Instructors’ Guide
June 2009
Chef Charles Says…
A newsletter for congregate meal participants for the month of June
All Program leaders should read the information below before continuing with this month’s
instructors’ guide.
Older adults in Iowa who are in need of food assistance (food
stamps) may not take advantage of the program. You can help
participants feel more comfortable in seeking this assistance and
we are providing materials to help you do this.
In June and July, congregate meal sites will receive posters, two
versions of recipe cards that are displayed with the poster, and two
placemats. The green/orange focus for placemats and recipe cards
are the same as the green/orange inserts developed for senior
farmer’s market checks. Please talk with the site manager to find
out how they are using the poster and recipe cards. You may
suggest using the cards during your June and July presentation
and remind the participants of the information on accessing food
assistance.
During your presentation of Chef Charles in June and July we ask
you to include messages that support the campaign. Leaders are
encouraged to engage participants in discussion about the
campaign. The messages were based on focus groups with older
adults at congregate meal sites and input from nutrition directors
and educators. We appreciate everyone's cooperation and support
of this project and especially the Iowa Food Assistance Program
and the Dept. of Human Services.
The campaign messages encourages people to call 2-1-1or use the Food Assistance Web site
(https://dhssecure.dhs.state.ia.us/yesfood/)
to find out more information. United Way is aware that individuals
may be calling 2-1-1 to find out where they can apply for Food
Assistance. They also have information about food pantries.
Also, Chef Charles wants you to know that the main ingredients on
the orange recipe card are an orange and a mango. While
oranges and mangoes are fruit, we are also emphasizing orange
veggies on the special handout. Orange veggies will be plentiful at
summer farmer’s markets.
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Instructors’ Guide
June 2009
Cooking Vegetables
Steaming tends to preserve nutrients better than boiling because
the vegetables are not in direct contact with water.
Water-soluble vitamins are lost in the cooking water when
vegetables are cooked in large amounts of it.
Props:
Container of water
Grilling is another way to cook vegetables and retain the nutrients.
The best bet is to eat a variety of vegetables and cook them in
different ways to stimulate your taste buds.
Activity
Ask the question: When water is heated, what change happens?
Answer: Steam. The best way to cook a vegetable is with steam.
Water-soluble vitamins can be destroyed or lost in the water when
placed in water to cook.
Ask the question: How do we cook vegetables with steam?
Place vegetables in a basket steamer and insert into a pan with a
small amount of water; bring the water to a boil to create steam;
add more water as needed. If you do not have a basket, use as
small amount of water as possible.
Your Starting Point for Physical Activity
Props:
A pencil for each
participant
You may have heard about a new Pilates class at the community
center, or noticed your neighbor jogging in the morning. But, are
these activities you should try? First, here are a few pointers on
finding your fitness level so you can get at least 30 minutes daily.
The questions below can help you look at how well you do
everyday tasks. Knowing how easy everyday movements are for
you can give you a starting point for an individualized physical
activity program. Are two 15-minute walks daily a place for you to
start? Or, do you need something more challenging, like an aerobic
exercise class for 30 minutes? Return to these questions every few
months to gauge the effectiveness of your program. Score your
answers using the following scale:
Rarely – 1 point; Sometimes – 2 points; Usually – 3 points; Always
– 4 points.
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Instructors’ Guide
June 2009
Mobility and Daily Activities Score
I find it easy to walk up or down two or more flights of stairs. ____
I have no trouble taking out the trash.
____
I easily do chores such as vacuuming and dusting.
____
I can do other sorts of housework on my own without difficulty. ____
I don’t need help with daily activities.
____
I have little trouble reaching into high cupboards or
reaching down to pick up something from the floor.
____
Mood, Energy Level and Mental Health
I feel younger than my age.
I feel independent.
I feel energetic.
I live an active life.
I feel strong.
My arms and legs work as well as they used to.
I am as active as other people my age.
____
____
____
____
____
____
____
Total
____
10–19 points: Indicates a low fitness level, with significant room for
improvement in mobility, ability to complete daily activities, mood
and mental health.
20–26 points: Indicates a low to moderate fitness level, with room
for improvement in most areas.
27–33 points: Indicates a moderate fitness level, with room for
improvement in some areas.
34 and above: Indicates a high level of fitness.
Quiz adapted from Growing Stronger: Strength Training for Older
Adults published by the Centers for Disease Control and Tufts
University, 2002.
Activity
Say to the group: I would like to have each of you complete the
quiz in the newsletter and total your points. Knowing your fitness
level is a good way to set goals for improvement. If you have few
points, then you need to look at easier ways to be physically active.
No matter the level of fitness you have, there is usually room for
improvement. Write down your score and repeat the quiz in one
month to see how well your plan is working.
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Instructors’ Guide
June 2009
Eating Sweet Berries Improves Aging
Props:
Sample of berries that can
be used later in tasting
Activity
Just in time to enjoy summer berries, another study reports that
eating a diet rich in a berries and grapes helps aged rats perform
better than those in a group that did not eat the fruit rich diet.
For the two-part study, the researchers wanted to determine if
Pterostilbene, a compound found in berries, would be effective in
reversing the effects of aging on mature rats. The results indicated
that in aging rats, the compound was effective in reversing longterm knowledge loss and improved working memory. The study
results are the latest in a series of studies published in the last
decade that define the relationships between various foods and
brain function while aging. The authors noted that there are
additional berry compounds showing promise for aging, which they
continue to investigate.
Source: Agricultural Research Service, December 2008
The pronunciation for Pterostilbene is tear-o-still-bean. You do not
pronounce the ‘P’.
Say to the group: Let’s all look at the article named ‘Get the News’.
Does everyone see the ‘big’ word that starts with a ‘P’? Let’s learn
how to say the word. First you need to know that the ‘P’ is silent.
Let me say it for you. So why is this word so important?
Isn’t it great when foods we like to eat, like summer berries, also
have great benefit for health? The berries we are going to use in
our tasting have some of the Pterostilbene compound in them. It
turns out that berries help us retain memory both long term and
working memory. Now the study was conducted on lab rats and
more research needs to be done to validate that the same would be
true for humans, but in the mean time you have learned a new
word for the day and if you make sure to eat berries you may also
be helping your memory.
Pasta Sauce
Check out the following ideas to make your pasta sauce healthier.
Props:
One can spaghetti sauce
One bottle spaghetti sauce
Low-sodium canned diced
tomatoes
A nickel
Pick a sauce by its color – the redder the better. The more
tomato in your sauce the higher its health profile. Sauces lighter
in color like a creamy Alfredo are nearly always high in fat,
saturated fat and calories.
Choose chunky for more fiber. Go for the garden-style sauces
or those that contain any kind of vegetables. They can add three
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Instructors’ Guide
June 2009
14 cents
2 dimes
to four grams of fiber per half cup serving of sauce. Pair with
whole-grain pasta for even more fiber.
Cut the sodium and fat in your favorite sauce by adding a can of
fat-free, tomato sauce with no salt added or low-sodium canned
diced tomatoes.
Reach for canned sauces to save some cents. A typical can
costs about five cents per ounce compared to 8 to 14 cents per
ounce for jarred sauces and up to 20 cents per ounce for
upscale sauces in pouches often used in a microwave.
Activity
Money and nutrition are important. Let’s think about spaghetti
sauce. Show two examples of sauce.
Money- which costs the most? Show nickel for one serving of
canned and 14 cents for bottle of sauce.
Nutrition-There is a lot to consider: (Use these three points and
share the information with each from the newsletter)
Color—Red is better than white
Fiber-- the more chunks the better
Sodium & Fat—To dilute the amount of sodium and fat in a sauce
add some low-sodium tomato sauce or no salt added tomato
chunks.
Avoiding Foodborne Illness
Props:
Container of water
A watch on your arm
Bottle of juice-pasteurized
Cutting board
An egg
Incorporating more fruits and veggies into your diet is always
recommended, but the unfortunate reality is that produce is
becoming an increasingly common source of food poisoning.
Headlines about E-Coli or salmonella can be disturbing but here
are some tips to help keep you safe at mealtime.
Wash produce thoroughly under running water and peel off
outer layers of leafy vegetables. (container of water)
Fresh produce should be refrigerated within two hours of
cutting or peeling. (point to your watch)
Buy pasteurized juice whenever possible because the
pasteurization kills harmful bacteria. You may find
unpasteurized juices in local orchards. (small bottle of juice with
pasteurization label)
If you have a compromised immune system, consider eating
only cooked produce. An example of compromised immune
system is when a patient is being treated for cancer. (Will the
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Instructors’ Guide
June 2009
volunteer educators understand this?)
