Menomonie Market Winter Morsel

CREATING GREATER WELLNESS IN 2017

Are You Well?. . . . . . . . . . . . . . . . . 4 Deustch Family Farm . . . . . . . . . . . 6 Classes for Winter/Spring . . . . . . . 9 Board News & Views. . . . . . . . . . 13 Recipes . . . . . . . . . . . . . . . . . . . . . 15 Staff Milestones. . . . . . . . . . . . . . . 16

Kathleen Plunkett-Black of Plum Creek Seeds in Arkansaw, WI preparing seeds for the 2017 growing season.

ON THE COVER Photo by Danielle Mangnuson. This photo was taken in early fall 2016

by Danielle as part of her photography internship with MMFC. Kathleen Plunkett-Black of Plum Creek Seeds in Arkansaw, WI has been a member of the Seed Savers Exchange for over thirty years. Kathleen grows her own seed for more than 200 heirloom varieties of vegetables, grains, dry beans, and flowers. She has led workshops on seed saving, permaculture and gardening.

814 Main St. E, Menomonie, WI 54751 (715) 235-6533 www.mmfc.coop Weekdays: 7am-9pm, Weekends: 8am-8pm

Our Mission

We are deeply grateful to Kathleen for her commitment to preserving important elements of our local foodshed. MMFC carries only Plum Creek Seeds and Seed Savers Exchange seeds during the growing season. Kathleen will be teaching a free garden planning workshop on February 13th; see page 10 for details.

Menomonie Market Food Co-op will be central to a thriving healthy community. Because of us, customers have local access to healthy choices for their physical, social and environmental needs; the local food system is strengthened; the cooperative model is supported; our owners have a vital sense of ownership and belonging; employees enjoy sustainable, equitable, and dignified employment.

WELCOME NEW MMFC OWNERS Jory Weber Kristin Schwartz Andrew Corrao Marcie Rosas Rita Cassellium Grace Rogers Joe Kettner Mary Beth Wiersgalla Rickie Legleitner Erna Kelly River Market Co-op Lisa Smith Steelie Newomon Micheal Sperl Lisa Murray Lauren Sinz Danielle Briskie Lauren Mickley Christine Kvalheim Mike Lanahan Christine Ertl Larry Diehlmann

Board of Directors Rick Remington (President) rick@board.mmfc.coop Laura Oliver (Vice-President) laura@board.mmfc.coop Patrick Pesek-Herriges (Secretary-Treasurer) patrick@board.mmfc.coop Steve Hanson steve@board.mmfc.coop Gary Johnson gary@board.mmfc.coop Logan Mather logan@board.mmfc.coop

General Manager Crystal Halvorson crystal@mmfc.coop

Newsletter Production Beth Martin, Becca Kleist beth@mmfc.coop, becca@mmfc.coop

Morsel Advertising Becca Kleist becca@mmfc.coop

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Kate Henderson Patty Engler Judy Hurd Beth Martin Matthew Giguere Shelley Wagner Brandy Kopa Neal Schroeder Nancy Ohvall Tiffany Knaack Sandy Tarter Vickie Bakke Kenneth Knipfer Rebecca Buehler Amy Buvala Noelle Bartness George Weimer III Shannon Psak Corinn Wengel Jill Seim Jennifer Barnhart Denise Risler

Pam Pernot Marc Monette Christina Califano Jenna Alden Caleb Manske Annie Nelson Brittany Birmingham Judith Anderson Drew Flemming Dale Dahlke Cc KS Coffee House Randy Lehmann Heather Kadinger Michael Keenan Karmen Apitz-Porter Kristin Eitland Barb Miller Beth Arvold David Watts Rachel Bruya Holly Sweeney

IT'S EASY TO JOIN THE CO-OP! •

Monthly Owner Deals

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Patronage dividends based on annual purchases

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Write checks for up to $20 over purchase amount

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Discounts on pre-ordered bulk or case items

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Co-op Deals coupon book delivered by mail

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Declining Balance grocery spending tool

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Attend the annual meeting and monthly board meetings

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Vote/run in board of directors elections

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Complimentary subscription to The Morsel

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Own Menomonie's only locally-owned grocery store!

2017, Issue I

The Morsel

GREETINGS! Crystal Halvorson, General Manager

I'm going to jump right in with what I am most excited about in this issue of The Morsel-- the amazing class schedule that starts on Page 9, and goes all the way to page 12! Our classroom is reserved for 63 individual learning opportunities for you between now and May, and most of them are free!

Pull out the center pages from our newsletter, decide which classes you don't want to miss, and register early. This is our big test to determine if our ownership and shoppers are interested in a robust classroom schedule at MMFC. Our classroom schedule is full of classes that support the theme of this issue: "Creating Greater Wellness in 2017". Whether you want to increase your physical health, dietary health, spiritual wellness, or do good by the earth that supports us all, there is a class for you.

