Healthy Activity and Healthy Eating

Good morning

Each week we will be posting healthy eating and activities for at home. This coincides with our philosophy of teaching the whole child. Here are just a few reasons it is important for children to exercise:

  1. Kids who exercise are more likely to keep exercising as an adult.
  2. Exercise helps kids achieve and maintain a healthy body weight.
  3. Regular physical activity helps build and maintain strong, healthy muscles, bones and joints.
  4. Exercise aids in the development of important interpersonal skills—this is especially true for participation in team sports.
  5. Exercise improves the quantity and quality of sleep.
  6. Research shows exercise promotes improved school attendance and enhances academic performance.
  7. Kids who exercise have greater self-esteem and better self-images.
  8. Participating in regular physical activity prevents or delays the development of many chronic diseases (e.g., heart disease, diabetes, obesity, hypertension) and promotes health.
  9. Children who are active report fewer symptoms of anxiety and depression and a better overall mood.
  10. Exercise helps improve motor coordination and enhances the development of various motor performance skills.

At-Home Physical Activities

Take on the Day

Shortened URL: Take on the Day
Activity: MindfulnessBest For: K-5
Time: 1:19
Description: This is a wake-up video to energize the body. Skills Emphasized: breathing Link: Take on the Day
Obstacle Course

Shortened URL: Obstacle Course Ideas Video
Activity: Total body workoutBest For K-5
Description: Let’s get our Body Moving!! Our final activity today will have you work together to create an obstacle course in your living area or outside. You can use this video to come up with some ideas of how to created your obstacle course
Skills Emphasized: jumping, mobility, stamina, running
Other Resources: Obstacle Course Ideas Video
Get Moving with Moana

Shortened URL: Get Moving With Moana
Activity: Total body workoutBest For K-5
Time: 13:07
Description: Begin the day with a Disney Family Get Moving video! Your family will love canoeing with Moana, moving proudly like Maui and getting silly like Hei Hei.
Skills Emphasized: stretching, mobility, stamina
Other Resources: Get Moving With Moana

Shortened URL: Juggling Video
Activity: juggling, arm workout Best For K-5
Time: 10 minutes
Description: This time you are going to try and juggle. You will need two scarves, bandanas, sock, small towel, or plastic bags. 
Skills Emphasized: juggling, tossing, catching 
Other Resources: Juggling Video

At-Home Healthy Eating Tips and Recipes

Healthy Eating Tip

I Spy Fruit (K-5)
Vitamin C to the rescue! With all that’s going on in the world today, it’s more important now than ever before to be eating enough fruits and vegetables. Fruits are sources of many essential nutrients that are under-consumed, including potassium, dietary fiber, and vitamin C. Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, keeps teeth and gums healthy, and most importantly supports our immune system. 
(K-2) To help encourage your kids to eat more fruit, have them play this fun I Spy Fruit game and count the amount of each fruit on the page (K-2). 
(3-5) For older kids have them research on the internet the different fruits that are pictured in the worksheet and write one sentence about what vitamins each fruit has and is known” for providing.
Vitamin C
Has anyone ever told you to take Vitamin C when you’re getting a cold? It’s for good reason!  Vitamin C is very helpful in boosting your immune system and resisting infection, so it helps your body fight off germs that make you sick. Vitamin C does more than just boost your immunity, it also helps your body heal wounds, keeps your tissue like your gums and blood vessels healthy, and makes your cartilage, bones, and teeth strong.  
Try one of these foods to get your daily dose of Vitamin C:  citrus fruits (oranges), cantaloupe, strawberries, tomatoes, broccoli, cabbage, kiwi fruit, and sweet red peppers. 
Watch this video to learn more about Vitamin C and write a 5 sentences paragraph about what you learned. 

Healthy Recipes

Vitamin C can help you protect your immune system from the common cold. Check out these recipes that are rich in vitamin C. 

Baked Salmon with Orange and Ginger 
Ingredients (Serving Size 4)
800 g salmon fillet (pin-boned, skins removed)
2 tbs soy sauce
1 tbs rice wine vinegar
1/4 cup orange juice
2 tsp ginger (freshly grated)
1 clove garlic (minced)
1 tbs brown sugar
2 tbs fresh dill
3 spring onions (finely sliced, to garnish)
Heat oven to 400
Line a shallow oven tray or dish with baking paper and place fillet on baking paper.
Make a few cuts in the salmon fillet (to allow the sauce to infuse the fillet).
Combine soy sauce, rice wine vinegar, orange juice, ginger, garlic and brown sugar and pour over fillet massaging the sauce into those cuts.
Place the tray into the oven and cook for 12 minutes for rare, or 17 minutes for medium.
Sprinkle over dill and spring onions.
This is fantastic with a green salad or steamed snow peas/broccolini.

Broccoli and Garlic Quesadillas 
Ingredients (serves 2)
2 tortillas
1 tbs extra virgin olive oil
2 cup broccoli
1 tsp garlic
1/2 cup cheese
1/2 avocado
salt and pepper
1/2 lemon

Sauté broccoli, garlic and a tbsp of olive oil in a pan for five minutes.. just until the broccoli becomes tender.
Mash the avocado, add some salt and a squeeze of lemon into a bowl and mix. Spread just enough of the mix on the bottom of the wraps.
Add some sautéd broccoli on top, some dill, some cheese and place another wrap on top.
Put into the sandwich press for a couple of minutes or until it turns a little brown.
Remove from the sandwich press and cut into four.

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