To find out just how mindful breathing works, we asked the wellness experts at Canyon Ranch® to give us a few tips.

Find a Comfortable Spot
“It doesn’t matter if you are in a chair, on the couch, or on the floor. Sit wherever you feel the most comfortable. Aim to keep your back as straight as possible; it’s not necessary to sit frozen like a statue, but try not to slouch either. Keep your shoulders relaxed and your neck long and straight.”

Narrow Your Focus
“Mindful breathing is less about altering breath pattern and more about tuning into each inhalation and exhalation as it happens naturally. Once you’re in a comfortable position, close your eyes and inhale. Notice how the oxygen flows into your nose, down your windpipe, and into your lungs, expanding your belly. Observe the slight pause your body takes when you’ve breathed in as much air as you can. Next, focus on your exhale. Notice the warm air as it slowly leaves your lungs through your mouth, and feel your body relax and your abdomen deflate.”

Allow Your Thoughts to Drift Past You
“One of the most difficult parts of meditation is sitting still – both in the body and mind. Distractions are a normal part of the process. When you feel your mind start to wander, refocus attention on breathing. Acknowledge the distraction and then make a conscious effort to let the thought drift away. Visualize stray thoughts as clouds in the sky – you can watch them slowly float by, but don’t reach out and grab them. They are simply there for you to observe.”

Stick with It
“When you first begin a mindfulness meditation practice, try it for short periods of time – between three to five minutes a few times a day. Once you begin to feel more comfortable with the practice, you can adjust the time and frequency to whatever feels right to you.”

Our Canyon Ranch Boutique opens Wednesday, March 6, at 11AM ET.

By Keriann Coffey, Associate Blog Editor

Not a Member and like The (Style) Guide? You’ll love Rue La La. Join now.

The New Year is here – and I, for one, plan to make good on all my resolutions. And to make sure I get off on the right foot, a weeklong stay at this award-winning health resort is on my list. With food and fitness experts, acclaimed classes, and plenty of pampering, there will be no slacking off for this girl (which may have happened last year…).

Try Something New
Cross-country skiing? Cooking classes? I’m jump-starting a year filled with learning – resulting in a better, more experienced me.

Get Fit
And I’m talking mind, body, and soul. From gentle stretching and rigorous workouts to soul journeys and spiritual dialogues, all ends of the living-well spectrum are covered.

Relax
Sitting by the fire. Putting my feet up. The holidays are over – and after a crazy season like that, I’m pretty sure I deserve it.

Our Canyon Ranch in Lenox, MA: Resolve to Renew Boutique opens Thursday, January 3, at 11AM ET.

By Keriann Coffey, Associate Blog Editor

Not a Member and like The (Style) Guide? You’ll love Rue La La. Join now.

CANYON RANCH GIVES HEALTHY LIVING TIPS TO TAKE INTO THE NEW YEAR

It’s that time of year again. We’re making resolutions to kickstart the New Year. If you’re anything like us, you get bogged down throughout the year (ok, by the end of the month) and those pledges get left by the wayside. But this year, we’re turning to the wellness experts at Canyon Ranch in Lenox, Massachusetts to help find ways to stick to them.

1. Find an exercise routine that you actually enjoy.
Don’t fret if running is not for you. Anything that elevates your heartbeat for a sustained period is a good cardio workout – the best exercise for you is the one you enjoy most, because you’ll keep doing it. Try classes that look like fun - indoor cycling, boxing, or high-energy dance classes like Zumba®. If you enjoy competitive sports, get your heart going with racquetball or basketball. If you prefer a solo activity, try swimming, cycling, or walking (mile for mile, walking and running yield about equal benefits). If you like to be social, go out dancing, hiking, or kayaking with friends – even a snowball fight works. Your body doesn’t know the difference between exercise and play, it just loves to be active.

2. Plan out your meals in advance.
Always aim for balance, so you’re getting the full spectrum of nutrients. Imagine your day-long plate including plenty of vegetables and fruits, whole-grain carbs and fiber, a moderate amount of protein, and a small amount of fats. The proportions may vary at each meal, but the average should be well-balanced. Try this visual tip: Think of your plate as a painting and use all the colors in your culinary palette. Many nutrients are associated with specific hues, such as beta carotene in orange foods and potassium in white foods like banana and potatoes.

3. Find time for yourself.
Reserve your Sunday nights (or whatever time works best for you) for a calming (sometimes indulgent) activity just for you: a night of magazine catch-up, meditative yoga, or a long bath with soothing oils. And set aside one room for quiet relaxation for any time, a space that’s free of noise and distractions, where you can sneak away in case you’re feeling frazzled.

4. Create a calming home.
People feel rejuvenated as soon as they arrive at Canyon Ranch because of the balance of natural beauty and casual elegance. To create this feeling of tranquility and well-being in your own home, keep all the senses in mind. Include fresh flowers and scents that make your house smell good. Choose art that speaks to you. Play music that suits your mood for calmness or exhilaration. Select furniture and fabrics that feel as good as they look. And if possible, create a garden or outdoor space to enjoy nature.

5. Don’t be too hard on yourself.
Set clear goals, keep track of your progress, and reward milestones. Choose one or two objectives to start, rather than trying to change everything at once. As you achieve each goal, set a new one. It’s easier to stay committed to a specific plan than a hazy intention. If you decide to get 40 minutes of exercise five days a week, record your success. If you commit to eating six vegetable servings a day, mark it in your food log. Give yourself credit each time you meditate, attend a class, or take another step on your healthy journey. When you reach pre-set milestones, treat yourself to something special like a weekend getaway or new outfit.

6. Start fresh.
Kick off your resolutions with a new year’s cleanse. Whether it’s a lavish spa getaway or a peaceful, cell phone-free weekend, you’ll end it feeling refreshed and ready.

Our Canyon Ranch in Lenox, Massachusetts Boutique runs Monday, January 3 – January 6. ]]> http://www.ruelala.com/blog/2010/12/31/the-crib-sheet-how-to-stick-to-new-year%e2%80%99s-resolutions/feed/ 1 http://www.ruelala.com/blog/2010/03/29/the-crib-sheet-10-tips-for-eating-healthier-this-spring/ http://www.ruelala.com/blog/2010/03/29/the-crib-sheet-10-tips-for-eating-healthier-this-spring/#comments Mon, 29 Mar 2010 14:06:37 +0000 ruelalablog http://www.ruelala.com/blog/?p=1490 BY SCOTT UEHLEIN, CANYON RANCH CORPORATE CHEF

Eating healthy is easier than you think. If you start with the freshest ingredients and use all the right tools, you’re well on your way to a better body for spring. Maybe I’ll cook for you during a Canyon Ranch stay (Boutique opens March 29). In the meantime, here are some easy-to-follow-tips from my kitchen at Canyon Ranch to yours.  

1. Buy local. At Canyon Ranch, we strive to purchase as much local product as we can. Shop your farmer’s market where you can focus on seasonal ingredients. Local produce is picked when it’s ripe, so it has more flavor and nutritional value. It’s a great opportunity to meet the farmer and “know the source” of your produce.

2. Can’t buy local? Buy organic where possible. Organic tastes better, has less of an impact on the environment, and is better for you, thanks to the absence of residual pesticides.

3. Prioritize your organic purchases. Concentrate on high-fat dairy and the Environmental Working Group’s “Dirty Dozen” (the twelve produce types with the highest amount of pesticide residue). We use resources like the Environmental Working Group, Consumer’s Union, and others to help keep us up-to-date on our organic purchases.

4. Switch to the healthiest fats. When it comes to liquid oil, use Extra Virgin Olive Oil and Expeller Pressed Canola Oil because they have the best profile of monounsaturated fat. Use the canola oil for high-heat cooking and the olive oil for low-heat applications or dressings.

5. When cooking with oil, “spray it” where you can. Pouring oil can lead to added calories, especially when sautéing. We only pour oil if we are following a recipe that calls for a specific amount.

6. Consider purchasing quality pots and pans. You will not need nearly as much oil when sautéing. Look for pans that have a thick bottom – they will conduct heat evenly and not stick as much as thin pans. Thin pans have hot spots and cold spots, causing foods to stick to the cooler spots. Our pans of choice are “induction ready,” which means they always have a thick bottom for even heat distribution. Even though the pans are designed for induction cooking, we use them on our natural gas ranges.

7. Buy a juicer. Not only does organic apple, tomato, or carrot juice made fresh to order taste absolutely amazing, but try playing with those and other juices in cooking. We use fresh juice in many preparations – we reduce fresh tomato juice with sage and lemon zest as a sauce for grass-fed beef tenderloin, and fresh pineapple juice cooked briefly with Thai Chili and a pinch of salt for Mahi Mahi.

8. Don’t skimp on a blender. A great commercial high-RPM blender will make your vegetable soups creamier and smoother (without adding lots of butter or cream), your homemade curry pastes zestier with less salt, and even allow you to grind your own grains into flour. We push our blenders to the limit. My Cream of Cauliflower Soup (without cream) wouldn’t work if I couldn’t get the simmered cauliflower smooth enough. I also wouldn’t be able to mill my gluten-free oats for our brand new recipe for gluten-free oat bread, or our gluten-free Oatmeal Chocolate Chip Dried Cranberry Cookies.

9. Control your portions! Eat less – it really is a calorie game. Proteins should be 4 – 5 ounces (raw weight), and should be balanced with a high-quality carbohydrate (think long-grain brown rice, quinoa, sweet potato, etc.) and a vegetable. Eat slowly, allowing yourself to know when you’re full.

10. COOK WITH LOVE! You really can taste the difference! Nourish the ones you love, don’t just go through the motions. Cook at home and savor the experience, take in the smells, and enjoy the conversation and time with others.

Our Canyon Ranch in Lenox, Massachusetts Boutique opens March 29 at 11AM.