Blog

by: Petra Najafee, Registered Psychotherapist

Back to school time can be both a time of excitement and of anxiety. Many families are already feeling the stress level in the house rise. Here are some tips to help you through.

For the little ones starting school for the first time, it’s a new adventure that can be exciting and scary. If your kindergartener is able to articulate how they’re feeling about the first few days, let them talk about it. You can also open up the conversation by reading some books about starting school. You can try the Kissing Hand by Audrey Penn or Franklin Goes to School by Paulette Bourgeois and Brenda Clarke. Your local librarian will be able to offer other suggestions. And if your child is not able to articulate what they’re going through, they might still be feeling it. Look for signs like yelling, crying, obstinance, or withdrawal. These may be signs that your child is feeling the stress. In talking to your child, you don’t need to tell them that “There’s nothing to worry about. School is awesome!” Let them know that it is perfectly normal to be a bit nervous about doing something new. You can also let them know that once kids get used to going to school, they usually think kindergarten is pretty fun. Some kids need to know what to expect in order to ease their anxieties. Talk to them about their daily routine and help them understand that soon it won’t all feel so new.

And for the grownups…it is perfectly normal to be nervous about sending your child somewhere new so they can do something new. It’s also perfectly normal to feel a sense of sadness, a sense of loss. But your child doesn’t need to know this. If you’re feeling anxious or weepy, your child will pick up on it. Take some time to process these feelings with your partner, your friend, your parents so that you’re feeling as ready as possible to support your child through these first weeks of school. Just about anybody who has worked with young children will tell you that the best thing you can do is give your child a hug and a kiss and let them walk on in to that school. A prolonged goodbye is not going to make it better for either one of you. Let them know that you think they can handle it.

Oh! And don’t be surprised if your child rocks it for the first few days and then has a total meltdown. This is also perfectly normal. Sometimes it takes a few days for them to realize that being away from mom and dad for the whole day is a long term situation. Again, a cuddle, let them know they can handle it and maybe let them know that the weekend is coming up and then you’ll have a couple of days together.

And for the older ones….their stress levels are probably going up too. Let them talk it out with you. Let them know that you’re willing to listen. For some, this will be enough. Other kids might need your support in coming up with strategies to deal with certain situations that they are anticipating or for dealing with stress overall. Remember, they’re trying to navigate academics, social dynamics, teacher expectations. It can be a lot! You can try using some mindfulness apps together like Headspace or Calm. As your children get older, they will be able to tell you what they need and what kind of support they need. Listen to them. Because sometimes what they need is different from what you think they need.

In the end, it’s about letting your children know that you’re in this together. And no matter what school brings their way, you will help them through.

by: Jamie Yermus, Registered Dietitian

Back to school can be an exciting and busy time of year! We know its hard to come up with daily lunches and snacks that are easy to make and tasty for kids to eat.

Try this english muffin pizza recipe to pack in your kids lunch box when you're in a rush! It's kid friendly, easy to make, tastes delicious, well balanced, and is dietitian approved!

Ingredients:

• 1 whole wheat English muffin, split
• 1 small tomato, diced
• 1 small pepper, diced ( + any other vegetable of choice)
• 1 tsp. of extra virgin olive oil
• 1 thin slice of nitrate free turkey, diced
• 1/4 cup of shredded part skim mozzarella cheese
• Optional: dried or fresh basil, for garnish

Directions:

• Preheat oven/toaster to 450 F. Line a small baking sheet with foil
• Place the English muffin halves cut side up on the baking sheet. Top each with tomatoes and sprinkle the turkey and peppers over the tomatoes, then top with mozzarella
• Bake for 10 minutes or until the cheese melts
• Sprinkle with basil

And there you have it! Easy as "pie", isn't it?

By: Dr. Melanie DeCunha, Naturopathic Doctor

Do you ever experience heartburn or regurgitation? Do you then reach for an antacid to soothe the discomfort? Chances are you might be making the problem worse in the long run! The stomach is naturally a very acidic environment, and if you are experiencing heartburn, it is because the lower esophageal sphincter (also known as the "LES" - which closes off the esophagus into the stomach) is not closing properly, causing acid or food to splash up into the esophagus causing symptoms (the esophagus doesn't like acid). So why is that happening? Likely because your body is not adequately digesting and pushing through food, leaving it in your stomach longer, pushing up on the sphincter, causing it to weaken. And guess what....you need adequate digestive enzymes and "acid" to be able to do this!

So, how can you fix this? With my patients I perform a complete assessment to rule out other causes (peptic ulcer, true hyperchlorrhydria, hiatal hernia, etc.) and then we work to improve digestion, starting in the stomach. I will recommend digestive enzymes specific to the patient that will help them to break down and absorb foods, taking the pressure off the LES. We will also use specific supplements that help to soothe the stomach lining, strengthen the LES and "reset" the pH balance of the stomach. And of course, there are many wonderful nutrients and botanicals that can help acutely to decrease symptoms of heartburn or reflux (one of my favs is DGL tablets - deglycyrrhized licorice)

Don't think your heartburn is that big of a deal and you can just tough it out? Chronic reflux can cause significant damage to the esophagus and over time can potentially lead to an esophageal ulcer, permanent changes to the tissue or even cancer. And if you think you're managing it fine with your excessive antacid use, know that many nutrients cannot be absorbed in a high-pH environment (low acid) leading to potential deficiencies of B12, folic acid, vitamin C and iron to name a few. The good news is, it's fairly easy to treat with most people getting immediate relief with naturopathic treatment.

It is of course important to note that there are many different causes of heartburn, and a thorough workup is required to rule out more serious causes. Never stop, start or change a medication (or supplement) without the advice of your healthcare professional.