The Healthy Alternative | January & February 2022

FREE

THE HEALTHY ALTERNATIVE BROUGHT TO YOU BY EVER'MAN COOPERATIVE GROCERY & CAFE

NEW YEAR ISSUE

Why be an Ever'man Member

Good 2 Go! What’s Trending Top Ten Resolutions

JANUARY / FEBRUARY 2022

WILLIAM ROLFS GENERAL MANAGER

315 W. Garden Street Pensacola, FL 32502 850-438-0402

Happy New Year to all of our members and patrons!

I hope you and your family have enjoyed a wonderful holiday season. My family and I were able to spend a good bit of time relaxing and enjoying time together. Of course, as most of us do, we ate way too much turkey, dressing, ham, veggies and all the traditional fixings. We might even have gained a pound or two. Well, now it’s time to get healthy. In this issue of The Healthy Alternative (THA) we have added lots of ideas for a healthy new you, so take some time and read this whole issue.

As you embark on this New Year, please remember that Ever’man will be here to supply you and your family with the most wholesome and nutritious foods and natural products. We know that January is a month full of New Year’s Resolutions and we are here to help. Please do not hesitate to ask our knowledgeable staff to answer your questions, both in the store and on the phone. They are happy to provide you with friendly service. If you are new to Ever’man, stop by our Customer Service Desk for any help needed. We are also offering “How to shop the Co-op” classes.

Here at the co-op, we have had a really hard year. We hope for 2022 to be better. Since the start of the pandemic, sales have declined due to several factors. The co-op was affected by Covid-19, Hurricane Sally and the closure of the Pensacola Bay Bridge. Of course, the bridge is partially back open but all of our normal Gulf Breeze shoppers have not returned. The Nine Mile Road store has seen a large decrease due to UWF closure (back open now) and Navy Federal employee working from home. Navy Federal has started letting a few people work in the office again. This has made a big difference in the amount of traffic passing our store daily. If you haven’t been to the co-op lately, we would love to see you soon.

This time of year, is normally board election season at your co-op. We have an uncontested election this year. There are three seats up for election and only two candidates. Therefore, both candidates (one incumbent and one new) will be seated for 3-year terms. Please help me show appreciation to Dave DeBlander and Cheryl Kirby for their willingness to volunteer for co-op service. A 3-year term is a big commitment. We appreciate all of our Board Directors.

In closing, I want to thank you for your support of our co-op. It’s this support that keeps us financially healthy and growing. We truly appreciate each and every member and patron. I look forward to seeing you in the store soon.

1000 E. Nine Mile Road Pensacola, FL 32514 850-316-3700 everman.org facebook.com/EvermanCoop instagram.com/EvermanCoop Ever’man Cooperative Grocery & Cafe serves a diverse community. The diversity is reflected in culture, tastes, needs, lifestyles and viewpoints. It is within the vision of this cooperative to strive to embrace diversity and to meet as many community needs as possible.

Opinions and viewpoints shared within this publication are neither endorsed nor disregarded. Editorial content is intended for informational purposes only and is not intended to diagnose, prescribe, recommend or offer medical advice.

Ever’man reserves the right to review the appropriateness of the placement of advertising. The product appropriateness is based on Ever’man product philosophy regarding accountability to healthfulness.

If there seems to be potential for conflictof-interest issues regarding competition with products sold at Ever’man, the ad may be rejected. Ads will be sold at the discretion of the Marketing Manager who reserves the right to refuse and edit submissions.

Marissa Connor Graphic Designer

William

Joy George Finance Manager

Tara Grant

Demo Coordinator

LauraLee Nichols Education & Outreach Coordinator

2 | THE HEALTHY ALTERNATIVE

EVER’MAN ENDS STATEMENT BECAUSE OF EVER’MAN, THE COMMUNITY WILL HAVE: • • • •

education about health, nutrition, and environmental issues access to healthy, natural food and products at the lowest possible price support for responsible, local agriculture and small business an example of green business practices

IN THIS ISSUE

5

Features 10 Juicing 12 Top 10 Resolutions 14 Healthy Habits 22 Scallops Recipe 23 Did someone say wine?

10 SMOOTHIES

JUICES 12 oz.

16 oz.

GRASSHOPPER

$5.99

$6.99

apple, carrot, celery

GECKO

$5.99

$6.99

apple, beet, carrot, celery, cucumber

ALOEGATOR

$5.99

$6.99

beet, carrot, garlic, ginger, cayenne

BERRY BLAST

$4.99

$5.99

BLUEBERRY BOMB

$4.99

$5.99

apple juice, banana, wheatgrass

apple juice, mango, pineapple, wheatgrass

aloe juice, mango, pineapple, wheatgrass

apple juice, mixed berries, whey protein

17

pineapple juice, banana, blueberries, whey protein

CO-OP COOLADE

$5.99

YOUR PERFECT SMOOTHIE

$5.99

12 oz.

16 oz.

BASIC JUICE

$4.99

$5.99

EVERYTHING JUICE

$4.99

$5.99

MR. CLEAN

$4.99

$5.99

BODY CLEANSER

$4.99

$5.99

THE REHYDRATOR

$5.99

$6.99

GREEN LEMON ZINGER

carrot, beet, cucumber

spinach, kale, lemon, celery, cucumber, ginger, coconut water

$6.99

apple, cucumber, kale, lemon, fresh ginger

$5.99

$6.99

choose a base: coconut water/milk, pineapple juice, apple juice, almond milk

$6.99

apple, celery, cucumber, kale, fresh spinach

CUKE SKYWALKER

$5.99

$6.99

add two organic fruits: banana, blueberries, cranberries, mango, mixed berries, peaches, pineapple, strawberries

YOUR PERFECT VEGGIE JUICE

$5.99

$6.99

apple, carrot, lemon, peaches, pineapple, mixed berries

ADD-INS .99¢/each

avocado, aloe juice, bee pollen, flax seed oil, ginseng extract, organic ginger, peanut butter, spirulina, whey protein

ADD WHEATGRASS 1 oz. shot $1.99

2 oz. shot

$3.89

**Adding or substituting ingredients makes smoothie "Your Perfect Smoothie"

22

Classics 2 GM Letter 4 A Word From Our Board President 5 Co+op Explorer 6 Become a Member 8 Why Membership?

17 Ever'man Smoothie & Juice Bar

THE HEALTHY ALTERNATIVE | 3

MEET THE 2021 BOARD OF DIRECTORS Dave DeBlander President

A WORD

Larry Adams Vice President

FROM OUR PRESIDENT OF THE 2022 BOARD

Eric Schneider Treasurer

A new year, a new you. There are a lot of things in this world that we can’t control but, to a large degree, you can control how you feel and certainly what foods you put into your body. So why not put the very best in that you can. As we know, most New Year’s resolutions are not maintained and January has been a very good month at Ever’man throughout the years, largely due to New Year’s resolutions. And then comes February!

Tara Jones Secretary

Lynn Jackson Director

Jena Melanćon Director

Why not let Ever’man be a part of your New Year’s resolution and this year be determined to take control of your health and purchase your wholesome, organic food at a store you can trust. If you haven’t tried our cafe hot and cold bars, give them a try. At both stores, the managers are making every effort to keep the selections fresh and if it’s been a while since you ate there, I think you will like what you see. If you are a meat eater, our meat department is stocked with natural and organic meats that are not filled with chemicals and you can taste and feel the difference. The produce is always beautiful and fresh, and you can pick from a huge variety of delicious fruits and vegetables. Our vitamin section is packed with every type of vitamin, herb, and supplement that you could desire, and our competent staff is always available to help you find what you need. You can trust our large selection of organic and certified non-GMO items to be GMO and additive free and contain only the best natural and organic ingredients.

In short, we are here for you, if you want to make a healthy lifestyle your New Year’s resolution because Ever’man has what you need to fulfil your pledge. We love helping you and please take advantage of our helpful staff if you have any questions and may 2022 be the year you keep your resolution to be the healthiest that you can be.

Happy New Year.

Kelly Oden Director

Dr. Sandra Winborne Director 4 | THE HEALTHY ALTERNATIVE

All kids 12 and under with a household co-op membership are considered Co+op Explorers and are eligible to receive one free fruit every Ever'man visit!

THE HEALTHY ALTERNATIVE | 5

BECOME A MEMBER TODAY! Membership Benefits

• Voting Privileges • Member specials, special order discounts, new member coupons, and other member mail outs.

• 5% off at the Hot and Cold Bars • Discounts to events such as our cooking classes and educational seminars and Complimentary Classes • Eligibility to run for the Board of Directors.

• Support of local, regional, and national organizations.

How to Join

1) At any register, fill out a Membership Agreement form and pay your Annual Membership Fee with cash, card or check.

2) Receive your membership number and card. Don't forget to grab your new member coupons!

Membership Fees

$20 per year for a family household membership $8 per year for seniors 65 years of age and older $8 per year for Students (UWF & PSC)

WE’RE

HIRING JOIN OUR TEAM

www.everman.org/careers

ALL YOUR GAME DAY NEEDS

FRUIT TRAY

VEGGIE TRAY

CUSTOM TOMATO & ONION TRAY

CUSTOM SAVORY VEGGIE TRAY

CUSTOM TROPICAL FRUIT TRAY

12 Inch: $29.99

12 Inch: $25.99

12 Inch: $26.99

12 Inch: $29.99

12 Inch: $34.99

16 Inch: $35.99

16 Inch: $36.99

16 Inch: $39.99

16 Inch: $44.99

PLU-03153

PLU-03169

PLU-03173

PLU-03167

PLU-03172

SANDWICH MAKER TRAY

PINWHEEL TRAY

FINGER SANDWICH TRAY

12 Inch: $29.99

12 Inch: $19.99

PLU-51899

PLU-51902

PLU-51897

PLU-51898

PLU-51901

PLU-51896

COOKIE TRAY

CUPCAKE TRAY

BREAKFAST TRAY

12 Inch: $6.99

12 Inch: $11.99

12 Inch: $19.99

PLU-53270

PLU-53272

PLU-54413

PLU-53269

PLU-53271

PLU- 54412

16 Inch: $39.99 PLU-04729

16 Inch: $39.99

16 Inch: $39.99

12 Inch: $25.99

16 Inch: $49.99

PLU-03171

PLU- 03170

DEVILED EGG TRAY 6 count: $3.59 PLU-55000

24 count: $12.99 PLU-55001

PLU-04731

PLU-04730

BOXED LUNCH Each box includes your choice of one sandwich, cookie, and bag of chips.

Per box: $8.99 PLU-51900

WING TRAY

16 Inch: $12.99

16 Inch: $22.99

16 Inch: $29.99

MAC N’ CHEESE TRAY

Family Size: $8.99 PLU-57518

Party Size: $39.99 PLU-54417

315 W. Garden Street (850) 438-0402 1000 E. Nine Mile Rd. (850) 316-3700

10 wings: $9.99 PLU-54414

20 wings: $19.99

PLU-54415

50 wings: $39.99 PLU-54416

Flavors: Naked, Buffalo, Mardi Gras

Because of seasonal availability some items may vary. To order, please call ahead at least 24 hours priorTHE toHEALTHY pick-up.

ALTERNATIVE | 7

Why Membership?

You are the Co-op Difference.

Most of us couldn’t imagine our lives without our streaming entertainment subscriptions or our dues to social clubs or professional networks. Yet many people who shop at Ever’man never get around to becoming a cooperative member.

For an annual membership fee of $20 per family (or $8 for students/seniors 65+) you get these member benefits: Monthly Members Only special sales Special order discounts and new member coupons Discounts to events, such as our cooking classes Vote for or become a member of the Board of Directors Support of local, regional, and national organizations 5% discount on our Hot & Cold Bar after 11 AM daily* (soup bar excluded) For less money than going ad-free on your favorite music streaming, you get to be an official member of the co-op.

But beyond individual membership benefits, your commitment to your local co-op makes a positive impact in many ways.

8 | THE HEALTHY ALTERNATIVE

You’re the reason we’re here. What started in 1973 as a small bulk buying club has grown into the Ever’man community we know today.

You support a robust local economy.

Nationally, local food and products average 21% of total food co-op sales, compared with a national grocery store average of just 1.8%.

You help grow a healthier environment. On average more than 33% of the products co-ops carry are USDA Certified Organic and represent 42% of a co-op’s total sales, compared with a national grocery store average of just 5%.

You help tackle food waste. The fresh food co-op shoppers love can lead to food spoilage. Co-ops divert about twice the amount of food from landfills that similarly sized conventional grocery stores, through donations to local food banks, composting and utilization of cooking scraps.

You help bring people together.

You don’t have to be a member to shop at Ever’man, but membership gives you a voice in how our coop is run. Members can present at board meetings and vote for our democratically elected Board of Directors.

You help to nurture community.

Co-ops are able to ensure that a higher percentage of revenue is donated than at a typical grocery store, a 44% higher rate on average, to be exact!

You help grow fair trade business. You can get many of your favorite products at Ever’man that are fair trade certified.

Fair trade certification means that the producers are getting a fair price for their products and their labor.

You help to support sustainable solutions. The Ever’man Ends statement includes, “an example of green business practices.” We are constantly working to evolve our procedures, resources and business practices to be more sustainable.

We hope that in 2022, you’ll make becoming an active member at Ever’man a priority for you and your family.

NEVER FORGET

the difference YOU'VE MADE

HAPPY RETIREMENT THALIA

THE HEALTHY ALTERNATIVE | 9

Healthy Juice Cleanse

By: LauraLee Nichols

Juicing is a powerful tactic used by a quickly-growing amount of people to lose weight fast, get proper nutrition, and help fuel healthy lifestyles.

You can juice on your own at home with vegetables from your garden or chose organic produce from ever’man. My favorite way is having Ever’man save the cleanup and have them make a custom blend juice with a side shot of wheat grass. I get the rehydrator – spinach, kale, lemon, celery, cucumber, ginger, coconut water and add beet and cayenne.

WHAT ARE THE HEALTH BENEFITS OF JUICING? By drinking freshly made juices, your body can absorb the nutrients better than eating whole fruits and vegetables and it gives your digestive system a rest from working on fiber. Juicing can boost your immune system, help remove toxins from your body, aid digestion and help you lose weight.

Fresh juices can give you a burst of energy and a clear mind.

WHAT FRUITS AND VEGETABLES TO USE FOR JUICING? Some of the most popular vegetables are carrots, cucumber, celery, kale, spinach, beets, and romaine. The most popular fruits to use in juicing are lemons, oranges, apples, and limes. Other add-ins is fresh ginger, parsley, chlorella, and turmeric.

10 | THE HEALTHY ALTERNATIVE

WHAT ARE THE HEALTH BENEFITS OF FRUITS AND VEGETABLES IN A JUICE CLEANSE? •Kale – low in calories, powerful anti-oxidant with anti-inflammatory properties, and helpful for arthritis and autoimmune diseases •Spinach – the beauty of spinach lies in how easy it is to disguise the taste. It’s mild tasting yet packed with vitamins, has anti-cancerous properties, and is one of the healthiest foods on the planet •Cucumber – since it’s 95% water, it’s an incredible detoxifier and helps with liver and kidney function •Lemon – one of the most important items to stock in your kitchen as it’s a highly effective cleansing agent and cuts through the bitterness of greens •Carrots – known for being a good source of betacarotene, fiber, vitamin K, and potassium. Carrots have been linked to lower cholesterol levels and improved eye health •Parsley - It's particularly rich in vitamins A, C, and K, may improve bone health, protect against chronic diseases, and provide antioxidant benefits •Celery – low in calories since it is mostly water. It is a low-glycemic food and a good source of dietary fiber, Vitamin A, Vitamin C, and Vitamin K. •Beets – contain nutrients that may help lower your blood pressure, fight inflammation, and support detoxification.

•Apples – “an apple a day keeps the doctor away” is a famous saying for good reason. Helps to fight inflammation and heart health.

•Oranges – immune system booster since it is high in Vitamin C and low in calories.

•Turmeric – anti-inflammatory and anti-oxidant properties •Ginger – aids in digestion and supports the immune system •Cayenne - boosts weight loss, supports detoxification and aids digestion •Wheatgrass Benefits - aids digestion, detoxifies your body, loaded with essential vitamins and minerals

THE HEALTHY ALTERNATIVE | 11

COUNTDOWN OF TOP 10 NEW YEAR'S RESOLUTIONS

10. FIND LOVE

12 | THE HEALTHY ALTERNATIVE

Ever'man caters to all diets! From organic, nonGMO, vegan, paleo, to local foods.

What's not to love?!

9. DO MORE GOOD DEEDS Every day Ever'man offers a way to donate for free through our Bag Charities program. Bring in your reusable bag and we will donate 5¢ per bag!

8. LEARN SOMETHING NEW ON OWN Every month we have several cooking classes! Come cook up something new and bring your new cooking skills to your own home!

7. WORKOUT MORE OFTEN From HITT Classes to Yoga, Ever'man's Educational Center offers classes for guests of all ages to get their workout in!

6. SPEND MORE TIME W/FAMILY & FRIENDS Having a gathering? Don't stress over the meal prep. We do catering!

5. DO MORE EXCITING THINGS

4. QUIT SMOKING Healthy habits will help with kicking the habit!

3. BETTER FINANCIAL DECISIONS Shop the Co-op Deals to help maximize your budget!

2. LIFE/SELF IMPROVEMENT Getting our customers to eat healthy with good foods is our priority.

Eat good = Feel good

1. LOSE WEIGHT/ HEALTHIER EATING Feeding your body good foods is the first step to healthier eating and we guarantee you can find those at Ever'man!

2022

Become an Ever'man Member and get in store deals PLUS an invite to our annual Membership Appreciation Party where we have free food, drink and prizes!

chase your goals! www.homeofbrightideas.com THE HEALTHY ALTERNATIVE | 13

HOWTO change a habit By: Tara Grant

The New Year

often sets the stage for profound resolutions to change a habit once and for all. It seems simple enough to commit to a change and let the rest work itself out, but the fact is, when we set New Year’s resolutions what we are really doing is drawing a firm boundary between the person we were in the year before and the person we want to be this year. Often, we get lost along the way and find our resolutions fizzling out while the holiday clearance items are still on store shelves. Old habits die hard, we tell ourselves, and we end up carrying our baggage across the New Year threshold. This stagnation in personal growth is not due to lack of will power or the ability to change, but lack of a solid plan for habit change. This article will help you fill in the essential steps of habit change using tools drawn from the science behavior analysis and self-management.

Get Honest with Yourself

First, you must be your motivation for change.

If your habit change goal is someone else’s goal they have set for you, discouragement is more likely. Don’t force yourself to change your behavior and later become resentful towards others because you fail to change and blame 14 | THE HEALTHY ALTERNATIVE

them for making you do something you didn’t want to do in the first place.

Identify the Habit

Take time to observe yourself doing the habit.

What does it look like when you do it? What does it feel like? If you could do something else in its place that is more aligned with your personal growth and health goals, what would that look and feel like?

Accurately Measure

Most people skip, or don’t understand, this essential step and scrap their habit change project halfway through. Habit change is a vital part of adult life and can be a powerful tool in the prevention of mental illness and disease. Measurement allows us to set goals and track progress. This may seem obvious, but an accurate starting point is an essential component to a successful behavior change.

Some bad habits can be so disruptive, large, and overwhelming that small changes are seen as huge gains. Most people quit working on their habit change when they have one bad day or one slip-up, but they may stay more motivated if their measurement shows an over-all reduction or improvement in their habit over the course of weeks or months.

Assess your Surroundings

All habits are supported and made possible by your surroundings. Most people think they must change their mind and attitude before changing their behavior and fail to change their surroundings. While measuring your habit, take note of the setting in which the habit occurs. What is the time of day? Where are you? Who is there with you? What’s going on around you? What’s going on inside you (thoughts, emotions, bodily states such as pain, hunger, and thirst)? What items/materials do you use to perform the bad habit?

Plan for Success

Set a measurable goal to reduce the amount or size of your habit. Start with small, achievable changes. Make a plan for what you will do instead of your habit when you are in situations where it is most likely to occur. Spend time away from people who support your bad habit. Reduce the amount of time you spend in situations that make the habit more likely to occur. Get rid of all the items that you use to support your bad habit or remind you of it.

Monitor Daily

Keep a written record of your habit. Use the same format you did for the initial assessment (how much, when, where, with who).

Keep daily data but do progress check-ins periodically. Checking for progress every day can be overwhelming and demotivating.

Reassess

At any time when your habit change seems to be taking too long, getting worse, or getting exceptionally better, reassess your surroundings to see what changed and how that change affected your habit. These are key bits of information that can help you throughout your lifetime. Knowing how your surroundings affect your behavior can help avoid developing new bad habits and establishing new good ones.

Celebrate!

Don’t wait to celebrate goal achievement.

Celebrate any small, positive change. This is another reason why monitoring is so important.

Too often, we celebrate change only when some milestone or completion has occurred.

This is counterproductive to personal growth.

People change and grow throughout their entire lifetime and these changes are often ignored or taken for granted. When we expect an “all or nothing” habit change, we miss the opportunities to reinforce our continuous,

upward spiral of human growth. Celebrate the simple fact that you’ve made the decision to change; celebrate the fact that you are monitoring and assessing your habit; celebrate failure as learning opportunities; celebrate that you are growing stronger and stronger each day. Praise and honor your personal growth and invite trusted, caring, and loving friends and family to celebrate with you by sharing your progress.

Solidify

As we develop across the lifespan, we cross milestones that lead to permanent habit change. Anyone can list dozens of things they used to do every day, but currently do on rare occasions. These habits seemed to change on their own, but if you look closer, these habits changed through a similar process outlined above which occurred without your intention or notice. As overworked, stressedout adults, most of us find ourselves stuck in certain habits that we have outgrown but can’t seem to get rid of. Using the process outlined above, you will be able to cross the milestone of ridding yourself of an unhealthy habit and will find yourself able to make it through the day without performing the habit. These days turn into months and years and your overwhelming habit will seem like “a phase” you went through. The solidification process includes continually identifying, measuring, assessing, planning, monitoring, reassessing, and celebrating your upward spiral of growth.

Use Tools

If the thought of keeping a written record of your habit is daunting, then use your smartphone instead. There are myriad apps in your app store that help you track behavior and provide you with ideas and plans to change your behavior. Most of them are missing one or several key components outlined above, so make sure you make up for what it’s lacking by developing your own way to get honest, identify, measure, assess, plan, monitor, reassess, celebrate, and solidify.

Get Help

Join a support group, hire a life coach, start therapy, and establish healthy supportive relationships. Never give up and take each day as a new opportunity.

THE HEALTHY ALTERNATIVE | 15

How Did Smoothies Take Over the World? brought to you by: www.grocery.coop

When I was growing up, the blender was for making milkshakes. My mom might have had some other uses for it, but to me, it was the magical machine that made creamy, frosty milkshakes. Maybe that's why Mom didn't use it much. Just putting it on the counter created a hopeful crowd of kids, milling around like cats who hear a can opener.

That pleasurable association may be why I fell so completely for smoothies. I wasn't an early adopter. Unlike my mom, I got a blender and used it for pureed soups, salad dressings and tofu cheesecake recipes. There were some memorable experiments with piña coladas and margaritas in there, too.

Then, suddenly, smoothies were everywhere. This hippie drink, a new version of the kinds of fruity drinks made in tropical countries for years, was christened "smoothie" in the 1960's. The smoothie grew to include healthy addins, boosting it from a snack, to a meal, and began to inch into the healthy mainstream. Your co-op might well have helped bring the smoothie to your town. Sometime in the early 2000's, entire books were dedicated to the smoothie. Coffee shops and healthy restaurants started offering them. Beautiful people made them on TV.

16 | THE HEALTHY ALTERNATIVE

It was a green smoothie that convinced me. Spinach, mixed with antioxidant-rich berries and a frozen banana, tasted just like a delicious milkshake!

Overnight, a smoothie for breakfast became a part of my routine.

If you are new to making smoothies, there are a few practical things to know. One is about building your smoothie in the blender. I have a high-powered blender, so I can buzz through most anything. But even in a standard blender, you can easily make smoothies with frozen fruit and whatever your heart desires, as long as you load them properly.

So, always put the hard chunks, like frozen fruit, in first, and any leafy greens in with them. Add any powdery ingredients next, and then pour the wet ingredients in last, making sure that they make it down the sides, too. The order is important, just to keep you from having to scrape down and re-blend more than necessary. If you put in powder first, it clumps under the blade. If you put spinach on top, it floats around the top and doesn't get pureed until you push it down with a spatula.

Tip: freeze very ripe bananas for your smoothies. Peel them, break them into chunks and store them in a freezer bag or container.

Invent your own smoothie!

Here’s a basic recipe to use as a starting point. Amounts are approximations and may vary depending on your combinations.

1 1/2 cups liquid: fruit juice, milk , yogurt 1/2 cup frozen banana or cooked sweet potato 1 1/2 cups other fruits and/or vegetables, chopped, fresh or frozen: bananas, berries, stone fruits, leafy greens (spinach, kale), carrots, etc.

Nutritional add-ins Ice

With blender loading mastered, it's time for the fun to begin. Want a pure fruit drink to make you feel like you are on the beach? Puree mangos and papayas, and add some coconut milk or coconut water.

Check out these sensational smoothies as starting points. Each one is completely delicious and simple.

Depending on your goals and the time of day, you might want to play with some add-ins (see the list of suggestion, below). Just remember, start small. The Dark Cherry Smoothie is a creamy and delicious treat, and has enough flavor to carry a couple of tablespoons of chia or hemp, or a couple of cups of spinach. If you start throwing in too many add-ins, you can end up with something that might be amazingly healthy, but with a flavor that leaves something to be desired.

So get that blender out and make that smoothie!

Ever'man Smoothie & Juice Bar Menu: SMOOTHIES

JUICES 12 oz.

16 oz.

12 oz.

16 oz.

BASIC JUICE

$4.99

$5.99

EVERYTHING JUICE

$4.99

$5.99

MR. CLEAN

$4.99

$5.99

BODY CLEANSER

$4.99

$5.99

THE REHYDRATOR

$5.99

$6.99

GREEN LEMON ZINGER

$5.99

$6.99

CUKE SKYWALKER

$5.99

$6.99

YOUR PERFECT VEGGIE JUICE

$5.99

$6.99

GRASSHOPPER

$5.99

$6.99

apple, carrot, celery

GECKO

$5.99

$6.99

apple, beet, carrot, celery, cucumber

ALOEGATOR

$5.99

$6.99

beet, carrot, garlic, ginger, cayenne

BERRY BLAST

$4.99

$5.99

BLUEBERRY BOMB

$4.99

$5.99

spinach, kale, lemon, celery, cucumber, ginger, coconut water

CO-OP COOLADE

$5.99

$6.99

apple, cucumber, kale, lemon, fresh ginger

YOUR PERFECT SMOOTHIE

choose a base: coconut water/milk, pineapple juice, apple juice, almond milk

$5.99

$6.99

apple, celery, cucumber, kale, fresh spinach

add two organic fruits: banana, blueberries, cranberries, mango, mixed berries, peaches, pineapple, strawberries

apple juice, banana, wheatgrass

apple juice, mango, pineapple, wheatgrass

aloe juice, mango, pineapple, wheatgrass

apple juice, mixed berries, whey protein

pineapple juice, banana, blueberries, whey protein

apple, carrot, lemon, peaches, pineapple, mixed berries

carrot, beet, cucumber

ADD-INS .99¢/each

avocado, aloe juice, bee pollen, flax seed oil, ginseng extract, organic ginger, peanut butter, spirulina, whey protein

ADD WHEATGRASS 1 oz. shot $1.99

2 oz. shot

$3.89

**Adding or substituting ingredients makes smoothie "Your Perfect Smoothie"

THE HEALTHY ALTERNATIVE | 17

NEW YEAR NEW YOU A regular physical exercise regimen is the core of health and wellness goals for many people.

As you consider your personal goals for the New Year, take stock of the number of different exercise facilities, classes, and fitness systems available in the Pensacola area.

Ever’man is proud to offer regular—and free—exercise classes to the community in our Educational Center.

The core of our offerings include our two weekly yoga classes, held on Tuesday and Wednesday nights (both at 6pm), and our bi-weekly Pilates class, held Mondays at 1:30pm and Thursdays at 12:30pm (please consult a current events calendar for any scheduling changes).

If navigating a gymnasium, fitness club, or committing to long-term membership fees for group classes are not for you, give one of our classes a try.

18 | THE HEALTHY ALTERNATIVE

This also goes for the gym-regulars looking to escape the January rush, or those seeking to try a new form of fitness without the obligations of membership contracts.

Each of our fitness instructors are experienced teachers, and they welcome participants of all ages and experience.

Finding an exercise regimen that works for you is very important, and our instructors are seasoned veterans of working with both novices interested in trying a new workout, and the more practiced attendees. Just like our cooperative grocery, everyone is welcome to join in the classes Ever’man and our teachers offer to the community!

Barbara would love for you to enjoy her Pilates Cardio Fusion class which is, according to her, “Definitely a must to burn those extra calories.”

Our two weekly yoga classes are wellattended for a reason: instructors Tina Schlauder and Sarah Chau are masters of their craft, and their loyal followings speak to their prowess as both yoga practitioners and instructors.

If you are interested in one of our fitness classes and have never attended, we encourage you to show up a few minutes early to get to know the class instructor, sign a waiver, and get settled in. Is there a specific class or topic that you would like to see in our exercise offerings, please send these suggestions Barbara Kielich, owner of Private Pilates to education@everman.org, or by and Pensacola Fitness Partners with filling out a suggestion form found at Kangoo Jumps, has been in the fitness Customer Service in the co-op. industry for decades. Her passion is to help clients reach their goals and assist From The Ever'man Archive them in maintaining a healthy lifestyle.

Safety is of utmost importance while having fun exercising.

Eden

Garden Supply

4391299

WIDE VARIETY OF ORGANIC SUPPLIES HYDROPONICS - LIGHTS - NUTRIENTS 8419 SHAW AVE PENSACOLA, FL 32534 NEAR CORNER OF HWY 29 & DETROIT BLVD.

Eat well. Live better.

THE HEALTHY ALTERNATIVE | 19

One and Done:

The Only New Year's Resolution You'll Ever Need

Whether you scribble your resolutions into a journal or post them on the refrigerator or just repeat them to yourself in your head as the New Year approaches, you have probably made New Year’s resolutions before.

According to the University of Scranton Journal of Clinical Psychology, 45% of Americans usually make New Year’s resolutions, and although 75% of resolutions are maintained through the first week, the number drops significantly with each passing week, so that by six months, barely anyone is sticking to it. A lot of people don’t even remember what their resolution was anymore by June. Bummer.

Yet, I love New Year’s resolutions. I think they are sweet signs of optimism. They prove that people still want to better themselves, and believe they can do it, no matter how many times they fail. I even think my own New Year’s resolutions are adorable. Lose 20 pounds? Aww. That’s so cute, the way I keep thinking I’m going to do that!

But every year’s experience begs the question: Why is it so hard to execute a perfectly reasonable decision to do something good for yourself, like get healthier or spend more time with people you love? The problem, says many an expert, is that our resolutions are either too various, and/or too lofty. We set too many goals and we lose track. We also set goals that are a little bit too difficult—just outside the realm of reasonable.

But what if I told you that just one simple resolution could accomplish just about every resolution I’ve listed at the beginning of this article, all in one fell swoop? Eleven resolutions in one? And what if I told you that one single resolution could actually be easy?

When you focus on one resolution instead of many and that one resolution is something you can actually

20 | THE HEALTHY ALTERNATIVE

do, you are about a zillion times more likely to stick with it (that’s the official statistic—a zillion).

What could this magical and powerful resolution be?

Are you ready for this? It’s kind of radical, so maybe you should sit down. Here goes: This year, I will eat mostly whole food.

Wow. I know, right? You have to admire the simple elegance. This one resolution is powerful because you don’t have to think about all those other things you want to do, and yet, they will all start to happen, just because you are eating whole food. Let me explain: I will lose 20 pounds!

The number might not be exact, but whether you need to lose 20 pounds or 10 pounds or 5 pounds or 50 pounds, you’ll start moving in the right direction when you eat mostly whole food. Whole food fills you up faster than packaged food. It’s also more nourishing, so your body feels like it actually ate a meal and you aren’t as hungry later. The more you get into the whole food habit, the more your bad eating habits will fall away; you’ll feel better, and your weight will normalize. Sure, there are overweight whole food eaters. If you eat too much whole food, then you might remain a bit broader around the middle. But while you can probably imagine eating too much candy or too many doughnuts, not very many people binge on apples or carrot sticks or home-roasted chicken with brown rice. Try it. You might find it’s the easiest way you ever lost weight.

I will finally get in shape!

When you eat whole food, you are better nourished, so you feel better, you have more energy, and you are more likely to feel compelled to move your body the way nature intended. Simple.

I will eat better!

Whole food = eating better. Done and done.

I will be more environmentally conscious!

Whole food, especially if it’s locally produced and/ or organic, is much kinder and less invasive to the environment than packaged food churned out in a factory and packaged up in lots of cardboard and plastic.

I will cook for my family more often!

You can eat a lot of whole food raw, like fruits and vegetables, but you'll likely want to cook some of it, especially in the chilly weather. Roast meat, boil and mash potatoes, steam veggies, stew fruit or bake it into pies. You don’t have to spend hours every day.

Cook on the weekends and store foods for the week, or just whip up simple things during the week—a big salad, turkey soup, rice and peas. It doesn’t take long to throw a few potatoes in the microwave and broil a couple of steaks. The more you do it, the better you’ll get at it, and it really can be fun. Consider it your new hobby (you were thinking of adding, Start a new hobby to your list, weren’t you?).

I will spend more time with my family!

Eating dinner at the table with your family is one of the nicest ways to bond. Even if the teenagers complain, all you have to do is say, “No, Junior, you are not eating your dinner in your bedroom while playing that video game. Your mother needs to be able to look you in the eye for at least 15 minutes per day to make sure your brain isn’t fried.” Meanwhile, teenagers are always hungry because it’s exhausting battling all those virtual aliens and doing homework and friending people on Facebook, so they might even gulp down the vegetables. It’s win-win.

I will stop ordering pizza and eating fast food!

The more you gain a taste for real, whole food, the more the taste of cheap fast food loses its appeal.

Sure, we all order a pizza every now and again, but it’s what you do most of the time that counts.

I will save more money!

Whole food is cheaper. They say it’s not, but it is. Fresh veggies and fruits are cheap in season and frozen veggies from the off season can still be your friends.

Whole poultry and roasts are cheaper than pre-made frozen dinners when you figure how much meat you get for your dollar. Buy staples in bulk. Rice, beans, nuts and seeds, oatmeal, flour, even special treats like local honey and maple syrup and almond butter—the bulk bins are bargain central.

I will enjoy life more!

When you’re feeling better, losing weight, exercising more, eating better, and spending more time with your family, not to mention saving money, how can you not enjoy life more?

I will be better about helping others!

Feeding your family whole food is a great way to help others. Buying local, organic, and/or fair trade products helps others in ways you might never even consider. It’s a ripple effect.

I will be a better person!

Define better: Happier? Nicer? Healthier? If that’s what better is, then sure. Whole food will do you right.

brought to you by: www.grocery.coop

THE HEALTHY ALTERNATIVE | 21

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Recipe brought to you by grocery.coop 22 | THE HEALTHY ALTERNATIVE

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Recipe brought to you by grocery.coop THE HEALTHY ALTERNATIVE | 23

Bring home "Good" fats These are polyunsaturated and monounsaturated fats, including omega-3s. You'll find them in canola oil, olive oil, soybean oil, walnuts, ground flaxseed, and flaxseed oil. Fatty fish like mackerel, anchovies, sardines, herring, salmon, and trout also have high omega-3 counts.

Smart protein sources Low-fat proteins like skim or low-fat dairy products, legumes (like beans, peas, peanuts), skinless poultry, and lean meats will limit the amount of cholesterol you consume with your protein.

High-fiber foods Foods that are high in soluble fiber can help lower your LDL ("bad" cholesterol). Beans and whole grains like brown rice, oats, and whole-grain breads and pastas are good examples, but try others too, such as barley, amaranth, millet, and quinoa.

Potassium picks High-potassium foods like avocados, bananas, tomato products, raisins, and potatoes can help maintain healthy blood pressure.

Pass up or limit "Bad" fats Limit saturated fats, which are found in butter, fatty cuts of meat, whole-milk dairy products, and many sweets. And completely avoid trans fats, which are typically found in processed foods like packaged desserts, crackers, chips, and many stick margarines.

Sodium Some sodium is necessary, but too much can contribute to elevated blood pressure.

Brought to you by: www.grocery.coop

Eating for a Healthy Heart

When it comes to reasons for eating well, heart health sits near the top of the list. It all starts with food shopping, of course—by filling your cart with heart-healthy foods at your co-op, you can help lower your risk of heart disease, including heart attack and stroke. Here's what to bring home.

Sweets Fruit is a great way to help satisfy a sweet tooth while gaining nutritional benefits at the same time. When fruit doesn't do it, look for low fat, high fiber, "good" fat options to eat in moderation.

Liquor Too much alcohol can raise your blood pressure and damage your heart. No need to abstain completely, though; a glass of red wine now and then can help prevent the buildup of plaque that contributes to heart disease.

It’s never too early—or too late—to show some love for your heart.

Start with your next shopping trip and head home from the co-op with hearthealthy choices in tow.

24 | THE HEALTHY ALTERNATIVE

WANT TO waste less food?

It’s estimated that on a household level, families throw away 14-25% of the food they buy. Imagine saving up to a quarter of your food budget instead of tossing it out!

company will stand by the freshness of their product, and nothing more. Properly stored and unopened, canned goods and sealed packaged items can be safe to eat for years.

In addition to financial savings, reducing food waste at home is one of the best things you can do to help combat climate change. Food waste is a global problem—uneaten food rotting in landfills accounts for 8% of global greenhouse gas emissions. Reducing food waste ranks third on the top 100 potential solutions to climate change identified by researchers at Project Drawdown. Food gets discarded at every point from farm to fork—but in the United States, our single largest opportunity to improve is at the household level. Here are a few favorite tips for reducing food waste at home.

“Sell by” dates, which are also found on perishable products, are used by grocery store staff to keep stock fresh. There is time built into these dates— assume up to 3-5 days of freshness beyond the date and remember to consult your eyes and nose before pitching anything out.

Keep food fresher, longer

Knowing how to store each item can be tricky, but it is key to making sure your food is still fresh and healthy when you’re ready to use it. We’ve got a handy produce storage guide you can reference, or visit Save the Food, a website with tips on keeping different foods at optimal freshness.

Know when to throw

It’s usually pretty easy to identify when perishable items have gone bad, your eyes and nose can be your guide. But what about all those “best by” and “use by” dates on packaged foods? With the exception of infant formula, these are usually the date by which a Brought to you by: www.grocery.coop

Fruits and vegetables that are a little less than crisp or are showing a little wrinkle don’t need to be bound for the compost bin, either. Many flagging veggies still make great soups or smoothies, or even in a saute.

Check out our guide for using veggie trimmings to make great stock.

Waste less by buying from the bulk aisle

The bulk aisle is a great stop for anyone who wants to waste less—buy just what you need of a huge variety of items like spices, cereal, snacks, dried fruit and nuts, beans, grains, flours, chocolate chips, teas, even candy.

Food co-ops reduce food waste

Grocers wage a battle against food spoilage every day.

Food co-ops are especially committed to diverting useful food from the landfill—the average food coop donates twice as much food to food pantries as similarly sized grocers.

THE HEALTHY ALTERNATIVE | 25

Bins of Beans and Why My Co-op Matters to Me

Brought to you by: www.grocery.coop

My mother didn’t know what a co-op was, and I grew up

on processed food and the limited number of fruits and vegetables almost everybody ate: iceberg lettuce, trimmed carrots, bagged celery and potatoes, and tomatoes from far away. It’s what she knew. She didn’t realize she had a choice, but discovering the co-op when I was a freshman in college opened up a whole new world for me. That world became a way of life. My children grew up on whole-grain foods. They can name scores of vegetables. They can define the word ‘organic.’

They know exactly what a bulk bin is, and they can now operate the nut grinder without my help. They also know what real, fresh, local, vibrant, ethically produced food tastes like.

The first time I ever set foot in my local food co-op, I was a freshman in college. It was 1985. Like my mom, I’d never heard of a food co-op and I had no idea what it was or how it worked. When my new arty, intellectual, Birkenstock-wearing, neo-hippie university friends mentioned going there, I thought it sounded exotic and liberal and everything my supermarket-shopping parents weren’t.

I went to the co-op with my roommate. We shared a funky old house about 8 blocks away, where we liked to sit around with our friends listening to King Crimson and Black Flag and Sonic Youth. We wrote poetry and made food from scratch. My friend had been to the co-op before. She even worked there occasionally and would bring home bags of dried beans or walnuts, freshly ground peanut butter dispensed into recycled jars she kept in the cabinet, and vegetables that looked completely different than the kinds of vegetables I grew up with: fresh carrots with all the greens still attached, big sacks of loose-leaf lettuce, and exotic things I’d never tried: beets, parsnips, shiitake mushrooms.

26 | THE HEALTHY ALTERNATIVE

I could hardly wait to make my own purchases. I planned a glorious soup, unlike anything from a can (the only kind of soup I’d ever remembered eating). We walked the eight blocks, our tote bags filled with empty jars slung over our arms.

“Now, if you get something out of the bulk bin, you have to write the bin number on your jar or your bag,” my roommate explained.

“What’s a bulk bin?” I asked.

“You’ll see,” she said.

The co-op sits at the end of a street on the edge of the downtown, next to a creek. I’d driven by it hundreds of times and never even noticed it. But when I stepped inside, it was like stepping into a whole new way of life.

I literally got a chill down my spine. I was home.

It was smaller than the grocery stores my parents shopped, and that wasn't the only difference. There were no fluorescent lights or massive freezer cases or slick displays of packaged produce. It was just food.

Real food. Whole food. Lots of fresh food, everywhere I looked.

And then I saw the bulk bins. I couldn’t believe the variety and abundance. White beans, black beans, kidney beans, pinto beans, lima beans. Dried lima beans! Nuts, seeds, buckwheat groats, oatmeal, bulgur, granola, veggie burger mix (just add water? Amazing!).

I’ve always been that person who gets a little too excited about food, so I was probably acting like a major dork over there by the bulk bins, sighing and gasping to myself, but I couldn’t help it, especially when I saw the vats of freshly ground peanut butter, cashew butter, almond butter, and sesame butter. I wanted to buy it all!

As I finally decided to try those exotic dried lima beans, I let go of my cart to take a bag from the roll and write the bin number on it with the grease pencil that was tied with a string to the bag holder. That’s when my cart started to roll. Startled, I turned: There it went, down the aisle, where it crashed rudely into a young man with a very long beard.

“I’m so sorry!” I exclaimed, leaping forward, leaving the grease pencil to swing on its string.

He smiled serenely. “It’s alright. The floors in here are a little crooked,” he said. I looked down. The floors by the bulk bins along the wall did indeed slope precipitously towards the center aisles. “You need to keep a hand on your cart by the bulk bins,” he advised.

“Thanks,” I said. I imagined what might have happened had my cart slammed into someone in my regular grocery store, where everybody was always in a hurry and slightly irritated. Of course, in my regular grocery store, the floors were totally level.

I went home that day with a bag of dried lima beans, a jar of cashew butter, a loaf of grainy, seed-filled rye bread, and enough celery, carrots, onions, and garlic to make a pot of bean soup so large that it fed us all for almost a week. It was the last time I ever bought dried lima beans—by the time we were done with that soup, I never wanted to see another one again—but it was only the first of thousands of visits to the co-op.

Almost 30 years later, I still get a little rush of excitement whenever I walk into that building. Sure, it’s different than it used to be. They’ve got a bigger selection, a lot of packaged foods, a nice bakery, an impressive deli, and a lot of the modern conveniences one would expect from a grocery store today. Local foods are proudly marked

throughout the store and the produce section is robust and inviting.

But the bulk bins are still there, just like they were in 1985. The peanut butter and almond butter are grindyour-own now, but they are still sold in bulk, and you can bring your own jars--for maple syrup, honey, and olive oil, too. Some shoppers still wear Birkenstocks and mingle happily with the old hippies, the young college students, and everybody in between who shops there.

The crooked floor is still there, and I’m now an expert at keeping my cart from escaping, but I recently heard the co-op will be moving soon, to a newer, larger building.

I imagine the floors won’t slope from one end to the other. I imagine I won’t need a third hand or a jutted hip to somehow secure my cart while I fill my bag with dried beans. Strangely, I’ll miss that.

But the spirit will be the same. So will the fresh natural food, the jovial fellow shoppers, and that sense of camaraderie you can feel the moment you walk in the door. At the co-op, I'll shop alongside others who also quest for health. I'll find others who believe that what we put into our mouths matters, not just because of its nutritious value, but because of where it came from, who prepared it, how they were treated, and how far it travelled from origin to dinner plate. People who shop at co-ops want to eat something really good—in every sense of the word. This is why my co-op matters to me, and this is why I still shop there. I’ll never forget how much I’ve gotten out of co-op membership over the years. Food means more to me now than it would have if I had never shopped at a co-op. As far as I’m concerned, the fact that my co-op is not only still standing, but growing, expanding, and competing with traditional grocery stores as well as other health food chains out there means the world is changing for the better.

That’s reason enough to be a member. Count me in.

THE HEALTHY ALTERNATIVE | 27

Good Making healthy choices easy and fun.

From The Ever'man Archive

Let’s face it—we are all more likely on any given week day to be eating at our desks, in the car, en route to the gym or any other number of normal errands. The pace of modern life only seems to get faster and, for those of us with littles or otherwise hectic schedules, it can be easy to fall into unhealthy patterns.

Even if you have the best of intentions, as Ferris Bueller so famously said, “Life moves pretty fast.” The trick to keeping up your healthy ambitions while you jet from place to place? Simplify, simplify, simplify.

Sure, those fitness influencers on social media make it look so easy and beautiful to prep a week full of healthy, interesting and delicious meals. But what if you’re on a budget, short on time or just not an advanced home cook? Chances are you won’t be making any colorful smoothie bowls or perfectly portioned dinners on the regular.

This season, don’t get discouraged by all the shoulds and coulds when it comes to fueling yourself with healthy choices. Focus on a few simple ways to make good for you the daily default and save the food photography for the social media starlets.

SHOP THE BULK BINS.

If you’ve never shopped bulk, it can be a bit intimidating. But bulk is a great strategy for saving money on snackable staples. You can switch up your granola, nuts and even sweet treats for healthy and thrifty variety throughout the week.

KEEP THE CRUNCH.

Here’s the truth: not all chips are created equal. Luckily, at your local co-op, we have lots of options that substitute fruits and veggies in the king of snacks. From baked apple chips, to kale chips, to all manner of crunchy goodness, you can keep your snack fingers occupied and your health priorities in reach.

28 | THE HEALTHY ALTERNATIVE

2 Go BUILD A BENTO.

This traditional Japanese culinary staple has a long and fascinating history, but you can apply the wisdom of a simple, nutritious meal packed in a convenient container to your busy life. The bento is a no-brainer for kids meals. For adults, pack your bento with nutrient dense foods and snack well throughout the day.

DON’T BORE YOUR BOTTLE.

Of course, drinking plenty of water is a cornerstone to any healthy lifestyle. Just don’t think it has to stop there! Try fruit infused waters, iced herbal teas or even single-serve sachets of wellness beverage mixes to compliment your healthy food options.

SNACK OFTEN.

How often are you out and about, running around for hours, only to be struck with hunger and subsequent overbuying or over-ordering to satisfy your ravenous appetite? Keeping your fridge stocked with fresh fruits and veggies in pre-packed containers is a super easy way to keep hunger at bay while you tackle your to-do list. Choose berries or veggies like sugar snap peas that don’t even require cutting to save the most time.

CONSIDER THE CAFE.

If you’re a bit more discerning when it comes to your convenient culinary options, you’d be remiss to forget about the resource of our cafe. Our coolers are stocked with delicious and healthful options that you can grab on your way through the breakfast hot bar to get you through days so busy you can’t even grocery shop.

Food shouldn’t stress you out. Take these tips and personalize them to your lifestyle, schedule and dietary preferences. Whether you shop for a week at a time or just the next 48 hours, there are plenty of easy ways to treat your body well and keep up your momentum.

THE HEALTHY ALTERNATIVE | 29

CLASSES AT EVER’MAN FITNESS BEGINNER YOGA W/ JOHN: Introduction to Physical, Mental and Spiritual Aspects Cost: complimentary Bring a mat.

ROCK N’ ROLL YOGA W/ JOHN: This class is a Yoga Strength and Endurance Hour. Yoga is a true Core Strength exercise.

OPEN YOGA W/ DOMINIQUE: This class is for all levels of yoga practitioners. All Asanas (yoga poses) will be taught in such a way that encourages progression. The emphasis for this class is the development and improvement of yoga skill and knowledge for each participant.

FUNKY FLOW YOGA W/ TINA: Funky Flow is a creative hour with fun postures and music, combining yin and yang postures. Please wear comfortable clothing. All you need is yourself, a mat and an open mind. Cost: complimentary.

VINYASA FLOW YOGA W/ JENNIFER: Vinyasa flow is a series of postures with the breath. Class for all levels of practice. Please bring a mat.

Cost: complimentary.

OUTDOOR YOGA W/ JOHN @ 9 MILE YOGA: This class is designed to improve strength, endurance, and concentration. The yogic principles of Mind, Body, Breath, and Spirit will be emphasized. Please bring a mat, water bottle, and Yoga on the Grass with John.

BODY BLAST TO THE BEAT W/ NIKKI: Total-body toning to the beat using bands, sliders and dance to get our heart pumping! A fun cardio fitness session!

VINYASA FLOW W/ ANNIE: Open to all levels. Connecting the breath to the body with movement and increasing flexibility

WELLNESS NATURAL HEALING STUDY GROUP: Group study about all illnesses, with a frequent emphasis on Cancer Prevention & Reversal. Presentations are done with DVDs or by Local Practitioners for the purpose of education. Cost: complimentary.

FIREHEART HEALTH COACHING W/ KARINA: Self-Care is the Key to Health and Happiness! Join Karina Phoenix Fireheart each month on the topic of self-care that can improve your overall health and wellbeing.

RENEW AND RESTORE WELLNESS W/ CHANCEE: Everyday tips to bring wellness into your life! Everyone needs a little R & R!

COOKING EVER’MAN COOKS! SHOPPING THE CO-OP W/ LAURALEE: Learn to shop the co-op for value. Cooking demonstration & sampling event using current Co+op Deals, coupons, & recipes. Discover your next favorite Ever’man product! Cost: $5.00 EVER’MAN COOKS! DEBBY’S KITCHEN: This class is for the novice cook at any age. It will be educational, fun & offer basic knife & sauce skills to appeal to anyone! Cost: $5.00 WHAT IS COOKING WITH BAPTIST: Join us for a cooking class with clinical dietitian, Pam Molett MA RD LDN Learn how to optimize your everyday meals and how nutrition plays a big role in your health and wellness. Cost $5.00 VEG OUT! PLANT POWER BASED RECIPES: When you base your meals on plant foods, you’re packing your diet with fiber, vitamins, minerals, and healthy fats. Cost $5.00 THE AUTO IMMUNEPROTOCOL DIET W/ BECCA: The AIP diet is useful for reducing systemic inflammation, balancing hormones AND modulating your immune response. Cost $5.00

INFORMATIONAL ECUA RECYCLING: Jim Roberts, Emerald Coast Utilities Authority (ECUA) public information officer, will create public awareness & provide instruction on recommended environmental strategies. Cost: complimentary.

TRANSGENDER ALLIANCE: Join Pensacola’s transgender community & find fellowship among fellow transgender individuals.

Cost: complimentary.

KIDS STORY SPROUTS: Children ages 3-5 Storytime in open air, bring your own blanket and we’ll provide craft kits and snacks to go to enjoy on the beautiful lawn. Cost: complimentary.

30 | THE HEALTHY ALTERNATIVE

BRING YOUR BAGS, GIVE BACK For each reusable bag used in the Ever’man checkout line, we donate five cents to your choice of three non-profits that support our local community, sustainability, responsible agriculture or education.

CO-OP KIDS EXPLORER PROGRAM Have you heard about the Co+op Kids Explorer Program at Ever’man? This program invites kids to open their imagination to the world of co-ops and fresh foods. Ever’man offers kids a healthy fresh fruit snack while they're shopping with their parents in our store. Also there is a fun membership card, temporary tattoos, a big shiny sticker, coloring pages and a Co+op Explorers Fruit and Veggies Passport! For more information, email education@everman.org

MORE THAN A STORE, IT'S AN EXPERIENCE! giftcard

ECO-FRIENDLY BAG DONATION PROGRAM

Bring a reusable bag, give back to the community.

Choose a non-profit to receive a five cent donation as a thank you for diverting waste at check out!

KEEP PENSACOLA BEAUTIFUL

The mission of Keep Pensacola Beautiful is to provide education and resources for sustained community improvement.

LOAVES & FISHES SOUP KITCHEN INC.

For 30 years, our goal has been to reach out to homeless men, women and children in an effort to meet their needs both spiritually and materially.

EMERALD COAST WILDLIFE REFUGE

ECWR mission is education, conservation and rehabilitation for the welfare of Florida’s natural fauna. ECWR is a not-for-profit organization made up of a caring staff and dedicated volunteers. We are supported through the generous donations of local residents and businesses.

WE HAVE GIFT CARDS!

EVER'MAN EVENTS CLOSED NEW YEARS DAY January 1st, 2022 ALL DAY BOTH EVER'MAN LOCATIONS

EVER'MARKET January 15th, 2022 · 10am - 4pm

AT THE NINE MILE ROAD LOCATION

EVER'MARKET February 12th, 2022 · 10am - 4pm

AT THE NINE MILE ROAD LOCATION

THE HEALTHY ALTERNATIVE | 31

32 | THE HEALTHY ALTERNATIVE