5690 DTC Boulevard, Suite 140E
Greenwood Village, CO 80111
PH: 303-847-0905
FX: 303-847-0917
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5280 Balanced Health Center News

April 2018 Practice Newsletter

April’s Newsletter features a Practitioner’s Perspective from Mechelle on self-care between massages, a fun spring salad recipe, a long-awaited product of the month and our practice calendar.


April is here – and along with it, Earth Day! This year we are excited celebrate this holiday on April 22nd. We have a new product at 5280 BHC, which has an indirect health benefit. We have partnered with an organization called 4Ocean to help support our planet. 4Ocean is a non-profit organization started by two surfers who were driven to clean up the oceans, one pound of trash at a time. Facts about 4Ocean and the trash in our oceans:
  1. Annually approximately 500 billion plastic bags are used worldwide.
  2. The Pacific Ocean Garbage Patch weighs 7 billion tons, is twice the size of Texas and is 9 feet deep.
  3. Toxic metals can destroy the biochemistry, behavior, reproduction and growth of marine life.
  4. People get contaminated easily by eating the contaminated seafood.
  5. 4 Ocean has pulled out 367,095 pounds of trash to date!
  6. In 2018 4Ocean’s Goal is to remove 1 Million pounds of trash from the ocean!
Want to help?!

Purchase a 4Ocean bracelet at 5280 BHC and pull your pound of trash. One bracelet purchased pulls one pound of trash out of the ocean.

Come pull your pound today at 5280 Balanced Health Center!
April’s Newsletter features a Practitioner’s Perspective from Mechelle on self-care between massages, a fun spring salad recipe, a long-awaited product of the month and our practice calendar.
This Earth Day take some time in nature to refresh you and your senses. Appreciate this wonderful world we live in and this magnificent state we get to call home.

See you at 5280 BHC soon!
In Health,
Dr. Katie

Practitioner’s Perspective
How can I get the most out of my massage?
By: Mechelle Fried, LMT
It is so important to take care of our bodies. That is why you come in for massage and all the services offered at 5280. You can lengthen the benefits of your massage through self-care practices between appointments. 
I love the invention of the foam roller. I may have even encouraged you to use it too.There are so many different self-care practices you can incorporate into your week also using a small ball, a frozen water bottle, yourself or a large yoga ball. 
With all the driving and computer work most of us do in our daily lives, our pectoral (chest) muscles get so tired and tight. Using the foam roller is helpful, but we can not lay on the floor all the time. By using your finger tips, you can do your own trigger point work. Tight pecs = tight shoulders and even some numbness or tingling down the arm. 
With the pad of your index finger, using medium pressure, press into your tight spots. You know that you have hit the right spot if it is a little tender to the touch. Press and count to 8, then let up. Move to another spot nearby and continue. You can work from the sternum towards the shoulder, under the arm pit, and down the side the ribs. This is a great to do while sitting and watching a movie. Multitask! With the type of work that I do, this is a go to thing for me. I do this once a week. Yes you can also use a tennis ball or loose fist to rub the area.
Use a small ball (lacrosse ball, tennis ball, golf ball) or even a dryer ball to roll under your feet for a little self massage. Our entire body is represented in our feet. You can eliminate the lingering sinus headache or migraine, reduce back pain, increase circulation, or smooth sore cramped feet all while typing at your computer. 
If your hips are often out of alignment and you have a desk job, go ahead and bring your yoga ball to work with you. It makes a nice desk chair. Switch between your office chair and sitting on the yoga ball throughout the day so that you do not over stress your abs. Sitting on the yoga ball will open and relax your hips, straighten your spine and it helps with posture too. 
The SCM is the main muscle for turning your head from side to side. It starts at the collarbone and ends under the ear. Release it if you feel tightness in the neck, have a headache above your eye (not a migraine though), or if you’re consistently in forward head posture (maybe you’re sitting at a computer too much.) The nice thing about the SCM is that it is easy to find. Resist slight pressure on your forehead and you can feel it on the sides of your neck. Hold on to it so that the muscle is in the C between your thumb and index finger. Hold and slowly turn your head, different directions. You will feel a stretch if you do this. If you feel a pulse, move your hand. The front of the neck is full of nerves and major arteries. We need to avoid those at all costs.
Are you using an Acupressure mat or pillow yet? Give yourself 20 minutes to just stop and breathe. The acupressure mat releases endorphins and oxytocin into your blood stream, that is your body’s natural way to relieve pain and relax. It activates your body’s “calming” nervous system. In my home it is used for headaches, stomachaches, sensory overload and more. 
Even tight schedules can be accommodated. Routines help us remember. Stretches can be done during a five-minute water break or stretch as a family while discussing your day. Just make it convenient, obvious and effortless. Keep any tools you use, tennis/lacrosse balls, theracane, stick, travel foam roller at the office or in your family room for easy access. 
Remember safety first. If you have any questions or would like a visual of my favorite stretches, feel free to email me at Mechelle@5280bhc.com and I will send you a picture or a video link.
See you at your next appointment.

Recipe of the Month
Chopped Thai Salad with Sesame Garlic Dressing
Serves 6

  • 1/3 C canola oil
  • 3 cloves garlic, peeled
  • 3 tablespoons low sodium soy sauce (or tamari sauce)
  • 2 tablespoons water
  • 2 tablespoons white distilled vinegar
  • 2 tablespoons honey
  • 1 tablespoon sesame oil
  • 1 tablespoon lemongrass paste (essential oil) or ginger paste
  • Squeeze of lemon juice (or essential oil)
  • 16 ounces frozen shelled edamame
  • 5-6 cups baby Kale
  • 3 large carrots
  • 2 bell peppers (1 red, 1 yellow)
  • 1 C cilantro leaves
  • 3 green onions
  • ¾ C cashews
  1. Puree all the dressing ingredients in a food processor until smooth. Taste and adjust to fit your preferences. Transfer to a dressing jar and rinse the food processor for use later.
  2. Cook edamame by boiling it for 3-5 minutes in a pot of water. Drain and allow it to cool. Meanwhile, slice up the kale, carrots, peppers, cilantro leaves and green onions into thin strips.
  3. Place the cooked edamame in the food processor and pulse 5 times to get a minced texture. Transfer to a bowl and repeat the same process for the cashews.
  4. Toss the kale, carrots, peppers, cilantro, green onions, edamame and cashews together until well combined.
  5. Drizzle with dressing, toss and serve immediately.
  6. Want protein – add chicken, steak or tofu!

Product of the Month
25% off

This month we want to help you relax!
Our two products of the month are aimed to help you unwind, calm down and get a restful night sleep.
Pillows are here!

You have been asking and we have finally found the pillow we support!

Creative Comfort’s Complete Sleeper Plus is made of medium density foam and is customizable in height as it has removable inserts to help those looking for a firmer level of support or for those who have broader shoulders. 

We are excited to have these in house as we know how important a great pillow is and how hard it is for us all to find!

Come in today to try it out!

Have you been suffering from insomnia or anxiety?

GABA might be the key to reducing these common conditions and much more! It is a neurotransmitter in the brain that when deficient can lead to increased symptoms of:
Body temperature
Focus for ADHD
Slow metabolism
The goal of medications treating these conditions is to increase GABA in the brain. Fortunately you can also increase your body’s levels of this neurotransmitter naturally with supplementation.

If you feel like you have been battling any of these symptoms talk to your provider, the next time you are in the office about GABA!


Dr. Katie – out of office 7th -15th
Brittany – out of office 2nd, 19th – 20th

In health,
Your 5280 Balanced Health Center Team

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5690 DTC Boulevard, Suite 140E
Greenwood Village, CO 80111
PH: 303-847-0905
FX: 303-847-0917
Contact | Directions | Hours

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