Efnisyfirlit

• About the Author
• Contents at a Glance
• Recipes at a Glance
• Table of Contents
• Introduction
  • About This Book
  • Conventions Used in This Book
  • What You’re Not to Read
  • Foolish Assumptions
  • How This Book Is Organized
  • Icons Used in This Book
  • Where to Go from Here
• Part I: Are You a Sugar Addict or a Sweet Freak?
  • Chapter 1: Moving from Sugar Addiction to Sugar Reduction
    • Understanding Sugar Addiction
    • Getting Off Sugar without Driving Yourself Crazy
    • Eating Right and Creating a New Normal
    • Figuring Out What You Really Need Instead of Sugar
  • Chapter 2: Figuring Out Why You’re Addicted to Sugar
    • Getting to the Root of Why Sugar Is So Darned Addictive
    • What Kind of Sweet Freak Are You?
  • Chapter 3: The 4-1-1 on Sugar and Carbs
    • Sugar: The New Poison
    • The Science of Carbohydrates
    • Selecting Desirable Carbs versus Undesirable Carbs
    • Understanding Where Your Sugar Intake Comes From
    • Considering Gluten-Free Eating
    • Steering Clear of Artificial Sweeteners
  • Chapter 4: How Sugar Contributes to Chronic Health Problems
    • Sugar Highs: Looking at Escalating Health Problems
    • Seeing the Psychological Ramifications of Sugar
    • Dealing with Medical Risks and Problems
• Part II: Developing Your Low-Sugar or No-Sugar Food Plan
  • Chapter 5: Creating a Sustainable Plan: The Basics of Nutrition and Portions
    • Creating a Sugar-Free Foundation with the Big Four
    • Eating Natural Foods
    • Managing Calories and Portion Control
    • Adding Supplements for Health and Help
  • Chapter 6: Stocking a Low-Sugar Kitchen
    • Cleaning Out the Cabinets, Fridge, and Freezer
    • Creating a Sugar-Smart Kitchen
    • Navigating the Grocery Store (And More)
    • Going Sugar-Free on a Budget
  • Chapter 7: Sugar Detox 101
    • Appreciating What a Sugar Detox Can Do for You
    • Taking Your First Detox Steps
    • Using Complementary Medicine for More than Just Detoxing
• Part III: Living a Successful Sugar-Busting Lifestyle
  • Chapter 8: Eating Mindfully
    • What Is Mindful Eating?
    • Mastering Proactive versus Reactive Eating
    • Paying Attention While You Eat
  • Chapter 9: Breaking the Cycle of Failure and Staying On Track
    • Applying Strategies for Success
    • Unraveling Those Overwhelming Sugar Cravings
    • Managing Cravings
    • Coping with Falling Off the Wagon
  • Chapter 10: Navigating the Minefields of Eating Out and Special Occasions
    • Eating Out Successfully
    • Navigating Social Eating
    • Surviving Vacations and Special Occasions
  • Chapter 11: Getting a Boost from Your Support System
    • Countering the “War on Food” Mentality
    • Bringing Your Family on Board
    • Enlisting Friends and Co-workers
    • Finding a Support Group
    • Seeking Help from a Professional When You Need It
  • Chapter 12: Sugar-Busting Moves: Incorporating Exercise
    • Seeing How Exercise Affects Sugar Metabolism
    • Sticking to an Exercise Schedule
    • Reaping the Benefits of Being Consistent
    • Comparing Exercise Types
    • Creating a Cardiovascular Exercise Program
    • Developing a Strength Training Workout
    • Performing Basic Strength Training Exercises Correctly
    • Putting It All Together: Sample Workouts
• Part IV: Sugar-Busting Recipes
  • Chapter 13: Energy-Boosting Breakfasts
    • Appreciating the Importance of Breakfast
    • Launching Your Day the Low-Sugar Way
    • Protein Muffins
    • Multigrain Pancakes
    • Muesli
    • Momma Pat’s Egg Casserole
    • Sausage Hash Browns
    • Breakfast Quinoa
    • Egg Tacos
    • Vegetable Frittata
    • High-Protein Oatmeal
  • Chapter 14: Powerful Lunches
    • Brown-Bagging Tips
    • Tuna-Stuffed Tomatoes
    • Quinoa and Edamame Salad
    • Chicken Broccoli Salad
    • Almond Chicken Salad
    • Greek Salad with Lamb
    • Vegetarian Wraps
    • Mango Turkey Pitas
    • Red Beans and Brown Rice
    • Dan’s No-Bun Big Fun Bison Burgers
    • Ostrich Medallions with Corn Relish
    • Low-Carb Surf and Turf Sandwich
  • Chapter 15: Nourishing Dinners
    • Whipping Up Speedy Dinner Recipes
    • Honey Dijon Salmon
    • Lemon Caper Tilapia
    • Ginger Scallop Casserole
    • Coconut Lime Shrimp
    • Halibut with Blueberry Mango Salsa
    • Baked Parmesan Chicken
    • Chipotle Turkey Medallions
    • Grilled Cajun Beef Kebabs
    • Lamb Pockets
    • Vegetarian Pasta Pomodoro
  • Chapter 16: Satisfying Snacks
    • Understanding Snacking Success
    • Apple Cinnamon Walnut Loaf
    • Chocolate Peanut Butter Protein Bars
    • Three Bean Quinoa Salad
    • Chicken Broccoli Taters
    • Turkey Nachos
    • Toasted Nori Chips with Salmon
    • Veggie Burger Patties
    • Baby Shrimp Salad with Dill Dressing
    • Guacamole
    • Spinach Quiche Cups
    • Cheesesteak Slabs
  • Chapter 17: Sin-Free Desserts
    • Practicing Sugar-Free Satisfaction
    • Applesauce Cookies
    • Vegan Peanut Butter Cookies
    • Chocolate Oatmeal Cookies
    • Pineapple Carrot Cookies
    • Sugar-Free Brownies
    • Zucchini Muffins
    • Banana Nut Bread
    • Frozen Strawberry Banana Treat
    • Black Forest Parfait
    • Champagne Vanilla Berry Pudding
• Part V: The Part of Tens
  • Chapter 18: Ten Surprising Foods to Leave at the Grocery Store
    • Diet Soda
    • Frozen Entrees
    • Bacon
    • Canned Soups
    • Genetically Modified Foods
    • Microwave Popcorn
    • Fruit Juice and Juice Drinks
    • Rice Cakes
    • Protein Bars
    • Peanut Butter
  • Chapter 19: Ten Ways to Outwit Your Cravings
    • Eat Small Amounts of Food Every Three to Four Hours
    • Drink Enough Water throughout the Day
    • Take Your Vitamins
    • Stay Mindful
    • Eat Lots of Vegetables Every Day
    • Exercise
    • Choose a Positive Substitute Behavior When a Craving Strikes
    • Avoid Boredom
    • Get Enough Sleep
    • Don’t Let Triggers Make Decisions for You
• Appendix: Metric Conversion Guide
• Index

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