Saturday, February 7, 2015

Starting today: A Year Without Sugar.



On December 26th, 2014 Sugar Freedom was released to the public.  The program was, and continues to be, an evolving record of the eating strategy that allowed me, and now my readers and clients, to recover from food addiction.

Sugar, grains, and processed fats continue to be the main dietary culprits when it comes to out of control appetite and fat storage.  In addition certain behaviors, like eating in front of the television, standing up, or in the car, tend to lead to the kind of eating that doesn't satisfy our appetites.

I have spent countless hours searching for the keys to permanent fat loss and peace with food, and I am convinced that when we eat food that nourishes and satisfies us, without triggering our appetites, we can naturally arrive at an ideal authentic weight.

Sugar Freedom readers like Sharon S.,Paulann W., Maria C., and Pam J. have had wonderful success not just at losing weight, but at arriving at goal and staying there.

This is the gold standard of a nutritional approach: not only to lose fat, but to get all the way to goal and stay there for good.

How do we do this if we are addicted to sugar and foods that rapidly break down into sugar when we digest them?

Starting here and now, I am ready to get behind the concept of abstinence from sugar, grains, and processed oils one day at a time for the rest of my life.  I must confess, that over the course of the past year I have experimented with the idea that I might be able to add back certain foods and some wine without getting triggered, overeating, and re-gaining fat.

Many individuals with normal appetites and insulin sensitivity do beautifully on a program that includes cheat meals.  I personally know many men and women who get lean and stay that way in spite of, or maybe because of, their strategic indulgences.  Dark chocolate, almond butter, coconut flour, and maple syrup can work beautifully to enhance eating enjoyment within the boundaries of good health.

And yet... whenever I try to incorporate these foods I binge.  

Luckily, Dr. Vera Tarman has recently released her book, "Food Junkies" which explores sugar and food addiction from the point of view of a medical doctor who treats food addicts.  Indeed, Dr. Tarman is an addict herself, which gives her profound insights into what it takes to leave the addictive foods behind.  I highly recommend reading her book which is available at Amazon and Barnes and Noble.

What a relief it is to know that I am not alone in my inability to incorporate sugar and starch with out causing an episode of compulsive overeating.  There is more good news. My readers, clients, and I are experiencing more energy, better sleep and mental clarity, improved mood, fat loss, and perhaps best of all, a growing indifference to sugar the longer we abstain from it.

This is the promise of Sugar Freedom: That by leaving sugar out completely, we can leave it behind easily.  Did I really say easily?  Yes I did.  This is the reality of the Sugar Freedom lifestyle.

Is it hard to get to this place of indifference to sugar and starch?  Yes, it can be, but my clients and I continue to discover new strategies for making the process as simple as possible.

One key is to add chicken, beef, or vegetable bullion to the 3 Day Sugar Strike.  This can help ease the lack of energy that comes with getting off of sugar.  

I am so eager to see where 2015 takes us as authors, doctors, scientists, and researchers continue to gain understanding into how any why we get fat, and how we release fat for good.

I stand ready to share every new technique I can for overcoming food obsession.  The incredible benefit that comes from getting free of trigger foods is the opportunity to replace harmful eating with joyful living.

I encourage you contact me at: catherine@sugarfreedom.com with your questions, struggles, and personal solutions.  We can overcome sugar addiction together.  Then we can use the energy we used to waste fighting our appetites to fuel the lives we have always wanted.


Saturday, December 13, 2014

Transform to Win!

How to Stick the Landing.


Thank you to everyone who voted in the latest Turbulence Training Transformation Contest.

Jim Junette placed second in the Men Over 40 category, and with 4 finalists qualifying, Gordon Studio remains the top Turbulence Training Gym in America.

How does our little studio in rural Tuolumne County keep producing champions?

Were understand that eating, moving, mindset, and support create a powerful structure for success.

Now, those of you who are participating in the 6 Week Challenge are moving into the final week, and I’m going to share some important instructions for getting the results you want in your after photos.

First: Have an eating plan for the next 9 days.  We are following Sugar Freedom, and one of the tools for success in our eating strategy is the Bonus Meal.  The bonus meal is one meal where you get to eat any of your desired favorite foods, so long as they are not “Trigger Foods.”  Note: Trigger Foods are those foods that you cannot eat in a standard serving, and/or those foods that stimulate your appetite so much that you overeat after consuming them.

So when will your next Bonus Meal be?  Will you have it on the 23rd, the day after the challenge ends?  Do you celebrate Christmas, and do you want your special meal on the 25th?  Hanukkah begins on the 17th: will that be your bonus day?  Remember: The bonus meal comes once every 7 days.

The Gordons celebrate on Christmas Eve, and I’ve scheduled my next bonus meal will be for the 16th.  

Now, this is important: leading up to “after” pictures on the 22nd, I want to follow my photo ready eating plan on the 19th, 20, and 21st.

Here is a sample day from that plan:


Day 1
Breakfast:  
2 eggs, poached, served over a bed of spinach cooked in olive oil, and topped with salsa.

Snack:  
Celery Sticks with organic salsa.  (No fruit salsas for now.)

Lunch: 
3-4 oz. organic turkey breast, served with 2 cups romaine lettuce, cucumber, celery, and olive oil and vinegar dressing.
1 cup steamed broccoli.

Snack: 
1-2 more ounces of turkey, more celery and salsa if you are hungry for a snack.

Dinner: 
3-4 oz broiled salmon, 1 cup steamed asparagus with lemon, 1 cup sliced mushrooms cooked in olive or coconut oil.


I designed this plan for it’s simplicity, and it’s bloat releasing effect.  If you own the Sugar Freedom program this is day one of Sugar Freedom XP.

Continue to drink your tonic each morning, do your 3 Minute Wake Up Call, and perform 3 TT Home Workout Revolution training sessions per week.

Here is the recipe for the tonic:

16oz water, juice of ½ lemon, 1T Bragg’s Apple Cider Vinegar, enough liquid stevia to cut some of the sourness.  If it’s too strong, reduce the vinegar and lemon, and work up to the full amount.
Drink a minimum of 64 oz of pure water per day.

The result?  Expect glowing skin, and a noticably smaller waistline on Picture Day!

Finally, whether or not you are in the challenge, please send your questions to: catherine@sugarfreedom.com, because Sugar Freedom is only as successful as you are.

Catherine 




Tuesday, December 2, 2014

Will You Please Vote?


Hello Everyone,

This is why I became a Personal Trainer and diet author.  After 35 years I found the solution to my weight problem, and I wanted to share it with my family, my community, and the world.

I am so honored by the dedication of Jim, Janet, Phyliss, and Pam.  They are all finalists in the current Turbulence Training Transformation Contest.

  By combining TT and the principles of Sugar Freedom, they have achieved amazing results.

to see their before and afters, read their essays, and vote.

There is no need to opt in or share your name or e-mail.

The success of my students and readers keeps me going every day.

Sometimes, I do get tired, and I want to eat the way I see everyone around me eating.

Then, I think about my clients and their commitment, and I can stick to the plan that has given me a real purpose in my working life.

It is so worth it.


Jim J.- Men over 40
Janet L.- Women over 40
Phyliss R.-Women over 40
Pam J. Pro Division




Sunday, October 26, 2014

Drink This! The Simple Morning Tonic That Wakes Up Fat Loss



I have a morning routine that has made all the difference in the world when it comes to permanent fat loss.  I am certainly not the first to promote organic apple cider vinegar and lemon juice as a "wake up call" for digestion and fat burning, but I give this recipe to every client I work with at Gordon Studio:

1Tablespoon Braggs Apple Cider Vinegar
Juice of 1/2 Lemon
4-6 Drops Liquid Stevia
16 oz. Water.

At the very bottom of this e-mail, you can read the introduction of a study from Arizona State University that outlines the effect of daily vinegar ingestion on pre-diabetes. (Before I began eating Sugar Freedom style, my morning blood sugar was regularly above 100.)

If the blood sugar lowering effect of apple cider vinegar wasn't good enough news, here's more.  My clients and I are convinced that the morning tonic above increases our satiety throughout the day.  That is so important because I am convinced that the ultimate key to permanent weight management is Appetite Management.

Beyond the morning tonic, several of my clients and I have been following the Six Minutes to Skinny Program, and we are amazed at how a six minute daily routine can produce a feeling of well being and appetite control that lasts throughout the day: leading to very gratifying fat loss results.

The fact is, research shows that a simple 6-minute shift in your morning routine can literally TRANSFORM your entire body at record speed...  Even better, my good friend Craig Ballantyne shows you exactly what to do at the link below: 


(start >> THIS << tomorrow) 

PS – Craig calls this…the most exciting discovery he’s made in his 15+ year career in health, nutrition and fat loss!  I think what he found will shock you… 



Please leave comment if you have any questions on the tonic.

