21 days to better diabetes control

7/30/2019 21 Days to Better Diabetes Control

1/43

21 Days to Better

Diabetes Control

Tips provided by Jessica Gibbons, Certified Diabetes Educator


2/43

Date

Todays Tip : Take a deep breah and si down or ve minues. Breahe slow and easy,

and remind yoursel ha you absoluely can se and keep a goal each day or he nex weny-one

relaed o caring or your diabees.

DAY 1

Pag

Apple Spinach SaladIngredients

4 cups spinach, baby

1 medium apple, Granny Smih, cored and sliced

1/4 cup onion, red, hin wedges

2 ablespoon cherries, dried, snipped

1/2 cup cheese, ea, crumbled, (opional)

1/4 cup oil, ol ive

1/4 cup vinegar, balsamic

2 easpoon hyme, resh

1 easpoon musard, dijon-syle

1/4 easpoon sal

Cooking Instructions

Make-Ahead Direcions: Prepare he vinaigree as direced.

Cover and chill or up o 1 week. Serve he leover vinaigree

wih a ossed vegeable salad.

Apple-Spinach Salad:

In a large bowl, oss ogeher spinach, apple, onion, and cherries.

Shake Thyme-Dijon Vinaigree; drizzle ono salad. Toss o coa.

I desired, op each serving wih cheese. Makes 4 (1-cup) servings.

Thyme-Dijon Vinaigrette:

In a screw-op jar, combine 1/4 cup olive oil, 1/4 cup whie or regular balsamic vinegar, 2 easpoons snipped

resh hyme or 1/2 easpoon crushed dried hyme, 1 easpoon Dijon-syle musard, and 1/4 easpoon sal.

Cover and shake well o mix. Chill unil ready o serve. Makes 2/3 cup.

NutritionFactsServingsPerRecipe:

4Calories:

93SaturatedFat:

1gSodium:

96mgDietaryFiber:

2gTotalFat:

6gCarbs:

11gCholesterol:

0mgProtein:

1gExchanges:

Vegetable:

1Fruit:

0.5CarbChoices:

0.5

My Goals

See wha he communiy has o say: Goals How obtainable are yours?
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3/43

Date

DAY 1

Pag

Notes

My Food Diary

Breakfast:

Lunch:

Dinner:

Snacks:

My Blood Glucose Levels

Beore

Beore

Beore

Beore

Aer

Aer

Aer

Medication Log

Breakfast:

Lunch:

Dinner:

Bed Time:

Breakfast:

Lunch:

Dinner:

Bed Time:

Exercise Log


4/43

Date

Todays Tip : Check your calendar and make sure your nex appoinmen wih your endocrinologis

or diabees specialis is se up. Mos olks need a visi eiher quarerly, every six monhs, or a

minimum once a year.

DAY 2

Pag

Parmesan Baked Chicken BreastsIngredients

1/3 cup bread crumbs, Ialian-syle

1/4 cup cheese, Parmesan, graed

1/4 easpoon pepper, black

2 cloves garlic, pressed

2 ablespoon oil, olive

24 ounces chicken breas halves, 4 (6-oz)

skinless, boneless breass

Cooking spray

1/2 cup spaghei sauce, ire-roased omao-and-garlic pasa

sauce (such as Classico), warmed


1. Prehea oven o 425.

2. Hea a large baking shee in oven or 5 minues.

3. Combine irs 3 ingrediens in a shallow dish.

4. Place garlic and oil in a small glass bowl, and microwave a

HIGH 30 seconds or unil warm and ragran.

5. Dip chicken in garlic oil; dredge in breadcrumb mixure. Coa

preheaed baking shee wih cooking spray,

and place chicken on pan. Coa chicken wih cooking spray.

6. Bake a 425 or 25 minues or unil done and golden. Serve wih pasa sauce.

NutritionFactsServingsperrecipe:4(servingsize:1chickenbreasthalfand2tablespoonspastasauce).Calories:

295SaturatedFat:

2gSodium:388mg

DietaryFiber:

0.5gTotalFat:

10gCarbs:

7gCholesterol:101mgProtein:

41.5g

See wha he communiy has o say: Questions For Your Doctor

Doctors Advice:

I need o es my blood sugar imes a day.

The imes o es each day are:

Before breakfast Aer breakfast Before lunch Aer lunch

Before dinner Aer dinner At bedtime Other:

I need o call my healh proessional i my blood sugar is below or above .

Medicaions ha my healh care proessional has prescribed:
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eticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipehttp://www.diabeticconnect.com/news-articles/1769-questions-for-your-doctorhttp://www.diabeticconnect.com/news-articles/1769-questions-for-your-doctorhttp://www.diabeticconnect.com/recipes/3193-parmesan-baked-chicken-breasts-recipe


5/43


6/43

Date

Todays Tip : Make sure you ake all your medicine oday. Someimes we orge a sho, a pill, a

viaminse a imer i you need o, bu ge all o hem aken, morning and evening meds!

DAY 3

Pag

Low Carb Pizza BitesIngredients

8 ounces cream cheese

2 eggs

1 sp. garlic powder

1 sp. oregano

1/4 cup SF pizza sauce or spaghei sauce

1/2 cup shredded mozzarella cheese or combinaion mozzarella &

oher cheese such as parmesan

1/2 cup inely minced green pepper or any oher pizza oppings

24 slices pepperoni


Poke pepperoni in booms o mini muin pan (Oiling he pan

doesn work well). Cream he cream cheese wih mixure unil

smooh and luy. Add eggs, garlic powder and oregano, and

bea unil smooh. Mix res o ingrediens by hand. Fill muin

cups wih cheese and egg mixure. Bake 15-18 minues, or lighly

browned on op and se in he cener. Remove rom oven and

cool a ew minues (5-10). Run a knie around op o loosen (Use a

plasic knie or a non-sick pan). Remove o a plae.

NutritionFactsServingsperrecipe:

24Carbohydrates:

1gProtein:

3gCalories:

67

EachpiecewithoutpepperoniCarbohydrates:

1gProtein:

2gCalories:

47

Medication:

Time: Amoun:

Time: Amoun:

Time: Amoun:

Noes:

Medication:

Time: Amoun:

Time: Amoun:

Time: Amoun:

Noes:

Medication:

Time: Amoun:

Time: Amoun:

Time: Amoun:

Noes:

See wha he communiy has o say: to take rx on time
http://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconnect.com/recipes/777-low-carb-pizza-biteshttp://www.diabeticconn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7/43

Date

DAY 3

Pag

My Food Diary

My Blood Glucose Levels Medication Log

Beore

Beore

Beore

Beore

Aer

Aer

Aer

Breakfast:

Lunch:

Dinner:

Bed Time:

Breakfast:

Lunch:

Dinner:

Snacks:

Breakfast:

Lunch:

Dinner:

Bed Time:

Goal Progress

Exercise Log


8/43

Date

Todays Tip : Check your ee. Look or cus, bruises, jagged onails, ec. i you can reach your ee,

have someone help you wih his sep. I you have ime, ake an exra minue and use a high qualiy

loion on your ee as well. Remember no o loion in beween your oes. Persons wih diabees end

o have dry skin and loion will help keep i mois.

DAY 4

Pag

Breakfast BakeIngredients

1 can (8oz.) reduced-a crescen dinner rolls

1plg. (8oz.) Oscar Mayer smoked ham, chopped

6 eggs

1/2 cup cold 2% milk

1/2 sp. pepper

1 cup 2% shredded cheddar cheese

1 cup 2% shredded mozzarella cheese


Hea oven o 350. Unroll dough in 13x9-inch baking dish;

press o cover boom o dish, irmly pressing holes

and seams ogeher o seal.

Sprinkle ham over crus. Bea eggs, milk and pepper wih

whisk unil blended; pour over ham. Top wih cheeses/ Bake

25 min. or unil cener is se.

See wha he communiy has o say: Step it up! 10 Tips to take care of your feet

Beware: Your Diabetic Feet


8Calories:

270Protein:

19gCarbs:

14g
http://www.diabeticconnect.com/news-articles/5562-step-it-up-10-tips-to-take-care-of-your-feethttp://www.diabeticconnect.com/news-articles/3400-beware-your-diabetic-feethttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/recipes/1599-breakfast-bakehttp://www.diabeticconnect.com/news-articles/3400-beware-your-diabetic-feethttp://-%20http//www.diabeticconnect.com/news-articles/5562-step-it-up-10-tips-to-take-care-of-your-feethttp://www.diabeticconnect.com/news-articles/5562-step-it-up-10-tips-to-take-care-of-your-feet


9/43

Date

DAY 4

Pag

My Food Diary


Beore

Beore

Beore

Beore

Aer

Aer

Aer

Breakfast:

Lunch:

Dinner:

Bed Time:

Breakfast:

Lunch:

Dinner:

Snacks:

Breakfast:

Lunch:

Dinner:

Bed Time:

Goal Progress

Exercise Log


10/43

Date

Todays Tip : Pick a mellow song ha you enjoy lisening o, and any ime you ge sressed oday,

play i. Roll your shoulders and shake your arms and legs ou while lisening. Sress makes you

more likely o have high blood sugars!

DAY 5

Pag

Hot Spiced LemonadeIngredients

1 ub Crysal Ligh(R) Low Calorie Iced Tea Mix.

1 ub Crysal Ligh Lemonade Flavor Low Calorie So Drink Mix

1 sp. ground cinnamon

1/4 sp. ground cloves


Mix all ingrediens. Sore in ighly covered jar a room

emperaure. For one quar: Measure 3 level sp. spiced ea mix

ino heaproo picher or bowl. Add 1 quar boiling waer; sir

unil drink mix is dissolved. For single serving: Measure 1/2 level

sp. spiced ea mix ino heaproo cup. Add 3/4 cup boiling waer;

sir unil drink mix is dissolved.


16gCalories:

5gCaloriesfromFat:0gTotalFat:

0gSaturatedFat:

0gCholesterol:

0mgSodium:

0mgTotalCarbohydrate:0gDietaryFiber:

0gSugars:

0g

See wha he communiy has o say: 7 Ways to manage diabetes and stress
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11/43

Date

DAY 5

Pag

My Food Diary


Goal Progress

Beore

Beore

Beore

Beore

Aer

Aer

Aer

Breakfast:

Lunch:

Dinner:

Bed Time:

Breakfast:

Lunch:

Dinner:

Snacks:

Breakfast:

Lunch:

Dinner:

Bed Time:

Exercise Log


12/43

Date

Todays Tip : Do you all asleep any ime you si down during he day? Today, ask your spouse

(or someone else who lives wih you) i you snore, or i you seem o sop breahing a imes while

sleeping. I you do, you may have a orm o sleep apnea. Sleep apnea is commonly associaed wih

diabees, and can lead o high blood pressure, weigh gain, cardiovascular disease and headaches.Is worh checking ou!

DAY 6

Pag

Apple-Glazed Pork RoastIngredients

2 pounds loin o pork

1/2 cup apple juice

1 ablespoon Worcesershire sauce

1 small apple, peeled cored and sliced


Trim all he visible a rom he roas. Place he mea on a

rack se ino a roasing pan. Mix ogeher he apples, apple

juice and Worcesershire sauce. Pour he apple juice mixure

over he mea. Cover.

Roas in a preheaed 350 degree F. oven or abou 70

minues. Coninue cooking and base wih pan juices or

abou 30 minues or unil glazed and he mea hermomeer

regisers well done or pork.

NutritionFactsCalories:

194Fat:

11.2gCarbohydrate:4.8gSodium:

66mgCholesterol:

56mgProtein:

17.5gExchanges:1/4Bread/Starch,

2-1/2Medium-FatMeat

See wha he communiy has o say: Link Between Sleep and Diabetes

Wake Up Call
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1-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roasthttp://www.diabeticconnect.com/news-articles/1492-link-between-sleep-and-diabeteshttp://www.diabeticconnect.com/news-articles/1492-link-between-sleep-and-diabeteshttp://www.diabeticconnect.com/news-articles/4410-wake-up-callhttp://www.diabeticconnect.com/news-articles/4410-wake-up-callhttp://www.diabeticconnect.com/news-articles/1492-link-between-sleep-and-diabeteshttp://www.diabeticconnect.com/recipes/1281-apple-glazed-pork-roast


13/43

Date

DAY 6

Pag

My Food Diary


Goal Progress

Beore

Beore

Beore

Beore

Aer

Aer

Aer

Breakfast:

Lunch:

Dinner:

Bed Time:

Breakfast:

Lunch:

Dinner:

Snacks:

Breakfast:

Lunch:

Dinner:

Bed Time:

Exercise Log


14/43

Date

Todays Tip : Go o bed on ime onigh! I on ime isn going o work, a leas go o bed 15

minues earlier han usual. Lack o sleep increases he chances o having high blood sugars

DAY 7

Pag

Chocolate-Banana SipperIngredients

2 cups milk, a-ree

1 medium banana, sliced and rozen

3 ablespoon cocoa powder, unsweeened

2 ablespoon honey

1 easpoon vanilla exrac


In a blender, combine milk, banana, cocoa powder, honey, and

vanilla. Cover and blend unil smooh and rohy.


4Calories:

122SaturatedFat:

0gSodium:

65mgDietaryFiber:

1gTotalFat:

1gCarbs:

23gCholesterol:

2mgProtein:

5gExchanges:Dairy:0.5,OtherCarb:1,CarbChoices:

1.5

See wha he communiy has o say: How does your sleep afect your sugar levels?
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