Three Day Sugar Detox

This shopping list is one of the most important parts of the Sugar Freedom Diet that I published through Clickbank.com six years ago.

The three day “Sugar Strike,” is a whole food ketogenic diet that I wrote in order to pass on the way I was able to finally get off of sugar and permanently recover from overeating, overweight, and obesity.

Disclaimer: This is not a recommendation to eat a ketogenic diet. It is simply my way of eating, and my training clients have used it to lose weight quickly, typically five pounds over 3 days. Note that much of that pound loss comes from the fact that a low carb approach has a diuretic effect so it reduces bloating. Here is the shopping list:

Three-Day Sugar Strike Shopping List
No Sugar, No Grains, No Processed Vegetable Oils = No Cravings!

For the Daily Freedom Tonic: Bragg’s Apple Cider Vinegar, Lemons.
Mix 1 Tablespoon Bragg’s Apple Cider Vinegar with 1 Tablespoon lemon juice. Mix with at least 8 ounces of water and drink each morning.

Drink Bone broth, vegetable broth, or bullion for “Keto Flu” feelings of low energy, headache, and cravings. These replace the sodium and electrolytes that can be lost in the first few days of going low carb.

1.In the Produce Aisle:
Salad Greens (lettuce, spinach, cabbage)
Other Leafy Greens (Swiss chard or other chard, collard greens, kale, bok choy)
Herbs (basil, parsley, cilantro, etc.)
Other salad vegetables (radishes, sprouts, cucumbers, tomatoes)
Other green vegetables (avocado, asparagus, broccoli, green beans, Brussels sprouts, cauliflower)
Other non-starchy vegetables (peppers, green onions, onions, eggplant, artichokes, mushrooms)

2.Meat, Poultry, Fish, Seafood, Eggs, Tofu

Eggs: Preferably Organic Free Range.
Beef: All cuts, especially grass fed.
Pork
Poultry
Fish
Shellfish
Tofu (The simple tofu that comes in a “brick” that is found in the produce aisle.)

  1. Dairy Case
    Heavy Cream, butter, full-fat cottage cheese, sour cream, full fat organic cheeses, ricotta, full fat yogurt with no sugar added, including Greek yogurt. (Note: heavy cream is the only dairy on the 3-day sugar strike. Add the other dairy choices once carb cravings have eased.)

4.Fats and Oils

Butter (From grass fed cows like Kerrygold Butter)
Coconut oil (Organic)
Organic Extra Virgin Olive Oil.
Soy Free Vegenaise (Made with grapeseed oil)
Walnut Oil
Macadamia Nut Oil
Avocado Oil

Note: home-made mayonnaise is your best choice, but if you’re concerned about using raw egg, or you need the convenience of prepared mayo Grapeseed Vegenaise is helpful for mixing with canned tuna and salmon, and for sauces and dips for wraps and veggies. Use sparingly.

Frozen Foods
meats, fish, and vegetables on hand. Frozen berries after the 3-day sugar strike.

Canned Goods
Canned versions of the above vegetables, also olives. Tuna and wild salmon.

Nuts and Seeds
Raw Organic almonds
Walnuts
Ground Flax Seed
Chia seeds.
(Note: no nuts on the 3-day sugar strike.)

Condiments
Mustard, full-fat mayo (Not made with soybean or canola oil, Soy Free Vegenaise as above.) salsa, pesto, dill pickle- up to 2 per day, sugar free relish, hot sauce, Braggs Organic vinegar, or any vinegar without added sugar. Bragg’s Aminos, Coconut Aminos.

Other:
Unsweetened almond or Coconut milk
Unsweetened coconut flakes
Unsweetened Chocolate and cocoa powder.

Three Day Sugar Strike Meal Plan

Breakfast: 2 eggs, spinach sauted in olive oil or butter. One tablespoon of salsa.

Lunch: Large mixed green salad with 4-5 ounces of meat, poultry, or fish. Oil and vinegar dressing. One cup cooked low starch vegetable.

Dinner: Repeat lunch.

The point of the Sugar Strike is to reduce carbs to 20 grams per day, while you enjoy simple, nourishing foods that won’t cause sugar or carb cravings.

