The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love (43 page)

Crustless Mini Broccoli and Cheese Quiche,
211

Teriyaki Beef with Broccoli,
225

Turkey Burger with Broccoli-Wheat Berry Toss,
167

Brownies

Pinto Bean Brownies,
245

Build-Your-Own Meal,
128

Bulgur

Crunchy Sesame Chicken and Bulgur Bowl,
126

Hearty Lentil Sauté with Bulgur,
126

Roasted Veggie, Bulgur, and Chickpea Salad with Feta Dressing,
220

Butternut squash

Rosemary Pork Tenderloin with Roasted Butternut Squash and Cauliflower,
168

C

Cabbage

Crunchy-Creamy Purple Slaw,
237

Pork Tenderloin with Roasted Pear-Cabbage Medley and Barley,
222

Calcium supplements,
106–7

Calorie intake, average daily,
2

Canadian bacon

Canadian Bacon Apple-Cheddar Melt,
166

Carbohydrates

abuse potential of,
47–49

for breakfast,
58
,
59

complex, sugars in,
9

glucose and insulin output from,
31

misconceptions about,
7

refined,
2
,
20
,
31
,
42

serotonin increased by,
51

Cardio exercise,
252–53
,
256
.
See also
Running; Walking

Cardiovascular disease,
29
,
30
,
38

Carrots

Steak and Roasted Baby Potatoes and Carrots,
127

Carr’s Ginger Lemon Cremes,
200

Cashews

Cashew-Coconut Muesli Yogurt,
125

Cashew-Ginger Coconut Muesli,
129

Cauliflower

Rosemary Pork Tenderloin with Roasted Butternut Squash and Cauliflower,
168

Celery

PB Celery and Milk,
129

Cheesecake

Strawberry Cheesecake Bites,
244

Cheeses

Blue Cheese, Walnut, Chicken, and Quinoa Salad,
127

Breakfast Quesadilla,
212

Canadian Bacon Apple-Cheddar Melt,
166

Caprese,
129

Creamy Ricotta, Basil, and Tomato Penne,
199

Crustless Mini Broccoli and Cheese Quiche,
211

Grilled Shrimp Salad with Potato, Sunflower Seeds, and Goat Cheese,
128

Maple-Almond Ricotta Whip,
200

On-the-Go Breakfast,
125

Pear Wedges with Blue Cheese and Walnuts,
148

Picnic Breakfast,
144

Roast Beef, Swiss, and Arugula Sandwich,
167

Roasted Veggie, Bulgur, and Chickpea Salad with Feta Dressing,
220

Turkey, Cheese, and Veggies,
129

Turkey and Cheese Wrap,
128

Turkey Sausage, Spinach, and Cheddar Wrap,
143

Turkey Veggie Lasagna,
224

Watermelon and Feta Salad,
236

Cherries

Chocolate-Cherry Smoothie,
236

Chocolate-Cherry Walnut Turtle,
199

Chia seeds

Strawberry-Coconut Chia Breakfast Pudding,
213

Chicken

Barley Risotto with Chicken and Asparagus,
217

Beer BBQ Chicken Thighs with Corn and Tomato Salad,
226

Blue Cheese, Walnut, Chicken, and Quinoa Salad,
127

Chicken Sausage and Veggie Pita Pizza,
145

Crunchy Sesame Chicken and Bulgur Bowl,
126

Panko-Crusted Chicken Tenders with Honey-Mustard Dipping Sauce,
227

Potato, Pepper, and Chicken Sausage Sauté,
127

Spinach and Grapefruit Salad with Wheat Berries and Grilled Chicken,
144

Chickpeas

Crunchy Roasted Rosemary Chickpeas,
234

Roasted Veggie, Bulgur, and Chickpea Salad with Feta Dressing,
220

Chili

Fast, Hearty Turkey Chili,
218

Chipotle Burrito Bowl,
145

Chocolate

Balsamic Strawberries with Pistachios and Chocolate,
199

Banana-Chocolate Chip Bread Pudding,
243

Blueberry-Double Chocolate Ice Cream,
199

Chocolate-Cherry Smoothie,
236

Chocolate-Cherry Walnut Turtle,
199

Chocolate Clouds with Berries,
244

controlling cravings for,
85
,
96
,
132

Creamy Dark Chocolate-Banana-Coconut Pudding,
241

dark

health benefits of,
112
,
178
,
184

sugar in,
61
,
83
,
165

Hershey’s Kisses,
200

Homemade Chocolate Milk,
200

Lindt Excellence Cocoa,
200

Microwave S’more,
200

Nutty Choco-Banana Oatmeal,
198

Pinto Bean Brownies,
245

Cholesterol levels

fructose and,
37

high

from added sugars,
39

exercise preventing,
251
,
259

in metabolic syndrome,
36

Sugar Smart Diet lowering,
26
,
54
,
68
,
96
,
132
,
152

Chronic diseases

contributors to,
xix
,
4
,
20

preventing,
xv
,
xvi
,
xviii
,
259

Chronic inflammation,
30
,
196

Cinnamon,
60
,
62
,
122–23

Apple-Cinnamon Oats with Walnuts,
143

Cinnamon-Apple Breakfast Polenta,
213

Easy Cinnamon-Apple Cobbler,
239

Circle breathing, for stress relief,
111

Cirrhosis,
34

Clarke, Stephanie,
101

Cobbler

Easy Cinnamon-Apple Cobbler,
239

Coconut

Banana-Coconut Roll,
148

Cashew-Coconut Muesli Yogurt,
125

