CHAPTER 1

Fat Flush Staples

The biggest room in the world is the room for improvement.

–ANONYMOUS

My breakthrough detox diet, the New Fat Flush Plan, contains key elements—designated here as Fat Flush staples—that trigger cleansing as well as fat and weight loss safely and simply. Fat Flushers everywhere are discovering this new paradigm shift in weight loss and lasting weight control: the liver—with the help of free-flowing and decongested bile—is the primary fat-burning organ in the body, and it must be cleansed and supported in order to achieve peak performance.

Your liver is strongly affected by a poor diet. In fact, a liver overloaded with pollutants and toxins is the number one weight loss roadblock. Excess fat, sugar (especially fructose), alcohol, and caffeine—along with antidepressants, over-the-counter drugs, prescription meds, and birth control pills—work to sabotage your weight loss efforts by creating a tired and toxic liver and clogged-up bile that can’t efficiently burn body fat nor eliminate toxic waste. The New Fat Flush Plan is designed to clean out the liver, promote healthy bile, and help you drop a size or two in up to two weeks!

This groundbreaking diet doesn’t stop at flushing fat, as you have read in the Introduction. Fat Flushers have also found that it improves circulation, increases energy, balances hormones, stabilizes mood swings, induces sound sleep, improves skin texture, makes nails stronger, and helps to lessen depression and anxiety. They also report lower cholesterol (as much as 30 points) and balanced triglyceride levels as well as normalized liver enzymes in blood tests. In addition, the added bonus of internal cleansing provides unexpected mental and emotional benefits. A clean body translates into clearer thinking and mental alertness and creates the impetus for change on all levels—whether it is finally cleaning out your 10-year-old files, or straightening up your desk, or getting a brand-new wardrobe.

The Fat Flush staples detailed in this chapter—like coconut oil, avocados, chia, flax seeds, and apple cider vinegar—are crucial to the success enjoyed by many Fat Flushers around the globe. From the initial three-day tune-up and two-week detoxification phase to the second phase of metabolic reset to the third phase of lifestyle eating, the New Fat Flush Plan depends on each of the following superfoods to perform its individual magic. And by working together, these Fat Flush staples transform your body by rejuvenating the liver and accelerating fat loss from your body’s favorite fat storage areas—your belly, hips, thighs, and buttocks.

APPLE CIDER VINEGAR

An excellent fat burner, apple cider vinegar (ACV) helps whittle away excess weight and revs up the metabolism. In fact, a recent Arizona State University study found that participants who consumed as little as 1½ tablespoons of apple cider vinegar ate 200 fewer calories at the following meal. That’s amazing, considering that ACV is nothing more than freshly pressed apple juice that has fermented at room temperature for a few weeks.

The main ingredient in apple cider vinegar, acetic acid, is a powerful nutrient that has been proved to stimulate the metabolism. ACV also contains dozens of other nutrients that work to eliminate fat by creating the ideal chemical balance in the body. Researchers at the University of Sydney found that consuming vinegar with meals can lower blood sugar by as much as 30 percent. The acidity in ACV helps slow stomach emptying, which means that food takes longer to reach your small intestine and bloodstream. As a result, carbohydrates are digested more slowly, thereby lowering blood sugar levels and keeping the appetite in check.

Apple cider vinegar contains potassium, which helps transfer nutrients to your cells and give toxic waste substances the boot. The beta-carotene found in ACV also helps cleanse the body by getting rid of free radicals, those unstable molecules that can damage fat, protein, and even our DNA. In a spoonful of cider vinegar, you’ll also find pectin, a fiber that “scrapes” the cholesterol off blood vessel walls. ACV is also full of enzymes and amino acids that assist in the development of healthy protein in the body. Studies in Japan have demonstrated that ACV reduces cholesterol and slows down the aging process by destroying free radicals in the body.

Could there possibly be more? You bet. Apple cider vinegar helps cleanse and tone the digestive tract, increases circulation, soothes achy joints and sore muscles, and gives skin a healthy sheen. Pick up a bottle of apple cider vinegar today, and you’ll be on your way to a lighter and lovelier you!

Recommended Usage

Up to two teaspoons per day, mixed with water, in recipes, or as a salad dressing.

Just the Facts

♦   In 400 BC, Hippocrates, the father of medicine, recognized the powerful cleansing, healing, and germ-fighting qualities of apple cider vinegar.

♦   Apple cider vinegar makes a terrific pH-balancing bath and adds shine when used as a hair rinse.

Boost the Benefits

♦   When shopping for cider vinegar, look for brands that are certified organic, unfiltered, and unpasteurized. Read the label carefully because some companies sell apple cider “flavored” vinegar.

♦   Apple cider vinegar requires no additives or preservatives. And there’s no need to worry about bacteria such as E. coli affecting ACV (the way it might affect apple juice) since E. coli can’t survive in vinegar’s acidic environment.

♦   Apple cider vinegar should be a rich brownish color with visible sediment. The cobweb-like strands floating in a bottle of natural ACV are edible protein substances that are referred to as the “mother.” Having a mother in your bottle of cider vinegar is a good thing because it indicates that the vinegar is all natural.

♦   Organic ACV has a pleasant, but pungent, odor and taste, sometimes causing you to pucker up.

♦   Store your apple cider vinegar in a dark cupboard to protect the vital nutrients.

Fat Flush in Action

♦   Make a thirst-quenching drink by mixing a teaspoon of apple cider vinegar with a tall glass of water.

♦   Before cooking, soak fish in apple cider vinegar and water for a tender, sweeter taste.

♦   To create a fluffy meringue, beat three egg whites with a teaspoon of ACV.

♦   To tenderize meat, marinate it overnight in apple cider vinegar and your favorite herbs and spices.

IT’S BEEN SAID . . .

ELAINE T., TEXAS

AVOCADOS AND AVOCADO OIL

Avocado is a unique fruit from the laurel family boasting a bounty of healthy fats, fiber, flavor, phytonutrients, and fat-flushing power. Avocados are also known as “alligator pears” because of their pear shape and bumpy skin.

The fruit owes its rich, creamy texture to the high fat content—it’s simply loaded with monounsaturated fats proved to lower inflammation, protect your cells from damage, and trim off body fat, especially troublesome belly fat. Science shows that people who consume avocados are much healthier than those who don’t.

