Spoonful - Sept/Oct 2021

co-ops are for

everyone Celebrate Co-op Month with Us

SEP | OCT NEWSLETTER 2021

Fall Immune System Support Fair Trade Month Maryland Microgreens

Hello Spoonful Readers! As we approach autumn and say goodbye to summer, I want to call out a few things to celebrate and a few things to look forward to during September and October.

CELEBRATIONS First off, it is the one-year anniversary of our 7th St location. Time surely does fly when you’re working hard and having fun - it’s hard to imagine having a successful expansion without all the hard work of our employees and partners and without the support of our Owners, Board members, and community.

A few other things to celebrate and be thankful for: • Growing our employee base by about 85% in the past year.

• Growing our local suppliers by about 50% in the past year.

• Increasing minimum wage and general living wages to our employees.

• Making healthy food more accessible through various pricing initiatives.

• Decreasing overall waste by increasing our recycling programs.

• Steadily increasing our sales and our footprint in the community.

WHAT TO LOOK FORWARD TO In addition to seasonal changes in produce and other local products, September and October welcome National Co-op month and Fair Trade month, two events that are close to our hearts and would like to highlight with you all.

• National Co-op Month: Stronger Together Through Diversity, Equity, and Inclusion.

National Co-op Month brings about a time to reflect on all the benefits a Co-op brings to its members and community. Being a member-owned business, a Coop’s decision making, and operations tie back directly to the community they are part of. This is not a new concept, but we would like this to be the new normal for how communities shop and live.

• Fairtrade Month Supporting and carrying Fair Trade products is an integral part of who we are and what we stand for.

For those that may be unfamiliar, Fair Trade products are backed by certification and help ensure that the producers, farmers, and workers associated with those products in developing countries are entering into equitable trade agreements. When purchasing Fair Trade products, you know that you are helping to improve the lives of those people who might otherwise not receive the most just trade agreements. In addition, Fair Trade employers pay their employees a more livable wage than would otherwise be provided.

All of this plus the fact that the premium paid for products is often reinvested in the local communities in various forms (e.g., building wells, schools, hospitals etc.) is why we are passionate about supporting Fair Trade products. Next time you are in the store be on the lookout for products with the Fair Trade sign and associated specials!

Keep it Local, Frederick!

Thank you for your support,

Román Diaz, General Manager

Editor & Ad Sales - Susan Schulman | Design & Layout - Kayleigh Montgomery-Morris, Lauren Wolff Classes & Education & Owner Services - Libby Nuss Contributors - Jen Young, welcometothetable.coop Contact marketing@commonmarket.coop with contributions. Contact sschulman@commonmarket.coop 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.

BOARD OF

DIRECTORS Megan Schneebaum President

Annie Marshall Vice President

Stephanie Walker Treasurer

John Clarke Secretary

John Beutler Zoë Brittain Alecks Moss Evan Rosenberg Robert Wolpert Directors

SEP

OC T

23

28

The Common Market Board of Directors meets monthly via Zoom.

All are welcome to attend. To receive Zoom link, RSVP on our events page by 12PM on the day of the meeting.

October is Co-op Month! How delightful, that, in a world of National Left Sock Days and Celebration of Fried Onions Weeks, we get a whole MONTH for co-ops! (I feel pretty reverential about fried onions, though, so I’m definitely not knocking any Celebrations of their goodness.)

The Cooperative Network tells us that Co-op Month has been a “nationally recognized celebration since 1964, when US Secretary of Agriculture Orville Freeman, a former Minnesota governor, proclaimed October Coop Month.” Orville was affirming a tradition dating back to the 1930s, when various communities and states began to observe Co-op Month with all kinds of festivities, special events, sales - and recognition of the very cool thing we’ve got going here.

Co-ops start when people have a need, and band together to get that need met. As an individual dairy farmer, you couldn’t really ship milk without a dairy co-op, and the principle extends to sectors including

finance, childcare, electric utilities, and, of course, grocery stores!

The National Cooperative Business Association is having their annual cross-sector co-op conference in October, and the theme is “Embracing Our Co-op Identity.” If you’ll allow me another quote, they say it beautifully, “Whether working to dismantle racism, build resilience in the face of climate change or preserve small businesses during a pandemic, last year reminded us that cooperatives have the greatest impact when cooperators live up to their values and principles.”

I know I write about it often, but I really want you to remember that YOU are a cooperator. You are an Owner of this co-op. You’ve shown patience and care for Staff and the community during a tough year and a half. You have lived up to the Cooperative Values and Principles, and your Board salutes you during Co-op Month!

In gratitude and cooperation,

Annie Marshall, Board Vice President, The Common Market Board of Directors

Owners, it's time to It's election season at the Co-op! Now is the time to elect new members to your Board of Directors.

Lynn Brantley is the only candidate running this season; her impressive bio is on the right side of this page. We encourage you to get to know your Board and to exercise your right to vote! Paper ballots in the form of a postcard were mailed to all Owners mid-August. Ballot boxes, along with additional extra paper ballots, will be available at each store’s Customer Service desk starting Tuesday, August 17th.

Below are some frequently asked questions: 1. Why is there an election with only one candidate?

Some years we see more Owners step up to be considered for the Board, and other years we see fewer. This year just happens to be a year where we have one.

2. What if I can’t come into the store to vote my ballot?

Please contact Ownerservices@commonmarket. coop for instructions on how to vote by email.

3. When does the election end?

9:00 pm September 9, 2021.

4. Who counts the votes & verifies the ballots?

The Board Development Committee with support from Owner Services and Marketing.

5. When will the results be announced?

At the Common Market Co-op Annual Meeting held virtually on September 18.

6. Other questions?

Please direct all questions to Ownerservices@ commonmarket.coop (301) 663-3416 (ext. 112).

Look for this postcard in your mailbox

2021

Cast your vote by 9:00 pm September 9, 2021 4

to e

Lynn Brantley's Bio: Lynn Brantley has lived in Frederick for over 5 years after spending 46 years in the Washington area. She has a deep appreciation for the beautiful farmland in Frederick County. This appreciation was fostered as she grew up in Pennsylvania Dutch country visiting her grandparents' farm.

Throughout her career, Lynn directed Prince George's County Community Ministries Food Outreach Program. She also initiated and helped create The Capital Area Food Bank in Washington, DC and served as it’s CEO from 1980 –2012. Annually the Capital Area Food Bank distributed an average of 36 million pounds of food, half of which was fresh produce, to 500 organizations in the DC area.

Through the Food Bank she contributed and managed many other programs some of which included: working with the Chesapeake Bay Foundation's Farm in Upper Marlboro that grew 30 acres of organic veggies for low income populations, instituting a nutrition education program, starting a farmers market in Ward 7, implementing a food stamp outreach program, developing an 18,000 person volunteer program which included work release prisoners, raising 45 million dollars to build a 127,000 ft. warehouse, seeking and receiving a million dollars in donations to install solar panels on the new facility, and establishing a 15,000ft satellite warehouse in Northern Virginia.

Lynn connects deeply to the Common Market’s mission to provide local food that supports the Frederick community and local farmers. She is a proponent of diversity, equity, and inclusion initiatives and has demonstrated this commitment in her previous roles. Lynn also values Common Market’s community education programs and commitment to sustainable agriculture for the betterment of our community and planet.

Route 85

7th Street

Philip

Ronke

Salad Prep/Dishwasher What is your current position and how long have you worked at the Co-op?

I am the dishwasher; it is my job to ensure that dishes and utensils used in the kitchen are sanitary and to ensure the same for the seating areas. I also make salads and other GNG items. I have been here for 15 months!

What brought you to the Co-op?

I wasn't happy at my previous job. My mom was working here at the time and suggested that I apply for a position. Nearly two years later, I think I made the right decision!

What do you like best about your job?

I love my co-workers! We’ve got a great team of people in the café right now, though I do miss the bakers! I also love the sense of accomplishment at the end of each shift.

How has working at the co-op affected your life?

It’s made me much better team player and worker and it has made me much more outgoing!

What are some of your favorite products at the Co-op?

The Maine Root bottled sodas are excellent as is the Field Day Lime Sparkling Water. I also love the Palacios Chorizo, great as a snack or part of a larger meal!

What is your favorite food to make?

Either hummus (very involved, but when you get it right, so worth it) or Mexican Street Corn (delicious!!).

When you have 30 minutes of free time, how do you pass the time?

Barista

What is your current position and how long have you worked at the Co-op?

I am in my second month working at the Co-op as a Café Barista. We make coffee drinks and smaller made to order food items. We’re quite literally a little local café living inside of you grocery store.

What brought you to the Co-op?

I’ve always enjoyed shopping at Common Market Route 85 while growing up in Frederick. I was super excited to find they were expand-ing and hiring as I moved back home.

What do you like best about your job?

I love that our co-op is community owned because we work for ourselves rather then a singular corporate owner. It is a more people orientated atmosphere.

How has working at the co-op affected your life?

Working here has changed the way I look at food and encourages me to shop local!

What are some of your favorite products at the Co-op?

I am currently loving the Culina Coconut Yogurt!

It is one of the best dairy-free yogurts I have tried.

Its fair trade and female owned as well!

What is your favorite food to make?

Soup! I truly believe I could turn anything into soup.

When you have 30 minutes of free time, how do you pass the time?

Doing a short yoga or ballet barre. Not too great at yoga but I've studied ballet for 17 years!

I usually listen to music or chat with friends

Sep

Oct 2021

5

OCTOBER

Don't forget to vote! Look for this postcard in your mailbox and drop off at either store location.

Voting ends September 9th.

A Fresh Look for Common Market on Rt. 85 What better way to spruce up the planters and celebrate our Rt. 85 café, than a visit from local muralist, Cecile Madonna of Lola Love Letter! We are infatuated with her beautiful hand-lettered designs and heartfelt messaging. Stop by to enjoy the art, the beautiful fall weather, and of course the fresh salad bar, made in house soups, and coffee, juice, & smoothie bar!

