Happy New Year!
EXERCISE
You've heard it before: The best way to stick to your exercise resolve is to find something you actually enjoy. Once it turns into a grueling routine, you're more likely to ditch it. Some people can log hours/days/weeks on a treadmill or elliptical machine, but for those of us who need more stimulation to adhere to a fitness regimen, here are some ideas.
Nia, an acronym for Neuromuscular Integrative Action, sounds like an intimidating clinical procedure, but in actuality, it might be the most fun workout you've had standing up. A hybrid of modern dance and martial arts (tai chi, tae kwan do, and aikido) with yoga poses mixed in, each class is a unique experience choreographed to exceptionally groovy music that encourages movement, fluidity, and expression. Carrie Peters leads weekly Nia classes including the popular Saturday morning one at Dance Mission Theater. When was the last time you found yourself simultaneously sweating and smiling? (OK, don't answer that; I meant in public.) When you're at a Nia class, you're encouraged to look around, and feel the energy of the other dancers while you explore your body's natural rhythm. You'll notice smiles on the faces of your fellow dancers as they sashay around the room. Unlike the punishing step aerobic classes of the '80s and '90s, Nia stresses compassion toward self and the body. The movement is done barefoot à la Isadora Duncan. Dance steps are easy to pick up, and at times you're instructed to freestyle, which can look a bit like a Grateful Dead concert but feels really good. The blend of East and West results in a cardiovascular workout with strong, empowering martial arts moves, graceful spine-lengthening stretches, and touches of playfulness and whimsy. Carrie Peters teaches at the Embarcadero YMCA (169 Steuart at Howard 391-9622) and Dance Mission Theater (3316 24th St. at Mission, 826-4441). Check out her Web site at www.bodysamadhi.net. For more information about Nia and to find other classes in the area, go to www.nia-nia.com.
Go climb a wall! Mission Cliffs is an indoor climbing gym with 14,000 sq. ft. of climbing terrain, a 50-ft.-high lead wall, and 2,000 sq. ft. of dual-level bouldering. It looks like another planet. They offer instruction in belay safety for beginners, private lessons for the more advanced to perfect technique, and monthly clinics on bouldering, lead climbing, crack climbing, and preparing for the outdoors. Once you've mastered basic safety, anchors, knots, and rappelling, take it outside with one of their outdoor climbing workshops -- Rock I, Rock II, and Intro to Bouldering. Mission Cliffs also has a complete weight room and saunas. Mission Cliffs: 2295 Harrison @ 19th St., 550-1515, www.touchstoneclimbing.com.
Are you a joiner looking for weekend fun? If so, consider Bay Area Outdoor Adventures, a club for "over-worked, under-played professionals" looking for a hassle-free way to get out and play. Activities include a beach horseback ride and barbecue, winter camping and backpacking in Lassen, cave crawling and rappelling at Moaning Caverns, an Año Nuevo seal walk, and a canoe tour of Sonoma. The Outdoor Adventure Club also organizes vacations like trekking in Patagonia, horseback riding in Chile, or the ultimately exotic Kilimanjaro climb and safari. Closer to home, the OAC cabin in Tahoe is open to members until April 6. Weekend trips to the cabin include lodging, meals, discounted lift tickets, Jacuzzi access, and a carpool list to help get you there. Bay Area Outdoor Adventures: 954-7190, www.sfoac.com.
For the ladies, Adventurous Woman Sports offers classes and "fun days" from samba to scuba. Patient female instructors teach classes and clinics in fencing, mountain biking, fly fishing, sailing, and snowboarding and lead excursions like outrigger canoe trips on the Bay. It's not
all for the girls though. Programs including golf at Pebble Beach and a trail ride and wine tasting at Garrod Stables in Saratoga are coed. Adventurous Woman Sports: 800-80-WOMAN, www.adventurous.com.