Here are some highlights from the study I told you about:

THEREPUTIC EFFECT OF DAILY VINEGAR INGESTION
FOR INDIVIDUALS AT RISK FOR TYPE 2 DIABETES
Carol S. Johnston, Samantha Quagliano, and Serena Whit
School of Nutrition and Health Promotion, Arizona State University, Phoenix AZ 
INTRODUCTION Vinegar ingestion at mealtime reduces postprandial glycemia and increases satiety, metabolic effects that may benefit individuals struggling with diabetes.1-3 In a research summary, the American Diabetes Association states that ‘Vinegar may make food healthier’.4 As a result, the medicinal use of vinegar has likely increased in recent years. The main constituent of vinegar, acetic acid, is the active component in vinegar responsible for the improved glycemic responses to meal ingestion. Most vinegar research to date is acute trials spanning one to two meals. Furthermore, little is known regarding the long- term benefits of regular vinegar ingestion in healthy individuals at risk for developing diabetes. This 12-week study investigated the effect of daily vinegar ingestion on blood glucose concentrations in healthy individuals with elevated fasting glucose. 

CONCLUSION
These data indicate that daily vinegar consumption favorably influences fasting glucose concentrations in healthy adults and contribute important information to the growing evidence base supporting the antiglycemic effects of vinegar. Vinegar is inexpensive, readily available, and a flavor enhancer. Although vinegar was taken as a drink prior to mealtime in the present study, vinegar can be incorporated into meals as a vinaigrette dressing on salads or vegetables or as a sandwich spread in the form of mustard, or it can simply be spritzed onto foods. Note that commercial vinegar tablets do not contain adequate amounts of acetic acid to induce an antiglycemic effect. 





Monday, October 13, 2014

The Little Black Dress Diet Takes Shape

So excited to get the Little Black Dress Diet out to the world.  It's already working, and I got to show off preliminary results this week-end.  The idea is to use the plan 6 days on, have your "Party" meal, and then get right back on plan until the next "Event."  My theory is that this will allow us to have an amazing holiday season, while still working toward our heath, beauty, and happiness goals.

Here is what I have so far, and thank you to everyone who is doing this experiment with me.  This week I start filming the exercise routines that go a long with the eating plan.

Here is what I have for you so far.

The Little Black Dress Diet

The biggest shock to me, as I’ve gone on this 6 year journey, has been  the incredible importance of fat in the diet.

It turns out that Dr. Atkins was right all along, but he made one major mistake: he allowed his diet to be co-opted by those who wanted to sell low-carb processed food products under his name.

The most important thing I have to tell you is this:  Pure, natural fats, combined with high quality protein, and above-ground vegetables are the simple keys to the fat loss kingdom.

The Little Black Dress Diet features simple High Fat/ Low Carb/ All Unprocessed Foods for 6 days without “Cheats” with an “Event Meal” containing any food and drink that you can enjoy without being “Triggered” or having an adverse reaction to, on day seven.

The sample menu for day one is:

Wake Up Tonic: 1T Braggs Apple Cider Vinegar, Juice of 1/2 Lemon, 16 oz water, Liquid Stevia to taste.  If the vinegar disagrees with you, just use the lemon juice.

Freedom Water Throughout the day

Freedom Water: All ingredients organic: 1/2 cucumber sliced, 1T parsley, chopped, 1T mint, chopped, 1/4t ground ginger, juice of 1/2 lemon, plus 1/2 lemon sliced.  2 quarts water.  8 glasses per day, simply refill the pitcher with water: replace ingredients after 24 hours.

Breakfast: 2-3 whole organic eggs cooked in 1t to 1T coconut oil, 2-3 slices uncured bacon, 1/2 bunch asparagus cooked in coconut oil. Season asparagus with turmeric, sea salt (iodized) and ground ginger, 2T salsa 1/2 avocado if desired. 
(Note: the point of this big breakfast is to crush your appetite for hours.)

Lunch: 3-4 oz protein: beef, chicken, turkey, fish, pork: up to 5 oz.  Not low fat!  Use chicken thighs with skin on NOT chicken breast. 
2 cups organic salad greens with olive oil, braggs cider vinegar, lemon juice, red wine vinegar: or Walden farms calorie free dressing: you can add natural olive or walnut oil to the Walden Farms, or mustard, etc. any other salad dressing ingredient that doesn’t contain sugar.  I add a drop or two of stevia to my Braggs/Olive oil dressing as I find it a bit sour.

I cup cooked vegetable as above at breakfast.

Dinner: Repeat lunch.  Have another cup of cooked veggies if you wish. You should be so full that you don’t have any desire to snack.

Walk 20 minutes after dinner, or come to TT class.

2 days during the week have dinner before 3 or 4PM, or skip it all together.  This HFLC diet will make you so full you may not even miss dinner.

I know it may get monotonous but repeat breakfast, and simply change your proteins and veggies at lunch and dinner.  Remember it is the very simplicity of this diet that makes it such a powerful appetite reducer: I haven’t felt anything like it since ephedra or dexatrim.