If you get hungry, have a hard boiled egg or some more meat, poultry, or fish.

The point is to give up some variety in exchange for satisfaction, energy, some fat loss, and de-bloating. After three days, if the food plan feels like a good fit, you can continue on it with a typical weight loss of about a pound a week.

This has worked for me and my readers for several years now, and I hope you find it helpful.

Be well, and remember, eat for yourself.

Catherine

The entire Sugar Freedom is available at: SugarFreedom.Com

Is It Normal Not to Lose Weight After 2 Weeks of Working Out?

Throughout the year, I will be answering the Quora questions I get the most from my followers, and the question of the day is:

Is it normal not to lose weight after 2 weeks of working out?

When I was doing my original body transformation in 2008, I didn’t lose any weight for the first four weeks. I was also participating in an on line forum with other women and men who were using weightlifting, interval training, and whole food nutrition, (nothing out of a bag or a box) to get lean and lose weight. I remember that about 25% of the posters on that forum didn’t experience any weight loss for the first few weeks.

After I began working as a certified trainer in 2012 I noticed the same thing in some clients who started a training program. Here is my theory on what happens to keep the scale from moving at the beginning of new fitness program. First, there is truth to what you have heard about muscle being heavier than fat, but beyond that, if you are training hard enough to experience muscle soreness, you will retain water due to the process of body re-composition.

Muscle hypertrophy is caused by the micro tears in muscle tissue that happen during a body re-composition training session. It takes water to heal those micro tears, and I believe that soreness and water retention can explain why the scale doesn’t move even though your body is getting leaner.

This is why I recommend taking at least three measurements at the start of a training program, and continuing to measure for life. The scale can’t tell you if you’re getting leaner or smaller if dropping sizes is your goal. So Measure your chest, waist, and hips as a reference.

My original 12 week transformation

In addition, you need an eating and macro-nutrient plan if you are serious about your goals. I am not making a recommendation, but I will share that I overcame obesity with a ketogenic approach that includes 80–90 grams of protein, 90 grams of fat, and fewer than 20 grams of carbohydrate per day, mainly from vegetables that grow above the ground.

When my clients’ weight loss got off to a slow start I would suggest tracking, weighing, and measuring their food for a week.

I hope these suggestions help you to start getting the results that you want, because I believe so strongly in the benefits of working out for life.

Do you have a question about fat loss? Leave it in the comments.

Click Here to go to my profile on Quora.

Is It Better To Walk or Jog to Lose Weight?

I’m happy to answer this question because it lets me dig in to some of the things I’ve discovered about walking, jogging, running, and sprinting in the course of the past 45 years.

When I was in the 7th grade, I struggled to jog a mile in P.E. even though I was pretty good at sprinting. It wasn’t until I learned how to do intervals in my 40’s that I was able to use walking, jogging, running, and sprinting to lose weight and to increase my speed and endurance.

There are some good studies that demonstrate the connection between muscle fiber composition and running ability, here is an article in Runner’s World that goes into this topic in depth:

https://www.runnersworld.com/advanced/a20784071/how-muscle-fiber-recruitment-affects-running-performance/

It’s good to understand how your muscle fiber genetics can affect your walking and running, but my experience with walking and jogging for weight loss is that the method you enjoy the most will give you the best fat loss.

I suggest using walk/jog intervals like this: warm up with five minutes of easy walking, then jog until you become winded. Your level of conditioning will determine how long this takes. Ease back into a walk until your breathing and heart rate come back down, and you feel eager to jog or even run again. Repeat this sequence for eight rounds, and then walk until you feel completely rested. Repeat the interval session if you wish.

When I was a certified trainer, I learned that fat burning and conditioning happen during recovery from an interval as well as during exertion.

In other words, every time your body returns to baseline from the exertion of jogging or running, you are getting just as much fat burning benefit as when you are working on your endurance. To wrap up my answer, I will say both walking and jogging enhance weight loss and fat loss, especially when you perform them in intervals.

No matter what, enjoy your training, and I wish you well.

Catherine Gordon

What is a good way to lose weight?

I answer reader questions on Quora, and here is the one I just answered this morning:

“What is a good way to lose weight? I’m always tempted to eat right after I promise myself I won’t, and I end up feeling extremely guilty after.”

