The Diabetes Prevention and Management Cookbook: Your 10-Step Plan for Nutrition and Lifestyle

The Diabetes Prevention and Management Cookbook: Your 10-Step Plan for Nutrition and Lifestyle


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In clear, easy-to-understand programs, this book focuses on how to prevent, manage and potentially reverse diabetes.

The incidence rate of diabetes continues to grow at alarming levels. To combat this worrisome trend, the authors provide an easy-to-follow plan in 10 comprehensive steps. All the information is evidence-based and meets the very latest recommendations from North American experts on diabetes. The program includes 150 diabetes-suitable recipes that contribute to an enriched, healthy diet for better glucose control, improved lipid levels, lower blood pressure and weight loss — an overall healthier life.

The 10 steps are:

  • Step 1 - 3 Squares a Day (eat 3 meals each day, spread 4 to 6 hours apart)
  • Step 2 - Carbohydrates are Key (eat a carb at each meal)
  • Step 3 - Steady as She Goes (select low and medium glycemic foods most often)
  • Step 4 - The Promise of Protein (eat low fat protein at every meal)
  • Step 5 - Fat: Friend or Foe? (focus on healthy fats)
  • Step 6 - Keep Salt in the Sea (limit sodium to 1500 mg based on 1600 calorie diet with maximum 2300 mg per day)
  • Step 7 - Think Before You Drink (choosing low calorie, low carb beverages)
  • Step 8 - Shake a Leg (aim for 30 minutes of exercise each day with a blend of cardio and strength training)
  • Step 9 - More Sleep and Less Stress
  • Step 10 - Win at Losing (lose 5 to 10% of your body weight, if you're overweight)

Following the 10-step plan enables the diabetic to make lifestyle changes that have a positive impact on controlling this disease. And the whole family will enjoy the healthy and delicious recipes. This book provides all the information and support for people to make meaningful changes in their lives without sacrificing taste and convenience.

Product Details

ISBN-13: 9780778804437
Publisher: Rose, Robert Incorporated
Publication date: 04/07/2013
Pages: 384
Sales rank: 1,232,825
Product dimensions: 7.00(w) x 9.90(h) x 1.00(d)

About the Author

Johanna Burkhard has a BA, Food Science and Nutrition, and is an established food writer and cookbook author of several best-selling books. She is also a public relations consultant for the culinary, wine and tourism sector.

Barbara Allan is a Registered Dietitian and a Certified Diabetes Educator who has worked in outpatient and inpatient care, administration and research on diabetes. She is also an active diabetes volunteer, as a speaker and committee member.

Table of Contents

Acknowledgments 4

Introduction 5

Part 1 Lifestyle for Diabetes Prevention and Management

Chapter 1 Understanding Diabetes 8

What Is Diabetes? 8

What Is Prediabetes? 12

How Are Diabetes and Prediabetes Diagnosed? 13

How Can Diabetes Be Prevented? 14

If You Have Type 1 Diabetes 19

If You Have Had Gestational Diabetes 20

Chapter 2 Nutrition 101 22

Macronutrients and Micronutrients 22

Food Guides 25

How Much Should I Eat? 26

Do I Need Any Supplements? 27

How to Read a Food Label 30

Chapter 3 A 10-Step Approach to Preventing and Managing Diabetes 38

Step 1 Eat Three Meals a Day, Spread 4 to 6 Hours Apart 39 Step 2: Limit Carbohydrate to 45 to 75 Grams per Meal 44

Step 3 Choose Low- and Medium-GI Foods Most Of ten 58

Step 4 Choose Healthy Fats 63

Step 5 Eat Low-Fat Protein at Every Meal 74

Step 6 Aim to Limit Sodium to 1500 Milligrams per Day 81

Step 7 Choose Low-Carb, Low-Calorie Beverages 88

Step 8 If You Are Overweight, Lose 5% to 10% of Your Weight 92

Step 9 Aim for 30 Minutes of Exercise a Day 101

Step 10 Get 7 to 9 Hours of Sleep and Safeguard Your Mental Health 108

Chapter 4 Other Aspects of Diabetes Care 118

If You Have Prediabetes 119

If You Have Diabetes 120

Know Your ABCs - and Your U 122

Your Diabetes Team 123

Blood Glucose Self-Testing 126

Oral Medications for Diabetes 129

Injectable Medications for Diabetes 132

Setting Goals the SMART Way 135

Part 2 Recipes and Menus for Diabetes Prevention and Management

Introduction to the Menus and Recipes 138

1600-Calorie Daily Menu Plans 148

Breakfast and Brunch 165

Snacks, Appetizers and Sandwiches 183

Soups 203

Salads and Dressings 221

Beef, Lamb and Pork 245

Chicken, Turkey, Fish and Seafood 267

Tofu, Pasta, Legumes and Grains 293

Vegetables 319

Breads, Muffins and Cookies 339

Desserts 353

Appendix 1 Food-and Activity Journal 370

Appendix 2 Quitting Smoking 372

Resources 374

References 375

Index 377

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