How are you doing? - pcrm.org · Nutrition Guidelines from the ... appropriate for all stages of...
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1 Food for Life Healthy Cooking and Eating to Beat Diabetes Class 6: Holidays and Feast Days; Healthy Families; Graduation! 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 Let’s Start Another Weekly Menu Planner How are you doing? • Meals or dishes you tried? • Successes to share? • Challenges you’d like help with?
Transcript of How are you doing? - pcrm.org · Nutrition Guidelines from the ... appropriate for all stages of...
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Food for
Life
Healthy
Cooking
and Eating to Beat
Diabetes
Class 6: Holidays and Feast Days; Healthy Families; Graduation!
Let’s Review – Foods to Fight Diabetes
Avoid animal productsAvoid fats: Anything with lard, shortening, butter or oilChoose good carbohydrates:
Good grains (oatmeal, corn, rices, tortillas, pasta)Vegetables Sweet potatoes, yams and small types of potatoes
Beans, peas, lentilsFruits
Avoid bad carbohydrates:
SugarWhite flourWhite and wheat bread
Most cold cerealsBaking potatoes
Let’s Start Another Weekly Menu Planner How are you doing?
• Meals or dishes you tried?
• Successes to share?
• Challenges you’d like help with?
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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
Recipe Do-Overs
Got health problems? Let’s do some
“surgery” on popular recipes.
Can foods be addicting? How to Magnetize a Baby
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• Baby, 9 –12 weeks of age
• Sit face-to-face, 15
inches apart
Smith BA. Devel Psychol 1990;26:731-7.
Blass EM. Monogr Soc Res Child Dev 1994;59:1-96.
1 tsp sugar + 1 cup water
Smith BA. Devel Psychol 1990;26:731-7.
Blass EM. Monogr Soc Res Child Dev 1994;59:1-96.
Blass EM. Devel Psychol 2001;37:762-74.
University of Massachusetts at Amherst
Blass EM. Devel Psychol 2001;37:762-74.
University of Massachusetts at Amherst
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Sugar
Sugar → opiate release
Is Sugar a Problem?
Sugar, 1 teaspoon
Chocolate chip
cookies (2)
Soda, 20 ounces
Twizzlers (2.5 oz.)
Calories
15
90
250
263
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Soda Serving Sizes
6-ounce bottles
12-ounce cans
16-ounce bottles
20-ounce bottles
Coca-Cola (20 oz.)
• 68 grams sugar + 78 mg caffeine
• 250 calories
Pennington, Bowes and Church's Food Values of Portions Commonly
Used (Philadelphia: Lippincott-Raven, 1998)
Coca-Cola
“Caffeine is not addictive.”
From the Coca-Cola Web site:
www2.coca-cola.com/contactus/myths_rumors/ingredients_addictive.html
accessed February 15, 2005
Spot the Addicting Food
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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.
Casomorphins
Opiates that form as casein (milk protein) is digested.
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Cheese (2 oz.)
American
Cheddar
Goat
Mozzarella
Swiss
Calories
192
228
206
160
214
Fat (grams)
14
19
17
12
16
Pennington, Bowes and Church's Food Values of Portions Commonly
Used (Philadelphia: Lippincott-Raven, 1998)
Cholesterol (per ounce)
Cheddar
American
Roast sirloin
Chicken breast,
skinless
Salmon, Atlantic
Beans, grains
Vegetables, fruits
Cholesterol
28
36
25
25
24
20
0
0
Pennington, Bowes and Church's Food Values of Portions Commonly
Used (Philadelphia: Lippincott-Raven, 1998)
Dairy Products
Arthritis
Migraine
Digestive Problems
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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
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
The U.S. Government at Work
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Pounds of Cheese Per Person Per Year
Year:1909 Year: 2005
4 pounds 31 pounds
Meat May Be “Addicting,” Too
Ham ↓ 10%
Salami ↓ 25%
Tuna ↓ 50%
Yeomans MR, Wright P, Macleod HA, Critchley JAJH. Effects of nalmefene on feeding in humans. Psychopharmacology 1990;100:426-32.
→
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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?
Extra Help in Breaking Food Cravings
1. Start with a healthy
breakfast.
2. Use foods to hold blood
sugar steady.
3. Don’t cut calories.
Extra Help in Breaking Food Cravings
4. Avoid
temptation and
triggers.
Extra Help in Breaking Food Cravings
5. Exercise and rest.
6. Involve friends and family for support.
7. Take advantage of other motivators.
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HOLIDAYS and FEAST DAYS
What are some menu ideas that will ensure we are all around to enjoy many more?
1.
2.
3.
4.
5.
6.
7.
Feeding the FamilyIs the Power Plate OK for:
Children?
Athletes?
Elders?
Yes!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
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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.
Let’s Cook!
Keeping It Going
www.21DayKickstart.org
www.ThePowerPlate.org
What will you do to keep using all of the
good information you have learned?
Thank you for coming!
Please fill out a Comments Page
