Early Summer 2014 Newsletter
THE SUMMER OF NO WATER
By MARY ANNE
Even though Willits has water in its reservoir, the outlying
areas are quickly running out of water. Every day I hear stories about someone
who no longer has water, and even at my home where we have good springs the
water has slowed down to an alarmingly low output. We had some rain in Northern
California, but most of the state is experiencing the driest year in history.
With water allotments from the Federal government at an all- time low, many
farmers have chosen to let their crops go this season. As we move into the
hottest part of the summer, we are likely to see hikes in food prices and the
unavailability of some California grown produce. Most affected are tree fruits
and tomatoes. We have seen several gaps in watermelon production as well.
On the positive side, the lack of moisture has meant a
quality year so far for stone-fruit, which often suffers from mold, brown rot,
and other disease in wet years. The
peaches and nectarines are super juicy and mostly sweet, with little propensity
to break down. The apricots were excellent. We sold nearly 100 cases. The
pesticide- free peaches from Patterson have been especially delightful.
Remember the O’Henry peaches are due in the first week of August. There is some
concern about the quality of the late fruit, but it’s a “wait and see
situation” about which we will keep you informed. Our sandwich board on the
street will announce the arrival of the peaches. During the next month we will
have a constant supply of pesticide-free freestone peaches and nectarines. Check
in our produce department.
The cherry crop this year was most disappointing. The
California crop was damaged by wind and was very pricey and extremely limited.
Also, quality and size were down. The Northwest crop was better, but not as
good as in other years. There is still a chance to get a few cherries if this
is a favorite of yours. Other items to note: sweet potatoes are still out of
season with high prices,; lemons are going up but limes should be coming down
in price; new crop potatoes are filtering in; onions are in season now; avocados are going up in
price; turmeric root will be out of season until December.
Nan, the buyer for our gift section, is temporarily out on
disability. In the interim, Dena Shuster is taking over that department. If you
have questions, orders, or ideas about the department, or if you are a vender
of gift items, please direct your inquiries to Dena. She will be here on Nan’s
schedule: Monday, Wednesday, and Thursday.
As the summer rolls on, be aware of the water issue. We may
again be asked to conserve on water here in town. Mulch your gardens well, and
try to water in the evening when there is less evaporation. And pray for
Social Networking at Mariposa Market
Mariposa Market social networking sites is a great way to keep up with Mariposa
Market news and publications. The
newsletter and the monthly sales are posted on MariposaMarket.com
as they are published. You can
sign up for our mailing list on the website, and have these publications
delivered to your inbox as soon as they are ready. A great way to save paper!
We also post
these publications on https://www.facebook.com/MariposaMarket,
as well as the daily soup or lunch special.
In addition we post new items in the store, special pricing or demos by
vendors, upcoming special events, and interesting articles that relate to our
products, vendors, or topics of interest to our customers.
Job Opening at Mariposa Market
has a job opening for a Health and Beauty (HABA) Assistant Manager in the Body
Care department (30-32 hours per week). Must have management and customer
service experience, knowledge of products including body care; placing and
receiving orders, stocking and keeping department clean and organized. To apply
please bring a résumé and application in person to the store. Download our
employment application here: http://mariposamarket.com/doc/Mariposa_Employment_Application_Revised.pdf
Have you ever heard
that our body possesses the capacity to heal itself? On a cellular level, this
renewal occurs constantly. As cells are destroyed or damaged, new ones are
created. The human body is endlessly working to repair and regenerate. Much of
this work happens while we are sleeping, so by getting lots of sleep/rest we
are equipping ourselves with the tools we need to enable our body to do its
thing. Proper nutrients are in the list of tools; however we need to be able to
absorb them to convert them into useable energy for our cells. So really when
you think about it good health relies on the intestines. No matter how great
the food is that we eat, if it is not absorbed by the intestines it will begin
to decay and actually turn toxic. When toxins accumulate in the intestinal
lining they not only spread harmful toxins throughout the body but also inhibit
the absorption of water and other good nutrients. It is quite the vicious
accumulation will inevitably lead to disease, broadly being defined here as any
that impairs normal function, disrupting homeostasis in the body. Once our
bodies get free
of toxic build up, we
can completely benefit from all the nutrient rich yumminess we put in!
