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1. Test Your Stress: People are not always aware of how stressed they are or how their behavior can contribute to their stress load. This quick stress test from the Canadian Mental Health Association can help you to identify your level of stress and some actions to help you manage better, for example, by getting adequate sleep

2. Lets Get Physical: Exercise reduces stress due to the release of endorphins (brain chemicals that increase feelings of pleasure) and because it focuses our minds and improves our mood according to the staff at the Mayo Clinic. Some of us think that if we don’t have time to go to the gym and work out for an hour, it’s not worth putting in the effort. However, a study conducted by researchers at the U.S. National Cancer Institute showed that even a little bit of exercise (about 75 minutes per week) could contribute toward two years of added life expectancy, compared to getting no leisure-time activity.

3. Chant “OM”: Mindfulness meditation, popularized in North America by Dr. Jon Kabat-Zinn, a scientist, writer, and meditation teacher, has been shown to help reduce stress. Don’t worry. You don’t have to sit cross-legged for hours to benefit. Andy Puddicombe, a former Buddhist monk and writer with the Huffington Post and the co-founder of Headspace, a project aimed at demystifying meditation, exalts the rewards of meditating for 10 minutes a day. The Whisper Room and Midnight Meditation Room at Elmwood Spa provide a perfect setting for taking some meditative moments.

4. Check your work benefits: Some employers are becoming more aware of how important wellness is among their employees. Beyond offering extended health care benefits, which can include full or partial cost of your massage, some workplaces have implemented a variety of wellness programs, such as yoga on-site or lunch and learns on a variety of wellness topics.

5. Laugh Out Loud: You don’t even need a reason to laugh. Dr. Madan Kataria, a physician in India who has dedicated his life to helping people reap the benefits of laughter, has developed a practice called Laughter Yoga, where people combine yogic breathing with laughter for no reason at all.

6. Write a gratitude list: Looking at the positive in situations can help increase our well-being as is suggested in this article about how nurses can deal with workplace stress.

7. Pause: When we are used to doing things for others, whether at work or at home, often when someone makes another request of us, our response is “Sure, no problem.” Then we get off the phone and think how can I possibly fit one more thing in. So the next time you are asked to do something, for example, bake 100 of your delicious super fudge cupcakes for the school fundraiser, say, “Can I get back to you on that?” Then consider your schedule to see if you can realistically afford the time and if not, call the person back and say, “This week isn’t good for me, but what I can do is pick up a few boxes of cupcakes at the local bakery.”

8. Drink a cup of tea: Caffeine can rev us up, so while we all enjoy our coffee breaks, a cup of herbal tea in the afternoon can be a delightful way of taking time out without disturbing your sleep with more caffeine. Try our ElmLine Serenity Herbal Tisane for its relaxing aromatic blend of flavours and other soothing effects.

9. Hug someone: Hugging a friend or someone you know well releases the hormone oxytocin into the blood stream which can lower your blood pressure, reduce your stress and anxiety and can even improve your memory according to a study conducted by neurophysiologist Jürgen Sandkühler from the Medical University of Vienna, as reported by the Daily Mail. The study’s author warned that the effect only works if the people trust each other, so beware of hugging strangers on the street.

10. “Gift” your mom or yourself a day off: Better yet, plan to spend the day together. In fact, once you’ve done a quick check of your extended health care benefits, you may find that your massage time at the spa is subsidized by your employer. Come early to enjoy our water therapies™ and enhance your spa experience.  Meditate while waiting for your service and dine on healthy foods while lounging in your robes in our Terrace Restaurant. Both you and your mom will leave refreshed and relaxed.

One more suggestion: If there’s a nurse in your life who has been especially good to you or a family member, rather than give another expensive box of chocolates, why not present a gift card for some time at the spa.

Know your Vitamin ABCs:

You may have heard the expression, “You are what you eat.” That goes for your skin as well. A diet rich with essential vitamins and nutrients may not only contribute to your well-being, but also keep your skin looking healthy.

Vitamin A:

Don’t worry, you don’t have to eat liver (unless you like it, of course), but it is a good source of Vitamin A, which according to the Dieticians of Canada can help keep your skin and other body parts healthy. Vitamin A is also found in dairy products, such as milk and cheese, and some fish, including cooked or raw bluefin tuna, pickled herring and cooked mackerel and oysters. Carotenoids, which are found in plant foods also convert to Vitamin A in the body, and according to one study, might prove to be useful in preventing collagen breakdown from UV-ray damage. Sweet potatoes are a good source as are tomatoes, broccoli, dark green leafy vegetables like spinach, and dark orange vegetables such as carrots and sweet potatoes. The Dieticians of Canada website lists other sources and the recommended serving sizes. If you already have some visible signs of sun damage, the Canadian Dermatology Association says that some Vitamin A preparations can help restore skin to a more youthful appearance.

Vitamin B3 (Niacin):

While the verdict is still out on the skin health benefits of this vitamin, Niacinamide, a derivative of Niacin, can help the skin retain moisture, which can become difficult as we age, according to an article in the Journal of Cosmetic Dermatology. Good sources of Vitamin B3 according to the Dieticians of Canada are mushrooms, peanut butter, meat, fish, poultry, whole grains and enriched grains.

Vitamin C

Vitamin C can aid in collagen and elastin production at the skin level according to the study published in the Journal of the American Academy of Dermatology. Citrus fruits and dark green leafy vegetables are a good source of Vitamin C, which can also help to boost your immune system. While most people have heard that oranges have vitamin C, you can also find it in more exotic fruits like guava, papaya or kiwi fruit. Red and yellow peppers (either raw or cooked), cooked broccoli and Brussels sprouts, as well as raw tomatoes or even canned tomato sauce will help you get the Vitamin C you need.

Vitamin E

Vitamin E is thought to protect cell membranes and be important to skin health because of its antioxidant properties, according to the report in the Journal of the American Academy of Dermatology. Antioxidants help to protect the skin from environmental damage stemming from pollution and ultraviolet radiation. Shelled sunflower seeds, almonds, peanut butter, avocados, leafy green vegetables can be good sources of Vitamin E.

It’s always important for you to speak to your doctor, dietician or other health care provider about what you are eating, as people have allergies, food sensitivities and medications that can interact with certain foods (such as grapefruits). They can also advise you on the quantities of specific foods you need to eat to get the right amount of vitamins for your well-being.

For healthy skin there are some other letters (and numbers!) to keep in mind:

H20:

You know what plants look like when you don’t water them. Water is important for our overall health, which is essential to keeping your skin looking good.

UVA and UVB:

Make sure you use sunscreen with protection from both types of sun rays: UVA can penetrate to deeper layers of your skin and UVB is the primary cause of sunburn.

Time 4 you:

While more frequent visits are optimal, our Spa Care Experts™ recommend having a facial at least four times per year, once every season to help keep your skin looking healthy. Our aestheticians have knowledge of the best products and routines for your specific type of skin. They use products with active ingredients that work to rejuvenate your skin and use specialized equipment to give you a deep cleaning. They can also send you home with recommendations and a regimen to help you keep your skin healthy all season. So remember that your skin is also in need of “spring cleaning.” Take some time out for you and visit Elmwood Spa for your next facial. This April, if you pre-book and pre-pay for your two ElmLine Facials, you’ll take home a complimentary ElmLine Starter Kit (up to $120 value). more

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-Jeff Cottrill, Toronto.com

Click on the link below to watch the video clip:
Chef Billy Benson on Breakfast Television

The full 3 course recipe is available here on our website:
Easy 3 Course Valentine’s Day Meal

Begin with a warm bowl of Potato & Leek soup garnished with creamy yogurt and chives, followed by tender Braised Beef Ribs with BBQ Beer Sauce and Cabbage Slaw. Finish your Valentine’s Day dinner with our decadent, gluten-free Black Bean Brownie, a Terrace Restaurant favourite. Turn up the heat with a drizzle of Chocolate Chili Sauce and garnish with your choice of berries and crème fraîche, or, if things get too hot, cool it down with a scoop of vanilla bean ice-cream.

Whether this is your first Valentine’s Day together or your 30th, enjoy this time together and bon appétit!

Potato & Leek Soup

Makes 8 servings

Ingredients
1 tbsp         Grapeseed Oil
½               Spanish Onion, peeled and diced
2                Celery ribs, washed and chopped
1 bunch       Leeks, cleaned and chopped
2 lb             Yukon Gold Potatoes
2 L              Water
2 tsp           Dry Basil Leaves
1 tsp           Ground Black Pepper
1 tsp           Garlic, chopped
1 tsp           Salt
1 tsp           Chives

Directions
Heat the oil in a medium saucepan set over medium heat. Add the onion and celery. Cook for 5 minutes or until tender. Reduce the heat to low; add the leeks and potatoes. Cook for an additional 10 minutes or until fragrant.

Stir in the basil, garlic and pepper; top with water. Simmer for 45 minutes; cool slightly. Puree the soup until very smooth. Add additional water until desired consistency is achieved. Garnish with chopped chives and/or yogurt.

