The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love (42 page)

Lie faceup on the floor and pull one leg into your chest, feeling the stretch in your back. You can lift your head off the floor and toward your knee for a deep stretch. Hold for 8 deep breaths. Release your leg and repeat with the opposite leg. Then pull both knees into your chest. Hold each position for 8 deep breaths.

Lie faceup on the floor with your arms extended and slightly angled away from your body, palms up. Your legs should be at a comfortable distance apart and relaxed so your feet roll out. Close your eyes and focus on your breathing for at least 3 minutes. You can put on some relaxing music or focus on a positive phrase such as “I am getting healthy” to enhance the effects. Feel free to remain in this pose as long as you like.

Underscored
page references indicate boxed text and tables.
Boldface
references indicate photographs.

A

Abdominal fat.
See
Belly fat; Sugar belly

Added sugar.
See
Sugar, added

Addiction, sugar,
16–17
,
46–49
,
76
,
83

Adrenaline, as stress hormone,
256

Advanced glycation end products (AGEs),
40

Agatston, Arthur,
xviii
,
112
,
112

Alcoholic beverages,
123

Almonds

Apricot-Almond Breakfast Wrap,
143

Cheesy Popcorn with Almonds,
129

Crunchy Almond Yogurt,
125

Maple-Almond Ricotta Whip,
200

Power Granola,
216

Sugar Smart Energy Bars,
237

Alzheimer’s disease,
40–41

American diet, sugarjacking of,
xiii–xiv
,
6

Antioxidants, sources of,
100
,
139
,
156
,
157–58
,
178
,
184

Appetite.
See also
Hunger

definition of,
114

increased by

blood sugar dips,
103

sleep deprivation,
64

stress,
64
,
255–57

sugar,
xi, xiv
,
15

reducing, with

exercise,
65
,
251
,
257–58

peanut butter,
111

protein,
137

Apples

Apple-Cinnamon Oats with Walnuts,
143

Canadian Bacon Apple-Cheddar Melt,
166

Cinnamon-Apple Breakfast Polenta,
213

Crunchy-Creamy Purple Slaw,
237

Easy Cinnamon-Apple Cobbler,
239

Apricots

Apricot-Almond Breakfast Wrap,
143

Fruity Trail Mix,
169

Sugar Smart Energy Bars,
237

Aromatherapy,
64
,
141–42
,
189

Artificial sweeteners,
21
,
120
,
142
,
186

Artisan Bistro Grass-Fed Beef with Mushroom Sauce,
168

Arugula

Roast Beef, Swiss, and Arugula Sandwich,
167

Asian Peanut Dressing, Sugar Smart,
233

Asian Quinoa Salad,
231

Asparagus

Barley Risotto with Chicken and Asparagus,
217

Avocados

Spicy Avocado Breakfast Bowl,
143

Turkey, Roasted Pepper, and Avocado Roll-Up with Edamame,
168

B

Bagel

Classic Smoked Salmon Bagel,
166

Bananas

Banana-Chocolate Chip Bread Pudding,
243

Banana-Coconut Roll,
148

Banana Cream Pie Overnight Oats,
212

Banana-Pineapple Smoothie,
168

Banana Split,
200

Berry-Veggie Smoothie,
235

Creamy Dark Chocolate-Banana-Coconut Pudding,
241

Mini Banana Cream Pie,
246

Nutty Choco-Banana Oatmeal,
198

Peachy Ginger All-Fruit Soft Serve,
230

Barley

Barley Risotto with Chicken and Asparagus,
217

Cool Cucumber, Tomato, Black Bean, and Barley Salad,
126

Orange-Garlic Salmon with Kale and Barley,
228

Pork Tenderloin with Roasted Pear-Cabbage Medley and Barley,
222

Barnum’s Animals Crackers,
200

Basil

Berry-Basil Blast flavored water,
162

Bathing, for stress relief,
189

BBQ Sauce, Sugar Smart,
232

BBQ Tempeh and Corn Tacos,
199

Beer BBQ Chicken Thighs with Corn and Tomato Salad,
226

Beans.
See also
Chickpeas

Cool Cucumber, Tomato, Black Bean, and Barley Salad,
126

Fast, Hearty Turkey Chili,
218

Fennel Slaw with Salmon and White Beans,
144

Pinto Bean Brownies,
245

Beef

Penne with Meatballs,
223

Roast Beef, Swiss, and Arugula Sandwich,
167

Steak and Roasted Baby Potatoes and Carrots,
127

Teriyaki Beef with Broccoli,
225

Beer,
123

Beer BBQ Chicken Thighs with Corn and Tomato Salad,
226

Beets, excluded from Phase
1
,
100

Belly fat.
See also
Sugar belly

cortisol and,
257

development of,
30–32

exercise for losing,
250

health risks from,
30

with metabolic syndrome,
36

Sugar Smart Diet for reducing,
xvi

Bento Box,
144

Berries.
See also
Blueberries; Cranberries; Strawberries

Mini Berry Turnovers,
247

Beverages.
See also
Smoothies; Soft drinks

added sugar in,
19–20
,
61

alcoholic,
123

coffee drinks,
186
,
189

flavored waters,
119
,
162
,
186

Homemade Chocolate Milk,
200

low-sugar swaps for,
186

sweetened,
xv
,
1–2

Vanilla Latte,
119

Bhatia, Tasneem,
xviii
,
138
,
138

Blood pressure

high (
see
High blood pressure)

reducing, with

dark chocolate,
112

Sugar Smart Diet,
xvi
,
42
,
96
,
132
,
152
,
206

Blood sugar

controlling, with

breakfast,
58

exercise,
xvii
,
65
,
251
,
252
,
258–60

fiber,
112

green tea,
114

muscle,
253
,
254

olive oil,
62

peanut butter,
110–11

protein,
137

snacks,
103

Sugar Smart Diet,
52–53

vinegar,
116–17

fasting (
see
Fasting blood sugar)

spikes and dips in,
22
,
32
,
60
,
61

Blueberries

Berry-Veggie Smoothie,
235

Blueberry and Honey Yogurt Parfait,
166

Blueberry-Double Chocolate Ice Cream,
199

Whole Wheat Blueberry Protein Pancakes,
214

Yogurt-Covered Blueberries,
241

Body fat.
See also
Belly fat; Sugar belly

factors increasing,
5
,
34–35

storage of,
31–32

types of,
30

Brach, Tara,
164

Brain

insulin resistance and,
39–41
,
52

reward regions of,
46
,
83
,
90
,
135
,
251

Breads.
See also
Bagel; Pitas; Tortillas

Banana-Chocolate Chip Bread Pudding,
243

blood sugar increased by,
31

Orange-Vanilla Cream French Toast,
215

PB&J Toast and Café au Lait,
166

in Phase
2
,
25
,
137

in Phase
3
,
156–57

Breakfasts

appetite-suppressing,
16

Day
33
and beyond,
192

high-protein,
58–59
,
103
,
137
,
257

peanut butter in,
110–11

Phase 1,
103

Cashew-Coconut Muesli Yogurt,
125

Crunchy Almond Yogurt,
125

Crustless Mini Broccoli and Cheese Quiche,
211

Loaded Breakfast Potato,
125

Mediterranean Scramble,
124

Microwave Peanut Butter Oats,
124

Mushroom-Quinoa Frittata,
210

On-the-Go Breakfast,
125

Sausage-Potato Hash and Eggs,
211

Phase 2,
137

Apple-Cinnamon Oats with Walnuts,
143

Apricot-Almond Breakfast Wrap,
143

Banana Cream Pie Overnight Oats,
212

Breakfast Quesadilla,
212

Picnic Breakfast,
144

Spicy Avocado Breakfast Bowl,
143

Starbucks Spinach & Feta Breakfast Wrap,
144

Strawberry-Kiwi Crunch Yogurt,
143

Turkey Sausage, Spinach, and Cheddar Wrap,
143

Phase 3,
161

Blueberry and Honey Yogurt Parfait,
166

Canadian Bacon Apple-Cheddar Melt,
166

Cinnamon-Apple Breakfast Polenta,
213

Classic Smoked Salmon Bagel,
166

Orange-Vanilla Cream French Toast,
215

PB&J Toast and Café au Lait,
166

Strawberry-Coconut Chia Breakfast Pudding,
213

Whole Wheat Blueberry Protein Pancakes,
214

Phase 4,
187

Nutty Choco-Banana Oatmeal,
198

Peaches ’n’ Cream Waffles,
198

Power Granola,
216

Breathing technique, for better sleep,
141

Bridge pose,
163

Broccoli

Broiled Mustard Salmon with Roasted Broccoli and Quinoa,
127