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the nutshell<br />
OZARK NATURAL FOODS<br />
WOMEN’S<br />
&<br />
MEN’S<br />
MONTHS<br />
MAY & JUNE 2013<br />
SAVE THE DATE: OWNER APPRECIATION WEEKEND IS JULY 13 & 14!
OZARK NATURAL<br />
FOODS STAFF<br />
Board of Directors<br />
Danielle Dotson, Tuesday<br />
Eastlack, Sue Graham, Hank<br />
Kaminsky, Colleen Pancake,<br />
Todd Scarborough, Joshua<br />
Youngblood<br />
To contact the board, email<br />
board@onf.coop.<br />
General Manager<br />
Alysen Land<br />
Store Manager<br />
Mike Anzalone<br />
The Nutshell Staff<br />
Owen Buffington - Editor<br />
Raven Greening - Designer<br />
For advertising rates, contact<br />
Owen at 479-521-7558 or at<br />
owen@onf.coop<br />
MISSION STATEMENT<br />
<strong>Ozark</strong> <strong>Natural</strong> Foods is a locally<br />
owned consumer cooperative dedicated<br />
to healthful living and sustainability<br />
by providing our owners and<br />
the Northwest Arkansas community<br />
with natural and organic products<br />
and related services.<br />
VISION STATEMENT<br />
We envision a world strengthened by<br />
cooperative economics and driven by<br />
concern for the health and well-being<br />
of the planet and its inhabitants.<br />
COOPERATIVE<br />
PRINCIPLES<br />
1. Voluntary and Open Membership<br />
2. Democratic Member Control<br />
3. Member Economic Participation<br />
4. Autonomy and Independence<br />
5. Education, Training & Information<br />
6. Cooperation among Cooperatives<br />
7. Concern for Community<br />
For more information on the Principles<br />
or our Bylaws, visit us online<br />
at www.onf.coop.<br />
MEET THE 2013 BOARD OF DIRECTORS!<br />
We are happy to introduce our 2013<br />
Board of Directors! Welcome Danielle<br />
Dotson and Todd Scarborough, the<br />
newest additions to the Board (see<br />
page six for an interview with each).<br />
We all look forward to working<br />
together in cooperation to make 2013<br />
a great year for <strong>Ozark</strong> <strong>Natural</strong> Foods!<br />
from the<br />
BOARD<br />
From left to right:<br />
Sue Graham, 2014, Treasurer<br />
Todd Scarborough, 2016<br />
Tuesday Eastlack, 2014, Vice President<br />
Hank Kaminsky, 2015<br />
Danielle Dotson, 2016<br />
Colleen Pancake, 2014, Secretary<br />
Joshua Youngblood, 2015, President<br />
The Board of Directors meets at 6:30 p.m. on the<br />
4th Tuesday of the month at <strong>Ozark</strong> <strong>Natural</strong> Foods’<br />
Conference Center. Any owner is welcome to attend.<br />
To contact your Board, email board@onf.coop.<br />
Please don't scream when you read<br />
this, but we're having another Ice<br />
Cream Social! On June 1st, between<br />
3-4 pm, we're giving away a free ice<br />
cream cone to the kiddos. Vegan and<br />
gluten free options will be available.<br />
So come on down, bring the kids<br />
and help celebrate the beginning of<br />
summer! And make sure to check out<br />
what other fun stuff we have going<br />
on for First Saturday on our June<br />
calendar (page 27).<br />
Page 2
PREPARING FOR COMPETITION<br />
store manager<br />
MIKE ANZALONE<br />
As you know, for years there have been<br />
rumors that Whole Foods Market has<br />
plans to build a store in Northwest<br />
Arkansas. There has always been a lot<br />
of discussion around the question of<br />
what would happen to our co-op if<br />
a large, national “health food” grocer<br />
came to town. From my experience,<br />
the question should be considered in<br />
regards to three presumed outcomes.<br />
The first, most optimistic question<br />
being, “Can we compete with Whole<br />
Foods and win by keeping a lion’s<br />
share of the market and driving them<br />
to close their doors?” Another, on the<br />
opposite end of the spectrum, asks,<br />
“Do we have the ability to survive in<br />
the same market considering their<br />
size, their billions of dollars of support,<br />
and their national recognition, or<br />
will we be driven to close our doors?”<br />
And then, there is the middle-ground<br />
question, “How much will we lose in<br />
sales, and what will it take to recover?”<br />
From the onset, I was always most<br />
intrigued with the first. I am aware<br />
of a cooperative in Kansas that nearly<br />
fell when a Wild Oats came to town.<br />
Both stores struggled. And in the end,<br />
Wild Oats closed their doors. But the<br />
more I found out about the particulars<br />
of the town, I realized that comparing<br />
our co-op to theirs and Wild Oats<br />
to Whole Foods Market is just not a<br />
fair comparison. Finally, considering<br />
the reality of Whole Foods size, I<br />
began finding myself inching little by<br />
little toward the question, “Will we<br />
survive?”<br />
In response to these questions, and<br />
the ambiguity of possible outcomes,<br />
we at the Co-op decided to look at<br />
these questions a little differently. A<br />
couple of years ago we began to work<br />
through a competition preparation<br />
exercise. A group of managers stepped<br />
away from the store for a few days in<br />
order to create a plan. The scenario<br />
was, “If we know that Whole Foods is<br />
coming in nine <strong>months</strong>, what do we<br />
do? How do we prepare?” We tried<br />
to consider everything that we would<br />
need in advance of their opening. We<br />
asked how it would change us if we<br />
lost 10% of our business, 20%, 50%<br />
or even more. How would we survive<br />
in order to ensure that Northwest<br />
Arkansas, our town, our children and<br />
grandchildren would always have a<br />
store that is owned by the community?<br />
In the end, we were quite happy<br />
with our plan. But we also noticed that<br />
this was a great list of ways to improve<br />
our business and felt it a shame to wait<br />
for competition’s arrival. Why put a<br />
bunch of great ideas in the closet? So,<br />
we decided to pretend that we had a<br />
date for a Whole Foods opening and<br />
enact our plan.<br />
In my opinion, one of the great<br />
outcomes of this exercise was our<br />
ability to look at these three questions<br />
a little differently. We looked at the<br />
disaster scenario, “Can we survive?”<br />
and changed it. Instead, we asked,<br />
“What would we have to do to ensure<br />
that we survive, no matter how much<br />
business we lose?” The answer to that<br />
was very clear to us. Minimize our<br />
overhead and become flexible. Pay off<br />
our loans, pay off our mortgage and<br />
become a zero-debt business. Over<br />
the next couple of years, with many,<br />
many hours of discussion and debate,<br />
and a lot of scrimping and saving,<br />
we accomplished this goal. We now<br />
feel that when we look at these three<br />
questions, we can cross off the worst<br />
case of the three. No matter who<br />
moves to town, in the very least, the<br />
Co-op will survive.<br />
So, now on to the second of the<br />
three questions, “How do we compete<br />
with a business of this size?” We<br />
decided that the best way to answer<br />
this question is to again step away and<br />
engage in competition preparation<br />
exercise. (This time, however, it was<br />
not a ‘managers only’ exercise. We<br />
invited the staff to attend and several<br />
did.) Even though the scenario is the<br />
same as the first, we decided to look<br />
at the question<br />
differently.<br />
We decided<br />
to break with<br />
the notion that<br />
Whole Foods<br />
and the Coop<br />
have the<br />
same business<br />
model. They are<br />
an enormous<br />
corporation that is beholden to their<br />
stockholders with the promise of<br />
profit. We are your cooperative and<br />
are designed to service the needs of<br />
our community. We have a triple<br />
bottom line, we follow the cooperative<br />
principles, and our vision and mission<br />
are steeped in our community’s<br />
idealism. So, for us to continue to<br />
ask these questions (other than, “can<br />
we survive?”), assuming the same<br />
paradigm seems counter-intuitive.<br />
We decided to move through the new<br />
competition prep exercise with the<br />
understanding that as a cooperative,<br />
we are unique in the business world<br />
and in our community. We have<br />
something different and special to<br />
offer our owners and our shoppers.<br />
Our intention was not to view the<br />
arrival of Whole Foods (or any other<br />
grocery store) as competition. It was<br />
our intention to become the best<br />
<strong>Ozark</strong> <strong>Natural</strong> Foods that we possibly<br />
can in nine <strong>months</strong> while staying<br />
absolutely true to who we are and<br />
what we believe in.<br />
In the end, we have our plan. As a<br />
matter of fact, we have already begun<br />
executing this plan. Maybe, as the<br />
weeks and <strong>months</strong> roll out, you will<br />
notice these changes and appreciate<br />
where they come from. And who<br />
knows, maybe one day you will have<br />
a new choice for healthy food. And, if<br />
we have done all that we can, you will<br />
continue to choose your co-op.<br />
Page 3
produce news<br />
PAULINE THIESSEN<br />
Many of our<br />
first time<br />
shoppers may<br />
not know<br />
that all of<br />
the produce<br />
here at ONF<br />
is in 100%<br />
compliance<br />
with USDA<br />
standards for organically grown fresh<br />
fruits and vegetables. The produce<br />
from our non-local vendors, large<br />
and small, is all certified organic and<br />
carries the USDA Organic labels.<br />
Several of our local vendors are also<br />
certified USDA Organic. We can also<br />
sell as organic the product from those<br />
locals whose total annual organic sales<br />
are less then $5,000. For these smaller<br />
farmer/gardeners, I myself perform<br />
personal inspections to ensure they<br />
are in compliance with the National<br />
Organic Program’s (NPO) standards<br />
and regulations. For the farmers that<br />
want to grow, we encourage them to<br />
attain the organic certification and are<br />
pursuing new ways to assist them in<br />
doing so. There is, however another<br />
route that is an option for farmers:<br />
Certified <strong>Natural</strong>ly Grown.<br />
This program was created in<br />
1990, the same year the Organic<br />
Foods Production Act was passed,<br />
as a response to the NOP. Certified<br />
<strong>Natural</strong>ly Grown was created by small<br />
farmers who had been following<br />
organic practices for years, had helped<br />
popularize the movement toward<br />
organic agriculture, and now would<br />
no longer be able to use the word<br />
organic. Becoming certified organic<br />
is costly and requires large amounts<br />
of paperwork, to the point that it<br />
becomes extremely difficult for highly<br />
diversified, small farmers. These<br />
pioneers of the organic movement<br />
decided that a new label needed to be<br />
created; one that was made for and by<br />
small farmers that would embody all<br />
of the principles of organic farming. In<br />
sum, the Certified <strong>Natural</strong>ly Grown<br />
program uses the National List of<br />
Allowed and Prohibited Substances<br />
created by the NOP as the basis for its<br />
own standards. The difference between<br />
the two programs is the cost and<br />
paperwork requirements for farmers.<br />
(To see a complete history of Certified<br />
<strong>Natural</strong>ly Grown visit<br />
CERTIFIED ORGANIC AND<br />
CERTIFIED NATURALLY GROWN<br />
www.naturallygrown.org.) Aside<br />
from being affordable and every bit as<br />
rigorous in its application of standards,<br />
the inspection process is performed<br />
by other Certified <strong>Natural</strong>ly Grown<br />
farmers. This brings the added benefit<br />
of direct education, allowing farmers<br />
a chance to share and exchange ideas<br />
and information. It should also be<br />
noted that unlike the label “<strong>Natural</strong>ly<br />
Grown,” which has no enforced<br />
requirements, Certified <strong>Natural</strong>ly<br />
Grown follows USDA standards<br />
for organics and requires yearly<br />
certification renewal.<br />
We made a decision years ago to<br />
bring you only organic produce in<br />
order to stay true to our cooperative’s<br />
mission statement – “to provide our<br />
owners and the Northwest Arkansas<br />
community with natural and organic<br />
products.” To further support our<br />
regional economy, we are also bringing<br />
you Certified <strong>Natural</strong>ly Grown options<br />
in the produce department without<br />
straying from the original intent of<br />
only selling organically grown produce.<br />
I hope you enjoy the expanded local<br />
options that our certified gardeners<br />
and farmers offer.<br />
Page 4
HEALTHY SNACKS, NO<br />
COOKING REQUIRED<br />
For this month’s Nutshell, I’ve<br />
decided to keep with the theme of<br />
healthy cooking. I did a cooking<br />
demonstration in March for our<br />
Healthy YOU program about healthy<br />
lunches and snacks. I used recipes<br />
that were healthy, delicious, and<br />
didn’t require cooking! I love to cook,<br />
but in the summer when it is hot,<br />
the last thing I want to do is be in a<br />
hot kitchen. So I look for easy and<br />
delicious meals to make that require<br />
no heat. The cooking demo was a big<br />
success, so I wanted to share some of<br />
the recipes here with you.<br />
I raved about cauliflower in the<br />
last Nutshell and I am going to do it<br />
again! One of my favorite, no-heat<br />
cauliflower recipes is a Cauli “Rice”<br />
Bowl. All you do is put a head of<br />
cauliflower in the food processor<br />
and pulse it a few times until you get<br />
rice-size pieces. This will be the base<br />
of your dish. Now, to this you can add<br />
whatever you like. This is what I put in<br />
mine: ½ red pepper, ½ cup black beans,<br />
½ cup corn, ½ red onion, ½ avocado,<br />
1 carrot (shredded), and a handful of<br />
cilantro (diced up). I also add about 2<br />
tbsp of lemon juice just to bring out all<br />
the flavors. You can add meat or cheese<br />
if you like. I added some salsa to it<br />
as well. This is a delicious meal that<br />
keeps well and you are sure to please<br />
everyone with it! If you don’t have<br />
red peppers, you could use oranges<br />
instead. I’m all about using what<br />
you have. If you would rather make<br />
a “pizza” type rice bowl, you can use<br />
mushrooms, olives, bell peppers, and<br />
pizza seasoning. This is something you<br />
can be extremely creative with.<br />
Another thing I like to make is<br />
Pizza Hummus. Yes, you read that<br />
right, Pizza Hummus! I use one can<br />
of chickpeas, 1/3 cup liquid from the<br />
chickpeas, 3 tbsp tomato paste, 1-1/2<br />
tbsp fresh lemon juice, 4 cloves garlic<br />
(I love garlic!), 3 tbsp nutritional yeast,<br />
and 3 tbsp of pizza seasoning (we sell<br />
this in our Bulk Herbs Department).<br />
Add all of this to a food processor and<br />
healthy you<br />
HEATHER ARTRIPE<br />
let it work its<br />
magic for about<br />
a minute. You<br />
might have<br />
to stop and<br />
work with it<br />
in order to get<br />
it processed<br />
completely.<br />
While this is<br />
going on, add 2<br />
tsp of olive oil to the mixture. I always<br />
like to taste it and see if it needs more<br />
nutritional yeast or pizza seasoning.<br />
This is just the basic recipe but you<br />
can get totally creative with this one as<br />
well. Add mushrooms, olives, onions,<br />
peppers, whatever you like on a pizza!<br />
I like to eat this with the Sesmark<br />
brown rice crackers we sell.<br />
I hope you enjoy these recipes. I<br />
know I sure do. As always, if you have<br />
any questions about these recipes or<br />
you want to share your own healthy<br />
alternatives, please call or email me!<br />
My email is heather@onf.coop.<br />
Page 5
owner services<br />
LISA GARRETT<br />
DANIELLE DOTSON<br />
What do you like<br />
to do for fun in<br />
your spare time?<br />
I enjoy<br />
spending<br />
time outside;<br />
riding my<br />
bike, exploring<br />
new places,<br />
attempting to<br />
garden, and<br />
spending time with friends and family.<br />
How do others describe you?<br />
A good listener, non-confrontational,<br />
kind.<br />
What strengths or talents do you plan<br />
to bring to the Board of Directors? I<br />
will bring new enthusiasm to the<br />
Board. I have a background in business<br />
and marketing. I am ready to work<br />
together as one for the good of our<br />
Co-op.<br />
What have you done to develop yourself<br />
in the last few years?<br />
Over the past couple of years, I have<br />
become much more conscious of my<br />
food and what I put into my body. It<br />
is a gradual process and there is always<br />
more to learn. Learn something new<br />
everyday!<br />
What do you consider the most important<br />
idea you contributed or your most<br />
noteworthy accomplishment thus far in<br />
life?<br />
Most recently, being elected as a Board<br />
member is a pretty exciting task I'm<br />
anxious for. But generally speaking,<br />
I must say, being a big sister to a six<br />
year old is a pretty amazing experience.<br />
I'm am trying to encourage good food<br />
choices and the importance of staying<br />
active, as well as caring about the<br />
environment in her life - one day at a<br />
time!<br />
What do you hope to gain from this<br />
experience?<br />
I hope that my time on the Board<br />
will be spent working in cooperation.<br />
The Board consists of seven people<br />
with seven different ideas. The key<br />
is to take all the differing opinions<br />
and come together as one. Whatever<br />
decision is made, it must be the best<br />
choice for the good of the owners and<br />
Co-op as a whole.<br />
TODD SCARBOROUGH<br />
MEET YOUR NEW<br />
BOARD MEMBERS<br />
What do you like<br />
to do for fun in<br />
your spare time?<br />
I love to dance,<br />
to workout<br />
on weights,<br />
