Roanoke Natural Foods Co-op / Fall 2012

Ann Masters Tribute» pg 9

FarmFertile Crescent

» pg 7

CO-OP

FarmUrban

» pg 3

Contents2 What is Health?

3 Co-op Urban Farm

7 Fertile Crescent Farm

8 Holiday Meals

9 Ann Masters Tribute

10 Real Food

11 Board Talk 12 Co-op News 13 Health & Wellness

14 Events & Classes

AdvertisingThe Co-optimist is published four times annually by Roanoke Natural Foods Co-op. For advertising information, please e-mail info@roanokenaturalfoods.coop or call (540) 343-5652.

Roanoke Natural Foods Co-op1319 Grandin Road, SWRoanoke, VA 24015

Phone: (540) 343-5652 Fax: (540) 343-5711Website: www.roanokenaturalfoods.coopEmail: info@roanokenaturalfoods.coop

Store Hours Every Day: 8am - 9pmHappy Belly Deli Hours Every Day: 9am - 4pm, Lunch: 11am - 2pm

StaffGeneral Manager: Bruce PhlegarOperations Manager: Elizabeth WilsonMarketing Director: John BryantFront End Team Leader: Dean EricksonGrocery/Bulk Team Leader: Lisa BalkomProduce Team Leader: Diana McGuire Deli Team Leader: Brandon GambeeWellness Team Leader: Elizabeth GoodAccounting Team Leader: Carleen GreenmanFarm Manager: Sean Jordan

Editor John Bryantjohn@roanokenaturalfoods.coop

Design & Layout Joe Burge

Photography Allison Money

ContributorsGayle Havens Cooley Allison Money John Bryant Jeanie Redick

Board Of DirectorsPresident: Gayle Havens CooleyVice President: Bob CapperTreasurer: Ron McCorkleSecretary: Sandy TaylorStaff Representative: Melissa TaylorSam Eakin Bryan HantmanKerstin PlunkettKrista Stevenson

Content of the newsletter should not be used or construed as medical advice.

On the Cover: Roanoke Natural Foods Co-op owners Lori & Matt Livingston with their daughters, Frances, 5, and Beatrice, 2, pose with Co-op employee (and banana) Ember Fulson at the Co-op Owners' Cookout Oct. 14, 2012. Photo by Allison Money.

© 2012 Roanoke Natural Foods Co-op

optimist Welcome

John Bryant Marketing Director

1 Co-optimist

As I pulled off of Blue Hill Drive at 6am, leaving behind the street lights, I started to wonder if I should head back home and try again another day, with a better flashlight. I think the gravel road was pitch black but I’m not entirely sure because of the thick morning fog that only allowed me to see about 10 feet in front of my headlights. I decided to stay and I picked out a spot on the hilltop overlooking the barn, cabin and 17 acres. Using a flashing beacon from a tower at the airport I oriented the camera. My goal that morning was to film the sunrise over Heritage Point but I couldn’t even see my car 30 feet away. At this point I was pretty sure that some creature would push through the fog and carry me off. I recall that I found some comfort in know-ing that if I were never heard from again at least there would be video footage, a la Blair Witch Project or Paranormal Activity. This is what goes through a city boy's mind. Headlights from the first workers to arrive at Blue Hill Industrial Park appeared down the road at 6:30am. The sound of crickets was taken over by PA announcements, “Shipping & Receiving. Call on Line 1”. Then all of the sudden I noticed that the fog had lifted and I could see, just barely, the farm. Of course my camera aim was way off, so I focused in on Heritage Point, sat back and watched dawn do its thing. I packed up and headed out around 8am, and to my surprise I was much more confident. For starters, I could see. But it was more than that. I had just experienced the dawning of a new day. Sunrise at the farm brought new light and new possibilities. You can share in that experience by watching a time-lapse of the sunrise at www.farmroanoke.com. Heritage Point, our cooperative urban farm, is the dawning of a new day for our co-op. Like the sunrise, I see new light and great possibili-ties for a project that’s not only important to Roanoke Natural Foods but also our community and the national local food movement.

Allison MoneyCommunication Specialist

Fall 2012 2

Every day we get questions in the store like, “Is this healthy

for me? Is this a healthy option? How is this healthier?”

What is Health?

All of these questions involve one key word, health. It begs the question, what does healthy mean? For most of us, to be healthy means being free of the major-ity of ailments, getting plenty of exercise and rest, eating fruits and vegetables, and avoiding processed foods and sugar. However being physically and mentally healthy today is not simply about exercise and nutrition, but includes reducing the risk of exposure to environmental toxins and pollution. The scientific data exposing the health risk of pesticides and herbicides on all animals is overwhelming. The National Cancer Institute reports that U.S. farming communities have higher rates of cancer, while according to the World Health Organiza-tion over 3 million pesticide poisonings occur annually on a global level. And it is not just food where we have to avoid chemicals. Every day we assault our bodies with perfumes, deodorants, makeup and other personal care products, ALL harmful to our health. Yet companies can still put carcinogens and hormone disruptors in their products and sell them without warning. The same is true for products containing GMOs. The risk for BPA ex-posure from plastics is immense in our society, not to mention creeping epidemics of antibiotic-resistant bacteria related to antibiotic and hormone use in livestock, concentrated animal feeding operations and meat consumption. The insidiousness of all these risks is the byproduct nature of exposure. No matter how many vitamins and nutrients are

in the conventional broccoli you eat, the chemicals sprayed on the food will cancel out the health benefits or even harm your body. Choosing organic is just as much about what is NOT in or on our food. You can make healthier choices right now. Eat organic foods to limit your exposure to pesticides and GMOs. Eat whole, unprocessed foods, the less ingredients the better. Use traditional cooking methods with proper food combining. Switch to body care products with fewer toxic chemicals, and look for meats produced without antibiotics or added hormones. Even healthcare providers are starting to make better choices for patients, with over 400 hospitals adopting the Healthy Food in Health Care Pledge: “Healthy food is not just about the back-of-the-package nutrition facts but must come from a food system that is environmentally sound, economi-cally viable and socially just.” Here at the Co-op we believe food is a building block for health, which is why we are so passionate about what we do. But we also recognize that true health is about balance, created when you make sure to take time to relax and rest, go outdoors and breathe, share with friends and family and get involved in your community. Be mindful that healthy isn’t just an option on the lunch menu, it is a lifestyle choice that you make every day.

3 Co-optimist

HERITAGE POINTOn October 15, Roanoke City Council voted to approve the

sale of 17.5 acres and the leasing of another 7.4 acres of land in Northeast Roanoke and Roanoke Natural Foods

Co-op started a new venture of its cooperative business, farming. The deal marks both the pinnacle of the Co-op’s two year search for an urban farm and the beginning of a new phase of the cooperative’s mission to “create a vibrant, local and sustain-able cooperative community.” Since withdrawing a proposal for an urban farm in the Countryside neighborhood in November 2011, Roanoke Natural Foods’ Board of Directors and staff, as well as a few key city offi-cials worked diligently to find a site suitable for creating an urban farm that would also strengthen the local food infrastructure for the entire Roanoke Valley. Heritage Point is just such a place. Nestled near the banks of Tinker Creek in the Monterey area,

Heritage Point most recently served as home to the City of Roanoke’s Mounted Police program until 2009. The 17.5 acres includes a deluxe 2,500 sq ft barn as well as a historic cabin, referred to as “Billy’s Cabin”. In order to accommodate row crops, an essential part of mak-ing this urban farm a sustainable endeavor, the Co-op will also be leasing 7.4 acres with the option to purchase within 5 years. Roanoke Natural Foods Co-op incorporated in 1975 as a resource for providing nutritious whole foods for the whole com-munity. Today the Co-op is 3,000 owners strong and its values are still as relevant and practiced as they were in the 70’s. In addition to providing families with high-quality organic and natural prod-ucts, the Co-op supports local efforts to preserve the integrity and health of our natural resources and community as well as sustainable environmental practices, local farmers and local

1

3

4

Fall 2012 4

HERITAGE POINT John Bryant, Marketing Director

businesses. It is this vision of a healthy, cooperative community that led the Co-op to first explore the idea of founding an urban farm in Roanoke ten years ago. It was the leadership of the Board of Directors and General Manager, Bruce Phlegar, as well as the hands-on experience of our Farm Manager, Sean Jordan, that guided the cooperative in a focused pursuit of this urban farm that began two years ago.

The Heritage The property at the end of Blue Hills Drive, Heritage Point, which got its name from a reference on an old land map, shares a property line with George and Louise Keg-ley’s 116 acres which is preserved under a conservation easement. Their property is farmland now with fifty head of cattle and will forever remain farmland. The Kegleys are only the third family to live in their home, Monterey, which is on the National and Virginia registers of historic landmarks. Yelverton Oliver built Monterey in 1845, but he grew up in the cabin that sits at Heritage Point. In the 1700’s Colonel William Fleming acquired over 2,000 acres which included

5

2

6

» Continues on page 5

1 The view from the east side of the property. The barn and fencing were used for the mounted police program. 2 Members of the Co-op’s board and staff as well as City Planning Administrator Chris Chittum (left) during a visit to Heritage Point. 3 Natural beauty of a sustainable farm. 4 Many Osage orange trees shade the hillside between “Billy’s Cabin” and the barn. 5 (Left, clockwise) Board members Bob Capper, Sam Eakin, General Manager Bruce Phlegar, Farm Manager Sean Jordan, City Planning Admin-strator Chris Chittum look over a map of the property. 6 Heritage Point, a cooperative urban farm, is one dandy of a farm.

5 Co-optimist

HERITAGEPOINT

the Co-op’s land at Heritage Point and built his home, Bell Mont. Helen Prillaman’s book “A Place Apart” says, “provisions of Colonel Fleming’s will, Bell Mont and land contiguous, were divided between his two sons, John and William. In an 1807 survey John received the mansion house and 646 acres; William received the remainder. William built a two-story cabin on his land – this still stands on the [Clem] Johnston property.” This is the historic cabin, “Billy’s Cabin”, at Heritage Point. “The land and the cabin [at Heritage Point] was owned by Clem Johnston for many years,” George Kegley recounts. A successful warehouseman and wholesale grocer, Johnston was the only man to ever serve as president of both the Virginia and US Chambers of Commerce. Kegley says, “Clem bought the land from Nonie Read Mohun (of the Read Family for whom Read Mountain is named) and farmed it as Blue Hills Farm for many years.”

Lay of the Land Today, the land at Heritage Point presents a number of challenges for agricultural development. The terrain is hilly, some areas of the land is rock just a few inches below the soil. The property also holds16 different ease-ments that range from storm water retention to APCO utilities. Though these issues hinder the use of the full 24.9 acres for planting crops, it isn’t unusual to encounter obstacles like these when dealing with urban agriculture. “Each piece of land is unique,” Sean Jordan says. “And if you approach it with a rigid expectation, ‘This is what I’m

going to do whether the land likes it or not,’ you’ll fail. You have to have an idea of what you want to do and look at what the land wants to do. It’s a partnership between the farmer and the land, not a hierarchy.”

Here We Grow Using high tunnel hoop houses, heat-ed with compost, the Co-op plans to have Heritage Point products on the shelves at the Co-op by Christmas 2012. The hoop houses allow for off season growing, an under developed yet suitable practice for our area in Southwest Virginia. One hundred and fifty chicks were brought to the farm from McMurray Hatchery in Texas in November. The mix of Black Star and Easter Egg chicks will begin to lay eggs in March.

Come spring the real fun begins. As a sustainable farm Heritage Point will have a large variety of productive crops that will nourish Co-op customers as well as the ground and soil for generations to come. Diversity is essential in creating and retaining nutrients and Heritage Point will be putting this diversity to work with its first spring crop. Once the season turns to warmer weather, starting in March 2013, production will shift to growing the variety you find in the pro-duce case at the Co-op on Grandin Road. There will be rows of basil, bush beans, beets, cabbage, cantaloupe, cucumber, eggplant, green onion, parsley, peppers, potato, radish, sweet potato, tomato, watermelon and more. In one year, the first harvest of straw-berries will kick start a U-pick opera-tion that will allow families to spend an

Fall 2012 6

Left, “Billy’s Cabin” is believed to have been built by Colonel William Fleming’s son, William. It is one of the oldest remaining structures in the Roanoke Valley. Middle, Sean Jordan and Co-op board member Kerstin Plunkett discuss plans for modifying the barn to accommodate a packing house, offices and a farmers’ market. Right, 7.4 acres named Heritage Heights will be leased from the City of Roanoke with the option to pur-chase within 5 years. Bottom, A panoramic view of the main portion of Heritage Point, 17.5 acres that the Co-op purchased in Oc-tober. The Kegleys' home, Monterey, is seen above the cabin.

afternoon at the farm shopping right from the vine. Within 3 years customers can expect to have a larger variety of asparagus, blueberries, raspberries and blackberries from which to choose. Five years time will bring about the first harvest of tree fruit like apples and pears. The Co-op has already begun rehabbing “Billy’s Cabin” by outfitting it with a new roof. The exterior of the cabin will eventu-ally be restored to its original look and feel. The plan also calls for about an acre of her-itage flowers and crops around the cabin to finish off the historic presentation.

Local Food Infrastructure Food won’t be the only thing growing at Heritage Point; the most important growth will be that of our food com-munity and the continued development of our shared local food infrastructure. Roanoke Natural Foods Co-op has long standing relationships with many local producers that will continue to develop into stronger partnerships, promoting local food on a larger scale. Jordan says, “It is our goal to extend and deepen these relationships for mutual benefit and with an eye to developing the next generation of local food producers.” Distributors like Tenley Weaver with Good Food - Good People, a longtime provider of local food to Roanoke Natu-

ral Foods, add their wealth of experience and knowledge. “[Growers and distribu-tors] have to be smart and have the right products awaiting the right market,” Weaver says. “But it’s fun having all the players work together. We all need to help each other out, because it’s always about the food.”

The Point The idea of farming carries with it a certain nostalgic glow. There’s feel good imagery of baskets of freshly harvested food, picnics under an apple tree, sunsets behind silos, windpumps, American Gothic, etc. But the reality is that farming is hard work and its dying out. Running a farm is a numbers game that all too often has veered off into second or third mort-gages of the family home as the result of extended droughts or a couple of bad winters. Granddad’s land, once filled with corn and wheat, is much more profitable and manageable to the grandkids as real estate. Millions of acres of corn on a few farms in the Midwest can ensure the nutritional needs of much of the nation because it can be converted into other products like soda, ketchup and crackers.

It is for these reasons that it is impor-tant for Roanoke Natural Foods Co-op to get into farming. The Co-op believes in preserving real food, sharing values that build a local economy and ensuring that farmland remains farmland and acces-sible to all. It will take time to develop Heritage Point into its full potential, local food in the Roanoke Valley still has a long way to go, and now the Co-op can ex-pect a lot of hard work for years to come. That’s the journey ahead and the reward.

Left, Fertile Crescent family farmers Darbie Jewell, Adam Bresa and their daughter Lucy Bresa, 4, pose for a portrait in one of their greenhouses. Right, Even at 4 years old Lucy is excited to help Mom and Dad on the farm. Whether she's smashing horned worms that are attacking the tomatoes or helping Dad in the field, it is always a learning experience.

LOCALFOCUS

7 Co-optimist

Fertile Crescent FarmGood food for all

Allison Money Communication Specialist

Tucked away on a rolling hillside in Riner lies the idyllic Fertile Crescent Farm. The small family farm consists of Darbie Jewell, Adam Bresa and their daughter Lucy, 4, who grow delicious and nutri-tious vegetables using organic and biologically grown agricultural practices. Though new to Southwest Virginia, the farm is already making a splash with their wide variety of greens available at the Co-op through Good Food – Good People. What began as an interest in knowing how to grow food has become a passion for helping people gain access to healthy food, regardless if they can afford the expense of organic produce. “I was interested in an outside office, doing something where I could move around and use my body, and I was inter-ested in good food,” Darbie reflected. After some sustainable agriculture classes Adam and Darbie both interned on a few certified organic farms, learning everything from how to grow organic cut flowers to running a sustainable

“We wanted to do something that was not as exclusive, in both price and access, as CSA’s. We want to get good food to people who really need it. This is why we are partnering with Plenty! to help provide food for those who need it,” Darbie said. Fertile Crescent Farm devotes 25% of their production to help provide fresh food to 80-100 families through local food pantry “Plenty! Neighbors Growing and Sharing Food” in Floyd, Virginia. Plenty! has been around for roughly 5 years and has a health center, a garden used for teaching and educa-tion in addition to providing food to a good number of rural elderly and poor who do not have transportation or the means to access healthy food. With only 2 of their 6 acres devoted to vegetable production the family plans to continue to expand into their new space with the help of 2 full-time interns, leav-ing the farm poised to triple production next year.

pastured animal operation before starting their own venture. The couple farmed vegetables in central Virginia for 4 years, running a successful CSA (Community Supported Agriculture) program and consistently selling out at the Richmond farmers’ market.

“It is great to see how excited people get about food,” Adam commented. The progressive farmers were search-ing for a stronger farming community as well as an outlet to help provide food to those without access, whether due to transportation or financials. The family found that community and moved to Riner in February 2012.

Adam Bresa

“We love farming and we love being here. It definitely gives us more family time.”

Fall 2012 8

Relax - the Happy Belly Deli

makes it easy for you to enjoy a

worry-free holiday gathering.

Holiday Meals

PLACINGORDERS

Fill out an order form & return it to any register.

Orders must be placed by Friday, November 16, at 9am.

Prepayment is required. No refunds or cancellations after Saturday, November 17, at noon.

All orders must be picked up Wednesday, November 21, between 12pm & 7pm.

»»»

»

Pick upan order

form today!

$12.99 per person

Thanksgiving Dinners Extra Holiday SidesIncludes the following: One pound sides

Carved Natural Turkey Homemade Gravy French Bread StuffingYukon Gold Mashed Potatoes Traditional Green Beans Homestyle Biscuits

French Bread StuffingTraditional Green BeansYukon Gold Mashed PotatoesWhipped Sweet PotatoesCarved Natural TurkeyCranberry SauceHomestyle Biscuits

$3.99$3.99$3.99$3.99$5.99$4.996/$5

Pick up an order form for a list of our delicious desserts, breads and platters. www.roanokenaturalfoods.coop Desserts, Breads & Platters »

This year the Happy Belly Deli is preparing pre-made Thanksgiving dinners with only the finest natural and organic ingredients. You can add on to the basic dinner with extra sides and delicious desserts made-from-scratch by the Happy Belly Deli. Our made-from-scratch meals, breads & desserts, are ready for you to heat, serve and enjoy. Imagine the turkey, stuffing, mashed potatoes and biscuits served with apple and pumpkin pie and no pots and pans to scrub. Visit with our deli staff to find just the right variety and amount for you and your guests.

5 Co-optimist 9 Co-optimist

Top, (right to left) Mayor David Bowers, CVC Executive Director Cristina Siegel, CVC President Cary Lester address the crowd at the memorial dedication. Bottom, (left to right) Ann's daughter Cam Miller, artist Betty Branch and Sculpture Selection Panel Ex Officio Susan Jennings admire Branch's work entitled "Annie's Peace" after the dedication ceremony.

I knew Ann Masters for a short 6 months before she passed away in the winter of 2009, yet I felt as if I had known her all my life. I hear similar sentiments from others when they reflect on their friendships with Ann. She and I worked together on one project, the annual Fall Waterways Cleanup, which happened in October 2009. As the Executive Director of Clean Valley Council, she oversaw the event that regularly draws over 700 volunteers from 4 municipalities one Saturday morning each year to remove trash from our rivers and streams. Every year we celebrate our collective efforts with a picnic at Wasena Park in the afternoon, clean up from the celebration and move on to our other projects until the following year when we do it again. I had only been working for the Co-op since May and most of the planning for the fall event was already finished when I came onboard. But as we threw the picnic tables back on the truck and picked up the tiny bits of wayward trash around the site, Ann thanked me for be-ing a part of the committee and said that it wouldn’t be possible without my help and the support from the Co-op. On December 19, 2009, Bill Modica forwarded the Fall Waterways Cleanup Committee an email from Tom Cain, Ann’s long-time friend, letting us know that she had passed away from a sudden heart attack the day before. Tom’s email included this incite into Ann’s final days, “She was in excellent humor, feeling well and preparing to host her family for Christmas.” As I read through his message recently, this line stands out as it describes Ann perfectly. Excellent humor, feeling well and preparing. That’s so Ann. It was these traits that she exuded at all times that made it possible for her work and her friendships to continue long aftershe was no longer with us.

Just like Ann made me feel like a long-time friend and someone that was essential to the success of the mission, I’ve come to learn that she did the same for everyone she knew, both personally and professionally. At the Ann Davey Masters Memorial Dedication in Vic Thomas Park held on September 20, CVC President Cary Lester said, “Ann Masters had a way of getting you onboard before you even knew what ‘onboard’ was.” I smiled along with the other hundred or so people in attendance as we each thought of how Ann had gotten us “onboard”. I encourage you to visit Vic Thomas Park and the Ann Davey Masters Memorial Garden. It is a beautiful representation of art existing in nature and the need for a community to come together to preserve both art and nature as precious resources. When I visit, I feel like Ann’s there. And I am reminded of how she made me feel like a friend and how she got me onboard with conserving the natural splendor of our valley, particularly the waterways and streams. I wouldn’t be surprised if while you’re there, not knowing exactly why, you find yourself wanting to get onboard, too.

Ann Masters TributeCombining art with nature

John Bryant, Marketing Director

Fall 2012 10

Butternut Squash Soup

1 Tbs coconut oil2 leeks, green parts chopped1 pinch salt 3 - 5 cloves garlic (peeled & left whole) 1 – 3 Tbs fresh ginger (peeled & minced) 1 tsp cinnamon (1 Tbs optional) ½ tsp cloves (1 tsp optional)½ tsp dried sage (1 tsp optional)½ tsp salt (1 ½ tsp optional)1 large butternut squash, peeled & cut into cubes (about 3 lbs)½ cup apple cider (1 cup optional)5 cups water (or home-made vegetable broth)1 Tbs butter (optional)

REALFOOD

Heat oil in a heavy stockpot over medium heat. Add leeks and a pinch of salt and turn to coat in oil. Reduce the heat to low, add garlic and ginger, cover and cook gently for 15 minutes. Add spices and cook for 1 minute, stirring constantly. Add squash, cider and water and bring to a boil. Reduce heat to low and simmer, covered about 30 minutes – until the squash crushes easily against the side of the pot. Puree using an immersion blender (or with a food mill). Add a little more water if the soup is too thick for you – and make a note on the recipe for next time! Stir in butter (optional). The beautiful thing about this soup is that you can adjust it completely to your liking – add more or less spices, garlic and ginger to suit your taste – use more water or broth if you like a thinner soup. I almost always make a double batch because it’s too good not to share a container-full with friends and neighbors - and it freezes really well.

Heather QuintanaCertified Health Coach, Certified Food Educator

The most common winter squash we eat in our area include Butternut, Acorn, Delicata, Hubbard, Pumpkin, and Spaghetti Squash – and they are all nutritional powerhouses! Winter squash are low-calorie, and a good source of complex vegetable carbohydrates and dietary fiber. They are loaded with the antioxidant beta-carotene, and they are a great source of immune system strengthening vitamin C. Winter squash are loaded with digestion-enhancing dietary fiber, and contain the mineral potassium (essential for the proper function of all of your body’s tissues, cells and organs). Choose squash that are solid and hard with no soft spots and you can store them in a cool dry place for several weeks. With the exception of spaghetti squash, winter squash are practically interchangeable in recipes. With all these benefits, what’s not to love about winter squash?

Winter Squash

PMS 302

PMS 7490Goodness Guaranteed!

Dental HealthFor All™

in January.

Our donations give more people access to dental care.

$2.00 OFF JANUARY IN-STORE COUPON*

*Select toothpastes, while supplies last.

Directions

BOARDTALK

11 Co-optimist

We think our Co-op is awesome just as it is. At the same time, each month when we sit around the board table, much of our time is spent envisioning what more our Co-op could be. One possibility has always been our own urban farm. After years of hard work peppered with ups and downs, hopes and disap-pointments, we are finally able to report to you that our dream of an urban farm is a reality. In a very real sense, you – our owners – are the reason that we launch this exciting new chapter in the life of Roanoke Natural Food Co-op. We on the board think of ourselves as servant-leaders in relation to our owners, and we take that responsibility seriously. One of our most important jobs is to understand your values, your expectations for the Co-op, and what directions you would like to see your Co-op take. We take that understanding, articulate it in guiding policies and use those policies to build the Co-op that you want.

