Diabetes Matters: Filipino Food Made Healthy

welcome to Washington Hospital today dedicated to informing residents about healthcare topics and issues through programs featuring community forums and free health and wellness classes our goal is to empower community members with the information needed to make informed health decisions Washington Hospital has been providing health care to the residents of the Washington Township healthcare district for the past 60 years [Music] today's presenters are the when side West a and Macario Meyer the when side West a is a registered nurse and certified diabetes educator with Washington Hospital health care system Macario Meyer is a registered dietitian and certified diabetes educator with Washington Hospital healthcare system so today we're gonna be talking about modifying those traditional Filipino foods to make it more heart healthy and more diabetes friendly so a lot of people have diabetes in fact let's go look at the diabetes statistics here the prevalence of diabetes there are thirty point three million Americans living with diabetes that is nine point four percent of the population thirty point three million out of those thirty point three million seven point two million people are undiagnosed 25% of Americans age 65 years and older have diabetes that is one out of four adults aged 65 and older have diabetes and there are new cases every year 1.5 million Americans are diagnosed with diabetes every year and of that more than half of the new cases are aged adults aged 45 to 64 years old yes at this rate that we're going by 2050 one out of three people will have diabetes that coincides with the one out of three adults who have pre-diabetes pre-diabetes basically your blood sugars are high but it's not high enough to be diagnosed for diabetes so we can look at California's diabetes epidemic and up more than four million people in California have diabetes it's estimated more than a million of them have diabetes and don't even know it more than 10 million people in California have pre-diabetes and every year new cases of diabetes just in California 263 thousand people are diagnosed with diabetes uncontrolled diabetes that's the key uncontrolled diabetes causes a lot of internal damage including blindness heart attack stroke kidney damage nerve damage infections amputations the list just goes on so the main thing is to control the blood Sugar's so let's go ahead and take a look at this graph here and they took the percentage of adults aged 18 years and older that's diagnosed with diabetes and they've separated it by racial and ethnic groups and you can see here American Indians Asians Hispanics African Americans and Caucasians and I'm looking at that graph Filipinos right we would be placed in the Asian category and you're like okay well it's only affects about 8% of Asians that actually doesn't sound too bad if you want to compare it to those of Hispanic descent or American Indian or African American right but if you look at this graph where they've actually separated the Asians into different subgroups and Filipinos a lot of Filipinos have diabetes and it's actually higher than those who are of Native American descent or Latinos or African Americans so it's actually not a good idea to just combine all the Asians into one category because it really masks the health disparity that's going on with Filipinos we can look at Alameda County alone and there are a lot of Asians that live in Alameda County almost 30% our Asian and live in Alameda County and then this map the blue area you could see Fremont's Union City Newark a word the Blues marks the places where a lot of Asians are predominantly in and then compare it to the diabetes mortality and look at that dark orange or orange area and that's where a lot of people who have diabetes so let's look at Filipino Americans facts Filipinos there's a lot of us here in America Filipinos are the second largest Asian subgroup in the United States on an average one out of five Asians is Filipino most Filipinos live here in California or Hawaii but California is home to the largest Filipino population with more than 1 million people here in California here's something interesting Filipino women have a high prevalence of diabetes and metabolic syndrome despite the fact that 90% of Filipino women were not defined as obese according to Western standards so with Western standards obese the definition of obese is a BMI of more than 30 so a lot of Filipino women don't even fit the category of being obese and having a BMI of more than 30 despite that there's still a high prevalence of diabetes and metabolic syndrome Filipinos are were also found to have the highest prevalence of obesity and type 2 diabetes compared to all Asians subgroups and non-hispanic whites in addition to genetic factors risk factors for Filipinos that contribute to health disparities include high sedentary rates and high fat diets why is Filipino food so good we get a lot of influences from different cultures including Chinese Spanish Malaysia and let's face it there is just no gathering of Filipinos without food we love food and we go all out especially when it comes to big celebrations like baptisms and weddings and birthdays and white rice right white rice is a Filipino food staple it is included in almost every meal it's better to substitute the white rice for brown rice brown rice has more fiber it's higher in fiber and it is hard to change make that change from white rice to brown rice but you can it can be done and you can do it slowly by even mixing the white rice and the brown rice together most of Filipino cooking is done by sauteing with garlic and olive oil or lard and combining all those ingredients resulting in this yummy sour salty taste some common ingredients for Filipino food is baaga all right patties I mean how you eat cut it cut it without bug on I Love Bug however bug along and patties oh it's so salty soy sauce and vinegar and color Muncey so how do we make Filipino dishes more healthier right as I said earlier petite and bugga long very high insult instead we can use chili peppers garlic ginger basil or calamansi when making DUS or soup you always want to use low-sodium brats try to avoid those bullion cubes right they are very high insults no added salt canned tomatoes and try to use whole wheat noodles and definitely just load up on the vegetables when you're making your pun sit load up on the vegetables when it comes to meat can make it healthier by choosing lean cuts of meat this might be kind of hard for some people too because when I was taught how to cook I was taught to go to the store and get two pounds of belly fat and used one pound to make your sinigang and the other pound to make your adobo instead we want to cut the fat so we want you to trim the fat before cooking or you could just swap the meat for a tofu or a seafood when it comes to cooking we suggest to grill bake or broil steamer roast but if you do have to fry use non-stick pans or cooking spray instead of oil now we're gonna go more into the food and macare yeah our dietician will go into more details about that i'ma karyam the dietician here have been here for the last 37 years it's so nice to be I guess to have the statistics show us how fat and how sweet we Filipinos are right but we didn't get there because we were following a very good diet so as LuAnn said our typical Filipino diet is high soul high fat very toxic right so today we're gonna focus in on what foods that are better for us so that we do prevent the long term complications of diabetes so I wanted to show this because Vitus told me one time said Macario our Filipinos you know eat too much rice can you tell them not to do that and I go are you kidding me I said this to tell the baby not to cry or not to breathe okay our food is designed to eat with rice and you know it's nice to say hey instead of white rice use brown rice sort of using patties use herbs and spices and you know what I've been doing this education for so long and I'm looking at my Filipino patients they're looking right through me and they say I'm an ammonia well I'm Lhasa that means it has no taste that's not Filipino food without these things okay but just like the title of my talk it says eat but not too much okay in the Philippines if you're poverty-stricken you can eat what is in front of you here in America we have a lot more choices right okay so as you can see here what do we got we got rice on every single dish and look on the far right there that's like an egg dish right but what's underneath there it's right so we even eat rice at breakfast okay the problem with rice is that it can really make your blood sugar go up really high for a long period of time when you first diagnosed with diabetes the first slide of treatment is diet and exercise okay and then we have you check your blood sugar that's an important piece because how do you know whether your diet or your exercise regimen is working right okay so if for example your blood sugar is still high when you go back to the doctor and there are ways to find out yeah you give them your blood sugar monitoring data and he'll take a look at it and if it's still not low enough based on the guidelines that we have out there okay then the medication is given but the medication does not take the place of diet and exercise most people will say well I'm taking my pills so I don't have to watch my diet or I don't have to exercise or in reality what we want you to do is to follow continue to follow your diet continue to move to your exercise and then add the medication it doesn't take the place of the diet and exercise sorry okay so sometimes people don't want to check their blood sugar they'll come into me and say well my doctor's I don't have to check yet okay well then how do you know whether you are responding to the diet and the exercise so I know this is probably not speaking to a lot of you guys this a glycemic goals in diabetes what your blood sugar level should be so there's the American Diabetes Association guidelines after eighty eight this is what we follow here in the outpatient diabetes program and then there's another one called the American Association Clinical Endocrinology guidelines and these blood sugar guidelines are stricter and the reason why there's stricter is because this organization wants us to have strict blood sugar levels so that a lot so that the long-term complications of diabetes is lessened so fasting or the fasting glucose that would be