fun, fly & fit › uwnca › c8254e5d93ee0b2ea4_w9m62dap2.pdfget fun, fly & fit the a.m. davis...

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Credits

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1 - Get Fun, Fly & Fit

2 - Celebrity Trainer

3 - Go Bananas

4 - Veggie Mania

5 - Fruit Fest

6 - Fountain of Youth

7 - Grain Adventure

8 - Power Up with

Protein

9 - Community Day

Fun, Fly & Fit

Please use the buttons or links on the right to navigate through the book.

Fun, Fly & Fit is a program created by United Way of the National Capital Area. Fun, Fly & Fit is a six-week fitness program available to young people in various venues which include schools, community centers and churches. The campaign encourages kids to be fit in a way that is enjoyable and rewarding.

Welcome to the online version of

No part of this publication may be produced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without written permission of United Way of the National Capital Area.

Text copyright © 2010 by United Way of the National Capital AreaIllustrations copyright © 2010 by United Way of the National Capital Area

All Rights Reserved

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4 - Veggie Mania

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7 - Grain Adventure

8 - Power Up with

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9 - Community Day

Fun, Fly & FitWritten by Zaccai Free

Illustrated by Vidya VasudevanEdited by Catherine Chu & Robyn Ringgold

Fun, Fly & Fit is a program created by United Way of the National Capital Area.

Contents of this book were written, illustrated and designed by Solar Publishing LLC

www.solarpub.com

Nutritional information provided by Nourish Our Kids, Inc.™www.nourishourkids.com

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4 - Veggie Mania

5 - Fruit Fest


7 - Grain Adventure

8 - Power Up with

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9 - Community Day

1Get Fun, Fly & Fit

The A.M. Davis Learning Academy is an afterschool program located in the Garvey Center. Students from all over come to Davis Academy after school. Students get to learn new stuff while having fun and the teachers are the best. Mrs. Poole is everyone’s favorite. That’s because she always dresses up when she teaches a new lesson. Plus, she takes her students on the best field trips! When the children walked into the classroom Mrs. Poole was wearing a sweatsuit, a headband, wrist bands and sneakers. “Mrs. Poole, why do you have on that sweatsuit and wrist bands?” asked Jaylen as the other children snickered and smiled. The children took their seats.

“We’re starting a new project that will last for six weeks,” said Mrs. Poole as she jogged in place. “Before I tell you more about it, let’s do a little warm-up to get your blood flowing and your minds

ready to continue learning.”

“Okay, everybody, stand up!” Mrs. Poole called out. “Kayla, please turn on the music.” Chairs scraped the floor as the children stood. The class began to sway to the beat, and Mrs. Poole’s instructions started as she began to march in place.

“Okay, let’s march in place. Let’s reach to the sky. Let’s touch our toes. To the sky, to our toes. Okay, let’s sing along while we move.” Mrs. Poole began in a singing tone, “Head, shoulders, knees, and toes, hands up. Head, shoulders, knees, and toes, hands up. Eyes and ears and mouth and nose, head, shoulders, knees and toes, hands up. Okay, relax.”

Several of the students were huffing and puffing, others were leaning against their desks.

“How are you feeling?” asked Mrs. Poole, still moving. Answers came from all across the room.

“I’m tired,” said Maria. “I’m hot,” replied Kayla while using her hand to fan herself. “I feel my heart beating real fast, Mrs. Poole,” answered Kate.Mrs. Poole walked back and forth in front of the class. She

looked each student in the eye as she spoke. “Exercise increases your heart rate and your oxygen intake. Sometimes we may get tired from exercising, but the more we do it the stronger we become. Soon,

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4 - Veggie Mania

5 - Fruit Fest


7 - Grain Adventure

8 - Power Up with

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9 - Community Day

instead of getting tired, we’ll have more energy from exercising.” “Okay, everybody have a seat. We’re going to start a project

called Fun, Fly & Fit to increase our health and wellness. What does it mean to be fit?”

“It means you can fit your clothes,” said Jordan.“Being fit is a way of saying a person eats well — lots of

fruits and vegetables, gets plenty of exercise and maintains a healthy weight. When you’re fit, you feel good on the inside and outside — you feel fly!” explained Mrs. Poole.

“You mean we gonna be exercising like that every day?” asked Maria.

“I’m not supposed to do too much exercise cause of my asthma,” said Micah. “I thought we were supposed to do exercise in P.E.,” Sam suggested. “Well, during Fun, Fly & Fit we’ll learn about nutrition, exercise and ways to keep our bodies healthy and our minds strong. Are you all ready for a challenge?” “Yes!” came the answer from the eager students. “The challenge is to stay fit, eat healthy and create fun exercises that other people, young and old, can do.” A few hands went up. “I know you have some questions, but hold on while I give a little more information. I may just answer your questions. Each day we’ll learn some facts about food and nutrition. We’ll come up with some creative exercises and play a game or two. We’ll also divide into teams and each team will have to create a fun game and the winning game will be played at Community Day,” explained Mrs. Poole. “Lastly, we’ll even have a guest speaker and go on a field trip!” “Yeah!” Everyone cheered. “We should go to the motocross races,” Micah called out. “I think we should go to the zoo,” said Ali. “If we’re learning about food we should go to the grocery store,” Kayla suggested. “That’s where the food comes from.” “Actually, Kayla, food is grown on farms. Fruits, vegetables

and meats all come from farms.” Mrs. Poole made sure the class had the correct information. “Will we be able to visit a farm?” Jaylen asked. “The farms in our area are pretty far away, so we are going to the Farmer’s Market instead.” “Is that like a grocery store?” Micah wanted to know. “It’s similar, except the farmers bring their food directly from the farm to sell to people. The grocery store often gets its food from a wholesale market where you can buy large amounts of food at reduced cost. The wholesaler usually gets their food from the farmer.” Kayla interjected, “My dad grows tomatoes and sprouts beans at home.” “That’s great. Maybe we can grow something in our classroom too. How many of you have ever eaten bean sprouts?” Kayla’s hand went up. “Hmmm... as part of the Fun, Fly & Fit program we’ll also explore some different foods. So get those taste buds ready and dust off those muscles for our food, fitness and fun adventures!” As parents began to arrive, the class wondered how much fun could you really have with food and fitness.

Keys to Being Fit: 1. Eat a variety of foods — especially fruits & vegetables2. Drink plenty of water and other healthy beverages3. Listen to your body — stop eating when you’re full4. Limit TV and video game time5. Be active6. Get plenty of rest each night7. Think positive thoughts & laugh often!

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4 - Veggie Mania

5 - Fruit Fest


7 - Grain Adventure

8 - Power Up with

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9 - Community Day

The next afternoon Mrs. Poole was dressed in another sweatsuit. This time a lime green one with a dumbbell hat to match! As the children started entering the classroom, they smiled and snickered. “Mrs. Poole! What are those things sticking out the sides of your hat? asked Maria. “They’re dumbbells, which are weights used for exercising!” answered Mrs. Poole. “Today we have a very special visitor who uses dumbbells. This person works with P. Diddy, Mary J. Blige and...” Mrs. Poole’s introduction was interrupted. “Who is it?” “Is he a rapper?” “Mr. Mark Jenkins is a fitness expert and personal trainer. Let’s give a Davis Academy welcome to Mr. Jenkins!” The class erupted in applause with a few students whistling loudly to add to the effect. In walked Mark Jenkins with a huge smile on his face. “Good afternoon everyone,” Mr. Jenkins said, still smiling. “How are you feeling today?” “Fine!” the students responded in one voice. “I’m feeling great!” Mr. Jenkins’ eyes sparkled as he spoke. “You want to know why?” “Yes,” the students called out. “I feel great because this morning I ran six miles in 48 minutes. That’s like running from here to the White House.” “Oohhs” and “ahhs” filled the classroom. Some of the students who had not been paying attention now sat on the edge of their seats to hear more.

2Celebrity Trainer!

“I broke a barrier and set a new record for myself. So I’m feeling really happy.” Mr. Jenkins’ broad smile created smiles all around the room. “When we set goals and work hard, we can be successful. How many of you would like to be successful?” All of the students raised their hands. “Well success starts with the basics: eating healthy, exercising, and learning to be your best.” The students were totally focused on the fitness expert. “Did you know that people who work out earn 50% more money?” “You mean if I work out I’m gonna get rich?” asked Micah. “If you work hard in school and apply yourself you may become rich, but it requires discipline and focus to be successful. Why do you think people who work out tend to make more money?” “Cause they don’t get sick.” “I think people who work out can concentrate longer.” “They are disciplined so they don’t give up.” “These are all great answers. One more key is that working out helps reduce stress,” said Mr. Jenkins. “My mom says she’s stressed a lot,” Sam offered. “Everyone experiences stress, some more than others. When you have a test coming up and you know you have to perform well on it, do you get a little nervous?” Heads nodded around the room. “That’s stress. When we exercise we release stress through breathing, increasing the heart rate and perspiring or sweating. Mrs. Poole told me you have some big tests coming up so I thought I’d come by to do some exercises with you. It’s always good to warm up before exercise. So I’ll warm up by testing my strength. Who would like to arm wrestle?” The students turned their heads right and left. No one would challenge him. His arms were as thick as baseball bats. He was all muscle. Oliver, the biggest, strongest boy at Davis Academy raised his hand. Even though he was only a fourth grader, he was stronger than all the fifth graders combined.

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4 - Veggie Mania

5 - Fruit Fest


7 - Grain Adventure

8 - Power Up with

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9 - Community Day

The class grew really quiet until Micah yelled out, “Yeah Oliver, go get ‘em!” All of Oliver’s classmates began to cheer him on. Oliver walked to the desk and sat opposite Mr. Jenkins. “You look like a strong guy,” said Mr. Jenkins as he looked at Oliver’s biceps. Oliver put his elbow on the desk and so did Mr. Jenkins. They began. Oliver pushed and pulled. He even cheated and used two hands. He couldn’t get Mr. Jenkins’ arm to budge. Mr. Jenkins slowly pushed Oliver’s hand to the desk and smiled. “Good try, Oliver. You’re a good sport!” “Okay, who wants to go for a ride? asked Mr. Jenkins. Jaylen raised his hand. “Okay, come up here,” said Mr. Jenkins motioning to Jaylen. “Grab my arm with both hands.” As Jaylen gripped Mr. Jenkins’ arms he slowly began to rise off the ground. The fitness expert raised his arm all the way up and Jaylen was holding on for dear life. “Please put me down,” Jaylen’s voice shook with fear. “Okay Jaylen, don’t worry, as long as you can hold on, I can hold you up.” Jaylen relaxed and Mr. Jenkins slowly lowered him to the ground.

“See, being fit can be fun and allow you to do things you never imagined.” Mr. Jenkins hung his jacket on the back of a chair and began to walk around the room. “Believe it or not, I sat in a classroom just like this when I was your age. I had no idea that I would travel all over the world working with the biggest names in entertainment. I wasn’t always fit. But with discipline, focus and commitment, anything is possible. I was working at the post office and one day someone saw me working out at the gym after work. They later asked me to train the singer Brandy. This was the beginning of my career training entertainers. Now I get to hang out with the all-stars of Davis Academy!” “No matter what your body type is you can still be fit, strong and healthy. P. Diddy was not born a marathon runner. But because he was focused and determined, in eight weeks I helped prepare him for the New York City Marathon.” “Wow, a marathon is a long race,” offered Sam. “Yes, a marathon is 26 miles and 385 yards to be exact.” “Who would want to run that far” declared Maria “when you can just drive or take a bus?” “Sometimes it’s good to challenge ourselves. That’s the way to grow strong. We can challenge ourselves to read and study so we can increase our knowledge. We can also challenge our bodies so we can gain physical strength and endurance.” “I’m sure it takes endurance to run a marathon,” added Mrs. Poole. She had always dreamed of being a triathlete.

Fun Fact: The marathon was one of the original modern Olympic events in 1896, though the distance did not become standardized until 1921. More than 800 major marathons are contested through-out the world each year, with the vast majority of competitors being recreational athletes. Larger marathons can have tens of thousands of participants.

