The Benefits of Yoga for Runners

During the course of an average mile run, your foot will strike the ground 1,000 times. The force of impact on each foot is about three to four times your weight. It's not surprising, then, to hear runners complain of bad backs and knees, tight hamstrings and sore feet.
The pain most runners feel is not from the running in and of itself, but from imbalances that running causes and exacerbates. If you bring your body into balance through the practice of yoga, you can run long and hard for years to come. Although yoga and running lie on opposite ends of the exercise spectrum, the two need not be mutually exclusive. In fact, running and yoga make a good marriage of strength and flexibility.
By Baron Baptiste and Kathleen Finn Mendola, from the Yoga Journal

11 Basic Principles

1.         Life is energy.

2.         We thrive on a balance of physical, mental, emotional and spiritual energy.

3.         Balance leads to harmony and creates the foundation for an optimal quality of life.

4.         We shape our bodies and our lives with energy.

5.         A state of balance and harmony can be developed through training.

6.         Physical energy is increased by releasing internal blocks of tension.

7.         Mental energy is enhanced by the positive use of our imagination and focused attention.

8.         Emotional energy is stimulated through healthy expression.

9.         Spiritual energy flows freely through acceptance, trust, gratitude and      love.

10.       LOVE (Living On Vital Energy) is the source of our freedom.

11.       The decision to be in harmony with yourself and your physical world can happen instantly . . .  SATORI.

These principles are the foundation of Satori Lifestyle Coaching.  To learn about

this unique coaching program I invite you to visit my website at:  http://www.destinationsatori.com/. Once you register and login you can take a free lifestyle assessment under “Coaching.”

Peace and blessings to you this holiday season,

Carol

Turkey & Sweet Potato Enchiladas

Use up leftover turkey and sweet potatoes- a combo that makes for some seriously scrumptious enchiladas. I kid you not.

2 cups of your favorite salsa- spicy or mild
4 cups of cooked free-range organic turkey, hand torn or shredded
Juice from 1-2 fresh limes
Sea salt and ground pepper
2 cups cooked sweet potato
Pinch of cumin
2 4-oz. cans chopped roasted green chiles, drained
Light olive oil, as needed
12 corn tortillas
1 cup diced pineapple- no juice
1-2 cups shredded Jalapeño Jack cheese- or vegan Jack for non-dairy
Hot red pepper flakes, to taste

Preheat oven to 350 degrees F.

Pour about a half cup of salsa into the bottom a large lightly oiled 10x13" baking dish- or use two smaller pans for six enchiladas each.

Place the torn turkey pieces into a bowl and squeeze lime juice all over the cooked turkey; stir; season with sea salt and pepper and toss well.

Season the sweet potato with cumin, to taste. Add in 1 can of the roasted green chiles; mix. Add sea salt and pepper if it needs it.

Heat a dash of olive oil in a skillet, and heat one corn tortilla until softened, turning it over once to coat with oil.

Place the tortilla into the sauced baking dish. Add a spoonful of sweet potato down the center. Sprinkle with 1/12 of the turkey.

Roll up the enchilada- seam side down, and place it at the far end of the dish. Repeat for the remaining tortillas, adding more oil, if needed to soften them.

Pour the remaining salsa over the rolled tortillas. Top with the diced pineapple and the second can of roasted green chiles. Sprinkle with cheese and red pepper flakes. Bake in a 350 degree F. oven until the enchiladas are bubbling and heated through, about 30 minutes.
Serves 4 to 6.
Thank you Gluten Free Goddess, check out her blog!

In Thanks - giving.

The City Harvest food program collects perishable and non-perishable donated foods and distributes to over 70 community pantries and foodbanks serving low income families and the homeless throughout the Denver Metropolitan Area.  An estimated 40,000 individuals receive food provided through City Harvest Food Bank annually. Any agency eligible to receive food from Volunteers of America's City Harvest must be a certified non-profit.
To request an application to become a participating recipient or donor agency or business, call 303.297.0408 or contact the Division Director of Nutrition Services.
For all the services (and needs) of the Volunteers of America visit their website
http://www.voacolorado.org/
Thank you, Mary & Family.



Giving Thanks....and Giving Back

                                                                      I can truthfully say that this Thanksgiving I helped to prepare 2,000 holiday meals.   My family and I have a tradition of volunteering on Thanksgiving Day to help feed those who otherwise might not enjoy a special meal like the one we are fortunate to share with our loved ones on the holiday.   These meals are prepared and distributed to homebound elderly and to the homeless through the Volunteers of America organization.  My teenage daughter, my husband and I always feel somehow that we have gained as much from being a part of this small effort to share the goodwill and blessings of the day, as those who receive the meals.  I am grateful to know that in our communities there are many organizations and individuals who do good works like this every day, not just on Thanksgiving. 

I hope that on this Thanksgiving your spirit was nourished as well as your body,

Mary

New Arrivals

The Four Elements have added more Yoga Clothing, including a line of yoga totes that can accommodate a yoga mat. The tote is great for holiday travel, you can fill it with all the extras. We are adding new classes to our Yoga Schedule and gift certificates are available for all services and classes.
303-670-1180

Take a moment and breathe. Take a moment and pay attention to the beauty that surrounds us.

What Yoga has done for me.



“The most profound benefit of yoga and meditation for me has been a natural relaxing into my life. Obstacles are not so scary. I am more fluid, more curious, and at the same time more patient. I have more options for happiness because I don’t require specific conditions. It is a relief to discover that I can be happy even if the world doesn’t revolve around me or my agenda.” Cyndi Lee

Thanks and Giving

In this country, we devote one day a year to being grateful. We call it Thanksgiving. Why not devote a day each week to gratitude? It could be Sunday, or any day you choose to focus on strengthening this particular spiritual muscle. Give the day a theme like, "I am grateful for my body." Spend the day pampering your body with a leisurely walk in nature, enjoying delicious meals, listening to your favorite music, getting a massage, practicing yoga, buying fresh flowers, relaxing in a bath by candlelight, or any activity or non-activity that will make your body feel appreciated. You will find appreciation so uplifting you may want to make it the theme of every day of your life.

Expressing gratitude is not just saying thank you, it's giving back—to your family, friends, community and the world. It is the attitude that leads to unconditional love.  What you focus on expands. If you focus on what you're grateful for every day, you will see more of that in your life. Express gratitude for whatever you feel thankful for in each moment. There is always so much to be grateful for, even when everything isn't the way that you would like it to be. Simply by shifting your focus to being grateful is always a good way to be at peace in the present moment and feel good.

Happy Thanksgiving!

~  Carol

On Thanksgivng.

 “You simply will not be the same person two months from now after consciously giving thanks each day for the abundance that exists in your life. And you will have set in motion an ancient spiritual law: the more you have and are grateful for, the more will be given you.” — Sarah Ban Breathnach

Live everyday in thanks-giving. The Four Elements

Autumn Pasta Frittata



With leftover brown rice spaghetti, there's only one fabulous thing to do. Whip up a quick and easy frittata. As luck would have it, we had some sun-dried tomatoes, Portobellos, and bell peppers.

Leftover cooked spaghetti - about a cup and a half to 2 cups [I used Tinkyada Brown Rice Spaghetti]
4 oz goat cheese, or other soft or shredded cheese
2 large portobello mushrooms, chopped
1 green bell pepper, cored, seeded, sliced thin
2 cloves garlic, minced
Olive oil
A goodly splash of balsamic vinegar
8 sun-dried tomatoes- soaked, drained, chopped
Sea Salt and ground pepper
5 large organic free-range eggs
1/2 cup sour cream or plain yogurt
Red chile flakes, or dried basil and oregano, to taste
1-2 oz. shredded Parmesan cheese

Preheat the oven to 375 degrees F. Arrange the cooked spaghetti in the bottom of a 9-inch greased pie plate. Scatter pieces of the goat cheese all over the pasta. In a medium skillet saute the mushrooms, bell pepper and garlic in a little olive oil over medium-high heat, till softened. Add a dash of balsamic vinegar and stir in the sun-dried tomatoes. Season with sea salt and ground pepper. When the veggies are tender, remove from heat.

In the meantime, whisk the eggs with the sour cream till smooth and frothy. Season to taste with spices and herbs. Add the cooked veggies to the pasta and cheese; arrange evenly over the top. Pour the egg mixture all over the pasta and veggies; and using a fork, shimmy the pasta a bit to allow the egg mixture to seep in and around. Sprinkle with extra red pepper flakes, basil, or your favorite seasoning. Sprinkle with the shredded cheddar cheese. Bake in a hot oven on a center rack for 35 minutes or so - until the frittata is set and golden brown. Use a thin knife to check the center for doneness, if you like. Allow the frittata to cool for ten minutes before serving (this makes it much easier to slice). It's also good cold, if you feel like making an easy dish for a romantic picnic under falling leaves. Makes 4 hearty servings. Serves 6 as a side dish.

Source: glutenfreegoddess.blogspot.com

Theraputic Massage and Sports Massage

Therapeutic massage and sports massage are specific types of bodywork recommended for chronic pain, injuries, restricted range of motion, to aid in recovery from strenuous activities, and to improve athletic performance.   Anyone who engages in regular physical activities, repetitive movements, or is prone to over-use conditions through work or exercise would benefit from this form of massage.    It can be used to treat a specific condition or area of the body such as frozen shoulder, tight calves, tightness in the hips, or low back pain.

Some of the benefits of receiving therapeutic and sports massage include the following:

Alleviates pain; reduces muscle stiffness and soreness

Helps keep muscles supple and flexible

Improves range of motion and flexibility

Speeds muscle recovery; shortens recovery time for physical exertion

Reduces incidence of injury

Enhances athletic performance

If you are someone who regularly enjoys running, cycling, skiing, racquet sports, strength training, or aerobics or other conditioning classes, you will likely find therapeutic massage will help you to feel better, perform better and avoid injuries.

Mary Davis, the Certified Massage Therapist at The Four Elements, has specialized and advanced training to provide effective therapeutic bodywork and massage.  Mary is available for appointments Tuesday through Saturday, including evenings.  Call her directly for more information or to schedule a session: 720-244-7217.

It's All About The Eyes!



The Spa At Evergreen, located inside The Four Elements, now offers Lash and Brow Tinting. Using all-natural vegetable dye, tinting is a safe and easy solution for men and women with gray, blond, reddish or light brown brows and lashes.  The results last up to 4-5 weeks and it is safe for sensitive eyes.
Call Lisa to schedule your appointment at 303-670-1180.
Please be prepared to remove contact lenses before lash tinting.

The Effects of Day Light Saving

It is quite an adjustment going back to standard time in the fall. Although the sun is up in the morning when we get up around 6:30 a.m. it sets around 5 and our bodies begin to prepare for sleep shortly after. Along with the shorter daylight hours comes a lower production of serotonin in the brain. Lower serotonin can lead to moodiness, lack of energy, depression, body aches and many other unpleasant symptoms. A study done at the University of Pittsburg found that the best natural way to boost serotonin levels was to practice yoga for 20 minutes every other day. Their research showed that 80% of the participants in this study reported relief from chronic body aches and pains! That is an impressive number. If you are feeling a little blue and or achy, come in for a yoga class. Classes at The Four Elements are filling up and so we are adding new times starting in Dec. We will be offering classes every morning of the week.
Enjoy this beautiful day!
Namaste



Tips for First Time Yoga Students

First Time Yoga Student Tip #1. Remove Your Shoes
It is good form to remove shoes before entering a yoga studio. Not only does this cut down on the amount of street dirt brought onto the studio floor, it is also more respectful of the teacher and of the yoga space.

First Time Yoga Student Tip #2. Introduce yourself to the Instructor
Not only is it polite, it will also put you more at ease to introduce yourself to the yoga instructor. By letting the teacher know that you are new in class, the teacher will know to help you with your form. Also, by introducing yourself to the instructor you have let him or her know that there is a new student in the class, and the instructor will be more likely to be more descriptive, or not skip any important explanations, as they may do with a class of seasoned yoga students.

First Time Yoga Student Tip #3. Discuss Any Health Concerns
If you are pregnant, be sure to tell the instructor. There are certain poses, that you should not do, and others will have some modifications that they can explain.
The same goes for any new yoga students with any type of back, neck or hip injury, or a medical condition. Simply let the instructor know, so he/she can advise you on which poses to skip.

Thank you Pam Gaulin for these helpful tips.