Mariposa market now
carries a product by Chakrafood which has been developed to reach the deepest crevices of
the intestines and eliminate those festering toxins. Fittingly, it's called
on Korea's natural healing traditions, EMPTINESS is an enzyme formula that,
"empowers the body to remove toxins and nourish our cells with vital
nutrients and water." Beneficial for treating Crohn's disease, Irritable
bowel syndrome (IBS) Colitis and Leaky gut syndrome, this formulation made up
of 10 slow
fermented herbs, probiotics, and enzymes, is designed to reestablish our body’s
enzymes breakdown the herbal compounds into tiny organisms, thus allowing them to work
in the nooks and crannies of our gut. This process is very gentle, and works to
the body's own cleansing action.
Major benefits of
EMPTINESS are that it supports the body's ability to;
regularly remove toxins from the G.I tract
-promotes clear well
-aids in immune system
-maintain healthy gut
The combination of
soothing the intestinal mucus lining and strengthening the intestinal muscles
nervous system can set you on the right " tract" to true holistic
"We are not what we eat, we are what we absorb."
also known as pot marigold, is native to Mediterranean countries, but is now
grown throughout the world. Calendula flower petals have been used medicinally
since at least the 12th century. Current known uses include topical
treatment for skin conditions, in the garden as a pest repellent, taken
internally as a tonic, and used in vegan baking.
Calendula has a high concentration of flavonoids,
plant-based antioxidants that protect cells from damage caused by free
radicals, unstable molecules. For those concerned with aging skin, it
stimulates the production of collagen, and is a wonderful moisturizer in an
olive oil base. Calendula has
anti-inflammatory, antimicrobial, astringent, antifungal, antiviral, and
immunostimulant properties which makes it useful for disinfecting and treating
minor wounds, conjunctivitis, cuts, scrapes, chapped skin, bruises, burns,
athlete’s foot, acne, yeast infections, bee stings, diaper rashes, and other
minor skin conditions. It also helps minimize scarring, and the appearance of
stretch marks. Calendula petals can be blended into, creams, compresses,
washes, salves, ointments, massage oils, baths, facial steams, tinctures, and
teas. It is gentle enough to use for babies, children, or animals. Internally,
gargling with Calendula infused water may ease a sore throat, sores in the
mouth, and inflammations in the mouth and throat. In addition, a blend of
Calendula tea and flax seeds makes an excellent egg replacer for vegan baking.
Mariposa carries a range of Calendula products as well as
bulk, loose dried Calendula flowers for use in homemade concoctions. Please
enjoy the included recipes!
Flax and Calendula Egg Substitute for baking:
Brew a strong tea from 1
cup boiling water to 1 tbs of calendula petals.
Strain the petals, and pour the tea into a small saucepan.
Add 1 tbs of flaxseed, bring to a boil, boil for 3 min.
Transfer to a blender and puree until seeds are coarsely crushed.
Strain seed particles out.
The result is very much
like egg whites in consistency.
Let cool before using.
1/4 cup mixture= one egg
Calendula Infused Oil:
This oil is perfect for cradle cap, diaper rash, chapped or
chafed skin, bruises, and sore or inflamed muscles. The oil can be used alone,
or incorporated into salves, massage oils, lip balms, ointments, creams, and
Place Calendula flowers in a clean, dry glass jar. If using
fresh Calendula, wilt for 12 hours to remove most of the moisture before adding
to the jar. Pour olive oil into the jar, making sure to cover the flowers by at
least 1” of oil so they will have space to expand. Stir well and cap the jar
Place the jar in a warm, sunny windowsill and shake once or
more per day.
After 4-6 weeks, strain the herbs out using cheesecloth.
Pour the infused oil into glass bottles and store in a cool dark place. You may
also infuse on a stovetop, on low (about 100 degrees), for 3-5 hours if you
prefer a quicker result.
This is a very soothing, and healing salve. Rub into sore
muscles, apply to minor cuts, scrapes, insect bites, rashes, diaper rashes,
stretch marks, chapped lips, chafed skin, bruises, and other skin irritations.
Use 4 oz Calendula flower infused herbal oil (from above
Coarsely chop ½ oz beeswax or use beeswax pastilles.
Melt beeswax and 4 oz Calendula oil over a double
Once melted remove from burner, and pour into tins or glass
jars. Allow to cool completely before using or putting lids on containers.
(Information sourced from Mountain Rose Herbs, and
University of Maryland Medical Center web sites)
OH… GO AHEAD AND EAT SOME FAT
By Mary Anne
For years now saturated fat has been the most maligned of
the nutritional components. Every dietary agenda for health and well-being,
especially of the heart, asked us to forego whole milk, butter, cheese and red
meat in favor of low-fat alternatives. We were asked to eat our fruits and
vegetables, but also encouraged to consume a diet high in complex carbohydrates
and proteins. The years have passed and new studies are showing that the
American public is broadening its girth on this recommended diet. The idea was
to cut calories, but Americans actually ended up eating more, even as fat
We have known for some time that fats found in vegetables
like olives and in fish like salmon can actually protect against heart disease.
Now we are starting to understand that even the saturated fat in a medium rare
steak or a slab of butter has a much more complex effect on the body than
previously thought, some of which is benign. Our demonization of fat may have
back-fired in ways we are just beginning to understand. The idea was to cut
back on calories from butter and beef and cheese and replace those calories
with healthy choices like fruits and vegetables. This thinking was completely
naïve. Instead, Americans upped their consumption of carbohydrates, sugar, and
sweeteners which are responsible for the obesity epidemic we are experiencing
today. Refined carbohydrates like those found in white flour breads, crackers
and pasta are converted to sugar and cause changes in our blood chemistry that
encourage the body to store the calories as fat and intensify hunger, making it
much more difficult to lose weight. The
myopic focus on saturated fat has warped our diet and caused the biggest health
crisis facing this country.
It’s true that saturated fat raises the levels of LDL in the
body. But it also raises HDL cholesterol whose purpose is to remove LDL from
the arterial walls. In other words, raising both HDL and LDL makes saturated
fat a cardio wash. Plus, scientists now know that there are two kinds of LDL
particles: small dense ones and large fluffy ones. The large ones seem to be
mostly harmless---and levels of these seem to be increased by fat intake. Carb
intake, on the other hand, seems to increase the small sticky particles that
now appear linked to heart disease. This is not to say that we should double
down on the cheeseburgers or pour globs of cream into our morning coffee. Weight gain is still a result of excessive
calorie intake and puts a strain on the heart. But, saturated fat of itself
seems to have, at worst, a neutral effect on obesity and heart disease. And, of
course, some other fats are even more beneficial. There’s evidence that Omega
3’s found in salmon and flax oil can actually protect against heart disease.
Nearly every expert agrees that we’d all be healthier if
more of our diet were made up of what writer Michael Pollan calls “real food”.
The staggering rise in obesity doesn’t just stem from the consumption of
carbohydrates themselves. More and more of what we eat is a creation by the
food industry enhanced with non-food additives which are designed to make us
want more. Studies suggest that processed meat raises the risk of heart disease
in ways that unprocessed meat does not.
Processed foods are a direct link to poor health.
How we eat and the connection we have with our food is
probably the most important factor in creating a diet that actually feeds our
body. A balanced diet of whole foods including the butter on your toast (as
opposed to some processed supposedly
healthy low fat “spread”) and the real
scrambled eggs (as opposed to powdered “egg-makers” ) are the considerations we
all should be taking in order to live a healthy life. So, go ahead and eat a
little fat. It makes you feel satiated and helps to curb the snacking impulse. (Excerpted from Time Magazine Vol. 183, No.
Customer Suggestion box:
Sausage: We had a setback when Rock Island, our main distributor quit carrying
these products. However, now we have a
new distributor. Look for Niman Ranch
and Applegate products to return to our shelves!
More than One Bella
Rosa Option in the deli: When we had several Bella Rosa options, some
people complained that they wanted other brands of coffee. So now we keep one flavor and alternate the
others. There are lots of opinions on
Any bulk Celtic
and/or Himalayan Salt: We do carry Himalayan salt in our bulk bins.
IDK Uncanny beans,
any size: These sound interesting. We
don’t have a distributor, but we’ll call the Co-Op and see where they get them.
chickens, roasted and ready to eat: It has been considered. At some point we would like to do this.
Back To Nature
Lemon Cookies: We will consider ordering
Organic Masa Harina
tortilla flour in bulk or 5lb: This is not practical in bulk, there’s not
much demand for this. We do have it in
the baking section from Bob’s Red Mill.
You can also special order a larger quantity.
Amy’s Frozen Mac n’
Cheese with regular noodles: We used to carry this product, but it was
too slow of a seller and space is limited.
You can always special order a case.
Earth Balance made
from flax or hemp seed oil only (no soy): We
will look into it.
Three Twins Ice
Cream, Chocolate Orange Confetti: Ok!
Look for it in the next couple of weeks!
Mint Ice Cream: We’ll check into it.
Cultured makes plain, raw sauerkraut, and we have it.
pint jar: We keep looking for these, but no luck yet.
Swedish Bitters: Sure! We’ll try it. (We were not aware of bitters that are alcohol free
capsules: We like the formula and we have tried this product, however it did not
sell well. Hopefully we will get more
requests and bring it back in!
instead of whole pack: We’ll look into it.
Chocolate, from Humboldt Co.: We currently carry Venlo Chocolates who are
also from Humboldt Co. We will look into your request.
Please list the
ingredients for the items in the Deli Case:
We have a recipe file at the
counter with ingredients listed. Just
ask and we’ll look it up for you!
Drink, Blueberry, and Cherry: Unfortunately our cooler space is booked
solid for the summer. However, we can
special order a case for you at a small discount.
Bean & Rice Chips: Our distributor is in the process of picking
up this product. Look for it in the
Breadsticks, Sourdough: We will change from parmesan to plain once we
run through what we have. The plain
breadsticks were actually ordered today, 7/10/14!
Non-Fat Dry Milk,
in bulk or quantities larger than 1lb: This commodity is not available in larger
sizes through our distributor. However,
it is available online thru Bob’s Red Mill.
WE LOVE OUR LOCAL HONEY
By Kevin Copperfield, Grocery Manager
Well, summer is here. Sun, fun and….allergies? For most of
us it is time to enjoy the outdoors without suffering from the sneezing, watery
eyes and dripping noses that do affect some of our unfortunate neighbors and
friends during this time of year. And it is now that the inquiries about honey
as it relates to allergies become a warm topic in the aisles. So here is some
information I’d like to share that I have garnered via the World Wide Web and
report by Food Safety News
sampled honey at grocery stores around the country, and found most of it has
been filtered to the point where it has no pollen at all. The World Health
Organization, the European Commission, and the US Food and Drug Administration
all state that in order for a product to be called honey, there has to be some
pollen content. Removing all of the pollen from honey removes any way to test
for its geographic origins, doesn't improve shelf-life, negates the possible
health benefits of pollen, and is actually being used to cover up the import of
unregulated and often contaminated
honey from China through another country
like India and finally into the US. In fact, in the EU, pollen must be listed
as an ingredient on bottles of honey so consumers know what they're getting.
The FDA, on the other hand, hasn't responded to the allegations, and doesn't
currently inspect honey for pollen content.
best way to deal with the controversy is to avoid it altogether. Mariposa
Market, like other natural food stores and farmers markets, carry real honey,
sometimes labeled “raw honey”, that is produced locally and where the pollen
has not been filtered out. Because of this, honey is a powerful immune system
booster. It actually contains bits and pieces of pollen. Allergies can arise
from continuous over-exposure to the same allergens. Eating a couple of
teaspoons-full per day of honey made by bees working in the area where you live
will often prevent allergic reaction to the pollens it contains. Begin several
months prior to the pollen season. For you springtime sufferers, now may
be a good time to begin your “2-a-day’s”. This is not to suggest that local honey
will replace allergists. It just makes sense to try this quick, safe and
inexpensive solution before going to the expense of medication or immunology
are some additional “fun facts”:
pure honey naturally granulates. Sometimes it takes weeks other times
several years. Honey crystallizes fastest when stored at temps between 55
and 63 degrees. This does not damage the honey. Honey never spoils!
To liquefy, place the container in very hot but not boiling water and let
stand. Do not place in the microwave.
Freeze it! Freezing honey preserves its enzymes, protects it
from crystallization, and is easy to do with a little extra space in your
contains vitamins, minerals and amino acids. Researchers have also
discovered that honey contains antioxidants—which combat free radicals that can
damage cells—as many antioxidants as spinach, apples, oranges or strawberries
Bees are social insects, cousins of wasps and ants. Bees are
very useful in nature as flower pollinators, and as a side job, they produce
lots of good products for us, like honey, beeswax, pollen, and royal jelly.
Honey has been found to have medicinal qualities, particularly when applied
topically to burns, wounds, and ulcers.
is one of the only food substances that NEVER goes bad.
is the only food that includes all the substances necessary to sustain life,
has antibacterial properties so it actually kills germs in the mouth and can be
used as a mouth wash. Mix 1 tablespoon of honey with a cup of warm water.
Honey speeds the healing process and combats infections.
is an effective
expectorant, even more effective than DM cough medicine in treating
colds. (Info from the Archives of Pediatrics and Adolescent Medicine).
Honey is safe for children over 12 months old but it can be very dangerous for
infants under a year old.
have remained unchanged for 20 million years although the world
has changed around them!!
can thank the honeybee population for every third mouthful of food we
eat. Without their pollination, many of our agricultural crops would not be available.
I am very grateful for the bees. It is another example of how dependent we are
on our smaller, but powerful and under-appreciated fellow inhabitants of this
big blue third rock from the sun.
& Beer Notes
By Debbie Mac
“No lines, no
attitude, no traffic, just award-winning wines, friendly people and a place
space to breathe. Tasting rooms in Hopland wineries offer visitors chances to
meet the vineyard owners, winemakers, growers, and the locals — you
never know who you’ll run into.
People pride themselves on looking you in the eye, listening your stories as
they joyously share theirs, and pouring wines made from locally grown grapes.” Hopland,
California is the gateway to Mendocino County and the heart of the upper
Russian River wine country. Hopland has deep-rooted agriculture and has some of
prestigious wine legends. We are truly lucky to live in such beautiful place!
In May my daughter and I
attended the 23rd annual Hopland Passport. Hopland hosts passport
every fall and spring. Numerous wineries participate and this spring there were
17. We started at Terra Savia, which is located off Mountain House Road. They
have been in business for 9 years and make their own organic wines, olive oils
and honey. We paired their homemade Peruvian food with their hand-crafted wines
and we especially enjoyed the Cabernet Sauvignon and the Blanc de Blanc
sparkling wine. The owner was wonderful
and welcoming and showed us around the building where we saw beautiful artwork
and original furniture made by local artist Ben Frey. We currently carry their
Chardonnay, Cabernet and Merlot. The Merlot is the personal favorite from the
The next stop was Campovida,
which is new to the Hopland area. Located on Old River Road and previously
Fetzer Valley Oaks has been remodeled. Originally from Oakland, now have a
restaurant and winery with a tasting room, organic garden, host weddings,
overnight stays and much more. The garden was planted over 20 years ago by a
dedicated gardener whose intent was creating a space that would honor and
elevate taste, scent and text and ignite beauty. The wines are organic,
bio-dynamic and sustainable. They are open daily from 11 am-5 pm. Campovida
makes many wines but we currently carry the Classico, a red blend.
While walking through downtown
Hopland some of the main highlights were the Dolcetto at Naughty Boy, the Monte
Volpe Sangiovese and Pinot Grigio at Graziano, the Chardonnay at McFadden. Then
we ended our day at Jeriko with their variety of Pinot Noirs.
Mendocino County hosts many
wonderful events, be sure to attend and see what our local wineries have to
Levels in Hemp Products
By Kevin and Casey
A question recently asked here at Mariposa is whether or not
the consumption of hemp seed, hemp oil, hemp hearts, or hemp protein powder
will cause the failure of a drug test. The answer to this question may vary.
Hemp foods that are available in North America are mostly
produced in Canada and Europe and have strict regulations on the amount of THC
grown in the plant. The allowed amount is less than 0.3% and during harvest the
products are tested and cleaned of the resin to ensure that the federal
standards are met. If the only source of THC going through your body is through
regular consumption of hemp related products, then it would be highly unlikely
to fail a drug test.
Studies have shown
that a threshold of 600 micrograms (parts per million) of detectable THC will
not cause a failed urine drug test. To reach this threshold a person would have
to consume 8 tablespoons (4 fluid ounces) of hemp oil or 14 ounce of hemp nut.
However, if you are a person who is in the United States Air
Force, for example, then any amount of hemp consumption is detectable. Studies
have recently shown that even dairy products containing hemp may contain
varying levels of THC and can cause the failure of urine tests. However, the
Air Force has much stricter policies against any kind of substance.
The bottom line is that it is unlikely that the sole
consumption of hemp food products would cause you to fail a drug test if you
are consuming verified Canadian and European products that meet the regulatory
standards in reasonable amounts. You must weigh the health benefits of hemp
intake with the consequences of failing a drug test. If the consequence is
greater than the health benefit then there are many other ways to get the same
vitamins, nutrients, and omegas that hemp has to offer.
We are regularly asked here, “What are differences the
between grass-fed and conventional-fed beef?” So, here’s a short breakdown of
the most prominent known differences in the nutritional content (since taste is
of individual preference) of these two types of cattle feeding practices.
First, for clarity, grass-feeding means that the
animals are not fed a grain-based diet for fattening purposes before slaughter.
The grain feed is typically made up of corn, soy, wheat, oats, barley, and
rice. Also, 100% Grass-fed is not the same as organic. A certified organic cow
can be fed a certified organic grain feed mix. Some cattle may be fed on grass
and finished on grain. Only cows that have been only raised on grass can be
called 100% grass fed.
Now, let us get to the meat of the matter.
Grass-fed beef is leaner, and therefore lower in calories, than is meat from
grain-fed animals. “If you eat a typical
amount of beef per year, which in the United States is about 67 pounds, switching
to grass-fed beef will save you 16,642 calories a year,” as Jo Robinson points
out in her book “Why Grass-fed is Best.” Lean meat also has lower cholesterol,
including artery clogging LDL cholesterol. Grass-fed is also shown to be higher
in Omega-3s, vitamins E&A, beta carotene and anti-oxidants.
As a tip for shoppers; if you can find beef that is
certified by the alternatives to the USDA, namely The American Food Alliance
(AFA), and American Grassfed Association (AGA), these labels are stricter than
USDA and can automatically be considered USDA approved.
For further reading about what is mentioned in this article,
please look to the Mayo Clinic website http://www.mayoclinic.org/diseases-conditions/heart-disease/expert-answers/grass-fed-beef/faq-20058059,
AGA http://www.americangrassfed.org/, World’s
Healthiest Foods whfoods.org. You can also
check out the AGA http://www.americangrassfed.org , and
AFA http://foodalliance.org websites.
Yoga For Strength: An Overview
From: Yoga for Healthy Aging; by Baxter Bell
As a family doctor, one of my many roles was that of doctor
to my patients who found themselves admitted to a nursing home. For many of these patients, they were
admitted for post-operative recovery and physical therapy following a hip
fracture and hip replacement related to osteoporosis. So their underlying issue
that led to the broken hipbone was the thinning of the bones that affects the
vertebrae of the spine, the wrists and the neck of the femur (thigh) bone, this
last one usually causing the most problems.
If these patients got to work promptly on their physical therapy to
improve strength in the legs, they often had short stays in the nursing home
and were happily discharged home to complete their recovery there. However, many patients, for a variety of
reasons, would not progress in physical therapy and so began to get very weak
from inactivity and quickly began to lose muscle mass. For a younger person, rebuilding lost muscle
mass doesn’t take that much time, but for older people, that time could double
or triple, so preserving muscle strength is a much bigger issue in these
individuals. In addition to my nursing
home folks, I also noticed that as my general patient population began to age,
somewhere in their 50s, many began to notice an overall loss of muscle mass and
strength. A concept known as Sarcopenia, which in some ways in an expected part
of the aging process – that is, unless we chose to intervene with specific
practices to maintain our muscle mass or increase it. Our now in-house Physical
Therapist Shari Ser had this to add about Sarcopenia:
“The composition of
our muscle fibers changes from being able to contract quickly and explosively
to slower contraction rates. There are
also changes in how the information is transmitted through the central nervous
system and the “rate of processing information” slows down. There are also changes in our proprioceptive
system, that is, in how we sense where our body and its various parts are in
space. Our range of motion may change with a decrease in our stamina and our
overall flexibility due to system trauma (acute and chronic diseases, decrease
in endurance and cardiovascular efficiency). And our genetic predisposition to
disease will also affect our overall strength.”
The main culprit on planet Earth that necessitates that we
have adequate strength is, of course, gravity.
We have to have enough strength, along with that other essential skill,
balance, to get up each day and move around to do the things we have to do and
want to do! And we have to have enough strength to simply get out of bed, stand
well and move about the home, community or work space in easy fashion. This
would lead us to want to keep the muscles of walking and standing very strong,
and add in decent strength for the arms depending on other activities we engage
“Strength… has to be
reproduce-able and renewable.” So,
you have to be able to get up and down many times a day easily, and have ways
to maintain, restore and improve your strength from day to day.
A lot of people turn to the gym and circuit training to do
isolated muscle strengthening on machines that, for example, strengthen muscles
that flex the elbow. This is great for
building strength in that isolated muscle group, but unless you are doing curls
with the milk cartoon as an everyday activity, it may not translate into
smooth, strong, balanced movements in your daily routines. For that, yoga asana practice is a great
combination of both isolated muscle strengthening and coordinated, graceful
strong movement. And because a balanced
asana practice includes standing poses, backbends, forward bends, twists and
inverted poses, a regular practice that includes a wide range of poses will
build strength in the muscles and bones throughout your entire body.
Isolated strengthening is accomplished via the process of
holding poses statically for a certain amount of time. Research has noted that bone strengthening
starts around 10 seconds into a held pose and continues for up to 70 seconds or
so, and muscle building starts around the 90 second mark. This has led me to recommend working up to a
90 second hold in many of your poses to achieve both goals. Now, if you are
starting out on the weak side, you may find that after a short while you lose
the ability to hold the pose safely. So, that is your starting point, that
amount of time you could go before feeling like you had to come out, and you’d
add a few seconds to your hold every few days or once a week and gradually work
your way up to the 90 second goal.
Shari also noted, “Repetition
of effort with your current range of motion builds strength.” That means
you can also get the benefit of the repetitions you see folks doing on those
machines at the gym by entering and exiting the poses dynamically with your
breath for a given number of times. I often use the timing I learned from TKV
Desikachar of coming in and out of a pose six times with the breath. For
certain poses, this can mimic real life activities, such as Powerful Pose
(Utkatasana, or chair pose), which would help with transitions in and out of a
chair. When you extend your practice to include the dynamic complex sequences
like Sun or Moon salutations, you will add in more practice balancing and
improving your agility, so you get even more bang for your buck. Taken all
together, these ways of utilizing the asana to build strength will give you
quite a complete system for bond and muscle strength as you age.
For more information,
go to www.yogaforhealthyaging.blogspot.com
You will find a wealth
Peaches Roasted in Amaretto
By Jody Williams
- 4 peaches
- 1/4 cup amaretto
- 1/2 cup sugar
- Crème fraîche or Fior di Latte Gelato, for serving
1. Preheat the broiler to high.
2. Halve the peaches and remove and
discard the pits.
3. Place the peach halves in a skillet
that will hold them in a single layer. Pour the amaretto over the peaches and sprinkle
with the sugar. Place the skillet on the stovetop over high heat to burn off
the alcohol, about 3 minutes. Pay attention when the amaretto cooks off its
alcohol, taking care not to burn the mixture. Transfer the pan to the broiler
and broil until the peaches are browned and the liquid has reduced to a
honeylike consistency, 5 to 10 minutes. Serve the peaches hot, warm, at room
temperature, or even cold. These are just perfect by themselves or with a bit
of creme fraiche or Fior di Latte Gelato.
Yield: Serves 4
Homemade Creme Fraiche
By Lynne Rossetto
To get even closer, order a creme fraiche culture from The New England Cheesemaking Supply Company and follow
- 1 to 2 tablespoons cultured
- 2 cups heavy cream
(pasteurized, not ultra pasteurized or sterilized, and with no additives)
Combine the buttermilk and cream in a saucepan and heat only
to tepid (not more than 85 degrees on an instant reading thermometer). Pour
into a clean glass jar. Partially cover and let stand at room temperature
(between 65 and 75 degrees) for 8 to 24 hours, or until thickened. Stir and
refrigerate at least 24 hours before using. The cream will keep about 2 weeks
in the refrigerator.
Prep time: 10 minutes
Total time: 48 hours
Yield: 2 cups
Lynne Rossetto Kasper has won numerous awards as host of The
Splendid Table, including two James Beard Foundation Awards (1998, 2008) for
Best National Radio Show on Food, four Clarion Awards (2007, 2008, 2009, 2010)
from Women in Communication, and a Gracie Allen Award in 2000 for Best
Syndicated Talk Show.
from the Splendid Table website http://www.splendidtable.org/)
500 South Main Street
Willits, CA 95490