Categories
weight loss

To Maintain A Big Weight Loss Key #5

#5 Is Fun

The 5 Keys To Maintain a big weight loss are:

  1. Faith
  2. Food
  3. Fitness
  4. Friends
  5. Fun

When it comes to health and fitness, you have choices.

You have to breathe, drink water, and eat enough protein and fat to stay alive, but everything else that you eat, and all the ways that you move involve an element of choice.

A challenge of simply being human is choosing well among the enormous variety of experiences you can have at any given moment.

When I was going through my physical transformation from obese to healthy, I met people at the gym and on-line who had gone on the same fitness journey. The ones who kept weight off long term had developed a health and fitness lifestyle. In other words, they kept following the practices that led to their weight loss in the first place.

What keeps exercisers engaged in their fitness practice for life?

Last week, I read an intriguing article, published by Harvard University. I have copied an exerpt below, and you can read the entire article here:

https://scienceblog.com/526056/no-one-outruns-death-but-hunter-gatherers-come-closest

“No one outruns death, but hunter-gatherers come closest”

October 18, 2021 Harvard University

Keep moving as you get older, says evolutionary biologist Daniel Lieberman, comparing tribal ‘healthspans’ with outcomes of sedentary Americans

Lieberman, who spoke at a virtual lecture sponsored by the Harvard Museum of Natural History, said he began thinking about the rise of the modern exercise culture while conducting research among native peoples who, though often more fit than Westerners, also often expressed surprise at his questions about exercise and training. He once asked a member of a tribe known for its running prowess about his training regimen, and instead of hearing about intervals and splits, Lieberman was asked in return why anyone would run if they didn’t have to. (Italics mine.)

Lieberman, who published his latest book, “Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding,” in January, realized that what he believed to be a modern concept of exercise was really a Western, wealthy, industrialized concept of exercise. “For most of the world and for most of human history, people exercised because they had to or because it was rewarding for them, as in the case of dancing.

So the key to maintaining a fitness practice as part of your lifestyle for those of use who don’t have to train to earn a living is to make it rewarding. In other words, you need an element of Fun.

How to choose your fitness practice in a world full of entertaining distractions.

The internet provides us with practically infinite variations of activities that give us little “hits” of reward. Facebook, Instagram, Twitter, and YouTube all use technology that hooks the viewer in and keeps them pleasure seeking for as long as possible.

With all this reward at our fingertips, how to we make sure that enough of our free time is spent in healthy movement? I love music, and I have access to recordings of almost infinite variety on YouTube, Spotify, and Soundcloud. I adore ballet, salsa, tap, and jazz, and I can watch all of these and all kinds of entertainment right on my phone. Even with all of this entertainment in the palm of my hand, I still want to dance myself. I want to play, and the internet provides the soundtrack.

Once Covid hit, it also provided a virtual space for people to exercise on a vastly larger scale. How many people have learned to use Zoom for the sake of fitness alone? Speaking of Zoom, I have recently renewed my Zumba and Zumba Gold instructor licenses, and I will be offering classes on-line. When I first started teaching the Latin dance fitness craze my classes were packed, and I pushed the intensity hard for 60 minutes. Now I’ve designed my classes with the variable intensity that keeps it effective, but fun.

I find the opportunity to dance and enjoy fantastic music to be incredibly rewarding. I get to practice and teach fitness by choice and out of joy, which is the 5th key to permanent weight loss.

I salute all of the clients I trained who fell in love with movement whether it was weight lifting, intervals, Tabata, swimming, cycling or dance. They are the ones who keep the change and maintain their physical transformations.

I want you to find your fun, practice what you love, and fitness will become a part of your lifestyle.

Be well, eat for yourself, and practice what you love.

Catherine

Categories
Tools For Maintenance

How To Maintain A Big Weight Loss Key #4

 Key #4 to Maintain a Big Weight Loss: Friends

With these friends, I get a long walk every day.

Like the song says, “You’ve got to have friends,” especially when it comes to keeping weight off for good.

When I was studying for my personal training certifications, “Social Support,” was the the term I was taught for the power of friends, coaches, and allies to enhance long term success at weight loss, or any other area of personal development.

This is a good time to share one of the most important secrets of maintaining weight loss, or preserving any ongoing achievement: 

In order to keep what you’ve got, you need to keep doing what you did to get it.

For example, in order to create financial freedom, you need to live within your earnings and grow your financial surplus.  Even as you generate more income and build financial resources you still have to stay within your budget, even if that budget is bigger.

In order to maintain a big weight loss we stay true to what we did to create it.  

The same challenges we face as we pursue our goals remain once we’ve achieved them.

I have been reading Mel Robbin’s book, “The High 5 Habit,” and she writes about three things that interfere with reaching a goal:

1. Your Goal Is Too Big

2. You Don’t Have A Plan.

3. You Try To Achieve It Alone.

When I was going through my fat loss transformation in 2008, I entered a transformation contest that included social support through the TT Members website.  Many of us were new to weightlifting and interval training, so we would share tips for getting over soreness, sticking to our training schedules, and managing temptations to cheat on our nutrition plans.

The most important thing I discovered about social support was that helping other people stick to their goals was a powerful predictor that I would stick to mine.

We receive what we want for others, and it is definitely true that when you want to get something, you improve your odds of success by helping someone else get it too.

You can get support at a distance with Facebook groups, and you can get in person support by striking up friendships at the gym, working with a personal trainer, or taking fitness classes. Most of us already know someone who would like to get fitter, stronger, and happier.  The next time one of your friends says,

“I need to get some exercise,” it’s time to team up.

Our local hospital and community college both offer low cost fitness opportunities to the public, and there is a wealth of free content on YouTube that can get you started.

Here is a link to a video demonstrating the program I’m using right now to maintain muscle while I also pursue improvement in my dancing: 

I am so grateful to the people in my life who are committed to good nutrition and effective fitness training. I am delighted by my friends in their 70s and 80s who are enjoying retirement to the fullest because of the physical freedom they get from cooking, training, and having fun.

By the way, Fun is Key#5 to maintaining a big weight loss, and I look forward to sharing ways to bring more fun into your lifestyle in my next post.

Until then, Eat For Yourself, and Practice What You Love.

 Catherine

You can access a free copy of the original  Sugar Freedom program by clicking below.

==>SugarFreedom<==

Categories
Motivation Tools For Maintenance

How To Maintain a Big Weight Loss: Key #3

Key #3: Fitness

The Five Keys to Maintain a Big Weight Loss are:

1.Faith

2. Food

3. Fitness

4. Friends

5. Fun

In this blog post, I am going to share the proven training technique for unlocking permanent positive change in your body composition.

You’ve Probably heard trainers say that losing weight is 80 percent food and 20 percent fitness. This is accurate for many people in my experience, but maintaining weight loss is closer to 30 percent fitness, and maintaining lean body mass is 80 percent resistance training.

Thousands of people have done my workouts either in person or on line, and my students who maintain their weight loss are the ones who continue to do resistance exercise. My readers and clients who incorporate interval training, and fun physical activity literally become stars of fitness. They shine a light on the joy of movement that influences other people in a healthy way. 

We can apply the 80/20 principle to training by giving intense effort to 20% of our reps for any given set. All of the reps require excellent form, but if the set has 10 reps, it should be a real challenge to maintain excellent form for the last two. This is good news, because then 80% of the reps should have an element of enjoyment, while true discipline is only required for the final two repetitions.

This technique delivers the most important benefits of resistance training which are, strength, better body composition, staying power, and best of all, improved insulin sensitivity. 

Insulin sensitivity is my super power, and I want you to make it yours too.

Four major benefits of good insulin sensitivity are:

Benefits of Insulin Sensitivity

  • Easier fat loss. When you’re insulin resistant, you’re more likely to have trouble losing weight, or maintaining a healthy body weight. …
  • Less risk of all disease. …
  • Better brain health and cognition. …
  • Fewer cravings and less hunger. (From Dr. Taz’s Centre Spring M.D. Website.)

Here is a proven resistance training program to improve your insulin sensitivity in six weeks.

Perform one set of nine resistance exercises to momentary form failure.  

1. Push ups 2. Dumb Bell Squats 3. Dumb Bell Rows 4. Romanian Deadlifts 5. Dumb Bell Overhead Press 6. Dumb Bell T-Bends 7. Dumb Bell Curls 8. Single Leg Sit-To-Stand 9. Dumb Bell Tricep Extensions.

You will notice that this plan alternates upper and lower body exercises. You don’t need to go to the point where you can’t do another lift. Your goal is to perform reps until you can’t do the lift with excellent form. In my case, I hadn’t been doing push ups regularly when I started this program, and I could only do three excellent push ups before I had to move on to the Dumb Bell Squats. 

Warm up by doing a few reps of each exercise without any weight. 

Do this training session three times per week for six weeks.

These sessions are short enough that you will have time for other activities that you enjoy like yoga, dance, walking, or swimming.

When it comes to the third key to maintaining a big weight loss: Fitness, I want you to know that muscle matters. You really can gain the benefits of resistance exercise safely in a very managable amount of time.

In my next blog post, I will share the power of friends to help you stay committed and accountable when it comes to your goals for health and happiness.

In the meantime be well, and Eat For Yourself.

Categories
Motivation

5 Step Plan For Health and Happiness.

Step 2: Find Your Freedom Foods

Hundreds of years before I was born Luigi Cornaro wrote: “The Art of Living Long.”

He had experienced very poor health up until his late thirties, and when his doctors told him to make a change or prepare to die, Cornaro committed to a two point plan that was as effective as it was simple.

Luigi decided to eat only as much food as he could comfortably digest, in other words not too much, and he chose to only eat foods that agreed with him.

Almost five hundred years before I was born, Luigi Cornaro decided to eat for himself.

His food choices were determined by what felt right to him, not by the fashions of the day. By embracing simplicity in his eating, Cornaro was able to achieve health, happiness, and extraordinary longevity, as he lived over 100 years.

My favorite part of Cornaro’s book is his description of his delight in being a grandfather. He relates his joy in playing, singing, and laughing with the little ones, and conversing with the older ones. He tells us how he is able to climb hills, mount his horse without any assistance, and and enjoy his intellectual, artistic, and social pursuits with ease.

What is most important to me at age 57, is Luigi Cornaro’s conviction that the years after age seventy, are the best that a person can experience due to a shift in attitude toward giving and enjoying people, places, and experiences rather than trying to gain more money and things.

I have found that a simple nourishing diet quiets the negative voices and fears that drove me to keep seeking pleasure and relief in more food and drink for so many years. Simplicity, not variety and novelty, is what satisfies our appetites and let us happily turn to other pursuits.

The ability to feel contentment is a wonderful gift for our times. As we confront the reality of our personal and collective impact on the environment, we need to realize that now is the time to find a way to tread lightly on the planet, and shift our desires in a way that heals it instead of demanding more from Mother Nature.

By simplifying our lives and returning to health and enthusiasm, we can put our energy into pursuits and enjoyments that help the community and the environment. How can we add to the confidence, security, and happiness of young people?

Let’s embrace simplicity in what we consume starting with food. Then let us take our health, energy, and optimism into the neighborhood and the marketplace with the intention of growing in what we experience instead of what we consume and collect. Let’s develop the physical and emotional freedom that let’s us embrace sport, art, culture, and fulfillment through what we do instead of what we earn, buy, and eat.

It starts with your Freedom Foods, and it can lead to health and happiness for you and everyone around you.

Categories
weight loss

13 Years At A Healthy Weight

I quit sugar in April of 2008. By the last week in August of that year, I reached a normal, healthy weight for the first time in eight years. From a highest non-pregnanacy weight of 195 at a height of only 5’1, to my current weight of 125 is 70 pounds. That means I lost more than a third of my body weight.

It is unusual, to put it mildly, for a woman to lose that much weight with nutrition and fitness training alone. It is so rare to maintain that much weight loss for over a year, that the National Weight Control Registry surveys members like me each year to gain insights on what it takes to maintain a loss of more than 30 pounds for more than one year.

In this post, I will be sharing the Five “Fs” of significant long term weight maintenance. These are:

1.Faith

2. Food

3. Fitness

4. Friends

5. Fun

Let me begin with Faith. When it comes to significant lasting weight loss, I am describing the belief that it is possible for you. Whether your faith comes from a Higher Power or not, without the belief that you can lose the weight, you will not be able to turn your desire to change into action.

I began to believe that I could transform my body when I started reading about transformation success stories, and seeing pictures of them on the internet in 2007. Not long after this, I began listening to early podcasts like, “Inside Out Weight Loss,” and, “The Livin La Vida Low Carb Show.”

I learned that women and men over 40 like me were finding a way to manage nutrition, fitness, and mindset that led to lasting change. Their stories gave me hope and even more desire and determination to take action by completely changing the way I ate and exercised. Their examples led me to eliminate sugar, grains, vegetable oils and seed oils from my diet, and to replace traditional cardio with resistance and interval fitness training.

