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PCRM Food for Life: Cooking to Prevent and Reverse Disease 5 Class Series

March 2, 2022 @ 7:00 pm - March 30, 2022 @ 8:30 pm

This is an 5-part class series about the power of a whole food plant-based diet to prevent and reverse disease. Cooking demos at each class.

Diet-related chronic diseases are major threats to Americans. Overweight and obesity now affect the majority of the U.S. population, increasing the risk of diabetes, hypertension, and heart disease. These Food for Life classes can help you lose weight, maintain a healthy weight, or simply embrace an overall healthful diet. For some class participants, it’s the first time the idea of not restricting amounts of foods, but rather choosing the right foods, has been the guiding principle for losing weight and staying healthy. Lower cholesterol, better diabetes control, lower blood pressure, as well as improvements in energy and mood are some of the many benefits people experience on this diet.

The Food for Life classes offer a chance to:

* Discover which foods are optimal for weight management;

* Learn about various health topics including heart disease, blood pressure and cancer, and how a healthy diet can prevent and in some cases, even reverse these diseases;

* Get empowered with practical cooking skills needed to help you on your journey to better health.

In the classes, attendees do all of this while enjoying cooking demonstrations.

In this series, you will learn:

* That effective dietary changes should focus on quality of food choices, not quantity.

* That healthful foods can be less expensive than nutrient-poor grocery products.

* That the savings incurred with healthful eating are not only immediate but long term as well.

* That health-promoting foods, recipes, and meals can be easy, convenient, and taste great!

** 3 cooking demonstrations in each class, and you will receive recipes.**


Wednesday March 2nd, 7 pm – 8:30 pmClass 1: The Power of Your Plate and Grocery Cart

Let’s get practical. This class provides the knowledge and resources for trying out a new way of eating. By using the tools provided, participants often experience better blood sugar levels, weight loss if needed, and other health benefits within a surprisingly short time. The Power Plate is a diagram that illustrates the essential food groups: vegetables, whole grains, legumes, and fruits. From these groups, you will be assisted to create your own Weekly Meal Planner and learn how to navigate the grocery store to find the treasures (and avoid the troublemakers!) We’ll discuss common concerns, including how to prevent and treat low blood sugar for those taking certain medications, and how to ease your transition into a filling, high-fiber way of eating. Learn about some of the staples that you’ll want to bring home from your grocery store.

Wednesday March 9th, 7 pm – 8:30 pmClass 2: Keeping a Healthy Heart/Healthy Blood Pressure

Heart disease is the leading cause of death, and The World Health Organization says hypertension (high blood pressure) is “the most important preventable cause of premature death in developed countries.” The good news is that blood pressure changes happen quickly, and plant-based diets will help lower high blood pressure within a short time frame. Dean Ornish, M.D., was among the first to show that a change in lifestyle could be as effective as and much safer than bypass surgery for those with significant heart disease. There is no time like the present to eat to live. Fortunately, food that is good for you does not have to taste like medicine. In this class, you’ll learn about cholesterol-free foods that are full of flavor and health-promoting benefits.

Wednesday March 16th, 7 pm-8:30 pm: Class 3: How Foods Fight Cancer

Certain diet patterns seem to have a major effect in helping people diagnosed with cancer live longer, healthier lives. The National Cancer Institute research shows that as much as 33 percent of cancer risk may be related to diet. In this class, you will learn about the right food choices that can help reduce the risk of developing cancer as well as prevent a recurrence.

Wednesday March 23rd, 7 pm-8:30 pm. Class 4: Foods and Mood

Evidence suggests that foods can help conquer moodiness and more serious mood problems such as anxiety and depression. Studies show a dramatic improvement in depression and hostility scores, along with physical benefits, with a plant-based diet. This may happen because inflammatory foods such as dairy, meat, and eggs may trigger chemical changes in the brain. Furthermore, fruits and vegetables are anti-inflammatory. Another potential mechanism is the high-fiber content of a plant-based diet. Fiber fosters healthy gut bacteria, which release short-chain fatty acids that appear to have favorable effects in the brain. In addition to eating a plant-based diet, it is helpful to exercise regularly and get plenty of sleep.

Wednesday March 30th, 7 pm – 8:30 pm: Class 5: Breaking the Food Seduction/Designing a Diet for Maximum Weight Control

This is not a “diet” that asks you to walk around hungry or feel deprived. How can you lose weight, if needed, without skipping meals or limiting your portions? In a word, it’s all about FIBER. Plant-foods have it, animal foods do not. Fiber is what makes us feel full, and, as a bonus, it also helps to control blood sugar levels, protects against certain cancers, and, of no small importance, it keeps us “regular.” By now, you are a few weeks into the program. You will probably hear yourself saying things like, “I don’t miss anything except cheese!” or “My weakness is doughnuts!” Today’s lesson will go over why these foods, and not broccoli, seem addictive and what we can do to break those addictions. You will learn to comfortably fill up on whole foods and watch the pounds melt away.

$20 for each individual class

$90 for the 5 class series


Sharon McRae
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