What's New

A recent study found that eating a limited variety of foods at mealtime may be a good way to control weight.

The researchers of the study explain that the variety of foods in our diets keep us from tiring of the taste of food, resulting in a decreased feeling of satiation. When given only one food, sensory-specific satiety is more likely to occur. The modern day diet with its variety of foods offsets this satiety phenemenon.

The authors discuss two possible ways that these findings relate to obesity. One possibility is that those individuals who are more vulnerable to obesity may show less sensory-specific satiety and have a tendency to overeat because they are not tiring of the taste of the food. Another possibility is that those individuals vulnerable to obesity may have greater sensitivity to sensory-specific satiety and therefore tend to consume many foods when given a large variety of foods so they won't tire of the food. This latter hypothesis would explain the danger of all-you-can eat buffet style meals.

This summary is based on "Dietary Variety, Energy Regulation, and Obesity" by Hollie A. Raynor, Ph.D. and Leonard H. Epstein, Ph.D., Psychological Bulletin 2001, 127 (3). The full text of the article is available at www.apa.org/journals/bul.html.

A recent study found that popularity, money and luxury do not make people happy and, in fact, are at the bottom of the list of psychological needs. Topping the list of needs that appear to bring happiness are autonomy (feeling that your activities are self-chosen and self-endorsed), competence (feeling that you are effective in your activities), relatedness (feeling a sense of closeness with others) and self-esteem. According to researchers, if one were to select a single need that is most important to happiness, it would be self esteem which appeared at the top of the list in 3 U.S. samples.

For more information, see "What is Satisfying About Satisfying Events? testing 10 Candidate Psychological Needs" Sheldon, Elliot, Kim and Kasser, Journal of Personality and Social Psychology, 2001, vol. 80 (2).

Coaching has become increasingly popular nowadays. What is the difference between "coaching"; and "psychotherapy?"

Both coaching and psychotherapy share the goal of behavioral change and enhanced performance. However, there are several ways in which these interventions differ.

In coaching, there is typically a specific agreement and goal established between the coach and the participant. For example, a frequent coaching problem in business is managing and communicating with employees. Each step in the process is directed towards achieving that goal. The primary goal is behavior change and there is often limited time frame within which the coaching process takes place. A good coach keeps you focused on your goal.

In psychotherapy, a psychologist is often asked to address broad, complex, multidimensional problems such as lack of career success, conflicts in marriage and parenting, and emotional issues such as anxiety or depression. In most forms of psychotherapy, there is an equal emphasis on self-understanding, personal history and behavioral change. Sessions with a psychologist are often open ended and permit you to follow your associations to discuss influences and family/childhood memories while also addressing current day issues of behavioral change. Psychotherapists are usually interested in how you feel as well as what you do. Typically, there is an emphasis on understanding the presenting problem in relationship to the whole person.

There are several other differences between coaching and psychotherapy. Coaches often reveal more personal information and usually offers more direct suggestions than does a therapist. In addition, coaching is usually not bound by confidentiality. For example, in business sponsored coaching, the coach has a responsibility to the company as well as to the participant. Some type of feedback to the company is required, although it may be limited and restricted. On the other hand, psychologists who practice psychotherapy, are expected both legally and ethically to honor confidentiality, the exceptions being a very limited number of (usually) life threatening situations or in special circumstances where the client provides a written release. Additional differences between coaching and psychotherapy have to do with training, licensure and education. For example, psychologists who practice psychotherapy are licensed by their state, have had long, specific and stringent education, clinical experience and supervision.

Coaches are unlicensed, though some coaches may be certified. Anyone can be a coach and the training program is variable.

Probably the wisest advice is to carefully consider the nature of your problem before deciding on a psychotherapist or a coach. If you are still in doubt, it is probably worth a session sampling each modality and clarifying what it has to offer before determining the course you will take.

A review of recent studies has shown that disclosing emotionally upsetting events results in clear improvements in well being and health.

Studies have found that repeated writing about distressing events has been correlated with better school grades, success at finding a new job, and improved health.

When people actively avoid talking about something or even admitting the eimpact of an upheaval to themselves, they are also not thinking about it in a healthy way…putting emotional upheavals into words and constructing stories, then, is one of the secrets to the benefits of diclosure.

Full text of this article can be found in Advances in Mind-Body Medicine, Summer 1999, Volume 15 (3).

If you would like to learn more, send an e-mail to: learnmore@drhaber.com

Regular exercise can reduce pain frequency and intensity

Nonaerobic forms of exercise such as strength training was as effective as aerobic exercise less strenuous forms of regular exercise, such as walking, may be sufficient to demonstrate significant treatment effects.

("Exercise Therapy for Patients With Psychiatric Disorders: Research and Clinical Implications," Gregg A. Tkachuk, M.A. and Garry L. Martin, Ph.D., University of Manitoba, Professional Psychology: Research and Practice, Vol. 30, No. 3. Full text available from the American Psychological Association at http://www.apa.org/journals/pro.html)

If you or a loved one are concerned about aging, consider music as part of your daily routine:

A recent article notes that teaching elderly people to play music has a positive ffect on their mental health.

A group of retirees were taught to play the organ and compared to a similar group who did not receive music training.
Their was a marked decrease in anxiety, depression and loneliness among those retirees who were attending the music class.
The group who learned music had an increase in their levels of human growth hormone, which is thought to effect a sense of well being.

(New York Times, June 15, 1999, F8)

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	Variety in Diet Could Be a Factor in Obesity A recent study found that eating a limited variety of foods at mealtime may be a good way to control weight. The researchers of the study explain that the variety of foods in our diets keep us from tiring of the taste of food, resulting in a decreased feeling of satiation. When given only one food, sensory-specific satiety is more likely to occur. The modern day diet with its variety of foods offsets this satiety phenemenon. The authors discuss two possible ways that these findings relate to obesity. One possibility is that those individuals who are more vulnerable to obesity may show less sensory-specific satiety and have a tendency to overeat because they are not tiring of the taste of the food. Another possibility is that those individuals vulnerable to obesity may have greater sensitivity to sensory-specific satiety and therefore tend to consume many foods when given a large variety of foods so they won't tire of the food. This latter hypothesis would explain the danger of all-you-can eat buffet style meals. This summary is based on "Dietary Variety, Energy Regulation, and Obesity" by Hollie A. Raynor, Ph.D. and Leonard H. Epstein, Ph.D., Psychological Bulletin 2001, 127 (3). The full text of the article is available at www.apa.org/journals/bul.html. What makes people happy? A recent study found that popularity, money and luxury do not make people happy and, in fact, are at the bottom of the list of psychological needs. Topping the list of needs that appear to bring happiness are autonomy (feeling that your activities are self-chosen and self-endorsed), competence (feeling that you are effective in your activities), relatedness (feeling a sense of closeness with others) and self-esteem. According to researchers, if one were to select a single need that is most important to happiness, it would be self esteem which appeared at the top of the list in 3 U.S. samples. For more information, see "What is Satisfying About Satisfying Events? testing 10 Candidate Psychological Needs" Sheldon, Elliot, Kim and Kasser, Journal of Personality and Social Psychology, 2001, vol. 80 (2). Coaching vs. Psychotherapy Coaching has become increasingly popular nowadays. What is the difference between "coaching"; and "psychotherapy?" Both coaching and psychotherapy share the goal of behavioral change and enhanced performance. However, there are several ways in which these interventions differ. In coaching, there is typically a specific agreement and goal established between the coach and the participant. For example, a frequent coaching problem in business is managing and communicating with employees. Each step in the process is directed towards achieving that goal. The primary goal is behavior change and there is often limited time frame within which the coaching process takes place. A good coach keeps you focused on your goal. In psychotherapy, a psychologist is often asked to address broad, complex, multidimensional problems such as lack of career success, conflicts in marriage and parenting, and emotional issues such as anxiety or depression. In most forms of psychotherapy, there is an equal emphasis on self-understanding, personal history and behavioral change. Sessions with a psychologist are often open ended and permit you to follow your associations to discuss influences and family/childhood memories while also addressing current day issues of behavioral change. Psychotherapists are usually interested in how you feel as well as what you do. Typically, there is an emphasis on understanding the presenting problem in relationship to the whole person. There are several other differences between coaching and psychotherapy. Coaches often reveal more personal information and usually offers more direct suggestions than does a therapist. In addition, coaching is usually not bound by confidentiality. For example, in business sponsored coaching, the coach has a responsibility to the company as well as to the participant. Some type of feedback to the company is required, although it may be limited and restricted. On the other hand, psychologists who practice psychotherapy, are expected both legally and ethically to honor confidentiality, the exceptions being a very limited number of (usually) life threatening situations or in special circumstances where the client provides a written release. Additional differences between coaching and psychotherapy have to do with training, licensure and education. For example, psychologists who practice psychotherapy are licensed by their state, have had long, specific and stringent education, clinical experience and supervision. Coaches are unlicensed, though some coaches may be certified. Anyone can be a coach and the training program is variable. Probably the wisest advice is to carefully consider the nature of your problem before deciding on a psychotherapist or a coach. If you are still in doubt, it is probably worth a session sampling each modality and clarifying what it has to offer before determining the course you will take. adapted from M. Gindes, The Independent Practitioner, Summer 1999. Did you know that disclosure is good for your health? A review of recent studies has shown that disclosing emotionally upsetting events results in clear improvements in well being and health. Studies have found that repeated writing about distressing events has been correlated with better school grades, success at finding a new job, and improved health. When people actively avoid talking about something or even admitting the eimpact of an upheaval to themselves, they are also not thinking about it in a healthy way…putting emotional upheavals into words and constructing stories, then, is one of the secrets to the benefits of diclosure. Full text of this article can be found in Advances in Mind-Body Medicine, Summer 1999, Volume 15 (3). If you would like to learn more, send an e-mail to: learnmore@drhaber.com Regular exercise can reduce pain frequency and intensity Nonaerobic forms of exercise such as strength training was as effective as aerobic exercise less strenuous forms of regular exercise, such as walking, may be sufficient to demonstrate significant treatment effects. ("Exercise Therapy for Patients With Psychiatric Disorders: Research and Clinical Implications," Gregg A. Tkachuk, M.A. and Garry L. Martin, Ph.D., University of Manitoba, Professional Psychology: Research and Practice, Vol. 30, No. 3. Full text available from the American Psychological Association at http://www.apa.org/journals/pro.html) If you or a loved one are concerned about aging, consider music as part of your daily routine: A recent article notes that teaching elderly people to play music has a positive ffect on their mental health. A group of retirees were taught to play the organ and compared to a similar group who did not receive music training. Their was a marked decrease in anxiety, depression and loneliness among those retirees who were attending the music class. The group who learned music had an increase in their levels of human growth hormone, which is thought to effect a sense of well being. (New York Times, June 15, 1999, F8)