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Nicki Waterman. Sugar Addicts’ Diet
Contents
Introduction: Nicki’s Story
DISCOVERING EXERCISE
SHOCK DISCOVERY
GETTING STARTED
DEVISING THE SUGAR ADDICTS’ DIET
A HEALTH-BOOSTING DIET PLAN
A WIDESPREAD ADDICTION
IT’S NOT ALL BAD
A HEALTHY EATING PROGRAMME FOR LIFE
1. Are You a Sugar Addict?
OUR NATURAL LOVE OF SUGAR
WHAT IS SUGAR ADDICTION?
What Other People Say about their Sugar Addiction
Sugar Addiction: the Symptoms
Physical Symptoms
Emotional Symptoms
Checklist: Are You a Sugar Addict?
SUGAR IS EVERYWHERE
How Much Sugar Should We Eat?
Where Sugar is ‘Hiding’
DOES OUR LOVE OF SUGAR REALLY MATTER?
2. How This Book Can Help
OUR PHILOSOPHY
HOW THE DIET WORKS
How the Diet Can Help You
What You Need
3. Why We Crave Sugar
THE PHYSICAL ADDICTION. What is Sugar?
Simple Carbohydrates
Complex Carbohydrates
UNREFINED CARBOHYDRATES
REFINED CARBOHYDRATES
THE SUGAR ‘ROLLER COASTER’
Which Foods Fuel the Roller Coaster?
Nicki’s Physical Addiction
THE EMOTIONAL ADDICTION
What the Experts Say ‘It’s more Emotional than Physical’
‘It’s Emotional AND physical’
Nicki’s Emotional Addiction
GETTING OVER YOUR ADDICTION
Keeping a Diary
How You’re Feeling: Some Suggestions. PHYSICAL SYMPTOMS: POSITIVE
EMOTIONAL SYMPTOMS: POSITIVE
PHYSICAL SYMPTOMS: NEGATIVE
EMOTIONAL SYMPTOMS: NEGATIVE
What to Look Out for in Your Food Diary
Nicki’s Diary: How She Used to Eat
4. Why Do I Need to Break My Addiction?
OVERWEIGHT AND OBESITY
The Role of Sugar
DIABETES
The Role of Sugar
SYNDROME X
The Role of Sugar
CANCER
The Role of Sugar
HEART AND CIRCULATION DISEASES
The Role of Sugar
POLYCYSTIC OVARIAN SYNDROME (PCOS)
The Role of Sugar
CANDIDA
The Role of Sugar
DIGESTIVE PROBLEMS
The Role of Sugar
TOOTH DECAY
The Role of Sugar
DEPRESSION
The Role of Sugar
ACNE
The Role of Sugar
AND THERE’S MORE!
WHAT THE SUGAR INDUSTRY TELLS YOU
‘Sugar is natural’
‘Sugar may help people stick to slimming diets’
‘Sugar makes food taste good’
‘Active people need sugar’
5. Young Sugar Addicts. FAT KIDS: THE BARE FACTS
WHY ARE KIDS EATING UNHEALTHY FOODS? The Growth of Special ‘Children’s Foods’
Advertising
Entertainment
Celebrity Endorsement
Shopping
Peer Pressure
Family Influence
Inactivity
‘SO WHAT?’
Physical Problems
Emotional Problems
6. Helping Young Sugar Addicts
HOW THIS BOOK CAN HELP KIDS – AND PARENTS!
KEEPING A FOOD DIARY
Action
SETTING GOALS
Action
EATING PROPERLY
Action
Parents:
GETTING MORE ACTIVE
Action
Parents:
PLANNING REWARDS
Action. Kids:
Parents:
TIPS FOR PARENTS
HOW SCHOOLS CAN HELP
7. Where Sugar is Lurking
8. What to Eat
FOODS YOU CAN EAT
Complex Carbohydrates
Fresh Produce
Protein
Animal
Vegetable
Occasional Treats
FOODS TO AVOID
Refined/‘Sneaky’ Sugars
Sugars
RECOGNIZING SUGARS
‘Obvious’ Sugars
‘Hidden’ Sugars
SWEETENERS
DRINK MORE LIQUIDS
How to Boost Your Fluid Intake
EAT THE ‘RIGHT FATS’
How to Get the Right Fats
Where to Find Omega 3 and 6 Oils
9. How to Eat
EAT REGULARLY
How to Eat Regularly
KNOW YOUR PORTIONS
Protein (2–3 portions daily) What is a Portion?
Low-fat Milk and Dairy (2–3 portions daily) What is a Portion?
Complex Carbs (around 5 portions daily) What is a Portion?
Fruit and Veg (at least 5 portions a day) What is a Portion?
EAT THE RIGHT CARBS WITH PROTEIN
How to Eat Complex Carbs with Protein
Lunch and Dinner Examples
EAT BREAKFAST
Breakfast Tips
Cereals You Can Eat
Cereals You Should Avoid
PICK THE RIGHT SNACKS
Tips for Good Snacking
Dairy: 1 per day*
Protein: 1 per day*
Fruit and Veg: As many low GI fruit and veg per day as you like
EAT AT BEDTIME
Bedtime Snack Suggestions
10. Kick Out Sugar with Exercise. WHY EXERCISE?
TWO TYPES OF EXERCISE
Cardio Exercise
Resistance Exercise
Before You Start
Exercise Tips
Chest and Upper Back
STACKED FEET PRESS-UP
TOWEL FLY
ONE ARM ROW, ELBOW IN
BENT-OVER ROW
Shoulders and Arms
EXTERNAL ROTATION
UPRIGHT ROW
CHAIR DIP
ONE-ARM TRICEPS EXTENSION
SELF-RESISTANT BICEPS CURLS
TOWEL CURL
Lower Body
TOWEL SQUAT
WALL SQUAT
LUNGE
LYING HIP AND THIGH EXTENSION
ONE-LEG CALF RAISE
Mid-Section
REVERSE CRUNCH
RUSSIAN TWIST
THE BICYCLE
THE VACUUM
BIRD-DOG
THE 60-SECOND APPETITE-SUPPRESSANT WORKOUT. Stop Sugar Cravings with the Appetite-Suppressant Workout
60 Seconds to Fit and Full Up!
MONDAY: Skipping
TUESDAY: Alternating Jumping Lunges
WEDNESDAY: High-Knee Step-Ups
THURSDAY: Burpees
FRIDAY: Jumping Squats
SATURDAY: Plank Jack
11. Hints and Tips for Giving Up
HOW TO GET THAT SWEET TASTE
USEFUL FLAVOURINGS
KITCHEN GADGETS
12. Coping with Sugar ‘Dealers’
TEN COMMON SUGAR ‘DEALERS’ 1. Good Times, Bad Times. The ‘Dealers’
How to Cope. CHRISTMAS, EASTER AND OTHER BIG HOLIDAYS
WEDDINGS, BIRTHDAYS, CHRISTENINGS
How to Cope
3. Girls’ Nights Out. The ‘Dealers’
How to Cope
4. Holidays. The ‘Dealers’
How to Cope
5. Eating Out. The ‘Dealers’
How to Cope
Restaurant Tips
6. Supermarket ‘Sneaks’ The ‘Dealers’
How to Cope
7. Manufacturers and Advertisers. The ‘Dealers’
How to Cope
8. That’s Entertainment. The ‘Dealers’
How to Cope
9. The Boredom Factor. The ‘Dealers’
How to Cope
10. Being a Parent. The ‘Dealers’
How to Cope
13. The 21-day Plan
STAGE 1: PREPARING FOR THE DIET
Start to Keep a Diary. Why: This will help you to understand your triggers for eating, what you’re eating, and where the sugar is in your diet
Action
Get to Know the Meal Plan. Why: This is to help you feel comfortable with ‘new’ foods
Action
Say Goodbye to ‘Autopilot’ Shopping. Why: This is to help you shop differently rather than on ‘autopilot’
Action
Weekly Shopping List for the 21-day Plan
WEEK 1. Bakery
Groceries
Dairy and fresh protein
Fresh fruit and vegetables
WEEK 2
‘Basics’
Things to buy: Bakery
Groceries
Dairy and fresh protein
Fruit and vegetables
WEEK 3
‘Basics’
Things to buy: Bakery
Groceries
Dairy and fresh protein
Fresh fruit and veg
STAGE 2: STARTING THE DIET
Day 1: Have a Proper Breakfast
Action
Day 2: Eat Three Meals a Day
Action
Day 3: Learn Smart Snacking
Action
Day 4: Discover New Drinks
Action
Day 5: Eat Before Bed
Action
Day 6: Get Your Body Moving
Action
STAGE 3: KEEPING THE DIET UP. Days 7–13: Getting Used to Your New Food Routine
Action
STAGE 4: QUITTING SUGAR. Day 14: Be a Sugar ‘Detective’
Action
Day 15: Clear Out Your Kitchen
Action
Day 16: Preparing Your Sugar Alternatives
Action
Day 17: Learning to Say ‘No’
Action
Day 18: The Big Day
Action
Day 19: Lifting Your Mood without Sugar
Action
Day 20: Give Yourself a Supplement Boost
Multivitamin Supplements
Minerals
Vitamins
Day 21: Keeping Your Motivation Up
STAGE 5: WHAT NEXT?
14. Menu Plans. GETTING THE BALANCE RIGHT
ADVICE ON THE PLAN
15. Recipes To Help You Give Up Sugar. BREAKFASTS. Smoothies
Basic Smoothie Recipe. Serves 1
Strawberry Shortcake Flavourings
Variations
Mango and Strawberry Smoothie
Mixed Berry Smoothie
Pear and Peach Smoothie
‘Chocolate’ Banana Smoothie
10 EASY-TO-MAKE JUICES AND SMOOTHIES THAT WILL CHANGE YOUR LIFE
SMOOTHIES. 1. Blueberry Smoothie
2. Kidney-Nourishing Smoothie
3. Cranberry Lymph Flush Smoothie
4. Detox Special
5. Blackberry-Cinnamon Smoothie
JUICES
6. The Green Monster
7. Delicious Detox
8. Cleanse-Your-Blood Juice
9. Simple and Sweet Green Flush
10. Carrot and Apple
Cinnamon Sultana Toast
Serves 2
Variation
Fruit Mix
Serves 2
Variations
Omelettes
Makes 2
Variations. Spanish Omelette
Mushroom Omelette
‘Meaty’ Omelette
LUNCH/DINNER. Wraps
Chilli Bean Wraps. Serves 4
Chilli Bean Sauce
Variations
Mexican Chicken (or Quorn) Wraps
Serves 2
Variations
‘Quick’ Curry
Serves 2. Basic Curry
‘Extras’
Variation
Chicken and Cashew Stir-fry
Serves 2. Basic Stir-fry
Chicken and Cashew Ingredients
Variations
‘Meaty’ Bolognaise
Serves 4
Variations
Quorn Lasagne
Serves 4
White Sauce
Fettucini Carbonara. Serves 2
Variation
Beef and Lentil Burgers
Serves 4
Sweet Potato and Leek Frittata
Serves 2
Feta, Olive and Baby New Potato Salad
Serves 2
Sausage and Apple Casserole
Serves 2
Variation
Herby Cod Fillets. Serves 2
Tuna Macaroni Bake. Serves 2
Variation
SIDE DISHES. Potato Wedges
Serves 2
Ratatouille
Serves 2
Spicy Noodles
Serves 2
Variations
Carrot and Sultana Salad
Serves 2
Variation
Sweet Pasta Salad
Serves 2
Variations
Healthier ‘Mayo’
Variations
DESSERTS. Bread and Butter Pudding
Serves 2
Variations
Custard
Serves 2
Vanilla and Strawberry Tofu Ice Cream
Serves 2
Variations
Lemon Cheesecake. For the base:
For the topping:
Variations
Pancakes
Makes about 12 pancakes
Variation
SNACKS. Tuna Pâté. Serves 2 (or makes 2 snack portions)
Variations
Celery Cheese Fillers. Serves 1
Variations
Tortilla Chips and Salsa
Serves 2
Afterword: What Next
Bibliography
Useful Organizations. FOOD
Health
Acknowledgements
About Nicki Waterman
Copyright
About the Publisher