Fat composition varies tremendously by variety, ranging from 40 to 80 percent. About 80 percent of the avocado’s fat is monounsaturated, in the form of oleic acid. Its profile also includes omega-9 fats, the most satiating type with known benefits for appetite, glucose, and insulin levels. Monounsaturated fats in avocados and avocado oil dramatically increase antioxidant absorption—up to 400 percent. Not only are the avocado’s own antioxidants more bioavailable, but adding diced avocado or avocado oil to your food ramps up the nutritional benefit of the entire meal. Monounsaturated fats also raise your body’s production of adiponectin. What is adiponectin? It’s the most significant fat-burning hormone that you’ve probably never heard of. A 2014 study found that rats given avocado extract showed significantly increased production of adiponectin. Working in tandem with leptin, adiponectin is produced by your adipose tissue and boosts your metabolism by increasing the rate at which your body breaks down fat. Higher adiponectin means better metabolism.

Avocados and avocado oil offer great protection for your heart, including blood pressure stabilization. Avocados are the richest fruit source of phytosterols, a special group of fats with anti-inflammatory benefits for your cardiovascular system. Numerous clinical studies extol the value of avocados for heart health. Avocados’ fiber and chlorophyll content support liver function and detoxification. Chlorophyll (responsible for their green color) binds to toxic heavy-metal ions so they can be more easily flushed out of your body. The fatty alcohols also suppress inflammation in your skin, protecting it from UV-induced cell damage.

Other phytonutrients in this amazing fruit include lutein, zeaxanthin, alpha-carotene, and beta-carotene. Avocados’ unique nutritional profile helps the body to more easily convert beta-carotene into the active form of vitamin A. These phytonutrients are invaluable members of your cancer-prevention arsenal.

Avocados provide 35 percent of the daily requirements for vitamin K1, 30 percent of the folate, and 20 percent of the pantothenic acid (vitamin B5). They are a source of many other essential vitamins and minerals including vitamins C and E, B6, niacin, riboflavin, and magnesium. An avocado contains more potassium than a banana!

Avocado oil is pressed from the pulp, as opposed to the seed, and has about the same polyphenol content as kale—but tastes better! One study found that eating avocado oil led to better overall liver function, reflected by improved albumin, bilirubin, glucose, and triglyceride levels. The oil also decreases gum inflammation, reducing periodontal disease–related bone erosion, and also helps heal wounds and skin problems such as psoriasis.

Recommended Usage

Eating half an avocado per day is a great way to boost your fat-flushing efforts.

Just the Facts

♦   The Aztecs considered avocados a fertility fruit, and the Mayans used them as an aphrodisiac. Avocados appear in early Aztec drawings, suggesting South Americans have been enjoying them for up to 10,000 years.

♦   California grows 90 percent of the American avocado crop with nearly 5,000 growers. Hass is the most common variety, accounting for 95 percent of the supply.

Boost the Benefits

♦   A ripe avocado will yield to very gentle pressure, without feeling squishy. If the avocado has a slight neck, rather than being rounded on top, it may have ripened a bit more on the tree and have a richer flavor.

♦   Avocados should not be refrigerated until they are ripe. Once ripe, they can be kept refrigerated for up to a week.

♦   The area of the avocado highest in nutrients is the flesh nearest the peel, so be careful to not cut away the outermost dark-green portion of the flesh when peeling it.

♦   Avocado oil is best used within six months of opening. Look for organic, extra virgin, unrefined, cold pressed.

Fat Flush in Action

♦   For easy pit removal, using a knife, cut the avocado in half by running the knife around its long perimeter down to the seed. Then using both hands, gently twist off the top half. With the pit-containing half in your nondominant hand, grasp a sharp knife in your dominant hand and carefully give the seed a firm tap with the sharp edge of the blade, so that it sticks. Then simply twist the knife—and voilá! The seed magically pops out. With a little practice you’ll be a pro.

♦   Avocado oil has a relatively high smoke point, at least 400 degrees Fahrenheit.

♦   Although avocados are typically eaten raw, they are delicious warm as well.

Be a Fat Flush Cook

♦   Guacamole—of course!

♦   Add to smoothies or blend a few slices into fresh vegetable juice for increased creaminess, satiety, and nutrient absorption.

♦   Blend avocado into salad dressings.

♦   Try avocado in ice cream or pie recipes or in increasingly trendy avocado chocolate pudding.

♦   Brazilians regularly add avocados to ice cream. Filipinos make a dessert beverage by pureeing them with sugar and milk.

♦   Try an “eggvocado”—an egg baked into the center of an avocado half.

♦   Drizzle avocado oil over fruit.

♦   Use avocado oil on the grill for brushing on meat, veggies, fish, or poultry.

♦   Avocado oil makes terrific mayonnaise.

Fat Flush Fun

♦   Avocado oil has one of the highest skin penetration rates, so is excellent as a moisturizer. Because of its anti-inflammatory, antiaging, hydrating, and regenerative properties, the oil is effective for repairing cracked heels or dry cuticles and as a moisturizing hair treatment.

♦   A little avocado oil on a cotton ball is good for removing makeup.

BONE BROTH

Bone broth is all the rage, and actually a well-deserved one! Bone broth can boost your energy, diminish your cellulite, and shield you from colds and flu—even smooth out your wrinkles. Warm, rich bone broth has long been a go-to elixir for the ill. Humans have been sipping warm, rich bone broth since the beginnings of time, with early inns even offering a comforting cup to cold and weary travelers. Although bone broth’s healing and nurturing properties have been recognized for millennia, its value in repairing the digestive tract, aiding detoxification, and reducing cellulite are more recent additions to its repertoire.

Bone broth might not be the first food that comes to mind when you think of beauty-enhancing foods, but perhaps it should be! As long as your broth is made from healthy animals (pasture-raised as opposed to factory-farmed), its powerful blend of minerals and other ultra-absorbable nutrients brings a flood of rejuvenation to your body. Broth contains radiance-boosting nutrients such as magnesium, potassium, amino acids, hyaluronic acid, and glycosaminoglycans, as well as gelatin, which is basically broken-down collagen. Collagen helps form elastin and other compounds responsible for your skin’s youthful tone and texture. When your skin’s collagen breaks down, cellulite and wrinkles become more noticeable. Bone broth not only helps reduce cellulite but can reverse the signs of aging, restoring skin’s elasticity, hydration, and tone.

Cellulite also worsens when your body holds on to toxins, because toxins are stored in fat. Toxins in subcutaneous fat damage the skin’s architecture, giving rise to those annoying lumps and bumps. Therefore, cellulite may be a sign that your detoxification mechanisms are underperforming. This is where bone broth’s other magic comes in—it builds and strengthens the lining of your digestive tract to better absorb nutrients, remove toxins, and expel waste so that fewer toxins make it into your tissues.

Bone broth is rich in sulfur, potassium, and glycine, which support cellular and liver detoxification. Sulfur is the main ingredient in glutathione, your body’s “master antioxidant” that plays a critical role in eliminating fat-soluble toxins. Some of the essential minerals in bone broth also act like chelators, preventing heavy metals from attaching to mineral receptor sites.

Bone broth’s proteins and amino acids (collagen, gelatin, proline, glycine, glutamine, glucosamine, chondroitin, and others) help build strong muscles and connective tissue and reduce joint pain and inflammation, including pain related to arthritis. Penn State scientists found that athletes taking collagen supplements showed significant improvement in joint comfort and sports performance.

Due to its wealth of electrolytes, athletes have also used bone broth for electrolyte replacement after intense exertion, as well as accelerating healing after injuries. Electrolytes such as calcium, magnesium, potassium, phosphorous, and others support healthy circulation, proper nerve signaling, strong bones, and good digestive health.

The collagen and gelatin in bone broth can also tamp down inflammation in your gut, relieving gastrointestinal maladies such as irritable bowel syndrome, Crohn’s disease, ulcerative colitis, and gastroesophageal reflux. Its glycine and glutamine are instrumental in reversing and preventing leaky gut. Bone broth helps resolve food allergies and fosters healthy gut flora, as well as showing great promise for combating autoimmune disorders. Whether you’re superhealthy or challenged by ongoing health problems, bone broth is a fabulous addition to your overall nutrition program, and I’ve given it two thumbs up for all three phases of my New Fat Flush Plan.

Recommended Usage

♦   As a base for soups and stews, bone broth is beyond amazing. However, there are many other great uses such as to cook quinoa and other grains or to serve as a base for green drinks. With a little dash of salt, bone broth is a delicious beverage all by itself.

♦   Traditionally, people made bone broth from whatever was available at the time—beef, chicken, fish, lamb, or wild game. They used every part of the animal from the bones and marrow to the skin, feet, necks, tendons, and organs. Lengthy simmering over low heat causes the bones and connective tissues to break down and release their healing magic.

♦   Making your own bone broth is as easy as scoring some fresh, meaty bones—preferably including cartilaginous parts such as knuckles and chicken necks and feet—and then covering them with pure water.

♦   You can add whatever vegetables and herbs and spices you like—and then a healthy pinch of patience because you will then simmer and simmer and then simmer some more.

♦   Make sure your pot is full of bones with just enough water to cover—don’t skimp on the bones. To fully extract their nutritional goodness, let your broth cook for 24 to 48 hours, depending on the size and type of bones. Adding a couple of tablespoons of vinegar to the water will help move the nutrients out of the bones and into your broth.

♦   You can source fresh bones from your local farmer or organic butcher, but carcasses from your roasted chickens and other meats will also work. A Thanksgiving turkey carcass makes a lovely turkey bone broth. Don’t be afraid to mix and match your bones!

♦   If you’re short on time, a number of companies are creating high-quality bone broths for delivery, typically in frozen form. Be very careful about your source! These broths should be made using only bones from 100 percent grass-fed (ideally pasture-raised) animals and organic vegetables and herbs, free of hormones, antibiotics, and artificial ingredients.

♦   A special Fat Flush bone broth is featured as part of my New Fat Flush Plan.

Just the Facts

♦   Bone broth is a prehistoric food dating back to the Stone Age. These broths have been used in Chinese medicine for 2,500 years for digestive health, building the blood, and strengthening the kidneys.

♦   In twelfth-century Egypt, a physician by the name of Moses Maimonides was said to prescribe chicken soup as a medicinal remedy for colds and asthma. This is likely the origin of what has come to be known as “Jewish penicillin.”

♦   In the 1700s, enthusiasm over bone broth was reignited with “beef tea,” a dilute, sepia-toned form of broth made by simmering rump meat and touted as a healthful beverage.

♦   Is chicken soup really an effective cold and flu remedy? Science says yes! Researchers found that people with respiratory infections who eat chicken soup experience a mild reduction in inflammation that actually does reduce their symptoms.

Boost the Benefits

♦   After your bone broth finishes cooking and cools, you may end up with a jiggly “meat Jell-O.” Don’t be alarmed—this is exactly what you want. The gelatin is a sign you did it right!

♦   Bone broth should keep in the refrigerator for three to four days or longer. In the freezer, it will last up to a year. If you freeze your broth in glass jars, make sure to leave plenty of air space to allow for the expansion of the frozen liquid. This reduces the odds of the glass cracking. Make sure your broth is completely cool before freezing.

♦   For added convenience, bone broth can be frozen in smaller quantities. Ice-cube trays and food-safe silicon trays specifically made for freezing baby food and other purees are handy for this purpose.

THINK TWICE!

IT’S BEEN SAID . . .

SOUTH AMERICAN PROVERB

DR. KAAYLA DANIEL, THE NAUGHTY NUTRITIONIST

CHIA SEEDS

Chia seeds are much more than the birth mother of chia pets! A concentrated source of protein, beneficial fats, fiber, vitamins, minerals, and antioxidants, chia can sustain your energy, sweep out your digestive tract, and keep you from moving down the path of type 2 diabetes. These tiny seeds pack twice the potassium of bananas and three times the antioxidant power of blueberries.

Chia are tiny seeds from the Salvia hispanica plant, which is a relative of mint. Native to South America, chia were an important food for the Aztecs and Mayans and prized for their energy-sustaining properties. In fact, the word chia is the ancient Mayan word for strength. Although they’re grown mostly in Mexico and Bolivia, the United States began growing chia in 2014 due to their soaring popularity.

Chia are rich in both soluble and insoluble fiber and essential fats, offering a healthy omega-3 to omega-6 balance (30 percent omega-3, 40 percent omega-6). Chia’s soluble fiber acts as a prebiotic, helping the good bacteria in your gut to fight off dangerous bacteria, viruses, yeasts, and other pathogens.

One of the things that make chia seeds so special is that they swell up like little balloons to 10 times their size, because their soluble fiber forms a gel when added to water. The benefit to you is that they slow down how quickly your body converts carbohydrates into sugar, keeping you feeling full longer, stabilizing your blood sugar, and keeping you hydrated as well as energized. This, along with their help for detox, aids in weight loss. Chia are also high in protein, and so they help build lean body mass.

Chia seeds nip cravings in the bud and may help trim off belly fat, which of course benefits your heart. Rat studies show chia seeds capable of lowering triglycerides, raising HDL, and reversing insulin resistance. A human study involving individuals with type 2 diabetes revealed that chia seeds can also lower blood pressure and tamp down inflammation.

When it comes to nutrient density, chia seeds are really remarkable! Just 1 ounce (about 2 tablespoons) packs 11 grams of fiber, 4 grams of protein, 9 grams of fat, and significant calcium, manganese, magnesium, and phosphorous—all for 137 calories. They also offer respectable amounts of zinc, niacin, potassium, thiamine, and vitamin B12. Because of their fat content, they help your body absorb the fat-soluble vitamins A, D, E, and K. Chia also contain a number of beneficial phytochemicals like caffeic acid and myricetin—as well as quercetin and kaempferol, known for their antioxidant, anti-inflammatory, and anticancer properties.

Along with flax and hemp seeds, chia seeds are an easy way to ramp up your nutritional intake. Just sprinkle a few tablespoons on your eggs, salads, and veggies or add to your smoothies, and watch your energy soar.

Recommended Usage

♦   Unlike flax, which should be ground for optimal nutrient absorption, chia are easily absorbable in their whole form, making them easy and convenient to use.

♦   Chia can be eaten raw, soaked in juice or tea, added to smoothies, or sprinkled on salads, vegetables, and casseroles. They can also be added to baked goods. Their taste is rather bland, and so you can pretty much add them to anything!

♦   If you soak chia, they “sprout” and release the “enzyme inhibitors” they used to protect the seed, making them easier to digest and freeing up more of the nutrients.

♦   Chia seed pudding makes a delicious, nutritious breakfast. Many recipes can be found online, but the recipes are typically a blend of chia seeds, coconut milk (or tigernut milk or any nut or soy milk), vanilla, sweetener, cinnamon, dried fruit, and nuts. If you make it the night before, it will be all thick and yummy by morning.

♦   Use chia seeds in place of pectin to make your homemade jellies gel.

♦   Chia seeds can be used in place of bread crumbs to thicken meatballs and meatloaf or can be used as a breading for fish and chicken.

Just the Facts

♦   Because of their ability to absorb both water and fat, chia can be used to thicken sauces and even can be used as an egg substitute. For the egg substitute, mix one tablespoon of chia seeds with three tablespoons of water. After the mixture sits for a few minutes, you’ll have a gel that can be used in place of eggs in a recipe.

♦   You can now buy drinks with chia seeds already in them!

Boost the Benefits

♦   Chia come in black and white varieties. Is there any nutritional difference? As it turns out, yes! Although they are highly similar, one study discovered that darker chia have one additional antioxidant over the lighter: quercetin. The black also scored a tad bit higher on the ORAC test, which measures antioxidant power.

♦   Chia have another unexpected benefit—they are extraordinarily shelf stable and very resistant to rancidity without expensive packaging. Chia seeds will last up to two years without refrigeration due to the high levels of antioxidants they contain, which prevent their fats from rancidity.

♦   Are you an athlete? Aztec runners used chia for endurance. Chia seed gel helps athletes stay hydrated, as well as providing extra protein. One 2011 study found that chia seeds improve exercise performance as much as a sports drink.

Fat Flush in Action

♦   An ancient way of using chia for appetite control is soaking the seeds in water to create a bulky gel, then consuming the gel before and between meals. This is reported to reduce food consumption by up to 50 percent, as well as slowing down digestion. Simply soak one cup of chia seeds in two cups of water for 12 hours. You can eat one-quarter cup to one cup daily, especially when you are concerned about overeating.

THINK TWICE!

Fat Flush Fun

♦   Remember those chia pets? Now you can eat your chia pet! Chia microgreens are supernutrient-dense and easy to grow—all you need is a shallow glass or ceramic dish with a cover. Just add water!

♦   In Mexico, chia seeds were so highly revered that they were used as currency.

COCONUTS AND COCONUT OIL

The health benefits of coconuts and coconut oil have really come to light over the past decade. From fueling your brain to boosting your metabolism to supporting your immune health, coconuts win the gold. About 80 percent of coconut meat is fat, and of that, 92 percent is saturated fat—and the kind you want.

Not all coconut oils are created equal. The natural, unrefined variety available today in nutrition stores is vastly different from the ultrarefined, deodorized, and bleached coconut oil poured into junk food in the 1980s, which was a cardiovascular nightmare. When we talk about the benefits of coconut oil, we are definitely not talking about that.

Populations for whom coconut is a dietary staple have far lower rates of cardiovascular disease and brain disease than Westerners. Vascular disease is a rarity among Polynesians; and the Kitevan people of New Guinea, who are also major coconut consumers, have extremely low to nonexistent coronary artery disease, sudden death, stroke, and brain disease. Coconuts and coconut oil may offer protection against brain disorders such as epilepsy and Alzheimer’s disease. In a 2015 study, Alzheimer’s patients given 40 milliliters of extra virgin coconut oil daily showed significantly improved cognition.

Coconut oil is about two-thirds medium-chain fatty acids, also known as medium-chain triglycerides, or MCTs. MCTs are metabolized by the body more like carbohydrates than long-chain triglycerides (LCTs), which are more common. Coconut and MCTs provide abundant energy without any of the insulin-related problems associated with high carbohydrate consumption.

LCTs (12 to 18 carbons long) are the predominant form of fat in the American diet, but MCTs (6 to 10 carbons long) have several unique nutritional advantages. MCTs go straight to your liver where they are used immediately for energy or turned into ketones. Ketogenic diets are beneficial for preventing and treating cancer. MCTs suppress appetite, stabilize blood sugar, raise HDL, and improve the overall lipid profile, while encouraging the shedding of excess body fat. MCTs have appetite-suppressing effects as well as help reduce visceral fat.

Coconuts and coconut oil contain an abundance of antioxidants and so can be regarded as antiaging foods. They also boost thyroid function, improve digestion and absorption of fat-soluble vitamins, and promote conversion of cholesterol into pregnenolone, which is a precursor to many important hormones. But the benefits don’t stop there!

Fifty percent of the fat in coconuts is a type rarely found in nature called lauric acid. Your body converts lauric acid into the monoglyceride monolaurin, which is a boon to your immune system. Monolaurin has antiviral, antibacterial, antifungal, and antiprotozoal properties, effectively killing everything from Candida albicans to athlete’s foot to head lice.

When it comes to coconuts, what’s not to love?

Recommended Usage

♦   Not only is coconut oil a food, but it has numerous other applications. It makes an excellent moisturizer, deep hair conditioner, deodorant, and makeup remover.

♦   Try coconut oil for shaving your legs—use one teaspoon of oil per leg.

♦   Due to its antibacterial properties, coconut oil is excellent for oil pulling. For use as a toothpaste, add a little baking soda and peppermint oil.

♦   Coconut oil has some insect-repelling properties, which can be augmented by adding certain essential oils that bugs hate.

♦   Using a hand mixer, you can whip coconut oil into a luxurious body butter.

♦   Apply coconut oil to your scalp to control dandruff or itchiness.

♦   Coconut oil is excellent for chapped lips and for dry cuticles, heels, and elbows. It helps breastfeeding moms with cracked nipples and also works on puppy paws and baby bottoms.

Just the Facts

♦   Massaging babies with coconut oil has been shown to have health benefits, such as encouraging neonatal weight gain.

