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What Do These Buzzwords Reveal About My Coffee?

Co-op coffee spread

A lot of words may jump out at you when you walk down the coffee aisle at the Co-op—shade-grown, fair trade, organic, local, and more. But what do they mean in this context? What makes shade-grown coffee desirable? What exactly does “fair trade” require of companies? These are exactly the kinds of questions we want to answer, so you can shop with more confidence.

Shade-grown

To understand why shade-grown coffee is so important, we have to remember that coffee is one of the most popular beverages in the world. Its history spans centuries, continents, and cultures. As Businesswire explains, the global coffee industry was valued at USD 102.15 billion in 2019 and is set to grow a record 6.2% in the next six years. Ensuring that there are 75 million cups of coffee to be consumed around the world each day is a big business and it has dramatic effects on the developing and emerging countries where coffee grows most abundantly.

There are two kinds of coffee beans, robusta and arabica, and two main coffee cultivation systems, sun-grown and shade-grown. Arabica loves the shade and robusta needs the sun. That means that if you are drinking coffee made from arabica beans, you are most likely drinking shade-grown coffee—whether it is advertised that way or not. 

Coffee plants naturally grow under the shade of a full forest canopy. Until the 1970s, cultivators largely let coffee grow as part of this larger ecosystem. 

Shade-grown coffee plants

Coffee plants in Colombia growing under the shade of banana trees.

Out of the desire to decrease growing times and increase yields and profits, coffee producers began clearcutting for coffee plantations and growing coffee plants in neat rows in direct sun. In this quest, the sun-grown coffee industry deforested 2.5 million acres in Central America. Many organisms experience habitat loss due to widespread deforestation (especially migratory birds), but deforestation also contaminates waterways and expedites natural soil erosion.

sun-grown coffee plantation

A sun-grown coffee plantation

Absent the natural protection of the canopy and the diversity of life teeming underneath, farmers must introduce chemical pesticides and fertilizers to ward off plant disease and create growing conditions. Relying on these chemicals damages the soil, contaminates the groundwater, and causes illness in exposed humans and animals. The robusta beans that are cultivated in this way are also lower quality than their shade-grown, arabica counterparts. Exposure to full sun stresses these already vulnerable monocrops, and the faster growing times that makes robusta beans easier to produce is a double-edged sword. Because the beans grow faster in the sun, they also don’t develop the density and complexity that characterize arabica beans, which grow more slowly at higher elevations and in cooler temperatures. 

Increasingly farmers are returning to traditional, shade-grown farming methods, because beans cultivated in that manner can be sold for higher prices to more discerning buyers. Unfortunately, that doesn’t mean that coffee plantations are a thing of the past. Of the coffee sold in stores in the US, 75% is still made from sun-grown beans, and the US leads the world in global coffee consumption. 

One of the most important choices you can make as a conscious consumer in the coffee aisle is to select brands that only roast shade-grown beans. By doing so, you are protecting the people and the planet that make your coffee possible and you’re getting a tastier cup of coffee along the way. 

Fair trade

In addition to looking for signs that your coffee is shade-grown, you should also scope out fair trade certified products when you shop. Corporate greenwashing trends have made it really hard for consumers to trust “fair trade” labels. At the Co-op, we take out the guesswork. You can expect to see this logo on coffee packaging: 

fair trade certified seal

The fair trade certified seal means that the coffee producer was held to the most rigorous social, environmental, and economic standards. The coffee you are about to drink was cultivated under safe working conditions that protected the environment and the beans were sold for a fair price that allows their farmer to sustain a livelihood.

Organic

Not all fair trade certified products are organic and neither are all shade-grown beans. To ensure that the coffee you drink is the best possible for your body, the environment, and the workers who cultivated the beans, you should choose a coffee that is organic as well as shade-grown and fair trade certified. 

At the Co-op, you can expect to see the USDA Organic seal all around our store, including on our coffee. The United States Department of Agriculture sets the national standard for organics and conducts thorough inspections of all the products it certifies. USDA certified organic coffee beans cannot be grown with the aid of pesticides, synthetic fertilizers, or genetic engineering or in soil that has been contaminated by chemicals in the last three years. USDA Organic is the gold standard certification, in part, because the USDA has strict regulations that govern the whole life cycle of the bean. There are rules for how beans must be transported, roasted, and packaged to prevent contamination from certain cleaners and conventional products.

USDA certified organic seal

Local

Want to go the extra mile for sustainability? Choose coffee from a local roaster. Buying locally means that you can support your neighbors, keep more of your shopping dollars in the local economy, and reduce the carbon footprint of the products you buy. What’s not to love?

Ready to shop? Browse our selection of shade-grown, fair trade, organic, and local coffees online here.

BULK| GROCERY| SUSTAINABILITY coffee| fair trade| organic| shade-grown| sustainability

Vendor Profile: Wild Carrot Herbals

Northeast-Oregon-Landscape

A view of the natural diversity and abundance the Northeast Oregon landscape has to offer

Founded in 2000, Wild Carrot Herbals is a Northeast Oregon-based, woman-owned skincare company nestled in the heart of historic downtown Enterprise. Owner and formulator Jody Berry takes place seriously. She began her career as an organic farmer and fell in love with medicinal herbs in college. As a fifth generation Oregonian, she wanted to create a plant-based skincare line that made use of all of the magical abundance Oregon has to offer. Twenty-one years later, the team at Wild Carrot handcrafts over fifty different botanical skincare products and bottles, boxes, and ships them all onsite.

Wild-Carrot-Bottling-Operation

A member of the team bottles Sore Muscle Salvation.

Wildcrafted and locally-sourced yarrow, calendula, lavender, rose, and St. John’s wort brings Berry’s creams, salves, oils, and mists to life—and are what sets them apart from the competition. She works with organic farmers in her own community to gather the plants she needs for her creations. Then she uses whole plants, not just isolates or active ingredients, to produce a natural skincare line that is entirely free of gluten, GMOs, parabens, or phthalates to ensure your body is nourished by all of the good stuff with none of the waste.

Harvested-Lavender-From-Ruby-Peak-Farms

Jody helps harvest her own lavender along with her friends at Ruby Peak Farms.

For Berry, it isn’t enough to just ethically and sustainably source her ingredients. She is also committed to using the best materials to package and ship her products. The team at Wild Carrot packages every skincare item in recyclable glass supplied by a family-owned business. Each of their jar lids is made from 100% recyclable metal manufactured in the USA. Their product labels are made from ground stone and require no water to manufacture or plastic coating to protect them from oil. Berry boxes her products in FSC-certified paper produced at the mill up the road from her business, so she can support a small family timber operation that uses sustainable logging methods. She even ships her wares in paper packaging to avoid ever using plastic or styrofoam.

Wild-Rose-Hydrating-Eye-Cream-pictured-with-wild-roses

Sustainably packaged Wild Rose Hydrating Eye Cream pictured with the wild roses that make its creation possible.

Wild Carrot’s local ingredients and sustainable practices are certainly wild, but it’s a safe bet to trust them with the health of your skin. Find all of the Wild Carrot products we love on our shelves or online.

Wild-Carrot-Team-Photo

Jody (second from left) and her team at Wild Carrot.

SUSTAINABILITY| WELLNESS oregon| skincare| sustainability| vendor

Roasted Chicken on Baked Rice With Tomato, Cumin, and Bay Leaves

This flavorful recipe from goodfood serves 4–6 and is delicious even if you skip the brine when you are short on time. 

Ingredients: 

  • 3 tbsp fine salt
  • 2½–3 lb whole roasting chicken
  • 1½ cups basmati rice
  • 10½ tbsp salted butter (about 1¼ sticks)
  • 1 large white onion, sliced into half moons
  • 5 garlic cloves, finely sliced
  • 1 tbsp cumin seeds
  • Salt flakes, as needed
  • Freshly ground black pepper, as needed
  • 3 cups chicken stock
  • 12 cherry tomatoes
  • 3 fresh bay leaves
  • ½ lemon

Method: 

  1. Combine the salt with 5–6 cups of cold water until the salt dissolves, and submerge the chicken in it. Let stand at room temperature for 2 hours, then remove the bird, drain, and dry with paper towel.
  2. Preheat the oven to 400 degrees. Place the rice in a deep-sided enamel baking tray or ovenproof ceramic dish about 8 x 12 inches.
  3. Melt the butter in a large frying pan over medium heat. Add the chicken, breast-side down, and sear for about 5 minutes to brown, then rotate the bird to sear it on all sides.
  4. Add the onion, garlic, and cumin to the pan and cook until softened and lightly colored, about 6 minutes. Don't allow the pan to get too hot—you don't want to burn the butter.
  5. Once the onion and garlic are a little golden, position the bird in the rice, breast-side up. Season the onion generously with salt and pepper, then spread out on top of the rice, spooning any remaining butter over the chicken. Season the bird well with pepper.
  6. Return the pan to the heat and add the stock. Bring to a simmer and swirl to deglaze, then pour over the rice and add the cherry tomatoes. Push two bay leaves into the rice and stuff the third into the cavity of the chicken. Squeeze the lemon's juice into the rice, then add the squeezed lemon to the cavity. Cover with baking paper, then foil, and roast for 40 minutes. Uncover and bake for a further 25 minutes, until golden.
  7. Rest the chicken for 5–10 minutes before carving it in the dish so that the rice catches all the chicken juices. Serve with a leafy salad and either yogurt flavored with mint and garlic or your favorite spicy sauce.

