3. Doctor in the House | William Polonsky, PhD, CDE
Yes, you can!
Live a long and healthy
life with diabetes?
Be a medal winner!
The Joslin Diabetes Center in Boston gives
out medals annually to people who have
been living well with diabetes for 50 years or
longer. In the past 20 years, the number of
medals awarded each year has more than
tripled. You can be a medal winner, too!
Well-controlled diabetes is the
leading cause of . . . nothing!
If you’re feeling frightened and hopeless about diabetes,
remember this: while poorly controlled diabetes is the
leading cause of many serious problems, well-controlled
diabetes is the leading cause of… nothing!
In the past, we didn’t have adequate tools for
managing diabetes effectively, and many people had no
idea how to take good care of their diabetes health. As a
result, complications were more common. But with
today’s medical advances and your good efforts,
living a long and healthy life with few or no
complications is certainly possible.
Lowering your risk
with good control
You can dramatically lower your
risk for complications by working
with your doctor to keep your
blood sugar, blood pressure and
cholesterol levels in a safe range. In
fact, you may find that a diabetes-
friendly lifestyle that includes regular
activity and healthy eating can even
extend your life. As renowned physician
Sir William Osler said, “To live a long and
healthy life, develop a chronic disease and
take good care of it.”
For most people,
being diagnosed with diabetes
is a sobering moment.
It’s a sign of our mortality
and a reminder that we can’t live forever. This can
lead to profound discouragement and depression.
But for others, the moment of diagnosis serves as
a wake-up call, a positive opportunity to transform
their health and their life. Which type of person
would you prefer to be?
Think diabetes is a
death sentence?
Whether you have type 1 or type 2 diabetes, there’s
one negative belief that’s more worrisome than any
other: If you believe that diabetes is a death sentence,
you’re likely to be in trouble.
Like many people, you may be convinced that having
diabetes means you’re doomed to suffer from terrible
complications (heart disease, kidney problems,
blindness or amputations). If you think complications
are inevitable, no matter what you do, then you won’t
be motivated to make positive lifestyle changes, take
medications or check your blood sugar levels.
You might feel this way because you remember a
friend or family member who had serious problems.
One of my patients, Roberta, said, “I watched
diabetes take my mom piece by piece. That’s just
what it does. I hope I die before that happens to
me.” Hearing stories like these, who wouldn’t get
discouraged about their own diabetes care?
Or perhaps you already have
diabetes complications.
You may think there’s nothing
you can do to stop them
from getting worse.
But nothing could be
further from the truth!
Did you know?
A 1% drop in your A1C lowers
your risk of having diabetes-related
complications by
37%1
The ACCU-CHEK 360° View tool has been
proven to lower A1C when used together
with a doctor.2
Turn to page 7 to try it today.
1
Stratton, Adler A, Neil H, et al. Association of glycaemia with macrovascular and microvascular
complications of type 2 diabetes (UKPDS 35): prospective observational study. BMJ. 2000;321:405‒412.
2
Polonsky WH, et al. Structured self-monitoring of blood glucose significantly reduces A1C levels in poorly controlled,
noninsulin-treated type 2 diabetes: results from the Structured Testing Program study. Diabetes Care. 2011;34(2):262–267.
54
4. Date
Time
InsulinDose
EnergyLevel*
Activity**
BloodSugar
2 hrs. after
breakfast
Before
breakfast
2 hrs. after
lunch
2 hrs. after
dinner
Before
lunch
Before
dinner
Before
bed/
overnight
H IH HG HGOOLOL WW
BLOOD SUGAR RANGE
WARNING:Donotadjustyourprescribedoralmedication
orinsulintherapywithoutfirstconsultingyourdoctor.
Whatis
yourenergy
level?
