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21 Days to Better

Diabetes Control

Tips provided by Jessica Gibbons, Certified Diabetes Educator


DAY 1

Date

Today’s Tip : Take a deep breath and sit down for five minutes. Breathe slow and easy, and remind yourself that you absolutely can set and keep a goal each day for the next twenty-one related to caring for your diabetes.

Apple Spinach Salad Ingredients 4 cups spinach, baby 1 medium apple, Granny Smith, cored and sliced 1/4 cup onion, red, thin wedges 2 tablespoon cherries, dried, snipped 1/2 cup cheese, feta, crumbled, (optional) 1/4 cup oil, olive 1/4 cup vinegar, balsamic 2 teaspoon thyme, fresh 1 teaspoon mustard, dijon-style 1/4 teaspoon salt

Cooking Instructions Make-Ahead Directions: Prepare the vinaigrette as directed. Cover and chill for up to 1 week. Serve the leftover vinaigrette with a tossed vegetable salad. Apple-Spinach Salad:

Nutrition Fa

Servings Per Calories: Saturated Fa

cts

Recipe:

4 93

t:

Sodium:

Dietary Fiber: Total Fat:

1g 96mg 2g

Carbs:

6g

Cholesterol:

Protein: Exchanges:

11g 0mg 1g

Vegetable: Fruit:

1

Carb Choices

:

0.5 0.5

In a large bowl, toss together spinach, apple, onion, and cherries. Shake Thyme-Dijon Vinaigrette; drizzle onto salad. Toss to coat. If desired, top each serving with cheese. Makes 4 (1-cup) servings. Thyme-Dijon Vinaigrette: In a screw-top jar, combine 1/4 cup olive oil, 1/4 cup white or regular balsamic vinegar, 2 teaspoons snipped fresh thyme or 1/2 teaspoon crushed dried thyme, 1 teaspoon Dijon-style mustard, and 1/4 teaspoon salt. Cover and shake well to mix. Chill until ready to serve. Makes 2/3 cup.

My Goals

See what the community has to say: Goals‌ How obtainable are yours?

Page 1


DAY 1

Date

My Blood Glucose Levels

Medication Log

Breakfast: Before

After

Breakfast:

Lunch:

Before

After

Lunch:

Dinner:

Before

After

Dinner:

Bed Time: Before

Bed Time:

My Food Diary Breakfast:

Lunch:

Dinner:

Snacks:

Notes

Exercise Log

Page 2


DAY 2

Date

Today’s Tip : Check your calendar and make sure your next appointment with your endocrinologist or diabetes specialist is set up. Most folks need a visit either quarterly, every six months, or at minimum once a year.

Parmesan Baked Chicken Breasts Ingredients 1/3 cup bread crumbs, Italian-style 1/4 cup cheese, Parmesan, grated 1/4 teaspoon pepper, black 2 cloves garlic, pressed 2 tablespoon oil, olive

Nutrition Fa

Servings per

skinless, boneless breasts

breast half an

cts

24 ounces chicken breast halves, 4 (6-oz) Cooking spray 1/2 cup spaghetti sauce, fire-roasted tomato-and-garlic pasta sauce (such as Classico), warmed

Cooking Instructions

Calories: Saturated Fa

recipe: 4 (ser

ving size: 1 ch icken d 2 tablespoo ns pasta sauc e). 295

t:

Sodium: 388m g Dietary Fiber: Total Fat:

0.5g

Carbs:

10g

1. Preheat oven to 425°.

Cholesterol:

2. Heat a large baking sheet in oven for 5 minutes.

Protein:

2g

7g

101mg 41.5g

3. Combine first 3 ingredients in a shallow dish. 4. Place garlic and oil in a small glass bowl, and microwave at HIGH 30 seconds or until warm and fragrant. 5. Dip chicken in garlic oil; dredge in breadcrumb mixture. Coat preheated baking sheet with cooking spray, and place chicken on pan. Coat chicken with cooking spray. 6. Bake at 425° for 25 minutes or until done and golden. Serve with pasta sauce.

Doctors Advice: I need to test my blood sugar

times a day.

The times to test each day are: • Before breakfast • Before dinner

• After breakfast • After dinner

• Before lunch • At bedtime

I need to call my health professional if my blood sugar is below

• After lunch • Other:

or above

.

Medications that my health care professional has prescribed: See what the community has to say: Questions For Your Doctor

Page 3


DAY 2

Date

Medication Log

My Blood Glucose Levels Breakfast: Before

After

Breakfast:

Lunch:

Before

After

Lunch:

Dinner:

Before

After

Dinner:

Bed Time: Before

Bed Time:

My Food Diary Breakfast:

Lunch:

Dinner:

Snacks:

Goal Progress

Exercise Log

Page 4


DAY 3

Date

Today’s Tip : Make sure you take all your medicine today. Sometimes we forget a shot, a pill, a vitamin…set a timer if you need to, but get all of them taken, morning and evening meds!

