cleaneating.com 9
What Is Clean Eating?
The soul of clean eating is consuming
food the way nature delivered it, or as
close to it as possible. It is not a diet;
it’s a lifestyle approach to food and its
preparation. It's about eating real food,
for a healthy, happy life.
Eat when hungry, stop when full. Find
out what macro values reflect your health goals
and strive to eat within them. Experiment with
various ways of eating, and when you find a
diet your body responds well to — be it a clean
take on high fat/low carb, Paleo or flexitarian —
stick with it.
Choose organic whenever possible.
If your budget limits you, make meat, eggs,
dairy and the Dirty Dozen (ewg.org/foodnews)
your organic priorities.
Drink at least 2 liters of water a day,
preferably from a reusable canteen,
not plastic; we’re friends of the
environment here! Limit your alcohol intake
to one glass of antioxidant-rich red wine a day.
Get label savvy. Clean foods contain
short ingredient lists. Any product with a
long ingredient list is human-made and not
considered clean.
Avoid processed and refined foods
such as white flour, sugar, bread and
pasta. Enjoy complex carbs such as whole
grains instead.
Know thy enemies. Steer clear of trans
fats, fried foods or foods high in sugar. Avoid
preservatives, color additives and toxic binders,
stabilizers, emulsifiers and fat replacers.
Consume healthy fats (essential
fatty acids, or EFAs) every day.
Learn about portion sizes and work
toward eating within them.
Reduce your carbon footprint. Eat
produce that is seasonal and local. It is less
taxing on your wallet and the environment.
Shop with a conscience. Consume
humanely raised, local meats and ocean-
friendly seafood. Visit seachoice.org for a
printable pamphlet.
Practice mindful eating. Never rush
through a meal. Food tastes best when
savored. Enjoy every bite.
Take it to go. Pack a cooler for work or outings
so you always have clean eats on the go.One for all you fit foodies
cleaneating.com
editor's letter
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A recent reader survey revealed that an impressive 70% of you guys are
training – and I use the word “training” because that’s exactly what you’re
doing (i.e., you’re not doing light stretching in the park and taking the stairs
for exercise – not that there’s anything wrong with that). You are pretty
avid athletes doing high-intensity interval training (HIIT), group exercise
classes, strength training and yoga an average of four times a week, and
in many cases, more.
When I found out how active y’all are, it made me realize that even
though most of you know that CE recipes are a perfect fit for movement –
they are rich in protein and healthy fat, infused with complex carbs, made
with pure, real ingredients and filled with antioxidants and functional foods
to protect and repair – you might also appreciate a little more direct and
in-depth sports-nutrition speak. And thus, our first “Fuel Your Fitness with
Food” issue was born.
As a fitness devotee myself (I’m a huge fan of my 6:30 am HIIT group
classes), I was particularly excited for the content in this issue. From
reasons far beyond the scale why regular training is so imperative to
your health in “Stop Working Out to Lose Weight” on page 68 to targeted
nutrition by goal – whether you’re after power, endurance, muscle gain,
energy, repair or better sleep – on page 32, this issue is stuffed with
guidance to make the most of your workouts with the fuel you consume.
Peppered throughout the issue, you’ll find supplement advice for muscle
recovery and repair and ingredients to avoid in popular sports products,
and on page 72, we have a 7-day meal plan designed specifically for boosting
energy and metabolism.
You all know the old saying that a six-pack is made in the kitchen, and
I’ll admit, I remember the days when I’d search longingly for those abs to
appear in the mirror after my workouts. But these days, I’m much more
concerned with beating my own average, lifting heavier over time, watching
my cardiovascular endurance improve, feeling my energy soar, recovering
faster, sleeping better, having pain-free joints and enjoying the mental
clarity and positive vibes my workout regimen provides. And guess what?
A huge part of that is made in the kitchen, too.
Best of all, the recipes in this issue aren’t just straight-up fuel, they also
happen to be crazy delicious.
I really hope they hit the spot and help you up your game, whatever it is!Alicia Tyler
Editorial Director
Follow: @lishtyler
Write me: [email protected]