Weight Loss Tip: Eat Enough Food
Don’t under eat – many weight loss programs cut calories too much.
Have a test done to determine your basal or resting metabolic rate- then make sure that your low calorie diet doesn’t go below this number. This can either be a bioimpedance analysis or a resting energy expenditure test because this is the bare minimum amount that your body needs to support basic functions. If neither of those tests is available to you, search for internet sites that estimate basal metabolic rate according to height, weight, age and gender.
The bioimpedance analysis measures lean body mass and fat mass – a basal metabolic rate is determined by the pounds of metabolically active tissue you have.
A resting energy expenditure test is done to measure the oxygen utilized and carbon dioxide produced during a sample time frame when you are at rest.
Yes, Sweat the Small Stuff
By Dr. Brad Crump, Health Services Manager
A healthy and effective detoxification program involves many supportive strategies from nutrition and supplementation to stress management and reducing our environmental exposures. One area that is sometimes overlooked is the importance and benefit of sweating.
Sweating helps to support the function of our nervous system, lowers stress, helps to remove harmful chemicals such as pesticides and even heavy metals through the skin, can support healthy blood sugar levels and can, of course, help us burn more calories and support metabolic rate.
The best ways to support healthy detoxification through sweating should include exercise, saunas or steam bath as well as infrared sauna. These are safe and convenient ways to support healthy elimination of toxins. They can also be very relaxing!
Spirituality at Red Mountain Resort
By Shaman Spirit Betina Lindsey
The spiritual journey is the one trip we are all taking together. Spirituality is the slow motion dance of a life in balance. Through spirituality we cultivate wisdom, balance, regeneration and healing.
Religions offer us tried and true philosophies for understanding existence while spirituality is the ability to feel connection to all manifestations of the holy in the world around us. Spirituality is not an activity so much as a refined energy, a gift of the Universe to all beings. The ancient way-showers left clues in rock art symbolizing the road of life, birth, death and rebirth that each soul walks. As we walk the labyrinth of life ours is a journey of emergence - an emergence into spirit and in emergence all suffering is transformed into peace.
Author Terry Tempest Williams asks "How do we find peace in a broken world?" My answer would be to "find spiritual sanctuary." From ancient times the esthetics retreated into caves or wandered in the wilderness. Today many are called to the winding trails and cloistered pools of our national parks and canyons because nature is more than nature. Anyone willing to stop and feel nature’s simple quiet might discover it is a place where heaven and earth merge. The monk and mystic in each of us know there is refuge and holiness in nature. It is a simple presence, free of tradition, where new pathways can open into spirit. Humans need a place of peace where the roots of what is sacred can take hold in the soul. There are many teachers of the spiritual path but still this path is not so easily documented or defined. Each of us must find it for ourselves. Finding spiritual sanctuary gives you time to align yourself and your intentions.
You might ask to know what is unfinished for me to learn, to experience, to heal and to create? In spiritual sanctuary see all life as "tho"...the trees, the stones, the water...everything. You will feel a change. The ego that sees a "thou" is not the same ego that sees an "it"...A lightning struck tree is holy...land scorched by fire is holy. You too are holy. Your own life wounds make you so. Spirituality is an attribute of existence. Just watch the hawk flying on the wind in a slow motion dance of a life in balance
Meet General Manager Tracey Welsh
Hometown: Dubuque, Iowa
Current town: Santa Clara, Utah
Birthday: August 2 - Yes, I am a Leo
Favorite color: Red
Favorite sport to watch: It's a toss up between baseball and swimming. Baseball is a necessity to share with my husband, and I'm one of the few people who loves to watch distance swimming.
Favorite fitness activity: Swimming tied with hiking. I also enjoy stretch and dance classes.
How long at Red Mountain: 9 years
Favorite spa treatment: Desert Rain Massage
Favorite fitness class offered at RM: Stretch class - I also love any water fitness class.
Family info? Married? Kids? Pets? Married to Tim over 25 years with one daughter, Reagan, and two four-legged kids, Joey and Dali.
Favorite thing about working at RM: Two days are never the same, and the scenery is outstanding. I have the privilege of working with a diverse group of experts, and it's wonderful to mix hospitality with wellness and impact a guest life in a powerful way. Each day, I learn something to improve my own health and I realize how fortunate I am to be here.
If you weren’t in Southern Utah, where would you live? I have dreams of a rolling mid-western farm someday where my border collies will herd sheep…but I'll have to leave when it snows. Southern Utah is truly home now.
Favorite vacation spot: I have great memories of Sanibel, Florida. It was a really stressful time in my life, and I got to spend a few days on my own before my family joined me. The solitude and reflection was very self healing, and then I was ready to enjoy my family. We spent hours walking the beach and playing in the ocean. I also love Zion National Park as it brings out the "earth scientist wanna be" in me. Finally, I enjoy visiting my hometown. I lived each summer on the Mississippi River as I grew up, and there are great memories when I go back during boating season.
