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

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Presentation on theme: "Healthy Active Living and Balance Dr. Annick Buchholz, C.Psych. Dr. Laurie Clark, C.Psych. Kelly Heffernan, RD."— Presentation transcript:

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

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

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? Person A Ht: 7 ‘1 Wt: 325 lbs BMI: 32 %BF: 12% WC: 90 cm BP: 114/72 Chol: High HDL, Low LDL, TG’s with in normal range Person B Ht: 5 ‘9 Wt: 138 lbs BMI: 21 %BF: 10% WC: 78 cm BP: 122/84 Chol: Low HDL, High LDL and TG

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

10 Balanced Healthy Eating

11 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 1.Meals 3-4 food groups 2.Snacks 2-3 food groups 3.Eat every hours 4.Balance over the week

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

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: Feed frequently Offer large portions Offer preferred foods Offer food in response to crying Coerce with food when available Reward with food

15 Balancing Healthy Eating Traditional feeding and their outcomes : 1.Coercion to eat healthy food = Aversions/Dislikes

16 Balancing Healthy Eating Traditional feeding and their outcomes : 2.Clean your plate = Attention to external cues

17 Balancing Healthy Eating Traditional feeding and their outcomes: 3. 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,

20 Balanced Eating & Sugary Sweetened Beverages One of the main contributors to increased energy intake for kids AAP recommends: –4-6 oz ( mL)/day for 1-6 year olds –8-12 oz ( 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 Guidelines Children 5-11 years

25 Intensity Talk

26 Sedentary Behaviour Guidelines

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*** *2010 Active Healthy Kids Canada Report Card **Zimmerman et al **Zimmerman et al. Arch Pediatr Adolesc Med ***CSEP Sedentary Behaviour Guidelines Leaves little time to be active!

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

31 Sleep Hygiene The promotion of regular sleep Adapted from Early childhood obesity prevention policies. Institute of Medicine AgeSleep Needs (Per 24 Hour Period) Newborns (1-2 mo.) hours Infants (3-11 mo.)9-12 hours at night – 2 hour naps, 1-4x per day Toddlers (1-3 yrs)12-14 hours Pre-schoolers (3-5 yrs)11-13 hours School-aged Children (5-12 yrs) hours Teenagers (12-17 yrs) hours

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 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 Putting It all together: The Balancing Act

42 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 Promoting HealthMessages to Avoid Nutrition Colourful plates All FOODS FIT Labelling foods as “ good ” or “ bad ” Counting calories, fat, etc. Physical Activity Physical Activity is …  For fun,  To connect with friends & family  To feel good Physical Activity to “ work off ” food Physical Activity to change body shape

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


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