january february july–august - whole foods...

16 G A R B A N Z O G A Z E T T E ��J U L Y – A U G U S T16 G A R B A N Z O G A Z E T T E ��J A N U A R Y F E B R U A R Y

Hermes helped totear down alongwith a whole crewof helping hands.To you, and themultitudes of oth-ers who dressedup and decoratedand turned thisjoint into aHalloween haven,thanks for a greattime. We’ll see youhere next year! GG

Halloween is long past, butthe memories linger on.With great anticipation of

the return of our outdoor AnnualHalloween party, the 40 mph windsput a wrinkle in our plans at the lastminute. Scrambling ensued.Staff pitched in and the whole party

was moved inside. Briana Lowrie wasthe “Fright” elevator operator, bringinggroups of ghouls and goblins into theCo-op dungeon. Board Member Jeri

Brysch served ciderand coffee, BoardMember TheresaKoenig and MemberVolunteers GailOlson, DonBrewington, DarcySeezaday and BeckyAlberstson ran gameslike old carny hands.Terrance Smith andhis special brand of

sing along, play along, dance alongmusic kept things merry in the receiv-ing area. Shift Leaders Jackie Bradley,Chris LaGraves, Steve Perry and JayNewkirk all lent a hand. If you missed

the little skit puton by Steve andJay, you missedquite a show —truly frightening! More and more

WFC Staffersjumped in to help:Julia Holmbladand RoseAnderson fromProduce, NeciaCochlin and JeanMarie Johnsonfrom the FrontEnd (with extra help from theCustomer Service Counter),Debbie Manhart, StoreManager, Raelynn Monahan,Assistant MerchandisingManager, Colleen Kelly, HRManager, Jill Holmen,Training Coordinator, Chrisvon Rabenau, former ITManager, and of course yourMarketing and MemberServices Team; Anni Friesenand Shannon Szymkowiak.Super Member Kathy

Halloween 2006 the winds did blow

Searching forart materials.

The finished project.Making forest art.

Bay View Forestry Club listens while Scott Alsleben (Scott also works at WFC in theproduce department) gives a lecture.

Michael “Scotsman” Karsh says…

the back 40 will be back in March.

Bay View Schoolsnacks onhealthy treatsfrom your Co-opon their ForestWalks. Students,parents andfriends meet andlearn about allthings woodsy!

WFC-085_GG_JanFeb07_Garbanzo Gazette 16 pages 9/6/13 1:22 PM 6

PRSRT STD

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TH, M

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PERMIT NO. 492

610 East 4th Street

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Address Service Requested

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GARBANZO

GAZETTE

Board Report5

New Products6

New Members

7

Fresh

Perspectives

8

Dean’s Report

9

Gourmet to Go2

Herb Lore

3

Savor the Season

4

In this issue

� �Gonzo Gourmand

11

WFC-U Class

Schedule

12 & 13

Management

Report14

Blood Drive

� �The next Co-op Blood Drive will take place

in th

e Bloodm

obile in front o

f the Co-op on

Wednesday, February 7

from

9 am – 4 pm.

Donations are always needed for all types

of blood. If you are interested in donating

at our drive, please contact S

hannon at

728 –0

884 x181. Thank yo

u for saving lives!

�

Time to Plant!

Every good gardener is dreaming of

greener days as soon as the seed

catalogues pile up in the mailbox,

usually well before New Year’s. Well, good

news is in your inbox right now: Barb

Hollinday of Barb’s Greenhouse will be

offering certified organic vegetable, herb and

flower transplants at Whole Foods Co-op for

the coming growing season. For your

convenience these plants will be available

during open shopping hours in the Produce

department through the early planting

season. Watch for details in the store.

For the coming season your best organic

garden choices are at WFC: High Mowing

Seeds and Barb’s Greenhouse bedding plants!

WFC-085_GG_JanFeb07_Garbanzo Gazette 16 pages 9/6/13 1:22 PM Page 1

2 G A R B A N Z O G A Z E T T E ��J A N U A R Y F E B R U A R Y

Ms. Clean Machine

Home Cleaning the Earth

Can Live With !

Tanya Peyton 393-7200

Fully Insured - References

Growing upin south-ernCalifornia

I really had no con-cept of a true winterseason. I could seesnow in the distancein the occasionalfreak cold snap inthe mountains milesaway. However,when I moved to theMidwest in the early80s I soon realizedwhat winter trulywas and how impor-tant it was to developnew coping skills. Itrequired learningnew skills I hadn’thad to considerwhen living my southern Californialifestyle such as driving in extremeslippery conditions, snow shoveling.etc. Cooking and paying attention tothe fuel foods in cold weather werealso new concepts.Seasonal foods provide the right

type of fuel to nourish us through theclimate and lifestyle opportunities of

the moment. In winter we cravewarming and sustaining foods. LikeAutumn, the mainstays of the dietshould be complex carbohydratesfound in whole grains, squashes, and

Warm hearty soups, whole grains,and roasted nuts sound good on colddays. Dried foods, small dark beans,seaweeds and steamed winter greensfortify the kidneys in winter.

Winter Sunshine SoupServes 8 1 C Yellow Split Peas, soaked1/2 Onion, cut in crescent moon(optional)

8 C Water1 5" piece of Kombu (seaweed),soaked

2 Carrots, cut in rounds1 C Winter Squash, diced 1/2 C Parsley, chopped 1/4 t SaltMiso to taste

Place kombu and peas in a pot withwater and onions, bring to scald, thenreduce heat. Simmer 30 min.

Add carrots, squash, parsley, and salt.Simmer until tender.

Add Miso diluted in stock and simmer5 min.

Exerpted: from Healing with WholeFoods

Buttercup Pecan Muffins1/2 C Sweet Butter, softened3/4 C Brown Sugar1/4 C Maple Sugar 1 large Egg1 C mashed Buttercup Squash orWinter Squash, cooked and strained

1/2 t Vanilla1 1/4 C Flour1/4 C Wheat Flour1/4 C Wheat Germ1 t Baking Soda 1/4 t Baking Powder1/4 t Salt1/2 C Pecans, toasted

Preheat oven to 375°. Grease muffintin.

Cream butter and brown sugar. Blendin syrup, egg, squash, and vanilla untilthoroughly mixed.

In a separate bowl, mix the dry ingre-dients together with all but 2 T ofpecans — fold the dry ingredients,into squash mixture just to combine.

Scoop into muffin pan filling 3/4 fulland sprinkle with pecans.

Bake 20-25 min.

root vegeta-bles such ascarrots, beets,potatoes,onions, andgarlic. It isalso the sea-son forincludingdairy foodsand meats,but theyshould notdominate thediet. Morefish and highmineral sea-weeds aregood in win-ter, as ispoultry.Winter fruits

like citrus, are high in the vitamin Cwe need to boost immunity. Winter is the end of all seasons. To

unify with winter we emphasize theyin principle to become more recep-tive, introspective, and storage orient-ed; one cools the surface of the bodyand warms the body’s core. Cold anddarkness drive one to seek inner

warmth. It is timeto rest, meditatedeeply, refine thespiritual essence,and store physicalenergy in theform of a little

added weight. For the cold season-even though the slow yin processesare predominate, one must stay activeenough to keep the spine and jointsflexible.

by Jane Herbert, Deli Managergourmet to go

“…I soon realized what winter trulywas and how important it was to

develop new coping skills.”


W H O L E F O O D S ��C O M M U N I T Y C O - O P 3

Comfrey (Symphytum offici-nale) is a fuzzy broad-leavedplant that grows prolificallyin our region. It has a long

history in folk medicine dating back toat least 400 B.C.Its scientific name symphytum is

derived from a Greek word meaning“to knit together”.It has long been cited

as a useful herb in thehealing of broken bones.One of its common nick-names is “knit bone”. Itcan sometimes be con-fused with another herbcalled bonset (eupatori-um perfoliatum) whichis much more specific tobone healing. The com-bination of these twoplants offers fantasticfracture healing poten-tial.Comfrey is high in allantoin, a sub-

stance that stimulates healthy tissueformation.As a result, it is very effective for a

variety of soft tissue healing. It hasamazing healing powers for skin,wounds, burns, sunburn, swollen andinflamed tissues. It works well to healskin and keep it healthy and intact. Itis very soothing to strained musclesand connective tissues. The slightlywarming properties are comforting.Several studies have been done on

persons with severely sprained ankles.The studies used comfrey vs. otherwell used anti-inflammatory lotions.After one week, the comfrey users hada 91% drop in their pain, compared to84% in the other groups.Many people use comfrey for relief

of symptoms associated with chestcolds. The mucilaginous effects of theplant help to soothe and heal irritatedtissues, particularly the respiratorytract. Using the doctorate of signa-tures we can identify the broad leaf inrelation to the wide expanse of lungtissue, and the fine hairs that coverthe leafs surfaces relate to the finecilia that cover the inside surface ofthe lungs.

60% of the animals’ total diet — anddid not use pyrrolizidine that hadbeen extracted from comfrey plants.Other research completed on com-

frey plants grown in Washington statehas found that comfrey plants havevery little to no amounts of the alka-loid in them. The minute traces weremore likely to be found in the root ascompared to the above ground portionof the plant. Plants that are harvestedin the late summer and fall have evenless present.It is important to bear in mind that

high concentrations of many food likesubstances over a prolonged period oftime, will eventually reveal someminor toxic components that wouldnot occur with normal consumption.As with all medications, supplementsand food, it is always wise to be awareof the precautions and the benefits.Use within moderation and within thewisdom of your own body. Womenwho are pregnant and nursing need totake extra care.It important to point out that the

possible toxicity of comfrey only

applies to the internal ingestion of theplant and not to its most valuableexternal use as a poultice or a salve.I have personally seen amazing

results on many occasions, for nearlyall of the conditions listed above,when the plant is employed as anexternal healer. GG

References: The Way of Herbs,Michael Tierra, C.A.,N.D.Healing Wise, Susun WeedPrevention Magazine

Contributed by Stacey Rautio, COTA/L-CHTP, Energy for Life Connections andmember of the Lake Superior HerbalistGuild.

Herbs are medicine and their use must betaken with care and respect. Each individualis different and may react differently tocertain herbs such as allergic reactions. Self-treat at your own risk. Consult a physicianshould symptoms persist.

For more information on the LakeSuperior Herbalist Guild contact Katie at 218-721-3065 or on the web:/www.diamon-naturals.us/Guild.htm

get “comfey” with comfrey

Comfrey has properties that soothethe digestive tract and aid the pancreasin regulation of blood sugars.There has been some controversy

as to the ingestion of comfrey, basedon studies done with an alkaloid calledpyrrolizidine, which is sometimespresent in the plant.

Studies done on laboratory animalslinked liver changes suspect of beingpre-cancerous, to the alkaloid.However, the studies used massivedoses of the alkaloid by itself — 30 to

Herb Loreby Stacey Rautio, WFC member & member of the Lake Superior Herbalist Guild



Garbanzo GazettePublished by Whole Foods Co-op610 E. 4th St. • Duluth, MN 55805 (218) 728-0884 • fax (218) 728-0490

www.wholefoods.coop STORE HOURS:

7 am – 9 pm Everyday

Membership Costs:$100 per voting membershipFurther membership information isavailable at the Co-op

The Garbanzo Gazette is published sixtimes a year (January, March, May, July,September, November) for the mem-ber-owners and patrons of WholeFoods Co-op. The Garbanzo Gazette ispublished by Whole Foods CommunityCo-op, Inc. to provide information onWhole Foods Co-op, the cooperativemovement, food, nutrition, and com-munity issues. Views and opinionsexpressed in this newsletter do notnecessarily reflect those of the Co-opmanagement, board or member-own-ers. Submissions must be received onemonth prior to publication. The nextdeadline is Thursday, February 1st.Refer submissions and questions [email protected].

Editor: Shannon Szymkowiak Contributions: Members & Staff Design: Kollath Graphic Design Printer: InstyPrints Mailing: Barcodes Plus Reprints by prior permission

The Garbanzo Gazette is printed on100% post-consumer recycled paperwith soy ink. This paper is recyclable.

The information in the GarbanzoGazette is also available on our web-site at www.wholefoods.coop

BEFORE RECYCLING THIS COPY ofthe Garbanzo Gazette, please pass italong or share it with a friend or neigh-bor. This can help save a bit on papercosts and reduce waste. Also, it’s agood way to introduce folks to WFCwho aren’t current customers or mem-bers.

MOVING? Pursuant to WFC Bylaws,Article I, Membership, Section 7:“Each member agrees to provide theassociation his, her or its current addressand to keep the association informed ofany changes in address.” In an effort toremind our members to keep WFCadvised of address changes, the Board,on 8/26/96, approved a policy makinga member temporarily inactive whenthere is no current address on file.Inactive members are not eligible formembership benefits and will notreceive the newsletter.

Is this a regular article or trueconfessions? Inevitably I end upspilling the beans about how Ieat too much sugar or how I

don’t like Christmas much andinevitably, some customer mentions itto me on the sales floor, much liketoday. Fortunately for me, this personwas cheering my confession about thenear past holiday. For those of youwho didn’t get enough, never fear.There are only threehundred some-odd shop-ping days left untilChristmas!The disadvantage of

the holiday rush beingover is that now we allhave to look Old ManWinter square in theeyes and let him knowthat the dark and cold,window scraping andbad TV re-runs won’t getthe best of us. We arehearty Northlanders.We’re made of morethan thin-bloodedSoutherners. We havecharacter. Many of us ARE characters.We have substance.That’s the real problem with

January, isn’t it? Seeing “too muchsubstance” when we get on the scale.It seems like the whole media scene isabout losing weight for the New Year.“Lose those unsightly pounds for theupcoming swimsuit season!” I’msorry, but for me, this is not a motivat-ing factor. After all, for those of uswho don’t go to Mazatlan in February,swimsuit season is still six monthsaway. One more cookie can’t hurtwhen it’s that far away, right?Here’s where the true confessions

portion of the article begins. I am on ajourney to better health. Several yearsago, I gained quite a lot of weight witha medical issue. As a person who wasalways thin, this was a completely for-eign land I suddenly found myself in.Over the span of three months, Igained forty pounds and there wasnothing I could do about it. Clotheswere suddenly hard to find and evenharder to wear. People I met after theweight gain treated me differently.More like a friendly matron and lesslike the hip chick I imagined myself

savor the seasonto be. Then more weight gain. Howeye opening this experience was. Howaware I suddenly became of bodyimage and what the media hits uswith every day. Thinner is better.Sexier. Deserving of more.Although I see improvements, the

media shouldn’t be saying that thinneris better, but rather being in shape isbetter. Staying active is better for yourheart, your joints, your immune sys-

tem. The bonus is that you look andfeel better, too.Over the past year, I have finally

found a medication that is working forme and I’ve kicked it into gear work-out-wise. Since my heaviest, I havelost forty-five pounds. With the excep-tion of the usual “I’m not as young asI used to be” aches and pains, I feelbetter. I get sick less. I sleep better. Inshort, I feel more like I used to. But here’s the tough part. I still

have more to go. Although I’m on thedownside of the total pounds I have tolose, I’m still staring at another twen-ty-five pounds and that’s sounding likean awful lot to me right now. WhenI’m at my most chipper, I say, “Hey, ittook you ten years to correct thishealth issue, it’s not coming offovernight.” And I feel grateful. Then Ilook at myself in the mirror, and Iknow that I’m still not the media idealof a white-hot babe. I never will be.I’m no longer twenty. I’m almost sixfeet tall, so I’ll never be a size two.And I don’t have a desire to have mysternum and elbows cut their waythrough my clothes. That’s no healthi-er than being obese.

So I’ll keepplugging along.With the help ofmy friends, I’ll beout on the slopeslearning how tosnowboard thiswinter. I’ll keepdoing pushupsand punchingthat bag at six inthe morning. I’llkeep my days to aone-treat maxi-mum. And even-tually, that lasttwenty-fivepounds will goaway like the rest.Until then, I’llcelebrate thesmall successes

in my journey to health and try tolearn from the failures. I’ll keep pip-ing up when I see unhealthily thinwomen on television and in themovies. I’ll encourage my more seden-tary friends to go on a walk and try tobe an example of what’s possible. I’llignore those who treat me differentlybecause I’m still not ‘thin’. I’ll enjoymy food and not make it an issue,because after all, we’re here on thisearth to live. To that end, I’ll share one of my

favorite tasty-yet-calorie-consciousrecipes. I have made this many timesfor classes, potlucks and just to havearound. It is power packed with pro-tein and is very economical (less than$2.00 per serving using organic ingre-dients!) Wherever you are on yourjourney to health, try to be OK withwhere you’re at. It doesn’t happenovernight, and every little bit helps. Iwish for all of you this 2007, goodhealth.

Mayan Quinoa– courtesy Organic Valley

For the salad:2 C Quinoa5 C Water25 oz can Black Beans, drained andrinsed

1/4 c Green Onion, minced1/2 Med. Green Pepper, minced2 Med. Tomatoes, chopped4 oz Pepper Jack Cheese (I likeOrganic Valley)

1/2 Med Jalapeno Pepper (optional)Cilantro (optional)Garlic, minced (optional)1 C avocado cubes (optional)

For the dressing:3 T Orange Juice3 T Lemon Juice1/4 t Lemon Zest3 T Sunflower or Olive Oil1 t Cumin powder1/2 t Sea Salt1/4 t Black Pepper

Rinse quinoa under the faucet forone minute or so prior to measuring.In a heavy saucepan, combine 2 cupsquinoa with 5 cups water. Bring to aboil uncovered. Reduce heat to lowand cover. Let simmer until tender(about 25 minutes). Remove from heatand allow to steam (covered) foranother 10 min. Fluff with fork andtransfer to metal bowl and place inrefrigerator to cool down.While the quinoa cools, make the

dressing: In a small bowl, whisktogether orange juice, lemon juice andzest, sunflower oil, and spices.Rinse and drain the black beans.

Wash and chop all veggies. If you areplanning on using avocado (highlyrecommended!), please add them asthe final ingredient or garnish.In a large bowl, combine prepared

quinoa, dressing, beans, and choppedveggies except tomatoes and avocados.Mix well. Once well mixed, fold in thetomatoes and avocados.Cover and chill for at least 1 hour

prior to servicing. Enjoy!Servings: 16 GG

resolutionsby Shannon Szymkowiak, Marketing & Member Services Manager

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Each year at this time, the WFCDirectors go on an all-dayretreat. We work with a Boardtrainer from Cooperative

Development Services, get refreshersin policy governance and finances, andlearn how to be moreeffective servant/lead-ers. We also set goalsfor the year. Somegoals are nose-to-the-grindstone, like “eval-uate and update thewording in ourArticles ofIncorporation.” Someare more difficult,like “find out whoour members are.”With nearly 4,000WFC Member-Owners … well, it’s not like we caninvite you all over for coffee (I’d offer,but I have a cat and I know some ofyou are allergic). In this year’s Board performance

survey (included with the annual elec-tion ballot), we asked, “How wouldyou prefer to communicate with theBoard?” and “How would you preferto learn about Board activities?” Thehigh scorer was the Board Report in

the good old GarbanzoGazette, but there was alsoan e-trend: many of ourMembers prefer to checkout Board activities onwww.wholefoods.coop, orreceive an e-newsletter. Wedon’t have an e-newsletter,but someday we might.We might also communi-cate with our Members inways which have not yetbeen invented. One thingwill remain the same,even if this internet thing

turns out to be a passing fad and wego back to the days of Chart-Pak andthe mimeograph machine, we can’tcommunicate with you if we don’thave your current contact information.

keep in touch

Jean Sramek, your Board President

board report board ofdirectorsJeri [email protected] Committee (Chair)GME CommitteeTerm expires 2008

Lynn [email protected] PresidentFinance CommitteeGME CommitteeMembership Committee (Chair)Term expires 2007

Erik [email protected] CommitteeFood Policy CommitteeMembership CommitteeTerm expires 2007

David [email protected] CommitteeFood Policy CommitteeTerm expires 2008

Theresa [email protected] Recruitment CommitteeBylaws CommitteeTerm expires 2007

Jean [email protected] Committee (Chair)Food Policy CommitteeGME Committee (Chair)Term expires 2007

Terese [email protected] Recruitment CommitteeMembership CommitteeTerm expires 2008

Sharon Murphy, General ManagerWhole Foods Co-op610 E 4th StreetDuluth, MN 55805728-0884/w728-0490/fax724-7998/[email protected]

WFC web site: www.wholefoods.coop

Address to communicate with entire Board and General Manager:[email protected]

To speak to a Board Member or theGeneral Manager, call the store at 218/728-0884

Letters addressed to Board Membersc/o Whole Foods Co-op, 610 E. 4th St.,Duluth, MN 55805 will be forwardedunopened to the Board/Board member.

mission statementThe Whole Foods Co-op is committedto the Cooperative Principles, toproviding its members, patrons andcommunity the highest qualitynutritious whole foods, and to theproducts and practices which makepositive changes in the life of itscommunity, employees andenvironment.

co-operative principles1. Voluntary and open membership.

2. Democratic member control.

3. Member economic participation

4. Autonomy and independence.

5. Education, training and information.

6. Cooperation among co-ops.

7. Concern for community

Does WFC have your current mail-ing address and telephone number? Ifwe do, then you’ll be sure to receivethe Garbanzo Gazette, Membercoupons, the Annual Report, patron-age rebates (in years they are issued),and other important items. Do your-self a favor: when you move, let usknow. If you disconnect your land lineand switch to a cell phone, let usknow. If you’re listed as the primaryMember on your WFC membership,and you move to another country andwant to transfer your membership tosomeone else in your household, letus know. The WFC Board wants to get to

know you, and we want you to be ableto communicate with us. In order tobe an active Member of WFC, we needyour current contact information. Sodo us (and yourself) a favor: keep intouch. Remember, you can always con-tact the WFC Directors by dropping usan email at [email protected]



staff newsSTAFF ANNIVERSARIES

JANUARY:Jennifer Zoretich 1 yrKaren Johnson 1 yrDebbie Manhart 7 yrsAndrea Foro 1 yrJean Marie Johnson 2 yrsEriq Reed 2 yrs

FEBRUARY:Joseph Woodcock 1 yrKala Edwards 1 yrRianna Reiter 1 yrJustin Hemming 7 yrsShannon Szymkowiak 4 yrs

Jean Marie Johnson, FE Coordinator,has a new addition at her house — anaging Pug who goes by the name ofRoy. Look how happy he is to be in hisnew home!

Lupita Marchan (former FE Assistant),is a new mom. Adan joined thisworld and is the apple of his parents’eyes!

Charlotte Van Vactor, Stocker, is backin school as a pre-pharmacy studentat LSC, with plans to pursue a phar-macy degree at UMD.

STAFF TRAINING — Rounding theturn on our one-year anniversary, werealized that attendance at our stafftraining classes was dwindling as,thank goodness, our turnover rateslowed and our class completion ratereached 100% in even the largestdepartments. A new structure ofrequired classes will be implementedin January 2007. Thanks to theemployees who submittedrestructuring recommendationsand/or worked with the ManagementTeam on this project:Cindy Hutchinson, Lindy Sexton,Maria Lopez, Jill Holmen,Anni Friesen, Jill Hall, Brad Rozman,Jesse Hoheisel, Jim Richardson,Dan Sauter, and Management TeamInstructors Michael Karsh, DebbieManhart, Shannon Szymkowiak, andChris von Rabenau.

Now for Any Season & Any ReasonAn eclectic mix of local & regional art for business & home

Holiday Center Downtown Duluth EASY ACCESS – FIRST FLOOR LOBBY

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Harbor City Psychological Associates

314 W. Superior St., Suite 702

Duluth, MN 55802 (218) 722-4058

Paul Goossens MA, LP

Cheryl Graham MSW, LICSW

Nancy Read PhD, LP

Heather Rappana MSW, LICSW

Julie Wicker MSW, LICSW

HBC (Health & Body Care)• Natural Factors– 12/12 Ultimate Probiotic– Well Bet X Daily Packets forGlucose Balance

– Whey Factors, Vanilla &Chocolate, Non-denatured andmicrofiltered

– Cholesterol Formula withSytrinol

• Nature’s Plus– Vita Gels Multi with EPA &DHA for Kids

– DHA for Kids, chewable– Kid Greenz, chewable– Glucosamine ChondroitinMSM Ultra Rx-Joint Cream

• BACH– Rescue Sleep– Travel Relaxation Kit

• Oregon’s Wild Harvest– Kava

• Living Harvest– Hemp Oil

• Giovanni– Hazelnut Vanilla Lotion &Body Wash

– Bamboo Birch Lotion &Body Wash

• Tiger Balm Patches

• Merry Hempsters– Cool Hemp Muscle Rub

• Better Botanicals– Ayurvedic Lip Therapy

• Tea Tree Therapy– Eucalyptus Chest Rub

• Neem Aura– Concentrated Neem Cream– Neem Seed Oil

• Stacey’s (LOCAL)– Comfrey Lotion– Comfrey Balm

• Aura Cacia– Natural Perfumes, 5 scents– Essential Solutions, 6 newessential oil blends

• Dr. Bronner’s– Orange Lavendar Lotion– Patchouli Lime Lotion

• Desert Essence Toothpastes withXylitol– Cinnamon Burst– Citrus Fresh– Sparkling Sea

GROCERY• Equal Exchange Tea – English Breakfast*– Green Magic*– Irish Breakfast*– Rooibos*

• Lakewood– Pomegranate with Acai juice

• Yogourmet Kefir Starter

• Envirokidz Cereal– Cheetah Chomps

• Annie’s Dressing– Goddess*– Shiitake*– Balsamic*

• Dr. Kracker Klassic Crackers*

• Zambezi Honey*

• Baji Papadums– Tandoori– Mango Chutney

• Shelton’s Turkey Broth– Original*– Fat Free/Low Sodium*

• Pacific Soup– Carrot Cashew Ginger*

• Muir Glen Soup– Southwestern Black Bean*– Creamy Tomato*

• Natural Value– Diced Green Chilies

• Woodstock Dressing– Ranch*– Shiitake*– Creamy Italian*– Lemon Tahini*

• Knudsen Sparkling Juice– Grape– Cranberry– Apple

BULK• Goji Berries*

• No-salt Roasted Nut Mix

• Fair Trade Cane Sugar*

• Fair Trade Sucanat*

HERBS & SPICES• Frontier– Roasted Chicory Root– Dehydrated Diced Potatoes

• Oregon’s Wild Harvest– Immune Booster Tea– Rene’s Essiac Tea

GENERAL MERCHANDISE• Lotus Light– Cotton Flax Scrubby (kid bathfun)

• Sunbeam Candles– Soy and Beeswax pillars 3"x4"and 3"x6"

– Beeswax votives– Beeswax tapers

• NewWave Enviro Products– Bath Filter

COFFEE• Peace Coffee– One Pound bag Ethiopian– One Pound bag ColombianDark

COOL• Stonyfield Kid's Yogurt*– Strawberry/Banilla

• Nancy’s Fruit on Top Yogurt – Raspberry– Blueberry– Peach– Cherry

• Smoke & Fire Smoked Tofu*– Lemon Garlic– Barbeque– Thai

• Bolthouse – Mocha Cappucino

• Organic Valley Eggs* – Extra Large

• Uncle Matt's Orange Juice*– With Calcium– With Pulp– Pulp Free

FROZEN• Ling Ling– Vegetable Potstickers

• Health is Wealth Twice BakedPotatoes– Cheddar– Sour Cream & Chive

• PJ’s Burritos*– Chicken– Breakfast– Beef

• Wholly Wholesome Pies– Apple– Blueberry– Pumpkin

• Grandma Ferdon’s– Lemon Bars– Cinnamon Rolls

* Organic GG

new products


W H O L E F O O D S ��C O M M U N I T Y C O O P 7W H O L E F O O D S ��C O M M U N I T Y C O - O P 7

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We have set agoal of 730 newmembers beforeJuly 1, 2007. Anadditional 98new membersbrings the totalto date to 486.We’re halfwaythere! Thankyou, newMembers!

John H. AndersonBFA Interior Design, Drake UniversityRealtor/ABR (Accredited Buyers Representative)

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Goodbye, so long, farewell, adieu — After 20 amazingly varied andchallenging years from Clean-up Worker to MembershipCoordinator to Bulk Buyer to Front End Manager to IT Manager,Chris von Rabenau has accepted an IT position with the National

Cooperative Grocers Association. Chris has served us well in so many differ-ent roles and now he will be serving the entire co-op grocer community. Weare happy and proud for him, and relieved to know NCGA will be meetingits technology goals! We’ll miss you!

Lorna CristillyPatricia LarsonHolly GruberGreg JuberaCynthia GrahamLaurel CurranFloyd C. OlsonMarylou GilbertsonEugenie DunderLori LahtiCory KonstiCora KnutsonTimothy RahnJudy BlanckScott AustinLavonne GarinAlice BeckmanVickie RossTeresa BulenDouglas SaboPatricia WatsonJennifer LittleMargaret Handley

welcome, new members!

Farewell, Friend!



Just because the holidays are overdoesn’t mean that you have tostop eating well. As a matter fact,if you maintain a good diet and exercise program it’s good to have

some savory treats every now and then.Did you buy some

pecans for the holidays?If so, here is a greatrecipe from the Sept.2006 Gourmet Magazineto use the last of themup. If you don’t have anyaround the house therestill should be plenty ofthe fresh crop pecansleft in the bulk depart-ment to buy.Are you worried

about the fat in nutsafter all of the rich foodyou’ve eaten over thepast few months? Wellcheck this out: over 90percent of the fat in pecans is unsatu-rated, heart-healthy fat. So have a fewnuts for yourheart’s sake.Besides that,pecans containmore antioxi-dants than anyother nut. As amatter of fact,according to areport published in the Journal ofAgriculture and Food Chemistry, theyrank #13 among all high antioxidantfoods, which is higher than sweetcherries, black plums, Russet potatoes,black beans, plums, and Gala apples.Besides pecans, the other key ingredi-ents in this recipe are crimini mush-rooms. They are more flavorful thanthe white button variety and also arebetter for you. In a recent study, PennState researcher N. Joy Dubost, Ph.D.,measured antioxidant capacity in sev-eral kinds of mushrooms. She lookedat brown crimini mushrooms (whichare actually a small portabella mush-room), white button, shiitake mush-rooms and oyster mushrooms, andyou may be surprised at what shefound. Believe it or not, brown criminimushrooms have more antioxidantcapacity than tomatoes, green peppers,pumpkins, zucchini, carrots or greenbeans. They were even higher inantioxidants than shiitake and oyster

mushrooms, which is nice, especiallysince criminis are usually up to two-thirds cheaper than the exotic vari-eties.What’s all the fuss about antioxi-

dants? Studies show that eating foods

that are rich in antioxidants is one ofthe best ways to ward off chronic dis-

eases and sickness so you want plentyof them in your diet.Tasty and nutritious — now that’s a

great recipe for a good start to theNew Year.

Pecan StuffedMushroomsYou’ll need:

24 (1 1/2- to 2-inch-wide) Criminior Baby Portobella Mushroomswith stems (it’s OK if they arestarting to open because maturemushrooms have more flavor andyou are stuffing them anyway.)

2 T unsalted Butter, plus additionalfor buttering dish

1 lg Garlic Clove, minced

1 1/2 t fresh Oregano, finelychopped

1 C Pecans, finely chopped

1/2 t Salt

1/4 t Black Pepper

1 C Heavy Cream

Put oven rack in middle positionand preheat oven to 400°F.Trim ends of mushroom stems and

carefully separate caps and stems,reserving both. Arrange caps,stemmed sides up, in a buttered

13 x 9-inch shallow baking dish.Finely chop stems, and then

cook with garlic and oregano inbutter in a 10-inch heavy skilletover moderate heat, stirring fre-quently, until lightly browned,about five minutes.Stir in pecans, 1/4 teaspoon

salt, and 1/8 teaspoon pepperand cook, stirring frequently forone minute.Stir in 1/3 cup cream and

bring to a simmer, then removefrom heat. Sprinkle insides ofcaps with remaining 1/4 tea-spoon salt and 1/8 teaspoonpepper, then divide fillingamong caps.

Drizzle mushrooms with remain-ing 2/3 cup cream. Bring to room

temperature before baking. Bake untilfilling is browned and caps are tender,about 30 minutes. Serve mushroomsdrizzled with pan juices.Note: Stuffed mushrooms can be

assembled, but not baked, one dayahead and chilled, covered.Makes 8 (first course) servings.

Enjoy!

They just won’t go away.No, not the loud neighbors who live

next door.Pesticides and the adverse affects

they have on humans and the environ-ment, and the latest news confirms it.The first report comes from the MayoClinic published in the June 2006journal of Movement Disorders.Researchers found “that the men withParkinson’s were 2.4 times more likelyto have had exposure to pesticidesthan those who did not haveParkinson’s. Also, researchers in Canada found

that DDT (even though it has been

fresh perspectivesdon’t stuff yourself, stuff mushrooms!

banned in the United States andCanada for the past 30 years) is stillhaving damaging effects on the song-birds.According to the report, male

robins showed up to a 30 percentreduction in the size of the brainregion responsible for song produc-tion to attract a mate, compared withmales exposed to lower levels. Therobins from British Columbia’sOkanagan Valley ate earthworms insoil containing high levels of DDT,which have persisted since the 1960s.The soil had relatively low levels ofother chemicals. “Given the magni-tude of these changes in the brain andthe fact that environmental DDT expo-sure was restricted to early develop-ment, we conclude that both humansand wildlife that live in DDT-contami-nated environments may be at risk ofneurological damage.”A University of Florida study pub-

lished in March 2006 found thatMayan girls whose mothers wereexposed to heavy agricultural sprayingdid not develop the mammary tissuenecessary to produce milk and couldnot nurse their children. Daughters ofmothers in the region who were notexposed to agricultural sprays did nothave the same problems. So the nexttime someone argues that there is noproof behind pesticides being danger-ous or whether there are benefits tofarming with organic agriculture, letthem know about the findings aboveand then tell them what ElliottColeman said recently at the 2006Ecological Food and Farm Associationconference: “People who consider itnormal to spray poison on food arenot rational thinkers.” Now that’s foodfor thought.References this issue: Gourmet Magazine,September 2006, www.epicurious.com;Mushrooms As Good an Antioxidant Sourceas More Colorful Veggies, Dr. Dubost, PennState News, June 26, 2006; Quantification ofPolyphenols and Ergothioneine in CultivatedMushrooms and Correlation to TotalAntioxidant Capacity Using the ORAC andHORAC Assays, Institute of FoodTechnologists meeting in Orlando, Florida;www.psu.edu/ur/2006/mushroomantiox.htm;Pecans are Power Food; www.ilovepecans.org;Bird Brains Shrink From Exposure ToContaminants, Univ of Alberta, Dr. Iwaniuk,Faculty of Science;www.expressnews.ualberta.ca/; www.news-medical.net; Mushroom Facts, Selection, andStorage http://homecooking.about.com;Atrazine, www.pesticide.org./

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Peace Church invites the Duluth community

to join in a study to determine how we

can fulfill the “Just Peace” mandate to

“oppose war and understand the relationship

of justice to security from violence.”

________________________________

Jan. 28 - GLBT issues - "Marriage Equality"

Feb. 25 – Global Justice Philippines Sister Church

March 25 - Domestic and global nonviolence –

“The Expanding Circle of Nonviolence”

April 22 – Earth Day - "Climate Justice:

A Christian Perspective on

Global Warming"

May 27 – Just Peace – “Makers of Peace” __________________________________________

Peace United Church of Christ 1111 E. 11th Ave. N., Duluth

Adult Forum, 9:30; Worship service, 10:30 am

Dean’s Reportby Anni Friesen, Member Services Coordinator

January, we begin our monthly classeswith the dish that begins a gathering:hors d’oeuvres! (After all, isn’t the NewYear about new beginnings?) Februaryleads us to the base of most cooking:sauces. Learn how to make a fewdifferent sauces that can be alteredinto making many different dishes.Not only will you gather great newrecipes, but experienced chef DebbieManhart will also provide useful foodtips for any time or occasion. This isdefinitely the series to look for in 2007!Because seasonal food is so

important to us, another regularaddition to our cooking class scheduleis the new “Perfect Produce” series.One or more classes a cycle(depending on the season) will beoffered by members of our incrediblyknowledgeable produce department.These classes will feature delicious andunique dishes that help you shop andcook with ingredients that are in

While my “first semester” ofclasses was a bit of achallenge, I’m really

excited about the new changes that arearriving on the classroom front. In ourfirst year of WFC-U, we have grown tolearn many things. The first, and mostimportant, lesson is that cookingclasses are the trend. Considering thegrowing interest in food and cookingin general, and in organic foodsspecifically, this isn’t shocking. Becauseof our experiences in the first year,WFC-U will now primarily offercooking classes. After talking to manycustomers, members, and classparticipants, we are proud to introducea new monthly series that will provideyou with the skills that will make yourfriends and family think you’ve hadgourmet training. The “Cooking 101”classes, taught by Debbie Manhart, arestructured on the idea that cookingshould be both fun and easy. In

season. If you were fortunate enoughto join us for Lynne Rosetto Kasper’stalk in November, you know thatseasonal produce is the best tastingand the healthiest for you. Not onlythat, but you may even discover yournew favorite veggie or fruit. We will continue to offer an

informational/lecture-based seriesonce a cycle that is based on holistichealth. In January, we welcome ownerand practitioner at Northland Healthand Wellness, Dr. Virginia Shapiro.She will be giving a series of Mondaynight classes that focus on whole bodyhealth. In Part I, learn how food affectsyour brain and mental health. In PartII, Dr. Shapiro will focus on women’shormonal health and natural ways toease the trails of menopause. In thefinal part of her series, Dr. Shapiro willlecture on the affects the environmentand your lifestyle choices have on yourbody and your health. This is a

fantastic series for anyone who isinterested in important health factorsthat they may not be hearing aboutfrom their physicians. Please support us in our second

year so we can continue to offer ourcommunity classes. Remember: aWFC-U class can expand your cookingrepertoire and enhance your shoppingexperience at our store. Plus, whereelse do you get to taste dishes madewith organically grown food? GG

Find class schedules in the newGarbanzo Gazette Event Calendar onpage 12 & 13, in the store vestibule, oronline at www.wholefoods.coop. If youwould like to have class information e-mailed to you, please e-mail me [email protected].

To celebrate our first year in the store, we invited MPR host LynneRossetto Kasper to speak in our classroom. Seating was limited and thewaiting list was long, but 30 lucky Co-op shoppers joined us onNovember 4 for an informative talk on organics, GMOs, local foodsupplies and all things good to eat! She was particularly interested in theLEED building certification and the link to organic food. Following theinformal talk, Lynne signed cookbooks upstairs, chatted and posed forpictures with shoppers and staff.

We feel fortunate that she trekked to Duluth for our anniversary. Look forDebra Madison on next year’s calendar!

We’re practicingwhat we preach.

First Unitarian Universalist-Duluth is the first in Minnesota to aquire

Green Sanctuary Status.

First Unitarian Universalist Church 145 West Winona, Duluth uuduluth.org

(From the Unitarian Universalist Ministry for Earth. For more info, visit www.uuduluth.org, or

stop by on a Sunday morning.)

Lynne Rosetto Kasper



Being your own nutritional‘program director’ takes agood share of research, trust,and a well-balanced sense of

personal intuition. At home, I’ve got acupboard full of bottles, powders, liq-uids, & topicals. It is the breedingground for jokes from guests lookingfor a simple glass for water, and apiece of my “apple” that keeps the doc-tor away. (Note: those same guestsusually come back inquiring moreseriously…)I haven’t used an antibiotic in over

7 years, thanks to Dr. Virginia Shapiro(and about a gazillion books written bydoctors, nutritionists, herbalists,homeopaths and naturopaths) givingme the trust that most infections canbe handled appropriately withoutthem.Anyone who chooses to supple-

ment their diets or respond to typicalhuman ailments nutritionally with‘pills and potions’ (little insider workjoke, keeps our days light) is not plac-ing trust in some strange voodoo science or unqualified new age philosophy. They are placing their

at 90%, and she found herself countedas a survivor’s statistic, I had toremind myself of the basic founda-tions of nutrition, fair and square, andtoss out certain notions of puritybeing absolutely imperative. Stories assuch can be seemingly ‘miraculous’,but are often the simple mechanics ofwhat the body can do for itself withthe proper raw materials. The innatedesire and built-in function for sur-

vival in our physiology is a pretty pow-erful force.That said, I still personally and pro-

fessionally believe that choosing thehighest quality supplements you canfind and can afford is in your bestinterest. I am familiar with many,many high quality brands producingnutritional and specialty supplements.Plenty more exist that I haven’t haddirect experience with but are likelyknown to be fabulous companies. I getcalls nearly every week from Membersand non-Members alike requestingthat we add their favorite lines to ourshelves. I also get calls every day fromcompanies trying to convince me toadd their products to our set. I trulywish we had both the space and theviability to provide all of YOUR (andmy:) favorites. The current reality isthat we do not have either. I will how-ever, keep everyone’s suggestions inmind for future changes that will takeplace in HBC here at WFC. Remem -ber, we’re going to be here for a while.Whenever I am looking to add a

specific supplement, I look first to ourhouse brand, manufactured byVitamer, both for quality and afford-ability (being a private label eliminates

the oodles spent on marketing andcompetition, thereby keeping pricessurprisingly low). Vitamer was new tome when I came to WFC a year ago,and it has won my trust and my faith.They have been in the nutrition bizsince 1924, and, heroically, have neverhad a single recall! This says a lotabout their standards and practices.They score an “A” per the GMP (GoodManufacturing Process) guidelines, arating system designed by theNational Nutritional Foods Association(now known as the National ProductsAssociation). They operate out of anFDA registered manufacturing facility,and abide by USP (United StatesPharmacopeia) standards in manymanufacturing processes. They dis-close everything on their amber glass(yeah, no plastic!) bottles, providingcomplete ingredient listings, aller-genic profiles, and they also providemany complete vegetarian formulas.Any structure or function claims madeon the bottles have supporting docu-mentation on file as required by theFDA. Their research and developmentteams keep a quick pace with currentresearch and they are continuouslystriving to improve old formulas anddesign new ones as well. I reallybelieve this company is worth trust-ing, and they’re easy on the pocket-book as well, which really helps keepsthe stress of practicing wellness down!There is a lot to consider when

tending to your biggest asset — you.Continue to be thorough and inquisi-tive in collecting information aboutany lifestyle decision. Selecting sup-plements you are comfortable with isjust one part of the ongoing quest forwellness. It is sort of like finding thatone special yoga class or work outplace that really feels good to you.Keep in mind that many places on theinternet provide interactive lifestylesupport and natural healing guidance.Whole Food’s Coop’s own resourcelike this is Health Notes, go towww.wholefoods.coop, click on FAQ,then click on Health Information.Happy perusing! GG

Jill Hall, WFC’s Health & Body Care Buyer,is studying to receive her Holistic HealthCare Practitioner’s License.

health & body care your HBC department

trust in the basics of human biology,the power of plants, the history andadvancements in nutraceauticalresearch, and their own inner guidance.How do we make the best choices

with everything available to us as con-sumers? My advice is to try to makethe choices that ring true with you.Trust plays a critical role. Work with apractitioner whenever possible;Duluth is full of fabulous pro-fessionals. Do your ownresearch, ask around, and learnfrom the real experiences of oth-ers. Often times we are limitedby our financial situations, so dowhat you can within any limita-tions, and feel great about whatyou choose to do!I’ve been asked many times

through the years what my opin-ion is about ‘lower grade’ sup-plements. I once believed thatanything with synthetic vita-mins should be strictly avoided. Inthat case, I’d have to be anti pre-natalvitamin (the typical Dr. prescribedtype). And then the case studies start-

ed accumulating;I’ve seen andheard plenty ofamazing stories inthe seven yearsI’ve worked well-ness retail. Forinstance, therewas the womanwho reversed her‘permanent’ diag-nosis of cirrhosisand autoimmunehepatitis using(what I believed tobe) sub-standardbrands of milkthistle, daily vita-mins, minerals,anti-oxidants andgreen foods; com-bined with so-sodiet changes.When the doctor’sreport came backtwo years laterthat the liver was

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by Jill Hall, HBC Buyer



Food For Life Brown RiceTortillas: These are so good.Made burritos one night withthese and they blew my mind.

They hold together a little less well thanwheat tortillas but better than corn tor-tillas, also they were not dry as somecorn tortillas can be. I still prefer cornto wheat because I try to keep gluten toa dull roar in my life; my suspicions ofa low-level allergy aside, it makes senseto rotate your tortillas solely based onthe idea that varying one’s diet is a goodway to consume a wide range of nutri-ents. Wheat tortillas hold together sowell because they contain gluten, thelong stretchy wheat protein moleculethat makes wheat flexible enough to notbreak under the strain of holding inbeans and rice and salsa. The absenceof gluten makes corn tortillas somewhatless flexible and better for tacos, wherethey only have to bear one fold. Corntortillas don’t “wrap.” These rice tor-tillas, however, can wrap with someconfidence, even with no gluten. Youdon’t want to overstuff them, but theywill get the job done and they are tastyand have a great texture to boot. Theseare my new fave.Yves Canadian Veggie Bacon: Did I

say I try to keep gluten to a dull roar?Oh well. There is almost just too muchyummy gluten out there, and this issome of it. Try this in a tofu scramblewith a splash of tamari and someorganic Muenster cheese, and you’ll beeating gluten for life.Organic Goji Berries: Wow. I got

these in because they are the latest

the gonzo gourmand superfood being hyped from one endof the natural foods industry to theother. Goji berries have high antioxi-dant levels including vitamin C; theyalso have high levels of B vitamins.There is a lot of lore out there aboutGoji berries and in my research Ifound it a little difficult to separate factfrom fiction. For instance there issome confusion about whether or notthey are the same thing as ChineseWolfberries. But after much reading,turns out they are. There are two kindsof Goji berry/wolfberry, and one ofthem, lycium barbarum, is supposedto be higher in some nutrients. That isthe kind we carry. Also let me mentionthat there are a lot of goji berries outthere and all of them are from China.There is no escaping their Chinese ori-gin and with that comes some smallwariness of how they are farmed.Rumblings in the organic communityindicate that the Chinese governmentmay facilitate playing a little looserwith organic rules and sustainabilitythan many in this community wouldlike. For instance there is a “green cer-tificate” issued by the Chinese govern-ment that is supposed to representsome kind of eco-friendly farmingstandard, but this is met with somesuspicion in general; for instance it isnot recognized by organic certifiersand I have seen disparaging remarkson organicconsumers.org regarding laxChinese government standards andenforcement in general. For that rea-son I am proud to announce that ourGoji berries are organically certified by

an internationally recognized organiccertification agency, which actuallymeans something. This is apparentlythe exception for goji berries, whichusually only come with a green certifi-cate or nothing. So we can feel goodabout that.How do goji berries taste? They are

kind of like a tart raisin. My first bite, Ididn’t like them, but now I try to eatsome small amount as often as I can.They are not quite like anything else Ihave ever tasted, which made me curi-ous enough to keep eating them until Iliked them. I eat them plain, I sprinklethem on cold cereal, and I have heardthey are good in baked goods, or whenyou put three or four of them in a cupof hot tea to soak. Anyway, there is ageneral skepticism around here whenbodacious health claims are made forthe latest miracle foods, and goji berriesfall into that category. But I’m a believ-er. The science is solid regarding theirhigh levels antioxidants/vitamin C/Bvitamins, and that’s enough for me.They are spendy but if you get a hand-ful to nibble on throughout the day (orto eat all at once) you will only bespending a couple bucks. Try’em. GG

Jim Richardson,Bulk Buyer, is an ten-year veteran of the nat-ural foods industry,including eight years atWhole Foods Co-op.

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rosslyn 12/1/06 9:07 AM Page 1

Editor’s Note: If you’re looking for Better in Bulk, you’re inthe right place. Since Jim’s tastebuds andmusings often take him out of the Bulk aisle,we have changed the name of his article tobetter reflect the content.

Whole Foods Co-op believes that everyoneshould have access to fresh, organic food.To help achieve that goal, WFC will againbe offering organic herb, flower andvegetable seeds for sale this year fromHigh Mowing.

Additionally, WFC will donate $0.10 fromthe sale of each packet of High Mowing seeds to support theDuluth Community Garden Program. The mission of the DuluthCommunity Garden Program is to strengthen and foster self-sufficiency among the people of the Duluth area by providingeducation, tools and facilities for food production and preservation,and promoting sustainable gardening practices. Contact the DuluthCommunity Garden Program by logging on towww.duluthcommunitygarden.org or emailing them [email protected].

Let your organic gardens grow!

by Jim Richardson, Bulk Buyer



FEB. 3 -

FEB. 27 -

Great health =Inner peace

“Clearing the Air: From Plants to Purifiers” - Find out why youshould know what’s really in your home and office airand what you can do about it! FREE presentation at theLiving Green conference, Coppertop Church. Look for ourbooth, too!

You’ve watched “What the Bleep;” now it’s time for

excerpts from “The Secret.” Then, join a lively discussionabout how the Law of Attraction can change your life,attract better health and an even better income! FREE.6 p.m., Chester Creek Cafe. Upstairs meeting room.Limited seating; food service available. Watch “The Secret” traileronline at thesecret.tv

WFC-U Class Schedule for January & FebruaryIntroducing… Cooking 101 classes!Check out our new series. These class-es will be offered once a month.Throughout the year, learn variousthings about cooking. InstructorDebbie Manhart says, “Cookingshould be fun and easy, and peopleoften worry too much about the littlethings.” In each class, you will learnbasic cutting techniques, how to createrecipes from items that you probablyhave around the house, and manyother things. This series promises toboth help improve your kitchen skillsand show you that cooking is, in fact,FUN!

January Monday, January 8th7pm–8pmNew Member MixerPlease join us in the Brewery CreekOverlook (to the right of the check-outaisles facing the windows) for aninformal and informative session onwhat it means to be a Member. Wewill start this session with tea, cookies,and a brief get-to-know-you. Then,find out about your Member benefits,how you can support your co-op, andgo on a short tour of the store! FREE

Wednesday, January 10th6pm–8pm“Cooking Healthy on a Budget”In this class, you will learn how toshop and cook in a way that eases yourpocket book while still providing nutri-tious and delicious meals for yourselfand your family. Recipes for 2 dinners— including Shannon’s Cheap andEasy Thai Dish, 1 lunch, and 2 break-fasts will be presented along withshopping and storage tips to reducewaste, maximize your dollars and havefun in the kitchen!

Instructor Bio: Resident Marketingand Member Services ManagerShannon Szymkowiak knows theimportance of good healthy food, butalso understands that families (andsingles!) have budgets. After manyyears of experience working in the nat-ural foods industry, she has gatheredcountless tips on ways to save money

while still eating healthy.

Monday, January 15th6:30pm–8pm“Lecture Series — Part 1: Food for Thought: BalancingBrain Chemistry Naturally”We will discuss the profound influ-ences of diet and nutrition on brainchemistry; and we will look at dietaryand nutritional strategies that addressdepression, anxiety, short-term memo-ry loss, hyperactivity, and other mani-festations of brain chemistry imbal-ance. Please note: this class is not asubstitute for medical care.Presentation, handouts, and time forquestions.

Instructor Bio: Virginia Shapiro, DC,is a holistic chiropractor and thefounder of Northland Health andWellness, a natural health care clinicin Duluth (www.yourhealthandwell-ness.net). Dr. Shapiro has been a high-ly committed practitioner since 1985,and she has extensive training andexperience in clinical nutrition, func-tional medicine, and chiropractic. Sheoffers a compassionate, intelligent,and highly integrative approach tohealth care.

Thursday, January 18th6pm–8pm“Low-cost Grains with Kay”Scared of the bulk aisle? Not gettingenough fiber in your diet? Worriedabout money after the holiday season?Instructor Kay Turk will guide youthrough some new and interestingdishes that are healthy, delicious, andcost efficient. Included in theserecipes are: Roasted Red PepperHummus, Grain Stuffed AcornSquash, Three Grain Pilaf, andMediterranean Quinoa.

Instructor Bio: Kay Turk, a favoritelocal cooking instructor, returns forher second Co-op class. Kay startedher cooking career working as a pri-vate chef. Eventually, she changedcareers, but her love of cooking liveson. Now, we have the privilege of pick-ing her brain as she teaches us aboutall the interesting things we can dowith grains!

Monday, January 22nd6:30pm–8pm“Lecture Series — Part II:Women’s Hormonal Health atMid-Life”Learn safe and natural ways to addressperimenopausal and menopausal con-cerns such as weight and vitality, sexhormone balance, sleep and mood dis-orders, memory loss and hot flashes;and to effectively address disease pre-vention concerns including breast can-cer prevention, osteoporosis, and heartdisease. Presentation, handouts, andtime for questions.

Instructor: Virginia Shapiro, DC. (seebio above)

Thursday, January 25th6pm–8pm“Cooking 101: Hors D’oeuvres”In the first class of our new monthlyseries, learn the basics of hors d’oeu-vres. Planning a super bowl party orany get together? This class is allabout putting together easy, and deli-cious, bite size munchies. We’ll useitems commonly found in your pantryplus a few others you may have beenafraid to buy and putting a gourmetspin on them. You will learn how easyit is to host an hors d’ oeuvres partywhile gathering some garnishing andknife skills.

Instructor Bio: Debbie Manhart hasbeen a long-time employee at theWhole Foods Co-op and is currentlyour Store Manager. Fifteen years ago,Debbie started her career in food serv-ice by doing a 3-year apprenticeshipand she has been involved with foodever since. As our former DeliManager, Debbie in most concernedwith healthy eating and food safety (infact, she teaches employee classes onthis topic!)

Monday, January 29th6:30pm–8pm“Lecture Series — Part 111: Your Lifestyle, Health, and theEnvironment”We’ll discuss how common healthproblems are often manifestations oflifestyle and environmental imbalance.Learn how better personal health

EGGACTLYWHAT WE NEED? Wanted: Local Eggs!WFC is proud to offer local,free-range eggs. Unfortunately,the demand is far outpacingour supply, and we are having avery difficult time keeping themin stock. Even our not-as-localsupply is unpredictable, at best.

Are you, or someone you know,looking for a place to sell youreggs? If so, WFC may be yourplace!

If you meet WFC’s spatialrequirements per chicken, use anon-medicated feed, and wouldlike to sell WFC your eggs,please contact Brad Rozman([email protected] or728-0884, 7–1pm M–F), CoolBuyer, for more specificrequirements, pricing, andsizing information.

We look forward to supportingyou and your chickens!

New Items On WFC’s Web Sitewww.wholefoods.coop• Board agendas

• Comments from MemberLinkage Survey/September2006

• Fog City Café Menus

THANK YOU!With a year’s worth ofappreciation, WFC staff andBoard thank our Green Teamfriends at LHB, Inc., for thecustom-designed, locally-crafted (Karen Kraemer,www.duluthpotters.com),ceramic wall clock incelebration of our one-yearanniversary at 610 E. 4th Street.This beautiful piece is now ondisplay in our classroom.



WE DON’T HAVE A FOOTBALL TEAM.But our ACT scores beat thenational average by a field goal.

YOU HAVE A CHOICEIN HIGH SCHOOLS.

NOW ACCEPTINGENROLLMENT APPLICATIONS FOR THE UPCOMING SCHOOL YEAR

A public high school that’s a lot like college. Learn More.harborcityschool.org | 218-722-7574 | 332 W. Michigan St., Duluth

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college.like lot a s that’school . Michigan St., Duluthcityschool.org | 218-722-7574 | 332 Wcityschool.org | 218-722-7574 | 332 W. Michigan St., Duluth

LearnLearnLearnLearnLearnLearn e.MorMore.e.e.MorMorMore.More.More.. Michigan St., Duluth

AcupunctureRichard Tosseland, L.Ac.

Licensed Acupuncturist

Christal Center394 Lake Avenue South

Duluth, MN 55802218-722-2411

[ Acupuncture [ Chinese Massage [ Herbs[ Nutrition [ Tai Chi [ Qigong

choices usually result in lessened envi-ronmental impact. We will discussfatigue, obesity, mood disorders, andcancer as examples. Presentation,handouts, and time for questions.

Instructor: Virginia Shapiro, DC. (Seebio above)

FebruaryTuesday, February 6th7pm–8pmNew Member MixerPlease join us in the Brewery CreekOverlook (to the right of the check-outaisles facing the windows) for aninformal and informative session onwhat it means to be a Member. Wewill start this session with tea, cookies,and a brief get-to-know-you. Then,find out about your Member benefits,how you can support your co-op, andgo on a short tour of the store! FREE

Friday, February 9th6pm–8pm“Valentine’s Day Delight:Truffles and Treats”if you want to make your sweetheartsomething sweet or you just love truf-fles but hate spending the money forthese expensive treats at a candy store,this class is for you. Learn how tomake a variety of truffles, a deliciouspecan bar, and a delightfully fruitytreat. Perfect to give as a gift to some-one else or to enjoy by yourself.

Instructor Bio: Moriah Brooks, aDuluth native and former Co-opemployee got most of her food train-ing at the New Scenic Café. She beganworking there as a waitress and even-tually moved to working in thekitchen. After her stint as a cook atour very own Fog City Deli, Moriahreturned to the Scenic to do cateringand pastry-making.

Saturday, February 17th10am–12pm“Juicing for Life”After the November class of the samename was cancelled, we receivedmany calls, so we had to reschedule!This workshop will cover the benefitsof juicing raw organic fruits and veg-gies, the restorative aspects of a juicefast and some delicious recipes such

as: Luscious Lemonade, DigestiveDynamo, Lovin’ Your Liver, and more!

Instructor Bio: Emily Montgomerywas diagnosed with Stage 3 colon can-cer at the age of 39. Instead of “con-ventional” therapies, she pursued amore holistic path of healing. Juicingand macrobiotics became the founda-tion of her protocol. Emily has beencancer-free for 5 years.

February 24th1pm–3pm“Cooking 101: Sauces”In the second month of our newseries, learn some base sauces thatcan be turned into many other sauces.You can make easy homemade Mac n’Cheese starting with a béchamelsauce. Need a quick red sauce thatdoesn’t need to simmer for an houryet still tastes great? Debbie has onefor you. Come see how many sauceswe can make in 2 hours.

Instructor: Debbie Manhart (see bioabove)

THE FINE PRINT…READ ME PLEASE!Unless otherwise noted, classes are$25.00 each for non-members, $20.00each for members. However, you muststill register, as space is limited.Prepayment of your class is required toreserve your spot. Classes and lecturesmust have a minimum of 6 studentssigned up 48 hours in advance for theclass to take place. If there are less than6 students registered, each student willbe called by WFC and informed of thecancellation. They may then either puttheir pre-paid money toward anotherclass taking place within the next threemonths or they may receive a fullrefund. If a student cancels prior to 48hours before the class, the refund will beapplied to a future class or a full mone-tary refund will be given. No refundswill be given for cancellations receivedafter the 48-hour deadline or for no-shows. Please be on time! Because latearrivals are disruptive to the instructorand other students, and because theclassroom is open at least 15 minutesbefore each class, anyone arriving morethan 10 minutes late will, unfortunately,not be allowed into the class and will becounted as a no-show.

If you have any questions, please contactAnni Friesen at 218-728-0884 ext. 182 [email protected]



Notesfrom the front• Since the introduction of theReduce, Reuse, Redeem Programin June our customers haveredeemed their cards for a total of$74.00 and donated their punchestoward the communal SecondHarvest Food Bank punch card fora total of $217.00. This means,thanks to all your diligence, WFCcustomers have used (at least)5820 less bags since we begantracking the impact that this pro-gram has made. We regularlyreceive notes of appreciation fromthe Food Bank with statementslike, “We couldn’t feed peoplewithout you.” Well, we wouldn’tbe able to make those donationswithout people like you! Keep upthe good work.

• We now have cardboard toteboxes available for your baggingneeds at the registers. They areavailable for an additional cost of$2.00 a piece. These tote boxesare made of 90-95% post-con-sumer recycled content. We highlyencourage you to reuse them topack your groceries and receivecredit toward the Reduce, Reuse,Redeem Program.

• WFC now sells postage stamps inbooklets of 20 at the CustomerService Counter. The cost of abooklet is the standard PostOffice rate of $7.80. We currentlyhave the “snowflake” designstamps available. Save some gasand get your stamps here whenyou shop!

In November 2006, we received adonation to the Fran SkinnerMemorial Matching Fund fromKathy Horton, a former WFC

member and partner in CreativeEnergies (the first managers of WFC)who now lives in Canada. Kathy hadjust learned about the fund and decid-ed to make a donation based on hermemories of the early days of WFCand, of course, of Fran Skinner.The Matching Fund was created in

1991 to assist WFC members to pur-chase the required amount of equitystock when that purchase would posefinancial hardship. In 1994, WFC’sBoard approved a name change for thefund in honor of one of our foundingmembers, Fran Skinner.Fran served several terms on

WFC’s Board of Directors, facilitatedcountless membership meetings,helped manage the Co-op from 1974to 1988, and served on the inventorycrew from 1974 to 1994. Fran’s dedica-tion to this community, to WFC, and

to the cooperative principles on whichthis store was founded (includingopen membership) makes this memo-rial very natural. We greatly appreciateFran’s contributions and dedicatedyears of service to WFC.WFC encourages donations to the

Fran Skinner Memorial MatchingFund. Donations are maintained in aseparate, interest-bearing accountuntil distributed. Cash donations inany amount may be made at thecheckout. New members may donateto the fund when they join. Profitsfrom WFC special projects andfundraisers may be designated for thisfund. Members who are terminatingtheir membership may donate all orpart of their stock to the fund.Details on the Fran Skinner

Memorial Matching Fund are available on WFC’s web site(www.wholefoods.coop) and in abrochure available at the CustomerService Counter in the store. GG

management report

In 2006, the Board opted for asummer annual meeting date sowe did not have financialreports for the end of the fiscal

year (June 30th) to include in theAnnual Report. Then we decided towait for the audit results instead ofpublishing estimated figures. At last,we have the Balance Sheet and IncomeStatement from that audit in theJanuary Gazette. Even when the projections show

you will lose money and you’ve setaside money in savings to cover thatloss, it is not a trend we want tomaintain! Since last June,management has been working withlabor and personnel consultants andcomparing our labor costs to other co-ops in our sales range in an effort tolower labor expense as a percentage ofstore sales. Labor expense is the largest

controllable expense in our budget.

Balance SheetFrom Fy 2006 Audit

FY 2006 FY 20056/30/06 6/30/05

AssetsCurrent Assets 504,530 813,035

Property/Building/Equipment 5,228,717 2,188,639

Other Assets 126,754 601,771

Total Assets 5,860,001 3,603,445

Liabilities Current Liabilities 376,971 345,991

Long-Term Liabilities 5,125,036 2,513,019

Total Liabilities 5,502,007 2,859,010

EquityMember Equity 453,832 373,856

Donations 15,406 15,264

Retained Earnings -111,244 355,315

Total Equity 357,994 744,435

Total Liabilities & Equity 5,860,001 3,603,445

Income StatementFor Fy 2006/Ending June 30, 2006

From Fy 2006 Audit

FY 2006 FY 2005

Sales 7,112,929 4,646,666

Less cost of goods sold -4,519,343 -2,952,241

Net Sales 2,593,586 1,694,425

Operating Expenses -3,054,137 -1,560,136

Gain From Operations -460,551 134,289

Other Income/Expense -6,008 -25,518

Net Income -466,559 108,771

Our labor percentage (includingwages, salaries, benefits, employertaxes and insurance, and staff training)came in at 31% for FY 2006 but isbudgeted at 24.65% for FY 2007.Achieving this reduction in laborexpense while continuing to provideoutstanding and knowledgeablecustomer service and make positivechanges in the lives of our employeesis management’s resolution andchallenge. Through October 2006, we met or

exceeded our very substantial sales andmembership growth goals, but there isincreasing competition for organicfood sales in our area. We want WholeFoods Co-op to be your first choice andyour best choice for a variety of thehighest quality organically grown andlocally grown foods, as well as forinformation on the products andpractices that make positive changes inour community and environment. Whole Foods Co-op is much more

than a grocery store. We’re working foryou.Over 60% of our customers are the

owners of this business. Our employees all participate in

training and education on organicstandards, sustainable farmingpractices, food safety, cooperativehistory, and much more. The remodeling of our building

received a Leadership in Energy &Environmental Design (LEED)certification from the US GreenBuilding Council.We anticipate receiving Certified

Organic Retailer status in 2007, athird-party verification of our staffknowledge and experience handlingorganic products.Thank you to the staff, Board,

members, suppliers, and supporters ofWhole Foods Co-op for 36 years ofcooperation. AND best wishes for asafe and sustainable 2007. GG

Employed at WFC since 1980, SharonMurphy has managed the store through amyriad of resets, financial ups and downs,and two re-location projects.

Matching FundSavings Account

ReportBased on audited financials for

FY 2005 and FY 2006

Balance 6/30/05 $1,174.28

Contributions $180.00

Interest 20.10

Allocations -$180.00

Balance 6/30/06 $1,194.38

The Matching Fund



ested individuals to implement elec-tric-based renewable energy systemsin homes and small businesses,” saidJohn Gustafson, instructor in theElectric Utility Technology program.“Clean energy is defined as energythat is generated and used in the high-est feasible mode of environmentaland social responsibility. Renewable

energy sys-tems andhighly effi-cient energysystems canbe cleanenergy sys-tems.” The certifi-

cate programis intended toprovidefuture techni-cians withbasic cleanenergy infor-mation andthe skillsneeded towork in resi-dential, smallbusiness, and

tribal community environments.Students will also be well-suited towork in the rapidly developing indus-try of electric energy-based renewableenergy systems, and in electric energy-based high efficiency systems. Students will become acquainted

with electric circuits, the electric utilityindustry, various renewable energy

home-sized wind turbine, a photo-voltaic home energy demonstrationsystem, and numerous pieces of elec-tronic training equipment. For more information about the

Clean Energy Technician certificateprogram, contact John Gustafson [email protected].

Required courses in theClean Energy TechnologyCertificate program: • Introduction to Alternative andRenewable Energy Systems

• Photovoltaic Energy

• Wind Energy

• Home Energy Systems and Auditing

• DC Electricity for Electric UtilityTechnicians

• AC Electricity for Electric UtilityTechnicians

• Introduction to Electric Utilities

• Introduction to GeographicInformation Systems

Total credits required: 22

• The program can be completed inone year.

• Convenient time schedule for part-time students.

• Credits transfer to other collegesand universities.

Feel BetterConnect with Life

• Talk Therapy

• Expressive Therapy

• Sandplay Therapy

• Sl iding Fee Scale

Catharine J. Larsen, M.A.L icensed Psychologis t

[email protected]

Alpina All Terrain/Stream Skiing Package $499

Madshus Touring Package $259

Madshus Classic Race Package $399

Madshus Skate Race Package $440

Alpina Touring Package $199

Base Prep and Hot Wax $10

Alpine Freestyle Snowboard X-Country

1305 East 1st Street, Duluth • 728.4466HOURS: Mon-Fri 9-7 • Sat 9-5 • Sun 10-5

Fond du Lac Tribal andCommunity College recentlyannounced an exciting newprogram to train students for

careers in the emerging field of cleanenergy technology. The Clean EnergyTechnician certificate program is ashort-term program that combinescourses in alternative and renewableenergy systemswith traditionalelectricity topiccourses. The mission

of the 22-creditprogram is totrain profes-sional techni-cians and indi-viduals for theadvancingindustry ofapplying cleanenergy tech-nologies inhomes, smallbusinesses, andtribal commu-nities, and espe-cially thoseapplications innortheastern Minnesota. The pro-gram’s mission is consistent with theoverall mission of Fond du Lac Tribaland Community College to providetechnological opportunities and expe-riences to prepare students for thefuture. “This program is directed at train-

ing professional technicians and inter-

College Touts New Clean EnergyTechnician Certificate Program

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systems, some common electric-basedrenewable energy technologies, andseveral electric-based high efficiencysystems. These technologies includephotovoltaic and small wind energysystems for the generation of electricpower. “Because of the recent history of

the worldwide fossil fuel energy indus-try, the clean energy industry may rap-idly become a strategic one,” saidGustafson. “Many skilled technicianswill then be needed. Because thisindustry is new and expected to growrapidly, the current small demand forprofessionals is also likely to grow rap-idly. These same skills also have appli-cation in other industries. The coursesin our program will also be useful toindividual homeowners who are inter-ested in implementing renewableenergy system components in a homeor small business. We encourage peo-ple to take one or two of the coursesas an introduction, and maybe theywill continue with additional coursesto complete the entire certificate pro-gram.” Fond du Lac Tribal and Community

College has the necessary instructionalresources to implement the program.Library resources, demonstration-sizerenewable energy systems, electricallab training equipment, and knowl-edgeable faculty are in place. Fond duLac Tribal and Community Collegehas a bank of photovoltaic panels onthe roof, a micro turbine electric gen-erator capable of being fueled byrenewable energy gases, a small

Do you want to give the giftof health for 2007? Turnsomebody on to the FogCity Deli? Or just

supplement someone’s food dollar?The Co-op gift card is for you!

The Co-op gift cards are rechargeable,can be purchased in any incrementand do not expire. The cards can beused at most of the Twin Cities Co-opsin addition to your very own Co-op here in Duluth. Plus, the dollarsyou purchase on the card support abusiness owned by your neighbors(maybe even by you). It doesn’t have tobe Christmas to give a gift card. Makesomeone smile today with a gift cardfrom the Co-op.Jen Zoretich, FE Assistant, loves WFC

gift cards.


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