COOKING AND EATING TOGETHER. 1. Welcome and Introduce New Healthy Habit Stars and Coaches

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1 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 th 8. End of Session Evaluation Form

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5 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 from family dinners. Studies show that kids who eat with 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 with 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.

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7 Common Ingredient Substitutions Out of baking powder? Make your own with our substitutions guide. Ingredient Amount Substitution Allspice 1 teaspoon 1/2 teaspoon cinnamon, 1/4 teaspoon ginger, and 1/4 teaspoon cloves Arrowroot starch 1 teaspoon 1 tablespoon flour, OR 1 teaspoon cornstarch Baking mix pancake mix OR Easy Biscuit Mixture Baking powder 1 teaspoon 1/4 teaspoon baking soda plus 1/2 teaspoon cream of tartar OR 1/4 teaspoon baking soda plus 1/2 cup buttermilk (decrease liquid in recipe by 1/2 cup) Beer nonalcoholic beer OR chicken broth Brandy 1/4 cup 1 teaspoon imitation brandy extract plus enough water to make 1/4 cup Bread crumbs cracker crumbs OR matzo meal OR ground oats Broth: beef or chicken Brown sugar Butter (salted), packed 1 bouillon cube plus boiling water OR 1 tablespoon soy sauce plus enough water to make OR vegetable broth white sugar plus 1/4 cup molasses and decrease the liquid in recipe by 1/4 cup OR white sugar OR 1 1/4 cups confectioners' sugar margarine OR shortening plus 1/2 teaspoon salt OR 7/8 cup vegetable oil plus 1/2 teaspoon salt OR 7/8 cup lard plus 1/2 teaspoon salt Butter (unsalted) shortening OR 7/8 cup vegetable oil OR 7/8 cup lard Buttermilk Cheddar cheese Chervil Chicken base Chocolate(semisweet) Chocolate (unsweetened) shredded 1 tablespoon chopped fresh 1 tablespoon 1 ounce 1 ounce yogurt OR 1 tablespoon lemon juice or vinegar plus enough milk to make shredded Colby cheddar OR shredded Monterey Jack cheese 1 tablespoon chopped fresh parsley canned or homemade chicken broth or stock. Reduce liquid in recipe by 1 (1-ounce) square of unsweetened chocolate plus 4 teaspoons sugar OR 1 ounce semisweet chocolate chips plus 1 teaspoon shortening 3 tablespoons unsweetened cocoa plus 1 tablespoon shortening or vegetable oil Cocoa 1/4 cup 1 (1-ounce) square unsweetened chocolate Condensed cream of mushroom soup Corn syrup 1 ( ounce)can 1 (10.75-ounce) can condensed cream of celery, cream of chicken, OR golden mushroom soup 1 1/4 cup white sugar plus 1/3 cup water OR honey OR light treacle syrup Cottage cheese farmer's cheese OR ricotta cheese Cracker crumbs bread crumbs OR matzo meal OR ground oats Cream (half and half) 7/8 cup milk plus 1 tablespoon butter Cream (heavy) evaporated milk OR 3/4 cup milk plus 1/3 cup butter Cream (light) evaporated milk OR 3/4 cup milk plus 3 tablespoons butter Cream (whipped) frozen whipped topping, thawed Cream cheese pureed cottage cheese OR plain yogurt, strained overnight in a cheesecloth Cream of tartar 1 teaspoon 2 teaspoons lemon juice or vinegar

8 Creme fraiche Egg 1 whole (3 tablespoons or 1.7 oz) Combine of heavy cream and 1 tablespoon of plain yogurt. Let stand for 6 hours at room temperature 2 1/2 tablespoons of powdered egg substitute plus 2 1/2 tablespoons water OR 1/4 cup liquid egg substitute OR 1/4 cup silken tofu pureed OR 3 tablespoons mayonnaise OR half a banana mashed with 1/2 teaspoon baking powder OR 1 tablespoon powdered flax seed soaked in 3 tablespoons water Evaporated milk light cream Farmer's cheese 8 ounces 8 ounces dry cottage cheese OR 8 ounces creamed cottage cheese, drained Fats for baking applesauce OR fruit puree Flour--Bread all-purpose flour plus 1 teaspoon wheat gluten (available at health food stores & some supermarkets) Flour Cake all-purpose flour minus 2 tablespoons Flour--Self-Rising Garlic Gelatin 1 clove 1 tablespoon, granulated 7/8 cup all-purpose flour plus 1 1/2 teaspoons baking powder and 1/2 teaspoon of salt 1/8 teaspoon garlic powder OR 1/2 teaspoon granulated garlic OR 1/2 teaspoon garlic salt reduce salt in recipe 2 teaspoons agar agar Ginger--dry 1 teaspoon 2 teaspoons chopped fresh ginger Ginger--fresh Green onion 1 teaspoon, minced 1/2 cup, chopped 1/2 teaspoon ground dried ginger 1/2 cup chopped onion, OR 1/2 cup chopped leek OR 1/2 cup chopped shallots Hazelnuts whole macadamia nuts OR almonds Herbs fresh 1 tablespoon chopped fresh 1 teaspoon (chopped or whole leaf) dried herbs Herring 8 ounces 8 ounces of sardines Honey 1 1/4 cup white sugar plus 1/3 cup water OR corn syrup OR 1 cup light treacle syrup Hot pepper sauce 1 teaspoon 3/4 teaspoon cayenne pepper plus 1 teaspoon vinegar Ketchup tomato sauce plus 1 teaspoon vinegar plus 1 tablespoon sugar Lard shortening OR 7/8 cup vegetable oil OR butter Lemon grass 2 fresh stalks 1 tablespoon lemon zest Lemon juice 1 teaspoon 1/2 teaspoon vinegar OR 1 teaspoon white wine OR 1 teaspoon lime juice Lemon zest 1 teaspoon 1/2 teaspoon lemon extract OR 2 tablespoons lemon juice Lime juice 1 teaspoon 1 teaspoon vinegar OR 1 teaspoon white wine OR 1 teaspoon lemon juice Lime zest 1 teaspoon 1 teaspoon lemon zest Macadamia nuts almonds OR hazelnuts Mace 1 teaspoon 1 teaspoon nutmeg Margarine shortening plus 1/2 teaspoon salt OR butter OR 7/8 cup vegetable oil plus 1/2 teaspoon salt OR 7/8 cup lard plus 1/2 teaspoon salt Mayonnaise sour cream OR plain yogurt Milk whole soy milk OR rice milk OR water or juice OR 1/4 cup dry milk powder plus water OR 2/3 cup evaporated milk plus 1/3 cup water

9 Mint fresh 1/4 cup chopped 1 tablespoon dried mint leaves Molasses Mix 3/4 cup brown sugar and 1 teaspoon cream of tartar Mustard prepared 1 tablespoon Mix together 1 tablespoon dried mustard, 1 teaspoon water, 1 teaspoon vinegar and 1 teaspoon sugar Onion, chopped chopped green onions OR chopped shallots OR chopped leeks OR 1/4 cup dried minced onion OR 1/4 cup onion powder Orange juice 1 tablespoon 1 tablespoon other citrus juice Orange zest 1 tablespoon 1/2 teaspoon orange extract OR 1 teaspoon lemon juice Parmesan cheese 1/2 cup, grated 1/2 cup grated Asiago cheese OR 1/2 cup grated Romano cheese Parsley 1 tablespoon chopped fresh 1 tablespoon chopped fresh chervil OR 1 teaspoon dried parsley Pepperoni 1 ounce 1 ounce salami Raisin Rice white, cooked dried currants OR dried cranberries OR chopped pitted prunes cooked barley OR cooked bulgur OR cooked brown or wild rice Ricotta dry cottage cheese OR silken tofu Rum 1 tablespoon 1/2 teaspoon rum extract, plus enough water to make 1 tablespoon Saffron 1/4 teaspoon 1/4 teaspoon turmeric Salami 1 ounce 1 ounce pepperoni Semisweet chocolate chips Shallots, chopped 1/2 cup chocolate candies OR peanut butter or other flavored chips OR chopped nuts OR chopped dried fruit 1/2 cup chopped onion, OR 1/2 cup chopped leek OR 1/2 cup chopped green onion Shortening butter OR margarine minus 1/2 teaspoon salt from recipe Sour cream Sour milk plain yogurt OR 1 tablespoon lemon juice or vinegar plus enough cream to make OR 3/4 cup buttermilk mixed with 1/3 cup butter 1 tablespoon vinegar or lemon juice mixed with enough milk to make 1 cup: Let stand 5 minutes to thicken Soy sauce 1/2 cup 4 tablespoons Worcestershire sauce mixed with 1 tablespoon water Stock beef or chicken 1 cube beef or chicken bouillon dissolved in water Sweetened condensed milk 1 (14-ounce) can 3/4 cup white sugar mixed with 1/2 cup water and 1 1/8 cups dry powdered milk: Bring to a boil and cook, stirring frequently, until thickened, about 20 minutes Vegetable oil for baking applesauce OR fruit puree Vegetable oil for frying lard OR vegetable shortening Vinegar 1 teaspoon 1 teaspoon lemon or lime juice OR 2 teaspoons white wine White sugar Wine Yeast-active dry 1 (,25-ounce) package brown sugar OR 1 1/4 cups confectioners' sugar OR 3/4 cup honey OR 3/4 cup corn syrup chicken or beef broth OR fruit juice mixed with 2 teaspoons vinegar OR water 1 cake compressed yeast OR 2 1/2 teaspoons active dry yeast OR 2 1/2 teaspoonsrapid rise yeast Yogurt sour cream OR buttermilk OR sour milk

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11 NATIONAL CAPITAL REGION UmtCiL Walter Reed National Military Medical Center Personal Data-Privacy Act of 1974 PL ) Pediatric Behavioral Health Psychology Service (301) / Fax (301) 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. B-1 live with Rate your motivation 0-10 (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! 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 review your Healthy Habit Goals before leavinfithis station!

12 Set Your Goals List five goals for the next month that you want to reach to improve your family's eating and physical activity 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)

13 Set Your Goals List five goals for the next month that you want to reach to improve your family's eating and physical activity habits. Goal #1: When will you get started? (month and day) 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)

14 SUNDAY M'JKlElAY TUESDAY ',:! :)>l>ii:'.! i;\y THURSDAY SATURDAY IIHI lllr I

15 SUNDAY MONDAY TUESDAY WEDNESDAV HI THURSDAY FRIDAY SATURDAY

16 Next Visit The Power of Three Checklist Homework Assignment Month -> SJ uo Ln 30 LD -» o -i H» SJ H» UJ f * in -> cn f * bo - 1 ID N) O IN) N> N> Lo in o fcn CO ID 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!

17 Next Visit The Power of Three Checklist Homework Assignment Month -» sj LU C> Ln cn vl OO LO M a M -» -> LO -» M Jl cn -> 30 M X) N) o t * N) OJ vj -p> Ln cn -J 30 I LO UJ o LU 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!

18 HEALTHY HABITS EVALUATION FORM Today's Date: 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. 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 attitude.

19 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 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 nutrition 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

20 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?