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20 Foods, 20 Days, Total Transformation

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NYT best-selling author, his latest: The Clean 20: 20 Foods, 20 Days, Total Transformation (St. Martin’s Press, 2018)

Served two terms on the President’s Council on Fitness, Sports and Nutrition

Creator of two national health initiatives: the 50 Million Pound Challenge and the Makeover Mile

Graduate: Harvard, Columbia, and University of Chicago’s Pritzker School of Medicine

Avid fitness enthusiast and sportsman

Former co-host of Emmy-winning “The Doctors” TV show, a medical contributor to “The Rachael Ray Show” and host of the nationally syndicated radio show “HealthWatch”

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Processed foods are everywhere and eating foods with synthetic ingredients only disrupts how our bodies function. Dr. Ian Smith believes that clean-eating makes all the difference in how our bodies work and that everybody, regardless of how much money they make, should have access to healthy foods. One of his friends shared that even though she was working out and experimenting with different foods, she remained tired and sluggish. He explains, “On the outside she was pretty, not overweight at all, and seemed to be so much in her groove. But on the inside, there was conflict and doubt and a real struggle that was not allowing her to feel her best…”  After hearing this same complaint again and again, he decided to take action. He admits, “While food can’t solve all of our problems, it can solve a lot of them… The right foods really do have medicinal properties.” After doing research he wrote, The Clean 20, featuring 20 healthy foods packed with phytonutrients, vitamins, and minerals. He explains, “Free of chemicals, artificial ingredients, and other potentially toxic additives, clean food represents the best there is to nourish and fuel our bodies.” These basic foods include: avocados, berries, cheese, chicken, chickpeas, eggs, kale, lemons, lentils, nuts, oatmeal, seafood, squash, sweet potatoes, tomatoes, turkey, quinoa, 100% whole-grain bread or whole-wheat bread, whole-wheat pasta, and yogurt.

The purpose of this book is to help people steer clear of processed foods and teach them how to decipher the good from the bad. Reading food labels is important. “Food preservatives are natural or man-made chemicals that are added to stop them from spoiling.” Salt is a good example of that. But while some are necessary, many are not. Limiting those food additives are important to your health. For example, understanding the difference between natural sugar versus added sugar in foods is vital. Dr. Ian explains, “Over the course of a 15 year-study, researchers found that participants who took in 25% or more of their daily calories as sugar were more than twice as likely to die from heart disease compared to those who included less than 10% added sugar in their diets.” This is staggering news in light of research revealing that one in ten people are consuming too much sugar.

Regardless of weight or age, Dr. Ian says that, “Clean eating can benefit all of us and at the same time not be overly expensive, overly restrictive, or inaccessible. Remember that some of a good thing is still better than none of a good thing.” He made The Clean 20 as simple as possible by giving us specific foods to eat and also supplying meal plans, partnered with daily exercise routines. In addition, he spells out what is NOT permitted on the plan, like: soda, artificial sweeteners, MSG, added sugars, alcohol, white flour, or frying foods.

Dr. Ian will share simple recipes from The Clean 20 program, like:

  • Breakfast—2 Scrambled eggs with 1/3 cup diced veggies, side of whole wheat toast (buttered)
  • Lunch— Grilled chicken sandwich on whole grain bread with lettuce, tomato and Clean Mayo (p. 233)
  • Dinner— 1 cup whole wheat spaghetti with 1/2 cup squash or zucchini slices, 1/2 cup marinara sauce, and 3 oz diced chicken

In addition, he will talk about the health benefits of each food and how exercise doesn’t have to be complicated but how moving your body for a few minutes daily makes a big difference.

Guest Name / Person Interviewed or Featured in Article or Video: 
Dr. Ian Smith
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