Monday, October 18, 2010

The Good Oil


A well oiled machine!


Cooking oil is an essential ingredient in a wide variety of dishes. Some oil is healthy and should be included in our daily diet. There are many varieties including: olive oil, soybean oil, canola oil, rice bran oil, sunflower oil, sesame oil, flaxseed oil and so on.


Olive oil is one of the healthiest and goes well with most Mediterranean dishes. Clinical research has shown that olive oil can promote heart health and assist in cholesterol regulation. Extra virgin oil is the most pure.

Flaxseed oil is rich in essential fatty acid which work throughout the body to protect cell membranes. Like omega 3 fish oil, this reduces the risk of heart disease, lowers cholesterol, improves hair and skin, reduces risk of cancer and balances hormones.

Sunflower oil is very low in saturated fat and high in vitamin E. It is also high in omega-6 fatty acids. It is often the oil of choice for snack foods such as chips.

Preferences for good health

Extra virgin olive for cooking

Cold-pressed unrefined vegetable oils such as sesame, sunflower, etc for salads

Oils low in saturated fat and high in monounsaturated fat

Unhydrogenated margarine

Reduce high fat such as butter

Avoid trans fatty acids or hydrogenated oils :coconut oil, peanut oil, cottonseed oil and palm oil.



Weight gain/loss

All oils have the same effect on weight.One gram of fat is equivalent to 9 calories.


Oil Storage

All oils whether refined or not are effected by exposure to light, heat and oxygen. Oil that is rancid loses the majority of its nutrients so it is best kept in a cool dry place or in the refrigerator. It may thicken if refrigerated but it should retain its liquid nature upon warming to room temperature.


Oils have different expiration dates. Refined oils can keep for well up to a year with the exception of olive oil which will keep for longer- even up to a few years. Oils high in polyunsaturated fats have shorter life spans keeping for about 6 months.



http://www.fatfreekitchen.com/cholesterol/cookingoil.html

Thursday, October 14, 2010

Focus welcomes David Taplin


David joined Focus Psychology in May 2010 as a consulting psychologist with over 22 years experience. David shows warmth and genuine empathy in helping people to live their lives more fully. In addition to private practice, he has worked in hospitals, mental health services, schools and university services to assist people whose lives have been effected by anxiety, depression, grief or trauma.


David has a particular interest in fathering and working with men and boys to achieve healthier emotional lives and relationships. This male perspective in therapy is particularly evident in the success David achieves with adolescents and young men. David has also worked in Health Service and Education Management and consults with executives and managers to achieve better outcomes while maintaining good mental health.

Wednesday, May 19, 2010

Getting Along With Family

Getting along with family members always has some difficult moments. Sometimes unresolved issues or habits impact our current situation. It helps to understand how our communication developed as well as finding ways to improve communication.
People may have different patterns of responding due to earlier life experiences. For example some people with military training may believe there is one 'right way' to do things and at times react angrily towards semingly small events, due to being trained to be ready to 'fight'. Some may find they tend to focus on the practical part of the problem rather than the emotional or relationship elements.
When a person is experiencing depression, anxiety or posttraumatic stress disorder (PTSD) they may have less energy towork on their relationships. Physical Illness can also impact on relationships in a similar manner to mental health problems.
Here are some techniques that we can choose to improve relationships with family members.
  • Choose a time and place to talk when you won't be disturbed and both are willing to talk.
  • Talk when you are not highly emotional
  • If either person becomes emotional or if the argument gets too heated, have a break and resume when both parties have cooled down. Undertake some constructive and calming activity during the break which may need to be up to 24 hours.
  • Be Respectful through listening, open body language and your tone of voice. Try not to criticise, be defensive, call names or use sarcasm.
  • Attack the problem, not the person. Own your part of the problem and use "I" and "We" statements rather than "You", which sounds blaming and creates defensive responses. For example, 'when this happens ....I feel hurt" rather than "You're such an idiot, you always do that!"
  • Stay on the Subject. Handle one problem at a time and do not bring up past mistakes.

