Tag Archives: Grain Free Diet

Create Your Freedom Food Plan In Three Steps

Simple food for an abundant life.

Simple food for an abundant life.

The goal of Sugar Freedom is to give you the knowledge you need to create a lifetime eating system.

You must learn to answer this question, “What are the foods that keep me healthy and happy?”

One thing I have learned is that the answer to this question is as unique as you are.  Sugar Freedom is intended to release you from cravings so that you can rediscover your natural appetite, and learn to choose food rationally.  When we are hungry and stressed we rarely eat in a way that is consistent with our long term goals, unless we have a plan in place to make sure that we choose wisely.

If I could only give you one piece of advice on eating for fat release it would be this:

Always have some Freedom Foods available and ready to eat.

For me, that means salad greens are washed and chopped, and hard boiled eggs are available.  If I’m not willing to maintain that minimum level of preparation, something is off with my attitude, and I need to adjust it.

I separate my Freedom Foods into three categories, and I suggest that you do the same.

Category One: Fat Releasing Foods

These are the foods I choose when I want to get leaner.  Here are three foods from the three macronutrient groups:

Fats: Coconut Oil, Grass Fed Pastured Butter, Olive Oil

Proteins: Eggs, Organic Chicken, Tuna

Carbohydrates:  Romaine Lettuce, Broccoli, Cauliflower.

Category Two: Maintenance Foods

These are the foods I choose for more variety, and to prevent boredom.

Fats: Cheddar Cheese, yogurt, Swiss

Proteins: Uncured Hot Dogs, Pepperoni, Uncured Canadian Bacon

Carbohydrates: Apples, Grapefruit, Berries

Category Three:  Occasion Foods

These are for holidays, birthdays, and celebrations.

Fancy soft cheeses, nuts, dark chocolate sweetened with stevia, desserts made with Xylitol.

I believe that one problem with modern eating is that special occasion foods have replaced simple nutrition in our daily lives.  We shouldn’t expect to stay lean and healthy eating the equivalent of cake at every meal.

In order to get and maintain a leaner healthier body, we have to eat with wisdom and maturity at most meals.

What are your fat releasing, maintenance, and occasion foods?

If you can answer these questions, I can consider the Sugar Freedom program a success.

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

 

Free Weight Loss Accountability Challenge

It’s been eight weeks since the floor literally blew up at Gordon Studio.

The doors are closed, much of the equipment sold, and everything I kept is put away in its place.

It has been wonderful to get back in the gym, and return to the training that changed my body and my life eight years ago.

So many times, I have pursued the latest thing in diet and exercise in order to get leaner faster.

Every time I have had to face the fact that I can’t get greedy and try to cut my calories too low, while making my training sessions too long.

In my case, that always leads to rebellious over eating, skipped workouts, and beating myself up for fooling  myself again.

Does any of that sound familiar to you?

I don’t stay down for long though.  My solution is to get back to what works:

No sugar, grains, or processed vegetable oils in my food plan, a limit of twenty grams of carbs per day until my appetite is obviously reduced, and three weight lifting sessions per week without fail.

I add bodyweight training, yoga, or dance class two times per week, and I make sure I do activities I enjoy on my two recovery days like gardening, walking with my husband and son, and training and romping with my dogs.

The one thing that guarantees that I will take all of these actions is accountability from a like minded group of individuals who are pursuing clear fitness goals.

If this style of health training sounds good to you, this is my invitation to join me starting September 6th for a four week accountability challenge in the closed Facebook group: Sugar Freedom/LBD Challenge.  The group is free to join.

Go to https://www.facebook.com/groups/972825209446395/  and click the join button in the cover image.

If you would like meal plans, tailored training sessions, or coaching by phone or Skype, please e-mail me: catherine@sugarfreedom.com by August 29th.   Tailored plans are $50.00 for a limited time, and weekly coaching is $250.00 for the 4 week session.

Let’s get leaner, stronger, and happier together.

 

Adobe Spark

Three Great Reasons To Get Off Of Sugar

Here are three great reasons so get off of sugar, plus a free meal plan.

There are so many reasons to leave sugar behind, and today, I’m going to share my top three.

#1.  Eliminating sugar makes you look younger.  When I finally committed to changing my health lifestyle, it wasn’t just because I was sick of being overweight.  What really drove me nuts was being asked if I was my son’s grandmother, and being offered the senior discount, regularly, at age 43.  Within six month of going sugar free, I looked so much younger, and my skin looked so much better, that I threw out all of my foundation makeup, and many of my readers report that they have been able to do the same thing, including my sister Patty, who is 5 years older than me.  How does giving up sugar make you look younger?  When the body doesn’t have to metabolize as much glucose, it doesn’t produce as many age promoting free radicals.  Also, burning sugar causes a process called glycation, which increases the visible aging of the skin.  Here is a brief description of glycation from PubMed:

Nutrition and aging skin: sugar and glycation.
Danby FW1.
Abstract
The effect of sugars on aging skin is governed by the simple act of covalently cross-linking two collagen fibers, which renders both of them incapable of easy repair. Glucose and fructose link the amino acids present in the collagen and elastin that support the dermis, producing advanced glycation end products or “AGEs.” This process is accelerated in all body tissues when sugar is elevated and is further stimulated by ultraviolet light in the skin. The effect on vascular, renal, retinal, coronary, and cutaneous tissues is being defined, as are methods of reducing the glycation load through careful diet and use of supplements.
Copyright 2010. Published by Elsevier Inc.

So when you lower your sugar consumption, you can lower your visible age too.

#2.  Eliminating sugar aids weight and fat loss by reducing appetite.  I knew that getting off of sugar, and the foods that break down to glucose like grains, had a powerful effect on my appetite.  In the four years that I have spent as a Certified Personal Trainer and Transformation Coach, I have had the rewarding experience of seeing many of my clients and readers lose their cravings for sugary starchy foods.  The result?  They lost weight without experiencing the hunger and constant “food thoughts,” that are a normal feature of typical diets.  Although most formal studies on sugar have addressed the dangers of consuming too much, one major study published in the journal “Obesity,” demonstrated that  cutting sugar from children’s diets improved their health in just ten days. http://onlinelibrary.wiley.com/doi/10.1002/oby.21371/abstract

#3. Reducing sugar consumption improves mood.  When my readers reduce sugar in their meals, they automatically reduce processed foods.  Why?  The vast majority of foods that come in a bag or a box contain sugar.   Eliminate sugar and get rid of foods that have been shown to increase the risk of depression.  A study published in the British Journal of Psychiatry found that, “In middle-aged participants, a processed food dietary pattern is a risk factor for CES–D depression 5 years later, whereas a whole food pattern is protective.”

The truth is that a sugar free lifestyle can make you look and feel so good that you will be too busy enjoying life to miss the junk food.  So how do you get started?  Here is a sample of the kind of menus I follow every day.  (Be sure to check with your doctor or a registered dietitian before changing your diet, especially if you have a health condition.)

Enter your e-mail in the box in the upper right hand corner to get another meal plan, recipes, and to take the sugar addiction quiz.

Want even more options for great results?  Get the Sugar Freedom System at SugarFreedom.com <===Click here!

These menus help my readers lose fat and keep it off.

These menus help my readers lose fat and keep it off.

 

 

 

 

 

Sugar Freedom Success Story

This week, six of my students at Gordon Studio entered the Turbulence Training Transformation Contest.

My transformation journey began with inspiration from a woman like me who found a way to get the results she wanted.

I hope these stories inspire you too.  Here’s Sharon.

My story starts 12 years ago after having cancer surgery and deciding that I wanted to be a happier, healthier person.  I weighed 260 lbs and am 5’5” tall.  I was 47 years old and very unhappy with myself.  Four months after my operation I decided that I didn’t want to be fat anymore so I joined Weight Watchers and met a woman that would change my life, Trish.  She taught me that to lose weight it just wasn’t changing my eating habits but getting more active.  So I joined a women’s workout gym and started to walk.  I did this for quite a while then started jogging, first 2 miles then working my way up to 5 miles.  But the bad thing was in all these years my body stayed the same.  I would jog 3, 4 even 5 times a week and nothing was happening.  I was ready to give up, in fact I was only going out a couple of times a week.  Then I started to talk to one of my WW ladies about her success and what she was doing, she told me about Gordon Studios and especially about Catherine Gordon.  I went in for a Zumba class but soon found out about TT, I was hooked.

I started to really get serious about my TT about 6 months ago.  I love that each class is different.  Some nights Home Workout Revolution, or maybe its TT Metabolic Monster, other nights I love it when we do TT for Buff Dudes and Hot Chicks.  Its always different and NEVER gets boring.  It may sound crazy but the class of 1000 reps is one of my favorites, because when we get done I feel like I have climbed a mountain.  If you had asked me 12 years ago this is where I would be right now I would have laughed.  I am so blessed to have TT and Catherine in my life, and its not just for now but this is forever.

So Proud Of Sharon!

So Proud Of Sharon!

Everyone Told Me To Eat Less and Move More.

Everyone told me to eat less and move more, but nobody showed me how.

