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Food for Life Healthy Cooking and Eating to Beat Diabetes

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1 Food for Life Healthy Cooking and Eating to Beat Diabetes
Class 6: Holidays and Feast Days; Healthy Families; Graduation! Food for Life Healthy Cooking and Eating to Beat Diabetes

2 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

3 Let’s Start Another Weekly Menu Planner

4 How are you doing? Meals or dishes you tried? Successes to share?
Challenges you’d like help with?

5 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

6 Recipe Do-Overs Got health problems? Let’s do some “surgery” on popular recipes. Refer here to the handouts pages in Resources and Recipes from Class 1. On page 32, You will find a recipe for spaghetti to make-over as a group, followed by any recipes they have brought for make-overs. Substitution ideas are included in the handouts. Watch that this discussion does not go on too long to allow ample time for cooking demonstration.

7 Can foods be addicting? There is no doubt that alcohol and certain drugs are addicting. Some people swear they are “addicted” to certain foods, finding it hard to stop with just a small taste. In fact, people have been known to go to great lengths and expense to obtain certain foods, right, even when they know those foods are really bad for their health. Consider the foods one finds at the typical convenience store – no one is running in at midnight because they need some strawberries, or spinach. Maybe you or someone you know has had trouble giving up certain foods. To explore this, let’s begin by looking at how humans physically respond to certain foods, specifically sugar, chocolate, cheese and meat. We’ll begin by looking at how babies respond to sugar. [For more information on this topic and additional recipes, see the book, Breaking the Food Seduction by Neal Barnard, MD,

8 How to Magnetize a Baby Let’s talk about babies, and how you can make one attracted to you the way two magnets are drawn to each other (I’m not suggesting you try this – it is just a useful illustration!).

9 Sit face-to-face, 15 inches apart
Baby, 9 –12 weeks of age Sit face-to-face, 15 inches apart Begin with a baby, about 9-12 weeks old. Smith BA. Devel Psychol 1990;26: Blass EM. Monogr Soc Res Child Dev 1994;59:1-96.

10 Make a mixture of 1 tsp sugar and 1 cup of water, and soak a pacifier in the mixture.
1 tsp sugar cup water Smith BA. Devel Psychol 1990;26: Blass EM. Monogr Soc Res Child Dev 1994;59:1-96.

11 Blass EM. Devel Psychol 2001;37:762-74.
Put the pacifier in the baby’s mouth for 3.5 minutes. Maintain eye contact with the baby the whole time. When the timer goes off, remove the pacifier and leave the room. After 15 minutes, come back in with a few other people. What do you think will happen? Blass EM. Devel Psychol 2001;37: University of Massachusetts at Amherst

12 Blass EM. Devel Psychol 2001;37:762-74.
The baby only has eyes for you!!!! Blass EM. Devel Psychol 2001;37: University of Massachusetts at Amherst

13 Sugar Sugar → opiate release
Why is this? What is it about the taste of sugar that the baby now associates with your face that would make the baby be so happy to see you? Sugar causes the release of opiates in the brain. Opiates make us feel good.

14 Adults don’t go for plain sugar water; they have their own way to obtain the release of opiates in the brain….

15 And adults have their own response to sugar.

16 Is Sugar a Problem? Sugar, 1 teaspoon Chocolate chip cookies (2)
Sugar, 1 teaspoon Chocolate chip cookies (2) Soda, 20 ounces Twizzlers (2.5 oz.) Calories 15 90 250 263 Is it a problem to eat sugar? 1 teaspoon only has 15 calories and most can handle this small amount. The problem is that food manufacturers pack so much sugar into products that when we eat processed foods, we eat way more sugar than our brains were ever designed to handle – these big servings of sugar cause the release of opiates in our brain, initially making us feel good but eventually making us sluggish and, over time, overweight and sick.

17 Soda Serving Sizes 20-ounce bottles 16-ounce bottles 12-ounce cans
Has the amount of sugar we eat changed in recent years? The 6-ounce bottle of Coke can now be found at museums, but this is how Coke came in the 1950s. It was a treat, something served at special occasions, certainly not available in school vending machines. Someone drinking the 20-ounce bottle of coke is drinking 27 and1/2 teaspoons of sugar. And is there anything of nutritonial value, anything that helps our bodies to grow or stay healthy in that bottle? The answer, unfortunately, is no. 12-ounce cans 6-ounce bottles

18 Coca-Cola (20 oz.) 68 grams sugar + 78 mg caffeine 250 calories
And it is not just the sugar that keeps us coming back. 20 oz. of Coca-cola has 78 mg of caffeine, which is known to be addictive. Pennington, Bowes and Church's Food Values of Portions Commonly Used (Philadelphia: Lippincott-Raven, 1998)

19 “Caffeine is not addictive.”
Coca-Cola “Caffeine is not addictive.” From the Coca-Cola Web site: accessed February 15, 2005 This is from the Coca-cola website. They don’t want us to know the truth!

20 Spot the Addicting Food
Let’s talk about another food that can feel addictive. 3 foods here are addictive – yep, it’s chocolate.

