Jun 11

Thursday June 11, 2020

One last day before summer break! I hope you all have a fun and safe summer. I will see you next year!!!

Physical Activity
Fitness doesn’t have to feel like a chore – it can be fun too! Today, try some yoga to strengthen your body and mind, and give fitness monopoly a try!

Today’s KWIO sequence is “Strength + Flex Flow” that reminds us that yoga helps more than just our bodies – increased academic performance, concentration, and awareness are just a few of the amazing ways that yoga will benefit your brain too.
• Video: https://youtu.be/dx0asVu1waM (Time: 23:16)
• Handout: Strength + Flex Flow
Today’s workout is a fun one – fitness monopoly! You can play with a family member or remotely with a friend online. Use a sticky note as a game piece on your screen. Earn a point when you pass go – first player to 3 points wins!
For a challenge today, combine the yoga flow and the fitness monopoly! Work up a sweat and keep your body strong and healthy!

Nutrition and Healthy Eating
Gardening Greats: Cardboard seed tubes for easy veggie growing
These past two weeks we have shown you some clever ways to get your home garden going- But it isn’t always that easy, right?! This week we have an easy and green way to start your seeds inside! To start, all you need to do is save either toilet paper (6-8) or paper towel (3-4) tubes. Once you have enough tubes follow the instructions below to start your garden!

Inside Instructions: Cut the (toilet paper or paper towel) tubes into 2 in. lengths and set them in a waterproof tray. Fill the tubes with soil and plant your seeds (remember the can be seeds from the fruits and veggies you have in your kitchen). Place in sunlight, water and let grow.

Outside Instructions: When the seedlings are ready to move to the garden, plant them right in their cardboard tube. The cardboard will decompose. Be sure to keep the tube below the soil surface, so it doesn’t wick moisture away from the roots.
Are you a visual learner? Check out this YouTube video about cardboard seed tubes!

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Jun 10

Wednesday June 10, 2020

Physical Activity

Today’s workout theme is “achieve” – which means successfully reaching a desired objective through effort, skill, or courage. What are you courageously trying to achieve? Being fit and healthy takes effort – but it’s worth it to keep working to achieve it!

Workout of the Day (WOD)!
• Use this A-B-C exercise guide (with video demonstrations)
• Using the associated exercises, spell “ACHIEVE”. To ‘excel’ means to do reach your goal! What will you achieve today? This week? This month?

Your ‘yellow’ challenge today is to extend the WOD:
• Use this A-B-C exercise guide:
• Using the associated exercises, spell “ACHIEVEMENT

Today’s “red” activity involves the ‘do 10, give 10’ challenge! Do 10 pushups on a social network and challenge 10 friends to do the same. Don’t forget to use the #HealthyKidsQuarantined

Nutrition and Healthy Eating
Healthy Snack Hack – Strawberry Frozen Yogurt
Today we have the perfect snack idea when you are feeling like a sweet treat – this strawberry frozen yogurt is a healthier way to satisfy your dessert desires! Finding a frozen treat just got much easier with our quick, simple and in season recipe!
· 4 cups frozen strawberries
· 2 Tablespoons honey
· 1/2 cup plain yogurt (non-fat)
· 1 Tablespoon lemon juice
To Make:
Add the frozen strawberries, honey, yogurt and lemon juice to the bowl of a blender or food processor. Process until creamy, about 5 minutes. Enjoy!

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Jun 10


Dear Parent(s),

Every year, billions of dollars in federal funding go to hospitals, fire departments, schools, roads, and other resources based on census data.

For a better future of our city, schools, and students , please click on the link now and fill out the census. It only takes a few minutes from your time to make a difference.

Complete the Census application here: 



(Miss. Cook)

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Jun 09

Tuesday June 9, 2020

Physical Activity
The digital world we live in makes it easy to spend LOTS of time in front of a screen, right? Many of us spend countless hours each week sitting behind a computer screen, watching our phones, and playing video games. Yet the statistics are clear— kids and teens who exercise regularly are more likely to develop healthier lifelong habits than those who don’t. So, taking time for your health now will continue to benefit you in the long run!

Today’s yoga, the Mindful Moon Flow, from the Kids Work It Out, is named in honor of the cooling moon. This flow will stretch the spine and hamstrings while building strength in your arms, back, and core.

• Video: https://youtu.be/5ipbCJAPzJI (Time: 7:45)
• Handout: Mindful Moon Flow
Today’s Tabata workout from PopSugar will get you moving! This fast, upbeat combination of cardio and body-weight strength exercises requires no equipment, but do grab a towel and a bottle of water — you’re going to need both.
• https://www.youtube.com/watch?v=bgdb5QgI9aU (Time: 47:30)
Today’s “red” activity involves combining the yoga activity with the Tabata workout. Are you up for the challenge?