Our policy goals for the Co-op include growth and expansion that will benefit our economy, health, community, environ-ment, education and agriculture. Throughout months of discussion and deliberations, the board identified key criteria as essential components for an acceptable urban farm plan. Avoiding fiscal jeopardy was es-sential to any acceptable plan, and we spent hours reviewing financial data. A comprehensive business plan that included marketing directives, visual references and an analysis of the strengths and weaknesses, opportunities and threats (SWOT analysis) to an urban farm project in Roanoke was another key component that we required. We also agreed it was essential that the farm plan support and advance our policy statements. In other words, since the policies are statements of your collec-tive vision for the Co-op, the farm project should embody your vision. All of us serving on the board believe that this urban farm project does exactly that. We hope you are as excited as us about our urban farm and that it will bring you a deepened sense of value and pride in our Co-op.

In cooperation,

Gayle Havens CooleyBoard President

Owners’ CookoutHeld on October14, 2012

Left to Right,The Co-op Banana, employee Ember Fulson, with RNFC Board Vice President Bob Capper. Roughly 400 Owners and guests attended Roanoke Natural Foods Co-op's Owners' Cookout this year! Co-op owners Janice Price and Erin Hunter hanging out in line for food at the Owners' Cookout. Nine month-old Oliver Gray with Ember Fulson. Roanoke Natural Foods Co-op Owners Jim & Mary Harshfield.

Fall 2012 12

CO-OPNEWS

Each month Co-op owners, customers, staff and board members go out into our community for a day of service. We need 6-12 volunteers each month. Join us on the following dates:

Nov. 11 - Wasena Park CleanupDec. 15 - Feeding AmericaJan. 12, 2013 - Rescue Mission

The Co-op is excited to announce some upcoming changes to the store layout. Starting in November 2012, we will be expanding and updating the seating area near the Happy Belly Deli to allow for up to 5 more tables. The next phase of the resetwill take place in the produce department. We plan to open up the space to allow a better flow of traffic for customers. This will also allow us to expand our selection of cheeses by adding a large cheese island at the front of the store. The seating that is lost due to the produce expansion will be made up with “bar style” seating at the front of the store and with the deli seating reset.

Look for more information on our website, www.roanokenaturalfoods.coop

Produce & Deli Department Resets

Days of Service

Roanoke Natural Foods Co-op will be adding a fourth issue of the Co-optimist! The Co-op has traditionally only put out 3 issues annually. The next issue of the Co-optimist, which will come out mid-January, is going to be an E-Issue! This will eliminate our printing costs for this one issue and save a bunch of trees and ink, too! The online E-Issue will have several “extras” with video links and multimedia presentations. We are very excited to add another edition of the Co-Optimist, bringing you more news from your local food co-op!

The Co-Optimist Winter Issue

Pass the Peas, PleaseNatural Remedies & Tips

HEALTH&WELLNESS

Diabetes is the fastest growing disease in America and, according to a Nielson report, gluten-free products are the fastest growing food category. Wheat, an American staple, has now become a food you cannot assume everyone can or should eat. Besides being a harmful food to 1 in 33 Americans diagnosed with Celiac disease, there is a grow-ing number with wheat intolerance. Wheat is in the top 8 foods that trigger an allergic response in people. What is the most common ingredient in Holiday Foods? Wheat! Thanksgiving pies, dinner rolls, Holiday breads, Christmas Cookies, even gravies and sauces, all are tradi-tionally made with wheat. And the more your relatives love you, the more pressure you will feel to eat these foods and in greater quantity. Besides the gas, heartburn, bloating, diarrhea, indiges-tion, joint pain and headaches you may experience during the rest of the year, these symptoms often become unbearable during the Holiday Season. It seems every-where you look there is a sea of baked goods calling your name. And even if your intention and lifestyle is to stay away from these foods, the world around you is dancing in sugar and flour. You may not be wheat intolerant, but the sugar and wheat combination can spike your blood sugar to a range that makes you tired, lethargic and always hungry. When we eat 500 calories of fruits and vegetable, our stomach

gets full. When we eat 500 calories of refined foods from white flour and white sugar they become only half full and that is why we are still hungry! With diabetes and pre-diabetes on the rise, we need to limit the foods that have a high glycemic index like white flour, white sugar, potatoes and corn. Looks like Thanksgiving dinner minus the turkey. Most importantly, we need to be sensitive to the peo-ple who are adhering to a gluten free or sugar free diet for health reasons. We tend to assume they are trying to lose weight, and respond, “One cookie can’t hurt you” or “It’s Christmas, indulge”. Make it a new tradition to include healthier options, and ask your guests if anyone has any food restrictions before you plan the menu.

13 Co-optimist

“It seems everywhere you look there is a sea of baked goods calling your name.

Even if your intention and lifesyle is to stay away from these foods, the world is

dancing in sugar and flour.” Jeanie Redick, Nutritionist & Health Coach

Jeanie's passion for nutrition grew out of a health challenge of her own in 1987. She sought the counsel of a nutritionist and was amazed at the improvement in energy and overall health not only for herself, but for her entire family as well. She and her husband, Ken, have embraced organic gardening, vegetarian eating and a whole foods lifestyle for over 30 years. As a mother who has raised five healthy student athletes, nutrition and nature have always been her passion for excellence.

Fall 2012 14

CLASSES & EVENTS November - January

Raw Thanksgiving Thursday, November 15 6pm - 8pm, $10/$5 Owners

Explore the world of raw foods with chef Heidi Garrabrant as she guides you through preparing a delicious and nutritious raw Thanksgiving meal.

Healthy Holiday Cooking Tuesdays, December 4 & 11 5:45pm - 7pm, $20/$10 Owners

Come learn how to prepare healthy holiday meals for your whole family with Certified Health Coach Heather Quintana.

Raw Sweets & Treats Thursday, December 13 6pm - 8pm, $10/$5 OwnersDiscover how to prepare easy, delicious raw desserts for the Holiday season. Impress your family and guests with low-glycemic foods and raw treats. Class taught by raw food chef Heidi Garrabrant.

Healthy Winter Soups Tuesdays, January 8 & 15, 20135:45pm - 7pm, $20/$10 OwnersJoin Happy Healthy Cooks Director Heather Quintana as she teaches you how to prepare healthy and tasty seasonal soups.

Shopping Healthy on a Budget Saturday, Nov. 10 & Monday, Dec. 3 Time TBD, $10/$5 Owners

Learn how to eat healthier without break-ing the bank with Holistic Nutritionist Jeanie Redick. Tour the Co-op and discover the best way to shop for your groceries and meal plan for your family on a healthy diet and budget.

Simply Raw Film Screening& Raw Food Tasting Thursday, January 10, 20136pm - 8pm, $10/$5 OwnersDon't miss this informative documentary film about reversing diabetes in 30 days on a raw food diet. We will screen the film and taste raw foods followed by a discussion with raw food chef Heidi Garrabrant.

Healthy Harvest CookingTuesdays, November 6 & 13 5:45pm - 7pm, $20/$10 Owners

Join Certified Health Coach Heather Quin-tana as she teaches you how to prepare delicious, healthy seasonal foods. We will explore the realm of root vegetables and late season greens.

One of the best holiday parades in the Valley. Creative floats, marching bands, candy and a special visit from St. Nicholas himself. It all happens on Grandin Road between BrandonAve. and Memorial Ave.

Grandin Village Children’s ParadeSaturday, November 17, 11:00am

Sign up today » Sign up for classes at any register, by calling 540.343.5652 or emailing info@roanokenaturalfoods.coop. Seating is limited.

LIRA PLUMBING, LLCSolving your family’s plumbing problems safely,correctly and economically, the first time!

www.liraplumbingandheating.comJEFF LIRA 540.204.8526

JEFF LIRA 540-204-8526

Raw food chef Heidi Garrabrant is passionate about fueling the body with whole foods in their natural, raw form. She loves creating and sharing delicious raw and vegan dishes while empowering everyone to do the same.

Featured Instructor

Heidi Garrabrant Raw Food Chef

Ends Statement

Roanoke Natural Foods Co-op exists to create a vibrant, local and sustainable cooperative community where decisions are grounded in the balance of economic, social and environmental responsibilities.

1319 Grandin Road, Roanoke, VA 24015

540.343.5652

www.roanokenaturalfoods.coop

Don't forget to order your Holiday Meals at the Co-op!