c h e q u am e g o n f o o d c o o p e r a t i v e Summer2014 5 Summer

EventsHelp Kidsto Go Local

GoingHog Wild

Tricks toGet Moving 6 9 11

juicy newS from the chequamegon food co -op

embracing the uncooked lifeStyle thiS SeaSonBy Meagan Van Beest, Marketing & Member Services Manager

Eating raw has become one of the hottest new diet trends. But what does it mean to eat this way and why would you want to do it? At its simplest, raw eating means avoiding foods heated to more than 115 degrees Fahrenheit. Many raw eaters are vegan, but still others eat uncooked fish or meat and unpasteurized dairy products. A standard raw diet mainly focuses on fruits and vegetables, with nuts and grains to fill in any nutritional gaps. Proponents of raw eating say that this diet keeps more of the vitamins and nutrients in the foods. While there is no scientific evidence to support this notion, a raw diet does have several possible benefits. Eating raw generally lowers your overall caloric intake, which can lead to weight loss. The increased intake of fruits and vegetables also ups your fiber, leading to increased (and more efficient) digestion. A raw diet is also high in nutrients and low in fat.

raw Summer Raw diets can also have their pitfalls. Some raw diet plans consist mostly of juices. Juicing can be pricey and time consuming. Other raw menus consist of fermented foods or other specially prepared dishes. These meals can require large amounts of time and specialty equipment to prepare. Raw eaters also have to eat carefully to avoid becoming deficient in calcium, B12, iron, and other vitamins or minerals. If you’re interested in learning more about eating raw, check out “Raw Food/Real World” by Matthew Kenney and Sarma Melngailis or “The Everything Raw Food Recipe Book” by Mike Snyder. These books offer tasty recipes and a good glimpse into what it takes to “uncook” your food. Even if a fully raw diet isn’t your cup of tea, summer is a great time to add raw meals to your menu. To get started, try this Mock Tuna Salad served on top of our Easy Summer Salad.

Soak raw almonds and sunflower seeds in water for 3-9 hours, until plump. Drain and rinse well.

Process almonds and sunflower seeds in a food processor until finely chopped.

In a bowl, combine chopped nuts and seeds with the rest of the ingredients. Stir well.

Serve with cucumber rounds, crackers, or on salad.

Can be refrigerated for up to three days.

Recipe adapted from Angela Liddon’s “Easy Flaked Almond ‘Tuna’ Salad”, OhSheGlows.com

1 cup raw almonds¾ cup raw sunflower seeds3 celery stalks, diced3 green onions, chopped¼ cup red onion, diced¼ tsp garlic powder or 1 clove, minced3 Tbsp. vegan mayo3 tsp. apple cider vinegar2 Tbsp. lemon juice, or 1 lemon, squeezed¼ tsp. celery salt½ tsp. coarse sea salt2 Tbsp. fresh parsley, chopped½ cucumber: peeled, deseeded, chopped1 Tbsp. kelp granules (dulse)

Mock Tuna Salad

Have you been eating raw for years and would you be interested in teaching a class? Contact our Outreach Coordinator, Amy at (715) 682-8251 or amyt@cheqfood.coop.

c h e q u a m e g o n f o o d c o o p e r a t i v e2I hOPE ThAT By ThE TIME this newsletter reaches you we all have our tomatoes planted and that the Co-op’s relocation construction project is still progressing as well as it is as I am writing this piece. We continue to be on schedule and on budget. The completion date for the project is now contracted to be September 8. If all goes well we might be open for business by mid-September with our celebratory Grand Opening scheduled for later in October. This space could have been used to update you all about the construction work being done, e.g. the wallboard being taped, the ceiling being painted, or all of the duct work being hung, but I figure that most of you peek in the windows on Main and

Chapple when you shop and will be more current with the store’s progress when you read this than any update I could send to you. Instead, I will write about our second member loan campaign. you will be receiving (or may have already received) an announcement of the second member loan campaign associated with the project. That piece of mail will include a letter from me along with an updated prospectus describing the project, financials from 2013, and the financing package that is already in place. I want to answer the question: “Why is the Co-op having a second member loan drive when it already has its project financing in place?” Last fall we raised $331,000 from 60 members in about a

from the managermonth. That money, along with $1.56 million we borrowed from the banks, and $200,000 from the city and county, is sufficient to finance our project as it stands today. Any additional member loans we get during the second fund drive would be used to help us manage the completion of the project and optimize the Co-op’s financial position to our best advantage going forward. Member loans pay one to two percent less interest than our external funds cost us, depending on the amount loaned to us. Additionally, since the member loans essentially function as bonds, i.e. only interest is paid annually with the principal paid at maturity, the cash flow of the Co-op would be improved over the next several years by using the proceeds from some of the member loans to pay off (at no pre-payment penalty) some of the external loans we have received, saving us the annual principal payments. In short, the answer to the question posed earlier is that additional member loans make funds available to do what is needed at the end of the project while also allowing the Co-op to pay off some of the loans made to us by external entities. Please

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t h e g r a p e v i n e · S u m m e r 2 0 1 4

the grapevineDistributed quarterly to the members of the Chequamegon Food Co-op.

Editor: Meagan Van Beest Layout & Design: Jill O’Nell at graphicallyput.com General Manager: Harold Vanselow Board of Directors: (general e-mail) board@cheqfood.coop John Beirl beirlj@gmail.com Sara Lehr tharrtell@gmail.com (415) 706-5948 Chad Rickman board@cheqfood.coop (715) 209-2018 Joe Russo yojoehd@hotmail.com (715) 373-2237 Lee Stadnyk: wrfarm@cheqnet.net Steve Sandstrom: sandstrom.steve@gmail.com Jarrod Stone Dahl stonedahls@gmail.com (715) 292-2760

Everyone is welcome to attend Chequamegon Food Co-op Board of Directors meetings, held the third Tuesday of the month at 5 p.m. Meetings are held at the Co-op offices at 213 Chapple Avenue.

THE CoopEraTivE prinCipLES • Voluntaryandopenownership. • Democraticownercontrol. • Owners’economicparticipation. • Autonomyandindependence. • Education,training,andinformation. • Cooperationamongco-ops. • Concernforcommunity.

our MiSSionThe Chequamegon Food Co-op is dedicated to providing ecologically sound foods and products, the production and quality of which, promote the health of our members and our community.

EnDS STaTEMEnTThe Chequamegon Food Co-op exists so our community has an enhanced quality of life; our community has access to healthy, organic, and locally-produced goods; our community has a thriving local economy; and our community is knowledgeable about choices that impact the economy, personal wellness, and the environment.

WHErE WE arE215 Chapple Avenue, Ashland, WI 54806Open Mon-Sat 8 a.m. to 8 p.m.Sundays 8 a.m. to 6 p.m.(715) 682-8251 · chequamegonfoodcoop.com

LETTErS To THE EDiTorSubmissions are accepted on an ongoing basis. We do not guarantee that a letter will be printed. Please keep letters to 250 words and include your name, phone number, and email address. We will not print your phone number or e-mail. Letters should be e-mailed to: outreach@cheqfood.coop. Letters and newsletter articles do not necessarily reflect the opinions of the Board of Directors, staff members, or management of the Chequamegon Food Co-op.

aDvErTiSinGPlease contact Meagan at (715) 682-8251 or meaganv@cheqfood.coop. Deadline for next issue is July 31, 2014.

Where are you from originally and what brought you to Ashland?I grew up in the Finger Lakes region of New york State. Back in high school, Northland College sent me a postcard with a picture of a red canoe on it. It looked like home to me, and has been since 1994.

What do you do at the Co-op?As the marketing and member services manager, I handle all the publicity (advertising, social media, website, The Grapevine, flyers, and so on) and also coordinate membership (meetings, mailings, membership drives, store tours, and more).

What’s your favorite thing about working here?hands down, the people here make this a great place to work. At first glance the Co-op appears to be “just a grocery store.” But the customers and staff make it a community, full of ideas that go beyond these walls.

Anything else you want people to know about you?Unlike Mechaela (and many of my friends), I hate bacon. Also, I’m an outdoor nut who loves hiking and swimming (yes, even in frigid Lake Superior).

staff profile 3marketing

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Approximately 125 members came to our Annual Meeting on April 17, 2014. We reviewed the financial stats from 2013, discussed expansion, elected new board members, and dined on food from Ashland Baking Company. Elected to the board were Chad Rickman, Joe Russo, Steve Sandstrom, and Lee Stadnyk. We said goodbye to Joel Langholz and Sara hudson and thank them for their service on the board.

cfc bod

WHo WE arEChequamegon Food Co-op exists so our community has an enhanced quality of life.

WHaT WE STrivE ForOur community has access to healthy, organic and locally-produced goods.

Our community has a thriving local economy.

Our community is knowledgeable about choices that impact the economy, personal wellness, and the environment.

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t h e g r a p e v i n e · S u m m e r 2 0 1 4

2014 Summer eventS!auguSt FArM Tour SouTH rouTeFree and open to the public Sunday, Aug. 3 · 10 a.m. - 4:30 p.m.Pre-registration is required; deadline Friday August 2.Caravan leaves from the Co-op at 9:30 a.m.. Children encouraged, supervision required. NO PETS. Please bring your own water, sun protection, and lunch. (hermit Creek Farm, River Road Farm, Deep Roots Farm)

CHeeky Monkey FAMily lunCH And Berry Hikewith Joy Schelble Wisconsin Nutrition Educator, UW-Extension: Iron County Free and open to the publicFriday, Aug. 15 · 11 a.m. – 1 p.m. at Long Lake Campground, Chequamegon-Nicolet Natl. ForestPre-registration is required. deadline Wednesday August 13.Come play with us at one of the area’s best inland park and lake. Community member and UW-Extension Nutrition Educator, Joy Schelble, will lead us on a hike around the lake while pointing out the wild berries to harvest. Bring your own lunch, swim gear, and enjoy a great afternoon at the beach! Come by the Co-op at 10:30 a.m. to caravan or simply meet us there.

FArMer’S MArkeT TASTe oF THe BAyFree and open to the public Saturday, Aug. 16 · 8 a.m. – 12 p.m. at the Ashland Area Farmer’s Market on Chapple Ave. Showcasing the fresh food and culinary talents of businesses in the Chequamegon Bay area. The festival features foods grown by local farmers and produced by restaurants, caterers, and value-added product creators. Stop by to sample the best the bay area has to offer.

FArM Tour norTH rouTeFree and open to the public Sunday, Aug 17 · 10 a.m. - 4:30 p.m.Pre-registration is required. deadline Friday August 15. Caravan leaves from the Co-op at 9:30 a.m.. Children encouraged, supervision required. NO PETS. Please bring your own water, sun protection, and lunch. (hungry hill, happy hollow Creamery,Twisting Twig)

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junekidS FiSHinG dAy Free and open to the publicSaturday, June 7 · 9 a.m. – 1 p.m. At the Northern Great Lakes Visitor CenterMeet us there for a morning of fun.Catch fish from the Center’s ponds, play games, and win prizes! Rods, reels, and bait are provided, along with free lunch!

leT’S diP: nATionAl eAT More VeGGieS dAyFree and open to the publicTuesday, June 17 · 11 a.m. – 1 p.m. At Chequamegon Food Co-opStop by all day for veggie samples, fun facts, and resources for adding more veggies to your day. Stop in 11 a.m. to 1 p.m. for an in-store demonstration on how to make easy, delicious dips, including white bean hummus and pesto.

FArMer’S MArkeT: ouTdoor AdVenTure dAyFree and open to the publicSaturday, June 21, 8 a.m. – 12 p.m. at the Ashland Area Farmer’s Market on Chapple Ave.Find information on our area’s local adventure options – both self-guided and professionally led. We’ll be hosting information from local outdoor businesses. Learn about performance nutrition, sample some of our adventure snacks, and take a recipe to make your own.

julykidS dAyFree and open to the publicSaturday, July 12 · 8 a.m. – 12 p.m. at the Ashland Area Farmer’s Market on Chapple Ave. We’ll have games, snacks, prizes, music, and fun, fun, fun! Kamp Kenwood volunteers will be joining us for face painting, cooperative games, and a drawing for a free camp stay.

