The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love (18 page)
Authors: Anne Alexander,Julia VanTine
- Choose a feeling that you find difficult to cope with. (Let’s use anger as an example.)
- Imagine yourself standing at the bottom of a ladder. The top represents the peak of the emotion. At the bottom, where you’re standing, the emotion is mild—perhaps you feel somewhat irritated, but not really angry.
- Now, “connect” to that feeling. It can be helpful to call up a powerful memory of a particular situation in which you experienced intense anger.
- Maintaining that connection, picture yourself slowly climbing the ladder as your anger intensifies with each step upward. You’ll know you’ve reached the top when your anger reaches its full intensity.
- Pause at the top of the ladder for a moment, then begin to climb down. With every step down, lower the intensity of your anger until you’re on the ground again.
- If you wish, repeat the exercise with another emotion you find difficult to manage.
Take a moment to reflect on your reaction to this exercise. Did you feel scared or not? Did you take your time going up the ladder or ascend quickly? How did you feel de-escalating the intensity of your emotion as you descended the ladder?
Wow. You made it. That’s got to feel pretty sweet. Six days of healthy eating. Six days of countering sugar cravings with healthy actions. Six days of setting positive intentions and making them happen. By this time, most people experience a surge in energy and mood, and the headaches, fatigue, and crankiness have faded away. If you can get through this, what can’t you do? Continue to use the tips and techniques you’ve learned in this phase as you launch into Phase 2 tomorrow and bring fruit back into your diet. You’ll find even more tools to help you sail through occasional cravings and really start loving your new, low-sugar life.
You’ll notice that we use cinnamon and ginger quite often in our meals and recipes. That’s because these warm spices (nutmeg and allspice are others) along with vanilla extract give you tons of flavor with none of the sugar. Plus, they seem to quell a sweet tooth. And cinnamon, in particular, may do even more: In 60 people with type 2 diabetes, just a teaspoon a day for 20 days improved insulin response and lowered blood sugar by up to 20 percent, according to the study, published in the journal
Diabetes Care
.
For the best flavor, buy whole cinnamon sticks and grind them in a spice or dedicated coffee grinder. Store the sticks or powder in an airtight container in a cool, dark place. Then try these tasty ideas (if you like things spicy, add nutmeg, too):
- Stir your herbal tea with a cinnamon stick and let it steep as you sip.
- Cinnamon and low-fat dairy were made for each other. In this phase, you’re already sprinkling it over your oatmeal and yogurt. But in later
phases, it sweetens up popcorn and part-skim ricotta cheese, which is divine when spread onto whole grain toast. Along with a dash of vanilla extract, cinnamon also sweetens up a pre-bedtime cup of steamed fat-free milk. - Cook your grains with a cinnamon stick and maybe a bay leaf. It gives them a wonderful depth of flavor.
Yoga, for sugar cravings? Absolutely! It can help relax and quiet the mind, so cravings won’t gain traction in your brain.
The most common type of yoga practiced in the United States, hatha yoga combines physical poses (called asanas), breathing techniques, and a period of relaxation or meditation. Even simple asanas require you to focus intently on what your body is doing. This intense awareness has a way of calming the mind. The breathing techniques help tame the stress response, so that you can respond rationally to cravings, rather than react emotionally to them. And relaxation or meditation can help you begin to tune in to desires that ice cream can’t satisfy. These desires might include more joy in your life, emotional closeness with others, meaningful work to do, or the courage to follow a true passion or lifelong dream. Once you’re in touch with these desires, you can take steps to make them happen, rather than use sugar to suppress them.
A:
Do not drink any alcohol during Phase 1. We recommend that you skip alcohol during the entire plan. It just adds extra calories and can make it more challenging to stick with healthy eating choices.
If during Phase 2 and beyond you decide to have a drink, stick to light beer (12 ounces), wine (5 ounces), or 1 shot of spirits (vodka, gin, rum, Scotch, bourbon), and count it as your 100-calorie snack for that day. Most mixers—even tonic water—have added sugar or are fruit juice–based. Do not have those. Limit your drinks to two per week maximum.
