Tag Archives: butterfly

Gentle Nudges to Healthy Change

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The American Psychological Association recently released the 2021 Stress in America poll. No surprise – the past year has been hard on us.

The pandemic has had a negative impact on:

  1. Physical activity
  2. Weight
  3. Sleep
  4. Stress
  5. Alcohol intake
  6. Mental health

As people get vaccinated and begin to think about life after COVID-19, many will be ready to make changes to do things like lose weight and start exercising again. Some will jump right in, but others may benefit from a slower, more mindful journey back to healthy habits.

Here are three ideas for gently nudging your clients or students toward a healthy eating pattern and lifestyle:

  1. Mindfulness and mindful eating:
  2. Motivating affirmations:
    • Empower your clients through short sessions on the affirmations from our I Am Motivational Health poster:
      • Self-care (sleeping enough, forgiving a setback)
      • Healthy eating (eating mindfully when hungry, loving fruits & veggies)
      • Physical activity (moving more, exercising consistently)
      • Attitude (not giving up)
      • Intention (planning and working to success)
  3. Positive transformations:
    • Adopt the beautiful butterfly from our Change It Up theme as your mascot.
    • The butterfly can be a visual reminder to clients who are working to transform their lives by eating healthier foods and being more active every day.

Hollis Bass, MEd, RD, LD

Change It Up Poster - Nutrition Poster - Motivational Poster - Nutrition Education Store

Change It Up Poster - Nutrition Poster - Motivational Poster

$22.75 $25.50
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I Am - Motivational Health Poster - 18" x 24" Laminated Poster - Nutrition Education Store

I Am - Motivational Health Poster - 18" x 24" Laminated Poster

$22.75 $25.50
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Mindful Eating PowerPoint Show - Nutrition Education Store

Mindful Eating PowerPoint Show

$49.00
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Mindful Eating Poster - Guide to Mindful Eating - Nutrition Education Store

Mindful Eating Poster - Guide to Mindful Eating

$22.75 $25.50
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Change It Up in 2020

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Many people see the new year as a chance to turn over a new leaf, to get a fresh start. While we know that most new year’s resolutions fail, January can be a time of change if you’re realistic and take things one step at a time. Help your clients keep the new year simple and positive with our Change It Up materials featuring a fast-food caterpillar transformed into a beautiful butterfly.

While going from a caterpillar to a butterfly is a big transformation, encourage your clients to transform their eating and exercise habits in simple, small ways that will add up over time. Here are some questions to ask, but remember to focus only on one or two small changes at a time:

  • How can you transform breakfast? Examples:
    • If you’re a breakfast skipper, eat something small in the morning to start a new habit.
    • Add some peanut butter or avocado to your whole-grain toast.
    • Is sugary cereal your go-to? Mix in some whole grain, low sugar cereal.
  • How can you transform lunch? Examples:
    • If you usually eat out, pack lunch once per week.
    • Use mustard instead of mayo, or skip the cheese.
    • Add a side salad to your meal, and eat it first.
  • How can you transform snacks? Examples:
    • Skip the vending machine — bring something from home.
    • Cut up fruits and veggies to take on the go.
    • Add some protein — spread peanut butter on apple slices or dip carrots in low-fat Greek yogurt.
  • How can you transform dinner? Examples:
    • Use a smaller plate.
    • Buy healthy convenience foods like rotisserie chicken and salad bar veggies.
    • Go meatless once per week.
  • How can you transform your exercise routine? Examples:
    • Meet a friend once per week.
    • Use a pedometer to track your steps.
    • Take 5-10 minute walks around the office or outside throughout the day.

Give clients one of our Change It Up stickers or bookmarks as a reminder to eat healthier food and be active every day so that they can feel transformed!

Use this link to get 15% off this collection and all of our hot topic items for 2020. Offer good this week only through January 15, 2020.

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It’s Time to Change It Up!

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We’re constantly bombarded with images of fast food, junk food, and processed food. Marketers know what they’re doing by getting these pictures into our subconscious minds. Well, let’s fight back! It’s time to Change It Up!

Our Change It Up theme features a gorgeous butterfly made up of real photos of fruit. Now, this is an image we want in our clients’ minds! The message is simple but impactful – transform your life with healthy food and regular physical activity. Go from a fast-food caterpillar to a healthy butterfly.

Our poster and banners come with the free Change It Up printable handout. One side provides general tips on changing up your diet (MyPlate, portion sizes, and fruits and vegetables) and every day activity. The other side offers more detailed suggestions for transforming your meals, snacks, and exercise routine.

How can you use the Change It Up materials in different settings? Glad you asked!

  • Display the banner or poster in the cafeteria, a hallway, or waiting room. (We also have a salad bar sign!) When people see the beautiful, colorful, fruit-filled butterfly every day, they’re bound to think more about healthy food.
  • Give out the stickers and bookmarks so people can take the picture and the message with them.
  • Set up a Change It Up table in the cafeteria or at a health fair. Engage visitors with questions: Are you more like the butterfly or the caterpillar? What changes can you make to transform yourself into the butterfly? Give away the Change It Up handout, stickers, and bookmarks.
  • Teach a Change It Up class. Depending on your audience, here are two lessons:
    • Focus on how small shifts in eating and activity will make everyone feel transformed.
    • Go with the caterpillar to butterfly theme. How does the image of the butterfly make you feel? How about the caterpillar? When you eat healthy food and are active, which one do you feel like? How can a healthy diet and regular exercise make you feel transformed?

Here is a handout called, 9 ways to make easy and healthy switches for a better diet and exercise plan: 9 Easy Healthy Switches Handout

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