Beating Sugar Addiction For Dummies

Dan DeFigio is one of the most respected names in the fitness and nutrition industry. His articles have appeared in numerous professional journals, and his workshops have been presented in many cities across the United States. He has appeared on the Dr. Phil show and was featured in SELF Magazine, MD News, Personal Fitness Professional, and a host of other publications.

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