Braised Beef Ribs with BBQ Beer Sauce & Red Cabbage Slaw

Makes 8 servings

Beef Ribs
Ingredients
1                   Full rack of ribs
2                   Large onions
1                   Large carrot
2                   Stalks of celery
2-3 sprigs      Thyme, rosemary and marjoram, chopped

Red wine
Tomato paste

Directions
Season the ribs with salt and black pepper. Sear on the grill or in a pan and place into a stock pot. Add onion, carrot and celery, red wine and tomato paste, cover ¾ with beef jus. Add herbs. Cover the pot, bring to a boil and then bring to a simmer for 4 hours. Serve over mashed potatoes or noodles. Brush the rib with BBQ Beer sauce upon serving.

BBQ Beer Sauce
Ingredients
1 tbsp               Molasses
1 tbsp               Maple Syrup
1 tbsp               Ground Ginger
1 tsp                 Ground Coriander
1/2 tsp              Ground Cloves
1 tsp                 Smoked Paprika
2 pc                  Limes, zested
3 tbsp               Apple Cider Vinegar
2 tbsp               Grainy Dijon Mustard
1 fl oz               Brandy
8fl oz                Dark Beer
4 fl oz               Ketchup
4 fl oz               Demi Glaze

Directions
Combine all ingredients in a sauce pot, cover, and cook on low temperature for 30 minutes. Strain the sauce through a fine sieve and reserve. Sauce can be stored ( tightly covered) in the refrigerator for up to 1 month.

Red Cabbage Slaw
Ingredients
1/2 head           Red Cabbage, chiffonade
2                      Carrots, julienne
2                      Red Onion, slivered
2 tbsp               Caraway Seeds
1/4 cup             Minced Garlic
1/4 cup             Butter
1/4 cup             Red wine and Red Wine Vinegar

Directions
Combine all ingredients in a large braising pot and cook until tender. Add a splash of red wine and red wine vinegar. Cover with beef jus and cook until jus has evaporated.

Chocolate Black Bean Brownie (gluten free)

Makes 8 servings

Ingredients
3                     Eggs
1 cup               Sugar
3/4 cup            Cocoa
1 can               Black Beans, washed and drained

Directions
Beat the eggs and sugar until light. Add the cocoa; mix at high speed for 2 minutes. Stir in the black beans by hand. Scrape into a greased and lined 8-inch (2 L) pan. Bake for 30 minutes at 350F until just slightly fudgy in the centre when tested with a toothpick. Cool completely. Cut into 8 even pieces.

Chilli Chocolate Fudge Sauce
Ingredients
1/4 cup           Sugar
1/4 cup           Brown Sugar
1 tbsp             Unsalted Butter
1/4 cup           Cocoa
2 tsp               Brown Rice Flower
1/4 cup           Water
1 tbsp             Sri Racha Sauce

Directions
Combine all ingredients in a saucepot and bring to a boil while whisking constantly. Once it comes to a boil, remove from heat and continue to whisk. Allow the fudge to cool to touch. Then strain through a fine sieve. Sauce can be stored (tightly covered) in the refrigerator for up to 1 month.
 
 
Chef Billy Benson from the Terrace Restaurant featured on BT Toronto, February 11th, 2013

Eliminate Toxins in an Infrared Sauna

An Infrared Sauna is a more effective and enjoyable way to rid your body of toxins. As you bask in the warmth of the sauna your skin will absorb the infrared rays and your body will release toxins through your sweat. Unlike traditional saunas, such as a steam sauna, which heats the air around your body, an infrared sauna heats your skin with infrared radiant heat. This type of sauna is commonly more comfortable for individuals who cannot tolerate the heat and humidity of a traditional sauna.

Follow it up with a body treatment to supply nutrients to your skin and increase circulation, which will further help reduce the toxins in your body. Body treatments promote detoxification by opening the pores and allowing your body to absorb nutrients from the mud, which helps flush toxins out of the body. A body polish is invigorating and the circular movements used to apply the scrub increase blood circulation.

Toxins and your Skin

The delicate skin on your face is battered on a daily basis by environmental pollutants and stressors like wind and sun. This can cause your skin to become dry and dehydrated, which in turn can cause breakouts, dull, flaky skin, or even over production of oils, which clog your pores. An Oxygen or Aromatic facial targets pollutants and toxins that age your skin through increasing hydration levels by infusing the skin with oxygen or with customized essential oils and plant extracts. We then moisturize the skin to replace nutrients that can be depleted by our environment. The result is improved skin tone, elasticity and a radiant complexion.

enjoy 25% off these detoxifying treatments in January:

 
 Sea Flora Firming and Toning Body Treatment
Starts with a 20 minute Infrared Sauna followed by a relaxing exfoliation with an oil free seaweed body polish and application of Therapeutic Firming Seaweed Gel that targets cellulite, tones the body and minimizes fluid retention.
70 minutes • $160

Sea Flora Detox Wrap
Starts with a 20 minute Infrared Sauna followed by a Wild Rockweed Exfoliant to increase circulation and supply nutrients to the skin. A heated relaxation Lava Shell Massage will leave you feeling totally invigorated.
100 minutes • $185

Please note: we can only accommodate one guest at a time for our Sea Flora Treatments.

