The Ultimate Diabetes Meal Planner. Jaynie F. Higgins

      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

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      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 Association—its officers, directors, employees, volunteers, and members—assumes 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 [email protected], 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. Diabetes—Diet therapy—Recipes. I. Groetzinger, David. II. Title. RC662.H54 2008 641.56314—dc22 2008033680 eISBN: 978-1-58040-377-1

Contents

       Acknowledgments

       Preface

       Introduction

       Winter Cycle Week 1 Week 2 Week 3 Week 4

       Spring Cycle Week 1 Week 2 Week 3 Week 4

       Summer Cycle Week 1 Week 2 Week 3 Week 4

       Fall Cycle Week 1 Week 2 Week 3 Week 4

       Appendix 1: Choose Your Foods: Exchange Lists for Diabetes

       Appendix 2: Common Cooking Measurement Equivalents

Acknowledgments

      Thanks are due to my friends and my clients. I couldn’t 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. It’s 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

Preface

      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 I’ve also been able to pass on the secrets of my success to other people with diabetes.

      I never imagined that I’d 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