GROCERY| MEAT & SEAFOOD| PRODUCE| RECIPES fresh deals| recipe| whole fryer

Year-End Note From the Board Chair

happy-new-year

Dear Members,

As we say goodbye to 2021, I want to extend the Board’s appreciation to all Co-op members and shoppers for your ongoing support. This year proved as challenging as 2020. Our Co-op’s leadership demonstrated incredible flexibility to ensure our operational success and serve the community. Our members continued to shop in stores and utilized our touchless curbside pickup. Your presence continues to inspire us to be innovative, provide great customer service, and source healthy, organic products. Our cooperative values would fall short without strong community members like you. As the threats of the pandemic ebb and flow and the whole world adjusts to new dynamics, we celebrate the end of another year with our eyes on the opportunities the new year may bring us. 

Thank you to the Co-op employees who continue to work relentlessly during unprecedented circumstances. They kept the Co-op vibrant, friendly, and safe. We appreciate each and every team member. Thank you for your empathy, patience, and dedication. You have put a smile on my face when I needed it the most.  

This year's end is especially sad as we say goodbye to Adrienne Renz as our General Manager.  Adrienne was the first woman General Manager in our Co-op’s history and her leadership style brought needed creativity to the Co-op at a time of great transition. Under Adrienne’s leadership, the Co-op experienced a positive balance sheet despite a global pandemic, kept employees’ and customers’ health at the forefront of decision-making, and promptly engaged with community organizations to pivot and address changing needs in the community. We want to thank Adrienne for sharing with us her business acumen, deep understanding of the cooperative model, and her passion for the community. 

With Adrienne’s departure, the Board has begun the search process to hire a new General Manager. As we develop and implement the plan for her replacement, we will keep staff and members informed of our process and progress. We also want to thank Jon Edholm who is serving as our interim General Manager and helping us navigate this change.  

Finally, a reminder that we are looking for candidates to join our Board of Directors. If you are interested, or know someone who may, please request a Board packet at either store’s service desk or by emailing the Board Administrator. Applications are due before January 10, 2022.  

Wishing you all the best holiday celebrations,

Ceci Lopez, Board Chair 

SALES| THE CO-OP DIFFERENCE Adrienne Renz| board of directors| coop staff| members| New Year| thank you

A Guide to Citrus Fruit

Assorted citrus fruits

This guide to winter citrus will help you navigate the colorful and delicious assortment of fruit we have to choose from.

Learn how to make the best use of the wide array of citrus we enjoy.

The produce department is practically overflowing with intriguing, new citrus fruits this time of year. Use this helpful guide to winter citrus to learn about some exciting finds and old favorites, so you can snack, juice, and jam with confidence.

African Shaddock Pummelo

African Shaddock Pummelo

December – February

African Shaddock is the largest fruit in the citrus family. Pale green to yellow skin when ripe. Light red, white, or pink flesh is complex and meaty with subtly sweet grapefruit flavor. Substantial, cotton-like pith that is white and spongy underneath the thick skin. Rind can be candied.

Best Uses: Eat Fresh, Candy

Buddhas Hand Citron

Buddha's Hand
Citron

November – February

This unusual looking fruit resembles a human hand. It has long-fingered sections that yield virtually no pulp or juice and is valued for its aromatic rind that can be sliced and candied. Used ornamentally, it can perfume rooms or add a unique look to buffet tables or floral arrangements.

Best Uses: Zest, Candy, Infuse

Cara Cara Navels

Cara Cara Navel Orange

December – May

Likely a cross between a Washington and Brazilian Bahia Navel, the extraordinary Cara Cara orange boasts vivid salmon-colored flesh. Some describe its balanced flavor as a perfect blend of tangerine and grapefruit; others note a mild strawberry to cranberry-like finish.

Best Uses: Juice, Eat Fresh

Melogold Grapefruit

Melowgold Grapefruit

January – April

Cross between pummelo and Marsh grapefruit. Named “mellow” for its flavor and low acidity and “gold” for its rind color. Related to Oroblanco grapefruit, this very juicy fruit has a smooth rind and pale yellow flesh that’s mild and sweet like a pummelo, but with light lemon notes.

Best Uses: Juice, Eat Fresh

Meyer Lemons

Meyer Lemon

December – September

This lemon and mandarin cross was once something of a California secret. Now, chefs across the country are in love with Meyer for its succulent juice that is much sweeter than a common lemon. The fruit has an attractive yellow-gold rind, which is smooth, soft, and thin. The juice is dark yellow and distinctly aromatic.

Best Uses: Juice, Zest, Bake, Preserve

Minneola Tangelo

Minneola Tangelo

January – April

Hybrid of Duncan grapefruit and Dancy mandarin, Minneola is nicknamed “The Honeybell” due to its bell shape. This fruit is juicy with orange-colored flesh that’s rich, sweet, and tart. Its flavor is described as traditional orange with a touch of tangerine. It’s the most popular of all tangelos.

Best Uses: Juice, Eat Fresh

Nagami Kumquats

Nagami Kumquat

December – March

The most commonly grown type of kumquat. The typical Nagami is oval, and the whole fruit is eaten. The orange rind is sweet, and the light orange flesh is acidic.

Best Uses: Eat Fresh, Preserve

Navel Orange

Navel Orange

November – May

The most common orange cultivar is sweet and flavorful. This variety is distinguished by its navel-like formation found at the blossom end of the fruit.

Best Uses: Juice, Eat Fresh

Page Mandarin

Page
Mandarin

December – March

Released as an orange, but technically a tangelo hybrid since its parentage is three-fourths mandarin and one-fourth grapefruit. Orange-red skin with deep-orange, tender, and juicy flesh.

Best Uses: Juice, Eat Fresh

Sanguinelli Blood Orange

Sanguinelli Blood Orange

January – February

This variety is smooth-skinned, elongated, sweet, and heady, with an orange and raspberry fruit punch flavor. Its orange skin has a red blush, and its deep crimson flesh bleeds dark pink juice.

Best Uses: Juice, Eat Fresh, Bake

Seville Marmalade Orange

Marmalade Orange

February – March

AKA Sour Orange, Marmalade orange is a small, somewhat uniform fruit. The skin is rough, firm, bumpy, and thick, ripening from green to orange when mature. Highly aromatic and known for its acidity and extremely bitter flavor.

Best Uses: Jam, Infuse, Bake, Candy

TDE Mandarin

TDE Mandarin

March – May

AKA Shasta/Yosemite/Tahoe. This triple cross Temple Tangor, Dancy mandarin, and Encore mandarin is firm, with juicy flesh that’s very sweet and rich. TDE peels and sections well. Another favorite in the
mandarin category.

Best Uses: Juice, Eat Fresh

Information courtesy of the Organically Grown Company.

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HOT OFF THE PRESS| PRODUCE| SALES citron| citrus| grapefruit| kumquat| lemon| mandarin| orange| pummelo

Valentine’s Day Gift Guide

wine bottle and present wrapped in red satin ribbon

Here are a few of our favorite Valentine's Day products for the sweet people in your life.

red-heart-pillar-geranium-votive-in-glass-yellow-carved-pillar

Beeswax Candles

Give the gift of the warmth and health of the hive with this great selection of natural beeswax candles made especially for Valentine’s Day from Big Dipper Wax Works. Choose from aromatherapy sprays and a wide selection of candles shaped and scented for Valentine’s Day.   

Tulip Bouquets

Tulips brighten your Valentine’s Day and indicate that spring is near. Our tulips are grown locally in Mount Vernon and are available in a variety of lovely colored 5-stem bouquets.

valentine's day tulips in stone vase with wrapped present and wooden sign
foam bath packs on tub tray with lavender sprig and bubbles

Foaming Baths

Calm the senses, leave your skin silky smooth, and balance your spirit with Aura Cacia aromatherapy foaming bath products in fragrances such as relaxing lavender, sweet orange, or meditating cedarwood. Aura Cacia products feature nourishing jojoba oil, soothing coconut oil, and essential oils.

Delicious Co-op Valentine’s Day Treats 

Finish your Valentine’s Day meal with our housemade bakery items. These specialty items are only available for a limited time around Valentine’s Day and frequently sell out. 

Bleeding Heart

The Bleeding Heart is a moist chocolate cake with a tart raspberry filling covered in a dark chocolate ganache. This vegan cake is sold in a serving for two to end your Valentine’s Day meal on a sweet note.

Vegan Bleeding Heart Valentine's Day Dessert
gluten-free storm cloud cake from the coop bakery is layers of chocolate cake layered with raspberry filling and vanilla whipped creama

Storm Cloud Cake

Our favorite gluten-free chocolate cake gets some raspberry love for Valentine’s Day. The gluten-free chocolate cake is filled and topped with raspberry and finished with a creamy mascarpone frosting.

Raspberry Cream Roll

This light, airy cake is rolled with a fresh raspberry filling and frosted with a sweet, tangy cream cheese frosting. And, it’s gluten free! This popular dessert is a delicious way to celebrate Valentine’s Day.

gluten-free-raspberry-cream-roll
conventional-heart-shaped-chocolate-cake

I Heart Chocolate Cake & You

For the chocolate lover in your life, we have a heart-shaped chocolate cake. Our dark chocolate cake is frosted with dark chocolate ganache and decorated for Valentine’s Day with buttercream accents.

The Co-op’s wine manager has selected some special bottles of bubbly to cheer your Valentine. If sparkling wine isn’t for you, we are featuring the Floating Rock Zinfandel from Washington and locally crafted Honey Moon’s Raspberry Mead. Honey Moon’s Raspberry Mead is a blend of mead from blackberry honey and raspberry wine both produced in Whatcom County. It has distinct berry aromas and a tart finish and is especially good paired with cheeses and desserts.

Valdo Prosecco Brut Rosé

The Valdo rosé is a perfect combination of barely off-dry and creamy in the mouth with enticing suggestions of Pink Lady apple, rose hip, salmonberry, Rainier cherry, and kiwi.

rose in champagne flutes with pink roses and wrapped present
sparkling wine table setting, with candles, raspberries, and chocolate cake

Canals & Nubiola Brut Cava

This succulent sparkler is medium-bodied, crisp, and clean. If you are looking for a fun Valentine's Day cocktail try this Cava in a French 75.

French 75 Cocktail Recipe

French 75 Recipe

Ingredients

  • 1 ounce Aloo Gin
  • 1/2 ounce fresh lemon juice  
  • 1/2 ounce simple syrup
    • In a small saucepan, combine 1 cup sugar and 1 cup water and bring to a boil. Simmer the mixture over moderate heat until the sugar dissolves.
  • Ice
  • 4 ounces chilled Canals & Nubiola Brut Cava 

In a cocktail shaker, combine the gin, lemon juice, and simple syrup. Fill the shaker with ice and shake well. Strain into a chilled flute and top with the cava.

BAKERY| FLORAL & GARDEN| HOLIDAY| RECIPES| WELLNESS| WINE, BEER, & SPIRITS cocktail| dessert| recipe| valentine's day| wine

Natural Strategies for Seasonal Allergies

sign next to blooming branches reads "allergy season ahead"

You may have noticed the first signs of spring as Indian Plums break from their buds, nettles emerge from the damp ground, and daffodils and crocuses brighten the landscape. Although always a welcome sight, this time of year also harkens the beginning of the sneezes, itchy eyes, and stuffed noses of allergy season.

If you are looking for natural support when it comes to mitigating seasonal allergies, the most important thing to remember is to start early. The most common mistake people make during allergy season is waiting for their symptoms to arrive before starting natural treatments. Although they can be very effective, many herbs and nutrients used for allergy support take time to work.

For best results, I recommend starting an allergy protocol at least one month before allergy onset.

Unsure of where to start? Below are some common strategies for alleviating allergies.

person changing pillowcase in bedroom

Healthy Habits

Often overlooked, simple hygiene measures can make a big impact when it comes to reducing unwanted allergy symptoms. Pollen very efficiently travels long distances via air streams and animal fur to find new homes in which to flourish. Although we lack the dense fur of our animal counterparts, our clothes and hair offer welcome spots to catch a ride for the innumerable pollen grains that we encounter during a short stroll outside. We end up inadvertently bringing these pollen grains into our homes and onto our sofas, pillows, blankets, and sheets. Luckily, there are some simple steps to decrease this load:

  • Change out of your clothes and shower as soon as you get home. Make sure to put your clothes away in a hamper or closet to prevent pollen recirculation. Showering helps to remove pollen embedded in your hair or on the surface of your skin.
  • Change your sheets and pillowcases often. Since we spend a lot of time with our heads against a pillow, we want to make sure that pillow is as free as possible of pollen. Switch out pillowcases twice weekly and wash sheets weekly if you are able.
  • Vacuum, dust, and mop often. If you have rugs or carpeting, vacuuming at least weekly or multiple times a week is critical. If time is limited, focus on the rooms you spend most of your time in, such as the bedroom and living room. Use a damp cloth to wipe down hard surfaces, such as tables and shelves.
  • Use HEPA air filters to filter pollen out of circulation. Start with the room you spend the most time in, such as the bedroom or a home office.
white neti pot with towel and salt on display

Nasal Rinses

In addition to cleaning around the house and improving the quality of the air you breath, you can also take steps to clear your sinuses.

