♪ Diet and workout equals great success.

♪ ♪ Diet and workout equals great success.

♪ ♪ We are the fitness dawgs.

♪ ♪ We are the fitness dawgs.

♪ ♪ We are the fitness dawgs.

♪ ♪ We are the fitness dawgs.

♪ ♪ Diet and workout equals great success.

♪ >>Welcome to the show I am Dr. Addie and we are so excited today because we have one of the fitness dawgs with us.

We have FeeFee!

Hey Feefee, yes she is on the show today.

We're excited to have her because she is going to help us break down what diet and workout equals great success.

So we're going to go ahead and jump right in with the first letter which is the letter D that stands for diet.

Now diet is all the things we eat.

That's right and all the things that we drink.

So FeeFee, you share with us a unique vegetable how to cook it and told us all about it.

I think it might be bok choy.

Yes.

And we went and we cooked this with Dr. Yum.

So yeah, let's check it out let's see how that went.

FeeFee I am so excited we're here at the Doctor Yum Project Kitchen.

Man I can't wait to see what we're going to cook today.

Aren't you excited about meeting Dr. Yum?

Man, we're going to learn a lot from her.

So I guess she'll be in here soon we'll wait for her.

There's Dr. Yum!

>>It's nice to see everybody.

>>This is exciting this is Dr. Yum!

>>Are you here to cook with us today at the Doctor Yum Project kitchen?

>>We are, we're excited FeeFee is trying to eat healthy.

And I've heard that ya'll make some really healthy dishes here in this kitchen and we want to be a part of that.

>>We absolutely do.

I want you to meet my friend, Sarah.

>>Hi Sarah!

>>She is a dietician with the Dr. Yum project and she knows so much about food.

>>Okay.

>>And what foods are really good foods to include in your everyday eating so that you feel good and you have lots of energy.

Does that sound good?

>>Is that what a dietician does?

They just know about food?

She's a dietician.

>>Why don't you tell them Sarah.

>>A dietician is a food and nutrition expert.

so its about what the food does for your body but also about making food that tastes really good.

>>Okay.

So you're an expert so you're leaving us in some good hands.

>>That's right.

I actually have some patients that I'm going to see over in my practice.

So I'm leaving you in the best hands with Sarah and I'm sure she has some awesome recipes that she's planning on making with you so that you can learn to eat some new things.

It's all about going on a food adventure here.

>>All right well after your patients, can you at least come back and see what we might make?

>>I'm going to be hungry, so I will definitely stop back by.

>>Right.

All right.

>>All righty bye FeeFee.

Give me a high five.

>>Bye Doctor Yum see you later, thank you.

Wow that was Doctor Yum ya'll.

(upbeat music) >>Okay.

We're going to be making a couple recipes with you guys today here at the kitchen and then we'll get to taste them at the end.

And maybe Doctor Yum will get to come and taste what we've cooked together.

>>All right I'm looking forward to it.

>>So our first recipe we're going to be using this right here.

>>Oh my goodness.

What in the world is that FeeFee?

>>Do you know?

>>I think it's cabbage.

You think is a cabbage?

Its a cabbage?

I think it's cabbage.

>>No, it's a good guess.

>>What about broccoli?

Broccoli.

That's it, right broccoli?

Somebody say broccoli.

>>Not quite.

>>What about collard greens?

Oh, that's not right either.

Oh, okay.

>>Those are all close though.

So this is bok choy and it's in the same family as all of those things you mentioned.

So cabbage, broccoli, collards they're all related um, to bok choy.

They're all in the same family.

And you can see it has those leaf, dark leafy greens.

Like some of those vegetables you mentioned, and it has a you want to tap that.

>>It was pretty interesting.

>>It's kind of hard and crunchy.

So we're going to be cutting this up today and cooking it to make a really yummy recipe.

>>Okay, cool.

>>I've already washed my hands today but have you guys washed your hands so we can get started cooking?

>>All right lets wash our hands.

>>So washing your hands is super important when we're cooking cause we wanna make sure that they're nice and clean so that we can be safe when we're cooking our food.

>>♪ Q R S T U V Y X Y Z♪ I think that's good.

All right.

Did you already wash your paws?

Did you wash your paws already?

You did?

All right, let's go ahead if you already washed your paws we are good to go.

>>The first step of this recipe is cutting up our bok choy.

>>Okay.

>>So we're going to do that first.

We're just doing slices across.

>>So we just have to get our parents to help us with the cutting part.

>>That's right.

It's great for adults to make smaller pieces.

And then kids can cut those into even smaller bits.

Or we can even tear with our hands like this.

The leaves.

So that's another great way to do it.

And then once we have our veggies cut up, because the bok choy grows in the dirt and it has all of those leaves that are close together dirt can get trapped in there.

So, you know, it's always important to wash your produce but especially with leafy green vegetables all those little nooks and crannies are great places for dirt to hide.

>>Okay.

>>So we want to make sure that we're getting it nice and clean.

So we're going to take our bok choy and I'm going to drop it in this bowl of water here.

>>Can we help?

Let's see.

>>Come on in yes, please help.

>>Grab it and put in the water?

Nice and clean all right, all right.

>>And we can even give it a little, a little shake in here.

Put your hands in.

>>You get it nice and clean.

How do you like to be FeeFee?

Nice and clean, clean, clean.

>>Now let's move on to the next step of washing the bok choy.

You want to grab that salad spinner >>Oh that's what this big thing is a salad spinner wow.

>>It's a little bit of a special piece of equipment but it's really fun for washing our leafy vegetables.

So you can go ahead and take the lid off >>I'll take the lid off.

>>Just like that and you can see it has this little basket that sits down in here.

>>That's to catch the water down there?

>>Exactly.

>>Yeah.

>>So I'm going to pass this over to you and can you guys want to take and grab the bok choy and you can put it into the salad spinner.

>>All right let's put it in here FeeFee.

Guess I don't have to worry about the water because this is going to get all the water for correct?

>>Exactly, That's right.

>>All right.

>>So this, all the little dirt is in a little bowl of water and now we can dry off the bok choy the rest of the way.

>>Okay.

So we just , you wanna do it FeeFee?

All right I think FeeFee can handle this.

Lets see we just put the top on like that, is that right?

I put it upside down FeeFee.

(laughter) There we go FeeFee, there we go.

And then we just push it?

>>Just push it.

>>Go FeeFee.

Oh it's spinning look at all the water coming out.

That's pretty neat.

>>So there's a couple more things that we need to chop.

>>Okay.

>>The first one is, do you know what this is?

>>I- is that a onion?

>>Almost.

>>I smell you smell something?

Oh!

FeeFee said that's garlic.

>>Oh, that's right.

Garlic and onion are in the same family.

So we're going to need a few things for our recipe.

>>Now garlic is good for the heart I heard, right?

>>That's right, that's right.

Garlic's good for our heart and it adds a ton of flavor to our food.

>>All right.

>>Which we love.

>>We love flavor.

>>That's right.

The other thing we have is ginger.

>>Oh.

>>We also have to peel our ginger.

>>Okay.

>>So the ginger has a very thin skin and a great way to do that is with the spoon.

>>Okay.

>>So I'll show you, we can just take a spoon and scrape it along and the spoons great cause it just takes off the skin and you don't lose any of that great ginger.

So you just scraped the ginger skin off >>And ginger is good for like upset stomach.

>>That's right.

>>That's right.

>>Cause when I was little you'd put it in some water.

When I had an upset stomach the say, that's better than ginger ale, cause ginger ale doesn't have ginger but the ginger root is really good.

>>It's great for that.

And the great thing about peeling it with the spoon is that little kids can do it.

So the spoon isn't sharp.

So you can help peel ginger at home if you have a spoon and you have your ginger.

(upbeat music) >>Okay.

So we've got our walkout now we've got everything reset a little bit so we can get started cooking.

And the walk is really great because it has heat down in the bottom but then you can kind of push ingredients up to the side.

So it's gonna be really great for making sure everything gets cooked evenly in our recipe today.

I've got some coconut oil here.

I'm just going to get a scoop >>Ahhh coconut.

>>So coconut oil is good for this type of cooking high heat cooking because they can't handle the heat um, but you could also use canola oil, peanut oil.

they're all good for high heat cooking.

>>Okay.

>>So we're going to let that melt down a little bit.

And then the first thing we're going to be adding in is our garlic and our ginger.

>>Okay.

The garlic and the ginger we chopped all up.

>>Yes.

And these are called aromatics which means they smell really good.

