3 Ways to Stop Sneaky Sugar from Popping Up on Your Dinner Plate!

Make the most out of the last few days of April! Though the first day of the month is for fooling around (April Fools’ Day), don’t you be fooled by food marketing.

1) Be a super sleuth and read nutrition labels to get the real story, not the fake one. Focus on sugar (< 25 grams/day) and trans fat (ZER0).

2) Remember to choose lots of colorful foods that provide vitamins needed to stay strong & healthy—the foolish fake colors in sodas or sports drinks don’t count!

3) In April (as the saying goes) we get plenty of showers to bring those May flowers. Since you are 2/3 water and constantly losing it, shower yourself inside and out by drinking plenty of H2O instead of having those sugary drinks. Drink plenty of H2O and choose foods from the farm like veggies, fruits, nuts, whole grains, proteins—not the factory. They’re better for the planet & you!

Click HERE for more information about choosing super healthy veggies and fruits that come from the farm not the factory.

Supermom Elizabeth Weil Talks About Running the Boston Marathon with BOKS!

Elizabeth Weil is one of the coolest moms on the West Coast and she’s running the Boston Marathon in support of BOKS! This awesome momma is a habitual marathon runner with a passion for physical activity, entrepreneurship, and living her best life possible.

BOKS sat down with Elizabeth to talk about physical activity, motherhood, and marathons.

1. Can you tell us a little bit about yourself?

I live in Portola Valley, California with my husband and 19 month old son. Came to the Bay Area for Stanford University where I graduated with a degree in Economics, proceeded to get my masters in Engineering, and then never left. I work in Venture Capital and am lucky enough to be able to run the beautiful trails of Portola Valley every morning. A fun fact about Portola Valley is that it’s known as the town that has more trails than roads!

2. How are you connected to BOKS?

I met Kathleen Tullie at the TED Conference in 2015 and was inspired by her mission. The BOKS program really hit a nerve with me because of a program that my own mother started as a teacher in her California elementary school decades ago.

3. Why do you see physical activity as an important part of healthy development in young lives?

My mother is 73 years old and still running marathons. As a second grade teacher for more than 25 years, she started a running program at her local elementary school decades before running was “cool.” She knew that her students didn’t get enough physical activity and introduced a program to get kids running 3 days a week for 45 minutes before lunch. She integrated learning into her lesson plans, including math and sciencein her program as well as reinforced softer social skills encouraging conversations between new students as they jogged. My mother and her students even felt compelled to run a few weekend 5K races together! Inspired by their dedication, the local running store occasionally donated some goodies to the 7/8 year olds! So many of those students have gone on to run in high school and college, and overall just appreciate what happy, healthy bodies can do for you! 4. How has being a mom inspired you to stay physically active? Being a mom has definitely inspired me for a few reasons! My mom ALWAYS got her morning masters swim in while we were growing up. She went really early, around 4:45 am, and NEVER missed a morning. When I was pregnant I had a friend tell me “Say goodbye to running every morning!” but I disagreed! My morning workout is a non-negotiable. I’m a better mom, wife, and employee and I joke that I have to earn my shower each day!

5. Do you have any tips for people who are interested in training for their first marathon?

Anyone can run a marathon! My advice is to commit to one, pull out your calendar and work backwards. Also, choose a marathon you’d ACTUALLY like to run. For example, if you hate running in HOT weather, don’t choose one that is in the summer. And schedule your long runs in advance. If Saturdays or Sundays aren’t ideal for you and your family, choose an early weekday morning. I’ve also found the value in paying for a babysitter to get a good run in because I’d rather have that than a night out! So many running plans overwhelm new runners by including interval workouts. But, if you are good about getting your long run in just jog “maintenance mileage” over the week and you will be fine. Just remember, that there is always room for improvement, so don’t be too hard on yourself!

6. Favorite exercise?

A single track trail run with a good friend.

