clean magazine submission

cleanmagazine.co.uk I December 2015 I CLEAN I

CL ANDEC£3.50

KAYLA ITSINES7 Day BBG Guide put to the test

GYM KIT REVAMPEDKey piecesthat will last you a lifetime

Jera Foster-FellInstagram’s voice of fitness

The Sports Luxe Issue

EATING CLEAN:•PLAN•PREP•PARTAKE

PURE GYMTHE LOW-DOWN

cleanmagazine.co.ukI CLEAN I December 2015 I

A NOTE FROM THE EDITOR

I have a new fitness secret, the most obvious decision in the world some may say. It’s four letters long - can you guess? S-L-E-E-P. For the past month I’ve been trying my very best to go to bed at a decent time and start my day earlier. As having gone through the phase of being a night owl, staying up late and trying to cram all of life’s tasks into a dark evening, it has always descended quickly into waking up at silly o’clock with a sore head and

no motivation until the sun goes down again. I reckon we could start a movement with this. I reckon if we all made sure we clocked off at a good time, we’d all be happier people. I know someone who wakes up at 6:30 every morning and goes to the gym. I know myself that I’ll never be that person, as much as I admire them. So home workouts and a reasonable sleeping pattern are two of my favourite things this month. I’d love you to tweet us at @CMAGAZINE and tell us what your fitness secrets are, or tell us about any new routines you’ve begun this month. I’ll post mine if you post yours! After all, ‘summer bodies are made in the winter’ and all that jazz...

Eleni x

Eleni Wrigglesworth, Editor

CONNECT WITH US

@CMAGAZINE

Products of the monthOur 3 top picks

Polar FT4 Watch, £44.76

athlete shop.co.uk

Bobble Water Bottle, £7.99

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CONTENTS

REVIEWS

8The only place to shop activewearOur top 5 pieces from

Lululemon

9Free week workout

trialKayla Istines’ Bikini Body

Guide

p7

3

CLEANNEWS ANDFEATURES

4

Are you Pure yet?Why you should invest in

a gym membership 5

Does sugar equals athletic success?

6

The fitness queen of Instagram

Make like Jera Foster-Fell and get Insta-fit!

12

Clean eating phenomenonMyths rebunked wFood for thought

when clean eating - yum!

p12

REGULARS

10

Get out moreWhere to go and what to

do 15

SubscriptionGet CLEAN delivered to

your door

16

Next month’s issueA sneak peak...

cleanmagazine.co.ukI CLEAN I December 2015 I 4

News

The UK’S leading budget gym chainis set to open more clubs nationwide.

“ Budget gym’s are helping to break

down the barriers of commitment”

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Pure Gym, the fitness industry giant has announced that this year, 30 new sites will be popping up across the UK under a huge expansion plan.

Today, 116 branches are currently open nationwide. Branding itself as the UK’s leading affordable gym chain, the pace has been set for change, reeling in hundreds of thousands of members since its initial founding in 2008.

Everything is different about Pure Gym. With its signature large-room, boutique-style layout, it’s evident that there’s some seriously strong branding.

Earlier this year, Pure Gym acquired LA Fitness, a fitness organization with 43 clubs nationwide, in a bid to extend the trend of affordable fitness.

Humphrey Cobbold, Chief Executive Officer of Pure Gym, said: “Overall demand for affordable, high quality and no-contract fitness centres is continuing to grow…With the addition of the LA Fitness sites, Pure Gym will continue to innovate with new facilities, technologies and services for our existing and prospective members’.

Pure Gym are revolutionising the industry on price, and the Competitions and Markets Authority say they have the substantial financial backing to do so. CCMP Capital Advisors, LLC (“CCMP”) is the primary investor for Pure Gym and specialise in middle market buyouts and growth equity

investments of $100 million to $500 million in North America and Europe. CCMP invests

in four primary industries: Consumer/Retail, Industrial, Energy and Healthcare.

The company guarantees that setting aside a budget of £10.99 for a member’s first month promises perks such as unlimited free fitness classes and 24-hour access – a new concept in the UK gym industry.

