of your Market
Healthy School Lunches
The Positive Power of Plants Top 5 Fall Foods
SEPT | OCT NEWSLETTER 2019
Common Market anniversaries are one of our favorite times of the year and this year we celebrate our 45th. I feel so lucky to have a chance on our anniversary to reflect on this special organization that Iâ€™ve been privileged to be a part of for the past years. Our anniversary brings me the opportunity to recognize and thank our founders and all the great people who came before us. Those Board members, managers, Owners, employees and shoppers who have been with us since the beginning or at least for a couple decades! The vision of a thriving food co-op was on the mind of our founders in 1974 and every day, we try to live up to be the ethical, positive, community-
owned business that they were trying to create together. These days, it seems more important than ever that co-ops exist to be a counterbalancing force to Wall Street driven activity that is so prevalent in our society. Our ethical underpinnings and values allow us to embody our Ownersâ€™ ideals of kindness, generosity and hospitality, caring for others, social responsibility and concern for community. The future for The Common Market is bright as we look forward to our expansion to 7th Street. These efforts will set the frame work to create a more positive impact in the greater Frederick area, with your support for the next 45 years and beyond!
Bob Thompson, General Manager
Design & Layout - Kayleigh Montgomery, Morganne Klein | Ad Sales & Owner Services - Michael Brown Classes & Education - Sophie Cochran | Contributors - Jen Adelman, Alie Pallat, National Co-op Grocers Contact firstname.lastname@example.org with contributions. Contact email@example.com 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 practitioner.
Annie Marshall Vice President
Stephanie Walker Treasurer
Evan Rosenberg Secretary
John Beutler David Cloutier Sibylle Mangum Lisa Williams Directors
My favorite Cooperative Principle is Number Seven: Concern for Community – Cooperatives work for the sustainable development of their communities through policies supported by the membership.
community –focuses on creating the advantages of health and prosperity for the many, rather than the traditional retail model of concentrating exclusively monetary advantage at the top.
(Yep, I really do have a favorite Principle!) The International Cooperative Alliance has a beautiful line which expresses the base of Principle Seven: “Human altruism and cooperation are founded on mutual advantage. It is hard-wired in our genes.”
The twin delights of all the extra space in our new 7th Street store and our wonderful, engaged Owners and shoppers, means that the field is wide open for new ideas on community service and engagement. We have lots of thoughts brewing on education, the arts, youth, and many other areas which we can nurture and enjoy together. Watch for forums and other idea collection vehicles this Winter to contribute to the conversation!
Mutual advantage means that the co-op—by means of Ownership, patronage rebates, careful stewardship of resources, purchasing from local producers, collaborating with local businesses, education, and a devoted commitment to the
Thank you so much for being a part of our Community.
Yours in cooperation,
Megan Schneebaum, President, The Common Market Board of Directors
goes digital! In our May/June issue of Spoonful we announced our plan to transition Spoonful to a digital format. We are always looking for new ways to improve our environmental impact, and decreasing the amount of paper used is one way we can make a positive contribution. While copies of Spoonful will still be available at the store, we will no longer automatically mail issues to our owners. So, if you'd like to keep receiving a print issue, please contact Owner Services at firstname.lastname@example.org.
Have a great idea fffor ? We want to hear from you!
Owners, take 10% off of one shopping trip of your choice in the month of
Our November/December themes are holidays, family, and giving back. Send your article and contribution ideas to email@example.com.
OWNERS, TAKE 10% OFF OF ONE SHOPPING TRIP OF YOUR CHOICE DURING THE WHOLE MONTH OF
October That's 2 OAD months in a row! Not an owner yet?
Sign up at the Customer Service desk in the store or online at www.commonmarket.coop/about/own-it
June Co-op Captain
Building Maintenance Associate - 3 years What do you like best about your job?
The many opportunities to learn new skills How has working at the Co-op affected your life?
It has expanded my cookbook.
July Co-op Captain
Produce Steward - 3 years What do you like best about your job?
I like working with produce and discovering new products. How has working at the Co-op affected your life?
What are some of your favorite products at the Co-op?
Working at the co-op has helped me fulfill my vegetarian goals/needs.
What is your favorite food to make?
I like papayas and all plant-based protein mix.
The Clif Bars
Anything on the grill
When you have 30 minutes of free time, how do you pass the time?
Working on photography or working
What is something you learned in the last week?
