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

Wednesday, August 11, 2021

Weight Loss Myth #2

 Weight Loss Myth #2 Is: Move More

In my last blog post, I cited the Einstein Rule: "Solutions must always be as simple as possible, but not simpler."

Here are the top three weight loss myths:

1. Eat Less.

2. Move More.

3. No Pain No Gain.

They violate the Einstein rule because they over-simplify the process of weight loss.

In this post I'll address the recommendation to, "Move more."

What gets measured gets managed, and once it was discovered that the calorie, which is simply how much heat it takes to raise the temperature of water one degree Farenheit, could be correlated with the quantity of the energy we consume and expend, the calorie became the king of measurements for weight loss.

The Calories in Calories out method of reducing weight relies on this simple measurement of energy: eat less, move more, lose weight.

Simple right? Too simple.

The risk of eating less is that it can stimulate appetite, and lead to overeating.

The risk of moving more is that it can cause excessive fatigue, discomfort, and reluctance to move at all.

In other words, C.I.C.O. can backfire.

So what do we do instead?

Last week I shared the remedy for myth #1, "Don't eat less. Eat Better."

The remedy for myth #2 is, "Don't move more. Move Better."

I have taught literally thousands of fitness sessions, and the physical improvement that result from focusing on the quality of you movement, resting when that quality drops, and then continuing when you can proceed with excellent form, works wonders.

I learned to rest from Gilda Marx.

 

The best compliment I ever got for my training method was when a client shared that she had never followed an exercise program for a year without getting injured before. 

The simple, (but not too simple) concept of putting form before duration can be applied to any kind of exercise you want to perform.

Here is a link to a study that covers the kind of training I'm doing right now:

http://www.diabetesincontrol.com/effects-of-resistance-training-on-insulin-sensitivity/

 The nine exercises I am using are:

1. Push up

2. Suitcase Squat

3. Dumb-bell Rows

4. Romanian Deadlift

5. Overhead Press

6. T-Bend

7. Bicep Curl

8. Calf Raises while holding Dumb-bells

9. Tricep Extensions. 

I do a bodyweight warmup first, then the resistance training, followed by my dance step practice, and flexibilty routine.

Over the past six weeks, I have lost 5 pounds, reduced my body-fat percentage, and best of all, doubled the amount of full body pushups I can do with excellent form from 3 to 6.

Not bad for a 57 year old woman, and I look forwad to building more strength, balance, and flexibility over the next six weeks.

The most important tip I want you to take away from this post is the idea that you will get excellent results by putting quality first when it comes to moving for fitness and weight loss. 

Until next time, be well, train wisely, and eat for yourself. 

Catherine

E-mail me with questions or ideas for future blog posts: catherine@cardiofreedom.com

 

 



 



Monday, August 2, 2021

The Top Three Myths About Weight Loss

 The Top Three Myths About Weight Loss Are:

1. Eat Less

2. Move More

3. No Pain No Gain

These three myths have caused enormous suffering to the countless individuals who have struggled to lose weight after cheap food became abundant and skinny bodies became fashionable in many parts of the world during the last century.

The three big myths all have something in common. They violate the Einstein Rule which is:

"Solutions must always be as simple as possible, but not simpler."

All three myths over-simplify weight loss to a devastating degree, especially for people who respond to popular diet and exercise programs by experiencing hunger, fatigue, and injury.

My experience with long term recovery from obesity, and as a personal trainer, certified nutrition specialist, and body transformation coach has taught me that people who have the physiological tendency to store fat in response to the Standard American Diet simply cannot get leaner with  Standard American Weight Loss Advice.

Let's take a closer look at myth number one.

"Eat Less." The two biggest promoters of fat building are hunger and cravings for fast foods.  Naturally slender people in a state of good physical health have very little trouble choosing nourishing foods. They eat to satiety and get on with life. 

People who tend to store food as fat, whether this is a result of genetics, life events, economics, or  environment increase appetite to the point of uncontrollable cravings when they try to eat less by counting calories.  What gets measured gets managed, and counting calories with apps and food labels makes it easy, so it's no surprise that people try this first. 

The trouble is that the foods with fewer calories rarely deliver the amount of nourishment and satisfaction required to turn off the drive to eat.  This leads to the anxiety and frustration that can only be relieved by a fast hit of hyper-palatable foods. Once you get on this hunger, craving, overeating roller coaster it takes a highly nutritious eating plan to get you back on solid ground again.

This plan is simple: adequate protein, carbohydrates, and fat for energy and satiety. (But not too much of either one.) The trouble is that these foods aren't the ones that are advertised, marketed, and offered to you at every turn. They are the foods you find at the farmer's market, the butcher, and in the dairy case.  These are not the foods you find at work, in line at the the places you shop, or at the drive thru window. 

Fat burning, weight releasing, inflammation healing foods generally require you to plan, shop, and prepare. I wrote Sugar Freedom in 2013 to demonstrate exactly how I planned meals, shopped, and prepared food in order to overcome obesity and help my clients and readers literally lose thousands of pounds and inches. 

 I believe that you will discover your best diet when you take the time to ask, "What foods nourish and satisfy me?  What foods make me feel good, not just while I'm eating them, but after I'm done?"  The antidote for mythical diet advice is to address the quality of your food and how you react to it before you try to change the quantity of what you eat. 

Once your nutritional needs are met, you will have the freedom to adjust how much and how often you eat, because you have replaced the foods that were over stimulating your appetite.

The most important take away is this: trying to eat less of foods that have been specifically developed to cause cravings and drive consumption will only cause more cravings, hunger, and frustration.

The old advice of eating like your grandparents, shopping the outside aisles off the grocery store, and reserving treats for special occasions is actually a lot more helpful than, "Eat less."

In my next blog post, I will address myth number two, and share my experience with what works better.

Then I'll move on to myth number three. All of these myths apply to the goal of finding the individual process that leads you to good health.

Until then be well, and eat for yourself.