CO-OP NEWS
COMMUNITYFOOD.COOP • DECEMBER 2018 • FREE
BOARD OF DIRECTORS REPORT
Board Meeting Summary www.communityfood.coop 360-734-8158
BY JEAN ROGERS, BOARD ADMINISTRATOR
From November 10, 2018
Cordata Store
The Board dedicated the bulk of the meeting to the fall strategic
315 Westerly Road Bellingham WA 98226 Open daily 7 am–9 pm
Directors approved the October Board and committee minutes
Downtown Store 1220 N Forest Street Bellingham WA 98225 Open daily 7 am–10 pm
Co-op Bakery Café 405 E Holly Street Bellingham WA 98225 Open daily 7 am–7 pm
Community Food Co-op General Manager Adrienne Renz 360-734-8158 The Co-op Board of Directors Melissa Morin, Chair Caroline Kinsman, Vice Chair Phil Buri Margaret Gerard Brent Harrison Ceci Lopez Seth Mangold, staff representative Ryan Peters Randy Rydel Board of Directors Contact boardofdirectors@communityfood.coop 360-734-8158, ext. 216 Board Meetings Meetings are on the second Wednesday of most months. Member-owners are welcome to attend. To share your suggestions or concerns at the 10-minute member-owner forum at the start of each meeting, contact Board Administrator Jean Rogers at 360-734-8158 or jeanr@communityfood. coop, by the first Monday of the month. Our Cooperative Principles • Voluntary and open membership • Democratic member control • Member economic participation • Autonomy and independence • Education, training, and information • Cooperation among cooperatives • Concern for the community Co-op News is produced by the Community Food Co-op and published eight times per year. Editor: Laura Steiger lauras@communityfood.coop Design: Matt Curtis mattc@communityfood.coop Opinions expressed in the Co-op News are those of the authors and do not necessarily represent those of the Co-op Board, management, staff or memberowners. Nutrition and health information is provided for informational purposes only and is not meant as a substitute for a consultation with a licensed health or dietary practitioner. Acceptance of advertising does not indicate endorsement by the Co-op of the product or service offered.
planning retreat in collaboration with the management team. from the previous month. Directors approved Resolution 18-02, authorizing the General
Manager and Finance Manager to consolidate the Co-op’s four existing loans into one loan with Whatcom Educational Credit Union (WECU).
More Board Information: Complete minutes for this, and all Board meetings, and the governing policies are available at the service desk. Complete minutes are also posted at www.communityfood.coop. Member Input: The first 10 minutes of every Board meeting are reserved for member input. Member-owners are welcome to attend the session or the full meeting. Hope to see you there. Next Meeting: December 12 at 7 pm Connections Building Classroom 405 E Holly St.
CO-OPS HELPING CO-OPS
Local Co-op Network Takes Shape This is a cause for celebration! On October 26, representatives from eight local co-ops gathered to celebrate Co-op Month and launch a cooperative business network. Participants included credit unions, and consumer-, producer-, and worker-owned co-ops.
T
he event, held in the Community Food Co-op Connections Building, was buzzing with possibilities for shared marketing, consumer education, and other collaborations. The businesses that attended share a foundation of sustainable practices, the Cooperative Principles, and a belief that a triple-bottom-line business model (social, environmental, and financial) can be successful. Caring for our workers, our community, and the special place we call home binds us together. The Co-op’s Member Affairs Committee spent years nurturing the vision to grow more local co-ops and, through its Cooperative
save the date! Focus on Health Wellness Day Saturday, January 12
Downtown store Samples, wellness talks, and a supplement sale at both stores.
21st Annual MLK Jr. Day Open Mic and Poetry Reading Monday, January 21 Stay tuned for details.
Education Sub-Committee, provided the foundation for the current effort to form a co-op network. In 2014, the Cooperative Education Committee presented a class series, “How to Start a Co-op,” followed by two more events. In 2015, the Community Food Co-op, Western Washington University’s IDEA Institute, and the Small Business Development Center held an event to provide information about the co-op model and to offer networking opportunities for local business resource professionals. In 2017, the Cooperative Education Committee collaborated with the Northwest Cooperative Development Center on an event to share research on other regional cooperative networks. A steering committee of co-op representatives formed in early 2018 to build the foundation for our own local cooperative network. A grant from the Co-op’s Member Affairs Committee funded a consultant to support and guide the group to take effective steps forward. Interviews with local co-ops are in progress to prepare for the Network’s first business meeting in early 2019. This could be the start of a local economy fueled by co-ops of all kinds, and businesses converting to the co-op model. The future possibilities are wide open!
NUTRITION & HEALTHY RECIPES
Ask the Nutritionist: Gut Bacteria Why Are Gut Bacteria Important to Our Health? Did you know that you have 10 times more microbes than human cells and that they weight about 4 pounds total! That means on a cellular level we are more microbial matter than human! The types of bacteria that live within us, on our skin, in our guts, etc., are impacted by our method of delivery at birth, our diets, lifestyle, stress, antibiotic use, and illness. Before we are born we are squeaky clean, no microbes at all. But during delivery mom transfers her gut bacteria and breastfeeding continues to provide many more. The gut microbiome stabilizes into a more adult-like profile by age one. Therefore, this initial year can have a huge impact on our microbiome and health as an adult. Some gut bacteria live in a symbiotic relationship with us, making essential nutrients for us to absorb (like vitamin K and B vitamins), they help us digest fibers and stimulate our nervous system. They can also support our gut barrier function and prevent pathogenic bacteria from calling our guts home. However, some gut bacteria can be potentially harmful. If there is an imbalance of good vs. bad gut bacteria, also called dysbiosis, it can cause allergies, inflammatory bowel disease, irritable bowel syndrome, obesity, diabetes, depression, autism, cancer, and many other conditions. Some of the symptoms of dysbiosis include gas and bloating, diarrhea, constipation, and weight gain or difficulty losing weight. Therefore, gut bacteria play a vital role in human health and general well-being. • Gut Bacteria and Gut Immune System: Good gut bacteria help resist the invasion of pathogenic bacteria and they can help protect us from developing food intolerances. Leaky gut, which is in part caused by poor bacterial diversity, is the main reason people develop food intolerances by activating an immune system response to consumed food proteins. Research has found that L. plantarum can help repair a leaky gut by restoring tight junctions in the gut lining, thereby reducing food intolerances and reducing GI inflammation (1). • Gut Bacteria Benefit the Host: Good gut bacteria help maintain regular bowel movements, produce vitamins, transform bile acid and hormones, metabolize and destroy chemicals and toxins, and help absorb minerals. They also produce short-chain fatty acids in the colon, fueling our colon cells and reducing the risk of colon cancer (1). • Gut Bacteria Can Impact Our Mood: Research finds gut dysbiosis is
related to anxiety and depression. Did you know that more than 90 percent of your serotonin is made in your digestive tract? Therefore, establishing growth of good gut bacteria can alter neurotransmitter activity in the brain to improve these symptoms (2). • Gut Bacteria and Insulin Resistance: Research has shown that obese individuals often present with an increase in Firmicutes and Actinobacteria and a decrease in Bacteroidetes species, while lean individuals present the opposite. This imbalance seems to increase leaky gut and the absorption of a toxic product called lipopolysaccharide (LPS) which stimulates an inflammatory cascade. This impairs insulin signaling and insulin sensitivity at the cellular receptor site. Consequentially, this leads to weight gain and blood sugar dysregulation (3). How to Grow Your Good Gut Bacteria Luckily, you can modulate the types of bacteria that call your GI tract home. Although everyone has a microbial blueprint, your dietary choices, lifestyle choices (stress management), and supplement choices can help encourage establishment of good gut bacteria. Incorporating a whole-foods diet rich in a variety of fruits and vegetables will not only support your gut bacteria but also help provide nutrients for optimal well-being. • Fiber & Prebiotics Eating a whole-foods-based diet rich in fiber (fruits, vegetables, grains, beans, nuts, and seeds), can actively feed good gut bacteria and encourage their growth. Certain foods contain large amounts of prebiotics, which are indigestible carbohydrates that beneficial bacteria rapidly ferment for fuel. By eating more fiber and prebiotics you encourage beneficial bacteria to grow from the bottom up for lifelong benefits. Gradually increase the therapeutic foods listed below to avoid uncomfortable gas and bloating. • Raw Prebiotic Rich Vegetables: Onions, garlic, leeks, asparagus, artichoke, sunchokes, dandelion greens, and underripe bananas. Eating these vegetables raw will provide the largest amount of prebiotic punch. • Polyphenol Rich Foods: Red and purple fruits and veggies, flaxseed meal, chestnuts, hazelnuts, olive oil, red and black whole grains, green tea, dark cocoa, and herbs and spices are all rich sources of polyphenols (phytonutrients that beneficial bacteria feed on). • Mucilaginous Grains & Seeds: Mucilaginous seeds like chia and flaxseed, psyllium husk powder, and grains like oats provide a great fuel source for a beneficial bacteria called Akkermansia that is associated with
a healthier metabolic status and a more diverse and healthy gut bacteria. • Resistant Starch: Found in cooked and cooled starchy foods like potatoes and rice, this starch is rapidly fermented by good bacteria and can help establish growth of Bifidobacterium species. Slightly under-ripe bananas are also rich in resistant starch as is green banana flour. Fermented Foods While prebiotics help provide the fuel for good gut bacteria, eating fermented foods can provide beneficial bacteria via food. However, decades of research shows you CANNOT repopulate the human gut with Lactobacilli and Bifidobacterium supplied by supplements or fermented foods. Colonization is only temporary and lasts only as long as you eat the food regularly. You must grow them from the bottom up using the prebiotic and fiberrich foods mentioned above. Nancy’s Plain Yogurt & Kefir: Researched bacterial strains are used in these yogurt and kefir products. Enjoy daily, mixed with one half of an under-ripe mashed banana sprinkled with chia or flaxseeds for added fiber. Some people may better tolerate goat yogurt and kefir. Lacto-Fermented Veggies: Fermented sauerkraut, kimchi, and other veggies, available in the refrigerated section, have a “zing” to them when consumed for best probiotic benefits. Enjoy 2 tablespoons as a garnish on your savory meals. Fermented Beverages: Kombucha, kvass, water kefir, and cultured coconut water can be tasty ways to get dairy-free probiotics. Good Belly makes cultured beverages and StraightShots that provide the strain L. plantarum 299v. Limit Sugar & Refined Grains Many pathogenic bacteria and yeasts thrive off simple carbohydrates such as sugar, white flour, and refined products. Try to avoid processed foods and sugar as much as possible and stick to a whole-foods diet by using the tips below. • Choose only whole grain products and grains (brown rice, quinoa, whole wheat). • Purchase locally made sourdough whole grain bread without added sugars and fillers. • Use honey, maple syrup, or dates to sweeten dishes and beverages. • Enjoy fresh fruit if craving sweets. • Treat yourself with 1–2 squares of organic dark chocolate, which has limited sugar. • Avoid sugar substitutes. Limited use of stevia or monk fruit are the only acceptable substitutes. References: 1. https://www.ncbi.nlm.nih.gov/pmc/ articles/PMC4425030/ 2. https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC4662178/ 3. https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC3705322/
Selva Wohlgemuth REGISTERED DIETITIAN & NUTRITIONIST
HAVE QUESTIONS? Send them to contact@happybellynutritionist.com. Learn more about Selva’s approach to general health and well-being at www.happybellynutritionist.com, and see her recipes and other kitchen tips at www.poppiesandpapayas.com.
Photo by Selva Wohlgemuth
Gut Nourishing Steel Cut Oats This recipe incorporates many of the dietary tips mentioned above. Cooked and cooled steel-cut oats have a higher amount of resistant starch and are high in mucilaginous fiber. Blueberries, flaxseeds, and cinnamon provide a great source of polyphenols (as well as fiber). The optional yogurt provides a foodbased source of probiotics. Each serving provides 11 grams of fiber! Enjoy after a workout, as a fiber-rich breakfast, or simply as a snack. INGREDIENTS 1 cup cooked and cooled steel-cut oats (cooked per package instructions) ½ cup frozen blueberries ½ cup unsweetened non-dairy milk ½ teaspoon cinnamon 1 tablespoon ground flaxseed 1 tablespoon chopped nuts ½ cup plain grass-fed yogurt (optional) DIRECTIONS In a microwave-safe glass or ceramic bowl add a 1 cup serving of cooked and cooled steel cut oats. Add the blueberries, and non-dairy milk. Reheat in microwave for about 3 minutes. Once warmed, stir in the ground cinnamon and flaxseeds. Top with chopped nuts and plain yogurt.
THINK LOCAL FOR THE HOLIDAYS! Gifting locally-made products keeps money recirculating in our community, securing a healthy local economy. It’s a snap to find the perfect local gift. Stumped? Nothing gives like a refillable Co-op gift card!
CO-OP MONTH DRAWINGS
Co-op Month Winners! Ryan Santini (pictured, right) was the happy winner of this year’s Member-Owner Appreciation Drawing for a $300 Co-op shopping spree!
Janet Thomas won a $150 new member-owner local goody bag. We heartily welcome her and the other 331 new member-owners who joined the Co-op in October!
Kate Frazee won a $50 Co-op gift card for telling the Co-op Bakery what she wants (what she really, really wants)! Her name was drawn from a pool of 121 folks who shared their Co-op Bakery whims and wishes.
Thanks to everyone who celebrated Co-op Month with us in October!
CO-OP BAKERY CAFÉ
CO-OP COAT DRIVE Donate clean, gently used coats!
Collection boxes will be at all Co-op locations Dec. 15 – Jan. 1
with your host, Alice O’Donnell
SUNDAY
DEC. 30 Sing, play, or read your stuff every last Sunday of the month!
5-7 PM
405 E. Holly Street
Community Shopping Day
shop on December’s SEED recipient
Saturday, December
15
Humanitas Ministry provides support to local people in need by listening to their stories and offering limited, emergency, financial assistance in a safe, warm, and nonjudgmental atmosphere. SEED funds will help meet the basic needs of up to 60 clients for two to three months: food, transportation, clothing, heating bills, emergency small housing deposits, camping gear, etc.
An all-volunteer team keeps this weekly ministry going strong as they begin their sixth year. Front left: Leslie McFee. Seated left to right: Erika Shepard, Heidi Ohana, Cecily Conrad, Karen Dyer, Felicity Elliot, Tammy DeRossett, Joan Mackay. Standing, left to right: Liz Weber, Earl Dyer, Barbara Gobus, Stephanie Bowden, Sheryl Allen. Photos courtesy of Humanitas Ministry.
of the day’s total sales will be donated
LEARN MORE, DONATE, OR VOLUNTEER at buf.org/ministryaction-teams or humanitasatbuf. blogspot.com. Contact: humanitasministry@gmail.com.
The meaningful work of the Humanitas Ministry also fosters friendships among team members.
recent 2% Saturday
Humanitas bookkeeper Erika Shepard keeps finances in good order; she also enjoys promoting Humanitas in the community.
2%
ROUND UP your purchase amount and Donate the Difference at any Co-op register throughout the month.
donations
$2,094
$2,125
$2,354
Whatcom Peace & Justice Center
Whatcom Dispute Resolution Center
Community to Community Development
September
October
November COMMUNIT Y FOOD CO - OP
annual meeting & party MORE THAN JUST A GROCERY STORE
SATURDAY
DOORS OPEN AT 5 PM
HEALTHY CONNECTIONS
CLASSES
For class listings with full descriptions: • Visit www.communityfood.coop and click on the “Classes & Events” tab on the left column. • Pick up a class schedule in the store.
LOCATIONS: Downtown = Co-op Connections Building, 405 E Holly St. Cordata = Roots Room at the Cordata store, 315 Westerly Rd. REGISTRATION: CO-OP = register online at www.communityfood.coop WCC = co-sponsored by Whatcom Community College, register at 360-383-3200 or www.whatcomcommunityed.com. QUESTIONS? Contact Kevin Murphy at 360-734-8158 ext. 313 or kevinm@communityfood.coop.
Therapeutic Cannabis
Healing Plants: Oplopanax
A Sea Change
with Susan Boskey
with Natasha Clarke
with Sandy Lawrence, MD
Monday, Dec. 3, 6:30–8 pm
Thursday, Dec. 6, 6:30–8 pm
Wednesday, Jan. 16, 6:30–7:45 pm
Millions of people are reducing dependency on pharmaceuticals by turning to cannabis. Susan Boskey, a graduate of the Holistic Cannabis Academy, talks about the plant and how its bio-chemical impact relieves chronic pain, insomnia, and mood disorders (among other health issues) often with no or few side effects. As a Lifestyle Wellness and Cannabis Coach, she also offers personalized care plans.
Oplopanax, commonly known as devil’s club, is a magnificent medicinal plant and an anchor of our local forests. As a member of the ginseng family, this plant is a multi-faceted tonic that provides protection and helps keep us away from paths that lead nowhere. Join Herbalist Natasha Clarke in a conversation about sustainable harvest, listening to plant spirits, and connection to the land, as well as medicine making and uses.
The sea is changing but most of the problems associated with that fact—overpopulation, king tides, storm surges, acidification, deoxygenation, coral bleaching, plastic accumulation, and overfishing—just sound daunting but actually have solutions. Sandy Lawrence is a retired physician with a lifelong interest in environmental issues. He has presented on environmental issues at Huxley College and for RE Sources for Sustainable Communities.
Downtown • reg at CO-OP • free
Intro to Transformational Breath with Kristi and Blake Allen
Tuesday, Dec. 4, 6:30–8:30 pm Transformational Breath is a process that combines conscious connected breathing, movement, sound, and bodywork to release physical restrictions, transform trauma, and bring greater joy and well-being into one’s life. Kristi and Blake Allen are certified facilitators and trainers with the Transformational Breath Foundation.
Downtown • reg at CO-OP • $5
Anti-Inflammatory Feast with Karina Davidson
Wednesday, Dec. 5, 6:30–9 pm Eating an anti-inflammatory diet can be both healthful and delicious. Karina Davidson makes Southwestern roast chicken with baked yams and braised greens, Chinese chicken and napa cabbage with oranges and toasted almonds, and seasonal fruit salad. The menu reflects current research on inflammation and health, and is in line with the principles of the Paleo Diet, emphasizing fresh vegetables and fruit, and lowinflammatory proteins. Other recipes and information will be provided.
Downtown • reg at CO-OP • $10
Take Control of Your Own Heart Health with Jim Ehmke, CN
Tuesday, Dec. 11, 6:30–8:30 pm Certified Nutritionist Jim Ehmke provides a detailed overview of cardiovascular health. Go beyond cholesterol to understand the real causes of heart disease, of which cholesterol is only one aspect. Get useful tips on the role of exercise, diet, and stress as we discuss blood pressure, the bacterial link to plaque in arteries, antioxidants, and more.
Cordata • reg at CO-OP • $5
Bone Health with Jim Ehmke
Tuesday, Jan. 8, 6:30–8:30 pm Understand bone chemistry, bone building, and bone health. Jim Ehmke shares details on a comprehensive program for increasing bone density. He’ll discuss the role of calcium and other minerals and vitamins, the pros and cons of bone density testing, the effectiveness of hair tissue analysis, and more.
Cordata • reg. at CO-OP • $5
Downtown • reg at WCC • $45
Love to cook? Join the cooking class assistant team!
Assistants help with prep, serving, washing dishes, and clean up. Go home with tasty recipes and helpful tips from skilled instructors. Compensation via Co-op gift card. Tell us why you’re interested and include a brief outline of your cooking skills and experience. Send to kevinm@communityfood.coop.
Downtown • reg. at CO-OP • free
Winter Soups for the Body and Soul with Karina Davidson
Thursday, Jan. 17, 6:30–9 pm Karina prepares four hearty soups to help ward off the winter chill: a classic oxtail soup with barley and Burgundy, broccoli-cheddar bisque with Parmesan crisps, yin-yang black and white bean soup, and winter avgolemono—an especially rib-sticking version of the classic Greek chicken, rice, and lemon soup.
Downtown • reg. at WCC • $45
Natural Approaches to Cancer Care with Jim Ehmke
Tuesday, Jan. 22, 6:30–8:30 pm Between the prevalence of environmental carcinogens, and risky lifestyle and dietary choices, we live in a precancerous culture. Jim Ehmke will talk about a wide range of cancer prevention and therapeutic strategies including diet, herbs and nutrients, chemo, radiation, and more.
Salish Sea Intertidal Life: the Invertebrates with David Drummond
Wednesday, Jan. 23, 6:30–8:30 pm Join wildlife biologist and naturalist David Drummond for an overview of the intertidal zone and the fascinating invertebrate animal life—from sponges to octopus—that lives there. We’ll discuss field ID, habitats, and ecology in this first part of a series that will continue in spring.
Downtown • reg. at CO-OP • $10
En Hiver with Karina Davidson
Thursday, Jan. 24, 6:30–9 pm Karina creates a French winter feast. Enjoy Parisian parsnip soup garnished with Marcona almonds, a simple green bistro salad, and beef bourginon with a side of purée de pomme de terre. Finishing off our winter menu will be a frangipane tart with raspberry sauce. Course fee includes choice of wine or non-alcoholic beverage.
Cordata • reg. at WCC • $55
Get to Know Your Digestive Type with Isabel Castro
Thursday, Jan. 24, 6:30–8 pm Learn how to read your digestive symptoms to discover your digestive type, and gain simple everyday tools to restore balance. Using ayurveda, you’ll get a commonsense perspective on digestion and how to take control of your health, naturally. Isabel Castro is a certified Ayurvedic Practitioner and is passionate about empowering others through education.
Downtown • reg. at CO-OP • $5
Cordata • reg. at CO-OP • $5
Cook Once, Eat Twice
Introduction to Nonviolent Communication
Monday, Jan. 28, 6:30–9 pm
with Alan Seid
Tuesday, Jan. 22, 6:30–9 pm Nonviolent Communication (NVC) is a time-tested methodology for fostering exceptional personal and professional relationships; offering compassionate understanding to others; preventing and resolving misunderstandings and conflicts; and speaking your truth in a way that is clear, powerful, and more likely to lead to harmony and mutual understanding. Alan Seid has been a certified NVC trainer since 2003.
Downtown • reg. at CO-OP • $20
with Sara Southerland Holistic Health Coach Sara Southerland shows how, with just a little planning, you can prepare delicious, healthy meals for yourself and your family every night of the week. She’ll make savory breakfast muffins; pumpkin spice smoothies; crockpot chicken made into 2 meals—chicken tacos with cilantro cabbage slaw and a curry chicken salad; and raw blondie dessert bars. Gain valuable tips on meal planning and prepping, and leave with a one-week meal plan including recipes and a shopping list.
Downtown • reg. at WCC • $35
freSh co-Op stylE! shirt -op! Sasquatch TSee you at the Co sell ar tist Steeb Rus designed by local
Live Music
for the holidays! The Co-op will continue our longstanding tradition of sponsoring live music in our stores to create a welcoming and festive atmosphere during the busy holiday season, while at the same time supporting local area musicians. The lineup of local musicians will be posted in both stores in mid-December.
holiday hours Christmas Eve Bakery Café closes at 4 pm Both stores close at 6 pm
aphic designed Rainbow Heart gr Sunrise patch and Team raphic Design by your Co-op G Red B Apparel printing by
Christmas Day all locations closed
oots Design
show your local co-op love!
New Year’s Eve Bakery Café closes at 5 pm Both stores close at 8 pm New Year’s Day All locations open at 10 am
special order deadlines Christmas Order deadline is Friday, December 21 Pick up Monday, December 24 New Year’s Order deadline is Friday, December 28 Pick up Monday, December 31
www.communityfood.coop
360-734-8158