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Bare Essentials

®

Unique Eco-Friendly Adventure Lifestyle Magazine

ion” “All you need for a life of Act

Embrace your Ability, Expand your Horizons and Engage your Senses

N O I T A R OPE

D L I H C WILD Children for Conservation www.bare-essentials.com.au


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Embrace your Abilities & Take Action! Be a Lil’ Wildlife Warrior!

Operation Wild Child an original initiative by Bare Essentials to help raise funds and awareness for wildlife. We are working with sponsors around the world including Jim Davis creator of Garfield and Schim Schimmel renowned wildlife artist to provide an online opportunity for youngsters to embrace their ability (athlete, artist etc...) with a profile online. Using a sports event or art competition as a platform to raise funds for their chosen charity, children are empowered to take action and learn more about nature. The funds raised are then allocated to support one of our ambassador charities- Vital Ground, the Cheetah Conservation Fund and the Snow Leopard Trust, Panthera and The Snow Leopard Conservancy. In return we organize appropriate rewards that generates continued education and interest in nature, and outdoor activities.

Bare Essentials original initiative www.bare-essentials.com.au

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Lil’ Wildlife Warriors What is a wildlife warrior? A wildlife warrior is someone who loves to explore and protect nature and all its creatures. Their mission is to save endangered species from extinction by devising crafty ways to raise funds and awareness for wildlife. Anyone can become a wildlife warrior regardless of age by taking action to show you care. Children in particular make awesome warriors because they represent natures first defense and best hope for the future. In support of Lil’ warriors and their nobel purpose, Operation Wild Child was created to provide resources and opportunities for children to make a difference for the animals.

How it works Step one: Start brainstorming ideas or search through the OWC resources for a fundraising initiative that appeals to you. Step two: Check out the links on our Ambassadors page to select which charity you wish to raise funds for. When you choose Bart the Bear the money raised will go towards the protection of Vital Ground. But, if you have a soft spot for big cats then perhaps you would like to do something to save the Cheetah or the elusive and agile, Snow Leopard. Step three: Download the application form below and email to: karinga22@optusnet.com.au making sure to type “ I want to be a lil’ wildlife warrior” in the subject line or ask your parents to help. Step four: Bare Essentials will then arrange prizes and additional resources for approved candidates. If selected you will be asked to take photos of your event or project and write about the experience. This information will then appear on our warrior profiles page naming you as an official Lil’ Warrior and acknowledging your efforts to save wildlife! For more resources visit www.bare-essentials.com.au/wildlife-warrior-resources/ To learn about other warriors visit www.bare-essentials.com.au/individual-warrior-profiles/ To see videos on the three wildlife foundations we support visit www.bare-essentials.com.au/wildlife-warriors Download an application form http://www.bare-essentials.com.au/wp-content/uploads/2009/01/i-want-to-be-a-lil-wildlife-warrior.pdf

“Children are natures first and best defense but it is only through Action that they can make a difference” Be a part of Operation Wild Child and help preserve natures treasures!

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Bare Essentials Initiative

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OWC Children for Conservation

“Embrace your Ability”

put your passion into action & help preserve the planet! It can be disheartening to listen to so much devastation to our planet and feel powerless to influence any change. Bare Essentials magazine links people with opportunity and provides the resources including inspiration and information to take action and make a difference!

About BARE ESSENTIALS Bare Essentials Magazine is passionate about the preservation of our planet and donates a percentage of every subscription to wildlife conservation. Our primary focus is to raise funds and awareness through educational and unique resources and events. We offer non-profit organizations and wildlife foundations free media support as part of a preservation partnership. Publishing is tree-free, global and green with an emphasis on exploring earths treasures from the exotic to the extreme. We believe that with little more than the Bare Essentials, anyone can improve performance, make a difference in the world and take on new challenges. www.bare-essentials.com.au

OWC Preservation Partners Vital Ground Operating as a land trust, the mission of The Vital Ground Foundation is to protect and restore North America’s grizzly bear populations by conserving wildlife habitat. By protecting grizzly habitat we are preserving our wild heritage & entire plant and animal communities in the wildest, most scenic places left on the continent. www.vitalground.org

Cheetah Conservation Fund The Cheetah Conservation Fund (CCF) was founded in 1990 by Dr. Laurie Marker. CCF’s mission is to be to be the world’s resource charged with protecting the cheetah and ultimately ensuring its future on our planet. CCF will work with all stakeholders within the cheetah’s ecosystem to develop best practices in research, education and ecology and create a sustainable model from which all other species, including people, will benefit. www.cheetah.org

Snow Leopard Trust Founded in 1981, The Trust works on projects that will help protect the cat and its habitat as well as meeting the needs of any humans that share the habitat area with it. Some of the approaches the Trust takes are based on co-operative work to change government policies, partnering with communities to build community based conservation programs, enforcing anti-poaching laws and supporting research efforts. www.snowleopard.org

