eatcleanhealth

Clean Food. Healthy Bodies.


Leave a comment

How To Measure Weight Loss without Stepping on the Scale

We’ve all done it. That dreaded moment before you step on scale when you say to yourself that it’s just a number, it’s not a big deal and you’re not going to let it affect your day while silently cursing the big lunch you had and wishing you had stuck it out on the treadmill just a few minutes longer this week. Instead of dreading an inconsequential number staring back at you, here’s how to measure body changes without stepping on a scale.

The Fit of Your Clothes 

Try on a pair of jeans, or even a shirt, that was quite snug before you started eating healthier and moving your body. Does it fit better? Looser? If so, yippee! That means that your body is changing, re-shaping and sweightshedding body fat in favor of lean muscle.

Watch Your Measurements

Whether you’re working with a nutritionist, personal trainer or going it alone, it’s always a good idea to take waist, hip and arm measurements when you first begin a new routine. To get an accurate read, measure the widest part of your arms, butt, waist and thighs. Watching inches fall off your frame is one of the most incredibly satisfying and motivating reasons to keep on going.

Check Your Stats

If blood pressure, family history, high cholesterol or body fat percentage was the impetus for you to eat differently and move your body, regular check-ups via your chosen health professional will let you know if you’re on the right track. Good health isn’t just about looking fierce in your jeans, it’s about preventing chronic illness and disease down the line.

Monitor Your Emotional Health

Has there been changes in your confidence, happiness or self-esteem since you started making changes to your diet and exercise habits? Are you feeling positive and focused mentally and emotionally? If so, what an excellent morale booster that impacts an area of your life that numbers on a scale could never touch.

Gauge Your Daily Energy and the Quality of Your Sleep   emotional-health-300x200

Eating well and exercising doesn’t just impact the scale; it impacts your overall wellness. You may have found that your daily energy has skyrocketed or you’re sleeping sounder and deeper than ever before. What a fantastic way to gauge your success and keep you moving forward on the path to a healthier body.

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


1 Comment

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!


Leave a comment

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


1 Comment

Warming Sweet Potato-Broccoli Soup

Yum, it’s time for the comforting foods of fall. If sweet potato’s are on your list of tasty foods, you’re going to love this recipe.

Warming Sweet Potato-Broccoli Soup

Ingredients:

  • 1 Tbsp. coconut oilimg_9729-225x300
  • 1 yellow onion, diced
  • 1 clove garlic, minced
  • 1 large sweet potato, peeled and roughly chopped
  • 5 cups chicken bone broth (or vegetable broth for a vegan version)
  • 1 head broccoli, thinly sliced
  • 2 Tbsp. lemon juice
  • 1 tsp turmeric
  • 1/2 tsp cinnamon
  • sea salt and black pepper, to taste

Directions:

On medium heat, melt the coconut oil in a large pan, then add the onion and garlic with a pinch of sea salt. Cook, stirring often, until translucent, about 5 minutes.

Add the sweet potato and broth and simmer, covered, stirring occasionally, until sweet potato is almost tender, about 20 minutes.

Add the broccoli, and cook until just tender, about 5 minutes.

Add the soup, lemon juice, turmeric and cinnamon to a high-speed blender and process on high until silky smooth. If the soup is too thick, add a little water to thin it out.

Return the soup to a pan and warm gently. Add sea salt and black pepper, to taste. Adjust seasonings if need be.

For additional recipes and personalized support related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health and look at the variety of nutrition plans, programs, detoxes and meal plans found there. And don’t forget to sign up for the Eat Clean Health  monthly newsletter.


Leave a comment

Health Benefits of Coconut Sugar

Craving something sweet? Love to bake but hate the way it affects your waist line? Looking for a healthier alternative to refined sugar? If you answered yes to any of the questions above, there is a slightly healthier alternative to refined sugar. The science is still out on coconut sugar (it is still sugar, after all) but the initial findings look good.

Here are the Health Benefits of Coconut Sugar:

Nutrient Dense: Coconut sugar is a rich source of potassium, magnesium, zinc and iron. These minerals provide much needed support for coconut-sugar-healthy-or-notthe body, including a strong immune system, healthy cellular function and more. Coconut sugar also contains 16 amino acids as well as B vitamins, helping energize the body while supporting a strong metabolic system.

