Healthy Active Living and Balance

1. Healthy Active Living and Balance Dr. Annick Buchholz, C.Psych. Dr. Laurie Clark, C.Psych. Kelly Heffernan, RD

2. Tonight’s Agenda • What is health? • Balancing busy schedules • Health at Every Size • Balanced eating • Physical activity in our daily lives • Sleep • Body Image and Emotional Health

3. What Is Health? Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.World Health Organization

4. Daily living activities School Homework Extra-curricular Activities Time with family and friends Chores What is a healthy lifestyle for a child ? Balance Basic health behaviours • Nutrition • Physical Activity, Sedentary Time • Sleep • Coping and Emotional Development

5. What is a healthy lifestyle for a parent? Daily living activities Work Chores Extracurricular activities Family needs Time with family and friends Balance Basic health behaviours • Nutrition • Physical Activity, Sedentary Time • Sleep • Coping and Emotional Development

6. Key Ingredients to Balance Schedules work Do not over schedule Parents self care and mental health count Sleep matters Setting ‘loving’ limits is important

7. Health at Every Size • Diets are harmful and don’t work • Focus on your child’s health behaviours and not their weight • Advocate for size diversity • Remember to provide children with genuine body image compliments “You look great today”

8. Who is healthier?

9. Healthy life style versus weight BMI= 32 kg/m2 obese BMI= 21 kg/m2 normal weight

10. Balanced Healthy Eating

11. Balanced Healthy Eating Each Day, 6-9 year olds require: 5-6 Vegetables and Fruit 4-6 Grains 2-4 Milk and Alternatives 1-2 Meat and Alternatives Fluid requirements based on weight, H20 For Optimal Nutrition, Growth and Development – how?

12. It’s a Balancing Act Meals 3-4 food groups Snacks 2-3 food groups Eat every 2.5-3 hours Balance over the week

13. Balancing Healthy Eating & the Division of Responsibility Parents provide structure, support and opportunities. Children choose how muchand whether to eat from what the parents provide. Ellyn Satter 2011, www.ellynsatter.com

14. Balancing Healthy Eating Food refusal is common for children Vegetables Food ‘Jags’ are normal Reintroduction is key Parents/caregivers, historically, in an effort to have a ‘healthy’ child will:

15. Balancing Healthy Eating Traditional feeding and their outcomes: Coercion to eat healthy food = Aversions/Dislikes

16. Balancing Healthy Eating • Traditional feeding and their outcomes: • Clean your plate = Attention to external cues

17. Balancing Healthy Eating • Traditional feeding and their outcomes: • Food restriction = Increased desire • E.g. Fisher and Birch (1999) preschool aged, allowed certain foods and restricted others. What was the response?

18. Balancing Healthy Eating • How can we incorporate treat foods?

19. Balanced Eating & Sugary Sweetened Beverages Sugary beverages include: Sports drinks, energy drinks fruit juice, pop, iced coffee, specialty coffees, others Consumption has been gradually increasing over the past few decades 20% of caloric intake for 4-18 year olds 30% of caloric intake for 1-3 year olds Hassink, Seminarts Ped Surg (2009), 18, 159-167

20. Balanced Eating & Sugary Sweetened Beverages One of the main contributors to increased energy intake for kids AAP recommends: 4-6 oz (120-180 mL)/day for 1-6 year olds 8-12 oz (240-360 mL)/day > 6 year olds Seach et al, Int J Obes, 34(10)1475-9, 2010

21. Tips to help with Balanced Eating Provide Structure Eat at a table with no screen on Have family meals more often Make meal time enjoyable and fun Involve kids Encourage variety Healthy plate Allow treats Limit eating out to 1x/week Role model

22. Physical Activity • Is movement that increases our heart rate and our breathing – and requires muscles to use energy.

