Sample Action Plan

The following is an example of a typical action plan that I have developed for patients who have not been doing regular exercise. If you are already doing regular exercise, see the section at the end of this chapter for an example of a more advanced exercise program. However, you can still use the same approach to creating your action plan.

Kathy is a 35-year-old elementary school teacher with recently diagnosed type 2 diabetes but no current symptoms. She has not been physically active since high school and has gained a significant amount of weight. She has tried several different diet plans, none of which she has been able to stick with. Currently she adheres to no specific diet or exercise plan. Kathy has a good base of knowledge of her diabetes and would like to create an action plan to reduce her health risks and become a thriving and energetic person. She would like to remain medication free, if possible. The following is Kathy's medical profile:

Age: 35 years

Smoker: No

Weight: 192 pounds (long-term goal is 152 pounds or less)

Height: 5 feet, 7 inches

BMI: 30 (long-term goal is 24 or less)

Blood pressure: 140/85 mmHg (ideal blood pressure is 130/80 mmHg)

Fasting glucose: 145 mg/dl (ideal level is 110 mg/dl or less)

HbA1C: 8.5 (ideal is 7)

Lipids: Total cholesterol is 220 mg/dl (goal is less than 200 mg/dl); LDL is 115 (goal is less than 100 mg/dl); HDL is 40 (goal is more than 55 mg/dl); triglycerides are 220 (goal is less than 150 mg/dl)

Kathy is not a smoker, which puts her at significantly less risk for many other diabetic complications than if she were a smoker. Her BMI indicates that she is obese. Her blood pressure, blood glucose, and HbA1C are all elevated. Her blood lipid profile is also abnormal. Kathy can improve all her health conditions by starting an exercise program and monitoring her food intake. In fact, she has a good chance of normalizing her medical profile without medication, as she desires, if she adopts a lifestyle that includes exercise and proper diet over the long term.

Kathy's dietitian instructed her to eat a low-fat 1,700-calorie diet. She talked with her dietitian about ways to reduce sugar and fat in her home-cooked meals. Kathy enjoys cooking, so she purchased a cookbook with recipes for people with diabetes. (Many cookbooks for those with special dietary restrictions are available in bookstores and on the Internet. If you would like to experiment with your own recipes, a general rule is to reduce the carbohydrate and fat down to around one-third to one-half of the original recommended amount.)

Diet Plan

Exercise Plan

Energy Balance