Nutrition and Healthy Eating
Dine on a dime: Shop local!
Choosing to shop locally and directly from farmers for fruits and vegetables has many benefits – the prices are often lower than in the grocery store, it supports local businesses, and even helps to reduce our carbon footprint! The resources below will help you find a market in your area and shop for the freshest, in-season produce:
Find a Farmers’ Market:
• LittleGuide Detroit’s Local Market Guide
• Michigan Farmers’ Market Association Guide Produce Availability Guide:
• Michigan Guide for Fruits and Vegetables
If you find yourself with too many farmers’ market veggies, a great option is to pickle the leftovers – they make a yummy addition to other recipes, toppings for burgers or sandwiches, or in salads. Better yet? It’s easy! Check out this quick (30 seconds!) video on a basic how-to for pickling summer veggies.

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Jun 08

Monday June 8, 2020

Physical Activity
You know by now that you should aim to be active at least 60 minutes a day. The best way to start – and sustain – regular physical activity is to discover activities that you enjoy! When you do this, you are more likely to exercise on a regular basis and continue exercising into adulthood. We’ve given you lots of samples of activities – which do you enjoy most?!

Today’s dance tutorial is an Afro’Dance workout that will work your arms, upper body and core in this high-energy video.
• https://www.youtube-nocookie.com/embed/NEO1ydknMVk (Time: 15:03)
This strength workout, from the Nike trainer series, is sure to make you work up a sweat. It uses no equipment, but your body weight will be enough!
• https://www.youtube-nocookie.com/embed/HNnmwt1UKi4 (Time: 48:10)
• https://youtu.be/vI1Yf-MBczI (Time: 32:20)
For today’s ‘red’ challenge, combine the dance video and the strength exercises for a total body workout!

Nutrition and Healthy Eating
In general, humans eat a LOT of meat. Eliminating meat just one day a week can make a big difference for your health and the health of our planet. Replacing meat with plant-based choices has potential health benefits, like reducing risk for heart disease and diabetes, and helps take action against climate change by reducing your carbon footprint and helping you conserve precious environmental resources. Planning a “Meatless Monday” is a great place to start! Give it a try this week with a delicious meatless chili.

Meatless Chili
• 1 (15 ounce) can diced tomatoes
• 1 (15 ounce) can no salt added pinto (or chili) beans, un-drained
• 1 (6 ounce) can tomato paste
• 1 cup of frozen chopped green peppers
• 1 cup of frozen chopped onions
• 1/2 tablespoon chili powder
• 1 teaspoon cumin
• salt and pepper, to taste
• Optional chili toppings: cheese, green onions, plain Greek yogurt
In a large stockpot, combine all ingredients. Heat oven medium heat until warm, and serve with your favorite toppings.

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Jun 05

Friday June 5, 2020

Physical Activity
Have you ever heard of geocaching? It’s like a gigantic outdoor treasure hunt with millions of prize-filled containers hidden around the world! Geocaching is a great way to get outside, discover new sites in your town, and even learn about navigation. This is a great activity to do with your family, so head outdoors today and find some treasure!

To get started, just create a free account at geocaching.com, scan the map for geocaches near you, and use a cell phone’s GPS to search for these hidden treasures using the coordinates provided. Once you discover the cache, sign and date the logbook, and note your score online. Even cooler? Prizes! Typically, geocaches include a small trinket for a ‘prize’ for finding the treasure. Depending on your comfort level, it’s fine to take the prize in the cache as long as you leave behind something of equal or greater value for the next geocachers to find.

Happy hunting!

Nutrition and Healthy Eating
Have some leftover frozen cauliflower rice from the recipes earlier this week? We have the perfect way for you to use it up. For something sweet- why not try our hidden cauliflower smoothie- we promise the cauliflower will just give your smoothie a creamier texture and your kids won’t taste it at all!


• 1 cup frozen riced cauliflower

• 1 cup frozen strawberries or berries

• 1 small frozen banana

• 1 ½ cup low fat milk

• 1 tablespoon nut butter

• Add chosen ingredients to a blender and blend until very smooth, stopping to scrape down the sides of the bowl and adding more liquid, if needed. Serve immediately.

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Jun 04

Thursday June 4, 2020

Physical Activity
As the school year winds down, it can be hard to stay motivated to finish your schoolwork. Do you find yourself feeling sluggish? Know what can help? You guessed it – physical activity! Regular exercise can make you feel more energetic, allows you to be more active, and reduces the likelihood that you’ll tire during the day. It can also help with your motivation and concentration!

Today’s KWIO yoga sequence is a “Move into Stillness Flow” which focuses on energizing and strengthening yoga poses, flows, and spinal stretches. It finishes with guided breathing focusing on tolerance – perfect for home quarantine!
• Video: https://youtu.be/AoWzmXG6Ss0 (Time: 12:48)
• Handout: Move Into Stillness Yoga Flow
Try this dance workout, called “Low Impact Dance Grooves” from PopSugar. This workout is a great reminder that low-impact doesn’t have to mean low-intensity!
• https://youtu.be/tfdy5AahM4M (Time: 29:59)
For your ‘red’ challenge, combine the yoga flow and practice the dance video until you’ve got the moves down! Work up a sweat and keep your body strong and healthy!

