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.)

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.

Free One Page Guide To the Ketogenic Diet

Dr. Oz. is talking about it, the New York Times just published an article on a major study that supports it, and dozens of posts I see on social media are asking for a simple way to do it.

I talking about the Ketogenic Nutritional Approach, Keto Diet for short, and it’s the way I’ve been maintaining a 67 pound weight loss for more than 8 years.

Even if you already know that “Keto,”  means an eating plan that is very low in carbs, moderate in protein, and higher in fat, you may be confused as to how to put together daily menus that fit those guidelines.  I hope that the following guide is helpful, and that if you want a long term solution for staying off of sugary starchy carbs you will consider the Sugar Freedom program at www.sugarfreedom.com.

Here is your free guide:

My One Page Guide to Keto

By Catherine Gordon ACE-CPT

www.sugarfreedom.com

 

Legal Disclaimer

The information presented here is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the information in the program, you are agreeing to accept full responsibility for your actions.

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To the Reader: These are the exact steps I took to get into into nutritional ketosis, (Keto for short)and this is how I get back into ketosis if I go off the program.   This one page guide is intended as a simple reminder of the principles of nutritional ketosis.

 

For in-depth study if this way of eating may I suggest the following titles:

 

A Low Carbohydrate Ketogenic Diet Manual

By Dr. Eric Westman MD.

 

Keto Clarity

By Dr. Eric Westman MD> and Jimmy Moore

 

The Art and Science of Low Carb Living

By Jeff Volek PhD, RD

And Stephen Phinney MD, PhD

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1.   Eat a maximum of 20 grams of carbohydrate per day from non-starchy vegetables.

 

Here are my top five vegetables for getting into ketosis: Spinach, Asparagus, Kale, Broccoli, and Romaine Lettuce.

 

2.   Eliminate all sugar, grains, alcohol, starchy vegetables, vegetable oils, and seed Oils.

 

3.   Eat a minimum of .8 grams of Protein per Kilograms of Bodyweight.

 

For an individual who weighs 150 pounds, that would be 54 grams of protein per day. This is the established RDA minimum. If you are active you will probably need more, especially if you do resistance training. My maximum protein intake is 100 grams per day. Your individual protein needs should be determined with the help of your doctor or a registered dietitian.

 

4.   Eat Enough Natural Fat to Satisfy Your Hunger.

 

Here are my top fats for ketosis: Coconut Oil, Organic Grass Fed Butter , Olive Oil, and Avocado Oil. (Note that olives and avocados are fruits: not vegetables or seeds.)

5.   Drink Eight 8 oz. Glasses of Water Per Day. Drink Chicken,              Beef, or Vegetable Boullion or Broth to Maintain Sodium Levels, and Help Prevent Keto Flu.

 

Here is one of my daily ketognic menus:

Breakfast: 2 Eggs, 2 Strips Uncured Bacon, 1 cup spinach and mushrooms sautéed in butter.

 

Lunch: 2 Chicken thighs, 2 cups Romaine Lettuce with olive oil and vinegar.

 

Dinner: Beef Rib-Eye, 1 Cup Broccoli cooked in Butter.

 

If you are hungry between meals at first eat a bit more bacon, chicken, or beef.

There you have it: my simple one page guide to getting into nutritional ketosis. It is deliberately brief so that you can print out the single page and keep it handy.

 

Please feel free to share this guide.

 

For my complete nutritional program, please visit www.sugarfreedom.com