MSU Extension Nutrition

Back to School with Dairy

Author: Lanae Bump, Cody McLaren, Jacalenne Christian, Tammy Fletcher

Neighborhood Nutrition is back for season 2 with new hosts, Jax and Cody, and all new topics. Brianna Henton, MS, RD of United Dairy Industries of Michigan and Caitlin Lorence, Community Nutrition Instructor for MSU Extension are in the neighborhood today to discuss dairy’s part in youth development and physical activity in schools. Listen in to find out food safe lunch packing ideas and more.

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Show notes

• United Dairy Industries of Michigan: MilkMeansMore.org
• Fuel Up to Play 60: FuelUpToPlay60.com
• Michigan State University Extension EFNEP Facebook page
• MI Health Matters: Facebook, Instagram, Pinterest, YouTube

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Episode Transcript

[Lanae] Welcome to Neighborhood Nutrition. A Podcast focused on providing you with information about how to make healthy choices that fit into your life. And highlighting community partners across Michigan. Join nutrition instructors, Cody & Jax for new episodes.

[Jax] Welcome to season two of neighborhood nutrition. I'm your host, Jax. I am a 34-year old, new mom, livin', workin', and just lovin' life down here in Detroit. And I got my pal, Cody,  with me.

[Cody] Hi everybody. I'm Cody. I'm your co-host. I'm a 31-year-old, soon to be father of two an outdoor enthusiasts and self-proclaimed handyman.

[Jax] Welcome to the Neighborhood. Cody. We're in two far different places of Michigan here. I'm your resident, Detroit foodie. And you are where in Michigan?

[Cody] Oh, jeez guys. I am way up.  So get on I 75. Keep on drivin' until you just about get to the Canadian border and then make sure you exit. I am all the way up and Soo, Saint Marie  Chippewa County. So just about as far north as you can get. You can still go a little west. We're nestled right up here on the St. Mary's River on the south side of Lake Superior. And I don't know about you, but up here the weather is beautiful.

[Jax] Well, if you're down river with me over here in Detroit. It has been a rough summer, although it's great for my garden.  Are you gardening up there, Cody?

[Cody] I am trying to so I did a unique system this year because we actually were wondering if we should move. So instead of doing a garden right in the soil like we normally do, I did a five-gallon bucket guard. [Jax] What about your activity? You've been physically active up there?

[Cody] I've been trying.  So since the gyms have not quite all been opened up and ready to go, I've really been utilizing my own little personal piece of pavement and just going running down the road for some cardio. And then to be absolutely honest with you, I've been using the weights for my tractor to lift as resistance exercise. It's kinda crazy, but it works and it's somewhat at, somewhat effective. So that's what I've been doing up here.

[Jax] Well, I'll tell you what. My my daughter just turned seven months and she is speed crawling, so that's been most of my physical activity. But we've got some really kind of neat things happening down and try it with a riverfront. And so Cody's all the way up there in the UP. So we've I guess for both found our ways to be physically active down here, right? So, so to  our listeners, what's been going on with you, right? So you're able to go down into our show notes and leave a couple of comments. What's been happening with you guys? Drop us a line and let us know what's going on with your health nutrition, whether it's good, bad, or somewhere in between.

[Cody] Well, with dairy as  our focus this week we figure we should reach out to some experts. So one of our close partners with MSU Extension is UDIM (United Dairy Industry of Michigan.) And we actually have a representative from there today with us. Brianna Henton is going to give us the entire lowdown of what they do and how they help our communities out in partnership with us.

