The Healthy Alternative | September/October

THE HEALTHY ALTERNATIVE SEPTEMBER / OCTOBER 2020

THE HISTORY OF EVER'MAN Palm Done Right The Gordon

Hungry For Real Lois Stephens

GM | William Rolfs

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

LauraLee Nichols Education & Outreach Coordinator

Brooke Lawrence Graphic Designer

Jordan Zeman Demo Coordinator

Ellen Bell

Marketing Coordinator 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

Greetings Members and Patrons, I sure hope this issue of The Healthy Alternative finds you and your family safe and healthy. What a crazy time the past few months have been. The Covid-19 pandemic has changed everyday life as we know it. There have been major changes in both our personal and professional lives. Rarely do we see so many changes in such a short time. I look forward to when we beat the virus and can get back to a sense of normalcy. I’m sure each of you feel the same way. Let’s all work together to protect each other and help our neighbors that might be in need.

In this edition of the THA, you will see a lot of great information about Cooperatives.

October is actually National Co-op month and we are helping to celebrate. Ever’man has operated our business as a cooperative since the beginning. A cooperative is “an autonomous association of persons united voluntarily to meet their common economic, social, and cultural needs and aspirations through a jointly-owned enterprise”. Ever’man works hard every day to meet the needs of our more than 13,000 members. We are guided by the following “ENDS STATEMENT” adopted several years ago by our Board of

Directors.

Ever’man is also a founding member of a large group of co-ops located throughout the country. The “National Coop Grocers” (NCG) is a services co-op founded with the sole purpose of making its member co-ops successful and to grow the total cooperative grocery sector in size and scope. NCG helps Ever’man in many ways. A few of these are employee training, national contract negotiations, peer advice, product research and selection, political advocacy, store growth/ expansion support and many other daily tasks important to food co-ops. We are proud to be a founding member of this great organization.

In case you many not know the history of Ever’man, there will be a lot of interesting info shared in this edition. If you haven’t been to our new Nine Mile Road location, you should really make time. The store is just beautiful.

If you look on the inside back wall of the store, you will see a little of Ever’man history.

We have large pictures of each Ever’man storefront over the past 47+ years. We started in a small log cabin just east of Gulf Breeze.

We then moved to 12th Ave, 9th Ave and then Garden Street. We show both the first store on Garden and the store after the 2014 remodel. Ever’man has a rich history.

At Ever’man, we normally like to look to the future but we hope you enjoy this glimpse back in time. Please stay safe and watch for the kids as schools start to open again. I hope to see you in one of our stores very soon.

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-ofinterest 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.

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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 Cover 12 The History of Ever'man Features 6 Palm Done Right 16 The Gordon 19 Hungry For Real 20 Lois Stephens Classics GM Letter 2 Board News 5 Recipe: Grilled Salmon 8 with Blueberry Salsa 15 23

6

Recipe: Kabocha Squash Soup More Than a Store

20

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BOARD PRESIDENT

DAVE DEBLANDER The cooperative way of doing business began in 1844 in Rochdale, England. Workers in the industrial town decided they wanted to buy flour and other items directly from farmers and producers. When they bought the flour themselves, no one liked it and they had to change recipes for bread and other items. They discovered the flour they were getting from the “company store” had plaster in it! People were used to that unnatural flavor and they had to learn to enjoy the real thing. Sounds like today, doesn’t it? Serve a meal of 100% whole wheat bread, with brown rice and cooked organic vegetables and beans and legumes and the average American will turn up their nose. Slowly though, people are waking up and you can tell by the increase in sales of organic and natural products. Ever’man leads the way and you know you can trust what we have on our shelves will be the healthiest foods available.

The cooperative way of running a business has plenty of upsides to it, too, and below you can see the principles laid out by the original Rochdale cooperative folks and those principles continue today. As a matter of fact, if you visit England and countries in Europe, you will see many cooperative businesses.

The Co-operative Group, trading as the Co-op, is a British consumer co-operative with a diverse family of retail businesses including food retail and wholesale; e-pharmacy; insurance services; legal services and funeral care, with in excess of 3,700 locations. It is the largest consumer co-operative in the UK and owned by more than 4.6 million active members.

The Rochdale Principles are a set of ideals for the operation of cooperatives. They were first set out in 1844 by the Rochdale Society of Equitable Pioneers in Rochdale, England and have formed the basis for the principles on which co-operatives around the world continue to operate. The implications of the Rochdale Principles are a focus of study in co-operative economics. The original Rochdale Principles were officially adopted by the International Co-operative Alliance (ICA) in 1937 as the Rochdale Principles of Co-operation. Updated versions of the principles were adopted by the ICA in 1966 as the Co-operative Principles.

ORIGINAL VERSION (ADOPTED 1937) 1. Open membership.

2. Democratic control (one person, one vote).

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3. Distribution of surplus in proportion to trade.

4. Payment of limited interest on capital.

5. Political and religious neutrality.

6. Cash trading (no credit extended).

7. Promotion of education.

ICA REVISION (1966) 1. Open, voluntary membership.

2. Democratic governance.

3. Limited return on equity.

4. Surplus belongs to members.

5. Education of members and public in cooperative principles.

6. Cooperation between cooperatives.

CURRENT VERSION (1995) 1. Voluntary and open membership.

2. Democratic member control.

3. Member economic participation.

4. Autonomy and independence.

5. Education , training and information.

6. Cooperation among cooperatives.

7. Concern for the community.

At Ever’man we love continuing this vision and being a part of the worldwide cooperative movement. Become a member today if you are not already and enjoy eating food as it was meant to be, nutritious and delicious!

MEET THE BOARD OF DIRECTORS

DAVE DEBLANDER PRESIDENT

TARA JONES VICE PRESIDENT

ERIC SCHNEIDER TREASURER

JENA MELANÇON SECRETARY

KELLY ODEN DIRECTOR

LYNN JACKSON DIRECTOR

SANDRA KAYE SMITH DIRECTOR

DR. SANDRA WINBORNE DIRECTOR

Ever'man Cooperative Board of Directors 2021 Election Applications are now available at the Ever’man Customer Service desk and online for those interested in serving on the Ever’man Board of Directors. Applications are due by November 1st and can be turned in at the Ever’man Customer Service desk. Any questions about the application or election process can be sent via e-mail: elections@everman.org Please note that candidates must also attend at least one board meeting prior to January 1, 2021.

As of printing, the next board meeting dates are Monday, October 26th and December 7th at 6pm.

MINIMUM QUALIFICATIONS TO SERVE ON THE EVER’MAN BOARD OF DIRECTORS • Must be at least 21 years of age.

• Must have been a member of Ever’man for at least 6 months without lapse.

• Must not be an employee or the significant other of an employee or Board member.

• Must not have been terminated with cause from employment with Ever’man for at least 3 years.

• Must not have a conflict of interest with Ever’man (seller or supplier to Ever ‘man or in competition with Ever’man, landlord to Ever’man, etc.).

• Must sign a code of conduct form and a code of ethics form.

MINIMUM DIRECTOR REQUIREMENTS • Participate fully in Board meetings, Attend all monthly meetings, as well as any meetings of committees you may serve on (2-5 hours a week). Special projects may require more time commitment.

• Be prepared for meetings, including reading— carefully and thoughtfully—the agenda packet in advance of every Board meeting.

• Attend & participate in the Annual Member Appreciation Party and other meetings.

• Shop regularly at the Co-op.

• Actively participate in the annual election by spending time in the store (or other get-out-andvote activities) to remind members to vote.

THE HEALTHY ALTERNATIVE | 5

By: Jordan Zeman When daily business is conducted without concern for people, animals and environment, corporations can have a destructive and lasting effect on life as we know it. It’s imperative that corporations face these less than glamourous issues and provide transparency to consumers. Speaking of consumers, we have a giant role to play in this as well. Make your vision for the world known in a mighty way by voting with your dollar at every checkout. We are grateful to organizations like Palm Done Right (PDR) who are spearheading a better way forward in an industry where exploitation is common.

PDR is an educational platform on a mission to share with the world that there is a sustainable solution to palm oil that brings prosperity to farming communities and a conflict free, healthier product to retailers worldwide. Palm Done Right partners with farmers to produce palm oil that is 100% organic, deforestation free, wildlife friendly, and fair.

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How is the PDR process different?

Fresh fruit bunches ripen in 20 weeks, with the amount of oil from the yield increasing by 200 fold in the last week, meaning farmers need to monitor daily for ripe fruit. When the fruit is ripe, workers harvest by hand and cart the fruit to the nearest mill, usually via donkey.

1. When the fresh fruit bunches reach the mill, they are transferred to a large container with pressurized steam which deactivates the enzyme that causes the oil to go rancid, and loosens the fruit from the bunch.

2. Next, the bunches go into a large drum tumbler.

The fruit falls through openings in the container, and the empty bunches are recycled as compost.

3. The fruit then goes into a low-speed steam “digester� press that loosens the oil from the pulp, and then into a hydraulic press. At that point, the liquid is a mixture of oil, water, fiber and kernels.

4. That mixture goes onto a vibrating screen to separate out the solids. Of the solids, kernels are gathered for a separate pressing, and the fiber is recycled as fuel for the steamers.

5. The liquid goes to a clarifying tank that uses centrifugal force to separate water from oil.

Where does palm oil come from?

Oil palms are unique plants. They produce palm fruits for up to 40 years, which makes them less of a burden on the soil than annual crops that are replanted year after year,and they bear fruit year round, which means a steady source of income for small farmers. Palm Done Right farmers nurture the soil with organic methods like cover crops that fix nitrogen in the soil naturally, mulching and application of compost, which also increases palm fruit yields. Many PDR palms are grown in small plots, surrounded by complementary crops and plenty of space allowing native plants and animals to thrive in the shared environment. Did you know, palm oil is the highest-yielding vegetable oil on the planet? One

hectare of land produces 3.8 tons annually. Conventional palm has made headlines in the past for the destruction it brings to communities and to the land. Interestingly, the best habitats for palm oil cultivation are also some of the poorest regions in the world which leaves farmers vulnerable to exploitation. Palm oil cultivation in these communities can either be life-giving and profitable or destructive in nearly every way. PDR combines the powerful knowledge of indigenous communities and professional agronomists to ensure growth for many years to come while ensuring that farmers are paid a premium for the palm oil they produce.

You Can Help Without most of us knowing about it, palm oil has become a part of our lives. It is an ingredient in many of the products you use regularly throughout the day. By making the right choices with the money you spend on household essentials and food you have an opportunity to determine what our future will look like. Choose to support brands that are doing things right! Look for the Palm Done Right logo on brands such as Dr. Bronners, Nutiva, Jovial, Mary’s Gone Crackers, Pacha Soaps, Williamette Valley Pies, and Quinn Snacks. We look at movements like Palm Done Right as a reminder that there are organizations out there that are working hard to create a better way forward.

THE HEALTHY ALTERNATIVE | 7

Grilled Salmon with Blueberry Salsa

INGREDIENTS

PREPARATION

4 4-ounce salmon fillets 1/2 teaspoon chipotle pepper powder 1 tablespoon olive oil Pinch of salt 1 cup fresh blueberries 1 large jalapeĂąo pepper, finely chopped 2 tablespoons finely chopped red onion 1/4 cup chopped cilantro 1 tablespoon lime juice 1/4 teaspoon salt

Heat the grill. Place the salmon skin-side down on a plate and rub with olive oil, sprinkle with chipotle pepper and salt; let stand.

NUTRITIONAL INFO 260 calories, 12 g. fat, 65 mg. cholesterol, 390 mg. sodium, 7 g. carbohydrate, 1 g. fiber, 31 g. protein Reprinted by permission from WelcometotheTable.coop. Find more recipes and information about your food and where it comes from, recipes and a whole lot more at www.welcometothetable.coop.

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In a medium bowl, combine the blueberries, jalapeĂąo, red onion, cilantro, lime juice and salt. Stir vigorously, coarsely mashing some of the blueberries to release the juice.

When the grill is hot, use tongs to swab the grate with a paper towel dipped in vegetable oil. Place the salmon on the hot grill, skin-side up. Let the salmon cook until it has grill marks and the edges look browned, about 3 minutes.

Carefully lift each fillet and turn over. Close the lid of the grill and cook about 4 minutes more for thin, wild-caught fillets, longer for farm-raised salmon. When the fish is just cooked through, transfer to a clean platter. Top each fillet with about a quarter cup of salsa, and serve hot.

THE HEALTHY ALTERNATIVE | 9

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THE HEALTHY ALTERNATIVE | 11

The History of E

By: Ellen Bell Did you know that October is National Co-op Month? It has been over 165 years since our cooperative founders have successfully established a way of doing business. In honor of this month-long holiday, I wanted to dive deep into the History of Our Co-op and give you a behind the scenes look at what our guiding principles are here at Ever’man.

Before I began working at Ever’man, I had heard about our store, but I honestly had no idea what a Co-op/Cooperative was or where it started. Little did I know that Co-op’s have been around for generations and would change my outlook on grocery stores forever. The Rochdale Pioneers founded the very first Co-op in 1844 as a way to pool their resources to access essential goods at a lower price. They were set up as a way to protect the interests of the less powerful members of society and started with only four items for sale: flour, oatmeal, sugar, and butter.

The Rochdale Equitable Pioneers Society is now viewed as the prototype for modern co-ops. Today Co-ops define themselves as independent grocery stores that do not have a CEO or stockholders; instead, they are run by a board of directors that make decisions for the business. A co-op is also very involved in the community as well as promoting environmentallyfriendly ideas through outreach and encouraging a healthier 12 | THE HEALTHY ALTERNATIVE

lifestyle by providing NON-GMO and organic items.

In 1973, a Transcendental Meditation group in Gulf Breeze had been meeting for some time, when they realized that a whole foods diet worked into their desire for total well-being.

Similar to the 28 artisans of the Rochdale Pioneers, they sought to pool their resources to obtain natural foods at a discounted price, and thus Ever’man was born. The very first Ever’man store resided in a little log cabin no bigger than 500 sq. Ft located in Gulf Breeze, intending to help individuals in the community have access to wholesome, nutritious food, and within three years, became legally incorporated as a not-forprofit corporation in the state of Florida. After experiencing a decrease in foot traffic, the Ever’man group decided that if they were to survive, it was time for a change, and it would be best to move the store to Pensacola, FL, where they would be able to gain more recognition. After sometime Ever’man Natural Foods Cooperative, Inc. moved to a small storefront located on 12th avenue in Pensacola, where they remained for the next 18 years. At first, this move proved to be more than the group had initially intended, and it was during this time that the group ran into problems they had never experienced before. When the group decided to make the move to Pensacola, they had no

Ever'man

idea that the city was not allowing people to serve themselves out of bulk containers. Still, instead of folding under pressure, Ever’man adapted. Volunteers could be seen throughout the store pre-packaging and labeling items for customers to purchase in bulk, which ultimately changed their operation quite a bit.

Although this location did not begin the way the group initially intended and almost caused Ever’man to close their doors soon after opening. With a little help from word of mouth and eager returning customers, Ever’man was able to establish itself and grow in this location, by allowing the residents of Pensacola to discover their passion for natural eating. Ever’man’s next move came in 1991 when the Quonset hut on 9th avenue became available. Once an old dry goods store, the old hardwood floors were sure to add a sense of character to the shopper’s experience.

After 7 beautiful years on 9th avenue a vacant tire store located on Garden Street, in the heart of Downtown became available, Ever’man made a fourth move and accomplished elements that the founding group could have only dreamed. Our team was able to transform this 11,000 Sq. Ft building into the fullservice store with a deli, community room, and community garden (later to add on a new community education center) that you have all come to know and love today. But we didn’t

OCTOBER NATIONAL CO-OP MONTH

let that stop us, with bigger and better dreams of providing our local Pensacola community and surrounding areas with the largest selection of local, natural, and organic products Ever’man began construction on a second store in Pensacola.

After being in business for nearly 50 years, Ever’man opened its second store on the north side of Pensacola, at 1000 East Nine Mile Rd. Featuring the same services as the Garden St. store, plus features like a pizza bar, burrito/taco bar, hand-dipped gelato, sushi, kombucha, beer & wine on tap, and a walking trail, bringing a whole new meaning to “more than a store.

As our team was brainstorming for our new store on Nine Mile Road, we began digging through old boxes of pictures and documents captured at each store over the years. Discovering all of these moments in time gave everyone the perfect idea to use the new store to pay tribute to the evolution that is Ever’man. While, the Nine Mile Rd store has a plethora of incredible details from the wood ceilings in the Wine Cellar, to the cozy Fire pit outside, my favorite feature without a doubt is the wall above the dairy coolers. As you follow the coolers through the back of the store, it is like you are walking through time. Displayed at the beginning of the wall is a drawing of the log cabin, where Ever’man was born. As you continue THE HEALTHY ALTERNATIVE | 13

to walk, you see the second building that housed the second and third Ever’man location on 12th avenue. If you continue on this path next, you will find a picture of the 9th avenue location. Finally, you will stop at a picture of our Garden Street Ever’man, meaning you have walked our timeline from start to present day. However, the photos are not the only part of our past that we pay homage to on this wall. If you have a keen eye, the photos will not be the single aspect you notice.

Instead, you will see an article pulled from an original Healthy Alternative, written in 1982, previously named Yarwacheet.

Below is a snippet of the message written on the wall No one could have ever predicted what was to come in 2020 with the nationwide pandemic, but in a world of self-checkouts and curbside pickup, Ever’man stands for community. We will continue to be guided by the same goals our founders had of education, access, support, and sustainability during these times. At Ever'man we will continue to believe in the power of cooperative values like independence, autonomy, community, and participation as we move forward. We understand that if you eat well, you feel good and live better. Because after all, yarwacheet!

“What’s In A Name?

Many questions have reached my ears.

What does ‘YARWACHEET’ mean?

How does one pronounce it ?

Why call Ever’mans’ Newsletter by such a name?

The truth of the matter is that the word ‘YARWACHEET’ is not a word. It is a shortened version of a catch phrase among healthy people today.

That phrase is, You are what you eat. Surely its an idea we of Ever’mans believe in strongly.

Say the phrase “You are what you eat” with speed, and maybe a southern accent, and you get “Ya-r-wa-ch-eet”.

This is where our newsletter got its name.

K.K.

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Kabocha Squash Soup INGREDIENTS 1 medium kabocha squash 2 tablespoons olive oil 2 tablespoons coconut oil 1 yellow onion, diced 2 cloves garlic, minced 1 tablespoon minced fresh ginger 1 jalapeno, seeded and minced 1 teaspoon cumin

1 teaspoon coriander 1 teaspoon garam masala 3 cups vegetable broth 1 cup unsweetened coconut milk Salt and black pepper to taste 1 lime, cut into wedges

PREPARATION Heat oven to 375°F. Carefully cut squash into halves or quarters; remove the seeds, drizzle cut sides with olive oil and bake 30 to 40 minutes or until very tender. Scrape the flesh into a bowl and discard the skin. Roughly chop the squash.

In a large soup pot, heat the coconut oil over medium-high heat. Sauté the onion for 6 to 8 minutes until soft.

Add the garlic, ginger and jalapeño and cook another 2 minutes, stirring frequently. Add the spices and stir for one minute. Add broth, coconut milk and squash and bring the soup just to a boil.

Reduce heat and simmer the soup for 15 to 20 minutes, stirring occasionally. Remove from heat and blend with an immersion blender until smooth. Season with salt and pepper. Serve with lime wedges.

SERVING SUGGESTIONS This winter soup warms you up with its subtle Indianinfluenced flavors. You can use any dense, slightly sweet winter squash, like butternut or Hubbard, if kabocha is not available. Serve over brown rice for a heartier dish.

NUTRITIONAL INFO 180 calories, 14 g. fat, 0 mg. cholesterol, 135 mg. sodium, 11 g. carbohydrate, 2 g. fiber, 1 g. protein Reprinted by permission from WelcometotheTable.coop. Find more recipes and information about your food and where it comes from, recipes and a whole lot more at www.welcometothetable.coop.

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THE GORDON

COMMUNITY SPOTLIGHT NEW TO PENSACOLA! By: LauraLee Nichols

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The Gordon Community Art Center is a dream that has finally come to fruition.

After many months undergoing renovation, it opened in early August! It’s just a few blocks away from Ever’man Garden Street on Devilliers, so when you make you’re shopping run make sure to stop by!

We got the inside scoop from Christine Kellogg. An idea was formed when a small commercial building at 306 N. DeVilliers became available last summer. Carrying the belief that art has the power to help unify and inspire us all, the dream began. With the rich history of the Belmont-DeVilliers area, called “The Blocks” by local residents, this seemed to be the perfect location for such a venture. A place that has been prominent in the careers of a multitude of great artists and a place that would be easily accessible for members of the community to gather and create together.

The Gordon Community Art Center houses a black box studio (complete with theatrical lights, dressing room, and stage manager booth); a Theatre Arts library (containing scripts and scores as well as other informative books on the arts); a Music room (with sound-proofing for vocal and instrumental lessons); a lobby to meet with other artists; a revolving monthly art display (each month will feature the artistry of different local artists); a parking area for guests at the center; and an outdoor patio to relax and commune with friends.

The rental prices have intentionally been kept low in the hopes that art will fill the building and allow people to create and share their talent with everyone. The Gordon Community Art Center is also the new home of PenArts, a young nonprofit that has been bringing theatrical arts to areas of the community that usually aren’t involved in theatre as well as bringing first run professional productions to Pensacola.

Since its inception, PenArts has taught twice weekly after-school classes at a local elementary school; regularly performed at a senior home; presented free theatrical productions in rehab, re-entry, and therapy

programs as well as NAS Pensacola; given free public performances; and sponsored two Pensacola SWAN Days (an international event that features female artists, Support Women Artists Now) With its mission statement of using theatrical arts to help with communication, literacy, and collaborative skills; to help foster selfesteem; to give a safe and creative outlet for self-expression; and to present professional productions, PenArts was rapidly growing and needed space to reach more people.

While Pensacola has a wonderfully vibrant art scene and many interesting venues, PenArts had a hard time finding spaces that were regularly available and within the budget of a small non-profit. So they started looking for a place to call home.

The ideals and intentions of The Gordon Community Art Center and the mission of PenArts melded perfectly and the alliance was formed. While PenArts will manage the center and hold its own classes, events, and productions there, it is open for all! There is plenty of time and space to create, inspire, and gather together. The center is named for Gordon Kellogg, a beloved and admired physician for many years here in Pensacola. First, as part of the Naval Air Station, then with Sacred Heart’s Perdido Medical Clinic, and as a volunteer physician at local shelters.

His compassionate heart, intense work ethic, and quick sense of humor personify the ideals of The Gordon Community Art Center. Following in his footsteps, the center aims to be a place to learn and come together; a place to study and exercise creative expression; and a place to relax and enjoy the arts. The Gordon Community Art Center is here for all to come and share their talents with the hope of bridging the perceived boundaries that often separate us. Viewing the monthly art displays will be on Monday-Friday, 10am5pm, as well as evenings and weekends when events are being held at The Gordon Community Art Center. Please, visit thegordon.org for rental information.

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SUPPORT LOCAL, PICK UP CURBSIDE. Get started: everman.org/curbside-pickup 1000 E. Nine Mile Road 850-316-3700 Available exclusively at Nine Mile Rd.

INTRODUCING

EASY, CHEESY

EGG BITES © 2020 CROPP Cooperative | 20-11025

ham & swiss

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sausage & pepper jack

feta & chives

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Hungry For Real

Meal planning for Families with Ever’man Cooperative Grocery & Café for Stress less meals.

By: LauraLee Nichols Meal planning makes a big difference when it comes to eating nutrient dense foods. With families planning for the back to school routine it is imperative to have healthy food readily available for the whole family. When you meal plan you know every ingredient that goes in your food from beginning to end. Get the kids involved in the planning as well, which will help them get excited about the healthy foods you are cooking and be more willing to try them.

1. EAT REAL FOOD – YOU ARE WHAT YOU EAT! Every 35 days, your skin replaces itself and your body makes new cells from the food you eat. What you eat literally becomes you. You have a choice of what you are made of.

Consuming a nutrient-dense real food diet is vital for so many aspects of health, but it also takes some advance planning.

Meal planning lets you decide before you ever go to the grocery store what healthy meals your family is going to eat during a given week so that you can only purchase healthy foods and know that you will use them. At Ever’man we take pride in the brands we carry to help you make those healthy choices.

For example we carry Boars Head Simplicity line in our deli because it is humanely raised, no antibiotics ever, minimally processed, no nitrates, raised without hormones, no artificial ingredients, no preservatives and gluten free.

2. CREATE SEASONAL MEAL PLANS Seasonal eating is another simple way to save money and increase the nutrient content of food. Foods contain the highest amount of nutrients when they are in season. Local seasonal vegetables contain more nutrients because they are

allowed to grow until ripe and aren’t shipped halfway around the world before we eat them. Our produce department can help you with any questions any time!

Fall Meal Plan In fall, focus on root vegetables, squashes, cabbage, and apples. The slow cooker and Instant Pot are always great tools for meal planning. At Ever ‘man we have many resources and recipes to help you make some healthy recipes.

3. DON’T WASTE FOOD When you focus on a healthy real-food lifestyle and part of that is being a good steward of the resources you have. With meal planning, you know how you are going to use all of the food for that week before you even go to the store to buy it. Have weekly game plan that even takes leftovers in to account so that food is rarely wasted. Get the kids involved in putting together their lunches for school while prepping for dinner.

4. SPICE IT UP! A basic easy recipe can taste completely different just by changing the spices. Add some cumin and chili powder and you have a Mexican flavor, or some curry for an Indian flavor. Basil, thyme, oregano, and garlic give an Italian flavor while, Chinese Five Spice gives an Asian flair.

When you shop for your spices in the Ever’man bulk section you can save money and buy just the amount you need.

5. BUILD YOUR PLATE Start with your Seasonal Veggies.

PROTEIN CHOICES (CHOOSE PASTURE RAISED AND ORGANIC WHENEVER POSSIBLE): • Grilled or baked chicken • Beef • Ground turkey • Turkey/chicken sausage • Fish & Seafood • Deli Cuts • Eggs • Beef jerky • Yogurt • Cheese • Tofu/ Tempeh CARBOHYDRATES: • Whole grain bread and wraps • Rice • Quinoa • Sweet potatoes • White potatoes • Corn • Beans • Fruit HEALTHY FATS: • Nuts & nut butter • Seeds • Avocado • Coconut/ Olive oil • Full dairy

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TEACHER FEATURE

Lois Stephens Lois Stephens is a nutritionist, herbalist, and educator with over 50 years of experience. She started her career as a nutrition instructor at Auburn University and then shifted to the healthcare industry after marrying a young naval officer and became a registered dietician. She presently serves as a teacher at the Ever’man Natural Foods Cooperative in Pensacola and leads a Natural Healing Study Group that covers a variety of topics with an emphasis on natural healing through a whole-foods diet and at-home remedies that support a healthy, vibrant lifestyle. Look for her classes on the Ever’man Calendar. Lois holds a Master’s Degree in Foods & Nutrition with a minor in Biochemistry. Her guiding mantra is the famous quote “Let Food Be Your Medicine and Medicine Be Your Food” (Hippocrates). Now is a great time to carve out a little space to keep some basic items – like your own medicinal curio cabinet. You can take these items every day or during the colder months, amp up your dosage when you feel lower energy.

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LOIS’S TOP TEN REMEDIES FOR IMMUNITY THAT YOU CAN FIND AT EVER’MAN (1) RAW GARLIC – this is one of the most important things you can do to build immunity to fight bacteria & viral infections.

Just take a clove of garlic with a meal – chop it, mash it or mince it up in a salad or sandwich, or add it to your morning orange juice or smoothie with a little honey or yogurt.

Note: Make sure you take raw garlic with food. Taken alone may cause digestive discomfort.

(2) VITAMIN C WITH QUERCETIN – it’s important to take Vitamin C with bioflavonoids like Quercetin, in order for your body to utilize Vitamin C properly. Take as much as 1000 mg of C daily or to bowel tolerance. Alternatively, you can make lemonade! Mother Nature knew best when making citrus fruits because she put the white pith just under the peeling to hold the bioflavonoids. A neat way to take advantage of this concept is to make your lemonade using the white pith of the lemon.

Thinly peel away the yellow rind or “zest” of the lemon, cut it into chunks, carefully removing all seeds, then blendit with lots of water in a Vitamix or blender to make a whole pitcher of healthy lemonade! Add either local honey or Manuka Honey as a sweetener.

(3) TURMERIC – this is an ancient Indian spice, used for years to alleviate aches & pains, and great for fighting the inflammation of every illness, big or small from the brain to the toes. However, it’s difficult to absorb, so look for added ingredients like black pepper (bioperine) to do that. I love a spicy concoction called Fire Cider that goes even further by adding garlic, onion, ginger, horseradish, lemon, & cayenne.

(4) MEDICINAL MUSHROOMS – Not what you are thinking! Mushrooms have many immunity building properties.

Some to consider are Turkey Tail, Reishi, and Cordyceps. Support your health with 17 powerful mushrooms formulated to support your immune system when you need it most by Host Defense.

(5) OREGANO OIL – My favorite is one made by North American Herb and Spice called “Oil of Wild Oregano” or simply “Oreganol”. We tend to think “pizza and Italian Food” at the mention of oregano but the truth is, oregano contains anti-fungal, ant-bacterial, anti-viral, and anti-parasitic compounds that work wonders to boost the immune system. If you’re caught outside, late in the afternoon when mosquitos and “no-see-ums” start biting, a drop or two of oregano oil will soothe and relieve the pain of that bite faster than most anything, and smelling its aroma makes the pain easier to bear as it gradually goes away.

(6) ECHINACEA is a must-have herb to have around cold and flu season and proven to be a potent immunity-booster.

It stimulates and brings balance to the immune system and is very effective in the treatment of acute respiratory infections.

It’s usually found in blends of herbal remedies because the herbs

are chosen to complement each other in order to produce the greatest effect. One of my favorites that includes Echinacea is ACF Formula (Acute Colds & Flu Formula) by Buried Treasure.

This is an herbal whole food blend to take if you think you’re coming down with something & you want to get rid of it as fast as possible! It has over 15 different immune-enhancing ingredients such as Echinacea, Elderberry, Goldenseal, Olive Leaf, Thyme, Cat’s Claw, Ginger Root, Myrrh, Andrographis, and even Zinc and Silver. I have a spare bottle on the shelf at all times.

(7) CACAO (CHOCOLATE) sweetened with Stevia, the sweet herb. Cacao is nutrient-dense & loaded with healthenhancing properties and in general, the higher the % of cacao, the greater the benefits. It has 40 times the antioxidants of blueberries, the highest plant-based source of iron, full of magnesium for a healthy heart & brain, has more calcium than cow’s milk, and is a natural mood elevator and anti-depressant.

So there’s a reason why eating a piece of dark chocolate makes you feel so good! A day without chocolate is not complete! My favorite brand Lily’s uses stevia as a sweetener. Don’t forget to look for a high percentage of cacao, as high as 70 – 80% to reap the most reward from chocolate.

(8) COLLOIDAL SILVER – Although silver is a mineral, and is found naturally in a lot of plants, including herbs, the quantity may not be enough to give great results. Therefore, it is best to include it as a separate item to take on a daily basis in small amounts, only 1 to 2 tablespoons to help PREVENT illness from occurring in the first place. It acts as a potent anti-inflammatory – and helps prevent the common cold & flu. Sovereign Silver Daily Immune Support comes in a spray.

(9) PROBIOTICS – There is a lot of interaction between the bacteria in the gut and the immune system, and the presence of an abundance of friendly bacteria in the “gut” greatly affects immunity. Therefore,it’s like carrying a good insurance policy to supplement daily with a probiotic formula. Some have as many as 50 billion of the basic strains. Garden of Life is one of the best resources for probiotics and offers a variety for men, women, and for mood-enhancing. In addition there are fermented foods such as sauerkraut, kombucha, kefir, yogurt, and miso.

(10) BEET ROOT POWDER – Although this is a food product, because of its medicinal value, it might also be considered a big fat herb. This food is powerful for improving circulation in the cardiovascular system because it affects the elasticity of the inner lining of the blood vessels which directly affects blood pressure. But few people enjoy eating beets daily.

A more simple way is to buy the powder form and use it in a daily smoothie mix along with many other powders from fruits, vegetables, seeds, nuts, etc.

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Co+op Explorers know healthy soil is important!

Organic farming builds rich, healthy soil that is full of life! When the soil is healthy, farmers can grow awesome veggies that taste delicious. Take a closer look at what’s happening in organic soil.

centipede sow bug earthworm ants beetle

mold

bacteria

When you see the USDA Organic symbol on a package or sign, it means that the food was produced in a way that is good for plants, pollinators and people.

Š 2018 National Co+op Grocers

MORE THAN A STORE 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. *Due to current public health crisis, shoppers bringing their own bag are asked to bag their own groceries for the safety of our staff. Thank you!

CELEBRATING OCTOBER CO-OP MONTH Ever’man Member Appreciation Week!

October 14th - October 20th.

Ever’man was formed by people in the community who wanted access to healthy, delicious food with reduced environmental impact and less waste, and your co-op remains communityowned and operated to this day. You help Ever’man continue this proud tradition every time you choose to shop here, invest in ownership or tell a friend about Ever’man. You are the co-op difference and we appreciate you!

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!

NAVARRE BEACH SEA TURTLE CONSERVATION CENTER

The Navarre Beach Sea Turtle Conservation Center (NBSTCC) is a working conservation and education center open to the public on Navarre Beach, Florida. Founded in 2013 through grassroots community involvement, the NBSTCC's mission is to conserve and protect threatened and endangered sea turtles through community education and partnered research.

JUNIOR LEAGUE

Junior League of Pensacola’s Community Focus is Children’s Health and Wellness. Through our members’ volunteer efforts and programs like Kids in the Kitchen, the Junior League aims to help combat the troubling issue of childhood obesity and its impact on the Pensacola Bay Area. Teaming with Ever’man Junior League Kids in the Kitchen provides lessons and demonstrations in preparing healthy meals and snacks that are both tasty and affordable, as well as encouraging children to exercise as a part of a healthy lifestyle.

Visit us daily for member special deals, amazing giveaways, samples and we will have 25 goodie bags at each store daily that will have a gift card that could be valued at $5-$25! (One bag per Member).

Not a member? Ask Customer Service Staff about membership today.

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

PENARTS, INC.

We are a non-profit (501c3) dedicated to bringing arts to all members of our community, as well as professional theatre in Pensacola, FL. The members of PenArts, Inc. have vast amounts of professional experience in the performing arts as well as business.

The diversity of the members helps run PenArts,Inc. successfully.

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