A Beginner’s Guide to Freezing Food (And Saving Money!)

A Beginner’s Guide to Freezing Food (And Saving Money!)

Preparing double —or more— of a recipe and freezing the extra is an easy way to save money, time, and still have a delicious Fat Flush-friendly meal ready whenever you need it!

Here are some tips to help you freeze foods properly from start to finish:

1. Select foods that are freeze-friendly.

This tip takes some trial and error, but try to choose hearty recipes to freeze. All-inclusive meals such as soups, chili, casseroles work well. You can also cook and freeze meats like chicken and beef.

2. Cool the food before freezing.

This may sound redundant, but bare with me. Putting foods in the freezer that are still warm can alter the temperature of the freezer and impact other food you have stored there. (It may even alter the texture and flavor.) The best thing to do is place the food in a shallow container in the fridge until it’s thoroughly cooled.

For soups and stews with some fat content, skim the fat from the top between cooling and freezing. Besides cutting the ‘fat’ content— literally— this detail lengthens the time the dish can spend in the freezer as fat spoils over time, even in the freezer!

3. Efficient storage is key.

Freezer bags work perfectly as long as you remove the air from the bags before sealing. The bags allow the food to lay flat, saving you space but also exposing it to the cold air for a thorough, even freeze. Storing the food in single portions will also help keep the temperature down—the cold air can circulate freely— but it will also save you time later when you can simply thaw as many portions as you need (single helpings, 2, 3, etc).

4. Freeze it fast!

Don’t let the dish sit around the fridge for a few days before you freeze it. The fresher it is when it’s frozen, the better the quality when it’s thawed. Most dishes will keep in the freezer for 2-3 months.

Stretching: 5 Myths and Truths

Stretching: 5 Myths and Truths

Stretching is important to keep the body limber, relaxes the body and mind, keeps circulation going, and also helps release toxins. But with all the benefits, is there a “right” time and “right” way to stretch? Here are some popular myths and the truth behind them…

1. Myth: Stretching one particular muscle (or group of muscles) will only relieve that area, hence the reason for LOTS of different stretch moves.
Every muscle in your body is connected— have you ever heard to relieve a headache, put pressure on the fleshy part of your hand at the base of your thumb? It works! But back to stretches…stretching one area will be beneficial to multiple different areas because things in our bodies are so interconnected. Don’t have a lot of time for stretching? Pick a few different moves and rotate through them regularly.

2. Myth: Stretching a few times a week is more than enough.
Consistent stretching is important to maintain the benefits. Think of your body like a rubberband— stretch it out every now and then, it will tighten right back up. Stretch it regularly and, over time, it will sustain the loose flexibility.

3. Myth: Stretching after a workout isn’t important, as long as you stretched beforehand.
Actually, the post-workout stretch is just as important as your pre-workout stretching. It’s a soothing way to cool-down your muscles thoroughly.

4. Myth: Stretching isn’t important if you’re already flexible.
False. Stretching and warming up muscles are important for anyone with blood flow. (So…everyone.) Like we talked about earlier, stretching increases blood flow and helps the body release toxins. If basic stretches are too easy, push on to some more advanced moves.

5. Stretching (or not) has no effect on performance.
Flexible muscles improve your body’s range of motion, which means you can DO more stuff. Have you ever simply reached for something and felt a painful strain in a muscle? You were reaching beyond your ‘range of motion’.

The key is to start slowly, easing into the movement or position. Although you should feel some strain when you stretch, your muscles should still be comfortable and not in any sharp pain. Try not to bounce in the position or move too quickly— this gives your muscles no time to ‘stretch’, but instead forces them into the ‘finished position’, which defeats the purpose.

How to Make the Perfect Smoothie

How to Make the Perfect Smoothie

Smoothies are a convenient, delicious, one-stop-shop for a daily helping of essential vitamins and nutrients. (Not to mention all the time and money you save!) But it’s kinda like making a sandwich— there’s a strategy to making the perfect smoothie! Here are some of our most important tips:

1. Order counts!

First measure your water, then add the ice, protein powder and fruit. Blend those until smooth, then add any extras— ie mint, cinnamon, chia seeds, etc. This is to make sure the base ingredients are full incorporated and will give you a smoother texture.

2. Use the hatch!

Most blenders come with a nifty little hatch built into the lid— this is the removable piece in the center of the lid. It’s designed so you can add things while the blender is on, without making a mess. If you’re adding flaxseed oil, this is the spot! After the base ingredients and extras are pretty well incorporated, lift the hatch and stream the oil into the smoothie while the blender is still running. This will fully incorporate the oil into the smoothie which makes it nearly undetectable, and will also give your smoothie a thicker, more rich texture.

3. Fruit: Fresh or Frozen?

This is definitely your call! Most Fat Flush veterans like to use frozen fruit because you can buy it in bulk and have it on-hand and ready no matter the season. Frozen fruit can also make ice unnecessary because the fruit pieces are like little ice cubes themselves.

4. Save some for later!

Some people like to use smoothies as a time-saver— and we agree. They’re mighty convenient! If you know you won’t have a chance to cook later, or can’t make another smoothie, it is possible to make 2 smoothies in a batch, freezing one for later. Depending on the efficiency of your freezer, it can come out later as more of an ice cream treat than a protein smoothie! Jackpot! If it’s too frozen when you take it out, just let it sit at room temperature for a few minutes until it’s thawed to just the right texture. (You may want to stir it again just to be sure it’s all mixed up.)

These tips are based purely on our experiences and feedback from other Fat Flush smoothie-makers. If something doesn’t work for you, feel free to experiment and find the way to make your perfect smoothie!

10 Health Benefits of Cinnamon

10 Health Benefits of Cinnamon

More than just a flavor boost that warms your taste buds, this spice carries multiple health benefits! Here are some of our favorites:

1. Just 1/2 teaspoon of cinnamon a day can lower your LDL (“bad”) cholesterol.

2. It helps keep blood sugar levels in check and increases the amount of insulin your body produces.

3. The spice has antifungal properties, helping your body fight off candida overgrowth.

4. Cinnamon keeps blood platelets from clotting.

5. Honey and cinnamon have been known to relieve arthritis pain.

6. It’s an effective natural remedy for headaches and migraines.

7. Contains antibacterial properties that prevent food spoilage.

8. Offers fiber, calcium, iron, and manganese.

9. Studies show it may reduce proliferation of cancer cells, encouraging hope for prevention and healing.

10. A natural chemical called cinnamaldehyde has shown to improve balance of the progesterone and testosterone hormones.

Top 10 Green Fat Flushing Veggies

Top 10 Green Fat Flushing Veggies

1. Asparagus

High in potassium, low in sodium, and containing an amino acid called asparagine, asparagus is a veggie that helps fight water retention. The same trio also helps prevent fatigue by neutralizing ammonia, a substance that builds up in our bodies during the digestive process. Asparagus also contains a special carbohydrate called inulin that isn’t digested, but helps feed the good bacteria in the large intestine. This green veggie is also high in vitamins A and C, potassium, phosphorus, and iron. It’s a good source of fiber, zinc and folic acid, which has been shown to reduce the risk of heart disease.

2. Broccoli

A relative of cauliflower, these green florets are spot on as a source of iron, vitamins A and C, potassium, fiber, folic acid, and calcium. Broccoli also is known for it’s content of pectin fiber which binds to bile acids and keeps cholesterol from being released into the bloodstream. It’s chromium content helps maintain stable blood-sugar levels, which has been found effective in preventing type-2 diabetes.

3. Cabbage

One of the world’s oldest vegetables, cabbage is a powerhouse for cancer-fighting nutrients such as vitamin C, fiber, and the two phytochemicals sulforaphane and indoles. These two compounds help detoxify the body, ridding it of cancer-producing substances, including excess estrogen. A number of studies hvae shown that women who eat cabbage regularly reduce their risk of breast cancer by 45 percent. Cabbage also has powerful antibacterial properties as well. It has a high amount of glutamine, an amino acid that nourishes cells that line the stomach and small intestine.

4. Cucumber

Mostly water, cucumbers help hydrate your body and reduce excess water weight. They are also high in fiber, silica, potassium and magnesium. Cucumbers are also packed with vitamin C which can help calm irritated skin and reduce swelling. Silica is a key component of healthy connective tissue, so cucumbers help build strong muscles, tendons, and bones.

5. Kale

One of the top vegetable sources for vitamin A, kale also provides more nutritional value for fewer calories than almost any other food. 1 cup of kale contains an abundance of manganese, a trace mineral that helps produce energy from protein and carbohydrates. It’s also a top source of calcium, lutein (eye protection), iron, plus vitamins A and C. The high fiber content helps reduce cholesterol and keep blood-sugar levels under control.

6. Watercress

A member of the lettuce family, these leaves have a an anticancer compound known as phenylethyl isothiocyanate, or PEITC. Watercress also offers generous amounts of vitamins A and C, calcium, folic acid, potassium, and iron. It boosts kidney efficiency and is a natural diuretic, reducing water retention and bloating.

7. Zucchini

A relative of the melon and the cucumber, zucchini is a good source of vitamins A, B, and C, potassium, magnesium, and fiber. The magnesium content reduces the risk of heart attack and stroke, while the potassium helps bring down high blood pressure.

8. Spinach

A strong source of vitamins A and K, spinach also offers a healthy helping of iron and folate. These little leaves are also a good source of antioxidants like beta-carotene, manganese, zinc and selenium which all combat the onset of osteoporosis and high blood pressure.

9. Bell Peppers

An excellent source of carotenoids, vitamins A, and B, folate and fiber, these peppers are a sweet and crunchy addition to any dish.  They are also a top source for vitamin C, the body’s natural protecting vitamin.

10. Green Beans

High in vitamins A and antioxidants like lutein, zea-xanthin, and beta-carotene, green beans are powerful in protecting the body against free radical damage. The zea-xanthin is also effective in preventing age-related macular disease because it provides protective UV light filtering in the eyes. Green beans are also a good source for a healthy amount of minerals like iron, calcium, magnesium, and potassium which are essential for your body’s metabolic processes.


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