How are you doing? Class 5: Handling Tricky Situations and Stocking the Kitchen Food for Life Eating and Cooking to Beat Diabetes

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Abel Hawkins
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1 Class 5: Handling Tricky Situations and Stocking the Kitchen Food for Life Eating and Cooking to Beat Diabetes Please continue to help us help this program: Complete an evaluation. Let s Start Another Weekly Menu Planner How are you doing? Meals or dishes you tried? Successes to share? Challenges you d like help with? 1

2 Tricky Situations For Today The Truth About Spam Let s Cook: Stocking Up by Canning, Freezing, Drying and Sprouting Planning for the last class Review Question Name the four food groups on the Power Plate (no peeking at the front of the manual). Tricky Situation #1 What can I pack for lunch so I can say No to quick but potentially life-shortening Fast Food? 1. Packed With Plant Power Tricky Situation #2 I get hungry between lunch and dinner. Give me your top 3 ideas for POWER PLATE snacks:

Tricky Situation #3 My adult son drives a truck.

What types of restaurants should he look for?

Tricky Situation #4 My sister thinks eating

Name two inexpensive ideas for each meal:

Tricky Situation #5 I want to see if I can get

But my husband and kids are resistant to

What are some ideas for getting the support I

3 Tricky Situation #3 My adult son drives a truck. He wants to eat healthy food while he s working. What types of restaurants should he look for? What menu items would be good choices? Tricky Situation #4 My sister thinks eating healthfully costs too much. Name two inexpensive ideas for each meal: breakfast, lunch and dinner. What could he pack to eat? Review Question: What s an Animal Product? Tricky Situation #5 I want to see if I can get off insulin by eating Power Plate meals. But my husband and kids are resistant to changing the food they are used to eating. What are some ideas for getting the support I need from my family? How can I tell if I am taking too much insulin (or diabetes pills) and it is time to ask my health care provider about taking less? 3

Tricky Situation #7 My brother says he doesn't eat breakfast and instead fills a large to-go cup with ice and Pepsi and drinks that in the morning. He complains that he has no energy in the afternoon.

4 Tricky Situation #6 I loves sweets - especially cookies, sweet desserts and soda pop. But I m tired of not being able to see my toes. Provide ideas so I can satisfy my sweet tooth with healthy alternatives Tricky Situation #7 My brother says he doesn't eat breakfast and instead fills a large to-go cup with ice and Pepsi and drinks that in the morning. He complains that he has no energy in the afternoon. He has asked me for some ideas on how to start his day in a better way. What are three breakfast ideas for my brother? Let s talk about: Why is it risky for people with diabetes to eat foods from animals? Foods from animals are full of Fat Saturated fat Cholesterol Oxidants Which are linked to: Insulin resistance Diabetes Heart disease Kidney disease Many types of cancer 4

5 The TRUTH about SPAM What s In Spam? Mostly fat. Fat in 1 slice of Spam = The label shows how much fat is in one serving. How many servings are there in one can? In case it is too hard to read, it says, 6. 5

Amount of cooked beans that have as much fat as 1 slice of Spam

It is not just FAT that makes Spam such a loser.

½ cup of black beans: (1/6 th of can) When you compare Total

6 Amount of cooked beans that have as much fat as 1 slice of Spam (16 cups) Which will fill you up more? This Or this? It is not just FAT that makes Spam such a loser. 1 slice of Spam vs. ½ cup of black beans: (1/6 th of can) When you compare Total Fat, Saturated Fat, Cholesterol, Sodium, and Fiber, which is best? And look! You even get a little more protein from the Black Beans. 6

7 Is there anything good in a can of SPAM? Protein what other foods have protein besides foods from animals? OK, how about other meats? Compare the fat in a beef burger, turkey burger, and veggie burger: What other risks are known about processed meat, like hot dogs, bacon, SPAM? Directly linked to type 2 diabetes Linked to many types of cancer 20 grams 11 grams Less than 1 gram (4 pats (2 pats (Less than 1/5 of butter) of butter) pat of butter) Beans Inexpensive Convenient Lots of protein, none of the fat Improve bowel health Support local farmers Buy in bulk, they will keep for a long time Practically cook themselves!

Review Questions What s the missing word?

There is also plenty of this in chicken, beef, mutton, fish,

When that we eat builds up inside muscle cells, insulin

This leads to high blood sugar and diabetes. Dr.

In the Marshall Islands, where half of all adults have

store owner has decided he will no longer sell this

8 Review Questions What s the missing word? To avoid diabetes and complications of diabetes, eat less foods full of. Lard, shortening, butter, margarine, oil are all examples of. There is also plenty of this in chicken, beef, mutton, fish, cheese, and other animal products. When that we eat builds up inside muscle cells, insulin cannot do its job. This leads to high blood sugar and diabetes. Dr. John McDougall likes to say, The _ you eat is the _ you wear. In the Marshall Islands, where half of all adults have diabetes and canned meats are extremely popular, one grocery store owner has decided he will no longer sell this unhealthy food. He has also increased the variety of beans and grains he sells. Inspiration Let s Cook! Freezing Individual servings Peak-of-season fruits New Mexico chilis Beans Bean juice Stock Tortillas Tamale Masa 8

9 Canning Tomato Sauce Tomato sauce Drying Sprouting Fruit Herbs Corn Chilies Pumpkin For Next Week Grow sprouts. Bring a recipe that needs a make-over. Bring an idea to share for how you can keep these new habits going after class ends. 9

10 Thank you for coming! Please fill out a Comments Page See you next week!! 10

A Healthy Lifestyle. Session 1. Introduction

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