THE

CENTRE
S E P T. 2 0 1 5 N E W S L E T T E R / FA M I LY & C O M M U N I T Y W E L L N E S S C E N T R E

Back to
school
Getting in
the routine
Easy
brown bag
lunches
& staying
away from
sick days

NISICHAWAYASIHK FAMILY & COMMUNITY

CREE NATION WELLNESS CENTRE

WHY WORK WITH US

NISICHAWAYASIHK CREE
NATION FAMILY & COMMUNITY
WELLNESS CENTRE

Dawn D.

SUPPORT SERVICES/INTAKE
Im working at a place thats the
centre of activity in the
community. Its several services
in one building, and a one-stop
for community members.
Its only an hour commute from
my home in Thompson and I
always know Ill get to work early
in the safe hands of our driver
Harvey.

The staff is wonderful, they go

above and beyond to serve our
clients needs and its a pleasure
to work with them.
Benefits, competitive salaries
and rewarding work
experience. Find more
opportunities listed online

in this
issue:
Its back to crunch time for students across
Nisichawayasihk Cree Nation.
We know at the NCN Family and Community
Wellness Centre that means schedules are
changing for entire households.
Theres also a few reminders here even for those
community members who dont have students in
the home.
So set those extra alarms, get some meal prep
time in and coordinate within the home and soon
youll be be acing how the back-to-school
schedule.

Were
back
Take it easy on
those
local
roads.
Students are
back to class
and will be
travelling
during peak
before and
after school
hours.
Its important
for both
pedestrians
and drivers to
be extra
cautious
during this
transition.

routine.
Rise and Shine

The summer days of sleeping in until noon

are over, and getting up in the morning is
often the hardest part of a familys routine.
Some examples of morning routines are:
Making decision about who wakes up
who up in the morning, and what time
the child and/or adult needs to get up
to be ready on time.

After-School Routine
Families have to decide which after school
routine fits their needs. If children are
involved in extra-curricular activities, then
the routine may be very different. However,
t h e re s s t i l l i m p o r t a n t r i t u a l s re g a rd i n g
homework and school-related business that
needs to be done daily. Therefore, when
the homework gets done is not as
important as establishing a policy or
procedure for making sure the work gets
done.

Some people prefer to go through the

hygiene routines before having
breakfast (brush teeth, wash hands,
practice healthy hygiene).
A f t e r b re a k f a s t y o u c a n g e t l u n c h
packed, or put already made lunch in
backpack. Double check for books,
backpacks, supplies and Review afterschool schedule with child
***Smooth out your mor ning routine by
greeting each child in the morning with a
smile or positive statement. Avoid nagging,
yelling or negative statements to get them
up and going
Some parents get up and get ready before
the children in order to not feel rushed or
stressed. This helps on those mornings
when there are unforeseen problems that
arise or a problem in the schedule that was
not anticipated occurs.
Av o i d s u g a r y f o o d s f o r b re a k f a s t a n d
establish a no TV policy for the morning
routine, or no TV until breakfast is eaten
and the child is dressed and ready to go.

FCWC NEWSLETTER/
SEPTEMBER 2015

An example of an after school routine is:

Pick up toys/ games, etc.

Provide a healthy snack, but not too

close to dinner

Bath time or shower brush teeth,

etc.

Allow some unwind time; younger

children will want to be physical,
older children may want to watch a
program on TV or talk on the phone

Pick out clothes for the next dayinclude everything from shoes,
socks, undergarments, dress, pants,
top, jacket, hat, etc.

Check the backpack for school

p a p e r s ( f o r y o u n g c h i l d re n ) , a n d
review assignments/homework,
projects etc. Add any important
dates to the family calendar.

Set alarm clock (if applicable)

Provide a space for the child to do

their homework. Learning styles vary,
the environment for studying or doing
homework may be different for each
student. If the child is easily
distracted, remove or turn off
distractions.
Have child make lunch (if applicable)
for the next day while dinner is being
prepared
****Smooth out the after-school routine
by avoiding over-scheduling a child with
extracurricular activities and spend time
discussing their day.
Evening Routine
Evening routines help children feel
secure, get organized and feel some
control over their anxieties and worries
about school. Ending the day on a
positive note benefits all members of a
family. An example of an evening routine
is:
Check assignments/homework and
notes from school
Supervise loading backpack and put
the backpack in a designated space

Read to your child or have them read

to you
Get them to bed on time
Some ways to make the evening
routine go more smoothly are:
Letting young children help in some
decision making, such as picking out
clothes, may help the child be more
cooperative
Children who dawdle may need more
monitoring during the evening routine,
and time adjustments may need to be
made. Parents need to be involved in the
process for routines to work.
Limited TV time is recommended. Make a
check-list of your evening routine and let
children check off the completed task.
Even with older children, discussing their
task lists and daily chores lets them know
you care.
The sleep habits of a teenager changes
during this time due to the onset of
puberty and physical changes that
continue throughout adolescence.

