Research shows that income level and socio-economic status are linked to health disparities including increased risk of diabetes, hypertension, and heart disease, as well as that overweight and obesity take a disproportionate toll on underserved populations. Illness can even be the cause of people falling into poverty. However, improved lifestyle choices, especially dietary, need not be reserved for those in a particular income, social, gender, or racial demographic. Eating healthfully can be less expensive than diets fueled by seemingly inexpensive processed products, fast-food products, or nutrient-poor products. The savings can happen in the short term and certainly in the long term, measured not only by dollars but also in quality of life.

Healthy Basics is designed to help class participants understand the value of choosing economical plant-based foods – fruits, vegetables, grains, and beans – that can provide savings from lowered grocery and medical costs. In this series, attendees will discover the relationship between diet and disease, get tips on planning a weekly or monthly menu, and enjoy cooking demonstrations and tasting delicious, healthful dishes in a supportive group setting.

Takeaways for Students

  • According to WHO, 39% of adults aged 18 years and over were overweight and 13% were obese in 2016, worldwide. Countless people suffer from preventable diseases like heart disease, diabetes, and some forms of cancer.

  • Know that effective dietary changes should focus on quality of food choices, not quantity.

  • Understand that healthful foods can be less expensive than nutrient-poor grocery products.

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

  • Learn that health-promoting foods, recipes, and meals can be easy, convenient, and taste great

  • Be patient – this is a very new way of thinking about food and food preparation for a lot of us

 

Each one-hour class features some discussion, a cooking demonstration, and the opportunity to taste healthful, plant-based dishes. Each recipe is designed to work for people on a budget who may also have minimal time or access to equipment. More importantly, each ingredient supports a low-fat, plant-based diet plan that has proven to prevent, manage, and, in some cases, reverse chronic diseases such as heart disease, type 2 diabetes, and even some forms of cancer.

Classes

The Power of Your Plate

The first class in this series will focus on general concepts behind healthful eating habits by providing the knowledge and resources for trying out a new way of eating. The Power Plate is a diagram that illustrates the essential food groups: vegetables, grains, legumes, and fruits. From these groups, you will be able to think about different foods and meals you can eat to best promote your health and the health of your family.

During the class, I will demonstrate how to make and you will taste:

🌱 apple cinnamon oatmeal

🌱 zesty white bean dip

🌱 yes-you-can black bean chili

These tasty recipes were carefully developed by chefs & registered dietitians from PCRM. At the end of the class, you will receive a copy of the quiz, a recipe handout with a grocery list, a weekly menu planner, an ingredient substitution chart & plant-based educational materials.

How Foods Fight Diabetes

The road to diabetes does not have to be a one-way street. There is reason for hope! People who eat plant-based meals are less likely to ever develop diabetes, and for those who have diabetes, plant-based meals can help to improve blood sugar levels and prevent complications.

During the class, I will demonstrate how to make and you will taste:

🌱 good-enough-for-guests green salad

🌱 zesty corn edamame salad

🌱 Cuban lime rice

🌱 shopping list

These tasty recipes were carefully developed by chefs & registered dietitians from PCRM. At the end of the class, you will receive a copy of the quiz, a recipe handout with a grocery list, a weekly menu planner, an ingredient substitution chart & plant-based educational materials.

Foods for a Healthy Weight

Eating plant-based is not a “diet” that leads to feeling hungry or deprived. Believe it or not, when you change the quality of your diet, you don’t need to think about counting calories or measuring portions. The focus is on quality not quantity!

During the class, I will demonstrate how to make and you will taste:

🌱 fruited breakfast quinoa

🌱 hummus and sun-dried tomato wrap

🌱 speedy veggie pasta dinner

🌱 shopping list

These tasty recipes were carefully developed by chefs & registered dietitians from PCRM. At the end of the class, you will receive a copy of the quiz, a recipe handout with a grocery list, a weekly menu planner, an ingredient substitution chart & plant-based educational materials.

How Foods Fight Heart Disease

Certain diet patterns seem to have a major effect in helping people avoid heart disease, or if they already have heart disease, in reversing it. It takes a powerful diet to actually remove the hard plaque forming in the arterial walls after years of eating high-fat diets. But research has shown it can be done! This class will show you how.

During the class, I will demonstrate how to make and you will taste:

🌱 braised collard greens

🌱 easy bean dip

🌱 sweet potato lentil curry

🌱 shopping list

These tasty recipes were carefully developed by chefs & registered dietitians from PCRM. At the end of the class, you will receive a copy of the quiz, a recipe handout with a grocery list, a weekly menu planner, an ingredient substitution chart & plant-based educational materials.

Supplemental Class: Grocery Store Tour

The fifth class is optional and depends on the students.

 

Interested in offering the Healthy Basics class at your venue?

Contact me!