HWFC Autumn 2014 Coop Scoop

Issue #404

autumn 2014

Printed with soy ink on recycled paper

In This Issue

Arriving “Home” —

Soul Fire Farm in Grafton Page 10

Save Your Own Seed 6 Cooking with Kids 12 Turkey Time 14

open every day 8am - 10pm

Honest

Honest Weight is a member-owned and -operated consumer cooperative that is committed to providing the community with affordable, high quality natural foods and products for healthy living. Our mission is to promote more equitable, participatory and ecologically sustainable ways of living. We welcome all who choose to participate in a community which embraces cooperative principles, shares resources, and creates economic fairness in an atmosphere of cooperation and respect for humanity and the earth.

Board of Directors Bill Frye

Vice President

Kelly Carrone

Treasurer

Hilary Yeager

Secretary

Erin Shaw

(518) 482-2667 [482-COOP] coop@honestweight.coop www.honestweight.coop Lily Bartels, Duke Bouchard, and Lexa Juhre make up Honest Weight’s Leadership Team

(518) 482-2667 + ext.

chief financial officer

Duke Bouchard

(x107)

Systems Leader

Lexa Juhre

(x101)

Communications Leader

Lily Bartels

(x116) (x104)

merchandising manager

Sandra Manny

(x120)

Outreach Coordinator

Amy Ellis

(x128)

Bill Frye

Marketing manager

Jennifer Grainer

(x106)

Communications

Roman Kuchera

Education Coordinator

Colie Collen

(x219)

Finance

Hilary Yeager

Front End Manager

Katie Centanni

(x109)

Governance Review Council

Bill Frye

Bulk Manager

Tom Gillespie

(x130)

Membership

Kelly Carrone & Deborah Dennis

produce Manager

Phil Gardone

(x118)

Nutrition & Education

Erin Shaw

Food Service Manager

Donna Quinn

(x108)

Grocery Manager

David Aubé

(x119)

Personnel

Ron Royne

Meat Manager

Nick Bauer

(x113)

Strategic Planning

Deborah Dennis

Wellness Manager

Kevin Johnston

(x122)

honest weight community initiative

Bill Frye Governance Review Council

want to advertise?

Leif Hartmark, chair The cover photo was taken by Andrew Franciosa, Co-op member since 2013.

Contact Kim Morton at (518) 330-3262 or kim.a.morton@gmail.com 2

The contents of the Coop Scoop are for information purposes only and not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read in the Coop Scoop.

Coop Scoop

10-11

Articles

100 Watervliet Avenue Albany, NY 12206

Bylaws Panel

Interested in joining a committee?

Contact: board@honestweight.coop

Coming “home” Soul Fire Farm in Grafton, NY

contact us

Owner services coordinator Morgaen Hansen

Committee Liaisons

Feature

Honest Weight is located at 100 Watervliet Avenue in Albany, New York.

leadership Team

table of

contents

FOOD CO-OP

behind the Co-op President

Weight

message from the leadership team

Observed annually in October for the last 50 years, National Co-op Month celebrates the uniqueness of the cooperative business model, its independent spirit, and the enduring value and benefits cooperatives offer their members and their communities. Each year we look forward to this special opportunity to spotlight the noteworthy good that co-ops do in the world.

At Honest Weight, this is a theme that underlies all we do every day.

You can also feel good about helping to enable the vital work of local organizations dedicated to hunger relief, environmental conservation, and health advocacy, among other efforts. In fiscal year 2013-14, Honest Weight made charitable contributions totaling $34,000 to nearly 170 worthy causes; we count ourselves lucky to be able to give back to the community that has done so much to make us a success.

As a member-owned and -operated business, we’re proud both to count ourselves part of an international movement that has demonstrably advantageous impacts worldwide, and to create positive change right here in the Capital Region.

At Honest Weight, we take seriously our role as an integral conduit in the food chain, connecting our local farmers and producers in ways that let our customers know where their food comes from. Building strong relationships with our local suppliers is one way in which we act on our commitment to contribute to a thriving local economy.

When you support the Co-op, you play an integral role in this system by sustaining an organization that cares about people and contributes to the quality of life of the community in which we live. And if you choose to become a member, you join with thousands of others in ownership of the Co-op, with the opportunity to participate in the decision-making that guides our direction. autumn 2014

With our membership on the cusp of the 11,000 mark, and a 38-year history of growth and success as our foundation, Honest Weight has never been prouder to exemplify the viability of the cooperative model, and to do our part to create positive change in our small corner of the world.

outreach update

4

how about them apples?

5

Save your own seed Invest in the Future

6-7

call for candidates

8

cooking with kids

12

Producer profiles Organic Valley Barkeater Chocolates Saratoga Gluten Free Goods

13

turkey time

14

natural blessings

16

entertaining, co-op style

17

Member profile Irene Ferrell

19

Upcoming Events

5

From the Suggestion Box

21

Closing Words

22 24

kids page

3

upcoming events

Outreach Update

by Amy Ellis, Outreach Coordinator

Food For Thought

Co-op member since 2009

is a monthly evening of food, film and discussion with a focus on films of social, political, environmental and community interest.

Co-op month celebration with equal exchange

October 22, 2014 | Community Room

Learn more about how worker-owned cooperatives and producer cooperatives are different from grocery cooperatives.

At a time when progressive alternative businesses are being bought out or changing their values, learn how important your support for them is.

OCTOBER 16, 2014

FOOD FOR CHANGE The movie tells the story of the cooperative movement in the U.S. through interviews, rare archival footage, and commentary by the filmmaker and social historians. This is the first film to examine the important historical role played by food co-ops, their pioneering quest for organic foods, and their current efforts to create regional food systems. Additionally, the film shows how the co-op movement strengthens communities where they are located, enhancing local economies and food security.

Presentedononthethethird thirdThursday Thursdayofofeach eachmonth monthwith withfood food samples samples generously generously provided Presented providedbybythe theHonest HonestWeight WeightFood FoodCo-op Co-op FoodThought for Thought features foodfood at 6:00 withand livefilm musicatby Jackplus Empie and friends, the film at 7:00the followed by alive panel discussion.

Admission is $8guests Food for events feature at 6:00 7:00, a panel discussion following film and music with Jack Empie and

The Linda

Food For Thought co-presented by:

WAMC’S PERFORMING ARTS STUDIO

339 Central Avenue, Albany, NY thelinda.org | 518-465-5233 x4

NOVEMBER 20, 2014

MICROBIRTH looks at birth in a whole new way; through the lens of a microscope. The film investigates the latest scientific research that is starting to link the way babies are born with health in later life, particularly the increased risk of children developing certain immune-related conditions, including asthma, type 1 diabetes, celiac (coeliac) disease, obesity, cardio-vascular diseases, mental health disorders and even some cancers.