*ENERGYLEVEL
1
VeryLow
3
Moderate
4
Somewhat
High
5
VeryHigh
12345123451234512345123451234512345
2 hrs. after
breakfast
Before
breakfast
2 hrs. after
lunch
2 hrs. after
dinner
Before
lunch
Before
dinner
Before
bed/
overnight
12345123451234512345123451234512345
2 hrs. after
breakfast
Before
breakfast
2 hrs. after
lunch
2 hrs. after
dinner
Before
lunch
Before
dinner
Before
bed/
overnight
12345123451234512345123451234512345
Date
>300
mg/dL
261-300
mg/dL
221-260
mg/dL
181-220
mg/dL
141-180
mg/dL
111-140
mg/dL2
81-110
mg/dL2
51-80
mg/dL
<50
mg/dL
2
Somewhat
Low
Date
Carbmealsize
SMLor#ofgramsSMLor
g
SMLor
gSMLor
g
SMLor
g
SMLor
g
SMLor
g
SMLor
gSMLor
g
SMLor
g
After-
Meal
Goal
Fasting/
Before-
Meal
Goal
Whatdidyoudiscoveraboutyourbloodsugarpatternsbyusingthistool?
BringthisformandyourACCU-CHEK®
metertothe
nextappointmentwithyourhealthcareprovider.
PATIENTNAME&AGE
PATIENTPHONE
ORALDIABETESMEDICATIONSDOSETIMES/DAYDOCTORNAME
DOCTORPHONE
INSULINNAME(BASAL/BOLUS)INSULIN/CORRECTIVE
CARBRATIODOSEUNITS
B
L
D
**ACTIVITY
walkeddog,
10minutes,
10AM
Example:
Date
Time
InsulinDose
EnergyLevel*
Activity**
BloodSugar
2 hrs. after
breakfast
Before
breakfast
2 hrs. after
lunch
2 hrs. after
dinner
Before
lunch
Before
dinner
Before
bed/
overnight
H IH HG HGOOLOL WW
BLOOD SUGAR RANGE
WARNING:Donotadjustyourprescribedoralmedication
orinsulintherapywithoutfirstconsultingyourdoctor.
Whatisyour
energylevel?
*ENERGYLEVEL
1
VeryLow
3
Moderate
4
Somewhat
High
5
VeryHigh
12345123451234512345123451234512345
2 hrs. after
breakfast
Before
breakfast
2 hrs. after
lunch
2 hrs. after
dinner
Before
lunch
Before
dinner
Before
bed/
overnight
12345123451234512345123451234512345
2 hrs. after
breakfast
Before
breakfast
2 hrs. after
lunch
2 hrs. after
dinner
Before
lunch
Before
dinner
Before
bed/
overnight
12345123451234512345123451234512345
Date
>300
mg/dL
261-300
mg/dL
221-260
mg/dL
181-220
mg/dL
141-180
mg/dL
111-140
mg/dL1
81-110
mg/dL1
51-80
mg/dL
<50
mg/dL
2
Somewhat
Low
Date
Carbmealsize
SMLor#ofgramsSMLor
g
SMLor
gSMLor
g
SMLor
g
SMLor
g
SMLor
g
SMLor
gSMLor
g
SMLor
g
After-
Meal
Goal
Fasting/
Before-
Meal
Goal
MinuteClinic diabetes monitoring services are
conveniently available to help provide you the care
you need in between visits to your doctor. The
diabetes monitoring services are available 7 days
a week, including weekday evening hours, and no
appointment is necessary. MinuteClinic walk-in
medical clinics are located in select CVS/pharmacy
stores across 25 states and the District of Columbia.
Get the answers you need
Following your exam, the MinuteClinic nurse
practitioner or physician assistant will sit down
to discuss your results with you, answer any
questions you may have and provide you with
recommendations to help you stay in control of
your diabetes. A comprehensive visit summary
will also be provided to your doctor via e-mail
or fax with your permission. And if you don’t
have a doctor, the MinuteClinic practitioner
will help you find one in your area who is
accepting new patients.
Struggling to lower your A1C?
Offer valid while supplies last. Limit 1 per customer. Must be age 18 and over. Restrictions apply.
Package not available in MA or MD. Future services may be covered by your health insurance co-pay.
Consult your healthcare insurance provider before your next visit.
1
Polonsky WH, et al. Structured self-monitoring of blood glucose significantly reduces A1C levels in poorly controlled, noninsulin-
treated type 2 diabetes: results from the Structured Testing Program study. Diabetes Care. 2011;34(2):262-267.