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7 - Grain Adventure

8 - Power Up with

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9 - Community Day

“Anything we want to do in life requires endurance.” Mr. Jenkins gave Mrs. Poole a signal and the music began to fill the classroom again. “I see that many of you like to dance. I do too. Today we’re going to dance from hoop to hoop.” He waved his hand toward the hoops arranged in a circle around the class. “You can move from hoop to hoop as you like and then when the music stops...” The class was silent. “You pick up the exercise card in your hoop and read what it says.” “Maria, can you read what the card in the hoop closest to you says?” “Ten jumping jacks.” “So Maria you’ll do ten jumping jacks.” Maria started to jump and count... “One.” “You don’t have to start now Maria, we’re still demonstrating,

but thanks for jumping right in.” Mr. Jenkins laughed at his pun. “Now when the music starts again, continue dancing from hoop to hoop until the music stops and you begin the fitness routine. This is called a circuit. Each hoop is one stop. Let’s do our best to make it around the entire circuit by not missing any hoops.” They began to giggle with delight as they danced from hoop to hoop. Everybody was showing off their best moves. When the music stopped they found the nearest hoop and followed the instructions on the card. Some were doing push-ups, others were running in place, doing mountain climbers and all types of fun exercises. Soon the whole class was laughing and smiling. The music started fading and the students stopped once the music ended. “Okay, everyone, let’s thank Mr. Mark Jenkins.” “Thank you, Mr. Jenkins!” “Are you coming back?” Jaylen asked. “Of course! I have to come back to visit the hoop circuit fitness champs. I’ll be back soon, but until then make sure you drink lots of water and stay fit by having fun.” The students filed out of the classroom. “Why did Mr. Jenkins tell us to drink lots of water?” Sam wondered. “I don’t really know,” said Kate “but I’m having the cola leftover from my lunch. I’ll need energy to finish my homework.”

Fun Fact: If you make smoothies at home with fresh fruit such as bananas and strawberries, plain yogurt and low-fat milk, it will be a healthy source of calcium and protein.

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4 - Veggie Mania

5 - Fruit Fest


7 - Grain Adventure

8 - Power Up with

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9 - Community Day

“Mrs. Poole, you look like a banana!” said Jaylen. Mrs. Poole smiled. “Okay, class, this is the week we go bananas!” Mrs. Poole stood at the front of the class in a yellow jump suit. “Can anybody tell me where bananas grow?” A few hands went up. “Micah?” “Bananas grow on monkeys.” The entire class laughed. “Uhh, I mean trees.” The class continued to laugh. “Y’all know what I meant,” Micah smiled sheepishly. “Ohhh, Mrs. Poole, Mrs. Poole,” Maria called waving her arms frantically. “Yes, Maria, seems like you have something to add.” “Yes, Mrs. Poole, bananas grow in the tropics. Once when my family went to visit my grandparents in Ecuador, they had bananas growing in their yard. They were smaller than the ones we buy at Superfoods, and some of them were red.” “That’s wonderful Maria. Here’s a fun fact. Bananas don’t actually grow on trees. The banana plant is actually the world’s largest herb. It even has a red flower.” Mrs. Poole held up a poster of a banana flower. “Oohs” and “wows” filled the class. “I have a poster for us to hang. Who wants to help?” Hands went up around the class. “Okay, Sam and Micah come up.” As they reached the front of the class Mrs. Poole pulled out a huge life-size poster of a banana plant. It had to be seven feet tall. “Hmm, this is a big poster! I’m gonna need some more help.” Before she could say any more, Maria and Carmen rushed to the

3Go Bananas!

front. “Okay, be careful, “warned Mrs. Poole as the boys stood on chairs holding the poster up. The class directed them with loud and conflicting directions. “No, your end is too high Micah.” “Okay, Sam, bring your side down a little.” When they finally got it perfect, Maria and Carmen passed tape up to the boys while they secured the sides and bottom. When they were done, one section of the wall looked like a tropical paradise. Pictures of macaws, hummingbirds and waterfalls were on the wall from earlier lessons on the tropics.

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4 - Veggie Mania

5 - Fruit Fest


7 - Grain Adventure

8 - Power Up with

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9 - Community Day

“Great job everyone. Wild bananas are native to Southeast Asia. These wild bananas have seeds. Bananas were first cultivated more than 7,000 years ago in what we know as New Guinea. This nutritious and delicious fruit was domesticated and cultivated in Southeast Asia and Africa, where the variety of banana we all know and love was born.” Mrs. Poole used a laser pointer to draw the students’ attention to the map. “These fruits traveled along with traders and explorers. The sailors spread banana plants all over the world. Now we can find bananas wherever the climate is right for them to thrive. Bananas are a good source of vitamin B6, potassium and vitamin C. Does anyone have any ideas about how we can enjoy bananas other than just peeling and eating them?” “You can have a banana split?” Maria said with hesitation. “My mom and I make banana nut muffins,” Kayla chirped in. “For a snack after skating I usually eat a banana and peanut butter sandwich,” Kate answered. “Bananas are great in smoothies,” Mrs. Poole continued. “This week see if you can make this recipe. Start with these ingredients: one banana, three strawberries and milk. You can use rice, almond or any kind of organic milk. You don’t need a sweetener because blended bananas are naturally sweet. Put all of the ingredients in a blender and turn it on for 45 seconds to one minute until everything blends together.” “Mrs. Poole, we don’t have a blender,” Jaylen said. “If you don’t have a blender at home, try adding bananas to other foods. You can slice bananas into your cereal or even onto your bread. Potassium is a mineral found in bananas. It’s what the body needs to regulate water and we will discuss how important water is later.” “Try out some banana recipes and remember to exercise. Also, Community Day is coming up so make sure you’re thinking of your fitness game. And don’t forget, wear comfortable clothes and shoes tomorrow for our field trip.”

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4 - Veggie Mania

5 - Fruit Fest


7 - Grain Adventure

8 - Power Up with

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9 - Community Day

4Veggie Mania

Mrs. Poole was dressed in blue coveralls, a pink shirt and a wide straw hat on her head. “Mrs. Poole, I brought my own bag.” Kayla held up a net shopping bag. “That’s great. While we’re at the Farmer’s Market we will be special investigators for colorful foods. As we walk through the market, look for all the different colors of fruits and vegetables. Let’s line up by the door and get ready for the trip.” The bus was waiting in the parking lot. They all boarded and were off to the market. “I see tents!” called Micah from the front of the bus. The bus pulled up to the curb. “Welcome to Creek County Farmer’s Market” read the banner at the opening to the plaza. One by one the students exited the bus with eyes wide and mouths hanging open. There were so many tables filled with colorful foods of every type. “Okay, class, let’s stick with our buddy. Take your time walking through the market. Let’s make sure we identify as many foods as we can.” All of the students paired up and began to walk through the market. Maria grabbed Jordan’s hand. “Let’s go, buddy!” “These plums are red on the inside,” Jordan started. “... and purple on the outside,” Maria finished. They both laughed while snacking on juicy samples. “Check out this cauliflower,” James hoisted it over his head. “This is huge.” “How did you get it to grow so big?” said Victoria to the farmer.

The farmer walked from behind his tables and stood right in front of Victoria and James. “My farm is organic so I don’t use chemical fertilizers or growth hormones. Instead, I use natural waste, like leaf trimmings and food scraps. I put them in a composting bin with worms and turn it regularly. The heat and worms turn the compost pile into nutrient rich soil which I use to feed my plants.” The other students gathered around. “My mom says organic food is too expensive,” Maria commented. “Well, here at the Farmer’s Market a lot of foods can be cheaper than the grocery store. You also get local food, the freshest selection possible and help farmers continue doing what they love.” “I’d like to grow a cauliflower like that one day,” said Jaylen pointing to the cauliflower. “Well, I just happen to have a few seeds.” The farmer handed

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4 - Veggie Mania

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9 - Community Day

Jaylen a packet of seeds. “Don’t wait too long to plant them.” “Thanks,” Jaylen said while admiring the picture of the cauliflower on the seed packet. “Just make sure you come back and show me how big your cauliflower gets.” Micah, Ali and Kayla raced through the market taking a high speed inventory of the foods — red peppers, green peppers, yellow peppers, purple eggplant, green cucumber, orange oranges, red tomatoes. “Wow look at all these greens,” said Micah. “Yeah we mostly eat spinach at my house,” said Kayla. “Read the signs at the front of each section,” Ali reminded them. “A...ru...ga...la, butter leaf lettuce, kale, mustard and collard greens, purple and green cabbage, dandelion greens.” “Wow. I’ve never heard of most of these greens,” said Micah. Mrs. Poole popped out from behind a row of hanging pots filled with tomato vines. “That is why the Farmer’s Market is so special!” she said excitedly. On her arm hung a huge basket overflowing with avocados, apricots, strawberries, oranges, green beans in long trailing vines, bundles of spinach, leeks and more. “Here you can find varieties of fruits and vegetables that you may not find in the store and they’re locally grown and in season.” Another farmer came over to join Mrs. Poole and soon all the students had gathered. “It’s great to see young people out here. You all look so bright and healthy, I’m sure you are eating lots of fruits and vegetables. See how full your teacher’s basket is? Mrs. Poole has been shopping here for a long time. She makes sure she gets the freshest foods.” “This is Farmer Ed everyone. He’d be happy to answer any questions you may have.” Maria asked the first question, “Is farming hard work?” “Yes, we work very hard to manage our crops and get them to market. Turning the soil, planting seeds, composting, watering and weeding help bring a good crop. The work helps to keep me fit

and then being here at the market meeting great people like you and sharing good food with them is a lot of fun.” “Can you bring your fruits and vegetables to our Community Day?” asked Jordan. “Great idea, Jordan!” said Mrs. Poole. “Farmer Ed, I’ll call you to discuss the details.” Micah pointed to the eggs. “Why are some eggs brown and others white?” “Can you believe that white chickens lay brown eggs and brown chickens lay white eggs?” The farmer stood with his eyes wide. “No!” “Well, it’s true. The eggs’ colors come from the breed of chicken. There are even chickens that lay blue, green, yellow and pink eggs.” The class was amazed. “Eggs are a great protein source,” added Mrs. Poole. “Protein is essential for healthy blood and organs.” The space under Farmer Ed’s tent began to get crowded with customers. “Thank you, Farmer Ed,” said Mrs. Poole. “All of your hard work helps us stay healthy.” Farmer Ed tipped his hat to us and hurried behind the table to care for his customers. “These fresh foods provide lots of vitamins which the body needs to stay fit. Vitamin A is found in carrots, spinach, sweet potatoes, broccoli and many leafy greens. Vitamin A helps keep our teeth, bones and skin healthy. It is also very important for good vision. The more vibrant the color of the plant, the more vitamin A it has,” explained Mrs. Poole. “Is it true that vitamin A can help you see at night?” asked Sam. “It does improve night vision.” “Well, I’m gonna start eating more carrots and sweet potatoes,” declared Kayla. “So I can see in my room once my parents turn out the light.” “Does anyone know what vitamin C does?” Kate answered, “Vitamin C is good for preventing colds.” “Yes, C is a powerful vitamin. It keeps gums and muscles

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5 - Fruit Fest


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9 - Community Day

healthy and helps the body to heal and fight off infections. Vitamin C is found in citrus foods like the oranges I have here and grapefruit. Other foods like tomatoes and sweet red peppers are high in vitamin C.” Mrs. Poole juggled an orange and two tomatoes. “One vitamin that is not found in many foods is vitamin D.” While talking she caught each piece of fruit and placed them back in her basket.

Veggies by Color:Green• Artichokes• Arugula• Asparagus• Bok Choy • Broccoli• Brussel Sprouts• Celery• Cucumber• Cabbage• Collards • Green Peppers• Endive • Escarole • Kale

White• Cauliflower• Garlic• Jicama• Kohlrabi• Onions• Parsnips• Potatoes• Shallots• Turnip• White Corn

Red• Beets• Radishes• Red Bell Peppers • Rhubarb

Yellow/Orange• Butternut Squash• Carrots• Rutabagas• Sweet Corn• Sweet Potatoes• Squash• Yellow Bell Peppers

“The best source for vitamin D is the sun. Our skin can absorb certain rays from the sun and make vitamin D from them. We can also get vitamin D from enriched foods but try to always get as much as possible from being outside in the sunlight.” Sam rolled up his sleeve to get a little more sun on his skin. “Mrs. Poole what’s this?” Maria asked holding up a bunch of little red bulbs. “Those are radishes. They have a strong flavor and have lots of vitamin C and B6. We’ll learn more about the B vitamins in another lesson.” “Make sure you have your buddy and let’s head back to the bus. Let’s thank the farmers for working hard to bring us such fresh food.” “Thank you, farmers,” the class called out and waved while getting on the bus.

