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1. items It tells the end user if they should select a food more often less often or in moderation Pre Diabetes Pre Diabetes is a condition where one has fasting blood sugar levels above normal blood sugar between 100 125 mg dl but the blood sugar levels are not high enough to diagnose diabetes fasting blood sugar above 126 mg dl Pre Diabetes was previously called impaired glucose tolerance or impaired fasting glucose Those with Pre Diabetes are at greater risk for developing Type 2 Diabetes but there are preventative measures including weight loss increased physical activity and following a healthy diet see Diabetes Prevention Program in this glossary for more details Protein Protein is one of the three major sources of energy the other two being carbohydrate amp fat Lean sources of protein include skinless chicken or turkey breast fish egg whites or egg substitute and fat free cottage cheese There are 4 calories per gram of protein Sodium The American Diabetes Association recommendation for sodium is less than 2300 milligrams per day Those with hypertension or high blood pressure may have been warned about eating too much sodium For some limiting sodium or salt helps control blood pressure Sugar Alcohols Sugar alcohols are reduced calorie sugar substitutes that can be found in sugar free candies and desserts Sugar alcohols do not have as much effect on blood sugar in comparison to regul
2. be frozen and used week to week Other items such as cereal brown rice and crackers can be kept on hand in your cabinet for use week to week Take advantage of your bulk section in the grocery store to purchase only what you need Nutrition Facts Nutritional information for every meal amp snack on the menu can be located via the Nutrition Facts link directly below the Grocery List We provide total calories carbohydrate fiber fat protein and sodium for the day as well as for each meal amp snack You can find more detailed Nutrition Facts information in the next section of this manual Calorie Level There are five calorie levels available 1200 1500 1800 2100 amp 2400 Calorie level can be changed at anytime by visiting the My Info link once you login You can confirm your current calorie level by visiting the Nutrition Facts and My Info links Substitution List A Substitution List link is available once you login to the program This list is very helpful for those with food allergies It also comes in handy if you have a food dislike or would like to use something you have on hand If you are allergic to a food or dislike a food you will need to use the substitution list to replace that food on the menu To use the Substitution List simply located the food you wish to replace and substitute with a like food c 2011 www GlucoMenu com Nutrition Facts While there is no one diabetic diet we try to offer healthy
3. blood sugar has been running over the past 3 months The American Diabetes Association ADA recommends striving for an Alc of less than 7 for those with diabetes BMI Body Mass Index BMI is based on weight and height and used as an indicator for obesity A healthy BMI is 18 5 to 24 9 A BMI of 25 or above is associated with heart disease type 2 diabetes and high blood pressure Body Calculator There is a Body Calculator located at http GlucoMenu com Body_Calculator you can also find the Body Calculator via the Links page Use our Body Calculator to help you determine e Calories needed to maintain your current bodyweight e Body Mass Index indicator for disease based on body weight e Ideal body weight based on height amp frame size Calories A calorie is a unit of energy your body uses from the food amp beverages you consume One pound of body weight is equal to 3500 calories Excess calories that the body does not expend will be stored as fat Carbohydrate Carbohydrate is one of the three major sources of energy the other two being protein amp fat Types of carbohydrate include sugar starch and fiber Sources of carbohydrate include fruits vegetables grains and dairy products There are 4 calories per gram of carbohydrate Diabetes Prevention Program The Diabetes Prevention Program DPP found that those with Pre Diabetes can make simple lifestyle changes to reduce risk for diabetes later in life The D
4. day of menus to see results with the program In the beginning you may want to pick a couple of days of menus to your liking and repeat those days until you are ready for more variety If you are on a tight budget this approach will help you utilize the food you already have on hand while minimizing costs Once you login to the GlucoMenu com website you will be presented with the two weeks of menus recipes grocery lists and nutrition facts You should print these items 2 GlucoMenu Mozilla Firefox File Edit View History Bookmarks Tools Help GlucoMenu http glucomenu com pat _memydefault asp mc 12002di car128fn Bo C 4 I am doing fabulous according to my diabetes educators a GlucoMenu Member Friday a 30 201 Eat Right Exercise Az Live Better Good Food Better Control ak Home Substitution Chart My Info Tools Hello Bob Menus Menus Monday 10 3 2011 Sunday 10 97 2011 Menus Recipes Monday 9 26 2011 Sunday 10 2 2011 Recipes Monday 10 3 2011 Sunday 10 9 2011 Recipes Members Grocery List Monday 9 26 2011 Sunday 10 2 2011 Grocery List Monday 10 3 2011 Sunday 10 9 2011 Grocery List Logout Nutrition Facts Monday 9 26 2011 Sunday 10 2 2011 Nutrition Facts Monday 10 3 2011 Sunday 10 9 2011 Nutrition Facts GlucoMenu Copyright 2011 GlucoMenu GlucoMenu Terms of Use www GlucoMenu com Notice the Substitution link at the top of the page In