Oxygen Facial
Increases oxygen and hydration levels in the skin, leaving you with a smooth and healthy complexion. A great treatment for brides to be.
50 minutes • $159

Aromatic Facial
Extremely rich in active ingredients, this customized combination of essential oils and plant extracts are selected by your Spa Care Expert™ to meet your skin’s needs.
50 minutes • $119

LI’TYA Mala Mayi Body Treatment
Be energized and nourished with a full body aromatic oil and desert salt exfoliation, eliminating toxins from the body and improving circulation to the skin. Insurance receipt provided for full treatment.
90 minutes • $232

ElmLine Body Polish and Mud Wrap
A mud wrap detoxifies and eases muscle aches and promotes optimal circulation. Excellent for freshening skin and detoxifying with every change of season.
80 minutes • $159

Not recommended for women who are pregnant.

 
 *All offers not available as a gift card and cannot be combined with any other offers. Availalbe Mondays to Fridays in January, 2013.

WARM UP
Cold temperatures can make your muscles tight and prone to injury. Make sure you do a thorough warm-up prior to your exercise.

WORK-OUTSIDE THE BOX
Don’t just workout at the gym. Everyday opportunities like climbing stairs or wall sits in your office provide a great indoor workout.

HYDRATE
It’s just as important to stay hydrated when exercising in winter as it is in summer, even though you might not feel as thirsty.

MIND/BODY BALANCE
Sometimes solitude, silence and relaxation are exactly what your body needs,especially during the busy holiday season. Take time for yourself and try a pilates or yoga class to help develop your balance, posture, core strength and flexibility.

KEEP IT FRESH
Switch up your workout routine regularly, every four to six weeks – it’s the best way to prevent a plateau. The key is to combine cardio and strength training. Strength training is essential to building lean muscle, which naturally boosts your metabolism.

HAVE FUN
Fitness isn’t about competition, it’s a journey to be enjoyed. Grab a friend or partner with similar interests and double the enjoyment with your exercise routine – it’s a great way to keep each other motivated.

Three Cheese Spinach and Artichoke

Ingredients
½               Medium Vidalia Onion, peeled, minced
2 cloves      Garlic, peeled, minced
2                Artichoke Hearts, finely chopped
2 tbsp         Grapeseed oil
225 g          Cream Cheese
100 g          Goat Cheese, crumbled
50 g            Parmesean Cheese, grated (½ oz extra for serving)
125 g          Spinach, sautéed
1 tsp           Salt
1 tsp           Ground Black Pepper

Directions
In a large sauté pan, heat 1 tbsp grapeseed oil and add spinach. Sauté until tender and wilted. Set aside. In a large saucepan, heat remaining grapeseed oil and combine onion, garlic and artichoke. Cook on low heat until softened. Add cheeses and heat, stirring often until cheese is melted and smooth. Add sautéed spinach and mix well. Remove from heat and season to taste with salt and ground black pepper.

Serving
Preheat oven to 400F. Fill a 5oz ramekin with 3.5 oz of Spinach Dip and garnish with ½ oz of grated Parmesan. Place the ramekin on a baking sheet and bake in oven for 5 minutes, or until cheese is melted and bubbling. Remove from oven and place on a plate. Serve with coloured gluten free corn chips or crostini.

Spicy Tomato Soup

Ingredients
1 tbsp            Grapeseed Oil
½                  Large Vidalia Onion, peeled, diced
1 stalk           Celery, washed, chopped
½                  Medium Carrot, peeled, chopped
2 cloves         Garlic, Chopped
1 Piece           Scotch Bonnet Pepper or Red Finger Chili (can be found at any grocery store)

1 (500 ml)      Can Plum Tomatoes
2 L                 Water
1 tsp              Black Pepper, ground
2 tsp              Kosher Salt

Directions
Add grapeseed oil to a large soup pot and heat over medium heat. Add onion, celery, carrot and garlic and sauté until tender. Add chili and continue cooking for 1 minute. Add tomatoes, water and season with salt and pepper. Bring to a boil and then reduce heat and simmer soup for 2 hours. Remove pot from heat and allow to cool. Puree the soup and if the soup is too thick, add water to adjust to proper puree consistency. Serve with a slice of warm french bread.