Article: You'll have more energy, and store less of your food as fat, if you eat small meals several times a day rather than only eating three large meals. If you can't fit multiple meals into your schedule, eat smaller portions than normal at breakfast, lunch, and dinner, and have healthy snacks throughout the day.  Eating on a regular basis keeps your blood sugar levels more stable, so you have a more steady energy supply throughout the day as well as during intense exercise. If your body is getting enough energy from food sources, you won't need to rely on as much caffeine to give you a quick burst of energy, which can help you avoid caffeine overdose. If you have trouble remembering to eat more often, or at appropriate times, consider setting a reminder on your phone or computer desktop calendar to send you a notification when it's time to eat something. Foods that are high in sugar and fat, such as breakfast pastries, can cause you to crash later on in the afternoon. Have a filling breakfast such as oatmeal or an omelette with plenty of fruits or vegetables.  Commercial cereals also can provide plenty of nutrition, but read the labels carefully and make sure you're choosing something without added sugar. A fruit and vegetable smoothie or a protein bar may be a good choice if you don't have a lot of time in the morning to cook up a more substantial breakfast. Slow-burning starches such as those found in potatoes, bread, and pasta will give you a steady source of energy for a longer period of time. If you need to exert intense effort for several hours, having a carbohydrate snack an hour or so before the event will keep you from hitting a wall before the end.  Choose your carb sources carefully, and avoid refined carbs such as those in white bread and white pasta. Instead, look for whole-grain breads and pastas, or brown rice. If you're on a gluten-free diet, look to foods such as quinoa, corn, and wild or brown rice to get the healthy carbs you need for energy. While sugar may give you a quick burst of energy, it fades quickly and can leave you even more run-down and fatigued than you were before. While eliminating sugar entirely from your diet may be impossible, you can reduce or eliminate many sweets that have added sugar.  When you first start decreasing sugar, you may experience a drop in energy, especially if you previously consumed large amounts of sugar. However, over time this should even out. Many energy drinks contain significant amounts of sugar in addition to caffeine. The sugar in these energy drinks may counter the benefits you get from the caffeine, and make it more difficult for your body to recover after intense exercise. Protein is essential to build and strengthen muscles. Most sources of protein also are good sources of iron, which is essential to maintain your overall metabolic rate.  Typical sources of protein are lean meats such as chicken and turkey. You also can get protein in a shake made with whey powder, or in a snack of almonds and yogurt. If you don't eat meat, eat plenty of soy-based foods and leafy dark green vegetables, such as spinach, for protein and iron.
Question: What is a summary of what this article is about?
Eat every two to three hours. Include carbohydrate and fiber sources at breakfast. Carb up before endurance events. Avoid sugar. Pack in protein at every meal.

Even if you are no longer being abused or assaulted, it is possible for you to still be experiencing lingering physiological effects of trauma from the abuse. This trauma is comparable to PTSD. Flashbacks from the experience, along with intense fear and panic, can arise unexpectedly during your day-to-day life. Often the scars remain years after the abuse has stopped, and many people go to counselors to seek further help in overcoming the effects of their past.   A mental health counselor or therapist can lend you a supportive ear and provide various techniques to help you overcome the effects of any trauma that you might be holding on to. Domestic violence organizations often have counseling services to help victims of domestic violence situations and sexual assault. One of the most important steps to recognizing and escaping the clutches of sexual abuse is to realize that it is not your fault that you are or were being abused. Guilt or shame will sometimes arise, either as a result of the perpetrator's actions or from the way you are treated by people you tell, but it’s important not to allow this to keep you from telling other people and getting help for yourself. It’s important to know that being assaulted or abused by another person is never your fault.   Abusers choose to abuse other people. No matter how vulnerable or foolish you might have been, they chose to take advantage of you. Abusers can play mind games. They might convince you of things that are wrong, and make you believe that you are undeserving of love and care. After an assault or ongoing abuse, it may take a while before you are feeling like yourself again. During this time you may feel frustrated, but it is important that you do not take out your frustration on yourself. Accept that you will need time to recover and that it will be a challenging process. Imagine if a friend was going through the same thing. Think of the time it would take them to recover, and what you would say to them. Try to extend this empathy to yourself. Something horrible happened to you, so of course you are going to have difficult feelings about it. Let yourself be upset. Allow yourself to experience anger, sadness, confusion, and all kinds of emotions. This is a normal part of the healing process. Look for the people who are most important in your life, the ones who lift your spirits and make you feel relaxed. Pick up the phone or go to the kitchen and spend time with them. The support of others will help you heal. One way that you can begin to express your frustrations about what happened to you is to write about them. Start keeping a journal where you write a little bit each day. Write about whatever is on your mind. Some people even benefit from describing the abuse they endured. As you heal, you will need to keep talking to people who care and understand. Try joining a support group for survivors of sexual abuse to connect with people who understand what you are going through. These support groups can provide a safe place to talk about your experience and hear what other people have been through, which may help you realize that you are not alone. It is common to experience feelings that you are not in control or to have difficulty making decisions. The best thing that you can do to regain some control over your life is to start making decisions about your recovery and your future. Gather as much information as you can about your situation and make decisions about how you want to respond.   If you are pressing charges for rape or domestic abuse, choose a lawyer to help you navigate the legal matters. If you have an STI or injuries, choose a doctor that can help you find treatment. For emotional recovery, choose a counselor to help you work through it.
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One-sentence summary --
Consider seeking counseling. Realize it is not your fault. Show yourself some compassion. Give yourself time to cry and be upset. Spend time with people you love. Write about your thoughts and feelings. Reach out to others who have also been abused. Make decisions to regain control.