your blood sugar when you first get up in the morning and also before you eat your next meal or before meals so that number should be anywhere from 70 to 130 and some doctors they want that to be under 110 but what is really what is the normal range for somebody who doesn't have diabetes it's about 70 to 99 right so really when patients say well when I get up in the morning my blood sugar is always low I go oh what it's low oh it's like a hundred so that's really not low okay so that's where we want it to be at and also before each meal if you were to check it it should be around that range as well and then the postprandial glucose is your blood sugar after you eat and we choose the two hours afterwards and when you check there it should be under 180 if you're going with a DEA guidelines or under 140 so that's closer to the normal if you have diabetes that 140 so remember the closer you are to the normal ok the better it is but sometimes it's not possible and then also every three months a doctor will check your blood sugar with what they call an hyper hemoglobin a1c just to see what your average blood sugar has been for those three months because you're only checking once in a while right you don't have it's like a snapshot when you check your blood sugar like for example you you check your blood sugar in the morning and it's a hundred and you go to IHOP and have their special right and I've seen those special you need the whole thing well my blood sugar was only 100 you know in the morning well you know what after you eat that hunger is no longer 100 is probably 300 but you're not looking so you're a 1c we'll show that on the average when it comes time to check it so this is what we want you to be at okay when you first wake up in the morning 70 to 130 before every meal I say after you haven't eaten anything for like maybe three to four hours if you were to check let's say before lunch or before dinner it should be about the same thing as fasting okay unless you're being a snack just before well you know it's gonna be high and then two hours after it should be under 180 why is that why do we check at two hours see we want you to we want to know what your highest blood sugar is after you've eaten so you know at two hours it that's the highest ever okay and it's gonna go down after that see a lot of times people don't want to check their blood sugar because they think that it's always goes high well after you eat it's always gonna go high but you don't want it to go up too high that's why we have these numbers to guide you it that's why we want you to check your blood sugar so let's say you have a favorite meal that you like to eat all the time and you want to know what your blood sugar reading is after you eat that but you want to check before that meal okay let's say your biggest meal is at lunchtime and you eat like let's say more rice and you're supposed to eat well let's just check it out so do a before meal blood sugar so if your blood Sugar's 100 going into that meal and let's say you eat to put that you normally like to eat 2 hours later it's like 150 160 well you know that that's an okay amount that you've eaten okay but if you are at a hundred let's say or within that normal range or what we consider acceptable and two hours later you're over 200 are you gonna continue to do that but if you allow your blood sugar to go up too high too long chronically and a will see higher than the 7% that we showed you your risk of complications go up okay high blood sugar level affects every single part of our body the heart you can have heart disease they have heart attacks stroke okay you you it can also affect circulation so you end up having a wound that doesn't heal because of the high blood sugar level it's also important that's why when you go to our outpatient diabetes program we have you check your feet right every day you've got to do that because when you've had diabetes for a long period of time and you may have decreased sensation in your on your feet you could be walking around with the womb they're not know it because it you're numb so you have to inspect it okay and make sure you go to the doctor when you see even a little teeny tiny wound because that can get big in no time and this is really when we really want you to have strict blood sugar control and you can also affect the eyes okay the high blood sugar level so over time you can get what they call retinopathy and then what is this can affect your kidneys there's a lot of Filipino that have renal failure end up going to dialysis okay so really keep an eye on that blood sugar and keep it strict because really the diabetic diet is a healthy diet I remember somebody telling me said well I'm glad I got diabetes because it just made me take a look at what I've been eating and it made me just healthier so it made their diabetes actually be the one to kind of wake them up so now what do we do as far as food goes okay because you know what you can take your medication so that's easy you can check your blood sugar that's easy but you know what do you need the same thing all the time and you eat at the same time all the time because there's a lot of other things to do rather than fixate on what you're gonna eat right you want to eat when you