Healthy Dearborn: Fun Healthy Resources

Physical Activity 

Let's Roll for Fitness – January Fitness Challenge – Keeping Kids in Motion

Not sure how to do some of the movements? Check them out here: 

how to do mountain climbershow to do a burpeehow to do a seal jackhow to do side jumps 

Nutrition 

Apple Cinnamon Stovetop Granola         

INGREDIENTS:  

  • 1 cup rolled oats (gluten-free certified if necessary) 
  • 1/4 cup raw chopped pecans (or other nut) 
  • 1/4 cup raisins                         
  • 1 tsp cinnamon                                                        
  • pinch of sea salt 
  • 1/2 apple, grated  
  • 1 1/2 Tbs honey 
  • 1 tsp coconut oil, melted 
  • 1 egg white, frothed 

INSTRUCTIONS: 

  1. In a large bowl combine rolled oats, pecans, raisins, cinnamon and sea salt. 
  2. Add in apple, honey and coconut oil and give it a good stir. 
  3. Add in egg white and stir. Should form granola clusters. 
  4. Heat a non-stick skillet over med-high heat. 
  5. Add granola and flatten with a spatula to form one large layer of granola. 
  6. Cook for 3 minutes before flipping, flattening with the spatula again and cooking for another 3 minutes. Watch carefully so it doesn’t burn (lower heat if you sense it is burning). 
  7. Lower heat to medium and continue cooking for 4-5 minutes or until granola has crisped up. Break up clusters as needed. 
  8. Serve with almond milk or yogurt and fruit. 
  9. Store in an airtight container for several days. 

Covid Resources: 

It’s flu season! Each flu season is unique and can affect people differently. An annual seasonal flu vaccine is the best way to help protect you and your family against the flu. It is even more important now than ever to get vaccinated. Getting your flu shot this year protects you, protects your family, and helps make sure healthcare workers and hospitals in your community have resources to continue to treat COVID-19 patients.  

It’s not too late to get the flu shot. With flu season lasting into April or May, getting a flu shot now will help protect you and your family for the next couple of months. To find a flu vaccine clinic near you, click here.  

انت والانفلونزا – مراكز مكافحة الأمراض والوقاية منها 

For more information about the flu and the flu vaccine, visit https://www.nkfm.org/help-information/about-flu-and-flu-vaccine

*Click here to submit feedback and additional ways Healthy Dearborn can help support you and your family with physical activity, nutrition and/or Covid resources.  

Healthy Dearborn: Fun, Healthy Resources

Physical Activity:

Physical activity is essential to a healthy lifestyle. You should get in at least 60 minutes of physical activity in everyday by doing activities you like to do. You do not need to get all 60 minutes in at one time. Instead, try being active for 15 minutes, four times a day. According to the USDA, at least three days of the week should include moderate to high intensity activity and it should make up for the majority of your 60 minutes. When choosing activities, make sure to change it up and choose different strength, flexibility, and endurance activities.

  • Strength activities work and build your muscles. Strength activities can include lifting weights, carrying groceries, using resistance bands, doing squats, and several sports like football.
  • Flexibility activities stretch your muscles. Flexibility activities make it easier for you to bend down to tie your shoes and look over your shoulder. Examples of flexibility activities are stretching, yoga, and dancing. It is important to always stretch after doing endurance or strength activities. 
  • Endurance activities, also called aerobic activities, strengthen your heart and lungs. You may feel an increase in your heart rate, start to breathe heavier, and even sweat while doing endurance activities. Examples of endurance activities are brisk walking, jogging, yard work, climbing the stairs, and some sports, like basketball.

Use this interactive tool from Move Your Way to see how you can build 60 minutes of physical activity into your day.

Nutrition:

Turkey Pinwheel Tree

SONY DSC

Pinwheels are such a great finger food! They can be made with a wide variety of fillings and are something that can be prepared in advance. For these festive themed pinwheels, spread a layer of low-fat cream cheese onto a spinach flavored tortilla shell then fill with your favorite healthy fillings, like low fat cheese, sliced turkey breast, finely diced red pepper and green leaf lettuce.

Slice the “logs” into pinwheels and stacked them neatly on a small plate. Make the star by cutting a yellow pepper. Have fun!

Covid Resources:

*Click here to submit feedback and additional ways Healthy Dearborn can help support you and your family with physical activity, nutrition and/or Covid resources.  

Tips for Social Distancing

When going out in public, it is important to stay at least 6 feet away from other people and wear a mask to slow the spread of COVID-19. Consider the following tips for practicing social distancing when you decide to go out.