FeeFee would you like to do some stirring?

Okay so I'm gonna go ahead and put this in and if you could give FeeFee the spoon she can start mixing it all together.

>>Here you go FeeFee.

You said, that's not a spoon?

That's not a spoon?

What is it then?

Oh, these are tongs oh, I'm sorry FeeFee.

Here's a spoon Here you go.

Go ahead get to cooking.

>>Give it a little stir we're just going to mix that oil around and that garlic and ginger.

>>Mmm I can smell it.

>>And this is going to get, you know, cooking pretty quick.

So we're just going to give this a little toast and then we'll be ready and ready to add in our bok choy.

>>All right.

Its sizzling.

>>Can you smell it?

It smells so good.

>>Can ya'll here it sizzling?

It is sizzling.

>>Now we can add in the bok choy.

So you want to go ahead and toss that in.

>>All right So can we dump it in?

>>Um just do it in a handfuls it still could be a little wet and we don't want oil splattering up so gently add it to the pan.

>>All right.

Oh my goodness.

>>Beautiful okay, now I'm going to turn it down a little bit you want to hand me the tongs.

>>Oh, tongs.

>>And I'm just gonna start flipping stuff a little bit.

just to make sure that all of our garlic and our ginger is getting all over the bok choy and everything's getting nice and coated.

You want to make sure all that yummy flavor- >>Smells good right, you smell it?

And you can probably really smell it because your nose is nice good.

>>And you don't want the bok choy to get too soft you want it to still be a little bit crunchy.

But we do need to cook it a little bit more so I'm going to take the lid and put this on.

Now what do you think putting the lid on does?

>>It's gonna make that steam come up.

>>Exactly so all the steam that we saw coming out of the pan, this traps it in there and that helps to help the vegetables cook a little bit.

>>That thing gets hot quick.

>>It does.

Okay.

So let's look at flavor boosters now.

Put these down.

We haven't added any salt and that's because we're going to add soy sauce and that's gonna be our salt.

>>Oh that makes sense.

>>So if you wouldn't mind, measure out a tablespoon >>Okay.

A tablespoon.

>>And then pour it around the edge of the pan.

Now when we're measuring we want to make sure we're using the right size spoon and that we fill it all the way up to the top.

>>That's good!

>>Perfect.

And both of you can do this.

So we have sesame seeds, I'll give those to you.

And then we have some red pepper flakes.

>>give it a little spice.

So around the edge again?

>>Just sprinkle it all over.

FeeFee if you want to add your red pepper flakes.

Give us a little heat.

>>Yum, yum, yum!

We're gonna have some bok choy!

>>So if you could hand me that bowl over there >>Yes ma'am.

>>I'll put this in and we'll get our bok choy in the bowl and then we'll set this to the side.

>>Okay.

>>And we can make another recipe together.

>>Cool!

>>(upbeat music) >>Hey.

>>Hey!

>>What's going on in here?

>>Wow we are so excited that you left us with the Yum team, everybody's been helping out.

Sarah has been awesome, and look at these fabulous dishes we made!

>>Oh my goodness.

>>FeeFee was cooking, >>FeeFee did you have fun cooking today?

>>Mhm.

>>What did you guys make?

>>Well we actually picked some of your favorites.

>>I thought I recognized them.

>>So we had some ginger, garlic, bok choy.

>>Are we going to get to try that?

>>Yes thats what we were waiting for!

We waited for you we know you had to see patients but now we get to eat em!

>>Lets do it!

>>All right.

>>Everybody grab a plate, grab a napkin.

>>Here you go FeeFee.

>>We have water as well for everyone.

>>Cause water's something good to drink.

Cause we try not to drink sugary drinks.

>>That's a great thing.

Yeah.

We also, we love water and some kids drink milk but I think water is really the best thing for your body.

>>Thank you.

All right.

>>So, Cheers.

>>Cheers!

>>Let's try these wonderful foods that you guys made today.

>>Lets see what it tastes like.

Mhmmm.

Yum yum.

You want some FeeFee?

(upbeat music) >>A is for and we're back!

Hey, man, that was really exciting watching you cook that bok choy.

Man, it was very tasty I must admit.

Kids you have to get your parents to try to cook some of that bok choy.

It tastes really, really good.

So let's move on to W which is for work out and work out is of course, Yup.

