Keep your immune system healthy this winter

Winter wellbeing

Your immune system is your body’s first line of defence against illness. Its function is to find and kill organisms that are foreign to the body. There are many positive lifestyle choices you can make to strengthen your immune system, particularly during winter when you’re more vulnerable to getting sick. 


Cold weather tends to cause us to stay indoors and avoid physical activity. It also brings us in closer contact with other people. All of these, particularly the lack of exercise, induces a stress effect on our bodies and increases the production of cortisol.

This increase in cortisol affects the ability of our white blood cells- the ‘killer cells’ of our immune system- to respond to possible threats to our bodies.
So, it’s important that we keep our stress levels low to keep our immune systems functioning. This means keeping up a decent level of physical activity and ensuring we get enough rest and relaxation- particularly when it comes to sleep.

What you eat can also go a long way to maintaining a well functioning immune system. Your diet needs to be well balanced and incorporate foods rich in vitamins B12 and B6, E and A as well as be provide you with sufficient iron and zinc.

Remember that the best cure is prevention- by making positive lifestyle choices you can make it through the winter months in good health.

The importance of relaxation

The mantra of too much work and not enough play is becoming more and more apparent in our busy lives. Practicing the art of relaxation is essential to achieving work/life balance. Relaxation is not a discipline or a chore; it is simply taking time out to focus on you.

Relaxation has many benefits. It helps keep stress levels down, improving overall mental health and giving the brain time to repair. Not enough relaxation can lead to serious problems, such as memory failure, mood swings, and even a heart attack.

There are many small ways relaxation can fit into our lifestyles. A little bit of down time each day can make a difference to your whole outlook on life. Taking 10 minutes each day to take a stroll outdoors, sit quietly before going to sleep, or listening to soothing music are some ways relaxation can be incorporated into our routines.

At Hopewood, we provide the ideal setting for relaxation and rejuvenation. All packages include a range of relaxation activities to suit every taste, such as:

-          Meditation and Breathing

-          Yoga

-          Tai Chi

-          Light Aerobics

-          Stretching

-          Dancing

-          Bush walks

Learning relaxation techniques at Hopewood can give you the start you need to make relaxation a regular part of daily life. Many of our guests find they leave Hopewood feeling physically, emotionally and mentally refreshed and ready to make positive life changes.

Food in focus: Carrots

Image by claireknights via Flickr

Carrots are no longer considered rabbit food; recent studies have uncovered the many benefits of including carrots in your diet.

Most people know that carrots have the highest Vitamin A content of any vegetable, making them good for the skin and slowing the aging process.

That great news aside, at Hopewood we love carrots because they’re easy to include as part of a balanced diet and are an easy to prepare snack, no preparation needed- just chop them up and eat them raw!

Steaming carrots makes them more easily digested and also makes nutrients more ‘bioavailable’ meaning that your body is better able to access the nutrients in carrots if they’re cooked. Whether raw or cooked, carrots have a low GI value which keeps blood sugar levels constant and lessens your hunger and feelings lethargy. 

However, it is important to bear in mind that cooked carrots do have a slightly higher GI value than raw carrots. So, it’s a good idea to eat them with vegetables that have a lower GI such as broccoli, cauliflower or spinach.

DID YOU KNOW:

• The orange colour in carrots is beta carotene, which is converted into Vitamin A. The deeper the orange, the higher the Vitamin A. This Vitamin A is what keeps our eyes healthy and is catalyst to the “carrots help you see in the dark” myth.
• Vitamin A is great for the skin and immune system.
• Carrots are about 87% water.
• Carrots were originally grown as a medicine not a food.

Hopewood is now running cooking classes to teach you how to prepare and enjoy gourmet vegetarian food. See the new food@hopewood page for more information.

Include more carrots in your diet with our fantastic salad recipe below:

Carrot and Cranberry Salad

This recipe is gluten, dairy and wheat free

1 carrot
2 tablespoons cranberries
1 tablespoon lemon juice
1 teaspoon lemon rind
½ teaspoon cumin seeds
1 tablespoon cut parsley

Method:

Wash the carrot, and use the lemon zester to shred the carrot into little pieces.
Zest the lemon.
Place the carrot and lemon zest in a bowl and add lemon juice and cranberries.
Roast the cumin seeds, heat until they pop and the aroma is distinctive.
Crush the cumin in a mortar and pestle. Sprinkle over the carrots.
At the last moment toss with parsley.

The People of Hopewood - Meet Leman

Meet Leman

Ever tried the wonderful juices at Hopewood?  If so, there’s a good chance that Leman made yours. Leman is the assistant to Chef John and she helps with the preparation of meals at Hopewood. 

How long have you been working at Hopewood?

8 years

Tell us a little bit about your role/job at Hopewood?

I work in the kitchen and my main role involves making juices, setting the tables for meals and general preparations for dining at Hopewood.

What do you enjoy most about working at Hopewood?

It’s such a peaceful location.  I love working with friends and sharing stories.  It’s also handy to be working with some excellent health professionals!

Do you have any tips for how you take care of your own personal health and wellbeing?

• Learn basic things about your food, such as nutrition and healthiest preparation tips
• Make time for yourself
• Exercise

What is your favourite memory of Hopewood?

