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  • Back to School - Healthy Sandwiches Made Easy

    There are so many possibilities when it comes to creating delicious sandwich options that your children will look forward to eating. Have a variety of whole grain bread on hand Keep your children interested by getting creative when choosing ingredients for sandwiches. Even by just changing the type of bread the resulting sandwiches can be unique and limitless. There are lots of whole grain options out there from multigrain sandwich breads, bagels and croissants to mouth-watering flatbreads such as pitas, naan and tortillas. Keeping three different kinds of breads in your freezer, will enable you to mix things up a bit, even if the insides of the sandwich are similar ingredients. Fiber is important for gut health and it keeps you full longer, so try and choose breads that have at least 2g of fiber per serving. Presentation of food is as important for kids as it is for adults. So try making a sandwich that is not only nutritious and delicious but also pleasant to the eye and enticing to eat. One option is to use a cookie cutter to make fun shaped sandwiches. Show your love by using a heart instead of just a regular shaped sandwich. Ideas for healthy ingredients to put in your sandwiches There are so many options when it comes to healthy ingredients to make sandwiches out of. Proteins are a great option and using leftover dinner meats from the night before, helps to keep things interesting and different for the kids to eat. While many people might lean towards filling sandwiches with processed meats like ham, fresh cooked at home meat, is a much healthier option if possible. Other alternatives could be deviled eggs, canned light tuna or even tofu. Spreads can add additional flavour Not only do spreads add moisture to sandwiches they also add a different flavour to them as well. Think of using alternatives to mayonnaise. You will find that hummus, guacamole, ricotta cheese, tofu spread and tzatziki can easily add a healthy, extra zest to any sandwich. Additional ingredients to add to sandwiches - fruit & vegetables As parents we are continually looking for ways to add fruits and vegetables into our children's diets. Here are some of our favorite combinations below. 1. Wowbutter and banana 2. Chicken, mangoes and avocados 3. Turkey, apples and cheddar 4. Chopped egg and celery 5. Tuna and olives 6. Grilled veggies and brie 7. Cheddar and apples 8. Dill, labneh and cucumber 9. Hummus and red peppers 10. Mozzarella basil and tomato By having a range of textures and flavours and making the presentation unique, you will find that the key to a perfect sandwich is balance!

  • 4 Tips to Practicing True Self-Care

    When was the last time you felt refreshed? Was it when you went for a walk? Or when you ate out with friends? Self-care looks different for everyone, so don’t get concerned if you feel tired even after you’ve tried the tips you’ve read online. Consider pausing, taking a deep breath, and emptying your mind as we discover together the real self-care activities that can benefit you. What self-care is and what it isn’t? Before you identify the kind of self-care you need, let’s first define the real meaning of self-care. Real self-care is the practice of preserving and improving your health by doing something that you truly enjoy. It should make you better in the long term. It is not a quick-fix where you patch a band-aid on and you’re done. You are having fun while doing it and you feel rejuvenated after, even if it was a few weeks ago. Authentic self-care is done freely. It is not forced. Do you tend to say, “Ugh! I have to make time for myself again,” or “I can’t wait to do this! I am so excited!”. Think about the activities you’ll take part in. If they excite you, then that is real self-care! It should be intentional and viewed as essential. Self-care should not be seen as insignificant. Most of us are busy, and that’s very understandable. But do you think you could spare 30 seconds off of your 24-hour day to take deep breaths? Sometimes self-care takes 30 seconds to pause and be in the moment. Are you unsteady, weak, and sad after doing a self-care activity? If yes, maybe that activity is not for you. You should feel balanced, firm, and happy when doing self-care shenanigans. What you can do to form balance within you is to use the four types of self-care in our Self-Care Planner. Let’s start by explaining the four types of self-care and what the Self-care Planner is. Then, we’ll give you four tips to practice them. The four types of self-care and the self-care planner The four aspects are spiritual, mental, physical, and emotional. They all play an essential role in taking care of one’s self. This self-care planner shows the four parts you need to feel balanced and whole. Let’s talk about them. Spiritual Spiritual self-care is all about nurturing your spirit, belonging to a community, and connecting with others or nature. You don’t need to practice a religion to do a spiritual self-care activity. It involves anything that helps you develop a more profound sense of meaning in life. Some examples are touching the grass with your bare hands or helping others. Mental The way you think and the thoughts you put in your mind influence your mental health. Mental self-care includes filling your mind with new ideas, attending a counselling session, and practicing self-compassion. Physical What does your body tell you? Are you sleepy or hungry? Physical self-care includes eating healthy, doing physical activity, sleeping well, or going to a doctor’s appointment if needed. Note that you don’t need to do a hardcore exercise for physical self-care. It can be as simple as standing up and stretching for 30 seconds. Emotional How do you deal with overwhelming emotions like anger, anxiety, sadness, or annoyance? When you acknowledge your pleasant and unpleasant feelings, you are doing emotional self-care. “I feel annoyed because I think I could have done better awhile ago,” saying this is a way to own your feelings. Let the emotion sit for a minute. When you are ready, say to yourself what you can do to feel less annoyed. “I will take a deep breath and notice that there is always another time to make things better.” Remember that uncomfortable emotions are part of human nature. It is normal to feel them. What matters is that you allow yourself to feel them and know how to handle them in a healthy way. These four types of self-care can stabilize and restore your energy when done all together, intentionally, and regularly. But how do you know what spiritual, mental, physical, and emotional self-care activities are for you? How do you start? Here are four tips to practicing true self-care: 1. Think about activities that bring you joy Use this self-care planner as a guide to practicing true self-care. Contemplate the meanings of the four types of self-care. Think of one spiritual, mental, physical, and emotional activity that fills you up. Take at least 30 seconds to think about these activities. Then, imagine you are already doing them. How does it feel? Do you smile when you think about them? If yes, go to the second tip. 2. Dedicate time to doing the activities that make you happy Allot a time in your day to do the activities that make you happy, whether that means devoting 1 minute or 1 hour of your day. Aim to do one type of self-care daily. For example, one day, you chose to do mental self-care and emotional self-care for the other. You may also have a less busy day today, and you decide to do a 1-hour spiritual self-care activity. If touching the leaves nurtures your spirit, go for it. If you are unsure, use the examples in the Self-care Planner as a guide. 3. Be kind to yourself. Most of us are busy, and that is understandable. Try not to be harsh on yourself and feel bad when you don’t do a self-care activity. It may be unrealistic for some people to do self-care every day, and that is okay! What matters is you are aware of it, and you plan to do it. Note that you don’t need 1 hour to take care of yourself. It would be nice if you can, but if you can’t, that is alright. If you don’t have a lot of time and you know you need to take a break, consider mindfully drinking a glass of water. Think about how it flows from your mouth to your body for 5 seconds. That by itself is an activity of physical self-care! 4. Develop your own self-care plan The self-care planner shows four characteristics that people need to feel stable. You can use this as a manual to develop your self-care plan. Customize your self-care plan to your needs and your current situation in life. A self-care plan for a single caregiver who works two part-time jobs and has four kids may only have 5 minutes for themselves. As a physical self-care activity, they can have three deep breaths to empty their mind. Feasible, right? On the other hand, a person who is retired may have three hours for themselves. They may attend a 2-hour spiritual service and journal for 30 minutes. Ultimately, real self-care is all about discovering the particular side of your life that has been neglected (spiritual, mental, physical, or emotional). Then, prioritize yourself by creating a plan to fulfill that forgotten side. When you do one small step to take care of yourself, you will find that you can accomplish more and function more effectively.

  • 6 Tips for Coping with the Return to School and Work

    With the start of a new school year, many children will be heading back to in-person classes. Likewise, many of us will be asked to return to the office after working remotely over the past year. While some of us are excited about returning to school and work, not everyone feels this way. Perhaps you and your child have adjusted to working remotely. Newly established family routines may make the thought of reconnecting to in-person school and office life hard. It's normal to have anxiety and feelings of uncertainty as we begin to return to schools and offices. Caregivers will have to manage their own concerns as well as their child's. How do you cope with the stress of change? Look for signs of anxiety in you and your children, and use these tips to help you and your family cope. Managing your mental health and anxiety 1. Build a routine Establish and get used to a new routine before you are expected to be back in person. You can set earlier alarms and get up at the same time each day or ditch the sweat pants and dress as you would for work or school. Build towards implementing your regular routine. 2. Set boundaries Determine your boundaries beforehand and practice how to tell people about them directly. Discuss personal boundaries with your child and how they can implement them. Decide what you will do if someone does not respect your boundaries. If you are struggling, have an honest conversation with your supervisor. 3. Respect others Accept that everyone will have their own level of comfort and will make decisions based on that. Respect the decisions people make for their own comfort. Practice non-judgement for people who still prefer to keep their distance and wear a mask. Practice non-judgement for people who engage in close social connections and express relief with no restrictions. Accept that some relationships you had with co-workers before may not be the same. 4. Allow yourself to grieve Acknowledge and grieve what you will lose. For many, working from home allowed them more time to explore themselves or revive their home space. Parents and children had the opportunity to spend more time with each other. Allow you and your child to feel sad for that. 5. Develop coping strategies Remember your coping tools. For some, being at home meant being away from specific work-related stresses and anxieties, and therefore less need to use some of their coping tools. Practice those rusty coping tools before you have to get back. Pass those skills down to your children by teaching them ways to cope with the change. 6. Take time for self-care Try to schedule at least one self-care activity per day. If scheduling doesn't work for you, just be honest with your family about when you need a break. Self-care can also be an opportunity to create meaningful memories with your family. Kids might not always have the vocabulary to express how they are feeling, but there is no doubt that they are feeling impacts of stress, too, so have them join in on the fun! If you or your family are struggling with the transition, reach out to your EFAP for support. We're here to help!

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