13 Diet Tips for 2013

January 3, 2013
Ann Louise Gittleman, PhD, CNS

Ann Louise Gittleman, PhD, CNS

Award-winning nutritionist and New York Times bestselling author.

hormone disruptersSimple food strategies to renew you in the new year.

For me, the beginning of January always signifies a time of transition: out with the old, in with the new. A time to make way for new lifestyle habits that will make 2013 a healthier, slimmer year. No matter where you fall on the Fat Flush spectrum of detox, ongoing weight loss and/or maintenance, these thirteen easy tips and recipes are sure to tease and please:

1.) Flax seeds are a hormonal treasure-house of nutrients like lignans that are breast and prostate protective. Try adding one tablespoon of ground flax seeds (kept cool in pantry, fridge, or freezer) to grains and veggie sides before serving. Or slice up apples, pears, and nectarines and roll in ground flax seeds with cinnamon. Flax is fabulous for speeding up elimination and helps to balance hormones.

2.) Use reduced-sodium, wheat-free Tamari to replace soy sauce. Reduced-sodium Tamari contains 700 mg of sodium per tablespoon as compared to 900-1000 mg of sodium per tablespoon in most regular Tamari soy sauces. Add 1 teaspoon (233 mg of sodium) for great flavor in sauces, meatloaf and even on fresh veggies – minus the added wheat and salt that can create allergic responses and water retention in many individuals.

3.) To replace whole milk in soups and sauces, substitute unsweetened coconut milk or diluted cream (½ water with ½ real cream). Even those with lactose or casein intolerance, seem to tolerate real cream well because it is metabolized as a fat.

4.) Going grain free? Puree winter squash, broccoli, carrots, sweet potatoes, butternut squash, and peas as a side dish drizzled with a drop of virgin olive oil or macadamia nut oil for a nutty flavor.

5.) For hardcore burger lovers, try 1 teaspoon of Angostura Bitters to 1 pound of lean ground beef (I adore the beef from Ranch Foods Direct) to substitute for bacon, cheese, and mayo. Ground turkey can always replace ground beef in loaves and makes a great “turkey burger” with a dash of cumin, garlic and onion powder.

6.) For additional fat-fighting fiber, mix 1 – 2 tablespoons of chia seeds in the kids’ cereal. Just one ounce (or tablespoonful) yields about 10 grams of soluble fiber. That’s more than ½ of the USDA recommended daily amount, and nearly 5 grams of protein. What a seed!

7.) Cranberry sauce is a low sodium, high antioxidant and virtually fat-free replacement for heavy gravies on meat, fish, or poultry this time a year. Blend ½ cup cranberries (fresh or frozen thawed) with ½ cup raspberries, ½ teaspoon orange zest and ½ teaspoon Flora-Key or stevia. Heat in a saucepan for about two minutes until smooth.

8.) Grated orange peel or lemon rind (make sure these are organic) can be mixed into some ground nutmeg for a zesty cooking pickup. Add to fish or chicken before broiling and sprinkle on squash before baking.

9.) Horseradish (the herb of the year) and plain yogurt come together as a quick and easy dip, or a sauce for fish and veggies. Simply add 1 tablespoon of prepared horseradish to 1 cup of yogurt, and mix.

10.) Arrowroot is a fantastic thickening agent substitute for corn starch or flour – it’s a gluten-free enhancer that adds extra calcium to foods and is easily digested.

11.) Zucchini ribbons work wonders as a pasta substitute. Cut the zucchini into thin strips and sauté for a few minutes until soft. Then top with chicken, mushrooms, onions…whatever floats your boat!

12.) One of my Fat Flush secrets is this: if you crave something sweet, satisfy that craving with something sour. A simple, healthy pickle is just the ticket! Cut 8 cucumbers into spears and drop in a medium bowl with 1 cup apple cider vinegar, 1 minced garlic clove, 2 teaspoons fresh dill and a dash of tumeric. Cover and refrigerate for at least 6 hours. Enjoy as a snack or slice on salads and burgers.

13.) A high-protein smoothie from my Smoothie Shakedown is the perfect snack on-the-go that can satisfy an encroaching snack-attack. They’re so easy to make and take! You’ll need 8 oz of water (or cran-water), 1 scoop of Fat Flush Body Protein, 1 serving of fresh or frozen fruit and 1 tablespoon of flaxseed oil. Combine in a blender until smooth. Experiment with different fruits and combinations, and try adding cinnamon or ginger for an extra kick!

It has been a wonderful privilege connecting with you on so many fronts this year. Your comments and feedback on Facebook, the Forum, and my blog  and videos keep me in touch with what really matters to you about health, diet, detox, and on the energy medicine frontier. You have always been my favorite audience and I look forward to many more years of sharing and caring. Happy 2013!

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Ann Louise Gittleman, PhD, CNS, is an award-winning New York Times bestselling author of more than thirty books including The Fat Flush Plan series and her latest book, Radical Metabolism. She’s been rewriting the rules of nutrition for more than 40 years and is internationally recognized as a pioneer in the field of diet, detox and women’s health issues. 

For a FREE daily dose of tips and strategies for maintaining healthy weight, conquering insomnia, and much more…check out my Radical Health Tips.

I’d like to meet and greet you on my Facebook groups, so won’t you check us out at the Radical Metabolism RevolutionFat Flush Nation, or my Inner Circle!


  1. Terri Teeters

    I cannot print some of your recipes. Does one have to buy a book?

    • Administrator

      Hi Terri – There are many recipes available in Ann Louise’s books, however, we also the recipe archive at fatflush.com/blog. We just checked and it looks like the “print” link isn’t working – our web team is resolving the issue. In the meantime, try printing from your web browser (right click, print OR file, print) and it should work fine.

  2. lisad

    I have followed your sensible and wise healthy living style for over four years. At 48 I am in the best mental and physical shape of my life. Thank you!!

  3. Taghrid

    I had gestational diabetes with my last pregnancy and I have heard that flax seeds are not good for pr-diabetic people is that true? If so what is the seed substitute for flax seeds that has the same benefits?
    Thank You

    • Sierra

      As far as I know, the healthy fibers in flaxseed would actually be fantastic for helping to stabilize blood sugar!

  4. Monica

    Happy new year to you too! This is my second time trying your fabulous fat flush program. The first time, I lost 10 pounds in a month! This second time, I will continue eating your way! The only problem I seem to have is that I have not been able to deal with my hypoglycemia and I cannot go more than 3 and a half hours without meat or poultry (organic of course). Fish makes me hungrier still and it does not help, I don´t know why. So, I wanted to know if you had some advice on this issue!
    Thank you for devoting your life to improve people`s lives!

    • Sierra

      I think it would be great to just divide your daily protein requirement into 3 hour increments and munch on it throughout the day! I often do that if I’m battling PMS cravings. Cooking with cinnamon is another way to help stabilize blood sugar, and taking a supplement that contains Chromium (like ALG’s Weight Loss Formula) will do so as well. Best wishes to you!


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