Pumped 1-6 02.09:Pumped 1-6 02.09 7/15/09 11:24 AM Page 1
ISSUE
SEVEN
y h l
t
It’s a Community Affair! Come to the fair for...
Fa
bf un
fo
od
s
•
ta Obs
cle cour se
ll a h c
e
e • He ar t hea g n
es m a g
Pumped 1-6 02.09:Pumped 1-6 02.09 7/15/09 11:24 AM Page 2
A COMMUNITY AFFAIR Our class is going to take part in a community wellness fair.
What’s that?
It’s when families and schools and organizations get together to share ideas and activities about being healthy.
That’s for our class to decide. We’ll have a booth at the fair. What would you like to share about having a healthy heart?
2
Sounds like fun. What are we going to do?
Pumped 1-6 02.09:Pumped 1-6 02.09 7/15/09 11:24 AM Page 3
Or make healthy snacks.
We could do a display on the four food groups.
Yum! We could make posters about what smoking does to the lungs.
Yuck!
Gross! We could bring in equipment from our favourite sports to show active play.
3
Pumped 1-6 02.09:Pumped 1-6 02.09 7/15/09 11:24 AM Page 4
How about a station where you can measure your heart rate before and after exercise?
Great!
Cool!
Yeah! That’s a good idea, Marion. How could we do that?
4
You could count your heart rate, then run in place or do jumping jacks for a minute, and then count your heart rate again.
Pumped 1-6 02.09:Pumped 1-6 02.09 7/15/09 11:24 AM Page 5
That would show that being active is good for your heart.
Excellent. Let’s plan our booth.
Could we borrow a stethoscope or use cardboard tubes to listen to the heartbeats?
5
Pumped 1-6 02.09:Pumped 1-6 02.09 7/15/09 11:25 AM Page 6
Heart Rate Station
70 beats a minute before, 120 beats after.
Wow! I really gave my heart a workout!
Active living makes you feel great. But you need rest time, too. Be sure to get at least eight hours of sleep every night. Then you’ll have energy to have fun all day.
6
Pumped 7-13 02.09:Pumped 7-13 02.09 7/15/09 11:03 AM Page 7
Look, it’s Mr. Muscles answering questions. I’ve got one for him.
Student: Mr. Muscles, my friend says I’m not active enough. I am so! You settle it. How much active play should we get?
Mr. Muscles: That’s easy. Young people should get 60 to 90 minutes of active living most days of the week. Sound like a lot? Not if you include active time at recess or at lunch, biking to school, walking the dog, and all the other things you do in a day. Just remember to include all three kinds of physical activity: endurance activities like running, flexibility activities like stretches, and strength activities like carrying your books to school.
Student: But Mr. Muscles, I just don’t have time. With my music practice and homework and chores, I don’t even have time to check my friends’ Facebook pages every day.
Mr. Muscles: Maybe that’s your problem – too much screen time. With TV and videos, computer games and networking, there’s barely enough time for a healthy body. Aim for no more than two hours a day of screen time. Connect with your friends – make a date to get active together!
7
Pumped 7-13 02.09:Pumped 7-13 02.09 7/15/09 11:04 AM Page 8
Okay, kids, now I’m going to lead you through the back-yard obstacle course. I made it with stuff from my garage.
! 8
SAFETY TIP Take care not to trip or fall off of any obstacles. Stay alert and play with a buddy.
Pumped 7-13 02.09:Pumped 7-13 02.09 7/15/09 11:04 AM Page 9
Make it more fun: Do all the steps with friends carrying a cup of water, or a golf ball on a spoon!
Can you make up your own fun obstacle course with strength, flexibility and endurance activities?
9
Pumped 7-13 02.09:Pumped 7-13 02.09 7/15/09 11:04 AM Page 10
Yum – the food booth. I wonder what snacks they have to eat.
Eating right to stay healthy – for kids from 9 to 13. Eat foods from the four food groups every day:
Vegetables and Fruit: 6 servings a day Grain Products: 6 servings a day Milk and Alternatives: 3 to 4 servings a day Meat and Alternatives: 1 to 2 servings a day
What about chips, pop, cookies or candy? Keep them as sometimes foods, not everyday foods. You can go online and get your own personal food guide. Just click My Food Guide on Health Canada’s website (www.healthcanada.gc.ca/foodguide). And you’ll get hints about serving sizes on the site, too.
10
Hi, kids. I’m a dietitian – that’s someone who knows a lot about nutrition and healthy eating. Check out my display on healthy eating.
Pumped 7-13 02.09:Pumped 7-13 02.09 7/15/09 11:04 AM Page 11
Vegetables and Fruit
Many foods are combinations of different food groups. You can still count the servings from each food group.
••• •••
Carrots Bananas Potatoes Green beans Apples juice Tomatoes
Grain Products
Pick a food from each food group, and see what combo you can make with the foods.
• •••• ••••
• • • • ••• ••
I have carrots, bread, cheese and peanut butter. What can I make with that? Sounds like a weird and crunchy sandwich to me!
Rice Pita bread Oatmeal Pasta Whole wheat bread Popcorn
Milk and Alternatives Low-fat frozen yogurt Slice of cheese Soy milk Yogurt Low-fat milk Kefir
Meat and Alternatives Eggs Beans Chicken Fish Roast beef Peanut butter
11
Pumped 7-13 02.09:Pumped 7-13 02.09 7/15/09 11:04 AM Page 12
Everybody brought food or a recipe from the place their family is from!
wers e k S t i u r F l Tropica
Tropical fruits are
of pineapple delicious. Sometimes 8 large chunks rge chunks la 8 to in t u c , we barbecue 2 kiwi fruit or papaya o g n a m f o 8 chunks the fruit! s ie rr e b w 8 stra wers 4 wooden ske u like, skewers. If yo e th n o it u fr ar the n, ginger or Carefully spe und cinnamo ro g e tl lit a h wit gurt. dust the fruit -fat frozen yo w lo h it w e rv e cardamom. S nada undation Ca and Stroke Fo Š2009 Heart
!
SAFETY TIP Get an adult to help you when using sharp knives.
12
Pumped 7-13 02.09:Pumped 7-13 02.09 7/15/09 11:05 AM Page 13
Cold soup is refreshing in hot countries.
Spanish Gaz pacho
1.5 L (6 cups) ripe tomatoes, chopped 250 mL (1 cu p) green pepp er, chopped 250 mL (1 cu p) red pepper, chopped 250 mL (1 cu p) English cuc u mber, choppe 15 mL (1 table d spoon) olive o il 2 mL (1/2 tea spoon) salt
Mix all the ing redients toge ther and grind batches in a fo them in small od processor or blender. Ch for at least tw ill the mix o hours to let the flavours b Š2009 Heart lend. and Stroke Fo un dation Canada
li Salad u o b a T e s e n Leba
Bulgur is a kind of grain. It soaks up the juices and gets very tasty.
y, chopped unch of parsle b 1 m o fr s ve Lea ato, chopped 1 medium tom e them) pped (if you lik o h c s, n io n o 2 green p) bulgur 50 mL (1/4 cu hopped ) fresh mint c p u c /4 (1 L m 50 ed mint) lf a lemon) teaspoon] dri juice from ha r (or 2 mL [1/2 (o e ic ju n o spoons) lem 30 mL (2 table olive oil 1 tablespoon spoon) salt 1 mL (1/4 tea stand et the tabouli L l. w o b d la redients in a sa Mix all the ing inutes. for about 30 m
13
Pumped 14-18 02.09:Pumped 14-18 03.09 7/15/09 11:17 AM Page 14
Let’s test our decoding skills on these labels!
L E B A L D FOO SLEUTHS These are food labels. Prepackaged foods sold in Canada must have a label showing the ingredients and how much of the main nutrients they have. Read the labels and try to decide which cereal is the healthiest. Tip: When comparing labels, don’t forget to compare the serving size – these labels are both for a serving of 30 grams (3/4 cup).
Both cereals have a similar amount of calories to give you energy for the day. The Wheaty Bitz have less saturated fat (that’s good) and more fibre and protein (that’s good, too). The Sweety Bitz get most of their carbohydrates from sugar (that’s not so good). The Wheaty Bitz are a healthier way to start your day.
14
Pumped 14-18 02.09:Pumped 14-18 03.09 7/15/09 11:17 AM Page 15
Great, it’s a water station. I’m thirsty!
Water station Students:
When you’re hot and thirsty, what should you drink?
Teacher:
Water. It’s a great way to cool down and refresh yourself.
Students: Teacher:
How much?
Students: Teacher:
I like pop.
Students:
Drink water before you start to play and whenever you take a break. Drink a glass of water with every meal.
You don’t need pop. In fact, you just pay more for coloured, sugary water. Refill your own reusable bottle, and it’s free. Hey, good deal!
Rest is important, too! Be sure to get at least eight hours of sleep every night.
15
Pumped 14-18 02.09:Pumped 14-18 03.09 7/15/09 11:17 AM Page 16
My sister’s class made this booth. If you pump the tube, you can see how hard your heart works when your arteries are damaged.
Try this out: Your heart is like a pump, pushing blood through your arteries.
Pump the bicycle pump. It’s not hard to do. Now connect the pump to this tube. The end is partly blocked with modelling clay. It’s like the arteries in your body when they get scarred from smoking or other diseases.
Now pump the pump. It’s a lot harder, right? You can feel how the heart has to work harder to pump blood through a smoker’s arteries.
16
Pumped 14-18 02.09:Pumped 14-18 03.09 7/15/09 11:17 AM Page 17
Eew! This is gross.
Does smoking look cool?
Diseased lung
How do these smoky pictures look? Write your own captions.
17
Pumped 14-18 02.09:Pumped 14-18 03.09 7/15/09 11:17 AM Page 18
Look, there’s going to be a play. What’s it about?
Tip: n’t want to smoke. Student 1: Forget it. I do do sometimes. Student 2: Why not? I el sick. s. And it makes me fe nk sti It h! Ug 1: nt de Stu d. er a while it’s not so ba Student 2: Yeah, but aft rms if you don’t feel it, it ha en Ev o? wh ys Sa 1: nt Stude . your heart and lungs on the t bad. I know people Student 2: It can’t be tha e. hockey team who smok know. tter not let the coach be ’d ey Th ? ah Ye 1: nt Stude team. He’d throw them off the s of people smoke. Student 2: Come on, lot nt of n’t. Less than 20 per ce Student 1: No, they do cool, but e. They think it looks ok sm da na Ca in le peop it’s really stupid. time. smoking on TV all the Student 2: I see people oking, s! They’re not really sm tor ac ’re ey Th 1: nt de Stu etend they are. and they get paid to pr nk I’ll butt out. Student 2: Hmm… I thi
18
Put on this mini-play with your friends. Or write your own script!
Pumped 19-24 02.09:Pumped 19-24 02.09 7/15/09 11:19 AM Page 19
Crosswords get your brain active!
CROSSWORD 1
2
1
3 4
2
5
3 6
4
5
6
7
7
8
1 2
Down
3 4 5 6 7
When you’re strong and well, you feel _________ . These carry blood from your heart to the rest of your body. Get at least _______ hours of sleep to stay well rested. The students were ___________ when they decided what their booth would be. Canada’s Food _________ gives you information on nutrition and food groups. Get active ____ every day! Vigorous play makes your heart ________ faster.
1 2 3 4
Kids from 9 to 13 need one to two _________ a day of Meat and Alternatives.
Read the food __________ on packaged foods to check for nutrients. _____________ activities like stretching are a part of active play. Drink lots of this when you are thirsty. Get sixty to ________ minutes of active living most days of the week.
19
9
5 6 7 8 9
__________ activities like running makes your heart stronger. Your heart does this to move blood around your body. _______ smoke-free to keep your heart and lungs healthy. It tells you how to make a healthy dish. ________ Products include rice, bread and cereals.
Across: 1 Healthy; 2 Arteries; 3 Eight; 4 Excited; 5 Guide; 6 Play; 7 Rate; 8 Servings
Across
8
Down: 1 Labels; 2 Flexibility; 3 Water; 4 Ninety; 5 Endurance; 6 Pumps; 7 Live; 8 Recipe; 9 Grain
8
Pumped 19-24 02.09:Pumped 19-24 02.09 7/15/09 11:19 AM Page 20
The Hip-Hop Idols are doing a rap! Rap is fun for your brain and body!
Hip hop Here are some of the Idols’ raps. Can you add a verse or two? Salad Rap! Now here comes a ballad ’Bout a healthy salad First we got to get us A dark green head of lettuce... Active Rap Go for a jog, you can bring the dog! Go for a skate and feel first-rate. Chorus: Don't be passive – get active! Heart Smart Rap Hey kids – you have to be smart! You have to take care of your heart! Here are some tips to the art... Don't smoke! If you do, you'll choke. Have fun, be good to your lungs.
20
Pumped 19-24 02.09:Pumped 19-24 02.09 7/15/09 11:19 AM Page 21
Mad lib station Create a crazy story. Ask your friends for the kind of word shown below the lines, but don’t let them see the story. Write the words in the blanks. Then read the story back. How does it sound?
______________, ______________ and ______________ signed up for the Spectacular Sport-a-thon. They called
name 1
name 2
name 3
themselves __________________.
team name
The first activity was aerobics. After stretches, the friends cruised through an obstacle course with __________________, __________________ and ______________________. “My coach says __________________
activity
activity
game equipment
activity
is good cardio!” said ______________.
name 2
Next up was swimming. “Swimming is great exercise for the ________________ and ________________,” said
body part
body part
______________. ______________ swam the course in ______________ minutes. “That’s my personal best!” said
name 2
name 3
number
______________.
name 3
By now it was lunchtime. The Sport-a-thon had provided healthy lunch choices, like ______________ wraps
food
and ______________ pizza, along with energy snacks like ______________ and ______________ to drink.
food
snack
beverage
The last activity was indoor soccer. _________________ joined with ________ _______________ to form a strong
team name
other team name
side. ______________ scored the last goal to win the game ______________ to ______________.
name 1
number
number
“That was fun” said ______________ as they washed their ________________. “Hey, ______________
name 2
body parts
and ______________, bet I can beat you to the car!”
name 3
The race was on. 21
name 1
Pumped 19-24 02.09:Pumped 19-24 02.09 7/15/09 11:19 AM Page 22
This is fun. I like to draw.
Make your own community health poster. Make up a slogan of your own, or try one of these: “I’m a HeartSmartTM Kid” “Eat good food, get active play, live smoke-free, every day.” “Healthy families, healthy communities.”
22
Pumped 19-24 02.09:Pumped 19-24 02.09 7/15/09 11:19 AM Page 23
Hah. Who doesn’t know where their heart is?
Do you know where the heart is? Draw a full-size body outline and hang it up. With your friends, put on a blindfold and try to pin a cut-out heart on the body. It’s right in the centre of your chest. Sometimes it sounds like it’s on the left, because it’s tipped a bit to the left. It pushes your blood out through your arteries to every part of your body. The blood then returns to the heart through veins. The blood carries oxygen and nutrients to keep your body healthy, and it takes away wastes.
A strong healthy heart gives you energy for a fun, active life. Keep your heart strong with the three keys to heart health:
Eat good food. Get active play. Live smoke-free. 23
Pumped 19-24 02.09:Pumped 19-24 02.09 7/15/09 11:19 AM Page 24
I bet I can get them all! Can you?
You nee min d __ utes ___ o play f activ e a da y
Les s th a n ___ per __ ce Can nt of adi smo ans ke.
nk dri t s re e e b you a _. h T ___ en wh y is _ st thir
You sh ould ge t no more th an ____ _ hours o f scree n time a day.
9 tween Kids be eat should and 13 ervings _____ s of grain ts produc a day.
food any n a m i How s are p se u gro o-chee at tom izza? p
Cut out the pointer and pin it in the middle of the circle. Spin the pointer and answer the question. Or use dice to decide which questions to answer.
ps t pum e hear h Your hrough t dt ___ bloo d __ _ an dy. ____ ur bo in yo
A fo od the N _____ te lls yo utrit i o u n Fact fo o s of d you buy.
Answers: 1: 60-90. 2: six. 3: 20. 4: arteries, veins. 5: label. 6: water. 7: two. 8: three (Grain Products, Vegetables and Fruit, Milk and Alternatives).
www.heartandstroke.ca The Heart and Stroke Foundation thanks CIBC for providing funds to make the production of this magazine possible. This support does not imply an endorsement by the Foundation of the products or services of CIBC.
HP4406E
1-888-HSF-INFO (1-888-473-4636)