Co-Optimist Spring 2012 by Roanoke Natural Foods Co-op

Roanoke Natural Foods Co-op / Spring 2012

COMMUNITY Owned

EARTH DAY

Celebration

DEVELOPING

Local Food

optimist Advertising The Co-Optimist is published four times annually by Roanoke Natural Foods Co-op. For advertising information, please e-mail info@roanokenaturalfoods.coop or call (540) 343-5652.

Welcome John Bryant Editor

Roanoke Natural Foods Co-op 1319 Grandin Road, SW Roanoke, VA 24015 Phone: (540) 343-5652 Fax: (540) 343-5711 Website: www.roanokenaturalfoods.coop Email: info@roanokenaturalfoods.coop Store Hours Mon-Sat: 8am - 8pm, Sun: 9am - 7pm Happy Belly Deli Hours Everyday: 9am - 4pm, Lunch: 11am - 2pm Staff General Manager: Bruce Phlegar Operations Manager: Elizabeth Wilson Marketing Team Leader: John Bryant Front-end Team Leader: Dean Erickson Grocery Team Leader: Lisa Balkom Produce/Bulk Team Leader: Diana McGuire Deli Team Leader: Brandon Gambee Wellness Team Leader: Elizabeth Good Accounting Team Leader: Carleen Greenman Farm Manager: Sean Jordan

The Co-op has experienced significant growth in the past few years. Not only at the register but with new owners coming on-board, classes and outreach efforts. We’re also finding ourselves in the middle of developing an urban farm and strengthening partnerships by combining our efforts with other like-minded private and public entities for a more sustainable valley. As I marveled at this growth and began to worry about how to would get new information our ownership through our quarterly newsletter, The Co-Optimist, I was

Editor John Bryant john@roanokenaturalfoods.coop

reminded of the scene from Jaws where Roy Scheinder,

Design & Layout Joe Burge

tells Richard Dreyfuss, “You’re gonna need a bigger boat.”

after seeing the size of what's lurking beneath the water,

Photography Allison Money Contributors Polly Branch Danielle Eavenson Jeanie Redick John Bryant Allison Money Sam Eakin Sean Jordan

This newly designed newsletter gives us not only more

Board Of Directors President: Sam Eakin Secretary: Bob Capper Treasurer: Gayle Havens Cooley Staff Representative: Melissa Taylor Kerstin Plunkett Ron McCorkle Walter Dixon Jr. Bryan Hantman Krista Gurley Sandy Taylor

about what inspires us – our employees, owners, and

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

Contents

Co-optimist

room to talk about what’s going on and coming up at the Co-op, it's reformatted to allow us to share stories Board of Directors – to do what we do. The pages ahead are a glimpse into our community, the heart and soul of what fuels our business.

2 Community Owned 3 Build it and they... are already here 5 Co-op Delights 6 Real Food

7 8 11 13 14

Earth Day Roanoke Home & Garden Board of Directors Health & Wellness Calender of Events

Community Owned What's mine is y(ours) John Bryant Editor

After 37 years in business it’s still often difficult to explain what it means to be an owner of Roanoke Natural Foods. And now that social media has us geared to communicate a message in 140 characters or less, finding a concise way of summing up the cooperative business model is tricky. The immediate benefits of ownership such as owner sales, quarterly discount days, discounts on classes and patronage rebates are easy to explain. But our co-op’s involvement in the community and the role our owners play in that commitment is an aspect of ownership that certainly warrants a clear explanation before a shopper can decide to make the leap to say “I Own It.” >> continues on page 10

From the film Urban Lots, Garden Plots sponsored by the Co-op.

Contributors

Polly Branch is a Roanoke native, artist, energy balancer, and peace advocate. She teaches after school art classes, paints landscapes, portraits and sculptures on commission. Polly is a board member of the Peace and Justice Center and member of the Earth Day Roanoke Committee.

Sean Jordan is the Farm Manager at Roanoke Natural Foods Co-op. He has been an employee and owner of since 2009. Sean is one of the founding members of the Roanoke Community Garden Association.

Allison Money is the Communications Specialist at Roanoke Natural Foods Co-op and hails from North Carolina. Allison is passionate about the food movement and hopes to help make a difference in at least one person’s life.