Here is my answer:

I struggled with my weight during my youth and young adulthood. I controlled my appetite with cigarettes and diet pills until my mid thirties. When I gave those up, I became obese, and I wasn’t able to stop overeating until I made a major shift in my eating and training habits.

The simplest change in my eating was guided by an old saying among bodybuilders,

“Nothing out of a bag or a box.”

Of course there can be exceptions to this suggestion, but it can help you to think about what is left to make up your menu plans. Consider the outside aisles of your grocery store. Here’s a description of my shopping pattern starting on the left and working my way around the store to the right: vegetables and fruits, dairy, eggs, meat, butter, bacon, and cheese. (No, I don’t go overboard with the last six items.) In order to get nourished and satisfied, I set macro-nutrient targets for protein, fat, and carbohydrates.

There are plenty of satisfying foods in the outside aisles of your grocery store.

Note: I gave up my fitness and nutrition certifications in 2018, and I am careful not to make diet recommendations. I simply share the methods that helped me personally overcome obesity more than a dozen years ago.

The most important idea I want to share is that minimally processed foods satisfy my appetite, while foods that have been processed and packaged leave me even hungrier than I was before I started eating.

A lettuce or cabbage wrap at lunch instead of a traditional sandwich.
Colorful vegetables for roasting.

By writing down my menu in the morning, and following it throughout the day, I avoid cravings and guilt, and I have plenty of energy for working, training, and fun that don’t involve food.

The bottom line is that in order to stop overeating, I had to replace the foods that stimulate my appetite with foods that satisfy it.

My motto is, “Eat for yourself,” and I sincerely hope that this is the year when you will find the nutrition plan that works for you.

My complete nutrition plan including a three day sugar elimination diet, ongoing weight loss, eating out guide, shopping lists, and maintenance plan, is available at Sugarfreedom.com.

My Perfect Carnivore Meal Plan

Perfect macros for my goals: 102 grams of protein, 88 grams of fat, 6.4 grams of carbohydrate, 1250 calories.

One Diet that Always Works

When I was preparing to sing at Carnegie hall in 2019 I had two essential goals for my nutrition plan. It had to allow me to get leaner, and it had to be anti-inflammatory.

When you are a singer, and you eat anything that causes inflammation, the first place you notice it is in your voice. The vocal chords have to lengthen, shorten, and vibrate in perfect sync with the demands of the singer’s intentions.

Getting ready go on.
Onstage at Carnegie Hall

The vocal chords, like the heart and the digestion, are autonomic. Here is the definition of autonomic:

1 : acting or occurring involuntarily autonomic reflexes. 2 : relating to, affecting, or controlled by the autonomic nervous system or its effects or activity autonomic drugs.
Autonomic | Definition of Autonomic by Merriam-Webster

Any inflammation will reduce the vocal chords’ ability to respond to autonomic reflexes.

I Went Carnivore in March of 2018

I expected to lose body-fat and have more energy, but I didn’t expect more glowing skin, more hair growth, smaller moles, and extra high notes at the top of my vocal range. It was as if eating mostly meat and animal foods had reset my body’s growth regulation to increase growth where I wanted it, and limit growth where I didn’t.

How is it possible that one diet could help me lose fat, and grow longer thicker hair at the same time? I believe that the healthy action of the Carnivore diet comes from the way it heals hyperinsulinemia.

Here is the definition of hyperinsulinemia:

Hyperinsulinemia (hi-pur-in-suh-lih-NEE-me-uh) means the amount of insulin in your blood is higher than what’s considered normal. Alone, it isn’t diabetes. But hyperinsulinemia is often associated with type 2 diabetes.
Hyperinsulinemia: Is it diabetes? – Mayo Clinic

I believe that the Carnivore Diet allowed me to improve my insulin response to food to the point that my entire body was able to perform better.

Eating in the Time of Covid-19

When we went into physical distancing in March of 2020, all of my singing events were cancelled, and I decided to go back to a low-carb diet that incorporated many vegetables and some fruits. My appetite increased immediately, and my motivation dropped. I attributed this to the lockdown blues, but since I returned to Carnivore after Thanksgiving a little more than 3 weeks ago, the sun has come out, my motivation has returned, and I’ve even lost some fat.

