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