Spring 2012

Build it and they… are already here! The developing infrastructure of a local food network Sean Jordan Farm Manager

The growth of local foods over the last decade has been nothing short of phenomenal. Mark Bittman and Joel Salatin have become national celebrities as more of our choices become identified with “a face and a place.” For many, that face and place are their own, and “local” is personal. The Co-op’s plant sale has grown dramatically. The Roanoke Community Garden Association continues to expand, and backyard beekeeping and chickens are more popular every year.

On a commercial level, more local farms are springing up to meet the demand. The recent session of the Grower’s Academy had 25 participants preparing to start local farms; Rick William’s 10th St. farm, Lick Run, is eagerly anticipated. Off the farm, local packaged foods are beginning to spring up. Blossom Raw Food Cuisine and Frizzante natural sparkling juice are just two recent Roanoke enterprises. And the growing supply is supporting a growing and varied marketplace. The Community Markets at West End Center and Grandin Village are thriving. Restaurants like Local Roots are proudly featuring local foods. 3

Co-optimist

Community Supported Agriculture continues to gain in popularity, with no end in sight. Along with more traditional venues like Roanoke Natural Foods, consumers have more access in more locations than ever before. More consumers, more producers, more markets- what could be better? To make it all really work, there are exciting opportunities and challenges in more, and appropriate, infrastructure. Not as idyllic as a farm, not as engaging as a farmer’s market, the nuts and bolts of transportation, storage, distribution

(left) Rick Williams walks the ground of the 3 acre Lick Run Farm on 10th Street. (above) Tenley Weaver of Full Circle Farm and Good Food Good People in Floyd, VA. Photo by Kerry Kinnison.

marketing and support services will determine if local food can expand in a sustainable way. Buyers (whether individuals, restaurants, or grocery stores) expect reliable supplies and affordable prices. Producers need a fair return on their labor and investment, and the ability to focus on producing. The ease and efficiency of everything in between will determine if these goals can be satisfied. Tenley Weaver and Good Food Good People have been local pioneers in these efforts. From a base in Floyd, GFGP represents dozens of regional producers with unified marketing and distribution. Other elements of a local infrastructure are also in place. The Catawba Sustainability Center continues to develop education and support services for local producers, complementing outstanding efforts from the Extension Service. Southern Exposure Seed Exchange continues to build its selection of locally adapted and locally produced seed.

Still, there is an ongoing need for more capacity, greater efficiency, and new models. More and more it appears that reliable and efficient infrastructure is the key to greatly expanded local production and more secure farm profitability. It won’t happen all at once; capacity has to be in delicate balance with both supply and demand. Roanoke Natural Foods has long been involved in developing this part of the local food system, and we have several new projects in the planning stage to extend our commitment. Stay tuned in the coming months for news on these plans and stay connected and involved with the local food in our area. The community’s needs are an important part of the dialogue if the infrastructure of local foods is to continue to grow and serve.

Participate Today Plant your Own Get started with organic seeds from Southern Exposure available at the Co-op. Also, the Seedling Sale at the Co-op continues through mid-May.

Farmers Market See Page 9 for info about the West End and Grandin Village Community Markets.

Join a CSA For a complete list of the CSAs in the Valley, visit our website www.roanokenaturalfoods.coop

Eat Local More restaurants are featuring local goods than ever before. Some of our favorites include The Happy Belly Deli, Local Roots, Firefly Fare, Lucky Restaurant to name a few. More local food resources available at: www.roanokenaturalfood.coop

Spring 2012

LOCALFOCUS

Co-op Delights A favorite in the nabe Allison Money Communication Specialist

The bakery at Roanoke Natural Foods Co-op is much more than you think. We carry assorted fresh goodies in the store daily, but more than that the Co-op bakery is providing healthy, organic and natural baked goods in the community. Diligently preparing delicious treats throughout the night and early mornings, the Co-op bakery team works hard to deliver foods without artificial colors, dyes or preservatives to other area businesses. You can find yummy bakery items at Pop’s Ice Cream and Soda Bar as well as CUPS Coffee and Tea, both located in the Grandin Village. Pop’s alone carries our cakes, which include gluten-free and vegan choices. Ever had a grilled cheese at Pop’s? Then you have had bread from the Co-op. “The co-op foods are some of our quickest sellers. I am proud to serve locally baked goods,” CUPS owner Michelle Bennett commented. The bakery stays busy every week making muffins, cookies, dessert bars, parfaits, cupcakes, scones, cakes, over 130 loaves of bread and more! Now that’s pretty sweet. Top left, clockwise: Michelle Bennett, proprietor of CUPS Coffee & Tea; Sarah Burch, Happy Belly Deli baker extraordinaire; Anna Robertson and Brandon Davis, owners of Pop's Ice Cream Shop & Soda Bar.

Co-optimist

Special order a cake today at the Happy Belly Deli!

REALFOOD

Asparagus Soup Prep time: 50 min. Servings: 6 cups

Excellent source of vitamins K, C, & E.

Asparagus Enjoying a spring favorite It takes three years for a good harvest of asparagus once it’s been planted, but oh, it’s worth the wait! Luckily we can find fresh asparagus in the produce section every spring. Asparagus is distinctively delicious and a nutritional powerhouse, too. Roast or grill it with a little olive oil and garlic to bring out its sweetness, or steam and top it with a squirt of lemon and freshly ground black pepper. As a simple side or as the basis for a soup or beer-battered appetizer, asparagus always seems a treat. Information provided by National Cooperative Grocers Association at www.strongertogether.coop.

• 2 tablespoons butter • 2 tablespoons extra-virgin olive oil • 1 medium onion, finely chopped • 1/2 teaspoon salt • 1/2 teaspoon curry powder • 1/4 teaspoon ground ginger • Zest and juice of 1 lemon, divided • 2 cups diced peeled red potatoes • 3 cups vegetable broth • 1 cup “lite” coconut milk • 2 cups 1/2-inch pieces trimmed asparagus • Freshly ground pepper to taste • 1/4 cup reduced-fat sour cream • 1/4 cup finely chopped scallion greens

Melt butter and oil in a large saucepan over medium heat. Add onion and 1/4 teaspoon salt and cook, stirring often, until golden, about 5 minutes. Stir in curry powder, ginger, lemon zest and potatoes and simmer, stirring occasionally, for 5 minutes. Stir in broth, coconut milk and asparagus. Bring to a simmer over medium heat, partially cover and continue to cook until the potatoes are tender, about 15 minutes. Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with the remaining 1/4 teaspoon salt and pepper. Whisk sour cream, lemon juice and scallion greens in a small bowl and garnish with a swirl of it.

Shift one thing... & Create BIG change in your LIFE...

◆ Life Coaching

◆ Energy Therapy ◆ Spiritual Readings ◆ Tai Chi, Qigong, Reiki... ◆ Positive Transformation! Call Alexandria (540) 588-0788

Fun! Lectures Healers Readers Exhibits

Sat. May 12

Unity of Roanoke

10 am - 6 pm

540-562-2200 Spring 2012

Earth Day Roanoke Celebrating the hopes & visions of a healthy, peaceful planet “Let the Sunshine. Let the Sunshine In”, lyrics by 5th Dimension, sung in 1970 at the first Philadelphia Earth Day, envisions a time for hope and new beginnings. The chaos and fears from the Vietnam War were refocused for a time in 1970 with Earth Day teach-ins organized by

Water Act, and the Endangered Species Act. In 1990, twenty years later, the Earth Day commitment was again publicly renewed. The focus moved from the U.S. to a world view. “Think Globally, Act Locally” was the slogan, and World Health Day proclaimed for all humans. We began to admit our dependence on oil and the price we were willing to pay in wars. Farm Aid and Willie Nelson returned to the stage for the fourth year to support farmers, and in Virginia, Senator Gaylord Nelson himself spoke at the second annual Earth Day Roanoke festivities in 1991 then held in Wasena Park.

Juggler David Bear Stuart was a crowd favorite at Earth Day Roanoke 2011. Photo by Dawn Graham.

Senator Gaylord Nelson in cities across the nation. He had introduced the Wilderness Act which has protected scenic areas, and legislation to preserve the Appalachian Trail and to establish a national system of hiking trails. The first Earth Day led to Nixon and Congress coming together to create the Environmental Protection Agency and pass the Clean Air Act, Clean 7

Co-optimist

Over the years, Earth Day Roanoke has been celebrated in various parks in the Valley including Explore Park, Highland Park, and even shared the sound waves with the Dave Matthews Band in 1998, which played Victory Stadium while Earth Day celebrants hiked and shuttled up to Mill Mountain Park and Zoo to hear No Strings Attached, Radar Rose, and world music from our diverse cultural community.

Polly Branch Earth Day Coordinator

Twenty-two years later in Roanoke, this new dawning of awareness continues as we learn from each other how the personal and planetary are related in our bodies, mind and heart. We breathe together, and by listening with cooperation and courage of the heart, we really can make a difference.

Earth Day Roanoke Saturday April 21, 2012 10am - 4pm Grandin Village Learn about Alternative energy sources, LEED info and PassivHaus designs, rainwater harvesting, electric cars, permaculture designs, backyard bee keeping and chickens, community gardens, CSA organic vegetable and fruit shares. Experience a chair massage or reiki energy session, the sounds of local musicians and food from local farmers’ and restaurants located on site in Roanoke’s sweetest and greenest little village. For more information visit www.earthdayroanoke.com

Try to walk, ride a bike or carpool! Parking is limited.

HOME&GARDEN

Save a Ton It turns out that it’s not that difficult to save a ton when it comes to energy emissions. That’s what the campaign Save A Ton – a group of private businesses and government agencies from the Roanoke and New River Valleys – wants everyone to know. The City of Roanoke and Roanoke County have set a goal to collectively reduce carbon dioxide emissions by 100,000 tons per year. There also just happen to be approximately 100,000 households in the Roanoke Valley. Jeremy Holmes - Program Director of Ride Solutions, a partner of Save A Ton - says the campaign was formed to get the word out that saving 1 ton of carbon emissions per household per year will help reach the goal. The group is also touting the direct benefits to the homeowners and renters, saving a ton of money. There are many ways you can save on your energy bills right away:

Lighting: Using ten 60-watt CFLs can save you $65 per year, or $360 over the life of the bulbs.

Transportation: Replacing drive-alone trips with a carpool, bike, bus, or walking trips during just 1 day each week could save a household a ton of carbon emissions a year.

Energy Conservation: Turning your thermostat back 3 degrees can save 1 ton of C02 per year.

Water Conservation: A low-flow showerhead uses about 2.5 gal. of water per minute (GPM) as opposed to 6 GPM from old showerheads. That means you can save 35 gallons of water during a 10-minute shower. Weatherization: Drafty windows and doors can let in as much weather as leaving the front door wide open. Seal up the air leaks in your home and save. Gregg Lewis, the director of Community Alliance for Energy Efficiency - or Café2 - says the first step to making your home more energy efficient is to get an energy audit. “An audit gives you a baseline of your energy consumption and goals to work toward. Without an audit, you’re just guessing.” If you want to make big changes to your energy consumption, there are grants that can help qualified homeowners with the majority of the costs. Visit www.saveaton.org for more information and energy saving tips. Spring 2012

20F%F! O

It’s Market Season Fresh Food & Friendly Faces

West End Community Market Corner of 13th St & Patterson Ave Year-round. Tuesdays 3 - 6pm

Attendance is steadily growing at WECM. The SNAP-EBT program which doubles a shoppers SNAP dollars is also getting more attention. This market is located in the parking lot next to the West End Center for Youth in warm weather and moves inside during the winter months.

Grandin Village Community Market Corner of Westover Ave & Grandin Rd April - October. Saturdays 8am - 12pm The GVCM will open on April 21st to coincide with the Earth Day Roanoke celebration in the Grandin Village. It’s all 100% local, 100% fresh, and with a large selection of organic items. There will be some arts & crafts represented this season, as well as music at the GVCM. (above) Bountiful produce available at the West End and Grandin Village Community Markets.

