News Category: News

Happy New Year! Nutrition resolution time. Not sure where improvements can be made. How about breakfast? If you aren’t eating it, start because it provides energy to focus & perform better in school. If you are eating it, but it’s mostly sugary carbs like sugary cereal without fiber, try something new that will keep energy levels up longer. Add some protein with eggs, cheese or Greek yogurt. Or how about celebrating National Peanut Butter Day on the 24th this month with some PB which is full of healthy fat. If PB isn’t your thing or you are allergic, try almond, cashew, or sunflower butter. Speaking of the “sun” and “flowers,” many parts of the country are seeing less of both! For those feeling stuck inside due to colder weather, bundle up and head outdoors to build a snowman, help a neighbor shovel some snow, go ice skating or simply toss the football around. And don’t forget to score a “Nutrition TD” towards the end of January when planning your Super Bowl party on 2/5. Be sure to include veggies & dip, fruit, nuts, cheese and whole grain crackers instead of chips, cookies, and wings. And speaking of “wings” Happy Chinese New Year 1/28—a Rooster year. You can eat like one by skipping the processed feed and instead enjoying some of their favorite fruits/veggies: berries, carrots, lettuce, cauliflower, and pumpkins. Having a variety of healthy foods typically provides all the nutrition you need—no vitamin pills needed. And you’ll perform like a superstar as well on and off the field!

Click on this link for more information about choosing healthy balanced meals!

December’s here and in many parts of the country that means chillier weather. If you find yourself craving a warm beverage to combat the colder temps, hot cocoa is often the drink of choice. However, as you’ve learned in BOKS, it can also be high in sugar. So make a DIY version to lower sugar with 1 cup of low-fat milk, 2 tsp cocoa power, and 1-2 tsp sugar. Nothing better than a nice warm breakfast to start off those chilly mornings too. Eggs, cheese, and whole grain toast create a balanced high-protein meal that satisfies and energizes to get you through the morning until lunch. If you do find hunger levels rising in between meals though, how about a super-healthy snack of nuts full of protein & healthy fat. Skip the sugar-coated ones typically offered this time of year and instead choose cinnamon- or cocoa powder-covered varieties.

Click on this link for a free handout for other super healthy snack ideas to keep your energy up!

Speaking of this time of year, the holiday season is upon us & baking treats is common. Fine to enjoy these in small portions, but best to have after a meal and not on an empty stomach. And remember, treats are awesome to have on special occasions, but keep in mind it’s a “holi-day” not a “holi-month!” And speaking of months, this month finishes up this year. So happy 2017 and a great time to start the year off right by making a New Year’s resolution. A great one is to eat breakfast. So if you aren’t currently, do it! It will give you the energy and focus to perform your best throughout the day in school and extra-curricular activities alike.

October’s here and Fall as well. Keep up the healthy eating and physical activity and don’t “fall” back into unhealthy habits! Trees are showing fall colors and local foods are too. Get your orange on with sweet potatoes instead of white ones for extra flavor and vitamins. Speaking of vitamins, Columbus Day is the 10th and Vitamin C helped sailors stay healthy on long voyages. Grab an orange as you “navigate”-get it?!-your day or add a citrus splash to your water with an orange or lemon.

You can’t think of October and not think of pumpkins! But remember they aren’t just for decorations-they’re full of nutrition. Roast the seeds and sprinkle with salt for a super snack. October of course ends with Halloween. Trick or treating is awesome, but try to plan some non-candy activities as well, like pumpkin carving, haunted hayrides, or “stay dry” apple bobbing-suspend those super crunchy apples from a string instead of in a bucket of water.

Have a super October and don’t be “scared” to try some of the orange foods mentioned or other colorful fruits and veggies. Click HERE for a free handout of some fun ideas!

September’s here and school’s back in session! Remember to start your day with a protein-packed breakfast like scrambled eggs with low-fat cheese and veggies such as spinach, mushrooms or red peppers. Or maybe some plain Greek yogurt sweetened with your favorite fruit. If feeling a little rushed in the morning, don’t skip it—grab-and-go instead. A home-made smoothie is full of fruit, yogurt or milk and protein which you can drink on your way to school. Grandparents Day is 9/11 and they didn’t eat out much when they were kids. So follow their lead and skip the fast food and pack a lunch instead-and don’t forget to add a veggie and fruit. Speaking of fruit, Johnny Appleseed Day is 9/26. Born John Chapman 9/26/1774 in Leominster, Massachusetts, he helped introduce apple trees to many parts of the U.S. So pay him some tribute and eat a few apples or even plan an apple-picking trip with your family for a great fall activity that officially starts 9/22. It’s a fun way to get active, get some fresh air, and stock your fridge with a super healthy food. Speaking of family, get together for dinner as often as possible to end your busy day enjoying a healthy, balanced meal together and talking about all the great things you learned and did! Have a SUPER September!

