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4 Steps to Hone Harmony

“I don’t actually believe in balance. What I believe in is harmony. There’s a big difference.”

Matt Lehrer

Founder and CEO of Teamwork Athletic Apparel

Creating balance in life can be as daunting and stressful as the rest of the never ending ‘To-Do’ tasks. There just never seems to be enough time to squeeze  it in and check ‘balance’ off the list. Harmony, on the other hand, doesn’t require everything to be in balance; it simply requires every chaotic and messy moment to live harmoniously among the others. Harmony allows all areas of your life to co-exist with one another in a way that promises surrender and peace in the constantly fluctuating world around you.

Here are 4 steps to to hone harmony as you go about your daily life:

Be Gentle with Yourself

You’re going to get stressed, you’re going to make mistakes, you’re going to face challenges that you don’t respond well to. Beating yourself up over these stumbles serves no one; least of all you. You’re human and you’re beautifully flawed. Embrace that and forgive it. Give yourself the same love, acceptance and support that you consistently offer those around you.

Set Boundaries by Creating a Start & End Point

It may sound like yet another rule or task, however being gentle to yourself includes setting boundaries for yourself. Saying no or saying goodbye to relationships or obligations that drain you in an necessary way aHarmony_Leaderre all part of creating room–and creating harmony–in your life. Take stock of where you are in your current relationships, health, life, goals and career and think of it as your starting point. Chart a tentative plan for what you’d like these areas to look like–not from a balance standpoint; from a harmony standpoint–and focus on making the small but significant changes needed to get to that end point. And of course, don’t forget to lean in, learn, grow, and enjoy the challenges presented along the way.

Deep Breathing

Taking a deep breath in the middle of situations that threaten to overwhelm you is one of the simplest and quickest ways to hone harmony. Consciously remind yourself to let it go; let go of the need for balance and try to focus on finding harmony within the given circumstance. Breath allows us to surrender to many things; frequently. With each inhale, absorb everything at hand, and with every exhale, allow it to move through and away from you. Like a silent shield of internal protection.

Nourish Your Body

Honing harmony also entails creating health and vitality in your body. If you’re stressed, fatigued, eating poorly or relying on caffeine and sugar to keep you moving through the day, you’re ability to breath, set boundaries and be gentle with yourself is compromised. Make nourishing your body via whole foods, daily physical movement and adequate rest just as much a priority as other areas in need of your immediate attention. This will allow harmony to start at your core and radiate outward.

Visit Eat Clean Health for additional information related to clean eating, balanced nutrition and a healthy lifestyle.


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Top 8 Daily Health Habits to Start Now

Getting healthy doesn’t have to be hard. In fact, when taken in small, simple steps, it can even be fun! These top 8 health habits to start now can improve your overall health and wellness, no matter what chapter of the healthy living journey you’re in.

Daily Water: That’s right folks, drink up! The average person only drinks 20 ounces a day, which is a far cry from the recommended 60. Keeping your body hydrated is essential to internal and external health, energy and hunger stabilization, so keep a reusable water bottle with you throughout the day and chug away!walking-shoes-530

Daily Walks: It doesn’t have to be strenuous or long, but two or three 5-10 minutes walks per day help break up monotony, get your blood circulating and keep cravings in check as well as provide stress relief and mental balance.

Daily Sleep: You already know that 7-8 hours of quality sleep per night is recommended in order to stay healthy and manage a healthy weight, but too often, our daily lives, stresses, family needs and multiple other factors prevent this from happening. The same way you plan meals, gym time, social outings or work projects, make a bed schedule and put all the pieces in place that will allow you to stick with it.

Daily Laughter: Health is often associated with food, fitness, stress and sleep. And while this is absolutely correct, the emotional and mental health that results from daily laughter is just as key. Laughing not only decreases stress hormones and increases immune cells, helping the body prevent illness, laughing also triggers the release of endorphins, the body’s natural feel-good chemicals.

Daily Greens: Much like water, daily greens are another simple but essential part of healthy living. Since greens are so versatile, it’s easy to sneak them into every meal. A little asparagus in your morning eggs, some leafy greens with lunch and then some roasted broccoli for dinner. You get the idea.  Laughter

Daily Downtime: We’re a very ‘plugged’ people. Phones, TV, computers, iPads, work emails, personal emails and more constantly invade the waking parts (and sometimes nights) of our daily existence. Even if you have to set a reminder on your phone to do it, take time every day to turn it off, look away and get back to it tomorrow. It’ll still be there. Your calm and balance may not.

