TIPSHEET: HEALTH COACH

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WHAT IS THE ROLE OF A HEALTH COACH?

A Functional Medicine Health coach is trained in the principles of Functional Medicine, positive psychology, functional nutrition, and mind-body medicine, all within a coaching framework. 

Part behavior change specialist, part supportive mentor, and part wellness educator, they are the bridge between what clients know they need to do to be healthy and the intrinsic motivation it takes to actually make those changes, and make them last. They use their unique skills to cultivate personal responsibility so clients can tap into their innate strengths and self-efficacy to discover their full potential.

They can:

• Educate on health topics and doctors' plan of care
• Motivate using positive psychology techniques
• Offer lifestyle change accountability
• Guide through food plans and movement protocols
• Lead group coaching programs
• Partner directly with practitioners
• Celebrate successes and encourage progress

ADVICE ON INTERMITTENT FASTING?
Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you should eat but rather when you should eat them. We recommend eating a nutritious whole foods diet when doing intermittent fasting. 
People think its a tool to weight loss but it actually also helps with:

• Reduces blood pressure
• Supports immunity
• Lowers inflammation
• Reduces blood sugar & insulin
• Elevates fat burning
• Stress resilience
• Cell clean up: autophagy: natural mechanism inside the cell that instructs the body to clean out damaged cells in order to regenerate newer, healthier cells.

There are different ways to fast. The most popular intermittent fasting method involves daily 16-hour fasts with an 8 hour eating window (16:8) Fasting has been a practice throughout human evolution. Ancient hunter-gatherers didn’t have supermarkets, refrigerators or food available year-round. As a result, humans evolved to be able to function without food for extended periods of time. Fasting from time to time is more natural than always eating 3–4 (or more) meals per day.

HOW TO IMPROVE GUT HEALTH?
Gut health is linked to so many things. From efficient nutrient absorption, mood, brain health to potential autoimmune disease triggers and prevention, every day we are learning more and more about just how important our gut is to our health.
The best way to heal your gut is to find a balance in your life that works with you. By this I mean, being able to balance a variety of lifestyle factors in a way that makes you feel amazing. So what lifestyle factors should you consider?

Sleep

Sleep is one of the easiest yet perhaps one of the most underused methods for gut healing. Not only does getting enough sleep help you better manage stress (a factor that supports gut health), but it also helps you maintain a diverse amount of good gut microbes.Being well-rested is vital to your gut health. This is why it’s so important to “bubble wrap” your sleep. Or in other words, prioritize getting in a solid 7-9 hours.

Enjoyable Exercise

Physical activity is so beneficial to your microbiome, it’s important that you incorporate some form of activity into your life. “enjoyable exercise” because whatever you do to move your body, you should enjoy. If you don’t enjoy it, the chances of it becoming a long-lasting lifestyle habit are zero.

Reduce Stress / Relax

We all know stress wreaks havoc on our bodies, and it also wreaks havoc on the little good guys living in our guts. Making sure we take time to take care of ourselves and give ourselves much needed attention is so important to overall health and well-being. 

Eat Gut Nourishing Foods

One of the best ways to heal your gut is by eating for your gut. This means honoring your gut and its needs. A general rule of thumb when it comes to gut nourishing foods is that if it has fiber, it’s probably going to help your gut. Meaning, load up on all of your favorite fruits and vegetables! Better yet, try incorporating fermented foods into your diet.

Consider a Good Probiotic Supplement

I’m a huge “food first” advocate but that doesn’t mean there are not certain instances where a supplement is needed. Consult your doctor or dietitian on whether a probiotic supplement is right for you.Also know that not every probiotic supplement is made equally. Different people respond better to different strains of probiotics and some probiotics are higher in quality than others.
Best way to heal your gut is through a balanced lifestyle that supports your needs. Making sure:

• you’re moving your body
• getting enough sleep
• making time for self-care
• eating fruits and vegetables + fermented foods 

WHAT IS FUNCTIONAL MEDICINE

• Identifies root causes of illness instead of just treating symptoms
• Personalizes approach based upon bio-individuality and unique history
• Prioritizes patient-centered and science-based care
• Empowers patients to take ownership of their health

Functional Medicine looks BEYOND the symptoms to identify why illness occurs in the first place.The goal of Functional Medicine is optimal wellness.This approach empowers patients and doctors to work together to resolve the complex underlying causes of disease to restore health, typically through diet and lifestyle change.

EAT THE RAINBOW
Phytonutrients (phyto = plant) refers to thousands of different, healthful, non-nutritive compounds in plants. These compounds are referred to as “non-nutritive” because they do not supply calories like proteins, carbohydrates, and fats. There are many reasons why it is important to eat a variety of phytonutrient-dense fruits and vegetables. 
In research studies, people who eat more of these plants tend to have lower rates of cancer, heart disease, diabetes, dementia, and other chronic health conditions.
Eating fruits and vegetables may also improve immune function, as well as have psychological benefits. 
RED

Red foods contain phytonutrients that may help reduce the risk for certain cancers, along with helping to protect the brain, blood vessels, and heart.
ORANGE

Orange foods are anti-inflammatory, and they help protect the blood vessels, heart, and brain. Several orange foods are also a source of vitamin A.
YELLOW

Yellow foods are beneficial because they contain compounds that are anti-inflammatory, and they may protect the eyes and heart. Some studies indicate that yellow foods may also support the immune system as well as healthy digestion. 
GREEN

Green foods are healthy because they contain compounds that are anti-cancer, anti-inflammatory, and may protect the brain, heart, blood vessels, and bones. One of the unique attributes of some green foods is that they can assist with keeping hormones in balance.
BLUE/PURPLE/BLACK

Blue/purple/black foods from nature are healthy because they contain compounds that are anti-inflammatory, and they may protect the heart, bone, liver, and blood vessels. It is interesting to note that out of all the colors, this is the category that many people eat the least often. Eating more foods from this color is important, as they are particularly beneficial for protecting the brain from damage and promoting healthy cognition.
WHITE/TAN/BROWN

When thinking of the white/tan/brown category, processed foods may come to mind, such as bagels, cereals, breads, pastas, cakes, cookies, and crackers. Although these processed foods are widely available, they are not a rich source of phytonutrients. This category includes nuts, fruits, vegetables, legumes, spices, seeds, and whole grains which are rich in phytonutrients and beneficial to health. In fact, healthy white/tan/brown foods have been shown to have anti-cancer and anti-inflammatory activity. 

EAT THE RAINBOW OR EAT LOCAL?

We are supporters of eating local where possible but it’s also important to get a good balance of different foods. You can still eat local where possible and supplement with good quality organic foods from your local grocery store. Get as many colors of whole foods as possible on your plate. 

- It's not normal to age in a way that leads to disability.  A lot of elderly people think they should be using a walker or cane or wheelchair and won't be able to move very much or continue doing things they enjoy. That doesn't have to be the case. 

- It can be difficult when individuals are in a nursing home or senior living facility. Some places do not offer physical activities for seniors to do throughout the day. They should be providing these types of activities and encouraging their residents to not sit in front of the TV all day. 

- Falls are an issue with elderly people but it doesn't have to be. The solution starts with less sitting. 

- If a loved one is going to move into a senior care facility, interview the staff! Ask them about what activities they offer and how they get their residents involved in those activities.

- Dr. Colin Hoobler said yoga can be a very powerful tool to help fight aging, falls and disabilities. The problem is some poses can be damaging or unsafe for older people. But, modification for certain poses can be very effective for the body.

- Moving and challenging your body each day is a great way to combat health problems that can arise if you sit all day. 

- Practice balance everyday. The more you practice, the better you'll get. If you're scared to fall, you probably will. Don't let fear overcome you. If you practice balancing, soon you won't have to use a walker or a cane. 

- Some seniors just don't want to do physical activities. It may be hard for them and they don't want to have to deal with it. Try anything you can do get through to them. Tell them the benefits of practicing balance is being able to walk without assistance. Most can still enjoy activities they used to partake in if they just put in a little effort each day to achieve their goals. Some may have more serious disabilities and they physically won't be able to walk without assistance, but those who use walkers because they're afraid of falling can work towards changing their lives.

- Learn more about Dr. Hoobler's work 

- There are many different ways chiropractors can treat patients. There are a variety of tools, rehab exercises, adjustments etc. Seeing a chiropractor is pretty low risk and safe.

- Chiropractors are able to treat injuries all across the board. Sprained ankles, rotator cuff injuries, back pain, shoulder pain, headaches, migraines, knee pain, soft tissue injuries, neck pain and many others. 

- Different chiropractors treat different things. Some may have a specialty focus and some may offer a wide range of services. It's all about finding one that works best for you.

- When looking for a chiropractor, ask yourself and talk with the chiropractor about what your goal is. Some chiropractors offer long term treatment plans but that may not be what you are looking for or what will best suit you. Make sure your chiropractor knows your goals and will help you achieve them. 

- If you go to a chiropractor you don't like, try another one! Just because you don't like one doesn't mean you will have the same experience at each one. If you go to a dentist you don't like, you won't stop going to the dentist. You'll find another one you do like. If you're interested in chiropractic care, you should try different ones until you find one that works well with you and the type of treatment you are looking for.

- It is safe to see a chiropractor when you are pregnant. They can help manage back pain and pain in other areas. Your body changes and grows so much when pregnant, getting chiropractic care can improve quality of life when pregnant. 

- Migraines can happen for a multitude of reasons. Certain foods, hormones, musculoskeletal issues etc. If you're experiencing musculoskeletal issues, that's when a chiropractor can be helpful. They know the trigger points and will be able to pinpoint what the issue is.

- Airrosti Rehab Centers offers remote recovery. You can meet with a doctor, do an exam, get resources mailed to you that will help with your treatment and get care right from your home. Find the Airrosti resource here.

 Trend: Going viral: Toys and more based on social sensations, as seen on YouTube, TikTok, and even Instagram sensations.

POKÉMON TRADING CARD GAME: CELEBRATIONS ELITE TRAINER BOX

● In celebration of Pokémon’s 25th anniversary, this

highly-anticipated Pokémon TCG: Celebrations collection showcases

beloved characters from the Pokémon franchise, as well as popular card

artwork and gameplay mechanics spanning the history of the Pokémon

TCG.

● The Elite Trainer Box contains everything a Pokémon TCG fan needs

to collect and play, including 10 Celebrations four-card booster packs, five

additional Pokémon TCG booster packs, one special foil card featuring

Greninja, 65 anniversary-themed card sleeves, 45 Energy cards, a player’s guide to the

Celebrations expansion, a Pokémon TCG rulebook, six damage-counter dice, one

competition-legal coin-flip die, and two acrylic condition markers.

● Ages: 6+

● MSRP: $49.99

● Available: Major retailers

● Images: POKÉMON TCG: CELEBRATIONS ELITE TRAINER BOX

Trend: In My Feelings: Toys that promote sensory and Social Emotional Learning

DIMPL POPS (FAT BRAIN TOYS)

● The popping never stops!

● Built into the strong, high-quality plastic frame are 18

Dimpl bubbles in two different sizes just waiting to be pushed,

poked, and popped again and again.

● Kids will be curiously satisfied by watching the board go

from unpopped to popped.

● Kids’ fingers just can’t stop!

● Squishy silicone is fascinating.

● Also available in Dimpl Pops Deluxe with 26 Dimpl bubbles.

● Ages: 3+

● MSRP: $14.95

B-KIND DOLLS (JADA TOYS)

● B-Kind is an eco-friendly doll line that

promotes positive messages of kindness and

inspires kids to be creative and

compassionate.

● The line features five 12.25-inch dolls

— Brianna, Koral, Ivy, Nora, and Daisy.

● Focus on eco-friendly, from the

recycled materials they are made from, to

the eco-fashions they wear, to the reusable

packaging created from ink made from

soybeans.

● Each doll has its own DIY activity that

reflects its passion.

● Reusable packaging includes a patterned ribbon bracelet that serves as the box handle.

● The packaging itself folds into a Kindness Board, which is a dedicated personal space to display

and share kindness goals through drawings, photos, mission statements, etc., also serves as a

background play scene for the dolls.

● Ages: 6+

● MSRP: $29.97

Trend: When I Grow Up: From hometown heroes to future pop stars, toys can inspire kids' future careers.

PAW PATROL ADVENTURE PACK (MELISSA & DOUG)

● Suit up for PAW Patrol missions with the sturdy

kid-sized Pup Pack backpack with tools and accessories to save

the day.

● Includes working whistle with clip, adjustable

binoculars, 3-in-1 tool with magnifier, red lens, and compass,

fold-out mission map and activity guide, write-on badge,

pretend pup treats in a pouch.

● Four double-sided mission cards slide into a PupPad.

Great story-starters for imaginative missions!

● Ages: 3+

● MSRP: $37.79

Trend: Home Is Where the Fun is: DIY craft, science, and construction kits that bring hours of fun to the playroom.

CANDY CLAW MACHINE (THAMES & KOSMOS)

● Kids can step right up and try their luck at grabbing a claw-full of

candy!

● Assemble a working model of the classic claw machine complete

with cranks, gears, and belts that move the claw arm in a cross.

● Hydraulic levers move the arm up and down, and open and close

the claw. A spring-loaded trap door shoots the collected candy out at kids

if they manage to succeed.

● Choose three different claw shapes to pick up, move, and drop the

10 lollipops and candy box decoys that are packaged with the machine.

● Experiment with different gear ratios to speed up the claw and

hone those hand-eye coordination skills.

● No batteries or electricity required — just pure brainpower!

● Ages: 6+

● MSRP: $39.95

HEXMODS PRO SERIES ELITE RACEWAY 

● HEXMODS Pro series Elite Raceway has 1000s of mod

combinations with more body styles, hoods, side skirts,

bumpers, roof options, engine covers, spoilers, and alternate

rims.

● Add additional flair with decals and a street-legal lights

kit that includes working headlights, taillights, and LED

underglow.

● Experience superior performance with upgrades like

all-wheel drive, a selection of swappable suspensions, steering

linkages, tires, and different gear configurations and motors.

● Kids can build their own track configuration with more

than 20 feet of connectable barrier and hit speeds of up to 18

mph.

● The 2.4 GHz remote allows for top-level steering and playing.

● Requires two Li-ion + three AAA batteries

● Ages: 14+

● MSRP: $89.99

Trend: Family Game Night: Gather the family for fun and laughs!

5 SECOND RULE DISNEY EDITION (PLAYMONSTER)

● The classic game 5 Second Rule now comes Disney-fied!

● It should be easy to name three breeds of dogs — but can you do it

under the pressure of five seconds twisting down and with the other players

staring at you, waiting for you to get flustered?

● Say what comes to mind and risk ridiculous answers slipping out as time

twirls down on the unique twisted timer!

● Kids must name three items listed on a given card in 5 seconds,

featuring Disney-related questions.

● Fast-paced, fun, and engaging gameplay.

● Ages: 6+

● MSRP: $24.99

Trend: Perfect Pets: Tech-infused pets are all of the fun with none of the mess, and they come complete with lots of interactive magic.

GOT2GLOW FAIRY FINDER (WOWWEE)

● With more than 30 fairies to collect in each Fairy Finder jar

and more than 100 fairies to collect in total overall, the fun of

finding & collecting virtual fairies never ends!

● Kids can catch fairies their way — in their bedroom, in the

kitchen, outside, in the dark, and even upside down – there’s

always a fairy around!

● The more kids play with their Fairy Finder jar, the more

fairies they will catch.

● Increase the chance of collecting rare fairies by playing a

game where kids turn their jar into a fairy hotspot!

● Bond with fairies by giving them hugs, saying hello

through the heart-shaped door, feeding them, and more!

● Kids can grow their collection by trading fairies with friends!

● View the entire collection in a jar and download the free Find My Fairy App to see each fairy’s

unique appearance, personality and learn additional fun facts about them all!

● Comes in pink top, light blue top, and a Walmart exclusive Glow-In-The-Dark version.

● Ages: 5+

● MSRP: $39.99

Trend: Toys for Kids at Heart: Toys that evoke nostalgia.

TINY TV CLASSICS (BASIC FUN!)

● Get ready to watch TV shows and movies like never

before - on the TINIEST TV!

● Tiny TV Classics are real-working TVs that feature the

most famous scenes and quotes from top shows and movies.

● Each Tiny TV comes with a remote that really works!

● Use the remote to turn the Tiny TV on, sit back, and

enjoy channel surfing from scene to scene.

● The laughs never STOP! When kids are done watching,

they can place their Tiny TV and remote on the included custom

backdrop scene to really show off their Tiny TV.

● This holiday season, eight titles include Friends, Back to the Future, Retro Batman, South Park,

Family Guy, Big Bang Theory, Star Trek, and Bob’s Burgers.

● Ages: 6-8+

● MSRP: $24.86

SHOPPING TIPS

● Shop early for toys: Once the hottest toys sell out, they may not be back in stock before the

holidays.

● Check stores frequently: Stores might have a lot of backstock early on and will hopefully

be restocking shelves regularly until the toys run out. Keep checking back, and keep in mind

that “in-stock” alerts are not always 100% accurate or reliable.