Snow Leopard Conservancy The Snow Leopard Conservancy is dedicated to promoting innovative grassroots measures that lead local people to become better stewards of endangered snow leopards, their prey, and habitat. www.snowleopardconservancy.org

Panthera Panthera was founded in 2006 with the sole mission of conserving the world's 36 species of wild cats. Utilizing the knowledge and expertise of the world’s top cat biologists, Panthera develops, implements, and oversees range-wide species conservation strategies for the world’s largest, most imperiled cats – tigers, lions, jaguars and snow leopards. By working through partnerships with local and international NGO’s, scientific institutions, and local and national government agencies, Panthera has brought together a critical mass of passion, expertise, and large-scale strategic thinking. Join Panthera in ensuring a long-term future for the world’s wild cats. www.panthera.org


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Meet Our

Ambassadors Cheetah

Snow Leopard

Photo:Woodland Park Zoo

Bear

“Our ambassadors were chosen for their unique and inspirational qualities reflecting the best of human spirit and health”

Founding Attributes for a Life of Action! Strength

The Bear represents POWER A balanced body is strong and generates great force. Our Wildlife Partner: The Vital Ground Ground Foundation www.vitalground.org

The Cheetah represents PERFORMANCE Speed

A balanced body is fast and reacts quickly. Our Wildlife Partner: The Cheetah Conservation Fund www.cheetah.org

The Snow Leopard represents PRECISION A balanced body is agile and moves effortlessly. Skill

Our Wildlife Partners: The Snow Leopard Trust www.snowleopard.org The Snow Leopard Conservancy www.snowleopardconservancy.org Panthera www.panthera.org

Bare Essentials Proudly Supports These Wildlife Partners

“Why not become a Wildlife Warrior with Bare Essentials and help preserve natures treasures!” Full details available at: www.bare-essentials.com.au/wildlife-warriors


Bare Essentials Initiative

OWC

“Embrace your Ability”

Children for Conservation

HOW KIDS ARE HELPING THE CHEETAH AND CCF The most important thing everyone can do to help the cheetah is teach people why this cat is endangered and to raise funds so we can continue our work to save them from extinction. Every one of the activities below were ideas by kids, and they all raised funds which they used to donate to CCF or sponsor one of CCF’s resident cheetahs. •

Do you like books? Hold a read-a-thon. One kid organized Chapters for Cheetahs and read lots of books about cheetahs. She talked to neighbors and family and told them all she learned about cheetahs. They pledge money for every book she read.

If you prefer being active, organize a bike-a-thon, a walk-a-thon or a hike-a-thon the same way. Ride or walk as far as you can and get your friends and family to pledge money for every mile. One girl participated in a kick-a-thon at her karate studio to raise donations for CCF. She collected pledges from her family, friends and neighbors and ended up surpassing her goal of kicking 800 kicks in 10 minutes.

Are you a talented artist? Offer a concert at your school, library or community center to entertain as well as educate. Each musical selection can be coupled with information about cheetah conservation. You can also write a play or make cheetah drawings to show and sell.

Make donation boxes with a small display, a poster or fliers about the cheetah, and put them at several businesses stores around your home town.

Tell your local zoo or write to your local or national government about cheetahs and why we should help them.

Have a Save the Cheetah party for your birthday or any other occasion, with painted faces like cheetahs, cheetah cake, painted t-shirts, and games to learn about cheetahs with friends. Many kids ask for donations for CCF instead of birthday presents.

Have a Dog Party to raise money for CCF’s Livestock Guarding Dogs that are so important to help keep cheetahs out of trouble on livestock farms. Explain to your friends how Kangal and Anatolian Shepherds chase the cheetahs away from farm animals so the farmers won't kill the cheetahs. One kid had a stuffed dog that all his guests adopted. He made adoption papers and they all gave the dog a name. He also got a collar for their dog and gave the dogs shots and talked about how to take care of them. All the kids got their faces painted like dogs and went through a dog obstacle course and a game where we threw doggy bones into dog dishes.

Set up a Cheetah booth at local festivals or fairs. Give out membership brochures, have an adult paint cheetah faces on kids, educate people about the cheetah, and hand out cheetah activity books, and coloring books that you can download from www.cheetah.org.

Collect things that friends or family want to get rid of and organize a garage sale at your home or school.

Start a Cheetah Quest by e-mailing friends and families explaining why you want to help the cheetahs. You could also make a video about cheetahs for family and friends who live far away. Tell them neat things about cheetahs, their problems, and how CCF is trying to help.

Do a presentation for your class and explain why the cheetah is going extinct and what CCF is doing to prevent it and what we all can do.

Ask your teachers to let you organize a Cheetah Day at your school. Have each schoolmate become a cheetah for the day. You can give each a name tag with the name of one of the resident cheetahs at CCF Namibia. Then view cheetah photos from CCF and find the cheetah with the same name. Each child can have their face painted like a cheetah, and have everyone participate in cheetah cookie making, using the ideas in the ZooBooks Cheetah edition. While kids wait for their face to be painted or their cookies to bake, they can work in a workbook with a cheetah coloring page, a cheetah food search, and a rebus information page that they could take home and read with their parents. You can even have a Run for the Cheetah race or organize a “Put spots on the cheetah” game! You can even have adults buy the spots.

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Bare Essentials Initiative

OWC

“Embrace your Ability”

Children for Conservation •

Do you like to draw or make jewelry? Make cheetah-themed items to sell and raise money for CCF.

Create a great web site with lots of information and pictures.

A great idea is "Change for Cheetahs!" Encourage everyone to donate their small change and visit www.cheetah.org to find out how they are helping.

Make cheetah bookmarks, t-shirts or buttons that say “Save the Cheetah”. One kid organized a "Save the Cheetah" donation drive. She decorated a yellow shirt with black spots that said "Save the Cheetah" to wear, passed out buttons for all the kids to wear that said "Save the Cheetah", and gave them each a handout on the Cheetah to share with their parents. To keep the excitement going, she posted a chart to show the children how much money they had collected and how many cheetahs they could adopt.

Hold a bake sale, a lemonade stand, or sell candy, cookies, brownies, popsicles or snacks. If you want, put a sticker with CCF’s web address, www.cheetah.org, on your cups or wrappings, so people can be informed about the site and this incredible animal.

Do extra chores around the house or around your neighborhood, like mowing the lawn, wash cars or walk dogs. You can also organize a Green Day for the cheetah, collecting plastic water bottles and soda cans for recycling to sponsor a cheetah!

To read more and to find materials for download, visit CCF’s web site, www.cheetah.org, or the section Kids4Cheetahs at http://www.cheetah.org/?nd=kids4cheetahs.

HOW KIDS ARE HELPING Preserve Vital Ground "Kids Who Care" Program, Tesseract School, AZ: Christmas Bear sale, with proceeds going to VG. They had in previous years had lemonade and cookie sales for VG. "Pay It Forward to Mother Nature" Program, El Camino HS, CA: Kids were challenged to make life-style changes to benefit the environment. They earned class points for carpooling, riding the bus, composting and installing energy efficient light bulbs. In addition to these point building exercises, they organised a recycling program, where proceeds were donated to VG. More Ideas: craft stalls car washes gift item sales reading pledges fundraising field trip cooking competition art contests - $1 per vote Jump roping contests (money earned in pledges) create a community garden (sell produce at farmers market) film fundraiser (host a home theatre night & invite your friends)

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Bare Essentials Initiative

OWC

“Embrace your Ability”

Children for Conservation

HOW KIDS ARE HELPING Save the Snow leopard Saving the Snow leopard key ideas from our preservation partners the Snow Leopard Trust www.snowleopard.org and the Snow Leopard Conservancy www.snowleopardconservancy.org Do a school project on snow leopards to teach your classmates about why this cat is endangered and how they can help it survive. Write a play or a song about snow leopards and perform it at a school assembly or your community theater. Make a poster about snow leopards and their ecosystem and ask if you can hang it in your school or community center. Tell your local zoo or write to your local or national government about snow leopards and why we should help them. Work on your own or together with your classmates and friends to organize a fundraiser to benefit snow leopards. Hold a bake sale, a car wash, or a lemonade sale in your neighborhood or school. Donate the profits to the Snow Leopard Trust, or adopt a snow leopard. Hold a read-a-thon. Read about snow leopards and other big cats or endangered species. You can also think up your own great ideas for a fundraiser! One boy put up a big poster of a snow leopard at his school and raised money by having people buy "spots" to put up on the cat. Adopt a snow leopard at the Snow Leopard Trust www.snowleopard.org You and your friends or your classmates can help us sell Snow Leopard Enterprises handicrafts made by people in snow leopard areas. It works like this: we send you a sample of each item, and you take orders from your friends and family. You send us the money for the items, and we send you the products to distribute to your customers. Then we pass along the money to the families in snow leopard areas. Have a Snow Leopard Birthday Organize a "coins for cats" campaign at your school, or among your friends Visit the Snow Leopard Conservancy’s Kid Site for more fun activities and to learn about snow leopards http://www.snowleopardconservancy.org/kids/text/kids.htm And ask your teachers to checkout their Big Cat curriculum: http://www.snowleopard.org/external_files/media/ FTF_SnowLeopardTrust_Curriculum.pdf

People who want to make a difference in snow leopard conservation have found many creative ways to do so without reaching into their pocket books. Go Online and…. Send an E-card to your friends Research Cat Facts and share what you learn with others Sign-up for e-newsletters Create a free blog and post pictures or poems on the putty-tat Communicate with the friendly scientists involved with saving the big cats

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Bare Essentials Initiative

OWC

“Embrace your Ability”

Children for Conservation

FRESH AIR Fun

Here are some fun ideas for outdoor activities from our friends at the Fresh Air Fund! • • • • • • • • • • • • • •

Fish Bike ride Hike Catch fireflies Stargaze in an open field Roast marshmallows at a camp fire Canoe Sleep outside in a tent Plant a garden Build a birdhouse Play Frisbee in the backyard Fly a kite Have a picnic Swim

FRESH AIR FUND Since 1877, The Fresh Air Fund, a not-for-profit agency, has provided free summer experiences in the country to more than 1.7 million New York City children from disadvantaged communities. Each year, thousands of children visit volunteer host families in 13 states and Canada through the Friendly Town Program or attend Fresh Air Fund camps.

FRIENDLY TOWN PROGRAM Fresh Air children, boys and girls from six to 18 years old, visit 300 Fresh Air Friendly Towns in the summer. Fresh Air children on first-time visits to Friendly Town host families are six to 12 years old and stay for up to two weeks. The program also has a special one-week option for New York City families who would like to host children on their summer vacations in the country. Sixty-five percent of all children are re-invited to stay with the same host families, year after year. Re-invited youngsters may continue with The Fund through age 18, and many spend the entire summer in the country. Fresh Air children and volunteer families often form bonds of friendship that last a lifetime.

CAMPING PROGRAM 3,000 New York City youngsters, ages eight to 15, attend five Fresh Air camps on a 2,300-acre site in Fishkill, New York. Camp Hidden Valley is for boys and girls with and without special needs, eight to 12 years old; Camp Tommy is for 12- to 15-yearold boys; Camp Anita Bliss Coler is for girls, nine to 12 years old; Camp Hayden-Marks Memorial is for nine- to 12-year-old boys, and Camp Mariah is a coed camp for 12- to 14- year-old career campers. Additionally, 2,000 young people participate in year-round weekend camping experiences. Special features shared by all camps include a planetarium, model farm, wilderness trail and ropes course. Camp Tommy is named in honor of Board member/designer Tommy Hilfiger for his dedication and support of Fresh Air children.

CAREER AWARENESS PROGRAM The Fresh Air Fund’s innovative Career Awareness Program is designed to help New York City youngsters understand the relationship between school and work and how to make choices that will determine their futures. In New York City, 12- to 14-year-olds participate in job shadowings that offer close-up views of business, and attend a career fair. The year-round program includes weekend camping trips and an intensive three-and-a-half week summer session at the Career Awareness Camp – Camp Mariah. The career camp is named in honor of Board member/singer Mariah Carey for her dedication, support and commitment to Fresh Air youngsters. Career awareness graduates continue to receive support through the PreOccupations Club and benefit from the guidance of volunteer mentors.

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© Paws, Inc. Official Sponsor PAWS Inc.

Operation Wild Child

An original initiative by Bare Essentials Magazine encouraging kids to embrace their abilities and take action on behalf of wildlife!

OWC Official Sponsors Paws, Inc., was founded in 1981 by cartoonist Jim Davis as a creative house to support Garfield Licensing. Today, the company, located in rural Indiana, handles not only the creative angle, but also the business concerns of the corpulent kitty. Paws, Inc. and Garfield are currently involved in public service campaigns with the National Heart, Lung, and Blood Institute for a nationwide campaign to teach children about the importance of a good night's sleep. Garfield is the Star Sleeper for the "Sleep Well, Do Well" campaign, and helps support the efforts of The Cub Scouts of America, National 4-H, The SHOPA Foundation, The Literacy Volunteers of America, and various other not-for-profit kid-oriented environmental, educational, and safety organizations including Operation Wild Child. www.garfield.com Future Spark Bike trailer is a remarkable program that provides both an individual and collaborative physical experience of the personal energy required to create the power for common household items. The Future Spark Power Trailer has 12 bikes, each connected to a generator positioned behind each bike. The energy created by the bikes directly inputs into the mains electricity grid via a regular 10 amp power point. Their aim is to inspire people to reduce their energy use and this is done by the practical physical experience of bike riding to create electricity. Future Spark are passionate about providing an experience of the power of collective action. Each person’s behavior makes a difference and if we work collectively together we can make a positive contribution to the sustainability of our planet. www.futurespark.com.au FitDeck and FitDeck Jr. created by ex Navy SEAL Phil Black are unique decks of playing cards aimed at making exercise convenient, simple and fun. Each deck contains cards with illustrations and instructions describing 50 different upper, middle, lower and full body exercises. The really great thing is that it requires no additional equipment or machines. You're using your own body/body weight to stay fit. www.fitdeck.com Schimmel Smith Publishing and Schimcat creating visually stunning wildlife art for galleries and children’s books. Snow leopards, white tigers, elephants and lions; the earth, the moon, galaxies and nebulas; these are the subjects that leap off a Schimmel canvas and into the hearts of those who see his work. For over twenty years now, Schim Schimmel has been painting in a style uniquely his own, expressing on canvas his love and awe for this incredible planet, its animals, and the universe that brought them into being and with the help of partner Kirk Smith inspire action through art. Schimcat the creation of Tricia Buchanan-Benson and Stephen Reis animators for the popular long-running show the Simpson’s was modeled after Schimm to reflect his environmental efforts and encourage children to care about conservation. www.schimmelsmith.com

Acknowledgement: Bare Essentials wishes to express gratitude for the sponsors who provide our Wildlife Warriors with ecofriendly and educational rewards all of which inspire children to embrace their abilities, connect with nature and be creative in the name of conservation! Special Note: Our rewards are designed as incentive for the fundraising efforts of children who sign-up as Wildlife Warriors and the selection of prizes will vary to include other contributions from future sponsors.

Official OWC Sponsors

To view a current list of prizes visit www.bare-essentials.com.au/wildlife-warriors

Schimcat

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Garfield's Green Tips

© Paws, Inc. All Rights Reserved.

Wildlife Warriors are Winners! A cat who loves conservation, Garfield and his creator Jim Davis are offering our wildlife warriors the chance to win a signed copy of the book which teaches you ‘How to Draw Garfield’. You’ve seen him in the comics and on T.V. You know that he can eat a pound of pasta in five seconds flat and that he endlessly tortures his clueless canine sidekick Odie. Now you can learn to draw the mischievous fat cat, Garfield, his geeky owner, Jon, and the rest of the gang with How to Draw Garfield and Friends. This colorful 32-page book provides clear, step-by-step instructions for drawing the lasagna-loving feline and his pals in a range of poses, including standing, sitting, sleeping, and, of course, eating. Artists will also learn how to draw a professional comic strip and many Garfield “sound” effects for a truly purr-fect artistic adventure.

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© Paws, Inc. All Rights Reserved.

© Paws, Inc. All Rights Reserved.

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© PAWS, Inc. All Rights Reserved. © Paws, Inc. All Rights Reserved.

© Paws, Inc. All Rights Reserved.

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Cut-out collection of post-it reminders


© Paws, Inc. All Rights Reserved.

© Paws, Inc. All Rights Reserved.

© Paws, Inc. All Rights Reserved.

© Paws, Inc. All Rights Reserved.

© Paws, Inc. All Rights Reserved.

© Paws, Inc. All Rights Reserved.

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Cut-out collection of post-it reminders


gies Seal Strate

By Phil Black creator of www.FitDeck.com

Train your Tikes like Troops Outdoors is a perfect place to work (and workout) with kids. The fresh air, openness, and seemingly endless horizon does wonders for a child's imagination. Before an outdoor workout, I quickly assess the area looking for fun obstacles (fences), interesting structures (swing sets), and unusual contours in the land (long grassy hills). I like to keep the kids in constant motion, racing from one challenge or obstacle to the next leaving little down time to get bored or distracted. It's always fun to mix up the workout, too. Sometimes we'll exercise together as a group, other times it will be a team versus team competition, and sometimes it's every kid for himself/herself. This keeps the dynamics (and fun) everchanging. The following is an outline for an outdoor training program designed for youths between 6-14 years old. The program requires only one piece of equipment: FitDeck Junior Exercise Playing Cards. No other specific equipment or machines are needed. Ideally, a program like this would be administered in an outdoor area with plenty of room for teams to run around to various stations. This program can be administered indoors or outdoors and can accommodate anywhere from 4 – 100 participants. The greater the number of participants, the greater number of coordinators would be required. Ability level of participants can range from beginner to advanced. Children are able to adjust how many repetitions they perform on each card based on their own ability level. It is best if the participants are familiar with the FitDeck Junior cards and the exercises on them, but it is not critical. It might take an extra few seconds to review the card if they’ve never seen the cards before, but that adds another layer of fun and anxiety. Ideally, the program would involve a group that is split into teams competing against each other during the course of play. For the purposes of this outline, we will assume there are two teams of 10 children each. Such a program does not require coordinators to have great expertise in fitness. Some level of oversight and coordination is recommended, however. The Stations are set up so that different teams will pull ahead or fall behind at different points of the program. Just because one team is ahead in the beginning does not mean that they will necessarily win the race. The challenges encountered at each Station will sometimes vault a team to the front because they lucked out picking some easier cards, or it will bog them down because of some unlucky breaks. Each team should feel motivated that they always have a chance to win. Station Suggestions Station 1 (Card Toss) Teams arrive at Station 1 to find two piles of cards. Each team selects a pile and moves apart into a designated spot (teams should have some space between them). Teams then throw their cards into the air and let the cards float down to the ground. Teams must then perform all of the exercises on the cards that landed ‘face up’ from their pile. Whichever team can finish their assigned cards first can move on to the next station. One team might have 8 cards that land ‘face up’ and the other team might only have 2. The latter team will take a lead coming out of this station. Station 2 (Fetch) Teams arrive to a designated area where cards have been strategically ‘hidden’ in the surroundings. Team members must search for 10 cards and bring them back to home base. Once they have found 10 cards and brought them all back to home base, the team must together perform all 10 cards in order to move on to the next station. Station 3 (Relay Race) Teams arrive to a post where an administrator is holding a spread of cards (face down). There is also a cone strategically placed 25 yards away. Teams must dispatch a player to run around the cone and back. As soon as the player returns, the runner selects a card from the spread and performs the exercise with the rest of the team. The event continues until every team member has run to the cone and back and performed the exercises together. Station 4 (The Predictor) Teams arrive at a post with 20 cards on the table. One at a time, each team member picks up a card and makes a prediction “Face Up or Face Down”. The person then drops the card from overhead. If the team member correctly predicts which side the card would land on (face up or face down), the next team member would select a card. If their prediction was incorrect, the whole team performs the exercise before continuing. Each of 10 players flips two cards each. Station 4 (The Z00) Teams arrive at an area set up for a relay race. There is a starting point and a cone (or some other object) 25 yards away. Teams must select a card from a pre-designated pile. The person on the team that selects the card must run down to the cone and back while performing the exercise on the card. The best cards for this type of relay race are: Bear Crawl, Crab Walk, Flamingo, Hop Scotch, Bunny Hops, and High Knee Skips. Once every team member has run to the cone and back while performing their card, they are finished. Preparation Pointer Start every session with a warm-up circuit (see example to follow) then stretch using Upper and Lower Body Stretch Cards from the deck as this helps prepare the muscles for action and prevent injury.

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gies Seal Strate

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Cut-out collection of fun fitness cards

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Warm Up Routine Have all participants perform the following full body exercises for 60 sec each as a 4 minute circuit.

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Bodyweight Bootcamp Jungle Gym Fitness For Juniors FitDeck and FitDeck Jr. are unique decks of playing cards aimed at making exercise convenient, simple and fun. Each deck contains cards with illustrations and instructions describing 50 different upper, middle, lower and full body exercises. The really great thing is that it requires no additional equipment or machines. You're using your own body/body weight to stay fit.

Operation Wild Child Bare Essentials have partnered with FitDeck in an original initiative for children called Operation Wild Child encouraging children to embrace their ability and enjoy nature. Kids who raise funds and awareness for wildlife will be featured online and have the chance to win some fantastic prizes including their own FitDeck! For Full details visit: www.bare-essentials.com.au/wildlife-warriors


Tosca Reno’s

Basic Kitchen Skills

Kids in the Kitchen

Cooking for Conservation

Meal planning You’ve got to know what you’re going to make before you start eating it! Plan a meal from start to finish. For example, if you’re making dinner, choose a protein (such as meat, eggs or beans), a starch (such as brown rice or baked sweet potatoes) and vegetables (such as a salad, asparagus, broccoli, etc. – you can choose more than one!). Get ready to cook Make sure you’ve got all of your ingredients and cooking supplies ready. Do you have measuring spoons to measure your ingredients, a bowl to stir them together and a pan to bake the cookies on? Look at your recipe and set everything you need on the kitchen counter before you begin. This way, you’ll know you aren’t missing anything. Before you begin Get ready to cook! If you have long hair, tie it back (so it doesn’t fall in the food!) and wash your hands.

Things you can do • • • • • • • • • • •

Wash and dry vegetables Measure out ingredients using measuring cups and spoons Stir or whisk ingredients together Spread hummus and bean-based spreads onto breads and crackers Open cans and containers Peel fruits and vegetables Roll out dough and knead breads Chop vegetables (if you are old enough to use a knife) Use the microwave Shake on spices for flavor Be a timekeeper for foods in the oven – don’t let them burn!

Cooking Words • • • • • • • • •

Baking: a hot oven is used to cook food (dry heat) Roasting: an oven or a fire is used to cook food in a pan or another container. Grilling: food sits upon a hot grill (such as a BBQ). Broiling: sealing juices into a food using a direct source of heat (your oven has a “broil” setting). Sautéing: food is cooked over direct heat in a pan . Steaming: food is set in a special basket and placed over boiling water – the steam from the water cooks the food. Braising: browning a food then finishing the cooking in a small layer of liquid. Poaching: cooking a food entirely in water or another liquid Stewing: cooking different foods together over a long period of time with lots of liquid

Tips for living a healthy life • • • • • • • • • •

Drink more water. Carry a reusable stainless steel bottle with you everywhere you go – to school, to soccer practice, even to the park for playtime! The more colors, the better! Try to fill your plate with a wide variety of colorful fruits and vegetables – purple plums, red tomatoes, green grapes, yellow peppers, orange carrots and more. Eat more snacks! Your body needs fuel more than three times a day – Between meals, snack on healthy choices such as fruit, nuts and seeds, plain yogurt, veggies with hummus dip and homemade granola bars. Speak up! Let your mom, dad or guardian know which healthy foods – meats, fruits and vegetables, snacks, etc. – you like. Chances are you’ll find your yummy choices in the kitchen more often! Try something new every day. Don’t turn your nose up and refuse to eat something because it looks weird. Give it a chance! You may end up liking it! Don’t get distracted. At mealtimes, turn off your MP3 player, your video games, computers and televisions. Focus on your food! (And spending time with your family!) Go shopping! Ask your mom, dad or guardian to take you to the grocery store the next time they shop. Look around and see what foods are out there, choose one or two new items (fruits and vegetables!) that you’ve never tried before. Eat when you’re hungry and stop eating when you’re full. Listen to your body and pay attention to your grumbling stomach. How much food do you need to feel satisfied but not stuffed? Get outside with your family. Instead of another boring night of watching television, do a fun family activity such as swimming, hiking, playing basketball or simply walking outside. Keep trying! If you don’t like a new food the first time, don’t give up! Sometimes it can take up to ten tries before something yucky becomes yummy.

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Tosca Reno’s

Kids in the Kitchen

Basic Kitchen Skills

Cooking for Conservation

Eat-Clean Snacks Hot air-popped popcorn (without butter, golden topping or salt) Rice, spelt or kamut cakes, spread with nut butter Knox gelatine made with diluted fruit juice Skim-milk smoothie Fresh fruit Fresh vegetable crudités Unsweetened applesauce Plain, low-fat yogurt with fresh fruit or berries Melba toast Low-fat cottage cheese Kefir Dried fruit in moderation Unsalted raw nuts (a small handful) Natural nut butters Eat-Clean Protein bars

School Lunches • • • •

Whole grain wraps with lean grilled chicken or turkey Natural nut butters (if allowed at your school), hummus, bean spreads and bean-based dishes. Leftovers from last night’s dinner! In-season fruits and vegetables

Applesauce Spice Protein Bars Makes about: 18 11/2” x 4” bars • Prep Time: 10 min. • Cook Time: 20-25 min. We like to reach for a protein bar as a source of nutrition when in a hurry. Sometimes our hurried lives can leave us dependent on questionable commercial bars full of unnecessary sugars and unhealthy fats. Try these naturally sweetened bars instead. Make them up in advance, cut them into squares and freeze them individually in a sheet of wax or parchment paper. When you need one just pop it into your lunch or purse. You’re all set! INGREDIENTS 1 cup / 240 ml whey or other protein powder (remember to check for sugar on the nutrition label) ½ cup / 120 ml spelt flour 2 cups / 470 ml rolled oats – do not use instant ½ cup / 120 ml oat bran ½ cup / 120 ml coarsely ground flax seed 1 tsp / 5 ml sea salt 1 tsp / 5 ml ground cinnamon ½ tsp / 2.5 ml allspice ¼ tsp / 1.25 ml ground nutmeg ¼ tsp / 1.25 ml ground black pepper (yes, really!) ¼ cup / 60 ml apple butter (see recipe page 302) ¼ cup / 60 ml agave nectar 1 ½ cups / 360 ml unsweetened applesauce ¼ cup / 60 ml safflower oil 1 Tbsp / 15 ml vanilla PREPARATION 1. Preheat oven to 325F/ 163C . Put all dry ingredients in a large mixing bowl: flours, oats, oat bran, flax seed, sea salt, cinnamon, allspice, nutmeg and ground black pepper. Mix well. 2. Beat all wet ingredients together in another medium-sized bowl until well blended. 3. Add wet to dry ingredients. Mix until all ingredients are well blended. 4. Prepare a 13 x 9 inch metal pan. Place mixture into pan and press to smooth evenly. 5. Place in oven and bake for about 20 – 25 minutes or until golden on top and firm in the middle. Nutritional Information for a quarter-cup: Calories: 241 / Calories from Fat: 80 Fat: 9g / Saturated Fat: 1g / Trans Fat: 0g / Cholesterol: 0mg Protein: 16g Carbs: 23g / Dietary Fiber: 6.5g Sodium: 100mg

www.eatcleandiet.com

r fun with he h ls a e m s e k a m wit Tosca Reno family and kids. Filled hungry cookbook for and healthy hints it’s a acks scrummy sn helpers handbook!

