Co-optimist Summer 2012

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Roanoke Natural Foods Co-op / Summer 2012

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CO-OP effect » page 7

LOCALROOTS City Farm

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What are we

eating? GMO Labeling Debate

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optimist

Welcome

Advertising The Co-optimist is published four times annually by Roanoke Natural Foods Co-op. For advertising information, please e-mail info@roanokenaturalfoods.coop or call (540) 343-5652. Roanoke Natural Foods Co-op 1319 Grandin Road, SW Roanoke, VA 24015 Phone: (540) 343-5652 Fax: (540) 343-5711 Website: www.roanokenaturalfoods.coop Email: info@roanokenaturalfoods.coop Store Hours Every Day: 8am - 9pm Happy Belly Deli Hours Every Day: 9am - 4pm, Lunch: 11am - 2pm Staff General Manager: Bruce Phlegar Operations Manager: Elizabeth Wilson Marketing Director: John Bryant Front End Team Leader: Dean Erickson Grocery/Bulk Team Leader: Lisa Balkom Produce Team Leader: Diana McGuire Deli Team Leader: Brandon Gambee Wellness Team Leader: Elizabeth Good Accounting Team Leader: Carleen Greenman Farm Manager: Sean Jordan Editor John Bryant john@roanokenaturalfoods.coop Design & Layout Joe Burge Photography Allison Money Contributors Gayle Havens Cooley Danielle Eavenson John Bryant Allison Money Jim Crawford Board Of Directors President: Gayle Havens Cooley Vice President: Bob Capper Treasurer: Ron McCorkle Secretary: Sandy Taylor Staff Representative: Melissa Taylor Walter Dixon Jr. Sam Eakin Bryan Hantman Kerstin Plunkett Krista Stevenson Content of the newsletter should not be used or construed as medical advice. On the Cover: Longtime Roanoke Natural Foods Co-op owners Cathy and Jim Crawford show off their Raising the Ante chips while posing for a portrait in the store. Photo by Allison Money. © 2012 Roanoke Natural Foods Co-op

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John Bryant Marketing Director

I visited Lincoln Terrace Elementary School at the end of the school year and witnessed something amazing, kids screaming kale in excitement. Screaming kale wouldn’t have surprised me, I hear that from my two kids a couple times a month as they stomp out of the kitchen when I tell them what’s for dinner. But these second graders, about 50 of them, were yelling about kale the way you’d imagine teenagers yelling about Justin Beiber or One Direction. I was able to experience this because of our Co-op’s sponsorship of Happy Healthy Cooks. The program wrapped up its third year in the Roanoke City Public School system by sending the 2nd graders at Lincoln Terrace home with a canvas bag filled with ingredients for a family dinner of Caribbean Red Beans and Rice with Sautéed Kale, one of the students’ favorite recipes from the school year. The kids yelled out the ingredients they were shown. Rice! Onion! Kale! Even Cumin! Yes, there were a few incorrect guesses, but after prompting to smell the spice a couple of eight-year-olds actually said Cumin! Incredible. I left the cafeteria that day wondering, “How is that possible?” (I leave lots of Happy Healthy Cooks classes saying that.) And it dawned on me, it's peer pressure. One kid ate kale and said, “Hey, that’s pretty good.” Then another tried it. Then another. Unfortunately, peer pressure often works the other way. Kids are relying on the adults in their lives to show them what’s right and what’s wrong, what’s safe and what’s dangerous, what’s healthy and what’s not. Want to see a bunch of kids get excited about kale? Give them kale, teach them how to cook it and they’ll do the rest.

Contents 2 Raising the Ante 3 GMO Labeling 5 Local Roots City Farm 6 Real Food 7 The Co-op Effect

9 11 12 13 14

Ostrom Apiary Board Talk Co-op News Health & Wellness Events & Classes


Raising the Ante Act of simple giving Jim Crawford Co-op Owner A short while back I did some repair work on the “Raising the Ante” donation bins just inside the entranceway of the Co-op. There are four chip bins, each representing a non-profit/charitable organization. Each month the Co-op changes the selection of organizations. Shoppers show their support of the charities with chips they receive at checkout when they have brought their own shopping bags or don't take a bag. I built the unit a year or so ago, and was happy to make the improvements. The task at hand required raising the hinged top of the donation bins in order to replace the existing Plexiglas with shatterproof glass. The catch was that when I raised the top, I inadvertently hid the names and information of the charities. There were quite a few shoppers, which slowed my progress, but allowed me to witness a remarkable sight. When someone approached bearing their chips I would lower the top and step away, giving them a bit of privacy and time to make their choice. What I came to understand is that with each donation, this entryway was being transformed by the act of human caring and giving. Everyone, young and old, each in their own way, stood in front of the month’s four bins representing our shared treasures, deciding which organization their chip would support. I was struck by the reverence each person exhibited in these moments of decision. Clearly they were acknowledging a communion between themselves, our environment, and our community as a whole. Furthermore, they were themselves buoyed by this opportunity to participate in a larger goal through the act of simple giving.

Each chip, at its most basic level, represents one plastic shopping bag that doesn’t enter the waste stream. But it is obviously more. In one instance, a mother approached with her young daughter. You could tell they had done this before. The girl patiently received the four chips from Mom, then as Mom replaced her cart, the little girl carefully studied each bin’s organization sign—twice. Then she solemnly and deliberately placed one chip in each bin. When Mom came back she asked me who she had donated to, and I told her all four of them. Surprised, she confided, “Oh, usually she gives them all to the organization that has an animal in their logo.” (I expect, after this is published, all the organizations will incorporate an animal in their logo.) Another thing I left with that day was a renewed appreciation for all that the Co-op does for each of us, and our community— even down to the donation bins. If you want to be reminded of some of the good things that are happening in this world, this is one place you can go.

We want to hear from you » Share your Co-op experiences with us by emailing info@roanokenaturalfoods.coop

electronics clean out

Summer 2012

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What are we eating? The GMO labeling issue

Every month local pastured poultry farmers Ian and Carolyn Reilly of Four Corners Farm travel 200 miles round trip from Rocky Mount to pick up feed for their animals. With a local mill almost right around the corner from the farm many might ask, why go out of their way? One reason: GMOs. The Reillys are among a handful of regional family farms that have chosen non-GMO feed for their animals. “Not only are we wary of health effects like autism and allergies but as a real sustainable farm we would feel dishonest if we used feed that comes from an unsustainable technology,” Carolyn said. Consumer based non-profit organization, the Non-GMO Project, defines genetically modified organisms (GMOs) as plants or animals created through the process of genetic engineering. This experimental technology forces DNA from one species into a different species. “The resulting GMOs are unstable combinations of plant, animal, bacterial and viral genes that cannot occur in nature or in traditional breeding,” according to the organization, which also serves as a third party certifier testing products for the presence of GMOs. An overwhelming presence of GMOs in processed foods, as much as 80% sold in North America, has led many consumers to demand the right to know through the labeling of genetically engineered products. The current push for GMO labeling in this country, like the Just Label It petition, is simple: require labeling of genetically engineered foods and food ingredients and prohibit genetically modified foods from being advertised as “natural". Those in favor of labeling often point to the unknown health effects of genetically engineered foods, some studies linking GMOs to hormone disruption and fertility problems among many other issues. The FDA does not require safety testing of GMOs (on humans or animals) before entering the food system and patent rights on genetically engineered products generally prevent other organizations from conducting their own safety tests. Even the American Medical Association has recently called for the mandatory safety testing of new GMOs coming onto the market. But what about the GMOs already present in our food? Proponents state it simply, “We deserve to know what’s in our food, and we have the right to an informed choice — with labels.” Most developed nations do not consider GMOs to be safe. In nearly 50 countries around the world, including Australia, China, Russia, Japan, and most of the countries in the European Union, there are significant restrictions or outright bans on the production and sale of GMOs. In the U.S., the government has approved GMOs based on studies conducted by the same

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Allison Money Communication Specialist

corporations that created them and have profited from their sale since the early 1990's. Not surprisingly, there is little scientific evidence to prove that GMOs have adverse effects on humans. Opponents of GMO labeling claim that the initiative is unnecessary. They argue that mandatory labeling would raise the price of food through costly re-labeling by manufacturers and invite an increase in unfounded lawsuits. “These folks are trying to use politics to do what they can’t accomplish at the supermarket, which is increase market share,” said Cathleen Enright, an executive vice president at the Biotechnology Industry Organization, which represents agrichemical giants Monsanto and DuPont.

"Before it's on the table, we read the label." Carolyn Reilly While the health effects of GMOs may still be inconclusive, mounting evidence of the environmental effects give reason to be leery of a chemical based agriculture. Glyphosate, or Roundup, has already been implicated in the disease and decline of honeybees, a critical beneficial insect for agriculture. Pesticides are known to poison farm workers, commercial fertilizers pollute water sources and monocultures, the large scale planting of one crop, are rapidly destroying the soil health and biodiversity necessary to grow healthy, nutritious food. Much in the same way overuse of antibiotics created superbugs and viruses, the overuse of herbicides and pesticides has created “super weeds” and “micro-monsters”, more and more resistant to the toxic chemicals sprayed on them. New “herbicide resistant products” (GMOs) ready to be released by the agrichemical companies have a major ingredient of Agent Orange, 2,4-D, poised as the next level of assault. There are ways to use biotechnology appropriately. Conventional plant breeding, aided by safe modern technologies like gene mapping and marker assisted selection, continues to outperform GMOs in producing high-yield, drought-tolerant, pest- and disease-resistant crops that can meet our present and future food needs. » continues on page 10


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Roanoke Natural Foods Co-op supports the effort to require labeling of genetically modified organisms in all products.

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Carolyn Reilly gives her 3 year-old Joy a lift at their 58 acre multigenerational pastured poultry farm.

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LOCALFOCUS

Local Roots City Farm Allison Money, Communication Specialist Local Roots Restaurant has changed the game for local food in Roanoke. As a farm-to-table restaurant their menu is always evolving based on what is seasonally available. Their mission is simple, S.O.L.E. - Sustainable, Organic, Local and Ethical food. Local Roots is demonstrating their commitment to S.O.L.E. through their City Farm site in the Grandin Village.

“We hope to be a model and example for others in the community, to inspire them to grow their own food as well.” Diane Elliot Growing fresh produce in their own garden has always been self-evident according to Diane Elliot, owner of Local Roots Restaurant. “Fresh food will always taste better,” Elliot remarked. “We serve what is fresh and natural at the peak of its flavor.” The 6,000 square foot “farm” behind the Village Grill on Denniston Avenue evolved from several smaller garden plots throughout the city. 5

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Local Roots City Farm is a tremendous undertaking for the restaurant as it is maintained by their staff. The plot features many unusual and chef driven foods as well as plenty of heirloom varieties of produce, all grown from seed supplied by regional seed companies. Local Roots is planning for a year round crop cycle which will include okra, peanuts, beets, herbs like basil and chives, heirloom carrots, Asian cabbage and greens, leeks, squash- summer and winter, an assortment of beans and peas, several varieties of melons, fennel, mint, anise hyssop and other edible flowers to attract beneficial insects for pollination. “It is pretty neat to watch the whole process from start to finish,” City Farm manager Jared Rigby commented about the farm-to-fork experience. “And it is nice to see an unused piece of land utilized for a great purpose.” Composting is already a community effort with scraps from the restaurant, coffee grounds from CUPS Coffee and Tea and eggshells from the Co-op, providing excellent fertilizer for the crops. “At Local Roots, we share a vision of serving the local farm-to-table connection while supporting the community’s well-being,” Elliot said. “We are all about real here.”

Top, Local Roots Restaurant head chef Nate Sloan (right) and city farm manager Jared Rigby finish installing irrigation in the 6,000 sq. ft. garden on Denniston Avenue behind The Village Grill. Middle, City Farm manager Jared Rigby clears weeds from the urban plot. Bottom, The Guilford Mill Grits entrée topped with Local Roots City Farm Tatsoi (an Asian, leafy green) harvested that day, fresh from the farm.


REALFOOD Ferments Class

Bok Choy The wonderful Asian cabbage

Thursday, Sept. 13, 6pm - 7:30pm

Get cultured!

» see page 14

Bok choy, or leafy Chinese cabbage, is one of the most popular mainland crops in China, the Philippines, Vietnam and other Asian regions. Nonetheless this humble brassica family vegetable has gained popularity even in the western world for its sweet, succulent nutritious stalks. In structure, bok choy resembles collards and could be described as a non-heading cabbage (Acephala group). It is basically a small plant which grows upright from the ground with smooth white romaine lettuce like stalks which spread in the end to fine, glossy green oval or round leaves. A fully grown plant may reach about 12-18 inches in length. Like other brasisca family vegetables, bok choy contains certain antioxidant plant chemicals like thiocyanates, indole3-carbinol, lutein, zeaxanthin, sulforaphane and isothiocyanates. Along with dietary fiber, vitamins and minerals these compounds help to protect against breast, colon, and prostate cancers and help reduce LDL or "bad cholesterol" levels in the blood.

More information available at www.nutrition-and-you.com

1320 Grandin Road SW, Roanoke VA, 24015 540-400-8552 www.urban-gypsy.org

Korean Kimchi • 1 large bok choy cabbage • 1 medium daikon radish, peeled & grated • 1 bunch of scallions cut into 1-inch lengths • 4 Tbs of finely chopped fresh ginger • 5 cloves of fresh garlic, peeled & finely minced • 1/4 cup fish sauce • 1 teaspoon sugar or honey • 1 gallon of water • 1/2 cup coarse salt • 1/3 cup chili paste Slice the cabbage lengthwise in half, then slice each half lengthwise into 3 sections. Cut away the tough stem chunks. Dissolve the salt in the water in a very large container, then submerge the cabbage under the water. Put a plate on top to make sure they stay under water, then let stand for 2 hours. Mix the other ingredients in a very large metal or glass bowl. Drain the cabbage, rinse it, and squeeze it dry. Here’s the scary part: mix it all up. Some recipes advise wearing rubber gloves since the chili paste can stain your hands. Pack the kimchi in a clean glass jar large enough to hold it all and cover it tightly. Let stand for one to two days in a cool place, around room temperature. Check the kimchi after 1-2 days. If it’s bubbling a bit, it’s ready and should be refrigerated. If not, let it stand another day, when it should be ready. Once it’s fermented, serve or store in the refrigerator. If you want, add a sprinkle of toasted sesame seeds over the kimchi for serving.

Where The Body Meets The Soul. Summer 2012

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The Co-op Effect John Bryant, Marketing Director

The United Nations declared 2012 the International Year of Cooperatives. This recognition serves as an “acknowledgement by the international community that cooperatives drive the economy, respond to social change, are resilient to the global economic crisis and are serious, successful businesses creating jobs in all sectors.” Of course the UN can back this statement up with hard numbers. Worldwide more than 1 billion people are members of cooperatives, according to the International Cooperative Alliance. That’s nearly 15% of the world’s population. The Global 300, the top 300 cooperative businesses in the world, collectively generated $1.6 trillion in annual revenue for 2008. This production equaled the 9th largest national economy. Charles Gould, ICA’s Director-General, said in the 2010 Global 300 Report, "Some think of cooperatives as small, local enterprises and in many cases that’s true. But some are large businesses working at the national or regional level while others are giants running global operations valued in billions.” The largest cooperative in the world, Crédit Agricole Group in France, is a credit union and accounted for over $100 billion in revenue in 2008. CHS, Inc – an agricultural co-op based in Minnesota – is the largest cooperative in the United States drawing in $32 billion in revenue. The Fortune 500 list of the Top Companies of 2011 ranked CHS, Inc. 78th (Exxon Mobil ranked #1 at $452 billion.) Nationwide Mutual Insurance Company (Yes, Nationwide) is the second largest co-op in the United States, though it operates as a mutual. 7

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So, co-ops are big business worldwide but what is the effect of cooperatives on the Roanoke Valley? There are several cooperative businesses providing the Roanoke Valley with financial, electrical, farming and retail services with aggregate membership totaling well over 150,000 people. A large number of cooperative memberships are held at the twelve credit unions in our area. Member One Credit Union, originally chartered in 1940 to serve Norfolk & Western Railroad employees, has $587 million in assets, serves over 66,000 members, with nearly 200 employees and 11 branches in and around the Roanoke and New River Valleys. Chief Development Officer, Mark Hudzik, said the motto of “People helping people” is the reason Member One thrives. “We have a fiduciary responsibility to our members, not private investors,” Hudzik said. Member One prides itself on providing financial education and a broad reach of sponsorships in the community as ways of supporting its members. Mark Hudzik, Member One Credit Union

“Our man-hours in the community are incredible,” he said. Member One branches regularly host Credit Union Days with food and games for members. Employees are also available to provide onsite financial counseling to members at their 550 partnering companies. Woody Windley of Roanoke Valley Credit Union said, “Our credit union is a pleasant environment where we can focus on our members' needs. We’re not trying to gain from the loss of others.” Roanoke Valley Credit Union, which recently merged with Roanoke County Public Schools Credit Union, has $65 million in assets, serves 11,000 members and employs 30 workers at 4 branches. Southern States - farmer owned since 1923 - was formed as a way for Virginia farmers to have access to quality seeds. Today it's one of the nation’s largest farmer cooperatives, though many of the company’s locations, including the stores in Troutville and Wirtz, are local cooperatives operating under a management agreement with Southern States. Woody Windley, Roanoke Valley Credit Union


Southern States – Roanoke Cooperative, which was founded in 1935, produced $10.8 million in revenue in 2011, serves 4,549 members and employs 34 at 2 locations. Scott Stevens, the General Manager of Southern States-Roanoke Cooperative, says he enjoys working with farmers every day. “I help them buy smarter and drive their bottom line.” Craig-Botetourt Electric Co-op, which generated $12.2 million in revenue in 2011, provides service for 7,000 members in seven counties including Roanoke. General Manager Shawn Hildebrand believes that necessities best serve the community when they are cooperatively owned. “Food, electricity and water should be co-ops. Providing basic life necessities shouldn’t be a way for corporations to profit from consumers.” He says the best part of the business is

serving the owners and them knowing that they have a say in the business. “One phone call gets you the CEO in New Castle.” After the derecho storm in June, Craig-Botetourt was able to restore power to over 70% of their customers just three days after the storm, with all outages restored in less than one week. Roanoke Natural Foods Co-op, like many food co-ops, began in the 1970’s when access to quality whole foods was limited. RNFC generated sales of $4 million in 2011, serves 2,700 owners and employs 47 people at its single location on Grandin Road.