of course, and<br />
laugh with<br />
friends.<br />
How do others<br />
describe you?<br />
A geek with muscles! Funny. Friendly.<br />
Intense. Intelligent. Sensitive.<br />
What strengths or talents do you plan to<br />
bring to the Board of Directors?<br />
Experience in the industry from<br />
the bottom up. Also, a spirit of<br />
cooperation and respect for the other<br />
Board members, management and<br />
employees.<br />
What have you done to develop yourself<br />
in the last few years?<br />
More yoga and stretching, softening<br />
my edges, and a greater commitment<br />
to understanding myself.<br />
What do you consider the most important<br />
idea you contributed or your most<br />
noteworthy accomplishment thus far in<br />
life?<br />
Raising three healthy, happy, and very<br />
balanced boys. The hardest, most<br />
rewarding, and most important job on<br />
the planet.<br />
What do you hope to gain from this<br />
experience?<br />
A greater understanding of<br />
management and employees. A deep<br />
cooperation with my fellow Board<br />
members and to leave the Co-op in a<br />
much better place than when I found<br />
it.<br />
ATTENTION OWNERS!<br />
Are you interested in having your writing printed in a<br />
future Nutshell? We are looking for essays on the following<br />
topics:<br />
• The Seven Cooperative Principles (pick your favorite one)<br />
• Our Mission and Vision<br />
Both can be found on page two of the Nutshell, on our<br />
website and in the store. Tell us how you think <strong>Ozark</strong><br />
<strong>Natural</strong> Foods works to incorporate its Mission & Vision,<br />
or one of the Seven Cooperative Principles, into its dayto-day<br />
operations and how you think we can better live up<br />
to them as we move forward. Articles should be around<br />
450 words. Feel free to be creative! We will pick a few of<br />
our favorites to run in upcoming editions of The Nutshell.<br />
Please email your submissions to owen@onf.coop or leave<br />
them at the Owner Services Desk (with contact<br />
information please). Deadline for submission is<br />
June 1st.<br />
Page 6
giving & outreach<br />
DONATIONS<br />
COMMUNITY SHARE<br />
DONATIONS<br />
MAY: BREASTFEEDING FRIENDLY<br />
ARKANSAS<br />
The mission of Breastfeeding Friendly Arkansas is to<br />
normalize breastfeeding through education, support and<br />
empowerment.<br />
JUNE: TAILWAGGERS SILOAM<br />
SPRINGS<br />
Tailwaggers is a non-profit organization in Siloam Springs,<br />
Arkansas. They raise money to spay and neuter shelter<br />
animals, as well as fundraise to transport their animals<br />
into northern states, where spay/neuter laws are strict—<br />
meaning there aren’t animals in shelters being euthanized!<br />
Their animals are quickly adopted in these states. They<br />
are currently working on getting a dog park in Siloam, and<br />
hope to build a larger animal shelter in the future.<br />
In February, you donated $478.63 to<br />
Blue Moon Cat Shelter. Thank you!<br />
In March, you donated $287.58 to<br />
KUAF. Thank you!<br />
In February & March we donated to:<br />
· Tri-Cycle Farms<br />
· <strong>Ozark</strong> Alternatives<br />
· Holt Middle School Cooking Class and<br />
the Afterschool Program<br />
· The Cancer Home<br />
· Yvonne Richardson Center<br />
· Appleseeds<br />
· Hope Cancer<br />
· Bicycle Coalition of the <strong>Ozark</strong>s<br />
· Artist’s Laboratory<br />
Total: $1,104.84<br />
Running total for donations<br />
made to our community in<br />
2013: $2,518.82<br />
*If your non-profit would like to<br />
request a donation, please contact<br />
Heather Artripe at heather@onf.coop.<br />
Page 7
à la carte<br />
RACHEL McDONALD<br />
Summer is in full swing and it’s time<br />
to get outside and enjoy the sunshine!<br />
Whether you are going out to the river<br />
or just to one of our beautiful parks, À<br />
la Carte has the perfect food for your<br />
picnic basket.<br />
You can make a simple meal out<br />
of one of our fresh baked baguettes, a<br />
nice wedge of cheese, Kalamata olives,<br />
and a bottle of Pinot Noir. We also<br />
have all-natural turkey, Prosciutto di<br />
Parma, and sliced all-natural ham - all<br />
sliced to order - if you would like to<br />
make your own sandwiches. Complete<br />
the meal with one of our cold salads<br />
like Greek Orzo, Zesty Cabbage Slaw,<br />
or Curried Chicken Salad.<br />
Or have us make your sandwiches<br />
for you! You can choose from a variety<br />
of wraps or grilled paninis. And they’d<br />
go great with one of our made-toorder<br />
salads like our Greek Salad or<br />
Chevre Medallion Salad.<br />
Whatever the occasion, we have<br />
delicious food for your next picnic!<br />
Pictured:<br />
1 - Caprese Salad<br />
2 - Cheese with fresh baguette<br />
3 - Greek Orzo Salad<br />
THE PERFECT PICNIC WITH<br />
À LA CARTE<br />
Page 8
SESAME KALE SALAD WITH NORI<br />
healthy YOU<br />
RECIPE<br />
Page 9
health & wellness<br />
DR. LAURELL MATTHEWS, N.D.<br />
NATURAL SLEEP AIDS<br />
Nearly all of<br />
us suffer from<br />
occasional<br />
sleeplessness.<br />
For those who<br />
experience it<br />
more often,<br />
insomnia may<br />
be taking a<br />
serious toll on<br />
their health.<br />
In the short term, lack of sleep causes<br />
fatigue, irritability, and reduced ability<br />
to concentrate the next day. Longterm<br />
insomnia can also contribute to<br />
serious health conditions like heart<br />
disease, diabetes, depression and<br />
weight gain. Because of these serious<br />
health risks, it is important to figure<br />
LEARN WITH LAURELL<br />
May 4 th - Women’s Health<br />
June 1 st - Sleep<br />
Learn with Laurell sessions are<br />
held in the Gallery Café at 2 pm.<br />
The lectures are free and snacks<br />
are provided.<br />
out what is causing the inability<br />
to sleep, whether it is a medical<br />
condition, worry, or low blood sugar to<br />
name just a few.<br />
There are many different<br />
supplements available to improve<br />
sleep. This is partially because the<br />
supplements that work for one person<br />
don’t necessarily work for another. For<br />
instance, valerian and melatonin are<br />
probably some of the most popular<br />
sleep supplements, but I have met<br />
many people for whom these have<br />
little to no benefit. This doesn’t mean<br />
they don’t work, just that they work<br />
better for certain types of people and<br />
causes of insomnia. Valerian works for<br />
many people to help them fall asleep<br />
and improve their quality of sleep, but<br />
a small percentage of people notice<br />
that valerian is stimulating instead of<br />
relaxing. Melatonin might be a good<br />
choice for older people who are having<br />
trouble falling asleep because their<br />
natural melatonin levels have declined.<br />
But since melatonin production is<br />
suppressed by light, it is worth first<br />
trying to support natural melatonin<br />
production by dimming the lights in<br />
the evening and sleeping in a very dark<br />
room.<br />
And here is a new twist on an old<br />
favorite: lavender essential oil has long<br />
been used topically for calming and as<br />
a sleep aid. Since it can work through<br />
inhalation or absorption, many people<br />
unwind at bedtime by rubbing it on<br />
their temples or putting a few drops<br />
on their pillow. Now lavender essential<br />
oil is available in soft gels for internal<br />
use to help with anxiety and insomnia.<br />
In a recent study involving over 200<br />
participants, 77% of the people taking<br />
lavender saw a reduction in anxiety or<br />
insomnia. It took up to 2 weeks for<br />
some to see the benefits for anxiety,<br />
while it was up to 4-6 weeks for<br />
consistent sleep improvements.<br />
If you want to hear more ideas<br />
on how to improve your sleep, come<br />
to my lecture on June 1st at 2pm in<br />
the <strong>Ozark</strong> <strong>Natural</strong> Food’s Gallery<br />
Café. But first, I will be talking about<br />
women’s health issues, including breast<br />
health, at 2pm on May 4th.<br />
Page 10
THE NURTURED MOTHER<br />
family health<br />
MARIA CHOWDHURY<br />
After giving birth, a new mother<br />
goes through tremendous changes<br />
physically, emotionally, and<br />
hormonally. She changes more<br />
hormonally during the first 72 hours<br />
postpartum than she does during<br />
her entire pregnancy! Her body is no<br />
longer dominated by progesterone<br />
and estrogen. Now, she is under the<br />
influence of lactogen and prolactin,<br />
which are two wonderful, feel good<br />
hormones that makes it possible to<br />
nurse her newborn.<br />
Along with the hormonal changes<br />
come the changes to her lifestyle. She<br />
is now responsible for this new person<br />
that needs her undivided attention<br />
24/7. Her body is sore from pushing<br />
a baby out, as she used muscles she<br />
didn’t even know she had!<br />
As you can imagine, this new mama<br />
needs lots of nurturing and support<br />
during this immense transition. She<br />
needs healing herbal baths to get her<br />
back on her feet again. She needs<br />
nourishing meals prepared by friends<br />
and family. She needs herbal teas filled<br />
with vitamins and minerals. She might<br />
need teas to support breastfeeding.<br />
She needs support and understanding<br />
when she cries and is not sure why.<br />
She needs her supportive partner now<br />
more than ever.<br />
One of the most emotionally<br />
supportive herbs I know is<br />
Motherwort (Leonurus cardiaca),<br />
“the lion hearted”. I absolutely love<br />
this name, especially as a midwife<br />
whose job it is to protect women and<br />
children. I see this name reflected in<br />
new mothers, as they turn into mama<br />
lions. They are tender, but fierce when<br />
it comes to their new baby.<br />
Motherwort is a member of the<br />
mint family. Don’t let that fool you.<br />
The taste is not pleasant, rather it is<br />
incredibly bitter. Motherwort is not<br />
easily tolerated as a tea, unless it is<br />
mixed with her cousins from the mint<br />
family. Tinctures are the best way to<br />
take it. I prefer to blend Motherwort<br />
with other postpartum herbs.<br />
Imagine the frustration of being<br />
up all night with the baby and still<br />
tending to the demands of the family.<br />
Your phone is ringing and your toddler<br />
is asking for<br />
a cupcake<br />
again. You<br />
just want to<br />
yell! Well, it<br />
sounds like<br />
it is a good<br />
time for<br />
your friend<br />
motherwort<br />
to come in<br />
and help<br />
you out. It is<br />
not sedating<br />
at all, but<br />
is calming,<br />
and helps take the frustration out of<br />
the situation. Clients tell me they are<br />
better mothers with motherwort on<br />
their side.<br />
Motherwort is not intended for<br />
pregnancy because it causes uterine<br />
contractions. Motherwort is definitely<br />
encouraged for other seasons in a<br />
woman’s life, not just postpartum.<br />
Motherwort is good for the heart,<br />
good for the womb, and good for the<br />
mother.<br />
Page 11
wellness<br />
EMILY TIMMONS<br />
It's spring again! Which means it’s<br />
time to get outdoors and enjoy all the<br />
beauty of the <strong>Ozark</strong>s and local parks.<br />
So I've asked the Wellness staff to pick<br />
out some of their favorite products for<br />
the upcoming warm weather.<br />
My favorite is the Herbal Answer<br />
Skin Gel. This fantastic aloe gel packs<br />
a lot of great ingredients to aid in<br />
healing any of your skin needs, from<br />
sunburns to scrapes. I love to apply<br />
it after I wash my face at night; my<br />
skin is practically glowing the next<br />
morning. It also really helps with<br />
breakouts. Some of the key ingredients<br />
to this fabulous aloe gel are: ionic<br />
silver, hyaluronic acid, green tea, and a<br />
great herbal blend.<br />
Our Supplements Buyer, Mary, has<br />
picked magnesium oil for her favorite<br />
product this time of year. She likes to<br />
apply this directly to sore muscles after<br />
being active, particularly after a long<br />
hike. Since it’s a transdermal product,<br />
there is no worry of the common side<br />
effect of too much magnesium. It can<br />
be used daily, and can be diluted as<br />
needed.<br />
Our Personal Care Buyer,<br />
Carrie, has picked Derma E<br />
Microdermabrasion Scrub because it<br />
leaves her skin soft and glowing. This<br />
scrub is a formulation containing sea<br />
salt. It improves the skin's appearance<br />
by removing dead skin cells, which<br />
aids in diminishing the appearance<br />
of fine lines, wrinkles, and even acne<br />
scars.<br />
Dylan, our Bulk Herbs Buyer<br />
and highly active runner and cycling<br />
enthusiast, has picked the Emergen-C<br />
Electro Mix. This mineral formulation<br />
is great for getting you back on your<br />
feet after a tough workout, or day<br />
spent outdoors, by replenishing lost<br />
electrolytes. The Electro Mix is in a<br />
convenient packet you add directly<br />
into water. We sell them individually<br />
or by the box.<br />
Dr. Matthews has a new probiotic<br />
that she is excited about, Jarrow-<br />
Dophilous by Jarrow Formulas. This<br />
shelf stable probiotic is enteric coated<br />
for protection from stomach acid as<br />
you digest it, delivering it directly into<br />
the small intestines where probiotic<br />
TOP WELLNESS PICKS<br />
FOR SPRING<br />
bacteria are most utilized. It offers a<br />
five billion cell count and eight strains<br />
of probiotic bacteria.<br />
Our Pet Care Buyer, Alicia, is huge<br />
fan of our Shikai Borage Therapy dry<br />
skin lotion. This product is great year<br />
around, especially during the warmer<br />
<strong>months</strong> when we are all showing more<br />
skin! This lotion is highly effective due<br />
to the omega-6 fatty acid from borage<br />
oil to give you relief from dry, flaky<br />
skin. It uses a non-greasy formula, and<br />
is fragrance free.<br />
Amber, our Wellness Manager,<br />
is excited about the coming spring<br />
<strong>months</strong> and working outside<br />
in her garden. To facilitate her<br />
gardening goals, she has referenced<br />
a local farmer’s book, Machine-Free<br />
Vegetable Farming by Patrice Gros.<br />
Patrice is the owner of Foundation<br />
Farm, a local farm that sells produce<br />
to the Co-op. His no-till gardening<br />
book serves as a useful guide when<br />
first starting your garden. The book is<br />
on sale for $15.99 and all proceeds go<br />
towards supporting a local farmer.<br />
Dr. D. Jean Gibson M.S., D.C.<br />
(479) 587-0227<br />
thegibsoncenter.com<br />
Page 12
GIVE A ZIP TO YOUR DRINKS<br />
WITH ZING ANYTHING<br />
Confession: I am a reformed water<br />
hater. Years ago, I thought of water<br />
as bland and boring; something to<br />
be consumed only if nothing else<br />
was available. Those were dark, dark<br />
times. Soda, coffee and iced tea<br />
topped the list of things I drank,<br />
and I really thought that since they<br />
contained water, they would substitute<br />
sufficiently for drinking actual water.<br />
After encountering some research<br />
on all the debilitating effects of<br />
dehydration, and learning how<br />
literally everything I enjoyed drinking<br />
actually accomplished the opposite of<br />
hydration, I ended it with soda. Coffee<br />
and tea I now drink in moderation.<br />
I’ve grown to love water, and I find it<br />
very refreshing when combined with<br />
lemon or mint. So I was super excited<br />
when Amber, our Wellness Manager,<br />
sent me a link to check out a line of<br />
products called Zing Anything. The<br />
line is comprised of four different<br />
infuser bottles: Aqua Zinger, Citrus<br />
Zinger, Vodka Zinger and Salad<br />
Zinger. They are designed with the<br />
goal of making healthier beverage and<br />
food choices more fun and delicious.<br />
I was immediately won by the<br />
convenience, sleek design and endless<br />
options these products offer.<br />
By “Zinging” your beverages, you<br />
can turn plain water into a tasty,<br />
refreshing, interesting drink and you<br />
have total control over the contents<br />
– that means no artificial flavorings<br />
or dyes and no refined sugars! I also<br />
really love the concept of the Salad<br />
and Vodka Zingers. They make it easy<br />
to infuse oils or customize your own<br />
salad dressings, marinades and adult<br />
beverages – perfect for entertaining.<br />
I’m already dreaming up some<br />
concoctions of my own, and the Zing<br />
Anything website,<br />
www.zinganything.com, has a recipe<br />
center with tons of great ideas. A few<br />
of the ones I can’t wait to try are:<br />
Orange Rosemary Water<br />
• Orange chunks (4-6 peeled)<br />
• Fresh rosemary (one sprig)<br />
• Cold filtered water<br />
Herb Vinaigrette<br />
• Green onion<br />
• Lemon (trim skin and cut small)<br />
• Garlic (2 cloves)<br />
housewares<br />
ALYSSA HAYNIE<br />
• Fresh basil, thyme, rosemary<br />
• Salt, pepper<br />
• Honey<br />
• Rice vinegar<br />
• Olive oil<br />
• Dijon mustard (optional)<br />
Jalapeño Lime Cilantro Vodka<br />
• Jalapeno (1)<br />
• Lime (trim skin and cut small)<br />
• Cilantro leaves (2-3 stems)<br />
• Vodka (4-13 oz depending on<br />
steeping time)<br />
The bottles are made with BPA-free<br />
plastic and food grade stainless steel.<br />
They are also dishwasher safe and even<br />
feature a non-slip silicone base. With<br />
all of the fresh fruits, vegetables and<br />
herbs available<br />
here at the<br />
Co-op, there<br />
are endless<br />
possibilities.<br />
Zing Anything<br />
bottles are<br />
definitely a<br />
must-have<br />
for summer<br />
refreshment!<br />
Page 13
the great outdoors<br />
ERICA DEMARANVILLE<br />
HIKING NORTHWEST ARKANSAS<br />
Sometimes it becomes necessary to<br />
unplug, escape the world of smart<br />
phones and traffic, and reconnect<br />
with nature. Here in NWA, we are<br />
blessed with amazing terrain to enjoy<br />
a plethora of outdoor activities. Hiking<br />
is by far the most affordable of these<br />
activities, requiring little to no gear or<br />
expertise. All one really needs to hit<br />
the trail is a pair of sturdy shoes and<br />
some drinking water. There are hiking<br />
trails all over our corner of Arkansas,<br />
so you can surely find one to meet<br />
your needs. You can make a weekend<br />
camping trip of it in <strong>Ozark</strong> National<br />
Forest, or stay within city limits and<br />
get out for just a few hours after work.<br />
There are several state and national<br />
parks in our area that offer camping<br />
on or amongst hiking trails including<br />
Devil’s Den State Park, Hobbs State<br />
Park, the Buffalo National River, and<br />
the <strong>Ozark</strong> National Forest. Devil’s<br />
Den is located approximately 40<br />
minutes from the Co-op and offers<br />
over a dozen scenic hiking trails. The<br />
Yellow Rock Trail has one of the<br />
greatest views in the park and is one of<br />
my family’s favorite trails. Given the<br />
proximity of Devil’s Den, I have hiked<br />
all the trails multiple times and have<br />
yet to grow bored of this great park!<br />
If you are looking for a more<br />
challenging adventure, I thoroughly<br />
recommend hiking down to Hemmed<br />
in Hollow Falls. Hemmed in Hollow<br />
Falls is said to be the tallest waterfall<br />
between the Rockies and the<br />
Appalachians by the National Park<br />
Society. At 209 feet, this rock face<br />
is impressive no matter how much<br />
water is trickling down. I recommend<br />
waiting to take in the magnificent<br />
views on the way back up, as the climb<br />
is strenuous. It is located off of the<br />
Buffalo River and can be accessed<br />
by the Compton trail head which is<br />
approximately a 1.5 hour drive from<br />
the Co-op. Allow yourself 4-6 hours<br />
to finish the trail and bring plenty<br />
of water and high protein, nutritious<br />
snacks.<br />
There are also some great trails<br />
within Fayetteville city limits that<br />
make it convenient to hop on the<br />
trail any time of day. Lake Sequoyah’s<br />
Kingfisher Trail is one of my favorite<br />
city nature trails to catch the sunset.<br />
It’s at least a two hour hike, so bring<br />
plenty of water and a snack. Lake<br />
Wilson is a loop trail around a small<br />
lake that takes less than an hour to<br />
complete and is great for the doggies.<br />
The following locations are within a<br />
30 minute drive from the Co-op:<br />
• Lake Fayetteville, 1350 E Zion Rd<br />
• Wilson Lake, 4668 S. Lake<br />
Wilson Dr<br />
• Lake Sequoyah, 6608 E Lake<br />
Sequoyah Dr<br />
• Lake Wedington, 15592 Lake<br />
Wedington Entry Rd<br />
Don’t forget to stop by the Co-op<br />
and grab some nutritious snacks,<br />
water, sunscreen, insect repellent, and<br />
anything else you may need. See you<br />
on the trail!<br />
Resources:<br />
www.experiencefayetteville.com<br />
www.arkansasstateparks.com<br />
www.hikearkansas.com<br />
www.ozarkhighlandstrail.com<br />
Page 14
BE HEALTHY, BE HAPPY,<br />
RIDE A BIKE!<br />
Although <strong>Ozark</strong> <strong>Natural</strong> Foods makes<br />
it easy to include wholesome natural<br />
foods in your healthy lifestyle, the<br />
other half of the equation, getting<br />
daily exercise, can be challenging to<br />
integrate into our lives. But since we<br />
all need to get from place to place,<br />
what better way to incorporate regular<br />
exercise than by using commuting<br />
time as exercise time?<br />
Whereas walking provides<br />
considerable physical benefits, the<br />
time factor can limit its feasibility<br />
for transportation. Bicycling, on<br />
the other hand, offers an excellent<br />
choice for most trips and even<br />
compares favorably (time-wise) with<br />
automobiles on trips of 5 miles or less.<br />
Current recommendations prescribe<br />
30 minutes of moderately vigorous<br />
activity on most every day - a perfect<br />
round-trip to the store or office for<br />
many of us.<br />
About 730,000 Americans bike<br />
to work as their primary means<br />
of transportation. Because May is<br />
National Bike Month, now is the<br />
perfect time to join them. Visit the<br />
Bicycle Coalition of the <strong>Ozark</strong>s<br />
website (bconwa.com) to learn how<br />
you can win prizes during the Bicycle<br />
Commuter Challenge May 19th<br />
through the 25th. ONF has not only<br />
provided some of the prizes each year,<br />
the staff won 2nd place last year in the<br />
medium size category.<br />
In addition to the health benefits,<br />
bicycle commuting can help your<br />
pocketbook. Bicycle commuting is<br />
nearly free once you have the basic<br />
equipment, so you can save on car<br />
insurance, gas, and parking. A new<br />
bicycle and cycling gear will pay for<br />
itself in a few <strong>months</strong>. Because cars<br />
are the single largest source of U.S.<br />
air pollution, bicycling also helps our<br />
planet. Plus, bicycle parking is easy,<br />
free, and often plentiful. In addition to<br />
all these great reasons to ride a bike,<br />
ONF and many other area businesses<br />
offer discounts for pedaling patrons<br />
who have purchased a Bicycle Benefits<br />
helmet sticker. Go to<br />
bicyclebenefits.org or ask at the<br />
register for details.<br />
While the growing trail system in<br />
Northwest Arkansas can serve as a<br />
pleasant link in your route, it obviously<br />
bicycle for health<br />
DAN DEAN<br />
can’t go from your front door to<br />
any destination you desire, so you’ll<br />
eventually need to ride on roads. This<br />
may surprise some, but bicycle drivers<br />
have the same rights and must follow<br />
the same rules on city streets and state<br />
highways as automobile drivers. And,<br />
though it might intuitively seem more<br />
dangerous, studies show that a cyclist<br />
who obeys traffic laws and rides visibly<br />
and predictably is at less risk of fatality<br />
hour per hour when cycling than when<br />
in a car. If you live too far from work<br />
for a practical bike commute, consider<br />
driving part way and cycling the rest.<br />
The Bicycle Coalition of the <strong>Ozark</strong>s<br />
can help you learn how to become a<br />
safe and healthy bicycle commuter.<br />
Through education of all road users,<br />
as well as the promotion of a bicyclefriendly<br />
infrastructure, we can all enjoy<br />
the benefits of a more active lifestyle.<br />
Page 15
pet health<br />
ALICIA SEXAUER<br />
PET NATURALS OF VERMONT<br />
You may have noticed our Pet<br />
Department has been going through<br />
some changes recently. I took over<br />
buying for the department at the<br />
beginning of this year, and I'm<br />
constantly working on bringing in<br />
new, high-quality items for your<br />
beloved companions. I have a cat with<br />
food allergies myself, so I've spent a lot<br />
of time researching natural pet foods<br />
and supplements for him. I hope that<br />
this knowledge helps me in choosing<br />
plenty of great products for our<br />
expanding section.<br />
For this current Nutshell, I wanted<br />
to write about a brand I'm really<br />
excited to bring into the Co-op:<br />
Pet <strong>Natural</strong>s of Vermont. They're<br />
a member of the National Animal<br />
Supplement Council and for over<br />
three decades have been the leader in<br />
research and development for highquality<br />
pet health products.<br />
We’re going to carry quite a few of<br />
their products, including my favorite:<br />
Smelly Cat! It combines specific<br />
ingredients that help to improve<br />
fecal quality, clean the blood, reduce<br />
the frequency of flatulence, and<br />
freshen breath. What makes Smelly<br />
Cat unique is the inclusion of the<br />
Champex brand Champignon<br />
Mushroom, which has been<br />
extensively studied for its ability to<br />
suppress odor-causing chemicals in the<br />
intestines.<br />
Pet <strong>Natural</strong>s also has a Flea+Tick<br />
Repellent, that will be really helpful<br />
this time of year. Available in an<br />
8oz bottle, it contains a blend of<br />
lemongrass, cinnamon, and sesame<br />
essential oil. These oils have been used<br />
for centuries by the indigenous people<br />
of the Amazon forest to keep pests<br />
from detecting a desirable scent from<br />
their skin, thus creating avoidance.<br />
Flea+Tick Repellent does not contain<br />
any drugs or synthetic chemicals.<br />
Last, but not least, is a great MSM<br />
joint supplement for dogs, Motion<br />
Ade! It supplies 500mg of MSM<br />
per chew, in a 60 count bag. Hip and<br />
joint issues are one the most common<br />
problems experienced by dogs of<br />
all breeds. Methylsulfonylmethane<br />
(MSM) is a rich source of bioavailable<br />
sulfur which is important<br />
to the formation of collagen and<br />
glucosamine. Motion Ade supports<br />
proper joint function mobility and<br />
connective tissue health.<br />
For more information about Pet<br />
<strong>Natural</strong>s of Vermont products, you can<br />
visit their website at<br />
www.petnaturals.com. I can special<br />
order quite a few of the products they<br />
list on their website, so don't hesitate<br />
to place a special order for any items<br />
you don’t see on the shelf.<br />
So next time you're thinking about<br />
a healthy treat or supplement for<br />
your cat or dog, come in and check<br />
out some of our new products. And<br />
don't forget to fill out a product<br />
request form for anything we might be<br />
missing. I'd love to hear from you!<br />
Page 16
KIDS ACTIVITIES FOR MAY & JUNE<br />
co-op kids<br />
ACTIVITY<br />
Hey Co-op Kids!<br />
MAY<br />
Summer is just around the corner and I can’t wait for school to be out. I am so excited to get<br />
out and go swimming and canoeing on the river. May’s contest is all about mothers. Draw your<br />
favorite animal mom with her baby and you could win some great prizes.<br />
KIDS EVENTS IN MAY & JUNE<br />
• MAY 11: Card Making Station, 10 am - 2 pm<br />
We will have a table set up for you to come and make a card for your mom or a<br />
special woman in your life.<br />
• JUNE 1: Ice Cream Social, 3 - 4 pm<br />
Come and get an ice cream cone! We’ll be handing them out for free to<br />
celebrate the end of school.<br />
• JUNE 15: Card Making Station, 10 am - 2 pm<br />
We will have a table set up for you to come and make a card for your dad<br />
or a special man in your life.<br />
JUNE<br />
The contest in June is all about fathers. Draw your favorite animal dad with his baby! Winners will get some yummy treats<br />
to share with your dad!<br />
Page 17
grocery<br />
RONNIE JONES<br />
From time to time you might notice<br />
that some of the products on our<br />
shelves disappear, get moved or wind<br />
up on the discontinued rack. Why<br />
does this happen? Well, there could<br />
be several reasons. Sometimes the<br />
company drops the product or our<br />
distributor’s warehouse no longer<br />
carries it. There could be a problem<br />
with an ingredient change or a<br />
package change or even a recall. A<br />
lot of times it can change through<br />
the process of category management.<br />
What is category management?<br />
Here is the boring version...<br />
category management is the strategic<br />
management of product categories<br />
to maximize sales and compliment<br />
merchandising. In short, it is a<br />
common sense approach to building<br />
and managing your set, which in turn<br />
helps to build our department, which<br />
in turn helps to build our store as a<br />
whole.<br />
We use category management<br />
as a way to bring in new items and<br />
eliminate the ones that just plain<br />
don’t sell. It also allows us to keep<br />
the sets fresh and find new ways to<br />
merchandise the shelves so that they<br />
are easier to shop.<br />
So, how do we decide what stays<br />
and what goes? We factor a lot of<br />
things into making that decision.<br />
Years ago I created a decision tree<br />
for the staff to follow in determining<br />
what to keep. Some of the factors<br />
involved include: Has it been on the<br />
shelf for at least 6 <strong>months</strong>? Has it<br />
been merchandised properly? Is it<br />
local? Does it sell at least 12 units a<br />
month? Does it meet a special dietary<br />
need? More importantly, are the<br />
manufacturers changing ingredients<br />
that no longer fit our quality needs?<br />
By meeting all of these criteria the<br />
team can decide to keep the product<br />
or to drop it. This allows for them to<br />
find new products or something that<br />
has been missing in the sets. This<br />
also allows us to bring in items that<br />
we would not have thought about<br />
bringing in due, in large part, to you<br />
the owners via product suggestions.<br />
We love trying to find ways to bring<br />
in products suggested to us. We do<br />
our research, look for availability and<br />
try to find room for it on our shelves.<br />
WHAT STAYS, WHAT GOES &<br />
WHAT’S NEW<br />
So if there is something you want us<br />
to bring in, please stop by the Owner<br />
Services Desk and fill out a product<br />
request form. We may not be able to<br />
carry all requests, but we can let you<br />
know that it is available by special<br />
order.<br />
To find out what’s new in the<br />
Grocery Department, look for our<br />
blogs on the website every month<br />
highlighting some of our favorite new<br />
items.<br />
Farm to Table is a brand we brought<br />
in because of their high quality and<br />
commitment to sustainability.<br />
Page 18
WE LOVE APPLE CIDER VINEGAR!<br />
bulk foods<br />
TYLER HICKMAN<br />
Greetings owners and ONF shoppers!<br />
In this issue of the Nutshell dedicated<br />
to men’s and women’s health, I wanted<br />
to touch on one of our favorite Bulk<br />
Foods items here in the store. Apple<br />
cider vinegar is a staple bulk item for<br />
many of us because of its many health<br />
benefits, but for those who might not<br />
already know, I’d like to share some<br />
information about this wonderful<br />
product.<br />
Apple cider vinegar comes from<br />
pulverized apples, in which the juice<br />
and pulp are stored and allowed to<br />
ferment. In this process, the sugars<br />
are broken down by yeast and bacteria<br />
and converted to alcohol. When<br />
the alcohols are allowed to ferment<br />
further, they convert to vinegar. The<br />
main ingredient in apple cider vinegar<br />
is acetic acid. It also contains vitamins,<br />
minerals, amino acids, and has high<br />
amounts of antioxidants.<br />
There are many documented health<br />
benefits of apple cider vinegar. It<br />
has been shown to be beneficial for<br />
people with diabetes. It may lower<br />
glucose levels, regulate blood sugar,<br />
and lower insulin spikes which occur<br />
after eating. These insulin spikes send<br />
signals to the body to store fat, so in<br />
stabilizing these, apple cider vinegar<br />
may also help aid in weight loss. With<br />
apple cider vinegar being high in<br />
antioxidants, it’s highly effective in<br />
removing free radicals from the body.<br />
According to studies, it also may be<br />
helpful combating high blood pressure,<br />
high cholesterol, and has been<br />
reported to kill cancer cells, or slow<br />
their growth (from WebMD.com).<br />
It’s also a potent diuretic, which can<br />
be effective in removing excess water<br />
weight from the body.<br />
There are a few things to be<br />
mindful of if incorporating apple cider<br />
vinegar into your diet or supplement<br />
regiment. Apple cider vinegar is highly<br />
acidic and could damage teeth enamel<br />
over time, if not diluted properly.<br />
People who have low potassium levels<br />
or low bone density should speak<br />
with their doctor before using apple<br />
cider vinegar regularly. Anyone on<br />
medications for heart disease, blood<br />
pressure, or diabetes, or anyone taking<br />
any diuretics or laxatives should also<br />
consult your doctor. And as with any<br />
significant changes to your diet, detox,<br />
or supplement routine, please talk to<br />
your doctor first.<br />
Here are a few uses and recipes with<br />
apple cider vinegar:<br />
• BEFORE YOUR MEAL – add 2-3<br />
teaspoons to a large glass of water or<br />
juice.<br />
• DURING YOUR MEAL – try any one of<br />
these dressing with your salads, grilled<br />
veggies, or chicken or fish:<br />
ACV AND OLIVE OIL DRESSING<br />
3 tbsp apple cider vinegar<br />
3 tbsp olive oil<br />
Salt and pepper to taste, mix well<br />
ACV, GARLIC AND CANOLA DRESSING<br />
3 tbsp apple cider vinegar<br />
3 tbsp canola oil<br />
1 garlic clove, crushed<br />
Salt and pepper to taste, mix well<br />
ACV, HONEY AND YOGURT DRESSING<br />
3 tbsp apple cider vinegar<br />
2 tbsp olive oil<br />
3 tbsp organic yogurt<br />
1 garlic clove, crushed<br />
¼ tsp honey<br />
Salt and pepper to taste, mix well<br />
IN YOUR BATH – add 2-4 cups apple<br />
cider vinegar to a hot bath and soak for<br />
20 minutes, for an effective detoxification.<br />
Page 19
getting outdoors<br />
OWEN BUFFINGTON<br />
BUILD YOUR OWN PICNIC<br />
GREEN PACKAGING<br />
• Preserve 100% Recycled<br />
Food Containers<br />
• Re-use glass jars for your<br />
drinks<br />
• Layer your salads in mason<br />
jars and mix together when<br />
ready to eat<br />
• Re-use plastic food<br />
containers to hold food.<br />
• Bring real silverware<br />
• Use cloth, washable napkins<br />
• Always take all waste back<br />
with you and recycle or<br />
dispose of properly<br />
SANDWICH FIXINGS<br />
• Fresh Baked Baguettes (from À la Carte)<br />
• <strong>Ozark</strong> <strong>Natural</strong> Breads Greek Olive Sourdough<br />
• Applegate Smoked Turkey<br />
• Metro Pastrami (by the pound, from À la Carte)<br />
• Applewood Smoked Ham (from À la Carte)<br />
• Organic Valley Sharp Cheddar Cheese<br />
• Raw Goat Milk Feta Cheese<br />
• Mclure’s Spicy Pickle Spears<br />
• Bubbie’s Bread & Butter Chip Pickles<br />
• Squash What Pickled Squash<br />
• Sierra Nevada Pale Ale & Honey Mustard<br />
• Annie’s Horseradish Mustard<br />
• Spectrum Omega 3 Mayonnaise<br />
CRACKERS & CHEESE<br />
• Blue Diamond Almond Nut Thins (GF)<br />
• Ak-Mak Sesame Crackers<br />
• Wasa Hearty Crispbread Crackers<br />
• Brie de Meaux (by the pound, from À la<br />
Carte)<br />
• Mona Lisa Gouda (by the pound, from À la<br />
Carte)<br />
• Cypress Grove Humbolt Fog Blue<br />
Cheese (by the pound, from À la Carte)<br />
Page 20
BEVERAGES<br />
• Harvest Bay Coconut<br />
Water<br />
• Santa Cruz Lemonades<br />
• Lakewood Pomegranate<br />
Juice<br />
• Reed’s Ginger Beer<br />
WINE & BEER<br />
• Badger Mountain Organic Chardonnay<br />
• Our Daily Red Table Wine<br />
• Post Familia Red Muscodine Wine<br />
• New Belgium Shift Pale Lager<br />
• Piney River Brewing Black Walnut Wheat Beer<br />
• Fox Barrel Apricot Cider<br />
FRUIT<br />
• Granny Smith Apples<br />
• Concord Organic Carmel Dip<br />
• Strawberries<br />
• Red Plums<br />
VEGGIES & DIP<br />
• Bunny Love Organic Baby Carrots<br />
• Organic Broccoli<br />
• Organic Red Peppers<br />
• Teva Avocado Hummus<br />
• Red Pepper Hummus (from À la Carte)<br />
• From Scratch Ranch Dressing (from À la<br />
Carte)<br />
Page 21
what's new<br />
AT THE CO-OP<br />
may staff<br />
ANNIVERSARIES<br />
Rachel McDonald - 8 years<br />
Raven Greening - 7 years<br />
Stephanie Conway - 5 years<br />
Nicole Riley - 3 years<br />
Alexa McGriff - 3 years<br />
Reynolds Sharp - 2 years<br />
Alex Longino - 2 years<br />
Stephen Khilling - 2 years<br />
Kevin Eib - 1 year<br />
Travis Keymer - 1 year<br />
june staff<br />
ANNIVERSARIES<br />
Barry Disney - 7 years<br />
Heather Artripe - 5 years<br />
Pamela Swafford - 4 years<br />
Alex Downs - 4 years<br />
Leighanna Godfrey - 3 years<br />
Sandy Hudson - 2 years<br />
Michael Bock - 1 year<br />
At the end of March, we finished<br />
our very first Healthy YOU program<br />
in which we challenged participants<br />
to help reach and maintain healthy<br />
weight goals through fitness classes,<br />
healthy cooking demonstrations and<br />
informational speakers. Thank you<br />
to everyone who participated in this<br />
three month long event. We had a<br />
blast! Look for a new Healthy YOU<br />
starting in July.<br />
At the beginning of April, we got a new<br />
cooler for our refrigerated supplements<br />
which means we are able to expand what<br />
we offer for probiotics and healthy oils.<br />
Page 22
CO-OPS BY THE NUMBERS<br />
co-op news<br />
OWEN BUFFINGTON<br />
We all know that food co-ops do<br />
things differently. With an emphasis<br />
on buying sustainable products,<br />
strengthening local economies,<br />
and selling natural products, they<br />
consistently promote a vision that<br />
looks beyond yearly balance sheets. Yet,<br />
despite the talk, are food co-ops really<br />
all that different from conventional<br />
grocery stores?<br />
In 2012, the National Cooperative<br />
Grocer’s Association (NCGA) decided<br />
this question was worth looking into.<br />
The report (which you can find at<br />
strongertogether.coop/food-coops/<br />
food-co-op-impact-study/) answers<br />
with a resounding yes. Not only do we<br />
do things differently than conventional<br />
grocers, but when it comes to the<br />
issues we care about like buying local,<br />
promoting organically grown food and<br />
environmental stewardship, we do it<br />
better. Here is the breakdown:<br />
Store to Store Comparison<br />
• Co-ops are smaller on average than<br />
conventional stores, coming in at<br />
15,000 total square feet compared to<br />
33,300 square feet.<br />
• Yet co-ops average $10.37 in sales<br />
per square foot, as opposed to only<br />
$8.55 in sales per square foot in<br />
conventional stores.<br />
• Co-ops also hire more staff,<br />
averaging 9.3 staff members per<br />
one million in sales, as compared<br />
to 5.6 staff members per million in<br />
conventional stores.<br />
Supporting Local Food Systems<br />
• Co-ops spend 12 cents per dollar of<br />
revenue locally, compared with 4 cents<br />
for conventional stores.<br />
• Co-ops were found to work with<br />
an average of 157 local farmers<br />
and product producers per store.<br />
Conventional stores average was 65.<br />
• On average, 20% of the products<br />
co-ops sell come from local sources,<br />
compared to just 6% by conventional<br />
stores.<br />
Creating Quality Jobs<br />
• The average wage for co-op<br />
employees is $14.31 including bonuses<br />
and profit sharing, compared to a wage<br />
of $13.35 at conventional stores.<br />
• For co-ops in the NCGA, 68%<br />
of co-op employees are eligible for<br />
health insurance, compared to 56% in<br />
conventional stores.<br />
• On average, Co-ops spend an average<br />
of 19% of their revenue on labor and<br />
benefits, as opposed to only 13% in<br />
conventional stores.<br />
Health and Sustainable Foods<br />
• 82% of produce found in co-ops<br />
is organic, compared to 12% in<br />
conventional stores.<br />
• Of all the goods sold, co-ops<br />
averaged 48% organic, while<br />
conventional stores average only 2%.<br />
Environmental Impact<br />
• Co-ops recycle 96% of cardboard,<br />
81% of plastics, and 74% of the food<br />
waste they use.<br />
• Co-ops average an Energy Star<br />
rating of 82 out of 100, compared to<br />
conventional stores average of 50.<br />
While we can always strive to do<br />
better for the environment, workers<br />
and our local economy, it is reassuring<br />
to know that food co-ops continue to<br />
stand apart from their conventional<br />
competitors. And the reason we stand<br />
apart is because you, the owners,<br />
demand that your food co-ops do<br />
more than just sell groceries. So thank<br />
you for supporting your local co-ops, it<br />
makes a difference!<br />
Page 23
neighbors<br />
SERVING NEIGHBORS<br />
NEIGHBORS SERVING NEIGHBORS<br />
LOCAL BUSINESS PARTICIPANTS<br />
Good Will<br />
Massage<br />
Radiant Health<br />
Massage<br />
Page 24
For more information, visit<br />
onf.coop/programs/nsn.<br />
neighbors<br />
SERVING NEIGHBORS<br />
ADDITIONAL NSN<br />
PARTICIPANTS<br />
• Northwest Arkansas Hypnosis<br />
• Mainstream Hypnosis<br />
• Dr. Marcia Schmidt, Naprapath<br />
• Sally Wimberly Reflexology &<br />
Rosen Method<br />
• Biofeedback<br />
• Ralaxing Massage Therapy<br />
• Heal Your Body<br />
• Gluten-Free Consultant<br />
• Doggie Dude Ranch<br />
Soothing-Nurturing<br />
Touch Massage<br />
the<br />
Bowenwork<br />
Center<br />
KARAS<br />
URGENT CARE<br />
LASUN'S<br />
PAINTING<br />
Page 25
co-op & community<br />
MAY EVENTS<br />
1 ST : DOUBLE DEAL WEDNESDAY<br />
We honor Co-op Deals sales from the end of April and<br />
the beginning of May. Twice the items on sale, all day<br />
long!<br />
4 TH : FIRST SATURDAY<br />
2 pm - 3 pm: Learn with Laurell<br />
“Women’s Health”-Laurell Matthews, N.D., will be<br />
giving a lecture on women’s health, including breast<br />
health. Refreshments will be provided.<br />
4 pm - 6 pm: Art Reception<br />
Come enjoy refreshments and meet photographer<br />
Amber Moore.<br />
4 TH : FAYETTECHILL OPEN HOUSE<br />
On this Saturday, during the Fayetteville Spring Fest,<br />
ONF will be in front of Fayettechill’s new West St.<br />
location sampling Mountain Bird Coffee and some<br />
sweet treats from À la Carte, all while spreading the<br />
word about our Neighbors Serving Neighbors program.<br />
Stop by and say hi!<br />
11 TH :<br />
CARD MAKING STATION<br />
10 am - 2 pm: We will have a table set up for anyone to<br />
come and make a card for a special woman in their life.<br />
PLANT SALE<br />
8 am - 4 pm: Join Bean Mountain Farms for a plant<br />
sale just outside the Co-op.<br />
15 TH : DOUBLE DEAL WEDNESDAY<br />
We honor Co-op Deals sales from the beginning of May<br />
and the end of May. Twice the items on sale, all day long!<br />
28 TH : BOARD MEETING<br />
6:30 - 9:00 pm: Come take part in your co-op! All<br />
owners are welcome to attend our monthly board<br />
meetings, located in the ONF Conference Center.<br />
Page 26
co-op & community<br />
JUNE EVENTS<br />
1 ST : FIRST SATURDAY<br />
1 pm: Cooking Demonstration<br />
We will show you how to fix meals without using a stove<br />
or microwave. This demonstration will be held in the<br />
<strong>Ozark</strong> <strong>Natural</strong> Foods Conference Center. Please call<br />
479.521.7558 or email heather@onf.coop to reserve a<br />
spot.<br />
2 pm - 3 pm: Learn with Laurell<br />
“Sleep”-Laurell Matthews, N.D., will be giving a lecture<br />
on sleep and how to naturally improve the quality of<br />
your sleep. Refreshments will be provided.<br />
3 pm - 5 pm: Art Reception<br />
Come enjoy refreshments and meet light graffiti artist<br />
Chris Look.<br />
3 pm - 4 pm: Ice Cream Social<br />
Free ice cream cone for kids to celebrate the beginning<br />
of summer at the Co-op! Gluten free and vegan options<br />
available.<br />
5 TH : DOUBLE DEAL WEDNESDAY<br />
We honor Co-op Deals sales from the end of May and<br />
the beginning of June. Twice the items on sale, all day<br />
long!<br />
15 TH : CARD MAKING STATION<br />
10 am - 2 pm: We will have a table set up for anyone to<br />
come and make a card for a special man in their life.<br />
15 TH : DOUBLE DEAL WEDNESDAY<br />
We honor Co-op Deals sales from the beginning of<br />
June and the end of June. Twice the items on sale, all day<br />
long!<br />
25 TH : BOARD MEETING<br />
6:30 - 9 pm: Come take part in your co-op! All owners<br />
are welcome to attend our monthly board meetings,<br />
located in the ONF Conference Center.<br />
SAMPLE THURSDAYS<br />
Don’t forget! Every Thursday, we have samples<br />
throughout the store. We also have active samples<br />
between 11am-2pm with David!<br />
Page 27
may artist<br />
AMBER MOORE<br />
I am Amber Moore, wife and proud<br />
mother of two amazing kids. I also<br />
love art! Creating is a passion of mine.<br />
I come from a long line of artists so its<br />
just natural for me to be easily inspired<br />
by the world around me.<br />
I've loved photography since I was<br />
was a small girl. I remember always<br />
begging my grandmother to let me<br />
look through her box of old family<br />
photos. They never lost their appeal<br />
to me. Something about catching a<br />
glimpse of the past. A moment forever<br />
captured in time. Awesome. I didn't<br />
really get into photography until I had<br />
children. So many beautiful moments<br />
to be captured! Looking through<br />
the lens so much helped me to see<br />
everything else in a photographer<br />
mode. I take pictures of anything that<br />
strikes my fancy and I only do it for<br />
fun.<br />
And so, my knack for creating<br />
began! I took up jewelry making for<br />
fun and really for my own benefit<br />
at first. The thought of making<br />
each piece to my exact taste really<br />
got me motivated to learn the art. I<br />
instinctively wanted to make more<br />
than just for myself so I decided to<br />
share a part of what I love with the<br />
people around me. The same applies<br />
to my hula hoops. Hula hooping is a<br />
fun, therapeutic, meditative workout. I<br />
learned to make my own and like the<br />
jewelery and photography I wanted to<br />
share with the world around me!<br />
So here we are, my creations and<br />
how they’ve gotten me to this point.<br />
I cherish these things that keep my<br />
CREATIVITY KEEPS ARTIST’S<br />
HEART CONTENT<br />
hands and heart busy and content. I do<br />
thank you for taking the time to read<br />
about me and check out my creations.<br />
Amber’s art will be on display<br />
in the Gallery Café during the<br />
month of May. A reception will<br />
be held on May 4 th from<br />
4 pm - 6 pm.<br />
Page 28
PHOTOGRAPHER LIGHTS<br />
UP PICTURES<br />
The Graffiti Light Project was<br />
created and founded by Denverborn<br />
artist and photographer, Chris<br />
Look. It serves as a database of light<br />
paintings created by Chris Look<br />
and is also a resource for both the<br />
individual photographer to find other<br />
light painters and business owners<br />
to find light painting photographers<br />
in their area. Chris Look has taken<br />
over hundreds of thousands of light<br />
painting photographs since January<br />
of 2010 and is currently Owner of<br />
The Graffiti Light Project, Light<br />
Animation Studios, Light Painting<br />
Workshop, and the Light Painting<br />
News. Chris has also teamed up with<br />
local photographer Andrew Sharp<br />
june artist<br />
CHRIS LOOK<br />
with the LPWA (Light Painting<br />
World Alliance) and they are both the<br />
local representatives for Arkansas for<br />
the Light Painting World Alliance.<br />
Chris Look and The Graffiti Light<br />
Project will be opening a small studio<br />
on the Fayetteville Town Square<br />
under Tim’s Pizza and will also be<br />
teaching light painting workshops<br />
at the PSNWA studios<br />
in Springdale, Arkansas<br />
beginning in April.<br />
Chris’ art will<br />
be on display<br />
in the Gallery<br />
Café during<br />
the month<br />
of June. A<br />
reception will<br />
be held June<br />
1 st from 3 pm -<br />
5 pm.<br />
Page 29
co-op<br />
CLASSIFIEDS<br />
RADIANT HEALTH MASSAGE<br />
Linda Hendricks, M.M.T. - STRESSED OUT?<br />
CALL 466-6847 • Student Discounts • Gift Certificates<br />
103 N. College Ave. • Fayetteville, AR 72701<br />
NEIGHBORHOOD HANDYMAN<br />
COMPANY/DOOR DOCTOR<br />
General Repairs • Door Repair & Adjustments<br />
Small Jobs Welcome • Fayetteville & Springdale.<br />
Licensed/Insured BBB Accredited.<br />
Call Ron 479-236-0842<br />
FREE HEALTHY DINNER<br />
Dine in style as Dr. Benjamin Ozanne D.C. delivers<br />
nutrition principles that will radically change your health<br />
and your life! For reservations call 479-439-8121.<br />
MINI-FARM FOR SALE<br />
Fayetteville. Home plus studio, 3 acres. $169,500. Fenced<br />
organic garden, walking trail, more. Private. Showings May<br />
10-11 by appt. www.minifarm4sale.wordpress.com or<br />
ozarksalive@gmail.com<br />
LOCKE’S SERVICES<br />
Light grading, brush hogging, tilling & aerating, snow<br />
plowing. Experienced and insured. Call Bud for reasonable<br />
rates. 479-225-4543.<br />
JIN SHIN TREATMENTS<br />
Harmonize your life engergy (“chi”) with deep relaxation.<br />
You remain fully clothed while your meridians are balanced<br />
with a series of gentle touches. Self help classes.<br />
Vicki Lee - (479) 719-0840<br />
Alexander Wayne - (479) 769-4699<br />
LEARN BOWENWORK IN NW AR<br />
Gentle, effective technique for pain relief. MTs: AR,<br />
NCBTMB hrs given. Laypersons: Easy to learn; work on<br />
family & friends. Ongoing classes. Nancy Pierson<br />
512-750-4012. www.bowenwork.com.<br />
If you’d like to run a classified ad, please contact Owen Buffington at<br />
479.521.7558 or owen@onf.coop.<br />
Page 30
MAY 2013 OWNER BONUS BUYS<br />
GROCERY<br />
Ah-laska<br />
Annie’s Family Shells and Cheddar<br />
Celstial Seasonings Zinger Teas<br />
Dr. Mcdougal Asian Bowls<br />
Equal Exchange Baking Cocoa<br />
Equal Exchange Hot Cocoa<br />
High Country Kombucha Elderberry<br />
High Country Kombucha Ginger<br />
High Country Kombucha Grape<br />
High Country Kombucha Goji Berry<br />
High Country Kombucha Original<br />
High Country Kombucha Wild Root<br />
Ines Tortas: Cinnamon, Rosemary, and Sweet Olive flavors<br />
Lakewood Lemonade<br />
Lakewood Cranberry<br />
Lakewood Pure Cranberry<br />
Lakewood Pomegranate Juice<br />
Mount Hagen Decaf Instant Coffee<br />
Mount Hagen Instant Coffee<br />
Organic Ville Teriyaki Sauce<br />
R.S. Garlic Salt<br />
San Pelagino Mineral Water<br />
True Whip Whipped Topping<br />
True Whip Whipped Topping Lite<br />
Wildbrine Kimchi Horseradish<br />
Wildbrine Sauerkraut Curry<br />
Wildbrine Sauerkraut Ginger<br />
Yve’s Vegetarian Salami<br />
Yves Veggie Deli Slices<br />
Yves Veggie Ground Round<br />
Yves Veggie Breakfast Patty<br />
Yves Veggie Pepperoni<br />
Yves Veggie Ham Slices<br />
Yves Veggie Turkey<br />
WELLNESS<br />
Earth Mama Angel Baby Stretch Oil, 4 oz.<br />
Earth Mama Angel Baby Bottom Balm, 2 oz.<br />
EO Organic Spray Deodorant, Lavendar, 4 oz.<br />
EO Organic Spray Deodorant, Vetiver, 4 oz.<br />
EO Bubble Bath, Rose, 12 oz.<br />
EO Bubble Bath, Lavendar, 12 oz.<br />
Newman’s Own Dog Treats, Chicken, 10 oz.<br />
Newman’s Own Dog Treats, Cheese, 10 oz.<br />
Gaia Herbs Diet Slim, 60 cap<br />
Gaia Herbs Fenugreek Seed, 60 cap<br />
Gaia Herbs Coleus Forskohlii, 1 oz.<br />
Gaia Herbs Coleus Forskohlii, 2 oz.<br />
Gaia Herbs Lactation Support, 60 cap<br />
Earth Mama Angel Baby Morning Tea, 16 bags<br />
Earth Mama Angel Baby Hearthburn Tea, 16 bags<br />
Earth Mama Angel Baby Mama To Be Tea, 16 bags<br />
Gaia Herbs Thyroid Support, 60 cap<br />
<strong>Natural</strong> Vitality Calm, Orange, 8 oz.<br />
<strong>Natural</strong> Vitality Calm, Orange, 16oz.<br />
SALE PRICE<br />
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$21.99<br />
$16.99<br />
$27.99<br />
YOU SAVE<br />
$0.60<br />
$0.40<br />
$1.00<br />
$0.40<br />
$2.00<br />
$2.00<br />
$0.70<br />
$0.70<br />
$0.70<br />
$0.70<br />
$0.70<br />
$0.70<br />
$0.80<br />
$1.10<br />
$1.10<br />
$2.10<br />
$1.10<br />
$1.30<br />
$1.20<br />
$0.90<br />
$0.60<br />
$1.70<br />
$0.90<br />
$0.90<br />
$1.70<br />
$1.70<br />
$1.70<br />
$0.30<br />
$0.30<br />
$0.90<br />
$0.80<br />
$0.40<br />
$0.30<br />
$0.30<br />
$2.00<br />
$1.30<br />
$1.00<br />
$1.00<br />
$1.70<br />
$1.70<br />
$0.80<br />
$0.90<br />
$1.50<br />
$1.50<br />
$0.50<br />
$1.30<br />
$2.00<br />
$1.70<br />
$1.70<br />
$1.70<br />
$1.70<br />
$0.20<br />
$1.20<br />
Page 31
1554 N. College Ave<br />
Fayetteville, AR 72703<br />
479.521.7558<br />
www.ozarknaturalfoods.com<br />
Presort Standard<br />
U.S. Postage<br />
PAID<br />
Fayetteville, AR<br />
Permit No. 1