CLEAN Food Network: Recent Episodes
RadioMD
This show is a call to action for all the clean eating revolutionaries that care about their health and how and what they eat. Non-GMO, natural, organic . . . food the way nature intended. The clean food movement is huge and is growing exponentially. This companion program talks to experts in food preparation, healthcare, celebrities, and even those companies that care enough to provide the best, wholesome, organic foods and groceries.
Shopping for fresh foods at your local farmers' market is a fantastic way to get on the path to greater health. However, there are some myths about shopping locally.Shopping for fresh foods at your local farmers' market is a fantastic way to get on the path to greater health.
However, there are some myths about shopping locally.
Dr. P.K. Newby, nutrition scientist and author with more than 20 years of experience researching diet-related diseases, explains that these myths shouldn't deter you from continuing to visit your local market, but they are important to keep in mind.
- Myth: Eating local is the best thing you can do for the environment. Truth: Bottom line is that the best thing you can do is to eat less meat (of any kind).
- Myth: Local veggies and fruits are more nutritious. Truth: They might be more delicious, but not necessarily more nutritious. Frozen produce may even be more nutritious.
- Myth: Local food (seafood in particular) is more sustainable. Truth: There are many factors that go into sustainability. Try to eat low on the food chain to avoid contamination.
- Myth: Local food is safer. Truth: There is no conclusive data that farmers markets are safer, and local systems can lack the quality control of larger outfits with tighter regulations.
- Myth: Farmers' markets are cheaper. Truth: Although you can find terrific bargains, farmers market prices are generally comparable to or higher than other shopping spots.
Listen in as Dr. Newby joins host Lisa Davis to discuss these five myths, as well as options for overcoming them.
You can also access Dr. Newby's article on the topic by clicking HERE.
Whole foods encompass foods that come straight from the Earth in their most unprocessed, unrefined state. What about soul foods?Whole foods encompass foods that come straight from the Earth in their most unprocessed, unrefined state.
What about soul foods?
Jamie Relei Ferguson, Lifestyle & Wellness Coach, created her Be Well Bites Coaching Program in order to nourish your body, heart and soul.
The four soul elements include:
- Relationships
- Physical activity
- Spirituality
- Career
When you fulfill yourself with the soul foods of life, your entire experience improves.
Jamie also developed a 21 Day Be Well Cleanse, which hones in on body, mind, and spirit.
- Whole foods-based cleanse focused on clean eating
- Focused on vegetables, fruits, legumes, seeds, healthy oils, and lean meats and fish on day 11
- Removing the following foods for the time: sugar, dairy, soy, alcohol, caffeine
Benefits/Successes:
- Average weight loss 8-10 pounds in 21 Days
- Increased energy, libido, clarity, sense of smell and taste, clearer skin
Listen in as Jamie joins host Lisa Davis to share more about the connection between whole foods and soul foods, as well as the benefits of doing her 21-day cleanse.
Farmers' markets often offer foods that have been sustainably raised and harvested, as well as heirloom varieties you might not find in your supermarket.Eating seasonally is the perfect way to find unusual and succulent fruits and vegetables, particularly if you're able to visit a local farmers' market.
These markets often offer foods that have been sustainably raised and harvested, as well as heirloom varieties you might not find in your supermarket.
Dr. P.K. Newby, "The Nutrition Doctor," is a nutrition scientist and author with more than 20 years of experience researching diet-related diseases and teaching students about why what we eat matters, farm to fork.
She is currently teaching a course at at Harvard Extension School, entitled "From Farm to Fork: Why What We Eat Matters."
Listen in as Dr. Newby shares what she's learned in her many years of expertise, as well as some tips for finding the best produce and other fresh foods in your local area.
Is it possible your pet is eating a healthier diet than you?When you choose food for your pets, the considerations are very rational. You take a look at what veterinary science says is the best, and then you provide that food.
Your furry friends have very little choice in the matter.
When you choose food for yourself, there are many more variables, such as convenience, taste, discipline, trends, and eating in social settings. As a human placed in certain situations, you're more likely to make poor choices and unhealthy compromises.
Freshness and variety is a great concept, but you should also have a few go-to options that will provide essential nutrients (both micronutrients and macronutrients) and other compounds.
Douglas (Duffy) MacKay, ND, joins host Lisa Davis to explain why your pet may have a better diet than you and how you can meet your health goals, simply by slightly tweaking your choices.
Want to turn your favorite comfort foods from forbidden to healthy in seconds?Want to turn your favorite comfort foods from forbidden to healthy in seconds?
In her new book, Sneaky Blends, Missy Chase Lapine offers 10 quick and easy ways to slip blends into everyday meals, including:
- Add them to the morning omelet, stir them into soups to create creaminess without the dairy.
- Use them to replace more than 50% of the fat and sugar in baked goods.
- Take tuna and chicken salads to a whole new level by cutting the mayo and replacing with blends.
Missy gives you tools you need to use the same blend technique she pioneered in her kids-focused book, The Sneaky Chef, to round out your own meals with healthful, hidden nutrients tucked inside.
With recipes such as Seared Salmon with Dill Sauce using the Broccoli-Pea-Spinach Base Blend, Meaty Mushroom Bolognese using the Carrot-Sweet Potato Base Blend, and the Skinny Chocolate Cake using the Black Bean-Blueberry-Baby Kale Base Blend, Sneaky Blends is packed with delicious, simple recipes whipped up with nutrient-dense purees to create leaner, cleaner yet ridiculously tasty meals.
Listen in as Missy joins host Lisa Davis to share examples from the book and how you can get started with your own sneaky blends.
Clean eating encompasses more than just the foods you put into your body.Clean eating encompasses more than just the foods you put into your body.
Chef James Smith has over 25 years of of culinary, academic and leadership experience in the Hospitality and Culinary Arts industry and is the creator of the Clean Eating Academy.
Within the Academy, Chef James and his other instructors hold to certain tenets of clean eating, including the following:
- Drink lots of water (aim for two liters a day).
- Reduce carbon footprint.
- Avoid process/refined foods.
- Make it fun for your family. Pass the skills you learn on to your children.
- Learn to slow down your eating down. Start with one meal a day.
- Practice portion control.
- Incorporate more fresh fruits and vegetables.
- Try to eat more organic foods (meat, dairy, eggs, vegetables, fruits, etc.)
Listen in as Chef James joins host Lisa Davis do discuss these tenets of clean eating.
The philosophy of naturopathic medicine is to use the most natural methods to achieve optimal health and beauty.The philosophy of naturopathic medicine is to use the most natural methods to achieve optimal health and beauty.
People who follow this philosophy have a "glow," an almost indescribable radiance, beauty, and energetic vitality.
An important core factor of achieving that goal lies in the digestive tract, where 75 percent of your immune system resides. What you eat and how you eat is crucial for health and longevity.
Pina LoGiudice, ND, LAc, joins host Lisa Davis to share information from her book, The Little Book of Healthy Beauty: Simple Daily Habits to Get You Glowing.
She also discusses the benefits of frozen produce, the myth surrounding soy, and why intermittent fasting may be the answer to your weight loss struggles.
Smoothies are a great way to get tons of nutrients in an on-the-go snack.Smoothies are a great way to get tons of nutrients in an on-the-go snack.
But, keeping up with fresh ingredients and taking the time to buy, chop and prepare can seem overwhelming.
Fortunately, smoothie delivery services like Green Blender are making it easy for you to create unique smoothies on a daily basis, all while avoiding the cost of wasted food.
The recipes are hand crafted to ensure they're packed with flavor and nutrients. The company only uses the best produce and superfoods, and focuses on working with organic and local farms to create a uniquely balanced menu.
Jenna Tanenbaum, founder of Green Blender, joins host Lisa Davis to share information about the company, as well as some of the yummy new recipes for the coming season.
When you make the decision to start eating clean, you must start to think about what you put into your body and be more mindful of the choices you make.Clean eating is not a diet; it's a way of eating.
When you make the conscious decision to start eating in this way, you must start to think about what you put into your body and be more mindful of the choices you make.
Chef James Smith has over 25 years of of culinary, academic and leadership experience in the Hospitality and Culinary Arts industry and is the creator of the Clean Eating Academy.
The Academy's mission is to change your relationship with food in the way you shop, cook and eat; eschewing processed, packaged convenience foods laden with artificial additives in favor of real, whole foods that are as close to the source of production as possible, so you can live a better, longer life.
Listen is as Chef James joins host Lisa Davis to explain the basis of the Academy, as well as specifics of the seven-course program.
If you're looking to get more fruits and vegetables into your diet, smoothies can be a wonderful option.If you're looking to get more fruits and vegetables into your diet, smoothies can be a wonderful option.
In fact, they can truly change your life, just as they did for guest Donna Morin, Founder of Better Off Well.
Donna suffered with asthma, allergies, and chronic pain and received a cancer diagnosis at age 30. During those years, she didn't pay much attention to her diet or nutritional needs. However, when she adopted her son, Donna took on the challenge of researching food and nutrition.
Smoothies were the first step toward making a 180 degree transition to better health.
Listen in as Donna shares her journey in conquering her health issues, as well as some tips for making yummy and delicious smoothies.
Also, check out her newest blog, "Two Smoothies You'll Flip For," which can be found on her website.
A dairy sensitivity doesn't mean you have to give up the concept of milk altogether.More and more people are discovering a sensitivity to traditional cow's milk.
That doesn't mean you have to give up the concept of milk altogether.
There are many alternative milk sources that can be used in various capacities.
- Coconut milk: Wonderful for frozen desserts, such as ice cream. Also tasty in chai.
- Tiger nut milk: Naturally sweet so you don't need to add any extra sweetener.
- Grain milk: Great for porridge, pancakes, and other breakfast foods, as well as baked goods. Grain milk is also good for smoothies.
- Soy milk: Nutritionally similar to cow's milk (same amount of protein). Provides nourishment and energy. Not sweet, but rather has a bean-like taste. Rich cream texture without the distinctive flavor of coconut milk. Make sure it's organic and non-GMO.
- Almond milk: Add to coffee or oatmeal. Low in sugar. Light and slightly nutty. Look for "unsweetened" on the label.
- Cashew: Smoky and nutty undertone. Perfect for making homemade dishes like creamy mac-n-cheese.
Listen in as Dina Cheney, author of The New Milks; 100-Plus Dairy-Free Recipes for Making and Cooking with Soy, Nut, Seed, Grain, and Coconut Milks, joins host Lisa Davis to discuss all the various milk alternatives.
A healthy microbiome can change the genetic profiles associated with coronary artery disease.The microbiome is an "unseen organ" composed of trillions of bacteria that play a vital role in keeping you healthy.
Contrary to what medical experts used to think about bacteria, these microorganisms are crucial for optimal health, including heart health.
Inflammation is one of the main causes of heart disease. Modulating inflammation is one of the key tasks of the microbiome.
But, you must be conscious of keeping your microbiome healthy.
One way to do that is by eating foods that promote growth and health of the microbiota. For instance, vegetables that have certain fibers, like artichokes, radishes, jicama, and leeks. Fermented foods that increase the diversity and health of the microbiome ecology include kimchi and sauerkraut.
A healthy microbiome can even change the genetic profiles associated with coronary artery disease.
Listen in as Raphael Kellman, MD, joins host Lisa Davis to explain what the microbiome is, why it's important for heart (and overall health), and how you can improve the health of your microbiota.
Are you are suffering from a chronic illness but not getting the results you want from conventional care alone?Are you are suffering from a chronic illness but not getting the results you want from conventional care alone?
Are you without a specific diagnosis, but experiencing issues like fatigue, aching joints, resistant weight loss or digestive or skin problems?
Chronic inflammation might be the cause.
A refreshing voice for individuals who appreciate Western medicine, but who are searching for treatments that solve the root cause of their conditions (not just address them with a quick, pharmacological fix), Shelly Malone is the discerning expert chronic sufferers have been waiting for.
Listen in as Shelly joins host Lisa Davis to explain what inflammation is, why it's so harmful, and ways you can manage and limit the inflammation in your body.
How much protein should you really be getting on a daily basis?The emerging trend is to "eat more protein," but how much should you really be getting on a daily basis?
