Food is a regular part of our daily routine, so much so that it’s easy to forget that our everyday food choices have an incredible potential to heal, to nourish and to enhance lives. This March, National Nutrition Month, Registered Dietitians (RDs) are championing the potential of food to fuel, prevent, and bring us together, empowering Canadians to transform their health by harnessing the extraordinary potential of food. Tip #1: The Potential to Fuel Staying focused during a busy work week can be challenging. As well, choosing the right snacks can have an impact not only on your weight and physical health, but also on your energy levels and your mood. Stay fueled by stocking up on smart choices like yogurt and berries or veggies and hummus. Tip #2: The Potential to Prevent Beyond losing weight and boosting energy, eating well can change the course of our lives. With the climbing rates of chronic diseases like diabetes and heart disease, improving our diet is among the most important changes we can make for our health. Your dietitian can help you design the best diet for your individual needs, preferences, medical history and goals. Tip #3: The Potential to Bring Us Together Sharing meals cultivates connection with the people in our lives and offers important benefits for people of all ages. Not only is it good for our well being, it actually helps us eat a more balanced diet. Sharing at least 4 meals per week is associated with better grades at school, eating more vegetables and fruit, and maintaining a healthier weight. Have a no-phone policy and take advantage of the time together to chat about your day. If weeknights tend to be hectic, try family breakfast or weekend brunch, it all counts! FSEAP dietitians are here to help you feel your best and offer practical solutions to tackle your healthy eating goals. By signing up, you’ll discover more tips to unlock the potential of food and help you create a plan to get you moving toward optimal health and well-being. Call for your personal consultation with an FSEAP Registered Dietitian. Please note that not all employers or organizations purchase the same service options for their EFAP benefit. Eligibility for services may be easily confirmed by contacting one of our toll free numbers or submitting an online request.

If you are living with stress, you are not alone. Stress is a normal part of everyday life. A certain level of stress can be healthy and keep us engaged and productive. However, when stress isn't managed well and, it builds up, it can negatively affect us both physically and mentally. The Psychology Foundation of Canada, with support from Pfizer Canada, has produced Stress Strategies - a free, mobile-friendly, online coaching tool to help Canadian's learn the necessary skills to better manage life's stress. Stress Strategies is completely confidential. It is available in both English and French. Stress Strategies: provides research-backed information on stress and effective management strategies shares stories of how real people use these specific strategies to manage their stress presents questions to help you identify key areas of stress in your life and the stress management strategies that make the most sense for you outlines clear, practical tips and actions you can take to help you in managing stress more effectively Once complete, you may download or print a stress management plan personalized for you. Learn more about the Stress Strategies Tool Go to the Stress Strategies Program

Kids Care Canada and the Vancouver Island Health Authority have developed a resource manual and video series for parents, The "ABC's for New Parents". These resources provide parents with information and tips to help them raise a socially and emotionally healthy child. View the book online Watch videos from the book

Teenagers live in a whirlwind of conflict and change. Physically, emotionally and socially they are experiencing new feelings, facing new challenges and trying to figure out exactly where they fit into the world around them. They want to be independent, but they still need a parent to pay the bills, lend the car and provide the basics, like food, shelter and designer jeans. Raising a teen is like having a front-row seat on the longest roller coaster ride of your life. One minute you’re bursting with pride, and the next you’re bickering over dirty dishes and empty gas tanks. How can you make life with teenagers more enjoyable? 1. Remember what it was like Try to remember what your own adolescence was like. How did you feel about your looks? What were your biggest fears? What did you do to rebel? Remembering and discussing your own teen years, will help you communicate better with your teen. It will get you in touch with the dramatic upheaval of emotions and hormones you experienced in your own life, and allow you to show more sensitivity, acceptance and understanding to your teenager. 2. Make time for your teenager Whether they show it or not, teens need their parents’ support and acceptance. With parents and teens both running busy schedules, it is often hard to find any time to spend together. But, by making yourself available to your teen in small ways, you are letting him/her know you are interested in their life and will support them through the good and the bad. Establish a family night, where everyone eats together and talks about their day. Or have a regular “date” night where you and your teen go out to dinner and a movie. You could also sign up for a class you are both interested in, or volunteer for a charitable cause that’s close to your teen’s heart. It doesn’t really matter what you do, as long as you are enjoying your time together. 3. Listen! The most important thing any parent can do is to listen. Teens need to feel that their opinions matter, and that they can depend on their parents for help. By taking the time to listen to your teen, you will actually have more influence in their lives. You will know what is going on at school, with friends and what challenges they may be facing. By listening and not judging, you are showing your teen that you’re interested in them as an individual, and that you respect their ideas. Besides learning all about your teenager, you may find that they will actually begin listening to you! 4. Don’t hide from the tough stuff Drugs, sex, drinking, violence; kids today are dealing with pressures and issues that you may be uncomfortable talking about. But, you can’t let a little embarrassment get in the way of protecting your teen. Teenagers need to know the facts. They also need to know what your family’s values and beliefs are, and what type of behaviour is expected. Still, you may not know how to respond when your child is suddenly asking questions about condoms or whether you’ve ever smoked pot. The best policy is to be honest and understanding. If you don’t know the answer to a question, tell them so, and then go find it! Don’t judge or condemn your teen for being curious or having sexual thoughts or feelings. Whether you like it or not, they are becoming adults, and need to have good information available so they can make good choices in the future 5. Renegotiate responsibilities and privileges Teens need rules and structure, but it is important to renegotiate responsibilities and privileges as they get older. By changing rules and chores to match their growing maturity, you are sending your teen a positive message about trust and respect. Remember to include your teen in these discussions, listen to their opinions and find ways to compromise so everyone is happy. 6. Be a role model for the values you believe in More than just talking to your teens, parents should strive to be role models for the values they believe in. For example, eating healthy meals and accepting your own body shape will have a greater impact on your daughter’s body image than music videos and magazines. The same goes for how you deal with stress and conflict, your ability to control your anger, and your attitude and actions towards drinking and drugs. 7. Choose your battles From dyed-green hair to messy rooms and missed curfews, there is always a long list of things to fight about. Sometimes it may seem your teen is going out of his way to get under your skin! The only solution is to pick your battles. Fighting over the little things can lead to constant bickering and build a wall of negative feelings between you and your teen. Try to save your energy (and sanity) for the really important stuff: drugs, school performance, sexually responsible behaviour, and other values that impact on the type of adult your child will become. By choosing your battles, your teen will be more likely to listen when the important stuff comes up. 8. Welcome their friends into your home Your teen probably spends a lot more time with her friends, than she does with you. One way to keep track of what’s happening in her life is to allow your home to become a welcoming place for her circle of friends. Letting your teenager invite friends in to watch movies, play video games or just hang out shows you care about them and their interests. It also gives you some peace of mind, because you know where they are, what they are doing and who they are with. It allows you to get to know their friends a little better, and it can be a lot of fun! 9. Keep in touch with other adults Talking to other parents and sharing your experiences will help you deal with the many emotions and challenges of raising a teenager. Discuss family conflicts and look for creative solutions to these problems and other sources of stress. Sometimes just knowing you are not alone will make a world of difference. Keep in touch with your child’s teachers as well. This will give you an early warning for any problems at school, and prevent a nasty shock at report card time. 10. Show them they are loved Finally, look for genuine reasons to compliment your teen everyday, and celebrate their accomplishments, however big or small. Leave notes on the fridge or in their book bags reminding them of how much they are loved, and don’t be afraid to touch them. Hugs, kisses, and even highfives demonstrate to your child that while everything else may be changing, your love will remain constant in their life. * Permission to photocopy with credit given to Jennifer McCarthy, Family Service Canada Consultant.

