Clean Eating July - August 2015

Q: Are 100% fruit juices such as orange and cranberry clean? How do they affect blood sugar, and is there a limit on how much I should consume? – Katherine Porter, MIAMI, FL A: While 100% fruit juice is made only from the juice of fruits and contains vitamins and antioxidants, it also has a lot of calories and sugar (in the form of fructose) and little to no fiber. The lack of fiber, which helps slow the digestion of most food, causes the sugar in juice to quickly enter your bloodstream and raise blood sugar levels, especially if consumed on an empty stomach. On average, the United States Department of Agriculture (USDA) recommends 1½ to 2 cups of fruit and/or fruit juice per day, depending on your age, sex and level…

It seems everyone is cutting back on grains these days – for a bevy of reasons: allergies, sensitivities, to diminish belly bloat, gain more energy, get a clearer head, perhaps. But each person’s experience with grains is different and one diet certainly doesn’t fit all. Please see our dietitians’ response to whether you should give up grains (p. 23) in light of blockbuster titles like Wheat Belly and Grain Brain that have made a case for wheat abstinence. Meanwhile, if you’re looking to limit starchy carb consumption (it is swimsuit season, after all) let us help you incite a few dropped jaws this summer and squeeze more nutrients in while you’re at it with our spiralized veggie feature on page 50. You might be surprised to learn you can make more…

Eat five to six times a day – three meals and two to three small snacks. Include a lean protein, plenty of fresh fruit and vegetables, and a complex carbohydrate with each meal. This keeps your body energized and burning calories efficiently all day long. 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 two 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 antioxidantrich 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…

Tell us what you thought of this issue by emailing us at CEeditorial@aimmedia.com. Plus, get bonus recipes and more clean-eating content on social media. “You had me at Spring Herb Noodle Bowl.” – Kym Kettler-Paddock LETTER OF THE MONTH A CLEAN & LEAN TRANSFORMATION I am a 35-year-old male who has been active and in decent shape my entire life until work and life stress in my 30s had a negative impact on my body. On December 30, 2014, I began a quest to better myself starting with eating clean, single-ingredient foods and adding strength training. In 90 days, I lost 20% body fat and almost 40 pounds. I’ve also attached pics to show what you already know _that you are what you eat. – Steve Stuckenschneider, Columbia, MO GUILT-FREE SNACKING Sometimes you just need a break.…

AMY SYMINGTON CHEF/PROFESSOR/NUTRITIONIST TORONTO, ON Chef and recipe developer Amy Symington worked on the spectacular salsas in “Kitchen Confidential” (p. 34), which she says were inspired by local, seasonal and fresh whole plant foods. Her top tip to help minimize food waste? “After a trip to the farmers’ market or grocery store, always wash and prep your veggies before putting them away,” she says. “You are much more likely to eat it before it goes bad if it’s ready to be used.” VINCENZO PISTRITTO PHOTOGRAPHER TORONTO, ON Bringing his clients’ concepts to life, from ad campaigns to magazines, is one of the best parts of the job for photographer Vincenzo Pistritto. When it comes to his work for Clean Eating, his love for food is an added benefit. “I love to cook, and working in food allows…

Portobello Peach & Arugula Burgers with Cashew Cream & Chimichurri Sauce SERVES 4. Prepare cashew cream: Soak 1 cup raw, unsalted cashews in water for 1 hour or overnight. Drain and rinse. To a high-speed blender, add ½ cup water and cashews; purée until creamy and smooth. Add sea salt and fresh lemon juice, to taste. Marinate mushrooms: In a small bowl, combine 4 tsp balsamic vinegar, 1 tsp reduced-sodium soy sauce, 1 tbsp olive oil, ⅛ tsp chile powder, salt and ground black pepper, to taste. Add 4 large portobello mushrooms, trimmed, and set aside to marinate for 40 minutes. Meanwhile, prepare chimichurri: In a food processor, add 1 cup packed fresh flat-leaf parsley, ¼ cup packed fresh cilantro, ⅓ cup olive oil, ¼ cup red wine vinegar, 2 cloves garlic,…