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It looks like spring is finally here, although I was convinced a few weeks ago that winter would not end.

In April the Chequamegon Food Co-op had its annual meeting and elections. We have two new board members–Lee Stadnyk and Steve Sandstrom will both be great additions.

The new store expansion is well underway. harold, our general manager, took me on a tour the other day and things look great. It’s nice to see the sheetrock up on the walls; you can really get a feel for the space.

As mentioned at the annual meeting, the Board is moving forward with exploring and creating a vision for the Co-op. This will help give some direction

From the Board

as the Co-op moves forward into the future. We hope that you the members will help in the shaping of this vision. When you run into a board member, please don’t hesitate to let us know what you think the Co-op looks like in 10, 20, 40 years.

We appreciate all of your input as we continue to grow.

By Jarrod Stone dahl, Board President

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Nestled along the base of Maple hill is the eponymously named Maple hill Farm. This diversified family farm, just off County highway C a few miles west of Washburn, Wisconsin, is home to the Cogger family. Connie and Tom Cogger team up with their eldest son Matt to operate the multifaceted business. Matt returned to the family farm in 2009 after earning his master’s degree in horticulture from Cornell University in Ithaca, New york. The couple’s other four children have grown up and moved away, but their second oldest son Ben occasionally comes home to help.

Maple hill Farm grew out the family’s desire to raise their own food. Tom had just graduated from college in 1977 when the

owners: Connie, Tom & Matt Cogger

Miles from the Co-op: 14

Started: 1995

Size: 150 acres

annual feed usage: 168,000 pounds

annual tomato harvest: 1,500 pounds

maple hill

at a glance

“back to the land” movement was in full swing. “The idea of growing most of our own food was intriguing,” Tom says. “A small flock of chickens and a small garden eventually grew into a full time pursuit.” In 1995, after years of producing food for their own family, the Coggers started farming more seriously. They initially dedicated a two-acre plot to raising vegetables and added 15 to 30 hogs to the mix. They began selling pork products and vegetables to Chequamegon Bay area restaurants, at local farmers markets, at the Chequamegon Food Co-op, and directly from their farm.

As demand for their pork products took off, the family revised their farming strategy. In 2006, they began to grow their own animal feed, which allows them to control the quality while also keeping costs down. The Coggers also increased the number of hogs they raise annually, gradually upping the total to around 50 animals. Recognizing yet another opportunity to commit to the whole process of raising animals, the farmers started breeding and farrowing hogs on their farm in 2010.

That same year, the Coggers and a group of area farmers began to discuss the need to organize their efforts and the benefits they

could all reap if they worked together. Maple hill Farm went on to become a founding member of the Bayfield Regional Food Producers Cooperative. BRFPC helps members market their products and create strategic partnerships to increase sales and distribution of their food products. Through BRFPC, the Coggers are able to sell their pork to a much broader area.

A typical day at Maple hill Farm starts at 6 a.m. with the feeding and caring of the hogs. What happens next depends on the season. In spring, the Coggers then head out to plant crops in the fields. In the fall, they mow and bale hay, combine grain, or harvest vegetables. Next, you might find them packing Community Supported Agriculture (CSA) boxes with pork products or loading flats of tomatoes onto a truck for delivery. The BRFPC also has work days, where member farmers sign up to help box up products for shipment. In between all this activity,

they might also have to assist farrowing sows as they give birth or care for a new batch of piglets. Summer days can reach well into the evening, sometimes ending as late as 9 or 10 p.m.

Matt keeps the machinery running (with some help from Tom). he and Tom also share crop planting, harvesting, and managing duties. They also split feeding chores. Tom manages the breeding schedule, while Matt takes care of the bookkeeping.

The farm’s main crops include corn, wheat, barley, and rye for feed. The Coggers also mill their rye and wheat into flour in their on-farm flour mill, which they installed in 2008. Their main vegetable crops include tomatoes and potatoes. Connie manages the farm’s greenhouse production, including the tomato crop.

Maple hill Farm doesn’t just produce food. Connie also creates handcrafted soaps (which you can find at the Co-op). The soaps grew out of a need to deal with the lard leftover after processing hogs. She also knits and weaves, making rugs and woolen items such as hats, mittens, and slippers out of wool from the family’s sheep. The family has a small, on-farm store where they sell the products they create directly to anyone who stops by.

Maple hill Farm is not certified organic, but the Coggers try to use organic production techniques whenever they can. They frequently use cover crops and composted manure to manage fertility, but they also occasionally use commercial fertilizer. In 2012, they received a micro-loan from the Co-op to purchase a mechanical weeder, which has helped reduce their manual labor.

Besides the aforementioned demand for pork, the future also seems bright for locally milled flour. Tom says they continually hear very positive feedback. Pork and flour will remain the farm’s main focus in the coming years. however, the Coggers are currently experimenting with greenhouse grown strawberries and asparagus. With Matt’s

maple hill farm going whole hog

purchase of some property close by, the Coggers plan to once again expand their hog operations. These changes will improve their production efficiency, and allow Maple hill Farm to continue growing.

PHOTOS Left: Tom, Connie, and Matt Cogger, Above: Maple Hill Farm pigs. (Pig photos courtesy

of Bob Gross at Hired Lens.)maplehillfarm.weebly.com

chip8 c h e q u a m e g o n f o o d c o o p e r a t i v e

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t h e g r a p e v i n e · S u m m e r 2 0 1 4 9continued report from the field

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In 2013, a group of growers submitted a cooperative proposal to the Chequamegon Food Co-op micro-loan and grant program for a new, very precise three-row seeder – the JP-3. Jang seeders have an incredible reputation for being able to articulate small seeded crops, such as spinach, lettuce, carrots, etc. with great precision. Because of their tiny seed size, these crops can be extremely difficult to seed accurately, and when seeded with other seeders often require extra time spent thinning out the rows. Not so with the JP-3! This saves not only time, but money spent on seeds as well. The JP-3 has three separate hoppers for seed, which allow the user to sow one, two, or three parallel rows at a single pass. This saves a considerable amount of time when seeding, but perhaps more importantly, after the seeds have germinated, mechanical weeding with hoes (as opposed to chemical sprays) is very effective since the rows are all perfectly parallel. As part of the grant,

River Road Farm, Deep Roots Farm, Northcroft Farm, yeoman Farm, and Great Oak Farm agreed to purchase the various rollers for each different type of crop seeded, and the Co-op funded the purchase of the seeder itself. We are happy to report that it is an amazing machine! “The seeding rate was on the money, which eliminates the need for thinning and saves money on seed overall. I look forward to using it again this year for radishes, turnips, and carrots,” reported Todd Rothe of River Road Farm. The seeder was used for a wide variety of crops – lettuce, spinach, turnips, radishes, carrots, beets, pak-choi, as well as some larger seeded crops such as sweet corn and green beans. In 2014, parsnips and several other crops will be added to the list. Over 20,000 feet of crop-rows were seeded in 2013, and in 2014 this number will continue to increase. Topping the list for 2013 were carrots, which alone accounted for nearly half of the total feet

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seeded, resulting in a total crop harvest of over 4,000 pounds. According to Chris Duke at Great Oak Farm, “This seeder was a really key piece of infrastructure needed for more organic carrot production. Everybody loves carrots – they are really a staple in our family - and they are a fresh veggie for all seasons. We can store them in the root cellar until late May, and they are just as crunchy as (and even sweeter than) the day we stuck them in there in October.” The produce seeded with the JP-3 seeder went to a variety of places in our region including the Lake Superior CSA, Northland College, Spirit Creek Farm, the Co-op, and generated an overall economic impact of well over $10,000 in gross sales at the farm level alone. The growers involved with the award of this grant would again like to extend our sincere thanks to the Co-op for their continued dedication to and support of local, sustainable agriculture, as well as to everyone who ChIPped for Change! The Co-op’s dedication to the purchase of locally grown and produced foods, as well as their Chip for Change and no-interest micro-loan programs, are great examples of how the Co-op continues to invest thoughtfully in both our local ecology and economy. Thanks for keeping it local!

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hike bike run camp paddle swim walk

EACh yEAR, the Board of Directors has the option to return some of the profits made at Chequamegon Food Co-op to our member owners. This money is a refund on purchases made in the previous year. If you made any purchases in 2013, you will have received a notice in the mail about your patronage refund. Patronage refunds are available as store credit at the register. They can

also be requested in the form of a check, if your refund amount is greater than $5.00. Refunds can only be issued as a check by written request. Please use the check request form at the bottom of your patronage refund letter or request one at the register. Refunds will be available until July 31, 2014, at which time any unclaimed money will be returned to the Co-op and considered taxable income.

patronage refundS available

We say goodbye to phillip anderson, our delivery driver. We welcome Michelle atwater, our new grocery assistant, Barb Bayuk, our new delivery driver, and Stephanie Kent-Wargin, our new cleaner. We also congratulate Emily Melco on her promotion to merchandising manager

We also note the following anniversaries at the Co-op:

Derek Campbell (1 year)Lucas allen (2 years)Harold vanselow (7 years)Christel Sketch (9 years)

staff updates

Encouraging kids to get excited about local foods is a great way to increase their appetite for nutritious foods like tomatoes, broccoli, and carrots as well as healthy grains, dairy and meats. Check out these 10 tips for getting children interested in local foods:

wayS for kidS to go local!Go on a farm tour. Encourage your kids to take pictures and make a photo book or poster about the farm.

Let your kids play with their food. Make an art project out of local foods, such as seed art or veggie sculptures.

Planting a back yard garden or container garden? Designate one row or one type of vegetable or fruit that is your child’s to plant, weed, and harvest.

Encourage your child to pick out an item at the farmers market or co-op; then prepare a meal with them using their chosen local food.

Make freezer jam out of their favorite berries. By making freezer jam, kids can learn about food preservation and enjoy their favorite fruit into the fall season.

Declare your food independence! On July 4, make homemade ice cream featuring locally-sourced milk, cream, fruit, and nuts.

Throw a local food pizza party. Devote a Saturday afternoon to baking a pizza with as many local foods as possible. Let your kids roll the dough and then sprinkle local ingredients on top.

Sip cider and jump in the hay at the local orchard. Pick apples with your kids and talk about the year-long work it takes to produce apples.

Pick the perfect pumpkin for Halloween. Take your kids to a local pumpkin patch. Then, bring home an extra pumpkin to make a holiday pie, and don’t forget to roast the seeds.

Prepare a meal based on your heritage. Make a meal based on your ancestors’ native foods with as many local ingredients as possible. Share stories about your family over the dinner table.

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10Check out “Eat Local, America!” strongertogether.coop/fresh-from-the-source/eat-local-america-celebrates-local-foods to learn more about committing to eating local foods.

c h e q u a m e g o n f o o d c o o p e r a t i v e t h e g r a p e v i n e · S u m m e r 2 0 1 4 11wellness wednesdaysBEING A FORMER BOOKSELLER, I am always interested in the books customers are reading. The popular book this winter with Co-op members was Grain Brain, by David Perlmutter, MD. I had already cut down on my gluten intake and this book further convinced me that it is a healthy diet change. I have always believed that food is the best medicine and that inflammation which can be triggered by carbs, especially those containing gluten or high levels of sugar are the cause of many degenerative illnesses. This book has real life stories of transformation that will inspire you along with recipes and strategies to help you change your diet. It shows you that the fate of your brain is not in your genes, but in the food that you eat. I highly recommend this book. If you’re looking for even more ways to improve your health and wellness, join us for this summer’s Wellness Wednesdays. June brings Co-op member Carole kjellander, Ph.d. She will be at the Co-op from 4 to 6 p.m. on Wednesday, June 11, 2014. Carole is a clinical psychologist who teaches adults how to focus mentally on breathing and creative imagery to create happy

and peaceful inner experiences. Many of these techniques can relax the body such that anxiety and worries dissipate or you can learn how to distract yourself from physical pain or distress. These strategies can also be creatively adapted so that they fit your personal needs. As always, Carole likes to take an experimental approach, trying out and inventing things as she goes. Feel free to stop by her table for a three- to five-minute demonstration or to strike up a conversation. Co-op member Craig Schowalter and his vast knowledge of nutrition and healthy weight loss management will be here on Wednesday, July 9, 2014 from 11 a.m. to 1 p.m. Craig has a BS with graduate research at the University of Minnesota in Food Chemistry, Biochemistry and Nutrition. Whether you are looking to manage your weight more effectively or need help finding the best way to nourish your body with an optimal diet, you will be able to find some answers from Craig. Are you training for a marathon and unsure of your nutrition needs? Craig will also be offering his Peak Performance nutrition class for the Co-op on Thursday, July 24, 2014. See the events listing for details.

Julie Sorensen, Wellness Manager

NortherN Light AcupuNctureKristy Jensch

cAc (Wi), LAc (MN)

rm 306 · Vaughn LibraryAshland Wi

(715) 373-5491 · (715) 209-1485

2nd Wednesday of each month means 10% off

on health & body care products!

JUnE 11JULY 9 AUG 13

PERFECT TOUCHM A S S A G E

amy billman, LMT

vAuGhn librAry buildinGAShlAnd

715-373-5836

save the

date!

Stop by in August to visit with herbalist and midwife, Britton doolittle from Deep Roots Farm & herbals to learn more about her herbal products, fresh herbs, and the Deep Roots seasonal herbal Wellness CSA. have you tried Deep Roots herbal’s sunscreen and Bug-Be-Gone spray? These locally made products have great ingredients and are effective. Britton will be at the Co-op from 3 to 5 p.m. on Wednesday, August 13, 2014. If you have always wanted to learn how to make your our herbal products, you can also sign up for Britton’s Basics of herbal Preparation class that she will be teaching for the Co-op on Wednesday, August 27, 2014. See the events listing for details. This is my last official Wellness Wednesday article. I will still have a little bit of health advice to share with you in future issues, but with the new store our Wellness Wednesdays will be changing. If you have any suggestions for what you would like to see happen with Wellness Wednesdays in the new store, please leave a comment in our suggestion box. Thanks for reading, and be well!

what’s new in body care?Nourish Organics Argan Facial Products

Giovanni 2 Chic Ultra Volume Tangerine and Papaya Butter Shampoo, Conditioner, and Styling Gel for Fine, Limp Hair

Yulia’s Solid Perfume in Tins

Fruit Advantage Joint Formula Tart Cherry (Easy to Swallow) Capsules

Rainbow Light Herbal Prescriptives: Nail, Hair & Skin Connection

Neocell Beauty Bursts Gourmet Collagen Soft Chews

Hager Pharma Dry Mouth Drops

what’s new in supplements?

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vaLID ThRu augusT 31, 2014 - ExCLuDEs NON-DIsCOuNTabLE ITEMs, INCLuDINg hEaLThy basICs. NO aDDITIONaL DIsCOuNTs aPPLy.

chequamegonfoodcoop.com

ShoeS onBy Scott Armstrong, directorBayfield Area recreation Center

you’ve probably read dozens of articles about motivating yourself to go exercise. I will try to avoid the usual platitudes and hopefully provide some interesting ideas to stay fit and healthy. Exercise – we all know we need it, need to do more of it, but few of us really love it. It’s hard enough to get yourself motivated to do it, but factor in the busy demands of modern schedules, the aches and pains and sniffles of aging bodies, and the amazing entertainment we have at our fingertips, it is hard to fit in. The first step is to make some kind of commitment to exercise and fitness. Take a minute to affirm

juSt put your

why you want to exercise. Set some concrete goals; I recommend 4-5 days/100-250 total minutes of exercise per week. This will vary whether you are a beginner or experienced, but pick specific number to shoot for. I discourage using weight loss as your concrete goal. Weight loss can be so variable and unattainable; better to make it a secondary result that will happen if you stick to your primary goal. Next, make a plan and write it down. Tell your family and friends about your plan. If you tell people about it, you’ll have more motivation to stick to it. Record your exercise every day, writing the time, distance, intensity, thoughts, etc. you can create a journal, a spreadsheet

on your computer, or use a basic wall calendar, and write your workout in the open box for the day. Add up the total days and minutes of exercise every week and congratulate yourself if you achieve your goal. you see the theme here – accountability to more than just yourself. It’s easy to blow off your workout and browse Facebook if no one knows about it, but you might log off and get outside to avoid staring at an empty space on the wall calendar. Exercise is often a solo affair, requiring you to provide all the motivation. Getting a friend to join you can make motivation much easier. Promises are stronger when you share them with others. An exercise class can also help with low self-motivation. you paid for the class and other people are showing up, so you better get yourself there. The teacher will take care of motivation the rest of the way. These are just some of the many “tricks” to employ to persuade yourself to exercise. It’s

okay to use tricks; even the most dedicated athletes feel lazy from time to time. here’s the best trick – just put on your running shoes. Mentally, the hardest part is simply starting to exercise and taking that first step. If you are having a tough time getting motivated, work on convincing yourself to do something really easy or fun, like biking around the block or just going outside to see the sun. Once you take that first step, chances are you’ll keep going and get a real workout in.

September will bring a lot of big changes to Chequamegon Food Co-op. We’ll have a new store with a new look in a new space, so we thought now would be a great time to give The Grapevine a facelift, too. The new Grapevine will be bigger with more content in beautiful full color (on recycled paper, of course). Look for other changes including a new logo, new website, new Sunflower Seed, and new Co-op merchandise soon, too!

ch ch ch changeS!

Big Water Sugar Moon Spring Blend

Organic Soft White Wheat Berries

Organic Quinoa Veggie Curls Pasta

Organic Hulled Barley

Organic Chunks of Energy-Cocao with Gogi

what’s new in bulk?

T H E G R A P E V I N E · w I N T E R 0 8·0 9PREsRT sTD.

u.s. POsTagE PaID

DuLuTh, MNPERMIT NO. 1003

215 Chapple Avenue · Ashland, WI 54806

Large: 4.4” x 5.36” $120/issue

Medium: 4.4” x 2.6“ $60/issue

small: 2.12” x 2.6” $30/issue

ChaNgE sERvICE REquEsTED

One-time $30 set up fee10% discount for annual contracts

spread yourwordWITH A quARTERLy CIRCuLATION

of close to 2,000 families, the Grapevine is a great way to advertise your business to

local customers. For rates, or to place an ad, contact Meagan

at (715) 682- 8251 or e-mail: meaganv@cheqfood.coop

cfc br

ead Sc

hedule

We offer LoCaL BrEaD options every day here at the Co-op, including Starlit Kitchen of Bayfield

and Coco Bakery of Washburn. 

FroM CoCo'SMonday:

Barley, Cranberry Walnut,

White Sourdough

Tuesday: Cracked Wheat,

Blue Cheese,

Wednesday: Roasted Garlic,

Cranberry Walnut, Seedy Bread,

White SourdoughThursday:

Whole Wheat Sourdough,

Swedish Rye,

Friday: Cinnamon Raisin,

Kalamata Olive, Blue Cheese Rosemary, Cranberry Walnut, White Sourdough

Saturday: Potato Cheddar,

Cranberry Wild Rice, Cinnamon Raisin

Everyday Bread: Harvest Grain, Whole

Wheat Oatmeal, Baguettes, Foccacia

Others Regularly Stocked:

Lavash, Crostini

FroM STarLiT KiTCHEnMonday & Thursday:

French Fair Sourdough, Gaia, Blue Horizon Wheat,

and a rotating fourth flavor

get informedTo find out what’s fresh at the Chequamegon Food Co-op, member-owners can submit their email address to outreach@cheqfood.coop and subscribe to our weekly e-newsletter, The Sunflower Seed. We also communicate with member-owners through Twitter (@cheqfood) and offer special promotions through our Facebook page – be sure to “Like” us!

Monday-Saturday 8 a.m. – 8 p.m.Sunday 8 a.m. – 6 p.m.

Store hours!

If you would like to receive this newsletter via e-mail rather than u.S. Mail, please send an e-mail to outreach@cheqfood.coop, or call Meagan at (715) 682-8251.

plug in To T H E n E W S

chequamegonfoodcoop.com