Shawn Hildebrand, Craig-Botetourt Electric Co-op

Like the co-ops mentioned before, Roanoke Natural Foods Co-op is proud to serve its community. Owner input and the strength of its democratically elected board of directors has built the largest food coop in Virginia. This is only a snapshot of the cooperative effect on the Roanoke Valley. There are others, many more credit unions, and there are more to come. When a group of people identifies a need that is not being met, a cooperative is born. What’s remarkable is that co-ops prove that people can work together, and actually thrive in hard times because co-ops provide their members with the means to live fuller, richer lives. By recognizing cooperatives in 2012, we are saying that we’re proud of our ability to collaborate for the greater good of the whole. We're saying that co-ops serve the needs of many people in the Roanoke Valley and around the world. We're proving that cooperation works. Summer 2012

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Ostrom Apiary Allison Money Communication Specialist Growing up in Canada, David Ostrom always had bees about. As a kid he worked over 500 hives with his father, later taking over the family business. After relocating his family to Virginia, Ostrom worked for a large honey producer, packaging over 20 tons of honey a year. Now at 72, Ostrom has what he likes to call a “hobby business” raising bees for honey that he sells to the Co-op. “There are a lot of people who are getting into beekeeping with their own hives for pollination. There are many, things to consider when raising bees,” Ostrom warned. Raising bees for honey is a livestock agricultural practice just like raising beef cattle, poultry or cows for milk production. They need a good sheltered spot with access to clean drinking water and of course plenty of different things to “eat." Honey is made of nectar, not pollen; pollen is a protein, nectar is a carbohydrate. Ostrom’s bees collect nectar from a large assortment of plants including dandelion, locust trees, tulip poplar trees, field clover, sourwood trees, maple trees, willow trees, vetch and goldenrod amongst many others. The worker bees, the ones you see on flowers and trees, will travel up to 6 miles for nectar and every single one of them is female. The drones are all male and have no stinger. All of the bees Ostrom raises are local; he does not buy hives or queens from southern states like Georgia, Texas or Florida because it increases the chance of spreading disease. He also has to ward off pests like mites and beetles, usually battling more than one disease and pest at a time. When Ostrom was young there were only 1 or 2 diseases that would cause problems with the bees. “We only worked about a quarter of the time that we work with them now” Ostrom said. Each beehive, with 6 plus bee boxes stacked, weighs somewhere between 200 and 300 pounds. The top boxes are smaller and full of honey while the larger boxes towards the bottom are called the brood boxes where the young bees are incubated. A strong hive with a good queen will have upwards of 10,000 bees. There are several different kinds of honeybees; Ostrom raises an Italian breed. He only wears a veil when he gets into the hive and uses a smoker to control the bees when it's time to harvest the honey. “If you know what you are doing you won’t have any problems," he said.

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Every week he inspects each hive and notes any changes made or if any supplements are given. When inspecting he checks for honey flow to see if another box needs to be added. When it is too crowded, the bees will form a swarm cell and fly away so monitoring activity and growth is important. He also checks for excessive moisture; bacteria cannot live in honey unless it has too much moisture, then it will spoil. Ostrom has already harvested honey a few times this year. This is done by taking the entire top box off of the hive for collection in the honey processing room. Honeybees are more aggressive at different times of the year, particularly when the honey production is low. “Getting into your hives too often disturbs them,” he commented. The mark of a good beekeeper is knowing when the honey is ready to harvest, something Ostrom believes is best learned through experience. Top, A worker honeybee gathers nectar, collected into the sacs on her rear legs, from a field clover flower. Bottom, David Ostrom inspects several of his honeybee hives. The shorter stacks are newly established hives known as nuclear hives or “nukes”. The taller hives can house as many as 10,000 bees and weigh 300-400 pounds each.


GMO Labeling » continued from page 4

The biotech industry argues that farmers should be able to choose to plant GMO crops if they wish. It says GMO and non-GMO crops can peacefully coexist. But experience in North America has shown that “coexistence” of GMO and non-GMO crops rapidly results in widespread contamination of non-GMO crops, such as the collapse of organic canola in Canada. GMOs not only release novel organisms into the environment that cannot be controlled but also cause serious economic effects, damaging the ability of organic farmers to sell their products and blocking export to countries with strict regulations regarding GMO contamination. On a recent episode of Dr. Oz, Jeffrey Smith, a leading consumer advocate for non-GMOs, said, “The single most common result of genetic engineering is surprise side effects. Therefore, we say it is not responsible to feed the products of this infant science to the entire population or release them into the environment where they can never be recalled. Someday we may be able to safely and predictably manipulate the DNA but it’s not today.” Increasingly Americans are taking matters into their own hands and choosing to opt out of the GMO experiment. Nearly half the states have already tried to pass restrictions regarding genetic engineering but so far the biotech industry has been highly successful at blocking legislation, even threatening to sue states over labeling laws. In November California constituents will have the chance to vote on the Right to Know Genetically Engineered Food Act, a result of over a million petition signatures, allowing the people to decide whether or not to label. There remains a great deal of unknowns about GMOs. That fact alone is why many are advocating for labeling and why the Reilly family chooses to drive out of their way for organic products. “When we decided to become farmers we wanted to know and be able to say to people who are eating the food we produce that without a shadow of a doubt, this is clean food,” Carolyn said. “That from the roots and soil that grew the grain, we know that it was not sprayed or genetically modified, that it is safe to eat.”

