Healthy Urban Living June 2022
Straight Talk About Stress Seeding Curiosity, Confidence, and Community Through Urban Gardening with Children Book Review
This is Your Brain on Food by Uma Naidoo
is and A committed to providing our with foods and products for healthy living. To promote more
of living. ways to who choose to participate in a community that embraces cooperative principles in an atmosphere of and
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Healthy Urban Living June 2022 Features
Straight Talk About Stress
Understanding the causes and symptoms of stress are the first steps towards healing.
By Dr. Rhiannon Clauss
Co-op Book Review This is Your Brain on Food by Uma Naidoo
By Ben Goldberg
Demystifying Dried Beans
Healthy, economical, and easy to cook: try dried beans!
By Ruth Ann Smalley
Seeding Curiosity, Confidence, and Community Through Urban Gardening with Children What can be grown in a children’s community garden? Lots and lots of vegetables–but, even more importantly, sustaining connections to people and the planet. Two experienced urban gardeners share the joys of their work with kids.
By Susan Petrie
Local Everywhere, hosted by longtime Honest Weight member-owner Cynthia Pooler.
By Deanna Beyer
Happenings at the Co-op
Honest Weight steps up as major partner in upcoming Juneteenth celebrations.
Parchment Baking Company
By Pat Sahr
By Deanna Beyer
Honest to Goodness
By Deanna Beyer
By Lucia Hulsether
Herbs and Essential Oils for Urban Wellness
By Melanie Pores
Cover Illustration: Jeffrey Wright-Sedam Illustrations: Jane Welch ISSN 2473-6155 (print) • ISSN 2473-6163 (online) The Coop Scoop is for informational purposes only, and not intended as medical or health advice. Always consult your physician or other qualified healthcare provider. The views of our guest writers do not necessarily reflect those of Honest Weight, and we do not take responsibility for them.
Links to informational sources can be found on Page 19
Honest Editors ty and doctor visits and various new health regimens I’ve had to adopt due to these husband said, “You’d go crazy.” He is sudden greatlyand intensified right.revelations I adore thehas diversity energy of mycities. personal yearlong ordeal. We chose Albany and found the
Rebecca Angel has been a part of Honest Weight for years, and Coop Scoopiseighteen Managing Editor of the Coop Editors When not atScoop. the co-op, Rebecca is a teacher, musician, and writer, currently working on a memoir about her experience with Cushing’s syndrome. www.RebeccaAngel.com Deanna Beyer is the Education & Engagement Coordinator at Honest Weight. A long-time teacher Rebecca Angel and practitioner of yoga, meditation, and mindfulness, she focuses on helping to make these practices accessible to people in all kinds of situations. You can reach her at email@example.com Carol Reid, our Assistant Editor, is a retired cataloger at the New York State Library, where she Carol Reidworked for over 35 years. She wrote a 10-year blog called “Typo of the Day for Librarians” and has been a Co-op member since the 1980s. Ruth Ann Smalley PhD, is our Content Editor. An educator and writer, with a 4-digit Co-op member number from the early 90s, Ruth Ann offers wellness, writing, Ruth Ann Smalley and creativity coaching through her practice at www.vibrant-energies.com or www.ruthannsmalley.com. Mathew Bradley is our Layout Editor. He has been the Lead Designer at Honest Weight since the new store. Outside the co-op, he enjoys writing music with his band, tending to his Deanna Beyer garden, and training his English Cocker Spaniel, Cricket, for field work.
Honest Weight Food Co-op! This issue
Letter Letter from from an an Editor Editor By Rebecca Angel By Carol Reid
hisow hasthe been a rather fraught (bleep) do you knowyear what Sicilian grandforto medo?” and My not spicy just for the obvious mother, Manhattan bornalso and Covid-related reasons. I’ve raised,that asked metwo thisdifferent when I physical told her I learned I have had started my first vegetable garden. disorders, one fairly common for people My young family had planted a salad my age and the other one far less common. garden in the little 6x2 ft plot our landI made the first discovery right at the lord had agreed to that year in Syracuse. beginning the pandemic other I h aveof live d i n c i ti eand s athe l l my l i fe one just after getting my second vaccine (shout-out, Brooklyn!) and love the dose. On top the anxiety and isolation variety of of food, culture, and events. and fears of leaving the house in When my husband and I were general consider(just everybody else), to I inglike our next place to live attempting after Syracuse, mentioned deal a few rural areas and my simultaneously with all the uncertain-
But obviously, how I’m not only has one who’s showcases thethe co-op all you been struggling with such need for a healthy urbanissues—whethlifestyle. er for orchild, one’sI family members, Asoneself an urban would have adored Bill Stoneman and Susan They friends, or colleagues; whetherFowler. Covid-reare or two passionate gardeners bringing lated not; whether serious or routine. joy of to working the soil to our youngIt’sthe enough make you downright sick, est friends in Albany and and often quite desperate and Guilderland. depressed read their interviews in “Seedto You boot.can People have been afraid to make or ing Curiosity.” keep their medical appointments, to go in Our This Is Your Brain on Food book forreview testing, reveals or to even other howbe around the gut-brain afflicted people. Mental and emotional connection works and how a high-qualiillnesses been exacerbated andminds. are ty diet have can enhance and heal our sadly onthe theco-op’s rise. But there are also lot of With commitment toa providresources onlinequality right now, and ing onlyavailable the highest products, you can shop knowing arethe with there’s hope thathere we can finallywe beat youand on deal thiswith quest for health. Checkbe out Virus whatever else might the new products featured in this issue currently ailing us.
like kelp-based broths—who knew that In even this existed? issue of the Coop Scoop, entitled But how to eat well if you can’t afford “Heal,” Rebecca Angel writes about her it? Co-op 101 this month highlights our own experience with healing Co-op Basics program. Andheartburn; Ruth Ann’s Melanie Pores makes what’s you guide to cooking from driedgood beansfor will help also tastethatgood her everyone, deliciousno stretch dollarwith so that Date-Sweetened Smoothie Ruth matter their budget, can recipe; make the best Ann Smalley to the root things with choices forgets themselves andoftheir families. Although grandmother had never an article on my Regenerative Agriculture; lived in aWe’re place hoping where she and [etc.]. thatcould all ofgarden, the she found other practices to liveherein well in articles and information contained Manhattan, similar inour this will contribute to helpingtoallwhat’s of us on month's Coop Scoop. The diversity of personal journeys toward renewed health a city reflects all the ways we can thrive in and healing. an urban home.
