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Food &ExerciseDaily Journal

You have the power to take control and manage yourdiabetes. It’s a lot of work and it takes commitment, butit’s possible and you can do it.Much of diabetes management is about choices. Makingthe choice to choose healthy foods and get regularphysical activity isn’t always easy. But you are not alone.The American Diabetes Association is here to help.Writing down your daily food intake and amount ofphysical activity can be helpful to learn how these thingsaffect your blood glucose (blood sugar). It can also helpkeep you motivated!Use this journal to help you keep track of what you eatand how much activity you get each day. Start withsmall changes and you’ll be surprised at how much of adifference they can make!

Why Move Moreand Eat Better?Being active and making healthful food choices is good for yourhealth. But that is not the only reason to move more and eat better.You can:nnnnLower your blood glucoseMake your heart and bones strongerLose weightLower your risk of heart diseaseMove More!Physical activity can be fun. The goal is to get a total of 30 minutesof activity a day five days a week. If you do not have an entire 30minutes, try three (3) 10 minute sessions throughout the day. Hereare some small changes that you can add in your daily routine:n Getnnnnoff the bus or subway one stop early and walk therest of the wayTake 2 or 3 short walking breaks at work each dayPlay with your kidsTurn on your favorite music and Dance! Dance! Dance!Form an exercise group with your friends and family. Not only isthis a support system, you can cheer each other on.3

T r a ck i ng yo u r Tar g etsThe American Diabetes Association suggests these targets for most peoplewith diabetes. You may have different targets. You can record your targetsand your results in the spaces provided below.What to DoADA TargetsMy TargetsMy ResultsDate:My ResultsDate:At Every Office VisitReview blood glucosesBefore meals70-1302 hours after starting to eatBelow 180Blood PressureBelow 130/80Check weightAt Least Every 6 MonthsA1CBelow 7At Least Every YearCholesterolLDL cholesterolBelow 100HDL cholesterolAbove 40 (men)Above 50 (women)TriglyceridesBelow 150Dilated eye examFoot examMicroalbuminBelow 30Healthy Reminders:n Get a flu shot every year, and get a pneumonia shot at least oncen If you smoke, get help to quit. It’s the best thing you can do foryour health.down questions you have before you visit a health professional and write down actions you will take after a visit.n Write4

My M edici n esName and strengthof medicineUsed forHow muchto takeWhen totakeNotesNonprescription medicines and dietary supplements (vitamins, minerals,herbs and other substances)5Datestarted

F ood an d E xe r c ise LogDATE:Item / ozozozozozozPhysical Activity (Cardio / Strength / Flexibility)Blood Glucose LevelsBreakfastLunchDinnerNotes6Otheroz

F o od an d E xe r c ise LogDATE:Item / ozozozozozozPhysical Activity (Cardio / Strength / Flexibility)Blood Glucose LevelsBreakfastLunchDinnerNotes7Otheroz

F ood an d E xe r c ise LogDATE:Item / ozozozozozozPhysical Activity (Cardio / Strength / Flexibility)Blood Glucose LevelsBreakfastLunchDinnerNotes8Otheroz

F o od an d E xe r c ise LogDATE:Item / ozozozozozozPhysical Activity (Cardio / Strength / Flexibility)Blood Glucose LevelsBreakfastLunchDinnerNotes9Otheroz

F ood an d E xe r c ise LogDATE:Item / ozozozozozozPhysical Activity (Cardio / Strength / Flexibility)Blood Glucose LevelsBreakfastLunchDinnerNotes10Otheroz

F o od an d E xe r c ise LogDATE:Item / ozozozozozozPhysical Activity (Cardio / Strength / Flexibility)Blood Glucose LevelsBreakfastLunchDinnerNotes11Otheroz

F ood an d E xe r c ise LogDATE:Item / ozozozozozozPhysical Activity (Cardio / Strength / Flexibility)Blood Glucose LevelsBreakfastLunchDinnerNotes12Otheroz

F o od an d E xe r c ise LogDATE:Item / ozozozozozozPhysical Activity (Cardio / Strength / Flexibility)Blood Glucose LevelsBreakfastLunchDinnerNotes13Otheroz

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F o od an d E xe r c ise LogDATE:Item / ozozozozozozPhysical Activity (Cardio / Strength / Flexibility)Blood Glucose LevelsBreakfastLunchDinnerNotes15Otheroz

F ood an d E xe r c ise LogDATE:Item / ozozozozozozPhysical Activity (Cardio / Strength / Flexibility)Blood Glucose LevelsBreakfastLunchDinnerNotes16Otheroz

F o od an d E xe r c ise LogDATE:Item / ozozozozozozPhysical Activity (Cardio / Strength / Flexibility)Blood Glucose LevelsBreakfastLunchDinnerNotes17Otheroz

F ood an d E xe r c ise LogDATE:Item / ozozozozozozPhysical Activity (Cardio / Strength / Flexibility)Blood Glucose LevelsBreakfastLunchDinnerNotes18Otheroz

F o od an d E xe r c ise LogDATE:Item / ozozozozozozPhysical Activity (Cardio / Strength / Flexibility)Blood Glucose LevelsBreakfastLunchDinnerNotes19Otheroz

F ood an d E xe r c ise LogDATE:Item / ozozozozozozPhysical Activity (Cardio / Strength / Flexibility)Blood Glucose LevelsBreakfastLunchDinnerNotes20Otheroz

F o od an d E xe r c ise LogDATE:Item / ozozozozozozPhysical Activity (Cardio / Strength / Flexibility)Blood Glucose LevelsBreakfastLunchDinnerNotes21Otheroz

Try This Recipe!This Grilled Caribbean Chicken Breast recipe is simple and delicious.Find more recipes, get nutrition content on your favorite foods andfind healthier alternatives at diabetes.org/myfoodadvisor.MyFoodAdvisor is an online tool to help you make healthy foodchoices. Visit diabetes.org/myfoodadvisor.n BreastsGrilled Caribbean Chickerecipe!with this simpleSpice up your chickensPreparation Instructionall1. In a blender, combineicken.ingredients except the cher the2. Pour the marinade ovatechicken breasts and marinst 2in the refrigerator at leas.hours or up to 48 houren3. Grill or broil the chickrfor about 6 minutes pekside until no trace of pinremains.Number of Servings: 6Serving Size: 3-4 ozIngredients:¼ fresh squeezedorange juice1 tsp orange peel1 Tbsp olive oil1 Tbsp lime juice1 tsp ginger, minced2 garlic cloves, minced¼ tsp hot pepper sauce½ tsp fresh oregano,mincedCopyright 1999 American DiabetesAssociation. From Diabetic Meals in 30Minutes or Less! Reprinted with permissionfrom The American Diabetes Association.To order this book call 1-800-232-6733 ororder online at http://shopdiabetes.org1 ½ lb boneless,skinless chickenbreasts, halved22

Nutrition Information(per serving)Calories. 154Calories From Fat.41Total Fat. 5 gSaturated Fat. 1 gCholesterol. 69 mgSodium.61 mgTotal Carbohydrate. 1 gDietary Fiber. 0 gSugars. 1 gProtein.25 gExchanges Per Serving4 Very Lean Meats total23

1-800-DIABETES (342-2383)American Diabetes Association1701 North Beauregard StreetAlexandria, VA 22311www.diabetes.orgNPI-153