THE STAGE PAGEDearborn Public Schools

May 6th Wednesday May 6th

Physical Activity
Handout: Coin Flip Fitness; ABC Workout of the Day
Today you will begin with a workout called Coin Flip Fitness. Then check out the ABC workout of the day, and finish with a guided relaxation that is designed to help you release all of your worries.

1. Begin with a fun activity that is called Coin Flip Fitness.
   ○ Check out this Coin Flip Fitness handout and grab any coin to get started. The coin needs to have a heads side and a tails side.
2. Now that your warmed up let’s get some good activity in with the ABC Workout of the Day. This week our words to use are TOGETHER and CARING. Use the ABC workout of the day handout to perform the exercises for each letter in the work. Check out the videos that are linked to the letter if you need help!
   ○ Check out the workout handout here: ABC Workout of the Day
3. This week check out this guided relaxation from Cosmic Kids. It is designed to help children release their worries.
   ○ https://www.youtube.com/watch?v=K1SVHDcQH7o (Time: 7:49)

Nutrition and Healthy Eating
Handout: Word Scramble Activity
A healthy diet contains WHOLE grain carbohydrates which can sometimes be tricky to locate. One way to tell if a food is a whole grain is to look to see if the word “WHOLE” is on the food label. Some food packages may have a WHOLE grain stamp on the package instead that says, 100% of the food is made of whole grains. This week have your child check the food labels in your pantry to see how many of the carbohydrates they find say WHOLE or have a 100% whole grain stamps.
They can then compare the whole grains they found in your house to the ones listed in this WORD SCRAMBLE
For a tasty and healthy whole grain snack try our Healthy Whole Grain Trail Mix
• 1 cup walnuts, almonds, or other nuts (halves or coarsely chopped)
• ¼ cup raisins, craisins, or other dried fruit
• 3 1/2 cups unsweetened whole-grain cereal (i.e., chex, cherrios,etc)
• 1 cup popcorn
• 1 cup broken pieces of dark chocolate
• Mix together and enjoy!

May 5th Tuesday May 5th

Physical Activity
Handouts: Flexibility Flow; Chalk Your Walk
Happy Cinco de Mayo! Starting the day with some exercise will offset the tacos and guacamole you may eat later! Today’s combination of gentle yoga and a chalk walk are great ways to have fun and stay active!

1. Today’s yoga, the Flexibility Flow, from the Kids Work It Out program focuses on poses that lengthen and stretch the muscles, prevent injury and improve athletic performance. Stretching with yoga is a great way to get your kids moving in the morning or a way to relax after a long day.
   o https://youtu.be/9HswrvWMgNc (Time: 15:50)
2. Now it’s time to do a Chalk your Walk obstacle course. This one is bigger and better than before. Use the handout to create your course on the sidewalks or driveway. You could even leave it up for your neighbors to try out.
   o Learn how to Chalk Your Walk with this Handout

Nutrition and Healthy Eating
Handout: Hydration Handout
Spring is in the air and warmer weather is around the corner. As the weather warms up it’s even more important to stay hydrated- but it’s important to make sure your children do so in a healthy way. Sports drinks may seem like a good healthy option to keep your children hydrated BUT they are loaded with sugar. The next time your children ask you for a sports drink perhaps you can have them try coconut water instead! Coconut water is a great lower-sugar, lower calorie alternative to sports drinks.
Try this Citrus Coconut water recipe this week:
• 1/2 lemon washed and sliced
• 1/2 lime washed and slices
• Fill a large cup or water bottle with ice
• Squeeze and drop in lemon and lime slices
• Pour in 2 cups of coconut water
• Serve and enjoy!
For other healthy hydration ideas check out this handout from Food Hero
• Remember to stay hydrated!

May 4th Monday May 4th

Physical Activity
May the 4th be with you! It’s National Star Wars Day! Today we’ll train with some Jedi, Kylo Ren, and Obi Wan to get a great Star Wars-themed workout! Don’t have a light saber handy? You can pretend or you can use whatever you may have handy, long spoon!

These are short videos from Get Kids Moving – so combine a few of your favorites and get your Star Wars training on!
• Star Wars Jedi Workout: https://youtu.be/yVY_awAiV5k (Time: 3:46)
• Star Wars Kylo Ren ‘SITH’ Workout: https://youtu.be/2eI9BoQLTfo (Time: 5:00)
• Obi Wan Star Wars Workout: https://youtu.be/OHOTNEtC3Rc (Time: 4:19)
• Star Wars Light Saber Tabata: https://youtu.be/3h9am97W4Rc (Time: 4:22)
#
BONUS: Challenge your friends on social media (Instagram, TikTok, Twitter, Facebook), to work it like Obi Wan too! To tag us, use #healthykidsquarantined.

Nutrition and Healthy Eating
Eating fruits and vegetables can help you “fuel your force!” Starfighter Pilots must keep their energy up when headed into battle, and these fruity TIE tributes are just the snack they need when fighting against the Rebellion!

Fruit TIE Fighter (find this recipe – and pictures! – on the Star Wars website)
Ingredients:
• ½ a banana
• 2 apples
• 1-2 tablespoons of nut butter
Directions:
• Slice the banana into rounds
• Slice the apples into rounds, then trim the edges to form a hexagon

• Use the nut butter to secure the apple ‘wings’ to the banana
• Stand them upright to serve – and don’t play with your food too much before you enjoy!
Want to see how fruit, like in these TIE Fighters, fits in with a healthy diet? Check out the Star Wars Check for an easy guide for families to identify healthier food and beverage options!

May 1st Friday May 1st

Physical Activity
Today will begin with a Disney Family workout and the checkout some more yoga from Cosmic Kids Yoga. Then you can end your week with a catching challenge!

1. Check out this Lion King Workout with Get Moving with Disney (Time: 11:49)
   ○ https://youtu.be/kKuVq48vUcw
   ○ Start your day with a fun balance and strengthening activity enacting your favorite Lion King characters.
2. Then join Cosmic Yoga Kids by following them on a FROZEN Yoga Adventure (Time 30:32)
   ○ https://youtu.be/xlg052EKMtk
   ○ This is a fun video will tell a story of Frozen, while being physically active
3. Finish the day with practicing your throwing and your catching.
   ○ Check out this At Home Catch Quest
   ○ Then try to challenge yourself with these catching and throwing tricks!

Nutrition and Healthy Eating
We learned yesterday that Vitamin C provides many benefits like preventing sickness! We also know that smoothie’s are a great way to make sure we are getting enough vitamin rich fruits and veggies.
Try this Vitamin C Booster Smoothie and Share creations online, by posting with #healthykidsquarantined!
Ingredients:
• 1 orange peeled and de-segmented
• 1 chopped banana fresh or frozen
• 1 cup low fat milk
• 1 cup ice optional
• Optional Vitamin C-rich additions (½ cup strawberries, ½ cup pineapple; 1 carrot)
Directions:
Mix in a blender and pulse until smooth. Serve immediately while cold. Share your smoothie creations by posting it online, using #healthykidsquarantined

Apr 30th Thursday April 30th

Physical Activity
Handout: Cardio Yoga Flow; ABC Workout of the Day
Today you will begin with yoga from Kids Work It Out. Then there is a great HIIT video designed for the whole family, and finally finish with our ABC Workout of the Day!

1. Today’s Cardio Yoga Flow from Kids Work It Out, focuses not only exercising our hearts, but also demonstrates mindful breathing as a tool that can calm ourselves during stressful situations.
   ○ https://youtu.be/G4yYtHTeQa0 (Time: 7:03)
2. Now take advantage of a HIIT workout that is designed just for kids. Follow along to the prompts. You might need to add your own music to this one so we also gave you a couple of suggestions.
   ○ https://youtu.be/0_2gU2E0HOQ (Time 7:24)
   • Hip Hop F.E.E.T from Hip Hop Public Health (Music Track 1)
   • Beautiful from Hip Hop Public Health (Music Track 2)
3. Finish the day, with the ABC Workout of the Day. Instead of the site word sheet this week, spell out the word STRONG and PERSEVERE.
   ○ Check out the workout handout here: ABC Workout of the Day

Nutrition and Healthy Eating
Today we’re going to discuss Vitamin C and its benefits. Vitamin C is very helpful in boosting your immune system. Did you also know that Vitamin C helps with the absorption of iron, promotes wound healing and helps maintain cartilage, bones, and teeth.
As we try to build out healthy snacks this week, keep in mind the food below that will not only add variety to your family’s diet but will also provide a daily dose of Vitamin C.
Try one of these foods to get your daily dose of Vitamin C:
• citrus fruits, like oranges
• cantaloupe
• strawberries
• tomatoes
• broccoli
• cabbage
• kiwi fruit
• sweet red peppers
For creating snacks with more vitamin density check out 10 tips for kid-friendly veggie and fruit snacks! Also, find all the hidden food words in this word search!

Apr 29th Wednesday April 29th

Physical Activity
Today is International Dance Day! We are going to celebrate by dancing with Hip Hop Public Health. We will start out with learning some fun moves and then we will end with a great beat and message about washing your hands! If allowed by your guardians you can even post a video of your own on TikTok!

1. Begin by learning the Dribble Bounce by Hip Hop Public Health (Time 2:28)
   ○ https://hhph.org/resources/dribble-bounce/
2. Then, try out your skills by trying the Bounce moves (Time 7:24)
   ○ https://hhph.org/resources/bounce/
3. If you really want to challenge your skills, check out this extended version of a Bounce dance (Time 12:07)
   ○ https://hhph.org/resources/bounce-extended-mix/
4. Check out this 20 second or more video from Hip Hop Public Health (Time 3:29)
   ○ https://hhph.org/resources/20-seconds-or-more-video/
   ○ Once you see the video about washing your hands, think about how you could use some of your new moves that you learned and incorporate them into your own video about washing your hands. Participate in the #20secondsormore Challenge
   • As long as its ok with the adults in your life, join in on the fun with TikTok or Facebook and post your own using the 20 seconds or more song. Don’t forget to tag us! #healthykidsquarantined #20secondsormore #hiphoppublichealth
   • Check out examples of #20secondsormore videos on TikTok and Facebook

Nutrition and Healthy Eating
Healthy Snack Hack: Banana ‘Nice’ Cream
Desserts mostly fall under the category of a “Whoa” food, or something that we only eat every once in a while. But not this banana ‘nice’ cream- try this healthy twist on an ice cream dessert!
Ingredients:
• 2-3 ripe bananas (make sure they are ripe!)
• ¼ cup of milk (any type you like, our favorite is almond!)
• Pinch of salt
• Mix-ins of your choosing
Directions: Peel and cut bananas into big chunks. Put them in an airtight container or bag and freeze them. Once frozen, put all ingredients in a blender or food processor and blend until you get a soft-serve texture (adding more or less milk as needed). Serve immediately, or pop back into the freezer for 30 minutes to firm it up. There are so many options to customize this like your favorite ice cream flavor – see this site for lots of ideas!

Apr 28th Tuesday April 28th

Physical Activity
Handout: Slow Yoga Flow
Today will take you through a range of physical activities that are fun for the whole family. Begin with a Slow Flow Yoga from Kids Work it Out, then have fun with a LesMills fitness workout. Finally, finish the day with a family walk!

1. Today’s yoga, the Slow Yoga Flow, from the Kids Work It Out program. Today’s flow focuses on movement-based mindfulness which will teach you how to be calm and mindful while still moving!
   o https://youtu.be/WezQOr3PfHY (Time: 7:51 min)
2. Our next video is a fitness workout with LesMills! It is created for kids with their Born to Move series. This fitness workout to music is called Meet Down in Africa.
   o https://watch.lesmillsondemand.com/born-to-move/season:1/videos/born-to-move-16-6-7-meet-down-in-africa (Time: 23 min)
3. Finish today with a family walk:
   o Enjoy the weather (hopefully it’s a nice day) and take a family walk! Don’t forget to follow social distancing guidelines and wear a mask if you need to!

Nutrition and Healthy Eating
Today we will focus on encouraging our children to CHOOSE water to drink when they are thirsty! But, sometimes you may find your family craving something different to drink like sweet and fizzy pop. Drinking pop can pack sugar into your diet, add hundreds of unnecessary calories to your daily intake, and causes cavities! For a great, fizzy treat, try this pop alternative:
• Start with your children’s favorite kind of juice – make sure it’s 100% juice with no added sugar (Try apple, cranberry, or grape)
• Add ¼ cup of juice into 1 cup of sparkling water
• Stir it well and drink it over ice
• This adds flavor and bubbles without the added sugar, while still giving you plenty of hydration
• Share your children’s creations and recipes by posting online, using #healthykidsquarantined Remember to stay hydrated!