We’ve“The started a modest plan a “What exactly IS an “edible garden?” co-opwith is thrilled to play that big includes some of the “easier” Whenever I try to explainI’m explain part in this important day. plants to grow this to someone, I inevitably hear We're on(including: a missionlettuces, to ensure tomatoes, zucchini squash, Gene Wilder in Willie Wonka and the equity in the Capital Region'spole food peppers, herbs) Chocolate Factory saying, e th beans,systems, Jun“EverySaturday, andand this various aligns with the and significance hope to expand our planting thing inside is eatable, I -mean edible, I pm of Juneteenth in so mean you can eat everything.” basedmany on what works (or doesn’t) this ways,” said Alex Mytelka, Basically, it’s garden Any surplusManager harvest will be used vera the past that year, everywe’ve hadyear. Marketing for Honest one is invited harvest from. If to supplement our on-going fills at thetoopportunity to work Weight Food Co-op. you’re hungry and the youAfrican want to try Free Food Fridge’s Albany locations. closely with American Juneteenth, short for June something, go ahead pickCapital it! Look for the Edible Gardens Cultural Centerand of the N i n e t e e n t h , i s a d a yintthe hat InspiredRegion by various urban events gardensandbeautiful raised wooden on several commemorates thebeds end created of legalthat areprojects. poppingHonest up around theisworld friends at ADK theIt Weight proud toby our ized slavery in theRustica United and States. in an effort to address insecurity, trough tubs on the exterior announce that food we will be a majorstainless also celebrates Black and African the patio. And if you’re interHonest sponsor Weight isofworking on cultivatJuneteenth 2022. Thiswall of American freedom and achievein beingwhile a partrecognizing of this projectthat in ing an freedom edible landscape that isanyone street festival scheduledestedments, can harvest, share, and enjoy free. onthe future, please reach out to me at for Saturday, June 18th,for 12-6pm there is much work to be done to It’s partSouth of our mission tofree,firstname.lastname@example.org. Pearlongoing Street. The event is achieve racial justice and equity in make good, fresh foodtoaccessible fun, and open the public.to all. this country.
Freedom Street Fest
Incredible Edible Clothing Gardens!
By Human Soandso
With the help of a new team of member-owners, we’ve officially launched our first ever Edible Gardens! You might be wondering, 3
PHOTOGRAPH BY LIZA MOLLOY PHOTOGRAPHY BY JAMES FRANCO
lOl By Deanna Beyer
What is a Co-op?
If you’re new to Honest Weight, you might be wondering what makes us different from any other grocery store. There are lots of things, but probably the biggest is that we’reBy a Lucia community-owned co-op!
ave you ever wondered how to maintain a healthy, organic diet while on a budget? Eating well should not be a luxury; quality and affordability can go hand-in-hand. At Honest Weight, we strive to make nourishing, sustainable products accessible and affordable to all who walk through our doors. Our Co+op Basics program is part of how we accomplish this goal. If you’re looking for ways to save, just look for the purple label. It’s posted throughout the store on everyday Salad, Hot Bar, products and pantry staples–from seasonal produce to and Cafe sustainable meat, from are grass-fed dairy to organic cookwithwellness essentials to seasonal ing spices,Back, from personal preparedafoods made right here in our kitchen. New Option! Our main supplier for Co+op Basics is Field Day, a company After committed to seemed the same what has like values forever,astheHonest Honest Weight Food Co-op. Their products are third partyboth certiWeight Kitchen is excited to have re-opened the Barstandard and& HHot Bar, including including no daily soup fied for a SSalad rigorous of quality artifiofferings. in other preservatives. big news: they have also cial flavors, colors, AndAlso or unnecessary launched the products brand-neware, Build-Your-Own Burger As diverse as these they have at least one& Bar, available from 11amwhat to -7pm thing in Fries common: they arefrom priced below youdailyeach would day. Take it from those of us who’ve been lucky pay for similar products at a conventional grocery store. enough to sample them, (including meat, vegetarian, Especially combine Basics other and when vegan you options), this isCo+op a MUST TRY with for all! After savings opportunities–like days, rotating sales grabbing your food,discount you are welcome to enjoy your and specials, member-owner discounts–you mightor meal and in our newly reopenedre-opened Café space, just discover Honest sunny Weight is with one lots of the most out onthat our beautiful, patio of comfortbudget-friendly places around. able seating. The Co+op Basics program is currently being updated to help all our shoppers eat well on a budget. Check our Glass Recycling blog for more details coming soon!
Lucia Hulsether is a teacher and writer currently based in Saratoga Springs, NY. Her first book, Capitalist Humanitarianism, is forthcoming Duke Z e rfrom o W a sUniversity t e C a pPress. ital
District has launched an ambitious Glass Recycling Pilot Project here at the Co-op, to ensure that the glass is truly being recycled rather than heading to the landfill. To make it successful, we need your help! Instead of throwing clear glass in your single stream bin at home, bring it to the Co-op.
Just follow these simple steps: • Locate the collection bins near our bike lockers • Only place clear, clean glass in the bins • Make sure to remove both the lids and little plastic rings (labels are ok)
Seasonal Local Produce
What could be fresher than all of your favorite produce arriving daily from local farms? (could we include a couple of relevant farm names here?It’s growing season and we’ve got farm-fresh fruits and veggies from all over the area. So, whether you’re looking for nNon-GMO sweet corn, crisp cucumbers, or super juicy, tiny strawberries, we’ve got you covered! Be sure to check out all the beautiful new arrivals next time you’re here.
PHOTOGRAPHY BY LIZA MOLLOY
Straight Talk About Stress By Dr. Rhiannon Clauss
PHOTOGRAPHY BY NATHAN DUMLAO
When you’re in fear you take all the available energy of your body and use it for fight or flight purposes. You shut down growth and you shut down the immune system.