  • Know Before You Go: Before going out, know and follow the guidance from local public health authorities where you live.
  • Prepare for Transportation: Consider social distancing options to travel safely when running errands, walking, bicycling, wheelchair rolling, or using public transit.
  • Limit Contact When Running Errands: Stay at least 6 feet away from others who are not from your household while shopping and in lines.
  • Choose Safe Social Activities: It is possible to stay socially connected with friends and family who don’t live in your home by calling, using video chat, or staying connected through social media. If meeting others in person (e.g., at small outdoor gatherings, yard or driveway gathering with a small group of friends or family members), stay at least 6 feet from others who are not from your household. Follow these steps to stay safe if you will be participating in personal and social activities outside of your home.
  • Keep Distance at Events and Gatherings: It is safest to avoid crowded places and gatherings where it may be difficult to stay at least 6 feet away from others who are not from your household. If you are in a crowded space, try to keep 6 feet of space between yourself and others at all times, and wear a mask. Masks are especially important in times when physical distancing is difficult. Pay attention to any physical guides, such as tape markings on floors or signs on walls.  Allow other people 6 feet of space when you pass by them in both indoor and outdoor settings.
  • Stay Distanced While Being Active: Consider going for a walk, bike ride, or wheelchair roll in your neighborhood or in another safe location where you can maintain at least 6 feet of distance between yourself and other pedestrians and cyclists. If you decide to visit a nearby park, trail, or recreational facility, first check for closures or restrictions. If open, consider how many other people might be there and choose a location where it will be possible to keep at least 6 feet of space between yourself and other people who are not from your household.
  • A Teen’s Guide to Understanding and Coping with COVID-19

*Click here to submit feedback and additional ways Healthy Dearborn can help support you and your family with physical activity, nutrition and/or Covid resources.  

Healthy Dearborn – Fun, Healthy Resources

Physical Activity:

Thanksgiving ABC Workout

Use words like: THANKS, GRATEFUL, TURKEY, GOBBLE, and GRAVY; for a challenge try THANKSGIVING

OR

come up with different ideas to use such as messages, foods, or things you are thankful for this year!

Nutrition:

November is squash month! Squash is a nutritious fruit and winter squash is a staple during the cooler months. Winter squash comes in many varieties including acorn squash, butternut squash, pumpkin, and spaghetti squash. It can be roasted, steamed, and even cooked in the microwave. Make sure to pick a winter squash that that has a firm outer shell and feels heavy for its size. Once you purchase your winter squash, store it in a dry place like the countertop. See what is available at your local grocery store or farmers market and check out this Roasted Butternut Squash Soup recipe from Michigan Harvest of the Month.

This institution is an equal opportunity provider.

Covid Resources:

Help Children Learn at Home

Stay in touch with your child’s school

  • Many schools are offering lessons online (virtual learning). Review assignments from the school, and help your child establish a reasonable pace for completing the work. You may need to assist your child with turning on devices, reading instructions, and typing answers.
  • Communicate challenges to your school. If you face technology or connectivity issues, or if your child is having a hard time completing assignments, let the school know.

Create a flexible schedule and routine for learning at home

  • Have consistent bedtimes and get up at the same time, Monday through Friday.
  • Structure the day for learning, free time, healthy meals and snacks, and physical activity.
  • Allow flexibility in the schedule—it’s okay to adapt based on your day.

Consider the needs and adjustment required for your child’s age group

  • The transition to being at home will be different for preschoolers, K-5, middle school students, and high school students. Talk to your child about expectations and how they are adjusting to being at home versus at school.
  • Consider ways your child can stay connected with their friends without spending time in person.

Look for ways to make learning fun

  • Have hands-on activities, like puzzles, painting, drawing, and making things.
  • Independent play can also be used in place of structured learning. Encourage children to build a fort from sheets or practice counting by stacking blocks.
  • Practice handwriting and grammar by writing letters to family members. This is a great way to connect and limit face-to-face contact.
  • Start a journal with your child to document this time and discuss the shared experience.
  • Use audiobooks or see if your local library is hosting virtual or live-streamed reading events.

Ask about school meal services

Check with your school on plans to continue meal services during the school dismissal. Many schools are keeping school facilities open to allow families to pick up meals or are providing grab-and-go meals at a central location.

Fun Online Family Activities

Free, federal resources to learn something new from the comfort of your own home

Learn more here: https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/children/learning.html

*Click here to submit feedback and additional ways Healthy Dearborn can help support you and your family with physical activity, nutrition and/or Covid resources.  

Healthy Dearborn – Fun, Healthy Resources

Physical Activity:

Complete each activity 12 times to spell out the word SPOOKY. Repeat 4 times.

Nutrition:

Frankenstein Green Smoothie

Turn an ordinary green smoothie into Frankenstein! Simply draw a Frankenstein face on the outside of a mason jar or glass with a Sharpie (black permanent marker). Then blend together your favorite green smoothie recipe and pour it in. Finish it off with a few blueberries on top.

The right ratio of leafy greens to fruit makes it sweet as you reap all the healthy benefits of a green smoothie. This recipe is full of iron, potassium and vitamins — and tastes like a tropical treat from all the island fruit. Yet the best part is how simple and quick it is to make! You only need 5 ingredients and all of them can be found at your local grocery store.

Ingredients:

  • fresh spinach
  • frozen pineapple
  • frozen mango
  • fresh banana
  • Milk

Directions:

Toss 1 cup of spinach into a blender.  Pour in 1 cup of milk.  Blend this together on a high speed until the spinach is pulverized and liquid.  Add 1 and 1/2 cup fresh or frozen fruit. Blend again until the fruit is well blended.  (You could use other liquids for your smoothie instead of the milk.  Try juice, almond milk, water, or coconut milk. Also consider adding ice cubes for a frozen drink.) 

Variations: Don’t like this combination? You can substitute for other greens and fruits! The nice thing about this recipe is that you can use whatever fruits or vegetables you’ve got on hand. Other ingredients might include frozen (or fresh) blueberries, raspberries, kiwi, blackberries, cherries, pears, apples, peaches, or any fruits.  For the green color you could substitute kale or other leafy green vegetable.  

COVID-19 Resources

Mask wearing is not always easy or fun, but it’s an important step to keep you and those around you safe. Whether you’re out in the community with your family or you returned to school for in-person learning, wearing a mask may be required. Below are some fun and easy tips to encourage mask wearing:

  • Decorate your mask using tie-dye or fabric markers or make your own at home using an old t-shirt or fabric with your favorite pattern. As always, make sure to get adult permission first.
  • Clip a lanyard onto the ear strap. If you take your mask off, it’s now hanging around your neck as reminder to put it back on. 
  • Practice at home. Get your family involved in practicing mask wearing for a day. 
  • Be consistent in wearing your mask properly and not touching it while wearing it. The more you practice, the easier it gets. 

In addition to wearing our mask over your nose and mouth, there are other important steps you should follow to keep yourself and those around you safe. These include:

  • Wash your hands with soap and water for at least 20 seconds. If soap and water is not readily available, use hand sanitizer.
  • Avoid touching your eyes, nose, mouth, and mask.
  • Maintain at least six feet of distance between you and another person.
  • Stay home if you feel sick.

Please visit the Healthy Dearborn, Fun, Healthy Resources Survey to submit feedback and additional ways Healthy Dearborn can help support you and your family with physical activity, nutrition and/or COVID-19 resources.   

Thursday, June 11 – Last day of School!!! Summertime Gardening Tips

We’ve finally made it! The last day of school, but fear not…we’re still going to work hard today.

Physical Activity

It’s well understood in the research that spending time in nature directly boosts physical and mental well-being. Gardening, therefore, is a super healthy habit!

Gardening activity – lifting, raking, digging, even pulling weeds can provide all four types of exercise – endurance, flexibility, balance and strength! Don’t have a good spot for your own garden? Find a community garden near you with the American Community Gardening Association. Try Make your gardening movements deliberate – alternate raking with your right or left hand, do a lunge or squat when you’re moving from one garden bed to the next, or shoveling heavy piles of dirt are all good functional fitness activities.
For a challenge today, work with a partner and alternate stations at your gardens. Take turns digging, planting, raking, and watering.getting a space ready for gardening!


Nutrition and Healthy Eating
Gardening Greats: Maintaining your garden
Summer is the perfect time to work in the garden and what a great way to get some exercise, fresh air, and sunshine. But what do we actually need to do to keep up a garden – can’t plants take care of themselves? Not really! Plants in gardens need to be maintained and that’s where we as gardeners come in. So what do plants need from us? Generally they need the two W’s- water and weeding.
Water – Vegetables need to be watered whenever the soil dries out, or when very hot weather makes them droop (we call this wilting). If you don’t already have a watering can, use this quick video to see how you can make one out of things in your home.
Weeding– Why can’t we just let weeds grow? We pull weeds so that they don’t steal our plants sunlight, water, and nutrients. Check out this video and learn how to pull weeds properly and how to keep them from growing in the first place. To document your garden growth this summer use this journal template.
Gardening activity – lifting, raking, digging, even pulling weeds can provide all four types of exercise – endurance, flexibility, balance and strength! Don’t have a good spot for your own garden? Find a community garden near you with the American Community Gardening Association. Try getting a space ready for gardening!