Overview

Full Product Details

Author:   Dan DeFigio
Publisher:   John Wiley & Sons Inc
Imprint:   For Dummies
Dimensions:   Width: 18.80cm , Height: 1.80cm , Length: 23.60cm
Weight:   0.454kg
ISBN:  

9781118546451

ISBN 10:   1118546458
Pages:   320
Publication Date:   21 June 2013
Audience:   Professional and scholarly ,  General/trade ,  Professional & Vocational ,  General
Format:   Paperback
Publisher's Status:   Active
Availability:   To order  
Stock availability from the supplier is unknown. We will order it for you and ship this item to you once it is received by us.

Table of Contents

Introduction 1 About This Book 1 Conventions Used in This Book 2 What You’re Not to Read 2 Foolish Assumptions 3 How This Book Is Organized 3 Part I: Are You a Sugar Addict or a Sweet Freak? 3 Part II: Developing Your Low-Sugar or No-Sugar Food Plan 4 Part III: Living a Successful Sugar-Busting Lifestyle 4 Part IV: Sugar-Busting Recipes 5 Part V: The Part of Tens 5 Icons Used in This Book 5 Where to Go from Here 6 Part I: Are You a Sugar Addict or a Sweet Freak? 7 Chapter 1: Moving from Sugar Addiction to Sugar Reduction 9 Understanding Sugar Addiction 10 Defining sugar addiction 11 Realizing how harmful sugar can be 13 Getting Off Sugar without Driving Yourself Crazy 13 Eating Right and Creating a New Normal 15 Simplifying the low-carb concept 15 Improving your eating with five easy habits 16 Change your thinking, change your life 17 Figuring Out What You Really Need Instead of Sugar 17 Chapter 2: Figuring Out Why You’re Addicted to Sugar 19 Getting to the Root of Why Sugar Is So Darned Addictive 19 Brain chemistry 20 Genetic programming 20 Hunger and cravings 22 Learned behavior 23 What Kind of Sweet Freak Are You? 23 The Exhausted Addict 24 The Sad Eater 26 The Undereater 27 The Sugar Stalker 29 Chapter 3: The 4-1-1 on Sugar and Carbs 31 Sugar: The New Poison 32 The Science of Carbohydrates 32 Identifying sources of carbohydrates 33 Seeing why sugar is so bad for you 33 Connecting carbs and sugar to insulin 34 Selecting Desirable Carbs versus Undesirable Carbs 35 Separating complex carbs from simple carbs 35 Getting more fiber and nutrition per calorie 36 Addressing problems with fructose 36 Making substitutions for better carbs and less sugar 38 Understanding Where Your Sugar Intake Comes From 39 Picking out obvious sources of sugar 40 Uncovering hidden sources of sugar 40 Spotting other names for sugar 41 Considering Gluten-Free Eating 42 Steering Clear of Artificial Sweeteners 44 How chemical sweeteners work 44 Monosodium glutamate (MSG) 45 Aspartame (NutraSweet) 46 Sucralose (Splenda) 47 What should you do? 47 Chapter 4: How Sugar Contributes to Chronic Health Problems 49 Sugar Highs: Looking at Escalating Health Problems 50 Seeing the Psychological Ramifications of Sugar 51 Depression 52 Anxiety 53 Dealing with Medical Risks and Problems 54 Obesity 54 Diabetes 55 Liver disease 57 Sugar and cholesterol 57 Metabolic syndrome 58 Hypothyroid disease 58 Chronic fatigue 59 Fibromyalgia 60 Irritable bowel syndrome 60 Immune system impairment 61 Bone loss 62 Wrinkles 63 Part II: Developing Your Low-Sugar or No-Sugar Food Plan 65 Chapter 5: Creating a Sustainable Plan: The Basics of Nutrition and Portions 67 Creating a Sugar-Free Foundation with the Big Four 67 Picking protein 68 Consuming carbohydrates 70 Choosing the right fats 73 Drinking water: A vital key to craving control 75 Eating Natural Foods 76 Picking produce 77 Buying meat, dairy, eggs, and fish 77 Drinking clean water 78 Managing Calories and Portion Control 78 Realizing that a calorie isn’t just a calorie 78 Determining how many calories you need 79 A balanced diet: Finding the right ratios 80 Portion distortion: Understanding how much is too much 82 Adding Supplements for Health and Help 83 Multivitamin/mineral supplement with B-complex 83 Vitamin C, an immune booster 84 Fish oil for essential fats 84 Whey protein to help stabilize blood sugar 85 Probiotics: The good bacteria 85 Green drinks for extra vegetables 86 Magnesium for relaxed muscles and strong bones 86 Chapter 6: Stocking a Low-Sugar Kitchen 89 Cleaning Out the Cabinets, Fridge, and Freezer 90 Tossing the obvious culprits 90 Uncovering less-obvious troublemakers 91 Skipping low-fat options 92 Eliminating questionable foods 93 Creating a Sugar-Smart Kitchen 93 Stocking up on protein 93 Finding the right carbs 95 Discovering satisfying beverages 95 Navigating the Grocery Store (And More) 96 Making your list and sticking to it 96 Reading and understanding food labels 98 Eating local: Farmers’ markets 100 Considering feedlot meat versus pasture-raised meat 101 Going Sugar-Free on a Budget 101 Stretching your grocery dollars 102 Knowing when to buy organic 102 Chapter 7: Sugar Detox 101 105 Appreciating What a Sugar Detox Can Do for You 105 Aiding weight loss 106 Achieving better blood sugar and insulin control 107 Experiencing increased energy 107 Getting more nutrients 107 Improving immunity 107 Reducing inflammation and lowering your risk of disease 108 Having less gas 108 Battling fewer cravings 109 Enjoying better skin 109 Sharpening mental clarity 109 Feeling personal empowerment 109 Taking Your First Detox Steps 110 Using Complementary Medicine for More than Just Detoxing 111 Exploring complementary medicine options 112 Finding a well-rounded doctor 112 Avoiding snake oil 113 Part III: Living a Successful Sugar-Busting Lifestyle 115 Chapter 8: Eating Mindfully 117 What Is Mindful Eating? 118 Mastering Proactive versus Reactive Eating 118 Paying Attention While You Eat 119 Eating with intention 120 Planning your food choices in advance 121 Keeping a food journal (also known as a lie detector) 122 Avoiding being obsessive or neurotic about food 123 Summoning willpower and understanding 123 Managing stress 124 Giving yourself a reality check 125 Chapter 9: Breaking the Cycle of Failure and Staying On Track 127 Applying Strategies for Success 127 Adopting a new mind-set 128 Developing new habits 129 Making a gradual transition versus going cold turkey 131 Shopping with purpose 133 Unraveling Those Overwhelming Sugar Cravings 134 Understanding why cravings occur 134 Filling the hole: What do you really want? 135 Letting your craving tell you what’s missing from your nutrition 136 Managing Cravings 138 Timing your meals properly 138 Following smart nutrition practices 138 Identifying triggers 139 Choosing substitute behaviors 140 Acting when a craving strikes 141 Coping with Falling Off the Wagon 143 Starting with forgiveness 143 Dealing with the inner critic 143 Getting back on track: Three easy steps 144 Chapter 10: Navigating the Minefields of Eating Out and Special Occasions 145 Eating Out Successfully 145 Watching portion sizes 146 Allocating alcohol and dessert 146 Staying mindful 147 Choosing best bet basics 147 Navigating Social Eating 148 Preventing common mistakes 148 Being prepared 148 Creating balance 149 Reprogramming an all-or-nothing attitude about sweets 149 Surviving Vacations and Special Occasions 150 Vacations 150 Holidays 151 Birthdays and other special occasions 151 Chapter 11: Getting a Boost from Your Support System 153 Countering the “War on Food” Mentality 153 Bringing Your Family on Board 155 Enlisting Friends and Co-workers 155 Supporters 155 Naysayers 156 Devil’s advocates 156 Evangelists 157 Finding a Support Group 157 Getting involved with a local support group 157 Investigating Internet forums 158 Seeking Help from a Professional When You Need It 158 Nutrition counselors 159 Psychotherapists 159 Chapter 12: Sugar-Busting Moves: Incorporating Exercise 161 Seeing How Exercise Affects Sugar Metabolism 162 Sticking to an Exercise Schedule 162 Reaping the Benefits of Being Consistent 163 Comparing Exercise Types 163 Cardiovascular exercise 164 Strength training exercise 165 Combining cardio and strength training 165 Creating a Cardiovascular Exercise Program 166 Choosing your cardio activity 166 Determining duration and frequency 167 Finding the right difficulty level 168 Structuring your cardio exercise 169 Watching out for trouble 170 Developing a Strength Training Workout 171 Choosing the right exercises 171 Figuring sets and reps for optimal results 172 Balancing strength training and recovery time 172 Performing Basic Strength Training Exercises Correctly 173 Exercises for the thighs, glutes, and hips 173 Exercises for the posterior chain 177 Exercises for the shoulders and arms 179 Pulling exercises for the back 182 Core exercises for the abs and waist 184 Putting It All Together: Sample Workouts 188 Example workout 1 (easy) 188 Example workout 2 (difficult) 189 Part IV: Sugar-Busting Recipes 191 Chapter 13: Energy-Boosting Breakfasts 193 Appreciating the Importance of Breakfast 193 Launching Your Day the Low-Sugar Way 194 Chapter 14: Powerful Lunches 205 Brown-Bagging Tips 206 Chapter 15: Nourishing Dinners 219 Whipping Up Speedy Dinner Recipes 219 Chapter 16: Satisfying Snacks 235 Understanding Snacking Success 235 Chapter 17: Sin-Free Desserts 249 Practicing Sugar-Free Satisfaction 249 Part V: The Part of Tens 263 Chapter 18: Ten Surprising Foods to Leave at the Grocery Store 265 Diet Soda 265 Frozen Entrees 266 Bacon 267 Canned Soups 267 Genetically Modified Foods 267 Microwave Popcorn 268 Fruit Juice and Juice Drinks 269 Rice Cakes 269 Protein Bars 269 Peanut Butter 270 Chapter 19: Ten Ways to Outwit Your Cravings 271 Eat Small Amounts of Food Every Three to Four Hours 271 Drink Enough Water throughout the Day 271 Take Your Vitamins 272 Stay Mindful 272 Eat Lots of Vegetables Every Day 272 Exercise 273 Choose a Positive Substitute Behavior When a Craving Strikes 273 Avoid Boredom 273 Get Enough Sleep 274 Don’t Let Triggers Make Decisions for You 274 Appendix: Metric Conversion Guide 275 Index 279  

Reviews

Author Information

Dan DeFigio is one of the most respected names in the fitness and nutrition industry. His articles have appeared in numerous professional journals, and his workshops have been presented in many cities across the United States. He has appeared on the Dr. Phil show and was featured in SELF Magazine , MD News , Personal Fitness Professional , and a host of other publications.

Tab Content 6

Author Website:  

Customer Reviews

Recent Reviews

No review item found!

Add your own review!

Countries Available

All regions