Introduction 1(1)
About This Book 1(6)
Conventions Used in This Book
2(1)
What You're Not to Read
2(1)
Foolish Assumptions
3(1)
How This Book Is Organized
3(2)
Part I Are You a Sugar Addict or a Sweet Freak?
3(1)
Part II Developing Your Low-Sugar or No-Sugar Food Plan
4(1)
Part III Living a Successful Sugar-Busting Lifestyle
4(1)
Part IV Sugar-Busting Recipes
5(1)
Part V The Part of Tens
5(1)
Icons Used in This Book
5(1)
Where to Go from Here
6(1)
Part I Are You a Sugar Addict or a Sweet Freak?
7(58)
Chapter 1 Moving from Sugar Addiction to Sugar Reduction
9(10)
Understanding Sugar Addiction
10(1)
Defining sugar addiction
11(2)
Realizing how harmful sugar can be
13(1)
Getting Off Sugar without Driving Yourself Crazy
13(2)
Eating Right and Creating a New Normal
15(1)
Simplifying the low-carb concept
15(1)
Improving your eating with five easy habits
16(1)
Change your thinking, change your life
17(1)
Figuring Out What You Really Need Instead of Sugar
17(2)
Chapter 2 Figuring Out Why You're Addicted to Sugar
19(12)
Getting to the Root of Why Sugar Is So Darned Addictive
19(1)
Brain chemistry
20(1)
Genetic programming
20(2)
Hunger and cravings
22(1)
Learned behavior
23(1)
What Kind of Sweet Freak Are You?
23(1)
The Exhausted Addict
24(2)
The Sad Eater
26(1)
The Undereater
27(2)
The Sugar Stalker
29(2)
Chapter 3 The 4-1-1 on Sugar and Carbs
31(18)
Sugar: The New Poison
32(1)
The Science of Carbohydrates
32(1)
Identifying sources of carbohydrates
33(1)
Seeing why sugar is so bad for you
33(1)
Connecting carbs and sugar to insulin
34(1)
Selecting Desirable Carbs versus Undesirable Carbs
35(1)
Separating complex carbs from simple carbs
35(1)
Getting more fiber and nutrition per calorie
36(1)
Addressing problems with fructose
36(2)
Making substitutions for better carbs and less sugar
38(1)
Understanding Where Your Sugar Intake Comes From
39(1)
Picking out obvious sources of sugar
40(1)
Uncovering hidden sources of sugar
40(1)
Spotting other names for sugar
41(1)
Considering Gluten-Free Eating
42(2)
Steering Clear of Artificial Sweeteners
44(1)
How chemical sweeteners work
44(1)
Monosodium glutamate (MSG)
45(1)
Aspartame (NutraSweet)
46(1)
Sucralose (Splenda)
47(1)
What should you do?
47(2)
Chapter 4 How Sugar Contributes to Chronic Health Problems
49(16)
Sugar Highs: Looking at Escalating Health Problems
50(1)
Seeing the Psychological Ramifications of Sugar
51(1)
Depression
52(1)
Anxiety
53(1)
Dealing with Medical Risks and Problems
54(1)
Obesity
54(1)
Diabetes
55(2)
Liver disease
57(1)
Sugar and cholesterol
57(1)
Metabolic syndrome
58(1)
Hypothyroid disease
58(1)
Chronic fatigue
59(1)
Fibromyalgia
60(1)
Irritable bowel syndrome
60(1)
Immune system impairment
61(1)
Bone loss
62(1)
Wrinkles
63(2)
Part II Developing Your Lou-Sugar or No-Sugar food Plan
65(50)
Chapter 5 Creating a Sustainable Plan: The Basics of Nutrition and Portions
67(22)
Creating a Sugar-Free Foundation with the Big Four
67(1)
Picking protein
68(2)
Consuming carbohydrates
70(3)
Choosing the right fats
73(2)
Drinking water: A vital key to craving control
