Jun 01

Monday, June 1st: DSHINES Lesson

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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May 28

Thursday, May 28th: DSHINES Lesson

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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May 26

Tuesday, May 26th: DSHINES Lesson

Good morning everyone. I hope you had a wonderful, long weekend and are ready to “get back at it” this morning.

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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May 25

Distribution of Student Materials

Attention Stout Families, 

    From Monday, June 1st through Friday, June 5th, from 10am to 3pm, students will be able to RECOVER any materials they have in the building (hall and gym locker) and RETURN any materials that are property of Stout (library or classroom books, textbooks such as social studies, etc) that they may have. Please read the following information carefully as it pertains to your child. This will be conducted the same way as our Chromebook Distribution, as a drive through. However, the drive-through will take place in the Staff Parking Lot, at the far right if you were facing our building, where buses depart at the end of the day. The day that you can come pick up your materials depends on where your locker is. Parents must accompany their child and bring ID. Parents will be asked to pull into the Staff Parking Lot and follow the drive-through lane to the appropriate door, where materials will be handed to them through the passenger window. YOU MUST HAVE A PAPER WITH YOUR NAME ON IT AND LOCKER # WRITTEN ON IT TO SHOW THROUGH THE WINDOW TO STAFF WHEN YOU ARRIVE. Parents and students, PLEASE NOTE, if your items are not picked up by the end of the day on Friday, June 5th 2020, they will be donated to a local charity or disposed of. 

Pick-Up Schedule:

Monday, June 1st, 2020         C-hall lockers/G-hall lockers only


Tuesday, June 2nd, 2020        D-hall lockers only


Wednesday, June 3rd, 2020        F-hall lockers only


Thursday, June 4th, 2020        H-hall lockers only


Friday, June 5th, 2020        Extra Pick-up Day


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May 20

Wednesday, May 20th: DSHINES Lesson

Physical Activity
Today’s workout theme is “excel” – which means that you do something really, really well. What are you really good at doing? What can you continue to work at until you become excellent at it? Grab a family member to do the WOD with you today – burpees love company!

Workout of the Day (WOD)!
• Use this A-B-C exercise guide (with video demonstrations)
• Using the associated exercises, spell “EXCEL”. To ‘excel’ means to do something even better than normal! What will you excel at today?

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

Today’s “red” activity involves a wall sit challenge! See how long you can hold a wall sit and challenge your friends to try to beat your time online. Don’t forget to use the #HealthyKidsQuarantined

Nutrition and Healthy Eating
Healthy Snack Hack – Apple Pie Bites
Sometimes you need a little sweet treat – these apple pie bites are a healthier way to satisfy your 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!

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May 18

Monday, May 18th: DSHINES Lesson

Physical Activity

By now, you know the importance of being physically active and the role it plays in keeping you physically and mentally healthy. Today, let’s try to share that knowledge and get your family active with you! Designating time for quick, fun family workouts is a great way to spend some quality time together. Who will you share your activity with this week?

Today’s dance tutorial is from “Set it Off” from Disney’s Descendants. It’s a quick tutorial that will take some practice – you’ll need to do it a couple of times to learn the moves!
https://youtu.be/H8xivX7kqRo (Time: 2:00)
Today’s workout, from Train by lululemon, utilizes your own body weight for low- and high-intensity exercises that are great for all fitness levels.
https://youtu.be/0AVAQdln2LU (Time: 46:29)
https://youtu.be/vI1Yf-MBczI (Time: 32:20)

In Descendants, friends become like family for the characters. Share your workout with your friends who are like family! Post your dance to Tik Tok or Instagram and use the #healthykidsquarantined

Nutrition and Healthy Eating
Fat is an important part of a healthy diet but the word often gets a bad rap. Fat comes in many forms so it can be tricky to know which ones are healthy. The easiest way to 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.

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May 15

Friday, May 15th, 2020: DSHINES Lesson

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
Smoothie Bowls
It’s Friday and we’re treating ourselves to a smoothie bowl. Eating a smoothie bowl makes you feel like you are indulging in ice cream when in fact you are eating something good for you! Smoothie bowls are full of nutritious ingredients like fruit and vegetables 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, fruit

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

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May 13

Wednesday, May 13th, 2020: DSHINES Lesson

Physical Activity

You may be facing all sorts of new challenges right now – learning online, missing friends and social activities, and trying to stay active during quarantine. Sometimes, everyone needs a little encouragement to keep going! Who is your cheerleader? Think of someone who is always in your corner, will motivate you to keep working hard, and help you celebrate all the small wins. Connect with them today!

Workout of the Day (WOD)!
Use this A-B-C exercise guide (with video demonstrations)
• Using the associated exercises, spell “ENCOURAGE”. Social support helps you to start and continue exercise. Have a friend join you in your exercise!

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

Today’s “red” activity involves encouraging your friends to be physically active with you! Can you set up a group video call to exercise together? Or text each other with healthy tips? Having a workout partner helps motivate you and makes it more fun!

Nutrition and Healthy Eating

Healthy Snack Hack- Hummus
Today, we’re serving up an easy hummus dip in honor of National Hummus Day (who knew?!). The main ingredient in hummus is chickpeas, which pack a serious punch of plant-based protein so they are an excellent meat replacement. They are also filled with fiber, so this snack is sure to fill you up and keep you satisfied. Our easy recipe swaps some ingredients you may not have on hand (like tahini) with some simple spices so you can whip this up anytime.
Hummus Dip
· 1 can garbanzo beans (chickpeas),
drained and rinsed
· 2 to 4 tbsp. water
· 2 tbsp. extra virgin olive oil
· 1 tbsp. lemon juice
· 1 garlic clove, minced
· 3/4 tsp. ground cumin
· 1/4 to 1/2 tsp. salt

• Add the chickpeas, 2 tablespoons of water, the olive oil, lemon juice, garlic, cumin, and 1/4 teaspoon of salt to a food processor or blender. Process until smooth and creamy. If needed, add additional water to thin out the hummus and 1/4 teaspoon of salt to taste.
• Enjoy with veggies or whole grain crackers or pita.

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May 11

Monday, May 11th, 2020: DSHINES Lesson

Physical Activity

You know that good-feeling sensation you get after doing something physical? It’s like a “happy pill” with no side effects! Regular physical activity can help relieve stress, anxiety, depression and anger. So, exercise isn’t just good for you – it’ll help you feel good too!

Today’s TikTok dance tutorial is for Benee’s “SupaLonley.” It’s a slow tutorial for a long dance! If you’re feeling ‘supalonley’ there are lots of ways to get help. Be sure to connect with friends and family!
• https://youtu.be/6AsivadBupo (Time: 15:17)

Pilates is a form of low-impact exercise that packs a big workout punch. It involves slow, precise movements and breath control which isolates and strengthens your muscles. Give Pilates a try today with this workout!
• https://youtu.be/6cJHYTWwbGo (Time: 55:04)

Feeling up to the challenge today? Do both the dance and the Pilates workouts! Post your dance to Tik Tok or Instagram and use the #healthykidsquarantined

• https://youtu.be/vI1Yf-MBczI (Time: 32:20)

Nutrition and Healthy Eating

Protein is one of the 5 essential food groups from MyPlate. It is helpful to think of protein as a building block that helps us BUILD our muscles, bones, skin and blood. When you feel hungry, grabbing for a snack full of protein is a great way to feel fuller, longer.

To get protein, you don’t have to only eat meat. Did you know that there are many plant-based protein sources that are inexpensive and easy to find? Canned beans like kidney, pinto and black beans are a great source. Chickpeas and lentils are also a great way to get some protein. Check out this protein tip sheet for suggestions on how to vary your protein, and track your weekly servings using this protein tracker!

Bonus Recipe: Black bean and corn salsa (with protein-packed beans!)
· 1 can diced tomatoes, drained
· 1 can whole kernel corn, drained
· 1 can black beans, drained and rinsed
· 2 tablespoons chopped onion
· 2 tablespoons lime juice
· 1 tablespoon olive oil
· 1 teaspoon chile pepper
· 1/4 teaspoon salt
Mix all ingredients together, cover and refrigerate for 30 minutes.
Serve with tortilla chips and enjoy!

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May 06

Wednesday, May 6th, 2020: DSHINES Lesson

Physical Activity
Today, work towards your 60 minutes of physical activity by trying out the A-B-C workout of the day, or challenging your friends to be physically active on Social Media!

Workout of the Day (WOD)!
• Use this A-B-C exercise guide (with video demonstrations)
• Using the associated exercises, spell “FRIEND”. Social support helps you to start and continue exercise. Have a friend join you in your exercise!

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

Today’s “red” activity involves challenging your friends to be physically active with you! On social media (Instagram, TikTok, Twitter, Facebook), post how long you can hold a plank, and then challenge 5 of your friends to do it too! To tag us, use #healthykidsquarantined

Nutrition and Healthy Eating
A healthy diet contains whole-grain carbohydrates which can sometimes be tricky to locate. One way to tell if a food is a whole grain is to look to see if the word “WHOLE” is on the food label. Some food packages may have a “whole” grain stamp on the package instead that says, 100% of the food is made of whole grains. This week check the food labels on your carbohydrates to see how many say WHOLE or have a 100% whole grain stamps. Compare the whole grains you found in your house to the ones listed in this WORD SCRAMBLE.
For a tasty and healthy whole grain snack try our Healthy Whole Grain Trail Mix
• 1 cup chopped nuts – try walnuts, almonds, or pecans
• 1/4 cup raisins, Craisins, or other dried fruit
• 3 1/2 cups unsweetened whole-grain cereal (try Chex or Cheerios)
• 1 cup popcorn
• Add in 1 cup broken pieces of dark chocolate
• Mix together and enjoy!

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