Category Archives: How to get off of sugar.

The Little Black Dress Challenge Is On.

Begins January 24th

Begins January 24th

Do you know what keeps me up at night as a personal trainer and fitness nutrition specialist?  This question: is it wrong to focus on appearance more than health?

The ideal figure of the past 40 years has become so thin that fitness professionals need to be cautious about chasing fashion at the expense of health, strength, and vitality.  It’s hard to live a fulfilling life when you’re walking around hungry all the time!

Still, I am so proud of the results my readers and clients have achieved during our challenges.  I asked Cherie, who did our first LBD challenge and lost 10 pounds and 13 inches in six weeks, what I should call the challenge going forward.  She said that “Little Black Dress,” was the right name because it described what she wanted: to look wonderful when dressing up.  She’s right, LBD isn’t about getting super skinny, it’s about looking your best and having confidence, not just on special occasions, but every day.

Plus, the great thing about this challenge is that you can get that tight dress, or pair of pants for the guys, out of the back of the closet, and use it as your gauge for success.  That way it doesn’t need to be all about the scale.

Now here is the best part: anyone who has purchased the Sugar Freedom program is invited to take the challenge as a free bonus!  That’s right: I will send you the new LBD meal plans, and add you to the LBD Challenge group on Facebook if you simply e-mail me with the phrase: LBD Challenge in the subject line.

All I ask is that you drop me a line describing your experience with the program at the end of the challenge.  Join me for accountability, recipes, meal plans, and the training you need to get results at home or the gym.  Training will be posted in the private Facebook group.  If you want a plan designed just for you, e-mail me: catherine@sugarfreedom.com, and I will create a plan that takes into account your equipment, skill level, and the number of days per week you have to train, for just $50.

Women and men just like you have literally lost thousands of pounds and inches with my programs, and the LBD Challenge is one of the most popular I have ever presented.  Join us to drop a size by Valentine’s Day, and 2 sizes by the end of the six week challenge.  If you have the Sugar Freedom program, it’s free!

Getting the most out of Sugar Freedom

It’s day six of the six week sugar freedom challenge, and it’s time to establish our ongoing fat release eating and moving pattern.

The goal of this six week program is to learn how to get and stay healthy for life.  It’s a big goal, but we can do it.

Individuals who have a permanent solution for a healthy body learn a way of eating and moving that makes them healthy and happy, and then they keep practicing what they have learned.

You are here to find out if eliminating sugar and grains, lifting weights, and doing interval training gets you to your health goal.  If it works, you learn how to keep it up for life.

The longer I coach, the more evidence I see that this is the best method.  Here is today’s menu, which is an example of how I eat each day.

Wake up:  Freedom Tonic, water.

Morning: Coffee with organic heavy cream: 3T maximum for the day.

Breakfast: 1/2 cup organic Greek yogurt. 1 oz. walnuts.  1 cup blueberries

Lunch: 1-2 chicken thighs, mixed green salad with oil and vinegar dressing, 1 cup broccoli, 1t butter

Dinner: Repeat lunch.  Add ons: 1/2 avocado, 2T salsa.

I don’t snack because I simply have no appetite for it, and my clients and readers generally report the same thing.  If you find yourself hungry, have a hard boiled egg, celery with salsa, or an extra serving of  the protein you have made for the day.

The way to win on this program is to simply eat more of what is already on the menu if you get hungry.  Just don’t go off plan by eating sugary or starchy foods.  This keeps your appetite under control, and that is the key to your success.

Leave me any comments of questions you have so that you can get results.

Get the program at www.sugarfreedom.com

 

Introducing Freedom Fridays

How much weight could you lose if you could stick to your food and fitness plan over the week-end?

If you’re like me, staying on plan is easier from Monday to Friday than it is on Saturday and Sunday.  My usual work and training schedule helps me to keep my commitments.  I look, feel, and perform better when I keep sugar, grains, and seconds off of the menu so it’s easier to leave them alone when there is work to be done.

When Saturday and Sunday come around, the little voice in my head says, “Don’t you deserve to let yourself go? Everyone else is doing it.”  As the Sugar Freedom Woman, I almost always stay strong, but I do get tempted!

