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• 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