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Food for Life Healthy Eating to Tackle Weight Problems, Cholesterol, and Diabetes.

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Presentation on theme: "Food for Life Healthy Eating to Tackle Weight Problems, Cholesterol, and Diabetes."— Presentation transcript:

1 Food for Life Healthy Eating to Tackle Weight Problems, Cholesterol, and Diabetes

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9 Diabetes Prevalence 1994

10 Diabetes Prevalence 1995

11 Diabetes Prevalence 1996

12 Diabetes Prevalence 1997

13 Diabetes Prevalence 1998

14 Diabetes Prevalence 1999

15 Diabetes Prevalence 2000

16 Diabetes Prevalence 2001

17 Diabetes Prevalence 2002

18 Diabetes Prevalence 2003

19 Diabetes Prevalence 2004

20 Diabetes Prevalence 2005

21 Diabetes Prevalence 2006

22 Diabetes Prevalence 2007

23 Diabetes Prevalence 2008

24 Adventist Health Study – 2 60,903 participants, aged ≥30, enrolled Tonstad S, et al. Type of vegetarian diet, body weight and prevalence of type 2 diabetes. Diabetes Care 2009;32:791-6.

25 European Prospective Investigation into Cancer and Nutrition (EPIC) N = 37,875; aged 20 – 97; enrolled Spencer EA, et al. Diet and body mass index in 38,000 EPIC-Oxford meat-eaters, fish-eaters, vegetarians, and vegans. Int J Obesity 2003;27:

26 PCRM Weight-Control Study 64 women Moderately to severely overweight Post-menopausal

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28 PCRM Weight-Control Study Low-fat vegan diet No exercise 14-week study Barnard ND. Am J Med 2005;118:

29 Typical Day’s Meals Breakfast Blueberry pancakes or Oatmeal with cinnamon and raisins Half cantaloupe Rye toast with jam Lunch Chunky vegetable chili Garden salad with sesame dressing Snack Banana Dinner Lentil soup with crackers Linguine with artichoke hearts and seared oyster mushrooms Steamed broccoli

30 PCRM Weight-Control Study Low-fat vegan diet No exercise 14-week study Barnard ND. Am J Med 2005;118:

31 Weight-Control Study Low-fat vegan diet No exercise 14-week study → 13 lb average weight loss in 14 weeks Sustained weight loss for 2 years 2-inch drop in waist measurement

32 How Does It Work?

33 Fiber Tricks the Brain Fiber tells the brain you’re full.

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37 Getting the After-Meal “Burn”

38 Barnard ND. Am J Med 2005;118:

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41 Fat in cells slows your after-meal calorie burn.

42 Getting fat out of cells boosts your after-meal calorie burn.

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44 P = Individuals with no medication changes, n = 24 vegan, 33 ADA Barnard ND. Diabetes Care 2006;29:

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46 PCRM Plant-Based Diet Study at GEICO Healthful choices in the cafeteria Weekly cooking class and discussion

47 Body Weight P-value < Ferdowsian HR. Am J Health Promotion. 2010;24:384-7.

48 Waist Circumference P-value < 0.001

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50 PCRM 2009 USDA 2011

51 Complete Nutrition Protein Calcium Vitamin B12

52 Beginning a Healthful Diet Step 1. Check out the possibilities

53 Breakfast Lunch Dinner Snack Foods to Try

54 Healthy Breakfasts Cinnamon Raisin Oatmeal Blueberry Pancakes Hot Whole Wheat with Dates Breakfast Scrambler Fantastic Fruit Smoothie Whole-Grain Bagel with Jam Swiss Style Muesli Slow Cooker Whole-Grain Porridge Orange-Pineapple Crush

55 Lunches and Dinners Chunky Vegetable Chili Chuckwagon Stew Seitan & Mushroom Stroganoff Portobello Mushroom Steaks Oven-Barbecued Tofu Steaks Roadhouse Hash Sweet & Sour Tempeh Southern Beans & Greens Seitan Cassoulet Mandarin Stir-Fry Stuffed Vegetable Rolls Zucchini & Herb Calzones Chili Bean Macaroni

56 Italian Cuisine

57 Mexican Cuisine

58 Chinese Cuisine

59 Japanese Cuisine

60 Fast-Food Options Veggie delight Bean burrito, hold the cheese

61 Beginning a Healthful Diet Step 1. Check out the possibilities Step 2. Do a 3-week test drive Optional: Use transition foods

62 PCRM.org

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