Yes, I was a chubbette.  By the time I turned 8, it was apparent that my good appetite wasn’t an asset anymore.  No, what used to be a great way to please my Mom and get approval had turned into a problem.  Thank heaven I didn’t know at that age that it would take me 35 years to figure out how to stop overeating, and five more years to work up the courage to tell my personal training clients how I did it.

Now, I’m getting ready to tell the world, or as many people as I can reach, how I got off of sugar, grains, and processed oils, and finally lost all the weight I wanted.  For keeps.

In the photo, you can see a tiny fraction of the books I read on my search for a solution to my fat problem.  These are just the books I kept, and these two stacks don’t even include all of the Kindle and E-Books I’ve bought over the past 5 years.  I kept buying diet books, and I keep buying diet books because I’m a curious cat.  I don’t just want to know that a diet works.  I want to know why it works.

Even more than wanting to know why fat gets used up and sent packing, I wanted to tell my students, and anyone else I could get to listen, how to use up excess fat too.

Now, I suspect  you know full well that a great body only comes with great training.  You also know, that only a tiny fraction of women can eat without any thought for food quality or quantity  and stay lean and vital.  How many trainers have you heard say that fat loss is 80% diet?

I say it too, because I believe it’s true.  Although a great exercise program can actually reduce appetite, and it will certainly build muscle, an eating strategy that satisfies and nourishes you while allowing you to shed fat is something to cheer about.

The students at my fitness studio tell me that what they value most is my honesty.  They want to know what it really takes to eat for fat loss and figure goals.  I’m so excited that the time is almost here to reveal Sugar Freedom.

What is Sugar Freedom?  It’s exactly what I ate to get to my ideal goal weight, and stay there for 5 years and counting.  I’m going to go ahead and call it a diet because it is intended to cause fat loss.  I think that any eating plan that is meant to change your body should be called a diet.  An eating strategy that keeps you at your desired weight should be called maintenance, and the “Lifestyle Change” that so many of us seek is found in maintenance.

The Sugar Freedom Plan starts with the Three Day Sugar Strike, which is a simple and specific, short-term diet that gets you off of sugar, grains, and processed oils by showing you how to get satisfied on nourishing, fat burning, appetite lowering foods.  The Three Day Sugar Strike is going to have you feeling full, and empowered to “walk on by” when sugary, starchy foods try to get in the way of your fat loss and figure goals.

After 3 days, you will transition to the Sugar Freedom Diet, which adds back some of the foods like fruit that are eliminated on the Sugar Strike.  Part of the Sugar Strike strategy is to give your taste buds a break so that naturally sweet foods like berries and carrots taste great again.

You will follow the Sugar Freedom Diet with “Occasion” or “Bonus” meals every 10 days until you reach your fat loss goal, and maintain it for 3 weeks, or longer if you wish.  Occasion meals give you chance to add back foods like dark chocolate, and baked goods like muffins and pancakes made with almond and coconut flour.  The idea is to give you the chance to eat super yummy foods, and see how your appetite reacts.  After 10 days on Sugar Freedom, you will know what natural hunger and a normal appetite feel like, and you will be able to make an honest decision about what “bonus” foods fit in with your fat loss goals.

Finally, you will embark on the Sugar Freedom Lifestyle.  The Sugar Freedom Lifestyle is personalized, as it contains all of the foods that make you healthy, vital, and dare I say beautiful, while  it leaves out the foods that interfere with your satisfaction, and your life goals.

My wish for you is that Sugar Freedom will help you find the ideal way of eating that gets you your ideal body, and the energy and confidence to create your ideal lifestyle.

I guess that makes me an idealist.

So be it.  If the 13 year old girl whose nickname was “Weeble” could finally reach and maintain her ideal weight after 35 years of trying, I sincerely believe that you can too.  Then we can be idealists together.

 

Catherine Gordon A.C.E. was named Certified Turbulence Trainer of the Year for her work with her clients at Gordon Studio in Sonora, CA.  She is a member of the National Weight Control Registry, and the author of The Sugar Freedom Diet.  Her website is www.sugarfreedom.com.

Diet Books!

Camera Ready Diet

Permanent fat loss happens when you discover that there is something, often many things, in life that gives you far more satisfaction than eating or drinking.

You are ready to change your eating habits, and release all the fat you wish, when you start to care more about creating, and less about consuming.  

You definitely need plenty of food to nourish and satisfy you so that you have the energy and motivation to get out into the world and make your dreams come true.

Too often, we get into a “Diet Emergency,” and try to loose five pounds in three days by eating nothing but cabbage soup, or just drinking that weird lemon juice, honey, and cayenne pepper thing, whatever it is.  This Three Day Camera Ready Diet is nothing like that.

If anything, you will be eating more food by volume than you usually do if you are currently living on breakfast cereal, sandwiches, and pasta.

