Table of Contents
Foreword 8
Introduction 11
1 What Is Pre-Diabetes? 15
The Pre-Diabetes Epidemic in America 16
What Makes Pre-Diabetes Different from Type 2 Diabetes? 17
Risk Factors and Symptoms 19
Why You Can't Ignore Pre-Diabetes 20
2 Diagnosing Pre-Diabetes 23
Getting Tested and Understanding the Results 24
About Metabolic Syndrome 27
Minority Populations at Risk 28
Pregnancy and Pre-Diabetes 29
Polycystic Ovary Syndrome and Pre-Diabetes 32
Children and Teens with Pre-Diabetes 33
What to Do If Your Child Has Pre-Diabetes 35
3 Your Action Plan for Pre-Diabetes 39
Halting the Progression of Pre-Diabetes 40
Your Weight's Influence on Pre-Diabetes 40
Facing Your Food Problems 41
Get Moving (Every Day!) 43
4 Exercise: Essential for Your Success 45
How Do You Get Started? 46
Making Time for Exercise 47
Get Walking! 48
No Exercise = Little to No Results 49
Slow and Steady Wins the Race 49
How to Help Your Children Become More Active 50
5 What Can You Eat? 53
Keep It Simple to Start 54
Balance and Moderation Are Key 54
About Carbs, Fiber, and Whole Grains 58
Getting More Fiber Every Day 59
6 Translating Nutrition Into Real Meals 61
Reading Food Labels 62
The Glycemic Index 63
Grocery Lists and Your Kitchen Makeover 64
Helping Your Children Eat Healthier 66
Tips for Dining Out 67
What about Alcohol? 68
Making Recipe Adjustments for Your New Cooking Style 69
7 Breakfast Fare 73
8 Soups 85
9 Meat Dishes 99
10 Poultry Dishes 119
11 Fish and Seafood Dishes 143
12 Casseroles and Stews 163
13 Pasta, Rice, Grains, and Beans 179
14 Vegetable Sides 197
15 Salads 213
16 Salad Dressings, Salsas, and Sauces 231
17 Salt-Free Spice Mixes 247
18 Breads and Muffins 251
19 Reduced-Carbohydrate Desserts 269
Appendix A Your 10-Week Plan to Kick Pre-Diabetes! 287
Appendix B Resources 293
Standard U.S./Metric Measurement Conversions 297
Index 298