Millipedes appeared in the fossil records around 400 million years ago, making them some of the first animals to live on the land. If you could learn to do anything, what would it be?
I want to learn blacksmithing.
What is the one thing that should be taught in school that isn’t already?
Not sure, didn't go to school
What would you name the autobiography of your life?
Cold Beer & Corny Jokes: The Story of the Life of the Guy You're Going to Read About Where do you see yourself in 10 years?
What are some of your favorite products at the Co-op? What is your favorite food to make?
I enjoy making hummus wraps.
When you have 30 minutes of free time, how do you pass the time?
Checking social media
What brought you to the co-op?
The store's sustainability and eco-friendly efforts really attracted me. If you could learn to do anything, what would it be?
I would learn how to fly a plane.
What is the one thing that should be taught in school that isn’t already?
Basic financial management
What would you name the autobiography of your life?
The Come Up
Where do you see yourself in 10 years?
In 10 years I see myself owning a farm with animals.
Going Flow with the
Owner Tammy Brock
Style Meets Comfort at Pearl Clothing by Alie Pallat
The city of Frederick is known for being unique, and the shops that line Market and Patrick Streets have a quality all their own. They speak to Frederick’s eclectic feel and green lifestyle. Pearl Clothing is one of those shops. As a Common Market Community Partner, you know they sell quality items from socially responsible companies. But who are they really? We had the opportunity to meet with Tammy Brock, the owner of Pearl Clothing, and talk about her business and what makes it special. Pearl Clothing specializes in linen clothing. Linen is a very breathable and flowy material, making it perfect for Frederick. Since most clothing retailers only sell select linen items, it’s an incredibly specific type of clothing to sell exclusively. So, why dedicate a store to linen? “I’m a linen junkie,” Tammy revealed. “And I always knew I wanted to own a store that sold FLAX.” Linen is a completely natural fabric, dries easily, is breathable, and can even be hypo-allergenic. This makes Pearl Clothing a destination for those who want an easy-going yet versatile wardrobe. “I like to provide people with a place to buy natural fiber clothing,” Tammy said of her business. And those natural fibers are just as unique as Pearl Clothing. According to Tammy, the flax plant is fairly sustainable, and the FLAX products Pearl sells are made in womanowned factories in Lithuania. Other cotton and linen brands—Prairie Cotton and Cut Loose—are made in the United States. So not only can you be sure you are purchasing sustainable products, but you are also supporting products made in the United States.
Although from Frederick, Tammy moved away for a time and opened a store in Virginia in 2013. With family in the Frederick area, though, she eventually got homesick and knew she had to come back. She and her husband found a location in Downtown Frederick—their previous space— in 2016 and were there for two years before finding their current location. “We found a place where we can live and work,” Tammy explained. “My husband works from home and has an office in the back, and I can operate the store.” It sounds ideal. Though she maintains an interest in the store in Virginia, she spends much of her time in Frederick. Being such a unique store, you can find things at Pearl that you can’t find anywhere else. But what is it that really sets them apart? Customer service. “We like to provide people more of an experience,” Tammy said, noting that she prides herself on the boutique setting. And that’s just one way she connects to The Common Market. She says it feels like home: “I feel like that’s my customer.” “Pearls are my favorite gems,” Tammy said, explaining why she chose to name the business Pearl Clothing. “They are pure and simple, but classic. That’s how we like to think of the items we sell.” We are proud to partner with Pearl Clothing and join in efforts to make our community a more sustainable place to live. Pearl Clothing is located at 127 East Patrick Street in Downtown Frederick. www.pearlclothingmd.com
Let’s face it.
Our premium-quality products are based on 35 years of clinical research. The latest scientific studies determine our dosages and raw materials. Our quality control standards exceed FDA mandates, and every product is manufactured to GMP (Good Manufacturing Practice) guidelines. All of which makes Life Extension® supplements the gold standard of the industry.
We source only the best raw materials from the world’s most reputable suppliers. But we go one step further by using advanced analytical methods such as high-performance liquid chromatography and gas chromatography/mass spectrometry to verify purity as well as potency.
While commercial brands often emphasize lower cost by using sub-optimal doses and less-than-premium quality ingredients, we never choose our ingredients based on cost — so you know you’re getting the most nutritional potency for your dollar. What’s more, 99% of all our products are manufactured right here in the United States.
When you take something to improve your health, shouldn’t you insist on the very best? Choose premiumquality Life Extension supplements. Available at The Common Market.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
758.24B CommonMarket_Ad_0715.indd 1
7/22/15 3:28 PM
Top 5 Fall Foods here’s a peek at What we’re eager to enjoy this season:
1 Spaghetti Squash This versatile veggie can be prepared in lots of different ways, but is most often used as a gluten-free substitute for pasta. When it’s cooked, the ‘meat’ resembles strands of spaghetti!
2 Butternut Squash soup This classic fall soup can be made to satisfy anyone’s taste, from sweet to savory. Add ginger, apples, curry, or whatever your heart desires to create your own version of ‘comfort in a bowl.’
4 pears Autumn brings delicious pear varieties such as Bartlett, Anjou, Bosc, and more. These delightful fruits are a great source of vitamin C and fiber and can be used to enhance salads, desserts, and cheese plates.
5 sweet potatoes When it comes to sweet potatoes, the possibilities are endless! Simply roast them with butter and seasoning or experiment with sweet potato pizza crust and sweet potato quinoa cakes.
3 pot roast Chances are, you know someone with a killer pot roast recipe. This chillyweather go-to dish can be made in a slow cooker for an easy weeknight dinner.
Keeping it local! Fall is the perfect time for local produce at The Common Market! Peruse our 100% organic produce department or ask a Steward which items are available from local farms.
Back to School Special: Pack Better Bag Lunches By Mary Choate for NCG Brown Bag Lunches can get boring if they are the same old thing over and over again. Kids may trade to get a lunch that they find more fun to eat. For adults, boredom can lead to a trip to the vending machine or convenience store- a difficult place to find healthful choices. The solution is to mix it up with nutritious and fun choices from the Choose My Plate’s Healthy Eating Tips.
Think outside the bag To start thinking “outside the bag,” use the ideas below to put together a fun lunch that brown baggers of all ages will enjoy. Be sure to add your favorites to the list! Note: add a freezer pack and insulated bag to keep foods safe until lunch time.
Pick from these whole grains choices— pick one or two:
Vegetable choices—pick two or more 1/2 cup servings:
• • • • • •
• • • • • • • • • • •
Whole grain crackers Whole grain mini-bagel or pita bread Toasted whole grain English muffin Low fat granola in a one-quarter cup container Low fat bran muffin Whole grain rice or pasta salad
Three bean salad, with added beets and olives, dressed with balsamic vinegar and olive oil Hummus (garbanzo bean spread) Vegetable soup (1-cup) in a thermos or microwave safe container Baby carrots Celery sticks Cherry or grape tomatoes Cooked okra pods Cooked green beans Sweet pepper strips Cooked corn on the cob (6” ear = 1/2 cup; 8-9” ear = 1 cup) Salad (1-cup) with one tablespoon of dressing
Fruit choices—pick one: • • • •
Favorite fall apples Dried fruit packed in a one-quarter cup container Frozen berries packed in a one-half cup container (they thaw by lunchtime) One-cup 100% juice
Dairy/high calcium choices—pick one: • • • • • •
Chocolate milk or calcium-fortified soy milk Yogurt String cheese Light cheese rounds or triangle wedges High calcium hot cocoa packet or already made up in a thermos Pudding
Protein choices—pick one: • Turkey or chicken breast or roast beef slices • Canned tuna, salmon, or other fish • Bean salad or spread from above (beans count as protein AND vegetable) • Flavored baked tofu or tempeh chunks • Chunky peanut butter, sunflower seed or almond butter
You can create delicious combinations, for example:
• Whole grain crackers and cheese, chicken and vegetable soup in a thermos, a serving of celery sticks, chocolate milk to drink, and a Ginger Gold apple. • Three-bean salad with grape tomatoes, low fat bran muffin, and thawed frozen fruit topped with yogurt. • Toasted whole grain English muffin with tomato, turkey, and low fat cheese with 100% grape juice to drink. Brown bag lunches won’t be boring anymore! Printed with permission from the Hanover Consumer Cooperative Society, Inc. Copyright 2010.
Eco-Friendly Lunches All those brown bags and ziplocks got you down? The Common Market has got you covered with reusable sandwich bags, insulated lunch sacks, thermoses, and more.
Oct 2019 11
CLASSES + EVENTS 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.
BACKYARD AGRICULTURE For the first-time gardener or avid green thumb to explore the potential in one's own backyard.
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.
EVENT Exciting happenings at the co-op and around town.
september Introduction to Immune Tonics
with Nadarra Leigh Saturday, September 7 | 1PM - 3PM $25, 20% off for owners
In this workshop you will explore ways to stimulate, strengthen, and support your immune system. Learn how to use immunostimulants, tonics, and immonomodulators to stay healthy. Practice making your own immune stimulants and tonics, such as a fire cider, garlic throat treatment, and an immune boosting tea blend. You will take home a fire cider tonic preparation and an immune milk powder to supplement your home apothecary.
In the Street
Saturday, September 14 | 11AM - 5PM We love our hometown, and we hope that you do too. Visit us at In the Street in Downtown Frederick on September 14 from 11 a.m. to 5 p.m., on the Health & Wellness block, for giveaways and family fun. #LocalStartsHere
The Great Ownerfest Cookout 2019 with The Common Market Saturday, September 21 | 12PM - 3PM FREE
Owners play a huge role at The Common Market, which is why we take the opportunity every year to celebrate them. On Saturday, September 21st, from 12 to 3 p.m., The Common Market is hosting its annual owner meeting: OwnerFest! OwnerFest is exactly as it sounds—a festival celebrating owners. The event is family-friendly and open to the public, providing an opportunity for those who may be interested in becoming owners to see what the excitement is all about. We are also celebrating our 45th anniversary as a co-op, and we invite our owners to join us for tasty food samples, live music entertainment, kid’s activities, giveaways, and more!
Be sure to stop by our tent on First Saturdays in Downtown Frederick! Our tent is located at 30 N. Market Street next to Isabella’s Taverna and Tapas Bar.
Sharpen While You Shop
with Rod's Sharpening Service Sunday, September 29 | 11AM - 5PM Get those knives and other utensils sharpened while you shop by Rod’s Sharpening Service on our patio! If you’re a Common Market owner, simply show your ownership card to receive $1 off each item! Knives (per blade), scissors, & most garden tools $7, beauty salon/pet grooming shears $25, straight razors $20 Rod is an award-winning knife sharpener. He won second place in a national sharpening content sponsored by Sharpener’s Report.
october Recycling: The Basics and Beyond! with Annmarie Creamer Saturday, October 5 | 1PM - 3PM FREE, RSVP requested
Protect natural resources by learning about recycling, composting, and waste reduction with Recycling 101, a crash course led by one of Frederick County Government’s Recycling Officials. This class will cover how to recycle effectively, what can be recycled in Frederick County, and the impact of plastics and non-recyclable goods in our waste stream. Learn how what you do at home is part of a global industry. Participants may bring in packaging or material samples they have questions about. This class fills up fast, so reserve your seat today!
Gin Making 101: Botanicals and Flavors* [OFFSITE]
with McClintock Distilling Wednesday, October 9 | 6PM - 8PM $20, 20% off for owners
Students will learn about the history and production process of making gin at the historic McClintock Distilling production facility. Afterwards, students will get a chance to sample and smell individual botanicals and learn about taste profiles of different styles of gins. Finally, students will be able to make their own custom gin blend of botanicals to take home and make their own compound gin. *Must be 21 years old or older to participate
Got an idea for a class? We want to hear from you!
Email your suggestions to firstname.lastname@example.org
Acupressure for Pain Relief and SelfHealing with Jenna Rucker Wednesday, October 16 | 6PM - 7:30PM
Durango Dog Company
$20, 20% off for owners
Do you suffer from chronic headaches, neck tension, or shoulder and back pain? Are you tired of resorting to over-the-counter medication? In this class, you will gain an understanding of what acupressure is and how to use it for self-healing and to relieve common musculoskeletal pain.
Cooking with Nutritionist: Whole30® with Cheryle McKee Saturday, October 19 | 1PM - 3PM $20, 20% off for owners
Do you want to learn how to do Whole30 right? From breakfast to dinner to desserts and snacks, local Nutritionist Cheryle McKee will teach you how to make your Whole30 lifestyle simple and delicious.
Hands-on Kimchi Making
with Sweet Farm Wednesday, October 23 | 6PM - 8PM $30, 20% off for owners
Calling all kimchi lovers! Come learn how make fresh kimchi from scratch with customizable flavors to your liking. You will be provided with the freshest ingredients, compliments of The Common Market. All you need to bring to the class is 1 wide-mouth, quart jar. Your personalized recipe can be tailored to suit all tastes and dietary restrictions. Space is limited, so sign up today!
Kombucha Making 101
with Hex Ferments Saturday, October 26 | 1PM - 3PM $30, 20% off for owners
Are you ready to start brewing your own Kombucha at home? This class is an introduction to home kombucha brewing. We will go over kombucha brewing basics including ideas for experimenting with teas, herbs, fruits, and vegetables - and bottle conditioning techniques to name a few. You’ll get to taste HEX kombucha flavors and leave with everything needed to brew your own kombucha at home. Seasoned home brewers also welcome. Bring your questions!
Owners receive 30% discount on the Roving Water Bowl. **Owners only code** Use promo code OWNER at checkout.
Why we stand by Durango Dog Company: Durango’s mission and commitment is to provide the very best dog treat with limited ingredients from small and/or employee owned businesses to create healthy, wholesome treats that all dogs will enjoy and dog parents can feel good about.
www.durangodogcompany.com Register for our classes in the comfort of your own home! www.commonmarket. coop/classes-events/
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.
Oct 2019 13
45 years of your Market The Great
2019 9.21.19 Free to attend
This year, we are celebrating 45 years of serving our community through delicious, nutritious, natural, and organic foods. Our founders wanted to provide our community with a place to get healthy, whole foods at good prices, and they set the stage for what our local co-op is today. So come celebrate 45 years of supporting Frederick's local food economy at Ownerfest, our co-op's annual meeting, on September 21st from noon to 3 p.m. You and your family can enjoy food, games, and more while we celebrate the Owners and customers that have made these 45 years possible.
ORGAN I C
HANDCRAFTED, SMALL BATCHES OF DELICIOUS
NUTS SEEDS DRIED FRUIT
Keepinâ€™ It Real www.TierraFarm.com
the pawpaw Marylandâ€™s Own Piece of the Tropics by Alie Pallat
e might be popular for the mushroom classes he instructs through the Common Market, but Michael Judd is about more than fungi. A plantsman and permaculturalist, he is passionate about regenerative agriculture. (Regenerative agriculture is the term being used for planting in a way that ensures the surrounding land and ecology are also getting a reboot.) His previous book, Edible Landscaping with a Permaculture Twist, focused on landscaping with edible plants, encouraing readers to not only garden, but garden delicious edible plants. His latest book, For The Love Of Pawpaws, focuses on the unique pawpaw fruit and how you can get behind these plants, even if you’re just beginning your regenerative agriculture journey.
it when it’s just beginning to ripen, you might have two to three days to enjoy it. If you refrigerate it, you could get a couple of weeks out of it.” Though it can take five years to see fruit from your own planted pawpaw tree, you’ll be able to enjoy them for years to come. Plus, you can feel a sense of pride every time you eat your very own fruit. Truly, the book is a how-to guide on the pawpaw, from horticulture and permaculture to growing and recipes. It celebrates the unique fruit, while also encouraging readers to try something that might be new to them.
According to Michael, pawpaws are North America’s largest native fruit and have been around for over 50 million years. One reason they’re such a unique fruit is because they are the only native tropical fruit, having migrated north. “They’re native to 26 states,” said Michael, “so it’s literally a tropical fruit that has adapted to living here. There’s really nothing else like it.” Michael, who lived in the tropics for 20 years, says it’s his favorite fruit. You may see these trees growing in the shade along the C&O Canal, and while you can sometimes find good-tasting fruit from these sources, it’s often hit and miss. But when you grow it in full sun, you could be surprised at the fruit you may reap. “We can get really good production,” Michael said, “up to 50 pounds per tree of large mango-sized fruits that have a flavor profile of pineapple, banana, and mango, with a custard base.” So it’s like being able to grow your own dessert! With a full amino acid count, you’re even getting in a ton of nutrients with just one pawpaw. Since it’s so unique, he loves celebrating the fruit and all of its uses. “One of the reasons I created the book was to show its potential,” Michael said. And, really, his book is the first of its kind since there isn’t a whole lot out there on what a pawpaw is or how to enjoy it. So, while he does talk about horticulture in the book, he also dedicates time to showing readers how to harvest the fruit and recipes for using it. If you’re passionate about buying local, the pawpaw is perfect. “It’s a hyper local fruit,” Michael explained, so it’s something you may be able to find at a farmer’s market or through Michael himself at their annual PawPaw Festival. And if you’re a fan of the slow food movement, pawpaws are right up your alley since they’re a perfect example. Unfortunately, if you plan to get your hands on this fruit, be prepared for quick use or freezing. “It doesn’t have a shelf life,” Michael said, “so picking
Michael Judd is a permaculture designer and natural builder living in the Appalachian foothills of Frederick, Maryland. Michael is the author of Edible Landscaping with a Permaculture Twist, a popular how-to manual on creating productive and beautiful landscapes. The Judd’s Long Creek Homestead is 25 acres of mixed woodland, food forests, gardens, and nursery designed for experimentation and education.
More from Michael Learn more about the Judd homestead, the Pawpaw festival, and order copies of Edible Landscaping and For the Love of PawPaws at www.ecologiadesign.com Also, be sure to celebrate National PawPaw day on September 19th!
Oct 2019 17
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Oct 2019 19
Whole Foods: The Positive Power of Plants By Jen Adelman
You may have seen the headlines in recent months--2019 has been dubbed “The Year of the Vegan” by media outlets. Recent headlines trumpeted the release of plant-based burgers in fast food chains around the country, and our health information is peppered with words like “reducetarian,” “omnivore,” “glycemic index,” and “ultra-processed.” Although there is no one-sizefits-all approach to eating, there is one overarching way of eating, one dietary pattern, that has proven time and again to be effective for improved health and longevity. That is a whole-foods, plant-based diet (WFPB for short). Strict adherence is vegan in that animal-based foods are eliminated, but WFPB is specific in prioritizing foods in their most whole, natural form, and packaged, processed foods are avoided. Also, it is a “diet” in the traditional sense, referring to a long-term eating pattern that is at once sustainable and beneficial for long-term health. It is not a temporary weight loss regimen. It is an evolution in how one thinks about and approaches food and eating, a lifestyle change, and an educational process. Who should eat this way? This way of eating is wholly appropriate for athletes and pregnant women, children and older adults, and especially those at risk for or suffering from chronic disease. Whether preventing disease or fueling an athlete’s recovery, a WFPB diet is supported by abundant scientific evidence as the way of eating most beneficial for long-term health across the human lifespan.
Nutrient needs change over life stages, but food intake can generally be modified to accommodate shifting nutrient requirements. Why are whole, plant-based foods so beneficial? The foods we choose matter. Every meal, every bite is advocacy for one choice and not for an alternative choice. Why do we eat the foods we do? Whole plant-based foods provide the most complete and comprehensive package of nutrients to not only avoid disease, but also for longer and better lives. A varied WFPB diet provides vitamins, minerals, plant compounds (like antioxidants), protein, fiber, water, and so much more. Choosing WFPB also reduces or eliminates meat and dairy consumption, and thereby cuts risks for heart disease, high blood pressure, type 2 diabetes, several types of cancer, autoimmune conditions, and inflammation. And that’s not all! Focusing on whole plant foods contributes far less to climate change, is kind to animals, and is friendlier to the environment. What is (and is not) on the WFPB menu? Following a WFPB diet means choosing real, whole foods that abound in your local grocery store or seasonal farm market. These come and can be prepared in a variety of forms, from raw, frozen, canned, boiled, baked, roasted, and dried. Borrowing from Dr. Michael Greger’s “Daily Dozen”, the following are foods and serving recommendations for a balanced WFPB diet.
Try easy food swaps. Fill tacos or a wrap with brown rice, beans, and sautéed veggies instead of meat. Swap beef burgers for black bean burgers on the grill. Make simple food additions. Add nutrients in with shredded carrots in your favorite pasta sauce, or replace half of your spaghetti with zucchini noodles. Serve thick stews over a bed of hearty greens. Focus your shopping in produce and bulk aisles. In a large American grocery store, there may be as many as 50,000 food items available. Wow! Whole plant-based foods can be found primarily in the produce, bulk, healthy foods, and frozen foods aisles.
Foods to focus on:
Cruciferous vegetables (1 serving: ½ cup of chopped vegetables) Other vegetables (2 servings: ½ cup of raw or cooked non-leafy vegetables) Leafy greens (2 servings: 1 cup of raw greens, or ½ cup of cooked greens) Berries (1 serving: ½ cup fresh or frozen berries or ¼ cup dried fruit) Other Fruits (3 servings: medium-sized fruit) Whole grains (3 servings: ½ cup of cooked grains or pasta or 1 whole-grain tortilla/slice of bread) Beans and legumes (3 servings: ½ cup of cooked beans/legumes) Nuts (1 serving: ¼ cup of nuts or seeds, or 2 T. of nut/seed butter) Flaxseeds (1 serving: 1 T. of ground flaxseeds) Spices (1 serving: ¼-t. turmeric, plus unlimited sodium-free herbs and spices) Beverages (5 servings: 12 oz. of mostly water, with green tea or coffee)
Tune into food labeling. The nutrition facts panel and ingredient list will tell you everything you need to know. Apply the “apple test” as I call it: is it an apple (whole), applesauce (processed), or apple-flavored sugary cereal (ultra-processed)? Choose foods over supplements. The more whole foods you eat, the fewer supplements you will need. Aim to get the bulk of your nutrients from foods. Daily vitamin B12 and vitamin D is recommended to round out a varied WFPB diet, either from fortified foods or supplements. Adopting a Meatless Monday is a great way to incorporate plant-based foods into your mealtime routine. Preparation can be tremendously helpful, and I recommend carrying some easy portable foods with you when you are away from home. Once you learn it, you know it. Do not trust the food companies to make your health choices; you are your own best advocate. Just think: starting with one change today, and compounding changes each week or month over a year can lead to great progress. And go!
Dr. Michael Greger, NutritionFacts.org, How Not to Die, How Not to Die Cookbook, and How Not to Diet (coming December 2019)
*Note that Dr. Greger also includes exercise in the Daily Dozen list.
Dr. T. Colin Campbell, The China Study, Whole: Rethinking the Science of Nutrition, Whole Food, Plant-Based Guide (online)
Foods to reduce/avoid:
Dr. Caldwell Esselstyn, Prevent and Reverse Heart Disease and Prevent and Reverse Heart Disease Cookbook
Added sugars, sodium, and fats
Processed and ultra-processed foods made from refined grains (white flours, white rice) Fried foods
Dr. Neal Barnard, Physicians Committee for Responsible Medicine (PCRM.org), “Exam Room” podcast Dr. Dean Ornish, UnDo It!
Oct 2019 21
Sweet Potato Taco Bowl Recipe by Jen Adelman
About the Author Jennifer Adelman earned her M.S. in nutrition education from American University and a certification from Cornell University. She is passionate about spreading the empowering message that food is medicine. Jen is a long-time Owner of The Common Market. Here's what she has to say about the co-op: "I am often quoted as saying "I would live at Common Market if I could." We've watched the store grow over the years, and couldn't be more excited about the coming second location! My reasons for shopping at The Common Market are simple and important for our family: regardless of whether I shop or eat there (or both), I leave knowing I've done something great for the local economy, the environment, and for my own health. What could be better than that?!"
Enjoy as a savory breakfast, or inside a wrap or atop greens for lunch or dinner!
ay l P o G
1 c. brown rice 1 c. black or pinto beans 1 c. sweet corn, fresh or frozen 1 c. cubed, boiled sweet potato ½ c. prepared salsa ½ avocado, sliced or cubed
Heat ingredients as desired, arrange individually into bowls, toss and eat.
RAFT•CANOE•KAYAK•TUBE •BIKE RV, Tent Camping and Cabins
along the Potomac River and C&O Canal at Brunswick, MD
Serves 2. 400 calories per serving, with 17g fat and 19g plant-based protein.
RiverTrail.com • 301-834-9950
FLAX Cut Loose & more
Unstructured Style 127 East Patrick Street 240.405.4518
Petite to Generous Sizes
email@example.com pearlclothingmd on Facebook and Instagram
45 years of your Market The Great
2019 9.21.19 Free to attend
EVERYONE WELCOME, Owners & Shoppers
food - music - games - prizes Music, mingling, local fare, and kid's activities including a wooden racecar derby & rock painting
Introduction of Board Directors Co-op Board of Directors Election Results Treasurer's Report including Patronage Rebate update Board President's Report Recognition of Co-op Founders Be sure to stick around for lots of prizes and giveaways! M U S I C BY
w w w. s w e e t s o m e t h i n g j a z z . c o m
ASL interpreting for deaf guests will be provided.