Thursday, December 16, 2010

I always overeat during the holidays, how can I stop?

  1. Be Present! During the meal, pay attention to yourself. Are you filling your plate to the brim just because that’s what everyone else does? Are you drinking alcohol to “loosen up”? If so, identify what is making you feel uncomfortable and address it directly. Do you actually taste each bite, or just the first few and then you slip into robotic eating mode? Do you eat to quickly to even give yourself time to feel full?
  2. Treat Yourself! Allow yourself permission to feel good both before and after the meal. If you always end up feeling so stuffed it is painfully uncomfortable, or you feel guilty afterwards, treat yourself to the gift of feeling good. Know that you can eat a wonderful meal, and even have dessert without completely filling yourself until you want to pop! Take less food – you can always go back for seconds if you are still hungry. You earned the right to feel good.
  3. Enjoy Nature! Take a Walk. After the meal, get the family together or a special relative to take a walk with. This will give you some time to talk, get some fresh air, use your muscles and energize.
Let’s not forget what the holidays are really about - time for gratitude, love (for self and others), family and giving.
If you are feeling overstressed or depressed about the holidays and cannot find a way to manage all of those feelings, or if you begin to feel anxiety or depression that interferes with your life, call us today for a free consultation. You can call Amy directly at 240-274-5680 or by email at For more information, visit for details.

How can I save money this holiday season?

a. Give To Others. Gifts for others do not have to be expensive. Volunteer at a local homeless shelter or in an elementary school or nursing home. Make cookies or cards and send them out to those who are less fortunate than you. Connecting with people who give, and giving to others will allow you to be part of something larger than yourself, and to be sharing your love and your self with others who feel lonely this holiday season.

b. Traveling can be a great way to see different parts of the country. When you travel, you get to go on adventures that you would not be able to do at home. Try to arrange an outing or excursion to someplace new when returning to a frequently visited location.

c. Time off of work can be both rewarding and stressful. Many people busy themselves with their work and it becomes who they are. When you have time off from work, you have time to explore who you really are as a person, not just what you do for a living.

For more information, visit for details. 

Are you feeling overwhelmed or lonely this holiday season?

In this day and age, families are more spread out, more distant, and busier than ever. For many, not having family to celebrate with is difficult. Others may be single at this time, and not want to participate in holiday activities because they don’t have a partner to go with them. Meanwhile, many people do have family or friends around them, but they still feel very alone. These difficult feelings can be due to strained relationships from divorce, past issues or current personal struggles that can interfere with their enjoyment such as depression or anxiety.
  1. What can you do when you are feeling overwhelmed or lonely this holiday season, or throughout the year?

    a. Stay connected. Invite friends to your home. It can be your single women friends, a few friends from work, or more of your acquaintances who you want to get to know better. Or, call an old friend you haven’t spoken to for a while. Talk more with your coworkers instead of rushing them out of your office. If you want to feel more connected to people this holiday season, offer to connect with them!

    b. Take care of you. Take care of yourself this holiday season by treating yourself to something special, Treat yourself to a nice gift, perhaps a stress relieving massage, guitar lessons, or a vacation to somewhere you have never been before. You can also treat yourself by eating right and exercising and you will be more likely to feel good about yourself and where you are in your life.

    c. Know you are not alone. During the holidays, many people share these same feelings of loneliness, isolation, sadness, confusion. It is important to understand that you are not the only one having these feelings so spend time talking to others who you think share some of the same feelings. Understand that movies and television portray the holidays and family lifestyles that are not as realistic as they may seem. In talking with others, you might be surprised by how many people feel the same way you do.

    d. Appreciate what you do have. Change your focus to the wonderful things you do have in your life. It’s OK to take a friend to a holiday party or go alone, be grateful that you were invited. May be your aunt Jane’s sarcastic remarks are the only way she knows how to share her feelings, and that she really does love you.
For more information, visit for details. 

Why are the holidays so stressful?

The Holiday Season can be a joyful time for many. For other's, this time of year can be extremely difficult. If you are interested in enjoying this holiday season and learning some tecniques to help you do so, read on...
We are now in the middle of the Holiday Season. How are you feeling? For many, this time of year is filled with love and joy, and at times some stress; for others, this can be one of the most difficult and lonely times of the year. Why is this time of year so wonderful for many people while it is such a challenge for others? Let’s take a look at the top three reasons…

Holiday Difficulties:

  1. Family Time: Spending time with family can be stressful or not having family to spend time with can be lonely.
  2. High cost of gifts, traveling and time off of work.
  3. The emphasis on food. What you eat, when you eat, why you eat.

Holiday Delights:

  1. Family Time: Many loved ones including family and friends have gatherings and spend time together.
  2. Giving to others, Going on Adventures around the country (or world) to see family and friends and a break from work, time off to rejuvenate and refresh.
  3. The delicious food and the traditions associated with it.
Let’s take a look at each of these issues, both pros and cons in detail in the next blog post with some specific steps to help relieve holiday difficulties.
We are excited to let you know about a couple of events coming up including a Stress & Anxiety Relief Workshop on January 22nd and a new psychotherapy group we are starting for people who want to work on their interpersonal and assertiveness skills. If you are interested in either of these events, or would like to set up a free phone consultation, call us today at 240-274-5680. For more information, visit for details.

Friday, November 5, 2010

The more you know about yourself, the more you are able to make changes for the better. Take this quiz to increase your self awareness and boost your mental heath while learning ways to improve your eating choices.

1. A typical weeknight dinner looks like:
A. Whatever’s in the fridge and pantry (usually a hodgepodge of cheese, crackers, pretzels, hummus, leftovers, etc.).
B. Nothing. I often end up skipping dinner. I’m too busy with work or my kids or I get caught up with other things in the evening.
C. Pizza, Chinese food or another kind of takeout—whatever I’m in the mood for.
D. A meal in a sit-down restaurant. I often dine out with business colleagues or friends.
E. A home-cooked but not-too-fancy meal.

2. In my grocery cart, you’ll usually find:
A. Mostly snack items and things for the pantry, plus some essentials like fruit, milk and eggs. I rarely make full meals at home.
B. Mostly convenience or frozen foods and kid-oriented items for lunches.
C. Prepackaged and frozen meals.
D. A mix of fresh produce, red meat or chicken, bottled water, maybe some ice cream or another treat. I stay far away from the “diet” aisle.
E. A good variety of healthy basic (vegetables, chicken, pasta, etc.).

3. On weekends, I tend to:
A. Eat too much or too frequently throughout the day. I rarely feel satisfied and snack a lot.
B. Run errands and be on-the-go during mealtimes, which makes it hard to sit down for a balanced meal.
C. Eat more junk food and have heavier meals than I do during the workweek.
D. Have just 2 meals, such as brunch and a dinner out. When I get to meals, I’m really hungry and often consume more than I need to, leaving the table too full.
E. Eat similarly to how I do during the week; maybe I’ll go out to dinner once.

4. I usually grab a snack:
A. When someone offers me one.
B. When I realize I’m hungry and won’t have time for a real meal.
C. When I’m craving something specific, like chocolate or salty pretzels.
D. When I get the chance to sample something really unique and delicious.
E. In the mid-afternoon to keep my energy up between lunch and dinner.

5. I cook at home:
A. Rarely. By the time dinner rolls around I’m usually too hungry to think about cooking and I don’t have the right ingredients on hand. I end up making a “meal” out of whatever’s in the fridge or pantry.
B. Often. I usually make meals that I can whip up quickly.
C. Almost never. I’d rather pick up what I’m craving than attempt to make it.
D. Sometimes. But I really only enjoy cooking if I have quality ingredients on hand and plenty of time to prepare them.
E. Almost always. I want to ensure I’m cooking and eating healthy meals.

6. I eat most of my food:
A. Late at night. I tend to forget to eat during the day unless I’m especially hungry.
B. At dinner time. That’s when I finally have time to sit down for a substantial meal.
C. Whenever I’m really, really hungry. I often have cravings for sweets and carbohydrates.
D. At lunch and dinner. I try to have a very light breakfast so I can indulge later.
E. Spaced pretty evenly throughout the day.

7. When it comes to portion sizes:
A. I typically don’t pay much attention.
B. I try to be conscious of them, but I don’t usually bother measuring out portions.
C. I generally eat what’s given to me. A lot of my meals are already pre-portioned or prepackaged.
D. I usually have moderate portions and can tell when I am full.

8. What’s your biggest challenge when trying to lose weight?
A. I feel hungry all the time.
B. I don’t have time or energy to prepare complicated “diet” meals for myself.
C. I get derailed by cravings.
D. I feel restricted to eating “diet” foods, which I hate.
E. It’s a mystery. I feel like I’m doing all the right things, but the weight isn’t coming off.

9. Fruits and vegetables are:
A. Rarely on my plate.
B. Things I enjoy, but I usually reach for ones that are portable (like a banana).
C. Something I like but I don’t get a lot of variety. If I’m in the mood for blueberries, I might eat a whole container but then not have any other fruit for the rest of the day.
D. A large part of my diet. I try to buy the freshest, best produce available.
E. I try to eat them at every meal, but usually stick to the same 3 or 4 types.

Answer Key
If you answered mostly As… You’re a Mindless Muncher
You love a good snack when you see it. Multiple snacks tend to compromise the majority of your “meals” throughout the day… which means you often rack up excess empty calories without you realizing it. Your best Get Real Diet defense: Keep the snacks, but save them for snack time. Plan ahead and make sure you eat 3 meals a day, with a snack or two sprinkled in as a treat.

If you answered mostly Bs… You’re a Time-Crunched Dieter
You’ve got an incredibly hectic schedule and are generally balancing more than you chew, literally. You often find yourself skipping meals or get caught in sticky situations without healthy meal or snack options. Your best Get Real Diet defense: Plan and prep ahead of time! Set up a weekly grocery shopping list, get into the routine of planning out healthy meals and snacks ahead of time, pack a few “emergency snacks” in your bag, and always be sure to keep fruit and vegetables in the fridge.

If you answered mostly Cs… You’re a Cravings Crasher
Every time you’ve attempted to drop those extra pounds, you get derailed by cravings and lose steam. Take a closer look at what might be bringing on those intense cravings and learn how to better manage them and smartly address them. Check your diet for too many artificial sweeteners or sugar-free products, which can spike sweet and carbohydrate cravings. Address cravings smartly and in smaller portions; have a small piece of chocolate if that’s what you desire, but don’t skip dinner in lieu of half a chocolate cake!

If you answered mostly Ds…You’re a High Taster
You have an aversion to “diet” foods and don’t think much of fad diets, which is good news. You love a good meal out and great quality food, but you may be eating too much of it which makes it hard to keep the pounds off. Your best Get Real Diet defense: Remember to focus on portion sizes and ensure that you’ve got a balanced plate at most meals: 50% fruit/vegetables; 25% lean protein; 25% whole grains/healthy carbohydrates. If you frequently eat meals out, make an effort to cook at home a few more times a week when possible. Check out these deliciously healthy recipes.

If you answered mostly Es...You’re a Balanced Eater Who Needs a Push
You do your best to eat, shop and cook healthfully, but you’re still not losing weight. Many things might explain this, but it’s quite possible that your metabolism has slowed a bit with age—which means you need to cut back on what you’re eating (yes, even healthy foods) if you want to slim down. Leaving a quarter of your food on your plate at every meal could make a huge difference. You might also try pushing your body out of its comfort zone by experimenting with some new meals and flavors. Another great way to give your metabolism a boost and burn calories: Get moving! Regular exercise (both cardio and strength-training) just may give your body the kick it needs.

This quiz can be found on

For more information, visit for details. 

Lose the Weight and Not Your Happiness

Here are some tips and tricks to having a safe and healthy diet that will help ensure good mental health. Below are seven keys to staying both mentally and physically fit.

1. Make sure the diet suits you - Do not choose a diet that restricts you from the things you love or leaves your starving.

2. Exercise - This not only speeds up your metabolism to compliment your weight loss, it also keeps your mood in control.

3. Log your progress - Do not spend so much time stressing out trying to remember what and when you ate something, simply write it down to keep track.

4. Try not to eat directly before going to bed.

5. Check to see if there is a healthy version of your favorite food - This way your dont have to feel that strong and frustrating craving.

6. Drink Plenty of Water - Many times thirst can be confused for hunger. Avoid this by staying hydrated.

7. Eat Slowly - This will make your meal more enjoyable and allow your body time to digest properly.

Want to know fact from fiction?
There are many myths that surround dieting. Dont be fooled! Check out to learn the truth about dieting.

Monday, October 11, 2010

The Dieting Depression

Why is Dieting so Difficult?

There is an intense pressure on society these days to be thin and fit. The emotional conflicts of this pressure to lose weight can be severe.

We all have moments where we want what we cannot have. Especially when it is something that we can easily obtain and something that we previously made a habit out of. The more we are told we cannot have something, the more we begin to think about what we are missing out on, and the next thing we know, we are in emotional turmoil.
The Lowdown on Low-Fat and Low Calorie Diets

Low-Fat Dieting

Eating low-fat meals does not mean that you are necessarily going to lower your body fat content. Certain fats have certain functions. It has been found that without certain fats your sex hormones and stress-coping hormones are not properly produced. To prevent this, be sure to consume your daily amount of unsaturated, monounsaturated and polyunsaturated fats. These are great not only for your mood, but for your heart.

Low-fat diets are known to alter serotonin function. They might decrease the fats in nerve-cell membranes, impairing serotonin receptors. This causes Low-fat diets to be assiciated with depression, irritability, and sexual dysfunction.

Low-Calorie Dieting

Limiting calories can be a way to lose weight, as long as you keep your calorie intake in a reasonable range. Never limit yourself to a low calorie diet of or less than 1000 calories as this can cause serious health issues. There is also no reason to torture yourself in order to lose a few pounds. Dieting is hard enough without having to starve.

Low calorie diets inhibit the production of seretonin and thyroid hormones. Lacking seretonin can lead to clinical depression. Don't be fooled into believing that this is the fastest way to losing way. Once you stop limiting your calorie intake you are sure to quickly gain weight back, so be sure to go about this diet in a safe and healthy way.

Wednesday, September 8, 2010

Quiz: What is your Exercise Personality?

When I think about physical activity, I:

1. can't wait to put on my walking shoes
2. really want to exercise but need a push
3. dread the idea of moving a muscle, but am happy once I get moving

When I am physically active, I enjoy exercising:

1. by myself at my own pace
2. with a team or group
3. with one or two buddies

I exercise because:

1. I want to stay in shape, slim down, or improve my health
2. I want to see my friends and catch up on the latest news
3. the weather is nice or I just feel like it

When I take part in a physical activity, I usually:

1. plan the event ahead of time
2. participate when someone else has set up the activity or attend a class
3. pull it together quickly and do something active when the mood strikes

Others see me as:

1. a leader
2. a team player
3. someone who goes along with a good idea

I enjoy physical activities that are:

1. set by my own routine
2. set by a professional, teacher, or group
3. spontaneous

Scoring – For every answer, give yourself:

1 = 1 point
2 = 2 points
3 = 3 points

If you scored ...

6-9 points: you are a self-motivator
10-14 points: you are a team player
15-18 points: you are spontaneous


You like structure and organization. Creating and sticking to your own exercise plan is relatively easy, but you may find yourself losing interest in your usual routine. Try adding a few new activities such as biking, rowing, gardening, or hiking. Or try alternating your favorite workouts such as walking, swimming, and weightlifting on different days of the week.

Team Player

To you, exercise is a way to socialize and stay connected to friends and family. Group activities and classes are a natural selection for you. Sign up for an exercise class; put together a group of friends for walking; or join a team sport or sports league such as bowling, softball, or doubles tennis.


You love freedom and loathe conforming to rigid rules. Things that get you moving might include a call from friends who need a fourth player for a round of golf, a hike in the woods to enjoy a beautiful fall day, or a walk to the store when you are out of milk. These activities are great, but make sure you're doing something active on most days. Natural diet to boost brain and body health. This quiz can be found on:

Healthy Living Tip:

This summer is feeling hotter than ever, but that doesn't mean you have to stop your outdoor exercises! Check out this website for some hot weather workout tips:

Important Notice: The information found in Healing Times is for informational purposes only. This information is not intended to replace the counseling or advice of a licensed professional.

Exercise your way out of depression!

Do you often feel unmotivated, unenergetic, depressed or even anxious? Exercise has been proven to help reduce these problems as well, or even better than, some prescription medicines that are meant to help one’s mental health. Exercise can also be a great addition to these medications. Start thinking of exercise as a way to not only get physically fit, but also mentally fit. Exercise can be a great anti-depressant. If you are interested in improving your mood and mental health read the quick tips in this edition to learn how exercise can help you achieve and maintain a good mood and a positive attitude.

Remember: "The secret of getting ahead is getting started" – Mark Twain

If You Are... Lacking Motivation...

It is easy to talk about exercise but what about actually doing it? It seems like such a strenuous and time consuming activity to many, but all you need is a little motivation. Motivation to exercise is not as tricky as many seem to think it is.

Then, Try Setting a Goal for Yourself!

Write down a date and time to exercise, reward yourself, create a list of objectives you hope to get out of exercising. Think about the aftermath of your workout and how great you will feel.

Or, Get a Workout Buddy!

No one has to work out alone. Working out can be a great way to socialize and catch up with family or friends. It also helps you stay on track with exercising and studies show that you are more likely to continue a regular workout routine when a partner is present.

It also Helps to Enjoy it!

Make sure your exercise fits you and your interests. Make your workout fun!

Tips to Help Personalize your Exercise:

Not everyone wants to rush to the gym and jump straight into intense aerobics. Put some thought into your exercise. Exercise can be fun! It can also be as simple as fitting it into your daily list of chores. Here are some great ideas to make your exercise fun:

* Gardening
* Dancing – Try the club or one of the many dance classes offered at the gym!
* Wii (Especially Wii fit)
* Yoga
* Biking
* Low impact aerobics
* Hiking
* Join an informal sports team

There are so many different types of exercise out there today. The next blog will include an exercise quiz so you can find out what type of exercise works better for you!

Are you intimidated by the gym?

You aren't the only one! Check out this website for some general information on gym etiquette and proper use of the equipment:

Wednesday, July 7, 2010

How does Exercise Help your Mood?

Did You Know that since the early 1900's there have been over 100 studies done on the relationship between exercise and decreased depression?

Exercising releases those “feel good” brain chemicals known as neurotransmitters and endorphins. Neurotransmitters are particularly interesting because they are the chemicals in which anti-depressants are said to boost. Exercise has also shown to reduce immune system chemicals that often worsen depression.

Although the effects of exercising on mental health are not completely clear, it is definite that there is a positive effect on a person’s psychological and emotional health when they exercise. One study in particular used three groups of people. One group exercised, one group took Zoloft, and one group did both. Incredibly, the group that solely exercised did better than both of the other two groups. Read more on this study at

Wednesday, June 30, 2010

Feeding your Brain

Did you know that certain foods may make you smarter?

Eating breakfast has been proven to be the most beneficial meal of the day, but why? According to studies, children who eat a healthy breakfast every morning do better in school. Food, especially whole grains, provides energy and nutrients to the brain, specifically glucose, which is responsible for memory and recall. Try getting about a quarter to a third of one day’s nutrition at breakfast. Here’s an option that provides only about 450 calories, protein, B vitamins, vitamins C, A, and D, and the minerals calcium and iron:
1 8oz glass of orange juice
1 slice whole grain toast with jelly
1/2 cup oatmeal with a small amount of milk and raisins

Do you find yourself often losing focus?

Are you wondering why you’re not as alert as you want to be? Perhaps your protein intake is low! Your body breaks down protein into amino acids that serve as neurotransmitters which are proven to make you more alert.
Need Help Reading Nutrition Labels?
Check out this website for a simple tutorial on how to read basic food labels:

Healthy Living Tip:

Summer is quickly approaching and the produce at the grocery store is looking great! Let’s take advantage of this as well as the warm sunshine. Let’s feel great about ourselves, our emotions, and our health.

Friday, May 28, 2010

Food and Your Mood

Studies are being done all the time to determine the relationship between food and your brain. Are you feeling depressed after a night of partying? Is your child not doing well in school? Are you suffering from anxiety? It is time to fix your mental health with the best recommendation you could ask for, FOOD!


Chocolate really does make us happy! Consuming chocolate, specifically cocoa, stimulates the brain to produce opiates. These opiates dull pain and increase the feeling of well-being. Chocolate also contains anandamide, another compound that arouses the feeling of well-being, and other compounds that make this feeling last longer. To get the most out of your chocolate intake, just follow these tips and tricks:
1. Don't overdo it - limit yourself to no more than 3 ounces a day. We don't want to lose the happiness by gaining the weight! Try substituting chocolate for your other sweets and snacks to balance out the calories.
2. Choose dark chocolate with a cocoa content of 65% or higher - The higher the cocoa content, the more you benefit!
3. Incorporate a small amount of dark chocolate in a baked good - many people prefer milk chocolate over dark chocolate, but don't give in! Try a healthy recipe to make your chocolate more desirable! Check out this recipe for Chocolate-Cherry Heart Smart Cookies:


Alcohol seems to be related to having a good time or even relaxing, but it is actually a powerful depressant, slowing the rate that neurological signals are received in the brain. This altered central nervous system also causes impaired judgment, slows heart rate, depresses breathing, slows reaction times, slows cognition, and causes regrettable unrestrained behavior. Alco! hol cons umption can also damage the quality of your sleep, leading to an even worse mood. Sleep is the body's restorative state. Therefore, studies have linked lack of sleep to increased tension and irritability. So if you have the urge to drink, keep it in small, slow doses (no more than one beer OR one glass of wine OR one shot of liquor every 1.5 hours). Also, try sipping, not gulping, allowing more time for the liver to breakdown the alcohol.


Although this isn’t a free pass to start loading up on cheesy pasta and buttery mashed potatoes, studies suggest that complex carbohydrates, such as whole grains, could be great for your mood! Complex carbohydrates have shown to enhance serotonin levels in the brain. Serotonin is the "feel good" chemical that produces positive feelings of happiness and promotes relaxation. Who doesn't want more of that?


We all love that cup of coffee, tea or soda in the morning to perk us up. This little perk of caffeine can even act as a slight anti-depressant but don’t over-do it. Too much caffeine can cause anxiety. If you love your coffee, try a lighter coffee with a reduced amount of caffeine. Or try something new! There are many herbal teas and sodas that have no caffeine in them at all!


Studies have also shown that blood levels low in either folate or vitamin B12 may be related to depression. These vitamins are believed to be used by the body to create serotonin. Don’t buy the supplements just yet; first try altering your diet. Foods rich in these vitamins include fortified whole-grain cereals, dark green, leafy veggies; low fat dairy and eggs; as well as beans, oatmeal, beets, broccoli, sunflower seeds, wheat germ, oranges, shellfish, wild salmon, lean beef and cottage cheese.

Saturday, April 24, 2010

Inspiring Words of Wisdom

For the final part of our Women's Wellness Series, we have included inspiring words for women. Please share this information with the women in your life.

Written by Marianne Williamson, Delivered by Nelson Mandella in his inaugural address to the people of South Africa:

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented and fabulous? Actually who are we not to be?

Your playing small doesn't serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine as children do. It's not just in some of us; it's in everyone. And when we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.

The next is a poem written by an unknown author:

Women have strengths that amaze men. They bear hardships and they carry burdens, but they hold happiness, love and joy. They smile when they want to scream. They sing when they want to cry. They cry when they are happy and laugh when they are nervous. They fight for what they believe in. They stand up to injustice.

They don't take "no" for an answer when they believe there is a better solution. They go without so their family can have. They go to the doctor with a frightened friend. They love unconditionally. They cry when their children excel and cheer when their friends get awards. They are happy when they hear about a birth or a wedding. Their hearts break when a friend dies. They grieve at the loss of a family member, yet they are strong when they think there is no strength left. They know that a hug and kiss can heal a broken heart.

Women come in all shapes, sizes and colors. They'll drive, fly, walk, run or e-mail you to show how much they care about you. The heart of a woman is what makes the world keep turning. They bring joy, hope and love. They have compassion and ideas. They give moral support to their family and friends. Women have vital things to say and everything to give.


