session 8 - ncc pediatrics residency session 8... · 2018-01-03 · common ingredient substitutions...
TRANSCRIPT
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:
When will you get started? (month and day)
Goal #4:
When will you get started? (month and day)
Goal #5:
When will you get started? (month and day)
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)
When will you get started?
Goal #4:
(month and day)
When will you get started?
Goal #5:
(month and day)
When will you get started? (month and day)
SUNDAY
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TUESDAY
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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.
1 2 3 4 5 Not applicable
I felt I could speak freely and openly with the other participants.
1 2 3 4 5 Not applicable
The session made me feel more confident about changing my (or my family's) eating and
physical activity habits.
1 2 3 4 5 Not applicable
The activities and homework assignments were well explained.
1 2 3 4 5 Not applicable
The objectives stated on the agenda for this session were met.
1 2 3 4 5 Not applicable
Content and Format
The Healthy Habits Coaches (trainers) knew the topics and covered it well .
1 2 3 4 5 Not applicable
The Healthy Habits Coaches were well-prepared.
1 2 3 4 5 Not applicable
The Coaches had a positive att i tude.
1 2 3 4 5 Not applicable
The Coaches kept my interest throughout the session.
1 2 3 4 5 Not applicable
The physical activities were a fun and enjoyable today.
1 2 3 4 5 Not applicable
The educational activities were a good way to build skills taught in today's session.
1 2 3 4 5 Not applicable
The motivational activities were a good way to build skills taught in today's session.
1 2 3 4 5 Not applicable
The handouts were a good way to build skills taught in today's session.
1 2 3 4 5 Not applicable
The homework assignments were a good way to reinforce personal goals.
1 2 3 4 5 Not applicable
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
Strongly Agree Agree Neither Agree/Disagree Strongly Disagree
I can change my eating habits
Strongly Agree Agree Neither Agree/Disagree Strongly Disagree
I am able to set realistic eating goals for myself
Strongly Agree Agree Neither Agree/Disagree Strongly Disagree
I feel comfortable having a conversation with my parent or child about nutrit ion
Strongly Agree Agree Neither Agree/Disagree Strongly Disagree
I feel comfortable having a conversation with my parent or child about physical activity
Strongly Agree Agree Neither Agree/Disagree Strongly Disagree
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?