When I was little, "dance" meant ballet and tap. If you got really crazy, you could go for jazz or modern. OK, I grew up in a really white suburb. Fortunately we live in a culturally diverse city where dance means salsa, Afro-Cuban, hip hop groove, Afro-Brazilian, hula, Afro-Haitian, flamenco, rumba, swing, break dancing and belly dancing. Rhythm & Motion Dance Center offers a roster of dance classes that blows the little studio in my hometown away. Classes are organized into categories like "Dances of the African Diaspora," "Partner/Social Dance," "Global/World Dance," and "Hip Hop, Jazz and Tap." Popular and high energy, the "Dance Workout" and "Essential Rhythms" classes draw on hip hop, Latin, and African movement and are structured to include a warm-up; cardio, leg, arm, and abdominal work; and a cool-down. Also offered are kids' classes, yoga, and 8-to 10-week dance workshops. If you're unemployed and want to dance away the blues, contact their work-exchange program and trade your flyering skills for a flamenco class. Another studio, Dance Mission Theater, offers classes like hip hop, rhumba, Afro-Cuban folkloric, and break dancing. Here you can also explore Wushu martial arts, Nia, capoeira, and Feldenkrais. Or stick to the classics -- ballet, tap, jazz, and modern. Check their Web site for events and performances. Rhythm & Motion Dance Center: 1133 Mission (between 7th & 8th Sts.), 621-0643, www. rhythmandmotion.com. Dance Mission Theater: 3316 24th St. (at Mission), 826-4441, www.dancemission.com.
Gyrotonic/Gyrokinesis
At first glance the equipment at Marina Gyrotonic looked like medieval torture racks, with weird straps and pulleys attached to weights on a wooden frame, but after a few minutes on the expansion system apparatus, I knew I was going to like this research. In the spacious studio bathed in natural light and soothing colors, Clare Cleveland led me through a workout that was challenging yet low impact -- I felt like I was doing something really good for my body. Working in circular motions with synchronized breathing to stretch and strengthen muscles and open up range of motion of the joints, a gyrotonic workout feels like yoga with resistance -- the resistance of the weights allowing for a more thorough stretch.
The basis of the machine work is called gyrokinesis and was developed by Romanian ballet dancer Juliu Horvath, after he sustained an injury. Beginning with self-massage and focused breathing, gyrokinesis flows into a series of movements that work the entire body through all natural ranges of spinal motion -- forward, backward, side-bending, rotational, and circular. Unlike yoga, it doesn't involve body postures that are held for long periods of time. The focus instead is on a sequenced flow of movement and breath, making it feel more like a dance class than a traditional yoga class.
While gyrokinesis is done on the mat, individually or in groups, a gyrotonic workout uses machines and a trainer. The movements, typically done on the "combination pulley tower," are based on the principles of gymnastics, swimming, ballet, and yoga. Major muscle groups are worked both interdependently and in an integrative manner. The result is long, lean toned muscles, improved flexibility, alignment and coordination, and increased mobility of joints. Marina Gyrotonic offers a free gyrokinesis class on Saturday mornings. Class size is limited, so call ahead to secure a place. Clare Cleveland also teaches an alignment-oriented yoga class on Monday and Friday mornings. Marina Gyrotonic: 2266 Union (at Fillmore), 561-0768, www.marinagyrotonic.com.
Check out the Mind/Body/Spirit section of this guide for more alternatives to help keep your exercise resolution, including yoga and Pilates.
LOSING WEIGHT
This is another biggie. Whether it's losing those few pounds that crept on during the holidays or a more substantial amount, this is one of the most common resolutions people make -- and break. We consulted registered dietician Mikelle McCoin, president-elect of the Bay Area District of the California Dietetic Association and nutrition educator at the Gladstone Institute of Cardiovascular Disease at UCSF, to get the downlow on successful weight loss and nutrition.
What action do you recommend for someone who's serious about losing weight?