Low Carb Pizza Bites Ingredients 8 ounces cream cheese 2 eggs 1 tsp. garlic powder 1 tsp. oregano 1/4 cup SF pizza sauce or spaghetti sauce 1/2 cup shredded mozzarella cheese or combination mozzarella &

Nutrition Fa

cts

Servings per

Carbohydrate

recipe:

other cheese such as parmesan 1/2 cup finely minced green pepper or any other pizza toppings 24 slices pepperoni

24

s:

Protein:

1g 3g

Calories:

67 Each piece wi

thout pepper

Carbohydrate

Cooking Instructions

Protein:

Poke pepperoni in bottoms of mini muffin pan (Oiling the pan

s:

oni 1g 2g

Calories:

47

doesn’t work well). Cream the cream cheese with mixture until smooth and fluffy. Add eggs, garlic powder and oregano, and beat until smooth. Mix rest of ingredients by hand. Fill muffin cups with cheese and egg mixture. Bake 15-18 minutes, or lightly browned on top and set in the center. Remove from oven and cool a few minutes (5-10). Run a knife around top to loosen (Use a plastic knife for a non-stick pan). Remove to a plate.

Medication:

Medication:

Medication:

Time: Amount:

Time: Amount:

Time: Amount:

Time:

Time:

Time:

Amount:

Amount:

Amount:

Time: Amount:

Time: Amount:

Time: Amount:

Notes:

Notes:

Notes:

See what the community has to say: to take rx on time Page 5


DAY 3

Date

Medication Log

My Blood Glucose Levels Breakfast: Before

After

Breakfast:

Lunch:

Before

After

Lunch:

Dinner:

Before

After

Dinner:

Bed Time: Before

Bed Time:

My Food Diary Breakfast:

Lunch:

Dinner:

Snacks:

Goal Progress

Exercise Log

Page 6


DAY 4

Date

Today’s Tip : Check your feet. Look for cuts, bruises, jagged tonails, etc. if you can’t reach your feet, have someone help you with this step. If you have time, take an extra minute and use a high quality lotion on your feet as well. Remember not to lotion in between your toes. Persons with diabetes tend to have dry skin and lotion will help keep it moist.

Breakfast Bake Ingredients 1 can (8oz.) reduced-fat crescent dinner rolls 1plg. (8oz.) Oscar Mayer smoked ham, chopped 6 eggs 1/2 cup cold 2% milk 1/2 tsp. pepper

Nutrition Fa

1 cup 2% shredded cheddar cheese

Servings per Calories:

1 cup 2% shredded mozzarella cheese

cts

recipe:

Protein: Carbs:

Cooking Instructions

8 270 19 g 14 g

Heat oven to 350. Unroll dough in 13x9-inch baking dish; press to cover bottom of dish, firmly pressing holes and seams together to seal. Sprinkle ham over crust. Beat eggs, milk and pepper with whisk until blended; pour over ham. Top with cheeses/ Bake 25 min. or until center is set.

See what the community has to say:

Step it up! 10 Tips to take care of your feet Beware: Your Diabetic Feet

Page 7


DAY 4

Date

My Blood Glucose Levels

Medication Log

Breakfast: Before

After

Breakfast:

Lunch:

Before

After

Lunch:

Dinner:

Before

After

Dinner:

Bed Time: Before

Bed Time:

My Food Diary Breakfast:

Lunch:

Dinner:

Snacks:

Goal Progress

Exercise Log

Page 8


DAY 5

Date

Today’s Tip : Pick a mellow song that you enjoy listening to, and any time you get stressed today, play it. Roll your shoulders and shake your arms and legs out while listening. Stress makes you more likely to have high blood sugars!

Hot Spiced Lemonade Ingredients 1 tub Crystal Light(R) Low Calorie Iced Tea Mix. 1 tub Crystal Light Lemonade Flavor Low Calorie Soft Drink Mix 1 tsp. ground cinnamon 1/4 tsp. ground cloves

Nutrition Fa

Cooking Instructions

Servings per

Mix all ingredients. Store in tightly covered jar at room

Calories:

temperature. For one quart: Measure 3 level tsp. spiced tea mix into heatproof pitcher or bowl. Add 1 quart boiling water; stir until drink mix is dissolved. For single serving: Measure 1/2 level tsp. spiced tea mix into heatproof cup. Add 3/4 cup boiling water; stir until drink mix is dissolved.

cts

recipe:

Calories from Fat: Total Fat: Saturated Fa t: Cholesterol: Sodium: Total Carboh ydrate: Dietary Fiber: Sugars:

16 g 5g 0g 0g 0g 0 mg 0 mg 0g 0g 0g

See what the community has to say: 7 Ways to manage diabetes and stress

Page 9


DAY 5

Date

Medication Log

My Blood Glucose Levels Breakfast: Before

After

Breakfast:

Lunch:

Before

After

Lunch:

Dinner:

Before

After

Dinner:

Bed Time: Before

Bed Time:

My Food Diary Breakfast:

Lunch:

Dinner:

Snacks:

Goal Progress

Exercise Log

Page 10


DAY 6

Date

Today’s Tip : Do you fall asleep any time you sit down during the day? Today, ask your spouse (or someone else who lives with you) if you snore, or if you seem to stop breathing at times while sleeping. If you do, you may have a form of sleep apnea. Sleep apnea is commonly associated with diabetes, and can lead to high blood pressure, weight gain, cardiovascular disease and headaches. It’s worth checking out!

Apple-Glazed Pork Roast Ingredients 2 pounds loin of pork 1/2 cup apple juice 1 tablespoon Worcestershire sauce 1 small apple, peeled cored and sliced

Nutrition Fa

Cooking Instructions

Calories:

Trim all the visible fat from the roast. Place the meat on a

Fat: :

Sodium:

juice and Worcestershire sauce. Pour the apple juice mixture

Cholesterol:

4.8 g 66 mg

Protein:

56 mg

Exchanges:

17.5 g

over the meat. Cover. minutes. Continue cooking and baste with pan juices for

194 11.2 g

Carbohydrate

rack set into a roasting pan. Mix together the apples, apple

Roast in a preheated 350 degree F. oven for about 70

cts

1/4 Bread/St arch, 2-1/2 Medium -Fat Meat

about 30 minutes or until glazed and the meat thermometer registers “well done for pork”.

See what the community has to say: Link Between Sleep and Diabetes Wake Up Call

Page 11


DAY 6

Date

Medication Log

My Blood Glucose Levels Breakfast: Before

After

Breakfast:

Lunch:

Before

After

Lunch:

Dinner:

Before

After

Dinner:

Bed Time: Before

Bed Time:

My Food Diary Breakfast:

Lunch:

Dinner:

Snacks:

Goal Progress

Exercise Log

Page 12


DAY 7

Date

Today’s Tip : Go to bed “on time” tonight! If “on time” isn’t going to work, at least go to bed 15 minutes earlier than usual. Lack of sleep increases the chances of having high blood sugars

Chocolate-Banana Sipper Ingredients 2 cups milk, fat-free 1 medium banana, sliced and frozen 3 tablespoon cocoa powder, unsweetened 2 tablespoon honey 1 teaspoon vanilla extract

Nutrition Fa

Servings per

Cooking Instructions

Calories:

cts

recipe:

4 122

Saturated Fa

t:

In a blender, combine milk, banana, cocoa powder, honey, and

Sodium:

vanilla. Cover and blend until smooth and frothy.

Dietary Fiber: Total Fat:

0g 65mg

1g

Carbs:

1g

Cholesterol:

23g

2mg

Protein: Exchanges:

Other Carb:

1, Carb Choic

5g es:

Dairy: 0.5, 1.5

See what the community has to say: How does your sleep affect your sugar levels?

Page 13


DAY 7

Date

Medication Log

My Blood Glucose Levels Breakfast: Before

After

Breakfast:

Lunch:

Before

After

Lunch:

Dinner:

Before

After

Dinner:

Bed Time: Before

Bed Time:

My Food Diary Breakfast:

Lunch:

Dinner:

Snacks:

Goal Progress

Exercise Log

Page 14


DAY 8

Date

Today’s Tip : Stretch today! Don’t bounce, just slowly and calmly bend at the waist, relax your arms, and drop your torso over your legs. Bring each arm across your chest and stretch your arms. Carefully, slowly, press your ear to your shoulder on the left and the right. We often forget to stretch!

Teriyaki Kabobs Ingredients 1/3 C. soy sauce 2 T. vegetable oil 1 T. brown sugar 1 garlic clove, minced 1 tsp. ground ginger 1 tsp. seasoned salt 1 1/2 lb. boneless sirloin steak, cut into 1 1/4−inch cubes 12 whole mushrooms 1 large green pepper, cut into 1 1/2−inch pieces 1 large onion, cut into wedges 12 cherry tomatoes

Nutrition Fa

Servings per Calories

cts

recipe:

6 244

Sodium

690 mg

Cholesterol Carbohydrate Protein

Fat

77 mg 10 g 29 g 10 g

Cooking Instructions In a bowl, combine soy sauce, oil, brown sugar, garlic, ginger and salt; mix well. Pour half of the marinade into a large resealable plastic bag or shallow glass container; add beef and turn to coat. Seal or cover; refrigerate for 4 to 8 hours, turning occasionally. Cover and refrigerate remaining marinade. Drain meat; discard marinade. On metal or soaked bamboo skewers, alternate meat, mushrooms, green pepper, onion and cherry tomatoes; leaving 1/4 inch between each. Grill, uncovered, over medium heat for 3 minutes on each side. Baste with reserved marinade. Continue turning and basting for 8 to 10 minutes or until meat is cooked thoroughly.