● Ask kids to make their lists to Santa earlier than normal: And be sure to share those lists

with friends and family.

● Budget more for toys: Toy prices are increasing in 2021. While some may only increase a

few dollars, larger toys like dollhouses and ride-ons may increase significantly.

● Verify your ship dates: If shopping online, double-check the estimated arrival dates, and

keep checking the tracking. Don’t assume things will just show up on time, and don’t expect

to rely on things like 2-day shipping.

● Think Outside the Big Box: Shop small for toys! Specialty retailers that have placed orders

early will be well stocked with toys, and you’ll be supporting a local business with your

purchase.

● Avoid third-party resellers: Resellers on sites like eBay, Amazon, and Walmart often hike

up the prices of hard-to-find toys, or sell items that are many years old. Be sure that you are

buying direct from certified retailers.

● Buy trusted brands: Use the Toy Insider Holiday Gift Guide to ensure you are purchasing

toys made by reputable companies, or select brand names you already know and love. Avoid

knock-off, counterfeit items as they are not properly safety tested.

- The sun can cause premature aging, wrinkles, bruising, skin cancer and more. Sunscreen is very important. There are different types of sunscreen, some good and some bad. There are chemical sunscreens can be absorbed in your bloodstream and those findings have been all over the news recently. Mineral based sunscreens do not get absorbed in your bloodstream. It stays on your skin and reflects all of the harmful UV rays from the sun. Mineral based are the ones you want to use.

- Look at the ingredients on the sunscreen you are considering purchasing. You want to see zinc oxide or titanium dioxide. These are the mineral based sunscreens that are safe to use. If you see ingredients like avobenzone, these are chemical based that aren't protecting your skin as well.

- Even if sunscreens are advertising to be "organic," that doesn't necessarily mean they will be good for you. Make sure you're paying attention to the active ingredients. 

- You can still absorb UV rays even when the sun isn't visible behind the clouds and you aren't feeling the heat.

- You won't become Vitamin D deficient if you wear sunscreen. Some rays will still get through your skin even if you wear sunscreen. If you are worried about becoming Vitamin D deficient, you can get Vitamin D in certain foods like eggs, milk, fish etc.

- If you have sun damage like dark spots or redness on your face that you want to take care of, there are laser or light treatments available. There are many different kinds of treatments that take care of the browns of the spots and reduce redness.

- You may need more than one laser or light treatment but after the first one is when you see the biggest difference. You're able to wear makeup and cover up the recovery or put on vaseline to help heal the treated areas.

- Prices for laser or light treatments will vary depending on experience of the doctor performing the treatment.

- Dr. Monjazeb recommends seeing a dermatologist at least once a year. Not just for the skin cancer screenings, but also for recommending the best products for your skin.

- Microneedling is little needles that penetrate the skin that slightly damages the skin underneath which helps the collagen grow. It helps with fine lines, wrinkles, scarring, rejuvenation etc. You get a numbing cream beforehand so you don't feel anything during the procedure. It will be red and peel for about a week after but you'll start to see improvements in the skin.

- Nearly 20 people per minute are physically abused by an intimate partner in the United States. That adds up to nearly 10 million people every year who are abused in the United States.

- Domestic violence (DV) is widespread. There has been a perception that domestic violence is supposed to be a family matter. This is not something that should stay behind closed doors. 

- There is no such thing as a typical domestic violence victim. There are many myths about DV and that it only impacts women or only impacts people of a certain socioeconomic background. Domestic violence can impact every type of member of the community.

- There are different types of domestic violence. The main one people automatically think of is physical abuse. Signs to look for are bruises on the arm or red marks on the neck or wrist. There's also emotional violence. This means the abuser can be controlling where the partner goes and when, monitoring conversations and contact they have with others or controlling the finances. You can also look for a change in behavior, people acting withdrawn, physical signs, low self esteem, statements about harming themselves or statements of fear. 

- Washington County District Attorney Kevin Barton said the recipe for domestic violence is social stress and isolation. Stress and isolation increased when Covid-19 hit. 

- There is a disconnect in what is reported and what is actually happening behind closed doors. 

- Men face domestic violence just as much as women do, but it often goes unreported. 

- About 1 in 4 women have been a victim of domestic violence in her lifetime in the US. 1 in 4 to 1 in 7 men have faced domestic violence in the US.

