Transcription
FamilyPlaybook
Hello,Welcome to Northwell’s Family Playbook, a collection of activities,recipes, book recommendations, games and more that contributeto healthy living and provide fun experiences for all ages! Inside thisbook, you'll find a unique assortment of child-friendly and parentapproved activities that range from family fun time to entertainingthe little ones when you need some "me" time!And if you're looking for even more family fun, check out our KidPasssection for an exclusive online membership that helps parents discoverchildren’s activities.With so much to do, explore, watch, build, make, learn, and play,why delay? Keep scrolling to jump right into your playbook adventure.Love,North wellAs you navigate the playbook, keep an eye out for these helpful icons:Suited For adultsActivities for people 21 or older.Tech requiredYou’ll need a laptop,iPad, or gaming system.Payment requiredThere is a cost associatedwith this activity.Child-friendlyActivities for ages 12 and under.Subscription requiredAccount or registration needed.Parents should sign-up ahead of time.
Ready to dive in?Click a section to jump straight there!04Cook itRecipes for healthy snacks or meals to make with the family11Explore it22Move it29Create itExplore the area by visiting one of these local eventsLight exercise guides, fitness apps and video suggestionsAn at-home arts ‘n’ crafts how-to for all ages37Read it44Enjoy it49Digital and hard copy book suggestionsActivity thought starters to enjoy solo or with othersGive itEasy, zero to low-cost ways to give back to the community
Cook itRecipes for healthy snacks or meals to make with the familyFor more healthy recipes, check out our Spring Cookbook /files/2021-05/646100 HealthyChoiceSpringCookBk-051721-3FINAL.pdf
Cook itAvocado Spinach & Mango Smoothie and Baby PureeIngredients 2 cups baby spinach1 banana, ripe¾ cup mango, chopped, fresh or frozen½ avocado, ripeCold water as neededInstructions1. Add all ingredients to a blender. Drizzle in water slowly,about 1 tablespoon max for thicker baby food puree.Take care of parent and baby with this quick and easy 2-for-1special! Chock full of folate, vitamin K, fiber and heart-healthyfats, this creamy treat makes for a filling adult snack or nutrientdense tiny bite for infants and toddlers.Level: EasyTotal: 5 minYield: 1 smoothie plus 3/4 cup baby foodPrep: 5 minCook: 0 minNutrition Facts Per Smoothie:152 Calories, 6g Total Fat (1g Saturated Fat), 28mg Sodium,27g Carbs (5g Fiber, 16g Total Sugar), 3g ProteinNutrition Facts Per ¼ Cup Baby Food:51 Calories, 2g Total Fat (0g Saturated Fat),9mg Sodium,9g Carbs (2g Fiber, 5g Total Sugar),1g ProteinWatch nowhttps://youtu.be/zikKrA074woHealthy Choice at Home:Registered Dietitian Michelle Milgrim, Employee Wellness5Northwell Family Playbook 20212. Spoon out 3/4 cup of baby food into container. Leftoverscan be refrigerated up to 5 to 7 days, or frozen for later use.3. To the remaining puree in blender, add 1/2 cup or more wateras needed for desired smoothie consistency. Serve immediatelyand enjoy!
Cook itPeanut Butter S'more PopcornIngredients ¼ cup popcorn kernels1 ½ Tbsp vegetable oil1 Tbsp powdered peanut butter⅓ cup dark chocolate chips½ cup mini marshmallows¼ tsp saltInstructions1. Place oil in a large, heavy-bottom pan on medium heat.Add popping corn, shake to combine and cover.This guilty pleasure is completely guilt-free! Feel good fillingup on this low calorie dessert or snack that is a good source ofprotein, fiber, magnesium and antioxidant-rich flavanols andpolyphenols.Level: EasyTotal: 25 minYield: 4 servingsPrep: 15 minCook: 10 minNutrition Facts Per Serving:195 Calories, 12g Total Fat (3g Saturated Fat), 289mg Sodium,30g Carbs (3g Fiber and 14g sugar), 3g ProteinAllergens:Peanut, milkWatch nowhttps://youtu.be/EG2LdpJXneQHealthy Choice at Home:Registered Dietitian Michelle Milgrim, Employee Wellness6Northwell Family Playbook 20212. Once popping begins, crack the lid to let steam out.Shake the pan to make sure every kernel heats evenly.3. When popping slows down, remove from heat. Place popcornon a baking sheet lined with parchment paper and set aside.4. In a small pot, heat about 2 inches of water until it comes to arolling boil. Place heat-resistant bowl so that it rests on top of potbut does not touch water. In the bowl, add about one-quarter ofthe chocolate chips and stir continuously until they begin to melt.Once melted, add the remaining chips and stir until smooth.5. Drizzle the melted chocolate on top of popcorn and placein refrigerator for 10 to 15 minutes until chocolate hardens.6. Once hardened, break apart popcorn in a bowl and mix wellwith powdered peanut butter, salt, and marshmallows.7. Serve immediately or store in the refrigerator.
Cook itQuick Sheet Pan Nachos with Lime CremaIngredientsThese crunchy, cheesy nachos are stacked with creamy beans,avocado, sweet corn, fresh tomatoes and a zesty lime crema fora delicious, heart-healthy and balanced bite that makes a funand filling snack-like lunch or dinner. 1 Tbsp olive oil 6 oz lean ground beef 8 oz Garden of Eatin' (orbaked) yellow corn tortillachips 15 oz canned black beans,no salt added, rinsed anddrained 1/2 tsp salt 3 Tbsp salt-free tacoseasoning 1 cup corn kernels, frozen 1 red bell pepper, fresh, diced 1 cup sharp cheddar cheese,shredded 1 cup cherry tomatoes, halved 1 avocado, peeled, diced 2 Tbsp cilantro, fresh,chopped 3 Tbsp pickled Jalapeño,sliced, drained (optional)Salt-free Taco Seasoning 1/4 cup dark chili powder 2 Tbsp. cumin, ground 2 Tbsp. garlic powder 2 Tbsp. onion powder 1 Tbsp. oreganoLime Crema 1/2 cup nonfat plain Greekyogurt 2 Tbsp light mayonnaise Juice of 1 limeInstructionsLevel: EasyTotal: 30 minYield: 6 servingsPrep: 10 minCook: 20 minNutrition Facts Per Serving:425 Calories, 16g Total Fat (5g Saturated Fat), 589mg Sodium,49g Carbs (10g Fiber, 4g Total Sugar), 24g Protein1. Preheat oven to 400 degrees.2. Make taco seasoning. Mix all ingredients in a small bowl orlidded container then set aside. Leftover can be stored in asealed container up to 6 months.3. In a small pan on medium heat, warm 1/2 tablespoon oil.When hot, add ground beef breaking up with spoon and cookabout 5 to 7 minutes.4. Add beans, taco seasoning, 1/4 teaspoon salt and stir to combine.Cook 3 minutes more until beef is completely cooked. Removefrom pan and set aside.Watch nowhttps://youtu.be/Y06YIwI1isYHealthy Choice at Home:Registered Dietitian Michelle Milgrim, Employee Wellness7Northwell Family Playbook 20215. In a clean pan, warm remaining oil. When hot, add red pepperand cook 3 minutes until begins to soften. Add frozen corn andraise heat to high. Cook until the corn begins to blister and pop,about 5 minutes.6. On a sheet pan lined with parchment paper, layer tortilla chips,beef and bean mixture, corn and peppers. Bake for 5 minutesthen remove.7. Top with cheese and bake 3 minutes until melted. Top withtomatoes, avocado, pickled jalapeño then drizzle with limecrema and enjoy!
Cook itSweet Ricotta Bruschetta with Pistachio and StrawberryIngredients This dessert bruschetta serves beautifully on a platter and is acreamy indulgence with the perfect touch of salt and crunch.Pistachios are a heart-healthy unsaturated fat rich in potassiumand antioxidants.¾ cup part skim ricotta2 Tbsp pure maple syrup¼ cup roasted and salted pistachios, chopped1 cup strawberries, tops removed, sliced 1/4" thick1 small whole wheat baguette, sliced 1/2" thick1 Tbsp olive oilZest of 1 lemonInstructions1. Preheat oven to 350 degrees.2. Chop pistachios and set aside.3. Remove strawberry tops, slice each strawberry into¼-inch thick slices and set aside.Level: EasyTotal: 15 minYield: 4 servingsPrep: 5 minCook: 10 minNutrition Facts Per Smoothie:297 Calories, 9g Total Fat (3g Saturated Fat), 254mg Sodium,44g Carbs (5g Fiber and 11g sugar), 13g ProteinAllergens:Milk, wheat, tree nuts4. Slice ½-inch thick slices of whole wheat Italian bread ondiagonal. Place on a baking sheet and brush tops with olive oil.5. Bake bread about 8 to 10 minutes or until toasted, goldenbrown and crunchy on the outside.6. While bread is baking, mix ricotta cheese with maple syrup.7. Top warm bread with about 1 teaspoon of sweet ricottamixture, sprinkle with chopped pistachios, and 2 slicesof strawberry.8. Finish with freshly grated lemon zest atop each piece ofbruschetta then serve and enjoy!Watch nowhttps://youtu.be/I7AXMB1MuH4Healthy Choice at Home:Registered Dietitian Michelle Milgrim, Employee Wellness8Northwell Family Playbook 2021
Cook itTomato and Chickpea SaladIngredients Chickpeas are an excellent source of plant-based protein inthis delicious salad. The plant pigments that make our producecolorful not only look pleasing on a plate, but also providevariety of health benefits. Add more color to your plate and aimfor at least 2 to 3 servings of vegetables and 2 servings of fruiteach day.Level: EasyTotal: 20 minYield: 8 servingsPrep: 20 minCook: 0 minNutrition Facts Per Serving:182 Calories, 9g Total Fat (2g Saturated Fat), 232mg Sodium,24g Carbs (8g Fiber, 8g Total Sugar), 6g Protein1 cucumber, seeded1 red pepper, seeded1 15 oz. can chickpeas, drained and rinsed1-¼ cup (about 1 ear) corn, kernels removed1-¼ cup (about 1/2 large) red onion1-½ cup cilantro, chopped1 cup cherry tomatoes, halvedJuice of 1 lime2 tsp dill weed½ tsp saltFreshly ground black pepper to taste2 avocados, slicedInstructions1. Seed and dice cucumber and red pepper then set aside in alarge mixing bowl.2. Rinse and completely drain chickpeas then add to bowl.3. Slide end off ear of corn so it can stand flat on cutting surface.Standing up, slice kernels off corn then add to bowl.4. Cut cherry tomatoes in half then add to bowl.5. Finely chop cilantro then add to bowl.6. Squeeze juice of 1 lime over top of bowl. Sprinkle with dill weed,salt and pepper. Gently mix to combine all ingredients.7. Serve topped with sliced avocado and enjoy!Watch nowhttps://youtu.be/pzDE05n0W70Healthy Choice at Home:Mental Health Technician Tia Price, Lenox Hill Hospital9Northwell Family Playbook 2021
Cook itVeggie Spaghetti with Chicken MeatballsIngredients 1 Tbsp. olive oil1 onion, diced2 garlic cloves, minced2 28 oz. can whole peeledtomatoes 1 zucchini, cut into halfmoons 1 red bell pepper, juliennedThis Primavera-style pasta is loaded with fresh vegetables in alight sauce that's the perfect break from heavy winter dishes.Our veggie spaghetti leaves you feeling satisfied and is theperfect balance of vegetables, lean meat, and whole grain –making this dish both filling and delicious.Level: MediumTotal: 80 minYield: 8 servingsPrep: 20 minCook: 60 minNutrition Facts Per Serving Pasta With 2 Meatballs:355 Calories, 8g Total Fat (2g Saturated Fat), 531mg Sodium,49g Carbs (5g Fiber, 13g Total Sugar), 22g ProteinSalt-free Taco Seasoning 1 lbs. ground chicken 2 tsp fresh thyme 1 tsp fresh rosemary, chopped 2 Tbsp. parmesan cheese 1 tsp fresh cracked blackpepper 16 oz. baby bella mushroom,sliced 1 tsp dried oregano 1/2 tsp Kosher salt 1 tsp fresh cracked blackpepper 1 lbs. whole wheat spaghetti 1 whole egg 1 loaf Italian bread, stale,scooped (or 1/2 cup breadcrumbs)Instructions1. Preheat oven to 400 degrees and begin prepping vegetablesfor the sauce. Dice the onion. Mince garlic cloves. Cut thezucchini in half lengthwise then thinly slice into half moonpieces. Julienne the red pepper into thin sticks. Thinly slice themushrooms. Strain canned tomatoes through a food mill (orhand crush when you add to sauce pot). Set all aside separatelyfor sauce.2. In a large bowl, combine ground chicken with fresh herbs,cheese, pepper and egg. Scoop out the inside of a stale loaf ofItalian bread and crumble into mixture (or use 1/2 cup breadcrumbs). Mix well with your hands then form into balls.3. Bake meatballs for 20 to 25 minutes, or until cooked throughand golden brown.Watch nowhttps://youtu.be/zYG5VlrixMsHealthy Choice at Home:Practice Medical Assistant Shanna Seebachan, Z and A Gastro4. While meatballs are baking, heat oil in a heavy bottom potover medium heat. Add onions and cook 3 minutes untiltranslucent. Add garlic and cook 2 minutes until fragrant.5. Add mushrooms to the sauce pot and cook about 15 to20 minutes until softened. Add zucchini and bell pepper.Stir to combine and allow to cook another 15 minutesuntil they soften.6. Add crushed tomatoes and all of the liquid. Season with salt,black pepper, and oregano.7. Add cooked meatballs and allow sauce to come to boilthen reduce to simmer, and cook another 20 to 30 minutes.8. Serve over spaghetti and enjoy!10Northwell Family Playbook 2021
Explore itExplore the area by visitingone of these local events
Explore itExclusive Northwell OfferingsChelsea Piers New YorkChelsea Piers features two indoor ice rinks, astate-of-the-art golf driving range, a worldclass gymnastics center, indoor playingfields and basketball courts, and the area’smost comprehensive sports & fitness club.Northwell employees and their immediatefamily receive: Sky Rink General Skating 30.00(includes admission & skate rental) 10% off Field House Basketball & SoccerOpen Gym 50% off Youth Open Climb Free admission to Toddler Adventure Center Batting Cages: Buy 5, get 5 freebatting cage tokens 10% off Golf Club-Ball CardsNorthwell Health Ice CenterPuzzle Break Long IslandAt Eisenhower Park (Twin Rinks), Northwell Health employeesand their guest receive discounted rates for public skating sessions.Puzzle Break Long Island is an interactive, real-life escape the roomgame designed to be fun and challenging while testing you andyour team’s mental prowess.Public Skating Admission Ticket: Adult & Kids (ages 6 & up): 6.00Kids (5 & under): FreeNorthwell employees and their immediate family receive: 5.00 off per player for a 1 hour reservation(normal price 30 per player) 20% discount off any catered or offsite team building eventVisit the discounts page on the employee intranet site to see more exciting /Pages/DiscountsLeisure.aspx12Northwell Family Playbook 2021
Explore itExclusive Northwell OfferingsRPM RacewayIndoor electric go karts, arcade andmini bowling.Northwell Health employees and theirimmediate family receive: 5.00 off a race 10% discount off corporate eventsNormal price 30.00Northwell price 25.00Vanderbilt Museum& PlanetariumThe grounds of the Vanderbilt MuseumEstate are open for picnics, hiking andfresh- air fun.Northwell employees will receive specialpricing of 14.00 per carload.Visit the discounts page on the employee intranet site to see more exciting /Pages/DiscountsLeisure.aspx13Northwell Family Playbook 2021
Explore itFarm To TableLong Island Farmers MarketSocialize, sample, enjoy live entertainment and help support local farmers.Babylon VillageOpening Day Sunday, May 2126 N. Carll Avenue, Babylon, NY 11702Sundays May – November from 8:00 am - 12:30 pmhttps://LongIslandFarmersMarkets.com/14Northwell Family Playbook 2021Huntington VillageOpening Day Saturday June 5228 Main Street, Huntington, NY 11743Saturdays June – November from 7:30 am - 12:30 pm
Explore itFarm To TableGrow NYCGrow NYC’s Food Access and Agricultureprogram works to ensure both regionalfarm viability and equitable access to thefresh food grown on those farms for allNYC residents.Visit their site to learn more aboutthe markets in your area. Available inManhattan, Brooklyn, Bronx, Queensand Staten etsDeep Roots Farmers MarketBrowse a selection of locally grownvegetables, eggs, fresh baked goods,and more locally made goodies.All products are grown or produced onLong Island (or by Long Islanders).Outdoor Market begins June 5100 Village Square, downtown Glen Cove(On Bridge Street)Saturdays June – April 24from 10:00 am – 2:00 rket-M6439815Northwell Family Playbook 2021
Explore it7th Annual Port JeffersonDragon Boat Race FestivalLong Island Local2021 Bellmore Family Street FestivalDate: September 18 Time: 8:00 am - 5:00 pmLocation: Harborfront Park, Port Jefferson, NY 11777Date: September 25 - 26Location: Bellmore Long Island Railroad Parking LotBellmore, NY 11710Competitive racing teams race in 250-meter lanes in Port JeffersonHarbor. Enjoy opening ceremonies, food and entertainment.Nassau County’s largest family festival with carnival andspecial attractions.Free to attendFree parking and ationThe Cook’s StudioHarbes Family Farm - Mattituck156A Engineers Drive, Hicksville, NY 11801715 Sound Ave, Mattituck NY 11952Fine-tune your cooking skills at this interactive and intimate pop-upcooking class. Learn how to roll sushi or make ravioli in their uniquevenue, or they can come to yours.Families can enjoy anything from fresh picked corn to theiraward-winning wines.To participate in a class you must be at least 14 years andaccompanied by an adult.https://thecooksstudio.com/Check out their family-friendly events Harbes Annual Sweet Corn Harvest: July 17- July 18 Tomato Harvest: July 31 - August 1 Watermelon Harvest: August 21 - August 22https://harbesfamilyfarm.com/16Northwell Family Playbook 2021
Explore itLong Island LocalThe Jovia Long IslandMarathon Festival of EventsDate: September 17 - 19Location: Eisenhower Park1899 Hempstead Tpke.,East Meadow, NY 11554The Jovia Long Island Marathon is one of theregion’s most exciting athletic events. 2021introduces challenges to the race.The 2021 Jovia Long Island MarathonWeekend Events:1K Kids Fun Run 5K Family Fun Run10K Race Half Marathon ongIslandMarathonLong Island Children’s MuseumOld Westbury Gardens11 Davis Avenue, Garden City, NY 1153071 Old Westbury Road, Old Westbury, NY 11568A learning space devoted to the busy work of play. Featuring exhibits,programs and performances to fuel creativity and inspiration.This summer, come check out “Our Backyard,” an outdoor sensorygarden inviting exploration of natural elements, the weather andthe water cycle.Visitors of all ages welcome for guided tours, children’s programs,family programs, concerts, book signings, botanical arts andgardening classes, and more. Enjoy “Yoga in the Gardens” or the“Full Steam Ahead! Garden Railway Summer Session” for youngcreatives (ages 6-9) to explore The Great Pine Railway exhibit frommultiple perspectives of art, science, and stburygardens.org/17Northwell Family Playbook 2021
Explore itBorough BoundHistoric Richmond Town441 Clarke Avenue, Staten Island, NY 10306Explore the many activities happeningthroughout thesummer months!There is a fee for guided tour tickets fornon-members.Parking is eens County Farm73-50 Little Neck Parkway, Floral Park, NY11004Spend a day outdoors taking in a varietyof programs, including classes for childrenand adults, special events, site tours andvolunteer farmer days.Seasonal farm stand - Opens May 12Free to the public, except for specialticketed event dayshttps://www.queensfarm.org/18Northwell Family Playbook 2021
Explore itBorough BoundThe Bronx Night MarketFordham Plaza, Bronx, NYCelebrate culture, cuisine and supportup-and-coming food concepts with thisawesome market. Visit their websiteregularly for new pop-up events.Every Saturday, April through NovemberTickets required but they’re free.https://www.thebronxnightmarket.com/Wave Hill4900 Independence Avenue, Bronx, NYEnjoy this public garden in the northwestBronx along the Hudson River, with flowergardens, alpine house, greenhouses, andcultural center.Explore activities such as: Family Art Project: Garden FountainsYoga in the gardenGuided and self-guided tourshttps://www.wavehill.org/calendar19Northwell Family Playbook 2021
Explore itBorough BoundDomino ParkBrooklyn Botanical Gardens15 River Street along the East River in Williamsburg, Brooklyn;entrances are along Kent Avenue at South 5th Street, South 3rdStreet and Grand Street990 Washington Avenue, Brooklyn, NY 11225Five acres with relaxing and exciting features such as:The playground: An inventive series of mini-industrial experienceslead children through the sugar refining process. The playgroundis an exciting and safe spot for both kids and adults to enjoy thehistoric spirit of this location.Fog Bridge: One of the park’s two signature water features,providing visitors with a unique way to experience the East Riverand to view the Syrup Tanks.For another dose of natural beauty, take the kids to the BrooklynBotanical Garden. Within this colorful oasis, there is the one-acreDiscovery Garden designed just for little ones. It is filled withfascinating plants and lots of hands-on activities. Also look forscience stations, games and scavenger hunts.Free admission for children under 12https://www.bbg.org/While you’re there, grab a bite at the Tacocina taco standfrom Union Square Hospitality Group, open year-roundon the Williamsburg waterfront. https://www.dominopark.com/BAM DanceAfricaThe nation’s largest festival of Africandance pays homage to the ancestral energyof Haiti. This virtual program of dancepremieres draws inspiration from thelwa, spirits of Haitian Vodou, and bringstogether a community from near and far.Including a virtual Libation ceremony andProcession of the Council of Elders thatcrosses the country, this unprecedentedDanceAfrica performance stretches fromcoast to coast to coast.https://www.bam.org/danceafrica20Northwell Family Playbook 2021
Explore itBorough BoundThe Art Farm NYCPier 25 in Hudson River Park403 E. 91st Street, New York, NY 10128West Street, New York, NY 10013Little ones will love this nature-focused learning center thatprovides children and their families with a fun and educationalbreak from city life. They’re New York’s one and only indoor pettingzoo and proudly provide children with the opportunity to engagewith bunnies, birds, bearded dragons, tortoises, chinchillas,chickens and more.Visit Manhattan’s only 18-hole miniature golf course at Pier 25. Playon the sand volleyball courts, bring the children to the playgroundor grab a bite at the snack bar. Enjoy sweeping views of sailboats,the Statue of Liberty and Ellis Island while lounging on the /https://www.theartfarms.com/about-us/African Burial Ground in NYCAfrican Burial Ground is the oldest andlargest known excavated burial ground inNorth America for both free and enslavedAfricans. It protects the historic role slaveryplayed in building New York.Admission is free for its visitor centerand well Family Playbook 2021
Move itLight exercise guides,fitness apps and video suggestions
Move itWellnessQuick stepsThis High Intensity Interval Training(HIIT) video will have you on your wayto a healthier heart in 15 mins.https://youtu.be/tA-4ZJZrE8kInhale, raise botharms to shoulderheight.Exhale, bend bothknees and lower yourhips toward the flooras if sitting in a chair.Hands down by sidesLeg out, bring it backChairPoseLeft leg outLegExtensionsHold for 10 seconds.Fold foward at thehips to finish.Relieve to achieveWake up routineCurious about getting started in yoga? This 7-min video is great forbeginners!A good way to start a great day is with a morning stretch. Try these5-min exercises that are mostly e/T2NE8j4z5SUmyHealthyBodymyHealthyBody is a musculoskeletal,well-being program for Team Membersthat empowers you to proactivelyself-manage your physical healththrough strengthening and stretchingvideos as well as educational resourcestailored to your specific needs. Tolearn more about myHealthyBodyand receive a tailored exercise plan,join by visiting www.northwell.edu/myHealthyBody and complete the briefassessment. myHealthyBody can alsobe accessed through myWellnesswebsite or Virgin Pulse app via theprograms page.23Northwell Family Playbook 2021
Move itDaily StretchesBack stiff, wrists sore?Take a few minutes and stretch it out. Print out these guides and keep them nearby for a daily stretch reminder.Take 5 Stretch 1Opening up your body with a gentle stretch is great for beingable to loosen tired and sore muscles. Improved flexibility,which refers to how much a muscle lengthens, becomes moreimportant as you get older, since muscles naturally becometighter and shorter over the years. Stretching allows themuscles to stay mobile helping us to move better and lessensour chance of injury.Warm UpSeated March on the SpotPosterior ShoulderCapsuleHere are some hints to get your started:Choose a comfortable sturdy chair without armsWear comfortable loose clothingDon’t over stretch, move to the point where you feel a gentlepulling in the muscle and breathe normally.Seated Side FlexionSeated Chest StretchSitting HamstringStretchBenefits: This exercisewill help to warmup the muscles byincreasing blood flowto the lower limbs.Sets and Reps: 1 set of 30 seconds.Teaching points: March on thespot while keeping the body uprightand the core engaged.Arm swinging in SittingBenefits: This exercisewill help to warm up themuscles in the shoulder,helping to mobilise themin preparation for thestretch.Sets and Reps: 1 set of 30 seconds.Teaching points: Keep you elbowsbent and swings your arms fromyour shoulder. Move your armsback and forth to a rhythm thatis comfortable for you. Breathnormally and keep your shouldersrelaxed and loose.24Benefits: This exercisewill stretch the back of theshoulder.Benefits: This exercise willimprove the flexibility ofthe trunk.Sets and Reps: 2 sets, 2reps, hold for 10 secs.Sets and Reps: 2 sets of 2reps, hold for 10 seconds.Teaching Points: Raisethe arm up to shoulderheight and take it acrossthe body and use theother arm to apply thestretch. Keep the shoulderblades down and thebreathing normal.Northwell Family Playbook 2021Teaching Points: Hold theside of the chair, keepingone hand in place raisethe other hand and reachtoward the ceiling, thenslowly lean to the far side.Benefits: This exercisewill improve mobility andflexibility of the uppertrunk.Sets and Reps: 2 sets, 2reps, hold for 10 secs.Teaching Points: Pull theshoulders back and downwhile stretching the armsback, keeping the elbowsstraight. Gently push thechest forward to increasethe stretch.Benefits: This exercise willstretch the muscles at theback of your thigh.Sets and Reps: 2 sets, 2reps, hold for 10 seconds.Teaching Points:Straighten your leg, bendforward at the hips holdfor 10 seconds and relax.Keep the back straight / inneutral throughout. Bendat the hips only.
Move itDaily StretchesBack stiff, wrists sore?Take a few minutes and stretch it out. Print out these guides and keep them nearby for a daily stretch reminder.myHealthyBodypowered by SalasoTake 5 Stretch 2Stretching can improve mental and physical relaxation. Itenhances the development of body awareness and allowsus to “tune in” to areas of tension. Using a stretch to releasemuscle soreness allows the body to regain movement andhelps us to relax more.Heel Digs with BicepCurlsLumbar Side FlexionBenefits: This exercisewill warm up the body inpreparation for the stretch.Benefits: This exercise willimprove the movement inyour lower back.Sets and Reps: Perform for30 secs continuously.Sets and Reps: 1 set of 1rep. Hold for 10 seconds.Teaching Points: Dig oneheel at a time into the groundin front, while bending andstraightening the elbows.Maintain an upright trunkposture as you march andkeep your shoulders bladesdown.Teaching Points: Lift yourhand over your head,slowly bend to the side. Themovement should be slowand controlled.25Northwell Family Playbook 2021Here are some hints to get your started:Always warm up a little before you stretch.Wear comfortable loose clothing.For the stretch, move to the point where you feel a gentlepulling in the muscle and breathe normally.Triceps StretchBenefits: This exercise willstretch your triceps muscle.Sets and Reps: 1 set of 1rep. Hold for 10 seconds.Teaching Points: Bringingyour arm behind your headand reach down your backas far as you can. Apply anextra stretch by pushing onthe elbow with the oppositehand.Hamstring StretchBenefits: This exercisewill stretch the hamstringsmuscle group at the back ofthe thigh.Quadriceps StretchBenefits: This exercise willstrengthen the muscles atthe front of your thigh.Sets and Reps: 1 set of 1rep. Hold for 10 seconds.Sets and Reps: 1 set of 1rep. Hold for 10 seconds.Teaching Points: From astanding position, straightenyour leg out in front. Slowlybend down with the otherknee until you feel a stretchat the back of the straightleg. Sit into the stretch. Yourlower back should remain ina neutral position or slightlyarched as you carry out thisexercise.Teaching Points: Lift theheel towards the buttocks,grab the ankle and pull it up.Maintain an upright backposture and keep your hipas straight as you can whileyou hold the stretch. Youshould feel the stretch atthe front of the thigh on thebent knee side.
Move itMovin’ n’ Groovin’: ChildrenPelotonGet the family involved! Peloton offers numerous family activitiesfrom Fit Family Flow Yoga to Fit Family Strong. These classes rangein age from 3 and are anywhere from 5 – 20 -classesGoNoodle Created by child development experts, GoNoodle engages andinspires millions of kids every month to channel their boundlessenergy by getting them moving and becoming more Cbbvzu3kKZ3wnwCosmic Kids YogaGet kids into yoga and mindfulness early with C
5 Northwell Family Playbook 2021 1. Add all ingredients to a blender. Drizzle in water slowly, about 1 tablespoon max for thicker baby food puree. 2. Spoon out 3/4 cup of baby food into container. Leftovers can be refrigerated up to 5 to 7 days, or frozen for later use. 3. To the remaining puree in blender, add 1/2 cup or more water
