Monday, April 20 – Activity & Nutrition

Physical Activity
Start your week off right today with some gentle yoga. Then, when you’re ready to get moving, try a KIDZ BOP dance – and play some balloon volleyball indoors or out! We’ve also included some calming stretches that are great for winding down.

  1. Yoga For Kids: Sun Salutations (Duration: 7:37)
    https://youtu.be/iOEJnwT3cyo
    ○ Start your day with a nice, calming yoga video that will stretch the body.
  2. KIDZ BOP Kids – Best Day Of My Life (Duration: 4:12)
    https://youtu.be/sNog54ovi8Q
    ○ This is a fun dance video that will get the heart rate up.
  3. Balloon Volleyball ○ Make a net by tying a piece of yarn from one chair to another. Then use a balloon or beachball and start hitting the ball/balloon back and forth over the net! No net? No Problem! See how many times you can hit it in the air without it hitting the floor. For other fun activities to play with balloons, visit this website!
  4. Calming Exercises for Kids: Breathing and Stretching (Duration: 3:59)
    https://youtu.be/cyvuaL_2avY
    ○ This is a calming video that stretches and rejuvenates the body.
Balloon games - Great Grub Club

Nutrition and Healthy Eating

Handout: (Eating the Rainbow Tracking Sheet)
Eating the rainbow ensures that you children are getting a variety of fruits and vegetables that keep their bodies healthy and strong. But sometimes fresh food isn’t always an option. Frozen produce is usually less expensive and you don’t have to worry about it spoiling before you get to eat it. Here are some of the best and most nutritious options to eat the frozen rainbow:
• berries and cherries are much more affordable when you buy them frozen. Use them in smoothies, use them in healthy desserts, add them to your favorite yogurt, or as a snack right out of the freezer!

The Superfruits: British-grown berries and cherries can boost ...

• green veggies, like broccoli, beans, edamame, brussel sprouts or asparagus are a great frozen option and are often easier to prepare than their fresh counterparts. Pop them in the microwave or sauté them for a nutritious side dish for dinner.

Recipe: Easy Way to Roast Brussels Sprouts & Asparagus – Diabetes ...

• cauliflower rice is a great substitute for white rice – it has the same texture and lots more health benefits. The frozen bagged option is inexpensive, easy, and lasts a while in your freezer.

Cauliflower shortages as extreme weather kills crops - BBC News

• chopped onion is a cheap, easy, and convenient way to add quick flavor to recipes without the watery eyes and chopping!

Chopped Onions - Cookidoo® – the official Thermomix® recipe platform

• mixed veggies are an easy addition to lots of meals – steam them or use them in soups, stews, curries, stir-fries, slow-cooker meals, and even casseroles.

BIG COUNTRY Mixed Veggies

To reinforce eating the rainbow with your child, check out this “Eat the Rainbow” song and video! https://youtu.be/1u5HOURq7kQ
To keep track of how well your family eats across the rainbow this week use this tracking sheet.

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