waha class proposal

7/28/2019 WAHA Class Proposal

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WAHA PROPOSED CLASSES:

Basic Strategy: Provide an enriching experience for the control groups to establish greater value and participation

throughout the research period. The investment in resources will be greater for this group. Thewalnut group will be provided an opportunity to meet, but the investment will be less. For the

control group, the proposed programs will exclude all nuts. Both groups will be provided basic

nutrition information and strategies as they relate to the component, recipes, and foods provided.

WAHA team feedback needed to move forward building the program.

Controls (recipes):

1. Gardening: Lunch for the season (salad with homemade dressing)

2. Kitchen food demonstration (veggie burgers, quick breads, etc.)

3. Smart Marketing (crunch components)

4. Drayson Center Game night (Hummus)

Walnuts (recipes):

1. Gardening: (dressing)

2. Kitchen food demonstration (Hummus)

3. Smart Marketing (exploring nuts)

4. Drayson Center Game night (none)

Handouts constructed for each meeting (see sample)

1. 2 sided color handout

2. Seasonal food facts3. Nutrition strategies

4. Recipes

5. Sample: Three pages provided from another cooking class to stimulate conversation and buyin

from WAHA reserach team. The actual handout would be two pages and would not highlight

omega 3 for the control group.


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C H E F B E T T Y C R O C K E R , M P H , R D

2012

F r u i t s , ve g e t a b l e s

, W h o l e Gr a i n s

The FOOD you eat can be either the safest& MOST POWERFUL form of medicine

or the SLOWEST form of poison- Dr. Ann Wigmore

WHOLE FOODS

he dinner table is

the best

opportunity that

we have to develop a great

relationship with food

for all the healthful

opportunities that are only

possible with nutrient rich

meals.

The The first order of meal planning is to

develop your rules at the table. Provide a

seating that is free of al l distractions from

the television to electronic games and cell

phones. This should be applicable to every

member of the family. Invest the time at

the table in pleasant conversation that

develops a pattern of harmony that all are

eager to bite into. Invite every member of

the family to participate in

the meal from the market to

cooking and even setting the

table. .

Teach your children to slow

down before taking the first

and subsequent bites. This is

taught by your actions,

reinforcement, and

encouragement. Serving your meals in a

family style which allows your child to chose

their own food and amount will allow them

to take ownership of the contents of their

plate. When the child is full, allow them to

leave a plate with food. It is important that

this be a time the child can learn their

hunger and fullness queues. This will work

as long as the meals are the main source of

food. New foods should be encouraged to

Zucchini

Prime TimeHarvesting is in full bloom throughout the

summer. With 95% water, the caloric

content is very low, ~25 calories for a small

zucchini. One pound equals 4 cups

shredded or 3 1/2 cups cubed. Zucchinihas a mild flavor and a sponge that readily

absorbs all flavor from savory to sweet.

The flower of the plant is edible and

commonly stuffed with cheese and lightly

battered and fried to a crisp.

Peaches

Sweet Profile

Italy is the 2nd largest

producer of peaches and CA produces

50% of the US crop. One medium peach is

less than 40 calories and a good source of

Beta Carotene and vitamin C. To ripen,

place in brown paper bag 2-3 days. Splash

lemon juice once cut to prevent browning.

Figs

Mediterranean GemMust be picked when

ripe (soft), will not ripen off the vine. They

are very delicate and must be stored in the

refrigerator. The skin is edible and 1/2 C

figs has as much calcium as 1/2 C of milk.

Bing Cherries

Freezing NutritionCherries are a good source

of vitamin C and potassium. The

antioxidant is maintained when frozen.

Store in refrigerator and only wash with

water before eating. Darker cherries have

higher levels of vitamins and antioxidants

DINNER TABLE: Endless Possibiliites

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TheHarvest


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SUPER SIMPLE STRATEGY:shop for nutrition and cook for an army

hopping implies access to foods.

Lower price points reduce these

barriers, therefore weeklyspecials support the bountiful harvest

of the season. Often, culture markets

provide great quality and low prices.

The bottom line is cooking to the

season stretches the nutrition dollar.

The Army of one: Once the

shopping is done, cook in bulk (the

base) and portion for meals at home or

on the go. It is just as easy to cook for

one as it is go cook an entire pot ofyour favorite recipe. With this strategy

in mind, you will always have healthful

selections for your families.

Switch it up: Now that you have the

base portioned, consider all the

possibilities. For example, a vegetable

medley can be be turned into a wrap

with the addition of chicken andavocado. This can become a snack by

slicing the wrap into wrings and

serving face up. The medley with the

addition of salad dressing can be added

to a whole grain rice (brown rice,

quinoa, buckwheat) and served hot or

cold. Whole wheat pasta tossed in

olive oil, garlic, rosemary and parmesan

cheese would pair well with the base.