• Okra• Peas• Spinach• Zucchini

Green Cont.

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9 - Community Day

5Fruit Fest

“Since we picked up lots of fruit from our field trip yesterday, I decided we should have a fruit fest!” said Mrs. Poole as she stood in the front of her class in a pineapple hat. “I’ve cut up different types of fruit and put them in different bowls. As a class, we’ll guess which fruits are in the bowls. Then we’ll try them and discuss the color, texture and taste of each fruit. Let’s see how many of the fruits we can identify.” “I see an orange.” “This is a grapefruit. My dad loves these. The pink ones can be sweet,” said Carmen. “These are purple grapes.” “What other color grapes are there?” “Red and green.” “Grapes are my favorite snack.” “What’s that green stuff?” asked Sam. “That’s a kiwi,” answered Mrs. Poole. “Here’s a banana.” “This looks like a tomato.” “It is.” “Why is it here? I thought tomatoes were vegetables?” “Well actually tomatoes are a fruit. Fruits carry the seeds of the plant. Cherries, strawberries, blueberries, raspberries, plums, persimmons, and papaya — so many wonderful fruits from all around the world. Name two fruits that can be found in colder climates similar to what we have in some parts of North America.” “Apples?” “Yes, can anyone name another?” The class grew silent. “How about pears? Pears and apples; these fruits are most abundant in the

fall. Fruits are a great source of vitamin C; which our bodies need. So far we’ve identified some red, purple, and orange fruits. What other fruits are left?” “I see pineapple, like the one on your head!” said Micah. The class erupted in laughter. “Good, Micah. Pineapples are yellow on the inside,” said Mrs. Poole. “Ooh, that’s a mango,” said Jordan excitedly. “My grandfather has a mango tree behind his house in Miami.” “Yes, Jordan, mangoes are actually my favorite fruit!” said Mrs. Poole. “What are those brown things, Mrs. Poole?”

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4 - Veggie Mania

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7 - Grain Adventure

8 - Power Up with

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9 - Community Day

“Has anyone ever eaten a date or a fig?” A hand went up on the second row. “Yes, Ali.” “My family eats dates all the time. It’s one of our traditional foods in Iran. They are sweet and chewy. My mom also makes date syrup that she uses in desserts.” “Fruits come in many different forms. Fresh from the tree like apples; frozen in treats like all natural fruit popsicles; dried; and in 100% juice. We have so many varieties of fruit to choose from. Line up and I’ll put one of each type of fruit on your plate to taste. The students enjoyed all of the different tastes — some were bitter, but most were sweet.” “Okay class, let’s start cleaning up. Oh, and before I forget, we have good news! Farmer Ed agreed to come to Community Day to bring fresh fruits and vegetables for purchase. We’ll also have samples for everyone to try!” “Yes!” the class cheered.

Fruits by Color:Green• Avocado• Apples• Grapes• Pears• Honeydew• Kiwi• Limes

White• Bananas• Brown Pears• Nectarines• Peaches

Red• Blood Oranges• Cherries• Cranberries • Guava• Papaya• Pink Grapefruit• Pomegran- ate• Raspberries• Red Grapes• Strawberries• Tomatoes• Watermelon

Yellow/Orange• Apricots• Cantaloupe• Grapefruit• Lemon• Mangoes• Nectarines• Oranges• Papayas• Persimmons• Pineapples• Pumpkin• Tangerines

Blue/Purple• Black Currants• Blackberries• Blueberries• Elderberries• Grapes• Plums• Prunes• Figs• Raisins

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3 - Go Bananas

4 - Veggie Mania

5 - Fruit Fest


7 - Grain Adventure

8 - Power Up with

Protein

9 - Community Day

Mrs. Poole stood in front of the class holding a candy bar. Today she had on a hat shaped like a water drop and a blue outfit on. “Mrs. Poole, are you going swimming today?” asked Micah. The class snickered. “No, Micah — today we’re going to discuss the importance of water,” said Mrs. Poole patiently. “Is this food?” she asked while holding up the candy bar. Micah called out, “Yes, if you’re hungry it will satisfy you.” “But not for long.” She continued, “Did you know that the food we eat affects our weight, our mood and our energy? Why do we eat?” Kate answered, “Because we get hungry and if you don’t eat, you will die.” “We eat cause it tastes good,” added Kayla. “Our body needs food to grow and to keep us strong,” said Jaylen. “The food we put in our bodies is like the fuel we put in the car. We need food to go,” said Maria. “Thanks. Maria makes a good point. Food is the fuel for our body and water is like the oil the car needs to run. Without oil none of the parts in a car’s engine could move properly. Without water nothing in our bodies can function properly, especially the brain. Our blood is 80% water and our brain is 70% water. What do we call land when there’s no water?” “It’s a desert.” “Yes, so imagine if we didn’t drink water. What would happen to our bodies?” “They would dry up and be stiff.”

6Fountain of Youth

“My tongue would stick to the roof of my mouth.” “My eyes wouldn’t be able to focus.” “Exactly, the body would be like a desert. The bones would be stiff and brittle. The joints and muscles would ache and the brain wouldn’t work properly.” “You mean our thinking would be slow?” “Yes, and you may be more forgetful.”

Kate raised her hand. “Mrs. Poole can I get some water now? I’ve been drinking sodas every day at lunch. I thought it would give me energy but by the time I come here, I’m always so tired.” “Most sodas are full of sugar. The sugar gets you energized and sometimes even hyper at first, but your body burns through it so quickly you crash and end up feeling really tired.” Kate lowered her head to the desk, ready for a nap. “It’s best to drink water which keeps your energy balanced all through the day, feeds your blood, brain and muscles and has no side effects. Water is essential to healthy skin and strong muscles,” explained Mrs. Poole. “So, this week we’ll take a water challenge to begin good hydration habits. Let’s pledge to drink four to six glasses of water each day. Before bed each night make a note of how many glasses of water you drank that day. Then we will post the numbers up on our water chart.” Mrs. Poole pointed to the wall chart which read “Water is Life.” There was a big water drop with numbers on one side and each student’s name along the bottom. “Can we do it?” “Yes, we can!” called out the class.