See what the community has to say: How Yoga Can Help Your Diabetes

Page 15


DAY 8

Date

My Blood Glucose Levels

Medication Log

Breakfast: Before

After

Breakfast:

Lunch:

Before

After

Lunch:

Dinner:

Before

After

Dinner:

Bed Time: Before

Bed Time:

My Food Diary Breakfast:

Lunch:

Dinner:

Snacks:

Goal Progress

Exercise Log

Page 16


DAY 9

Date

Today’s Tip : Pick a time today to go for a ten minute walk. It can be inside, outside, fast, slow, whatever works for you. If you already exercise, add 10 minutes to your work out.

Greek Spinach Casserole Ingredients 2 C. (16 oz.) small curd cottage cheese 1 (10 oz) frozen chopped spinach, thawed and squeezed dry 8 oz crumbled low fat feta cheese 6 TBL all purpose flour 1/2 tsp. black pepper

Nutrition Fa

1/4 tsp salt

Servings Per Carbs

4 eggs lightly beaten

cts

Recipe:

Calories

Cooking Instructions

Fat

6 7g 157 4.7 g

In a large mixing bowl combine the spinach and both cheeses. Add: flour, pepper and salt. Mix well. Stir in eggs till blended. Pour into greased 9 inch baking dish. Bake uncovered at 350 for 1 hour or until knife comes out clean.

Exercise Log

See what the community has to say: Walking for Diabetes

Page 17


DAY 9

Date

Medication Log

My Blood Glucose Levels Breakfast: Before

After

Breakfast:

Lunch:

Before

After

Lunch:

Dinner:

Before

After

Dinner:

Bed Time: Before

Bed Time:

My Food Diary Breakfast:

Lunch:

Dinner:

Snacks:

Goal Progress

Notes

Page 18


DAY 10

Date

Today’s Tip : Go for a ten minute walk today, just like yesterday, but today walk and add stretching. Loosen up your arms and legs before you head out. Make sure when you stretch that you don’t bounce and that you don’t push too hard. Stretching will help you avoid injury and help you maintain balance as you get older.

Crustless Chicken Pot Pie Ingredients 3 tbsp olive oil 1 1/2 lb boneless skinless chicken breast halves — cut into 1” - 25mm pieces 2 garlic cloves — minced 1/4 tsp salt

Nutrition Fa

cts

1/4 tsp black pepper

Calories 415 Fat (48.9% ca lories from fa t) Protein 22g

1 tbsp dry white wine 1 1/2 cups chicken stock — or water

47 g Dietary Fiber 4g Carbohydrate

2 celery stalks — chopped

Cholesterol 1g Sodium 128mg

1 green bell pepper — chopped 1 cup shredded cheddar cheese

Cooking Instructions

1243mg 0 Grain (Starc h), 6 1/2 Lean M eat, 1/2 Vege table, 3 1/2 Fa t

Exchanges:

1. Heat olive oil in a large skillet over high heat.

2. Add chicken pieces and brown. 3. Add garlic, sauté until garlic is limp, about 3 minutes. 4. Sprinkle with salt and pepper. 5. Cook 1 min. then add wine and chicken stock (or water). 6. Cover and simmer, stirring occasionally until chicken is tender and cooked through, approx. 20 minutes. 7. Preheat oven to 425°F-220°C. 8. Blanch celery and green peppers, drain and discard liquid. 9. When chicken is done, drain off liquid, reserving 1/2 cup. 10. Combine chicken, reserved chicken liquid and vegetables. 11. Pour into pie pan, sprinkle with cheddar cheese and bake for 20 minutes. Stir in eggs till blended. Pour into greased 9 inch baking dish. Bake uncovered at 350 for 1 hour or until knife comes out clean.

See what the community has to say: The Best Exercises for Diabetes

Page 19


DAY 10

Date

Medication Log

My Blood Glucose Levels Breakfast: Before

After

Breakfast:

Lunch:

Before

After

Lunch:

Dinner:

Before

After

Dinner:

Bed Time: Before

Bed Time:

My Food Diary Breakfast:

Lunch:

Dinner:

Snacks:

Goal Progress

Exercise Log

Page 20


DAY 11

Date

Today’s Tip : Try a new vegetable today! Pick something you have never had and give it a shot. If you already eat a wide variety of veggies, just add an extra. Veggies, aside from corn and peas, are very low in carbohydrate and can be safely added to any meal plan.

