Monthly Archives: May 2020

Friday, May 29 – Activity & Nutrition

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, 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.

Thursday, May 28 – Activity & Nutrition

Physical Activity
Handout: Move into the Silliness Yoga; ABC Elementary Workout Handout
Today, begin with a stillness workout from Kids Work It Out, and end with an ABC workout of the day.

  1. In today’s yoga practice with Kids Work It Out, students and families learn how to “Move Into Stillness” by warming up the entire body with energizing and strengthening yoga poses, flows, spinal stretches for organ health, and a final meditation to increase tolerance by focusing on the breath.
    ○ Video: (Time: 12:48min)
    ○ Handout: Move into the Silliness Yoga
  2. This ABC Workout of the Day is a great way to get a workout in while having fun. To finish your workout right today, spell your first and last name out using the ABC workout handout.
    ABC Elementary Workout Handout
    ○ Don’t forget to check out the videos that are embedded in the handout

Nutrition and Healthy Eating
Handout: Using Seeds in your Garden
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?! Have your kids watch this video to see how a tiny seed grows into a full plant.
• You can also have them listen to this podcast where kids ask all kinds of questions about how seeds grow.
• As they listen, have them think about a question they have and try to find the answer online or in a book.
Once they’ve learned all about seeds it’s time to plant some! You can buy vegetable seeds at the store and they are usually very inexpensive! Make sure to try to find some in the foods you eat – this handout will show you and your kids how to find and plant seeds.
Interested in some extra tips? Check out this website that goes into some more details!

Wednesday, May 27 – Activity & Nutrition

Physical Activity
Today, let’s try a short warm-up with GoNoodle, and then a Lego toys workout video. Take a fun adventure with Cosmic Kids Yoga and then end the day with a fun treasure hunt!

  1. Run The Red Carpet – Hot Ticket | GoNoodle
    ○ Start your day with a nice, energizing GoNoodle video. (Time: 4:18)
  2. Kids Workout / LEGO TOYS Kids Workout Videos! (age 3 -10)
    ○ Engage with a fun Lego toys workout. This video is targeted for kids ages 3-10 so if your child is a little older, feel free to visit the middle school lesson! (Time: 14:58)
  3. Babs the Beaver | A Cosmic Kids Yoga Adventure!
    ○ This is a fun yoga video to calm the mind and body. (Time: 19:05)
  4. Treasure Hunt
    ○ Treasure hunts are pretty easy and depending on how many items there are, could last a while. Hide anywhere from 10 to 20 items around the house to keep kids occupied for a few hours. Hide some useful things and ask the child to spell the name and use of that thing once he/she found it.

Nutrition and Healthy Eating
We’re heading into summer which means we’re also heading into watermelon season. Watermelon is a healthy snack option because it contains Lycopene a fight-o-chemical (phytochemical) that helps fight off sickness. 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 serve watermelon to your kids.

Tuesday, May 26 – Activity & Nutrition

I hope you all had a wonderful, long weekend and are ready to “get back at it” today.

Physical Activity
Handouts: SUN A-B-C Yoga Flow
Today we will begin with a yoga practice from Kids Work It Out, then try a stuffed animal
workout with the whole family. Finish with a fun old-fashion game of monkey in the middle.

  1. Today’s yoga, the SUN ABC Yoga Flow, from the Kids Work It Out program takes
    students through a full traditional yoga warm-up practice that begins with the breath as a
    foundation, then uses breath to carry the body through three separate yoga flows meant
    to strengthen and ignite body, spirit and mind.
    o Video: (Time: 15:32)
    o Handout: SUN A-B-C Yoga Flow
  2. Kids Workout / Stuffed Animal Workout (age 3-8)
    o This a fun workout video you can do with the whole family.
    o (Time: 16:57)
  3. Want a break from technology, try to involve everyone in your house with playing an old
    fashion game of Monkey in the middle.
    o You try to keep the ball away from one person while throwing it back and forth
    with your partner. If the person does get the ball, whoever threw it is now the
    monkey in the middle. No points, no winning, just keeping away.