The Sugar Smart Workout includes two yoga routines—one to energize you and one to help you relax (see
this page
). If you have time, do one of them when you feel frantic. But if you only have a minute or two, a simple standing forward bend can help you relax and decompress your mind, letting you reflect on the emotion that’s driving you to eat. Here’s how to do it:
- Stand with your back about a foot from a wall and your feet hip-width apart.
- Lean back onto the wall. Then gently bend your knees and fold forward, bringing your belly and chest to your thighs. Take 6 to 12 breaths, focusing on the exhalation.
- Slowly roll up one vertebra at a time, until your back is leaning up against the wall again. Close your eyes and take a few breaths. Repeat 3 to 5 times.
Have three meals and two snacks every day from the options below. You can also choose from the Phase 1 recipes in
Chapter 11
.
Mediterranean Scramble
Whisk 1 egg and 1 egg white together with 1 tablespoon water. Heat 1 teaspoon olive oil in a nonstick skillet over medium-high heat and scramble eggs together with
1
⁄
3
cup chopped tomato,
1
⁄
3
cup rinsed and drained canned white beans, 2 tablespoons feta cheese, and ½ cup roughly chopped baby spinach.
Nutrition per serving:
291 calories, 20 g protein, 23 g carbs, 5 g fiber, 3 g total sugar, 14 g fat, 5 g saturated fat, 454 mg sodium
In a medium microwaveable bowl, combine 1 cup fat-free milk (or unsweetened soy milk), ½ cup rolled oats, and a pinch of salt. Microwave on high for 2 minutes, then stir in 2 teaspoons natural almond or peanut butter and ground cinnamon to taste. Microwave on high for another 30 seconds, or until oats are soft. Stir before eating.
Nutrition per serving:
300 calories, 16 g protein, 42 g carbs, 5 g fiber, 13 g total sugar, 8 g fat, 2 g saturated fat, 107 mg sodium
Use a fork to poke holes in 1 small russet (baking) potato. Place it in a microwaveable bowl and microwave on high for 3 to 4 minutes, or until soft. Split the potato in half and top with 1 scrambled egg and egg white, 1 slice cooked and chopped turkey bacon, 2 tablespoons salsa, and 2 tablespoons 0% plain Greek yogurt.
Nutrition per serving:
292 calories, 20 g protein, 34 g carbs, 4 g fiber, 4 g total sugar, 8 g fat, 3 g saturated fat, 660 mg sodium
Tip:
If you’re short on time, instead of scrambling the egg and egg white, place them in a small microwaveable bowl or mug and microwave on high for 1½ minutes.
Tip:
Bake or microwave a few potatoes ahead of time—they’ll keep for up to 4 days in the refrigerator.
Pair 1 hard-cooked egg with 1 part-skim string cheese and 8 celery sticks dipped in
1
⁄
3
cup hummus.
Nutrition per serving:
312 calories, 18 g protein, 19 g carbs, 4 g fiber, 2 g total sugar, 18 g fat, 6 g saturated fat, 511 mg sodium
Stir 1 tablespoon natural almond or peanut butter into 1 cup fat-free plain yogurt until smooth. Gently stir in 2 tablespoons sliced almonds and ground cinnamon to taste.
Nutrition per serving:
311 calories, 20 g protein, 25 g carbs, 4 g fiber, 20 g total sugar, 16 g fat, 2 g saturated fat, 225 mg sodium
Combine
1
⁄
3
cup rolled oats, 1½ tablespoons chopped cashews, and 1½ tablespoons unsweetened shredded coconut. Stir ¼ teaspoon ground ginger and ¼ teaspoon ground cinnamon into ½ cup 0% plain Greek yogurt and gently fold in oat mixture.
Nutrition per serving:
283 calories, 18 g protein, 28 g carbs, 4 g fiber, 5 g total sugar, 12 g fat, 5 g saturated fat, 47 mg sodium
Fiesta Egg Salad
Mash ¼ avocado with 2 teaspoons lemon juice and a pinch of ground cumin and black pepper. Combine with 1 hard-cooked egg and 1 hard-cooked egg white, both chopped. Toss with 1 cup rinsed and drained canned black beans and 3 tablespoons salsa. Serve over 2 cups baby spinach.
Nutrition per serving:
416 calories, 29 g protein, 51 g carbs, 20 g fiber, 3 g total sugar, 13 g fat, 3 g saturated fat, 558 mg sodium
Whisk together 1½ teaspoons olive oil, 1½ tablespoons red wine vinegar, ¼ teaspoon minced garlic, and ½ teaspoon Dijon mustard. Gently combine half of a 5-ounce can drained water-packed tuna with 1¼ cups rinsed and drained canned chickpeas and toss with the dressing. Stir in 2 tablespoons sliced kalamata or green olives and serve over 2 cups roughly chopped romaine lettuce.
Nutrition per serving:
453 calories, 28 g protein, 56 g carbs, 3 g fiber, <1 g total sugar, 14 g fat, 2 g saturated fat, 617 mg sodium
Whisk together 1 tablespoon red wine vinegar, 2 teaspoons olive oil, ¼ teaspoon dried oregano, and ½ teaspoon minced garlic. Toss together ½ cup halved grape tomatoes, ½ cup chopped cucumber, 2 tablespoons finely chopped red onion, ½ cup cooked barley, ¾ cup rinsed and drained canned black beans, and the dressing.
Nutrition per serving:
449 calories, 18 g protein, 63 g carbs, 19 g fiber, 4 g total sugar, 15 g fat, 2 g saturated fat, 410 mg sodium
Whisk together 2 teaspoons toasted sesame oil, 1 tablespoon rice wine vinegar, ½ teaspoon minced garlic, and ¼ teaspoon reduced-sodium soy sauce. Using a fork, shred a 3-ounce piece of grilled skinless chicken breast. Toss 1
2
⁄
3
cups cooked bulgur with 1 cup roughly chopped spinach. Top with 2 tablespoons chopped scallion,
1
⁄
3
cup shredded carrot, the shredded chicken, and 1 tablespoon chopped roasted salted peanuts. Drizzle with the dressing.
Nutrition per serving:
447 calories, 29 g protein, 49 g carbs, 13 g fiber, 3 g total sugar, 17 g fat, 3 g saturated fat, 414 mg sodium
Over medium-high heat, cook ¼ cup finely chopped onion and ½ cup shredded carrot in 2 teaspoons olive oil for 5 minutes, or until soft and golden. Add 1 teaspoon minced garlic,
1
⁄
8
teaspoon ground cumin,
1
⁄
3
cup dried lentils,
2
⁄
3
cup low-sodium chicken or vegetable broth, and
2
⁄
3
cup water and simmer for 10 to 15 minutes, or until all of the liquid is absorbed into the lentils. Serve lentil mixture over 1 cup cooked bulgur.
Nutrition per serving:
403 calories, 18 g protein, 52 g carbs, 20 g fiber, 6 g total sugar, 15 g fat, 2 g saturated fat, 227 mg sodium
Combine ¼ teaspoon minced garlic, ¼ teaspoon dried oregano, ¼ teaspoon balsamic vinegar, and 1 teaspoon Dijon mustard. Spread onto a 3-ounce salmon fillet. Toss 2 cups broccoli florets with a pinch of salt and pepper and 2 teaspoons olive oil. Spread broccoli on a baking sheet and bake at 375°F for 20 minutes. Turn oven to broil, place salmon onto the baking sheet with the broccoli, and broil, stirring broccoli so it doesn’t burn, for 7 to 8 minutes, or until salmon is just cooked through. Serve salmon over ¾ cup cooked quinoa with broccoli on the side.
