The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love (46 page)

rules for,
137–38

self-soothing techniques in,
141–42

Phase 3 (Days
19–25
)

breads in,
156–57

flavored waters in,
162

food log for,
170–73

goals for,
161

natural sweeteners allowed in

dried fruit,
156
,
159–60

fruit juice,
155–56
,
160

fruit spread,
155
,
160

honey,
155
,
157–58

maple syrup,
155
,
158–59

maximum amounts of,
156

occasional food cravings in,
161
,
164

overview of,
25

quick and easy meals in,
166–69

stress management during,
162–64

Phase 4 (Days
26–32
)

better sleep in,
190

coffee drinks in,
189

dining out guidelines for,
188
,
188

food log for,
201–4

goals for,
187

managing sticky situations in,
190–92

overview of,
25
,
177–79

quick and easy meals in,
198–200

reconsidering sugar in,
179–82

sugar swaps in,
182–86

Photo food diary,
108

Pie

Mini Banana Cream Pie,
246

Pilaf

Cranberry-Walnut Wild Rice Pilaf,
238

Pineapple

Banana-Pineapple Smoothie,
168

Pine nuts

Roasted Fennel with Pine Nuts,
234

Pink noise, for better sleep,
190

Pinto beans

Pinto Bean Brownies,
245

Pistachios

Balsamic Strawberries with Pistachios and Chocolate,
199

Pitas,
137

Chicken Sausage and Veggie Pita Pizza,
145

Pizza

Chicken Sausage and Veggie Pita Pizza,
145

Plants, sugar in,
7

Pleasures, savoring,
197–98

Polenta

Cinnamon-Apple Breakfast Polenta,
213

Polysaccharides,
9

Popcorn

Cheesy Popcorn with Almonds,
129

Pumpkin Pie Trail Mix Popcorn,
129

Pork

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

Rosemary Pork Tenderloin with Roasted Butternut Squash and Cauliflower,
168

Potatoes

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

Halibut with Fennel and Citrus Vinaigrette and Roasted Potatoes,
167

Loaded Breakfast Potato,
125

Potato, Pepper, and Chicken Sausage Sauté,
127

Sausage-Potato Hash and Eggs,
211

Steak and Roasted Baby Potatoes and Carrots,
127

Tuna-Potato Wrap,
235

PPY hormone,
59

Processed foods, added sugars in,
5
,
13
,
17–20
,
29
,
156

Protein

for breakfast,
58–59
,
103
,
137
,
257

for controlling cravings,
83

snacks with,
147

Puddings

Banana-Chocolate Chip Bread Pudding,
243

Creamy Dark Chocolate-Banana-Coconut Pudding,
241

Strawberry-Coconut Chia Breakfast Pudding,
213

Pumpkin seeds

Power Granola,
216

Pumpkin Pie Trail Mix Popcorn,
129

Q

Quesadilla

Breakfast Quesadilla,
212

Quiche

Crustless Mini Broccoli and Cheese Quiche,
211

Quick and easy meals

Phase 1,
101
,
124–29

Phase 2,
143–45
,
148

Phase 3,
166–69

Phase 4,
198–200

Quinoa,
59
,
205

Asian Quinoa Salad,
231

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

Broiled Mustard Salmon with Roasted Broccoli and Quinoa,
127

Crustless Mini Broccoli and Cheese Quiche,
211

Mushroom-Quinoa Frittata,
210

Spicy Avocado Breakfast Bowl,
143

R

Radical acceptance exercise,
117–18

RAIN technique, for controlling cravings,
164

Reading, for stress reduction,
113

Reward regions, of brain,
46
,
83
,
90
,
135
,
251

Rewards Card, for soothing cravings,
90–92
,
93
,
101
,
105
,
197

Rhodiola, for stress relief,
162

Rice, brown

Loaded Shrimp Fajita Bowl with Brown Rice,
167

Risotto

Barley Risotto with Chicken and Asparagus,
217

Rosemary

Crunchy Roasted Rosemary Chickpeas,
234

Rosemary Pork Tenderloin with Roasted Butternut Squash and Cauliflower,
168

Running,
259

S

Salad dressings

homemade,
11

low-sugar swaps for,
183

Salads

Asian Quinoa Salad,
231

Beer BBQ Chicken Thighs with Corn and Tomato Salad,
226

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

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

Crunchy Turkey-Pear Salad Sandwich,
166

Fiesta Egg Salad,
126

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

Poached Eggs with Fruity Wheat Berry Salad,
230

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

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

Tangy Mediterranean Tuna Salad,
126

Tuna Salad Cucumber Stackers,
169

Whole Wheat Tuna Pasta Salad over Mixed Greens,
144

Salmon

Broiled Mustard Salmon with Roasted Broccoli and Quinoa,
127

Classic Smoked Salmon Bagel,
166

Fennel Slaw with Salmon and White Beans,
144

Orange-Garlic Salmon with Kale and Barley,
228

Salsa

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

Sandwiches

Crunchy Turkey-Pear Salad Sandwich,
166

Roast Beef, Swiss, and Arugula Sandwich,
167

Turkey Burger with Broccoli-Wheat Berry Toss,
167

Sauces

low-sugar swaps for,
183

Phase 1

Sugar Smart Marinara Sauce,
232

Phase 3

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

Sugar Smart Asian Peanut Dressing,
233

Sugar Smart BBQ Sauce,
232

Sugar Smart Teriyaki Sauce,
233

Sausage

Chicken Sausage and Veggie Pita Pizza,
145

Potato, Pepper, and Chicken Sausage Sauté,
127

Sausage-Potato Hash and Eggs,
211

Turkey Sausage, Spinach, and Cheddar Wrap,
143

Savoring pleasures, importance of,
197–98

Secret Sugars,
xvii
,
15
,
20
,
22
,
40
,
72
,
75
,
87–88
,
178

Seeds.
See
Pumpkin seeds; Sunflower seeds

Serotonin, sugar raising,
50
,
51

Sesame oil

Crunchy Sesame Chicken and Bulgur Bowl,
126

Setbacks,
197

Shellfish.
See also
Fish; Shrimp

Crab Cakes with Garlic Kale,
229

Shrimp

Garlic-y Shrimp ’n’ Grits,
145

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

Loaded Shrimp Fajita Bowl with Brown Rice,
167

Side dishes

Phase 2

Roasted Fennel with Pine Nuts,
234

Phase 3

Crunchy-Creamy Purple Slaw,
237

Tuna Salad Cucumber Stackers,
169

Watermelon and Feta Salad,
236

Phase 4

Cranberry-Walnut Wild Rice Pilaf,
238

Skin, sugar damaging,
40

Slaw

Crunchy-Creamy Purple Slaw,
237

Fennel Slaw with Salmon and White Beans,
144

Sleep

improving,
141
,
163
,
190

for reducing cravings,
64
,
65
,
83

Sleep deprivation, cravings from,
64–65

Smoothies

added sugar in,
33

Banana-Pineapple Smoothie,
168

Berry-Veggie Smoothie,
235

Chocolate-Cherry Smoothie,
236

S’more

Microwave S’more,
200

Snacking, reducing,
27
,
54

Snacks

Phase 1,
103

Caprese,
129

Cashew-Ginger Coconut Muesli,
129

Cheesy Popcorn with Almonds,
129

Crudités and Hummus,
128

Crunchy Roasted Rosemary Chickpeas,
234

PB Celery and Milk,
129

Pumpkin Pie Trail Mix Popcorn,
129

16-ounce fat-free latte,
129

Tuna-Potato Wrap,
235

Turkey, Cheese, and Veggies,
129

Turkey and Cheese Wrap,
128

Phase 2,
137

Banana-Coconut Roll,
148

Berry-Veggie Smoothie,
235

Chocolate-Cherry Smoothie,
236

Fruit and Protein Combo,
145

PB&J Yogurt,
145

Pear Wedges with Blue Cheese and Walnuts,
148

Roasted Fennel with Pine Nuts,
234

Phase 3,
161

Banana-Pineapple Smoothie,
168

Fruity Trail Mix,
169

Sugar Smart Energy Bars,
237

Phase 4,
187

protein,
147

SnackWell’s Madness,
3
,
4

Soda.
See
Soft drinks

Soft drinks

cutting back on,
83
,
84

obesity from,
5

substitute for,
43

sugar in,
31
,
186

Soft serve

Peachy Ginger All-Fruit Soft Serve,
230

Sorbitol,
21

Spices.
See also specific spices

as flavor boosters,
60
,
62
,
122–23

Spinach

Berry-Veggie Smoothie,
235

Poached Eggs with Fruity Wheat Berry Salad,
230

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

Turkey Sausage, Spinach, and Cheddar Wrap,
143

Turkey Veggie Lasagna,
224

Splenda,
21

Splurges, once-a-week,
193

Standing forward bend,
124

Stanten, Michele,
251
,
252
,
255
,
257

Starbucks Hearty Veggie and Brown Rice Salad Bowl,
128

Starbucks Spinach & Feta Breakfast Wrap,
144

Starch, sources of,
9

Steak

Steak and Roasted Baby Potatoes and Carrots,
127

Stealth Sugars,
165

Stevia,
21

Stiegler, Carol, success story of,
54
,
54
,
55

Stoudt, Myra,
182

success story of,
132
,
132
,
133

Straight-Up Sugars

assessing feelings from,
82

assessing intake of,
80–81

overconsumption of,
15
,
75

reducing,
xvii
,
22
,
40
,
72
,
82
,
84

sources of,
17–20

Strawberries

Balsamic Strawberries with Pistachios and Chocolate,
199

Berry-Basil Blast flavored water,
162

Chocolate Clouds with Berries,
244

Strawberry Cheesecake Bites,
244

Strawberry-Coconut Chia Breakfast Pudding,
213

Strawberry-Kiwi Crunch Yogurt,
143

Strength training,
66
,
252
,
253–55
.
See also
Sugar Smart Workout, Sugar Belly Blaster; Sugar Smart Workout, Total Body Toner

Stress

eating from,
67
,
73
,
76
,
83
,
255

health effects of,
63

hormones produced by,
63
,
256–57

rhodiola relieving,
162

Stress-management techniques,
63–64
,
90