Thunder Bay District Health Unit : May 2011

When it comes right down to it, we just want our kids to be happy.

It's exciting to watch our children grow up and become more independent. But, it's also scary as we start to worry about things like self-esteem, bullying and body image. This month's e-bulletin focuses on kids' mental health. What our children eat, the amount of physical activity and sleep they get, and many other factors have an impact on their mental and emotional well-being. Here are some ideas to help build healthy minds.

Nourished Kids   Active Kids   Happy Kids

Baked Pita Chips

INGREDIENTS:
3 whole wheat pita bread rounds (or use tortillas)
1-2 tbsp olive or canola oil
1 clove garlic, crushed (optional)
Seasonings of your choice, such as onion or garlic powder, pepper or lemon pepper, basil, Italian seasoning, grated Parmesan cheese, 5 spice powder, or make this for dessert by adding cinnamon and brown sugar

DIRECTIONS:
1. Preheat oven to 375 degrees F.
2. Cut pitas in half and then split them around the
    edge.
3. Stir the garlic into a small bowl with the oil and
    lightly brush it on the rough side of the pitas.
4. Stack the pitas and cut them into wedges.
5. Place wedges in a single layer on a baking
   sheet and sprinkle with your seasonings.
6. Bake for 7-10 minutes until golden and crisp.
7. Serve with hummus or black bean dip.
    If this is for dessert, cut up some fresh fruit
    into very small pieces and combine to make a
    fruit salsa.
8. Store any leftover pita chips in a tightly sealed
    container.

Recipe adapted from CanadianParents.com

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NOURISHED KIDS!

Keep it coming. Healthy minds and bodies need nourishing foods, and they need them often. A child's mood can be affected by a missed meal or snack. They need fuel to help them focus, to have enough energy, and to be nice to others. Optimize brain power with regular meals and snacks. Be prepared for emergencies by packing healthy snacks like fruit or crackers in your purse, the car, or your child's bag.
Cut out the comfort food. Sometimes when a child is upset we turn to food to help them. Does "a cookie will help you feel better..." sound familiar? Using food to console children when they are sad or angry teaches them to use food for comfort. Instead, keep food for nourishment and use hugs, time together and encouraging words to help children deal with difficult feelings.
Chew the fat. The types of fat we eat can have an impact on our mental health. Healthier fats, especially omega-3s, are good for the mind and the heart. The best food sources of omega-3s are enriched eggs, seafood and fish, especially cold-water fish like salmon. Canola and olive oils are good fat choices too. Increase your family's intake of these while cutting down on foods high in saturated animal fat and foods with added trans fats. Read the nutrition facts labels to help you out.

Helpful Links:
Learn more about Dietary Fat - The Good The Bad and The Ugly.
Discover great resources on how to feed children by child nutrition guru, Ellyn Satter.
Find healthy snack ideas at Eat Right Be Active.
Get help with meal planning and dietitian approved recipes at Eat Right Ontario.
Check out these great Healthy Measures for Kids resources by Toronto Public Health.

ACTIVE KIDS!

Regular physical activity is linked to improved overall mood and mental health for both children and adults. Kids who participate in regular physical activity tend to have higher self-esteem, better sleep patterns, improved concentration, alertness and school performance. Adolescents who are regularly active have less anxiety and depression.

Help build skills and confidence. Regularly practice basic movements like running, throwing, and skipping with your child so they gain the skills they need to participate in a variety of activities. Children who are confident in their abilities will have higher self-esteem, less anxiety, and want to participate more. When kids enjoy being active as youngsters, they'll more likely be active adults.
Keep it positive. Resist the temptation to over-analyze how your child performed in their soccer or baseball game. Focus on what they're already good at instead of how they need to improve. Reinforce the idea that it doesn't matter who wins or loses, just as long as they have fun. Help your child get the most out of their activities by encouraging realisitc goals.
Be active together. Show your children that being active is important by moving together. Kids will naturally follow your lead. So, turn off the screens and do chores, go for walks, ride your bikes, explore nature, play games, etc. You'll both enjoy the rewards that physical activity has on your overall health.

Helpful Links:
Discover how to build your child's self-esteem through sports.
Promote positive body image to kids involved in sport with important tips from BodySense.
Take our Signs of Spring Scavenger Hunt.

HAPPY KIDS!

Keep it open. Keep it honest. Connect with your child by talking to them oftem about the little things in their life so when they have something bigger on their mind, they know they can trust you. Encourage your child to come to you when they have troubles. Explain that you'll be there to help them no matter what the issue is.
Sleep matters. Kids who get a good night's sleep can think more clearly, do better in school, can better handle stress, have energy to be active and more positive relationships. Improve sleep habits by unwinding at the end of a busy day by reading and talking together, keeping TVs and computers out of bedrooms and offering healthy choices for bedtime snacks.
Build a positive body image. Emphasize the importance of accepting each other just as we are. Healthy bodies come in all shapes, sizes and colours. Pay attention to what you say about your own body because your children are listening.
Encourage creativity. Provide activities that help your child express themselves in different ways, like through music, dance, or cooking food.

Helpful links:
Take a look at the Thunder Bay Children's Charter Report on Children's Mental Health and Addictions.
Learn about how to improve sleep habits with this article All About Sleep.
Take comfort in knowing that you’re not in this alone. Sometimes kids have problems that make you unsure what to do next. There are places you can go for help. Reaching out shows how much you care.
- Kids Help Phone. Available anytime of the day or night, in English and French, by phone at 1-888-668-6868 and by web, it is the go-to resource for kids in Canada from five to 20 when they need help or trustworthy information on issues that are difficult to discuss with anyone else. The service is free, anonymous and confidential.
- Free Walk-in Counselling services in Thunder Bay provides free immediate single-session counselling services to children, youth and adults on variety of issues.
- St. Joseph's Care Group Regional Eating Disorders Program provides help for individuals struggling with body image and eating disorders.
- North of Superior Programs provides a full range of culturally responsive counselling and wellness programs to assist individuals and families in the North of Superior District.

For more great tips and links visit: