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THE HEALTHY ALTERNATIVE MAY / JUNE
BACK TO BASICS Re-Wild Your Child Smoothie Building Basics Ceviche with Melon Re-thinking Ramen Simple Wisdom & Healthy Traditions THE HEALTHY ALTERNATIVE | 1
GM | William Rolfs Greetings to our Members and Customers,
315 W. Garden Street Pensacola, Fl 32502 850-438-0402 1000 E. Nine Mile Road Pensacola, Fl 32514 850-316-3700 everman.org facebook.com/EvermanCoop instagram.com/evermancoop
Stephanie Sharp Marketing & Member Services Manager
Jason Marcum Graphic Designer
Contributors LauraLee Nichols Jordan Zeman Ellen Bell Kalie Schwamb
As I’m sure all can agree, the past couple months have been a crazy time. The Coronavirus Pandemic has caused many changes in the world. We have all changed the way we interact with our friends, neighbors and other acquaintances. I miss a good solid handshake, fist bump or even a hug from a close friend or relative. Just a few months ago, we didn’t think twice. Times have sure changed. Things have changed in business as well. As an essential business, we have never closed. We have been here to make sure our members, customers and employees have what they need to sustain their families. We have made many changes in the way we operate our stores. First, I would have to note, as a grocery store, we fight food bourne bacteria that cause illness every day. While this is not the same as the Coronavirus, you can kill the virus in the same ways. CDC recommends that you wash your hands multiple times per day, more often, if you are very active outside of your home. They have said that soap and water will eliminate the virus on your hands and hard surfaces. This is also true with most bacteria that cause food bourne illnesses. As your local food cooperative, we have always kept a very clean store. Over the past few months, we have multiplied our efforts many times over. The examples below show a lot of the increased focus of our team but is not an exhaustive list. • •
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Installed plexiglass sneeze guards between our cashiers and customer areas. Closed the self-service areas of our Cafes in each store. Went to a more pre-packaged solution at the Garden Street store. Closed the front of the food bar and turned to full service at Nine Mile store. Provided cashiers and Café staff with extra cleaning and sanitizing supplies including gloves and hand sanitizer to use between customers. Having staff sanitize every door handle including office doors, restroom doors, freezer and cooler doors and display doors every couple hours. Suspend all sampling with exception of small tastes from behind the Café requested by the customer. Cancel in person classes and starting a few on-line offerings. Thanks to our wonderful instructors for changing quickly to a Facebook
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Live type class. We hope to be able to resume classes soon. Sanitize every shopping cart and basket daily. Provided wipes while they were available and cleaning supplies for customers who would like to clean handles prior to using carts and baskets. We also added gloves near the shopping carts and the bulk foods area. Constantly train and remind all staff members to use Social Distancing guidelines as they work around the store. Staff may seem a little impersonal, but rest assured, if you need assistance, you just need to ask. We are all here to help. Our Managers and buyers have been hard at work sourcing hard to find items like milk, eggs, bread and even toilet paper. We have found unconventional methods to provide you with items we could not source via our normal channels. One example being toilet paper. We have purchase well over 100 cases of toilet paper that would normally go to hotels and schools. Hotels and schools are mostly closed, so we found a supplier to sell us their normal products. Just last week, we started Curbside Pickup to further offer an even safer way to grocery shop. We have started with about 3,000 items, but will soon start adding more of our 15,000 items available in the stores. We are currently offering this service at our Nine Mile location only. Please visit our website www.everman.org for more information and FAQ.
Check out our website for a complete account of our Coronavirus response. As you can see, we have been very busy. Our employees have been on the front line and I would like to give them a heartfelt “THANK YOU” from me and the management staff. I am so proud of the team we have assembled. We could not do what we do without them. Please know that our team will continue to do everything possible to supply you and your family with the products you need and enjoy. Stay safe and watch out for others. We are strong and will get through this as neighbors. PENSACOLA STRONG! Hope to see you in one of the stores soon,
IN THIS ISSUE |
May / June 2020
THE HEALTHY ALTERNATIVE 2 GM Letter
4 Board News
5 From the Editor
20 More Than a Store 6 Summer Skincare-A solid skincare routine is a necessity throughout all seasons and climates but our skin especially begs our attention during a dramatic and lasting shift in weather.
14 14 Re-Wild Your Child-I remember
8 Smoothie Building Basics- An easy blend-
RE-WILD YOUR CHILD
playing pick-up games of basketball, building forts in the woods, and trying to catch fireflies that lit up the night sky. There are many differences between my childhood and that of a child today—one of the significant differences is the amount of time that is spent outdoors.
16 Rethinking Ramen 18 Simple Wisdom & Who doesn’t love ramen Healthy Traditionsnoodle soup? What if we could make ramen a little bit healthier and tastier without slaving away in the kitchen with homemade ingredients? Taking your ramen to the next level is easier than you might think!
We’ve all heard our elders begin a story with “When I was young...” followed by a list of ways that life has drastically changed over the years. From advancements in technology to modifying how our food is produced, life is vastly different than it was 50 years ago.
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 conflict-of-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.
and-go nourishing option for busy schedules, smoothies are an excellent staple to have in your wellness wheel house.
10 Ask LauraLee- Going Back to Basics Strengthens your foundation. Here are my top 10 items that keep me on track.
11 Ceviche with Melon- This South
American staple is delicious with fresh corn on the cob or boiled new potatoes.
12 WatermelonStrawberry Lime Cooler- Cool off with a great pink smoothie combo: watermelon and frozen strawberries make a wonderful slushy drink. 21 Ready For Anything- How to create a sustainable healthy lifestyle.
THE HEALTHY ALTERNATIVE | 3
Meet the Board of Directors
Dave DeBlander Board President
Kelly Oden
Lynn Jackson
Tara Jones
Dr. Sandra Winborne
Jena Melançon
Sandra Kaye Smith
Eric Schneider
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
Co-op Curbside Curbside pickup now available!
This is a brand new service we are excited to roll out for our members and community, thanks to many hours of hard work from multiple teams within the co-op. Please note that this service is currently only available at our Nine Mile Road location (1000 E Nine Mile Rd) and pick up times are available from 10am to 7pm each day. Thank you for your patience as we implement this new service!
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from the editor When we initially planned the May/June issue of The Healthy Alternative, we had big plans for an issue bursting with all of the things we love best about Pensacola in summer time. Since that brainstorming meeting in February, the world has changed a lot. The tragedy and uncertainty of a global pandemic has swallowed up much of the spring and summer plans in our community. Our entire paradigm has had to shift, collectively, from our familiar routines to a new normal that none of us requested or anticipated. Amid the harrowing tales of bravery and suffering from hospitals across the nation, the unending barrage of news and information from government officials and public health experts, even the heartwarming stories of people connecting in creative and compassionate ways--there is the private, unique refrains of “What do we do now?” echoing from every home in our community. As I write this, none of us are really sure what is next for our community or even our own households. It’s become clear that even in the galvanizing moments of this experience, we are all experiencing this pandemic differently. Some have lost jobs, some are going to the frontlines each day to address a panicked and frustrated public, some have found their responsibilities at home increased substantially. Then of course, there are those who are battling the virus in their bodies or seeing the illness ravage a loved one. While recovery slowly begins to take shape locally and globally, I wanted to reflect on what we might include in a coronavirus time capsule to remember this moment in history and what we might be able to teach future generations through the lessons we have learned this spring. TOILET PAPER ROLL: The first sign that something strange was afoot was the sudden rush to stock up on toilet paper. A household staple that many of us never worried about suddenly became the divining rod signaling the depth our collective anxiety plumbed as the news of the crisis began to swell domestically. We could all surely spare a roll to tell a cautionary tale of panic buying and scarcity mindset in the face of uncertainty. EMPTY HAND SANITIZER OR SOAP BOTTLE: Even as “normal” life continued for a few weeks, we all became quick converts to the CDC guidelines of handwashing and sanitizing. Now almost a quaint reminder of how the precautions were
initially so simple and so common sense that we had no trouble doing what we should have already been diligent about. PACKET OF SEEDS: Not only did we all have a lot more free time to work on our yards and gardens, many people began planting “victory gardens” in earnest. The idea that we could help defeat our common enemy by staying closer to home and being more self sufficient through growing our own food was not new to this season, but might serve as the introduction to a long legacy of small scale homesteading for many households. HOMEMADE OR HAND-SEWN MASK: Between shortages of critical personal protective equipment for frontline healthcare workers and emerging data on how the virus spreads in a community, homemade and hand-sewn masks became a tool for protecting our neighbors and loved ones. Even as we don masks during the recovery phase, they will serve as a symbol of collective concern for the protection of others from a threat we are still learning how to neutralize. TICKET STUBS OR INVITATIONS: Mitigation efforts affected everyone in different ways, but one collective sacrifice was the festivals, concerts, events and trips many had been looking forward to for months. Cascading cancellations were an early indicator of crisis, the dates of private and public celebrations passing without pay off. It is clear to us how gathering together helps us mark time and build momentum as communities in pursuit of a brighter future. RECEIPT FROM LOCAL BUSINESS: When small businesses were shuttered or shifted to online only, we were yet again faced with a moment of truth. Would we step up and choose local, small businesses in their time of need? Whether we took breaks from honing our home cooking skills by ordering curbside pickup, purchasing gift cards from service providers for future visits or shopping locally for essentials, most of us found a way to help close the gap for local businesses during the economic shakeup. We hope our loyalty to the dreams of our neighbors and communities will only continue to grow during recovery. We hope that the lessons you and your loved ones have learned during this crisis are all together positive and that recovery is sustainable, attainable and memorable.
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By: Jordan Zeman
A solid skincare routine is a necessity throughout all seasons and climates but our skin especially begs our attention during a dramatic and lasting shift in weather. The needs of our largest and most exposed organ change as we transition from spring to summer. The consistent sunshine is of course the most notable difference in climate at this time of year. The damaging and harmful effects of the sun receive a lot of attention. However, instead of being fearful of the sun, let’s be grateful for an abundance of Vitamin D! Nearly every cell in our body has receptors for vitamin D so it absolutely drives our innate immunity. Conversely, its absence is a large driver for seasonal illnesses. With that being said, mindful precautions are necessary in order to be safe and to retain the health and youthfulness of your skin. Side note: We have the ability to see changes in our skin over time. If our other organs were visible, would we treat them differently? I’d like to first emphasize that beauty comes from within. It’s a cliché for sure but has been my 6 | THE HEALTHY ALTERNATIVE
biggest personal revelation regarding skincare over the course of my early twenties. I was constantly on a hunt to find the products that would clear my acne, perfectly hydrate without being oily, shrink my pores, brighten my eyes, and overall just make my skin glow. I have learned that there are no miracle products. What we allow inside our bodies every day and at every meal is the biggest factor is creating beautiful skin. Think of skincare products as a supplement to a nutritious diet and a conscious lifestyle. If you’re not eating your greens, drinking plenty of water, incorporating healthy fats, and getting a variety of vitamins and minerals in your diet, don’t expect your topical skincare to pick up all the slack. If you’re looking to improve your diet and facial care products to protect and rejuvenate your skin, here are a few product recommendations to get started!
Garden of Life Super Beauty Collagen--astaxanthin and vitamin C—ingredients proven to boost your skin’s elasticity and resistance to UVA- and UVB-related skin aging. UV-blocking properties, help skin protect itself against sun-related aging. Mad Hippie Vitamin C Serum—– One of the most vital ingredients in any effective skin care regimen, Vitamin C is a powerful antioxidant and can help reduce the appearance of wrinkles & discoloration. Vitamin C in the form of Sodium Ascorbyl Phosphate is more a more stable source than what is found in most other Vit C products. Vitamin C helps prevent hyper-pigmentation and can improve the appearance of fine lines. Layer a few drops on your skin between cleansing and moisturizer. Summer might be a great time to add an exfoliation step to your skin-care routine. Try slowly increasing the number of days you exfoliate per week. Sloughing away those outer layers can actually be extremely soothing on stressed-out summer skin. Acure’s Radically Rejuvenating Facial Scrub is packed with antioxidants that fend off free radicals, red clay that helps draw out impurities and black jojoba beads that delicately exfoliate leaving your skin feeling renewed. Badger Sunscreen—ranked high by the Environmental Working Group, Badger’s certified organic mineral sunscreens provide safe broad spectrum protection with the mineral zinc oxide. Unfortunately, many brands of sunscreens contain chemicals that are absorbed into the body and can impact our health. It’s absolutely a smart idea to do your research and find a safe sunscreen to have on hand but you may want to think about making sunscreen your last resort. We are human and can easily get distracted by the fun happening around us and forget to put on sunscreen or to reapply. Once you’ve gotten your daily dose of pure Vitamin D during indirect sunlight hours it is good practice to wear sun blocking clothes, find or make shade, wear sunglasses, check the UV index, and in general plan outdoor activities around the sun when you can. I’d highly recommend a wide-brim hat! An app such as dminder can help you avoid high UV times of day but also encourages mindfulness on getting the right amount of Vitamin D from the sun without SPF. A few last tips: Keep showers brief and not too hot to prevent over-drying your skin. Consume foods that are high in Vitamin C to give your body the building blocks it needs to produce more collagen on its own. Find shade during midday hours. Don’t forget to hydrate and moisturize. In a nutshell, drink water, eat your veggies and wear a chic hat!
THE HEALTHY ALTERNATIVE | 7
Smoothie Building Basics By: Jordan Zeman
Refreshing on a hot summer day, the perfect vehicle for beneficial nutrients, and an easy blend-and-go nourishing option for busy schedules, smoothies are an excellent staple to have in your wellness wheel house.
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However, just because you toss a variety of ingredients into the blender and it turns out a bright pretty color doesn’t mean it’s optimally healthy. There is somewhat of a science to concocting a balanced drinkable meal that will be well received by your body but also allows for creativity and experimentation. Most often the problem with smoothies is they are way too high in sugar. This has an especially negative impact on the body when the sugar content comes from added sugar that lacks fiber to slow down the absorption of the food you are consuming. This brings us to our first smoothie building tip!
If adding sweetness is necessary, use fruit! Fresh, dried, or frozen fruit can sweeten your smoothie while delivering the highest level of nutrient density. It’s a superior choice because every ounce of natural sugar is also packed with vitamins, minerals, antioxidants, and most importantly, fiber. Berries, bananas, pineapple, and mangoes are common smoothie additions but you can mix things up with melons, grapes, apples, or whatever fruits you have that need to be used up.
Greens and vegetables are non-negotiable.
A smoothie’s ability to conceal and deliver multiple servings of vegetables in a tasty and easy to consume fashion is what has helped them hold on to their popularity among health conscious crowds. Nutrient dense and fiber-rich vegetables will help stabilize blood sugar, promote satiety, and feed your gut microbiome. Kale, spinach, beets, carrots, cauliflower, celery, cucumbers, chard, fresh herbs like basil, mint, and parsley, peas, zucchini.
Absorb the highest amount of nutrients by adding a healthy source of fat.
Healthy fats are a necessary component because vitamins A, D, E, K that are found in many of the vegetables above, are fat-soluble meaning they need to be digested with fat in order to be utilized. Fats are also important in hormone regulation, cognitive health, fighting inflammation, and so much more. They are slowly digested so they’ll keep you feeling fuller longer.
You’ll need a liquid to get things moving!
Start with ¾ cup and adjust based on the thickness desired. Decide whether you’d like to drink it from a straw or pour into a bowl and eat with a spoon. Both are equally delicious but you get to choose! Nut milk, coconut milk or coconut water, kefir, raw dairy, soy milk, or keep it simple and cost effective with just water
Protein is not just for weightlifters.
Proteins are important for building and repairing tissue and they support nearly every enzyme and metabolic process in your body. Like fats, proteins are digested slowly and delay blood sugar absorption, which translates to a boost of long-lasting energy. Well sourced protein powders are a great option, but minimally processed whole foods can also pack a protein punch! Chia seeds, hemp seeds, nut butters, unsweetened yogurt
The final additions are the components that make the smoothie most functional for YOU. Spices can enhance your immune system, ease digestion, and boost your metabolism. Collagen peptides can support your joints and gut lining as well as be a great addition to your beauty routine. MCT oil is known for its ability to enhance cognition. Functional foods are plentiful and they are great to consider for fine tuning your diet to meet your specific lifestyle needs or to make your smoothie taste just right! Cocoa powder, fresh ginger, matcha, cinnamon, turmeric, brain octane oil, greens powder, maca, and adaptogenic mushrooms.
This classic green smoothie is simple, deliciously creamy, and beautiful in color. Give it a try! 1 frozen banana cut into chunks 1 packed cup or two big handfuls of spinach 1 tbsp ground flax seeds 2 tbsp peanut butter or nut butter of choice 1 tbsp hemp seeds 1 cup coconut almond milk, unsweetened Blend for 45-60 seconds and enjoy!
Avocado, MCT oil, coconut oil, flaxseed oil, nuts or nut butters, and seeds.
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Ask LauraLee By: LauraLee Nichols
Going Back to Basics Strengthens your foundation. Here are my top 10 items that keep me on track: Have Breakfast- studies show that adults who have a healthy
breakfast do better at work, and kids who eat a morning meal score higher on tests. If a big plateful first thing isn’t for you, keep it light with Energy Balls or a piece of fruit. Just don’t skip it.
Plan your meals- I have been a meal planner for over 10 years a true passion of mine! It’ll help you save time and money in the long run. Block out some time, then sit down and consider your goals and needs. Do you want to lose weight? Cut back on sugar, fat, or carbs? Add protein or vitamins? Meal prep keeps you in control. You know what you’re eating and when. If you need help with this email me @ education@everman.org
Drink plenty of water- Staying hydrated is at the top of the
list, but it may also help you lose weight. Another reason to go for H2O? Sugary drinks are linked to obesity and type 2 diabetes. If you aren’t a fan of plain water, add flavor with slices of orange, lemon, lime, watermelon, or cucumber.
Check your posture- Having good posture can prevent aches and pain and it can also reduce stress on your ligaments. You can try to leave yourself a note to sit up straight, until it becomes an unconscious habit. Walking with your shoulders back and head held high can also make you feel good about yourself.
Take an exercise break- my favorite
walk every day on my break- I have found such beautiful scenery from the neighborhood surrounding Ever’man and I have even gotten some great gardening ideas . I play my favorite song by Nightwish “ The Greatest Show on Earth” that happens to be 23 minute long . Another favorite to keep moving is hula hooping! Such a great ,fun workout. Even when I make the Hula Hoops it is a great work out as well . Find something that you love and just keep moving!
Train your muscles- Strength training helps your body trade fat for muscle mass. That means you’ll burn more calories even when you’re being a couch potato. But these workouts can
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also help you slim down, strengthen your heart, and build up your bones. Do strength-training exercises -- like push-ups, lunges, and weight lifting -- at least twice a week.
Self care- Dry Brush for lymphatic health and exfoliation.
Your skin should feel softer and smoother after just one session. Some people even say the detox and circulatory boost helps with digestive issues and skin problems such as acne; others claim to feel more energized, most likely a result of the increased blood flow. Our Wellness department has a variety of brushes by Earth Theraputics.
Epsom Salt Bath- Take a hot Epsom salt bath for 15 to
20 minutes to help your body recover. Magnesium sulfate, its scientific name, has been shown to help muscles relax and reduce inflammation. Epsom salts will increase blood flow to the muscles as well as the surface of the skin. Plus, the magnesium absorbed through your skin helps build strong bones, manufactures proteins, and releases energy from muscles, in addition to numerous other benefits. Take one or two baths per week and you’ll notice a big difference in how you feel
Learn Something New– New skills keep
your brain healthy- check out our FB Live Classes on Ever’man Facebook Page and our Event calendars to see if there is something that peaks your interest . Email me @ education@ everman.org if you have a subject you would like us to cover.
Head Outdoors- A few minutes in the sunshine raises vitamin D levels, and that’s good for your bones, your heart, and your mood. My favorite places are the beach and our home garden where I love to be barefoot and grounded. We are avid shellers and collectors and we continue to build and grow in our backyard. Beauty and food!
Ceviche with Melon
This South American staple is delicious with fresh corn on the cob or boiled new potatoes.
Recipe Information
Total Time: 2 hours; 30 minutes active Servings: 4
Zest the room-temperature oranges and limes separately. Set aside zest, then juice the limes and top off with fresh orange juice to make 1 to 1 1/4 cups of juice.
Ingredients
In a large bowl, combine the seafood with 1 tablespoon each of the orange and lime zests, the juice, olive oil, jalapeño, green onions and salt. Gently stir, then cover and refrigerate for up to 2 hours. The acid in the juice will “cook” the seafood. When the seafood is no longer translucent, add the watermelon, cantaloupe, mint and cilantro and stir gently. Use a slotted spoon to divide the ceviche among four small serving bowls.
1/2 pound sea bass or halibut 1/4 pound sea scallops, side muscles removed 1/4 pound raw shrimp, 25-30 size 2 oranges 2 limes 2 tablespoons olive oil 1 teaspoon minced jalapeño pepper 2 tablespoons minced green onions Pinch of salt 1 1/2 cups watermelon, cut in 1/2-inch cubes 1 cup cantaloupe, cut in 1/2-inch cubes 2 tablespoons minced fresh mint 2 tablespoons minced fresh cilantro
Preparation
Dice the fish and cleaned scallops into small cubes (about 1/4 to 3⁄8 inch square) or 1/4-inch thin slices. Peel and de-vein the shrimp, then cut in half lengthwise or dice. Set aside.
Serving Suggestion
This South American staple is typically eaten as an appetizer, light lunch or brunch. It’s delicious with fresh corn on the cob or boiled new potatoes. Serve in small individual bowls or martini glasses, garnished with lime wedges.
Nutritional Information
169 calories, 6 g. fat, 51 mg. cholesterol, 259 mg. sodium, 16 g. carbohydrate, 1 g. fiber, 15 g. protein THE HEALTHY ALTERNATIVE | 11
Watermelon-Strawberry Lime Cooler
Recipe Information Total Time: 5 minutes Servings: 2
Cool off with a great pink smoothie combo: watermelon and frozen strawberries make a wonderful slushy drink. A touch of lime and a sprig of mint give it a South of the Border twist.
Ingredients
1 cup frozen strawberries 4 cups cubed watermelon, seeds removed 2 tablespoons fresh lime juice Mint sprigs, for garnish
Preparation
In a blender, combine the watermelon and strawberries. Add the lime juice and puree. Serve immediately with mint sprigs for garnish.
Nutritional Information 222 calories, 1 g. fat, 0 mg. cholesterol, 8 mg. sodium, 56 g. carbohydrate, 4 g. fiber, 4 g. protein
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THE HEALTHY ALTERNATIVE | 13
Re-Wild Your Child By: Ellen Bell
My fondest memories from when I was a child are not playing games on my Switch, playing Fortnight with my friends, or binge-watching TV shows on Netflix. Instead, I remember playing pick-up games of basketball, building forts in the woods, and trying to catch fireflies that lit up the night sky. There are many differences between my childhood and that of a child today—one of the significant differences is the amount of time that is spent outdoors.
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As you drive past the multiple playgrounds and neighborhood parks in Pensacola, all too many times, you notice they are unoccupied. Not only are the children missing from this scenario, but also the materials and environments that create challenges, imagination, and creativity that drive a child to want to play outside. The scarcity of well-rounded play environments is affecting children’s health and well- being. As adults, we need to support children’s imaginations, creative minds, and bodies with two simple things: nature and adventure. The importance of outdoor play not only offers opportunities for freedom, choice, and fewer routines but opportunities to expand a child’s imagination as well. Unfortunately, it has become extremely common to decrease the amount of free play and increase the number of structured play activities. Our inability to cross over this barrier is affecting children in many developmental areas, such as increases in anxiety and depression, as well as difficulties with emotional control and regulation. Medical conditions like diabetes, asthma, and obesity have also increased in younger ages. Children who do not have access to outdoor play will miss out on the many benefits that free play in a natural environment has to offer. When children can play with freedom, they are more likely to engage in higher levels of social interaction, cognitive skills such as decision-making and reasoning, and empathy. In turn, they are less likely to be inattentive, anxious or depressed, and unhealthy.
Sunshine: Our bodies need sun. As the children play outside, their bodies are soaking up all of the sunshine, and turning it into Vitamin D. Vitamin D plays a crucial role in many body processes from bone development all the way to our immune system, healthy sleep, and our mood. Our bodies work best when they receive a little bit of sunshine every day. Exercise: Children and young adults should be active for at least one hour a day. Unfortunately, today’s society is less concerned with the value of play and more concerned with academics. Schools are decreasing or doing away with recess time together. One way to encourage not only exercise but creative play as well is to incorporate a bike or a ball into the activity. This is one way to ensure that children are getting the exercise that they need. Executive Function: If you are not familiar with the term “Executive Function,” this is simply a term describing the skills that help us to plan, prioritize, troubleshoot, and multitask that are crucial for success in day-to-day life.
Six Reasons Children Need to Play Outside: Taking Risks: All too often, we hear adults saying, “Don’t pick that up,” “Don’t go too far,” or “Be careful.” However, children need to take risks. I know this may make many parents anxious, but if we don’t let them take risks, they won’t know what they can do. By allowing children to take risks, we are teaching them to be successful, as well as teaching them lessons about learning from their failures. Socialization: Children need to learn how to work together. If children only interact in a structured play setting, such as organized sports, they will not learn everything they need to know. By allowing them to play in a free environment, we are allowing children to learn how to treat people on their own. Appreciation of Nature: If a child grows up never having walked in the woods, digging in the soil, or seeing animals/insects in their habitat, they may never really know what it is to be wild. Do what your parents told you to do and go outside! We must create environments that allow children to exercise their right to play free. Include materials that are fun, engaging, and challenging. When children are allowed to play outdoors and make decisions for themselves, it will lift their spirits, make them love playing again, and ultimately make them happier and healthier. THE HEALTHY ALTERNATIVE | 15
Re-Thinking Ramen
By: Jason Marcum
Everyone is familiar with the quick easy version of ramen noodle soup found in just about everyone’s pantry, college dorm room, or emergency food supply. Who doesn’t love ramen noodle soup? What if we could make ramen a little bit healthier and tastier without slaving away in the kitchen with homemade ingredients? Taking your ramen to the next level is easier than you might think! Here are some tips to help you Re-Think your ramen.
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Noodles
For the ultimate Ramen noodle soup nothing beats homemade noodles. If you don’t have time for homemade there is nothing wrong with pre-packaged noodles. Fresh packed noodles are among the best because of the lower sodium content but they can be difficult to find. Nevertheless, if you are having a hard time deciding which brand of rice noodles to try first, make sure to check out Lotus Foods. Lotus Foods has a large selection of fresh, low sodium rice noodles that would be a perfect addition to any ramen dish.
Start by boiling water/broth.
Stock
Forget about those sodium and preservative filled packets that come with the cheapest noodle packages. Ideally a flavorful broth with authentic ingredients makes for the best ramen noodles. However, authentic Japanese ramen broth takes a long time and there aren’t really any shortcuts to authentic broth. Instead of slaving away in the kitchen for three days making the perfect traditional broth, using quality store bought broth is the next best option. You can make up for the lack of flavor with ingredients and toppings.
Put oil in the bowl and add noodles.
Oil
Adding oil to your ramen is a game-changer, once you start adding oil you will never go back! The added aroma and kick of flavor you get from the oil makes all the difference in the world. Sesame oil is among the easiest and obvious choices. Sesame oil works great and is the best option if you are limited on time (start light, it’s easy to over do it with sesame oil). If you have some free time on your hands there are some other easy options you can make yourself. Garlic, black garlic, chili, scallion and ginger oils are all good options and really easy to make at home. Experiment and see which flavor you like the best!
Protein
Pour the hot broth over the noodles and oil.
As usual, protein is optional, depending on your diet and preference. Just about any protein works well in ramen although tofu, chicken, pork and beef are the most common. Seafood such as shrimp, crab, clams or any kind of fish is really good in ramen as well. If you prefer plant-based protein, tofu is an excellent option since it soaks up the flavor from your broth and oil, also adding a bit of texture and little bursts of flavor to your dish.
Sauces
For additional flavor, sauces you should consider adding to your ramen include; low sodium soy sauce, mirin, Saki, fish sauce, oyster sauce and/or sriracha.
Cover and let sit for 3 minutes.
Toppings
Sour, salty, sweet or lots of heat. The options for topping your ramen are seemingly endless. Here is a list of essential options to get started with: red cabbage, broccoli, carrots, roasted tomatoes, red pepper, egg, scallions, nori, chili peppers, sesame seeds, kimchi, ginger, mushrooms and mung bean sprouts.
Add desired protein, toppings, sauce or spices and enjoy! THE HEALTHY ALTERNATIVE | 17
Full for Life Simple Wisdom & Healthy Traditions By: Kalie Schwamb
We’ve all heard our elders begin a story with “When I was young...” followed by a list of ways that life has drastically changed over the years. From advancements in technology to modifying how our food is produced, life is vastly different than it was 50 years ago. Today, everything is about wanting more with less effort. More often than not, we’ve greeted our grandparents’ tales of “picking fresh berries in the field” and “walking more than a mile to school” with a yawn. In trying to make life more convenient, the simple approach our previous generations strived to live by has fallen by the wayside.
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Bring it back to the basics.
I spent years watching my grandmother impart healthy wisdom to her family. In fact, it’s what inspired the creation of FULLforLife in the first place. She believed that to be well and nourish your body, you don’t need fancy products; you need balance and the basics. We’re now bombarded by mixed messages from companies claiming to have the biggest and best, all while trying to figure out what’s healthy and the best option for YOU. It’s overwhelming, especially when it comes to what we should eat. So, here’s my suggestion, and it’s something I feel so strongly and passionate about: Don’t overthink it! Keep it simple and go back to the basics!
Shop for real food (or as we like to call them, S.L.O.W. foods). For
thousands of years, (healthy) people strived to eat S.L.O.W: Seasonal, Local, Organic (or sustainable), Whole foods. They’re the only foods that our grandmother’s grandmother would have eaten (and recognized). Stick to the perimeter of the store as much as possible to find the simplest forms of all your favorite foods.
Make meals from scratch. If the idea of finding time to head into the kitchen and cook is overwhelming, we completely understand. However, when you make your own meals, you have control over what goes into them and how they’re prepared (hello, less salt, less butter and better health!). Keep it simple throughout the week. We’re talking 30-minute meals with limited ingredients.
Food prep doesn’t have to be preplanned, complicated or only for the weekends. This is probably one of
the most helpful pieces of advice I’ve ever received. Create a menu for the week using foods that pair well together. Then, get your creative juices flowing and reinvent your leftovers throughout the week. Think about it in terms of ingredients, rather than just one meal. What foods can you prepare that can be used multiple times throughout the week in other
dishes? Is grilled chicken on the menu for Monday? Make an extra pound for salads, wraps or as a quick dinner later in the week. If you’re spontaneously cooking rice, could you make a bigger batch and serve some with eggs tomorrow morning? Making jambalaya? Create an entirely different dinner tomorrow by stuffing peppers with the leftovers. If you’re roasting veggies for dinner, could you make extra and then toss them on top of salads, in eggs or as a side in a pinch? Keep it simple and set yourself up for success by choosing foods that can be used in a variety of ways, and whenever you see an opportunity to bulk prep, take it!
Use your kitchen as a hub for health and happiness. Mealtime was once used as an opportunity to bond, so why don’t we take advantage of that now?
Over the last 50 years, mealtime has changed dramatically. The idea of preparing and eating each meal as a family has slowly morphed into eating whatever and whenever it’s most convenient. However, inviting your family into the kitchen has so many benefits: It empowers them to feel comfortable in the kitchen using whole foods. It encourages them to be more adventurous with food and try whatever is on the table. It helps ease the stress of you having to do it all on your own. It’s a time of day when the whole family can connect. But, one of the biggest benefits is that your family’s support plays a huge role in your healthy success. Bring your family into the kitchen and have a little whole food fun!
Place importance on moving (every minute counts!). A walk, 5
minutes of fitness or a few squats in the kitchen count. Simply put, move whenever possible and then celebrate it! Make a conscious effort to not be sedentary. Movement and exercise have countless benefits, including promoting better
blood flow, burning fat and calories, and stimulating proper digestion. Simply put, movement promotes full body health. The best part is, we can all keep moving in our own ways, regardless of age. My grandmother used to stay active by walking a few blocks to the post office every day, rather than driving.
If you want positivity in your life, start by showing some gratitude.
I never quite understood how my grandmother maintained such a positive outlook on life until we found her journal (after her passing), which she faithfully wrote in every day. As I began reading, I noticed a common theme - gratitude. Each entry was surrounded by one of life’s greatest lessons: To live a genuinely content, loving, compassionate and joyful life, simply express gratitude in all circumstances! When you’re thankful for what you have, rather than sulking and wishing for something bigger and better, a cycle of endless gratitude and well-being ensues. It can take you to a whole new level of awareness and launch you toward becoming more mindful of everything you have going for you. When you look at each day with an “attitude of gratitude,” your glass won’t just be full, it’ll overflow!
It doesn’t have to be complicated. Adopting a more “traditional” way of eating (and living) is the most simple, yet significant, way to nurture you and your family’s health and well-being, as well as that of our precious planet.
Bring it back to the basics (the way our grandmother’s grandmother did!). Eat S.L.O.W. foods, get the people around you on board and look at food as a chance to fuel your body. You don’t need to aim for perfection, pick one thing to tweak and when that change sticks, add another. Before you know it, your new habits will become a lifestyle that transforms your mindset, health and without a doubt, your happiness.
Let’s bring it back to the basics together!
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MORE THAN A STORE IN THE COMMUNITY
Need a donation or a gift basket for a fundraiser? We love to support causes that align with our co-op values. Email us at marketing@everman.org for information on our Outreach Program.
BRING YOUR BAGS, GIVE BACK
For each reusable bag used in the Ever’man checkout line, we donate five cents to one of three non-profits that support our local community, sustainability, responsible agriculture or education.
VIRTUAL CLASSROOM
We miss you! While we wait for the “green light” to gather in our Educational Center once again, check out our Facebook page for LIVE classes taught by your favorite Ever’man instructors.
NEW SERVICES
Our team is constantly learning new ways to serve you better. Be on the look out for new services rolling out soon as we adapt to this new normal.
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! Florida State Parks Foundation
The Florida State Parks Foundation is a nonprofit organization of dedicated members and volunteers who help preserve the natural beauty and resources of the Real Florida for generations to come. The foundation supports the entire Florida State Park system through programs that preserve and protect state parks, educate visitors about the value of state parks, encourage community engagement and active use of state parks and provide financial support to supplement state funding.
Healthy Gulf
Formerly known as the Gulf Restoration Network, Healthy Gulf is a nonprofit committed to uniting and empowering people to protect and restore the natural resources of the Gulf Region.
OUT & ABOUT
While we were sad to have many of our favorite events postponed or canceled during the spring, we look forward to seeing everyone when it is safe to be out and about. Stay tuned to our social media for updates on Ever’man Outreach happening soon! 20 | THE HEALTHY ALTERNATIVE
Their vision: The Gulf of Mexico will continue to be a natural, economic and recreational resource that is central to the culture and heritage of five states and several nations. The people of the region will be stewards of this vital but imperiled treasure, and assume the responsibility of returning the Gulf to its former splendor.
Wildlife Sanctuary of Northwest Florida
The Wildlife Sanctuary of Northwest Florida is a non-profit organization that works to provide appropriate care to injured or orphaned indigenous wildlife, provide medical care and fostering during recovery, and rehabilitate and release wildlife, if possible. They work in cooperation with local, state, and federal wildlife agencies, provide educational outreach and conduct educational programs.
Ready for Anything By: Stephanie Sharp
As we move into the recovery phase of the coronavirus pandemic, Floridians brace for a well-known seasonal foe with an unpredictable impact. Hurricane season begins June 1, so it’s time to consider the annual rituals of preparing for the worst, while hoping for the best. Mindful preparedness can take on different forms for different family units. Now is the perfect time to review the recommendations from FEMA and other government agencies on how to protect your property, develop an evacuation plan and guidance on how to best stay informed about impending storms. Another important aspect of disaster resilience that can serve many useful purposes is stocking your emergency supplies and securing your personal possessions. If the recent public health crisis has taught us anything, it’s that many of us are perhaps a bit too comfortable in our day-to-day routines and haven’t spent much time accounting for possibilities of events beyond our control. Luckily, with a little bit of foresight and creativity, you can set yourself and your loved ones up with a reliable emergency kit to fit your unique needs and priorities. You can find a comprehensive list from FEMA at ready.gov/prepare, but we wanted to highlight a few elements that you can tailor to more sustainable options to suit your lifestyle. Ultimately, try to set aside what your family typically uses when possible to give extra comfort in distressing circumstances. SOLAR POWERED BATTERY - For charging devices (like cell phones) and appliances GLASS JUGS/GROWLERS - Fill with safe drinking water before a storm hits (1 gallon per day, per person) SHELF STABLE FOOD - Choose nutrient and calorie dense foods that you actually like to eat NON-ELECTRIC TOOLS - Think both kitchen uses and household repairs
LIGHT SOURCES - Solar powered options are great, don’t forget matches and batteries as needed PET SUPPLIES - Water, food, medication and treats to match your human supplies RADIO - Don’t for get batteries if you need them, but crank and solar powered options create less waste MEDICATIONS AND SUPPLEMENTS - Fill pill organizers and label with names to save space BATHROOM PRODUCTS - Soap, dental care and hygiene items CRITICAL INFO - Save documents and records in a waterproof storage system ADDRESS/PHONE LIST - Copy down numbers for neighbors, loved ones, emergency services in case your devices are compromised PROTECTIVE GEAR - Face masks, gloves, sturdy shoes and clothing for each person “GO” BAG - Pack vital personal items in a reliable bag CREATURE COMFORTS - Blankets, sleeping mats, entertainment to keep you sane and safe Keep an inventory of your gear in an easily accessible location and review it regularly for any times that might need to be replaced or exchanged. If your household already has a wellstocked emergency kit, consider if you can spare items to share with your neighbors in need. We might not be able to control or escape a crisis, but it is within our power to face the threat with preparation instead of panic and be ready to serve our community in the process. * This article serves as a supplement for informational purposes only. Please visit ready.gov for more information on how to prepare for a natural disaster.
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