♦   Coconut oil can also be used as a diaper cream and as a treatment for cradle cap.

Boost the Benefits

♦   When shopping for fresh coconut, coconut oil, or coconut milk, always select products that are as fresh and close to nature as possible. Certified organic, non-GMO is always preferable.

Fat Flush in Action

♦   If you dislike the taste of coconut, use MCT oil, which is tasteless and has all the benefits of coconut oil.

♦   Coconut oil’s melting point is 78 degrees Fahrenheit. Below that it remains a solid.

♦   For accuracy, measure solid or chilled coconut oil by spooning it into a measuring cup, packing it down, and then scraping over the top to level it, just as you would measure flour.

♦   The smoke point for coconut oil is 350 degrees Fahrenheit, so it’s not suitable for high-temperature cooking.

Be a Fat Flush Cook

♦   Try drizzling coconut oil over the top of cooked veggies, meats, or fish.

♦   Add coconut oil to oatmeal and soups for luscious nondairy creaminess.

♦   Add coconut, coconut oil, or coconut milk (or MCT oil) to smoothies.

♦   Add coconut oil (or MCT oil) to your morning coffee for a brain boost.

♦   Add coconut flakes (unsweetened) to healthy nuts, seeds, and dried fruit for a delicious trail mix.

♦   Coconut oil is an excellent fat for baked goods and for gentle stovetop cooking (not for high temperatures).

♦   Try gently sautéing bananas in coconut oil with nutmeg, ginger, and cinnamon and serve over coconut milk “ice cream” for a luscious dessert.

THINK TWICE!

Fat Flush Fun

♦   Want to tackle a fresh coconut without losing a finger? Here is how, using nothing more than a chef’s knife, butter knife, and vegetable peeler:

–   Working over a bowl and using a chef’s knife (or a cleaver), carefully whack the coconut around its equator using the blunt side of the blade. Once the coconut breaks in half, continue hitting it to break it into smaller pieces. Now, using the butter knife, gently pry the flesh away from the shell—it usually comes off fairly easily. Then simply peel the brown skin off the flesh using your vegetable peeler. You now have the makings for homemade coconut milk or any other desired use. The taste of freshly harvested coconut is guaranteed to rock your world!

CRANBERRIES

Native to North America, the cranberry can still be found growing wild in the cool, sandy bogs of Massachusetts and New Jersey. It was Dutch and German settlers who named this bright-red berry, calling it “crane” berry after the bird-like shape of its blossoms.

Cranberries—and pure, unsweetened cranberry juice—enjoy superstar status as a prime component of the New Fat Flush Plan. Cranberries contain significant amounts of both flavonoids and polyphenolic compounds, shown to prevent the oxidation of LDL cholesterol. LDL cholesterol is the “bad” type of cholesterol, which becomes dangerous to the body only after it has been oxidized. Ongoing research continues to suggest that cranberries offer a natural defense against atherosclerosis and heart disease. At the Technical University of Denmark, researchers compared the health benefits of cranberry and blueberry juice. The results? Cranberries won, hands down. In fact, while cranberry juice proved to be a powerful antioxidant, blueberry juice served up no more nutritional benefit than sugar water.

Only a few years ago, some doctors discounted cranberry juice as a natural prevention for bladder infections. Now, thanks to research conducted by the Harvard Medical School and Rutgers University, physicians know that cranberries help prevent the bacteria E. coli from sticking to the lining of the bladder. The news gets even better. It turns out that cranberries have a similar effect in the mouth, preventing bacteria from gathering on the surface of your teeth where it can cause gingivitis and periodontal disease. The antibacterial power of cranberries also shows up in the stomach, providing much-needed protection against the ulcer-causing bacterium H. pylori.

All these health improvements make cranberries worth every penny. However, Fat Flushers know that cranberries offer another very important side effect. Pure cranberry juice is absorbed immediately into the system, where it helps keep your liver’s detoxification pathways open; provides antioxidants called phenols, along with vitamin C–related bioflavonoids to strengthen your connective tissue; and based on my observations over the past 15 years, acts as a digestive aid for any stubborn fat deposits remaining in your lymphatic system. This could well be the reason why people on the Fat Flush Plan see their cellulite disappear.

So expand your consumption of cranberries beyond the Thanksgiving holiday, and you’ll gain an abundance of health—and beauty—benefits all year long.

Recommended Usage

One cup of 100 percent pure, unsweetened cranberry juice per day.

Just the Facts

♦   In colonial times, cranberries did triple duty as a medicine, a colorful natural dye, and a symbol of peace.

♦   Cranberries are one of only three original American fruits still being produced today, with nearly 600 million pounds harvested every October. If you strung together all the cranberries produced in North America last year, they would stretch from Boston to Los Angeles more than 565 times!

♦   Cranberries are considered a “functional” food, meaning they provide natural health benefits far beyond basic nutrition.

♦   Based on serving size, pure, unsweetened cranberry juice has the highest antioxidant level of any cranberry product.

♦   Cranberry juice helps prevent a vitamin B12 deficiency by increasing the body’s absorption of this important nutrient.

Boost the Benefits

♦   When shopping for cranberries, look for fruit that is shiny and plump and has a bright color. A good-quality, ripe cranberry will bounce.

♦   You may store cranberries in the refrigerator in their original, unopened plastic bags for one or two months. They may be kept frozen for eight to nine months. Once cooked, they will stay fresh for up to a month in a covered container in the refrigerator.

♦   Because overcooking gives them a bitter taste, cranberries should be cooked only until they “pop.”

THINK TWICE!

IT’S BEEN SAID . . .

KATHY J., NEW YORK

FLAXSEED OIL

For Fat Flushers, flaxseed oil is a key element, capable of setting off a domino effect of weight loss and health benefits. It contains omega-3 (essential fatty acids), which, along with CLA (conjugated linoleic acid) and GLA (gamma-linolenic acid), are the missing links to health, beauty, and weight loss. As their name implies, essential fatty acids are vital for human health, but because they cannot be made by the body, they must be obtained from foods. If your waistline is expanding, it could be because of a deficiency in the right kind of fat!

An omega-3 deficiency promotes weight gain in several ways. First, the appetite center in your brain may not be getting the message that you are full, so you eat more than you need. Second, your metabolism slows down, causing you to take in more calories than you burn off. By consuming flaxseed oil, you’ll feel full for up for three or four hours so you won’t be tempted to overeat between meals. Also, the omega-3s in the flaxseed oil are known to boost serotonin levels in the brain. As a result, you won’t feel depressed, and you won’t feel the need to eat to release anxiety and stress. And flaxseed oil revs up your metabolism, stimulates bile production, and attracts oil-soluble toxins that have been lodged in fatty tissues in the body, eliminating them from your system.

Beyond being a dieter’s dream, flaxseed oil plays a critical role in healthy brain function, proper thyroid and adrenal activity, and balanced hormones. It strengthens the immune system, helps maintain healthy blood and nerves, and breaks down cholesterol. The omega-3s in flaxseed oil are also needed to produce flexible cell membranes, which allow for efficient use of insulin and stabilization of blood sugar. In the colon, omega-3 fats help protect colon cells from cancer-causing toxins and free radicals, thus reducing the risk of colon cancer. And on the beauty front, flaxseed oil promotes glowing skin, shiny hair, and strong nails.

You can see why I consider flaxseed oil so vital to everyone’s health and wellness. Is it any wonder that this precious oil has been nicknamed “liquid gold”? Do yourself a favor—get over your fear of fat and add flaxseed oil to your daily diet. You’ll pare off the pounds and develop that Fat Flush “glow”!

Recommended Usage

Two tablespoons of flaxseed oil per day.

Just the Facts

♦   Flax plants grow well in most climates, except for areas with searing hot or bitterly cold weather.

♦   After settling in North America, most colonists made planting flax a top priority.

♦   For centuries, freshly pressed flaxseed oil was sold by street vendors in northern Europe.

♦   Dry skin is the first—and most common—sign that you are deficient in omega-3 fatty acids.

Boost the Benefits

♦   Flaxseed oil is highly perishable and should be purchased in opaque bottles that have been kept refrigerated.

♦   Because heat destroys the sensitive fatty acids in flaxseed oil, you cannot cook or bake with it. Avoid direct exposure to heat.

♦   Fresh flaxseed oil has a sweet, nutty flavor. It can vary from brand to brand, so be sure to try several to find the one that suits you best.

♦   By blending flaxseed oil with other foods, rather than taking it alone by the spoonful, you allow it to emulsify, which ensures better absorption of the essential fatty acids.

Be a Fat Flush Cook

♦   Add a tablespoon of flaxseed oil to your breakfast smoothie. Your appetite will be satisfied for hours!

♦   Mix yogurt and flaxseed oil for a healthy alternative to mayonnaise.

♦   For people on the New Fat Flush Plan, butter is a phase 3 treat. To give your phase 3 butter a bigger nutritional bite, try making a flavorful flax spread. Melt a stick of butter and remove it from the heat. Add four ounces of flaxseed oil and stir until blended. Pour the mixture into a container, cover it, and store in the refrigerator until it solidifies.

♦   For a great phase 3 snack, mix one tablespoon of flaxseed oil into a cup of yogurt and add your favorite fruit.

♦   Drizzle flaxseed oil over steamed veggies and then sprinkle with your favorite herbs. In fact, flaxseed oil may be added to any food after the food has been heated.

THINK TWICE!

FLAX SEEDS

One of people’s earliest food supplies, flax seeds definitely live up to their Latin name, Linum usitatissium, which means “most useful.” These tiny brown seeds may not look like much, but they are held dear by Fat Flushers all over the globe for their omega-3 content and exceptional health benefits.

Slightly larger than sesame seeds, flax seeds taste sweet and somewhat nutty. They contain 40 percent oil and are the number one source of alpha-linolenic acid, an essential fatty acid required for efficient metabolism. Flax seeds are also a superior source of lignans, plant estrogens known for their ability to fight cancer, keep viruses at bay, and balance hormone levels. Ounce for ounce, flax seeds contain 800 times as many lignans as any other plant.

Lignan-rich flax seeds have also been shown to reduce insulin resistance, which, in turn, has a positive impact on estrogen levels and breast cancer risk. And since insulin resistance is an early warning sign for type 2 diabetes, flax seeds may also provide protection against this disease, which is currently a U.S. epidemic.

When flax seeds come in contact with a liquid, they become soft and jelly-like, making them highly useful as an intestinal cleanser and bowel regulator. The soluble fiber in flax seeds helps reduce the amount of carbohydrates absorbed by our bodies. In addition, the fiber stabilizes blood sugar levels, minimizes cholesterol absorption, and lowers cholesterol levels. And the five grams of insoluble fiber per tablespoon helps ease elimination by absorbing water in the intestinal tract. In addition, flax seeds contain prussic acid, which improves digestion. Be sure to take advantage of the healthy “scrubbing action” this Fat Flush superfood has to offer!

Recommended Usage

Two tablespoons of ground flax seeds per day.

Just the Facts

♦   Currently, Canada is the major producer of flax seeds.

♦   The only difference between brown and golden flax seeds is their color.

♦   As a source of plant sterols, flax seeds boost the immune function.

Boost the Benefits

♦   You may purchase flax seeds either whole or already ground. While ground flax seeds may be more convenient, whole flax seeds have a longer shelf life.

♦   Whole flax seeds can be found in prepackaged containers as well as in bulk bins. If you purchase them from a bulk bin, make sure the bin is covered and has no signs of moisture.

♦   Don’t consume whole flax seeds, or you’ll miss out on important nutrients. The lignans are found in the fibrous shell hull of the flax seeds and are only released when the seeds are ground.

♦   If you purchase whole flax seeds, store them in an airtight container in a dark, dry, cool place, where they should maintain their freshness for several months.

♦   Packages of preground flax seeds should be vacuum-packed and/or refrigerated, because at room temperature, ground flax seeds spoil within just a few days.

♦   If you grind flax seeds at home, keep them in a tightly sealed container in the refrigerator or freezer to prevent them from becoming rancid.

♦   To extend the freshness, you may freeze both whole and ground flax seeds for up to 1 year.

♦   To grind whole flax seeds, try a coffee or seed grinder. You’ll have beautifully ground flax seeds at the push of a button!

Be a Fat Flush Cook

♦   Sprinkle ground flax seeds onto a variety of foods, from yogurt to salads to steamed veggies to a bowl of soup.

♦   Add flax seeds to your homemade muffin, cookie, or bread recipes. But remember not to set your oven temperature higher than 350 degrees.

♦   To pump up the nutritional volume of your breakfast shake, add ground flax seeds.

♦   To give sliced fruit a nuttier flavor, sprinkle some ground flax seeds on top of it.

THINK TWICE!

IT’S BEEN SAID . . .

DEBBIE R., IDAHO

HEMP SEEDS

Hemp seeds are one of nature’s greatest gifts, perfect little bundles of benefits for your entire body. They’re about one-third healthful fats and one-quarter protein, as well as a magnificent source of natural gamma-linolenic acid. You also can’t get much better than hemp seeds for their 3 to 1 omega-3 to omega-6 ratio. Overall, these little dynamos can sustain energy, encourage weight loss, reduce food cravings, lower blood pressure, improve blood sugar and lipid profiles, and tamp down inflammation.

