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t e e w s d an

a happy New year The benefits of

Chocolate Make Your Resolutions

(and keep them!)

RECIPE:

Smoky Sweet Potato & Greens Chowder

JAN FEB NEWSLETTER 2019


Happy New Year!

foods meet your resolution standards, from non-GMO to local to paleo-friendly to vegan.

The New Year brings resolutions and the forming of new habits, which often reflect the desire for lifestyle changes, be they health or financial. If you are looking to make a positive lifestyle change, shopping at the Common Market can be a good first step.

There’s also more to shopping at the Common Market than just investing in a healthy lifestyle. As a customer, you are also investing in your community. As a community-owned business, your purchase goes right back into the community through employee salaries, reinvestment into the cooperative, and donations to community organizations.

Improving the quality of food that is consumed is one way to work toward this lifestyle change, and the Common Market can help you be more conscious of those food choices. Voted Frederick’s Best Organic/ Specialty Food Store by Frederick News Post readers, the Common Market offers quality organic choices. Our Food Attributes Key makes it easy to identify which

As always, I want to thank you for making us a part of your life. Whether your resolution is to invest in a healthier lifestyle or to invest more in your community, I hope you will choose the Common Market to help you in achieving that resolution.

Bob Thompson, General Manager

Editor - Alie Pallat Design & Layout - Charles Heureaux, Kayleigh Montgomery Ad Sales & Owner Services - Michael Brown Classes & Education - Alecks Ferguson Contributors - Victor Mohyla, Jessica Grosman, Jen Young Contact marketing@commonmarket.coop with contributions or for advertising rates The opinions expressed herein are those of the authors and not necessarily those of the Board, management, staff, or consumer-owners of the Common Market. Nutrition and health information are given for informational purposes only and are not meant as a substitute for a consultation with a licensed health or dietary practicioner.


Megan Schneebaum President

Annie Marshall Vice President

Stephanie Walker Treasurer

Sasha Crum Secretary

John Beutler David Cloutier Sibylle Mangum Evan Rosenberg Lisa Williams Directors

The start of a new year is the time we take to reflect on the previous year and resolve to make positive changes for the future. It brings new opportunities, a fresh mindset, and it is often the time we dedicate to starting new habits or trying something new. We use it as an opportunity to create a blank slate. As you embark on the beginning of 2019, we at the Common Market want to be a part of your revitalization. In this issue, you will find alternative New Year’s resolution ideas and tips to help you stick to them (ps. 8 & 9), and need-to-know information for starting your New Year's cleanses (p. 14). There are also potential benefits of having a sweet treat every once in a while (p. 18). If you’re looking for a warm and delicious (but healthier!) pick me up, you’ll find that too (p. 10). As we usher in the new year, the Common Market also has an announcement on our expansion process, which you will find on page 20. We hope this issue of Spoonful can help you as you navigate the lifestyle changes you have chosen to make this new year. And, as always, thank you for choosing to make the Common Market a part of your lifestyle.

JAN

24 FE B

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CONNECTING CO-OPS

On Wednesday, December 5th, the Common Market had the pleasure of hosting a group of Nepalese Cooperative Executives of the National Cooperative Bank Limited as part of their training and study visit with the International Development Institute. This was an excellent opportunity for your local co-op to connect with cooperatives on an international level and show them what we are all about. During their visit, our General Manager gave a presentation to the group about the history of the co-op, our mission and vision, and our strategy for management and operations. This information lends valuable insight to other cooperatives on how co-ops around the world operate and benefit their communities. One of the cooperative principles is working together with other co-ops, and these visits propel that principle into practice.

Jan

Feb 2019

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TO REDEEM YOUR PATRONAGE REBATES!

Don’t Forget!

Redeem by

March 1, 2019 Remember to redeem your patronage rebate vouchers! Redemption is a tangible benefit of ownership and a sign of the impact you make every time you shop. Redemption is particularly vital to the health of your Co-op this year, so protect your co-op and redeem today!

If you’d like a check mailed to you instead or if you have any questions, please email: ownerservices@commonmarket.coop

all o ry l

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October Co-op Captain

November Co-op Captain

Colleen Whelan

Natalie House

Cafe Associate - 3 Years

Barista - 2 years

What brought you to the Co-op? The vibe, man.

What brought you to the co-op? All the granola guys and gals, of course!

What do you like best about your job? The friendships I have gained

What do you like best about your job? The respect and sense of belonging I receive from my coworkers

How has working at the Co-op affected your life? Don’t even get me started! :)

How has working at the co-op affected your life? I get to learn about new products all the time, which I love! Plus, I'm currently living with two rad cafe gals.

What are some of your favorite products at the Co-op? Naturally fresh deodorant crystal and the pumpkin whoopie pies! What is your favorite food to make? Pancakes

What are some of your favorite products at the co-op? Chameleon coffee, roasted red pepper soup, and Chandrika Ayurredic soup What is your favorite food to make? Chili and red curry

When you have 30 minutes of free time, how do you pass the time? Cruising the back roads while blaring music

When you have 30 minutes of free time, how do you pass the time? Watch a TED talk, drink coffee, call a friend

What is something you learned in the last week? How to play the card game “Zigity” (Thanks, Grace.)

What is something you learned in the last week? "Ghosting" someone activates the same pain pathways in the brain as physical pain.

If you could learn to do anything, what would it be? I would like to learn how to skateboard and speak Spanish.

If you could learn to do anything, what would it be? I'm looking to learn GIS to supplement my degree in Environmental Studies.

What is something that should be taught in school that isn’t already? Adequate coping skills

What is something that should be taught in school that isn’t already? Conflict resolution, Emotional Intelligence, healthy coping skills

What would you name the autobiography of your life? “I Have That Effect” Where do you see yourself in 10 years? Living out west near a mountain, spreading positivity and realness

What would you name the autobiography of your life? "Learning and Re-Learning" Where do you see yourself in 10 years? Hopefully working for the National Parks Service!

Jan

Feb 2019

5


Food For Change

Feed the hungry

In October, the Common Market hosted a movie screening of the documentary Food for Change: The Story of Cooperation in America in partnership with Hood College’s Frederick Food Security Network. Nationally, the event was held with 126 co-operatives in thirty-six states. We are grateful for the opportunity to share the history of co-ops in order to strengthen the local economy and build food security.

Thanks to your generosity, we raised $2442.26 for our Feed the Hungry Campaign! This campaign supports Water Boyz and contributes to the purchase of CSA shares from House in the Woods.

All proceeds from this event were donated to Frederick Food Security Network. As an act of gratitude, Common Market matched the amount donated by movie-goers, resulting in $300 toward this worthy cause.

Cranksgiving Through the first week of November, the Common Market collected donations at checkout for the annual Cranksgiving event. Part scavenger hunt and part food drive, Cranksgiving collects food to be given to the Frederick Community Action Agency...all by bicycle. We were able to collect $1,352.93 in donations to purchase food for the drive...uh, ride. On November 17th, Cranksgiving participants stopped at the Common Market to pick up the food that was made possible because of those donations.

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Water Boyz is a congregation of local citizens that further support for the Frederick Rescue Mission, providing a turkey and meal fixings to those in need just in time for Christmas. The CSA shares are donated to the Frederick Food Bank to assist in providing healthy, fresh-picked produce to communities in need. Thanks to your donations, we can help give families an incredible holiday season.

Recycling Update! Our community really shines when it comes to recycling! The Holiday String Light recycling bin in our vestibule has been filled several times over since we started collecting in November. So far, we've collected over 400 lbs of string lights to be sent to e-End electronics recycling. Thanks for your donations!


Making

your

With the new year upon us, many of us have started thinking about the new habits we want to start this year. But if you haven’t, it’s not too late! Here are a few ideas to help you decide what habits you want to pick up or resolutions you want to accomplish in 2019.

Health & Fitness Go to an exercise class once a week. Exercise three times a week. Complete a 5K. Drink water. (Though it depends on your activity level and your body’s needs, 8 eight-ounce glasses of water a day is a good benchmark.) Establish an exercise routine. Get 7 – 8 hours of sleep a night. Take a long walk once a week. Meditate once a week.

