Co-op Beet Summer 2023

SELF-CARE IS...

noticing wildflowers on a morning walk

Summer

is here after the long and beautiful spring season we all enjoyed. The abundant and spectacular wildflower bloom was a sight to behold of amazing color that we have not seen in some years.

As the warmer temperatures take hold, we are excited for the variety of summer fruits and vegetables that the season offers. New meal ideas, tasty grilling on the BBQ, unique summer salads, and homemade delicious desserts.

In this issue of the Co-op Beet, we are featuring articles on self-care awareness. Long summer days offer us the opportunity to be outdoors more. I remind myself about protecting my skin from sun exposure, especially being outside for long hours at a time, whether in the garden, on a hike, or just hanging outside. Sunscreen, hats, light protective clothing, and hydration are in my wheelhouse for my outdoor adventures.

I keep up with my daily practice of walking three and a half miles in the early mornings with my husband and our dog Suki. I am not sure who enjoys the walk the most, however you can only guess, it is our friendly fur ball who greets others that we see each morning on their walks! It is the push and practice of this daily commitment that we enjoy, and we have

CO-OP PRINCIPLES

MISSION

We join together for a common purpose: to sell trusted food and goods for the health of our community.

VISION

We envision a thriving, healthy community in which we are a vital link in the local food system.

been doing it for decades. It is a great way to start the day for my mental and physical health enjoying the gifts of nature that come my way like hearing the birds singing, seeing what is currently in bloom, and lately walking into a large flock of wild turkeys in the neighborhood. Thank you for supporting The Co-op and keeping your dollars local. It is ever so important to support our local businesses in our community with the fierce competition that we face as businesses. Without our members/owners we would not exist. We have joined together for a common purpose: to sell trusted food and good for the health of our community.

In Cooperation, Lori Rosenberg

LORI ROSENBERG general manager

PURPOSE

Provide and promote organically grown, sustainably produced food, goods, and services that are locally and regionally sourced whenever possible.

Promote the health and wellness of our community by providing facilities, resources, and information, and by offering effective, positive community education and services.

Embody and model sustainable, humane, equitable, green ways of working and living, creating and maintaining an ideal workplace. Add to the enjoyment and enrichment of our greater community ventures and networks.

A natural foods cooperative since 1976

OPEN EVERY DAY TO EVERYONE

Store hours 7:00am - 8:00pm

Organic Espresso & Juice Bar

7:00am - 7:00pm

Soup & Salad Bar

11:00am - 7:00pm

Hot Bar

11:00am - 7:00pm

Bowl'd Bar

11:00am - 7:00pm

721 South State Street Ukiah, CA 95482 707 462-4778

www.ukiahcoop.com

e-mail: UNF@ukiahcoop.com

UNF Management

General Manager

Lori Rosenberg Facilities

Dan Thompson-Sagehorn

Finance

Anne Wright

Food Service

Misty Powell - Assistant Manager

Front End

Lodie DeAlba

Grocery

Peter Perkins

Human Resources

Susan Winter

Information Technology

Tasha Jelen

Marketing & Outreach

Dane Nelson

Produce

Libee Uhuru

Wellness / Health & Beauty

Katie McClure

Co-op Beet

Managing Editor

Yvonne Boyd

Editor

Lori Rosenberg

Design & Production

Nicole Martensen - Tierra Design

Contributors

Lori Rosenberg, Yvonne Boyd, Grey Wolfe-Smith, Amber-Lynn McKey, Katie McClure

Views expressed in the Co-op Beet are the writers’ opinions and are not necessarily the views of Ukiah Natural Foods Co-op.

KNOW YOUR

by Katie McClure Health, Beauty, and Wellness Manager

coming into the health and beauty department of Ukiah Natural Foods you will notice that we choose to only carry mineral based sunscreen. We have made this choice for many reasons, the primary two being love for the planet and love for ourselves. The chemicals used in conventional sunscreens have been proven to negatively affect marine life. These chemicals are absorbed into the body through the skin, which are known to cause hormone disruptions and allergic reactions.

Mineral sunscreens provide broad-spectrum sun protection, protecting against both UVB, the sunburn producing cancer causing rays, and UVA rays which attribute to premature skin aging and wrinkles. Mineral sunscreens are made of small particles that sit on the surface of the skin and physically prevent UV rays from penetrating the skin by scattering and reflecting the rays.

Sunscreen needs to be applied liberally and evenly to ensure you are getting the full SPF protection listed on the label, as well as being reapplied especially after periods of activity. Sunscreen rubs and sweats off, as well as washing off while swimming. The recommended amount is 1 oz for full body coverage.

WhenThe Sun Protection Factor, commonly known as SPF, is a measure of how much UV radiation is required to produce sunburn of protected versus unprotected skin. As the SPF value increases, sunburn protection increases. The differences between SPF levels can be confusing, but it's essential to know that the increase in protection becomes much smaller as the SPF gets higher. An SPF 15 sunscreen blocks 93% of UVB radiation, and SPF 30 blocks 97%. After that, the difference in protection is small. SPF 50 blocks 98%, and SPF 100 stops 99% of UVB rays from reaching your skin.

The Skin Cancer Foundation advises everyone to use a broad-spectrum sunscreen with an SPF of 15 or higher every day. For extended outdoor activity, use a water-resistant broad-spectrum sunscreen with an SPF of 30 or higher.

The thick nature and whitening cast of a mineral sunscreen can be off putting for some people. I personally like the visible indication that I have applied enough product for adequate protection, but I know most do not share this opinion. If you have been averse to trying a mineral sunscreen for this reason, look for an option using clear zinc oxide. Clear zinc oxide is a specialized type of mineral zinc oxide powder whose particles have a porous surface texture that doesn’t reflect as much visible light as standard non-nano zinc oxide and is therefore less whitening on the skin.

YOUR SUNSCREEN

Even in dappled sunlight, we need to protect our skin.

Water-resistant sunscreens are a good choice for extended outdoor activity.

The for the Mind Therapy

“Nourishyour mind and feed

your soul,” is how Psychology Today describes the self-care of Kitchen Therapy. Cooking at home has always been considered the healthier and more money-saving option over-relying on takeout; but did you know cooking therapy can be beneficial to your mental health?

Kitchen therapy has been characterized by some experts as “the therapeutic technique that uses arts, cooking, gastronomy, and an individual’s personal, cultural, and familial relationship with food to address emotional and psychological problems.” and is now recommended as stress relief for people dealing with a variety of health conditions, including depression, anxiety, chronic stress, eating disorders, ADHD and addiction.

by Grey Wolfe-Smith Marketing & Outreach Coordinator

Photography By Ranchomatic Studios

But why is cooking good for mental health? Here are some of the ways that cooking and baking can improve your mood and general well-being:

Mind and Body Therapy

of Cooking

• Requires concentration and can act as a healthy distraction that allows you to slow down and focus on the present moment.

• It can serve as a form of meditation.

• Can help you get into a “flow state,” since it’s both a challenge and a joy at the same time.

• Encourages you to learn new skills, expand your knowledge base and even expand your tastes.

• Provides a break from your daily routine and potentially a break from “screen time."

• Can improve quality of life among people coping with illnesses.

• Helps you practice gratitude for the food that is available.

“For myself, I see food is something we all need and I feel that gathering around, cooking, and sharing a meal together is one of the purest forms of connection, community, and love.”

- Grey Wolfe-Smith

Focusing on cooking for you, your friends, or your family is also a great way to learn and understand what foods your body needs and how they benefit your overall health; some of the best foods to eat during our upcoming summer season are:

• Figs, which are rich in nutrients that can help with digestion and may help with skin health.

• Watermelon, which is considered one of the most hydrating fruits and is rich in zinc, copper, and several B vitamins.

• Fish high in omega 3s, such as halibut, can help maintain skin health.

• Organic or local pasture-raised lean meats, which are collagen and protein-rich.

• Bell peppers, which aid in the production of serotonin and norepinephrine through vitamin B6.

"[WHEN YOU COOK] Your heart and hands work more and more in alignment with your clear intention."

- EDWARD ESPE BROWN, AUTHOR OF TASSAJARA COOKING

Locally caught wild fish is a great way to get Omega 3s.

The slow act of slicing ingredients can be calming and meditative.

Taking time to prepare whole grains encourages us to slow down and be present.

Pan Seared Halibut With Blistered Peppers Tropical Electrolyte Punch

RECIPES FOR SELF-CARE

Watermelon Quinoa Salad

Take care of body and spirit with these nourishing recipes that celebrate summer.

Sunburn Cream With Essential Oils

Pan Seared Halibut With Blistered Peppers

Ingredients:

2 lb. halibut filets

1 stick of butter

¼ cup cilantro, coarsely chopped

2 lemons, thinly sliced

3-4 large bell peppers, sliced into large sections salt & pepper to taste

Instructions:

1. Remove the fish from the refrigerator about 30 minutes before cooking. Set aside.

2. Pat the fish dry on both sides.

3. Season both sides of the fish with salt and black pepper.

4. Heat skillet on high. Once the skillet is hot, add the stick of butter.

5. Add the fish skin side down, then sprinkle with salt, pepper, cilantro, and lemon slices, reserving some cilantro and lemon for garnish.

6. Heat grill or skillet to medium-high heat and add bell peppers. Season with salt and pepper.

7. Once peppers began to blister and char, remove and plate.

8. Sear fish in pan for 10 minutes. Cover and cook fish for 5-10 more minutes or until it can be easily flaked with a fork. Remove from heat.

9. Plate fish with peppers and spoon the remaining liquid from the pan over top. Garnish with sliced lemon and cilantro.

Tropical Electrolyte Punch

Recipe courtesy of UNFC

Ingredients:

2 cups coconut water

1 cup pineapple juice

1 Tbsp fresh lime juice

1/8 + 1/16 tsp salt

Frozen fruit/berries and sliced limes for garnish

Instructions:

1. Place all of the ingredients in a large pitcher and stir well to combine.

2. Serve over ice and frozen fruit with slices of lime.

Sunburn Cream With Essential Oils

Recipe courtesy of livingwellmom.com

Materials:

1 cup coconut oil

½ cup aloe vera gel

10-15 drops lavender essential oil

10-15 drops peppermint oil

few drops tea tree oil (optional but recommended)

You Will Also Need: hand mixer (or stand mixer) plastic or glass storage container

Instructions:

1. Add 1 cup of the coconut oil to your mixing bowl. Then add ½ cup of aloe vera gel.

2. Add 10-15 drops of lavender essential oil and peppermint essential oil each. If you have tea tree oil on hand, you can also add some of that, as it has healing qualities for burns.

3. Use a whisk and mix all of these ingredients together.

4. Get out your mixer and mix for 5-7 minutes, until you get a creamy white lotion texture.

5. Refrigerate to keep cool and avoid melting.

Watermelon Quinoa Salad

Recipe courtesy of Grey Wolfe-Smith

Ingredients:

2 cups cooked quinoa

½ cup watermelon in balls

1 Tbsp chopped mint

1 Tbsp minced red onion

¼ cup crumbled feta cheese (optional) Salt & pepper to taste

Instructions:

1. Toss ingredients together lightly in a bowl.

2. Reserve some mint, onion, and feta for garnish.

3. Salt and pepper to taste.

4. Let sit for 15 minutes, then serve.

Why Eat Seasonal, Local Foods?

MOTHER NATURE'S SEASONAL BLISS

Food

is security. Eating seasonally (and locally if we can) is something I think we, as humans, should all learn to embrace. It not only benefits us but everything that surrounds us. From the local farmers to the output of fossil fuels that are used for transport to the nutritional content that you would get in produce picked at the peak of its season. It's better for the ecosystems, the planet, and our bodies. There are so many benefits that it outweighs any downsides if there are any.

Don't get me wrong, to be able to eat what we want when we want is a luxury, but have you ever noticed that foods eaten in the right season are the most flavorful? For instance, tomatoes grown in the summer are the most delicious versus if you were to eat them any other time of the year. They are summer fruit so they do best in the summer. The same goes for any other plant that is grown in the right season. Local fruits and vegetables that are allowed to ripen fully on the mother plant will have higher amounts of nutrients, especially when compared to produce that is grown across the U.S. or even halfway across the world, tending to lose its nutrients in transit. Even produce that is relatively local but is being grown out of its season with the help of artificial heat/light and/or greenhouses does not taste the same and isn't nearly as healthy for you.

by Amber-Lynn McKey Marketing & Outreach Assistant

Mother Nature knows what to give us and when. For example, in the winter we have things like citrus fruits, root vegetables, leafy greens, and winter squashes like acorn, butternut, and many more. These are all filled with the kinds of nutrients that would benefit our bodies in the best of ways for that time of year. Many people tend to catch colds during those months and that is when citrus fruits are ready to pick and eat and they are loaded full of Vitamin C. This vitamin helps our bodies to fight free radicals and boost our immunity. It's like Mother Nature knows what ails us and what we need most.

Then along come the Spring months when the flowers bloom and the bees buzz around collecting pollen from those flowers, producing honey. Consuming local honey has been known to help support those trying to overcome allergies during that time. Indeed it is a most natural defense. This goes to show that eating locally and seasonally gives us nutrition that is tailored to our environment.

Lycopene is a powerful antioxidant with many health benefits including sun protection. It is found heavily in things like watermelon and tomatoes which are grown in the summer season when we need that kind of protection the most. Produce grown in the summer usually has a much higher water content which is what we need because we tend to become more dehydrated in the hotter months. Need I mention it again? Mother Nature.

Open Every Day to Everyone 7am - 8pm

BULK SALE

Friday, August 18

SUMMER HAPPENINGS

MONDAY, JULY 17

Board of Directors Meeting – 5:30pm. All members invited to attend. Email board@ukiahcoop.com.

FRIDAY, AUGUST 18

Bulk Sale – 15% off all bulk plus an additional 5% off when you bring your own containers! Includes bulk body care.

MONDAY, AUGUST 21

15% off all bulk plus an additional 5% off when you bring your own containers! Includes bulk body care.

Friday, September 1 20% off All Meat

Board of Directors Meeting – 5:30pm. All members invited to attend. Email board@ukiahcoop.com.

FRIDAY, SEPTEMBER 1

20% off all meat.

MONDAY, SEPTEMBER 4

Labor Day - Store open regular hours 7AM-8PM

THURSDAY, SEPTEMBER 14

Wellness Sale – 20% off all Wellness, Health, & Beauty. Includes bulk body care.

MONDAY, SEPTEMBER 18

Board of Directors Meeting – 5:30pm. All members invited to attend. Email board@ukiahcoop.com.

Thursday, September 14

20% OFF WELLNESS, HEALTH, & BEAUTY includes bulk body care