want to see when you have diabetes you have a you have to be a little bit more regimented so the very basic way to follow a diet is what they call diabetes portion plate and also in this play they'll tell you that you know you want to balance your meals it's not so much like okay you only want to have so many grams of carbohydrates here and there so this one cut it's it's like okay you take your plate and you fill half of this plate this is a nine inch plate by the way okay so you take a nine inch plate not one of those big serving plate alright and you take half of that plate and if you fill that up with basically like vegetables all right vegetables are your food group that is going to give you the least amount of calories and the lowest amount of carbohydrates so you can eat as much vegetables as you want on this diabetes portion plate so the other half of the plate is divided again in half and so 1/4 of that play is your protein your beef chicken turkey lamb pork finish eggs cheese that is your protein food that doesn't have carbohydrates and on the other quarter of the plate this is where we have to count this is what matters so quarter of your nine inch plate should be your carbohydrate foods and in Filipino cuisine that's your rice yeah so outside of the plate we've got your beverage and we encourage that you have calorie free beverage we're pushing for people to drink more water okay and on the other side of the of this placemat here we've got the milk or the dairy group with the under this group the carbohydrate and this and good food group would be your fluid milk and your yogurt and then of course we got the fruit so as you can see here we want you to have balanced meals that's going to give you it's going to give you the proper nutrients vitamins and minerals okay so I want you to keep this in mind the whole entire time we're going through all of these different little foods okay another way that you can follow the diet is called carbohydrate counting so this is mainly for people let's say with on insulin regimen with a meal insulin that they have to take what you can do is that you can calculate out how many grams of carbohydrate that you're going to eat for that meal and you can match it up with the amount of insulin it's gonna take so that your blood sugar doesn't go up over the goals that we talked about earlier if you feel like you need to have more information on this you want to know about this have your doctor refer you to our outpatient diabetes education program okay okay so in this carbohydrate County let's just take out the foods that we don't need to count so there's no carbohydrates in the water right or if you have tea or if you have coffee so now we take away the protein part because we're not counting that because that is a non carbohydrate food and this plate the Nexus we take away the carbohydrates this in the vegetables because we would rather have you eat more vegetables and really fix it and count that so what do we have left we've got the starch whatever that fits in that category doesn't have to be rice as we will go later then we have the fluid milk and then we have the fruits fruits are basically all carbohydrates very little protein and no fat unless you're adding something to it so all fruits and juices are all carbohydrates and they potentially increase your blood sugar if you eat too much of it same thing with fluid milk if you put let's say milk in your coffee okay or milk in your cereal your contact that is a carbohydrate food so let's go look at the Filipino vegetable so it doesn't have to be you know vegetables that that you see in the regular Safeway you can go to ranch 99 and you can pick all kinds of vegetables there you can put in that category right there we have opal we've got the loam we got cito ok those all fit into those vegetables that you don't have to count in with your carbohydrate counting and you can prepare it in many different ways you can saute it so long as that's all you're adding to it ok you can use garlic and onions to saute and put tomatoes because those are all under that vegetable group right so so far we're not really eating that much carbohydrate just yet but are you feeling full already ok cause people think wow that's not that much good to eat well then you need to eat more vegetables because this is what's gonna fill you up and you're not counting that as much as far as carbohydrate goes so in the Filipino let's say cuisine we can make it into a soup you can have like you know a brought the low sodium broth you can add all kinds of vegetables in there if you feel like you need to have more volume with your meals so this is still not counting as much as much in the carbohydrate content yet of that meal so now let's take a look at this plate again so we already know what we're gonna do with the vegetable part right ok let's try what about the starches so we talked about the rice so if you put the amount of rice that we want you to have in that little quarter that's about a third of a cup maybe no more than a half a cup if the doctor says you can only have 45 grams of carbohydrates or 60 grams of carbohydrates let's say per the meal ok 1/3 of a cup of rice cooked rice it's already 15 grams of carbohydrates ok so if you let's