Anastasia Rodgers is the new Education and Engagement Specialist at HWFC. They love learning, creating and having as much fun as possible along the way! They can be reached at: education@honestweight.coop
This segment of What’s Fresh is turning its spotlight on Fire Cider and we are fortunate at HWFC to have more than one to choose from.
The term “Fire Cider” was first used in the 1970s by Rosemary Gladstar, a respected herbalist, teacher and author, but this elixir can be traced back to the Greeks and the word “oxymeil” which translates to acid and honey. Regular consumption is reported to assist in strengthening the body's defense system against common illnesses.
Ruth Ann Smalley PhD, is our Content Editor. An educator and writer, with a 4-digit Co-op member number from the early 90s, Ruth Ann offers wellness, writing, and creativity coaching through her practice at www.vibrant-energies.com or www.ruthannsmalley.com.
Fire Cider!
Mathew Bradley is our Layout Editor. He has been the Lead Designer at Honest Weight since the new store. Outside the co-op, he enjoys writing music with his band, tending to his garden, and training his English Cocker Spaniel, Cricket, for field work.
By Pat Ellis
Hany of Hany’s Harvest started by bottling his recipe in 2017 for friends and family. As with many good things, word spread and business expanded to today when Hany’s offers a variety of fire ciders varying in heat and sweetness, from the unsweetened, to Maple Honey, and to the Carolina Reaper, registering 5 chilies on the hot chart.
Weathertop Farm offers a fire cider that is enhanced with Elderberry and Ashwagandha. Weathertop’s recipe also includes locally grown spices and herbs.
We round out our selection with Underground Alchemy as a third option in the Wellness Department. Local herbalist Rebecca Hein makes this, and offers a traditional fiery cider.
Whichever option you choose….Stay Healthy!
As a writer and writing mentor, I have long been drawn to books as a means of connection with others. So, when longtime member-owner Stephen Winters suggested starting an HWFC book club back in 2020 to foster conversation within our community, I was immediately on board. This was at the end of a wearying year of pandemic lockdown, and we were all feeling a need for more human contact, even if virtually. The club ran online for nearly two years! Then Zoom fatigue set in, and we decided to go on hiatus.
Fast forward to November 2024, and I once again found myself with a strong desire to take part in conversations related to principles I believe in. What better place than HWFC with its mission of cooperation and dedication to people and planet to support this connection? Enter Book Club 2.0!
I’m thrilled that this time around we'll be doing it in-person in the
Community Room. The gatherings will take place on the third Thursday of every other month, starting January 17 with Rest Is Resistance: A Manifesto by Tricia Hersey. The March book is What If We Get It Right? Visions of Climate Futures by Ayana Elizabeth Johnson. All books in the series will connect to HWFC mission and principles.
We'll have some light refreshments, share ideas, and strengthen our connection to each other and to the co-op itself as a hub for healthy food and community. In challenging times, I believe we need to stay connected more than ever. It's too easy to isolate and to retreat into fear. Joining together with each other in discussion feels to me like the perfect antidote to feeling afraid.
as you can afford. The Book House of Stuyvesant Plaza has the books available for 20% off for those who mention the HWFC book club. They are also readily available online: I suggest BookShop.org as a source that supports independent bookstores. Member Services also has two loaner copies available for Member-Owners. Contact memberservices@honestweight.coop.
Just follow these simple steps:
• Locate the collection bins near our bike lockers
• Only place clear, clean glass in the bins
• Make sure to remove both the lids and little plastic rings (labels are ok)
I hope you’ll get your hard copy, e-version, or audiobook as I think Rest Is Resistance is spot on for these times. Either way, see you at the co-op January 17!
Cara Benson is a writer and writing mentor dedicated to the well being of the planet. To learn more about her writing or to find out about working with her visit www.carabensonwriter.com.
Seasonal Local Produce
Whether you’ve been able to read the entire book or have an interest in the topic and want to engage in discussion, please join us! Of course it’s encouraged to get your hands on a copy and give it as much time
What could be fresher than all of your favorite produce arriving daily from local farms? (could we include a couple of relevant farm names here?It’s growing season and we’ve got farm-fresh fruits and veggies from all over the area. So, whether you’re looking for nNon-GMO sweet corn, crisp cucumbers, or super juicy, tiny strawberries, we’ve got you covered! Be sure to check out all the beautiful new arrivals next time you’re here.
CHOP at HWFC
By Anastasia Rodgers
Each semester Honest Weight welcomes a new set of students from Albany Medical College’s CHOP program. CHOP is an acronym for “Cooking Healthy Options with Patients” and offers a free, hands-on learning experience to the community in the Teaching Kitchen. Since its inception in Fall 2018, the CHOP program has undergone several transformations, leading to two primary initiatives: Dining with Diabetes and CHOP with Honest Weight.
Dining with Diabetes provides hands-on cooking classes for people with Type 1 and Type 2 diabetes and their families, teaching them how to prepare and enjoy nutritious meals. CHOP with Honest Weight aims to make nutritional education accessible to all, offering budget-friendly cooking classes that encourage healthy meal preparation regardless of socio-economic status.
The CHOP program offers 6 classes annually at Honest Weight—three in the fall and three in the spring—covering topics like protein-rich meals, plant-based cooking, and holiday dishes with blood sugar-friendly options. You can find the schedule listed on the Honest Weight event calendar.
For the upcoming Spring semester, Honest Weight welcomes Kevin, Olivia and Tony for classes on February 1st at 11am, March 23rd at 11am and April 26th at 5pm in Honest Weight’s Teaching Kitchen!
The CHOP series is a part of the students’ Service Learning Program at Albany Medical College. This initiative goes beyond academic learning, immersing students in the realities of community health and well-being. By engaging with local organizations and community members, students develop compassion, empathy, and a deeper understanding of the social determinants of health that impact the populations they will one day serve as physicians. The Center for Disease Control and Prevention (CDC) defines social determinants of health as "the conditions in
which people are born, grow, work, live, worship, and age." These non-medical factors significantly influence health outcomes, encompassing areas such as access to healthy food, quality education, transportation, stable housing, and safe home environments. Addressing these determinants is crucial for reducing health disparities and improving community well-being.
To fulfill their service-learning hours, Albany Medical College students partner with a diverse range of community organizations, allowing them to support critical programs and experience the profound impact of social factors on health. These partnerships expose students to hands-on experiences that foster empathy, adaptability, and a holistic approach to patient care. Students earn service-learning hours in programs across the capital region such as:
South End Children’s Cafe: Through their Cooks 4 a Cause program, addressing food insecurity while learning hands-on about the broader social issues that affect child health and development.
Double H Ranch: Children with life-threatening illnesses and their families are able to relax and connect through recreational programming. Through this work students gain valuable insight into the emotional and social needs of pediatric patients with complex medical conditions.
Capital District Latinos: Students engage with members of the local Latino community, building cultural competence while supporting educational, health, and community-building initiatives.
These are just a few examples of the expansive work Albany Medical College students are doing to engage with their community. HWFC looks forward to continuing to aid them in this endeavor, however CHOP evolves!
Gratitude & Acknowledgement for Fall 2024 Semester’s CHOP Program Students; Allison Haynes and Andrew Rosenweig, alongside their professor Nirav Chaudhari, for their assistance with this article and their work with HWFC!
Our round-up-at-the-register program was launched in October 2021. Since then, the co-op community has raised nearly for local nonprofits. With the introduction of Be the Change, we retired our beloved Envirotokens program which raised $55,651 and saved an estimated 1,112,862 paper bags in six years time. We're so energized by the generosity of co-op shoppers!
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By Natalie Criscione
ometimes we discover our passions and other times our passions find us. Walking through a farmers’ market in 1964 with her new husband, Sue Green was not expecting her passion to find her. But, when she passed in front of a cage of kittens and a tiny black and white one “went up one side of the cage and then, paw over paw on the top part— like monkey bars and followed me as I walked by,” says Green, “….well, that was my downfall.” She left the market with not one, but two tiny kittens, littermates. And then, as they say, the rest is history.
Green, who had always considered herself an animal lover, became further committed to animals and the people in their lives. As a social worker, she developed a deep understanding of the role pets play, especially those in underserved communities where veterinary care is either difficult to find or financially unattainable. She understood first hand that “people are attached to their pets.” She wanted to make pet ownership more of a possibility for all, and she knew, long before any of the most currently released studies suggested it, that one’s life is enriched through animal companionship. In the following years and decades Green held roles in Guilderland with Animal Control including lobbying and fundraising for a No Kill Shelter. Yet, she was reminded over and over of one of life’s truisms, that the number of dogs and cats who need homes far exceeds the demand for them.