Daily Cuddles: Physical contact has a whole host of health benefits, plus it’s terribly fun! Cuddling boosts the immune system, lowers blood pressure and cortisol (stress) hormones,  improves relationships and relieves anxiety. So grab a partner, a pet or a pillow and snuggle up!

Daily Growth: Challenge yourself daily. This may entail physical, mental or spiritual expansion. Read something outside your scoop of interest or expertise, push your body to new limits, be mindful of the stories and needs of people all around you, challenge yourself to think or act outside your routine box and watch your intelligence, empathy and happiness expand.

Visit Eat Clean Health for additional information related to clean eating, balanced nutrition, and healthy lifestyle.

If you’re looking for personalized, 1-on-1 support, visit getkumu.com and sign up for your own personal wellness coach!


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Roasted Broccoli Recipe

You hear it all the time: ‘Eat Your Greens!’. When it comes to greens, there are a menagerie of choices and you really can’t go wrong with whatever you choose, so today we’ll just focus on broccoli and how wonderfully delicious it can be. Whether you’re looking for a side dish for dinner or a big batch to food prep and keep in the fridge to use a the base to a salad or a quick snack, this roasted broccoli recipe is simple, tasty and sure to satisfy all!

Roasted Broccoli Recipe

Ingredients

1 bunch broccoli, cut into floretsbroc
2 tablespoons extra-virgin olive oil
2 garlic cloves or 1 tbsp minced garlic
Salt and pepper, to taste

Directions

  1. Preheat oven to 450 degrees F.
  2. Coat the broccoli florets with the olive oil and garlic, adding salt and pepper to taste (optional)
  3. Place on a roasting pan and spread evenly.
  4. Roast, without stirring, until the edges are crispy; about 20 minutes.
  5. Take out of oven and enjoy!

Visit Eat Clean Health for additional information related to clean eating, balanced nutrition, and healthy lifestyle.

If you’re looking for personalized, 1-on-1 support, visit getkumu.com and sign up for your own personal wellness coach!

 


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4 ‘Feel Good’ Foods

For all the talk focused on emotional eating and how to stop the cycle, let’s flip the switch for a minute and talk about how to embrace those comfort food cravings in a healthy way.

chocSalmon: When you need to combat feelings of anxiety or stress, try wild caught salmon. Regular consumption of omega-3s has extensive research support for both the prevention and treatment of clinical depression. And there’s growing evidence that omega-3s also help reduce anger and irritability.

*Healthy omega-3 fats found in nut butter or avocado are also excellent source of feel good nutrition, in case fish isn’t your thing.

Chocolate: In addition to being delicious, dark chocolate can help reduce stress hormones flooding your body. Not just any ol’ chocolate will do, however. Be sure to indulge mindfully in chocolate that has at least 70% cacao.

Mashed Anything: Typically gooey, cheesy foods, rich foods are thought of as go-to, indulgent ‘comfort foods’. Foods such as mashed potatoes, mac-n-cheese or nachos. Ever had Cauliflower or Sweet Potato Mash?  Hearty substitutes like these are an excellent way to indulge your need for warmth and ‘grounding’ without undoing all the healthy changes you’ve made to your body and health routine. greens

Greens: Are you needing comfort from feeling sluggish, fatigued and sober? Instead of reaching for red bull or a double espresso, reach for some energizing greens instead to hydrate and enliven the body. Leafy greens are an excellent source of folate, which directly contributes to the production of serotonin, helping ward off depression and improve mood.

Visit Eat Clean Health for additional information related to clean eating, balanced nutrition, and healthy lifestyle.

If you’re looking for personalized, 1-on-1 support, visit getkumu.com and sign up for your own personal wellness coach!


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Introducing Kumu Wellness!

Get a Coach.

Set a Goal.

Change your Health and Wellness.

Eat Clean Health is thrilled to announce the launch of Kumu Wellness!

Kumu is a health and wellness app that matches clients with coaches to help them achieve their individual health goals! Kumu is great for anyone looking to lose weight, increase their energy, get in shape or learn to eat better. If you’re interested in working with your own personal wellness coach, you can sign up completely free at getkumu.com!