Never use the same utensils or cutting surfaces for preparing
meats and vegetables. (cutting board)
Wash off eggs before cracking: bacteria can be on the outside
shell and enter the egg when it is cracked. (an egg)
Always cook eggs and poultry thoroughly. (an egg)
Do not defrost meats on the counter: Use the refrigerator or
microwave. (point to counter top or table top)
Activity
Using the props suggested in red, read the points and demonstrate
with the props.
Healthy Eating
on a Budget
Over Looked Cost Savers
Props:
Basket
Cost savers written on
separate pieces of
paper, folded and placed
in the basket
The cost of food is around thirteen percent of your budget. Try
these ideas to save some money.
Have ingredients on hand for preparing meals so you will not
spend extra money dining out.
Protein sources like chicken breast cutlets or ground turkey
breast are cost friendly choices because there is little waste.
While the cost is more per pound, you can eat all that you buy.
Look for a bag of frozen breasts that are individually frozen so
you can use them one at a time.
Vegetarian options, such as lentils and rice, or bean soup with
vegetables, are inexpensive and good for you.
Cabbage is often forgotten. You can use it for slaw, tacos, stir
fry dishes and more. It is cheaper than lettuce so it helps you
stretch the budget. Buy one head of lettuce and when you run
out serve slaw or stretch your tossed salad with shredded
cabbage. For color consider red cabbage. Red cabbage
anyone?
Apples and carrots make great snacks and side dishes for
meals – and they are cheap when bought in bulk.
Grapes are great grab-and-go snacks when you wash them
and portion them into baggies in your refrigerator. Choose
them instead of chips. Grapes can be frozen for a cool summer
snack.
Coupon clipping is good for foods you have on your shopping
list. Coupons for impulse foods or foods that you would not
regularly buy just add cost.
The best place to shop is often in your own pantry or freezer.
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Instructors’ Guide
June 2009
Plan meals around what you have on hand.
Activity
Say to the group: Saving money in your food budget can take some
planning and good advice. Let’s consult the basket to see what
good advice we can fine. Have one person at a time draw an idea
and share. Ask if there are any ideas to add to this one.
Cabbage is often forgotten. You can use it for
slaw, tacos, stir fry dishes and more. It is
cheaper than lettuce so it helps you stretch
the budget. Buy one head of lettuce and
when you run out serve slaw or stretch your
tossed salad with shredded cabbage. For
color consider red cabbage.
Have ingredients on hand for preparing
meals so you will not spend extra money
dining out.
Vegetarian options, such as lentils and rice,
or bean soup with vegetables, are
inexpensive and good for you.
The best place to shop is often in your own
pantry or freezer. Plan meals around what you
have on hand.
Protein sources like chicken breast cutlets or
ground turkey breast are cost friendly choices
because there is little waste. While the cost
is more per pound, you can eat all that you
buy. Look for a bag of frozen breasts that are
individually frozen so you can use them one
at a time.
Apples and carrots make great snacks and
side dishes for meals – and they are cheap
when bought in bulk.
Grapes are great grab-and-go snacks when
you wash them and portion them into baggies
in your refrigerator. Choose them instead of
chips. Grapes can be frozen for a cool
summer snack.
Coupon clipping is good for foods you have
on your shopping list. Coupons for impulse
foods or foods that you would not regularly
buy just add cost.
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Instructors’ Guide
June 2009
Good News
Re-think Your Pot Luck
Props:
Small picnic basket
Potlucks often provide less than nutritious casseroles with
unnecessary calories. (1) Consider making vegetable and fruit
dishes to balance them out. (2) Add chopped zucchini, broccoli,
and other summer vegetables to leafy greens; sprinkle it with
toasted nuts or dried fruit, and toss with a modest amount of olive
oil and vinegar or reduced-fat dressing just before serving. (3) Bring
a fruit salad made from a variety of seasonal fruits, topped with a bit
of cinnamon, ginger or mint for extra flavor. (4) Create healthier
versions of classic main dishes. For example, make meatless
lasagna with reduced-fat cheese and lots of vegetables. Most
casseroles can be made healthier by using less added fat, lower fat
dairy products and substituting poultry, lean meat or beans for highfat meats. In addition, making vegetables the largest part of the
dish helps keep calories down.