Nutrition and Healthy Eating
Dining on a Dime- Riced Cauliflower Two-Ways
This week we’re featuring frozen riced cauliflower as a cheap, versatile and healthy way to swap
out grains for veggies in many of your favorite dishes. 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? Try one of our recipes below- we bet your kids won’t taste the difference!

Simple Veggie Stir Fry
• 2 cups frozen riced cauliflower
• 1 cup frozen mixed veggies ( we like:
edamame, peas, carrots and onions)
• 3 tablespoons of reduced sodium soy sauce
• 2 tsp Olive Oil
• Optional: chopped green onions for garnish

Instructions: 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. Serve and Enjoy!

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

Instructions: 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. Serve and Enjoy!

Friday, May 22 – Activity & Nutrition

Physical Activity
Start your day out with a GoNoodle Bones activity. Then get a great workout with Les Mills Fitness. Finally, have fun with someone at home by participating in Tic-Tac-Toe Frisbee.

  1. Bones! Bones! Bones! – Awesome Sauce | GoNoodle (Time: 2:01)
  2. Do you want to get a fun, but good workout in today? Try this fun fitness routine by Les Mills Born to Move (Time: 22:02 min)
  3. Tic-Tac-Toe Frisbee ○ Construct a tic-tac-toe board on the ground using masking tape or chalk, with the squares big enough for a frisbee. Then take turns with your partner throwing the frisbee, attempting to land it (mostly) in a square. If successful, mark your X or O in that square. Continue until you have a winner or a “cat’s game”!

Nutrition and Healthy Eating
Rocket Smoothie
We’re kicking off the Memorial Day weekend with a healthy, creamy, and delicious- Oh So Festive looking smoothie!
• 1 frozen Banana
• 1 cup Vanilla Yogurt
• 1/2 cup frozen red fruit ( we like cherries or berries)
• 1/2 cup frozen Blueberries
• 1 cup 100% Juice
• 1/4 cup Milk
• 1 1/2 cup Ice

  1. In a blender, combine 1/4 banana, 1/4 cup yogurt, 1/2 cup frozen cherries or berries, 1/2 cup juice and 1/2 cup ice. Blend until smooth and pour evenly among 3-4 glasses. Place in freezer for 30 minutes to help keep layers separate.
  2. In a blender, combine 1/2 banana, 1/2 cup yogurt, 1/4 cup milk and 1/2 cup ice. Blend until smooth and pour evenly among 3-4 glasses. Place in freezer for 30 minutes to help keep layers separate.
  3. In a blender, combine 1/4 banana, 1/4 cup yogurt, 1/2 cup blueberries, 1/2 cup juice and 1/2 cup ice. Blend until smooth and pour evenly among 3-4 glasses. Place in freezer for 30 minutes to help keep layers separate. Then serve and enjoy!

Thursday, May 21 – Activity & Nutrition

Physical Activity
Handout: Centered Yoga Flow
Today’s yoga flow is a great way to build stamina and confidence and enjoy the activity while you’re doing it! Then find ways that your family likes to be active – including this new Pokemon adventure!

  1. Today’s KWIO yoga sequence is a “Centered Flow” which focuses on knowing that your center of existence and personal power comes from within you! We’ll concentrate on cultivating our body’s sense of center.
    o Video: (Time: 9:09)
    o Handout: Centered Yoga Flow
  2. Family Exercise At Home / Pokémon Workout For Kids (Duration: 12:14)
    ○ This a fun workout video you can do with the whole family.
  3. Tag
    ○ Try a different type of tag this week: Laser Tag, Dart Tag, Ball Tag or Hide and seek tag. When you get found by the person who is it, run! Or you’ll be IT!

