January 2013 KIDS BE AWARE, INC. Volume 2, Issue 1 Stress Management and Good Mental Health As we being everything and everyone, and you can’t say “NO” when asked to take on a new year, a new project, especially when your many of you schedule is already full, then you may have made become overly anxious as you try to complete too many tasks. Again, this resolutions can have a profound effect on your to eat a overall mental health. To decreasehealthier diet, lose weight, or to your anxiety and to pace yourself adequately, Kovacs (2013) hasexercise more, among other things identified ten things that you can dobut I would like to focus on some to decrease your overall stress level.techniques and strategies that you Table of Contentscan incorporate into your daily lives Meditate, pray, swim, walk or do CEO’s Corner ............... 2to reduce stress and to ensure good some other physical activity or even something non- Highlights ......................... 2mental health for the coming year.Every day, as humans, we are all physical such as knitting orfaced with certain stressors. This crocheting. Featured Articles:includes anything from traffic Picture yourself relaxed. Take aproblems, negative interactions with quick “mental vacation,” Healthy Recipes.............. 3others, to increased schedule where you picture yourself in Body Wellness................ 4demands. Some people handle stress your favorite vacation spot (i.e., beach, woods, on a boat, ........................................... 5better than others. Perhaps youhave heard of Type A and Type B etc.). Try to “feel” the sun onpersonalities. Click on the link to your skin, the gentle breezetake a short test to find out your blowing, the smells that arepersonality type: http:// around you, and relax.www.psych.uncc.edu/pagoolka/ Breathe deeply. Take a deepTypeAB.html breath through your nose What does your personality (make sure you are breathingtype have to do with your mental from the stomach area andhealth? A lot! For example, how doyou respond when faced with not just the chest). Hold forstressors? Are you easy-going and a count of 7-10 and thenrefuse to allow those stressors to slowly exhale through yourbother you, or do you becomeextremely anxious? Are you a mouth. Repeat several timesprocrastinator? Do you constantly until you are more relaxed. Our Mission and Visionworry about things or others? Each Look around you. Be mindful ofof these issues can have a To increase diseaseprofoundly negative impact on your the things around you. If you awareness among childrenoverall mental health. If you are easy are outside, listen for sounds-going, laid back and do not worry at and parents; To promote of birds or other animals, orall, you may find yourself unable to healthy behaviors, reducemeet certain deadlines, or to perhaps the wind rustling in the spread of infections,complete tasks as expected. the trees, or the color andLikewise, you may let others down and to reduce health- shape of a flower or tree.who are depending on you to get related issues in ourthings done and this can lead to Focus on the details of theinterpersonal problems with others. object and let the stress go. nation’s children.On the other hand, if you are the Drink hot tea. Kovacsopposite and you worry about
Page 2 KIDS BE AWARE, INC. CEO’s Corner...Howdy! beginning February 20th. The current need of thisGreat News! We are organization still remainscurrently working with the opening of a newCummings Proprieties to children wellness facilitysecure our Health and among our Woburn simply by mailing in yourWellness Center Location residents. Together, we can checks. At Kids Be Aware,here in Woburn, MA. raise disease awareness Inc. PO BOX 2173 Woburn, among children and MA 01888We are looking at March asthe month we will move parents. I thank you in advanceinto our brand new center. We have been growing our for your support and hope face book community andI’m always delighted to that you find it in your invite you to have friendsbring more good news to heart to help us decrease and families like our page.you all each and every health disparities among We are also selling T-Shirtmonth and hope that you our children. Mugs and Notebook forenjoy reading us as much as fundraising need and hopewe enjoy writing these that you will help us in our “Teach me about health soarticles for you. continue effort to sustain that I may teach others”We have sent out grant our organization’s mission. Together we can!application to a couple of On Behalf of KBA, we are Cheers and Peace to You!foundations and hope to get asking for in-kinda positive outcome from at donations. All donations Jeannette Bryant, CEOleast one of them. are tax deductible. Kids Be Aware, Inc.We are eager to partner From our humblewith organizations all beginnings, and with only aaround town whose mission little bit of help, we areand vision is in line with growing and now we are inours. While we are pleased the position to make ourin the many milestone of dream a reality but to doour organization, we are this, we need your financialconducting our first support that will enable usAnnual a dance for your to expand our Kids Be “We strive to partner with Aware mission, and to schools, churches, andhealth May 4th and hope uphold our vision for organizations to focus on thethat we will organize this children everywhere. health and well-being of ourevent within our own children”center. Parents and You may donate by goingChildren are invited to sign at our website: http:// We are seeking NEW Enrollment!up for our program www.kidsbeaware.org or We are seeking Volunteers for various roles. Contact us and Volunteer!
