Health spas offer relaxation and promote well being. Introduce the spa philosophy into your own home and reap the therapeutic benefits for your mind, body and spirit.
HEALTH SPAS :
Health spas have been around for centuries. (The word ’spa’ originates from the Belgian town of Spa, which was a fashionable mineral spring resort in the 18th century.) Spas differ in their approach to well-being and specialize in various beautifying treatments, but they all aim to offer one thing: a tonic for the stresses and strains of modern living. Nutritious foods, relaxation, pampering treats, soul-enhancing therapies and exercise are all part of spa life. You can now reap these benefits in the comfort of your own home with DIY treatments and nutritious, spa-inspired meals.
SPA TREATS :
Most spa treatments take their cue from nature and employ the natural benefits of the sea and mineral springs.
THALASSOTHERAPY. (From the Greek thalassa, meaning sea), incorporates sea water in a variety of different treatments. Sea water is a rich source of minerals (such as iron and zinc), trace elements and marine extracts that have been recognized for centuries for their beautifying and health-restoring benefits. The minerals and trace elements in sea water are similar to those of blood plasma, and the body can absorb these minerals from water treatments via the skin, especially when water is heated to body temperature.
SEAWEED IS A VITAL INGREDIENT. In thalassotherapy treatments. It is a rich source of iodine, a mineral that stimulates the thyroid gland to produce the hormone thyroxine, the primary regulator of the body’s metabolism. Special thalassotherapy centres offer a variety of treatments, ranging from seaweed and sea water baths to sea mud body wraps. These treatments aim to boost circulation, eliminate toxins and alleviate fatigue.
WATER THERAPY. Or hydrotherapy, is another treatment that involves the use of water, usually from a mineral spring. The treatments use varying water temperatures to treat the body; hot water is initially used to stimulate and has a secondary relaxing effect, while cold water invigorates and tones. Alienating hot and cold showers or baths peps up circulation, decongests the blood flow and revives body tissue. Jets of water help to pummel the body back into shape and boost circulation. Hydrotherapy is ideal for treating conditions ranging from sports injuries to skin disorders, as part of a detoxification programme or to reduce stress.
HOME SPA REGIME :
Reap the benefits of a spa experience in the comfort of your own home. Allocate a day or weekend to pure indulgence and pamper yourself with treatments inspired by spa culture. Devise a schedule to suit you, take the phone off the hook and make your home a spa retreat.
HAIR PACK : Shampoo your hair and then treat it to a deep-conditioning hair pack. Alternatively, slather on your existing conditioner and wrap your hair in a hot towel for 10 minutes to step up the activity of the conditioner.
HAIR PACK : Target problem zones on the hips and thighs with a high-powered shower jet. Work over your skin in circular motions with the shower nozzle to jump-start circulation and shift toxins. Alternate the water temperature from warm to cold for the maximum benefit.
MUD MASK : They’re messy to use, but mud masks are effective deep-cleansers, as they contain negatively charged ions that attract positively charged impurities. Sponge the mask onto damp skin, leave it on for the specified time and then rinse it off in the shower. While you’re removing the mask, work over your body with a facecloth to intensify the cleansing process.
FOOT TREAT : Treating your feet to a massage will benefit your whole body. Smooth oil or moisturizer onto the soles of your feet and knead them firmly with your thumbs, working from the outer edges to the centre of the soles in small, circular motions. Then massage the rest of your feet and ankles using your fingertips, working in sweeping, upward strokes.
SALT GLOW : If you have bad circulation or need to deep-cleanse your body, a salt glow is the perfect treatment. Fill a cup with coarse sea salt and moisten it with water to form a sticky paste. Scoop a handful of the paste in each hand and massage it into your skin, starting at your feet and working up your body (avoiding the delicate bust and neck area). Use up-and-down or circular movements and try to create a good amount of friction. Rinse the salt off with warm water, vigorously towel-dry your skin and go to bed immediately. Don’t be surprised if you sweat profusely, your body is shifting unwanted toxins. Avoid this treatment if you are diabetic and using insulin, or if you have cardiovascular problems or skin disorders.
EXERCISE : Incorporate an hour’s outdoor activity into your day. Go for a walk along the beach or in the park to boost your circulation and invigorate your body. Walk at a pace that leaves you feeling slightly breathless. For the maximum benefit, try pumping your arms backwards and forwards as you walk.
RELAXATION : Take time out to relax completely – either have an afternoon nap, spend an hour reading or meditate. If you haven’t meditated before, try this basic exercise: sit upright in a chair, place your hands on your lap, palms facing upwards, close your eyes and take deep breaths. Counting from 10 down, focus on relaxing each part of your body. Start with your head and work downward. By the time you reach one, your body should be completely relaxed and your mind free from any worries. Remain in this relaxed state for five minutes or longer.
SALTY SOLUTION : Consuming excess amounts of alcohol, caffeine and nicotine affects the body’s metabolism, contributing to the formation of cellulite. Sea salts contain salt and seaweed extracts. They are a rich source of trace elements, including iodine, which is reputed to ‘unblock’ the metabolism. Soak in a warm bath with two cups of sea salt. To create the perfect ambience, listen to some soothing sounds and burn some aromatherapy oils or aromatic candles.
SPA CUICINE :
Forget the idea that spa food has to be bland and insipid. To satisfy your palate, follow this eating plan and reap the benefits of nutritious low-fat, high-fibre meals.
BREAKFAST
Hotcakes with banana, berries and yoghurt.
2 eggs 150g (5 oz) sugar 11/2 cups (12 fl oz) skim, milk 1/2 teaspoon vanilla, essence 21/2 cups self-raising flour, sieved 1/2 teaspoon bicarbonate of soda (baking soda) 2 tablespoons butter, melted 200g (7 oz) berries, such as raspberries and blueberries 2 teaspoons sugar 200g (7 oz) low-fat yoghurt 8-10 strawberries, crushed 1 banana, sliced spray olive oil.
To make the hotcake batter, whisk eggs, half the sugar, milk and vanilla essence together, then sprinkle in flour and bicarbonate of soda and mix. Melt the butter in a saucepan on low heat and whisk it into the flour mixture. Place the berries and the rest of the sugar in a saucepan over low heat, stirring occasionally. Heat a frypan or skillet and lightly spray it with olive oil. Add a spoonful of the batter mixtureto the frypan or skillet and spread it into a 10 cm (4 inch) circle. Cook the batter for two minutes, or until the surface of the hotcake begins to bubble. It is then ready to turn. Continue to cook for two minutes after turning, or until golden. To serve, place 2-3 hotcakes in the middle of a plate. Add banana slices on top, then a spoonful of the warm berry mixture (the juices will run over the sides of the cakes). Top with a spoonful of yoghurt mixed with the strawberries and serve immediately. Serves 2.
Couscous with poached fruit and cinnamon.
1/2 cup (4 fl oz) water 3/4 cup (6 fl oz) orange juice 2 tablespoons caster (superfine) sugar 1 teaspoon vanilla essence 1 cinnamon stick 4 apricots, dried 2 prunes. Dried 2 dates, pitted 2 figs 2 handfuls sultanas 1 handful currants 3/4 cup (6 fl oz) skim milk 1/2 cup (4 fI oz) couscous.
Prepare the poached fruit the night before by mixing the water, orange juice, sugar, vanilla essence and cinnamon stick in a saucepan. Heat the mixture gently and bring to the boil. Add the fruit, then pour the mixture into a separate container, leave to cool and refrigerate overnight. To prepare the couscous, pour skim milk into a saucepan and bring to the boil. Add couscous and stir gently. Place the lid on the saucepan and leave the couscous to steam for 2-5 minutes. Meanwhile, warm the fruit mixture in a saucepan. To serve, spoon warm couscous into a bowl and pour the fruit and juice on top. Serves 2.
Asian breakfast
1 cup (8 11 oz) jasmine rice sesame oil, 2 eggs soy sauce 1 handful sesame seeds, toasted Optional spicy dressing 2 red chillies, sliced 1 teaspoon sugar 1/2 cup (4 fl oz) rice vinegar.
