GlucoMenu® Newsletter December 27, 2010 - January 2, 2011
Unsubscribe Click Here | Subscribe Click Here
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.
Message from Christine:
Hi Everyone! This week's newsletter covers:
Make it a great week!
Christine Carlson, Registered Dietitian & Certified Diabetes Educator
- Diabetes Resolutions 2011
- Stir Fry Recipe
- Diabetes & Alcohol
- What kind of nuts should I buy? (e-mail to Christine)
- Support Group
GlucoMenu® Nutrition Director
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!
- 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. 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.
Featured Article: Diabetes & Alcohol
Having diabetes does not mean you have to give up alcohol, so long as your alcohol consumption is in moderation. Moderation in alcohol terms equates to having...
Diabetes & Alcohol
FOODPICKER® Diabetes v2.0 Now Available!
E-mails to Christine:
Q: What kind of nuts should I buy?
A: Nuts can be a great addition to your meal plan. Nutritionally, they contain fiber and a variety of vitamins and minerals. In addition, they are cholesterol free and contain unsaturated fats (including monounsaturated fats). Nuts are high in fat and calorie dense so you want to watch portion sizes...
Read Christine's Entire Answer
GlucoMenu® Support Group:
In this issue:
GlucoMenu® Stir Fry
2 fl. oz water
1 T. light soy sauce
1 t. honey
1 T. rice vinegar
1 red hot chili pepper, minced (if desired)
1/2 garlic clove, minced
1/4 cup carrots
1/4 cup green beans
1/4 cup broccoli
1/4 cup mushrooms, sliced
1/4 cup red onions, sliced
1/4 cup water chestnuts, sliced
3 oz. roasted chicken breast, sliced
1. Mix water, soy sauce, honey, vinegar, pepper (to desired hotness), and garlic to make sauce.
2. Saute vegetables in wok for 2 minutes. Add chicken.
3. Pour sauce in and heat for an additional minute or to desired crispness of vegetables.
4. Serve immediately.
5. Makes 1 serving.
Nutrition Facts per serving:
Calories: 252, Carbohydrate: 24 g, Fiber: 4 g, Fat: 4 g, Protein: 32 g, Sodium: 619 mg
1. Help with sweet cravings?
2. After breakfast spikes
3. Pre-Diabetic (response)
4. Just diagnosed and need help (response)
5. Frustrated & looking for suggestions (response)
I want to thank you very much! I talked with my husband about trying your menus, and he agreed... What a blessing you have been!
The most amazing thing he says about this diet is he is never hungry on it. You are truly amazing lifesavers.
More Customer Reviews...