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 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