You must eat  vegetables at breakfast: I have experimented over and over and this is essential for well-being, digestion, fiber, and appetite reduction.  Note: whether you eat 2 or 3 meals they are so big it will take effort to finish them.

Just as the magic of TT comes from training LESS with more focus and intensity, the Magic of HFLC (high fat low carb) and the LBDD comes from eating MORE of the foods that crush appetite, drop insulin, increase satiety, increase leptin sensitivity, and release bloat and inflammation.

Do this faithfully for 3 days without a cheat.  If it’s working don’t change a thing: keep going for 6 days.  If the scale didn’t move we will switch to the emergency diets: Steak and Eggs only, Eggs and Grapefruit only, or the lower fat/Higher protein and carb diet of the SF 14 day rapid fat loss plan.  But only if LBDD isn’t working.

I will write up the emergency diets tomorrow. I will also be including a list of diuretic vegetables and the recipe for Beet Greens. 

It takes discipline, but once you eat your big breakfast it won't take willpower: thank goodness!

The little black dress diet day one

Thursday, September 25, 2014

The Only Good Reason to Change Your Body


Change Your Body.

Why?  This is my blog, so I get to say why.

The only good reason to change your body, is so that your physical body can better serve your life purpose.

Oh yeah, I went there.  It's really not a very esoteric point of view.  It's rational.  Losing weight, or better still losing fat and developing muscle takes skill, effort, and persistence.  Please believe me, on the journey to your authentic healthy body, vanity will not be enough.  Vanity will be helpful at times, but it will not serve you when everyone around you is enjoying your favorite intoxicating foods, and you are feeling bitter, put upon, and deprived.  Telling yourself,

"I'll look hotter tomorrow if I don't eat that" may not serve to keep you away from the crazy food.

What will keep you away from the crazy food?  Ask yourself what purpose a vital, healthy, energetic body will have in your life, and then dedicate yourself to that service.  For example, there is a very good reason why so many actors and models have the "Abdominal Fortitude" to stay really lean.  99.9% of the time if they're not lean they won't work.  Even if they are endowed with extraordinary talent (in the case of actors, especially female) they won't get a chance to express it on the word stage unless they match the expected physical image required today.  The best example I've read recently came from Tina Fey who lost 30 pounds on Weight Watchers and went from writer on Saturday Night Live to on-camera star of  Saturday Night Live.  Now I admit that the physical standards of female beauty in American media drive me nuts.  I think that they are ridiculously narrow, and shockingly difficult to achieve if you weren't born naturally slender, but there's nothing like the burning desire to act to inspire weight loss.

The Burning Desire to Act.

So, is there some action, some activity, some purpose you feel compelled to serve that is inhibited by the current state of your physical body?

Form wanting to fit in an airline seat, all the way to wanting to fit into a size zero,  if you find the reason behind the reason: whether you want to travel the world, or whether you want to be a race horse jockey, (a very legit reason to want to be a size zero) you will find a force that pulls you toward your hearts desire with a powerful and consistent kind of energy.

Go ahead and ask yourself the big question:
How can I best serve humanity?  Go ahead, ask yourself, no one has to know you're risking grandiosity.  From being a fantastic teacher, to running for public office, to being a great and happy mom, developing a fit,vital body will serve your life purpose, and this life purpose will inspire you to eat well and move well over time.

Eating Well and Moving Well Over Time.

This is what it takes.  As I come up on the fourth anniversary of my physical transformation it always comes down to this.  Eating and moving: I can't simplify it any more.  You are going to have to find your personal way of eating and moving that gets you to your goal and keeps you there over time.  Your life purpose is your inspiration for perspiration.  This is an odd time of year in this hemisphere when the days are, short, the nights are long, and we sometimes feel at loose ends.  Take some time, perhaps during one of these long nights, to consider your heart's desire.  Then when you're ready, decide what personal physical reality would serve that longing.  With this awareness in place you are ready to find your plan for eating and moving, not just for the new year, but for good.

I wrote this blog post a few years back, but I return to the ideas it expresses because there is a danger to working in the transformation business.  Recently, I've started acting and singing again, and I know that some of my fitness pursuits are tied to the fact that I believe that the "better" I look, the more I will work.  Today, in 2014, I'm finally beginning to believe that the definition of beauty is finally growing again.  Our narrow definitions of allure are beginning to have some diversity after years of being homogenized.  Still, I've been using the term "Tight and Tiny" in my Turbulence Training classes lately, and although I say it to be funny, I wonder if the pursuit of "Tight and Tiny" isn't just an exercise in vanity.  We'll see.