JULY EDITION 2015
Thyroid Health
JULY 2016 EDITION
Cucumber Salad with Fresh Dill
The Thyroid is a small, butterfly-shaped gland located in the base of the neck just below the larynx (voice box). The thyroid gland produces Ingredients hormones that control virtually every cell, tissue and organ 3 small cucumbers, thinly sliced in the body! 3 small white onions, peeled and thinly sliced Pinch of salt For example, hormones produced by the thyroid gland are 1/3 cup cider vinegar responsible for: 3-4 tablespoons water Managing body temperature, energy expenditure, heat 1/4 cup fresh dill, chopped generation and weight 2 teaspoons sugar (optional) Regulating the functions of the digestive tract 1 teaspoon fresh garlic, peeled and minced Increasing heart rate and stimulating heart muscle (optional) contraction Proper brain function Preparation The thyroid is fueled by iodine, which comes from your diet. Good sources include iodized table salt, seafood, eggs, raw dairy and sea vegetables (see chart, p.2). Supplements are also available when indicated. The US recommended daily intake of iodine is 150 micrograms (mcg) per day for most adults. If your thyroid is not functioning properly, it can produce too much thyroid hormone, which causes the body’s systems to speed up (hyperthyroidism); or it can create too little thyroid hormone, which causes the body’s systems to slow down (hypothyroidism). Symptoms of hyperthyroidism can include feeling restless or anxious, having difficulty concentrating, rapid or irregular heartbeat, sleeping poorly and weight loss. Conversely, symptoms of hypothyroidism often include fatigue and lethargy, weight gain, hair loss (in women especially), and feeling cold all of the time. Since many of these common symptoms mimic other diseases and conditions, the best way to (continued, p.2)
In a glass or stainless steel bowl, combine the sliced cucumbers and onions. Sprinkle with a large pinch of salt, mix well, and let stand in a cool place for 10-15 minutes. Add cider vinegar, water, chopped dill, and sugar and garlic (if using). Toss to combine and refrigerate for 2 hours to let flavors develop. Serve chilled.
Tips: Choose small, tender cucumbers for their thinner, less bitter skin and seeds. For an Asian influence, substitute rice wine vinegar for the cider vinegar and cilantro for the dill. Use the optional sugar if you prefer less tartness.
Reprinted with permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.
Welcome, New Paula Boedigheimer Lisa Buchanan Trisha Butts Diana Cleven Jaclyn Fennel Carrie Fox Christopher Gebhardt Ryan Germann Kathy Hansing Jeannine Hanson Wendy Hollenberger David Jass Kerry Gasser Gerald Kramer Jocelyn Lamb
Owners! Lori Leek Maggie McIntyre Bonnie Merath Megane Miller Vicki Monroe Ronald Nelson Gretchen Overturf Carolyn Pergande Deb Perrino Vicki Quinn Joe Raddatz Jenny Tschudy Tom Ward Sandy Whelan
determine the health of your thyroid is to ask your doctor for a TSH (thyroid-stimulating hormone) test, a simple blood test that measures whether your thyroid gland is functioning normally. Food Sources of Iodine Food
Approx. Micrograms (mcg) per serving
Percent DV (most adults)
Seaweed, 1g
16 to 2,984
11% to 1,989%
Baked Cod, 3oz
99
66%
Plain Yogurt, 1 cup
75
50%
Iodized Salt, 1/4tsp
71
47%
Milk, 1 cup
56
37%
Fish Sticks, 3oz
54
36%
Shrimp, 3oz
35
23%
Ice Cream, 1/2 cup (chocolate)
30
20%
Egg, 1 large
24
16%
Tuna, canned in oil, drained, 3oz
17
11%
Dried Prunes, 5
13
9%
Learn more at https://ods.od.nih.gov/factsheets/ Iodine-HealthProfessional/ & http://www.drbrownstein.com/
Did You Know? How to Select a Melon
Choosing a melon that is ripe, but not overripe, can be a tricky process! Try these tips: To select watermelon Look for a creamy, butter-yellow spot on one side of the fruit. This is where it rested on the ground in the field. If this spot is white or pale green, the fruit is not yet ripe and will not ripen further. Once you find a watermelon with a creamy yellow patch, knock on the outside gently – the fruit should sound hollow and vibrate like a drum. This means that the flesh inside is still crisp. If it fails to vibrate, it is likely overripe. To select a cantaloupe Look for fruits that have a primarily tan or yellow “under coloring.” This means, underneath the rough “netting” on the outside, you see an even color with no green. Smell the cantaloupe; if you can smell that unmistakable sweet cantaloupe aroma from several inches away, it is ready to eat! To select a honeydew Honeydew has a unique property when ripe – the outside skin changes from smooth and hard to velvety and slightly tacky. This is the sugar content maturing and coming through the skin. Also, the fruits change from a pale, celery green exterior to a warm, yellow-green. It’s subtle, but still the best indicator of ripeness for honeydew. Store melons at room temperature until ready to eat. You can store a very ripe or cut melon in the refrigerator to keep it fresh for several days, but it’s best eaten at room temperature for maximum flavor.
July Staff Anniversaries Aaron - 15 years July 11 Seth - 2 years July 14
Jack - 1 year July 22
New & Returning Grocery Core Hydration Perfect PH water Just Water 100% spring water Halo Top light ice cream White Mountain Bulgarian yogurt Farmhouse Culture Gut Shot raw probiotics EPIC artisanal bone broths Detox Water bioactive aloe = Made in WI or within 100 miles of Janesville waters Chocolove extreme dark, caramel filled, almond butter filled chocolate bars Heavenly Organics whole cane sugar CLIF nut butter filled energy bars Munk Pack oatmeal fruit squeezes GoMacro Thrive superfood bars Honey Stinger superfruit ancient grain, nuts seeds roasted serrano, peanut butter & jelly bars BoomChickaPop barbecue popcorn Tanka Trail buffalo bite and trail mix blends Nick’s Sticks grassfed beef sticks Field Day organic pizza sauce Field Trip beef jerky Twisted Oaks Farms ground pork, ground chuck, beef roasts and steaks
Wellness Alba Botanica fragrance free SPF 35 very emollient mineral sunscreen Nature’s Plus vitamin E soap Jason foaming shower oils Kiss My Face olive oil soap 3-packs Grapefruit Detox hair care
Twisted Oaks Farms local pastured ground pork or ground chuck now only $6.99/lb everyday low price!
July Events Co-op Owner Appreciation Sale Basics Co-op Owners enjoy 5+10% off regular-priced items storewide!* 8am-8pm Sun. July 17 4th of July Holiday Hours 6am-6pm Tuesday, July 4 July Super Tuesday Sale Basics Co-op Owners enjoy 5+10% off regular-priced items storewide, the first Tuesday of the month! Not yet a Co-op Owner? Come in and get to know us – enjoy free samples and live demos from vendors and community partners throughout the store. Save 5% on regular-priced items.* 6am-8pm Tuesday, July 5
Find Your Perfect Pickle Dill pickles, bread & butter pickles, pickled beets, dilly beans and more! Sample our pickled options from Woodstock Farms, Bushel & Peck’s, and Porchlight Products. Learn more about this method of food preservation extending back thousands of years. Exclusive savings on pickled products during the
sampling, in honor of National Pickle Month! 12-2pm Saturday, July 23 Shopping the Co-op on a Budget Are you a penny-pincher, a bargain hunter, or just looking to serve up healthy food on a tight budget? Co-op shopping can meet your need to eat for cheap! Join us for a store tour with a focus on saving money at your Co-op. Pick up recipes, coupons and pointers to help you start saving right away! Free, please register by Sunday, July 24th. Meets in front Lounge. 6-7pm Tuesday, July 26 *Excludes Shizen Sushi, Loon Lake Deli, consignment, party platters, gift boxes/baskets, alcohol, Owner investments.
To register for classes: call (608) 754-3925 or sign up at Customer Service.
Basics Co-op Board of Directors Jim Hutchinson
S. David Roang
Clarice Green
Dr. Carrie Kaiser
S.A. Welch
Please mail all Board correspondence to: Basics Board c/o Basics Cooperative, 1711 Lodge Drive Janesville, WI 53545 Letters to the Board will be opened at the next scheduled meeting.
Basics General Manager Lynnette Wirth gm@basicshealth.com
Connect With Us! Basics Cooperative 1711 Lodge Drive Janesville, WI 53545 (608) 754-3925 www.basicshealth.com Newsletter questions or comments? Amber Glass, basics4amber@gmail.com