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
Self-Motivator
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.
Spontaneous
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:
http://sportsmedicine.about.com/od/sampleworkouts/a/ex_style_quiz.htm
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:
http://www.fitfaq.com/hot-weather-workout-tips.html
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.
Wednesday, September 8, 2010
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:
http://exercise.about.com/cs/healthclubs/a/gymetiquette.htm
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:
http://exercise.about.com/cs/healthclubs/a/gymetiquette.htm
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 http://mentalhealth.about.com/cs/mindandbody/a/exercisedep.htm.
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 http://mentalhealth.about.com/cs/mindandbody/a/exercisedep.htm.
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:
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.
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.
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
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