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COMPASS TEAM SESSION 1: FRUITS & VEGGIES

KEY TO SYMBOLS

Item for Team to read aloud

Item read aloud by Team Leader

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Welcome back, everyone! If you haven’t already, please write your WorkLife Check In rating on the board. Then we’ll take turns sharing our ratings and reasons with the team. This is a Check In, so it should only take a couple of sentences to share your reasons. I will go first and then we can go down the list and share our ratings.

I am now going to take attendance. Please say “here” when I read off your name. One of our take home goals from last session was a step count challenge. Please

raise your hand if you participated by reporting your step counts to your team captain.

Will the captain from the Odds and Evens teams please write the total step count for your team on the Team Poster in the window labeled “Intro”? Did the step counter motivate anyone to take more steps? (Discuss) Are there any tips someone would like to share about how they got more steps into their day? (Discuss)

We also chose an individual goal. Option 1 was to find and watch “23 and 1/2 hours: What is the single best thing we can do for our health?” on the COMPASS website; Option 2 was to track time spent doing activities on an a smart phone app; and Option 3 was to sign up and/or attend an OHCC class of your choosing.

As I call your name, please say yes or no about whether you completed your individual goal.

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ACTIVITY 2 - Follow Up on Take Home Goals

ACTIVITY 1: WorkLife Check In

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Last session we got to know each other and began to see how our health and safety are important for total worker health.

Over the next six sessions, our COMPASS lessons will alternate between health and safety topics. Addressing both types of topics will help us make changes that make us feel great and become a real “COMmunity of Practice and Safety Support.”

Now it’s time to start our lesson on Fruits and Vegetables. I will turn the lesson over to our co-leader for the day,(insert name of co-leader volunteer).

Nice job everyone! Please write your name on your step counting card and hand it in, even if you didn’t use it. If you completed your individual goal, write your name on one of the stickers in the back of your book and place it on the Team Poster around the window where the step count is, as show on page 35.

While people are placing their stickers on the poster, does anyone have anything they would like to share about completing the individual goals?

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Fred

Natalie Susan Diana

Sally

Becca

Laura

Carol

Activity 2 - Continued

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What will be learned or accomplished

During this session, the team will: • Learn serving size for fruits and vegetables

• Learn how many servings of fruits and vegetables we need each day

• Learn the benefits of eating fruits and vegetables

• Review other nutrition information

• Set individual and COMPASS team goals to improve fruit and veggie consumption

Fruits and vegetables have many important health benefits. The more we eat the better it is for our health. We need to eat five or more servings of fruits and vegetables each day.

Fruits and vegetables contain essential vitamins, minerals, fiber and other nutrients that boost our immune system, lower blood pressure and help protect us from cancer and other chronic diseases. People who eat more fruits and vegetables also have less risk of strokes and heart disease.

Substituting fruits and vegetables for higher-calorie foods is also a healthy way to lose weight.

Today’s lesson is on fruits and vegetables and nutrition. Would someone please read the list of session objectives on page 36?

ACTIVITY 3 - Fruits & Vegetables

Let’s go around the room and read the points below. Let’s start here on my right.

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Less than one in five adults eats the recommended amount of fruits and vegetables. As a team, let’s talk about why it’s difficult for most people to eat enough fruits and vegetables.

In the box on page 37, write at least one idea for eating more fruits and vegetables Then we will share what we write.

ACTIVITY 3 - Continued

Sometimes it seems challenging to get enough fruits and vegetables, but even one extra serving a day will benefit our health.

The first step towards getting enough fruits and vegetables is knowing what one serving looks like.

Please turn to page 38 and look at the fruits and vegetables pictured. Write in the number of servings for each item in the box. For example, how many servings of fruit is in one medium banana? After we make our guesses, we will discuss the correct answers as a group.

Ideas for Eating More Fruits & Vegetables

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ACTIVITY 3 - Continued

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Did You Know? Eating 5 to 9 servings of fruit and vegetables each day reduces the

risk of cancer, stroke, high blood pressure, and heart disease. Today, the average U.S. adult eats approximately 3½ servings of fruits and vegetables per day (French Fries don’t count). More than 140 million Americans are not eating enough fruits and vegetables.

The pictures also show the amount of fiber. Which fruit or vegetable has the most fiber per serving? Compare the amount of fiber in an orange versus the fiber in a 6 oz. glass of orange juice. Many fruits and vegetables are high in fiber. Fiber helps us feel full longer and also reduces the risk of heart disease.

Does anyone remember from our intro workshop the average number of servings of fruits and vegetables eaten each day by home care workers in Oregon?

One healthy diet with a great track record is the DASH Diet. The DASH diet was originally developed to prevent high blood pressure.

DASH stands for Dietary Approaches to Stop Hypertension. In 2011 US News and World Report ranked it one of the best overall diets. It recommends 4 to 6 servings of fruits and vegetables each day. There are lots of resources available on the internet about how to add more fruits and vegetables to your diet. You can find out more information about the DASH Diet on the COMPASS website.

We will come back to fruits and vegetables when we talk about our individual and team activities, but first we get to play COMPASS Jeopardy. The game will test our knowledge about nutrients, fats, calories, sugar, and home care worker potpourri.

ACTIVITY 3 - Continued

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ACTIVITY 4: COMPASS Jeopardy!

Most of us have seen the game show Jeopardy. Today we will play COMPASS Jeopardy.

Categories and points are listed in your Workbook on page 41. I will be the emcee, and we need three groups of players, so assemble into

three groups. \ We’ll start with the group to my left and take turns going clockwise.

I will ask each group for a category and a designated point amount. I will read what’s in that box. Your response needs to be in the form of a question. You can discuss your answer, but you will only have one chance at your “final answer.” If your response is correct, you receive points. If your response is incorrect, the points are deducted. After giving each answer, I’ll read some additional information about each topic.

Like on the game show, your response must be in the form of a question. For example, if the statement is, “Popeye loved this vegetable,” your response would be, “What is spinach?”

We should cross out boxes on our grids after they are chosen, and someone in each group should keep their scores.

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COMPASS JeopardyC

aloriesFats

SugarPotpourri

Nutrition

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100100

100

200200

200200

200

300300

300300

300

400400

400400

400

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The Jeopardy game was a way to cover many nutrition facts. We have not have gotten through all the questions. Since the team leader manual has all the answers but your workbook does not, on page 42 you will find some summary points of information from the game. We will not read these out loud now but they are here for our reference.

• Eating at least five servings of fruits and vegetables a day can lower blood pressure and reduce our risk of heart disease and cancer. These benefits come from fruits and vegetables. Vitamins and supplements cannot replace them.

• Healthy fats come from plant sources, such as olive oil. Animal fats from dairy and red meat are unhealthy and increase our risk of heart disease and cancer.

• Our calorie needs depend on our body size, age, and activity level. However, an average woman burns about 2,000 calories a day. An average man burns 2500 calories a day.

• To lose 1 pound of body fat, we have to go “in the hole” 3,500 calories over a period of time. That means eating less and being more active. For example, if you increased physical activity by walking two miles each day, that would be burning an extra 200 calories. If we reduced calorie intake by skipping a high calorie snack like a candy bar, that would be a minus 300 calories. Together, that would be a net minus of 500 calories. Over 7 days we would go in the hole -3,500 calories and lose a pound because 7 x -500 = -3500.

• About 2000 steps on a pedometer is a mile, and we burn 100 calories per mile or 2000 steps.

• Carbohydrates are sugars, but there are simple carbs and complex carbs. Complex carbs, like whole wheat bread, have to be broken down, so the sugars are released over a longer period of time than simple sugars, like candy or honey. The largest source of sugar in the average American diet is sugary drinks like soda, juice, energy drinks, and many fancy coffee drinks.

