*Notes:
If you prefer softer chia seeds, add the seeds and water to the blender first, and let sit for 1-2 minutes.
Remember to include ingredients when calculating daily intake allowances.
The power of the cranberry has been front and center of the Fat Flush Plan since the very beginning— and we were on to something!
As the star component of our signature Fat Flush Water (or Cran-Water), this tart fruit has been proven time and time again as a powerful ally in weight loss— and in good overall health. Studies have shown that people who regularly enjoy 100% unsweetened cranberry juice have smaller waistlines, healthier hearts, plus better memory and oral health.
A study included in a nutrition journal, Nutrients, found that cranberry juice drinkers who consumed 7.5 ounces (or more) a day were less likely to be overweight, compared to people who didn’t drink cranberry juice.
The ruby red beverage has also been proven to help safeguard your cardiovascular health by neutralizing two major threats: LDL, the cholesterol that generally leads to artery buildup, which can then lead to inflammation.
For many years, cranberry juice has been known as a natural prevention measure for urinary tract infections. Is it true? Research shows that compounds in cranberries effectively inhibit bacteria like E. coli from attaching to the walls of the urinary tract, which is commonly the cause of infection.
Certain compounds in cranberries also help prevent buildup of dental plaque, preventing cavity-causing bacteria from sticking to the teeth and polyphenols can help reduce inflammation in the mouth which protects against gum disease.
The key is to look for 100% unsweetened cranberry juice. No added fruit blends (pear juice, apple juice, grape juice, etc) and no sugar added (artificial or natural). It’s important to read the ingredients so you are sure to get pure cranberry juice— the most effective version. You can also easily make your own pure cranberry juice using our simple recipe!
It’s no secret that store-bought, prepackaged foods are a major source of sodium, sugar, and other additives. But there is a way out!
Steer clear of those traps and stay in control of the food you eat by making your own condiments, dressings, broths, and more! Here are some of our favorite easy-to-make recipes that can replace your usual store-bought items:
1. Broths:Chicken, Beef, and Vegetable broths add flavor and moisture to any dish. We also love to use a bit of broth for a flavorful oil substitute when sautéing. 2. Crackers: Try these Chia Crackers for a crispy snack or dipping utensil. 3. Chips: baked Kale Chips are a crunchy alternative to fried chips. Try them sprinkled with your favorite seasonings! 4. Salad Dressing: Making your own Salad Dressings and Vinaigrettes is so easy. It takes few ingredients and little time! 5. Tomato Sauce: It is traditionally high in sodium, but you won’t even miss the extra salt when you use our Tomato Sauce recipe. 6. Seasoning Mixes: Pre-mixed seasonings can include more salt than you bargained for, but making your own is so easy! Use our All-Purpose Seasoning mix to get you started, and try our Curry Seasoning or Italian Seasoning mixes for something different. 7. Ketchup: This classic condiment often has tons of added sugar (yes, sugar!), so try our Ketchup recipe to avoid unhealthy, sneaky add-ins. 8. Salsa: Delicious as a topping or a dip, homemade Salsa is an easy recipe to make! For something a little different, try our recipe for Tomatillo Salsa. 9. Ice Cream: You don’t have to feel guilty about having a treat with our easy recipe for homemade Ice Cream. 10. Mayonnaise: Store-bought is unnecessary when Mayonnaise is this easy to make! 11. Pickles: A snack that you—and the kids—will love? Our recipe for homemade Pickles is a sure hit. 12. Cranberry Juice: It’s common for juices to be laced with added sugar and mixed with other fruits. But 100% unsweetened Cranberry Juice is an important component in Fat Flush, and is so easy to make! 13. Bread Crumbs: Good in so many recipes, or used as a coating when baking meat in the oven, our recipe makes homemade Bread Crumbs a snap!
You’re watching what you eat, meticulously investigating ingredients, and staying strong through those late-night snack attacks. Unfortunately, not everyone in your world is following suit. On top of that, it’s the holiday season— a time when treats abound and the “spirit of giving” often materializes into gift baggies filled with naughty sweets. Then the holiday party invites start to come in and the pressure really starts to set in.
You don’t have to hide at home with your head under the covers for the whole season. Come out and join in on the fun! But tuck our tips in your back pocket.
Shop Smart.
Keep things within your control, under control. Your kitchen, for example— keep it stocked with your healthy faves for breakfast, lunch, dinner, snack-time, and any time in between. Having healthy options will help you stay satisfied and less likely to give in when a well-meaning co-worker passes around the plate of cookies. Munching on the healthy stuff before going to a holiday party is also a great way to avoid overdoing it with treats once you get there.
Bite Lite.
At a holiday party, take a mental inventory of the menu. Making a deliberate effort to notice what is available will help you prioritize. You see a veggie tray (jackpot!)— now what to go with? Homemade Greek yogurt dip? Deal. Store bought salad dressing? No deal.
Produce Power.
Let’s face it, fresh fruits and veggies are a no-brainer. They’re the very source of vitamins and nutrients. Plus, no surprises like added sugars or preservatives— what you see is what you get. When in doubt, reach for some fresh produce.
Freezer Friendly.
Although it’s cold outside and all you can think about is warm, comforting foods, don’t forget your freezer! It can help you save money, time, and trips to the grocery store. Most fruits, vegetables, and even meats, can be frozen. Buy in bulk and freeze in serving sizes for easy use later!
Simple Swaps.
Making a few simple food swaps can really help you side-step a holiday weight gain landmine. Some of our favorites include Spaghetti Squash instead of pasta or rice and Mashed Cauliflower instead of mashed potatoes. (Get more ideas here!)
Dessert Delights.
Fruit has naturally occurring sugars and that makes it the perfect guilt-free dessert! You can enjoy that sweet kick without letting out a notch in your belt. Try baking it, eating it raw, or mix it up for a fresh fruit salad.
Portion Patrol.
It’s important to watch what you eat, but it’s also very important to watch how much you eat. Cutting back on portions can impact your body more than you think! At home, use smaller plates. Eating out, box up half the meal before you start eating.
Chin Up.
So you had a little crumb of a cookie, or a sliver of cake. Don’t beat yourself up about it! Did you enjoy it? Yes. Will continuing to make that choice keep you from your goal? Yes. If you’re gonna be bad, savor the moment then leave it behind. Dwelling on slip-ups will only bring down your morale and slow your momentum. Recommit to making healthy choices, then get out there and get to it!
Leaving the steamy summer days behind, but not fully enveloped in the cold chill of winter, Autumn is a transitional season for nature— and for your body. Take this time to settle into a comfy new recipe repertoire of warming flavors.
These spices are at their peak. Try sprinkling them into your favorite recipe or try them in one of ours! Each spice is linked to a recipe that highlights the flavors of Fall:
