Greetings!
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| Vacation Tips for Eating Healthy and Staying Fit |
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We wait all year for vacation time and wonder if we
can truly enjoy ourselves and still maintain
reasonable eating patterns. Here are some tips that
may help you stay on track:
1. Plan ahead. Decide ahead of time that
you are committed to the cause of eating
nutritiously.
2. Pack snacks. Take the time to pack
some snacks that will give you energy and make you
feel full. Some good choices would be dried fruit,
nuts, pretzels, granola bars, and crackers with
cheese or peanut butter. This will help with the
in-between times when you are suddenly starving
and
wanting to reach for anything.
3. Don’t leave home hungry. Start your
vacation off with a good healthy meal before you
leave.
4. Hydrate yourself. Make sure you bring
plenty of bottled water to help fill you and keep
your energy level up.
5. Exercise wherever you are. Don’t skip
out on your regular exercise just because you are on
vacation. Figure out how to maintain your routine,
or try a new type of exercise – as long as you make
the time and stay active. This will increase your
metabolism and help with any little slips you may
have.
6. Prepare for action. Bring any
necessary clothing for activities you may engage in
to meet your exercise needs. If you are travelling to
a mountain area, be sure to pack hiking boots and
enjoy the variety of the workout.
7. Check out your options. As you get
closer to your vacation spot, be sure to take notice
of the food options along the way. Maybe you will
see a sandwich and salad shop or a grocery store
where you can pick up some good food. You will be
less likely to run to the closest fast-food place if you
are aware of other options nearby.
8. Adjust your attitude. Don’t view
vacation as a free ticket to consume as much of
anything you want. Try to stick to your healthy
eating habits most of the time and allow for small
treats that you might not be able to enjoy at home.
In other words, if you decide that you can have one
treat a day, make sure it’s worth it.
9. Concentrate on making memories. Focus on the parts of the vacation that will make it
truly memorable for you, such as spending time with
your family and friends or experiencing fun activities
in a different place.
10. Finally, be good to yourself. If you get
discouraged because you had a bad day nutritionally,
don’t dwell on it or let it take away from your
precious vacation time. Let it go and just decide to
do better tomorrow.
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| 10 Easy Money-Saving Ideas |
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Looking for quick and easy ways to save money?
Here are some simple steps you can take to save
those hard-earned dollars:
1. Get cash for trash. Have a garage sale
or participate in a community yard sale. You will
make money and reduce clutter at the same time.
2. Go wireless. If you make a lot of
long-distance calls and own a cell phone, sign up for
a plan with free nights and weekend calling, and
make all long-distance calls on the cell phone during
the free periods.
3. Park the car. Use public
transportation, or carpool with others. You will save
on gas and tolls, and gain extra time to read, work,
or socialize.
4. Shop used. Shop at consignment
stores for slightly used clothes and furniture.
5. Create a home theater. Rent a video
and make popcorn instead of going to the movies.
6. Carry out. Bring your lunch and/or
coffee to work instead of buying out.
7. Take out. Choose take-out instead of
dining out (saving on both alcoholic and
non-alcoholic drinks and tips).
8. Bulk up. Buy in bulk from wholesale
clubs for non-perishable items that you use
frequently.
9. Go surfing. Check the Internet for the
best online or store price.
10. Cut the cards. Use no more than one
credit card, and pay it off in full each month if
possible.
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| Ask
Dr. B: I Have No Reason To Be Depressed |
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Dear Dr. B.:
I have been very tired and unmotivated lately. I have
a hard time getting out of bed, have no interest in
doing anything, and get very irritable and short with
my husband and kids. It's the same at work. I'm
having a hard time concentrating and I'm finding that
I just can't seem to get much done lately. My family
is getting frustrated with me and I'm worried that I'm
going to lose my job if I don't start being more
productive. I just can't seem to shake this and it's
getting worse. I talked to my friend and she said
maybe I'm depressed, but I have nothing to be
depressed about. I have a good husband, nice kids,
friends, a beautiful house, and a job that pays
decent money. Please help as I don't think there's
anything wrong with me physically but I really feel
like I'm going crazy and it's scaring me.
- Ann S.
Dear Ann;
It has to be confusing and very unsettling for you to
be feeling so poorly with no identifiable cause. It is
quite possible that your friend's diagnosis is correct.
Not everyone realizes that depression can and often
does appear without a clearly identifiable trigger. In
fact, many capable, high-achieving people have
encountered depression at the height of their
careers. While psychological issues and life stress
can certainly lead to depression, physical factors
also can play a role as well. Depression can result
from changes in brain chemistry. These changes may
occur as a result of a genetic predisposition, or they
may reflect many different physical causes, including
thyroid problems, hormonal changes, medication side
effects, substance abuse, and so on.
Depression is a highly treatable problem. Both
psychotherapy and medication, and a combination of
the two, have been found to be effective forms of
treatment. Now is a good time for you to consult a
qualified mental health professional, preferably one
who specializes in depression, for assessment and
treatment. The best way to find a mental health
practitioner is to ask someone you know and trust for
a recommendation. In cases such as yours, it is
equally important to have a thorough evaluation by
your primary care physician, in order to rule out
medical problems and medication side effects.
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.
We regret that we cannot answer every question we
receive.
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| Calendar of Upcoming Events |
Hope and Inspiration Eating Disorder Support
Group
July 8, 10:00-11:00 a.m.
MEDA, 92 Pearl Street, Newton, MA
International Association of Eating Disorders
Professionals (IAEDP) Annual Conference
July 13-16
Chicago, IL
National Eating Disorders Association Annual
Conference
September 14-16
Bethesda, MD
Crisis Intervention Team (CIT) National
Conference
September 25-27
Orlando, FL
Alternatives 2006 Conference
October 25-29
Portland, OR
16th Annual Renfrew Center Foundation
Conference for Professionals
November 9-12
Philadelphia, PA
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Party Time? Avoiding Problems with Alcohol
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If you plan to drink at a party or event, here are
some tips to help keep you safe.
Plan ahead. Decide the maximum amount of
drinks you will allow yourself to have at the beginning
of the event and stick with it. Remember that the
safest course of action is to limit yourself to one or
two drinks.
Choose a reliable bartender. Try to be sure
a sober and responsible person is making or pouring
your drinks.
Give away the keys. If you plan to drink,
give your keys to someone who promises to stay
sober at the beginning of the evening.
Pace yourself. Sip drinks slowly, and drink
water or other non-alcoholic beverages in between
drinks.
Fill your stomach. Eat healthy foods to
avoid an empty stomach.
Avoid salt. Salty foods will make you thirsty
and want to drink more.
Be social. Engage in activities and
conversations or hit the dance floor so you will be
less apt to drink as quickly.
Don’t be fooled. Just
because you feel sober does not mean that you are,
and you cannot become sober by drinking coffee or
taking a shower. Be sure you have a reliable and
sober friend you can count on to keep you in
check.
Alcohol and depression – a dangerous
combination. Since alcohol acts as a
depressant, even mildly depressed individuals should
avoid drinking. This is even more important if you are
taking medications, which could cause dangerous
side effects when combined with medication.
Know your medications. Alcohol can be
lethal when combined with certain drugs. Ask your
pharmacist or doctor whether you can drink with the
medications you are taking, and if so, what amount
you can safely consume.
Be honest with yourself. Are you finding it
hard to follow the guidelines above? If so, you may
be developing a problem with alcohol. It may be time
to review your drinking habits with a qualified mental
health professional or a certified alcohol counselor.
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