Red Mountain Spa (Utah)
Nutrition Lessons Learned from Nature
Kathy Egan, RD/LD
If it makes you feel bad - don't eat it.
For some reason, our culture tends to accept a certain amount of discomfort from poor eating habits. People drink too much coffee even though it disturbs their sleep. People eat large, heavy meals even though it gives them a belly ache. We hardly ever eat enough fruits and vegetables, even though it would improve health, energy and encourages digestive regularity. How long would you survive in nature if a belly ache kept you from being able to run from falling rocks, a brush fire or a grizzly bear?
Spa Detoxification programs essentially provide a food elimination plan. For those unfamiliar with a food elimination diet- it is a process whereby the foods that commonly cause discomfort symptoms are removed from the diet for 4 weeks. These 4 weeks are a clearing time, where the body has a chance to recover from the offending foods. At the end of 4 weeks, a process begins to re-enter the foods, one at a time. If symptoms return - then that food is the culprit and should be eliminated from your diet.
Wildlife just knows on an instinctive level - don't eat too much and don't eat stuff that makes you feel bad.
You have to work for your dinner.
A strong appetite as a result of physical activity tends to encourage the consumption of healthier foods. Your body knows what it needs to function well. If you are burning lots of calories through strenuous activity you are more likely to salivate over brown rice, lean protein, veggies and stay away from the junk.
It may take time to re-train your taste buds. We are fooled by the abundance of sugary, high fat foods available. In reality, it is bad habits (as opposed to really thinking about the choices) and our stress levels that cause us to reach for sugar, refined carbohydrates and caffeine.
Our modern world has separated us from our true nature. We need physical activity to remain fit and healthy. Every time you engage in brisk exercise, you generate a bunch of positive hormonal messages. Exercise tells your body to "stay young" and helps keep your appetite focused on healthy food. Therefore, work for your dinner - it will make eating healthy food more pleasant.
Food is occasionally abundant, but more often scarce
Presently, Americans eat as if every day were a major day of feasting and celebration. It's just not necessary to eat so much food. As a result, we have an astounding level of obesity and our medical system is burdened treating "diseases of affluence."
In nature, there is the e and flow of the seasons. We get baby asparagus in spring, berries in summer and root vegetables in the fall and winter. Some foods come in bunches, but everything doesn't ripen at the same time.
Observing wildlife, you can see that the animals get fatter over the summer and fall and then leaner in winter. Humans just seem to get fatter and fatter. We seem to have a deep fear of feeling hungry, but a little healthy hunger is not such a bad thing.
Try planning your food intake so that you eat more food in the early part of the day. For most of us, the evening meal can be very light. If you exercise, eat lots of fruits and vegetables and take a light evening meal, you will wake up in the morning with a roaring hunger. That's good. Eat a nice, hearty breakfast and start the cycle all over again.
Obviously, I'm not suggesting that we return to primitive times. We love our cell phones, air travel and comfortable homes. Still, we should stay in touch with our true nature and our connection to wildlife and the great outdoors. Take some lessons from nature, but you can still e-mail this article to your friends.
www.redmountainspa.com
(800)407-3002 (435)673-4905
Mountain Trek Fitness Retreat & Health Spa (British Columbia, Canada)
The Sublime World of Seasonal Eating
Nature provides us with a different bounty of food each season. Cherries have their days early to mid summer, root vegetables find their way into soups in the fall and winter, and greens are plentiful in the spring. Seasonal eating offers the opportunity to follow the earth's natural cycle, to enjoy food at its peak for freshness and vitality. It also provides the opportunity to become a connoisseur at the local farmers market where shopping becomes a pleasurable experience as you navigate amongst the stalls picking and choosing the most delicious looking produce. You can taste the difference!
Springtime is upon us which means a new cycle of life occurs. The warming and building foods of winter are replaced by foods in harmony with this season. Cleansing and revitalizing foods like leafy greens and sprouts are good foods to choose. The body naturally desires to rid the body of winter "build up" (colds are common at this time, the body's natural way of cleansing). We can support our body by eating bitter foods such as romaine lettuce, arugula, and even try some dandelion greens for a new taste experience.
Others ways to support our body's own springtime cleansing is to drink plenty of water, sweat out toxins with exercise as well as releasing toxins through breath by engaging in deep breathing practices such as yoga, chi gong, or tai chi.
Spring is also a time to take a look at your life and make new plans, plant new seeds of intention. Ask yourself what you want to clear out (just like you would your closets) in your environment and even within yourself? What do you see yourself creating this year, what do you wish to happen? Take a little time to write a new health/life plan and remember to include intentions of how you would like to feel and what you would like to do and see happen. Now is the time to visualize!
Just as the seasons gradually change into each other, remember to make the changes to your diet gradually as well. Taper off oils, red meats, nuts and sweeteners while adding more greens in the spring. Look for asparagus, sprouts, different lettuce varieties to add to your plate. Get outside to take advantage of the warmer weather. And enjoy the vitality that spring offers.
www.hiking.com
1-800-661-5161
info@hiking.com
Canyon Ranch (Arizona)
The Latest Word on Sun Protection
Having a healthy glow sure ain't what it used to be.
According to the U.S. Environmental Protection Agency, there's been a staggering 1,800 percent increase in malignant melanoma cases in the U.S. since 1930. And recent figures show an alarming rise in skin cancers among people in their twenties and thirties.
There are alternatives to staying inside in the dark, however. You can get outside safely if you understand sun protection.
Sunscreen Basics
Sunscreen contains chemical compounds that absorb ultraviolet (UV) light, the part of the spectrum of sunlight that causes burning and damage. When sunscreen is applied to the skin, it forms an invisible, protective layer that blocks damaging UV rays. Besides protecting you from sunburn, full-spectrum sunscreens also help prevent premature aging, skin cancer and pre-cancerous growths. You always want to use a broad- or full-spectrum sunscreen that protects you against both UVA and UVB rays and has a minimum SPF of 15.
SPF stands for Sunburn Protection Factor. People's tendency to burn varies so much that the degree of protection is expressed as a multiplier of the time it would take a given person to burn - someone who would begin to burn after 12 minutes in the sun could be out for 120 minutes wearing a sunscreen with an SPF of 10, for example, while a person who would start to burn after 6 minutes could only be out safely for an hour wearing the same product. The higher the SPF number, the greater the protection. For most people, SPF 15 is fine for most days; for outdoor sports, SPF 30 is probably a better choice. People who are very sun-sensitive will want to choose a higher number.
By the way, it's important to remember that SPF values cannot be added to increase protection. For example, if you apply a sunscreen with an SPF of 10 and then an SPF of 15, you will not have a protection factor of 25. You'll only have the SPF protection of the highest number applied, which, in this case, would be 15.
On Beyond SPF
SPF is not the whole picture, however, since many conventional sunscreens effectively block the UVB rays that cause burning without offering much protection from the UVA rays that damage DNA. UVA rays cause premature aging and melanoma, one of deadliest of all cancers. In fact, several studies have shown that melanoma rates are highest in regions where sunscreen use is also highest. This is probably because people using sunscreens that protect them from UVB rays are able to be out in the sun longer, so they accumulate extra damage from cancer-causing UVA rays.
Even some sunscreens that claim to be "broad-spectrum" may offer little protection against UVA. Consequently, you need to check the ingredients as well as the SPF: Always look for sunscreen with at least one of the following ingredients: zinc oxide, avobenzone, parasol and ecamsule. These chemicals offer more complete protection for the skin from UVA rays.
Some of the newest products out there are mineral sunscreens and makeup that contains micronized titanium dioxide and micronized zinc oxide. These minerals offer sun protection that will not clog the pores or dry the skin. They're ideal for sensitive skin, provide instant protection and are water-resistant.
Some sunscreens also contain antioxidants that can significantly reduce the signs of previous sun damage while protecting your skin. Look for sunscreens that contain vitamin E, coenzyme Q-10, and vitamin C.
Remember that if you're really spending time outside, sunscreen should be applied not just to face, neck and d?collet?, but to the entire body. Don't forget the tops of your ears or your lips: Never forget to use SPF 15 or higher lip balm. Also be sure to apply and reapply sunscreen to your hands and forearms, which probably get more exposure than you realize when you're in the car.
Slather!
The best sunscreen in the world won't do a thing for you if you don't apply it, or don't reapply zealously. Choose a water-resistant or waterproof product if you're going to be swimming or sweating a great deal, and apply sunscreen three or more times daily if you're participating in outdoor activities. Even if your sunscreen is waterproof, reapply after swimming or breaking a sweat.
You'll need to be especially vigilant if you're outside around water or snow, both of which reflect UV rays back up from the surface. The air gets thinner and the sun becomes more damaging the higher you go, so skiing, hiking and climbing at high altitudes are activities that call for extreme sunscreen awareness.
Do take advantage whenever possible of the best of all sunscreens: shade. Cover up as much as possible with hat, sunglasses and protective clothing: Some lines of clothing are made from fabric that offers protection from up to 98% of UVA and UVB - that's 50+ SPF. Even conventional clothing offers some protection, though. When in doubt, keep your shirt and hat on.
Buck the trend
Don't be part of the rising skin-cancer statistics. Use sunscreen and make hats and cover-up clothing part of your everyday wardrobe. If you miss the tan, try bronzers and self-tanning products to get the color you want. Your skin will thank you for it - year after year after year.
www.canyonranch.com
(800)742-9000 (413)637-4100
Canyon Ranch (Massachusetts)
Lose the Anger - Help Your Heart
Ever had one of those days? You get stuck behind a slow driver when you're already running late, your computer crashes an hour before a deadline, your romantic dinner is interrupted by a screaming baby at the next table. Everywhere you go people and things seem to be thwarting you.
Many people take such obstacles in stride, hope for a better tomorrow or focus on more peaceful experiences. Others dwell on life's inevitable frustrations and irritations and stay at a constant simmer. Research has shown that such lingering anger can actually affect heart health.
Researchers have found that cynicism, anger and hostility negatively affect the heart. In fact, the major factors for developing coronary disease are now considered to be lack of exercise, smoking, obesity, diabetes and chronic hostility. It's important to learn how to manage or reduce anger in everyday life.
Resentment and your health
Aside from making you feel agitated and upset, a hostile attitude can cause serious health complications, including:
. Higher blood pressure
. Increased heart rate
. Increased stress-related hormones
. Decreased immune system response
And when anger runs out of control, it leads to more conflict and yet another important health-risk - lack of sleep. Many habitually resentful people develop unhealthy habits such as smoking or drinking as a way of coping. It's critical to identify the anger in your life and make positive changes.
Make the connection
You don't help your heart either by expressing or repressing anger. The goal is to be less angry.
Cultivating empathy is a first step: We don't tend to get as angry about situations in which we can put ourselves in the other person's place. It's easy to get upset at other drivers, for example, because driving is depersonalized. We want to get where we're going and we're indifferent to the other drivers' needs because we don't know them - we usually can't even see them clearly.
Try this next time you feel your rage starting to rise in traffic: Try to imagine the other driver as someone you know and love. This makes it easier to understand the reasons for the driver's actions, or simply to forgive them.
Do you believe?
Another useful strategy for increasing serenity is to examine the attitudes that underlie your reactions. When you start to feel that uncomfortable tumult gathering in your chest, stop to notice the thoughts going through your head. Often, mistaken beliefs give rise to unpleasant emotions.
One such belief is that all things should be fair, or that bad things only happen to bad people. This kind of thinking logically leads to a Why me? attitude whenever something frustrating occurs. The cure is to recognize a few hard truths and to work on truly accepting them. The world is not fair. Bad things happen to wonderful people. Good things happen to rotten people. These are simply facts about the human condition; accept them and you will be happier and healthier.
Another incorrect belief is that every situation or environment can be changed. The advantage of this belief is persistence; the disadvantage is lowered equanimity. Try memorizing the Serenity Prayer and saying it to yourself when you find that you're metaphorically banging your head against a wall: Give me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference. Many people find it helpful to keep a talisman of some sort on the dashboard or in a pocket that reminds them to say the prayer when they feel themselves starting to lose their tempers.
One step at a time
Start with these techniques to lower your level of anger:
1. Recognize your anger, aggravation or impatience as an indication that you're "hooked" by some situation. Take this a sign that it's time to do something different.
2. Pause to calm your body. Take a deep breath and relax your muscles. Try shrugging your shoulders up to your ears and then dropping them. Do this a few times.
3. Focus your attention on your heart. Imagine you're breathing through your heart.
4. Bring to mind a time or situation when you felt calm and loved. Make the memory real; feel it, see it, hear it.
5. Return to the situation that's hooked you and consider whether there is anything you can appreciate about the situation now.
Finding your Zen
Another way to reduce anger is to be around living things that need your nurturing: Caring for others makes us gentler and happier. Programs in prisons where convicts are made responsible for caring for and training dogs have produced remarkable turnarounds in some very angry people. The sort of unconditional, judgment-free affection animals give so freely is something we can all use.
Regular spiritual practices can also be helpful. These practices need not be limited to church, mosque or synagogue. Meditating, walking in the garden, sitting peacefully or simply spending time without a lot of activity or noise can be helpful. Turning your attention inside to larger things (i.e., God, nature, the universe) can calm your spirit and dissipate anger.
Reduce your stress and anger
The traffic may still crawl, and the annoying coworker may still get on your nerves, but you can choose how much strain you allow these events to exert on your heart. Work on becoming less reactive and you'll be healthier, and happier, too.
www.canyonranch.com
(800)742-9000 (413)637-4100
The Hills Health Ranch (British Columbia, Canada)
Detoxing for Wellness
The primary goal in a detox program is to rid the body of toxins and excess waste, as the accumulation of toxins in the system is the main cause of disease. Toxic overload is also a primary cause of damage to the liver, and people should strive to work to detox the body using simple lifestyle adjustments.
- Start with a healthy diet, eliminating all processed foods, alcohol, a diet strongly consisting of fruits and vegetables, and some whole grains.
- Dry brush massage is very important in ridding the body of old dead cells so new ones can form. Dead skin cells prevent the skin from breathing.
- Hydrotherapy is very beneficial for detoxifying, as are body wraps.
- Exercise is very important during a cleansing program, like walking and yoga.
www.spabc.com
(800)668-2233 (250)791-5225
thehills@bcinternet.net
Cal-a-Vie (California)
Alleviate the PMS Struggle
It's that time of the month and nobody, let alone yourself, wants to be around you. But what's a woman to do when her hormones take over? Just the fact that you're experiencing the unsavory effects of PMS is good news. Women with normal cycles experience more PMS. Here are a few suggestions to keep those normal symptoms at bay:
Staying on top of eating foods that are complex in carbs and foods that complement or help regulate your blood sugar is key. Additionally, protein yields a nice, slow rise in blood sugar, mitigating food cravings. Stay away from refined sugars and simple carbs, often found in "comfort food."
Watch your hydration - adequate water alleviates symptoms. Additionally, try to stay away from both diet and regular sodas, which can cause a rapid rise in blood sugar. Sugar, alcohol and salt are dehydrating, so watch your intake as you approach your menstrual cycle and also during the latter half.
Hormones are good; they often yield muscle relaxation, promote calmness and regulate moods. Simple carbs and refined sugars, however, altar these hormones. Eating healthfully will help stabilize your internal mood regulators, providing essential nutrients for muscle relaxation and good sleep. And remember, endorphins are affected by activity. Women tend to think that if they can't do a regular, full exercise routine, they shouldn't attempt any portion of it. Even an areviated version of your regular workout will do wonders for increasing energy, which is often lost during PMS.
Dietary minerals are also important. Magnesium, for instance, is necessary for calcium absorption and sugar and alcohol deplete magnesium.
There's no need to shriek with dread each month as the nasty PMS beast approaches. Carve out a simple plan to keep your mood, energy level and body regulated. Keep track of what you're eating. Even though the temptation to binge on the first high-fructose delight to come your way (ie. office donuts) is strong, substituting these cravings with fresh fruit and other forms of natural sugar can be simple if you make it a routine - even if you're holding an apple in one hand and attacking a punching bag with the other.
www.cal-a-vie.com
(866)SPA-HAVENS (760)945-2055
cavinfo@cal-a-vie.com
|