Our newest board member Gary has a great article with his thoughts about the importance of individual wellness as the first step in community wellness.

Our terrific board has been thinking about community wellness for years, and how MMFC can create more of it. Recently, the importance of simply creating space for people to connect, share, and organize has been a hot topic, and the board is excited about the prospects that our classroom can offer for public or private meetings.

There is a feature on one of my favorite farms on Pages 6-7 and two of my favorite people on Page 16. All three are examples of people working hard to transform our world, and be a part of an alternative economy that has wellness and community in mind.

One of my jobs at the co-op is to be aware of and try to strengthen the financial wellness of our organization.

Although we are entering into a short period of years where profitability is impossible after such a large investment in our new building and equipment, we are still healthy and strong in other ways. So you may miss a few patronage dividend checks, but the trade off is a big leap forward in achieving our Ends, "being central to a thriving, healthy community". In our new space, we are using less energy, creating more jobs, and supporting more local farms and producers that in turn contribute to healthy land and economies.

Meanwhile, we are gearing up for some spring cleaning around the co-op. Watch for some small changes, and some big ones, as we gear up to clean in the corners, get rid of products you aren't buying, and add in some products you might. Now that we have had a full year to show you around, we have some ideas for making the store easier to navigate, more comfortable, and filled with more reasons to visit us often. Tell us what you think of the changes!

Finally, a very heartfelt thank you to all who stepped up with donations during our Holiday Food Drive. We are appreciative of our partnership with United Natural Foods Inc. (UNFI), who very generously donated additional food to what we purchased, and also delivered the pallets directly to Stepping Stones, saving us the trouble. We are not quite finished as of this writing, but at this point I would guess that our total donation to Stepping Stones will have a value of over $15,000 dollars, in both cash and over 12,000 pounds of food.

THANK YOU; it is amazing to contribute nutrient dense, CLEAN food to our brothers and sisters in need.

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Are You Well?

complete mental, physical, and social well-being, and not merely the absence of disease or infirmity.” This brings up an important distinction about viewing health as an end game, as none of us is absolutely free of disease or infirmity. Smythe offers a partial listing of the elements of health: “...mobility, freedom from suffering, mental well-being and social fulfillment along with resilience and adaptability. The desire to be mobile seems to be more than just cultural, but rather a biological imperative. The body senses immobility and begins to prepare for its own demise – muscles that are not used begin to atrophy, and bones begin to demineralize and soften. For the mobility-impaired, there is a relationship between re-establishing mobility and mental well-being." Smythe, Forbes Magazine, 10/1/15

American obsession with health doesn't translate.

“Menomonie Market will be central to a thriving healthy community”. This statement, developed by our Board of Directors, informs every action we take running our grocery cooperative, from considering the classes we offer, to the products on our shelves and the types of policies we create.

As you consider what health means for you personally, it can be helpful to ask yourself pointed questions, even journal your thoughts for greater clarity. Some questions to start with might be:

As we head into the new year after a challenging 2016, we reflect ever deeper on health; the health of our planet, our country, our communities, our families and ourselves. We know on an instinctive level that our individual health and well being has influence on the health and vitality of our greater community.

Our culture is obsessed with health. According to a Roy Smythe article, “Americans Have Forgotten What the Word Health Means,” use of the word “health” written in the English language was consistent during the 165 years between 1800 and 1965.

However, in the 50 years since, it has doubled. We spend billions of dollars every year on our health, yet according to a 2016 Mayo Health Systems report, “more than half of what Americans eat is ultra-processed.” The average American man has a body mass index just barely under the medical definition of obese. In a 2013 ranking of affluent countries’ health, the United States came in last. Less than 3 percent of Americans meet the basic qualifications for a “healthy lifestyle,” according to a new study published in Mayo Clinic Proceedings. The study authors defined a “healthy lifestyle” as one that met four qualifications: •

Moderate or vigorous exercise for at least 150 minutes a week

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A diet score in the top 40 percent on the Healthy Eating Index

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A body fat percentage under 20 percent (for men) or 30 percent (for women)

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Not smoking

The definition of health is itself rather ambiguious; dictionary.com defines health as “soundness of body or mind; freedom from disease or ailment.” By contrast, in 1948 the World Health Organization defined health as: “...a state of

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Why do you want to be healthy? Health as an endpoint doesn’t appeal to most of us. Who really wants to run 20 miles every day or eat nothing but salads?

Is there a purpose to having good health? Is it to simply avoid aches and pains or is it to have the vitality and vigor to keep up with your grandchildren, climb a mountain or maintain your garden? What drives your quality of life? When do you feel at your peak vitality? What does this look like?

Be sure to share these health goals with your doctors and/or practitioners, and people that support you.

With the complexity of our health care systems it is imperative to be good advocates for ourselves; as we go through a normal day, when we see our doctors and health practitioners, and as we form relationships with others. There is no one-size-fits-all approach to health and wellness. What works for your neighbor might be completely at odds with what your body and your unique constitution needs.

Remember to breathe, move, hydrate, and continue learning.

For many people connecting with health can begin at the co-op, whether you are looking for organic, locally grown whole foods, medicinal herbs or an opportunity to learn more about a new modality. We are excited to offer a variety of new wellness based classes during our 2017 Winter/Spring term and many of the classes are free. Browse through our classroom calendar on page 9 to see what resonates with you. We each walk a unique path, and we hope you enjoy exploring yours!

2017, Issue I

Do These Daily to Promote Better Health.

DRINK WATER To improve your health drink water daily; some practitioners recommend half your bodyweight in ounces. If you drink caffeine, increase your water intake.

MOVE YOUR BODY Minimum 10 minutes a day; 30 minutes per day is better. Take a walk on your lunch break. Avoid the elevator and take those stairs. Get up from your desk every 20 minutes and move around. Shift your body frequently even if you work at a standing desk.

Acupuncture and Chinese Medicine have been used for centuries as preventive medicine and to relieve acute conditions.

BRUSH YOUR TEETH This should not need mentioning, but it’s a good reminder. Maintaining healthy teeth and gums is essential to overall health. Problems with teeth and gums are often found in combination with heart disease and other life threatening illnesses. Visit your dentist regularly.

READ EVERY DAY Brain teasers, books, newspapers, puzzles. Reading keeps your brain active and nimble. Learning can be a lifelong joy.

STRETCH

Nutritional therapy and counseling can help establish new health centered

At minimum 10 minutes each day. Stretching and yoga reduces head aches, stiffness and joint pain. Did you know the co-op offers a free weekly yoga class?

routines and correct nutrient deficiencies.

TAKE YOUR VITAMINS Even if you eat a whole foods diet it can be difficult to get all the nutrients you need from your food. Take a good multivitamin daily.

Increase your vitamin C when you need an immunity boost.

PROBIOTICS Eat yogurt, fermented foods, or take a probiotic supplement.

Probiotics help maintain healthy digestion and regulate digestive health.

Yoga, Chiropractic care, Ayurveda and Holistic-centered MDs can offer meaningful ways to address a variety of health concerns.

GET OUTSIDE Spending time outdoors enhances our moods, creativity and overall health. It can also boost our vitamin D levels.

BREATHE When we are aware of our breathing it helps calm the body and mind.

Breath awareness and deep breathing can help reduce tension and energize us. The breath anchors us and reminds us to get out of our minds and into our bodies.

Enjoy your food. Take time to sit down to eat. Chew thoroughly for better digestion and assimilation of nutrients.

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Pastured pork: healthful, succulent and delicious!

Deutsch Family Farm Small, local family farm grows delicious, pasture raised pork, with a devotion to growing organic in the Chippewa Valley.

Most meat animals in the US are raised in concentrated animal feed operations (CAFOs), known for inhumane and environmentally toxic conditions, and devastating environmental impacts. If you are a health conscious consumer the question of where and from whom you purchase your meat becomes important. How can you feed yourself and your family nutrient dense food that does not create vast negative impacts to animal, planet, and human? How can you avoid the behemoth industrial agricultural complex?

You can vote with your dollars. When you support the hard work of local farmers dedicated to utilizing sustainable, organic practices, your purchase becomes an act of resistance. When you buy and eat locally raised and pastured meat products you are voting for delicious, wholesome, and nutritious food, healthy soils, and a strong local food system and economy. And pork raised from happy pigs - those allowed to express all of their 'pigness', results in a delicious, succulent, and healthful product.

One of our favorite local farms is raising pastured pork in a sustainable, conscious and attentive way. We caught up with Alison and Jim Deutsch of Deutsch Family Farm in Osseo, WI. The co-op has worked with the Deutsch family for over seven years and is proud to expand their products into our deli hot bar, sandwiches, and fresh and frozen cases.

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"...you have to be committed to the land and improving the soil. It's not a fast or easy solution but has to be worked consistently through the life of the farm."

A Fresh Start We left our town jobs and started farming in 2006. Farming isn't easy to get into so we had to be flexible on the path we took to get started, knowing long term we wanted both cattle and pigs. The farm we were able to start renting had buildings to raise pigs the way we do, so we jumped in.