As workers and customers have varied lifestyles and work patterns, the company has reached out to accommodate everyone by remaining open all hours.

Joseph Afolabi, 23, works as a personal trainer at Pure Gym in Rochdale. He describes his experience at the chain as ‘incredibly rewarding.’

‘Because the gym is open for 24 hours, it gives us the opportunity to pick from a wide range of shifts we’d like to work. Pure Gym doesn’t only encourage people to change their lifestyles, it gives people choice.’

In August this year, The Guardian announced that consumer spending on UK gym membership has skyrocketed by 44% in the past year and states that the popularity of budget gyms including Pure Gym are contributing to the increase.

Joseph explained, “The low-cost price of the gym leaves you the option to sample personal training. With diet and training plans

it’s just one step closer for people to become a healthier, better version of themselves.’

According to market intelligence agency Mintel, only ‘12% of adults in the UK’ use a gym. However, statistics show that budget gyms are helping to break down the barriers such as ‘commitment of entering long-term contracts.’

Pure Gym’s expansion has reflected the UK’s need of a model that has detrimental factors: affordability, high quality and no contract involved. The chain continues to expand nationwide, with announcements of new classes and offers being posted on their Twitter and Facebook pages.

Are youPure yet?

@PUREGYM

/PUREGYM

FAMILIARISE YOURSELF


News

5

Ditching some sports drinks for a spoonful of sugar could make exercise easier for weary marathon runners and long distance athletes.

Researchers at the University of Bath say that stirring table sugar into a water bottle before a big physical event could be the difference between success and failure.

In a new study, they assessed the impact of endurance exercise on liver glycogen levels.

The team tested various drinks to see how

carbohydrates could help avert the decline of liver glycogen levels and tiredness.

Their experiment showed that ingesting carbohydrates in the form of either glucose or sucrose can achieve this.

Both sucrose - in the form of table sugar - and glucose are important carbohydrates often referred to as simple sugars.

The major difference between them is that each sucrose molecule is made up of one glucose and one fructose molecule linked together

An increasing number of sports drinks designed to provide energy during exercise use sucrose or mixes of glucose and fructose - but many still rely on glucose alone.

Scientists warn that such glucose-only drinks could produce gut discomfort and

suggest sucrose-based alternatives - or simply sugar in water - can help make exercise easier.

Dr Javier Gonzalez, the lead researcher, said: ‘The carbohydrate stores in our liver are important when it comes to endurance exercise as they help to maintain a stable blood sugar level.

‘Whilst we have a good understanding of changes in our muscle carbohydrate stores with exercise and nutrition, we know little

about optimising liver carbohydrate stores during and after exercise.

‘Our study showed that ingesting carbohydrates during exercise can prevent the depletion of carbohydrate stores in the liver but not in muscle.

‘When your goal is to maximise carbohydrates, sucrose is a better source of carbohydrate to ingest than glucose.’

Scientists recommend up to 90g of sugar per hour - diluted to 8g sugar per 100ml - for optimal performance during exercise lasting over two and a half hours.

The research was published in the American Journal of Physiology - Endocrinology & Metabolism.

A sp onful of sugar is the secret to athletic success• Table sugar stirred into a water bottle is ‘MORE EFFECTIVE’ than energy drinks’

• Table sugar contains sucrose, not glucose• Sucrose was easier to absorb and was found to make EXERCISING EASIER• Recommend dose: 90G OF SUGAR PER HOUR...diluted to 8g sugar per 100

“We also found that the exercise felt easier, and the gut comfort of the cyclists was better,

when they ingested sucrose compared to

glucose”We don’t advise eating

sugar straight from a spoon!


Parting with the equivalent of £34 to purchase the Bikini Body Guide Jera found herself ‘compelled to go to the gym the same day’ due to the e-book being both cost effective and information rich thanks to the author’s personal training background

‘I haven’t looked back since. This is the longest I’ve ever stuck with anything, and I have no intention of stopping.’

What did she want to get out of her health upheaval? ‘My goal was to improve my body.’ explaining ‘I’m lucky to have always been slim, but I wanted to be more toned.’

Features

6

RISE OF THEINSTA-FIT

JERA FOSTER-FELL, also known as WORKOUTBEAN, is a Californian graphic designer by day and fitness-guru turned INSTAGRAM IT-GIRL by,

well, day as well. Her account has almost 35 THOUSAND followers – something that most of us, could only DREAM

of...Words Eleni Wrigglesworth Photography John Dyer Fashion Jera Foster-Fell

Sorry, my room’s a mess!’ says Jera, wide-eyed and with an even broader smile. Surprisingly, Jera sports an oversized jumper and her hair is scraped back in a messy

bun. Contrary to the popular belief that the avid exerciser is kitted out ready to work out 24/7; she’s already broken down one barrier – stereotype - after 5 minutes of being in her presence.

The picture of energy, she reclines back in her black leather desk chair, evidently a bit too far as she nearly topples over. Stuttering suddenly and laughing at her own misfortune – it’s plain to see this girl’s just like the rest of us.

Jera’s telling stories, nothing far-fetched or complex. These are stories that a lot of us can relate to. From the beginning, she’s always loved being active.

“I was on several sports teams – my favourite was basketball. It meant getting quite scrappy.” She laughs. “I loved the rush and found competition addictive. I suppose I was naturally athletic”.

‘Naturally athletic’ being a phrase that initially comes with a side order of jealousy dealt to the recipient. From a sport-loving child to an avid Instagram user, she openly discloses her chain of events.

After graduation, the years that followed were inconsistent in terms of health and

exercise. A full time job brought an all-too familiar ‘what’s the point?’ attitude when it came to sticking to the routine of keeping fit.

She utters that the reason for rebuilding her life simply derived from stumbling upon another Instagram mogul online, Kayla Itsines.

Famed for writing ‘Bikini Body Guide’- 189 pages of workouts spanning 12 weeks - Kayla’s following has grown on Instagram. By re-posting images of real girls and their real body transformations, Kayla’s account effectively showcases the outcome of following her plan.

Jera reveals that she would ‘click on the accounts and realised that this wasn’t some scam. The girls were working hard, putting in the time and changing their bodies and lives.’

The decision to ‘follow’ Kayla and her body guide was no stress for Jera. ‘I always kept my eye on her account’.

Jera’s determination and finding the motivation to take the all-important step of getting started, was in her own words, ‘dreadful’. She considers why, at first she took so long to begin her journey. ‘I’m really not sure why it was so difficult’ she says, ‘but after continuously admiring so many girls make a positive change in their lives from this program, one day I woke up, and without hesitation, finally decided that it was time for me to do the same.’

5 Must-have items on

Jera’s shopping list

1. Peanut butter

2. Avocado3. Eggs

4. Almond milk

5. Bananas


the computer.’

Jera says that she schedules Instagram posts. When she’s out and about, or working, her images are uploaded and build up a reaction for when she returns to her phone. ‘It’s just a little habit, but it can really boost your following’ She discloses.

Jera’s online presence has landed her interviews, photo shoots and brand promotion. ‘Maintaining a positive image is so important, I try to steer clear of brand work unless it’s a brand I use or like.’

‘Anything food related I’d definitely consider.’ Jera’s favourite sweets are Jelly Tots, and being allergic to apples, she substitutes the fruit with her favourite snack. On Workoutbean’s Instagram, post after post displays images of delicious looking food.

Her favourite recipe? Turkey Tacos. ‘Cook up some onions and peppers with ground turkey, heat up corn tortillas and you’re good to go.’ The best bit, sprinkle some cheese and – pronounced extra American – ‘guac on top.’

Jera advises to ‘start slow’ when embarking on a fitness journey. ‘One change at a time is more realistic than ten.’

Her last tip: ‘if you’re just starting out – take an exercise class. You learn new things as a beginner. A challenge is good, but don’t be too hard on yourself.’

Apologising for intervention, her mum pops her head around the door holding out chocolate bars.

‘…It’s important to remember that nobody is perfect.’ Jera winks.

Features

7

‘I think that in today’s society people see that you’re ‘skinny’ and think ‘you’re not fat, why do you need to work out?’ Just because you’re not overweight doesn’t mean you’re healthy.’

She continues, ‘Girls sometimes try to attain this unrealistic goal of thinness.’

The Internet is a powerful tool. Pages of images of girls with ‘thigh gaps’, branded as ‘thinspiration’ have been criticized media-wide. Jera defines the images as ‘unhealthy trophies’, and major organisation Childline agree with her viewpoint, “Society is bombarded with images that give an impossible view of what ‘beautiful’ is”.

‘Though the unrealistic standards will always be around, there’s an emphasis more on the healthy body and using exercise and nutrition to achieve it.’ She pauses ‘I’m sorry… I just feel really strongly about this. The phrase ‘strong not skinny’ resonates with me’.

Embarking on a fitness journey, the

important part is being able to see results. Contrary to the archaic belief of the number on the scales displaying real-time progression, the modern way of doing things comes in the form of what Instagram users call ‘progress pictures’.

Foster-Fell took photos of herself at the end of every week ‘I thought if this is what I can achieve in one week, think about the next ten!’ The results were her main source of motivation. ‘I soon realised that it was addictive. I was becoming strong and had heaps more energy.’

Hard to keep up with, she has no qualms disclosing her early morning wake-up time of 5:30am. She giggles. ‘When my alarm clock rings, I know it’s worth pushing myself.’

With long days to fill, does the temptation of unhealthy food or laziness tempt her? Of course, and she acts on it. Jera’s sweet tooth is something she doesn’t keep hidden. ‘Desserts are my weakness. Sweets, chocolate, ice cream, give me all of them!’

Her belief in ‘cheat days’ is fuelled from the mindset that in order to be successful in maintaining a healthy lifestyle, one needs balance and to be able to exercise willpower.

‘Last April when I first made the change for a healthy lifestyle, cheat days were crucial to my plan. Being on my best food behavior for six days allowed me to look forward to a treat on the seventh.’

Countless programs and online advice can aid the combination of exercise with a balanced diet, yet pairing the two isn’t always as simple. Whilst Jera stresses the effectiveness bodyweight-structured plans of Kayla Itsines’ Bikini Body Guide, she claims many fall for the heavy use of cardio in the form of ‘running for 30 minutes on the treadmill’. Something she deems can be ‘quite boring.’

The guide’s structure is built up of 28 minutes of different strength and cardio exercises per day, which almost precisely mirrors the NHS’ guidelines of daily physical activity lasting ’30 minutes’. The NHS also refer to ‘strength exercises’, and state that ‘to gain health benefits you should do them to the point where you struggle to complete another repetition.’

Fitness aside, Jera’s decision to join Instagram’s 400 million-strong community has resulted in colossal recognition several

various reasons. ‘ As a graphic designer, a large portion of her day is spent online. ‘Two hours on Instagram and the rest of the day on

“ THE PHRASE ‘STRONG NOT

SKINNY’ REALLY RESONATES WITH ME”

Jera showing her strength in an early morning workout


Reviews

BRAND FOCUS: LULULEMONWe select 5 of our FAVOURITE pieces from the Canadian SPORTS-LUXE brand

8

A thick waistband is applauded with vigour, it echoes quality and attention to detail. Nobody wants a flimsy waistband cutting into their obliques mid-workout.

Test-driving the Run Times Short proved impressive, Lululemon pride themselves on the clever four-way fabric, Swift Ultra, to craft this piece. The inner short clings to your thighs for coverage and insulation, whilst the outer material is loose, cutting a form-fitting flare. A perfect combination, given no one wants their shorts riding up mid-run.

Upon first look, the rear pocket seemed a trivial design piece. Surprise, surprise, there’s more to it! Water resistant technology is woven into the lining of the pocket - Lululemon introduces the prevention of belongings getting sweaty. Sounds disgusting, but we must admit that’s pretty nifty.

For your go-to gym shorts, you’re looking at spending £52. An investment, of course, but there’s no reason to not indulge sports-luxe.

The SHORTS

The PANTSThe Speed Tight IV is the new, modern legging. They are equally as wearable as a casual staple as they are for a long run during the typical British winter.

