Jaynie Higgins - The Ultimate Diabetes Meal Planner: A Complete System for Eating Healthy with Diabetes

Director, Book Publishing, Robert Anthony; Managing Editor, Book Publishing, Abe Ogden; Editor, Greg Guthrie; Production Manager, Melissa Sprott; Composition, Circle Graphics, Inc.; Cover Design, Jody Billert; Printer, R.R. Donnelley.

Nutritional Consulting: Clara Schneider, MS, RD, RN, LD, CDE

2009 by the American Diabetes Association, Inc. All Rights Reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including duplication, recording, or any information storage and retrieval system, without the prior written permission of the American Diabetes Association.

Printed in the United States of America
1 3 5 7 9 10 8 6 4 2

The suggestions and information contained in this publication are generally consistent with the Clinical Practice Recommendations and other policies of the American Diabetes Association, but they do not represent the policy or position of the Association or any of its boards or committees. Reasonable steps have been taken to ensure the accuracy of the information presented. However, the American Diabetes Association cannot ensure the safety or efficacy of any product or service described in this publication. Individuals are advised to consult a physician or other appropriate health care professional before undertaking any diet or exercise program or taking any medication referred to in this publication. Professionals must use and apply their own professional judgment, experience, and training and should not rely solely on the information contained in this publication before prescribing any diet, exercise, or medication. The American Diabetes Associationits officers, directors, employees, volunteers, and membersassumes no responsibility or liability for personal or other injury, loss, or damage that may result from the suggestions or information in this publication.

The paper in this publication meets the requirements of the ANSI Standard Z39.48-1992 (permanence of paper).

ADA titles may be purchased for business or promotional use or for special sales. To purchase more than 50 copies of this book at a discount, or for custom editions of this book with your logo, contact the American Diabetes Association at the address below, at booksales@diabetes.org, or by calling 703-299-2046.

American Diabetes Association
1701 North Beauregard Street
Alexandria, Virginia 22311

Library of Congress Cataloging-in-Publication Data
Higgins, Jaynie.
The ultimate diabetes meal planner / Jaynie Higgins with David Groetzinger.
p. cm.
Includes index.
ISBN 978-1-58040-299-6 (alk. paper)
1. DiabetesDiet therapyRecipes. I. Groetzinger, David. II. Title.
RC662.H54 2008
641.56314dc22
2008033680
eISBN: 978-1-58040-377-1

Contents

Winter Cycle

Spring Cycle

Summer Cycle

Fall Cycle

Thanks are due to my friends and my clients. I couldnt have completed this book without the support of my folks, Victor and Joan Hanington; my two girls, Geneva-Beth and Haleigh; and my husband, Hal Higgins, Jr., who persevered with me for more than eight years. I must also thank God, who gave me the gifts and talents to help others through the example I set in my life with diabetes.

Thanks also go to my dear friend, David Groetzinger. Without him, the Ultimate Diabetes Meal Planner would never have become a reality.

Lastly, special thanks go to the staff of the American Diabetes Association for their collaboration and support in publishing this book.

Jaynie Higgins
www.Jaynie.me

Thanks go to Jaynie Higgins, who has been a tireless and supportive partner in bringing this book to publication. Its been a long, excellent adventure.

I must also acknowledge Greg Guthrie, our editor at the American Diabetes Association, whose professionalism and expertise led us from a wonderful idea to a tremendous book.

I owe a deep and loving thanks to my wife. Without her vigorous and endless encouragement, I would have never stopped procrastinating and eventually finished this project. It only took 10 years, Vix!

David Groetzinger
www.ResidentialCareSolutions.weebly.com

Although diabetes can be treated, it still has no cure. Turning this obstacle into opportunity goes beyond having a vision. It is more like having a mission. Your quality of life does not have to suffer because of diabetes, disability, or age. Proper nutrition and exercise can help you manage diabetes and bringing wellness into your life. Through proper fitness and diet, I have been able to not only improve my life with diabetes, but Ive also been able to pass on the secrets of my success to other people with diabetes.

I never imagined that Id be where I am today. At first, my chosen career was in gerontology, and I was the owner of a licensed assisted-living facility. But life took me in a different direction when my evening job as a certified fitness instructor turned into a full-time career.

I got involved in teaching fitness and weight training when my daily exercise routine became stale and burdensome. Because I have type 1 diabetes, exercise is something that I have to accomplish to stay healthy. One night, after crying through my entire five-mile run, I decided that variety and change needed to become a priority. I designed my own free-weight program, and after a few months of strength training (and running two to three times a week), people started asking me how I did it. I began training people in my home, but my client list quickly grew so large that I found myself scouting for a larger location for my gym.

In order to keep fit, I was also eating healthfully. Soon, people were asking me about my nutrition, too. Before I knew it, I was spending endless hours writing meal plans to help others transform their lives. Seeing the fruits of their success reminded me of something that I learned at my assisted-living facilitythe menu is always number one! Its always easier to follow a healthy meal plan if the menus include variety and taste. The fruits of those years of labor are now here in your hands, the Ultimate Diabetes Meal Planner.

Diabetes ABCs (and Ds)

The content of this manual is based on what worked for me in getting my diabetes under control, but I also think its important to keep in mind the Diabetes ABCs.

A is for A1C. This test measures your average blood glucose levels over the previous three months. You should have an A1C test regularly.

B is for Blood Pressure. Diabetes and high blood pressure (hypertension) often go hand in hand. High blood pressure can lead to kidney damage, heart attacks, and stroke.

C is for Cholesterol. There are two kinds of cholesterol youll want to watch: LDL (or bad) cholesterol and HDL (or good) cholesterol. LDL cholesterol can build up and clog your blood vessels, leading to heart attacks and stroke. HDL cholesterol can remove other cholesterol from your blood vessels.

It is important to keep these care goals in mind and to speak with your health care providers about where to set your goals. However, my own experiences taught me that many diabetes self-care problems revolved around the plate. By eating healthfully and exercising regularly, I began bringing health into my life. You can, too! It was my goal of following a nutritious diet and getting regular exercise that changed my diabetes story into a life-abetes success journey.