For an average person, 10 percent of calories should come from protein (about 50 grams daily). If you're looking to build lean muscle, that figure can go all the way up to 20 percent.
Of course, you can't eat all protein all of the time. It's important to balance out your intake with healthy fats and whole-grain carbohydrates.
What are some healthy sources?
Eggs, lean meats, nut butters, beans, protein powders and bars can all help you fulfill your daily need. Bison is a great option for a lean meat that resembles beef, because it is much lower in fat and contains the same amount of protein.
Keep in mind, with powders and bars, you have to be careful with the amount of sugar those products contain.
If you're a vegetarian or vegan, there are also plant-based options for getting your protein needs. Soy, lentils, whole grains such as brown rice, and even vegetables are viable sources.
Listen in as Sarah Tuff Dunn, award-winning health, fitness and nutrition writer, joins host Lisa Davis to explain why your body needs protein, as well as which sources are the best.
Is that really lobster in your lobster roll?You’ve seen the headlines: parmesan cheese made from wood pulp; lobster rolls containing no lobster at all; extra-virgin olive oil that isn’t.
So many fake foods are in our supermarkets, our restaurants, and our kitchen cabinets that it’s hard to know what you’re eating anymore.
In his new book, Real Food/Fake Food, award-winning journalist Larry Olmsted explains why real food matters and empowers consumers to make smarter choices.
Olmsted digs into the unregulated food industry, revealing the shocking deception that extends from high-end foods like olive oil, wine, and Kobe beef to everyday staples such as coffee, honey, juice, and cheese. It’s a massive bait-and-switch in which counterfeiting is rampant and in which the consumer ultimately pays the price.
Listen in as Olmsted joins host Lisa Davis to share more about his book, and why the disparity between real food and fake food is becoming such a problem.
Certain nutrients can boost immunity, and you can find them in travel-friendly sizes.As we head into fall, our immune systems automatically weaken from stress (return to school, regular work hours, etc.). That stress sparks lost sleep, disrupted hormones and compromised abilities to fight off infection.
Certain nutrients can boost immunity, and you can find them in travel-friendly sizes.
- Magnesium: Nature and other journals have found that it may help ward off asthma symptoms. Drink mixes, such as Natural Calm, have magnesium, come in unflavored or organic raspberry lemon and also have calcium for bone health.
- Body cloths can keep bacteria at bay. One example is Aura Cacia’s Revive Series, which comes in lavender and can also act as bug spray and promote relaxation.
- Vitamin C with orange-flavored Ester-C To Go; contains 1026 milligrams of vitamin C, along with a mixture of other nutrients designed to stay in the immune system for 24 hours. It mixes with water so will help you stay hydrated, too.
- Nasal spray to keep respiratory systems in good working order; Xlear’s formula is made with purified water, xylitol, saline and grapefruit seed extract.
- Zinc can also keep your digestive system on track by providing relief from acid reflux and reducing diarrhea, according to studies from Yale and the Medical College of Georgia. Scientists have found that because of the way zinc works with cell metabolism, it can help preserve your digestive tract lining.
Sarah Tuff Dunn, award-winning health, fitness and nutrition writer, joins host Lisa Davis to share her top picks for travel-friendly nutrient immunity boosters.
From ADHD and autism to asthma and thyroid disorders, the GAPS Diet may be your answer.Developed by Dr. Natasha Campbell-McBride, Gut and Psychology Syndrome (GAPS) refers to disorders, including ADD/ADHD, autism, addictions, depression, and obsessive-compulsive disorder, stemming from or exacerbated by leaky gut and dysbiosis.
GAPS also refers to chronic gut-related physical conditions, including celiac disease, rheumatoid arthritis, diabetes, and Crohn’s disease, as well as asthma, eczema, allergies, thyroid disorders, and more.
An evolution of the Specific Carbohydrate Diet, the GAPS Diet appeals to followers of the Paleo Diet, who are still struggling for optimum health, as well as anyone interested in the health benefits of fermentation or the Weston A. Price approach to nutrition.
The GAPS Diet is designed to restore the balance between beneficial and pathogenic intestinal bacteria and seal the gut through the elimination of grains, processed foods, and refined sugars and the carefully sequenced reintroduction of nutrient-dense foods, including bone broths, raw cultured dairy, certain fermented vegetables, organic pastured eggs, organ meats, and more.
The Heal Your Gut Cookbook, created by Hilary Boynton and Mary Giordano Brackett, is a must-have if you are following the GAPS Diet, considering the GAPS Diet, or simply looking to improve your digestive health and, by extension, your physical and mental well-being.
Hilary and Mary join host Lisa Davis to explain more about the GAPS Diet, which conditions can be helped by the diet, as well as tips for getting your kids to jump on board with this healing way of eating.
What if you could improve your physical appearance simply by tweaking the types of foods you eat?Skin health and beauty is the base of a huge personal care product industry.
However, what if you could improve your physical appearance simply by tweaking the types of foods you eat?
Heather Christo is a chef, former caterer, and much-loved food blogger, who has come to learn the very intimate link between food and skin health/beauty.
Her new book, Pure Delicious: More Than 150 Delectable Allergen-Free Recipes Without Gluten, Dairy, Eggs, Soy, Peanuts, Tree Nuts, Shellfish, or Cane Sugar, contains incredible recipes that may help you address concerns such as eczema, rosacea, and adult-onset acne, as well as other food-related conditions like bloating, gas, and upset stomach.
Listen in as Heather joins host Lisa Davis to share some examples from the cookbook, as well as how her own life has changed so dramatically since identifying the foods that impact her physical health and well-being.
Almond milk has a huge fan base, but there are many other "alternative" milks that can be created from foods like soy, seeds, grains and coconut.Almond milk became a big craze a few years ago, but there are many other "alternative" milks that can be created from foods like soy, seeds, grains and coconut.
And, to preserve the integrity of these milks, there are simple ways you can make them right in your own home.
What's so great about alternative milks?
- Delicious and varied
- Lower in sugar than dairy milk
- Cholesterol- and hormone-free
- Vegan
- Kosher
- Paleo
- Dairy- and lactose-free
- Customizable
Dina Cheney, author of The New Milks; 100-Plus Dairy-Free Recipes for Making and Cooking with Soy, Nut, Seed, Grain, and Coconut Milks, joins host Lisa Davis to share tips for making your own alternative milks, as well as why these milks might be better for you than traditional dairy.
Lean, clean, green and alkaline is the key to curing your acid reflux.Millions of people suffer from acid reflux and heartburn on a regular basis.
Based on extensive research, Dr. Jamie Koufman defines this shockingly common disease and explains why a change in diet can alleviate some of the most common symptoms.
Dropping Acid: The Reflux Diet Cookbook & Cure is the first book to offer a non-traditional diet to help cure reflux, as well as the best and worst foods for a reflux sufferer.
Her recipes use tasty fats as flavorings and include a variety of dishes that prove living with reflux doesn’t mean living without delicious food.
Listen in as Dr. Koufman joins host Lisa Davis to explain more about what causes acid reflux, why the "purple pill" isn't a solution, and how you can address your reflux symptoms in a natural way (lean, clean, green and alkaline).
A piece of the farmers' market puzzle includes CSA programs or "community supported agriculture."Farmers' markets are becoming more and more popular.
A piece of that puzzle includes CSA programs or "community supported agriculture."
Within these programs, farms operate as individual entities that people can subscribe to or become members of. Essentially, you buy "shares" in products like ethically raised meats, dairy, eggs, produce, even honey.
There are many reasons to invest in CSAs.
When fresh foods such as fruits and vegetables have to be shipped from a far distance, they lose nutritional value. Local farmers use sustainable growing methods and fewer chemicals. Their farming methods also help to support pollinators. And, buying from local farms reduces the carbon footprint.
Mary Brower, Owner of Bluestem Farm (with her husband, Aaron), joins Lisa to explain the value of local farms, what a CSA program is, and how you can get involved.
Certain foods can impact your sex drive and even change the hormonal functions in both men's and women's bodies.Having a healthy sex drive is related to how healthy you are overall.
There are actually certain foods that can impact your sex drive and even change the hormonal functions in both men's and women's bodies.
Psalm Isadora, a sex and Tantra expert, joins host Lisa Davis to share some of the foods that put a damper on libido.
- Water out of plastic bottles made with BPA. Use glass or stainless steel bottles or invest in a water filtration system.
- Sugar (processed, refined, and even natural sugars).
- Soy (soy milk, tofu, GMO soybeans).
Packed with fat-burning nutrients, skin-tightening collagen components, and gut-healing properties, bone broth is the key to looking and feeling younger than ever before.As a naturopathic physician and weight-loss specialist, Dr. Kellyann Petrucci has helped thousands of patients achieve spectacular weight loss and more youthful-looking skin through her bone broth diet.
Packed with fat-burning nutrients, skin-tightening collagen components, and gut-healing and anti-inflammatory properties, bone broth is the key to looking and feeling younger than ever before.
Her new book, Dr. Kellyann's Bone Broth Diet, shows you how in just 21 days you can unlock these miraculous results with delicious bone broth recipes and groundbreaking mini-fasting plan.
Dr. Kellyann shares the science of why bone broth works and how to lose weight safely and easily... cravings and hunger pains not included.
Listen in for more information on the bone broth diet and how it can help you live a healthier, happier, slimmer, and younger life.
Which foods can help prevent pre-diabetes and diabetes?When you eat, the food you take in is stored as energy so that you have enough "get up and go" to make it through the day.
But, when you've stored too much energy and you're not expending enough, this creates insulin resistance and your blood sugar levels go up.
This is important to understand, because insulin resistance, pre-diabetes and diabetes are becoming huge health concerns in modern-day society. And, the number-one cause of heart disease and cognitive decline is elevated blood sugar levels and insulin resistance.
If you're not exercising regularly or eat too many carbohydrates/sugars, you're not utilizing your energy stores.
You can also tailor your diet so that you use energy more efficiently.
For instance, eat more smart fats (avocado, nuts, seeds, olive oil). Eat carbohydrates with more fiber and a lower glycemic load (beans, lentils, legumes, leafy greens, asparagus). Avoid carbohydrates like flour-based foods and traditional potatoes.
Listen in as Dr. Steven Masley joins host Lisa Davis to explain why foods play a crucial role in preventing diabetes and other insulin-related health conditions.
If you have a sweet tooth, giving up your favorite tweaks for the sake of health may seem impossible.If you have a sweet tooth, giving up your favorite tweaks for the sake of health may seem impossible.
However, there are plenty of substitutes you can use to make the transition.
Caryn Fine Sullivan, Healthy Living Expert, joins host Lisa Davis to share her top five picks.
- Medjool dates filled with nut butter
- Cacao chips
- Coconut milk or water
- Fruit
- Flavored seltzer water
Listen in as Caryn explains how you can use these ingredients to create your own yummy (yet healthy) treats.
How can you create your own kitchen ecosystem?Seasoned cooks know that the secret to great meals is this: the more you cook, the less you actually have to do to produce a delicious meal.
The trick is to approach cooking as a continuum, where each meal draws on elements from a previous one and provides the building blocks for another.
That synchronicity is a kitchen ecosystem.
For the farmers market regular as well as a bulk shopper, for everyday home cooks and aspirational ones, a kitchen ecosystem starts with cooking the freshest in-season ingredients available, preserving some to use in future recipes, and harnessing leftover components for other dishes.
Author of The Kitchen Ecosystem, Eugenia Bone, joins host Lisa Davis to share more about her philosophy on cooking.
Learn some simple tips to make your healthy eating quest more doable.If you've decided to start eating healthier, more nutritious foods, it can be a bit overwhelming at first.
Don't let that stop you from making this transition.
Ramona Fusula, Certified Holistic Health Coach, joins Clean Food Network host, Lisa Davis, to share some simple tips to make your healthy eating quest more doable.
- Mostly shop the perimeter of the supermarket ("mostly" because things like brown rice, quinoa, and beans are in those middle aisles).
- Color code your veggies. Think of your shopping cart as a Crayola Crayon box. Every color has something that will benefit your health. For example, red foods (strawberries, cherries) are great for heart health. White foods (cauliflower) boost immunity. Orange foods (carrots) contain beta carotene and are full of antioxidants.
- Get some healthy cookbooks (either purchase or at your local library). Look through the recipes and make your list from there. Do your week's meal shopping and preparation on Sunday (or whatever day is your "day off").
- Make sure you have certain staples in your pantry, particularly healthy grains (brown rice, quinoa).
- Rotate your greens/veggies every day.
Learn more about the natural, effective, and safe approach to conserving bone mass and building healthy bones.Drugs that claim to prevent or redress bone loss can actually cause bones to crumble and break.
Calcium supplements, fortified processed food, and pasteurized dairy don't work because the calcium in them doesn't reach your bones.
Dr. Laura Kelly and Helen Bryman Kelly, daughter and mother, have a firm grasp on the disciplines concerned with bone health, including nutrient absorption and bone metabolism. Their new book, The Healthy Bones Nutrition Plan and Cookbook: How to Prepare and Combine Whole Foods to Prevent and Treat Osteoporosis Naturally, offers readers a natural, effective, and safe approach to conserving bone mass and building healthy bones by creating a personalized nutrition plan that includes eating the right foods in the right combinations.
Listen in as Dr. Kelly joins host Lisa Davis to explain the correct way to protect your bone health, as well as which foods you should be eating to optimize your calcium intake and absorption.
Vitamin D is so essential for optimal health, but many individuals are simply not getting enough and are considered deficient.Vitamin D is so essential for optimal health, but many individuals are simply not getting enough and are considered deficient.
The only way to know if you actually are deficient is to get a blood test. You can get too much, so make sure to get a test before you start supplementing. If you are low, it can take a lot of supplementation to get you back to a healthy level.
You can get vitamin D via food, supplements and the sun.
The best type of food where vitamin D is found naturally is oily fish (canned tuna, sardines, salmon, halibut).
Fortified cereals, milk, and juice can also provide the nutrient.
Vitamin D supplements are measured in IUs (International Units). If you have normal levels of vitamin D, you need approximately 600-800 IUs daily. However, if you're severely deficient, you may need to take thousands of IUs each day.
Make sure to take your vitamin D supplements with some sort of fat.
To get enough D from the sun, you need to be exposed to direct sunlight (no sunscreen) for 15-20 minutes twice per week.
Listen in as Michelle Dudash, Chef & Clean Eating Expert, joins host Lisa Davis to explain the benefits of vitamin D and the best ways to get the nutrient.
If you're having digestive issues, your stomach may not be the problem.If you're having digestive issues, your stomach may not be the problem.
Traditional Chinese Medicine (TCM) focuses on keeping your whole body balanced. Your liver, gall bladder, kidneys, heart, even your emotional state comes into play. Everything is inter-connected.
As Nan Lu, OMD, says, "The body never lies. The symptoms are the message; so don't shoot the messenger." Body, mind and spirit all work together. You have to look deeper than just the symptoms.
Listen in as Lu joins host Lisa Davis to explain how digestive issues are related to the rest of the body, as well as ways you can start to address your symptoms.
If you haven't been successful at veganism, perhaps you should try seaganism.Sticking to a strict vegan diet can be a challenge and it isn’t for everyone. Some occasionally (or willingly) fall off the wagon, some are looking for a less militant but still very healthy diet, and some might want to try it out without going whole hog/cold turkey all at once.
If you fall into any of these categories, perhaps you should try seaganism.
Former vegans Amy Cramer and Lisa McComsey (authors of The Vegan Cheat Sheet) know they might get raked over the coals by die-hard vegans for their new release, SEAGAN EATING: The Lure of a Healthy, Sustainable Seafood + Vegan Diet, but it was a simple choice they made to stray the healthy way.
Why the one allowance for seafood? Because it contains healthy omega-3 fatty acids, which help protect against heart disease, cancers, high cholesterol, depression, and more.
However, not all fish is good fish. Many varieties are high in contaminants, some are over-fished and suffering from population decline.
Amy and Lisa join host Lisa Davis to help you navigate through these issues and guide you to an accessible, healthful lifestyle.
Making your own personal care products doesn't take a lot of effort; it's a lot easier than most people imagine.Making your own personal care products doesn't take a lot of effort; it's a lot easier than most people imagine.
Kathrin Brunner teaches a wide variety of DIY skincare classes, and she reports that people are always amazed at how easy it is to whip up their own deodorant, toothpaste, lip balm, skin scrubs, etc.
It's also amazing to see the results of homemade products... yes the deodorant actually works, the toothpaste gives you an amazingly clean mouth, and the body butter is the best.
Listen in as Kathrin joins host Lisa Davis to explain the benefits of making your own personal care products.
If you have a sweet tooth, xylitol can be a healthier alternative.If you have a sweet tooth, xylitol can be a healthier alternative.
Xylitol is a polyol; a sugar alcohol. It is all natural, safe for diabetics and has many health benefits.
Mostly, it is made from birch bark or corn. Beverly Vines-Haines and Charlotte Clary's co-founded company, Ice Chips Candy, uses only the birch bark Xylitol in order to avoid any chance of using Genetically Modified Corn (GMO).
Charlotte joins host Lisa Davis to discuss the benefits of xylitol, as well as the journey of starting Ice Chips.
Benefits of Xylitol:
- Strengthens teeth
- Reduces new tooth decay
- Reduces cavity-causing bacteria
- Inhibits growth of dental plaque
- Stimulates saliva flow
- Does NOT impact insulin levels
- Contains zero net effective carbs
- Delicious and satisfying
What are "pulse" foods and how can they be a healthy snacking alternative?A new snacking trend is pulse foods (peas, beans, chickpeas and lentils).
Protein found in these foods is an affordable alternative to animal-based proteins. They have a low carbon and water footprint to grow, and they're nutritious.
The U.N. declared 2016 the “Year of the Pulses” to encourage people worldwide to eat more of them for their health and the health of the planet.
And low or no added sugar is starting to catch on now that the FDA has changed its labeling guidelines.
Noha Waibsnaider, founder of Peeled Snacks, joins host Lisa Davis to share more about this new snacking trend, as well as the mission of Peeled Snacks: to help people feel good about snacking while still meeting their health goals.
Learn how you can shrink your waistline and your carbon footprint.Imagine if the food you fed yourself and your family was delicious, easy and a whole lot better for the planet.
One of the first Registered Dietitians in the country to marry the concepts of nutrition guidance with a healthier food system from the ground (and ocean) up, Kate Geagan's groundbreaking book, Go Green Get Lean: Trim Your Waistline with the Ultimate Low-Carbon Footprint Diet, has been a go-to work for health professionals and consumers alike seeking to shrink their waistline and their carbon footprint... and discover more energy in the process.
Listen in as Kate joins host Lisa Davis to share more about her book, how she came to the "going green" understanding, and tips for getting started on going green and getting lean.
Change is a process. If you attempt to ditch all your bad habits at once, you might become so overwhelmed that you just give up.When you come to the realization that you'd like to start living a healthier life, it might seem like a good idea to go "all in."
But, change is a process. If you attempt to ditch all your bad habits at once, you might become so overwhelmed that you just give up. Little steps each day lead to big changes down the line.
Beauty, health and fitness expert, Jane Wilkens Michael, suggests taking these small steps by starting with what she calls a "junk hunt."
Begin to get rid of the unhealthy foods in your cupboards and fridge that beckon you, and replace them with healthier options. This includes ingredients like refined flour and sugar. Slowly add the healthy alternatives into your life.
Soon, your pantry will be stocked with only life-giving foods.
Jane joins host Lisa Davis to share more tips on how you can take the first step towards a longer, healthier life.
Food allergies? Discover these delicious (yet simple) gluten-free and dairy-free recipe ideas.Food sensitivities and allergies can be discouraging when it comes to taste and flavor.
And, while gluten-free and dairy-free options do exist, the culprit ingredients are often replaced with unhealthy alternatives.
Chef Gabrielle Myers has created some delicious yet simple gluten-free and dairy-free recipes, which she shares with host Lisa Davis.
They include:
- Grass-Fed Beef Burgers with Carmelized Onions & Kale
- Grilled Sea Scallops with Asparagus, Lemon & Mint Relish
- Shaved Asparagus, Charred Strawberry, Pistachio, Lemon Vinaigrette
- Grilled Early Spring Vegetables with Avocado-Orange Sauce
Listen in to learn more about Gabrielle's work in the food world, as well as some more recipe ideas.
Michelle Dudash returns to Clean Food Network to share her top five light and natural low-calorie summer drinks.Lemonade is a traditional summer drink. However, it can contain a lot of added sugar.
You want to stay hydrated, of course, but water can tend to be a bit boring.
The key is balance.
Michelle Dudash returns to share her top five light and natural low-calorie summer drinks.
- Mint Hibiscus Tea
- Natural Roy Rogers
- Iced Black Tea with Lemon & Rosemary
- Watermelon Cooler
- Lighter Lemonade
Food allergies can be dangerous; even deadly.Food allergies can be dangerous; even deadly.
Conditions including colic in babies, sinus infections, ear infections, and eczema can all be indicators of a food allergy or food sensitivity. The triggers range from gluten and dairy to egg and soy.
After realizing that both she and her two children unknowingly suffered from a variety of allergies, Chef Heather Christo made it her mission to create solutions for the whole family, as well as for allergy sufferers across the globe.
Her goal is to inspire and empower people and families through safe, wholesome and delicious food so they can live fully and give joy to those around them.
Listen in as Heather joins host Lisa Davis to explain why allergies should be taken seriously, as well as tips for getting around trigger ingredients.
Barbecuing can be a healthy way to cook, but you have to make sure you're doing it right.Barbecuing can be a healthy way to cook, but you have to make sure you're doing it right.
Michelle Dudash, Chef and Clean Eating Expert, is back on Clean Food Network to share tips for making your next BBQ the healthiest it can be.
-
Charred foods have been suggested to be carcinogenic. Use only medium or medium-low heat. Marinate your meat or crust it with herbs and spices in order to create a barrier between the fire and the meat.
-
Salads with a creamy base can spoil and create an environment for food poisoning. Instead, make vinaigrette-based salad. Put salads on ice. Also, make sure to use a thermometer when cooking meats to make sure they're fully cooked.
-
Clean your grill really well each time you use it. Invest in a metal grill brush.
-
For grilled corn on the cob, rub diced avocado on the corn instead of butter. This will save you calories and fat.
-
Find ways to add healthy antioxidants to your BBQ. Use fresh chopped herbs and fresh vegetables and fruits instead of chips and other unhealthy snacks.
Learn the health benefits of grinding your own flour.Many common ailments of the modern era can be traced back to a loss of the essential nutrients and fiber people used to find in bread made with freshly ground whole grains; something almost no one eats today.
Sue Becker, author, speaker and founder of The Bread Beckers, gave a hard look at the science and decided it rang true. Once grains are milled into flour and exposed to the air, oxidation begins. You end up losing flavor, as well as nutrients.
Sue bought a grain mill and started making her family’s bread herself. Almost immediately, and without any other dietary changes, little health complaints that she and her children had learned to live with started clearing up. Fatigue, constipation, sugar cravings, chronic congestion, even warts: all gone in a few weeks.
What will you need to ground your own flour?
First, a mill; electric or manual. The electric mill will allow you to mill faster with less effort, and produce finer flour. The manual mills will work when the lights go out; but will take longer, more effort, and produce a coarser flour.
Then, the grains. Wheat is kind of the "king" of flour, but you can also make flour out of ancient grains like spelt, sorghum, amaranth, and buckwheat.
Sue joins host Lisa Davis to explain what the healthy benefits of home-ground flour, as well as tips for getting started.
Whether you're just starting on the vegan path or are upping your vegan game, Jason Wrobel's new cookbook, Eaternity, is a great place to start.Becoming a vegan is much more doable now than years past.
And, the meal options are much more diverse.
Whether you're just starting on the vegan path or are upping your vegan game, Jason Wrobel's new vegan cookbook, Eaternity, is a great place to start.
Unlike most cookbooks that merely tell you what to eat and how to make it, Eaternity gives you the current research and science behind common public health concerns, and explains why you should eat certain foods based on your individual goals... whether it’s to lose weight, have more energy, sleep sounder, feel stronger, or get your libido running.