Activity
Ask the group: Do you like to go to a potluck? Hold up your picnic
basket. Summer time is a peak time for potlucks and picnics. If you
take food to the potluck remember these ideas. Review the
numbered points.
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Instructors’ Guide
June 2009
Recipes
Teaching Points:
Remember that berries
aid memory.
Using whole wheat flour
helps you toward ‘Half
your Grains whole”USDA slogan.
A very low sodium
dessert but with a great
flavor.
Snacks
Teaching Points:
• Purchase sugar free,
frozen berries.
• Use 1 teaspoon ground
ginger instead of
gingerroot. While
optional, this is very
tasty.
• Wait 15 minutes to let
flavors blend.
Blueberry Crumble
3 cups fresh blueberries
¼ cup frozen orange juice concentrate, thawed
1 tablespoon sugar
½ cup oatmeal
¼ cup whole wheat flour
2 tablespoons brown sugar
2 tablespoons margarine, cut into small pieces
Preheat oven to 375 degrees. Combine first three ingredients in an
8-inch square baking dish. Set aside. Combine oats, flour and
brown sugar in a bowl; cut in margarine with a pastry blender or
two knives, until mixture resembles coarse meal. Sprinkle over
berries. Bake for 30 minutes. Top with low-fat frozen yogurt.
Makes 8 servings. Each serving contains: 110 calories, Fat 2 gm,
sodium 21 mg
Berry Melon Fruit Cup
1 cup frozen or fresh raspberries
2 cups diced ripe honeydew melon
1 tablespoon lime juice
1 cup frozen or fresh blueberries
2 teaspoons finely grated gingerroot (optional)
2 tablespoons maple syrup
Fill 2 glass containers with ½ cup raspberries. Dice melon and toss
with lime juice. Carefully spoon 1 cup melon on top of raspberries
in each container and top with ½ cup blueberries. On each, top with
1 teaspoon grated ginger and 1 tablespoon maple syrup. Hold 15
minutes or more before serving. Makes two servings.
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Instructors’ Guide
June 2009
Did You Learn Any New Ideas?
Your Answers
1.
To learn more about Food Assistance in Iowa call_______?
2.
To save vitamins the best way to cook vegetables.
3.
What is your fitness level score?
4.
Eating berries may help you maintain your __________.
5.
Which food groups are frequently not found at potlucks?
Order Your Materials (provided to Iowa Nutrition Network Partners Only)
Contact Name
Congregate Meal Site
Address
City, State and Zip
Phone Number
Month
# Newsletters
June 2009 _____Congregate Meal Site
Participants
Return to:
# Incentives
Consider obtaining incentives (i.e., coupons, fruits,
vegetables) as a donation from local retailers.
Marilyn Jones,
IDPH, Lucas Building, 4th Floor,
321 E. 12th Street,
Des Moines, IA 50319
or by FAX 515-281-4913. For questions, call Marilyn at 800-532-1579 or 515-281-6047.
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Instructors’ Guide
June 2009
Did You Learn Any New Ideas?
Your Answers
1.
To learn more about Food Assistance in Iowa call_______?
2-1-1
2.
To save vitamins the best way to cook vegetables.
Steam
3.
What is your fitness level score?
4.
Eating berries may help you maintain your __________.
Memory
5.
Which food groups are frequently not found at potlucks?
Fruits and vegetables
(Individual number)
Chef Charles Says…
Written By:
Susan B. Klein
Family Nutrition & Health Field Specialist
Iowa State University Extension – Polk County
Designed By
Laura MacManus
Iowa State University Extension – Polk County
Technical & Creative Assistance:
Carlene Russell, MS RD LD, Iowa Department of Elder Affairs
Doris Montgomery, MS RD, Iowa Department of Public Health
Marilyn Jones, Administrative Assistant, Iowa Department of Public Health
This material was funded by the Iowa Nutrition Network and USDA's Food Stamp Program. The Food Stamp Program provides
nutrition assistance to people with low income. Food Stamps can help you buy nutritious foods for a better diet. To find out more
about Iowa's Food Assistance Program, contact the local Iowa Department of Human Services office serving the county where you
live, or call toll-free at 1-877-937-3663 (1-877-YES FOOD).
In accordance with Federal law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the
basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA,
Director, Office of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call
(202)720-5964. USDA is an equal opportunity provider and employer.
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