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:
http://www.mayoclinic.com/health/nutrition-facts/NU00293
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.
Wednesday, June 30, 2010
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
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: http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1949710
Alcohol
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.
Carbohydrates
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?
Caffeine
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!
Vitamins
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.
Chocolate
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: http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1949710
Alcohol
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.
Carbohydrates
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?
Caffeine
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!
Vitamins
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.
HOWEVER, IF THERE IS ONE FLAW IN WOMEN, IT IS THAT THEY FORGET THEIR WORTH.
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 AnotherLook@HealingLLC.com. Thanks for checking in!
Take Good Care,
Amy L. Hooper
Director, Another Look at Healing, LLC
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.
HOWEVER, IF THERE IS ONE FLAW IN WOMEN, IT IS THAT THEY FORGET THEIR WORTH.
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 AnotherLook@HealingLLC.com. 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 AnotherLook@HealingLLC.com. Thanks for checking in!
Take Good Care,
Amy L. Hooper
Director, Another Look at Healing, LLC
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 AnotherLook@HealingLLC.com. 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 AnotherLook@HealingLLC.com. Thanks for checking in!
Take Good Care,
Amy L. Hooper
Director, Another Look at Healing, LLC
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 AnotherLook@HealingLLC.com. 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 AnotherLook@HealingLLC.com. Thanks for checking in!
Take Good Care,
Amy L. Hooper
Director, Another Look at Healing, LLC
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 AnotherLook@HealingLLC.com. Thanks for checking in!
Take Good Care,
Amy L. Hooper
Director, Another Look at Healing, LLC
Saturday, December 12, 2009
Holiday Survival Guide (Part III) - How to survive feelings of loneliness this holiday season?
Over the last few blog posts, we looked at why the holiday season is such a difficult time for many people. One of the most challenging parts of the holidays is that it can be a very lonely time for many people. Let’s take a look at why that is, and what can be done about it.
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 due to strained relationships or personal issues that can interfere with their enjoyment such as depression or anxiety.
What can you do when you are feeling lonely this holiday season, or throughout the year?
1. Stay connected. Invite friends to your home. It can be your single women friends, a few friends from work, or more of your acquaintances that 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!
2. Take care of you. Treat yourself to a holiday gift, perhaps a stress relieving massage, guitar lessons, or a vacation to somewhere you have never been before. By eating right, exercising, and taking care of yourself this holiday season, you will be more likely to feel good about your self and where you are in your life.
3. 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.
4. 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.
5. Give To Others. 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.
I would LOVE to hear your feedback! Send an email to AnotherLook@HealingLLC.com with any questions or comments. All communication will remain confidential.
Thanks for checking in!
–Amy L. Hooper, LGSW
Director, Another Look at Healing, LLC
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 due to strained relationships or personal issues that can interfere with their enjoyment such as depression or anxiety.
What can you do when you are feeling lonely this holiday season, or throughout the year?
1. Stay connected. Invite friends to your home. It can be your single women friends, a few friends from work, or more of your acquaintances that 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!
2. Take care of you. Treat yourself to a holiday gift, perhaps a stress relieving massage, guitar lessons, or a vacation to somewhere you have never been before. By eating right, exercising, and taking care of yourself this holiday season, you will be more likely to feel good about your self and where you are in your life.
3. 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.
4. 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.
5. Give To Others. 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.
I would LOVE to hear your feedback! Send an email to AnotherLook@HealingLLC.com with any questions or comments. All communication will remain confidential.
Thanks for checking in!
–Amy L. Hooper, LGSW
Director, Another Look at Healing, LLC
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