session 8 - ncc pediatrics residency session 8... · 2018-01-03 · common ingredient substitutions...

Session 8 Cooking and Eating Together

COOKING AND EATING TOGETHER

AGENDA:

1. Welcome and Introduce New Healthy Habit Stars and Coaches

2. Review of Today's Agenda

3. Station 1 (Brown): Nutrition Message: Cooking and Eating Together

• Old and New Messages

• Review of Homework- Shopping list for your meal plan and Share

Recipe

• Watch Section on Cooking and Eating Together in "Let's Shop,

Cook, and Eat Together" DVD. Write down 3 lessons learned.

• New Homework- Cooking together

4. Station 2 (Blue): Healthy Activity:

• Benefits of Cooking and Eating Together

• Make a Shake

5. Station 3 (Green): Motivation Station:

• Cooking For Change

• Weigh In On Goals?

6. Homework: Cook 5 nights together and report back positives, negatives,

challenges, and lessons learned. And of course, continue goal tracking!

7. Next Session is #9 is "Your Environment" and will be on Wed October 9 t h

8. End of Session Evaluation Form

TABLE TIME TOGETHER The traditional family dinner—prepared by

a parent for a group gathered around the

table—has given way to grabbing something

on the run, snacking in front of the television,

or continual munching from after school

to bedtime.

Many parents think dinner with their children

is very important. However, the frequency of

family dinners has decreased during the last

few decades. Also, fewer and fewer children

eat dinner with their families, especially as

children grow to become teens. One recent

survey showed that only about one-third of

14-year-olds ate with their families every night,

while more than half the 9-year-olds did. 3

Adolescents can benefit f rom family dinners.

Studies show that kids who eat wi th their

families tend to have more healthful eating

patterns. For example, they eat more fruits and

vegetables and less fried foods and drink less

soda. They also tend to consume more calcium

and iron, which are critical to bone and muscle

development. Also, eating dinner together

appears to trigger family conversations about

healthful eating practices.'

Bring back your family dinners, and set aside

time to eat together at the table. Family dinners

allow you to monitor your child's food intake

and give you time to reconnect wi th your kids

after a busy day. You will also have a chance

to be together without distraction (including

television) and can practice social skills. Get

your kids involved in menu choices, meal

preparations, and even clean up.

C o m m o n Ingredient Substitutions

Out of baking powder? Make your own with our substitutions guide.

I n g r e d i e n t Amount S u b s t i t u t i o n

Al lspice 1 teaspoon 1/2 teaspoon c i n n a m o n , 1/4 teaspoon g inge r , and 1/4 teaspoon c loves

A r r o w r o o t s ta rch 1 teaspoon 1 tab lespoon f lour , OR 1 teaspoon co rns ta rch

Bak ing mix 1 cup 1 cup pancake mix OR 1 cup Easy B i scu i t M i x t u r e

Bak ing powde r 1 teaspoon 1/4 teaspoon bak ing soda plus 1/2 teaspoon c r e a m of ta r ta r OR 1/4

teaspoon bak ing soda plus 1/2 cup b u t t e r m i l k (decrease l iquid in rec ipe by 1/2 cup)

Beer 1 cup 1 cup nonalcoho l ic beer OR 1 cup ch icken b ro th

Brandy 1/4 cup 1 teaspoon im i ta t ion b randy ex t rac t plus e n o u g h w a t e r to make 1/4 cup

Bread c r u m b s 1 cup 1 cup c racker c r u m b s OR 1 cup ma tzo mea l OR 1 cup g round oats

B r o t h : beef or ch icken 1 cup 1 boui l lon cube plus 1 cup boi l ing wa te r O R 1 tab lespoon soy sauce

plus e n o u g h w a t e r to m a k e 1 cup OR 1 cup vege tab le b ro th

B rown sugar 1 cup , packed 1 cup wh i te sugar plus 1/4 cup molasses and decrease the l iquid in

recipe by 1/4 cup O R 1 cup wh i te sugar O R 1 1/4 cups con fec t ioners ' sugar

Bu t te r ( sa l ted ) 1 cup 1 cup marga r i ne OR 1 cup shor ten ing plus 1/2 teaspoon salt OR 7 /8

cup vege tab le oil p lus 1/2 teaspoon salt OR 7 /8 cup lard plus 1/2 teaspoon sal t

