Summary of The Fat Flush Plan by Ann Louise Gittleman (nutritionist) Two-week daily protocol diet Oil: 1 Tablespoon twice daily of organic high-lignan flaxseed oil (high omega-3 fat-fighting and insulin-regulating) Suggestions: add to smoothie or other food, make salad dressing; keep refrigerated Brands: Spectrum, Health from the Sun, Flora, or Omega Nutrition Lean Protein: up to 8 ounces per day of all varieties of fish, seafood, lean beef, veal, lamb, skinless turkey or chicken, or whey Suggestions: fresh bass, cod, grouper, haddock, halibut, mackerel, mahi mahi, perch, salmon, sole, snapper, trout, tuna, etc and canned tuna, salmon, mackerel, sardines, and crabmeat; if packed in oil or with added salt, drain well under running water; bake, broil, or sauté in small amount of homemade broth Brand: canned cooking broths also by Shelton's, Health Valley, Hain's, and Perfect Addition contain no salt, MSG, or other chemicals Eggs: up to 2 per day (omega-3 enriched) Suggestion: buy organic, free range chicken eggs and boil or sauté, scramble, or bake in homemade broth; can also stuff Brand: Eggland's Best is OK Vegetables: unlimited, except for olives (3) and carrots (1) Choose from these: asparagus, green beans, broccoli, Brussels sprouts, cabbage, cauliflower, carrots, cucumbers, daikon, eggplant, spinach, escarole, collard greens, kale, mustard greens, romaine, arugula, radicchio, endive, parsley, onions, chives, green and red peppers, jicama, mushrooms, olives, radishes, bean sprouts, okra, alfalfa sprouts, tomatoes, watercress, loose-leaf lettuce, zucchini, yellow squash, water chestnuts, bamboo shoots, and garlic Suggestion: cook in small amount of broth and season with herbs Brand: Muir Glen makes a good line of canned tomato products Fruits: 2 portions daily Choose from: small apple, ½ grapefruit, small orange, 2 plums, 6 strawberries, 10 cherries, nectarine, peach, or 1 cup berries Cranberry water: 8 glasses per day to eliminate water retention, cleanse wastes from lymphatic system, and clean up cellulite Suggestion: mix 4 ounces of unsweetened pure juice with 28 ounces water and keep refrigerated Brand: Knudsen's, Trader Joe's, or Mountain Sun (or you could make your own with 12 ounces of cranberries, boiled in 4 cups of water until the berries pop; strain and store Long Life Cocktail: 2 times daily, upon arising and before bed, add either 1 full teaspoon of powdered psyllium husks or 1 tablespoon ground flaxseeds Suggestion: Health from the Sun packages flaxseeds already ground or you can ground them with a coffee grinder Herbs and spices: cayenne, dried mustard, cinnamon, ginger, dill, garlic, anise, fennel, cloves, bay leaves, coriander, parsley, cilantro, apple cider vinegar, cumin, and fresh jalapenos as desired Suggestion: only apple cider vinegar is allowed Legal Cheat: 1 cup of organic coffee in the morning and herbal tea as desired Suggestion: Sweetener: the only one allowed is Stevia Plus because it does not affect blood sugar, raise insulin levels, nor feed yeast In addition: drink an 8 ounce cup of hot water with the juice of ½ lemon before breakfast, take listed supplements daily, do yoga stretches each morning, take a brisk 30-45 minute walk daily, and massage your lower back and abdomen daily List of supplements: multivitamin for general nutrition, GLA supplement such as evening primrose oil or borage oil to burn fat, L-carnitine to burn fat, Tonalin CLA to increase metabolism, chromium to control carbohydrates, and lipotropic herb such as tumeric (in capsules) to reduce inflammation Recipes Fruit Smoothie 1 cup fresh or frozen fruit 1 scoop protein powder (whey) 8 ounces filtered water 1 tablespoon flaxseed oil ¼ teaspoon Stevia Plus 6 ice cubes Mix in blender until creamy. Chicken Broth 2 quarts filtered water 3 pounds chicken pieces with bones 3 tablespoons cider vinegar 1 large onion, cut up 3 stalks celery, cut up 4 springs fresh parsley 2 bay leaves Bring to a boil in a large pot, reduce heat, cover, and simmer for 45 minutes. Strain, discard vegs and bones, use chicken for another recipe, and refrigerate up to 3 days or freeze. Salad Dressing 4 tablespoons flaxseed oil 3 tablespoons apple cider vinegar 3 tablespoons fresh lemon or lime juice Cayenne pepper or herbs to taste Put in small covered jar and shake for 20 seconds. Menus for dinner 1. -grilled salmon with dill, garlic, and lemon -romaine with onion, cucumber, mushrooms, tomato, and flax seed oil dressing -sautéed green and yellow squash, green annd red pepper, onion in broth with selected herbs and spices 2. -grilled steak or pork chops with garlic and tarragon -Roasted eggplant, baby bella mushrooms, oonions, zucchini, red pepper with herbs or Provence in chicken broth 3. -baked chicken breasts with onions and mushrooms in white wine and chicken broth -Steamed broccoli -Cabbage slaw 4. -pan-seared pork chops, baked in oven with garlic, sage, broth, and red wine -Steamed cabbage -Calcuminto: cucumber, onion, tomato, flax seed oil, and vinegar 5. -pan-seared chicken breasts, baked in oven with onions, peppers, mushrooms, tomatoes, black olives, herbs and red wine -Romaine salad with cucumbers, green onion, celery, dressing 6. -broiled hamburger with garlic and rosemary -Brussel sprouts steamed in broth with lemon -Mixed greens salad (romaine, spinach, broccoli, peppers, red onion, and carrots) 7. -broiled steak with garlic and selected spices -Steamed spinach with garlic, ginger, and cloves -Sautéed yellow squash with onion 8. spinach salad with red onion, mushrooms, cherry tomatoes, boiled egg, and canned salmon, tuna, or sardines Good places to eat out: Ruby Tuesday (salad bar), Boston Market (roasted chicken), Wendy's (hamburger without bun and fixings bar)