I must confess that my idea of getting in the Super Bowl spirit is painting my nails with the new Texas Collection colors from OPI.  (Hey, lots of people see your nails when digging into that bowl of salsa!)  My favorites are the daring “Austin-tatious Turquoise” and the lovely lavender looking “It’s Totally Fort Worth It.”  The new lineup is available now at Glen Ivy Spa in Valencia – stop by or call 888-GLEN IVY to make your appointment. 

 Check out the colors and let us know your favorite picks for this weekend (nail color or football team!).

In the overall scheme of life sometimes we can forget the things that make us the happiest. Here are a few tips I read in Shape Magazine that you might want to keep in mind to help you be the happiest you!

When things are not quite going the way you hoped, just remember you are not always in the driver seat. In the overall big picture of life, there are other forces at work. Some things may be out of your control, and but you can control how you react and what type of person you are!

Taking time out of your day, to stop and breathe can help ease anxiety.
If the stresses of the day begin take to take their toll on you, engage in a peaceful ritual. Take some time away from everything, the TV, your cell phone, the internet, and just relax. It’s ok if you’re bored, just develop that thought and let it go.

Listen to some feel good music.
If the sound of your own breathing is enough to make you go crazy, try turning on some feel good music. Music has many healing abilities and invokes different emotions within us. A study showed that music caused our bodies to release endorphins, the feel good hormones, thus giving our body a natural high. Just what the doctor ordered!

Spend quality time with your favorite people.
Enough with all the technological contact actually spend some real face time with the people in your life! A person needs a certain level of intimacy to feel a genuine connection with others. Social media sites are a great way to keep in contact but set aside some time for face-to-face conversation. You can even do two things at once, and help a friend in need. A great way to make you feel good is by helping others. You get that sense of accomplishment, and are suddenly more aware of everything you have and are generally happier.

– Haley

Back in November we ran a recipe contest with our Monthly Challenge of  “Food and Family” where Chef Bill Wavrin selected a handful of the many fabulous entries to adapt for the Café Solé Menu at Glen Ivy Hot Springs. We will be sharing a few of these this week, with Chef’s notes for recommended substitutions. This month we are all about “Turning Intentions into Actions.” If eating healthier was one of your New Year’s intentions, turn it into action by trying some of the ingredient swaps Chef mentions below to update some of YOUR favorite recipes to make them  smarter and healthier!

Here is the winning recipe from the contest, submitted by Melveen S.

DUNGENESS CRAB & WINTER CITRUS SALAD

This is a great salad this time of the year. Crab comes into season, let’s enjoy it.

I’m sure cooking the rice with fat-skimmed rice vinegar was a typo. Chicken stock is what I thought it may be. I also subbed brown rice for the white. Much better for you and if you are diabetic, brown rice is much higher in fiber and very slow to digest, thus helping to better control your blood sugar.

That being said, I also substituted agave syrup for the sugar, or you can sub with ½ teaspoon of brown sugar if you care to. Blood oranges are wonderful and high in anti oxidants, but sometimes hard to find. Grapefruit are a easier fruit to shop. I also added garden greens to round the dish off, so I can serve this on our menu.

Thanx Melveen!!

Yield: 4 servings

Ingredients

1 cup long-grain brown rice

2 cups fat-skimmed chicken stock

1 teaspoon agave syrup

1/3 cup pickled ginger thinly sliced

1 red bell pepper rinsed, stemmed, seeded, and diced

3 ruby grapefruit

1 pound Dungeness crab cooked

Sesame Cream Dressing  (recipe follows)

8 oz. daikon sprouts, root ends trimmed, rinsed, and drained

5 cups garden greens washed

Step #1: In a 2-quart pan, combine rice and broth and bring to a boil over high heat, reduce heat to very low simmer. Cover pan and cook for [20] minutes until liquid is absorbed and rice is tender al dente.

Step #2: Mix rice vinegar with sugar in a medium sized bowl. When rice is cooked, spoon it into bowl, folding in with a fork.  Allow it to cool and marry for [30] minutes. Add [¼] cup of the sliced ginger and bell pepper, to rice mixture.  Stir with a fork to loosen rice grains and mix.

Step #3: With a sharp knife, peel the grapefruit including the outer membrane as this can be very bitter. Cut between segments and inner membranes and place the segments in a bowl. Sort through crab and remove and discard any bits of shell.

Step #4: Place [1] cup of the mixed garden greens in the center of a chilled plate. Mound [½] cup of the rice mixture equally on top of the greens. Evenly divide the crab and grape fruit sections and arrange over the rice.  Spoon juice from grapefruit segments and the Sesame Cream Dressing evenly over each salad. Garnish with daikon sprouts and remaining pickled ginger slices.