The family we purchased our farm from had settled it five generations ago. They wanted a young family to farm it as a whole farm and not sell off lots or turn it into a large row crop farm. This fit with our vision. We farm as a family and that is really important to us. Our kids (8 and 9.5 years old) work very hard every day no matter the weather. We have set up as many tasks as we can so they are able to help in ways that aren't too challenging for them. They enjoy it all. Every day is an adventure on the farm. So far, the weather has been our biggest challenge.

We sell our pork to families, small co-ops and restaurants between Menomonie, Eau Claire, and LaCrosse. Working with small restaurants and co-ops is about building relationships with staff so they can help us build relationships with the customers we can't see every day, since most of our time is spent on the farm.

Committed to Organic Practices Our farm is 160 acres. About half was certified organic right away in 2010 and the other half three years later. You have to be committed to the land and improving the soil. It's not a fast or easy solution but it has to be worked on consistently throughout the life of the farm.

We raise Hampshire, Duroc and Berkshire hogs and finish about 300 each year.

Our processor for the last ten years has been Ledebuhr Meats in Winona, MN. We are also starting to work with Sailer's Meats in Elmwood.

Vision for Expansion Becomes Reality We started milking cows in mid-September this year, renting a barn on another farm. We are building a milking barn that should be ready to move our cattle into by early 2017. This has always been one of our goals. It took ten years of very hard work to get here! Farming is a 24-7 job. Our customers and family are the reason we are doing this work. Our customers have stood by us and this is a reason we are able to make this farm a reality. We are excited to be selling organic milk to Westby Co-op Creamery and plan to have jersey beef available in 2017.

Thank you Allison and Jim! We appreciate your tireless work to raise healthy happy pigs, and that the health of your customers drives your hard work. Deutsch Family Farms pork is found in the fresh and frozen meat sections, and also on our famous Cuban panini made fresh for you in the deli. Need a recipe or suggestion? Visit www.mmfc.coop for recipes and inspiration, or check out page 15!

The Morsel

2017, Issue I

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Products We Love

Transition through the seasons with vim and vigor.

Omega 3s

Lemons

We need more omega-3 fatty acids, vitamin A and vitamin D during cold months. Cod Liver Oil is an essential part of a healthy diet. Try mixing with your favorite smoothie or kombucha.

New Glarus Belgian Red

Cherry beer from New Glarus. Taste of semi sweet cherries and a mild tartness with medium body and slightly dry finish with a hint of oak. Made locally by New Glarus Brewing Co. Perfect for sipping on a cold night.

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Start your day with a glass of lemon water for glowing skin, a good dose of vitamin C and potassiuim, magnesium and copper. Lemon juice aids digestion and detoxification.

Bone Broth

Simple to prepare. Hugely beneficial to your health. Look for beef, chicken or pork soup bones in our meat freezer.

Or purchase Together Farms already prepared bone broth in the meat freezer section.

2017, Issue I

Chia Raspberry Pudding

Chia is Mayan for 'strength'. A complete protein, chia is high in fiber, omega-3s and antioxidants. For pudding, add 5-6 tbsp to a can of warmed coconut milk and cutstomize flavor with cocoa, pureed fruit, vanilla or maple syrup.

Class Calendar

Registration required unless otherwise stated.

To register, visit mmfc.coop/calendar or call 715-235-6533.

Tuesday, January 10 • 6:30pm

Series: Intro to Wellness: Why Wellness Works 4 Classes. Take one or the entire series.

Look at wellness with a fresh perspective.

Learn the importance of overall wellness.

Introductory to Move Well, Think Well, Eat Well series. 60 minutes.

FREE. Instructor: Dr. Angie Lew

Wednesdays, Jan. 11-Mar. 1 • 10:30am

Tai Chi

MMFC partnership with Grassroots Wellness to offer weekly free classes.

Drop in for a midweek dose of relaxation and energy. Weekly onehour class will cover beginner tai chi warm-ups, also known as "qi-gong", in a mellow, beginner-friendly setting.

60 minutes.

FREE. Instructor: Chris Hayden Drop in, no registration required

Thursdays, Jan. 19-Feb. 2 • 6:30pm

Series: Remaining Resilient in Times of Great Change 3 classes. Introduction to principle based Health Realization understanding will give you the basics for navigating life from the inside-out. Includes an introduction to these principles along with insights from others in our community about this simple, yet powerful approach to living in a secure state of mind. 90 minutes.

FREE, Instructor: Gary Johnson

Saturday, January 21 • 10:00am

Intro to Gluten Free Living Newly diagnosed with Celiac? Have a gluten intolerance? Interested in learning more about gluten free living?

Learn how to live healthfully, save money and come away with recipes, time-saving ideas and more. 60 minutes.

Wednesdays, Jan. 11-Mar. 1 • 9:15am

All Levels Yoga

MMFC partnership with Grassroots Wellness to offer weekly free classes.

Class designed for all levels. Start with most gentle and simple versions of each posture and choose your own level of intensity during class. 60 minutes.

FREE. Instructor: Teresa Kruger Drop in, no registration required.

Saturday, January 14 • 9:30am

Well through Winter- A SelfAcupressure Workshop

FREE. Instructor: Beth Martin

Acupressure is a safe and easy selfcare tool for mind and body health.

Learn techniques for sinus congestion, coughs, colds and general mind-body centering. Beyond acupressure, we will also look at basic body mechanics and simple remedies for staying healthy all Tuesday, January 24 • 6:30pm year round. 2 hours.

Series: Intro to Wellness: FREE. Instructor: Chris Hayden

Move Well

Class 2 in the Intro to Wellness series.

Take one class or all four. An indepth look at the importance of daily movement. 60 minutes.

FREE, Instructor: Dr. Angie Lew

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Class Calendar

Registration required unless otherwise stated.

To register, visit mmfc.coop/calendar or call 715-235-6533.

Saturday, January 28 • 10:00am

Tuesday, February 7 • 6:30pm

Monday, February 13 • 6:00pm

Herbal oils can be made easily at home with dry or fresh herbs and used for massage, relaxation, skin ailments and more. Learn key herbs used for infusions, methods for preserving and other tips. Take home oils you create.

60 minutes.

Class 3 in Intro to Wellness series. Learn easy steps to help transition your eating habits for improved health. Learn how supplements affect your body.

60 minutes.

Learn about cold- and heat-tolerant crops for different seasons, ways to extend the growing season, how to plan your planting calendar, and how to make the best use of small spaces. Bring a sketch/map of the space you have available. 90 minutes.

DIY: Healing Oils

Series: Intro to Wellness: Eat Well

FREE. Instructor: Dr. Angie Lew

Cost: $15. Instructor: Kerri Kiernan

Garden Planning Workshop

FREE. Instructor: Kathleen Plunkett-Black

Thursday, February 9 • 7:00pm

DIY: Salve Making Workshop Learn how to create healing salves with herbal oils for pain, wounds and other skin ailments. Herbal salves are an important part of a home apothecary.

Learn how to blend and heat oils with wax to create salves to bring home. 60 minutes.

Tuesday, January 31 • 7:00pm

DIY: Healing Oils

Cost: $15. Instructor: Kerri Kiernan

DIY: Salve Making Workshop

Saturday, February 11 • 9:30am

Join us for this new monthly tasting group. We will begin by exploring wine basics, how to properly taste and how to describe or sense what we are tasting. Must be 21 to attend.

60 minutes.

Cost: $10 per class. Instructor: Beth Martin

Food for Change tells the story of the cooperative movement in the United States in away that is both entertaining and informative. It includes interviews with co-op workers, rare archival footage, and narration by the film’s director, Steve Alves. 2 hours.

Saturday, February 18 • 10:00am

Cost: $15. Instructor, Kerri Kiernan

Monthly Wine Tasting Group

Food for Change Showing

FREE. No registration required.

Herbal oils can be made easily at home with dry or fresh herbs and used for massage, relaxation, skin ailments and more. Learn key herbs used for infusions, methods for preserving and other tips. Take home oils you create.

60 minutes.

Friday, Feb. 3, Mar. 3, Apr. 7 • 6:30pm

Wednesday, February 15 • 6:00pm

Heart Opening Yoga

Learn how to create healing salves with herbal oils for pain, wounds and other skin ailments. Herbal salves are an important part of a home apothecary.

Learn how to blend and heat oils with wax to create salves to bring home. 60 minutes.

Through yoga practice, we can help Cost: $15. Instructor: Kerri Kiernan ourselves heal from heartaches as well as deepen our feelings of empathy and Tuesday, February 21 • 6:30pm love and move more confidently in finding Series: Intro to Wellness: peace and fulfillment in our own lives.

Think Well 2 hours.

Class 3 in Intro to Wellness series.

What we think plays a huge role in our FREE. Instructor: Teresa Krueger health. Learn how to reframe your self talk and rewire your brain. 60 minutes.

FREE. Instructor: Dr. Angie Lew

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2017, Issue I

Class Calendar

Registration required unless otherwise stated.

To register, visit mmfc.coop/calendar or call 715-235-6533.

Saturday, February 25 • 10:00am

Saturday, March 11 • 9:30am

Saturday, March 25 • 10:00am

Hands on class for kids ages 5-10. Kids will go home with bath bombs they have created themselves. Parents can attend or enjoy a quiet shopping trip.

60 minutes.

Workshop will encompass a variety of recipes for making your own body care, discussion about ingredients and hands on experience. 2 hours.

Learn about Ayurveda, India's 5,000 year old system of natural health care.

