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        Bellingham, Washington
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2022 Community Shopping Day Donations

Every year, the Co-op Member Affairs Committee (MAC) and Board of Directors selects community organizations to be the monthly Community Shopping Days (CSD) recipient. CSD recipients receive 2% of the Co-op’s total sales on the third Saturday of their designated month, and all register donations made during the month.

Now that 2022 has wrapped, our donations have added up to $29,366.64, powered directly by your purchases. Learn more about the organizations we worked with below.

farm fund logo featuring an illustration of hills of soil with a pitchfork and shovel

Co-op Farm Fund

Donation total: $12,614.07

The Farm Fund is a zero-overhead program that works to increase the supply of local, sustainable, and organic food by supporting and establishing projects that strengthen the local farming community.

Click here to learn more

growing-veterans-logo

Growing Veterans

Donation total: $2,214.71

Growing Veterans is an organization that gets veterans involved with organic farming, helping to end isolation and adverse mental health issues that often come with returning to civilian life. They also provide produce to those in need.

Click here to learn more

nooksack-tribe-logo

Nooksack Tribal
Food Bank

Donation total: $2,137.96

Nooksack Tribal Food Bank is a community resource which provides groceries and other food access for members of the Nooksack Tribe in need.

Click here to learn more

tierra-y-libertad

Cooperativa
Tierra y Libertad

Donation total: $2,478.80

Cooperativa Tierra y Libertad is a loose cooperative network of farmworkers, with the intention of creating a local solidarity economy with an emphasis on food sovereignty.

Click here to learn more

Lynden_Farmers_Market_Logo

Lynden
Farmers Market

Donation total: $2,060.51

The Lynden Farmers Market is a non-profit venue for local businesses and farms to market their goods, and work toward the establishment of a healthy and diverse local economy and food system.

Click here to learn more

FoothillsFoodBank_White2

Foothills
Food Bank

Donation total: $2,504.94

Foothills Food Bank is a community resource which provides groceries and other food access to East Whatcom County.

Click here to learn more

homes-now

HomesNOW!
Not Later

Donation total: $2,665.09

HomesNOW! Not Later is a volunteer-run organization that builds and operates tiny home communities in Bellingham to help reduce homelessness in our community.

Click here to learn more

YWCA-Circle-Logo

YWCA
Bellingham

Donation total: $2,690.56

YWCA Bellingham is a non-profit dedicated to eliminating racism, empowering women, and promoting peace, justice, freedom, and dignity for all. They also provide safe and affordable housing to more than 35 women in need.

Click here to learn more

EQUITY, DIVERSITY, & INCLUSION| FARM FUND| HOT OFF THE PRESS| LOCAL| SUSTAINABILITY| THE CO-OP DIFFERENCE bellingham| community shopping day| cooperative| Farm Fund| farmers market| food bank| homesnow| nooksack| ywca

What You Didn’t Know About Vitamin A

foods that are good sources of vitamin A (retinol)

Vitamin A is an important fat-soluble nutrient that plays a wide variety of roles in the human body. It is found as preformed vitamin A (retinol) in animal products and as provitamin A (beta-carotene) in fruits and vegetables, especially papaya, carrots, sweet potatoes, and squash. Animal-based vitamin A is absorbed at a much higher rate than carotenoids, at about 70–90% vs 20–50%. Low-fat meals further reduce the total amount of vitamin A that is absorbed from either source. Generally, it is recommended that meals contain at the very least 10g of fat for optimal absorption.

"Vitamin A plays essential roles in skin health, immune health, thyroid health, eye health, iron metabolism, and even reproductive health."

The biggest and most impactful difference, however, is that plant-based beta-carotene requires extra enzyme activity to be converted into the active retinol vitamin A.  Interestingly, some individuals have BCMO1 (beta-carotene monooxygenase) gene mutations, which may further reduce their efficiency of converting plant-based vitamin A to retinol by 30–70%. Approximately 45% of the western population is considered a low converter (4). This can be of great concern for those following strict vegan or vegetarian diets, which do not include animal sources rich in vitamin A.

If you are eating a low-fat, plant-based diet and are struggling with acne or get sick often, then you may consider checking your vitamin A status and adding in more animal-based preformed vitamin A foods.

infographic about the importance of vitamin A in the diet and symptoms of deficiency

Important Roles of Vitamin A

Vitamin A plays essential roles in skin health, immune health, thyroid health, eye health, iron metabolism, and even reproductive health. If you are struggling with acne or eczema, get sick often, always have cold hands and feet, have a slow metabolism, have worsening vision, and/or have iron deficiency, then you might want to check your vitamin A status. This is especially worth investigating if you eat an exclusively plant-based diet. Even if you are an omnivore, however, it is good to evaluate your vitamin A status.

How Much Do You Need Each Day?

On average, adults need 700–900mcg RAE (retinol activity equivalents) per day. People have higher needs during pregnancy and almost double the needs when breastfeeding. One must be cautious when consuming supplements high in preformed vitamin A, as this can result in hypervitaminosis, a condition caused by vitamin A toxicity. If you suspect vitamin A insufficiency, it is best to consult with your health care provider and ask for a vitamin A (retinol) blood lab for personalized recommendations.

