CLEAN Food Network

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.

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.

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.

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).

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.

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.

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.

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

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.