Information taken from the Veterans and Veterans Families Counselling Service Newsletter 2010

Serotonin - Some Useful Information

Tryptophan is an essential amino acid with is conerted in our bodies into serotonin, a neurotransmitter or chemical in the brain. Low levels of the neurotransmitter serotonin are often associated with depression.
Our bodies can't produce tryptophan so we need to get it through our food.
Amino Acids are protein fragments, so it is protein-rich foods that can keep your serotonin levels in the happy zone. And the need for serotonin may even explain why we crave carbs - the blood-to-brain absorbtion of tryptophan is helped by carbohydrates, so those cravings may be our brains crying out for more serotonin.
This means protein and tryptophan-rich foods-such as chicken and turkey, tuna and salmon, beans and seeds - can be most effective when eaten alongside slow-release carbohydrates.
If you can improve your diet to include more tryptophan-rich foods, as well as increasing exercise, cutting out caffeine and sugar, and drinking more water, this will boost sertotonin production - doctors claim acts "exactly the same way as anti depressant drugs"

Extract taken from "How to lift your mood with the right food" SMH 22 April 2010

Lift Your Mood with Food


There is a wealth of research that suggests that certain types of food actually contain essential components for good mental health, with deficiencies potentially worsening diagnoseable mental disorders such as depression.
Two recent articles provide some useful information including links .
Thyroid problems can contribute to fatigue, moodiness, anxiety and depression, but a simple step to combat thyroid dysfunction is to get enough selenium. Selenium is a micronutrient found in plant matter that helps the body function and is found in abundance in brazil nuts. "If you have one to two brazil nuts a day, you get your daily intake of selenium".

Top Foods for increasing our intake of folic acid include yeast extract, green vegetables (lightly cooked) and beans and pulses.

One study showed that Mediterannean-style eaters were 30 per cent less likely to develop depression. Try swapping red meat and dairy for fish and olive oil and ditch processed foods in favour of fresh fruit and veg.
How to lift your mood with the right diet

How food can change your mood

Tuesday, May 18, 2010

Smile for Life

Smile and the world smiles with you. Now Research shows that smiling may give you more time in this world as well. US researchers analysed the smiles of professional baseball players from the 1952 Baseball Registry, rating each player's expression, noting where they had no smile, a partial smile or a full smile. Players with a broad smile lived an everage five years longer than players who didn't smile, the researchers reported in the Journal Psychological Science.

The Washington Post

Life and Death Struggle, An Ambo's Story

Day after day, paramedics pull mangled bodies from car smashes, crawl under fallen buildings and fend off attacks by drunks. They witness unspeakable trauma, some for decades, but when they collapse emotionally the ambulance service too often fails them.

One paramedic commits suicide each year in the state, on average, yet the ambulance service often refuses to accept battle fatigue is significant, in some cases blaming their personal lives instead.

The following article gives us an insight.

http://www.smh.com.au/nsw/everyday-heroes-pay-the-ultimate-price-when-the-siren-stops-20100430-tzah.html

Help Young Children Recognise Emotional Pain





"I've got a pain!"


Stress or indigestion?

Children may report emotional distress as a physical symptom. When children report a headache or tummy ache this may be a symptom of an underlying psychological problem. Parents can teach children from a young age to recognise emotional pain.

Clues to distinguish emotional pain could be that the onset is associated with another event such as fear or worry about a new or difficult situation .

If you suspect a psychological cause,

reassure the child and validate their experience.

Help the child understand the body signal for stress.

Assist them to relax and

make a plan about how to handle the stress.

teach how to cope do not avoid the situations

Congratulate the child when the pain eases.

Help them express their worry in a drawing, write a story, dance, play with a ball, be creative!. Children have a natural ability to use their imagination. This can assist them to be brave and face difficult situations.