The Diabetes Monitoring
Made Easy™ service includes:
• A1C and blood glucose test
• Blood pressure check
• Body mass index (BMI)
• Cholesterol screening
• Comprehensive foot exam
• Microalbumin test (kidney function)
• Review of lifestyle factors
Having trouble making sense of your blood sugar numbers? Looking for a convenient
way to monitor diabetes more effectively? Now you can turn to your neighborhood
MinuteClinic, the medical clinic inside CVS/pharmacy, for help.
6
Take advantage of this FREE offer!
MinuteClinic, along with Roche, the maker of
ACCU-CHEK products, is offering this free
service ($79 reg. price) beginning April 1,
2012, while supplies last. This service includes
the ACCU-CHEK 360° View tool—proven
to lower A1C when used with a doctor.1
To find a location near you,
visit minuteclinic.com.
6. Educator’s Corner | Patti Geil, MS, RD, FADA, CDE
You’ve just been told you need to start taking insulin.
If you’re like many people with diabetes, you’re
probably drowning in a sea of emotions.
10 11
of insulin for your good healththediscover
most likely, one of them is fear—fear of needles, fear of side
effects, fear that your diabetes is now more serious. Another one
is guilt: Have I failed at managing my diabetes? Does the fact that
I haven’t always followed my healthcare provider’s advice mean
the disease has won?
Set aside your fear and guilt
If your doctor feels you need to begin insulin
injections, take a moment to set aside your fear
and guilt. Then prepare yourself to take advantage
of a powerful, proven medication that reduces
your risk for diabetes complications, enabling
you to lead a longer, healthier life.
It’s more common
than you might think
You probably know that healthy eating, physical
activity and taking oral medications are the basics
for treating type 2 diabetes. But did you know that
most people with type 2 diabetes will likely benefit
from going on insulin at some point in their life?
This is due to the progressive loss of the body’s
ability to make insulin or to use it effectively.
7. Rapid-acting insulin
(e.g., lispro or aspart)
Short-acting insulin
(e.g., regular insulin)
Intermediate-acting insulin
(e.g., NPH and lente)
Should be injected about 10 minutes before mealtime.
(Used in insulin pumps)
Should be taken 30 to 60 minutes before a meal.
Should be taken up to 1 hour prior to a meal.
The proven power of insulin
While other oral medications can be added, insulin therapy
is the most powerful and proven choice for lowering blood
sugar when control cannot be achieved with the basics.
In fact, insulin lowers A1C on average by 1.5%‒3.5%,
compared to oral medications, which lower it 1% on average.1
Once you understand the natural progression and treatment of
type 2 diabetes, you’ll find that beginning insulin and increasing
your dose over time is a lot like wearing glasses. When your vision
isn’t as sharp as it used to be, you begin wearing glasses. If things
become blurry, your prescription will change. No fear,
no guilt, just a natural progression and course of
correction in the pursuit of good health.
Most people with type 2 diabetes will likely benefit
from going on insulin at some point in their life.
Understanding the side effects
When beginning insulin therapy, it’s important
to understand its side effects. Insulin and modest
weight gain often go hand in hand. As you begin
taking insulin, your body becomes more efficient.
This allows more sugar to enter your cells, where it
can accumulate as fat instead of being wasted in your
urine. With lifestyle counseling, careful adjustment
of your insulin dose and
more exercise, you may
be able to help offset
any weight gain
you experience.
A second, more serious side effect is hypoglycemia
(low blood sugar, below 70 mg/dL). Early symptoms
include hunger, shakiness, nervousness and sweating.
Without treatment, hypoglycemia can lead to severe
low blood sugar symptoms, such as mood changes,
drowsiness, seizures and coma.
If you’re experiencing lows, be sure to tell your
healthcare provider. He or she may adjust your
insulin to help you maintain smooth blood sugar
control. As always, your blood sugar results should
guide treatment decisions. Be sure to work with
your healthcare provider to help determine which
insulin fits you best.
Have it your way
People with type 1 and some people with type 2
diabetes control their blood sugar by taking insulin
injections one or more times a day. The most common
delivery methods include using a vial and syringe
or the more convenient choice of an insulin pen.