Spinach Stuffed Tomatoes Recipe Ingredients 3 tsp seasoned breadcrumbs 1/2 cups grated Parmesan cheese, plus extra 1/4 cups onion\cooked, chopped 4 medium tomatoes\cooked 1/3 Lbs. fresh spinach\cooked

Nutrition Fa

1/4 cups bulgur

Servings per Calories

1/2 cups water

Sugars:

Cooking Instructions

minutes, or until tender. Clean spinach, drain, pat dry and coarsely chop. Cut off top of each tomato and scoop out pulp to make hollow shells. Chop pulp and drain in colander.

7.6 g

Carbohydrate Dietary Fiber:

Add dry bulgur, cover pan, and reduce heat to low. Simmer about 20

4 123

Protein:

1/8 tsp nutmeg

Prepare broiler. Bring water to boil in a saucepan over high heat.

cts

recipe:

s:

17.6 g

4.7 g 5.5 g

Fat Total: Saturated Fa ts: Mono-unsatu rated Fats: Poly-unsatura ted Fats: % Calories fro m Fat: Cholesterol:

Sodium:

Combine onion, drained tomato pulp and spinach in a saucepan.

5.1 g 2.7 g 2g 0.4 g 37.3 % 7.2 mg 261.8 mg

Cook until spinach is wilted, stirring constantly. Stir in next 3 ingredients and cooked bulgur. Fill each tomato with spinach mixture. Sprinkle with Parmesan cheese. (Dish can be prepared to this point; cover and refrigerated for 1 day before baking.) Turn on broiler. Arrange stuffed tomatoes on baking pan sprayed with nonstick cooking spray. Broil 5 inches from heat source 5-6 minutes until browned.

See what the community has to say: Green Leafy Vegetables Pack Anti-Diabetes Punch

Page 21


DAY 11

Date

Medication Log

My Blood Glucose Levels Breakfast: Before

After

Breakfast:

Lunch:

Before

After

Lunch:

Dinner:

Before

After

Dinner:

Bed Time: Before

Bed Time:

My Food Diary Breakfast:

Lunch:

Dinner:

Snacks:

Goal Progress

Exercise Log

Page 22


DAY 12

Date

Today’s Tip : Today add a new fruit! Make it a whole fruit, the fiber makes it worth eating the whole thing rather than just drinking the juice of the fruit.

Fruit Dip Ingredients Granulated sugar substitute equal to 1/4 cup sugar 3 Tbs. ground cinnamon 2 Tbs. dried lemon or orange peel (ground) 1 tsp ground allspice 1 tsp ground cloves 1/2 tsp freshly grated or ground cloves.

Nutrition Fa

1 serving is a Calories:

Cooking Instructions

cts

heaping Tbs.

Protein:

12

Carbohydrate

0g

Combine all ingredients in a small bowl, store tightly covered up

Total fat:

to two months

Sat. fat: Cholesterol:

:

9g trace

Fiber: Sugars:

trace 0mg 2g 0g

See what the community has to say: Succulent Superfruits Fill Up on Fiber

Page 23


DAY 12

Date

Medication Log

My Blood Glucose Levels Breakfast: Before

After

Breakfast:

Lunch:

Before

After

Lunch:

Dinner:

Before

After

Dinner:

Bed Time: Before

Bed Time:

My Food Diary Breakfast:

Lunch:

Dinner:

Snacks:

Goal Progress

Exercise Log

Page 24


DAY 13

Date

Today’s Tip : Pay attention to breakfast this morning. Make sure you eat it! If you already eat breakfast, make sure you get a protein choice and a fruit choice this morning. Antioxidants are great for us, and protein has staying power, helping us to stay full until the next meal. Of course eating breakfast starts our day out right no matter what!

Scrumptious Scramble Ingredients 1 teaspoon olive oil 1/2 cup diced red onion 1 ripe tomato, cored, seeded and diced (about 1 cup) 4 large eggs 4 large egg whites 2 tablespoons water (optional) 1 tablespoon finely chopped fresh dill or 1 teaspoon dried dill Salt and ground pepper to taste

Cooking Instructions 1. In a medium nonstick skillet, heat oil over medium heat. Add the onion, and cook for 2 minutes, stirring once or twice.

Nutrition Fa

Servings per Calories Total fat:

cts

recipe:

Saturated fat: Cholesterol: Sodium:

Carbohydrate Fiber:

4 118

s:

Protein:

Add the tomato and cook for 1 minute more. Transfer the

6g 1.5 g 212 mg 128 mg 4g 1g 11 g

onion-tomato mixture to a bowl and set aside. 2. in a medium bowl lightly beat together the whole eggs, egg whites and water (if using). Pour the egg mixture into the skillet and cook over medium-low heat, stirring frequently until the eggs are almost set. 3. Drain excess water from the tomato mixture and stir the mixture gently into the eggs. Toss in the dill, season with salt and pepper and serve.