  • Neti pots and nasal lavages help to clean the nasal passages of pollen as well as to lubricate the nose and throat. If used regularly, they have the added benefit of preventing mucus in the sinuses from building up and causing sinus infections.
  • Inhaling steam produced by a hot shower or a pot of water on a rolling boil can help to break up mucus and clear out the sinuses. Take care to position yourself far enough from the source to prevent getting burned by the steam. Consider adding fresh herbs, such as thyme and rosemary, to the water for their soothing volatile oils.
variety of colorful and fresh apples in a wooden box

Nutrients & Foods

Eating foods that are natural sources of antihistamines and antioxidants will help you combat seasonal allergy symptoms.

  • Luteolin is a common constituent of many fruits and vegetables, which has antioxidant, anti-inflammatory, and antihistamine properties. Common sources of luteolin include carrots, olive oil, peppermint, thyme, oregano, and celery.
  • Quercetin, like luteolin, is a powerful antioxidant that has antihistamine properties. It can be found in common foods such as onions, citrus fruits, buckwheat, green leafy vegetables, and apples.
  • Apples not only contain quercetin, they are also a rich source of allergy fighting polyphenols and antioxidant proanthocyanins.
Nettles: leaves, supplements, tincture, and tea

Herbs

Support a nutrient-rich diet with herbal supplements.

  • Nettles have natural antihistamine properties, with the highest concentrations in freeze dried preparations. Since nettles are abundant this time of year, enjoying them as food or tea can also be helpful.
  • Butterbur is shown to be effective against allergic rhinitis due to its anti-inflammatory properties.
  • Boswellia, also known as Indian frankincense, is a potent anti-inflammatory agent that acts to inhibit inflammatory leukotrienes and histamine-releasing mast cells.

Start now for a more enjoyable allergy season. And, as always, remember to consult your health care provider before starting any herbal or supplement protocol.

Dr. Kelley Garrison, ND

By Kelley Garrison, ND

Dr. Garrison is a licensed naturopath at Northwest Life Medicine Clinic who specializes in stress and stress-related conditions such as anxiety, panic disorder, and irritable bowel syndrome. She enjoys working with patients to find the root cause of their symptoms and helps them cultivate the resources needed to feel healthy and resilient. You can find her at nwlifemedicine.com.

NUTRITION| SALES| WELLNESS allergies| herbs| naturopathic medicine| spring| wellness

Herbal Adaptogens for Stress Support

silver spoons with brightly colored superfood powders in them

The past few years have brought about unexpected and unprecedented change. As a consequence, it has also burdened us with significant stress: stress at the workplace, stress in relationships, stress about the future, financial stress, and burnout. For many of us stress has permeated our lives, becoming a daily and constant unwelcome companion. It is important to note that not all stress is bad. In healthy amounts, stress can be a source of motivation, it can help us endure discomfort in the short term for long term gains, it can help keep us safe by cueing us into danger. When stress becomes prolonged and overwhelming, however, it stops being beneficial and instead becomes disruptive, burdensome, and even detrimental to our health. Excessive stress can cause fatigue, disrupt our sleep, make us more irritable and on edge, and lead to or exacerbate chronic conditions like IBS, hypothyroidism, diabetes, and high blood pressure.

Luckily, there is a group of herbal allies that can help us bear the weight of stress so that it does not feel so heavy. These allies are called adaptogens. Adaptogens are uniquely well suited to help our bodies adapt to stress on a physiological level. When taken regularly, adaptogens can help decrease fatigue, improve attention and endurance, and blunt the detrimental effects that chronic stress can have on our hormones, immune system, and nervous system.  

Let’s take a closer look at four common adaptogens.

Rhodiola plant pictured with root on wooden spoon

Rhodiola

Rhodiola is a short, fleshy perennial herb with a fragrant rhizome that is abundant in the Arctic and originates in Siberia and the mountains of northwest China. Just as the plant itself is able to withstand and even flourish in these harsh habitats, rhodiola as an adaptogen helps to increase endurance, combat fatigue, and enhance physical and mental performance. It is ideal for those who are experiencing prolonged periods of heightened stress leading to fatigue, burnout, and difficulty focusing. Think of this plant for those who are burning the candle at both ends, such as college students, exhausted parents, and overworked individuals. Because of its energy boosting properties, it is best taken earlier in the day.

Find rhodiola in the Co-op's wellness department here.

Astragalus roots slices in front of black tea pot

Astragalus

Astragalus is widely used in Chinese medicine as an adaptogen with cooling and calming effects. In addition to being an adaptogen, astragalus is inflammation-modulating. It does it all. Astragalus protects the kidneys and liver, supports a healthy heart, breaks down scar tissue, and fights against viral infections. It is best used on a regular basis for general stress support, especially when stress leads to frequent illness, anger and irritability, and chronic fatigue.

Find astragalus in the Co-op's wellness department here.

Ashwagandha plant, root, powder, and capsule on cutting board

Ashwagandha

Ashwagandha has a long history of use in the Ayurvedic medicine tradition as an herb that helps to replenish us when we feel our vitality is depleted. Not only a powerful adaptogen, ashwagandha is also anti-inflammatory and anxiety reducing. It helps to nourish and protect the brain. Ashwagandha is ideal for those experiencing stress-related insomnia, as it can help increase sleep latency times, allowing us to sleep longer and more fully. Think of this plant for when you are feeling “wired and tired,” exhausted and unable to cope with stress with excessive worry and thoughts.

Find ashwagandha in the Co-op's wellness department here.

Bacopa herb and powder in bowl

Bacopa

Bacopa is the go-to adaptogen when stress is starting to affect brain health. Bacopa crosses the blood-brain barrier and acts as a powerful antioxidant and neuroprotective agent. It helps to increase blood flow to the brain, increases GABA (an anti-anxiety neurotransmitter), and helps to repair damaged neurons. Bacopa is helpful in improving cognition, focus, memory retention, and concentration. Because of these qualities, it can be a powerful adaptogen for the aging, the overworked, and those with ADHD.

Find bacopa in the Co-op's wellness department here.

Dr. Kelley Garrison, ND

By Kelley Garrison, ND

Dr. Garrison is a licensed naturopath at Northwest Life Medicine Clinic who specializes in stress and stress-related conditions such as anxiety, panic disorder, and irritable bowel syndrome. She enjoys working with patients to find the root cause of their symptoms and helps them cultivate the resources needed to feel healthy and resilient. You can find her at nwlifemedicine.com.

HOT OFF THE PRESS| NUTRITION| WELLNESS adaptogens| herbs| naturopathic medicine| stress| supplements| wellness

Plan Your Holiday Menu With Help From the Co-op

The holidays can feel overwhelming, especially when you are hosting a gathering. Reduce stress by planning and shopping for you meal early. Simplify your to-do list by sourcing key menu items and ingredients from the Co-op. Feeling short on inspiration? Try some of these fun, festive recipes.

Holiday Cheese Balls

The Co-op's cheese balls only come around once a year, but they sure make a big impression. Made with a blend of cheese, herbs, and spices, dipped in gluten-free beer, and encrusted with slivered almonds, these cheese balls will set the tempo for your holiday gathering. Serve with Lesley Stowe Raincoast Crisps or round out a charcuterie board with Oloves olives, Divina fruit spread, and Olli Salumeria chubs.

Naughty Nog

Warm up your guests with a Naughty Nog cocktail designed by our friends at Chuckanut Bay Distillery. A  Naughty Nog combines Twin Brook Creamery's seasonal eggnog with Chuckanut Bay Distillery's Krampus Herbal Liqueur for a smooth holiday treat. Find everything you need at the Co-op and follow our step-by-step instructions. If eggnog's not your speed, serve Valdo Prosecco Brut Rosé.

Prime Rib Roast

No holiday meal is complete without a show-stopping main course. We recommend a generously marbled and neatly trimmed bone-in prime rib roast from Oregon Country Beef. You can order your roast up until Christmas Eve for just $15.99/lb. Bone-in roasts are a tender and flavorful holiday indulgence and easy to portion because each rib feeds two people as a rule. We suggest following this recipe for a salt and pepper-crusted prime rib served with horseradish cream.

Hasselback Potatoes

Pair your prime rib with a simple-to-prepare potato dish with a big payoff, brown butter hasselback potatoes with caramelized onions. Russet potatoes are on sale through Christmas and can lend this gorgeous side their iconic mix of crispiness and creaminess. Tip: Place a chopstick on either side of each potato to help keep your slices a consistent depth and to prevent yourself from accidently cutting all the way through.

Balsamic Green Beans With Walnuts

Bring a pop of color to your holiday table with this elegant green bean dish. Steam your green beans to preserve more of their natural nutrients, toast your walnuts to bring out their nutty flavor, and toss it all in aged balsamic vinegar for a sweet and thick glaze. The best part? You can be saying bon appétit in just 15 minutes.

Oven Roasted Beets

Oven roasting red beets highlights their earthy sweetness. Spoonful of Flavor has a great guide, complete with tips for keeping your hands stain free. If you're feeling adventurous, you can add other vegetables that roast at similar temperatures, such as asparagus and delicata squash. Toss with orange zest, herbs, and spices and then garnish with goat cheese.

Winter Wonderland Cake

Delegate dessert to the Co-op. This six-inch, superbly decorated holiday cake will wow your partygoers. Gluten and sugar-free with three intricate layers, the Winter Wonderland Cake promises to please every guest, while being just a bit too lovely to slice. Order yours here for just $24.99.

HOLIDAY| RECIPES cheese| christmas| cocktail| dessert| holiday| main course| prime rib| recipe| sides| wine

Your Co-op’s Cycle of Awesomeness

by Adrienne Renz, Outreach Manager

October 2017
Farmer & Producer, Employer, Maker, Retail, Community

As I am writing this article, Amazon’s purchase of Whole Foods is in all the headlines. There is a lot of speculation about how it will affect the future of the grocery business as the retail part of our food system consolidates and becomes further beholden to stockholders.

Among the headlines, hypotheses, and announcements, I saw this quote from author Michael Pollan: “Cheap food is an illusion. There is no such thing as cheap food. The real cost of the food is paid somewhere.”

This sentiment rings true when I think about the value we place on the relationships the Co-op has with farmers, producers, community, and staff. We are committed to providing quality foods at fair prices for the hands that buy it, the hands that sell it, the hands that grow it, and the hands that harvest it.

join a revolution—a truly locally grown, community-owned cooperative grocery store

We believe in the positive impact of cooperation on our food system and aspire to nurture a healthier world. At the Co-op, local isn't just a tagline. And sustainability isn't just a talking point. It's simply the way we do business, with care and conscience.

During Co-op Month, in October, consider joining or inviting a friend to join a revolution—a truly locally grown, community-owned cooperative grocery store with a healthy food system at its core.

outline of farmer

FARMER & PRODUCER

We buy from 396 local farmers and producers. We support their business development and introduce them to new customers through articles, in-store signs, and tastings. Buying local also limits food miles.

outline of foods

EMPLOYER

We employ more than 250 people, are the only retail store north of Seattle that is a member of the Domestic Fair Trade Association, communicate with labor rights groups, and are committed to fair and equitable treatment for food system workers.

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MAKER

Our scratch bakery and deli kitchens turn organic and local ingredients into delicious food that is sold in our stores and distributed to local eateries.

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COMMUNITY

In our two grocery stores and bakery café, we strive to create a welcoming, inclusive community hub to provide consistent access to local and organic products at a fair price.

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COMMUNITY

Together we invest and collaborate in education, activism, food access, healthy neighborhoods, and sustainability.

HOT OFF THE PRESS| THE CO-OP DIFFERENCE

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We stand with the AAPI community

Standing with Our AAPI Community

The Community Food Co-op is saddened by the continued violence against the Asian American and Pacific Islander (AAPI) community and condemns all hate crimes. The Co-op has zero tolerance for racism, and we continue to work to transform our organization and community for racial equity. Racial equity work is a […]

Woman athlete takes a break, drinking water from a reusable water bottle on a hot summers day

Optimal Hydration

Addressing Optimal Hydration Although everyone knows that water is essential for life, most don’t understand why drinking enough water is so important. Without water, humans can only survive for a matter of days. To prevent dehydration all land animals (us humans included) have evolved very sensitive physiological controls to maintain […]

Three Glasses of Mocktails (Raspberry, Peach and Pineapple) standing on the Bar, Horizontal Wallpaper

Learning to Make Mocktails

With fewer people drinking alcohol and dry January around the corner, it’s time to freshen up your mocktail skills! The Community Food Co-op has some recipes, tips, and tricks for even the most novel of mocktail creators.  Mocktails Made from Scratch 1. We’re celebrating citrus season with this grapefruit and [...]

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DOWNTOWN STORE & DELI • map • 360-734-8158 • 7 am – 9 pm
meat and deli counter: 7 am – 7 pm
made-to-order counter: 7 am – 6 pm
salad/hot bar: 7 am – 6 pm

CORDATA STORE & DELI • map • 360-734-8158 • 7 am – 9 pm
meat and deli counter: 7 am – 7 pm
made-to-order counter: 7 am – 6 pm
salad/hot bar: 7 am – 7 pm

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