Nutrition

resolutions... Finances Spend less Save more Learn to budget Save for a specific item/trip/event Read your credit card statement every month Track spending habits

Personal Practice self care Stress less Read something new every month Do something that scares you Volunteer Forgive someone

Have a more colorful plate at meals.

Take a break from technology each day

Plan and prepare meals.

Create a cleaning schedule

Reduce sugar intake. Cut out junk food. Try new foods.

Plan a day trip once a month. Stop procrastinating Learn something new

Take a clasS! (See page 12 - 13 for full upcoming class list)

Reading Body Language, Posture, & Energy with Andie Devynck

Saturday, January 26 | 10AM - 12PM $15, 20% off for owners

Nonverbal communication may seem secondary to speech, but it can say just as much as, if not more than, words. This class will examine body language, the way we hold ourselves, and how we communicate with others. Participants may uncover parts of their emotional anatomy and defense mechanisms. Demonstration for postures, gestures, and other tools will be provided to learn ways to improve communication skills and overall physio-emotional health. Andie Devnyck has been a bodywork instructor in a private practice for over two decades. She has also been a client and student of body psychotherapy for 20 years. She is currently pursuing her masters in clinical mental health.


...And Sticking to 'Em! Most of us go into the New Year ready to make lifestyle changes and excited about the resolutions we have developed, but we tend to lose hope and give up by March. In fact, according to Forbes, only 8% of individuals keep their resolutions. So, we compiled a list of some of the most common advice to help you keep your resolutions (if you want to call them that).

Don’t call it a Resolution. Calling it a resolution can incite unnecessary anxiety to achieve a specific goal, and it begins to feel more like a punishment than a lifestyle change. Instead, tell yourself you want to develop healthier habits. This reframing can have a positive impact on the way you view the change you are about to undertake. Example: Instead of the resolution “I want to exercise more this year” reframe it to a habit: “I want to exercise 3 days a week.”

Be specific & start small Don’t create general habits because those are hard to quantify and maintain. Give yourself a specific goal to meet or habit to start. When you do that, start small. Breaking the habit into more realistic and more manageable pieces means you will be more likely to keep the habit. Example: If you want to eat healthier, but you don’t know where to start, try something like this: “I will not eat a dessert on Friday nights.”

Ask yourself why Asking yourself why you want to start a new habit gets you thinking about the intention behind the habit. Then, remind yourself of that why every morning, and every time an opportunity to give in arises. Example: “I exercise so I can keep up with my active kids.”

Write it down Write down the habit you want to establish and then be sure to put it somewhere you will see it every day. Example: “I do not want to eat dessert on Friday” can be placed on your freezer.

Visualize success What does success look like to you? How will you feel once you have fully established the habit? Paint yourself an image. Write it down if that helps you. Tell yourself that visualization every day.

Tell people Telling others builds accountability. They may ask you how the new habit is coming when they see you next. Or they may want to join you on your journey. Telling people and having accountability partners helps to remind us we are not in it alone. Example: Tell your friend who also has a sweet tooth that you aren’t eating desserts on Fridays. That friend can remind you of your new habit when you go out and you feel like ordering dessert, or they can admire that strength and choose to forego dessert themselves.

Give Yin Yoga a Try! Starting in January, our very own Sue Leveille will be hosting Yin Yoga in the Community Room! On the first Monday of every month from 4-5:30pm, participants will have an opportunity to practice relaxation to get their week started off right. In Yin Yoga, participants hold poses longer than in traditional yoga to provide deeper stretching and relaxation. Donations are $10, with a 20% discount for co-op owners.

Example: “Eating healthier means I do not feel sluggish, which means I can partake in more activities with my family.”

Jan

Feb 2019

9


Smoky Sweet Potato & Greens Chowder Recipe by Jessica Grosman www.withhealthandgratitude.com Hearty but not heavy, this is the perfect recipe to keep you warm and cozy during the coldest winter days. Chowders are typically thickened with cream or crushed crackers, but this simple variation relies on deliciously starchy sweet potatoes to provide a thick, rich spoonful. Black-eyed peas are added for a dose of prosperity, as they symbolize good luck in the year ahead when consumed on, or close to, New Year’s Day. Fill up a big bowl, sit down by the fireplace, and dig in to your new favorite winter soup!