say if a half a cup fits in there that's already 22 of carbohydrates so it's just like having an allowance you know how do you want to use your carbohydrate you want to use it all it's rice you can do that you can check your blood sugar before in two hours after and see how you responded to that if you want to use all your sixty grams of carbohydrate as rice then all you have in this in this plate will be your vegetables in your meat so you either have rice or punset right so what's happening if you're having both okay now let's say you have sixty grams of carbs that you can have let's say okay well I really do want to have that buns in oh and I probably want upon this out too in that meal okay you have you have sixty grams let's say so if a third of a cup is gonna give you fifteen grams of carbohydrate okay the noodles is the same thing it's a third of a cup as well you know how much that is not very much right one-third one-third so that's thirty and one of these little roll is another 15 grams so already you've got 45 grams of carbs there so yeah you can have these three things but it's gonna have to be one third of this roll but if you have a whole cup like this this bottom thing here is showing that's like a cup already that one bowl right there if you were to measure it using the standard measuring cup that's one cup that's 45 grams of carbohydrates already okay so but if you have vegetables we're not gonna count it right and if you have the meat in there whatever meat that you can you have protein wise okay that's still gonna be what 45 grams of carbs so you still have one more 15 grams of carbs you're allowed oh maybe you have lumpia okay so how's that lumpia has all the vegetables okay or some meat you're only counting the wrappers and these wrappers if you go to the market they have nutrition information on there take a look at what one wrapper is maybe you can have two of those for only 15 grams of carbs so maybe you can have two of these does that make sense it just depends on how you want to use up your 60 grams of carbohydrates now how about this puto okay we have like a handout for you guys okay if you want to toe in there let's say you want to use up all your carbohydrates as puto then you better not have any anything else any other carbohydrates and crackers is also counted so you can have all of this you just have to stay within your allowance that's all and if you want to challenge it check your blood sugar before in two hours after see where you're at so this is what yams so that also counts as a carbohydrate okay half a cup we got this what is this Gabi so we have two things here so the root counts as a carbohydrate it fits into that plate right there where there Isis but the leaves which we eat it can be counted in the vegetable part so you can have this as well you just have to count it as part of your allowance it's all about the allowance like I said hey you can eat this any of this food just not too much okay what is this this is okay where does up fit in so dried beans and peas so that fits in there that's also takes the place of the rice so 1/2 a cup of that would be taking the place of that 1/3 cup of rice so you get a little bit more food for your carb allowance when you have that it's got fiber too so and take a look at it there's other things in there that it can be counted as a non carbs you've got some what is up Bobby yeah there's there's pork in there and some greens so that's the vegetable so you can you can have like it doesn't have to be on this plate if Filipinos we don't we don't eat like this right this is where the problem is because you see this plain ago we don't eat like that but so anyway that's what we're gonna I'm gonna have a lot of pictures in here and I want you guys to formulate stuff in your mind and how you can fit that into this meal pie in this diabetes portion plate ok so because I wanna I just want to keep showing this you guys I want you fixate this in your mind okay so on the other side we got the fruit so any of this fruit sell out just not too much so if you have like your your meal with your rice and your Kula people we say one for my my dessert I have a banana so there you go that's your other carbohydrate so if you're having a whole cup of rice and you're just having along with just the vegetables in the meat so you can have what a small banana it's about the size that's about a 15 gram carbohydrate fruit or a small apple you know the size of the schoolboy Apple not the big one if you have a big one if you want to eat all of that then you better cut down on the rice ok so it's just so it's just how you decide to use up your carbohydrates up to you and there's some milk there so if you have coffee and you put milk in there okay that's gonna count as carb so what else is left Dairy we're not much into dairy because I think most Filipinos have lactose intolerance but we find every managed to get in there we put it in a hollow hollow right put it in our dessert so remember all those have carbs and then you take one a step further and you get the sweetened condensed milk okay you need that has added sugar so that would have higher carbohydrates a fluid milk okay so a lot of Filipinos like sodas cope with every meal I'm not saying that is