Thunder Bay District Health Unit : October 2011

Survive the after-school rush!

After a busy day, arriving home can be a little stressful! The kids are hungry, there's homework to be done, and sometimes activities to get to. Try to take it all in stride. Set a routine of providing a healthy snack, outdoor play time and a few minutes to talk about the day. Give everyone tasks to do and you'll make it through the rest of the day together.

Nourished Kids Active Kids Happy Kids

Chicken Fajitas

INGREDIENTS:

2 tbsp vegetable oil, divided
1 medium red onion, thinly sliced
2 cloves of garlic, chopped
1 1/2 tsp chili powder
1 tsp cumin
1 lb boneless, skinless chicken breasts, cut in strips
1 red and 1 green pepper, cut in strips
1 lime (optional)
8 large soft whole-grain flour tortillas
Cheddar cheese, grated
Chopped lettuce, salsa (optional)

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DIRECTIONS:
1. In a large skillet, heat 1 tbsp oil over medium-high heat. Saute onion and garlic for
   about 3 minutes until softened.
2. Add remaining oil, chili powder, cumin and chicken to skillet. Saute for about
   5 minutes until the chicken is no longer pink inside. Test with a meat thermometer
   to ensure the internal temperature of the chicken reaches 74 degrees Celcius.
3. Toss in pepper strips. Squeeze in the juice of the lime. Stir for 2-3 minutes until
   heated through.
4. Warm the tortillas by placing them in the oven in a covered casserole dish for
   10 minutes, or warm them individually in a frying pan and cover until ready to serve.
5. Spoon about 1/2 cup of the chicken mixture down the centre of each tortilla.
   Add cheese, lettuce and salsa, if desired. Roll up.
Enjoy!

NOURISHED KIDS!

Get a head start. Do what you can in the morning to make dinner prep a breeze later. Have healthy snacks like fruit and yogurt ready for when the kids get home.
Recruit a little help. Post menu plans on the fridge with recipes close at hand. Whoever is home first can start on supper. Regardless of your children’s age there is a role for them to help too.
Keep it safe. As you cook together, review important rules about handwashing, using knives, being near the stove, and food safety.

Helpful Links:
Discover tasty, family-friendly recipe ideas in our new Healthy Recipes for Life section.
Let EatRightOntario help you get organized with ready-to-go menus and shopping lists.
Explore all sorts of ways to Get Cookin' with Kids!
Get great advice on after-school snacks from KidsHealth.org.

ACTIVE KIDS!

Encourage outdoor free play as often as possible. After being in school and sitting most of the day, kids need to play and run. Join them so you enjoy the benefits of being active too!

·   Stop at a playground before heading home.
·   Kick a ball, skip or play hopscotch.
·   Play tag or have running races.
Enjoy the beauty of fall. This is a great time of year to check out the walking and biking trails that Northwestern Ontario has to offer. Go for a family hike, walk the dog or ride your bike. Collect a few fall leaves to make a craft later on!

Helpful Links:
Let ParticipACTION help your family be more active after school with great tips and a fun tracking sheet.
Encourage your child’s school to register and take the iCANwalk to school … can you? pledge. By logging kilometers walked to school and at school, schools that complete the pledge and participate throughout the year will be eligible for prizes.
Find out more about after-school programs offered by the City of Thunder Bay.
Remember to save your child's activity registration receipts for credits on your next income tax return.

HAPPY KIDS!

Set after-school routines. Keep organized by having the kids in charge of unloading lunch bags, putting notes from school in a special spot and hanging up backpacks.
Shift gears. After a busy day, give yourselves some down time. Even for just a few minutes, find a way to let go of the day’s stress so you’re less frenzied and better able to do what needs to be done.
Start a conversation. Once your child settles in from school, ask about their day. What was the best part? Did anything bother them? Talk about any difficult situations and how to handle them. Encourage them to come to you or a teacher any time.

Helpful links:
Discover seven great tips for after-school routines
Learn helpful strategies on how to talk with your kids about school from PBS Parents.
Read valuable information from Today's Parent on how to know when it's safe for your child to be home alone.

For more great tips and links visit: