Optimal Health Lifestyle Intervention/Cooking Class

Wednesdays, 6:30 pm-8:30pm

a woman talking about cooking

The Optimal Health Cooking Class will resume on May 8, 2019 from 6:30 pm to 8:30 pm at Morehouse School of Medicine.

More than a Cooking class! This program will empower you with the skills and knowledge to make healthy sustainable lifestyle changes

  • Class Objectives/Plan/Expectations: Dr. Jennifer Rooke
  • Pre-Test: What do you know about plant-based diets and health
  • Class Introductions:
    • Who are you?
    • What do you expect from this class in 1 minute or less?
  • Self-Assessment:
    • Your 3-month Lifestyle Intervention Plan
      • 1 large goal and small weekly goals
  • Presentation: Preventing Alzheimer’s Disease – Dr. Rooke
  • Food Preparation/Demonstration – Chef Yafah
    • What is a Whole-Food Plant-Based Diet?
    • Portion control
  • Homework:
    • Clean out your refrigerator and pantry
    • Watch videos on how to shop for healthy food

Location:

Morehouse School of Medicine
720 Westview Drive
Atlanta, GA 30310 (Building F, Room G-14)

Contact:

Parking:

Free! Please sign in at the Public Safety Office near the Lee Street parking lot when you arrive.

Cost:

  • $12/class for non-students
  • $10/class for students

Register Now


12-Week Class Schedule, Spring/Summer 2019

  • 5/8/19: Week 1: Introductions
  • 5/15/19: Week 2: Supplies for your journey
  • 5/22/19: Week 3: Preventing and Reversing Diabetes/Breakfast foods
  • 5/29/19: Week 4: Cancer, Vegetables and Mushrooms
  • 6/5/19: Week 5: Preventing Inflammation/Stocks, Soups & Bean Stews
  • 6/12/19: Week 6: Eating Out/Entertaining/Travelling on a Plant-based Diet
  • 6/19/19: Week 7: Fitness and Plant-Based Pizza
  • 6/26/19: Week 8: Stress Management Techniques and July 4th Party Planning
  • 7/3/19 Off – July 4th Holiday
  • 7/10/19 Week 9: -Sleep Management and Calcium Without Diary
  • 7/17/19: Week 10: Relationship Skills and Transition foods
  • 7/24/19: Week 11: Wrap-up Unanswered Questions/Desserts/Preserving Summer Fruits
  • 7/31/19: Week 12: Post Test/Evaluation and Party

5/8/19: Week 1: Introductions

Consents and Waivers on Food Allergies/photographs/liability

Class Objectives/Plan/Expectations: Dr. Jennifer Rooke

Pre-Test - What do you know about plant-based diets and health?

Class Introductions: Who are you? What do you expect from this class in 1 minute or less?

30-Minute Presentation: Preventing Alzheimer’s Disease – Dr. Jennifer Rooke

Food: Kayellen Umeakunne RDN and Chefs Wanda Monsho and Blake Daniels

What is a Whole-Food plant-based diet?

  • Fruits – ½ cup (serving size)
  • Vegetables – ½ cup
  • Beans/Legumes – ½ cup
  • Mushrooms - ½ cup
  • Grains - ½ cup or 1-2 slices of bead
  • Nuts/seeds ¼ cup - Use for dressings and garnishes

Avoid or limit concentrated/processed macronutrients

  • Proteins – Isolated soy, vegan, pea proteins/protein powders
  • Fats – No Oils – choose whole nuts or seeds instead
  • Carbohydrates - No white sugar or high fructose corn syrup– chose whole fruits instead

Food Preparation:

  • Knives and vegetable chopping skills
  • Raw vegetables salads
  • Cinco de Mayo Meal: Taco Salad and Mexican dessert

Homework:

  • Self-Assessment
  • Your 3-month Lifestyle Intervention Plan
  • 1 large goal and small weekly goals

5/15/19: Week 2: Supplies for your journey

Fish is not a health food

Introductions - New attendees – Sign consents and Waivers

30-minute presentation: Fish is not a health food - Dr. Jennifer Rooke Omega-3s do not prevent heart disease/increases prostate cancer risk

Food: Kayellen Umeakunne RDN and Chefs Wanda Monsho and Blake Daniels

  • Food Safety
  • Stocking your Refrigerator & Pantry
  • Kitchen Tools & Equipment
  • Chickpea Tuna Salad
  • Baked “fish” sticks
  • Mushroom Scallops
  • Omega-3 rich Salad

Homework: Make one of the recipes demonstrated this week

5/22/19: Week 3: Preventing and Reversing Diabetes/Breakfast foods

Introductions - New attendees – Sign consents and Waivers

30-minute presentation:
Preventing and Reversing Diabetes - Dr. Jennifer Rooke

EPIC-InterAct Study – Preventive Medicine Resident, Dr. Neeraja Chandrasekaran

Food: Kayellen Umeakunne RDN and Chefs Wanda Monsho and Blake Daniels

  • What's for breakfast?
  • Seasonal Fruits - How much fruit is too much?
  • Whole cereals are dried fruit
  • Breakfast bowls.
  • Non-Dairy Milks – Making Almond, Cashew and Oat Milk

Homework: Try eating fruit for breakfast for next week – At least 3 – 5 servings

5/29/19: Week 4: Cancer, Vegetables and Mushrooms

Introductions - New attendees – Sign consents and Waivers

30-minute presentation: Preventing Cancer with Diet - Dr. Jennifer Rooke
Mushrooms are cancer fighters

Food: Kayellen Umeakunne RDN and Chefs Wanda Monsho and Blake Daniels

  • Lunches and Dinners
  • Vegetables and Mushrooms
  • Plant-Based Stocks - Vegetable Stock
  • How to Sauté Without Oil (video)
  • Steaming Vegetables

Homework: Cook at least one no-oil sauté mushroom and vegetable recipe

6/5/19: Week 5: Preventing Inflammation/Stocks, Soups & Bean Stews

Introductions - New attendees – Sign consents and Waivers

30-minute Presentation: Preventing Chronic Inflammation – joint pains – Dr. Jennifer Rooke

Food: Kayellen Umeakunne RDN and Chefs Wanda Monsho and Blake Daniels

  • Lunches and Dinner
  • Cooking beans - Pressure Cooker/Instant Pot
  • Batch Cooking For the week
  • Chickpea Mushroom Stew – Divide into 10 servings

Homework: Eat out and request a plant-based diet with not oils. Prepare to discuss your experience with the class.

6/12/19: Week 6: Eating Out/Entertaining/Travelling on a Plant-based Diet

Introductions - New attendees – Sign consents and Waivers

30-minute presentation: Eating Out/Entertaining/Travelling on a Plant-based diet

Food: Kayellen Umeakunne RDN and Chefs Wanda Monsho and Blake Daniels

  • Making bean burgers - Black beans burgers
  • Salad /Dressings
  • Baking with out butter, eggs or oils

Homework: Make a plant-based burger

6/19/19: Week 7: Fitness and Plant-Based Pizza

Introductions - New attendees – Sign consents and Waivers

Presentation: Incorporating Physical activity in your daily routines

Exercise physiologist, Dr. Jammie Hopkins (wear comfortable clothes)

Food: Kayellen Umeakunne RDN and Chefs Wanda Monsho and Blake Daniels

  • Plant-Based Pizza
  • Cancer Fighting Salad

Homework: Start/step-up physical activity; Make a plant-based pizza

6/26/19: Week 8: Stress Management Techniques and July 4th Party Planning

Introductions - New attendees – Sign consents and Waivers

Presentation: Stress Management Psychologist, Dr. Brian McGregor

Food: Kayellen Umeakunne RDN and Chefs Wanda Monsho and Blake Daniels

  • Plant-based July 4th Celebration plans
  • Grilled Portabella Mushrooms
  • Baked Potato Wedges/ “fries”
  • Cholesterol-free Potato Salad

Homework: Enjoy a healthy Plant-based July 4th Holiday.

7/3/19 Off – July 4th Holiday

7/10/19 Week 9: -Sleep Management and Calcium Without Diary

Introductions - New attendees – Sign consents and Waivers

Presentation:
Sleep Management, Neurologist Dr. Chantale Branson
Getting Calcium without Dairy – Dr. Jennifer Rooke
Dairy and dietary guidelines, video Dr. Milton Mills

Food: Kayellen Umeakunne RDN and Chefs Wanda Monsho and Blake Daniels

  • Making Plant-based Cheeses
  • Mac and “Cheese”
  • “Buttermilk” Salad Dressing

Homework: Plan to improve sleep management if sleep is a problem for you

7/17/19: Week 10: Relationship Skills and Transition foods

Introductions - New attendees – Sign consents and Waivers

Presentation: Sustaining a Plant-Based Diet - Psychologist, Dr. Kisha Holden

Food: Kayellen Umeakunne RDN and Chefs Wanda Monsho and Blake Daniels

  • Transition foods
  • Choosing healthy store-bought meat substitutes
  • Tofu and seitian

Homework: Mend at least one broken relationship

7/24/19: Week 11: Wrap-up Unanswered Questions/Desserts/Preserving Summer Fruits

Introductions - New attendees – Sign consents and Waivers

Presentation: Getting nutrients without supplements

Food: Kayellen Umeakunne RDN and Chefs Wanda Monsho and Blake Daniels

  • Large Summer Salad
  • Cancer Fighting Salad Dressing
  • Heart healthy Summer desserts

Homework: Make a healthy oil-free dessert with no refined or processed ingredients or just get used to eating fresh fruit for dessert

7/31/19: Week 12: Post Test/Evaluation and Party

Class Feedback: Tell us about your plant-based journey and experiences in 2 minutes or less.

  • Did the class meet your expectations?
  • What did you not like?
  • What did you like?
  • What are your personal plans and class recommendations?

Food: Kayellen Umeakunne RDN and Chefs Wanda Monsho and Blake Daniels

Plant-based entertaining/Party food

Homework: Stay on track – Next series of classes starts on 9/4/19

Optional Activities

  • Supermarket/health food shop tour
  • Restaurant dinner field trip
  • Urban farm tour

 

General Rules

There are many ways to get started on a plant-based diet. You can do it gradually, meal by meal or just jump in and eat only plant-based foods. Either way you will need some new rules.

  1. Start eating meals– this means that you must stop eating whenever and whatever you see feel like eating. Decide on an eating plan that fits your lifestyle and get into a routine. Think of snacks as a small meal and either stop eating them or plan for them.
    You can eat :
    • 3 meals/day - Breakfast/lunch/dinner - No snacks
    • 4 meals/day - Breakfast/lunch /dinner - 1 snack of fruit
    • 5 meals/day – Breakfast/lunch/dinner – 2 snacks – mid-morning/mid afternoon
  1. Stop eating 3 hours before you plan to go to sleep
  2. Do not eat for at least 12 hours between dinner and breakfast
  3. If possible, have your heaviest meal at lunch time and eat a light dinner

Shopping for a whole-food plant-based diet—This is a great video – only one issue, oats are OK, but the best breakfast is fresh fruit in season.

Resources