28 Day Sugar Detox

Here is the plan that has worked for 14 years!

The Three Day Sugar Strike Shopping List

No Sugar, No Grains, No Processed Vegetable Oils = No Cravings!

1. In The Produce Aisle

Eat a variety of non-starchy vegetables 

Salad Greens (lettuce, spinach, cabbage)

Other Leafy Greens (Swiss chard or other chard, collard greens, kale, bok choy)

Herbs (basil, parsley, cilantro)

Other salad vegetables (radishes, sprouts, cucumbers, tomatoes)

Other green vegetables (avocado, asparagus, broccoli, green beans, Brussels sprouts, okra, also cauliflower)

Other non-starchy vegetables (peppers, green onions, eggplant, artichokes, mushrooms)

2.Meat, Poultry, Fish, Seafood, Eggs

Do your best to stick to unprocessed organic meats that you prepare yourself.  Eggs are extremely nutritious, especially local free-range eggs.  

Beef: All cuts, especially grass fed.  The recent studies which have connected red meat with poor health outcomes have used conventionally raised beef which is fed grains and corn.  Grass fed organic ground beef has come way down in price, and other cuts can ordered from www.grasslandbeef.com.  It may be wise to limit your consumption of conventionally raised and processed beef and pork.

Pork

Poultry

Fish

Shellfish

I do use the wild salmon that comes in a can or a pouch to get in my omega 3 rich fish at a lower price.  I have definitely experienced sticker shock at the price of fresh wild caught fish.

3. Dairy Case

Cream, butter, full-fat cottage cheese , sour cream, cheeses, ricotta,  full fat yogurt with no sugar added, including Greek yogurt.  You can even make dessert on the Three Day Sugar Strike by mixing 1/2 cup of full fat yogurt with 1oz. chopped raw walnuts or almonds with a few drops of liquid stevia, and a sprinkle of pure cinnamon.  Once again, look for organic dairy.  Remember total dairy= i cup a day on the Sugar Strike due to the lactose content of dairy foods other than heavy cream.

4.Fats and Oils

Note that some of these are high in saturated fats (butter, coconut oil).  My experience and research shows that saturated fats are actually beneficial in the context of  a low carb diet. Avoid oils which are high in omega-6 fats (soy, corn, most safflower and sunflower). Partially hydrogenated oils should always be avoided. 

Butter  (From grass fed cows like Kerrygold Butter)

Coconut oil (Organic)

Organic Extra Virgin Olive Oil.  I also recommend local olive oil if it is available.  Many times local oils won’t be certified organic because of the expense of certification.  I adore lemon infused olive oil for home-made salad dressing and mayonnaise.

When I cook chicken, steaks, or pork chops on the stove I use a mixture of butter and olive oil in the pan.

Other oils in small amounts as flavoring (sesame and nut oils)

Other high-fat foods: nuts, avocados, and cream.  

A note on nuts and avocado on the Sugar Strike- 1 to 2 oz of nuts today, and one avocado per day due to their higher carb content, and calorie density.

Frozen Foods

It’s a good idea to have frozen meats, fish, and vegetables on hand.  Don’t forget to thaw your meat in the refrigerator, or in a sink of cool water in time to cook it!

Canned Goods

Canned versions of the above vegetables, also olives.

Nuts and Seeds

Most nuts and seeds will return to your menu after the Three Day Sugar Strike.  As above 1-2 oz of raw organic almonds or walnuts per day are fine.

Condiments

Mustard, full-fat mayo (Not made with soybean oil!), salsa, pesto, dill pickle, sugar free relish, hot sauce. Braggs Organic vinegar, or any vinegar without added sugar.

Other:

Unsweetened almond or Coconut milk

Unsweetened coconut flakes

Unsweetened chocolate and cocoa powder .

5.In the Spice Aisle:

Look for interesting organic spice mixes.  I use curries, ginger, cumin, iodized sea salt, cinnamon, turmeric, vanilla, etc. to add interest and variety.

Remember: No Sugar, No Grains, No Processed Vegetable Oils = No Cravings!

Drink plenty of water- with a squeeze of lemon or lime if you like.  Coffee with cream in moderation. 

Over the next 28 days, I will be sharing tips and strategies on my Youtube channel: https://www.youtube.com/c/SugarFreedom

I would rather dance than eat sugar, corporate carbs, and factory fats. Here is the link to my TikTok feed: https://www.tiktok.com/@sugarfreefun

The Life Changing Power of Fulfillment

When your physical, emotional, and spiritual needs are fulfilled, the whole world benefits.

