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Journey to Sustainable Style Rooted in Regeneration Seasonal Transition Impacting Change 30 Earth Days


GM | William Rolfs

315 W. Garden Street Pensacola, Fl 32502 850-438-0402 1000 E. Nine Mile Road Pensacola, Fl 32514 850-316-3700

Stephanie Sharp Marketing & Member Services Manager

Jason Marcum Graphic Designer


LauraLee Nichols Jordan Zeman Ellen Bell Sherry Brubaker Kalie Schwamb Celestina Brunetti RDN, LD

Greetings to our Members and Customers, Spring will be here soon. Not sure about you, but I am ready for some Florida Sun. This has been a very wet winter and I am ready to get out and enjoy our beautiful outdoors. If you are planting a spring garden, now is the time to get ready. We have a variety of organic seeds available in the store and you can watch for our gardener to ask any questions you many have. Becca teaches Gardening on the Gulf Coast every second Monday of the month at 9am, where you can work with her on our Ever’man Community Garden. As you know, April 22nd is Earth Day. Ever’man always strives to do our part in the fight for Mother Earth. We are planning some nice events including educational classes, a plastic-to-reusable bag swap with Keep Pensacola Beautiful and much more. Please follow us on social media, sign up for our email newsletter or find information at our customer service desks to stay up to date on all our events and activities. As you read this month’s edition of the “The Healthy Alternative” you will notice how much we care about our environment. We are constantly looking for ways to improve the footprint we’re leaving for our children and grandchildren. One way we make a difference is in the design of our stores. Just as we designed and built our downtown store, we also added many energy efficient options to our second store on Nine Mile Road. A few of those additions are 100% LED lighting, High SEER rated AC/ heating units, White reflective roof, Skylights,


Heat reclaim water heaters, Energy efficient refrigeration system, low VOC paints and adhesives, Extra insulation in walls and on roof and Flooring that does not require wax and stripping. We also added a walking trail behind the store to promote healthy exercise. We installed a cardboard baler, to aid us in recycling virtually all of the cardboard boxes shipped to our store. We save packaging materials such as foam “peanuts,” pillow packs, bubble wrap and cold pouches. Thanks to volunteer Hugh Ed Turner, we have an avenue for most of these items to be reused. If you ever need packaging materials for shipping or moving, please check with us first. We are happy to see these items reused instead of going to the landfill. We also recycle the store use packaging that is accepted by ECUA. If you’d like to get involved with our packaging recycling program, please email Ever’man also helps the environment through the items in stock on our shelves. We are very careful to choose new products that are non-GMO or organic. These items and their producers put much less stress on the soil and natural resources of our great planet. We look at the amount of packaging and the distance items must travel. In our meat department, we source grass feed products that have been humanly treated and raised without growth hormones and antibiotics. Our seafood is guided by the Monterey Bay Seafood Watch. One final note, if you haven’t made it out to our new location on Nine Mile Road, what are you waiting for? The store is very beautiful. The store is unique in a lot of ways, but still has that warm Ever’man co-op feel and even the co-op smell. Come check us out and have a slice of pizza, a taco or burrito, hand dipped gelato or maybe some fresh in-house made sushi. Our new location has a lot to offer, especially as the nice weather returns. Have a great spring and I look forward to seeing you in our stores soon.


March / April 2020


THE HEALTHY ALTERNATIVE 2 GM Letter 4 Board News 26 More Than a Store


13 Impacting Change 17 Rooted in Regeneration Consumers are Within the hands of becoming hungrier the consumer rests the to know more, to great opportunity and be educated about responsibility to shape political policies, the food system.

environmental issues, and most recently food impact.

5 30 Earth Days30 day challenge to help you champion the Earth for a whole month. 6 Journey to Sustainable Style-Do Mother Earth a favor and think of her as you plan your warm weather looks. 8 Ask LauraLee- How can we have a greener, cleaner home without harsh synthetics and chemicals?

20 Seasonal Transition The Transition from winter to spring is somewhat magical. Dark leafy greens, root vegetables, and citrus grow exceptionally well during the winter!

Ever’man Cooperative Grocery & Cafe serves a diverse community. The diversity is reflected in culture, tastes, needs, lifestyles and viewpoints. It is within the vision of this cooperative to strive to embrace diversity and to meet as many community needs as possible. Opinions and viewpoints shared within this publication are neither endorsed nor disregarded. Editorial content is intended for informational purposes only and is not intended to diagnose, prescribe, recommend or offer medical advice. Ever’man reserves the right to review the appropriateness of the placement of advertising. The product appropriateness is based on Ever’man product philosophy regarding accountability to healthfulness. If there seems to be potential for conflict-of-interest issues regarding competition with products sold at Ever’man, the ad may be rejected. Ads will be sold at the discretion of the Marketing Manager who reserves the right to refuse and edit submissions.

9 Grilled Eggplant Napoleon- Looking for an easy and delicious dish with “wow” factor? Try this easy recipe.

10 Peanut Sesame Noodles- A rich, creamy peanut sauce makes this easy, budget-friendly dish intoxicatingly good.

22 Planet-Friendly Parenting- Kids are so impressionable and the change can begin with them!

24 Full for Life-How to create a sustainable healthy lifestyle.


Board News BOD President Dave DeBlander Hello members and neighbors, Spring has sprung and that brings with it the thought of spring cleaning, fresh flowers, warming temperatures and thoughts of grandeur. Hopefully Ever’man can be a part of your spring routine as we now have two stores to delight you and meet your needs. Our stores can provide you with products that make for a clean you and a clean environment. When you clean your house are you using cleaners that give you a headache or smell like a chemical factory? There are so many natural cleaners for your floors, dishes, clothes, counters, etc. and they really work. I own a cleaning company and years ago an acupuncturist was treating me for stomach problems. He was not having any success and he told me to bring in a list of chemicals I used in the cleaning process. I brought them in, and he said look at this and pointed out all the harmful chemicals I was using. He said he would no longer treat me for my stomach ailments unless I started cleaning with natural ingredients. I searched and found a company that sells products at Ever’man, Bio-Kleen. It made a cleaning solution from orange peels and grapefruit seed extracts and I began using the Bio-Kleen cleaner and almost immediately my stomach ailments disappeared. Our company has been using their cleaner ever since then and I can tell you it works just as well as the harmful stuff. Our world is filled with harmful chemicals but the good news is that there

has been an explosion of safe, natural, and effective products to take their place and I hope you discover them for yourself if you have not already. Have you been to our Nine Mile Road store yet? It is so beautiful and everyone is talking about how much they enjoy the atmosphere. Now that spring has arrived you can take advantage of our outdoor seating and our walking/running track behind the store. Come by and grab a pizza for lunch or perhaps a taco or some sushi. Top it off with some delicious gelato for dessert. If the downtown store is more convenient for you, we are happy to say that it continues to thrive and flourish even with the addition of the Nine Mile Road store. Our community outreach program is growing and making a difference. We will be a part of Earth Day festivities at Seville Square on April 25, plus many events happening at both co-op locations to celebrate Earth Month throughout April. Be on the lookout for the Ever’man team around town as they spread the word about how our co-op can help you eat well, feel good and live better. Let’s all have a wonderful time this spring as we celebrate this beautiful season in the beautiful area we are so blessed to live in. Happy spring from all of us at Ever’man!


education about health, nutrition, and environmental issues access to healthy, natural food and products at the lowest possible price support for responsible, local agriculture and small business an example of green business practices

30 Earth Days If you ask us, our planet deserves more than just one day a year for us to focus on what we can do to improve our impact on the environment. Here’s a 30 day challenge to help you champion the Earth for a whole month. Who knows, you might just change your own life in the process. 5. Refuse single use plastic.

1. Take a walk. 2. Bring a reusable bag.

4. Watch a 3. Carry a reusable water documentary. bottle.

6. Reduce your 7. Research local food waste. environment issues.

8. Write your elected officials.

9. Call your elected officials.

10. Fill up your jars in the bulk aisles.

11. Buy naked 12. Shop second hand. produce.

13. Recycle the right way.

14. Repair or mend something.

15. Visit the library.

16. Bring your 17. Store own utensils. your produce without plastic.

19. Do an 18. Host a clothing swap. Ocean Hour clean up.

20. Borrow or lend something.

25. Re-purpose an 24. Come to 23. Take a item. shorter bath or Earth Day Pensacola in shower. Seville Square. (April 25)

21. Find a little free library.

22. Use cloth napkins and towels.

26. Attend an Ever’man Board meeting.

28. Plant a 27. Donate pollinator to an environmental friendly plant. non-profit.

29. Spend 30 minutes picking up trash.

30. Ride your bike/scooter/ skateboard.


By: Stephanie Sharp

Spring is finally here, which means your wardrobe is primed for a refresh. Do Mother Earth a favor and think of her as you plan your warm weather looks. New to the sustainable style world? Have no fear! We have a handy guide to help you make the switch this season.

Reflect on your style.

Does your closet support your confidence? Getting clear on what you want to wear will help reduce your textile footprint, because you won’t be constantly replacing looks you don’t love. There are scientific studies that support wearing what makes you feel happy and confident. Psychologists call this phenomenon enclothed cognition, meaning that the outfit you wear can positively or negatively influence your mood and even your performance. Determine if your wardrobe is keeping you stuck in an unhealthy headspace by reminding you of difficult seasons or even just keeping you tethered to a version of your style that you outgrew some time ago.

Curate your closet.

Now that you know what you love to wear, edit out any pieces that are taking up valuable closer real estate. A great time to do this is actually when you are ready to do laundry. Take a look at what didn’t get worn since the last time you did laundry--are you likely to pick those pieces any time soon? If you’re like most of us, you already know what’s been gathering dust at the back of your closet. Embrace that knowledge and cull pieces that don’t light you up. Start the season with only your favorites.


Alter, mend or repair pieces you already own.

So you found a few forlorn looks that are stuff in a drawer or hidden on a high shelf, but you can’t bear to part with. Love that top, but it’s missing a button? Wore out your favorite pair of jeans? Don’t ditch something you love if you can fix it! There are lots of tutorials online for how to hand sew simple fixes. There is even a Japanese style of decorative mending called “boro” that helps you turn simple mending into an added element of personal style on your favorite pieces. Of course, you can always take items to an alterations shop for trickier adjustments.

Buy it for life.

Do you plan your purchases or are you an impulse shopper? Be mindful of the full life span of the items you bring in to your home, especially if they are brand new. Are you willing to store, maintain and repair that item for its lifetime? Is it something you’d be willing to pass down to your children or grandchildren? If those questions sound heavy for an article on spring fashion, consider that if you don’t keep it in your closet or pass it along to someone else, that textile waste piles up in landfills just like other waste. Consider investing in classic, well made items whenever possible and take pride in your wardrobe, long term.

Shop second hand.

If you’re still missing a few items on your wishlist, start hunting! Fashion is truly cyclical and second hand is always a sustainable choice. Local thrift stores and vintage shops are a great way to find items that are on trend without using new raw materials and energy to create textiles. Your favorite brands and designers are looking to the past for inspiration, so why not go straight to the source? Bonus: lots of vintage items are higher quality than modern fast fashion dupes, meaning you’ll get even more value out of your bargain finds. If there’s a modern designer or brand you just can’t quit, use a website like to find preowned current trends.

Host a clothing swap with friends. Take those

pieces you edited from your closet and tell your friends to bring theirs. Set up a “swapping” mall and shop each other’s closets. Be sure people only bring items that they are happy to let go of, even if they don’t find an equal amount of new items during the swap. Anything that doesn’t find a new home among your friends can be donated after the swap.

Do your research.

Sometimes, you’ve just got to invest in something new. The good news is, there are lots of ethical, sustainable fashion brands popping up and the internet makes them more accessible than ever. A quick Google search will return a bevy of options for everything from reclaimed textiles, to shoes made from recycled plastic bottles, to Fair Trade certified clothing brands that produce organic cotton materials. Creativity abounds in the slow fashion world, where care and consideration is put into the sourcing, design and retailing of clothing--instead of putting profits first. Many brands will even offer shipping options that curtail the environmental impact of shopping online, such as textile recycling or repurposing, carbon offset shipping services or recycled/recyclable shipping materials.


Ask LauraLee By: LauraLee Nichols

How can we have a greener, cleaner home without harsh synthetics and chemicals? Start with your cleaning products! We carry numerous clean and convenient home-care products that scrutinized with the same level of attention as our food, wellness and beauty products. My new favorite is by Micro-comic Probiotic Power Multi Surface Cleaner in Fresh Lemon. These are easy to swap out when you are ready to ditch your conventional cleaners. Be sure to save your household hazardous waste and take it to a Regional Roundup to be safely and properly disposed of by your local waste services. Sending conventional household cleaning products to the landfill can negatively impact our watershed. Contact your county service provider to learn more. Give DIY a try! I love to make my own cleaners. I learned some helpful hints and recipes from the classes taught at Ever’man. We have some great classes coming in April with Diana Pereira: April 18, Spring Essentials & Natural Gardening Tips, and April 25, DIY Natural Cleaners.

10 drops of Rosemary Essential Oil

Thieves Oil Recipe All- Purpose Spray

1 drop of Thieves Oil for each ounce of water. Add Thieves oil first, then add water. You can also make your own Hydrogen Peroxide cleaner, a bleach alternative. To make a gallon of 3% peroxide: In a clean gallon container, combine 1 and ¼ cups of 35% food grade hydrogen peroxide (which you can find at Ever’man) with 14 and ¾ cups of water.

DIY Hydrogen Peroxide Lemon Cleaner • 2 cups water • 1 cup 3% hydrogen peroxide • ¼ cup lemon juice • 5 drops lemon essential oil

Some of my favorite DIY cleaning recipes can be sourced from the Wellness Department, using Aura Cacia Essential Oils.

Thieves Oil Essential Oil Recipe

In a dark glass bottle add the following essential oils: 40 drops of Clove Essential Oil 35 drops of Lemon Essential Oil 20 Drops of Cinnamon Essential Oil 15 Drops of Eucalyptus Essential Oil Connect with LauraLee: LauraLee is the Ever’man Education & Outreach Coordinator. Find out more about what’s happening in store and round town by following @evermancoop on Instagram and Visit events for our current calendar. 8 | THE HEALTHY ALTERNATIVE

Grilled Eggplant Napoleon Looking for an easy and delicious dish with “wow� factor? Try this easy recipe.

Recipe Information Total Time: 45 minutes Servings: 5

Nutritional Information


288 calories, 22 g. fat, 3 mg. cholesterol, 169 mg. sodium, 15 g. carbohydrate, 6 g. fiber, 9 g. protein

In a mixing bowl, stir together all the salsa ingredients and taste for salt and pepper. Set aside to let the flavors combine while grilling the eggplant and bell peppers.

Ingredients 1 large eggplant 2 red bell peppers, seeds and stems removed 3 tablespoons olive oil 6 ounces Halloumi cheese, sliced into 10 rectangles Mediterranean Salsa 2 large tomatoes, diced 2 tablespoons finely-diced yellow onion 1/2 cup chopped mixed olives (pits removed) 2 cloves garlic, minced 2 tablespoons extra virgin olive oil 1 tablespoon lemon juice 2 tablespoons balsamic vinegar 2 tablespoons minced fresh basil Pinch each of salt and ground black pepper

Preheat the grill to medium-high. Remove the stem and bottom of the eggplant and slice crosswise into 10 rounds approximately 1/2inch thick. Slice the red peppers into quarters. Brush both sides of the eggplant, pepper and Halloumi slices with olive oil and sprinkle with salt and pepper. Grill the eggplant and peppers until tender, 4-5 minutes on each side, and lightly grill the Halloumi cheese for 1-2 minutes on each side. Remove from grill and assemble the napoleons on individual serving plates, starting with a spoonful of salsa, an eggplant slice, a red pepper slice and a cheese slice; repeat, and top the stack with a third spoonful of salsa. Serve warm.

Reprinted by permission from Find more recipes and information about your food and where it comes from, recipes and a whole lot more at


Peanut Sesame Noodles A rich, creamy peanut sauce makes this easy, budget-friendly dish intoxicatingly good.

Recipe Information Total Time: 35 minutes Servings: 4

Ingredients 1 pound spaghetti 2 carrots, cut into matchsticks 1/2 red bell pepper, cut in strips 4 cups thinly-sliced purple cabbage 1/4 cup smooth peanut butter 2 teaspoons soy sauce 1 tablespoon lime juice 1/4 cup coconut milk 1/4 cup water 1 pinch red pepper flakes 1 teaspoon toasted sesame oil

Put about an inch of water in a large pot with a lid, and place a steamer basket inside. Bring water to a boil and add carrots to the steamer basket. Cover the pot and steam for 3 minutes, then add bell pepper and steam for another minute. Add cabbage and steam for 2 more minutes. Blend all remaining ingredients together in a food processor, or use a fork to mix thoroughly in a bowl. Pour noodles and veggies into the pasta cooking pot, add sauce and mix well. Add more soy sauce or lime juice to taste. Serve chilled or at room temperature. Serving Suggestion Noodles with peanut sauce is a family favorite, served warm or cold. Creamy peanut sauce over noodles and veggies create an intoxicating dish that’s just as good the next day, too. Substitute almond or other nut butters for those with a peanut allergy.


Nutritional Information

In a large pot, bring water to a boil. Break noodles in halves or thirds and drop into water. Cook for 6 to 7 minutes and test for doneness. When done, drain immediately and rinse with very cold water. Set aside.

600 calories, 12 g. fat, 0 mg. cholesterol, 260 mg. sodium, 102 g. carbohydrate, 9 g. fiber, 19 g. protein


Reprinted by permission from Find more recipes and information about your food and where it comes from, recipes and a whole lot more at



Impacting Change By: Ellen Bell

With every passing year consumers are becoming hungrier to know more, to be educated about political policies, environmental issues, and most recently food impact. Many consumers are taking a hard look at the products they are supporting and putting into their bodies as well as the effect it has not only on them, but the effect it has on this beautiful planet we call “Home�. THE HEALTHY ALTERNATIVE | 13

EVER’MAN: What drove you to begin No Evil Foods? SADRAH SCHADEL: No Evil Foods was born from a belief in the power of an individual (in our case, two) to enact global change. They say to start in your own backyard, and that’s exactly what we did. My con-founder Mike Woliansky and I wanted to get closer to our food system, so we embarked on a homesteading journey. We started growing and making almost everything from scratch – from sauerkraut to maple syrup - but one of the things we were still purchasing at the store were our proteins. When we began to examine that more closely, we found that the plantbased options at the time were heavily processed, made from ingredients we didn’t understand, or they underperformed in the kitchen as a passionate home cook. So, driven by a DIY mindset and a vision for a better future, we began making meat from plants, at home, using simple everyday ingredients. EVER’MAN: Why did you decide to name your company No Evil Foods? SADRAH SCHADEL: The name No Evil Foods is inspired by the ancient wide monkey’s (See No, Speak No, Hear No Evil), but it drives our modern approach to business. When we learned about the 4th lesser known monkey named Shizaru, or the ‘Do No Evil’ monkey, we knew that the name No Evil was the perfect fit for how we wanted to run our company. The concept of Do No Evil impacts our brand and decision making as we strive to do as much good as possible – whether that be choosing organic ingredients, being a certified living wage employer, or using the visibility of our brand as a platform to speak out on topics and support organizations and causes that are meaningful to us and support our mission to empower positive choices for people, planet, and animals.


EVER’MAN: With the immense popularity of other plant-based protein brands (Tofurkey, Beyond Meat, and more) what do you believe sets No Evil Foods apart from these brands? SADRAH SCHADEL: Where we really excel is though offering not only a texturally meaty experience, but a meaty experience that is also incredibly clean label. For instance, our Comrade Cluck ‘No Chicken’ is made from 7 ingredients, one of which is water, and each ingredient is pronounceable, recognizable, and minimally processed. There’s are not a lot of other brands that sit comfortably at the intersection of a texturally meaty experience that is also clean label. We also see the choice our brand makes and our commitment to sustainability, whether that be through our home compostable packaging or the environmental facts inside our boxes that help making the connection between our food choices and how it impacts the planet. EVER’MAN: What everyday practices do you use to counteract issues like food insecurity, economic injustice and climate change? Where does your team see these issues intersecting with your business objectives? SADRAH SCHADEL: Mike and I didn’t really start this company because we wanted to make food. We started this company because we wanted to create something that has an impact. So, in a lot of ways No Evil is much more than a food company. We want to do what we can to create a more just, compassionate, and equitable world and our business practices support that. We’re Living Wage certified by Just Economics of WNC, a fair chance employer a through a partnership with UpSkill WNC we commit to providing second chance employment opportunities. We take food waste seriously and have donated over 4k pounds of surplus Plant Meat to Bounty & Soul in Black Mountain, NC to distribute through their FREE farmer’s markets. When we moved into our own manufacturing facility last year, it was important for us to install landscaping that

was native and pollinator friendly, and establish a composting program at our offices. This all goes back to our intention to Do No Evil. What small changes can we make as people, as a business, to make our community and the world better? EVER’MAN: When you began No Evil Foods, you were producing your product with the vegetables from your backyard. As you have grown within the food industry, how have your procedures evolved? How has your sourcing shifted during your growth? SADRAH SCHADEL: The genesis of the company certainly came out of our experience in our home garden, however our ingredients never did. In fact, our first test batches were made from ingredients we purchased at our local co-op. That said, quality and integrity of ingredients is still very important as we scale and we happen to set a very high bar for what ingredients we’ll consider in our products. In the most simple terms, if an ingredient can’t be made from start to finish in a home kitchen without a lot of specialized equipment or fancy know how, then you probably won’t find it in our products. EVER’MAN: Some would go as far to say that 2019 was, “The Year of Plant-Based Meats.” Do you believe this trend of eating plant-based meat is here for 2020 as well? SADRAH SCHADEL: 100%. I would also challenge the notion that this is a trend. Trends are something that are fleeting, whereas this is a movement with staying power. We simply do not have another option than to take plant-based eating and the impact a plant-based lifestyle has on the future of our planet seriously. We are nearing the critical point of no return in 2030, and eating more plants is the single biggest action we can take to combat this inevitability. Individuals and corporations are waking up and recognizing that we need to make dramatic, global changes.

EVER’MAN: How has your work at No Evil Foods addressed a broken food system? Can you elaborate on the steps/practices you are using to serve people, planet and animals? SADRAH SCHADEL: Animal agriculture is the single biggest driver of climate change and we have an opportunity to make healthy, sustainable, texturally similar plant-based meats available to the masses! With increased awareness of the benefits of plantbased foods and increased access to our products we are working to shift people’s mindsets of what meat is and how their choices and actions impact not only their own health, but the health and wellness of animals and the earth. We try to make full circle business decisions and develop partnerships with organizations that allow us to address areas of concern such as food insecurity, animal welfare, the climate crisis, etc., through awesome food. EVER’MAN: Part of the Ever’man mission is providing our co-op members and customers with opportunities support the health of the environment and the vibrancy of our local community. Can you tell us about No Evil Foods’ involvement in your local community? SADRAH SCHADEL: Absolutely! We are big proponents of supporting our local community. In the past year we’ve added 60 jobs to our county, and supported countless organizations in our backyard such as, Asheville GreenWorks, Buncombe County Partnership for Children, North Buncome Middle School, Asheville Garlic Fest, Asheville Food Guild, Charlotte VegFest, Asheville VeganFest, Chow Chow festival, Heavy Mountain Fest, UNCA Farm to Table Dinner, and more! Connect with Ellen: Ellen is Marketing Coordinator for Ever’man on Nine Mile Road. Visit her next time you’re in the store or follow us on social media to hear more stories behind the unique products available at the co-op. THE HEALTHY ALTERNATIVE | 15

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Rooted In Regeneration By: Jordan Zeman

An interview with Thousand Hills Farms about why soil health is at the heart of their mission


Within the hands of the consumer rests the great opportunity and responsibility to shape the food system. The purchases of consumers control what is offered and how it is produced. Ultimately, the power to influence change belongs to those who push the shopping cart!

health, reduce erosion and runoff, increase biodiversity, maximize photosynthesis, sequester carbon, re-establish diverse grasslands, benefit pollinators and wildlife, eliminate dependence on chemical herbicides and synthetic fertilizers, improve nutrient density in meat, while benefiting rural economies.

Luckily, there are companies, like Thousand Hills, that take the path less traveled and do things in a way that may be more labor intensive, expensive, and unconventional to produce a product that is healthy for our planet and the people who consume it. In the case of agriculture, sustainability is surpassed, and regeneration becomes the necessary focus. Ever'man is lucky to have Thousand Hills as a partners and thanks them for taking the time to shed some light on this worthy topic!

Desertification is a major player in all of this. What is desertification and can we prevent it?

What is Thousand Hills and where is it located?

What began as a passion to simply share the nutritional benefits of Lifetime Grazed 100% Grass Fed Beef has evolved into a full embrace of regenerative agriculture—with its many critical benefits to people and the planet. Thousand Hills Farm is located in Clearwater, MN, however, we also source cattle from 60 additional hand-selected, like minded U.S. family farms across the country. All cattle are raised according to our strict producer protocol that is 3rd party certified by the American Grass-fed Association.

What is the main mission of Thousand Hills? Our mission is to nourish soil, plants, cattle, and people by holistically grazing cattle for their lifetime.

What is regenerative agriculture?

Our definition of regenerative agriculture is a broad set of holistic land management and grazing practices that build soil


Desertification is the process by which fertile land becomes desert, typically as a result of drought, deforestation, or inappropriate agriculture. Right now, 70% of the Earth’s surface is facing desertification, and if we keep farming with a conventional practices the United Nations Food and Agriculture Organization (UNFAO) estimates we only have approximately 60 harvests left due to the current soil degradation rate. That is only 60 years for food production! Thankfully, we can absolutely prevent it, and even reverse it! Regenerative agriculture has a mindset of looking at mother nature as a system and when left to herself, she is adaptive, resilient, and regenerative. Rotational grazing allows the plants and soil time to rest and regenerate, while still receiving the positive impacts of animals grazing (manure as fertilizer and hoof action to stir up seeds).

How do these farming practices affect the quality and nutritional value of the food produced?

Eating 100% grass-fed beef provides increased amounts of omega-3 fatty acids and vitamins A, D, E, & K2, CLA (conjugated linoleic acid), and an improved ratio of omega 3 to

omega 6 fatty acids. The meat is lower in cholesterol, saturated fats, and calories when compared to grain-fed beef. For those concerned about animal welfare, what should they know about the cattle raised at Thousand Hills farms? Our cows are always free to express their natural behavior, to graze, and to forage—eating a diet and living a lifestyle natural to their species while regenerating soil and grasslands just as the buffalo's did throughout the Midwest region years ago.



Carbon and cows get a lot of attention for their impact on climate change—how do you respond to that? Cows aren’t the problem; it’s how they are managed and what they are fed. When you manage them in a holistic way, instead of confining them to feedlots, they are able to cycle nutrients in a natural way that increases organic matter in the soil which increases the water holding capacity, promotes photosynthesis in the plants, and pulls carbon from the atmosphere putting it back into the soil where it is beneficial.

You’ve coined the term ‘Regenerative Renegade’. What is that? Anyone can be a Regenerative Renegade: a farmer who is effectively implementing holistic grazing practices, a retailer who seeks out, carries and promotes regenerative food products, and of course, consumers who dig deeper to learn about their food and vote with their dollars to support regeneratively raised products.

Looking forward, how do you see your company continuing to address environmental issues?

Our goal is to regenerate 1 million acres of U.S. land by 2022. We currently have 600,000 acres under regenerative Ag practices and management. Regeneration addresses three critical issues of our time: reversing desertification of US farmlands, restoring the nutritional content of our US food supply, and reducing atmospheric carbon, therefore, we must continue.

Carbon Rich Soil:

1. Pulls carbon from the atmosphere reversing negative environmental effects 2. Increases water holding capacity preventing floods and increasing drought tolerance 3. Improves water filtration leading to clearer runoff and cleaner water supplies 4. Supports soil diversity lending itself to better growing conditions

Carbon Poor Soil:

1. Releases carbon into the atmosphere contributing to climate change 2. Decreases water holding and infiltration increasing water runoff and drought 3. Decreases aggregation and soil life leading to less fertility and more erosion causing desertification 4. Decreases nutrient availability and retention effecting the quality of plants grown.

Since implementing these practices, Matt Maier, owner of Thousand Hills Farms, has gotten to watch his land change. Native grasses returned on their own, water in a nearby tributary has become clearer, a bald eagle has taken up residence along with many other wildlife, and the land no longer floods with a big rainfall due to a diverse and absorbent soil composition. All of this begs two questions: Could this be the answer to our environmental challenges? And are you ready to become a regenerative renegade?

Connect with Jordan: Jordan is Demo Coordinator for Ever’man. Visit her at our Garden Street location or attend her next Ever’man Cooks! class. Follow us on social media to get updates about vendor visits and sample events @evermancoop. THE HEALTHY ALTERNATIVE | 19

Seasonal Transition

By: Celestina Brunetti RDN, LD

The transition from winter to spring is somewhat magical. The winter is rough, cold, and produces foods that can withstand that brutal environment. During the winter only the most hearty of vegetables can survive, thrive, and provide us with beneficial nutrients to combat the cold weather. Dark leafy greens, root vegetables, and citrus grow exceptionally well during the winter! Lucky for us, these fruits and vegetables combat the cold to provide us with excellent sources of vitamin C, A, and anti-inflammatory properties to help us stay healthy through the winter months. Nature has this amazing way of making food pairings that are seasonal, taste good, and provide health benefits. Dark leafy greens like mustard greens & chard contain vitamins A, C, and K. Vitamins A & K are fat soluble, meaning that you should cook these greens with a fat so that you can more easily absorb these vitamins. Vitamin C is water soluble; unfortunately this nutrient can be destroyed by heat; fortunately, nature gave us citrus, to add to dark leafy greens (after they are cooked) to ensure that we still getting the vitamin! Adding citrus to dark leafy greens not only tastes good, but also helps to increase the absorption of iron from greens and adds an immunity boosting kick, that we can all use during the winter time!

SautĂŠed Collards with Citrus

1 tbsp olive oil 2 cloves garlic, chopped 1 bunch collard greens, cleaned, ribs removed, roughly chopped 1 tsp salt zest & juice of 1 lemon Heat a large pot, with a lid, over medium high heat. When hot, add olive oil. Add garlic and sautĂŠ for 15-20 seconds until aromatic. Add greens to the pot, cover with a lid. Allow to cook 3-5 minutes, until greens are bright in color. Carefully remove lid, pointing away from you. Add salt, and toss greens with tongs. Remove greens from pot and place in a serving bowl. Add zest and juice to greens, toss & serve! 20 | THE HEALTHY ALTERNATIVE

As the world reawakens from its winter hibernation, mother nature begins to offer some different veggies and different nutrients to keep us healthy! These vegetables begin to make an appearance above ground, as the air becomes more mild. Though spring vegetables are not as resilient, and are typically more delicate; they are still nutrient power houses! Most vegetables will provide you with a wide variety of vitamins and minerals that you need to stay healthy. I recommend eating the rainbow throughout the week to ensure that you consume a diverse intake of nutrients. Vegetables like fiddle-heads, zucchini, and fennel begin to flourish as the frost of winter fades. The flowers these vegetables produce are beautiful and edible! They make excellent edible garnishes like fennel flowers atop a light pasta dish or stuffed and fried zucchini flowers as an appetizer! When working with spring vegetables you can maximize every aspect of the vegetable; for example with fennel you can use the flowers, sauté the stem, and enjoy the bulb raw or with citrus. Spring root vegetables, like radishes, produce edible leaves that can be added to a salad, made into a pesto, or sautéed along with the radish bulb! By using the entire vegetable you may experience new, subtle flavors, that can be used in a multitude of ways!

Shaved Asparagus & Fennel Salad w. Orange-Balsamic Vinaigrette 1 bunch asparagus, bottoms trimmed, thinly sliced on bias 1 bulb fennel, core removed, shaved (save fronds) zest and juice of 1 orange 1 oz balsamic vinegar 6 oz extra virgin olive oil 1 tsp salt 1 orange, segmented

In a mixing bowl, combine thinly sliced asparagus and shaved fennel. In a jar, combine orange zest, orange juice, balsamic vinegar, extra virgin olive oil, and salt. Secure lid on jar, and shake well to combine. Drizzle ~2oz of vinaigrette around the inner sides of the mixing bowl. Using tongs, gently fold the vegetables into the dressed sides (this will help to evenly coat them without making them soggy). Finish the salad with fresh orange segments and fennel fronds. I hope you enjoy the wonderful seasonal transition through food! Connect with Celestina: Join Celestina at the Ever’man Educational Center for Ever’man Cooks!, follow her on Instagram @chef_rdn or visit her website at THE HEALTHY ALTERNATIVE | 21

Planet-Friendly Parenting By: Sherry Brubaker

The average person creates four pounds of trash a day. With careful practices and conscious consumerism, we can easily reduce our daily trash output. Creating less waste within a family is easier than you might think! Kids are so impressionable and the change can begin with them! While change can be difficult, including children in the shift of creating less waste can prove to be beneficial. With a sense of accomplishment and responsibility, kids will beam! Giving them a task to complete makes them feel included and excited. Teaching children how to recycle is the easiest and quickest change to make. Teaching them what is recyclable and even creating a chart to hang on the fridge allows them to have a visual to better understand. Tossing the recycling into the bin has become a serious sport in our family. Packing children waste free lunches and snacks is another easy way to create change. Reusable containers, washable plastic snack bags, and a refillable water bottle is a fantastic way to send your child off to school, waste free. Snacks that are naturally waste free and do not require packaging, like oranges, apples, etc., are a healthier choice for not only our environment, but our children. If you have space in your backyard, consider creating a small compost pile. Compost piles can be the start of something really great. With Florida’s extended growing season, compost soil could be put to great use in your garden. Kids love to learn, and this could definitely count as a fun science project. A 5 gallon bucket is a great option for an indoor container to hold your compost until you dump it outside. My kids really enjoy the responsibility of deciding what is to be composted, recycled, reused, or thrown away. 22 | THE HEALTHY ALTERNATIVE

Buy second hand clothes. This option has really gained popularity after consumers realized how cheaply made fast fashion clothes are. There are numerous second hand clothes stores in Pensacola that carry great brands and help reduce textile waste. Kids are notorious for destroying clothes, so save yourself some sanity and money and shop second hand! The best way to reduce waste when you have a family is to simply live with less. De-clutter your home and model a way to live with less. Our consumerism driven society always tells us we need more, the better updated version, the next big gadget. Showing our kids contentment and simplicity can dramatically reduce waste across the board. Whether you decide to commit to waste free lunches, or teach your children the fun of composting, making these small changes can lead to big impacts. Handing this Earth over to our next generation in better shape than we received it is an achievable priority that even kids will enjoy. Connect with Sherry: Join Sherry at the Ever’man Educational Center for Ever’man Cooks! 30 Minute Meals. Follow Sherry for recipes and more on Instagram @backyard_bohemian or visit her blog,


Full for Life By: Kalie Schwamb

How to Create a Sustainable Healthy Lifestyle

We’ve all been told that eating well and exercising are two of the most crucial aspects to achieving whole body health. We heard it from our parents and gym teachers growing up, but in case we ever forget, reminders are around us every day - television commercials, magazine articles, billboard ads for gyms or fad diets. If the world has it down to a science and it’s as simple as drinking a smoothie and hitting the gym, why do so many of us struggle to sustain this healthy lifestyle? More often than not, falling off your healthy trend, or worse, never reaching your health goals, is because these “quick fixes” being shoved in our faces every day are not realistic. They’re simply not sustainable for the average person’s busy lifestyle. In order to achieve our healthy lifestyle, we need to find balance between the extremes and learn to be flexible. After all, something that becomes a lifestyle should be both nourishing AND satisfying, right? The good news is, once we find healthy habits that are adapted to our lifestyle, they truly become second nature and are more enjoyable. Simply put, they feel less like work and more like our comforting routine. How can YOU learn to adopt new healthy habits while keeping up with your busy schedule?

First and foremost, ditch the diet mentality!

No matter what harsh and misleading messages mass media marketing has led us to believe, diets just don’t work. It can be difficult to say no to the idea of quick-and-easy results, but here’s the thing, all of these extreme diets end with the same outcome - exhaustion and feeling like a failure. The truth is, the only way to continue an extreme diet is to continue extreme habits, and let’s be honest, that’s just not sustainable or fulfilling. Once you end the diet, voluntary or accidental, people often revert back to their original habits, sometimes leading to the other extreme of overeating and indulging in things we shouldn’t. It’s a natural behavior after depriving ourselves of what our bodies need and what we crave. Being able to differentiate between these is where we learn to find balance. 24 | THE HEALTHY ALTERNATIVE

A healthy exterior begins with a healthy interior. The best way to transform your life is to start with a shift in mindset. Why? Because you can’t shame yourself into a happy, healthy life. If you continually tell yourself you are fat, ugly, unworthy or worthless, sooner or later you’ll begin to believe it. The result of negative self-talk is making poor choices based on these thoughts.

To create a healthy interior, we need to become aware of how we view and perceive ourselves. Think, “Does this perception serve me?” “Does it help me to grow as an individual?” “Does it allow me to love myself ?” When you notice you’re treating yourself unkindly (negative self-talk), start infusing your thoughts with positive words or statements that’ll motivate and excite you, rather than discourage you. It will take some time, but if you truly make the effort and stay consistent, you’ll notice a change in your level of happiness and positivity.

