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11
DEC
By Carol Tibbetts

December: The 12 Gifts of Mindfulness

By Carol Tibbetts
Posted in: Inner Focus, Mindfulness, Spa

1. joy

2. peace

3. contentment

4. self-regulation

5. increased focus

6. developed compassion

7. present moment awareness

8. appreciation for what you have

9. acceptance for what you cannot change

10. liberation from anxiety & cultivated resilience

11. delayed emotional responses & deep listening skills

12. ability to experience life with more depth, meaning & connectedness

mindfulness

is the path to

all of these

qualities of

emotional

intelligence

May the gifts of peace, joy & mindfulness be yours

through the holiday season!

 

For more on mindfulness, read “Twelve Mindful Months:  Cultivating a Balanced & Fit Body, Mind, & Spirit” by Carol Tibbetts.  Available on-line & at Golden Door Boutique.

12-11-2014
Posted in: Inner Focus, Mindfulness, Spa
10
DEC
By Nick Poggi

Top 10 songs to Enthuse, Energize, and Ignite your Holiday Fitness Focus

By Nick Poggi
Posted in: Fitness, Teamwork

Despite the common misconception, even fitness trainers struggle to get ourselves to the gym on occasion. With a million events going on like travel, party preparations and family events, the holidays can be a formidable opponent to even the most solid workout routine. Luckily, The Golden Door Trainers have learned some useful tricks to help our bodies and minds to mentally get over that hump. Music has been scientifically proven to add energy and illicit emotion in our lives. This is one incredibly useful tool that you can implement to stay on track during busy times of the year. Making a new playlist is not only exciting it can actually help you stay healthy and dedicated to your positive lifestyle!

– Mark Ronson: Uptown Funk ft. Bruno Mars

– Megan Trainer: All About the Bass

– Magic: Rude

– Jarrod Niemann and Pitbull

– Charli XCX: Boom Clap

– Nico and Vinz: In Your Arms

– Taylor Swift: Shake it off

– Maroon 5: Animals

– Bastille: Pompeii

– Nick Jones: Jealous

 

12-10-2014
Posted in: Fitness, Teamwork
09
DEC
By Golden Door

Coriander Crusted Mahi-Mahi with Tropical Fruit Salsa

By Golden Door
Posted in: Recipes

We serve a lot of fish at the Golden Door because it is a delicious and versatile source of lean protein and other valuable nutrients. This signature recipe from Executive Chef Greg Frey Jr. features a delectable coriander mahi-mahi that pairs perfectly with a flavorful tropical fruit salsa.

INGREDIENTS

1 ½ pounds mahi-mahi ( chefs tip- be sure the blood line on the mahi is bright red for freshness, the dingier the color the older the mahi, don’t buy fish whose bloodline looks rusty brown or meat that is grey)

¼ cup coriander seeds

1 TBSP EVOO

Toast the coriander seeds in a dry skillet on medium heat till fragrant but not colored or smoking. Remove from the pan and set aside while you portion the fish into 6 equal pieces. Grind the coriander in a spice or coffee grinder. Sear the fish in a nonstick skillet on med-high heat in the EVOO. Turn and continue to cook, while it’s cooking use a sifter to dust the fish with the coriander.

 

FOR THE SALSA

1 cup diced pineapple

1 cup diced mango

½ cup diced papaya

1 red pepper diced

3 TBSP cup lime juice

2 TBSP chopped Cilantro

¼ cup Extra Virgin Olive Oil

Salt and Pepper to taste

In a small skillet sauté the red pepper in a TBSP of the EVOO. Set aside to cool while you cut the rest of the fruit. Add all except the lime juice in a bowl. Mix well. Add half the lime juice mix and taste, add more if desired.

 

 

 

12-09-2014
Posted in: Recipes
05
DEC
By Melinda Nelson

Feel Great in 2015 with these 5 Fitness Goals

By Melinda Nelson
Posted in: Fitness, Spa

Want 2015 to be the year for a slimmer sexier waistline?  Fitness Expert Personal Trainer Melinda Nelson shares with you the 5 goals you need to set now to feel great in 2015!

Goal #1 Start your New Year’s resolutions early this year!  Before you set foot into those holiday parties have an action plan in mind.  Melinda has worked with thousands of women over the past 12 years to make a plan of action to reach that flatter stomach now!

Tip#1 Have a snack like a small handful of almonds and an apple before heading into those calorie indulging parties.  Never show up hungry or almost hungry, that is when we really make bad food choices.  Allow yourself a very small portion of something you really like, and then pop an altiod in your mouth to change your taste buds.

Goal #2 90 percent of your results for a flatter stomach now is from your food choices.  Start slicing out excess calories.  “Women are amazed with the right food combinations we serve at the Golden Door how satisfied they are after a small portion “states Melinda.Women leave here feeling empowered and educated on how to eat to a greater satisfaction with less total calories.

Tip #2  Use smaller plates and bowls to cut those portions.  You can still eat a plate or bowl full of healthy things while tricking yourself into eating less.  Many times we mistake thirst for hunger.  Drink a large glass of water and give yourself a few minutes before you decide if you are hungry or were just thirsty.  Eating out? Try splitting a meal and save on the temptation to finish your plate plus it is easier on the wallet.  Skip the bread basket all together and put your salad dressing on the side.  Dip your fork into the dressing before each bite of your salad and you will cut tons of unwanted calories.

Goal #3 Cross Train your workouts: Switch up your exercise plan.  Your body will respond in a positive way to change.  Make 2015 your year of change!

Tip #3  If you have been glued to that elliptical, try out a spin class!  Stick to the same speed on that treadmill?  Change it up by adding incline 5.0 to whip those buttocks into shape!

Goal #4 Think of food as fuel.  Eat frequently to fuel just enough for 2-4 hours.  This will keep your metabolism revved-up all day long.

Tip #4 Snack suggestions: Grab a piece of fruit with string cheese, or humus with veggies, or cottage cheese with fruit with a splash of cinnamon topped with 5-6 walnuts.  Meal suggestions: breakfast meal may include a whole egg with an extra egg white and two pieces of turkey bacon and a whole wheat slice of toast, yummy and satisfying!!  Lunch may be a salad topped with salmon or chicken.  The key is to eat just enough and not too much so you will need more food in 2-4 hours.

Goal #5  Strength Train!  Women need strength work to keep those abs flat and toned!  Strength work is key to fighting that unwanted bulge.

Tip #5 Start your strength work with a set of 10-15  push-ups from your knees, if too hard try them on your bathroom countertop.  You will tone up those arms while your abs will definitely be working as well.  Want a good lower body exercise while working the abs, squats 10-15 reps with a 1-2 second pause at the bottom of the squat.

 

12-05-2014
Posted in: Fitness, Spa
24
NOV
By Susan Piergeorge

The Nutrition Benefits of the Thanksgiving Meal

By Susan Piergeorge
Posted in: Nutrition

The holiday season is upon us. With all the information of how to curb the weight gain over the holidays, let’s take a look at some of the nutrition benefits of the actual meal. Start off with a little of each and then sit back and wait a while before you have seconds (or thirds!).

First off, there’s the turkey. Turkey is an excellent, lean source of protein. Contrary to what many think, it is not the tryptophan in the turkey that makes us sleepy (protein actually interferes with the release of serotonin and tryptophan)—it’s the meal itself and likely the quantity. Turkey contains vitamins such as B2, B3, B5, B6 and B12, along with minerals such as potassium, iron, zinc and selenium. Aim for a 4 ounce serving.

Next is the stuffing. Stuffing can be a vehicle for all types of nutritious additions. Onion and garlic are great for digestive and immune health, celery contains the antioxidant quercetin, bread (most people use white bread for stuffing) contains some B vitamins, along with minerals such as phosphorus, potassium, sodium, calcium, iron, manganese and selenium. Use whole wheat bread and you get a little more fiber. Adding some herbs and spices can pack on some more nutrients as well. Examples include thyme, sage, basil and oregano. Spices such as cinnamon, cloves and turmeric are also wonderful additions.  Aim for a ½ cup serving on your plate.

Sweet potatoes or pumpkin are great sources of vitamin A and beta carotene. Instead of the sweet potato version with marshmallows which add extra sugar, go for the baked and add a teaspoon of butter or olive oil or a dollop of plain Greek yogurt or sour cream. Top with a sprinkle of some cinnamon which will sweeten them up. Save the calories from all the butter and marshmallows for dessert. Or if you want the serving with the marshmallows, forgo the bread or rolls or the crust on the pumpkin pie. Aim for a medium sweet potato.

Green beans contain vitamin C, potassium, manganese, vitamin K and carotenoids such as beta carotene, lutein and zeaxanthin. Many people enjoy a green bean casserole at Thanksgiving. The “casserole” is where the calories and quite a bit of sodium is added. If you must indulge, try a few small spoonfuls. Or, enjoy some fresh green beans with some chopped nuts and onion or chives, along with a drizzle of olive oil. Enjoy a ½ cup of fresh green beans.

