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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