The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love (45 page)

Ketchup, added sugar in,
77
,
178

Kitchen, food placement in,
94

Kitchen makeover,
82
,
84
,
88–89

Kiwi

Strawberry-Kiwi Crunch Yogurt,
143

Koff, Ashley,
xviii
,
196
,
196

L

Lactose,
8
,
100

Lasagna

Turkey Veggie Lasagna,
224

Lemon juice

Roasted Lemon-Ginger Pears with Pecan Yogurt,
240

Lentils

Hearty Lentil Sauté with Bulgur,
126

Leptin,
23
,
49–50
,
59
,
64

Lievendag, Jessica, success story of,
205–6
,
205
,
207

Lievendag, Scott, success story of,
205–6
,
205
,
207

Lime juice

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

Lindt Excellence Cocoa,
200

Lipogenesis,
34
,
35

Liver

functions of,
32–33
,
34

metabolic syndrome and,
36

sugar affecting,
37
,
39
(
see also
Nonalcoholic fatty liver disease)

Low Dog, Tieraona,
189

Low-fat foods, sugar in,
3
,
5

Lunches and dinners

Phase 1,
103
,
137

Barley Risotto with Chicken and Asparagus,
217

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

Broiled Mustard Salmon with RoastedBroccoli and Quinoa,
127

Build-Your-Own Meal,
128

Cool Cucumber, Tomato, Black Bean, andBarley Salad,
126

Crunchy Sesame Chicken and Bulgur Bowl,
126

Fast, Hearty Turkey Chili,
218

Fiesta Egg Salad,
126

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

Hearty Lentil Sauté with Bulgur,
126

Outback Steakhouse Victoria’s
6
-oz Filet,
128

Potato, Pepper, and Chicken SausageSauté,
127

Roasted Veggie, Bulgur, and ChickpeaSalad with Feta Dressing,
220

Starbucks Hearty Veggie and Brown RiceSalad Bowl,
128

Steak and Roasted Baby Potatoes andCarrots,
127

Tangy Mediterranean Tuna Salad,
126

Vegetarian Stuffed Portobello,
219

Phase 2,
137

Bento Box,
144

Chicken Sausage and Veggie Pita Pizza,
145

Chipotle Burrito Bowl,
145

Fennel Slaw with Salmon and WhiteBeans,
144

Fish Tacos with Mango-Lime Salsa inCrispy Corn Tortillas,
221

Garlic-y Shrimp ’n’ Grits,
145

Panera Bread Chopped Chicken Cobbwith Avocado,
145

Penne with Meatballs,
223

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

Spinach and Grapefruit Salad with WheatBerries and Grilled Chicken,
144

Turkey Veggie Lasagna,
224

Whole Wheat Tuna Pasta Salad overMixed Greens,
144

Phase 3,
161

Artisan Bistro Grass-Fed Beef withMushroom Sauce,
168

Asian Quinoa Salad,
231

Beer BBQ Chicken Thighs with Corn andTomato Salad,
226

Crab Cakes with Garlic Kale,
229

Crunchy Turkey-Pear Salad Sandwich,
166

Halibut with Fennel and Citrus Vinaigrette and Roasted Potatoes,
167

Loaded Shrimp Fajita Bowl with Brown Rice,
167

Orange-Garlic Salmon with Kale and Barley,
228

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

Poached Eggs with Fruity Wheat Berry Salad,
230

Roast Beef, Swiss, and Arugula Sandwich,
167

Rosemary Pork Tenderloin with Roasted Butternut Squash and Cauliflower,
168

Teriyaki Beef with Broccoli,
225

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

Turkey Burger with Broccoli-Wheat Berry Toss,
167

Phase
4
,
187

BBQ Tempeh and Corn Tacos,
199

Creamy Ricotta, Basil, and Tomato Penne,
199

Lustig, Robert,
xiii
,
36

M

Magnesium, for controlling cravings,
196

Maltose,
8

Mangoes

cutting,
140

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

Maple syrup

allowed in Phase
3
,
25
,
155
,
156
,
158–59

glucose in,
8

Maple-Almond Ricotta Whip,
200

Marinara Sauce, Sugar Smart,
232

Penne with Meatballs,
223

Turkey Veggie Lasagna,
224

Meal preparation strategies,
42
,
94
,
205

Meals, swapping ingredients in,
105

Meal skipping, dangers of,
58
,
59–60

Meals per day, in Sugar Smart Diet,
60–61

Meatballs

Penne with Meatballs,
223

Meditation,
83
,
104
,
107
,
163

Metabolic harmony, restoring,
23
,
64

Metabolic syndrome,
3
,
29
,
34
,
35–37
,
38

Milk

allowed in Sugar Smart Diet,
100

Homemade Chocolate Milk,
200

PB Celery and Milk,
129

sugar in,
8

Miller, Lisa, success story of,
10
,
10
,
11

Mindful eating,
86
,
107–9
,
188
,
195

Mindfulness,
104
,
107
,
164

Molnar, Robin,
182

success story of,
96
,
96
,
97

Monosaccharides,
8

Mood

effect of sugar on,
5
,
50–52

fruits and vegetables improving,
81

tracking, on food log,
76–77

Muesli

Cashew-Coconut Muesli Yogurt,
125

Cashew-Ginger Coconut Muesli,
129

Muscle

benefits of,
25
,
66
,
254–55

building (
see
Strength training)

