Monday, November 8, 2021

Key #5 For long term weight maintenance

Key #5 is Fun! Learn why in this video.

6 Week Fitness Challenge

 Six week fitness challenge: Drop sugar, lift weight, have fun.

Every year when the clocks turn back, I get out my light box, and prepare for a six week fitness challenge.

This year, we begin the challenge on Tuesday, November 9th, and we finish on Tuesday, December 21st.

The number one goal of this challenge is to improve our insulin sensitivity in time for Christmas, and to put the fitness and nutrition habits in place to carry us into a healthy new year. 

The three main benefits of insulin sensitivity are motivation, a healthy appetite, and a happy mood.

My three favorite tools to improve insulin sensitivity are:

1. A nutrition plan that is low in sugar, processed grains, and seed oils.

2. A training plan that includes 20 minutes of resistance exercise three times per week.

3. An activity plan that promotes the joy of living over the need to burn calories.

My nutrition plan is available to download at: sugarfreedom.com.  

You can click on the link and get a copy of my original diet without giving out your e-mail.

There is a donate button on the site if  you feel moved to give.

The training plan I will be using is the simple, proven strategy of nine lifts performed to momentary form failure for just one set. It takes about 20 minutes and for the next six weeks it will consist of:

1. Push ups

2. Squats

3. Rows

4. Romanian Deadlifts

5. Overhead Press

6. T-Bends

7. Bicep Curls

8. Calf Raises

9. Tricep Extensions.

On three other days of the week, I suggest activities that you enjoy. For example, dance, swim, practice Yoga, hike, garden, or bike, but be sure that you approach these activities in a way that makes you eager to do them.  Adding more movement for the sake of burning calories or to change your appearance can backfire by causing stress. You need happy movement in your life.  For the next six weeks I challenge you to seek it out.

I will be checking in on YouTube.

You can e-mail me: catherine@cardiofreedom.com with any questions.

Practice what you love, eat for yourself, and be well,

Catherine


Tuesday, October 12, 2021

Five Keys To Maintaining a Big Weight Loss: #4 Friends.

With these two friends, I get a long walk every day.

 Key #4 to Maintain a Big Weight Loss: Friends

Like the song says, "You've got to have friends," especially when it comes to keeping weight off for good.

When I was studying for my personal training certifications, "Social Support," was the the term I was taught for the power of friends, coaches, and allies to enhance long term success at weight loss, or any other area of personal development.

This is a good time to share one of the most important secrets of maintaining weight loss, or preserving any ongoing achievement: 

In order to keep what you've got, you need to keep doing what you did to get it.

For example, in order to create financial freedom, you need to live within your earnings and grow your financial surplus.  Even as you generate more income and build financial resources you still have to stay within your budget, even if that budget is bigger.

In order to maintain a big weight loss we stay true to what we did to create it.  

The same challenges we face as we pursue our goals remain once we've achieved them.

I have been reading Mel Robbin's book, "The High 5 Habit," and she writes about three things that interfere with reaching a goal:

1. Your Goal Is Too Big

2. You Don't Have A Plan.

3. You Try To Achieve It Alone.

When I was going through my fat loss transformation in 2008, I entered a transformation contest that included social support through the TT Members website.  Many of us were new to weightlifting and interval training, so we would share tips for getting over soreness, sticking to our training schedules, and managing temptations to cheat on our nutrition plans.

The most important thing I discovered about social support was that helping other people stick to their goals was a powerful predictor that I would stick to mine.

We receive what we want for others, and it is definitely true that when you want to get something, you improve your odds of success by helping someone else get it too.

You can get support at a distance with Facebook groups, and you can get in person support by striking up friendships at the gym, working with a personal trainer, or taking fitness classes. Most of us already know someone who would like to get fitter, stronger, and happier.  The next time one of your friends says,

"I need to get some exercise," it's time to team up.

Our local hospital and community college both offer low cost fitness opportunities to the public, and there is a wealth of free content on YouTube that can get you started.

Here is a link to a video demonstrating the program I'm using right now to maintain muscle while I also pursue improvement in my dancing: 

https://youtu.be/ntdUubHRHKA

I am so grateful to the people in my life who are committed to good nutrition and effective fitness training. I am delighted by my friends in their 70s and 80s who are enjoying retirement to the fullest because of the physical freedom they get from cooking, training, and having fun.

