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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.
February Recipes
Chocolate
In honor of Valentine's Day, let's talk reasonably about chocolate. In the words of my Algebra I teacher my freshman year (thanks and RIP Mr. Berry), "Let's be logical and non-emotional."
#1 - Eating a healthy diet does not mean depriving yourself of any wonderful food on the planet.
#2 - Eating a healthy diet does not mean having carte blanche to eat any single food willy nilly because a few studies show it may have health benefits.
We do not have to be so black and white - there are many wonderful shades of gray out there!
So yes, there are studies showing health benefits of cocoa. Cocoa contains dozens of things called flavenoids, polyphenols, anthocyanins, methyl-xanthines, epicatechins and bunches of others. These are many of the same compounds that are also found in kale and blueberries and green tea and many other healthy foods. We know - and have known - that these compounds are excellent anti-oxidants protecting our body. They have actions that help with blood flow and slow clotting and increase insulin sensitivity and boost neurotransmitters - just like kale and blueberries and green tea. So cocoa can be part of a healthy diet too! Notice this did not say Snickers or chocolate kisses or slabs of Death by Chocolate Thunderous Mountain of Fudge Frosting Volcano Cake!
We find the most beneficial ingredients in natural cocoa powder - not Dutch processed cocoa. Substitute this cocoa for chocolate in recipes when you can for a higher healthy ratio. Next comes unsweetened baking or dark chocolate. There are quickly declining amounts of healthy and addition of other problems in less dark, milk and white chocolates. Read your labels! The trace amount of cocoa in the milk chocolate of a Snickers bar is more than offset in health by the added corn syrup, sugar, partially hydrogenated soybean oil and artificial flavors!
Of course, there is no way to measure the healthy benefit of completely LOVING the experience of chocolate, the joy it brings, and perhaps the added joy of receiving it as a gift from someone who makes your heart sing! When you choose to eat chocolate, eat it with love and joy and appreciate every bite. And maybe keep the bites in the single digits....:-)
These Chocolate Macaroons from the Raw Food Real World cookbook are bite size wonders of health with raw cocoa powder and coconut butter and coconut. If you have a dehydrator, I highly recommend them. Dehydrating in the oven is possible, but it's a long and more labor intensive process.
3 cups dried, UNsweetened coconut flakes
1.5 cups cocoa powder
1 cup maple syrup
1/3 cup coconut butter
1 TBSP vanilla extract
1/2 tsp sea salt.
Combine all ingredients well. Refrigerate for 10-20 minutes to set up a bit. Using a table spoon, small scoop or your hands, spoon rounds of the dough onto dehydrator screens. Dehydrate at 115 for 12-24 hours, until crisp on the outside and chewy inside.
Hot Chocolate
In our still cold winter months, hot chocolate can be a great treat. If you make it with cocoa powder, you'll want to add some sort of sweetener. If you use a dark chocolate bar, it's not necessary. Consider these variations to mix it up a bit!
Base - 3 oz 64-70% cocoa dark chocolate broken up and melted over low heat with 1/2 cup milk.
Add - 2 TBSP peeled, chopped ginger and 1.5 cups milk
OR
3-4 strips of orange peel and 1/4 tsp cardamom powder and 1.5 cups milk
Heat well over medium low heat, but do not boil. Strain out ginger or orange peel and enjoy!
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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...
"Chocolate is a divine, celestial drink, the sweat of the stars, the vital seed, divine nectar, the drink of the gods, panacea and universal medicine."
- Geronimo Piperni, quoted by Antonio Lavedán, Spanish army surgeon,1796
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Looking Ahead
2nd Tuesdays - March 12 and May 14
March - New Class - Let Your Yoga Dance with Lisa Dickey
April - Cleanse With Friends Class
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| Greetings!
Hello February - month of chocolates and groundhogs. And hopefully a little break from those REALLY cold January days, which the flu virus actually prefers. Michigan has been luckier than other areas of the US in this winter's flu counts, but the season isn't over. Remember that your overall state of health is the most important factor in your susceptibility to ANY virus or bacteria! Keep yourself warm, hydrated, rested, nutritiously fed and gently moving. Take boosting and preventive action at the FIRST sign of anything coming on. Elderberry is an outstanding aid in flu season, along with colostrum, Vitamin C, echinacea and zinc. Spring is not far off - hang in there!
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WellSpring and Other News
Aromatherapy Sale!*20% off all Aromatherapy Supplies for the month of February. Aromatherapy is a fun and simple way to perk up your senses at home, in the car, in your personal care. It is also an excellent way to clean and care for your health. Create sweet smelling gifts for Valentines Day, protect your home and family in the flu season, pamper yourself or discover another of the dozens of uses for essential oils! *Does not include aromatherapy books & is on in-stock items only.
Next 2nd Tuesdays Program - March 12
Mark your calendars for our March program which will cover information about CLEANSES/DETOX - what are they, what kinds, who should do them and when. You'll also have a chance to learn details about and sign up for WellSpring's First Annual Spring Cleanse With Friends program set to begin in April.
. Meditation is Great & Growing!
Meditation has so many health benefits as well as being great for embracing our life as it is and as it can be. Midland has a growing number of opportunities to learn and practice. Whether you're new to meditation, returning to it or looking for a group to practice with, you have options! Check these out.... Mindfulness for Stress Reduction Information Open Houses - Feb. 14, 19, & 21, 5:30-6:30 at Partners in Change. Call 832-2165 for info & registration. 8 week class to begin in March. Learn to Meditation Class - Feb 21, 6:30-8:30 at Ways to Wellness. Ways to Wellness ScheduleThree Jewels Sangha Meditation Class & Practice - Mondays - Practice 6:00 - 7:30. Class at 7:30. Three Jewels Sangha
Sowing Circle 
1st Quarter 2013 - Midland Area Homes Midland Area Homes Housing Assistance Center (MAH) opens the door to safe, affordable housing. Midland Area Homes was formed as a focal point to improve the housing conditions of low income residents. MAH has evolved to provide an array of services to assure those in need have adequate housing and decent living conditions. Programs include minor home repair and ramps, central intake for homeless and high risk residents, housing stability/homelessness prevention and used furniture distribution. Working closely with local churches, area agencies and businesses, and individual volunteers and donors, Midland Area Homes helps build a stronger community - one home at a time. COMING UP! "There's No Place Like Home" Spring Gala - April 18, is MAH's largest fundraiser. You might attend, or donate an auction item, or create this year's piece of functional furniture art! More details to follow or watch their Facebook page at this link: MAH 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. 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
Yoga Class Cancellations -- Kim Z's classes are cancelled Feb 11.
Our Regular Yoga Classes are in session. You are always welcome to drop in to a class and bring a friend! Class descriptions and schedule can be found at this link: Yoga Class Schedule Hard copies are also in the covered box on the railing opposite the Studio door.
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
NEW Evening Class Begins in March!
Let Your Yoga Dance
is a fun, creative class that fuses dance and yoga-inspired movement. You will discover your unique inner dancer in a safe and compassionate environment. Come experience a joyful, playful and mindful journey through a variety of music, dance, breath work and basic yoga movements. NO dance or yoga experience is needed, but be prepared for a healthy workout and to let your inner dancer soar!
Leading the group is Lisa Dickey, a certified instructor in Let Your Yoga Dance from the Kripalu Center for Yoga and Health in Stockbridge, MA.
Tuesdays and Thursdays - 6:30-7:30 p.m.
March 5, 7, 14, 19, 21, 26
Six class pass for $51.00 or $10.00 drop in
For questions or to register - Contact Lisa at Lkd8910@yahoo.com
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Of the Month Our February Of The Month subject is the mineral Selenium. I looked at the pictures of selenium, and they just weren't as pretty as these brazilnuts, so we're using them as our representatio n of selenium. Brazilnuts are, in fact, the most concentrated food source of selenium. But we'll get to that in a minute...!
History of Selenium. Surely the element selenium has been around for a long time, but it made its debut into human history in 1817. Discovered as a by-product in a chemical reaction producing sulfuric acid, it was first thought to be related to the element tellurium (named for Earth). It was soon found to be a separate element and named selenium from the Greek selene meaning Moon. It is rarely found in nature alone, but almost always in combination with other minerals and/or metals.
Uses of Selenium - Commercial. After being extracted in the refining of other mineral ores, today selenium is used mostly in pigments and glassmaking. It is a semiconductor and had early roles in photocells and electronics. That use is less prominent today with the rise of the use of silicon. It acts similarly to sulphur which is important both in industrial and biological use.
-In the Body. Selenium is a trace mineral that is required by the human body in small amounts. That it played some role in the body was discovered in the late 1950s, but not specifically defined until 1973. There is still uncertainty about the extent of selenium's role in human health. In the body, most selenium is found in a protein complex known as a selenoprotein. There are about 25 of these selenoproteins that have been identified in the body, but less than half of them have an identified function. Two primary functions that are very clear are in the creation of a critical enzyme called glutathione peroxidase and in iodine metabolism related to thyroid hormone production and use. We also know that selenium is critical to immune function, sperm motility and muscle development. It can also act as an anti-oxidant. There is research looking at selenium's role in heart disease, cancer and some mood disorders.
Here's a interesting story about selenium research. I cannot find who first figured this out, but apparently our toenails are a good indicator of selenium concentration in the body over the previous 6-12 months. Studies looking at toenail clippings from participants have been done to consider selenium effects on cancer (especially prostate cancer), cardiovascular disease and diabetes. I'll pass on being on that research team!
Absorption & Interactions. We absorb selenium primarily in the duodenum of the small intestine. There is a little from the rest of the small intestine, but virtually none in the stomach or large intestine. It appears that food sources from plants are better absorbed than those from animals. In supplemental form, selenomethionine appears to be best absorbed. Lead, arsenic and copper interfere with the function of selenium in the body, as does a deficiency of iron. It seems to have a synergistic relationship with Vitamin E.
Deficiencies. Selenium concentrations in food are directly related to selenium in the soil. Deficiency is not terribly common, but can result in serious health issues. There is a particular part of China where the soil is highly deficient and at one time a disorder called Keshan disease resulting from selenium deficiency was a prevalent cause of cardiomyopathy in the area. Problems related to poor thyroid function may be apparent in selenium deficiency. Other severe deficiency symptoms include muscle pain and weakness, joint problems, immune system dysfunction, nerve degeneration, vision problems and whitening of hair and skin. You can find average selenium amounts in soil in the U.S. by following this link: Selenium in US soil Michigan soil is on the low side, although Midland county is a little better than many surrounding counties. Selenium deficiency may also occur in those with severely impaired gastrointestinal systems and those receiving TPN (total parenteral nutrition) as their primary source of food.
Toxicity of Selenium. While crucial for normal health and function, excess ingestion of selenium can be life-threatening. Called selenosis, toxic reactions have been seen in those over-supplementing as well as in miners with high exposure. In veterinary circles, it is known that overeating plants from high selenium soil areas can be harmful to animals.
Sources and Dosages. The recommended daily intake of selenium is 55 micrograms for adults, and slightly higher for pregnant and nursing women. It is estimated that an average American gets around 100 micrograms (mcg) in the regular diet, so most of us are not at risk for actual deficiency. Remember, tho, that official recommended levels of nutrients are to prevent deficiency, not necessarily to maximize health! The Tolerable Upper Intake Limit (TUIL) is 400 mcg from all sources. Given the wide range of soil amounts of selenium, there is also a wide range found in our foods, making it hard to know for sure what amount we're actually eating. But from selenium-adequate soil, brazilnuts have about 544 mcgs in 1 oz - that's only about 6 nuts! Fish and seafood weigh in at 30-60 mcgs in 3 oz, other meats at 20-30 mcgs. A serving of whole grains may provide around 10mcg and an ounce of walnuts 5-10mcg. If you can find it and stomach it, stellar sea lion liver has about 194 mcg in one ounce.
Studies looking at the role of selenium in the prevention of disease have found supplementing with 200 mcg to be an adequate and useful amount. This leaves enough room in the diet for food source amounts so that the total selenium is below the 400mcg TUIL on a daily basis. Please know that toxicity is not likely to happen if you picked all the brazilnuts out of the nut basket at Christmas time and ate them at one sitting! You probably just won't want to do that every day.
So if you decide to supplement with selenium, remember that plant sources seem to be most bio-available to us. Check your multi-vitamin or selenium supplement to be sure there are no more than 200 micrograms per daily dose. And DO enjoy an occasional brazilnut! |
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Maybe dark chocolate covered brazilnuts are the way to go this Valentine's Day.... Search out and tell someone you love them this month, how they brighten your life. And then spend some time discovering ways to love yourself and see how that brightens your day! Love is all there is - and it's all we need! Okay, and a little selenium.
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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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