Power Plate Log Book Name: Starting date:
Why This Booklet? In the National Diabetes Prevention Program, people who used a daily logbook lost the most weight and were successful at preventing type 2 (T2) diabetes. And, these same habits can help people who have diabetes, high blood pressure, heart disease, risk for cancer, joint pain, migraine headaches, constipation, and more! This logbook is made so you can: Use a Scorecard each day to learn more about healthy eating and other good habits. Track your progress! Bring to meetings with your Lifestyle Coach for support and encouragement. PhysiciansCommittee for Responsible Medicine The Native Food for Life Prevent T2 Logbook is designed to be used as part of the Native Food for Life Diabetes Prevention Program, developed by health educators of the Diné (Navajo) Nation, the Gallup Indian Medical Center, and the Eight Northern Pueblos. This tool was inspired by J. Morris Hicks, 4LeafSurvey.com, and Michael Greger, MD, Greger s Daily Dozen, NutritionFacts.org. Additional resources for Food for Life in Indian Country are available at NativePowerPlate.org. For more information, please contact Dr. Caroline Trapp, DNP, Physicians Committee for Responsible Medicine at ctrapp@pcrm.org. 17028-DIA 20170306
Native Food for Life (NFFL) Prevent T2 is all about 6 healthy habits: 1. Eating health-promoting, fiber-rich, plant-based food as Native American Ancestors did! 2. Avoiding foods that do not promote health commercial animal products and highly processed food. 3. Being physically active, as measured in minutes or steps. 4. Drinking water (or unsweetened tea). 5. Getting enough Vitamin B12. 6. Getting enough sleep: 7 8 hours most nights. Your body will thank you. You are worth it! Lyle Etsitty, Diné Nation
What POWERFUL Foods Are on the Native Power Plate? 1. Fruit: Mother Earth s candy! Packed full of energy, vitamins, and fiber. So many choices: berries, melons, apples, and more! Enjoy fresh, frozen, canned in water, or dried. 2. Vegetables: Mother Earth s vitamins and minerals! Think greens, squashes, carrots, tomatoes, onions, sprouts, herbs, and more. Enjoy fresh, frozen, steamed, dried or canned. 3. Corn, Potatoes, and Whole (not processed) Grains: These hearty starches fill us up without filling us out (unless we add fat). Some ideas: brown rice, barley, quinoa, rolled oats, high-fiber cereal, pasta, 100% whole wheat bread, corn tortillas; sweet, red, white, or purple potatoes that are baked, steamed, or roasted; plant-based soups; air-popped corn. 4. Bean Family: Power up! Beans are packed with protein. They are easy to catch and simple to cook. Beans in cans are the ultimate convenience food! Beans have no saturated fat or cholesterol. Affordable, delicious, full of fiber; enjoy any of the many types of beans, peas, lentils, bean dips and spreads, and soy milk. Think burritos, bean burgers, stews. If you are not eating beans every day, you are missing out! 5. Nuts or Seeds: A great source of healthy fats, and more. They come packed in a hard-to-crack shell for a reason we only need a small amount. Enjoy piñons, walnuts, almonds, cashews, sunflower, chia, hemp seeds, or nut butters. 6. Vitamin B12: Everything we need for health is in the foods listed above, with one exception. Vitamin B12 is needed to help nerves work and to build red blood cells. Getting too little is dangerous, while getting too much is unlikely. A Vitamin B12 supplement is recommended for anyone over the age of 50, or anyone who takes the diabetes medication metformin, or anyone who eats only or mostly plant-based.
AVOID Foods That Do Not Promote Health: Animal Products: 1. Meat: The flesh of animals has saturated fat and cholesterol, and no fiber. Commercial and processed meats are especially risky studies link them to cancer, heart disease, and/or diabetes. 2. Dairy Products: Milk from mothers is the perfect food for infants! Most Native Americans are lactose intolerant and have trouble digesting non-human milk for good reason. Cheese is concentrated milk. 3. Eggs: Have fat and cholesterol. Eggs raise the risk of diabetes. Highly-Processed Foods: 4. White Flour: Wheat stripped of its healthy, fiber-rich outer layer. 5. Added Sugar: Sugar that is in fruit is not added, and helps us enjoy vitamin-packed fruit. Sugar or other sweeteners made in factories have no health benefits, and cause cavities and belly fat. 6. Oil: Enjoy corn, enjoy olives. Skip the highly processed, high-fat, highcalorie oils made from them. Skip lard, margarine, and butter too. Not needed for health. More Healthy Habits to Make Part of Your Day Water is the perfect beverage, provided by Mother Earth for all her children. Tea (without sweetener) adds flavor and nutrients. Drinking water (or tea) promotes health and weight loss by flushing out toxins. Sleep (7-8 hours a night is best for most) is vital to health. Lack of sleep sabotages weight loss by causing your body to store fat; causes your stomach to feel empty even if you just ate; stimulates hunger and slows metabolism; causes fat gain; affects judgement, making it harder to make healthy choices. Lack of sleep also decreases motivation to exercise, and affects the ability to build muscle. Trouble losing weight? You might benefit from more sleep! Physical activity promotes wellness. Native American ancestors were active! Studies show that 150 minutes of moderate activity, like brisk walking, a week can prevent diabetes! 150 minutes a week = 30 minutes a day, 5 days a week. Count your minutes, or count your steps with a step-counting device. Work up to 4,000 steps a day.