Keep Blood Sugar Balanced: Because coconut sugar has a glycemic index of 35, using this sweetener instead of refined sugar (which spikes your blood sugar with its 60 glycemic rating) keeps you blood sugar stable, which helps prevent energy crashes as well as sugar cravings.

Little Processing: To get coconut sugar in its granular form, the coconut flower nectar is taken from the tree and dried. That’s all! This means less processing and more sustainability, benefiting both your body and the environment.

Simple Substitute: Many baking and cooking alternative require quite a bit of experimentation. With coconut sugar, the substitute ratio is actually 1:1, so rather than experimenting with how much coconut sugar equals refined sugar in recipes, you’ve got a straight forward swap.

For additional, personalized support and information related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health or reach out to Jodi directly. Be sure take a to look at the variety of nutrition plans, programs, detoxes and meal plans offered at Eat Clean Health and don’t forget to sign up for the Eat Clean Health  monthly newsletter.


Leave a comment

Vitamin D and Weight Loss

Most Americans are deficient in Vitamin D, yet more and more studies are revealing its vital importance. This amazing vitamin helps prevent osteoporosis, depression, cancer, diabetes, obesity and more. Vitamin D prevents osteoporosis, depression, prostate cancer and breast cancer, and may prevent or delay the onset of diabetes and obesity. Vitamin D is perhaps the single most underrated nutrient in the world of nutrition. That’s probably because it’s free; your body makes it when sunlight touches your skin, and all you need is 5-10 min. of direct sunlight per day to encourage healthy production in your body.

Natural News reports that “a recent study conducted by researchers from the University of Minnesota found that overweight people have better success in losing weight when their vitamin D levels are increased. Vitamin D, in conjunction with calcium and sunlight, helps to properly assimilate food and regulate normal blood sugar levels. When there is a lack of calcium, oftentimes due to a vitamin D deficiency, the body increases production of synthase, a fatty acid enzyme that coverts calories into fat. Calcium vitamind-sources-2deficiency can cause synthase production to increase by up to 500 percent, explaining the correlation between low levels of vitamin D and obesity.”

When combined with a clean eating approach to nutrition and lifestyle, more and more studies are showing that vitamin D supplementation helps to promote increased weight loss among those whose levels are low to begin with. If you suspect you may be low in Vitamin D, supplementation and direct sunlight may benefit your weight loss efforts. And of course, food also plays an important role!

Healthy Food Sources of Vitamin D

  • Salmon
  • Mackerel
  • Mushrooms
  • Cod Liver Oil
  • Eggs Yolks
  • Sardines

For additional, personalized support and information related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health or reach out to Jodi directly. Be sure take a to look at the variety of nutrition plans, programs, detoxes and meal plans offered at Eat Clean Health and don’t forget to sign up for the Eat Clean Health  monthly newsletter.


Leave a comment

Peanut Soba Noodle Recipe

Pasta alternatives are a great option for those looking to lose weight and eat healthier without sacrificing some of their favorite family meals. If you’re not familiar with what options make good substitutes, check out Eat Clean Health‘s recommended pasta alternatives below. And don’t forget to give the recipe a try. It’s a crowd-pleaser!cc4e0e577f6317ce0594d8ee64dd1fff

Pasta Alternatives

  • Quinoa Pasta
  • Black Bean Noodles
  • Soba Noodles
  • Shirataki Noodles
  • Brown Rice Pasta
  • Zucchini Pasta

 

 

Peanut Soba Noodles

½ pound Soba noodles (rice noodles)

1/2 cup chopped peanut, roasted and unsalted

1 cup red cabbage, shredded

1 bunch scallions, choppedsoba-noodles-w-peanut-sauce-and-veggie-spring-rolls-7-17-09-3

Peanut Sauce

¼ cup natural peanut butter

1 clove garlic, minced

1/8 cup orange juice

2 teaspoons tamari, gluten-free

  1. Bring pot of water to boil, then turn off heat and soak noodles for 10 minutes
  2. While noodles soak, mix peanut sauce ingredients in medium bowl and whisk until well blended, adding small amounts of water until desired consistency is reached.
  3. Drain and rinse noodles
  4. Toss noodles with peanut sauce, adding cabbage and scallions until all is well mixed. Garnish with peanuts on top.

 

If you have any favorite clean eating, clean baking, clean cooking recipes, please feel free to share. And for personalized support and information related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health and look at the variety of nutrition plans, programs, detoxes and meal plans found there. And don’t forget to sign up for the Eat Clean Health  monthly newsletter.