And the
winner is:

FCWC drops the

pounds for the
Biggest Loser

healthy
weight loss

options.

The Biggest Loser, FCWC Edition, does it

again with another nine month marathon
weight loss. Congratulations to this
years winner Stephanie Cullen.
When Stephanie Cullen stepped on the
scale on Jan. 23, 2015, she was 21
pounds heavier. She also managed to
shred several inches. This year she earns
the title of Biggest
Loser, but she also
lost the most inches
and had the most
consistent weight
loss for a nine
month period.
Her healthy weight
loss journey doesnt
end here. From
n o w , i t s a b o u t
sticking to a routine
and making healthy
choices.
Congratulations to
all the contestants.
We hope you keep
it up and remember
that your efforts can
improve your health
and the health of
your
entire
household.
Consult
the
Diabetes Program
and Public Health
for weight loss

The weigh in: Stephanie

Cullen on Jan. 23, 2015.

Back-to-School
bag lunches

After a week or two

those school lunches

can become as dull as

the brown bag
students carry back to
class. Heres a ideas
on what make from
quick breakfast meals,
lunches and after
school or before
practice fillers.

FEBRUARY 2015 NEWSLETTER/FAMILY

& COMMUNITY WELLNESS CENTRE

Peanut butter oat bites

Ingredients
2 tablespoons unsalted butter
2/3 cup creamy natural peanut
butter $
1/4 cup confectioners' sugar
3 tablespoons honey
1 teaspoon vanilla extract
1 1/2 cups Rice Krispies cereal
1 cup quick oats
1/4 cup raisins
1/4 cup mini chocolate chips
1/4 cup finely chopped lightly salted
dry-roasted peanuts $
Preparation
Melt butter in a medium saucepan over
medium heat. Remove pan from heat and
s t i r i n p e a n u t b u t t e r, c o n f e c t i o n e r s '
sugar, honey and vanilla. Stir in Rice
Krispies and oats and allow mixture to
cool.
Stir in raisins and chocolate chips. Form
mixture into 1-inch balls, then roll each
ball in chopped peanuts, pressing to
coat. Store in refrigerator.

FCWC NEWSLETTER/
SEPTEMBER 2015

Preheat oven to 450.

Heat a small nonstick skillet coated with
cooking spray over medium-high heat.
Add mushrooms and shallots; saut 2
minutes or until tender. Remove from heat;
stir in vinegar.

Mini red peppermushroom pizza

1/2 medium red bell pepper

1/2 teaspoon fresh lemon juice
1 garlic clove, minced
Cooking spray
1/2 cup thinly sliced shiitake
mushroom caps
1 tablespoon sliced shallots
1/2 teaspoon balsamic vinegar
1 ( 6 - i n c h ) I t a l i a n c h e e s e - f l a v o u re d
pizza crust (such as Boboli)
1 tablespoon thinly sliced fresh basil
3/4 cup torn spinach
6 tablespoons (1 1/2 ounces)
shredded fresh mozzarella cheese
1/4 teaspoon freshly ground black
pepper
Dash of salt

Place crust on a baking sheet coated with

cooking spray. Spread bell pepper mixture
evenly over crust, leaving a 1/2-inch
border. Sprinkle basil evenly over bell
pepper mixture; top with spinach. Spoon
mushroom mixture evenly over spinach;
sprinkle with cheese.
Bake at 450 for 4 minutes or until cheese
melts. Sprinkle with black pepper and salt.

Turkey wraps

4 large flour tortillas $

1 small head romaine lettuce, washed and
patted dry $
3/4 pound sliced turkey breast $
2 tomatoes, thinly sliced $
2 Kirby cucumbers, cut into spears $

Preparation

1/2 cup store-bought pesto

Preheat broiler. Place bell pepper half,

skin side up, on a foil-lined baking sheet;
flatten with hand. Broil 15 minutes or until
blackened. Place in a zip-top plastic bag;
seal. Let stand 10 minutes. Peel and finely
chop. Combine bell pepper, juice, and
garlic, stirring well.