- The first thing you can do if you are a victim of domestic violence, if you are in a safe place, simply go to Google and type in something like "help me, domestic violence." If your abuser has access to your internet search history, wait to search terms like this until you are in a safe environment. Once you do reach out for help, there are tons of resources available for you to get out of your toxic, abusive relationship.

- Restraining orders are a very important tool to protect victims. You have to show that you have been harmed or someone has tried to harm you and if you provide that information, you can get a restraining order. When you do get a restraining order, there is some level of protection. If your abuser violates the restraining order, there will be consequences.

- The Family Justice Center of Washington County is essentially a one stop center for people in an abusive environment. It is a great resource to help you escape your abusive relationship, obtain a restraining order, put a safety plan into place etc. There are similar centers and resources available in other counties as well.

- No one deserves to be abused. If you are a victim of domestic violence, it is not your fault and you are not alone. If you are experiencing abuse and need help, text START 88788 or call the National Domestic Violence Hotline at 1-800-787-SAFE.

- Autism (ASD)  is complex. It is developmental condition or disability. There are three things common across the board among people with ASD (although it's a spectrum because each person is impacted differently). The three commonalities are persistent challenges in social situations, restricted interests and likelihood of repetitive behavior. 

- ASD commonly is presented at two years old but can be diagnosed as soon as 18 months. If there is another child in the family with ASD, it could be diagnosed even earlier.

- There are a couple developmental milestones that children usually show and if they aren't, that could be an early indicator of ASD. These include: not reciprocally smiling by six months of age, no babbling, pointing or functional gestures by 12 months of age and no single word communication by 16 months. If your child is showing these signs, that does not mean they have ASD. These are just early indicators that parents can be on the lookout for.

- There's a common understanding that there is a genetic component as well as environmental factors that could be a cause for ASD.

- There is no scientific evidence that proves vaccines are a cause of ASD.

- Children on the spectrum can face many challenges. These are not true for everyone with ASD. Communication is a big one. If a child doesn't have a functional means of communicating their basic wants and needs, we can anticipate it would be hard for them to function in a school setting amongst their peers. When schedules or routines change, this can be hard for some with ASD. Making friends can be very difficult. Some have very selective interests that they don't want to talk about anything else besides what they're interested in. This can be hard in terms of making friends because other kids may not want to talk or hear about that one topic over and over again. 

- Teachers almost always don't get enough training on how to support kids with ASD. Some schools do have behavior specialists on staff that know best practices in how to support those children with ASD, but some districts don't get those kinds of resources.

- In 2004, the prevalence of ASD was 1 in 125. In 2020, the prevalence was 1 in 54 by the CDC. 

- Dr. Mintz shared a great resource that teaches kids about autism. It has common things kids in the classroom might see, how to engage with a child with ASD and just general information that parents and teachers can utilize to help educate kids.

- Kids are doing the best they can and everyone learns in different ways! Treat everyone with grace and compassion.

- Drug and alcohol use can start very early on, sometimes in the elementary ages.

- Kids can get drugs from various places. They could be finding things in medicine cabinets, from their friends or from someone who has a prescription legally that is selling to others.

- Fora Health provides treatment for youth with addiction. If kids are getting substances from their friends, they try to work through how to respond when they're out of treatment and back in the same circle as those friends. Recovery and recovery planning is a service Fora Health provides to those with addictions.

- Family environment, trauma history and mental health are all factors that can lead to substance use. There are typically underlying stressors and kids use substances to cope with those stressors.

- Other activities, like exercise or sports, can be a positive way to redirect that need for a "high" kids experience when using drugs or drinking.

- The pandemic definitely had an impact on drug and alcohol use in youth. The activities like team sports, theater programs and other extracurriculars were all shut down and kids were isolated. Substance use increased in that time because they didn't have stimulation or anything to positively focus their energy on. 

- Get to know your child's friends and their families, learn who they are influenced by, monitor social media and talk to them! Notice if there are any changes in their social lives. Are they cutting off relationships with friends? Becoming isolated? Are they withdrawing from activities they enjoyed? These could be warning signs that something is off or wrong and you should check in with them.

- Talk to your kids earlier than you think about drugs and the impact it can have on them. And if your child is having trouble, it's okay to seek help! Find a professional that is trained to deal with these situations and work through everything with them.