SESAME CREAM DRESSING

Yield: 1 cup

½ cup low fat mayonnaise

¼ cup low sodium soy sauce

¼ cup rice vinegar

1 teaspoon toasted sesame oil

1 tablespoon firmly packed brown sugar

Method:

Place everything in a bowl and whisk until smooth.  Place in a sealed container, cover and refrigerate until needed.

I invite you to explore the ancient practice of Yoga with me. Yoga literally means “to yolk” or to join together; this definition refers to the joining of movement and physical postures with the breath and specific breathing techniques known as “pranayama.” The practice of synchronizing the breath with movement and yogic postures helps to clear the mind of extraneous thoughts, bringing our focus directly in to the present moment. When we are completely in the present moment, free of thoughts of the past or future, we are able to detach from the stresses of everyday living and give our needed intention to the life and reality we wish to create for ourselves. It is in these detached, clear and present moments that creative juices, intuition and knowing are birthed.

Try Yoga at Glen Ivy Hot Springs in Corona, Free with admission, every Saturday and Sunday. See all Events and Activities…

Seraphina Ashe, Executive Spa Director, Glen Ivy Hot Springs, Corona

Did you know…

Most of us use only about 1/3 (or less) of our lungs during normal activity…

Yogic breathing exercises, or pranayama meaning “extension of the prana or breath,” encourage us to deepen our breath and to expand our lungs and fill them to capacity.  Practicing pranayama techniques during yoga can help to oxygenate the entire body, including the brain.  The benefits are not short-lived; as well as improving our respiratory health, the brain receives nourishing oxygen and we find ourselves operating more clearly; developing more concentration and focus throughout our day, not just when we are involved in our yoga practice. Being mindful of posture during yoga can also help improve lung capacity… (your lungs do not have room to expand when you slouch).

Seraphina Ashe, Executive Spa Director, Glen Ivy Hot Springs, Corona

Join Seraphina every Saturday at 2 pm, Glen Ivy Hot Springs on the front lawn for Guided Meditation

We are very excited to welcome Meg Root, an ACE certified Advanced Health and Fitness Specialist with over 25 years in the fitness and spa industry. Each month she will join us at Glen Ivy Spa to Blog inspiration and advice, give weekly fitness tips on Facebook, and answer your  fitness questions. If you have a question, please leave it in the comment box below…

QUESTION from Lucy:

I have joined countless gyms over the years, last year I tried the Y cuz it was an inexpensive option. I always go for the first while but then drop off in March …. any insight on how to get past that hump? My favorite excuse is my busy schedule! Help.

ANSWER from Meg

Hi Lucy,

I love that question, and for a couple of reasons. First, I bet there are dozens of people out there with the same exact issue. It also happens to be at the key “hump’ to get over in your quest to become a regular exerciser. I could blog and blog and blog about the solutions, but I will keep it to a few specific suggestions:

First, make sure your gym schedule is realistic for the current demands of your life. How many days can you realistically commit to getting to the gym? Three? Now, make what I call a “success sandwich.” For the next month (think short term first!), you will get to the gym two to four times per week. During a busy week, you may only make it two–give yourself full credit. In a super motivated week, you may get there four times–extra credit! Write it down on a calendar where you can see and acknowledge your progress. With a written record, you can reassess your goal at the end of the month.

Lucy, you sound so committed to your work! Would you ever miss a work appointment? My guess is no! So, make an appointment with yourself,  put it on your official calendar, and then respect yourself enough to keep it. I once heard an journalist ask a busy female executive what happens to her exercise program when her job becomes overly demanding? She replied, “It goes to the TOP of my list!” Anyone committed to changing their lifestyle for the better has to put themselves at the head of the line!

The fact that you took the time to reach out for solutions tells me that you have a strong desire to do things differently this time around. Keep it up and acknowledge that the bumps ahead are not failures, but opportunities to persevere and develop lasting solutions. Stay on the path and let us know how your are doing. We are on your team!

Meg

Try these healthy food swaps from Livewell

Sticking to your resolutions can be tough, especially with all the food temptations out there. But here at Glen Ivy we are committed to helping you turn your intentions into actions. Here are a few simple ‘swaps’ you can use to help keep you on a healthy track.

It’s all about avoiding high calorie, low nutrient, unhealthy foods and swapping them for something healthier. You could try:

• Swapping your fatty, sugary snacks for fruit and vegetables.
• Reducing portion sizes.
• Drinking plenty of water.

