Apple Cider Vinegar

@RedMountainSpa
Apple cider vinegar can be used as a condiment for soups, salads, stews and casseroles. It is thermogenic (burns fat), alkalizes the body and improves immunity.

Tomatoes

@RedMountainSpa
Tomatoes are rich in potassium and lycopene, which benefit the heart and support prostate health.

Workplace Exercise to Re-energize Your Day

@RedMountainSpa
Tricep Dips: Put your arms behind your back, resting your hands on your chair. Next, lower your bottom towards the floor and then slowly raise and lower your self, by bending and straightening your elbows. 8–12 repetitions

Weight Loss & Nutrition: Beyond Calories in Versus Calories Out

@RedMountainSpa
By Brad Crump
Health Services Manager

Most of us have found ourselves in a position of wanting to lose a few to many pounds. For some, it is a life long quest often resulting in a mixed bag of results. For a majority, hundreds of pounds have been lost and subsequently gained back leading to feelings of failure, disappointment and a loss of hope for future success. In addition to the stresses of fluctuating results comes the confusion of weeding through all the opinions shared by experts and self appointed experts and deciding who is right.

One of the major mistakes people make in establishing a healthy and effective weight loss strategy centered on food and nutrition is assuming that all individuals are created equal. Each of brings to the “dining room table” differences in genetics, metabolism and specific lifestyle factors that must be considered. There are no one size fits all models. Once we begin considering these differences, a more specific and individualized nutrition plan can be established.

Another major failure in developing nutritional guidelines is depending solely on the law of thermodynamics which teaches us that if we consume less calories than we burn, weight loss should follow. There is no argument that if a person consumes 4,000 calories and only burns 2,500 that that person will not gain weight. Caloric balance is essential and must be determined by proper and specific testing (resting energy expenditure testing) like indirect calorimetry. However, there are many who have greatly reduced their calorie intake and increased their exercise and have experienced weight gain. There is an easily explainable answer and one that is very rarely discussed or considered.

The answer is that all calories are simply not created equal. To clarify, a calorie in fact does equal a calorie but only in terms of quantity. If I consume five grams of fat, regardless of its source, I have consumed forty-five calories. It does not matter if it is from a healthy source of omega three fats such as salmon or whether it is from a saturated variety of fat from a processed food, the calorie value is the same. What is not the same is the physiological affect each of those fats will have on my body. How does each of these fats affect my metabolism, immune system, hormone regulation and inflammation in my body?

We need to begin looking at food as an information source for the body and not just an energy or calorie source. As it relates to weight loss, we can consider the role that inflammation/allergic reactions play in our quest for weight loss as it relates to food.

In his book “The Fat Resistance Diet,” Dr. Leo Galland, M.D. provides a beautiful description of the role that inflammation from food plays in fat resistant weight loss. In it, he provides a description of a vicious cycle related to the hormone leptin and its role in supporting metabolism and regulation of appetite. Due to sensitivities or allergic reactions to specific foods, inflammation results in a change in our ability to respond to leptin. This results in changes in the rate at which we burn calories and causes us to constantly feel hungry. As this vicious cycle continues, we gain more body fat which is in itself inflammatory and we continue to gain weight. This causes us to assume that we are still taking in more calories than we should and we continue to decrease our caloric intake resulting in a perceived famine and resultant fat storage. This inflammatory response is sending inappropriate information to the body.

The inflammatory response we experience from food is simply one example of how we can consume the right number of calories and still gain weight. As we begin to look more specifically at what it is we are eating versus simply how much we are eating, we will begin seeing more long term and healthy weight loss.

Here is a few couple of suggestions that can assist you in your weight loss objectives:

• Identify your Resting Metabolic Rate. This is an easily administered yet scientifically based test that determines the number of calories you burn under complete resting conditions. Knowing this number will keep you from falling into the trap of over or under consumption. Remember that under consumption of calories can cause as much weight gain as over consuming.


• Determine if you’re a sensitive to or allergic to specific foods. You can best do this by following an anti-inflammatory diet which focuses on the removal of the most commonly found allergenic foods for one month. You will then go through a process of reintroducing these foods back into the diet one at a time. During the month of elimination, most lose weight while consuming more than they are typically consuming. For more information on food elimination and an anti-inflammatory diet visit: http://www.redmountainspa.com/_calendar_events/Detox2009.php#3.

Enjoy the process! As your understanding of food changes, so will your relationship with food and long term, healthy weight loss will follow.

Weight Loss Tip

@RedMountainSpa
Eat 2 cups of non-starchy vegetables at lunch and dinner every day (total 4 cups daily). Vegetables are loaded with vitamins, minerals and fiber and are very low calorie. The nutrition fuels your metabolism. The fiber helps you feel full.

Note: This tip not recommended for those who have had gastric bypass, or have digestive problems such as: Irritable Bowel Syndrome, etc.

Apples in your Cheeks

By Myrna Beardshear
@RedMountainSpa
Director of Spa & Wellness

Clarifying Exfoliator
Apply 1/2 cup of chilled organic apple juice to your face and neck. Let it sit for 2 to 3 minutes, then rinse thoroughly with lukewarm water. Use weekly for a normal skin and twice weekly for oily skin.

Apple Facial Cleanser
Stir together 1 tablespoon peeled, grated apple with 2 tablespoons clover honey, 1 teaspoon fresh lemon juice, 2 tablespoons plain organic yogurt, 1/2 teaspoon wheat germ oil and 1 tablespoon potato flour. Apply to skin and work in gently. Rinse with tepid water.

Refresher Mask
Blend one egg white, 3 teaspoons lemon juice, 1 1/2 teaspoons almond oil, 1 1/2 teaspoons sunflower oil, 3 tablespoons peeled, finely chopped apply. Apply to the face and neck and allow the mixture to penetrate for 15 minutes. Rinse with tepid water.

Top Five Exercises to Burn Fat

By Dr. Brad Crump
@RedMountainspa
Health Services Manager

When we want to lose weight, the first things we think to do are eat less and burn more calories. We then embark on a rigorous and intense exercise program in addition to a highly restrictive dietary plan which most often results in little to no change on weight or more importantly, body fat percentage.

In order to develop a more successful and efficient fat loss program, it is important to understand some of the basics of metabolism.

Metabolism Basics
The metabolisms work of turning food into energy and then using that energy to operate the body and to bounce back from everyday wear and tear is a very specialized process. Through our choices of food and physical activities, we can make the process more efficient.

First we need to understand the process of basic metabolism. After we have eaten, the body uses oxygen to convert our food into energy. This conversion allows us to do work and to run all systems of our body. If the calories we consume our not burned for fuel, they will be stored in our body fat as a reserve. Here is how our bodies use the nutrients we consume as energy. What fuel you burn I s directly tied into your ability to deliver oxygen.

Carbohydrates
Carbohydrates are generally the body’s main source of energy. Carbohydrates are broken down into sugars and stored in our muscles as glycogen. The body stores only a certain amount of carbohydrates. They have four calories per gram.

Protein
Proteins are used to build and maintain body tissues and are rarely if ever used as a source of energy. Like carbohydrates, only so much protein can be stored. They also have four calories per gram.

Fat
Fat is the most energy dense of these nutrients. Each gram of fat contains nine calories per gram making it the most efficient fuel source for the body. It acts as a long term fuel reserve that helps keep us from falling into a starvation mode. Given that fat is so efficient and valuable, why has it been given such a bad reputation? Given that fat has twice the amount of stored energy, it would stand to reason that it would be a valuable fuel to burn during exercise.

So how do we actually tap into fat when we exercise? Does burning as many calories as possible result in greater fat burning? To answer that, we need to remember that oxygen is required to breakdown these nutrients to use them as fuel.

When we exercise, we breathe in and deliver oxygen out o our working muscles. The oxygen is then used to convert mainly carbohydrates or fat or a mix of both into energy. The difference between burning fat versus burning carbohydrates is a function of much and how efficiently you delivered oxygen. Fat burning requires more oxygen that carbohydrates.

So, to make a long story short, in order to burn fat at higher levels, a person much be able to stay as aerobic (oxygen efficient) as possible for a sustained period of time regardless of what the activity is. It is suggested to find the activities you find most enjoyment in so that it can become a consistent activity. In order to truly find where you are most efficient, you will want to be tested using a metabolic cart system (see www.newleaffitness.com).