Think of the people who do good things in your community.

Right now, I’m picturing my friends who teach, practice health care, provide services to seniors, support arts and recreation, and help people who lack the basic necessities of life.

These people have the energy and enthusiasm for giving, and I believe that’s because they have the wisdom to take good care of themselves.

When I had my fitness studio, I was impressed by the fact that the people who came to train with me usually had time to volunteer, serve, and be generous in the community.

Ever since I quit sugar and stopped using exercise to burn calories, I gained the energy and emotional well being I needed in order to be of service. My mindset shifted from, “What can I buy today?” to “What good can I do today?”

Ten years ago, I was most concerned about the state of my students’ physical health. Now I’m most concerned with the emotional health of the community, and the state of the world we live in.

Concerns about inflation, climate change, and opportunities for young people have replaced my focus on body fat percentage. Now, I want to know how to tread as lightly on the planet as possible, while creating as much happiness as possible for my family, friends, neighbors, and the people who see my work as an artist.

A shift from an economy of extraction and consumption to a circular economy of physical, emotional, and creative fulfillment offers opportunities for all of us to thrive into the next century and beyond.

As I get ready to train and work today, I will keep my new goals and dreams in mind, and I hope you will too.

Sugar Free Diet Plus Strength Training

How much is enough?

Catherine Gordon in her home office/gym.

In my latest video I talk about two studies that show how a little exercise spread out through the week goes a long way to improve insulin sensitivity and strength.

One wonderful benefit of insulin sensitivity is the way it normalizes appetite. When I eat a sugar free diet and do a regular resistance training program, it’s easy to satisfy my appetite and get things done.

In the video, I describe the 6X5 exercise method that was used in the study described here: https://www.sciencedaily.com/releases/2022/08/220815085707.htm

To turn this method into a workout I would do Dumb bell squats, Push ups, Romanian deadlifts, and Bicep Curls for six reps, five times per week. Do the exercise movements for one set without weights as a warm-up.

Link to the video on YouTube.

Three Myths About Weight Loss

And what to do instead.

 The Top Three Myths About Weight Loss 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.

Catherine’s Keto Diet

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

catherine@actwithfreedom.com

Sugar Free Meal Planning

by Catherine Best Gordon

Macro-Nutrients

1. Protein: 1 gram per pound of ideal bodyweight
2. Carbs: Up to your personal carbohydrate tolerance.
3. Fat: Enough to satisfy appetite. Reduce if fat/weight loss stalls.
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.

Extras/Seasonings


Bragg’s Apple Cider Vinegar, Lemon Juice, other sugar free vinegars, herbs and spices.
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.

Tracking and Nutrition Facts: Fitday.com

Clink the link below for my complete eating plan:

Sugarfreedom.com

Does Jogging Work for Weight Loss?

I answer questions about weight loss on Quora.com, and here is my latest answer to a good question about jogging or badminton for weight loss.

Would jogging or badminton be more effective in weight loss? Let’s say an alternate jogging days of 2km with a daily one hour play of badminton. I’m obese and trying to lose weight!

Here is my answer:

When I finally figured out how to overcome my own struggle with overweight and obesity in 2008, the most important change I made was the shift from traditional steady state cardio to resistance and interval training. Jogging can certainly be effective, and you can get good results in less time with interval training. Here is a quote from and excellent study in the medical journal Obesity on High Intensity Intermittent Exercise:

Conclusions and Clinical Implications

Research examining the effects of HIIE has produced preliminary evidence to suggest that HIIE can result in modest reductions in subcutaneous and abdominal body fat in young normal weight and slightly overweight males and females. Studies using overweight male and female type 2 diabetic individuals have shown greater reductions in subcutaneous and abdominal fat. The mechanisms underlying the fat reduction induced by HIIE, however, are undetermined but may include HIIE-induced fat oxidation during and after exercise and suppressed appetite. Regular HIIE has been shown to significantly increase both aerobic and anaerobic fitness and HIIE also significantly lowers insulin resistance and results in increases in skeletal muscle capacity for fatty acid oxidation and glycolytic enzyme content.

You can read the entire study here: High-Intensity Intermittent Exercise and Fat Loss

Here are the three main benefits of HIIE for the overweight or obese individual who wants to lose weight:

  1. It works. Studies show consistent weight and fat loss for people who do HIIE.
  2. It takes less time. A regimen of three 12 minute HIIE sessions per week can lead to more weight and fat loss than a program of traditional cardio workouts that last more than an hour.
  3. If you use good form and respect your limitations as you work up to HIIE, there will be less chance of both acute soreness and chronic injuries from your exercise program.
VERIFY: Yes, it is safe to exercise outside as long as you keep a safe  distance | wthr.com

So the answer is that jogging can be very effective if you transform it into interval training. You can use a timer to tell you when to pick up the pace and when to rest. I like to use a 30 second acceleration interval where I jog or run with a 30 second rest interval of walking. You should adjust the interval to suit your fitness level by picking a recovery time that leaves you eager to accelerate again.

File:Badminton-1428046.jpg - Wikipedia

Badminton is an excellent addition if it is an activity you enjoy. I believe that the secret to training for weight and fat loss is that it should feel good and be fun for most of the session, with brief periods of hard work to improve your weight, body composition, and overall fitness.

Of course and effective eating plan is essential to get good weight and fat loss results. The exact program I used to to lose 70 pounds and keep it off for more than 12 years is available here ===>Click Here!<===.

You can also check out this post for ideas on creating meal plans for fat loss in this post: Fast Fat Loss Plan

Whatever fitness activities you choose, give yourself permission to enjoy your training while you work to improve your abilities.

Fast Fat Loss Plan

Fast Fat Loss Plan: 14 days of food and fitness

Summer Is Here! Enjoy It In Good Health.

My ketogenic food plan enhances your energy, mood, and shape by getting rid of bloating, flattening the belly, and shrinking the waistline. I developed this plan when I was working with my training clients at Gordon Studio, and it was effective for women and men of all ages. Note: check with your doctor before starting a new nutrition and fitness program.

For my book on creating a life long fitness plan you can get my kindle book on Amazon: https://amzn.to/3amo1vi

Here are the guidelines for my 14 day fat loss plan:

  1. Every day: Drink the Freedom Tonic. 1 Tablespoon of Bragg’s Apple Cider Vinegar, 1 Tablespoon of lemon juice, and 8 ounces of water. You may add liquid stevia to taste to cut the sourness.
    (We had a saying at Gordon Studio, “Hold Your Nose and Drink Your Tonic.”) It may not taste great, but it helps stabilize blood sugar levels, aid digestion, and we all swear by it to increase fat loss.
  2. Every Day: Drink an additional 6 glasses of water. You can make “Freedom Water” by adding cucumber, mint, ginger, and sliced lemon to a large pitcher of water, and finishing it by the end of the day.
  3. Protein: Eat 1 gram of protein per pound of your ideal body weight per day. I’m 5’1″ and although my preferred body weight at age 56 is 123, I go with 110 grams of protein per day.
  4. Carbohydrates: Limit carbs to 20 grams total or less per day. Here is my list of favorite low carb vegetables, along with their carbohydrate grams per serving.
My Favorite Freedom Carbs.

5. Fats: Have enough fat grams to feel satisfied up to 80 grams of fat per day.

Resistance Training 3 Times Per Week

3 super-sets

8 repetitions per exercise. Do a total of three rounds for each super set.

For example:

Super set #1: Squat/Push up

Super Set #2: Romanian Deadlift/ Dumb Bell Rows

Super Set #3: Reverse Lunge/ Bicep Curls

Here are 5 more examples of effective super sets for fat loss and muscle growth or maintenance: Forward Lunge/Tricep Extension, T-Bend/Overhead Press, 1 Leg Sit To Stand/Chin-up or Dumb Bell Pullover, Goblet Squat/Reverse Fly, Bulgarian Split Squat/ Butterfly raise.

You can complete your fitness session with interval training. My favorite style is to use my favorite House and Shuffle Dance steps Tabata Style. Here is an example of Tabata Style Training:

You can do this without weight if you’re a beginner!

The most important goal is to use these 14 days to discover what exercises work best for you.

You can e-mail questions to Catherine@dareshine.com

I’ll be blogging for the next 2 weeks to fill in all of the details for this Fast Fat Loss Plan.

In the meantime, be well, and eat for yourself.

 You can click the sponsored link below for the Kettle Bells I recommend.

https://amzn.to/2MkyZJJ

Thanks!

Catherine