Introduction |
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1 | (1) |
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1 | (1) |
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Conventions Used in This Book |
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2 | (1) |
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3 | (1) |
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4 | (1) |
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How This Book Is Organized |
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4 | (1) |
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Part I: Thriving with Diabetes |
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4 | (1) |
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Part II: Healthy Recipes That Taste Great |
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4 | (1) |
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Part III: Eating Away from Home |
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4 | (1) |
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Part IV: The Part of Tens |
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5 | (1) |
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5 | (1) |
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5 | (1) |
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6 | (1) |
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Part I: Thriving with diabetes |
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7 | (72) |
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What It Means to Thrive with Diabetes |
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9 | (14) |
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9 | (5) |
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10 | (1) |
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10 | (1) |
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11 | (2) |
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13 | (1) |
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14 | (2) |
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Including Exercise (And Rest) |
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16 | (2) |
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Controlling Your Blood Pressure |
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18 | (1) |
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Considering the Rest of Your Lifestyle |
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19 | (4) |
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19 | (1) |
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20 | (1) |
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Staying away from illicit drugs |
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21 | (1) |
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21 | (1) |
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Benefiting from relationships |
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22 | (1) |
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Maintaining your sense of humor |
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22 | (1) |
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How What You Eat Affects Your Diabetes |
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23 | (18) |
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Calculating Carbohydrates --- Precursors of Glucose |
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24 | (4) |
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Determining the amount of carbohydrate |
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24 | (1) |
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Considering the glycemic index |
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25 | (2) |
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Choosing sugar substitutes |
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27 | (1) |
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Getting Enough Protein (Not Just from Meat) |
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28 | (1) |
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29 | (3) |
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Zeroing in on cholesterol |
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29 | (1) |
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Taking a look at other types of fat |
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30 | (1) |
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31 | (1) |
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32 | (6) |
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Using the food guide pyramid |
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32 | (2) |
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Working with diabetic exchanges |
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34 | (2) |
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36 | (2) |
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Monitoring Your Micronutrients |
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38 | (1) |
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Recognizing the Importance of Timing of Food and Medication |
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38 | (3) |
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Planning Meals for Your Weight Goal |
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41 | (12) |
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Figuring Out How Many Calories You Need |
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42 | (2) |
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Finding your ideal weight range |
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42 | (1) |
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Determining your caloric needs |
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43 | (1) |
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Losing Weight Rapidly at 1,200 Kilocalories |
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44 | (3) |
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Losing Weight More Slowly at 1,500 Kilocalories |
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47 | (2) |
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Maintaining Your Weight at 1,800 Kilocalories |
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49 | (1) |
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50 | (3) |
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The low carbohydrate group |
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50 | (1) |
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The portion control group |
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51 | (1) |
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A diet that emphasizes weight training |
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52 | (1) |
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52 | (1) |
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53 | (16) |
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Following Your Eating Plan |
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53 | (2) |
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Eating the Best of Ethnic Cuisines |
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55 | (8) |
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Valuing African American food |
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55 | (1) |
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Appreciating Chinese food |
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56 | (1) |
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57 | (1) |
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57 | (1) |
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58 | (2) |
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60 | (1) |
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60 | (1) |
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61 | (2) |
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Eating the rest of the world's cuisine |
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63 | (1) |
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Stocking Up with the Right Ingredients |
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63 | (2) |
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65 | (1) |
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Making Simple Modifications |
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66 | (1) |
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66 | (3) |
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How the Supermarket Can Help |
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69 | (10) |
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Going to the Market with a Plan |
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69 | (6) |
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71 | (1) |
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71 | (1) |
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72 | (1) |
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72 | (1) |
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The fresh meat and fish counter |
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72 | (1) |
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Frozen foods and diet meals |
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73 | (1) |
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74 | (1) |
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The best choices for snacks |
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75 | (1) |
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Deciphering the Mysterious Food Label |
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75 | (2) |
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Calculating Exchanges from the Food Label |
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77 | (2) |
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Part II: Healthy Recipes That Taste Great |
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79 | (186) |
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The Benefits of Breakfast |
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81 | (14) |
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Understanding Diabetic Breakfasts |
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81 | (2) |
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Figuring out which fruit is right for you |
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81 | (1) |
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Putting together protein-packed punches |
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82 | (1) |
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Starting with Familiar Favorites |
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83 | (3) |
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Stocking Up on Baked Goods |
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86 | (4) |
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Enjoying Egg-ceptional Dishes |
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90 | (5) |
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Hors d'Oeuvres and First Courses: Off to a Good Start |
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95 | (16) |
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Enjoying Simple Seafood Starters |
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95 | (5) |
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96 | (2) |
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Putting a new twist on seafood favorites |
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98 | (2) |
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100 | (4) |
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Stocking essentials for scrumptious salsas |
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100 | (2) |
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Adding citrus and other fruits to salsas |
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102 | (2) |
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Discovering Delicious Dips |
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104 | (7) |
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Whipping up dips with pantry staples |
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105 | (2) |
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107 | (4) |
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111 | (18) |
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Understanding Soup-Making Basics |
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111 | (2) |
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Serving Up Soups with Stocks and Other Essentials |
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113 | (7) |
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Watching out for salt in stock-based soups |
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113 | (4) |
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Keeping soup supplies in your pantry |
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117 | (3) |
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Creating Creamy Concoctions |
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120 | (5) |
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125 | (4) |
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125 | (1) |
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126 | (3) |
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129 | (22) |
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Feasting on Great Salad Greens |
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129 | (9) |
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Picking fresh greens at the store |
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131 | (4) |
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Boning up on bagged salad blends |
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135 | (1) |
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136 | (1) |
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Creating sensational homemade dressings |
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136 | (2) |
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Going Beyond Greens with Tomatoes and Nuts |
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138 | (3) |
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Adding Fresh Fruit to Your Salad |
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141 | (2) |
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143 | (8) |
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Surveying simple seafood salads |
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143 | (3) |
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Punching up your salad with protein |
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146 | (5) |
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Stocking Up on Grains and Legumes |
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151 | (18) |
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Relishing Rice and Other Grains |
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151 | (7) |
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Eating rice the right way |
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152 | (3) |
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Kicking it up with quinoa |
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155 | (2) |
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157 | (1) |
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158 | (5) |
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Letting Legumes into Your Diet |
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163 | (6) |
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Adding Veggies to Your Meals |
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169 | (20) |
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Translating Vegetable Servings into Exchanges |
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169 | (1) |
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Adding a New Twist to Old Favorites (and Not-So-Favorites) |
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170 | (8) |
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Including delicious extras |
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171 | (3) |
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Enhancing natural flavors with dry steaming |
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174 | (1) |
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Blanching vegetables for optimum taste and nutrition |
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175 | (3) |
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Serving Up Starchy Vegetables |
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178 | (1) |
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Using Vegetables in Place of Pasta |
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179 | (4) |
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Giving Veggies the Gourmet Treatment |
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183 | (6) |
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Boning Up on Fish Cookery |
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189 | (20) |
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Identifying Good Reasons to Serve Seafood |
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189 | (1) |
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Preparing Fish in Healthy Ways |
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190 | (13) |
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Baking your way to fish bliss |
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190 | (2) |
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192 | (2) |
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Pan roasting seafood sensations |
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194 | (3) |
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Broiling your seafood bounty |
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197 | (2) |
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199 | (4) |
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Surveying Superior Shellfish |
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203 | (6) |
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209 | (16) |
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Including Poultry in Your Diet |
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209 | (1) |
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Making the Best of Chicken Breasts |
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210 | (7) |
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Sampling Different Bits of the Bird |
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217 | (3) |
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217 | (2) |
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219 | (1) |
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Talking Turkey to Liven Up Your Meals |
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220 | (5) |
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Creating Balanced Meals with Meats |
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225 | (14) |
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Searing Meats for Culinary Success |
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226 | (4) |
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Understanding the Basics of Braising |
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230 | (2) |
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232 | (7) |
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Putting roasted pork on your table |
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232 | (4) |
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Looking at roasted lamb dishes |
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236 | (3) |
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Having a Little Bite with Snacks |
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239 | (14) |
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Keeping Healthy Snacks at the Ready |
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240 | (3) |
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Mixing it up with whole grains |
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240 | (1) |
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Filling your freezer with treats |
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241 | (2) |
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Adding Dips and Sauces to Snacks |
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243 | (2) |
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245 | (8) |
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246 | (2) |
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248 | (1) |
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249 | (4) |
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Smart Ways to Include Dessert in a Diabetic Diet |
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253 | (12) |
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Finding a New Take on Fruit |
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254 | (5) |
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254 | (1) |
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Creating luscious fruit desserts with different flavorings |
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255 | (4) |
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Juicing Your Way to Tasty and Healthy Treats |
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259 | (2) |
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Choosing Chocolate for Dessert |
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261 | (4) |
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262 | (1) |
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263 | (2) |
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Part III: Eating Away from Home |
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265 | (32) |
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Making Eating Out a Nourishing Experience |
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267 | (12) |
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Preparing for Restaurant Dining |
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268 | (1) |
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Beginning the Dining Experience |
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269 | (1) |
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270 | (2) |
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Planning at Each Meal and in Specific Kinds of Restaurants |
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272 | (4) |
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272 | (1) |
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Appetizers, salads, and soups |
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273 | (1) |
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273 | (1) |
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273 | (1) |
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274 | (1) |
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274 | (1) |
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274 | (1) |