16

Activities

Credits

Chapters



3 - Go Bananas

4 - Veggie Mania

5 - Fruit Fest


7 - Grain Adventure

8 - Power Up with

Protein

9 - Community Day

Fun Fact: Humans need water to live. We lose water through sweat, urine, feces and even breathing. This water needs to be replaced in order for our organs to continue to work properly. In hot conditions without water, dehydration can set in within an hour.

Water:• moistens tissues for the mouth, eyes & nose• protects body organs and tissues• helps prevent constipation• regulates body temperature• lubricates joints• flushes out waste products• carries nutrients and oxygen to cells• dissolves minerals and other nutrients

17

Activities

Credits

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3 - Go Bananas

4 - Veggie Mania

5 - Fruit Fest


7 - Grain Adventure

8 - Power Up with

Protein

9 - Community Day

7Grain Adventure

“Mrs. Poole! I’m hungry. Can I take a bite out of you?” The class erupted in laughter. Mrs. Poole smiled and shook her head at Micah. “How many of us like to eat sandwiches?” Everyone raised their hand. “Today I brought in whole wheat and multigrain bread and some healthy spreads for us to try,” said Mrs. Poole dressed in a bread costume. “Mrs. Poole, why is the bread brown?” asked Jaylen. “The bread we eat at my house is white.” “This is whole grain bread. Whole grains have three parts, the bran, the germ and the endosperm. These three parts are high in fiber, iron and B vitamins. Remember we spoke about B vitamins at the Farmer’s Market? There is more than one B vitamin. There’s B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid which are all of the B vitamins. They help the body make energy and release it. They also build red blood cells which carry oxygen throughout the body.” “The body can’t live without oxygen,” added Sam. “That’s right. So B vitamins are essential and whole grain breads are rich in B vitamins. On the other hand, white flour, white bread and white rice have had the bran and germ removed. These two parts of the grain hold most of the vitamin content.” “So the bread my mom buys doesn’t have as many vitamins as this brown bread?” Jaylen wanted to be sure. “If she’s buying white bread it is missing some nutrients. Even when the bread is enriched, meaning some vitamins are replaced, many essential nutrients are left out.” “Mrs. Poole, can I try some whole grain bread?” Oliver loved eating bread.

“Of course you can, and so can the rest of you! Everyone can have a slice of whole wheat and a slice of multigrain. We have apple butter, almond butter and fresh strawberry preserves. You can try two different kinds of spreads, but it’s probably not a good idea to mix them together.” “Eating whole grain foods is good for the heart and digestion. Another great whole grain food is oatmeal.” “My grandmother makes oatmeal and adds raisins, cinnamon and raw honey.” Kayla closed her eyes. She remembered the oatmeal she and her grandma had eaten earlier that day. “It’s so good!” “And it’s good for you. When we combine whole foods with exercise, we increase our fitness and overall health. This is all part of the Fun, Fly & Fit program.” “Once we finish eating, we’ll split into our teams and work on our games for Community Day until it’s time to go.”

Types of Grains: There are many different types of grains. Some include:• amaranth• barley• brown rice• bulgur• cous cous• millet• oats• quinoa (keen-wah)• spelt • wheat• whole rye

18

Activities

Credits

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3 - Go Bananas

4 - Veggie Mania

5 - Fruit Fest


7 - Grain Adventure

8 - Power Up with

Protein

9 - Community Day

8Power Up with Protein

Mrs. Poole had on her special cheese hat that she bought in Wisconsin. The hat was yellow and shaped like a big cheese wedge. “We’re getting close to Community Day. Some of you are organizing games and one group has decided to do a presentation on protein. Are you ready to give us a preview?” “We’re ready Mrs. Poole.” “Okay, so why don’t you share with the class what you know about protein.” Five students walked to the front of the class. Jordan began, “Proteins are made of amino acids.” The five students formed a line. “Amino acids link like chains to do different things in the body,” Jaylen continued. The group then held hands to form a chain. “There are nine essential amino acids,” they said. “Essential means we must get them from foods.” Maria began, “Foods like lean meats, turkey, chicken and fish.” Each student added a line to the story of protein. “Foods like dairy, milk, cheese and yogurt.” “Foods like beans, rice and tofu.” “Vegetarians don’t eat meat,” Kayla added. “So we combine lots of greens, nuts, seeds and grains to make sure our protein is complete.” “Proteins are the building blocks of tissue.” Micah made a sneezing sound, “Achoo.” “No, not that kind,” corrected Jordan. “The tissue that builds skin and muscle like our heart and other organs.” “The brain uses lots of energy for thinking and solving math problems,” Sam held up a poster with a tough math problem.

“Proteins provide the fuel the brain needs.” “Proteins help build muscle,” Jaylen flexed his bicep. “Protein helps move legs, lungs and other muscles.” “Protein builds hemoglo-bin...” “What is that?” asked Ali.

“He—mo—glob—in, the part of red blood cells that carry oxygen.” “Protein is the key to a healthy body, healthy mind and good memory.” The amino acid chain raised their hands in victory. “Great job, you all,” Mrs. Poole clapped. “This will be great on Community Day along with our fitness activity.” A hand raised in the front row. “Yes?” “Mrs. Poole we’re keeping our activity top-secret until Com-munity Day, so that it can be a fun surprise for everyone.” “That’s fine. Let’s get ready for dismissal. Make sure to wear your Fun, Fly & Fit t-shirts tomorrow.”

