Losing 60 lbs…
I started the advanced plan in January 2008 for the first time. I was successful at losing some weight, and kept it off for a short time, and until I stopped. I even compiled a recipe book to help make this change easier. I started again in January 2009, and for the month that I was committed to change, I was successful. However, I was only changing my behaviour, not myself in the process. As long as I followed the rules, I was great. But I didn’t like the outside force, pushing me to change my behaviour without any change on the inside.
I started looking inside for a change that needed to happen, and that has made all the difference.
My hope is that through this website, you find the change on the inside, and it starts to change the outside, with the help of the diet changes I will outline here.
By eliminating sugar, grains and all pasteurized dairy in this first month, you will see weight loss. Your body will learn to use fat for fuel rather than sugar during this period. Drink lots of filtered water throughout the day, aim for 2 litres. Start exercising – surge training three times per week.
During this time, you will be monitoring your portions. Using your fists as a guide, you will need to have two fist sizes for breakfast and lunch, with only one fist size for supper. Make sure you have healthy fats with every meal. You may snack in between meals, and then only half to one fist size is allowed. Increase your surge training by increasing the repetitions or time per surge.
Third Month and up to your goals
You will maintain your portion size and increase your surge training again.
Reaching your goals
Once you’ve reached your weight loss goal, or the disease in your body has healed, you may start to reincorporate fruit into your diet. Next, try root vegetables, then whole healthy grains, in moderation. Pay attention to how your body responds to each new addition, with special focus on grains.
Week 1: Eliminate Sugar
I know, it sounds drastic, however you won’t start losing weight and stop burning sugar until you eliminate it completely. It’s best to just jump in.
Start your day with a smoothie.
I lived on vanilla protein, blueberry, spinach, coconut milk smoothies for the first 4 weeks. It made a huge difference. I stopped needing so much food at the end of the day. It also helped me stay focused and on track. When I start my day like this, I am less likely to binge on something sweet for breakfast instead. It takes no time at all for all the good decisions to make changes you can see.
You will be eliminating sugar and everything that turns to sugar, that means fruit, grains, corn, (even whole, sprouted, stone ground and ancient) and certain high sugar vegetables: potatoes, carrots, peas and beets.
Look for sugar in all the ingredients on the lables you currently have in your cupboard. Anything that ends in “ose” is sugar. Eliminate corn syrup, fructose, organic cane sugar, honey, sucrose, maltodextrin, dextrose, molasses, rice milk, fruit juice, sweetened brown rice syrup, tapioca starch, corn starch, maple syrup, organic cane sugar, corn, beet and lactose.
And eliminate all sugar substitutes too. (Aspartame, Splenda, Sweet N’Low, etc)
What is all the fuss over sugar?
The average Canadian consumes 53 teaspoons of sugar per day. That’s a lot! Or is it?
In Canada, with about 18 percent of the average North American diet coming from added sugar, this is becoming the rule rather than the exception. Many people eat their weight in sugar every year. You might be surprised to find sugar added to your pasta sauce, lunch meats, canned soups, condiments, and even table salt.
I used to start my day with a grande vanilla latte. Sugar syrup (4 pumps) milk, (lactose) and a smidge of espresso. around 5$ per drink and 500 calories. Sometimes a morning pastry, a sweet tea with lunch, banana for a mid-day snack at work, and pasta and garlic bread for supper, 53 teaspoons doesn’t seem like much now. People may think this sounds crazy to eat every day, but the reality is, most Canadians put these items in their mouths on a consistent daily basis.
So why does this matter? Sugar decreases your immune system function, is the primary source of obesity, and is the source of food for viruses, bacteria, and cancers. Research shows that cancer cells have 8 times as many receptors for sugar as they do oxygen. What this is saying is that every time you eat sugar, you are allowing cancer to develop and build in your body. No wonder the rate of cancer has gone up exponentially since the 1700’s with 1 in 2 men and 1 in 3 women getting some form of cancer today. In 2007, I went for a routine physical, (before I started chiropractic care) and my doctor found a lump. First thing I thought… cancer. So I took action, changed my diet drastically.
I learned from my chiropractor, Dr. Janelle Bohemier, that what I was doing, was a direct link to the lump in my breast. This was not bad genes, bad luck or bad germs. I was responsible, I alone could make the changes that would determine the future. I stopped drinking grande vanilla lattes that day. No more caffeine, milk and sugar. I started the advanced plan and I went for an appointment with the specialist 3 months later. The specialist couldn’t find the lump. What I did, worked. I stopped poisoning my body, and it recovered. Not a miracle. This is normal.
So, years later, I was not popping Advil everyday, but I was back to pasta, bread and grande vanilla lattes. I had changed my behaviour in a crisis, but I didn’t change my mind about sugar. I figured I was getting adjusted and that was enough. The weight was back and I was getting farther and farther away from who I knew I was.