Ingredients (Note: use organic whenever possible.) 2 large sweet potatoes (approx. 2 1/2 pounds) 2 T sunflower seed oil 1 onion, diced (1 C) 4 cloves garlic, chopped 1 t smoked paprika

Lower the heat to simmer the chowder for 25 minutes, until the sweet potato chunks have softened and can be easily pierced with a fork. Remove from the heat, and allow to cool for 10 minutes. Discard the bay leaf. Purée the contents of the pot, either with an immersion blender or in a high-speed blender, until silky smooth.

1 bay leaf 1/2 t sea salt, or more, to taste 1 quart vegetable broth (or water) 1 can black-eyed peas (1 1/2 C cooked), rinsed & drained 1/2 bunch curly kale, finely chopped (approx. 3 C) optional topping: 2 green onions, finely chopped

Instructions Prepare the sweet potatoes. Wash and peel the sweet potatoes. Cut one of them into 1-inch chunks and place in a bowl. Cut the other into smaller pieces, approximately 1/4”- inch, place in a bowl, cover with cool water, and set aside. Heat oil in a large soup pot over medium-high heat. Once hot, add the onion and sauté until softened, about 6-8 minutes. Add the garlic to the pot and continue to sauté, stirring frequently to prevent burning. Toss the 1-inch chunks of sweet potato into the pot, along with the smoked paprika, bay leaf, and 1/2 t sea salt. Stir to coat the sweet potato with the spices. Pour the vegetable broth into the pot and bring to a boil.

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Return the puréed chowder to the pot. Drain the smaller diced sweet potatoes and add them to the pot, along with the black-eyed peas. Bring the pot to a gentle simmer, and cook until the smaller diced sweet potatoes have softened, but are not mushy, approximately 20 minutes. Add the chopped kale to the pot and stir to incorporate into the mixture. The kale will wilt quickly. Taste the chowder for seasoning, adding more sea salt if needed. Serve the chowder hot, topped with freshly chopped green onions if desired.

Notes: • Recipe yields 6 generous servings. • Recipe doubles easily. • The puréed part of the chowder can be made 2 days in advance of serving, or frozen for up to 2 weeks. Prior to serving, resume the recipe's directions by adding the smaller diced sweet potato, black-eyed peas, and kale. • Leftovers keep well (2-3 days) in a covered container in the refrigerator. Additional broth may be needed as the vegetables absorb some of the liquid. • Replace the kale with chopped collard greens or spinach if desired.


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UPCOMING CLASSES COOKING Learn more about cooking techniques and experiment with fresh, new ingredients.

ENVIRONMENT Cultivate awareness and engage in the topics of local and global preservation.

HEALTH & WELLNESS Obtain the knowledge that can help restore balance to your body & mind.

KIDS Fun, interactive experiences for kids to learn about food and its source.

BACKYARD AGRICULTURE For the first-time gardener or avid green thumb to explore the potential in one's own backyard.

january Gin Making 101: Botanicals & Flavors [OFFSITE] with McClintock Distilling

Wednesday, January 30 | 6PM - 8PM $20, 20% off for owners

Reading Body Language, Posture, & Energy with Andie Devynck

Saturday, January 26 | 10AM - 12PM $15, 20% off for owners

Back by popular demand! Participants will learn about the history and production process of making gin at the historic McClintock Distilling production facility. Afterwards, you will get a chance to sample and smell individual botanicals and learn about taste profiles of different styles of gins. Finally, participants will be able to make their own custom gin blend of botanicals to take home and make their own compound gin. Braeden Bumpers has been working in the distilling industry for a number of years and is the head distiller for McClintock Distilling. He designed the botanical list for McClintock’s Forager gin, which won silver at the American Distilling Institute Judging and placed top 5 in the country for its category. *Must be 21 years old or older to participate

Natural Immune Boosters: Hands-on Elderberry Syrup Making for Cold & Flu with Dr. Cristine Ehly

Wednesday, January 23 | 6PM - 8PM $25, 20% off for owners

This class will provide the audience with an introduction to the immune system and how to boost it to prevent and treat infections. Solutions will include dietary and lifestyle habits, as well as medicinal herbs and nutritional supplements, including hands-on elderberry syrup making. This class will walk you through the steps of elderberry syrup making. Each guest will leave with their own jar of immune boosting syrup to take home! Dr. Cristine Ehly graduated from Southwest College of Naturopathic Medicine in Tempe, Arizona, where she developed a strong background in nutrition, botanical medicine, and homeopathy. Rounding out her core education, she also received training in craniosacral therapy, advanced hydrotherapy, and traditional Mayan medicine.

