Food for
Life
Eating and
Cooking to
Beat
Diabetes
Class 5: Handling Tricky Situations
and Stocking the Kitchen
Please continue to help us help this program:
Complete an evaluation.
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?
For Today
• Tricky Situations
• The Truth About Spam
• Let’s Cook: Stocking Up by Canning, Freezing, Drying and Sprouting
• Planning for the last class
Review Question
Name the four food groups on the Power Plate (no peeking at the front of the manual).
Tricky Situation #1
What can I pack for lunch so I can say “No” to
quick but potentially life-shortening “Fast
Food?” 1.
2.
3.
Tricky Situation #2
I get hungry between lunch and dinner. Give me your top 3 ideas for POWER PLATE snacks:
1.
2.
3.
Tricky Situation #3My adult son drives a truck. He wants to eat healthy food while he’s working.
What types of restaurants should he look for?
What menu items would be good choices?
What could he pack to eat?
Tricky Situation #4
My sister thinks eating healthfully costs too much.
Name two inexpensive ideas for each meal: breakfast, lunch and dinner.
Review Question:
What’s an “Animal Product”?
Tricky Situation #5I want to see if I can get off
insulin by eating Power
Plate meals. But my
husband and kids are
resistant to changing the
food they are used to
eating.
What are some ideas for
getting the support I need
from my family?
How can I tell if I am
taking too much
insulin (or diabetes
pills) and it is time to
ask my health care
provider about taking
less?
Tricky Situation #6
I loves sweets - especially cookies, sweet desserts and soda pop. But I’m tired of not being able to see my toes. Provide ideas so I can satisfy my sweet tooth with healthy alternatives.
1.
2.
3
4.
Tricky Situation #7My brother says he doesn't eat breakfast and instead fills a large to-go cup with ice and Pepsi and drinks that in the morning. He complains that he has no energy in the afternoon. He has asked me for some ideas on how to start his day in a better way.
What are three breakfast ideas for my brother?
1.
2.
3.
Let’s talk about:
Why is it risky for people with
diabetes to eat foods from
animals?
Foods from animals are full of
• Fat
• Saturated fat
• Cholesterol
• Oxidants
Which are linked to:
• Insulin resistance
• Diabetes
• Heart disease
• Kidney disease
• Many types of cancer
The TRUTH about SPAM
http://www.cracked.com/funny-7241-spam-meat/
What’s In Spam? Mostly fat.
The label shows how much fat is in one “serving.” How many servings are there in one can? In case it is too hard to read, it says, “6.”
Fat in 1 slice of Spam
=
Amount of cooked beans that have as
much fat as 1 slice of Spam (16 cups)
Which will fill you up more? This…
…Or this?
It is not just FAT that makes Spam such a loser.
1 slice of Spam vs. ½ cup of black beans:
When you compare Total Fat, Saturated Fat, Cholesterol, Sodium, and Fiber, which is
best? And look! You even get a little more protein from the Black Beans.
(1/6th of can)
Is there anything good in a can of
SPAM?
• Protein – what other foods have protein besides foods from animals?
• What other risks are known about processed meat, like hot dogs, bacon, SPAM?
– Directly linked to type 2 diabetes
– Linked to many types of cancer
OK, how about other meats?Compare the fat in a beef burger, turkey burger, and
veggie burger:
20 grams 11 grams Less than 1 gram
(4 pats (2 pats (Less than 1/5
of butter) of butter) pat of butter)
Beans
• Inexpensive
• Convenient
• Lots of protein, none of the fat
• Improve bowel health
• Support local farmers
• Buy in bulk, they will keep for a long time
• Practically cook themselves!
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6 7 8 9 10
11 12 13 14 15
16 17 18 19 20
Review Questions – What’s the missing word?
To avoid diabetes and complications of diabetes, eat less foods full of __ __ __.
Lard, shortening, butter, margarine, oil are all examples of __ __ __. There is also plenty of this in chicken, beef, mutton, fish, cheese, and other animal products.
When __ __ ___ that we eat builds up inside muscle cells, insulin cannot do its job. This leads to high blood sugar and diabetes.
Dr. John McDougall likes to say, “The _ _ _ you eat is the _ _ _ you wear.”
InspirationIn the Marshall Islands, where half of all adults have diabetes and canned meats are extremely popular, one grocery store owner has decided he will no longer sell this unhealthy food.
He has also increased the variety of beans and grains he sells.
Let’s Cook!
Freezing
• Individual servings
• Peak-of-season fruits
• New Mexico chilis
• Beans
• Bean juice
• Stock
• Tortillas
• Tamale Masa
Canning Tomato Sauce
• Tomato sauce
Drying
• Fruit
• Herbs
• Corn
• Chilies
• Pumpkin
Sprouting
For Next Week
Grow sprouts.
Bring a recipe that needs a “make-over.”
Bring an idea to share for how you can keep these new habits going after class ends.
Thank you for coming!
Please fill out a Comments Page
See you next week!!