GlucoMenu Diabetic Menus for Diabetes & Pre-Diabetes

		"I am doing fabulous according to my diabetes educators." -GlucoMenu Member	Saturday 11/7/2009

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GlucoMenu Tip of the Week, December 29, 2003 - January 4, 2004

Tip of the Week:

Planning a New Year Resolution? Exercising more and losing weight are common broad resolutions. Broad resolutions are often difficult to adhere to. This year, make small lifestyle changes each month instead of one broad change.

January - Resolve to visit your doctor. Have your A1c, blood pressure, and cholesterol checked. Ask your doctor about starting an exercise program.
February - Resolve to follow your meal plan. Brush up on counting carbohydrates and re-evaluate your daily calorie consumption level.
March - Resolve to stick with your exercise program. Add 1 minute to your activity each day until you reach 30-45 minutes per session.
April - Resolve to maintain a healthy body weight. Follow your exercise program and meal plan.
May - Resolve to limit total fat, saturated fat, and cholesterol. Instead, focus more on fats found in nuts, canola oil, and olive oil.
June - Resolve to check your feet everyday. If needed, visit a podiatrist.
July - Resolve to have a follow up visit with your doctor. Assess your progress over the last 6 months.
August - Resolve to increase dietary fiber. The American Diabetes Association recommends consuming 20-35 grams of fiber daily. Fresh vegetables, fruits and whole grains contain fiber.
September - Resolve to limit sodium intake. Experiment with herbs and spices instead of salting foods.
October - Resolve to add resistance (weight) training to your exercise program. Resistance training helps build muscle and burn calories.
November - Resolve to continue monitoring blood sugar. Aim to maintain blood sugar goals.
December - Resolve to have a Body Mass Index (BMI) within normal ranges. BMI is an indicator for health risk disorders associated with obesity. A BMI of 19-25 indicates a healthy body weight. To check your BMI, visit the Body Calculator link on the GlucoMenu website.

Each month implement a small change to your lifestyle. After one year, 12 healthy changes will be incorporated to care for diabetes. To your health!

GlucoMenu Sample of the Week:

Breakfast
  1/2 cup Cranberry Almond Granola*
  8 fl. oz. 1% milk
  1/3 cup lowfat cottage cheese, no salt added

Nutrition Facts: calories: 417, carbohydrates: 51 g, fiber: 4 g, fat: 15 g, protein: 24 g, sodium: 153 mg

   Cranberry Almond Granola

  1/4 cup wheat germ
  2 t. brown sugar
  2 T. honey
  1 t. vanilla extract
  2 T. canola oil
  2 T. water
  1 t. ground cinnamon
  1 3/4 cup dry oatmeal
  1/4 cup almonds, chopped
  1/4 cup dried cranberries

In mixing bowl, combine oats and wheat germ, set aside.
Blend water, cinnamon, brown sugar, honey, oil, and vanilla.
Stir cinnamon mixture into oats.
Spread mixture onto large, shallow pan.
Bake at 275 degrees for 30 minutes, stirring every 10 minutes.
Add cranberries and almonds and continue to bake for an additional 10 minutes.
Cool and store in air tight container.
Makes about five servings.

More GlucoMenu Recipes

New Year's Menu Planning

Wondering about a menu to ring in the New Year? GlucoMenu has included a tasty holiday menu for your New Year's celebration! Adhere to your meal plan while still enjoying the holiday season. Get started today & Happy New Year!

Complete GlucoMenu Plan Sign-Up

Featured Article: "Sweeteners 101"

Artificial sweeteners can be used to substitute regular table sugar. Sweeteners such as aspartame (NutraSweet) and saccharin (Sweet n Low) are concentrated in sweetness. One packet of these sweeteners is equivalent to the sweetness of 2 t. of table sugar...

Learn More about Sweeteners

Exercise Tip:

Having trouble getting motivated to exercise? Prior to watching television or surfing the internet, commit yourself to doing 30-45 minutes of cardiovascular (aerobic) activity. After you finish your workout reward yourself with T.V., internet, or some other leisure activity you enjoy. You will feel better after exercise and the reward will be greater.

Type 2?... Pre-diabetes??... Glucose intolerance???:

Why eat an even amount of carbohydrate throughout the day?
Wondering what you can eat?
Confused by carbohydrate counting & what is the story with fiber?
Unsure what to buy at the grocery store and how to prepare meals?

Let us save you time and energy with our complete weekly GlucoMenus! Our professional diabetes educator staff has already created recipes, counted carbohydrates, analyzed nutrition facts, and compiled grocery lists for specific calorie needs. Contact us toll free 877-990-3926 or use our online form:

Start Complete GlucoMenu Plan Immediately!

Diabetes Education:

Featured diabetes professional: Physician - What is an A1c test? Should I have my cholesterol levels tested? What is a microalbumin test? A physician can help you answer all of these concerns. You probably already have a primary care physician, but you may want to see a specialist in diabetes. This specialist can help you with management of diabetes. Look for diabetes specialization including board certification in endocrinology. Some physicians are Certified Diabetes Educators too. You will probably want to visit your physician every 6 months depending on treatment.

Use this link to find a listing of credentialed Diabetes Educators with expertise in areas including nutrition, nursing, pharmacology, occupational therapy, optometry, physical therapy, medicine, and podiatry.

Find Diabetes Education

Diabetes Prevention:

The Diabetes Prevention Program (DPP) has recently found that those with pre-diabetes can make simple lifestyle changes to reduce risk for diabetes later in life. The DPP found that subjects with pre-diabetes experienced a 58% reduction of risk for Type 2 diabetes when they:

lost a modest amount of weight (5-7% of their body weight),
exercised at moderate intensity for an average of 30 minutes a day, five days per week (most chose to walk for exercise), and
lowered their intake of fat and calories.

Those following the lifestyle changes were able to reduce their risk even more so than those taking medications to lower blood sugar. These preventative measures can "turn back the clock" and return elevated blood sugar to normal levels. For those with Type 2 diabetes, following the same lifestyle changes can help to control blood sugar more effectively.

Attention GlucoMenu Members:

Be sure to adhere to portion sizes listed on your menu. Initially you might consider using measuring cups until you have portions down.

Login every Monday to receive your new menus, recipes, grocery lists, and nutrition facts for the week from GlucoMenu. Access all previous Tips of the Week by logging in to www.GlucoMenu.com & selecting the Diabetes Tips link.

Diabetes Support Group:

Gain knowledge from other people with diabetes. Diabetes-Group is a free diabetes discussion forum available in an e-mail list-server format. Those subscribing to Diabetes-Group automatically receive messages posted by other members of the Diabetes-Group e-mail list. Membership to Diabetes-Group is free.

Diabetes Support Group

Food Picker:

Wondering if your dinner met your goals to control diabetes? Look up the nutrition facts of foods you normally eat. There are over 6,000 foods to choose from, complete with analysis for diabetes!

Food Picker

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Receive complete GlucoMenus with recipes, grocery lists, and Nutrition Facts specifically for Diabetes. These calorie specific menus are updated weekly helping you stay focused on your meal plan. Contact us toll free 877-990-3926 or use our online form:

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