Food for Life Eating and Cooking to Beat Diabetes

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Food for LifeEating and Cooking to Beat
Diabetes

• Class 5 Handling Tricky Situations and Stocking
  the Kitchen

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• Please continue to help us help this program

Complete an evaluation.
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Lets Start Another Weekly Menu Planner
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How are you doing?

• Meals or dishes you tried?
• Successes to share?
• Challenges youd like help with?

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For Today

• Tricky Situations
• The Truth About Spam
• Lets Cook Stocking Up by Canning, Freezing,
  Drying and Sprouting
• Planning for the last class

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Review Question

• Name the four food groups on the Power Plate (no
  peeking at the front of the manual).

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Tricky Situation 1

• What can I pack for lunch so I can say No to
  quick but potentially life-shortening Fast
  Food?

• 1.
• 2.
• 3.

Packed With Plant Power
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Tricky Situation 2

• I get hungry between lunch and dinner. Give me
  your top 3 ideas for POWER PLATE snacks
• 1.
• 2.
• 3.

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Tricky Situation 3

• My adult son drives a truck. He wants to eat
  healthy food while hes working.
• What types of restaurants should he look for?
• What menu items would be good choices?
• What could he pack to eat?

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Tricky Situation 4

• My sister thinks eating healthfully costs too
  much. 
• Name two inexpensive ideas for each meal
  breakfast, lunch and dinner.

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Review QuestionWhats an Animal Product?
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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?
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Tricky Situation 6

• I loves sweets - especially cookies, sweet
  desserts and soda pop.  But Im tired of not
  being able to see my toes. Provide ideas so I can
  satisfy my sweet tooth with healthy
  alternatives.
• 1.
• 2.
• 3
• 4.

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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?
• 1.
• 2.
• 3.

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Lets talk aboutWhy is it risky for people with
diabetes to eat foods from animals?
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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

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(No Transcript)
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The TRUTH about SPAM
http//www.cracked.com/funny-7241-spam-meat/
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Whats In Spam? Mostly fat.

• 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.

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Fat in 1 slice of Spam

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Amount of cooked beans that have as much fat as 1
slice of Spam (16 cups)
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Which will fill you up more? This
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Or this?
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It is not just FAT that makes Spam such a loser.
1 slice of Spam vs. ½ cup of black beans
(1/6th 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.
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Is there anything good in a can of SPAM?

• Protein what other foods have protein besides
  foods from animals?
• 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

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OK, how about other meats?

• Compare the fat in a beef burger, turkey burger,
  and veggie burger
• 20 grams 11 grams Less than 1 gram
• (4 pats (2 pats (Less than 1/5
• of butter) of butter) pat of butter)

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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!

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Review Questions Whats 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.

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Inspiration

• 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.

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Lets Cook!
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Freezing

• Individual servings
• Peak-of-season fruits
• New Mexico chilis
• Beans
• Bean juice
• Stock
• Tortillas
• Tamale Masa

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Canning Tomato Sauce

• Tomato sauce

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Drying

• Fruit
• Herbs
• Corn
• Chilies
• Pumpkin

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Sprouting
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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.

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Thank you for coming!

• Please fill out a Comments Page
• See you next week!!