Nonverbal communication may seem secondary to speech, but it can say just as much as, if not more than, words. This class will examine body language, the way we hold ourselves, and how we communicate with others. Participants may uncover parts of their emotional anatomy and defense mechanisms. Demonstration for postures, gestures, and other tools will be provided to learn ways to improve communication skills and overall physio-emotional health. Andie Devnyck has been a bodywork instructor in a private practice for over two decades. She has also been a client and student of body psychotherapy for 20 years. She is currently pursuing her masters in clinical mental health.

february CBD for Stress Relief

with Jeff Hardman of Karma Pharma 1000

Wednesday, February 6 | 6:30PM - 8PM $10, receive a $10 gift card at class

Not all hemp products are created equal. Karma Farma 1000’s mission is to provide the highest quality, organically grown, phytocannabinoid-rich (PCR), and broad-spectrum hemp oil products at the lowest prices possible. Join us for this informative lecture where you will learn about Karma Farma 1000 hemp oil products and the interactions of CBD in the human endocannabinoid system as it relates to human health and stress relief. Jeff Hardman is the representative for Karma Farma 1000. He has achieved professional training on the topic of CBD from the company. Karma Farma 1000 CBD Oil will be on sale at the Common Market on the day of this educational event.

Register for our classes from the comfort of your own home! We aim to provide an educational and inspiring environment in which to explore with our community natural approaches to health and sustainability.

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www.commonmarket.coop


Valentine's Day Jewelry Making [ALL AGES] with Sue Leveille

Saturday, February 9 | 1PM - 3PM $30, 20% off for owners

Join Sue Leveille of the Give Rise Project to create jewelry that helps raise funds for the Student Homeless Initiative Partnership (SHIP) of Frederick, MD. Each participant will make two pieces of jewelry, which will provide $5 each to SHIP. With brief instruction, design assistance, and fun, we can create change together. This class and the beads are appropriate for ages 6 and up. Some limitations may apply. Sue Leveille has 20 years jewelry making experience and is the owner of a small business, Marney and Swa, where the Give Rise Project was born. She has a strong passion for teaching and inspiring those that feel they can’t, to create. The Give Rise Project classes and kits help fund local non-profits that improve lives within our local community.

Green Burials & Home Funerals in Maryland

with Michael Judd & Rose Ma Sincevich

Hands-on Sauerkraut Making with the Sweet Farm

Wednesday, February 27 | 6PM - 8PM $30, 20% off for owners

You've asked for it, now here it is! Join Rachel Armistead of The Sweet Farm as she demonstrates how to make raw, probiotic sauerkraut step-by-step. Participants will learn about the basic history and benefits of fermentation, and then will chop, salt, and mix their very own batches of kraut to take home. Space is limited. Sign up today! Participants must bring a quart-sized Mason jar and lid to the class. Additional jars and other fermentation equipment will be available for purchase. Along with her husband, Luke, Rachel Armistead is co-owner of Sweet Farm Sauerkraut, a Frederick-based fermented foods company that uses traditional fermentation methods to produce fresh, tangy, and probiotic ‘krauts from organic vegetables, sea salt, and spices.

Starting in January, Give Rise Studio will be hosting Yin Yoga classes in the Community Room (details on page 9).

Thursday, February 21 | 6:30PM - 8PM $5 for all participants

Are you curious about Home Funeral and Green Burial practices and options in Maryland? Caring for loved ones at home during end of life, even a generation ago, was the way families traditionally made their farewells. This age-old wisdom is available to us today. The recognition that families may care for their loved ones at their time of transition offers great comfort and solace. Join Michael Judd and Rose Ma Sincevich as they invite you to consider choices for end-of-life care, home funeral, home burial, and green burial practices. Michael and Rose Ma will share information, resources, and personal experiences as they honor the wise traditions of past home funeral care and the relevance of these choices for us today.

COMMUNITY PARTNER !

Spotlight

OakHeart Healing

Michael Judd has worked with agro-ecological and whole system designs throughout the Americas for the last 20 years, focusing on applying permaculture and ecological design to increase local food security and community health in both tropical and temperate growing regions. He is the founder of Ecologia, LLC, Edible & Ecological Landscape Design and Project Bona Fide, an international non-profit supporting agro-ecology research.

Vegan Chocolate & Treats with Jessica Grosman

Saturday, February 23 | 1PM - 3PM $30, 20% off for owners

Do you love chocolate? We're here to help you take your chocolate enjoyment, knowledge, and skills to the next level. This class will cover a hands-on chocolate making experience, in addition to providing a relaxing cup of calming hot cacao with a twist. Each participant will leave with a gift of hand-made chocolates and personalized tea blend. *Recipes may contain nut allergens. Jessica Grosman, MS, RD, LDN is a Registered Dietitian, recipe developer, and culinary nutrition educator. As the founder of With Health & Gratitude, her goal is to educate people and get them excited and into the kitchen to cook their own food and find better health through the food they prepare. Jessica’s passion is sharing her knowledge and education with others. She is experienced in teaching cooking and nutrition classes to a wide variety of audiences.

Owners receive 10% discount on all services (setup your booking via phone or email to receive the discount).

Why we stand by OakHeart Healing: OakHeart Healing is founded on the principle of “Service Rooted in Compassion.” Their goal is to provide exceptional, personal, client-oriented care while creating an atmosphere of safety that is trauma informed and healing focused. They pride themselves on their ability to work with people from all walks of life and to meet them wherever they are in their journey to aid in their personal growth and overall wellbeing. Services include transformational therapy, crystal healing, massage, reiki, and more!

https://www.oakhearthealing.com/ Our Community Partners Program continues to grow, offering our owners many options to save and support local business! Visit our website to see all our Community Partners.


What you should know about

Cleanses & Detoxes When beginning a health journey, many people want to begin with a cleanse or detox. According to health and wellness experts, your body naturally detoxifies itself, but these methods can help to rid your body of extra toxins and give a sort of reset as you embark on your healthy resolutions. But what is the difference between a cleanse and a detox?

Cleanse A cleanse is a refresh. It cleans your body, sometimes using supplements or pills, by eliminating an toxins directly. Cleanses tend to focus on the gut and digestion.

DETOX

vs

Detoxes work to support your body's own detoxing centers--the liver and kidneys. Detoxes can use supplements and restrictive diets to eliminate the toxins from your system, giving what your liver and kidneys what they need to function optimally.

look for these and other cleanse and detox kits in our health & wellness department So, what should you be on the lookout for if you want to start a cleanse or detox in the new year? Our Wellness Manager, Jen, recommends starting gentle. “You don’t want to shock your body,” she said. “The 3-Day Cleanse is meant as a kickstart.” Our Wellness Department is stocked with kits to meet your cleansing needs, from a whole body cleanse kit to kits for specific needs or concerns. The kits will provide dietary guidelines for you to follow during your cleanse. There are also teas and tinctures available, which are gentler and more formulated for everyday detoxing purposes.

Also in Wellness: Be sure to check out our selection of CBD products. We are currently the largest supplier of CBD products in the Frederick area, offering extracts, beauty products, chocolate bars, pet treats, and more! Stop by today to learn more about the benefits of CBD.

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But be careful when starting a cleanse. “Many people don’t expect it, but you can feel really awful while doing it,” Jen said. “They call it the ‘detox flu.’ But it’s just during the time your body is getting rid of those toxins. Once you’ve finished, you’ll feel better.” So, you may suffer short term, but long-term, you’ll feel revitalized. So, if you’re considering a cleanse to kickstart your New Year, be sure to stop by the Common Market to get “out with the old, and in with the new.”


bulk department spotlight Maintaining health and wellness goals in the new year can be difficult, especially when our excitement turns to dread at the thought of changing routine. There are some products out there, such as herbs, that you can incorporate into your routine to make maintaining those goals easier. Lost Empire Herbs is just one of the herb providers you will find on shelves in the Common Market. According to their website, just choose your health goal and find an herb that meets that goal. And there are plenty to choose from. We understand that you don’t want to consume something that doesn’t meet your standards, which is why we only carry products that meet ours. Lost Empire Herbs conducts thorough testing on all their products and publishes those results on their website. Our current selection includes adaptogens, which are herbs that work with your system to adapt and

stabilize your body, as well as herbs for hormonal support for both men and women. The Common Market currently has eight Lost Empire Herbs products on our shelf in our Bulk Department: four that can be purchased in bulk and four that are packaged. Most of them are well known in Ayurvedic or Traditional Chinese Medicine. These choices range from Bacopa and Shatavari to Pine Pollen and Schisandra Berry. So, if your health and wellness journey incorporates herbs, consider Lost Empire Herbs at the Common Market.


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the truth about

Chocolate January brings New Year’s resolutions, and February brings the first true test of those resolutions: chocolate. With Valentine’s Day looming, we are drawn in to the delicious temptation of those boxes of chocolate. But is chocolate really all that bad? According to Medical News Today, it may actually have some health benefits.

Benefits Although chocolate does have high fat and sugar content, there may be some benefits to consuming it in moderation. Cacao, a key ingredient in making chocolate, has antioxidant potential, which can positively impact body conditions such as stress, blood pressure, and aging. The higher the cacao content, the more the benefits, and dark chocolate typically has a higher content. So, just how can consuming cacao be beneficial? It can protect your nervous system because of its antioxidants It can reduce the risk of cardiovascular disease because the antioxidants found in cacao help to maintain the body’s healthy levels of nitric oxide

What to look for It’s also important to note that cacao and cocoa are not the same. Cacao refers to the process of cold-pressing unroasted cacao beans, which keeps the living enzymes in the product and removes fat. Cocoa is cacao powder that has been roasted at high temperatures, which changes the molecular structure of the bean, thereby lowering the nutritional value. However, these terms have been used interchangeably, so it is important to be aware of ingredients. To go one step further, Greatist recommends looking for a dark chocolate with beans from countries that are near the equator, such as Ghana and Ecuador, due to the ideal growing climate. If you’re looking to reap some of these benefits, or even if you’re just looking to give your valentine (or galantine) some high-quality chocolate, stop by our chocolate endcap, located by the breads, and choose your favorite.

Look for these brands & more in the store!

It can reduce blood pressure It can help you have a better mood because it increases neurotransmitters that promote a sense of well-being.

Vegan Chocolate & Treats with Jessica Grosman

Saturday, February 23 | 1PM - 3PM $30, 20% off for owners

Do you love chocolate? We're here to help you take your chocolate enjoyment, knowledge, and skills to the next level. This class will cover a hands-on chocolate making experience, in addition to a relaxing cup of calming hot cacao with a twist. Each participant will leave with a gift of hand-made chocolates and personalized tea blend. *Recipes may contain nut allergens.

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Chocolate with a Cause Indulging doesn't have to mean sacrificing your beliefs. We have Fair Trade Certified chocolates--Equal Exchange and Theo Chocolate-and chocolate from companies who donate a percentage of their profits to worthy causes, like Endangered Species Chocolate, who donates 10% of profits to wildlife causes.


Somethin' Sweet (For Everyone)

No Added sugar

allergy friendly

Dietary restrictions? We have a treat for you, too! Check out these sweets made especially with you in mind.

Vegan

Go Max Go Twilight Bars, Thumbs Up Bars Jokerz, & Mahalo Bars free of dairy & eggs

Lily's Chocolate Bars sweetened with Stevia

Free2b Sun Cups free of peanuts, tree nuts, dairy, gluten, coconut, egg, soy, and sesame

keto

Cocomel Bites dairy-free

Eating Evolved Keto Cups less sugar, low - carb, high - fat

Enjoy Life Chocolate Bars free of wheat, peanuts, tree nuts, dairy, casein, soy, egg, and sesame


