Broccoli and Cauliflower
These cruciferous vegetables are known for their role in reducing cancer risk. In addition, they contain high amounts of vitamin c, folate and fiber.Add a comment
Finding Direction at Red Mountain
By Cindy Clemens, Life Coach
A Red Mountain Resort adventure is a great way to honor your life.
First, it allows you to slowdown and get off the 24/7 grind with amazing sunrise hikes, fitness classes and spa treatments. Of course you are free to stay connected while at Red Mountain, but why not give yourself the treat of unplugging and relaxing for a few days. Lounge in the numerous hammocks on the grounds, enjoy the relaxation room at Sagestone Spa, walk the spiral labyrinth or soak in the soothing waters of the outdoor or indoor pool.
Second, you will be inspired to examine your life path, set new health and fitness goals and clear the blocks that have kept you stuck in life. Red Mountain offers many professionals with whom you can consult, including a life coach, nutritionist, energy healer and many others. And, it is easy to meet kindred spirits – other guests who are also taking a look at their lives and making some course corrections for the better.
Third, you will be nourished and replenished by doing what you want to do — what makes you smile and gets you excited. While at Red Mountain you can even try something new, such as rock climbing, kayaking, pottery school or even tai chi out on rocks. Even if you come to Red Mountain with other people, you will still get lots of ME time because you can go separate ways and meet up at dinner to compare your days.
A wonderful alternative to beef, this form of red meat does not contain any rBGH or antibiotics, and is not an inflammatory food.Add a comment
Focus & Recharge
By Tracey Welsh, General Manager
As you find yourself distracted by the busyness of every day life. Step back - to gain the clarity, commitment, and courage to move forward. Allowing yourself the time to focus and recharge to create a plan to move ahead creates balance and reduces your stress immensely. Too often we move with the intensity of the busy world around us, and find ourselves more stressed because we make the wrong move, and didn't give ourselves the time to plan.
Reduce stress and balance by taking time to take care of yourself, as this is what you can control. As Red Mountain Spa Life Coach Cindy Clemens says, "Resign as the Master of the Universe" and take care of you.
Nurture yourself with healthy food. Get outside and enjoy nature. Fill yourself with the endorphins created by exercise and you'll find yourself with a more positive outlook and more energy. This is the perfect time to try something new, like yoga, tai chi or meditation to learn stress reducing techniques.
Healthful Holiday Eating: A Savvy Survivor’s Guide
By Reema Sayegh, PhD
It’s that time of year again! Don’t we all look forward to getting together with friends and family, attending office parties, shopping the malls, and decking the halls?
What follows is basic survival strategy in order partake in all festivities and still fit into our clothes in January!
When we’re about to fall over from shopping overload, and need a quick meal at the food court, we can make a sensible choice that won’t eat up half a day’s caloric ration. McDonald’s has a snack size frozen yogurt parfait (sans granola) for 130 calories. Chick-Fil-A offers a small size chicken soup for 140 calories, and Taco Bell has a pintos-n-cheese cup for 180 calories. These options are not elaborate, gourmet meals, but they can hold us over until we get home to continue more healthful selections!
When shopping for holiday groceries cruise the periphery of the grocery store and skip the snack aisle! Now’s the time to grab some whole foods (think: fruits and vegetables), pre-made salads and deli items as well.
When it’s time for the office soiree, it’s always a good idea to eat a small snack beforehand. Some almonds and an apple can really “fill in the gaps” and if we can also drink eight to 12 ounces of water prior to the event, we’ll really be ahead of the game.
At the party, it’s best to sit away from the food and put the fork down between bites. Remember portions, too! One ounce of cheese is roughly the size of a pair of dice. Instead of chips and dip, try crudités and salsa. Just that substitution alone can save over 300 calories, boost fiber and antioxidant intake, and fill us up. Eat slowly, as it really does take a minimum of 20 minutes for us to realize we’re full. If we’re imbibing, we need to remember that a glass of wine tops out at around 150 calories, is high in sugar, and does not count as a resveratrol serving. If we order some fruit juice with a splash of Seltzer water, we can save almost 100 calories!
Got family obligations? No problem! Try a dish of steamed vegetables in lieu of the green bean casserole, or baked sweet potatoes in lieu of the gooey marshmallow version. If cooking red meat, select leaner cuts like loin, round and extra lean, and roast, bake, braise or broil. If the bird’s the thing, remove the skin prior to serving and try cooking the stuffing separately. Pass on seconds, and sit quietly when you’ve finished the food, remembering that not every social gathering has to be all about the food.
Finally, don’t be overzealous with your goals this time of year. It’s stressful enough to brave the weather, traffic, crowds, office jokes, and challenging family members! Don’t add trying to lose weight to the equation. Be realistic, and tell yourself you will maintain your current weight through the holiday season. Having clothes that fit on New Year’s Day is quite an accomplishment in and of itself.
Happy Holidays!Add a comment
This ancient grain provides the body with the all essential amino acids for protein building, is a complex carbohydrate to fuel the body, and is gluten-free and typically non-allergenic.Add a comment
Long the staple of macrobiotic diets, sea vegetables have become an increasingly popular addition to American diets. Perhaps the popularity of sushi has exposed more mainstream consumers to the delicious taste and health benefits of seaweed.
There is no doubt that vegetables from the sea can provide a wide array of vitamins and minerals. Ounce for ounce, sea vegetable pack a big vitamin and mineral “punch,” providing good sources for calcium, magnesium, iron, zinc and vitamins C, E and K. It is clear, then, why many cultures believe that it is wise to consume sea vegetables on a daily basis.
However, sea vegetables are also a source of sodium. Red Mountain Executive Chef Dale Van Sky says that while sea vegetables provide a natural source of iodine and other healthful minerals, persons who must limit their salt intake should know that sea vegetables may contain greater amounts of sodium than other vegetables. At Red Mountain, a wonderful nori soup is served regularly. Also, agar agar is used as a vegetarian alternative to gelatin in the sorbet.
Food is Much More Than Just Fuel
Food is emotional, familial, ethnic, social, cultural and religious and, by the way, it is also fuel for our bodies. Eating is one of the most intimate and profound acts we perform. It is true communion; we are actually taking in energy sources from nature and the food literally becomes part of our very cells.
Therefore, it is not surprising that we have imbued food situations with complex levels of meaning. The emotional associations with food begin before we know words. We pick up on the emotional energy of the feeding experience. Parents pass down their attitudes about food to their children, whether consciously or unconsciously.
The issue, then, is how many of these subconscious attitudes and beliefs are driving our food choices and are the consequences of these food choices causing problems? If your health is good, including an appropriate body weight and body composition, healthy cholesterol levels, blood pressure and blood sugar, then your food intake is probably in balance.
However, if you have been trying to improve your nutrition choices and you keep “failing” due to deep, unconscious feelings about food, then you may want to examine some of your food choices and eating “triggers.”
In our culture, one of the most common examples of a situation triggering eating behavior is going to the movies and eating popcorn. The association is strengthened by the wonderful aroma of popcorn, and the fact that it is a high glycemic, high fat food which tends to encourage overeating. But, unless you go to the movies (and eat tons of movie popcorn) several times a week, it is probably not the main cause of dietary imbalance.
There are lots of other social situations that tend to trigger desire to eat certain foods: kick-back nights and pizza, carnivals and cotton candy, street fairs and kettle corn. But, the real issue is usually the more personally associations because these may happen daily and many times throughout the day. If your daily food choices are driven by emotional triggers, it could cause serious nutritional problems.
The most common emotional triggers for consuming certain foods are stress, anxiety, nervousness, happiness, depression, anger, fear and boredom. We may have a specific food “fix” or it may be a taste, such as sweet, salty, crunchy, fatty or any combination of these.
One of the best defenses against emotional eating is eating well. If you are well nourished and not overly hungry or feeling deprived, you will be less susceptible to temptation. A good dietitian can help you set up a personalized, healthy eating plan. Depending on the severity of the eating issues, other ways to deal with emotional eating may be nutrition counseling, psychological counseling or group support such as Overeaters Anonymous.
Whether one chooses outside support or attempts to change their habits with self awareness, it is essential that the approach be positive and loving. At the deepest level, we associate food with love. Therefore, we can’t force ourselves to change using rigid ideas and harsh discipline. We must fill the emotional void with positive feelings.
Old, destructive eating habits can be replaced with an understanding that eating well is a sacred act of self care and love. We can make new associations by viewing our new eating habits as daily affirmations of health and wellness.
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