Presentedononthethethird thirdThursday Thursdayofofeach eachmonth monthwith withfood food samples samples generously generously provided Presented providedbybythe theHonest HonestWeight WeightFood FoodCo-op Co-op FoodThought for Thought features foodfood at 6:00 withand livefilm musicatby Jackplus Empie and friends, the film at 7:00the followed by alive panel discussion.

Admission is $8guests Food for events feature at 6:00 7:00, a panel discussion following film and music with Jack Empie and

The Linda

Food For Thought co-presented by:

WAMC’S PERFORMING ARTS STUDIO

339 Central Avenue, Albany, NY thelinda.org | 518-465-5233 x4

DECEMBER 18, 2014

A SMALL ACT When Hilde Back sponsored a young, rural Kenyan student, she thought nothing of it. She certainly never expected to hear from him, but years later she does. Now a Harvard graduate and a Human Rights Lawyer for the United Nations, Chris Mburu decides to find the stranger that changed his life. Inspired by her generosity, he starts a scholarship program of his own and names it for his former benefactor.

Presentedononthethethird thirdThursday Thursdayofofeach eachmonth monthwith withfood food samples samples generously generously provided Presented providedbybythe theHonest HonestWeight WeightFood FoodCo-op Co-op FoodThought for Thought features foodfood at 6:00 withand livefilm musicatby Jackplus Empie and friends, the film at 7:00the followed by alive panel discussion.

Admission is $8guests Food for events feature at 6:00 7:00, a panel discussion following film and music with Jack Empie and

4 The Linda WAMC’S PERFORMING ARTS STUDIO

339 Central Avenue, Albany, NY thelinda.org | 518-465-5233 x4

Food For Thought co-presented by:

Gretta Hansing, Erika Portelli, and friends from the North Albany YMCA

The outreach team has been pretty busy since we last connected! Summer’s bounty brought lots of nourishing food to children and their families all over the Capital Region. We kicked off the season at Voorheesville Elementary School providing all of its third grade classes with a hands-on healthy snack workshop. Next on the calendar was a bike rodeo at the Delaware Branch of the Albany Public Library. We’re always happen to partner with the library and we couldn’t think of a better way to kick off summer than with a healthy snack workshop and a bike safety program with kids from the Delaware Avenue neighborhood. In addition to the Delaware Branch, we brought our Ready, Set, Grow! programs to Troy, Voorheesville, Guilderland, and the Nassau Free Library. We had a lot of fun when two youth groups came to visit our teaching kitchen. The North Albany YMCA and Hoosic Valley Science Club both enjoyed a hands-on workshop on how to make Hip Dips!

Some highlights of our programming and donations from the summer: In June, we donated food for the 2014 Black and Latino Farmers Immersion Workshop at Soul Fire Farm. We sponsored the Bounty of the County fundraiser in Schoharie, NY, which continues to raise vital funding for families in need that were devastated by flood waters from Hurricane Irene.

July was a busy month of partnerships and healthy eating workshops with children of all ages. We visited summer programming sites for the following organizations: Boys & Girls Club of Albany, Colonie Youth Center, and Albany City School District’s Summer Links program. We helped the Albany Housing Authority kick off their summer meals initiative. On several occasions, we contributed food to the Sanctuary for Independent Media’s Uptown Summer Meals program in partnership with the Chefs’ Consortium.

Raw Foods for the holidays

How About Them Apples?

by Colie Collen, Education Coordinator Co-op member since 2008

Long-time apple buyer Gayle Anderson has always kept a running list, organized chronologically, of all the different kinds of apples we bring in each year. In 2013, the Co-op hit an all-time record, with 92 varieties! We buy from big local orchards like Samascott—where we’ve been sourcing fruit for over 30 years—Knight Orchards, and Indian Ladder, and from smaller orchards that bring their stock to the Menands Wholesale Farmers Market. “We’re always asking them, ‘Whaddya got that’s new?’” Gayle says. “You have to hit everyone up for anything weird.”

Committed as she’s been to offering more apple varieties than any other retailer we’ve ever heard of, Gayle favors some of the older and more finicky apples that don’t necessarily taste quite the same, year to year. “We want people to try things, so we encourage them to mix the varieties together.” She’s referring to our many apples that are all under the same PLU #4890, which you can throw together in a mixed bag. “There’s usually something about an apple that’s good,” Gayle says.

But to keep them that way, we store them in our refrigerated case, and so should you. Gayle points out that “they may look pretty in a bowl, but they won’t have good flavor,” unless you keep them cold.

Which reminds us—apples are beautiful, right? Some are striped, some are spotted, some even look like a nebula—Gayle says that when she really retires and takes up painting, she’ll start with a depiction of the Melrose apple.

And what’s her favorite? The Ashmead’s Kernel, a deeply russetted variety that we can look forward to later on in the fall. An apple a day is pretty much our rule, around these parts.

November 14, 2014 | Teaching Kitchen

Sometimes, cooking depletes the nutritional value of our favorite fruits and veggies. In this class, learn to make delicious dishes that require no cooking and are packed with vitamins!

winter craft market December 6, 7, 13 & 14 | Community Room

This holiday season, we’re offering four different craft market events, where you can find local handmade goods like pottery, clothing, jewelry, stained glass, and more! And the artisans will be on hand to tell you about each and every item. Come check it out and find gifts for everyone on your list!

Save Your Own Seed: invest in the future

by Rebekah Rice Co-op member since 1992

by Molly Eadie

I’ve been saving seeds Co-op member since 2014for several decades, without any fancy equipment, and I find that it’s an easy way to be more connected to what I grow and what I eat. Why would you want to save your own vegetable and flower seeds? Is there an easy way to get started? Can you save everything? Is it too late to do it this season? In this article I’ll not only cover those topics, but also teach you how to do one piece of semi-advanced seed saving (fermenting to save wet seeds).

Is it too late to do it this season? Even if you haven’t deliberately left plants to go to seed, you may well still have an array of possibilities, especially among your flowers. Marigolds, zinnias, morning glories, poppies, sunflowers, lettuce, escarole, and arugula tend to bolt (that means stretch up and go to seed) in my gardens, regardless of my attention to cleanup.

Is there an easy way to get started? All of these can be saved by simply harvesting the dry seeds or pods of seeds before they self-seed onto the ground.

I typically cut the stalks of seeds before they are fully dry and place them into a labeled paper bag. When they are fully dry, they’ll shake out into the bottom of the bag and you can store them in a regular envelope without the stems and dead leaves.

Can you save everything? It’s only fair to tell you that if the original seed was a hybrid, the new plants will be unlikely to resemble the parents. And, if you have lots of varieties of each thing, you’ll be developing some accidental hybrids of your own if you do it with-

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Illustration by Meg Sodano, Co-op Member since 2013.

out planning ahead. Some of these are awesome, so don’t be afraid to plant them and find out! My glorious sunflowers range from clear yellows and golds to the darkest and murkiest deep reds and browns, through streaky wonderfulness… no problems with that. And the best-tasting flowering mustards I’ve grown in my whole life were an accidental cross between broccoli rabe and some other mustard that must have been blooming at the same time. (See warning about brassica seed saving below.) It germinated on its own and my CSA was thrilled with the flavor and appearance. I only wish I could duplicate it!

Do you still have some delicious heirloom tomatoes growing? Because of their flower structure, they most frequently self-pollinate, so seeds saved from these are usually like their parent (not always, but that’s part of the excitement). This is also true of open pollinated peppers and eggplants, so try them all.

Here’s how you save wet seeds: Select a fruit that has characteristics that you like, from a healthy plant. (I would not select a tomato from a plant with blight, or one with cracked skin. It should taste good and look good.) For a tomato, just squeeze some of the pulp into a jar, add water, label the jar, and give it a day or two to ferment.

Eggplant pulp takes a bit longer to ferment, and pepper seeds can often be saved without the fermentation step. When the seeds are free of the surrounding material, dump the mess into a kitchen strainer and run water through it until the seeds are clean.

Then, fold a paper towel in quarters, label with permanent marker, and press it onto the seeds in the strainer.

They generally all lift out at once. I put the paper towel with seeds stuck to it in a spot where it won’t be disturbed for a few days while it dries. At that point, the seeds can be moved into an envelope, or even just rolled up and rubber banded shut and placed with other rolls into a ziplock bag to await next spring.

Coop Scoop

You are probably wondering what not to save. Brassicas such as mustard can readily cross with genetically modified brassicas such as canola. You need to know what is growing in the full mile around your garden if you plan to save brassicas. Squashes have separate male and female blossoms, so they depend on bees for pollination.

Cross-pollination is the norm, and the bees make some amazingly inedible crosses. Because squash plants take up a lot of room, you probably will not want to give up the space to the many unknowns that will result. (If you want to save squash seeds next year, plan ahead and tape buds shut before they open, then use the male flowers as a wand to hand-pollinate the females and tape them shut again. The seeds themselves are saved the same way as with tomatoes - put the seeds with any attached pulp into a container of water, give it a day for the pulp to ferment a bit, then rinse off the seeds and dry them and store them.)

Why would you want to save your own vegetable and flower seeds?

There are lots of great, local, organic seed companies that I love to support.

Yet I still choose to save seeds, and crave the adventure inherent at doing so on a small scale. By saving the very best of my own fruits and vegetables, I am gradually developing some special, one-of-a-kind, varieties. As I work with nature to co-create new varieties, I am participating fully in an ancient cultural practice.

Jean’s Greens Herbal Tea Works

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Teas, essential oils, tinctures, and a variety of supplies for making your own products.

$5.00 off

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run for the Board!

Green Martha Professional Organizing

Recipe

member forum

clip and save!

Thai Style Kabocha Squash Ingredients 1 medium kabocha squash (about 2 pounds)

1/8 teaspoon salt 2 teaspoons rice vinegar

1/4 cup cilantro, roughly chopped Freshly ground black pepper

directions 1. Preheat oven to 425°F. 2. Cut the squash in half. Scrape out seeds. Peel each half and cut into 1/2-inch cubes. Place the cubes on two rimmed baking sheets. Peel the shallot and cut into slices. Mix the shallot slices & kabocha chunks.

3. Drizzle the squash and shallots with oil, sprinkle with salt, and toss until evenly coated. Roast for 25-30 minutes, stirring every 10 minutes, until the squash is browned and soft. Transfer to a medium bowl.

4. While the squash roasts, whisk together rice vinegar, lime juice, and sugar in a small bowl. Drizzle over the squash and shallots and add the cilantro. Season with lots of black pepper and stir to combine.

Serve warm or at room temperature.

The Board is an integral part of the running of our cooperative. We need dedicated and qualified members to fill the directors’ seats so that we may further our cooperative success. Eligible candidates must be Members in good standing (up to date on work requirements and share payments), have a familiarity with our bylaws, and be able to commit 20-30 hours a month furthering our cooperative principles. We are especially looking for candidates with legal, agricultural, food policy, retail, non-profit, and/or business experience, with a great desire for our continued success.

First up we have an election scheduled for October 26th to fill the seat left vacant by a director’s resignation. Then, in April we have our Annual Board Elections at which time at least three seats will be open. At the time of this writing, several talented and committed candidates have expressed interest in the October elections and we look forward to seeing who is interested in April.

If running for the Board is something you’ve considered, I encourage you to come to the October Membership Meeting to hear from the candidates and see if you would be interested in running in April. Even if you are not interested in running for the Board, Member participation is essential, so please come and vote. Any interested parties can contact either myself, Erin Shaw, at efshaw29@gmail.com, or Karen Roth at karenroth25@gmail.com.

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Recipe adapted from www.eatyrgreens.com

www.hwfccoopcomm.boardhost.com

photo courtesy of Community Playthings

1/4 teaspoon sugar

Here, once again, is our annual push to get interested Members to run for the Board of Directors. The only thing that has changed is that this year it’s coming at you earlier than ever (oh lucky you, Coop Scoop reader).

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Did you know there is an online place to share your ideas, comments and suggestions with your Co-op community? Join the conversation by going to:

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hundreds of youth that participate in our free summer programming designed to connect participants to the intricate miracle that is our living planet and their own power as agents of positive change in the community. We also run a Black and Latino Farmers Immersion for aspiring adult farmers. By intensively managing our fragile mountain soils, we are able to feed 60 families through a farm share (CSA) model. We accept SNAP/EBT for our shares and deliver directly to families from the neighborhoods of South End, Arbor/West Hill of Albany, and North Troy – which are termed “food deserts” for the scarcity of affordable, fresh food options.

Arriving “Home”:

Soul Fire Farm in Grafton, NY

by Leah Penniman Co-op member since 2012

Kareem arrived on the farm last month with 13 of his Albany peers, full of excitement and trepidation. We asked him to find an object from the natural environment that represented how he felt that day and bring it to a circle of sunny benches for an introductory conversation. Kareem hesitated for words during those initial minutes, explaining later that he does not usually talk in front of groups and was significantly outside of his comfort zone far from the pavement of Albany’s South End. We toured the farm and the young people quickly saw that their gleaming sneakers would be ruined in short order and the courageous idea to go barefoot spread.

Amidst giggles, warm mud oozed between toes and worms found their way into hands. The spoken content of the tour was nearly drowned out in deference to the more compelling tactile experience of land connection.

The rest of the day was filled with 10

“hands on the land” practical farming experience, cooperative preparation of a vegetable-rich meal, spontaneous group dance, and creative live commercials serving as an antidote to corporate media’s promotion of food that kills.

At day’s end gratitude circle, Kareem found his voice. He shared an experience so profound that the truth of it alone justifies the immense grit that Soul Fire Farm’s existence demands.

Kareem explained that when he was very young his grandmother had shown him how to garden and to gently hold insects. She died long ago and he had forgotten these lessons.

When he removed his shoes on the tour and let the mud reach his feet, the memory of her and the memory of the land literally travelled from the earth, through his soles, and to his heart. He arrived “home.” He is currently wrapping up a summer with YouthFX where he is creating a documentary on honoring the memories of our ancestors.

Recipe

Black Bean Pumpkin Soup Ingredients Three 15 1/2 ounce cans black beans (about 4 1/2 cups), rinsed and drained 1 cup canned tomatoes, chopped 1 1/4 cups chopped onion 1/2 cup minced shallot 4 garlic cloves minced 1 Tbsp plus 2 tsp ground cumin

Currently our food system is in the control of a small number of massive corporations, which are beholden to private profit, not public good, and certainly not to the welfare of people of color and the economically disadvantaged. It should not come as any surprise then that 40 million households in this country suffer from lack of access to adequate food, termed food insecurity. This impacts people of color disproportionately. About 10% of Black and 10% of Latino families experience food insecurity, three times the rate for white households.

Similarly, food related illnesses, such as obesity and diabetes, disproportionately affect people of color. Food workers of color are more likely to work over 40 hours per week, make sub-minimum wage, and have no paid sick days or health insurance. Further, the number of black farmers has declined precipitously, from 14% of agricultural producers in 1920 to less than 1% today. Black land loss is currently over 12 million acres and rising.

We invite you to join our next community skill share day and learn more about the farm, at www.soulfirefarm. com.

1 teaspoon salt

Ase.

a 16-ounce can pumpkin puree

Soul Fire Farm is attempting to do our small part to dismantle the oppressive structures that dominate the food system and rewrite the story of disenfranchisement. Kareem is one of the

* Ase is a Yoruba word, representing the sacred power to act or make things happen.

Coop Scoop

*

1/2 teaspoon ground black pepper 1/2 stick (1/4 cup) unsalted butter 4 cups veggie broth 1/2 cup dry Sherry

Soul Fire Farm is a family farm in Grafton, N.Y., committed to the dismantling of oppressive structures that misguide our food system. We are a community resource, a vessel for education, and grow our life-giving food using ecologically sustainable methods. With deep reverence for the land and the wisdom of our ancestors, we act in solidarity with people marginalized by food apartheid. We bring diverse communities together on this healing land to share skills in sustainable agriculture, cooking, and natural building, and contribute to the movements for food sovereignty and community self-determination.

1/2 pound cooked ham, cut into 1/8inch dice (optional) 3 to 4 tablespoons Sherry vinegar

directions 1. In a food processor coarsely puree beans and tomatoes.

2. In a heavy bottomed pot, cook onion, shallot, garlic, cumin, salt, and pepper in butter over moderate heat, stirring, until onion is softened. Stir in bean puree. Stir in broth, pumpkin, and Sherry until combined and simmer, uncovered, stirring occasionally, 25 minutes, or until thick enough to coat the back of a spoon.

3. Just before serving, add ham and vinegar and simmer soup, stirring, until heated through. Season soup with salt and pepper.

Serve garnished with sour cream and toasted pumpkin seeds.

autumn 2014

Recipe adapted from www.smittenkitchen.com

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Cooking with Kids

producer profiles

by Meghan Breen Co-op member since 2007

Cooking with kids may feel daunting or exciting, or often both! Here are some tips to help make the experience of cooking with kids a special and memorable time.

As a mom who home-schools my older kids (8 and 6 years old) and is a fulltime at-home parent to my younger two (4 and almost 2 years old), I have done my fair share of preparing food with a group. And since these kiddos are pretty much always hungry, it serves me well to teach them as much as I can now so that they can start taking over some of this work and actively help in the life of the family.

But whether you are a stay-at-home parent, a working parent, a homeschool parent, a child-care provider, or a grandparent, try to make some time to have kids join you in the kitchen.

When you work together to create something, whether it is muffins or a meal, remember: They are learning so much more than cooking. They are soaking up the family’s cultures and traditions, as well as the brain-work behind any adaptations or alterations you are making.

IF YOU ARE JUST STARTING OUT cooking with kids, pick a simple recipe! This may seem like a no-brainer, but so many recipes look fun or cute and are really far too complicated for little ones. And there is nothing worse than feeling like you have to hover over exact measurements, lest you have a baking disaster on your hands.

INVOLVE KIDS in the planning. Even small children can chime in here. It need not be a detailed weekly meal plan, but they can certainly help plan the snacks or lunches for the week, working their way up to dinners. Then begin the conversation of where to get the ingredients.

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by Pat Sahr Co-op member since 2005

organic valley Organic Valley had its origin in 1988 in Wisconsin, where a small group of farmers with a shared love of the land and a belief in sustainable agriculture came together to form a cooperative.

In time, Organic Valley became the number one source of organic milk in the nation. It now comprises 1,834 farmer-owners located in 32 states and three Canadian provinces.

START WITH THE SOURCE. Where is the food coming from? Ideally, you can go to a garden, community garden plot, farm, or orchard, and pick some of your ingredients.

INVOLVE KIDS in the shopping. If you can’t directly source the ingredients, what better place to get them than from the Co-op! We love to shop the Bulk Department. My older two kids now do much of our bulk shopping. They can scoop, fill, and label what we need for our meals. They love this independence and it makes shopping fun! For the rest of the items, the kids split up the list. The non-reader has pictures and the reader has a list, and they help to locate and select our food.

ENJOY the baked treat, snack, or meal you made together in a special way. Set the table together and light a candle.

barkeater chocolates Deb and Jim Morris founded Barkeater Chocolates in 2008 in North Creek, New York.

As we head into autumn and holiday celebrations and all the yummy food that awaits, keep the little ones in mind and make something together!

And remember, these are memories you are making, not just meals.

They use the highest quality chocolate with ingredients that are natural, often organic, without any fillers.

They began with handmade truffles, and quickly expanded the lineup to include Grown-Up Peanut Butter Cups and hot cocoa mixes, followed by Barkeater Bars in five different flavors and a selection of chocolate barks.

EMBRACE THE MESS! Whether working with one kid (or in my case, four) there will always be a mess. If you are tired or it is late in the day and patience is thin, this is not the day to start a cooking project. But if you are ready to take on a cooking or baking project with the aid of not-so-skilled little hands, know it will involve spills and such. Knowing this ahead, and gently reminding them to help sweep, wipe down counters, etc., when you are all finished is a sure way to enjoy this time together.

photos by Andrew Franciosa

saratoga gluten free goods Saratoga Gluten Free Goods is a specialty wholesale business, owned and operated by MaryAnna O’Donnell, Jeanne Daley and Robert Averill. Its fresh gluten free breads, rolls and desserts are delivered weekly to Honest Weight and many restaurants and retail establishments throughout the region. These products are not only free of gluten and preservatives, but are also made from ingredients that are organic, GMO-free and locally grown.

Organic Valley works with dairy farms in 8 regions across the country, and Honest Weight gets Organic Valley dairy products from farms in the Northeast Region, like Odd Duck Farm. Look for these items in the dairy section of the store and be assured that you will be buying high-quality organic products and supporting regional sustainable agriculture.

Whenever possible, Deb and Jim source locally-produced ingredients for their chocolates and have formed a small network of local food producers.

The business has grown steadily over the past 6 years, from offering just a few truffle choices to now producing tens of thousands of pounds of confections annually. You will find a selection of Barkeater confections at the Co-op, and can also check out www.BarkeaterChocolates.com.

The business had its start in 2008 at the Gansevoort Farmers’ Market. MaryAnna and Jeanne, whose families deal with gluten intolerance, had created products that were far tastier than the gluten free brands they found in stores. As their business grew, they were joined in 2010 by Robert Averill.

If you are gluten sensitive, suffer from celiac disease, or simply want a tasty alternative to wheat products, look for Saratoga Gluten Free Bakery Goods in the bread aisle at Honest Weight.

Co-op member since 2009

Coop Scoop

autumn 2014

13

Turkey Time

the grocery store, then the $5-7 per pound ticket on a pastured turkey seems expensive. However, the farmer selling it isn’t getting rich off you. He or she is selling it based on the farm’s expenses (and grain is VERY expensive these days!). Factory birds from the grocery store are not cheap, either.

The price is a ruse. You pay for industrialized food ahead of time through your taxes. I guarantee that once you get home, experience the amazing flavor, the ease of cooking, and the fact that you don’t suffer gastrointestinal illness after (as so many folks do with factory farmed birds), you will agree the price was worth it.

by Shannon Hayes by Shannon Hayesat Sap Bush Hollow Farm Author and farmer

3. KNOW what you are buying. If

THE MOMENT IS AT HAND …

It is time to process the turkeys, which hails the official end of this year’s growing season. Our farm valley will finally fall silent over the next two weeks, and following our family Thanksgiving feast, we will rest.

For nearly twenty years now, our family has been raising turkeys out on pasture. We have gone from being a quirky local anomaly, to just one of thousands of independent, small, ecologically-focused farmers who are making turkeys available to their neighbors around the country.

Every year at this time I am reminded how this local food movement is really growing and taking hold of our culture, and I am filled with gratitude as more and more folks beat a path to a local farmer. And as more and more of you prepare to celebrate with a local pasture-raised turkey for the first time, this list of tips becomes increasingly in-demand.

PASTURED TURKEY COOKING TIPS: Helpful hints for when you buy (and roast) your pasture-raised Thanksgiving turkey Please note that my cookbook, Long Way on a Little, contains my easiest, most delicious turkey recipe ever, plus scads of recipes for using the leftovers!

1. PLEASE be flexible. If you are buying your pasture-raised turkey from a small, local, sustainable farmer, thank you VERY much for supporting us. That said, please remember that pasture-raised turkeys are not like factory-farmed birds. Please be forgiving if the bird we have for you is a little larger or a little smaller than you anticipated. Cook a sizeable quantity of sausage stuffing if it is too small (a recipe appears below), or enjoy the leftovers if it is too large. If the bird is so large that it cannot fit in your oven, simply remove the legs before roasting it.

2. BALK about the price in private.

Look, I’m not going to lie. If you are used to picking up a free turkey from

you don’t personally know the farmer who is growing your turkey, take the time to know what you are buying!

“Pastured” is not necessarily the same as “free-range.” Some grass-based farmers use the word “free-range” to describe their pasture-raised birds, but any conventional factory farm can also label their birds “free-range” if they are not in individual cages and have access to the outdoors – even if the “outdoors” happens to be concrete pads outside the barn door, with no grass. “Pastured” implies that the bird was out on grass for most of its life, where it ate grass and foraged for bugs, in addition to receiving some grain.

4. BRINING and basting are optional.

If tradition dictates that you season your meat by brining your bird and basting it as it roasts, by all means do so. However, many people brine and baste in order to keep the bird from drying out. This is not necessary, though, and basting only wastes energy as you continually open the oven door. Pastured birds are significantly juicier and more flavorful than factory farmed birds. You can spare yourself this extra step as a reward for making the sustainable holiday choice! (By the way, those turkey roasting bags are not necessary, either.)

5. MONITOR the internal temperature. Somewhere along the line, a lot of folks came to believe that turkeys needed to be roasted until they had an internal temperature of 180 degrees Fahrenheit. Yuck. You don’t need to do that. Your turkey need only be cooked to 165 degrees. If the breast is done and the thighs are not, take the bird out of the oven, carve off the legs and thighs, and put them back in to cook while you carve the breast and make your gravy. That holiday myth about coming to the table with a perfect whole bird and then engaging in exposition carving is pretty darn unrealistic. Just have fun and enjoy the good food.

6. COOK the stuffing separately. I know a lot of folks like to put the stuffing inside their holiday birds, and if Thanksgiving will be positively ruined if you break tradition, then stuff away.

However, for a couple of reasons, I recommend cooking your stuffing separately. First, everyone’s stuffing recipe is different. Therefore, the density will not be consistent, which means that cooking times will vary dramatically. If you must stuff your bird, allow for about 12-15 minutes per pound cooking time, but be assiduous about monitoring the internal temperature of the meat and the stuffing. Due to food safety concerns, I happen to think it is safer to cook the stuffing outside the bird. Plus, it is much easier to lift and move both the bird and the stuffing when prepared separately, and to monitor the doneness of each.

Rather than putting stuffing in my bird’s cavity, I put in aromatics, like an onion, carrot, garlic and some fresh herbs. When the bird is cooked, I add these aromatics to my stock pot. The aromatics perfume the meat beautifully, and the only seasonings I end up using on the surface are butter, salt and pepper.

7. DO NOT cover your bird! Covering it with tin foil will only make the skin rubbery and soggy.

8. NO NEED to flip. I used to subscribe to a crazy method of first roasting the bird upside down, then flipping it over to brown the breast.

The idea was that the bird would cook more evenly, and the breast wouldn’t dry out. When I did this, the turkey came out fine. But I suffered seconddegree burns, threw out my back, ruined two sets of potholders and nearly dropped the thing on the floor.

Pasture-raised turkeys are naturally juicy. Don’t make yourself crazy with this stunt. Just put it in the oven breast-side up like you would a whole chicken, don’t cover it and don’t overcook it. Take it out when the breast is 165 degrees (see above). If, despite the dissuading comments above, you still want to show off the whole bird, then bring it into the dining room, allow everyone to ooh and aah, then scuttle back to the kitchen and proceed as explained above.

9. BE READY for faster cook times.

Pasture-raised turkeys will cook faster than factory-farmed birds. Set the oven temp for 325 degrees and figure on 8-10 minutes per pound for an un-stuffed bird, 12-15 minutes per pound if stuffed. Don’t worry — it WILL brown! But remember: oven temperatures and individual birds will always vary. Use an internal meat thermometer to know for sure when the bird is cooked. For more help with cooking your turkey, don’t forget to refer to my books: Long Way on a Little or The Grassfed Gourmet. Both contain turkey recipes.

11. USE a good-quality roasting pan. If this is your first Thanksgiving and you do not already own a turkey roasting pan and cannot find one to borrow, treat yourself to a really top-quality roaster, especially if you have a sizeable bird. Cheap alumi-

num pans from the grocery store can easily buckle when you remove the bird from the oven, potentially causing serious burns or other injuries in efforts to catch the falling fowl. Plus, they often end up in the recycling bin, or worse, landfills. If you buy a good quality roasting pan, you will not regret it.

12. PICK the meat off the bird before making stock. If you plan to make soup from your turkey leftovers, be sure to remove all the meat from the bones before you boil the carcass for stock. Add the chunks of turkey back to the broth just before serving the soup. This prevents the meat from getting rubbery and stringy. For an extranutritious stock, follow the advice offered in Long Way on a Little.

13. HELP is available. In recent years, our home seems to have become the unofficial Pasture-Raised Thanksgiving Hotline. Please do not hesitate to write to me with your questions at sapbushshannon@gmail.com. I make a point of checking email three times a day right up through Thanksgiving Day (I stop around noon), so that I can promptly respond to your questions or concerns. Please make sure you write “turkey question” in your subject heading so that I spot it quickly. Enjoy your holiday!

Natural Blessings

by Mary Theresa Julien Co-op member since 2011, Practicing Herbalist, deeprootherbal@gmail.com

Our senses are sharpened in the fall.

The crisp air puts our bodies on notice that the cold winter is approaching. Darkness comes earlier, making us subtly more alert, and our instincts respond as we fatten up like bears in preparation for the coming cold.

It’s certainly a good time to strengthen our immune systems for the pending cold season. Our immune system includes the spleen, thymus gland, bone marrow, and a comprehensive network of lymph nodes. It sustains white blood cells, which scour for cells that seem to be infected or have developed cancerous symptoms, as well as large white blood cells known as macrophages, which eat up damaged or diseased cells. Our immune system is active 24/7, and is very responsive to conscientious support and fortification through diet, exercise, adequate sleep, and minimal exposure to toxins.

Fresh fruits and vegetables supply an assortment of antioxidants and nourishment that support immunity.

The immune system is dependent on quality proteins and healthy fats, particularly monounsaturated fats like 16

the ones present in extra virgin olive oil. Studies have shown that eating a serving of yogurt with live cultures every day makes the immune system stronger. At the same time, it is advisable to decrease our consumption of processed, sugary foods. Even a single serving of sugar lowers the defenses of the immune system considerably for many hours.

Using supplemental herbs can help our bodies fight infections, and some herbs in particular are loaded with immunity-boosting nutrients and compounds. Something as simple as steeping slices of fresh ginger for 10 minutes in our tea every day will help stimulate our energy, circulation, and warmth. Garlic is another important immune system stimulant, as well as a natural antibiotic. Michael Tierra suggests that garlic in its fresh state is most potent, and that garlic should not be boiled, though I know people who swear by garlic soup for colds and flus. Rosemary Gladstar recommends cooking with garlic and onions at the first signs of illness.

Echinacea is also widely accepted as a supporting remedy for colds and flus.

Richard Mabey has this to say about echinacea: “Research shows that it stimulates the production of white blood cells, which fight infection, and that the polysaccharide (found in echinacea) has an anti-viral activity.” It is also an active blood purifier, helping us resist infection. By using the stimulant effect of ginger along with the anti-viral properties of garlic, as well as the blood-purifying abilities of echinacea (Echinacea angustifolia), we can support our bodies in multiple ways, and enable our natural defense and repair mechanisms to function optimally. As Albert Schweitzer said, “We are at best when we give the doctor who resides within each patient the chance to go to work.”

Elder is another important herbal friend to have as the cold and flu season approaches. Honored throughout time and in many cultures, elder has many virtues. Studies have demonstrated that elderberry defends against viral infections. It is also high in flavonoids and antioxidants.

Elderberry syrup can be taken to help prevent colds and flus, and to speed up recovery. The syrup is available at the Co-op, or you can make your own from dried berries found in the Bulk Department. The following recipe is from Mountain Rose Herbs, another quality source for herbal products.

Put 1/2 cup of dried elderberries, 1 cinnamon stick, 5 cloves and 1 tablespoon of fresh grated ginger in a pan along with 2 cups of water. Bring to a boil, then uncover and simmer for 20-30 minutes until the liquid is reduced by half. Strain into a bowl, cool slightly, then stir in 1 cup of honey.

The honey adds another healing component in that it is helpful for coughs and sore throats, and the cinnamon, cloves and ginger are warming to the body. Store in a clean, dry bottle in the refrigerator. You can take up to a tablespoon per hour when sick or 1 taCoop Scoop

blespoon every day to ward off colds.

The author of this recipe suggests that the syrup will keep for a couple weeks. Although syrup does have a somewhat short shelf life, I’ve kept it successfully in the fridge throughout the winter. In any case, it’s so yummy that it’s likely to get used up quickly!

When the natural world beckons us to prepare for winter, there is much that we can do. Investing in a healthy lifestyle brings many happy returns.

Herbal remedies may require a bit more effort but they can be very rewarding as well. As we learn how to work with and strengthen our bodies, we are very likely to see our overall health and vitality respond very favorably. So don’t forget to drink plenty of liquid, exercise regularly, get enough sleep and count your blessings!

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Entertaining, Co-op Style

by Cara Benson Co-op member since 2014

Illustration by Meg Sodano, Co-op Member since 2013.

IT’S A FAMILIAR THEME:

PEOPLE:

Modern world living disconnects us from each other and from the earth.

We’re slaves to technology, automatons pushed through a commercial stream of sameness. We hear time and again that face to face contact, hands on living, is a declining practice.

While many of us actively strive for a considered balance between analog and digital, here’s a friendly reminder to make connecting with others a priority, especially as we turn away from summer. What follows is a starter kit, a handful of thoughts on people, food, visuals, and activities to inspire you to get the party started. After all, harvest and holiday season are upon us so there’s ample reason to ask your friends to eat, drink, and make merry with you.

Co-op members are often collaboratively oriented folk so a first thought about hosting can be to do it with others. A group. Two buddies. You and a partner. Certainly it can happily and proudly be you, sharing your space and self by inviting others to join in. Some of the funnest times I’ve had were putting on a spread for two girlfriends in a cramped apartment. Once, a roommate and I stuffed twenty people into our walk-up, and everyone who was there still talks about that night.

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FOOD: There’s always the potluck option. It’s low maintenance and includes everyone as hosts. This way people can also take care of their dietary needs if they’ve got them by bringing something they know will work. Ask comers to bring extra to share.

If you want to put on the spread, I’m all for keeping it low maintenance so I can actually be with the people I’m with. A great starter is cheese.

Soft, hard, something pungent; a few plates with an arrangement of choices framed by bunches of purple grapes and piles of crackers are a standard for a reason. For vegans or those with dairy sensitivities, a plate of sundried tomatoes, artichoke hearts, and olives on toothpicks with serving toasts is tasty.

It wouldn’t be a harvest or a holiday happening without root vegetables.

Whether baked or roasted as a side dish or cooked with a protein as a main course, potatoes, rutabaga, carrots, parsnips, and beets are in order.

I’m a huge fan of pan-roasted veggies.

Brussels sprouts, mushrooms, red potatoes, and red onions sautéed in olive oil, garlic, celery salt, and rosemary almost compensates us for the shortened days. To add protein to make a more substantial dish of it, try toasted pecans, cashews, or almonds.

Meat eaters go for birds this time of year and the Co-op stocks up for the high traffic events.

birch branches upright in a vase are a perfect receptor for arranging string lights into festive shapes.

ACTIVITIES: In addition to talking and eating, it can be fun to inject some extra doings into the mix. Put out quotes on decorative paper around the room or table. Everyone can read theirs aloud.

Or play Exquisite Corpse, the surrealist poem game. Each person writes a line on paper, folds the top over the line, then passes it on. The next person adds a line without knowing what came before, folds the paper over again, and so on. Once it’s gone around, enjoy the finished product!

If you just can’t manage your own shindig, not to worry. Pull up a chair at the Co-op café. Lots of good food and friends here!

Diverse SPEAKERS All Day

cooking & fitness demos

vegan food & vendors

10AM - 5PM

SAT November 15th 2014

Offering classes in: Iyengar Yoga All Levels + Gentle, Senior Vinyasa Flow, Kripalu Yoga , Kirtan and Dance

Dessert? Simple. Apples and pumpkins. Cinnamon. Nutmeg. Pies. Order ‘em or bake ‘em. Either way works. (My partner likes to say he slaved over a hot debit card all day.)

540 Delaware Ave. Albany, NY 12209

For Information: www/THEYOGALOFT.NET

VISUALS: How about some aesthetic treats to please your guests? A no-brainer but easy to overlook: flowers. These can range from prearranged bunches to mini-pots of planted trees. For harvest time, a few handfuls of cropped wheat tied with ribbons can be perched about for a seasonal touch.

Pine boughs fill me with glee. Wait for a windy day, and you can usually find some strewn about. Or slim

Call: Gerry 438-2557 Marge 482-8124

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Coop Scoop

autumn 2014

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member profile irene ferrell, Multiple Depts.

Co-op member since 2007

Interview by Shanna Goldman Co-op member since 2002

Irene Ferrell fills up the Co-op with laughter and exuberance and some real talk about taking health seriously. If you can pull her away from one of the five simultaneous conversations she is having with other members, you’ll learn a lot. I certainly did.

s: What made you join? i: After visiting (the Co-op) from time to time, I was experiencing some health issues and I wanted to know what to do about them, so finally i went to “the Book”. s: The Book? i: In the Wellness Department, it’s like the Bible. Check it out. I starting reading up on different things/ailments and found that the food that I was consuming was making my health issues worse.

After reading about what I should eat, I decided to become a vegetarian. That’s when I said, okay, I better become a member so I can purchase some of these items, and I have been here ever since… that was probably back in 2006. Eventually I became a vegan. In fact: plug! On October 12th, I will be doing a workshop called “The Vivacious Vegan.” s: Are you from the area? i: I’m from Albany, went to all Albany schools and the College of Saint Rose, for music. I lived in Smyrna, Georgia, and it was so beautiful, but I moved back and became a music teacher with the Albany School District. I actually ended up working with a lot of the kids who weren’t the right fit for the drama program. I wrote and directed a musical with them, called “From Pharaoh of Africa to President of America, This is Your History.” There was no budget, so I did it all: the costumes, choreography, everything.

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These kids, you know, it took a lot. One of them needed to bring her niece to practice because she didn’t have a babysitter. Fine, you become flexible. I had my phone stolen while we were working on the play… since there was no money for any equipment, I would use my iPhone so the kids could hear the music, and one day while they were listening to it, someone stole it. But the next day it was returned, because the kids got together. It meant a lot. My brother had been murdered by a former student of mine in 2009. That was really hard, and in a way, working with these kids on this play, it was a really important healing process for me. We ended up having 250 people come out to see the performance. It was amazing.

s: Are you still teaching now? i: Well, now I do private lessons. But I’m also starting a new business, “Ferrell’s Footwear for your Sole.” Sizes 10-16. s: Oh, so big sizes? i: No! Superior sizes, Shanna! I’m starting out with flip flops. And then moving on to shoes. I make all the shoes myself.

Eventually I hope to employ disabled and elderly folks who are sort of forgotten by mainstream businesses and need to feel useful. I also want to give jobs to African American men. There are so many of them who are not working. In fact, at some point, I’d love to hand the business off and start something new. I have so many ideas! s: Okay, so lets talk about diversity and the Co-op… I’ve often felt that it’s a challenge for the Co-op to build a diverse clientele, of people without much money and also people of color, especially those who live right in Albany. i: Well, first, if people tell me that it isn’t affordable, it means they are not willing to give up their time. I wouldn’t be able to talk to you today, if it wasn’t

from the

suggestion box Q: Deli: Scoop ice cream cones,

Q: How’s it coming with HWFC

baseball caps?

A: We now have them out for sale with our other HWFC merchandise near the Service Desk.

for the information I got here and the way it changed my life—I don’t want to get into the actual ailments, but I would have so many medical bills, and who knows, I might be in a wheelchair.

Health should be a priority, and then recreation. I think that people take health for granted…like it should just be there…and its not!

As far as diversity, I think its a thing that you have to invest in. Having more people of color here at all levels: members, staff, management, will bring more people in.

Like, with me, people sometimes ask, why are you a member, aren’t you the only black person there? But then when I tell them about it, they start asking me about their health problems and looking for advice…what can I do for high blood pressure, etc., and I invite them in here.

The grandmother of one of my former student’s comes in to get beet juice now on a regular basis and she no longer has to take one of her medications.

I think people associate health with high prices and don’t understand that we work together. But people need to see people who look like them to feel welcomed. I think the Co-op has taken steps towards that, but there is always room to grow.

Coop Scoop

Q: Please give whoever is responsible for the smoky maple seitan sausage and vegan hot breakfast options a raise! Or at least throw them a party.

A: Thank you for the compliments! This team member just developed a great new recipe for vegan breakfast sausage.

Check out our new vegan breakfast sandwiches!

Q: Thanks for adding a water

cooler to the cafe area. I’ll definitely bring my water bottle with me when I lunch here next time.

A: We’re glad that you’re enjoying the water. Stay hydrated!

Q: I beg you to end the clipboard/

pencil system!

A: Some people use stickers, others use clipboards, and some even use their phones to record PLUs. Our extensive Bulk Department will always require your participation.

Q: Please put at least one decaf

coffee on sale in the Bulk Department each month.

A: Our coffee sales are manufacturerdriven. When they place an item on sale, we pass the savings on to the customer.

We agree there is an imbalance with fewer decaf options regularly on sale.

We’ll seek ways to offer decaf on sale more often. autumn 2014

Q: Why does my mom have to be

with me to take a sample?

A: We want to be sure that children don’t receive samples to which they may be allergic.

Q: Co-op Crew: Would love to see

a green cleaning products class/ event/trial! Many thanks!

A: We love offering these classes and have had three so far this year. Please keep your eyes peeled (and watch our class calendar) for one in the coming months.

Q: Please show the movie “A Place

at the Table.”

A: We screened this film as part of our Food for Thought series some time ago.

You may want to check out this series, which occurs on the third Thursday of every month at the Linda Auditorium.

please?

A: Although this is a great idea, we don’t have a freezer in the Front of House. We will certainly keep this in mind for longer-term planning.

Q: I miss the scarves, jewelry,

handcrafts and housewares we used to have. I bought most of my presents here!

A: We miss them too! We’re working hard to allocate space to bring all those things back. It will take some time. In the meantime, check out our Winter Craft Markets in December!

Q: Food truck, please.

A: We love this idea and are exploring the feasibility of creating one.

Q: Soap nuts for laundry... any

chance of stocking them?

A: We now have them in stock. Thanks

Q: Build a list of products that we

for the suggestion!

A: Unfortunately (and fortunately!) our

Q: Vegan rocky road brownie made my life complete.

have in the store on the website?

inventory is far too vast to undertake a project of that nature. In addition, many of our fresh products are constantly in flux with the seasons.

Q: More hands-on cooking classes A: Thanks for this suggestion. Our classes are really popular, which makes it tough for us to accomodate hands-on participation. We want to make classes available to all who are interested; but we often feature at least one hands-on class each month, so check the schedule!

A: Thank you! This will be a new staple vegan item.

Thanks to those who’ve made suggestions! You can see all the suggestions and responses on the Suggestion Board posted near our Co-op Cafe.

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RED PINES

TRAINING CENTER

NEED

ce hours?

a branch of the Center for Natural Wellness School of Massage Therapy

Now offering a full line of classes and workshops for

ALL Allied Health Professionals

TYPES OF CLASSES

?

Medical Massage, Shiatsu Massage, Reflexology, Myofascial Release, Energy Healing, Aromatherapy, Self-care, and many more…

HOW TO SIGN UP

“

This is the power of gathering: it inspires us, delightfully, to be more hopeful, more joyful, more thoughtful: in a word, more alive.

?

Easy and secure ONLINE registration makes signing up for classes fast! Visit: cnwsmt.com/redpines.php for info about classes and to register.

CONTACT/ MORE INFO

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Contact Grayce Ray, Director of Red Pines: 518-489-4026 or email: redpines@cnwsmt.com LOCATION: Unless otherwise noted all classes are held at The Center for Natural Wellness School of Massage Therapy located at: 3 Cerone Commercial Drive, Albany, NY

Alice Waters Photo by Jennifer Grainer, Marketing Manager and Member since 2004

518.489.4026 • www.CNWSMT.com/redpines.php

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