Exercises, sports all those different physical activities we can do because we have to keep our bodies moving, right?

So we can stay in shape.

Now we have fitness dawg's kid, Journey.

she had a big birthday party and she allowed us to come to the birthday party.

So let's check out all the different physical activities you can do at a birthday party.

Let's check it out.

(upbeat music) What we're going to talk about today is physical activity.

You heard that word before.

Physical activity.

That's just like what?

Exercise.

What a lot of people do, exercise cause we have to make sure we get in at least 60 minutes of physical activity every single day.

Is that right FeeFee?

And we can do it, that's only one hour a day and there's so many different activities that you can do.

I mean, you could take anything and have a bunch of activities in it.

Like for instance let's see Journey, fitness dawg, kid, Journey?

Yeah.

She cause loves FeeFee.

Um, she just recently turned five years old and she had a big birthday party.

And so at her birthday party they had a lot of different activities.

Ya'll know fitness dawg, kid Journey.

Y'all seen her before.

She's on the fitness dawgs, Facebook page.

She does the tasty Tuesday.

She does the workout Wednesdays.

And sometimes she's on Facebook live.

I love it when it's live, that's my favorite when it's live.

So I asked kid Journey if we can take a look back at her birthday party to see some of the physical activities they had at her birthday party.

So you want to take a look at Journey's birthday party?

All right.

Well, we want to take a look at Journey's birthday party is see what is going on, what's happening at Journey's birthday party.

All right.

Look at that Journey has a big bouncy house.

And look at all those activities inside the bounce house.

We've got people jumping Cause jumping is a physical activity.

You know, that's a good exercise.

So people like to jump.

And then I saw some people in there flipping they were doing flips and cart wheels, all kinds of stuff.

Oh my goodness, it was so much fun watching them.

And then there was some sliding right down into the pool there's kid Journey now!

She slid right into the pool and that's even crawling.

She crawled back into the bouncy house.

So you know, that is pretty cool.

Then they have all these water activities.

They have water balloons.

You kids like water balloons, man, you can have fun with those because what you're throwing the water balloons you can even catch the water balloons and thrown em' back.

So it was all kind of activities and then even if you get hit, what you do, you can run, you can run, we like running.

And that water fight got so serious ya'll, they started just throwing buckets of water.

I mean, I just saw buckets everywhere.

Water just was flying, somebody even pulled out a water hose, FeeFee, and just started spraying people.

Oh my goodness, exactly.

It was something else.

And I'm telling you that was a lot of fun activity a lot of running and just fun, fun fun.

So I enjoyed that.

They also had at her party, some basketball.

Cause think about all the different physical activities from sports.

It's oh yeah.

Basketball.

That's your favorite sport?

Oh, that's right.

Cause FeeFee I bet you like to play with your brother FooFoo all the time.

Who wins when y'all play basketball?

FeeFee can beat FooFoo in basketball.

Now, you know, we're going to have to find out from FooFoo what he said.

Oh, but it's going to be you .

he'll tell the truth its you?

Well that's a good sport.

Do you kids like basketball as well?

I heard a song, it's an old song.

Your parents might've heard it say ♪ basketball is my favorite sport.

♪ ♪ I like the way that dribble up and down the court.

♪ Have ya'll ever hear that?

I like song.

So let's go back to the party and see what the other stuff they was doing at the party.

Matter of fact, Oh my goodness.

That was a kid dunking the basketball.

Can you dunk FeeFee?

You can't dunk?

I can't dunk either.

That thing is too tall, I can't dunk.

But hey, I like to watch a good dunk I sure do.

And let's see they got some other activities going on, matter of fact that they're playing connect four.

I mean they have games going and that's the biggest connect four board I have ever seen.

It was almost as tall as the kids were.

So that was exciting to see that.

Let's see what other activities they have.

They have so many activities at this party I'm loving this party here.

So they also have oh a cornhole toss where you take the little bean bag that's right in your throw it right into the hole.

Ba-doo!

And that's how you get the points the more people get it in, you win.

So that's a good activity that involves throwing as well.

And then I saw the kids playing Jenga.

Have you ever heard of Jenga?

Jenga man, that takes those wooden blocks.

That was amazing to see.

And if you pull out the wrong block, guess what happens?

It all falls down.

(laughter) And it fell on Grayson and I was like Oh my goodness, those blocks came crashing down.

