The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love (44 page)

Mediterranean Scramble,
124

Mushroom-Quinoa Frittata,
210

On-the-Go Breakfast,
125

Poached Eggs with Fruity Wheat Berry Salad,
230

Sausage-Potato Hash and Eggs,
211

Spicy Avocado Breakfast Bowl,
143

Emotional connection to sugar,
16–17
,
23
,
67

quiz on,
74–75

Emotional eating,
xvii
,
67
,
73
,
76

Energy, effect of sugar on,
5
,
50–52

Energy bars,
50
,
51
,
181

Sugar Smart Energy Bars,
237

Erythritol,
21

Eucalyptus oil, for stress relief,
141–42

Europe, healthy foods in,
x–xi

Exercise.
See also
Sugar Smart Workout

benefits of,
xvii
,
25
,
65–66
,
83
,
138
,
249–50
,
259

outdoor,
163

setting goals for,
55

of test panelists,
132
,
133
,
206
,
207

timing of

for blood sugar control,
258–60

for hunger prevention,
257–58

types of,
66

F

Fasting blood sugar

with metabolic syndrome,
36

Sugar Smart Diet lowering,
42
,
68
,
206

Fat-free products, sugar in,
3
,
5

Fat phobia, obesity epidemic and,
2
,
3
,
5

Fats, healthy,
5

Fatty liver disease,
6
,
32–34

Feelings ladder exercise,
120–21

Fennel

Fennel Slaw with Salmon and White Beans,
144

Halibut with Fennel and Citrus Vinaigrette and Roasted Potatoes,
167

Roasted Fennel with Pine Nuts,
234

Fiber

in energy bars,
181

in fruit,
xiv
,
135
,
136
,
138
,
139
,
142

importance of,
9
,
112

Fish.
See also
Salmon; Shellfish; Tuna

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

Halibut with Fennel and Citrus Vinaigrette and Roasted Potatoes,
167

Flavor boosters,
60
,
62

Food cravings.
See
Cravings

Food diary

for identifying eating triggers,
67

paper vs. photo,
108

Food labels.
See also
Nutrition Facts label

added sugars on,
195

calculating,
18–19
,
194

health claims on,
138

Food logs

Phase
1
,
101
,
130–31

Phase
2
,
149–51

Phase
3
,
170–73

Phase
4
,
201–4

Sugar Step-Down,
72
,
76–77
,
78–79
,
80
,
86
,
88

Food placement, in kitchen,
94

Food shopping, for Phase
1
,
93
,
94

Foods to avoid

in Phase
1
,
104

in Phase
2
,
137

in Phase
3
,
161

French toast

Orange-Vanilla Cream French Toast,
215

Frittata

Mushroom-Quinoa Frittata,
210

Fructose.
See also
High-fructose corn syrup (HFCS)

body fat from,
32
,
34–35
,
36

in fruit,
8
,
136

health effects from,
5
,
8
,
36–37
,
38

hunger and cravings from,
15
,
49
,
50

prevalence in diet,
xiv
,
5

Fruit juice,
142
,
155–56
,
160
,
186
.
See also
Lemon juice; Lime juice; Orange juice

