Thursday, January 30, 2014

Don't Get Triggered on Super Bowl Sunday!

Did the Dopamine Make Me Do It?

This weekend, the wheels came off of the Freedom Wagon.

I got into my son's snack cupboard: never a good thing.

It started like this: I had some of the mixed nuts I found in there.  They were heavily salted and roasted in cottonseed oil.  Yikes.  Turns out that cottonseed oil is a by product of cotton production that is genetically modified, and often treated with pesticides that aren't allowed to be used on food.

I quickly moved on to beef jerky that contained gluten and MSG, and after that my appetite was fully triggered, and I'd rather not go into the gory details of what came next.

I went back to my research on why some over eaters like me get triggered, and I came across an article in the journal: Appettite.  Here is quote on food addiction:

"Most of the evidence for food's addictive properties lies in the biological realm.  There is now considerable evidence that food and drugs of abuse exploit similar pathways in the brain, namely the dopamine and opiate systems (Hoebel, Rada, Mark, &Pothos, 1999; Nieto, Wilson, Cupo, Roques, & Noble, 2002)."

What is a common trigger for the dopamine response?  You guessed it: sugar.  Now here's where things get confusing: the trigger response is even worse when that sugar is combined with fat and salt.

Many of us in the no processed sugar camp are champions of healthy fat consumption.  If you've read the Sugar Freedom manual, you know that our go-to fats for cooking are coconut oil, grass fed organic butter, organic olive oil, and ghee, along with walnut and macadamia nut oils for dressings.

Fat becomes a factor in compulsive over eating when it is combined with sugar and foods that rapidly break down into sugar.  I have to be honest.  Something in those roasted nuts pushed my appetite button.  So what could I have eaten instead?
1. Raw unsalted Almonds
2. A Granny Smith Apple with 1oz of walnuts
3. Baby carrots with salsa

As you can see, I like to keep it simple.  Now, I would like to introduce you to someone who makes healthy home cooking exciting.  He is fellow Certified Turbulence Trainer Daniel Woodrum.  
Overeating has been a part of his personal history, and he has put what he has discovered about heathy eating into Home Cooking For Fat Loss.  Many of his recipes are Sugar Freedom friendly, (No added sugar, grains, or processed oils) and the ones I have tried are delicious and satisfying.

The best part is that he has added a Super Bowl bonus that has fantastic recipes that can keep you satisfied and away from the "Trigger Foods" this Sunday.  
Let's face it, in the US Super Bowl Sunday has become the number one day of the year for excess in eating.  I want you to have a strategy going in that gives you a chance to enjoy the big game: while still feeling great about yourself on Monday morning!

Thursday, January 9, 2014

The Secrets of Super Dieters

All this week ABC World News Tonight is running a story on the Secrets of Super Dieters.  They are covering the National Weight Control Registry, and how its members keep significant amounts of weight off for years.

I'm a member of the registry, and they contacted me on Sunday, and asked me to send some before and after photos to Diane Sawyers producer.  As you can imagine, I was eager to send in my pictures.  Here is the link to the first report where they are shown:

I was so excited when my sister called from Dallas to say, "You're on the news," and I also wanted to share the two keys to permanent weight loss that are cited in the report.

1.  The majority of members of the National Weight Control Registry state that they don't cheat.
I have to agree that this is true in my case as well.  For me, not cheating means the permanent elimination of added sugar and grains from my diet.  These foods always trigger overeating for me, and with each day that passes without them, my cravings and "Food Thoughts" become fainter and fainter.  This is what I want for you, Sugar Freedom readers.  The goal is a sense of satisfaction and balance when it comes to food.

2. The second "Secret" is that the majority of the NWCR's members eat breakfast every day.  Now, there are some famous fitness leaders who have become, and remain, super lean while skipping breakfast, but when it comes to me and my students, I see a direct connection between a satisfying breakfast and a day when food is satisfying, but not over-stimulating.

This morning, I'm at San Francisco International Airport getting ready to fly to Miami to meet with Craig Ballantyne, Shawna Kaminski, Rick Kaselj, and 40 other health and fitness professionals.  We'll be sharing our best ideas for helping our clients, students, and customers meet their goals, and I need to be well nourished so that I'm not distracted by my trigger foods.

The great news is that I was able to get scrambled eggs, salmon, and berries for breakfast: at the airport!  The "buffet" I went to had 3 kinds of organic, no sugar yogurt as well.  We are starting to change what's available on the road by asking for what we want.  How refreshing.

Over the next few days and weeks, I will be doing my best to discover and share with you real world foods and recipes that will make Sugar Freedom as simple and easy as possible.  One of the things you have been sharing with me is a need for more breakfast choices.  Here is one that is a little out of the box.  After the Three Day Sugar Strike, and a week on the Sugar Freedom Diet, I recommend adding back a serving of potatoes or sweet potatoes if you wish.  For breakfast you could have half a sweet potato topped with 2 teaspoons of coconut oil and cinnamon.  Seriously satisfying, and you could add 2 strips of uncured bacon to your meal as well.

In addition, ground flaxseed, chia seeds, coconut flakes, and chopped nuts can be mixed to make a "Freedom Cereal" for breakfast as well.  Believe me, I will be looking for new ways to make Sugar Freedom not just simple and satisfying, but tasty too.

As you go forward on your journey to your authentic ideal body, I hope you will consider joining the National Weight Control Registry if you lose 30 or more pounds and keep it off for a year or more.  We need your stories, insight, and wisdom so that everyone who wants to lose fat for good can have a resource for learning what has worked for others long term.

Friday, January 3, 2014

She's Back in Her Skinny Jeans!

Today I want to thank everyone who is taking a chance on Sugar Freedom, especially my students, family members, and friends who were willing to try it first.

Here is the link to the Sugar Freedom Plan:  Click Here

I was thrilled when I got a call from Nancy yesterday, telling me that she was back in her skinny jeans.  Nancy had lost over 50 pounds on the Atkins diet three years ago, but her weight was starting to creep back up.

Those of us who have long dieting careers know that maintenance is probably the greatest challenge of fat loss and transformation, and I can't tell you how many times I have looked at the scale and longed for "lighter days."

The good news is that there are growing numbers of women and men who are getting the balance right, losing fat, and learning the personal strategies they need to use in order to reach their goals and keep them.

Back to Nancy's story: she did have one problem last week.   If you've completed the Three Day Sugar Strike, it's time to add back low sugar fruit.  The fiber, antioxidants, and of course the delicious flavor of fruits make them a staple of healthy eating strategies.  However, some individuals can be highly sensitive to the sugar in fruit, namely fructose.  I am one of those people, and Nancy tells me that she is too.

Here's what happened.  Nancy had an apple with peanut butter, and the "Sugar Thoughts" came back, along with some sugar snacking.  The good news is that she got right back on track with Sugar Freedom the next day, and the best part is that this happened before she got back into those skinny jeans.

So what can we learn from her experience?  When it's time to add back fruit, go for low sugar varieties like berries and Granny Smith apples.  Instead of pairing your fruit with a nut butter, try having it with raw unsalted almonds, or Greek yogurt.  

Oh and one more thing, another key to fat loss and weight maintenance is exercise, not to mention the fact that exercise lowers blood sugar and increases insulin sensitivity.  If I may, I'd like to let you know that the training program that I use at home and at Gordon Studio is on sale for less than a third of what I paid for the program back in 2008.

Here is the link to the program if you'd like to take a look:   Click Here.

Thanks again to Nancy for sharing her story, and here's to your success.