Cook the rice until tender. Grease the inside of two 21/2 cm (1 inch) ramekins (ovenproof dishes) with sesame oil and break an egg into each dish. Place dishes in the microwave for 30 seconds at 1000 watts, or 40 seconds at 750 watts. The eggs will be soft in the centre (they shouldn’t explode). To serve, place the rice in two bowls and then spoon the egg on top. Drizzle with soy sauce and sprinkle with sesame seeds. Serve immediately. For a spicy alternative, fry chillies, add sugar and rice vinegar, and use as a dressing. Serves 2.
LUNCH :
Nori rolls with red cabbage and sesame slaw.
2 cups organic brown rice 1/2 cup (4 fI oz) rice vinegar 112 cup (4 ft oz) white sugar 114 teaspoon salt 1 packet nori paper (Japanese seaweed, available from supermarkets or health food stores) wasabi 1 small Lebanese cucumber, sliced 1/2 avocado, sliced 1/4 red cabbage, sliced Finely 2 shallots, peeled and diced 1 carrot, grated 1 cup bean shoots 2 tablespoons sesame seeds, toasted 1/2 cup (4 fl oz) low-fat yoghurt 30g (1 oz) pickled ginger 30 ml (1 fl oz) sesame oil.
Cook the rice until tender using the absorption method. Heat the rice vinegar, sugar and salt in a saucepan, stirring continuously until the sugar dissolves. Pour rice into a dish and add just enough of the heated liquid to coat the rice lightly. Cover the dish with a tea-towel and leave to cool. Place nori paper flat in front of you. (Have a small bowl of water within reach.) Wet your hands and shake off the excess water. Flatten handfuls of rice in a thin layer over the paper, leaving a 1 cm (1/2 inch ) strip clear at the top. Spread a small amount of wasabi over the rice a quarter of the way up the paper, then place the cucumber and avocado on the wasabi in thin strips. Roll the nori paper up, wetting the end of the paper to seal. You can also add tuna, salmon, bean shoots, carrot. Marinated vegetables, or fried tofu. To make the sesame slaw, mix the red cabbage, bean shoots, shallots, carrot, sesame seeds, yoghurt, pickled ginger and sesame oil. To serve, slice the nori rolls with a wet knife and serve with the slaw. Serves 4.
Miso soup with noodles.
spray olive oil 1 small carrot. Grated 1 x 2-3 cm (5-8 inch) piece ginger, grated 1 clove garlic, crushed 1 small onion, diced 1 celery stick, diced 500 ml (18 ft oz ) vegetable stock 500 ml (18 fl oz) water 250g (9 oz) pre-cooked soba or buckwheat noodles 3 tablespoons dark miso paste mixed with 1/4 cup (2 fI oz) water soy or fish sauce to taste.
Spray a saucepan with olive oil and sauté the carrot, ginger, garlic, onion and celery. Add the stock and water and simmer for 10 minutes. Add the noodles to the stock and water and bring to the boil. Stir in the miso paste and water, and simmer, withou’ boiling, for two minutes. Taste soup and season with soy or fish sauce, then serve. Serves 2.
Bruschetta with baba ghannouj, roast tomatoes and marinated cucumbers.
4 medium tomatoes salt and cracked pepper to taste 1 teaspoon parsley, Chopped 1 large eggplant (aubergine) juice of half a lemon 1 clove garlic, crushed 2 teaspoons tahini 1 small Lebanese cucumber 1/2 teaspoon sugar 1/2 cup (4 fI oz) rice vinegar 4 x 2 cm (1 inch) thick slices of Italian bread spray olive oil 1 bunch rocket (arugula) cracked pepper.
