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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
7/30/2019 21 Days to Better Diabetes Control
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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21 Days to Better Diabetes Control
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
7/30/2019 21 Days to Better Diabetes Control
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
Cooking Instructions
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-recipe7/30/2019 21 Days to Better Diabetes Control
5/43
7/30/2019 21 Days to Better Diabetes Control
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
Cooking Instructions
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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21 Days to Better Diabetes Control
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
7/30/2019 21 Days to Better Diabetes Control
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
Cooking Instructions
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
NutritionFactsServingsperrecipe:
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-feet7/30/2019 21 Days to Better Diabetes Control
9/43
Date
DAY 4
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
7/30/2019 21 Days to Better Diabetes Control
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
Cooking Instructions
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.
NutritionFactsServingsperrecipe:
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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21 Days to Better Diabetes Control
11/43
Date
DAY 5
Pag
My Food Diary
My Blood Glucose Levels Medication Log
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
7/30/2019 21 Days to Better Diabetes Control
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
Cooking Instructions
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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icconnect.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-roast7/30/2019 21 Days to Better Diabetes Control
13/43
Date
DAY 6
Pag
My Food Diary
My Blood Glucose Levels Medication Log
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
7/30/2019 21 Days to Better Diabetes Control
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
Cooking Instructions
In a blender, combine milk, banana, cocoa powder, honey, and
vanilla. Cover and blend unil smooh and rohy.
NutritionFactsServingsperrecipe:
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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