By Katie Bunker March 2009 WCIE---Meal Planning,
When people ask former Mrs. Maine America Jaynie Higgins how she always stays in such great shape, she has an answer for them: "It's all about meal planning."
Higgins, a certified personal trainer who has type 1 diabetes, works as a health and wellness consultant. In addition to developing fitness routines, she has also logged countless hours preparing meal plans for people trying to lead healthier lifestyles. Now she's applying that skill, along with coauthor David Groetzinger, in the new book, The Ultimate Diabetes Meal Planner, published by the American Diabetes Association.
The book takes a yearlong approach to meal planning, with each week's food and recipe choices mapped out based on daily caloric intake (there are 1,500-, 1,800-, 2,000-, and 2,200-calorie-a-day plans). It's laid out a week at a time, giving 4 weeks of meal plans, recipes, shopping lists, and exchange information for all four seasons of the year.
"A lot of people don't know how to get on a meal plan and stay on it," says Higgins, who also founded an assisted living facility, working with many residents who had diabetes and figuring out how to adjust their menus accordingly. Learning how to eat is one of the most difficult things about a diabetes diagnosis, Higgins says. So she tries to teach important concepts that can be used with or without a meal plan, such as learning how to get enough nutrients each day and how to calculate carbs and caloric intake. "One of the healthiest ways to cook," Higgins says, is to "stop at your grocery store and go to the produce department. Trade a regular cracker for a whole grain cracker. Get string cheese instead [of regular]." Every shopping trip is a chance, she says, to change the way your whole family eats—for the better.
Jaynie takes your fitness goals seriously. She understands that losing weight and gaining muscle can be challenging, and our goal is to help you overcome hurdles and reach your goals. She will analyze your body type, BMI, and metabolism, to create your individualized fitness plan.
Fitness and nutrition expert Jaynie Higgins takes the guess work out of diabetes meal
planning and puts everything you need in
one amazing collection. Packed with the meal plans that have
successfully guided her and her students toward health, the
Ultimate Diabetes Meal Planner presents the same principles Jaynie used to manage her own diabetes and change her lifestyle.With 16 weeks of meal plans and over 325 amazing recipes,
the Ultimate Diabetes Meal Planner will guide you toward a healthy, diabetes-friendly lifestyle. Inside, you’ll find weeksof personalized meal plans in four different calorie levels.
Shopping lists make grocery shopping a breeze. Nutritious,tasty recipes will have you cooking entire meals in no time.
Take the mystery out of food and diabetes in just 4 easy steps!
With years of success and experience, Jaynie is capable of analyzing your body and creating a fitness plan that will help you reach your goals. Most plans include healthy eating and exercise, to ensure the best results for our clients. She will work with you to keep you on track and motivated to reach your goals.
As a personal trainer Jaynie understands that adapting new fitness habits is difficult and often times fails. Her goal is to change your view on fitness, so that it becomes apart of who you are and your lifestyle. She strongly believes that if you practice healthy eating habits with meal planning , you will be able to obtain a healthy lifestyle.
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