SLEEP SECRETS REVEALED

SWEETLULLABY

TREATMENTTRANSCENDENTAL

DISCOVER THE SHIRODOSHA MASSAGE EXPERIENCE

TECHNIQUESRELAXATION10SIMPLE

OSPA MAGAZINE

Health :: Spirit :: Spa November Issue 2011 www.ospalondon.com

Contents

02 Health Finding the Flower of Love, the Sleep Smell of Lavender and the

Colour of Mood.

03 Food News The benefits of herbal tea, the true Meaning of Diet and how

Blueberries really help memory revealed.

10 Food Bites Three deliciously simple recipes full of spring flavour and

summer fun.

18 Ten Simple Relaxation Techniques If you’ve ever found yourself needing to chill-out but can’t find the time, don’t panic, we have ten simple solutions just for you.

Features6 The Ayurvedic Shirodosha Massage We discover the ‘transcendental’ practice behind this unique,

specially designed treatment.

12 The Beauty of Sleeping The do’s and don’ts of sleep is explained in this guide to a good

night’s snooze.

Regular

Smelling the roses could well be more therapeutic than previously thought. Research headed by Nancy Etcoff, Ph.D. of Massachusetts General Hospital and Harvard Medical School found that people living with fresh flowers were more compassionate and kind toward others. The Home Ecology of Flowers Study also discovered that waking up to flowers can boost energy, happiness and enthusiasm throughout the day while also alleviating anxieties, worries and stress in the home. “As a psychologist, I’m particularly intrigued to find that people who live with flowers report fewer episodes of depressed feelings,” said Etcoff. “Our results suggest that flowers have a positive impact on our wellbeing.”

FLOWER POWER POSITIVE THINKING IS

KEY TO SUCCESSPositive thinking is “crucial” to a person’s success according to Malaysian author and motivational expert Dr Ching Eu Boon. He explains that excuses will take you nowhere, adding that wisdom is the way to deal with problems. “What is important is that we should always think positive in whatever situation, and be willing to open up our mind and seek out the solutions,” he concluded.

Taking a 10-15 minute siesta can increase alertness by as much as 54% and productivity by over 30%. Tests also show stress is reduced by 34% after an afternoon nap.

STAY ALERT, SIESTA

Health News

Oily fish aids eyesight

Root Causes Vitamin Boost

Eating oily fish such as salmon, trout and fresh tuna at least once a week could help protect your eyesight in later life. A European study published in the American Journal of Clinical Nutrition found that people who routinely ate oily fish were at least 50 percent less likely to have age-related macular degeneration than those who ate fish less frequently. Lead researcher Professor Astrid Fletcher from the London School of Hygiene and Tropical Medicine said: “As with most diseases of older age, there is a long period of development. You need to lay down those patterns of eating early in life.”

Nutritionists in the U.S. have named sweet potatoes as the best way of adding vitamin A into your diet. They said that because of its large beta-

carotene count (a rich source of vitamin A) and the ‘favourable’ taste, people were more likely to add sweet potato to their regular meals.

To put the figures into context, a single, moderate serving of the root vegetable accounts for nearly 40 percent of the recommended daily

vitamin A intake, while containing just 170 calories.

16 ONBOARDSPA ISSUE 03

Researchers at the National Public Health Institute in Helsinki have found that

women drinking herbal tea regularly had a 57 percent lower risk of developing breast cancer than those who didn’t, even after accounting for differences in smoking, diet and exercise. Tests comparing antioxidant-rich drinks like coffee, herbal and regular tea, wine, and fruit juice revealed that only herbal tea protects against breast cancer. “Although regular tea has more total antioxidants,” Tero Hirvonen, a researcher with the Finnish institute, explained, “we found that herbal tea contains more promising anti-cancer agents.”

Herbal tea reduces risk of cancer

The percentage of your recommended daily Vitamin

C intake gained by drinking 4 ounces of Pomegranate juice.

50

Food News

FOOD NEWS

It doesn’t matter what diet you use, new research has shown that the key to sustained and healthy

weight loss is limiting calories. A two-year study, in which over 800 subjects were assigned one of

four different diets, found that there was not a significantly better form of diet for losing weight,

and the most positive results were achieved by watching the amount of calories consumed.

The study’s lead author, Dr. Frank Sacks of Harvard University, explained: “We have a really

simple and practical message for people – it’s not so much the type of diet you eat, rather how much you put in your mouth.” Catherine Loria, nutritional epidemiologist and study co-author,

said that she was ‘encouraged’ by the findings, and issued some advice to people looking to

lose weight. “People do have to choose healthy foods,” she advised. “But I think the beauty of

the study is that it shows we have a lot of flexibility in terms of our dietary approach.”

Lose weight, eat less

NEW YOGHURT BACTERIA FIGHTS TOOTH DECAYThe bacteria found in yoghurt has many beneficial qualities, the least of which is its ability to improve digestion and bad breath. Now, scientists in Germany have developed a new strain of yoghurt bacteria that fights tooth decay by preventing binding cavity-causing bacteria from sticking to the teeth. Christine Lang, CEO of developer OrganoBalance, revealed that tests had shown a reduction in the mouth’s bad bacteria of up to 50 percent after eating the new yoghurt. “Standard yoghurt does not contain the cavity-fighting bacteria, so it’s not a substitute, but we do advise eating yoghurt regularly for its other benefits,” she added.

10The weight of chocolate in

kilograms British consumers eat

each year.

adults given

salt warningPeople are being warned about eating too much salt, even if they do

not add it to their food. New statistics from the UK government show

that 85 percent of men and 69 percent of women in the UK eat more

than the six grams per day recommended for adults. Three quarters

of the salt consumed is already in the food we buy – such as cereals,

soups and sauces – so health officials are urging people to read the

labels and choose foods with a low salt count.

This is a unique treatment that has been specifically designed for The OnBoardSpa Company, which combines the ancient healing

arts of Ayurveda and Aromatherapy. The treatment includes Shirodhara (warm oil flow to the head), Aromatherapy, Lymphatic

drainage, Marma point work and Deep Tissue Massage.