[Brianna] United Dairy Industry of Michigan works on behalf of Michigan's dairy farm families to fund and support child nutrition and wellness programs. With USDA oversight, we focus on building healthy habits to expand through the lifetime while increasing enjoyment of healthy foods, like nutrient rich dairy foods, milk, cheese, and yogurt. Dairy farmers are passionate about youth. Kids are the best investment for our future. Our programs which youth in and out of schools through nutrition education and support of school meals programs. School nutrition is so important because many kids rely on school meals. And research shows students consuming school meals consume more nutrient rich milk, whole grains, fruits and vegetables, than those who do not participate. Parents can feel good knowing their child can have a nutritious meal at school, saving time with whole meal prep and help to stretch the household budget. Growing kids need vital nutrients to help them develop strong, healthy bodies. And you can find vital nutrients in dairy foods. 13 essential nutrients are found in just one single serving of real milk. Many of us don't get enough of three of those nutrients, calcium, vitamin D, and potassium, and are deemed nutrients of public health concern. Milk as America's number one source of these nutrients. And cheese is number two. Other nutrients found in your glass include vitamin A, vitamin D, zinc, selenium, and protein, and are essential for healthy immune function and overall wellness. Those over the age of nine should shoot for three servings of dairy a day. So you can fuel up and the nutrition you need with a serving of milk costing as little as 20 cents per serving. It's a small costs that carries a powerful nutrient punch.

[Cody] Well thanks Brianna for all the great information Our second segment today of our community feature, we have our wonderful producer Lanae is going to interview Caitlyn Lorenc, a nutrition instructor with MSU Extension, and she helps to get kids fired up for Fuel Up to Play 60, which is a really good program that helps kids increase their physical activity. And my personal favorite part is they get to head down and play on Ford Field, which is an NFL stadium that just happens to be one of our favorite teams.

[Jax] Go Lions!

[Lanae] We have our first guest of Neighborhood Nutrition community nutrition instructor, Caitlin Lorenc with us today. I am also community instructor for MSU Extension. My name is Lanae Bump. Very excited to have you on the show, Caitlyn. Thanks for being here.

[Caitlyn] Hi Lanae. Thanks so much for having me. I'm really looking forward to talking more with you about what what we get to do with MSU Extension.

[Lanae] Absolutely. I know you've got some great content for us today talking about physical activity, some benefits of a program that you help facilitate. And even little bit about bringing out that childish self to enjoy what we're doing with physical activity. Before we get into all of that, why don't you tell us a little bit about yourself, some interests that you have?

[Caitlyn] Yeah, absolutely. So I think my love for health and nutrition and well just a healthy lifestyle came from learning how to grow plants and specifically learning how to grow my own food. And that was something I did when I was at a when I was at MSU for my undergrad, I was able to design a Michigan 4 H Children's Garden for five years, which was a wonderful opportunity to learn how to grow a lot of different things. And then I got to carry that experience with me as I traveled across the US as an AmeriCorps member. So working in, er, serving in Washington and serving in Vermont and helping schools build, maintain school gardens, and going on farm field trips. I also have my masters and environmental education. So a real big passion of mine as working within our communities to learn and understand how our systems work as it comes to growing our food carrying for our environment, and helping each other be our healthiest selves.

[Lanae] Well Caitlyn has a lot of experience in physical activity and in those food programs that we see every day in our life. And I know that passion comes out and the work that you do every single day. And I think our audience wants to hear more about it, so let's get into it.

[Caitlyn] All right, I'm ready.

[Lanae] Caitlyn, what is Fuel Up to Play 60 and who's involved in this program?

[Caitlyn] Fuel Up to Play 60 is a free, a national in school nutrition and physical activity program. It nationally, it's a partnership with the National Dairy Council and the NFL. So we have the National Dairy Council for the fuel part, right, to learn how to fuel your body to eat healthy foods. And then the NFL comes in with the   Play 60 so encouraging kids to play 60 minutes every day, which is something that's recommended by the Center for Disease Control or CDC. So from the state of Michigan, it's a partnership between the United Dairy Industry of Michigan or UDIM and the Detroit Lions. So that's how it works for our state. And as for folks who who want to become involved or who participates in the program. So it is school-based. And from there, it just is whoever. So whoever wants to be part of creating a culture of wellness at the school, a big foundation of our participants are as students, because this is all Fuel Up to Play 60 is student-led. It allows students to discover their leadership skills because they're the ones who are helping to make changes at their school so that their peers can make these healthy choices and how the changes in the helped make this more accessible to everybody. So the big portion of who's involved is our students. And then from there it's teachers. Administrators could be school boards, superintendents could be your principals and food service is definitely a key component of Fuel Up to Play 60, right? Because we want to make sure we're fueling our bodies at our school and that would be our food service. And then PTO members, families could be just community members, our physical education teachers and our health teachers. Those are large components as well. So again, It's student-led. So our students are the biggest part. But then it's anybody else who wants to participate and help make those healthy changes.

