Beating Sugar Addiction For Dummies

315 Pages·2013·6.98 MB·English

by  Dan DeFigio

Beating Sugar
Addiction
by Dan DeFigio
Beating Sugar Addiction For Dummies®
Published by
John Wiley & Sons, Inc.
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Copyright © 2013 by John Wiley & Sons, Inc., Hoboken, New Jersey
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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 empower-
ment, peace, and success.
This book is also dedicated to the wellness professionals who serve these
millions — the doctors, nutritionists, therapists, fitness trainers, nurses, chi-
ropractors, 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 experi-
ences 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.human
healthspecialists.com). The two of you are an inspiration to the nutri-
tion 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 enthu-
siasm 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 Composition Services
Vertical Websites
Project Coordinator: Sheree Montgomery
Project Editor: Elizabeth Rea
Layout and Graphics: Jennifer Creasey,
Acquisitions Editor: Tracy Boggier Joyce Haughey
Copy Editor: Todd Lothery Proofreaders: Lindsay Amones,
John Greenough, Judith Q. McMullen
Assistant Editor: David Lutton
Indexer: Rebecca R. Plunkett
Editorial Program Coordinator: Joe Niesen
Photographer: Shannon Fontaine
Technical Editor: Susan P. Watson, MS, RD, LD
(http://shannonfontaine.com)
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
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
Contents at a Glance
Introduction ................................................................ 1
Part I: Are You a Sugar Addict or a Sweet Freak?........... 7
Chapter 1: Moving from Sugar Addiction to Sugar Reduction .....................................9
Chapter 2: Figuring Out Why You’re Addicted to Sugar .............................................19
Chapter 3: The 4-1-1 on Sugar and Carbs ......................................................................31
Chapter 4: How Sugar Contributes to Chronic Health Problems ..............................49
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
Chapter 6: Stocking a Low-Sugar Kitchen .....................................................................89
Chapter 7: Sugar Detox 101 ..........................................................................................105
Part III: Living a Successful Sugar-Busting Lifestyle .....115
Chapter 8: Eating Mindfully ..........................................................................................117
Chapter 9: Breaking the Cycle of Failure and Staying On Track ..............................127
Chapter 10: Navigating the Minefields of Eating Out and Special Occasions ........145
Chapter 11: Getting a Boost from Your Support System ..........................................153
Chapter 12: Sugar-Busting Moves: Incorporating Exercise ......................................161
Part IV: Sugar-Busting Recipes ................................. 191
Chapter 13: Energy-Boosting Breakfasts .....................................................................193
Chapter 14: Powerful Lunches .....................................................................................205
Chapter 15: Nourishing Dinners ...................................................................................219
Chapter 16: Satisfying Snacks ......................................................................................235
Chapter 17: Sin-Free Desserts ......................................................................................249
Part V: The Part of Tens ........................................... 263
Chapter 18: Ten Surprising Foods to Leave at the Grocery Store ...........................265
Chapter 19: Ten Ways to Outwit Your Cravings ........................................................271
Appendix: Metric Conversion Guide ........................... 275
Index ...................................................................... 279