5. increase the good cholesterol HDL cholesterol HDL cholesterol carries cholesterol out of the body instead of depositing it in the arteries or tissues Getting started with exercise If you haven t exercised in a long time true for many you will want to be sure and slowly workup to the above recommendations One suggestion for beginners is to add 1 minute every day to your exercise routine Be sure to speak with your doctor about any exercise regime you are considering Avoid painful activities No pain no gain Physical activity should not be painful Gradually increase exercise intensity and duration with each workout Avoid the common mistake of jumping into exercise only to pull a muscle strain a knee or twist an ankle Exercise daily to benefit your health not hamper it with an injury Types of exercise The key to being consistent with exercise over the long run is to find something you enjoy Choose a physical activity that you can easily fit into your lifestyle If going to the gym every day is not realistic with your schedule location then try waking up a little earlier and going for a brisk walk If you have a lunch hour at work go for a walk after you eat Making exercise easier It takes some effort and dedication to exercise every day however the benefits are worth it Listening to music makes exercise easier Use a music device with headphones MP3 CD or tape player to keep you moving Choose your favorite up
6. menus embracing the recommendations of the American Diabetes Association We focus on a variety of grains fruits vegetables low fat dairy products lean meats and other protein sources and healthier fats Our menus average about 50 from carbohydrate evenly distributed throughout the day less than 30 fat less than 10 saturated fat and less than 300 mg of cholesterol The remainder of the calories are derived from protein Calories Menus are based on calorie level We provide total daily calories as well as calories for each meal and snack Carbohydrate Carbohydrate is evenly distributed throughout the day in our menus We focus on nutrient dense carbohydrates providing additional vitamins minerals and fiber The RDA for carbohydrate has been set at 130 grams per day for children and adults The brain alone uses an average minimum of 130 grams carbohydrate daily This minimal amount is where the RDA is derived Consider that other parts of the body would like to use carbohydrate for energy as well Fiber You will find our menus include higher fiber products such as brown rice whole fruits and vegetables whole grain bread and high fiber tortillas The American Dietetic Association recommends 20 35 grams of fiber per day Fiber is a type of carbohydrate found in fruits vegetables and grains The benefits of eating a diet rich in fiber include aids in weight loss can help reduce blood cholesterol can help delay sugar into t
7. GlucoMenu User Manual Contents Introduction from Christine 0 cc ccc eee c cece cece ence kk kk kk k kk kk k kk kk k CICHINS SATCU Sacre reai 200050004 55a 9 2320 025504055 0205 2255 2 9500 4 95 aeons Programi N BNN KM e EE A E EE MB BRE nHJBJ EDM MD DMME Menus recipes grocery lists nutrition facts Calorie levels amp how to adjust Substitution list Nutrition Facts amp basis for the MENUS LEK K k Calories Carbohydrate Fiber Fat Protein Sodium EXET Se Hide sive Sek pies Svan Sex Ran sao E aaah aon Sees a AS reas Exercise recommendations frequency amp duration Benefits of exercise increased insulin sensitivity Getting started with exercise Avoiding common pitfalls no pain no gain Sample beginners walking program Mn e Sem mmn ep 3500 calories one pound 1 2 pounds per week Body Calculator Blood sugar recommendations oi 56 ded vias KK Kek veces Glossary Aeacuetysistaenives PN KE 005555 n 00E n ye k ya N M Q0 Q5 sU ya NIN DO Ee be bal 0006 c 2011 www GlucoMenu com Introduction from Christine The basic idea behind GlucoMenu is to provide an easy to follow program with lots of variety using common foods found at any major grocery store Since we provide a new menu for every day of the week you should have no trouble finding something to your liking In the event you don t like a particular day of menus or don t have the food it
8. PP found that subjects with Pre Diabetes experienced a 58 reduction of risk for Type 2 diabetes when they e lost a modest amount of weight 5 7 of their body weight e exercised at moderate intensity for an average of 30 minutes a day five days per week most chose to walk for exercise e 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 c 2011 www GlucoMenu com 11 Fat Fat is one of the three major sources of energy the other two being carbohydrate amp protein Healthier types of fat include monounsaturated fats e g olive oil amp canola oil and omega 3 fatty acids e g seafood walnuts leafy greens Fats that should be limited include saturated fats e g butter amp lard Trans fats are commonly found in baked products and snack foods and should be minimized There are 9 calories per gram of fat Fiber Fiber is a type of carbohydrate found in fruits vegetables and grains The American Dietetic Association recommends 20 35 grams of fiber per day The average American only gets 12 grams of fiber each day Food Picker The Food Picker application can be found at http GlucoMenu com Food_Picker Food Picker is a tool that analyzes over 5 000 common foods beverages and restaurant
9. ar table sugar c 2011 www GlucoMenu com 12 Type 1 Diabetes Type 1 Diabetes is a disorder in which the body does not produce insulin a hormone that aids in moving sugar from the blood to the cells This type of diabetes can be due to a virus or autoimmune disorder in which the body does not recognize an organ as its own and attacks it In this case the body attacks an organ known as the pancreas where insulin is made This type of diabetes is usually diagnosed before age 40 Type 2 Diabetes Type 2 Diabetes occurs when insulin that the body produces is less efficient at moving sugar out of the bloodstream Some sugar is moved out of the blood just not as effectively compared to a person with normal insulin efficiency High blood sugar is a result of this Treatment of Type 2 Diabetes includes a healthy diet physical activity exercise and medication c 2011 www GlucoMenu com 13
10. beat music to stay motivated during a workout c 2011 www GlucoMenu com Proper attire Minimize impact on joints with shoes designed for your exercise activity If you walk for exercise purchase walking shoes and if you jog or run purchase running shoes Shoes designed for a specific activity can help prevent injury to joints and reduce foot ankle and knee stress Replace running and walking shoes every three months Tennis shoes amp cross trainer shoes are not the same as running shoes and walking shoes Gyms amp exercise classes Consider joining a gym or health club Becoming a gym member can help you exercise consistently especially on the days where outdoor activity is not an option due to weather Ask your local health club for a free 2 week pass to evaluate whether it is a fit for you Health club staff should be able to introduce you to the equipment how to use it and other benefits of the facility Joining an exercise class can help keep you motivated and consistent with your workouts because they are offered at set times Make sure the difficulty level meets your fitness ability and determine if the instructor is certified to teach exercise classes Exercise should always include a warm up heart rate monitoring and a cool down period with stretching c 2011 www GlucoMenu com Sample walking program for beginners The Walk Walking can be broken down into 3 parts warm up brisk or fast walk and cool d
11. em in your pantry simply select from another day and repeat that day of menus until you are ready for something new GlucoMenu embraces the recommendations of the American Diabetes Association and the American Heart Association Careful consideration has been made in creating the Nutrition Facts section You will notice our menus are higher in fiber lower in fat with carbohydrate evenly distributed throughout the day It is my sincere hope that our program helps you to achieve your health goals Although no one aspect of diabetes management is a silver bullet studies have shown that diabetes related complications can be minimized when a healthy lifestyle is adopted A healthy lifestyle includes a balanced diet and regular exercise over the long term I find I get a lot more out of life when I am eating right and exercising on a regular basis I hope the same holds true for you Christine Carlson MS RD BC ADM CDE GlucoMenu Nutrition Director GlucoMenu Christine is a Registered Dietitian amp Certified Diabetes Educator Christine also serves on the Diabetes Panel of Experts for Diabetes Monitor Her professional memberships include e American Association of Diabetes Educators e American Diabetes Association e American Dietetic Association Christine Carlson Registered Dietitian amp Certified Diabetes Educator c 2011 www GlucoMenu com Getting started with GlucoMenu You do not have to follow every single
12. he bloodstream and may alleviate constipation Fat Our menus average less than 30 calories from total fat and less than 10 calories from saturated fat You will find that our menus focus on healthier fats including olive oil canola oil and nuts Protein We strive to include lean choices of protein to reduce fat in the menus In the event that you have kidney issues you should speak with your doctor about how much protein is appropriate Sodium We embrace the American Diabetes Association guidelines for sodium You will find our menus call for reduced sodium products c 2011 www GlucoMenu com Exercise Ideally you should be exercising at a moderate intensity for 30 45 minutes five days a week The American Diabetes Association recommends exercising on most if not all days of the week and suggests no more than 2 days off between exercise sessions Benefits of exercise Those with diabetes often see improved glucose tolerance and insulin sensitivity from exercise Exercise increases calories burned which helps to reduce body weight too For some this may mean taking less medication Those with diabetes are at increased risk for heart disease 1 cause of death in the United States Exercise reduces risk for heart disease by strengthening the heart The heart is a muscle and can be conditioned with exercise Exercise helps reduce resting heart rate Exercise also aids in reducing blood pressure Finally exercise helps to