7. Fun Fact?

I have a letterpress printing business–started it over a decade ago. Check it out at paperwheel.com

8. Describe your motivation for running the marathon in one word

Empowering

Donate and find out more about BOKS’s involvement in the 2016 Boston Marathon HERE!

Staying Healthy This Holiday!

December’s here and in many parts of the country that means chilly 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 skim 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 until lunch.

The holiday season is upon us and baking treats is common. Enjoy these in small portions, and best to have after a meal and not on an empty stomach. Remember, treats are great to have on special occasions, but it’s a “holi-day” not a “holi-month!”

And make sure to start 2016 off right by making a New Year’s resolution. A great one is to eat breakfast. It will give you the energy and focus to perform your best throughout the day in school and extra-curricular activities alike.

Have a happy and healthy holiday season!

NIOST New Results!

NIOST (National Institute on Out-of-School Time) concluded a longitudinal evaluation of BOKS and the results are mind blowing!

NIOST conducted a study in five elementary schools in Natick, MA with a focus on BOKS with over 400 grade K-2 participants. The study examined and document child-level learning related, social, nutrition knowledge, and physical activity outcomes associated with participation in BOKS over time. Findings from this three year study strengthen the argument that physical activity can position children to be more ready for learning!

BOKS really does ROCK! Read the full article HERE

#BOKSBOOGIE

Hey BOKStars! We want to see YOU and your kids moving and grooving in the best BOKS way you can! Submit a short #BOKSBoogie video showing us your favorite moves for a chance to win TWO tickets to the NHL Winter Classic on January 1st at Gillette Stadium! Get super creative with the whole family and don't forget to incorporate BOKS activities, skills, or games! Increase your chances to win by sharing your video on your own social pages with the hashtag #BOKSBoogie as well as by tagging BOKS. Be sure to check out the promo video for more info! Have fun and remember #BOKSRocks!

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Don’t Let Sugar Sap Your Energy!

The trees are almost bare now (at least on the east coast), but they are still strong and stand up to November’s chilly, gusty winds. You can be strong too by having super snacks with protein, healthy fat and carbs like fruit, nuts, veggies and cheese, or a turkey sandwich instead of chips, cookies, or candy. Trees all full of sap. And one thing that can ‘sap’ your energy is too much sugar. Juice has as much sugar as soda. Not only can sugar ‘sap’ your energy, but too many carbs can too. Remember that as you plan your Thanksgiving meal this month. It’s the carbs, not the turkey, that make you tired after dinner. So gobble up plenty of veggies and protein and small amounts of potatoes, stuffing, or pie. And instead of plopping down on the couch to watch TV after your meal, get outside and play some football or go for a brisk walk with family and friends. Have a nourishing November, and don’t let your energy get ‘sapped’!

Over-Medicating, An Issue

So much has been written about the epidemic of stimulant drug use as more and more of our kids are being diagnosed with ADHD and the numbers continue to rise at a steady pace. The misuse and over prescribing of these drugs have short and long term effects on our children. Sometimes, there are healthier options that are overlooked. Several scientific studies show the benefits of exercise in children of all ages, especially addressing attention, executive function, and disruptive behavior. If all of our children were moving we could quite possibly lower prescription drug use in children. Evidence shows that a bout of exercise is like taking a little bit of Ritalin and a little bit of Prozac. Exercise should be a part of every child’s life!

Good Digital Habits for a New School Year

With fall upon us and school back in session, it’s a great time to start teaching and enforcing good habits to help kids have a successful year ahead.  We are in the midst of settling into many routines: setting up regular waking times, enforcing good homework habits, planning and packing healthy lunches, and balancing after-school activities with down-time.  It’s the perfect time to help kids establish a good digital regimen, too.

Here are some easy things you can do to help kids have a successful school year:

Find a healthy balance.

It’s hard to avoid technology in almost every facet of our lives as we depend on it to make life easier.  So, in managing your kids’ screen time, remember not all technology time is equal.

