Green Mountain at Fox Run (Vermont)
Size and Self-Acceptance for Achieving Healthy Weight
If we let ourselves, we may start to believe that magazine cover girls (whose photos are air-brushed and trimmed in, mind you!) are the norm and that the rest of us are somehow deeply flawed. What we get then is the soundtrack "I hate myself" or "I hate what I see in the mirror" playing over and over again in our heads, fueling our endless dieting cycles and painful frustration.
"If you are caught up in not liking yourself because of your size, it quickly starts whittling away at your motivation," says Marsha Hudnall, MS, RD. "That inner voice makes you feel helpless and hopeless."
Self-Acceptance: The Key to Achieving a Healthy Weight
If we are to have any measure of success, it is crucial that we permanently press stop on that soundtrack and work to genuinely accept our sizes and, by extension, ourselves. Hudnall, who has more than 20 years' experience in the weight management field, knows this can be a tough sell for women with lifetime struggles with weight. But she's not suggesting that size acceptance means denying the importance of healthy weights.
Denial is not acceptance. Rather, self-acceptance means adopting a non-judgmental attitude toward yourself. It's the ability to see things as they are in the moment without harmful, self-critical voices interrupting your view of yourself. Hudnall has seen it again and again in women who come to Green Mountain: Self-acceptance is instrumental to reaching your healthy, natural weight. "Size-acceptance means focusing on the things you like about yourself while working to modify what you don't like," she says.
For women who have been listening to the self-disgust soundtrack forever, size acceptance is also pretty scary. Does accepting yourself the way you are imply that change may be impossible? Mimi Francis, behavioral health therapist, has a simple response to those doubts. It should resonate even with the most diet-savvy cynics. "How well has not liking yourself worked so far?" she asks. The truth is, it hasn't. In fact, if you dislike your body, it's that much easier to abuse it.
So the aim then is to get your attitude to work for you, not against you. Self-acceptance means acknowledging where you are now, and not repeating the mantra "I'll like my body when." or "If only I looked like...." One helpful definition comes from Annette Colby, RD, author of Eating Peacefully, an online newsletter. She suggests that self-acceptance means unconditional appreciation and support for who you are now, including all the elements that you want to change.
Silencing Your Inner Critic
This view of self-acceptance respects the diversity of healthy, beautiful bodies, rather than the pursuit of an idealized weight that may come at dangerously high physical and emotional costs. The pursuit of the impossible, all the while disparaging the actual, is one of the most formidable stumbling blocks we put in our way. The self-critical reflex is a difficult one to subdue. But silencing it is a crucial component to living a healthy, fulfilling life, and attaining healthy weight and fitness goals.
Start loving yourself today!
www.fitwoman.com
(800)448-8106 (802) 228-8885
info@fitwoman.com
Canyon Ranch (Arizona)
The Easiest Dinner Party Ever
Does the idea of having a dinner party make you break out in hives? Entertaining doesn't have to be scary or complicated. With a little preparation, it can even be fun.
Planning is everything
Entertaining is about planning. It's the same whether you're hosting a small dinner or a big party.
The biggest mistake people make is not giving themselves enough time. If you plan it right, you should be able to spend just a half-hour in the kitchen before your guests arrive.
Don't worry, be happy - and organized
First, give yourself a break by writing down everything - the menu, ingredients, stores you'll need to visit, etc. Lists take the pressure off by getting the details out of your brain and down on paper, where you can refer to them and check them off. This means you don't have to stress yourself out by constantly going over things in your mind.
Once you have everything listed, figure out what you can do ahead of time and write that down, too. Think about doing-ahead when choosing recipes. You'll want to pick dishes that you can make early or freeze so you won't be frantically cooking the day of the party.
Be practical
Do you really want to make that Thai noodle recipe that's eight pages long and calls for six ingredients only available through the Internet? Or that scrumptious seven-layer dessert you had at your favorite restaurant that has to be assembled at the very last minute? No! Make it easy on yourself, make it fun and make it quick.
Another tip from the pros - spend time organizing well in advance. Make sure that you have enough room in your refrigerator and freezer; double-check that you have all the equipment you need ("Where did that baster go?"); select your serving dishes and utensils and see whether they need a wash; get all the plates and glasses and silverware out and counted. When the doorbell starts ringing, you'll be happy you did everything you could ahead of time.
Don'ts of party planning
Don't spread yourself too thin - Don't try to shop, cook and clean the house the day of the party.
