Recipe: Easy, Healthy Banana Bread

Easy, Healthy Banana Bread
Serves 12

Ingredients:
4 overripe medium bananas, mashed
¾ cup wholemeal self-raising flour
¼ cup plain wholemeal flour
1 tsp ground cinnamon
1 tsp vanilla essence
1/3 cup brown sugar
½ cup skim milk
50g low-fat spread, melted

Method:
1. Preheat oven to 180°C fan forced/200°C (gas ovens). Grease 11x21cm loaf pan and line with baking paper, allowing paper to overhang.
2. Sift the combined flours and cinnamon into a bowl. Stir in the sugar and make a well in the centre.
3. In a separate bowl, mash the banana and then add the milk, vanilla essence, and melted spread. Stir until well combined. Add this to the flour mix and stir until just combined.
4. Spoon mixture into the loaf pan and smooth the surface.
5. Bake for 45-55 minutes (60mins for gas ovens), or until a skewer inserted in the centre comes out clean. Remove loaf from oven and let sit for 5 minutes. Turn on wire rack and allow to cool completely.

Variations: to make gluten free, use 2 cups of gluten free self-raising flour; add 1/3 cup of blueberries, chopped dates or chopped walnuts, or ½ cup desiccated coconut for banana-coconut bread! To reduce sugar, substitute with honey or pure maple syrup, or use ¼ cup sugar and ½ cup apple sauce).

Anxiety and depression busters: Bananas are a great source of magnesium, a tranquilising vitamin that aids muscle relaxation and stress relief. Bananas are also high in potassium; low potassium can lead to fatigue, depression and mood changes, so increasing this vitamin can ward off these nasty states. Again, the wholemeal flours contain B vitamins, important in fighting anxiety symptoms. Milk contains B3 and B12 vitamins and calcium, which also helps relieve anxiety and depression symptoms. Add walnuts to increase magnesium and Alpha-Linolenic Acid, an Omega-3 essential fatty acid that is believed to reduce occurrence of panic attacks.

By Pree – ADAVIC Volunteer – September 2010

Recipe: Omelette Roll

Omelette Roll(Serves 2)

Ingredients:
4 eggs
4 tablespoons water
A little olive oil
10-12 washed baby spinach leaves
4 tablespoons creamed corn
2 tablespoons parmesan cheese
Freshly ground black pepper

Method:
1. Lightly beat eggs and water together with a fork.
2. Pre-heat frying pan. Add a little oil, heat, then pour in egg mixture.
3. Using a spatula, draw cooked mixture to the centre of the pan. Tilt pan allowing uncooked egg to flow to the edge. Repeat until mixture no longer flows.
4. Spread the corn mixture evenly over the omelette. Top with some roughly chopped up baby spinach leaves.
5. Roll up the omelette then let it slide gently out of the pan. Serve warm with a side salad or to your own liking.

Note:
Try other filling ideas like smoked salmon and spinach leaves or sautéed mushrooms with chopped bacon or stream fresh asparagus with grated tasty cheese.
This recipe cannot be frozen.

WEB PSYCHOLOGIST - HEALTH TIPS

By Sally-Anne McCormack
Dip T (Psych Maj); Postgrad Dip Psych (Ed); B Ed; M Psych (Ed & Dev)
Clinical Psychologist M.A.P.S.

Internet Addiction

When you just read this heading, what were you thinking? Did it ring any bells for you? Do you think that you (or someone close to you) may be addicted?

Computers are a part of our everyday lives. Right now, I am writing this article on my computer, while watching a television show on my second screen, and surfing the internet for research to include in this article. Hmmmmm, does that mean that I am addicted?

Well, no it does not. Firstly, computers are a wonderful tool which help many of us function more efficiently than we otherwise could. For example, it would be very tiresome having to type or write this article, realise that it would be better to insert a paragraph above this one, and therefore have to ‘start again from scratch’.

I am also pleased that I can do my banking at any time of the day or night, and look up the specials at my local supermarket now to organise my shopping list for tomorrow. I can even click a couple of buttons on my computer to record the television segments I like and watch them back later.

The jury is still out as to whether there is an actual condition called “internet addiction” or “computer addiction”. However, many would argue that on the other hand there is because in some people it interferes with their daily functioning. However, there are many who argue that it is not a clinical diagnosis because a person cannot be addicted to an inanimate object. Others cynically believe that America will not allow it to be an official diagnosis because their insurance companies would likely go bankrupt having to fund treatment for this condition.