Kids of all ages are increasingly being required to use Internet-connected technology in the classroom and at home for schoolwork.  Using it for research or writing papers is not the same as using it for fun and connecting with friends.

But while you may allow screen-time beyond school reasons, consider the other things kids could be doing for fun besides being sedentary with a screen.  Instead of swiping a finger across a screen, how about being outside on a swing?  What about arts and crafts vs. Minecraft?  None of these options is better or worse, but finding a good balance so that kids work their hearts and their brains equally is the best approach.

Try this: After homework is done, have your kids earn fun screen-time.  Have them do something physically active, intellectually challenging, or be help around the house or someone else before going to the screen.  Also, charge all mobile devices outside kids’ rooms at night, perhaps in your bedroom or a common area of the home.  They need their sleep, not screens at night.

Encourage responsible use.

Remind your kids that technology is a tool that can be used for many things, both good and bad.  Encourage them to use it for good, either for themselves or for others. Whether it’s for schoolwork, connecting with friends, playing games, or posting videos, they should remember to always be safe, kind, and savvy while they’re using it.

Try this:  Understand the technology your kids use so you can best guide them. Be informed about what they’re using in the classrooms, sign up or try out apps they love using, or use it together with them.  Be a good role model and remind them to think before they click, download, post, or respond to anything online.  Keep the lines of communication open so they know they can come to you first if they feel they’ve done something wrong or something bothers them.

For more specific information on raising great digital citizens, go to internetsafety.trendmicro.com.

About Lynette

Lynette Owens is the founder and global director of Trend Micro’s Internet Safety for Kids and Families (ISKF) program. A mom of two school-aged children, Lynette established the ISKF program in 2008 to help extend the company’s vision of making a world safe for the exchange of digital information to the world’s youngest citizens. The program, active in 19 countries, helps kids, families, and schools become safe, responsible, and successful users of technology. Follow Lynette on Twitter @lynettetowens or read her blog: internetsafety.trendmicro.com  

What if you could help get even MORE kids active?!

The physical inactivity epidemic in this country is staggering — especially with children. Help us reverse the trend by giving kids like Isaiah, Destiny, Solomon and Asal an opportunity to engage in fun, active play early in life. And help them create healthy habits that will last a lifetime. Click HERE to listen to their stories.

Today we’re launching a unique line of kids’ footwear — the BOKS Collection. For every pair sold, $3 will go back to BOKS to help grow and support the program, helping reach more schools AND ultimately more kids! With support from YOU, we hope to affect everlasting healthy change.

And if you live in Massachusetts please keep an eye out for the #Back2BOKS Tour August 12th and 13th! For moment to moment updates, follow us on Twitter: @bokskids

Get To Know Your Boks Team Tuesday! (12th Edition)

Hey BOKStars! Welcome to the 12th edition of “BOKS Team Tuesday.” We are always here to help in every way possible to make your experience a great one and #TeamTuesday will allow you to put a face to the name, as well as learn a bit more about who we are!

Meet Simone Berry! 

Position Title: New York City Area Coordinator

Favorite thing about BOKS: I love the energy that BOKS has. The program gets kids moving, laughing, playing, and energized. It’s great to see and be a part of. 

Fun Fact: I have 14 siblings!

Favorite exercise:  I love HIIT (High Intensity Interval Training). “Tabata” is one of my favorite formats

Quote to live by: “Infuse your life with action. Don’t wait for it to happen. Make it happen. Make your own future. Make your own hope. Make your own love. And whatever your beliefs honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen… yourself, right now, right down here on Earth.” – Bradley Whitford

Best Team memory:  My favorite team memory is when we went hiking in the winter and the blue hills were covered in snow and ice. We all thought it was going to be a simple hike, but it ended up fairly difficult due to the ice and rocks. All of us secretly were scared for our lives.