Food for Life

Cooking and Eating to Beat

Diabetes

Welcome!!!!!!

Program Goals

1. Rediscover the foods of Native Ancestors – who never had diabetes.

2. Explore the latest research on diet and diabetes prevention and treatment.

3. Taste healthy and delicious dishes.

4. 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

Use this Planner to create your own Week of Meal Ideas from class lessons and resources.

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.

Lesson 1: A Reason for Hope for People With Diabetes

Look at how the number of people with diabetes has gone up:

Number and Percentage of U.S. Populationwith Diagnosed Diabetes, 1958-2009

CDC’s Division of Diabetes Translation. National Diabetes Surveillance System available at http://www.cdc.gov/diabetes/statistics

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.

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.

The other group followed a diet that we call the “Power Plate” way of eating.

In this study, what did people eat?

Typical Meals and SnacksBreakfast Lunch Dinner

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

Avoided:Cold cereals with sugar or white flourWhite and most wheat breadsWhite riceSweets and breads made with white flourSugar, honeyPop and sugary drinks

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, barley

Most fruitMost vegetablesBeans, peas and lentilsAgave nectar (as a sweetener)Water, coffee tea

What happened?• Diabetes got better.

– Blood sugars improved.

– A1c improved.– Blood cholesterol

improved.– Kidney function got

better.– If overweight, lost

weight.

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.

Vance

Lost 60 pounds

A1c fell from 9.5 to 5.3

Doctor asked him to stop diabetes medications.

For people who were heavy, they lost weight.

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.

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. 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.”

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.

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

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.

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….

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.

Power Plate Foods to Reverse Diabetes(www.ThePowerPlate.org)

Avoid: 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

Enjoy:Unlimited vegetables, especially all

varieties of dark leafy greensUnlimited fresh, frozen, dried or

unsweetened canned fruits Unlimited 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 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

What’s an Animal Product?

If it had a mother, or came from something with a face, don’t eat it.

Thank you for coming!

See you next week!!

Contact for questions:__________________________________

www.ThePowerPlate.org