Fat Flush creator Ann Louise Gittleman, PhD, CNS talks about one of the lost secrets to weight loss: the grapefruit. It has the natural ability to control your body’s insulin levels, keeping your blood sugar in check and hindering hunger. All this plus other nutrients such as vitamin C, limonoids and lycopene. The grapefruit is a little nutritional pot o’ gold!
Herbs have been used for thousands of years, and for lots of different purposes. They naturally flavor your favorite dishes and have been known to help alleviate a multitude of health concerns. A bright flavor addition to salads, these leaves can also be used to freshen up the flavor of meats and dressings.
Here are our Top 3 Fat Flushing Herbs:
…is a natural diuretic
…contains a substance called carvone, which aids and calms digestion by relieving intestinal gas.
…seed (1 Tbsp) contains as much calcium as a cup of milk.
…a great source for fiber, iron, and magnesium.
…is an effective blood-sugar stabilizer.
…is an herb and a spice.
…minty and sweet, the fresh leaves are often called cilantro or Chinese parsley.
…stalks are tender and carry the same punch of flavor as the leaves, so don’t throw them out!
…The British Journal of Nutrition published a study which found that when coriander was added to the diet of diabetic mice, it helped stimulate their secretion of insulin and lowered their bloody sugar.
…Researchers have also found that coriander may lower levels of LDL (bad cholesterol) while actually increasing HDL (good cholesterol) levels.
…is the most widely used herb in the United States.
…contains more beta-carotene than carrots, more vitamin C than oranges, more calcium than a cup of milk, and twice as much iron as spinach.
…is also a good source for niacin, vitamin B, folate, phosphorous, zinc, copper, and fiber.
…contains apiole, an essential oil that helps stimulate the kidneys and fight water retention.
Note: Coriander and parsley leaves look quite similar! But pay close attention and you’ll notice coriander (cilantro) leaves are rounded, while parsley leaves are more pointed with serrated-looking edges.
Fresh, natural produce is an absolute staple of a healthy diet, and a healthy life. And where better to get fresh produce than directly from the source? According to the U.S Department of Agriculture, the number of farmer’s markets increased almost 10% between 2011 and 2012. Is there one near you?
Take a look at these 8 tips for a successful trip to your local farmer’s market:
1. Set aside a decent block of time to fully explore the market. Farmer’s markets are full of variety so it will take some time to get a good look at everything. The huge selection will open your eyes to foods you have maybe never seen, smelled or tasted. Even if you came with a grocery list– explore and discover!
2. Don’t sleep in! Some items will be in short supply and you don’t want to be the last one to the party…you may miss out on some real treasures!
3. Don’t just buy the first thing you see! Make a full round and browse the options before you buy. The prices are usually pretty close, but color and size will vary. Look for quality first, price second.
4. Start a conversation! Talking to the farmers can teach you so much about their farming methods and even how to prepare the different items they sell. They can also turn you on to some new produce! Who knows the selection better than the source?
5. Bring the proper equipment to make away with your loot! Big reusable bags and even coolers are some of the best ways to make sure you leave the market with everything you want. Think about it- there may be fresh cheese or eggs available, but aren’t you less likely to buy if you’re afraid it will go rancid before you make it home? And only buying what you can carry will no doubt leave you wanting more later, longing for what you had to leave behind!
6. Go more than once a season, even if you stocked up last time. Most farmer’s markets, while keeping lots of the same vendors, will also rotate and mix in some guest vendors.This means new items with new growing methods from new places.
7. Read the signs. Lots of markets will require vendors to have signs in their booths, and since markets can get quite crowded it may not be possible to have a conversation with the farmer. You can learn their location, methods, and product at a glance!
8. Take the kids! A day trip to the farmer’s market is a fun family activity that is also an excellent place to teach your kids about nutrition, healthy diet, and appreciation for the foods we eat.
If you have unexplainable health concerns, the blame might lay with your diet— even if you think it’s pretty healthy.
The fact is, the food we eat acts as more than just fuel. It is digested and processed by the gastrointestinal (GI) tract, which converts it into usable nutrients which are then absorbed by the body. Home to about 75% of your body’s immune system receptor cells, the GI tract is also rich in neurotransmitters, hormones, chemical messengers, enzymes, and bacteria. Because the digestive process is directly tied to so many other bodily functions, evidence shows that food sensitivities—often linked to grains, gluten, and dairy— can negatively impact other systems in your body, not just the gastrointestinal tract.
In fact, food sensitivities and other GI troubles have been linked to health problems such as:
food or environmental allergies
acne or skin irritation
headaches or migraines
inability to lose weight
inability to burn stored fat as fuel
…among other things.
Eliminating foods will help cleanse the body of built-up toxins and once you’ve wiped the slate clean, the reintroduction of foods can help pinpoint foods that act as triggers for your health problems. As symptoms subside, or re-emerge, you’ll be able to notice if a certain food corresponds with your body’s negative response.
If the principles of an elimination diet sound familiar, they should! Paleo diets, the Virgin diet and Dr. Hyman’s 10-Day Detox Diet all fall under the category. But the Fat Flush Plan established these protocols long before “elimination diet” was a household phrase.
Phase 1 of the Fat Flush Plan, the 2-week detox phase, eliminates two of the most reactive food groups: grain and dairy. This cleansing phase also eliminates sugar, yeast, corn and soy—elements which can create additional bloating and inflammation.
After the 2-week cleanse, Phase 2 (the ongoing weight loss phase) gradually reintroduces small amounts of hypoallergenic carbohydrates, or “friendly” carbs— sprouted-grain tortilla, sweet potatoes, green peas, cooked carrots, and butternut or acorn squash. Starting slow is the best way to gauge your body’s response— if no negative effects show, add another friendly carb the next week.
Phase 3 allows more of the eliminated foods back into your daily diet, including gluten-free grains and dairy, on a limited scale. Noting further responses and reactions is important when reintroducing these elements so you can remove any highly-reactive foods permanently.
Keeping track is the key.
The most important thing when eliminating and reintroducing foods is to pay attention to how your body feels, your sleep patterns, mood, energy levels, digestion and elimination efficiency.
We recommend keeping a journal, not just to log what you eat—although that is important—but also how you felt when you ate that food. A pattern could emerge that may otherwise be overlooked. Calling for these protocols, Fat Flush is designed as an anti-inflammatory diet to improve your body’s ability to access stored fat and use it as fuel. By removing saboteurs from your daily diet, the body can more effectively absorb nutrients, creating energy and more fat.
Have you discovered your own food sensitivities since starting the Fat Flush Plan? Tell us your experience in the comments section!