But sometimes, a single injection or
multiple daily injections may not
provide the exact amount of insulin
your body needs.
That’s where insulin pump therapy
can help. For people with type 1
diabetes, insulin pump therapy
is proven to lower A1C and
reduce the risk of having lows.2
Insulin pump therapy can also
be used by those with type 2
or gestational diabetes.
The most often cited benefits of being on
insulin pump therapy include being able to:
• Deliver a precise amount of insulin around
the clock, just like your pancreas
• Take extra insulin for meals or high blood sugars
• Increase the flexibility of your diabetes
management—fits your schedule
What’s in it for you?
Insulin is recognized as the most effective
medicine for controlling blood sugar. Better sugar
control has important immediate and long-term
benefits, such as more energy, clearer thinking,
improved emotional well-being and a reduced
risk for diabetes complications.
Now that you’re more familiar with the benefits
of taking insulin, isn’t it time you take advantage
of its therapeutic power and overcome your
reluctance to give it a try?
1
Nathan D, et al. Medical management of hyperglycemia in type 2 diabetes: A consensus algorithm for
the initiation and adjustment of therapy: A consensus statement of the American Diabetes Association
and the European Association for the Study of Diabetes. Diabetes Care. 2009;32:193-203.
2
Bode BW, et al. Diabetes management in the new millennium using insulin pump therapy.
Diabetes Metab Res. 2002;18(suppl 1):S14-S20.
12 13
Different insulin for different needs
There are many types of insulin to treat diabetes. They’re classified by how fast they start to work and how
long their effects last. In general, your insulin injection should coordinate with when you want to eat.
The time between your insulin shot and meals may vary depending on your insulin type.
Long-acting insulin
(e.g., Lantus® or detemir)
Covers basic insulin needs for about one full day.
For people with type 1 diabetes, insulin pump therapy is
proven to lower A1C and reduce the risk of going low.2
8. exercising indoors
weather outside is frightful,
When the
can be delightful!
our local weatherman may be calling for a foot of snow,
bone-chilling arctic winds and slippery roads, but
that’s no excuse to sprout eyes and turn into a couch
potato. Instead of hibernating like a bear, waiting for
spring to arrive, fall and winter are the perfect time
to keep up the momentum you’ve built up over the
warm-weather days.
As studies have shown, exercising in the winter can play
a big role in relieving the depression, stress and anxiety
you may feel—which may also help lower your blood
sugar levels. To help stave off potential diabetes
complications, it’s important that you get your
blood sugars under control. Exercising on a consistent
basis throughout the winter may keep you in a safe,
healthy range.
To get your heart pounding, your blood pumping and
your body moving, try adding one or two of these simple,
easy-to-do indoor physical activities to your daily routine.
Each offers a fun and frugal way to burn calories,
increase your endurance and keep your stamina and
mood levels at their peak. Before you know it, those
winter blahs will be a thing of the past.
Before that next laugh-out-loud sitcom or action-thriller
movie starts, take advantage of the commercial breaks
in between to:
• Jog on the treadmill
• Do a quick yoga, tai chi or Pilates session
• Clean up the house
• Go up and down the stairs
• Do jumping jacks, crunches, lunges, push-ups, sit-ups,
squats, bicep curls or leg lifts
Turn on your favorite music from the past and
present, crank up the volume and dance up a storm.
Get your groove on and work up a sweat, by yourself
or with some friends, at your indoor dance party.
Jump roping is a safe exercise for people of all fitness levels.
It’s a low-impact aerobic activity that can help improve
overall muscle tone. For an indoor exercise that is both
fun and beneficial, try jump roping to keep winter
workout boredom away.
Think the Hula-Hoop is just for kids? Think again.
This core-strengthening workout can help you
develop coordination and improve your spinal flexibility,
while massaging your belly as it circles your body. Plus,
it also benefits your midsection without the grunt work
of crunches. It may take some practice, but why not
give it a whirl?
Today’s interactive video games make it easy to get
in a high-intensity workout right in your family room or
living room. Games like Dance Dance Revolution (DDR),
Xtreme Fit®, Wii Fit Plus, EA Sports Action and others
allow you to combine fun and fitness.