Regardless of definitions, many of us recognise that we may be spending too much time on our computers and would like some tips as to how to better manage it. So, here goes…

Tip One. Track your time online. You may not even realise how much time you are spending on your computer. Write a log when you start and when you finish each session on the computer. It would also be advisable to take note of what you are actually doing during that time (eg. Checking emails, visiting particular websites, etc.). Even better would be for you to additionally record how you are feeling at the time you start (eg. Bored, angry, anxious, etc.), and how you feel afterwards. Did your mood change? Did it meet a need for you?

Tip Two. Set time limits for yourself. Grab a timer and set yourself specific times to use the computer. For some of my clients who use the computer every waking moment, I generally set them 3 two-hour blocks to use the internet throughout the day. Some find this difficult, but any restrictions are a move forward towards more positive functioning.

Tip Three. Schedule a pleasure activity. Find an activity that is NOT technology-related to do EVERY day. Some people like to do their nails, walk the dog, or read a magazine. Put it in a diary and make sure that you actually do it! While you are engaging in this activity, you are not on the computer. AND you are developing new interests!

Tip Four. Make a deal with yourself. Make a decision to have at least one day a month that is technology free. Put it in your diary and stick to it! In addition, perhaps try to have one specific hour every day that is computer free as well! Turn off your computer (do not just leave it on standby – it means that you will be less likely to “just check” it) and put your phone aside. Get some work done during that time.

Tip Five. See your local family doctor. A recent Australian study confirms that depression and computer “addiction” go hand-in-hand. Discuss your issues with your doctor to see if there is an underlying mental health issue that may require treatment.

Now having written and read through all of the tips above, I think I could probably make some changes in my own life and take some of my own advice. However, as my parents used to say to me - don’t do as I do, do as I say!

Sally-Anne McCormack from WebPsychologist is a Melbourne clinical psychologist, media consultant, author, former teacher and a mother of 4. Her first book -“Stomp Out The ANTs” – for people with anxiety and depression was launched by ADAVIC in March 2010. Visit her websites - www.WebPsychologist.com.au , www.CyberPsych.com.au and www.ParentsOnline.com.au which offer advice, resources and FREE email newsletters.

Sally-Anne is registered as a media spokesperson with the Australian Psychological Society (A.P.S.). She is often seen on Channel 7’s “The Morning Show” and has practices in Blackburn and Burwood East, runs adult and child/teen groups for depression, anxiety and insomnia, sees individual clients. Sally-Anne also offers online counselling.
She can be contacted via email (sally-anne@optusnet.com.au) or by telephone (03) 881 22 373.

Matthew Newton back in rehab

Controversial TV personality Matthew Newton has been forced to quit his hosting role on The X Factor days before the show goes to air to look after his health.

In April, Newton - son of showbiz couple Bert and Patti Newton - spent 28 days in Melbourne's Malvern Private Hospital, which specialises in drug and alcohol issues.

On Monday the Seven Network issued a statement saying his health is the reason Newton has been forced to withdraw from the much-heralded show, which is due to go to air on Monday, August 30.

"Matthew had a strong commitment to the program - he has tried his utmost to make it work," the statement read.

"He has the support of his family and close circle of friends as he works his way back to full health."

The The X Factor's high-profile judges are singers Ronan Keating, Natalie Imbruglia and Guy Sebastian and controversial radio shock jock Kyle Sandilands.

News Ltd says Newton was escorted back to Australia by one of the show's producers after getting into a fight with girlfriend Rachael Taylor in a Rome hotel.

After his stint in rehab earlier this year, Newton told New Idea magazine he was a "work in progress".

"I don't think there comes a time where you go: 'Great, now I'm fine. Now I'm sorted'," he said.

"It's a constantly evolving process. For me, it's about working towards being a happier, better person."

He added: "One of the things I learnt [in rehab] was that I am just like everyone else - I am flawed."

Think

If you think you are beaten, you are;
If you think you dare not, you don't;
If you'd like to win but you think you can't,
You can almost be certain you won't.
If you think that you'll lose, you are lost,
For out in the world you will find
Success begins with a person's will;
It's all in the state of the mind.
If you think you're outclassed you are;
You've got to think high to rise.
You've just got to be sure of yourself
Before you can win the prize.
Life's battles don't always go
To a stronger or faster man;
But sooner or later the person who wins
Is the person that THINKS they can.
- Anon.

Poem!!!

Don’t Quit!
When things go wrong, as they sometimes will,
When the road you're trudging seems all uphill,
When the funds are low, and the debts are high,
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but don't you quit.
Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about,
when he might have won had he stuck it out;
Don't give up though the pace seems slow,
You may succeed with another blow.
Success is failure turned inside out,
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far;
So stick to the fight when you're hardest hit,
It's when things seem worst, that
You Must Not Quit.
- C. W. Longenecker

AFFIRMATIONS FOR KIDS

Compiled by Ted DeCorte, M.A.

My needs are important.

I can try new things with a friend.

I will take it easy on me today.

I am loveable and capable.

I am a worthwhile person, even if I can’t do something well.

I will listen to my body. I will exercise, eat right and get some good sleep.

I can be excited about everything.

I can find fun things to do all by myself.

I can begin to make a new friend today.

I can accept that it is OK to be different and know I am special.

A few important points on Doctors and Medications!

Recognise that not all GPs are directly familiar with or have personal knowledge of anxiety except on an academic level.

Medicine is still essentially conservative - there may be other natural options

Regard your doctor as a person with some specialised training in one particular modality, but not a specialist in ALL areas. Therefore they may have SOME knowledge that is helpful to you, but it is not necessarily the ONLY knowledge you can gain.

Doctors, as people, also have different preferences in the way they practice medicine as well as different approaches. Some may not be interested in emotional problems, preferring a more technical approach. Ask to be referred to another more "listening" doctor if you find this is the case.

Don't be afraid to ask WHY?

Recognise that you are paying the doctor to provide a service, which should be delivered to YOUR satisfaction - including providing you with all of the information you require.

There are several doctors now available who have also studied natural therapies. If you would like a more holistic approach, these may be the answer.

SUGGESTED QUESTIONS:
What precisely can I expect the medication to do?
What are the side effects?
How long till the medication takes effect?
How long should I expect to be on medication?
What happens if I choose to come off it?
Are there any precautions I should take? (e.g. avoiding certain foods, operating machinery etc.)
Information provided by Bev Aisbett,Counsellor & Author of LIVING WITH IT and several other self-help books.

Physical Exercise

Physical exercise is extremely important for people who live with high levels of anxiety as it can directly release the build up of tension in the muscles from turning on the anxiety response. Do you exercise? Think about how you feel when you do, and how you feel when you don't. It is important to try and make exercise a regular part of your life. Exercise, when used in conjunction with other therapies, will more than likely bring you wonderful benefits in helping to manage, reduce and eliminate unwanted anxiety from your life.

SOME GOOD REASONS FOR EXERCISING INCLUDE:
People often report that they feel good after exercising, LESS stressed, anxious or depressed.
Exercise triggers feelings of calmness or happiness from a few minutes to hours afterwards.
Regular exercise boosts physical fitness and helps control weight, which in turn affects self esteem.
It helps regulate sleep cycles - leaving you feeling more rested and more energetic.
Increases energy levels and therefore you are better prepared to tackle the day.
People who exercise usually make healthier nutrition choices.
Helps increase concentration and mental alertness.
Exercise is nurturing to body and mind.
It can give you a sense of accomplishment.
It can aid in taking your mind off your worries by giving you something else to focus on.
Decreases excess adrenaline in the bloodstream (it’s presence can keep you in a state of arousal and vigilance)
Improves circulation, digestion, utilisation of food and elimination processes.
13. Decreases cholesterol, blood pressure and weight.

As you can see, there are many benefits of exercising. To maximise its effect for mood enhancement and decreasing anxiety, the following objectives are encouraged.

It is recommended to exercise approximately 4-5 x a week.
Variety helps to maintain interest.
Make it fun!!
4. Aerobic activity has been reported to be more beneficial.

Start slowly and build up if you haven’t exercised for a while, or ask a friend or relative to help motivate you. Overall, it shows that physical activity is good for the mind, body and spirit. If you’re not exercising on a regular basis, you might be missing out on an easy, inexpensive and safe way to help cope with stress, anxiety and worry. As well as reducing muscle tension exercise can also enhance your mood and enjoyment of life.

The information above has been provided by Janet Schloss, a qualified Naturopath and Nutritionist from Brisbane, Australia.

From Anxiety Network Australia - http://www.anxietynetwork.com.au/

Positive Affirmations for Anxiety Relief!!!

-I am relaxed
-I am calm
-I am at peace with myself and the universe
-I am part of the whole of creation
-I am one with every being on the planet
-I now attract soothing and calming energy into my body
-I now accept the warmth and love the universe is giving out
-I now love myself
-I am a loving giving being allowing the power of the universe into my life
-I am accepting of myself the way I am right now
-I am accepting of the universe the way it is right now
-I now allow peaceful warm light into my body
-I now allow the light inside to lift me up
-I now allow the light inside to sooth me
-I now allow the light inside to be me
-I am calm and relaxed all is well in my world

What's On at ADAVIC!!!

What’s on at ADAVIC!!!

Thursday, 2nd September 2010
1.30 pm – 3.00 pm
Phyllis Hore Room (Kew Library)
Cnr Civic Drive & Cotham Roads, Kew

Parenting Support Strategies: ‘Separation Anxiety in Children – Origins and Management’ by Ruth Rosalion, Clinical Psychologist!
This information session will describe and explain the onset of symptoms of Separation Anxiety Disorder and provide an outline of effective treatments.
Fear of separation from parents or caregivers is a normal phase during infancy from around 7 months to 3 years. Separation Anxiety Disorder (SAD) is a mental heath disorder and can extend well beyond this early age span. It begins in childhood and is characterized by worry and distress, well out of proportion to the situation of temporarily leaving home or otherwise separating from loved ones. Four to five percent of children and adolescents suffer from Separation Anxiety Disorder. Symptoms include school refusal or school phobia, resistance to going to bed at night, and physical complaints in reaction to actual or anticipated separation from primary caretakers. Up to 80% of children who refuse school qualify for a diagnosis of Separation Anxiety Disorder. Symptoms can be severely debilitating and cause great anguish to the child or adolescent and to their parents.
Separation anxiety disorder is caused by a combination of genetic and environmental factors. Psychological treatments, such as behavioural or cognitive-behavioural are effective and considered preferable to medication. The approaches to treatment to be presented involve the child, parents and teachers. Left untreated, children with Separation Anxiety Disorder are at high risk for developing further mental health problems, particularly other anxiety disorders or depression.

Bookings can be made at this direct link:

http://www.adavic.org.au/product-view.aspx?Id=83

THE PLUM - POEM!!!

You can learn that you cannot be loved by all people
You can be the finest PLUM in the world,
RIPE – JUICY – SUCCULENT
And offer yourself to all.
However you must remember there will always be people who do not like plums.
You can learn to understand that if you are the world’s finest plum,
And someone you like does not like plums
You have a choice of becoming a banana.
However, you need to be warned that if you choose to become a banana,
You will be a second-rate banana,
However, you can always be the best plum.
You need to understand that if you choose to be a second-rate banana,
There will always be people who do not like bananas,
Furthermore, you can spend your life trying to become the best banana (which is impossible if you are a plum),
Or: You can seek again to be the
BEST PLUM!!

Seven Great Ways to Start Your Day!!!

Put on some music
Music therapy has been shown to reduce stress and have a positive effect on health. But you don’t need a therapist to enjoy some of the benefits music has to offer. Listening to music as you get ready to start your day will create positive energy and a soothing sense of peace (or a sense of fun, if you play party music). Music can compliment other healthy habits adding a sense of peace to a yoga workout, putting a spring in your step on a morning walk, or stimulating your mind as you write in your journal.

Stretch in the Shower
The hot water will loosen up your muscles, so it’s easier to get a good stretch. The act of stretching will help release stored tension and enable you to start the day feeling more relaxed, at peace, and ready to handle what comes your way.

Eat a Balanced Breakfast
For those of you who start the day on coffee, read this! Breakfast is known as ‘the most important meal of the day’ for a very good reason: a healthy meal in the morning can balance your blood sugar levels and give you the sustenance you need to handle physical and mental stress. Without it , you will be less resilient, both physically and mentally, Be sure to have plenty of protein and fruit, not just caffeine and empty calories!

Drink Green Tea
Sipping a warm cup of tea is a soothing activity that will help you prepare for the day ahead and feel nurtured. Green tea is loaded with antioxidants, so it’s a delicious and healthy choice.

Write in Your Journal
Journal writing has many health and stress management benefits, and can also lead to increased self awareness. Writing once a day can help you feel focused, process negative emotions and solve problems.

Morning walk
Walking has so many health benefits, the stress management benefits are practically just gravy! A morning walk can get you ready for your day, help you sleep better at night, lower your stress level, and reduce your risk of numerous health conditions. And if you bring a dog with you, you’ll be lavished with attention as well!

Yoga
For a healthy body and peaceful mind, few activities give as much ‘bang for our buck’ as yoga. Combing all the goodness of several stress management techniques such as diaphragmic breathing, meditation, stretching and more, yoga provides some of the best stress management and health benefits you can find in a single technique. A good way to start your morning is by doing a series of yoga poses call Sun Salutations.

Poem!!!

An Attempt

by Nicci Wall

I feel the suns warmth upon my back,
I see its gleam on the dew covered grass.
All around me things appear much brighter,
No longer does my life seem a farce.
I am making an attempt to change,
The things in life which get me down.
By accepting choices made by those around me
Maybe even choosing to leave this town.
Although I will no longer accept responsibility
For choices that were not mine.
I won’t let the chance to have my say go by,
For then my efforts would be a waste of time.
So back into counselling it is I go,
Hopefully for the final healing journey.
As I plan on emerging from this bout,
A new person and mentally healthy.
And if by chance I don’t succeed,
There are no promises it will be the end.
To counselling I will return once more,
And I am prepared to do it again and again.

ADAVIC's Meetup Social Group!!!

If you haven't as yet joined our Meetup group, don't delay as there are many social events planned plus you will receive notifications about the support groups as well.
Here is the link for our social events group




http://www.meetup.com/ADAVIC-Social-Events/

Stomp out the ANTs - Book Review!!!

Stomp out the ANTs (Automatic Negative Thoughts)
By Sally-Anne McCormack

Sally-Anne McCormack is a registered psychologist, former teacher and mother of four. She has extensive experience dealing with a broad range of psychological disorders such as anxiety and depression, but has a particular interest in working with children and adolescents. Stomp out the ANTs is a fantastic resource for individuals of any age who are experiencing recurrent negative thoughts, and wish to squash such thoughts in order to lead a happier, worry-free life. The book teaches the reader simple strategies for identifying and effectively dealing with negative thoughts, and replacing them with more positive thoughts and therefore feelings.

The book opens with a heartfelt message from the author stating that individuals suffering from ‘mood disorders’ such as anxiety and depression are not alone, and certainly are not at fault. The author creatively likens the ANTs in our heads to the pesky insects that invade all of our homes at some point, and reassures us that we should never feel shame or embarrassment about the current ‘infestation’. Furthermore, just as some individuals are reluctant to use insect sprays on surfaces used to prepare food, many individuals are reluctant to take medication in order to wipe out their ANTs. This, too, is completely rational and understandable, and all of the techniques taught in this book are chemical-free!

Borrowing from the psychological principles of cognitive-behavioural therapy (CBT), the book teaches readers to correct the chemical imbalance in the brain that causes mood disorders, simply by altering current thinking patterns. By teasing apart and tuning into our thoughts and feelings and attributing how we feel to our thoughts rather than the immediate situation or context in which the feeling occurred, we are able to control the thoughts that enter our heads. Put simply, events themselves do not cause us to feel good or bad; rather, it’s the thought that accompanies the event that determines how we feel. We cannot change events however, we can change our thoughts and feelings in response to life events! Learning that thoughts cause feelings endows readers with a sense of control over their thoughts and encourages them to stop worrying about things they have no control over, to stop blaming others and to help themselves.

By Amy—March 2010

I ♥ Me by Bev Aisbett - Book Review!!!

With the success of five self-help books, Bev Aisbett gives us yet another eye-opening and thought-provoking read. As always, the author personally illustrates her books with this one no exception. ‘I Love Me’ is described as a guide to being your own best friend. It touches on a variety of feelings from anger and depression, to loneliness and hurt.

The book explains simple yet truthful notions, which everyone could only benefit from understanding. The main concept of ‘I Love Me’ is that to make relationships with others easier (and so too life in general), a lot of concentration on self is needed, including self-appreciation, self-love, self-realisation, and self-awareness. Whilst these concepts may sound confusing, Bev’s book explains them so that the reader will not feel overwhelmed. It is easy to read and simple for anyone to understand.

Even if you are not personally suffering self-esteem issues, or do not feel you lack self-love; this book can still be an insightful read. You may even find that the book shares completely relatable ideas you were previously unaware of!

‘I Love Me’ is a highly recommended and pleasurable read. It offers deeper insights into who
you are and the importance of loving yourself unconditionally.

By Alyssa – Placement Student ACAP

Winter Quotes

~ One kind word can warm three winter months. ~
~ Winter is on my head, but eternal spring is in my heart. ~
~ Winter is nature's way of saying, "Up yours." ~

~ If we had no winter, the spring would not be so pleasant: if we did not sometimes taste of adversity, prosperity would not be so welcome. ~

~ Winter is the time for comfort, for good food and warmth, for the touch of a friendly hand and for a talk beside the fire: it is the time for home. ~

Sorry again!!

Hi to those who might be following the ADAVIC blog...sorry it hasn't been updated since May....so many things to do and not much time for me to be here.

I will update some articles and stories today!!!!