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Clean Eating

Clean Eating January/February 2021

Clean Eating magazine is about consuming food in its most natural state, or as close to it as possible. It’s a lifestyle approach to food and its preparation, leading to an improved life. Each issue is filled with a variety of delicious, wholesome, low-fat, and easily made recipes that can be shared with friends and family.

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United States
Pocket Outdoor Media, LLC
R 85,50

in this issue

23 min
20 daily habits for a healthier, happier you!

It’s that time of year when we all start making grand plans for our health. Lose that last 10 pounds, exercise five days a week, quit sugar – we start out very motivated and somehow drop off before Valentine’s Day. If this sounds familiar, you’re not alone; research from 2018 indicates that only about 4% of people surveyed stuck to all of their resolutions. The reason these habits tend not to stick isn’t that we’re weak or lack willpower. Rather, it’s how we set up habits that’s the problem, and we tend to make the same mistakes over and over again, according to Stanford behavior scientist BJ Fogg, PhD, author of Tiny Habits (Houghton Mifflin Harcourt, 2019). For one, “[People] focus on abstract things like ‘eat better’ or ‘exercise more,’ or ‘get…

1 min
vitamin d deficiency & covid-19

Nearly half of North America is deficient in vitamin D, a crucial vitamin that affects everything from mood disorders to immunity. Now, a recent study published by the Endocrine Society shows that Europe suffers from the same deficiency. The study looked at 200 COVID-19 patients in Spain and found 80% to be vitamin D deficient. These D-deficient patients had higher levels of inflammatory markers including D-dimer and ferritin. Vitamin D is produced by the kidneys to balance blood calcium concentrations and has a serious impact on the function of the immune system. A deficiency in this essential vitamin has been linked to reduced protection against infections. José L. Hernández, PhD, a co-author of this study, believes vitamin D treatment should be part of the treatment in COVID-19 patients who are deficient. “This…

1 min
retaining memory through rose-tinted glasses

Your positive attitude may be doing more than boosting your mood - a new study from the journal Psychological Science is finding that people with a “positive affect,” defined by psychologists as an overall enthusiastic and cheerful outlook, are less likely to experience memory decline in old age. This is just the latest study in a growing body of research linking the role of positive affect in aging healthily. After analyzing data from 991 adults, gleaned from participants completing memory tests and reporting on their emotions over a window of 20 days, researchers found that while memory declined, individuals with higher levels of positive affect had a less steep memory decline. SALMON PHOTO BY RONALD TSANG, GLASSES PHOTO BY THEERAPOL PONGKANGSANANAN/SHUTTERSTOCK.COM…

2 min
5 things i do daily as an olympic athlete

1. Put Thoughts to Paper. Preparation and intentionality have been the secret sauce to optimizing my performance. I commit to either journaling or planning every day. I usually do this during my breakfast and coffee time in the morning. Whether it’s five minutes or a whole hour, this allows me to get all my thoughts down on paper and feel freer going forward in my day. 2. Be Feelings-Forward. Planning out your goals and dreams is often the first step to creating a vision in order to align the action that will get you there. But what we often forget to consider is how we want to feel during this time. We spend a lot of time on the journey to achieving our goals, so something I do often is check…

1 min
keto cravings

1. MIGHTY MUFFINS Bread is back on the menu with Mikey’s Original Grain Free English Muffins. These gluten-free breakfast muffins contain only two grams of net carbs. Toasted and patted with a touch of butter, they taste as indulgent and satisfying as ordinary bread. $6 eatmikeys.com 2. LUNCH IN A PINCH You don’t often see frozen dinners here, but these microwaveable protein and veg bowls warrant a mention. They’re both Paleo-friendly and Whole30 approved, and two flavors – Chicken Pesto and Chicken Panang Curry Bowls – have 11 grams net carbs. $8 primalkitchen.com 3. MAIN SQUEEZE Level up the satiation factor in your dressings and sandwiches with the delicious Mighty Sesame Co. Tahini. Packaged in an easy-squeeze bottle, this creamy condiment contains just one ingredient: sesame seeds. $5 amazon.com 4. SAVORY FLAVOR Find it hard to satiate…

1 min
dig into more ce at cleaneating.com

One-Pot Weeknight Favorites Delicious and healthy, these one-pot meals will make your weeknights feel a little less frazzled. cleaneating.com/one-pot-dinners GET CLEAN EATING DELIVERED TO YOUR INBOX Did you know you can get the best of Clean Eating delivered straight to your inbox each week? Sign up to receive our top recipes, important health news and exclusive expert tips. Just go to cleaneating.com. #CEIMADEIT Let’s Get Social Make any recipe from this issue or our website, then share pics of your creations on Instagram, Facebook and Twitter! Hashtag them #cleaneatingrecipes #CEimadeit Recipes to Simplify Your Life! Get dinner on the table in 30 minutes or less with these quick-and-easy recipes. cleaneating.com/30-minutes All the Sides Looking for a side dish to round out a meal? Find simply delicious ideas for vegetables, salads, biscuits, casseroles and more. cleaneating.com/side-dish-recipes Follow us on: Facebook.com/cleaneatingmag Twitter.com/cleaneatingmag Pinterest.com/cleaneatingmag Instagram.com/cleaneatingmag YouTube.com/cleaneatingmag PAD THAI PHOTO…