20F%F! O

High-Risk Crops

(In commercial production; ingredients derived from these must be tested every time prior to use in Non-GMO Project Verified products.)

• Alfalfa (first planting 2011) • Canola (90% of U.S. crop) • Corn (88% of U.S. crop in 2011) • Cotton (90% of U.S. crop in 2011) • Papaya (most of Hawaiian crop) • Soy (94% of U.S. crop in 2011) • Sugar Beets (95% of U.S. crop in 2010) • Zucchini & Yellow Summer Squash

All Barlean’s products from Sept. 25 thru Oct. 31, 2012

Common Ingredients Derived from GMO Risk Crops Amino Acids, Aspartame, Ascorbic Acid, Sodium Ascorbate, Vitamin C, Citric Acid, Sodium Citrate, Ethanol, Flavorings (“natural” and “artificial”), High-Fructose Corn Syrup, Hydrolyzed Vegetable Protein, Lactic Acid, Maltodextrins, Molasses, 'Monosodium Glutamate, Sucrose, Textured Vegetable Protein (TVP), Xanthan Gum, Vitamins, Yeast Products

Source: http://www.nongmoproject.org

Ways To Avoid GMOs • Purchase USDA Certified Organic • Buy products with the Non-GMO Project Seal • Read the label to see if it says "contains no GMOs" or "GMO Free" • Have a dialogue with your farmer through venues like community markets To get involved in this global issue visit www.roanokenaturalfoods.coop

Dr. Herb Joiner-Bey will discuss how to boost your Immune System naturally at his Immunity lecture Sat. Sept. 29th. Free book.

See page (14) in this newsletter for more details on Dr. Bey’s lecture. Summer 2012

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BOARDTALK

Gayle Havens Cooley Board President As your new board president, I’d like to thank Sam Eakin for the past three years of dedicated and hard work as the Co-op’s board president. Sam once said to me that being president of the board could be a full time job. I agree. While that is not likely to happen, I know that Sam has given his time generously to help the board and Co-op continue to grow and prosper. Thanks Sam! We are better because of you. Thanks also to our owners who showed up for our 2012 Annual Owners' Meeting. One goal of our planning sessions was to design a meeting that would attract more owners. Your attendance and enthusiasm greatly exceeded our hopes. For me, one noteworthy takeaway was the talk by our guest speaker – and Co-op owner – Chris Morrill, Roanoke City Manager. I was enthused, and others have expressed the same sentiment, by the obvious reciprocal respect and appreciation between the Co-op and Roanoke City.

You can look forward to more terrific owners' meetings and continued board efforts to collaborate and cooperate with the city. One of the board’s ongoing goals is to invest in governance so that we become more competent and informed representatives. To this end, there are two conferences that I’d like to tell you about. One took place in March of this year in Raleigh. This conference brought together board leaders and top management of Co-ops in the Southeast. The day was facilitated by experts in various fields and focused on the potential of the cooperative model on our own co-ops and communities. The other conference, held in Philadelphia, took place in June. This three-day conference featured prominent keynote speakers and workshops targeting topics such as governance excellence, small-scale urban farming, and collaboration amongst co-ops. Representatives from your board attended each of these conferences. We believe that we came home with inspiration and information to help the board and the Co-op grow and prosper. I’m looking forward to working hard on your behalf over the next year.

Annual Owners’ Social Recap Food, Friends, Conversation

The 2012 Annual Owners' Social & Meeting held in May drew a great crowd. Over 100 owners were in attendance at Schaal's Metamorphosis, which served up delicious food that was locally sourced thanks to Good Food-Good People. The Lenny Marcus Trio provided the backdrop to a wonderful evening of fellowship and conversation. During his guest speech, City Manager Chris Morrill praised the Co-op for being a part of laying the groundwork for Roanoke's continued growth and progress. During the meeting the incumbent board members, Bryan Hantman, Sam Eakin and Sandy Taylor were re-elected to our board.

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Left, Barbara and Dave Stone pose for a photo at the Owner Social. Right, Cynthia and Don Barnhart enjoy local food and conversation at Schaal's Metamorphosis before the annual meeting.


CO-OPNEWS 2012 Shopper Survey Please visit our website and take the 2012 Shopper Survey before August 16 and be entered to win one of four $50 Co-op gift cards. As you fill out this survey, please consider how would you like to see your cooperative grow. We take your comments, suggestions and opinions seriously. Letting us know our successes and shortcomings will only help build a stronger cooperative for us all.

Wholesale Department

Ownership Drive

Roanoke Natural Foods Co-op is proud to announce the start of our new wholesale department, which will better serve our shoppers and small businesses making larger orders. We have set a target date of mid-September to launch this exciting new department. Special orders of $300 or more will run through our wholesale department, offering significant savings to our customers. Deals are extended to many areas of our store include grocery, wellness, and bulk. Our commitment to high quality, affordable, organic and natural products remains the same and through the wholesale department you can order the same quality items found on the Co-op’s shelves in a larger quantity at greater savings. And everyone is welcome to order wholesale, you don’t have to be an owner to participate. This program is perfect for large families, restaurants, churches and special events. Wholesale orders will only be taken online at www.roanokenaturalfoods.coop Visit our website for more details and up-to-date information.

October is National Cooperative Month and each year we celebrate by holding our annual Ownership Drive. In 2011 we added 137 new owners during the drive. This year we’re hoping you can help us spread the word and reach our goal of signing up 150 new owners, our biggest target goal yet. Every owner of Roanoke Natural Foods Co-op is welcome at the Owners’ Cookout on October 14. Visit the Co-op’s website and subscribe to our e-newsletter, The Seed, to get all the details.

Fall Waterways Cleanup Preserve our waterways Saturday, October 6 On Saturday, October 6, 2012, volunteer teams from all over the Roanoke Valley will join forces to remove trash from our streams, creeks and rivers and their vicinities. You can join in too! Clean your favorite spot along a stream, tributary or river - or get to know a new one. In 2011, 39 teams made up of 746 Volunteers cleaned up 23 tons of litter and 348 tires. Volunteers found hoards of cigarette butts, plastic bottles and plastic bags. Some of the more interesting items included a 30-year-old Budweiser can, an air conditioner, and several bikes. An after cleanup celebration will be held at Wasena Park. Roanoke Natural Foods Co-op and other sponsors will be supplying food, drink, and entertainment. Please join in by registering your team today. This is a "surf and turf" event so you may choose “land or sea”. We don’t want small fries on the rivers but they can help in a park or by a small stream. Supplies are provided. Register at www.cleanvalley.org or pick up a registration form at the Co-op.

Summer 2012

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HEALTH&WELLNESS

Fall Immunity Support

Natural Remedies & Tips

“As we put our gardens to rest and gather wood to ensure a cozy winter, we also must consider our physical preparation for wellness and vibrant health.” Danielle Eavenson, Herbalist & Health Counselor

As we transition into fall and say farewell to free flowing, sticky summer days, a mix of emotions prevails. Some, like me, long for the eternal summer while others crave crisp, cool autumn nights and the grounded nature of earth’s internal retreat. For all, it is a time of transition.

Here are a few herbal & dietary suggestions to build and support immunity in seasonal change: Our first line of immune defense is digestive wellness. Up to 80% of our immune system is located in our digestive tract. In fact, many practitioners believe that 90% of disease originates in the colon. Create a strong disease resistant digestive tract by alkalizing the body to a PH level between 6.8 - 7.2. Veggies and fruit are alkalizing while meats, dairy, sugar, stress, over the counter and prescription drugs are all acidic. One simple way to begin to alkalize the body is by starting the day with a glass of lemon water. A plant-based diet, including mostly raw vegetables, will ensure adequate enzyme production for digestive wellness. However, for most of us, this is not always easy. As we move into cooler days, more warming foods such as soups and animal protein are appropriate. Whatever foods you choose, consider supplementing with enzymes and probiotics, especially when the system is challenged. Also, remember to chew thoroughly! In our home, the preventative medicine powerhouse is homemade chicken stock. Granny was right - it truly is the most effective for prevention and for use at the onset of illness. Make stock with organic chicken, carrots, celery, onions, garlic, shitake and reishi mushrooms, kombu seaweed, and astragalus root slices. Adding these healing herbs creates medicine that even your children will likely consume in large quantities. In addition to medicinal stock, my immune system medicine chest has a few more essentials such as Oscillococcinum, a homeopathic remedy used at first notice of flu symptoms,

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Co-optimist

olive leaf, echinacea, osha, goldenseal, colloidal silver, and a medicinal mushroom blend including reishi, maitake, chaga, and cordyceps. Each works specifically for different ailments of which I am available for consultation to help you discern. As an herbalist, I longingly watch the elderberry trees ripen in order to make my family’s favorite medicine, elderberry syrup. Dried berries may be used as well, which you can purchase at the Co-op. It is one of the most effective remedies for the flu. Watch nature and let her teach you. As the earth moves from summer’s productivity to winter’s fortification, we are wise to do the same.

Here is a simple recipe, sure to please even the pickiest of kiddos:

Homemade Elderberry Syrup 2/3 cup black elderberries 3.5 cups of water 2 Tbs fresh or dried ginger root 1 tsp cinnamon powder 1/2 tsp cloves or clove powder 1 cup raw honey Pour water into medium saucepan and add elderberries, ginger, cinnamon and cloves (do not add honey!) Bring to a boil and then cover and reduce to a simmer for about an hour until the liquid has reduced by almost half. At that point, remove from heat and let cool. Pour through a strainer into a glass bowl. Compost the elderberries and let the liquid cool to lukewarm. Add 1 cup of honey and stir well.


EVENTS

August - October

Owners’ 10% Off Day Roanoke Natural Foods Co-op Saturday, August 25, 8am - 9pm

Fall Waterways Cleanup Saturday, October 6, 2012 Cleanup: 8:30am -11:30am Picnic Celebration: 11:30am - 1:30pm

Co-op owners receive 10% off all purchases, all day. Pick up great deals and visit with neighbors and friends while shopping at your local co-op.

Volunteer teams from all over the Roanoke Valley will join forces to remove trash from our streams, creeks and rivers. An after cleanup celebration will be held at Wasena Park with food, drink, music and more.

Catawba FARM Fest Catawba Sustainability Center August 31 - September 2

Fall ECO Day Roanoke Natural Foods Co-op Saturday, September 15, 8am-2pm

This event for Labor Day weekend 2012 will be held on the Catawba Sustainability Center property. The intent is to provide an event focused on Food, Arts, Renewal, & Music. Over 25 bands, great local food and much more. Tickets available online now.

The free annual Electronics Clean Out day is an opportunity to responsibly recycle your e-waste in the USA and save it from being dumped into our landfills.

Owner Cookout Roanoke Natural Foods Co-op Sunday, October 14, 5:30pm

New for 2012, four drop locations in Southwest and Central Virginia.

Visit www.catawbafarmfest.org for all the up-to-date information.

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Live music and food all in the cooperative spirit. Join other Roanoke Natural Foods owners in the Co-op’s parking lot. You’ll get fed and have fun!

CLASSES

Sign up your team today or join others at www.cleanvalley.org

August - October

Canning Jams & Jellies Thursday, August 23, 5:30pm - 7:30pm $10/$5 Owners

Herbs & Nutrition for Pregnancy Saturday, September 22, 10am - 11:30am $10/$5 Owners

Homesteading in the Neighborhood

Join instructor Judy Price as she teaches basic canning techniques to make your own jams, jellies and preserves. Class participants will take home a sample from class.

Join Certified Holistic Health Counselor and Master Herbalist Danielle Eavenson as she discusses important foods, herbs, and supplements to create a vibrant and healthful prenatal environment.

Learn the elements of an urban homesteading lifestyle and how it can be integrated in your neighborhood. Taught by permaculture teacher Ron McCorkle.

Healthy Back to School Tuesdays, August 28 & September 4 5:45pm - 7pm, $20/$10 Owners

Dr. Herb Joiner-Bey Immunity Lecture Saturday, September 29, 10am - 12pm $10/$5 Owners

Wild Edibles Plant Walk Saturday, October 6, 10am - 11:30am $10/$5 Owners

Learn how to make healthy breakfasts, lunchboxes and dinners for your busy family with Happy Healthy Cooks Director and Certified Health Coach Heather Quintana.

Ferments Class: Homemade Sauerkraut Thursday, September 13, 6pm - 7:30pm $10/$5 Owners Discover the lost art of fermentation as we prepare traditional sauerkraut while learning about the health benefits of fermented foods with Danielle Eavenson.

Build your immunity naturally and avoid the bug this year. Dr. Herb Joiner-Bey will discuss the immune-boosting quality of Barlean's Olive Leaf, fresh from Australia. Each attendee receives a copy of Dr. Joiner-Bey's book.

Healthy Cooking for One Tuesdays, October 2 & October 9 5:45pm - 7pm, $20/$10 Owners Having a hard time cooking delicious, healthy meals for one? Join Heather Quintana as she teaches kitchen survival strategies for singles.

Thursday, October 4, 6:30pm - 8:30pm $15/$10 Owners

Join Master Herbalist Danielle Eavenson as she teaches the basics of wild edible plants. Please wear comfortable walking shoes and come ready to learn!

Fall Wellness: Staying Healthy with the Seasons Thursday, October 11, 6pm - 7:30pm $10/$5 Owners Explore herbs, foods and home remedies that strengthen and build the body and invite us to embrace that which Fall longs to teach us. Taught by Danielle Eavenson.

Sign up today » Sign up for classes at any register, by calling 540.343.5652 or emailing info@roanokenaturalfoods.coop. Seating is limited. Summer 2012

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1319 Grandin Road, Roanoke,VA 24015 540.343.5652 www.roanokenaturalfoods.coop

Ends Statement Roanoke Natural Foods Co-op exists to create a vibrant, local and sustainable cooperative community where decisions are grounded in the balance of economic, social and environmental responsibilities.

Join us October 14 for the

Owner Cookout at the Co-op!


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