Session 2BTime: 1 hour

Get Off the Couch and Get Moving1) Research studies show that taking a 10-minute

walk and including small bursts of physical activity throughout the day have important health benefits.

Most health benefits occur within 150 minutes (2 hours and 30 minutes) a week of moderate intensity physical activity like brisk walking. If you aim for 30 minutes a day of physical activity you will meet your needs! Include a combination of aerobic (endurance) and muscle strengthening (resistance) activities. Remember, some physical activity is better than no physical activity.

To achieve your 30 minutes per day, you can either increase movement throughout the day OR include a long walk to reach your 30 minutes. Most people find it easiest to meet the health goal by combining increased physical activity throughout the day with regular brisk walks.

Thirty minutes per day is the minimum recommendation for physical activity. Some organizations are promoting 60 minutes each day and you may hear this recommendation on the TV, radio or from a health care provider. The goal of this program is to move more and not focus on the exact requirements. The more you move, the more health benefits you receive. Small changes equal success! The closer to 10,000 steps you get each day the better.

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Registration Supplies:• Name tags • Registration forms• Text/Email

registration forms• Consent forms• Physical Activity

Assessment

Welcome Supplies:• Participant packet

for each participant• Pens or pencils for each participant

Supplies• "Next week I will...."

Post it Notes

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Leader’s Guide KeySpoken Text = Black textInstructions = Green and italicizedQuestions = Blue text ?

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There are a lot of ways to increase physical activity throughout the day.

Here are some examples: • Get off the bus one stop early.• Walk to the grocery store. Carrying the groceries home is

like a weight lifting workout!• Park the car in the farthest spot. This also decreases the

stress of driving around looking for a space.• Take a walking break rather than a coffee break.• Walk around the mall once before shopping.• Take the stairs instead of the elevator.• Walk to do errands.• Walk the dog.• Walk with a friend rather than talking on the phone.• Watch 15 minutes less TV and instead go on an evening

walk.• Walk your children to school.

Call out some other ideas.

2) Find a partner. With your partner, come up with 3 “active” alternatives

to things you currently do in your free time. For example, if you sit and wait while your child is at cheerleading practice, you could instead walk around the school with another parent. If you talk to your friend on the phone a few evenings a week, you could meet once or twice a week for a long walk and talk. Be creative and realistic. Write your ideas down on the “Get off the Couch and Get Moving” worksheet.

3) Take one of the post-it notes that says “Next week I will ____________” and fill in the blank with one of the activities you just identified. Choose something that is realistic and you believe you could do most days of the week. It can reflect the Contract with Myself and be a stepping stone for your goal.

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continue to “Healthier Lunches” >

Allow time for the participants to brainstorm ideas to include activity.

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Healthier Lunches1) Turn to the next page entitled “Healthier Lunches”

in your participant materials. Take a moment and write down what you ate for lunch today.

(Note: If the program is in the morning, ask what they ate for lunch yesterday.)

Try to be as detailed as possible. Think of the sizes of beverages, snack foods and sandwiches. Don't forget to add condiments.

2) Lunch is a meal that many of us eat away from home. Some people pack their lunch while others purchase food at convenience stores, vending machines, cafeterias or fast food restaurants.

Who packs your lunch? Who purchases your lunch each day?

We are going to focus today on packing a lunch. Packing your lunch has two major benefits. Packed lunches are generally healthier than lunches that are purchased and usually cheaper!

When purchasing items for your lunch, steer clear of items that are individually packaged. These usually are much more expensive. Buying items in larger quantities and dividing them helps cut the cost per lunch.

Here is an example of the cost savings of dividing your own lunch items compared to prepackaged items. At the local grocery store, a box containing 9 individually wrapped 1-ounce bags of pretzels costs $2.99. Each 1 oz bag costs $0.32. A 14-ounce bag of the same brand of pretzels costs $2.19 so you would only spend $0.16 per ounce of pretzels. The individually wrapped pretzels cost two times as much as buying the larger bag and dividing yourself.

Make sure you don't divide into portions that are too large.

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Supplies• Lunch Boxes• The Healthier Lunch

food cards• Tape• Examples of small

containers and/or foods that could be used for packing

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If the convenience of individually packaged foods is the only way to pack your lunch, it is still less costly than buying your lunch everyday.

Show various packaged foods that are a good idea to include in lunches such as fruit, pudding, yogurt and applesauce (these items can be given away as door prizes if you want).

Make 1/2 your plate fruits and vegetables! It is best to plan fruits and vegetables throughout the day. Before you go grocery shopping, think of fruits and vegetables that youlike and are easy to pack in your lunch. Canned fruit (in 100% fruit juice), carrots, bananas and apples are all easy to pack items.

Leftovers are a quick and easy way to pack your lunch. Right after dinner, pack leftovers from dinner in plastic containers that will be ready to grab the next morning.

Reinforce the use of containers for ease in packing leftovers.Don't forget about food safety when packing your lunch. If you don't have a refrigerator available during the day, put a freezer gel pack in your lunch bag to keep things cold or freeze a juice box, yogurt or water bottle that will help keep things cold.

Think before you drink! A lot of extra calories are consumed drinking sodas and fruit drinks. These beverages also add up to a lot of money throughout the week. Purchasing bottled water also is expensive. Use a water bottle and fill it with water at home. If you really enjoy a soda every once in a while, treat it as a dessert and enjoy in moderation.

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What are some creative ideas that you have to package lunch items?

Show various plastic containers that can be used to pack lunch (focus on smaller containers for portion control).

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3) Everyone stand up. I am going to tape a slip of paper to each person's back. This piece of paper has a food listed on it that would be a wonderful item to pack in your lunch. You will have 10 minutes to go around the room and find out what food is on your back. You are allowed to ask your fellow participants questions that can ONLY be answered with YES or NO. The goal is to guess the food on your back and have fun!

Here is an example of what you could say: “Am I a fruit?” NO “Am I a vegetable?” NO “Am I from the dairy group?” YES “Am I yogurt?” NO “Am I cheese?” YES “Am I yellow?” NO “Am I white?” YES “Am I string cheese?” YES

Remove the item from your back.

Take a moment to tell us what food you were and how you discovered it. Write down any foods that you heard that you would like to pack in your lunch under the “Lunch Ideas” section on your Healthier Lunches worksheet.

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Play music for the activity.

What are other ideas for quick and healthy lunches?

Allow group to generate ideas.What are your questions about lunches?

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Everyone take a few minutes to use the list of lunch ideas to plan one lunch they will pack in the upcoming week. Write your lunch plans for the following week under the “My Lunch Plans” section on your worksheet.

Allow everyone a few minutes.

Look at the top of your worksheet and see what you ate for lunch today (or yesterday).

Is it very different from what you just planned?

I hope you each enjoy packing your lunch at least once in the next week. Remember all the money you will save packing your lunch. Just saving $1.00 per day on lunch equals $270.00 per year!

What would you do with the extra money?

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continue to “Summary” >

Who wants to begin?

Allow everyone the opportunity to go through all of the items they were provided.What other foods could be included in a healthy lunch?

Allow for people to include ideas that are not on the list.

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Summary:

It was great to see each of you this week. Remember the different goals that you set for yourself for the upcoming weeks.

1. WALK! Wear your pedometer and log your steps. Remember that each week the goal is 500 steps more per day than the week before!

2. Reread, change, review and commit to the Contract with Myself. Be sure to give yourself rewards for progress towards your goal.

3. Use the goal you identified on your “Next week I will....” sticky note to help you reach your 500 steps extra goal. Post this somewhere to remind you each day of your commitment to yourself. Use the sticky notes to set goals for the following week.

4. Pack your lunch at least once! Use your WalkWays lunch bag and the lunch idea you created today.

Every extra step you take is a step towards health! Make notes nightly of successes, issues or other things that you want to remember, share or ask at the next session.

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What are your questions?

Provide a reminder of the next meeting date, time and location. Send an email to the State Office with the date, time, and location of the next class.

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Quote Cards

“Far and away the best prize that life has to offer is the chance to work hard at work worth doing.” – Theodore Roosevelt

“If you want to reach a goal, you must “see the reaching” in your own mind before you actually arrive at your goal.” – Zig Ziglar

“A journey of a thousand miles begins with a single step.” – Chinese Proverb

“You can't reach your goals if you don't try.” – Kathy Seligman

“I long to accomplish a great and noble task, but it is my chief duty to accomplish small tasks as if they were great and noble.”

– Hellen Keller

“You can't hit a home run unless you step up to the plate. You can't catch a fish unless you put your line in the water. You can't reach your goals if you don't try.” – Kathy Seligman

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Quote Cards

“Becoming a star may not be your destiny, but being the best you can be is a goal that you can set for yourself.” – Brian Lindsay

“The achievement of your goal is assured the moment you commit yourself to it.” – Mack R. Douglas

“The most important thing about having goals is having one.” – Geoffrey F. Albert

“I can give you a six-word formula for success: Think things through – then follow through.” – Edward V. Rickenbacker

“The time is always right to do what is right.”

– Martin Luther KIng, Jr.

“Success is a journey not a destination.” – Arthur Ashe

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Baby Carrots

Peanut Butter and Jelly Sandwich

(on whole wheat bread)

Granola Nuts(sunflower, almonds, peanuts)

Whole Wheat Wraps Trail Mix

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Whole Grain Dry Cereal Dried Fruit

Apple Popcornwithout lots of butter

Banana CucumberSlices

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Peach Whole-wheatCrackers

Animal Crackers

Low-fat Yogurt

Whole-wheat Pretzels Watermelon

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100% Fruit JuiceCanned Fruit

Turkey Sandwich on Whole Wheat Bread

InstantOatmeal Pasta Salad

Whole Wheat Spaghetti or Pasta

Cheese andCrackers

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CannedSoup Peanut Butter

and Crackers