The sky isn't falling, but it sure can seem like it! Mix this sluggish economy, stubbornly high unemployment, uncertain politics, and foreign upheaval together and you’ve got a big bowl of stress stew. Add to it a heaping dose of the “do-more-with-less” workplace, along with a fast-paced, ever-changing, technology-driven world, and what you end up with is a perfect recipe for freak-out time! Can you still thrive in this environment? The answer is yes. So what now? Is this truly the end of the world we once knew? Are our best days behind us? And if so, how do we cope with what’s to come? There are no easy answers, but two things remain true: 1) it is not as bad as it seems, and 2) you have more control over your future than you think. Power of Perspective If crime, dishonesty, rudeness, and all-around bad behavior seem at an all-time high to you, consider that what has changed is not society, but your ability to see it up close—the worst part of it—through modern media technology. You know only what you hear, see, and read. There’s an old saying in the news business—“If it bleeds, it leads.” Media outlets love doom and gloom because it’s generally cheap to cover and it draws eyeballs. And they are pushing the edge of the envelope. But it’s not just traditional media. Today anyone with access to the web can broadcast to the world through mediums like Facebook, Twitter, Snapchat and YouTube where exhibitionism and outrageous behavior tend to crowd out restraint. The next time you find yourself wondering if the whole world has gone mad, remember that the stories and images on your TV, computer, and smartphone are distorted, representations of reality. If they are having a negative impact on your outlook, switch your consumption to something positive or simply unplug. You don’t have to participate in the circus. Coping with Anxiety The world’s problems seem too big for you to handle for one simple reason—they are! Think about it—you have little to no control over weighty things like crime, poverty, oppression, terrorism, and world hunger. What you can control, however, are your thoughts, actions, associations, and lifestyle. With that in mind, here are some tips to help you manage stress and anxiety: Learn your triggers. Carefully note what sets off your anxiety, and limit your exposure to it. Spot quickly and interrupt negative feedback loops with positive reinforcement. Anxiety often comes from playing out “what if” and doomsday scripts in your head. Keep motivational, spiritual, and affirming literature at hand, or even your own private “positivity hot link” on your computer—music, video, narrative, or images that instantly help you “reset” your mind. Cut yourself a break when you’re overwhelmed. Agree to do what you can, when you can. Let that be enough for the day. Let go of worst-case scenarios. Most of what we fear never comes to pass. When or if a crisis ever hits, options will appear at that time to help you deal with it. Realize that fretting is not productive. The world doesn’t change because you are concerned and unhappy. It’s OK to be cheerful even in the face of misfortune. Get moving. Worry is undirected energy. Put that energy to use on something positive and productive. Seek out positive, uplifting people. Your happiness is directly related to your influences. Learn relaxation techniques like yoga and deep breathing exercises. Exercise regularly. Seriously, for dozens of reasons that you have already been beaten over the head with, this is one of your most powerful “feel better” strategies. Accept that it takes time to change. Hint: Focus on lowering the intensity and length of worrying, rather than eradicating it completely. Finally, don’t beat yourself up for feeling anxious. A certain amount of stress is unavoidable. The key to managing it is changing your habitual reactions to it. Your Employee Assistance Program has the knowledge, tools, and resources to help. Don’t hesitate to contact your HR department for assistance and information the next time you’re feeling stressed out, depressed, or overwhelmed.

Holiday family get-togethers can be stressful. All of those old childhood wounds can get reopened, and, in some families, new issues are created. Even in families that appear to get along, unvoiced resentments from the past can linger behind a mask of normalcy. You can relax and enjoy your family this holiday season with a few simple tips. Prepare a “Self-care” Plan Decide how long you want to interact with difficult family members and determine your boundaries. One boundary might be for you to stay at a hotel instead of in your family member’s home so that you can have some downtime. Another might be for you to determine what topics you want to avoid. Practice Answers to Triggers You can bet that topics you hope won’t come up, in fact, will. If your cousin is still angry that you inherited your grandmother’s antique pitcher, think ahead about how you will handle it. One way is to “redirect,” which is simply the strategy of changing the topic of conversation. You can also tell your cousin you don’t wish to discuss the issue at this time and then change the subject. Let Go of Resentments Decide what grievances you’ll let go of for the day. Sometimes, being around family requires us to forget about past issues and simply enjoy everyone despite them. It may be worth it to not avoid your brother-in-law, whom you don’t like, if you don’t get much time during the year to enjoy your little nieces and nephews. Save the big issues for another time. If you need to confront your Aunt Suzy about something that hurt you, address it after the holiday get-together. Remember the holidays are supposed to be about love and peace. You can put the war off for another day. Practice Mindfulness The reality is, we only have right now. Not dwelling on the past and not worrying about the future can make your holiday celebrations a success. It can also make you a happier person in general. Focus on your needs and what is happening at this very moment and enjoy it. Have a Lifeline Make plans ahead of time to connect with a friend during the festivities to support each other. Hearing a friendly voice can help you sort out your feelings when you are “triggered.” And processing stress with a friend usually leads to a few therapeutic laughs. You’re Not the Only One Remember, others are hurting too. You aren’t the only one feeling stress or getting triggered. It’s a part of many families’ dynamics. Be thoughtful if another family member gets upset or doesn’t live up to your expectations. Keep perspective. You just might find a little humor in some of the less serious gripes that seem to linger over the years. Set Your Sites on What You Enjoy Have something to look forward to. After your family celebration, schedule a get-together with friends or part of the family that brings you joy. Knowing that this event is coming up can give you that extra bump to get through time with some of the more difficult personalities. Family get-togethers are often a mixed bag of emotions. But learning to enjoy family members for whom they are while setting boundaries can make these celebrations some of your favorite times of the year. The Family Political Divide Despite what some might suggest, getting in family members’ faces or using this time to argue politics and policies is not a good idea. Still, with the current political divisiveness in our country, there’s bound to be an argument or two during family holiday parties. What can you do to avoid debates or hard feelings? The easiest answer: Avoid the topic of politics. If you are the host, tell your family that politics will not be a topic of conversation. If it comes up, respectfully remind the family member of the rule. Most political arguments are about venting, not persuading. Accept political differences as a reality of all democratic forms of government. It’s not going away. This can help you keep perspective. Holiday stress comes in all forms, but preparation and planning can help you appreciate this time of year, avoid isolation, and learn how to take control of your emotions while enjoying what the season offers.

Each year millions of Canadians are diagnosed with mental illness. Family members commonly feel an overwhelming sense of helplessness and anxiety and may secretly blame themselves for the mental illness, believing that something they did caused it. Since family members are often the key to successful intervention, helping them cope is crucial to helping those with mental illness. Here are some steps to follow. Learn about the mental illness. Learn about the type of mental illness that affects your family member. Know its warning signs at onset, as well as the signs of relapse, so you can act quickly if intervention becomes necessary. Explore treatment options and discuss them with your loved one’s doctors. Research and understand the kinds of behaviors your relative may display and how to deal with them. There are many websites that offer credible information, but scrutinize the ones you find. Avoid falling into the traps of shame and isolation. Reach out for support and a listening ear. There are support groups for both the ill person and family members. If necessary, find a psychologist or psychiatrist who can counsel family members. Avoid overprotecting your family member from the stigma of mental illness. The stigma is fast disappearing, and new medications for mental disorders are continually developed. There is no shame in mental illness, only in delaying or avoiding treatment. Be hopeful, but realistic. Many people with mental illness are capable of holding fulltime, responsible jobs with the aid of proper medication and support. Even if hospitalization for a period of time is necessary, this should not preclude continuing with normal life after discharge. If the mentally ill person can-not participate in regular activities, an adult day care center or assisted living home may be an appropriate placement. Don’t ignore the needs of children. Although mental illness should not be the focal point in your family, share information with them that is suitable to their age levels and will reduce fear and anxiety. Be very diligent in monitoring children’s needs to make sure they receive proper care and attention. Inform the children’s teachers about the situation, so they can observe the child’s behavior and provide extra support and reassurance. Children also need time away from the mentally ill person, apart from school hours, to relax and participate in enjoy-able activities. Grandparents, aunts and uncles, and parents of friends can be very helpful in providing time away. Understand the patient’s responsibility in recovery. A key principal in mental health treatment is for patients to take personal responsibility for managing their illness. This includes medication compliance. However, never assume that the patient is acting responsibly. There must be a system in place that is used to confirm that medications are taken and doctors’ orders followed. Take care of yourself! Maintain balance in your own life. Family members often suffer from lack of sleep, poor nutrition, little exercise, no fun, and stress. Self-help resources can help you draw a balance between caring for the ill person and taking care of yourself. Respite caregivers are available to give you some free time. You can find this help in your community. Since family members are the key to successful care of the mentally ill, find information and resources to guide and support you. Be sure to take good care of your own physical and mental health, and call on resources to support you. You have a special role, and deserve all the support you can get.