Place the tomatoes on a non-stick baking tray, sprinkle with salt, pepper and half the parsley. Slow roast them at 100C (210P for 60 minutes, or until tender. To make the baba ghannouj, pierce skin of the eggplant with a fork and place it under a hot grill until the skin blackens (this gives it a rich smoky flavour). Then bake it in the oven a: 180°C (350°F) for 10-15 minutes. Remove it from the oven and leave to cool. When cool, peel off the black skin. Lightly blend eggplant, lemon juice and the rest of parsley, garlic, tahini, and salt and pepper. Season to taste. To prepare the cucumber, peel it using a peeler. Shave strips of cucumber with a peeler, place the strips in a bowl, sprinkle with sugar, and pour on the vinegar. Leave to stand for 15 minutes and drain just before serving. Lightly spray the bread with olive oil and place under a hot grill to toast. To serve, spread the baba ghannouj on the bread, then place the tomatoes, rocket leaves and cucumber on top. Sprinkle with cracked pepper and serve. Serves 2.
DINNER
Poached chicken with beetroot confit and green beans.
spray olive oil 1 onion, diced 1 bunch fresh beetroot, grated 112 cup (4 11 oz) orange juice 1/4 cup (2 11 oz) balsamic vinegar 1/4 cup sugar 1/2 bunch of thyme, chopped 2 chicken breasts, skinned 1 clove garlic. Crushed salt and pepper to season 500 ml (18 fl oz) chicken stock 2009 (7 oz) whole green beans, washed and tailed.
Spray a saucepan with olive oil and lightly saute the onion until translucent. Add the beetroot and toss until warm. Add orange juice, vinegar, sugar and thyme. Stir well and simmer gently until beetroot is tender and liquid is absorbed . If the beetroot is not cooked sufficiently add a little more water. Rub the chicken with garlic, salt and pepper. Heat chicken stock in a saucepan and bring to the boil. Then reduce the heat and add the chicken. Gently poach the chicken on each side for five minutes or until it is cooked. Remove the chicken from the pan and cover with aluminium foil to keep warm. Steam the beans for five minutes. To serve, place two spoonfuls of beetroot on each plate and top with the whole beans. Slice the chicken breasts diagonally and place them on top of the beans. Dress with a little chicken stock, or sprinkle with balsamic vinegar. Serves 2.
Grilled fish with pumpkin and red capsicum salad.
1/4 pumpkin, skinned and diced into 2 cm (1 inch) cubes 1 large capsicum, diced into 2 cm (1 inch) cubes spray olive oil 1 tablespoon wholegrain mustard 1 tablespoon lemon juice 2 tablespoons olive oil salt and pepper to taste 2 pieces white fish, filleted juice of 1 lemon (extra) 112 bunch rocket (arugula) chives or shallots, chopped.
Place the pumpkin and capsicum on a non-stick baking tray sprayed with olive oil and bake in the oven at 1800c (350"F) for 20 minutes, or until tender. To make the dressing, mix the mustard, lemon juice, olive oil, salt and pepper. Once capsicum and pumpkin are cooked, add the dressing. Cook the fish by splashing it with a little lemon juice. and placing it under a heated grill until the flesh flakes but is still moist. Serve by placing the rocket on top of the fish and sprinkle with chives or shallots to garnish. Serves 2. Optional. this dish can also be served with steamed green vegetables.
Braised chinese vegetables and brown rice.
1 cup brown rice spray olive oil 1 bunch baby bok choy, quartered and washed 1 onion, sliced 1 x 4 cm (2 inch) piece of ginger, grated 3 cloves garlic, crushed 150 ml (5 fI oz) sweet soy 2 tablespoons soy sauce juice of 1 lemon 2 tablespoons sesame oil 500 ml (18 fI oz) chicken stock 100g (4 oz) oyster Mushrooms 100g (4 oz) bean sprouts 100g (4 oz) fresh bamboo shoots shallots or coriander, chopped, to garnish.
Cook the rice until tender. Spray a large wok with olive oil, heat, and lightly saute bok choy, onion, ginger and garlic until soft. Add the sweet soy, soy sauce, lemon juice, sesame oil and chicken stock. Bring to the boil. Then add oyster mushrooms, bean sprouts and bamboo shoots and heat through. To serve, place vegetables on a bed of rice and garnish with chopped shallots or coriander. Serves 2.
SPA LIVING :
Follow these steps to achieve a healthier lifestyle.
LOOSE LEAVES : When you drink herbal teas, brew loose tea leaves (they have higher medicinal properties than the finely ground extracts used in tea bags). They may cost more but they can be used for three infusions just top up your tea pot with hot water.
MAKING SENSE : Use essential oils as room fresheners. Sprinkle a few drops on the carpet, or on a light bulb or oil burner. Light an unscented candle and leave it to burn until a pool of melted wax forms. Then add two drops of your favorite essential oil.
EARLY FRUITS : Eating fresh fruit or raw vegetable juice until midday benefits the liver’s elimination process, which is at its most active between midnight and midday. Consuming other foods during this period can interfere with this cleansing activity.
BEAUTY RITUAL : Japanese tradition involves cleansing with oil and water. Massage camellia oil into your face to dissolve make-up and dirt. Remove it with cotton wool, then use a wash-off cleanser. Rinse with warm water, then splash cold water over your face.
CUT OUT CAFFEINE : Link any stimulant, the effects of caffeine are short-lived and can cause exhaustion, nervousness, irritability, and headaches. Wean yourself off coffee (it takes at least four days to break the habit). Try drinking herbal teas or coffee substitutes.
NATURAL BOOST : Aloe vera is known for its beautifying and cleansing properties. Aloe vera gel soothes sunburn and helps skin heal without scarring, while the juice (which is available from health food stores), is a potent natural cleanser and aids digestion.
COLD RELIEF : To relieve flu-like symptoms, add one drop each of lavender and tea-tree oil to 600 ml warm water and breathe in the vapors. At night, put one drop each of lavender and eucalyptus oil on your pillowcase as a relaxant and decongestant.
LIVE CULTURE : Eating live natural yoghurt made with acidophilius helps to replace valuable bacteria in the gut, lost by ill-health and from antibiotics. It destroys harmful bacteria that can lead to bowel infections and can also be used to treat thrush.
CYSTITIS CURE : If you detect the onset of cystitis, treatment within the first three hours will prevent symptoms from setting in. Try taking powdered vitamin C diluted with water (available from health food stores) or drinking cranberry juice to neutralize urine.
HEALTHY SNACK : Eating strawberries is the perfect way to curb hunger pangs without pilling on the pounds. Strawberries are a rich source of vitamin C, which enhances the body’s ability to absorb iron form other foods and generally helps to cleanse the system.
PROBLEM AND SOLUTION :
[1] Should you apply cold water to your body? If you have a cold shower as a pick-me-up in the morning, warm your muscles first by having a warm shower or by exercising. Cold water on a cold body is too much of a shock to the system.
[2] Can your body’s water levels affect your energy reserves? Your muscles contain a high concentration of water and some fatigue can be caused by dehydration, so make sure you always drink plenty of water.
[3] How can you cope with anxiety? When you’re feeling anxious, munch on raw vegetables – the crunching motion releases tension.
[4] Which aromatherapy oils should you burn to relax yourself? Essential oils of jasmine, camomile, rose, lavender and marjoram all have calming properties.
[5] Is there a quick fix to soothe aching muscles? As a post-work-out treat, relax in a warm bath laced with a handful of Epsom salts. These draw out the lactic acid that builds up in muscles during exercise and can help prevent stiffness.
[6] Is it worth drinking a fresh juice every day? Incorporating a fresh fruit or vegetable juice into your daily diet, even if you’re not undergoing a detox, will benefit your general health.
[7] Can creams really shift stubborn patches of cellulite? Cream won’t remove cellulite expensive preparations are a waste of time and money.
[8] What’s the best way to shave your legs? Allow your hair to absorb water for at least three minutes while in the shower or bath. This causes the hair to swell, which makes it easier to remove.
[9] Can the weather affect how you feel? Research confirms that your white blood cell count varies with the seasons. During humid weather more people suffer from migraines and fluctuating temperatures affect blood pressure.
[10] How can you ensure a peaceful night’s sleep? Steer clear of alcohol, caffeine and nicotine for at least four hours before retiring to bed.
