4th of July Barbecue Recipes

@Redmountainspa #recipe

By Dale Van Sky,
Executive Chef

Independence Day is almost here. Try these healthy alternatives to your traditional barbecue recipes.

Suggestions to make your BBQ healthier:

1. Do not peel your potatoes for Potato Salad (recipe below) as the peel contains good nutritional value.


2. Use a combination of fat-free yogurt and low-fat mayonnaise to lower fat and calories.


3. Try Cole Slaw (recipe below) using your favorite low-fat Italian salad dressing or our Red Chili Vinaigrette (recipe below) instead of sweetened mayonnaise.


4. BBQ Sauces (recipe below) contain a lot of sugar and calories. Try a season rub such as my Cajun Spice (recipe below).


5. Pork tenderloin has fewer calories than chicken breast and is much lower in fat than baby back or spare ribs.


6. If using chicken, only use breasts and remove the skin before grilling.


7. When selecting beef, use top sirloin. It has wonderful flavor and is much leaner than rib eyes or New York strips.

Potato Salad (serves 4-6)
2 lbs Red Skin Potatoes, diced 1/2”
1/4 C Red Onions, diced 1/4”
1/4 C Celery, diced 1/4"
1/2 C Red Bell Peppers, diced 1/4"
1/2 C Non-fat Plain Yogurt
1/2 C Low-fat Mayo
2 T Apple Cider Vinegar
2 T Stone Ground Mustard
2 T Parsley, chopped
1/4 tsp Salt
1/4 tsp Black Pepper

Directions:

1. Steam potatoes just until done.


2. Spray with cold water until cooled, drain.


3. Add onions, celery, red bell peppers and parsley.


4. Mix yogurt, mayo, vinegar, stone ground mustard, salt and pepper together.


5. Pour mixture over potatoes.


6. Mix gently (do not break up potatoes).

Cabbage Summer Slaw (serves 4-6)
2 lbs Green Cabbage, shredded
1 C Red Chili Vinaigrette (see recipe below)
1 C Carrots, thin strips
1/4 C Green Bell Pepper, thin strips
1/4 C Red Bell Pepper, thin strips
2 Yellow Bell Pepper, thin strips

Directions:

1. In a large mixing bowl combine all ingredients and mix thoroughly.


2. Cover and refrigerate.

Red Chili Vinaigrette
1/2 Jalapeno
1/4 tsp Garlic
2 tsp Shallot
2 T Bunch Cilantro
1/4 C Rice Vinegar
1/4 C Mae Ploy Sweet Chili Sauce
1 C Vegetable Stock (thickened with corn starch and cooled)
1/2 tsp Toasted Cumin Seed
1 tsp Olive Oil

Directions:

1. Place the first six ingredients into a blender or food processor and puree.


2. Add thickened vegetable stock, drizzle in olive oil and cumin.


3. Season to taste with salt & pepper.

Spicy Fruit Salad (serves 4-6)
1 C Cantaloupe, diced 1”
1 C Honeydew, diced 1”
1 C Watermelon, diced 1”
1 C Pineapple, diced 1”
2 T Agave Syrup
1 tsp Chipotle, minced
1/4 C Lime Juice
1/4 C Cilantro, minced
Pinch Salt

Directions:

1. Mix fruit in large mixing bowl.


2. Mix agave, chipotle, lime juice, salt and cilantro.


3. Pour sauce on fruit.


4. Toss

Cajun Spice Rub
1 T White Pepper
1 T Black Pepper
1 tsp Cayenne Pepper
1 T Granulated Garlic
1 T Oregano
2 T Paprika
1/2 tsp Salt

Directions:

1. Mix all seasonings together.


2. Sprinkle on chicken, beef, pork, fish, potatoes, eggs or vegetables.

Meet Robert Bolding, Outfitters Manager

@Redmountainspa

Hometown: Placentia, CA

Current town: St. George, UT

Age: 45

Birthday: June 30

Favorite color: Blue

Favorite sport to watch: Cycling, Volleyball

Favorite fitness activity: Cycling, Swimming

How long at Red Mountain: 8 years

Favorite spa treatment: Reflexology

Family info? Married? Kids? Pets? I have been married for 16 years. I have two children and one dog.

Favorite thing about working at RM: The team members and our guests. It’s a pleasure to come to work and meet such interesting people.

Favorite vacation spot:Having grown up in California I enjoy going back especially to the ocean.

If you weren’t in Southern Utah, where would you live? Somewhere in the Intermountain West. I feel uneasy when I can’t see mountains.

Best RM memory: Being a substitute guide. I love getting out on the trails with our guests.

Favorite food: Avocados and Watermelon

Favorite indulgence: Ice Cream

College? Cal State University Hayward in Hayward, CA

When you aren’t at work, what do you do for fun? Biking, hiking, canyoneering, playing volleyball and listening to music. If I could somehow combine all of those, I would be in a state of perpetual bliss.

Is there one thing at RM that you haven’t done that you want to? There is way too much, but I would have to go with the Red Mountain Traverse Hike.

Favorite book or movie that is related to health, wellness or fitness? "Breaking Away" - a classic movie and "5 Essentials for a Winning Life" by Chris Carmichael

Favorite quote? “Being is. Being is in-itself. Being is what it is.” Jean-Paul Sartre

July Events at Red Mountain Resort & Spa

@RedMountainSpa

July is a busy month at Red Mountain. We hope you can join the fun.

July 4 Independence Day Barbecue Buffet Dinner
Join us for a special healthy barbecue dinner created by Executive Chef Dale Van Sky.

July 4-11 Detoxification & Renewal
Improve mind, body and spirit while learning healthy methods to rid your body of toxins.

July 11-16 Eat Well, Feel Well Culinary School
Come explore the many rich flavors and creative healthy cuisines from our premier chefs.

July 11-18 Weight Loss & More!
Sustainable weight loss is achievable when you have the right tools and know how to make good choices.

July 18-25 Detoxification & Renewal
Improve mind, body and spirit while learning healthy methods to rid your body of toxins.

July 18-25 Fitness Boot Camp
Your mission is to find fitness activities that you'll love so much you stick with your commitment for improved health.

July 23-26 Release & Renew with Life Coach Cindy Clemens
Reconnect with what is really important in your life and how to eliminate the energy drains and distractions getting in your way.

July 25-August 1 Weight Loss & More!
Sustainable weight loss is achievable when you have the right tools and know how to make good choices.

Breakfast Burritos from Red Mountain

@RedMountainSpa #recipe

Ingredients for Breakfast Burritos:
12 oz Egg Substitute or Egg Whites
8 t Roma Tomato, diced
4 t Cotija Cheese*
2 t Cilantro, stemmed, washed and chopped
1 T Olive Oil, as needed to coat cooking surface
2 Wraps Ezekiel Sprouted Wheat or other Flavor Tortilla Wraps, 12" diameter

Directions for Breakfast Burritos:

• Using a minimal amount of olive oil, preheat non-stick pan over medium heat.


• Gradually add the egg beaters and/or egg whites a little at a time (enough to just cover the cooking surface); soft scramble, then add more egg until all is soft scrambled.


• Stir in the roma tomatoes and cilantro.


• Remove from heat and add cotija cheese.


• Lightly pre-heat wraps on stove burner or grill; spoon in ¼ of the scrambled egg mixture per wrap; roll up burrito style, tucking in the ends.


• Cut in half on the bias and serve with salsa fresca.

Food: Beyond 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.

Aqua Asana for a Hot Day

@RedMountainSpa

By Kim Watters,
Fitness Manager

Yoga in the water! Explore your body, mind and spirit in a supported liquid environment and allow your body to relax into postures while the mind floats. Slow your heart rate, lower the level of your stress hormones, increase flexibility, lower blood pressure and connect into the relaxation response of your nervous system. The water is an amazing tool to induce inner peace and well-being.

Warm Up
Begin by standing in chest deep water. Walk forward pulling both arms back to propel your body forward through the water as you walk (like a breast stroke) then do the opposite...walk backward pushing your arms forward to propel you back through the water as you walk. (2-5 minutes)

To continue the warm up, stand with your legs wider than shoulder width and extend both arms out in front about shoulder width apart. Begin twisting from right to left pushing the water with the palms of the hands; this is a Spine Twist variation. Your heel will lift as you twist from side to side. (2-5 minutes)

The following exercises are executed with a Foam Pool Noodle that can be purchased in the kids' section of any discount store for $2-$4.

Head-to-Knee Pose
Place the noodle under one ankle and move into Head-to-Knee Pose by allowing the noodle to float to the surface of the water. Anchor into the foot, engage the abdominals and lengthen the spine. Scull the arms through the water as you find this pose to help balance you. For a balance challenge try to hold your arm still as you reach towards the noodle.

Big Toe Pose
Allow the noodle to float to the side in a turned out position (a variation of Big Toe Pose). Holding your arms in a letter T shape, scull the water as you find this pose. Sculling will help to balance you in the pose. For a balance challenge try to hold your arms still.

Dancer's Pose
Move into Dancer's Pose by bending your knee (knee cap points to the pool floor) and placing the noodle on the front of the ankle (the top of the foot will hold the noodle in place.) Allow your arms to scull water for balance. For a challenge reach back and hold the noodle with same hand (right hand to right side of the noodle). For the most advanced option reach back with both hands and hold the noodle on the right and left side of the ankle.

Leg Cradle Pose
Place the noodle across the shoulder blades and under the armpits (the noodle tips will float in front of you). Move into Leg Cradle Pose by crossing the right ankle over the left leg just above the knee, begin to float back bringing both legs as close to the chest as possible. Scull the arms through the water as you find this pose. This will help to balance you. For a balance challenge try pulling the legs closer to the body with your hands as you hold the pose.

Be sure to repeat all of the above poses using the other leg.

Bow Pose
Place the noodle across the chest and under the armpits (the noodle tips will float behind you). Move into Bow Pose by leaning forward on to the chest and floating flexed knees up behind you. Begin to lift the chest and reach your hands back towards the hips and sides of your thighs. This will put you into a back extension. Continue lengthening the spine, flexing the ankles and spreading the toes as you hold this pose. Also, maintain the knees and ankles at hip width.

Meditation
Finish with standing Corpse Pose. Stand in a comfortable position with the arms at your sides and the palms facing forward. Practice deep breathing and relaxed meditation to create a sense of ease and complete clarity for the moment.

New Summer Menu Sneak Peak

@Redmountainspa

Executive Chef Dale Van Sky is busy working on a new summer menu at Red Mountain. Here's a sneak peak....Prickly Pear Barbecue Pork, Albacore Tuna Dusted With Cajun Seasoning and Char Grilled Margarita Chicken with Cilantro Lime Glaze....stay tuned for the complete menu in a few weeks.

How to Avoid Overheating in the Summer Sun

@RedMountainSpa

By John Ibach,
Director of Outdoor Recreation

In our desert environment the summer months are hot. Those of us who live here are accustomed to taking the necessary precautions against heat exposure.

When you arrive at Red Mountain one of the first things you will be told is to drink plenty of fluids while you are here. Each morning as we prepare for a hike, the guides will ask if you have your water bottles full and ready to go. Other precautions again heat exposure include a wide brimmed hat, sunglasses and 30 SPF sun block.

Heat-related emergencies can occur as a result of fluid and electrolyte (salts) loss through heavy sweating. Loss of fluid and electrolytes can begin to produce painful spasms of skeletal muscles usually in the legs and abdomen. Body temperature is usually normal, and the skin is moist. Over time, the victim loses fluid through sweating, which decreases the blood volume. Blood flow to the skin increases, reducing blood flow to the vital organs. Because the circulatory system is affected, the person goes into mild shock. At this point the victims body temperature will usually be normal or below normal.

Other signs and symptoms include:

• Cool, moist, pail or ashen skin. (Skin may be red in the early stage, immediately after exertion.)


• Headache


• Nausea


• Dizziness and weakness


• Exhaustion

In this stage, heat-related illness can usually be reversed with prompt care. Often the victim feels better after resting in a cooler place and drinking cool water.

We want you to enjoy your stay with us and want you to take the steps necessary to prevent heat-related illnesses. Stay safe!

Get to Know Your Red Mountain Personal Trainer

@Redmountainspa

Rebecca Dalley
Certified Personal Trainer

Rebecca Dalley has been a certified fitness professional since 1998. She currently holds certifications through many agencies: ACE cPT, ACSM cPT, AFAA, AEA, Nia Technique Blue Belt, Spinning, Balletone, Core Reebok, Yoga-Fit, Poolates, Drums Alive, Power Pilates and Kundalini Yoga R.Y.T. She has been a Trainer and Fitness Instructor at Red Mountain for six years.

Rebecca believes that fitness training should be systemic, incorporating the whole body rather than breaking it up piece by piece. In addition, she also believes in strengthening yourself from the inside-out, incorporating the mind, body, emotions and uniqueness of each individual.

Get to Know Your Red Mountain Personal Trainer

@Redmountainspa

Gene Geary
Certified Personal Trainer

Gene is a certified, talented and knowledgeable Personal Trainer and seasoned coach with 20 years experience helping people change their lives. Gene has been a runner for almost 40 years and has run many marathons and other distance races. Gene started Resistance Training in the late 70’s. Gene also bikes, hikes and goes on adventures whenever he can, including hiking Mt. Shasta, Mt. Rainer and Mt. Kilima-njaro. Gene has traveled to Europe and Africa and has a B.A. Degree in History. Gene’s philosophies include teaching “body awareness” and “practical fitness.”

Gene believes that just giving people information is only half of the equation.
Explanation gives you the power to change, to modify and learn new behavior in a positive manner. Gene shares his experience in modifying his fitness journey as he matures and encourages people of all ages to start their very first journey of physical self awareness. The mind/body awareness is modified by life’s experiences and challenges. Gene’s motto is “have fun and enjoy the ride.”

Get to Know Your Red Mountain Personal Trainer

@Redmountainspa

Deron Wilson
Certified Personal Trainer

Deron Wilson is a Certified Personal Trainer with 15 years experience in the fitness and body building industry. Deron not only has the knowledge to be a Personal Trainer, but he is a walking model of muscles and fitness. He personally believes in experiencing every exercise firsthand before introducing it to his clients. Well-rounded with his varied training techniques, Deron can help clients achieve their goals, which may run the gamut from weight loss, cardiovascular health or muscle isolation improvement. He can help reshape or sculpt the body to the client’s preference. Deron has a true passion for staying fit and healthy. He believes in every client and his mantra is “a client’s accomplishments are my accomplishments.”

My Five Favorite Foods

@RedMountainSpa

By Executive Chef Dale Van Sky

I am an omnivore and will eat just about anything except organ meats. When asked what my five favorite foods are, I find it hard to narrow the list down to so few! Below is my list with a few preparation suggestions.

On the top of my list would be any Mexican fare. I love spicy foods. Chili Rellenos are my favorite and there are many variations. These chilies are normally filled with cheese, dipped in an egg batter and fried. I prefer a combination of rice, lentils, cheese and fine minced onions, no batter but rolled in corn meal and baked.

Second on my list would have to be chicken. So versatile, there are thousands of ways to prepare chicken. The way that I enjoy chicken most is just char-grilled with a pinch of kosher salt and fresh ground black pepper or teriyaki marinade (1 Cup unsweetened pineapple juice, 1/2 Cup low sodium soy sauce, 2 Tbsp rice wine, 1 Tbsp minced garlic and 2 Tbsp minced fresh ginger). The aroma alone gets my taste buds excited.

Third on my list would be Boca burgers. I like the flavor...the bonus is that it is vegetarian. I use Boca burgers as a ground meat substitute in everything from lasagna to burritos. Just put it in a food processor and pulse it until you get the consistency you want. It also makes a great burger.

Forth would have to be quinoa. Quinoa is a wonderful grain that makes a great side dish for dinner (try using chicken or beef broth instead of water to cook it) or as a hot breakfast cereal (try topping it with a pinch of cinnamon, a teaspoon of smart balance butter substitute and a bit of sugar free syrup).

My fifth favorite food is tree- or vine-ripened fruit. If you have ever been lucky enough to get your fruits from a local orchard or neighbor you can understand this selection. The fruits that we get from our grocery stores were more than likely picked fairly green for storage and shipping; they have not had the opportunity to develop their natural sweetness. I remember younger days when I was growing up. We had a giant nectarine tree in our backyard, I would climb up as high as I could and eat them right off the branches all summer long. I have planted two “super sweet” nectarine trees in my backyard.

What are your five favorite foods?

Get Out of the Heat and into a Pool (Part 3)

@RedMountainSpa
By Kim Watters, Fitness Manager

Add some splash to your workouts! Water exercises can be fun and the pool offers a warm and supportive environment, yet allows you to challenge yourself. The pool’s buoyancy reduces about 75% of your body weight, taking the pressure off your joints, which makes it more enjoyable to bounce and splash around. At the same time, the environment of the pool forces you to push up to 12 times the resistance of air when moving in the water. The mere motion of walking frontward and backward in the pool forces you to use your core muscles, thus, making it a great environment to increase strength in your posture muscles. You are able to get a great workout with out breaking a sweat because of the coolness of the water.

Get out of the heat and into a pool with these fun and effective exercises:

Cardio with Flotation (1-5 minutes each exercise)

Abs & Back
Tie your water noodle in a knot for these exercises.

Lateral Flexion

1. Start in a standing position with the right arm abducted at a 45 degree angle and your water noodle in your hand.


2. Keep the right shoulder joint still and then flex the spine laterally, bending to sideways to your right.


3. Repeat for one minute and then work your other side.

Forward Flexion

1. Start in a standing position with the arms held out in front of you at a 45 degree angle, and your water noodle held in your hands.


2. Keep the shoulder joints still and then forward flex the spine, rounding your back as though you are trying to bring the two ends of your spine together.
3. Repeat for one minute.

Here is some additional information to help you maintain and improve upon your water workouts.