6

2021

Happy Anniversary to Us! It is almost unimaginable to think that one year ago we were planning the ribbon-cutting ceremony for our second Common Market Co-op store located in downtown Frederick on 7th Street. At that time, we were truly navigating uncharted territory – having a celebration in the midst of pandemic-driven mask mandates. Here we are one year later, still finding ourselves operating with extreme caution. But we do want to recognize the occasion, not only to acknowledge our wins, but to also thank our extremely loyal and supportive Staff members at both store locations, Board of Directors, Investors, Owners and Customers, without whom none of this would have been possible.

SEP

16

Join us for cakes from our bakery team, twice during the day: Thursday, September 16 927 W. 7th St, Frederick, MD 21701 11 AM – 1 PM 4 PM – 6 PM traditional, vegan, & gf options available

A Note About

While we were so excited to bring back Ownerfest this year, the current COVID-19 numbers in our area caused us to reevaluate our plans. An Owner survey solidified the decision to not hold an in-person event in 2021.

We've decided to focus on the safety of our Owners, customers, vendors, and staff, and to forgo our Ownerfest celebration this year.

Virtual Annual Meeting September 18 • 4PM

Please disregard any prior event information you've seen thus far. Instead, we encourage you to attend our Virtual Annual Meeting, to be held via Zoom on Saturday, September 18th from 4 -5 PM. Join us as our Board of Directors addresses our community of Owners, meet our new Board member, enter to win raffles including store gift cards, product baskets and more! Visit our events page to RSVP and receive your meeting link.

www.commonmarket.coop/classes-events/

Local Farm

SPOTLIGHT MARYLAND MICROGREENS Monrovia, MD Maryland Microgreens is taking fresh produce to a whole new level! Their indoor vertical farm, located in Monrovia, Maryland uses innovative aquaponic technology. This allows super healthy plants to grow in a controlled, self-sustainable environment requiring no fertilizers, no pesticides, and no soil, just pure H2O. All seeds are non-GMO and/or organic. They are grown on recycled organic coconut fiber in food grade containers.

Microgreens: What are they?

Microgreens are a tiny form of young edible greens produced from vegetables, herbs or other plants. They generally range in size from one to three inches tall on a single central stem.

Microgreens add a beautiful garnish to prepared dishes, on salads, as a stand alone mound of greens, or in soups and sandwiches. The flavor from the tiny greens is bright and they are loaded with nutritional value--from four to forty times more nutritionally density than their mature counterparts.

What's That Fuzz?

Root hairs are part of the root system, reaching out looking for water and nutrients to deliver to the growing plant.

Root hairs are white and fuzzy and may be confused for mold when in fact they are just part of the growing plant.

Maryland Microgreens are delivered to The Common Market with roots attached to insure freshness. Look for leek, broccoli, and radish greens in our produce cooler.

They stay fresh in easy-to-maintain living trays for days, ready to be harvested on demand--truly farm to fork!

Visit www.marylandmicrogreens for more information.

8

Just in time for Back to School: September is National Family Meals Month!

With the goal of inspiring families to eat at home together more often, the Common Market is proud to celebrate National Family Meals Month™ in September! During September, we encourage families of all shapes and sizes to prepare and enjoy just one more meal together per week using the following simple, healthy meal solutions to help make that happen.

Did you know that numerous studies underscore the long-term health, academic, and societal benefits of consistently eating together as a family? Homecooked meals nourish the spirit, brain, and health of all family members. Not to mention, people who frequently cook at home eat fewer, healthier calories.

Additionally, regular family meals are linked to the

kinds of outcomes that we all want for our children: higher grades and self-esteem, healthier eating habits, and less risky behavior.

However, according to a 2013 Harris poll, only 30 percent of American families share dinner every night. Why is this? Yes, juggling jobs, kids and the demands of a busy, modern life often come at the expense of family mealtime at home. But this doesn’t need to be the case. Let Common Market be your ally—the solution to your mealtime dilemma. We are committed to helping your family eat well together to be well together and have these resources to bring to the table:

So, as the new school year starts, we challenge you to renew your commitment to creating and serving meals at home that nourish your kids and help them flourish for life. Share your own family meal experiences, adventures, and solutions within your social channels. And remember, use the hashtag #familymealsmonth and #commonmarketcoopeats to be part of the conversation!

Adapted from www.fmi.org 'Source Note: Cornell University College of Human Ecology Department of Policy Analysis and Management: Do Family Meals Really Make a Difference?, Eliza Cook, Rachel Dunifon. 2012; Accessed [date], http://www.human.cornell. e d u /p a m /o u t r e a c h /u p l o a d / Family-Mealtimes-2.pdf.

co-ops are for

everyone

O

ctober is Co-op Month, and that got us thinking about how far we've come. The Common Market was created in 1974 by Randy and Francy Williams as a buying club that operated out of their home. Through the dedication of volunteers who drove to warehouses to pick up bulk goods, staffed the cash box, and believed in the Cooperative Principles (these are guidelines that govern the way we and all cooperatives operate), the buying club was able to thrive and expand. Fast forward to 2021, we are a thriving co-op with two locations, both supplying our community with fresh, local foods!

We are proud to be part of a movement that proves respecting people is good for business.

Millions of consumers around the globe have joined cooperatives for many reasons, including finding that they fill a need for housing, electricity, food, insurance and financial services…the list is endless. What attracts people to cooperation is that their co-ops operate on their behalf with honesty, fairness, and transparency—they are based on values not unlike those people aspire to for themselves: self-responsibility, democracy, equality, and social responsibility. In the United States, 30,000 co-ops provide two million jobs, and one of

10

every four people is a member of a cooperative.

These values connect us. Co-ops foster real relationships with their customers by providing service rooted in community. It’s all about trust.

For example, at Just Food Co-op in Northfield, Minn., they actively support and seek out local farmers, wherein they have a handshake agreement to buy their products each season. The farmers know that the co-op will keep its word, and Just Food shoppers can expect the highest-quality food grown with integrity. At food co-ops, it's not uncommon for customers to know the real people who stand behind the products available.

Cooperative values also transcend co-op size.

It doesn’t matter whether your cooperative is so large that it employs thousands of people, or so small you can fit everyone involved in a single room; co-op values remain the same.

The outdoor adventure retailer REI (Recreational Equipment, Inc.) is the largest consumer coop in America with 17 million members. Their size allows them to act on their ideals in places all across the country. This has a big impact. In addition to adhering to the stated co-op values,

Adapted from an article from the NCG website www.welcometothetable.coop

they also take them one step further by actively protecting the environment. That’s what coops do. They strive to go above and beyond to do what’s right. At REI, how they operate their stores, the products they carry, and the millions of dollars they have donated to safeguard forests, lakes and prairies, have the end goal of preserving natural spaces and keeping the earth a better place for everyone. The Common Market holds these same values and continues to expand our recycling options and sustainability practices, doing our part to protect our environment.

The food co-ops that make up National Co+op Grocers (a national co-op of Cooperative grocery stores which The Common Market belongs to) have over 1.3 million members across a "virtual chain" of 148 retail food co-ops nationwide.

Collectively, food co-ops have a strong social and economic impact. They work with an average of 157 local farmers and producers (compared with 65 for conventional grocers). They contribute to the community with high levels of charitable giving, an average of 13% (compared to 4% for conventional grocers). Plus food co-ops generate more money for their local economy—1.5 times more than conventional grocers. Find more info on how food co-ops do things differently and the impact they have in National Co-op Grocers' Healthy Foods, Healthy Communities post. (https://www.welcometothetable. coop/article/you-are-co-op-difference)

The seven Co-op Principles: (the guidelines that govern the way we and other cooperative businesses operate.)

1. voluntary & open membership We are a voluntary organization, open to all persons without discrimination. Anyone over 18 can become an Owner of the co-op and enjoy the perks. We value each and every one of our beloved Owners!.

2. democratic member control you have a voice in the co-op and as an Owner, you exercise this right when you vote for your Board of Directors or go the extra mile to become a candidate! Our Board of Directors have a lot of say in how we operate and help us make sure we’re maintaining the morals and values of the co-op in our everyday practices.

3. member economic participation All Owners pay an equal amount to own a piece of the co-op. This helps us run things in a democratic way, and ensures that we invest in

Co-ops demonstrate their commitment to ethics by extending them in an ever widening circle.

When a co-op makes a profit, you can be assured it was gained through fair business practices, and in most cases, any surplus is reinvested in the coop or shared equitably among member-owners.

our community equally.

Some of those co-op value circles start very small and grow into greater influence, changing lives in the process. In 2008 in Whatcom County in Washington state, four women got together to start the Circle of Life Caregiver Co-op. Theirs is a worker-owned health care coop dedicated to excellent home care for the elderly and disabled. In an industry rife with low-pay and apathy towards clients, Circle of Life offers a refreshing alternative, where selfhelp provides everyone with more options.

5. education, training, & information

We know none of the great things co-ops accomplish would be possible without the people worldwide who use co-ops to meet their needs.

much as we do!

In the spirit of Co-op Principle 6, we love supporting other co-ops like Equal Exchange, Alaffia Body Care, Alter Eco, Divine Chocolate, Dr. Bronner's, Guayaki, Lancaster Farm Fresh Co-op, Maggie's Organics, Organic Valley, Theo Chocolate, Cabot Creamery, and Tillamook.

community and economy.

4. autonomy and independence Since we are owned by the community and not a CEO, we are free to support businesses we believe in.

We go the extra mile to make sure our employees, Owners, and the community at large are educated about the nature and benefits of cooperation.

6. cooperation among cooperatives Co-ops believe working together is the best strategy to empower their members and build a stronger community. We partner with lots of businesses who believe in the co-op model as 7. concern for community Co-ops contribute to the local

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.

Board Meetings Virtual Annual Meeting

Saturday, September 18 | 4 - 5PM Join us as our Board of Directors addresses our community of Owners, meet our new Board member, enter to win raffles including store gift cards, product baskets and more! Visit our events page to RSVP and receive your meeting link.

Virtual Board Meeting

Thursday, September 23 | 6 - 8PM

Virtual Board Meeting and Food for Thought Presentation Thursday, October 28

Food for Thought | 6 - 6:30PM, Speaker: Michael Hughes, Chief Equity and Inclusion Officer for Frederick County Board Meeting | 6:30-8:30PM

Events In the Streets

Saturday, September 11 | 11AM - 5PM Downtown Frederick's Annual street festival featuring blocks and blocks of themed fun, live music, and more! The Common Market will be in the Health & Wellness Block between 2nd & 3rd Streets with prizes, samples, and giveaways!

SOUL Street Black-Owned Farmers Market Wednesday, September 15 | 4 - 7PM This is your last chance to catch the SOUL Street Market!

Visit the 7th Street store parking lot to shop produce, grains, herbs, and flowers from local Black Farmers as well as body products, jewelry, and other Black-Owned goods.

Scan the code to visit our Classes & Events page!

12

1 Year Anniversary at 7th Street Thursday, September 16 11AM - 1PM & 4 - 6PM

Help us celebrate our 7th Street store's one-year anniversary with house made cakes from our bakery! Visit us from 11AM - 1PM or 4 - 6PM for your slice. Product samples and prizes throughout the day!

Frederick News-Post Community Garden Tour

Monday, October 18 | 6 - 7PM Join us for a fall tour of the Frederick NewsPost Community garden, composed of 100 vegetable plots leased by 80 families and 35 plots dedicated to growing produce for the Frederick Food Security Network. Explore a 3,000 square foot pollinator garden and a two acre Burmese Community Garden. See a fall garden and preparations being made for winter gardening!

Drive-Thru Trick or Treat with Key 103 and 106.9 The Eagle Radio at the Frederick Fairgrounds Monday, October 25 | 4 - 7PM

Your favorite Common Market staffers will be dressed as fruits and veggies… handing out healthy treats & coupons.

Benefitting the American Cancer Society and Relay for Life.

Listen to Key 103 & 106.9 The Eagle Radio for registration details starting in October!

Wellness Wednesday: with Moving Us Forward Inc.

Wednesday, October 27 | 7 - 8:30PM In this Wellness Wednesday session we will discuss: Feeding mind, body, spirit at the Co-op; Meal planning and prepping; Cooking tips and tricks for kids; Budgeting at the Co-op; Benefits of Ownership; Ways to engage with your Co-op; Feeding your pet at the Common Market!

Did you know our Community Rooms are reopening for public meetings? Contact ownerservices@ commonmarket.coop to reserve space. Free use of the Community Room is a Co-op Owner Perk!

Classes

COMMUNITY PARTNER Spotlight!

Homesteading is a Spectrum: Pressure Canning with Don Ludke

Wednesday, September 8 | 6:30 - 7:30PM $10 ($5 for Owners) Looking to preserve low acidity produce or meat? Look no further than this pressure canning class with Don Ludke! Whether you’re a canning connoisseur or just getting started, this class will have something for you!

Join us to learn the whos, whats, and whys of pressure canning and how it could benefit you, your pantry, and your meal time routine!

Mischief & Manners Positive, Reward-Based Dog Training

For the Love of Paw Paws! [OFFSITE] Saturday, September 11 | 2 - 3:30PM $35

America’s largest native fruit grows abundantly throughout the Mid-Atlantic region and is easily cultivated in the home landscape for prime fruit harvests. Join edible landscape author and designer Michael Judd on a colorful and fruitful journey from seed to table. We will sample select cultivars, try homemade pawpaw ice cream, and tour the Judd’s pawpaw orchard and food forest. Please wear comfortable clothes and shoes for walking and bring a water bottle if you’d like!

Homesteading is a Spectrum: Freezing to Preserve Produce with Don Ludke

Wednesday, September 22 | 6:30 - 7:30PM $10 ($5 for Owners) In this class we will discuss the benefits of freezing to preserve summer produce, what items freeze most successfully, and why freezing produce could benefit you and your dinner routine.

Whether you’re new to preserving produce or are a produce freezing pro, you’re sure to learn something in this class with Don Ludke!

All Things Recycling: Q&A [ONLINE]

Common Market Owners: Free initial Consultation ($25 value) and 10% off purchase of first package. Custom packages available for reactivity and behavioral issues.

Why we stand by Mischief & Manners:

Tuesday, October 12 | 6 - 7PM FREE | RSVP

Mischief & Manners utilizes training methods centered

Sure, recycling conserves natural resources and is part of a green economy…but how does it really work? The recycling Doctor is in- so to speak!

Join us as AnnMarie, who works for the Frederick County Division of Waste & Recycling, answers any and all recycling questions you may have.

methods that strive to build a relationship with dogs

Homesteading is a Spectrum: Putting Your Garden to Bed and Preparing for Spring with Don Ludke

Wednesday, October 20 | 6:30 - 8:00PM $10 ($5 for Owners) Join us as we learn how to wind down our gardens for the winter and learn how to get ahead and increase your spring growing success in the fall months! In this class we will explore methods like row covers and cover crops, and discuss general/seasonal garden maintenance and how and why you might build raised beds.

Come with questions! Both new gardeners and green thumbs alike will surely learn something new in this class with Don Ludke!

on

positive

reinforcement,

force-free,

humane

through motivation, communication, and fun. They desire to help dog owners learn to embrace their dog’s quirks and unique personality traits, while teaching them to coexist in our human centric world. Emily is a Certified Professional Dog Trainer (CPDT-KA) and Fear Free Certified.

www.mischiefandmanners.com Our Community Partners Program continues to grow, offering our owners many options to save and support local business!

Visit our website to learn about all of our Community Partners.

Sep

Oct 2021 13

October is

FAIR TRADE MONTH Fair Trade is an arrangement designed to help producers in growing countries achieve sustainable and equitable trade relationships. Fair Trade Month is about supporting businesses that are fair trade certified. Fair Trade businesses seek to create a more equal international trade system through increased respect and transparency. This puts an emphasis on trading fairly with businesses from developing countries. During this month, Americans are encouraged to #FindFairTrade through stores in their own communities.

Why is it important?

The Fair Trade Federation endorses businesses operating under a higher standard of respect and transparency. This helps entrepreneurs in developing countries succeed and more importantly makes sure that marginalized groups such as women, children, and minorities are not exploited.

How does a product earn a Fair Trade label?

When a product carries the Fair Trade Certification Mark, it means the producers and traders have met Fair Trade Standards. Fair Trade Standards include social, environmental, and economic criteria, as well progress requirements and terms of trade. The Standards are designed to support the sustainable development of small-scale producers and agricultural workers in the poorest countries in the world.

Support these Fair Trade brands at the Common Market: Theo, Lily’s, Equal Exchange, Annie’s, Cascadian Farms, Larabar, Alter Eco, Arrowhead Mills, Tony’s Chocolonely, Alaffia, and more!

Look for this logo on products to be sure it's Fair Trade.

14

Antonio Betanco, picker, La Union cooperative in Nicaragua.

Photo courtesy of Equal Exchange.

What is Fair Trade?

FALL IMMUNE SYSTEM SUPPORT A

s we approach the fall and cold and flu season, immune system health becomes more important in fighting off illnesses. There are two ways to approach immune system health: taking daily tonic herbs, and taking more active herbs to help the system fight off illness.

DAILY TONIC HERBS are herbs that can be taken daily to strengthen the immune system in order to help prevent illness. Some common tonic herbs are elderberry, astragalus, Elderberry garlic, olive leaf, echinacea root, reishi, turkey tail, and larix. Vitamin C, vitamin D, zinc, and colloidal silver are also often used. Fire cider is another daily tonic used to help keep the system healthy. Fire cider can be made in many different ways, but it commonly contains garlic, onions, hot peppers, ginger, horseradish, and turmeric in a base of apple cider vinegar. This is sometimes sweetened with a little honey to help tame the spiciness of the herbs. It's a tasty and warming way to keep your immune system healthy. Try out the recipe below!

ACTIVE HERBS are herbs that are taken only at the onset of an illness. These herbs are thought to stimulate the immune system to help it fight off an illness. Some common active herbs are echinacea aerial parts (leaves, flowers, stems), elderberry, oil of oregano, turkey tail, Andrographis, and umckaloabo. Vitamin C, zinc, and vitamin D are also often taken during an illness. To help with sore throats and coughs, osha root and wild cherry bark are often used in syrup form.

In addition, homeopathic remedies also commonly used Turkey Tail at the onset of an illness. Boirons' Oscillococcinum and Genexa's Flu Fix can be used for flu-like symptoms. Boiron's Coldcalm and Genexa's cold crush can be used for coldlike symptoms. Use the attached coupon to try these and other Common Market Wellness Department treatments this cold and flu season.

Fire Cider

all immune items Coupon valid 9/1/2021 - 10/31/2021.

Coupon must be present to receive discount.

Not to be combined with any other offer or discount.

source: nourishedkitchen.com/fire-cider/

10% OFF

3 ounces diced ginger root 3 ounces yellow onion 1 ½ ounces garlic cloves 1 ½ ounce diced horseradish 1 ½ ounces jalapeños or cayenne pepper 3 star anise pods 1 ceylon cinnamon stick 2 cups raw apple cider vinegar ½ cup honey 1. Layer the ginger, onion, garlic, horseradish and jalapeño into a quart-sized jar with the star anise and cinnamon stick. Cover with apple cider vinegar, adding additional vinegar to cover the contents of the jar as necessary.

2. Seal the jar, and store it away from direct sunlight at least 1 month and up to 6 weeks. Shake daily.

3. Strain the vinegar, discarding the solids.

Next, stir in the honey until fully dissolved.

Store at room temperature up to 6 months and in the fridge up to 18 months.

Sep

Oct 2021 15

What's New at the Market?

3 1

2

6 4

1. Mom's Best Cereals Made with zero artificial flavors or preservatives, these cereals are a great way to start your day! Check out their affordable and delicious flavors like Jungle Berry Crunch, Safari Cocoa Crunch, and Raisin Bran.

2. Triloka Incense Cones Are you interested in aromatherapy? Check out the variety of scents we carry from Triloka! These incense cones are hand pressed, sun dried, and all natural.

3. Rishi Organic Elderberry Healer Tea Satchets Elderberry has been used for ages in herbal remedies. Along with the rich elderberry flavor, there are notes of warm ginger and licorice root.

16

5 4. Andalou Naturals Age Defying Rejuvenating PlantBased Retinol Alternative Serum This natural plant-based alternative to retinol can reduce the appearance of fine lines and wrinkles, improve skin texture, and tone for a firmer, youthful appearance and rejuvenated complexion.

5. Milk Bar Pancake Cookies Joining the rest of our Milk Bar Cookies is a new flavor: Pancake! They have a maple syrup flavor, a hint of salt for balance, and a sprinkle of sugar on top.

6. Culture Pop Soda This probiotic soda is made with organic juices and real, ground organic spices. Look for flavors like Wild Berries, Watermelon, and Pink Grapefruit at Common Market!

A quick look at the exciting new items gracing our shelves!

8 7

9

11 12

10

7. Snack Factory Gluten-Free Original Pretzel Crisps This is an exciting new product for our gluten-free friends!

These have the flavor, crunch, and deliciousness the Original Pretzel Crisps®, but with none of the gluten.

8. Q Mixers Q Mixers are clean, crisp beverages crafted to make your favorite drink even better. They have bold flavor, more carbonation, and are less sweet. Look for their Q Tonic and Ginger Beer in our stores!

9. Catalina Crunch Keto Sandwich Cookies Instead of using loads of sugar, Catalina Crunch makes their sandwich cookies with plant protein and fiber. Check out their flavors like Chocolate Vanilla and Chocolate Mint!

10. NuttZo Keto Butter Another new keto-friendly product has hit the shelves!

This mixed nut and seed butter is great for a lowcarbohydrate or ketogenic lifestyle. Elevate your favorite keto snacks with a dab, scoop, or smear.

11. Klean Kanteen TKCanister The popular Klean Kanteen Climate Lock™ vacuum insulated food canisters just got even better.

Now with TK Closure™ thermal technology, these canisters keep food hot or chilled even longer.

12. Guru Organic Energy Matcha Flavor Guru is made with organic and plantbased ingredients. Enjoy all the energy and health benefits of matcha green tea!

We're always on the lookout for new items! If you have suggestion for us, visit www.commonmarket.coop/connect/new-item-suggestion/ and fill out the form.

A Guide to Winter Squash Choosing a winter squash to prepare can be confounding— here are common varieties of squashes you’ll love.

W

inter squash are harvested late summer through fall, then cured or “hardened off” in open air to toughen their exterior. This process ensures the squash will keep for months without refrigeration. When selecting any variety of winter squash, the stem is the best

indication of ripeness. Stems should be tan, dry and on some varities, look fibrous, frayed or corky. Fresh green stems or those leaking sap signal that the squash was harvested before it was completely ripe. Ripe squash has a vivid, saturated color and a matte, rather than glossy, finish.

Check out the plentiful winter squash recipes and articles at welcometothetable.coop/winter-squash

Acorn

Kabocha (Green/Red)

Mild, versatile flavor and a tender-firm texture that holds up well when cooked.

Hard rind helps squash hold its shape when baked.

Best uses: baked, stuffed, cubed and added to grain salads

Smooth, dense, intensely yellow flesh that is similar in sweetness and texture to sweet potato.

Best uses: curries, soups, battered and fried as Japanese tempura

Blue Hubbard

Pie Pumpkin

This huge squash is perfect for feeding a crowd! Bright orange flesh has a buttery, nutty flavor and a dry, flaky texture similar to baked potato.

Best uses: baked, mashed and topped with butter, sea salt and black pepper

Mildly sweet squash with a rich pumpkin flavor, perfect for pies and baked goods.

Different from carving pumpkins, these are bred for sweetness and size.

Best uses: pies, custards, baked goods, curries and stews

Butternut

Red Kuri

Vivid orange flesh is sweet and slightly nutty with a smooth texture that falls apart as it cooks. Rind is edible but squash is usually peeled before use.

Best uses: soups, purees, recipes where smooth texture is highlighted

Vivid orange, mildly sweet and smooth, dense squash with a delicious chestnut-like flavor. Makes a rich and velvety pureé.

Best uses: Thai curries, soups, pilafs and gratins, baked goods

Delicata

Spaghetti

Rich, sweet, flavorful yellow flesh tastes like a mix of chestnuts, corn and sweet potato. Quick-cooking with a thin, edible skin. Highly seasonal.

Best uses: sauteéd until caramelized, broiled, baked

Pale golden interior is stringy and dense – in a good way! Use a fork to pry apart cooked flesh which resembles spaghetti in texture and mild flavor.

Best uses: baked and separated, then dressed as you would pasta

Heart of Gold/Carnival

Sweet Dumpling

This hybrid squash inherits its tender-firm texture from Acorn and its sweet, nutty flavor from Sweet Dumpling, offering the best of both parents.

Best uses: baked, stuffed, broiled with brown sugar

Petite, softball-sized squash with a pale gold, dry starchy flesh that is similar to a potato but which is renowned for its rich, honey-sweet flavor.

Best uses: baked with butter and cinnamon Reprinted by permission from welcometothetable.coop.

Bring-a-Bag is going strong! We are excited to see the use of reusable bags increasing, which means we can donate more money to incredible organizations in our community.

If you’re not familiar with Common Market’s Bring-a-Bag for Change Program, read on to learn more!

Our Bring-a-Bag program encourages shoppers to reuse bags and reduce waste by offering a 5¢ charitable donation for each reusable bag used at checkout.

evenly between the four local charities. Since 2007 the Common Market has saved 2,528,482 bags from the waste stream and donated $185,452 to local charities!

This program is a win-win—it keeps single-use bags out of the waste stream and gives back to organizations in the community.

Here’s what the recipients are saying: Frederick County Humane Society: “This week we helped a single mother receive vet care for their dog that has a serious illness. Without your continued support and kindness this would not be possible.”

Each quarter, Owners vote and select four nonprofits to support with these donations. These non-profits represent the categories of Children & Families, Environmental Protection, Animal Welfare, and Community.

At the end of the quarter donations are combined with a percentage of sales from a chosen day and then a check is mailed to each non-profit. Bring-aBag has gone digital to limit the number of touch points through the process. Through our new digital donation process, your contribution will be divided

Curbside & Delivery is still a safe and convenient option for Common Market customers!

Frederick Mental Health Association: “Because of you MHA is standing strong and able to continue our work in saving lives and helping to make our community whole.”

Children of Incarcerated Parents Partnership: “Your donation has enabled us to place money on telephone accounts so that families can talk with each other, in addition to providing inmates with pre-stamped postcards to send to their children…”

Just a reminder that shoppers can still order groceries and café menu items online.

Grocery pick up powered by Mercato Grocery curbside pick up is now conveniently offered for same day service – just follow the instructions at www.commonmarket.coop/shop.

Home delivery is managed by a third party and is subject to additional fees.

CAFÉ pick up powered by Chow Now Select the Café Orders button at the top of the website, choose your pick up location & pick up time, order your meal…it’s that easy!

Scan for Grocery Orders!

Scan for Café Orders!

Find Sweet Nothings in the 7th Street frozen fruit & smoothie case!

Sweet Nothing Smoothies were designed with health (and delicious taste) in mind. The average American consumes too much sugar while rarely getting enough fiber. Research has proven that this combination can result in poor health outcomes including diabetes, cardiovascular disease, as well as issues with digestion and even certain cancers. Although you should aim to keep total sugar intake reasonable, the natural sugar from real fruit in Sweet Nothings Smoothies make them perfectly sweet while also providing vitamins, minerals and antioxidants. The organic, plant-based ingredients include fruits, vegetables, nuts, chia seeds and flax seeds. Each smoothie is packed with fiber, healthy fats, and protein which help to regulate blood sugar and won’t leave you feeling hangry. Whether you are looking for a treat to replace dessert or a healthier snack option, Sweet Nothing Smoothies are better for you and better for your family.

Available Flavors:

Blueberry • Peanut Butter • Tropical Fruit • Strawberry

- Danica Crouse, RDN, LD

ADVERTISE WITH US! Fill out an advertising request form here

or visit www.commonmarket.coop/ connect/advertising-request-form.

Contact Susan Schulman at 301663-416 ext. 105 or email sschulman@commonmarket.coop/

Sep

Oct 2021 21

Create ease in your life Join us!

renew strengthen build community

Classes Yoga therapy Circle of Friends

Empowering Lives...

One Spine at a Time!

8701 Antietam Dr Walkersville MD 21793 Dr. Mimi and her staff are fantastic! I am happy to report that my migraines/ headaches have decreased in both severity and intensity -Bethany Stockdale Kirby

Call today for a complimentary consultation!

14 West Main Street, Middletown, MD www.mountainspirityoga.com

M-W-Th: 9-12:30, 3-6:30 Tues: 4-6 • Sat: by appt.

WWW.DR-MIMI.COM | 301.898.8005

927 W 7th Street Frederick, MD 21701 (301) 663-3416 Address Service Requested

Shopper Reviews They have everything!!! You've got to check it out! All health foods and dietary specialties. Great location on 7th street just one block from route 15 toward Frederick.

- John Love Common Market. Large, very good layout, good variety. Love. it!!!

- Christy R.