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Cooking Corner
Everyone loves food, but not everyone loves cooking! If you want to be your healthiest, however, it pays to learn to at least tolerate the kitchen. Home cooking gives you the ability to know for sure what is in your food - and to put only the best things there! Yes, it takes some planning, but it is well worth the investment in flavor, satisfaction and your health. January Recipe Herbed Roasted
Winter VegetablesWinter is a great time for warm dinners and using many of the root and storage vegetables that are still good and available. This is a chance to use vegetables that you might not be so familiar with, get a more varied nutrient profile from them and break the old rut of just potatoes! In fact, I challenge you to leave potatoes OUT of this mix! For some this may not seem like a real recipe, since there aren't specific amounts and directions! Trust yourself - it will turn out deliciously! Roasting vegetables brings out the sweetness in them and you can let them get as carmelized and crispy as you like. Preheat the oven to 425F. Prepare your choice of vegetable(s) - clean, peel, and chop into large bite size pieces. Put into a mixing bowl and drizzle with olive oil so that all the pieces and covered and glistening, but not so much that there is a pool of oil in the bottom of the bowl. Add sea salt & pepper and fresh or dried herbs of your choice. I highly recommend rosemary, sage and thyme, maybe some oregano. Mince or crush a few cloves of garlic in there too. Mix the herbs in well so there is at least some herb sticking to each piece of vegetable. Spread the herbed veggies onto a baking sheet - preferably one with low or no sides. You can roast them in a regular roasting pan, but they will not get a crispy coat that way as they do more steaming in the confines of the high-sided pan. Give them plenty of room, only a single layer. Pop them in the hot oven. Depending on the size of the pieces and which veggies you've used, check them in about 20 minutes for tenderness. Give them a stir if you're going to leave them in a little longer. Take them out when they're at the desired done-ness. After you've tried this a few times, you might want to put the longer cooking ones in first and add the quicker cooking ones later, if you don't want some of them to be quite SO done. Vary the selection, vary the herbs and play with this! It is a beautiful sight at the table - deep purple, gold, orange, white and green and smells just as great. Get out of your potato rut this winter! These vegetables are a more healthy choice & delicious. Even people who are sure they don't like beets or squash might have to change their minds! Why Choose Which Vegs?Beets - Vitamin C, folate, manganese, magnesium, potassium, fiber Winter Squash (butternut, buttercup, acorn, hubbard, pumpkin, etc.) - Vitamin A, C, manganese, potassium, Vitamin E, B1, B3, B6, folate, magnesium, fiber & is anti-inflammatory Parsnips - Vitamin C, folate, manganese, fiber, potassium Turnips - Vitamin C, fiber, potassium, Vitamin B6, calcium, phosphorous, manganese Rutabaga - Vitamin C, potassium, manganese, Vitamin B1, B6, calcium, phosphorous, magnesium, fiber Carrots - Vitamin A, K, B6, manganese, fiber, Vitamin C, E, B1, potassium Kohlrabi - Vitamin C, B6, potassium, copper, manganese, folate, fiber, magnesium, phosphorous Sweet Potatoes - Vitamin A, C, manganese, Vitamin B6, potassium, fiber, very anti-inflammatory More good additions:Onion - Vitamin K, B1, 5&6, folate, quercitin, chromium & many other anti-biotic & anti-inflammatory perks
Garlic - Vitamin C, B6, iron, selenium, copper, manganese & other anti-biotic, anti- oxidant & anti-inflammatory perks as well Brussel sprouts - Vitamin A, C, K, B6, folate, potassium, manganese, Vitamin B1, B2, iron, magnesium, copper, phosphorous And of course, you can add other vegetables in too. Just remember the non-root type vegetables are going to cook more quickly. * * * * *
What is
The Vis?
a) Latin word for power
b) A foundation of naturopathic medicine
c) Word rhyming with bees
d) All of the above
The correct answer is d!
"The Vis" is, in naturopathic medical circles, short for the Latin, "Vis Medicatrix Naturae," which translates to the Healing Power of Nature. It is at the very core of naturopathic medicine and what sets it apart. The Vis is our body's own innate intelligence that strives every minute of every day to keep the body in a perfect balance of health and function.
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To Ponder...
Life is a symphony, and the action of every person in this life is the playing of their particular part in the music.
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Looking Ahead
Yoga Classes Cancelled
Jan 1. Please enjoy your holidays!
2nd Tuesdays - Jan 8, March 12 and May 14
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| Greetings!
Welcome 2013! We appreciate this annual, communal awareness of a fresh start; a time when rising up and declaring a new intention is celebrated and even expected. While our intention for the year broadly remains to Support Your Quest for Optimal Health, you will see a couple changes. Here in the newsletter we will take a monthly look at healthy cooking tips and recipes. We look to expand the special class and event offerings at the Studio and the first one begins next week (details below). We also plan to use our Facebook page more (even though live face to face is still best!) and if you haven't "Liked" our WellSpring page yet, please consider doing so today. Building community in all ways is an important part of our individual and larger group health and wellbeing!
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WellSpring and Other News
2nd Tuesdays Program
Make a Joyful (& Healthy) Noise!
Tuesday, January 8 - 7-9pm
Sound is all around us and within us too. What is it actually, and how does it impact our health? How can we harness the power of sound to use to our advantage?
Join us for our 2nd Tuesday program glimpse into these questions and experience the power of sound!
THANK YOU!To all of you who responded to the White House petition drive! We exceeded the 25,000 minimum required for official notice by the White House. There are already a number of provisions in the HealthCare law that are favorable to naturopathic medicine in general. But any recognition we can get as specific health care providers will further our mission of being able to provide outstanding natural medical care to anyone, anywhere in the United States.
AND IF YOU MISSED THIS...Breast Cancer is all too common and scary for everyone touched by it. You might be surprised to know that the majority of women who get breast cancer have none of the known clinical risk factors. This means we don't really know what causes breast cancer or how to prevent it. Here is your chance to help future generations know the answers to this. The Health Of Women (HOW) Study is an on-line opportunity to provide ongoing health, lifestyle, environmental exposures, and other risk information to help determine what does impact the development of breast cancer. This will track over time and the more people who are involved, the better chance to see patterns develop. It's free, it's simple and while it may not directly help us adult women today - hopefully we'll make a difference in our granddaughters lives. For complete information and to enroll, follow this link: HOW Study
Sowing Circle 
This program began this year as a way to recognize that loving, committed and helpful people fill our world. This awareness strengthens, encourages and inspires us! We can join in these efforts and be connected to them by sharing their stories and offering financial support to continue the kindly work of the world. A portion of all Medicinary sales goes to our designated organizations, as well as money collected in the donation jar in the WellSpring office. In our first year we donated a total of $988.24. Thank you for your participation!
WellSpring was happy to send $200.68 to the Gesundheit! Institute as our last charitable organization of 2012. This joyful group led by Patch Adams, MD, does such healing work. I hope to join him on a clowning trip in the future - anyone else interested? 1st Quarter 2013 - Midland Area Homes For most reading this newsletter, having a safe and secure place to rest our heads at night is something we take for granted. But for those without a home at all, or one that is unsafe, there is little else commanding attention. Especially as we come into the harsher weather months, this situation challenges physical and emotional health, strains families and poses a real threat to those facing it. Midland Area Homes has been serving our community in this challenge since 1969. Visit their Facebook page at Midland Area Homes. We are happy to support this local effort this quarter.
Tea Time - Tuesdays 9am-1pm.
Feel free to stop in on Tuesdays for tea and conversation and sometimes something special! Watch our WellSpring Facebook page for those specials! If you need something from the Medicinary and are not available at this time, please call or email the office to arrange another time to pick that up.
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Studio News
Our Regularly Scheduled Yoga Classes resume January 2. We look forward to having you join us this year!
Yoga For Your Spiritual Muscles
Blending both her yoga and naturopathic training and using Rachel Schaeffer's book of the same name as a guide, Kim Palka, ND, will lead this unique class to explore how our physical, mental, emotional and spiritual health are all intertwined. You will learn body and mind wellness practices you can use today and through the year!
One "Muscle" will come alive each week:
Awareness * Acceptance * Focus * Flexibility * Balance * Confidence * Peace * Strength * Compassion * Energy * Playfulness * Connectedness
No yoga experience is necessary, just a curious mind, spirit and body ready to move and explore and share.
Wednesdays, January 9 - March 27 (12 weeks)
1-2:30 pm OR 6-7:30 pm
$160 includes Rachel's book & all supplies.
There is still time to register, but hurry to be sure your book is there on the first day! Call the office, 989-633-0025 to save your spot!
A Perennial Favorite is Back!
A Chakra Experience
Join Wilma in this 8 week class to Refresh, Renew & Realize your potential using the powerful and healing energy of the chakras.
Tuesdays, February 5 - March 26 (8 weeks) from 1-2:30 pm
$90 includes all materials
For more information or to reserve your space in class, call Wilma at 631-4604 or sign up at her website at this link - Wilma
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Of the Month  Since we're talking about Sound in this month's 2nd Tuesday program, we will take a look at the ear for January's Of the Month. If you join us at the Sound program, you'll already be at the head of the class for this part! Won't that feel nice?
The ear is actually responsible for two primary functions. It is our organ of hearing, which is commonly understood. But it is also the organ of equilibrium, which might not be as familiar. Its function as a holder of all sorts of decorations may be aesthetically pleasing to us, but it hasn't made it into any of the anatomy/physiology texts so far. Doesn't mean it isn't a perfectly respectable function however...!
As with all our organs, there is nothing simple about it! The ear is stunningly complex in a very small space.
Anatomy. The ear is divided into three sections - the outer, middle and inner ear. You can see these labeled in the picture above. The outer ear consists of the auricle (above named pinna), the external acoustic (or auditory) meatus (above named ear canal) and the tympanic membrane, better known as the eardrum. The various folds, creases and bumps of the auricle are also named, but we won't go there today! The middle ear is the area between the eardrum and the oval window of the inner ear. It is a mostly hollow space which contains the three smallest bones in the body, also known as ossicles. They are the malleus, incus and stapes, commonly known as hammer, anvil and stirrup respectively. These bones are connected by synovial joints, like most of the rest of our bony connections in the body. The stapes is the smallest, measuring in at 2-3mm. The malleus is attached to the eardrum on one end and the incus on the other, then the incus attaches to the stapes which is attached to the oval window. There are a couple tiny ligaments in there, nerves and muscles that assist in function as well. The opening of the auditory tube, better known as the Eustachian tube is also in the middle ear. The inner ear is where things get much more complicated. It is actually inside the temporal bone of the skull and houses the cochlea and semicircular canal. These are bony and membraneous interconnecting chambers and tubes which are the end points in sending sound and equilibrium messages to the brain. These chambers are filled with fluid, as is the space around them.
Physiology. So how does the ear work? An abbreviated answer for hearing goes like this. The auricle of the external ear helps direct sound waves into the ear canal. These sound waves hit the eardrum which converts the sound energy into mechanical energy causing it to vibrate, which causes the malleus to vibrate which causes the incus to vibrate which causes the stapes to vibrate. These vibrations magnify the energy which then hits the oval window to the inner ear, and continues through the inner ear fluid as waves which eventually stimulate the various membranes and receptor hair cells which convert that mechanical energy into electrochemical impulses that are picked up by sensory nerves and sent to the brain so we can "hear" the original sound wave. Whew! You didn't really think you just heard stuff, did you?
The vestibular system in the ear tells us about our equilibrium and where we are in space. It happens in the semicircular canal, which you see in the picture as the three loops at the top left of the inner ear. (The hearing part happens in the cochlea, which is the coiled piece to its right.) These loops, as well as sensors in the chambers between the canals and the cochlea, are positioned specifically so the sensors there can pick up changes in forward, backward and rotational movements. And, if you've ever been told you have rocks in your head, technically you can agree! Here one of the sensors are tiny rocks called otoliths that move as we do in a gel-like mass that triggers nerve cells to send messages to the brain about the direction and speed of our movement.
What's Up with Ear Wax? Let's look at ear wax here in between A&P and Problems, because it applies in all of these categories! Medically, ear wax is called cerumen and it is a normal and necessary part of our anatomy and physiology. It is produced in the ear as a protective coating for the fairly delicate skin of the ear canal, especially when the canal is exposed to water. It also helps trap dust, debris, bacteria and other undesirables that may enter the ear canal. Plus, it has some antifungal and antibacterial properties as well. The wax naturally moves to the opening of the ear with the help of jaw movement and the natural growing of the skin lining the ear canal where it falls out of the ear. Yes, the ear canal is self-cleaning! There are two genetically determined types of ear wax which have actually assisted anthropologists in their studies.
Some of us can produce too much ear wax which can be problematic, causing hearing loss, ache, itching and/or irritation. However, some impactions come from our own attempts to clean the ear which actually pushes the wax further down the canal.
Common Problems. Infections of the ear are not uncommon, especially in children. The outer ear does not often have this problem, but middle ear infections (otitis media) are common in children and may involve the eardrum as well. It is generally felt these are complicated by the Eustachian tube being clogged and infected and moving up into the middle ear. Inner ear infections are less common and usually viral as opposed to bacterial.
Ear Pressure Changes range from uncomfortable and annoying to actually harmful. At high altitudes or underwater, the air pressure between the middle ear and outside may become significantly different. The Eustachian tube connects the middle ear with outside and functions to help equalize pressures, but is usually closed at the nose end to keep from being clogged with mucus. Yawning, chewing or dropping the lower jaw can help open the passage and relieve the pressure.
Ruptured/Perforated Eardrum can be caused by infection, trauma, pressure changes or very loud noises. There is often associated hearing loss, drainage, ear noise and pain - although if rupture occurs as the result of an infection, there may be resolution of pain. Most ruptures heal on their own in a couple months, but can be surgically assisted if necessary. While it heals, the ear must be protected from fluids and debris getting into the ear.
Hearing loss is a growing problem today, affecting younger people more than ever before. The admonitions of our parents to turn down that loud music bore significant truth! Even Pete Townshend of rock band The Who acknowledges loud music is damaging to hearing and supported the founding of H.E.A.R. - Hearing Education and Awareness for Rockers. (H.E.A.R.) With over-stimulation and, in many of us, just with age, the little hair cells that sense and conduct vibrations stiffen and become less able to do their job. Currently there is no way to reverse this damage once it happens. Hearing aids and implants may help maximize what hearing is left.
Vertigo is basically the sensation of movement, usually rotation, when there actually is none. It may have a variety of causes that include some dysfunction of the inner ear. There is speculation that aging or damaged otoliths may be involved. An infection is another possible cause.
Chinese Medicine View of Ears. The ears are an important diagnostic and treatment area in Traditional Chinese Medicine. There are more than 200 acupuncture points on the ear that correspond to most of the rest of the body. Auricular acupuncture is commonly used to treat many health issues - and has been for centuries!
Caring for your Ears. For the basic hygiene part of your ears, for most of us, less is more. Excessive cleaning and potential abrasion of the ear canal may result in greater opportunity for infection and general irritation. This might be especially important for those who are frequently in water for extended periods of time. Dry the ears gently after water exposure. Cotton swabs into the ear canal itself (beyond just the outer ear cavity) are not generally recommended. Yes, they might bring out some wax, but only what sticks to them and not what was in front of them that you pushed further toward the eardrum when you stuck it in your ear canal! If you have a history of impaction or other excessive wax problems, you may carefully irrigate your ears, or have your doctor do this. A couple drops of an ear oil will help soften hardened wax and irrigation with a bulb syringe and body temperature water can flush the ear clean. Do NOT use cold water - it will likely give you an unpleasant bout of vertigo!
For mild pain or irritation, there are herbal oils with garlic, verbascum and hypericum that are very healing. An onion poultice can work wonders. Cut an onion in half and heat it in the oven for several minutes until warm through and beginning to soften. Put in cheesecloth or a light towel and place over the problem ear. NEVER put anything in the ear if there is a perforated eardrum. And if
you begin to run a fever, have drainage from the ear or significant pain, consult your doctor.
To protect the inner ear function, minimize noise impact by turning down volume when you can and wearing good ear protection when you cannot. Find out more at this link to a section of the National Institute of Health: Noisy Planet
And finally, consider giving your ears a nice massage on a regular basis. Stimulating the acupuncture points with a nice rub will feel nice all on its own, but may also contribute to the health and vitality of all your organs and health systems. Easy, free, feels good and good for me...hmmmm...I don't see a drawback here anywhere! Try it now! |
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As you greet this New Year 2013, may you be filled with enthusiasm for the intentions you've chosen today and each day to come.
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Be Well,
Kim Palka, ND
WellSpring Naturopathic |
The information contained in this newsletter is presented for
educational purposes. Nothing contained in it should be
construed nor is intended to be used for medical diagnosis or
treatment. It should not be used in place of the advice of your
physician or other qualified health care provider. Whenever you have any
health care related questions, please call or see your physician or
other qualified health care provider promptly. Always consult with your
physician or other qualified health care provider before embarking on a
new treatment, diet or fitness program. You should never disregard
medical advice or delay in seeking it because of anything you have
read in this newsletter.
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