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    GlucoMenu® Newsletter December 27, 2010 - January 2, 2011

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    Message from Christine:

    Hi Everyone!  This week's newsletter covers:
    1. Diabetes Resolutions 2011
    2. Stir Fry Recipe
    3. Diabetes & Alcohol
    4. What kind of nuts should I buy? (e-mail to Christine)
    5. Support Group
    Make it a great week!

    Christine Carlson, Registered Dietitian & Certified Diabetes Educator
    GlucoMenu® Nutrition Director

    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.  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® Stir Fry

    Recipe Ingredients:
    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

    Recipe Directions:
    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


    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

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    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:
    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...

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