For example, what should you be eating for better sex? Magnesium helps with optimal blood flow. B-complex vitamins are important for both men and women. Brazil nuts (selenium), pumpkin seeds, dark chocolate or raw chocolate are specifically essential for men.
What about eating for more muscle? There's been a long-standing myth that vegans struggle to get the recommended amount of protein. That myth is being dispelled. Quinoa, chia seeds, hemp seeds, dark leafy greens are just some of the protein sources you can incorporate into your meals. There is truly an infinite number of sources of plant-based protein.
Jason also advises eating for an alkaline-balanced body, 80 percent alkaline, 20 percent acidic. Too much acid can cause a myriad of health problems. Research has shown that cancer cells can only thrive and proliferate in an acidic environment. Test your pH and aim to get to the balanced 7.2 level.
Listen in as Jason joins host Lisa Davis to explain the benefits behind a vegan diet, as well as some easy ways you can make veganism easy and fun.
Spiralizers are a fun way to introduce more vegetables, especially to finicky eaters, and reduce carbohydrates.Spiralizers are taking home kitchens by storm.
They are a fun way to introduce more vegetables, especially to finicky eaters, and reduce carbohydrates.
One of the simplest options is substituting typical wheat pastas in a dish with zucchini noodles.
Marilyn Haugen's new cookbook, 150 Best Spiralizer Recipes, co-authored with Jennifer Williams, has many more delicious and creative dishes to explore, including updated versions of classic favorites.
There are recipes for vegetarians, gluten-free diets and low carbohydrate diets but also a wide variety of dishes for meat, poultry and fish lovers.
The 150 recipes feature some of these delicious offerings: Thai Salad with Peanut Lime Dressing; Pancetta and Lentils with Zucchini Pasta; Curry Beef with Sweet Potato Noodles; Tuna Noodle Casserole; Spanish Shrimp and Scallops with Butternut Squash; Spaghetti alla Carbonara; Spicy Shoe String Jicama Fries and Sweet Potato Pizza Pie.
For a new twist on healthy cooking and more tantalizing ways to eat more vegetables and fruits, spiralizing is the answer.
Listen in as Marilyn joins host Lisa Davis to share how you can use a spiralizer to shake up your meals.
The busy-bee frenzy in which many people live their lives doesn't always allow for healthy eating.The busy-bee frenzy in which many people live their lives doesn't always allow for healthy eating.
However, if you attack your meals with organization and preparation, you can will not only preserve your health and longevity, but you can also save time and money.
Amy Symington, BAH, MSc, is a nutrition professor, research associate and chef at George Brown College (GBC), where she teaches nutrition and culinary courses, develops nutrition focused curricula and works on health based research projects.
Amy joins host Lisa Davis to share some simple tips for prepping for a week of healthy, delicious meals and snacks. She also discusses the importance of functional nutrition and which foods serve you best.
The concept of salads have come a long way. You can be much more creative than a simple lettuce concoction.Summer is a great time for salads, and the concept of salads have come a long way.
You can be much more creative than a simple lettuce concoction.
Beets, black olives, sprouted chickpeas, nuts, cheese, and flax seeds can all raise the "salad bar" for your next meal.
Alternately, you can make a really hearty salad with just a few ingredients that aren't even lettuce-based.
Pamela Salzman is a certified holistic health counselor and loves to share her approach to nutrition through her natural foods cooking classes.
Pamela joins host Lisa Davis to share some of her favorite salad recipes, as well as tips for ease of preparation (such as cutting up vegetables days in advance).
Making sausages is an ancient art that has made a huge comeback in recent years.Making sausages is an ancient art that has made a huge comeback in recent years.
While there is a science to making sausages, Tonia Reinhard's new book, The Complete Art & Science of Sausage Making, takes all the guesswork out of it, making it a fun, safe and exciting project for your home kitchen.
She provides all the information you need to get started; from details about the right tools and equipment to an explanation of just how healthy sausages can be when you use the right ingredients and seasonings.
Tonia joins host Lisa Davis to discuss some of the misconceptions about sausage (and sausage making), including the myths surrounding nitrites and nitrates, as well as some easy tips and tricks from her book.
While feeding a baby is a wonderful experience, at times it can be frustrating.As a nutritionist, Jill Hillhouse has a passion for food... both talking about it and eating it.
She believes that a nutritious diet is your most valuable tool for promoting your family's health on a daily basis. Every time you feed your children, you have an opportunity not only to nourish their bodies but also to expand their world.
And, while feeding a baby is a wonderful experience, at times it can be frustrating. Try to relax and enjoy the process. Remember, when you make your own baby food from natural, wholesome ingredients, your are starting your child out on a pattern of healthy eating that will have lifelong benefits.
Jill joins host Lisa Davis to discuss how she became involved in holistic nutrition, allergy concerns in babies, and highlights from her book, The Best Baby Food.
Maintaining a vegan or raw lifestyle is totally within your reach.Being a vegan can seem challenging, especially if you're not familiar with all of the options available.
But, maintaining a vegan or raw lifestyle is totally within your reach.
Douglas McNish began cooking in his teens, and after losing 100-plus pounds, he decided to change his career and take on plant based cuisine as his profession. He is now a Certified Red Seal Professional Vegan Chef, two-time vegan iron chef winner, has been featured on national television, contributes to print magazine publications, and is a raw food consultant who is passionate about sharing his knowledge about the raw food lifestyle.
Doug joins host Lisa Davis to share some of his easy go-to options, as well as which ingredients and foods are the best for providing flavor and "mouth feel," including chia seeds and hemp seeds (provide fiber and protein) and healthy fats like avocado, olive oil, flax, and coconut.
Doug also shares some recipes from his various cookbooks.
Whether you're heading to the beach or trying to keep your kids satisfied when they're home on summer break, it's essential to have some healthy snacks on hand.Whether you're heading to the beach or trying to keep your kids' tummies satisfied when they're home on summer break, it's essential to have some healthy snack ideas on hand.
Caryn Sullivan is a wife, mother, former media professional, cancer survivor and creator of PrettyWellness.com.
Pretty Wellness chronicles tips and tales on making the journey toward optimal health easy for her and her family. She traded in diet sodas, toxic make-up, and a chaotic routine for green juices, clean products, and a more-Zen lifestyle.
In this segment, she shares some of her top ideas for healthy summer snacks.
- Hydration is important, but avoid sugar-laden sports drinks. Instead, create your own fun drink with infused water (strawberries, lemons, limes, cucumber, watermelon).
- Fresh fruits are easily portable (bananas, apples, avocados), and veggies with side dips like hummus or guacamole can be filling and hearty.
- It's not realistic to get rid of ALL the packaged foods, especially if you're running around with your kids. Aim for nutrition bars with minimal ingredients, seasoned popcorn, and chips prepared in avocado oil (or another healthy oil).
Are you ready for Clean Eating Academy?When chef James Smith was growing up in Australia, his family cooked mostly with whole foods.
He's carried that practice into his culinary career, now looking at clean eating from a sustainability point of view, as well as for overall health and longevity.
James suggests eating with the seasons. He's finding that individuals are reconnecting to farmers and farming regions, cooking more at home, and making mealtime a family affair.
In November of 2014, James was appointed as the first-ever Chair of Culinary Programs and Operations for Centennial College.
He also heads up a nutrition-based culinary program, which focuses on more than just making great tasting food. The program teaches the skill of cooking and the philosophy of clean eating. It's available as an online course, so James and his team can connect with anyone at anytime and anywhere in the world.
Listen in to learn more about this revolutionary program and how you can get involved.
**Editor's note: In the audio portion of this segment, the guest shares the website as cleaneating.ca. It should actually be cleaneating.com.*
Energy bars can be a great option for providing an easy pick-me-up. But, many of them are loaded with sugar and artificial ingredients.Energy bars can be a great option for providing an easy pick-me-up.
But, many of them are loaded with sugar and artificial ingredients.
What if you could make your own energy bars with little effort, little cost, and the reassurance of knowing exactly what's in them?
Camilla V. Saulsbury's new book, Power Hungry: The Ultimate Energy Bar Cookbook, has a simple premise: do-it-yourself power bar recipes that maximize taste and nutrition, minimize cost, and eliminate junky additives.
Jam-packed with the best good-for-you ingredients (think whole grains, fruits, nuts) and all-natural, high-quality proteins, these recipes cover protein bars, endurance training bars and gels, granola bars, raw bars, and more.
Salty-Sweet Trail Bars, Morning Maple Bars, Flax Your Muscles Bars, Quinoa Chia Apricot Bars, Black Bean Protein Brownies, Green Tea & Ginger Bars, Greek Yogurt Muesli Bars, 5-Minute Protein Truffles, Carrot Cake Action Bars, and Sticky Sesame Energy Bars with Raw Chocolate Drizzle are just a few of the yummy recipes the book includes.
Camilla joins host Lisa Davis to share some of her other recipes from the book, as well as just how easy it can be to make these bars in your own kitchen.
Whether you're suffering from something like celiac disease or just don't feel "well" when eating gluten grains, there are plenty of great options you can turn to instead.Whether you're suffering from something like celiac disease or just don't feel "well" when eating gluten grains, there are plenty of great options you can turn to instead.
Camilla V. Saulsbury is a freelance food writer, recipe developer and cooking instructor. Her culinary focus is translating food and flavor trends into fresh, innovative, and delicious recipes for the home kitchen. Camilla joins host Lisa Davis to share her favorite gluten-free grains, as well as some simple ways to prepare these grains.
Amaranth was a staple food of the pre-Columbian Aztecs in Mexico and Peru. A growing body of research indicates that amaranth can help fend off a variety of cancers. Amaranth should be considered a functional food in the prevention and treatment of cardiovascular disease.
Chia seeds were once a power food of the ancient Aztec civilization. Superior in protein quality to wheat, corn, rice, oats, barley, amaranth and soy, chia also offers a disease-fighting arsenal of antioxidants. When combined with liquid, chia seeds swell and form a gel that can be used as an egg substitute in baked goods.
Despite its name, buckwheat has no relation to wheat whatsoever. Rather, this naturally gluten-free grain is the seed of a plant related to rhubarb. The benefits of buckwheat also extend to its mineral and antioxidant composition. Recent findings suggest that buckwheat actually has a glucose-lowering effect.
Millet’s history as a cultivated crop dates back to 6000 BC in China, where it was once considered one of the five sacred crops and was, for thousands of years, the primary grain of northern China. High in fiber and protein, millet helps to keep the digestive tract operating smoothly and lowers the risk of diabetes and heart disease. Millet is one of the only grains that is alkalizing to the body.
Oats are one of the most nutritious, powerful foods you can eat. Oats lower cholesterol, boost immunity, accelerate wound healing and improve the functionality of antibiotics. What really sets oats apart is how they benefit digestion.
Quinoa is classified a super-food by nutritionists and a “super-crop” by the United Nations. The National Academy of Sciences calls quinoa “one of the best sources of protein in the vegetable kingdom.”
Rice is one of the most ancient cultivated foods. Beyond being naturally gluten-free, brown rice is rich in antioxidants and minerals such as selenium and manganese. Like many other whole grains, brown rice is high in fiber, which assists in weight loss and maintenance, digestive health and stabilization of the body’s blood sugar levels.
Sorghum, an ancient cereal grain that’s a staple crop in India and throughout Africa, has long been considered a safe grain alternative for people who cannot tolerate gluten. Sorghum promotes a healthy metabolism, thanks to its high magnesium and copper levels.
Teff, native to Ethiopia and smaller than any other grain, has origins that can be traced back between 4000 and 1000 BC. Teff is high in resistant starch, a type of dietary fiber that benefits blood sugar management, weight control and colon health.
It can be challenging to eat healthy on the road, but being prepared can make a huge difference.Summer is a popular time for family road trips and other travel.
It can be challenging to eat healthy on the road, but being prepared can make a huge difference.
Michelle Dudash, Chef and Clean Eating Expert, joins host Lisa Davis to share some of her favorite portable snacks and mini meals.
