Spas going to new heights: "Sue Frause, Special to The Province Published: Tuesday, March 28, 2006 Too many spas, too little time. That's how I felt after several weekends of Whistler spa-hopping. With 20 spas to choose from, it was impossible to experience all of them but I did manage to put together a list that includes both hotel and day spas. Note that they all offer in-room massage therapies. Whatever your preferred spa style or budget, Whistler is fast becoming a wellness destination. Glenn Iles, former director of sales and marketing at the Four Seasons Resort Whistler, heads up a new company called Whistler Wellness. As a web-based resource for 'all things wellness' in Whistler, it features spa listings, yoga schedules and a directory of health and wellness practitioners. There's also information on the site about the first annual Whistler Wellness Week, held this year April 28-May 7. 'The mountains have long been associated with wellness,' said Iles. 'At Whistler, the numerous outdoor activities are complemented by world-class practitioners offering treatments originating from around the world.' I can vouch for that. I indulged in Chinese medicine, a Javanese treatment, Ayurveda from India and seaweed from B.C. Spa-hopping at Whistler is a global experience, indeed.
eDiets.com - News - tip of the day: "March 27 Health and Diet How much water do you really need? If you're active, even mild dehydration can hinder your workout performance. Compute your daily water needs by multiplying your weight in pounds by .08. For example, a 150-pound person would multiply their weight times .08, which equals 12. This person’s water needs are 12 cups per day. Fitness Multitask at your desk. Spend 5 minutes of every hour performing stretches at your desk. Reach your arms up over your head and alternate stretching towards the sky to get a long lateral stretch. Then clasp both hands out in front of you as you round your back into a “C” shape. Try clasping your hands behind your back and opening up the muscles across your shoulders and upper chest. Finally let the weight of your head drop to the back for 10 seconds. Guaranteed you will feel rejuvenated, de-stressed and your posture will be improved. March 26 Health and Diet The minimum body fat percentage considered safe is five percent for males and twelve percent for females. The average adult body fat considered healthy is 15-18 percent for men and 22-25 percent for women. To measure your body fat, divide waist circumference by hip circumference. A ratio greater than 0.8 for women and .95 for men is considered to be a health risk. Fitness Make it your business to burn m"
eFitness: "Endless abdominal machines, crunch boards, sit-up devices and tortuous torso routines promise flat bellies and chiseled abs. Hardly a one of them works worth a damn, mainly because their makers show little understanding of human anatomy. -- Dr. Michael Colgan Renowned Fitness Expert and author of The New Power Program"
Alderian Psychology.... checking in with your belief systems.
As someone who has both had a lot of counseling and also practiced a great deal of counseling with my clients I just had to share this little gem with you. Of course, there are many types of counseling and its all about horses for courses. What works for one, may not always work for someone else. I think the true essence of “freedom” mentally, physically and spiritually comes from the ability to not only understand your “stuff” but also, to be able to let it GO!!!! Far , far away……………Like you would let a balloon go and watch it simply float away. Imagine all the stuff that you carry your perceptions and beliefs which cause you to feel or react a certain way, imagine them never (or rarely, - we are human after all!!) being triggered. Homeopathy has done a lot for me in this respect, but my latest discovery, has simply been mind-blowing. (literally!!). It’s called adlerian psychology and it works with your cognitive thoughts(your understanding of yourself and your world) as well as your behaviour. What I really like about it, is that it gives you the ability to “see” how you have come to the belief system that you have. When you have had an experience, usually as a child that has given you some sort of positive/negative understanding, then you start to create a belief system that perpetuates these beliefs. For example, if you were told that you were “stupid” your whole life, then you will create experiences that sit with this and fulfil the belief that you have. To find the “aha” moment, we need to pinpoint the memory/experience that created this. It’s kind of like being bucked off a horse, if you are thrown, you may never want to ride again. But, the truth is you are not going to get thrown every time you ride a horse. So we need to be able to let these “negative” beliefs go. Once we do, it will change our life forever, we will lead a much more fulfilling lives. I had a belief system that everyone had to be happy before me and that I had to be happy last. Also, on top of this, if I was happy, then bad things would happen. It came from the following experience. When I was 8 years old, my parents separated and I was not allowed to see my Mum. I didn’t see her for 10 years, until I found her. But just after they separated, I use to sneak out and see my Mum instead of going to violin lessons. When my step mother and father found out, they forbade me to do it. They said that if I did then I would go to foster care. I created a pretty powerful belief system from this – the one I have just described. It has been with me forever and I have perpetuated it. You can’t even imagine the freedom I have from letting this go. If you are looking for freedom and think something like this may help you, why not call the Adlerian clinic in Vancouver. Maybe you can let your balloon go!!! (604) 874-4614. By rhiannon rees [rhiannoninwhistler@yahoo.ca]
Last weeks tips from e-diets.com
March 21 Health and Diet Restaurants generally use unhealthy trans fat to fry foods. Trans fat, or hydrogenated fat, contributes to high cholesterol and increases your risk for heart disease. Be a proactive consumer by ordering your food grilled, baked, broiled, or stir-fried. Don’t snack on chips and bread. Or you’ll end up spending all your calories before your entrée even arrives. Fitness Update your video library. If your workout videos are more than 10 years old it may be time to treat yourself to some new ones. Some older exercises are found to be too strenuous on the lower back or may have you using light weights with high repetitions which is not the best use of your time. One way to tell if your toning video is outdated is to see if they are using more than 20 repetitions per exercise. At that point you are no longer strength training. March 20 Health and Diet Research shows that high blood pressure, stroke, heart disease, kidney disease and some forms of cancer are all linked to a high sodium diet. Did you know that a high sodium diet may also contribute to osteoporosis? To limit sodium, avoid fast food and canned foods, and use spices and flavors instead of salt. Fitness Training for a marathon? Strength training is very beneficial to endurance athletes. If you look at today’s Olympic marathoners compared to those 20 and 30 years ago, you will notice today’s runners are much more muscular. Strength training should be done in cycles with the heaviest resistance training coming after the marathon season and then tapering off as the season approaches. March 19 Health and Diet If you’re feeling stressed this week, make a point of lightening your load of social engagements. If you’re playing host, let others help. Make it a potluck dinner, and enjoy everyone’s participation. You’ll have an interesting menu without having to take full responsibility for shopping, cooking and cleaning. Another valuable tip: use paper plates and make clean-up a group effort. Fitness It’s not just for wimps. Forget the idea that stretching is just for elderly, injured or unconditioned people. Many Olympic and professional athletes rely on flexibility training for peak performance. Being flexible reduces your chances of injury and promotes good posture. March 18 Health and Diet Think color! Eat a rainbow of nutrients. Red, orange, deep yellow, and dark green leafy veggies and or fruits are great sources of carotenoids. These mighty plant pigments function as antioxidants, protecting your body against some forms of disease. Choose spinach, red bell pepper, okra, leafy greens like kale, collard greens, and romaine lettuce, apricots, cantaloupes, mangos, and sweet potatoes. Fitness Optimize your workout time. Get more results in less time by working the upper and lower body concurrently or by combining mind and body exercises. You can also try interval training to crank up the intensity. Remember that time and intensity are inversely proportional. If necessary multitask by catching up on reading while doing your cardio. March 17 Health and Diet Trans fat, or hydrogenated fat, contribute to high cholesterol. Trans fat, which is found in margarine and shortening, is formed when liquid oil is made solid at room temperature. Replace these unhealthy fats with moderate amounts of monounsaturated fats such as olive oil, canola oil and peanut oil. Fitness Get creative. Just like your cardio and strength exercises, varying your flexibility training can help you stick with it. You can use towels, resistance balls and other accessories to add diversity and effectiveness to your stretching. If you need ideas for stretches, check out the stretches on the eDiets fitness program or consider a video available through the eDiets company store. March 16 Health and Diet Black and green teas contain antioxidants that may prevent carcinogen development in the body. Research shows that tea drinkers may have lower blood pressure, lower cholesterol, and lower heart disease rates. All tea contains caffeine, but green tea has less caffeine than black tea. Both teas have less caffeine than coffee. Fitness Have a plan. Know what days, times and activities, you will be performing at least one week in advance; one month would be even better. Have the proper clothing and equipment ready. Do not let any obstacles interfere with your plan. Write your exercise sessions in your appointment book weeks ahead of time. Commit to your plan and remind yourself that you deserve to take the time for you. March 15 Health and Diet Go fish! Tuna, salmon, haddock, and sardines contain unsaturated omega-3 fatty acids, which can only be obtained from food. Omega-3 fatty acids may lower the risk of heart disease and reduce inflammation from rheumatoid arthritis. You can also find omega-3 fatty acids in spinach, broccoli, canola, walnut, or flaxseed oil. Fitness Exercise with a friend or spouse. Your chances of sticking with your program double when you have a partner. Find someone who is reliable and at the same fitness level or a little higher. You will be pleasantly surprised at how supporting each other will inspire you to accomplish more than you ever thought possible.
Tips from ediets.com
March 16 Health and Diet Black and green teas contain antioxidants that may prevent carcinogen development in the body. Research shows that tea drinkers may have lower blood pressure, lower cholesterol, and lower heart disease rates. All tea contains caffeine, but green tea has less caffeine than black tea. Both teas have less caffeine than coffee. Fitness Have a plan. Know what days, times and activities, you will be performing at least one week in advance; one month would be even better. Have the proper clothing and equipment ready. Do not let any obstacles interfere with your plan. Write your exercise sessions in your appointment book weeks ahead of time. Commit to your plan and remind yourself that you deserve to take the time for you. March 15 Health and Diet Go fish! Tuna, salmon, haddock, and sardines contain unsaturated omega-3 fatty acids, which can only be obtained from food. Omega-3 fatty acids may lower the risk of heart disease and reduce inflammation from rheumatoid arthritis. You can also find omega-3 fatty acids in spinach, broccoli, canola, walnut, or flaxseed oil. Fitness Exercise with a friend or spouse. Your chances of sticking with your program double when you have a partner. Find someone who is reliable and at the same fitness level or a little higher. You will be pleasantly surprised at how supporting each other will inspire you to accomplish more than you ever thought possible. March 14 Health and Diet Did you know that you consume quite a bit of water from solid foods? High-water foods are low in calories, so you can eat more of them and fill yourself up! Juicy fruits and veggies such as lettuce, watermelon, apples, oranges, broccoli, etc. contribute to your daily intake of water. Aim for at least six to eight glasses of water daily. Fitness Don’t walk with weights. You should never walk with hand or ankle weights. This puts too much stress on your joints and the risks outweigh the benefits. If you want to boost the intensity of your walking regimen, increase the pace, walk on an incline, do a combination of walking and jogging intervals or increase your distance or time. If you want to add weight to your walks, do so by evenly distributing weighted objects in a back pack. March 13 Health and Diet Starting an exercise routine requires patience and persistence. Begin slowly, doing something aerobic everyday. It could be a five-minute walk or taking two flights of stairs. Do whatever it takes to get your heart rate going and your muscles moving. Slowly increase the duration you exercise with your ultimate goal being 30 to 40 minutes of a physical activity you enjoy, everyday. Fitness Indoor cycling gets thumbs up. Indoor cycling is an excellent cardiovascular workout, providing the same health and weight management benefits as other aerobic activities. It is versatile because it's a non-impact activity, ideal for post-rehab patients, pre/postnatal women and people with overuse injuries, back pain or arthritis. Give it a spin. March 12 Health and Diet Knowledge is power! Make sure you use reputable sources for nutrition information. Registered dietitians and the American Dietetic Association are your most reliable sources of information. You can find plenty of reputable resources on the internet. If you’re looking for medical advice, your best bet is to speak with your personal physician. Fitness Take your workout outdoors. Walking outdoors offers a variety of weather conditions, terrain and scenery. Each workout can be different from the last. The outdoors can offer physical, mental and spiritual benefits. Not only is walking free, it can be done anywhere, with or without a companion. March 11 Health and Diet Why do they call Vitamin D the sunshine vitamin? Because the body produces vitamin D when exposed to sunlight. Vitamin D is necessary for your body to absorb and utilize calcium, which keeps bones strong. Get 10 to 15 minutes of sunshine a few times a week. You can also get plenty of vitamin D from dairy products and fortified cereal. Fitness Walking off the weight. You burn approximately 100 calories for each mile you walk. Walking is a convenient way to begin exercising and you can even break your walks into several shorter sessions throughout the day. Remember that it takes 3,500 calories to burn one pound so combining regular walking with a healthy meal plan will get you to your goals much quicker. March 10 Health and Diet Add some sprouts to your diet. All sprouts contain fiber, antioxidants and flavor. Broccoli sprouts, in particular, are a superfood because they contain a healthful nutrient called sulforaphan. Research shows this phytochemical to be a cancer-fighter. In addition to broccoli sprouts, alfalfa sprouts have good nutrition and are widely available. Throw some on your salad today. Fitness If you have osteoporosis you could use a lift, weight lifting that is. Weight-bearing strength training exercises like squats, lunges, standing bicep curls, and overhead presses, place necessary stress on the bones to promote growth and slow further degeneration. When possible, do your exercises in a standing position. Free weights are preferred over machines.
Reducing high blood pressure in a stressful world.
It is common wisdom that stress can momentarily elevate your blood-pressure. In fact, many scientists believe that our highly stressed modern way of life is one of the underlying causes of
high blood-pressure (hypertension). So what can be done about it? Reducing stress and relaxation is always recommended, but in most cases impractical. But here are some suggestions you can try : - If you are about to embark on a stressful situation (i.e. phone call, walking into the boss's office), take a few deep breaths and exhale slowly. While this simple breathing maneuver will not provide a sustained reduction, it can certainly reduce the temporary BP elevation, which is important in itself.
- Practicing meditation, yoga and other techniques which incorporate slow breathing exercises enable better coping with stressful events and in some cases even lower blood-pressure.
RESPeRATE is also based on breathing technique. To watch how it uses a patented technology to interactively pace breathing and lower blood-pressure Click Here
Your body vs. Your car - think about it!
If you had a car given to you and were told that this would be your one and only car for the rest of your life. What would you do??? If you were told that it didn’t matter how much you drove it or how many accidents that you had in it – it would never be replaced. It would be your one and only ride for ever….… What would you do??? You would make sure that your car was so well looked after, so well cared for that the wax polish that you applied so regularly would result in such a shimmery, shiny, sparkly reflection that anyone looking at your car would need to wear sunglasses just to look!!!!!. You would wash it and clean it. Keep it fueled on only the best gas. Check the oil and water and ensure the tyres had the right pressure. (I only recently found out that tyres no longer have inner tubes – I’m thinking I need to watch more t.v – just for general knowledge!) Every time that car had just a scratch you would take care of it and buff and polish it. So what about your only REAL vehicle for life???? Your body!!! Why do some people put so much time and energy into their life and their health and yet others do nothing or just the bare minimum. There is a plethora of reasons for this. But it doesn’t matter what the reason, we should really love ourselves, body, mind and spirit. (Warts and all is what I am saying!!!). I am challenging you to be your own best friend to take care of yourself the way you would for a dear friend. Dare I say it, the way that you would look after your favourite wheels!!! Why not set up a new health schedule where you can exercise regularly and eat or learn how to eat healthy food. If you are not eating well, how can you function well. You could never put sand in your gas tank and expect your car to go. My challenge to you is to set up a schedule where you have some “me” time and that time may include anything from yoga, meditation, massage , manicures to pedicures to self help learning seminars and long , beautiful walks in nature. Go on do it!! You deserve it you know. Just write it right in your diary. Don’t change it. Keep it there as an appointment with yourself as you would a doctor’s appointment. Go on…… I dare you . Let’s see how you feel in a week, two weeks. I am sure that you will look like you are a new vehicle and remember…… a new car is a very nice ride!!!!! Article from Rhiannon Rees of Nabana Healing Spa rhiannoninwhistler@yahoo.ca – article copyright Whistler Question www.whistlerquestion.com
Tips from ediets.com
March 5  Health and Diet
Enjoy your food!
Chew slowly and savor the mouth sensations, aromas, and tastes. You’ll find you’re fuller and more satisfied when you take the time to enjoy your food instead of rushing through your meals. People lose track of what they’re consuming when they eat too quickly. That can result in eating more than you really need.
Fitness
Cool down! Cooling down after a weight workout is equally as important as warming up. Simply walking for 5 to 10 minutes after strength training may help to reduce muscle soreness, eliminate toxins left after a strength workout and help to re-circulate blood. It’s time well spent mentally and physically. March 4 Health and Diet
Vegetarian diets can provide adequate sources of protein if you eat a variety of plant foods and consume adequate calories for your height and lifestyle. Vegetarians often consume dairy, eggs or fish. However, even vegan diets where no animal products are consumed, can be nutritionally adequate. When planned appropriately, vegetarian diets are healthy and easy to follow.
Fitness
Beat Muscle Soreness. Delayed onset muscle soreness is expected in the 24 to 48 hours following a challenging strength workout. It’s in the time following exercise that the muscles repair themselves and get stronger. If you are experiencing excessive muscle soreness, try a longer warm up, static stretching at the end of your workout, drink plenty of water, take a hot shower or rest longer in between workouts. March 3 Health and Diet
Variety is the spice of life!
Enjoy a full compliment of vitamins, minerals, fiber and antioxidants by eating a wide variety of foods, especially fresh foods. Mother Nature put different amounts and different nutrients in fruits, vegetables, grains and legumes. Some contain more vitamin C or vitamin B. Try a new fruit or vegetable every week to obtain the best nutrition possible.
Fitness
Breathe your way to fitness. Proper breathing techniques are important during training. Breathing supplies oxygen to the muscles to aid in muscle contraction. Make sure you exhale as you exert yourself which is typically the lifting motion and then inhale on the return movement which is usually the lowering. Breathe naturally and never hold your breath. March 2 Health and Diet
Your body type can influence your risk for disease. People with apple-shaped bodies store more fat around the stomach and waist, while pear shapes store more fat in the hips, buttocks and thighs. Apple shapes are at higher risk for heart disease, high blood pressure, diabetes, and certain cancers. Regardless of your body type, lower your risk by following a healthy diet and exercise.
Fitness
Dancing in the streets! At least 45 minutes of club dancing can burn up to 250 calories. Consider that the next time you are in the mood to “shake your groove thang.” Once you get started you won’t even realize you are exercising! Dancing is a fun activity but can also give you an effective cardio workout. Before you know it, you have danced the night away, along with lots of calories
March 1 Health and Diet
Don’t think of your workout as work and you’ll be more likely to stick with it. Maybe you love the water. Well, swimming can be great exercise. Remember, exercise comes in many forms: yoga, line dancing, hiking, belly-dancing, spinning, step aerobics, volleyball, skiing. If you enjoy the activity, you’ll be apt to make exercise a regular part of your schedule.
Fitness
Bad back and weak abs, try Pilates! This workout will help to strengthen the muscles of the core which include every muscle below the neck and above the hips. Pilates exercises develop pelvic stability, abdominal control and help to reduce back pain. Added benefits include flexibility and joint mobility as well as enhanced total body muscle endurance. February 28 Health and Diet
Use drive time to your advantage. The next time you’re stuck in a traffic jam, practice isolating and tightening some muscle groups. This works for your abdominals, gluteus maximus (the rear end) and thighs. Tighten and hold for three seconds, relax and repeat several times. Accompany this exercise with deep breathing to enhance this relaxation technique. Don’t attempt this while driving.
Fitness
Strength training does more than make your muscles stronger. Pumping iron will help to build stronger bones, boost your metabolism, raise self esteem, shape your muscles, improve your posture, decrease back pain and help to improve the endurance of your muscles. February 27 Health and Diet
The %DVs (percent daily values) are based on recommendations for a 2,000-calorie diet. For labeling purposes, the FDA sets 2,000 calories as the reference amount for calculating %DVs. When you read a food label, the %DV shows you the percent (or how much) of the recommended daily amount of a nutrient is in a serving of food. By using the %DV, you can tell if this amount is high or low in total fat, cholesterol, sodium, potassium, carbs, protein, etc.
Fitness
Pay special attention to tight areas. Often the shoulders, chest, hamstrings and hips are particularly tight, but you may also hold tension in other areas, depending on your history of injuries and the existing imbalances in your muscle groups. Unless you tailor your flexibility training to your strengths and weaknesses, you may stretch already overstretched muscles and miss areas that need training.
|