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Selections At The Best Prices

Spice Up Your Table Easy Recipes Made in 15 Minutes or Less!


J AN - F E B 2 0 1 8

t h e h e a lt h y a lte r n at i v e

William Rolfs General Manager

THE HEALTHY ALTERNATIVE Published for Ever’man by Ballinger Publishing

Ever’man Publishing Coordinator Maria Pinochet Publisher Malcolm Ballinger Executive Editor Kelly Oden Art Director Guy Stevens Editor Hana Frenette Staff Contributor Rob Thead Ryoko Ohnishi Ad Coordinator & Graphic Designer Carly Stone Editorial Assistant Tanner Yea Account Executives Stephanie Boyce Paula Rode For information: For advertising rates, contact 850.433.1166 Ever’man Cooperative Grocery & Cafe serves a diverse community. The diversity is reflected in culture, tastes, needs, lifestyles and viewpoints. It is within the vision of this cooperative to strive to embrace diversity and to meet as many community needs as possible. Opinions and viewpoints shared within this newsletter are neither endorsed nor disregarded. Editorial content is intended for informational purposes only and is not intended to diagnose, prescribe, recommend or offer medical advice. Ever’man reserves the right to review the appropriateness of the placement of advertising. The product appropriateness is based on Ever’man’s product philosophy regarding accountability to healthfulness. If there seems to be potential for conflict-of-interest issues regarding competition with products sold at Ever’man, the ad may be rejected. Ads will be sold at the discretion of the Marketing Manager who reserves the right to refuse and edit submissions. The Healthy Alternative is published every other month by Ballinger Publishing for Ever’man Natural Foods Co-op, Inc. DBA Ever’man Cooperative Grocery & Cafe (Ever’man). All Rights Reserved. Comments and opinions expressed in this publication represent the personal views of the individuals to whom they are attributed and/or the person identified as the author of the article, and they are not necessarily those aof the publisher. This publication accepts no responsibility of the individual advertiser. Appearance in this publication does not necessarily reflect endorsement of any products or services by Ballinger Publishing. © 2015


Happy New Year to all of our members and patrons. I hope you and your family have enjoyed a wonderful holiday season. My family and I were able to spend a good bit of time relaxing and enjoying time together. Of course, as most of us do during the holiday season, we ate way too much turkey, dressing, ham, veggies and all the traditional fixings. We might even have gained a pound or two. Well, now it’s time to focus on our health. In this issue of The Healthy Alternative (THA) we have added lots of ideas for a healthy new you, so take some time and read this whole issue.

very reasonable price. We will be adding more variety as it becomes available. This time of year is normally board election season at your co-op. We have an uncontested election this year. There are three seat up for election and only three candidates. Therefore, all three candidates (one incumbent and two new) will be seated for three year terms. Please help me show appreciation to Lauren Southern-Godwin, Sandra Smith and Jena Melancon for their willingness to volunteer for co-op service. A three year term is a big commitment. We appreciate all of our Ever’man Board Directors.

As you embark on this New Year, please remember that Ever’man will be here to supply you and your family with the most wholesome and nutritious foods. We know that January is a month full of New Year’s resolutions and we are here to help. Please do not hesitate to ask our knowledgeable staff to answer your questions, both in the store and on the phone. They are happy to provide you with friendly service.

Just a quick update on the 9 Mile Road project. The planning is going well, but costs have become an issue. The prices of labor and materials have really increased since the hurricanes hit this past summer. We are working with our architects and several general contractors to make sure we get the best value possible. It might take us a little longer than expected, so please be patient. We will be moving forward very soon.

Here at the co-op, we enjoyed a really good year. We plan for 2018 to be just as prosperous. The financial condition of the co-op is very healthy and the sales continue to increase with new customers and members. This past calendar year we added many more new products to our shelves. We have added more co-op only items from brands like Field Day and Natural Value. These items are great products at a

In closing, I want to thank you for your support of our coop. It’s this support that keeps us financially healthy and growing. We truly appreciate each and every member and patron. I look forward to seeing you in the store soon.


Because of Ever’man, the community will have: • education about health, nutrition and environmental issues • access to healthy, natural food and products at the lowest possible price • support for responsible, local agriculture and small business • an example of green business practices


Monday - Saturday 7:00am - 9:00pm Sunday 9:00am - 8:00pm 315 W. Garden Street · Pensacola, Florida 32502 850.438.0402 ·

In this Issue: 2 | A LETTER FROM THE GENERAL MANAGER Our General Manager reflects on the past year at Ever’man and shares what’s in store for the New Year.


4 | board news Our Board President talks about the value of membership and the importance of maintaining a healthy lifestyle. 5 | 2018 ELECTiON RESULTS Meet our new 2018 Board of Directors! 6 | IN THE COMMUNITY Why choose Ever’man? Find out here!


8 | What’s trending at ever’man Experts weigh in on favorites for the New Year.


9-10 | RECIPE IDEAS Two great recipes to start the New Year off right! 12 | Ever’man Highlight Meet one of our employees and find out more about the juices and smoothies offered at the Ever’man Cafe! 13 | GET MORE OUT OF YOUR STORE See what’s happening at Ever’man.


14 | ONe and done: THE ONLY NEW YEAr’s resolution you’ll ever need Find out how Ever’man can help you stick to the only New Year’s resolution you’ll ever need. 16 | Educational center classes See what’s going on at the Educational Center. 19| CO+OP BASICS Check out what’s in store for our newly expanded Co+op Basics program!

14 The inserts in this issue were placed by ARC Gateway, Inc. residents.

For more updates about the store, membership, education, recipes and the Ever’man Cafe daily menu, follow us online! Website: Facebook: Twitter: @evermancoop Pinterest: Tumblr: evermancoop

Instagram: evermannaturalfoods Sign up for the Ever’man e-mail newsletter:



Dave DeBlander Board President



Monday, January 29th Monday, February 26th

6 pm 6 pm

Meetings, held at the Ever’man Educational Center, start at 6:00PM. We welcome your participation and comments. If you are unable to attend meetings, consider sharing your feedback via email at:


A new year, a new you. There are a lot of things in this world that we can’t control but, to a large degree, you can control how you feel and certainly what foods you put into your body. So why not put the very best in that you can? As we know, most New Year’s resolutions are not maintained and January has been a very good month at Ever’man throughout the years, largely due to New Year’s resolutions. And then comes February!! I just recently had open-heart surgery for a genetically caused mitral valve leakage problem in my heart. This malfunction has run in my family, and forty years ago when my father and his siblings had it, it was a death sentence. Now, years later, they can surgically repair it and I sure am grateful that modern science can do such amazing work. My surgeon said that this would be an “easy” surgery because I was young (66!!), healthy and thin. I sure liked his observation that this would be easy even though it is still open-heart surgery. Thank God, as I am writing this, it is six weeks since the operation; I feel almost normal again, I am driving again and back to work on a part-time basis. My wife and I have been eating organic foods for over forty years now and not only has that diet given us energy and stamina but once again it has paid dividends in making this surgery “easy” in the eyes of my surgeon.

Why not let Ever’man be a part of your New Year’s resolution and this year be determined to take control of your health and purchase your wholesome, organic food at a store you can trust. If you haven’t tried our deli, you are really missing out. Obviously, it has become a big hit because at lunch and dinner the lines are long and yet you don’t have to wait around because the service is great and fast. If you are a meat eater, our meat department is stocked with natural and organic meats that are not filled with chemicals and you can taste and feel the difference. The produce is always beautiful and fresh and you can pick from a huge variety of delicious fruits and vegetables. Our vitamin section is packed with every type of vitamin, herb, and supplement that you could desire and our competent staff is always available to help you find what you need. You can trust our Grocery Department to offer a large selection of certified organic and non-GMO items with the best in natural and organic ingredients. In short, we are here for you if you want to make a healthy lifestyle your New Year’s resolution because Ever’man has what you need to fulfil your pledge. We love helping you, and please take advantage of our helpful staff if you have any questions and may 2018 be the year you keep your resolution to be the healthiest that you can be. Happy New Year.

2018 Board of Directors Election Results The 2018 Ever’man Board of Directors election was uncontested. The Board had three seats available and three applicants. The applicants were Lauren Southern-Godwin (incumbent), Jena Melançon and Sandra Kaye Smith. These candidates met the requirements for board director and will be seated at the March meeting of the Ever’man Board of Directors.

Lauren Southern-Godwin, incumbent I have served on the Ever’man board the past 6 years, once as Board President, and currently as Board Secretary. I helped see the co-op through the Garden Street expansion and look forward to making Ever’man accessible to more of the greater Pensacola community with the second store. Ever’man is like family to

me—the employees, members, and the shoppers—and makes living in Pensacola a joy (not just for shopping, but for classes, education, community building, and more). If re-elected, I will continue to be an active Board participant and to help further the mission of our wonderful co-op!

Jena Melançon As an Ever’man Board member, I am interested in contributing to the longterm health of our community. I admire the co-op’s educational and outreach programs, and participating in realizing its vision is exciting. As a participant of the City of Pensacola’s International Relations Advisory Board, the University of West Florida International Advisory

Council, and Board of Directors of the North Hill Preservation Association, I see the opportunity to serve on your Board as a wonderful growth opportunity. And, as executive director of a local nonprofit, I want to put my organizational talents towards a cause I admire, as change starts at the local level.

Sandra Kaye Smith I intend to uphold the values, honesty, social responsibility, and care of the community set forth in the Ever‘man Code of Ethics. My character, reputation, and commitment to the Pensacola community represent these values. I have always trusted Ever‘man to direct and advise me on my health and wellness needs. As a spokesperson for the recent grand opening, I shared how the staff

makes your shopping experience a family affair by offering genuine interest in the need for quality and friendly service. My qualifications include strategic planning, human resource management, project development, and community leadership, and I appreciate the opportunity to enhance this experience as a Board member.


In the Community The 2017 Ever’man Meal in a Bag food drive

WEAR TV Nov. 15th: Dangers in Cooking Oil Environmental Education WEAR ABC 3 reporter Lauren Wolfe and Emerald Coast Utilities Authority’s (ECUA) Public Information Officer Jim Roberts were on site Nov. 15th for the annual holiday TV special. This two hour feature takes viewers on an environmental journey to create community awareness on the dangers of introducing fats, oils, and grease down the drain this holiday season and eliminating the potential for sanitary sewer overflows.

Pictured from left to right: Juleah Chandler-Trimm, Members First Marketing Communications Specialist, Adetoun Sanders, Members First VP of Marketing & Business Development, Michele Williams, Members First EVP/Chief Operating Officer, Caryl Greene, Members First President/CEO, Cherri Baker, Manna Food Pantries Development Director, Maria Pinochet, Ever’man Marketing & Membership Services Manager, William Rolfs, Ever’man General Manager, Rob Thead, Ever’man Education & Community Outreach Assistant, Dede Flounlacker, Manna Executive Director

The 2017 Ever’man Meal in a Bag food drive—held in partnership with Members First Credit Union—was a resounding success! Thank you for your support of local families in need. Because of the generosity of Ever’man members, shoppers and our community, The Ever’man Meal in a Bag Program was a huge success! Our goal was to donate 150 bags, but with the huge outpouring of support we ended our drive at 372. You made a huge difference by providing a total of 7,440 items in 372 bags ($7,740 ) of organic nutritional food to MANNA Food Pantries in the month of November. The purchase


of each bag filled with organic and natural Thanksgiving meal fixings was donated to a local family in need. Each bag contained supplies & ingredients to create a nutritious meal, and included: organic beans, rice, pasta, canned goods, and other natural Thanksgiving staples. Each bag contained twenty pounds of food that will provide the equivalent of five days worth of food or 15 meals. The Ever’man Meal in a Bag donation program is organized in partnership with Members First Credit Union and MANNA Food Pantries. The Meal in a Bag program is possible with the generous product support of National Co+op Grocers (NCG) and Field Day. Thanks to the generosity of our members, those 372 bags will supply much needed nourishment to some of our communitiies’ most vulnerable seniors, with a grand total of 5,580 meals!

Water Fire Mold Restoration Home Remodeling Renovation

All natural cleaning solutions for most carpets. Utilizing Bio-Kleen’s grapefruit seed and orange peel extract cleaner!!! We use a totally natural disinfectant made from the herb thyme for most mold and water damage jobs. Carpet Tile Oriental Rug Cleaning 850-484-8500 850-FLOODED

What’s Trending At Ever’man? Experts Weigh In.

Steve Cochran Produce Manager

Sonny Porter Meat & Seafood Manager

Darrell Melton Grocery Manager

If your 2018 get healthy goals include adding grass-fed, organic, or all-natural sources of animal protein to your diet, the Meat and Seafood Department at Ever’man is ready to assist you. We carry a great selection of all-natural or certified-organic, non-GMO Bell & Evans whole chickens and vacuum-packed cuts. We offer a 100% grass-fed, 80/20 ground beef from Thousand Hills Cattle Co. at a very attractive Co-op Basi¢s price of $6.99 per pound. Our selection of local grass-fed beef includes offerings from White Oak Pastures out of Bluffton, Georgia. When you are looking for sustainable meat or seafood, the experienced and friendly staff here at the Ever’man Meat and Seafood Department is ready to help you along your path to a healthy 2018.

With the holidays now over, most of us begin thinking about how we are going to manage to keep our New Year’s resolutions. For almost everyone, the focus is on getting back to eating healthy and getting a proper amount of exercise. While we can’t help you with the exercise part we can give you the best options to achieve your healthy eating goals. Here at the Ever’man Grocery Department we have many choices among organic, all natural products that are whole grain, nutritionally dense, and quick and easy to take the guess work out of eating healthy. Let our helpful and knowledgeable grocery staff at Ever’man assist you with keeping your New Year’s resolution of a healthy and happy lifestyle.

Lyn Sparks Wellness Manager

Belinda Carlino Customer Service Manager

Brett Beamer Prepared Foods Manager

The New Year resolution most people make is to resolve to eat healthier, lose weight and/or take better care of their health. To assist you in doing just that, we are featuring Michael’s whole body cleanses on sale through February. A cleanse is a good place to start a healthier lifestyle. We will also be featuring Garden of Life proteins. This trusted brand has a new line of very clean sports oriented proteins and bars. Come visit us in the Wellness Department, our staff will be happy to make suggestions to help you achieve your health goals for 2018.

Now that the New Year has arrived, let the Ever’man Customer Service staff assist you in achieving a heathier 2018. Stop by the customer service desk to renew your membership, or become a member this year. As a cooperative member, you can enjoy store discounts, including the 5 percent discount at the lunch and dinner hot and cold bar. Additionally, as a member you save on case/bulk purchases through special orders, and you and your family can attend educational and cooking classes. Do not miss the opportunity to benefit from membership this year! Stop by customer service today and talk with our staff to find out more about the great value membership can bring to you and your family in the New Year.

Start your new year off right! Come to the Ever’man Cafe Juice and Smoothie Bar for healthy beginnings. Here you can choose from our organic juice menu with offerings like Mr. Clean and the Body Cleanser, or invent your own juice from organic veggies and fruits such as beets, carrots, cucumbers, celery, kale, spinach, ginger, garlic, strawberries, and apples. You might also prefer to combine fruits, with your choice of ‘milks’— like coconut or almond—and whey protein to build a delicious smoothie. Wheatgrass shots are also available in single shots of 1 oz or 2 oz. sizes, and can be added to smoothies and other juice concoctions. Happy healthy New Year from Ever’man!


In the Ever’man Produce Department, we have multiple items that can help you achieve your health goals for 2018. Fresh, organic fruits and vegetables are a good way to get the daily vitamins you need the way nature intended. This time of year, we carry a variety of organic citrus fruits, such as grapefruit, Navel oranges, and Valencia oranges. You will also find multiple varieties of apples including Gala, Fuji, Honeycrisp, Pink Lady, Gold and Red Delicious. Winter vegetables—in-season and freshly picked from local growers—are also readily available. The three kales prevalent during this season include green, red, and Lacinato kale–all good choices for your juicing needs. While you are in the Produce Department, don’t forget the carrots! We stock organic carrots in convenient bag sizes of 5lb, 2lb and 1lb packages. The 25lb bags of carrots are reasonably price year-round. If you’re looking for more variety, try our rainbow carrots.

This New Orleans classic makes for a simple, colorful, and complete meal, all on its own. But, served as a side dish to roasted chicken, it can easily bring the flavors of the Crescent City to some old standards. Or, feature it as an entrĂŠe with a slice of cornbread.

Crockpot Red Beans and Rice

Ingredients 1 cup dried kidney beans 1/2 cup long grain brown rice 1 large red bell pepper, chopped 1 large carrot, chopped 1 bunch collard greens, chopped

Pantry and Kitchen Items 5 cups water 2 tablespoons Cajun seasoning 1 teaspoon salt

Preparation Heat a pot of water to boiling, add kidney beans and boil beans for ten minutes. Drain beans. Combine 5 cups water, drained kidney beans, brown rice, bell pepper, carrot and Cajun seasoning in a slow cooker. Cover and set on low, and cook for 6 hours. Open the cooker, add the salt and collard greens, and stir. Cover and cook for another hour. When the beans are tender, serve or transfer to containers to refrigerate or freeze. Serving Suggestion Serve as a side dish to roasted chicken, or feature it as an entrĂŠe with a slice of cornbread. Nutritional Information 260 calories, 1.5 g. fat, 0 mg. cholesterol, 730 mg. sodium, 50 g. carbohydrate, 17 g. fiber, 15 g. protein

Reprinted by permission from Find more recipes and information about your food and where it comes from at THE HEALTHY ALTERNATIVE | 9

Baba Ganoush Ingredients 1 large eggplant (about 1 1/2 pounds) 1 garlic clove, peeled and minced 3 tablespoons tahini 3 tablespoons lemon juice 1 tablespoon olive oil 1/2 teaspoon ground cumin 1/2 teaspoon salt Pinch of cayenne (optional) 1-2 tablespoons fresh parsley, minced

Reprinted by permission from Find more recipes and information about your food and where it comes from at 10 | THE HEALTHY ALTERNATIVE

There’s always a good reason to visit the Mediterranean with this dip, even on Game Day! Oven-baked eggplants seasoned with tahini, lemon juice and other simple, healthy ingredients. Serve with pita bread, olives, and/or veggies, or alongside other regional dishes like tabouli, fattoush, and falafel. Preparation 1. Preheat oven to 375°F. 2. Prick the eggplant in several places with a knife or fork. Place on a baking sheet and roast the eggplant in the oven for 45 minutes to an hour, turning it occasionally. Remove from oven when the eggplant soft and collapsing and the outside is blackened. Place the eggplant in a bowl and set aside until it is cool enough to handle. 3. While the eggplant is cooling, mix all of the remaining ingredients in a large bowl. 4. When eggplant is cool, remove and discard the blackened skin and any excess liquid that has accumulated in the bowl. Mash the flesh with a fork (or finely dice with a knife, add to the remaining ingredients and blend well). Serve with warm pita bread. Serving Suggestion Serve this popular dip with pita bread, olives and veggies on Mediterranean mezze (appetizer) platter, or alongside other Middle Eastern dishes like tabouli, fattoush and falafel. Nutritional Information 144 calories, 10 g. fat, 0 mg. cholesterol, 315 mg. sodium, 13 g. carbohydrate, 7 g. fiber, 4 g. protein

Local Highlight: Ever’man Cafe Stay hydrated and kick-start your New Year with our special Hydrator Juice. If you are new to our smoothie and juice bar, let this pleasant combination of spinach, kale, cucumber, celery, lemon, ginger, and coconut water be your introduction. Get ahead on the trending curve, and stop by for one today! What’s the difference between smoothies and juices? Smoothies contain purified vegetables and/or fruits, reserving the natural fibers, and making for a more filling meal replacement. Juices, on the other hand, pack a more concentrated punch of fruit and vegetable vitamins, minerals, and micronutrients. With the fiber removed, your body spends less

energy digesting the contents and absorbs the good stuff directly. But both smoothies and juices are a good way to get concentrated servings of fruits and vegetables, and both are highly customizable. Feeling adventurous? Feel free to explore the full range of our juice & smoothie bar menu. For experienced customers, don’t be afraid to get creative by creating your own concoction from available ingredients. Or, just run your proposed drink past our knowledgeable and experienced staff! After all, it is a New Year, and a New You!

Bring any current fast food coupon to the Ever’man cafe and redeem for face value up to $2 off a made to order regularly priced 16 oz. smoothie or juice. Offer good through February 28, 2018.

Employee Spotlight: Sholanda Wilson, Cafe Counter Team Can you share with us what prepared you to work at the Ever’man Cafe Counter? I have worked in the grocery industry for all of my adult life, and when I saw the opportunity to work at Ever’man, I took it immediately. The transition to my current position here was a seamless one. I love working with the public and especially enjoy chatting with our regular customers on a daily basis. Lots of people come in to enjoy our juice and smoothie bar. I’ve noticed that the Everything Juice is especially popular, and I hope to see more of our members and customers at our juice bar as New Year’s resolutions become a reality!


Tell us a little about your interests and how you spend your free time? In my off time, I love to travel. Over the last few years, my husband and I have taken—on average— around six cruises every year. Some of our favorite cruises we have taken recently included stops in Jamaica and Haiti. We don’t have any cruises on the schedule for 2018, but when we get back out there Alaska would be incredible to see. Now that all five of our children are grown, we spend a lot of time spoiling our 3 grandchildren.

Get More Out of Your Store

January February Bag Charities At Ever’man we live our mission to support our local community and we are proud to be first to roll out an Eco-Friendly Charity Bag Program. Our program makes it easier than ever for members and customers to contribute to community charities. Since July 1, 2015, at every Ever’man Grocery and Cafe cash registers, all shoppers are being rewarded for shopping with eco-friendly bags. For each eco-friendly bag used, Ever’man will donate five cents to a charity of the shopper’s choice. Charity choices will fall into three categories: a 501c3 organization that is committed to providing healthy food, another that supports sustainable environmental practices and one that ensures the well-being of our pets and wildlife. From January 1st through February 28th, your choices are:

WaterFront Rescue Mission, Inc.

This organization is where our community’s hungry and homeless may receive a free meal. For more than 60 years, the Waterfront Rescue Mission has offered emergency shelter services, career development, substance abuse recovery programs, and extended support services to those in need.

Renew You Sweepstakes! Enter for a chance to win a $5,000 getaway for two! New Year, Renew YOU! Orgain likes you just the way you are, but understands everyone needs to recharge every once in a while to be their best self. That’s why Orgain wants to give you a renewal getaway for two, valued at $5,000! Visit to enter for a chance to win! Visit the Ever’man Downtown location to enter to win an Orgain product prize pack.

Scenic Highway Foundation, Inc.

This Foundation was formed to promote, protect, preserve, maintain, and enhance our Pensacola Scenic Bluffs Highway. With input from the community, a corridor management plan is designed and implemented to promote the preservation and beautification of this historic and scenic and natural resource.

Humane Society of Pensacola, Inc.

This no-kill facility is where dogs and cats are provided food, shelter, medical care, and love while waiting to find their forever homes. This local group cares for companion animals through advocacy, adoption, education, and sanctuary. THE HEALTHY ALTERNATIVE | 13

ONE AND DONE: The Only New Year’s Resolution You’ll Ever Need time with people you love? The problem, says many an expert, is that our resolutions are either too various, and/or too lofty. We set too many goals and we lose track. We also set goals that are a little bit too difficult—just outside the realm of reasonable. But what if I told you that just one simple resolution could accomplish just about every resolution I’ve listed at the beginning of this article, all in one fell swoop? Eleven resolutions in one? And what if I told you that one single resolution could actually be easy? When you focus on one resolution instead of many and that one resolution is something you can actually do, you are about a zillion times more likely to stick with it (that’s the official statistic—a zillion).

It usually goes something like this: I will lose 20 pounds! I will finally get in shape! I will eat better! I will be more environmentally conscious! I will cook for my family more often! I will spend more time with my family! I will stop ordering pizza and eating fast food! I will save more money! I will enjoy life more! I will be better about helping others! I will be a better person! Whether you scribble your resolutions into a journal or post them on the refrigerator or just repeat them to yourself in your head as the New Year approaches, you have probably made New Year’s resolutions before. According to the University of 14 | THE HEALTHY ALTERNATIVE

Scranton Journal of Clinical Psychology, 45% of Americans usually make New Year’s resolutions, and although 75% of resolutions are maintained through the first week, the number drops significantly with each passing week, so that by six months, barely anyone is sticking to it. A lot of people don’t even remember what their resolution was anymore by June. Bummer. Yet, I love New Year’s resolutions. I think they are sweet signs of optimism. They prove that people still want to better themselves, and believe they can do it, no matter how many times they fail. I even think my own New Year’s resolutions are adorable. Lose 20 pounds? Aww. That’s so cute, the way I keep thinking I’m going to do that! But every year’s experience begs the question: Why is it so hard to execute a perfectly reasonable decision to do something good for yourself, like get healthier or spend more

What could this magical and powerful resolution be? Are you ready for this? It’s kind of radical, so maybe you should sit down. Here goes: This year, I will eat mostly whole food. Wow. I know, right? You have to admire the simple elegance. This one resolution is powerful because you don’t have to think about all those other things you want to do, and yet, they will all start to happen, just because you are eating whole food. Let me explain:

I will lose 20 pounds!

The number might not be exact, but whether you need to lose 20 pounds or 10 pounds or 5 pounds or 50 pounds, you’ll start moving in the right direction when you eat mostly whole food. Whole food fills you up faster than packaged food. It’s also more nourishing, so your body feels like it actually ate a meal and you aren’t as hungry later. The more you get into the whole food habit, the more your bad

appeal. Sure, we all order a pizza every now and again, but it’s what you do most of the time that counts.

I will save more money!

eating habits will fall away; you’ll feel better, and your weight will normalize. Sure, there are overweight whole food eaters. If you eat too much whole food, then you might remain a bit broader around the middle. But while you can probably imagine eating too much candy or too many doughnuts, not very many people binge on apples or carrot sticks or home-roasted chicken with brown rice. Try it. You might find it’s the easiest way you ever lost weight.

I will finally get in shape!

When you eat whole food, you are better nourished, so you feel better, you have more energy, and you are more likely to feel compelled to move your body the way nature intended. Simple.

some of it, especially in the chilly weather. Roast meat, boil and mash potatoes, steam veggies, stew fruit or bake it into pies. You don’t have to spend hours every day. Cook on the weekends and store foods for the week, or just whip up simple things during the week—a big salad, turkey soup, rice and peas. It doesn’t take long to throw a few potatoes in the microwave and broil a couple of steaks. The more you do it, the better you’ll get at it, and it really can be fun. Consider it your new hobby (you were thinking of adding, Start a new hobby to your list, weren’t you?).

I will spend more time with my family!

Whole food, especially if it’s locally produced and/or organic, is much kinder and less invasive to the environment than packaged food churned out in a factory and packaged up in lots of cardboard and plastic.

Eating dinner at the table with your family is one of the nicest ways to bond. Even if the teenagers complain, all you have to do is say, “No, Junior, you are not eating your dinner in your bedroom while playing that video game. Your mother needs to be able to look you in the eye for at least 15 minutes per day to make sure your brain isn’t fried.” Meanwhile, teenagers are always hungry because it’s exhausting battling all those virtual aliens and doing homework and friending people on Facebook, so they might even gulp down the vegetables. It’s win-win.

I will cook for my family more often!

I will stop ordering pizza and eating fast food!

I will eat better!

Whole food = eating better. Done and done.

I will be more environmentally conscious!

You can eat a lot of whole food raw, like fruits and vegetables, but you’ll likely want to cook

The more you gain a taste for real, whole food, the more the taste of cheap fast food loses its

Whole food is cheaper. They say it’s not, but it is. Fresh veggies and fruits are cheap in season and frozen veggies from the off season can still be your friends. Whole poultry and roasts are cheaper than pre-made frozen dinners when you figure how much meat you get for your dollar. Buy staples in bulk. Rice, beans, nuts and seeds, oatmeal, flour, even special treats like local honey and maple syrup and almond butter—the bulk bins are bargain central.

I will enjoy life more!

When you’re feeling better, losing weight, exercising more, eating better, and spending more time with your family, not to mention saving money, how can you not enjoy life more?

I will be better about helping others!

Feeding your family whole food is a great way to help others. Buying local, organic, and/or fair trade products helps others in ways you might never even consider. It’s a ripple effect.

I will be a better person!

Define better: Happier? Nicer? Healthier? If that’s what better is, then sure. Whole food will do you right. So there you have it: One resolution. You can do that, right? Just the one. It’s all you need, and it can and will transform you if you let it. Whole food is that powerful. Best of all, you can really stick to this one. It’s reasonable and realistic. Let’s do it together. We’re going to have a great year. I can already tell. Authored by Eve Adamson for Stronger Together. Reprinted by permission from Find articles about your food and where it comes from, recipes and a whole lot more at THE HEALTHY ALTERNATIVE | 15

Educational Center Class Descriptions

STORY SEEDLINGS: Story seedlings builds on the foundations begun in Sprouts with emphasis on listening to a story or books. During each session, activities offered are: storytime for 4 to 8 yr olds, hands on healthy snack preparation, and arts & craft. Siblings under 10 are welcome to join and participate as they like! Cost: complimentary.

Info Classes ECUA RECYCLING: Jim Roberts, Emerald Coast Utilities Authority (ECUA) public information officer, will create public awareness and provide instruction on recommended environmental strategies. Cost: complimentary. MYTHOSOPHY®: What are myths, legends, and fables? Mythosophy® means the Wisdom of Myth. Come explore how hidden wisdom can be revealed in the old stories and the words we use. A transformational technique ‘Thinking Mythically’ will be offered. Cost: Complimentary. NATURAL REMEDIES FOR YOUR GARDEN: Learn all

about natural gardening using natural remedies with heirloom gardener Cat McCreery. Cost: complimentary.

Cooking Classes

Fitness Classes

DEBBY’S KITCHEN: This is a cooking class for the novice cook at any age! This class will be educational, fun and offer some basic knife and sauce skills to appeal to anyone. Bon Appetite! Cost: $10 for members, $15 for non-members.



Join our gardener Cat for a cooking class featuring fresh harvest from our community garden. Cost: complimentary (you will just eat a sample, not a full meal)


Flow is a creative hour with fun postures and music, combining yin and yang postures. Please wear comfortable clothing, all you need is yourself, a mat if you have one, and an open mind. Cost: complimentary.


Vinyasa flow is the art of moving through a series of postures with the breath. This class is for all levels of practice. Please bring a mat. Cost: complimentary.


PILATES MAT: Pilates engages the mind and body together to create exercises that involve the whole person. Pilates strengthens the core, improves balance, increases coordination and decreases stress! Cost: complimentary

Kids Classes Story Sprouts: Children ages

3-5 are invited to do arts & crafts, make a snack, and have story time. The classes are always creative and have an organic, environmental and local twist. Cost: complimentary.

Container Gardening Fundamentals – Container Selection, Soil Preparation, Sowing Seeds, Transplanting and Plant Care. Cost: complimentary.


Come learn how to create home cleaning products using natural, alternative ingredients and methods. Cost: complimentary.


cover infusions, decoctions, tinctures, capsules, and salves; plus going over some of the most basic herbs and their uses. Cost: complimentary.

DR. BONNIE MCLEAN BOOK SIGNING: Until about 100 years ago some

form of integrative medicine, holistic medicine, or complementary medicine was practiced throughout the world. Based on excerpts from her book Integrative Medicine: The Return of the Soul to Healthcare Dr. Bonnie will discuss the history of Western, Eastern, and Indigenous medicine and healing. Cost: complimentary.

LA LECHE LEAGUE: Our Mission is to help

mothers breastfeed through mother-to-mother support, encouragement, information, and education, and to promote a better understanding of breastfeeding as an important element in the healthy development of the baby and mother. Cost: complimentary.

VETERAN’S MEETING: These monthly

Support Groups

meetings focus on veteran services in our community. Cost: complimentary. These meetings are open to active duty military, retirees, and veterans. If you have questions contact Everlyn Coleman at (850) 543-2258.

Crohn’s & Colitis Support Group: The Crohn’s & Colitis Foundation

LEAPS (Love, Encouragement, and Postpartum Support): A self-

offers a local support group where patients, family members, and caregivers can connect with others for support, resources, & health related materials. Cost: complimentary.

GAY GRASSROOTS: Gay Grassroots is a

social, advocacy, and support meeting open to Gay, Lesbian, Bisexual, and Transgender Persons, as well as Straight Allies. Cost: complimentary.


join fellow members of Pensacola’s transgender community. Share stories, support, and find fellowship among fellow transgender individuals. Cost: complimentary.

care support group focused on helping moms connect and engage in activities that promote balance, stress management, and overall wellness. Guest speakers and self-care activities will be provided and are free of cost. Pre-crawling babies welcome. Cost: complimentary.

Wellness Classes MEDITATION FOR PLANETARY PEACE: A beautiful non-denominational

meditation to bless humanity and shower Mother Earth with peaceful, healing energies. Followed by an opportunity to receive a mini energy healing session for physical, psycho-emotional or stress related issues. (optional). Cost: complimentary.

MEDITATION: A very simple, safe, scientific, non-denominational, world service group meditation with over 600 Transmission groups in 40 countries worldwide meeting on a regular basis. Cost: complimentary. INTRODUCTION TO ESSENTIAL OILS: The use of essential oils has been utilized to help us heal mentally, physically, and spiritually, since its beginning from ancient Ayurvedic texts which describe sophisticated methods to concentrate the aromas of medicinal herbs. This class will give you a broad overview of how essential oils can be utilized on our animal friends and which oils are unsafe to use. Recipes for blends for different ailments will be discussed in detail. Come learn a safer alternative for treating your best friend’s ailments! Cost: complimentary.


Join us as we share the routine that has both kept us well or shortened the duration of many unwanted environmental threats that might be lurking out and about during this chilly season. Cost: complimentary.


studies about the illness of cancer. Presentations are done through DVDs or by live speakers who share personal insights and experiences. Cost: complimentary.

Do you Want to Teach at our Educational Center?

Contact our Marketing Department at (850) 438-0402 ext. 17 or by e-mail: Please note that the classes taught must fall within the guidelines of the Ever’man Cooperative Grocery & Cafe Ends Statement and you must have proof of qualifications. We look forward to hearing from you soon. Full calendar online at

Ever’man Educational Center 327 W. Garden St. Pensacola Fl. 32502 THE HEALTHY ALTERNATIVE | 17

Discover a New Year of Healthy Happy New Year, and happy new savings! Your co-op is here to help you start 2018 on a great note, with Discover, your new free bimonthly guide to saving money and living well. Discover is the result of more than 140 communityowned cooperative grocers working together, to bring you great food and delicious deals. With more than $50 in coupon offers, along with timely tips and a great seasonal recipe, the January-February edition of Discover will launch you into a great new year of good health. Stop by the co-op to pick up your free copy today, and save on resolution-ready products for the whole family, like Organic India, Liberte, Evolution Fresh and Woodstock. Look for coupon books beginning in January. Coupons are valid through February 28, 2018. 18 | THE HEALTHY ALTERNATIVE

More ways to save in 2018 with Co+op Basics! Looking to stretch your grocery budget? So are we! That’s why we’re pleased to expand our Co+op Basics program. Co+op Basics program offers everyday low prices on many popular grocery and household items. From bread to beef to cereal, you’ll find both new value-priced brands as well as new low prices on some old favorites. Don’t worry, we aren’t paying our farmers or employees any less. We’re simply committed to improving our selection so that everyone can find more value when shopping the co-op. Starting in January you’ll find even more Co+op Basics items in the store. Just look for the Co+op basics sign on the shelf. Don’t forget to take advantage of these other great ways to save when shopping the co-op:

Udi’s Gluten-free Millet-Chia Bread 14.3 oz.

Everyone 3 in 1 Apricot + Vanilla Lotion 6 oz.

Everyone 3 in 1 Citrus + Mint Soap 16 oz.

• Co+op Basics – get dozens of your most essential grocery items at our everyday low prices. • Co+op Deals – our biweekly flyer focuses on packaged grocery and wellness.

Rudi’s Gluten-free Multigrain Bread 18 oz.

• Member Deals –membership has its perks; look for our member specials. • Bulk – save when buying just what you need; buy a pinch or a pound. • Special Orders – save when you order your favorites, from customer service, in larger quantities.

Rudi’s Gluten-free Cinnamon Raisin Bread 18oz.

Look for the newest Rudi’s, Udi’s and Everyone’s Co+op Basics items at Ever’man.

Udi’s Gluten-free Plain Tortillas 6 Pack 11.2 oz. Udi’s Gluten-free Cinnamon Raisin Bread 12 oz.

Udi’s Gluten-free Whole Grain Bagels 5 Pack 13.9 oz.


Monday - Saturday 7:00AM - 9:00PM Sunday 9:00AM - 8:00PM 315 W. Garden Street · Pensacola, Florida 32502 850.438.0402 ·

The Healthy Alternative, Jan.-Feb 2018  
The Healthy Alternative, Jan.-Feb 2018