I have decided to claim the right to eat mostly meat, but I have designed the meal plan I posted here in order to keep my meat consumption at or below the amount of meat consumed by the average American which, according to the U.S. Department of Agriculture, was about 10 ounces of meat per day in 2019. The meal plan above contains 10 ounces of red meat. It is my opinion that red meat is safe and healthy in the absence of sugar, grains, and processed vegetable and seed oils.

I intend to honor the animals I eat in order to live by living fully with honesty, integrity, and generosity. Now that I eat mostly meat, I consume less of everything, including meat. I look forward to consuming less and creating more.

Here’s to a happy, healthy, productive future for all of us.

Catherine

Simple Pork Roast Recipe

Start with a two to three pound pork roast.  I like to pick one that has a cap of visible fat.  This, along with the butter in the recipe, will baste the roast as it cooks. 

Ingredients and directions:

Pork Roast 2-3 pounds

Salt, Pepper, and Garlic Powder

3 Tablespoons of butter: at room temperature

Pre-Heat oven to 450 degrees.

Place the pork roast in a baking pan, and season with salt, pepper, garlic powder.  Add a sprinkle of herbs like Thyme, Rosemary, or Herbs de Provence if you have them on hand.

Spread the butter over the top of the seasoned roast, then put the roast in the oven at 450 degrees for ten minutes.  Reduce the heat to 350 degrees and continue to roast until the meat reaches an internal temperature of 170 degrees: about 20 minutes per pound.

You can’t beat a tender pork roast for the price!

The Best Workout For You.

The Best Workout For You, Is the One You Are Willing To Do.

I love to train, I really do, but there are three things that put me off when I mentally prepare to train.

  1. I think it will be boring.
  2. The exercises will feel too hard.
  3. Training sessions take too long.

The Psychology of Training

When I think about exercise I get mental pictures of how it will feel, and of how much I will enjoy it, or not. What follows is a negotiation in my mind between the id, which wants to stretch out and check Twitter, and the superego which wants the benefits of training.

My superego, which is writing this post, has the intention and discipline to find a way to win the negotiation. Here is the solution to my dilemma: Come up with a workout that my id is willing and eager to do.

I have designed a short attention span training session that contains a single set of exercises with no repeats.

This resolves the anticipation of too much boredom, difficulty, and time. By resolving these perceived drawbacks of exercising, my willingness to train is assured, and all systems are go.

If you decide to learn this system, you will gain strength and results, become more skilled, and get willing to add repetition and difficulty, so that you can progress. Once you discover the fun and gratification of getting better at training, you have entered the positive cycle of “work and reward.” This cycle makes you eager and willing for the next session.

I have found over the past dozen years, that a program design made up of a body-weight warmup, six exercises super setted as three rounds of each pair of exercises, followed by about 9 minutes of intervals, is the most effective workout design for fat loss and positive body transformation. I have also learned that I have a lot of stubborn resistance to the length and difficulty of this design. The exercise session below is my compromise. It consists of 12 exercises performed straight through as one giant set as follows:

  1. Suitcase squat 8 reps
  2. Push up 8 reps
  3. Romanian Deadlift 8 reps
  4. Dumb Bell Row 8 reps
  5. T-Bend 8 reps per leg
  6. Overhead Press 8 reps
  7. Calf Raise 16 reps
  8. Reverse Fly 8 reps
  9. Standing Leg extension 8 reps per leg
  10. Bicep Curl 8 reps
  11. Plie Squat 8 reps
  12. Tricep Extension 8 reps.

The warmup is simply 4 reps of each movement performed without weights. When I am done with this session I am ready to dance, write, rehearse, or get on with the other tasks of the day. I hope you will try it if you ever experience those days when it’s hard to get willing.

If you want a copy of the Turbulence Training Program I used to learn how to exercise for life you can find it at my affiliate link: ===>Click Here<==.

Train on my friends!

Catherine

Sugar Free Transformation

Transformation Story in Pictures.
Sugar Freedom Plan here: http://sugarfreedom.com

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