Greetings!
| In this issue... |
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| Foods
to Help You Feel Fuller |
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Do
you find yourself feeling hungry shortly after you have eaten
a big meal? Maybe you should take a closer look at what you
are eating instead of focusing on the amount of food you
consume.
Studies have shown that certain types of food will actually
make you feel full faster. By making some different choices
in your meals, you may feel more satisfied as you go on through
your day. Think of your body as the most valuable tool you
have and choose foods that will allow it to perform optimally.
Read
on..
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| Stepping
Out of the Shadows |
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Laveranues Coles, an All-Pro wide receiver for the New York Jets, made
headlines recently when he revealed having been sexually abused as a
young boy.
Mr. Coles spoke eloquently about the pain that the sexual
abuse caused for him, and made references to the professional
help he received that played a role in his recovery. Although
he said that he has been able to put the abuse behind him,
he indicated that there are still times when the subject resurfaces
and there is a need to talk about it again. He also pointed
out that denial holds us back as a society from acknowledging
the full scope of this problem.
Read on...
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| Minimize
Stress by Getting a Jump on the Holidays |
|
The holidays will be here before you know it. Here are some
steps you can take now to make them a little less stressful:
Start holiday shopping now. Avoid the crowds and watch for
sales.
Buy gifts in bulk. If you find a unique or fun gift, consider
picking up a few.
Hang outdoor holiday lights now, especially if the weather
is warmer, so all you need to do is plug them in when the time
comes. (Be sure to test the lights first!)
Read on...
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| Ask
Dr. B: Concern About Nephew's
Twitching |
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Dear Dr. B.:
My ten year old nephew is really twitchy. Sometimes he will
get into blinking, rolling his eyes, or shaking his head, and
will do it for weeks. Other times he will do things with his
tongue, or make the same sound over and over again. My sister
and brother-in-law are at their wits’ end. They have
tried everything, including punishment and time out, but he
keeps doing these things. His younger sister who is five, has
had a few serious medical problems, but is fine now. Do you
think this is my nephew’s way of getting attention for
himself? Or is he just a nervous kid?
- Richard W.
Read on...
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Sure to Receive Future Newsletters: Add Us to Your Address Book |
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be sure that your ISP recognizes MySelfHelp.com as a trusted
and reputable site, please add info@MySelfHelp.com to your
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|
| |
| Foods
to Help You Feel Fuller |
|
|
Do you find yourself feeling hungry shortly after you have eaten a big
meal? Maybe you should take a closer look at what you are eating instead
of focusing on the amount of food you consume.
Studies have shown that certain types of food will actually
make you feel full faster. By making some different choices
in your meals, you may feel more satisfied as you go on through
your day. Think of your body as the most valuable tool you
have and choose foods that will allow it to perform optimally.
The Benefits of Fiber
One of the reasons that fruits and vegetables are a good
choice in your diet is that they contain so much water and
fiber, resulting in you feeling fuller faster. Try adding an
additional piece of fruit or vegetable to your meal rather
than concentrating on cutting back on calories. Whenever possible,
add fiber, which provides slow-release energy to get you through
the day. Choose whole wheat bread and cereal to sustain you
until your next meal.
Don’t Forget Protein
Foods high in protein will also make you feel fuller longer.
You don’t have to cut out carbohydrates completely. Try
adding peanut butter to your bagel in the morning. Small snacks
during the day that include high protein foods may also help
keep the hunger away. Try to avoid traditional high sugar snacks.
Instead, try cheese, protein bars, or fruit.
Foods to Avoid
Everyone knows that sugar filled snacks and fatty foods are
not good for you, but there is another reason to limit these
types of food. They are not efficient sources of energy and
will not fill you up for long. Stay away from empty calories
in soda or juice, which also only provide a temporary fullness.
Try a glass of low-fat milk (even chocolate) and you will stay
satiated longer.
Finally, it is important to learn to listen to your body and
stop eating when you feel satisfied not when you are full.
When you are finished eating, your stomach should feel good,
not uncomfortable. Be good to your body when it comes to the
food choices you make and it will do great things for you!
By Barbara McGill
Top
of newsletter |
| Stepping
Out of the Shadows |
|
Laveranues Coles, an All-Pro wide receiver for the New York
Jets, made headlines recently when he revealed having been
sexually abused as a young boy.