2. Increase Healthy Fat: What you need to know.
There are many mixed, mostly wrong messages about fat. Many fats are vital. We need fats for immune health and digestion and metabolism. They act as antioxidants and also get rid of heavy metals and toxins in our systems. I personally cook with olive oil and coconut oil. Coconut oil is a saturated fat, but is VERY good for us – it’s antiinflammatory and an anti-fungal and the only oil that doesn’t change structure with heat.
So, here’s a list of good, healthy fats to start eating…
* Choose raw (not roasted for nuts and not pasteurized or homogenized for cheese), cold-pressed, grass fed, free-range, cage-free, and no hormone added sources whenever possible.
- Raw nuts & seeds: Almonds, Cashews, Flax, Hemp, Pecans, Pine Nuts, Macadamia, Sesame, Sunflower, Walnuts etc.
- Grass Fed Meat Coconut & Flakes Cod Liver oil Flaxseed oil
- Coconut Oil
- Canned Sardines in Oil or Water
- Olive Oil Olives
- Hemp Oil (3 to 1 ratio)
- Grape Seed Oil Almond Butter
- Cashew Butter
- Avocado Butter
- Grape Seed Oil Vegenaise
- Raw Cheeses Eggs
- Coconut Milk, Oil, and Cream
- Full Fat Raw Milk Full Fat Plain Yogurt
I make salad dressings with walnut, macadamia, flaxseed and chia oil (do not cook with these – they turn unhealthy with heat).
I eat animal fat, but it’s grass-fed, pastured, and I know where it came from! I believe we are meant to eat meat, our teeth prove it. And once you allow yourself this fat, you find you get full on it quickly and don’t need a lot of it. If I eat dairy, its full-fat dairy. Again, the whole foods argument. When the fat is taken out, a lot of the enzymes that help break down the lactose are also taken out. I found when I swapped to full-fat milk I had no digestion problems. You might too. Try it. Organic butter is my friend.
I don’t touch: canola (from rapeseed), safflower, sunflower, soya bean and corn oils.
When the 3pm cravings hit: try some raw nuts. A thick dollop of macadamia or almond butter on a granny smith apple also does the trick.
And mix into your cooking:
Pumpkin seeds – Toss on salads, or on top of yogurt.
Avocado. I love it on salad.
Play with different oils. I pour walnut oil (good for dry eyes) on yogurt and dollop the lot on casseroles.
Flaxseed (good for inflammation) is great on salads.
Eggs and more eggs. Goat cheese. I sprinkle a chunk on a salad.
There may be things that you don’t normally eat, but give them a try, I never liked goat cheese until I tried it on a piece of romaine lettuce with a pecan on top.
Yes, I’m suggesting you eat fat. I know it’s unconventional, but it works. Acutally, good fat burns bad fat, helps you stay full longer, hear me out!
3. Monitor Your Protein Intake
You will be choosing Naturally Raised vs. Unnaturally Raised Animals: Go organic and natural for all animal products.
For women on average 15g per/meal. Larger males and those performing resistive exercise can consume between 20g and 25g per/meal.
- An egg typically contains 7 grams of protein.
- A piece of meat the size of a deck of cards typically contains 15 grams of protein.
Food Choices: Protein Choices
Choose raw (not roasted for nuts and not pasteurized or homogenized for cheese) grass fed, free-range, cage-free, and no hormone added sources whenever possible. Avoid farm raised and Atlantic fish.
- Cold Water Fish – Salmon, Sardines, Pickerel, Rainbow Trout, Mackerel etc.
- Eggs • Cottage Cheese Venison
- Raw Cheeses • Chicken and Turkey • Ricotta Cheese
- Beef • Lamb
- Game Birds – Pheasant, Duck, Goose, Grouse
- Whey Protein – Raw Grass Fed (Nature Pro™)
Cooking And Eating Tips:
- If you are not loosing weight on this diet. Try reducing your protein intake first.
- If still not loosing weight, after protein reduction, your body likely has a toxic interference such as heavy metals and/or biotoxins. There is a questionnaire I can send you if you are concerned about toxicity.
- Removing ALL grains and sugars is easiest when removed completely and at the same time. Your body will adapt to the change quickly and cravings will be eliminated in approximately 1 ½ weeks.
- Eating more frequent meals can minimize symptoms related to glucose and insulin adjustments you may experience when removing grains and sugars from your diet.
- Nature Pro™ works well as a meal replacement especially while traveling and at work.
- Be sure to drink clean water not tap throughout the day. Reverse osmosis (RO) and/or distilled water is best. Drinking water also reduces appetite.
- Eat good protein and good fat with every meal. Raw nuts and seeds are the perfect combination of protein and fat for a snack, if necessary.
