These legumes are loaded with amino acids (the building blocks of protein), iron, B-vitamins, fiber and minerals. They’re also relatively low in calories and contain a trace amount of fat.Add a comment
Tips for Cooking Bison
By Dale Van Sky, Executive Chef
Bison and grain fed beef have a lower fat content so lowering the temperature by 25 degrees will slow the cooking process. This allows the internal temperature to reach the desired doneness without over cooking the exterior.
Cooking times will vary in accordance to the cut on meat; I recommend a meat thermometer to check doneness.
Never press any meat, burger, steak or chicken; this will squeeze out the juices producing a dryer product. When cooking roasts you should let them rest because while they are cooking the juices are forced towards the middle of the meat. Letting it rest allows those juices to rejuvenate through the meat.
An Interview about Antioxidants with Dr. Brad Crump, Health Services Manager
Q: With all the fad diets that come and go, why is a diet that is rich in antioxidants worth holding on to?
A: Antioxidants are those nutrients that can slow down oxidative stress in the body. Oxidative stress can be looked at as “rusting” in the body. Where there is oxygen, there will be reactions that produce free radicals. Free radicals are highly unstable molecules that have the capacity to cause cell and tissue damage. Antioxidants are nutrients that can make free radicals more stable and decrease their ability to cause harmful reactions in the body.
Due to the environment in which we live and even through the normal process of detoxification where free radical s are produced, it becomes essential to provide the body a constant source of antioxidant rich foods.
Q: Can you suggest some super fruits that are worth adding to your diet due to their antioxidant benefits?
A: According to the best research, those fruits that are most beneficial for their antioxidant benefits are:
- Red Grapes
You can never go wrong with berries. They are nutrient dense, have a low glycemic index and of course, are a rich source of disease fighting antioxidants.
Q: Does Red Mountain Resort & Spa has an antioxidant diet or detox diet?
A: Red Mountain has a monthly detoxification week where a specific menu is provided for those participating in the program. The meals plans consist of antioxidant rich foods and detoxification smoothies as well as other anti-inflammatory foods.
The meal plans specifically remove the most common allergenic/inflammatory foods including dairy, wheat, gluten, corn, refined flours and sugars, alcohol and caffeine. It also includes a wide variety of antioxidant dense foods such as berries and vegetables like spinach, broccoli, red peppers, onions and eggplant.
Q: How do you recommend making an antioxidant rich diet part of ones' life?
A: All meals and snack should consist of a healthy amount of antioxidant rich foods. The key is to identify those that are most pleasing to you and incorporate them into diet. Most people enjoy having a smoothie for breakfast. This can consist of a wide variety of antioxidant rich fruits. Adding blueberries to oatmeal or other hot cereal is an option. At Red Mountain, we utilize special extracts that can be added to water to make them more flavorful and increase intake of these health promoting nutrients.
Q: Can you drink your antioxidants?
A: Preparing an antioxidant rich drink is a convenient and effective way of adding antioxidants to your diet. As mentioned, Red Mountain utilizes detox smoothies and extracts added to water. We always encourage eating whole foods to increase fiber consumption.
A daily smoothie is a great way to get your antioxidants. Here is a sample of a healthy smoothie:
½ cup of apple juice
1/8 cup blueberries
1/8 cup raspberries
1/8 cup blackberries
1/8 cup strawberries
2 tbs ground flax seed
1 scoop of rice protein powder
2-3 ice cubes
A nutritional power pack, Sunflower seeds are a great source of healthy fat, protein and fiber and are loaded with vital nutrients like vitamin E, zinc, selenium, folate and iron.Add a comment
Fill Your Energy Tank
By Cindy Clemens, Life Coach
These are challenging times we are living through. Bad news on the financial picture assaults us at every corner. The pain is definitely spreading to Main Street. Yet in the midst of this negative swirl, there are several tools you can use to cope with the stresses and strains from these tough economic times.
First, do whatever it takes to keep your energy tank full right now. You need it to be full – you are spending lots of extra energy dealing with your own worries and concerns as well as those of your co-workers, family and friends. Plus, you need to be able to do your best thinking and processing in the days and months ahead. Curveballs may very well come your way, and you need to be strong and well. Focus on getting plenty of rest, moving your body, and nourishing yourself with healthy and delicious foods. You may not be able to change the macro conditions, but you can exercise control over how well you are treating yourself.
Second, decide to minimize the negative drama and fear mongering in your life. Get the smallest dose of news and information possible that you need to keep afloat of your finances and make prudent decisions. Resist the temptation to dwell in negativity all day long. Find something that is working in your life, put your energy in that direction and feel some joy and happiness. Decide to forgive yourself if you have made poor past decisions, and commit to righting your ship. Spend time with as many positive and uplifting people as you can, and certainly avoid the doomsayers and critics right now. Choose to feel good, even now, and have love in your heart for yourself and others.
Third, keep the flow of abundance open and operational in your life right now. Tempting as it is to tighten up our belts and excuse ourselves from giving because of the economic conditions, this sends out the exact wrong message to the Universe. It says there is not enough for all of us, there is scarcity, and we cannot share our few crumbs. Because we manifest more of what we focus on, whether positive or negative, we manifest more of not enough, scarcity, and fear. We become clogged up, by our own beliefs, and the Universe must abide by those beliefs and send us more of what focus on. To change this process, we need to demonstrate that we believe in abundance and share with others when we are inspired to do so. Try starting your day by acknowledging what you do have and asking for guidance in how you can share your time, talents, or treasures during the day. At night take a couple of minutes to reflect on how accomplished this. This will act like roto rooter in your belief system pipes and get the abundance flow going again.
Add a comment
De-Stress Your Holiday Eating
By Dr. Reema Sayegh, Nutritionist
Sometimes what we want and what we need are two different things. Case in point: food choices when we are stressed.
What usually calls out to us is some form of sugar and caffeine. What we really require is a more complex form of carbohydrate, PLUS a protein so that we do not get a sugar rush (which is inevitably followed by a sugar dip).
Therefore, a good de-stressing pick-me-up could come in the form of fresh fruit and natural nut butter, or a serving of cut-up veggies, raw nuts and one ounce of low-fat string cheese. If you're multi-tasking, in other words, trying to grab something at the mall, try having protein and vegetables, like a teriyaki unbreaded chicken breast with stir-fried vegetables, or, even better, a salad topped with chicken or fish, and a nice vinaigrette on the side.
These foods will give you staying power, and provide the stress-busting nutrients your body really needs without sabotaging your good eating habits. That way, the cute new outfit you're out buying for the holiday party will still fit when the time comes!
An Interview with Shaman Spirit Guide Betina Lindsey
Red Mountain’s nationally awarded author and spiritual guide, Betina Lindsey is known for her Shaman Spirit Programs which explore personal writing, healing sound and the rediscovery of our personal and planetary soul.
1. How would you describe what you do at Red Mountain?
I offer spiritual guidance for those on the path of rediscovery of our personal and planetary soul. Whether it is healing sound, soul retrieval, or a life path reading, Shaman Spirit is for those who are looking for balance, harmony and peace in their lives. For example, “Writing Your Life” is a three day workshop adventure on how you became the person you are. We walk the spiral of experience where you create a timeline of your life so you can step into your destiny to bring healing and beauty to yourself, to your loved ones, and to the world. You might be walking your destiny, but are you aware of it?
2. Are your offerings popular with guests, and if so, why?
Yes, I so enjoy the guests who come to my sessions…they are spiritual explorers who want to bring balance to the body, to the soul and to the earth.
3. What is the most spiritual offering you provide?
In a trusting environment, I pass on what has been passed on to me from the ancient healing lineages, energies that support us to live protected and free of fear in our transcendent natures.
4. What do you think spa guests are looking for these days from services such as yours?
I feel they are looking for sustainable spiritual ecology that supports a sane and healthy human community.
5. What is the best part of your job?
Hands down! The resilient, gifted people I have met! You might ask what is a shaman? It is those who have the courage to find, heal and change what is not working. The people I meet are the earth keepers, the wisdom keepers and the creators that envision their selves and the world as healed. These are the shamans!
6. How does what you do complement Red Mountain and vice versa?
Shaman Spirit is a spiritual adventure where we not only climb rocks...we listen and talk to them...now that is complementary!
Foods to Help Ease PMS Symptoms
While the medical community is not in complete agreement about the causes of PMS, there is little doubt that the mood swings, energy drain, cramping, aching breasts and belly aches are a severe problem for many women. If your symptoms are interfering with your life, you may need help from your physician, but many women find relief with self-help, food & lifestyle changes.
Many experts suspect that the fluid retention associated with the menstrual cycle is either directly or indirectly responsible for a great deal of symptoms. This is good news to some extent, because there are several lifestyle and dietary habits that may help modulate fluid retention.
The primary goal would be to develop overall healthy habits to achieve a good fluid balance. The basic recommendations would include: regular exercise, drink plenty of water, avoid sugar, salt and too much caffeine. Also, for most people a boost in the quantity of fresh fruits and vegetables (5-9 servings of fruits and vegetables daily) will improve digestive regularity, provide powerful nutrients and help regulate fluid balance.
Furthermore, there are several foods that have a significant diuretic effect. By including these foods during the time of the worst symptoms, some relief may be provided: celery (seed and plant), parsley, dandelion greens, asparagus, artichoke, melon (all kinds), watercress, and to a lesser degree: cucumbers and strawberries.
Caffeine is also a powerful diuretic, but should be used with caution during menstrual distress because too much caffeine may increase stress levels and contribute to irritability. Many teas have a diuretic effect, such as: licorice, astragulus and teas especially formulate as PMS supportive. These are generally safe, but use in moderation (2-3 cups per day) because too much diuretic may back-fire and cause a craving for salty foods.
A modest increase in protein consumption also serves as a mild diuretic, and when combined with carbohydrates, may have the added benefit of providing sustained hunger satisfaction and energy.
One of the best ways to calm carbohydrate cravings is to consume the right amount of good, whole grain, complex carbohydrates. While the high protein trend has moderated, many people still shy away from eating adequate complex carbohydrates and then find themselves craving sugar.
Find and use a reliable tool for estimating an appropriate amount of wholesome carbohydrate foods like MyPyramid.gov. While you may not consume that amount of carbohydrate foods on a regular basis, you can use the amount as a guide during the difficult time of the month to provide some “insurance” against craving sugars and other simple carbohydrates.
There are many wonderful complex carbohydrates that are naturally sweet, packed with beneficial nutrients, high in fiber and provide sustained blood sugar energy: sweet potatoes, brown rice, oats, winter squashes, quinoa and all types of legumes.
Essential fatty acids have shown positive impact on the balance of blood sugar and there is some evidence that they may help fight depression. Essential fatty acids can be taken in supplements, but are found in many wonderful foods, such as: nuts, seeds, flax seeds and fatty fish.
Having an appropriate amount of healthy fats daily will also keep your hunger satisfied, aid in regularity and keep you from craving “bad fats.”
Sample Meal Plan for PMS
Breakfast: 1 cup oatmeal, 1 cup of strawberries, 1 hard boiled egg, Licorice tea
Snack: Cucumber & watercress sandwich on 2 slices whole grain bread with light mayonnaise, 12 cashews
Lunch: Big salad: mix 1 cup of dandelion greens with your regular greens, tomatoes, celery, any other veggies, 2-3 ounces of lean protein, ½ cup of any type of bean (garbanzo, kidney, pinto), 2 tablespoons of sunflower seeds and 2 Tablespoons of a light salad dressing
Snack: Chocolate, 2 whole grain crackers with ½ Tablespoon almond butter & a protein shake (1-2 scoop of protein powder and 8 oz. of skim or soy milk)
Dinner: 3-4 oz. Salmon, ½ cup sweet potato, 1 cup green beans, 1 cup broccoli (optional - cook up the rest of the dandelion greens - 1 cup cooked)
After dinner treat: ½ cup sorbet, 3-4 graham crackers, 1 cup fresh fruit
While this type of menu will not cure all your symptoms, it may help to minimize the discomfort. The mix of good, complex carbohydrates, substantial protein, high fiber, high nutrition, essential fatty acids and diuretic foods should help ease symptoms.
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