Kumu works by matching clients up with real Coaches (like me!) to help clients accomplish their health, welllness and fitness goals. Clients are able to text, send photos, and video chat with their coaches, whenever they need to, plus it’s made to be affordable and flexible so it works no matter what your schedule looks like.

Aside from being able to have unparalleled access to your Coach, the Kumu app has some awesome tools to keep track of your progress. There’s the Kumu Activity Feed that shows you how long you’ve been active each day, and how you’re doing on your goals with your Coach. To give you extra motivation and support, there’s the Kumu Team Stream where you can interact with teammates and give High Fives on a job well done!

If you’re interested in getting started with Kumu, all you need to do is register for free at getkumu.com and you’ll be ready to meet your Coach when we go-live next week!
social media image for coaches


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Delicious and Healthy Mashed Potatoes

Ok, so the title is a bit of a misnomer. Yes, healthy Sweet Potato Mash is part of the equation found below (which is indeed potatoes!), however, the 2nd recipe is actually Cauliflower Mash, which technically isn’t a potato. The genius of this, however, is that you can indeed transform said cauliflower into something as hearty, delicious and comforting as the ol’ mashed potato classic.

So have fun in the kitchen and enjoy these wonderfully warming comfort foods with a healthy twist!

Savory Sweet Potato Mash

sweetIngredients

  • 2 medium sweet potatoes
  • 2 tbsp olive oil 
  • fresh parsley
  • 1-2 sprigs of rosemary
  • black pepper (optional)

Directions

  1. Preheat oven to 400. Coat sweet potatoes with olive oil. Roast until tender, approximately 1 hour.
  2. Remove potatoes from oven and allow to cool slightly. Depending on preference, you may choose to remove the skin or leave on.
  3. Cut the roasted sweet potatoes into chunks and transfer to a large mixing bowl.
  4. Add 1 tablespoon of olive oil and mash thoroughly with a mixer. (You can also use a fork, if potatoes are roasted/soft enough)
  5. Add fresh parsley, rosemary and black pepper to taste. You may also add sea salt to taste.
  6. Eat and enjoy!

Eat Clean Health Tip: If you’re craving something sweet instead of savory, forgo the parsley and pepper, and substitute 1-2 tablespoons of maple syrup instead. This will satisfy your taste buds AND keep your healthy eating goals on track.

Garlic Cauliflower Mash

Ingredients

  • 1 head cauliflower, cut into large florets (about 8 cups)caul
  • 1-2 tablespoon extra virgin olive oil
  • 3 garlic cloves or 2 tsp minced garlic
  • Salt and black pepper to taste
  • 2 tablespoons chopped fresh chives (optional)

Directions

  1. Steam cauliflower in large pan or roast in the oven on 400 for 20 min, or until tender.
  2. Drain cauliflower and/or transfer cauliflower to food processor.
  3. Add olive oil and garlic.
  4. Process until smooth, pulsing in some more olive oil if necessary.
  5. Salt and pepper to taste.  Just before serving, stir in chives, if desired.

For additional and information related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health.

And for personalized, 1-on-1 support from a wellness coach, visit getkumu.com and sign up for your own personal coach!


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Sweet Potato Chili Recipe

Here at Eat Clean Health, we love hearty but healthy meals! To that end, here’s one of our favorites.
Enjoy!
Sweet Potato Chili
Ingredients
  • 2 cloves garlic, chopped
  • 1 small sweet onion, diced
  • 1 large sweet potato, choppedsweet-potato-black-bean-chili-5
  • 1 15-ounce can kidney beans
  • 1 15-ounce can black beans
  • 1 28-ounce can organic crushed tomatoes
  • 1 28-ounce can organic fire-roasted diced tomatoes
  • 2 Tbsp. cumin
  • 2 Tbsp. chili powder
  • 1 tsp. salt
  • 1/4 tsp. red pepper
  • 1 bay leaf
  • 2 Tbsp. olive oil
Directions
Heat olive oil over medium-high heat and cook garlic and onion a few minutes. Add potato and cook a few minutes.
Add beans, tomatoes and spices. Bring to boil, reduce heat and simmer until the potatoes are just tender.
Serve topped with Greek yogurt, fresh avocado slices and cilantro. For a milder version, omit the red pepper