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. 
  1. Add in apple, honey and coconut oil and give it a good stir. 
  1. Add in egg white and stir. Should form granola clusters. 
  1. Heat a non-stick skillet over med-high heat. 
  1. Add granola and flatten with a spatula to form one large layer of granola. 
  1. 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). 
  1. Lower heat to medium and continue cooking for 4-5 minutes or until granola has crisped up. Break up clusters as needed. 
  1. Serve with almond milk or yogurt and fruit. 
  1. 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 an important way to improve your health. 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 of activity in at one time. You can be active in short bursts and work your way up throughout the day.  There are three different types of physical activity: strength, flexibility, and endurance.

  • 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.

How are you going to stay active this winter? Use the template below to make a physical activity plan and see if you can reach 60 minutes.

WHEN?Before schoolPE ClassOther times throughout the school dayAfter school but before dinnerAfter dinnerTOTAL
WHAT CAN YOU DO AND FOR HOW LONG?      

Nutrition:

Grinch Kabobs

Find the recipe at allceipes.com https://www.allrecipes.com/recipe/240180/grinch-kabobs/?internalSource=hub%20recipe&referringContentType=Search&clickId=cardslot%202

Covid Resources:

WHAT IS SOCIAL DISTANCING? WHY ARE WE DOING IT?

Social distancing means staying away from other people to slow down the spread of the coronavirus. People catch COVID-19 from other people who already have it. By closing schools and businesses and staying home, we can make sure fewer people will catch it at one time. This makes it easier for hospitals to help the people who get very sick.

HOW LONG WILL THIS LAST?

No one knows. Social distancing could last for weeks or months.

But here’s the good news: There are lots of people working to fight COVID-19. Doctors and nurses are taking care of people with the virus. Scientists are looking for new medicines. Factory workers are making hospital supplies. Grocery store workers are making sure people can buy food.

You can help them by staying home and wearing a mask if you have to be in public.

WHAT SHOULD I DO?

  • Keep eating healthy foods! Try your best to fill your plate with GO foods: – Fruits like apples or grapes
    Vegetables like broccoli, carrots, or squash
    Proteins like chicken, fish, or beans
  • Dairy products like low-fat milk or yogurt
    Grains like oatmeal, whole-grain pasta, or brown rice
  • Keep exercising! It’s OK to play outside if you stay at least 6 feet away (about 3 BIG steps) from other people.

– Stuck inside? Crank up some music and have a 10-minute dance party!

  • Feed your brain! Your teachers have probably told you about educational apps and games you can use to keep your mind in shape. Here are more ideas:

– If you have a Memphis Public Library card, you can check out books on a phone or tablet using the free Libby app.

– Learn a new skill from a family member. Ask how to make your favorite food or shoot the perfect free-throw!

– Wash your hands! Use soap and warm water. Sing “Happy Birthday” TWICE to yourself while you scrub.

*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.   

D-SHINES Content: Week 11

Welcome back everyone. I hope you had a safe, healthy, restful Thanksgiving break. Hopefully some time way was enough to help everyone recharge a little. This weeks lessons and information will be an excellent way to recover from the holiday binge.

Grades 6-8: https://docs.google.com/document/d/1gbb0u3F7NoCiwAJR0gcCZavrE_EY3tQ_IiVTAfKWoBQ/edit?usp=sharing

As always, thanks to D-SHINES for the excellent content and to their committment to our children and communities. Everyone have a great week.

D-SHINES Content: Week 10 — Happy Thanksgiving!!!

Grades 6-8: https://docs.google.com/document/d/1qOq8yI7CEhlRW1rVsDzWhL85bm6qxO1J9VxgSVU4nPk/edit?usp=sharing

This week we are thankful for many things, one of which is our relationship with D-SHINES! On behalf of myself, the PE staff and the Dearborn Public Schools like to say “thank you” for all you do for each and everyone one of us. Our partnership is strong and our kids and communities reap the benefits of our alliance. Thank you!

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.