[Lanae] That's amazing. So you have everyday students, everyday teachers working with NFL players, working with United State Wide program, just Anybody could be involved.

[Caitlyn] Absolutely. Yep

[Lanae] That's amazing. So we talked a little bit about who's involved in the program, but what are some of the benefits that are coming from this program? Specifically the long-term benefit.

[Caitlyn] Our kids are more physically active, right? So we're, we're teaching them that physical activity is fun, that it doesn't have to be maybe just plain football or only playing soccer that it's a variety looks, looks different for everybody. And then on the flip side, right that our students are learning how to fuel their bodies with the right foods so that they can be active. And these are, this is done through getting maybe some classroom education through information passed out by the Fuel Up to Play 60 team. However, the schools choose to implement the program, but they're learning how to eat healthy foods like dairy, fruits and vegetables, whole grains, and lean proteins. I know these aren't very specific long-term benefits but right, just understanding for all of our students. And then that even goes bigger and to our teachers, our staff, and then into the community. So making kind of that ripple effect, that ripple change, that healthy choices are fun. Fuel Up allows our kids that opportunity to discover what skills they have by allowing having that team of students. Maybe you have kids who discover that they're really good at public speaking. And so they really enjoy getting up in front of the school and being silly or promoting fuel up and whatever activities that they're doing that week or the month or again, however the school chooses to start the program. But then you have students who maybe figure out that public speaking isn't for them and they are much better at writing the scripts. So writing the announcements, creating posters, visual graphics for, for the team. Maybe you have students who are discovering that it's actually not that scary to have a conversation with the school principal about, you know, I would really like it if we could have recess before lunch, kind of dig in deep to figuring out who they are, which is just all done by trying to help our kids be healthy There are a lot more benefits than just getting kids active and getting kids to eat healthy.

[Lanae] I'm hearing career experience.

[Caitlyn] Yeah, absolutely. And I mean, even as kids age, as they're moving into high school, there are other opportunities to Fuel Up to Play 60 And then there's this so many different ways for our kids to learn about themselves, but then also how, how they can help make healthy choices easy for them, but then their community as a whole.

[Lanae] Do you see those actual changes in in the youth or do teachers or principals tell you any of those successes?

[Caitlyn] Yeah, that's a really, it's kinda fun for me to think about, especially for those schools that had been at for few years, students who are on our team as third graders and then fourth graders and fifth graders. I do see how confidence levels changing. And that kids are the more competent in their ability to, to sway their peers into making good choices. They're confident in their ability to stand up and speak. So knowing that they they have a voice in that what they have the same matters, which I think is absolutely powerful for our kids to learn. I've also seen kids who decided to join a team because they weren't active, very active to begin with, but wanted to join a team so that they could be more active or they could be more comfortable trying new foods. And I, so I've definitely seen that change in youth, but I've also seen it change on the school side, right? So I've seen teachers be more active with their students or, now they're going into the cafeteria and trying the taste tests that maybe their Fuel Up to Play 60 team is putting on. So more engagement in general. So yeah, I guess it's not really just the youth all that it is some of the primary focus. But if we have our adults in our schools who are also making these changes, that's just going to mean that this, these changes are more sustainable. And they're here, they're here to stay.

[Lanae] Yeah, that's really interesting and sounds like more schools need to be involved in programs like this. If that's foundationally setting these kids and these partners up for more confidence for better decisions all around, you know, you're getting, like you mentioned, you're getting those students who mentioned they are not that into physical activity. This is for them too. This isn't just for athletes, this is for everyone included in the schools. And I imagine outside the schools too right, those youth are going to take that home they're living with, right?

[Caitlyn] Definitely. Yep. Yeah. I'm really glad that you highlighted that, but it isn't... People who are, who choose to be involved don't have to be your athletes. We want a diverse range of everybody, right? Because being healthy doesn't mean that you are a star player on the volleyball team, right? So being healthy looks different. Looks so different. Everybody is different and every body is different. So Fuel Up, it really is for, for every single person.

[Lanae] Absolutely. So can you tell us some more success stories? It sounds like you have a bunch.

[Caitlyn] Yeah, I do have some. I've been doing this for a few years. I do have quite a few, but I'll tell you how about some of my favorites; keep it a little bit shorter. So something is we're all aware of the past year and living through a pandemic. And schools were struggling. I mean, they're still struggling. We're still struggling to figure out where places and how do we help our communities. But I just have to commend that there are schools who just started Fuel Up to Play 60 this year during a pandemic. And there are just rockin' it out it's amazing. So with Fuel Up to Play 60, generally, we start the school year off by hosting a kickoff. So this is a school-wide event that gets all youth, our students, our teachers, everybody just really pumped up and excited about continuing to make healthy changes. To remind them that Fuel Up to Play 60 is here and that your team is gonna do amazing fun things with them throughout the year. So one school did there kick off by hosting a scavenger hunt. That was really unique because instead of something that had, that was held in school because we're all at home. That the coach who is kind of helping to facilitate the program. He went around and hid clues in different parts of the county. No, he hid prizes in different parts of the county, but he would give out riddles to figure out where those where those prizes were. And this is different because this has never happened before. We've never done something where it was outside of the school grounds. We've never done something this big where it involved the entire family because the entire family had to get dressed up in their snow gear, go in the car, try to figure out where the location is that these prizes were. And just hearing some of the feedback from the parents of their kids would eagerly await for one o'clock when, when he would release these riddles and or that they were right behind the first family who find, found the prize. You know. So I think that that was what a success to get out and learn that again, being healthy and being active looks totally different than what we may have thought back 20 or 30 years ago and engaged the whole family and everybody was in on it. Parents were supportive. It also encouraged folks to explore parts of the area they live in that they might not have thought about venturing out to. And now they know that there's a trail here or that you can go down to the fish hatchery. That was one really just unique, fun way of doing fuel up to play 60 this year during a pandemic. A couple other ones, some schools have done an amazing job of basically giving their school cafeterias make overs, which has been so much fun to see from beginning prior to Fuel Up being there and they're taking those before and after photos. It's been a blast to see that there are now Farm to School themed murals in schools. Or going from a brown colored cafeteria to a cafeteria that's now decorated in the school colors and in Fuel Up to Play 60 regalia. And it just looks completely different. And students attitudes are different to when they're in that space. They seem to enjoy it more. It's brighter, It's more colorful, it's more enjoyable, it's more aesthetically pleasing. I don't know if we've done the whole Fengshui thing yet, but maybe we'll get there and maybe that'll be another grant round with some of our schools. And then I'll just share one last success story if that's okay with Fuel Up to Play 60 in Michigan. We used to have a rally for success, rally for school success don't at Ford Field. So that's where the Detroit Lions play. Those opportunities will always be my favorite. But I get to take them down to Ford Field for an all expenses paid trip. Some of these students may have never been out of their county before. They might not have been in a hotel before. They've probably never been to Detroit. So the fact that they're in a fancier hotel that has a glass elevator is mind-blowing to some of these kids and then not even to forget or, you know, that there are  Ford Field, right? So. It was my first time being down there and I was excited. So me being 30 something years old versus these fourth, fifth graders having this opportunity is amazing. And during this program, they would interact with students from around the state. They listen and engage with motivational speakers. They get to help make plans for what their school year will look like. So what activities that Fuel Up to Play 60 can do for their school? But then write the highlight is that the students get to run through the tunnel, but the Lion's players run through and they're active. And Ford Field for about an hour, hour and a half with trainers and coaches of the Lions, which is just so exciting to kids. And again, it's when we're going back to those long-term and short-term benefits. Clearly, there are short-term benefits to this, but the long-term benefit, if it's sticking in my brain, I know it's sticking in their brain. So I just favorite

[Lanae] I bet playing under the lights makes them feel like super stars. I bet they feel like they're the pro athletes at that point. What a cool experience.

[Caitlyn] Yeah, yeah, I'm very grateful to Milk Means More. United Dairy Industry of Michigan, that, that is a program that they host and put on. And again, United Dairy Industry Michigan being and the Detroit Lions being the two partners that helped Fuel Up to Play 60 and the program run in Michigan.

[Lanae] What are some just super unique ways that schools are using their funding. I'm hearing Scavenger Hunts. I would put that into the creative funding pathway as well. But you have any other stories?

[Caitlyn] Yeah, so with Fuel Up to Play 60, schools can apply for up to $4 thousand per year, per school. And for $4 thousand, it can and it also cannot get you very far. So playground equipment is always a number one. Schools are always really looking for how do they get more equipment for their kids to be active at, at recess and large playground equipment is very expensive, so $2 thousand doesn't, doesn't make it all the way to what schools might need, but fun things like ga-ga ball pits. And if you don't know anything about ga-ga ball pits or ga-ga ball in general, you should YouTube it right now. It is a high-paced active hand ball game. I guess if I'm trying to describe it correctly. But very, very fun. Several schools have really enjoyed getting that.

[Lanae] Now, I think I've heard of that before. Is that also known as octoball? It's like a ring and then there's lot of hitting a kickball back and forth.

[Caitlyn] Yes. Exactly. Yeah. Yep. Gaga ball. I'm I never knew about it and tell the kids are talking about it. So I just feel if the kids are talking about it, then you need to you need to go where the interest is, especially with their with their kiddos that they want to do it. Let's do it. And two, for the healthy eating component. Kitchen equipment is really expensive for schools. And that was something that I never really considered or thought of prior to starting my work with Fuel  Up to Play 60. But even things like getting cafeteria lunch trays, that's been a need that a lot of schools have really looked into or getting new utility cart so that schools can serve breakfast in the classroom. Those have been big things, especially during the pandemic. Something that I also learned was that middle schoolers and high schoolers to play lawn games? I never would've I never would've thought about that, but they do. And I think that one of the unique because you can have those outside, right. And then in Michigan and Northern Michigan, especially where we have indoor recess or indoor rec time because of the snow where the cold so longings, you can bring those inside and the kids can play those and be active. I had another school this year for the pandemic, wanted to purchase fitness trackers for other students. So we use some Fuel Up to Play 60 funding to do that as well as some outside grants just encouraging their kids, right, to be more active. And then they would use those trackers to do classroom competitions, which I think is pretty fun. And then taste tests, I think are another really different way of using Fuel Up to Play 60 funds, especially when their taste tests that are designed by the students in partnership with their kitchen staff. So the food service staff at that school, those have been some fun other ways that Fuel Up funds have been used.

[Lanae] So I'm hearing kind of the key to this whole Fuel Up to Play program is excitement, getting, getting kids, getting interest in really anything, really just using whatever their passions are and highlighting that. And you get to use that grant to help the schools highlight what their students are excited about.

[Caitlyn] Yeah, well, if we think about kids are people too.   You and I, if we're not excited about doing something that we're probably not going to do it. You know, if I'm really not looking forward to eating whatever the same food that I've been eating all week long. I'm just I'm not going to be stoked about it. But if I have something that maybe I get to work with someone or talk to someone, get an idea from someone about a different ingredient in my food. Okay, I'm going to start to think more and make it more exciting. And that's the same thing with kids. Their... if their ideas are being heard and listened to, especially by adults. And then they actually see their ideas and they can come to fruition and it can help with that process. Like, I mean, done. This... what kind of an amazing lesson learned for everyone? Everyone. But yeah, it really is.

[Lanae] And there's no point to do something you don't want to do when there are so many ways to be active, there are so many ways to eat healthy. There's so much variety. Why do something you don't want to do?  Just why? Life's short.

[Caitlyn] Especially with  kids right? They don't understand time necessarily as though. Well, maybe that's it. Maybe we need to think more like kids that yeah. That's what I want. This is what I want to do it then let's go. Yeah, I love that.

[Lanae] I love that. So you've got me fired up about Fuel Up to Play. I want to go down to Detroit field. I want to give them physical activity set up in my... in my apartment. I think you've got some other people excited about it. So if we have any students, if we have any teachers and school administrators, parents listening to this and are interested in this Fuel Up to Play program, where can they find some information and resources?

[Caitlyn] Yeah, So I have a couple ideas. FuelUpToPlay60.com Exactly, like it sounds. Go ahead and you can Google that. Put that in your search bar. That's going to be your, a good starting point. So that'll give you your dashboard. You can sign up, you can get your school on board. They're going to have a whole bunch of activities that you can kind of look through and see what would work for you. They have something called the playbook on there. So that's going to offer you you're healthy eating plays in your physical activity plays. So remember, we have to think that this is a partnership with the NFL. So like all sports teams have an offensive play in defensive plays, well Fuel Up has their healthy eating, physical activities. Another really good resource is MilkMeansMore.org. So that's specific to to Michigan, but I mean, if anyone's outside the state of Michigan, please check out MilkMeansMore.org. So that is the United Dairy Industry of Michigan's website. And they're one half of the partnership for the State of Michigan. And they're going to have a lot of resources on there for educators and schools and health professionals as well. And then I would also highly encourage you if you're really interested in really gung-ho about getting this program at your school. Contact your local MSU Extension office, look for your community nutrition instructor who serves your area. And if there isn't a community nutrition instructor there, your Extension office can help find the person to help you with this program. And you know why? I would also love to help anybody or field any questions or anything like that. So I am always available

[Lanae] Of the websites that Caitlyn has mentioned are going to be in our show notes episode for easy access for you to get. Because I know you're excited about this Fuel Up to Play. I know you want to hear more. I know you want to learn more. Caitlyn, what are some other ways schools or organizations can get active? Maybe they haven't gone through the process of applying to any grant program before. Maybe they're just wanting to start off where they are now. Do you have any advice?

[Caitlyn] One way, one strong way to take a look at, at your school and what kind of health and wellness is being promoted as to look at your district wellness policy or your school wellness policy, That's something that your school is kind of struggling with. Please. I think that would be a fantastic opportunity to to start. I'm going to just taking a look at what is written and then potentially look at what schools are already doing that just isn't written down and put those into the policies. So it's always nice that any change that you make. So any healthy eating change or environmental change, anything that you would like your schools to promote that has a policy to back it up. So I think that looking at those district wellness policy, it's will really help support the program and maybe give you some ideas of where to go. Where your next steps might be. Talking to food service directors, talking to administrators, I think are that everyone wants our kids to be healthy. I've never met someone who wants an unhealthy child. So I'm looking into your PTO is as well. So bringing that to some of those active adults in your schools, I think that those are really good resources. Milk Means More has a program for high-school athletes. So they have something called the natures sports drink, chocolate milk for high-school athletes. That athletic teams can apply for a grant to receive money so that they can produce chocolate milk for their athletes, for after practices and events. So that's another opportunity to maybe to kinda just dipping your toes into the water.

[Lanae] So we're going to be talking about later in this episode, some of those benefits of the dairy food group and how dairy serves specifically athletes, but youth in general. And the importance behind getting some of those key nutrients from our dairy products. So that's great that there are some additional resources to help these schools keep that dairy in their schools.

[Caitlyn] I'm glad to hear that. Looking forward to hearing that the whole episode.

[Lanae] All right. Before we wrap up, we've been talking about physical activity, so we need to hear what is your favorite physical activity?

[Caitlyn] I don't have like one specific favorite activity, but I really enjoy I really enjoy just being outside. So hiking and then snow shoeing in the wintertime, those are just highlights of my day. But gardening, it's also especially in the summer, is a large component of my physical activity of what I do to keep myself healthy, not just in my body but in my brain as well.

[Lanae] So that goes right back to what you're talking about earlier. It looks different for everybody, right? Physical activity is whatever you enjoy. Thinking like a kid over there, Caitlin, I'm thinking like....

[Caitlyn] Well, I guess we're not having fun if we aren't thinking like kids.

[Lanae] All we want to thank you a ton for being on Neighborhood Nutrition. We appreciate all your input and hearing some of those amazing stories from around Michigan.

[Caitlyn] Thank you so much for asking me to be part of this. I really enjoyed chatting about it and I look forward to all of the schools who are going to jump on board now.

[Lanae] That is Caitlin Lorenc with MSU Extension, Community nutrition instructor. Thanks Caitlin.

[Jax] That was great. And I think it's so good with us gone back to school to know about all of these programs that are happening within our school systems. And so Caitlin gave some great resources to you. So make sure to check us out on the show notes, they're going to be listed. If she mentioned something that you are like, "That's awesome," you should check that out there. And so talking about all those benefits have to do with dairy. We've got a really good recipe for us... for the listeners today Don't we Cody?

[Cody] Yes, we do. A lot of times, I think when we think of dairy, all we think of as a glass of milk, which is a great way to get all those nutrients. But a lot of people don't know how to combine dairy with certain other foods. So our recipe this week is one of our favorite smoothie recipes, which is a great blend of fruits, veggies, and dairy.

[Jax] Yes. So I think smoothies are one of those great things that are grab and go. You can either use a frozen blend of fruits or even canned fruits in a pinch might work if you're using them and natural juices. But so one that I like to do, I think Cody, we've talked about this before is kind of like a tropical type of smoothie, right? And so banana, right? You could do like a half a cup of banana, cup a frozen mango, maybe a little bit of frozen pineapple in there too. And then start the whole thing for a healthy spin and spinach in there, right? So green smoothie it up, but this is probably a fraction of the cost of those typical chain smoothly places that are popping up all over the place. And then for our dairy, let's get some yogurt in there or you could even sub like half a, have a portion a yogurt and have a portion of milk. What do you think about that when Cody?

[Cody] That's a great idea. I even go one step further in with my yogurt selection. I usually like to go Greek yogurt and why you're maxed out and on the protein can know a little bit more fat. And if you find the right one when I was still tastes great.

[Jax] I love it. Yogurt adds a little bit of cream factor there too, right? So it's not just, you know, frozen stuff, it's nice and creamy. So let's remember when you're making this smoothie wash your hands at least 20 seconds. Soap and water sanitized your food prep surfaces and everything that you're going to use. Right, start off clean. So you're going to want to rinse all your produce if it's fresh, and then get to blendin'.

[Cody] Yup, that blender, It sounds a lot harder than it actually is. I tell you what, if you do these two steps, you can't really mess up a smoothie. Put all of your dry ingredients in there or frozen, possibly in as long as you measure that out with an equal part of frozen ingredients. In an equal part, a liquid ingredients, you usually come up with a somewhat decent consistency, so just match those two and you should have a pretty tasty drink.

[Jax] Yeah. I like it just for another food safety tip too, just because we've got some dairy in there. There's like a two hour kind of window right before we get some. A kind of bacteria and nastiness going on. So make sure that you're keeping that stuff in the fridge, you're keeping that cold. If this is something literally take it with you in the morning, have a cooler pack, or throw the whole thing in the freezer and let me get it nice and kind of, you know, kind of chunky but it get frozen. Slushy smoothie is always pretty good and last you for a minute. You got any other ideas of how they can keep this cold in there, Cody? Ice packs, what else?

[Cody] Absolutely. I mean, there's there's a lot of ways you can do it. Basically, you just want to either keep it cold or keep it in a place that is in the cold long enough for you or out of the cold long enough free to eat that rather, we get about two hours before we have to make sure that that's either chilled or in our stomachs. And, you know, a couple of things especially related to kids lunches. It'll be cognizant of where their place and their lunch boxes. If it's sitting out on the window sill on the heater up here in the UP, I'll tell you what, it ain't going to last very long even in the dead of winter. So make sure those kids are storing their foods in a safe environment. That is certainly to temperature. And that will make sure that their smoothies are just great. These are just great.

[Jax] Pro Tip:  freeze a water bottle and throw it in there too, right?

[Cody] That's right. Ice packs come in many shapes and sizes.

[Jax] Yeah. Ice pack, frozen water bags, insulated lunch bag, keep your dairy save. So I think that's all we've got for you guys today where we've got some interesting stuff coming up. For them, don't we?

[Cody] Yes, we do. Next week is going to be a very big episode. We're going to go over the vast spread of fruits and vegetables, one of my favorite two food groups. And they kinda go hand in hand. So we usually talk about them in the same time.

[Jax] Yeah. So next week we've got a few special guests, will be talking about some vegetables. And if you check the show notes, you might even be able to get a hint of what we'll be talking about. So guys,make sure you follow us on our social media pages. We've got a lot of stuff out there for you to take a peek at. Be sure to look us up on Facebook at Michigan State University Extension - EFNEP So just put EFNEP up there. And then we also have MI Health Matters. So that's M I Health Matters. Like I say, all of our social media as well. Most of our social media is at least Facebook, Instagram. We've got a Pinterest, and a YouTube. So check us out. Take a look at the show notes and if you have time, take a quick survey and let us know how you're likin' us so far. So far, we know Season 2, we've got fresh new look for you, a fresh new host, some fresh information. Let us know how you like it, let us know what you want us to talk about. So remember our social media as MI Health Matters. Because why Cody?

[Cody] Because my health matters. And your health matters.

[Jax] All right. Will see you next time for more nutrition.

[Cody] Bye everybody!

[Lanae] Neighborhood Nutrition is a part of educational media from Michigan State University Extension. The Neighborhood Nutrition team is made up of Lanae Bump, Jax Christian, Cody McLaren, Tammy Fletcher and Erin Powell. This episode was produced and edited by Lanae Bump. Written and edited by Lanae Bump, Jax Christian Cody McLaren, and Tammy Fletcher. Our music is Happy Funky Background Energetic Music IG Version 60s by Lesfm And Upbeat Ukulele by Lesfm, procured from pixabay.com. The cover art was created by Lanae Bump, image from Jane Rapin. Special thanks to Brianna Henton and Caitlyn Lorenc for joining us.

[Cody] This podcast was funded by the USDA Supplemental Nutrition Assistance Program, or otherwise known as SNAP. And by the USDA's Expanded Food and Nutrition Education Program, otherwise known as EFNEP.

[Jax] MSU is affirmative action, equal opportunity employer committed to achieving excellence through diverse workforce and inclusive culture that encourages all people to reach their full potential. Michigan State University Extension programs and materials are open to all without regard to race, color, and national origin, gender, gender identity, religion, age, height, weight, disability, political beliefs, sexual orientation, marital status, family status, veteran status issued in furtherance of MSU Extension work acts of May 8 and June 30th, 1914 in cooperation with the US Department of Agriculture and Quentin Tyler, director MSU Extension East Lansing, Michigan 48824. This information is for educational purposes only reference to commercial products are trade names does not apply endorsement by MSU Extension or bias against those not mentioned.