See what the community has to say: The Beauty of Breakfast Go Ahead, Eat a Big Breakfast Breakfast food

Page 25


DAY 13

Date

Medication Log

My Blood Glucose Levels Breakfast: Before

After

Breakfast:

Lunch:

Before

After

Lunch:

Dinner:

Before

After

Dinner:

Bed Time: Before

Bed Time:

My Food Diary Breakfast:

Lunch:

Dinner:

Snacks:

Goal Progress

Exercise Log

Page 26


DAY 14

Date

Today’s Tip : Tonight, forgo your bedtime snackies, unless you need a snack to keep your blood sugar stable through the night. Tell yourself that dinner will be your last meal!

Salmon Cutlets with Pineapple Salsa Ingredients 4 salmon cutlets cut 1� thick

Pineapple Salsa: 5 1/2 ounces fresh pineapple, roughly chopped 2 spring onions, finely chopped

Nutrition Fa

1 fresh red chili, seeded and finely chopped

cts

Servings per

Calories: Carbohydrate

recipe:

1 tablespoon lemon juice 2 tablespoons freshly chopped mint

Total fat: Sodium: Fiber:

Cooking Instructions Preheat BBQ to medium heat. Cook salmon cutlets on lightly oiled

s:

4 373 10.5 g 20 g (sat 4.4 g) 81 mg 1g

grill for 3-5 minutes on each side or until flesh flakes when tested with a fork. To make salsa, place pineapple, spring onions, chili, lemon juice and mint in a food processor or blender and process to combine. Serve at room temperature with salmon cutlets.

See what the community has to say:

Anybody have tips to avoid snacking at night

Page 27


DAY 14

Date

Medication Log

My Blood Glucose Levels Breakfast: Before

After

Breakfast:

Lunch:

Before

After

Lunch:

Dinner:

Before

After

Dinner:

Bed Time: Before

Bed Time:

My Food Diary Breakfast:

Lunch:

Dinner:

Snacks:

Goal Progress

Exercise Log

Page 28


DAY 15

Date

Today’s Tip : Sit down as a family tonight for dinner. Make sure that you are ALL sitting down together for at least 20 minutes. Set a timer if you have to! Enjoy conversation and make sure everyone slows down. Eating slowly helps you better realize when you are full. This is a huge step towards eating the right amount of food for your body!

Oven-Fried Chicken Ingredients 5-1/2 oz (154 g) pork rinds 6 bone-in chicken thighs with skin, about 2 lb. (908 g) 6 bone-in chicken legs with skin, about 1.75 lb. (680 g) 1 large egg 1/2 cup (120 ml) mayonnaise

Nutrition Fa

2 Tbsp (30 ml) Dijon mustard

cts

Servings per

Carbohydrate

recipe:

1 1/2 tsp (7.5 ml) dried thyme

Fiber:

1 tsp (5 ml) sea salt

6

s:

1.3 g 0.4 g

Protein:

1 tsp (5 ml) freshly ground black pepper

Fat:

52.8 g

1 tsp (5 ml) dried oregano

Calories:

46.9 g 650

1/2 tsp (2.5 ml) garlic powder

Cooking Instructions Preheat the oven to 400 F (200 C). Place a wire cooling rack in a large rimmed baking sheet. In a food processor, grind the pork rinds. (A few larger pieces are desirable. Squish them up in the bag first to get the process started.) Spread on a large plate. Remove the skin from the chicken pieces. (Using a paper towel to grip the skin helps). In a shallow bowl, mix the egg, mayonnaise, mustard, thyme, salt, pepper, oregano, and garlic powder. Dip each piece of chicken in the mayonnaise mixture to coat thoroughly and then roll in the pork rinds to cover completely. Place the chicken on the wire rack, making sure there is enough room around each piece for the chicken to roast evenly and crisply. Bake for 40 minutes, or until the juice runs clear when the thickest part of the thigh is pricked with a knife.

See what the community has to say:

Estimating Portion Size Families That Eat Together Serve up Good Dietary Habits

Page 29


DAY 15

Date

Medication Log

My Blood Glucose Levels Breakfast: Before

After

Breakfast:

Lunch:

Before

After

Lunch:

Dinner:

Before

After

Dinner:

Bed Time: Before

Bed Time:

My Food Diary Breakfast:

Lunch:

Dinner:

Snacks:

Goal Progress

Exercise Log

Page 30


DAY 16

Date

Today’s Tip : Make sure you eat at least three meals today! Don’t skip any, this is rough on your metabolism! Our bodies do much better when we are fed regularly.

Cheesy Spaghetti Squash Casserole Ingredients 1 3lb spaghetti squash 2 T reduced fat parmesan topping or ** Fresh grated asiago 1/2 C 2% milk shredded mozzarella cheese 2 plum tomatoes finely chopped or

Nutrition Fa

** 3 large chopped plum tomatoes.

Servings per Calories

1/4 C fresh chopped parsley

cts

recipe:

10

Fat:

*Additions:

Cholesterol:

1 tsp. fresh minced garlic

50

Sodium: Carbohydrate

1 tsp oregano

Fiber:

Sea salt and pepper to taste Fresh chopped basil added just before serving for garnish.

:

Protein:

1.5 g 5 mg 80 mg 8g 1g 3g

Cooking Instructions 1. Wash and pierce squash so that steam can escape. Microwave on High for 10 minutes or until just softened, turning over after 5 minutes. Remove from microwave and let stand 5 more minutes. 2. Cut squash in half lengthwise. Remove seeds. Run fork through the flesh until it turns into spaghetti-like strands. Remove all flesh and put into a bowl. Throw away one half of the shell and keep the other half for serving. 3. Add remaining ingredients and toss lightly. Place back into empty shell. 4. Microwave for two minutes until heated throughout.

See what the community has to say:

Health Tip: Plan Ahead for Healthy Meals

Page 31


DAY 16

Date

Medication Log

My Blood Glucose Levels Breakfast: Before

After

Breakfast:

Lunch:

Before

After

Lunch:

Dinner:

Before

After

Dinner:

Bed Time: Before

Bed Time:

My Food Diary Breakfast:

Lunch:

Dinner:

Snacks:

Goal Progress

Exercise Log

Page 32


DAY 17

Date

Today’s Tip : Today at lunch and dinner, make sure you get a protein, a fruit, a veggie and a starch choice. The more balanced your meal the better controlled your blood sugar will be.

Fresh Applesauce Ingredients 8 cooking apples, peeled, cored and chopped 1/2 cup Splenda 1 tbsp. cinnamon Juice of 1/2 lemon 1 tsp. vanilla extract

Nutrition Fa

Servings per

Cooking Instructions 1. Place apples in a 5-quart pot. Add Splenda, cinnamon, lemon juice, and vanilla. Add just enough water to cover half the apples (to prevent a watery sauce). 2. Bring apples to boiling; reduce to a simmer

cts

recipe: Fat 6 Cholesterol 0g Sodium 0mg 0m s g Protein 40g Carbohydrate

Fiber 1g 3g

until apples are soft. 3. Hand-blend or mash apples to desired consistency. Serve warm or cold.

See what the community has to say:

Basics of Food Digestion: Did You Know?

Page 33


DAY 17

Date

Medication Log

My Blood Glucose Levels Breakfast: Before

After

Breakfast:

Lunch:

Before

After

Lunch:

Dinner:

Before

After

Dinner:

Bed Time: Before

Bed Time:

My Food Diary Breakfast:

Lunch:

Dinner:

Snacks:

Goal Progress

Exercise Log

Page 34


DAY 18

Date

Today’s Tip : If you test your blood sugar, test at least twice today, once when you wake up and once two hours after any meal.

Hudson’s Baked Tilapia Ingredients 4 (4 ounce) fillets tilapia Salt and pepper to taste 1 tablespoon Cajun seasoning, or to taste 1 lemon, thinly sliced 1/4 cup mayonnaise

Nutrition Fa

1/2 cup sour cream

Servings per Calories: Total Fat:

1/8 teaspoon garlic powder 1 teaspoon fresh lemon juice

Sodium: Total Carbs:

Preheat the oven to 350 degrees F. Lightly grease a 9x13 inch

Protein:

18.6g 62mg 598mg

Dietary Fiber:

Cooking Instructions

4 284

Cholesterol:

2 tablespoons chopped fresh dill

cts

recipe:

5.7g 1.5g 24.6g

baking dish. Season the tilapia fillets with salt, pepper and Cajun seasoning on both sides. Arrange the seasoned fillets in a single layer in the baking dish. Place a layer of lemon slices over the fish fillets. Use about 2 slices on each piece so that it covers most of the surface of the fish. Bake uncovered for 15 to 20 minutes in the preheated oven or until fish flakes easily with a fork. While the fish is baking, mix together the mayonnaise, sour cream, garlic powder, lemon juice and dill in a small bowl. Serve with tilapia.

See what the community has to say:

Ask the Expert: What are the basic guidelines for blood sugar testing? Why Testing Matters (Use It or Lose It)

Page 35


DAY 18

Date

Medication Log

My Blood Glucose Levels Breakfast: Before

After

Breakfast:

Lunch:

Before

After

Lunch:

Dinner:

Before

After

Dinner:

Bed Time: Before

Bed Time:

My Food Diary Breakfast:

Lunch:

Dinner:

Snacks:

Goal Progress

Exercise Log

Page 36


DAY 19

Date

Today’s Tip : Think about yesterday’s blood sugar testing results. Could any be improved upon? Do you count your carbs? Did any “after-meal” blood sugar reflect eating a bit too much or possibly not taking quite enough insulin? If so, discuss results with your physician or diabetes educator.