8 am Breakfast
It’s the start of the day, and you need something to fill you with energy.
STOP: Croissant with jam and butter, orange juice and a cup of tea with milk and two sugars (416 calories).
SWAP: Begin the day with a slice of lemon in hot water and enjoy some homemade porridge with semi-skimmed milk and a little honey. The porridge will provide a much slower release of energy that will keep you going until lunch (378 calories).

9 am Pre-work Kickstart
You’re heading to the office when you decide to stop off for a quick coffee.
STOP: A whole milk latte (200 calories).
SWAP: Change it out for a skimmed milk latte and you’ll still get your caffeine boost, but with nearly half the calories (122 calories).

1 pm Lunch
You’re heading out for lunch and you’re after something filling.
STOP: A mozzarella, tomato and pesto panini (487 calories).
SWAP: A jacket potato with cottage cheese and a salad. This will fill you up without giving you that mid-afternoon energy slump (403 calories).

3 pm Mid-afternoon Snack
A mid-afternoon tea break, and it’s time for something sweet.
STOP: A chocolate-chip cookie (168 calories).
SWAP: A piece of fruit. Bananas are good if you’re craving something sweet (116 calories).

6:30 pm A Drink after Work
It’s the end of the day and your workmates are all off to the pub.
STOP: a bottle of beer (160 calories).
SWAP: a glass of white wine has far fewer calories (97 calories), or stick to water for zero calories and a much healthier night out.

8 pm Dinner
Tonight you planned to make something special.
STOP: Roast beef, roast potatoes and yorkshire pudding (558 calories).
SWAP: Try a warming beef casserole with mash and vegetables. You’ll save calories and it’ll be just as satisfying (475 calories).

Check out a full day of swaps here!

Glen Ivy Spa, Brea recently hosted a  Weight Loss and Wellness Pilot Program. Overall the program has been rated very successfully and a regular program will be introduced at Glen Ivy Spa, Brea, in Spring 2011. We were curious about the experiences of the participants, and sat down for a quick question and answer session with a few of the participants, please read on…

From Jeff J.

1. What was your motivation behind participating?
   I had a cholesterol test that was above 300, I had just started buying the next size up in pants and I wanted to make sure I changed my lifestyle while I still was able to.
2. What aspects of the program did you find were most helpful?
   The most helpful part of this program was the weekly meetings. I think I already knew what I needed to do, but the weekly meetings added a level of accountability.
3. What aspects of the program did you find were most challenging?
   The most challenging aspect for me was documenting what I was eating.  Though this was the most challenging, I don’t think I would have succeeded without it.
4. What have you taken away from this experience that you think others may benefit?
   I have definitely learned to make better decisions when it comes to food and exercise.  I hope others see the choices i am making and think for themselves that they can do this too.
5. What have you discovered about yourself through this experience?
   I have discovered that I can maintain a healthy lifestyle without sacrificing much of comfort foods.  I have also learned that I need to cook more.  Without control of the recipe, you have no way of knowing if it is healthy or not.  I have learned to adapt recipes to make them healthy.
6. Has your perspective on health and wellness changed? If yes, in what way?
   Absolutely!  I now see what it takes to maintain a healthy lifestyle.  I must eat right and exercise.  Going through this program allowed me to understand where the balance of nutrition and exercise needs to be in order to maintain that lifestyle.
7. Reflecting on your success, what goals or intentions have you set for yourself this New Year?
   Well, my first goal in this program was not necessarily weight loss.  I needed to live a healthier life.  My family history is not very good when it comes to cholesterol and heart disease.  I had a cholesterol test and it was over 300.  Halfway through this program, I had it tested again and it was 198!  That is a true testament to why I wanted to be involved in this program.  Now that I am much healthier, my next goal is a “6-pack.”  I feel great and am on the way to a much healthier, and sustainable, lifestyle.

From Cynthia C.