Here is how I handle the week-ends and stay slim.

During the week I follow a Ketogenic food plan.  In addition to leaving out grains and sugar, I also eliminate fruit, nuts, and dairy except for the organic heavy cream I use in my morning coffee.  On the week-end I pick one day when I can enjoy a piece of fruit, a serving of stevia sweetened dark chocolate, or an elegant serving of cheese.

On very special occasions, I will make my Freedom Chocolate Mousse, and serve it with strawberries and crushed pistachios.  It is delicious, elegant, and it doesn’t trigger my appetite.

If we eat simply during the week, we can add back a few of our Fancy Freedom Foods without gaining fat.

Here is an example of a typical week-day menu:

Breakfast: 2 Eggs, 2 slices uncured Canadian Bacon, 1 cup spinach, 1T salsa.

Lunch: Large leafy green salad with olive oil and balsamic vinegar.  2 braised chicken thighs. 1/2 avocado.

Dinner:  2 Lamb chops, green salad as above, roasted broccoli.

On a Sunday or a holiday, I would add a serving of brie with a Granny Smith apple to lunch or dinner.  Luckily, one of my favorite restaurants has a special cheese plate daily, so I have that when my husband is having dessert.

It works beautifully to keep me happy, satisfied, and lean.

What are some special Freedom Foods that you can enjoy on week-ends and special occasions?

If you want to take your Sugar Freedom results to the next level, join my Six Week Challenge.  Get meal plans, training, social support, and coaching calls.

E-mail me: catherine@sugarfreedom.com for all the details.  Our next challenge starts November 1st: Sugar Freedom Day!

I’m not normal. That’s why I can help.

By the time I was six years old, I had started to figure out that I was different from my slender sisters.

They were a few years older than me, and they never ever seemed to be as hungry as I was.  I almost always cleaned my plate, and asked for more, but my sisters, especially Nancy who was two years older than me, almost always had to be encouraged and cajoled to eat enough.

After I was put on my first calorie counting diet at age eight, things got worse.

I remember always being hungry, sneaking food, and getting fatter.

I remember all of the names people used to call me.  My friends and family used cute names like Chubette, Pudgeball, Weeble, and Melon Belly.  They wanted me to lose weight because they wanted me to be healthy and happy.

They also wanted me to lose weight because I embarrassed them.

I was willing anything to make the people around me proud, happy, and kind, so when I discovered that cigarettes and Dexatrim could curb my ravenous appetite I started smoking and taking diet pills almost every day.

For the next 20 years, I smoked when I was hungry, and that kept me from becoming obese.

Then, I met the love of my life and we decided to marry and have a child.  I quit smoking, became pregnant, and I started to gain weight at a shocking rate.

Years of research and study as a trainer and nutrition specialist have shown me that I was suffering from insulin resistance.  Gestational diabetes was suspected when my blood sugar rose, and I developed pregnancy induced hypertension.

Thank goodness our son was born healthy, but my weight had soared from 125 to more than 205, and after delivery it didn’t want to come off.  I took seven years of cardio and low fat dieting to get my weight down to 165: still clinically obese.

It wasn’t until I stopped trying to diet and exercise like a “normal” person that the excess fat came off for good.

Normal people seem to be able to lose fat by cutting calories and doing more exercise.  The trouble is that normal low fat foods like bananas, oatmeal, and low fat yogurt make me ravenously hungry.

Yes, you read that right.  Some of my most powerful over eating triggers are bananas, grapes, whole wheat bread, and rice cakes of all things!  No wonder I couldn’t overcome obesity for seven years, even though I was doing up to 12 hours of cardio a week!

Yes, you read that right.  Some of my most powerful over eating triggers are bananas, grapes, whole wheat bread, and rice cakes of all things!  No wonder I couldn’t overcome obesity for seven years, even though I was doing up to 12 hours of cardio a week. On top of that, the cardio wasn’t making me leaner, it was making me hungrier.

Back in 2008 everything changed.  I started doing body weight intervals, and lifting weights.   At the same time, I stopped eating sugar and grains.  I lost all the weight I wanted to, and I never gained it back.

Two years ago, I began offering fat loss challenges to my readers and clients.  Our next challenge begins on November 1st., and I want you to join me in giving up sugar and grains for six weeks.

You will receive six weeks of meal plans, including recipes, shopping lists, and troubleshooting tips.

We will also train three times per week, and we will support each other on a private Facebook page.

In addition, everyone will will receive one 20 minute coaching call each week.

Finally, if you take before and after photos, and share them with me and the private group, you will be eligible to win a $250.00 prize for the most inspiring transformation.  This will be voted on by me and the participants only.

The cost is $99.  I will send you an invoice through Paypal.com.

Simply send an e-mail to me:

catherine@sugarfreedom.com and tell me you want to join the challenge.

The average result for those who complete the challenge is a loss of ten pounds of fat.  One of my clients, Mauri C.,  lost a stunning 22 pounds in six weeks.

If you have tried “Normal” weight loss plans without getting the results you want, it’s time to work with a coach who has overcome overweight and obesity herself, while helping her clients and readers lose thousands of pounds and inches.

Proof: You have been lied to about sugar and saturated fat.

I have suspected for years that the American public has been lied to about the effects of sugar and saturated fat on health, especially heart disease.  Finally, postdoctoral fellow and researcher  Cristin E. Kearns has uncovered documents that prove that the sugar industry paid scientists to shift the blame for rising rates of heart disease from sugar to saturated fat.

Here is a quote from the article that was published in the New York Times:

“The sugar industry paid scientists in the 1960s to play down the link between sugar and heart disease and promote saturated fat as the culprit instead, newly released historical documents show.

The internal sugar industry documents, recently discovered by a researcher at the University of California, San Francisco, and published Monday in JAMA Internal Medicine, suggest that five decades of research into the role of nutrition and heart disease, including many of today’s dietary recommendations, may have been largely shaped by the sugar industry.

“They were able to derail the discussion about sugar for decades,” said Stanton Glantz, a professor of medicine at U.C.S.F. and an author of the JAMA Internal Medicine paper.”

I want to urge you to read the entire article, especially if you suspect that sugar has impacted your health.

http://www.nytimes.com/2016/09/13/well/eat/how-the-sugar-industry-shifted-blame-to-fat.

This is about so much more than the theory that sugar consumption drives fat storage and accelerates aging.  This is about studies and government regulations that tell us to eat a certain way in order to prevent the number one cause of death in our nation: heart disease.

Yes, I cut sugar, and the grains that break down into sugar, out of my diet in order to lose weight and look younger.  I changed my diet because I want to sing and dance and look my best for as long as I possibly can.  I wrote Sugar Freedom in order to offer my solution to other people like me who couldn’t stop eating sugar and starch without eliminating it permanently.  I became a trainer and coach because I wanted to turn my cause into my livelihood.

Until I read that article, I admit that I felt some concern over studies that conflict with my experience.  There are large studies that show a correlation between eating red meat and saturated fat and shorter lifespan.  Here is my theory on that correlation:

I believe that eating saturated fat is healthy, but only in the absence of sugar, and the foods that break down into sugar.  So that means that a serving of grass fed organic beef with a side of spinach and garlic sautéed in pastured butter is incredibly healthy.  Take that beef and put it on a bun made with wheat and top it with ketchup made with sugar, and that dish isn’t healthy anymore, due to the insulin raising and inflammatory effects of the condiment and the bun.

I wish the formula for fat loss and appetite management was simpler.  It would be so easy to sell a diet that just cut sugar and not whole grains.  It would be so easy to sell a diet that told you to cheat with whatever food or drink that you wanted very week-end.  Sugar Freedom is not for the casual dieter who wants to drop a few pounds.  Pardon the drama, but for me and many of my clients, getting off of sugar and grain is a matter of life and death.

I used to be scared to share my story and my solution.

No more.

If any other diet works for you: Weight Watchers, Dukan, Ornish, that is wonderful.  Please, go ahead and try portion control and calorie restriction first.  If you absolutely have to get off of sugar and grains, then please, take the quiz on this page, try the free sample menu, and if you find that it works, join us.

catherine@sugarfreedom.com