N-Acetylglucosamine, 133
Acne, 43–47
N-acetylglucosamine for, 133
Addiction. See sugar addiction
Advanced glycation end products. See AGEs
Agave, 34–35
AGEs (advanced glycation end products), 29, 39, 41–42
cooking techniques and, 42
fructose and, 32
glycation inhibitors, 40–41, 109, 124–131
extrinsic (environmental), 37–38
glycation and, 41–42
intrinsic (natural), 37
of skin, 37–43
sugar and, 41–43
See also Skin
approved for Week 1, 97
approved for Week 2, 100
approved for Week 3, 103
approved for Week 4, 106
in daily maintenance plan, 160
moderation guidelines for, 88–89
prohibited on 3-Day Sugar Fix, 4, 94
Algae, 128–129
Alpha-lipoic acid (ALA), 40, 114, 129–131
Alzheimer’s disease, 70
Amaranth, 65–66
American food, dining out with, 166–168
Amino acids, 23
Amylopectin A, 74
Antioxidants, 123–131
in apples, 60–61
in dark chocolate, 70–71
in green tea, 68
in lemon and lime, 83
for skin health, 40–41
Appetite suppressants, 32
for skin protection, 126–127
Approved foods
for 3-Day Sugar Fix, 3–4
brand-name packaged foods, 50, 233–239
31-day meal plan, 223–231
Week 1, 95–97
Week 2, 99–100
Week 3, 102–103
Week 4, 105–106
Artificial sweeteners, 4, 24, 33–34, 78–79
Asian food, dining out with, 168–172
Astringents, 113–114
Avocado, 58
Bagels, 74
Bananas, 76
Barley, 65–66
Bath salts, 11–12
Beer, 88
Beets, 75
Beta-carotene, 51
Beverages, 66–68
adding spices to, 87
approved for 3-Day Sugar Fix, 7, 94
approved for Week 1, 95
approved for Week 2, 99
approved for Week 3, 102
approved for Week 4, 105
green tea, 68
Bison, 53
avoiding spikes in, 30–35
exercise and, 135
reducing, 30
for skin protection, 13–14, 114, 127
Body-mass index (BMI), 71
Brand-name foods, approved, 50, 233–239
Breakfast, 81–83
Brown algae, 128–129
Brown, Chef Jason, 177
Brown rice, 65–66
Browning of foods, avoiding, 42, 86
Buckwheat, 65
Bulgur, 65–66
Cacao, 70
Carbohydrate loading, 23
Carbohydrates, 23–25
carbs to avoid, 74–75
as contributor to sugar addiction, 9
dietary sources of, 24–25
functions of, 23
glycemic index of, 31
good vs. bad, 23
grains and, 64–66
low-carb diets, 9
simple, 24–25
Cardiovascular training, 137–139, 143–145
Carotenoids, 129
Catalase (CAT), 40
See also Dairy
Chicken, 53
Chinese food, dining out with, 168–169
Chocolate, 70–71
approved brand-name, 235
approved for week 3, 103
approved for week 4, 106
in daily maintenance plan, 160
Cholesterol
dietary, effect on blood levels, 88
foods and factors to lower, 36, 56, 57, 59, 70, 87
Chromium, 53
Cinnamon, 69
Citrus fruits, 61–62
Club soda, 8
Coconut, 58–59
Coconut water, 59
Coenzyme Q10, 40
approved for week 1, 95
approved for week 2, 99
approved for week 3, 102
approved for week 4, 105
collagen-boosting peptides, 121–122
glycation prevention, 125, 127
Condiments
approved, 4
approved brand-name, 237–238
approved for 3-Day Sugar Fix, 4, 7, 94
approved for Week 1, 97
approved for Week 2, 100
approved for Week 3, 103
approved for Week 4, 106
three key, 177–178
Conjugated linoleic acid (CLA), 53
Cooking oils, on approved list, 4
Cooking techniques, 4, 95, 97, 100, 103, 106
AGEs and, 42
to avoid when dining out, 165
Corn, 75
Cosmeceuticals, 123–129
Cottage cheese, 63–64
Cranberries, 76
Daily maintenance plan, 159–162
approved foods on, 159–160
indulging on, 160–161
mind and body involvement, 161–162
See also Dining out
Daily menus
31-day meal plan, 223–231
Week 1, 97
Week 2, 100–101
Week 3, 103–104
Week 4, 106–107
approved brand-name, 236
approved for Week 1, 95–96
approved for Week 2, 99
approved for Week 3, 102
approved for Week 4, 105
benefits of, 62–64
in daily maintenance plan, 159
full or low-fat, 88
prohibited on 3-Day Sugar Fix, 4, 94
protein in, 63
vegetarian/vegan substitutes, 4, 94, 236
Dates, 76
Deadly quartet, 29
Dermal detox, 109–131
See also Skin detox
Dessert
approved brand-name, 235
approved for Week 3, 103
approved for Week 4, 106
in daily maintenance plan, 160
indulging in, 160–161
DHA, 54
metabolic syndrome and, 29
skin complications in, 41
tea and, 68
type 2, 29, 32, 51, 60, 61, 62, 69, 137
water intake and, 66
white rice and, 75
Diet, 49–72
Mediterranean diet, 54, 56, 59
See also Foods to eat
Digestion, slowing, benefits of, 22, 25, 84, 86
Dining out, 165–176
drinking water and, 165
portion size, 165
suggestions for specific cuisines, 166–176
See also specific cuisines, e.g., American, Asian
fat and, 28–29
fructose and, 32
Ecklonia (kelp), 129
Eggs, whole, 88
Elastin, 39
Emollients, 118
Energy, low-energy example, 27
Epicatechins, 71
Essential fatty acids, 54
Exercise, 133–158
blood sugar and, 135
cardio training, 137–139, 143–145
clothing and equipment, 142, 147
easy steps to, 136
endorphins and, 133
exercise plans, 154, 154 table, 157, 158
table
federal recommendation for, 137
getting started, 141–142
glycogen and, 135
heart rate during, 140–141
high-intensity training (HIT), 144–145
resistance training, 137, 139–140, 145–154
specific resistance exercises, 148–153
stretching, 154–157
taking breaks, 136
Exfoliation, 111–113
chemical, 111–112
mechanical, 112–113
Fat (body fat), 28–29
fructose converted to in body, 32
insulin and, 26
internal (visceral/abdominal), 28, 32, 56–57
sugar converted to in body, 26
approved for 3-Day Sugar Fix, 4, 7
approved for Week 2, 100
approved for Week 3, 103
daily maintenance plan, 159
in desserts, 161
eating with each meal, 86
essential fatty acids, 54
in fruits, 58–59
functions of, 23
good vs. bad fats, 23
indulging in, 160–161
large-chain fatty acids (LCFAs), 58–59
medium-chain fatty acids (MCFAs), 58–59
monounsaturated fatty acids (MUFAs), 56, 59
in nuts, 57
in olives and olive oil, 59
omega-3 fatty acids, 23, 54, 56
polyunsaturated fatty acids (PUFAs), 56
in seeds, 56–57
in grains, 64–66
in legumes, 54–55
soluble vs. insoluble, 22
Flavonoids, 61, 68, 70, 71, 126
See also Foods to eat
Food labels, reading, 34
artificial sweeteners, 78–79
dried fruit, 76
high-GI fruits, 76
juice, 77–78
sodas, 78–79
starchy vegetables, 75
sweetened dairy products, 77
white flour and refined white carbs, 74
white rice, 75
Foods to eat, 49–72
all-star list, 70
beverages, 66–68
chocolate, 70–71
dairy, 62–64
fats, 56–59
fruit, 60–62
grains, 64–66
herbs and spices, 68–70
legumes and nuts, 54–56