1. What was your motivation behind participating?
   I had already begun working out at the gym for the past 2 months and I still wasn’t losing any weight. I had grown frustrated with all the methods I tried before.
2. What aspects of the program did you find were most helpful?
   I had found that learning what foods and how much of those foods a person needs in order to be healthy. The amount of food I was previously consuming was well above what it necessary.
3. What aspects of the program did you find were most challenging?
   I found it most challenging to work out everyday. Having 2 small children and no access to workout equipment made it a little difficult to get moving. I was grateful for the examples and ideas of workouts I could conduct without ever having to leave my home.
4. What have you taken away from this experience that you think others may benefit?
   I learned how to choose healthier options and still be satisfied.
5. What have you discovered about yourself through this experience?
   I have discovered about myself that I can live a healthier lifestyle and still be content with myself. I have also learned that I am strong and can do anything I set my mind to.
6. Has your perspective on health and wellness changed? If yes, in what way?
   My perspective on health and wellness have completely changed. Staying healthy is hard work. I can’t stay healthy and lose weight if I don’t put forth the effort and make the right decisions each day. In the end all the hard work pays off and is very fulfilling.
7. Reflecting on your success, what goals or intentions have you set for yourself this New Year?
   I have so far lost 20 pounds which is well above the goal I had set for myself in the beginning of this process. In the New Year I plan to continue on this journey of weight loss and healthier lifestyle change. I am turning 30 yrs old in June and hope to have lost another 15 pounds by then.

Happy New Year! Let me begin by introducing myself. My name is Meg Root, and I am excited to join the team of Glen Ivy Spa professionals poised to help you turn your Intentions into Actions in the new year ahead.  I am an ACE certified Advanced Health and Fitness Specialist and have been working in the fitness and spa industry for over 25 years. Over the course of my career, I have worked with a variety of populations from elementary school kids to active older adults and everything in between. While oftentimes I work with students and clients who love to exercise (imagine that!), I am passionate about reaching out to people who need help getting started or perhaps, need specific strategies and encouragement to stay committed to their goals. So, let me make it my personal intention for 2011, to reach out to you with accurate information, fresh ideas and answers to your wellness questions. My goal will be to help you create a sustainable path to health and wellness.

Since it is the second week in January already, I am probably too late to give you ideas on how to craft your wellness intention for the New Year. However, there is a good chance that I may be just in time to pick you up and dust you off after your first fall from the wagon! Do not be discouraged. It is highly unlikely that you will be perfect in your quest for a new path. The official term for what you need to do now is called “relapse management.”  Studies show that people who realize that positive lifestyle change is a long term commitment, are more likely to be successful in their journey. So, do me a favor and take a second look at the intention you made for yourself, or join in and create one for yourself right now. Use the ideas below to make sure that you have all the right ingredients for success.

WRITE IT DOWN.

Many of you have succeeded at this part already because we received over 140 submissions to our monthly challenge. Entrants have expressed feeling increased clarity and commitment to their goal by putting it down on paper. You will also have something to measure your progress against as the weeks go by.

MAKE IT SPECIFIC.

Here is where you may need to go back and revise. “I will make healthier choices this year.” “ I will exercise more.” “I will lose weight.” Good ideas, but what exactly do you mean by that statement. How are you going to know that you have arrived? You can easily get more specific by using numbers and quantities in your statement. “I will walk 2-4 times each week.” “I will commit to losing 15 pounds this year.”

READY SET ACTION!

You have your intention. Now how will you take action? Use bullet points to identify the specific actions you will be taking to follow through on your intention:

•   Will you walk in your neighborhood on a regular basis or join a fitness class or gym? Get moving!

•   Will you enlist the help of a friend or trainer for support? Who is this person? Call them up!

•   Do you plan to visit a nutritionist, join Weight Watchers, or keep a food log to make a commitment to your diet? Go on the internet to find these resources!

•   Will you try to add one colorful fruit or vegetable to each meal, or make a commitment to packing a healthy lunch three times each week? Off to the grocery store!

REVIEW, REVISE, RENEW.

Intentions are not static lifeless statements. They evolve and take shape as our experience and knowledge expands. Put your intention somewhere visible and visit it on a regular (daily? . . . hourly?) basis. What’s working for you? What isn’t? What further actions do you need to take to be successful this time?

The process of redirecting your lifestyle choices in a more positive direction is not easy. Life always interrupts, as they say. But starting out with a well crafted intention will create a firm foundation for success in the new year ahead. Paper and pencil, please!

Have Questions? Feel free to leave comments below. Be sure to follow GlenIvySpas on Facebook, every Thursday I will offer a quick tip to keep you on track!

Meg

We would like to thank everyone who took the time to share their Intentions for 2011. There were many fabulous, heartfelt stories, and it was inspiring to read how many of you will strive to make this year different and better than the last.

Lorianne H. is the winner of 12 Guest Admissions to Glen Ivy Hot Springs for sharing her intentions into actions for 2011. Her letter told us a story of healing, wellness, lifestyle change, being proactive and embracing possibilities as well as realities, and sharing all that she learned with others.

She has our congratulations and support for all she endeavors in the coming year, and we look forward to seeing her at the Spa!