Healthy Active Cheo Connects November 2011 Final

7/26/2019 Healthy Active Cheo Connects November 2011 Final

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Healthy Active Living and

BalanceDr. Annick Buchholz, C.Psych.Dr. Laurie Clark, C.Psych.

Kelly Heffernan, RD


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Tonights Agenda

What is health?

Balancing busy schedules

Health at Every Size

Balanced eating

Physical activity in our daily lives

Sleep

Body !age and E!otional Health


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What s Health?

Health is a state of complete physical, mental,an social !ell"#ein$ an not merely the

a#sence of isease or infirmity.

World Health Organization


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What is a healthy li"estyle "or a child ?

Basic health #eha%iours Nutrition

Physical Activity,

Sedentary Time

Sleep

Coping and Emotional

Development

Daily li%in$ acti%ities School

Homework

Extra-curricular

Activities

Time with family and

friends

Chores

Balance


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What is a healthy li"estyle "or a parent?

Basic health #eha%iours Nutrition

Physical Activity,

Sedentary Time

Sleep

Coping and Emotional

Development

Daily li%in$ acti%ities Work

Chores

Extracurricular activities

Family needs Time with family and

friends

Balance


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#ey ngredients to Balance

&cheules !ork

Do not o%er scheule

Parents self care an mental health count

&leep matters

&ettin$ 'lo%in$( limits is important


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Health at Every Size

Diets are harmful an on(t !ork

)ocus on your chil(s health #eha%iours annot their !ei$ht

A%ocate for size i%ersity

Remem#er to pro%ie chilren !ith $enuine#oy ima$e compliments

$%ou loo& great today'


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Who is healthier?Person A

Ht* + '

-t* /0 l#s

B12* /

3B)* /3

-C* 45 cm

BP* 67+/Chol* Hi$h HDL, Lo! LDL,89(s !ith in normal ran$e

Person B

Ht* 0 '4

-t* : l#s

B12* /

3B)* 53

-C* +: cm

BP* //7:6Chol* Lo! HDL, Hi$h LDL an89


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Healthy li"e style versus (eight

B12; / k$7m/

o#ese

B12; / k$7m/

normal !ei$ht


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Balanced Healthy Eating


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Balanced Healthy Eating


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ts a Balancing Act

. 1eals "6 foo $roups

/. &nacks /" foo $roups

.


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Balancing Healthy Eating) the *ivision o" +esponsibility

Parents pro%ie structure, supportanopportunities.

Chilren choose how muchan whetherto

eat from !hat the parents pro%ie.


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Balancing Healthy Eating

)oo refusal is common for chilren ?e$eta#les

)oo 'a$s( are normal

Reintrouction is key

Parents7care$i%ers, historically, in an effort toha%e a 'healthy( chil !ill*

)ee fre>uently@ffer lar$e portions

@ffer preferre foos

@ffer foo in response to cryin$Coerce !ith foo !hen a%aila#le

Re!ar !ith foo


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8raitional feein$ an their outcomes*

1. Coercion to eat healthy food = Aversions/Dislikes


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8raitional feein$ an their outcomes*

2. Clean your late = Attention to e!ternal cues


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Balancing Healthy Eating8raitional feein$ an their outcomes*

. )oo restriction ; 2ncrease esire

".g. #isher and $irch %1&&&' reschool aged( allo)ed certain

foods and restricted others. What )as the resonse*


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Ho! can !e incorporate treat foos


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Balanced Eating )

Sugary S(eetened Beverages &u$ary #e%era$es inclue*

Sports drinks, energy drinks fruit juice, pop, iced coffee, specialty coffees, others

Consumption has #een $raually increasin$ o%er the past fe!

ecaes

20% of caloric intake for 4-18 year olds

30% of caloric intake for 1-3 year olds

Hassink, &eminarts Pe &ur$ E/554F, :, 04"=+


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Balanced Eating )

Sugary S(eetened Beverages

@ne of the main contri#utors to

increase ener$y intake for kis

AAP recommens*

4-6 oz (120-180 mL)/day for 1-6 year olds

8-12 oz (240-360 mL)/day > 6 year olds

&each et al, 2nt @#es, 6E5F6+0"4, /55


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Tips to help (ith Balanced Eating

Pro%ie &tructure


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Physical Activity

2s mo%ement that increases our heart rate an our

#reathin$ an re>uires muscles to use ener$y.


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Physical Activity, ts +e(ards


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Physical Activity -uidelines.hildren /011 years

!!!.csep.ca7C1)iles79uielines7C&


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ntensity Tal&



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Sedentary Behaviour -uidelines



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Screen Ti!e

Chilren an screen time*

= hrs7ay on !eekays

+ hrs7ay on !eeken aysI

2n 4+, a%era$e a$e a chil starte !atchin$ 8?

!as 6 yearsJ toay, it is 0 monthsII

Canaian chilren spent =/3 of their !akin$ hours

#ein$ seentaryIII

+2,1, Active Healthy -ids Canada eort Card

++i00er0an et al++i00er0an et al. Arch ediatr Adolesc ed. 2,,3

+++C4" 4edentary $ehaviour 5uidelines

Lea%es little time to #e acti%e


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We tell our children to be active2

But have (e "orgotten that in order "or &ids to be

active3 it needs to be easy and natural "or the!?


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What can parents do to

increase Physical Activity &tart early in life

Role moelin$

Balance screen time !ith acti%e time

?ariety

Dress for success &cheule 2t


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Tips to Ta!e the Screen

&et #asic rules !eekly plans e.g. no screen time before homework or chores are done

e.g. let your child choose 2 shows or computer/video games theycan watch/play each day

o !atchin$ 8?, playin$ !ith ipo urin$ mealtimes

Choose specific sho!s to !atch a%oi 8? on asconstant #ack$roun

&hare epectations !ith care$i%ers

Chilhoo @#esity Resource* @#esity &ociety

Participation !!!.participation.com
http://bp0.blogger.com/_rKvAmdl5y-8/RiSUZeUBHzI/AAAAAAAAAbg/CU8P3ghBXgE/s400/picture-6.jpg


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Sleep HygieneThe promotion of regular sleep

Adated fro0 "arly childhood o6esity revention olicies. 7nstitute of edicine. 2,11

Age Sleep 4eeds 5Per 67 Hour Period8

e!#orns E"/ mo.F 5.0": hours

2nfants E" mo.F 4"/ hours at ni$ht M5.0 / hour naps, "6 per ay

8olers E" yrsF /"6 hours

Pre"schoolers E"0 yrsF " hours

&chool"a$e ChilrenE0"/ yrsF

5" hours

8eena$ers E/"+ yrsF :.0"4./0 hours


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Sleep Hygiene, Tips "or Pro!oting Sleep

Create en%ironments that ensure restful sleepo screen7meia !here chilren sleep

Lo! noise an li$ht le%els

Create a #etime routineRelain$ acti%ities tasks #efore #e


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-oing beyond Health Behaviours,E!otional Health

-e !ant kis to feel $oo a#out

themsel%es -hat is Boy 2ma$e

How we think and feel about our bodies

How we treat our bodies It is a core component of Self Esteem for people of all ages,

including kids


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Body !age, Where does it co!e "ro!?

n"luences,

)amily !hat !e say o, ho! !e treat our o!n #oies

)riens Peers $roup norms,

Community an culture school climate, communitycele#ration of i%ersity

8he meia a po!erful influence pressure on our youth toay Body image messages are ever present and typically state:

8hin !omen are #eautiful, successful, an happy

1uscular men are hansome an successful


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Women: The Thin Ideal


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Men: Muscle, Muscle, Muscle


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Educate children and youthabout ho( societies $i!age' o"

ideal beauty changes across

the years:


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ts not ;ust teens and adults


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The


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0@ %ear lds

Kis are @8 mini aults They are concrete thinkers

They have not developed insight or good self-regulation (I am

tired so I think I will go to bed now)

@ur messa$es to them nee to #e tailore totheir le%el of unerstanin$

Kis L@?< structure

Putting t all together, The Balancing Act


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Putting t all together, The Balancing Act

Kis nee to mo%e #ut they also nee o!ntime

-e on(t !ant to o%er"scheule our kis

8ime to rechar$e

Learnin$ emotion re$ulation an self"soothin$ skills

nstructured Playis Gust as important as structure play

Fosters creativity and social development Self determination

&cheule in o!ntime an unstructure play as you !oul

structure acti%ities.


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Tal&ing to #ids about 4utrition3 Physical

Activity and Health

Remem#er Kis often think in Black -hite

Place the key on BALANCE

Avoid referring to foods or activities as being

either good or bad

Focus on the positive kids respond to positive

reinforcement more than to punishment


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We 4eed to Wal& the Wal&,

Parents as Role Models

@ur o!n health #eha%iors

Engage in activity yourself and limit your own screen time

1ake )amily time Acti%e time

&tart !ith &mall Chan$es #uil routine

Walk to school (even if only part of the way) with your kids

A Saturday walk and then a movie -ork at Consistency

Healthy Active Cheo Connects November 2011 Final

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