Simple 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!