One of the most important things we learned while making the Math of Movement poster is that time is precious. We only have 24 hours in a day and we spend two thirds of it working and sleeping. There is precious little time left getting ready for work, commuting in traffic, nurturing ourselves and our relationships, and being active.
But there were four more lessons along the way.
Doing anything at all burns at least double the calories as compared to sitting. Sitting only burns 76 calories while doing even the most mundane chores like sweeping or vacuuming burns a minimum of 150 calories. Of course vigorous exercise is even better and it burns 400 or more calories on average.
Brisk walking is so easy and it helps induce an energy deficit that is not countered by hunger. We likened that to walk more and eat less!
There are three kinds of exercise and they are classified by what they strengthen: heart, muscles, or bones. Aerobic exercise or cardio is what strengthens the heart while lifting weights or using resistance training will strengthen muscles. Bones are strengthened by weight bearing exercise such as walking or running. Swimming for example will strengthen your heart and some muscles but it won’t help strengthen your bones. It is important to mix it up a little and do a couple of activities.
It is easy to get enough exercise if you count up your minutes per day and each week. There are 168 hours in a week and you only need to spend 2.5 to 5 of those hours working out in moderate to vigorous activity to gain health benefits if you are an adult. That is like 2.5% on average. Make a motto to “keep moving” or employ standing at work instead of sitting.
See all of the Math of Movement items here.
See the study where researchers found that sitting is the new smoking here.
Here are three banners that are custom-designed for Lisa Durand, a foodservice manager who works for Thompson Public Schools. She wanted to make sure all of her students know that breakfast is free by installing very colorful banners in her cafeteria. We gave her three choices because she has 3 grades: elementary, middle, and high school ages. She chose all three so one of each will be going into her schools shortly. The oranges are from a photo we made in our studio using 9 different oranges from a farmer who was selling direct to consumers in a farmer’s market here in California. The dancing people filled plant foods. And the running figure is filled with fruits and veggies.
Students are reminded to “fuel up to play 60” so they eat well and get physical activity for 60 minutes a day!
We love custom projects! Let us know if you need one!
It’s here! The June 9.99 poster is ready now. This delicious poster was chosen because it features delicious summer fruit as a fast food. Fresh peaches and cherries are shot in their prime so the image can motivate everyone to think about fast food in a healthful and different way.
These fruits are ready to eat now!
Remember when we had the 5 a day message? It was all about eating 5 fruits and vegetables per day. The message was eventually replaced with a 5 to 9 per day message. Then we evolved to make half your plate fruits and veggies.
No matter how you spin it, eating enough fruits and veggies is the way to go if you want to protect your health. This message is also very strong in the current 2015-2020 Dietary Guidelines for Americans.
And now that May is here all of the wonderful seasonal summer fruits and vegetables are starting to appear in the store. To help folks realize that fruits and vegetables should be eaten around the clock we have a classic poster, 5 Ways to More Fruits and Veggies poster that we are featuring for just $9.99 each this month.
The message on this “fruit and vegetable clock” illustrates that you should be eating fruits and vegetables for every meal. Bananas for breakfast, salads for lunch and dinner, and fruits for desserts and snacks are just a few of the great ideas shown. All of the items selected are easy to find and serve. There is always a good time of day to serve fruits and veggies!
The $9.99 poster special has been very well received by our clients. It allows lower budget programs to spruce up their walls with positive health messages because shipping to the 48 states is free.
Check out the 5 Ways to More Fruits and Vegetables poster now!
Roberta Despra, a school foodservice director, and one of our readers, called because she wanted a bright and cheery “breakfast express banner” to cover her express breakfast cart for students. The goal for this banner is to welcome everyone to school and to get them to the right meal line fast.
Fortunately we received an important wish from Bobbie so we could start our design. Bobbie loved our orange slice photo and so we used that for the banner. The orange slice photo was created using 9 different oranges from a local farmer here in California. They were purchased at a farmer’s market and the farmer came from Merced, California and was very happy for our purchase. We were very happy when we created the beautiful scene with all of the colorful slices.
We love creating custom products for our clients and this banner is available in the Nutrition Education Store now. Let us know if you have an idea for a custom creation!
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Paula Wucklund, Fuel Up to Play 60 Coach, and physical education teacher, wanted to help her fellow PE teachers and school cafeterias in Arkansas. She wanted to illustrate how the farm to school program brings healthier foods into the schools and to create awareness of MyPlate, physical activity, and healthier eating for the students and the staff.
She contacted us and we designed custom wall decal banners for Arkansas schools. The first goal was to feature the stories and photos of many of the wonderful farmers in Arkansas to show how they work hard to grow crops, raise livestock, and produce dairy foods for students. And she wanted to illustrate MyPlate food groups with their goals and benefits. Finally we included photographs of each of the food groups.
The benefits of the end result is easy to see in the photos above. The 5 food groups were featured on wall decals while the MyPlate floor banner greets the students coming into the cafeteria. The items can be adhered to the walls and they are removable.
The schools will have a choice between vertical or horizontal orientations so that they can determine which works best for their walls.
