Apple Seeds Winter 2017

The Healthy Schools Department… AApplepple SSeedseeds Timely Tips for your School Newsletter Winter 2017

February 2017- Stay warm, stay healthy!

 Children need lots of water to stay hydrated and healthy. Water makes up more than half of a child’s weight. Water contains no sugar, additives, or caffeine, making it the smart choice for sipping throughout the day. Pledge to drink more water by signing up at waterdoeswonders.ca

 While the shorts and flip-flops were packed away months ago, sunscreen is one “summer” item you should keep around. Snow reflects the sun’s UV rays by 80%, which can burn the skin. Keep kids safe outdoors in the winter by using a water-resistant sunscreen with an SPF of at least 30 on their face, neck, and any other bare skin.

 Being active may seem less fun in the cold months, but it is still important to get moving. Dressing in layers is one way to stay warm when playing outside. Be sure to cover up any exposed skin with mitts, a scarf, and a hat to avoid losing body heat.

 Trying to think of fun things to do when it is cold out? Have a snowman building contest, challenging your family members to make the biggest, best-dressed, or funniest snowman. Or, turn the snow into an art project by using spray bottles of cold water tinted with different food colouring. Simply spray designs into the snow and paint pictures in your yard or at a park.

 Children can feel stressed by many things – school work, tests, friendship problems, sports team tryouts, or even family issues like divorce or illness. It is important to make time to spend with your children, doing things they enjoy and are relaxing. Often, day to day schedules are so busy it is hard to fit in “down time”, but this can help children feel less stressed. Also, make sure they are getting enough sleep, eating well, and are being active in a fun way to get the proper balance for mental health.

 Vaccines keep our children and community healthy! The Immunization of School Pupils Act (ISPA) R.S.O. 1990 is a law in Ontario that makes Apple Seeds – Winter 2017

sure all school aged students are protected from avoidable diseases. The Windsor-Essex County Health Unit is working with your family, your school board, and community healthcare providers to make sure that your child’s permanent immunization record is up-to-date. Learn more about how you can update your child’s immunization record at https://www.wechu.org/immunization-record/school-immunization-qa

March 2017 – Celebrate Nutrition Month! At 5pm of a very busy and stressful day, the last thing you want to do is make dinner and pack tomorrow’s lunches. In these situations, ordering pizza for dinner and packing Lunchables with snack bars in your family’s lunch bags may seem like the best solution. Unfortunately, these foods add up in fat, sodium, and calories, with very few nutrients. Here are some tips to help keep you and your family eating healthy.  Set some time aside on the weekend to batch-cook your family’s favourite foods. Portion the food into large containers for evening meals and small containers for lunches. Date, label, and freeze them. Take one out in the morning before you leave for work and it’ll be thawed in time for dinner.

 Use a crockpot to have a meal ready when you get home.

 Make your own healthy snack bars, muffins, and snack mixes. These items paired with cheese, milk, or 100% juice can make a healthy snack or grab- and-go breakfast, while skipping the added fat, sugar, and preservatives of store-bought items. You can find some great (and easy) recipes from Eat Right Ontario (eatrightontario.ca) in the Bake It Up! book.

 Start your family’s day with a healthy breakfast as it is the most important meal of the day, especially for children. Buy a wholegrain pancake or waffle mix and make a large batch in advance, which can be kept frozen with wax paper between. On a school day, pop one or two into the toaster or microwave and serve with fresh fruit for a quick breakfast.

 Have fresh vegetables ready to eat as snacks. Buy packages of mini carrots, tomatoes, and cucumbers, or cut up peppers and celery. Package these into individual bags or containers to keep in the refrigerator for up to 4 days. Add them to lunches and encourage your children to eat them as snacks when they get home from school.

 Have your children help prepare lunches the night before. Older children can make sandwiches, cut up vegetables, and pour milk into containers. Younger children can get foods like bread, luncheon meat, fresh fruit and yogurt out of the fridge, and put everything into the bags. Form an assembly line and work together to pack the lunches. Refrigerate the lunch bags then add a freezer pack in the morning.

April 2017 - Honey Crisp smiles  It is Oral Health Month – a perfect time to get a new toothbrush! Your toothbrush should be replaced every three to four months, after a cold or illness, or when the bristles look worn and bent. Keep your toothbrush as clean as possible by rinsing them after brushing and storing it upright to air-dry.

 Cavities are small holes in the teeth which can happen when food and the bacteria in our mouths mix together. A mild acid is formed that eats away at the outer layer of teeth. Brushing your teeth can clean away the food to help prevent cavities. Don’t forget to see your dentist every six months for a cleaning and check-up to help catch any problems early.

 Drinking water is good for you and your teeth! Other drinks can leave sugars on your teeth, which may cause cavities. Also, many drinks, such as soda, can have added acids which eat away at your teeth. Water can keep your mouth healthy by “cleaning” food away and won’t leave sugar behind on your teeth. Drink up!

 The sun’s out and kids will be spending more time outdoors. Staying outdoors for long periods of time can increase the risk of cancers of the lips and mouth from sun exposure. Be sure to apply sunscreen, and don't forget your lips! Use a lip balm that has UVA/UVB protection.

May & June 2017- Here comes the sunshine  An easy way to make sure your meal is healthy is to make it colourful! Eating different coloured vegetables and fruits is great for health. Dark greens and bright oranges are packed with a lot of vitamins and minerals. In the spring and summer months, take advantage of fresh vegetables and fruits by visiting a road-side produce stand in the county. These items are usually picked fresh, full of nutrients, and taste amazing. As an added bonus, you are supporting local farmers in Windsor-Essex!

 Not sure if your child’s immunization record is up-to-date at the health unit? Worried that you may lose or misplace their yellow immunization card? Any time your child gets a vaccine or booster shot, you need to update their permanent record with the Windsor- Essex County Health Unit through any of the following ways:

519-258-2146 ext. 1222 or Phone toll-free at 1-800-265-5822 ext. 1222 Secure Online immune.wechealthunit.org Reporting Fax 519-258-7288 Windsor: 1005 Ouellette Ave. In Person Leamington: 33 Princess St.

 When being active in the hot, humid months, make sure everyone is drinking plenty of fluids, especially water. Children may forget to stop playing for a drink and can become dehydrated easily. If you are heading out for a day of outdoor fun, freeze water bottles which can thaw throughout the day for a cold, refreshing drink.

 Bike riding, rollerblading, and skateboarding are great ways to be active in the summer, but need to be done safely – it is the law! Using well-fitting safety equipment such as helmets, knee pads, and wrist guards can help prevent injury. To check the fit of your bike helmet, use the 2V1 Rule: • The front of the helmet should sit 2 finger-widths above the eyebrows • The strap should form a V around the ear • 1 finger should fit between the chin and the strap

 In the summer months, the days are long with a lot of sunlight. This can make it hard for children to get enough sleep at night. Trying to keep the same sleep schedule will make it easier when they need to transition back to school in the fall. Using dark curtains or blinds in their room can help block the light, and doing relaxing activities like reading a book before bed can help them get ready.