Empowered by Food Vanita J. Rahman, MD Deitra Dennis, RN, NBC-HWC Marc Ramirez, President, Chickpea and Bean 1.Introduction to Empowered by Food 2.Foods for Better Blood Pressure, Blood Sugar, and Weight Eight-week class itinerary: 3.Meal Planning With Success 4.Grocery Shopping on a Budget 5.Meal Prepping Like a Champion 6.Getting Healthy as a Household of One or More 7.Navigating Restaurant Carryout and FastFood Choices 8.Making Healthful Habits Your Lifestyle Class Six Outline 1. Welcome/check-in 2. Getting Healthy as a Household of One or More 3. Myth buster: Do you need fish to get omega-3’s? 4. Guest panel discussion 5. Final announcements Ask your questions here! Turn on/off subtitles at bottom of screen here: Responses to Survey Feedback • Recommended Vitamin B12 Supplement (100+ micrograms/day or as directed by your doctor) – refer to Session 1 – Introduction to Empowered by Food PCRM.org/NutritionClassResources • Recommended Vitamin D Supplement – as directed by your doctor • Dessert Recipes – Resource Page and PCRM.ORG/recipes • How to Satisfy Meat Cravings The Secrets to Satisfying Your Meat Cravings in a Meat-Free Way - One Green Planet Braised Seitan Short Ribs in a Spicy Chile Sauce Poll: Bean Camp!! 1. Are you attending the online class today? 2. Over the past week, were all your meals vegan? 3. Over the past week, were all your meals low-fat? 4. How was your first week of being totally plant-based? (please share in the chat box) 5. Over the past week, have you experienced any health improvements? (if yes, share in the chat box) Diet and Lifestyle Weight Blood pressure Diabetes Heart Disease Stroke COVID-19 Cholesterol Asthma COPD Empowered by Food - Menu Plant-based • • • • Fruits Legumes Vegetables Whole grains Low-fat • Limit nuts/seeds and avocados to 1-2 tablespoons • Limit/avoid oils Getting Healthy as a Household of One or More Adult and Childhood Obesity is rising Physician’s Committee for Responsible Medicine NCHS Data Brief No. 288 October 2017 Prevalence of Obesity Among Youth in US Percentage 26,3 21, 15,8 18,4 13,9 14,3 20,6 20,4 20,2 16,3 13,5 10,5 5,3 0, 2-5 6-11 12-19 Age Overall NCHS Data Brief No. 288 October 2017 Boys Girls 20,9 Anyone getting pushback? (Share you experience in the chat box) Physicians Committee for Responsible Medicine With Children 1. ”Plant-based diets are kinder for the animals…” 2. “Plant-based diets can slow climate change…“ 3. “Plant-based diets can improve athletic performance…” Physicians Committee for Responsible Medicine 15 Tips for Children •Recognize division of responsibility •Your job: prepare and serve food •Child’s job: eat (if anything) •Avoid being a short-order cook •Have a back-up meal (oatmeal with fruits) •Bribes and threats backfire •Avoid power struggles •Lead by example •Keep trying Physicians Committee for Responsible Medicine How to Build Support? What have you found helpful? (Share with us in the chat box) With adults: share your health reasons 1. “I am trying to lose weight, and I have read that a plant-based diet can help…” 2. “There is diabetes in my family, and I have learned that a plant-based diet can lower my risk…. “ 3. “I am trying to lower my cholesterol, and I heard that plant-based diets can help” 4. “I understand that a plant-based diet can decrease my joint pain” Physicians Committee for Responsible Medicine 19 Helpful Tips with Adults • Ask for support…”I am trying to eat better to improve my health, will you support me?” • Engage the whole family in meal planning, shopping, cooking and clean-up • Avoid telling them what to do • Avoid confrontational statements Physicians Committee for Responsible Medicine Pizza What would you add to your pizza? ❑ ❑ ❑ ❑ ❑ ❑ ❑ ❑ ❑ ❑ Tomato sauce Mushrooms Roasted garlic Sautéed onions Nutritional yeast Roasted peppers Pineapple Olives Jalapeños Other (share in chat) Spaghetti What would you add to your pasta? ❑ ❑ ❑ ❑ ❑ ❑ ❑ ❑ ❑ ❑ Tomato sauce Mushrooms Lentils Sautéed onions Nutritional yeast Basil Artichoke Olives Spinach Other (share in chat) Sushi What would you put in your sushi? ❑ ❑ ❑ ❑ ❑ ❑ ❑ ❑ Cucumber Asparagus Sweet potato Avocado Carrots Pickled radish Tofu Other (share in chat) Tacos What would you put on your tacos? ❑ Beans – any variety ❑ Cilantro ❑ Salsa ❑ Avocado ❑ Tomato ❑ Jalapeños ❑ Lettuce ❑ Other (share in chat) Marc’s Quick and Easy Black Bean Tacos * Can of black beans * Spices - cumin, garlic powder, onion powder, black pepper, chili powder * Condiments - lettuce, tomatoes, jalapeno, avocado, salsa, sweet potato * Corn tortillas You need fish or fish oil to get your Omega 3’s? MYTH BUSTER Introducing our guests! Dora Stone Dora’s Table Beri Kari-Fonge, MSN Ed., RN African American Health Program Cheryl Marshall Vegucan • Virtual cooking classes are available at PCRM.org/FFL Take a FREE Food for Life class with Cheryl! • Kickstart Your Health • Tuesday, June 29 at 6:30 pm ET on Zoom • Foods for a Healthy Heart • Tuesday, July 27 at 1 pm ET on Zoom Register at PCRM.org/FFL Take advantage of AAHP services! Servicing those who live in Montgomery County, Maryland • Numerous health promotion classes and support groups • Health screenings and case management • Cooking and fitness classes AAHPMontgomeryCounty.org Try Dora’s Mexican recipes! And get a copy of her cookbook: “Vegan Tamales Unwrapped” DorasTable.com IG: @dorastable FB: @drstable Try a second, full week of plant-based meals! 21DayKickstart.org 200+ Recipes PCRM.org/recipes Search by breakfast, lunch, dinner, side dish, snack, dessert, sauce/dressing, smoothies The Resource Page PCRM.org/NutritionClassResources • Class slides and recordings • Community resources • Recipes and cooking videos • Nutrition resources Plant Plunge Back to the Root PCRM Immersion Festive and Flavorful Mexican Delivery within 40 miles of D.C. and within 20 miles of Albuquerque Join Us Next Week! Tuesday, July 6 at 4 p.m. ET Topic: Navigating Restaurant Carryout and Fast-Food Choices Reminder: Share your feedback in a survey that will appear in your browser when you exit Zoom! Special Guests:
