Food for Life Cooking and Eating to Beat Diabetes Welcome!!!!!! Food for Life Cooking and Eating to Beat Diabetes

Program Goals Rediscover 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.

Class Schedule (Provide Dates) Meeting 2: New Recipes with Commodities and The 3 Sisters Meeting 3: Grains, The Staff of Life Meeting 4: Grocery Store Tour (Location TBD) Meeting 5: Stocking Up: Canning/Freezing/ Drying/ Sprouting Meeting 6: Holidays and Feast Days, Healthy Families, and Graduation Grocery 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 www.PCRM.org/diabetes.

Use 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.

Lesson 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.

Look at how the number of people with diabetes has gone up: Number and Percentage of U.S. Population with Diagnosed Diabetes, 1958-2009 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 http://www.cdc.gov/nchs/nhis.htm) 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 1958-1979 were obtained from published data (3) and estimates from 1980 forward were derived directly from the NHIS survey data. References 1. Massey JT, Moore TF, Parsons VL, Tadros W. Design and estimation for the National Health Interview Survey, 1985-1994. 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. 85-1468, 1985. CDC’s Division of Diabetes Translation. National Diabetes Surveillance System available at http://www.cdc.gov/diabetes/statistics 7

Looking around our planet: Who gets diabetes? Diabetes is rare in Asia, Africa and South America Diabetes becomes more common as diets are Westernized. Diabetes became common among Native Americans with a shift in diet.

In 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.

Red 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.

Cheese intake has also gone WAY up, from about 4 pounds in 1909 to over 30 pounds in 2005. Of note, it was in the 1960s that pizza delivery was first introduced.

What 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.

The 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.

In this study, what did people eat? No limits!! 14

Typical Meals and Snacks Breakfast Lunch Dinner Oatmeal, bean burrito, veggie lasagne, fruit, bean chili, salad, rice and beans – and much more.

What didn’t people eat? They ate no animal products.

They did not have milk or dairy products, like cheese.

They avoided fats. No lard No shortening No butter No fried foods No or very little oil

Avoided certain carbohydrates (starchy or sweet foods) that raise blood sugar Enjoyed: Old-Fashioned oatmeal or mueseli with non-dairy milk Pasta, tortillas Rye or 100% whole wheat breads Whole grains: Oatmeal, brown and white rice, wild rice, corn, quinoa, barley Most fruit Most vegetables Beans, peas and lentils Agave nectar (as a sweetener) Water, coffee tea Avoided: Cold cereals with sugar or white flour White and most wheat breads White rice Sweets and breads made with white flour Sugar, honey Pop and sugary drinks (This page is available as a handout PDF called “Foods to Enjoy and Avoid.”)

What happened? Diabetes got better. Blood sugars improved. A1c improved. Blood cholesterol improved. Kidney function got better. If overweight, lost weight.

*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 2008. 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

Doctor asked him to stop diabetes medications. Vance Lost 60 pounds A1c fell from 9.5 to 5.3 Doctor 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.

For 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. 

Many 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.

This 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?

Marshall Islands 2600 miles west of Hawaii

In 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.

Now, half of the 30,000 adults in Majuro have diabetes.

A 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.

Fred “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

Tinar “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.”

The joy of regained good health from healthful foods shows.

Could 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?

A few words of caution for people who take certain medications: Blood Sugar Blood Pressure See the materials on diabetes medications and blood sugar monitoring in your booklets. Work with your health care provider to make adjustments.

Blood Glucose Monitoring Pre-meal: 70 – 130 mg/dl 2-hours after meals: 100 – 180 mg/dl Higher 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.

Hypoglycemia (Low Blood Sugar) – Know how to Recognize it and Treat it Weakness Rapid heart rate Dizziness Shakiness Nervousness Sweating Cold and clammy Headaches Irritable May progress to slurred speech, confusion, difficulty concentrating, loss of consciousness, inability to respond, seizures Treatments: Juice or Hard candies or Regular pop or ***Follow with a meal

What shall we call this way of eating? Vegan Strict or Dairy-Free Vegetarian Plant-Based Plant-Strong Power Plate Just don’t call us late for dinner! Austin, TX, firefighter Rip Esselstyn coined the term, “Plant-Strong.”

Meatless 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?

Our 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.

How 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 2-6 After Meeting 2, give it a 100% try for 3 weeks. See how you feel, and report progress in class.

The 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.

Let’s Cook!

For Next Week Before 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

Power Plate Foods to Reverse Diabetes (www.ThePowerPlate.org) Enjoy: Unlimited vegetables, especially all varieties of dark leafy greens Unlimited fresh, frozen, dried or unsweetened canned fruits Unlimited beans, peas and lentils Unlimited 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 honey Choose rye or 100% whole wheat breads Small amounts nuts and seeds Use a swipe of oil or small amount of oil spray to grease pans, and sauté onions and peppers in water or vegetable broth Avoid: All animal products Fats: all lard, shortening, butter, and limit oils Carbohydrates that raise blood sugar: Sugar, honey Cold cereals made with sugar or white flour White and most wheat breads Sweets and breads made with white flour

What’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.”

Contact for questions: Thank you for coming! See you next week!! Contact for questions: _________________ www.ThePowerPlate.org