• Try adding up-beat fun music between 130-145 beats per minute to your workouts.


• Have a fun and explore new movement in the water.


• Play like you did when you were a kid so you don’t get burnt out or bored.


• It is great exercise to swim like a mermaid and jump like a dolphin.

Get Out of the Heat and into a Pool (Part 2)

@RedMountainSpa
By Kim Watters, Fitness Manager

Add some splash to your workouts! Water exercises can be fun and the pool offers a warm and supportive environment, yet allows you to challenge yourself. The pool’s buoyancy reduces about 75% of your body weight, taking the pressure off your joints, which makes it more enjoyable to bounce and splash around. At the same time, the environment of the pool forces you to push up to 12 times the resistance of air when moving in the water. The mere motion of walking frontward and backward in the pool forces you to use your core muscles, thus, making it a great environment to increase strength in your posture muscles. You are able to get a great workout with out breaking a sweat because of the coolness of the water.

Get out of the heat and into a pool with these fun and effective exercises:

Cardio with Flotation (1-5 minutes each exercise)

Cross Open Cross
Lie back using a flotation belt or a water noodle held behind your back just below the shoulder blades.

1. Start with your straight legs crossed (right leg on top) and in front of you, arms out to the side like a letter "T" and the body parallel to the water's surface.


2. Open your legs with power into a straddle position.


3. Repeat with the left leg crossed on top.

Front-to-Back Tucks (abdominals and obliques)
Use a flotation belt or a water noodle held in your hands in front of the body.
This exercise is executed the same as the Side-to-Side Tucks but front-to-back.

1. Start on your tummy, arms out like Super Man.


2. Tuck knees to the chest with power and push legs to the front like sitting in a reclining chair.


3. The water noodle should pull toward your chest as you recline. Try one noodle in each hand in addition to the flotation belt for added stability.

Mountain Climbers
Try using dumbbells or a noodle with this one.

1. Start in a plank/push-up position.


2. Bring one knee towards your chest and then stomp it back with a flat foot.


3. Alternate legs right, left, right, left.


4. Add arms by bending and straightening the elbows (like a push-up).

To add intervals with these flotation exercises, simply repeat the exercise with more power, speed and/or intensity. Try a 3-to-1 ratio (3 minutes of regular aerobic work, followed by 1 minute power work.)

Check back tomorrow for pool exercises to work your back and abs.

Get Out of the Heat and into a Pool (Part 1)

@RedMountainSpa
By Kim Watters, Fitness Manager

Add some splash to your workouts! Water exercises can be fun and the pool offers a warm and supportive environment, yet allows you to challenge yourself. The pool’s buoyancy reduces about 75% of your body weight, taking the pressure off your joints, which makes it more enjoyable to bounce and splash around. At the same time, the environment of the pool forces you to push up to 12 times the resistance of air when moving in the water. The mere motion of walking frontward and backward in the pool forces you to use your core muscles, thus, making it a great environment to increase strength in your posture muscles. You are able to get a great workout with out breaking a sweat because of the coolness of the water.

Get out of the heat and into a pool with these fun and effective exercises:

Cardio with Flotation (1-5 minutes each exercise)

Bicycle (hamstrings, quadriceps and gluteus)
Using a flotation belt or a water noodle place between the legs, move your legs as though you were pedaling a bicycle. Completely straighten your leg into a vertical line. If you are in shallow water straighten the leg in front of you as though you were riding a recumbent bicycle. Use an arm pattern that moves the body forward (Breast stroke or one arm at a time.)
*Variation: Bicycle on your side. The entire body should be in a horizontal line. This will make your body travel in a circle.

Frog Kicks (inner thighs)
Stay in a seated position using a flotation belt or a water noodle held behind your back just below the shoulder blades.

1. Tuck your knees into your chest.


2. Open your legs into a straddle.


3. Close your straight legs with power. This will make your body move backward in the water.

Reverse Frog Kick (outer thighs and hips)
Stay in a seated position using a flotation belt or a water noodle held behind your back just below the shoulder blades.

1. Start with straight legs out in front of your body.


2. Open your legs into a straddle with power.


3. Tuck your knees into your chest. This will make your body move forward in the water.

Side-to-Side Tucks (abdominals and obliques)
Use a flotation belt or a water noodle held in your hands in front of the body.

1. Start with your body in a horizontal line (on your ribcage), arms to the right and legs to the left.


2. Tuck your knees to the chest and then push them to the right.


3. At the same time of the tuck push your arms/water noodle to the left. Try one noodle in each hand in addition to the flotation belt is for added stability.

Check back tomorrow for more pool exercises.