ok to have even the diet stuff very much but if you are having three regular ones I want you to switch that over to a diet your option and then later on cut it down and have other types of beverage you can have iced tea you can have hot tea coffee all of these are considered beverages that are non-caloric or you can have flavored sparkling water you can try that lower chemicals because otherwise if you're having this diet drink you're just having a lot of chemicals that's not healthy either right so if you want to have a little sparkling beverage then try something with flavor in there or you can just get sparkling play sparkling water and you can squish some lemon and you know thanks pretty good it's very quenching but once you add milk to any of this you have to count it as a carb right always drink your water okay Filipino food and diabetes portion place so when you have a plate that looks like that I want you to dissect it we talked about you know the the non carbohydrate food on this plate doesn't look like the diabetes portion plate right but it's all there there's your vegetables there's your um pelea there's your what is that carrots and you've got C tau which is your green beans you got your Tulum that's your vegetables right in that diabetes portion plate and then you can have maybe more meat than that if you feel like you need to eat a little bit more to fill yourself but don't eat any more rice okay that's the one thing we need for you to measure is that rice so like I said if you only supposed to have 45 grams of carbohydrate that would be one whole cup cooked that's it that means no bun no roll no crackers no punch it in there no lumpia what do you think it's not too much carbs if you have 60 grams of carbs that you're allowed let's say so here we've got I think two different olam in here right I'm thinking this is tofu tofu is a protein so it counts less as a meat like a point in to the left on that side right there okay and then you've got your potatoes potato is a carbohydrate so if you want that potato you have to count that as part of your total allowance for that meal unless if you want to have more rice then you don't eat the potato or maybe you can do away with the lumpia because you want more rice but if you want all of it just count it maybe you have to decrease the rice to a third of a cup and then you can have a half a cup potato okay you have to kind of visualize that so in the beginning I want you guys to use measuring cups to get an idea what 1/2 a cup is so that next time you look at a plate you can kind of guesstimate how about this making you hungry already so you got the vegetables right there so you can get really creative you got your Tomatoes you got your onions you got your mushrooms it may be a little bit of vinegar so so far there's no carbohydrate yet right to speak of and on the other side there's I think more tofu in there there's peppers maybe some meat in there too as well so so far we're not counting any of that is carbohydrate right this is part of the vegetable section and then we've got the what is this thing the eggs salted eggs all right so so far that's that's in the protein section and what about the meat there that's a protein so so far so good right now it's the rice you have to be careful with so this is where that comes in so so other than rice we have the pun seed so again that worries not going to fit in to where the rice is so when you guys take a look at any of these foods I want you to dissect it okay now you know there's chicken in there so you know that's where the protein and that section of the plate will go to right you got your vegetables but there's also potatoes there's potato though okay where the rice is you got your carrots okay now this thing here see this is where it gets tricky because if there is like canned tomatoes and you're like two canned tomato sauce if you if you put enough in there it can count as a carbohydrate but if it's just fresh tomatoes that you use maybe one tomato out of the whole dish we're not gonna count it okay how about this see we got the potatoes we got mainly the protein here right so this would be what both the protein part where the chicken is and you've got the potato that's gonna go where the rice is because that's where the carbs is how about this one so you got the shrimp that's your protein and these are green vegetables so this is a good one it's good right because this oh it's gonna fulfill just a vegetable part and the protein part and you still got your rice that you can have how about this one pretty much the same thing right okay so we all we've done is look at carbohydrates with the emphasis on keeping the blood sugar in good control but many Filipinos you know when you're diagnosed with diabetes you also have high blood pressure and also there's heart disease so in the classes we go through that as well so in the portion where you have the the meat we want you to pick the leanest lowest cholesterol but with saturated fat protein so when it comes to B if you want to get the pot pick the part of the animal where it's been exercised the most the rump the part that's really lean where you can't see any marbling so you want to choose that and when it comes to chicken or poultry you want