Best RM memory: My first hike in Snow Canyon. Absolutely life changing. I don't think that I stopped talking the whole time because I was simply amazed at the beauty and the sunshine.
Favorite food: My absolute favorite meal comfort food is tomato soup and grilled cheese. My "feel good" food is chicken because I feel best when I eat protein and avoid white flour and sugar. I also love cheese...any kind...must be my Swiss cheesemaker ancestry.
Favorite indulgence: I love bath time with a book, or cuddling under a blanket in the sun when it's a bit brisk outside. I also find crocheting very comforting....seems pretty old fashioned, but I like to think I'm being creative and producing something at the same time. My nieces and nephews get hats and scarves each year, and I send hats and scarves to the local homeless shelter.
Where did you go to college? Loras College, Iowa
When you aren’t at work, what do you do for fun? Tim and I now RV and try to spend as much time in the National Parks as we can. Dali and Joey are great travelers and keep us walking and active so we are always looking for pet friendly spots to go. I also enjoy golf, and I find shopping with my daughter a great hobby.
Is there one thing at RM that you haven’t done that you want to? I would love to do the Eat Well, Feel Well School of Cuisine. I truly need Chef Dale to teach me how to cook.
Favorite book or movie that is related to health, wellness or fitness: I love the movie "Warm Springs" about Franklin D. Roosevelt and his quest for healing after being struck with polio. The movie is about his trip to a run down health facility in Georgia to take in the healing mineral waters. However, it's not simply the waters, but the team of people who are dedicated to the guests that help with the healing.
Favorite quote: I have many…anything by Abraham Lincoln. Here's one: “And in the end, it's not the years in your life that count. It's the life in your years.” And from Mahatma Ganhdi, “The greatness of a nation and its moral progress can be judged by the way its animals are treated.”
By Cindy Clemens,
Contracted Life Coach
When we begin to feel restless in our lives and ready to explore new options, it is very tempting to look at what we can do differently. New jobs, locations, hobbies and partners often seem to be the answer. While these changes may ultimately happen, they are not the place to start. Rather, we need to turn inward and reconnect with what is on the inside - priorities, passions and gifts and talents. This is the only way we can build a new life that really fits us and feels right. As Ralph Waldo Emerson wisely observed, "What lies behind us and what lies before us are tiny matters compared to what lies within us."
A great way to connect with your wise, inner voice is to spend some quality time each day working on your life. I offer two suggestions for creating this self-discovery time.
First, make an actual date with yourself and keep it. Try blocking out an hour each day. It is amazing how much we honor our commitments to other people, yet find countless ways to blow off the time we have set aside for self-care. We seem to value other people more than we do ourselves. To counter this, I strongly recommend making a solid date with yourself and viewing it as important as the other meetings and appointments you have during the week.
Second, find a special place where you can go by yourself and spend some quiet time. Try to block out as many distractions as you can. Select a place where you won't be interrupted. Turn your cell phone off, find a comfortable spot to sit, and provide your senses with as much positive input as possible. Beautiful music, lovely scenery, and tantalizing aromas can greatly enhance your self-discovery time. Bring along your journal and develop your life compass - what is important to you, what you love to do, and what you feel you are meant to do with your life. Use these findings to guide your decisions about what to change on the outside.
Top Five Exercises to Burn Fat
By Dr. Brad Crump,
Health Services Manager
When we want to lose weight, the first things we think to do are eat less and burn more calories. We then embark on a rigorous and intense exercise program in addition to a highly restrictive dietary plan which most often results in little to no change on weight or more importantly, body fat percentage.
In order to develop a more successful and efficient fat loss program, it is important to understand some of the basics of metabolism.
The metabolisms work of turning food into energy and then using that energy to operate the body and to bounce back from everyday wear and tear is a very specialized process. Through our choices of food and physical activities, we can make the process more efficient.
First we need to understand the process of basic metabolism. After we have eaten, the body uses oxygen to convert our food into energy. This conversion allows us to do work and to run all systems of our body. If the calories we consume our not burned for fuel, they will be stored in our body fat as a reserve. Here is how our bodies use the nutrients we consume as energy. What fuel you burn I s directly tied into your ability to deliver oxygen.
Carbohydrates are generally the body’s main source of energy. Carbohydrates are broken down into sugars and stored in our muscles as glycogen. The body stores only a certain amount of carbohydrates. They have four calories per gram.
Proteins are used to build and maintain body tissues and are rarely if ever used as a source of energy. Like carbohydrates, only so much protein can be stored. They also have four calories per gram.
Fat is the most energy dense of these nutrients. Each gram of fat contains nine calories per gram making it the most efficient fuel source for the body. It acts as a long term fuel reserve that helps keep us from falling into a starvation mode. Given that fat is so efficient and valuable, why has it been given such a bad reputation? Given that fat has twice the amount of stored energy, it would stand to reason that it would be a valuable fuel to burn during exercise.
So how do we actually tap into fat when we exercise? Does burning as many calories as possible result in greater fat burning? To answer that, we need to remember that oxygen is required to breakdown these nutrients to use them as fuel.
When we exercise, we breathe in and deliver oxygen out o our working muscles. The oxygen is then used to convert mainly carbohydrates or fat or a mix of both into energy. The difference between burning fat versus burning carbohydrates is a function of much and how efficiently you delivered oxygen. Fat burning requires more oxygen that carbohydrates.
So, to make a long story short, in order to burn fat at higher levels, a person much be able to stay as aerobic (oxygen efficient) as possible for a sustained period of time regardless of what the activity is. It is suggested to find the activities you find most enjoyment in so that it can become a consistent activity. In order to truly find where you are most efficient, you will want to be tested using a metabolic cart system (see www.newleaffitness.com).
Here are the top five activities that can be used to track heart rate and can be maintained over the required timeframe:
- Active yoga: This type of yoga provides consistent movement to maintain appropriate heart rate and also acts as a great toning and core workout.
- Hiking: This allows you to choose the terrain or area that you are hiking in and to regulate your heart rate. You will also see some great sites and get a lot of fresh air.
- Circuit training: This type of weight training is sustained movement that is maintaining proper heart rate and is also providing strength training. This will allow for greater caloric burn while at rest.
- Kick boxing: This is one that will get your heart rate up so you will want to control your pace to stay within your fat burning zone. Great strength training activity.
- Swimming: This is a great all around exercise that will use many muscle groups you normally do not use which will result in great fat burning at the right heart rate.
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Whether an activity is fat burning is tied into proper testing. Consider doing a metabolic test to determine you most efficient fat burning heart rate zones.
Weight Loss Tip: Fiber
Eat 2 cups of non-starchy vegetables at lunch and dinner every day (total 4 cups daily). Vegetables are loaded with vitamins, minerals and fiber and are very low calorie. The nutrition fuels your metabolism. The fiber helps you feel full.
Note: This tip not recommended for those who have had gastric bypass, or have digestive problems such as: Irritable Bowel Syndrome, etc.
The Lie of "No Time"
By Andrew Mellen, organizing expert & guest speaker May 9–14
We all fall prey to it at some point.
And while there may be legitimate periods of time that are completely full and inflexible, our lives as a whole are not.
A young mother, in reviewing by book "Unstuff Your Life!" at Amazon, stated that she would NEVER be able to transform her kitchen in the way that I suggest in the book. She simply doesn't have the time -- and listed her two children, including "a one-year old who likes to get into everything" and a full-time job as her explanation.
"I don't have time, EVER, to take out everything from my kitchen. I need a process that I can work on a little each day after the kids go to bed, and this was not it for me. I don't know how I would ever implement the system as he designed it."
How about a day or two of daycare over a weekend? If money would prevent that from being an option, how about a local relative who could watch the kids? How about a relative who isn't local that would take the kids for a weekend sleepover? Or how about a friend? Perhaps even someone who ALSO wants to makeover her kitchen and could trade either babysitting or help with the makeover and then our 'no time' gal could help her friend do the same at HER home.
I'm willing to bet that she COULD have the time.
I'm also willing to accept that she may very well be overwhelmed, exhausted, challenged with time management and other things. She may FEEL she doesn't have the time or THINK she doesn't have the time or both.
But that doesn't mean she actually DOESN'T have any time.
After all, she wrote a review on Amazon (that didn't move her any closer to getting organized) so she clearly has SOME unstructured time :)
When we dig in our heels and state with some intensity that we have absolutely no time, what are we really doing?
We're trying to regain some control.
Perhaps we're experiencing such a strong loss of control that the cure for our discomfort becomes a strident declaration of "no time."
We draw a line in the sand -- a boundary for ourselves, and by extension, others, who we may see as part of the problem of "no time."
We're restating our claim to our time -- albeit in a slightly blustery and desperate way.
Hopefully the declaration will get some folks' attention and provide at least temporary relief for our perceived problem.
But the solution is actually simpler and more difficult.
It requires a different approach to time. And if we're already feeling stretched and threatened, it's that much harder to remain open enough to take a risk on anything.
Even an alternative that MIGHT work better than what we're currently doing that isn't working so well.
It's a curious thing -- when we most need to make a change, we're often the least open TO change.
So perhaps the strongest antidote to "no time" is an attitude adjustment and rather than digging in our heels, a softening of our grasp and a request for help.
Not more control, but less control of the type we're used to.
And then perhaps a NEW kind of control, or actually a new way of running our lives, will have room to appear.Add a comment
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