Low Sugar No Bake Chocolate Drop Cookies Ingredients 6 tbs. no sugar added Nestle Quick 1 tsp Vanilla extract 1/2 cup Margarine (I Can’t Believe It’s Not Butter) 1/2 0% fat milk 1 cup shredded coconut 3 cups cooking oats

Nutrition Fa

Servings per Calories Total fat:

12 34 .5g

Sodium:

Cooking Instructions

Carbohydrate

1. Mix first 4 ingredients until smooth

Sugars:

2. Mix in coconut and oats

cts

recipe:

s:

Protein:

24.5mg 4.5 10.5mg .5

3. Place on wax paper in rounded teaspoonfuls 4. Refrigerate for 1 hour

See what the community has to say:

Tracking your food – (discussion)

Page 37


DAY 19

Date

Medication Log

My Blood Glucose Levels Breakfast: Before

After

Breakfast:

Lunch:

Before

After

Lunch:

Dinner:

Before

After

Dinner:

Bed Time: Before

Bed Time:

My Food Diary Breakfast:

Lunch:

Dinner:

Snacks:

Goal Progress

Exercise Log

Page 38


DAY 20

Date

Today’s Tip : Set a goal today in which you will choose a treat that you indulge in a bit too often and schedule yourself to only eat it once a week. Get rid of extras you may have around the house, and don’t buy in bulk! Just buy one if you know you will be tempted to eat many!

Garden Fresh Zucchini and Tomato Soup Ingredients 2 1/2 tablespoons olive oil 1 medium zucchini, cubed 1 clove garlic, minced 8 large tomatoes, cored

Nutrition Fa

1 small sweet onion, chopped

Servings Per Calories: Total Fat:

1 tablespoon chopped fresh red chile pepper 1 (14 ounce) can vegetable broth

Sodium: Total Carbs:

2 teaspoons dried dill weed

Protein

1/4 teaspoon ground black pepper

4.8g

0mg 404mg

Dietary Fiber:

1 teaspoon salt

8 88

Cholesterol:

1 tablespoon dried tarragon

cts

Recipe:

10.5g 2.9g 2.5

Cooking Instructions Heat the oil in a skillet over medium heat. Cook and stir the zucchini and garlic in the skillet until lightly browned. Remove from heat, and set aside. In a blender or food processor, puree the tomatoes, onion, and chile pepper, leaving a few small chunks. In a large pot, mix the tomato puree and vegetable broth. Season with tarragon, dill, salt, and pepper. Bring to a boil, reduce heat to low, and mix in the zucchini and garlic. Cover, and cook 45 minutes. Garnish w/ a dollop of FF sour cream and some fresh chopped basil.

See what the community has to say:

Stock Your Kitchen for Diabetes Health – (discussion)

Page 39


DAY 20

Date

Medication Log

My Blood Glucose Levels Breakfast: Before

After

Breakfast:

Lunch:

Before

After

Lunch:

Dinner:

Before

After

Dinner:

Bed Time: Before

Bed Time:

My Food Diary Breakfast:

Lunch:

Dinner:

Snacks:

Goal Progress

Exercise Log

Page 40


DAY 21

Date

Today’s Tip : Today sit down and review the last three weeks. What goal was the most challenging? What could you work on long term? Do you need to implement an exercise program? Work on meal choices? Test more consistently? What would benefit you the most as you continue to care for your diabetes? At the very least, start at day one and do these goals again. Diabetes is a long term disease which requires long term effort, but little steps make HUGE differences. Keep up the good work and give yourself a pat on the back. Well done!

Italian-Style Cream Pudding Ingredients 1 packet unflavored gelatin 1/2 cup cold water 1 cup heavy cream 3/4 cup granular Splenda or equivalent liquid Splenda 1-2 teaspoons vanilla (see comments below) 15 ounces whole milk ricotta cheese

Nutrition Fa

Servings per With granula

Cooking Instructions

6

r Splenda: Fat

Protein 24g

In a medium pot, evenly sprinkle the gelatin over the cold water;

Carbohydrate

let stand 5 minutes. Cook and stir over low heat until the gelatin

Dietary Fiber

is completely dissolved but don’t let it boil. Whisk in the cream,

cts

recipe:

With liquid Sp

lenda: Fat

10g 6.5g 0g

Splenda and vanilla. Pour the cream mixture into a blender.

Protein 24g

Add the ricotta cheese. Blend on high speed until pureed

Carbohydrate

and smooth. Pour into 6 custard cups or small dessert dishes.

Dietary Fiber

10g 3.5g 0g

Chill at least 2 hours or until set.

Page 41


DAY 21

Date

Medication Log

My Blood Glucose Levels Breakfast: Before

After

Breakfast:

Lunch:

Before

After

Lunch:

Dinner:

Before

After

Dinner:

Bed Time: Before

Bed Time:

My Food Diary Breakfast:

Lunch:

Dinner:

Snacks:

Goal Progress

Exercise Log

Page 42


21-days-guide