Commit to Be Fit Newsletter

January 2025/Issue No. 294

C2BF and FRESH collaborated to bring an exciting 8-week program to Pre-K and first-grade students, combining physical activity with classroom learning. Teachers who participated earned 15 professional development points, gaining valuable tools to incorporate movement into their teaching. The lessons were thoughtfully designed to align with the material students were learning, making moving, dancing, and exercising both educational and fun. To emphasize the importance of keeping kids active, each student received a "Got Moves" t-shirt, designed by Ms. Taylor herself of FRESH, as a memento of their participation. The program was a great success, with students enthusiastically engaging in activities that supported their physical and cognitive development. Building on this momentum, C2BF and FRESH will expand the program to kindergarten through second-grade classes during the spring semester, continuing to highlight the vital role of movement in education.

This month, sweet potatoes were the harvest of the month at Rappahannock Schools! Our students enjoyed them as part of their school lunches, prepared fresh by our wonderful cafeteria staff. Sweet potatoes are a powerhouse of nutrition, rich in vitamins A and C, fiber, and potassium, making them great for boosting the immune system, supporting eye health, and maintaining healthy digestion. Did you know they actually come in a variety of types and colors, including orange, purple, and white? Orange sweet potatoes are known for their high beta-carotene content, which the body converts to vitamin A, while purple varieties are packed with anthocyanins, antioxidants that support brain and heart health. Sweet potatoes are incredibly versatile and can be baked, mashed, or roasted making them a delicious and healthy addition to any diet. Their natural sweetness and nutritional benefits make them a favorite for students and an excellent way to encourage balanced eating habits.

To make this harvest of the month even more exciting, students participated in a fun sweet potato taste test during lunchtime! They had a chance to try roasted sweet potatoes. For some this was their first time trying them. Others discovered they actually thought sweet potatoes were delicious after curling their nose up at them at first. Along with the taste test, we held a special contest where students guessed the weight of a HUGE sweet potato grown by our local Waterpenny Farm. The lucky winner who comes closest to the actual weight will receive a special prize of free ice cream! This interactive experience made learning about healthy eating fun and engaging, helping students build a greater appreciation for nutritious foods like sweet potatoes.

After a month of frigid weather causing school cancelations and delays, C2BF is excited to welcome warmer days and brighter skies ahead! To hopefully celebrate a slight shift in the season, teachers can be on the lookout for a delicious meal prep workshop designed to help you stay organized and nourished as life gets back on track. Additionally, we're thrilled to announce a yoga workshop in the near future where you can stretch, unwind, and rejuvenate after the challenges of winter. These workshops are the perfect way to embrace the break in the weather, reconnect with your routine, and prepare for the sunnier days to come!

Ladies and gentlemen, the world has officially gained a new heavyweight champion of cuteness! We are thrilled to announce C2BF's Mrs. Kayla Midkiff and her husband Dylan welcomed the one and only Isaiah David Midkiff to the world December 26th at an impressive 6 pounds, 5 ounces, and measuring 19 inches of pure perfection. Kayla has truly outdone herself, creating a tiny human with a flair for making hearts melt. Isaiah is already winning over fans with his handsomeness and impressive diaper filling skills! Welcome to the world Isaiah! We can't wait to see what shenanigans you'll bring to the Midkiff household!

The winter blues can feel overwhelming, especially when balancing the responsibilities of being a family caretaker, a mother, a spouse, as well as a professional. To help relieve these stresses, create a daily self-care ritual, even in small moments. Start the morning off with a warm cup of tea or coffee in silence before the household wakes up. Incorporate movement into your day, whether it’s a stretch, quick indoor workout, or bundling up for a brisk walk outside to get fresh air and sunlight. Delegate tasks at home and work, recognizing that you don’t have to do everything alone. Prioritize rest by setting a bedtime routine that helps you unwind. Turn off screens a little earlier, read, or practice some type of mindfulness. Embrace seasonal comforts like cozy blankets, warm nourishing soups, and soft lighting to make you home seem more like a retreat. Most importantly, practice self-compassion. Acknowledge you’re doing your best and that is enough.