Happy August! It’s sizzling outside so be sure to stay hydrated. What to drink? Everyone knows H2O’s the way to go. Sugary beverages are often marketed to kids by athletes. Sports stars may be active enough to need them, but most kids don’t. bottle of a sports drink has as much sugar as 35 jelly beans! Skip the sweet stuff and drink water instead. And juice has just as much sugar as soda-sometimes even more. Whole fruit on the other hand is a great choice and can quench your thirst and sweet tooth at the same time. Choose a fluid-filled fruit like watermelon which is 92% water. Enjoy this sweet, juicy treat throughout the summer, but especially on August 3rd National Watermelon Day. Fine to have plenty of fruit this month, but take it easy with the marshmallows which are celebrated on National S’mores Day August 10th and National Marshmallow Toasting Day on August 30th. Those squishy, gooey candies are fine to enjoy in small quantities, but remember just like sugary drinks, sugary foods make you sluggish & cause cavities. Want something else that’s white and creamy to satisfy a sweet tooth? You may be thinking ice cream, but the sugar & fat can make you sluggish. Freeze light yogurt to make healthier yogurt-pops instead. Or try some protein-packed plain Greek yogurt with frozen berries for a sweet treat that won’t slow you down. Still feel the need to toast something around the campfire with your family and friends? How about a baked apple? Take out the core, put a little butter and sugar inside. Sprinkle with cinnamon. Wrap in foil. Place on campfire coals and check every 10-15 minutes. Apples have fiber so they help keep you feeling fuller longer than marshmallows—and they’re definitely more nutritious. And as the saying goes, an apple a day keeps the doctor away so you have more time for fun outside instead of sick in bed!Happy August!

Happy National Blueberry Month! It’s a great month to enjoy those cute, sweet, little fruits. Add them to cereal at breakfast, mix with strawberries & bananas for a fruit salad at lunch, or how about making a “blueberry fool” for dessert? No fooling here, it’s an actual dessert! The regular one calls for lots of cream and sugar. You can create a super yummy and healthier version by combining plain Greek yogurt, some light whipped topping, a splash of vanilla, and as many blueberries as you want. Don’t be fooled though by blueberry muffins, pie, cake, or ice cream–REAL fresh blueberries are the best choice.

Speaking of ice cream, July 19th is National Ice Cream Day. Summer is a great month for that tasty treat—but remember to keep it to a small portion and not every day. Ice cream of course is made from milk and Milk Chocolate Day is July 28th and Chocolate Day is July 7th. Like ice cream, chocolate is fine to enjoy as a “sometimes” food instead of an “every day” food like blueberries. Plain milk provides the energy, protein, and nutrients you need without the added sugar in chocolate. Though out of school and lots of chances to do fun things, many kids can get bored and begin eating more treats than they normally would. July is of course National Anti-Boredom Month though so whether inside or outside, stay active and don’t make every day an ice cream, chocolate, or chocolate milk day. Do make every day Blueberry Day though! Happy July!

Make Cinco De Mayo Mindful

Happy May! The 5th of the month is Cinco de Mayo and Mexican food can be delicious & nutritious: protein in beans, veggies in fresh salsa, and healthy fats in guacamole. Technically the tomato in that salsa is a fruit and that’s OK!

 Listen Your Mother’s Advice

Thank mom this Mother’s day for the many, many things she does for you and was right about—including telling you that an apple a day can keep the Dr. away. Lots of other fruits can do that too, so choose them often. Eating fruit is healthier than drinking it even if in the form of 100% juice because of the fiber.

Get Gulping 

Instead of juice or other sugary drinks, have plenty of water. It not only helped sprout those May flowers (from those April showers), but it will keep you growing and energized too!

Grab a Bike

With that extra energy, celebrate Bike to Work Week by—you guessed it—going for a bike ride. Your “job” = school, so ask permission to bike there with family or friends or plan a ride afterwards. Wear a helmet!

 Make Memorial Day Great

May finishes up with Memorial Day and offers another great chance to bike but also a fun time to cook out. Try grilling chicken or fish instead of the typical burgers/dogs & include veggies/fruits instead of chips this year for a delicious and nutritious meal.

For more information click here!