My fondest memory was the first Christmas party I attended.  Everyone was so happy to be surrounded by close friends with whom they work and I was so excited to be a part of that group.

What is your best piece of advice for healthy living?

Cook your own food and use only fresh produce.

The People of Hopewood - Meet John

Meet John

John Estival is the chef at Hopewood Health Retreat. You can often find him in the kitchen cooking delicious vegetarian dishes or in the dining room giving food demonstrations and offering tips about healthy eating.

How long have you been working at Hopewood?

6 months

Tell us a little bit about your role/job at Hopewood?

As head chef, I am responsible for the catering at Hopewood.  I also give cooking demonstrations for the guests and am looking forward to teaching cooking schools this autumn and winter.

What do you enjoy most about working at Hopewood?

Hopewood is the best place I ever worked in, the team is great and I can be innovative and creative in my job.  The surroundings are breathtaking.

Do you have any tips for how you take care of your own personal health and wellbeing?

• Live a Happy and Healthy life.
• Everything in moderation.
• Be kind to your fellow beings.

What is your favourite memory of Hopewood?

My favourite memory was Christmas Day lunch.  It was so good to see a full dining room of joyous people celebrating the holiday spirit and enjoying good healthy food.

What is your best piece of advice for healthy living?

Don’t worry, help where ever you can and enjoy life to the fullest.  

Hopewood wins OrganicSpa ‘Spa of the Year 2011’ award

In February, Hopewood Health Retreat was awarded the OrganicSpa “Spa of the Year Award” for 2011.  Our beauty & massage therapists love using Organic Spa’s spa and beauty products and were thrilled to win this prestigious award.

Hopewood staff with their OrganicSpa "Spa of the Year Award"

 A favourite with our staff and our guests, OrganicSpa skincare products are a truly natural alternative, combining medicinal levels of Certified Organic plant extracts with 100% natural ingredients.

And just a reminder, there’s a few more days left in our OrganicSpa Giveaway. Book any OrganicSpa Beauty or Body Treatment in February or March 2012 and go into the draw to win OrganicSpa Facial products valued at $170.

*A ticket will be issued by your therapist at the end of the treatment. Winner will be drawn on 1st April 2012 and notified by phone. Prize will be posted to winner.

Read on to find out which OrganicSpa products our Staff members love...

My favourite OrganicSpa product is the Body Salt Scrub. This delicious scrub leaves the skin soft and supple for days. It left my skin feeling softer than it ever has. I will definitely keep using this product, give it 5 stars and highly recommend that others use it. -Kelli

Two of my most important OrganicSpa products to improve my skin are the Face Exfoliant and the Rosehip Oil. I love the OrganicSpa Face Exfoliant because it is creamy and gentle on the skin while hydrating and removing impurities and dead skin cells. It can be used on most skin types 2 to 3 times per week. The rosehip oil works to repair the deeper levels of my skin. It is wonderful to use at night to rehydrate the drying effects of the Australian sun. I hope you enjoy these natural organic products that will leave your skin feeling and looking wonderful. -Shannon

I love the OrganicSpa Body Butter the most. It is packed with nourishing coconut oils, cocoa seed and Shea butter as well as being rich in vitamin A and E. I find this product heals, soothes and protects my skin. You’ll find it is quick to absorb, penetrates deeply to lock in the moisture and keep the skin healthy and hydrated. I love to use it after showering and find it very effective on my stretch marks. -Karen

I love the Gel Mask. It is a fantastic ‘pick-me-up’ mask that will tighten and lift the whole face. It is great for puffiness, dehydration and fine lines. In summer I keep it in the fridge for a very refreshing eye or face treatment. It has amazing results, I love it, love it, love it! -Ruth

Photo: Kerrie (Beauty/ Massage Therapist), Maryanne (Beauty/ Massage Therapist), Jennifer (Assistant Manager and Spa Manager), Sharon (General Manager) , Anna; Back left to right Ruth (Beauty/ Massage Therapist), Karen (Beauty/ Massage Therapist)

The People of Hopewood - Meet Val

Meet Val

Val has studied spiritual healing and yoga, qualifying as both a Hatha Yoga and an Ashtanga Yoga teacher. Val is also a qualified staff trainer, has qualified in Hypnotherapy and Time Line Therapy and is a Master Practitioner of NLP. With 20 years experience in the health industry, Val incorporates all her wide variety of knowledge into the various interesting and insightful workshops and counselling and stress management sessions which she facilitates at Hopewood.

How long have you been working at Hopewood?

20 years

Tell us a little bit about your role/job at Hopewood?

I teach yoga, meditation and relaxation.  I also do stress management, visualisation and life coaching sessions.

What do you enjoy most about working at Hopewood?

Everything!  Interacting with staff and guests is my favourite part of every day.  I love being a part of such a wonderful retreat and I love taking advantage of all the healthy food that John cooks!

Do you have any tips for how you take care of your own personal health and wellbeing?

I think it is important to aim for creating balance in my life.  All of the advice that I give guests, I use myself.  I always try to “walk my talk” by living a healthy lifestyle.

What is your favourite memory of Hopewood?

I always enjoy facilitating staff training.  It is so rewarding to teach our new employees and watch them grow.

What is your best piece of advice for healthy living?

Love greatly, laugh a lot and keep in mind that life is short and precious.