Greetings everyone – Today’s column is about healthy eating and getting more calcium and other vital nutrients in your diet.  The question was from a reader and I’ve posted it below.  A spa lifestyle is all encompassing – it’s about heatlhy eating, fitness, stress management and creating a life in balance.   Enjoy. – Donna

Dear Donna,

I’ve been focusing on eating better and am interested in some of the ways I can get more calcium and other important nutrients in my diet with more vegetables and fruits.  Do you have additional information you can share?

Thank you,

Fran A.

Dear Fran,

Thank you for asking as I’ve been putting a list together for myself to help me focus on the nutrients I need.  I hope you’ll find this helpful and I’ve also included additional resources below if you’d like more information.

Enjoy your healthy lifestyle!   - Donna

Sources of Calcium:

• Skim/low-fat milk, yogurt
• Salmon
• Broccoli, turnip greens, seeds and nuts
• Tofu

Sources of Vitamin A:

• Carrots, sweet potatoes, pumpkin
• Spinach, collards, turnip greens
• Mango, cantaloupe, apricots
• Tomaotes

Sources of Vitamin C:

• Kiwi, strawberries, cantaloupe, watermelon (all in season, too!)
• Broccoli, peppers, tomatoes, cabbage
• Romaine lettuce, spinach, turnip greens

Sources of Folate:

• Cooked dry beans and peas, peanuts
• Oranges, orange juice
• Spinach, mustard greens, romaine lettuce

Sources of Potassium:

• Sweet potato, cooked spinach, winter squash
• Bananas, plantains, dried fruits i.e. apricots, prunes and orange juice
• Cooked dry beans and lentils

If you’d like more information, here are a few great resources:

www.dole5aday.com

www.healthalternatives2000.com/vitchart.htm

www.doortodoororganics.com

www.canyonranch.com

www.rancholapuerta.com

Write to Dear Donna about spa vacations, day spas, spa etiquette, healthy products and services.  Learn from others or send in one of your own.  E-mail Donna at: donna@mindfuladventures.com or donna@spa-vacation-experts.com

© Copyright 2006, 2007, 2008 – Dear Donna and Donna M. Mantone-Adinolfi -  All rights  reserved.
 

Dear Donna,
I would like to plan a spa vacation for myself and my partner.  I want it to be a surprise so I need help in picking the ideal location.  I want to have her pampered and still have time to spend alone with her relaxing and enjoying her company.  I want to re-create the distraction-free intimacy we had when we first were together.

James L.
 

Dear James,
 Great question and I’m sure your partner will be pleased with one of these options.  
 

There are a couple of options that come to mind, however one that I think gives you everything you mentioned is the program at Miraval (www.miravalresort.com) which is located in Tucson, AZ.  Their philosophy is focused on mindfulness – living in the moment.  Miraval is also about choice and basically doing what ‘you’ need to do and want to do.  They offer a plethora of fitness classes and activities, the cuisine is healthy and delicious and the spa offers many different services that are sure to please both of you.  You may also want to consider a couple’s massage to add to your special time away.  Spending time at Miraval is a moving experience and I think you would find it relaxing, energizing and intimate. One program in particular is the Partners, Pleasure and Passion Program held at different times during the year.  More specific information can be found at:

http://www.miravalresort.com/S……entID=1908

The workshop is led by a husband and wife team and Yale educated sexuality experts Lana Holstein, M.D. and David Taylor, M.D.  They believe that committed couples, regardless of their age, can learn how to increase the passion of their lovemaking and the depth of their intimacy.

The program meets many needs and I believe is one to consider to reconnect to one another to recreate the intimacy that sometimes gets lost with the distractions of our lives as well as allow each of you the time to focus on what you each need to reconnect to your own individuality.  Whether you choose to participate in this specific program or not, a stay at Miraval offers so much to assist each of you on your journey together.

All the best to both of you.  – Donna

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Write to Dear Donna about spa vacations, day spas, spa etiquette, healthy products and services.  Learn from others or send in one of your own.  E-mail Donna at: donna@spa-vacation-experts.com or donna@mindfuladventures.com

© Copyright 2006, 2007, 2008 Dear Donna and Donna M. Mantone-Adinolfi -  All rights  reserved.

I often get questions from readers as well as visitors to this site and I thought I would include a few Dear Donna column excerpts here since so many questions are common amongst spa goers.  Do you have spa lifestyle or travel questions?  See below.  Enjoy! – Donna

Dear Donna,
I have decided to make a change in my life toward a more healthy lifestyle.  I am struggling with getting started establishing the habits necessary to make the change work.  I feel that if I could get away somewhere to learn better habits and to practice them that I could carry them home with me.  Does such a place exist?
 