new foods, 72
proteins, 52–56
vegetables, 50–52
protection against, 40–41, 109, 123–129
French food, dining out with, 172–173
French paradox, 127
Frozen meals, 235
agave composed of, 35
converted to fat in body, 32
foods high in, 33
high-fructose corn syrup, 31, 35
insulin resistance and, 32
Fruit, 60–62
approved for Week 1, 96
approved for Week 2, 99
approved for Week 3, 102
approved for Week 4, 105
approved fruit, 60–62
approved on 3-Day Sugar Fix, 4, 7, 94
to avoid, 76
daily maintenance plan, 159
dried, 76
fats in, 58–59
high-glycemic index, 76
low-fructose, high-fiber, 33
for skin protection, 126–127
whole fruits, 25
Fullness, feeling of, 32, 63, 68, 84, 85, 88
Gliadin, 74
Glucagon, 26
Glucose, 25–26
in high-fructose corn syrup, 31
Glutathione peroxidase (GPX1), 40
cooking techniques and, 42
inhibitors of, 40–41, 69, 109, 124–131
See also AGEs (advanced glycation end products)
Glycemic index, 31
of fruits, 76
of white/refined carbs, 74, 75
Glycemic load, 31
Glycolic acid, 111–112
approved brand-name, 233–235, 237
fiber in, 64–66
Grapes, 67
for skin protection, 127
compresses, 14
for skin, 125–126
Green tea polyphenols (GTPs), 125–126
Gut, bacteria in, 42
Heart
cardio training and, 137–139
Heart rate, 140–141
maximum, 140–141
target, 141
Hemp seeds, 72
approved for 3-Day Sugar Fix, 4, 7, 94
approved for week 1, 97
as glycation inhibitors, 124–126
High-fructose corn syrup (HFCS), 31, 35
High-intensity training (HIT), 144–145
How to eat, 81–89
alcoholic beverages, 88–89
breakfast, 81–83
cook with water, 86
drink water, 84–85
eat protein first, 85
have fat with each meal, 86
lemon, lime, and vinegar, 83–84
nuts, 87
snacks, 83
spices and herbs, 87
whole foods, 87–88
Humectants, 118
Ice cream, 161
Indian food, dining out with, 169–170
Indulging, how to manage, 160–161
Ingredient list (on food labels), 34, 35
Insulin, 26
artificial sweeteners and, 33
hormonal cascade and, 47
sedentary lifestyle and, 135
Insulin resistance, 28–29
fructose and, 32
grapefruit and, 61
Insulin sensitivity, 22
IQ Quiz on sugar, 19–21
Italian food, dining out with, 173–174
Japanese food, dining out with, 170
Joint pain, 73
Juice
vegetable, 77–78
Kale chips, 72
Kasha, 65
Kefir, 63
Korean food, dining out with, 170–171
Labels, ingredients listed on, 34
Lactose, 62
L-Arginine, 55
Large-chain fatty acids (LCFAs), 58–59
Lauric acid, 58
Lentils, 55
Leptin, 32
Lifestyle
on Sugar Detox program, 161–162
Linoleic acid, 57
fructose metabolism in, 32
nonalcoholic fatty liver disease (NAFLD), 32
Low-carb diets, 9
Maillard reaction, 42
Maintenance. See daily maintenance plan
Matrixyl, Matrixyl 3000, 121–122
Meal plans. See daily menus
substitutes for, 52, 55, 94, 236
See also Proteins
Mediterranean diet, 54, 56, 59
Mediterranean food, dining out with, 174
Medium-chain fatty acids (MCFAs), 58–59
Melon, 62
Metabolic syndrome, 28–29
fructose and, 32
Mexican food, dining out with, 174–175
Middle Eastern food, dining out with, 174
Milk. See dairy
Mind and body involvement, 161–162
Minerals
chromium, 53
in nuts, 55–56
Moisturizers (skin care), 115–122
basics on, 116–119
