Sunday, November 28, 2010

Holiday Tip from the Chef

Executive Chef Dale Van Sky advises, "If you make turkey gravy, use brown rice flour instead of all purpose flour. Brown rice flour is higher in nutritional values than any wheat flour and is gluten free so people with celiac disease can still enjoy a gravy or cream soup."

Saturday, November 27, 2010

Exfoliate to Help Winter Skin

By Myrna Beardshear
Director of Spa, Health & Fitness

Bath or shower only once a day in the winter months if you have dry skin. Take shorter, warm showers, not hot. Hot baths will dry the skin. Air dry or lightly pat skin dry leaving some of the water on your skin. Immediately apply body oil or body butter to hold the moisture in the skin.

Recommended winter baths are seaweed baths, aromatherapy baths or an oatmeal/milk bath. Make your own oatmeal/milk bath by mixing equal parts of oatmeal and whole milk powdered milk.

Avoid antibacterial or deodorant soaps as they can be drying. Choose a mild PH balanced soap, diluted unscented bath gel (50% gel and 50% water), or a seaweed based cleanser to cleanse and hydrate the skin.

Winter is definitely not the time to slack off on sun protection. UV rays are still present even though you are not feeling the warmth of the sun. Use sunscreen or products that contain SPF 15 and if your go skiing use an SPF 30.

How to Exfoliate:
Dead skin builds up faster in the dry of the winter than in the summer heat. We suggest exfoliating at least once a week to slough off the dead skin. Exfoliation not only rids your body of dead skin cells but improves circulation and lymph flow. Using circular motions exfoliate the skin starting on the left leg, in circular movements up the leg. Concentrate on dry heels and knees. Do not exfoliate over varicose veins. Follow the process on the right leg and then do in circular motion over the buttocks and gently over the colon area in a clockwise motion. Move up over the stomach and diaphragm area, moving around the breast area and lightly over the chest area. Then using the same motion, do the left and then right arms. The back can be done, remembering to move toward the heart. Your skin should be slightly pink, slightly tingly. Do not do this treatment in the late afternoon or evening as it's very stimulating and will affect your sleep.

Friday, November 26, 2010

A Thanksgiving Feast for the Body

By Myrna Beardshear
Director of Spa, Health & Fitness

It seems that, no matter how hard I try, I cook too much of everything for Thanksgiving dinner. I have found some wonderful ways to indulge myself while not over-indulging over the holiday. I do this by putting aside some of the prepared foods before preparing them for the dinner table.

Pumpkin is my favorite skin treat. It is an excellent treatment for all skin types, especially environmentally damaged or sensitive skin. Rich in Vitamin A (skin healing), C (anti-oxidant) and Zinc, the pumpkin soothes, moisturizes and acts as a carrier, assisting the other mask ingredients to absorb deeper into the skin and intensifying the results.

Pumpkin puree has enzymes and antioxidants that offer results similar to gentle alpha-hydroxy action; It removes dead dull cells, while its beta-carotene-rich antioxidants nourish your skin. This will moisturize and nourish your skin, leaving it smooth and glowing.

Pumpkin Body Mask
1/2 cup cooked or canned pumpkin puree
1/2 cup solids from a can of coconut milk (Coconut solids are a natural moisturizer)
1/2 teaspoon ground cinnamon (ground cinnamon is gently warming, stimulating and antibacterial)


  • Making sure they are at room temperature, mix ingredients in a bowl.

  • Apply generously to clean skin, massaging gently to work well into the skin. (I like to do this while standing on a towel in the bathtub and then I sit on the towel while waiting for the mask to work).

  • Allow the mask to remain on for about 10 minutes, a good time to do some breathing and meditation to relax you after all those hours in the kitchen.

  • Rinse with warm water and pat dry.

Pumpkin Pie Face Mask
2 teaspoons cooked or canned pumpkin, pureed
1/2 teaspoon honey (humectant, regenerative)
1/4 teaspoon milk, or soymilk (alpha hydroxyl acid, enzymes digest skin cells)

Optional Ingredients
For Dry Skin
1/4 teaspoon heavy whipping cream (moisturizing; alpha hydroxy acid)

For Oily Skin
1/4 teaspoon cranberry juice (high in antioxidants critically important to the utilization of essential fatty acids to maintain balanced, nourished skin)


  • Combine the ingredients for your facemask.

  • Mix gently and apply to your face avoiding the eye area.

  • Relax for 10-15 minutes while your Thanksgiving mask gently exfoliates, nourishes and conditions your face.

  • Rinse with warm water and apply the appropriate moisturizer for your skin type
    and allow the mixture to penetrate for 15 minutes. Rinse with tepid water.

Calming Cranberry and Orange Herbal Bath
To relax and unwind this season, save half a cup of those wonderful fresh cranberries you bought in an overly energetic moment to make fresh cranberry sauce. Tie the cranberries in some clean muslin and crush them slightly before adding them to hot bath water. Allow bath water to cool for about 10 minutes and add 8-10 drops of essential oil of orange. Test that water is not to warm and soak for about 20 minutes.

Soothing Eggnog Soak
If you buy eggnog over the season, save some of it to try yourself to a luxurious bath.

For super hydrated skin this winter, add 4 cups of eggnog and 8-10 drops of ylang ylang essential oil to warm bath water. Relax in the tub for 20 minutes. You’ll enjoy the luxury of the wonderful milk bath and your skin will feel smooth and soft.

Resources for pumpkin recipes:
Cait Johnson, author of Witch in the Kitchen (Inner Traditions, 2001).
Lipman World, newsletter, Issue 2: Volume 1 2004, www.lipman

Thursday, November 25, 2010

Happy Thanksgiving!

Happy Thanksgiving from all of us to all of you! Have a healthy, adventurous and safe day!

Wednesday, November 24, 2010

Holiday Tip from the Chef

Executive Chef Dale Van Sky advises, "Eat smaller amounts of holiday fare to alleviate that overstuffed feeling and 'food hangover' the next day."

Tuesday, November 23, 2010

December Activities at Red Mountain

December is filled with activities. We hope you can join the fun.

December 5–10 Eat Well, Feel Well Culinary School
Chef Dale Van Sky, Red Mountain's Executive Chef
Come explore the many rich flavors and creative healthy cuisines from our premier chefs.

December 5-12 Detoxification & Renewal
Dr. Brad Crump, Red Mountain Health Services Manager
Improve mind, body and spirit while learning healthy methods to rid your body of toxins.

December 12-19 Fitness Boot Camp
Kim Watters, Red Mountain Fitness Manager
Your mission is to find fitness activities that you'll love so much you stick with your commitment for improved health.

December 12-19 Weight Loss & More!
Dr. Brad Crump, Red Mountain Health Services Manager
Sustainable weight loss is achievable when you have the right tools and know how to make good choices.

December 25 Christmas Dinner Buffet

December 27-29 Align your Health Span with Your Life Span
Dr. Elaine Dembe, best selling author known as "The Passion Doctor"
Dr. Dembe will show you how to lead an enthusiastic and healthy life no matter what you age.

December 31 New Year's Eve Celebration

Monday, November 22, 2010

Relieve Holiday Stress with Stretches

Lie on the floor with a small pillow under your head. Your knees should be slightly bent. Put one hand on your stomach and one hand on your chest. Draw deep breaths into your abdomen and feel it rise. Your chest should hardly move at all. Belly-breathe without your chest moving and exhale through your nose.

Stand with your knees slightly bent but not locked. Many tense people tend to lock their knees, which immobilizes the whole body. Take a position with your feet about eight inches apart and bend your knees so that the weight of your body is in balance between the heels and the balls of your feet. The rest of your body should be in a straight line with your arms hanging loosely at your side. Let your belly hang out. Don’t force it out but do not hold it in either. Breathe from your belly (exercise 1). Your back should be straight but not rigid, and your pelvis should be relaxed. Hold this position for two minutes. While waiting in line or standing at a party, try this stance. Try to keep it whenever you have to stand for any length of time.

No matter where you are – at your desk, in a meeting, at home, you can do this exercise unobtrusively. Wiggle your toes, giving special attention to your big toes for one minutes. Then circle your feet by rotating them on your ankles. Next tighten your buttocks, count to five, and relax. Inhale deeply into your abdomen and then exhale.

Sunday, November 21, 2010

November Recipe of the Month

Deep Dark Chocolate Cake with White Chocolate
(Serves 4)

1 3/4 Cups Unsifted Flour
2 Cups Sugar
3/4 Cup Cocoa
1 1/2 tsp. Baking Soda
1 1/2 tsp. Baking Powder
1 tsp. Salt
2 Eggs
1 Cup Milk
1/2 Cup Canola Oil
2 tsp. Vanilla Extract
1 Cup Boiling Water
1 Cup White Chocolate Chips

  1. Mix the dry ingredients (flour, sugar, cocoa, baking soda, baking powder, and salt).

  2. Add the eggs, milk, canola oil and vanilla extract. Mix until thoroughly combined.

  3. Mix in the hot water.

  4. Pour into an oil-sprayed 9 x 13 baking pan.

  5. Fold in white chocolate.

  6. Bake at 350 degrees F for 30-35 minutes or until a toothpick comes out clean.

Friday, November 19, 2010

De-Stress Your Holiday Eating

By Dr. Reema Sayegh, Nutritionist

Sometimes what we want and what we need are two different things. Case in point: food choices when we are stressed.

What usually calls out to us is some form of sugar and caffeine. What we really require is a more complex form of carbohydrate, PLUS a protein so that we do not get a sugar rush (which is inevitably followed by a sugar dip).

Therefore, a good de-stressing pick-me-up could come in the form of fresh fruit and natural nut butter, or a serving of cut-up veggies, raw nuts and one ounce of low-fat string cheese. If you're multi-tasking, in other words, trying to grab something at the mall, try having protein and vegetables, like a teriyaki unbreaded chicken breast with stir-fried vegetables, or, even better, a salad topped with chicken or fish, and a nice vinaigrette on the side.

These foods will give you staying power, and provide the stress-busting nutrients your body really needs without sabotaging your good eating habits. That way, the cute new outfit you're out buying for the holiday party will still fit when the time comes!

Thursday, November 18, 2010

Dancing the Holiday Pounds Away

By Kim Watters
Fitness Manager

Here come the holidays, and I am determined to avoid that 5-8 pound holiday weight gain. My intention is to make them healthier and happier by dance, dance, dancing my way through them.

Many Americans, like me, have been inspired by and are tuning in to the highly popular dance shows such as “So You Think You Can Dance,” “Dancing with the Stars” and “Americas Got Talent.” These shows remind us that dancing is fun and entertaining; it allows us to socialize and it helps us to fight off those unwanted pounds. In fact, dancing has many health benefits.

The Mayo Clinic researchers reported that social dancing helps to:

  • Reduce stress

  • Increase energy

  • Improve strength

  • Increase muscle tone and coordination

The National Heart, Lung and Blood Institute (NHLBI) say that dancing can:

  • Lower your risk of coronary heart disease

  • Decrease blood pressure

  • Help you manage your weight

  • Strengthen the bones of your legs and hips

In addition, the New England Journal of Medicine published a 21-year study that found dancing can reduce the risk of Alzheimer's disease and other forms of dementia in the elderly.

Fortunately for us, now that dancing is growing in popularity we have many more options to get us out on the dance floor. We can find dance lessons for adults in almost every dance studio: Ballroom, Salsa, Tap, Ballet, Square Dancing...

Most fitness clubs have a variety of fitness dance classes: Cardio Salsa, Hip Hop, Nia, Belly Dancing, Ballet workouts, Striptease…

If you like to keep things more private, there are hundreds of dance DVD’s you can purchase. You can even learn Bollywood dance routines in your own living room.

The truth is the holidays are not a good time for weight loss and dieting; there are just too many obstacles that may lead to failure. Instead, we should set a goal of maintaining weight and enjoying the season. So forget the excuses, get inspired, and join me in dance, dance, dancing your way through the Holidays. It’s the perfect time.

Wednesday, November 17, 2010

Thanksgiving, Traditions & Apple Pie

By Myrna Beardshear, Director of Spa & Wellness

The comfort of tradition is important to all of us, and I think that no better example exists than the joyful gathering at our home each Thanksgiving. My family's only stipulation is that the menu not change year-to-year...from the turkey to the pies...everything has to remain the same.

One of my family’s favorites is my homemade apple pie.

This wonderful fruit is so common in our lives that we often take for granted the great benefits it provides.

The skin of the fruit is rich in antioxidants especially quercetin. Each apple has nearly four grams of fiber in its crisp, white flesh – more than a bowl of oatmeal. This is delivered in the soluble form of pectin that lowers cholesterol and steadies blood sugar levels and insoluble (roughage found mostly in the peel) that aids in digestion and elimination. Organically grown varieties of apples have higher levels of fiber, vitamin C and phytonutrients and have better texture and flavor (not to mention the lack of pesticides).

Quick Apple Facts:
  • No artificial coloring

  • Contains less than 1 gram of fat

  • Has almost no sodium

  • Is high in complex carbohydrates

  • Contains cellulose

  • Contains the soluble fiber pectin

  • Supplies vitamin C

  • Supplies potassium

  • Contains the trace mineral boron

  • Has only 81 calories

  • Has other vital nutrients including:

    • calcium

    • iron

    • carotenoids such as vitamin A

    • thiamin

    • magnesium

    • phosphorus

The apple has a surprisingly longstanding role in homegrown beauty regimens. It contains malic acid, which is a natural alpha hydroxy acid that gently exfoliates, smoothes and brightens the complexion. The fiber-rich pectin in the fruit has skin-soothing, restorative properties.