Jenny L.
 

Hi Jenny,
Thank you for sending in this question, I’m sure there are others that are looking for similar information.   There are so many different locations referred to as destination spas that offer programs for what you’re seeking and I’ve included a couple of ideas for you to consider.  Of course, feel free to e-mail me if you’d like to explore some others or have more specific needs.
 

Canyon Ranch is one destination spa that comes to mind with locations in both Tucson, AZ and Lenox, MA.  You could focus on weight loss, smoking cessation, fitness and other healthy living opportunities.  Staying for a week will help get you on track and give you a head start with nutrition, fitness, and behavioral health.  Sometimes we need more assistance with behavioral issues and once those are resolved or at least worked on, then we may have a better outlook on sticking with a fitness and nutrition program.  www.canyonranch.com

Another option for New England is the Mayflower Inn & Spa and it offers a nurturing environment to inspire and to unite body, mind and spirit.  The new 20,000 square foot spa offers an array of services and treatments as well as active and meditative offerings including personalized sessions, Pilates, yoga, dance, music therapy and with 58 acres to explore you’re sure to find plenty of active outdoor opportunities including tennis, Zen fly fishing, ballooning, horseback riding and more.  Small or one-on-one fitness classes are offered and guests are contacted prior to arrival to discuss their fitness, pampering and well-being goals.   The new destination spa program offers a 3, 4 or 5 night option from Sunday to Thursday and includes accommodations, healthy meals and unlimited access to treatments, services and classes – a unique feature of the program.
 

For more information, feel free to contact me directly or visit:  www.spa-vacation-experts.com.
 

All the best to you on your journey!
 

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Write to Dear Donna about spa vacations, day spas, spa etiquette, healthy products and services.  Learn from others or send in one of your own.  E-mail Donna at: donna@mindfuladventures.com or donna@spa-vacation-experts.com

© Copyright 2006, 2007, 2008 - Dear Donna and Donna M. Mantone-Adinolfi -  All rights  reserved.
 

There are a lot of options out there for spa vacations and one new package that appears to offer some great options in spa services at an affordable rate is at Red Mountain Spa (www.redmountainspa.com).  It’s their new Spa Immersion package and I’ve highlighted what you can expect to receive with this option.  The other option that I like as a good starting point is the Spring on Sale package.  It’s the basic start in that it includes all of your healthy meals (breakfast, lunch and dinner) as well as fitness classes, healthy living classes/workshops and hiking.  It also includes one spa/resort credit of $100 and is the best value for the spring.   Spa and one-on-one consultations can be added.  http://www.spa-vacation-expert……ntain.html

Okay, back to the Spa Immersion option.  This option includes the same as above, however instead of one $100 resort/spa credit you get 5 pampering services during your stay.    The services with this package include:

• One 50-minute Facial
• One 50-minute Body Treatment
• One 50-minute Sagestone Swedish Massage
• One 50-minute Aromasoul Treatment and
• Choice of One: 50-Minute Trekker Manicure, 50-minute Trekker Pedicure OR another 50-Minute Massage or Body Treatment

and you also receive a welcome gift.  These selected services cannot be substituted or altered so if you prefer other services, the Spring on Sale is the best option.  http://www.spa-vacation-expert……ntain.html

I returned to Red Mountain this past fall and once again, they offered a great experience.  It’s low key, it’s affordable, and it’s a place you’ll want to return to.  Surrounded by towering red canyons and at the foot of Snow Canyon Park, it’s the perfect setting to support different goals like fitness, weight loss, and even connecting with yourself again.

First time spa-goer? 

Click here:

(http://www.spa-vacation-expert……Donna.html)  or http://www.spa-vacation-expert……Donna.html

IMPORTANT UPDATE

For those of you who have gone to Rancho la Puerta before, you know how special it is.  For those of you trying to get a week in March, you know how full it is. 

Rancho la Puerta (www.rancholapuerta.com) is known for their hiking, delicious and healthy vegetarian cuisine and some of the best grounds I’ve seen at a destination spa and of course their fitness choices are unbeatable.  If you’ve been trying to get in and have been faced with your week being sold out then I have good news (www.rancholapuerta.com).  And, you must act quickly.  I don’t like to use the blog for sales information, however this is important. 

Call me at 1-800-532-5590 (www.spa-vacation-experts.com) if you’d like to go in late March.   Space is nearly sold out for most weeks and spring break and great weather has a lot to do with it. 

One of my favorite memories of the Ranch is the organic garden hike and meandering about the grounds.  The flowering trees are mature and offer such beauty as they gently sway in the gentle breeze.  I especially like when petals fall to the path as you take each step. 

I don’t recall spring break being such a busy time to travel when I was in school (guess it shows my age, huh?).  College was different, however nowadays you really have to schedule early, since you have ‘college spring break’ and ‘family spring break’ – so very early is best!  With that, here’s an update on what I’ve noticed for March and April since it impacts the spa world as well.

1.  If you haven’t purchased your airfare for your spring break week you may have to spend a little more time researching for availability.  Airfares may be higher than if you did so months ago, however space can still be found.  Some search engines to consider include www.kayak.com and www.sidestep.com and in my opinion you’ll find that the carrier’s site will usually offer the lowest fares and web-only specials.  Case in point is www.southwest.com as they’ll have web only fares and you’ll want to check back often.   Good luck!

2. Tucson and Phoenix – this is also Spring Training time – March and April and of course it depends on the team.  In Tucson you’ll get to see the Arizona Diamondbacks, Chicago White Sox, Colorado Rockies (Go Rockies!) and other major league teams playing nearly every day in March.  (www.visittucson.com)  This means flights are heavier than usual for both spring break and spring training. 

3.  Pack light!  What else can I say.  We tend to take more than we need and it weighs us down and slows down the boarding process.  Be sure to review the latest TSA security details prior to traveling.  Check in early – 1.5 hours prior is best during heavy travel time. 

4.  Bring snacks!  Most carriers are offering a drink, and that’s all.  Since I support healthy eating, that also includes healthy snacking so bring extra for your travel companions and avoid salty and sugary snacks (carrot sticks, fruit and a small sandwich on whole wheat are great).  Be prepared and you’ll arrive with less stress. 

5. Be flexible.  If your first choice is no longer an option, consider something different.  With that said, most weeks in March and April for Rancho la Puerta (Tecate, Mexico) are full. It’s the best time to go and with spring break and great weather most weeks are either nearly full or very limited.  (www.rancholapuerta.com)  (www.spa-vacation-experts.com) 

Bottom line – do it now.  Have a safe and pleasant time wherever your journey takes you.

Yes, that’s what I’m going with here…yoga and wine and chocolate. Does it sound like a puzzle where one word doesn’t belong?  Well, no, it’s a fusion that helps with being mindful and enjoying the present moment and these are three ways that we can get to a place of  being fully present.  Let’s do a little exercise and all you need is a piece of chocolate (preferbly dark chocolate).  Sit quietly, close your eyes and take a small bite of your chocolate.  Feel the texture of the chocolate, the taste, the smoothness, the pure luxury of chocolate and enjoy it.  We do the same with a really good wine, we want to savor it and enjoy it because it isn’t about drinking it’s about enjoying something pleasing and being present with it in that moment in time.  If you practice yoga, you know the feeling you get with each movement.  There’s a connection and the connection is in being present in time and not thinking about yesterday or tomorrow, only now.

Now, let’s take this a step further.  Surround yourself with breathtaking scenery, red canyons, amazing hiking and healthy cuisine.  All of this is possible the weekend of April 17 – 20 at Red Mountain Spa www.redmountainspa.com

Yahoo’s Mind-Body Expert and yoga teacher David Romanelli leads this retreat.  Break away from your daily to do list and take some time to nurture yourself, discover more about what makes you who you are and find ways to live more mindfully so you can enjoy each moment to its fullest.    http://www.yeahdaveyoga.com/in……etreat.php

Here’s a chance to enjoy some of your favorite things in a pleasurable and positive environment for an extended weekend.   http://www.spa-vacation-expert……ntain.html

The weekend includes accommodations, healthy meals, classes/activities and hiking and of course yoga, wine and chocolate.  Make new friends, learn more and be inspired! 

You know the saying, “it’s better to give than to receive” and Miraval (www.miravalresort.com) is currently offering a special program that has everything to do with giving, charitable giving that is, and you can receive a savings up to $1000 when you go.   Part of Miraval’s philosophy and mine, as well as many of you, is to give back. 

To extend gratitude for helping others by donating to your favorite charity, this special is valid for travel through February 21st for a four night stay or longer.  Miraval will deduct the amount of charitable contributions you made last year up to $1000.  http://www.miravalresort.com/R……ageID=1944

Receipts for these contributions are required at the time of reservation for the discount to apply and other restrictions may apply.

This is peak season at Miraval and a way to save on your winter adventure!  Nourish yourself with healthy cuisine, invigorate your body with their fitness and challenge courses, find your zen zone with yoga and Pilates and enjoy cooking demos, photography, horseback riding and so much more.  Surround yourself with breathtaking scenery and take time to breathe, relax and just be.

E-mail me (donna@spa-vacation-experts.com) for more information and please put ‘Miraval Give and Receive’ in the subject line. 

I’ve been doing some research on some top picks for 2008 as far as workshops to go to that will offer lasting benefits and there are several.  So today I’ll start with Red Mountain Spa as there are two that I’m really excited about sharing with you.

First question:  What are you doing on January 11th at 8PM (EST/PT)?  http://www.drpeeke.com/FitToLi……eShow.html 

Clear your evening calendar, turn on the Discovery Health Channel and take a look at Dr. Peeke as she challenges five ordinary people to a test of endurance, strength and agility as they try to survive a life-and-death scenario.  And for those who don’t succeed they are given a surprising gift – a second chance to live.

During a four week program, Dr. Peeke (http://www.drpeeke.com/) and her Fit to Live^TM team perform mental and physical transformations – pounds are shed, muscles grow, confidence is built and medical conditions are reversed. When these men and women are challenged again, the results will forever change your mind about how years of neglect can be reversed.

After you view the program on Discovery you may wonder about doing something similar yourself and for those of you looking to physically and mentally transform your lives for the better maybe this is the opportunity you’ve been looking for.  Isn’t amazing how sometimes you put a thought out into the universe and then you read a blog or see an article about it or you hear something that could be beneficial or you simply receive an e-mail from someone and the list goes on.  It’s called synchronicity!

If this is something you’d like to consider, Red Mountain Spa in St. George, Utah will once again be offering Peeke Week and this year it will be held May 12 to May 18th.  There is a tuition fee and the lodging fee, however it is an affordable investment and one that you may not want to pass up.  Red Mountain Spa is surrounded by some of the most stunning scenery in the United States and at the foot of Snow Canyon Park and close to Bryce Canyon and Zion Park.  Your journey of self-discovery will be led by Dr. Peeke and her Peeke Performance team.   Attendees will have the opportunity to participate in group discussions as well as experience Dr. Peeke’s one-on-one personal counseling session while walking the Red Mountain labyrinth.  So much more is possible when your body, mind and spirit are performing at the best.  Prepare for a life of wellness.
 

For more information, you can always call or e-mail me, however I’ve included a link below for more details: 

http://www.redmountainspa.com/……peeke_xfer

Join me tomorrow for “Yoga and Chocolate” – you won’t want to miss it.

What are you going to do to take more care of yourself this year?  We all attempt to do it on our own…we say we’ll ‘diet’ or we’ll ‘exercise’ or we’ll lighten up a little to reduce the stress in our lives and yet December rolls around and we come up short…again and again.  One lesson I learned in 2007 is that it’s okay to ask for help.  I always thought of myself as the one he gives help, and didn’t want to be the one to receive help.  Yet, I found myself needing help and wanting help so it’s a funny thing, all you have to do is ask!  We ask others to buy our services and products…we ask others if they need assistance….yet when it comes to asking for a little assistance to get things done so we can move forward with our lives, we hesitate.  We don’t want to be a burden and so things get put off and another year passes by and we sit and ponder getting it done next year.  Well my friend, life is short as we all well know and some of us know that better than others, so my question to you is “If not now, then when?” and I truly mean that. 

I’m very involved with the American Diabetes Association since diabetes was the root cause of what took my husband from me and so I vowed that I would continue to fight this disease and it is one of the reasons that I work with destination spas and focus on healthy living.  It is one way that I can inform and educate others on what they can do to take control of their health and fight this disease and others that affect so many people around the world.

One place to go, which I find to be at the top of the list is Canyon Ranch (www.canyonranch.com), and they offer two programs that could be beneficial to both prevention and management.  One program is called Ultraprevention and the other is Living with Diabetes: Embracing the Challenges.  This link: http://www.canyonranch.com/res……traPrevenT will delve into the programs in more depth and it may just be what is needed to live a healthier life.  A program like this is an investment, that is true and affordability for many could be an issue, however there are times of the year and different promotions that could help and as they say at Canyon Ranch, “The Power of Possibility” and I believe it is within your/our reach.  So, take the bull by the horns and imagine what your life could be like if you felt better and knew that you were doing something about it.  Make this your year of health and joy and a better life.  Take control of what you can.  It is possible and I know that to be true. 

More to read:

http://news.yahoo.com/s/ap/200……p_diabetes

http://www.diabetes.org/commun……&title=