GLA—also found in borage, evening primrose, and black currant seed oils—supports the normal growth and function of your cells, nerves, muscles, and organs. GLA also happens to be the “good omega-6” known for flushing away body fat, a blessing for those wishing to shed a little excess padding. GLA is an essential fatty acid that triggers fat burning instead of fat storage by boosting your metabolism in a couple of ways, including actually “using up” a lot of calories. GLA is also a natural hormone-balancing fat that can reduce PMS and menopausal symptoms.

If you have an optimally healthy body, you can synthesize GLA from linoleic acid, found in certain oils, grains, and seeds. But due to a number of common dietary and lifestyle factors in today’s society, most of our bodies don’t make that conversion.

Hemp belongs to the genus Cannibis sativa, cultivated for thousands of years for everything from nutrient-rich seeds and oils to industrial fiber, paper, textiles, building materials, and even fuel. In the United States, the nutritional benefits of hemp seeds have been all but ignored due to their botanical relationship with the drug and medicinal varieties of Cannabis. Although hemp and marijuana come from the same plant species, there are notable differences. Please don’t be confused—hemp seeds are simply incapable of producing a psychotropic reaction because their THC (tetrahydrocannabinoid) content is so low.

THC is the compound in marijuana responsible for inducing the “high.” Hemp contains only a trace of THC (0.3 to 1.5 percent), and most of it is in the hull of the seed. The majority of hemp seeds produced for consumption are actually “hemp hearts,” which have had their hulls removed, reducing their THC even further.

Getting back to hemp seeds’ nutritional properties, their protein is substantial—equal to that of beef or lamb but in a more digestible, bioavailable form. It’s also a complete protein, providing all the essential amino acids. Just 30 grams of hemp seeds (2 to 3 tablespoons) contains 11 grams of protein. Hemp seeds offer significant amounts of the amino acids methionine and cysteine, as well as very high levels of arginine and glutamic acid. Arginine lowers blood pressure by relaxing your blood vessels. There is also evidence that hemp seeds may decrease clot formation and speed up recovery after a heart attack.

The fiber in hemp seeds is contained mostly in the hull, so hemp hearts contain relatively little fiber. However, what they lack in fiber they make up for in calcium, magnesium, iron, manganese, phosphorous, potassium, zinc, and vitamins A, B1, B2, B3, B6, D, and E.

Hemp seeds also appear to have strong anti-inflammatory benefits, most likely related to their generous GLA. One study found that hemp seed GLA reduces symptoms by 25 percent for arthritis sufferers. Hemp seed contains plant sterols that may reduce your risk of colon and prostate cancer. New studies are emerging all the time, such as one that identified four compounds in hemp seed (lignanamides) that show promise in protection from Alzheimer’s disease. Finally, hemp seed has benefits for your skin, hair, and nails.

Hemp seeds are not a replacement for flax and chia seeds, but they’re a great addition to them, bringing along their own unique nutritional properties. When it comes to hemp’s health benefits, science has barely scratched the surface—I suspect many secrets await our discovery with this amazing superfood.

Recommended Usage

♦   Do not cook hemp seeds; eat them raw, because high temperatures will denature their delicate fats.

♦   Hemp seeds have a pleasantly nutty flavor, somewhat akin to walnut.

♦   You can sprinkle hemp seeds on just about anything—salads, veggies, quinoa, oatmeal, or even yogurt.

♦   Blend hemp hearts into your smoothie to bump up your protein and healthful fats.

♦   Hemp hearts can be blended with water to make hemp milk, which can be used as a dairy substitute like nut milks.

Just the Facts

♦   The United States is the world’s largest consumer of hemp products; yet it is the only industrialized country that also outlaws their production. The cultivation of hemp was banned in 1970 when the federal Controlled Substances Act took effect. The law doesn’t distinguish between marijuana the drug, marijuana the medicine, and hemp the food—despite major differences among them.

♦   Some hemp is being bred for high CBD content. CBD is cannabidiol, which has a multitude of health benefits. Since hemp is naturally low in THC, these medicinal hemp varieties are packed with powerful healing potential.

Boost the Benefits

♦   Due to the delicate fats in hemp seeds, they are prone to rancidity. If your hemp seeds have a funky taste or smell, discard them. The less heat and light they are exposed to, the better, so packages without a see-through window are preferable. They are often stored in the refrigerated section of food markets. Pay attention to “packaged on” or “best before” dates.

♦   Store hemp seeds in an airtight container in your refrigerator or freezer to extend their freshness. Once opened, a bag of hemp seeds will last about a year in the fridge or freezer or three to four months in your pantry.

♦   Hemp seed oil is also available, which can be helpful for skin disorders such as psoriasis, eczema, and dermatitis.

THINK TWICE!

Fat Flush Fun

♦   The oldest known records of hemp farming date back 5,000 years in China, although hemp industrialization may date back to ancient Egypt.

♦   Hemp plants absorb four times more carbon dioxide than trees. Hemp has a very short growing cycle (12 to 14 weeks), which makes it a highly sustainable crop that can combat global warming.

♦   For thousands of years, 90 percent of all ships’ ropes and sails were constructed from hemp—as were the first Bibles, maps, and flags as well as the first drafts of the Constitution and Declaration of Independence. Even the word canvas derives from hemp: the Middle English word canevas comes from the Latin word cannabis.

♦   In seventeenth- and eighteenth-century America, refusing to grow hemp was against the law. In Virginia between 1763 and 1769, you could be thrown in jail for refusing to grow hemp. Americans were allowed to pay taxes with hemp from 1631 until the early nineteenth century.

♦   Henry Ford’s first Model T was constructed from hemp, as well as being fueled by hemp gasoline!

LEMONS

Originally developed as a cross between a lime and a citron, lemons first appeared in China over 2,000 years ago. Christopher Columbus brought lemons to the Americas, and they have been grown in Florida ever since! Many people think of lemons only in terms of lemonade, but nutritionally this little yellow fruit can do much more than quench your thirst on a hot summer day.

Lemons are high in vitamin C, supplying four times more than oranges. As the primary water-soluble antioxidant in the body, vitamin C travels through your system, preventing cellular damage and cholesterol buildup by zapping any free radicals it meets. Recently, researchers discovered a substance in lemons called limonene. This essential oil has been shown to shrink cancerous tumors, detoxify carcinogens in the body, and stimulate the healthy flow of lymph fluids.

Lemons assist in the digestive process by producing necessary enzymes, invigorating the gallbladder and liver, and promoting the absorption of protein and minerals from foods. Lemon juice also helps liquefy fat so that it can be flushed out of your system faster. And as if that weren’t enough, drinking lemon juice in hot water acts as a mild diuretic, ridding the body of retained water and toxins. It may also help to reduce cellulite by cleansing the lymphatic system and stimulating blood flow to the skin.

To top it off, lemons also provide small amounts of vitamin B6, potassium, calcium, magnesium, and folate. So run, don’t walk, to pick up this Fat Flush superfood today!

Recommended Usage

The juice of at least one lemon every day.

Just the Facts

♦   Unlike oranges, lemons continue to ripen even after they are picked.

♦   Consuming lemons with sugar negates many of the health benefits of the fruit. The sugar lowers immunity, interferes with digestion, and leeches vitamins and minerals from the body.

♦   Aromatherapists believe that the smell of a lemon is beneficial because it helps reduce feelings of stress and boosts the immune system.

♦   Much of the taste and aroma of a lemon comes from the “zest”—oils that are abundant in the fruit’s peel.

Boost the Benefits

♦   To find a good-quality lemon, remember that the thinner the skin, the more flesh the lemon will have—and the juicier it will be. Look for firm, fine-textured lemons that are heavy for their size.

♦   Pick lemons with a bright-yellow color, because the ones with a green tinge are not fully ripe and will be more acidic.

♦   Lemons are overripe if they are wrinkled, are reddish in color, or have soft or hard patches.

♦   If you plan to use the skin or zest of the lemon, choose fruit that is certified organic to avoid exposure to pesticides and wax.

♦   As long as they are protected from sunlight, lemons will stay fresh at room temperature for about one week.

♦   To keep lemons longer, store them in the refrigerator crisper where they will keep for about four weeks.

♦   Use a lemon as quickly as possible after cutting it.

♦   Since lemons produce more juice when they are warm, bring them to room temperature before juicing them by placing them in a bowl of warm water for several minutes. Rolling a lemon under the palm of your hand on a hard surface also produces more juice.

♦   Lemon juice can be frozen. Place freshly squeezed lemon juice in ice-cube trays until frozen. Then store the lemon cubes in plastic bags in the freezer until they are needed.

Be a Fat Flush Cook

♦   Combine lemon juice with olive oil or flaxseed oil, freshly crushed garlic, and cayenne to make a zesty salad dressing.

♦   Because acids help proteins coagulate, your poached eggs will keep their shape if you add a few drops of lemon juice to the cooking water.

♦   Squirt lemon juice on cut fruits or white vegetables to help them keep their color.

♦   When preparing fish, place thin lemon slices underneath and around the fish. As the fish bakes or broils, the lemon slices will soften and may be eaten along with the fish.

♦   That glass of water will have more zip and look prettier if you add a slice of lemon to it.

THINK TWICE!

IT’S BEEN SAID . . .

ELLEN H., NORTH CAROLINA

CHARLIS., WASHINGTON

WATER

Did you know that the average person loses 10 cups of water each day just by breathing, perspiring, and using the bathroom? Yet a recent survey conducted by the International Bottled Water Association found that most Americans drink no more than five cups of water a day. While additional water is absorbed from the foods we eat, the math still doesn’t add up, especially when many people counteract their intake of water by consuming caffeine-filled teas, coffees, or sodas, which inhibit the reabsorption of water. It’s no wonder that a Cornell University survey showed that 75 percent of Americans are chronically dehydrated!

Even mild dehydration, such as a 2 percent drop in body water, can produce problems, including memory deficits, an inability to focus, and daytime fatigue. Some subtle signs of dehydration include dry lips, dark-colored urine, muscle or joint soreness, headaches, crankiness, fatigue, and constipation. Ironically, if you don’t drink enough water, your body senses trouble and begins to hang on to every bit of water it can. If you fail to hydrate your body, it stores water between cells and you end up carrying excess water weight.

To make matters worse, if you are dehydrated, your body stores more fat. Why? Without water, your kidneys are forced to call on the liver to help perform their functions. This keeps the liver from being able to burn as much fat as it normally would, so the fat gets deposited—often around the belly. In addition to reducing fat deposits and ridding the body of toxins, consuming generous amounts of water is an effective way to reduce cravings. Because water is a natural appetite suppressant and helps you feel full, you may not feel hungry if you drink it regularly throughout the day.

Still not convinced? Keep in mind that water is a powerful tool for a clear, beautiful complexion. Your body prioritizes where the water goes, and since vital organs take precedence, your skin is last on the list. If you fail to drink enough water, your skin will suffer more than any other part of your body. Being well hydrated also helps reduce constipation and, because water allows for efficient elimination, has even been shown to decrease the risk of colon cancer by 45 percent. Furthermore, a 2002 study concluded that a daily intake of at least five glasses of water cut the risk of heart disease in half! So “Bottoms up” to all my Fat Flush friends.

Recommended Usage

Eight 8-ounce glasses of water per day (which can be enjoyed in your cran-water or tea or coffee) plus one 8-ounce glass for each hour of light activity and even more if you speak a great deal, which surprisingly creates dehydration.

Just the Facts

♦   The human body is nearly 70 percent water. This amount can be seriously affected by stress, alcohol, and caffeine.

♦   While people can live without food for about a month, they can’t last a week without water.

♦   If you wait until you are thirsty to drink some water, you will already be dehydrated! By the time you feel thirsty, you have already lost over 1 percent of your total body water.

Boost the Benefits

♦   Keep a bottle of water with you in the car so that you can grab a few sips while you’re on the run.

♦   Don’t drink ice water with meals, as it dilutes digestive enzymes. To enhance digestion, enjoy a cup of hot water with lemon immediately after your meal.

♦   Caffeinated coffees, teas, and sodas are no substitute for water, since caffeine functions as a diuretic, causing you to lose water through frequent urination.

♦   Because your body loses water while you sleep, it’s a great idea to start and end your day with a glass of water.

♦   Keep drinking while you exercise! By replacing the fluid you lose as sweat, water keeps your energy level stable during exercise. Since water plays an important role in the transport of nutrients and chemical reactions in the body, staying hydrated boosts your metabolism, increasing the number of calories burned during daily activities. So have a bottle of water handy and take frequent water breaks.

Be a Fat Flush Cook

♦   Adding ice cubes to your morning smoothie creates a thick drink with the power to hydrate.

♦   Make water-filled foods a regular part of your diet. These include broth-based soups, lettuce, broccoli, and citrus fruits.

♦   Wean yourself off regular juice by diluting it with water, adding less and less juice as time goes on.

♦   To entice yourself (and your family members) to drink more water, try some of the following tips:

–   Add a splash of lemon juice to your water for a tangy flavor.

–   Make juice cubes by filling an ice-cube tray with lemon or cranberry juice. Pop a cube or two into a tall glass of water for a refreshing, festive drink.

–   Drop a couple of frozen strawberries into your water.