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HUMMUS AND VEGGIE WRAP Yield: 4 wraps • Prep Time: 10 min. • Cook Time: 0 Hummus is easy to make and a staple in my kitchen. You will often find me whizzing up a batch in my Clean Eating kitchen. I always keep a can or two of chickpeas in the cupboard so I can whip up a batch in a hurry.

osca Reno’s Kids! T m o fr e ip c Re for Family & t ie D n a le The Eat C

INGREDIENTS 4 six-inch whole-grain or rice wraps 1 cup / 240 ml shredded romaine lettuce ½ cup / 120 ml each chopped tomato, cucumber,and green onion ½ cup / 120 ml each grated carrot and zucchini 1 cup / 240 ml Homemade Hummus

HOMEMADE HUMMUS Yield 2 ½ cups/ 540 ml

INGREDIENTS 1 19 oz. / 540 g can chickpeas, drained and rinsed ¼ cup / 60 ml fresh lemon juice 3 cup / 80 ml tahini 2 Tbsp / 30 ml fresh cilantro 2 Tbsp / 30 ml best-quality olive oil 1 clove garlic ½ tsp / 2.5 ml ground cumin ¼ tsp / 1.25 ml each sea salt and black pepper PREPARATION 1. Place chickpeas in food processor. Purée coarsely. 2. Add lemon juice, tahini, cilantro, olive oil, garlic, cumin, salt and pepper. Process. Add lemon juice to thin if necessary.

Nutritional Information for one tablespoon: Calories: 282 | Calories from Fat: 136| Fat: 4g | Saturated Fat: 1g | Trans Fat: 0g Protein: 11g | Carbs: 45g | Dietary Fiber: 11g | Sodium: 350mg | Cholesterol: 0mg

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PB & J All Cleaned Up Yield: 1 sandwich • Prep Time: 2 min. • Cook Time: 0 Hummus is easy to make and a staple in my kitchen. You will often find me whizzing up a batch in my Clean Eating kitchen. I always keep a can or two of chickpeas in the cupboard so I can whip up a batch in a hurry. INGREDIENTS 2 slices bread (Ezekiel bread, rye or any hearty whole-grain bread) 2 Tbsp / 30 ml natural nut butter (almond, peanut or cashew) 4 or 5 fresh strawberries, hulled and sliced

ca Reno’s ids! s o T m o fr Recipe amily & K F r fo t ie D an The Eat Cle Nutritional Information for one tablespoon: Calories: 368 | Calories from Fat: 60 | Fat: 20g Saturated Fat: 2g | Trans Fat: 0g Protein: 13.5g Carbs: 43g | Dietary Fiber: 9g | Sodium: 155mg Cholesterol: 0mg

PREPARATION 1. Toast two slices of your selected bread. Then spread with nut butter. 2. Place sliced strawberries on top of nut butter. 3. Place the second piece of toast on top of the first. Cut and serve.

You can also mash the berries to create more of a jam-like consistency!

A delicious peanut butter and jelly sandwich is one of life’s little pleasures. The wonderful blending of nutty sweet flavors is an unforgettable childhood favorite. But there are nasty surprises in most commercially made brands of peanut butter and jelly. Both contain high levels of sugar, and peanut butter is often charged with trans and saturated fats. Clean up your PB & J with these tips and you can once again love your childhood favorite.

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THE EAT-CLEAN DIET FOR FAMILY & KIDS


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ITALIAN PASTA SALAD Yield: 7 cups • Prep Time: 10 min. • Cook Time: 15 min. Pasta salad can be a lifesaver. It packs easily for kids’ lunches and can be an ideal meal. It keeps well and is not complicated to make. Teach your kids how to make this so they can feed themselves. Make it a Clean-Eating meal by adding waterpacked tuna or a grilled chicken breast to the mix. Vegetarian? No problem. Add diced, cooked tofu or steamed edamame as protein alternatives. INGREDIENTS 4 oz. / 15 g brown-rice rotini noodles 1 cup / 240 ml carrots, peeled and penny sliced or cubed, steamed until just tender 1 cup / 240 ml snow peas, lightly steamed 1 cup / 240 ml cauliflower florets, lightly steamed ½ cup / 120 ml chopped red pepper 1 Tbsp / 15 ml chopped fresh basil INGREDIENTS FOR DRESSING 2 Tbsp / 30 ml rice wine vinegar 2 Tbsp/ 30 ml best-quality olive oil 1 garlic clove, passed through a garlic press Pinch sea salt Freshly ground black pepper

PREPARATION 1. Place 4 cups of water in a pot and bring to a boil on high heat. Add pasta. While the water is coming to a boil, rinse and chop the carrots, cauliflower, snow peas, red pepper, and fresh basil. 2. Place all vegetables except the basil in a pot. Pour in just enough hot water to cover the vegetables. Cook the vegetables until tender. 3. In the meantime, mix together all ingredients for the dressing in a large bowl. 4. Drain the pasta and vegetables and place them in the bowl with the dressing. 5. Coat the salad in the dressing. Sprinkle with fresh basil. PREPARATION FOR DRESSING 1. Whisk all ingredients together in a small bowl. Pour over pasta.

osca Reno’s Kids! T m o fr e Recip r Family & fo t ie D n a The Eat Cle Nutritional Information for one tablespoon: Calories: 56 | Calories from Fat: 20 | Fat: 2g Saturated Fat: 0.5g | Trans Fat: 0g Protein: 1g Carbs: 8g | Dietary Fiber: 1g | Sodium: 70mg Cholesterol: 0mg


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