Beating Sugar Addiction For Dummies E-Book

Dan DeFigio

• Herausgeber: John Wiley & Sons
• Kategorie: Fachliteratur
• Sprache: Englisch

Seitenzahl: 401

Veröffentlichungsjahr: 2013

Beschreibung

Are you a sugar addict? Beating Sugar Addiction For Dummies provides you a safe and healthy path to overcome your addiction, eliminate stress eating, and upgrade your nutrition for a healthier lifestyle. Sugar addiction is a rapidly growing epidemic that can lead to obesity, chronic fatigue, diabetes, and a host of other medical and psychological problems. Beating Sugar Addiction For Dummies helps those who are affected by this commonly overlooked addiction to outsmart their sugar cravings and overcome their addiction. The tips in this book will help you: * Learn to stop stress eating and perform a nutrition makeover that makes the low-sugar lifestyle easy! * Stop the frustration of yo-yo dieting, and finally find an eating plan that works. * Free yourself from the grip of sugar addiction and regain control over your life. Beating Sugar Addiction For Dummies contains everything you need to start your journey down the road to wellness: * Four common types of sugar addicts - which one are you? * Finally understand carbs, protein, and fat with a simple nutrition system for weight loss and healthy eating, including what to choose and what to stay away from * Detoxing from sugar and performing a kitchen makeover * Eating mindfully - making purposeful decisions instead of stress eating * How to survive holidays, restaurants, and special occasions * Building a support system * Exercise programs for energy and weight loss * Speedy low-sugar recipes for breakfast, lunch, dinner, snacks, and desserts * Staying on track and breaking the cycle of failure - including a step-by-step list of exactly what to do when a sugar craving strikes! If you're one of the millions of people worldwide who relies too much on sugar for energy, comfort, or convenience, Beating Sugar Addiction For Dummies is your no-nonsense guide to decreasing your sugar intake, losing weight, and changing your life for the better!

Leseprobe

Beating Sugar Addiction For Dummies®

Published byJohn Wiley & Sons, Inc.111 River St.Hoboken, NJ 07030-5774www.wiley.com

Copyright © 2013 by John Wiley & Sons, Inc., Hoboken, New Jersey

Published by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

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Library of Congress Control Number: 2013934758

ISBN 978-1-118-54645-1 (pbk); ISBN 978-1-118-54643-7 (ebk); ISBN 978-1-118-54649-9 (ebk); ISBN 978-1-118-54664-2 (ebk)

Manufactured in the United States of America

10 9 8 7 6 5 4 3 2 1

About the Author

Dan DeFigio is the owner and director of Basics and Beyond fitness & nutrition and works as a nutrition counselor, rehabilitative exercise specialist, and author in Nashville, Tennessee. Over his 20-year career, Dan has appeared on the Dr. Phil Show and in SELF magazine, MD News, and a slew of other media outlets. In addition to teaching exercise and nutrition, Dan is a former mixed martial arts fighter, and some say he is quite a piano player.

Dedication

This book is dedicated to the millions of people who struggle with achieving a healthy lifestyle — frustrated dieters, sugar addicts, diabetics, desk jockeys, frenzied soccer moms, and all those who can’t seem to escape the whirlwind of stress and anxiety in their lives. May this book lead you toward empowerment, peace, and success.

This book is also dedicated to the wellness professionals who serve these millions — the doctors, nutritionists, therapists, fitness trainers, nurses, chiropractors, yoga teachers, and health coaches who lead the way for so many who desire to be healthier. If you’ve changed one life, you’ve made a difference.

Author’s Acknowledgments

First and foremost, I want to thank the thousands of clients of Basics and Beyond fitness & nutrition (www.gettingfit.com) for your enthusiasm and dedication to wellness. Without your desire to improve yourselves, my team and I wouldn't have our fulfilling careers, and I wouldn't have had the experiences leading me to write this book.

In the "couldn't have done it without you" category, I'd like to extend special thanks to the staff at John Wiley & Sons, Inc. (www.wiley.com and www.dummies.com), especially Tracy Boggier for seeking me out for this project and Elizabeth Rea, Todd Lothery, Danielle Voirol, and Susan P. Watson for turning my nerdy ramblings into a readable For Dummies book.

I want to thank two giants in the nutrition science field: Dr. Michael Colgan (http://colganinstitute.com) and Dr. Thomas Incledon (www.humanhealthspecialists.com). The two of you are an inspiration to the nutrition science field, and we as nutrition professionals can't thank you enough for your enormous contributions to nutrition research and awareness.

Special thanks go out to Susan Carter B.P.E. at the Vanderbilt Center for Integrative Health (www.vcih.org) for your unbelievable passion and enthusiasm for this project. The world could use more people like you!

I owe a great deal to Dr. Mitch Johnson at the Center for Spiritual Living Nashville (www.cslnashville.org) and to Anke Nowicki (http://ankenowicki.com) for assisting my journey of self-inquiry and personal growth. Without the two of you, I couldn't be where I am today, and for that you have my eternal gratitude.

