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Serving Up Health Clinical Health Education
07/01/2014 Chronic Conditions Management Department
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What do you know about the relationship between
food and health? Have your food choices
affected your health?
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How Insulin Functions Lack of Insulin and Insulin Resistance
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Let me in!
Help!
Help!
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Let me in!
Let me in!
Name 3 ways to reduce insulin resistance. What can you do to help the key unlock the cell door?
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6 Ms of Self Care
Motivation
Monitor
Meals
Motion
Medication
Mood
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Build Healthy Eating Habits
Monitor Glucose Eat on Time Don’t Skip Meals
Before Meal 70 -130
2 hrs. After Meal 180
Before Bed 100 - 140
Eating at the same time will help control glucose
Eat 3 meals a day Eat every 4 to 5 hours Add a snack if needed
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Limit processed foods which are high in:
What foods promote disease?
Sugars – limit foods with added sugars, sweetened beverages, artificial sweeteners Oils/Fats – limit the amount of all added oils and solid fats Sodium – aim for less than 2,300 mg of sodium daily
“If it was made in a plant, don’t eat it. If it comes from a plant, eat it.” Michael Pollan
Processed Foods
“The bliss point” is a marketing tool to help food companies create the greatest amount of crave.
“The coating of salt, the fat content that rewards the brain with instant feelings of pleasure, [and] the sugar… all of this combines to make it the perfect addictive food.”
“[This combination] causes the glucose levels in the blood to spike — which can result in a craving for more.“ -Eric Rimm, Harvard School of Public Health
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From “The Extraordinary Science of Addictive Junk Food”
Buy. Eat. Crave. Repeat.
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320 calories 820 calories
30 Years Ago Today
Turkey Sandwich
To burn 500 calorie difference = Walk 5 miles, 1 hour and 40 minutes
How does dining out change your food choices?
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30 Years Ago
Coffee with whole milk and sugar
Today Mocha Coffee
with whole milk and mocha syrup
45 calories 8 ounces
350 calories 16 ounces
Coffee
To burn 305 calorie difference = Walk 3 miles, 1 hour briskly
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30 Years Ago Today
210 calories 1.5 ounces
500 calories 4 ounces
Blueberry Muffin
To burn 290 calorie difference = Vacuum 1 hour and 30 minutes
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Cheesecake
260 calories 3 oz.
640 calories Large slice
30 Years Ago Today
To burn 380 calorie difference = Tennis 55 minutes
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Dine out wisely
Eat regular meals to keep you satisfied, don’t skip meals or arrive starving
Check out nutrition information ahead Ask for what you do and don’t want
– eat less salt and more spices or herbs for flavor
– order salad dressing and condiments on the side
– request substitutions like baked, grilled, non-breaded foods instead of fried or crispy
– avoid creamy soups, sauces or gravies
Enjoy the company Focus on the conversation Remember to exercise regularly
Make dining out an occasional treat
Make the healthy choice the easy choice
Increase access to healthy foods
– Plan meals and shop by grocery list based on meals
– Pack lunch regularly – Take healthy snacks while
on-the-go – Make healthy snacks visible
at home and work – Try new simple recipes:
Food For Health
Limit exposure to processed foods
– Leave the ice cream, chips, candies at the store more often
– Keep tempting foods out of the kitchen, car and office
– Plan and enjoy treats occasionally
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Food for Thought What is included in a health promoting diet?
www.ForksOverKnives.com
(click link to see 2 minute film trailer)
While avoiding meat entirely is not for everyone, eating a diet with few or no animal products and lots of plant foods has long been associated with
lower rates of disease.
Whole Foods to Promote Health Mediterranean, DASH and Vegetarian diets emphasize fiber:
Whole Grains Vegetables Fruits Beans Peas Lentils Nuts Seeds
“Research on [low-fat 100% plant-based] diets has found that carb and calorie restrictions were not
necessary and still promoted weight loss and lowered participants' A1C.”
-American Diabetes Association
“People on the low-fat [100% plant-based] diet reduced their HbA1C levels by 1.23 points,
compared with 0.38 points for the people on the American Diabetes Association diet. In addition, 43% of people on the low-fat [plant-based] diet were able to reduce their medication, compared
with 26% of those on the American Diabetes Association diet.”
-The Permanente Journal, Spring 2013
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See Food for Thought tip sheet
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Percentage of calories from whole, plant-based eating pattern Percentage of deaths from heart disease and cancers
From the National Institutes of Health (NIH) and the World Health Organization (WHO), 1999
What individual nutrients, foods, or beverages are marketed as solutions to health challenges?