23. Physical Activity: Its Rewards • Enhances healthy growth and development • Promotes coordination and balance • Improved sleep • Increased concentration • Better academic scores • Improved self esteem • Learn social skills – cooperation, teamwork, listening

24. Physical Activity GuidelinesChildren 5-11 years www.csep.ca/CMFiles/Guidelines/CSEP-InfoSheets-child-ENG.pdf

25. Intensity Talk 5-6 1 10 7-8 1 10 www.csep.ca/CMFiles/Guidelines/CSEP-InfoSheets-child-ENG.pdf

26. Sedentary Behaviour Guidelines www.csep.ca/CMFiles/Guidelines/CSEP-InfoSheets-ENG-Children%20FINAL.pdf

27. Screen Time Children and screen time: 6 hrs/day on weekdays 7 hrs/day on weekend days* In 1971, average age a child started watching TV was 4 years; today, it is 5 months** Canadian children spent 62% of their waking hours being sedentary*** Leaves little time to be active! *2010 Active Healthy Kids Canada Report Card **Zimmerman et al. Arch Pediatr Adolesc Med. 2007 ***CSEP Sedentary Behaviour Guidelines

28. We tell our children to be active… But have we forgotten that in order for kids to be active, it needs to be easy and natural for them?

29. What can parents do to increase Physical Activity • Start early in life • Role modeling • Balance screen time with active time • Variety • Dress for success • Schedule It!

30. Tips to Tame the Screen • Set basic rules & weekly plans • e.g. no screen time before homework or chores are done • e.g. let your child choose 2 shows or computer/video games they can watch/play each day • No watching TV, playing with ipod during mealtimes • Choose specific shows to watch – avoid TV on as constant background • Share expectations with caregivers Childhood Obesity Resource: Obesity Society Participation www.participation.com

31. Sleep HygieneThe promotion of regular sleep Adapted from Early childhood obesity prevention policies. Institute of Medicine. 2011

32. Sleep Hygiene: Tips for Promoting Sleep • Create environments that ensure restful sleep • No screen/media where children sleep • Low noise and light levels • Create a bedtime routine • Relaxing activities & tasks before bed E.g. Bath • Brush teeth • Story/Quiet Time • Lights out • Routine, Routine, Routine!

33. Going beyond Health Behaviours: Emotional Health • We want kids to feel good about themselves • What is Body Image? • 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

34. Body Image: Where does it come from? Influences: • Family – what we say & do, how we treat our own bodies • Friends & Peers – group norms, • Community and culture – school climate, community celebration of diversity • The media – a powerful influence & pressure on our youth today • Body image messages are ever present and typically state: • Thin women are beautiful, successful, and happy • Muscular men are handsome and successful

35. Women: The Thin Ideal

36. Men: Muscle, Muscle, Muscle………

37. Educate children and youth about how societies “image” of ideal beauty changes across the years.

38. It’s not just teens and adults

39. The Media also Sends Messages about Nutrition Our kids are being targeted by a powerful machine

40. Mixed Messages in the Media around Food

41. Putting It all together: The Balancing Act 6-9 Year Olds • Kids are NOT mini adults • 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”) • Our messages to them need to be tailored to their level of understanding • Kids LOVE structure

42. Putting It all together: The Balancing Act • Kids need to move but they also need downtime • We don’t want to over-schedule our kids • Time to recharge • Learning emotion regulation and self-soothing skills • Unstructured Play is just as important as structured play • Fosters creativity and social development • Self determination • Schedule in downtime and unstructured play as you would structured activities.

43. Talking to Kids about Nutrition, Physical Activity and Health • Remember Kids often think in Black & White • 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

44. Make the Switch

45. Make the Switch: Positive Body Image Don’t… Keep glossy diet fitness & fashion magazines around Criticize your own appearance or clothes in front of children Comment on child’s weight/shape Do… Teach children to be critical of the media & its messages Focus on the Instrumental, not the Ornamental Provide Opportunities to build self-esteem

46. We Need to Walk the Walk: Parents as Role Models • Our own health behaviors • Engage in activity yourself and limit your own screen time • Make Family time Active time • Start with Small Changes & build routine • Walk to school (even if only part of the way) with your kids • A Saturday walk and then a movie • Work at Consistency