Nutrition and Healthy Eating
Gardening How-To
If you want to plant a garden, you need a few things: soil, water, sunlight, and SEEDS! But what is a seed, and how do plants come out of something so small?!
First, let’s learn:

  1. To start, let’s learn a little bit about how tiny seeds grow into a full plant. Watch this video to learn more.
  2. This is also a great podcast where kids, like you, ask all kinds of questions about how seeds grow. As you listen, think about a question YOU have and try to find the answer online or in a book.
    Now, let’s try it:
  3. Once you’ve learned all about seeds it’s time to plant some! You’ll first need some seeds – you can buy vegetable seeds at the store, or you can find some in the foods you eat.
  4. Now, you’ll need to find a container, pot, or a small plot (get permission before you start digging up your yard!). This handout will show you how to find and plant seeds.
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Jun 03

Wednesday June 3, 2020

Physical Activity
Today’s workout theme is “goals.” Having personal goals is like having a destination on a map – if you don’t know where you’re going, it’s hard to figure out how to get there! Take a few minutes today and set some specific, realistic goals for yourself. You’ll be glad you did!

Workout of the Day (WOD)!
• Use this A-B-C exercise guide (with video demonstrations)
• Using the associated exercises, spell “GOALS”. What goals are you setting for yourself today?

Your ‘yellow’ challenge today is to extend the WOD:
• Use this A-B-C exercise guide:
• Using the associated exercises, spell “GOAL SETTING”

Today’s “red” activity involves a push-up challenge! Can you do 10 push-ups? Challenge your friends to join your push-up challenge online. Don’t forget to use the #HealthyKidsQuarantined

Nutrition and Healthy Eating
We’re heading into summer which means we’re also heading into watermelon eating season! Watermelon is a healthy snack option because it contains Lycopene a “fight-o-chemical” (phytochemical) that helps fight off sickness – but did you know that you don’t just have to eat it off the rind? Try this week’s snack hack for a fun new twist on serving up watermelon!

Watermelon popsicles:

  1. Chop up watermelon into small chunks and puree in the blender
  2. Pour the pureed watermelon into small paper cups (or popsicle molds).
  3. Cover each cup with plastic wrap or foil and insert a popsicle/craft stick (or plastic spoon) through and into the cup.
  4. Freeze until hard.
  5. Optional: add chopped strawberries, pineapple, or grapes to the molds too!
    Feeling extra adventurous? Check out this website for 10 additional and fun ways to enjoy watermelon!
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Jun 02

Tuesday Jun 2, 2020

Physical Activity

Did you know that research tells us that if you’re not active when you’re young, you are more likely to become an inactive adult? When you’re older, being inactive puts you at a higher risk of developing life-threatening conditions such as heart disease and cancer. This is why it’s important to exercise and keep yourself fit and healthy starting at a young age!

Today’s yoga, the Sun A-B-C flow, from the Kids Work It Out program starts with breath as a foundation, then carries it through three separate yoga flows meant to strengthen and ignite body, spirit, and mind.

• Video: https://youtu.be/rAJtSL2MHZM (Time: 15:31)
• Handout: Sun A-B-C Yoga Flow

Today’s workout from The Body Project will get you moving! This high-intensity workout is low-impact and requires no equipment, so anyone can do it!
• https://youtu.be/WjoBQsoekgk (Time: 29:21)
Today’s “red” activity involves combining the yoga activity with the Tabata workout. Are you up for the challenge?

Nutrition and Healthy Eating
Dine on a Dime: Cauliflower Rice
Cauliflower is a powerhouse veggie – with each serving packing a punch of fiber and B vitamins, but did you also know it is a great substitute for rice? You can find frozen “rice cauliflower” in your grocery store’s freezer section and it’s a cheap and healthy way to swap out grains for veggies in many of your favorite dishes. Try it out with one of our recipes below.

Deconstructed Veggie Burrito Bowl
· 2 cups frozen riced cauliflower
· 1 cup canned black beans (drained)
· 2 tsp. Olive oil
· 1/2 tsp. Ground cumin
· 1/2 cup chunky salsa
Heat olive oil in a large skillet on medium heat. Add in riced cauliflower and black beans. Season riced cauliflower and black beans with ground cumin. Cook on medium heat for 10 minutes. Stir in salsa and heat ingredients together for another 5 minutes.

Simple Veggie Stir Fry
· 2 cups frozen riced cauliflower
· 1 cup fresh or frozen mixed veggies (try: peas, carrots, peppers, edamame, and/or onions)
· 3 tablespoons of reduced sodium soy sauce
· 2 tsp olive oil
· Optional: green onions for garnish
Heat olive oil in a large skillet on medium heat. Add in riced cauliflower and frozen veggies and cook for 10 minutes. Remove from heat- stir in soy sauce and green onions.

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