Happy Thanksgiving to you and your family.

Tuesday, November 16, 2010

Holiday Tip from the Chef

Executive Chef Dale Van Sky advises, "Plan your menu ahead. There are a lot of items that can be prepared the day before the holiday. Have the family assist in preparing the menu."

Saturday, November 13, 2010

Cranberry Walnut Apple Salad

Executive Chef Dale Van Sky created this delicious salad for our Thanksgiving dinner. Enjoy.

1 cup blanched fresh cranberries
2 cups diced apples
1/2 cup diced celery
1/2 cup chopped walnuts
1/2 cup tofu “whipped cream”

Tofu “Whipped Cream” Ingredients:
1/2 cup tofu, soft
1 tbsp maple syrup
1/2 tbsp orange peel, grated
1/2 tbsp pure vanilla
pinch nutmeg, ground

1. Mix top five items together.
2. Blend all ingredients for tofu “whipped cream” in a food processor.
3. Add tofu whipped cream to top five items.

Friday, November 12, 2010

With Gratitude from Red Mountain

By Tracey Welsh, General Manager

Entering the resort today, I once again experienced a sense of wonder and joy by the beauty that surrounds Red Mountain. Sun-filled blue skies, crimson red rocks and the crisp fall air make our corner of Southern Utah a wonderful place to call home.

As great as the surrounding beauty is the spirit of the team that makes it happen at Red Mountain each and every day. Each of us combining our knowledge and talents to share our home with our guests to help them live a healthier and longer life, to nurture them while they de-stress and to re-energize them for when they must go home.

Entering this holiday season, I think about what Red Mountain is grateful for and, first and foremost, it’s you - our guest. You trust us with your time and your health, both precious to all. Secondly, it’s our team, who continually works together to create each unique day. We are grateful for our health and our families. As we realize how fragile our lives can truly be, we recognize how important it is to take time to be healthy and loved. We cannot forget to be grateful for our freedom and those that serve to protect it. Finally, we are grateful for our ability to return the favor, by giving to those less fortunate, by taking care of our earth and by being kind to each other.

In closing, I share this quote from Albert Schweitzer. "At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us."

May you find joy and strength in each day.

Thursday, November 11, 2010

Cream of Mushroom & Leek Soup

Chef Dale Van Sky has created a healthy and delicious Thanksgiving feast. Below is a recipe you are sure to enjoy. Click to see our entire holiday menu.

Cream of Mushroom & Leek Soup
(serves 8)

1/2 cup pure olive oil
1/4 cup leeks, sliced thinly
4 oz brown rice flour
1 tsp minced garlic
1/2 lb mushrooms
1 1/2 qt vegetable stock
4 oz coconut milk
2–3 tbs liquid aminos
white pepper

1. Bring olive oil to smoke point.
2. Add leeks and sauté 1 minute.
3. Add mushrooms and garlic. Sauté 1 minute.
4. Turn heat off. Add brown rice flour and mix well.
5. Let set 10 minutes.
6. Add vegetable stock, stir and bring to a boil.
7. Add coconut milk, liquid aminos and white pepper to taste.

Wednesday, November 10, 2010

Don't Try To Do It All

By Cindy Clemens, Life Coach

By mid-November decide which holiday rituals you feel like doing this year and which you can skip. It really is fine to choose to bake fabulous treats and fill the house with decorations but skip the cards and hosting the neighborhood party. Pick well and you will have time and energy to truly enjoy the magic of the season.

Monday, November 1, 2010

Life is nothing but a hike…all you need to know is on the trail…

By Anese Cavanaugh, Red Mountain Guest Presenter (Oct. 2010)

I hiked about 28 miles last week. Real “hiked”. Not the kind of hiking you do on flat ground, on a trail, in the park, real, full on, “mountains, boulders, rocks, lava, slick rock, switch backs, mochi ball, cacti, watch for snakes, scorpions, hila monster, heart rate hiiiiighh, altitude adjust please, second skin, hiking boots a good idea, camel backs necessary, need a massage afterwards” hiking…It was great. I’m always in my glory in the mountains (part of the reason I was happy to move back to the West Coast), and I find it a great place to do this work with my clients. Years ago, my first job out of college was as the Fitness Director for a hiking retreat in California. I didn’t realize then how much that job would influence how I evolved my work with clients years later in my own little organization. Every time I hike, and even every time I train period, but hiking especially, I am reminded of how great the metaphor for life hiking actually is. Add in a client or participant or twelve, and the metaphors come flying in! Here are just 7 things to keep in mind on the “hike” of your life…grab your boots and hit a trail and see how these things resonate for you. Read more...