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.

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.

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.

Appetite Re-Set and Sugar Detox

It’s the day after Valentine’s Day, and I’m sharing my appetite re-set and sugar detox eating plan with you. The biggest problem I have when I eat eat special occasion foods like stevia sweetened dark chocolate, brie, or berries is that these foods can stimulate my appetite.

They aren’t trigger foods at all, but the day after I eat them, my appetite isn’t as easily satisfied as it usually is on the Sugar Freedom system.

Fortunately, I use the simple menu fix I’m going to share with you here.  Note that it is controversial, as it does limit food choices, and it’s a short term diet. (Note: check with your doctor before making dietary changes.) This was said to have been used by the legendary Vince Gironda of Vince’s Gym, and by Arnold Schawarzenegger, for getting lean while keeping muscle.  All I know is that my readers and I find that it absolutely crushes cravings and stops over-eating cold.

Here is what I ate today:  Water, Freedom Tonic: 1T Braggs Apple Cider Vinegar+1T Lemon Juice in 16 oz. of water.  Coffee with Heavy Cream.

Breakfast: 2 Eggs cooked in 2t Butter, 3 Slices Uncured Bacon, 4 Oz Turkey Breast.

Lunch:  Repeat Breakfast

Note: you can choose any meat you like: poultry, beef, lamb, fish, etc. instead of the bacon and turkey.

Dinner: repeat lunch if desired, but I have no appetite for it, so I simply do an intermittent fast until the next morning.

 I follow this plan for a maximum of 2 days in a row, then I return to the Sugar Freedom program.

I drink plenty of water throughout the day, and I have some chicken broth if I feel droopy or low energy.  This strategy gets me into strong Ketosis, gets rid of bloat, and best of all stops any desire to over eat or even consider eating any of my husband’s chocolates.

So there you have it: a very low carb/Ketogenic strategy to crush cravings after any holiday.  Visit sugarfreedom.com for a complete eating strategy, or e-mail me at catherine@sugarfreedom.com for custom training plans and menu designs.

You really can find your style of clean eating, and get lean for life.

 

 

Getting Results on the Sugar Freedom Challenge

It’s day six of the six week sugar freedom challenge, and it’s time to establish our ongoing fat release eating and moving pattern.

The goal of this six week program is to learn how to get and stay healthy for life.  It’s a big goal, but we can do it.

Individuals who have a permanent solution for a healthy body learn a way of eating and moving that makes them healthy and happy, and then they keep practicing what they have learned.

You are here to find out if eliminating sugar and grains, lifting weights, and doing interval training gets you to your health goal.  If it works, you learn how to keep it up for life.

The longer I coach, the more evidence I see that this is the best method.  Here is today’s menu, which is an example of how I eat each day.

Wake up:  Freedom Tonic, water.

Morning: Coffee with organic heavy cream: 3T maximum for the day.

Breakfast: 1/2 cup organic Greek yogurt. 1 oz. walnuts.  1 cup blueberries

Lunch: 1-2 chicken thighs, mixed green salad with oil and vinegar dressing, 1 cup broccoli, 1t butter

Dinner: Repeat lunch.  Add ons: 1/2 avocado, 2T salsa.

I don’t snack because I simply have no appetite for it, and my clients and readers generally report the same thing.  If you find yourself hungry, have a hard boiled egg, celery with salsa, or an extra serving of  the protein you have made for the day.

The way to win on this program is to simply eat more of what is already on the menu if you get hungry.  Just don’t go off plan by eating sugary or starchy foods.  This keeps your appetite under control, and that is the key to your success.

Leave me any comments of questions you have so that you can get results.

Get the program at www.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.

————————————————————————————————————

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

————————————————————————————————–

 

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