Mr. Coles spoke eloquently about the pain that the sexual
abuse caused for him, and made references to the professional
help he received that played a role in his recovery. Although
he said that he has been able to put the abuse behind him,
he indicated that there are still times when the subject resurfaces
and there is a need to talk about it again. He also pointed
out that denial holds us back as a society from acknowledging
the full scope of this problem.
Like many children, Mr. Coles was abused by someone close
to him – in this case by his step-father. Once he disclosed
the abuse, his mother took immediate steps to protect him,
divorcing her husband and seeking out treatment for her son.
Unfortunately, not all children are as fortunate. Some never
find a way to disclose the abuse, while tragically, others
reveal the abuse but are not believed or adequately protected
by the adults in their lives
While some entertainers and professional athletes seem to
use their celebrity status only for selfish purposes, there
are also those who, like Mr. Coles, try to use the platform
they have to make a real difference in people’s lives.
He said that he was making this information public in the hopes
that it might help other children who are being abused to come
forward for help. I believe that his actions will have such
an impact.
Many people, particularly boys and male adolescents, look
upon a star athlete as the embodiment of strength, courage,
and masculinity. Mr. Coles has set a wonderful example for
them – and all of us - to emulate. He has shown true
fearlessness when it really counts, and in doing so, has offered
comfort and hope to many victims of sexual abuse, young and
old alike.
By Richard Bedrosian, Ph.D.
Top
of newsletter
|
| Minimize
Stress by Getting a Jump on the Holidays |
The holidays will be here before you know it. Here are some steps you can take
now to make them a little less stressful:
Start holiday shopping now. Avoid the crowds and watch for
sales.
Buy gifts in bulk. If you find a unique or fun gift, consider
picking up a few.
Hang outdoor holiday lights now, especially if the weather
is warmer, so all you need to do is plug them in when the
time comes. (Be sure to test the lights first!)
Take photos for greeting cards and have them printed now.
Suggest picking names among family members, relatives, friends,
and co-workers, so that it will not be necessary to buy gifts
for everyone.
Consider charitable options. Choose to donate to a favorite
charity in lieu of giving gifts - especially for adults.
By Caren Kenney Top
of newsletter |
| Ask
Dr. B: Concern About
Nephew's Twitching |
Dear Dr. B.:
My ten year old nephew is really twitchy. Sometimes
he will get into blinking, rolling his eyes, or shaking his
head, and
will do it for weeks. Other times he will do things with his
tongue, or make the same sound over and over again. My sister
and brother-in-law are at their wits’ end. They have
tried everything, including punishment and time out, but he
keeps doing these things. His younger sister who is five, has
had a few serious medical problems, but is fine now. Do you
think this is my nephew’s way of getting attention for
himself? Or is he just a nervous kid?
- Richard W.
Dear Richard,
Your nephew sounds like he is experiencing motor and vocal
tics. These tics are often interpreted by lay people and
even some healthcare professionals, as symptoms of stress or
anxiety.
However, the kinds of tics your nephew is experiencing may
more likely reflect an underlying neurological disorder,
such as Tourette Syndrome. His parents should ask his pediatrician
to refer him for a thorough evaluation by a pediatric neurologist,
preferably one who specializes in “movement disorders”.
While they are waiting for the evaluation, they may also
want to contact the Tourette Syndrome Association (http://www.tsa-usa.org/ ), which is a great source of support and information on tic
disorders.
Dr. Richard Bedrosian is a clinical psychologist, president
and founder of MySelfHelp.com, Associate in Psychiatry at the
University of Massachusetts Medical School, and author of “Treating
Family of Origin Problems: A Cognitive Approach”.
Send your questions for Dr. B. to info@myselfhelp.com. You
will remain anonymous if your question is printed in an upcoming
newsletter.
Top
of newsletter |
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| New
Program to Help You Cope with Grief |
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The new Coping with Grief program is now available from
MySelfHelp.com. This interactive, online program provides comfort
and support for those struggling with the loss of a loved one.
Interactive exercises teach new strategies for coping with the
challenges of these difficult times. The program was developed through a grant from the National
Institute on Aging, part of the National Institute of Health,
and helps you:
- Overcome misconceptions about grief
- Accept and express your emotions
- Use your support system more effectively
- Find positive ways of remembering your loved one
- Learn strategies for handling difficult days
Learn
More
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