Here are the top five activities that can be used to track heart rate and can be maintained over the required timeframe:

• Active yoga: This type of yoga provides consistent movement to maintain appropriate heart rate and also acts as a great toning and core workout.


• Hiking: This allows you to choose the terrain or area that you are hiking in and to regulate your heart rate. You will also see some great sites and get a lot of fresh air.


• Circuit training: This type of weight training is sustained movement that is maintaining proper heart rate and is also providing strength training. This will allow for greater caloric burn while at rest.


• Kick boxing: This is one that will get your heart rate up so you will want to control your pace to stay within your fat burning zone. Great strength training activity.


• Swimming: This is a great all around exercise that will use many muscle groups you normally do not use which will result in great fat burning at the right heart rate.

Whether an activity is fat burning is tied into proper testing. Consider doing a metabolic test to determine you most efficient fat burning heart rate zones.

One Wonderful Food

@RedMountainSpa
There is food that will help you lose weight, increase your odds at longevity, help keep your digestion regular and generally make you feel great! The combined effect of the vitamins, minerals, phytonutrients, fiber and water in this food can’t be matched by even the most expensive supplement. This food is economical – and it comes in many flavors to meet all tastes.

What is this amazing health food? Vegetables; but more specifically: non-starchy vegetables.

Certainly, potatoes, yams, winter squash, peas and legumes have many positive nutritional attributes. However, since potatoes, in the form of French fries, are the most consumed “vegetable” in the United States and unhealthy excess weight is a concern for the majority of Americans. The reason for making this distinction should be obvious.

Starchy foods can be a concentrated source of calories and are frequently accompanied with lots of unhealthy fat. Therefore, for the purposes of a weight management program, starchy vegetables, winter squashes, peas and legumes should be counted as part of the “starch/carbohydrate” foods and consumed without lots of added fats. If weight loss is your goal – then, non-starchy vegetables are your “secret weapon.”

The benefits of consuming a diet replete with a variety of vegetables are remarkable! Still, the typical American diet is sorely lacking this marvelous food group. A 2005 article published by The Center for Disease Control (CDC) affirmed “A diet rich in fruits and vegetables is associated with decreased risk for chronic disease.” The CDC concludes that the research results “underscore the need for continued interventions that encourage greater fruit and vegetable consumption among U.S. adults.”₁

Also in 2005, the USDA released the updated Food Guide Pyramid. One of the most dramatic changes in dietary recommendations was made in the area of fruit and vegetable consumption. The total recommended servings jumped from 3-5, to 5-9 total servings of fruits and vegetables daily.₂ That’s a lot of food!

You will know that you’re eating enough non-starchy vegetables when your lunch mates say, “ Are you going to eat all that?”

Vegetables are high volume and measured in cups. One cup of raw vegetables or one half cup of cooked vegetables equals “one serving”. Depending on your body size, activity level and calorie level of your food plan, you may be consuming 2-5 servings of fruit daily. The remainder of your recommended daily intake will then range between 3 and 7 servings of vegetables. To get more specific, go to MyPyramid.gov to find out what your recommended calorie intake is, estimate your fruit intake, then, determine how many servings of vegetables you should consume. If you choose non-starchy vegetables for weight loss, you will quickly see that you can lose weight, feel great and never go hungry!

For the skeptic or compulsive calorie counter – relax! On average, one half cup of non-starchy vegetables contains about 25 calories. Still, these wonder foods pack a huge nutritional punch. Just a few of the most prevalent nutrients found in vegetables are: potassium, dietary fiber, folate, vitamin A and Vitamin C. Dietary fiber helps lower cholesterol, keeps your bowels functioning well and makes you feel fuller. Folate helps the body build new red blood cells. Vitamin A protects your skin and eyes and helps protect against infection. Vitamin C keeps gums and teeth healthy, is important for wound healing and aids in the absorption of iron.2

At Red Mountain guests arrive from all over the world for an adventurous mix of outdoor activities, spa pampering and weight loss or other health programs. They are often shocked when they learn that the breakfast and lunch meals are served buffet-style. A closer look at the items on the buffet reveal a plethora of – yes, non-starchy vegetables!

