  Sleep disorders—What to do when a bad night’s sleep lasts a life time Sleep is just as important to the growth and well-being of our bodies and minds as food and water. It helps support our immune system, emotional soundness and can even have an effect on our ability to learn new information. Our culture is filled with things that can keep us from getting the rest we need. Our commitment to work, family and even fun offers limitless distractions and reasons not to sleep. It’s up to us to recognize the importance of some shut eye. “The most common 'sleep stealer' is (our) believing that sleep is of little value and can be sacrificed at the altar of productivity,’” says Carolyn Schur, sleep educator and founder of Associated Sleep Services in Canada. “Because we do not understand how valuable sleep is to our physical and emotional well-being, we see it as a waste of time.” Adults typically need between seven and eight hours of sleep a day, though adolescents and children need anywhere from nine hours to 12, depending on their ages. A bad night’s sleep can lead to accidents, poor health and increased stress levels, and identifying disorders early is a step toward better health. Are you….not sleeping long or deeply enough? You might be an INSOMNIAC Signs and symptoms: Various; can’t fall asleep or stay asleep; waking up too early; staying awake too late; tired; grouchy and/or anxious; unable to perform normal daily activities. Causes: There are many different reasons for insomnia, including high stress levels, anxiety and depression or physical conditions like trauma, menopause or schedule de-synchronization, according to Schur. “The key to insomnia is identifying the root cause—once we know the root cause of the insomnia, we can suggest the appropriate remedy.” What to do: If this condition has recently started occurring, make sure you are practicing good sleep habits. Reading or watching television before bed, for example, can stimulate the brain and prevent a good night’s sleep. If symptoms still occur, you should consult with a physician to determine a cause. Medications, such as anti-depressants are available though cognitive behavioral therapy is effective at helping reduce feelings of anxiety, Schur says. Are you…waking yourself up at night? You might be a TOSSER & TURNER Signs and symptoms: Either you’re kicking and elbowing your bed mate, or you’re waking yourself up in the middle of the night frequently to move and change your position. You have a feeling that you’re not getting enough deep sleep. You may feel tired throughout the day and unable to concentrate on normal tasks. Causes: Tossing and turning may not be the result of any particular disorder but, like insomnia, it could be related to mental stress and anxiety or a response to physical pain and discomfort, Leyenson suggests. You could also be suffering a sleep-related movement disorder, where arms and legs reflexively jerk when the body is at rest. What to do: “Some people who toss and turn at night or kick their legs while sleeping, can also be described as ‘fidgety’ or have a need to move during the day,” she adds. “Individuals with these symptoms should be seen by a sleep specialist.” Otherwise, talk with a health care provider about other pre-existing conditions that could be causing your restless sleep, including anxiety or stress. Are you…keeping others from sleeping? You might be a SNORER Signs and symptoms: Loud, percussive breathing through the nose and mouth; sleep disturbances and general sleepiness. Causes: Snoring itself is a symptom of the upper airways in the throat narrowing and refusing to let air have clear passage. If the narrowing is severe enough, it could create a temporary lack of airflow, or apnea, which causes the sleeper to awake, Leyenson says. If this happens frequently enough, you could be missing out on some good, sound sleep. Snoring can also be the result of a soft palate, too much fat in your throat or tongue and nasal abnormalities, including a deviated septum or congestion. What to do: Because snoring occurs when the flesh around the throat is heavy or collapse, relieving the symptoms is a matter of reducing obstruction by repositioning yourself or changing your behavior. Sometimes, simply sleeping on your side, eliminating alcohol in the evening and losing weight will reduce snoring, Schur says. You can ask about dental appliances and surgical procedures that help reduce snoring. If someone’s told you that you gasp in your sleep or stop breathing altogether, you may have sleep apnea. Are you…waking up exhausted each morning? You might be a SLEEP APNEA SUFFERER Signs and symptoms: Apnea occurs when airways in the nose and throat actually close throughout the night, triggering an immediate waking response. Sufferers may not register waking up, sometimes hundreds of times in a single night, but bed partners often report snoring followed by a choking or gasping response, Schur says. You may feel exhausted throughout the course of a day and could fall asleep without being able to stop it. Causes: Overweight people may have excessive fatty