It doesn’t take a lot of effort or financial commitment
on your part to stay motivated, lift your spirits or have
fun while staying fit and active during the cold winter
months. Just get off the couch and get moving!
Take a Tv timeout
Bottom line
1514
9. Here are some ways that you can
get connected with others online:
Find a community
TuDiabetes.com
diabetesdaily.com
childrenwithdiabetes.com
Get involved
diabetessocmed.com
diabetestalkfest.com
diabeteshandsfoundation.org
Find inspiration
living-in-progress.com
diabetesstories.com
accu-chek.com/microsite/heroes/
index.html#/intro
Search for support
accu-chekdiabeteslink.com
diaboogle.com
thediabetesresource.com
If you start feeling isolated this season, just
remember that you’re not alone. Everyone
experiences a touch of the holiday blues from
time to time. So if it begins to happen, don’t
hesitate to reach out to the diabetes online
community to find the support you need.
FPO
Activities and Interests Basic Information
Interests
Friendship Family Eggnog
About me
Baker Dog Lover
Type 1 diabetes
Loves life
accu-chek.com/microsite/heroes/
index.html#/intro
16 17
Fond memories and nostalgia fill the air, as do the tantalizing smells
of the seemingly endless variety of sugary, high-calorie holiday sweets.
Everywhere you turn, the temptation grows stronger—making the holidays
a stressful and isolating time for people with diabetes.
While most people can freely enjoy the festive foods that often
accompany family gatherings, they don’t always understand diabetes
and the challenges you face with eating these foods. Sometimes the
opposite is true—they think they know the ins and outs of diabetes
better than they actually do, offering misguided advice. Or they
don their “diabetes police” badges and try to arrest you for what
you are or aren’t eating.
Although it may seem hard to find the support you need, today’s social
media sites and, in particular, the diabetes online community (DOC)
are there for you. These connections serve to offer inspiration,
peer-to-peer advice and encouragement, reminding you
that you’re not alone in dealing with the challenges you face.
Diabetes communities, blogs and forum boards are great places
to start connecting to and learning about the DOC. The atmosphere
is inclusive, and the free advice comes from a place that is trustworthy
and relatable. You can always find a kindred spirit who’s willing
to lend an attentive ear.
Facebook and Twitter are two well-known, high-traffic areas
where you and others with diabetes can come together. These
channels can be a fun way to connect, share your ideas, post
photos and learn more about others who have diabetes. They can
also provide platforms for ongoing discussions and ways for you
to reach out and help others in times of need.
The holidays can be a wonderful, almost magical time
to spend with your family and friends.
C nnectedOnlineto find the support you need during the holidays
Get
10. Salmon
For an instant mood lift, give salmon a try. Odds are you’ll be
happier for it, as studies have shown that those who don’t
eat fish regularly are prone to feeling depressed. For an extra
“helping of healthy happiness,” try coating the salmon with
crushed hemp seeds, which contain all 9 essential amino
acids and are a rich source of protein, vitamin E
and phytonutrients.
better mood?
Craving a
Add a little sunshine to your dinner plate
with these healthy, feel-good foods
It’s easy to feel like a holiday Grinch when dealing with life’s everyday
stressors. But did you know that you may be able to boost your
mood and your energy level simply by filling your plate with
feel-good foods? It’s not only easy; you’ll feel better for it too.
19
Food for thought and your feelings
Nutritional scientists discovered long ago that
natural chemicals found in the foods we eat
have the power to change our moods. How?
Simply put, food influences the chemicals in our
brains (serotonin, melatonin and dopamine) and
changes the way they act. This creates an
instant mood-lifting effect.
Chasing the winter blues
away with every bite
Fall and winter typically mean darker, drearier and much
colder days. For many people with diabetes, this can trigger
seasonal depression, causing one’s mood to nosedive. That’s
where eating good-mood foods like the following may help
keep you on an even keel and bring a little extra flavor and
sunshine to your dinner plate.
Walnuts
Long thought of as brain food because of their
wrinkled, bilobed appearance, walnuts contain
a significant amount of omega-3s, which are
an important part of cell membranes and are vital
for brain cells to function well. They also rank higher
than other nuts in terms of antioxidants, which
help protect cells from damage.