Repurpose Old Favorites: Consideradding a protein (tofu, chicken, fish) to

any base and present it with a whole

grain (flat bread, rice, pasta, couscous).

Aim to have 50% of the plate as a

fruit/vegetable with only 25% for the

lean protein and whole grains.

S

For every sweet treat

offered, look for every

opportunity to incorporate

fiber or omega 3 to displace

sugar and fat. This can be

accomplished with the

addition of fruits,

vegetables, nuts, and flax

meal and reducing sugar

and fats by at least 25%

C. Betty Crocker, MPH, RDChef Instructor and Nutritionist

2C Flour2t BakingSoda2T FlaxMeal1T Cinnamon1t SeaSaltandnutmeg1/2C BrownSugar1/4C CanolaOil3/4C Non-FatMilk2ea Eggs,large2C Seasonal

fruitorvegetable3/4C Walnuts,chopped Preheatoven350&oil/flourbreadpan Infoodprocessor,pulsefruit(ex:peaches)until smoothwithchunksorshredvegetables(ex:zucchini)

Inseparatebowl,mixdryingredients,addnuts,makewell.

Inseparatebowlmixagavenectarcanolaoil,milk,andeggs.

Pourliquidmixtureintodryingredieandstirbyhanduntilmoistened. Ffruitorvegetableandnuts

Pourinbreadpan

Bake45-50minutesuntildrytoothpicLetstand10minutes

Toripenpeaches,lightlytossinbrownsugarandbakefor15minutestosoft

BreadforANYSeason

Summer Seasonal Quick Breads


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HEART of the MATTEROmega 3 foods are positively associated

with improved vascular health. Hence,

they are marketed as heart healthy.

Trend SetterChia SeedsGreat source of omega 3

and soluble fiber (to reduce

LDL cholesterol). Can be added to cereal,

yogurt, and smoothies as a seed or gel.

To make the gel: 2 T + 2 t chia seeds & 1

C water. Place ingredients in container

with a lid. Allow at least 1 hour to gel. Can

keep for up to 2 weeks in the refrigerator.

Great for Baking

Flax Meal

Flax seeds are a great source of omega 3

that is easy to add to any baking recipe.

Store in refrigerator for 6 months. Add

1-2 T per 1C flour. This will add moisture

and can replace fat. Whenever adding

flax seeds to cereal or any snack, rough

chop so your body can access nutrients.

NutsAdd a crunch to your day. A handful of

nuts is associated with lower risk of heart

disease. Purchasing in bulk yields the

greatest savings. Walnuts and almonds

are a great flavor pairing for most recipes.

Seasonal Cooking

Summer Favorites

Each season has its own flavor. I have

learned the most by shopping the markets

with an adventure for culinary and an

OPEN pallet of creativity. The best

resources are your Farmers Market,

culture markets, and your producemanager at the main stream retail.

Cooking to the season yields the greatest

ripeness which translates into a terrific

flavor profile.

For the summer you will find every berry

variety under the sun, sweet corn,

cucumbers (Persian), exotic eggplant,

avocados (fuente), figs (eat the skin, cut

the stem), summer squash, and tomatoes.

Explore and ENJOY!

Omega3SUMMER RECIPES

BALSAMIC FIG

DRESSING1/2 C Balsamic

vinegar, 1/3 cup

fresh (remove

stem) or dried figs,

3T orange juice, 1T orange zest & water,1t shallots , 1 clove garlic, 1/2 t vanilla

extract, sea salt, and pepper, 1C olive oil

1.Place everything but oil into blender

until smooth.

2.Stream oil in until thoroughly emulsified.

Refrigerate, keeps for a week.

Nutrition and health

come in a wonderful

package when wholefoods are at the heart of

your recipes that are

enjoyed as a family at the

dinner table.Betty Crocker , MPH, RD

Chef Instructor and Nutritionist

Peach Chutney2 ea peach small diced

with skin, 6 ea bing

cherries diced, 2T diced

leeks & cilantro, 1T lemon

pepper & garlic

1.Mix all ingredients except cherries and

allow flavors to mellow for 30 minutes

2.Gently fold cherries in before serving.

Great for topping grilled tofu, fish or

poultry. Consider tacos too.

Whole Grain

Bread CrumbsPreheat oven to 350,

and use dry cookie

sheet. Chose whole grain bread and

rip into medium piece (~1), place on

sheet pan, and bake for 20 minutes.

Pulse in food processor until crumb.

Zucchini Sliders2C zucchini shredded,

1/2 C red onion, diced,

2 garlic cloves diced,

1/2 C Romano or Feta

cheese, 3 ea large eggs scrambled, 1 1/2

cups breadcrumbs, 1 t garlic powder,

onion powder, dried parsley, basil, &

oregano.