When you think of ‘speed’, the breeze and inevitable possibility of lashing rain comes to mind. However, the leggings quash this stereotype. When embarking on a four-mile run amongst the elements of the city, the leggings upheld warmth and flexibility - that’s two tick boxes filled.

If Lycra’s on the label, the product is the real deal. The workout market has used this material for years, and whilst boasting stretch qualities, Lycra also allows for the Speed Tight IV pants to return to their form-fitting size, even after being challenged by uphill trekking and faster intervals.

One feature much appreciated with the product is the reflective inner hem. As darker winter evenings set in, rolling up the ankle cuff reveals a reflective panel that passers by will notice - safety first!

It’s qualities like this that make Lululemon so special, if you’re assured of safety, you can be confident to run the extra mile.

The TANKWith a £45 price tag, the Power Y Tank initially appears as an item that doesn’t seem to offer much for the price.

Whilst this product remains our least favourite out of three, there are a handful of attributes that impress.

Designed for yoga practice, the tight-fit means that every lump and bump is on show - a pet hate of many. However, everything is held in place.

Ideal for smaller busted women, light support is sewn into the chest with room for cups if you wish. It’s obvious why the tank does its job so well. After sweating it out, it remained dry and there was no feeling of being swaddled in heavy material.

THE VERDICTThe three products do what they claim to do: keep you dry, keep you warm and keep you focused. The two bottoms are highly recommended, and admittedly, the Speed Tight IV will remain a wardrobe staple (bye bye, bog standard leggings!).

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Bye bye, bog standard leggings!

Value for money ££ Design ♥ ♥ ♥ CLEAN factor ♥ ♥

Value for money £££ Design ♥ ♥ ♥ CLEAN factor ♥ ♥ ♥

Value for money £££ Design ♥ ♥ ♥ CLEAN factor ♥ ♥ ♥


The BBG is ideal for those who wish to incorporate physical activity into their lifestyle and achieve results quickly. Despite body type or fitness level, it’s designed to challenge. A degree of commitment is a must alone or in a group and parting with £33 for the four-month

plan seems a fair price to pay for fitness.

Reviews

MON

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7-DAY BIKINI BODY GUIDEThis month, CLEAN are putting Australian Instagram fitness queen, KAYLA

ITSINES’ FREE 7-day trial of her famous BIKINI BODY GUIDE to the test. Subscribe to Kayla’s list on www.kaylaitsines.com and join in with us!

THE VERDICT

Legs

Legs

Legs

Arms

Arms

Abs

SAT

We love a free trial. Containing guidance from one of Australia’s most notable personal trainers, Kayla Itsines’ Bikini Body Guide trial is revealed with a simple click of a button. No passwords are required. Spanning one week, it contains three different

workouts targeting ‘abs’, ‘arms’ and ‘legs’, split into two 7-minute circuits. To be used at home, at the gym, with a friend or alone.

9

Abs

6:45. Focusing on ‘leg day’ - a phrase that is associated with negative connotations.This posed an unnerving combination - cardio-infused jump squats. The force your feet meet the ground

paired with the requirement to squat with immediacy wasn’t comfortable.Cardio vs strength is a topic heavily discussed. When aiming to fuel fat loss, Bodybuilding.com states that

excess cardio can slow down muscle growth. Good news for those wanting to tone up and don’t like running!

With tingling calves, the second day ensued. According to LIVESTRONG, science states that exercise equals stress relief - the release of endorphins promotes happiness. So early on the body and mind reaped the benefits. Today was arm day and ‘In & Out Push Ups’ proved quite the test. Kayla’s guide instructs 20 reps each designed to tone biceps and shoulders. Ever heard the phrase ‘abs are made in the kitchen’?

Starting from tomorrow, we eat after exercise.

A burst of energy ensued after the dietary overhaul. Day 3’s ‘Ab Bikes’ became a favourite. Kayla instructs your knees in toward your chest whilst making a cycling motion and crunching forward. The Ab Bike’s main

benefit is to tone the ‘ab’-dominal area, a spot that can be difficult to firm. The downfall with free trials – there usually isn’t much variation. A clever tactic that encourages full purchase of the guide.

Day 4. Time to conquer the ‘Sumo Squat’. Whilst Kayla’s illustrations are helpful, additional research is critical. Elements such as the importance of maintaining a straight back can only be achieved after the

studying of diagrams and constantly reminding yourself to follow instructions. 50 repetitions later and we felt we were making progress. Although weight loss isn’t an overnight transition - our thighs and glutes ached.

Day 5’s Plank involved resting on forearms whilst remaining propped up with the helpful illustration of a timer and ’30 secs’ reinforcing this is a time-based exercise. Bodyweight exercises leave one exposed to the gritty

lesson of the true strength of yourself.

When embarking on the last couple of days, we felt ready for something different. A circuit of the same exercises is undoubtedly tiresome. However, on the upside, the initial changes made to make your body

more susceptible to training had been put in place.

Days 6 to 7 made us realise that workout plans aren’t the comfiest way of parting with money. However, the feeling of upheaval and progression after the week trial was a sure-fire motivator to carry on.


You

Your

DIARYThings to DO, SEE and EXPLORE...

1Eating out without

the guilt at GYM’S KITCHEN

Welcome to the UK’s first protein-based restaurant. A restaurant built without temptation. Their aim is to

bring healthy affordable food to the high road. Sticking to their ethos of using only the freshest ingredients, everything is prepared on site daily, with open plan kitchens for all to see. They have developed a menu

that offers fast, simple and healthy meals. All meals are broken down into their macros for those with an eye

on their daily intakes. On site nutritionists’ are there to guide you on your selection as well as a vast network

of fitness instructors to team together to help you reach your fitness goals. They also understand the importance of having a healthy diet that compliments a regular exer-cise programme; this is why this has been an important venture for them. We took a scientific approach in cre-ating the menu for Gyms Kitchen. It was important we created a menu that combined genuine nutritional value

without compromising on taste.

WANDERLUST

Planning your next trip?Take a look at our picks for a health-conscious holiday. Who says deliciousness isn’t worth the airfare?

Cafe Pinson, Paris

cafepinson.frVegan, lactose and gluten-free. French cuisine but not as you know it.

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Residenz Heinz Winkler, Germanyresidenz-heinz-winkler.deHeinz Winkler holds two Michelin stars.

Chez PanisseUSAChef Alice Waters is pioneer of ‘good, clean and fair’ food with all of the purest ingredients involved.

Curtain Bluff St John’s, AntiguaPrice: £4,445 per person for seven nights at the Fitness WeekTester: Eleni Wrigglesworth, Editor

This resort really is something else. Meandering gardens full of beautiful, singing yellow birds flitting in and out of the picturesque trees meet airy wicker-filled rooms overlooking a private beach; I’m Robinson Crusoe with 24/7 room service. One side of the craggy bluff, or headland (if you’re not a local), is home to the beautiful, but wild Surf Beach - heaven if, like me, you live for falling asleep to crashing waves. Sounds like a scene from a film, right? The opposite side offers the more serene Bay Beach, more suited to the water sports or snoozing in a hammock after eating indecent amounts of banana bread. Put this one on your bucket list.

The HOLIDAY

Let’s SHOP

2

Where: Forzeri.comWhat: Designer clothes and accessoriesTip: Save up!

We know just how hard it is to find the time to plan a shopping trip. All of the amazing shopping destinations in the world and you still face the risk of being pushed and shoved around by avid shoppers and bargain hunters. Take a look at Netaporter’s little sister - stocking all the designer goods you can feast your eyes on. From Yves Saint Laurent to Alessi homeware, it’s impossible to fail to find something that won’t take your fancy. With Christmas just around the corner and the common blank-mindedness that occurs when someone asks ‘What do you want for Christmas this year?’, Forzeri have the answer(s).Be a great gift giver or save your pennies and treat yourself - we promise you won’t be disappointed.

11

Antigua’s beauty spot makes us want to hop on a plane right now!


CLEAN EATING: The Low

down

What IS it? Where does it COME from?We reveal ALL...


Features

“Clean eating is about steering clear of foods made from genetically modified

organisms.”