Co-optimist

Community Owned >> continued from page 2 Our co-op is community-owned. We are self-governing. We follow the values of cooperative founders through solidarity, autonomy, openness and integrity. When shoppers ask us what it means to be an owner we explain that cooperative ownership means that we focus first on our customers and the services we provide them, not on the profit we make from them.

let’s celebrate the business model that meets its community’s immediate and long-term needs by leading with its chin. To sum up "ownership" more concisely, "tweet" style: “Enjoy shopping again and make an investment in a business that is for its community first. At the Co-op, we sell trust and awesome food. ”

Owner Benefits With the first $25 share purchase owners are entitled to: • Quarterly 10% Off Days, • Monthly owner sales • Discounts on Co-op Classes • A patronage rebate for profitable years

However, it is our ability to make a profit that allows us to make a profound impact on our community and Roanoke Natural Foods’ owners support all the community efforts with which we are involved. Our Community Room serves as a hub for many CSA drop offs year-round. Our shoppers have donated over $6,000 to local non-profits and saved over 75,000 disposable bags from our landfills through our “Raising the Ante” program. We donate all the fresh food used in the Happy Healthy Cooks program, which is teaching over 300 second graders in Roanoke City Schools the benefits of a healthy meal. The elected owners that serve on our Board of Directors are guiding our cooperative through the acquisition of land that will become an urban farm.

Just 137 characters, not bad. But together, in the cooperative spirit, we should keep perfecting the message. (below) Happy Healthy Cooks volunteer Vaunda Leftwich works with students at Grandin Court Elementary.

• A vote in board elections and . . . A community built around trust and great food.

And there are many more examples of Roanoke Natural Foods’ positive impact on the Greater Roanoke Valley. As the economy slowly recovers from the failed economic goals of businesses that quickly became too big to fail, community-owned cooperatives are thriving. There’s a tortoise and hare analogy here, but let’s not belabor what’s already evident. Instead, Spring 2012

BOARDTALK

Sam Eakin Board President

Breaking ground by doing what we passionately believe is right has been the legacy of the natural foods movement. Those we serve at our local co-op may come from differing backgrounds and have differing influences or motivations but something we all share is a desire for genuine, wholesome, healthy, honest products of good quality and value. At the Board level we focus much of our time on what we can do now to take Roanoke Natural Foods into the next several decades while remaining true to the values that have served our customers for nearly forty years.

We hope you will join our efforts by supporting us with your shopping dollars as we continue the work of vigilantly pursuing the right products and services that our customers can trust. We take pride in insuring access to quality products with a helpful, knowledgeable staff to serve your needs and answer your questions. If you have not been in to shop with us in a while come see the changes and our emphasis on quality and value for the customer. Be sure to “Expect More” as we grow as your local food cooperative. I personally want to just take a moment to thank all of our owners, management, staff and my fellow board members for your support for me as your President. My term concludes in May and I will not be accepting a nomination at this time for another term as President though I do hope and expect to continue serving you all as an active member of your Board. Thank You.

Annual Owners' Social & Meeting Sunday May 6 / Schaal’s Metamorphosis / 5:30pm - 8:00pm The Annual Ownership Social is an evening for Co-op owners to gather and discuss the events of the past year and what the future holds for Roanoke Natural Foods Co-op. The social begins at 5:30pm at Schaal’s Metamorphosis in Downtown Roanoke. Enjoy the delicious buffet and bar. The meeting portion of the evening begins at 6:30pm. General Manager, Bruce Phlegar, will present the Annual Report for 2011 and the results of the Board Election will be announced. 11

Co-optimist

Our guest speaker, City Manager Chris Morrill, will be discussing the trending of local food movements in municipalities across the United States. Mr. Morrill was appointed Roanoke's City Manager in March 2010. Tickets for the Owner Social are available at any Co-op Register, $5 each. Each ticket includes a delicious buffet meal from Schaal’s and 1 drink (beer, wine, mixed) from the bar. Cash bar available. Owners may purchase one additional guest ticket. The meeting portion of the evening, beginning at 6:30pm, is free to attend.

Schaal's Metamorphosis 402 N Jefferson St, Roanoke

BOARDELECTIONS Board Election Ballots are mailed to owners in April and due back before the Annual Owners' Social on May 6th. For the 2012 Board Election, there are three positions open on the Board of Directors. Below is a brief description of the five candidates up for these positions. Find their complete bios at www.roanokenaturalfoods.coop Samuel G. Eakin is an organic farmer and active board member at Roanoke Natural Foods Co-op. He has been a restaurant owner, consultant and held licenses in Virginia for both insurance and real estate. Sam would like to continue to serve Roanoke Natural Foods as a board member to see through projects and the direction the Co-op has taken in the last few years. He hopes to bring continuity to the Board and a sense of historical relevance to how we govern under policy governance.

Bryan Hantman has experience as a Manager at a food co-op in Maryland. He enjoys serving the community through his involvment in Occupy, Food Safety, Community Gardens and volunteering at various Roanoke Natural Foods events. A current board member, Bryan would like to continue serving so that Roanoke Natural Foods can make strategic decisions. His background and interests are unique and he brings that unique perspective to the board.

Stephen Niamke is a previous

Stephen M. Thomas is an accomplished professional with over 30 years of experience in technology management and sales growth for employers and clients. He served 10 years as the VP and Chief Technology officer at a worldwide Fortune 500 company. Stephen is recognized for technical expertise and business savvy, with a history of successful and innovative E-commerce applications and other customer supporting solutions. He is an owner and loves the service Roanoke Natural Foods provides to the community. Stephen has seen very positive direction in the past year and feels his experience and influence could be positive to the Co-op.

90 PMS 74

2 PMS 30

board member of Roanoke Natural Foods, 2003-05. His experience includes serving as the Athletic Director for Roanoke Catholic School, serving 50 athletic teams and the coordinator for the Roanoke Neighborhood Partnership serving 50 neighborhood organizations. Stephen is a natural mediator, social worker and facilitator and particularly passionate about helping people improve their relationships, the quality of their lives, and their health. His motivation to become involved with Roanoke Natural Foods as a board member is that he believes that those affiliated with the Co-op, its Board, staff and patrons, possess a level of consciousness that should be shared with the broader community.

Sandy B. Taylor is a graduate of UNC-Chapel Hill and Northern State University. A licensed professional counselor, Sandy has worked as a counselor/ social worker in schools, hospitals, clinics and public welfare. She is employed at Towers Family Chiropractic. Sandy has been a vegetarian for approximately 40 years and supports cruelty-free products, local food and cooperative principals. She believes that good food, good work and good health go hand in hand. Sandy would like to offer her maturity, knowledge and dedication to the goals of the Co-op, and continue â&#x20AC;&#x201C; as a board member â&#x20AC;&#x201C; to help it grow and prosper.

Spring 2012

HEALTH&WELLNESS

Seasonal Allergy Relief

Natural Remedies & Tips

Jeanie Redick Nutritionist

Allergy Season is upon us, and the wheezing and sneezing and itchy eyes must stop! These symptoms can ruin a perfectly good day! Taking away certain foods is sometimes more important than adding beneficial ones.

Take Aways Both wheat and dairy are the most mucus producing foods, so when your head is clogged, consider a lactose and gluten free diet for a few weeks or months during your prime season of sensitivity. Add Ins Natural anti-inflammatory agents tumeric and garlic are helpful as well as the omega 3 oils found in flax seeds and flax seed oil. Eating a diet high in antioxidants from natural fresh juices and local garden fresh fruits and vegetables also help reduce inflammation and provide the much needed Vitamin C. Fiber rich foods keeps the gut clean and a healthy gut is the best insurance against a leaky gut, which can lead to allergies. So when you want to be outside enjoying the weather, look on the inside and then decide if there’s something in your diet that needs adjusting. It’s not always about just doing more dusting.

Co-optimist

Danielle Eavenson Herbalist

Spring’s new greens inspire playful adventures outdoors. But, for some, these bring the sniffles, sneezing, and itchy eyes we call allergies caused by an overreaction of the immune system. Thankfully, herbs offer us many ways to address these challenges without harmful drugs. Here are Some Suggestions Eat something wild everyday! Herbs such as chickweed, cress, wood sorrel, clover, wild onion, violets and plantain are growing now all around us! Try them in salads or pesto and take time to learn the free wild garden in your yards. Nutritionally, they are far superior to anything cultivated. They are hardy, cleansing, and resilient. Drink nettle infusion everyday. Nettles are especially helpful in treating hayfever and reducing inflammation. They are particulary effective taken consistently over time and are a wealth of vitamins and minerals. Add adaptogenic herbs. These are plants that support immunity long term and tonify body systems to adapt to stressors. Some of my favorites for allergies are astragalus, rhodiola, and holy basil (tulsi), garlic and onion. Try cleansing herbs such as liver supporting dandelion and milk thistle, and lymphatic cleansers such as cleavers, burdock, and calendula. Springtime is for renewal. Invite these plants to journey with you as your allies.

EVENTS

April - May Coffee & Conservation Roanoke Natural Foods Co-op Wednesday, April 18, 6 - 8pm Hosted by Café2

Diabesity Lecture Co-op Community Room Saturday, April 21, 10am -12pm $10/$5 Owners Diabetes and Obesity are the two components of the illness now being described as "diabesity." Dr. Herb JoinerBey will discuss the role of flaxseed oil, olive leaf and other nutritional substances as part of a healthy diet - both in the prevention as well as in treatment.

CLASSES

Ever wondered how you can achieve real home energy savings? Look no further as the folks from Cafe2 show you some real options and programs to help you reduce your home energy usage and utility bills. Many of the options & programs are free or inexpensive.

Earth Day Roanoke 2012 Grandin Village Saturday, April 21, 10am - 4pm Free to all Hang out with hundreds of your closest friends. A family festival with live music, children’s games, arts and crafts from local vendors, eco demos and much more. www.earthdayroanoke.com

Annual Owners' Social & Meeting Schaal's Metamorphosis 402 N Jefferson St, Roanoke Sunday, May 6, 5:30pm - 8pm Tickets for the Owners' Social are available at any Co-op Register, $5 each. Owners may purchase one additional guest ticket. See Page 11 for more details.

Owners’ 10% Off Day Roanoke Natural Foods Co-op Saturday, May19, 8am-8pm Owners receive 10% off all purchases, all day. Pick up great deals and visit with neighbors and friends while shopping at your local co-op.

April - June

Gluten Free Bread Making Tuesday, April 10, 5:45pm $10/$5 Owners Roanoke Natural Foods Co-op baker Steph Sosinski will lead you through making your own loaf of gluten-free bread with additional recipes to share.

Sugar Blues Saturday, April 14, 10am $10/$5 Owners Are you constantly craving sweets? Do you want to gain control without deprivation? Learn about the Sugar Blues and what you can do to beat them. Taught by Health Coach Karen Scott.

Vegetarian Cooking with a Latin Twist Tuesdays, April 17 & 24, 6pm $20/$10 Owners Join us as we explore the different flavors of Latin America while preparing delicious vegetarian foods in this two part cooking class. Taught by Heather Quintana.

Spring Wellness: Staying Healthy with the Seasons Thursday, May 3, 6pm $10/$5 Owners Explore herbs, foods and home remedies that strengthen and build the body and invite us to embrace that which Spring longs to teach us. Taught by Danielle Eavenson.

Seasonal Recipes: Strawberries Thursday, May 17, 5:45pm $10/$5 Owners Great seasonal foods don’t have to be difficult to prepare. Learn easy recipes that will impress your guests without exhausting you. Taught by Judy Price.

Healthy Spring Desserts Tuesday, May 8, 6pm $10/$5 Owners

Basic Canning Thursday, June 14, 5:30pm $10/$5 Owners

Learn how to prepare delicious, healthy desserts just in time for Mother’s Day. Taught by Heather Quintana, Certified Health Coach and Director of Happy Healthy Cooks.

Learn basic canning techniques to preserve your garden surplus. Class participants will take home a sample from class. Taught by Judy Price.

Mediterranean Cooking Tuesdays, May 15 & 22, 6pm $20/$10 Owners Explore delicious flavors of the Mediterranean in this hands-on, two part cooking series. Taught by Heather Quintana.

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

Spring 2012

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

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