Healthy Dearborn – Fun & Healthy Resources

Physical Activity

February is American Heart Month! Check out our heart healthy activities to get moving! It is important to stay active as part of keeping our hearts healthy and leading a healthy lifestyle. You can learn more about physical activity opportunities and content provided by Dearborn SHINES and LAHC by scanning the QR codes: 

Our physical activity for Heart Month will certainly keep your heart pumping!

How Hard Does Your Heart Beat?

Let’s see how fast our hearts can beat! You can use your fingers to feel how fast your heart is beating while sitting down. You can even count how many beats there are in a minute and write it down! Touch your wrist, neck, or chest to feel your heart beating. Now try these exercises and feel how fast your heart is beating after! Be sure to count how many beats per minute!

Marching in place     Hopping
Running in place Dancing
Jumping in place Running in Place


February is American Heart Month. Our hearts need healthy food to function properly. A heart-healthy lifestyle starts with healthy food choices. Choosing certain foods, like fruits and vegetables, whole grains, low-fat dairy, and protein rich foods is a great start to keeping your heart healthy. Examples of these foods include:

  • Fruits and Vegetables: apples, bananas, oranges, pears, leafy greens (spinach, collard greens, kale), broccoli, carrots
  • Whole grains: oatmeal, brown rice, whole-grain bread
  • Low-fat dairy: milk, cheese, yogurt
  • Protein: fish, turkey, chicken, eggs, nuts, legumes

A fun, heart healthy snack you can make at home is a Fruity Smoothie.


  • 1/2 to 3/4 cup cranberry juice
  • 1 cup strawberry yogurt
  • 1-1/2 cups frozen unsweetened strawberries
  • 1 cup frozen unsweetened raspberries


In a blender, combine all ingredients; cover and process until smooth. Pour into chilled glasses; serve immediately.

Covid Resources

Getting the appropriate care during these times is very important. See the recommendations below from the CDC about doctor visits and getting medicine.

Talk to your doctor online, by phone, or e-mail

  • Use telemedicine, if available, or communicate with your doctor or nurse by phone or e-mail.
  • Talk to your doctor about rescheduling procedures that are not urgently needed.

If you must visit in-person, protect yourself and others

  • If you think you have COVID-19, notify the doctor or healthcare provider before your visit and follow their instructions.
  • Cover your mouth and nose with a mask when you have to go out in public.
  • Do not touch your eyes, nose, or mouth.
  • Stay at least 6 feet away from others while inside and in lines.
  • When paying, use touchless payment methods if possible. If you cannot use touchless payment, sanitize your hands after paying with card, cash, or check. Wash your hands with soap and water for at least 20 seconds when you get home.

Limit in-person visits to the pharmacy

  • Plan to order and pick up all your prescriptions at the same time.
  • If possible, call prescription orders in ahead of time. Use drive-thru windows, curbside services (wait in your car until the prescription is ready), mail-order, or other delivery services. Do the same for pet medicine.
  • Check with your doctor and pharmacist to see if you can get a larger supply of your medicines so you do not have to visit the pharmacy as often.

Resources brought to you by:*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 

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 


Apple Cinnamon Stovetop Granola                                        


  • 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 


  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

*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.