emollients, 118
humectants, 118
lotions vs. creams, 118–119
occlusive ingredients, 116–118
repair agents, 119–122
Monosaccharides, 32
Monounsaturated fatty acids (MUFAs), 56, 59
Mud/mud masks, 12–13
Muscles
exercise and, 135, 137, 139–140
glycogen and sugar metabolism, 135
National Health and Nutrition Examination Survey (NHANES), 29
Niacin, 65
Nonalcoholic fatty liver disease (NAFLD), 32
Nurses’ Health Study, 28
approved brand-name, 236–237
approved for 3-Day Sugar Fix, 4, 7, 94
approved for week 1, 96
approved for week 2, 99
approved for week 3, 102
approved for week 4, 105
as fat source, 57
pistachios, 57
serving size, 7
Oatmeal, 65–66
Occlusive ingredients, 116–118
See also Fats and oils
Olives and olive oil, 59
Omega-3 fatty acids, 23, 54, 56
Opioids, 30
Oranges, 62
Packaged foods, approved, 50, 233–239
Pancreas, 26
PCOS (polycystic ovarian syndrome), 46
Peptides, collagen-boosting, 121–122
Physicians Health Study, 54
Pineapple, 76
Pistachio nuts, 57
Polycystic ovarian syndrome (PCOS), 46
in green tea, 125–126
Polyunsaturated fatty acids (PUFAs), 56
Popcorn
approved for Week 2, 100
approved for Week 3, 103
approved for Week 4, 105
Pork, 53
when dining out, 165
Potatoes, 75
Poultry, 53
Preservatives, in skin care products, 116
Probiotics, 63
Propylene glycol, 118
approved brand-name, 235–236
approved for Week 1, 95
approved for Week 2, 99
approved for Week 3, 102
approved for Week 4, 105
attachment of sugars to (glycation), 29, 41, 69
combining approved sweets with, 85
in daily maintenance plan, 159
in dairy products, 63
eat first in meal, 85
fish and shellfish, 53–54
functions of, 23
lean meat, 53
legumes and nuts, 54–56
poultry and pork, 53
red meat, 53
satiety and, 85
vegetarian/vegan substitutions, 52, 55, 94
Prunes, 76
Raisins, 76
Red algae, 129
Red meat, 53
Resistance (strength) training, 137, 139–140, 145–154
specific exercises, 148–153
Retinoic acid and retinol, 119–120
side effects, 121
Rutin, 61
Salad dressings. See condiments
Salicylic acid, 111–112
Salt
bath salts, 11–12
dietary, moderation for, 8
Satiety. See fullness, feeling of
Sauces. See condiments
Sea-derived cosmeceuticals, 128–129
Seafood, 53–54
Seaweed, for skin care, 114, 128–129
Sedentary lifestyle, 28, 134–135
approved for Week 1, 96
approved for Week 2, 100
approved for Week 3, 103
approved for Week 4, 105
Serotonin, 71
when dining out, 165
Shellfish, 53–54
acne, 43–47
anatomy of, 39
antioxidant mask, 13–14
antioxidants for, 40–41
bath salts, 11–12
beauty bath, 11–12
collagen and elastin and, 39
daily regimen, 110 table
dark chocolate, benefit for, 71
diet and, 38
dry brushing, 12
environmental agents and, 37–38
epidermis and dermis, 39
hyaluronic acid and, 39
mud/mud masks, 12–13
nutrition and, 38
sugar and, 41–47
wrinkles, 39
yellow cast, 39
Skin detox
antioxidant products, 114, 242–243
choosing skin care products, 117
cleansing and exfoliation, 109–114, 241–242
daily regimen, 110 table
dermal detox plan, 109–131
moisturizers, 115–122, 243–244
moisturizers that repair, 119–122, 244–245
natural skin care, 123–129
plant-based antioxidants, 123–129
prevention of glycation and oxidative damage, 40–41, 109, 114, 124–131
recommended products, 14–15, 109, 241–245
sun protection, 114–115
3-Day Skin Fix, 11–15
toners and astringents, 113–114
proteins with, 85
Soba noodle, 65
Sodas, 78–79
South American food, dining out with, 175–176
Soy products, 236
with added sugars, 77
Soybeans, 55
Spanish food, dining out with, 175–176
approved for 3-Day Sugar Fix, 4, 7, 94
approved for Week 1, 97
as glycation inhibitors, 69, 124–126
Splenda, 34
Starch
approved for Week 1, 96
approved for Week 2, 100
approved for Week 3, 103
approved for Week 4, 105–106
daily maintenance plan, 159
Starchy vegetables, 75, 99, 102, 105
Statin medication, 36
Sterols, 58
Stevia, 64
Stretching, 154–157
Sugar
as a drug, 29–30
about: facts, statistics, and effects, 19–36
exercise and, 133–158
glycemic index, glycemic load, and fructose, 30–33
increased consumption of, 21–22
ingredient labels, names used on, 34, 35
IQ Quiz on, 19–21
metabolism of, 26–28
skin, effects on, 37–47
sugar high, 26–28
See also Blood sugar
Sugar addiction, 29–30
carbohydrates and, 9
Sugar Detox Program
daily maintenance plan, 159–162
dining out, 165–176
31-day meal plan, 223–231
week-by-week plan, 95–107
See also Skin detox
Sugar substitutes, 33–35
protection from, 114–115, 243–244
Sun-protection factor (SPF), 115, 243–244
Superoxide dismutase (SOD), 40
Sweet potatoes, 75
Sweeteners, artificial, 33–34, 78–79
effects of reducing, 24
prohibited on 3-Day Sugar Fix, 4, 94
approved for Week 1, 95
approved for Week 2, 99
approved for Week 3, 102
approved for Week 4, 105
peppermint, 51
for skin protection, 13–14, 15, 114, 125–126
Textured vegetable protein (TVP), 55
Thai food, dining out with, 171–172
3-Day Skin Fix, 11–15
recommended products, 14–15
3-Day Sugar Fix, 3–9, 30, 93–95
daily menus, 5–6
shopping list, 6–8
Titanium dioxide, 115
Toners, skin, 113–114
Tretinoin (retinoic acid), 119–120
Triglycerides, 26–28
Type 2 diabetes, 29, 32, 51, 60, 61, 62, 69
exercise and, 137
Ultraviolet rays (UVA and UVB), 115
Urea, 118
Vasopressin, 66
Vegetable juice, 77–78
Vegetables, 50–52
approved brand-name, 239
approved for Week 1, 96
approved for Week 2, 99
approved for Week 3, 102
approved for Week 4, 105
approved on 3-Day Sugar Fix, 4, 7, 94
cruciferous, 51
daily maintenance plan, 159
green leafy, 50–51
portion/amount of, 50
See also Legumes
protein options for, 52, 55, 94, 236
Vietnamese food, dining out with, 171–172
Visceral (abdominal) fat, 28, 32, 56–57
Vitamin A (for skin care), 113, 119–120
Vitamin B3 (niacinamide), 120
for skin care, 120–121
cooking with, 86
humectants (in skin care), 118
sparkling, 8
in Week 1, 95
in Week 2, 99
in Week 3, 102
in Week 4, 105
when dining out, 165
Watermelon, 76
Week-by-week sugar detox plan, 95–107
31-day meal plan, 223–231
Week 1, 95–97
Week 2, 98–101
Week 3, 102–104
Week 4, 105–107
Weight gain, 21–22
What to eat. See foods to eat
Wheat, prohibited on 3-Day Sugar Fix, 4, 94
White brad, 74
White flour, 74
White rice, 75
Whole foods, 87–88
Winter squash, 75
Yogurt, 63
approved brand-name, 239
flavored, 77
Zinc, 115