- Grey drinking is a term that refers to a person that may be drinking out of control but doing so in a way that is not necessarily obvious to them or their friends and family. For example, someone that drinks only on the weekends and feels okay with their drinking level, but the day after a drinking episode, they don't feel well and cannot perform their daily responsibilities. Another example could be a parent that feels they can't get through the day without having a drink. That person could gradually go from having one drink a day, to having two drinks a day and so on.

- Grey drinking can be used to describe a person that is drinking more than they want to or they are drinking in a way that negatively impacts their life.

- A specific type of drinking has increased since the pandemic. It's called drinking to cope. This is that person that has a stressful job or is worried about getting the virus and they feel like they need to have a drink as a way to cope or calm down from the day. This is a type of drinking that is more likely to result in losing control over their drinking and may need more formal treatment.

- There has been an increase in alcohol use in the last year, especially among women. 

- There's not a definite answer to how much is average or too much to drink. Very generally speaking, one drink equates to a glass of wine - 5 ounces, one and a half ounces of spirits, or a twelve ounce regular alcohol beer. A healthy drinking limit would be having one of those a day. Drinking a week's worth of your "drink a day" in one day would be considered binge drinking and Dr. Rieke says that is one of the most harmful kinds of drinking in our society.

- Talking with someone about their drinking habits can be a hard conversation. Make sure they know you care for them and want to talk about it because you care and not because you think they're a bad person. Ask them what their experience is with drinking. Ask them about the negative parts of drinking and how they feel the next day. Talk with them about how much money they spend on alcohol. Ask them if they want to change that and if they do, talk about how they can do that and how you can help them. Showing a genuine desire to support them can really go a long way.

- If you are someone that might need some help with your drinking, lean on your support system like your family and friends. If you have been isolated from people because of the pandemic and want to work through it on your own, start with journaling. And journal repeatedly. You'll start to remember how you felt the last time you drank too much and weren't able to get something done the next day because you wrote it down before. If you do have a support system, have someone that you call after you have one drink to keep you accountable and remind you not to have another one or to check in with you the next day.

- Connect with your friends and family and do more things that make you happy. The alcohol will become less important if you are taking care of yourself in all aspects of life. 

- It can sometimes be challenging to get treatment. If you are trying to get help for alcohol use, keep trying, be resourceful, and hold out hope that you will get a spot in a treatment center.

Trillium Family Services wants to build brighter futures for children and their families. Vice President of Community Operations Lana Shotwell talks with Anna Canzano about how Covid-19 has impacted the mental health of children and how to help improve it.

- Anxiety and depression has grown since the pandemic. Behavior issues have also increased in children since they haven't been able to be in social situations. Family conflicts have also been observed because families have been cooped up together for over a year.

- As the summer approaches and some students have gone the whole year doing distance learning, motivation is severely lacking in students. 

- Shotwell said teachers and schools have done the best they can to help students make it through the school year. Most kids are resilient and can see the light at the end of the tunnel but not everyone can.

- Trillium made a quick transition to tele-health once the pandemic started. The therapists at Trillium got creative and found ways to get kids and families involved and engaged in their services. Kids are typically more engaged with a therapist when the parents are present and engaged as well.

- Keeping routines intact will help children stay focused and help their mental health. Get your kids outside in the fresh air! The weather is getting nicer and getting your kids outside to play will be so beneficial for them.

- Parents might want to be a little more lenient when it comes to the academic requirements this year. It's important that kids do their schoolwork, but homework shouldn't be more important than making sure their mental health is okay. It has been so hard on kids not being able to get that social interaction at school and not having their friends around. Make sure they are doing okay first before making sure they got their homework done.

- There is a lot of concern and uncertainty surrounding what will happen back at school in the fall. Will kids be able to be back in person? If so, will they be able to sit still in class all day? Will they be lacking social skills? A lot of schools have Trillium Family Services coming to schools in the fall to work with kids on any issues they may be having.

- Shotwell shared a trick to getting your child to open up - go for a drive with them. Since you're in a car, they don't have to look at you so sometimes that helps them say things that might be difficult for them. Also, spend time with your kids and really be present. Spending quality time together every day (even if you have a teenager who might "hate you") will really help with their mental health.

- There are signs to look for that will tell you it might be time to take your child to talk with someone at Trillium Family Services. If your child makes any comments about harming themselves, go get help right away. If kids are refusing to go back to school, that's another sign something might be going on. Every kid will have their tantrum and get upset, but notice how long that lasts. If it is prolonged, that might be another clue your child should talk to a professional.