This is not the time to try a recipe you've never made before - Make new dishes for family and friends first so you know how long it really takes and how it tastes.
Don't worry - Entertaining and stress don't have to go together. It should be fun, both for you and your guests. Remember, people are coming to enjoy the party, not critique you.
Recipes for success
Here are some easy, tasty and quick party pleasers that will help you stay out of the kitchen and in with your company. You can find them all on canyonranch.com.
Click on Connection, then on Browse Recipe Library and you'll be able to access and print out hundreds of delicious, healthy recipes from the famous kitchens of Canyon Ranch.
- Bean Dip - Try this delicious, fiber-rich dip with baked tortilla chips or pita wedges for a casual snack or appetizer.
- Hummus - Smooth, nutty and delicious. A great healthy appetizer that you can make in advance, keep up to three days in your refrigerator and bring out on party day.
- Poached Salmon with Orange Basil Relish - You can serve this fresh, vibrant dish hot or cold. The delicious, slightly spicy relish can be made in advance, as can the salmon.
- Whole-Wheat Pizza Crust - This incredibly versatile dough can be made ahead and used for breadsticks for the bean dip, crispy triangles for the hummus or just brushed with olive oil and sprinkled with grated cheese for a perfect appetizer all by itself. You can also pre-bake the crusts for pizza, freeze them, then pull them out the day of your party, add toppings and bake.
- Brie with Pear and Pomegranate Quesadilla - This scrumptious vegetarian dish is a simple to prepare.
- Banana Changa - Sinfully rich but amazingly low in fat, this dessert is always a crowd pleaser.
www.canyonranch.com
(800) 742-9000
Canyon Ranch (Massachusetts)
Take Five to be Fit
How's your day going? If you're like most Americans, you're busy from morning until bedtime with obligations, friends, family, work, play and a hefty to-do list that never goes away. You know that regular exercise deserves its place in your hectic schedule, but where do you find that extra chunk of time? There's good news: You don't need to do everything at once: Just the smallest bit of exercise, even five or ten minutes at a time, can give you the extra boost of energy you need for the day.
Of course, that's also the bad news: You don't have any more excuses to skip your workout.
The old way of thinking was that you need 30 minutes of exercise at a time. Now experts say breaking up a routine is fine, whether your goal is weight loss, health or prevention of chronic illness. Doing 15 minutes of cardio here, five minutes of abdominal work there - it's all good.
The New Workout: Quick & Effective, Using Minimal Equipment
The following quick routines work your entire body when you are pressed for time - and they can be done with minimal equipment - a stretch band or tube is all you need.
Strengthening
1. Pushups - Place your hands under your shoulders with your palms on the ground, keep your legs together and the balls of your feet on the ground, toes curled upward. In a straight plank position, lower your torso to the ground until your elbows form a 90-degree angle. Do three sets of 10. You can modify pushups by keeping knees on the ground and assuming plank position from knees up. If you have wrist problems, try doing pushups on your fists.
2. Seated rows - Sit on the ground with legs stretched in front of you. Place a stretch band around your feet and pull elbows toward torso in a rowing motion. Do three sets of 10.
3. Standing shoulder presses - Stand on a stretch band and hold the ends. Bring your hands up to your shoulders, wrists facing out, and press up over your head. Keep your back straight. Do three sets of 10.
4. Crunches - Lie on your back and keep your lower back flat on the ground with your hands behind head for support. Lift your torso using abdominals, not your neck muscles. Do three sets of 10.
5. Back extensions - Lie on your stomach with your arms stretched out in front of you. Lift arms, shoulders and head up like Superman and arch your back. Do three sets of 10.
Stretching
1. Spinal twist - Lie on the floor and place your right foot on your left knee. Using your left hand, gently pull your right knee toward the floor, twisting your spine and keeping right arm straight out to the side, hips and shoulders on the floor. Switch sides. Do this three times on each side.
2. V stretch - Lying flat on your back, lift your legs off the ground and grab the inner knees. Gently open the legs wider, feeling the stretch in the inner thigh. Hold for 15 seconds. Do this three times.
3. Side quad stretch - Lie on your side. Gently pull the foot of your top leg back toward your buttocks. Breathe and hold for 15 seconds. Do this three times on each side.
4. Calf stretch - Place both hands on a wall with arms extended. Lean against the wall with one leg bent forward and the other leg extended back with knee straight and toe pointed forward. Push rear heel to the floor and move hips slightly forward. Hold stretch. Repeat with opposite leg.
5. L stretch - Place your hands shoulder-width apart on a wall and your legs hip-width apart, stretch your hips back and bend your upper body down in an L shape, with your back perpendicular to your legs. Hold for 15 seconds.
6. Shoulder/arm stretch - Raise your arms over your head, then place one hand on your back and press the elbow down with your other hand. Repeat with opposite arm.
7. Open chest stretch - With one hand on each side of a doorway, lean into the doorway, opening up the chest and shoulders.
Fit for the Office
Even if you're cooped up behind a desk all day, you can exercise in the office without getting too sweaty. Taking a break now and then to indulge the body's need to move is good for productivity, too. You'll be refreshed, less tense and more focused if you stop work now and then to stretch and move around.
Chair stretch - Clasp your hands behind your chair, take a deep breath and stretch the shoulders back. Let the head fall back as far as is comfortable.
Abs - Sit on a big exercise ball while at your computer. It will automatically strengthen your core. That's all there is to that one.
Wall push-ups - With your palms flat against the wall at shoulder height and width apart, lean your upper body toward the wall slowly, and push yourself back. Repeat 10 times.
Neck/shoulder stretch - Standing with feet shoulder-width apart, tilt your head to one side and hold. Reach with the opposite hand toward the floor and flex hand - pulling the back of the hand toward you, palm parallel to the floor - for maximum stretch. Hold for 10 seconds on each side.
Standing lunges - Step forward with one leg and lower into lunge position, keeping abs in and the knee in front at a 90-degree angle. (Do not let the knee go past your toes - step out farther with the front foot, if necessary.) Push through front heel to rise. Switch legs. Do three sets of 10.
Work on posture. Sit up straight at your desk to strengthen your core and improve alignment, breathing and overall function all day long.
Remember, to avoid injury, pay attention to alignment whenever you exercise. Also, keep breathing and maintain the natural curves of your spine.
No excuses
So, you hardly have any time? That shouldn't stop you. Set aside 10 minutes between errands or business appointments to do a few exercises, go for a walk or stretch your deserving body. Take the stairs instead of the elevator; park across the lot and carry your groceries. Every little effort counts.
Even the smallest amount of exercise is beneficial. Take every opportunity to move and you'll reap real benefits.
www.canyonranch.com
(800) 742-9000
(413) 637-4100
The Oaks at Ojai (California)
Savor Summer All Year Long
By Sheila Cluff
Autumn and winter are two of my favorite times of the year. I love the colors, the smells and the opportunities to participate in the fun that leads up to the December holidays. However, come the middle of November, maybe like you, I'm already missing summer. If you're in this same boat, here are some fit tricks and healthy ways to savor summer all year long and all without that heat that can make summer unpleasant.
Stay trim like it's summer.
Eat lots of summertime style fruits and vegetables. If your local market doesn't carry peaches and plums and melons in the winter call around to the specialty shops; they usually have a good selection. Summer is the time of year when we simply dress in light weight clothing. Summer dresses, shorts and shirts show it all. We don't even have to discuss wearing a bathing suit because bulges can't be hidden in any of them. So this fall and winter vow to eat like it's summer and you'll stay trimmer. That means have salad every single day, fill up on fresh fruit and drink smoothies that provide a healthy meal.
Stay active like it's summer.
To maintain or lose unwanted fat, stay flexible and keep endurance levels high we must work the muscles in our bodies. As the days get shorter, it sometimes seems impossible. Rather than lounge and possibly add five to 15 pounds before Christmas, make plans right now to join a gym, take dance lessons, swim at the Y, or reorganize your family room to include some fitness equipment. Yes, it takes planning but the alternative means getting into those "fat clothes" again. Strive to work out 45 to 60 minutes every day. You might want to split this up with a half hour brisk walk in the morning and another half hour of karate, spinning, or pilates in the evening.
Walk like it's summer.
Find opportunities during the day to get outside and walk. You'll find that you'll sleep better, digestion will be better and you just might be happier by walking outdoors, whether it's clear or cloudy. I recommend examining your walking shoes every second week. Don't wait until heels are worn down to replace this essential piece of fitness equipment. If you've never worn sports socks that wick away moisture, get a pair next time you're at the fitness shop, especially if like many your feet get too moist during a workout.
Dress like it's summer,
Even if you can only do this in your home, because it's too cool outside. Yes, wear bright, flashy colors. Have you ever worn a red sweater on a cloudy day? Need a quick fix but can't wear bright colors to work? Choose wildly colored undies and you'll instantly lift your mood and feel sexier too. Red and other hot tones can fight off depression and make you feel better all over. Try it
Moisturize your skin like it's summer.
Keep that summertime glow warm and lovely by never allowing your skin to dry out. Have a facial and think about adding some sunny streaks in your hair. Friends will think you've lost five pounds. And be sure to get a pedicure, as if you're going to a beach party. Your toes might not show since you're probably wearing closed-toed shoes, but you'll know.
Drink lots of water and liquids like it's summer.
Too often in fall and winter, when it's cooler, we forget to hydrate the body. What happens? Digestion and elimination can slow and internal organs cannot function well. Water is actually the best sports drink around so when you go for a workout take a bottle of water with you.
Once a month, try on your swimsuit.
You can weigh yourself as usual, but try this. Swimsuits don't ever lie. If you see something bulging that should not be there, consider reducing calories and increasing exercise.
Stay healthy like it's summer.
Plan a fall or winter holiday that includes sports or physical activities. You can go to a spa or plan a camping and hiking trip. You can learn to snow shoe or jump on your bike (with helmet firmly in place) and get out into the country side. My friend is addicted to antique shopping. When November comes, she heads to New England for plenty of brisk walking and stops in those charming shops as she satisfied her "habit."
Keep a summer body and a summer mind this year and year round you'll
stay fit for life.
www.oaksspa.com
(800)753-6257
info@oaksspa.com
The Heartland Spa (Illinois)
Jump Start Your Fitness Program Today
"Jump-starting" your fitness routine? You're not alone! Certain times of the year trigger our desire to either get back into it or do something different. The start of a new year as well as the beginning of a new season--spring, summer and fall--tend to be the most popular times. Summer has begun, you're feeling motivated, so go for it! Just remember, ultimately the goal is to keep moving so be smart with your jumpstart. Here are some tips to help you:
Jump IN--to your routine, don't jump overboard!
Pace yourself. Consider the number of days per week as well as the time you put into each workout. You will be willing and able to exercise 5 - 7 days in a week for a good hour or more at a time.for the first week. And then the novelty wears off, your energy will fizzle, and you may even resent the fact that exercise has taken time away from family, fun, and well-deserved downtime. Rather, be realistic and start with 1 or 2 days per week, 20-30 minutes at a time. Never feel guilty if your workout is less than "an hour". There are many benefits to gain from shorter bouts of exercise. In fact, 15 minutes in the morning and 15 minutes in the evening can do wonders for your metabolism.
Don't think exercise, rather think about being active!
Yes! We are referring to the classic examples of parking your car away from the store and taking the stairs rather than the elevator. Have kids? Play with them! Marco polo, hop scotch, jump on the trampoline. So, you think you can dance? Do it or take some lessons! Housework and yardwork are.work! That extra trip up and down the stairs while you do laundry is good in other ways. Being active throughout the day can be more beneficial than exercising for one hour and then being completely sedentary for the remainder 23!
Be creative and multi-task so your activity is time-efficient.
Multi-task! Try interval training. For example, on your next walk, pick up the pace (walk faster or jog) at every other telephone pole. Or stop at the next picnic table and do some push-ups, and triceps push-ups. When nobody is looking, stop and do some squats or "wall sit" against a tree.
Be mindful of your movement.
Don't just go through the motion. Since limited time is the number one reason we don't exercise, make it worth your while when you do! Focus on your activity and make it challenging-never painful, but never easy! Be specific with your movement and make every move deliberate. The intensity of your activity should be a 4 - 5/6 on a scale of 0 - 10, (0 is nothing, 10 is very, very strong, 4 is somewhat strong and 5/6 is strong).
Include a simple plan for proper hydration and nutrition.
Sometimes our motivation is so great that we try to do too much at once. Rather than completely overhauling your eating plan, which typically means omitting foods and depriving yourself, try adding to your normal eating plan-(assuming you somewhat follow the food guide pyramid suggestions already.) Drink plenty of water and eat the recommended servings of fruits and vegetables every day-as you have always tended to do. Hopefully these healthier additions will satisfy your hunger and you won't have room for the "junk food".
www.heartlandspa.com
(800)545-HTLD
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