As her path led her further into the world of animal welfare, Green eventually focused her energies on addressing the primary issue that results in so many unwanted animals. “We had to stop the pipeline and create low cost spay and neuter clinics,” she says. Hence, Guilderhaven was born.
Green gathered together a governing board of volunteers, and advertised in churches and food pantries throughout the Tri-City area and through word of mouth. “Helping the animal community became our mantra,” says Green. She approaches her mission with compassion and the understanding that caring for animals also includes concerned owners. “So we deal with people too,” says Green. It is not unusual for her to explain to someone in stark layman’s terms that if today you have five unfixed animals then in a couple of months, you might have twenty-five. It’s a powerful
argument for pet owners to get their animals fixed.
Since Guilderhaven’s establishment as a 501(c)3 in 2022, their services have grown to include low cost spay and neuter clinics; food procurement and distribution; feral colony support; trap, neuter, release; resource and referral; low cost vaccines; and support for other local animal welfare programs. They rely on a handful of participating veterinarians who assist with medical procedures and who are also committed to making costs affordable for the pet owners.
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from many generous individuals and local businesses such as Gade Farm, Altamont Agway, Hewitt’s Garden Center Guilderland, Benson’s Pet Center, Aqueduct Animal Hospital, Central Veterinary Hospital, Pet Supplies Plus Albany, Carmen Wine and Liquor, the Keehfus Family Foundation, and from efforts like Honest Weight’s Be the Change program.
During the month of January, when you say “yes” to rounding up at the registers, you are choosing to Be the Change that will not only improve the lives of wild and domestic animals, but also help ease the burden of those who care for them.
“Helping the animal community became our mantra,” says Green. She approaches her mission with compassion and the understanding that caring for animals also includes concerned owners. “So we deal with people too,” says Green.
Further, with the aid of their wildlife rehabilitator Jean Simmons, Guilderhaven provides an additional service to animals who don’t arrive with a leash and owner attached. Simmons rehabs and releases nearly 90% of the wildlife which come her way.
Guilderhaven is supported not only by the commitment of its dedicated board but by community donations
”For more information about Guilderhaven visit their Facebook page at https://www.face book.com/guilderhaven/ or call 518-861-6861.
Winter is for the Birds
By Laura McCarthy
ABlack-capped Chickadee flits under a row of short icicles and lands on a bell-shaped birdseed cake hanging near the window above my monitor. I shift my gaze and pause typing. Realizing how high I’m holding my shoulders, I roll them back and down. I stretch. My chickadee swoops to a small branch and gets to work opening a sunflower seed between its tiny feet. After a few moments and a couple more seeds, I’m back to work, too.
What a joy and a comfort, watching these lively, hungry, neighbors. It’s taken me a while to think of myself as a birdwatcher; to update my image of the pocketed-vest clad, list-keeping birder dashing around with bins (and calling binoculars “bins!”). There’s nothing wrong with that, but it leaves out a big portion of the more than 96 million people in the U.S. who participate in birdwatching, according to 2022 data from the US Fish and Wildlife service. Among them, casual birders and those who keep feeders, as well as folks who travel to see birds, perhaps tracking sightings in eBird along the way.
Many thousands of people found new solace and support in birdwatching during the isolating unknowns of the pandemic lockdown. There’s more of us now than ever, looking more and more like what our communities really look like, too. And it’s about time: historically, the conservation movement excluded Indigenous communities, people of color, and other marginalized voices.
While I’m not writing in an official capacity, I do work for the National Audubon Society, so I know that Audubon chapters and other bird-related organizations are actively working to expand that birdwatcher definition – and reach new folks.
This includes my friend Bridget Butler, “The Bird Diva” in Vermont, who imparts “Slow Birding”---a more accessible, inclusive, and mindful way to connect to nature (https://www.birddiva.com/). It was this idea that freed me to still call myself a birder even if I sit in one place, close my eyes to listen, or sketch in my nature journal instead of keeping a year’s sighting list. I recommend trying it, even if you are just inside, watching the feeder. There’s a growing body of
A Few Bird Notes:
Here’s a good spot for bird feeding basics: https://www.audubon.org/birding/backyard
A few things to keep in mind: The NYSDEC recommends keeping feeders down between April 1 and Nov 30, when black bears are most active.
State and federal agencies have not issued specific recommendations to take down bird feeders due to avian influenza, except for those who raise domestic poultry. You can keep up the latest through the USDA, CDC, or NYSDOH websites. Clean and disinfect feeders regularly to help keep birds healthy.
If you’re already thinking about spring, Audubon’s Plants for Birds site lets your download a list of suggested plants based on your zip code, and sort for the kinds of birds you hope you attract, and more: https://www.audubon.org/plantsforbirds
Looking for local birding spots? The NYS virtual birding trail includes great locations to birdwatch across NY, which includes information on species you might see, trail accessibility, and more: https://dec.ny.gov/nature/animals-fish-plants/birds/birding.
Here’s a link to search by location for some of our great capital region spots, like Thacher State Park, Five Rivers Environmental Education Center, Washington Park, Albany Pine Bush Preserve, Peebles Island State Park, and more: https://dec.ny.gov/nature/animals-fish-plants/birds/birding/trail-locations
evidence supporting the conclusion that time in nature reduces stress, benefits our mood, well-being, mental health, and our cognitive functioning. In the slowdown of midwinter while we wait for the light to come back, what better way to spend some time?
Sadly, I can’t write about birds without acknowledging that the news has been bleak. (Add it to the list). A 2019 study out of the Cornell Lab of Ornithology found that we’ve lost 3 billion birds in the past 50 years due to a mix of factors including climate change and habitat loss. Never has there been a greater and more urgent call to action to activate all the people who love birds – who come from all backgrounds, and who birdwatch in more than one way. We can plant more native species in the spring, install bird collision reduction curtains, unite around advocacy that conserves the places most important for birds (and people!), and that reduces light pollution to decrease bird deaths during migration. We’re going to need everyone.
For today, let’s remember that so many of us have birds in common. Let’s concentrate on a shared purpose to overcome some of their simpler challenges. Let’s fill our feeders. A basic winter bird mix will do. Clean them regularly. And mostly, let’s find time to delight in the bright Northern Cardinals, upside-down nuthatches, and Dark-eyed Juncos hopping around in the snow this winter. Marvel at the Red-bellied Woodpecker and wonder about its name. See something new and identify it ourselves. Bundle up and sit in a park long enough for the nosey chickadees to ignore us and get back to the business of being birds, reminding us we’re just a small part in all of this. Let’s slow down.
Let’s enjoy the birds. Allow them to help us recharge and reconnect with the natural world, and maybe a bit more with one another, too.
Laura McCarthy is a co-op member, occasional artist, Adk 46r, parent, lazy fossil hunter, and the Sr. Network Engagement Manager for Audubon’s CT and NY program where, for over 17 years, she has partnered with local Audubon chapter organizations and also answered a lot of bird questions. The views expressed here are not necessarily the views of the National Audubon Society. She finally admits to being a birdwatcher.
Resilience
By Ann Lapinski
When I hear the word resilience, I think of bouncing back from a difficult circumstance. Resilience is our ability to adapt well when faced with significant stressors or difficult life events like health challenges for ourselves or our loved ones, the death of someone close to you, relationship problems, issues in our workplace and more. We all need resilience to survive though some of us seem better at it than others. Think about the lockdown period during Covid. Some people seemed to recover from the difficulties pretty easily while others suffered from loneliness and depression that lasted a long time.
Every one of us is presented with the need for resilience in our northeast winters. Days are dark and cold, holiday celebrations are behind us and we miss seeing leaves on trees and budding flowers. How is it then that we nurture resilience in these dark times? We first need to accept and acknowledge the difficulty. The challenge can be simple—like the fact that you don’t like winter because it’s cold. Or complex—like you are wondering if you relationship with your partner is going to last, and you are feeling that difficulty more deeply at this dark season when we tend to spend more time indoors. Regardless of the circumstance, we need to recognize what is going on with us. Have we paid attention to what the cold does to our emotional self? Have we acknowledged what aspects of the relationship are making it seem precarious, especially in winter?
Next, we need to explore the source of the issue. Maybe it’s not really the cold that troubles us, but the fact that we keep ourselves inside and don’t benefit from being outdoors. Maybe we are feeling ignored by our partner, and that feels more noticeable when spending more time inside together. Once we recognize what is going on, we can take steps to improve things. Can we buy some of those amazing socks, hats, scarves and mittens from the coop to keep us warmer? Can we figure out how to talk to our partner with the warmth of cozy cups of tea?
The research shows us that people who look upon challenges in a positive manner do better being resilient and that these people are happier and may
even live longer. If we can look at the difficulty as a way to grow, learn and become more compassionate to ourselves and others, we are much better at being resilient. We can actually thrive because we survived a challenge. The good news is that we can nurture that positive spirit in ourselves to help us do better the next time life becomes difficult.
How do we do better at all of these steps? One way is the daily practice of meditation. Mindfulness and meditation go hand-in-hand. The practice of meditation makes us more mindful. Being mindful means we are paying attention to what is going on in our lives. That makes it easier to identify life’s challenges and accept them as part of who we are.
We can also use meditation to identify the source of the problem we are experiencing. A RAIN meditation, developed by meditation teacher Tara Brach, is designed just for that purpose. The acronym RAIN stands for the words Recognize, Allow, Investigate and Nurture.
Allowing that to be - no pushing away or judging, 3) Investigating with a kind and curious attention—not by cognitive analysis, but by feeling what is going on in our bodies, and 4) Nurturing ourselves with the compassion within us or the compassion offered to us by those we love and honor.
I have found this practice particularly useful when something is gnawing at me but I am not sure what it is. For example, I have been able to identify that the tough part of winter for me is the darkness. It feels limiting. I was able to accept this challenge as real and able to find that dark feeling in my body. Finally, I could offer myself kindness and compassion for feeling this way. In the end, I know that getting outside during the day is essential for me, even on freezing cold days. Good clothing really helps!
Meditation practice can also be easier to start, restart, or maintain in the companionship of a group. You can connect with others interested in meditation through programs offered at Honest Weight.
Your Mighty Immune System and Ways to Support its Greatness!
By Dr. Madeline
he immune system of the body is a mighty, diverse, and cooperative force that tirelessly and relentlessly functions to ward off invasion by pathogens. Pathogens can be any form of bacteria, virus, fungus, or parasite that takes residence in a body with
The trillions of cells that make up the body are unique to each individual. In fact, just about every one of your cells has a personalized signature that lets your immune system know it’s you! So, a body cell signals its health with a “self” cell-surface marker that can be felt and understood by immune cells. Immune cells constantly scour the body, touch, and recognize cells so they know you are safe and sound. In other words, if touched by an immune protecting cell, your regular body cells communicate information on the cell surface like, “I’m okay!” or “Don’t worry,
The first line of defense against pathogens are innate or nonspecific defenses, like surface barriers of the skin and mucous membranes of the orifices. Inflammation, fever, and certain antimicrobial proteins are also effective non-specific defense. Other innate defenses include phagocytes like macrophages (which eat pathogens) and Natural Killer cells (that destroy cancer cells), which simply recognize something in the body as “non-self” and destroy it.
The more specialized or specific defenses come from something called adaptive defenses. These defenses allow you to recognize particular pathogens and mount a targeted specific attack on them. There are two types of adaptive immunity, cellular and humoral. One of the most powerful mechanisms in adaptive immunity is that it has memory! The memory aspect is important because it allows your body to remember how to fight off a specific pathogen should it ever invade the body again.
Cellular immunity involves the use of T-cells, which target body cells that have been directly infected with a pathogen. Remember those “self” markers that virtually all of your cells display to show they are okay? Well, cells use those same markers to say, “hey, I’m not okay! I’m infected!” For instance, if a parasite gets inside one of your cells, the infected cell will take a portion of that parasite and display it on it’s “self” marker. In this way the roaming T-cells can locate and target those infected cells for destruction so the parasite can not spread to other cells.
The second branch of adaptive immunity is humoral immunity, which employs B-cells. B-cells have the power to transform and make antibodies that are specific for a target pathogen. The humors are the liquid portions of your body: plasma of the blood, lymph, cerebral spinal fluid, interstitial fluid, etc. If there are pathogens swimming around in these fluids, the antibodies can’t kill them, but they can tag them so effectively, in a plethora of ways, that they systematically put them out of commission until a phagocyte can come by and gobble them up. So with all of these innate and adaptive defenses working so hard for us, why do we get sick? There are many factors that can impair the function of the immune system.
For a cell to work properly, many cogs and components are needed to keep it functioning. For instance, think of a door. It’s a barrier, right? But for a door to work effectively, it has to be hung correctly on hinges. It has to have a knob so you can turn the handle and open and close it. Think about the mechanics of a lock in the door jam and all of the other screws and bolts. Fancier doors have windows, blinds and other locking mechanisms. Now, imagine the immune system is the mighty door; for it to actually function, it needs those other smaller working parts. Those tiny, but essential, parts are the vitamins, minerals, and anti-stress factors to help it run efficiently and work correctly.
”For a cell to work properly, many cogs and components are needed to keep it functioning.
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committed to providing our foods and products for healthy living.
”The best way for a human to get their vitamin D is through natural sunlight.
To promote more ways to living. is and
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who choose to participate in a community that embraces cooperative principles in an atmosphere of
ly make the vital hormone, vitamin D. Taking supplemental vitamin D3 can be important, especially for those of us who live in climates where we have shorter colder days in the winter and don’t have the ability to naturally make
reaches the age of 40, magnesium levels decline in the body and it’s harder for the body to hold onto magnesium. There are many studies linked to improved overall health with increased magnesium in the diet.
Zinc, Quercetin, and Green Tea
Damage due to oxidation in the body is countered by compounds that are classified as antioxidants. The natural antioxidant vitamin C has been shown to reduce duration of illness, help heal damaged tissue, and provide overall support to immunity.
With 100’s of vital functions within the
Zinc works on the inside of cells by blocking viral cell entry. Imagine you are inside a balloon (the cell). Something (the virus) has landed on the outer surface and is trying to poke its way in. You need a shield! Zinc is that shield. It literally lines the inner membrane and blocks the virus from getting in. Ah, so how does one get zinc into the cell to act as the shield? A molecule called an ionophore has the ability to make a
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yield vitamins, break down estrogens, and make small chain fatty acids essential for physiological function for every body system. Keeping a healthy gut flora is essential for keeping a body healthy! Eating fermented foods each day can help you build a healthy microbiome and in effect, strengthen your immune system.
Sleep
Sleep is essential for many reasons. One important cellular process that takes place when you sleep is called autophagy. This is literally a time for the cell to clean up the waste that has accumulated throughout the day. If you don’t sleep, you don’t take out the trash. When trash builds up in cells, it’s harder for the cells to signal to the immune system if it’s sick. Cells that should have been destroyed, instead don’t function properly, potentially spread pathogens, and reduce overall health. Sleep is one
of the most important ways to support our immune systems.
The immune system is a complex system. Keeping the body well-nourished, well-rested and with as few toxins as possible will aid in its ability to keep you doing the things that you love to do!
Email: MadHealthDoc@gmail.com
The Mad Health Doc has a Ph.D. in molecular cellular and developmental biology. She works at a local college where she teaches in the biology department specializing in Human Anatomy, Physiology, and Nutrition. When not at work, she can be found with her awesome family (which includes a flock of chickens). Have a question or a suggestion for a future topic?
Specials. We also accept SNAP benefits.
How is Honest Weight part of the local food system? If buying local is important to you, we’re one of the best places around to shop. Co-ops form strong relationships with local, small-scale producers, which means you can find products that aren’t typically available at traditional supermarkets. At Honest Weight, we work with over 285 local farms and 319 local producers; that list is always growing. And because we get daily deliveries, it means fresher, lower-impact food that hasn’t travelled across the country for days.
icroplastics Corrupted
Planet and Our Bodies, a scientist collecting plastic particles from mountaintops on protected lands “calculated that each year the equivalent of 300 million water bottles fall on just 6 percent of the country’s land mass” (2). As Simon puts it, “plastic rain is the new acid rain.” It is everywhere—aerosolized in sea spray, congregating in beach sand and sea salt, churning out of your washing machine from your synthetic garments, seeping from food and beverage containers, breaking down in large quantities into your household dust. This last area is the one I want to focus on for the rest of this piece.
What is a community-owned It’s a grocery store owned by its members, usually the people who shop here. These are the people who cooperatively manage and control the business. The membership makes all kinds of decisions, including what foods and products are on the shelf, and what standards those products and their producers have to meet (think growing practices, clean ingredients, etc.). At Honest Weight, we’ve got about 14,000
Everyone is welcome: anyone can shop at the co-op. If you decide to become a member, you’ll purchase a “share” of the co-op, become eligible for lots of additional discounts on products, and have voting rights on decisions that affect the store. Honest Weight member-owners can choose to invest their time at the store, serve on one of our committees, or work with a program, in order to receive a bigger discount (up to 24%) on their groceries.
If the mason jar solution fits your values and your budget, you can gradually move from plastic containers by decanting whatever liquid dish or laundry soap you already own into glass jars. Once you’ve used those products up, simply refill your mason jar containers from the bulk cleaning products available at Honest Weight. I also invested in a foaming soap pump top from https://masonjarlifestyle.com/, which has allowed me to turn my Dr. Bronner’s into a foaming hand soap (yay–no more annoying clogged spout!).
Shopping for special dietary needs? We get it. It’s easy to find tasty food alternatives in every department at the co-op. Our friendly staff can also make suggestions if you’re feeling overwhelmed by the choices, as many of them are on special diets, too!
How does Honest Weight support the local community?
Most co-ops devote significant time and resources to educational programming, community development, and outreach initiatives. We donate 5% of our net profits to local not-for-profit organizations, run free and low-cost educational programs that are open to all, and are always looking for ways to collaborate with partners in the community. We offer many opportunities for member-owners to help with this community engagement.
So, true confession: I have never been a squeaky-clean housekeeper. But now that I can address two levels of the plastic issue by adjusting my cleaning strategies, I feel newly-energized. I’ve started small. I’m determined to tackle plastic-laced house dust and not create more of it. The upside—I’m enjoying the results in a more pleasant home environment!
Most household cleansers not only come in plastic bottles, they also contain dubious ingredients (including dyes and fragrances that can also include toxins like phthalates). These products represent low-hanging fruit for swapping out. You could start by re-using the containers they came in, but filling them with better alternatives.
We believe everyone in our community should have access to affordable, high-quality, natural foods and products for healthy living. So we offer things like Co+op Basics (a line of over 450 high-quality foods and household items) at Everyday Low Prices. We have biweekly Great Deals discounts, weekly Fresh Flyer sales, and Manager’s
Taking it another step, you can make your own cleaning products for use in your mason jar containers. Based on 16 oz containers, I’ve made a glass cleaner, a tile cleaner, and an all purpose cleaner. This is surprisingly easy and satisfying, requiring just a few basic ingredients. You could even buddy up with friends to share the initial cost of the hydrogen peroxide, vinegar, alcohol, and castile soap (Honest Weight has Dr. Bronner’s and vinegar in bulk). You can also personalize these with your favorite essential oils (about 15-30 drops). I’m loving knowing exactly what I’m spraying around my house.
And, for the much-needed action on the political level, I recommend going to Beyond Plastics (beyondplastics.org). The site is loaded with resources, as well as ways to get involved. Our representatives need to know we want action at the policy level.
Even if tiny steps are all you have the money, time, or energy for, you CAN get involved and begin to make a difference. And spread the word! You can make an impact simply by being a voice of reason and caring.
What other co-ops are in the area? You can find co-ops everywhere! In addition to Honest Weight, there are several others you can check out: Niskayuna Consumers Co-op, Chatham Real Food Market Co-op, Mohawk Harvest Cooperative Market, and Cambridge Food Co-op.
While every co-op has its own distinctive vibe, we are all founded on the same basic principles:
But you could also pick up a lower-plastic alternative from the housewares section of the store. ReCap Mason jar company (woman-owned, made in Pennsylvania) makes soap pump and spray nozzle lids that attach to mason jars ( reCAP Mason Jars).
· voluntary and open membership democratic member control
BThe first line of an Emily Dickinson poem comes to mind as I reflect on my visit to St. Peter’s ALS Regional Center in late November: “‘Hope’ is a thing with feathers….”. It is fragile, delicate, and asks for nothing in return. Sometimes hope is not about finding answers or thinking that a miracle will happen, but rather being in a space of kindness and compassion, surrounded by those who are present—those who understand the storm. A village of support and care. The ALS Regional Center is such a village.
Co-op members Laura Garrison and Harriet Seeley whose late husbands’ Ed Miller and Dan Carroll passed away from ALS within a year of each other in 2017 and 2018, understand too well the disease and its accompanying struggles. “The disease had its own way—there is no cure,” says Garrison. “It’s multi-faceted, expensive, and devastating,” adds Seeley. For both women and their partners, the ALS Regional Center became a hub where they could come for appointments and discover their way forward through both physical and emotional needs as the disease progressed. It also became a space for them and other families to gather for ongoing grief counseling.
From nurse case management, social work, and respiratory therapy to massage therapy, caregiver and patient support groups, equipment loans, and more, the ALS Regional Center strives to help families manage the illness’s progression, which, as Melissa Morrison, the Community Liaison says, is “complicated—it’s not like managing other diseases.” Housing everything in one space means that patients do not have to travel to multiple appointments throughout the area to get the care or adaptive equipment they need. They can come for a single appointment, see all their care providers, and leave with a wheelchair and special tools to assist in their daily lives. Providers and practitioners work together to develop treatment plans and strategies.
In collaboration with St. Peter’s Hospital, some of the services provided, such as doctor visits, OT, and PT are billed through insurance, while a broad range of additional support is available at no cost to the patients or their families. “Quality care that we offer free of charge is maintained through fundraising,” says Karen Spinelli RN, BSN, and manager of the Center, who was instrumental in the Center’s founding in 1990. Her early
career experiences as a hospice nurse led her to search for improved ways of caring for ALS patients. Yet, despite many technological and patient care advances, because the disease presents so differently in each person, “the patients are still teaching us,” says Spinelli.
Within the field of ALS research, there have been some significant discoveries during the last decade, which were boosted in 2014 by the worldwide “Ice Bucket Challenge” fundraising event. However, the disease’s cause and cure are unknown. Approximately, ninety percent of ALS cases are “sporadic,” meaning there is no genetic connection. “We are starting to think that if you get sporadic ALS it is a culmination of stress, something neurological, environmental, and maybe a mutation,” says Spinelli, “but research remains inconclusive.”
St. Peter’s Regional ALS Center is tucked into the Pinebush area of Albany, on Warehouse Row. It is, as Seeley says, “a funky location” and then adds with a smile, “it is my passion to spiff it up.” I was not surprised when I met with her and others at the Center in late November that she pulled some daffodil bulbs (purchased with gift cards provided by Honest Weight) out of her bag. Seeley’s experiment with the outdoor flowerbeds has resulted in successful growth of butterfly weed, a few flowers, and ongoing experimentation with the temperamental sandy soil. “I love to garden, and I wanted to do something to give back,” she says. For family members like Seeley, small gestures like planting flowers become symbols of hope, reminders that there is support for those whose lives have been touched by ALS.
when you round up to the nearest dollar at Honest Weight, you are choosing to Be the Change within a village of care that supports patients and their families at St. Peter’s ALS Regional Center.
additional ways you may donate or volunteer at St. Peter’s ALS Regional Center visit their website at https://w ww.sphp.com/services/als-region al-center.
St. Peter’s ALS Regional Center Mission Statement
The ALS Regional Center provides both medical and emotional support, rehabilitation therapy, consultation, education and advocacy to help maintain quality of life and comfort for people suffering from Amyotrophic Lateral Sclerosis (“Lou Gehrig’s Disease”). ALS is a fatal, degenerative neuromuscular disease affecting motor nerve cells in the brain and spinal cord. Over time one loses their ability to move, speak, swallow and breathe.
At St. Peter’s ALS Regional Center, most services are provided at little or not cost to ALS patients and their families. It is the only one of its kind in Eastern New York. The Center follows ALS patients and families in a 90 mile radius, including Massachusetts and Vermont. The Center
Wired for Relationship: the Bene ts of Animal Assisted Therapy
By Leona Palmer, LMSW
Animals have been making us feel better for a long, long time. Not least because we are animals, too, as much as we often forget it, and so we are wired to be in relationship with the beings around us. Animal Assisted Therapy (AAT) has been growing in popularity over the last few decades. A goal-directed therapeutic intervention in which an animal, meeting specific criteria, is an integral part of the clinical treatment process, AAT organizations locally are doing phenomenal work with a wide-variety of populations. For these clients, the benefits are far-reaching and long-lasting.
AAT is not the same as service animals (individually trained to perform tasks for a person with a disability—the only animals legally mandated admittance in businesses and other facilities that serve the public) or emotional support animals (companion pets designated for the mental health support of their owner and not necessarily trained to perform specific tasks). It is also not the same as a visitation program in which animals accompany their owners to a facility and visit with the patients or residents, like a school or nursing home. All these are valuable ways animals offer their time, energy, and affection to our healing.
Uniquely, AAT is directed by certified health or human service providers to improve human physical, social, emotional, and cognitive function. The process is facilitated in a variety of settings including indoors, outdoors, individually, or in a group, and is docu-
mented and evaluated within a treatment plan. This can include Animal-assisted Education (AAE), a planned and structured intervention directed by educational and related service professionals with particular academic or educational objectives, and Animal-assisted Activities (AAA), which provide opportunities for motivation, education, and recreation to improve the quality of life.
Regardless of the type of program, all animals are trained for the counseling environments and situations in which they work, including temperament testing, veterinary screening, and obedience training. AAT animals often live on-site with the counselors who work with them, which can strengthen their bond and help in communication during their counseling sessions. The most common AAT animals are dogs and horses, though cats, rabbits, guinea pigs, chickens, pigs, fish, birds, and even dolphins have been trained.
The ancient Greeks documented accounts of terminally ill patients lifting their spirits by horseback rides through the country while dogs were heavily associated with the demigod of medicine, Asklepios. The historian Lewis Farnell writes that some temples let sacred dogs wander between the recovering worshipers, to lick their wounds (although canine saliva contains small amounts of bactericide, the dogs were probably most effective simply by giving comfort). Medical books dating from the 17th century discuss horseback riding to treat low morale, nervous disorders, and gout. A notably humane psychiatric facility in York, England founded in 1796
by the Quaker William Turk incorporat ed small, domestic animals in clinical treatments. In New York circa 1944, the American Red Cross developed an animal assistance program to help console emotionally traumatized airmen at the American Air Force Convalescent Center. These are all one-off and unrelated historical instances.
The modern rise in animal-assisted interventions began when Boris Levin son, working at Yeshiva University, brought his dog Jingles to work with patients who had previously been unresponsive. Over time, with Jingles in the room, Levinson established thera peutic rapport and communication. Levinson was not the first to incorpo rate animals into therapy, but he was the first to publish, in 1969, a thorough and compelling account in his Pet-Ori ented Child Psychotherapy.
Today, client populations are from all age groups, and live with symptoms across a range of diagnoses including Austin Spectrum Disorder, Cerebral Palsy, Paraplegia, Traumatic Brain Injury, Multiple Sclerosis, Down Syndrome, ADD, ADHD, Anxiety, PTSD, and more. They include veterans, people overcoming addictions, survivors of domestic and intimate partner violence, those who struggle with depression and/or anxiety, survivors of cancer, and those who have lost someone to cancer.
The documented benefits of AAT include the reduction in blood pressure, heart rate, and the stress hormones cortisol (the biochemical responsible for the fight, flight, and freeze) and epineph rine (responsible for adrenaline) while simultaneously increasing endorphins (hormones that relieve pain and give a feeling of well-being). These can have the overall effect of lowering stress and anxiety, aggression, loneliness, and depression while also enhancing self-esteem and self-confidence, emotional awareness and regulation, and immune response. The overt relationship fostered between client and animal has the specific benefits of increasing skills around positive verbal and nonverbal communication, patience, empathy, respect, trust, and trustworthiness. The experiences of those receiving AAT have been reported as overwhelmingly positive and many report truly life-changing results. Earning the trust and cooperation of a mammal of another species, in all the work of relationship that it takes, can be almost magically transformative and healing—from AAT to Fido at the end of our bed.
” The overt relationship fostered between client and animal has the speci c bene ts of increas- ing skills around positive verbal and nonverbal communication, patience, empathy, respect, trust, and trustworthiness.
”
Local Organizations
Adirondack Equine Assisted Psychotherapy, LCSW
“Mental health therapy through partnership with horses” www.adirondackeap.com/
High & Mighty
“Therapeutic Riding and Driving Center” https://high-n-mighty.org/
Hudson Valley Paws for a Cause
“With the power of our team and our pups, we are able to bring comfort to those in need!” https://hudsonvalleypawsforacause.org/
The Good Dog Foundation
“Some dogs can help humans heal. Our mission is to teach them how.”
https://thegooddogfoundation.org/
Schenectady Chapter of Therapy
Dogs International
“Real dogs with real personalities and real love to share.”
https://www.facebook.com/Sc henectadyTDI/about
Albany Therapeutic Riding Center (ATRC)
“Providing adaptive horseback riding lessons and services to children and adults living with disabilities and chronic illnesses for 40 years”
https://www.albanytherapeuti cridingcenter.com/
A Special Note on our Beloved Companion Animals
Though they’re not trained in AAT, our animal family-members do a lot of heavy lifting at home in the service to our overall health, just by loving us. The benefits to our relationship with our pets include increased motivation and behavioral activation (think walking, training, and feeding), reduced anxiety symptoms and panic attacks, increased social connections and reduced loneliness, reduced risk behaviors, and coping and aiding in a variety of recovery processes. Animal companions prevent onsets of panic and anxiety and reduce urges of self-harm and suicide.
We have ample evidence of both direct benefits—like lowering anxiety through touch and increased self-efficacy through caretaking and indirect benefits—like mood elevation, increased empathy, increased mindfulness, and disrupted rumination through play and affection. (Although we have to note the overall balance in weighing the practical and emotional stress of training and caring for a pet, especially in cases of injury, illness, or the eventual loss of a companion.)
Specifically, there are studies documenting that pets overall reportedly contributed to resilience, thriving, support, happiness, and stress reduction in LGBTQ+ mental health (Schmitz et al, 2021); the overall increased mental health for people diagnosed with ASD, the elderly, or those experiencing loss/transition (Atherton, 2022, Sable, 1995); and a particularly complex tension between the increased mental health/resilience and the accompanying stress for people experiencing homelessness whose ability to procure any type of shelter generally off-limits pets (Cleary et al, 2020). Dog ownership was a protective factor for perinatal mental health problems (Matsumura et al, 2022) and for the recovery of adolescents who had experience social victimization (Hull et al, 2022). During Covid-19, pets have reduced psychological distress overall as attachment figures (Lang, 2022) especially offering “tactile comfort, social support, and companionship” for older adults (Zablan et al, 2022).
Three cheers for our furry, finned, and feathered friends!
“The Glucose Revolution”
by Jessie Inhauspie
By Pat Ellis
The Glucose Revolution: The Life Changing Power of Balancing Your Blood Sugar by Jessie Inchauspie is a well written, interesting, easy read that offers the reader a better understanding of glucose and its effects on the body. Jessie’s personal health issues were the beginnings of her increased curiosity about how our bodies operate. This curiosity fueled a desire to work in the forefront of health technology which, in 2015, was in the area of genetics. Jessie went to work for a startup company called “23AndMe.” Eventually she became part of a team working on the development of continuous glucose monitoring devices. When Jessie began wearing the device, her kitchen became her lab, and thus began a process of data generation that led to a social media presence with over 5.1M Instagram followers, and resulted in two books.
Jessie divides the book into three sections. The first explains what glucose is, where it is generated, what a glucose spike is, and what it does in our bodies. The second section deals with the potential short and long-term negative effects these spikes can have. We often, incorrectly, assume that glucose is only a concern for people with type 1 or type 2 diabetes. In actuality we should all be aware of glucose metabolism. In Part three of the book, she discusses ten “hacks” from data and her personal experimentation that allow us to eat in a way that flattens the spikes created by glucose entering our bloodstream.
CA Conversation with Christopher Brown
By Brendan Byrne
I found this part of the book to be the most interesting. Rather than telling the reader what they couldn’t or shouldn’t eat, Jessie presents simple, pragmatic ways we can make better decisions about how we eat, based on the physiological information presented in Parts 1 and 2. Jessie’s undergraduate degree in mathematics and master’s degree in biochemistry have equipped her to distill vast amounts of nutritional science data into simple pragmatic actions. For instance, “Hack #1” is a strategy to alter the order in which we consume the food on our plates. Several studies, including one from Cornell University in 2015, proved that two meals consisting of the same foods can have a very different impact on our body depending only on how the individual components are consumed. Eaten in the recommended order, overall glucose spikes can be reduced by up to 73 percent for anyone.
Each of the ten ”hacks” presented are simple and straightforward. I have tried a couple of them and have been pleased with the results. It should be noted that research has also shown that no two people react identically to the glucose generated by food we consume. Variables such as muscle mass, gut microbiome, level of hydration, and workout routine all have an effect that leads to individual differences. I would recommend this book as an enjoyable way to put another tool in our healthy lifestyle kit. Happy Reading!
hristopher Brown's new book A Natural History of Empty Lots: Field Notes from Urban Edgelands, Back Alleys, and Other Wild Places (Timber Press, September 2024) argues that the fantasy of untrammeled nature that so many of us hold dear is just that, a fantasy. National Parks, as beautiful as they may be, are managed space. If we want to experience the wild, Brown suggests, we need to open our eyes to the inroads it has made in the city around us. Post-industrial capitalism commodifies real estate, but in doing so it creates "edgelands", parts of the city which have been taken over by wild flora and fauna. We pass by these edgelands every day without giving them so much as a second glance. Brown is the poet laureate of second glances.
While he lives in Austin, TX on a rewilded plot of a former oil pipeline, there are lessons from his book, and life, that can be applied to our own upstate urban environments. I spoke with Brown over Zoom about some simple steps you can take to see the wild right in front of your eyes.
1) "You're looking for the negative space of the city," Brown said. "The areas that active human presence is not, at the current moment, manifested. Think about the kinds of places that are really hard to develop for human use and occupation." One surprising example Brown offered is rivers. US Constitutional law dictates that navigable waterways, including their floodplains, are part of the commons. (You might not be surprised, based on this answer, to hear that Brown is a practicing lawyer.) As a result, rivers are great places to start your quest for the urban wild, especially if you're looking for a family-friendly jaunt and/or concerned about the dangers and legality of trespassing. While some cities have tamed their rivers, forcing them under-
ground or into concrete channels, most rivers, especially in less developed, industrial, or lower-income residential areas, offer a wealth of wilderness. As Brown said, "You can't privatize a river."
2) "Think like an animal." Not everyone can be a tracker like the recently deceased Tom Brown Jr., author of The Tracker (1978), but keep an eye out for animal tracks. "You'll see them everywhere once you start looking," Brown says. Animals don't respect human laws, much less concepts like private property. The paths they draw through the city can open up entirely new ways of navigating and seeing.
3) "Look for pockets of urban woods, especially in places that haven't really been developed or managed as official parks." Brown's favorite example of this is old industrial land that has been bought for future parkland, so it hasn't been domesticated yet. Such areas are not open to the public officially, yet remain public land. Other government-owned lands, such as abandoned mental asylums, often draw thrill-seeking urban explorers "before they're gentrified into new urbanist wonderlands." Then there are the areas in transition, industrial parks deemed too valuable for industry and slated for redevelopment which, as a result, have been temporarily vacated. Finally there are "involuntary parks", i.e. brownfields, areas corrupted by toxic and chemical damage.* As Brown admits, exploring areas in this last category can be a bit "gnarly."
4) Above all, "Try to get lost on purpose," Brown says, "Walk where you're not supposed to walk."
*Editors’ note: Depending on the nature of the contaminants, certain brownfields may best be explored visually, from a safe distance. Determining whether vacant land is “public” is also advised before entering.
A Prepare for the Dust Bunnies—Arriving Soon!!
UPDATED FROM THE ARCHIVES Originally published on the blog in 2023 by Natalie Crisicone
lthough you might run across creatures from the Dust Bunny’s Boutique throughout the year in a handful of local businesses, at Honest Weight their “breeding season” is typically from Valentine’s Day through Easter.
Be watchful! If you’ve not noticed them in past years, you will now. They are breeding. Regularly. Friday is typically the day when the new ones arrive. The babies of the bunch, you could say.
Although they are referred to as “Dust Bunnies,” there are many animals represented (hedgehogs, squirrels, raccoons, pigs, cats, and dogs for example). At every register, atop the bakery display, and nestled on the front customer service counter are animals in various sizes, some in baskets or little beds, and some sitting on chairs or riding bikes. Some wear hats while others play musical instruments. No two are exactly the same, although there is a common cuteness factor AND they sell fast.
The Dust Bunny’s Boutique has been making a seasonal appearance at the co-op since 2012, when the “bunnies” first appeared at the Central Avenue store. But their story actually began about six years earlier, in 2006.
Mary Jane Serfilippi’s daughter Abby learned to search the web about the same time she purchased her first guinea pig from a pet store. Between the information shared by her new pet’s veterinarian and details she discovered on-line, Abby quickly learned about the crowded and unsanitary conditions that exist not only within the guinea pig market, but in so many animal breeding situations. She was shocked by what she learned and decided she had to do something about it. And so began a different kind of breeding!
Abby and her mom collected and purchased craft supplies. Then with some glue, ribbon, every bit of free space on their kitchen table, and an abundance of “bunnies,” they began to assemble little creatures into baskets of cuteness and sell them at craft fairs. They decided they would donate all the money to animal sanctuaries and rescues. During their first year they made $100, which they divided between North Country Wild Care and the Mohawk Hudson Humane Society. It was not long before the “bunny’s” popularity caught on and the Serfilippis turned their attention from craft fairs to stores.
Since then, they have grown to having permanent, year-long displays in 7 area businesses in addition to a handful of seasonal displays like those at the co-op. To date, they have donated more than $94,000 to over 30 animal sanctuaries and rescue organizations.
Although Abby (now grown) continues her animal rights activism as she did throughout college and beyond, the day-to-day duties of maintaining the business have largely fallen to her mom. Mary Jane Serfilippi is now the sole face behind the Dust Bunny’s Boutique. She arrives weekly to check supplies and quietly restock as needed. It is truly a labor of love. Over the years, she has developed a relationship with the caretakers of the various animal organizations she supports and it is not uncommon for her to say “I’ll help you,” when she hears that they are in need. Serfilippi continues to invest her own time and money so that every penny earned goes directly to an animal shelter or sanctuary, just as it did when they began. So, if you purchase a $10 Dust Bunny, then $10 will be donated.
Your purchase matters. So if you’re thinking about “adopting” a Dust Bunny this season, don’t wait. Be comforted in knowing that 100% of your money will be directed to helping animals in need.
For more pictures, stories, and information, visit the Dust Bunny’s Boutique Facebook page.
Little
Brook Farm March
By Natalie Criscione
ore than a hundred horses gather for the night. Their stables beacon them with warmth, sweet smelling hay, grain, and fresh water. Classical music plays softly in the background. As the horses settle, perhaps they share their day’s adventures with each other. Their stories might include how they galloped and frolicked through acres of grassy fields, grazed under trees, and rolled in soft mud. Perhaps majestic John Henry talks about daily volunteers like Ed Wagoner whom he greets with affectionate neighs and nudges. Perhaps Sam weaves together legendary tales of his time in Albany as the longest serving police horse in the country. And, I wonder, do some gather together in the lengthening shadows to review in whispered language past traumas (abuse, neglect, indifference) lived before they came to Little Brook Farm?
Whatever their histories and however they arrive, whether they understand it or not, they have finally come home. What does that mean for a horse, you might ask? Considering that very few horses spend their entire life in one place and are often subject to completely different and sometimes opposing philosophies of care, a forever home means stability. A forever home at Little Brook Farm means additional love, security, and enrichment. When a horse has been rescued, it transforms. “To watch them come alive again is pretty magical,” says Lynn Cross, the farm’s founder and executive director, who constantly witnesses such rebirth.
Elsie Powell, the former owner, whose family’s connection to the farm dates back to the early 20th century, brought young horse-loving Cross into her orbit 55 years ago. It was an immersion that led Cross to work with the Humane Society at the age of 17, where she assessed equine “situations” to determine whether or not a horse needed to be removed from its environment. She even launched her own rescue efforts, eventually settling on the farm after college where she broadened her vision of sanctuary to incorporate educational programs for children and adults.
In 1986, Cross established the non-profit B.I.T.S (Balanced Innovated Teaching Strategies, Inc), that brings students, teachers, and therapists to the farm. “We satisfy the NY State Humane Education requirement here by providing a space for children to learn about nature, farming, and animals,” says Cross. Although a steady stream of school buses arrive throughout the week, Cross hopes to return to the robust pre-covid levels of student visitors and is quick to invite schools and teachers to inquire about field trips to Little Brook Farm. The program seeks to open conversations, opportunities, and relationships for students whose lives are often dictated by electronic screens, indoor activities, and difficult social or family situations. Being with a horse can be healing.
