Julie Register
Spa Guide
Spa Day
by Jyl Steinback
Have you ever dreamed of being "Queen for a Day?" Can you even
imagine a day that is hassle-free, stress-free, and totally revitalizing? Enervating
exercise, fabulous facials, bubbling baths, and fabulous footcare - treat your mind and
body to your own special spa day within the privacy of your own home. A full spa day with
exercise, body treatments, and delicious food for under $25.00 - a fraction of the cost of
other daily spa retreats. Everything is simple and easy to prepare - you can create
fabulous natural treatments right out of your own kitchen. Share this special day with a
close friend and the benefits will double.
For the greatest sense of rejuvenation get rid of all the outside interference; take your mind and body away just as if you were spirited off to a secluded mountain retreat. Choose a time when you can have total peace of mind; this almost seems unrealistic, but make the time for yourself. If you do not have anyone to help out with the children for a day, offer to take turns with a friend. Offer her all the same opportunities for a "day at peace" and share the responsibilities of the children.
In order to optimize your spa day - Be Prepared! Follow the steps and take yourself through a fabulous day that will result in a revitalized, energized, new YOU!
Get a good night of sleep before your "Queen for a Day" spa trip so you can enjoy every moment without that overwhelming sense of exhaustion. The best preparation is to plan ahead - refrigerate several bottles of water, leave a washcloth by your sink, pick out some comfortable exercise clothes and shoes, select your favorite music or relaxation tapes and walkman - this can be organized up to a week before your special day.
Try to let your body wake up naturally without the disturbing sounds of a buzzing alarm; relax in bed for 5-10 minutes after opening your eyes and naturally stretch away some of the tightness in your body. Splash some cool water on your face and rub a cool washcloth over your body; gently pat dry. Throw on your clothes and do some slow stretches to warm up the calves, quads, hamstrings, and upper body. You may want to eat a banana or drink 1/2 cup fruit juice before exercising. Make sure to grab a bottle of water from the fridge and head out for an energized walk.
Walking is the beginning of your escape.
| Walking Tips |
| -Keep your head high, your body tight, and stomach muscles strong - Gently swing your arms as you walk and try to keep a continuous pace - Maintain steady, rhythmic breathing - Pace yourself - Walk a minimum of 20 minutes or a maximum of 1 hour. |
Incorporate some strength training into your workout; even 15 minutes can do the trick. You don't need any fancy machines or equipment to give your body a good workout. Simply use soup cans for weights or your own body resistance when working the abs. It might be fun to rent a simple 30 minute exercise video the night before your "spa day" that incorporates a total body workout.
Your muscles are warm, your mind and body are awake, and you are ready to move on to the next step.
Start with a nourishing breakfast - think of this as fuel for your body and mind.
Veggie Egg White Omelet |
| Shopping: 2 scallions 1 small tomato 1 small green pepper 1 small red pepper 8 eggs 1 oz. fat-free shredded Cheddar cheese |
| Preparation: Combine all ingredients except cheese in a small mixing bowl the night before and mix lightly. |
| Directions: 1. Lightly spray nonstick skillet with nonfat cooking spray and heat over medium-high heat. 2. Add scallions, tomatoes, green pepper and red pepper; cook until vegetables are tender. 3. Remove vegetables from skillet and drain well. 4. Lightly respray skillet and heat over medium-high heat until hot. 5. Add egg whites and let set (do not scramble). 6. Top egg whites with vegetables; sprinkle with cheese. 7. Cover skillet and cook over medium heat until eggs are set and cheese is melted. Serve immediately. |
| Nutrition: per Serving Exchanges Calories 121 1/3 starch Carbohydrate 6 grams 3 meat Cholesterol 0 milligrams Dietary Fiber 1 gram Protein 22 grams Sodium 488 milligrams |
Now that you have completed the first two steps of your day, choose any or all of the following body treatments in any order. The following is an example of a full spa day from head to toe with time out to enjoy the healthy, delicious foods you've prepared.