If someone wants to learn to make sustainable behavior changes, I recommend that he or she make an appointment with a registered dietitian or join a group support weight-loss program. To find a registered dietitian, log onto www.eatright.com and search for a dietitian in [your] zip code under "find a dietitian."
What can they expect from a consultation?
An RD will help you develop a food and exercise plan designed to achieve certain nutritional goals, like weight loss. This plan will be based on your activity level, nutritional needs, lifestyle, and food preferences. The dietitian will work with you to decide if you want to make changes to your diet, exercise, or both.
Are there any programs you recommend, like Jenny Craig or Weight Watchers?
I recommend any weight loss program that takes into account personal needs and lifestyle. A good plan should teach you how to make healthy food choices, use low-fat cooking techniques, and do smart grocery shopping. A plan that recommends that you only buy their food products will most likely not provide you with the tools to make changes that will last a lifetime.
It's confusing: Should we be counting calories or carbs, or looking at fat content?
Weight loss ultimately boils down to plain old calories. It can only be achieved when the calories you eat are less than the calories you burn. The reason why fat gets so much attention is because it has double the calories when compared with protein and carbohydrates. So if there are three diets, all equal in calories, but one was comprised of all fat and the other two were all protein or carbohydrates, you would lose the same amount of weight. A good tactic is to eat a low-fat diet and replace the fat with whole-grain carbohydrates, because by doing this you will automatically be saving calories! But just because a food is low in fat does not mean it is low in calories. Often fat is taken out of the food only to be replaced with lots of sugar. The result is a low-fat food that is high in calories.
Can you give us tips some tips for weight loss?
I recommend making small changes that you can stick to. Don't try to change everything all at once. Ask yourself what you can change without feeling deprived. Then make gradual changes. If you love ice cream and eat it daily, don't go cold turkey. Instead, have a small dish every other day. This saves about 600 calories in one week.
What's your position on the low-carb diets like Atkins and the Zone?
If you look at the calorie levels of these diets they are anywhere between 900 and 1,500 calories per day. If you compare this to the average American's caloric intake, which is 2,095, it is little wonder that people end up losing weight. It is all about the calories. If people follow these diets as prescribed they will end up losing weight. Unfortunately the Atkin's diet is also very high in saturated fat, which raises LDL [bad] cholesterol. Any diet that restricts an entire food group is most likely a quick fix rather than a well-balanced, sustainable, healthy eating program.
Do any herbs or fat-burning pills/powders work? Ephedra, Pyruvate?
There is no quick fix to weight loss. Again, weight loss comes down to calories in versus calories out. Be wary of dietary supplements. These are not regulated or standardized by the FDA and therefore not rigorously tested for effectiveness and safety.
Are there benefits to drinking soy milk, and if so, what are they?
Soy products are an excellent replacement for other sources of protein in the diet. Usually protein comes from animal products like red meat, pork, chicken, and fish. Some of these foods are high in saturated fatty acids and dietary cholesterol, which raise the LDL cholesterol in the blood. Soy is a source of protein without the saturated fat and dietary cholesterol. Also, in large amounts soy can lower LDL cholesterol levels.
Are there any ³miracle² veggies and fruits that are loaded with nutrients we should be eating?
All fruits and vegetables are miracle foods. Recent re-search shows that women who eat more than three fruits and vegetables per day can reduce the risk of death regardless of many risk factors, including body weight. They are loaded with vitamins, minerals, antioxidants, phytochemicals, fiber, and water. Looking for fruits and vegetables with rich colors like orange, red, and deep green will give you a burst of all these nutrients.
Name some foods with ³hidden² calories or fats.
Many foods -- alcohol, fried snack goods, whole milk, nuts (although these can be very good for you as long as they fit within your calorie level), hard candy, some protein supplement bars, syrup flavorings and chocolate in coffee, and "fruit" smoothies, which often have two scoops of frozen yogurt in each item.
What should we know about trans-fat?
Trans-fats are dangerous because they are loaded with calories and bad for cholesterol values. They raise LDL [bad] cholesterol and lower HDL [good] cholesterol. It is best to avoid trans-fatty acids. However, because foods containing these fats are not labeled, it can be difficult. You can avoid trans-fatty acids by limiting intake of fried foods, stick margarine (opt for soft margarines), and snack foods. You can also look for foods that are labeled "trans-free."
Everyone recommends yogurt on diets --why?
Yogurt is good whether you are dieting or not. Yogurt provides a good source of calcium that's not readily available in foods, and it is an excellent source of protein.
What about alcohol? How many calories in a glass of wine? A beer? A cocktail?
Alcohol is a big source of calories. A 6-oz. glass of wine has approximately 120 calories. A 12-oz. bottled beer is 150 calories, but remember most bars serve 16-oz. pints, which can contain 200 calories or more. A cocktail -- normally 1 oz. of 80-proof alcohol and 4 oz. juice -- has approximately 120 calories, but may vary according to serving size and alcohol content. If you can't resist an alcoholic beverage but are trying to diet, try a light beer with less than 100 calories or a cocktail with diet soda.
Any good beverage options while trying to lose weight?
The best option is water. Other choices include any low- or no-calorie drinks such as Crystal Light, unsweetened ice tea, and diet soda. Beware that some of the "designer" waters have added calories that can sabotage your weight-loss efforts. Many people think that drinking juice is a great addition to a weight-loss diet. Unfortunately, juice is a very concentrated source of calories. If you are trying to lose weight, try to limit your intake to 4 oz. of juice daily, or, instead of drinking juice, try to eat the whole piece of fruit, which will provide more fiber. For more information contact Mikelle McCoin at mikellegood@hotmail.com.
ATTAINING YOUR LIFE GOALS
So you want to write a novel, start a business, change your life? Maybe you have a "to do" list that's three pages long, filled with goals, ambitions, ideas, intentions -- all good, of course, but you're having trouble achieving them. You need a little push, a dose of inspiration. You need a Life Coach. Part therapist, part career counselor, part cheerleader, yet none of the above, a coach can help you jump-start your ambition and set you on the road to self-actualization. A Life Coach holds his or her clients accountable for their goals and assists them in visualizing success and mapping out strategies to get there. They provide tools, support, and structure to help you accomplish more both personally and professionally. Like athletic coaches, they work to empower people, improve performance, break old patterns that don't work, and encourage steps toward reaching true potential.
Coaches vary in their specializations -- business development, entrepreneurship, creativity, spirituality, relationships, time management, career change, life purpose, even nutrition and health. San Francisco- based coach Jen Dalton says coaches are there to believe in you, collaborate with you, and offer new ideas you may not have thought of.
"I keep you on track and encourage you to take that leap and have the integrity to do what you say." Coaching is usually done over the phone in weekly half-hour sessions. Many coaches offer free 30-minute trials, enabling clients to try out a few until they find the right fit. For more information and to find coaches near you, go to www.sfcoaches.org or www.-coachfederation.org. Jen Dalton can be contacted for appointments and referrals at 412-8784 or jen@p4coaching.com.
GETTING HEALTHY
Lots of people are looking at their health through a different lens these days and exploring alternative (and sometimes ancient) approaches. It's clear that the concepts have hit mainstream America when Newsweek does a cover story on alternative and complementary medicine and Time devotes an entire issue to the subject. Here is some information about two such practices.
Ayurveda
If this year's commitment to yourself is to lead a healthier life, an ayurvedic consultation is a good way to start. What is it, you ask? Think Deepak Chopra and you're getting warm. Ayurveda (pronounced aye-yur-vay-da) is the world's oldest continually practiced holistic healthcare system, originating in the ancient traditions of India more than 5,000 years ago.
The word is derived from Sanskrit and means knowledge or wisdom of life. Ayurveda recognizes that all bodies are unique, and while one diet or herb might work for one person, it may not have any positive effects on another. Vedic science seeks to achieve harmony of the body, mind, spirit, and senses with nature.
An initial consultation consists of detailed questions about your health, habits, medical history, and (very important) your daily routine. The practitioner then determines what type of constitution (or dosha) you have, which is based on both physical and emotional traits. There are three types of dosha that correspond with the elements of the earth: vata (air and ether), pitta (fire and water), and kapha (water and earth). After discovering which group you belong to, the ayurvedic advisor can begin to develop a plan for you to create an environment in your body for optimum health and healing. This might include herbs to aid digestion, a rejuvenating tonic, self-massage oil, aromatherapy, or recommendations for changes in your routine and diet. The practitioner often custom blends herbs to treat the whole body -- clearing out toxins and restoring the balance of elements. The treatment is individualized based on your dosha and level of dedication to the plan.
Ayurvedic consultant/massage therapist and owner of Gaia Tree, Holly Zoffoli likes to educate her clients on concepts of ayurvedic medicine that she says are easy to grasp. "I want to give them tools to use and help them make good decisions to achieve balance." An example? "The wrong foods can cause imbalance," she says. "Remember, food is our medicine." For more information on ayurveda check out www.holistic-online.com/ayurveda or www.ayurvedic.org. Gaia Tree: 575 Hayes (at Octavia, 255-4848).
Acupuncture
Resolve not to tolerate pain this year! Years of bartending and catering left me with serious back problems and chronic pain. The journey to healing my back has been long and arduous. For years I shuffled around from my general practitioner, who prescribed Vicodin, (gee, thanks, I'm still in pain but now I just don't care as much about it), to a podiatrist (who gave me $200 custom-made orthotics that did nothing), to physical therapists (lots of great theory and exercises, but no results), a chiropractor (kind of a hack -- no questions or advice, he just cracked my back, then was on to the next patient before the examination table was cold). I had an MRI and tried specialized yoga classes and massage, anti-inflammatory drugs and salves, ice packs, and hot baths, all without any relief.
Finally, on the repeated advice of a friend, I went to see an acupuncturist. I knew it was different right away. On my first session with Jamie Goodman, I filled out a detailed intake form with specific questions about my symptoms, digestion, elimination, quality of sleep, menstrual cycle, food choices, daily routine, and habits. Jamie spent half an hour going over the questions with me, asking more, and taking notes. Then she took my pulse, looked at my tongue, and massaged my stomach. While I kept wanting to get back to the reason why I came -- my aching back -- she seemed interested in all kinds of other stuff: Did I eat ice cream? Wheat? Raw vegetables? Drink coffee? Icy drinks? Smoke? She coached me on a breathing technique, then strategically stuck me with the pins (which didn't hurt -- a tiny pinch). Afterward, she gave me Chinese herbs to take home. I began to feel some relief after the first session, and within a couple of months my pain level decreased by about 80 percent.
Two years later, I still see Jamie for "tune-ups," but I no longer suffer from chronic, daily pain. Acupuncture and Chinese medicine are also used to treat a myriad of conditions including migraines, sciatica, cramps, carpal tunnel, heartburn, addictions, depression, stress, endometriosis, and even the common cold. Jamie Goodman, Licensed Acupuncturist: 750-9227, jamielynn- goodman@onebox.com. She practices at The Mindful Body.
MIND, BODY, AND SPIRIT BALANCE
Yoga
These days it seems like half the population of this town owns a sticky mat and knows what "savasana" means. Yoga, the ultimate mind/body/spiritual practice, has filled a certain void, and whether you're sweating out toxins at a Bikram class or fine-tuning tadasana at an Iyengar studio, to live in San Francisco at the beginning of this millennium means the odds are good you've taken a class.
The yoga experience varies widely. On the one hand, you have Michael Cooper's warm-and-fuzzy "soulflow" hatha class at Yoga Tree Valencia. On a recent Sunday morning, after an intense series of sun salutations, the class meditated to Here Comes the Sun while Michael, a likable, affectionate sprite, sprinkled the silence with platitudes like, "the love you take is equal to the love you make." Ganesh meets the Beatles -- George would have been proud.
At the other end of the spectrum, Joe Naudzumas holds Iyengar boot camp at the Iyengar Yoga Institute of San Francisco in the Sunset district. His disciplined approach is in stark contrast to the touchy-feely, spiritually oriented style of many practitioners. No mood lighting, "om" chanting, or lavender-scented eye pillows here. Joe's obsession with proper alignment and attention to minute details imparts confidence that has won him a devout following. Students leave his class feeling as though they really got it, and didn't hurt themselves getting there. His random comments and occasional rants on world events and politics add a refreshing dimension of humor, nonexistent in most yoga classes.
Whitney Manger teaches smooth, graceful yet challenging vinyasa flow classes at Strong Heart, Strong Body and Greenpath Yoga. Simply watching her move inspires you to stretch a little further and start practicing those downward-facing dogs at home more often. At The Mindful Body, a wide selection of classes and teachers allows for exploration in hatha, astanga, pre- and post-natal, Pilates mat, and a reduced-price community yoga class. Roy Bergman's "stretch, release, and heal" class is a good option for beginners or anyone who has sustained an injury. His voice is soothing and the pace is relaxed. The Mindful Body also offers a solid intro class and cost-saving first-time specials. For more information on the studios mentioned above, check the SF Yoga Studios listings below.
Pilates
"I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They'd be happier." -- Joseph Pilates in 1965, at age 86
The über-confident Pilates developed a method of physical and mental conditioning that incorporated traditions from zen, yoga, and reflexology as well as his knowledge of anatomy and observations of the movement of animals. The equipment was originally designed to rehabilitate soldiers during World War I. Later, when Pilates emigrated to New York, the method was embraced by dancers such as Martha Graham and George Balanchine -- not surprisingly, since Pilates improves flexibility and strengthens the body, without building bulk, and has low impact on joints.
Pilates is a combination of precise movements done on specialized equipment, under the guidance of a trainer, and a series of floor exercises generally referred to as "mat Pilates." In response to the popularity of Pilates, a number of studios have sprung up in San Francisco. Laura Marquit runs a cozy, comfortable one in the Marina called Joyful Movement. A specialist in rehabilitative and fitness-oriented Pilates, she has a firm grasp on physiology, which she ably demonstrated in her thorough physical assessment of me when I arrived for my session (who knew I was so out of alignment?). Laura's easy manner enhanced what proved to be an enjoyable and illuminating session. I felt a new awareness of my body, movement, and posture.
For a completely different Pilates experience, my friend and I booked a "duet" session with Tiffany Parish at the funky Xenodrome space in the Mission. Tiffany, who performs gravity-defying aerial feats with the Xeno ensemble, brings a background in dance to her training. She started us out with some spine stretches done on the floor using props. Afterward, she led us up to the loft, where candles burned in one corner and classical music played, and put us to work on the Reformer -- the centerpiece of Pilates equipment, which looks like a big wooden box frame with springs that increase resistance and a seat that slides back and forth. While the two atmospheres were completely different, both sessions left me wanting more Pilates.
Since private and semi-private Pilates sessions can be prohibitively expensive (most privates cost around $60), many people opt for mat classes to strengthen their "core." The Ellie Herman Studio offers an array of reasonably priced classes, from beginning mat to advanced reformer, as well as mixed-level yoga. Most classes are eight weeks long. Also available are private and semi-private sessions, acupuncture, rehabilitation services, and intensive workshops. Joyful Movement: 2828 Octavia, 440-3846, www.joyfulmovement.com (ask about Laura's affordable introductory offer). Bodicraft at Xenodrome: 1320 Potrero (at 25th St.), 285-XENO, www.xenodrome.com (Tiffany also does mat & physioball classes). Ellie Herman Studios: 3435 Cesar Chavez (at Valencia), 285-5808, www.ellie.net.