21 Is chocolate addictive
Is chocolate addictive? In a study in which chocolate lovers were injected with Narcan (naloxone), a medication given in hospital emergency rooms by injection to treat drug overdoses because it blocks the opiate receptors in the brain, a tray of chocolate had no appeal to chocolate lovers after the Narcan was injected. What it is about chocolate that causes many people to crave it and eat more of it than is healthy?

22 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. A chocolate bar is like a whole drugstore. It targets the same spot on your brain as heroin or morphine. Chocolate contains a little caffeine. Theobromine is a stimulant found in chocolate. It is similar to caffeine, and has the same “upper” effect. It can be fatal to dogs. Phenylethylamine is another stimulant found in chocolate. It is an amphetamine-like chemical which harbors traces of compounds similar to the active ingredient in marijuana. Slows breakdown of a chemical in the brain called anandamide, which causes the pleasant brain effects of the chemicals in chocolate to last longer. [For more on this topic, see the book, Breaking the Food Seduction by Neal Barnard, MD]

23 Cheese is another food that many people can’t imagine giving up
Cheese is another food that many people can’t imagine giving up. Could there be something in cheese that makes us crave it? After all, cheese smells like old socks and is made from the mammary secretions of cows. Why would we want to eat it?

24 Casomorphins Opiates that form as casein (milk protein) is digested.
To understand cheese, we have to discuss milk. Cheese is made from milk after all of the liquid is removed. Among the milk solids is casein, which is the protein in milk. The full name of casein is casomorphine – which is chemically similar to morphine! Now, this is not to say that you are getting something as strong as morphine in milk, but cheese is concentrated milk. So the casein in the cheese acts something like a narcotic, not that you’ll get a “buzz” but it can definitely can get you hooked. Also, like a narcotic, cheese causes constipation – that’s the casein too! Why would milk have something that is a little bit addictive? Milk is designed by nature to nurture infants. It is their first and only food. If they don’t get a bit addicted, they might get busy playing and neglect to drink, and fail to thrive.

25 Cheese (2 oz.) American Cheddar Goat Mozzarella Swiss Calories 192 228
206 160 214 Fat (grams) 14 19 17 12 16 Is it good to break a cheese habit? Look at the fat in cheese. Pennington, Bowes and Church's Food Values of Portions Commonly Used (Philadelphia: Lippincott-Raven, 1998)

26 Cholesterol (per ounce)
Cheddar American Roast sirloin Chicken breast, skinless Salmon, Atlantic Beans, grains Vegetables, fruits Cholesterol 28 36 25 24 20 Cheese is also full of cholesterol, and has more than steak, or chicken, or fish. What about beans, grains, vegetables and fruit? No cholesterol there. Pennington, Bowes and Church's Food Values of Portions Commonly Used (Philadelphia: Lippincott-Raven, 1998)

27 Dairy Products Arthritis Migraine Digestive Problems
Besides the fat in dairy products, which is linked to heart disease and diabetes, dairy products have been linked to other health problems.

28 Marketing of cheese is big business
Marketing of cheese is big business. These are slides that were made available under the Freedom of Information Act from a marketing effort to sell more cheese. At present, the US Federal Government has a program to support farmers which involves buying up surplus cheese and dumping it in schools as part of the national School Lunch Program. In order to further support the dairy industry, with complete disregard for the impact on the health of US citizens, industry and the government worked together in the year 2000 to sell more cheese through fast food restaurants.

29 The stated goal of this marketing campaign was to “trigger the craving” for cheese.

30 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 One example of this marketing effort was the creation of a Wendy’s sandwich with double the usual amount of cheese. 1 30

31 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, 2000 New cheese-filled products were rolled out at a number of restaurants. 1 31

32 It is not as if the amount of cheese that Americans consume was not already growing at a rapid rate. Even prior to the year 2000 when this campaign began, you can see how the amount of cheese consumed in the year 1909 (about 4 pounds per person, per year) compares to the year 2005 (about 31 pounds of cheese per person, per year). Think of how the size of people has changed over this same time period, in which not only are we eating more, but also doing less physical labor to burn off so many extra calories.

33 Pounds of Cheese Per Person Per Year
Year: Year: 2005 4 pounds pounds What impact has that had on our health? Cheese is mostly fat, and eating so much of it has not been good for our waistlines.

34 As the last topic of foods that are addicting, let’s explore meat
As the last topic of foods that are addicting, let’s explore meat. Like cheese, meat consumption has gone up over the past century. Most Americans now consume over 50 pounds more meat per year than they did 100 years ago.

35 In recent years, red meat (beef and pork) consumption has actually fallen slightly. However, chicken intake has gone way up. The average American ate 15 pounds of chicken per year in In 2005, it was over 86 pounds per person per year. Has this change made us healthier as a nation?

