Best Tips for Cutting Back on Calories
See a Dietician: Before you decide to cut calories, remember most people don’t really understand how many calories they need to maintain a healthy body weight.
Most people eat too much when they are not focused on weight management, but then overreact and cut calories too much when trying to lose weight. When you see a dietitian you can get an accurate assessment of how many calories you need to maintain your current body weight. Then, an appropriate caloric deficit can be determined. This assessment should take into account: body composition, height, weight, gender, fitness level, daily activity level and programmed exercise.
Here are some food & lifestyle choices to help cut calories:
- Fresh fruit – NOT juice, dried fruit, or canned fruit
- Pile up your plate with non-starchy veggies instead of starchy ones
- If making protein shakes – make with water instead of milk or soy milk
- If you put sugar and or cream or creamer in your coffee – cut back on total cups of coffee and/or find a no calorie hot beverage that you enjoy without anything added
- Choose white meat chicken, white turkey or white fish for protein (obviously grilled, broiled or baked with little added)
- Eat high fiber foods
- Eat an apple a day – the soluble fiber (pectin) makes you feel more full
- Eat 2-3 servings of vegetables at lunch and at dinner
- Buy only portion controlled treats that are less than 150 calories (and stick to one serving)
- Choose graham crackers, ginger snaps or vanilla wafers instead of brownies, cake, etc.
- Make sure that you are getting the right amount of healthy fats – not getting enough healthy fats will cause you to feel unsatisfied and eat more.
- Don’t eat in front of the TV or while reading
- Don’t eat when angry or upset
Clutter = Decisions Deferred
By Andrew Mellen, organizing expert & guest speaker May 9-14
When it comes to getting and staying organized, I've yet to meet anyone who wouldn't benefit from stepping up their game. Even the most organized of us can continually fine tune our processes.
Remember that the primary goal is always to uncover and recapture every minute that can be rescued from disorganization and to then spend it on something more important than a misplaced document or cell phone.
More love, less stuff! means just that.
Let's spend the maximum amount of time doing the things we love with the people we love and the minimum amount of time fretting over lost or misplaced items, missed deadlines and other consequences of disorganization.
One of the biggest creators of disorganization and clutter that will keep you chasing your tail is just setting something down on any open (or not so open) surface, thinking you'll put that item in its proper home some other time.
Clutter = decisions deferred.
The next time you pass a surface thinking, "I'll just set this down here NOW and come back for it LATER..."
You just created a two-part task where one would have been sufficient.
And you created the possibility of misplacing something since it won't be in its home when you go looking for it next.
The situation is further compounded IF there are other things also on that surface that might obscure your view when you get around to searching for the first object.
Pay now or pay later ... it's always more on the way out.Add a comment
Detox the Red Mountain Way
By Dr. Brad Crump, Health Services Manager
There is a dramatic and powerful connection between your mind and body, and between your body and your mind. For this reason, I feel it is important to discuss the benefits of a proper detoxification program as a way to improve not just our physical health but also our emotional wellness.
The role of detoxification in reducing stress and other emotional issues is most effective if we understand the basics of detoxification, which is the process of eliminating foreign substances found in the air we breathe, the food we eat and the water we drink. Without a properly functioning detoxification system (mainly the liver and intestinal track), these unwanted substances (ex. heavy metals) remain “stored” in our tissues such as our body fat and even our brains.
The storage of toxins can often result in many symptoms of emotional distress that according to leading physicians such as Dr. Mark Hyman are classified as “Broken Brains” when in reality they are symptoms of a “Broken Body.” These signs and symptoms are seen as depression, anxiety, stress, mood swings and memory issues, learning disabilities and Autism and ADHD in children.
A healthy detoxification program includes the following for at least thirty days:
- Eliminate refined and processed foods such as packaged foods and foods high in sugar.
- Remove from the diet foods considered inflammatory and allergenic such as gluten containing grains i.e. wheat, barley and rye.
- Eat anti-oxidant rich foods such as colorful fruits and vegetable.
- Eliminate dairy.
- Eat only small, cold water fish like salmon and sardines and avoid tuna and swordfish and other large fish due to their heavy metal levels.
- Supplement with high grade multi-vitamin.
- Consider supplementing with a medical food designed for supporting detoxification.
10-Day Detox Program
By Dr. Brad Crump, Health Services Manager
Did you know that in traditional Chinese Medicine, spring is the liver season? The liver should be taken care of, either through nourishing, soothing or cleansing.
Red Mountain Resort can help you meet that challenge with the new Clear Change 10 Day Detox Program. With this enhanced program, it is easier than ever to participate in a metabolic detoxification program and get on the road to better health.
The program includes:
- Ultraclear Medical food (powder supplement-10 day supply).
- Comprehensive Clear Change 10 day Detox guide with detailed instructions, recipes and sample menus.
For those who have participated in the Red Mountain Detoxification program, we would love to hear about the benefits you experienced.Add a comment
Who Inspires You?
Red Mountain offers our guests Inspiration Cards, a way to jot a few words to reflect and express who has inspired them while they are surrounded in our magical red rocks. I’ve seen countless expressions of how the team at Red Mountain have helped our guests live a healthier life, challenge themselves to hike a little higher, and conquer the fears that hold them back from change.
However, this week, one especially made me smile from ear to ear. A guest wrote his wife’s name and shared that she inspired him today by being the woman today and every day that he has loved for 35 years.
Doesn’t it make you just say “awwwwwwwwh”? It does me. And as I contemplate this Inspiration Card on my desk, I realize what a gift it is to be inspired, and to be inspiring, to my family and loved ones. Today, it makes me truly realize that while we often wait for the big epiphanies in our lives to help guide us, it’s more likely the little things that we share with each other out of love and respect that are truly inspiring. Indeed, it is a responsibility to be an inspiration, especially when it comes to our loved ones health and happiness. 35 years of inspiration! This is one lucky couple, and today, they have inspired me too!Add a comment
An Interview with Life Coach Cindy Clemens
Why do you think life coaching is growing in popularity?
As a profession, life coaching is gaining popularity because so many people are tired of being stressed, strained and exhausted from their out of control lives. They know there is a better way to live, but they need a guide to help them set priorities, say no to the energy drains in their lives, and overcome the fears and doubts that keep them stuck. A life coach is that guide. Since so many guests visit spas to get a break from their overwhelming lives, it makes sense they would enjoy connecting with a life coach to learn ways to reduce the overwhelm when they return home.
What are people looking for when you start working with them?
Guests have usually heard the term "life coach" but most are not sure what it means. So their first interest is to find out more about what a life coach does. That is why Red Mountain provides the guests with a chance to have Lunch with a Professional or attend the Fire Ceremony to ask questions and find out more. Many of them do decide to attend the life strategy workshops or have a private session. They are looking for concrete tools to take back home to make more room for themselves and a plan for implementing their heartfelt dreams and goals. I am able to really listen to them, provide feedback and probing questions and motivate them to take action – that’s what they want to happen.
2012 The Ultimate New Beginning!
By Andrea Hanson, CEHP,KRYTA, E-RYT 500
Certified Energy Health Practitioner
According to the sages and the scientists, 2012 is purported to be the end year of a 26,000 year cycle — “The end of the world as we know it.” It is pretty difficult to deny the intensity and depth of change occurring personally, culturally and globally on all levels. And frankly, it is my experience that in many ways the world is already unrecognizable…especially if you have been around for a while. But in every ending there is an overlapping new beginning. In this multi-level, multi-dimensional, evolution revolution, I would say our New Year’s resolutions need to be exceptional and sweeping. And so, as we find ourselves engaged in our hopes and dreams and plan for this the New Year, what can we do to deepen and expand our resolutions to match this extraordinarily challenging time?
The holistic yogic traditions advise that we engage the “sage” and “warrior” within us and that our attention be on the resolution of duality such as joy and sorrow, desire and regret, fullness and emptiness, peace and chaos, calm and anxiety, ecstasy and depression, satisfaction and disappointment, judgment and compassion, love and fear. Most of us walk the thin line among these seemingly conflicting states of being. We may have developed strategies to deal with the wave of relentless stress, emotions and heightened desires. Sometimes our only strategy is to make it through and remain relatively sane. However, these times are demanding a higher standard of acceptance, compassion and devotion guiding our thinking, feeling, choice and action. New perspectives are necessary to avoid another year of forgotten resolutions.
New perspectives include reframing “automatic meaning.” For example, the phrase “New Year’s resolutions” has come to mean “things we are going to do or not do,” when actually resolution conveys a meaning of inclusive (holistic) action to resolve and balance conflicts or opposites. If we simply commit to “doing or not doing something” we remain in duality/conflict. If we commit to inclusive thinking, feeling, choice and action of resolution of conflict, we command a new way of being. The trick is…we cannot “think” our way through this process. We must consult our hearts and souls for the correctness of our decisions and actions and co-create our lives with our higher power.
The ability to regularly consult a deeper level or our own hearts is enabled by new approaches and habits. We can avoid another cycle of making the same failed resolutions every year, by engaging in the practices that open and allow more conscious awareness and creativity such as yoga, meditation, prayer, creative visualization, journaling, dance, service and similar healing practices. The value of these endeavors cannot be overrated in the commitment to a more purposeful and fulfilling life.
This year, like no other, is an opportunity to evolve and implement our ability for constant conscious awareness of our thoughts, feelings, choices and actions. For we are not just people seeking success and braving the challenges of life, but Souls with the ability to choose with specific purpose, express our deepest truth and express our unique talents and values to re-energize and re-invent ourselves. True Free Will is the ability to focus, balance and choose how we use our energy; to put our attention on the aspects of life we wish to enliven and create for ourselves and others.
In being consciously aware of perspectives and points of view, resolution is ours...In each moment we can choose the correctness we know at a deep level and allow the co-created joyous life we desire with grace and ease. In this way, rather than being a ship aimlessly afloat on the ocean of uncertainty and conflict, we can resolve the forces with a captained ship, true headings, steady rudder and full sails. On your journey, use the four buoys below to help you stay on course and enter calm waters that allow the true resolution of the duality and conflict in your life. This will give you the experience of knowing that there is truly no longer any need to suffer or struggle, only to live in the inclusive joy that begins within you.
1. Care with Compassion
and understand that we all want the same thing
2. Accept and Allow
the truth of the moment and relationships as they are
3. Love and Let Love
with your Heart and Soul
4. Make Joy
by celebrating the perfection of the moment
C. A. L. M. ...a function of resolution.Add a comment
By Mryna Beardshear, Director of Spa, Fitness & Health
- A steady daily amount of exercise in the morning or afternoon deepens sleep.
- Insulate your room against sound and light.
- Keep your room temperature moderate. Excessively warm or cold temperatures can disturb sleep.
- Both hunger and excessive fullness can disturb sleep. A light snack at bedtime may help you sleep. Tryptophan, found in warm milk or bananas, assist somnolence.
- I keep a journal next to my bed. Before going to sleep at night, I write in my journal all the things I have on my mind. It might be a conflict, a job left undone or a concern for health or business. After writing everything negative down, I take time to write three things that happened in my day about which I feel good – my daily blessings. Most times they are very ordinary things that I have may have missed thinking about if I wasn’t taking this special time to end my day. In closing my journal I do so consciously, symbolically closing my day, with the thought of the last blessing written still on my mind. My journal is placed in a drawer where I cannot be tempted to re-open it.
- I then close my eyes, breathe deeply and contemplating blessings. I make my commitment to let go of all my concerns and give thanks for the blessings of the day. At this stage I am ready to focus my thoughts inward using visualization and breathing to relax and go to my own very special place before falling asleep.
Page 6 of 11«StartPrev12345678910NextEnd»