Don’t Forget About Water!

Posted on January 17, 2022 by Hollis Bass

During the winter, it’s easy to forget to drink enough water.

Our Drink Water poster is a great reminder that, while you may not be hot and thirsty like you are in the summer, the body still needs water. This poster catches people’s attention with interesting graphics and easy-to-read tidbits of information.

Here are some discussion topics to go with the Drink Water poster:

Discuss the facts about water and hydration. For example, our poster points out that your body loses water through breathing, sweating, and digestion, and that your body is about 60% water.
Brainstorm strategies to drink more water throughout the day. Special water bottles, flavored water, and taking a drink whenever you pass a water fountain are just a few ideas.
Review other sources of water, like unsweetened tea or coffee, skim milk, and even foods that contain lots of water (another reason to eat lots of fruits and vegetables!).
Explain how replacing sugary drinks with water helps you cut calories. And even people who drink lots of diet soda might want to consider switching to water.

Raise a glass of water to toast good health!

Hollis Bass, MEd, RD, LD

Drink Water Poster - 18x 24" Laminated Poster - Healthy Beverage Poster

$22.75 ~~$25.50~~

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Choose Water

Posted on July 15, 2019 by Hollis Bass

When it’s hot and humid, it’s time to remind people to drink plenty of water. Our Choose Water bookmarks and wristbands are perfect for this! Put them in a basket on your desk so whoever comes by can take the message home with them.

Here are a few more fun ways to nudge people towards water:

Around the water cooler

Put some of our Choose Water wristbands or bookmarks nearby.
Set out a bowl of lemon and lime slices for people to add to their water.
Write some of our water facts (below) on sticky notes and put one or two up every day for a week.

In the break room

Write “free – drink me!” on brightly colored paper and rubber-band it around an unopened bottle of water. Put a few of these in the break room refrigerator.
Be sneaky – write some of our water facts (below) on sticky notes and put them on the soda machine or near the coffee pot.
Serve an afternoon break with fresh fruit and water.

And here are some water facts to get you started:

Why do I need to drink water?
- Water regulates your body temperature.
- Water lubricates and cushions your joints.
- Water protects your spinal cord and other sensitive tissues.
- Water aids in digestion and getting waste out of your body.
When do I need to drink more water?
- When it’s hot and humid.
- Anytime you’re physically active.
- When you have a fever.
- When you’re sick with diarrhea or vomiting.
General success tips:
- Drink a cup of water every morning, before coffee or tea.
- Never pass a water fountain without stopping to take a drink.
- Carry a water bottle with you every day.
- Order water at restaurants instead of soda.
- Flavor it up – add slices of lemon or lime, and other fruit.
- When you reach for a diet soda, have a cup of water first.

What’s Your Word for 2020?

Posted on January 2, 2019 by Hollis Bass

Instead of New Year’s resolutions, choose a word for 2020. This word or phrase becomes your theme for the year. It guides you through making decisions, facing challenges, and just living your day to day life. (For a good overview of the word of the year concept, check out OneWord365.com.)

Why not have your clients or students come up with their own health and wellness word for the year? Help them decide what they want to focus on, then come up with a word or phrase that will remind them of this intention. Here are some ideas:

Ten: One of the best words – or numbers – for people trying to lose weight is ten, because a 10% weight loss brings big health benefits. If losing 10 percent is overwhelming, choose ‘five’ as your word. Resources:
- For your classes: Just Lose 10% PowerPoint show.
- For your office, classroom, hallway, or cafeteria: 10% poster.
Cook: Home-cooked meals are usually healthier than restaurant meals, but lots of people are in the drive-thru or delivery habit. Another phrase for this could be ‘eat at home.’ Resources:
- For your classes: Learn to Cook Workbook for kids and adults or 25 Ingredients into 15 Fast Healthy Meals PowerPoint show.
- For your office, classroom, hallway, or cafeteria: Guide to Slicing, Chopping, and Perfectly Cooked Vegetables poster.
Plants: A plant-based diet is one of our hot topics for 2020, and for good reason. Keep your clients focused on choosing more fruits, vegetables, grains, nuts, seeds, and legumes. Resources:
- For your office, classroom, hallway, or cafeteria: Plant Slant poster.
- For giveaways: Real Food Grows bookmarks.
Water: Choosing water as the word for the year can help your clients kick the soda habit. It can also help their wallets! Resources:
- For giveaways: Water wristbands, bookmarks, or stickers.
- For your office, classroom, hallway, or cafeteria: Drink Water poster.
Whole: This word encompasses a lot when it comes to nutrition. It can remind clients to eat more whole grains, whole fruits (instead of juice), and whole, non-processed foods. Resources:
- For your bulletin board: Whole Grain bulletin board kit.
- For your office, classroom hallway, or cafeteria: Grown Not Processed poster.
- For giveaways: MyPlate Fruit Stickers.