Spa Treatments/Massage
Here's a resolution you'll want to keep. Treating yourself to a luxurious massage, facial, or body treatment, or simply lounging in a spa for the day, can do wonders to rejuvenate body and soul. For the ultimate San Francisco spa experience, start at the top -- book into the Nob Hill Spa at the Huntington Hotel, and choose from more than 30 restorative treatments like the Bali Ginger Spice Scrub, the Green Tea Facial, or the ScenTao Hot Stone Aromatherapy Massage. Or greet the new day with a morning Ener-Chi class, a fusion of chi kung, yoga, and Pilates, then linger by the infinity pool in the enclosed two-story atrium that overlooks the city while you sip ginger iced tea. After a eucalyptus steam you're ready to contemplate the spa menu, featuring dim sum delicacies like shiitake mushroom shiu mai or ginger chicken pot stickers.
The acupressure facial at Sunset Sauna & Massage is a worthwhile indulgence. First your face is swathed in hot calendula and peppermint-scented towels, then your skin is lightly spritzed with rosewater, and for the next hour the aesthetician stimulates acu-points on your face, neck, and shoulders, releasing tensions you didn't realize you had. Other services available here include the Salt Glow scrub, kelp and aloe body wraps, and a rose petal mini-facial.
For those serious about results-oriented massage, the talented staff at The Mindful Body offers a variety of massage styles, seven days a week. To get the right massage for your needs, first brief yourself on the methods, then chose a technique that appeals to you, or ask for integrated bodywork and combine a few. Here's the lowdown on some popular techniques:
Swedish: Usually done with oil or lotion, it is comprised of long, relaxing, soothing strokes. Shiatsu: A Japanese style involving rhythmic finger pressure on specific points to release tension and stimulate circulation. Deep-tissue: As the name suggests, an intense massage that works through layers of muscle to bring relief. Sport: Targets specific muscles, reduces strain and discomfort from training, reduces chance of injury, and aids performance of athletes. Reflexology: An ancient healing art -- points on the foot that correspond to organs of the body are stimulated, and feet are often soaked in an herbal bath.
I literally floated out of BodyTonic after a 75-minute treatment that included orthobionomy massage, which involves gentle repositioning of the body to reduce tension and pain, improve circulation and promote relaxation. Other spa services available here are tradional massage techniques as well as acupressure, manual lymphatic drainage, and vibrational healing.
To experience the relaxing Japanese tradition of communal bathing, spend a few hours at the Kabuki Springs & Spa. Facilities include a hot pool, cold plunge, dry sauna, and steam room. Both Japanese-style seating bathing areas and Western-style showers are available. Added touches include complimentary bath products like sea salts and chilled cucumber facecloths, as well as refreshing teas and lemon-infused water. The springs are open to women Sunday, Wednesday, and Friday and to men on Monday, Thursday, and Saturday. Tuesday is coed, and bathing attire is required. The Kabuki also offers spa services, specializing in Japanese amma/shiatsu massage. The Nob Hill Spa at the Huntington Hotel: 1075 California (at Jones), 345-2888, www.nobhillspa.com. Sunset Sauna & Massage, 1214 20th Ave. (at Lincoln), 753-2559. The Mindful Body, 2876 California (at Divisadero), 931-2639, www.themindfulbody.com. Kabuki Springs & Spa, 1750 Geary (at Fillmore), 922.6000, www.kabuki-springs.com.
Meditation
On a rainy Monday night in December, I drove across town to Cherie's Hair Design on Judah St. to attend Nestor Perez's meditation circle. I had no idea what to expect -- I'd never "officially" meditated. Images of monks, crystals, and New-Agey priestesses fluttered through my head.
