Your family and friends can delay or prevent diabetes through exercise.

So how are you doing? Let's look at your exercise calendars.

What exercises are you doing?

How often are you exercising?

This meeting will provide us with information to eat less fat, so that we can become healthier.

The eagle knows times were hard for our ancestors, but people had gardens of healthy foods like beans, corn, and squash. Wild game, like deer, which has very little fat, was the main source of meat. Let's listen to part of the story again.

Times were hard for our ancestors and many changes have come about to make life easier for us in some ways. Gardens are few now and people buy what they could grow. Eating out is common and no longer something we could look forward to for a special time. Along with this, our foods are high in fat and not as healthy.

Today the eagle sees us buying many prepared foods and eating at fast food restaurants. The eagle sees us eating foods that have lots of fat in them. We can change this by learning to make healthier choices in what we eat and how it is prepared. So what is fat and why should we eat less fat in our foods?

If you have diabetes, the amount of fat you eat affects your blood sugar control. In the long run, years of eating too much fat can cause a worsening of your blood sugar and cause other health problems too.

So it's important to eat less fat!

2. Learn how to prepare foods using less fat.

3. Learn how to make lower fat choices when you eat away from home.

4. Learn which foods have less fat and eat more of them.

5. Learn to buy leaner cuts of meat when grocery shopping.

Low Fat Food		Cook with Fat	=	High Fat Food
Chicken or fish		dipped in a batter and then deep fried in fat	=	Fried Chicken or Fried Fish
Potato Slices		deep-fried in fat	=	Potato Chips
Potatoes		pan-fried in fat	=	Fried potatoes
Beans		lard	=	Refried Beans

Low Fat Food		Fat Added	=	High Fat Food
Potato		Sour cream or butter or cheese	=	A fat potato!
Sandwich		Mayonnaise or special sauces	=	A fat sandwich!
Salad		Salad dressing	=	A fat salad!
Fish		Tartar sauce	=	A fat fish!

Sometimes fat is found in foods naturally, like cheese. But we can choose low fat alternatives.

Instead of these foods naturally high in fat		You can try these lower fat alternatives
Cheese		Use less cheese or use low fat cheese
Whole Milk		2%, 1%, 1/2%, or skim
Lard		Use less lard or use low fat margarine or oil
Butter		Low fat margarine
Nuts		Pretzels,

1. Fry less.

1. Fry food less often and eat fried food less often. Instead try:

Broiling Steaming Barbeque grilling Poaching

Boiling Baking Microwaving Stir Frying

Take a piece of meat and cut the fat off the meat.

Throw the fat away.

Cook the meat by broiling, boiling, baking, steaming, or grilling.

Put the soup or stew in the freezer. The fat will form a hard layer.

Take the fat layer off with a spoon.

Throw the fat away.

Heat the soup or stew and serve as usual.

Remove the skin from the chicken.

Throw the skin away and cook the chicken by baking, broiling,
         boiling, grilling, or microwaving.

Here are some foods that have less fat and have the Eagle's approval!

Did you know that corn, which is naturally low in fat, was grown by Indian farmers thousands of years ago. Native Americans first grew these traditional foods:

Foods that are commonly eaten today are sometimes thought to be "traditional". For example, fry bread, which is high in fat, is actually a "contemporary" food and not a traditional food. A more traditional bread would be blue corn tortillas, which are naturally low in fat.

Next time you go shopping, look for traditional foods and ingredients that re naturally low in fat.

Baked, boiled, steamed, or microwaved potatoes are a nutritious way to fill up a hungry man or woman or child!

Use more low fat milk, canned evaporated
         skim milk, or nonfat dry milk in your coffee.

Butter?
Lard?
Mayo?

It's easy! You can use all the new ideas you just learned. Just like you can make foods low in fat at home - you can make low fat choices when you go out to eat. It's your choice!

We've included a fast food fact sheet for you. You'll find it at the end of this session.

Yes! Let's listen to a story about a woman who, just like you, cares very much about her family and friends and their health. She knew that low fat and low sugar foods were good for everyone, but could Feast Day foods be made healthier? She planned to try it out and use the new ideas in all her old recipes. Let's find out what happened.

Nambe Pueblo Feast Day was soon approaching and while I am working with the Native American Diabetes Project, I started to think if it was possible to cut the amount of fat and sugar in the foods that I prepare for that day. Now I am one who is willing to give anything new a try, but I wasn't too sure on this one.

I feel strongly about the Project, but I felt that I needed to prove to myself, that it is possible to have Feast Day foods that are healthier, and also taste as great as if they were traditionally prepared.

"Think of healthy, low fat and low sugar." These things we should have all the time and not just for people with diabetes. As I went down the list, I wrote out my grocery list. First item was list, I wrote out my grocery list. First item was red chile stew. Easy enough, I thought, I'd just buy lean meat and not as much.

The green chile stew was going to be with no meat, just vegetables. My daughter had told me you can't make chile without meat, but I was going to try it anyway. I told myself anything was possible and I was going to prove it to myself.

The posole was going to be made with chicken instead of pork and the garbanzo stew made with less meat. Sounded great so far! I would prepare the beans with no added fat. I decided we would have a fresh tossed salad and serve only low ft dressings. The potato salad would be made with "light" mayonnaise. (I was able to find Weight Watchers mayonnaise at the same price as regular mayonnaise!) I would make the oven bread from whole wheat flour and use canola oil and bake it in the outside oven as usual.

I decided to cut down on the amount of sugar I was using too. I decided that the Indian pies would have no added sugar. I would choose sugar-free Jell-o, add fruit to it, and use light Cool Whip. I would make the bread pudding with naturally sweetened apple juice and no cheese, instead of the sugar syrup that I would have made.

For the beverages, I decided to serve water, ice tea, Kool-Aid sweetened with Sweet-n-Low and black coffee.

This was all kind of risky, but I decided to give it a try.

Feast Day came and I am proud and happy to say that everything turned out great!

All my guests enjoyed the food, and they didn't even notice that the foods were slightly different. By different, I mean lower in fat and sugar, and healthier.

1) I can still serve a taste pleasing meal to all my visitors on Feast Day.
2) It was heathier for all of us.
3) It was actually easier to prepare!
4) It cost less to purchase the food.

Give it a try, won't you?

To learn exactly how Georgia prepared healthful Feast Day Foods, a recipe book is included for you.

This week, in order to eat less fat, I plan to...

_______________________________________________.
(for example, buy and use 1 % milk)

I will ask my friend or family member to help me

by ____________________________________________.
(for example, walk to the store to buy 1 % milk)

My reward for at the end of the week is

_______________________________________________.
(for example, to make a piece of jewelry)

I promise to do the best I can with my low-fat eating plan.

Don't forget to use your calendar to help keep you going with your exercise and low fat eating plans.

As we make these changes in our lives, our children become stronger and healthier, too. They learn through examples set by us. And we must give them the wisdom of the eagle, showing them what they need to do to keep their sugars down and have a healthier life, too.

Great Spirit, we thank you for your blessings that have provided the healthy foods to nourish our bodies. May we learn to appreciate and not take for granted all that we now know to make us healthier. May we be open to accept change that will benefit not only ourselves but our children as well.

Thank you for coming.

What did you like best about today's session?

What didn't you like about today's session?

What would you add to this session to make it better?

Remember to bring your calendars next time! Thank you for coming to the next meeting.