THE AYURVEDIC SHIRODOSHA MASSAGE

The Ayurvedic Shirodosha Massage is a unique treatment that has been specially created for O SPA London by combining the ancient healing arts of Ayurveda and Aromatherapy. With elements of Shirodhara, lymphatic drainage, Marma point work and Deep Tissue Massage, the therapy has been described as ‘transcendental’. Samantha Trace, O Spa Product Development Guru explains further...

Ayurveda (ah-yer-vey-duh) is an ancient system of healing from India that has been practiced for more than 5,000 years. These healing practices were first mentioned in the Vedas, a large body of literature which count among the oldest sacred texts in the world

The word ‘Ayurveda’ is Sanskrit for ‘science of life’. The Ayurvedic philosophy looks at the mental, physical and emotional imbalances that can occur in each individual with guidelines on how to promote harmony for the mind, body and spirit. The system categorises individuals into three main body types; Vata, Pitta & Kapha, called ‘doshas’. Each dosha is affected differently by the environment and lifestyle, and each person has an element of each dosha in their makeup, yet often they will have what is called a dominant dosha. This will determine how they and their body will generally behave in life.

When an individual is aware of their dominant dosha, it enables them to create a lifestyle that helps to support them and recognise factors that will aggravate them. The aim is always to create balance of the mind, body and spirit. To do this, certain foods, exercise and treatments are prescribed to bring harmony to the individual while great emphasis is placed on massage and body treatments as a way to balance the doshas. The main benefits of the massage is to soothe the nervous system, eliminate toxins and release deep muscle tension. Each massage is tailor-made for the clients needs by incorporating a specific aromatic dosha balancing aromatherapy blend.

SHIRODHARA – HEAD FLOWShirodhara is an Ayurvedic treatment of major importance to the success of the process. This potent therapy begins by slowly pouring warmed oil on the ‘third eye’, the brow chakra located in the centre of the forehead which clears the mind and brings on a profound sense of relaxation. It is ideal for mental stress, and related problems including poor memory, exhaustion, headaches, excess thinking, nervousness, anxiety, insomnia, mood swings and depression.

Classic treatments use sesame oil heated and poured from a copper pot directly above the head, whilst the client lays face up. A large bowl is placed directly under the head to collect the oil as it runs through the head and hair. The oil is then poured back into the copper pot to be used again. This process is repeated several times. Different aromatic oils and herbs are used to pacify the different dosha types. During the treatment the head is massaged using specific Ayurvedic techniques in tune with the specific dosha type, concentrating on the ‘Marma Points’, also known as Ayurvedic pressure points.

Benefits of ShirodharaAlleviates insomnia• Promotes mental clarity• Helps to improve memory/focus• Soothe anxiety, stress, panic• Eases headaches, migraines•

24 ONBOARDSPA issue 03 issue 03 ONBOARDSPA 25

MARMA POINTSMarma points are very similar to Shiatsu pressure points, acupressure points and reflex points. They all essentially access the external and internal body via channels of energy, and are gateways into the body’s inner energy pathways. Each point is related to a specific body part, and when stimulated correctly can have profound effects on the mind and body, allowing the channels of energy to flow freely and smoothly.

They are toned in a slightly different way to other pressure points as they are often what is called ‘worked’, meaning that the finger, thumb

or hand is massaged in circles over the specific point, when using the right hand clockwise and when using the left hand counter-clockwise. This has the effect of toning and aids elimination.

Benefits of the treatment:Soothes the nervous system• Eliminates toxins• Releases deep muscle tension• Balances emotions• Harmonizes Doshas• Rejuvenates•

Alleviates the following ailments:Aches & Pains• Stress• Anxiety• Insomnia• Cellulite• Poor skin condition• Low energy• Mood swings• Water retention• Stiff joints• Headaches/Migraines• Apathy/Poor motivation•

Vata (Air, Changeable)Just like the wind, change and irregularity are common features in a Vata type person; this will include their daily routine and meal times. Their weight can change quickly, and especially when stressed they will tend to loose weight. They tend to have prominent bones, their appetite will vary and they tend to feel the cold, having poor circulation. The Vata person loves warmth and sunshine. They are very active and use a lot of energy, so they can easily become drained and depleted. They tend to suffer from dry skin and hair. When under stress they are prone to disorders of the nervous system such as insomnia, lack of concentration, poor memory, fear, anxiety, as well as depression and panic attacks.

When they are in balance the Vata type person is very creative, enthusiastic and bright. They are full of initiative and new ideas. What helps to keep Vata in balance is regularity, yet they will do their best to create irregularity as they are drawn towards change. With the balance of some regular routines to daily life, this can anchor the creative resources of the Vata type.

LikesGentle calming exercises (such as Yoga/Tai Chi/Meditation/slow walks in nature)Spicy warm foodsCalming music, especially classical

Body/Physical ConstitutionThinLightSmall

Mental/Emotional ConstitutionEnthusiastic/ImaginativePerceptive/ExcitableLight sleeper/TirednessTendency to worry/RestlessOver exertion, hyperactivity

Imbalances may causeFearful/Nervous tension/Mood swingsScattered thoughts/Insomnia/AnxietyPMS/High blood pressure/ConstipationImpatience/Disturbed sleep

Pitta (Fire, Energetic)The Pitta-type tends to be well proportioned in build, with bright shiny eyes that are sometimes sensitive to sunlight. They are often warm and have a lot of heat in the body, and can blush easily, especially with alcohol. Even in cold weather they are often warm and sweat easily. The Pitta person will tend to have a good appetite and require regular meals, they can become very irritated and weak if meals are missed or delayed. When out of balance they will tend to suffer from inflammatory conditions such as skin problems, burning sensations, extreme thirst and hunger along with irritability. When in balance the Pitta person is very well organised, timely, articulate, a natural leader with enormous energy and fun to be around.