Cashew-Ginger Coconut Muesli,
129

Creamy Dark Chocolate-Banana-Coconut Pudding,
241

Strawberry-Coconut Chia Breakfast Pudding,
213

Cod

Fish Tacos with Mango-Lime Salsa in Crispy Corn Tortillas,
221

Coffee

fat-free latte,
129

PB&J Toast and Café au Lait,
166

Vanilla Latte,
119

Coffee drinks,
186
,
189

Collagen, sugar damaging,
40

Collins, Virginia,
6

Comfort, sugar associated with,
66–67

Comfort eaters,
xvi

Condiments, low-sugar swaps for,
183

Cookies

Barnum’s Animals Crackers,
200

Carr’s Ginger Lemon Cremes,
200

No-Bake Oatmeal Cookies,
242

Oreos,
200

Pepperidge Farm Milano Cookies,
200

Pepperidge Farm Nantucket Cookies,
200

Coping ahead strategy, for sticky situations,
192

Core training,
255
.
See also
Sugar Smart Workout, Sugar Belly Blaster

Corn

Beer BBQ Chicken Thighs with Corn and Tomato Salad,
226

Cornmeal

Cinnamon-Apple Breakfast Polenta,
213

Corn syrup, vs. high-fructose corn syrup,
4
.
See also
High-fructose corn syrup (HFCS)

Coronary artery disease,
36

Cortisol, as stress hormone,
63
,
256
,
257

Crabmeat

Crab Cakes with Garlic Kale,
229

Cranberries

Cranberry-Walnut Wild Rice Pilaf,
238

Cravings

analyzing,
82

carbohydrate, experiment on,
47–49

chocolate,
85
,
96
,
132

controlling,
xvi–xvii
,
164

emotions and,
76

exercise reducing,
65–66
,
251

flours causing,
22

nonfood treats soothing (
see
Cravings Crushers; Rewards Card, for soothing cravings; Sweet Freedom strategies)

in Phase
1
,
101
,
105–6
,
110

in Phase
3
,
161
,
164

sugar

from blood sugar swings,
103
,
112

brain’s role in,
45–47

disappearance of,
161

foods satisfying,
196

from meal skipping,
60

preventing or reducing,
59
,
60
,
83
,
138
,
196

from sleep deprivation,
64–65

after splurges,
193

sugar causing,
xiv
,
5
,
15

Sugar Smart Diet reducing,
26
,
54
,
96
,
132
,
152
,
174

Cravings Crushers,
101
,
139
,
161

calcium and vitamin D supplements,
106–7

cinnamon,
122–23

peanut butter for breakfast,
110–11

reading,
113

tea,
113

vinegar,
116–17

water,
119–20

Cream

Chocolate Clouds with Berries,
244

Mini Banana Cream Pie,
246

Cucumbers

Cool Cucumber, Tomato, Black Bean, and Barley Salad,
126

Crudités and Hummus,
128

Cucumber-Jalapeño Quencher,
119

Tuna Salad Cucumber Stackers,
169

Cytokines,
30

D

Dehydration,
119

De la Monte, Suzanne,
40–41

Depression,
51

Desserts

cutting back on,
84

minimally sweetened,
165

Phase 2

Creamy Dark Chocolate-Banana-Coconut Pudding,
241

Easy Cinnamon-Apple Cobbler,
239

Peachy Ginger All-Fruit Soft Serve,
230

Roasted Lemon-Ginger Pears with Pecan Yogurt,
240

Yogurt-Covered Blueberries,
241

Phase 3

Banana-Chocolate Chip Bread Pudding,
243

No-Bake Oatmeal Cookies,
242

Phase 4,
187

Balsamic Strawberries with Pistachios and Chocolate,
199

Banana Split,
200

Barnum’s Animals Crackers,
200

Blueberry-Double Chocolate Ice Cream,
199

Carr’s Ginger Lemon Cremes,
200

Chocolate-Cherry Walnut Turtle,
199

Chocolate Clouds with Berries,
244

Hershey’s Kisses,
200

Homemade Chocolate Milk,
200

Honey Maid Graham Crackers,
200

Lindt Excellence Cocoa,
200

Maple-Almond Ricotta Whip,
200

Microwave S’more,
200

Mini Banana Cream Pie,
246

Mini Berry Turnovers,
247

Oreos,
200

Pepperidge Farm Milano Cookies,
200

Pepperidge Farm Nantucket Cookies,
200

Pinto Bean Brownies,
245

Strawberry Cheesecake Bites,
244

recommended amount of sugar in,
178

strategies for eating,
112
,
138

Diabetes, type
2

artificial sweeteners and,
21

contributors to,
29–30
,
36
,
37
,
260

exercise and,
251
,
258
,
259

increase in,
29
,
30
,
33
,
38

insulin resistance and,
5
,
50
,
52

preventing,
xvi
,
138
,
254–55

from sugar consumption,
xiii
,
37–38

Diabetes, type
3
, Alzheimer’s disease as,
40–41

Dickinson, Lisa, success story of,
174
,
174
,
175

Digestion, process of,
30–31
,
49

Dining out guidelines,
188
,
188

Disaccharides,
8

Dopamine,
46
,
47
,
52

Dried fruit,
142
,
156
,
159–60

E

Edamame

Turkey, Roasted Pepper, and Avocado Roll-Up with Edamame,
168

Eggs

Breakfast Quesadilla,
212

Crustless Mini Broccoli and Cheese Quiche,
211

Fiesta Egg Salad,
126

Loaded Breakfast Potato,
125