tissues in the throat that put weight on the airway. This tissue also starts to soften with normal decreased muscle mass associated with aging. Other causes of obstruction include an enlarged tongue or adenoids, alcohol or sedatives that relax the muscles, inflammation from smoking or reflux disorder. What to do: You need to address the problem, since falling asleep during the day could result in any number of accidents. Ask your health care provider about attending a sleep clinic, where patients are closely monitored throughout the night to determine the severity of a disorder. Breathing machines that force airways open may ease symptoms and bring restful sleep, though some causes can be remedied through surgical means. Crossing the gender divide - How to get the best workout of both worlds! Whether you’re a lifelong gym member or have only been going for a week, odds are you’ve noticed that some exercises and machines seem designed for men, while others seem more female friendly. Men usually congregate in the free weight room, while women stick largely to classes and weight machines to build strength. Like it or not, the gender divide exists at most gyms. But are men and women missing out on a chance to be their healthiest selves by limiting what they do at the gym? Minding the gender gap There are many workouts enjoyed by men and women alike, including treadmills, ellipticals and weight resistance machines. Some workouts seem to be used primarily by one gender over the other, according to an annual trend report issued by the International, Health, Racquet and Sportsclub Association (IHRSA). For example, high-impact aerobics classes are 96 percent female, while calisthenics are enjoyed by a 71 percent male population. Men also engage more in the use of free weights and sports like racquetball than do women. Women make up 87 percent of gyms’ yoga classes and nearly 71 percent of all the spinning classes offered nationwide. To accommodate these differences, many gyms put all the cardio equipment clustered close together, and women tend to congregate near spinning rooms, treadmills and ellipticals or in classrooms. Free weights, on the other hand, are usually kept in a different part of the club, where groups of men gather, says Joe Meglio, a New York personal trainer and sports conditioning coach. These differences can be limiting to the personal pursuits of any one man or woman. For example, it can be intimidating for a woman who wants to train with free weights to approach an area where no other women are, adds Jeanine Clingingsmith, fitness director for Pennsylvania fitness resort The Deerfield Spa. “Crossing into that mirrored macho man lair can be a bit intimidating at first, but like anything else, once you do it a few times, you'll start to feel more assured.” Male exercise becomes female- the Pilates story Hormones and natural body type account for much of the difference between how men and women work out and what their personal goals are, though societal perceptions encourage the disparity, according to David Eigen, psychologist, speaker and author of Men-The Gods of Love and Women-The Gods of Wisdom. Men are more wired for performance and muscle building, Eigen says. Their workouts are done mostly alone, or occasionally in very small groups. Women, on the other hand, are more geared for aerobic exercises and anything that involves flexibility. Some may prefer classes and groups to individual workouts for social bonding and engagement. “Testosterone and estrogen make people behave differently,” agrees Shari Berkowitz, Pilates trainer and owner of The Vertical Workshop Pilates studio in Beverly Hills. “Testosterone makes men more aggressive and they are used to aggressive physicality, so we must teach them with that in mind.” Women, on the other hand, aren’t interested in getting bulkier muscles and likely are unable to. They tend more toward flexibility and connected movements, Berkowitz adds, and approach Pilates in a fluid, dancing manner that men might find unnatural. So different talents and natural abilities may keep men and women hard-wired toward exercises and equipment that take advantage of their individual gifts. But if that’s the case, how can we account for the fact that Pilates, a beloved pastime of women everywhere, was originally created by a man and intended for a male-only audience? The workout was born when Joseph Pilates designed a rehabilitation program for veterans returning from World War I. The combination of physical conditioning, controlled movements and deep breathing was designed to build core strength and balance. Today, nearly 86 percent of Americans taking Pilates classes at their health clubs are women, according to IHRSA figures. Berkowitz believes women caught on to the benefits of Pilates and its mind-body connection, especially since it tones without making muscles too bulky. So the market responded, creating female-led classes and videos, and essentially turned Pilates into a female exercise. “Men often think they don't need it, that it's for women,” Berkowitz says of the mindset today. “Gyms do not market Pilates to their male clientele enough. They have to teach well to both genders.” Why cross over? Though men and women have different bodies to start with, and are fed different messages about what it means to be healthy and attractive in today’s society, they both can benefit greatly by crossing the gender divide, according to Meglio. Since many men are muscle bound, using machines while lowering the number of reps they do will add variety to their workouts and help them break through plateaus. Total-body training in a group exercise class can also intensify a man’s workout in the long-run, says Clingingsmith. “Combining cardio and strength work actually can up the exertion level of a workout and help you push yourself for more dramatic fitness gains.” For women, free weights offer a great total-body workout through a wider range of motion and target all muscle groups. There’s little fear of getting too bulky, since women’s muscles are naturally inclined otherwise. Things like bench pressing, squat lifting, free weights, and other things traditionally regarded as "male" at the gym can give women the extra benefit of strengthening bones and guarding against osteoporosis and building lean muscle mass to optimize metabolism, Clingingsmith adds. Men and women may not see the same benefits or results as their counterparts, but they will be getting the very best total-body workout, using the best of both worlds. Cross your gym’s gender divide today! Take a friend or partner of the opposite sex with you to work out. Then acquaint each other with the “male” and “female” exercises and incorporate some new favorites into your routine. Consider taking a couple of personal training sessions with a professional who can tell you more about the benefits of different kinds of exercises, classes and equipment. Work out with someone of your own gender, and try new things together. If you’re a man, get a guy friend to try out a class with you—that way you won’t be the only guy doing Pilates. Ask someone in the immediate area for help with a particular machine or exercise. A friendly response will help you feel less intimidated. Seek out and attend any co-ed classes or activities your gym may be offering. Step away from the potluck! Avoiding diet and exercise pitfalls in the workplace A co-worker went on a breakfast burrito run, and you couldn’t resist. There was a potluck for lunch and some people are meeting up for happy hour drinks when the day’s done. You could use a little excitement, especially after a week of commuting and sitting behind a desk—don’t you deserve to have some fun? While there’s nothing wrong with having fun and bonding with co-workers, the typical diet and fitness pitfalls found in the average American workplace could be undermining your health. If you’re not careful your workplace diet and exercise habits can and will carry over into your home life, causing you to be tired, sedentary and more dependent on unhealthy convenience foods. Work in a workout Despite all modern conveniences designed to save time, Americans seem to have less time to spend than ever before. So it’s natural we should look for shortcuts wherever they may be, whether that means settling for a fast food lunch, hunting for the closest parking spot or choosing e-mail over a one-on-one conversation. Convenience can be a killer, says Emily Kowalski, exercise physiologist and program manager for Wellness Corporate Solutions in Maryland. “We rely heavily on technology to be more productive, yet it has reduced our physical movement drastically.” Today, instant e-mails for communication seem to make much more sense than getting up to talk with a co-worker or boss and most daily job functions can be handled without your ever having to leave your desk. To break these kinds of routines, you must mindfully incorporate activity into your workday. Park in a spot far away from the office building and enjoy a brief walk or take the stairs instead of the elevator, advises Ashley Simper, community/outpatient dietitian for Saint Francis Medical Center in Illinois. “Get moving! You don’t have to exercise for long periods of time for it to count,” she adds. “If you walk an extra 15 minutes every day when you’re at work, you could lose five pounds in a year.” It’s important to know that working fitness into your day doesn’t make you a less conscientious worker, says Joan Wolff, owner and director of Pennsylvania fitness resort Deerfield Spa. In fact, being good to your mind and body helps you be better at your job by reducing stress levels, improving your physical endurance and concentration. To get a break from the grind, Wolff suggests setting your cell phone or wrist watch alarm to go off once an hour. When it does, get up and go get a glass of water, taking the longest route you can. Eating to live The sedentary nature of the American workplace is only partly to blame for expanding waistlines, says Lori Manning, outpatient dietitian at Mercy Health Center in Oklahoma City. Our relationship to food and eating can also suffer in the course of a regular workday. The biggest culprit is the lunch period—a time when you may be tired or stressed from the day and looking to enjoy a break and a treat. Most break rooms or on-site cafeterias feature foods that are easy to prepare and can keep for a while, which leads to greasy grill foods or high-fat vending machine fare. A lot of offices use food as treats for meetings and holidays or center special occasions and accomplishments around picnics, potlucks and cakes. Workers come to expect these foods out of habit, Manning says. “Many supervisors and co-workers equate specific foods with celebration, such as pizza, cake and doughnuts. In wanting to please co-workers, these types of choices continue to be provided.” The only way to survive this type of eating environment is by being your own health advocate and trying to get others in the office to join you. Re-define lunch, Wolff suggests, by deciding to walk or exercise for just 15 to 30 minutes each day. Start an unofficial walking club with some co-workers and you may find yourself more sociable, more clear-headed and in a better overall mood. When it comes to eating in the office, bring a variety of some healthier snacks and eat throughout the day. Research shows eating five small meals or snacks each day can improve your body’s metabolism. It also maintains a healthy blood sugar level and keeps cravings at bay, Mullholland says. Be sure to keep any snack food items kept away in a drawer or in another location, Simper adds, to keep yourself from overindulging. If you do bring your own foods to work, be sure to have a snack and drink some water about 10 minutes before a lunch or potluck to make sure you don’t pile your plate too high and keep track of what you eat, or what exercise you get, in a notebook or journal. If you are in charge of bringing food, pick a healthy and tasty treat and bring the recipe for others to copy. “Lead by example,” Kolakowski advises. “Healthy habits are contagious.” Lose weight (and have fun) at work! Try to get co-workers to join you in losing “4 pounds in 4 weeks,” suggests Lori Manning, outpatient dietitian at Mercy Health Center in Oklahoma City. Participants pitch in four dollars, and everyone who loses four pounds at the end of four weeks splits the pot. “If this contest were held for a year, you could easily keep motivated to lose up to 52 pounds in a year!” Manning adds. Is your diet being sabotaged by health food fake-outs? Today, there are tons of products on the market claiming to be the next miracle food. They promise to shed pounds, keep your body functions running smoothly, lower cholesterol and help build bones. Many are making claims that are little more than common sense—of course if you drink milk AND diet and exercise, you will lose weight—while the claims of others are made due to additives, like fiber and calcium, and have little to do with the food or drink itself. So how can consumers differentiate between foods that are really good for you, and those that promise the moon in hopes you’ll buy? It can be a daunting task, and while real, whole foods are your best bet for complete nutrition, there are a few guidelines that can help you read labels and avoid running into a dietary wolf in sheep’s clothing. Be on the lookout for these potential healthy “posers” Energy/sports drinks: The rest of what you get Many beverages are purported to be healthy, boost athletic performance, keep the weight off or hydrate your body like no other can, but when it comes to a drink, water still wins hands down, according to Ellen Glovsky, a registered dietitian with Northeastern University. “Sports drinks are only necessary for athletes during training or competition, not for the average sedentary American or the weekend athlete.” Energy drinks, on the other hand, use caffeine and sugar to jolt the system for a certain amount of time. Both beverages typically contain sugars and sweeteners that can work against your body if consumed regularly enough. Pure, natural water is always your best bet for refreshing the body and keeping alert. Weight loss cereals: The whole grain myth Some manufacturers will advertise products as containing whole grains. You’re going to have to look to the label, however, to make sure the main ingredient is whole wheat or whole grain. Otherwise, the addition of whole grains and flours could be an afterthought, mixed in with less healthy components and hidden sugars, according to clinical nutritionist and holistic health counselor Christina Orecchio. “Most cereal companies use this buzz word on the outside of their package,” Orecchio adds. “If sugar is listed (also called cane juice or evaporated cane juice) in the first five ingredients, keep searching for a better product. Diet sodas and the “sugar free” food craze Being able to enjoy something that tastes sweet but comes without harmful sugars sounds like a good deal but beware, says Shane Ellison, organic chemist author and health advocate. Artificial sweeteners can disrupt your hormone balance, spiking insulin levels and keeping the body from knowing when it’s consumed too many calories. “Our bodies are designed with hormone intelligence, but these foods cause us to be hormone ignorant, due to the excess insulin required to process these foods. This leads to overt fat storage day and night.” Instead, look for foods that are made with natural sweeteners, like agave nectar, brown rice syrup or the plant-based stevia, xylitol or erythritol, advises Orecchio. Fat-free? Buyer beware! Some dietitians trace our national obsession with fat-free back to the mid-1990s, when consumers were introduced to fat-free cookies marketed as a dieter’s dream come true. The cookies were, indeed, fat free but still contained worrisome sugars and salts. As the popularity of the fat-free cookie grew, other manufacturers followed suit and sales increased, says Orecchio. “This gave Americans carte blanche to disregard portion size since they thought they couldn’t get fat.” But the truth is, too much sugar and salt can lead to serious illnesses like diabetes and high blood pressure. When you’re at the store, be sure to look at the sugar and sodium levels of “fat-free” foods. Also make sure the nutritional information tells you whether the numbers are for the finished product, or reflect values before other ingredients (like milk or butter) are to be added. Protein bars: Too much of a good thing Getting proper protein is an essential part of nutrition. But beware of bars that brag 30 grams of protein per serving, especially if that protein comes with a load of sugars, carbs and sodium. Some evidence suggests that the body will burn excess protein for energy if it has too much and excessive amounts are generally only recommended for serious bodybuilders. Also be sure to read the label of any bars before you buy. Don’t assume one bar equals one serving, and be sure to read for total calories as well as fat calories. To get protein from whole foods, including non-meat sources, look to nuts, seeds and beans, suggests Ellison. You can pair these foods with a serving of whole grain to create amino fatty acids that mimic meat. Super foods don’t really come to the rescue Every decade or so, some actually healthy foods resurface in the American marketplace, this time with a lot of labeling that speaks to their miraculous benefits. Berries may contain high levels of antioxidants, but drinking a super-infused berry drink won’t necessarily net any noticeable results, says Glovsky. Other so-called “super foods” include pomegranates or acai berries. “Such foods are nice but expensive additions to a healthy diet,” Glovsky says. “For example, antioxidants are in any brightly colored fruits and veggies—you don’t have to spend the money to buy acai to get them!” Natural beauty - The quest for cleaner, clearer skin begins in your kitchen! Americans spend millions of dollars each year in the pursuit of perfect skin. We buy creams, lotions and serums designed to make our faces look younger, fresher and healthier. Our habits support manufacturers, who would have us believe the answer to any skin problem can be found on the shelf of a pharmacy or store. But what if the answer to clear and healthy skin was sitting right in our refrigerators? It just might be. Many fruits and vegetables naturally contain vitamins and minerals that can have soothing or healing effects upon the skin, either when eaten or applied directly. Many European and Asian cultures tout the benefits of natural cures, but this seems to be less true in America, according to Eva Claiborne, Hungarian-born owner of the Eva Claiborne Skin Institute in California. “I was raised with the idea that a healthy body creates a healthy mind and a healthy mind creates a healthy body,” she says. “I think now people in the US are becoming more conscious about organic ingredients and the benefits to their skin.” John LaPuma, MD, director of the Santa Barbara Institute for Medical Nutrition and Weight Loss, said many people contact him asking for food remedies specific to certain ailments, including psoriasis, wrinkling and acne. “There is a real hunger for scientifically sound, tasty answers,” he adds, that led LaPuma to author ChefMD’s Big Book of Culinary Medicine, which explores the impact foods like tomato paste, cocoa and tea can have on preventing sunburn, UV radiation damage and dry skin. Getting the right amounts of the following foods in your diet could help reduce the appearance of wrinkles, slow the aging of your skin and improve the quality of the skin’s composition and tone. Almonds - Eating these protein-packed nuts provides vitamins E and F, which nourishes, calms and hydrates the skin. Recommended for dry skin. Avocado - Contains vitamins A and E as well as omega 3 and 6 fatty acids, to nourish skin and prevent aging skin. Banana - Loaded with vitamins A, B and C, bananas can help calm and refresh skin while smoothing out wrinkles. Good for skin imperfections. Berries - Fresh or frozen, strawberries, blueberries and raspberries contain polyphenols, or antioxidants, which reduce inflammation and aid in collagen production. Cucumber - Good for skin when eaten or applied directly, cucumbers are rich in silicon and sulfur, which