KIDS BE AWARE, INC. Page 3 Healthy Treats for children Cheese Kabobs Peppermint Stick Hot Chocolate The protein in this kid-friendly Nutritional Information snack keeps energy levels high until dinnertime. We like to stick Amount per serving salt-free pretzel sticks into Calories: 194 cubes of low-fat cheese to make"satellite snacks," but you can also make cheese Calories from fat: 18% Fat:more interesting to kids by cutting it into fun 3.9g Saturated fat: 2.3gshapes with a cookie cutter and making kabobs Monounsaturated fat: 0.0gwith your favorite fruit. Polyunsaturated fat: 0.0g Protein: 7g Carbohydrate: 34g Fiber: 0.8g Cholesterol: 10mg Iron: 0.6mg Sodium: 96mg Calcium: 32mg http://www.cookinglight.com/food/lunch-box- recipes-kids-00412000072333/page5.html The vegetable group is where you Naturally sweet and find many of na- juicy, fruits are also low ture’s healthiest in calories, fat, sodium, foods. Vegetables and cholesterol and are are full of fiber, bursting with an array of vitamins, and miner- vitamins and minerals. als and are low in Fruit may already be a calories, fat, so- staple in your house, so if dium, and choles- that’s the case, keep itterol. Vegetables are divided into five sub- up! Remember to intro-groups based on nutrient content—dark- duce kids to all types of fruit because each offersgreen vegetables, orange vegetables, beans its own assortment of nutrients. And try to chooseand peas, starchy vegetables, and a group for whole fruit or cut-up fruit over fruit juices to getall others. Serve your child a variety of vege- more fiber and fewer calories per serving. Be sure totables from all the subgroups each week. cut fruit into appropriately sized pieces for younger children.Nutrients: Fiber and abundant vitamins and Nutrients: Carbohydrates, fiber, folate, vitamin C,minerals, which vary by vegetable potassiumServings: Approximately 1 1/2 to 2 cups for Servings: Approximately 1 to 1 1/2 cups for kids and 1kids and 2 to 3 cups for adults 1/2 to 2 cups for adultshttp://www.cookinglight.com/food/lunch-box-recipes-kids-00412000072333/ http://www.cookinglight.com/food/lunch-box-page5.html recipes-kids-00412000072333/page5.html
Page 4 KIDS BE AWARE, INC. Body Wellness 2013- Resolve to make Positive Change! The year 2013 has arrived and we at Kids Be Aware are looking forward to it! As with every year, people often begin to think about making personal changes, or resolutions, to improve some area in their life. Frequently, parents may feel that the old and new years’ become a blur after awhile; children may be unaware that grownups even make these personal commitments to change. While much of the tenacity to follow through with change rests solely on the shoulders of adults, children can be included in commitments towards making change. The focus of Kids Be Aware has always been, and will continue to be, to provide insightful and relevant information that parents can use to improve their lives and the lives of their children. Regardless of whether your child is healthy or struggling with something, every child deserves a childhood where an adult has modeled positive behaviors for them to see and learn from. One excellent opportunity presents itself for parents whenthey make resolutions to change! How many parents actually talk about making positive changewith their children? Involving children in the discussion of change may surprise you! While we maynot be thinking about the basic food groups or the number of hours of sleep we must get everyday, as parents, we can address subjects such as these with our children and ask them forsuggestions. By including our children’s suggestions into our ultimate parental decisions, childrenwill be able to see how they have made positive changes too! The 2012 holiday season brought many behaviors to the surface that we simply do not seeall year long- goodwill to all, giving of ourselves to make someone else feel special, exhibitingkindness and generosity. These do not get packed away with our ribbons and trimmings when theholidays are over. Rather, as adults we should use these as springboards for positive change.Helping children find ways to be kind and to make others feel special also brings its own rewards.Having a focus on the positive can also improves our outlook especially when confronted with anillness or injury. In the unfortunate event that a parent or child must endure an illness or injury,focusing on proper rest, nutrition, and following doctor’s orders, presents teachable moments forthe whole family. Change does not come easy and often we rebel against change. We should consider how wevocalize our discontent in front of children. Children do pick up on what we as adults say, so let’ssimply commit to finding the positive and committing to small changes to improve our lives andthe lives of those we love.By: Susan Ruiz, MSChair, Kids Be Aware, Inc.