No one likes the idea of getting older, but how you respond mentally, physically, and spiritually to aging has a tremendous impact on your quality of life. Embrace where you are right now. You will continue to age regardless of how you feel about growing older, so you may as well enjoy it. Our youth obsessed culture doesn’t focus much on the advantages of aging, but there’s a lot to celebrate. Two different studies of data by the Pew Research Center and the National Opinion Research Center show that happiness actually increases with age. This shouldn’t be surprising. With age comes wisdom, perspective, a lowering of expectations, and a tendency to be more easily content with what you have. Here are some things you can do to ensure that your later years are your best. Accept your limitations Growing older slows us down, mentally and physically. Accepting that you can’t do certain things anymore doesn’t mean giving up activities you love. Try moderating instead. Be an Optimist Studies show that optimists live longer, more satisfying lives. Vow to make your first thought of the day a positive one. Reading a list of inspirational quotes and affirmations over breakfast is a great way to get your day started. Take up new hobbies and interests Your brain needs exercise just like your body. Trying new things will keep your mind sharp and prevent you from getting into a rut. Enjoy what you’ve earned Aging brings all kinds of advantages. Retirement and children striking out on their own free up time and money that allow you to do things you weren’t able to do when you were younger. Enjoy life’s slower pace. Forge new relationships and strengthen existing ones. Travel, contribute to charity, mentor and share your wisdom. Don’t look back Regret is an awful and destructive emotion. If your life isn’t how you imagined it would be, relax, you’ve got lots of company. Forgive yourself for your mistakes and move forward with what you’ve learned from them. It’s never too late to pursue a dream. Dear Abby once received a letter that said, “I’m thinking of going back to college, but I’m 54 which means I’ll be 58 by the time I graduate.” Abby’s response: “And how old will you be in four years if you don’t go back to school?” All we have is today. And today doesn’t care how old you are. Take Care of Yourself Get more sleep: As we age, we tire more quickly and our recovery time lengthens. Getting an extra hour or two of rest will keep you energized. Take naps when possible. Exercise: Maintain a schedule of regular exercise. As we age, we begin to lose muscle mass and flexibility. Our metabolic rates drop as well. You can maintain present levels of all three well into the future by incorporating cardio, strength, and flexibility training into a weekly exercise regimen. Eat right: Laying off fatty, high sodium foods while eating at least 5 servings of fruits and vegetables a day can help you to extend your lifespan instead of your waist. Get annual checkups: An ounce of prevention is worth a pound of cure. Find a good family doctor and visit regularly to catch problems early. Don’t fear the doctor and what you might learn from a checkup!