13. on who does not have diabetes The goal of blood sugar depends on when you are testing before a meal pre prandial after a meal post prandial prior to going to bed Each organization below provides guidelines for a variety of blood sugar testing times The American Diabetes Association acknowledges these as normal blood sugar for healthy people who do not have diabetes e fasting before eating lt 100 mg dl e 2 hours after eating post prandial lt 140 mg dl e Alc blood sugar test 3 month blood sugar indicator 4 6 The American Diabetes Association recommends the following blood sugar goals for those with diabetes e before eating pre prandial 70 130 mg dl e 1 2 hours after eating peak post prandial lt 180 mg dl e Alc blood sugar test 3 month blood sugar indicator lt 7 The American Association of Clinical Endocrinologists endocrinologists are medical doctors specializing in disorders including diabetes recommends the following blood sugar goals for those with diabetes e before eating pre prandial 110 mg dl e 2hours after eating post prandial 140 mg dl e Alc blood sugar test 3 month blood sugar indicator lt 6 5 Each person may have different goals for treating their diabetes It is important to discuss blood sugar control goals with your diabetes educator or doctor so you know what to personally try to achieve c 2011 www GlucoMenu com 10 Glossary Alc Alc test reveals what your average
14. own 1 Warm up this is a slow walk at the beginning of your workout The warm up lasts 5 minutes 2 Brisk walk increase your pace for this portion of the walk This will be the main portion of your workout The primary goal is to build up to 30 minutes of brisk walking 5 times a week 3 Cool down this is a slow walk at the end of your workout to slowly bring your heart rate and breathing back to normal The cool down lasts 5 minutes BUILD UP TO 30 MINUTES BRISK WALKING FIVE DAYS A WEEK WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8 WEEK 9 WARM UP TIME FAST WALK TIME walk slowly 5 min walk slowly 5 min walk slowly 5 min walk slowly 5 min walk slowly 5 min walk slowly 5 min walk slowly 5 min walk slowly 5 min walk slowly 5 min walk briskly 5 min walk briskly 8 min walk briskly 11 min walk briskly 14 min walk briskly 17 min walk briskly 20 min walk briskly 23 min walk briskly 26 min walk briskly 30 min COOL DOWN TIME TOTAL TIME walk slowly 5 min 15 min walk slowly 5 min 18 min walk slowly 5 min 21 min walk slowly 5 min 24 min walk slowly 5 min 27 min walk slowly 5 min 30 min walk slowly 5 min 33 min walk slowly 5 min 36 min walk slowly 5 min 40 min c 2011 www GlucoMenu com 8 Weight Loss Weight loss and weight gain are affected by 1 Food Consumption calories consumed 2 Energy Expended activi
15. the event you are allergic or dislike a food you can use the Substitution List Simply locate the food you wish to replace and substitute with a like item Every Monday GlucoMenu displays a new week of menus so be sure and login sometime during the week to get your new menus c 2011 www GlucoMenu com Program Features Once you login to the GlucoMenu website you will be presented with two weeks of menus recipes grocery lists and nutrition facts You should print these items for future use Menus You will find that the menus are seasonal and consider holidays We include grilled items and salads in the summer months and more soups amp casseroles during the winter months The asterick symbol next to a menu item indicates this is one of the three highlighted recipes for the week Detailed recipe information is available from the recipe link directly below the menu links once you login Recipes Every week GlucoMenu features three recipes and incorporates them into the menus All of the ingredients for these recipes are included in the Grocery List for the week Grocery List The Grocery List we provide is comprehensive and includes everything you would require if you were to follow our menus strictly Be sure to mark off items you already have in your kitchen so that you do not have to spend extra at the supermarket Some items will reappear on the menu each week Items like skinless chicken breasts and wheat bread can
16. ty such as exercise One pound of body weight is equal to 3500 calories Lose 1 pound of weight each week by reducing food consumed daily by 250 calories and increasing energy expended by 250 calories for a total daily calorie deficit of 500 Five hundred calories per day x 7 days per week 3500 calories or one pound weight loss per week The goal of long term weight loss is best accomplished by adopting eating and exercise habits that you will stick with every day Gaining weight doesn t occur overnight and neither does losing it Do not become discouraged stay focused on your goal and know that it takes time When weight loss occurs you will be able to move better breathe better and resting heart rate will decrease making exercise a bit easier to accomplish each day 1 2 pounds weight loss per week is realistic and sustainable If you lose 1 2 pounds per week for three months that works out to be 12 24 pounds Body Calculator There is a Body Calculator located at http GlucoMenu com Body_Calculator you can also find the Body Calculator via the Links page Use our Body Calculator to help you determine e Calories needed to maintain your current bodyweight e Body Mass Index indicator for disease based on body weight e Ideal body weight based on height amp frame size c 2011 www GlucoMenu com Blood Sugar Recommendations Normalizing blood sugar is the main goal Strive to get blood sugar close to that of a healthy pers

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