– Bruce Lipton
As a neurologically based chiropractor, I see patients come in every day with symptoms ranging from aches and pains to digestive troubles, sensory-processing disorders, weak immune systems, fertility challenges, and more. Over the past 11 years in practice, the common thread that I see in each patient is stress in the nervous system. A healthy nervous system can adapt and react to stress appropriately, while a struggling nervous system due to subluxations does not adapt appropriately to these stresses. There are three types of stress that our bodies have to adapt and react to every single day.
Trauma Physical stress can be something as instant as a car accident or a slip-and-fall or can accumulate over time like with repetitive motions such as overdoing it in the garden or sitting at a desk for eight hours. Not all physical stresses have to be negative things. For example, learning to walk, learning to ride a bike, and even the birth process are physical stresses that children experience as they grow up.
3. The amygdala sends signals to the hypothalamus and the pituitary gland to activate the stress response, better known as “fight or flight.” This response activates the cardiovascular system and suppresses your immune and digestive systems.
Toxins Chemical stress is something people are becoming more aware of too, as evidenced by the demand for more whole, organic food options. Other sources of chemical stress are prescription, over-the-counter, and recreational drugs, alcohol, tobacco, pollen, vaccinations, personal hygiene products, and cleaning products in our homes. While it’s impossible to avoid all stress, it’s helpful to understand the body’s stress response and learn how to prepare our body to adapt to stress as ideally as possible to maintain an optimally functioning nervous system. This is because your nervous system controls every organ, system, tissue, and cell in your body!
5. The final stage is coping. There are negative and positive coping mechanisms. Negative coping mechanisms include consuming drugs or alcohol, constantly checking your phone, and mindlessly scrolling through social media, to name a few. Some positive coping mechanisms are meditation, focused breathing, and moving your body by going for a walk or doing some gentle yoga.
The Stress Response 1. A trigger, either externally or internally, occurs. For example, you’re carrying your little one on your hip all day (physical), you’re stuck in traffic making you late to work (mental/emotional), or you slide into a bed freshly made with sheets washed with fabric softener (chemical).
Charlie Burgess manages OSI lands from the Catskills to the Adirondacks. With an MA in Archaeology and American Indian Studies from Cornell University, he studied Mohican history, culture, and land management practices. He was born and raised in the Mohican homeland.
Thoughts Emotional or mental stress is what comes to mind for most people when they think about stress. Financial troubles, stress with your significant other or your family of origin, the stress of raising children or caring for a loved one, even traffic, all cause a stress response in our body.
2. The sensory part of your nervous system sends information that there is a stressful trigger to your brain, specifically the amygdala, to process a response to this stress trigger.
4. You become aware of the symptoms of the stress response: increased heart rate, anxiety, upset stomach, body aches, etc.
Increasing your body’s ability to adapt to stress The most important thing to consider when trying to increase your body’s ability to cope with stress is maintaining a healthy nervous system. Your brain is communicating with every single cell of your body every second of every day. The way it does this is through signals sent along nerves via the spinal cord. Maintaining the health of our spine is crucial to maintaining our brain’s ability to communicate with our body effectively. The spine is also integral in maintaining the health of our brain. In fact, 90% of the stimulation and nutrition to the brain is generated by movement of the spine! (Dr. Roger Sperry, Nobel Prize winner, 1981) Dr. Rhiannon is a chiropractor, specializing in neurologically based healthcare for families, including pregnancy and pediatrics. She serves patients at Capital District Family Chiropractic in Albany, New York.
Dental Wellness of Albany
Biologic Dentistry Mercury-free, Mercury-safe amalgam removal by IAOMT protocol. Laser assisted periodontal treatments, Ozone Therapy, Biocompatible materials, Implant placement, Extractions using L-PRF
Robert Herzog, DDS, FAGD, IBDM
651 Delaware Ave. Albany, NY 12209
Coop Scoop Coop Scoop
TRADITIONAL, BIOLOGIC & HOLISTIC DENTISTRY
HEALTHY URBAN LIVING
Seeding Curiosity, Confidence, and Community Through Urban Gardening with Children By Susan Petrie
onest Weight has been delighted to be able to play a supportive role in several local children’s gardens (now part of the Albany Kids Garden Network). We last featured the Vegetable Project in our May/June 2018 Coop Scoop, and the Friendship Garden in September/October of 2018. We asked Susan Petrie to check in with the major forces behind these gardens—Bill Stoneman and Susan Fowler—for their reflections. And as their interviews clearly show, urban children’s gardens encourage the growth of so much more than plant life.
ILLUSTRATION BY JEFFREY WRIGHT-SEDAM
Specials. We also accept SNAP benefits.
Questions with Bill Stoneman
The Veg etab le Pro ject of Alb any,
tasting and experiencing gets kids heavy clay soil at Myers Middle who are not thriving in school off Bill Stoneman, who can handle School in the fall of 2009 and Shopping for special dietary the sidelines and engaged in their being called stubborn and opinbrought in needs? our first successful We get it. It’s easy to find tasty learning. They plant, they care for ionated, leads a volunteer-drivharvest in July 2010. We have built food alternatives in every department at then they harvest and e n gardening initiative for Myers awareness oftheour work its staffplants, co-op. Our and friendly can alsodishes from what they’ve prepare Middle School and Albany High value since then and have attractmake suggestions if you’re feeling And then they try what harvested. called the Vegetable Project. His ed amazing volunteers, built partoverwhelmed by the choices, as many we putof on a plate, sometimes idea has grown from digging in the nerships with teachers, and won them arefrom on special diets, too! moments after an indignant, “No, dirt at Myers back in 2009 to a gratifying support the comI’m not going to put that in my full-fledged, tax-exempt, non-profit munity. mouth.” gardening program. Over more than How does WeightHaving a hand in growing Since September 2021, Honest we’ve things—tomatoes, peppers, a decade, he has taught and shared brought hands-on soilthe and seedcommunity? support local cucumbers, and much more—is with thousands of Albany activities to Most aboutco-ops 1,000 devote students significant part time of it. Seeing friends eat vegechildren—especially those with from Albany schools. In March and resources to educational tables is part of it too. great needs—the fun and rewarding alone, 500 kids turned 500 plastic What is a community-owned programming, community developI have spent 12 years as an aspects of growing vegetables they milk jugs into miniature greenco-op? It’s a grocery store owned by its every-day can eat. outreach initiatives. We substitute teacher at houses and ment, startedand cool-weather members, usually the people who shop Albany High. It works fine for donate 5% of our net profits to local here. These are the people who cooperasome students. Others are thornot-for-profit organizations,oughly run free disengaged. Hands-on tively manage and control the business. Giving kids opportuand low-cost educational programs all kinds of teaching and learning, which is all nitiesThe to membership learn bymakes that are open to all, and are decisions, including what foods and thealways Vegetable Project does, works. products are on the shelf, and what looking for ways to collaborate with doing and touching next? standards those products and their partners in the community.What’s We offer and tasting and expeproducers have to meet (think growing My dream, or maybe delusion, is many opportunities for memto capture all the organic waste in practices, ingredients, etc.). At riencing getsclean kids ber-owners to help with thisthe commuschool cafeterias and compost Weight, we’ve got about 14,000 who areHonest not thriving nity engagement. it. The environmental rationale is members. important. Exposing students to in school off the sidescience What other co-ops are in theconcepts like decomposiWhoengaged can shop in here? Everyone is lines and tion and recycling of nutrients is area? You can find co-ops everywelcome: anyone can shop at the co-op. If important. But really, I think we theiryoulearning. where! In addition to Honest Weight, decide to become a member, you’ll can do more to motivate today’s purchase a “share” of the co-op, become there are several others students you can by encouraging a sense eligible for lots of additional discounts on check out: Niskayuna Consumers of purpose—such as caring for the products, and have voting rights on that will soon belong to Co-op, Chatham Real Foodplanet Market decisions them—than telling them to sit Honest Weight is that happyaffect to be athe partstore. of manyHonest local garden projects. are a member of Cooperative Co-op, We Mohawk Harvest Weight member-owners can choose to group of gardens that created still in their chairs and look up at the newly formed Kids Garden Network – an informal Market, and Cambridge Food Co-op. learning opportunities the Cityserve of Albany. the board will ever do. invest their timeforatkids theinstore, on The Co-op provides donations of money and/or plants to each unique garden in the network: To learn more about the Vegetaone of our committees, or work with a The Vegetable Project's Middle School and Albany High School • The Friendship Gardenhas ble While every co-op its Project own or to volunteer, visit program, ingardens orderat Myers to receive a bigger of the Delaware Community School • Giffen Memorial Elementary School • AVillage Inc.'s Innovation Block their website. You can also get a distinctive vibe, we are all founded on discount to 24%)Magnet on their groceries. Program gardens (up • Montessori Elementary School • Thomas O'Brien Academy of Science and look at their joy and progress at Technology (TOAST) • Albany School of Humanities (ASH) • Arbor the Hill Elementary Schoolprinciples: • Tivoli same basic Preserve • The Radix Center facebook.com/vegetableproject What is on offer? We believe everyone · voluntary and open membership and on their Instagram account, The Co-op also offers support (mostly in the form of seeds and plant starts) to lots of new in our community should have access to democratic member control@vegetableproject. and existing gardens that expanded during the pandemic including: affordable, high-quality, natural foods · member economic participation Falconand Farmsproducts at Albany High School • Albanyliving. City Farm • Gabi’s Garden @ The Free for healthy So• Collard we City Growers School • Justice & Affinity Community Garden (184 Third Street) • Soul Fire in the City •and Wildflower’s · autonomy independence offer thingsGarden like •Co+op Basics line Elementary of Communal Vegetable 5th Graders @ New(a Scotland School create a garden • Castleton 9 Public · education, training, and informaPHOTOGRAPHY BY UNKNOWN Library • Capital Roots foods • FOCUSand Churches of Albany • Tivoli Lake Preserve & Farm over 450 high-quality housetion
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seeds inside them. It was an intenHow is Honest Weight part of the s i vlocal e l y ish a n d s - o n e x p e r i e n c e local food system? If buying f o r every student, which does important to you, we’re one of the best not often happen, if ever, at the places around to shop. Co-ops scaleform we did it. In the community, strong relationships with local,Weight’s kindness and Honest small-scale producers, which means youhas been off the charts, kinship can find products that aren’tincluding typically financial contributions, available at traditional supermarkets. i n - c l aAt ss demos, and selling Honest Weight, we work withproduce over 285from our gardens. local farms and 319 local producers; that What have list is always growing. And because we you seen thefresher, VP do for kids? get daily deliveries, it means How did the VegProj start? Giving kids opportunities to lower-impact food that hasn’t travelled learn by doing and touching and We planted a bed of garlic in across the country for days.
a trellis for thornless blackberries. Over the years we’ve planted apple trees, blueberries, strawberries, and exotic pumpkins, too. And, of course, plenty of flowers.
How does the garden bring people together? Beyond all the excitement the kids have, it works like a pretty wonderful network. You can see the influence it has had on the neighborhood and the school. People whose property touches the garden have also started their own gardens. It brings together master gardeners from the area. It attracts just incredible volunteers, students from Albany Med, local Boy Scouts, and parents. The kids pick flowers and make bouquets for area businesses. It’s a center for Earth Day activities. Local authors and chefs come in to do weekend events. Sometimes we have open houses. The fundraiser I did last year through social media raised $3000. I’ve also run art contests, silent auctions, and Have you pop-ups. We connect with the dreamed ga rdening other after-school of or with the initiatives, having too, and work Ve g e t a battending l e P r o j e c t , Mo a ntessori Magnet, ASH, and Giffin. It’s clothing swap, pretty but powerful when students can never from twenty years ago, some of pullreturn. You my earlyquite gardeners, it together? can see the true connection that a garden can create between so many different Well,people your over wishtime.
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Questions with Susan Fowler
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to it. It’s still unbelievable to me that something this fantastic exists in the middle of a city. What do you grow? Everything! I work closely with the students through a garden
How did the Friendship Garden begin?
has been granted!
Saturday, May 21st, 10am-2pm, Honest Weight will host a sweet swap of gently loved clothing, open to everyone. Join us for some wardrobe renewal and positive social exchange: prune your apparel overgrowth, while finding fresh new additions, for free! Check out the Fresh News in this issue for details, and learn how to get a store coupon for participating.
who choose to partici a community that em cooperative principles in an atmosphere of and
The Friendship Garden is located on a former vacant lot on Hurlbut Ave. in Albany. With love, generosity, and time, a patch of neglected land has transformed into a beloved community garden sanctuary that is used by students, teachers, neighbors, local church pari shioners, and master gardeners. Susan Fowler (Miss Flower!), a former 2nd grade teacher who retired from Delaware Community School several years ago, saw potential on a plot of unused land.
Twenty-two years ago, a local church member showed up at one of our faculty meetings and said that they were the owner of a vacant lot nearby and wondered if It’s still unbelievable Wellness of with Albany we’d Dental like to do something it. to me that something My hand shot up right away. I realized the school had no green this fantastic exists in -space and I thought I could make the middle of a city. Mercury-free, Mercury-safe amalgam removal a butterfly garden or something. To participate or learn more, by IAOMT protocol. Laser assisted periodontal So,treatments, on a cold day in March, more you can contact Susan at SusanOzone Therapy, Biocompatible materials, than Implant two placement, decadesExtractions ago, 50 club, which has about 25 members email@example.com or visit the usingpeople L-PRF got together to clean, dig out, and inFAGD, it now.IBDM I help them grow things garden Facebook page. Robert Herzog, DDS, rake. We cleared junk andLaser tires we can cook and eat. Every 90 year Dentistry Susan Petrie is a freelance writer and poet who lives in and needles and glassTRADITIONAL, and built BIOLOGIC we have a pizza garden and grow Albany. Her recent book is 100-Mile Home: A Story Map of WA TE raised beds. Today it is&aHOLISTIC thriving DENTISTRY tomatoes, basil, and peppers. Lots INDUST RV Albany, Troy & the Hudson River. RIAL LIE TA VE and beautiful volunteer-run of tomatoes. the RK RD cucumEX We pickle PA T 651 Delaware Ave. garden that welcomes so many bers and beans. Garlic is the N gift Albany, NY 12209 651Dental.Com C Fax: 518.427.7346 people—children and adults—inEN for volunteers. We recently put in TR E W AL AV E S Coop Scoop PHOTOGRAPHY BY LISAJUNE ANGERAME, 2022 MARK SAKER, AND SUSAN FOWLER 10
W AT E
Co-op Book Review By Ben Goldberg
This is Your Brain on Food
By Uma Naidoo, MD
t would be difficult to find anyone more qualified to write a book about the food-gut-brain connection and its implications for mental health than the Harvard-trained, board-certified nutritional psychiatrist Dr. Uma Naidoo. Dr. Naidoo is the director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital and the director of Nutritional Psychiatry at MGH Academy. She serves on the faculty at Harvard Medical School. She is a trained professional chef who teaches at the Cambridge School of Culinary Arts. No ivory tower anchorite, Dr. Naidoo is a practicing clinician and a chef committed to making research-tested dietary and nutritional information understandable and useful for the common person. Her book includes meal plans and recipes, and she has produced a video series on diet and brain health. Dr. Naidoo is also a cancer survivor. Naidoo’s book is well-written, well-structured, and accessible. It is organized in a way that allows the reader to easily glean information about specific mental health conditions. After setting the broader scientific context regarding the food-gut-brain connection, she focuses each chapter on a different mental health issue, including depression, anxiety, PTSD, ADHD, dementia and brain fog, OCD, insomnia and fatigue, bipolar disorder and schizophrenia, and libido problems. These include both research studies pertaining to the targeted condition and case studies from Naidoo’s own clinical practice. She discusses how eating patterns, specific foods, additives (e.g., artificial sweeteners), and food types (e.g., fried and processed foods) worsen or help the targeted condition. There are helpful “cheat sheets” that summarize which foods help (Foods to Embrace) and which ones worsen (Foods to Avoid) each condition. Naidoo also explains the dangers of rampant systemic inflammation fueled by certain foods and how a sound diet can help treat and prevent a wide range of psychological and cognitive health issues. The final chapter, “Cooking and Eating for Your Brain,” provides summaries, tips for healthy eating and food prep, menus, and recipes. Yes! Naidoo’s book offers both depth and practicality for anyone interested in both learning and applying therapeutic nutritional information. There is nothing too weird, far out, or radical in this book, and Naidoo’s recommendations are ones that almost anyone can benefit from. She clearly states that nutrition is only one important aspect of treatment for serious mental illness—along with medication and psychotherapy—but cautions that “until we solve nutritional problems, no amount of medication and psychotherapy is going to stem the tide of mental issues in our society.” Naidoo also makes many recommendations that are consistent with the well-researched and effective Mediterranean Diet, with its emphasis on healthy whole foods, vegetables and fruits, good fats, and whole grains. At the same time, she doesn’t shy away from well-founded criticisms of, for example, the typical Western diet that is dependent on meat, sugar, and highly processed fast foods. She even asserts that “psychiatric diagnoses have no statistical validity, and the conditions have no biomarkers of specific diseases. ‘Diagnoses’ are simply lists of symptoms.” Adding, wisely: “We need to examine the whole person and their lifestyle in order to better treat them.” She sums up by saying: “The problem is bigger than psychiatry, extending to medicine as a whole.” Feed your brain. Read this book. Ben Goldberg gardens (though not always well) and eats (though not always wisely) in Albany.
HEALTHY URBAN LIVING
Double Up Food Bucks is a nationwide fruit and vegetable incentive program, servicing millions of SNAP users, active in 20+ states at over 800 farmers markets, CSAs, farm stands, mobile markets, and grocery stores. The program gives shoppers $1 for every $1 spent with SNAP, so you can purchase even more produce. A match of up to $20 a day could mean $40 for healthy foods. Why is this important? Because too many people don’t have access, even with government aid, to the amount of healthy food needed to support families. Sign up is free and the dollars never expire. In New York State, Double Up has contributed to 1.1 million pounds of healthy food sales to over 24,000 customers, at more than 130 sites spanning 23 counties. Visit our Service Desk to sign up and go to honestweight.coop for more information on the program.
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foods and products
Parchment DoubleCompany Up Baking
Food Bucks! Troy, By Deanna Beyer
tion of SNAP (Supplemental Nutrition Hunger Free estimates t is America a bakery inspired by Scandinavian that this pasttraditions. year has” That seenisahow 67%IsabelAssistance Burling- Program) benefits that we’ve seen in a single year. Which is increase in foodinsecure New Yorkham refers to her business, Parchment why we’re ers. Baking And here at Honest Weight we’re Company, located on Washington Place in so excited to participate in Double Up Food Bucks! on track to have highestfollows redempTroy, NY. Shethe lovingly the recipes and customs of her ancestors in making baked goods that use local and organic ingredients. These include delicate, crisp cookies, seasonal shortbreads, chewy almond cookies, intricate cakes, spice cookies, Scandinavian pastries, and Nordic breads. A full array of the offerings can be found on the website. The Co-op carries Pekannflarn (pecan lace cookies), Chokladkakor (dark chocolate cookies), Pepperkaker (ginger snaps), Treringer (cardamom sugar cookies), and Pebernodder (spice puffs). As a child Isabel was always drawn to the kitchen, especially in the weeks leading up to Christmas. At that time the women of her family gathered to make traditional Scandinavian cookies and share stories 90 from their culture. For Isabel it was a place of warm WA TE INDUST RV memories and learning. However, her first career RIAL LIE TA VE PARK RD EX T path did not take her into the world of baking. N When she arrived in the Capital District in 2015, CE NT Until recently, she was not shipping orders. RA ERather, customW LA Isabel worked first in the area of quality control for VE ers would order online, then pick up their S purchases at the chemical manufacturers. At the same time she began various markets. Now shipping is available within frequenting the Troy Farmers Market and eventually New York State. joined as a vendor. Her baked goods were very popular, and she enjoyed the interactions with Market Learn more about Isabel Burlingham customers, especially those with Scandinavian roots. and her fascinating business at: Before long her career path had changed: she decided to establish her unique business, Parchment Baking Company. She says, “Through Parchment I get to share my family’s stories with others and learn their Pat Sahr has been a member of the Co-op since 2005. She contributes to the stories in return.” Coop Scoop as the writer of the Producer Profiles. Sahr says, "It’s a pleasure being In addition to Honest Weight, Isabel’s baked goods part of the Honest Weight family, and I've especially enjoyed communicating with the various producers whose products are sold at the Co-op!" can be found at seven farmers markets in the region.
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PHOTOGRAPHY BY LIZA MOLLOY Heal
Corner Using Herbs and Essential Oils to Support and Enhance Urban Living By Melanie Pores
ince 1978, the Co-op has been my “go-to place” for healthy ingredients and free DIY workshops. In a workshop there on healthy skin, hair, cleaning, and household products presented by Latrell DeWitt, I learned that geranium essential oil has hormone-balancing qualities and that it possesses a light floral scent that can substitute for rose oil; frankincense is an AMAZING scar healer; lavender is calming and great for soothing burns; and so much more! As a city dweller for 40+ years, I cultivate an herb garden containing lavender, lemon balm, mints, chamomile, and other herbs. I’d like to “bring a garden” to you, even if you are unable to access green space, by sharing some of my favorite DIY recipes to enhance urban living.
Melanie’s Secrets to Sweet Slumber Walk, practice yoga and/or qigong or other exercise early in the day; Eat your largest meal at noon with a light snack/soup ~ 6pm (for optimal digestion); Stop using or dim tech devices at least 30 minutes before bedtime; Sip chamomile & lemon balm tea, which possess natural sedative qualities (can add mint leaves for cooling effect); Perform whole body massage using melted coconut, unrefined sesame, or olive oil; Enjoy a warm bath: 1/2 cup Epsom salt, 1 TBS lavender petals, 1 TBS olive, almond, or jojoba oil, and 5-10 drops total of your preferred essential oils from this recipe: Melanie Pores is a retired bilingual educator, an HWFC member since 1978, and the facilitator of HWFC’s Spanish Conversation Group since 2015, currently on Zoom, Fridays 10am to noon.
Sweet Slumber Rollerball Blend Fill 10 mL glass rollerball bottle with carrier oil (almond, grapeseed, or jojoba oil, etc.), add 10-15 drops of combination of following essential oils:
Citrus: bergamot, neroli, sweet orange (~3-5 drops) Floral: lavender, jasmine, chamomile (~5 drops) Woody/grounding: lavender, vetiver, cedarwood, sandalwood, frankincense (~3-4 drops) For example: 5 drops bergamot 4 drops sandalwood 3 drops each neroli & frankincense Gently towel dry, climb into bed, practice gentle yoga poses & stretches, apply rollerball blend to back of ears, extending down sides of neck along vagus nerve; on back of neck, along shoulders, on pulse points of wrists, on temples and on area between eyebrows, referred to as the “third eye.” You can also use your blend as a pillow spray: to a 4-ounce spray bottle with witch hazel or distilled water, add 10-15 drops of essential oil. Sleep in a cool, dark room and block out noise if possible.
Please note the Vegan Gluten-Free Sweet Spice Oatmeal Cookies by Melanie Pores in our May 2022 issue actually calls for 1 teaspoon of cinnamon. We apologize for the mistake.
ILLUSTRATION BY JANE WELCH
Fresh News! Melanie’s Favorite Herbal Hair Rinse 1. Make hair rinse with an herb bundle of dried herbs/ flower petals (available in Bulk Department) soaked in red wine vinegar with essential oils. 2. Place 2 TBS each of the following in a piece of cheesecloth, tie up and place in the bottom of a 1-quart mason jar: nettle, rosemary, calendula, chamomile, lavender, peppermint, hibiscus, rose petals.
Double Up Food Bucks!
3. Cover By herb mixture with Deanna Beyer vinegar, allowing space to add essential oils. Add 10 drops each of following essential estimates Hunger Free America oils: lavender, rosemary, thatcedarwood, this past tea year seen a 67% tree,has peppermint. in Place piece of wax paper increase foodinsecure New Yorktophere before lid on we’re ers. on And at putting HonestaWeight the jar, and place jar on a on track have the highest sunnytowindowsill. Shake jarredemponce a day for 2-3 weeks before using. After shampooing and removing shampoo, apply hair rinse, and let sit for a few minutes before rinsing.
Double Up Food Bucks is a nation-
wide fruit vegetable incentive Glass and DIYandInsect program, servicing millions of SNAP Countertop Cleaner Repellent An all-purpose cleaner that smells so uplifting!
16-ounce Cleaning Essentials spritzer bottle (available in Housewares), or any glass spray bottle 4 oz alcohol 25 drops of essential oils, for example: 12 drops lemon 13 drops orange 9 oz distilled water
tion of SNAP (Supplemental Nutrition Assistance Program) benefits that 1. Addin alcohol and year. essential we’ve seen a single Which is oils; so finish with distilled why we’re excited to participate in water. Shake well before Doubleand Upduring Food Bucks! use.
users, active in 20+ states at over 800 farmers markets, CSAs, farm stands, mobile markets, and grocery 1 Tbsp witch hazel stores. The program15 gives shoppers $1 for drops lemon eucalyptus every $1 spent with SNAP, so you can essential oil purchase even more produce. 15 drops cedarwood A match ofessential up to oil $20 a day could mean $40 for healthy foods. Why is 5 drops lavender essential oil this important? Because too many dropsaccess, peppermint people don’t 5have even with government essential aid, to oil the amount of or filtered healthy food Enough neededdistilled to support famiwater to fill a 4 ounce lies. Sign upspray is free and the dollars bottle never expire. In New York State, Double Up has contributed to 1.1 million pounds of 1. Fillsales a 4-ounce glass or metal healthy food to over 24,000 spray bottle with distilled or customers, filtered at more than 130 water, a little lesssites than spanning 23full, counties. being sure to allow for witch Visit oursufficient Service room Deskfor tothe sign up hazel and essential oils. and go to honestweight.coop for more information2.on the Add theprogram. witch hazel. 3. Then add essential oils to the spray bottle. Shake well before using. Test by applying small amount on exposed skin or dab lightly on clothing.
The Honest Weight community was saddened to hear of the tragedy in a grocery store in Buffalo, NY. We are heartbroken by the senseless violence against the Black community in Buffalo, in an attack by a racist domestic terrorist that took the lives of 10 people and wounded 3 more. To most people across the country & world, Buffalo might as well be Albany. We extend solidarity and empathy to the staff and shoppers of Tops Market on Jefferson and the Black community nationwide who have continually bore the brunt of race based hatred since this country's inception.
For more information, education,
and how you can help,
see our blog. Coop Coop Scoop Scoop
JUNE Heal 2022
PHOTOGRAPHY BY MATHEW BRADLEY
Demystifying Dried Beans By Ruth Ann Smalley
f you are looking for ways to save money on a nutritious plant-based protein while reducing packaging waste, look no further than good old dried beans. Because beans are nitrogen-fixing for the soil, you’ll also be promoting a crop that adds value to the land as part of a farming rotation. Our local bulk options help you support New York farmers while you decrease your food miles. According to FINYS (Farm to Institution New York State), the state grows 34,000 acres, mainly in central and western NY. More recently, the Hudson Valley Farm Hub has been exploring dried bean production in the Hurley area. It is great to know we have a local supply of food with such a super profile—high in protein, fiber, vitamins, and minerals. Many of our shoppers already rely on dried beans as a staple with a great shelf life, so we’re thrilled to have expanded our bulk offerings (see our May 2022 Producer Profile). But if you didn’t grow up in a household where it was common to make beans from scratch, you simply may never have ventured it. Yes, it is handy to be able to grab a recipe-ready can off the shelf. But with a little planning, you can build dried beans into your menu easily. I like to keep a cooked batch ready in the fridge, because their versatility means the possibilities are endless. They have definitely made lunch time easier while working from home! Here’s my no-frills, slow cooker method. Obviously, you can change things according to your needs. I use pinto beans, but it works with similar-sized beans such as Cranberry or Jacob’s Cattle.
Basic Slow Cooker Pinto Beans: You’ll have a b etter bean experience if you soak them. Before bed, put 1 part beans to 3 parts water in your slow cooker, letting them soak overnight. Dried beans expand to more than double, and keep well in the fridge or freezer. There’s something to be said for making and storing a large batch, but in a typical week, I make a cup for two people. That gives me options for refried beans, burrito bowls, bean dip, soup, etc. In the morning, leave the beans in the soak water (add water if they have plumped up more than expected). I add a small chopped onion for flavor. Salt is generally not advised, as it may toughen the beans. Set your cooker on high for 4 hours. Depending on your particular appliance and the type or age of the beans, they may not need the whole time. You may even be able to turn them down to l ow a f t e r t h e f i r s t 2 h o u r s (especially if they seem to be splitting but aren’t tasting fully cooked or are mealy). It’s hard to mess up a mess of beans! And they’re so inexpensive, you won’t feel terrible if you have to compost them. Experiment and see what works for you and your schedule—cook them on low for the whole day if you are out of the house, for example. Once cooked, it's easy to add spices like cumin, garlic, onion powder, and cayenne, according to your tastes.
2 cups fresh greens (e.g, kale, spinach, or a mixture of greens)
1 1/2 cups coconut water or coconut milk
Melanie’s Favorite Date-Sweetened Fruit Smoothie By Melanie Pores
n Ayurveda, the 5000year- old “science of life,”, the emerging heat and humidity of the early summer can be challenging, especially to individuals with a Beyer By Deanna “Pitta” constitution like myself, who tend to overheat and dehydrateIntroducing… easily. Local Everywhere, a greatand new radio and podcast collaboraAs the temperature tion with longtime Honest Weight member-owner Cynthia humidity in theshort-format, surround- easy to listen to interviews, Pooler.rise In these ing environment, themembers body isof the Honest Weight commuCynthia chats with nity about their thoughts also experiencesing a surgeoninholistic living, the work they’re doing in the community, temperature andwider beginsning to and of course, what they love about their favorite food co-op! accumulate moisture First up was GreginternalSheldon, International Project Director ly. People of allRose constitutions of Eden’s Foundation in and Project Manager at Albany Victory Gardens. Albany native has a lot of great insight this season need to This be mindful about getting involved on the local level with organizations of fluid intake and electrolyte serving the community. He talks about working with Honest balance. Weight throughout the years and why he feels so lucky to be To athis I thought you part end, of the store’s community. In the second interview of the series, Ruth Ann Smalley might enjoy here is a healthy notes how so many new ways blended fruit recipe, that you of living and doing open up when you join the co-op community. She also points to the can either enjoy asand a yummy vast knowledge expertise of staff that is available to drinkshoppers. or easilyIf you pourdon’t it into knowan Ruth Ann from her years in the Wellness you might recognize one of her books, ice pop tray Department, and place in your Sheila Says keep We’re you Weird, a must-read for families implementfreezer to help hydrating environmentally friendly initiatives on the homefront. ed. It’s healthy, and delicious Shea is an educator, author, and writer who offers wellness, way writing, to attend to your body's and creativity coaching through her practice at www.ruthansmalley.com longtime member-owner, she is thirst, as soon as it arises, Aand also the Content Editor of the to restore your body’s electro-Coop Scoop Magazine. No stranger to the world of interviews, Pooler is the host of lyte balance. Focus on Albany, a program of Grand Street Community Arts I hope you will enjoy that airs on WCAA-LP 107.3my FM, the Capital Region’s communityrecipe radio station. simple for a date sweetened fruit smoothie.
1 cup almond milk 1 cup pitted, chopped dates, soaked overnight 1 cup fresh or frozen cooling summer fruit (e.g, blueberries, blackberries, chunks of mango) 1 Tbsp ground flaxseed 1-2 scoops protein powder (pea protein powder for vegans) 1/4 tsp ground cardamom 1 tsp cinnamon 1 tsp vanilla extract 1 -2 Tbsp healthy fat (e.g, coconut butter, coconut oil, avocado or almond butter or other nut or seed butter)
1. Pour coconut water/ or coconut milk, and unsweetened almond milk, filling a high-speed blender to the 2 1/2 cup mark for 2 quarts of smoothie. Add the greens. 2. Start blending on low and, as greens start to break down, increase to medium speed until completely broken down and smooth, approximately 45-60 seconds. 3. Add in soaked dates and cooling summer fruit. 4. Add ground flaxseed, protein powder, and cardamom, cinnamon, and vanilla extract. 5. Add 1 to 2 Tbsp healthy fat. Blend until smooth.
Interested in participating? 6. Serve immediately Email Cynthia at: or pour in an ice pop tray and freeze.
PHOTOGRAPHY BY LIZA MOLLOY
o r e
Ocean’s Halo Broths There’s no need for takeout when you’ve got these delicious kelp-based broths. Just add a few simple ingredients and you’ve got homemade ramen, miso, tortilla, or Tom Kha Gai soup. You can find these meal-makers in Aisle 2.
Mi Nina Pico de Gallo Tortillas These crispy 100% non-GMO wh i t e c o r n t o r t i l l a s m ay already be on your favorites list, but Tortilleria Mi Nina has come up with yet another reason to love their chips – Pico de Gallo! Made from masa (corn dough) that is cooked and volcanic-stoneground daily by artisans, these zesty chips are about as authentic as you can get! In the chip/snack aisle.
Theo Chocolate LEMON What do you do when life keeps handing you lemons? Our friends at Theo Chocolate make MORE chocolate! They blended their organic & fair-trade milk chocolate with flavor notes of roasted nuts and caramel—a perfect balance to the tartness of lemon essential oil. The result is like eating a yummy ray of sunshine!
San-J Korean BBQ This new San-J blend is bursting with sweet and savory flavors that help you create authentic Korean BBQ in your slow or pressure cooker. Certified organic, gluten-free, non-GMO, and free from high fructose corn syrup, this sauce will put a smile on every face at your table including yours. Upper shelf Aisle 1.
References and Resources With great information comes great resources. Please check out these links to find out more from our Coop Scoop articles.
Honest To Goodness By Deanna Beyer
African American Cultural Center: https://www.aacccr.org/ Stuff the Bus https://foodbankofhudsonvalley.org/stuff-the-bus/ Juneteenth Event: https://www.albany.com/event/juneteenth-celebration-33865/ African American Cultural Center https://www.aacccr.org/
Straight Talk About Stress By Dr. Rhiannon Clauss
https://www.cdfchiro.com/ Information on Dr. Roger Sperry: https://www.nobelprize.org/prizes/medicine/1981/sperry/facts/
Producer Profiles: Parchment Baking Company By Pat Sahr
Seeding Curiosity, Confidence, and Community Through Urban Gardening with Children By Susan Petrie
Albany Kids Garden Network: https://www.facebook.com/Albanykidsgardens/ The Vegetable Project: https://vegetableproject.org/ The Friendship Garden of Delaware Community: https://www.facebook.com/The-Friendship-Garden-of-the-Delaware-Community-241747035847476/
BOOK REVIEW: This is Your Brain on Food, by Uma Naidoo, MD By Ben Goldberg
HEALTHY URBAN LIVING
Using Herbs and Essential Oils to Support and Enhance Urban Living By Melanie Pores
Essential Oil Use Chart & Guides: https://www.savvyhomemade.com/essential-oil-use-chart/ Essential Oil Recipes: https://oneessentialcommunity.com/ Wyndmere Naturals A-Z Guide of Essential Oils: https://wyndmerenaturals.com/pages/essential-oil-descriptions
What’s Fresh By Deanna Beyer
Ocean’s Halo Broths: https://oceanshalo.com/products/seaweed-broths/ Pico de gallo Tortillas: https://www.mininatortilla.com/pico-de-gallo Theo Chocolate: https://theochocolate.com San-J Korean BBQ: https://san-j.com/product/korean-bbq/
Demystifying Dried Beans By Ruth Ann Smalley
New York Food Guide: Dried Beans
Community Voices By Deanna Beyer
Email Cynthia at: LocalEverywhere@aol.com The Eden’s Rose Foundation: http://edensrose.org/ Ruth Ann Smalley: www.ruthansmalley.com Ruth Ann Smalley talks about Honest Weight: https://youtu.be/OK4XuOhkRTQ Greg Sheldon talks about Albany Victory Gardens: https://www.youtube.com/watch?v=HduqzPumOdc&t=380s