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275 | (1) |
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275 | (1) |
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275 | (1) |
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275 | (1) |
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276 | (1) |
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276 | (1) |
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276 | (3) |
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Fast Food on Your Itinerary |
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279 | (18) |
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Touring the Fast-Food Landscape |
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279 | (2) |
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Driving to the Ashland Shakespeare Festival |
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281 | (2) |
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Stopping on the Way to Yosemite |
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283 | (4) |
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283 | (2) |
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285 | (2) |
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Following the Santa Fe Trail in Kansas |
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287 | (2) |
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Enjoying Civil War Sights with a Stop for Breakfast |
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289 | (2) |
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Cruising Down the South Jersey Shore |
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291 | (6) |
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291 | (2) |
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293 | (4) |
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Part IV: The Part of Tens |
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297 | (34) |
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Ten (or So) Simple Steps to Change Your Eating Habits |
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299 | (8) |
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299 | (1) |
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Figuring Out Why You Eat the Way You Do |
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300 | (1) |
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301 | (1) |
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302 | (1) |
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Drinking Water throughout the Day |
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302 | (1) |
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Consuming Vegetables throughout the Day |
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303 | (1) |
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304 | (1) |
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Removing the Attached Fat |
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304 | (1) |
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305 | (1) |
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Adding Taste with Condiments, Herbs, and Spices |
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305 | (1) |
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306 | (1) |
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Ten Easy Substitutions in Your Eating Plan |
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307 | (8) |
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308 | (1) |
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308 | (1) |
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Choosing the Least Fatty Meats |
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309 | (1) |
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Choosing Fruits to Replace Sweets |
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309 | (1) |
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Adding Fiber to Your Diet |
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310 | (1) |
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Making the Right Fat Selections |
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311 | (1) |
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Finding a Cow That Makes Lowfat Milk |
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311 | (1) |
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312 | (1) |
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312 | (1) |
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313 | (2) |
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Ten Strategies to Normalize Your Blood Glucose |
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315 | (8) |
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Knowing Your Blood Glucose |
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316 | (1) |
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Using Exercise to Control Your Glucose |
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316 | (1) |
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317 | (1) |
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Seeking Immediate Help for Foot Problems |
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318 | (1) |
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Brushing Off Dental Problems |
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318 | (1) |
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Maintaining a Positive Attitude |
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319 | (1) |
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Planning for the Unexpected |
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319 | (1) |
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Becoming Aware of New Developments |
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320 | (1) |
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321 | (1) |
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Avoiding What Doesn't Work |
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321 | (2) |
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Ten Tactics for Teaching Children with Diabetes Healthy Eating Habits |
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323 | (8) |
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324 | (1) |
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Engaging Children in Shopping |
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324 | (1) |
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Involving Children in Food Preparation |
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325 | (1) |
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Keeping Problem Foods Out of Sight and Good Foods in Easy View |
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326 | (1) |
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Teaching the Meaning of Portions |
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326 | (1) |
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326 | (1) |
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Ensuring Good Restaurant Eating |
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327 | (1) |
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Monitoring TV Food Ads with Your Child |
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328 | (1) |
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Involving the Child with the Dietitian |
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329 | (1) |
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329 | (2) |
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331 | (2) |
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Appendix A: Restaurant Descriptions |
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333 | (10) |
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334 | (7) |
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334 | (1) |
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334 | (1) |
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335 | (1) |
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335 | (1) |
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336 | (1) |
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336 | (1) |
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337 | (1) |
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337 | (1) |
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338 | (1) |
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339 | (1) |
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339 | (1) |
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340 | (1) |
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340 | (1) |
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A City-by-City Restaurant Travel Guide |
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341 | (2) |
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341 | (1) |
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341 | (1) |
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341 | (1) |
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Half Moon Bay, California |
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341 | (1) |
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342 | (1) |
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342 | (1) |
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342 | (1) |
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342 | (1) |
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342 | (1) |
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342 | (1) |
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342 | (1) |
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West Bloomfield, Michigan |
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342 | (1) |
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Appendix B: Exchange Lists |
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343 | (12) |
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343 | (9) |
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343 | (2) |
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Meat and meat substitutes list |
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345 | (2) |
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347 | (2) |
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349 | (1) |
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349 | (1) |
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350 | (1) |
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351 | (1) |
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351 | (1) |
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Using Exchanges to Create a Diet |
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352 | (3) |
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Appendix C: A Glossary of Key Cooking Terms |
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355 | (4) |
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Appendix D: Conversions of Weights, Measures, and Sugar Substitutes |
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359 | (4) |
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359 | (2) |
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361 | (2) |
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Appendix E: Other Recipe Sources for People with Diabetes |
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363 | (2) |
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Cookbooks for People with Diabetes |
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363 | (1) |
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Food and Recipe Web Sites for People with Diabetes |
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364 | (1) |
Index |
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365 | |