Today is: Sun M T W Th F Sat Power Plate Daily Scorecard for Teens & Adults Are you getting enough of the foods that promote health? Fruit: 1 medium fruit; ½ cup fresh, frozen, or canned (no sugar added); ¼ cup (a handful) dried. For fruit juice, just one a day. Vegetables: Fresh, frozen or canned (no or low-salt). 1 cup raw or ½ cup cooked. For vegetable juice, just one a day. No s for fried vegetables. Corn/Potatoes/Whole Grains(not processed): 1/2 cup corn or corn mush or 1/2 ear / 1 medium potato baked, steamed or roasted / 1/2 cup cooked brown or wild rice, quinoa, barley, buckwheat, couscous, amaranth, millet, hominy or grits, rolled oats or whole wheat pasta / 1 slice 100% whole wheat or high fiber bread / 2-3 corn tortillas / 1 cup Cheerios, bran flakes or high-fiber cereal / 3 cups airpopped popcorn. No s for white bread, white rolls, flour tortillas, fried potatoes, or microwave popcorn. Bean Family: ½ cup beans, peas, lentils or tofu; ¼ cup hummus or bean dip; 1 cup soy milk; 1 veggie burger. Nuts or Seeds: Don t overdo these they come in a shell for a reason! 1 small handful, or ¼ cup tree nuts or seeds, 33 shelled peanuts, 2 tablespoons nut butter, 1 tablespoon chia, hemp, or ground flax seed. Vitamin B12 1 serving = At least 500 mcg a day or 2500 mcg once a week. It is safe and important for everyone! s* Minimum recommended number of servings for adults. Try to earn all 17 s every day for a stronger body and a longer, healthier life. If still hungry, eat more Power Plate foods, but don t add any extra to s to your total score. s* Total # s
Breakfast: What I Ate Today Lunch: Dinner: Snacks: For more information: NativePowerPlate.org MORE HEALTHY HABITS WATER or UNSWEETENED TEA: Aim for at least four glasses per day (1 glasses = 12 ounces). SLEEP: Aim for at least 7 hours most nights. ACTIVITY: At least 30 minutes or 4000 steps most days. hours minutes No cheese or milk today! No commercial meat today!
Today is: Sun M T W Th F Sat Power Plate Daily Scorecard for Teens & Adults Are you getting enough of the foods that promote health? Fruit: 1 medium fruit; ½ cup fresh, frozen, or canned (no sugar added); ¼ cup (a handful) dried. For fruit juice, just one a day. Vegetables: Fresh, frozen or canned (no or low-salt). 1 cup raw or ½ cup cooked. For vegetable juice, just one a day. No s for fried vegetables. Corn/Potatoes/Whole Grains(not processed): 1/2 cup corn or corn mush or 1/2 ear / 1 medium potato baked, steamed or roasted / 1/2 cup cooked brown or wild rice, quinoa, barley, buckwheat, couscous, amaranth, millet, hominy or grits, rolled oats or whole wheat pasta / 1 slice 100% whole wheat or high fiber bread / 2-3 corn tortillas / 1 cup Cheerios, bran flakes or high-fiber cereal / 3 cups airpopped popcorn. No s for white bread, white rolls, flour tortillas, fried potatoes, or microwave popcorn. Bean Family: ½ cup beans, peas, lentils or tofu; ¼ cup hummus or bean dip; 1 cup soy milk; 1 veggie burger. Nuts or Seeds: Don t overdo these they come in a shell for a reason! 1 small handful, or ¼ cup tree nuts or seeds, 33 shelled peanuts, 2 tablespoons nut butter, 1 tablespoon chia, hemp, or ground flax seed. Vitamin B12 1 serving = At least 500 mcg a day or 2500 mcg once a week. It is safe and important for everyone! s* Minimum recommended number of servings for adults. Try to earn all 17 s every day for a stronger body and a longer, healthier life. If still hungry, eat more Power Plate foods, but don t add any extra to s to your total score. s* Total # s
Breakfast: What I Ate Today Lunch: Dinner: Snacks: For more information: NativePowerPlate.org MORE HEALTHY HABITS WATER or UNSWEETENED TEA: Aim for at least four glasses per day (1 glasses = 12 ounces). SLEEP: Aim for at least 7 hours most nights. ACTIVITY: At least 30 minutes or 4000 steps most days. hours minutes No cheese or milk today! No commercial meat today!
