I am not a food addict.

The term “Food Addict,” is too broad because there are many foods I can eat in normal, sensible amounts.

I am not a sugar addict.

The term, “Sugar Addict,” is too narrow because wheat, rice, oats, and all other grains I have tried to eat make me binge until I can’t eat anymore.

When I eat foods that turn to glucose in my body, the eating madness takes over, and I gorge until I finally collapse into bed and sleep it off.

In the morning my head, joints, and muscles ache.  My hands and lips are swollen, and I feel so desperately sad that I don’t want to go on.

The self loathing used to drive me to eat more of the foods that  bring me momentary euphoria: the sweets and starches that drive my mania.

Back in 2008, I went on a whole food version of the Atkins Diet.  After just a few days, my appetite normalized, and I felt like I was back in control of my eating.  I would experiment with fruit, oat bran, and sprouted grains, and the binges would come roaring back.

I learned not to try to re-introduce the foods that made me gorge, and I added moderate intermittent fasting.  I learned to finish eating by one or two o’clock in the afternoon.  I wouldn’t have breakfast until 16 hours later, and this is how I discovered the freedom of living in Nutritional Ketosis.

In 2013, I wrote the e-program, “Sugar Freedom.”  Over the past 5 years, I have become aware that I need to be free of more than sugar in order to stay in nutritional ketosis.  When I am in N.K. I feel alive and I thrive.  I don’t get the hit and the euphoria that I get from glucose producing foods, but I do get reliable energy, and a steady kind of optimism that allows me to be a reasonably sane wife, mother, and worker.

Yesterday, I went shopping in town with my son.  I had eaten my ketogenic breakfast at 7AM.  By 2PM I was only mildly hungry, but we went to Chipotle for lunch, and I ordered a salad.  I foolishly used some of the dressing that came with it instead of bringing my own.  The dressing has honey in it, and I am still paying the price for eating it as I write this at 8:30 the next morning.

One very good thing, is that the terrible eating episode that I went through afterward finally drove me to find a new word, a true word for what I experience when I eat foods that contain sugar or grain.  I experience Glucomania.  I am a Glucomaniac, and I can only be free of this madness when I don’t eat sugar or grain.

Cabbage Soup: Sugar Freedom Style

Sugar Freedom Style Cabbage Soup Can Help You Get Off Of Sugar

When people ask me, “How do I get off of sugar?” I reply, “Eat something else.”

So many of the simple grab and go foods we eat contain sugar, grains, and processed vegetable oils.  All of these foods are inflammatory and appetite boosting in my experience.  The fresh whole foods that make me and my students feel energized and satisfied can take time and effort to prepare.  That’s why I’m posting this recipe.  It is simple enough that anyone can make it, and once it’s prepared you can have some whenever you feel a craving, or you need something to hold you over until it’s time for your next meal.  Plus, if you practice intermittent fasting, in my opinion, this soup won’t officially break your fast.

Freedom Soup Recipe

Ingredients: One 31 oz. Jar of Bone Broth

1/2 Onion: diced

3 Stalks Celery: sliced

1 Basket Mushrooms: Chopped (about 1&1/2 cups)

2 Cups Cabbage: chopped

1 Tablespoon Olive Oil

Directions:  In a large soup pot over medium heat add the oil and sauté all of the ingredients above in the order listed.  Add bone broth and reduce heat to simmer.  Simmer 40 minutes and add salt and pepper to taste before serving.

This soup is ideal for anyone starting a low carb or Ketogenic diet, as it can stop the symptoms of “Low Carb Flu,” which happens when the body looses sodium and electrolytes through the diuretic effect of a transition to low carb eating.

Contact me at 9catherine9@gmail.com for personalized training plans.  Here is a sample below.

The entire Sugar Freedom program is available at: sugarfreedom.com

Here is a salad to go with your soup, or anytime. (Oops, it goes sideways at the start, but then I turn the camera the right way.)

My Perfect Meal Plan for Weight Loss

My Perfect Meal Plan for Weight Loss is Sugar Freedom: no sugar, no grains, no vegetable oils.

I used to wish that I could add sugar, grains, and high sugar fruits like bananas, but every time I tried re-introduction my cravings came roaring back, and away I would go with over eating.

The truth is that the way I eat now is very similar to the way I used to eat, and the way the actors, singers, and dancers around me ate, when I was working in show business.

My Showgirl Food Plan 

From film sets, to commercial shoots, to the officer’s dinner on the cruise ship I worked on, most of us ate the same way.  My fellow dancers and performers chose protein, vegetables, some fat, and a bit of fruit.  Bread, pasta, and potatoes were out, and we only ate rice  occasionally.

I have studied nutrition for almost ten years now, and I have come to a clearer understanding of why the elimination of grains and sugars is so important for working dancers.  First, wheat and other grains can cause inflammation in susceptible individuals.  This spells trouble for a dancer. Aching joints get in the way of beautiful movement. When the body metabolizes sugar it produces advanced glycation end products or A.G.E.s., which have been shown to accelerate aging.  Worst of all for me, sugar and grains make my insulin levels shoot up, causing fatigue and irresistible cravings.

The Solution

My solution, which allowed me to permanently overcome obesity, is to simply leave those foods out permanently that get in the way of my work.  I would rater act, sing, and dance than eat bread and sugar.

After years of trial and error, I have discovered the macro-nutrient amounts that reliably keep me lean, and that can promote fat loss when needed.  Here is a screen shot of my weight loss meal plan from Fitday.com.  Note that as a Certified Fitness Nutrition Specialist, it is beyond my scope of practice to tell you what to eat. However, I do have the freedom to tell you what I eat.  See the meal plan directly below this post.  The energy, satisfaction, and peace I get from this meal plan, is worth letting go of any of the foods I used to crave.

www.sugarfreedom.com
My perfect meal plan for weight loss.

A Sugar Freedom Christmas

Here is my sugar and grain free menu for Christmas Eve, 2017.

Breakfast: 2 eggs, 3 slices of bacon, 1 whole grapefruit

Lunch: 3 ounces of chicken breast, large romaine lettuce salad, 1 oz olive oil and 1T balsamic vinegar dressing

Dinner: 5 oz prime rib, roasted Brussels sprouts, Granny Smith Apple, Brie

Since I typically eat protein and vegetables to maintain my 70 pound weight loss, the fruit and cheese are special occasion foods that I truly look forward to.  The high quality of the roast I bought to prepare today makes this meal extra special too.

My family and guests have all kinds of goodies to enjoy, but the satisfaction of eating on plan, plus the goodness of the food I choose to eat will actually add to my enjoyment of this special evening.

Besides, there will be some gifts to open, lost of laughter, pictures to take, and memories to make.

I haven’t always made this choice at Christmas time.  Last year, I weighed ten pounds more than I do today.  By eliminating sugar, grains, and cardio, and by keeping my commitments to get to the gym and train, I went into the season leaner, and I have managed to maintain this year’s fat loss from Halloween, all the way through to today.  I have increased my one rep max on the squat and deadlift substantially, and I do think this focus on skill and ability in the gym, instead of calorie burning, has made a wonderful contribution to my success.

Starting on January 8th, 2017, I will be back at Dance at the Dome: 251 B. Baretta St, teaching my training methods for fat loss and overall well-being. I will also be teaching every Tuesday and Thursday at 6:30AM.  If you want to learn to lift, and get all of the benefits of getting stronger and leaner, e-mail me:

catherine@sugarfreedom.com.

Keeping Keto: A look at a typical day on Sugar Freedom.