loss of,
253

Mushrooms

Mushroom-Quinoa Frittata,
210

Turkey Veggie Lasagna,
224

Vegetarian Stuffed Portobello,
219

Mustard

Broiled Mustard Salmon with Roasted Broccoli and Quinoa,
127

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

N

NAFLD,
32–34

Names for sugar,
19
,
89
,
89

Natural sweeteners,
21

allowed in Phase
3
,
155–60
,
161

allowed in Phase
4
,
187

Neotame,
21

Nonalcoholic fatty liver disease (NAFLD),
32–34

Nonalcoholic steatohepatitis,
34

Nutrition Facts label.
See also
Food labels

for identifying added sugars,
18–19
,
81
,
88–89

Nuts.
See also
Almonds; Peanut butter; Pecans; Walnuts

Balsamic Strawberries with Pistachios and Chocolate,
199

Roasted Fennel with Pine Nuts,
234

O

Oats

Apple-Cinnamon Oats with Walnuts,
143

Banana Cream Pie Overnight Oats,
212

Cashew-Coconut Muesli Yogurt,
125

Microwave Peanut Butter Oats,
124

Mini Banana Cream Pie,
246

No-Bake Oatmeal Cookies,
242

Nutty Choco-Banana Oatmeal,
198

Power Granola,
216

Sugar Smart Energy Bars,
237

Obesity.
See also
Overweight

artificial sweeteners and,
21

breakfast skipping and,
58

diseases related to,
29
,
30
,
37

increase in,
3
,
29
,
33
,
38

causes of,
xiii, xix
,
3
,
5
,
29–30

Olive oil, as flavor booster,
60
,
62

Onions

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

Opiates, sugar releasing,
46
,
47

Orange juice

Orange-Garlic Salmon with Kale and Barley,
228

Orange-Vanilla Cream French Toast,
215

Oreos,
200

Outback Steakhouse Victoria’s
6
-oz Filet,
128

Overeating

contributors to,
60
,
73
,
76

strategy for reducing,
27

Overweight.
See also
Obesity

contributors to,
4
,
20
,
30
,
35

diabetes from,
37

heart disease from,
38

metabolic syndrome and,
36

vitamin D levels with,
106

P

Packaged foods, added sugar in,
2
,
178

Page, Kathleen,
15

Pancakes

Whole Wheat Blueberry Protein Pancakes,
214

Panera Bread Chopped Chicken Cobb with Avocado,
145

Panko bread crumbs

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

Parks, Elizabeth,
35

Parties, eating strategies for,
191

Pasta

Creamy Ricotta, Basil, and Tomato Penne,
199

Penne with Meatballs,
223

Whole Wheat Tuna Pasta Salad over Mixed Greens,
144

Peaches

Justy Peachy flavored water,
162

Peaches ’n’ Cream Waffles,
198

Peachy Ginger All-Fruit Soft Serve,
230

Peanut butter

for breakfast,
110–11

low-sugar swaps for,
185

Microwave Peanut Butter Oats,
124

PB Celery and Milk,
129

PB&J Toast and Café au Lait,
166

PB&J Yogurt,
145

Sugar Smart Energy Bars,
237

Pears

Crunchy Turkey-Pear Salad Sandwich,
166

Pear-Fect Ginger flavored water,
162

Pear Wedges with Blue Cheese and Walnuts,
148

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

Roasted Lemon-Ginger Pears with Pecan Yogurt,
240

Pecans

Power Granola,
216

Roasted Lemon-Ginger Pears with Pecan Yogurt,
240

Peeke, Pamela,
xviii
,
83
,
83

Penne

Creamy Ricotta, Basil, and Tomato Penne,
199

Penne with Meatballs,
223

Pepperidge Farm Milano Cookies,
200

Pepperidge Farm Nantucket Cookies,
200

Peppers

Cucumber-Jalapeño Quencher,
119

Potato, Pepper, and Chicken Sausage Sauté,
127

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

Turkey, Cheese, and Veggies,
129

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

Phase
1
(Tough Love Turnaround)

cravings in,
101
,
105–6
,
110

controlling (
see
Cravings Crushers)

Day
6
,
105–9

Day 7,
110–11

Day 8,
113–15

Day 9,
116–18

Day 10,
119–21

Day 11,
122–24

expected results from,
95
,
102

food log for,
101
,
130–31

natural sugars in,
103

overview of,
24
,
99–101

quick and easy meals in,
101
,
124–29

repeating, after setbacks,
197

rules for,
103–4

stress-relieving strategies in,
90
,
94
,
101–2
(
see also
Sweet Freedom strategies)

Phase 2 (Days 12–
18
)

food log for,
149–51

quick and easy meals in,
143–45
,
148

reintroducing fruit in,
24–25
,
139–41