I would love to hear from you! Please write in with any comments or questions about women's wellness issues. All information will remain confidential if emailed to Thanks for checking in!

Take Good Care,
Amy L. Hooper
Director, Another Look at Healing, LLC

Monday, March 29, 2010

Women's Rights

For the third part of our Women's Wellness Series, here is a list of women’s forgotten rights. These are reminders of what you are entitled to as a women and as a person. Many of these basic rights are often forgotten, so be sure you remind yourself, your female friends and family of what they can have. The final part of the series will include inspiring words for women.
Please share this information with the women in your life.

1. You have the right to be happy.
2. You have the right to know your worth and feel good about yourself.
3. You have the right to love your body will all of its so called "imperfections".
4. You have the right to say no. To anything.
5. You have the right to take good care of yourself.
6. You have the right to stop feeling guilty for the past and start living in the moment.
7. You have the right to have wants and needs.
8. You have the right to ask for help and get support whenever you need it.
9. You have the right to feel beautiful, loved and truly amazing.
10. You have the right to know your rights, no matter what other people say.

I would love to hear from you! Please write in with any comments or questions about women's wellness issues. All information will remain confidential if emailed to Thanks for checking in!

Take Good Care,
Amy L. Hooper
Director, Another Look at Healing, LLC

Sunday, February 21, 2010

Ten Tips for Women

For the second part of our Women's Wellness Series, we will list some tips for women. These are reminders of what you can do to take a break from taking care of everyone else, and to take care of yourself and your own needs for a change! The last two parts of the series will include a list of women’s forgotten rights and inspiring words for women.
Please share this information with the women in your life.

1. Stop trying to change that which you do not control.
2. Exercise for at least 10 minutes a day. Go for a walk with your spouse, a friend, kids or pets. Park at the far side of the parking lot and walk to the building. While watching the olympics, get up and do a few jumping jacks or stretches, or get up and dance during the commercial breaks etc.
3. Practice saying “no”. Save your precious time and energy for the things you really want to do.
4. Take a moment each day to think about something you have done that makes you feel proud of yourself.
5. Practice deep breathing... in through your nose, and out though your mouth...
6. Turn off your cell phone/email/blackberry/computer/pager for some period of time each day and enjoy the quiet.
7. Buy or borrow a good book that interests you. Read it. If reading isn't for you, find a hobby you enjoy and spend some of your time enjoying it!
8. Make a gratitude list, write down at least 10 things you are thankful for and read it every day.
9. Take a bubble bath. Using a lavender or chamomile scent or relaxing music can be very calming.
10. Don't be afraid to ask for what you need, you might get what you want!

I would love to hear from you! Please write in with any comments or questions about women's wellness issues. All information will remain confidential if emailed to Thanks for checking in!

Take Good Care,
Amy L. Hooper
Director, Another Look at Healing, LLC

Sunday, January 24, 2010

Women's Wellness Series

The next series of blogs will be focused on women's wellness issues. Women are precious, unique beings and should be treated as such. Women's issues are common, complicated and can be eased through education and self-exploration. Please share this information with the women in your life so they can start feeling better today.

The series will begin with a quiz, then move onto tips and inspiring words for women. In this Blog, we will take a quiz to see where you are on your own priority list.

Quiz: Are you on your own priority list?

1. Are you frequently putting others first; taking care of them before taking care of yourself?
2. Do you feel exhausted and depleted at the end of the day, with no energy left for you?
3. Are you feeling anxious, sad or just not happy? Are you worried you will feel like this forever?
4. Can you remember the last time you did something nice for yourself (and didn't feel guilty about it)?
5. Are you aware of and confident of your inner and outer beauty?
6. As a woman, do you know what your needs are and how to get them met?

If you have answered yes to questions 1,2 or 3 or answered no to questions 4, 5 or 6, it is time to take a look inside and make taking care of yourself a priority. Stay tuned for our next blog including information and tips for women who have trouble thinking about their own thoughts and feelings before others.

I would love to hear from you! Please write in with any comments/questions about women's wellness issues. All information will remain confidential if emailed to Thanks for checking in!

Take Good Care,
Amy L. Hooper
Director, Another Look at Healing, LLC