None of those changes would have taken place without the belief, desire, and faith that those successful people inspired. I wrote Sugar Freedom, started my podcast, and began making YouTube videos in order to give back what I received from them.

The podcast can be found here: The Sugar Freedom Show.

Here is my YouTube Channel: Sugar Freedom.

I hope that you will find real help and inspiration for your health journey here.

I look forward to writing about the next 4 Fs: Food, Fitness, Friends, and Fun over the next 4 weeks. I hope that you will share your success story or any questions about health transformation with me here:

catherine@sugarfreedom.com

Until next time, be well, and Eat For Yourself,

Catherine Gordon: Author of Sugar Freedom.

Categories
Sugar Free Meal Plan

Sugar Free Meal Planning

Here is a simple way to plan your low sugar, low carbohydrate meals.

First, establish how much of each macro-nutrient you will eat.

  1. Protein: 1 gram of protein for each pound of your goal body weight per day. Note: This is an upper limit, and it comes from the high protein tradition of body builders and athletes. This is the amount of protein I have consumed when the goal is to lose fat and gain, or at least retain, muscle.
  2. Carbohydrates up to your personal level of carbohydrate tolerance. Level One: 50 grams per day. Level Two 30 grams maximum per day Level Three: 20 grams of carbohydrate per day maximum (Ketogenic.)
  3. Fat: Enough to get satisfied.

Food List:

Meat, Poultry, Eggs, Fish, Tofu,

Vegetables that grow above the ground.

Low sugar Fruits:

Berries, Melons, Apples, Oranges, Grapefruit if well tolerated.

Fat: Butter, Olive Oil, Heavy Cream, Ghee, Avocado Oil.Other

Dairy: Greek Yogurt, Cottage Cheese, up to 2 oz. of cheese per day if well tolerated.

Condiments:

Bragg’s ACV, Lemon Juice, vinegar, herbs and spices.

Extras:

Unsweetened Cocoa Powder, Liquid Stevia, Xylitol.


How many meals per day?

Level 1:

50 grams of carbohydrate per day. 3 Meals Per Day. 2 Snacks if desired.

Level 2: 30 grams max of carbohydrate per day 3 Meals Per Day. 1 or 2 snacks if well tolerated.

Level 3:

20 Grams max of carbohydrate per day= Sugar Strike/Ketogenic. 2 or 3 meals per day. May add 16/8 fasting/eating hours if helpful.

See the charts below for food choices.

Protein Choices
Fat, Dairy, and Nut Choices
Vegetable Choices
Fruit Choices

I have been using these food choices for almost 13 years now. This truly is a sustainable approach, especially when you keep listening to your body. E-mail me: catherine@sugarfreedom.com if you have any questions or concerns, and as always:

Be happy, healthy, and eat for yourself.

Categories
weight loss

The Top Three Weight Loss Myths

 And what to do about them.

The top three weight loss myths are:

1. Eat Less

2. Move More

3. No Pain No Gain

These three myths have caused enormous suffering to the countless individuals who have struggled to lose weight after cheap food became abundant and skinny bodies became fashionable in many parts of the world during the last century.

The three big myths all have something in common. They violate the Einstein Rule which is:

“Solutions must always be as simple as possible, but not simpler.”

All three myths over-simplify weight loss to a devastating degree, especially for people who respond to popular diet and exercise programs by experiencing hunger, fatigue, and injury.

My experience with long term recovery from obesity, and as a personal trainer, certified nutrition specialist, and body transformation coach has taught me that people who have the physiological tendency to store fat in response to the Standard American Diet simply cannot get leaner with  Standard American Weight Loss Advice.

Let’s take a closer look at myth number one.

“Eat Less.” The two biggest promoters of fat building are hunger and cravings for fast foods.  Naturally slender people in a state of good physical health have very little trouble choosing nourishing foods. They eat to satiety and get on with life. 

People who tend to store food as fat, whether this is a result of genetics, life events, economics, or  environment increase appetite to the point of uncontrollable cravings when they try to eat less by counting calories.  What gets measured gets managed, and counting calories with apps and food labels makes it easy, so it’s no surprise that people try this first. 

The trouble is that the foods with fewer calories rarely deliver the amount of nourishment and satisfaction required to turn off the drive to eat.  This leads to the anxiety and frustration that can only be relieved by a fast hit of hyper-palatable foods. Once you get on this hunger, craving, overeating roller coaster it takes a highly nutritious eating plan to get you back on solid ground again.