Listen to the child's suggestions, they may come up with a magic thinking remedy! Remember we DO USE imagination with Santa Claus and the Tooth Fairy, why not try imagination for healing a psychological pain. Medical hynosis has a scientific basis which demonstrates how we can use the mind to improve health.

"If the pain persists of course, talk to your doctor."

Breathe in , Breathe out. Relaxxxxxx. Physical pain will be easier to manage when the patient is calm.

Lyn Everingham, Director
Focus Psychology

Wednesday, March 31, 2010

An Article by Dr Mark Donohoe, MB BS

Multiple Chemical Sensitivities

Multiple Chemical Sensitivities (MCS) is an acquired condition in which the sufferer becomes sensitised or abnormally reactive to volatile chemicals following prolonged, recurrent or high dose exposure to volatile chemicals. The most distinctive symptom is "cacosmia", or a heightened sensitivity and lowered threshold to odours that most of the population find inoffensive or would not notice.

Multiple chemical sensitivities is a condition that primarily affects the nervous system, particularly the brain, and most often has characteristic symptoms, including:
decreased short term memory,
poor concentration,
weakness,
fatigue,
dizziness, and
altered emotional states (emotional lability, often oscillating between anxiety and depression).

Recent published studies demonstrate alterations of SPECT brain scans, central evoked responses (especially visual and auditory), and altered autonomic nervous system function. The mechanisms of such damage remain unclear at present, but direct neurotoxicity is regarded as the most likely cause. There is no current evidence that the condition is reversible, and MCS appears to represent a form of subtle toxic brain damage with the potential for lifelong disability.

The sufferer's history and clinical state should meet the criteria laid down by Cullen et al, that multiple chemical sensitivities is "... an acquired disorder characterised by recurrent symptoms, referable to multiple organ systems, occurring if response to demonstrable exposure to many chemically unrelated compounds at doses far below those established in the general population to cause harmful effects. No single widely accepted test of physiologic function can be shown to correlate with the symptoms." (Cullen M. R. The worker with multiple chemical sensitivities: An overview. Occup Med 1987;2: 655-661).

This and subsequent publications suggest that the critical defining features of multiple chemical sensitivities are that:
it is an acquired disorder;
sufferers have recurring symptoms;
symptoms involve more than one organ system;
reactions and exacerbations are triggered by many chemically diverse substances;
reactions persist after separation of the person from the original causative agent(s);
reactions and exacerbations occur at very low dose of exposure.

Specific tests such as Auditory Evoked Response Potential (AERP) testing and SPECT brain scans have shown significant changes in people suffering Multiple chemical sensitivities, and these changes are consistent with neurotoxic brain damage. Minimising of exposure is the only proven way of reducing the disability experienced, as there is no form of treatment proven to be effective.

The degree of disability suffered by those suffering is very high, and there is currently no clear evidence as to whether the damage to the nervous system is permanent or temporary. My personal impression, based on my clinical experience with over 500 sufferers in the past nine years, is that recovery is rare, and that the condition is associated with permanent neurotoxicity, or brain damage, in adults.

I have insufficient data regarding recovery in children to make an informed judgement. From first principles, however, recovery would be more likely in pre-pubertal children, assuming that they have minimal ongoing exposure, because of the ability of neurons (brain cells) to regenerate and form new links during those years. Whether this does happen is an entirely different, and at present unanswered, question.

Although described and defined by Cullen in 1987, acceptance of Multiple chemical sensitivities as a distinct clinical entity (disease) has been slow in occurring. The fact that the dosage for such damage is so low, and apparently 'neurotic' symptoms are maintained many years after exposure, has led many people to dismiss it as a psychological complaint, or a psychiatric disease. As increasing evidence of neuro-biochemical and neuro-pathological changes accrue, this view is currently changing among serious researchers.