Today is: Sun M T W Th F Sat Power Plate Daily Scorecard for Teens & Adults Are you getting enough of the foods that promote health? Fruit: 1 medium fruit; ½ cup fresh, frozen, or canned (no sugar added); ¼ cup (a handful) dried. For fruit juice, just one a day. Vegetables: Fresh, frozen or canned (no or low-salt). 1 cup raw or ½ cup cooked. For vegetable juice, just one a day. No s for fried vegetables. Corn/Potatoes/Whole Grains(not processed): 1/2 cup corn or corn mush or 1/2 ear / 1 medium potato baked, steamed or roasted / 1/2 cup cooked brown or wild rice, quinoa, barley, buckwheat, couscous, amaranth, millet, hominy or grits, rolled oats or whole wheat pasta / 1 slice 100% whole wheat or high fiber bread / 2-3 corn tortillas / 1 cup Cheerios, bran flakes or high-fiber cereal / 3 cups airpopped popcorn. No s for white bread, white rolls, flour tortillas, fried potatoes, or microwave popcorn. Bean Family: ½ cup beans, peas, lentils or tofu; ¼ cup hummus or bean dip; 1 cup soy milk; 1 veggie burger. Nuts or Seeds: Don t overdo these they come in a shell for a reason! 1 small handful, or ¼ cup tree nuts or seeds, 33 shelled peanuts, 2 tablespoons nut butter, 1 tablespoon chia, hemp, or ground flax seed. Vitamin B12 1 serving = At least 500 mcg a day or 2500 mcg once a week. It is safe and important for everyone! s* Minimum recommended number of servings for adults. Try to earn all 17 s every day for a stronger body and a longer, healthier life. If still hungry, eat more Power Plate foods, but don t add any extra to s to your total score. s* Total # s
Breakfast: What I Ate Today Lunch: Dinner: Snacks: For more information: NativePowerPlate.org MORE HEALTHY HABITS WATER or UNSWEETENED TEA: Aim for at least four glasses per day (1 glasses = 12 ounces). SLEEP: Aim for at least 7 hours most nights. ACTIVITY: At least 30 minutes or 4000 steps most days. hours minutes No cheese or milk today! No commercial meat today!
Today is: Sun M T W Th F Sat Power Plate Daily Scorecard for Teens & Adults Are you getting enough of the foods that promote health? Fruit: 1 medium fruit; ½ cup fresh, frozen, or canned (no sugar added); ¼ cup (a handful) dried. For fruit juice, just one a day. Vegetables: Fresh, frozen or canned (no or low-salt). 1 cup raw or ½ cup cooked. For vegetable juice, just one a day. No s for fried vegetables. Corn/Potatoes/Whole Grains(not processed): 1/2 cup corn or corn mush or 1/2 ear / 1 medium potato baked, steamed or roasted / 1/2 cup cooked brown or wild rice, quinoa, barley, buckwheat, couscous, amaranth, millet, hominy or grits, rolled oats or whole wheat pasta / 1 slice 100% whole wheat or high fiber bread / 2-3 corn tortillas / 1 cup Cheerios, bran flakes or high-fiber cereal / 3 cups airpopped popcorn. No s for white bread, white rolls, flour tortillas, fried potatoes, or microwave popcorn. Bean Family: ½ cup beans, peas, lentils or tofu; ¼ cup hummus or bean dip; 1 cup soy milk; 1 veggie burger. Nuts or Seeds: Don t overdo these they come in a shell for a reason! 1 small handful, or ¼ cup tree nuts or seeds, 33 shelled peanuts, 2 tablespoons nut butter, 1 tablespoon chia, hemp, or ground flax seed. Vitamin B12 1 serving = At least 500 mcg a day or 2500 mcg once a week. It is safe and important for everyone! s* Minimum recommended number of servings for adults. Try to earn all 17 s every day for a stronger body and a longer, healthier life. If still hungry, eat more Power Plate foods, but don t add any extra to s to your total score. s* Total # s
Breakfast: What I Ate Today Lunch: Dinner: Snacks: For more information: NativePowerPlate.org MORE HEALTHY HABITS WATER or UNSWEETENED TEA: Aim for at least four glasses per day (1 glasses = 12 ounces). SLEEP: Aim for at least 7 hours most nights. ACTIVITY: At least 30 minutes or 4000 steps most days. hours minutes No cheese or milk today! No commercial meat today!