75(1)
Eating Natural Foods
76(1)
Picking produce
77(1)
Buying meat, dairy, eggs, and fish
77(1)
Drinking clean water
78(1)
Managing Calories and Portion Control
78(1)
Realizing that a calorie isn't just a calorie
78(1)
Determining how many calories you need
79(1)
A balanced diet: Finding the right ratios
80(2)
Portion distortion: Understanding how much is too much
82(1)
Adding Supplements for Health and Help
83(1)
Multivitamin/mineral supplement with B-complex
83(1)
Vitamin C, an immune booster
84(1)
Fish oil for essential fats
84(1)
Whey protein to help stabilize blood sugar
85(1)
Probiotics: The good bacteria
85(1)
Green drinks for extra vegetables
86(1)
Magnesium for relaxed muscles and strong bones
86(3)
Chapter 6 Stocking a Low-Sugar Kitchen
89(16)
Cleaning Out the Cabinets, Fridge, and Freezer
90(1)
Tossing the obvious culprits
90(1)
Uncovering less-obvious troublemakers
91(1)
Skipping low-fat options
92(1)
Eliminating questionable foods
93(1)
Creating a Sugar-Smart Kitchen
93(1)
Stocking up on protein
93(2)
Finding the right carbs
95(1)
Discovering satisfying beverages
95(1)
Navigating the Grocery Store (And More)
96(1)
Making your list and sticking to it
96(2)
Reading and understanding food labels
98(2)
Eating local: Farmers' markets
100(1)
Considering feedlot meat versus pasture-raised meat
101(1)
Going Sugar-Free on a Budget
101(1)
Stretching your grocery dollars
102(1)
Knowing when to buy organic
102(3)
Chapter 7 Sugar Detox 101
105(10)
Appreciating What a Sugar Detox Can Do for You
105(1)
Aiding weight loss
106(1)
Achieving better blood sugar and insulin control
107(1)
Experiencing increased energy
107(1)
Getting more nutrients
107(1)
Improving immunity
107(1)
Reducing inflammation and lowering your risk of disease
108(1)
Having less gas
108(1)
Battling fewer cravings
109(1)
Enjoying better skin
109(1)
Sharpening mental clarity
109(1)
Feeling personal empowerment
109(1)
Taking Your First Detox Steps
110(1)
Using Complementary Medicine for More than Just Detoxing
111(1)
Exploring complementary medicine options
112(1)
Finding a well-rounded doctor
112(1)
Avoiding snake oil
113(2)
Part III Living a Successful Sugar-Busting Lifestyle
115(76)
Chapter 8 Eating Mindfully
117(10)
What Is Mindful Eating?
118(1)
Mastering Proactive versus Reactive Eating
118(1)
Paying Attention While You Eat
119(1)
Eating with intention
120(1)
Planning your food choices in advance
121(1)
Keeping a food journal (also known as a lie detector)
122(1)
Avoiding being obsessive or neurotic about food
123(1)
Summoning willpower and understanding
123(1)
Managing stress
124(1)
Giving yourself a reality check
125(2)
Chapter 9 Breaking the Cycle of Failure and Staying On Track
127(18)
Applying Strategies for Success
127(1)
Adopting a new mind-set
128(1)
Developing new habits
129(2)
Making a gradual transition versus going cold turkey
131(2)
Shopping with purpose
133(1)
Unraveling Those Overwhelming Sugar Cravings
134(1)
Understanding why cravings occur
134(1)
Filling the hole: What do you really want?