The human body wants to be alert during the day. Disrupting its “biologic clock” can complicate the lives of shift workers. The “graveyard shift,” 11 p.m. to 7 a.m., is most problematic, followed by the 3 p.m. to 11 p.m. shift. Shift work has many benefits, but challenges are adverse if you don’t manage their negative effects. Circadian Rhythm The human body follows a 24-hour cycle, called a circadian rhythm, determined by daylight and darkness. Your blood pressure, temperature, heart rate, and breathing rate are affected by this biological phenomenon. Create a New Cycle Sleep restores the body and benefits mental health. If you work nights, you may come home exhausted but unable to sleep, or you may not reach the deep phase called “delta sleep.” It can help to establish a new and regular cycle. Try having breakfast with your family, and then fall asleep. Do not use caffeine before going to sleep. Use the same schedule on your days off. Sleep Problems Shift work sleep disorder (SWSD) has been defined by the American Academy of Sleep Medicine as insomnia during daytime or excessive sleepiness while working. About 14 percent of all shift workers suffer from SWSD. To avoid SWSD, get at least six hours of sleep before or after your shift. Eight hours is preferable. Disrupted sleep patterns cause many health problems. Health Issues Poor diet from meals caught on the run can lead to indigestion, heartburn, and other health problems. Epilepsy, diabetes and depression can be made worse by shift work. Eye fatigue, muscle pain, and mental exhaustion can lead to accidents on the job. Long 12-hour shifts can expose workers to more chemical substances as well as more noise and vibration, depending on the job. Balance Risks with Healthy Habits Structure a healthy lifestyle. Get exercise. Try walking or working out before your shift. Bring carrots, celery, or low-fat pretzels for snacks. Avoid heavy meals in the early morning hours that can disturb restful sleep when you get home. Recreate on your days off with family and friends—other shift workers and non-work friends. Managing Family Life Having less time to spend with your family can cause tension. Children’s activities and school events can be missed. It’s easy to feel out of the loop. Decrease this feeling by connecting with family by phone during breaks, leaving notes for your spouse or children, and catching up by making breakfast a time to be together before heading off to sleep. Avoiding Danger Sleepy workers are less productive and prone to injuries on the job. You may have to fight your body’s natural inclination to sleep during darkness. Be careful from 3:30 a.m. to 5:30 a.m. because it can be the most fatiguing time period. DO: Do wear sunglasses driving home. To sleep, do use blackout shades, earplugs, or “white noise.” Do have a set routine for sleep. Do wear sunglasses driving home. To sleep, do use blackout shades, earplugs, or “white noise.” Do have a set routine for sleep. DON’T: Do not become dependent on sleep medications. Do not smoke to stay awake. Do not drink alcohol to get to sleep. Do not substitute salty, fatty snack foods to make up for missed meals. Do not depend on coffee to keep you awake on the job. Avoid work tasks at the end of your shift that demand your utmost attention. Do not eat fatty meals high in protein in early morning hours. Do not drive if you fear falling asleep on the road. Take a short nap. Try carpooling.

The news hits hard – a coworker has died. Maybe you knew the person really well, maybe you didn’t, but in either case the news momentarily freezes you, prompting you to consider the fragility of life and the priorities you bring to it. Perhaps, at least for a moment, work doesn’t seem all that important anymore. But very quickly reality sets in, along with a sense of not knowing what to do next. You have a job to do. Life goes on. People around you are confused. There is no employee manual for this, no training and no expectation. But there are ways to cope and to honor the deceased without long-term disruption in the workplace. First Things First The nature of one’s response to the news of a coworker’s death depends on the nature of the relationship. Close friends and longtime associates logically will have a deeper level of grief. Company management may or may not officially acknowledge the occasion with activities. If the deceased was a manager or executive, the company may logically be more formal in its recognition. It is normal for a business organization to be more formal the more well-known the deceased person. But regardless of the dynamics, certain responses are logical, expected, and beneficial. First, don’t be afraid to talk to your peers about your feelings. Remember the deceased, whether it’s an informal gathering in the break room or an official company meeting. Talk about how it makes you feel, and listen as your peers do the same. Work it out together. If management doesn’t officially acknowledge the loss, ask your supervisor or the deceased’s manager for support in making the time for employees to grieve together. Employees who meet together often generate wonderful ideas for how to support the family of the deceased and commemorate the person’s life. The Power of Being Proactive In addition to talking it out, it is helpful to actually do something in response to the news. Organize a fund-raiser to help the family, or to make a contribution that honours the deceased. Create some form of memorial, either temporary – such as a collection of flowers and cards on the property – or a plaque. Maybe plant a tree on the grounds. Be sure to get management’s approval for these activities, which in most cases will be supported. Many companies have established Employee Assistance Programs (EAP) that provide grief counseling and other assistance in these situations. Don’t hesitate to avail yourself of this resource, especially if you were close to the deceased or if you have strong feelings about how the company is responding. And EAP counsellor can facilitate a support group where colleagues can come together to talk about the loss for their coworker and give each other support. Grief is personal and everyone reacts differently. People are often surprised by their own response. Don’t judge a coworker’s reaction that is different than yours. A coworker who has experienced a recent death in their family may appear react more strongly than others. There’s no easy way to address your grief. But the important thing is to find a positive way to address it, to share it with coworkers, and to proactively honor the deceased.