“There is something called Nature Deficit Disorder—kids have a disconnect with the natural world and we try to change that,” says Cross. Through horse-care activities that include feeding, grooming, riding, scooping out stalls, and cleaning tack, young people develop a new sense of nature and themselves. For children who have never been away from their inner city
neighborhoods, imagine what it must be like for them to explore woods, roll down hills, or enter a hay mow where they are invited to just sit and gaze up at the silence of 3 stories of hay. Imagine the conversations the students might have with their new horse friends and each other. This is important stuff, imperative, but lacking in most childhoods. Yet, nature has a way of merging sensory and poetic experiences, and even a single day at Little Brook Farm can stay in a child’s imagination forever.
Like so many nonprofits, budgets are tight, and with the “staggering costs of veterinary care, plus hay and grain” says Cross, “fundraising is crucial.” During the month of March when you round up your purchase to the nearest dollar, know that you are helping to maintain happy horses and magical moments.
For more information about how you can further donate to or visit Little Brook Farm, visit their website at littlebrookfarmsanctuary.org or join over 182,000 Facebook followers at facebook.com/littlebrookfarmsanctuary.
Herbal and Floral Infused Honey
By Rebecca Angel Maxwell
“
Just a spoonful of sugar…”
Sweetening up bitter medicines is a tried and true method. Instead of sugar, let’s use honey. Honey has been gathered and cultivated from native bees all around the world for thousands of years. Our local raw honey, found in the bulk section of the co-op, has local pollen so it becomes the natural version of allergy shots, plus trace amounts of vitamins and minerals. When we infuse honey with herbs and flowers, it’s a sweet medicine indeed.
There are several methods of infusing honey. I use dry plants for this no-heat method. It takes 2-6 weeks for this type of infusion so plan ahead if
you want these for winter cold and flu season, early spring blahs, or gifts.
You will need pristine clean, dry quart-size wide mouth glass jars with screw top lids, tea bags, plus enough of the honey and plants of your amount and choice. The tea bag is optional, but unless you want to eat the herbs or flowers, or fish the pieces out one by one, use a tea bag. Most ingredients can be found in the bulk and spice section of the co-op, including tea bags. Wide mouth glass jars can be found in the wellness department. If you can’t find all the ingredients for these recipes,ajust use the ones you find. Even one ingredient infused honey is yummy and healthy.
How–To
Wash your hands well. For each infusion spoon ½ to one cup of herbs and flowers of your choice into the tea bag(s). It depends how strong you want the flavor. Place the filled tea bag(s) in the glass jar. Pour in honey all the way to the top. Screw on the lid. Put in direct sunlight for 2-6 weeks depending on how strong of a flavor you want and your time frame. You may need to add more honey after the first day. Flip upside down and back once every day or two to distribute the flavors. (It’s cool to watch the bag float slowly up and down in the honey- it’s like a lava lamp.) When done, use a spoon or tongs to take out the tea bag. (Fun tip: put this honey coated tea bag in a teapot, pour over with hot water for yummy tea.) You can use the infused honey immediately. Store at room temperature away from light.
Cold and Flu Honey Infusion
Dry Mint of your choice (peppermint is good for this one)
Dry Lemon Balm
Dry Oregano
Dry Rosemary
Sunshine in Winter Honey Infusion
Dry Marigold Flowers
Dry Lavender flowers and/or leaves.
Dry Tulsi Leaves
You’re My Valentine Honey Infusion
Dry Rose petals.
One Vanilla pod. (may be reused.)
Spring Pick Me Up Infusion
Dry Lemon balm or Hibiscus flowers
Dry Mint of your choice (I like chocolate mint if you can find it, but any will do.)
Dry Anise Hyssop
How to Use:
Infused honey is a light flavor to use with drinks and food that will let that flavor come through. Stir in hot water, seltzer, your water bottle (shake it up so it doesn’t sink to the bottom), as part of a mocktail or cocktail blend, or in a lightly brewed tea (any kind.) Drizzle over vanilla ice cream, simple breads and toast, vanilla cookies or cake, or add as part of a marinade for fish or chicken. It pairs well with mild cheeses, like manouri and farmer’s cheese. Lovely stirred into plain yogurt.
As Gifts:
When making these as gifts, I suggest buying small glass jars found in the Wellness department. (They are sold as jars to make lotion.) Or flip top jars for easy pouring. Be sure to write or print out a little paper describing what it is, ingredients, and uses for your recipient. Then tie the jar with a pretty ribbon and you are good to go!
NOTE: Honey is pure sugar and should be treated as such. Please consult your health care professional before adding these to your diet.
Here are a few key ear points to support winter health:
Shen Men: Known as the “Spirit Gate,” this point helps reduce stress and improve sleep, allowing your body to rest and recharge.
Kidney Point: Vital for nourishing the kidney energy, which is considered the source of vitality and longevity in TCM.
Lung Point: Strengthens respiratory health, an important focus during cold and flu season.
Adrenal Point: Helps the body manage stress and promote hormonal balance, which can be especially beneficial in combating winter fatigue and seasonal stress.
Combine Ear Seeds with Other Holistic Practices
Ear seeds work beautifully alongside other practices for a holistic approach to winter wellness:
Acupuncture: Regular sessions can balance your body’s energy (Qi) and address seasonal concerns like fatigue, colds, or joint pain.
Herbal Medicine: TCM herbs like astragalus and ginger are excellent for supporting the immune system and improving circulation during the colder months. Remember to always consult with a licensed healthcare provider or TCM practitioner before adding herbal remedies to your routine, especially if you are pregnant, breastfeeding, or taking other medications.
Dietary Therapy: Focus on warming, nourishing foods such as soups, stews, and root vegetables. Incorporate warming spices like cinnamon, cloves, and black pepper to keep your internal heat strong.
Self-Care Practices: Stay warm with an Epsom salt bath to promote circulation and relieve tension, or try Yin Yoga for some gentle and mindful movement.
A Embrace Winter Wellness with Ear Seeds
By Colleen Conroy
s winter sets in, our bodies adapt to colder temperatures and shorter days. This seasonal shift is the perfect time to focus on nurturing our health and building resilience. Ear seeds are a gentle yet powerful tool to support your health during winter, the most yin time of the year according to Traditional Chinese Medicine.
What Are Ear Seeds?
Ear seeds are tiny seeds or metal pellets placed on specific points of the ear to stimulate nerve endings. They are a form of auriculotherapy, rooted in the understanding that the ear is a microcosm of the entire body. By applying gentle pressure to these points with ear seeds, you can address a wide range of concerns, from boosting immunity to improving sleep and reducing stress. Other tools for stimulating these points are acupuncture needles, LED light, and even your own fingers through self massage.
Winter Wellness with Ear Seeds
In Traditional Chinese Medicine, winter is associated with the Water element, which governs the kidneys, bladder, and the essence of vitality. This is the season to focus on conserving energy, fortifying the immune system, and maintaining warmth.
Start Your Winter Wellness Journey
Using ear seeds is easy and accessible—kits are available for home use on my website www.nyrevive.com/store , or you can have a professional ear seeding session at HWFC on (Thursday January 30th 4-7pm,Thursday February 6th 4-7pm, Monday March 3rd 5-7pm in Community Room at Honest Weight). Stay cozy, stay healthy, and let’s embrace winter with resilience and balance!
Corner
Baked Seitan
By Erin Sheehan
Coming up with vegan meals beyond beans and tofu can be a challenge, especially if you are new to vegan or vegetarian cooking. Seitan is a plant-based meat substitute with a taste and texture like chicken. It is high in protein, low in fat, easy to make, and a staple of vegetarian cooking. This recipe makes about two pounds. You can find all the ingredients needed at Honest Weight.
2 cups vital wheat gluten
¼ cup nutritional yeast
2 Tbsp cornstarch or arrowroot powder
¼ tsp black pepper
1 tsp onion powder
1½ cups water
1 clove minced garlic
2 Tbsp olive oil
2 Tbsp tamari or soy sauce
1. Heat oven to 350ºF. Combine dry ingredients in a large bowl. Combine wet ingredients plus garlic separately – I use a liquid cup measure for ease of pouring.
2. Gradually add the liquid to the dry ingredients and stir well. Knead the dough either by hand or with a stand mixer for two to three minutes. Cover the bowl with a kitchen towel and let the dough rest for about 10 minutes.
3. Using a sharp, serrated knife, and a kitchen scale, divide dough into the portion sizes you prefer. I use eight ounce portions. Wrap up each individual portion in a square of aluminum foil, to keep the seitan dry. Place in a baking dish and add water to fill the dish about half full. Cover the dish and bake for one hour. Periodically check the water level in your dish and add more if it looks like it will boil dry. Remove from oven, remove the foil, and cool. Seitan can be stored, wrapped, in the refrigerator for a few days or frozen for up to three months.
Bell peppers have many nutritional benefits, especially late in the summer and into fall as they ripen beyond green to turn orange, yellow, red, and brown. They are plentiful and fresh in our area until the first hard frost, and beyond that, available in the Produce section from farther afield. For this recipe, you can use any combination of bell peppers, preferably not green, but whatever you can find. Pan-fried with a few onions and some tofu, and you have a delicious wrap that is healthy and easy to make! You can find all of the ingredients for this recipe at Honest Weight.
Bell Pepper & Tofu Wrap
1 brick of firm tofu (12 -16 ounces)
4 Tbsp olive oil, divided
4 bell peppers – any color combination, preferably not green, diced
1 medium yellow onion, diced
2 Tbsp cornstarch or arrowroot
1 Tbsp taco seasoning
¼ - ½ cup sour cream
4 ten-inch flour tortillas
1. Start by pressing your tofu to remove excess water. Wrap the tofu brick in paper towels and place a heavy plate or skillet on top. Add weight (a cookbook works!) and let press for at least 30 minutes and up to one hour.
2. Heat 2 tablespoons of the olive oil in a large frying pan. Reduce heat to medium-low and add the peppers and onions all at once. Sautee the peppers and onions, stirring and turning frequently, until the onions are nearly caramelized and the peppers are tender and even slightly browned, about 15 minutes. Add more oil to the pan as needed while cooking. Remove peppers and onions from pan and place in medium bowl.
3. Cut the pressed tofu into one-inch cubes. In medium bowl, stir together cornstarch and taco seasoning. Add tofu to bowl with cornstarch and seasoning and stir. All tofu pieces should be well coated.
4. Add remaining two tablespoons of olive oil to the same pan you used for the peppers/onions and heat to medium-high heat. Add the coated tofu to the pan and spread out in a single layer. When you first add it to the pan, let it just brown for a few minutes without turning it, to allow a crust to form. Next, turn the tofu periodically as it cooks to allow it to brown on all sides. Use additional olive oil if needed as cooking.
5. Remove cooked tofu from pan and stir together with the pepper/onion mix.
6. Heat tortillas in microwave to soften them. Spoon pepper/onion/tofu filling in a line across the middle of each tortilla. Add 1-2 tablespoons of sour cream as desired to each. Fold opposing edges of the tortilla to overlap the filling and roll to create a burrito. Serve immediately. Makes four servings.
Warming Curried Vegetable Stew
By Melanie Pores
According to Ayurveda, the 5000 year old “Science of Life” from India, the winter season is considered a time when the elements of “Vata”---wind and dryness—combine with the “Kapha” element of heaviness, tends to build in our bodies. The cold and heavy nature of winter winds dry our skin and sinuses. This also creates a heaviness that produces mucous, making our bodies more vulnerable to colds and viruses. In addition, when Vata is out of balance, we can experience a tendency for overthinking, excessive worrying, stress, insomnia, and anxiety.
According to Ayurveda, to counteract the dry and erratic imbalances in our body and mind, it is important to eat warming and grounding foods, and to incorporate lifestyle practices that are also warming and grounding.
It is helpful for us to eat warm, cooked foods like soups and stews that are easy to digest, and to incorporate healthy fats in your diet, such as ghee and olive oil, to help maintain internal moisture and warmth.
In addition, including a variety of spices such as ginger, cinnamon, cardamom, coriander, turmeric, cumin and black pepper, not only enhance flavor but also increase your digestive fire, reduce gas, and support overall digestion.
You can also benefit from drinking hot tea. Mealtimes need to be mindful experiences where you sit down and eat slowly, allowing your body to digest efficiently. It is best to eat at the same time every day.
In addition to the dietary practices and herbs/spices, you can counteract the dry and erratic nature of Vata with simple grounding and nourishing lifestyle adjustments to your daily life.
Slow down, be more mindful, practice breathwork (Pranayama) employing diaphragmatic breathing and Nadi Shodhana (Alternate Nostril Breathing). These can all be very calming for Vata imbalances.
Choose a slow, quiet yoga practice, featuring grounding and stability-focused poses like Warrior II and Tree Pose. Seated forward bends and restorative poses like Savasana can be helpful.
Try to do less. Cut back on your commitments, and limit multitasking and screen time, particularly right before bedtime.
Establish a nightly sleep routine that begins with employing Abhyanga. This is a self-massage practice utilizing warm oil prior to taking a warm bath; Abhyanga can help calm the nervous system, promote better sleep, and moisturize dry skin. Unrefined sesame oil, olive oil, coconut oil are used for this purpose depending on your individual constitution. See the following website to learn more about Abhyanga: https://www.keralaayurveda.us/wellnesscenter/perform-self-massage-abhyanga-oil/#:~:text=Traditionally%2C%20 sesame%20and%20coconut%20oil,years%20for%2 0daily%20self%2Dabhyanga.
Melanie Pores is a retired bilingual educator, an HWFC member since 1978, and the facilitator of HWFC’s Spanish Conversation Group since 2015, currently on Zoom, Fridays 10am to noon.
1 large butternut squash, cut in half with seeds removed.
½ large sweet onion, chopped
3 Tbsp coconut oil
Curry powder blend
1 Tbsp freshly grated ginger
½ tsp ground cinnamon
½ tsp ground cardamom
1 tsp ground turmeric
1 tsp ground cumin
Fresh ground black pepper to taste
2 cups vegetable broth
1 cup organic coconut milk, preferably fresh
1 cup sliced carrots
1 cup frozen sweet peas
1 sweet potato, peeled and cut into 1-inch cubes
1. Preheat oven to 350°F and place butternut squash face down onto the baking tray with a ½ inch of water in the tray. Bake for 45 minutes or until cooked through.
2. In a large saucepan, heat coconut oil over medium heat. Add the curry powder blend and black pepper and cook, stirring, until fragrant, about 3 minutes. Add the onion and sauté for 4-5 minutes until onion is translucent.
3. Use a large metal spoon to remove the butternut squash from its peel and stir squash into the onion. Stir in coconut milk and vegetable broth. Continue cooking, stirring frequently for 5 minutes. Transfer ½ of the stew into blender and purée. Mix purée into stew.
4. Add sliced carrots, sweet peas, and cubed sweet potato and simmer until vegetables are thoroughly cooked. Serve hot and enjoy!
Let’s take a deeper dive into the properties of the herbs/spices incorporated in my recipe that can potentially rebalance the Vata imbalance.
Ginger has a pungent, slightly sweet flavor that stimulates digestion and boosts circulation. As a person with a Pitta constitution who tends to overheat like me, I use fresh ginger whenever possible; as it is more beneficial for digestion.
Cinnamon has been used in Ayurveda for its ability to regulate blood sugar levels, improve circulation, and support healthy digestion.
Cardamom is beneficial for balancing all constitutions (doshas) and is renowned for enhancing digestion, reducing bloating and fostering calmness and relaxation.
Cinnamon is also a carminative herb, alleviating digestive disturbances like spasms and flatulence. Its potency is heightened when combined with other Ayurvedic herbs.
Although coriander is a cooling spice, it can help alleviate inflammation and soothe digestive discomfort that helps detoxify the body.
Turmeric, the "golden spice," has an earthy flavor, and is a powerful anti-inflammatory with its active compound, curcumin, that offers numerous health and wellness benefits including supporting liver function, and overall well-being.
Cumin is highly valued in traditional Ayurvedic medicine and cooking for its warm, earthy flavor and its ability to aid digestion. Cumin stimulates the production of digestive enzymes that can help balance all constitutions/doshas to help promote overall digestive health.
Black pepper’s pungent, warming flavor stimulates digestion and aids in the efficient absorption of nutrients. In Ayurveda, it's used to amplify the medicinal properties of spices like turmeric.
