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.