Wherever you end up, ask if there's a farmer's market nearby. These markets are becoming increasingly popular, and you can find fresh, local produce for little cost.
Aim to bring along summertime fruits and vegetables that have high water concentration to help prevent dehydration (which can negatively impact your digestion). Cherries, watermelon, nectarines, peaches, cucumbers, and cherry tomatoes are great options.
Protein snacks can help with satiety. Nuts, seeds, pistachios, pecans, and walnuts are easy to transport. Tuna and salmon pouches also provide much-needed potassium.
Dark chocolate can be just enough for your dessert... not only are you getting the benefit of antioxidants, but you'll save money because you won't be ordering that $10 piece of cake at the restaurant.
Oatmeal cups are perfect for breakfast. All you need is hot water. Add in nut or seed butter or dried fruit to give it a little extra flavor.
Is your thyroid broken?The thyroid is a small gland that is part of your endocrine system. It's responsible for making hormones that control your metabolism (how your body makes energy, burns fat).
When your thyroid is not making enough thyroid hormone, you may experience symptoms of sluggish metabolism. These include fatigue, weight gain (and can't lose weight), constipation, cold hands and feet, dry skin, nails and hair, muscle pain, and insomnia.
To treat these symptoms, you might be prescribed a thyroid hormone medication, which is the number-one most prescribed drug in the U.S.
Are there any dietary recommendations that can help with hypothyroidism or Hashimoto's disease?
Because Hashimoto's is an autoimmune disease, gluten can be an irritant (cause inflammation in the gut and thyroid gland). Iodine-rich foods such as seaweed can also inflame the thyroid gland and make the condition worse. Other food sensitivities include dairy, eggs, sugar, and processed carbs.
The most important factor to keep in mind is to make sure you work with a functional medicine practitioner who can find the causes of the autoimmunity.
Nikolas R. Hedberg, DC, joins host Lisa Davis to explain what hypothyroidism and Hashimoto's are, as well as the best way to approach thyroid disease.
If you're suffering from diabetes or pre-diabetes, it can feel depriving to not be able to indulge in some of your favorite comfort foods.If you're suffering from diabetes or pre-diabetes, it can feel depriving to not be able to indulge in some of your favorite comfort foods.
However, there are ways you can modify your diet and still eat things that give you fulfillment.
Laura Cipullo, RD, joins host Lisa Davis to share tips from her new book, The Diabetes Comfort Food Diet.
-
Mixed Meals make diabetes easy.
All meals should have a carbohydrate, protein and fat. This allows for a slower breakdown of the macro-nutrients and thus a slow and steady absorption of sugar our bloodstream. -
Fill with fiber but not too much.
Fiber known as insoluble fiber cannot be absorbed and therefore does not count towards the carb grams at that meal. If a meal has 50 grams of carb but has 10 grams of fiber, your body will likely only absorb 45 grams of carbohydrate. Too much fiber (especially fake fiber) can cause bloating, gas and belly discomfort. Think beans, sprouted grain bread and whole wheat pasta. -
Have a helping of MUFAs (monounsaturated fatty acids).
Choose fats that work with your body, such as omega-3s and MUFAs. Salmon, avocados and olive oil are good choices. -
Don’t despair, "All Foods Fit," even when you are diagnosed with diabetes.
Most important is when to eat and how many grams of carbs. Think salmon, with broccoli and a slice of pie. -
Stop depriving and start spreading the carbs.
You can even eat a grain with dinner and still have dessert. Curb carbs to either 45 grams/60 grams at the meal. For example, separate dinner and your evening snack to ensure your carbs are spread proportionately and to prevent a blood sugar spike. -
START Here.
Identify your level of readiness: Shock, Tip Toe, Achieve, Repeat or Time and move forward with the action plan created for you. Make this a lifestyle change by figuring out if you are even ready to make changes. If you are in the state of shock from getting diagnosed with Diabetes, there is no expectation that you are going to be losing weight in the next weeks. You need to get to Action before you make real behavior changes. -
Be wise about weight.
Weight loss can be healthy and long-lasting with diet and exercise changes. Research shows a 5-7% weight loss is reasonable and effective in preventing diabetes.
Why are mangoes such a super food?Mangoes are truly a super food.
Research has suggested that mangoes may have the following health benefits:
- Prevent Cancer
- Lower Cholesterol
- Clear the Skin
- Improve Eye Health
- Alkalize the Whole Body
- May Help with Diabetes
- Promote Healthy Sex
- Improve Digestion
- Help Fight Heat Stroke
- Boost the Immune System
Julie Johnston, defender on the Chicago Red Stars of the National Women's Soccer League and the United States women's national soccer team, joins host Lisa Davis to share some of her favorite ways to eat mangoes, as well as why she favors them in her training for the Olympics.
You can make a huge difference in your skin health by eating a clean food diet.You can make a huge difference in your skin health by eating a clean food diet.
Acne is triggered by hormones, but your diet and what you eat can influence those hormones.
Dairy and sugar are the biggest culprits for poor skin health.
Other food sensitivities, such as gluten, can also trigger inflammation and cause outbreaks. You may want to try an elimination diet in order to discover which foods are causing the issue. Use a naturopath or a nutritionist to help guide you through the stages of elimination.
Acne can also be tied to emotions, such as anger, sadness and depression.
Listen in as Makato Trotter, ND, shares the worst foods for acne and other skin issues, as well as which foods can make a positive impact on your skin.
Whatever your health goals might be, there are simple swaps you can make to turn your junk food to joy food.It’s tough sticking to a diet when you’re craving foods like BBQ ribs, creamy pasta, and chocolate milkshakes.
But, bestselling author and TODAY Show nutrition expert, Joy Bauer, is fresh from her kitchen with news: you can have your cheesecake and eat it too.
Whatever your health goals might be, there are simple swaps you can make to turn your junk food to joy food by using everyday ingredients that are simple, delicious and good for you.
Joy joins host Lisa Davis to share some of her favorite recipes and ingredient swap ideas from her newest book, From Junk Food to Joy Food: All the Foods You Love to Eat... Only Better.
Jonny Bowden's Truth About Fat Loss Summit features the advice from 38 leading health and wellness experts.Jonny Bowden, PhD, CNS, recently held his Truth About Fat Loss Summit, featuring the thoughts and advice from 38 leading health and wellness experts.
Bowden joins host Lisa Davis to share some of the top themes of the summit.
- Microbiome. The composition of gut bacteria (which you can influence by the foods you eat) affects so many factors related to weight gain/weight loss. Probiotics can help.
- Hormones and how they affect their metabolism.
- Stress can make a disease worse, cause the outbreak of a disease, result in weight gain. Stress also affects the brain.
- Adding more healthy fats to your diet can help address many of the metabolic issues you might be facing.
- Sugar, processed foods, and toxic fats are the root causes of disease.
Could going gluten-free do more harm than good?A gluten-free diet is one of the most recent diet trends to join the long list of promised ways to lose weight and get healthier.
But, according to Rory Jones, science writer and Adjunct Professor of Narrative Medicine at Barnard College of Columbia University, there are many misconceptions surrounding these diets.
For instance, people who go on a gluten-free diet without the help of a professional nutritionist can easily develop vitamin and mineral deficiencies. Treating these with supplements can cause even greater physical problems, as supplements are an unregulated business and pills may contain allergens (wheat, nuts), toxic substances, many times the amount of a substance, or even none of the listed ingredients.
Instead of realizing weight loss, a gluten-free diet can cause weight gain, as gluten-free food often contains much higher amounts of fat, sugar and additives to improve texture and taste.
If gluten is not actually causing your medical issues, without a proper diagnosis you will probably continue to get sicker on a gluten-free diet.
Going gluten-free diet leads to less microbiotic diversity, which has been implicated as a factor in a number of diseases.
Gluten-free foods often contain higher levels of heavy metals, such as arsenic and mercury. This holds real potential danger for children.
Finally, restrictive diets cause brain stress that can affect thought, mental performance and the responses of various organs, thereby impacting your long-term health and well-being.
Listen in as Jones discusses why going gluten-free may not be in your best interest.
Your diet is intimately connected to eye health and vision.In terms of overall health, vision might seem lower on the totem pole in regards to nutrition.
However, your diet is intimately connected to eye health and vision.
One specific condition that can be better addressed by incorporating dietary considerations is dry eyes.
Many eye care professionals only aim to treat the symptoms of dry eye. Dr. Scott Philippe prefers to dig deeper into the issue and treat the underlying cause, specifically with missing nutrients.
Listen in to learn what might be missing in your diet that's causing your dry eyes, as well as the specific foods and nutrients you should be eating for optimal eye health.
Want to look and feel your best? You may want to give clean eating a try.Want to look and feel your best?
You may want to give clean eating a try.
From healthy, glowing skin to more vibrant energy, eating clean, whole foods and eliminating the "junk" can do wonders for optimal overall health.
The changes won't happen overnight. It's important to take transitions like this in a step-by-step process; small adjustments you can make each day towards overall progress.
Listen in as beauty, health and fitness expert, Jane Wilkens Michael, joins Lisa to share some of her top tips for looking and feeling your best.
Jane is also the host of the Jane Wilkens Michael Show on iHeartRadio Talk and the author of Long Live You! Your Step-by-Step Plan to Look and Feel Better Than Before.
Smoothie bowls are the perfect way to add fresh fruits, superfoods, fiber and proteins to everyday fare.Smoothie bowls are the perfect way to add fresh fruits, superfoods, fiber and proteins to everyday fare. This is especially helpful if you have a picky eater in your household.
Adding a smoothie bowl to morning routines guarantees a great start to the day and for lunch too. Smoothie bowls are thicker than regular smoothies, actually thick enough to eat with a spoon.
Alison Lewis, author of 200 Best Smoothie Bowl Recipes joins host Lisa Davis to share what makes smoothie bowls so great, as well as a few ideas from her cookbook.
Breakfast Smoothie Bowls
Breakfast Harvest Bowl, Frosty French Toast, Breakfast Starter, Pear Pleaser, Sunrise Smoothie Bowl, Energy Buster, Peanut Butter Oat Bowl
Green Creations
Clean Green Bowl, Blueberry Flaxseed Bowl, Strawberry Avocado Bowl, Green Zinger, Citrus Kale Bowl, Parsley Pear Bowl, Spinach Almond Bowl
Kid-Friendly Smoothie Bowls
Almond Butter and Jelly Bowl, Berry Crunch, Nutella Banana Bowl, Peach Paradise, Mocha Smoothie Bowl, Grape Ape, Peanut Butter Cup
Anytime Smoothie Bowls
Pistachio Vanilla Bowl, Pick-Me-Up Bowl, Watermelon Strawberry Bowl, Dreamsicle, Chocolate Cherry Bowl, Pumpkin Pie Bowl, Afternoon Delight
Most people think of mason jars for preserving foods, but they are also ideal for making and taking portable meals.Most people think of mason jars for preserving foods, but they are also ideal for making and taking portable meals.
Tanya Linton, author of 150 Best Meals in a Jar: Salads, Soups, Rice Bowls and More, joins host Lisa Davis to share some interesting tips for making yummy meals in a jar.
- Meals in a mason jar are easy to portion control.
- Easy to make and easy to take recipes that can go from your refrigerator at home to the fridge at work.
- If you follow the simple steps of layering, the salads will stay fresh longer as the lettuces and vegetables won’t get soggy or wilt.
- You can prep many meals at once, so that you just grab and go during the week.
- Part of the fun of the recipes is layering the ingredients so they not only look beautiful, but taste delicious as well.
- The smaller jars used for desserts will also work well for entertaining.
Stress is one of the biggest toxins we're exposed to.There are currently more than 80,000 chemicals in our environment, which is significantly increasing the prevalence of chronic disease.
Most detox programs, from fasts, cleanses and supplements, to elimination diets, organic diets, and saunas, focus on ridding our bodies of the bad foods or chemicals that prevent us from achieving total health.
While some people respond well, others find the benefits are short lived and do not result in transformational change.
In fact, stress is one of the biggest toxins we're exposed to. What it does to your physiology and psychology can have a dramatic impact on overall health.
Dr. Deanna Minich is an internationally recognized, cutting-edge wellness and lifestyle medicine expert who has mastered the art of integrating ancient healing traditions with modern science. Her unique “whole self” approach to nutrition looks at physiology, psychology, eating, and living within what she calls the “7 Systems of Health.”
A five-time book author, and founder of Food & Spirit, she continues to do detox programs with individuals to help them achieve better health. Her new book is Whole Detox: A 21-Day Personalized Program to Break Through Barriers in Every Area of Your Life.
Listen in as Dr. Minich joins host Lisa Davis to explain these seven different systems, as well as how you can achieve "wholistic" health.
How can clean eating affect your career success and relationships?Leanne Jacobs is a Holistic Wealth Expert and entrepreneur who helps career-minded individuals integrate nutrition, wellness and fitness into their business plans.
She's also a mom of four, which means she's invested in her own health as well as the health of her family members.
Leanne's goal is for her family and her clients to eat clean and eat alive. She advises creating what she calls a "radiant life force fridge." Start by taking out foods that aren't aligned with optimal health. Replace them with things like fruits, veggies, nuts, seeds, hummus.
While this type of transition can seem overwhelming, Leanne suggests taking it in baby steps. It's not about doing a whole overhaul, but rather enjoying the journey to more radiance and energy.
A large part of that consists of placing value on yourself and creating a relationship with yourself... putting yourself as a priority.
Leanne joins host Lisa Davis to share how you can get started on your own wellness journey, tips for getting your kids to eat healthy, and a simple recipe for a daily green juice.
Eating vegetables and other plant-based foods doesn't have to be torture, nor a lot of work.When Talia Pollock was in college, she suffered from sluggishness, digestive issues, and often unexplainable viruses.
The cure came in the form of a plant-based diet.
Since then, Talia has worked to help others feel better and get their mojo back by turning to plants. Plus, she makes it fun, with guides like Party in Your Kitchen: The Ultimate Guide for Turning Your Kitchen into a Health Food Restaurant (No License Required) and Party Through the Holidays: Your Ho-Ho-How To Guide for Taking the Hell Outa the Healthy Holidays (No Matter How Much Your Aunt Guilts You to Eat ALL Her Pie).
Eating vegetables and other plant-based foods doesn't have to be torture, nor a lot of work.
Talia suggests to start stocking your home with the regular staples of nuts, seeds, beans, legumes, fruits, and vegetables. Use these same ingredients in different ways. For instance, you can blend bananas and make your own homemade ice cream or make tofu tacos with black beans, salsa and kale.
Talia joins host Lisa Davis to share some creative ways to get everyone in your family to eat more vegetables, as well as a few of the easiest vegetables and fruits to eat more of.
Making fresh juice a part of a well-balanced, plant-based diet is an important tool for achieving good health.Making fresh juice a part of a well-balanced, plant-based diet is an important tool for achieving good health.
Some of the benefits of juicing include:
- Calorie reduction without nutrient deprivation
- Promotion of healthy eating habits
- Delicious way to consume fresh produce
- Floods the body with micronutrients
From weight loss and more energy to just feeling better overall, juicing is an effective way to reach your wellness goals.
Listen in as Joe Cross, filmmaker, entrepreneur, author, and wellness advocate, joins host Lisa Davis to explain what makes juicing so special and all of juice's healthy benefits.
Divine Organics educates and informs consumers to optimize and simplify their lifestyles.The mission of Divine Organics is to provide the finest organic, chemical-free, sustainable farm-grown superfoods.
The company is passionate to provide foods in their purest state to help you maintain vibrant health and high energy. Ultimately, it is only "living energy" that can increase awareness and raise the overall consciousness, creating the possibility for more peace and harmony on Earth.
Founder of Divine Organics, David Kaplan, joins host Lisa Davis to share the history behind the company, its mission, and why eating this way is so essential for overall health.
Pollinators are critical to a healthy food system. Unfortunately, their numbers are rapidly declining.Pollinators are critical to a healthy food system.
Unfortunately, the numbers of honey bees, wild bees, birds, bats, and butterflies have all been declining in the past few years. More in more science is coming out linking this decline to pesticides.
According to Larissa Walker, Pollinator Program Director at the Center for Food Safety, one of the most dangerous chemical families to these pollinators are neonicotinoids, which are 10,000 times more toxic to bees than DDT.
How can we stop the use of these dangerous chemicals?
Walker says we definitely need a paradigm shift; we need to re-think the way we grow food and shift to more sustainable forms of agriculture.
Other countries are taking action. The European Union (EU) imposed a two-year moratorium on the most severe neonicotinoids. The Center for Food Safety is aiming to spur change in the United States.
Listen in as Walker joins Clean Food Network host, Lisa Davis, to share the importance of keeping our pollinators safe.
Did you know that certain cooking oils become toxic at higher heats?Did you know that certain cooking oils become toxic at higher heats?
A seemingly innocent extra virgin olive oil (EVOO) might do you more harm than good if you cook it too hot.
Once you pass a certain temperature, typically around 350 degrees Fahrenheit, chemical compounds in the oils break down and they become toxic. This is particularly true of oils like EVOO, coconut oil, sesame oil... delicate oils that have a lot of flavor.
However, there are oils that can withstand the high temperatures, such as avocado oil, almond oil, hazelnut oil, and macadamia nut oil. Each has a slightly different flavor, which can bring depth to your meals. The important thing to keep in mind is to use these oils in their natural, unrefined state.
Clarified butter is also a good option, as it can go up to 425 degrees without being compromised.
Steven Masley, MD, joins host Lisa Davis to explain which oils work at which temperatures, as well as why it's dangerous to heat oils to a state of toxicity.
According to Dr. Steven Masley, we can prevent 90 percent of heart disease with just diet and lifestyle changes.Heart disease is the number-one killer of both men and women, despite the advancements in medical science.
The paradigm has shifted on what actually causes heart disease; it's not the "saturated fats" of the past.
In fact, according to Dr. Steven Masley, we can prevent 90 percent of heart disease with just diet and lifestyle changes.
What are Dr. Masley's top nutrients for reducing the risk of heart disease?
Magnesium. Approximately 70-80 percent of Americans are deficient in this mineral. You should be getting at least 400 mg every day, through a combination of diet (leafy greens, seed, nuts, beans) and supplementation. Avoid magnesium oxide.
Vitamin D. Most Americans are deficient. Aim for 2000 IU every day.
Vitamin K. Kale and broccoli are terrific sources. Shoot for 500 mg (one cup per day).
Potassium. Beans, yogurt, and seafood/wild fish are good food sources.
Fiber. Try to get your fiber via vegetables, beans, fruits and nuts. You can also incorporate ground chia or flax seeds. And, if you can't get enough fiber through food sources, don't be afraid to enlist the help of a fiber supplement.
Dr. Masley joins host Lisa Davis to explain why these nutrients help stave off heart disease.
What is a smart fat and why do you need more of them in your diet?The old notion of good fats and bad fats needs an update.
Saturated fat, once looked upon as the main cause of heart disease and other chronic ailments, is no longer the bad guy. But, even saturated fat can be toxic if not raised, processed, or heated properly.
For example, the way an animal is raised can either contaminate the fat that comes from that animal source or ensure that it's healthy for consumption.
Grass-fed meat, butter, and airy are all great sources of animal-based fats.
Corn oil, safflower oil, and other vegetable oils are pro-inflammatory. Unfortunately, the average American consumes 16 times more harmful omega-6s than the healthy omega-3s.
Listen in as best-selling author and nationally known expert on weight loss, nutrition and health, Jonny Bowden, PhD, CNS, joins host Lisa Davis to share how to get more of the "smart" fats into your diet.
Fiber is key in feeding the healthy bacteria in your gut. The problem is that most people don't eat enough fiber.Your gut contains trillions of healthy bacteria. These friendly bacteria not only keep your digestion in check, but also promote overall wellness.
Fiber is key in feeding your healthy bacteria. The problem is that most people don't eat enough fiber.
Most individuals should be getting 35-40 grams of fiber per day.
How can you easily add five extra grams to your diet?
Registered Dietitian Liz Weiss has some simple ideas:
1/3 cup of black beans. Can be added to salads, soups, quesadillas, even brownies.
1/3 cup of almonds. Grind up to put on salads, use almond flour, incorporate into trail mix.
Broccoli. Steamed, sauteed with garlic.
Pears. Add to smoothies, smoothie bowls.
Avocados. Can be added to almost anything from avocado toast to brownies.
As long as you're getting plenty of nuts, seeds, beans, vegetables, and fruits every day, you can rest easy knowing you're doing your gut a favor.
And, as you shift your diet from all the pre-packaged, processed foods, your fiber intake naturally increases.
Liz joins host Lisa Davis to share why fiber is so important for both gut health and overall health, as well as simple ways you can get more fiber into your diet starting today.
By 12 months, infants and toddlers are consuming more than five teaspoons of added sugar and more than 1500 milligrams of sodium a day (which is the recommended limit for adults).New research reveals startling facts about what babies are eating during their most formative years. The study, which analyzed 11 years of food and beverage consumption data among babies 0-24 months in the U.S., shows that on any given day only 40 percent of babies are eating vegetables, and most get only about one-third the recommended amount of whole grains.
Furthermore, the analysis, taken from the National Health and Nutrition Examination Survey (NHANES), shows that as infants transition from baby food to whole food at around nine months, there is a significant increase in sweets, salty snacks and sugar-sweetened beverages. By 12 months, infants and toddlers are consuming more than five teaspoons of added sugar and more than 1500 milligrams of sodium a day (which is the recommended limit for adults).
Nicole Silber, RD, is a Pediatric Dietitian who aims to provide parents with resources and tips when it comes to healthy, clean eating for kids.
One very key element is to make things exciting. Add spices and incorporate foods with vibrant colors. Eating is a very sensory experience. Have babies close to the kitchen when you're cooking so they can take in the aroma.
Breastfeeding is also a great way to expand your baby's palate from a very young age. Breast milk contains more flavor and variety than formula, which might result in a child who is more open to diverse foods and flavors.
Juice and fruit can create an affinity to sweets. Instead, create smoothies with vegetables, chia seeds, coconut oil, and only half a cup of fruit maximum.
Silber joins host Lisa Davis to discuss the recent studies on early nutrition, as well as share tips on how you can incorporate healthy, nutritious food into your baby's diet.
According to Sophie Uliano, Certified Holistic Nutritionist, eating clean can actually be less expensive than eating conventional foods.One of the biggest drawbacks people find to clean eating is that it's too expensive and too time consuming. This is a huge deterrent for people to eat organic, healthy foods.
But, according to Sophie Uliano, Certified Holistic Nutritionist and New York Times bestselling author, eating clean can actually be less expensive than eating conventional foods.
The key is planning and preparation.
We all lead very busy lives. Sure, eating healthy can be spendy if you're running frantically into a health food store and buying the latest and greatest pre-packaged organic meal.
However, if you prepare for the week ahead, you can bring the cost down by five times.
Sophie suggests hitting the farmer's market on a weekend, at the end of the market. Farmers don't want to bring their produce back with them, so you can oftentimes find good bargains.
Once home, wash, chop and divide everything immediately and put into glass containers in the fridge. They need to be easy and ready for you to use.
Here's another trick Sophie offers: if you lessen the amount of meat you eat per week, that also helps to reduce cost. Instead of a meat-based meal seven days a week, try cutting that down to three or four days.
Listen in as Sophie joins host Lisa Davis to share her tips for cutting your clean eating costs.
Exocrine pancreatic insufficiency (EPI) is a condition that occurs when the pancreas fails to provide the necessary amount of digestive enzymes.Your pancreas produces enzymes to help with the digestion of food.
Exocrine pancreatic insufficiency (EPI) is a condition that occurs when the pancreas fails to provide the necessary amount of digestive enzymes. Due to a lack of these enzymes, people with EPI cannot properly digest the nutrients in food such as fats, proteins, and carbohydrates (maldigestion).
You might experience symptoms like bloating, gas, pain, indigestion, diarrhea, constipation. Because these symptoms are similar to IBS, your doctor might have a difficult time properly diagnosing your condition.
However, if you are properly diagnosed with EPI, there is a lot you can do to help manage the symptoms.
For instance, you can alter the way you eat and the types of foods you eat, such as eating more frequent meals with less volume. It's important not to over-stuff your system and to balance out protein, fat and carbohydrates.
Joy Bauer, RD, MS, joins host Lisa Davis to share more about EPI, including the guide she created to help people navigate the condition (Living with EPI: A Nutrition Guide).
Breakfast can be tricky, especially if you have a picky eater in your household.Breakfast can be tricky, especially if you have a picky eater in your household.
But, breakfast is essential for providing energy for your day. It's important to fuel your body and brain and to jump start your metabolism.
High protein breakfasts keep your fuller longer. Healthy fats and fiber are excellent contributions as well.
If you're just not a breakfast person, smoothies are a good option if you can't stomach "chewing" that early in the morning.
The key is to be including whole, clean foods in your breakfast choices.
Listen in as Erin Macdonald, RDN, joins host Lisa Davis to explain why breakfast really is the most important meal of the day, as well as some ideas from her new book, No Excuses! 50 Ways to ROCK Healthy Breakfast Recipes.
Here's a sneak peek... Much Ado about Muesli
Lasting weight loss has to incorporate ALL aspects of life.More and more experts are coming to realize this simple fact: diets don't work.
Lasting weight loss has to incorporate all aspects of life.
Erin Macdonald, RDN, believes there are four pillars to lasting weight loss; pillars that she and her partner (and cousin), Tiffani Bachus, RD, incorporate into their nine-week program... a whole-life guide to lasting weight loss.
- Nutrition: how to cook, healthy recipes, how to dine out.
- Exercise: the right kind of exercises that will promote weight loss and boost metabolism.
- Stress: how to manage stress and stress eating.
- Sleep: link between adequate sleep (quality and quantity) and a healthy weight.
Rapid weight loss causes your body to lose muscle as well as fat. You need to preserve your lean muscle mass in order to maintain weight loss.
Erin suggests using a food journal to help keep meals in check, whether it's the old fashioned pencil and paper or a smartphone app. Doing so provides both accountability and feedback. It allows you to make changes the rest of the day in case you're not on track.
The program also promotes a balanced clean eating plate with complex carbs, protein, and healthy fats. Strive for a balance at every single meal.
Listen in as Erin joins host Lisa Davis to explain more about the nine-week program, as well as the importance of clean eating for achieving healthy, long-lasting weight loss.
If you take the wrong approach to eating clean, you can easily spend your paycheck in one trip to the market.Clean eating can seem expensive.
Certainly, if you take the wrong approach, you can easily spend your paycheck in one trip to the market.
Those "designer" health foods you find in places like Whole Foods do tend to be more expensive. But, instead of spending your hard-earned dollars on kale chips, why not make your own? Getting back into the kitchen can save you a ton of money.
Michelle Dudash, Chef & Clean Eating Expert, says going with the seasons is key. Produce that is in season is way more economical because it's more abundant. The concept of supply and demand definitely applies.
Another tip is to cook in bulk. Make a big batch of a meal and freeze. Michelle loves to do a large batch of beans in her slow-cooker and freeze for the weeks ahead. Not only is this super-simple, but beans are chock full of nutrients.
Listen in as Michelle joins host Lisa Davis to share more tips for clean eating without breaking the bank, as well as how you can be a part of her Clean Eating Cooking School.
For more information, you can also text COOKINGSCHOOL to 44222.
Why is daily juicing more effective than a juice fast?You may have heard about extreme juice fasts or cleanses. Perhaps you've even tried one yourself.
While there is a place for juice fasting in your diet, a daily juice protocol allows you to maintain health improvements, such as weight loss, more energy, better sleep and anti-aging. This daily practice keeps you in alignment with nutritionally sound dietary choices.
If you do a fast, Julie and Steve Prussack, the "juice gurus," recommend doing a 1-3 day fast four times a year, with the changing of the seasons.
An easy way to start is to incorporate Steve and Julie's template recipe: cucumbers, leafy greens (i.e. kale, spinach), celery, lemon, and ginger.
Then, for added flavor, you can add things like apples, berries, limes, concord grapes, or even cilantro.
Listen in as Steve and Julie join host Lisa Davis to share more about the benefits of juicing, as well as tips for getting started.
Better nutrition is a vehicle for better health, but too much information can get overwhelming... what Ashley Koff, RD, calls "nutrition whiplash."When Registered Dietitian Ashley Koff asks people if they want better nutrition, she often gets a tepid response.
However, when she asks if they want better health, the crowd answers with a resounding "YES!"
Better nutrition is a vehicle for better health, but too much information can get overwhelming... what Koff calls "nutrition whiplash."
The important thing to keep in mind when it comes to improving your health via your nutritional choices is what exactly your body needs.
Koff breaks this concept down into four pillars of better nutrition:
1) Quality. Make sure you're eating foods, not chemistry products. An apple provides you with nutrition; an apple-flavored food does not.
2) Quantity. Your "gas tank" is only so big. If you put too much in your gas tank, things start to get messy.
3) Frequency. Think of your body like a race car. Your body needs energy about every three hours.
4) Nutrient balance. Make sure you're getting a balance of carbs, protein, healthy fats, and non-starchy veggies.
Koff joins host Lisa Davis to explain more about these four pillars, as well as why nutrition is the base of good health.
Juicing is all the rage, but how do you know if you're getting a good, quality juice?Juicing is all the rage, but how do you know if you're getting a good, quality juice?
The best way is to make it yourself.
In fact, Steve and Julie Prussack, authors of Juice Guru: Transform Your Life by Adding One Juice a Day, believe it's important to incorporate one juice every single day.
Juicing can be very simple, especially when you begin with Steve and Julie's "template" recipe of cucumber, celery, leafy greens (such as kale or spinach), lemon and ginger.
Why should you choose juicing over blending your greens into a smoothie? According to Steve, you get more concentration of nutrients when you juice.
Steve and Julie advise drinking your juice on an empty stomach, first thing in the morning, to reap the most benefits.
The juice gurus also point out that the one juice a day protocol is an addition to your daily regimen, not a replacement.
What kind of juicer should you look for? Steve and Julie recommend a vertical slow juicer; not only is it a great juicer, but it also saves on counter space... which is important for creating this daily habit.
Listen in as Steve and Julie join host Lisa Davis to share more about the book, as well as tips for getting started with a juicing regimen.
Why does so much money and effort go into the denial of GMO labeling?A genetically modified organism (GMO) is a plant or animal whose DNA has been rearranged or altered in some way that is in opposition to its natural, organic state.
According to Megan Westgate, Executive Director of the Non-GMO Project, there are not sufficient reviews or studies to support the safety of GMOs. The FDA actually doesn't do any independent research before approving a GMO food, and there is no post-market monitoring. This makes it extremely difficult to know the impact of these foods.
There is, however, peer-reviewed research showing toxic and allergenic effects on animals who are fed GMOs. This may carry over to humans, but there is currently no long-term human trials which can definitively prove the potential danger to the human population.
The bottom line is that there is a lot unknown.
One thing cannot be denied... in 64 countries around the world, GMOs are labeled. Many countries go as far as to ban GMOs. Almost half the world's GMOs are grown in the U.S.
While the pro-marketing materials tend to spin GMO technology as a way to solve world hunger or provide other environmental benefits, more than 80 percent of GMOs grown worldwide are designed to do one thing: survive chemical pesticides/herbicides. These herbicides contain glyphosate, which is a carcinogen.
If the continuation of GMO technology is inevitable, the goal then becomes to require labeling.
Westgate says the challenge is that bio-tech companies really don't want you to know. An incredible amount of money has been invested to block mandatory labeling at the state level.
Some states have worked to require labeling via legislative measures. Vermont's congressional initiative is scheduled to go into effect this July.
However, now the bio-tech companies are working to take away state's rights to do this.
Listen in as Westgate joins host Lisa Davis to explain more about GMOs, what the Non-GMO Project does, and how you can be savvy about choosing non-GMO products.
The old wives tale of eating carrots to improve your eye health is just that, a tale. What foods should you be eating?The old wives tale of eating carrots to improve your eye health is just that, a tale.
Even a poor diet provides an ample amount of beta carotene to contribute to eye health.
So, what should you be eating to preserve your eye health now and into the future?
According to Dr. David Kading, there are two factors when it comes to nutrition and eye health. First, you want to eat foods that will benefit your retinal health through the preservation of the macula. You also want to eat foods that will maintain quality moisture and prevent dryness.
Two types of foods that Dr. Kading recommends are good quality fish, which contains omega-3s (or pure omega-3 supplements) and red, orange and yellow vegetables, which provide provide zeaxanthin and lutein and protect your macula.
Why is this important?
Macular degeneration causes you to lose your central vision. The "garbage disposal" of the eyes isn't as effective at getting rid of old cells. Much like any other disease, macular degeneration isn't a result of you doing something wrong one time, but rather an accumulation of factors (including blue light exposure).
In order to avoid macular degeneration, you need to support the protective layers of the eye, the macular pigment. Zeaxanthin and lutein are superb components for helping to boost the macular pigment.
Listen in as Dr. Kading joins host Lisa Davis to explain more about which nutrients are best for preserving eye health.
Learn why some experts call nitric oxide the “Miracle Molecule.”Doctors Louis J. Ignarro, Ferid Murad, and Robert F. Furchgott won the Nobel Prize in Physiology or Medicine in 1998 for their discovery of the function of nitric oxide in the body. What they found, basically, is that nitric oxide signals the cells in your body to do their job.
Prior to this discovery, we didn’t even know that we had nitric oxide in our bodies.
Let that sink in for a moment. Until about 20 years ago, there was a crucial function of the body that we didn’t even know existed.
In his own words, Dr. Ignarro said, “Nitric oxide relaxes and enlarges the blood vessels, prevents blood clots that trigger strokes and heart attacks, and regulates blood pressure and the accumulation of plaque in the blood vessels.”
Essentially what he's saying is that nitric oxide may save your life. That's why some experts even call nitric oxide the “Miracle Molecule.”
What exactly can nitric oxide do?
Relax and Dilate Your Blood Vessels: Nitric Oxide relaxes your blood vessels, dilating them and making them more flexible. This lowers your blood pressure naturally without thinning your blood so you feel better and can enjoy life.
Optimized Blood Flow: Nitric Oxide helps support a healthy cardiovascular system, getting oxygen rich blood to your cells. Recent studies have found that this can also help with Neuropathy (loss of feeling in your fingers and toes) as well as dizziness.
Better Dental Health: Dentists have long known there was a connection between your gums and your heart. People who have suffered from Periodontal Disease have seen amazing improvements in gum depth in just a matter of weeks by taking a Nitric Oxide supplement.
Prevent or Reverse Heart Attack and Stroke: This is the big one, the Holy Grail of Nitric Oxide research. Dr. Louis J. Ignarro and his fellow scientists were awarded the Nobel Prize for Medicine in 1998 for their discovery of the role Nitric Oxide plays in our bodies. Dr. Ignarro then went on to write a book titled NO More Heart Disease: How Nitric Oxide Can Prevent -- Even Reverse -- Heart Disease and Strokes.
Listen in as John Hewlett, Creator of Cardio Miracle, joins host Lisa Davis to share more about the health benefits of nitric oxide.
Just as antibiotic overuse has become a problem in the human population, antibiotics and other drugs are also overused in animal agriculture in the U.S.Just as antibiotic overuse has become a problem in the human population, antibiotics and other drugs are also overused in animal agriculture in the U.S.
There is a time and place for antibiotic use, such as if a animal becomes ill and needs to be treated.
However, for decades now, antibiotics have been approved and used in animals for other purposes, such as "production purposes." These drugs promote growth, improve feed efficiency (animal gains more weight by eating less food), and prevent illness in animals confined in small, tight spaces.
This has resulted in rising antibiotic resistance, which is a concern in both animals and humans, especially kids, the elderly, and those individuals who are immune-compromised.
Fortunately, organizations like the Center for Food Safety (CFS) is raising awareness about the dangers of overuse.
The CFS does not aim to eradicate antibiotic use completely; you'd still want farmers to be able to use antibiotics to treat illness in animals. Again, the problem arises when these drugs are overused and for the wrong purposes.
Listen in as Cameron Harsh, Senior Manager for Organic and Animal Policy at CFS, joins host Lisa Davis to provide information on why antibiotic use is so detrimental to both human and animal health.
The Center for Food Safety (CFS) is a national non-profit public interest and environmental advocacy organization working to protect human health.Factory farming and conventional food production has become extremely industrial. It's not uncommon for these farms to confine animals indoors for days at a time.
The Center for Food Safety (CFS) is a national non-profit public interest and environmental advocacy organization working to protect human health and the environment by curbing the use of harmful food production technologies and by promoting organic and other forms of sustainable agriculture.
The CFS is also heavily involved in litigation against government organizations such as the FDA. The FDA currently allows for the details surrounding research, safety and efficacy of animal drugs to come from the manufacturer itself, rather than an independent research group. An example of the battle against this trend is the CFS's long-fought success in getting the FDA to withdraw the approval of arsenic-based feed additives, allowed in chickens, turkeys and pigs.
Listen in as Cameron Harsh, Senior Manager for Organic and Animal Policy at CFS, joins host Lisa Davis to explain the crucial work of the organization, as well as the positive strives it is making in ensuring food safety.
You no longer have to feel guilty about eating healthy fats and sumptuous dishes.From the perspective of a chef, being able to use good quality fat is the key to savory, fulfilling dishes.
But, you no longer have to feel guilty about eating healthy fats and sumptuous dishes.
Science has proven that healthy fat satiates your body (and your brain) in a way that actually helps you beat cravings and lose weight.
It's the concept behind Dr. David Ludwig and Chef Dawn Ludwig's new book, Always Hungry? Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently.
The book contains recipes, created by Dawn, that bring in a wide variety of tastes and flavors, all of which can be tweaked and modified to fit your palate or accommodate allergies.
Dawn's goal was to allow for restaurant quality foods to be introduced to the home kitchen, but also ensure that the recipes were easy enough for anyone to prepare.
Listen in as Dawn joins host Lisa Davis to share some of her favorite dishes from the book, as well as why it's OK to eat fat.
Removing toxins from your diet is beneficial for battling cancer risk, as well as for preventing a number of other chronic conditions.In our society, countless toxins exist for the purpose of growing food and keeping food fresh.
Removing those toxins from your diet is beneficial for battling cancer risk, as well as preventing a number of other chronic conditions.
According to Dr. Matthew McCurdy, board-certified radiation oncologist, eating a plant-based, whole food diet should provide you with almost all of the vitamins and minerals your body needs to fight off disease.
In fact, he advises that people stay away from taking too many isolated compounds, as in some cases, doing so may allow for more harm than good. Two supplements that Dr. McCurdy does suggest are turmeric and fish oil.
Something that Dr. McCurdy sees in his practice is that if a patient has been diagnosed with cancer or another life-threatening disease, it's easier to suggest dietary changes for both patient and family members/caregivers. However, he'd like to get to a point where everyone, whether faced with disease or not, makes these necessary changes for overall health and wellness.
Dr. McCurdy joins host Lisa Davis to share why eating a clean, plant-based, whole foods diet is key in preventing cancer and other dangerous chronic diseases.
The raw food diet is something that has gained momentum over the past few years. But, do you really need to go all raw?The raw food diet is something that has gained momentum over the past few years.
But, do you really need to go all raw?
Vivienne Vella, Founder of Soupure, believes that we should be eating a variety of foods in a variety of forms, including raw and cooked. It's best to have a balance of both raw and cooked foods.
Some foods are healthier for you raw, such as broccoli. On the other hand, cooking veggies such as spinach, kale, tomatoes, carrots, and mushrooms, allows them to become more digestible.
Keep in mind, by "cook," Vivienne means gently cooking or steaming, not frying.
She also believes we need to stop beating ourselves up for not sticking to one extreme or the other when it comes to nutrition. Healthy, clean eating should be embraced as a holistic approach.
Listen in as Vivienne joins host Lisa Davis to explain the healthy balance that can be achieved by eating both raw and cooked foods, as well as some ideas for soups and other dishes.
If one of your family members is a non-meat eater and the rest are fine with steak, chicken and the like, how can you incorporate meal options that will satisfy both?If one of your family members is a non-meat eater and the rest are fine with steak, chicken and the like, how can you incorporate meal options that will satisfy both?
Liz Weiss, RD, has some great suggestions.
Make Soup: Soups like bean and veggie-filled minestrone are hearty, so the meat lovers at your table will feel full and satisfied after a steamy bowlful.
Offer Meat-free Burgers: Frozen veggie burgers are a hearty alternative to beef or turkey burgers. Topped with lettuce, tomato, avocado, cheese, and ketchup and served on a whole grain bun, they’re an ideal stand in. Grilled Portobello mushrooms, which tend to have a "meaty" texture and flavor, are another mouthwatering swap.
Make Steak… with Cauliflower: This is one of Liz's favorite veggie “hacks." If you slice a head of cauliflower into “steaks” and then bake them, you’ll end up with hearty veggie steaks that mimic the mouthfeel of an actual steak. Okay, maybe that's a bit of an exaggeration, but the texture is comparable and oh-so satisfying.
Use Meat-free Grounds: Faux ground beef “crumbles” can be found in the produce section of most grocery stores. Hearty and substantial, they look like ground beef and taste like it too. Use them instead of beef or turkey in tacos, sloppy Joe’s, and lasagna.
Make-Your-Own Pizza or Taco Night: Pizza and tacos are easy to adapt to individual taste and diet preferences. For pizza, set out a bunch of toppings (broccoli, mushrooms, sautéed bell peppers, shredded mozzarella cheese, cottage cheese, fresh herbs, and lean chicken or sausage) and let everyone create their own pie… some with meat and some without. Do the same for tacos with beans, shredded cheese, corn kernels, diced avocado, salsa, and sautéed ground beef or turkey.
Listen in as Liz joins host Lisa Davis to share information on these tips and more.
You can also check out Liz's blog with more links and recipe ideas: "5 Ways to Feed Your Family When One Child is a Vegetarian."
According to recent reports, from farm to table, 40 percent of food goes to waste.According to recent reports, from farm to table, 40 percent of food goes to waste.
Not only is this a waste of money, it's also incredibly taxing on the environment.
Fortunately, there's a concerted movement to reverse that trend.
Liz Weiss, RD, shares with host Lisa Davis five fresh ways to reduce food waste:
1) Shop your pantry for your dinner: What ingredients do you have in your fridge, freezer, and pantry? Use up what's on hand before you go shopping for new ingredients. One recent example of a pantry meal that Liz created was a lentil soup made with leftover cooked lentils (from her freezer), organic vegetable broth, a diced onion and a few diced carrots, a few handfuls of spinach that would have gone bad had she not used it that day, organic tomato sauce, and shredded Parmesan cheese on top.
2) Cook mindfully by re-purposing leftovers in creative ways: Let's say you roast up a chicken for dinner and you have leftovers. Either freeze your leftover chicken right away (be sure to label and date) or create a delicious chicken salad the next day by dicing the chicken and mixing with plain Greek yogurt, chopped nuts, fresh herbs like tarragon, and chopped organic celery or apple. As for that leftover tarragon, if you don't use it up, freeze it for later use.
3) Resist impulse buying at the supermarket by going to the market prepared with a plan: The more organized you are the more money you'll save. Impulse buying can result in purchasing beautiful organic produce that you don't use up or buying ingredients you already have. Plan your meals out for the week and then write a detailed grocery list.
4) Eat ugly fruits and veggies: Ugly produce gets tossed by farmers and food retailers, but if you buy it without complaint, they'll stock it. Organic apples, for example, don't look shiny because they are not waxed. The more consumers seek out less than "perfect" looking produce, the more retailers will end up buying from hard working farmers.
5) Play seek vs. hide with your food: Your fridge and freezer tend to hide food. Take stock of what's on hand each week and rotate older food to the front of your fridge so you use it up before it goes bad.
What if we could eradicate strokes, heart disease, cancer, and type-2 diabetes, all by changing our diets?What if we could eradicate strokes, heart disease, cancer, and type-2 diabetes, all by changing our diets?
According to Dr. Joel Fuhrman, author of The End of Heart Disease: The Eat to Live Plan to Prevent and Reverse Heart Disease, that IS possible.
Dr. Fuhrman has always been a big proponent of lowering blood pressure with food, not drugs. Based on research, it's been suggested that medications only protect you in the 15-20 percent range. Alternately, dietary changes can raise that to more than 99 percent protected.
While it's a rather bold approach, a large segment of the general population, as well as the medical community, is moving towards this way of thinking.
Listen in as Dr. Fuhrman joins host Lisa Davis to share more about how this approach works and why he thinks it could be the solution to ending heart disease and other chronic diseases.
If you want to get started on the path to clean eating, what are some tips?At the age of 18, Tiffany McCauley went to Germany and lived with a family who ate natural foods, grown and made from scratch. They didn't call it "clean eating;" it was just the way they ate.
Since then, Tiffany has learned a great deal about what "eating clean" really means.
If you want to get started on the path to clean eating, what are some tips?
First, recognize that no one will ever eat perfectly all of the time. Be patient with yourself.
Also, don't feel like you have to make a 180-degree shift immediately. Take it in steps. For instance, when you run out of white rice or regular pasta, the next time you go to the grocery store, buy the brown rice and whole grain pasta.
You certainly don't want to make this feel like you're on a "diet." It should be a new way of eating.
Listen in as Tiffany joins host, Lisa Davis, to share some tips and tricks for eating clean, including her favorite go-to foods.
While the concept of clean eating may seem simple, the practice could get overwhelming.The phrase "eat to live, not live to eat," is a great motto for the clean eating way of life.
While the concept may seem simple, the practice could be overwhelming.
Dr. Blythe Metz has found there are really just five basics to clean eating, which makes the practice a lot less daunting:
- Eat non-GMO foods.
- Eat organic (foods free of herbicides, insecticides, pesticides, fungicides).
- Eat foods that don't come in packaging.
- Read ingredients on everything that you buy.
- Really look at the food you're going to eat. Does it look vibrant and healthy? Does it serve your body? There is no relationship that's more intimate than the one you have with food.
Listen in as Dr. Metz joins host Lisa Davis to share more about the five basics of clean eating and how you can incorporate them into your daily life.
The advancement of GMO technology has resulted in various negative health effects.GMOs (genetically modified organisms) are living organisms whose genetic material has been artificially manipulated in a laboratory through genetic engineering. Once developed, the science moved forward in order to proliferate growth in plants and animals.
Unfortunately, this has resulted in numerous negative effects, including health problems.
Andrea Donsky, RHN, knows all too well the health concerns that can arise from eating GMOs.
Andrea had been suffering from intense stomach issues, but she could not figure out the cause. Even her doctors came to the conclusion that it was "all in her head."
Not one to give up that easily, Andrea started researching different foods and how what she was eating was affecting her body in negative ways.
Besides the gastrointestinal issues (gas, bloating, pain), Andrea often also suffered with a foggy brain and memory issues, as well as fatigue and pain.
If you're having unexplained symptoms, it's important to listen to your body; if it doesn't feel right after eating something, food is probably the culprit.
Listen in as Andrea joins host, Lisa Davis, to share her journey to going GMO-free and why it's so important for optimal health.
A clean eating lifestyle can truly be a way to get to the root cause of the imbalances in your body.After visiting countless doctors and the Mayo Clinic with no results, Amie Valpone was able to heal herself from a decade of chronic pain and multiple ailments by turning to clean eating.
A clean eating lifestyle can truly be a way to get to the root cause of the imbalances in your body.
One of the easiest ways to get into clean eating practice is to eat what Amie calls "one-ingredient" foods. These are foods that are in their natural, non-GMO state, such as fruits, vegetables, greens, avocado, quinoa and other non-GMO grains, and nuts.
Also, stay away from refined sugars and salts, which are inflammatory, and turn to foods that are anti-inflammatory.
And, don't forget the good fats, such as EVOO, avocado oil, and coconut oil. Your brain and body need fat to function properly.
Amie joins host, Lisa Davis, to share her revelation into clean eating and how it can heal what ails you.