By the way, Fun is Key#5 to maintaining a big weight loss, and I look forward to sharing ways to bring more fun into your lifestyle in my next post.

Until then, Eat For Yourself, and Practice What You Love.

 Catherine

You can access a free copy of the original  Sugar Freedom program by clicking below.

==>SugarFreedom<==


Thursday, August 19, 2021

The Sugar Freedom Show | Weight Loss

Sugar Free Meal Planning 08/19 by The Sugar Freedom Show | Weight Loss: Learn a simple way to design your own sugar free meal plans. Whether you just want to eliminate added sugars, go low carb, or Keto Catherine demonstrates how to put together simple satisfying sugar free menus. See all of the free resources mentioned in the podcast here: sugarfreedom.com/blog To purchase the Sugar Freedom Diet go here: Sugar Freedom

Sugar Free Meal Planning

 Sugar Free Meal Planning

"Just tell me what to eat!"

Whenever someone says this to me, I know they are serious about changing their diet. When I say, "Diet," here I mean Way of Eating, because if they are experiencing sugar addiction, carbohydrate intolerance, and insulin resistance, long term elimination of sugars, grains, vegetable oils, and seed oils is needed for long term relief.

I wrote The Sugar Freedom Diet in order to get my sugar addiction solution out of my head and down on paper so that I could share it with anyone who is suffering from the consequences of getting hooked on sweetness.

I started using sugar and hyper-palatable carbs to soothe my fear, anxiety, boredom, frustration, and anger when I was just a child. I became overweight soon after, and I wasn't able to maintain a normal weight again until I started smoking, taking dexatrim, and drinking diet soda in my teens.

The nicotine, pseudo-ephedrine, saccharin, and aspartame had the same soothing/stimulating effect as concentrated carbohydrates, and they helped me become happy and productive. 
 
I am currently learning about Reward Deficiency Syndrome and how it drives affected individuals to seek out substances and behaviors that give them a feeling of well being.  RDS helps explain why I reached for legal stimulants: nicotine, caffeine, and pseudo-ephedrine, in order to function and fit in.  
 
Eventually, Dexatrim was taken off the market because it was found to increase the risk of stroke, and I quit smoking in order to have a healthier pregnancy.  

This when my sugar cravings went wild, and I gained 85 pounds during my pregnancy. I gained so much because I had developed impaired glucose intolerance and insulin resistance. Years after having my son, I was still obese because the method of weight loss I was given by the medical, fitness, and weight loss industries was,

"Eat Less and Move More."

Still overweight after 3 years of,"Eat Less Move More."

 

I was able to reach and maintain a healthy weight, shape, and body fat percentage when I learned to,

"Drop Sugar and Lift Weights," instead.

After learning to, "Drop Sugar, Lift Weights."



















The meal planning system I use has evolved over the years to include new strategies for fat loss and weight maintenance.  Over the 13 years since I quit added sugar, and the 9 years since I earned my personal training and nutrition certifications, I have added eating plans that address different levels of sugar and carbohydrate intolerance.
 
My experience with my clients and readers led me to a new way of thinking about meal planning which I call,

"Eat For Yourself."

This means that I don't recommend any eating plan.  I share and demonstrate the eating plans that have worked for me over the past 13 years and counting.
 
This is why I can be honest with you about what worked, and continues to work for me when it comes to maintaining physical recovery from sugar addiction and obesity.


Here are my simple guidelines for meal planning:

"No Sugar, Grains, Vegetable Oils, or Seed Oils."



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.

Condiments: Bragg's Apple Cider Vinegar,  Lemon Juice, vinegar, 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.

Sample of a Daily Meal Plan. 



You can find a more detailed description along with lists of proteins, carbs, and fats here: 
 
You can also e-mail me with questions here: catherine@sugarfreedom.com
 
This blog post outlines my upcoming podcast episode which is available at Blog Talk Radio: 
 
Until next time, Be happy, healthy, and eat for yourself.

Catherine Best Gordon
Author of Sugar Freedom