Essential oils have been used for thousands of years to help to promote clean, clear, and youthful skin.  The nutrients and proteins in essential oils help to maintain the “mattress-like” bounce and stimulate growth of new, healthy cells. Essential oils can also help to stimulate blood circulation of blood, which helps to oxygenate the cells, thus allowing for regeneration.  Additionally, some essential oils contain hormonal-like qualities which encourage a firm and youthful appearance.

As you read through the following tips on using essential oils for the skin, remember the following:

• You can use any one of these oils or you can combine them to make your own custom blend.
• Use essential oils in a bath or as a face & body oil.
• Allow at least thirty days to see a difference in the condition of your skin.

Method:

• Mix 10 to 15 drops of the essential oil or essential oil combination of your choice with a Tablespoon of carrier oil.
• Apply the oil mixture sparingly to the face and allow it to penetrate overnight.
• For the body, massage the essential oil blend into skin, then soak in a warm bath while massaging the skin with a soft bath mitt.

Base Oils:

• Nut oils such as almond oil, hazelnut oil
• Pitted Fruit oils such as apricot kernel oil, avocado oil

Essential Oils for All Skin Types:

• Evening primrose
• Borage seed
• Carrot
• Jojoba

To Promote Youthful Looking Skin:

• Skin Over 20 – Neroli, lavender, fennel, chamomile, geranium, carrot.
• Skin Over 30 – Patchouli, palma rosa, clary-sage, fennel, rose hydrosol, carrot, borage seed, jojoba.
• Skin Over 40 – Neroli, lavender, Frankincense, rosemary, fennel, lemon, carrot, evening primrose.
• Skin over 50 – Rose hydrosol, neroli, lavender, myrrh, carrot, boise de rose, borage seed, evening primrose.

To Balance Skin:

• Chamomile, geranium, lavender, rose hydrosol, neroli, Palma rose, lemon, fennel,  jasmine hydrosol, Bois de rose, frankincense, benzoic.

For Normal Skin :

• Chamomile, sandalwood, Boise de rose, patchouli, rose hydrosol, lavender, hyssop, benzoic, calendula, geranium, Palma rosa, rosemary, neroli.

For Oily Skin:

• Chamomile, juniper, Palma rosa, lemon, lime, orange, Frankincense, lavender, geranium, cypress, marjoram, rosemary, Ylang-ylang, rose hydrosol.

For the Lips:

• Mix 6 to 8 drops of any of these essential oils in your hand and dab onto lips.
• Geranium, lavender, chamomile, palma rosa, carrot, lemon, rose hydrosol.

These oils are mild enough to be used without a base oil, especially if used with carrot oil and/or Palma rosa oil.

To Make Your Own Astringent:

1 oz witch hazel
1 oz rose hydrosol or orange flower hydrosol
1 tsp cider vinegar
2 drops juniper oil
1 drop lime oil
1 drop grapefruit oil

Combine all ingredients in a clean jar or bottle and apply to the face using a cotton round.

Please note: Some of the suggested oils are photo-sensitizers. Angelica and cold pressed citrus oils should not be used on the skin within 12 hours of exposure to sunlight or ultraviolet light. If you choose to use one of these oils on your face, please use it only at night.

Before using essential oils for skin care, always test the oils on a small patch of skin to be sure there will be no reaction or irritation.  Always check with your doctor before using essential oils on skin with a chronic condition such as eczema, psoriasis or dermatitis.

Do you enjoy fresh juice? Juicing with fresh, organic fruit and produce is a popular way to incorporate healthful nutrients into your balanced diet. Chef Bill now serves fresh juice daily at Glen Ivy Hot Springs and shares one of his favorite recipes, the Carrot Pineapple Spatini – a perfect summer refreshment!

Yield: 6 – 6 ounce servings

Ingredients
6 carrots
1 ounce fresh ginger root
8 ounces pineapple juice
4 ounces orange juice

Method
Wash and juice carrots.
Blend the ginger with a portion of the juice and add. It must be well blended, as to break down all the fiber so if the fiber is too tough, strain.
Place all of the ingredients in a pitcher and serve alone or with ice.

Nutritional information, per 6 ounce serving:
96 calories, trace fat
30450 units Vitamin A
31 mg. Vitamin C
1 mg Vitamin B1 Thiamine
511 mg Potassium
45 mg Vitamin B9 Folacin

“Look at a day when you are supremely satisfied at the end. It’s not a day when you lounge around doing nothing; it’s when you’ve had everything to do, and you’ve done it.” -Margaret Thatcher

My 5 year old nephew was visiting from New Jersey last week, and we were chatting one evening while I made dinner. At one point, he looked at a big bowl of lemons I had sitting on the counter, and said to me in his wise little kindergarten voice, “You could make lemonade out of those lemons.”

Wow! At five years old, my little buddha nephew has already figured out one of the keys to a happy life.

Turning lemons into lemonade is a life lesson we’ve all used to navigate the chronic stress and anxiety that often greets us in the morning when the alarm clock sounds. But I’ve made homemade lemonade before, and I know that it doesn’t taste good if it’s overly sweet. Add too much sugar, and you end up with a syrupy slurry minus that zing of great citrus flavor. Fresh squeezed lemonade tastes best when it has some POP! That tart edginess that makes you smack your lips when you reach the bottom of the glass.

Most of us would agree that a life well lived is like that. Sure, we love to cast stress as the villain. If only things would run more smoothly with no big surprises, we’d be happier and more content.

But let’s be honest. We really aren’t happy unless we’re living slightly on the edge–just a tad bit out of our comfort zone. Tackling big projects at work, challenging ourselves with new experiences, or overcoming unforeseen obstacles are things that motivate us and give us an opportunity to become our best selves.

Stress, for better or worse, gives life the zest! pop! and ping! that makes us feel alive and engaged in the world.

The problem is, stress can also kill. Managed poorly, it can follow us through our days zapping our energy, robbing us of sleep, and leaving us feeling anxious and overwhelmed. It is one of the biggest reasons why we turn to unhealthy behaviors like overeating, skipping the gym, or zoning out in front of bad reality TV (yes, that last one is me).

So, let’s get back to the lemonade.

We don’t always have a choice about how much “sour” creeps into our lives. But countless studies suggest that making healthy choices in the way we eat, breathe and move our way through adversity can help us not only manage, but truly embrace this unpredictable, imperfect life of ours. It’s like stocking the pantry shelves with plenty of sugar, so that we’re ready for the big day when the lemon tree out back comes into bloom.

Here are my favorite strategies for striking just the right balance between “sweet” and “sour:”

Eat: We all know that this is our “go to” coping strategy when things get a little out of hand. Eating gives us something to do and can be comforting when we are feeling overwhelmed. But eating the wrong things, or eating too much, never turns out good. Recently, I heard an intuitive eating expert share the importance of making all foods “equally accessible.” She suggested making stress busting foods like calming teas and cut up fruits and veggies just as easy grab as the cookies and caffeine sitting around the house. Make these foods your first stop, and then if you need something more, allow yourself a small indulgence.

Breathe: Breathing and meditation are proven ways to ease the uncomfortable thoughts and feelings that accompany stress. But many people, myself included, are not natural meditators. Start by choosing an activity you do often throughout the day–for me it’s driving the car or working on the computer. Each time you do this activity, take three or four deep cleansing breaths. This simple practice encourages the breath to be the calming influence you turn to when you feel your anxiety level rising.

Move: Make time to move. Even a brisk walk can ease anxious feelings or boost your energy when you’re feeling down. And while 10 minutes of light activity is a valid prescription for stress reduction, a workout that pushes you to sweat and challenge your limits can get the feel good hormones flowing and give you a powerful sense of accomplishment at the end.

As Margaret Thatcher says, we feel most satisfied with life when our head hits the pillow at the end of a busy day, and we have a story or two to tell about how we got through it. But like those fresh lemons sitting in the bowl on my counter, that crazy busy life of yours needs balance. Taking care of yourself by making healthy food choices, learning to breathe through stress, and moving your body on a regular basis will all help to make your life–lemons and all–that much sweeter.

Meg Root is an ACE certified Advanced Health and Fitness Specialist with over 25 years in the fitness and spa industry.

Inspired by our Local Growers and Artisan Market at the Hot Springs, Chef Bill Wavrin shares his favorite recipes usine local, fresh, organic recipes:

Ratatouille is a wonderful, healthy, traditional dish from Provence in the South of France. I love the food from Provence, and I just love the South of France. Of course, I’ve trimmed some of the fat and placed my own twist on it. The marriage of the sweet, smooth roasted butternut squash with the earthy ratatouille and Pomodoro adding a bit of Italy all works very well together. This is a simple recipe, but it requires a bit of chopping (a primer to enhance your knife skills!) and a wonderful medley of fresh produce. If you live nearby or are planning a trip to Glen Ivy Hot Springs soon, we host a fantastic Local Growers and Artisan Market every Wednesday from 3:30-6:30pm in the parking lot – the perfect opportunity to stock up on local, fresh, organic produce! Enjoy!!

Oven Roasted Baby Butternut Squash Stuffed with Ratatouille

by Chef Bill Wavrin

Yield 4 servings

Ingredients:

4 acorn or baby butternut squash
4 tablespoon white balsamic vinegar
2 tablespoon extra virgin olive oil
4 cloves fresh garlic minced
1 yellow onion chopped
½ red bell pepper seeded and chopped
½ green bell pepper seeded and chopped
1 eggplant cut in ½” cubes
1 Portobello mushrooms cut in ½” cubes
4 ounces white wine, (Pinot Gris is great)
1 zucchini cut in ½” cubes
1 yellow squash cut in ½” cubes
1 cup tomatoes seeded and chopped
2 ancho chiles tem and seeds removed
1 teaspoon dried thyme
1 teaspoon dried oregano
1 tablespoon dried basil
Kosher salt and fresh ground black pepper to taste
½ cup Pomodoro sauce, recipe follows

Method:

1. Preheat oven 400°
2. Carefully, cut the baby squash in half. Remember these babies are hard and can be slippery if you don’t use a sharp knife.
3. Clean the seeds out of the squash with a spoon.
4. Drizzle the inside of each squash with 1 tablespoon of balsamic vinegar and a teaspoon of olive oil.
5. Place the squash cut side up and bake for 25 minutes.
6. Turn the squash over and continue to bake for an additional 25 minutes or until soft. Set aside until needed.
7. Place a large sauté pan over medium high heat and add the remaining olive oil to lightly coat the bottom of the pan.
8. Add the garlic, onions, bell peppers with the eggplant and cook 5 minutes, tossing.
9. Add the mushrooms and cook an additional 5 minutes, tossing.
10. Add the wine and toss. Cook 3-4 minutes until the wine has reduced by half.
11. Add the remaining vegetables one at a time, cooking and tossing.
12. Cook until the vegetables have just softened, about 6 minutes.
13. Add the herbs and chiles to the pan.
14. Add the Pomodoro sauce and toss to combine.
15. Simmer for 2 minutes.
16. Season to taste.
17. Place each squash on a warmed dinner plate and fill each with the ratatouille, sprinkle 1 tablespoon of Jack cheese over each and place in the preheated oven.
18. Roast for 10 minutes.

Serve the squash on a warmed dinner plate.

Salsa di Pomodoro Passata

By Chef Bill Wavrin

Passata is an Italian concentrated tomato sauce that is used to thicken soups and sauces. This is the vegetarian version of my passata prepared without pork and pancetta the way my Sicilian aunts Armina & Viola showed me in their kitchens cooking rustic dishes from their childhood. Bon Appetito!

Ingredients:

3 pounds plum tomatoes, halved
8 cloves of garlic, finely sliced
4 tablespoons olive oil
1 carrot, diced
1 onion, diced
1 celery stalk, diced
8 ounces Ruah or a nice Borolo
8 ounces vegetable stock
1 teaspoon brown sugar
4 tablespoons fresh basil, chopped
Fresh cracked black pepper to taste
Kosher salt to taste

Method:

1. Preheat oven 250°!
2. Place the halved tomatoes in a bowl with the garlic salt and pepper and
3. 2 tablespoons of the olive oil. Toss to combine.
4. Pour out on a papered sheet pan cut side down and bake in the preheated oven 2 hours.
5. Place a pan with the olive oil, over medium heat and add the onion, carrot and celery and cook, stirring until the onions are slightly golden.
6. Add the red wine and cook 2 minutes.
7. Add the roasted tomatoes with the stock, reduce the heat to a low simmer and cook 30 minutes.
8. Add the sugar and simmer very slowly for an additional 5 minutes.
9. Add the fresh basil and set a side to cool.

This passata should be refrigerated in a glass or non corrosive container, and will keep for several weeks covered.

Buen Provecho!!

Celebrate Earth Day with Glen Ivy Hot Springs!  Our Earth Day Inspiration Station features tips and ideas for living in harmony with the earth and information on local organizations that are working to preserve natural habitats.  View and learn about native southern California foliage and see how Native Americans created baskets using indigenous plants. Learn about Glen Ivy’s greening efforts during our Sustainability Tours. Join special guest Abel Silvis for Native American Storytelling at 12:30.

In the past years we have all become more sensitive to our carbon footprint and how our lifestyle choices impact the environment and our health. As we continue our journey to a more earth-friendly, sustainable lifestyle, we also learn that being “green” can be fun, easy and economical. The following household cleaning recipes are offered in this spirit.

To learn more about the chemicals used in common household cleaning products and their impact on the environment and your health, visit the Environmental Working Group.

Supplies

• White Vinegar: cuts grease, removes mildew, odors, some stains and wax build-up
• Baking Soda: cleans, deodorizes, softens water, scours
• Natural Unscented Soap: unscented soap in liquid form, flakes, powders or bars is biodegradable and will clean just about anything. Avoid using soaps which contain petroleum distillates.
• New, unused spray bottles
• Water
• Essential oils of your choice:
• Tea Tree antiseptic, antibacterial, anti fungal Stimulant
• Lemon antibacterial, astringent Uplifting, clarifying
• Sweet Orange repels insects, disinfectant, antibacterial, anti fungal Cheery, happy, calms the mind
• Lavender antiseptic, antiviral, antibacterial Lifts the mood, calming, analgesic, anti-inflammatory
• Oregano antiviral, antibacterial, anti fungal, repels insects Clean and fresh
• Eucalyptus antiseptic, antibacterial, antiviral, astringent, repels insect Stimulating, fresh, clears the mind
• Grapefruit antiseptic, disinfectant. Uplifting, stimulating
• Pine strong antiseptic, antiviral, antibacterial, repels insect Invigorating

Use only good quality, single note, 100% pure essential oils. Fragrance oils, perfume oils or nature-identical oils are synthetic chemicals or chemical blends and do not have the same properties as pure essential oils.

Purchase essential oils that are packaged in small, (4oz or less), dark colored or opaque glass bottles. Beware of plastic bottles or glass bottles with rubber eyedroppers; plastic and rubber will degrade and contaminate the oils.

All Purpose Cleaner

2 cups water
7 drops essential oil of lavender, tea tree, pine, grapefruit, oregano or eucalyptus

Combine ingredients in a clean, unused spray bottle. Shake well before each use.

 All Purpose Cleaner II

1/2 cup vinegar
1/4 cup baking soda
1/2 gallon of water
10 drops lavender oil
10 drops grapefruit or eucalyptus oil

Combine ingredients and store in a spray bottle. Shake well before each use.

 Kitchen Scouring Cleanser

1/4 cup baking soda
1 teaspoon vinegar
6 drops lemon or grapefruit essential oil

Mix ingredients to make a paste. Use to scour microwave interior, sink and other hard surfaces in the kitchen.

Bathroom Scouring Cleaner

1/4 cup baking soda
1 Tablespoon Natural Soap
7 drops lavender oil
7 drops tea tree oil

Add enough white vinegar to make a thick, creamy texture.

Mix ingredients to make a paste. Use to scour bathroom surfaces.

Disinfecting Bathroom Cleaner

2 Cups Water
1/4 Cup White Vinegar
1/4 tsp. Tea Tree Oil
1/4 tsp. Lavender Oil

Combine and store in a spray bottle. Shake well before each use. Use where ever a disinfectant spray is needed.

Toilet Bowl Cleaner

1 cup white vinegar
1/4 cup baking soda

Pour both ingredients in to toilet bowl and allow to soak for about 10 minutes. Swish with toilet brush. A few drops of lavender and tea tree essential oils may be added to disinfect.

Window Cleaner

1 cup White Vinegar
10-15 drops of Lemon oil
Water

Combine all ingredients in a spray bottle. Shake well before each use.

Floor Cleaner I

1/4 cup white vinegar to a bucket of water
14 drops of your favorite essential oil or essential oil blend

Add all ingredients to a bucket of warm water.

Floor Cleaner II

1/4 cup white vinegar to a bucket of water
5-10 drops lemon, pine, spruce
1-2 squirts natural dish soap

Add all ingredients to a bucket of warm water. A plain water rinse may be needed after mopping to avoid stickiness or slipperiness from the dish soap.

Carpet Freshener

1 cup baking soda
16-20 drops of your favorite essential oil or essential oil blend

Combine ingredients in a glass bowl and mix well. Cover and allow to sit overnight so that oils can be completely absorbed by the baking soda. Sprinkle over your carpet the next day and then vacuum.

Warm water wishes,
Seraphina Ashe,
Guest Experience Program Director

With fun new aqua fitness classes headed your way, (read, “New Aqua Classes Coming Soon”), Meg Root gives you a few good reasons why you should join the fitness party in the Lap Pool during your next visit to Glen Ivy.

Two Guys and A Swimming Pool: A Few Good Reasons to Mix Exercise With Water

I was standing on the deck of the lap pool as two buff guys walked down the steps into the water and started paddling around. These were not just your run-of-the-mill, in shape kinda guys. Maybe they were professional athletes, I don’t know. But they had four perfectly sculpted shoulders between them, two sets of bulging biceps, at least a twelve pack for abs–and maybe 3% body fat. You do the math. These guys were perfect specimens of male . . .

No, this is not a blog about guy watching at Glen Ivy.

I was setting up poolside, for my 11am AquaFit class, and these hard bodies were about to be two of my students.

Meet the new face of aquatic fitness! As we say in the business, “It’s not just for ladies in swimming caps anymore.”

Worn out stereotypes about aqua fitness and the people who participate are finally disappearing, as word gets out that these workouts are great for all fitness levels. The inherent properties of water–things like buoyancy, viscosity, and drag–mean that working out in this liquid environment can be enjoyable and forgiving on the joints, or challenging and punishing on the body–depending on your reasons for taking the plunge.

With the warm sunny weather headed our way, and 16 pools of all shapes and sizes spread out over the Glen Ivy property, we have one pool that will be rocking the house with a variety of aqua fitness classes this summer.  If your usual trip to the hot springs has always been about kicking back with a cold drink and a good book, I’m here to give you five compelling reasons to leave your floaty in the Lounge Pool behind–at least for a little while–and come join the fitness pool party in the central pool:

Reason #1: It’s fun! Music you can sing to, movements that are easy to follow, and a group of people ready to have a good time means that you will have no option but to leave the pool with a big smile on your face.

Reason #2: It feels good! If you have low back pain, joint issues, or have not always felt light on your feet, exercising can be, well–miserable. Submerge yourself in a few thousand gallons of warm, buoyant water though, and you will begin to feel like you’ve come down with a curious case of the “Benjamin Buttons.”

Reason #3: It’s great for cross training! Are you into high intensity workouts like running, bootcamp, or PX90? While these amped up workouts can help you see quick results, put yourself through that every day and you’ll risk burnout or injury. Aqua fitness classes give you the opportunity to push yourself just as hard without the impact on your joints.

Reason #4: It’s a time saver! Head to your local gym and you’ll need a separate exercise for each muscle group–by my count, 10-12, not including core work. Jump in a pool with 360º  resistance, and you get two exercises for the price of one. Biceps on the way up, triceps on the way down. Best of all, maintaining good posture in the water means ALL core, ALL the time.

Reason #5: It works! I know what you’re thinking: “This workout better deliver or I may as well head back to my floaty with a drink in my hand.” Aqua fitness classes are at the top of the calorie burning list, not to mention they hit every muscle group in your body including the heart muscle keeping you alive.

Amazing things happen when you mix exercise with water. It’s a foolproof recipe for wellness that can last you a lifetime. But just in case my five reasons are not convincing enough for you, I’ll give you a couple more. Those two guys I told you about earlier–they were not the only two good looking guys I’ve seen in class before. It could be that your prince charming is waiting for you in an aqua aerobics class. Now that could be good for your health!

Meg Root is an ACE certified Advanced Health and Fitness Specialist with over 25 years in the fitness and spa industry.

We have all heard the phrase, “different strokes for different for different folks.” We often say it quite glibly, not really pondering what it means for us or others. Sure, we can easily appreciate that each of us has our own likes and dislikes, be they choices of food, drink, color pallet for clothes or home, aroma, perfume, even jobs, exercise or ways we like to spend our leisure time. We have our own habits, both good and bad that shape what we do, how we feel physically as well as how we feel about ourselves deep inside. And with relationships, despite our efforts not to “judge a book by its cover” or make snap judgments, we know almost instantly when we have an affinity with one person, while another just rubs us the wrong way.

Robert Sachs

Would it surprise you to know that the great healing and wisdom traditions of the world teach that all of these associations – likes and dislikes – are attributable to what they call the Five Great Elements and our own unique blend of them?

Each of us has a vague sense of what this means. After all, even our western traditions have spoken of these archetypes over the centuries. We know or say when we are, “in our element,” when how we see the world around us and how we like to feel in it, seem one. It might be the feeling of vitality we get as we hike a mountain trail, or the rush we experience when we have aced a test, given a great performance, or when we have relaxed blissfully into sleep at the end of a particularly fruitful day. If we take the time to reflect we know both what we do well with ease and grace and what brings us deep joy and happiness. And, we also know what challenges us.

Melanie Sachs

According to the most ancient and complete systems of holistic medicine we have on our planet today, knowing ourselves (our physical and mental capacities and our spiritual inclinations), appreciating our particular skills (our gifts) and acknowledging our faults (challenges and deficiencies) has always been key to finding our health and happiness. And this knowing is tied to the Five Great Elements. Both Chinese Medicine (TCM) and the Ayurvedic traditions of India and Tibet emphasize understanding your own body/mind type in order to be able to take care of yourself properly. Both offer fascinating and easy-to-understand methods to bring each person to their full potential. At our upcoming retreat at Glen Ivy Hot Springs, June 8-10, we shall look at what in these systems is essential to creating a healthy and vital lifestyle; diet, exercise, forms of self massage, meditations, and a unique form of Feng Shui astrology called Nine Star Ki . We call it “Discovering the map to your own treasure. ”

Over the years, we have been very fortunate to work and teach in classrooms and hotels in some of the most beautiful parts of the world. But, we are especially excited to be offering a program at Glen Ivy Hot Springs. Not only is the whole place infused with a sense of spirit that goes back to the time when the first peoples of this continent visited these healing waters but it is also the perfect place to find a deep connection and experience the wonders of all the great elements of nature. It is our hope that through taking the time to be in nature and by experiencing the wonders of mud, water, warmth of the sun, fresh air, and time together, we can each get to know our elements better and discover which “strokes” will work the best for each of us in helping us realize our full potential.

The Being in Your Element Retreat includes lodging, meals, a 50-minute massage, and free time to enjoy Glen Ivy Hot Springs at your leisure. For more information about the retreat, please call 951.277.3529 ext. 1198 or request online (register before June 1, 2012 and save $100!).

-Melanie & Robert Sachs

Our February Challenge for you this month is “Making Time to Build Meaningful Relationships.”  In her fitness blog, Meg Root shows you how to become your best and most supportive “fitness friend.” Now, how convenient is that?

Who Goes There? Fitness Friend or Fitness Foe?

GIRL IN SEARCH OF WORKOUT PARTNER. Out of shape working mom of two young boys, average body type, below average motivation, seeking similar for regular workouts and emotional support.

It isn’t news that having a fitness buddy increases your chances of long term success when trying to make positive lifestyle changes. But connecting with just the right person can be like posting your profile on a matchmaking website and hoping to find the perfect mate. You need someone who will get you out of bed before the kids get up, but won’t be too perky at 6am in the morning. They need to enjoy similar activities, but can’t be better at them than you are. It would also help if they carried excess baggage in the same areas, so you wouldn’t feel insecure working out next to them. But most of all, your ideal fitness friend would offer support and compassion when you stumble along the way or get discouraged when results are slow to come.

What if I told you that there is a perfect match for you, and you need to look no further than your bathroom mirror? Yes. That perfect fitness friend is YOU!

Ok. Except for one small teensy thing.

That last little part about being supportive when times get tough and offering gentle encouragement after you blow through a box of Girl Scout cookies at 9:30 at night. That’s the part most of us can’t seem to get right.  One little slip off the wagon and we come out with guns blazing. “What a failure! You’re such a fat, lazy, loser! You will never reach your goals!” Sounds a little harsh, huh? I’m not exaggerating.

That soft voice of support and reason you would use for a good friend in a similar situation, is nowhere to be found when it comes to talking yourself down from a Thin Mint cookie rush. Instead of being your best fitness friend, you become your biggest fitness foe.

But what if there was a better way? And what if you were the one you could go to for help? Wouldn’t that be convenient?

According to Dr. Kristin Neff, author of Self Compassion, Stop Beating Yourself Up and Leave Insecurity Behind, that better way is practicing self-compassion. It recognizes that life is imperfect and people are imperfect. Therefore, we need to accept struggle and challenge as inevitable, and be gentle with ourselves when we don’t measure up to some standard set by ourselves or society.

Nowhere is this more true than when traveling the path of positive lifestyle change. After all, the quest to lose weight or get our body in shape (whatever “in shape” looks like), is about as imperfect as the five day weather forecast. Weight loss is never linear, and doesn’t really equate to calories in vs. calories out like all the magazines tell us. And when you finally lose that last stubborn 10 pounds through sheer effort, will, and great personal sacrifice, you look in the mirror  only to discover that it came off of your chest and not your abs. Before you know it, that “mean girl” voice is berating you all over again.

Neff says, that practicing self-compassion means that you respond versus react to adversity by talking to yourself with gentle, supportive language. For example, “I can see how frustrated you are that the numbers on the scale haven’t budged this week. It sure would have felt rewarding to see some results from all your hard work.” Her research found that people who used this approach suffered less from anxiety and depression, and showed increased motivation and desire to reach their full potential. Not surprising, this is precisely the inner landscape we need to cultivate in order to make better and more consistent lifestyle choices.

But is it possible to shut down your “mean girl” voice, and turn up the volume on your “best fitness friend?” Dr. Neff’s website self-compassion.org, outlines a three pronged approach to practicing self-compassion:

Mindfulness. Tune into the emotions you feel around a particular event such as a diet slip up. As Neff points out, “You can’t heal what you can’t feel.” Be open and receptive to your thoughts and feelings without judgement or criticism. See them just as they are, no more, or no less.

Common Humanity. Recognize that you are not alone in your struggle. While it is not necessarily good news, at least 33% of our population is struggling with the same diet and exercise issues you are! This understanding of shared human experience, will help you feel less alone and more willing to support yourself.

Self kindness: Step up and be the fabulous fitness friend you’re seeking. Hold yourself accountable (no, Neff reassures, practicing self-compassion does not lead to being too easy on yourself), but be kind, caring, and supportive through every step and misstep of the process.

Self-compassion is such an important piece of the wellness puzzle, I wish I could say,

“There’s an app for that!”  If only we could tap the screen on our PDA, when a bag of M&M’s seems like the answer to all our problems, and hear the gentle voice of reason encouraging us to take a better path.  With a little practice, Dr. Neff says, you can become that voice. And best of all, “The great thing about self compassion is that you are always there, 24/7, to give you help when you need it the most.”

When it comes to your wellness goals, which are you–fitness friend or fitness foe? Let us know how you help yourself over the inevitable rough spots that come with making big lifestyle changes. Your story might just be what helps another reader get back on track.

Meg Root is an ACE certified Advanced Health and Fitness Specialist with over 25 years in the fitness and spa industry.

The Big Game is Sunday, February 5 and it’s usually a day when we’re munching on snacks and junk all day long.  Here are two easy-to-whip-together dip recipes that you’ll want to keep digging into and don’t have to feel guilty about!  The perfect (and healthier) way to indulge in a bowl of guacamole is my Edamole Broccomole; the addition of the edamame and broccoli cut the fat and calories by 60% plus it has all the protein benefits of edamame and cancer-fighting benefits of broccoli.  You’ll notice the guacamole continues to stay green longer but you won’t have to worry about that – this one will be gone fast!  The Salsa Ranchera is a staple and goes great with just about anything. It’s always best to use fresh ingredients so I recommend planning your trip to the grocery store or farmer’s market on Friday  or Saturday to gather all your ingredients and beat the crowds.

Game day not your bowl of dip? Check out our Spa Specials at Glen Ivy Hot Springs!

Edamole Broccomole Dip

Preparation time: 15 minutes

Ingredients:
1/2 cup shelled edamame (fresh soybeans) fresh or frozen
1/2 cup peeled broccoli stalks
2 avocados, peeled and stoned, mashed in a medium sized bowl
4 cups water
1 scallion thinly sliced
1/4 cup red onion diced
1 garlic clove, minced
1/2 jalapeno, minced
1 lime, juiced
1 medium tomato, diced
4 tablespoons fresh cilantro minced
Sea salt to taste

Method:
1.       Bring 4 cups of water to a boil in a small saucepan.
2.       Reduce to a simmer and add the edamame and simmer for 30 seconds or until cooked.
3.       Drain the beans and set aside to cool.
4.       Repeat with the broccoli spears.  Steam about 30 seconds until soft or just until cooked al dente.
5.       Drain the broccoli and set aside to cool.
6.       Place the edamame in a food processor and pulse to combine.  Run the processor 20 seconds or until the beans resemble coffee grounds.
7.       Repeat with the broccoli.
8.       Place everything in a bowl and mix well to combine.
9.       Season to taste and serve or refrigerate until needed.

Salsa Ranchera

Yields: 4 cups

Ingredients:
1 tablespoon olive oil
1 onion chopped
6 cloves garlic
6 Roma tomatoes
1 jalapeno halved
6 tablespoons fresh cilantro chopped
sea salt to taste

Method:
Pre-heat oven to 375°
Place the onions, garlic, tomatoes and chiles in a bowl with the oil and toss.
Place on a sheet pan and bake [30] minutes.
Remove from the oven and add to a blender and pulse [10] seconds.
Add the cilantro and blend pulsing [10] seconds.
Salsa should be slightly chunky.
Season to taste.

Serving size: 1 oz.
Calories: 20; Fat: 2g

—Chef Bill