14

The first time I heard the word ‘clean’ in relation to food was way back in the mid 1990s. I attended a conference about supermarket trends, and learned that grocery chains

were starting to “clean up” store brand ingredient lists by removing unrecognizable terms. Back then, this move was considered controversial, because it involved doing away with added nutrients, listed by their technical, non-household names (like pantothenic acid, a B vitamin), as well as eliminating preservatives, which meant short shelf lives (e.g. would consumers really want bread that gets hard or moldy within a few days?).

But, the writing was on the wall. Consumers were starting to pay attention to how foods were made, and what they were made of, health food stores were attracting more and more customers, and Wild Oats Markets (a chain of natural food stores and farmer’s markets, acquired by Whole Foods) experienced a remarkable 4-year growth of 544% between 1989 and 1993, making it one of the fastest growing small companies in America.

Today, two decades down the road, clean eating, or eating clean, is a major movement, spurred by people from all walks of life, who want to feel good about what they’re putting

in their bodies. Over the years, I’ve honed my personal definition of what it means to eat clean, and while I’m sure it will continue to evolve, here’s my current take on what this philosophy (which I’m a huge fan of) is all about:

Eat whole foods

This one is pretty straightforward–instead of a banana nut muffin, eat a banana and some nuts! The primary principle of eating clean is to replace processed foods with fresh and natural foods. To me, this means foods that haven’t had anything added to them, and haven’t had anything valuable taken away.

So, even if you’re not growing quinoa in your back yard, you can buy this whole grain in the bulk section of your market, or in a box, where the only ingredient is quinoa, and only quinoa. That’s a far cry from a refined grain, that’s been stripped of its fiber-rich bran (outer skin) and nutritious germ (the inner part that sprouts into a new plant), bleached, and doctored up with preservatives.

Let ingredients guide you

I don’t think it’s realistic to never eat anything that comes out of a jar, box, or bag, but when

you do, the very first thing a clean eater looks at is the ingredient list. Reading it is the only way to really know

what’s in your food, and choose foods that are as close to their natural state as possible. For example, I was once at the market with a client

who was on a mission to clean up her diet. She said, “I bet crackers are out of the question, right?” My response was, “Let’s look at the ingredients!” I picked up one of my favorite brands, which are made with: organic short grain brown rice, organic whole quinoa, organic pumpkin seeds, organic sunflower seeds, organic brown flax seeds, organic brown sesame seeds, organic poppyseeds, filtered water, sea salt, organic sea weed, organic black pepper, organic herbs – all “real” and recognizable ingredients; a list that practically reads like a recipe I could recreate in my own kitchen. We then checked out her usual brand, made with (among other things): sodium acid pyrophosphate, monocalcium phosphate, and TBHQ (short

for tertiary butylhydroquinone). Dumfounded she said, “I saw reduced fat on the box and assumed it was OK, I never even thought about reading the ingredients.” Bingo! Clean eating is about focusing on quality first, and not letting terms like zero trans fat, low sodium, or sugar free, fool you into thinking that a processed food is healthy.

Think big picture

In addition to reading ingredient lists, so you can ditch products made with artificial additives, including flavors, sweeteners, colors, and preservatives, clean eating is about steering clear of foods made from genetically modified organisms, and those treated with hormones and antibiotics, and going organic when possible, to reduce foods grown with man-made pesticides and fertilizers. In my opinion, clean eating considers how these issues affect you, as well as how they influence the planet, and their bearing on a sustainable food supply. In other words, in addition to choosing not to pollute your body with substances that serve no biological purpose, clean eating is also

about connecting the dots regarding how food production impacts issues like the rise in antibiotic-resistant bacteria, algae blooms, and “dead zones” in our oceans, and the effects of substances like BPA on our metabolisms. This is why clean eating is a movement, not a trend.

Listen to your body

To me, part of eating clean is thinking of food as preventative medicine. After all, the phrase ‘you are what you eat’ is literally true, so being thoughtful about your food just makes sense. Nutrients create the foundation for the structure and function of every cell in your body, and your body is in a continuous state of maintenance and repair.

Meal preparation ideas

Fresh produce makes for succesful clean eating

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