135(1)
Letting your craving tell you what's missing from your nutrition
136(2)
Managing Cravings
138(1)
Timing your meals properly
138(1)
Following smart nutrition practices
138(1)
Identifying triggers
139(1)
Choosing substitute behaviors
140(1)
Acting when a craving strikes
141(2)
Coping with Falling Off the Wagon
143(1)
Starting with forgiveness
143(1)
Dealing with the inner critic
143(1)
Getting back on track: Three easy steps
144(1)
Chapter 10 Navigating the Minefields of Eating Out and Special Occasions
145(8)
Eating Out Successfully
145(1)
Watching portion sizes
146(1)
Allocating alcohol and dessert
146(1)
Staying mindful
147(1)
Choosing best bet basics
147(1)
Navigating Social Eating
148(1)
Preventing common mistakes
148(1)
Being prepared
148(1)
Creating balance
149(1)
Reprogramming an all-or-nothing attitude about sweets
149(1)
Surviving Vacations and Special Occasions
150(1)
Vacations
150(1)
Holidays
151(1)
Birthdays and other special occasions
151(2)
Chapter 11 Getting a Boost from Your Support System
153(8)
Countering the "War on Food" Mentality
153(2)
Bringing Your Family on Board
155(1)
Enlisting Friends and Co-workers
155(1)
Supporters
155(1)
Naysayers
156(1)
Devil's advocates
156(1)
Evangelists
157(1)
Finding a Support Group
157(1)
Getting involved with a local support group
157(1)
Investigating Internet forums
158(1)
Seeking Help from a Professional When You Need It
158(1)
Nutrition counselors
159(1)
Psychotherapists
159(2)
Chapter 12 Sugar-Busting Moves: Incorporating Exercise
161(30)
Seeing How Exercise Affects Sugar Metabolism
162(1)
Sticking to an Exercise Schedule
162(1)
Reaping the Benefits of Being Consistent
163(1)
Comparing Exercise Types
163(1)
Cardiovascular exercise
164(1)
Strength training exercise
165(1)
Combining cardio and strength training
165(1)
Creating a Cardiovascular Exercise-Program
166(1)
Choosing your cardio activity
166(1)
Determining duration and frequency
167(1)
Finding the right difficulty level
168(1)
Structuring your cardio exercise
169(1)
Watching out for trouble
170(1)
Developing a Strength Training Workout
171(1)
Choosing the right exercises
171(1)
Figuring sets and reps for optimal results
172(1)
Balancing strength training and recovery time
172(1)
Performing Basic Strength Training Exercises Correctly
173(1)
Exercises for the thighs, glutes, and hips
173(4)
Exercises for the posterior chain
177(2)
Exercises for the shoulders and arms
179(3)
Pulling exercises for the back
182(2)
Core exercises for the abs and waist
184(4)
Putting It All Together: Sample Workouts
188(1)
Example workout 1 (easy)
188(1)
Example workout 2 (difficult)
189(2)
Part IV Sugar-Busting Recipes
191(72)
Chapter 13 Energy-Boosting Breakfasts
193(12)
Appreciating the Importance of Breakfast
193(1)
Launching Your Day the Low-Sugar Way
194(11)
Chapter 14 Powerful Lunches
205(14)
Brown-Bagging Tips
206(13)
Chapter 15 Nourishing Dinners
219(16)
Whipping Up Speedy Dinner Recipes
219(16)
Chapter 16 Satisfying Snacks
235(14)
Understanding Snacking Success
235(14)
Chapter 17 Sin-Free Desserts
249(14)
Practicing Sugar-Free Satisfaction
249(14)
Part V The Part of Tens
263(12)
Chapter 18 Ten Surprising Foods to Leave at the Grocery Store
265(6)
Diet Soda
265(1)
Frozen Entrees
266(1)
Bacon
267(1)
Canned Soups
267(1)
Genetically Modified Foods
267(1)
Microwave Popcorn
268(1)
Fruit Juice and Juice Drinks
269(1)
Rice Cakes
269(1)
Protein Bars
269(1)
Peanut Butter
270(1)
Chapter 19 Ten Ways to Outwit Your Cravings
271(4)
Eat Small Amounts of Food Every Three to Four Hours
271(1)
Drink Enough Water throughout the Day
271(1)
Take Your Vitamins
272(1)
Stay Mindful
272(1)
Eat Lots of Vegetables Every Day
272(1)
Exercise
273(1)
Choose a Positive Substitute Behavior When a Craving Strikes
273(1)
Avoid Boredom
273(1)
Get Enough Sleep
274(1)
Don't Let Triggers Make Decisions for You
274(1)
Appendix: Metric Conversion Guide 275(4)
Index 279