Roanoke Natural Foods Co-op / Fall 2013

» pg 7

Give Up Program

Parkway Brewing Company

DedicationHeritage Point

» pg 9

» pg 2

Contents2 Would You Give Up?

3 Co-op Market Square

4 Just Label It, Already!

5 J & L Green Farm

7 Local Focus

9 Farm Dedication

10 Real Food

11 Board Talk

12 Co-op News

13 Health & Wellness

14 Classes & Events

WelcomeJohn Bryant Marketing Coordinator

Let’s have a show of hands…who’s ready for fall? Crisp air, leaf piles to run through, pumpkin pie, time with family, football, and the return of The Walking Dead; fall is truly my favourite season. Still, with Halloween costumes already in stores, Thanksgiving just around the corner and Jingle Bells playing ad nauseum, autumn ‘tis the busiest season, too. I mean, those leaves don’t just pile themselves. Now that fall is here, there is also a lot going on at the Co-op. October is our Annual Ownership Drive and there has truly never been a better time than now to be an owner of Roanoke Natural Foods Co-op. Our urban farm, Heritage Point, held its official dedication in June and the Co-op held the ribbon cutting of its second location on the Historic City Market in July. The best support you can give your local food co-op is to become an owner. Check out info about the Ownership Drive on page 11. If you’re already an owner, go out and brag about it and ask others to join. We visited J&L Green Farm in Edinburg, VA. Owners Jordan and Laura Green are raising turkeys the right way with rotational grazing and “open door” practices. These folks will be supplying the Co-op with Thanksgiv-ing birds, fresh from in the Shenandoah Valley this November. Learn more about how they produce and, while you’re at it, go ahead and order one of Jordan and Laura’s naturally-raised turkeys for your family’s table this holiday season. The Co-op is teaming up with Carilion Clinic to provide classes on preventative health at the Co-op this fall. Since conducting a Com-munity Health Assessment with the United Way of the Roanoke Valley in 2012, Carilion Clinic has made great strides in its efforts to champion preventative healthcare in Roanoke. Starting this fall and continuing through 2014, Carilion and the Co-op will be offering free classes with registered physicians and dietitians in our Community Room. Turn to page 12 to learn more. Do you like good local beer? Page 7. That is all. Finally, I’m very excited to announce a new program at Roanoke Natural Foods Co-op that will go a long way toward our commitment to supporting our community. Do you want to know what it is? Give up. No, that’s what it’s called ... Give Up. All the details are on page 2. Think of this issue of the Co-optimist as a cornucopia full of co-op goodies like recipes, wellness tips, news and autumn puns. Enjoy.

AdvertisingThe Co-optimist is a publication of Roanoke Natural Foods Co-op. For advertising information, please e-mail info@roanokenaturalfoods.coop or call (540) 904-5700.

Roanoke Natural Foods Co-opGrandin Village 1319 Grandin Road, SWRoanoke, VA 24015Open 8am - 9pm, Every DayPhone: (540) 343-5652 Fax: (540) 343-5711

Market Square 1 Market Square, SERoanoke, VA 24011Open 8am - 8pm, Every DayPhone: (540) 904-2733 Fax: (540) 343-5711

StaffGeneral Manager: Bruce PhlegarHuman Resources Coordinator: Elizabeth WilsonMarketing Coordinator: John BryantCenter Store Coordinator: Lisa BalkomFresh Foods Coordinator: Diana McGuireWellness Coordinator: Elizabeth GoodMarket Square Store Coordinator: Dean EricksonFarm Coordinator: Sean JordanSpecial Projects Coordinator: Jim CrawfordAccounting Team Leader: Carleen GreenmanFront End Team Leader: Heidi GarrabrantProduce Team Leader: Emily McDonaldDeli Team Leader: Missy Martin

Editor John Bryantjohn@roanokenaturalfoods.coop

Design & Layout Joe Burge

Photography Jon Shup

Contributors Patrick Beale Andrea Mattioni-WillisJohn Bryant Jon ShupGayle Cooley

Board Of DirectorsPresident: Gayle Havens CooleyVice President: Bob CapperTreasurer: Ron McCorkleSecretary: Sandy TaylorSam Eakin Ian FortierBryan HantmanKerstin PlunkettKrista Stevenson

Content of this newsletter should not be used or construed as medical advice.

On the Cover: Aengus, Heritage Point's farm dog in training, with Assistant Farm Manager Conor Rice.Photo by Jon Shup.

www.roanokenaturalfoods.coop

© 2013 Roanoke Natural Foods Co-op

optimist

1 Co-optimist

John Bryant Marketing Coordinator

With the success of the Raising the Ante program at Roanoke Natural Foods – by using reusable bags our shoppers have contributed over $13K to local charities since November 2010 – the Co-op started looking for ways to make a larger impact in our community. Starting October 1, Roanoke Natural Foods Co-op will launch a new program called Give Up. Through Give Up shoppers may “round up” their purchases to the nearest dollar and contribute their change to the local charity featured that month. We will offer Give Up at both co-op locations, and we will continue our Raising the Ante program in our store on Grandin Road.

Proven Success with Co-ops A number of food co-ops offer a program similar to Give Up, where co-op shoppers are making direct contributions back to non-profits that are improving their cities and neighborhoods. Our inspiration for Give Up came from seeing the results these co-ops have shown by asking their shoppers to "round up" at the register. In 2011, Seward Co-op in Minneapolis launched SEED, a fundraising program that allows shoppers to “round up” their grocery bill totals at the register to easily donate money to worthwhile community organizations. Theirs is one of the most successful “round up” programs of any food co-op in the country. In one year, from September 2012 to August 2013, 411,000 Seward’s shoppers contributed $186,000 to SEED. That’s an average of $15,500 per month to a local organization that shares Seward’s goals of building a better community, environment and food system in their neighborhood in Minneapolis. “It’s a community effort on multiple levels,” says Seward Co-op’s Marketing Director Tom Vogel. “SEED money collected goes back into growing community programs, but our co-op’s community of staff and customers has really grown, too. There’s pride in realizing that, collectively, our cents on the dollar are making a profound impact in our community.” Vogel says Seward Co-op has nearly 50% customer participation in SEED and is averaging $.45 per contribution.

Change for our Community Could we – our Co-op & its shoppers – do this for Roanoke? We’re going to try. Imagine all of us giving change for change. Roanoke Natural Foods Co-op has over 20,000 shoppers each month. If Give Up mirrored the success of Seward’s SEED program, our shoppers would contribute $4,500 a month back to our community. That’s game-changing money for many local organizations. Imagine those dollars going to build a

community garden, or teach kids about nutrition and better eating habits, or feed our neighbors that are suffering from hunger every day. Well, you won’t have to imagine it for long, because we’ll be making it happen together. Starting October 1, when you make a purchase at Roanoke Natural Foods Co-op, your cashier will ask, “Do you want to Give Up?” If you choose to “round up” your receipt to the nearest dollar, your change will make a difference in our community. To get things rolling, Roanoke Natural Food Co-op will match 10% of the total contributions during the month of October. We're changing what it means to Give Up at the co-op; together we can make a lot of change for our community.

Fall 2013 2

Would you Give Up?

Top, Summer Morris shows off an "I Give Up!" sticker. Middle, Seward Community Co-op's SEED program is one of the most successful "round up" programs of the food co-op's in the United States. Bottom, Vaunda Leftwich, who volunteers with Happy Healthy Cooks, our October Give Up recipients, teaching 2nd graders how to prepare veggie sushi rolls.

Change for our Community

3 Co-optimist

The idea to expand was driven by our committed owners, who knew that a grocery store in Downtown Roanoke would not only help to meet the needs of the growing downtown community, but would be a wise investment for the Co-op. The new store has been well received by vendors, businessmen, farmers, and residents alike. “We’re trying to grow in ways that are relevant and mean-ingful to the community," said Roanoke Natural Foods' Board President Gayle Cooley. The foot traffic that the store brings is beneficial to the vendors on the market, and many of them have expressed their support of this new addition. Despite its humble size, Co-op Market Square carries a wide variety of organic, local, and healthy foods and other important shopping items including vitamins, hair and body care, fresh produce, cleaning supplies, Grab ‘N’ Go deli items, dairy and frozen goods, hot breakfast sandwiches and more. The items were selected based on how popular they are at the Grandin store, as well as a customer survey conducted in January, in an effort to provide downtown shoppers with the groceries they need most. The store held a grand opening celebration on July 25, attracting many members of the community including former co-op board member Freeda Cathcart, Mayor David Bowers, and a number of loyal co-op owners. Shoppers were greeted with a variety of free samples, as well as a free Co-op reusable bag and a “New Space, Baby” posters, printed on-site by Hunter Dickenson of Press Press Merch.

During the Ribbon Cutting Ceremony on July 25, and the events that followed, the Co-op saw many new faces and heard endless encouragement and excitement about the new space. The Market Square location provides a good alternative for many would-be Co-op shoppers who simply cannot make it to Grandin Village on a regular basis. Thanks to the Co-op’s many committed owners and dedicated staff, Roanoke Natural Foods Co-op: Market Square is poised to contribute to the health and well-being of the residents and business-people of downtown Roanoke and to promote the accessibility of local, natural, healthy foods in the Roanoke Valley.

Left, Twenty-six co-op owners help Mayor David Bowers (center) cut the ribbon, officially opening the doors at Co-op Market Square. Top Right, The bulk section is a popular aisle in the new location. Bottom Right, Fresh fruit, a popular choice at lunchtime, adorns the produce section.

The Co-op comes to Downtown Roanoke

Co-op Market Square

CO-OPDOWNTOWN

“We’re trying to grow in ways

that are relevant and meaningful

to the community.”

Gayle H. Cooley, Board President

Fall 2013 4

Just Label It, Already!Co-ops support the right to know

Food labels alert us to potential allergens, help us do the math on our sodium intake, and even reassure us that our morning glass of O.J. is “not from concentrate.” Now, surveys show that over 90 percent of Americans want mandatory labeling on foods containing genetically modified organisms (GMOs). GE labeling is mandatory in much of the world already. In fact, 64 nations—from Brazil to New Zealand, plus the entire European Union—already require labeling to inform their citizens about the presence of GMOs. GMOs are plants or animals created through the process of genetic engi-neering. This technology inserts DNA from one species into a different species. The resulting GMOs are combinations of plant, animal, bacterial and viral genes that cannot occur in nature or be created by traditional breeding. Over the past two decades, GMOs have been entering U.S. grocery stores at a dizzying rate. While certified organic foods are prohibited from containing GMOs, the Congressional Research Service estimates that 60 to 70 percent of processed conventional foods contain GMO ingredients. We believe people have a right to know what’s in the food they’re eating and feeding their families. That’s why our co-op has joined other food co-ops across the country in support of the Just Label It (JLI) campaign, a national coalition of more than 650 organizations dedicated to bringing about mandatory labeling of genetically engineered foods in the U.S. This October, National Cooperative Grocers Association, a business services cooperative owned by food co-ops including ours, is partnering with manu-facturers to contribute $75,000 to JLI. Together, we’re supporting research to show that mandatory labeling will not

increase food costs; efforts to educate lawmakers and the media about GMO labeling; and outreach to make more people aware of an important labeling petition to the FDA. While labeling opponents spend millions to defeat labeling initiatives, momentum for mandatory labeling is building. Over one million people

have signed JLI’s petition to the FDA already—more than any other food petition in FDA history. And, although it didn’t pass, California’s Proposition 37 to label GMOs brought the issue to the national forefront. Currently, GMO labeling legislation is pending in more than half of U.S. states!

This October, National Cooperative Grocers

Association, a business services cooperative

owned by food co-ops including ours, is

partnering with manufacturers to

contribute $75,000 to Just Label It.

The tradition of eating turkey along with a cornucopia of other seasonal foods for a Thanksgiving feast is one of the most widely recognized cultural norms in our country. In 2011, it is esti-mated that Americans consumed over 46 million turkeys at Thanksgiving. However, many of these birds are brought up in poor living conditions which are detrimental to the birds and to the earth. Sustainable farmers, like Jordan and Laura Green, are providing their community with a more responsible op-tion for Thanksgiving dinner. The Co-op has decided to purchase fresh Thanks-giving turkeys from J & L Green Farm in Edinbug, VA, because of the farm's natural and ethical methods of raising their livestock. They also came highly recom-mended by David Maren at Tendergrass Farms, from whom the Co-op bought turkeys in recent years.

Both Jordan and Laura grew up on farms and have a passion for responsible food. After a year internship at well-known Polyface Farms in Swoope, VA, Jordan was inspired by Joel and Daniel Salatin’s “alternative” farming methods and started J & L Green Farm in 2009. In nature, herbivores, like cows, goats, and sheep, mow down grass, expos-ing the soil, then birds, like turkeys and chickens, come along and eat the bugs and fertilize the ground as they go. After the grass and other plants grow back, even more diverse and healthier than before, the herbivores come back through and the cycle starts again. This natural process gives the prairie time to rejuvenate, increases the diversity of nu-trient rich plants, and builds soil levels. It also provides a much wider variety of nu-trients for the animals, as opposed to the all-grain diets of most of the livestock raised in the US.

The Greens do everything in their power to raise their livestock in the most natural way possible. Their turkeys are moved and treated to a new “salad bar” every three days, and shortly thereafter, herbivores feast on the diversity of plants that the birds leave behind. The land is given time to replenish, and the animals get the range of motion that they would get in the wild. All of the livestock operations at J & L Green Farm are completely mobile. Even the pigs grow up in a mobile pen in the woods, mimicking their own natural habitat. Everything they do is temporary, completely eliminating any negative environmental footprint. Not only are these practices good for the animals and for the earth but they are good for us, as well. Investigative Journalist Jo Robinson discusses many of these health benefits in her book "Why Grass Fed is Best" including

Jon Shup Marketing Specialist

5 Co-optimist

J & L Green FarmFarming Nature's Way

the higher levels of Omega 3 fatty acids present in foods from animals who are allowed to consume their natural diets. The Green family treats the earth like a gift and has a strong desire to leave it better for the next people to come along. “Mimicking a natural template with our farm enterprises will require the least input from both land and animals," Jordan explained, "and reverse decades of harmful practices that have caused erosion and pollution problems.” The farm operates on an “open door” policy, allowing transparency with all of their practices. “We invite any customer to come out and see what we’re doing, poke their nose into anything, " Jordan said. "If there is something they’re not happy with, that’s fine. But,” he said with a smirk, “we have not had that happen yet.” They strive to bring the grower-consumer relationship back into food. “When you buy Certified Organic, you still have no idea where the product came from.” Through this relationship with their customers, the Greens hope to spread the joy of locally raised, responsible food. They regularly have visitors and also host summer and one-year internships. Jordan said, “Even if the interns don’t go on to start their own farm, their viewpoints still have been affected and they are more aware of the impact that this kind of farming has on the world.”

Fall 2013 6

“Mimicking a natural template with our farm enterprises will require

the least input from both land and animals and reverse decades of

harmful practices that have caused erosion and pollution problems.” Jordan Green, J & L Green Farm

Left to Right, Farmer Jordan Green raises his livestock in the most natural way possible; The turkeys enjoy outdoor living in a natural environment; The entrance to one of the Green's farm plots, just north of Harrisonburg, VA; A balance of bugs and grains make up a turkey's diet at J&L Green Farm.

You can order a fresh, humanely raised, hormone free turkey from J&L Green Farm for your Thanksgiving dinner. Limited quantity available, so order today!

$4.49 per pound. Birds range in size from 11 - 17 lbs Pick up at the Co-op on November 26 & 27.

Fresh from the Shenandoah Valley. Visit our website, www.roanokenaturalfoods.coop for more information.

THANKSGIVING

7 Co-optimist

LOCALFOCUS

Experiencing Parkway Jon Shup Marketing Specialist

Ryan Worthington

“We want people to experience beer!”

Shortly after meeting Ryan, Parkway’s “Braumeis-ter,” I realized that not only was I speaking to a beer brewer, but a bona fide beer scientist. He spoke of the beer brewing process in terms of amyolytic enzymes, isomerization, and hemocytometers. Ryan’s formal education in Chicago and Germany has provided a solid foundation for Parkway’s beverages. “The biggest thing that I took from Germany, was that quality control and consistent product is what sells beer,” Ryan told me. They go to great lengths to assure both at Parkway, testing their beer in an on-site laboratory to verify the quality of everything from their raw materials to the finished products.

Pairing consistent quality with a spirit of adventure and experimentation, Parkway’s beers satisfy the tastes of a wide variety of people. Their well balanced Get Bent Mountain IPA, the winner of the the Co-op's inaugural "Beer Bout" competition, and robust Raven’s Roost Porter tickle the taste buds of beer enthusiasts, while Reverend Gary’s Krispy Kolsch could easily con-vert “beer drinkers” into “beer tasters,” a goal that the brewers keep in the forefront of their minds. “We want people to experience beer!” Ryan explained. That statement was clearly supported by Ryan’s reactions to the flavors I detected in his beers. He thoroughly enjoys others’ perspectives on his beer and humbly guides customers to a better tasting

On my visit to Parkway Brewing Company, I had the privilege of meeting Mike “Keno” Snyder, and Ryan Worthington, the masterminds behind the Roanoke Valley’s newest craft brewery.

Fall 2013 8

experience. Keno, the brewery’s Head Visionary, and the driving force behind the business, keeps his sights set firmly on building culture and community in the valley. “This community is sup-porting us, so we need to support the community, too.” The brewers have teamed up with local restaurants and food trucks to raise money for charities at home and abroad. They also bring the locals closer together by intention-ally omitting televisions in their tasting room and seating patrons at German “beer garden tables” whose narrow tops

encourage face-to-face conversation. Parkway’s passion for beer, commu-nity, and cooperation will certainly drive them to new heights. Be on the lookout for new brews, live music, and special events at the brewery. Visit the tasting room Wednesdays, 5pm - 7:30 pm, Thursdays & Fridays, 4pm - 8pm, and Saturdays, 3pm - 8pm.For more information visit Parkway online at www.parkwaybrewing.comand "like" them on Facebook.

Clockwise from Bottom Left, Parkway Brewing Co.'s bottling line at their warehouse in Salem, VA; (left to right) Parkway's crew Mike "Keno" Snyder, Drew Nichols, Jonathan Smith, and Ryan Worthington enjoying a break in front of the warehouse mural painted by Ryan's wife, Jessica; The tasting room at Parkway features all of their beers including limited edition brews only available on-site; Parkway's Belgian Dubbel was aged for 6 months in organic rye whisky barrels from a local distillery; A rainbow of beers with whisky-barrel-aged Raven's Roost Porter in the foreground.

Farm Dedication

HERITAGEPOINT

9 Co-optimist

The Heritage Point Farm Dedication on June 8, 2013 was a “Rain or Shine” event and there was a lot of both. After steady rain in the early morning, the sky cleared up at 9am, the ground was soaked, and the question became who would show up to the dedication at 10am. Car after car drove up Blue Hills Drive and, in all, over 350 people visited the farm that day, with the last visitors leaving at 8:30pm. Speakers at the dedication included General Manager Bruce Phlegar, Vice President of the Co-op’s Board of Directors Bob Capper, Farm Coordinator Sean Jordan, Congressman Bob Goodlatte, Roanoke’s Mayor David Bowers and Pastor Ron Graham. Jordan took the stage to the audience’s applause. “It’s a recent phenomenon,” he said, “that people applaud for farmers.” Throughout the day visitors toured the farm and learned more about sustainable farming practices and the plans for Heritage Point to grow over time. Heritage Point's Farmers' Market raised over $500 in donations for Feeding America Southwest Virginia at the dedication.

Top, Assistant Farm Manager Chelsea Graves runs the farm's very first farmers' market table. Middle, Sean Jordan (right) talks with dedication attendees. Bottom, The classical strings duo, The Matheson Brothers, provided a musical backdrop to the event. Footer, Overlooking Heritage Point, where over 350 people attended the farm dedication on June 8.

"I have great faith in a seed. Convince me that you have a seed there, and I am prepared to expect wonders."

Henry David Thoreau

Fall 2013 10

REALFOOD

Curry powder, a blend of spices used in many Asian cuisines, is a great way to add a little zing to everyday dishes. It can be added to mayonnaise to dress up sandwiches, or used to flavor soups and stews. It’s also great for adding a kick to all kinds of sauces and marinades, as well as meatloaf and burgers, and chicken, tuna, pasta and potato salads. Curry is a great way to spice up your life! Turmeric, commonly used in curries, has many known health benefits including anti-inflammatory properties. Don’t stop at trying one blend of curry either! There are many combinations that range from strong and spicy, to mild and zesty.

Curry PowderA Versatile Blend

Andrea Mattioni-Willis As WVTF’s Veggie Chef, Andrea shared her recipes with listeners each week. Now she works at the Co-op, splitting her time between HR and accounting. She still concocts vegetar-ian recipes using ingredients from her own garden, the Co-op and local farmers.

Chickpea Curry Salad

Salad ingredients2 medium carrots, peeled and finely diced 1/2 medium yellow onion minced*2 cans chick peas1/2 cup raw pumpkin seeds3/4 cup dried cranberries

Vinaigrette1 teaspoon ground curry1/4 teaspoon garlic powder1/8- 1/4 teaspoon red cayenne pepper1/2 cup dairy-free mayo (vegan)1 tablespoon yellow mustard1 tablespoon olive oil2 tablespoons apple cider vinegar2 teaspoons agave nectarpinch of cinnamon

Pulse chick peas in food processor so peas are broken into smaller pieces but not hummus-like. Mix together salad ingredients in a large mixing bowl and set aside. Whisk together dressing ingredients in a smaller bowl and add to larger bowl. Stir well, making sure salad ingredients are thoroughly coated with dressing. Refrigerate for at least two hours before serving.

Serving suggestions Serve in pita pockets, on cucumber slices, or on a bed of fresh greens *You can soak chopped onions in cool water for about 5 minutes if they seem too pungent. Drain, pat dry and mix into salad after soaking.

Recipe by Andrea Mattioni-Willis.

Directions

Serves 10 - 1/2 cup servings

BOARDTALK

11 Co-optimist

Two major milestones have taken place since our last Co-optimist. The dedication of our urban farm Heritage Point and the ribbon cutting ceremony for our downtown location both officially launched our co-op’s major expansion endeav-ors. These projects collectively represent two years of hard work specific to these efforts, but also many more years of dreaming about what we wanted our co-op to become. I’d like to extend sincere thanks not only to the staff of Roanoke Natural Foods Co-op, but also to our owners and the entire Roanoke community who supported and encouraged us along the way. As I have mentioned in previous Co-optimists, growth is very much on the mind of retail food co-ops across the country. In early 2013, the National Cooperative Grocers Association distributed a survey to the boards of 134

member cooperatives to gather information about growth strategies and barriers to change. The survey results were summarized at the NCGA Co-op Leadership conference in St. Paul, MN in April. Building the local economy by increasing revenues spent with local vendors was the top benefit that co-ops expected as a result of growth. Increasing the number of owners/members was the second most chosen impact of co-op growth. A full 90% of respondents expect that more natural food products will enter conventional grocery stores in their marketplaces within the next year. The survey results left several impressions with me. One of the most significant is the quantitative evidence that supports the contention that co-ops everywhere are very much aligned in their thinking about how to grow a stronger cooperative presence. That’s our goal here in the Roanoke Valley, and with your continued support we hope to continue along that path.

Gayle Havens CooleyBoard President

Owner Celebration Throughout the month of October we’re pulling out all the stops in order to encourage you to become an owner of Roanoke Natural Foods Co-op!

After you’re an owner of the largest food co-op in Virginia, the benefits just keep rolling in. You own a piece of both retail locations and Heritage Point, our cooperative urban farm. Owners get discounts on Co-op Classes and over 400 owner sales items each month. Only our owners can run for the Board of Directors and vote in elections. You’re also deputized to brag to everyone you know that you “Own It!”

» $10 Administration Fee? Waived!» Buy Four Shares? $10 off! » Buy Eight Shares? $25 off!

In cooperation,

October Ownership Drive Perks

Join the Co-op family this October!

Owner CookoutGrandin Co-op | Sunday, October 27 | Time TBD Live music, food, beer and wine & more! This a free event for Co-op owners only!

Fall 2013 12

CO-OPNEWS

Roanoke Natural Foods Co-op is partnering with Carilion Clinic to improve the health of our community, a goal we both share. Over the coming months, at our Grandin Road store, Caril-ion health educators and registered dietitians will give talks, prepare healthy snacks, and share recipes, with the goal of inspiring us all to live healthier lives through better nutrition. The first presentation will be “Eating on the Run” in October. With the busy holiday season right around the corner, it’s easy to break bad when eating on the go. Join Carilion Community Health Educator Edie Naughton and learn ways get fast food that’s not junk food. Carilion will also be sponsoring a "Healthy Moments" Series at the Co-op every quarter, where you can stop by for a healthy snack and chat with one of Carilion’s registered dietitians. Our partnership with Carilion is an extension of our work as part of Healthy Roanoke Valley, a community-based coalition. Improving wellness and health literacy is one of the group’s key objectives. Look for more details about upcoming events posted in our stores and at www.roanokenaturalfoods.coop.

Eating on the RunThursday, October 10 6:30pm - 7:30pmFree to All

Healthy MomentsWednesday, October 2311am - 1pmFree to All

For more info about Co-op Classes, visit www.roanokenaturalfoods.coop.

Carilion Classes

Local economy

Kids [ages 12 and under] are invited to join the Co+op Explorers and be eligible to receive [one free banana per visit]! Kids simply need to sign up with parent or guardian at the co-op. Each child will be issued their very own super official Co+op Explorers card!

Starting October 1, kids ages 12 and under are invited to become Co+op Explorers and receive one free banana or apple per visit with an adult shopper!

Kids and parents stop by the Co+op Explorers fruit basket at the front of the store. Next to the basket, you'll find Co+op Explorers stickers. Take a sticker and put it on your child's shirt or jacket (that's so staff will know your child or children are fruit-munching Co+op Explorers, and they can account for it at the checkout counter.) Then, each child may take one banana or one apple per shopping trip and enjoy eating it while you shop.

What should you do with the peel? Peels can be thrown away in our compost bin at the deli. If you don't see it, just ask a Co-op team member. When you checkout, please remind the cashier that your child or children ate a free piece of fruit as part of Co+op Explorers so that we can track participation in the program.

Here's how it works

Co+op Explorer Sticker

Introducing the Co+op Explorers!

»

»

Visit us at either co-op location, Grandin Road or Market Square, and start exploring!

Fullness of FallA Massage Therapist’s View

HEALTH&WELLNESS

Life is seasonal motion.  We are bound to the earth in this way. The zenith star of summer has passed, and the pregnant fullness of fall arrives.  This season is so full that one name cannot contain it.  Indeed it is the only season with two names: Fall of the leaf & Autumn. This is the season of abundance, harvest, and Thanks-giving. And of course, here in Southwest Virginia, fall is a dramatic show of colors.  In fact, last fall I had a visit from the fire department.  Turns out I had a maple tree with orange and yellow leaves so resplendent that a neighbor, who glanced at dusk, mistakenly thought my house was on fire and called 911. But I digress.  To have peace and balance, while observing the beauty of the season, is a great blessing. Yet let us acknowledge that in the buzz saw intensity of our 21st century life these states can be elusive.  Here are two simple tips for relieving stress.  If you do both in one day you win the daily double.  The prize is a more relaxed self.

1 Soak in a Dead Sea salt bath.  Mineral salts soften the skin, and bring suppleness to rigid, tense muscles.  No mere frivolous luxury, Dead Sea salts are an effective natural healing therapy.

2 Take a stroll thru the woods.  No fast walk here.  Take the time to be.  Enjoy the motion of your body.  Open your senses.  Sit for a spell.  Close your eyes.  When you open your eyes...pretend that you are opening them for the very first time.  If you are my neighbor, please do not call 911. It's just my maple tree during the fullness of fall.

13 Co-optimist

“To have peace and balance, while observing the beauty of the season, is a great blessing.” Patrick Beale, Massage Therapist

Patrick Beale is a Massage Therapist located in Grandin Village who enjoys barking at the moon when it's full.  He can be reached at 540-797-9872 or roanokerivermassage@gmail.com

Two simple tips for health & wellness

LIRA PLUMBING, LLCSolving your family’s plumbing problems safely,correctly and economically, the first time!

www.liraplumbingandheating.comJEFF LIRA 540.204.8526

JEFF LIRA 540-204-8526

Fall 2013 14

Join Daytime Blue Ridge's Lindee Katdare as she shows you how to warm up those cool evenings with some Curried Pumpkin Soup and fresh Dilly Bread.

Autumn Comfort Food Thursday, October 17, 6pm - 7:30pmCommunity Room, $10/$5 Owners

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, mu-sic and more. Sign up at www.cleanvalley.org

Fall Waterways Cleanup Saturday, October 5, 2013Cleanup: 8:30am -11:30amPicnic Celebration: 11:30am-1:30pm

Equal Exchange TalkMonday, October 14, 5:30pm-6:30pmCommunity Room, Free to all

Plant Based Diet Sunday, October 26, 10am-11amCommunity Room, $10/$5 Owners

Wasena Park Cleanup Sunday, November 3, 2pm-3pmPicnic Pavillion at Wasena Park

Owner Cookout Sunday, October 27, Time TBDCo-op on Grandin Road

Live music and food, all in the cooperative spirit. Join other Co-op owners in the Grandin Village parking lot. This is just one of the ways we say “thank you” to our committed owners.

Do you find yourself wishing you had more time to prepare healthy meals? This presentation with Carilion Community Health Educator Edie Naughton, RN will arm you with tips for eating healthy while on the run.

Spend one-on-one time Carilion Registered Dietitian, Don Mankie. A healthy snack along with simple recipes for eating better are provided. Stop by for a chance to win at the prize wheel!

A training on brewing coffee as well as a history of Fair Trade. Enjoy some coffee while learning more about the food industry with Equal Exchange sales representative, Mark DiMaggio.

Join other vegetarians, vegans, and curious onlookers to learn how to get the most out of a plant based diet. Taught by Integrative Health Coach and Board Certified Holistic Nutritionist Jeanie Redick.

Pitch in and help us cleanup one our favorite neighborhood parks. This is the last park cleanup of the year, so we could really use your help. Please sign at any register or by emailing info@roanokenaturalfoods.coop.

Owners’ 10% Off Day Saturday, November 9 Both Co-op Locations, All Day

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.

Today, women face a variety of challenges in regards to endocrine (hormonal) health. Learn to identify the common causes of hormonal imbal-ance, and learn ways you can minimize or resolve this condition and improve your health.

Wellness WednesdaysOctober Topic: Hormones Wednesday, October 16, 6:30pm-7:30pmCommunity Room, $5/Owners Free

CLASSES & EVENTS October - November

Sign up today » Sign up for classes at the Co-op on Grandin Road. Class seating is limited, prepayment is required.

Eating on the RunThursday, October 10, 6:30pm-7:30pmCommunity Room, Free to all

Healthy Moments Wednesday, October 23, 11am-2pmCommunity Room, Free to All

Lyme Disease Talk Saturday, October 12, 10am-12pm Community Room, $10/$5 Owners

Dr. Herb Joiner-Bey, a naturopathic physi-cian, will discuss a variety of treatmentapproaches for Lyme patients, ranging from food supplements , to antibiotics, to non-oral protocols.

PRSRT STDU.S. POSTAGE

PAIDPERMIT #78

ROANOKE, VA

Join us October 27 for the Owner Cookout on Grandin!

Ends Statement

ROANOKE NATURAL FOODS CO-OP

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.

Grandin Village1319 Grandin Road, SW

Roanoke, VA 24015 (540) 343-5652

Market Square1 Market Square, SERoanoke, VA 24011

(540) 904-2733

www.roanokenaturalfoods.coop

the valley's music place

building community...naturally.

101.5fm

www.1015tvmp.comstream us live on the internet