Monday, January 31, 2011

Spices Chef Can't Live Without

By Dale Van Sky
Executive Chef

When I am asked what spices are a “must have” in my pantry, I not only think of the health benefits of these spices but also of versatile flavors.

Cayenne pepper is, of course, my first choice. Not only because of the “health and heat” factors, but because it can be used to enhance sweet flavors - goes great on fruits and chocolate.

Although I prefer fresh herbs and spices, sometimes I need to use dried. I always have on hand garlic powder, basil, oregano, thyme and fennel seed for Cajun, Italian and Mediterranean cuisines.

Buy dried herbs in the smallest containers that you can find and replace them about six months after opening. They lose their flavors quickly once exposed to air.

A good dark chili powder, ground cumin and paprika are essential for southwestern and Mexican fare. I would also recommend ground ginger for Polynesian and Asian cuisines because it helps sooth the stomach and aids in digestion.

With these basic ten spices you can create a wonderful assortment of culinary delights.

Sunday, January 30, 2011

Saturday, January 29, 2011

Friday, January 28, 2011

Pumpkin Seeds

Pumpkin seeds are a rich source of magnesium, which is vital to bone health and nervous system function. They are also bursting with B vitamins.

Sunday, January 23, 2011

Quote for the Day

"Harmony with land is like harmony with a friend; you cannot cherish his right hand and chop off his left." ~Aldo Leopold

Saturday, January 22, 2011

Monday, January 17, 2011

M.E.E.T. the Mustangs

Mustang. Educational. Experiential. Training.

Join us for a unique, one-on-one experience "where heart meets horse." You will connect, spirit to spirit, with these amazing American Wild Horses, learn to speak their language and create a willing relationship. These horses, creatures of the natural world, will carry you beyond words and unbridle you to find peace, balance and harmony. A fun and transforming experience using American Wild Horses to transform fear into curiosity, resistance into cooperation, and tolerance into willingness. Most participants have little or no experience with horses, and learn to replace fear, stress, anxiety and emotional trauma with peace, strength and emotional balance.

Price: $89 Advance Sign-up required
Tuesdays, Thursdays & Sundays 1:30 - 3:30 pm (October - April)
Kayenta Corrals (transportation included in fee)
To book this adventure please Contact the Concierge at or 435.652.5724

About Windhorse Relations
Mary Lee Brighton and Marcia Thayne have created this dynamic and effective program using wild mustangs as teachers. The program incorporates 35 years of Mary's professional training skills and Marcia's experience in education into a powerful Equine Experiential Training which is very successful in Utah. Mary Lee chose wild mustangs rather than domesticated horses because of their intelligence, awareness, and physical capabilities that have allowed them to survive over the years. To learn more about Windhorse Relations, visit their website.

Saturday, January 15, 2011

Quote for the Day

"Age is an issue of mind over matter. If you don't mind, it doesn't matter."
~ Mark Twain

Friday, January 14, 2011

Are You Ready to M.E.L.T.?

Created by Sue Hitzmann in 2004, this practice of self treatment is done by utilizing three small balls of different sizes and firmness. What seems like child’s play is actually a very sophisticated way of hydrating your neurofascial system, which results in improved:
  • flexibility and mobility

  • posture

  • exercise effectiveness

  • range of motion

  • sleep and digestion

  • overall well-being

Our bodies are constantly under some type of stress, whether it be emotional, physical or environmental. Unfortunately, our daily worries manifest in the body as tension and create adhesions in our myofascial system. When this occurs, we limit our range of motion or let other muscles take over and create imbalance in our system.

The instructor begins the class by assessing where you are today in your body alignment; then takes you through a 45-minute self-treatment of controlled movement and light Hands-Off Bodywork™ massage techniques. The class ends with a reassessment of body alignment to see how responsive your body really is.


Thursday, January 13, 2011

What is the Best Sugar Substitute?

