SLIDE 1
*Table Talk
*What are your successes and challenges
- f the past week?
*Did you cook an oil free dish? *Did you clean out your cupboards of red light foods? *Did you try some new plant based meals?
* Table Talk * What are your successes and challenges of the past - - PowerPoint PPT Presentation
* Table Talk * What are your successes and challenges of the past - - PowerPoint PPT Presentation
* Week 5 Fiber and Digestive Health * Table Talk * What are your successes and challenges of the past week? * Did you cook an oil free dish? * Did you clean out your cupboards of red light foods? * Did you try some new plant based meals? *
SLIDE 2
SLIDE 3
*Review from Last Week
*Goal is a Plant-based whole food diet of
fruit, vegetables, whole grains, legumes and nuts with no added oils.
*Dr. Greger’s Daily Dozen *Strategies for eliminating dairy and meat
from diet
SLIDE 4
SLIDE 5
SLIDE 6
*Dr. Barnard –
Favoring Fiber
*https://youtu.be/bIntubYoGKE?t=35
SLIDE 7
*Fiber Summary
*Aim for 40 grams per day, about 3 grams per serving of food. *Every 14 grams of fiber you add to your diet cuts your
calorie intake by 10 percent (because you fill up sooner).
*Fiber causes an increase in stool size, which has been
associated with a decreased cancer risk, specifically colon cancer, as well as lower risk of ulcerative colitis, Crohn’s disease, appendicitis, constipation, and diverticulitis.
*High fiber diets may also reduce the risk of stroke, high
cholesterol and potentially heart disease.
SLIDE 8
SLIDE 9
*But Beans cause Gas!
*Soak overnight and rinse well *Start with mung beans, adzuki and dahl as they are easy to
digest
*Use digestive spices like ginger and tumeric or a piece of
seaweek (Kombu or Wakame)
*Chew well and savor your beans
SLIDE 10
SLIDE 11
*Dr. Greger – Five to
One Fiber Rule
*https://youtu.be/tBMEYc0PjXY
SLIDE 12
SLIDE 13
SLIDE 14
*Quick Fiber Check
*The Quick Fiber Check is a handy little tool. Using it’s
simple scoring concept, which takes only a minute
- r two to learn, you’ll automatically be able to
estimate the fiber content of virtually everything in the grocery store.
*To check your own meals, write down everything you
ate or drank for one full day on the form.
*Next to each food, jot in its fiber score, using the foll
- wing guide:
SLIDE 15
*Quick Fiber Check
* Beans: For each serving of beans or lentils (one serving =
- ne half cup), mark 7. One cup of soy milk or one-half cup of tofu rates 3.
* Vegetables: For each serving of vegetables (one serving = one cup), mark 4. An exception is lettuce, for which one cup scores 2. A potato with skin scores 4; without the skin, it scores 2. * Fruit: For each medium piece of fruit (e.g., apple,
- range, banana, one cup of apple sauce, a banana
smoothie), mark 3. For one cup of juice, mark 1. * Grains: For each piece of white bread, bagel, or equivalent, score 1. Whole gra in breads score 2. One cup of cooked pasta scores 2. One cup of rice scores 1 for white and 3 for brown. One cup of cooked oatmeal scores 4. Score 3 for typical ready-to-eat cereals, 1 for highly processed and colored cereals, and 8 for bran, or check package information.
SLIDE 16
*Quick Fiber Check - Score
*Less than 20: You need more fiber in your diet. As it is, your appetite will be hard to control, and you may have occasional constipation. Boosting fiber will help tame your appetite and can cut your risk of many health problems. *20-39: You are doing better than most people in Western countries, but as you bring more fiber into your diet, you will find that it makes foods more satisfying and cuts your calorie intake a bit. *40 or more: Congratulations. You have plenty of healthy fi ber in your diet. It tames your appetite and helps keep you healthy. Fiber also reduces your risk of cancer, heart disease, diabetes, and digestive problems.
SLIDE 17
*The Exam Room –
Gut Bacteria and Your Health
*https://youtu.be/XqIDe-wGYIo
SLIDE 18
SLIDE 19
SLIDE 20
SLIDE 21
*Dr. Greger - *How to Develop a Healthy
Gut Ecosystem
*https://youtu.be/6JIy3q-8MQE
SLIDE 22
SLIDE 23
SLIDE 24
*Dr. Barnard –
Digestive Health
*https://youtu.be/fRICtotEajE
SLIDE 25
SLIDE 26
*Homework
*Begin the Lifestyle 100% this week. Start the 21 day challenge (www.pcrm.org) at the beginning of the month. *Count the amount of fiber you eat in 1 day *Try to increase fiber in your diet. Eat more beans, other legumes, vegetables, fruit, and flax and chia seeds...can you reach 40 grams? *Exercise: take a walk daily, try biking somewhere you need to go *Drink more water *Avoid smoking and drinking *“Down-Shift” and work on dealing with stress in a healthy way
SLIDE 27
*Need Help?
*Check out the website: www.Roseburgthip.com *Read How Not to Die at home for self-learning *Check-out cookbooks and entertaining documentaries from our Loan Library for free!
SLIDE 28
Next Potluck
- Sat. May 5th 5:30pm
First United Methodist Church Harvard Roseburg
What to bring: 1. A dish to share that has no meat,no eggs, or dairy (vegan). It can be a main dish, side dish, non-alcoholic beverage, salad, or dessert. 2. A card listing your dishes ingredients in dark ink and clear print 3. A serving utensil for your dish 4. Plates and utensils for your use 5. OPTIONAL: about 20 copies of recipe you prepared for sharing with others
SLIDE 29
Dine Up
Friday May 18th 5:30pm
Carlos’ Restaurante 101 Thompson Ave, Winston
Please RSVP at ucveg1@gmail.com
SLIDE 30
Next Shopping Tour
- Tues. May 29th 5-7pm
Registration Required Call or Email UC-VEG to reserve your spot
*Tours last up to 2 hours long and will meet at Sherms
SLIDE 31
*Volunteer!
*Volunteer! We meet every 3rd Wed. of the month Wednesday, May 16th at 4:30-6:00pm, Douglas County Courthouse
- Rm. 310
SLIDE 32