promotes cell renewal, says Stella Matsovas, clinical nutritionist and owner of California-based W8less Nutrition. “I advise consuming and applying cucumbers directly to the skin.” Dark, leafy greens - Consuming veggies like kale and spinach give you potassium, vitamins A and C and manganese. They can also help detoxify carcinogenic substances in the body. Olive oil - This Mediterranean food provides your skin with beneficial monounsaturated fats that prevent inflammation, protect DNA from damage and help skin regeneration. Peaches - Good for people with normal skin, peaches contain vitamins A, C, E and good fatty acids that nourish and hydrate your skin. Salmon - Incorporating salmon into your diet will add Omega 3 essential fatty acids that can reduce the appearance of wrinkles and improve skin tone, according to Ann Garrity, president and founder of organicdivas.com, a line of natural health and beauty products. “After a couple days of eating salmon and drinking lots of water, I feel like I look relaxed and well-rested,” Garrity adds. Yogurt, plain - This food has calcium, casein and good bacteria that can calm, regenerate and renew skin cells. It’s especially recommended for sensitive skin and for sunburn. Quick and unusual recipes you can try at home! Rub a drop of olive oil in hair to condition (don’t overdo it!) Rinsing your hair with beer to increase shine Eat an apple or brush a strawberry on your teeth after eating to reduce stains Combine ½ cup of sugar with ¼ cup of olive oil to make a moisturizing skin scrub Mash pineapple, strawberries with 1 Tablespoon of colloidal oatmeal and apply to face and neck for 20 minutes. For men- Mix 1 ½ ounces of tomato paste with 2 teaspoons of olive oil and eat daily for 10 weeks to prevent sunburn. Grind 6 almonds and add 2 Tablespoons of milk into a thin paste, strain and massage into face. Rinse with warm water. Combine ¼ avocado with 1 teaspoon milk powder and 1 teaspoon fish oil into paste and spread over skin, leaving for 10 minutes. Rinse with warm water. Serenity now! Make your next vacation a peaceful retreat Vacations can be great for seeing new places and seeing new things, but sometimes all you need to do is unwind, relax and turn the rest of the world off for a while. Whether you’re looking to immerse yourself in nature or let the world take care of you for a change, there are numerous vacation destinations designed around peace and serenity. Unfortunately, it can be difficult for Americans, who are typically focused on work, achievement and constant communication, to get some real peace and quiet on their days off. Add kids, relatives and pets into the mix, and it can seem downright impossible. “It’s important for people to find time to find the stillness within, not directed by outside expectations and influences, to regain touch with our souls,” explains Michelle Duarte, owner and innkeeper for Wildspring Guest Habitat in Oregon. If you’re looking for peace, you’re in luck. We’ve found some of the most peaceful, unique quiet spots all across the country, where visitors can escape the daily grind, center themselves and get back on solid ground. Get lost in the woods- Scenic Redwood Highway, Humbolt County, California If you want to check out some of the best natural beauty California has to offer, consider a drive up the coastal Redwood Highway, which runs from San Francisco to the Oregon border. Set on the slopes of the Sierra Nevada mountains, the redwood forest area offers great opportunities to sit in stillness and collect your thoughts or contemplate on the majesty of nature. “Walking into an ancient redwood grove is like crossing the threshold of a great cathedral,” says Ruskin Hartley, executive director of Save the Redwood League. “It’s not just the sense of space created by the towering trunks and the shafts of sunlight that pierce the forest floor but a sense of being connected to the 2,000-year history of these great trees.” For more information on accommodations and points of interest, visit http://redwoods.info. Do whatever floats your boat Houseboating vacations (various locations) When it comes to relaxing, nothing says serenity like a placid lake at sunrise or cruising on still waters with all the conveniences of home at your fingertips. Renting a houseboat lets you and your family see the sights of a destination, gives you a place to stay and can offer exciting recreation opportunities, according to Darla Cook, vice president of public relations for Forever Resorts, which owns and operates several lodging sites and marinas across the country. “Houseboating itself is a wonderful all-ages adventure that is as fast-paced or laid-back as you want it to be,” Cook adds. To learn more about Forever Resorts or various houseboating vacation destinations, visit www.foreverresorts.com. Become a beach bum Kauai, HI Tourists may stick to the big island or seek out popular surfing destinations like Maui, but many of the people who come to the island of Kauai are simply looking to slow down and take in the beauty of their surroundings, says Sue Kanoho, executive director of the Kauai Visitors Bureau. “Focusing on enjoying the simple things in life—sunrises and sunsets, listening to the ocean, visiting a museum or learning to hula—don’t take a lot of money but can touch your heart and bring your family closer together,” Kanaho adds. At the Waimea Canyon area, visitors can stay in a beachside cottage, visit the Waimea Canyon/Kokee State Park and Museum or try one of several kayaking and sailing tours. For more information on the island and its accommodations, visit www.kauaidiscovery.com. Work on a farm Shearer Hill Farm Bed & Breakfast, Halifax, VT To some, there’s nothing more relaxing than a farm. It has the power to evoke memories of childhood or a time when life was simpler, according to Patti Pusey, who runs a working farm and inn with husband Bill. “All in all, the only sounds you hear are those that are orchestrated by nature.” Families and children are welcome on the farm, Pusey says, and depending on the time of year, parents and children can learn how to make real maple syrup, take long walks in the woods and partake in any number of local activities. To learn more, visit www.shearerhillfarm.com. Take in the view Red Mountain Resort & Spa, St. George, UT Situated near the red rock cliffs of Snow Canyon State Park in Utah, Red Mountain Resort & Spa combines relaxation with fitness and healthful living. Guests can hike in the high desert, take fitness classes or enjoy spa services and lounge by the pool or one of several hammocks on the property, according to General Manager Tracey Welsh. “What is truly magical is taking the time to appreciate how the wind has sculpted the rocks and the sand dunes, how fragile yet strong the plant life is (or) how the colors subtly change from day to day.” To find out more, visit www.redmountain.com. Get out on the ranch Triple Creek Ranch, Darby, MT On this 600-acre ranch, visitors stay in one of 23 luxury log cabins perched at the base of Trapper Peak, part of the Montana Rockies. On the ranch, you can partake in horseback riding, bird and wildlife watching as well as skiing, hiking and food and wine tastings, says Amanda Dunn, the ranch’s marketing director. “Visitors can expect to feel as if they are being welcomed into someone’s home for a relaxing long weekend or week’s stay.” To make the most of the experience, you may want to put away the cell phone and computer, Dunn adds, as the feeling of having your day to yourself is a great way to relax. For more information, visit www.triplecreekranch.com. Hole up Kokopelli’s Cave Bed & Breakfast, Farmington, NM This man-made cave and inn is built into sandstone cliffs that overlook the La Plata River Valley. A hike down to the entrance, 70 feet below the ground’s surface, reveals a 1,650 square-foot space that includes a bedroom, bathroom with waterfall shower and Jacuzzi and a living room. During the day, go on nature walks along the cliff line or visit any number of nearby parks, fishing spots and archaeology sites. At night, curl up to the sound of wildlife living in the surrounding sage, cactus and yucca plants. For rates and information, visit www.bbonline.com/nm/kokopelli. Meditate in nature Wildspring Guest Habitat “The key to a relaxing vacation is to remove the expectations, the “have-tos” and create a space where people can find their own rhythms and preferences,” says Michelle Duarte, owner and innkeeper of Wildspring Guest Habitat on the south Oregon Coast. “Our goal is to make people feel like they’re a guest at a private estate.” Guests are treated to scenic ocean views, cabin life and are encouraged to sit in the area’s steamy, open-air slate spa overlooking the ocean. Wildspring also offers meditation sessions, tai chi classes, Native American drum and flute circles as well as in-cabin manicure services. For more information, visit www.wildspring.com. Soak your cares away Teatro Hotel, CO Have you ever slipped into a hot bath and felt your worries and cares melt away? If you could use a hot soak, prepared in a spa-like environment by a staff of experts, look into Colorado’s Teatro Hotel, which offers special drawn bath services for adults and children. You can sip on a bourbon, let champagne bubbles tickle your tongue or play with toys—whatever your fancy, according to David Craig, the hotel’s general manager. Teatro also offers a number of amenities designed to make patrons feel pampered, including in-room tranquility fountains, yoga DVDs and massage, Craig says. For more information or to make a reservation, visit www.hotelteatro.com. Take a hike Pine Meadow Cabins, Beavers Bend National Park, OK Picture yourself meandering along wooded nature walks, surrounded in spring by the scent of pine, blooming honeysuckle and wild flowers, and miles away from work, e-mails and your daily obligations. That’s the setting of Pine Meadow Cabins, a resort dedicated to helping visitors unplug from the stress of daily life and get back to nature, says owner Dian Jordan. “The elements of a serene vacation are when all of your senses are so gently touched,” she adds. To learn more, visit www.pinemeadowcabins.com. |