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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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Balancing Healthy Eating
8raitional feein$ an their outcomes*
1. Coercion to eat healthy food = Aversions/Dislikes
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Balancing Healthy Eating
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 $irch %1&&&' reschool aged( allo)ed certain
foods and restricted others. What )as the resonse*
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Balancing Healthy Eating
Ho! can !e incorporate treat foos
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Balanced Eating )
Sugary S(eetened Beverages &u$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$y.
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Physical Activity, ts +e(ards
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Physical Activity -uidelines.hildren /011 years
!!!.csep.ca7C1)iles79uielines7C&
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ntensity Tal&
!!!.csep.ca7C1)iles79uielines7C&
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Sedentary Behaviour -uidelines
!!!.csep.ca7C1)iles79uielines7C&
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Screen Ti!e
Chilren an screen time*
= hrs7ay on !eekays
+ hrs7ay on !eeken aysI
2n 4+, a%era$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
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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