The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love (47 page)

aromatherapy,
64
,
141–42

circle breathing,
111

detox bath,
189

feelings ladder exercise,
120–21

reading,
113

for reducing sugar cravings,
138

tea drinking,
113

Stroke,
36
,
39

Subcutaneous fat,
30
,
36

Success stories,
xvi
,
58
,
179

Dickinson, Lisa,
174
,
174
,
175

Haefele, Nora,
42
,
42
,
43

Hartner, Chrissie,
152
,
152
,
153

Hendricks, Gayle,
26
,
26
,
27

Lievendag, Jessica,
205–6
,
205
,
207

Lievendag, Scott,
205–6
,
205
,
207

Miller, Lisa,
10
,
10
,
11

Molnar, Robin,
96
,
96
,
97

Stiegler, Carol,
54
,
54
,
55

Stoudt, Myra,
132
,
132
,
133

Sun, David,
68
,
68
,
69

Sucralose,
21

Sucrose,
xiv
,
8
,
21
,
29
,
33
,
34
.
See also
Table sugar

Sugar

added

calculating amounts of,
18–19
,
194

foods with,
2
,
5
,
7–8
,
13
,
17–20
,
29
,
112
,
156

hunger hormones disrupted by,
49–50

overconsumption of,
1–2
,
30
,
31

recommended consumption of,
17
,
19
,
24
,
30
,
81
,
177
,
178

recommended sources of,
61
,
165

as Secret Sugar,
20

as Straight-Up Sugar,
17–20

sugar belly from (
see
Sugar belly)

Sugar Smart Diet reducing,
xvii

assessing reasons for eating,
73
,
76

assessing triggers for eating,
86

basics about,
7–8

chemistry of,
8–9

comfort from,
66–67

elimination of

gradual,
112

in Phase
1
,
24

emotional connection to,
16–17
,
23
,
67
,
74–75

factors influencing intake of,
13–14

emotional connection to sugar,
16–17

natural attraction to sugar,
14
,
16

Sugar Mimics,
20

sugars added to processed foods,
17–20

in fat-free and low-fat foods,
3
,
5

health effects of,
xiii

Alzheimer’s disease,
39–41

belly fat,
30–32

cardiovascular disease,
29
,
38–39

fatty liver disease,
32–34

hunger hormone disruption,
49–50

metabolic syndrome,
29
,
35–37

mood changes,
50–52

obesity,
29
,
30
,
34–35

type 2 diabetes,
29
,
30
,
37–38

healthful reintroduction of,
7
,
23–24

names for,
19
,
89
,
89

natural (
see also
Sweeteners, natural)

in fruit,
135
,
136

in Phase
1
meals,
103

preferences for,
71
,
82

prevalence of,
xi–xii
,
xiv, xv

rush vs. crash from,
50–52

spacing intake of,
196

table (
see
Table sugar)

tracking intake of (
see
Food logs)

as treat,
xviii
,
xix
,
7
,
9
,
178

underestimated consumption of,
2

Sugar addiction,
16–17
,
46–49
,
76
,
83

Sugar alcohols,
21

Sugar belly.
See also
Belly fat

fructose causing,
36

health effects of,
5

reducing,
6
,
23
,
25
,
252

Sugar Belly Blaster.
See
Sugar Smart Workout, Sugar Belly Blaster

Sugar cravings.
See
Cravings, sugar

Sugar creep, from Day
33
and beyond,
195
,
197

Sugar Crushers Facebook group,
xvi

Sugar freedom,
xii
,
7
,
21
,
23
,
53
,
57
,
67
,
94
,
161

Sugarjacking, of American diet,
xiii–xiv
,
6

Sugar Mimics,
xvii
,
20
,
22
,
40
,
72
,
87–88
,
89

Sugar Smart Diet

approach to sugar in,
xvi–xvii

choices in,
9

components of,
22
,
24

expected results from,
xvi
,
xvii–xviii
,
24
,
53
,
58
,
161
,
179
(
see also
Success stories)

goals of,
xv–xvi
,
6–7
,
52–53
,
71

inspiration for,
xii

overview of plan,
24–25
(see also Sugar Step-Down;
specific phases
)

recipes,
209–10
(
see also
Quick and easy meals;
specific foods and courses
)

rules for,
53
,
57–58

daily intentions,
62–63

exercise,
65–66

five meals per day,
59–60

flavor boosters,
60
,
62

high-protein breakfast,
58–59

soothing true source of stress,
66–67

stress management,
63–64

sufficient sleep,
64–65

Sugar Smart Life (Day
33
and beyond),
192–93
,
195
,
197–98

Sugar Smart mentors,
xviii

Agatston, Arthur,
112
,
112

Bhatia, Tasneem,
138
,
138

Katz, David L.,
165
,
165

Koff, Ashley,
196
,
196

Peeke, Pamela,
83
,
83

Weil, Andrew,
xv
,
61
,
61

Sugar Smart Workout

benefits of,
25
,
66

components of

cardio,
262–53

strength training,
253–55

yoga,
123–24

Energizing Yoga,
257

arm circles,
271
,
271

crescent lunge,
276
,
276

downward-facing dog,
275
,
275

forward bend,
272
,
272

mountain,
270
,
270

plank,
273
,
273

reverse warrior,
278
,
278

upward-facing dog,
274
,
274

warrior
2
,
277
,
277

expected results from,
250–51

goals of,
251–52

Relaxing Yoga,
257

cat cow stretches,
280
,
280

corpse pose,
282
,
282

knee hugs,
281
,
281

seated twists & bends,
279
,
279

rewards of,
250

sample schedule for,
256

Sugar Belly Blaster

bicycle,
267
,
267

pelvic tilts,
265
,
265

seated balance,
268
,
268

shifting plank,
266
,
266

standing balance,
269
,
269

time needed for,
252
,
257

timing of

morning,
257–58

post-meal,
258–60

Total Body Toner

chest pump,
261
,
261

hinge and row,
263
,
263

side lunge with a curl and press,
262
,
262

upswing,
264
,
264

Sugar Step-Down

Day 1 and Day
2
,
73–79

Day 3,
80–82
,
84

Day 4,
86–89

Day 5,
90–94

food log for,
72
,
76–77
,
78–79
,
80
,
86
,
88

overview of,
24
,
71–72
,
99

Sugar substitutes.
See
Artificial sweeteners

Sugar swaps, in Phase
4
,
182–86

Sugar themostat, resetting,
23–24
,
25
,
75
,
135
,
139
,
197
,
250

Sun, David,
76

success story of,
68
,
68
,
69

Sunflower seeds

Crunchy-Creamy Purple Slaw,
237

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

Sugar Smart Energy Bars,
237

Sweetened drinks,
xv
,
1–2

Sweeteners

artificial,
21
,
120
,
142
,
186

natural,
21

allowed in Phase
3
,
155–60
,
161

allowed in Phase
4
,
187

Sweet Freedom strategies,
101
,
139
,
161

circle breathing,
111

feelings ladder exercise,
120–21

mindful eating,
107–9

radical acceptance,
117–18

rating hunger levels,
113–15

yoga,
123–24

Sweet potatoes, excluded from Phase
1
,
100

Sweet tooth, in human evolution,
14
,
16
,
73

T

Table sugar.
See also
Sucrose

belly fat from,
32

composition of,
8
,
136

sugar substitutes sweeter than,
21

Tacos

BBQ Tempeh and Corn Tacos,
199

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

Taste buds,
14

effect of sugar substitutes on,
21

resetting,
7
,
23
,
41
,
61
,
165

variations in,
6

Tea

green

for blood sugar control,
114

for reducing sugar cravings,
138

for stress reduction,
113

Tempeh

BBQ Tempeh and Corn Tacos,
199

Teriyaki Sauce, Sugar Smart,
233

Teriyaki Beef with Broccoli,
225

Three-Bite Rule, for eating desserts,
112

Tofu

Vegetarian Stuffed Portobello,
219

Tomatoes

Beer BBQ Chicken Thighs with Corn and Tomato Salad,
226

Caprese,
129

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

Creamy Ricotta, Basil, and Tomato Penne,
199

Crudités and Hummus,
128

Sugar Smart Marinara Sauce,
232