1.Place zucchini, onion, and garlic in food

processor until finely blended

2.In separate bowl mix all dry ingredients,

fold in eggs, fold in zucchini mixture until

evenly mixed.

3.Lightly spray cookie sheet, form into

patties, cook until browned, serve on hot

dog buns cut in 3 with fig dressing.

Peach Smoothie2 ea peach diced with skin,

1 ea banana diced, 2T chia

seed gel & cinnamon, 1 C

vanilla fortified soy milk,

1/4 C ice cubed or crushed

1.Put all ingredients in

blender and mix well. Serve immediately

or store in refrigerator for a day.

Peach, Fig & Cherry (PFC) BaseMedium dice 4 ea peach with skin & 6 ea

figs, half 10 ea bing cherries, 1/4 C fine

diced leeks, 1/2 C chopped

walnuts, 1/4 C feta cheese

1. Gently mix all ingredients

2. Toss with 1/4C balsamic fig

dressing and mixed greens or whole

grain rice


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Protocol - Kitchen

*guest will be invited to Group meeting

*Reserve room from Carmen through Allied Health. (kitchen is not available on Tuesday or Wednesdays)

*Go shopping for food that will be needed

-Reserve funding, fill out paperwork regarding Petty cash

-cupcake baking cups, napkins, water, utensils ( if necessary)

* Food prep two hours prior to group meeting.* Food demonstration (Betty Crocker)

-ingredients needed

- how to cook the recipe, short meal

- tasting of recipe

*Questions answered

* Goodbyes

* Newsletter with recipe (potential other recipe for fruits and vegetables in season)

****Natalie or Edward Interaction

-weighting- measuring

- appointment set up

Walnuts

*Same as above

* Recipe involving walnuts: bread, humus, salad dressing

* Food prep two hours prior to group meeting

*Food demonstration (Betty Crocker)

-ingredients needed-how to cook the recipe, short meal

-tasting of recipe

*Questions answered

*Goodbyes

*Newsletter with recipe (Potential other recipe for fruits and vegetable in season)

***Natalie or Edward Interaction

-weighing

-measuring

-appointment setup-Walnut handout

-look up amount of walnuts on M: drive, Groups, Nutrition, WAHA study, Participants,

Participants list. You will double click participants list and go to applicants. Once you are on the excel sheet for

applicants look up participants name. Once you have written down the amount of walnuts.

-go down to storage and grab the refill bags ( Red Target bags)

- You will have to grab many since there will be multiple individuals.

- Walnut group: ( those you have walnut bag with them, refill according to Edward and Natalies

appointment time)


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- Those who did not bring bags, put together green walnuts bags which will be downstairs

in storage and well as in the nutrition Computer lab.

- -Each bag should be filled with 8 ziplock bags containing 7 walnut bags.

- If the refill bags and or the green bags are not available. There will be packages of

walnuts in either a 1.0 oz or a 1.5 oz.

- If you are packaging 1.5 oz walnuts. You can use the full ziplock bags which are located

downstairs in storage and upstairs in nutrition computer lab.-Each zip lock bag should contain 7 1.5oz bags. A full bag is not

complete until there are 8 full bags in each green Walnut

commission bag.

-If you are packaging 1.0oz walnuts, you will need to use the half or partial walnut zip lock bag. If

there are no more half zip lock bags you will have to create them on your own.

-You will have to heat up the sealer, which is located in the nutrition computer lab. Once

the sealer if heated, you can begin making the zip lock bags. Put one of the zip lock bags

on top of the sealer and you will seal about half way down the zip lock bag. You will only

apply sealer for a few seconds after the sealer has beeped. You will then use scissors to cut

after the seal and use the first portion of the zip lock as your walnut packaging and thesecond portion for urine bags.

- You will fill 7 bags for every 1 half zip lock. Once you have 8 half zip locks filled you are

will need to add them to the Green Commission Walnut bags and or Red Target refill bags.

- You will also need to add 1lb bag of free walnuts which are located downstairs in storage

in the freezer on the bottom shelf.

-If there are no free walnut bags you will have to create a few yourself. The free

packaging walnuts are located downstairs in storage in the freezer. You will need to reserve

the kitchen and or the upstairs computer room. You will need the sealer and weight

machine which is located upstairs in the nutrition computer room. You will have to grab

gloves from one of the lab rooms and where them while you are packing free walnuts as

well as zip locks. You will need to open the package of free walnuts and fill the bag while

on the weight machine until you get to 1lb. Once you have 1lb of walnuts you will need to

than seal the bag with the sealer and you will be done. The sealer you announce once it is

done and you will need to leave it one for a few more seconds. Once you have the required

number of bags you are finished and can now add them to the bags to go to those in the

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