How to Safely Boost Your Vitamin A Status:

In the meantime, always start with food first. I recommend a variety of both plant and animal sources to get both types of vitamin A. This is a safe approach to increasing your liver vitamin A stores. And remember, consistency is key!

1. Enjoy fruits and vegetables rich in beta-carotene on a daily basis. Try carrots, sweet potatoes, squash, cantaloupe, and papaya!

2. Pair your fruits and veggies with quality fat (e.g., extra virgin olive oil, grass-fed butter, and coconut oil) to aid in absorption.

  • Drizzle your favorite vitamin A-rich fruit with full-fat coconut milk or top with whole-fat yogurt or kefir.
  • Roast carrots with avocado oil or serve a baked sweet potato with a dollop of grass-fed butter.

3. Enjoy pasture-raised eggs (yolks), grass-fed butter, and grass-fed yogurt or kefir for a daily dose of preformed vitamin A.

  • Take a hardboiled egg with you for a satisfying snack.
  • Use yogurt or kefir in your morning fruit smoothie.

4. Enjoy small amounts of preformed vitamin A superstars regularly. Add 2–3 oz of grass-fed liver to your diet 1x per week OR supplement with 1 tsp of cod liver oil daily.

  • Try liver paté or simply sauté liver in a pan with some onions.
  • If you don't like the taste of liver, hide some in a chili or flavorful stew.
  • Add your cod liver oil into a morning smoothie to mask the flavor.

Sources:

  • http://www.amazon.com/Advanced-Nutrition-Metabolism-Sareen-Gropper/dp/1133104053
  • http://snpedia.com/index.php/Rs7501331
  • http://www.ncbi.nlm.nih.gov/pubmed/19103647?dopt=Abstract
  • http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2745744/
  • http://lpi.oregonstate.edu/mic/micronutrients-health/skin-health/nutrient-index/vitamin-A
  • http://lpi.oregonstate.edu/mic/vitamins/vitamin-A#visual-system
  • http://lpi.oregonstate.edu/mic/vitamins/vitamin-A#nutrient-interactions
  • https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
headshot nutritionist selva w. bellingham wa

By Selva Wohlgemuth, Co-op News Contributor

Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

NUTRITION| SPECIALITY DIET| WELLNESS anemia| ask the nutritionist| bellingham| fatigue| hair loss| liver| liver pate| low converter| nutritionist| retinol| vitamin a| vitamin a deficiency

Ask The Nutritionist: Balanced Snacks for a Happy Kid

healthy snacks arranged on a yellow background

The crazy busy summer living is now behind us as we start up the new school year. In place of last minute camping trips or impromptu bike rides around Galbraith, schedules and routines fill our day. Life is busy but in a different way.

As a dietitian, and as a parent, I know having hearty, nutritious snacks on hand, makes for an easier, smoother day. A balanced snack helps keep blood sugars stable, “hanger” at bay, and therefore a more energetic and happy kiddo.

By choosing snacks that contain a good source of fiber, protein, and fat, you can prevent the blood sugar roller coaster and the dreaded emotions that come along with it.

However, not all snacks are created equal. Snacks that are just naked carbs, like crackers, chips, even a plain piece of fruit, can quickly lead to a blood sugar spike followed by a blood sugar drop, and usually the consequential meltdown. By choosing snacks that contain a good source of fiber, protein, and fat, you can prevent the blood sugar roller coaster and the dreaded emotions that come along with it, keeping you, your kiddo, and everyone else happy.

Here are some good examples:

  • ½ apple (fiber) and cheddar cheese (protein & fat)
  • Carrots (fiber) and hummus (protein & fat)
  • Berries (fiber) and yogurt (protein & fat)
  • ½ firm banana (fiber) and peanut butter (protein & fat)
  • Bell pepper (fiber) and hard-boiled egg (protein & fat)
  • Cucumber (fiber) and smoked salmon (protein & fat)
  • Whole grain bread (fiber) and liver pate (protein & fat)

Another good example are my Back to School Power Bites. Not only are they allergen friendly, but they taste like a treat—a little sweet and a little salty. They are rich in fiber, and pack a good punch of protein and fat to help balance blood sugars.

back to school snack bites next to a kids lunch box and backpack

INGREDIENTS

  • 2 firm medium bananas, mashed (~3/4 cup)
  • 3 tablespoons salted nut/seed butter
  • 1 tablespoon honey
  • 1 teaspoon vanilla extract
  • ¼ teaspoon Redmond’s sea salt
  • 2 tablespoons coconut flour
  • 2 tablespoons almond flour
  • 2 tablespoons ground flaxseed
  • 1 teaspoon chia seeds
  • 2 teaspoons baking powder
  • Optional: mini chocolate chips

DIRECTIONS

Preheat oven to 350 degrees and butter or oil a mini muffin tin. Set aside.

Meanwhile in a medium bowl mash the two bananas and stir in the nut/seed butter, honey, vanilla extract, and salt. Stir until well combined.

In a separate bowl mix together the coconut flour, almond flour, ground flaxseed, chia seeds, and baking powder. Make sure to break apart any lumps. Transfer the dry mixture to the wet mixture and mix with a spoon until well combined. If you want to add chocolate chips stir them in afterwards.

Transfer to the oiled muffin tin and bake for 25 minute or until golden brown and inserted toothpick comes out clean. Allow to cool completely before eating. Store in refrigerator for up to 1 week.

Makes 12 mini muffins. Nutrition per Muffin: 63kcal, 8g carbs, 2g fiber, 2g protein, 3g fat.

Selva Wohlgemuth, meal planning instructor

By Selva Wohlgemuth, Co-op News Contributor

Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

HOT OFF THE PRESS| NUTRITION| RECIPES| SPECIALITY DIET back to school| bellingham| healthy snacks| kid's meals| nutritionist| recipes| snacks| whatcom

Farm Fund Spotlight: Growing Garden

by Jean Rogers, Farm Fund Adminstrator

greenhouse interior community food co-op

Mike Long (right) is bringing new ideas to the farm: planning to extend the growing season, add more bunched and packaged herbs, and add a new line of dried culinary and medicinal herbs. Brent Harrison (left) will continue to offer guidance and a veteran presence as the farm takes a leap in size and scale.

The Growing Garden is preparing to continue its impressive legacy by combining a solidly established farm with the innovative ideas of a young farmer, backed by the Co-op Farm Fund and the community.

the Growing Garden, one of the longest-operating organic farms in Whatcom County, is also one of the most beloved

If you’ve ever brought home fresh, local basil, dill, mint, and other herbs from the Co-op’s produce department, you know why the Growing Garden, one of the longest-operating organic farms in Whatcom County, is also one of the most beloved.

Owner Brent Harrison—pivotal in local, organic market development for over 30 years—has been supplying the Co-op with herbs, tomatoes, and veggies since 1983.

Receiving a Next Step grant from the Co-op Farm Fund couldn’t have arrived at a better time for the future of the farm, as Brent is turning over the business to young farmer Mike Long, who has been managing the farm for the last six years.

Listening to Brent and Mike talk together, as they surveyed the existing greenhouses and fields, it’s obvious that there is a strong thread of continuity in their values and approach to the land. Brent said, “Michael can keep the farm alive. It’s a lot of work and you get compensated, but not to the level of a lot of other occupations. You have to value the lifestyle, a lot, and then you’re well rewarded.” Mike agreed, “Just being able to come and hang out with plants and bees and really cool farmer owners that got me into this, it’s like I’m just in my dream spot. Brent had the energy to build all this from scratch. I couldn’t get to this level of trying new things if it weren’t for a really core, solid foundation.”

Mike and his wife Molly recently purchased a 5-acre farm that is certified organic as a second site for the Growing Garden. The Next Step grant will be put to use at both sites to add a greenhouse, upgrade the existing packing shed in preparation for the next 20 to 30 years, and to build a new, USDA-certified packing facility. A cooler and possibly a solar dryer are also in the plans.

Mike has observed an increased demand over the last decade for herbs, tomatoes, and cucumbers. “We just need to zero in and boost our production a bit so we can meet those demands,” he said. Adding dried herbs is a way the farm can create a market for something they already have a lot of—herbs that need to get cut back anyway will now be marketable.

Both Brent and Mike see the Next Step Project boosting the vitality of small local farms.

Brent stressed the need for farms to scale up gradually, “I think this thing’s fabulous for the local producers and some of those may jump to a larger scale. But first it’s designed to pick up the small producer to be an efficient local producer, and that’s a big step.”

What we can be sure of is that we can look forward to all the wonderful produce we’ve been accustomed to from the Growing Garden, and an exciting array of delicious and healthful new products as the farm continues its journey as a mainstay of local organic farming.

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FARM FUND| PRODUCE bellingham| brent harrison| expansion| Farm Fund| farmers| grants| growing garden| local| mike long| next step grant| next step project| whatcom

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Farm Fund recipient Robin Crandall harvesting echinacea

Farm Fund Recipient: Ebb & Flow Herb Farm

We visited Farm Fund recipient Robin Crandall to talk about Ebb & Flow Herb Farm and her Co-op Farm Fund grant project.

The barn at Mariposa Farm under construction with support from a Community Food Co-op Farm Fund grant.

Appreciation for the Co-op Farm Fund. Donate today!

Thank you for donating to the Co-op Farm Fund! Farmers share their appreciation for the ways in which the Farm Fund has helped their organic, sustainable farms.

A woman farmer picking harvesting onions

Local Farm Feature: Flynn Farms

Co-op vendor Flynn Farms is woman-owned, veteran-owned, AAPI-owned and certified organic. We visited Flynn Farms to talk with owner Savannah about her journey and her mission to empower a new generation of farmers.

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