Nutrition and Healthy Eating
Handout: Growing Veggies
Gardening Greats: YOU can grow veggies!
Gardening is a great activity for children but is sure can seem like a daunting task! Good news – you don’t need garden beds or even a yard to grow your own vegetables – there are many things you and you children can grow in a small space or in a pot on your patio! Some of the best options for pots or small containers are:
• Sweet peppers
• Tomatoes
• Chili peppers
• Kale and Lettuce
• Spinach
• Onions
• Radishes
• beans
You can start with seeds, but a cool way to start a kid-friendly garden is to start with scraps from the vegetables you buy at the grocery store. Check out this video for how to do this to grow carrots, onions, garlic, lettuce, and lots of herbs from what you’d otherwise throw away!
As your children grow their own veggies, they can see that the part of the plant that you actually eat varies – sometimes it’s the leaves (like with lettuce), the stems (asparagus and celery), the roots (carrots and potatoes), fruit (tomato and pepper), seeds (chickpeas), or flower (broccoli and cauliflower). This worksheet will help them figure out which part of the plant they’re eating!

Wednesday, May 20 – Activity & Nutrition

Physical Activity
Handout: ABC Workout of the Day; Home Throw Challenge
Today, begin with the ABC workout of the day. Then practice your at home throwing skills using the at home challenge handout and equipment that you have around the house!

  1. This ABC Workout of the Day is a great way to get a great workout in. This week our words to use are MEMORIAL and FRIENDS. Use the ABC workout of the day handout to perform the exercises for each letter in the work. Check out the videos that are linked to the letter if you need help!
    ○ Check out the workout handout here: ABC Workout of the Day
  2. Once you are finished with your ABC Workout of the day, check out this At Home Throwing Challenge! A small ball would be ideal, but if you don’t have it, don’t fret! You can make your own ball using socks, a stuffed animal, anything that is soft and won’t hurt!
    ○ Check out this handout to determine what challenges to follow to practice your throwing skills!
    Home Throw Challenge

Nutrition and Healthy Eating
Healthy Snack Hack – Apple Pie Bites
Today we have the perfect snack idea for when your children are asking for a sweet treat – these apple pie bites are a healthier way to satisfy your family’s dessert desires! “Baking” an apple pie just got much easier when you make these delicious graham cracker apple pie stacks.
• Graham crackers
• Plain or vanilla Greek yogurt
• Apples, chopped (try tart Granny Smith apples!)
• Honey
• Cinnamon
To Make:
Smear plain or vanilla Greek yogurt on top of a graham cracker square, then add chopped apples, a drizzle of honey and a sprinkle of cinnamon. Enjoy!

Tuesday, May 18 – Activity & Nutrition

Physical Activity
Handouts: Energizing Yoga Flow
Today, let’s try some family yoga! Practicing yoga requires us to control our breathing and focus on the present moment. It creates more clarity, compassion, and patience – what family couldn’t benefit from more of this!?

  1. Today’s yoga, the Energizing Flow, from the Kids Work It Out program takes students through an energizing breathing practice and series of yoga poses that build up endurance, strength and vitality.
  2. o Video: (Time: 9:44)
    o Handout: Energizing Yoga Flow
  3. Now it’s time to do a fun workout that can be done with your whole family.
    ○ Super Mario Workout (age 3-10) (Duration: 15:34)

Nutrition and Healthy Eating
Dine on a dime: Using canned veggies
You know that encouraging your children to eat vegetables is important because it is part of a healthy diet. But sometimes the cost of fresh produce limits our options (especially when you want to buy veggies outside of their growing season). Canned vegetables have just as much nutritional value as fresh produce and are much more affordable- plus they can be easily added to many kid-friendly dishes. When you buy canned options, watch for veggies with added sodium (used to make them last longer but in large amounts is not so healthy), and rinse and drain the veggies before you use them.

Try these easy ways to use canned veggies:
• Tomatoes are great to add to soups, sauces, or chili
• Add a can of sweet corn and diced green chilis to your tacos or salsa
• Toss peas into macaroni and cheese, salad, casserole, or add to a stir-fry
• Diced carrots can be added into a salad or used in soups
• Chopped onions can be added to any recipe and won’t make your eyes water!

Monday, May 18 – Activity & Nutrition

Physical Activity
Today we begin our week with fun videos from GoNoodle and Cosmic Kids Yoga. Then, if you have siblings, think about getting active with a fun game of limbo.

  1. Pop See Ko – Koo Koo Kanga Roo | GoNoodle (Duration: 2:24)
    ○ Start your day with a nice, energizing GoNoodle video.
  2. Trolls: Can’t Stop The Feeling | GoNoodle (Duration: 3:21)
    ○ This is a fun dance video that will get the heart rate up.
  3. Diggory the Dumptruck | A Cosmic Kids Yoga Adventure! (Duration: 17:43)
    ○ This is a fun yoga video that stretches the body and energizes the mind.
  4. Limbo ○ Kids can play limbo with a taut jump rope or a broom or yard stick. Each round the rope/stick goes a little lower until the player falls while trying to go under. A variation for bigger kids is to play on skates if you have them!

Nutrition and Healthy Eating
Handouts: Which Fat Would You Choose?

Fat is an important part of a healthy diet but the word often gets a bad rap. Fat comes in many forms and the easiest way to help children understand the differences is to use our Go, Slow and Whoa categories. When we think about colors of a stop light, the green represents Go, yellow tells us to Slow down, and red signals us to Stop. Just like a stop light we can think about the different types as Go, Slow, and Whoa fats.

● Go for unsaturated fats found in plants and fish that are good for our heart health and helps your child’s body grow by giving it fuel and helping to absorb vitamins.

● Slow with saturated fats found in meat, butter and cheese. Eating too much saturated fat can raise cholesterol levels and increase the chance of getting heart disease.

● Whoa with trans fats (or hydrogenated oils) found in snack foods, cookies, cakes and fried foods. Trans fats come from a chemical process, are not healthy and should be avoided when possible.

To learn more and start up a discussion with your child watch this video! For an additional challenge compare the fat on food labels using this worksheet to decide the healthiest option.

Friday, May 15 – Activity & Nutrition

Physical Activity

Physical activity is important for your mental health and so is staying connected with important people in your life! Today, try to arrange to do some physical activity with friends or family – connect remotely on Zoom or Facetime, or do it together from a safe distance. Try these fun, exercises that are easy to do together:

• Do an exercise workout together – like this one called “Recess” from Double Time

• Practice some remote yoga – like this fun Fairy Floss from Cosmic Kids Yoga

• Try learning a dance – like the Best Time Ever from Kidz Bop Kids

• Take a walk (while maintaining a safe social distance!)

• Go for a bike ride

The Detroit Police Athletic League (PAL) is a local nonprofit who has recently launched the 6° of separation campaign to check-in on family and friends while many are socially isolated. All you have to do is commit to check-in on 6 people in your life on the 6th, 16th, and 26th throughout May and June. The idea might be simple – but your impact might be simply amazing! • Take the 6° of Separation Pledge from Detroit PAL

• Let us know that you’re in for connecting with others! Post your support on social media and tag #CheckingInSavesLives and #HealthyKidsQuarantined

Nutrition and Healthy Eating
Build a Smoothie Bowl
It’s Friday and we’re treating ourselves to a smoothie bowl! Eating a smoothie bowl will make your children feel like they are indulging in ice cream when in fact they are eating something good for them.
Smoothie bowls, like smoothies are full of nutritious ingredients like fruit and vegetables- but they are a thicker consistency. Have your children grab a spoon and give it a try! Share your creation online using #healthykidsquarantined

• 1 banana frozen
• 1½ cups frozen berries
• ½ cup milk (almond or coconut work too)
• Optional toppings- low fat granola/whole grain cereal, seeds nuts, more fruit

  1. Combine frozen banana, frozen strawberries, and milk in a blender
  2. Puree until completely smooth – the mixture should be thick
  3. Add a touch more liquid if necessary to get it to blend completely smooth
  4. Transfer to a bowl and add toppings as desired. Enjoy!

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