to choose the chicken breast or turkey breast no skin okay so let's look at the curry curry and see what it has in there so we got ox tails like I said if you don't have any problem with heart disease or anything like that but let's say you have high blood pressure okay so this is like I just found this this recipe online and it asks for one and a third pouch of Caracara mix we use a lot at that right you go to it Asian market and there's all these packets that you could just add to the food well you need to look in there to see what it has in it so I found this one has peanuts rice flour cane sugar salt okay and just some like a coloring so one tablespoon of this is already one hundred and eighty milligrams of sodium so if you're looking at this curry curry and you're thinking hey that's that's just gonna cover the vegetable part of my play and the meat part but then let's say after you eat this your blood sugar goes up and you wonder why what happened well that's because in that recipe sugar in that mix okay so that's adding to the carbohydrate so if you're really sitting there and calculating out every gram of carbohydrate you have to count that okay so what else we've got the salt in here so for people with high blood pressure we want you to stay within the 2,000 to 3,000 milligrams of sodium per day well what does that mean a teaspoon of salt already it's going to give you 2300 milligrams of sodium so a teaspoon of salt so that's why if you're on a very strict low-sodium diet let's say you have heart failure you can't even really use any salt in the cooking at all and no salty foods like bacon ham sausages and also no processed foods because salt is used as a very cheap preservative and so what else is I think Luanne was talking about this how can you eat curry curry without your bagua mom right that's your sauteed shrimp paste very high in sodium okay so you have to dissect not just for the carbohydrates okay if you have high blood pressure if you have heart disease if you have chronic kidney disease or anything like that we have to watch your salt your fat in your cholesterol you have to make sure that you pick the leanest protein and you watch what you add to it when you are making the dish it's easy when you do it yourself because you can control what's in there in there but if you go out a lot I want you to be able to know or be aware that there could be high sodium sources in there and you can actually taste it but if you're used to alike really salty foods all along you may not you may not feel that okay so here it's this is pretty healthy right you've got your um pelea which is your vegetables you got your shrimp now I highlighted the shrimp because if it's fresh shrimp it's okay but if you get the kind of frozen sometimes it is they add some salt to it before they freeze it so it so when it's thought out it doesn't get rubbery or it doesn't fall apart on you so that could be a sodium source and in here you can basically if you're making it yourself you can maybe just adjust the salt because remember a teaspoon of salt is gonna be a lot of sodium if this is the one I could find an online-dating ding with fish then anything is just what basically vegetables in season right so let's take a look at what's in here what's so bad about here it's got fish okay you've got your which is your protein right so you have your vegetables which are all good your onions your tomatoes to flavor it with so what is the bad thing about this dish double go of me stop okay so Puck sooner bubbles this is the same thing this is all this is a really good recipe so the bug loss or any kind of fish that you can use fresh fish vinegars good water is good garlic onions these are all good ingredients and there's your salt so the only thing that you have to modify there would be the salt that you use so maybe you can use more garlic and onions and ginger to flavor it or if you need to you could have like maybe a salt packet on the side without you could control the amount that you consume that way you can still use it as part of your allowance so you can have this dish and you can use the chicken breast without the skin okay I showed you this because on the other slide you know there's that marinated meat right and you're thinking okay well that's protein I can have that well take a look again if you have a problem let's say what's your heart and your blood pressure there's the soy sauce and in this recipe it's got 7up or soda which has sugar so you already know that this will have carbohydrate in even though it's on the protein side of that plate right and it also add asks for sugar five tablespoon of dark brown sugar so when you go out to eat you can see that that's probably not a very good choice alright so what else do we do when we have these food we have sell sound we have always things on the side that we dip things into it's usually it's soy sauce or some kind of fish sauce or the bottom right and so look at the ingredients so everything adds up so if you have a certain amount of grams of carbohydrate that you have to keep within you have to take this into consideration and add it as part of your allowance okay how about ketchup so a tablespoon already has four grams of carbohydrates so if you have something