The Arkansas Farm to School program connects Arkansas farmers to preschools and K-12 schools, so that they can provide fresh produce in school meals. The wall decal posters/banners that we created will help students, teachers, and cafeteria workers realize the importance of agriculture and healthful diets for school meals.
Food and Health Communications designed the banners and provided all of the forms so that Paula could contact the farmers and get their high-quality images and stories to share on the banners. They also provided the expertise for recommending MyPlate food groups and for the colorful food images. And their graphic design gave the banners an Arkansas state icon and brand.
We can create a set of farm to school banners for any school program. Contact us to get help now.
If you are on a budget and looking for inexpensive prizes, giveways, and rewards for nutrition, health, and wellness classes, check out our new list:
You can see all of our prizes here:
Michelle Nelson, MHA, is a college educator who wanted to bring a farm to table lesson to students at Charleston Southern University. She purchased our farm to table banner and handout items. She called us to ask us for ideas for making an engaging lesson with a 30 minute time limit.
The first idea we gave her was to offer the students a farm-to-table salad bar so they can make their own salads. This requires the ingredients to be prepared in advance since the time frame is so short. But we did give Michelle the idea to enlist the help of the students who want to arrive early or her college cafeteria workers to get it all prepped for their arrival. This is the option that she chose but Michelle went all out and prepared the ingredients the night before in her own kitchen. She kept it simple with fresh lettuce, cucumbers, and tomatoes. She also made a home-made dressing.
Michelle made 2 salad bars for her students.
The first was using ingredients from a farmer’s market and then the second one was using ingredients from a local grocery store. The students could tell the difference right away and they were very exuberant in letting her know that the farmer’s market salad was a lot more delicious and flavorful.
She asked us to skype in for the morning and we agreed. I gave the students a brief overview about the local food market and how many people their age are involved with it from the farming to the food processing and purchases. After all, the local food market is an $8 billion industry.
Here are more activity ideas and resources that we shared with Michelle so she could share the farm with her students. Feel free to use them for yours!
Here is a handout about local food:
https://news. nutritioneducationstore.com/ local-food-lesson/
Maybe a couple of quiz questions with prizes:
Here are some other game ideas:
Pass The Potato
Play pass the potato with your participants. Have everybody name a fruit and then pass the potato on. When someone can’t think of a fruit, they get eliminated. The one who wins has named a fruit that has not been named, every time he or she got the potato. The winner gets a prize such as a bag of baby carrots or a jar of fat-free salad dressing. This gets everyone to really think about all of the options out there, and to realize that he or she is usually always eating the same fruit or vegetable time and time again. You can also play the same game for vegetables.
Mystery Veggie Game
Use this game with a variety of audiences, from kids to older folks. It is easy to do, and you can vary it with seasonally available produce.
1. Place a variety of common and unusual vegetables and/or fruits in clean crew-type socks.
2. Pass the socks around the group. Have each participant feel and smell the item through the sock (without taking it out) and write the name of the item they suspect on a sheet of paper, numbered from 1 to whatever number of items you are using.
3. After everyone has had a chance to feel and smell the items in the socks and record their answers, ask for guesses and pull them out one by one. Discuss the nutritional aspects of each item and possible preparation methods or favorite ways of eating. Sample some of the more unusual or exotic items.
4. Depending on budget and type of event, you can sometimes give some of the produce items individually for prizes or put several in a basket for a bigger prize.
This idea can also be used for wellness fairs. And it will make a GREAT fun game for National Nutrition Month this year since the theme is centered around fruits and vegetables.
Here are our favorites for fruits:
- • star fruit – fun shape
- • kiwi – beautiful color
- • avocado – used like a vegetable but botanically it is a fruit
- • tangerine – easy to eat on the go
- • lemon – great for salads
- • apple – great for snacks
- • pear – easy to guess but makes a great snack
And here are our favorites for vegetables:
- • sweet potato
- • broccoli
- • carrot
- • zucchini
- • egg plant
Create an ongoing challenge
And here is a recipe handout:
https://foodandhealth.com/ blog/wp-content/uploads/2015/ 08/RawVegetablePlatterHandout. pdf
You can also explain that the farm to table movement was started by a chef and is used by some of the most famous chefs in the world. Here are 2 videos by the chef of Noma which was voted the best in the world last year. They feature local foods from their native Norway.
About Noma and their chef and the use of local cuisine in Norway
This one is an actual scene from eating at Noma: https://www.youtube.com/watch? v=jLpU75kFMNw
NOMA offers a “tasting menu of about 18 different courses and each one is a small bite.
Noma was voted the best restaurant in the world last year by the San Pellegrino Top 50 restaurants in the world and they feature the local Nordic food prepared very fresh in beautiful presentations (we viewed this for my plate presentation class).
Alice Waters of Chez Panisse in Berkeley, CA, started the farm to table movement by purchasing organic produce from local farms near her restaurant and many of the chefs from all over the world today use the concept. They buy local foods and have farms grow their produce. The French Laundry in Yountville CA has its own garden. This was always the premise of the chefs of France.
Here are the benefits of local food: