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35 years of experience you can trust!

March - April 2011

Inside this issue:

Spring and Recycling...................2
Coming up at the Co-op...............3
Local Farmer - Lovers Lane........4
35th Annual Member Meeting.....5
Lori’s 25th Anniversary.................5
Toxic Smarts: GMO Alfalfa...........6
Annual Sales Growth...................7
Fresh & In-Season Asparagus....8
Eating Well as Food Prices Rise..9
Join the Composting Community.....10
Ricoh Provides Green Solutions 11
Give Where You Live..................12
Words on Wellness.....................13
DIY Green Laundry Products.....14
Co-op member-to-member.........15
The Last Word.............................16
Co-op Calendar...........................16

Local Farmers:
The Sweet Life for
Lovers Lane Honey
The Co-op News • March / April 2011 2

Greetings from the General Manager

Spring and Recycling!
By Lori Rosenberg
A natural foods cooperative
General Manager
since 1976

Film plastic is generated from shrink-wrap
721 South State Street pring is upon us with day- on individual cases of products and shrink-
Ukiah, CA 95482 light savings time beginning wrap bound on the pallets of delivered
707-462-4778 • on March 13th. I love this time of merchandise. Thanks to Brian Alexander
year, especially the vibrant shades who graciously takes the film plastic each
of green covering the hillsides and week to MRF for us.
listening to the lovely birdsong in
Store Hours the early morning hours. Just a reminder that Board Candidate
Mon–Fri.....8–8 p.m. forum night will be held on Thursday,
Sat.....8–6 p.m. We have a great selection of certi- March 3 from 7-8:30 P.M. at the Ukiah
fied organic vegetable and flower Valley Conference Center in the Chenin
Sun...10–6 p.m.
seeds from High Mowing Seeds Blanc room. This is your chance to meet
found in the produce department. the candidates running for the three open
UNF Management We also offer a colorful variety
of gardening gloves for all you backyard gardeners.
Board of Director seats.

General Manager Happy Spring! This April marks my 25th year of employment at the
Lori Rosenberg Co-op and I am very happy to be a part of our com-
Another joy of Spring is Earth Day; it allows us to munity-owned business that provides organic food
Anne Wright reflect on positive changes we’ve made to protect our and healthy choices for our neighbors. 2011 marks
environment. And we have lots of good news to share the Co-op’s 35th anniversary and we will celebrate on
Front End with you! Sunday, June 26th. Come and celebrate with all of us
Lodie DeAlba
and meet some of our local farmers and vendors that
Grocery In early February we set up a new in-store recycling supply the Co-op with great food. We appreciate all
Babs Verenis program, “Share A Bag.” The Share A Bag program your support and loyalty.
Human Resources & Operations allows folks to bring in their clean, reusable paper
Susan Winter grocery bags so customers can use them to pack In cooperation,
Information Technology
their groceries. Located by register seven next to Lori Rosenberg
A pr il 22, 2011
Brian Alexander the cardboard boxes is a receptacle for bag drop-off
Marketing & Outreach
Joan Griswold
and reuse. The great news is that we have reduced
the monthly use of handled paper grocery bags. We
h Da
went from buying 11,000 large bags to an average of
Produce 3,000 bags a month! Thanks to all of you for bring-
Libee Uhuru ing in your own bags, using the cardboard boxes and
Wellness supporting this effort.
Mike Tilander
In 2010, the Co-op recycled 1 and ½ tons of film plas-
tic to the Material Recycling Facility (MRF) in Calpella.

Co-op News Vision: We envision Ukiah Natural Foods Co-op to be the foundation of a trusted, cooperative
marketplace of goods and services that provide for the needs of our diverse community.
Editor / Layout
Joan Griswold / Purpose: The purpose of Ukiah Natural Foods Co-op is to be a vital, thriving, and growing
community center that will:
Contributors •Provide and promote organically grown, sustainably produced food, goods, and services that are
Lori Rosenberg, Clifford Paulin, Jennifer Smart, Terry
Nieves and Mike Tilander locally and regionally sourced whenever possible.
•Promote the health and wellness of our community by providing facilities, resources, and information
Submissions and by offering effective, positive community education and services.
Views expressed in the Co-op News are the writers’ opinions
and are not necessarily the views of Ukiah Natural Foods Co-
•Embody and model sustainable, humane, equitable, green ways of working and living, creating
op. Submissions from members are encouraged. The deadline and maintaining an ideal workplace.
for submissions is the first Friday of the month two months •Add to the enjoyment and enrichment of our greater community ventures and networks.
before publication. Submissions may be edited or not printed •Have fun doing it!
based on length and appropriateness.
The Co-op News • March / April 2011 3

Coming up at the C o-op

Saturday, Ap
ril 2
Annual Meeting
Every Sunday is
Senior Sunday at the Co-op! All of the Co-op Membership
Healthy Co-op member-owners 65 and
over receive an additional 2%
See page 5 for details!

Menopause discount every Sunday.

from three perspectives
Come hear how three different practices offer

April 19
menopause support. Bring your questions
to this information-packed class!
March 17
Kambra Phoebus
Naturopathic Doctor Mary Paffard
Yoga Instructor
Celebrate spring with Go green for Earth Day
Candice Romanow fresh, organic produce! with bulk foods
Licensed Acupuncturist
& Herbalist

Monday, March 14 10% off

6-7:30 p.m. Co-op Espresso Bar
$5 Member, $8 Nonmember on the entire
RSVP: 462-4778 or Customer Service
bulk food
10% off on all produce department

Two Hearts- Four Hands Easy Fermentation

a Guide for Cooking Together Naturally fermented foods are high in
Based on Sulin Bell’s new book of the probiotics. In this fun class educator
same name, this class will demonstrate the and author JoAnn SkyWatcher will
use of the book for making cooking dates teach you the basics of lacto-fermen-
with partners, friends and family. Her talk tation. Discover how to make sauer-
will include how to select a menu, prepare kraut in days instead of weeks! You’ll
for the date and hints for cooking side- receive recipes and taste fermented
by-side. foods! Don’t miss!

Monday, March 28 Monday, April 11

6-7:30 p.m. Co-op Espresso Bar 6-7:30 p.m. Co-op Espresso Bar
$5 Member, $8 Nonmember $5 Member, $8 Nonmember
RSVP: 462-4778 or Customer Service RSVP: 462-4778 or Customer Service
The Co-op News • March / April 2011 4

Lover’s Lane
Bee Business at Lovers Lane Farm
by Joan Griswold
Outreach & Marketing Manager

Mendocino County, if we get a lot of rain in the winter

and then a warm, dry spring, we can produce vetch
blossom honey in profusion. If it rains a lot through
spring/ late spring, we will typically produce less light
honey (vetch blossom) but the ground will be satu-
rated later in the season, allowing the later blooming
plants to produce more nectar. In Ukiah valley, most
plants that bloom in the late season tend to produce
a stronger, more bold flavored and dark honey. These
include pennyroyal and oyon.”

When you see the beautiful jars of Lovers Lane

Honey on the shelves at the Co-op and at farmer’s
hether stirred into tea, sweetening salad markets you might not realize just how much local
dressing or topping toast, local honey is a history they represent. The 85-acre Lovers Lane
delicious treat. Lovers Lane Honey is no Farm in Ukiah was the site of the original Benson
exception. Theirs is a mouth-watering midsummer Ranch. (You can still see the old homestead foun-
harvest made from wild vetch blossoms, blackberry, dation, covered in grass, which burned years ago.)
toyon, pennyroyal, star thistle and “possibly hundreds Older Ukiah residents will remember horse-boarding
of other wild flowers,” said Keith Feigin, who with wife on the property. Generations of townspeople kept
Kate and 18-month-old daughter Linnea own Lovers their horses at the Benson Ranch for weekend riding.
Lane Honey. Keith’s grandfather, who bought the ranch in 1965,
continued the business until the early 1980s.
With 250 hives across the county, the Feigins also blooming season, alfalfa needs bees for seed produc-
lease other hives to meet their customers’ demands. The ranch however, was home to more than horses. tion.” The problem, said Keith, is that it is a tough time
An interesting fact is that all commercially grown Local beekeeper Jack Booth kept his hives at the for bees.
apples in the county are pollinated by Lovers Lane’s homestead while Keith was growing up. In fact, Keith
bees. The couple blends their gourmet honey in small knew Jack well; his best friend Tyler was Jack’s son. According to Feigin, a beekeeper today loses 20%
batches for best quality. Always wonderful, some Jack hired Keith to help harvest honey at age 14, but of his hives due to pathogens; as recently as the
years the honey is a light amber color, others, a beau- kept bees on his family’s ranch since he was a child. 1990s, that number was only 5-10%. This means that
tiful dark tone. By the time Keith was 15, he was working nearly full instead of working to expand his honey business, a
time in the summers and falls, harvesting honey and beekeeper works hard to maintain the hives he has.
According to Keith, “There are many variables that making beeswax candles.
determine honey color, aroma and flavor. In inland Although much has been written about Colony Col-
Lovers Lane Farm lapse Disorder, the sudden disappearance of worker
After spending a few years in Portland, Or- bees from the hive, California beekeepers have an
egon, Keith moved back to the ranch in 2006 additional set of problems. Globalization of our state’s
with his wife, Kate. Married for one month, almond exports has brought about added stress to
they knew they wanted to farm. The couple California bees.
considered growing grapes, fruit trees and
vegetables, but the soil wasn’t deep enough. According to the California Almond Board, the state
Then Jack, who was still keeping his hives produces up to 80% of the world’s supply of almonds,
at the ranch, said “he wanted out of the bee and almonds need bees for pollination. In 2005, for
business” and asked Keith if he’d like to take example, California needed 1.5 million hives to meet
over. The duo said yes and Lovers Lane the demand. However, California beekeepers only
Honey was born. had 600,000 hives. That shortfall was filled by bees
imported from national and international suppliers.
Keith is passionate about his craft. It’s “That means beekeepers are digging hives out of the
important to him because bees are crucial snow in Massachusetts, stimulating them when they
to our food supply. Said Keith, “Any fruit should be hibernating and then importing them to
with color-- squash, berries, cherries-- de- California. In fact, hives come from as far away as
pend on bees to pollinate. Even grass-fed Australia,” said Keith. This high concentration of imported
beef depends on bees, because during the Continued on page 7
The Co-op News • March / April 2011 5

Co-op News by Clifford Paulin

25th Anniversary for th Annual Meeting Board President

General Manager of the Co-op Membership

Saturday, April 2
Lori Rosenberg!
In honor of the 35th anniversary of the Ukiah Natural Foods Co-op,

we’re changing the format of our Annual Meeting and celebrating!
or 25 of the Co-op’s 35 years, General We’re moving it to the location of our good friends at the Ukiah Brew-
Manager Lori Rosenberg has brought ing Company. As the first certified organic brewpub in the country
her passion for healthy living to work.
(not to mention darn good people) we thought the Brewery would be
Whether in her first job as cashier or as a
buyer for the grocery department, commit- the perfect venue. We’ll also be dancing the night away to the tunes
ment to wholesome affordable food is her of one of our favorite musical acts, the Dirt Floor Band. We’ve had
driving force. a number of these fine gentlemen play in the store before and they
always attract a foot-stomping crowd. They’ll play an acoustic set at
As a leader not only does she pay attention 8:30 pm for the mellower crowd, and crank up their full sound at 9:30 pm.
to the details of the business, she is also
very committed to the lives of her employees
Each membership is entitled to up to two vouchers worth $10 each
and customers. That care is evident in the
thriving business and community center the to be spent on anything your heart desires from the Brewery’s stel-
Co-op is today. From the staff, Lori, thank lar menu, including hand-crafted beer or local organic wine. You can
you for all the ways you champion what’s stop in for any or all of the evening, as you see fit. Co-op
important. announcements are scheduled for 7:15 pm and again at 8:15 pm and
9:15 pm. The Brewery will start taking dinner reservations at 6 pm
and serves food till 9 pm. Please RSVP by Friday, March 25.
Space is limited, so call early!

Reduce - Reuse - Recycle

Calling all Co
New Paper Bag Program -o
Remember the days when

Have extra bags you need
the Co-op was called “The
a home for? Forgot your

Homestead Exchange?” Or when we
bag when you came to
the Co-op? Introducing a moved into the Perkins Street location?

m b er
new paper bag recycling Were you part of the
program at Ukiah Natural orignal buying club that started it all?
We’d love to share your Co-op
stories (and old pictures if you have any)

Located near the front
door next to the checkout at our 35th Annual Celebration,
stands is a new fixture for Sunday, June 26.
paper bags that are “free
Please email them to us at
to a good home.” or
Drop them in on your next send them to Ukiah Co-op,
shopping trip for folks who 721 S. State St., Ukiah. attn: Joan.
forgot to bring theirs. The We look forward to sharing
bags will get a second life memories with you!
- and who knows? Maybe
a third and fourth if shop-
pers bring them back to

And if you’re in the store and forgot yours, don’t forget to

check here first. You’ll also notice a stack of cardboard boxes
that are available free for your use.
The Co-op News • March / April 2011 6

Toxic Smarts
Roundup Revolt – GMO Alfalfa Deregulated
This issue we introduce a new column, Toxic Smarts, by Ukiah Co-op staff member,
Jennifer Smart. You can read more from Jennifer at

by Jennifer Smart
Co-op Staff Member

about health. When I looked into GMOs, I found a the spread of transgenes from genetically modified
scarcity of information about the health effects of eat- crops have cost organic farmers millions of dollars
ing GM food. The use of herbicides causing cancer, in lost sales. And as many as 10 weed species have
the genetic integrity of seeds lost through transgenic now developed resistance to the Roundup herbicide.
contamination and the development of superweeds is
the focus of most documentation. Lawsuits have already been filed by the organic
community protesting the USDA’s recent decision
Unfortunately, we and our environment are the test and if you find this whole story disturbing, then now
subjects for GMOs and scientific studies are just now is your chance to take action! You can support the
emerging, despite worldwide use of GMOs since the efforts of organic food lobbying groups in Washington
1980’s. When GMO food is consumed, its DNA does D.C., sign the petition on the Ukiah Co-op website
not completely break down in our digestive tract, and continue to support the organic market. It is only
which opens the possibility of antibiotic resistance through continued growth and increased market
and susceptibility to allergies. power in organics that we can have a greater impact
in Washington D.C.

Roundup Ready alfalfa means that the alfalfa planted
will not die when the herbacide Roundup is sprayed Is there a happy story at the end of all this? Remem-
remember supporting Measure H in 2004 when on it to control weeds. Glyphosate, commonly known
Mendocino County was the first in the nation to ber that each choice you make and each dollar you
as Roundup, is the world's most widely used herbi- spend has a voice. You have the power to influence
ban growing genetically altered crops and animals. cide. A recent scientific study directed by two Swed-
Despite corporate donations against Measure H to the change! Will you join me?
ish oncologists revealed clear links between glypho-
tune of $621,000, 56.5% of the voters said no GMOs sate and non-Hodgkin's lymphoma, a form of cancer.
for us. Sources:
So, the more Roundup Ready GMO crops that are
grown, the more Roundup that is dispersed into the en- /2004-03-03.html
What are GMOs? A genetically modified organism vironment, exposing us to higher levels of the chemical.
or GMO is a plant or animal whose genetic material
has been altered using recombinant DNA technology, organism
In addition to cancer risks from herbicidal sprays,
where DNA molecules from different sources are com- consumers now have good reason to question wheth-
bined into one molecule to create a new set of genes. ge-alfalfa-leaves-door-open-for-contamination-
er the products labeled organic made from soybeans, rise-of-superweeds/
corn and canola may have been contaminated by
GMOs are making headlines again with the most Monsanto’s GMO crops. Transgenic contamination,
recent decision by the U.S. Department of Agriculture food
(USDA) to allow unlimited, nation-wide commercial
planting of Monsanto’s genetically-engineered Round-
up Ready alfalfa. This is despite the many risks to or- cancer.cfm
ganic and conventional farmers USDA acknowledged
in its final Environmental Impact Statement. And expresses-disappointment-in-usda-decision-on-
this decision could impact other GMO crops grown ge-alfalfa/
in the U.S.: 93% of soybeans, 86% of corn, 93% of
cotton, 80% of Hawaiian papaya, 93% of rapeseed Jennifer Smart, a Ukiah native, studied music at
(canola) and GMO golden rice, which is forecast to hit CSU, Sacramento and later was the only female
the market in 2012. percussionist to perform with the 2002 National Wind
Ensemble at Carnegie Hall. She also obtained a
GeoScience teaching credential at HSU where she
So why does all this matter? For me, I believe our met her sweetie Eric. In 2009, they hiked 2,400 miles
health is a direct reflection of what we eat. I’d much of the Pacific Crest Trail. Jennifer organizes the Ukiah
rather invest in nutrient-dense foods that are as First Friday Community Bike Ride, supporting the
nature intended, than save money for a trip to the relocalization efforts of building a more sustainable
doctor who likely knows more about diseases than future.
The Co-op News • March / April 2011 7

Annual Sales Growth 12,000,000

Good news 9,000,000
for Co-op sales 8,500,000
in 2010! Gross 7,500,000
sales totaled 7,000,000
$11,274,357, an 6,500,000
increase of 6% 6,000,000
6,000,000 Did you know?
over 2010. We’re 5,500,000
5,500,000 In the eight months since
hoping to do the 5,000,000
establishing the ten-cent
same in 2011! 4,000,000
4,000,000 paper grocery bag charge,
Stay tuned for 3,500,000
3,500,000 the Co-op has used
the year-end 3,000,000
3,000,000 64,000 fewer bags.
financials, which 2,500,000
2,500,000 According to the
will be out in late 2,000,000
2,000,000 California Energy
February. Commission that is the




















equivalent of 91 trees!

Lovers Lane continued from page 4. Keith first heard about heritage breeds at a dinner in kets, you can purchase a whole or half hog from Lovers
Sonoma; the chef was effusive about the superior quality. Lane, too.
bees has introduced new bee pathogens and diseases Keith started researching online and the Tamworth pig
for which nonimported bees have no immunity. Bees, it kept coming up. The only catch was the breed was not It seems that whatever Keith does, he does with a com-
turns out, are pretty delicate creatures. available in California. Keith said he “became obsessed” mitment to quality and to sustainability. But whether
with trying to find them, finally tracking down a breeder in tending bees or raising pork, what’s important to the
Modern beekeeping relies on pesticides and antibiot- Washington. He bought three and began raising them. Feigins is they’re here, local and part of the community
ics to keep hives healthy. Lovers Lane uses less drastic In addition to the packaged pork sold at farmer’s mar- and we’re glad they are.
measures to protect their hives. They use essential
oils and formic acid to deter mites, which are harmful to
bees. They employ more time-consuming, yet healthier
mechanical methods of dealing with mites, practice
drone trapping and dust with powdered sugar (the mites
fall off the bee and can’t climb back on.) None of these Honey Carrot Soup
methods alone would suffice but together they are effec- Add a kale salad and bread for a light
tive in protecting bees from mites and diseases. spring dinner.
“The real solution,” Keith said, “is to focus on breeding
heartier bees. All the US genetic stock we’re breeding Ingredients:
uses a pretty shallow gene pool of only 500 queens.” 2 tablespoons honey
That is not enough genetic diversification to provide dis- 1 onion, chopped
ease-resistant bees. For his part Keith traps feral bees 1 lb. carrots, peeled and thinly sliced
and breeds them, in an effort to develop heartier stock. 2 cups veggie broth
Hope for greater genetic diversity may be on the horizon 1 cup unsweetened, unflavored almond milk
in the form of new breeding stock available from Europe.
Those bees are currently in US Customs quarantine, on
2 tablespoons honey
the way into the states for research. Ground nutmeg
Minced chives
Going Whole Hog
The fact that “beekeeping is changing every day” hasn’t Directions:
kept Kate and Keith from diversifying their farm. In the In a large saucepan sauté onions and carrots in olive oil for five minutes. Add veggie broth
last several years, the Feigins have been raising Tam-
and simmer for 15 minutes until tender. Transfer to a blender or food processor; blend until
worth pigs, a heritage breed, and Lovers Lane is the only
farm in California that does. smooth. Pour back into saucepan. Add honey and almond milk. Return to simmer until hot.
Place in bowls and garnish with sprinkle of nutmeg and a pinch of chives. Serves 4.
The Co-op News • March / April 2011 8

It’s fresh &

in season!
Asparagus Asparagus Risotto
A perfect dish with asparagus and lemon -
the best of spring!

1 pound asparagus spears
1 small yellow onion
1 1/2 cups Arborio rice
4-5 cups chicken broth

Asian Inspired Asparagus Salad 1 lemon

3 tablespoons butter
1/2 cup dry white wine
Plunging the asparagus in ice water halts the Salt
cooking process, keeping the asparagus a firm 1/2 cup grated Parmesan
texture. Parsley
Vegan Asparagus Tapenade
Ingredients Directions:
A delicious and easy first course. 1 tablespoon rice vinegar Wash asparagus, trim off tough ends. Slice in
1 teaspoon red wine vinegar ¼-inch pieces and set aside. Zest lemon and
Ingredients: 1 teaspoon soy sauce squeeze juice. Finely chop onion.
1 bunch asparagus 1 teaspoon agave
5 crimini mushrooms 1 teaspoon Dijon mustard Pour broth into a sauce pan and heat to a low
2 cloves garlic 2 tablespoons peanut oil simmer.
Salt and pepper, to taste 1 tablespoon sesame oil
2 tablespoons olive oil 1 1/2 pounds fresh asparagus, trimmed and In a heavy - bottom sauce pan, heat 2 table-
cut into 2-inch pieces spoons butter. Add onion and cook until soft.
Directions: 1 tablespoon sesame seeds Add the rice and stir, cooking until the rice
Toss asparagus, mushrooms and garlic in becomes slightly translucent.
olive oil with salt and pepper on a baking Directions
sheet. Roast for 20 minutes in a 375° Whisk together the rice vinegar, red wine vin- Add wine and lemon zest and cook a few
oven. egar, soy sauce, agave, and mustard. Drizzle minutes longer until the wine is completely
in the peanut oil and sesame oil while whisking absorbed.
Place roasted vegetables in a food vigorously to emulsify. Set aside.
processor or blender and pulse until a Ladle one cup warmed broth into the rice pan.
creamy consistency. Bring a pot of lightly - salted water to a boil. Add salt to taste. Stir mixture while it heats to
Add the asparagus to the water and cook 3 to a bubbling simmer. Let the rice thicken with
Serve on toasted baguettes or crackers. 5 minutes until just tender, but still mostly firm. broth then add another ½ cup of broth.
Remove and plunge into ice-water bath. Continue to add 1/2 cup of broth at a time and
-Adapted from stir rice frequently.
Place the asparagus in a large bowl and
drizzle the dressing over the asparagus. Toss About 10 minutes after you first added broth,
until evenly coated. Sprinkle with sesame toss the asparagus into the cooking rice. Con-
seeds to serve. tinue to stir and add broth as before until the
rice is tender with a slight bite in the center.
-Adapted from
When rice is just done, add 1/2 of the lemon
juice, 1/2 cup grated Parmesan, and 1 table-
spoon butter. Stir vigorously to incorporate
ingredients and then let it rest for a minute or
two. Adjust seasonings if necessary and add
freshly ground pepper to taste. Top with pars-
ley and enjoy.

-Adapted from the Art of Simple Food

by Alice Waters
The Co-op News • March / April 2011 9

Your Co-op Kitchen

Eating Well as Food Prices Rise
at the very best prices. Buy ex- Vary the tea -- green, herbal, black -- as well as the
actly the amount you want of each sweetener, if desired. And be sure to try your hand at
bulk item. We offer a wide array developing your own custom blends; try a variety of
of bulk items, including herbs and teas, or mix tea with lemonade or juice.
spices; baking ingredients like
cocoa, milk powder, baking soda, Spiced Green Apple Tea
baking powder and active dry Enjoy the taste and aroma of this delicious, eco-
yeast; and other cooking ingredi- nomical tea.
ents like tapioca, grains, teas and
dried vegetables. According to El- Ingredients:
len Bouchard, Bulk Herb & Spice 1 quart apple juice
Manager at Frontier Natural Prod- 1 quart green tea
ucts Co-op, “sales of bulk herbs 1 (4 inch) stick cinnamon
and spices are at an all-time high. 2 teaspoons whole allspice
They offer an economical and 1 teaspoon whole cloves
green choice to packaged prod-
ucts while allowing the consumer Directions:
to purchase any amount - from a Combine juice and spices in a pot. Bring just to a

pinch to a pound.” boil, reduce heat and simmer for 20 minutes. Add
orried about your grocery tab? Rising food green tea and strain. Serve hot or cold.
prices are a significant cause of concern for Rely on local, seasonal produce.
73 percent of consumers, according to a recent USA Growing your own produce is ideal, or you may want
Today-Gallup poll. For almost half of them, those to join a Community Supported Agriculture (CSA)
prices have caused a hardship. program, which will enable you to harvest fresh

Tightening the food budget needn’t mean sacrific-

ing flavor or health, however. In fact, by stocking up
on nutritious staples and an array of seasonings,
produce while supporting your local farmer. And of
course you'll want to schedule a regular trip to the
Co-op to pick up what's in season -- to serve fresh
or to put up for later months. Shopping for seasonal
it's possible to become more frugal while enhancing produce will provide the freshest and most economi- peas
your family's meals. Some suggestions: cal buys at your local food store.
Season those staples. Early Spring kumquats
Not only are basic, natural foods-- like whole grains is the time radishes
and beans -- inexpensive, they're versatile. Take
rice, for example: Flavor with basil, garlic and ginger
to wake up strawberries
and serve as a bed for in-season vegetables, or your taste buds. asparagus
sprinkle with curry powder for an instant stir-fry. Use dandelion
it as the basis of a casserole, seasoned liberally New crops of potatoes
with marjoram or gently with cayenne. Toss in a little
rice -- along with a pinch of cumin -- to add body to
roots and potatoes green onions
your cup of soup or stew. Or stir up some aromatic are green garlic
rice pudding, flavored with cinnamon, nutmeg and sweet and succu- baby beets
vanilla. Treat other grains, beans and even seasonal lent blood oranges
produce, similarly -- and make the most of your
staples by spicing each dish distinctively. baby turnips
Greens are parsley
Of course, you can also use spices to enhance your alive and vibrant lettuce
standard fare, turning yet another omelet or whole-
grain pasta dish into something special. Ready-to-
add seasoning blends of spices offer an easy route Herbs are chives
to give the meal some pizzazz.
Look for more frugal substitutions. tender and green fava beans
Replacing soda and other expensive drinks with
Buy in bulk. homemade iced tea, for example, can pro-
Buying food items in quantity allows you to purchase
vide savings as well as increased nourishment.
The Co-op News • March / April 2011 10

Earth Day 2011

Join the Composting Community!
Composters think of carbon and nitrogen ingredients,
which are food for the microorganisms, as "greens" to the middle of it. Some composters turn their piles
and "browns." The "greens" are high in nitrogen. every month or week, others every few days. The
These include weeds, hay, grass clippings, vegetable more you turn, the quicker the results. You can also
scraps, seaweed, garden waste, some food waste, help by increasing the surface area of the materials
clover, and alfalfa. The "browns," on the other hand, you compost -- by shredding or chopping them up, for
are high in carbon. "Browns" include, cardboard, example.
cornstalks, leaves, newspaper, peanut shells, pine
needles, sawdust, straw, soil and wood chips. Do I need a compost bin?
No, you don't. (Remember "passive composting?") If
Of course, you don't need to measure your ingredi- you choose to have a simple, uncontained pile in your
ents exactly. Start with two parts "greens" to one part yard, for maximum effectiveness make it at least three
"browns" by volume. If you notice that your compost feet by three feet by three feet. A bin keeps things
pile isn't heating up and decaying as fast as it should tidier, though. A double bin allows you to turn the pile
(or was), it might mean that there's too much car- from one to the other when aerating. You can easily
bon. On the other hand, if the pile starts smelling, it make bins out of old wooden pallets or wire mesh.
might mean that you have too much nitrogen. That's You can also buy composting bins, including those
that rotate.

because if there's too much carbon in the pile the mi-
crobes won't get enough air and anaerobic microbes
hat better way to celebrate the earth than What can I put in the compost?
will take over the pile. These types of microbes cause
by composting? It's the ultimate in recycling Things you can safely compost outdoors; besides
slower decomposition as well as a pile that smells like
and easy to do. Composting simply involves taking or- most of your food scraps, including eggshells, tea
ganic materials -- like plant remains and food scraps bags, and coffee grounds, include: cow or horse ma-
-- and transforming them into a rich, soil-like material nure, cardboard rolls, clean paper, cotton rags, dryer
The right moisture level is also important for decom-
called compost. Nature does it automatically. When and vacuum cleaner lint. You can also use grass
position. If the compost is too dry, the microorganisms
you compost, you're just helping the natural process clippings, hair and fur, hay and straw, houseplants,
will slow down, but if it's too wet, it will interfere with
along. leaves, nutshells, sawdust, shredded newspaper,
aeration and leach out nutrients. The compost should
feel damp, like a wrung out sponge. If the weather is wood chips, wool rags and yard trimmings.
Composting is a great way to use those fall leaves
very dry, you might need to water the pile occasion-
you rake up, the grass clippings you bag, and the pro- Can all organic materials be added to the compost?
ally. If it's too wet, it might be necessary to cover it
duce scraps you generate every day. By recycling this No, some organic materials can't be composted
with a tarp now and then.
kitchen and yard waste, you reduce the garbage sent because they contain substances that are harmful to
to landfills, an average of 700 pounds per household plants, or because they may create odors and attract
You'll also want to turn the pile regularly, using a pitch-
per year. There's a tangible reward for you, too. The rodents. Don't add: bones; meats; fish or oily fats;
fork. When you turn the pile, you introduce oxygen
end product is a high quality, inexpensive amendment black walnut tree leaves or twigs; coal or charcoal
for your soil. Adding nutrient-rich compost can enrich ash; dairy products; disease- or insect-ridden plants;
depleted soil, increase the ability of sandy soil to hold fats, grease, lard or oils; pet waste; or yard trimmings
water, and add porosity to clay soil to improve drain- or household plants treated with chemical pesticides.
age. Compost also provides food for microorganisms
in the soil, which in turn produce nitrogen, potassium, How will I know when my compost is ready to use?
and phosphorus. When your compost is ready, it will be dark brown and
well transformed. It will smell and feel earthy. Different
How does composting work? composting methods take different amounts of time.
If you leave a pile of organic waste in a corner of your In general slow methods, such as a pile that you don't
yard, it'll decompose on its own, thanks to nature. turn, might take six months to two years, if it's very
There's even a name for this kind of composting; it's large, while a quick method, like a rotating barrel,
called "passive composting." If you put a bit more might only take three weeks to six months.
effort into helping the process along, you can have
more compost, in a shorter amount of time and a little How can I use the ready compost?
tidier yard, too. Mix the compost (fondly referred to as "black gold" by
gardeners) into your garden soil, or mix it with the soil
Helping the process means providing good conditions for your houseplants. Or use it as mulch or top dress-
for decomposition, which is fueled by microorganisms ing (spread it on top of the soil around your plants).
like bacteria and fungi. Good conditions include the You can also use it as a regular houseplant or seed-
right carbon to nitrogen ratio, moisture, and aeration. ling fertilizer by mixing a little compost into the water
A working compost pile will be warm, usually about Compost pile from old wooden pallets. in your watering can.
140 to 160 degrees F.
The Co-op News • March / April 2011 11

Green Solutions
Ricoh Reduces Co-op’s Carbon Footprint
By Joan Griswold
Outreach Manager

Star 1.1 guidelines. (Only 25% of all office equip-
nvironmental commitment is part of the founda- ment does.) Steve pointed out that Ricoh met the
tion of the Co-op so sustainability was a top deadline years in advance.
priority when replacing our old copy machine.
Another interesting point is that the C4501 helps the
Enter Willits resident and Co-op member Steve Thrift, Co-op along the way to a paperless office. “It can
IKON Office Solutions representative for Lake and scan, e-mail and fax documents, eliminating the need
Mendocino County. IKON is a Ricoh company com- to make hard copies,” said Susan.
mitted to environmental stewardship.
The new copier significantly reduces the cost of print-
For the sixth consecutive year Ricoh was named ing. “Our color copying costs have dropped almost
one of the “Global 100 Most Sustainable Corpora- 60%,” said Susan. The C4501 also saves on labor.
tions in the World.” Since 2005, Corporate Knights “We have extensive training programs that include
Inc. of Canada has honored the top 100 corporations Co-op employee Francisco Vega-Cervante at work manuals we create in-house. It used to take hours to
that have been the most dedicated to environmental, assemble, staple and fold. The equipment now does
lent of “20 trees worth” of carbon offset. The yearly this for us, saving labor costs.”
social and governance issues.
carbon offset for copying and printing has gone from
seven trees to three trees. The service from IKON is great. According to Susan,
The copier Steve recommended for the Co-op was
the Ricoh C4501. “This is the first new machine “Steve Thrift is way cool. We get great service and
Another point in favor of the C4501 is, “There is zero he bends over backwards to help us out.”
we’ve ever had. We’ve always bought used equip-
percent landfill from creation to end-of-life for the
ment before but our growth definitely warranted new,”
copier,” said Steve. The fact that there is no waste
said Susan Winter, operations manager.
anywhere in manufacturing and that the equipment is
100% recyclable is a huge plus.
The equipment is designed to save energy and re-
duce CO2 emissions. It will reduce the Co-op’s CO2
The low-emissions toner cartridges are recyclable,
emissions from 2,465 lbs to 1,060 over the next five
too. The equipment met the new (more strict) Energy
years, a savings of 1,405 lbs. This is the equiva-

Earth Day • “Power” Your Recycling -Adapted from the Green Book, by Eliza-
beth Rogers and Thomas M. Kostigen

1 Recycle your cell Phone.

Donate your phone to a
charity or sell it to a third-
2 Download your software.
Most software comes on a
compact disc, and more than
3 Unplug your power.
Ten percent of the electric-
ity used in your home is burned
4 Try not to use a wireless
headset for your phone.
They use batteries. More
party recycler. You can often thirty billion compact discs of all by communication devices and than 350 million tons of button-
take a tax deduction for the types are sold annually - enough appliances - in “sleep” mode! If sized batteries - the type used for
phone’s value or get hard money to wrap around the earth. With every U.S. household just un- headsets - are sold every year.
for it from a recycler. Less than 1 more than one billion unwanted plugged its computers and cell These contain mercury, lead and
percent of cell phones are cur- computer disks being thrown phone chargers when they were zinc which can pollute the air and
rently recycled, and there are five away per year, that’s a huge not being used, collectively we’d water if disposed of improperly.
hundred million used cell phones mountain of waste, not to men- save over $100 million - enough Never throw out batteries with
not being used in the United tion the packaging material - fifty- to provide free healthy care to the trash. Check with your local
states alone! five million boxes. Most software every low-income child under the Hazmat facility about disposal.
can be downloaded online. age of five in California.
The Co-op News • March / April 2011 12

Co-op in the Community

Give Where You Live
By Terry Nieves
Co-op Board Member

We are very proud that we, the The Co-op’s major donations for 2010
member-owners of the Co-op,
are able to give to our commu- Back to School Week $11,010
nity and these worthy organiza- John Milder Scholarships $3,000
tions. If we make a profit in the Mendocino Children’s Fund $4,050
2011 budget year, the Grants
and Donations Committee of
Buddy Eller Center $3,800

the Board will meet to send Plowshares $3,800
ven in tight years and economic decline, Ukiah out grant requests. Keep your Ukiah Community Food Bank $3,800
Natural Foods Co-op is working harder than eyes and ears open! Willits Food Bank $3,800
ever to make sure we are doing what we can in our Alex Rorabaugh Rec Center $1,500
communities to help those in need. Besides grants and donations,
the Co-op has a profit-sharing
City of Ukiah Anton Stadium $1,500
The Seventh Cooperative Principle -- Concern for program for employees. In City of Ukiah Skate Park $1,500
Community – states that cooperatives work for the years the Co-op makes City of Ukiah Todd Grove Pool $1,500
the sustainable development of their communities a profit, employees receive a Community Foundation- Arts in the Schools $1,500
through policies approved by their members. The percentage of the profit, directly SPACE $1,500
Board, which represents YOU the member-owners, deposited into their retirement
accounts. This year, the total
Co-op Development Fund for Haiti $999
and the staff of Ukiah Co-op worked towards this prin-
ciple in 2010 by donating over $45,618 to community profit sharing amount was National Wildlife Fund (bag charges) $864
organizations, schools, and scholarships! $39,500. Howard Bowers Fund $400

The Co-op staff and member-owners support the We are proud the staff and the
good work of many charitable organizations in the member-owners of the Co-op
communities we serve. Each month, the Co-op are able to give so much to our communities and give back to our employees who work hard to make every
donates food and nonfood products, event sponsor- shopping experience a pleasurable one.
ship and in other ways to help these groups with their
commendable endeavors. If you are interested in participating in the Grants and Donations Committee, please submit a request at the
front desk. All committee members receive an additional discount at the register.

Did you
w New Website for Co-op Shoppers
In 2010 Co-op

Baristas donated $4,460.05 is a place for people to

to organizations in our gather on their food journeys. It’s a place
community including: to find out more about what’s in your food,
Mendocino County Foster Kid where it comes from, where to find great
Trust Fund, The Butler Cherry food, how to prepare it and a whole lot more. It’s also a place to talk
Ranch Project, Eagle Peak with others about food topics you’re exploring, are passionate about,
Soccer Team, Mendocino Center and even want to get involved in. Want to find out more? Go to
for Circus Arts, Imagination
Library of Mendocino and the
Cancer Resource Center. is a consumer website developed by National
Cooperative Grocers Association (NCGA) of which Ukiah Natural
Foods Co-op is a member.
The Co-op News • March / April 2011 13

Words on Wellness
Dances with Wolves
by Mike Tilander
Wellness Manager

ka in the wellness department by the wellness department
y wife and I went to Minnesota for two weeks that lists the active constitu- and check them out!
in January. We went sledding with our grand- ent methylgloxal quotient on
kids and played in the snow with them like little kids the container. This Manuka Earth day has always had
ourselves. There is more snow in our hometown in is 100% Manuka. Many a special significance for me
northern Minnesota than I have seen in decades. We Manuka honeys are blends as I am one of Mother Na-
also got in on some of the coldest arctic air to hit the with Kanuka honey which has ture’s biggest fans. Please
region in many years. It was 46 degrees below zero low methylgloxal amounts. honor the earth this April 22nd!
one morning and 41 below the next. The morning it Manuka has been shown to Our trip to Minnesota was special
was 46 below my wife waited with the kids for their exhibit powerful natural antibac- in so many ways and I told my wife
bus and they played in the frigid air. I stayed at a rus- terial activity. We carry methylgloxal as we were flying there that I wanted
tic lodge by the lake and went hiking at midnight when MGO 100 which is traditionally used to experience lots of cold, some snowy
it was already 40 below in the brilliant full moon. The for internal use and MGO 400 which can days and some milder days and we got
moon was so close I felt I could reach up and touch it. be ingested or applied topically for skin irrita- everything I asked for. I heard wolves howl twice while
The air was so cold that it took my breath away and tions, rashes and even more severe conditions such in the deep woods. My buddy Brucie owns a bait shop
the solitude so pure it would make you weep! One of as MRSA and staph. There is a MGO 550 available there and I am always trying to get him to run with the
the young gals that worked at the lodge nicknamed as a special order item as well for especially persis- wolves with me at night. We used to be the same size
me Dances with Wolves because she thought it was tent conditions. The manufacturer Manuka Health of but he has added an extra hundred pounds. One of
crazy that I would go hiking each night of my stay New Zealand gets its raw materials from very remote the regulars at the bait shop said I need to take Brucie
there in the brutal cold. regions of the country where there are no signs of with me on my adventures in the woods because
civilization. The Manuka bush only flowers for about a there’s no doubt the wolves would recognize a real
Now lets talk about something warm--honey! Manuka month each year and that is when the nectar is gath- meal when they see one!
Honey may be familiar to some and we carry a couple ered. The longer the honey sits in storage the higher
varieties in grocery. I recently introduced some Manu- the methylgloxal content grows. Please stop

Five Frightening Facts About Bottled Water

1 2 3 4 5
Bottled water is Bottled water is not Bottled water is Bottled water is Bottled water is
not safer than tap healthier than tap trashing the draining our re- much more
water. water. Unlike tap environment. After sources. expensive.
Harmful chemicals water, bottled water millions of barrels Water companies At $2 for a
leach into water bottled safety is not monitored by of oil are used to produce are emptying the nation’s 20-ounce container,
in plastic that may cause the federal government, and ship plastic water aquifers and underground bottled water costs thou-
cancer, birth defects and so you cannot be sure it bottles, nearly 90% of water sources for their sands of times more than
developmental problems is safe. The federal gov- them end up in the gar- own profit. America’s wa- tap water. Americans
in children and babies. ernment requires far more bage instead of the re- ter belongs to each of us. spent almost $12 billion
rigorous and frequent cycle bin. These bottles on bottled water in 2007,
safety testing of munici- will sit in landfills for mostly because they think
pal drinking water than centuries, their chemicals it is somehow better than
bottled water. seeping into the environ- tap water. It’s not.
The Co-op News • March / April 2011 14

This is the Way We Wash Our Clothes—

And Make our Own Green Laundry Products

double the batch next time; if not, Color Preservation:

make smaller batches until you've • Soak new clothing in cool water and vinegar (about
nailed it. Here are some recipes to a cup per load of water) before washing to help set
get you started. the colors and keep them from running. (This is espe-
cially nice for keeping jeans and other dark clothing
Note: Keep in mind that this laundry from fading.)
soap won't produce a lot of suds. • If you use a clothesline, hang clothing that might
Don't be fooled, though; it will still fade inside-out.
get the job done!
Spray Starch:
Liquid (Gel) Laundry Soap • Combine 2 tablespoons cornstarch and 2 cups of
1 vegetable-based natural bar soap water in a spray bottle. Shake before spraying.
1/2 cup borax
1 cup washing soda Drying:
5 drops essential oil (orange, laven- Line drying saves energy, is easier on your clothes,
der, rosemary, or favorite)

brightens whites and helps sanitize. In the winter use
a clothes rack inside.
oing laundry is not most people's idea of a Grate soap into a large pot of boiling water. Remove
good time—though some do take pleasure in from heat and stir until melted. Add the borax and By making your own laundry products, you can feel
transforming a mountain of dirty laundry into neatly washing soda. Stir until dissolved. Add essential oils. good about both the piles of freshly laundered items
folded piles of fresh clothing and linens. Regardless Pour into a bucket and add hot water to make about and the process you used to get them that way.
of how you feel about the act of doing the laundry, if eight gallons. Let sit overnight. Stir before using (1/2
you're looking for ways to reduce your environmen- to 1 cup per load).
tal impact, creating and using your own eco-friendly
laundry products can inject some added pleasure into Fabric Softener:
your laundry routine. Add 1/2 cup vinegar to the rinse cycle. Vinegar soft-
ens fibers naturally and rinses out any soap residues.
Conventional laundry products contribute phos- It will also freshen baby clothes and diapers and
phates, petroleum products, chlorine, and other remove static cling. Don't worry; the scent evaporates
chemicals to the air during manufacture, waterways when the clothing dries, so you won't smell like a
during use, landfills when you toss the containers and salad while wearing your vinegar-softened shirt!
your skin when you wear or use the laundered prod-
ucts. You can purchase earth-friendly laundry prod- Fragrance:
ucts at your Co-op. You can identify them with words Add a few drops of your favorite essential oil to the
like "biodegradable" and "hypo allergenic" on the rinse cycle (add to the water, not directly on clothing).
containers. You can also find what you need to make
your own laundry products, which is simple, fun—and
very economical.
Stain Remover:
Note: For stains on colored fabrics, first test the stain
remover in an inconspicuous spot to make sure it
This isn't an all-or-nothing proposition, of course. The
won't remove the color.
Co-op offers many earth-friendly cleaning products.
Maybe you just want to replace your softener with
•Mix cornstarch with cold water to make a paste.
a container of vinegar. Or maybe you'll jump in with
Cover the stain and rub gently into fabric. Let dry in
both feet and make your own soap, softener, stain
the warm sun. Brush off.
remover and starch!
•To remove perspiration stains, spray with distilled
Laundry recipes—like cooking recipes—are a matter
white vinegar, then wash.
of varying opinions and experimentation to suit indi-
•Combine water and hydrogen peroxide (50/50). Ap-
vidual needs. If the consistency isn't right or you don't
ply to stain, then launder.
love the scent, tweak the ingredient amounts or the
essential oil or soap you're using. If you're pleased,
The Co-op News • March / April 2011 15


These Co-op member-owners offer discounts to other member-owners! Because our Co-op member-to-member
list is growing so quickly with limited room, we are rotating the highlighted businesses each issue. The International
For a complete list please go to If you’d like to include your business in
the directory, contact Marketing at the Co-op at 462-4778 ext 140. Co-op Principles
Note: a listing in the member-to-member directory does not imply a Co-op endorsement.

Health & Wellness Kathleen MacGregor

1Voluntary & Open

Nutrition Counseling, Weight loss & Diabetes, 391-8569
Sharon Stewart 10% off all services Democratic, 367-0172 Member Control
10% off first visit Dennis Miller, MFT

Marriage, Family and Child Counseling
Philo School of Herbal Energetics, 462-3228 Member Economic
Mary Pat Palmer, RH, AHG 20 minutes free consultation Participation, 895-3007

10% off all services Gail Shahbaghlian, MFT
518 S. School Street, Ukiah, 462-6575
Autonomy &
Six Rivers Energy Services Free consultation Independence
Laptop computer sales and service

5, 462-1310 Divora Stern, LCSW
Education, Training
Free Estimate Energy psychology, EFT, counseling, 354-9911
60% off first session & Information
Six Rivers Optical

Aura Gross Misc. Services Cooperation, 462-1310
Jonah’s Jumps
Among Co-ops
Tai Chi, Qi Gong, Meditation & Martial Arts Jumphouse/Party equipment rental

7Concern for
Jason Argos Misty Koeppel, 972-0943, 485-1198
the Community
50% two private lessons, mention this ad 15% off first rental

Therapy Real Estate Appraiser - John Rensen, 743-1210
Bonnie Barker 10% off appraisal
Reiki Energy Healing, Redwood Home Inventory & Organizing Our Core Values
10% off all services Sheila Leighton, 895-3735
5% off all services
Brad Kammer, MFT
• Integrity
Marriage, Family Counseling Remax Full Spectrum Realtor - Howard Egan • Quality Food & Goods, 462-2133, 272-2500 • Customer Service
Free market analysis
• Community Involvement
Terry Kennedy LCSW
Specializing in Voice Dialogue-Jungian model & non- Sarah Koeppel & Leadership
dual approach to consciousness, 467-1362 Bushwacker Mo’s Salon • Prosperity
20% off first session 489.8585
$5.00 off each hair service

Shoefly & Sox

Ukiah Natural Foods Co-op
Stay connected
721 South State Street US Postage
Ukiah, CA 95482 Petaluma, CA

with the Co-op PERMIT #16

The Last Word: What does Earth Day mean to you?

Earth Day should Celebrating the Earth Day means I need to stop I have lots of I remember the It’s when we
be every day, let’s earth by recycling taking care of and think, what memories of the first earth day - I should teach our
live like it’s every and education. the earth, all the am I doing to the first Earth Day in was in 8th grade. kids, tell them
day. I’m responsible for people getting earth? What can I 1970. I lived in It brought seeds about recycling -
-Dorian recycling where I together to take do better? Alaska, no elec- of awareness on not to use plastic.
work, it’s ongoing. care of the earth. -Mary tricity, no running a large scale we -Judy
-Jim -Margare water… trying to have to care.
live responsibly. -Yanahay

Co-op Calendar
March Monday, March 28 Monday, April 11
Co-op Class: Two hearts Four Hands - Co-op Class: Easy Fermentation
Thursday, March 3 a Guide to Cooking Together Freshly fermented foods are high in probiotics!
Candidate Forum Night 6-7:30 pm Co-op Espresso Bar. Class fee: $5 6-7:30 pm Co-op Espresso Bar. Class fee: $5
7 p.m. member and $8 non-member. RSVP: 462-4778 member and $8 non-member. RSVP: 462-4778
Ukiah Valley Conference Center
Chenin Blanc Room Thursday, March 31 Monday, April 18
200 S. School Street, Ukiah Close of Election Board Meeting 6 p.m. 413 N. State St.
All ballots must be received by this deadline to be All members are invited to attend. For a copy of the
Monday, March 14 valid. If you are bringing your ballot to the store, get meeting agenda, go to or look on
Co-op Class: Healthy Menopause it to the ballot box by closing at 8 p.m. the Co-op event board on the day of the meeting.
Support for menopause from three different perspec-
tives. 6-7:30 pm Co-op Espresso Bar. Class fee: $5 April Tuesday, April 19
member and $8 non-member. RSVP: 462-4778. 10% off Bulk Foods
Saturday, April 2
March 17 35th Annual Meeting Friday, April 22
10% Produce Sale 6:30- 9:30 p.m. Earth Day
Ukiah Brewing Company
Monday, March 21 (Please see details on page 5.)
Board Meeting - 6 p.m. 413 N. State St.
All members are invited to attend. For a copy of the
meeting agenda, go to or look on
the Co-op event board on the day of the meeting.