| Natural Hair Conditioning Treatment |
| Shopping 1 avocado lemon juice sea salt pure aloe |
| Preparation: Prepare treatment up to one day ahead or just before applying. If prepared ahead, refrigerate overnight. |
| Directions: 1. Mash 1 ripe avocado and mix it with 1 tablespoon lemon juice, 1 teaspoon sea salt, and 1 tablespoon aloe. 2. Comb the mixture through your hair with your fingertips. 3. Using either a plastic shower cap or plastic wrap, cover your hair completely to seal in the treatment. 4. Leave conditioner on hair for 20-30 minutes. 5. Grab your favorite book or magazine and relax. 6. Rinse, shampoo, and rinse again to make sure hair is thoroughly clean. |
Snack Time:
Pineapple-Blueberry Smoothie |
| Shopping: 8 oz. fat-free blueberry yogurt 3 oz. pineapple juice 1/3 pint blueberries sugar |
| Directions: Combine all the ingredients in a food processor or blender, toss in a few ice cubes, blend and serve. |
| Nutrition: per Serving Exchanges Calories 106 1/2 milk Carbohydrate 22 grams 1 fruit Cholesterol 3 milligrams Dietary Fiber 1 gram Protein 4 grams Sodium 74 milligrams |
Cleansing and moisturizing facials provide nourishment to your skin. Always start with a clean, dry face. You may even want to include a simple "steam" to clean your pores and moisturize your skin. All you need is a bowl of boiling water. Carefully cover your face and the bowl with a large towel - stay far enough away from the water to prevent burning. Steam your face for 5-10 minutes, splash with warm water, and pat dry. Proceed to the type of facial that fits your skin type.
| Facial |
| Dry Skin: Shopping: 1 banana, sunflower oil Directions: 1. Mash half a banana with 2 tablespoons sunflower oil and blend until smooth. 2. Apply mixture to a clean, dry face (avoiding the eyes) and leave on 20 minutes. |
| Normal Skin: Shopping: 3 apricots Directions: 1. Mash 3 apricots until smooth and apply to clean, dry skin. 2. Leave on 20 minutes and follow basic rinsing instructions. |
| Oily Skin: Shopping: eggs Directions: 1. Beat 1-2 egg whites and apply to clean, dry skin. Concentrate the mixture on the most oily parts of your face. 2. Leave on 15-20 minutes and follow basic rinsing instructions. |
Following your facial, gently apply moisturizer. Try to avoid applying makeup for several hours to give your skin a refreshing rest.
Lunch Time:
Veggie Pita Pocket Sandwich |
| Shopping: 4 6-inch pita pockets 1 cup broccoli florets, chopped 1 cup thinly sliced carrots 1 cup thinly sliced mushrooms 3 green onions, thinly sliced 4 tbsp. fat-free ranch salad dressing 1 cup alfalfa sprouts add 2-3 oz. sliced deli turkey, tomatoes, cucumbers, peppers, fat-free cheese, or mustard, if desired. To simplify your shopping, visit your local grocery salad bar and take advantage of the chopped vegetabes. |
| Preparation: Combine all ingredients except dressing in a mixing bowl a day ahead and refrigerate overnight. |
| Directions: 1. Set the table with your favorite dishes. 2. Combine broccoli, carrots, mushrooms, and green onions in a microwave-safe baking dish, cover with vented plastic wrap, and cook 6 to 8 minutes, or until all the vegetables are tender. 3. Cover pita pockets with paper towels and cook on high 1 minute, or until well heated. 4. Cut a slice from the top of each pita pocket and fill with the warm vegetable mixture. 5. Top with alfalfa sprouts and ranch dressing. |
| Nutrition: per Serving Exchanges Calories 141 1 starch Carbohydrate 28 grams 2 vegetable Cholesterol 0 milligrams Dietary Fiber 3 grams Protein: 6 grams Sodium 292 milligrams |
| Footbath |
| Shopping: large plastic or disposable pan dried thyme olive or peanut oil |
| Directions: 1. Place 1 tablespoon dried thyme in a large measuring cup and fill with 1 cup hot water; let steep for 15 minutes and strain. 2. Pour 1 gallon hot water into the large pan; add thyme mixture and 1 tablespoon olive or peanut oil to water and stir lightly. 3. Soak feet in footbath 20 minutes; add more hot water as needed. 4. Dry feet carefully, especially between toes, and massage with a penetrating moisturizer. 5. Put on some clean, white, cotton socks to let the moisturizer soak into your skin and soothe your feet. |
| Hand Treatment |
| Shopping: oatmeal lemon juice olive oil |
| Preparation: 1. Add 2 tablespoons oatmeal to 1/4 cup water and let stand 10 minutes until oatmeal is softened. 2. Add 1 1/2 teaspoons lemon juice and 1/2 teaspoon olive oil to oatmeal and mix well. |
| Directions: 1. Rub mixture into your hands and let stand 1-2 minutes. 2. Rinse with cool water and pat dry. 3. Apply moisturizer to your hands and let it soak in 10-15 minutes. |
Snack Time:
Tortilla Chips and Salsa |
| Shopping: fat-free tortilla chips fat-free salsa lemon-lime seltzer lime |
| Directions: 1. Arrange 10 fat-free tortilla chips on a small platter. 2. Fill small cup with 3/4 cup salsa and place in center of platter. 3. Pour seltzer over ice and garnish with a slice of lime. |
Choose from one of the following baths. The bubble bath will relax your nerves while the herbal bath stimulates your body. Avoid taking an herbal bath just before going to bed.
| Bath |
| Bubble Bath: Shopping: shampoo, safflower oil Preparation: Combine 1 tablespoon shampoo with 1/4 cup safflower oil and mix well. This can be prepared up to a day ahead of time. Directions: 1. Pour into running bath water and indulge in the soothing sensation of the bath. 2. Use tepid water and only stay in the bath for 20-30 minutes so you feel soft and refreshed. |
| Stimulating Herbal Bath: Shopping: vinegar, dried rosemary, dried lavendar, dried mint Directions: 1. Pour 1 cup boiling vinegar over 1/2 tablespoon dried rosemary, 1/2 tablespoon dried lavender, and 1/2 teaspoon dried mint. 2. Let herbs steep in water for 15-20 minutes; strain and add to bath water. 3. You can also tie the dried herbs in a muslin bag and secure with a rubberband or tie twist. 4. Hang the bag from the faucet and let the warm water flow right through the bag; when bath is full, place bag directly in bath. 5. Remember to only soak for about 20-30 minutes for the maximum benefit without the "shriveling" results. |
It's Dinner Time!
Broiled Fish Kabobs |
| Shopping: 1 lb. cod fillets, cut into 1-inch pieces 3/4 cup fat-free fish marinade 1 medium Vidalia onion 1 medium red bell pepper 1 medium green bell pepper 1 cup cherry tomatoes 2 1/2 cups fat-free cooked rice tossed salad (grocery salad bar) sourdough bread fat-free salad dressing |
| Preparation: 1. Assemble fish kabobs a day ahead. 2. Combine salad ingredients without dressing a day ahead. 3. While fish is marinating, set the table with your favorite dishes, candles or flowers. |
| Directions: 1. Place cod pieces in baking dish 2. pour 1/2 cup fish marinade over cod, cover with plastic wrap, and marinate in refrigerator 30 minutes. 3. Prepare rice according to package directions; keep warm. 4. Preheat broiler on high heat. Line broiler pan with foil and lightly spray with nonfat cooking spray. 5. Remove fish from marinade; discard marinade. 6. Thread fish, onion, peppers and tomatoes alternately on metal skewers and place on broiler pan. 7. Baste with remaining 1/4 cup marinade. 8. Broil kabobs 6 to 7 minutes, until fish is cooked through and vegetables are tender. 9. Brush with marinade and rotate skewers halfway through cooking time. Serve over rice. 10. While kabobs are cooking, toss salad and heat bread, if desired. 11. Savor every delicious bite! |
What a getaway! A $200+ spa package for under $25.00! No tropical islands, no fancy spas, no gourmet restaurants, but all the benefits. No packing, no traveling, no hassles - just a wonderful day you created for yourself right within the privacy of your own home.
Reprinted with permission by Jyl Steinback, author of The FAT FREE
LivingFamily Cookbook with Roll Yourself Thin in Twelve Minutes copyright 1998,
all rights reserved.
Jyl's books can be found on the Spa and Healthy Cuisine Reference Library.
For other low fat recipes, visit the Spa Site's Spa Recipe and Articles about Food page.
You may be interested in reading the Interview with Fat Free Living author, Jyl Steinback by Lynn Nelson, The Mining Company's Busy Cooks Guide.
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