that you reduce in ketchup you might not count it because you're not thinking of it right but it's there it's hidden okay soy sauce look at look at what you can save if you use the light soy sauce okay and some of the dishes that we have tonight I think we have reduce some of these modifications okay regular fish sauce okay this one has 690 milligrams of sodium for one tablespoon so that is a lot specially if you're going to use it if it's already in the food and also if you use it for dipping sauces but they do have some out there vegetarian fish sauce this one I found this one and it's only like half that amount so here is some Bowl give me some ball going if you add that to the food already there's this added sodium so it's in there very toxic and not only that - we have something that we put on the side that we have for a week we eat it as well it's not just in the food but it's also on the side okay so we talked about lunch and dinner I'll be done in a minute okay what about breakfast okay so maybe if you're gonna have a lunch and dinner that's gonna reflect all the the food that we've just talked about Filipino food maybe at breakfast you have a typical American food it's not gonna kill us right you have to say no so I was thinking the other day oh nobody ever eats that much nobody gets served that much well my brother and I went to a Filipino restaurant let me tell you they gave us that much for one serving so that could feed a family but people do eat it so now what you have to do is is put this - in the diabetes portion plate so we got the egg right so what is that what does that fit into so you've got so it kind of fits there you got your protein right you've got your vegetable that your Tomatoes but there's the rice so like I said maybe once in a while if you your blood sugar specially tend to be higher in the morning you're not going to want to have this kind of breakfast so in once in a blue moon is fine so again just hidden sources of sodium and carbohydrates gecko say this is in the protein section right thinking oh it's okay because it's in that plate diabetes portion plate should be okay so again it's a there's hidden source of sodium and it's got some carbohydrates in there because of the sugar that's added so I always take a look at the the ingredients and the nutrition facts so if you're really on that Street let's say sodium restriction see this it's hidden right here even though it's a chicken sausage and I think it's this lower fat it's not I mean it's low sodium okay like I said once in a while maybe you can have a non-traditional Filipino food and have some American type breakfast which is really good we have this also today so I got the recipes in there in your handout okay so that fits where it fits in the protein section and has some vegetables in there so you can have maybe your vertical up on this all to balance it out so you have this I got this from the NIH and National Heart Lung and board and from here we have we've got these for you to try we got the moon geun gisado that Eileen made and the fish dish that I just I just clicked over we all have that and we also have this as well to try and we've got the adobo mono okay this is my brother when we decided to just kind of trial it out this is what it looks like it's beautiful this is the fish dish and also and this is the AMPA layer with the pork so like I said okay the medication we'll be added along with your diet and your exercise but it doesn't take the place of the diet and exercise and you have to know your medications you know you should know how it works and take it at the time and there you're supposed to take it and so just as the eating will make your blood sugar go up exercise can act as a medication okay you can lower your blood sugar I don't care what you do especially after you eat remember whenever you eat your blood Sugar's gonna go up but we don't want it to be over 180 it's not that you're gonna take more medication to kind of lower it unless you're on insulin but you don't want to do that either you'll be 600 pounds after you're done you can have good blood sugar level but you'll be overweight but the exercise can really help bring that blood sugar down for maybe 200 down to the 180 which is you go right maybe all it takes is takes 20 minutes of walking after you eat or if you don't want to walk you can dance you can hike okay or you can do karaoke Filipinos are very well known for that so I picked this because look what she's doing she is moving so anyway no matter how whatever kind of exercise you do please just move because that is gonna help lower the blood sugar okay thank you [Music] you

Channel: InHealth: A Washington Hospital Channel

Views: 105,052

Rating: 4.7914691 out of 5

Keywords: WHHS, InHealth, Washington Hospital, Fremont, Newark, Union City, Tri City, Luanne Sadueste, Macaria Meyer, Diabetes, Matters, Filipino Food, Cooking, Healthy Filipino, Health, Absorption, Diabetic, Glucose, Insulin, Medical, Medicine, Sugar, Carbohydrates, Symptoms, Syndrome, Treatments, Type 2 Diabetes (Disease Or Medical Condition), Educational, Diabetes Mellitus (Disease Or Medical Condition), Patient Education, Education

Id: qDjavkVodTY

Length: 51min 52sec (3112 seconds)

Published: Mon Nov 26 2018