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