Tag Archives: Sugar Detox

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

 

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

Three Diet Fixes You Can Use Right Now

Three Diet Fixes You Can Use Right Now

1.  Find out exactly how much you are eating with www.fatsecret.com

Fat secret is a totally free, easy to use, and accurate food and calorie tracker that gives you the information you need in order to be confident that you are following your food plan correctly.  For example, if you are starting a Ketogenic diet, you need to make sure that you are eating 20 grams or less of carbohydrates a day in order to get into nutritional ketosis for the first time.

If you are training to build muscle, you may be following the advice to get one gram of protein per pound of your lean body weight.  It’s pretty hard to get the results you want if you’re guessing, so it’s always best to have an accurate tracking program.

2.  Simplify Your Menus

You don’t need to prepare elaborate meals in order to create satisfying meals that you actually want to eat.  As a matter of fact, studies show that a little less variety helps to reduce appetite.  That way you eat less automatically.  This is a strategy I have literally been using for years, and it never fails.

Here’s how:  I pick 3 proteins, 3 carbs, and 3 fats as the basis of my meals for the day.  I have even used the same foods for 3 days in a row if I absolutely have to shed fat fast.  Here is an example of a daily meal plan using this tip:

Proteins:  Eggs, Shrimp, Chicken.  Carbohydrates: Avocado, Romaine Lettuce, Tomatoes.  Fats: Cream, Avocado Oil, Olive Oil

Breakfast: 2 scrambled eggs, 1/4 avocado, shrimp.

Lunch: Chicken breast, romaine lettuce, tomatoes, 1/4 avocado

Dinner: Shrimp, romaine lettuce, tomato, hard boiled egg.

Olive oil and vinegar dressing, and 1T home made mayo (made with avocado oil, 1 egg yolk, lemon juice, and cider vinegar) are included to make these meals enjoyable without over stimulating my appetite.

3. Slow Down and Chew Every Bite.

Recently, I was shocked to learn that eating too fats was a common cause of stomach bloating.  Imagine, instead of doing all those crunches that really don’t help to get you a flatter belly, you could simply slow down and enjoy your food.

Try this experiment: see what happens when you try to chew each bite 30 times.  By practicing the 30 bite technique, a healthy sewing pace of 20 per bite will become natural and normal.

My readers, clients, and I can assure you that quick fixes like these have helped us lose up to 5 pounds in three days.

If you want to simplify your workout, I highly recommend The Venus Factor plan that you can find at this link: ===>Click Here<===

I used this program to get fantastic results before I became a personal trainer.  The entire program can be done with Dumb Bells, which is a big plus if you train at home, or in a busy gym where the bar bells and the squat rack are often taken!

I hope this report was helpful, and I want you to e-mail me: catherine@sugarfreedom.com if you need tips, strategy, or coaching to help you reach your goals.

P.S.: E-mail me if you want to join the free Facebook Accountability Challenge that starts September 6th.

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.

 

 

 

 

 

6 Week Sugar Freedom Challenge Case Study

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For six weeks starting in May, four Gordon Studio Members took the Six Week Sugar Freedom Challenge and ran with it. Even though I seem to remember one member telling me, “I’m not giving up sugar” when she first joined, her change of heart led to a change of figure.

They all eliminated sugar, grains, and processed vegetable oils from their diets, and they did resistance and interval training three to four times a week. They could choose to eat a bonus meal every week that contained their favorite foods, as long as these weren’t trigger foods. (Trigger foods are defined as any food that you can’t eat in a standard serving without triggering cravings and overeating.) In addition, all four members had their weight and measurements recorded, and they all took before and after photos.

Although they did experience some uncomfortable symptoms of withdrawal from sugar and grains, all of them lost significant amounts of body fat, and several inches overall. I’ll begin with Paulann’s results, as she was a challenge alumni who had already lost 10 pounds in the first 6 Week Challenge that Gordon Studio ran at the end of 2014. Paulann lost another 6 pounds in six weeks, but the best part in my opinion as her trainer and coach is the fact that she lowered her waist to hip ratio to .8. This is regarded as a healthy waist to hip ratio, and it is an excellent indicator of good overall health.

The three other participants were doing the Sugar Freedom Challenge for the first time, and I was delighted and gratified by their efforts. Cherie lost 11.6 pounds and 12 inches, Whitley lost 11.2 pounds and 14 inches, and Candy lost 13 pounds and 10 inches.

Although the case study sample was small, every participant lost a least a pound a week, and three of them lost almost 2 pounds a week, which is considered an ideal amount when it comes to losing fat while preserving lean muscle. Even better is the fact that they all improved their strength, balance, flexibility, and energy for daily living.

As a Certified Turbulence Trainer and ACE certified nutrition specialist, I believed that I had the tools to help my clients lose fat and transform their bodies, but nothing compares to the thrill of seeing the combination of Sugar Freedom and Turbulence Training get results live in the studio.

Most of all, I am so grateful to all of the Gordon Studio members and Sugar Freedom readers who have the dedication and willingness to try new and challenging fitness techniques. It is so worth it.