Preparation
In the center of each tortilla, layer some
lettuce, turkey, tomato, and cucumber.
Spread the pesto over the top and roll like
a burrito.

Norway House Indian Residential School,

FCWC NEWSLETTER/
SEPTEMBER 2015

NCN FITNESS
CENTRE

PLEASE SIGN IN

NO OUTDOOR SHOES
PROPER GYM CLOTHES
MUST BE WORN
(SHOES, SWEATS,
SHORTS)
16 & UNDER MUST BE
ACCOMPANIED BY AN
ADULT
NO ONE UNDER THE
INFLUENCE OF DRUGS
OR ALCOHOL
WIPE DOWN
EQUIPMENT WHEN
DONE
RESPECT OTHER
MEMBERS
(CLEANLINESS, NO
FOUL LANGUAGE)
MUSIC CAN BE
CHANGED, KEEP
VOLUME AT SET LEVEL
RE-RACK WEIGHTS AND
REPLACE EQUIPMENT
WHEN DONE
BE SAFE AND HAVE A
GREAT WORKOUT

OPEN 7 DAYS A WEEK/12 PM-9PM

Back-to-school
bugs.

**All those students gathered in the same

classroom means a greater chance of spreading
germs and getting sick.

*job
opportunity

Foster Care
Our Foster Care department is
looking for respite/support
workers to work in our receiving
homes in NCN. Please contact
Mary Parisian or Kim D. Spence at
204-484-2341 for further info.

You can even ask your

school if your child is
allowed to bring a small
hand sanitizer bottle in
their backpacks, but
make sure you go over
how to properly use it.
And if those sniffles and
coughs start to come
tissue is always good to
have in the classroom.

germ
playgrounds
Kids dont have the same exposure to
germs as adults and their immune
systems are still developing. One of the
germiest places in school is not in the
bathroom, contrary to popular belief. It
gets cleaned regularly. According to Dr.
Harley Rotbart who is the author of
Germ Proof Your Kids its the drinking
fountain. He suggest teaching students
to run the water for a bit before drinking,
or kids can bring their own water bottles
to school and not share them.

Staying healthy
M a k e s u re y o u r c h i l d re n a re g e t t i n g
enough sleep. For school-aged children
thats about 10 to 11 hours of sleep
every night. Sleep deprivation lowers the
i m m u n e s y s t e m s a b i l i t y t o f i g h t a n
infection.
Exercise is another way to keep kids
healthy. It could be as simple as 40
minutes a day of running around time
even through the winter months. Whats
on the dinner table also helps keep
illnesses away. Look for foods rich in
vitamin C. They may not keep colds away
altogether but they can shorten them.
Children are more likely to get sick within
a month or two of heading back to class
and gathering of a classroom can make
the cough or cold spread easily. But this
isnt just among young children. It
happens to high school students and
i n c re a s i n g l y i n u n i v e r s i t y a n d c o l l e g e
classes and students are cramming in
study times. Also, clinics are starting to
schedule flu immunization days as the
next season of the bug occurs before the
end of the year.

FCWC NEWSLETTER/
SEPTEMBER 2015

KEEP CALM
AND

DO NOT
FEED THE
BEARS
NISICHAWAYASIHK FAMILY & COMMUNITY
CREE NATION WELLNESS CENTRE

NISICHAWAYASIHK FAMILY & COMMUNITY

CREE NATION WELLNESS CENTRE

About
The Family and Community
Wellness Centre was established
to support holistic wellness by
providing dierent opportunities
to members of Nisichawayasihk
Cree Nation. The Centre
provides services in Public
Health, Child and Family
Services, Counselling and other
family and community needs
programs. It has sub-oces in
Winnipeg, Brandon, Thompson
and South Indian Lake.

Vision
Nisichawayasihk Mithwayawin

Mission
In unity, we promote community
awareness, empowerment, and
a safe environment towards
holistic wellness.

***For more information and

resources on the FCWC visit us
on Facebook and find links to
our website.

14 Bay Road Drive Nelson House, MB R0B 1A0 Phone: (204) 484-2341 Fax: (204) 484-2351