The point of the Camera Ready Diet is to reduce inflammation, (especially facial puffiness) and give you energy and a healthy glow.

My former student, and now fellow Zumba instructor, Melanie and I will be shooting three episodes of “Simple Fitness” for our local cable channel this Sunday.  Can you imagine trying to do three thirty minute interval workouts in a row on a juice fast?  I certainly can’t.

So here is the eating strategy that will get you glowing, and ready to power through your office party, yearly family photo, or help you look smashing and dance all night on New Years Eve.

First, lets get the “Nos” out of the way:

No alcohol, sugar,  grains, or dairy.   It’s just for 3 days off of the alcohol and dairy, and trust me, it’s worth it.

You’re going to focus on foods that are nutrient dense, and high in fiber and water content.  Vegetables for breakfast?  You bet.  (IHOP may suggest that you eat breakfast for dinner, but if you want to look fantastic, I suggest you turn that suggestion around.)

Start your day with the juice of 1/2 lemon in warm water that I always recommend.  If you need to sweeten it, use a few drops of liquid stevia.

If you drink coffee, lighten it with unsweetened almond or coconut milk.

The veggies that are the star of the show for these three days are:  Spinach, onions, celery, carrots, tomatoes, mushrooms, eggplant, asparagus, and parsley.  You don’t have to limit yourself to these, but other than the carrots, stick to vegetables that grow above the ground.  Some of these are stars for containing phytonutrients that enhance the color and texture of your skin, and some support proper fluid balance.

Note:  Remember the water paradox: the more you drink the less you retain, so drink up.

For breakfast yesterday morning I sautéed onion, celery, carrots, spinach, and parsley in 1T coconut oil, and seasoned it with organic iodized sea salt, ginger, and turmeric.  I added 2 poached eggs and I was in heaven.  Now you don’t have to have eggs.  This may sound odd, but I want you to get in some fish that’s high in omega 3s over these three days, so you could have salmon or tuna instead.

Here’s a way to prepare canned  salmon that I love:  To one drained 4 oz can of salmon with bones removed add 1T vegenaise soy free-mayo, 1t dijon mustard, and 1/4 cup chopped raw unsalted almonds or walnuts, plus 1 T chopped celery, and 1t onion if you like.  You can even form these into a patty and cook them in coconut oil, ghee, or kerrygold butter.  This works great at breakfast, or you can serve the salmon or tuna over romaine lettuce at lunch.

Speaking of lettuce, a big salad at lunch dressed with extra virgin olive oil and Bragg’s Apple Cider Vinegar is a must!  Use whatever mix of oil to vinegar that you like best.

Other proteins for lunch besides salmon or tuna include poultry, grass fed beef, or pastured pork.  Portion size?  It should be about the size of your palm.  Please eat as much salad, and or cooked vegetables as you need to fell full and satisfied, not stuffed.

Dinner is going to be the same as lunch, with vegetables cooked in one of the fats listed above and salad filling most of the space on your plate, (or plates).  Then add serving of meat, poultry, or fish.

If you want a snack choose up to two servings of low sugar fruits like berries, or an organic granny smith apple.  Add an ounce of almonds or walnuts if you wish.  If you need a more substantial snack, add some sliced turkey, or have some left-over salmon or tuna salad.

Remember it is the simplicity of this 3 day strategy that makes it work.  The motto here is to trade “variety for satiety” so that you can look great for your picture or event.

You have a busy, active life so going hungry is not a good option.  Focus on “Beauty Foods” like colorful vegetables and omega 3 rich fish and you will be

Morning Veggies

Morning Veggies

satisfied, energized, and “Good to Glow.”

 

Secret Weapon Breakfast

Eat This: Stay Satisfied For Hours!

Eat This: Stay Satisfied For Hours!

This dish may not be my most beautiful recipe, but it will make you look beautiful.

Cook 3 cups of spinach in 1T coconut oil.  I added onion and red cabbage because it was handy.  I seasoned this with organic ginger, turmeric, and sea salt.  Top with 2 eggs cooked in coconut oil, and organic salsa.

I’ve been recommending this breakfast for more than 3 years now because it keeps me full all the way to lunch time, even if I eat as early as 6:30AM.

The secret to letting go of sugar and grains is making sure to get nourished on satisfying food.  Plus, dark leafy greens and colorful vegetables literally make your skin glow with healthy color, and who couldn’t use that this time of year?

Don’t forget to opt in at the right so that you can get The Sugar Freedom Plan at a deep discount when it’s released this December 26th.  It literally contains all of the meals that I used to lose 60 pounds, and keep them off for good.

And don’t forget to drink plenty of water today!