LikesCooling foods (such as cabbage, spinach and sweet potatoes)Avoidance of hot spicy foodsSwimming, light jogging, meditation

Body/Physical ConstitutionMedium build, strength and enduranceAthletic ShapeReddish Skin

Mental/Emotional ConstitutionSharp hunger and thirst/Irritation and anger under stressAdaptable, intelligent/Aversion to sun, hot weatherSharp intellect and articulate speakerSuccessful leaderLikes challenges

Imbalances may cause:Anger/HostilitySelf critical/ArgumentsExcessive hunger/Thirst/Hot flushesHeart burn/UlcersResentment/Intolerance of delays

Kapha (Water, Cool)The Kapha type tends to be very grounded, physically strong and placid. Change does not come naturally to them, and they dislike the unpredictable. They can sometimes be lazy and sluggish, while exertion can sometimes be a real effort for them. Often their sleep will be very heavy, with difficulty waking in the morning. They are often cool, and their conditions can be aggravated by cool damp weather suffering from colds, sinus congestion, water retention, cellulite, poor digestion and constipation. The Kapha will often put on weight easily and retain water in the body. When in balance they are strong, resilient, kind and thoughtful. What keeps Kapha in balance are things that are more stimulating and active, and a lack of routine to prevent the sluggish, stuck tendency.

LikesLight foodsSpices such as mustard, black pepperInvigorating exercises, aerobics, running and brisk walksSpontaneous actions, trying new thingsBody/Physical ConstitutionCompact, strong buildGreat strength and endurancePale, smooth oily skinGraceful movements

Mental/Emotional ConstitutionStable energy levelsTranquil, relaxed personalitySlow to angerHeavy prolonged sleepAffectionate, tolerantStubborn, fixed, attachedEasy going amd courageous

Imbalances may causeMental inertia/Excess weightLethargy/DepressionCatarrh/Fluid retentionAching joints/Over sleepingCellulite/Intolerance of cold & damp

AYURVEDIC DOSHA TYPES...

24 ONBOARDSPA issue 03 issue 03 ONBOARDSPA 25

MARMA POINTSMarma points are very similar to Shiatsu pressure points, acupressure points and reflex points. They all essentially access the external and internal body via channels of energy, and are gateways into the body’s inner energy pathways. Each point is related to a specific body part, and when stimulated correctly can have profound effects on the mind and body, allowing the channels of energy to flow freely and smoothly.

They are toned in a slightly different way to other pressure points as they are often what is called ‘worked’, meaning that the finger, thumb

or hand is massaged in circles over the specific point, when using the right hand clockwise and when using the left hand counter-clockwise. This has the effect of toning and aids elimination.

Benefits of the treatment:Soothes the nervous system• Eliminates toxins• Releases deep muscle tension• Balances emotions• Harmonizes Doshas• Rejuvenates•

Alleviates the following ailments:Aches & Pains• Stress• Anxiety• Insomnia• Cellulite• Poor skin condition• Low energy• Mood swings• Water retention• Stiff joints• Headaches/Migraines• Apathy/Poor motivation•

Vata (Air, Changeable)Just like the wind, change and irregularity are common features in a Vata type person; this will include their daily routine and meal times. Their weight can change quickly, and especially when stressed they will tend to loose weight. They tend to have prominent bones, their appetite will vary and they tend to feel the cold, having poor circulation. The Vata person loves warmth and sunshine. They are very active and use a lot of energy, so they can easily become drained and depleted. They tend to suffer from dry skin and hair. When under stress they are prone to disorders of the nervous system such as insomnia, lack of concentration, poor memory, fear, anxiety, as well as depression and panic attacks.

When they are in balance the Vata type person is very creative, enthusiastic and bright. They are full of initiative and new ideas. What helps to keep Vata in balance is regularity, yet they will do their best to create irregularity as they are drawn towards change. With the balance of some regular routines to daily life, this can anchor the creative resources of the Vata type.

LikesGentle calming exercises (such as Yoga/Tai Chi/Meditation/slow walks in nature)Spicy warm foodsCalming music, especially classical

Body/Physical ConstitutionThinLightSmall

Mental/Emotional ConstitutionEnthusiastic/ImaginativePerceptive/ExcitableLight sleeper/TirednessTendency to worry/RestlessOver exertion, hyperactivity

Imbalances may causeFearful/Nervous tension/Mood swingsScattered thoughts/Insomnia/AnxietyPMS/High blood pressure/ConstipationImpatience/Disturbed sleep

Pitta (Fire, Energetic)The Pitta-type tends to be well proportioned in build, with bright shiny eyes that are sometimes sensitive to sunlight. They are often warm and have a lot of heat in the body, and can blush easily, especially with alcohol. Even in cold weather they are often warm and sweat easily. The Pitta person will tend to have a good appetite and require regular meals, they can become very irritated and weak if meals are missed or delayed. When out of balance they will tend to suffer from inflammatory conditions such as skin problems, burning sensations, extreme thirst and hunger along with irritability. When in balance the Pitta person is very well organised, timely, articulate, a natural leader with enormous energy and fun to be around.

LikesCooling foods (such as cabbage, spinach and sweet potatoes)Avoidance of hot spicy foodsSwimming, light jogging, meditation

Body/Physical ConstitutionMedium build, strength and enduranceAthletic ShapeReddish Skin

Mental/Emotional ConstitutionSharp hunger and thirst/Irritation and anger under stressAdaptable, intelligent/Aversion to sun, hot weatherSharp intellect and articulate speakerSuccessful leaderLikes challenges

Imbalances may cause:Anger/HostilitySelf critical/ArgumentsExcessive hunger/Thirst/Hot flushesHeart burn/UlcersResentment/Intolerance of delays

Kapha (Water, Cool)The Kapha type tends to be very grounded, physically strong and placid. Change does not come naturally to them, and they dislike the unpredictable. They can sometimes be lazy and sluggish, while exertion can sometimes be a real effort for them. Often their sleep will be very heavy, with difficulty waking in the morning. They are often cool, and their conditions can be aggravated by cool damp weather suffering from colds, sinus congestion, water retention, cellulite, poor digestion and constipation. The Kapha will often put on weight easily and retain water in the body. When in balance they are strong, resilient, kind and thoughtful. What keeps Kapha in balance are things that are more stimulating and active, and a lack of routine to prevent the sluggish, stuck tendency.

LikesLight foodsSpices such as mustard, black pepperInvigorating exercises, aerobics, running and brisk walksSpontaneous actions, trying new thingsBody/Physical ConstitutionCompact, strong buildGreat strength and endurancePale, smooth oily skinGraceful movements

Mental/Emotional ConstitutionStable energy levelsTranquil, relaxed personalitySlow to angerHeavy prolonged sleepAffectionate, tolerantStubborn, fixed, attachedEasy going amd courageous

Imbalances may causeMental inertia/Excess weightLethargy/DepressionCatarrh/Fluid retentionAching joints/Over sleepingCellulite/Intolerance of cold & damp

AYURVEDIC DOSHA TYPES...

4 Pour1cupcoldwaterintowok.Addremaining2tablespoonsmirin,soysauceandsesameoil.Bringtotheboil.Addmushrooms.Cookfor1 minuteoruntiltender.Removewithaslottedspoontoaplate.Addsnowpeas.Cookfor1 to 2 minutesoruntiljusttender.Addtomushrooms.Drainwok.Wipeclean.

5 Heatremainingvegetableoilinwokuntilhot.Stir-fryprawns,in2batches,for1 minuteoruntilpink.Spoonriceintoservingbowls.Topwithmushrooms,peas,prawnsandomelettestrips.Serveimmediately.

Nutrition Information Per Serving-446calories,12.6gfat, 24.1gprotein,55.1gcarb

60 ONBOARDSPA issue 02 issue 02 ONBOARDSPA 61

Oneforprawnlovers,thisAsiandishis‘bursting’withsuperbflavours.Aswithallstirfriesonceyoustartthingscangethecticpretty,soouradviceistopreparetheingredientsandequipment,andhavethemclosetohandoncethecookingstarts.

Serves 4

11/4cupsJapanese-stylesushirice1tspcastersugar1/2tspsalt1/4cupmirin2tspvegetableoil2eggs,beaten2tspsoysauce1/2tspsesameoil100gshiitakemushrooms,sliced150gsnowpeas,trimmed,halveddiagonally1kggreenprawns,peeled,tailsintact

1 Placericeinabowl.Coverwithcoldwater.Standfor30 minutes.Drain.Placericeinasaucepan.Pourover21/2cupscoldwatertocoverrice.Bringtotheboilovermedium-highheat.Reduceheattolow.Simmer,uncovered,for15 minutes.Removefromheat.Stand,covered,for5 minutesoruntilricehasabsorbedliquid.

2 Meanwhile,combinesugar,saltand1tablespoonofmirininaheatproof,microwave-safejug.Microwaveat100%for40 secondsoruntilsugardissolves.Cool.Spreadriceoverabakingtray.Drizzleovermirinmixture.Stirtocoat.

3 Heatawokovermedium-highheat.Add1/2teaspoonvegetableoil.Swirltocoat.Addhalftheegg.Swirltoformanomelette.Invertontoaboard.Repeatwithremainingegg.Rollomelettestightly.Thinlyslicecrossways.

with Sushi RiceStir-fried Prawns

FOODBITES

Asmallbunchofflat-leafparsley,chopped,savesomeleavesfordecoration4tbspCilantro,chopped1 Heattheovento200C/fan180C/gas6.Toss

thebeetrootwith1tablespoonofoliveoilandseason.Roastfor30 minutesoruntiltender.Cool,thenpeelandcutintocubes.

2 Steamthecarrotsandbroccoliuntiljusttender,about3-4 minutes,thenrefreshinverycoldwateranddrain.

3 Placethecouscousinalargebowlandpourover150mlboilingwater.Coverfor10 minutesthenfluffupwithafork.

4 Mixthedressingingredientstogetherandallowtoseason.Putthecouscousintoaservingdish,sitthevegetablesontopandpouroverthedressing.Sprinklewithpumpkinseedsandparsleyandserve.

Superfood SmoothieThislowfatsmoothieisagreatwaytogetyourdailyrequirementofvitamins,minerals,antioxidantsandflavanoids,allwhileboostingthebody’snaturalenergylevels.Youmightthinktwiceaboutaddingthetofu,butit’saprimesourceofproteinandaddsextracreaminesstothedrink.

1cupfrozenblueberries1cupfrozenraspberries1cupfrozenmangoslices2cupspineapplecoconutjuice1/3cuplowfatsilkentofu1/2cupnonfatvanillayogurt,preferablyorganic

1Combineallingredientsandblendonhighuntilsmoothandcreamy.2 Forextrathickness,addicecubestotheblender.Tomaximise

consistency,crushtheicecubesbeforeplacinginmix.

Date, Almond and Brazil Nut TrufflesAsweallknowBrazilnutscontainaveryhighnaturalsourceofselenium,whichhelpsuskeepourimmunesystemshealthyaswellasloweringtheriskofcancerandheartdisease.Addalmondsanddatestothisdeliciousmixture–whichcombinedcontaingenerousportionsofVitaminA1,B1,B2,B3,B5,C,andmorethan20differentaminoacids–andthistrulyisaguiltfreedessert.

8freshdates,stoned100ggroundalmonds2tspcarobpowderFinelygratedrind&freshlysqueezedjuiceoflime8BrazilnutsChoppedmixednuts

1 Placethedates,almonds,carobpowder,limerindandjuiceinafoodprocessorandblenduntilthemixtureformsastiffball-addingmorelimejuiceifnecessarytohelpbringthemixturetogether.

2 Removebladeandrolldatemixtureintoballs.PlaceintrufflecasesorrollintoballsandfilleachwithaBrazilnut.

3 Coverandkeepinthefridgeforuptothreedays.

Superfood Salad4small,rawbeetrootsOliveoil3mediumcarrots,peeledandcutintosmallsticks200gbroccoli,cutintosmallflorets200gcouscous2tbsptoastedpumpkinseeds

Moroccan salad dressing2tbsplemonjuice8tbspextra-virginoliveoil4smallgarliccloves,finelychopped1/2tspsweetredpepper1/8tsphotredpepperSalt&blackpepper

Ourdeliciouslow-fatsuperfoodsaladusesbrightlycoloured,lightlysteamedvegetablestogivethedishawiderangeofessentialvitamins,mineralsandfibre.TheslightlyspicyMoroccandressingmakesitadishtoremember,whilekeepingitonthehealthyside.

Serves 4

Superfood Salad with Moroccan Dressing

Food Bites

4 Pour1cupcoldwaterintowok.Addremaining2tablespoonsmirin,soysauceandsesameoil.Bringtotheboil.Addmushrooms.Cookfor1 minuteoruntiltender.Removewithaslottedspoontoaplate.Addsnowpeas.Cookfor1 to 2 minutesoruntiljusttender.Addtomushrooms.Drainwok.Wipeclean.

5 Heatremainingvegetableoilinwokuntilhot.Stir-fryprawns,in2batches,for1 minuteoruntilpink.Spoonriceintoservingbowls.Topwithmushrooms,peas,prawnsandomelettestrips.Serveimmediately.

Nutrition Information Per Serving-446calories,12.6gfat, 24.1gprotein,55.1gcarb

60 ONBOARDSPA issue 02 issue 02 ONBOARDSPA 61

Oneforprawnlovers,thisAsiandishis‘bursting’withsuperbflavours.Aswithallstirfriesonceyoustartthingscangethecticpretty,soouradviceistopreparetheingredientsandequipment,andhavethemclosetohandoncethecookingstarts.

Serves 4

11/4cupsJapanese-stylesushirice1tspcastersugar1/2tspsalt1/4cupmirin2tspvegetableoil2eggs,beaten2tspsoysauce1/2tspsesameoil100gshiitakemushrooms,sliced150gsnowpeas,trimmed,halveddiagonally1kggreenprawns,peeled,tailsintact

1 Placericeinabowl.Coverwithcoldwater.Standfor30 minutes.Drain.Placericeinasaucepan.Pourover21/2cupscoldwatertocoverrice.Bringtotheboilovermedium-highheat.Reduceheattolow.Simmer,uncovered,for15 minutes.Removefromheat.Stand,covered,for5 minutesoruntilricehasabsorbedliquid.

2 Meanwhile,combinesugar,saltand1tablespoonofmirininaheatproof,microwave-safejug.Microwaveat100%for40 secondsoruntilsugardissolves.Cool.Spreadriceoverabakingtray.Drizzleovermirinmixture.Stirtocoat.

3 Heatawokovermedium-highheat.Add1/2teaspoonvegetableoil.Swirltocoat.Addhalftheegg.Swirltoformanomelette.Invertontoaboard.Repeatwithremainingegg.Rollomelettestightly.Thinlyslicecrossways.

with Sushi RiceStir-fried Prawns

FOODBITES

Asmallbunchofflat-leafparsley,chopped,savesomeleavesfordecoration4tbspCilantro,chopped1 Heattheovento200C/fan180C/gas6.Toss

thebeetrootwith1tablespoonofoliveoilandseason.Roastfor30 minutesoruntiltender.Cool,thenpeelandcutintocubes.

2 Steamthecarrotsandbroccoliuntiljusttender,about3-4 minutes,thenrefreshinverycoldwateranddrain.

3 Placethecouscousinalargebowlandpourover150mlboilingwater.Coverfor10 minutesthenfluffupwithafork.

4 Mixthedressingingredientstogetherandallowtoseason.Putthecouscousintoaservingdish,sitthevegetablesontopandpouroverthedressing.Sprinklewithpumpkinseedsandparsleyandserve.

Superfood SmoothieThislowfatsmoothieisagreatwaytogetyourdailyrequirementofvitamins,minerals,antioxidantsandflavanoids,allwhileboostingthebody’snaturalenergylevels.Youmightthinktwiceaboutaddingthetofu,butit’saprimesourceofproteinandaddsextracreaminesstothedrink.

1cupfrozenblueberries1cupfrozenraspberries1cupfrozenmangoslices2cupspineapplecoconutjuice1/3cuplowfatsilkentofu1/2cupnonfatvanillayogurt,preferablyorganic

1Combineallingredientsandblendonhighuntilsmoothandcreamy.2 Forextrathickness,addicecubestotheblender.Tomaximise

consistency,crushtheicecubesbeforeplacinginmix.

Date, Almond and Brazil Nut TrufflesAsweallknowBrazilnutscontainaveryhighnaturalsourceofselenium,whichhelpsuskeepourimmunesystemshealthyaswellasloweringtheriskofcancerandheartdisease.Addalmondsanddatestothisdeliciousmixture–whichcombinedcontaingenerousportionsofVitaminA1,B1,B2,B3,B5,C,andmorethan20differentaminoacids–andthistrulyisaguiltfreedessert.

8freshdates,stoned100ggroundalmonds2tspcarobpowderFinelygratedrind&freshlysqueezedjuiceoflime8BrazilnutsChoppedmixednuts

1 Placethedates,almonds,carobpowder,limerindandjuiceinafoodprocessorandblenduntilthemixtureformsastiffball-addingmorelimejuiceifnecessarytohelpbringthemixturetogether.

2 Removebladeandrolldatemixtureintoballs.PlaceintrufflecasesorrollintoballsandfilleachwithaBrazilnut.

3 Coverandkeepinthefridgeforuptothreedays.

Superfood Salad4small,rawbeetrootsOliveoil3mediumcarrots,peeledandcutintosmallsticks200gbroccoli,cutintosmallflorets200gcouscous2tbsptoastedpumpkinseeds

Moroccan salad dressing2tbsplemonjuice8tbspextra-virginoliveoil4smallgarliccloves,finelychopped1/2tspsweetredpepper1/8tsphotredpepperSalt&blackpepper

Ourdeliciouslow-fatsuperfoodsaladusesbrightlycoloured,lightlysteamedvegetablestogivethedishawiderangeofessentialvitamins,mineralsandfibre.TheslightlyspicyMoroccandressingmakesitadishtoremember,whilekeepingitonthehealthyside.

Serves 4

Superfood Salad with Moroccan Dressing

Food Bites

38 ONBOARDSPA issue 03 issue 03 ONBOARDSPA 39

THE BEAUTY OF

lSe ep i n g

Sleep is probably the single most relaxing thing a human being will ever experience, as well as a vital part of human existence. We spend almost a third of our lives asleep,

and in a state of deep relaxation, which plays a direct role on how successful the other two-thirds of our lives can be. The benefits are numerous as it affects how we look, feel and perform, and can have a major impact on our overall quality of life. It’s widely accepted that the right amount of sleep, like diet and exercise, is essential for our minds and bodies to function in a positive and productive manner, and keeps us alert and refreshed, yet as a nation we are becoming more sleep deprived owing to the burgeoning demands on our time. The reality is that cutting into the deep relaxation that sleep grants us is a downward ‘life’ spiral. Less sleep equals less energy, less energy means falling production rates, so, before we begin depriving ourselves of the

one necessity of the human condition, it’s worth exploring the benefits surrounding a good sleep.

THANKS FOR THE MEMORIESThe psychological benefits of sleep and relaxation are numerous, and regarded by many experts as the real reason we sleep. The common myth is that the brain shuts down during sleeping hours, yet nothing could be further from the truth as a number of studies have shown that activity in parts of the brain dramatically increases during slumber. The suspected reason is for a process called memory consolidation, a theory that suggests while in a state of deep sleep, the brain processes memories and cleans up daily information while freed from conscious thought. This state has also been attributed to preparing our emotional brain for the upcoming social and emotional interactions, helps our brains solve

problems and come up with new ideas. “Not only do we need to remember to sleep, but most certainly we sleep to remember,” according to Dr. William Fishbein, a cognitive neuro-scientist at the City University of New York. “[During sleep] your brain is busy processing thoughts, while making connections between events, sensory input, feelings and memories.

“Taking a sleep may also boost a sophisticated kind of memory that helps us see the big picture and get creative,” he added.

Research at the University of California, Los Angeles supported this hypothesis, after finding that a lack of sleep suppresses the birth of new brain cells, where memory making begins, with enough of an effect to hinder learning and memory formation.

We spend almost a third of our lives doing it and the rest of our time preparing for it, yet why do we know so little about sleep? steven Turner explores the benefits of a good nights rest, and highlights the most relaxing slumber supplements.

38 ONBOARDSPA issue 03 issue 03 ONBOARDSPA 39

THE BEAUTY OF

lSe ep i n g

Sleep is probably the single most relaxing thing a human being will ever experience, as well as a vital part of human existence. We spend almost a third of our lives asleep,

and in a state of deep relaxation, which plays a direct role on how successful the other two-thirds of our lives can be. The benefits are numerous as it affects how we look, feel and perform, and can have a major impact on our overall quality of life. It’s widely accepted that the right amount of sleep, like diet and exercise, is essential for our minds and bodies to function in a positive and productive manner, and keeps us alert and refreshed, yet as a nation we are becoming more sleep deprived owing to the burgeoning demands on our time. The reality is that cutting into the deep relaxation that sleep grants us is a downward ‘life’ spiral. Less sleep equals less energy, less energy means falling production rates, so, before we begin depriving ourselves of the

one necessity of the human condition, it’s worth exploring the benefits surrounding a good sleep.

THANKS FOR THE MEMORIESThe psychological benefits of sleep and relaxation are numerous, and regarded by many experts as the real reason we sleep. The common myth is that the brain shuts down during sleeping hours, yet nothing could be further from the truth as a number of studies have shown that activity in parts of the brain dramatically increases during slumber. The suspected reason is for a process called memory consolidation, a theory that suggests while in a state of deep sleep, the brain processes memories and cleans up daily information while freed from conscious thought. This state has also been attributed to preparing our emotional brain for the upcoming social and emotional interactions, helps our brains solve

problems and come up with new ideas. “Not only do we need to remember to sleep, but most certainly we sleep to remember,” according to Dr. William Fishbein, a cognitive neuro-scientist at the City University of New York. “[During sleep] your brain is busy processing thoughts, while making connections between events, sensory input, feelings and memories.

“Taking a sleep may also boost a sophisticated kind of memory that helps us see the big picture and get creative,” he added.

Research at the University of California, Los Angeles supported this hypothesis, after finding that a lack of sleep suppresses the birth of new brain cells, where memory making begins, with enough of an effect to hinder learning and memory formation.

We spend almost a third of our lives doing it and the rest of our time preparing for it, yet why do we know so little about sleep? steven Turner explores the benefits of a good nights rest, and highlights the most relaxing slumber supplements.

40 ONBOARDSPA issue 03 issue 03 ONBOARDSPA 41

A MATTER OF HORMONESEqually important in the sleep stakes are the physical benefits, which although not dependent on sleep, are certainly boosted by the process.The heightened state of relaxation achieved while sleeping helps accelerate the body’s natural rejuvenation and resistance capabilities through the increased production of certain growth hormones which heal the body. This production peaks during sleep, while the absorption of nutrients increases also, enhancing the healing of tissue and stimulating the bone marrow, where immune system cells are generated. Additionally, the ‘sleep’ hormone melatonin is produced during this time, which prevents viral infections, stimulates the immune system, increases antibodies in saliva and boasts antioxidant properties.

The skin is a prime benefactor of deep sleep, as skin renewal and skin repair activity peaks at around 1am when we are in deepest sleep. This is when cell division – which is responsible for regenerating our skin, blood and brain cells – rises by up to 300 percent.

Sleep is also a great stress reliever according to the Harvard Medical School, which found that good quality deep sleep decreased the body’s response to norepenephrine, a hormone released in reaction to stress.

TIME FOR BEDNeither of these benefits can be fully realised unless we actually make time for sleep, yet there is much debate as to the optimum length of a good night’s snooze. Scientists have been seeking the perfect amount of time for decades, while also questioning whether there is such a thing as oversleeping and when enough is enough? The US’s National Sleep Foundation advises seven to nine hours of sleep for adult humans per day, which supports the widely accepted norm, an idea further endorsed by research from the University of Pennsylvania School of Medicine which showed that cognitive performance declines with less than eight hours of sleep.

While this amount is found to support our

cognitive processes, new research is suggesting that mortality is effected by extended periods of sleep. In a paper entitled ‘Do We Sleep Too Much?’ from the University of California, San Diego, six to seven hours was found to be the optimum length of sleep per night for a longer life.

Lead author and professor of psychiatry at the University, Daniel F. Kripke M.D, said: “Although not conclusive, our findings suggest that those who sleep six to seven hours a night have a lower death rate.”

He continued: “Individuals who average six hours of sleep a night can be reassured that this is a safe amount of sleep and there is no reason to sleep longer from a physical standpoint.”

Other researchers have argued though, that there is no set amount of time that everyone needs to sleep, since it varies from person to person. Jim Horne from Loughborough University’s Sleep Research Centre revealed that people like to sleep anywhere between five and 11 hours, with the average being just under eight hours.

“The amount of sleep we require is what we need not to be sleepy in the daytime,” he concluded.

NICE NAPPeople in the Mediterranean have been doing it for centuries, so why is napping only now becoming an acceptable means of bolstering your daily health? Well, it’s largely due to the perception that napping is a ‘lazy’ past-time, undertaken by people with nothing better to do, despite evidence showing that this could not be further from the truth. A one hour nap has been found to improve our cognitive functions for up to 10 hours, while research conducted by US space agency NASA found that pilots taking a 26 minute nap during flight reported a 34 percent enhancement in performance and 54 percent rise in overall alertness. Doctors say that a short afternoon ‘catnap’ of around 20 minutes enhances alertness and concentration, elevates mood and sharpens motor skills.

SPA SUPPORTFor many of us though, owing to lifestyle, family

or work commitments, keeping to our own natural levels of sleep is just not possible and leaves us seeking replenishing alternatives. As we can all attest to, Spas are havens of wellbeing, offering many relaxing supplements which include a number of deep relaxation therapies perfect for complementing our individual sleep patterns, full or not.

Onboard evening treatment sessions are available, where massages and facial therapies are given on the ship’s open deck complete with dimmed lights, glowing candles and aromatherapy essence. This relaxing ambiance, combined with the warm, open sea, offers the perfect opportunity to prepare the mind and body for a rejuvenating slumber. Massage helps relax and centre the body and mind, while facial therapies revitalise and stimulate the skin, thus augmenting the benefits of deep relaxation. All great supplements to achieving a full and refreshing sleep.

A new and very popular relaxation alternative is floatation therapy, which may be found in the Spa itself. The participant lies in a Deep Float Bed and relaxes quietly in warm water, enveloped and completely dry, which induces complete relaxation of the joints and muscular system allowing the body to recover from stress, relieve pain and stimulate blood flow. Once settled, brainwaves will revert to levels usually experienced just before going into deep sleep, which encourages clearer thoughts along with improved realisation and creativity. Research shows that these experiences are triggered by the release of natural endorphins very similar to those found during sleep, while controlled tests have found that an hours ‘float’ provides levels of relaxation similar to those of a full night’s sleep.

Whether its in the Spa, or in the comfort of your own bed, getting the right amount of sleep and deep relaxation is vitally important to achieving our full daily potential. So, next time you’re thinking of getting up a little early to get a head start, or working a little later before hitting the sack, think about the consequences and get your head down. O

sleeping may boost a sophisticated kind of memory that helps us see the big

picture and get creative

40 ONBOARDSPA issue 03 issue 03 ONBOARDSPA 41

A MATTER OF HORMONESEqually important in the sleep stakes are the physical benefits, which although not dependent on sleep, are certainly boosted by the process.The heightened state of relaxation achieved while sleeping helps accelerate the body’s natural rejuvenation and resistance capabilities through the increased production of certain growth hormones which heal the body. This production peaks during sleep, while the absorption of nutrients increases also, enhancing the healing of tissue and stimulating the bone marrow, where immune system cells are generated. Additionally, the ‘sleep’ hormone melatonin is produced during this time, which prevents viral infections, stimulates the immune system, increases antibodies in saliva and boasts antioxidant properties.

The skin is a prime benefactor of deep sleep, as skin renewal and skin repair activity peaks at around 1am when we are in deepest sleep. This is when cell division – which is responsible for regenerating our skin, blood and brain cells – rises by up to 300 percent.

Sleep is also a great stress reliever according to the Harvard Medical School, which found that good quality deep sleep decreased the body’s response to norepenephrine, a hormone released in reaction to stress.

TIME FOR BEDNeither of these benefits can be fully realised unless we actually make time for sleep, yet there is much debate as to the optimum length of a good night’s snooze. Scientists have been seeking the perfect amount of time for decades, while also questioning whether there is such a thing as oversleeping and when enough is enough? The US’s National Sleep Foundation advises seven to nine hours of sleep for adult humans per day, which supports the widely accepted norm, an idea further endorsed by research from the University of Pennsylvania School of Medicine which showed that cognitive performance declines with less than eight hours of sleep.

While this amount is found to support our

cognitive processes, new research is suggesting that mortality is effected by extended periods of sleep. In a paper entitled ‘Do We Sleep Too Much?’ from the University of California, San Diego, six to seven hours was found to be the optimum length of sleep per night for a longer life.

Lead author and professor of psychiatry at the University, Daniel F. Kripke M.D, said: “Although not conclusive, our findings suggest that those who sleep six to seven hours a night have a lower death rate.”

He continued: “Individuals who average six hours of sleep a night can be reassured that this is a safe amount of sleep and there is no reason to sleep longer from a physical standpoint.”

Other researchers have argued though, that there is no set amount of time that everyone needs to sleep, since it varies from person to person. Jim Horne from Loughborough University’s Sleep Research Centre revealed that people like to sleep anywhere between five and 11 hours, with the average being just under eight hours.

“The amount of sleep we require is what we need not to be sleepy in the daytime,” he concluded.

NICE NAPPeople in the Mediterranean have been doing it for centuries, so why is napping only now becoming an acceptable means of bolstering your daily health? Well, it’s largely due to the perception that napping is a ‘lazy’ past-time, undertaken by people with nothing better to do, despite evidence showing that this could not be further from the truth. A one hour nap has been found to improve our cognitive functions for up to 10 hours, while research conducted by US space agency NASA found that pilots taking a 26 minute nap during flight reported a 34 percent enhancement in performance and 54 percent rise in overall alertness. Doctors say that a short afternoon ‘catnap’ of around 20 minutes enhances alertness and concentration, elevates mood and sharpens motor skills.

SPA SUPPORTFor many of us though, owing to lifestyle, family

or work commitments, keeping to our own natural levels of sleep is just not possible and leaves us seeking replenishing alternatives. As we can all attest to, Spas are havens of wellbeing, offering many relaxing supplements which include a number of deep relaxation therapies perfect for complementing our individual sleep patterns, full or not.

Onboard evening treatment sessions are available, where massages and facial therapies are given on the ship’s open deck complete with dimmed lights, glowing candles and aromatherapy essence. This relaxing ambiance, combined with the warm, open sea, offers the perfect opportunity to prepare the mind and body for a rejuvenating slumber. Massage helps relax and centre the body and mind, while facial therapies revitalise and stimulate the skin, thus augmenting the benefits of deep relaxation. All great supplements to achieving a full and refreshing sleep.

A new and very popular relaxation alternative is floatation therapy, which may be found in the Spa itself. The participant lies in a Deep Float Bed and relaxes quietly in warm water, enveloped and completely dry, which induces complete relaxation of the joints and muscular system allowing the body to recover from stress, relieve pain and stimulate blood flow. Once settled, brainwaves will revert to levels usually experienced just before going into deep sleep, which encourages clearer thoughts along with improved realisation and creativity. Research shows that these experiences are triggered by the release of natural endorphins very similar to those found during sleep, while controlled tests have found that an hours ‘float’ provides levels of relaxation similar to those of a full night’s sleep.

Whether its in the Spa, or in the comfort of your own bed, getting the right amount of sleep and deep relaxation is vitally important to achieving our full daily potential. So, next time you’re thinking of getting up a little early to get a head start, or working a little later before hitting the sack, think about the consequences and get your head down. O

sleeping may boost a sophisticated kind of memory that helps us see the big

picture and get creative

BE HERE NOWFocus your mind into the present. Sit quietly for five minutes and let

any thought, feeling or emotion pass over you. Watch them with great

disinterest, and if a worry arrives ask yourself, “Is that it?” Doing this

creates a detachment from your sources of stress, so over time you

will become more controlled, calmer and confident.

MAGIC MANTRAFind a pen and paper, and write down “I am cool, I am calm, I am

confident, I am capable of anything.” Every three hours read

the statement 5-10 times. Do this for three weeks and you

will be a different person.

BREATHING PATTERNSBreath in for four seconds, hold for four seconds and let

go for four seconds. When breathing in, visualise warm

air flowing in to all parts of the body. While breathing out,

imagine that the tension and stress is leaving. Repeat the

cycle 10 times.

ADD TENSIONTense your entire body to 60 percent of your full-

power for ten seconds – not forgetting your

forehead, eyes and toes – then completely

relax. As you get used to this rythm, try

tensing to 80 percent of your maximum

power for increased stress relief.

COUNTDOWNPick a number, either 100, 50 or

10, and count down to 1. If your

concentration breaks, try saying

“one thousand” between each

number (3 “one thousand”, 2

“one thousand” and so forth).

VISUALISE THISSimply visualise something that keeps your thoughts away from current

tensions. It could be a favourite holiday destination, a fantasy island, your

recent spa session or something tactile like the feel of massage stones.

The more realistic your daydream the more relaxation you’ll experience.

BE MINDFULFocus on your immediate surroundings. If you are outdoors, feel the

heat of the sun on your skin or listen to the gently rolling waves. As

long as you can keep your mind focused on something in the

present, stress will take a back seat.

SHOW SOME LOVESnuggle with your spouse, give an unexpected hug to a

family member, or even talk to a friend about the good

things in life. Social interaction helps your brain think

better, encouraging you to see new solutions to situations

that once seemed impossible.

TIME-OUTWhen you sense your temper is about to

ignite, find a quiet place and put the stressful

situation on hold. Take a few deep breaths

and concentrate on releasing tension and

calming your heartbeat. Time is always on

your side, so relax. The stress can wait.

POSITIVE ATTITUDEThirty seconds is enough time to shift

your heart’s rhythm from stressed

to relaxed, so engage your heart

and your mind in positive thinking.

Creating a positive emotional attitude

can also calm and steady your heart

rhythm, contributing to feelings of

relaxation and peace.

10Ever felt like you needed to just switch off and relax, or needed some downtime to recharge the batteries? Then take your pick from these

simple techniques for a happier, peaceful life...

TECHNIQUESRELAXATION

SIMPLE

CA

LM

CALM BREATHE

SLEEP

SLEEP EASE

HOLISTICSHolisitic Medicine has long been much sort after in the West and O Spa has produced an organic, high quality range of potent Traditional Chinese Medicine preparations. Meticulously produced in a time honoured fashion, these blends are a must for anyone looking for an alternative solution to their concerns.

HALF PRICE OFFER NORmALLy £57.50 EACH

NOw Just £28.25

www.ospalondon.com/holistics

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O SPA London introduces the

at all of our London locations

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O SPA LOndOn READERs OFFER!

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Complete file / cuticle tidy / exfoliation / hand & foot massage

2 week Non-chip varnish

£88 value for just £44 - OFFER ENDs 30 NOvEmbER 2011

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KENsINgtON 7 DAys 7 OFFERsTo celebrate the launch of our new Hair Salon and Men’s Grooming services, O SPA London Kensington has great value-for-money offers available for both men and women alike.

mENs gROOmINg NORmALLy £110 NOw Just £37.50

COLOuR NORmALLy £109 NOw Just £35

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bRAzILIAN bLOw DRy NORmALLy £150 NOw FROm £49.50

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O SPA LOndOn READERs OFFER!

OFFER ENDs 10 NOvEmbER 2011

tel: 020 7937 320045 Phillimore WalkKensingtonLondon W8 7RZwww.ospalondon.com/kensington

Facials :: Body Rituals :: Massage :: Nail Bar :: Hair Removal :: Body Shaping :: Hair Salon :: Men’s Grooming :: Facial Rejuvenation

To celebrate the launch of our new Hair Salon and Men’s Grooming services, O SPA London Kensington has great value-for-money offers available for both men and women alike.

The O SPA London international team of experienced stylists have styling, cutting, colouring and blow drying skills that are second to none. Our men’s barbering team is experienced and skilled

with traditional wet shaves, and are experts at men’s cuts.

Relax in our spa-inspired like backwash space, or treat yourself to a Celebrity experience by booking out the VIP Salon Private Space.

Kensington Launch