Commit to Be Fit Newsletter
April 18th, 2022
June 2023/ Issue No. 249
Summer of Fun Challenge
Our Summer of Fun Challenge is underway! Commit to Be Fit is challenging the Rapp community to be more active and have lots of fun this summer. This summer challenge is open to the entire Rappahannock community (all ages) and runs from June 1- July 31st. CLICK HERE for details, prizes, and a printable scorecard. It's not too late to join in the fun!!!
Join our FB group to share photos of your activities for bonus points and view all of the exciting summertime pics. Not on FB, email hjenkins@rappahannockschools.us for us to post on your behalf.
Check out some of the FUN photos below!
POP Bucks Continue to Be a Hit with RCPS Students!
POP Bucks is in full swing on Saturday mornings at the Rappahannock Farmers Market, located at the School House/Black Twig lawn in Sperryville.
This year's market is offered in a hybrid format. Students pick up their preordered, prepackaged market bags like before but also can shop among the vendors' tables and meet the local farmers.
Visiting each booth (such as the one above from The Farm at Sunnyside) provides students with a wonderful opportunity to learn more about local fresh produce!
Plus, this year, students are given two $5 tokens when they pick up their preordered market bags.
Students can cash in their tokens for extra food at participating vendors (such as Jackalope Ridge, pictured above).
EVERY Rappahannock County Public Schools student has the opportunity to redeem a POP Bucks Market Bag, which includes local produce, protein, bread, and two five $5 tokens.
This program will run throughout the summer and fall. Sign up each week by Wednesday to be on the pick-up list for Saturday's Rappahannock County Farmers' Market.
RCPS Families- For more details and to sign-up, visit www.rappc2bf.com/pop-bucks. Sign-up and confirmation are required.
*Once the sign-up is full for the upcoming weekend, the link will close. Be sure to check back each week for availability.
Announcements
May Challenge Winner Announcement
Thank you to everyone that participated in our "It's May- Go Outside and Play" May Challenge. We enjoyed seeing all of the fun outdoor activities that participants engaged in throughout the month. Join us in congratulating the winner of our prize drawing, Kathryn Gangel. The prize will be available for pick-up from the school board office.
Harvest of the Month
Cucumbers
June's Harvest of the Month is cucumbers. Did you know that cucumbers are a good source of vitamin K, magnesium, and fiber? To learn more about cucumbers and to view a cucumber salad recipe, CLICK HERE.
Tips from the Team
Be Sun Smart
This summer, we are challenging our community to be active by engaging in a variety of movement activities. Here are a few pointers to keep you safe while having fun out in the sun.
Reduce Exposure to UV Rays
While outdoors, protect yourself from harmful ultraviolet rays, which can increase your risk for skin cancer. When spending time in the sun, check the UV Index, which is available on many weather apps. The CDC recommends taking precautions if the UV Index is 3 or higher. It's important not to rely solely on the temperature, weather, or direct sunlight. For example, as I'm writing this, it is a cloudy, partially rainy day with a current temperature of 61 degrees. The current UV rating is 5, with a recommendation of using sun protection through 6 pm today.
Here are a few tips to help reduce exposure to UV Rays:
- Use Sunscreen- Select a sunscreen that is SPF (sun protection factors) 15 or higher and filters both UVA and UVB rays. The higher the SPF, the stronger the protection. Be mindful of reapplying after swimming, excessive sweating, or after 2 hours in the sun. Also, check the expiration as many sunscreens expire after three years.
- Cover Up If Possible- Clothing can help protect you from harmful rays, particularly if they are made with tightly woven fabric. It's important to note that a wet t-shirt will protect you less than a dry shirt will while outdoors. Additionally, dark colors offer more protection than white or pastel colors. Hats with good coverage around your face, ears, and back of the neck are helpful too. Finally, wear sunglasses to protect your eyes and the skin immediately around your eyes.
- Seek Shade- Reduce sun exposure by seeking shade. However, UV rays can still reflect from surfaces. Using sunscreen or covering up even when in the shade is essential.
Stay Cool to Avoid Heat Exhaustion
Heat exhaustion can occur when exposed to excessive, prolonged heat. Symptoms include fatigue, headache, dizziness, cramps, excessive sweating, and nausea. If experiencing any of these symptoms, find a cooler area immediately and drink water and sports drinks. Please note, in cases of heat stroke, where your body temperature reaches 104 degrees, confusion, rapid/shallow breathing, and seizures can also occur. Heat stroke is an emergency and requires seeking immediate medical attention.
Here are helpful tips to help you avoid heat exhaustion:
- Hydrate- Drinking your H20 throughout the day is an excellent way to maintain your body temperature. If exercising in heat or profusely sweating, drink a sports drink that contains electrolytes, salt, and sugar (like Gatorade), which will help to replenish the substances you have lost while sweating.
- Be Mindful of Temps While Planning Outdoor Activity- Try scheduling your activities in the morning or evening when the temperatures are not as hot. Additionally, seek shade. Avoiding direct sunlight can keep you cooler while outdoors.
- Dress for the Heat- Wear lightweight, loose-fitting clothing that allows for airflow. Avoid dark colors, which absorb heat more than light-colored clothing. As a reminder, light-colored clothes do not provide as much protect from UV rays, so be sure to wear sunblock as well.
Wishing you all a fantastic summer!
Family Fun Time
Summer break is here! Continue to develop positive exercise habits by scheduling family fun time. Stay active as a family by going for a walk, hiking through a park, rollerblading, or biking. Also, be sure to join the C2BF Summer Challenge for more fun exercise ideas and to be eligible for cool prizes for the entire family.
Featured Recipes
Blueberry and Strawberry Compote Parfait
If you are looking for a tasty Red, White, and Blue treat to serve during the upcoming 4th of July holiday, look no further!
Simply make strawberry compote and blueberry compote (recipes are available at the link below). I had two saucepans going simultaneously to save time. Once cooled, add strawberry compote to a glass (I have found martini glasses work best). Add a layer of Greek yogurt. Then, add a layer of blueberry compote. Top with granola or nuts. This red, white, and blue dessert is super cute and healthy!! Enjoy!
Refreshing Cucumber Smoothie
Commit to Be Fit is a school sponsored, grant funded program in Rappahannock County, Virginia. Through the generosity of the PATH Foundation, Commit to Be Fit was created to promote a culture of wellness in Rappahannock County Public Schools and the Rappahannock community.