by ffadmin | May 5, 2013 | Tips & Tricks
Your refrigerator holds very important little morsels of your healthy diet.
There is a strategy to keeping everything organized, and fresh, which helps you eat only the best foods— and can save you some money, too!
Try some of these tips:
1. Store your leftovers in clear, glass containers. Seeing the food will help you eat them before they spoil!
2. An over-crowded fridge can’t cool as efficiently, leading to spoilage and waste. Keep your fridge clutter-free!
3. Try not to store your dairy— or quick-to-spoil foods— in the fridge doors where the temperature fluctuates every time you open the door. Keep them on a middle shelf instead.
4. Don’t mix fruits, veggies, and meats in the same crisper. Contamination can lead to spoilage and waste.
5. When you come home from the grocery store, rotate older foods to the front of the shelves. This will keep you from forgetting it’s there because it’s hiding in the back, behind the fresh groceries.
6. Store raw meats and seafood on the bottom shelf to prevent it from dripping, and therefore contaminating, food on lower shelves.
by ffadmin | Apr 9, 2013 | Tips & Tricks
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.
by ffadmin | Apr 8, 2013 | Tips & Tricks
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.
by ffadmin | Mar 6, 2013 | Tips & Tricks
Straight from the members of the Fat Flush Forum, here are some basics you should keep in mind when starting up on the Fat Flush Plan.
1. We love ground flaxseed not flaxmeal. Keep in mind, flaxmeal is ground too finely but milled or ground flaxseeds are barely broken up. Chewing whole flaxseeds won’t do the trick because they are pretty tough and will simply pass through your system intact.
2. Cran-water is not just any ol’ cranberry juice. It needs to be made with unsweetened cranberry juice or unsweetened cranberry juice concentrate. No added sugars! If it tastes too tart, adding sweetener is not recommended. After all, you avoided additive sweeteners when you bought the juice, right? Try diluting it with a bit more water.
3. A bout of irregularity…is regular. Changing your diet drastically can shock your system and result in constipation or diarrhea. For constipation, we recommend more magnesium. Also be sure to drink more water and eat more veggies! These are things that will naturally get things “moving”. For diarrhea, be sure you are using a probiotic.
4. Feeling hungry? Eat more! (Approved veggies, that is.) The veggies on the approved list are unlimited, so if you’re feeling hungry the only thing between you and a satisfied tummy is the space between you and a handful of cherry tomatoes (or whatever your favorite vegetable is). Eating often keeps cravings away and keeps your blood sugar balanced.
5. Recipes are mere suggestions. You don’t have to follow each recipe to the letter— if you don’t like onion, leave out the onion. Sticking with the general eating protocols and “legal” foods is what’s important. Get creative!
6. Don’t see it on the “approved” list? It isn’t approved. Each food was included, or left off, because of it’s impact on your body and how it’s metabolized. That’s why the food list is so strict in phase 1 and Smoothie Shakedown— when you take out the trash, you bag it all up and take it all out, you don’t leave little pieces laying around here and there. Phases 2 and 3 start to add in more foods and have more allowances, but until you get there…stick with the specifically approved foods!
Still have some burning questions? Visit the forum>>
by ffadmin | Feb 17, 2013 | Tips & Tricks
1. Use a bigger fork.
According to a study published in the Journal of Consumer Research, diners who eat with big forks (20% bigger than a standard fork) eat less food and leave more on their plates than people who eat with small forks.
2. Use a smaller plate/bowl.
This leads to smaller portions, therefore it’s less likely to overeat.
3. Stalk the perimeter— of the grocery story, that is.
The fresh foods are generally organized around the outer walls, while the inner aisles keep most of the pre-packaged processed foods.
4. Get cookin’!
Being able to control everything from what goes in your food, to the portion size will help SO much. Plus, it tastes so much sweeter when it’s a product of your own work!
5. Get that pantry in order.
First throw out all the junk! Then rearrange whatever is left. Unless you live alone, you might have to keep some not-so-FF friendly items. Put those to the back of the shelves so you aren’t as tempted to grab it. You’ll go for the good stuff first!
6. Chew slowly.
This gives you stomach and brain a chance to communicate, which means you’ll know when you’re full before you overeat.
7. Turn off the TV.
Eating while watching TV is the classic overeating situation. You aren’t really paying attention to what you’re eating, or how much of it, and before you know it, you’re ready to keel over into a food coma.
8. Chew some gum.
(Be sure it’s sugarless!) Keeping your mouth busy while you’re cooking or at a party can keep you from over-nibbling.
9. Call in the subs!
Simple swaps (ie spaghetti squash for noodles, lettuce leaf for taco tortilla) can really help make a difference.
10. Pre-meal warm-up.
Having a little snack before your main meal will take the edge off so you’re not as ravenous and prone to overeating, or giving into temptation you know is a momentum killer. (ahem, bread basket.)
by ffadmin | Feb 15, 2013 | Tips & Tricks
We get the question alot. And with reason— it’s common, frustrating and puzzling.
Luckily the topic is discussed, at length, on the Fat Flush Online Community. Here’s an answer from the archives that covers all the bases.
“So…you don’t think you are shedding weight fast enough, huh? Reasons for slow weight loss include:
1. You only have a dozen pounds or less to lose. The less you have to lose, the slower it will come off. (I think that’s the Second Law of Weightloss— maybe if we all get together we can get it repealed. Ok, maybe we just have to live with it.)
2. You have a recent history of yo-yo dieting. Yo-yo dieting really does a number on your metabolism. Solution? Stick with the plan! Stop being ruled by your scale!
3. You eat off-plan regularly (or binge off plan now and then). YES, that little cheat will add up! Don’t do it! Think about this— Let’s say your very fave thing is a double caramel espresso from Starbucks and you hate having to give it up ’cause you deserve a treat now and then. Babe- that double caramel espresso helped make you fat so having one “now and then” is not doing you any favors. If you want a treat, go for one on-plan. (Had an organic honey crisp apple this afternoon that knocked my socks off!)
4. You take prescription meds. No, do not stop taking your prescription! However, be aware that it may be slowing your weightloss. Not much we can do about that but I do know this— stick to the plan and you will be successful. So what if you don’t win the weightloss race? You will win the “most improved health” award.
5. You over (or under) exercise. Yes, we DO mean take it easy during Phase 1/Smoothie Shakedown. There aren’t enough calories to support Bikram yoga or weight training. If you can’t ratchet down your work-outs for two weeks, you will need to modify P1 to support when you do. And yes, you do need to get moving your behind in P2. Sitting around thinking about exercise does not count (been there, tried that). Find something you like to do and MOVE!
6. You have thyroid or other health problems (diabetes, for example). Some health conditions make it difficult (but not impossible) to lose weight. In fact, some— hypothyroidism, for example— actually make you gain weight. Solution: develop patience. Resolve to succeed DESPITE your condition. You will feel so much better when you aren’t carrying around that excess weight.
7. Weight loss slows or halts (or reverses temporarily) during menstrual periods. Nothing like ‘that time of the month’ for promoting cravings (increase your protein and magnesium) as well as bringing on the hormone-induced bloat. The good news is, it’s temporary and it WILL go away.
8. You stayed on Phase 1 too long. Yes, there is such a thing as staying too long in P1. Remember it’s Phase 2 which is the weight loss phase. Don’t be a carb-phobic, move to P2 after a max of 4 consecutive weeks on P1. Your body will thank you.
9. Your weight loss goals are not realistic given your height and frame size. Reality check! 5’6″ and 110 pounds does NOT compute! (I don’t care how small you think your frame is!) Perhaps you should review your self-view with an impartial 3rd party. And remember this— anorexics think they look fat when, in fact, they are dangerously under weight. Perspective is often wrong. Oh, and while I’m at it, gravity has alot to answer for and no, it’s not realistic to suppose you should look at 45 like you did at 25.
So what if you aren’t losing weight as fast as another Fat Flusher? I bet you don’t have the same colored eyes, either. We are ALL different (thank goodness!) and we will have individual responses to the FF Plan.”
–CSoar, moderator emeritus
Still have some questions? Wanna talk about it? Head over, pull up a comfy cushion and visit with the gals on the forum!