“Dietary guidance must be about the whole diet, and should be directed at foods rather than at nutrients. If we get the foods right, the nutrients take care of themselves.”
David Katz, MD, Director Yale Prevention Research Center
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Avoid focusing on… Emphasize Diets and quick fixes Sustainable habits Media-hype Evidence-based research Individual nutrients, smoothies, juicing Whole foods
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Carbohydrate Considerations
Whole Grains – High fiber – Minimally processed
Eat at least 3 meals everyday – Eat every 4-5 hours minimum – Try to eat at the same time – Spread carbohydrates evenly
throughout the day – Avoid high fat/sugary foods and
sweetened beverages
Fruits – Portion size is important – Include fruit in your total daily
carbohydrate count – A small amount of juice is a good
choice for treating low blood sugar
Vegetables – Choose a variety – Some are starchier than others – Fruits and vegetables are great
sources of fiber, vitamins and minerals.
Eating Well With Diabetes and Carbohydrates Basics tip sheets
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Calcium Considerations
If you choose dairy: – Choose low fat or fat free (skim) dairy: milk, cheese and yogurt – Include milk and yogurt in your total daily carbohydrate count
If you choose non-dairy sources of calcium:
– Most whole plant foods have calcium – Beans (soy, tofu, dried beans) – Greens (collard greens, kale, bok choy, broccoli) – Fortified foods (soy, rice, or almond milk, cereals)
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Healthy portions
Carbohydrates (each serving is about 15 grams of carbohydrates)
Whole Grains
– 1 slice bread, ½ cup cooked cereal, 1/3 cup cooked pasta or rice
Fruits – 1 small fresh fruit – ½ cup canned/cooked/chopped fruit – 1 cup melon or raspberries – 2 Tablespoons dried fruit
Starchy Vegetables
– ½ cup of mashed, sweet potato or winter squash, small baked potato, cooked beans, cooked corn or green peas
Low-Fat Dairy – 1 cup non fat, 1% milk, or no sugar added yogurt
Non-starchy vegetables (At least 2 cups daily) – 1 cup of vegetables = 1 cup of raw or cooked
vegetables or 2 cups of raw leafy greens – For example: broccoli, onions, kale, cucumber,
tomato, green beans, peppers
Lean Protein – 3-4 ounces about the size of a deck of cards – Discuss amounts of animal-based protein if you
have kidney disease with your medical provider or a Registered Dietitian
Fats and Oils
– Limit intake of solid fats and oils – Avoid trans fats
Discuss all individual dietary needs with your medical provider or a Registered Dietitian
See Food and Activity Log attached
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Healthy Eating Plate Method
Plant-Based Options Choose plant-based milk instead of cow’s milk soy, almond, rice, oat
Choose plant-based protein at meals instead of animal proteins beans, peas, lentils nuts, seeds, nut butters tofu and soy foods
Discuss alcohol and individual dietary needs with your provider or registered dietitian
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Read Food Labels
Start with Serving Size Low Fat (3g or less per serving) Low Sodium (2300mg or less daily)
Fiber: 3 grams or more per serving, add slowly over 2-3 weeks Drink 6-8 cups of fluids per day to keep things moving (unless otherwise indicated)
Buy whole, cracked or rolled grains Buy whole foods (single ingredient) or minimally processed foods (few ingredients)
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Finding Solutions
Ask Yourself
What does “emotional eating” mean to me?
Do I eat to comfort myself?
Do I eat without noticing what I’m doing?
What triggers emotional eating.
What you reach for (your comfort foods).
How you feel after you eat.
“Feed” your emotions in different ways
Enroll in a class today to manage insomnia, stress, anxiety, anger or depression
Begin to Notice Find Alternatives
If emotional eating is a concern for you…
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My SMART Plan Telephone Wellness Coaching 1-866-251-4514 Set a Behavioral Goal
– Observable, measurable, short-term, achievable, challenging
Monitor Your Progress – Tracking behavior changes behavior
Arrange Your World for Success (home or work place) – List 3 ways to make the healthy choice easier
Recruit Support – Ask for the support you need
Treat Yourself – Behavior that is rewarded is repeated
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Resources: Film and Books
Currently for sale in Kaiser Health Promotion Centers $20
Currently for sale in Kaiser Health Promotion Centers $15
Currently for sale in Kaiser Pharmacy Centers $6.95
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