21 Day Sugar Detox Success Coaching

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A New Freedom in 2017 — 28 December 2016

A New Freedom in 2017

Last year, I approached New Years in pain. I had (again) failed in my weight loss goal and was heavier than ever. I joined a program that taught complete abstinence based on a sugar-addiction model. Two fundamental program rules required participants to plan their meals in advance and weigh and measure every meal. This program was a spectacular failure for me. I weighed-and-measured and stuck to the food plan. But I did not lose weight. Many, many others lost a lot of weight following the plan. I did not. I felt like a failure. I felt discouraged and hopeless. Without seeing the results I wanted, I had little motivation to follow the rigid rules.
 
What I discovered was that the food plan did not treat insulin resistance effectively for me. The plan featured daily servings of grain and fruit, which my body turns into fat. Luckily, I found Dr. Jason Fung’s book on obesity and I tried his approach. I easily lost 10 pounds in one month. I have continued to follow his approach through the holidays. I understand now why some foods will cause me to store water and fat; others don’t.
 
Rather than struggling through the holidays, I enjoyed all my choices. On the scale, my weight went up a few pounds. It is no big deal as I will return to my routine of intermittent fasting in January.
 
Although I enjoyed some cookies and cake and some stuffing with the turkey, I saw immediately that my skin to broke out and I experienced swollen joints. Even so, I feel pleased with my choices this year. I had no guilt or struggle. Just a holiday meal with my family. No worry, no self-criticism, no obsession with weighing and measuring my food or myself. I have learned how my body works and I trust myself completely.
In January, I will be sharing the exact methods I have found to be so successful and answer your questions. I hope you will join me! Sign up here.  It’s FREE!
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Foundation Skill 2: How much is enough? — 18 August 2016

Foundation Skill 2: How much is enough?

Some diet plans recommend “intuitive eating” (also known as eating until you’re satisfied). Or they suggest a “ballpark” measurement system: filling your plate by guessing at the portions.  These methods caused me nothing but frustration.

My brain does not register “stop” or “satisfied” when I eat sugary food. Instead, it tells me, “More.”

And when I’m in the habit of overeating, my stomach accepts demands larger portion sizes. So I continue to eat too much.

I have found it easier to weigh and measure portions. This gives me confidence that I’m eating enough and not too much. Plus, by collecting information about what and how much I’m eating (See Foundation Skill 1: write it down!,  I can look at my  results (output) and decide whether I need to adjust my daily menu (input). Measuring my portions takes the guess-work out of the equation.

Recommendations:  Food Scale  and Measuring Cups.  Consider picking up these kitchen tools at a thrift-store!

Foundation Skill 1: write it down! — 15 August 2016

Foundation Skill 1: write it down!

If you want to reach your goal quickly and easily, keep a food journal. If you don’t adopt this foundation skill, you cannot complain about the results you’re getting (or not getting). Your food journal is your roadmap to success.

This foundation skill has two parts: 1) plan ahead 2) record what you eat.

First, plan the next day’s meals. What are you going to eat? How much? When? Where? Do you have these foods on hand?

Planning ahead conserves your will-power. If you have a plan, you just need to stick to it, instead of constantly making decisions.

Then, at each meal, record what you eat. Include useful details like the portion size and your mood.  This information will help you to review your results and adjust.

My favorite: Moleskine pocket notebooks with ruled pages.  I like the pocket-sized notebook because it’s easy to carry with me.

How can I make it easier? — 6 July 2016

How can I make it easier?

Cooking delicious food gives me great pleasure & leftovers! And my mind has trouble accepting that I can eat this much food and get lighter. I’m measuring everything, so I know the portions are just right. In the past, I would skip meals and drink coffee instead.

Breakfast

  • Bowl o’ berries
  • Sauteed endive and radicchio with leftover sausage, splash of balsamic vinegar
  • leftover roasted carrot curls
  • leftover roasted sweet potato slices.

Lunch

  • leftover chicken
  • salad
  • beets
  • sprouted beans
  • hazelnuts

Dinner

  • grilled salmon, green beans, beets,
  • strawberries with a splash of coconut milk

 

I have all the time I need. — 5 July 2016

I have all the time I need.

breakfast
leftover steak, pepper & onions, leftover asparagus; bowl of strawberries; coffee
[I skipped packing my lunch and went food shopping after my dentist appointment.]
lunch:
grilled summer squash; deli roast beef, sliced thin; sprouted beans; dark leafy greens, cucumbers; raspberries; 1/2 small avocado
All ready-to-eat from the grocery store.
dinner:
butter-mustard coated chicken thighs, roasted; beets with balsamic vinegar; roasted carrot curls with olive oil; lettuce, tomato, cucumber salad, roasted sweet potato with cinnamon.
Prep time was under 30 minutes.
Planning for Success — 4 July 2016

Planning for Success

Today, I opened up Practical Paleo and looked through the meal plans. I went over to Balanced Bites and downloaded the free “done-for-you” shopping lists.  Then I went shopping. (First, I enjoyed a BP Coffee to get my game on).

practicalpaleoguides

I selected one of the larger locations of a chain grocery store – the same one where I found “cauli-rice”.  Sure enough, they still had it – plus, zoodles and carrot-fettuccini style strips.

Dinner was ready in about 10 minutes.

Tonight’s menu

Grilled steak with sautéed garlic, onion, and pepper

Cauli-rice with fresh cilantro

Asparagus

After dinner – chunks of fresh pineapple and fresh ginger slivers.

(And I have a leftover steak and asparagus for tomorrow!)

Join the detox 4 January 2016 — 30 December 2015