3Program GoalsRediscover the foods of Native Ancestors – who never had diabetes.Explore the latest research on diet and diabetes prevention and treatment.Taste healthy and delicious dishes.Put new skills and knowledge into practice to prevent and heal diabetes.
4Class Schedule (Provide Dates) Meeting 2: New Recipes with Commodities and The 3 SistersMeeting 3: Grains, The Staff of LifeMeeting 4: Grocery Store Tour (Location TBD)Meeting 5: Stocking Up: Canning/Freezing/ Drying/SproutingMeeting 6: Holidays and Feast Days, Healthy Families,and GraduationGrocery Store Tour works best with groups of 5-7 people at a local market. “TBD” stands for “To be determined.” Another option is to show the Grocery Store Tour section of the DVD, “A New Approach to Diet and Diabetes,” available at
5Use this Planner to create your own Week of Meal Ideas from class lessons and resources. Copies of this page should be distributed to everyone at each class. Encourage them to fill it in with ideas as they hear of something they want to try during the presentation. This way, they are creating their own personalized plan for a week of meals.
6Lesson 1: A Reason for Hope for People With Diabetes Why are we hopeful?Our study has shown that diabetes can be turned around.Diabetes does NOT have to cause problems.Food may be the answer.
7Look at how the number of people with diabetes has gone up: Number and Percentage of U.S. Populationwith Diagnosed Diabetes,At the American Diabetes Association’s Scientific Sessions in June of 2011, it was announced that 1 in 4 US citizens have diabetes.Methodology (for reference only)Number and percent of the U.S. population with diagnosed diabetes were obtained from the National Health Interview Survey (NHIS, available at of the National Center for Health Statistics (NCHS), Centers for Disease Control and Prevention (CDC) for years. Conducted continuously since 1957, the NHIS is a health survey of the civilian, noninstitutionalized population of the United States. The survey provides information on the health of the United States population, including information on the prevalence and incidence of disease, the extent of disability, and the utilization of health care services. The multistage probability design of the survey has been described elsewhere (1,2). Estimates for years were obtained from published data (3) and estimates from 1980 forward were derived directly from the NHIS survey data.References1. Massey JT, Moore TF, Parsons VL, Tadros W. Design and estimation for the National Health Interview Survey, Hyattsville, MD: National Center for Health Statistics. Vital and Health Statistics 1989;2(110).2. Botman SL, Moore TF, Moriarity CL, Parsons VL. Design and estimation for the National Health Interview Survey, 1995–2004. National Center for Health Statistics. Vital and Health Statistics 2000;2(130).3. Harris MI: Prevalence of noninsulin-dependent diabetes and impaired glucose tolerance. Chapter VI in Diabetes in America, Harris MI, Hamman RF, eds. NIH publ. no , 1985.CDC’s Division of Diabetes Translation. National Diabetes Surveillance System available at7
8Looking around our planet: Who gets diabetes? Diabetes is rare in Asia, Africa and South AmericaDiabetes becomes more common as diets are Westernized.Diabetes became common among Native Americans with a shift in diet.
9In 1909, the average person ate about 149 lbs of meat over 1 year In 1909, the average person ate about 149 lbs of meat over 1 year. In 2005, the average person eats over 200 pounds.
10Red meat (which includes pork) has dropped slightly, but chicken intake has gone way up. In the US, we consume about 1 million chickens per hour. So although chicken is sometimes thought of as better for us than beef, eating less beef and more chicken has not decreased the number of cases of obesity or diabetes.
11Cheese intake has also gone WAY up, from about 4 pounds in 1909 to over 30 pounds in Of note, it was in the 1960s that pizza delivery was first introduced.
12What if we compare two different ways of eating for people with diabetes? One group followed the usual diet.They were told how many carbohydrate servings or exchanges to eat.If overweight, told eat less calories.This study was published in the journal Diabetes Care in August of 2006.
13The other group followed a diet that we call the “Power Plate” way of eating. They ate from these four food groups. There were no limits on portions or calories.
14In this study, what did people eat? No limits!!14
15Typical Meals and Snacks Breakfast Lunch Dinner Oatmeal, bean burrito, veggie lasagne, fruit, bean chili, salad, rice and beans – and much more.
16What didn’t people eat?They ate no animal products.
17They did not have milk or dairy products, like cheese.
18They avoided fats. No lard No shortening No butter No fried foods No or very little oil
19Avoided certain carbohydrates (starchy or sweet foods) that raise blood sugar Enjoyed:Old-Fashioned oatmeal or mueseli with non-dairy milkPasta, tortillasRye or 100% whole wheat breadsWhole grains: Oatmeal, brown and white rice, wild rice, corn, quinoa, barleyMost fruitMost vegetablesBeans, peas and lentilsAgave nectar (as a sweetener)Water, coffee teaAvoided:Cold cereals with sugar or white flourWhite and most wheat breadsWhite riceSweets and breads made with white flourSugar, honeyPop and sugary drinks(This page is available as a handout PDF called “Foods to Enjoy and Avoid.”)
20What happened? Diabetes got better. Blood sugars improved. A1c improved.Blood cholesterol improved.Kidney function got better.If overweight, lost weight.
21*Work with your health care provider. People felt better, and they told us they liked the new way of eating! Many were able to take less medication.**Work with your health care provider.Interestingly, people also found this new way of eating easier to stick with. At first, it seemed hard. But as they learned what to replace how to replace old favorites with new ones, and shop and cook a little differently, it got easier.This was published in an article in the journal, American Journal of Clinical Nutrition in Some people found that their diabetes medication or blood pressure medication was too strong. Sometimes this happened within a few changes of changing their diet, and for others, it occurred as they lost weight. It is important to work with a health care provider to assess medication needs when changing lifestyle.21
22Doctor asked him to stop diabetes medications. VanceLost 60 poundsA1c fell from 9.5 to 5.3Doctor asked him to stop diabetes medications.Vance was a part of the study. He was initially very unhappy to find he had agreed to follow a plant-based diet. He was a busy police officer in Washington DC, and had recently gotten marriend. He has given us permission to say that one of the biggest concerns for him with his diabetes was in the bedroom – happily, he reports that his erectile dysfunction resolved as he got healthier on a plant-based diet.
23For people who were heavy, they lost weight. Hillary and Bruce were our youngest participants in a different study, one that offered workplace classes for weight loss. They worked at Geico in Washington DC together. Bruce said:“In July 2007 I weighed 240 lbs and had a BMI of 36.4. During the 20 weeks of the study, I lost 41 lbs, reduced my BMI to 30.2. More importantly, I also gathered the tools I needed to continue the success on my own after the study ended. Keeping with the diet after the study ended, I eventually lost a total of 85 pounds and I now have a BMI of 23.5, well within the normal range. ; I feel that this confidence boost contributed significantly to my work performance and helped me earn 3 promotions over the course of 13 months” This is a picture they provided one year after participating in a 16-week study where they learned all about a plant-based or vegan diet.My boyfriend, following the same diet, has lost a total of 100 lbs and his cholesterol fell from 270 to 150. He was already developing the preliminary signs of heart disease, and I have no doubt that within a short period of time, one or both of us would have begun to experience severe health deterioration or require medication.
24Many people needed less medication Michael (Caroline’s patient. Not a study participant)Did not have to start insulin.Was able to stop taking medicine for high blood pressure and depression.Michael saw my, a nurse practioner, in a ½ hour office-visit. Discussed only the “how-to”. He was ready to make some changes, and said, “You tell me what to do and I’ll do it”. First visit at 2 months, down 25 pounds. Two months later, down 45.
25This study was done with people with diabetes in Washington D. C This study was done with people with diabetes in Washington D.C. Could the Power Plate way of eating work for people with diabetes in other places?
27In the Marshall Islands, diabetes was not a problem in the past. 60 years ago, diabetes was practically unheard of in the Marshall Islands.People were slim, physically active and they lived off the land.
28Now, half of the 30,000 adults in Majuro have diabetes.
29A clinic was opened to teach a new way of eating A clinic was opened to teach a new way of eating. Actually, it was the old way of eating: mostly vegetables, whole grains, legumes and fruit.
30Fred“I suffered a stroke because of my diabetes and was in a wheelchair. I could not walk. Six months after joining the Diabetes Wellness Program, I got rid of my wheelchair and am walking on my own again.”“I suffered a stroke because of my diabetes and was in a wheelchair. I could not walk. After joining the Diabetes Wellness Program for six months, I got rid of my wheelchair and am walking on my own again. I am healthier than I have been in many years. This program has given me more than I ever thought possible..”30
31Tinar“When I joined this program I was very skeptical, but very quickly I started to feel better. The cramps in my legs disappeared and I no longer had get up during the night to go to the bathroom. My sugars kept dropping and are now normal without any medication. My last lab tests show that I am no longer diabetic.”
32The joy of regained good health from healthful foods shows.
33Could this work here?What foods did Native American ancestors eat that did not come from animals?What foods are now common?Are these two lists different? How?
34A few words of caution for people who take certain medications: Blood SugarBlood PressureSee the materials on diabetes medications and blood sugar monitoring in your booklets. Work with your health care provider to make adjustments.
35Blood Glucose Monitoring Pre-meal: 70 – 130 mg/dl2-hours after meals: 100 – 180 mg/dlHigher targets in certain situations.Take action if outside these ranges for 2-3 days, or for any sudden changes.Perfection is not required!Is there anyone who should not strive to reach these targets?Keep in mind, symptoms don’t occur for many until blood glucose is above 200, 300, etc.
36Hypoglycemia (Low Blood Sugar) – Know how to Recognize it and Treat it WeaknessRapid heart rateDizzinessShakinessNervousnessSweatingCold and clammyHeadachesIrritableMay progress to slurred speech, confusion, difficulty concentrating, loss of consciousness, inability to respond, seizuresTreatments:Juice orHard candies orRegular pop or***Follow with a meal
37What shall we call this way of eating? VeganStrict or Dairy-Free VegetarianPlant-BasedPlant-StrongPower PlateJust don’t call us late for dinner!Austin, TX, firefighter Rip Esselstyn coined the term, “Plant-Strong.”
38Meatless meals are NOT a new idea – But it may seem that way! What did people eat 50 years ago? 150 years? 1000 years ago? And how long has Type 2 Diabetes been around?
39Our Food for Life invitation to you Taste new recipes.Try out a new way of eating.See how you feel.We are here to support you.We will encourage you to give it 100% starting after next week’s class.
40How to get started on the road to good health with Power Plate Eating This week: try some new recipes and have some meals with no animal products, no added fats, and no sugar.Plan to attend Meetings 2-6After Meeting 2, give it a 100% try for 3 weeks.See how you feel, and report progress in class.
41The power of healthy foods gives hope to people with diabetes… The power of healthy foods gives hope to people with diabetes…. and to future generations.
43For Next WeekBefore the next class, write down everything you ate in one (typical) day, and bring to class. No one will see this but you! You will use it to discover something important about modern diets.Try out a new recipe from class, and/or have a few meals that are made from Power Plate foods.Find a breakfast, lunch and dinner
44Power Plate Foods to Reverse Diabetes (www.ThePowerPlate.org) Enjoy:Unlimited vegetables, especially all varieties of dark leafy greensUnlimited fresh, frozen, dried or unsweetened canned fruitsUnlimited beans, peas and lentilsUnlimited grains: Old-Fashioned oatmeal, muesli cereal, bran cereals, brown or white rice, wild rice, barley, quinoa, millet, amaranth, etc.Unlimited pasta (egg-free)Non-dairy milks (Soy, Almond, Rice)Use agave nectar instead of sugar or honeyChoose rye or 100% whole wheat breadsSmall amounts nuts and seedsUse a swipe of oil or small amount of oil spray to grease pans, and sauté onions and peppers in water or vegetable brothAvoid:All animal productsFats: all lard, shortening, butter, and limit oilsCarbohydrates that raise blood sugar:Sugar, honeyCold cereals made with sugar or white flourWhite and most wheat breadsSweets and breads made with white flour
45What’s an Animal Product? If it had a mother, or came from something with a face, don’t eat it.We don’t have to use this; I just dropped it in because I thought it makes it easy to understand what we mean by “avoid animal products.”
46Contact for questions: Thank you for coming!See you next week!!Contact for questions:_________________