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health & wellness.Bones: Invest Now or Pay LaterOur skeletal system is what structures ourbodies. It is a major influence on our height, buildand movement. Our bones are not only buildingblocks, however, they are indeed a living anddynamic part of our physiology as well. As we ageso do our bones, and bone loss can leave peoplemore vulnerable to fractures, immobility, anddeath. Ways to influence our bones can of coursebe affected by our lifestyle choices, but there aremany natural medicine options as well…so let’sget those skeletons out of the closet and talkabout bones.First we should cover some basic bone physiology.Bones are made up of 35% organic tissuesand 65% minerals. The minerals in bone includecalcium, phosphorus, magnesium, potassium, sodiumas well as trace minerals boron, manganese,zinc and copper. In the organic tissues there areblood vessels, nerves and cells which both buildand destroy the mineralized bone matrix. Twoimportant cells within the bone that are of notehere are osteoblasts and osteoclasts…in shortblasts ‘build’ and clasts ‘chew or destroy’ bone.They are both fundamental to bone health asthe destruction of old bone makes room for newbone to be built but also maintains calcium andother bone minerals available for the blood andtherefore other tissues in the body. The organictissue is also the source of our blood cells. Allblood cells arise from the primordial stem cellswhich are formed in the bone marrow. Stem cellscan mature to a white blood cell, a red blood cellor a platelet.Next let’s talk about the normal lifecycle of thebones. Clearly in our early years from birth tomid-late teens we are building bone. Osteoblastactivity is high so it is an ideal time to start payingattention to bone mineral intake, especially foryoung girls who have a family history of osteoporosisor severe digestive disorders which impairmineral absorption (also see risk factors listedbelow). Ideally in this phase of life we are buildinghealthy bones which are dense and active. Atabout age 30 a shift occurs from build to breakdown,therefore more osteoclast activity. Thisscenario begins to get much more significant inwomen who have stopped menstruating for morethan 6 months (i.e. menopause). Thankfully thismenopausal shift begins to level off after the first3-5 years into menopause but overall decline inbone mineral density continues after 30 in bothmen and women for the rest of our lives. Notehere: women who for any number of reasons havea break in menstruation for 6 or more months willalso experience this physiological shift…pregnancy,eating disorders, athletes, DepoProvera use,Dr. Tracy Erfling is anaturopath physician in theLower Columbia Region.Questions?erflingnd@hotmail.comcomplete hysterectomies, etc. some of which maybe reversible when menstruation resumes. Otherrisk factors include smoking, heavy alcohol use,corticosteroid medications, being small and thin,family history and sedentary lifestyles.But dear readers do not fear…there are waysto invest early or now to ensure long-term bonehealth. Weight bearing exercise! This encouragesbone growth by stressing the bones which sendsthe message ‘make me stronger’. Now I know notall of you are gym people but there are certainlyalternatives. I have read an article which toutedthe bone building results of one legged standing.Yep the forces transferred to the standing leg areenough stress on the bones of the hip and femurto result in bone formation. I then translate thatas an example of the benefit of yoga poses doneon hands and forearms, think of the possibilities.Of course the gym works too, as does walking withweights, but the bottom line is doing nothing willinvest nothing. Yes calcium, but not ONLY calcium.As you can see the matrix is rich with manyminerals, and is also influenced by two fat solublevitamins: D and K. Vitamin D3 helps the mineralsbodiesinbalanceBy Tracy Erfling, N.D.access bone tissue; gives them a ticket to get onthe bone train. Vitamin K2 helps to keep thatbone tissue more flexible so that the matrix isbetter able to bend rather than break. With allthis in mind I am encouraging my female patientsto choose a bone formula versus just calcium toensure all these other aspects of bone nutritionare applied. Essential fatty acids are a must heretoo as they like Vit D assist mineral access to thebones…so those fish oils, cod liver oiland/or flax seed oil all contribute tobetter bone health.For those who are already facingdecisions about how to treat osteopenia(a precursor to osteoporosis) orosteoporosis itself the above nutrientsare a must. I also recommend lookingat hormone levels as they do indeedhave an appreciable influence on bonehealth and may be overlooked by conventionalpractitioners. But most certainlywhat your medical doctors arerecommending are biphosphonate drugs amongother things. My concern with this classificationof drugs is that yes they are helping to build bone,but not in a physiological manner. It’s true thatwhen you take these medications and have followup testing that there is more bone mass, BUT thebasic mechanism of ‘break down old and thenbuild new’ is not followed. To simplify this meansthat osteoblasts are stimulated to build, build,build but since there is only fragile bone as afoundation it makes for an overall weak combination…strongsturdy cement structure on old rottingwood. That’s not to say it’s a terrible choice foreveryone, just one to weigh carefully, and asalways with any medication ask about side-effectas there are some to consider here! Osteoporosisshould certainly not be ignored as studies showthat once the bones become weak enough and DOfracture; our life span decreases significantly.Hope I have inspired you all to invest in yourbone health…your stability and longevity will beyour thanks!Do something you love, Be with someone youlove, Eat your vegetables, Drink clean water,Breathe deeply, and Move your body EVERYDAY!word and wisdomForty Days in the DesertBy Tobi NasonI broke my ankle September 21, had closed reduction thenhad open reduction and pins and a plate put in on the 23rdin Portland. I sit here, about 2 weeks after the event, witha “boot” on my lower leg. I will going to and from work viaDial-A-Ride. Friends have walked my dogs, provided food.My life has ground to a standstill. I am physically debilitated,dependent and often on my couch in a bland unhappiness.This is new for me. There’s not much I can do about anyof this, except count the days. (26 days until I go for physicaltherapy, to start walking again.) Prioritze. Today I go to my gameand puzzle store. So getting upstairs in a timely fashion to dressis on my to-do list. That’s my life.But, like any solitary journey into a desert, there’s realitiesand thoughts that finally have time and space to come to theforefront.Living in my house, on the couch mostly, I am aware of itsshabbiness. At this first awareness, I was dismal, But after a bitI decided shabbiness can be resolved to some degree. Not todaybut soon...Work. If I don’t go in to man the store, money falls behind.That might be something to address in the future, getting disabilityinsurance. Work on a reserve savings? In any case, andlike many of my peer group, I should not have to worry so muchabout money. A problem to be solved somehow.If I complained about the everydayness of my life prior tothis ankle break, and I did, I am learning there’s a new kind ofeverydayness. Getting out of bed and down the stairs is a hurdle.Getting a cup of coffee made and in a cup to the couch while oncrutches is time-consuming and physically draining.So I’m doing the countdown until I go for walking therapy. Iwill live with what is for right now. I will get through one day at atime, knowing that every day I am that much closer to walking.Knowing also that just getting through the day is about all I cando, and that’s okay.Counselor’s advice: First- don’t break your ankle! (Take careof yourself. It might make any healing an easier chore.) Be awareof your whole life. My home living space received minimal attention.I didn’t realize until I actually spent days on my own couch.Finally, I know I would not have survived, and I mean this literally,if it were’t for people. From the friend at dance class whol droveme to the ER (and it turned out to be a day-long event) to myout-of-town friend who picked me up in Portland and announcedshe was spending a few days to tend to me, to the friends whobrought me lunch, walked the dogs, checked my mail.... the listgoes on. The human factor was comforting.As alone as one may feel and appear, the world is out there.Tobi Nason is a counselor in Manzanita who is currently nursinga broken ankle and resolving big issues while dozing on thecouch.....Tracy Erfling n.d.naturopathic physicianprimary care usingnatural therapeuticsoct11 hipfishmonthly.comCall for an appointment! 503.440.69272935 Marine Dr. • Astoriaemail: erfling@hotmail.com28VickiMcAfeeClinical HerbalistCertified NutritionistA Gypsy’s Whimsy herbal apothecary1139 Commercial St. ~ Astoria“Our ancestors used theherbs that grew all aroundthem. Let me share withyou what they knew thatkept them in health.Today more thanever we need herbs andnutrition for obtainingand maintainingoptimum health.Allow me to guide you.”Available forprivate consultationsliding scale fee503-338-4871The Circle ofthe LabyrinthFirst Sunday of the Month3PM - 6PM( Brief introduction at 3pm)Grace Episcopal Church1545 Franklin Astoriadonations welcomeFor more info: 503.325.6580
We have a great selection of evyou need for indoor gardeningGet your product on the “community” marketCottage Industries Class can boost your home-based businessSTARTINGYOURHOME-BASEDBUSINESSMondays, 6 ~ 9 pmOctoberCLATSOPCOMMUNITYCOLLEGEEDUCATIONFOR LIFEInfo & Registrationration: : 503-325325-6886For the perfect beer and food pairing, lookno farther than your leftover Halloween candy.“Hoppy Holidays” is the theme of this year’s beerappreciation for women class at Fort GeorgeBrewery, an official Barley’sAngels event. Lisa Morrison, whois known around the globe as,The Beer Goddess, will share herexpertise, several specialty beersfrom a variety of breweries, plus elegant holidayappetizer pairings. Registration is now, for theevent on Saturday October 15th 2-4 p.m. in theFort George Tap Room. The all-inclusive cost is$30. Space is limited so you’re encouraged tosign up as soon as possible either in person at theFort George or by e-mailing erin@fortgeorgebrewery.com.Morrison is host and producer of “BeerO’Clock” on KXL Radio in Portland, the PacificThe most reliable “economic stimulus package” justmight be your own home-based business. “CottageIndustries” are making a comeback, and during Octobera local class will show you how you might turn somethingyou enjoy doing into your own Cottage Industry -- and away of making your living in the community.Participants will revisit the old adage about the threemost important success factors in business being “location,location, location”. “It’s no longer just a humorousway of underscoring a single idea,” explains instructorCaren Black “because ‘location’ now has multiple meanings.Physical locations now compete with virtual locations,and our locus in time has become a make-or-breakfactor in all business planning and management.”“Cottage Industries” is a 15-hour course, offeredMonday evenings during October, from 6:00 to 9:00 pm.Topics include: how money works in our economy; smallEast meets West in Thai Kim Chi Krautfrom Island’s End FarmSadly, the first season of the popular new RiverPeople Farmers Market in Astoria has ended.Customers of the weekly market were introducedto new vendors and delicious new local farmproducts. One of these value-added products,Thai Kim Chi Kraut from Island’s End Farm ofPuget Island, is currently a favorite item aroundHipfish HQ.Kimchi, a traditional Korean dish of fermentedvegetables with varied seasonings, is the mostcommon side dish in Korean cuisine. There arehundreds of varieties of kimchi in Korea; thekimchi most familiar to American palates is afiery concoction of cabbage, onions, chili, andother seasonings. The Thai Kim Chee Kraut fromIsland’s End Farm (available in two heat levels)is similar to traditional Korean kimchi with a nodto Thai cuisine by the addition of lemongrass,galangal, and kaffir lime. The spicy/sour/tangyflavor profile of Thai Kim Chi Kraut makes it a tastyand healthful addition to stir-fry, soups, stews,and vegetable dishes.Lactic acid fermented foods like kimchi andsauerkraut are probiotic and rich in vitamin C. Thefermentation process increases some nutrients,gives foods a tasty zing, and gives a long shelflife without preservatives. Health magazine recentlynamed