This plan is simple: adequate protein, carbohydrates, and fat for energy and satiety. (But not too much of either one.) The trouble is that these foods aren’t the ones that are advertised, marketed, and offered to you at every turn. They are the foods you find at the farmer’s market, the butcher, and in the dairy case.  These are not the foods you find at work, in line at the the places you shop, or at the drive thru window. 

Fat burning, weight releasing, inflammation healing foods generally require you to plan, shop, and prepare. I wrote Sugar Freedom in 2013 to demonstrate exactly how I planned meals, shopped, and prepared food in order to overcome obesity and help my clients and readers literally lose thousands of pounds and inches. 

 I believe that you will discover your best diet when you take the time to ask, “What foods nourish and satisfy me?  What foods make me feel good, not just while I’m eating them, but after I’m done?”  The antidote for mythical diet advice is to address the quality of your food and how you react to it before you try to change the quantity of what you eat. 

Once your nutritional needs are met, you will have the freedom to adjust how much and how often you eat, because you have replaced the foods that were over stimulating your appetite.

The most important take away is this: trying to eat less of foods that have been specifically developed to cause cravings and drive consumption will only cause more cravings, hunger, and frustration.

The old advice of eating like your grandparents, shopping the outside aisles off the grocery store, and reserving treats for special occasions is actually a lot more helpful than, “Eat less.”

In my next blog post, I will address myth number two, and share my experience with what works better.

Then I’ll move on to myth number three. All of these myths apply to the goal of finding the individual process that leads you to good health.

Until then be well, and eat for yourself.

Categories
Fat Loss Menus weight loss

My Keto Diet Plan

A Very Low Carbohydrate Plan.

It has been an eye-opening experience to read and answer questions about weight loss on Quora.com.

When I was a personal trainer and I had my fitness studio, I would often ask what people want when it comes to a nutrition and training program. The simple answer is that they want results.

My history with significant long term weight loss taught me that reducing carbohydrates and building muscle reliably causes fat loss and reshapes the body. When I would offer body transformation challenges at Gordon Studio, nine out of ten participants would lose weight over the six week course, and even the few clients who didn’t lose pounds would lose several inches in all the right places. I even had one student who lost two sizes while staying at the same weight.

Now that I am focused on my creative work as a singer, dancer, and musician I will be sharing my personal program for fitness and nutrition. My new motto, “Eat for Yourself,” encourages my readers here, and my viewers at The Sugar Freedom Channel To find what works for them when it comes to food.

My two essential key’s to permanent weight, fat, and inch loss are:

  1. Drop Sugar.
  2. Lift Weight.

The info-graphic you see above is the macro-nutrient plan I will be using for the next nine weeks to optimize my “instrument” as a performer: my body.

I will share the journey here for accountability, and because it was the success of other women like me who had cut carbs and used resistance training to get lean, healthier, and happier that made me believe I could change for the better myself.

The Sugar Freedom Diet at sugarfreedom.com contains the food lists, and many of the recipes and meal plans I will be using, but I will be limiting my carbohydrates to 10 total grams per day instead of the 20 grams that are listed in the Sugar Strike. This gives me a good sized salad and a serving of a low-carb cooked vegetable each day. My experience with the Steak and Egg diet and Carnivore has taught me that I really can function well without carbs, but I did discover back in 2017 that a combination of very low carb and lifting was the best plan I have ever followed, so for the next nine weeks I will be comparing this plan with the no-plant food plan I have tested since 2018.

Post menopause, I have discovered that I need to find the levels of carbohydrate restriction and fitness training that give me the best chance to dance, create, and perform with freedom. I look forward to sharing what I learn with you.

As always, be well and eat for yourself,

Catherine Gordon

Categories
How to get off of sugar. Success Stories

How We Quit Eating Sugar to Fix Our Blood Sugar

Glucose intolerance led to pre-diabetic blood sugar levels for me and my husband. Quitting sugar brought those levels down to normal for both of us.

I love this guy, and I want him to stay healthy and stick around for a long time!

According to the Mayo Clinic website,

  • A fasting blood sugar level below 100 milligrams per deciliter (mg/dL) — 5.6 millimoles per liter (mmol/L) — is considered normal.
  • A fasting blood sugar level from 100 to 125 mg/dL (5.6 to 7.0 mmol/L) is considered prediabetes. This result is sometimes called impaired fasting glucose.
  • A fasting blood sugar level of 126 mg/dL (7.0 mmol/L) or higher indicates type 2 diabetes.

According to the National institute of Diabetes and Digestive and Kidney Diseses, An estimated 88 million adults ages 18 years or older (34.5 percent of U.S. adults) have prediabetes.

https://www.niddk.nih.gov/health-information/health-statistics/diabetes-statistics

Like so many women, my impaired glucose tolerance developed during pregnancy. After my son was born, my weight, blood pressure, and blood sugar levels never returned to normal even after seven years of low fat dieting and regular steady state cardio exercise.

Eliminating sugar, flour, vegetable oils, and seed oils returned my blood sugar to normal and allowed me to release 70 pounds of fat.

Recently, my husband, who enjoyed a lifetime at a healthy weight, began to experience burning feet. This scared him enough to make him willing to start checking his fasting blood glucose. He was very upset when it turned out to be in the diabetic range. He immediately asked me help him get off of the sugary, starchy snacks he had been eating. After three days of quitting sugar, grains, vegetable oils, and seed oils, his blood sugar was back in the normal range, and the burning was gone.

One of the most important books I have ever read on how sugar leads to serious health consequences is:

“Sugar Crush” by Dr. Richard P. Jacoby and Raquel Baldelomar.

https://amzn.to/3kx0PRM

https://amzn.to/3kx0PRM

Sugar Crush lists and explains the physical symptoms of impaired glucose intolerance, pre-diabetes, and diabetes, and it confirms the good news that you can take action to ward off the consequences of type 2 diabetes if you cut added sugars and processed grains out of your eating plan as soon as these symptoms appear.

Quitting sugar can be difficult at first, and staying off of sugar is a challenge in our snack filled environment, but the benefits are so clear and important that our initial and ongoing efforts to keep blood sugar levels in a healthy range are a small price to pay for good health, well being, and peace of mind.

Here are the simple changes I made to my husband’s eating plan.
  1. No sugar, grains, vegetable oils, or seed oils. In other words, nothing out of a bag or a box.
  2. Simple breakfast of eggs and bacon, steak, or salmon. (My research and experience show that meat and fat are safe in the absence of sugar and grains.)
  3. Lunch is beef, poultry, or fish with a large tossed salad with olive oil and vinegar dressing.
  4. Dinner is one of the proteins listed above with a cooked low starch vegetable like broccoli, zucchini, asparagus, cauliflower, or green beans.
  5. If he is hungry between meals he can have some cheese, raw vegetables with salsa, a hard boiled egg, or left overs from lunch or dinner, but he usually isn’t hungry for more than two meals a day.

The sugar freedom program is available here: Sugar Freedom

It shows the way we got off of sugar, and how we stay sugar free, in a detailed, step by step way.

Within three days of stopping his sugar habit, my husband’s blood sugar was back in the normal range, and the burning in his feet was gone. This happened several weeks ago. Van is staying sugar free, and the burning on the bottom of his feet has stayed away.

I love him so much, and it is a pleasure for me to make sure that Van has the foods he needs to stay healthy, happy, and satisfied for years to come.

Categories
Fat Loss Menus

Ketogenic Diet: What I Eat In A Day

Ketogenic Diet: What I Eat in a Day.

The most important thing to know about getting the benefits of nutritional ketosis is the maximum amount of carbohydrates that allows the body to generate ketones.

I’ve been following a ketogenic nutrition strategy for the past 12 years, and 20 total grams of carbohydrate is the right maximum number for me. I have a blood ketone monitor that tells me if I’m in ketosis, but the most important evidence of keto is the wonderful way it affects my appetite, mood, and motivation. When I’m in ketosis, sticking to my food plan is easy, and I have plenty of energy and enthusiasm for my activities of daily living.

Did you know that the Three Day Sugar Strike from the Sugar Freedom program is designed with 20 grams of carbohydrate per day? That’s right: you can follow the sugar strike to get into nutritional Ketosis.

Here is the daily meal plan I describe in the video, and the list of my favorite vegetables that allow me to stay in ketosis.

I am looking forward to another happy, healthy, ketogenic holiday and Christmas season, and I wish you the same. Pay attention to how your food makes you feel, and always remember: Eat For Yourself.

All the Best,

Catherine