Your word for the year won’t work if you don’t think about it every day. So have your clients put it everywhere!

Use sticky notes to post the word throughout your house, office, and car.
Cut out the word from magazines and make a collage.
Use your word as a screen saver.
Set it up so that your word comes to you in an email or reminder once a day.
Put index cards with your word on them in your purse, wallet, desk drawer — anywhere you’ll see it frequently.

What’s YOUR word for 2020? Let us know!

Nutrition Math Quiz

Posted on May 2, 2017 by Stephanie Ronco

Recently I was asked for STEM nutrition and health materials. Do you ever address STEM topics with your clients?

STEM stands for science, technology, engineering, and math, and these subjects are a priority among many of the educators I know. To add one more resource to your arsenal of STEM topics, I am proud to present this quick nutrition math quiz, which can be used in your next email blast or as an icebreaker for your next presentation (or however else you’d like).

Nutrition Math Quiz:

Question #1: How many ounces of liquid are there in a cup?

A) 4
B) 6
C) 8
D) 1o

Question #2: At what temperature (in degrees Fahrenheit) does water usually boil?

A) 202
B) 212
C) 222
D) 500

Question #3: How many grams of sugar are there in a teaspoon?

A) 4
B) 8
C) 12
D) 16

Question #4: What is the energy density of a pound of flour?

A) 1651
B) 1492
C) 1000
D) 6

Question #5: What is the energy density of a pound of sugar?

A) 1558
B) 1607
C) 1775
D) 2000

BONUS: Compare the energy density of a pound of potatoes with the energy density of a pound of French fries.

Nutrition Math Quiz Answers:

C) 8
B) 212, though altitude affects the boiling point. To calculate the temperature at which water boils in your area, take 1 degree away from 212 for every 500 feet you are above sea level.
A) 4
A) 1651
C) 1775
Bonus: A pound of potatoes has roughly 347 calories, while a pound of French fries has approximately 1,415 calories. The regular potatoes have roughly 1/4 of the energy density of French fries, which makes them the more healthful option because they are lower in calories and empty calories, yet higher in nutrients than their fried counterparts.

Here is a collection of other fabulous STEM resources…

Water Fitness — It’s Not Just for Seniors

Posted on January 27, 2016 by cheryle

We all know that regular exercise is important for good health. We also know that it’s vital to find something you like or you won’t continue it. If you’re struggling with finding a program that works for you, needing to mix it up a little, or looking for a change, why not try my favorite activity?

Water fitness.

You may think that this is something just for older people (yikes!) but there are different programs and types of classes for all ages and fitness levels. Water fitness (or water aerobics) programs and classes can help develop flexibility, muscular strength and endurance, and even deliver cardio-respiratory benefits. Other physical benefits include increased range of motion, improved balance and coordination, and a chance for some relaxation.

Exercising in water is different than land exercise. These differences create a great environment for a fitness program.

Resistance. Since the viscosity of water is greater than that of air, the resistance to movement is greater. Water provides 12 to 14 times more resistance than air during exercise. This resistance is also evenly distributed. As an added bonus, water works the opposing muscles too. Kickboards, water weights (or hand buoys), or water noodles are often used to create additional resistance for strength building.

Inertia. This is the force needed to move from a stopped position or to change direction. In water fitness, the inertia is against both the water and current. Once the momentum in one direction has been achieved, it takes additional energy to reverse the direction of motion.

Body Surface Area. The water itself creates drag as it moves against the body, which can add intensity to the workout. Moving through the water creates more drag. Equipment such as webbed gloves and paddles increase these drag forces of the water, which can help build fitness.

Thermal Regulation. Water maintains the core temperature and establishes a balance between metabolic heat production and heat loss. The water naturally cools the body down and therefore your core temperature tends to be lower and you don’t even realize you’re sweating.

Intensity. The intensity of a workout can be increased or decreased with speed. Also, moving/traveling or working in deeper water increases intensity.

Buoyancy. This is one of the major positive aspects of water fitness. In water, the body has buoyancy. This makes water fitness easier on joints and bones. Because of the buoyancy, participants can jump without the limitation of gravity and the fear of falling and getting hurt. Being submerged or partially-submerged gives more and enhanced range of motions and freedom of movement. All of this allows workouts to become less painful.