Build your healthy lifestyle around the things that bring you joy.

If you want to create long-term healthy habits, it’s important to ONLY implement actions you can see yourself continuing, and wanting to do, for the foreseeable future. Visualize what changes are realistic, fit into your lifestyle, are enjoyable and are something you’ll be able to sustain. If you don’t see yourself doing it long term, ditch it! Find what works best for you and your family and then put your plan into action.

Don’t let a busy schedule or life changes overwhelm you on your journey.

We know, this is easier said than done, but we can prepare our minds for these occurrences and put a plan in place for when they strike. There will be times when your kids are sick, you’re swamped at work or something comes up and you just can’t make healthy happen. The key is not allowing life’s surprises to facilitate poor decisions. Simply put, eliminate excuses. There are only 24 hours in a day. Take a look at the week ahead and be realistic about what you can achieve. Sometimes it’s just a matter of prioritizing and managing your time a little bit better.

While it’s important to create a routine, the ability to stay flexible is what sets you up for sustainable success.

If there’s anything I’ve learned over the years, especially after starting a family, it’s that to flourish you HAVE to be flexible! Yes, in theory a plan is great, but sometimes (actually many times) you have to deviate from the plan and adapt to the situation. If getting ready and going to the gym for an hour isn’t an option, put on a 15-minute YouTube video or do a few stretches before bed. If nothing else, fit in 60 seconds of exercise (if you need a little nudge in the right direction, check out FULLforLife’s Facebook page, where they share a 1-minute workout move every morning).

Before completely throwing in the towel, think about how you can find a way to be flexible and make things work. Remember, something is always better than nothing!

Make (healthy) eating enjoyable.

Have you ever completely cut out a food or food group? How did it make you feel? Irritable, distracted, depressed? Asking yourself to eat healthy, whole foods 100% of the time is unrealistic. Let’s be honest, life without chips or a little cake just isn’t enjoyable either! Rather than completely depriving yourself, aim to make healthy choices 80% of the time. This teaches you balance and moderation, a concept that doesn’t exist in fad diets. By allowing yourself to indulge 20% of the time, you’ll feel satisfied without the crazy cravings or the need to count calories. The math is simple: If you eat three well-balanced meals a day, that’s 21 meals total in a week. That leaves four of those meals (about 20%) reserved for you to indulge in your favorites (remember, portion control is vital). This concept allows you to feel good about your food choices without guilt or restrictions.

Perspective can be a game changer.

You have the power to choose how you look at your day (and your healthy habits), with positivity or negativity. Similar to your self-talk, the perspective you take becomes your reality. You can radically transform your journey (to a much more enjoyable one) when you begin to see things in a different light. Instead of feeling like you “have to” eat better or become more active, shift your mindset by visualizing what those healthy choices look like (not only for you, but also for your family).

Your sustainable lifestyle WILL become second nature.

Yes, it takes willpower to create new habits, but once they’re in place they become part of your daily routine. They simply become second-nature. Find (and stick with) what works best for you and your family. It may be difficult at first, but trust me, from experience, it gets easier with time. Before you know it, your new habits will become a lifestyle that transforms your mindset, health and, without a doubt, your happiness.

Let’s find balance between the extremes and create a sustainable, healthy lifestyle - together!

Connect with Kalie: Join Kalie (when she returns from maternity leave!) at the Ever’man Educational Center for Making Healthy Happen. In the meantime, follow FULLforLife on Facebook and Instagram at @fullforlifegal or visit her blog at



Have an event you’d like Ever’man to sponsor? Need a donation or a gift basket for a fundraiser? We love to support causes that align with our co-op values. Find more information on how to apply for Ever’man support by visiting everman. org/contact.


For each reusable bag used in the Ever’man checkout line, we donate five cents to one of three non-profits that support our local community, sustainability, responsible agriculture or education.


It’s that time again! Sound off in our annual member survey. Members will have a paper copy of the survey mailed to their homes, with a special coupon to redeem once you complete. Help us serve you better.


Want to join the team? We are accepting applications for both the Garden Street and 9 Mile Road locations of the co-op. To learn more, visit


Bring a reusable bag, give back to the community. Choose a non-profit to receive a five cent donation as a thank you for diverting waste at check out! Keep Pensacola Beautiful

“At Keep Pensacola Beautiful, we believe that the quality of life in Escambia County is dependent on our ability to preserve and enhance our environment. Our programs focus on litter reduction, recycling education, and community beautification.”


Come meet the Ever’man team at these upcoming events. NEP Ballpark Opening Day - March 7 Pensacola VegFest - March 28 Ciclovía Pensacola - March 28 Earth Day Pensacola - April 25 26 | THE HEALTHY ALTERNATIVE

UF IFAS Extension Office

“The Mission of UF/IFAS [University of Florida Institute of Food & Agricultural Sciences] is to develop knowledge in agricultural, human and natural resources and to make that knowledge accessible.”

Fish & Wildlife Foundation of Florida

“The Fish & Wildlife Foundation of Florida seeks to protect our outstanding animals and plants and the lands and waters they need to survive. Since our founding in 1994, we have raised and donated more than $43 million for conservation and outdoor recreation, including youth outdoor education.”

Celebrate the season with a clean sweep.

1000 E. Nine Mile Road | 315 W. Garden Street | THE HEALTHY ALTERNATIVE | 27


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