When I arrived, the salon had been transformed into a beautiful, peaceful space with fresh flowers, candles and comfortable chairs. Nestor, who is charming and quick to laugh, bears little resemblance to a monk or priestess. He offered me a slice of macrobiotic pear pie. I asked him why people should meditate.
"We meditate to gain freedom from the torments of our minds -- the expectations, fantasies, behaviors, and destructive emotions," he explained, "When we aren't fantasizing or expecting anything more, we see things as they really are. We learn to slow down and sit still, and by doing so we gain inner power, balance, and clarity."
I voiced my concerns about not being able to empty my mind of thoughts. He laughed, responding, "In meditiation we don't try to empty the mind of thoughts -- that's impossible, but we can train ourselves to accept them and flow with them, like a surfer on the waves." This made me feel better.
Asked about the benefits of meditating, Nestor explained that it helps to see things clearly and have control of thoughts, emotions, and behaviors. Meditation lessens the mind's tendency to misperceive, allowing us to cope with problems in a more constructive manner. On a physiological level, it can bring the brain-wave pattern into an alpha state, which is a level of consciousness that promotes healing, reduces blood pressure, and relieves pain and stress. Other advantages of meditation are improved memory, vitality, and learning ability.
After some warm-up stretches, we sat down to meditate. I wasn't sure I could really sit still for any length of time, but with Nestor's gentle coaching, the group and I meditated for half an hour, and while I didn't reach a state of transcendence, I left feeling profoundly relaxed yet alert and content. No monks, no crystals -- and the pear pie was delicious. Practical Meditation with Nestor Perez meets on Mondays and Tuesdays at 2309 Judah (at 28th Ave). For more information on this or his meditation and healing workshops, holistic health practice, or personal coaching, call 219-8314 or e-mail him at nestorperez@ureach.com.
TRAVEL
For those with wanderlust in their hearts, resolve to make 2003 the year to satisfy some of your travel fantasies.
A technique that works for me is to make an ambitious list of every place I'd like to visit during the next year -- from easy local trips like camping on Angel Island, a weekend at Yosemite, or a road trip to L.A. to more ambitious plans like meeting a friend in Portugal in May, Jazz Fest in New Orleans, and Cuba before it opens up. There's no way I'll make it everywhere on the list (e.g., Egypt -- probably not ideal in this political climate), but by mixing local goals with loftier ones, I can gather momentum to get out into the world.
For the spontaneous traveler, a few Internet sites enable you to take advantage of last-minute airfare and hotel deals. The aptly titled lastminutetravel.com recently had deals that included Alitalia flights to Italy for $399 r/t, British Airways to London from $109 o/w, and lodging bargains like 3-Diamond hotels in Vegas from $19 and weekday rates in Manhattan starting at $75.
If you're in need of a weekend escape and it's already Thursday, browse Site59.com for creative flight and hotel packages that eliminate 7- or 14-day advance purchase requirements as well as a lot of the hassle. A recent visit to the site revealed 206 packages leaving from San Francisco and included round-trip airfare and three-night hotel stay in Los Angeles starting at $157, New York starting at $406, and Jamaica at $448. With the click of a button you can upgrade to a fancier hotel or check out flight/car rental offers. Shop by price or destination; see international deals, top-selling packages, travel under $250, ski and beach trips, and luxury vacations.
Skyauctions.com is a fun, ebay-like auction site that allows you to bid on cruises down the Yangtze River, African safaris, and Hong Kong/Bangkok tours. There's a "buy it now" option for those who aren't into the bidding thing, plus alerts on last-minute auctions and "hot deals." Currently, the bid for a seven-day resort vacation in Cabo is $161.
Don't forget to call airlines directly to see if they have slashed prices or are offering any special deals, sometimes they offer the best prices around. And Bon Voyage!