36 Meat May Be “Addicting,” Too
Ham ↓ 10% Salami ↓ 25% Tuna ↓ 50% Interesting, in a study looking at opiates and meat consumption, when people who defined themselves as “meat lovers” were injected with Narcan (naloxone), the medication given in emergency rooms to reverse a drug overdose, the cravings for meat were greatly reduced. Now, that does not mean that we should start sending meat and cheese lovers to the ER to get treatment for overeating. There are some things that can help break the cravings for these foods. Yeomans MR, Wright P, Macleod HA, Critchley JAJH. Effects of nalmefene on feeding in humans. Psychopharmacology 1990;100: 36

37 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? It is worthwhile to break the habit of consuming meat from any animal. Studies have shown that meatless diets can reverse heart disease. Also, those who do nothing but give up meat who are overweight will lose on average about 10% of their body weight. The risk of certain cancers, such as bowel, breast and prostate cancer is reduced by about 40%. Blood pressure improves, reducing the risk of stroke. People who avoid meat can prevent and even reverse diabetes. And recent research shows that there may be a link between meat intake and Alzheimer’s disease, including evidence that higher cholesterol levels impair memory. There are many health-related reasons to break the habit of eating meat. 1 37

38 Extra Help in Breaking Food Cravings
Start with a healthy breakfast. Use foods to hold blood sugar steady. Don’t cut calories. Here are 7 ideas that have been shown to help people break free from trouble-maker foods and create healthy new habits. If you are working to make what you have learned in this program stick, keep this list handy. Start with a healthy breakfast. To get this in place, don’t eat late at night. You want to get hungry about 20 minute after waking up in the morning, and plan time to eat at home or pack a filling breakfast to take with you. People who eat breakfast regularly have greater success at losing weight and keeping it off. You have all day to work off the calories in a good breakfast. And you may find you are less likely to overeat later in the day if you have had a satisfying meal in the morning. High fiber foods hold blood sugar steady. Think whole grains, beans, fruits and vegetables. Processed foods that are full of sugar and white flour have the opposite effect – they cause blood sugar to rapidly rise, and then crash, triggering cravings for more unhealthy foods. Cutting calories by skipping meals usually backfires. Most people end up overeating later, as their hunger catches up. Want to know the minimum number of calories to eat? Multiply your desired weight by 10. So for someone who wants to weight 150 pounds, they should eat at least 1500 calories a day, and more if physically active. We don’t usually recommend counting calories and have found that it is possible to lose weight without a strict accounting for calories by following the Power Plate as a meal guide. Skipping meals or going hungry is not required, or even helpful! 1 38

39 Extra Help in Breaking Food Cravings
4. Avoid temptation and triggers. Tip number 4 is to do what you need to do to make it easy to stick with your new eating plan. If there are tempting foods you want to avoid in the house, and you get hungry or are in a hurry, it is harder to stick with your new plan. What to do if you have chips or soda pop or meat or cheese in the house? Consider giving them away or throwing them away. Too wasteful? Consider what those foods cost you in terms of your health in the long run. Also, try to make sure that no one brings these foods into the house. Finally, consider situations that are known to be challenging. What can you do if there is a certain time of the day that you usually overeat? For example, is watching Americon Idol or a favorite TV show the time that you grab the wrong foods? What could you do instead?

40 Extra Help in Breaking Food Cravings
5. Exercise and rest. Involve friends and family for support. Take advantage of other motivators. Getting the exercise we need and enough sleep us feel motivated to take good care of ourselves in other ways. Invite friends and family to join you. Make it fun to eat well together. Consider for yourself all the reasons why you will benefit from eating differently. The way you look and feel are very important to our quality of life. But consider too, do you have children and grandchildren you want to be able to enjoy in good health? Do you want to help lead others in your community to healthier traditions? Perhaps the welfare of animals or the impact of a meaty diet on the land inspires you to do what you can. Having these bigger purposes at hand makes it much easier to keep on walking when a cheeseburger seems to be calling you. You can learn to walk on by.

What are some menu ideas that will ensure we are all around to enjoy many more? 1. 2. 3. 4. 5. 6. 7. Here you need to help from the group to come up with ideas, either by incorporating recipes from the class and class materials, or by modifying existing recipes. Encourage everyone to share ideas and create their own list of ideas.

42 Feeding the Family Is the Power Plate OK for:
Children? And everyone inbetween? Athletes? Elders?

43 Yes!

44 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, 2009

45 Important Considerations for All Ages and Stages of Life
Include foods from all 4 sections of the Power Plate. Be sure to include a source of Vitamin B12. Vitamin B12 was discussed during Class 3. It is important for healthy red blood cells and nerves. Everyone who is 50 years or older, and anyone who follows a plant-based diet at any age should be sure to get enough Vitamin B12, which would be 2.4 micrograms/day. Higher doses are needed for women who are pregnant or breastfeeding. Vitamin B12 can come from a daily multivitamin, or a B12 tablet. Include fortified foods too, such as cereals and non-dairy milk.

46 Let’s Cook! No limits!! 46

47 Keeping It Going
What will you do to keep using all of the good information you have learned?

48 Please fill out a Comments Page
Thank you for coming! Please fill out a Comments Page

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