Red Mountain Spa’s favorite non-starchy veggies:
Alfalfa sprouts
Artichoke
Asparagus
Bell peppers (all colors)
Bok Choy
Broccoli, broccoli rabe, broccolini, broccoflower
Brussel sprouts
Cabbage
Cauliflower
Celery
Collard greens (without the traditional added fats)
Cucumbers
Eggplant
Green beans
Kale
Onions
Mustard greens
Summer squash
Tomatoes
Zucchini

1Fruit and vegetable consumption among adults--United States, 2005.
MMWR Morb Mortal Wkly Rep. 2007 Mar 16;56(10):213-7.

2 http://www.mypyramid.gov

New Year, New Adventures

By Tracey Welsh
General Manager

Personally, New Year’s is my favorite holiday. Not that I’m a big New Year’s Eve party-goer, but rather that it’s a holiday that allows me permission to set the past aside, set new intentions and start new projects. It’s re-energizing.

Each year at Red Mountain, we also take a look at how we can re-energize our offerings, how we can improve what we already do, what we need to clear from our closets, and what we need to add to help our guests in their efforts to improve their health. For 2010, I am pleased to share with you that we have added three new retreats with our experts for our guests who want to focus their getaway on improving their lives in specific areas.

Do you find that you are often struggling with your priorities, finding it tough to define your real life versus the life that others impose on you? If your answer is yes, consider joining Life Coach Cindy Clemens for her Release & Renew Retreat. Spend a weekend with insightful fun group activities designed to help you eliminate energy drains and walk away with an action plan for the life you want to lead. There will be plenty of time for hiking and fitness classes around your private coaching sessions and more.

Many guests have enjoyed time at Red Mountain with Andrea Hanson, Energist. Her multi-dimensional approach to wellness has helped many become more aware of the importance of the balance of physical and emotional fitness. Andrea will continue to offer her 5-day/4-nights Emotional Fitness Retreat with nine experiential sessions in 2010 and will also offer her new Inward Bound – Higher and Deeper Advanced Energy Healing Retreat to Emotional Fitness alumni.

We are delighted to have Shaman Spirit Betina Lindsey offer her Earth, Spa & Spirit Weekend. You will come alive as Betina leads you on pilgrimages to Anasazi Ridge and Snow Canyon to learn ancient practices of shamanic health and healing and help you feel a deeper connection to our Earth.

More details and dates for these retreats and many more can be found at www.RedMountainSpa.com. Check frequently as we often add new adventures.

I challenge you to new adventures in 2010, and I wish you a healthy and re-energizing New Year.

Reverse the Aging Process with Resistance Training

By Kim Watters
@RedMountainSpa
Fitness Manager

Aging is linked to a loss of muscle mass and muscular strength. It’s also associated with impairment in performing some of life’s daily activities. Theories and research are suggesting this age related muscle loss is due to oxidative stress (antioxidants are lower than normal), cell death, inflammation, hormonal dysregulation, inactivity, alternations in protein turnover, and dysfunction of the mitochondria (Melov et al. 2007).

The good news:
Resistance training with older populations has been shown to reverse this aging process

The results:
This study involving 68 year old test subjects revealed that with a resistance training program preformed twice a week for six months it is possible to not only slow the aging process, but actually reverse it at the gene level. (Melov et al. 2007)

The bottom line:
Get started. These changes naturally start to occur around the age of 40 and progressively worsen. Hiring a personal trainer to create a tailored resistance training program is recommended. However, if this is not a possibility, doing some resistance training is far better than doing no resistance training. Start with a few simple exercises than can easily be done at home.

Here are three examples.

• Push-ups from the kitchen counter: Start with your hands shoulder width apart on the edge of your kitchen counter. Slowly lower your chest (your chest should line up with your hands) and then straighten.


• Tricep dips off of a chair: Start with the heels of your hands on the edge of a sturdy chair. Slowly bend your elbows to lower your body and then straighten.


• Squats to sofa height: Start with the legs open about shoulder width apart push your hips back, bend your knees as though you were about to sit on your sofa and then straighten.