Get Real with Cooking

Uploaded by UMMHealthy on 09.10.2012

Good morning everyone how are you today? Good. My name is Stacy Witthoff I’m a registered
dietician with MHealthy and I just wanted to welcome you to our third annual chef demo
here at Dow Auditorium. Thanks for making it out today. I’m just going to go over
a quick few tips today then I’ll hand it over to the chefs. So I just wanted to let
you know that part of the chef demo was designed around the health questionnaire that many
of you took in 2009. What we found was that weight management was one of your biggest
concerns and you had four barriers to eating healthily. Does anyone know what those four
are? Time was one of the biggest. Cost wasn’t one of them but that definitely is a barrier.
Energy and stress was one. Making it easy is one of them. And then also staying committed
and then giving in to temptations is also a challenge to healthy eating as well. So
we’re going to try to show you today how cooking healthfully can be easy, that’s
what one of our goals is today. So our theme is get real with cooking. We want to provide
quick and simple tips. Have any of you heard of the volumetrics concept before? No many,
ok. This is a concept by Barbara Rolls and there was a book out there, if you haven’t
seen the book I’ll leave it out there so you can look at it. So what we have here is
by Barbara Rolls, she studied why we eat as much as we eat per day. She found that we
eat about the same volume of food. She studied hunger and obesity for over 20 years and found
that volumetrics doesn’t have to be a diet. What it includes is more low energy density
foods and there are some examples up there for you. Low energy density foods contain
more fiber, have less fat, and have more water in them. So examples of that would be cooked
grains, fruits, vegetables, soups, and stews. Thos are some low energy density foods. And
we have two days’ worth of food here, one on the right and one on the left. Which day
would you rather eat from? So they’re both 1600 calories but the one on the right you’re
going to get a ton more food and you’re going to feel much more satisfied and have
more fiber. So that’s also what we’re trying to show you today as well, that you
don’t have to feel hungry, you can stay full throughout the day. We also have it broken
down into breakfast, lunch, and dinner. This breakfast, each is about 400 calories. So
you can have not even a full cinnamon roll or you can have all the foods on the right
there. They also find that diets that are higher in grains, fruit, fiber, calcium, and
overall variety helps you maintain weight loss. So then we have our lunch example. You
have your chicken salad sandwich, some coleslaw, and some barley soup or you can have hald
a burger and some French fries and both of those are about 500 calories which you’re
going to be more full on the one in the right there. We have our dinner example. This dinner
is about 500 calories as well. The one on the right you’re going to feel much more
full off of. And what’s missing from dinner? (from audience) Wine…haha. Yes a beverage
is missing there, I wasn’t going to suggest wine but you could do water, tea, coffee,
diet soda, or crystal light. Of course you could have a glass of wine too. And then we
have this great brochure, we’re going green this year so we didn’t print of a copy for
all of you but if you go to the MHealthy website you can get this valuable resource. It has
lots of information on foods that fill you up and suggestions for remaking recipes. Also,
healthier substitutions so check that one out on the MHealthy website. We also have,
have any of you been to MHealthy for recipes before? We have a lot of healthy recipes,
people are always looking for recipes so we have the website broken down there so feel
free to access those as well.