By Dr. Reema Sayegh, Nutritionist

The best sugar substitute for those who want a sweetener with no calorie content is Stevia. There are many different forms of Stevia out there, including flavored liquids. Stevia is much sweeter than sugar, so one should tread lightly. Some people report an aftertaste, however, so a powdered form might be preferable for them. Read labels, though, as some Stevia products contain other ingredients.

For those who are less concerned with calories, agave is another option. Make sure, though, that the product is raw and organic. Some agave products have been proven to contain up to 70% fructose. High-fructose corn syrup contains 55 to 70% fructose.

Wednesday, January 12, 2011

Butternut Squash Soup

2 lbs Butternut Squash, baked without salt
2 Cups Onion, chopped
2 Cups Celery, diced
1 Gal. Vegetable Stock
2 Tbsp. Nutmeg, ground
2 Tbsp. Cinnamon, ground
¼ Cup Maple Syrup
2 Cups Carrot
1 Tbsp. Olive Oil

  • Cool butternut squash, scoop out the meat of the squash with a spoon.

  • Add all ingredients to a soup pot and bring to a boil.

  • Puree.

  • May be served hot or chilled.

Tuesday, January 11, 2011

Time to Rethink the New Year's Resolution?

By Cindy Clemens
Life Coach

Now that the new year is fully here, and you've had some time to recover from the holidays, I bet you have started to think about something you'd like to modify, eliminate or adjust in your life. Could be about diet, exercise, a job situation, a relationship or your home environment. There is definitely something in the air this time of year that calls for change. While it may be fairly easy to identify what you would like to change, the actual process of change may not be as clear for you. To assist you in your life update endeavors, I offer the following ideas that I have learned about the change process.

First, don't sabotage the process by taking too big of steps. Set very realistic goals and see how good positive momentum feels. A common goal this time of year is to start a new exercise program. Pick a target that you can comfortably reach the first week. Underpromise, and then surprise yourself by over performing. If your realistic goal is to walk twice a week, and you find you can do it three times, you will be exceeding your expectations. This sets up a much better mindset than setting an unrealistic goal of four times a week, and being disappointed with three walks. Remember, change is a process, not an event. Positive forward motion is what you are looking for.

Second, understand the dynamics of the change process. In my experience and my work with coaching clients, I find life changes that are lasting and meaningful tend to follow a four-step process, namely: noticing what is not working and what needs to be tweaked; gathering information, ideas, and feelings around this aspect of life; setting a clear direction and actions steps that will get you what you would like to have more, or less, of in your life; and revisiting this area of your life often to see how things are going and to make adjustments. Much like a young plant needs to be tended and nurtured, so do your goals and intentions need your conscious energy, focus, and attention on a consistent basis.

Third, create a theme that will guide you all year long. It might be "The Year of Healthier Food Choices," or "The Year of Moving My Body," or "The Year of Discovering A new Career Path that Aligns with My Passions." You can even create a vision board of your theme, and throughout the year add the positive steps you take toward that theme. At the end of the year you will be able to see, and celebrate, what you have accomplished.

Fourth and finally, develop a change support system. Don't try to go it alone. Find someone else looking to make a similar change who can become your change buddy. Share your theme and progress, and ask your buddy to check in with you. By creating camaraderie and accountability, you will get where you want to go faster and with a lot more fun.

Monday, January 3, 2011

Knowing Your Beliefs

By Andrea Hanson, CEHP, Energy Therapist

These are my beliefs. Do you know yours? They shape your life. Take the time to write yours down!

I believe that I need only begin where I am
That now is where I begin and end
That eternity exists in each moment
That I create my reality with each choice
That the past can be changed with each action

I believe that all is one
That understanding replaces judgment
That we can free only ourselves
That all healing occurs from within
That the highest good is balance

I believe my purpose is to fully love and accept myself and others
To remember and express honestly and freely
To be centered in kindness
To listen to my heart and live in gratitude
To know and use my unique talents
And to share what I discover along the way.

Andrea 2002