Best Sources of Protein:• dairy products• eggs• fish

• nuts• lean meats• legumes (beans)

• quinoa (keen-wah)• seeds

19

Activities

Credits

Chapters



3 - Go Bananas

4 - Veggie Mania

5 - Fruit Fest


7 - Grain Adventure

8 - Power Up with

Protein

9 - Community Day

Itwasfinallyhere.The Fun, Fly & Fit Community Day banner waved in the wind. The basketball court was filled with parents, kids and people from the neighborhood. Mrs. Poole spoke in her best stage voice. The Fun, Fly & Fit signs that sprang out of her hat were waving in the breeze. “This has been a wonderful past few weeks. When we began, most of the students knew very little about health and nutrition. Now we have a team of fitness fanatics and wellness warriors. We’re so thankful to all those who have come out to support Davis. Be sure to sample and purchase some locally grown fruits and vegetables straight from the farm!” “Yeah!!!” “Wooo!!” several students screamed. They stood on the sidelines of the basketball court dressed in blue sweat pants and white t-shirts with the words Fun, Fly & Fit printed in red, blue and gold on the front. “I’d like to introduce you to a very special person who has motivated the children to be their best! Give a special round of applause to our Fun, Fly & Fit spokesman and celebrity trainer, Mr. Mark Jenkins!” “The children have learned a lot. They’ve studied. They’ve tried new foods. Now today they are here to share what they’ve learned with the community. Let the fun begin!” As Mr. Jenkins finished his speech there was a drum roll and out marched the Fun, Fly & Fit cheerleaders. Maria called out, “Gimme an A!” Kayla and the other cheerleaders answered, “Vitamin A increases vision night and day!” The cheer continued.

9Community Day

“Gimme a B!” “Vitamin B keeps my heart strong, gives me energy all day long!” “Gimme a C!” “Vitamin C helps me heal and boosts immunity!” “Gimme a D!” “Vitamin D keeps my bones and teeth healthy!” “What are we?” “Fun Fly & Fit—eating well and loving it!!” The crowd clapped as the girls stomped at each syllable. “What are we?” “Fun, Fly & Fit—we exercise with a goal in mind and never quit!” “What are we?” “Fun, Fly & Fit—learning, living and loving it!” “What are we?” “Fun, Fly & Fit—We Can Do It!” “Woooo!! Wooo!!” The cheerleaders jumped and screamed their way to the sidelines. “What an awesome cheer! Let’s give a big hand to the Davis Academy cheerleaders! Now the winners of our fitness game competition will teach us how to play their game,” announced Mr. Jenkins. Kayla and Micah walked to the center of the basketball court. “Today we will play the game created by Kayla and I. It’s a mixture of ‘Blob Tag’ and ‘Don’t Stop Moving’.” Kayla stepped up. “‘Blob Tag’ starts with one tagger. Any volunteers?” One of the fastest kids in the neighborhood, Asia, raised her hand. “Okay, so Asia starts by tagging people. Whenever she tags someone they have to hold hands and continue tagging as a team. Every new person they tag makes the blob grow bigger. The people who have not been tagged must keep moving.” “‘Don’t Stop Moving’ means you do jumping jacks,” Kayla demonstrated while explaining. “Run in place, wave your arms, anything to keep the body moving while avoiding the blob. So you

20

Activities

Credits

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3 - Go Bananas

4 - Veggie Mania

5 - Fruit Fest


7 - Grain Adventure

8 - Power Up with

Protein

9 - Community Day

join the blob either by being tagged or if you stop moving at any time.” “We have prizes for the last three people who avoid getting captured,” added Mr. Jenkins. “Okay, begin.” The crowd looked like a confused aerobics class. Some were doing jumping jacks, others were jumping up and down or running in place. Asia sped through the crowd tagging people with ease. The blob grew large very quickly. People were laughing while in motion and avoiding the blob. Mrs. Poole was doing a chicken dance and staying out of arms reach. It didn’t take long for the final three to get captured. The game was so much fun the people asked for another round. Four rounds of ‘Don’t Stop Moving Blob Tag’ were played that day. As the streetlights began to come on people took home bags of whole grain bread, colorful fruits, and leafy greens from Farmer Ed. As families walked and drove away, the Fun, Fly & Fit cheer could be heard in the air. “Fun Fly & Fit—eating well and loving it!” “Fun Fly & Fit—We Can Do It!”

Fun Ways to Stay Fit: 1. Bike Riding2. Dancing3. Hiking4. Jumping Jacks during TV Commercials5. Jumping Rope6. Martial Arts Classes7. Playing Sports8. Roller Skating or Roller Blading9. Taking the Stairs instead of the Elevator10. Yoga Classes

21

Activities

Credits

Chapters



3 - Go Bananas

4 - Veggie Mania

5 - Fruit Fest


7 - Grain Adventure

8 - Power Up with

Protein

9 - Community Day

22

Activities

Credits

Chapters



3 - Go Bananas

4 - Veggie Mania

5 - Fruit Fest


7 - Grain Adventure

8 - Power Up with

Protein

9 - Community Day

As you have learned, our bodies are meant to move. But, how can we have the energy to move without putting the best fuel in our body? A car, a boat or a plane only use the best fuel so that the machinery can perform at its highest level.

Mrs. Poole had the right idea when describing how our food is our fuel. The best day ever would be when we feed our bodies nourishing, healthy (and not to mention delicious) food so that we have lots of energy for all the sports and activities we love.

It requires commitment to be on track with the foods you eat, so choose a food buddy and you can motivate each other.

Activity:

Photocopy the checklist on the next page, place it in a journal, and each day you can check off all of the healthy foods you eat. This will serve to keep you on track!

Then, compare with your food buddy at the end of each day, and brainstorm ways to keep it up, or get better each following day.

{You will notice a sentence or two telling you why eating that specific food is good for you.}

Nutrition Checklist

Quiz Yourself1. Where does the food in our grocery stores come from?

2. What are some benefits of exercising?

3. What is a Farmer’s Market?

4. What does it mean to be fit?

5. What is nutrition?

6. What does vitamin C provide your body?

7. What is the best source of vitamin D?

8. What are some sources of protein?

9. What does organic mean?

10. Name 5 types of greens.

My Health Food Checklist

Name:________________Date:_______

___ Ate at least 2 servings of whole grains. Whole grains contain a high amount of B vitamins. B vitamins provide us with the energy that lasts all day long, without getting sluggish or sleepy.

___ Ate 1-2 servings of a salad green. (i.e., spinach, romaine lettuce, arugula)Salad greens, such as romaine lettuce, have a high nutrient content since they are uncooked. (Foods that are cooked by heat lose some of their vitamins and minerals.) Add in tomatoes, cucumber, radishes, broccoli, red onion or whatever veggies you like!

___Ate 1-2 servings of a green leafy vegetable. (i.e., kale, collard greens, spinach, broccoli rabe, etc.)Green leafy vegetables provide the largest amount of vitamins and minerals. They have a high amount of iron and calcium. They help keep us energized and build strong bones.