kimchi in its list of top five “World’sHealthiest Foods” for being rich in vitamins, aidingdigestion, and even possibly reducing cancergrowth.The good news is that even though the RiverPeople Farmers Market is over for this year, youcan still find Island’s End Farm products at theTwo Islands Farm Market on Puget Island until theend of October. You can also order the farm’s deliciousofferings by email and pick them up at thefarm on Friday afternoons. Best of all for AstoriaNorthwest’s only weekly hour-long radio showdevoted to craft beer. She recently released herfirst book, Craft Beers and Breweries of the PacificNorthwest: A Beer-Lover’s Guide to Oregon,The Beer Goddess in AstoriaSharing her divine passion for beerin an annual ladies beer gatheringWashington and British Columbia, tohigh critical acclaim. She also was acontributing writer for an internationally publishedbook, “1001 Beers to Taste Before You Die”.Morrison was chosen as one of the threeoriginal recipients—the first female—of thenational Beer Journalism Awards, presented bythe Brewers Association, for a column she wroteabout the benefits of serving beer instead ofwine at the Thanksgiving table. She is a regularcolumnist for nationally distributed publications,business planning, management, bookkeeping, financesand marketing; and developing personal skills and networksfor the cottage industry.Black taught classes in small business startup duringthe 80s and 90s and was a Consultant with the SBASmall Business Development Center at Cabrillo College inAptos, CA, specializing in startups consulting and financialtroubleshooting. She also taught small business taxes atthe college’s School of Business and has managed threesmall businesses and two non-profits.The Cottage Industries course is offered throughClatsop Community College Education for Life programand hosted by local non-profit Titanic Lifeboat Academyat Black’s “modern homestead” (a Cottage Industry). Thecost is $45 with discounts available for partners takingthe class together. For registration, directions and furtherinformation, contact Caren Black at 325-6886.area residents, Island’s End Farm’s line of Kim ChiKraut and Sauerkraut products will be carried atthe Astoria Cooperative beginning in mid-October.- cathy nistIslands End Farm is located at 541 W. BirnieSlough Rd. on scenic Puget Island in the ColumbiaRiver near Cathlamet, WA. islandsendfarm@gmail.com or Find us on Facebook: “Island’s End Farm”The Two Islands Farm Market takes placeFridays, 3 – 6:30pm through the end of Octoberat Stockhouse’s Farm, 59 W. Birnie Slough Rd. onPuget Island, WA. 360-849-4145Beer Advocate and Celebrator Beer News, and thefirst and only female contributor to “Beer Talk” inAll About Beer. She writes “Beers to Your Health”column and contributes to other articles for theregional publication, NorthwestBrewing News.Morrison loves to share herpassion for beer with others. Sheconducts numerous classes aboutbeer in hopes of reaching out tomore potential craft beer fans. Forexample, she presented a seminar on pairingbeer with food for the national convention of theWomen’s Chefs and Restaurateurs Association,and she held a similar demonstration at theMondial de la Biere festival in Montreal, Canada.Additionally, she has been teaching Beer 101classes for women (traditionally not beer drinkers)in and around Portland for more than a decade.We have a great selection of ALL youneed for indoor gardening!• indoor organic soil gardening• soilless medium gardening• hydroponics• nutrients, horticultural spectrumlighting, pest control, fertilizers & more!www.astoriaindoor.com13th and Exchange in Astoria • 503.468.0606 • Open Every Day 10am – 6pmPREMIUM POWERASSIST BICYCLESemotoev.com11th and Marine Drive in Astoria503.325.2961 • www.bikesandbeyond.comSummer Hours are:10am ‘til 6pm Mondays through Fridays9am ‘til 6pm Saturdays • 11am ‘til 4pm Sundayswww.hipfishmonthly.comE.R.S. Economic Repair ServiceWe take the sting out of your repair cost!Full Service Auto RepairAnd Transmission ServiceOwner: Curt Deanwhat’s up?WE DOIT ALL!34744 Hwy 105, Astoria • 503.791.1007(Just west of Miles Crossing/Lewis and Clark on Hwy 105)29 oct11 hipfishmonthly.com
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