Tip 1: Cooking With Fats And Oils – You Can Turn Good Fats Into Bad Fats!
- HIGH HEAT: Use only coconut oil, or grape seed oil for frying. The best choice is coconut oil because of its superior flavor when frying food such as chicken or fries. Olive oil, while equally as healthy, tends to make food soggy rather than crispy. A word of caution regarding olive oil: It will turn rancid and become a bad fat when heated above 120° F. If it smokes, it has already turned rancid.
- MEDIUM HEAT: To sauté foods, use sesame oil, olive oil, grape seed oil, coconut oil or butter.
- BAKING: Butter, coconut oil or olive oil can be used in baking if temperature is less than 325° F. In a hotter oven, use butter, olive oil or coconut butter.
- NO HEAT OILS: Cold-pressed oils such as, flax oil, hempseed oil and nut seed oils should not be heated but added to food after it is cooked.
Tip 2: Eat More Vegetables
- Potatoes are not vegetables, they are tubers.
- If you cook vegetables, lightly steam, but raw is best.
- Listen to your body. Your cravings and energy levels will tell you when you need to adjust or modify your personal plan. However, during the first two weeks while insulin levels are adjusting, you will need to eat more meals a day to feel better.
- Organic is best. If not organic, wash them with distilled vinegar or solution available in health food stores. Use bags to squeeze air out of the vegetables before storing. Sundays seem to be an ideal day to do this for the week.
- Always eat some protein with vegetables (i.e. an egg or piece of chicken, turkey or fish).
Tip 3: Eliminating Refined Sugar Is Critical
- Refined sugar lowers the immune system.
- Sugar promotes yeast growth.
- One can of soda has 9 to 11 teaspoons of sugar.
- Eliminate corn syrup, fructose, honey, sucrose, maltodextrin, dextrose, molasses, rice milk, almond milk, fruit juices, sweetened brown rice syrup, maple syrup, dates, sugar cane, corn, beet, and lactose (the herb Stevia is an acceptable sweetener).
- If carbohydrates or sugars are not from above ground vegetables, you should eliminate them (i.e. carrots and potatoes). They will alter insulin levels.
Tip 4: No More Grains!
- Stop eating grains until normal glucose and normal weight are reached.
It will take several days to lower insulin levels. In the meantime, high insulin levels will cause symptoms such as dizziness, confusion, headaches and a general ill-feelings.
- Eating every two hours can help minimize unpleasant symptoms during this transition.
- 4-6 meals a day is better for weight loss, even after your system adjusts.
- Eating more frequently has shown to normalize blood sugar levels.
I started running to train for the Manitoba Marathon, so I kept doing that and I added surge training to my workouts. Here’s Why:
What is Surge Training?
Surge Training (also referred to as Burst training) is when you perform a series of “surges” in your workout followed by the same period of rest. During each surge you are pushing your body to its maximum potential and then resting for the same duration you performed the exercise.
How do I start Surge Training?
First, warm your body up with some gentle stretches, a brisk walk, or a few basic yoga poses.
Once you are ready, choose an exercise. Some ideas are running, biking, using an elliptical machine or a treadmill, swimming, running in place, or even jumping rope. You can be as creative as you would like the idea is to move and use maximum effort for every second of the surge.
Now, you want to perform each “Surge” by following the routine below and repeat it 3 times.
- 10-30 seconds of high intensity SURGE movement
- 10-30 seconds of recovery/rest or low intensity movement
- 10-30 seconds of high intensity SURGE movement
- 10-30 seconds of recovery or low intensity movement
- 10-30 seconds of high intensity SURGE movement
- 2 minutes of recovery or low intensity movement
This should be done 3 times per week – which amounts to 12 minutes of exercise a week. Yes, only 12 minutes!!!
Note: Interval times (up to 60 seconds) and the number of surges can be increased for more advanced athletes.
What are the benefits of Surge Training?
When you are SURGE Training, you are elevating your heart rate and working it to its maximum. Oxygen is rapidly pumping through your body in larger amounts, which helps burn fat in higher quantities and more efficiently. Even when you are resting your body will continue to burn fat and build muscle.
The Center for Disease Control (CDC) and the American College of Sports Medicine concluded in 1995 that intermittent, short surges of accumulated exercise increases the body’s anaerobic capacity by 28 percent and increases oxygen intake.
Using surge training for weight loss relies on scientific proof to bring you maximized results with targeted effort to drop pounds and inches and to gain a better quality of life.
Here’s an example of the exercises I do on a regular basis:
- Push Ups
- Jumping Jacks
I start with 20 seconds on, 20 seconds off, 3 times. That is one “surge” I wait 10 seconds and start the next exercise. Do 20 on, 20 off for that one too. If you want to do the entire circut 2 times, that is 12 minutes and enough for one day! You can surge 3 times per week.