Bu t te r ( unsa l t ed ) 1 cup 1 cup sho r ten ing OR 7 /8 cup vege tab le oil OR 7 /8 cup lard

Bu t t e rm i l k 1 cup 1 cup y o g u r t OR 1 tab lespoon lemon ju ice o r v i nega r plus enough mi lk

to make 1 cup

Cheddar cheese 1 cup shredded 1 cup sh redded Colby cheddar O R 1 cup sh redded Monterey Jack

cheese

Cherv i l 1 tab lespoon

chopped f resh 1 tab lespoon chopped f resh pars ley

Chicken base 1 tab lespoon 1 cup canned or h o m e m a d e ch icken b ro th or s tock . Reduce l iquid in

rec ipe by 1 cup

Choco la te ( sem iswee t ) 1 ounce 1 ( 1 -ounce ) square of unswee tened choco la te plus 4 teaspoons sugar

OR 1 ounce s e m i s w e e t choco la te chips p lus 1 teaspoon shor ten ing

Chocola te ( u n s w e e t e n e d )

1 ounce 3 tab lespoons unswee tened cocoa plus 1 tab lespoon shor ten ing or

vege tab le oil

Cocoa 1/4 cup 1 ( 1 - o u n c e ) square unswee tened choco la te

Condensed c r e a m of m u s h r o o m soup

1 ( 1 0 . 7 5 -o u n c e ) c a n

1 ( 1 0 . 7 5 - o u n c e ) can condensed c ream of ce le ry , c r e a m of ch i cken , O R go lden m u s h r o o m soup

Corn sy rup 1 cup 1 1/4 cup wh i t e sugar p lus 1/3 cup w a t e r OR 1 cup honey OR 1 cup

l igh t t reac le s y r u p

Co t tage cheese 1 cup 1 cup f a r m e r ' s cheese OR 1 cup r ico t ta cheese

Cracker c r u m b s 1 cup 1 cup bread crumbs O R 1 cup matzo meal OR 1 cup ground oats

C r e a m (hal f and ha l f ) 1 cup 7 /8 cup mi lk plus 1 tab lespoon bu t t e r

C r e a m ( h e a v y ) 1 cup 1 cup evapo ra ted m i l k OR 3/4 cup m i l k plus 1/3 cup bu t te r

C r e a m ( l i gh t ) 1 cup 1 cup evapo ra ted mi lk OR 3 /4 cup mi lk p lus 3 tab lespoons bu t t e r

C r e a m ( w h i p p e d ) 1 cup 1 cup f rozen wh ipped t o p p i n g , t h a w e d

C r e a m cheese 1 cup 1 cup pu reed co t tage cheese OR 1 cup pla in y o g u r t , s t ra ined o v e r n i g h t

in a cheesec lo th

C r e a m of t a r t a r 1 teaspoon 2 teaspoons lemon ju ice o r v i nega r

Creme f ra iche 1 cup Comb ine 1 cup of heavy c r e a m and 1 tab lespoon o f plain yogu r t . Let

s tand for 6 hours a t r o o m t e m p e r a t u r e

Egg

1 who le (3 tab lespoons or

1.7 oz)

2 1/2 tab lespoons of powdered egg subs t i t u te plus 2 1/2 tab lespoons w a t e r O R 1/4 cup l iquid egg subs t i t u te OR 1/4 cup si lken to fu pu reed

OR 3 tab lespoons mayonna i se OR half a banana mashed w i th 1/2 teaspoon bak ing powde r OR 1 tab lespoon p o w d e r e d flax seed soaked in

3 tab lespoons wa te r

Evapora ted mi lk 1 cup 1 cup l ight c r e a m

Farmer 's cheese 8 ounces 8 ounces d ry co t tage cheese O R 8 ounces c r e a m e d co t tage cheese,

d ra ined

Fats for bak ing 1 cup 1 cup app lesauce OR 1 cup f ru i t pu ree

F lou r - -Bread 1 cup 1 cup a l l -pu rpose f lour plus 1 teaspoon w h e a t g lu ten (ava i lab le at

heal th food s tores & s o m e s u p e r m a r k e t s )

F lour—Cake 1 cup 1 cup a l l -pu rpose f lour m inus 2 tab lespoons

F lour - -Se l f -R is ing 1 cup 7 /8 cup a l l -pu rpose f lour plus 1 1/2 teaspoons bak ing powder and 1/2

teaspoon of salt

Garl ic 1 c love 1/8 t easpoon garl ic powde r OR 1/2 teaspoon g ranu la ted garl ic OR 1/2

teaspoon gar l ic sa l t—reduce salt in recipe

Gelat in 1 t ab lespoon ,

g ranu la ted 2 teaspoons agar a g a r

G i n g e r - - d r y 1 teaspoon 2 teaspoons chopped f resh g inge r

G inge r - - f r esh 1 t easpoon ,

m inced 1/2 t easpoon g r o u n d d r ied g inger

Green on ion 1/2 cup , chopped

1/2 cup chopped on ion , OR 1/2 cup chopped leek OR 1/2 cup chopped shal lo ts

Hazelnuts 1 cup who le 1 cup m a c a d a m i a nu ts O R 1 cup a lmonds

Herbs—fresh 1 tab lespoon

chopped f resh 1 teaspoon (chopped or who le leaf ) d r ied herbs

Her r ing 8 ounces 8 ounces o f sard ines

Honey 1 cup 1 1/4 cup wh i t e sugar plus 1/3 cup w a t e r OR 1 cup corn sy rup OR 1

cup l ight t reac le s y r u p

Hot pepper sauce 1 teaspoon 3 /4 teaspoon cayenne pepper plus 1 teaspoon v inegar

Ke tchup 1 cup 1 cup t o m a t o sauce plus 1 teaspoon v i nega r plus 1 tab lespoon sugar

Lard 1 cup 1 cup shor ten ing OR 7 /8 cup vege tab le oil O R 1 cup bu t te r

Lemon grass 2 f resh sta lks 1 tab lespoon lemon zest

Lemon j u i ce 1 teaspoon 1/2 t easpoon v inegar OR 1 teaspoon wh i t e w ine OR 1 teaspoon l ime

j u i ce

Lemon zes t 1 teaspoon 1/2 teaspoon lemon e x t r a c t O R 2 tab lespoons l emon ju ice

L ime ju i ce 1 teaspoon 1 teaspoon v inegar OR 1 teaspoon wh i te w ine OR 1 teaspoon l e m o n

ju i ce

L ime zest 1 teaspoon 1 teaspoon lemon zes t

Macadamia nuts 1 cup 1 cup a lmonds OR 1 cup haze lnuts

Mace 1 teaspoon 1 teaspoon n u t m e g

Margar ine 1 cup 1 cup sho r ten ing plus 1/2 teaspoon sal t O R 1 cup bu t t e r OR 7 /8 cup

vege tab le oil plus 1/2 teaspoon salt O R 7 /8 cup lard plus 1/2 teaspoon salt

Mayonna ise 1 cup 1 cup sour c r e a m O R 1 cup plain y o g u r t

Mi lk—whole 1 cup 1 cup soy mi lk OR 1 cup r ice m i l k O R 1 cup w a t e r or j u i ce OR 1/4 cup

d ry mi lk powder plus 1 cup w a t e r OR 2 /3 cup e v a p o r a t e d mi lk plus 1/3 cup w a t e r

Mint—fresh 1/4 cup

chopped 1 tab lespoon dr ied m i n t leaves

Molasses 1 cup Mix 3 /4 cup b r o w n suga r a n d 1 teaspoon c r e a m of t a r t a r

Mus ta rd—prepared 1 tab lespoon Mix t oge the r 1 tab lespoon dr ied m u s t a r d , 1 teaspoon wa te r , 1 teaspoon

v i nega r and 1 teaspoon sugar

Onion 1 cup, chopped 1 cup chopped g reen on ions O R 1 cup chopped shal lo ts OR 1 cup chopped leeks OR 1/4 cup dr ied minced on ion OR 1/4 cup on ion

powde r

Orange j u i ce 1 tab lespoon 1 tab lespoon o the r c i t rus ju i ce

Orange zest 1 tab lespoon 1/2 teaspoon o range e x t r a c t OR 1 teaspoon l emon ju i ce

Parmesan cheese 1/2 cup , g ra ted 1/2 cup g r a ted Asiago cheese O R 1/2 cup g ra ted Romano cheese

Parsley 1 tab lespoon

chopped f resh 1 tab lespoon chopped f resh cherv i l OR 1 teaspoon d r ied pars ley

Pepperoni 1 ounce 1 ounce sa lami

Raisin 1 cup 1 cup dr ied cu r ran ts OR 1 cup dr ied c ranber r ies OR 1 cup chopped

p i t t ed prunes

Rice—whi te 1 cup , cooked 1 cup cooked bar ley O R 1 cup cooked bu lgu r OR 1 cup cooked b r o w n

or w i ld r ice

Ricotta 1 cup 1 cup d ry c o t t a g e cheese O R 1 cup s i lken to fu

Rum 1 tab lespoon 1/2 teaspoon r u m ex t r ac t , p lus enough w a t e r to m a k e 1 tab lespoon

Saf f ron 1/4 teaspoon 1/4 t easpoon t u r m e r i c

Sa lami 1 ounce 1 ounce pepperon i

S e m i s w e e t choco la te ch ips

1 cup 1 cup choco la te candies O R 1 cup peanu t bu t t e r or o t he r f lavored chips

OR 1 cup chopped nu ts O R 1 cup chopped dr ied f ru i t

Sha l lo ts , chopped 1/2 cup 1/2 cup chopped on ion , OR 1/2 cup chopped leek OR 1/2 cup chopped

g reen on ion

Sho r ten ing 1 cup 1 cup bu t t e r OR 1 cup m a r g a r i n e m inus 1/2 teaspoon salt f r o m rec ipe

Sour c r e a m 1 cup 1 cup plain y o g u r t OR 1 tab lespoon lemon j u i ce or v i nega r plus enough c ream to make 1 cup O R 3 / 4 cup b u t t e r m i l k m ixed w i th 1/3 cup bu t t e r

Sour mi l k 1 cup 1 tab lespoon v inegar or l emon j u i ce m ixed w i t h enough mi lk to m a k e 1

cup : Let s tand 5 m inu tes to th icken

Soy sauce 1/2 cup 4 tab lespoons Worces te rsh i re sauce m i xed w i t h 1 tab lespoon w a t e r

Stock—beef or ch icken 1 cup 1 cube beef or ch icken boui l lon d isso lved in 1 cup w a t e r

Swee tened condensed mi lk

1 ( 1 4 - o u n c e ) can

3 /4 cup wh i t e sugar m i x e d w i t h 1/2 cup wa te r and 1 1/8 cups d ry powdered m i l k : Br ing to a boi l and cook , s t i r r ing f r equen t l y , unt i l

t h i c k e n e d , abou t 20 m inu tes

Vege tab le o i l—for bak ing 1 cup 1 cup app lesauce OR 1 cup f ru i t puree

Vegetab le oi l—for f r y ing 1 cup 1 cup lard O R 1 cup vege tab le sho r ten ing

V inegar 1 teaspoon 1 teaspoon lemon o r l ime j u i ce OR 2 teaspoons w h i t e w ine

Whi te sugar 1 cup 1 cup b rown sugar O R 1 1/4 cups con fec t ioners ' sugar OR 3 /4 cup

honey OR 3 /4 cup corn sy rup

Wine 1 cup 1 cup ch icken or beef b ro th O R 1 cup f ru i t j u i ce m i xed w i th 2 teaspoons

v i n e g a r O R 1 cup w a t e r

Yeas t -ac t i ve dry 1 ( , 25 -ounce )

package 1 cake compressed yeas t OR 2 1/2 teaspoons act ive d ry yeas t OR 2

1/2 teaspoons rap id r ise yeas t

Yogur t 1 cup 1 cup sour c r e a m OR 1 cup b u t t e r m i l k OR 1 cup sour mi lk

NATIONAL CAPITAL REGION UmtCiL

Walter Reed National Military Medical Center Personal Data-Privacy Act of 1974 PL 93-579)

Pediatric Behavioral Health Psychology Service (301) 295-5857/ Fax (301) 295-5069

SESSION 8: Healthy Habits Behavioral Health Motivation Station: Cooking for Change

You are about to write out a few honest statements and ratings about your efforts to change your

unhealthy habits. There are no right or wrong answers; only the truth and that is good enough. You

must first know how you feel before you can change those feelings. Be brave, fill in the blanks below.

A- My name is .

Rate your motivation 0 - 1 0 (0-4= unmotivated, 5-8 = somewhat motivated, 9- 10= totally motivated)

1.1 am motivated to change my evening activity to help cook dinner.

