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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

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Uncategorized

Rack of Lamb Recipe

Rack of Lamb Recipe: Low Carb/Keto Friendly

So Delicious, and simple too!

The holidays are coming up, and my family always enjoys Rack of Lamb on special occasions. What’s even better, is being able to take advantage of the times when this beautiful cut of meat goes on sale. I got the 2.5 pound rack of lamb that I used in this recipe for just $7.99 a pound. That’s a lot less than I typically pay for Rib Eye Steak or Fillet Mignon, and it tastes just a good for my money. The ingredient list is short and simple too.

Ingredients and Directions

One Rack of Lamb: approximately 2 pounds. The one I used had 7 bones for a total of three big servings.

2 Tablespoons of Butter: Softened

2 Tablespoons of Olive Oil

2 Tablespoons of Fresh Rosemary Leaves, chopped.

6-7 Cloves of Garlic, Crushed.

Salt and Pepper

Mix butter, olive oil, Rosemary, and Garlic.

Set the rack of lamb in a roasting pan fat side up, Salt and pepper to taste, and spread the mixture on top of the lamb.

Let the lamb sit for 45 minutes to come to room temperature. This is important so that the lamb cooks evenly.

Place the dish in an oven that has been pre-heated to 450 degrees. Cook for 15 minutes and then reduce the heat to 325 degrees and roast for about 30 minutes more for a 2 pound rack. A meat thermometer is important, and it should read 140 degrees for medium rare. When I made this dish, it was a little undercooked for our taste, so I put it back in the oven for another 10 minutes, and it was a perfect medium rare. I probable didn’t let it stand long enough to get to room temperate before I placed it in the oven.

After you remove the lamb from the oven, let it stand 10-15 minutes, carve and serve.

I hope this recipe becomes another favorite way to enjoy simple food for a wonderful life.

Categories
How to get off of sugar. Uncategorized

Sugar Free Transformation

It Is So Worth It.

Sugar free transformation is what this blog is all about.

How much would we all weigh if we never gained back the weight we lost?

In the past, before I learned how to abstain from sugar, grains, and seed oils completely, I would diet, lose weight, go back to typical eating, and gain it all back plus more.

The discovery that giving up these foods completely is infinitely easier than trying to eat them moderately changed my life. Recently, I stopped chewing Trident sugarless gum, and my appetite management has reached a new level of peace and comfort.

I was doing research on the effect of soybean oil on the hypothalamus, when I learned that artificial sweeteners have a dis-regulating effect on that part of the brain. The hypothalamus has important roles when it comes to appetite, metabolism, and energy production, and my research made me accept the fact that my Trident habit was stimulating my appetite, and pushing me to eat more.

Positive Effect of Giving Up Sugarless Gum:

Although I experienced cravings, headaches, and fatigue from giving up the Trident, my afternoon hunger pangs were gone. Let me say that another way: no Trident, no 3PM craving for extra food. The headaches and fatigue were a small price to pay for relief from artificial hunger! Plus, after one week even those symptoms of artificial sweetener withdrawal were gone.

On top of that, I have more motivation and willingness to do work that I have been avoiding. The result? I finally made this video that combines music, VoiceOver, and photographs to tell a transformation story. I have a long way to go to improve my editing skills, but I am ready to keep getting better.

I hope that you keep improving by finding the food, exercise, and fun that make your life more fulfilling every day.

Be well, and eat for yourself.

Catherine

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Uncategorized

Summer: Make It Your Sugar Free Season.

For years now, I have called the 5th of July Sugar Freedom Day. There is something about Summer in the USA that makes it easier to replace sugar, grains, seed oils, and the cheap junk foods that are made from them with the un-processed foods that are available locally.

In our county, the farmer’s markets are open, and locally raised meat and eggs are plentiful. All of the ingredients of the Sugar Freedom food plan can be found in the outer aisles of your local grocery store as well.

In the garden, we’ve planted tomatoes, zucchini, radishes, carrots, and herbs, plus the blackberries will be ripe in a week or two. Once the appetite increasing, craving causing processed foods have been crossed off of your menu, natural local foods will taste simply wonderful, and they will satisfy your hunger without leaving you craving second helpings or a late night snack. Many of the videos I have posted at: YouTube.com/c/sugarfreedom reveal the science behind sugar cravings, addiction, and overeating. When you cut out sugar, grains, and seed oils inflammation heals, hunger hormones like leptin,ghrelin, and cortisol get back into balance, and eating a healthy diet becomes simple and natural.

An omelet made with local eggs at breakfast, a fresh tossed salad with roasted chicken at lunch, and a rib-eye steak with broccoli for dinner Is so satisfying that the sweet, starchy foods I used to crave are simply forgotten. With Sugar Freedom, my readers and I have been able to not only change what we eat, we have been able to change what we want to eat. That has made all the difference.

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Uncategorized

How to Get Off of Sugar Now

This video has my best tips if you want to get off of sugar now!

Getting off of sugar can change your life for the better in so many ways. On December 26th, Sugar Freedom will celebrate its sixth birthday on Clickbank. In honor of that milestone, I have dropped the price to just $9. (Just go to sugarfreedom.com to check it out.)