18
Mushrooms exposed to UV light
Studies have found that people with vitamin D deficiency have a greater risk
of depression than those with normal levels. One food packed with vitamin D
is mushrooms that have been exposed to UV light. This process naturally
boosts their vitamin D level. One cup of these mushrooms contains 100%
of the recommended daily allowance of this important vitamin.
Oatmeal
Quick, convenient and delicious, oatmeal is proven to
lower cholesterol, reduce high blood pressure and lessen the risk
of heart disease and some cancers. Its soluble fiber also helps
slow down sugar absorption in your blood, which may help
reduce mood swings. To add some excitement to oatmeal,
try mixing in chopped nuts or fresh, frozen or dry fruits.
Medjool dates
You’re probably familiar with the instant pick-me-up of
sugar. You also know how quickly you can come crashing
down from its momentary high—leaving you feeling grumpy.
A healthier way to satisfy your sweet cravings is medjool dates.
Rich and creamy in texture, they’re also super sweet to the taste.
Yet unlike a candy bar, dates are loaded with fiber, vitamins,
minerals and antioxidants.
Tea
Tea, especially green tea, may also play a role in mood. One study
found that drinking 4 or more cups of green tea a day lowered the
risk of developing signs of depression among elderly Japanese.
After water, tea is one of the most hydrating fluids. Simply staying
well-hydrated may improve mood and attention.
11. A happier,
Happiness can be defined in many different ways.
For some, it’s waking up feeling hopeful about the
new day and going to bed feeling satisfied with
what has transpired. For others, it’s taking time out
to find pleasure in life’s little moments. But in reality,
happiness isn’t anything more than an attitude.
While having a happy attitude has many emotional
and spiritual benefits, it also has many important
life-enhancing, physiological benefits.
Being happy can help reduce the harmful stress
hormones that raise your blood sugar levels. In fact,
it can also boost your immune system, defending you
from a host of ailments and illnesses. And according
to the studies done by the Diabetes Research
Institute, people who are happy and laugh more are
less likely to develop heart problems than those who
rarely crack a smile. That’s pretty significant when
you consider that heart disease is the number one
cause of death for people with diabetes.
Did you know?
Laughter
Sometimes
is the best medicine
5. Take time to enjoy life’s
healthier you
2120
How you look at the world is a direct reflection on
how you feel and act. Instead of focusing on the
negative aspects of managing your diabetes, turn
your sights on all the positive things you’re doing,
and you’ll be surprised at how good you feel.
Nothing saps the joy and promise of a new day
more than the thought of having to do something
you’re simply not passionate about. Directing your
talents, desires and passion to things you absolutely
love doing may lead you to a future as big, bright
and wonderful as you dreamed it.
2. what you do
It’s often said that you can’t put a price tag
on the value of good health. But investing
wisely in a healthy future by taking good care
of your diabetes—monitoring your blood sugar
regularly, taking your medications as directed,
problem-solving around how the things you do
are connected to blood sugar and following
your doctor’s recommendations—can increase
your shares of happiness tenfold.
3. Strive for
positive attitude
better health
Love
Five ways to stay on the
Path of Happiness
1. Develop and maintain a
Joining a support group offers a great way
to get the emotional support, inspiration and personal
insights of others who are managing their diabetes
successfully. It’s also an opportunity to meet others
who share your same interests, hobbies and desire
to live a rich, joy-filled life.
power of pals
Special moments
4. Discover the
Whether it’s waking up to the
first snowfall of the season,
sitting down to a festive
family dinner, curling up
with a warm blanket
and a good book or
laughing out loud to
a bloopers reel, taking
time out to find pleasure
in the small things of life
can bring joy, happiness
and laughter to
your world.
13. Breakfast 1 cup sliced strawberries
1 6-oz container no sugar added,
fat-free yogurt
2 Golden Applesauce Muffins *
1 cup hot tea
1 serving Hearty Oatmeal
for One*
1 cup
fat-free
milk
1 serving Hot and Spicy Omelet ‡
2 slices whole-wheat toast
2 tsp light margarine
2 tsp 100% fruit spread
1 cup Berry and Banana Blend*
1 cup hot tea
¾ cup bran flake cereal
½ cup fat-free milk
1 English muffin
2 tsp light margarine
2 tsp 100% fruit spread
1 cup coffee
1 slice Cinnamon French Toast *
1 tsp light margarine
1 Tbsp maple syrup
2 slices turkey bacon
½ cup unsweetened apple juice
½ cup unsweetened
pineapple juice
1 serving Cinnamon
Coffee Cake *
1 cup fat-free
milk
1 cup tomato juice
1 serving Scrambled Eggs in
Crisp Potato Skins ‡
2 slices turkey bacon
1 cup coffee
Lunch 1 serving Chicken Minestrone ‡
6 saltine crackers
1 medium banana
1 cup
fat-free
milk
⅔ cup spaghetti noodles
½ cup Spunky Spaghetti Sauce *
1 serving Quick Garlic Buns *
2 cups chopped lettuce and tomato
1 Tbsp olive oil and vinegar
1 Chocolate Peanut
Butter Drop *
12 oz iced tea
(Fast Food)
1 small chili with 4 crackers
1 side salad with 1 packet
light dressing
1 small diet soda
1 turkey sandwich (2 oz leftover
turkey breast on 2 slices whole-
wheat bread with 1 tsp mustard)
½ cup Sassy Sweet Potato Chips *
1 cup carrot and celery sticks
2 Tbsp fat-free ranch-style
dressing
1 medium apple
12 oz zero-calorie flavored water
1 Gourmet Grilled Cheese
Sandwich *
1 oz baked tortilla chips
½ cup mandarin oranges canned
in own juice
12 oz diet soda
1 serving Chicken
Shrimp Creole ‡
1 medium pear
1 cup Apple-Raspberry
Tea Sparkler *
1 cup leftover Sunday Afternoon
Split Pea Soup *
6 saltine crackers
1 slice fat-free American cheese
1 serving Simple Strawberry
Shortcake *
1 cup fat-free milk
Dinner 1 Grilled Asian Pork Kabob *
1 cup Crunchy Oriental Coleslaw *
1 serving Rich Chocolate
Fudge Cake *
12 oz iced tea
3 oz Turkey Breast with Raspberry
Salsa ‡
1 cup Carrots, Onions and
Potatoes *
½ cup Southern Style Green Beans *
1 roll
1 tsp light margarine
1 Pumpkin Bar *
1 cup Sunday Afternoon
Split Pea Soup *
1 serving Gran’s Country-Style
Cornbread *
1 Personal Fruit Parfait *
1 cup fat-free milk
1 Individual Meat Loaf ‡
Sliced tomato and cucumber
(½ small tomato, ¼ medium
cucumber)
1 Tbsp Versatile Vinaigrette *
1 slice French bread
1 tsp light margarine
1 Rainbow Parfait *
12 oz iced tea
1 serving Marilyn’s Spicy
“Fried” Chicken *
1 serving Green Bean Stir-Fry *
1 medium ear corn on the cob
1 tsp light margarine
1 serving Spiced Raisin Bread
Pudding *
12 oz iced tea
3 oz Seasoned Pan-Fried Catfish *
½ cup Carrot and Orange Salad ‡
½ cup Garden Vegetable
Scramble *
1 roll
1 tsp light margarine
1 serving Simple Strawberry
Shortcake *
1½ cups Tempting
Turkey Pot Pie *
2 cups lettuce, tomato, cucumber
and carrot salad
1 Tbsp Versatile Vinaigrette *
1 Banana Split Parfait *
12 oz iced tea
Snack ¾ oz pretzels
8 oz sugar-free lemonade
1 medium
apple
1 leftover Golden Applesauce
Muffin *
1 cup fat-free milk
½ cup fat-free,
sugar-free
chocolate pudding
1 cup
Do-It-Yourself
Drinkable Yogurt*
3 cups air-popped popcorn
2 tsp light margarine, melted
1 cup
Tropical
Slushy *
Seven–Day Meal Plan
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Available at amazon.com
Meal plan selections provided by Patti Geil, MS, RD, FADA, CDE
* Recipe available from Diabetes Meals on $7 a Day—or Less! American Diabetes Association, 2007
‡
Recipe available from ACCU-CHEK Recipe Box www.accu-chek.com/us/inner-circle/inner-circle-home-page.html
17 grapes
6 almonds
1 low-sugar
granola bar
Snack 1 small fresh
orange
1¼ cups
watermelon
3 cups popcorn 1 oz trail mix
Cinnamon French Toast
ACCU-CHEK Connect
Discoveries
Ingredients
1 egg + 2 egg whites
1/2 cup fat-free (skim) milk
1/4 tsp vanilla extract
1/8 tsp cinnamon
8 slices bread
Butter-flavored cooking spray
Prep Time 45 minutes Cook Time 15 minutes
Servings 8
Seasoned Pan-Fried Catfish
ACCU-CHEK Connect
Discoveries
Ingredients
1/2 cup instant potato flakes
1/2 tsp seasoned salt
1/8 tsp ground black pepper
4 twelve-oz boneless, skinless
catfish fillets
1 medium egg, beaten
Butter-flavored cooking spray
Prep Time 30 minutes Cook Time 20 minutes
Servings 4
Grilled Asian Pork Kabobs
ACCU-CHEK Connect
Discoveries
Ingredients
Sauce
2 Tbsp reduced-sodium soy sauce
1/4 cup ketchup
2 Tbsp packed brown sugar
1/4 tsp garlic powder
2 Tbsp cold water
4 eight-inch bamboo skewers,
soaked in water for 30 minutes
Kabob
8 oz. raw lean pork, cut into eight
1 1/2-inch cubes
4 pineapple rings canned in juice,
each cut into 4 equal-size pieces
1 small red onion (~3 oz), cut
into 4 pieces
4 cherry tomatoes (or 1 small
tomato cut into 4 pieces)
4 mushrooms
Prep Time 30 minutes Cook Time 20 minutes
Servings 4
14. Seasoned Pan-Fried Catfish
Instructions
1. In a shallow dish, combine potato flakes,
seasoned salt, and pepper. Dip catfish
fillets in beaten egg, then coat well with
seasoned potato mixture.
2. Place in a large nonstick skillet coated
generously with cooking spray, and cook
over medium heat until fillets are golden,
about 8–10 minutes.
3. Spray remaining uncooked side of
fillets with cooking spray, turn over,
and continue cooking until golden and
fish flakes easily with a fork (about
8–10 more minutes). Turn only once
during cooking.
Grilled Asian Pork Kabobs
Instructions
1. Preheat grill to medium heat.
2. In a small bowl, whisk together sauce
ingredients. Set aside.
3. Push onto each skewer in the following
order: 1 pork cube, 4 slices pineapple,
1/4 onion, 1 pork cube, 1 tomato, and
1 mushroom.
4. Brush kabobs with half of sauce.
5. Grill covered over medium heat for 15–20
minutes, or until pork is cooked through
and no longer pink (turn kabobs to allow
for even cooking); baste with remaining
sauce halfway through.
Nutritional Information
Per Serving
Calories 155
Protein 16 g
Carbs 5 g
Fat 7 g
Cholesterol 100 mg
Sodium 250 mg
Fiber 0 g
Nutritional Information
Per Serving
Calories 147
Protein 13 g
Carbs 21 g
Fat 2 g
Cholesterol 30 mg
Sodium 491 mg
Fiber 1 g
Cinnamon French Toast
Instructions
1. In a shallow dish, whisk together egg and
egg whites, milk, vanilla and cinnamon.
Dip each slice of bread quickly in egg
mixture to coat one side, flip over with
fork and quickly coat other side.
2. Place in large nonstick skillet coated
generously with cooking spray and
warmed over medium heat. Cook until
golden, turn over, and continue cooking
until other side is golden. If cooking
French toast in 2 batches, recoat skillet
with cooking spray between batches.
Nutritional Information
Per Serving
Calories 194.2
Total Carbs 29 g
Dietary Fiber 3.9 g
Sugars 6.4 g
Total Fat 5.6 g
Saturated Fat 3 g
Unsaturated Fat 2.6 g
Potassium 331 mg
Protein 8.7 g
Sodium 67.9 mg