Apr 27th Monday April 27th

Today’s forecast is sunny & 67! Let’s get outside and play today. 🙂

Physical Activity
This week we will begin with the Victorious Flow with Go Noodle and then be active with a total body circuit that is designed for families to do together! End your physical activity time with a game of physical Activity Simon Says.
• Victorious Yoga Flow with GoNoodle! (Time: 3:53min)
o https://youtu.be/rC0m_-HQcRU
o This flow shows kids how to grow strength and confidence from inside themselves. It could help deal with nervousness or uneasiness that your kids might be experiencing.
• Total body circuit for kids! (Time: 10:40min)
o https://youtu.be/FmWPRv6g9aI
o This is a great way for your kids or your whole family to get your heart rate up and enjoy the benefits of moderate to vigorous physical activity.
• Physical Activity Simon Says
o One person is “Simon” and goes through asking family members to do different physical activities such as running in place, jumping up and down, jumping jacks, etc. Of course if they do it without the phrase “Simon Says” in front then they are “out”. If someone gets “out” just have them march in place until the game starts over.
o Variation: If you use facetime or other video platforms, you could have your child do this with their friends or other family members.

Nutrition and Healthy Eating

Handout: MyPlate Snack Sheet
Healthy snacks give children energy between meals. Foods that fit into MyPlate food groups make great anytime snacks: fruits, vegetables, low-fat dairy, whole grains, and lean protein such as a handful of nuts. Use this SNACK acronym to help you and your children build healthy snacks:
Simple – easy to make

Nutritious – foods from MyPlate

Affordable & Available – you have them at your house or at school

Colorful – remember we want to eat a rainbow

Kid-friendly

This week try frozen grapes for a healthy and sweet snack you are sure to love! Frozen Grapes:

1. Rinse grapes in cold water for 30 seconds
2. Gently pull grapes from their stem and place on a clean kitchen towel
3. Place all the rinsed grapes into a Ziploc bag and put the bag into the freezer
4. Freeze the grapes for 8 hours

Apr 24th Activity Log

Please either print or write this activity log down on paper that I have posted here. Follow the instructions on the bottom of the activity log. I am grading you on your participation for the remainder of the year. I want to keep it simple because of all the other work you are trying to do in your classes. Please write down any other physical activities you are doing as well. Please continue to follow and do the other activities I post daily as well. Staying active will help you get through all of this.

Apr 24th TGIF – April 24 – Activity & Nutrition

Physical Activity
Today will begin with yoga from Cosmic Kids. Then you can join KIDZ BOP, learn a new dance, and finish with learning how to juggle.

1. RoboDog Yoga with Cosmic Kids Yoga (Time: 11:49)
   ○ https://www.youtube.com/watch?v=iS_B6JhIpsg
   ○ Start your day with a nice, calming yoga video that will stretch the body.
2. KIDZ BOP Kids – If I Can’t Have You (Time: 3:45)
   ○ https://www.youtube.com/watch?v=ZAf83seXbRU
   ○ This is a fun dance video that will get the heart rate up.
3. Finish the day with learning how to juggle using scarves (if you don’t have scarves you can use plastic bags or bandanas)
   ○ Check out this video to learn two scarves first: https://www.youtube.com/watch?v=ve2FKNctOBg
   ○ Then check this three scarf video out: https://www.youtube.com/watch?v=uWiZ4fNqu5c

Nutrition and Healthy Eating
Healthy Smoothie Recipe (Creative Rainbow Smoothie)
Smoothies are a great way to encourage children to eat the rainbow. You can add fruit and veggies and even add in some ingredients that can provide plant-based protein and healthy fat.
Use our formula to be creative this week as you build a creative smoothie so that your child can eat across the rainbow!
Ingredients:
● 1 cup milk
● 1/2 cup fresh or frozen fruit (ex: blueberries, strawberries, mango, apple, banana)
● 1/2 cup veggies fresh or frozen (ex: kale, spinach, cauliflower, zucchini, squash, sweet potato, beets)
● Add in plant protein and fat: hemp or chia seeds, nut butter, avocado
Print this mini poster for your fridge so you can practice smoothie building in the kitchen!
Add to the nutrition fun! Listen to You Are What You Eat from Hip Hop Public Health while you are making your smoothie! Don’t forget to share your smoothie creations by posting it online, using #healthykidsquarantined.