During divorce kids cope much better when both parents have consistent rules and are actively involved in their lives. See “Helping Adolescents Survive Divorce” under Interesting Articles.
The average child in the U S will view more than 200,000 violent acts in the media before age 18. This can result in increased anxiety or desensitization to violence.
About 20% of U S teens engage in sexting. Sending or receiving sexually explicit messages can result in criminal charges. See “The Sexting Phenomenon” Under Interesting Articles.
All kids grieve differently. Never force a child to attend a funeral. Instead find a way to honor or remember the loss in some other way (scrapbook, photos, and stories).
Eating meals together as a family reduces a child’s risk for depression, anxiety and substance abuse.
School aged kids and teens need at least 10 hour of sleep per night. Sleep deprivation leads to greater risk for depression and anxiety in adulthood.
Technology lighting on computers, TVs and cell phones can interfere with melatonin, a sleep promoting hormone.
Include These Foods for Healthy Living
Written by Laura A. Lees, PSY.D., CEDS-
font size
decrease font size
increase font size
The following foods have been found to be health-promoting. This is not an exhaustive list, nor are these the only foods you should eat.
It is important to maintain balanced eating that includes the three main nutrients we require everyday -- carbohydrate, protein and fat. This list is meant to be used as a guideline for choosing foods that can contribute to physical and emotional health. As you plan out meals, these are excellent choices and ingredients to include:
FRUITS
Blackberries                    Cantaloupe
Raspberries                     Mango
Blueberries                     Oranges
Currants                         Peaches
Gooseberries                   Strawberries
Apricots                         Grapefruit
Kiwi                               Pineapple
Mandarin Oranges             Dried Fruits
Plums                            Red Grapes
Prunes                          Apples
Bananas                         Pears
Cranberries
VEGETABLES
Collard Greens               Mustard Greens
Carrots                         Kale
Potatoes                       Avocadoes
Spinach                        Peppers - all colors
Tomatoes                     Sweet Potatoes
Broccoli                        Winter Squash
Collard Greens               Mustard Greens
Onion                           Pumpkin
Peas                            Zucchini
Brussels Sprouts            Beets
Red Cabbage                 Green Cabbage
Cauliflower                    Arugula
Dandelion Greens           Mesclun
Romaine lettuce             Watercress
PROTEIN: MEAT/NUTS/FISH
Chicken                        Tofu Products
Lean Red Meat               Turkey
Lean Pork                      Sunflower Seeds
Pumpkin Seeds               Flaxseed
Walnuts                        Peanuts
Almonds                        Anchovies
Atlantic Herring              Atlantic Salmon
Whitefish                       Tuna
Capelin                          Dogfish
Mackerel                       Sardines
Sturgeon                       Shad
Bluefish
GRAINS
Whole Wheat Bread        Whole Wheat Bagels
Whole Wheat Pita           Wheat Germ
Breakfast Cereals            Brown Rice
Barley                            Bulgur
Couscous                       Millet
Oats                             Polenta
Quinoa                          Oatmeal
Rice Bran                       Oat Bran
Wheat Bran                   Cracked Wheat
Wheat Berries                Wild Rice
Hominy Grits                  Buckwheat
Whole Wheat Pasta        Whole Grain foods
LEGUMES
Lentils (cooked)Â Â Â Â Â Â Â Â Â Â Â Â Â Chickpeas (Garbanzo beans)
Soybeans                      Navy Beans
Hummus                       Red Beans
Red Kidney Beans           Pinto Beans
Black-eyed Peas             Lima Beans
Black Beans                   Great Northern Beans
Split Peas (yellow and green)
FATS
Olive Oil                        Peanut Oil
Canola Oil                      Flax Oil
Safflower Oil                   Sesame Oil
Sunflower Oil                  Corn Oil
Soybean Oil
HERBS
Chives                           Basil
Parsley                           Garlic
OTHER
Grape Juice                     Tea - hot or cold
Salsa                             Orange Juice
Greek Yogurt                  Milk
Soy Milk                        Cranberry Juice
Three important tips to remember when preparing your grocery list:
1. Foods that have deep, dark colors are shown to have many health-promoting benefits;
2. Fresh foods have more nutritional value than processed foods. (Note: Canned and frozen fruits and vegetables are close in nutritional value to fresh); and
3. Prepare foods from scratch whenever possible to minimize the use of processed foods.
Remember that balance is important and that too much of any food or food group is not healthy. All foods have nutritional value and nutritional deficiencies, so a well-balanced diet is necessary. While no one will probably like all the foods listed here, there is plenty to choose from on a regular basis that can promote good health.
Note: Some foods interact with medications so be sure to talk with your physician if you are making major changes to your eating habits or experiencing new symptoms.