Desiderata

Go placidly amid the noise and haste, and remember what peace there may be in silence. As far as possible without surrender, be on good terms with all persons. Speak your truth quietly and clearly; and listen to others, even the dull and the ignorant; they too have their story.

Avoid loud and aggressive persons; they are vexations to the spirit. If you compare yourself with others, you may become vain and bitter; for always there will be greater and lesser persons than yourself. Enjoy your achievements as well as your plans.

Keep interested in your own career, however humble; it is a real possession in the changing fortunes of time. Exercise caution in your business affairs; for the world is full of trickery. But let this not blind you to what virtue there is; many persons strive for high ideals; and everywhere life is full of heroism.

Be yourself. Especially, do not feign affection. Neither be cynical about love; for in the face of all aridity and disenchantment it is as perennial as the grass.

Take kindly the counsel of the years, gracefully surrendering the things of youth. Nurture strength of spirit to shield you in sudden misfortune. But do not distress yourself with dark imaginings. Many fears are born of fatigue and loneliness. Beyond a wholesome discipline, be gentle with yourself.

You are a child of the universe, no less than the trees and the stars; you have a right to be here. And whether or not it is clear to you, no doubt the universe is unfolding as it should.

Therefore be a peace with God, whatever you conceive Him to be, and whatever your labors and aspirations, in the noisy confusion of life keep peace with your soul.

With all its sham, drudgery, and broken dreams, it is still a beautiful world.

Be cheerful.

Strive to be happy.  Max Ehrmann 1952

These words of wisdom were written the year I was born and came into my life as a beautiful black and white poster that I bought as a teenager. I hung the poster on my closet door and read it often, finding new meaning each time I read it. Today it still has great significance, not only because the words are comforting but also because of the way they have impacted my life. Words have power. Choose them wisely!

~ Carol

Karina's Apple Cake with Cranberries

Cranberries add a tart kick to this traditional style Jewish apple cake. It's a beautiful cake to make for the holidays. Or any day you feel like celebrating.
Dry ingredients:1 cup sorghum flour
1/2 cup buckwheat flour
1/4 cup tapioca starch or potato starch
1 teaspoon xanthan gum
1 teaspoon baking soda
1 1/2 teaspoons baking powder
1 teaspoon sea salt
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon allspice or ground cloves
1 cup organic brown sugar
Wet ingredients:
1 tablespoon Ener-G Egg Replacer whisked with 1/4 cup warm water (or 2 eggs)
1/2 cup light olive oil
1/2 cup applesauce
1/2 cup rice milk with 1/4 teaspoon light cider vinegar added
2 tablespoons agave (or honey, if not vegan)
2 teaspoons bourbon vanilla
Add-ins:2 rounded cups chopped apples
1/2 cup fresh cranberries, halved or chopped
Topping:Sprinkle of raw sugar

Preheat oven to 350 degrees F. Line a 9-inch round cake pan with greased parchment paper (or grease and lightly flour).
In a large mixing bowl, use a whisk to combine your dry ingredients: sorghum flour, buckwheat and tapioca flours, xanthan gum, baking soda and baking powder, salt, cinnamon, nutmeg, allspice, brown sugar. Set aside
In a smaller bowl combine the wet ingredients: egg replacer, light olive oil, applesauce, rice milk with vinegar, agave, and vanilla. Whisk till combined.
Add the wet into the dry ingredients and stir until a smooth batter forms. If you need a tad more liquid add a tablespoon at a time to achieve a smooth cake batter. Add half the apples and cranberries and stir in (keep some for the top). Scoop the batter into the prepared cake pan and smooth evenly. Add the remaining chopped apples and cranberries and press into the batter. Sprinkle lightly with raw sugar. Bake in the center of the preheated oven for 40 to 50 minutes until golden around the edges and firm in the center. Use a cake tester to test for doneness. Timing might also be influenced by the size of apples, etc.
Cool on a wire rack.This cake was divine slightly warm from the oven. If making ahead, I would freeze slices wrapped in foil. They reheat beautifully in the microwave- or- if you like your cake cold, it is delicious slightly chilled.
Serves 9 to 10

Thank you to the Gluten Free Goddess for great recipes.

Strengthen Your Immune System

Ward off illness naturally this cold and flu season:

1.     Get at least seven hours of good quality sleep nightly

2.     Engage in regular exercise (three or more times per week)

3.     Avoid sugar, it suppresses immune system function

4.     Eat a nutrient-dense diet rich in fresh fruits and vegetables

5.     Manage stress

Massage is proven to enhance immune system function…schedule a session to feel better and to stay healthy!

Wishing you a healthful winter,

Mary

Waxing Services

The Spa At Evergreen, located inside The Four Elements, now offers waxing services. We use Nufree Nudesse Professional Hair Removal Products, an anti-microbial, botanical system that is gentle and effective. It is a liquid hair removal product that is kept at a safe, constant temperature and joins with hair oils, not the skin. Nufree Nudesse has been the best form of liquid epilation for over 30 years, used by skincare professionals. Call Lisa to schedule an appointment at 303-670-1180.

The prices listed below are “starting at”. Purchase a package of 5 and get the 6th one free!

·         $15 Brows

·         $15 Lip

·         $15 Chin

·         $15 Spot Treat

·         $25 Partial Face

·         $25 Underarms

·         $35 Bikini

·         $45 Arms

·         $45 Legs

·         $45 Back

New from Skintique!

Got dry skin and dry lips? Avocado lotion and lip balm
is your answer! New from Skintique! My new favorite for treating dry skin! Available at The Four Elements in the Heart of Evergreen. 303-670-1180    http://www.thefourelementsonline.com/

 

 

People are like stained-glass windows.  They sparkle and shine when the sun is out, but when the darkness sets in, their true beauty is revealed only if there is a light from within.  Elisabeth Kubler-Ross

The 5 Tibetan Rites

The 5 Rites, as they are sometimes referred to, are a series of 5 body movements that have been used for 2500 years. It is believed that they are an age reversing practice and there have been many testimonials that confirm this. The 5 rites are believed to recharge and stimulate the chakras (energy wheels)  of the body to spin fast and evenly, which helps the body work at its best. Chakras are energy wheels located in the body and have a profound effect on how we feel physically and emotionally, our energy levels and how we age. By practicing the 5 rites we can clear blockages of past trauma and misuse of the body and create the balance in our lives that we all deserve and want. We teach and practice the 5 rites at The Four Elements in our yoga classes and in our Satori fitness classes. The rites are not particularly difficult movements, and I can help lead you through them to make sure you are doing them safely and correctly. Classes at The Four Elements are filling up, so I am adding more classes, starting in December. Please check our web page for updates on the new class schedule. http://www.thefourelementsonline.com/

Tip of the day: Every encounter in your day is an opportunity to learn and grow. Begin with a smile.

The 11:11 Wake-up Call



I started seeing 11:11 on digital clocks and watches about eighteen years ago. At the time I didn’t know what it meant so I decided I would send love to people whenever I saw it. As my children started to see it too, we all began sending love. A few years later I was having dinner with a group of women who started talking about this phenomenon. They told me of the significance of seeing these numbers and I learned that people all over the world were noticing these numbers on a regular basis. 11:11 signifies a wake-up call to become more conscious of the way we are living and to do what we came here to do. It is also a message that angels are guiding and protecting us on our journey through life. 11:11 is a pre-encoded trigger to help us remember who we really are and the nature of our reality.

I was married last year on 11/11 and my oldest daughter got married four years ago on 11/11. My youngest daughter plans to be married on 11/11/11. This week on 11/11 is the date a group of physicists and mathematicians have designated as the day to begin a new reality transmission. I invite you to go to their website and become part of the shift in consciousness that creates a new reality.  http://www.newrealitytransmission.com/

~ Carol

Gluten-Free Pumpkin Pancakes with Apricot Jam and Maple Syrup

It's true. Pureed pumpkin adds a depth of flavor to anything gluten-free. And pancakes are no exception. My other gluten-free trick is the flour combo. Coconut flour and quinoa flour. Coconut flour adds fiber and subtle sweetness. Quinoa flour adds vegan protein and a hint of exotic flavor that snuggles in behind pumpkin like a match made in heaven.

In a mixing bowl, whisk together the dry ingredients:

1/2 cup sorghum flour1/4 cup coconut flour1/4 cup quinoa flour1/4 cup tapioca starch/flour1/2 teaspoon fine sea salt
2 teaspoons baking powder
1/2 teaspoon xanthan gum1/2 teaspoon cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon nutmeg

Add in and beat lightly:

1/3 cup pumpkin puree (canned pumpkin is fine)
2 tablespoons oil- grapeseed, canola, coconut2 tablespoons gluten-free brown rice syrup or raw agave nectar1 free-range organic egg*
1 cup So Delicious Coconut Milk or non-dairy milk, more if needed

Mix the batter until it is smooth and silky- and not too thick.

Heat up a griddle or large iron skillet and oil it lightly. When a drop of water pops and sputters on the griddle or iron skillet, it is ready to cook pancakes.

Drop about 1/4 cup of batter onto the hot griddle and quickly spread the batter into a circle using the back of a soup spoon. Don't make the pancakes too thick.

Cook the pancakes for two to three minutes till bubbles form; then flip the pancakes with a thin spatula and continue to cook until the underside is golden and the center is cooked through- roughly two more minutes.

If the pancake batter is too stiff to work with, add more coconut milk, a tablespoon at a time until you achieve a smooth pancake batter that you can smooth easily with the back of a spoon. However, if the center of the pancake is gummy, it may be that the batter is too wet. Adjust by adding a sprinkle of sorghum flour (not starch) into the batter.

To serve:Your favorite buttery spread
Pure maple syrup (warmed is nice)
Apricot jam
Pepitas or toasted pumpkin seeds

The subtle pumpkin flavor of these pancakes is lovely with real maple syrup. It also cozies up to apricot jam. Total deliciousness. And the unexpected crunch of pepitas is fun

Makes about 10 pancakes.

Read more: http://glutenfreegoddess.blogspot.com/2010/11/gluten-free-pumpkin-pancakes.html#ixzz14WuaJFbj

Were You Born To Run

I recently recommended a book to a client whose new girlfriend, a runner, has inspired him to take up running.  He has set an initial goal of running a half-marathon.   The national best seller, “Born To Run” by Christopher McDougall, is an inspiring, entertaining read for anyone who runs, who aspires to run, or who appreciates a well-told story.   It’s a true, non-fiction account of the author’s struggles to run beset with common running injuries.  He is told by sports medicine specialists to give up running.  Instead, he sets out on a quest to learn the secrets of successful distance runners.  This eventually leads him to the isolated Copper Canyon of Mexico where he discovers the Tarahumara Indians, a people who are superior runners, regularly running distances of hundreds of miles.  The men, women and children run from a young age until well into older adult years.  Central to McDougall’s adventure is fascinating science about the human body, the physiology of running, and an indictment of the modern running shoe.  This book helped popularize the trend in barefoot –style running.   The characters are spellbinding (Caballo Blanco, or White Horse, is the American runner who lives among the Tarahumara), and the adventures so riveting that you may find it difficult to put this book down.   The knowledge though that human beings are artfully designed to run in biomechanical efficiency for a long-time and amazingly long-distances, may have you finishing the book and setting out for a trail run. 

See you at Flying J open space…

Mary

Say Goodbye To Dry Winter Skin

Now that we are approaching the dry uncomfortable skin phase that I mentioned in an earlier blog, It is time to change our regimen to care for our skin.  As the humidity lessens and the air gets dry, so does the skin.  Cheeks and lips are chapped, cuticles can peel and bleed, hands and feet are rough and cracked.
So what can be done to sooth dry winter skin? Start by improving the air inside by adding a humidifier to put water back into the air.  Daily hot showers with harsh soaps containing detergents can rob your skin of its natural oils.  Limiting your shower time and lowering the temperature from hot to warm can make a significant difference to itchy, inflamed skin.  Try using moisturizing shower creams and mild cleansers that have soothing ingredients like oatmeal or chamomile.  After showering, while the skin is still damp, apply a thick moisturizing lotion.  Ingredients like Shea butter or cocoa butter are excellent emollients for the body.
When caring for the face, switch to a mild facial cleanser to avoid excessive dryness.  If you just have to use an astringent after cleansing, try an alcohol-free toner instead.  If irritation is a problem when using topical prescriptions like Retin A or similar products, consider mixing them with your moisturizer to cut the strength of the product, or use it every other night.  Check with your physician first before altering your prescription.  Choose a moisturizer that lists hyaluronic acid as one of the top ingredients.  When applied topically, it creates a film or barrier on the skin, locking the moisture in while pumping up fine lines caused by dehydration.  And last, but not least, increase your water intake to increase hydration to the body and skin.