Today is: Sun M T W Th F Sat Power Plate Daily Scorecard for Teens & Adults Are you getting enough of the foods that promote health? Fruit: 1 medium fruit; ½ cup fresh, frozen, or canned (no sugar added); ¼ cup (a handful) dried. For fruit juice, just one a day. Vegetables: Fresh, frozen or canned (no or low-salt). 1 cup raw or ½ cup cooked. For vegetable juice, just one a day. No s for fried vegetables. Corn/Potatoes/Whole Grains(not processed): 1/2 cup corn or corn mush or 1/2 ear / 1 medium potato baked, steamed or roasted / 1/2 cup cooked brown or wild rice, quinoa, barley, buckwheat, couscous, amaranth, millet, hominy or grits, rolled oats or whole wheat pasta / 1 slice 100% whole wheat or high fiber bread / 2-3 corn tortillas / 1 cup Cheerios, bran flakes or high-fiber cereal / 3 cups airpopped popcorn. No s for white bread, white rolls, flour tortillas, fried potatoes, or microwave popcorn. Bean Family: ½ cup beans, peas, lentils or tofu; ¼ cup hummus or bean dip; 1 cup soy milk; 1 veggie burger. Nuts or Seeds: Don t overdo these they come in a shell for a reason! 1 small handful, or ¼ cup tree nuts or seeds, 33 shelled peanuts, 2 tablespoons nut butter, 1 tablespoon chia, hemp, or ground flax seed. Vitamin B12 1 serving = At least 500 mcg a day or 2500 mcg once a week. It is safe and important for everyone! s* Minimum recommended number of servings for adults. Try to earn all 17 s every day for a stronger body and a longer, healthier life. If still hungry, eat more Power Plate foods, but don t add any extra to s to your total score. s* Total # s
Breakfast: What I Ate Today Lunch: Dinner: Snacks: For more information: NativePowerPlate.org MORE HEALTHY HABITS WATER or UNSWEETENED TEA: Aim for at least four glasses per day (1 glasses = 12 ounces). SLEEP: Aim for at least 7 hours most nights. ACTIVITY: At least 30 minutes or 4000 steps most days. hours minutes No cheese or milk today! No commercial meat today!
Today is: Sun M T W Th F Sat Power Plate Daily Scorecard for Teens & Adults Are you getting enough of the foods that promote health? Fruit: 1 medium fruit; ½ cup fresh, frozen, or canned (no sugar added); ¼ cup (a handful) dried. For fruit juice, just one a day. Vegetables: Fresh, frozen or canned (no or low-salt). 1 cup raw or ½ cup cooked. For vegetable juice, just one a day. No s for fried vegetables. Corn/Potatoes/Whole Grains(not processed): 1/2 cup corn or corn mush or 1/2 ear / 1 medium potato baked, steamed or roasted / 1/2 cup cooked brown or wild rice, quinoa, barley, buckwheat, couscous, amaranth, millet, hominy or grits, rolled oats or whole wheat pasta / 1 slice 100% whole wheat or high fiber bread / 2-3 corn tortillas / 1 cup Cheerios, bran flakes or high-fiber cereal / 3 cups airpopped popcorn. No s for white bread, white rolls, flour tortillas, fried potatoes, or microwave popcorn. Bean Family: ½ cup beans, peas, lentils or tofu; ¼ cup hummus or bean dip; 1 cup soy milk; 1 veggie burger. Nuts or Seeds: Don t overdo these they come in a shell for a reason! 1 small handful, or ¼ cup tree nuts or seeds, 33 shelled peanuts, 2 tablespoons nut butter, 1 tablespoon chia, hemp, or ground flax seed. Vitamin B12 1 serving = At least 500 mcg a day or 2500 mcg once a week. It is safe and important for everyone! s* Minimum recommended number of servings for adults. Try to earn all 17 s every day for a stronger body and a longer, healthier life. If still hungry, eat more Power Plate foods, but don t add any extra to s to your total score. s* Total # s
Breakfast: What I Ate Today Lunch: Dinner: Snacks: For more information: NativePowerPlate.org MORE HEALTHY HABITS WATER or UNSWEETENED TEA: Aim for at least four glasses per day (1 glasses = 12 ounces). SLEEP: Aim for at least 7 hours most nights. ACTIVITY: At least 30 minutes or 4000 steps most days. hours minutes No cheese or milk today! No commercial meat today!
