10-in-10 Program Returns

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10~in~10 Returns November 16–25!

With the Co-op’s busy season and high November-December sales volume, we’re re-running our Member-Owner incentive to help fill the store’s needs, promote a fun atmosphere in departments, and help MOs meet their time commitments. Here’s how it works: All MOs who invest 10 hours in the 10 days leading up to Thanksgiving will be entered into a $50 Co-op gift card drawing. There will be 3 winners—3 chances to win! This incentive lasts from Nov. 16 through Nov. 25. We’ll run the report, tally hours, and draw winners during the first week of December. •Who is eligible? Anyone who does MO hours. The idea is to get the most help into the departments during our busiest time of the year while keeping safety in mind. Keep your six-foot distance, wear your mask correctly, and come help keep the store stocked and vibrant. •Where can I do shifts? As an incentive to help the Co-op run smoothly during the holiday rush, we ask that MOs pick up shifts in departments they are familiar with. With that said, some tasks are quick to pick up and can fill in time while being super helpful. Contact Yevette at memberservices@ honestweight.coop with questions. •How can I sign up for a store shift? Reach out to the manager of the department you usually do hours in and set up your schedule. Don’t wait! If you need help reaching out to a department, please contact Yevette. Find department contact info on our website or stop by the department. •What if my chosen department does

not have shifts at the times I can come in?

Shifts are available in many departments and we hope to get as much coverage as possible. If you need hours outside your department or lack a “home department,” contact Yevette and we’ll look for a place where you can contribute and be of value while having fun. Some quick ideas are Courtesy Clerk (Front End), Fronting (Grocery), Parking Lot Attendant (Member Services), Outside Counter/ Cart Cleaner (Deli Dan) or Turkey Orders and truck unloading (fast-paced tech skills and heavy lifting required for Meat).

Vegan versus Primal

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Sisson also discusses insulin sensitivity and insulin resistance. Insulin is a hormone produced by the pancreas in response to elevated blood glucose. High insulin sensitivity helps maintain a healthy blood glucose level. Sisson recommends enough carbs (from vegetables, fruits, nuts, and seeds) to enable the body to store glycogen in muscles and the liver, but not so much that the glycogen gets converted to triglycerides and stored in fat cells. We can do this by following the Primal Blueprint Laws for diet and exercise.

In his discussion about cholesterol, Sisson refers to the work of medical doctors. In a nutshell, they stress the importance of LDL (low-density lipoproteins, often referred to as “bad cholesterol”) particle size. Small, dense LDLs, which can result from a high-carbohydrate diet, are associated with increased oxidation and inflammation and increased triglyceride levels, which is said to clog arteries. Larger, more buoyant LDLs are associated with a lower-carb diet and are considered harmless. Rather than focusing on total cholesterol and LDL numbers, Dr. Cate Shanahan recommends following the triglyceride-to-HDL (high-density lipoprotein) ratio, which she says is “perhaps the best way of monitoring heart disease risk.” 3.5:1 is good. 1:1 or better is “superior.”

Macronutrients refer to carbohydrates, proteins, and fat. The Forks Over Knives Diet is high-carb, low-fat. The Primal Diet limits carbohydrates by cutting out whole grains and legumes, which contain “anti-nutrients” like lectins. Primal is not carbohydrate-free, however, as it includes vegetables, fruits, nuts, and seeds. To make up for the reduced carbs and promote a feeling of fullness, healthy fats from animal and plant sources are allowed.

Fat does not have the same impact on blood glucose that carbohydrates have. Monounsaturated fats (such as olive oil) and omega-3 fats are recommended. Refined high polyunsaturated oils and chemically altered oils are not recommended because they cause oxidative damage. Adequate protein consumption is important for building and Forks Over Knives describes the most serious health concerns faced by Western society.

repairing tissues and organs, but like the authors of Forks Over Knives, Sisson cautions about the hazards of CAFOs. However, instead of avoiding meat products altogether, Sisson recommends humanely raised, pastured, grass-fed animals.

It may surprise some that the Primal Food Pyramid base comprises vegetables and not meat. Local, pasture-raised meat and animal products are next, followed by healthy fats, and then “moderation” foods such as fruits, starchy vegetables, and high-fat dairy. The top of the pyramid includes herbs, spices, and supplements.

Sisson recommends a few supplements because of the challenges of modern life, but admits that a dedication to healthful choices and effective stress management may be enough. Sisson suggests a multivitamin/mineral supplement, omega-3 fish oil, probiotics, prebiotics, a protein powder supplement (as a substitute for processed carbs at snack time), and vitamin D (if it’s difficult to get sun exposure).

What the Two Diets Have in Common

Both books recommend eliminating highly processed foods containing a lot of manmade additives and eating more whole fruits and vegetables. Both acknowledge the hazards of eating animal products from factory-farmed animals. Consuming fewer toxins reduces risk of cancer. In addition, by reducing the amount of calorie-dense, nutrient-poor foods, a healthier weight is maintained with less risk for diseases such as type II diabetes and heart disease. Finally, both books include several examples of individual success stories—and are unquestionably a vast improvement over the Standard American Diet.

HWFC does not provide medical advice. Please check with a health care practitioner before treating any condition. See page 10 for all policies and full disclaimer.