KIDS BE AWARE, INC. Page 5 that was a lot of fun and remember how you felt at the Stress Management and Good Mental Health(cont.) time. recommends Chamomile or black Smith and Segal (2012) recommend using a stress journal in which you write down what teas because of their soothing and caused you the stress; how you felt about it, relaxing properties. physically and emotionally; how you responded; Show some love. Hug a loved one; cuddle a pet; and what you did to make yourself feel better. snuggle with your spouse or talk about the Other positive ways of coping with stress include: “good” times with a friend. avoiding unnecessary stress (avoid people and Try self-massage. Squeeze your shoulders things that stress you out; learn to say “no” and tightly and raise them as high as you can minimize your To-Do lists), altering the situation toward your ears. Hold for 5-10 seconds and (use better time management skills, talk to some- one about things that are bothering you instead then, while still holding as high as you can of keeping it bottled up inside, be more assertive get them, push them as far back as you can, in handling your daily problems), adapting to the still squeezing tightly. Slowly drop your stressor (reframe the problem, focus on the posi- shoulders and rotate your neck in a circular tive, adjust your standards and look at the big motion. You might choose to place your picture), accepting what you can’t change (share hands on your neck with your thumbs down your feelings, learn to forgive, and don’t try to toward your shoulders as you rotate. control things that you can’t), make time for fun Repeat the process as often as needed. and relaxation (relax, connect with others, do Take a time-out. You know your body better something fun and keep your sense of humor), and adopting a healthy lifestyle (don’t drink, than anyone else so when you begin to feel smoke or do drugs and get plenty of sleep and that you are going to be angry, take a quick, exercise, along with adopting a healthy diet). deep breath and hold for a few seconds. If needed, you might want to take a brief walk, Researchers at The Cleveland Clinic (2012) warn that stress is directly related to physical illness and breathing deeply a few times along the way, certain diseases, like diabetes, rheumatoid arthritis, to calm yourself down. As you exhale, peptic ulcers and cardiac diseases, are often worsen picture tension escaping through your with mental stress as it can lead to a rise in blood breath and relax. pressure, increased heart rate and digestive prob- Take a musical detour. Play your favorite tune lems. As you make those New Year’s resolutions for and, if you can, dance. If you are at work or better physical health, don’t forget to include those in another structured setting, try playing that will also lead to good mental health! instrumental or classical music that is Renee L. Sullivan, M.A., CCLC uplifting and soothing. References Researchers at The Cleveland Clinic (2012) Cleveland Clinic. (2012). Diseases and Condi- warn that stress is directly related to physical tions: Stress and physical health. Retrieved on illness and certain diseases, like diabetes, January 9, 2013 from http://my.clevelandclinic.org/ disorders/stress/ rheumatoid arthritis, peptic ulcers and cardiac hic_stress_and_physical_health.aspx. diseases, are often worsen with mental stress as Kovacs, J. S. (2013). Blissing Out: 10 Relaxation it can lead to a rise in blood pressure, increased Techniques To Reduce Stress On-the-Spot. If your heart rate and digestive problems. hectic lifestyle has got you down, experts say re- laxation techniques can bring you back into balance As you make those New Year’s resolutions -- some in five minutes or less. Retrieved on January for better physical health, don’t forget to 9, 2013 from: http://www.webmd.com/balance/ include those that will also lead to good mental guide/blissing-out-10-relaxation-techniques-reduce- stress-spot. health! Smith, Melinda & Segel, Robert (2012). StressTake an attitude break. Instead of focusing on a Management: How to Reduce, prevent, and Copenegative issue, focus on something positive. with Stress. HelpGuide.org. Retrieved on JanuaryPerhaps a photo of a family member or friend or 9, 2013 from http://www.helpguide.org/mental/ stress_management_relief_coping.htm.recall something that you recently did
Page 6 KIDS BE AWARE, INC.Kids Be Aware, Inc.PO BOX 2173Woburn, MA 01888 Monthly Highlights We are seeking NEW “We strive to partner with schools, churches, Enrollment! and organizations to focus on the health and We are seeking Volunteers for various roles. well-being of our children” Contact us and Volunteer! We welcome any donations to help us with the expansion of our program Kids Be Aware, Inc Listen to our Talk Show Wellness and Health We are on the Web! on BBS Radio Station 2 Center coming soon Every two weeks in Woburn, MA Visit us at: www.kidsbeaware.org Beginning at 12:00PM To donate to our organization please use this link: http://www.kidsbeaware.org/donate KBA Board Members Jeannette Bryant CEO email@example.com 781-354-2701 Tiffany Henderson Treasurer firstname.lastname@example.org 678-431-6543 Susan Ruiz Chair email@example.com 301-302-4215 Teresa Godley-Chase Co-chair firstname.lastname@example.org 240-515-4222 Renee Sullivan Co-Chair email@example.com 478-718-1306 Regina Rainey Board Member firstname.lastname@example.org 864-303-2151