Freedom Veggies.
I have been using a ketogenic, low carb nutrition strategy consistently since 2008.  Back then, the way I ate was literally considered to be dangerous.  According to the USDA guidelines, I was eating way too much saturated fat and way too few  whole grains to maintain good health.
The current popularity of the Whole 30 and Ketogenic diets have helped Sugar Freedom enter the mainstream when it comes to solutions for losing weight. In addition, nutrtion studies are demonstrating that sugar and the processed foods that contain sugar, flour, and polyunsaturated oils, are the true culprits when it comes to causing inflammation and weight gain in the people who eat them.
Still, I encounter many misconceptions about Sugar Freedom, and I have come to recognize the warning signs when my readers and friends start to play around with the eating plan.
The number one barrier to success with Sugar Freedom is an unwillingness to cook.
The second obstacle is an insistence on a great deal of variety.  If you are willing to cook freedom foods, and if you are willing to give up some of the excitement you get from super delicious foods, you can achieve a healthy weight permanently with Sugar Freedom. Bottom line: breakfast can get a little bit monotonous, and you may not be able to use convenience foods like the bars and shakes that other people are reaching for. I don’t eat them because they make me hungry, and that is a side effect I simply can’t afford.
If you can accept a simple home cooked nutrition plan, big time permanent fat loss can be the result. I have done it, and I personally know dozens of readers and clients who have done it.
Going forward, I want to push those numbers to hundreds and thousands, one transformation at a time.
So here are some screen shots from Fitday.com, a free nutrition tracking program I recommend, showing my meal plan for today, along with the macronutrient breakdown, and RDA percentages.
 Sugar Freedom is available by clicking here. ===>Get Sugar Freedom<===
Please e-mail me: catherine@sugarfreedom.com if you have any questions.

The Truth About Big Time- Long Term Weight Loss

I am a member of the .01 percent.  That means that I have achieved long term- big time weight loss. My top non-pregnancy weight was 185 pounds, and I have been maintaining my weight at within 5 pounds of 120 ever since 2009.

I became a Certified Personal Trainer in 2012, and I completed my Fitness Nutrition Certification from the American Council on Exercise in 2015, in order to deliver my solution to overweight and obesity on a professional level.

There have been many triumphs in my career, including being named certified Turbulence Trainer of the Year in 2013.  Hundreds of my clients and Sugar Freedom readers have achieved permanent fat loss with my programs, and many of them have gone on to become fitness professional themselves.

I still hope to start a movement in nutrition and fitness that acknowledges the power of simple eating and weight lifting for women.  I know from personal and professional experience that the most effective physical transformation programs can be simplified down to these elements: Nutrition, training, and recovery.  More specifically, the nutrition consists of the appropriate amounts of protein, fat, and vegetables. The training consists of the appropriate amounts of weight lifting, flexibility, and balance practice, done with the best possible form.

Supplements, shakes, pills, and odd equipment are simply not required.  What is required is the acceptance of the fact that powerful effort is needed to overcome overweight and obesity.  Some of the most entertaining and novel forms of exercise, which attract eager participants, may literally burn muscle and increase appetite in formerly obese individuals like me and many of my clients.

Simplicity and discipline are required in the kitchen, and excellent form with wise progression are required in the gym.  Many of the women I know look for fun and friendship in their fitness practice. If the classes they take get results I am happy for them, and a little bit envious to tell the truth.  As a working actor, dancer, and choreographer however, the condition of my body is an essential component of my ability to work.  I must lift weights with the best form I can achieve, practice dance technique with precision and dedication, and eat simple nutritious food in order to be able to work.

As I prepare my training and nutrition programs for 2018, I am re-dedicating myself to Ketogenic nutrition, weight lifting, and dance technique.  If you wish to train with me in 2018, now is the time to e-mail me: catherine@sugarfreedom.com with a description of your goals.

For now, I am off to the gym, and I will be creating a series of photos and videos that demonstrate my training techniques.

This is my truth when it comes to losing more than 60 pounds and keeping it off:

Eliminate sugar, grains, and processed oils from your food plan.

Lift weights with excellent form, and rest as soon as this level of form is lost.

Practice legitimate dance technique for grace, line, and to preserve femininity.

It really is this simple.  The question is, are you willing to trade variety in your food and fun in your fitness for the for the body you need to fulfill your potential?

All the Best,

Catherine Best Gordon.

Keto Thanksgiving

Here is the Keto Thanksgiving turkey recipe I will be using this year.  I bought my turkey today, 5 days ahead of time, so that it can thaw in the refrigerator, with plenty of time left over for the dry brining recipe in the photo at the bottom of this post.

The menu is turkey, cauliflower stuffing, roasted Brussels sprouts, and my Chocolate avocado mousse.

I will be posting the other recipes later, but I wanted to get this up so that my Sugar Freedom fans can go get their turkeys this week end.

Note: I will be using organic chicken broth instead of hard cider in the recipe posted below.

Here’s to keeping it Keto for a happy holiday.

 

Keto Thanksgiving starts with turkey.
The recipe from the New York Times.

My Latest You Tube Video Tips

The key to fat loss is 80% nutrition, 20% training.  I hope this helps you reach your goals.

The Sugar Freedom program is available here: sugarfreedom.com

 

Don’t forget to get to Train With Catherine at Dance at the Dome: 251 B. Baretta St. Sonora, CA for the training part of the solution!

 

 

 

Freedom Protein Shake

Freedom Protein Shake

What do you do when every protein shake you try gives you sugar cravings?  If you’re like me, you create your own.

Yesterday, I was in the drug store, and I checked out the nutrition label on a national brand “lean,” shake. I didn’t have a lot of time because I was on the way to pick up my son, so I just looked at the carbs per serving.  You can imagine how shocked I was when I read 30 grams.  Thirty grams of cabs for a shake that is supposed to help you get lean?  Really?  I’m following a ketogenic nutritition strategy, and I eat 30 grams of carbohydrate over the course of an entire day, not just in my pre-workout drink.

Actually, I don’t even use a pre-workout protein shake unless I’m training or teaching very early in the morning.  Right now, I’m teaching 6:30AM sessions with another following at 8AM, so I need some protein beforehand.  I was just eating a hard boiled egg between classes, but I thought I could do better.  On top of that it occurred to me that my clients could use a good sugar free protein drink as well.

Note: I mention 3 different sweeteners here: Liquid Stevia, Erythritol, (Swerve) and Xylitiol (Made in the USA, not China.)  I find that 8 drops of stevia plus 1 teaspoon of Swerve tastes wonderful, but people are very individual when it comes to sweeteners.  You may want to borrow some from a friend, or buy the smallest amount possible when you are testing them out.  Remember, go easy as you can always add a bit more.

Here is the recipe:

Freedom Protein Shake

1/3 Cup Grass Fed Whey Protein Powder

1 Cup Coconut Milk (Unsweetened)

1Tablespoon Cocoa Powder (Unsweetened)

1/4 teaspoon Vanilla

8 Drops Chocolate Raspberry Liquid Stevia

or Erythritol or Xylitol to taste.

2 Ice cubes

Shake all ingredients in a shaker bottle.

Don’t forget to subscribe to get more recipes: more later, but now I’m off to my music lesson.

I’m back!  Note: instead of Coconut Milk, you can use 1 Tablespoon of heavy cream plus 1 cup of water.  This is a supplement, not a milkshake so it’s enjoyable, but never “irresistible.”

Discover Catherine’s Broadway Bootcamp

Come to  Catherine’s Broadway Bootcamp at TCAA Dance at the Dome and have fun getting results fast.

There is still time to start Bway Bootcamp and get in 4 weeks of training and nutrition for a leaner, stronger, more graceful body.

The hats for “One” from a Chorus Line just came in, so if you start this week you will get the entire routine from the beginning step by step.  Discover the dancer’s secret for a wonderful figure: Warm up, resistance training, intervals, and the body shaping power of learning dance steps.  There is a very good reason why the celebrities on “Dancing with the Stars,” achieve such beautiful transformations: learning dances really does re-shape your body.  Come see for yourself at 251 B. Baretta St. in the dance studio next to the famous Sonora Dome.

This Broadway Bootcamp session takes place every Tues. and Thurs. at 6:30AM and 8AM until 8/10/17.  There are also ongoing classes every Mon. at 5:30PM, and Wed. at 9AM.

Subscribe to this blog to be notified of our next session.

Or e-mail me at catherine@sugarfreedom.com