ACTIVITY 4 - Continued

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Team Goal

Between now and when we meet again, our team goal is for each of us to find a new healthy recipe to share with the group.

Each of us should bring a copy of this recipe for everyone on the team to the next session and write a sentence or two about what makes this recipe “healthy.”

For example, healthy recipes could be: • A healthy fruit or vegetable based snack; • A vegetarian main course; • A low fat recipe, which means less than 30% of calories come from fat; • A recipe that uses whole grains such as quinoa (“keen-wa”), barley, or brown

rice; • A recipe that uses low calorie or healthy substitutes, such as using plant oils in

place of butter, or substituting whole grains for processed grains.

ACTIVITY 5- Take Home Goals

Individual Goals We need to each select at least one of the individual goals below. We need

to do the goal for at least one week between now and next session, but if we enjoy the challenge, we can do it longer! There are lanyards for us to track our goals. (If you have a smart phone and are interested, see the Extras section of this manual for information on apps that can be used to track habits).

Option 1: 5 Servings a Day It is recommended that we eat at least 5 servings of fruits/vegetables per day.

For this goal, keep track of the number of servings of fruits and vegetables you eat for one week. Again, the goal is to strive for five, but track the number no matter what. Use the lanyard card (third on left) at the end of this workbook to track these servings.

Option 2: Taste Testing Between now and the next time we meet, try four new fruits and/or vegetables

or try eating a fruit or vegetable prepared in a new way. Keep track of what you tried. You can track this on the back of the fruits and veggies lanyard card at the back of this workbook (second on left).

Option 3: Sugary Drink Swap Substitute water or a zero calorie beverage for a normal sugary drink habit for

one week. Track the number of times you would have reached for a sugary drink, but picked a healthier option instead. You can track this on the back of the fruits and veggies lanyard card at the back of this workbook.

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ACTIVITY 5 - Continued

5 Servings a Day Taste Testing Sugary Drink Swap

ACTIVITY 6 - Healthy Food Break

We are now going to take a fifteen minute break for a meal together. During this time, please remember to write your WorkLife issue and rating on the board. We will all reconvene at ____ [insert time 15 minutes from current time].

ACTIVITY 7 - WorkLife Support

Please turn to page 45 in the workbook to the Action Planning Worksheet. Now it’s time to start our WorkLife Support. The issues we share can be any

kind of challenge or opportunity we need help with. Please be respectful and keep the issues shared in this meeting confidential. It

is up to our teammate whose issue is selected to decide on an action plan for the issue. The rest of the team is here to help, not dictate or decide what our teammate should do.

We all have an Action Planning worksheet to take notes on. I will make sure to take notes for the team and the person with the issue should make sure to write down the action plan they choose. Everyone can take notes if they want to while we talk together.

I’d like to ask [insert name of team member] to act as the scribe for the brainstorm. He/She will write all the ideas we share on the white board.

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Step 1: Follow-Up on Issue(s) from Last Time

Team member with issue last time: ____________________________________

Step 2: Issue Selection Team member with issue: ___________________________________________

Description:

Action Planning Worksheet

Step 3: Brainstorm Ideas and Share Experiences

Favorite Action Ideas1)

2)

3)

Step 4: Step 4: Person with Issue Picks Favorite Action Ideas

Step 5: Make an Action Plan

What is the action?

When will it be done?

What follow up is wanted?

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ACTIVITY 8 - Reflection

Our final activity is a quick reflection on everyone’s favorite thing they learned or experienced. This can be a favorite activity, fun fact, or something really helpful a team member said. We’ll start on my left and go around to everyone.

Before we leave, I want to remind you about the recipe sharing team goal. Also, lets turn to page 44 in the workbooks to remind ourselves about our

individual goals. We’ve now completed Session 1! Please make sure to bring your workbook

with you to our next team meeting on _____. Who would like to volunteer to be the co-leader next time?