Where is summer?! After this month I don’t think I’ll complain about a 50° day ever again. At least for a little while anyway. Unless you’re lucky enough to be Florida snowbird (even they were frozen solid I think), we might as well embrace the freeze with some foolproof, borderline ridiculous ideas. First off, layer like an onion. You might look like a marshmallow, but no one will notice your face buried under 3 scarves anyway. Plus, I’d call peeling off those layers indoors a quasi-workout. Stay warm with exercise. Jumping up and down waiting for your coffee or tea to brew counts as cardio. Right? Speaking of, don’t forget the hot drinks. Nothing beats a warm cup of tea, coffee, or bowl of soup when your teeth are chattering. Hold your cup, take a few deep breaths of rising steam, and bask in the five seconds of warmth given to your shivering hands. Isn’t that called practicing mindfulness? And finally, if you just don’t want to go outdoors, imagine being outdoors while being indoors. No matter how old we get a blanket fort is always fun. Camp out in the comfort of your living room in a fortress of coziness. So, since those of us who seek warmer days are not lucky enough to have an ability to hibernate, perhaps we just embrace the cold. Layer up, get outside, grab some warm drinks, hit the ski slopes, keep moving, but don’t forget to relax as well. Warmer days are just ahead!

Starting the new year with a focus on health is a great way to set the tone for the months ahead. Start this year right by incorporating a colorful diet into your lifestyle. The colors in fruits and vegetables correspond to different nutrients and health benefits. By incorporating a rainbow of produce into your meals, you increase your intake of vitamins, minerals, fiber, and antioxidants, all of which contribute to better immune function, energy levels, heart health, and even mood. Try some of these tips to expand your palate:

• Add one color to every meal-spinach in an omelet, berries in oatmeal, veggies in stir fry
• Use colorful snacks-apple with peanut butter, cucumbers with ranch
• Cook creatively-use vibrant veggies in soups and salads, turn your sweet potato into fries and toss with your favorite herbs
• Remember than frozen fruit and vegetable options are always a great way to add more color to your day

A colorful diet is more than just a way to make your plate look pretty—it’s a simple and effective way to nourish your body with the wide array of nutrients it needs to thrive!

With the recent cold temperatures we had it’s hard to think that there are any local fresh vegetable options to serve our families. But, fear not, there’s an abundance of choices out there. It all comes down to root vegetables which are the "root" of cozy, hearty winter meals, offering a nutritious and versatile addition to any family menu. Packed with vitamins, minerals, and fiber. Carrots, sweet potatoes, parsnips, and turnips thrive in cold weather, providing a seasonal boost to immune health. Still, as these cold months drag on here in Rappahannock, many of us can't help but reminisce about the flavors of summer—ripe, sun-kissed tomatoes, the fresh, peppery aroma of basil, and the crisp crunch of cucumbers straight from the vine. These summer staples bring a vibrancy to meals that feel worlds away from winter's more subdued offerings. The absence of that garden-fresh brightness is keenly felt, especially in dishes like salads, sandwiches, and pasta sauces, where summer vegetables truly shine. Yet root vegetables offer their own kind of comfort. A slow-roasted carrot’s sweetness, mashed turnips’ creaminess, or the earthy depth of roasted beets can fill the seasonal gap in a different but satisfying way. And while nothing can fully replicate the flavor of a fresh Caprese salad, experimenting with slow roasted tomatoes, hearty herbs like rosemary and thyme, or even a root vegetable pesto can help bring a touch of summer's magic to your winter table. Until those warm days return, let root vegetables root you in the beauty of Winter eating.

C2BF has a massive database of brain breaks and movement-based learning activities available to all RCPS teachers that cater to PreK-12th grade levels. These teacher resources can be found HERE on our website. As always, the C2BF team is more than happy to come into your classroom and lead these activities, while giving you an opportunity to a quick break. Email c2bf@rappahannockschools.us to schedule a time with the team!