___ Ate 2 servings of naturally sweet vegetables. (i.e., carrots, winter squash, beets, corn, sweet potato or zucchini)These vegetables have a naturally sweet flavor, have tons of vitamin C (which is great for supporting our eyesight) and will reduce the craving for sugary junk food!

___ Ate 2-3 servings of your favorite fruits per day. Fruits are naturally sweet, delicious and are packed with fiber and nutrients. Eat fruits that are in season and they will have an even better taste and are better for your body. For example, eat tropical fruits such as pineapple, kiwi and peaches in the summer and pears and apples in the winter.

___ Ate 1 serving of beans. (i.e., chickpeas, black beans, pinto beans, etc.)Beans contain iron and fiber. Fiber keeps us satisfied for a longer period of time, so we don’t get those nagging hunger pangs.Throw some in your green salad!

____ Ate 1 serving of unsalted and raw nuts or seeds. (i.e., pumpkin seeds, sunflower seeds, cashews, almonds)Nuts and seeds are a great snack and are packed with fiber, protein and high quality fat that we need. You can even sprinkle some on your salad greens!

____Ate 1-3 servings of organic eggs, chicken or turkey.These items have high protein value, which repair our muscles, especially after lots of physical activity.

____Ate 1 serving of a healthy oil. (i.e., olive oil, flax seed oil, coconut oil)Drizzle olive oil over your favorite salad mixture as a great dressing. This oil protects your heart and keeps your cholesterol level down.

___Drank at least 8 glasses of water per day.Water keeps us alive, since most of our body is made of it. Keep hydrated to keep your energy and health.

Activities

23

Activities

Credits

Chapters



3 - Go Bananas

4 - Veggie Mania

5 - Fruit Fest


7 - Grain Adventure

8 - Power Up with

Protein

9 - Community Day

Test your nutrition knowledge by completing the following exercise.

Use the word bank below to fill in the blanks for the healthy alternatives to not-so-healthy foods.

1. Eat ____________ instead of white bread.

2. Drink fresh squeezed fruit or vegetable juice instead of __________.

3. Use _______ rice instead of white rice.

4. Eat ________ instead of sugary candy.

5. _______ potatoes are always a better choice than white potatoes.

6. Use _________ instead of margarine.

7. Eat __________ with fruits for breakfast instead of frosted cereals.

8. Use real ______syrup to sweeten your favorite foods instead of white

sugar.

9. Eat organic _________ chocolate instead of milk chocolate.

10. Try _________ pizza instead of pepperoni.

Nutrition Fill in the Blank

Word Bank:

vegetabledried fruitSweetbrownbutterdarkmapleoatmealsodawhole wheat or multigrain

Online

Aware Parenting Institute www.awareparenting.org

Healthy Child Online www.healthychild.com

Healthy Child Healthy World www.healthychild.org

Holistic Pediatric Association www.hpakids.org

Mothering.comwww.mothering.com

KIWI Magazinewww.kiwimagonline.com

Kid’s Healthhttp://kidshealth.org

Local Harvest - Farmer’s Markets, CSAshttp://www.localharvest.org

Children & Nature Networkhttp://www.chiildrenandnature.org

Healthy School Snackshttp://www.cspinet.org/nutritionpolicy/healthy_school_snacks.pdf

Center for Science in the Pulic Interesthttp://www.cspinet.org/reports/chemcuisine.htm

Resources for Parents & Children

Books

Beyond Macaroni and CheeseMary Beth Lagerborg and Karen Parks

Chef Bobo’s Good Food CookbookRobert W. Surles

Feeding the Whole FamilyCynthia Lair

Healthy Food for Healthy Kids, An A-Z of Nutritional Know-How for the Well-Fed FamilyBridget Swinney

Perfect Health for Kids: 10 Ayurvedic Health Secrets Every Parent Must KnowJohn Douillard

Healthy Kids: Help Them Eat Smart and Stay Active—for Life!Marylu Henner

Last Child in the WoodsRichard Louv

Eat This Not That! for Kids: Thou-sands of Simple Food Swaps that Can Save Your Child from Obesity David Zinczenko, Matt Goulding

Your local library is a great resource for books & internet access.

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Activities

Credits

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3 - Go Bananas

4 - Veggie Mania

5 - Fruit Fest


7 - Grain Adventure

8 - Power Up with

Protein

9 - Community Day

Answer Key

Nutrition Fill in the Blank Answers:

1. whole wheat or multigrain2. soda3. brown4. dried fruit5. Sweet6. butter7. oatmeal8. maple 9. dark10. vegetable

Keep Your Plate Clean of Chemicals!

As you learned, real food originates from farms and local farmers offer us their fresh produce that we can purchase at Farmer’s Markets. These items are considered ‘organic.’ Organic food is always best. Organic just means it is the way nature intended it to be. It is completely natural, in that there are no chemicals or artificial ingredients to alter the food in any way. Artificial ingredients can rob us of our health and energy and make us overweight. Organic food makes us feel the best, so whenever possible, choose organic!

Be mindful of certain additives and preservatives in your food. Be a nutrition detective! Turn around food packages and look at the ingredient list to see if any of these food invaders have snuck their way into your food: hydrogenated oils, high fructose corn syrup, corn syrup, artificial sweeteners (i.e., saccharine, aspartame, sucralose or sorbitol), MSG, (monosodium glutamate), food dyes (i.e., red 40), sodium nitrate and any names with the word ‘modified.’

These food additives are not found in fruits, vegetables, nuts, seeds, and whole grains, so you know you will always stay clear of them if you eat healthy!

So, we leave you with this: are you ready to fuel your body the way it deserves? Do you want to have more energy to do the things you love?

You have the tools. Now, pick a buddy and get started!

http://www.FunFlyFit.org

Thank you for enjoying the online version of

Fun, Fly & Fit

http://www.uwnca.org/wehelp/FunFlyandFit.html

1 - Get Fun, Fly & Fit 2 - Celebrity Trainer!3 - Go Bananas!4 - Veggie Mania5 - Fruit Fest6 - Fountain of Youth7 - Grain Adventure8 - Power Up with Protein9 - Community Day

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