2.1 am motivated to create a way that I can help cook and still enjoy my evening.

3. If I had to give up 1 activity 2X per week to help cook, I am motivated to make that compromise for

my health.

4. List 5 meals that I can help prepare and also like to eat!

1

2.

3.

4. 5

B-1 live with

5. The one goal that I have met is

6. List my obstacles (why I have NOT met my goals)

5. List one person I will ask for help to stay motivated.

6. Please remember to rev iew your Healthy Habit Goals before leav in f i th is s ta t ion !

Set Your Goals

List f ive goals for the next mon th that you wan t to reach to

improve your fami ly 's eating and physical act iv i ty habits.

Goal #1:

When will you get started? (month and clay)

Goal #2:

When will you get started? (month and day)

Goal #3:


Goal #4:


Goal #5:


Set Your Goals

List f ive goals for the next month that you wan t to reach to

improve your fami ly 's eating and physical act ivi ty habits.

Goal #1:

When w i l l you get started?

Goal #2:

(month and day)

When will you get started?

Goal #3:

(month and day)


Goal #4:

(month and day)


Goal #5:

(month and day)


SUNDAY

M'JKlElAY

TUESDAY

'•••,:!:)>l>ii:'.!i;\Y

THURSDAY

SATURDAY

• • I I H I • l l l r • I

SUNDAY

MONDAY

TUESDAY

WEDNESDAV

• • • H I

THURSDAY

FRIDAY

SATURDAY

Next Visit

The Power of Three Checklist Homework Assignment

Month -> S J uo Ln 30 LD -» o - i

H» SJ

H» UJ

f—* in -> cn f—*

bo - 1

I D N) O

IN) N> N>

NJ Lo

NJ in o fcn

NJ NJ CO

NJ I D

LO O

w ->

TOTAL

Be sure to bring your Healthy Habits Notebook and your dependent ID with you each session. Do

your monthly homework. Wear comfortable clothes and shoes to exercise in! See you next visit!

Next Visit

The Power of Three Checklist Homework Assignment

Month -» s j LU C> Ln cn •vl OO LO M

a M -»

NJ -> LO

-» M J l cn

-> 30

M X)

N) o

NJ t—*

NJ N)

NJ OJ

v j -p>

NJ Ln

NJ cn

NJ - J

NJ 30

INJ LO

UJ o

LU TOTAL

Be sure to bring your Healthy Habits Notebook and your dependent ID w i th you each session. Do

your monthly homework. Wear comfortable clothes and shoes to exercise in! See you next visit!

Today's Date:

HEALTHY HABITS EVALUATION FORM

Today's Session (1-10):

For each sentence below, please circle the number (1 = low and 5 - high) that best describes your

ratings of today's session.

Effectiveness of Today's Session

The goals and activities for today were explained well .

1 2 3 4 5 Not applicable

The training helped me to improve my (or my family's) eating habits.


I felt I could speak freely and openly with the other participants.


The session made me feel more confident about changing my (or my family's) eating and

physical activity habits.


The activities and homework assignments were well explained.


The objectives stated on the agenda for this session were met.


Content and Format

The Healthy Habits Coaches (trainers) knew the topics and covered it well .


The Healthy Habits Coaches were well-prepared.


The Coaches had a positive att i tude.


The Coaches kept my interest throughout the session.


The physical activities were a fun and enjoyable today.


The educational activities were a good way to build skills taught in today's session.


The motivational activities were a good way to build skills taught in today's session.


The handouts were a good way to build skills taught in today's session.


The homework assignments were a good way to reinforce personal goals.


Reflections

For each sentence below, please circle the words that best describe how much you agree with the

following statements:

It is important to eat healthy

Strongly Agree Agree Neither Agree/Disagree Strongly Disagree

It is important to exercise regularly


I can change my eating habits


I am able to set realistic eating goals for myself


I feel comfortable having a conversation with my parent or child about nutrit ion


I feel comfortable having a conversation with my parent or child about physical activity


Comments

1 Were you able to apply the training information you learned last month?

2 What was most helpful about today's session?

3 What was least helpful about today's session?

4 What should definitely be changed about today's session?

session 8 - ncc pediatrics residency session 8... · 2018-01-03 · common ingredient substitutions...

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