Weekly Healthy Schools Tip

Good morning,

Below is your weekly healthy schools tip and menu.

Dr. Tynan

At-Home Physical Activities

Week 15

Yoga For Kids: Sun Salutations
Shortened URL: Sun Salutations	Activity: yoga, flexibilityBest For: K-5Time: 7:37Description: Start your day with a nice, calming yoga video that will stretch the body.Skills Emphasized: relaxation, strength building and flexibilityOther Resources: Sun Salutations

Mission Possible Challenge
Shortened URL: Mission Possible worksheet	Activity: muscular strength and enduranceBest For: K-5Time: variesDescription: Parents work with your child(ren) to complete the following Mission possible challengeSkills Emphasized: arm strength, balance, jumping, stamina, core strengthOther Resources: Mission Possible worksheet

Week 15

Healthy Eating Tip

We’ve talked about vitamins and fats in the food we eat, now we want to talk about sugars!

Elementary
- Did you know that many popular drinks like soda, sports drinks and even juice can have as much as 10 teaspoons of sugar added? Yikes! That much sugar is not good for our bodies or our teeth. Did you also know that water has zero sugar? This is what makes water our healthiest drink. But being healthy does not need to be boring! There are many ways to flavor water and keep it fun. Let’s try to flavor our water using a rainbow of fruits and veggies just like we eat the rainbow, we can also drink the rainbow! Follow the schedule below to make your way across the rainbow.

● Tuesday: Add watermelon and/or strawberries

● Wednesday: Add orange slices

● Thursday: Add lemon slices

● Friday: Add cucumbers slices

● Saturday: Add blackberries and/or blueberries

● Sunday: Build a rainbow drink by adding any or all of the above

● Fill one half of a pitcher with cold water and fruit/vegetable from above

● Let sit for at least two hours

● Enjoy your cold and healthy drink!

Middle School
- Did you know that many popular drinks like soda, sports drinks and even juice can have as much as 10 teaspoons of sugar added? Yikes! That much sugar is not good for our bodies or our teeth. Did you also know that water has zero sugar? This is what makes water our healthiest drink. But being healthy does not need to be boring!
- This week let’s try to flavor our water using a rainbow of fruits and veggies. Here are some ideas to make your way across the rainbow try adding:

● RED: watermelon and/or strawberries

● ORANGE: orange slices

● YELLOW: lemon slices

● GREEN: cucumbers slices

● BLUE: blueberries

● VIOLET: blackberries

● RAINBOW: build a rainbow drink by adding any or all of the above options!

See the recipes below

Check out the recipes below that are low in sugars.

Healthy Recipes

Soft Granola Bars
- Ingredients
  - 2 cups rolled oats
  - 2 cups twisted pretzels, crushed down to about 1 heaping cup
  - 1/2 cup salted peanut halves
  - 1 cup peanut butter (more as needed)
  - 1/2 cup honey (more as needed)
  - 1 teaspoon vanilla
- Directions
  - Toss the oats, crushed pretzels, and salted peanut halves together in a large bowl.
  - Stir the peanut butter, honey, and vanilla together in a separate bowl until smooth and creamy. Pour the mixture over the dry ingredients in the other bowl. Stir until combined.
  - Press the bar mixture into a 9×9 inch pan lined with parchment paper (9×13 will work – it will just yield wider, flatter bars). Freeze for 30 minutes. Pull out of the pan and cut into bars. Store bars individually wrapped in the freezer for quick grab-and-go snacks.

Crunchy Roasted Chickpeas
- Ingredients
  - 1 15 oz can chickpeas
  - ½ tsp ground cumin
  - ½ tsp smoked paprika
  - ½ tsp garlic powder
  - ¼ tsp onion powder
  - ¼ tsp ground coriander
  - ½ tsp sea salt
  - ¼ tsp freshly ground black pepper
  - ½ to 1 TBSP olive oil
- Directions
  - Preheat the oven to 400 degrees F.
  - Lightly spray a baking sheet with non-stick spray. Set aside.
  - Rinse and thoroughly dry the chickpeas.
  - In a small bowl, mix together cumin, paprika, garlic powder, sea salt, onion powder and pepper. Set aside.
  - Bake dried chickpeas in the preheated oven on prepared baking sheet for 15 minutes (do not add any of the other ingredients yet)!
  - Remove the chickpeas from the oven and drizzle ½ TBS olive oil over the chickpeas, stirring until evenly coated. If necessary, slowly add more olive oil until all the chickpeas are lightly coated with olive oil.
  - Add spices to chickpeas and stir until evenly coated.
  - Bake at 400 for 10 more minutes, then stir.
  - Return stirred chickpeas to the oven and bake them for an additional 5-10 minutes, until desired crispiness is achieved (a total of 35-40 minutes of baking).
  - Turn off oven and crack the door a bit. Let chickpeas cool in the oven to achieve maximum crispiness.

3 Ingredient Chocolate Banana Cookies
- Ingredients
  - 2 very ripe large bananas
  - 1 cup of quick oats (look for gluten-free oats if you have an allergy– some oats are contaminated with small traces of wheat)
  - 2 small tbsp of unsweetened cacao
  - Optional mix-ins of your choice (chocolate chips, cacao nibs, chopped nuts, raisins, coconut flakes, flax seed, vanilla, diced raspberries, dried cranberries, etc.)
- Directions
  - Preheat your oven to 350 degrees and line a baking sheet with non-stick foil or parchment paper.
  - Mash 2 ripe bananas in a bowl, and then mix in up to 2 tbsp of unsweetened cacao powder and 1 cup of quick oats until a cookie dough-like batter is formed (the amount of oats you need depends on the size of your bananas, so start with 3/4 of a cup and add more as needed). The mixture will seem dry at first, but after a few minutes of mixing with a spoon it will turn into a nice consistency.
  - Fold in any mix-ins you plan on adding to the batter (I added a large handful of chocolate chips).
  - Place about 15 clumps of your cookie dough mixture evenly on your baking sheet. Flatten and mold them with your hands to form “cookie” shapes (these cookies will not flatten or change shape with baking).
  - Bake at 350 degrees for 10-15 minutes.
  - Enjoy!! Like most cookies, these are best when served warm, right out of the oven, but you can also store them in a tupperware container or ziplock bag for later.

Freeze Dance \| Freeze Song
Shortened URL: Freeze Dance	Activity: cardiovascularBest For: K-5Time: 2 minutes 6 secondsDescription: This is a fun dance video, take a brain break and show your moves!Skills Emphasized: dancing, balance, mobility

Move Like the Avengers
Shortened URL: Move Like the Avengers	Activity: cardiovascularBest For: K-5Time: 6 minutes 52 secondsDescription: Do you have a superhero lover in your family? Take your child(ren) through this workout video where they can train like an Avenger!Skills Emphasized: Dancing, stretching