Of the 84 articles and letters in the peer reviewed literature from 1993 to 1996, the majority now support the view of Multiple chemical sensitivities as a distinct clinical entity deserving of further research. Of the original articles (as opposed to letters, opinions and editorials), 51 identify non-psychiatric causes and contributions as being of major importance in the development of Multiple chemical sensitivities, while 14 attribute the disorder to psychiatric or psychological causes. All note the neuropsychological abnormalities in sufferers. Thus is a significant reversal of the weight of medical opinion presented in the peer reviewed medical literature in the five years prior to 1993.

In my opinion, it would now be correct to say that the majority of the medical literature on the subject supports the existence of the disease, the organ specific pathology, and the low level exposure as a significant factor in causation and symptom generation. In Australia, the majority of physicians appear to be relatively unaware of the change in scientific perspective on this condition, while others who have previously publicly stated their incredulity about the existence of the syndrome appear to have understandable difficulties in changing their viewpoint based on the recent available data.

While the disease is now generally well accepted as a clinical entity, however, the mechanisms of damage and therapeutic approaches which may be of benefit to sufferers are far from elucidated. This is true for many diseases, however, including Multiple Sclerosis, most cancers, and sudden infant death, to name only a few.

Dr Mark Donohoe has asked that contact details are provided for himself as well as other useful contacts and resources.
Dr Mark Donohoe Mobile: 0411 193215. Fax: 02 9968 3378 or 02 9968 4778 Email:
mark@geko.com.au or mailto:Mark.Donohoe@clubmac.asstdc.com.auInstitute of Functional Medicine.

Wednesday, March 10, 2010

Establishing a Morning Routine for Children


You may find these printable cards useful in helping your children establish their morning routine.


Teens and Family Dinners

Researchers from the National Center of Addiction and Substance Abuse found that teens who have family dinners fewer than three times a week - compared with those who have family dinners five or more times a week - were much more likely to use drugs and alcohol and have less academic success. Teens who say they have family dinners but that there are distractions at the table also have higher rates of substance abuse than teens who have frequent family dinners without interruptions.
September 23 2009 from the National Center of Addiction & Substance Abuse

Tuesday, March 9, 2010

Study Links Cannabis Use With Psychosis

Young adults who used marijuana as teens were more likely than those who didn't to develop schizophrenia and psychotic symptoms, a seven year Australian study found.

Those who used the drug for six or more years were twice as likely to develop a psychosis such as schizophrenia or to have delusional disorders than those who never used it.

Research involving more than 3,800 young adults, released online by the Archives of General Psychiatry, found long-term users were also four times more likely to have psychotic-like experiences.

The findings build on previous research by author John McGrath Queensland Brain Institute at the University of Queensland. The study was the first to look at sibling pairs to discount genetic or envionmental influence and still find marijuana linked to later psychosis, the authors said.

"This is the most convincing evidence yet that the earlier you use cannabis, the more likely you are to have symptoms of a psychotic illness," said Dr McGrath, a professor a the institute in a statement.

The study also showed that among 228 sibling pairs, those who didn't use marijuana reported fewer psychotic-like delusions compared with those who used cannabis. That difference was statistically significant and reduces the likelihood that the psychotic problems caused by genetics or environment, the authors said.

Wednesday, February 3, 2010

St John's Wort

The botanical name is 'Hypericum Perforatum', this plant has a yellow flower with a long history originally named for the feast of John the Baptist. The old english word for plant is 'wort'.
This is the most popular herbal supplement for treatment of depression.

It contains a vast array of chemical compounds. of which Hyperforin is the most beneficial. Studies show that the measured amounts of the active ingredients varies considerably depending on the commercial preparation.
Action
Hyerian and hyperforin have been found to inhibit the reuptake of serotonin, dopamine and norepinephrine into the neural path . These pay a beneficial role in treatment of mild to moderately severe depression.
Caution
Before taking St Johns Wort, patients should discuss this with their doctor and/or pharmacist since there may be a problematic interactive effect when taken in conjuction with other substances.
Medscape Review 24/12/09