Publisher’s Acknowledgments

We’re proud of this book; please send us your comments at http://dummies.custhelp.com. For other comments, please contact our Customer Care Department within the U.S. at 877-762-2974, outside the U.S. at 317-572-3993, or fax [phone].

Some of the people who helped bring this book to market include the following:

Acquisitions, Editorial, and Vertical Websites

Project Editor: Elizabeth Rea

Acquisitions Editor: Tracy Boggier

Copy Editor: Todd Lothery

Assistant Editor: David Lutton

Editorial Program Coordinator: Joe Niesen

Technical Editor: Susan P. Watson, MS, RD, LD

Editorial Manager: Michelle Hacker

Editorial Assistant: Alexa Koschier

Art Coordinator: Alicia B. South

Recipe Tester: Emily Nolan

Nutritional Analyst: Angie Scheetz, RD

Cover Photos: Donut ©iStockphoto.com/Turnervisual, Hammer ©iStockphoto.com/ansonsaw

Composition Services

Project Coordinator: Sheree Montgomery

Layout and Graphics: Jennifer Creasey, Joyce Haughey

Proofreaders: Lindsay Amones, John Greenough, Judith Q. McMullen

Indexer: Rebecca R. Plunkett

Photographer: Shannon Fontaine (http://shannonfontaine.com)

Publishing and Editorial for Consumer Dummies

Kathleen Nebenhaus, Vice President and Executive Publisher

David Palmer, Associate Publisher

Kristin Ferguson-Wagstaffe, Product Development Director

Publishing for Technology Dummies

Andy Cummings, Vice President and Publisher

Composition Services

Debbie Stailey, Director of Composition Services

Beating Sugar Addiction For Dummies®

Visit www.dummies.com/cheatsheet/beatingsugaraddiction to view this book's cheat sheet.

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

Part I: Are You a Sugar Addict or a Sweet Freak?

Part II: Developing Your Low-Sugar or No-Sugar Food Plan

Part III: Living a Successful Sugar-Busting Lifestyle

Part IV: Sugar-Busting Recipes

Part V: The Part of Tens

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

Defining sugar addiction

Realizing how harmful sugar can be

Getting Off Sugar without Driving Yourself Crazy

Eating Right and Creating a New Normal

Simplifying the low-carb concept

Improving your eating with five easy habits

Change your thinking, change your life

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

Brain chemistry

Genetic programming

Hunger and cravings

Learned behavior

What Kind of Sweet Freak Are You?

The Exhausted Addict

The Sad Eater

The Undereater

The Sugar Stalker

Chapter 3: The 4-1-1 on Sugar and Carbs

Sugar: The New Poison

The Science of Carbohydrates

Identifying sources of carbohydrates

Seeing why sugar is so bad for you

Connecting carbs and sugar to insulin

Selecting Desirable Carbs versus Undesirable Carbs

Separating complex carbs from simple carbs

Getting more fiber and nutrition per calorie

Addressing problems with fructose

Making substitutions for better carbs and less sugar

Understanding Where Your Sugar Intake Comes From

Picking out obvious sources of sugar

Uncovering hidden sources of sugar

Spotting other names for sugar

Considering Gluten-Free Eating

Steering Clear of Artificial Sweeteners

How chemical sweeteners work

Monosodium glutamate (MSG)

Aspartame (NutraSweet)

Sucralose (Splenda)

What should you do?

Chapter 4: How Sugar Contributes to Chronic Health Problems

Sugar Highs: Looking at Escalating Health Problems

Seeing the Psychological Ramifications of Sugar

Depression

Anxiety

Dealing with Medical Risks and Problems

Obesity

Diabetes

Liver disease

Sugar and cholesterol

Metabolic syndrome

Hypothyroid disease

Chronic fatigue

Fibromyalgia

Irritable bowel syndrome

Immune system impairment

Bone loss

Wrinkles

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

Picking protein

Consuming carbohydrates

Choosing the right fats

Drinking water: A vital key to craving control

Eating Natural Foods

Picking produce

Buying meat, dairy, eggs, and fish

Drinking clean water

Managing Calories and Portion Control

Realizing that a calorie isn’t just a calorie

Determining how many calories you need

A balanced diet: Finding the right ratios

Portion distortion: Understanding how much is too much

Adding Supplements for Health and Help

Multivitamin/mineral supplement with B-complex

Vitamin C, an immune booster

Fish oil for essential fats

Whey protein to help stabilize blood sugar

Probiotics: The good bacteria

Green drinks for extra vegetables

Magnesium for relaxed muscles and strong bones

Chapter 6: Stocking a Low-Sugar Kitchen

Cleaning Out the Cabinets, Fridge, and Freezer

Tossing the obvious culprits

Uncovering less-obvious troublemakers

Skipping low-fat options

Eliminating questionable foods

Creating a Sugar-Smart Kitchen

Stocking up on protein

Finding the right carbs

Discovering satisfying beverages

Navigating the Grocery Store (And More)

Making your list and sticking to it

Reading and understanding food labels

Eating local: Farmers’ markets

Considering feedlot meat versus pasture-raised meat

Going Sugar-Free on a Budget

Stretching your grocery dollars

Knowing when to buy organic

Chapter 7: Sugar Detox 101

Appreciating What a Sugar Detox Can Do for You

Aiding weight loss

Achieving better blood sugar and insulin control

Experiencing increased energy

Getting more nutrients

Improving immunity

Reducing inflammation and lowering your risk of disease

Having less gas

Battling fewer cravings

Enjoying better skin

Sharpening mental clarity

Feeling personal empowerment

Taking Your First Detox Steps

Using Complementary Medicine for More than Just Detoxing

Exploring complementary medicine options

Finding a well-rounded doctor

Avoiding snake oil

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

Eating with intention

Planning your food choices in advance

Keeping a food journal (also known as a lie detector)

Avoiding being obsessive or neurotic about food

Summoning willpower and understanding

Managing stress

Giving yourself a reality check

Chapter 9: Breaking the Cycle of Failure and Staying On Track

Applying Strategies for Success

Adopting a new mind-set

Developing new habits

Making a gradual transition versus going cold turkey

Shopping with purpose

Unraveling Those Overwhelming Sugar Cravings

Understanding why cravings occur

Filling the hole: What do you really want?

Letting your craving tell you what’s missing from your nutrition

Managing Cravings

Timing your meals properly

Following smart nutrition practices

Identifying triggers

Choosing substitute behaviors

Acting when a craving strikes

Coping with Falling Off the Wagon

Starting with forgiveness

Dealing with the inner critic

Getting back on track: Three easy steps

Chapter 10: Navigating the Minefields of Eating Out and Special Occasions

Eating Out Successfully

Watching portion sizes

Allocating alcohol and dessert

Staying mindful

Choosing best bet basics

Navigating Social Eating

Preventing common mistakes

Being prepared

Creating balance

Reprogramming an all-or-nothing attitude about sweets

Surviving Vacations and Special Occasions

Vacations

Holidays

Birthdays and other 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

Supporters

Naysayers

Devil’s advocates

Evangelists

Finding a Support Group

Getting involved with a local support group

Investigating Internet forums

Seeking Help from a Professional When You Need It

Nutrition counselors

Psychotherapists

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

Cardiovascular exercise

Strength training exercise

Combining cardio and strength training

Creating a Cardiovascular Exercise Program

Choosing your cardio activity

Determining duration and frequency

Finding the right difficulty level

Structuring your cardio exercise

Watching out for trouble

Developing a Strength Training Workout

Choosing the right exercises

Figuring sets and reps for optimal results

Balancing strength training and recovery time

Performing Basic Strength Training Exercises Correctly

Exercises for the thighs, glutes, and hips

Exercises for the posterior chain

Exercises for the shoulders and arms

Pulling exercises for the back

Core exercises for the abs and waist

Putting It All Together: Sample Workouts

Example workout 1 (easy)

Example workout 2 (difficult)

Part IV: Sugar-Busting Recipes

Chapter 13: Energy-Boosting Breakfasts

Appreciating the Importance of Breakfast

Launching Your Day the Low-Sugar Way

Chapter 14: Powerful Lunches

Brown-Bagging Tips

Chapter 15: Nourishing Dinners

Whipping Up Speedy Dinner Recipes

Chapter 16: Satisfying Snacks

Understanding Snacking Success

Chapter 17: Sin-Free Desserts

Practicing Sugar-Free Satisfaction

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

Cheat Sheet

Introduction

A high-sugar diet is one of the primary causes of obesity, diabetes, depression, stress and anxiety issues, and a host of other health problems. Sadly, a quick look at current healthcare statistics indicates that these “lifestyle” diseases are on a parallel rise across the board with the increase in sugar consumption.

I founded Basics and Beyond fitness & nutrition in 1993, and since then my team of experts and I have had the pleasure of changing the lives of thousands of people using exercise, stress management, and nutrition improvements. Over the last two decades, I’ve witnessed firsthand how rampant sugar abuse has become in the United States and how easily an otherwise smart and capable individual can become completely defeated by poor nutrition and a stressed-out lifestyle.

Sugar is just as addictive as cocaine, but it’s cheap, legal, and socially acceptable. Sugar is pervasive too — consumption in the United States has increased fivefold in the 20 years I’ve been a nutrition counselor. Sugar addiction and other unhealthy lifestyle habits stem from (and result in) poor nutrition, lack of sleep, and stress. It’s my hope that this book reaches many more people than I could possibly help in person and serves as a motivating guidebook and a beacon of hope for the millions of people struggling with sugar addiction, weight gain, stress, diabetes, and depression.