Incorporating Ayurvedic principles into your life can bring balance to body, mind, and spirit. 75 minutes.

DIY Kids Series: Bath Bombs

Natural Body Care Workshop

FREE. Instructors: Erin Link and Kaia Ivry

Cost: $5. Instructor: Becca Kleist

Ayurveda and You

FREE. Instructor: Tracy Chipman

Tuesday, March 14 • 6:30pm

Intro to Vegetarianism

Tuesday, April 11 • 6:30pm

Whether you are interested in becoming vegetarian or are a seasoned pro, join this lively discussion for new information, recipes and resources.

60 minutes.

Spring Cleaning for Your Body Spring is the perfect time to refresh your body with cleansing and nourishing foods. Sample and take home refreshing spring recipes. 60 minutes.

FREE. Instructor: Astrid Hayden

Cost $5. Instructor: Becca Kleist

Monday & Tuesday, Apr. 17&18 • 5:30pm Thursday, March 2 • 6:00pm

Wild Mushrooms 101

Want to learn to keep bees? Join Josh Miller, an avid home beekeeper, to learn the basics and resources to get started.

60 minutes.

2-night classroom instruction. Learn from a 30-year veteran forager. We will cover the "three rules-plus one" and "safe six". Tree ID, ethics, safety, storage and preparation covered.

3 hrs/night

Intro to Beekeeping

FREE. Instructor: Josh Miller

Cost $25. Instructor: Tavis Lynch

Thursdays, Mar. 9-Apr. 13 • 7:00pm

Weekly Meditation

Would you like to learn to meditate or deepen your practice? Join Lama Yeshe, an ordained monk in the Tibetan Buddhist tradition for a 6-week meditation and mindfulness practice series. Bring yoga mat, cushion and blanket. 60 minutes.

FREE. Instructor: Lama Yeshe

Wednesday, March 15 • 6:00pm

Kamp Kenwood Info Session Since the 1930s kids have enjoyed Wisconsin Farmer's Union Kamp Kenwood summer program. Join us to learn more about this cooperative overnight camp for kids aged 8-18.

60 minutes.

FREE. Insructor: Cathy Statz

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Class Calendar

Registration required unless otherwise stated. To register, visit mmfc.coop/calendar or call 715-235-6533.

Wednesday, April 19 • 6:00pm

DIY Kids Series: Seed Bombs Kids ages 5-10 will enjoy making wildflower and native seed bombs to spread throughout the community.

Parents can join or enjoy quiet shopping.

60 minutes.

Cost: $5. Instructor: Becca Kleist

Thursday, May 11 • 7:00pm & Saturday, May 13 • 9:00am

Bird Identification for Beginners Two part series. Classroom will focus on identification and behavior and how to properly use binoculars and a field guide. Outdoor trip will be at Hoffman Hills where we will practice our newly acquired skills as we search through woods, wetlands and fields. Class is held during peak migration with many opportunties to see migratory species.

Classroom night 60 minutes, Hoffman Hills Trip 2 hours.

FREE. Instructor: Bill Hogseth

Saturday, April 22 • 9:30am

Ecopsychology Workshop Join us to learn about the study of our interconnectedness with earth and all its organisms. With roots in Buddhist philosophies, this workshop will explore the basics of study and our relationship with earth. 2 hours.

Saturday, May 13 • 9:30am

DIY: Kombucha

'Bucha Basics - Take charge of your gut health. Kombucha is a fermented tea that is rich in antioxidants, enzymes, probiotics & prebiotics, B-vitamins, and organic acids. In this class, you will learn how to propagate your own SCOBY and watch a demonstration on how you can make your own fermented tea at home.

2 hours.

FREE. Intructor: Chelsea Rickert

Monday & Tuesday, May 15 & 16 • 5:30pm

Spring Edibles

2 night classroom instruction. Learn to identify, harvest and prepare wild morel mushrooms from a 30-year veteran forager. We will also discuss Oyster mushrooms and Pheasants Back mushrooms along with several edible spring plants. 3 hrs/night.

Cost: $25. Intructor: Tavis Lynch

FREE. Instructor: Kelly Keisler

Interested in teaching a class?

Have knowledge or a hobby to share?

Contact Becca Kleist, Outreach & Education Coordinator becca@mmfc.coop or 715-235-6533 x220 12

2017, Issue I

Board News and Views

Personal Wellness Leads to Community Wellness MMFC Board of Directors, by Gary Johnson As the great pyramids of Egypt were built on many solid blocks of stone, thriving and healthy communities are built by many healthy, contributing members. Individual health and wellness is the heart of community health and wellness, and includes physical, mental, emotional, spiritual, and social aspects. We are fortunate to be born with natural resilience that helps us navigate life during difficult times. Resilience research tells us that having caring relationships, high expectations, and opportunities to be involved in meaningful ways brings out this natural resilience.

Three principles help explain how we experience our lives; Thought, Consciousness, and Mind (this school of thought is known as Health Realization or Three Principles Psychology). We create our life experiences with our thoughts. We bring our thoughts to life with our senses and as a result we are conscious of them . Finally, a larger wisdom or common sense is the source of our thoughts, and we experience a sense of knowing, or mind, that helps us navigate our lives. Understanding this helps us be resilient, drop worries that wear us down, and instead wait for insights to solve our problems.

Cooperatives like ours provide healthy resources to support both individual and community wellness; they are a source of nourishing food and life enhancing products. This year, our co-op is offering a large array of classroom learning opportunities aimed at individual and community wellness. As owners, we have many ways to support MMFC because we don’t just shop there, we own the co-op! We can support our community and co-op by buying from local growers and producers. We can band together around initiatives to make our community, state, nation and world stronger and more sustainable.

To cooperate and lend our loving support to others, we must first love ourselves, tap our natural resilience and maintain our own health and wellness.

Our individual health then flows outward, merging with other desires to support the health of our community and our world. We can accomplish resilience individually and collectively in communities.

For more information on this topic, check out the following websites: www.nationalresilienceresourcecenter.com NRRC www.3pgc.org Three Principles Global Community www.threeprinciplesmovies.com Three Principles Movies Approximately one thousand community members have attended introductory trainings in Resilience/Health Realization in Dunn County and the surrounding area. See page 9 for information on a three part series on the subject taught by Gary himself. .

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Fennel: much to love This flavor enhancing Mediterranean gem offers health giving properties from building blood to alleviating indigestion, and is a nimble player in the kitchen.

Good for You

A Perfect Digestive

Fennel is high in vitamin C, a potent antioxidant helpful in reducing inflammation and high blood pressure.

Phytoestrogrens in fennel are said to aid in increased production of breast milk.

Roast It!

Sliced thick or thin, tossed with olive oil, carrots, onions and roasted at 400 degrees for about 25 minutes. Serve with pan roasted fish, pork roast, or toss with pasta and cream sauce. Get creative.

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Chewing a few fennel seeds after a meal is tradition in India. Pop a few seeds in your mouth after a meal to refresh your palette, calm your nervous system, and aid in digestion.

Slice it Raw!

Thinly sliced fennel makes a crisp, refreshingly crunchy addition to many salads. It pairs well with beets, oranges, sliced onions, spinach and a variety of lettuces. Fennel is said to enhance the flavor of anything it is paired with.

2017, Issue I

Braise It!

The fresh, licorice-like flavor of fennel pairs well with carrots' sweetness and tart lemon. Slice thinly and braise with carrots and preserved lemon for a satisfying and soul-warming side dish.

In the Kitchen Happy Salad Recipe courtsey of foodnasty.blogpost.com. Serves 4-6. Total time: 30 min

Slow-Cooker Pork Shoulder with Tomatoes, Fennel and Pasta Recipe courtesy of seriouseats.com. Serves 6. Total time: 5 hours (active: 20min)

1/4 small red cabbage 1/4 small green cabbage 3 large carrots 2 Tbsp freshly chopped ginger 1/3 cup shelled edamame 1 Tbsp white miso paste 1 Tbsp water Pinch of salt 2 Tbsp sherry vinegar 1 clove garlic 3 radishes 1/2 small shallot 1/3 cup olive oil 1 lime 1. This is a simple recipe; you make the dressing, then chop all the ingredients for the slaw.

2. Place the ginger, garlic, and shallot with one chopped carrot in a food processor; pulse until well minced. Add miso, vinegar, and water and continue to blend, adding oil, until smooth.

3. Thinly slice cabbages, remaining carrots, and radishes; toss with edamame. Pour dressing over slaw, using all if you like it super saturated. Mix well and serve with lime slices on side.

This refreshing salad promises to make you feel lighter, healthier and happier. Enjoy!

The Morsel

1 2-3 lb bone-in pork shoulder roast Kosher salt and freshly ground pepper 1 1/2 Tablespoons olive oil 2 fennel bulbs, trimmed and thinly sliced 1 large carrot, peeled and cut on the bias 1 large yellow onion, medium dice 6 cloves garlic, thinly sliced 3/4 cup dry white wine 1 Tbsp Worcestershire sauce 1 (28 ounce) can crushed tomatoes 2 Tbsp tomato paste 4 sprigs fresh thyme 2 bay leaves 1/4 tsp crushed red pepper 1/2 tsp dried oregano 1/2 tsp dried rosemary, crushed 1/2 tsp dried sage 1 Parmesan rind (optional) 1 1/2 lbs cooked pasta, such as penna or rigatoni 1/2 cup shredded parmesan cheese 1. Season pork with salt & pepper and place in slow cooker.

2. Heat oil in Dutch oven over medium heat. Add fennel and carrot, and cook 6-10 min. Add onion and cook until softened, 4 mins longer. Reduce heat, add garlic and wine and bring to a simmer. Add Worcestershire, tomatoes, paste, herbs, spices, and parmesan rind. Pour mixture over pork shoulder.

3. Cover and cook on low for 8-10 hours, basting occasionally. When meat is falling apart, shred with two forks. Spoon meat and sauce atop pasta and garnish with cheese.

Winter/Spring 2017

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Celebrating Staff Milestones Tanya Young

Marketing Coordinator & Mercantile Buyer

Celebrating 10 years in January 2017 Right after returning from our honeymoon in 2002, my husband and I made the $100 ownership investment at MMFC. Our equity certificate was the first document (other than marriage license) to have my married name on it! We committed to eating healthy food together for life!

I was originally hired as membership & marketing manager and also helped out with bookkeeping. Before being hired I was a volunteer instructor at the co-op teaching sushi making classes. When the co-op's first M&M manager told me she was leaving I excitedly applied, desiring to do something different with my marketing education and experience. In my role I've been able to lead MMFC in several previously uncharted territories specifically with advertising, public relations, events, and community outreach. One of the most joyful moments was accepting the Greater Menomonie Area Chamber of Commerce 2008 Business of the Year award with Crystal at the chamber's annual banquet.

Over the past 10 years I've had so many wonderful co-workers. Their kindness and care was demonstrated to me on an even greater level when I went through a serious health challenge in 2014. With the co-op's expansion in 2015 I welcomed another new opportunity to become the buyer for general merchandise/mercantile. Currently my position is a blend of marketing and mercantile buying which is a sweet spot for me.

Two of my favorite products are Body Ecology's Kefir Starter and Vegetable Culture Starter. I'm a total “health nut�, and was instantly enthused and enjoy recommending these great products to friends and MMFC shoppers.

Nina Wawracz

Deli Kitchen Manager

Celebrating 3 years in May 2017 I grew up delivering organic flower bouquets with my mom to co-ops in the Twin Cities and have always agreed with co-op principles. I was originally hired as a deli team member but my position evolved quickly becaming the lead in deli after 3 months.

I've experienced great learning opportunities that prepared me to apply for the kitchen manager position for our new store. My role has evolved to meet our ever-changing needs. I honestly love that we are always challenging ourselves and changing, creating more efficient systems and figuring out what works best for our department.

I have a lot of great memories; some of the best are from the old store. I remember a pizza Friday when the mid shift went home sick, and it was just me and Sara making pizzas during a crazy lunch rush. It was one of the first times I worked so closely with my manager, and we totally rocked it out! We were hand-rolling dough, running around and making amazing pizza. It went off without a hitch and it was a great bonding experience. What I love the most about being at the co-op is the support. I came into this job with plenty of kitchen experience, but no management skills. The co-op has helped me grow into a compassionate, strong leader, and it is incredibly rewarding. I am lucky to be surrounded by wonderful co-workers, hard-working employees, and so much delicious, healthy, environmentally conscious food.

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2017, Issue I

Community Pages

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CSA Fair Community Supported Agriculture

March 2017

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The Morsel

Meet local CSA farmers & producers, learn the benefits of purchasing a farm share, support the local economy, sign up for a share of your own & enter to win a half-share from the farm of your choice!

Saturday, March 25th

2017, Issue I

Menomonie Market

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Community Pages Making summer memories since 1950 ...

Chippewa Falls, WI

COOPERATION • LEADERSHIP • FUN www.wisconsinfarmersunion.com

Junior 1/Junior High 1 (ages 8-14) • $85 June 12-15

Senior (ages 14-18) • $95 June 19-23

Junior Camps (ages 8-12) • $85 Aug 6-9 • Aug. 9-12 Aug. 13-16 • Aug. 20-23

Acorn Day Camp (ages 7+) • $15 Aug. 17

Junior High 2 (ages 12-14) • $90 July 30-Aug 3

Family Camp (all ages) 1 adult & 2 children • $65 (Extra adult $25; kid $15) July 28-29

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500 East Main Street, Menomonie

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2017, Issue I

Community Pages JOYFUL DOC CLINIC DIRECT PAY FAMILY MEDICINE+LOW COST LAB TESTS Joyfuldoc.com 715­953­4451

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2017, Issue I

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814 Main Street East Menomonie, WI 54751

EARTH DAY WELLNESS

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ONE DAY SALE Saturday, April 22nd

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February 16th-19th