Food Day 21

Honey water is a great healthy way to curb your appetite and make yourself feel good. It is low calorie and contains more minerals than sugar water.

Honey Water

How 

1. Buy organic honey if possible.
2. Raw honey has many vitamins and minerals and also contains antioxidants but may contain bacteria or viruses
3. Drink honey water when you wake up in the morning and before you go to bed.
4. Drink honey water as a replacement for sweet drinks such as pops or sweetened water
5. Don’t put too much honey in your water otherwise you lose the low calorie benefit
6. Store your honey in a cool dry place to keep it fresh for as long as possible.
7. If your honey has crystallized, place the container in hot water for 15 minutes. This will help return it to its liquid state

How do drink

• Drink with warm water (but hot enough to melt the honey)
• Add some fresh lemon to enhance the taste
• Add cinnamon to your honey water to enhance the taste

When to drink

• We recommended to drink this on an empty stomach
• Honey water can also be drunk after a workout session

Health Benefits/Facts

• Helps prevents weight gain. Honey water is sweet and will act to suppress your appetite.
• Suppresses cough and throat irritation due to its wound healing properties
• Honey water is low calorie but contains more minerals than sugar water
• Possible digestive aid. Early evidence has found positive effects of honey in terms of increasing weight and the passage of food through the stomach.

Reminder

Russet potatoes and grapefruits are great sources of vitamins, minerals, and fibers. Incorporate these foods into your diet for maximum health benefits.

Russet Potatoes

Directions

1. Peel the potatoes. In addition to potato leaves being poisonous, the outer skin of the potatoes contain defence mechanisms to protect the plant.
2. Do not eat the green spots. These green spots contain solanin, a toxin that can irritate the gastrointestinal tract. If enough is eating, vomiting and diarrhea can occur.
3. Russet potatoes can be boiled, roasted, or mashed. They are a great source of carbohydrates for lunch
4. For the purpose of detox, avoid adding things like, cream, cheese, and oil.

Benefits

• Healthy digestion caused by the high fiber content of potatoes
• Antioxidants and lower blood pressure. Antioxidants remove toxins from your blood and a lower blood pressure is associated with less damage to arteries.

Grapefruit

Sometimes it is difficult to lose weight while working. Thankfully grapefruit can help with that. Its high fiber content along with its vitamin levels make for a great food to help detox.

Directions

1. Choose a grapefruit that is heavy for its size and has a little spring when squeezed.
2. Grapefruits should be stored at room temperature, away from direct sunlight.
3. Winter is the peak season to buy grapefruit, oranges and other citrus fruits.
4. Because of its bitter taste, avoid eating grapefruit before something sweet.

Food Suggestions

• Make a fruit salad with strawberries, pineapple, sliced grapefruit, mandarin oranges and grapes
• Add some grapefruit slices to your salad at lunch or dinner. Compliment the oranges with walnuts or pecans, crumbled cheese and a light balsamic or citrus vinaigrette dressing
• Keep a bowl on the kitchen table or counter stocked with fresh fruit from the season. Seeing the fruits readily available will likely cause you to choose them as a snack more often than raiding the cupboards for a less healthy snack.
• Make your own juice! Nothing tastes better than freshly squeezed fruit juice in the morning. When you make your own, you can be sure there are no added preservatives or sweeteners
• Grapefruit intake should be avoided when taking certain medications, because of its enzyme binding ability. Because the acidity of citrus fruits, grapefruit should also be avoided if you have gastro-esophageal reflux disease due to the possibility of heartburn and regurgitation.

Benefits

• Helps manage diabetes. Grapefruits are low in calories but full of nutrients and an excellent source of vitamins A and C. It has a low glycemic index which suggests that it does not raise blood sugar levels significantly.
• Aids digestion. Fiber is very important and comes from the rind of the grapefruit. The fruit fiver combined with its high water content helps food pass through the digestive system easily and completely.
• Boosts the immune system. Vitamins C and K, which are found in grapefruits, are essential in making a strong immune system (vitamin C). They also support healthy bones, muscle mass, and the reduction of kidney stone formation.

Bonus Tips

How to Quit Craving

Read more

Now that you’re three full weeks into the whole 30, you’ve had more than your share of stomach grumbles. If you’re still holding strong, congratulations are in order. But, even the most dedicated dieters know that the hardest part often comes in the last leg of the regimen. Even though your body has had plenty of time to adjust to the new diet, it’s more than likely that your mind hasn’t. So don’t worry if you’re craving sugar: it’s absolutely normal to after such a long time. Here are a few tips to help you master your cravings.

• Step Back

First, instead of getting caught up in your craving, try to step back from it. Take a deep breath and evaluate your feelings: are you craving sugar, or are you just hungry? If you’re hungry enough to eat steamed fish or hard-boiled eggs, chances are you just need to eat. The first step is taking care of yourself.

• Master the Craving

If it turns out that you’re not hungry, that means that you are indeed craving sugar. However, there’s no need to worry: studies show that most sugar cravings only last 3-5 minutes. From here on out, it’s just a mental game. Try to focus on something else, be it a book, movie, conversation, or even a question, and trust that the craving will pass. If that’s not enough, you might want to snack on a piece of fruit: fruit have natural sugars, in addition to fiber and nutrients, so you might satisfy your sweet tooth while taking in healthy necessities.

• Helpful Activities

Another good option is to leave the situation entirely. If you’re craving food a few short steps from the kitchen, it makes sense to go for a short walk around the block. Haven’t talked to an old friend in weeks? Give them a call. These simple fixes are often the difference between giving in and holding out.

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