GlucoMenu Tip of the Week, August 11-17, 2003

Tip of the Week:

Looking to lose some weight?  One pound equals 3500 calories.  Reduce calories by 500 per day to lose one pound per week (3500 calories/7 days in a week = 500 calories per day).  Reach a 500 calorie reduction daily by decreasing calories consumed by 250 and increasing activity by 250 calories (generally 30 minutes of moderate exercise for many).  This will equate to 1 pound of weight loss each week.  

Not quick enough?  Remember it takes time to lose weight.  Weight is not gained overnight and weight is not lost overnight.  Stay focused on slow and steady weight loss establishing healthy habits that will last over time.  

GlucoMenu Sample of the Week:

Lunch
  1/2 cup Orange Barley Salad*
  1/2 sandwich on wheat w/
  1 oz. turkey breast, 1/2 oz. low
  sodium & fat Swiss cheese, 
  lettuce, tomato, 1 t. mustard
  Nutrition Facts:  calories:  306, carbohydrate:  48 g, fiber:  5 g, fat:  5 g, protein: 19 g, sodium:  313 mg

Featured Article: "Sweeteners 101"

Artificial sweeteners can be used to substitute regular table sugar.  Sweeteners such as aspartame (NutraSweet) and saccharin (Sweet n Low) are concentrated in sweetness...

News Flash:

The American Academy of Pediatrics is asking physicians to evaluate child patients' Body Mass Index (BMI).  The Academy is asking physicians to assess children's weight to height ratio in an effort to reduce obesity.  An estimated 15% of children in the U.S. are obese.  Doctors are also asked to encourage children to limit sedentary leisure activities (T.V., video games, etc.) to less than 2 hours per day and promote healthy food choices to parents.

Exercise Tip:

Keep a journal or exercise log and record your activity and the duration of the activity.  Set exercise goals and reward yourself when you reach them.  Record exercise duration, estimated calories burned, and how you feel after exercising.  Each month include body weight and measurements such as waist & neck to effectively track your progress. An exercise log can help you exercise consistently!

Type 2?... Pre-diabetes??... Glucose intolerance???:

• Why eat an even amount of carbohydrate throughout the day?
• Wondering what you can eat?
• Confused by carbohydrate counting & what is the story with fiber?
• Unsure what to buy at the grocery store and how to prepare meals?

Let us save you time and energy with our complete weekly GlucoMenus!  Our professional diabetes educator staff has already created recipes, counted carbohydrates, analyzed nutrition facts, and compiled grocery lists for specific calorie needs.  Contact us toll free 877-990-3926 or use our online form:

Start Complete GlucoMenu Plan Immediately!

Diabetes Education:

Featured diabetes professional: Pharmacist - When do I take my medication?  How does it work?  How will my other medications affect my blood sugar?  A Pharmacist can help you answer all of these concerns.  Look for the credential RPh or PharmD after a pharmacy specialists name.  Some Pharmacists are Certified Diabetes Educators as well.

Use this link to find a listing of credentialed Diabetes Educators with expertise in areas including nutrition, nursing, pharmacology, occupational therapy, optometry, physical therapy, medicine, and podiatry.

Find Diabetes Education

Diabetes Prevention:

The Diabetes Prevention Program (DPP) has recently found that those with pre-diabetes can make simple lifestyle changes to reduce risk for diabetes later in life.  The DPP found that subjects with pre-diabetes experienced a 58% reduction of risk for Type 2 diabetes when they:

• lost a modest amount of weight (5-7% of their body weight),
• exercised at moderate intensity for an average of 30 minutes a day, five days per week (most chose to walk for exercise), 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. For those with Type 2 diabetes, following the same lifestyle changes can help to control blood sugar more effectively.

Attention GlucoMenu Members:

If you are allergic or simply don't care for an item on the menu login and visit the Substitution List.  Access all previous Tips of the Week by logging in to www.GlucoMenu.com & selecting the Tips link. 

Diabetes Support Group:

Gain knowledge from other people with diabetes.  Diabetes-Group is a free diabetes discussion forum available in an e-mail list-server format.  Those subscribing to Diabetes-Group automatically receive messages posted by other members of the Diabetes-Group e-mail list.  Membership to Diabetes-Group is free.

Diabetes Support Forum

Food Picker:

Wondering if your dinner met your goals to control diabetes? Look up the nutrition facts of foods you normally eat.  There are over 6,000 foods to choose from, complete with analysis for diabetes!

Sign-up today:

Receive complete GlucoMenus with recipes, grocery lists, and Nutrition Facts specifically for Diabetes.  These calorie specific menus are updated weekly helping you stay focused on your meal plan.  Contact us toll free 877-990-3926 or use our online form: