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Roanoke Natural Foods Co-op / Spring 2013


Promise » pg 3

Downtown Store » pg 8

Board Elections » pg 12



Advertising The Co-optimist is published four times annually by Roanoke Natural Foods Co-op. For advertising information, please e-mail or call (540) 343-5652. Roanoke Natural Foods Co-op Grandin Village 1319 Grandin Road, SW Roanoke, VA 24015 Phone: (540) 343-5652 Fax: (540) 343-5711 Market Square 1 Market Square, SE Roanoke, VA 24011 Phone: (540) 904-2733 Fax: (540) 904-2753 Staff General Manager: Bruce Phlegar Human Resources Coordinator: Elizabeth Wilson Front End Team Leader: Heidi Garrabrant Marketing Coordinator: John Bryant Center Store Coordinator: Lisa Balkom Fresh Foods Coordinator: Diana McGuire Accounting Team Leader: Carleen Greenman Wellness Coordinator: Elizabeth Good Downtown Store Coordinator: Dean Erickson Farm Coordinator: Sean Jordan Editor John Bryant Design & Layout Joe Burge Photography Jon Shup & Jim Crawford Contributors John Bryant Gayle Havens Cooley Mary Beth Ladenheim Jon Shup Board Of Directors President: Gayle Havens Cooley Vice President: Bob Capper Treasurer: Ron McCorkle Secretary: Sandy Taylor Staff Representative: Melissa Taylor Sam Eakin Bryan Hantman Kerstin Plunkett Krista Stevenson

John Bryant Marketing Coordinator

This issue of the Co-optimist focuses on community. The Co-op is a community-owned grocery store with over 3,000 owners and our doors are open every day because of the support we receive from our community. In turn, we know that the service we provide as a grocery store is a benefit to our shoppers, who are also our neighbors. We are excited to now be in the position to take our community commitment to the next level with Heritage Point, our cooperative urban farm. A community cannot survive without food; our purpose for starting Heritage Point is to provide food that is delicious, hyperlocal and sold at a fair price to strengthen food security in our valley. You can explore the levels of our commitment with Our Promise on page 3. Across the nation food co-ops are showing everyone that purpose and profits go hand in hand, and separating the two will weaken even the strongest community. Just take a look at the following page and see for yourself how the network of food co-ops of which Roanoke Natural Foods Co-op is a part is supporting local food systems and local economies. Outside the United States, there are of course millions of communities that are empowering themselves by uniting for a common goal. Take a closer look into one such community in “Food Security in Bushiende Village” on page 5. Our own Jon Shup shares his experience of working with the Centre for Land, Economy and Rights of Women (CLEAR) in Eastern Uganda. Communities are clearly a local effort for the men, women and children that make up neighborhoods, towns and villages. But as you combine the millions of communities across our country and our world, those relationships paint a larger picture that goes well beyond townships or even nations; community means caring for others, thus empowering everyone, which is at the heart of everything we do.

Content of the newsletter should not be used or construed as medical advice. On the Cover: Mark and Meagan Delong with their three girls, (left to right) Abbi (2), Karlie (4), and Karis (5) cruising the produce section on Grandin Road. Photo by Jon Shup. © 2013 Roanoke Natural Foods Co-op



Contents 2 3 5 7 8

I Shop Co-op Because... Our Promise Food Security in Bushiende Earth Day Roanoke Co-op Downtown

9 10 11 13 14

Local Focus Real Food Board Talk Health & Wellness Events & Classes

Spring 2013



Food with Integrity When the first products from Roanoke Natural Foods Co-op’s urban farm Heritage Point hit the shelves in April, shoppers will notice a unique brand that embodies the Co-op’s commitment to food integrity.

Our Promise is an eight-point pledge that Roanoke Natural Foods Co-op will use for consistency and commitment in every product grown and raised at Heritage Point. The eight points of Our Promise can be defined very simply as "pure, sustainable, fair, humane, safe, local, responsible, and honest." However, the commitment Roanoke Natural Foods Co-op is making with Our Promise products grown at Heritage Point runs the full gamut of trustworthy food production. It is the Co-op’s hope that, with the integrity and transparency behind Our Promise, our shoppers will feel safe, confident and educated about the food they purchase from Heritage Point. Digging a little deeper into the commitment behind Our Promise, we unearth a system that is



complex because it emphasizes commitment to not only the food grown at Heritage Point but also the environment, farm staff and livestock, as well as the broader local community and economy. At the same time, Our Promise is simple because the guidelines detailed within this pledge embrace honesty and integrity in every facet of our business. There won’t be any cutting corners at the detriment of our workers, livestock or environment. There is no hierarchy in Our Promise, each pledge is just as important as the one before it or after. Now that it’s spring, there will be a steady supply products from Heritage Point at Roanoke Natural Foods Co-op. Look for the Our Promise commitment on every product grown at Heritage Point.

Salad Mix Triple-Washed

Clockwise from Top Left, Our hens began laying eggs in late March and will soon be supplying the Co-op with delicious farm fresh eggs every day, Rhubarb sprouting in the hoop house, Heritage Point Salad Mix on the shelves in April, Assistant Farm Manager Chelsea Graves waters plants in the high tunnel hoop house.

NET WT 8 OZ (227g)


Point Plan



We treat animals humanely. We use no hormones or antibiotic-laced feed. Animals have consistent access to water, pasture, and shelter, and the space and freedom to engage in normal animal behavior.

We protect the natural environment through efficient use of water and energy, reducing and recycling whenever possible, and the responsible disposal of waste. We pledge ourselves to these principles as a basis for ethical food, and invite third-party inspection and verification.



We use no synthetic herbicides, insecticides, fungicides or fertilizers on our crops, fields, or livestock. We use no chemically treated or genetically modified seed, plants, or feed.

We use sanitary processing and packaging methods, without irradiation or artificial preservatives. Harvest, storage and delivery are managed to ensure the freshest product possible. We provide safe, healthy working conditions for all farm staff.

Sustainable We improve our soil, water, and air quality with sustainable management practices, including cover crops, composting, crop rotations, mulching, diversified plantings, and perennial buffer strips.

Fair We provide fair compensation for all farm staff.

Honest Our labeling and marketing materials are honest. There is no misrepresentation or ambiguity, either by commission or omission, regarding source, quality, or production practice.

Local We are locally owned and operated, and contribute to the local economy by buying and selling locally whenever possible. We work with others in our community for civic good. We actively engage with the local agricultural community to support the Our Promise principles, encourage new farms and farmers, and educate the public.

Spring 2013


A member of the Miyale Women's Group samples one of her home grown "Bitter Tomatoes".

Food Security in Bushiende Village

As you may know, one of the seven cooperative principles that every co-op strives to uphold is a Concern for Community. Roanoke Natural Foods Co-op is taking this one step further by opening our urban farm, Heritage Point, in order to make healthy, local food more accessible and affordable to the Roanoke Valley. This is exactly what CLEAR Uganda is doing for Eastern Africa. Last year, I had the opportunity to travel to Uganda where I spent 5 months capturing the essence of community development efforts there. One organization I worked with was CLEAR, The Centre for Land Equality and Rights of Women. CLEAR is a grassroots women’s rights organization, run by Kenyans and Ugandans, which fights for the rights of women in Eastern Africa seeking to establish “a society where women and men have equal rights of access, control and ownership [of] land, property, land-based resources and are equitably enjoying their benefits.” Uganda, like many countries in Africa, often faces a severe lack of resources and damaging cultural restraints that make an essential trade like farming very difficult and unproductive. 5


Jon Shup Marketing Specialist

But Uganda is also home to some of the most caring, intelligent, and resourceful people I have ever met. CLEAR brings these people together to help their neighbors make the most out of their trade and as a result live fuller, healthier lives. One of the ways they accomplish this is by educating the community - especially women - on effective farming techniques, empowering them to be more productive farmers. Last year, in the quiet village of Bushiende, CLEAR organized several farming groups as well as researchers, scientists, and experienced local farmers at their Annual Food Security Day to spread sustainable farming practices to the surrounding villages. Their ultimate goal is to make access to wholesome food secure, affordable and sustainable by the year 2015. By mobilizing the community, empowering them with ideas, and fighting for equality CLEAR is working toward a secure, healthy future for Ugandans. CLEAR shows us how a little collaboration can go a long way to strengthen a village and improve lives. To learn more about CLEAR visit

A demonstrator shows an improved method of growing finger millet, a village staple, in a raised bed.

Locally grown finger millet is a vital food resource for many Ugandans.

Local farmers show off their wide variety of grains and vegetables for sale.

Spring 2013


Earth Day A Community Effort John Bryant Marketing Coordinator

Earth Day Roanoke is an annual event held in the Grandin Village to bring awareness to the national celebration of Earth Day and make people think about ways to conserve and preserve our precious natural resources. The Earth Day Roanoke Committee is comprised of over half a dozen community members, city employees, environmentalists and business leaders. I have served on the committee as a Co-op representative for 3 years. The committee is led by a dynamic duo of polar opposites, Polly Branch and Bill Modica. I sat down with Polly and Bill to discuss this year’s Earth Day Roanoke Celebration. JB When does the Earth Day committee start working on Earth Day Roanoke? BM In the fall, about 6 months in advance. It is easier now that we know where we’re going to be, we don’t have to hash that out every year. JB Earth Day Roanoke has been in a number of locations around Roanoke, why has it settled back in the Grandin Village for so many years? BM I would say because the welcome that we’ve gotten here has been exceptional, and the fit has been exceptional. The environmental mindset seems to be compatable and the support of the Coop has been essential. For us to do our event in cooperation with the Co-op has been a win-win situation for everyone. We held it in different locations on Grandin, at Grandin Gardens and the courtyard of the church but now we have the 7


whole community, we have the whole neighborhood behind it. PB We really like it when the neighbors and community members come out and create their own fun. I really like the spontaneous stuff to happen. BM Yeah, Polly’s into the spontaneity. (laughs) JB What are you into Bill? BM I’m into pre-planning! I want everything worked out in advance with sketches and maps and footnotes. (laughs) JB That’s why you two make a great team. So what can folks expect to see at Earth Day Roanoke 2013? PB We have nearly 60 vendors already signed up so we’ll have everything from local crafters, energy saving demos, environmental education, community service groups, kids activities, lectures and presentations, food vendors, electric cars, live music. So many great groups this year. BM Here’s something really interesting. The Roanoke Valley Astronomical Society is celebrating Astronomy Day and they’re going to come and have telescopes set up so that people can look out at the stars and they’ll have people here to explain what’s going on in the sky. JB Which you can do in the middle of the day? BM In the middle of the day! I asked them, “Don’t you need to do this stuff at night?” They said, No. I guess when you’re looking out into space, I guess it doesn’t matter whether it’s day or night. PB We’ll have bike repairs with Ride Solutions. Home energy saving ideas with

rain barrels, bike power, and compost with the Urbiculture Foundation. There’ll also be an organic art Mandala project. JB What is Mandala? Is that sand sculptures? PB Well it doesn’t have to be sand, I’m hoping for whatever organic matter people bring. Flowers, pinecones, sticks… BM Watch out, that “organic matter” thing can be misinterpreted. (laughs) JB Well when do we start planning for Earth Day 2014? BM In my mind, this thing is a year round event because I start thinking about it right away; it’s always on my mind. PB I always want to expand the festival and expand the committee, too. Get new ideas and more people involved. JB I’m hearing that the partnerships that help create Earth Day are essential. BM And I think it’s important to note that the partnerships that get created around Earth Day continue all year round. The partnerships between the environmental groups, and the community organizations, and the neighborhood organizations, they don’t go away the day after Earth Day. They are ongoing, they’re relationships.

Earth Day Roanoke Grandin Village, Saturday, April 20, 10am - 4pm Free to All For more information about Earth Day visit


Downtown Expansion The Co-op comes to Market Square Roanoke Natural Foods Co-op: Market Square is taking shape and work remains on schedule for the store to open this spring. A lot of work has already been completed including moving the entrance door, installing a trapdoor to the basement for storage, and finishing the floors in the store. Shelving, coolers, and registers will be in installed in the coming weeks then we will be putting on the finishing touches such as signs, paint and, the most important thing, stocking the shelves with delicious food. Roanoke Natural Foods Co-op: Market Square will have a soft opening of the store a few weeks before we hold the grand opening. Both dates were still to be determined when this issue of the Co-optimist went to print. Sign up to receive our e-newsletter, The Seed, and stay tuned for the latest information about the store’s opening by visiting Clockwise from Top, Rock Construction installing a trapdoor to the basement storage space, Co-op GM Bruce Phlegar (left) looking over the space with Center in the Square's Dick Robers, (left to right) Jonathan Bacco, Dean Erickson, & Jim Crawford moving in the freezer.

DOWNTOWNEVENTS City Market Saturdays Historic City Market Every Saturday, Apr. 6 - Sept. 28 11am - 2:30pm

Community School’s Strawberry Festival Friday, May 3, 10am - 5:30pm Saturday, May 4, 10am - 5pm

Center in the Square Grand Re-Opening Saturday, May18 10am - 6pm

There something new every Saturday on the City Market. Enjoy live entertainment, cooking demonstrations from Downtown chefs, “How-to" Workshops, street performers, family days, and much more. Best of all, it’s all FREE! Brought to you by Haley Toyota and Downtown Roanoke, Inc.

The 33rd annual Strawberry Festival brings the community together amid an atmosphere of good, old-fashioned, family fun. Live music, lots of kids’ activities and of course strawberries just about anyway you eat them. Shortcakes, Sundaes, Chocolate Dips and Slushees.

Be a part of the Family Day of Discovery in the newly renovated Center in the Square. Visit the museums and other galleries throughout the builidng. There will be lots fun activities for the whole family. Get your all-inclusive tickets in advance, visit

Spring 2013



Yoders' Farm Jon Shup Marketing Specialist The birthplace of many Co-op tomatoes is Yoders' Farm in Rustburg, VA. With snow-dusted mountains on each side of me, I drove to the small town just south of Lynchburg to tour this hydroponic farm in March. When I arrived, the family’s kind smiles and warm greetings made me feel like I belonged there despite being somewhat of a city boy. After a few minutes of greetings, Delvin Yoder, affectionately known as "The Tomato Guy", ushered me into the greenhouse where the temperature was a strong 85 degrees, starkly contrasting the brisk 50 right outside the doors. In the orderly jungle of towering plants, Delvin proceeded to educate me on the inner workings of hydroponics – from the reusable coconut husks in which the tomato plants grow, to the solar controlled watering system, to the recycling of the excess water for other crops. The highly sustainable process yielded a healthy and delicious result. Two of Delvin’s sons, Gary and Eldon, joined us as well as his grandson, Dawson, who was helping Uncle Gary pick “suckers” from the plants while showing me how big and red his grandpa’s tomatoes were. As the tour continued, the conversation grew more conceptual as we discussed the community aspect of this type of farming. “Interaction and connectedness is absolutely essential to the human spirit,” Delvin articulated. Ever since Delvin’s father, Ernest, started the farm in 1952, the family has built its business on being “a part of the fabric of the community”. Now, four generations later, the Yoders go to great lengths to farm responsibly and sustainably while improving the effectiveness of “village living” by providing opportunities for the community to buy, eat and live locally.

The Yoders are always up for trying something new, so they have recently started experimenting with grafting in order to create a wider variety of hearty, disease resistant tomatoes. They also grow strawberries and pumpkins and open their farm for visitors to pick their own produce. It is a privilege to be doing business with a local, trustworthy, family-owned operation like Yoders' Farm. You can learn more at Top, Dawson Yoder, a fourth generation up-and-coming farmer, helps uncle Gary pick "suckers" from the hot house tomato plants.

LIRA PLUMBING, LLC Solving your family’s plumbing problems safely, correctly and economically, the first time!





Green Beans A Snappy Spring Treat

Both common and elegant, green beans are the most popular bean in the United States. Their tender snap and fresh flavor make them an asset to a variety of dishes, as well as enjoyable all by themselves. Try a sauté of green beans and tofu in sesame oil, ginger, and garlic and serve over rice for a quick dinner, or simply steam green beans and top with a pat of butter and a squeeze of fresh lemon juice for an easy side dish. For meals and gatherings, don’t forget the homey comfort of a luscious, creamy green bean casserole, topped with crunchy, savory onions. Information provided by National Cooperative Grocers Association at

Zingy Green Bean Sauté with Balsamic Vinaigrette Green Beans

1 teaspoon olive oil 1 pound green beans, trimmed 1 pint cherry tomato, halved 1/4 cup fresh parsley, minced


3 tablespoons balsamic vinegar 6 tablespoons walnut oil 1/4 teaspoon salt 2 tablespoons minced shallot 1 tablespoon brown sugar Cracked black pepper


Free Co+op Kitchen app! The Co+op Kitchen app is a convenient way to bring delicious Co+op Kitchen recipes (videos and written versions) and handy techniques directly into your kitchen. Go to iTunes to download the free app.

In a jar or cruet, combine the vinegar, oil, salt, shallot and brown sugar, and shake vigorously to combine. In a large skillet, heat the teaspoon of olive oil over high heat. When hot, add the beans and tomatoes and stir constantly until the beans are tender, slightly shriveled and browned, and tomatoes are soft. Add 4 tablespoons of dressing to the pan and toss over the heat for just a couple of minutes to thicken and coat, then serve the beans immediately, sprinkled with parsley. Refrigerate the remaining 1/4 cup dressing for later use on cooked grains, pasta, veggies or other salads of your choice. Recipe by Robin Asbell, National Cooperative Grocers Association.

Spring 2013



Gayle Havens Cooley Board President While we continue to grow in leaps and bounds at Roanoke Natural Foods Coop, the global cooperative village is also growing. For co-ops, growth means something more than merely increasing in size or growth for growth’s sake. Because the cooperative business model is unique amongst business models with its concern for a triple bottom line - financial, social and environmental - cooperators stress that growth for us means intelligent and purposeful growth. To flesh out and explore some aspect of purposeful growth, our consulting cooperative, CDS, organized a seminar titled “Growing Our Co-ops.” This took place on March 3, 2013 at the beautiful North Carolina Arboretum in Asheville. Three of your board members and two top-level managers represented Roanoke Natural Foods Co-op.

Throughout the day we heard from interesting presenters discussing both the theory behind intelligent cooperative growth and exciting practical examples of cooperative growth. Between speakers, we broke out into small groups for table discussions. You’ll be pleased to know that CDS asked our Coop to give a short presentation about our growth and how we thought it translated into value for our community. The urban farm, Heritage Point, and our downtown expansion generated a lot of interest and excitement from others in attendance. I was proud to see that the way we are choosing to grow Roanoke Natural Foods is being recognized amongst our fellow Co-ops. Thank you so much for your continued support. You are the power behind the growth. In cooperation,

2013 Annual Owners' Social & Meeting

Sunday, May 5, 2013 Social: 5:00pm, Meeting: 6:30pm Schaal’s Metamorphosis, 402 N Jefferson Street, Downtown Roanoke



After a wonderful, well attended 2012 meeting, Schaal’s Metamorphosis will host Roanoke Natural Foods Co-op’s Owners' Social & Meeting again in 2013. We’re looking forward to spending time with our owners around a meal crafted from many local ingredients including food from our own urban farm, Heritage Point. We’re also delighted to have live music from the Cyrus Pace Trio. Our special guest speaker will be Dr. Jim Sears, President of Center in the Square, which houses our new downtown location, Roanoke Natural Foods Co-op: Market Square. Dr. Sears will share information about the upcoming opening of the newly remodeled Center in the Square and the impact he envisions our new store will make in Downtown Roanoke. At the end of the evening, the Board of Directors will announce the results of the 2013 Board Elections. Tickets are $5 and available at the Co-op. Owners may purchase one additional ticket for a guest. Admission includes the meal and one drink, a cash bar will be available throughout the evening.

BOARDELECTIONS Board Election Ballots are mailed to owners in April and are due back before the Annual Owners' Social on May 5th. For the 2013 Board Election, there are three positions open on the Board of Directors. Below is a brief description of the four candidates up for these positions. Find their complete bios at

Kerstin Plunkett (incumbent)

is the Food for Thought Program Manager for Virginia Western Community College’s Educational Foundation. She is an active community member that enjoys attending local events involving the arts, food, health, education and the environment. Passionate about food, sustainability and education, Kerstin believes in the mission and vision of our cooperative and the internationally accepted values and principles that unite cooperatives globally. Kerstin’s service on the board for the last three years has made her aware that the Co-op’s place in the community is pertinent and valuable. If re-elected, she will bring consistency and understanding of co-op policy by knowing where we came from and where we are going during this historic growth and transition for our cooperative.

Ron McCorkle (incumbent) is a

self-motivating entrepreneur with a successful 20 year track record of small business ownership. Ron has a talent for quickly mastering technology. He is diplomatic and competent with demonstrated ability in easily transcending cultural differences. While serving on the Co-op board, Ron has had a particular interest in the cooperative principles involving community and social justice. He has received cooperative specific training over the last three years and, if re-elected, intends to continue working toward Roanoke Natural Foods Co-op meeting its mission.


Ian Fortier is an OSW resident

and currently provides Front-of-House Direction at Roanoke’s Jefferson Center Foundation. Ian received his BA in Geography from the University of Vermont and a Masters of Public Administration from James Madison University. With over twenty years of experience as a nonprofit professional,  his community involvement includes employment and volunteering with National Geographic Society, Rails-to-Trails Conservancy, Earth Share, American Lung Association, Special Olympics of SWVA, Radford Heritage Foundation, and the Roanoke Arts Commission. He is an advocate of progressive community building, and believes in the locally sourced food movement as a key to happier, healthier, well-informed, and balanced lives.

Gayle Havens Cooley

(incumbent) attended the University of North Carolina-Greensboro and the University of New Mexico receiving an undergraduate degree in business and accounting and, after graduation, received her CPA license. Serving as board president for the last two years Gayle has seen the Co-op’s exciting growth as a testament to the Co-op’s ability not only to meet, but also exceed the challenge of the International Cooperative Alliance for all cooperatives to move beyond a marginal position and become “acknowledged leaders in economic, social and environmental sustainability.” Gayle wishes to use the knowledge, training and experience that she has received to help Roanoke Natural Foods Co-op continue as the model of local sustainability and to forge strong alliances with like-minded cooperators.

Ballots due Sunday, May 5.

Spring 2013 12


Healthy Spring An Acupuncturist’s View

“Eating well means eating regularly – but not constantly. It means eating cleanly – but not neurotically. It means feeding your whole body through your stomach – not just pleasing your taste buds. It means feeling incredible.” Mary Beth Ladenheim, Acupuncturist & Herbalist

It’s no secret that as people start to sense the arrival of spring, they go a little nuts. As an acupuncturist, I believe there’s a physical reason for that. People are directly connected to the natural world. As the world unfurls itself from winter to create new life, we get revved up. Springtime in the acupuncture clinic brings an array of maladies borne of that special recklessness. The resultant pathology depends on the person’s own tendencies. I, for one, used to herald the coming of spring with an injury, literally launching myself into obstructions in my haste to get out in the not-warm-enough-yet weather. In addition to sprains and strains, the typical spring ailment hovers in the head cold/sore throat/ allergies/headache range. A simple – but remarkably effective – way to stay well in the spring is to downgrade to a light scarf and hat. People too quickly discard scarves and hats in favor of the weather to come, rather than the weather that is. This leaves vulnerable acupuncture points on the head and neck open to spring’s moody and invasive weather. The system responsible for defending the body from all forms of injury has its root in the stomach "Qi." So one of the best things we can do to stay well is to eat well. When we eat in a non-nourishing way, our defensive qi suffers and we cannot function at our optimum levels. A variety of problems arise. We might have a hard time focusing and creating. Our bodies could fail to fight off illness, or won’t Mary Beth Ladenheim is a licensed acupuncturist and herbalist. She and her partner Brian Huwe own Valley Classical Acupuncture in Fincastle. Read MB’s blog at



fully heal. Maybe we chew thoughts over in our minds without ever fully digesting and releasing them. Chinese medicine has its own particular guidelines about what, how, and when to eat. The guidelines are not based on nutrient content, but rather on the idea that everything in the world has a nature: I do, you do, iron does, and so does a chicken. When things interact – which they do whether or not we recognize it – stuff happens, usually in the form of a change. What happens when I eat a spoonful of almond butter depends on the interaction of my overall nature, the almond butter, and the conditions we’re in. It is not necessarily the same thing that happens when someone else eats almond butter – even in the same conditions. What this boils down to is that there’s more to eating well than assimilating healthy ingredients. If you gathered everything listed in a pancake recipe and ate each ingredient one-by-one, you could not be said to be eating pancakes. Something happens when we combine the right ingredients in the right conditions. Suddenly there are pancakes where before there were none. Eating well means eating regularly – but not constantly. It means eating cleanly – but not neurotically. It means feeding your whole body through your stomach – not just pleasing your taste buds. It means feeling incredible.


April - July

Earth Day Roanoke Grandin Village, Free to All Saturday, April 20, 10am - 4pm

Grandin Village Block Party Sunday, May 19, 2pm - 4:30pm Free to All

Enjoy the day with eco- demonstrations, a bike repair station, lectures, movies, chair massages, yoga, live music, and food with local restaurants and vendors plus much more! Children's Activities with Ziggy's Entertainment.

Ain't no party like the Grandin Block Party. Bring the whole family to the 1300 Block of Grandin Road for free food and fun. Sponsored by the Grandin Village Business Association and the Greater Raleigh Corth Civic League.

Parking available in the neighborhood and Raleigh Court Presbyterian Church at 1837 Grandin Rd, or consider walking or biking to the festival. Also, visit the Grandin Village Community Market opening at 8am and stay for a great Earth Day Roanoke Celebration. For a complete list of vendors and sponsors, visit


Annual Owners' Social & Meeting Schaal's Metamorphosis 402 N Jefferson St, Roanoke Sunday, May 5, 5:00pm - 8pm Tickets for the Owners' Social are available at any Co-op Register, $5 each. Owners may purchase one additional guest ticket. See Page 11 for more details.

Days of Service Each month, Co-op shoppers are invited to join us in lending a hand and help out an organization in our community. To sign up to participate in any one of these Days of Service, please email

April Roanoke Community Garden Association Sunday, April 14, 1 - 4pm

May Grandin Chillage Friday, May 17, 5pm - 7pm & 7pm - 9pm

June RAM House at First Fridays Friday, June 21, 4:30 - 9pm

July Wasena Park Clean-Up Sunday, July 14, 2pm - 4pm

April - May

Happy Healthy Teens (Middle/High School) Thursday, April 11 & 18, 5:45pm - 7pm $20/$10 Owners Come hang out and learn how to cook simple and healthy dishes (including vegan and vegetarian dishes) in this hands-on class, all while meeting new people and learning skills you’ll use for a lifetime! Taught by Certified Health Coach, Heather Quintana.

What is Urbiculture? Friday, May 3, 7pm - 8:30pm Free (Donations Accepted) Join Co-op board member Ron McCorkle for an overview of urbiculture, which roughly means “having care for cities and city people.” Gain insight into the ideology of being more connected with our environments and the people who live there.

Obesity & Weight Loss Lecture Saturday, April 20, 10am - 12pm $10/$5 Owners

Baking for Diabetics Thursday, May 16, 6pm - 8pm $10/$5 Owners

Dr. Herb Joiner-Bey is a well–known naturopathic physician who will discuss the role of diet and healthy lifestyle choices in addressing the issue of excess weight. Class attendees will receive a free copy of Dr. Bey’s book, The Healing Power of Flax.

Baker Ember Fulson, from the Happy Belly Deli, will show you how to bake up some sweet treats on the lower side of the glycemic index. A fun, informative class for diabetics and nondiabetics alike!

Happy Healthy Vegetarians Thursday, May 2 & 9, 5:45pm - 7pm $20/$10 Owners

Rhythm of Birth: Holistic Childbirth Preparation Workshop

Come join other like-minded folks and learn quick and easy recipes to add more nutrition to your vegetarian diet. Hands-on, interactive class taught by Heather Quintana, Certified Health Coach and lover of good food.

Featured Instructor

Saturday, May 25, 10am-12pm $10/$5 Owners Certified Doula and Child Birth Mentor Shalene Massie teaches those preparing for birth and parenthood how to cultivate mindfulness, develop pain coping practices, and eat mindfully. Keep you and your baby healthy!

Heather Quintana

Certified Health Coach Heather Millar Quintana is the founder of Happy Healthy Cooks, a program that turns kids and their families on to healthful whole foods because their health depends on it. A Certified Health Coach, Heather guides, motivates, and supports her clients to live the healthiest, happiest lives possible. At any given time, you’ll likely find Heather cooking, teaching, mountain biking, belting out a song or a laugh, or busy raising two happy healthy funny sweet boys.

Sign up today » Sign up for classes at any register, by calling 540.343.5652 or emailing Seating is limited. Spring 2013 14




1319 Grandin Road, Roanoke,VA 24015 540.343.5652

Ends Statement Roanoke Natural Foods Co-op exists to create a vibrant, local and sustainable cooperative community where decisions are grounded in the balance of economic, social and environmental responsibilities.

The Co-optimist: Spring 2013  
The Co-optimist: Spring 2013  

Roanoke Natural Foods Co-op Newsletter, The Co-Optimist