The Spa at Evergreen, located inside The Four Elements, offers skincare services and products that combat dry, dull winter skin for the face and body.  Call 303-670-1180 to schedule an appointment today with Lisa.

Reflections, Evergreen Lake at Sunset

Happiness is not a destination.
 It is a method of life.    Burton Hills

Facts about Mineral Make Up

Most mineral makeup has remarkably similar ingredients. Some commonly used minerals include micronized titanium dioxide, micronized zinc oxide, iron oxide, silk mica, and hydrated silica.
Micronized titanium dioxide, a common ingredient in sun block products, is particularly suited to protect skin from damaging sunlight. This white mineral's crystalline structure naturally reflects and defuses the sun's harmful rays. Micronized zinc oxide works in combination with the micronized titanium dioxide to reflect the sunlight's dangerous UVA and UVB rays.
Iron oxide is found in nature in red, orange and yellow hues. These pigments are blended into flesh tones for mineral foundations. Silk mica and hydrated silica soften the mineral compounds for use on the skin. Silk Mica gives mineral makeup a smooth texture, and hydrated silica binds the minerals to make them less messy. Individual brands may add secondary ingredients, such as vitamins, extra skin softeners or stronger pigments to neutralize skin tone.
Mineral makeup can counteract a host of familiar challenges. People prone to allergies or with sensitive skin will find mineral makeup contains no irritating dyes or perfumes. They do not use talc and other fillers that can be harmful to the skin. The acne-prone will find mineral makeup is organic, hypoallergenic and oil free; it will not clog pores like some conventional cosmetics.
Unlike traditional cosmetics, mineral foundations can provide sheer to full coverage. A light, sheer finish can be accomplished by moving the applicator brush in small circles on the face. Mineral makeup can also provide a more opaque texture if applied in layers with a damp sponge, much like you would apply liquid foundation. Fortunately, the consistency of mineral makeup gives coverage without the thick, unnatural, pore-clogging consequences of traditional liquid foundation.

Call to make an appointment for a make-up consultation with Candice, 303-670-1180.


source: Ezinearticles.com/expert CorinneWaldon.

Defining Yoga

Yoga, an ancient but perfect science, deals with the evolution of humanity.  This evolution includes all aspects of one's being, from bodily health to self realization. Yoga means union - the union of body with consciousness and consciousness with the soul.  Yoga cultivates the ways of maintaining a balanced attitude in day to day life and endows skill in the performance of one's action.  B K S Iyengar

Just Breathe

Breathing is a vital source of energy. We can live for several weeks without eating any food, several days without drinking fluids but we can only survive a matter of minutes without breathing air. The human body is designed to release 70% of its toxins through breathing. The other 30% is discharged through sweat, urination and defecation. If you're not breathing efficiently to rid yourself of toxins, other systems of the body, such as your kidneys, must do the extra work. The skin is the body's largest organ and needs life-giving oxygen to look vibrant and healthy. When deprived it must take over helping to eliminate toxins from the body.

You might think that aerobic exercise would supply enough fresh oxygen to your system to keep it healthy. Although vigorous exercise is extremely beneficial it actually burns up the oxygen as soon as it comes in. By practicing deep breathing exercises you are nourishing your body and receiving therapeutic benefits that aerobic activities don't provide. After teaching breathing exercises to a woman with emphysema she suggested I write a book because the exercises gave her more relief than anything she had ever tried before.  Stress causes shallow breathing. The fastest way to de-stress is to breathe deeply. It is physiologically impossible to breathe deeply and feel stressed at the same time. Therefore, you can immediately change the way you feel by changing the way that you breathe. Breathing consciously is an integral part of a balanced life. It is a way of connecting the mind with the body and living in the present moment.

Our Satori Fitness classes always start with vigorous deep breathing exercises. We offer these classes on Mondays at noon and Wednesdays at noon and 5:30 in the evening. Once you learn these exercises you will have a way to energize yourself in five minutes!

Breathe deeply,

~ Carol