Diabetes Weight Loss: Week by Week A Safe, Effective Method for Losing Weight and Improving Your Health

by Weisenberger, Jill

• ISBN13: 9781580404549
• ISBN10: 1580404545
• Format: Paperback
• Copyright: 2012-07-10
• Publisher: American Diabetes Association

Summary

Take the anxiety and confusion out of weight loss. Diabetes Weight Loss-Week by Week will help you develop a personalized weight-loss plan that works for you and your diabetes. Over the course of a year, you will learn how to lose weight and keep it off.

Author Biography

Jill Weisenberger, MS, RD, CDE, speaks, writes, and cooks up all things nutrition and diabetes. She has a mission to empower people to take better control of their health. As a certified diabetes educator and registered dietitian, Jill has counseled thousands of individuals wishing to develop healthier habits and live healthier lives. She acts as their nutrition and diabetes expert, their coach, cheerleader, and strategist. Jill understands their everyday struggles and has the solutions to help them be successful. Jill is well known and respected by her peers. She maintains an active presence on PRESENT Diabetes, has a leadership role in the American Dietetic Association's Diabetes Care and Education (DCE) practice group, and has volunteered and continues to volunteer for both the Weight Management and Nutrition Entrepreneurs practice groups. Currently, Jill is both a theme editor for On the Cutting Edge, the newsletter for the DCE practice group, and their incoming Publications Editor. Jill is a frequent guest on local radio and television stations and has been quoted for general nutrition and diabetes or weight-loss-specific topics in both web and print, including the textbook, Nutrition Therapy and Pathophysiology (Nelms, Sucher, and Long, 2007 Thomson Brooks/Cole), Real Simple Magazine, Vivmag.com, Today's Dietitian, and the Chicago Tribune. She also counsels individuals for diabetes, obesity, and cholesterol management and teaches at DeVry University. As the founder of Jill Weisenberger Health Communications, LLC, Jill helps organizations develop and refine their health care communications. For example, she consults for Boar's Head Provisions, where she has developed a recipe program for use in therapeutic hospital diets and on restaurant menus, created educational materials for the general public, and has taught general nutrition and diabetes care to employees. Additionally, she has created recipes for Diabetic Cooking magazine and created recipes for the American Diabetes Association for Boar's Head Provisions. Jill has acted as a local spokesperson for the Walmart Diabetes Care and Aware program. She developed weight loss materials for Target Clinics and has consulted to the United States Coast Guard and to several public relations firms.

Table of Contents

Acknowledgments	p. vii
Introduction	p. 1
Getting Started	p. 1
Prepare to Be Successful	p. 3
Weigh In	p. 3
Set SMART Goals	p. 4
The Basics in 16 Weeks
Week 1	p. 9
Calories Rule	p. 9
Be Aware. Be Very Aware	p. 11
High Carb or Low Carb?	p. 13
Start Moving	p. 14
Medication Check	p. 17
Week 2	p. 19
Pick a Weight-Loss Goal	p. 19
What Is Healthful Eating?	p. 20
Plate Method	p. 21
Decipher a Food Label: Portion vs. Serving Size	p. 22
Monitor Blood Glucose Often	p. 23
Week 3	p. 27
Eat Breakfast	p. 27
Use a Small Dish	p. 29
Keep Moving	p. 30
Reflect on Your Food Record	p. 33
Week 4	p. 37
Eat Water-Rich Foods	p. 37
Fat-Free Isn't Free	p. 39
Reward Yourself	p. 41
Week 5	p. 43
Food Swaps	p. 43
To Change or Not to Change	p. 46
Build Muscle	p. 46
Pantry Raid	p. 47
Week 6	p. 51
Make Excuses to Exercise	p. 51
Halt Negative Self-Talk	p. 52
Cook It!	p. 55
Week 7	p. 59
Tame Nighttime Nibbles	p. 59
Reset Your Routine	p. 61
Revisit Your Food Record	p. 61
Week 8	p. 63
Know Your Hunger	p. 63
Fill Up on Fiber	p. 64
Fiber in Your Food	p. 64
Eat Out	p. 66
What to Eat When Eating Out	p. 67
For More Information	p. 70
Week 9	p. 73
Size Matters	p. 73
Pack a Sack	p. 75
Checking In with Exercise	p. 77
Week 10	p. 81
Bulk Up Your Meals	p. 81
Stay the Course on the Weekends	p. 83
To Drink or Not to Drink?	p. 84
Week 11	p. 87
It's Party Time!	p. 87
Your Progress Report	p. 89
Sugar-Free Foods	p. 89
Hit the Hay	p. 90
Week 12	p. 93
Put Snacks to Work	p. 93
Beat Hunger without the Carbs	p. 94
Conquer Cravings	p. 95
Distract Yourself	p. 96
Week 13	p. 99
Have Meal Replacements Handy	p. 99
Practice Eating Mindfully	p. 101
Reevaluate Your Exercise Routine	p. 102
How to Pick a Personal Trainer	p. 102
How to Pick a Gym	p. 103
Week 14	p. 107
Make Water Your Go-To Drink	p. 107
Jazz Up Your Meals	p. 108
Identify Binge Eating	p. 109
Week 15	p. 111
Make Plan B	p. 111
Week 16	p. 115
What's on Your Plate?	p. 115
Ask for Help	p. 118
Focusing on the Long Term
Month 5	p. 123
For the Long Haul: Stay Out of a Food Rut	p. 123
Address Stress	p. 125
Month 6	p. 129
For the Long Haul: Limit Saturated and Trans Fats	p. 129
Seek Out the Good-for-You Fats	p. 132
Busting through Plateaus	p. 132
Month 7	p. 135
For the Long Haul: Be Sodium Savvy	p. 135
Remember Your Progress Report	p. 137
Month 8	p. 139
For the Long Haul: Keep Your Heart Healthy	p. 139
Just Say No!	p. 140
Month 9	p. 143
For the Long Haul: What Will You Gain from Whole Grains	p. 143
What Are Whole Grains?	p. 143
Overcoming Obstacles	p. 145
Month 10	p. 149
For the Long Haul: Making Healthful Eating Affordable	p. 149
Beware the Health Halo	p. 151
Month 11	p. 153
For the Long Haul: Eating Well When Away from Home	p. 153
Make a Travel Plan	p. 154
Be Moderate	p. 155
Month 12	p. 157
Maintaining Your Weight Loss	p. 157
Stay Motivated	p. 159
Appendix	p. 161
Weight-Loss Graph and Chart	p. 162
SMART Goals Worksheet	p. 165
Food Record	p. 167
Weekly Plate Method Planner	p. 168
Trouble Times and Places-A Record	p. 170
Trouble Foods-A Record	p. 171
Check It	p. 172
Score It	p. 174
My Progress	p. 176
Overcoming Obstacles-The HURDLE Method	p. 177
Sample Meal Patterns from the Dietary Guidelines for Americans	p. 178
7-Day Menus	p. 183
Recipe Appendix	p. 198
References	p. 221
Index	p. 225
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