Today is: Sun M T W Th F Sat Power Plate Daily Scorecard for Teens & Adults Are you getting enough of the foods that promote health? Fruit: 1 medium fruit; ½ cup fresh, frozen, or canned (no sugar added); ¼ cup (a handful) dried. For fruit juice, just one a day. Vegetables: Fresh, frozen or canned (no or low-salt). 1 cup raw or ½ cup cooked. For vegetable juice, just one a day. No s for fried vegetables. Corn/Potatoes/Whole Grains(not processed): 1/2 cup corn or corn mush or 1/2 ear / 1 medium potato baked, steamed or roasted / 1/2 cup cooked brown or wild rice, quinoa, barley, buckwheat, couscous, amaranth, millet, hominy or grits, rolled oats or whole wheat pasta / 1 slice 100% whole wheat or high fiber bread / 2-3 corn tortillas / 1 cup Cheerios, bran flakes or high-fiber cereal / 3 cups airpopped popcorn. No s for white bread, white rolls, flour tortillas, fried potatoes, or microwave popcorn. Bean Family: ½ cup beans, peas, lentils or tofu; ¼ cup hummus or bean dip; 1 cup soy milk; 1 veggie burger. Nuts or Seeds: Don t overdo these they come in a shell for a reason! 1 small handful, or ¼ cup tree nuts or seeds, 33 shelled peanuts, 2 tablespoons nut butter, 1 tablespoon chia, hemp, or ground flax seed. Vitamin B12 1 serving = At least 500 mcg a day or 2500 mcg once a week. It is safe and important for everyone! s* Minimum recommended number of servings for adults. Try to earn all 17 s every day for a stronger body and a longer, healthier life. If still hungry, eat more Power Plate foods, but don t add any extra to s to your total score. s* Total # s
Breakfast: What I Ate Today Lunch: Dinner: Snacks: For more information: NativePowerPlate.org MORE HEALTHY HABITS WATER or UNSWEETENED TEA: Aim for at least four glasses per day (1 glasses = 12 ounces). SLEEP: Aim for at least 7 hours most nights. ACTIVITY: At least 30 minutes or 4000 steps most days. hours minutes No cheese or milk today! No commercial meat today!
Power Plate Serving Sizes What Makes 1 Serving? Fruit 1 medium fruit ½ cup fresh, frozen, or canned (no sugar added) ¼ cup (a handful) dried, such as raisins ½ cup or small glass no more than 1 a day Vegetables 1 cup raw ½ cup cooked ½ cup or small glass no more than 1 a day
Corn/Potatoes/Whole Grains 1/2 cup corn or corn mush 1/2 ear of corn 1 medium potato baked, steamed, or roasted 1/2 cup cooked brown or wild rice, quinoa, barley, buckwheat, couscous, amaranth, millet, hominy or grits, rolled oats, or whole wheat pasta 1 slice 100% whole wheat or high fiber bread 2-3 corn tortillas 1 cup Cheerios, bran flakes, or high-fiber cereal 3 cups air-popped popcorn
Power Plate Serving Sizes What Makes 1 Serving? Bean Family ½ cup beans, peas, lentils, or tofu ¼ cup hummus or bean dip 1 cup soy milk 1 veggie burger Nuts or Seeds 1 small handful, or ¼ cup tree nuts or seeds, 33 shelled peanuts 2 tablespoons nut butter 1 tablespoon chia, hemp, or ground flax seed Vitamin B12 1 serving = At least 500 mcg a day or 2500 mcg once a week
NOTES/Questions to ask my coach or health care provider:
Native Food for Life Summary of My Week NUMBER OF S GLASSES WATER HOURS SLEEP My Goals: 17 4+ 7+ Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 ACTIVITY TYPE(S) MINUTES or STEPS WEIGHT # s MEANING 17 North Star Congratulations, you are eating closest to the healthiest, longest-living people on the planet! How can you help your family and your community to shine brightly? 13-16 Orion s Belt Building Strength! Keep seeking out the most powerful foods to enjoy. 9-12 Twin Stars On the road to health! You have chosen an important journey. Each healthy bite brings you into a healthier future! 4-8 Twinkling Star A good start! Now a twinkle, aim for even more sparkle! You are going to feel great! 0 3 Future Star Please make healthier choices in the week ahead! Work with your coach for support. YOU ARE WORTH IT!!!! 17028-DIA 20170306