Fruits.
See also specific fruits

canned,
142

dried,
142
,
156
,
159–60

eliminating, in Phase
1
,
24
,
100
,
135

fiber in,
xiv
,
135
,
136
,
138
,
139
,
142

fructose in,
8
,
136

Fruit and Protein Combo,
145

grilling,
140–41

for mood improvement,
81

natural sugar in,
135
,
136

number of, allowed in Phases
3
and
4
,
161
,
187

nutrients in,
139–40

recommended servings of,
137

reintroduced in Phase
2
,
24–25
,
135–36

sugar content of,
137
,
146

Fruit spread,
155
,
160

G

Galactose,
8

Garlic

Crab Cakes with Garlic Kale,
229

Garlic-y Shrimp ’n’ Grits,
145

Orange-Garlic Salmon with Kale and Barley,
228

Ghrelin,
23
,
49
,
50
,
59
,
64
,
66

Ginger

Cashew-Ginger Coconut Muesli,
129

Peachy Ginger All-Fruit Soft Serve,
230

Pear-Fect Ginger flavored water,
162

Roasted Lemon-Ginger Pears with Pecan Yogurt,
240

Glucose

appetite and,
15

belly fat and,
30

in complex carbohydrates,
9

definition of,
7

experiments using,
15
,
35
,
36

fiber and,
138

in fruit,
136

high-carb breakfasts and,
58

insulin and,
30
,
31

rebalancing use of,
100

stored as fat,
50

structure of,
8

in Sugar Mimics,
20

Gluteofemoral fat,
30

Graham crackers

Honey Maid Graham Crackers,
200

Microwave S’more,
200

Grain products.
See also
Whole grain products

low-sugar swaps for,
182–83

Phase 1 eliminating,
24
,
100

in Phase 2,
137

in Phase 3,
157

in Phase 4,
187

sugar in, 2

Grains.
See also specific grains

refined

assessing intake of,
24

composition of,
22

effect on insulin,
41

overconsumption of,
2

Granola

Power Granola,
216

Grapefruit

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

Green tea

for blood sugar control,
114

for reducing sugar cravings,
138

Grilling fruit,
140–41

Grits

Garlic-y Shrimp ’n’ Grits,
145

Guavas,
139

H

Habits, influencing food choices,
106
,
180

Haefele, Nora,
21

success story of,
42
,
42
,
43

Halibut

Halibut with Fennel and Citrus Vinaigrette and Roasted Potatoes,
167

Ham

Picnic Breakfast,
144

Happiness, saying about,
xviii

Hartner, Chrissie, success story of,
152
,
152
,
153

Hash

Sausage-Potato Hash and Eggs,
211

Health claims, on food labels,
138

Healthy foods

in Europe,
x–xi

sugar in,
xi–xii
,
xv

Heart attack,
39

Heart disease

deaths from,
38

exercise preventing,
259

insulin resistance and,
5

obesity-related,
30

risk factors increasing,
36
,
260

from sugar consumption,
xiii
,
38–39

Hedonic pathway, of brain,
46

Hendricks, Gayle,
76
,
250

success story of,
26
,
26
,
27

Herbs.
See also specific herbs

as flavor boosters,
60

Hershey’s Kisses,
200

HFCS.
See
High-fructose corn syrup

High blood pressure.
See also
Blood pressure

exercise preventing,
251
,
259

from fructose,
32

high insulin levels and,
39

with metabolic syndrome,
36

High-fructose corn syrup (HFCS)

belly fat from,
32

development of,
4

in foods,
xi, xiv
,
2
,
4
,
29

health effects of,
4
,
33–34
,
38
,
49

prevalence in diet,
xi, xiv

as sugar replacement,
3
,
5

Honey

allowed in Phase
3
,
25
,
155
,
156
,
157–58

Blueberry and Honey Yogurt Parfait,
166

glucose in,
8

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

Hormones

hunger (
see
Hunger hormones)

stress,
63
,
256–57

Hummus

Crudités and Hummus,
128

Hunger.
See also
Appetite

causes of,
5
,
15
,
22
,
32

definition of,
114

preventing,
xvi, xvii
,
110

rating levels of,
113–15

tracking, on food log,
76–77

Hunger hormones.
See also
Ghrelin; Leptin

controlling,
xvii
,
23

protein and,
59

sugar disrupting,
20
,
49–50

I

Ice cream

Banana Split,
200

Blueberry-Double Chocolate Ice Cream,
199

cutting back on,
84

Inactivity, increasing cravings,
66

Infant formula, sugar in,
xiv

Inflammation, chronic,
30
,
196

Ingredient swapping, in meals,
105

Insomnia,
141
,
162

Insulin

artificial sweeteners and,
21

belly fat from,
30
,
34

fiber and,
138

flours spiking,
22

functions of,
31
,
49

glucose increasing,
20
,
58

high, health effects of,
36–37
,
39

improving levels of,
xvii
,
23
,
100
,
102

Insulin control, exercise for,
xvii

Insulin resistance

from artificial sweeteners,
21

brain and,
39–41
,
52

chronic inflammation and,
30

definition of,
31

diabetes risk from,
5
,
50
,
52

fat storage from,
32
,
50

from fructose,
37

low dopamine release with,
52

vinegar and,
116–17

Insulin sensitivity,
xvi
,
50
,
52
,
66
,
260

Intentions, setting,
62–63
,
104
,
104
,
138
,
161
,
187
,
192–93

J

Jarosh, Willow,
101

Juice, fruit,
142
,
155–56
,
160
,
186

K

Kale

Crab Cakes with Garlic Kale,
229

Orange-Garlic Salmon with Kale and Barley,
228

Katz, David L.,
xviii
,
165
,
165