And then all of a sudden guess who showed up at the party FeeFee?

It was you!

FeeFee showed up at the party to surprise kid Journey, she was so excited to see you oh my goodness she was so excited.

And man, I saw y'all doing some dancing cause dancing is a good physical activity.

One of my favorite physical activities as a matter of fact.

So y'all was getting it.

I think I saw Journey dancing.

I saw Grayson dancing.

I mean, y'all was doing some fancy moves FeeFee.

Cause FeeFee you was up there moving wasn't you?

That's right, cause FeeFee can dance.

Do ya'll like to dance?

I know ya'll like to dance.

Y'all like dance to the fitness dawg song isn't that right.

So I know you out there love to dance to the fitness dawg song as well.

So that was like a bunch of different activities at that party.

But you know, you can't have a party without Guess you gotta have a cake.

So they had a birthday cake at the party and then you can't have our birthday party without what?

Presents!

They had a bunch of presents at the party I saw you checking out those presents FeeFee.

Yeah.

Those presents were nice.

And that was a beautiful cake Journey had her name on cake and everything.

And then they lit those that cake and they had all those sparkles and everything was like (sparklers sound effect) All those sparkles and I think Journey might have looked a little bit afraid to blow out that candle cause the little sparkles man.

I was a little afraid too cause you don't want to catch on fire you have to always be careful, right?

You have to be careful.

But guess what?

She got in there and blew that candle out.

It was so exciting.

Yes.

She blew that candle out and everybody was singing to her.

So it was a bunch of activities at that party.

I was glad she let us come along just this see.

So kids, you have to think of some activities that you can do at home.

There's so many things you can do inside the house and outside of the house.

There's a lot of them.

Just have fun, be a kid, run around play.

That's how you get in physical activity every day.

How many minutes they have to get in?

They have to get in how many minutes FeeFee?

60, 60 minutes of physical activity.

How many hours is 60 minutes?

Ooh.

One hour, that's right you are so smart FeeFee.

So guys, make sure you get your physical activity in every single day.

Isn't that right FeeFee?

That is right.

And remember, diet and workout equals what?

Great success.

Ya'll have a great day and we'll talk to you soon.

So give me a dog pound FeeFee.

Dog pound!

(growling sound) Yes!

All right.

Bye-bye!

(upbeat music) Wow, that was an awesome birthday party.

Oh my God.

They had so many physical activities because we know we had to get at least 60 minutes of physical activity in every day.

But FeeFee, I think they probably got in more like four or five hours of physical activity.

My goodness, So it's so easy to do.

And that was lots of fun.

So let's see, we kind of did everything we went over.

D cause we talked about that was the diet with the bok choy.

Yes.

And that was so delicious.

And we did our workout.

We saw all those physical activity Journey had at her birthday party.

So we bring it all together and it equals great success.

And so let's see kids everybody to pull out their food and activity log.

Let's see FeeFee, you got your food and activity log?

Oh wow.

Let's look at FeeFee's food and activity log for the day.

FeeFee I see you have a total of 38 points.

That is awesome.

So 38 points.

That means that you earn a silver tag today.

Great.

Cause I think last week you had a bronze tag so you're moving up and we just work on your little weekends Cause I I'm looking right here, FeeFee I see on the weekends yeah FeeFee look like you're not eating all your fruits and vegetables on the weekends and you've been eating junk food on the weekend.

So we work on your weekends, you can easily earn a gold tag so this is awesome.

So y'all, let's give FeeFee a hand.

She earned the silver tag.

And parents, you can just print your kid's name out online and they can have their own certificate because they have worked hard because we know when we set goals, we like to keep track of our goals so that we can reach our goals.

Is that right?

So that is awesome great success.

So now y'all getting ready.

We're going to get up cause we need to move.

We've been sitting here a long time.

This is a long show.

So it's time for everybody to get up so that we can dance, dance.

You wanna dance FeeFee?

All right, everybody let's get up so we can dance.

To our favorite song!

>>All right goodbye ya'll have a great week!

Diet and workout equals great success.

>>♪ We are the fitness dawgs.

♪ ♪ We are the fitness dawgs.

♪ ♪ We are the fitness dawgs.

♪ ♪ We are the fitness dawgs.

♪ >>Special thanks to the Doctor Yum project team and Angelica Harris.