Water fitness is something you can do alone, with a friend, or in a class. On top of all these good things, the water can relax your body — enjoy that water massage! With water fitness, you’re sure to have fun!

By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State University

Here are more fitness resources, fresh from the Nutrition Education Store!

Calorie Balance Poster

Home Exercise PowerPoint and Handout Set

Exercise Poster

And finally, last but not least, here’s a free PDF handout with great information from today’s post!

Nutrition from A to Z

Posted on July 29, 2015 by Stephanie Ronco

It’s time for an exclusive look at the handout that accompanies our awesome Nutrition from A to Z poster! How will you use your free copy?

A is for Apples. An apple a day may be a cliche, but cliches exist for a reason. You see, apples are naturally fat-free and are very low in sodium. They are also excellent sources of fiber, antioxidants, and vital nutrients like vitamin C. Try one today!

B is for Balance. MyPlate and the Dietary Guidelines both emphasize the importance of balance in your life. Balance your calorie intake with physical activity, and balance your plate according to MyPlate’s proportion guidelines.

C is for Cooking. When you cook at home, you control exactly what goes into your meals. Cook healthfully with plenty of fruits and vegetables, as well as whole grains, lean protein, and nonfat dairy.

D is for Dairy. MyPlate and the Dietary Guidelines for Americans advise people to choose low- or nonfat dairy when possible. The saturated fat found in dairy products is very bad for your health, especially your heart!

E is for Empty Calories. According to MyPlate, foods with empty calories are foods that contain solid fats and added sugars. They are usually calorie-dense, but these calories are very nutrient-light. Avoid foods with empty calories whenever you can — they just aren’t good for you.

F is for Fruit. MyPlate’s fruit group contains everything from stone fruits to berries to tropical rarities. Follow MyPlate’s advice and fill half your plate with fruits and vegetables at every meal.

G is for Grains. MyPlate advises people to make at least half the grains they eat whole grains, every day. In a rut? Try a new whole grain like amaranth, bulgur, or quinoa!

H is for Healthy Eating Patterns. The Dietary Guidelines for Americans insist that healthy eating patterns should meet nutrient needs at a reasonable calorie level. Stick to nutrient-dense foods whenever you can.

I is for Include Seafood. Did you know that most people should consume at least 8 ounces of cooked seafood per week? That’s what MyPlate suggests. Just remember to keep seafood preparations lean and sidestep breaded or fried options.

J is for Juice. If you do drink juice, be sure to choose options that are 100% fruit or vegetables. Juice is a hiding place for a surprising amount of added sugars. Don’t fall into the trap! Choose 100% juice instead.

K is for Kids. Did you know that kids need at least 60 minutes of exercise every day? The Dietary Guidelines for Americans posts that number as the minimum for most children, so get out there and play!

L is for Lean. When you go to get your servings from the protein food group, stick to lean options. Try beans, peas, white meat poultry, or lean cuts of beef or pork.

M is for MyPlate. Follow the plate! At each meal, half your plate should be filled with fruits and vegetables, with the rest divided equally between protein and grains. Add a bit of dairy too, and remember to keep things balanced!

N is for Nutrients. Most Americans aren’t getting enough nutrients. According to the Dietary Guidelines for Americans, people should replace foods that are made mostly of empty calories with nutrient-dense foods. Nutrients of concern in American diets include calcium, potassium, vitamin D and dietary fiber.

O is for Orange. Oranges are a nutrient powerhouse. They are full of vitamin C, antioxidants, and fiber. Eating oranges may also help lower your blood pressure and cholesterol. Try one today!

P is for Protein. MyPlate’s protein group is filled with meat, nuts, poultry, seeds, seafood, eggs, beans, and peas. Eat a wide variety of lean options daily.

Q is for Quality of Life. According to the Dietary Guidelines for Americans, “Achieving and sustaining appropriate body weight across the lifespan is vital to maintaining good health and quality of life” (2010, page 8).

R is for Reduced Risk. MyPlate claims that eating fruits and vegetables will reduce your risk of heart disease. That’s just one more reason to fill half your plate with fruits and veggies at each meal.

S is for Sodium. Most people are consuming way too much sodium. The Dietary Guidelines for Americans advise people to keep sodium consumption below 2300 mg per day. People who are African American, are over 51, or who have hypertension, diabetes, or kidney disease should all consume less than 1500 mg of sodium per day.

T is for Tomato. Tomatoes are filled with key nutrients to improve your health. They are excellent sources of vitamins A, C, and K, and also contain fiber and several B vitamins.

U is for Unique. Did you know that beans and peas are unique foods? MyPlate counts them as both a vegetable and a protein, so tally them where you need them the most!

V is for Variety. While portion sizes should stay small, it is important to eat a variety of fresh and healthful foods. Don’t fall into the rut of eating the same foods over and over — you could be missing out on nutrients! Look for new and nutritious foods to try each day.

W is for Water. One of MyPlate’s key consumer messages is to replace sugary drinks like soda and sport beverages with water. Water is essential to health, and many people don’t drink enough of it.

X is for eXplanation. Do you want more details about healthful eating and balanced nutrition? Visit www.ChooseMyPlate.gov for more information about MyPlate. Or, drop by www.health.gov/dietaryguidelines for a closer look at the Dietary Guidelines for Americans.

Y is for Yogurt. Yogurt is a great source of calcium, but make sure that it doesn’t overload you with sugar and fat. Stick to low- or nonfat options, and check sugar content to make sure it isn’t too high.

Z is for Zone. Keep foods out of the danger zone. Food that has been sitting out at 40-140 degrees F for more than 2 hours is no longer safe to eat.

Like what you see? Here’s the free handout! Normally you can only get this when you get the Nutrition from A to Z poster, but we’re making an exception for you today!

But wait, there’s more! Check out these great nutrition education posters that will help you look your very best, right now!

Nutrition Poster Set

Whole Grain Poster

12 Lessons of Wellness and Weight Control Posters

Hydrate for Health

Posted on July 23, 2014 by cheryle

Summer is in full swing at our beach community and it is HOT.

When the temperature rises, proper hydration is extra important. You need to provide your body with the fluid that it needs in order to keep itself healthy. Water regulates many different body processes, including body temperature, digestion, and heart rate. It also cushions and protects our internal organs. When we don’t get enough of it, our bodies can suffer.

We lose water from our bodies every time we breathe, sweat, or pee. In fact, it’s estimated that you can lose up to 4 cups of water during an hour of exercise in the heat. This water loss can lead to dehydration.

Signs of dehydration include…

Dark urine
Dizziness
Rapid breathing
Rapid pulse
Headache
Cramping

Ultimately, dehydration can lead to extreme thirst, confusion, heat stroke, loss of consciousness, and death.

So, how can you manage staying hydrated in the heat of summer?

One of the keys is not to wait until you’re thirsty. Drink water regularly.

Food can also provide some of the water you need every day. Things like watermelon, soup, milk, lettuce, and strawberries can help you get that needed hydration.

In general, sugar-sweetened sports drinks or beverages with added minerals, vitamins, or electrolytes are not necessary unless you are a competitive athlete or in heavy training for an athletic event.

I was chatting with some friends the other night about proper hydration, and they asked about caffeinated beverages like coffee, tea, and soda. The general theory is that people should avoid drinks with caffeine because they are diuretics. But, as the American College of Sports Medicine says, the diuretic effect of soda and coffee is mild compared to the amount of fluid that each beverage contains. I’m guessing the thought here is that — when it comes to staying hydrated — any drink is better than none!*

So, how much water should you be drinking in order to stay hydrated?

This really depends on the person and the activity. In the book, Sports Medicine Guidebook, Nancy Clark stresses that people should be drinking enough so that they will urinate every two to four hours and the color of the urine should be light. If you’re working out, she suggests drinking two cups of water before the activity, 4-6 ounces every 15-20 minutes during the activity, and 16 ounces after an hour-long workout.

Tips for healthful hydration:

Start your day with a big glass of water.
Carry a water bottle with you. Refill it often.
When selecting bottled beverages, look for drinks with fewer than 20 calories per 8 ounces.
Ask for water in restaurants. It keeps you hydrated and it’s free!
Made infused water by adding slices of lemon, lime, oranges, or other fruit to your tap water. Combine it all in a big pitcher and store it in the refrigerator.
Add a splash of juice to your water for a change of flavor.
If you’re going to exercise, make sure you drink water before, during, and after your workout.

By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State University

PS As you hydrate, be sure not to take things too far. Avoid hyponatremia, which often occurs with slower athletes during endurance events. The article, How to Avoid Hyponatremia can be a huge help.

Like what you see? Here’s some of the key information from this post, assembled in a handout just for you. Feel free to distribute it to your clients or use it in a summer display!

Plus, there’s a ton of hydration resources in the Nutrition Education Store!

3 Steps to Better Health Kids and Family Banner

Sports Nutrition Basics PowerPoint

Are You Drinking Candy? Poster

* That said, alcoholic beverages will increase urine output and decrease hydration.

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