So much information on the trouble with sugar has come out in the last six years. Gary Taubes’ book: The Case Against Sugar was a best-seller, and the Ketogenic Diet is all over the news. Just check out the covers of First for Women and Women’s World magazine in the check out line at the grocery store.

I’m glad that the media is backing up what I have know for more than a decade now: Quitting sugar reduces cravings, inflammation, joint pain, blood sugar, and it definitely improves dental health. In my case, quitting sugar has given me my singing voice back, along with my ability to dance, and my motivation to work in the theatre again.

What could you do if you had fewer aches and pains plus more enthusiasm for life?

I hope you will watch the video above, and that you will consider pulling the sugar, grains, and vegetable oils out of your eating plan. This Christmas season I am so grateful that I no longer have any desire for the sweet and starchy foods that used to be irresistible to me. So many years I ended up in tears over the overeating ad weight gain they would cause. 2019 will be my ninth sugar and cheat free holiday season in a row, and let me tell you it feels awesome!

In 2020, I will be encouraging my readers and subscribers to “Drop Sugar and Lift Weights,” again. No matter what you love to do, getting stronger will make it even better and way more fun.

I’m wishing you the physical and emotional freedom to live a wonderful life in 2020 and beyond.

All the Best,

Catherine Best Gordon

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Pictures of my Venus Factor Results

In order to get the body I wanted, I had to cut carbs and cardio. The Venus Factor helped.

When I was eight years old, my pediatrician put me on a diet. He told me to count calories, and he told my mother that I needed more exercise. She put me on the swim team, not because I enjoyed swimming, but because she was told that it would help me burn calories. She took away eggs, bacon, and most foods that contained plenty of natural fat and protein, and replaced them with food that were lower in fat and calories.

I remember one evening before swim practice that my sister and I split a can of Spaghetti-O’s for dinner. I couldn’t understand why I was hungrier after consuming that serving of canned pasta than I was when I sat down to eat. When I got to practice and started swimming, I was tired after just a few laps, and I was miserable and exhausted by the end of the lesson. That night, I snuck down to the kitchen, and got in trouble for sneaking cheese out of the refrigerator.

Over the next few years, I learned how to get away with doing less when I was forced to exercise, and how to sneak and hold food when no one was watching. I don’t know exactly how much sugary starchy food I wolfed down hiding in the garage, but I was enough to keep me overweight until I started smoking at age 15.

Now I know that what drove me to limit my exercise and sneak food was the devastating one two punch of excessive carbs and cardio. In 2008, I finally learned a way of working out that didn’t leave me hurting and hungry. That was resistance training with weights, and it made all the difference in the world.

I agree with many health and fitness experts that 80% of weight loss depends on the food you eat, but the shape and composition on your body are powerfully affected by the kind of exercise you do. Just yesterday, I returned to the Venus Factor system that helped me get leaner, stronger, and more defined almost ten years ago. You can learn about the program by clicking on this link ===>Click Here<===. Note that I do get a commission when anyone buys the program through my link.

That being said, if you do purchase and join up, you will find me on the Venus Forum for the next 12 weeks and beyond, sharing my tips and strategies for sticking to your training program. The Venus Factor 2.0 program also contains a complete nutrition system, but you can continue following Sugar Freedom while you do the fitness program. That’s what I did, and still do, and you can see the results in the pictures above.

Here is the link again ==>Click Here For Venus Factor 2.0<===.

Thanks for reading, please comment with any questions, and see you on the forum.

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Uncategorized

How To Go Keto: 20 Grams of Carbs 5 Different Ways

Ketogenic diets are in the news these days, and I’m glad because the more people discover the benefits of a ketogenic nutrition strategy, the more support low carb fans will get from the medical establishment.

Speaking of which, Joy Kiddie MSC, RD reports that the ADA and European Association now Classify Low Carb Diets as Medical Nutrition Therapy. This means that low carb diets are officially recognized as a legitimate strategy for managing conditions like Diabetes Type II. This is definitely a relief for anyone who has faced criticism for choosing very low carb diet.

In my case, keeping my total carbohydrate intake at right around 20 grams per day, mainly from vegetables that grow above the ground, keeps me lean, happy, and sane. The past few weeks have been full of fun and celebrations with my husband and son, but that has meant lots of eating out, which leads to weight gain in my case. I get back on track by turning to my, “Strong Keto” meal plans which contain my favorite low carb veggies in the right amount to create satisfaction and weight release. I use Fitday.com to track them, and I have shared them below so that you can see my method of putting together a days worth of “Freedom Friendly” carbs. If you have Sugar Freedom you will probably notice that these menus are suitable for the 3 Day Sugar Strike. Once your appetite is well managed and fat loss has begun, you can add back more carbs, including low sugar fruits, until you find your personal level of carbohydrate tolerance. Hey, I think I just found my topic for next weeks blog post.

Until then, stay strong and Keto On. (Note: Scroll Down For Details.)

What makes a food plan Keto? Keeping carbs to 20 grams per day.