Cranberry sauce-Cranberries are a source of vitamin C, K and manganese. They have also been linked with helping to reduce urinary tract infections, along with maintaining oral and gastrointestinal health. Fresh cranberries can be too tart to eat, so many enjoy dried cranberries, cranberry juice and at Thanksgiving, cranberry sauce. Aim for a starting point of a 2 Tablespoon serving of cranberry sauce, as it has quite a bit of added sugar.

Pumpkin pie-A true Thanksgiving tradition. As mentioned above, pumpkin is a great source of vitamin A and beta carotene. What’s a Thanksgiving meal without it? Enjoy 1/8 of a pie and gauge how you feel. You may just be satisfied with one serving…

Now that we’ve reviewed some of the nutrition aspects, it’s a meal to be enjoyed. Portion sizes can be gauged if one has interest, but enjoy the benefits of the meal and the purpose for the occasion. We have much to be thankful for if we can eat such a meal.

 

11-24-2014
Posted in: Nutrition
20
NOV
By Golden Door

Lemon Crab Cake Recipe

By Golden Door
Posted in: Recipes

Are you dreaming of the perfect crab cake? We’ve got you covered! This week’s Lemon Crab Cake recipe from Executive Chef Greg Frey Jr. is a staple on the Golden Door menu. It’s as simple to prepare as a classic crab cake, but with less mayonnaise and lots of fresh flavor.

Golden Door Lemon Crab Cake

Ingredients:

1pound picked baja stone crab

1 TBSP mayonnaise

½Â  cup panko bread crumbs

2TBSP chopped parsley

2tsp Dijon mustard

juice of one lemon (aprox 2 TBSP)

zest of one lemon micro-planed or fine dice

1 ½ tsp old bay seasoning

¼ tsp minced garlic (1 clove)

1 TBSP minced shallot

Salt and Pepper to taste

2 TBSP Extra virgin Olive Oil

Assembling:

Heat your oven to 350 degrees. If you bought already picked crab I suggest rechecking for shells and cartilage pieces by rubbing small batches of the crab in your fingertips. Have a shallow bowl of water to dip your fingers in to rinse off the shells. In a separate medium bowl mix the mayonnaise, lemon juice, zest, spices, salt and pepper, parsley, shallot, garlic, and Dijon, mix thoroughly. Add the crab and ½ the panko and mix till it forms together. Divide the mixture in equal parts (6-8 cakes). From into cakes using your hands by gently pressing the mixture together. Sprinkle them with a little of the reserved panko. Heat a nonstick skillet on medium heat, add the EVOO and sear the top of the cakes. Flip and then cook in the oven till hot in the center (approx. 12-15 min in a convection oven or 15-20 in a conventional oven)

11-20-2014
Posted in: Recipes
19
NOV
By Golden Door

Introducing the New Golden Door Skin Care

By Golden Door
Posted in: News, Spa

Golden Door Skin Care is pleased to announce the launch of our new skin care line. These amazing products uphold the integrity that Golden Door Skin Care has always provided and are now even more natural, more effective and results driven!

Our products feature all-natural, antioxidant-rich plant extracts and essential oils inspired by our grounds such as Citrus Stem Cells which are loaded with amino acids, peptides and proteins which help repair and prevent signs of aging and Avocado Oil which is very nourishing and moisturizing without clogging the pores.

In addition to our gentle, yet effective face care products, we are excited about our two new signature therapeutic, aromatherapy-based bath and hair care lines – Hinoki, a Japanese Cedar blend which is grounding, and Yuzu, a Japanese citrus blend which is uplifting.

As we makes this transition, you can stock up on your favorite original Golden Door Skin Care products with a special savings of 15% off (does not apply to the new products) while supplies last. Please note that once we sell out of the original products, they will be discontinued as the new products will be here to take care of your skin care needs.

Please see the below chart of the new products that will replace the original.

Golden Door Skin Care: New Product Vs. Old Product

 

SHOP NOW: https://goldendoor.com/shop

11-19-2014
Posted in: News, Spa
17
NOV
By Carol Tibbetts

November: Harvesting Positivity

By Carol Tibbetts
Posted in: Inner Focus, Mindfulness

This month of Thanksgiving, when gratitude is in our minds, is an ideal time to focus on harvesting positivity. I learned this concept from Rick Hanson’s book Buddha’s Brain.  Prior to that I had expressed daily gratitude, and even kept a list at times, but fostering positive experiences took me to a deeper level. Here’s my adaptation of Hanson’s theories:

1.Actively Seek the Positive:  Most of the time our minds are so occupied that small, pleasurable everyday experiences just skitter by, unnoticed. Choose to actively seek the good, and you will slow down and increase your awareness of the world around you – a smile from a stranger, a baby’s face, an act of kindness, a minor success, subtle aspects of nature.

2. Savor It:  Make it last by giving positive experiences your full attention for 5, 10, even 20 seconds.  Truly take it in.  Relax your body.  Breathe.  Feel its essence by absorbing all the sensations and emotions.

When you begin this practice, you may notice – as I did — how often you tend to  discard positive experiences or brush-off praise.  With awareness of this tendency, you will find you can pause and savor the positive, and be able to let its warmth engulf you.

3. Let Negativity Go:  Many of us tend to have a negativity bias, because the brain remembers negative experiences more than positive ones.  When negative experiences happen, acknowledge them, let them go, and notice – as I do – a tendency to want to hold onto them. It’s interesting – and surprising at times.

With this practice we learn to appreciate more, even the boring, mundane aspects of life.  This cultivates resilience and acceptance for what is.  As Hanson states: “Every time you take in the good, you build a little bit of neural structure.  Doing this a few times a day will gradually change your brain, and how you feel and act, in far-reaching ways.”  We do have the power to have a more positive outlook and to change how our mind operates – with time and practice of mindful positivity, all of us can harvest it.

 

For more on mindfulness, read “Twelve Mindful Months:  Cultivating a Balanced & Fit Body, Mind, & Spirit” by Carol Tibbetts.  Available on-line & at Golden Door Boutique. Stay on the mindful path with me by following my posts.

11-17-2014
Posted in: Inner Focus, Mindfulness
05
NOV
By Melinda Nelson

Keeping Fit: 12 ways to stay more active without even trying!

By Melinda Nelson
Posted in: Fitness

Finding time to work out can be challenging. Busy schedules don’t seem to leave much time for workouts, but with a little creativity you can make exercise part of your daily life no matter how daunting your to-do list is. Use these simple tricks to sneak some intensity into your routine:

1. Jump Squats while microwaving or heating leftovers to help build bone density.

2. Try counter push-ups (bathroom or kitchen) while your hair straightner is warming up.  For more advance ones make them explosive on the way up.

3. Keep those abs awake and active by holding them in while you commute into work.

4. The quickest way to look younger is having good posture habits.  Place a colorful post it note on your computer monitor stating “Sit up straight” to motivate and remind you of good tall posture.

5. Make a resolution now to park your car far away from your office to add a few more steps into your day.  Late for work?  Plan to park further away when you head to the gym or the grocery store.

6. We all brush our teeth morning and night at least.  Make the morning brushing active by adding heels raises and in the evening, brush while balancing on one foot for 30 seconds and switch for the second 30 seconds.

7. Do you floss?  You know you should!  Plan on your daily floss also being your butt workout!  Squeeze those buttocks and release 30 times holding each a full 2 seconds.

8. Watching your favorite TV show tonight?  This is your time to unwind and relax so let’s add to that relaxation by stretching those tight muscles.  We can lose up to half of our flexibility in our lifetime; let’s slow down the process and get stretching!

9. Have some friends you need to catch up with?  Put on those sneakers and get walking with your cell phone in hand!

10. Need to clean the house?  Put on those workout clothes, blast your favorite tunes and get cleaning at a faster pace than normal to burn and work those muscles.

11. Got a work conference call?  Pacing around your office will add steps to your day while still tacking your project.

12. We all want a trim waistline…. take one minute a day to plank on your elbows and toes which works our transverse abdominis muscle which helps narrow your waistline.

 

 

11-05-2014
Posted in: Fitness
04
NOV
By Golden Door

Stuffed Red Apples with Cardamom Fennel Chutney

By Golden Door
Posted in: Recipes

Warm, Stuffed Apples – an easy fall treat for a crowd, or for just a few! This recipe features Red Vein Apples paired with cardamom fennel chutney. These tasty bites are awaiting guests to nibble on them before dinner.

Recipe:

Red Vein Apples

2 bulbs of fennel cored and diced

1/4 tsp ground cardamom

1tsp EVOO

1 TBSP lemon juice

 

Halve the apples and remove the core. Season with salt & pepper, sear flesh side down in a Teflon coated sauté pan on med heat. Remove once they begin to brown 2 min. In the same pan add oil and fennel sauté till tender. Add cardamom and cook an additional 2 minures. Add lemon juice mix and remove from the heat. Let mixture cool and then fill the apples. Garnish with fennel frond.

 

11-04-2014
Posted in: Recipes
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