New Year, New Opportuni tes Exploring an Additional Common Market Location At Ownerfest in September, we announced our intent to open a second store, and that we are embarking on a study period to evaluate the feasibility of the former Safeway store located on 7th Street. While this is exciting news, there are many steps to work through before making any final decisions, such as:

Factors impacting the projected expenses for the project

Financing options

10-year cash flow projections

Environmental concerns

Permitting

Appraisals of the property and its current structural status We have been doing our due diligence in this planning process, and we feel we have made sound progress. We have received feedback on preliminary site plans, one of which you will find on the next page, and we are currently working on any revisions that are necessary. The steps we have completed include: Market study Title search Drafted a 10-year financial model that includes sales, expenses, cash flow, financing, and project costs

Drafted site plans and store floor plan design Exploration of building design and material options Preliminary construction cost estimates Although we have a ways to go, the future looks promising. We hope to be able to complete our planning and financing in order to proceed with the purchase as soon as possible. We anticipate construction will take about a year, and our goal is to open our new doors by February of 2020. It is possible that something may arise that makes this projection unfeasible, but we are confident the project will succeed in the end. Why this location? The Safeway on 7th Street is well situated for a second store for the co-op because it is already within the co-op’s circle of customers and vendors, and it is well positioned to expand that circle further. Our current store is doing more than twice as much business as was originally planned for the location, and the 7th Street location is the prime location to help ease that pressure. We value our community, and the 7th Street location is in the perfect place to help us meet that need. Being close to the hospital, Hood College, schools, thriving downtown neighborhoods, and Fort Detrick we will be able to help provide more Frederick communities with easier access to local products. In addition to the location, the former Safeway also has

The Evolution of the Co-op 1974 Starts as a Buyers Club

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1990

2008

Relocated to 5813 Buckeystown Pike at Pointe Plaza

Store exceeds 5-year sales projections in 2nd year of operation at new location

1981

2006

Incorporated and opened first storefront on Commerce Street

Relocated to 5728 Buckeystown Pike at Evergreen Square (current site)


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a site that meets the needs of the way we operate, as it can be difficult to find locations that can sustain the grocery business. What are the goals in expanding? In opening a second store, we hope to achieve the following in our community: Improved access and service Expanding our customer base, and thereby expanding the knowledge of the co-op model

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Expanding local food production with increased purchases from local farmers and food businesses New jobs and advancement opportunities for current employees Making our store on Buckeystown Pike less crowded, thereby making it feel more welcoming to new customers Making co-op operations more financially sustainable for the long-term

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Creating another welcoming space for our community and events This time of analysis includes a team of individuals and businesses who are working to ensure the project meets our needs: our commercial real estate broker Jonathan Warner of Warner Commercial; Marty Bates of Bates Architects and Gary Large of Waynesboro Construction on our Feasibility Design Team; Richard Griffin of the Office of Economic Development; and our attorney Greg Burgee of Miles & Stockbridge. We are thrilled to be working with our city, Mayor Michael O’Connor, and our owners on this exciting endeavor to provide fresh, local food to Frederick. Thank you for your questions, ideas, and concerns on this project. We would not be here if it weren’t for you.

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For more information, email Bob Thompson, General Manager: bthompson@commonmarket.coop

WINTER 2018 Study period ends. Begin Preferred Shared Campaign to help fund 7th Street Project

2016-2017 Second store site negotiations begin with a couple of options

2020 Second store opens

2014

SUMMER 2018

SPRING 2019

Store continues to grow. Board begins discussion of expansion

Secured option on second store site (7th Street) with 120-day study period; began due diligence, including market design and financial feasibility studies

7-month construction begins, followed with 1-2 months opening preparations

Jan

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Draft of Potential College Park Plaza Store (as of December, 2018)

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NEW OWNER PERK for 2019

How our filtration system works: Main Water Feed

3 Carbon Block Filter

1 Water Softner

FREE Reverse Osmosis

4

Filtered Drinking Water

Reverse Osmosis

2 Sediment Filter

As a 'thank-you' to our owners, we are offering free filtered water from our station located in the bulk department. Not an owner? Sign up today to take advantage of this and many other perks!

5 Holding Tank

Sediment Filter

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Clean Water. Happy Customer.

UV Light

January/February 2019 Spoonful  
New