Nutrition per serving:
436 calories, 29 g protein, 50 g carbs, 9 g fiber, 4 g total sugar, 14 g fat, 2 g saturated fat, 155 mg sodium
Heat 2 teaspoons olive oil in a nonstick skillet over medium-high heat. Add ¾ cup chopped potato and cook for 8 minutes, or until potatoes begin to soften and brown. Add 1 cup sliced bell pepper (any color) and
1
⁄
3
cup sliced onion and cook for 5 minutes, or until onion is tender. Add 1 finely chopped cooked chicken sausage and cook for 4 minutes, or until lightly browned.
Nutrition per serving:
412 calories, 22 g protein, 51 g carbs, 5 g fiber, 7 g total sugar, 16 g fat, 3 g saturated fat, 516 mg sodium
Cook 2 cups arugula and
1
⁄
8
teaspoon salt in ½ teaspoon olive oil over medium-high heat for 3 minutes, or until wilted. Whisk together 1 teaspoon olive oil, ½ teaspoon minced garlic, and 1 tablespoon balsamic vinegar. Toss the arugula with ¾ cup cooked quinoa and top with 3 ounces chopped roasted skinless chicken breast, 2 teaspoons chopped walnuts, 2 teaspoons crumbled blue cheese, and the dressing.
Nutrition per serving:
455 calories, 29 g protein, 45 g carbs, 6 g fiber, 5 g total sugar, 17 g fat, 3 g saturated fat, 553 mg sodium
Toss ¾ cup halved baby potatoes and 1 cup baby carrots with 1 teaspoon olive oil and a pinch of salt and pepper. Roast at 375°F for 20 minutes. Heat 1 teaspoon olive oil over medium-high heat in an ovenproof skillet and sear a 4-ounce sirloin steak for 3 to 4 minutes, or until it develops a crust on the bottom. Remove potatoes and carrots from the oven, turn the oven to broil, and place the skillet with the steak under the broiler for 4 minutes (for medium). Remove from the oven and let rest for 3 to 4 minutes. Serve with carrots and potatoes.
Nutrition per serving:
450 calories, 33 g protein, 56 g carbs, 8 g fiber, 9 g total sugar, 12 g fat, 3 g saturated fat, 207 mg sodium
Cut a red potato into wedges, toss with 1 teaspoon olive oil,
1
⁄
8
teaspoon salt, and a pinch of black pepper and bake at 350°F for 25 minutes, or until soft on the inside and golden on the outside. Toss 4 ounces large shrimp with ½ teaspoon olive oil and ¼ teaspoon garlic powder. Grill for 2 minutes on each side, or until pink. Whisk together 1 teaspoon olive oil, 1 tablespoon balsamic vinegar, and ¼ teaspoon minced garlic. Toss 2 cups mixed greens with ½ cup chopped cucumber and the dressing. Top with shrimp, potato, 2 teaspoons roasted and salted sunflower seeds, and 2 teaspoons crumbled goat cheese.
Nutrition per serving:
477 calories, 32 g protein, 44 g carbs, 7 g fiber, 7 g total sugar, 20 g fat, 4 g saturated fat, 428 mg sodium
• 4 ounces lean protein (lean beef, pork tenderloin or a pork loin chop, chicken or turkey breast without skin, fish, or shellfish)
• 1–2 cups vegetables* (with 1–2 teaspoons olive oil or butter for flavor; or 1 tablespoon nuts or seeds; use herbs or spices, too)
• 1 cup whole grain (bulgur, quinoa, brown rice, amaranth, farro, wheat berries, oats) or 1 medium potato
*Sweet potatoes and beets are not Phase 1 choices. They can be reintroduced in Phase 2.
Nutrition per serving:
430 calories, 10 g protein, 50 g carbs, 8 g fiber, 8 g total sugar, 22 g fat, 3 g saturated fat, 640 mg sodium
Order with grilled asparagus and half a baked potato with a dollop of sour cream.
Nutrition per serving:
420 calories, 42 g protein, 35 g carbs, 7 g fiber, 8 g total sugar, 16 g fat, 5 g saturated fat, 723 mg sodium