Tuesday, June 9 – Nutrition

It’s going to be hot today, so let’s focus on hydration and how we can make water something that everyone WANTS to drink. Today’s “recipe” idea will definitely help make water more interesting, better tasting and fun.

Nutrition and Healthy Eating
Here’s a riddle for you- what runs but never walks? If you guessed water, you are correct! As we have discussed these past 12 weeks, water is the healthiest way to stay hydrated – today we are pulling two of our most popular hydration tips that you can use all summer long!
Use our Wonderful Rainbow Water tips to liven up your water in multiple ways! Add:
• RED: watermelon and/or strawberries
 ORANGE: orange slices
• YELLOW: lemon slices
• GREEN: cucumbers slices
• BLUE: blueberries
• VIOLET: blackberries
• RAINBOW: build a rainbow drink by adding any or all of the above options

Fruity Ice Cubes will keep you cool all summer
To Make:
• Choose your favorite fruit/s (canned, frozen, or fresh- canned pineapple, frozen berries or fresh oranges)
• Chop them into small pieces
• Drop into each cube of the ice tray
• Pour water over the fruit
• Freeze for six hours or overnight

Monday, June 8 – Activity & Nutrition – We’ve got a great workout and S’More!!!

Today’s workout is a HILT (high intensity low impact) workout. This is great for anyone that might have a bad back, shoulders, knees, hips, etc. Work through this, then reward yourself with some of the most delicious S’Mores you’ll ever eat!

Healthy Camping Treats: Banana S’mores
Camping (at a site or in the backyard) is a great way to soak in some vitamin D while appreciating nature- and today we’re sharing an easy way to keep campfire eating fun AND healthy! This summer as you pitch a tent, make sure to try our Campfire Banana S’mores!
· medium ripe banana
· 1 small handful of mini marshmallows (10-15)
· 1 spoonful of dark chocolate chips
· 2 low-fat graham crackers
· Foil
· Ask an adult to cut through the peel on the inside curve of the banana, but leave the banana in the peel. Cut the banana in half lengthwise (not through bottom peel); then cut crosswise. Add marshmallows into the banana and top with chocolate chips.
· Place the prepared banana in the foil and crimp closed.
· Cook the S’more packet on the campfire until the s’more is warm and melty (about 5-8 minutes). Use graham crackers for scooping.

Friday, June 5 – Activity & Nutrition

Today’s activity and nutrition info is the same as elementary and middle school. The activity skills can be performed by anyone and it’s set up as a challenge, so I think it pertains to all (maybe you even have a little brother or sister who is doing the same challenges). Either way, have fun and when you’re done enjoy the smoothie!

Physical Activity
Today, let’s try some fun fitness challenges! These are sneaky workouts – they are all the duration of a single song – but they will work your muscles and endurance!

  1. Give the  Bring Sally Up  Challenge a try! Follow the beat and listen to the words for a quick (3 minutes!) and challenging exercise. There are lots of ways to do this challenge – here are some good options – try one or several!
    • Lunges
    • Plank
    • Glute Bridge
    • Squats
    • Push Ups
    • Leg Lifts
  2. Now try another song fitness challenge! Pick a few of your favorites and sweat it out for a song or two!
    • Cha Cha Slide Plank Challenge
    • Cupid Shuffle Plank Challenge
    • 7 Rings Ab Challenge
    • Baby Shark Ab Challenge

Nutrition and Healthy Eating
Easy Tropical Smoothie
With all the warm weather all of a sudden are you feeling like you could use a cold, creamy smoothie? Try our simple smoothie recipe today that is sure to be a refreshing, tasty treat!
Basic ingredients:
• Handful of ice
• 4 oz. canned pineapple tidbits in 100% juice
• 1 cup skim milk (or a milk alternative like almond, oat, or cashew milk)
Optional additions:
• Frozen fruit: mango, kiwi, papaya, or strawberry
• Banana
• Boosts: spinach, kale, flax or chia seeds, vanilla protein powder
Instructions: Blend all ingredients together in a blender or food processor until smooth.
Serve and Enjoy!

Wednesday, June 3 – Activity

We’re going to push your limits today and increase the overall workout time from 30 minutes to 45. We’re going to be doing a 45 minute HIIT (high intensity interval training) workout that requires no equipment other than your body weight. They will be showing modification exercises, so no worries if you can’t do some of them you can modify! Enjoy!

Tuesday, June 2 – Nutrition

Today’s post will focus on natural sources of food and the places we can find those foods. Whether growing our own garden (previous post) or shopping at farmer’s markets, these are great ways to add naturally grown and locally sourced items to our menus. It’s also a great way to support or local economy.

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.