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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. Motivation weight loss

The Little Black Dress Challenge Is On.

Begins January 24th
Begins January 24th

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

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

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

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

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

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

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

Categories
How to get off of sugar. weight loss

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Simply send an e-mail to me:

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

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

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

Categories
How to get off of sugar. weight loss

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

Categories
Fat Loss Menus Motivation Tools For Weight Loss weight loss

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.

Categories
Fat Loss Menus Uncategorized weight loss

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.