How are you doing? Class 6: Holidays and Feast Days; Healthy Families; Graduation! Food for Life Healthy Cooking and Eating to Beat Diabetes

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1 Class 6: Holidays and Feast Days; Healthy Families; Graduation! Food for Life Healthy Cooking and Eating to Beat Diabetes Let s Review Foods to Fight Diabetes Avoid animal products Avoid fats: Anything with lard, shortening, butter or oil Choose good carbohydrates: Good grains (oatmeal, corn, rices, tortillas, pasta) Vegetables Sweet potatoes, yams and small types of potatoes Beans, peas, lentils Fruits Avoid bad carbohydrates: Sugar White flour White and wheat bread Most cold cereals Baking potatoes 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

Today s Class Holidays and Feast Days; Family Health;

Recipes Are some foods addicting? What to do?

2 Today s Class Holidays and Feast Days; Family Health; Graduation Your questions answered Redo Favorite Recipes Are some foods addicting? What to do? Ideas for Special Occasions Family Health Graduation Recipe Do-Overs Got health problems? Let s do some surgery on popular recipes. Can foods be addicting? How to Magnetize a Baby 2

3 Baby, 9 12 weeks of age Sit face-to-face, 15 inches apart 1 tsp sugar + 1 cup water Smith BA. Devel Psychol 1990;26: Blass EM. Monogr Soc Res Child Dev 1994;59:1-96. Smith BA. Devel Psychol 1990;26: Blass EM. Monogr Soc Res Child Dev 1994;59:1-96. Blass EM. Devel Psychol 2001;37: Blass EM. Devel Psychol 2001;37: University of Massachusetts at Amherst University of Massachusetts at Amherst 3

4 Sugar Sugar opiate release Is Sugar a Problem? Calories Sugar, 1 teaspoon Chocolate chip cookies (2) Soda, 20 ounces Twizzlers (2.5 oz.)

Food Values of Portions Commonly Used (Philadelphia: Lippincott-Raven, 1998) Coca-Cola Spot the Addicting Food

5 Soda Serving Sizes 20-ounce bottles 16-ounce bottles Coca-Cola (20 oz.) 68 grams sugar + 78 mg caffeine 250 calories 12-ounce cans 6-ounce bottles Pennington, Bowes and Church's Food Values of Portions Commonly Used (Philadelphia: Lippincott-Raven, 1998) Coca-Cola Spot the Addicting Food Caffeine is not addictive. From the Coca-Cola Web site: www2.coca-cola.com/contactus/myths_rumors/ingredients_addictive.html accessed February 15,

6 The Chocolate Drugstore Caffeine (5-10 mg)* Theobromine Phenylethylamine Slows breakdown of anandamide *Compare to coffee (100 mg) In truth, foods that contain chocolate taste so good because of the fat and sugar that are combined with this drugstore of chemicals. Casomorphins Opiates that form as casein (milk protein) is digested. 6

American Roast sirloin Chicken breast, skinless Salmon, Atlantic Beans, grains Vegetables, fruits Cholesterol 28 36 25 25 24 20 0 0

7 Cheese (2 oz.) Cholesterol (per ounce) American Cheddar Goat Mozzarella Swiss Calories Fat (grams) Cheddar American Roast sirloin Chicken breast, skinless Salmon, Atlantic Beans, grains Vegetables, fruits Cholesterol Pennington, Bowes and Church's Food Values of Portions Commonly Used (Philadelphia: Lippincott-Raven, 1998) Pennington, Bowes and Church's Food Values of Portions Commonly Used (Philadelphia: Lippincott-Raven, 1998) Dairy Products Arthritis Migraine Digestive Problems 7

2 tons of pure cholesterol USDA Report to

Bacon Cheeseburger Subway s Chicken Cordon

Cheese Pizza Burger King, Taco Bell USDA

8 The U.S. Government at Work Wendy s Cheddar Lover s Bacon Cheeseburger promotion sold: 2.25 million pounds of cheese 380 tons of fat 1.2 tons of pure cholesterol USDA Report to Congress on the Dairy Promotion Programs, 2000 The U.S. Government at Work Wendy s Cheddar Lover s Bacon Cheeseburger Subway s Chicken Cordon Bleu, Honey Pepper Melt Pizza Hut s Ultimate Cheese Pizza Burger King, Taco Bell USDA Report to Congress on the Dairy Promotion Programs,

Pounds of Cheese Per Person Per Year Year:1909 Year: 2005 4

Tuna 50% Yeomans MR, Wright P, Macleod HA, Critchley JAJH.

9 Pounds of Cheese Per Person Per Year Year:1909 Year: pounds 31 pounds Meat May Be Addicting, Too Ham 10% Salami 25% Tuna 50% Yeomans MR, Wright P, Macleod HA, Critchley JAJH. Effects of nalmefene on feeding in humans. Psychopharmacology 1990;100:

Benefits of Meatless Diets Reverse heart

10 Benefits of Meatless Diets Reverse heart disease Lose ~ 10% of body weight cancer risk by ~ 40% blood pressure Improve or reverse diabetes risk of Alzheimer s disease? Extra Help in Breaking Food Cravings 1. Start with a healthy breakfast. 2. Use foods to hold blood sugar steady. 3. Don t cut calories. Extra Help in Breaking Food Cravings Extra Help in Breaking Food Cravings 4. Avoid temptation and triggers. 5. Exercise and rest. 6. Involve friends and family for support. 7. Take advantage of other motivators. 10

HOLIDAYS and FEAST DAYS What are some menu ideas that

Association Well-planned vegan diets are appropriate for

11 HOLIDAYS and FEAST DAYS What are some menu ideas that will ensure we are all around to enjoy many more? Children? Feeding the Family Is the Power Plate OK for: Athletes? Elders? Yes! Nutrition Guidelines from the American Dietetic Association Well-planned vegan diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence. American Dietetic Association,

12 Important Considerations for All Ages and Stages of Life Let s Cook! Include foods from all 4 sections of the Power Plate. Be sure to include a source of Vitamin B12. Keeping It Going Thank you for coming! Please fill out a Comments Page What will you do to keep using all of the good information you have learned? 12

CHOOSE HEALTH: FOOD, FUN, AND FITNESS. Read the Label!

CHOOSE HEALTH: FOOD, FUN, AND FITNESS. Read the Label! POSTER 1-1: REPLACE SWEETENED DRINKS Read the Label! Nutrition Facts 20 oz. cola Serving Size: 1 bottle (591mL) Servings Per Container: 1 Amount Per Serving Calories 240 Calories from Fat 0 % Daily Value