THE Winter 2019 RUTABAGA RAP

BRAIN FOOD: AND OTHER WAYS TO IMPROVE MEMORY

WHO OWNS YOUR : CO-OPS IN THE AGE OF GROCERY GIANTS 2018 FARM BILL: WHAT YOU CAN EXPECT

B E C O M I N G A N ABUNDANCE SHAREHOLDER: HOW AND WHY

POWER UP YOUR BREAKFAST: FUEL YOUR DAY WITH HEALTHY OPTIONS GM Musings Chris Pepe, Abundance General Manager Since joining Abundance last October it’s health nut and enjoy helping others find been my pleasure to meet many of the their healthy happy space as a personal store’s Shareholders and shoppers, and trainer and fitness consultant. work with the talented staff that keep the store full, fresh, and abundant every day! Looking ahead, I’m optimistic and excited In addition to the faces you’ve come to about the opportunities ahead for know here we’ve added a few new team Abundance. It’s no secret that the waters members. have been a little choppy over the last few years, but as we prepare to celebrate Jon will be here on Monday, April 15, Pat Dalberth joined us in November as our 18 year anniversary in April we have preceding the May release of his new the Deli Manager and has made great lots to look forward to. We continue to book on the topic. Stay tuned for more strides building out our prepared foods offer Rochester a unique member-owned details on this event and the discussions offerings. There’s always something grocery experience. Our strength comes we’ll have as a community about the role new and full of flavor cooking in the from those Shareholders who believe, as Abundance plays in the grocery-sphere. Abundance Kitchen. much as we do, in offering local farmers and food producers a space on the Check us out on Facebook to stay current Melinda McAuliff joined the team in shelves and in our kitchens. with events, our daily deli menu, flash December as our Marketing Manager. sales, new items and more! We’re also on She’s collaborating with the rest of In this issue of the Rutabaga Rap you’ll Twitter and Instagram. the team to help enhance our visibility hear from Caroline, whose been with as Rochester’s co-op, increase our Abundance from the beginning, about I look forward to seeing you in the store! Shareholder base, and introduce the store what makes this place special (page 3) and to new shoppers. Jon Steinmam, author of Grocery Story: The Promise of Food Co-ops in the Age If we haven’t met yet, a little about me - I of Grocery Giants about the value of co- am a Rochester-area native with 25 years ops in local economies and the challenges of experience in the grocery business, we face in the “big-box” environment working at Wegmans. I am also a bit of a (page 4).

CONTACT Philippa Proudfoot Jacob Snell, Front End Supervisor 571 South Avenue, Rochester, NY 14620 [email protected] Seb Sanger, Front End Supervisor tel: 585-454-2667 Skylar, Front End Supervisor email: marketing@abundance. STAFF DIRECTORY Marketing website: www.abundance.coop General Manager Melinda McAuliff, Marketing Manager Chris Pepe Sherri Cromwell, Merchandiser BOARD OF DIRECTORS Max Gianniny, President Administrative Produce and Treasurer Debbie Loo Anderson, Finance Manager [email protected] Caitlin Holcombe, Produce Manager Francis Barrow, POS Manager Saqrah Houck, Produce Buyer Paula Hansen, Vice President Richard Rowley, Financial Assistant [email protected] Richard Sauvain, IT Coordinator Newsletter editorial team:

Karl Abbott, Secretary Center Store Margie Campaigne, Co-editor [email protected] Diane Banks, Bulk, Refrigerated & Melinda McAuliff, Co-editor, Peter House Frozen Foods [email protected] Nazareno Runfola, Senior Grocery Buyer Advertising & Design Emily Sniezyk, Beer Buyer The Rutabaga Rap is Abundance Food Chris Whitebell Steven Standhart, Wellness Buyer [email protected] Co-op’s quarterly newsletter. With articles, notes, and recipes, we explore the food, Monique Marollo Deli values, and way of life that matter most to our [email protected] Pat Dalberth, Deli Manager co-op community. Allie Push, Bakery Manager Jon Greenbaum [email protected] Front End © Abundance Food Co-op 2019 Payton Marovich, Front End Manager

Rutabaga Rap | 2 | Winter 2019 | Abundance Food Co-op Why I Shop at the Co-Op Caroline Zane, Shareholder I can’t recall why I first wandered into in 2001, a reality. It was Co-op member the old Genesee Co-op Foodstore on Liz Litwiller who came up with the fitting Monroe Avenue about three decades ago, name Abundance and John Kastner, who but it made a big impact on my life. created the original, playful logo.

As the mother of a young child, I had Several years ago, I was among those started taking more of an interest in the circulating an anti-fracking petition. The food I was buying. Thanks to the Co- Co-op was the perfect place to seek op, I learned about the value of organic signatures because shoppers cared about supplements produce, which wasn’t well known or easy fracking and wanted to learn more about • Friendly and knowledgeable to find back then. I came to appreciate it. We were allowed to petition right employees and volunteers these imperfect looking fruits and outside Abundance, which we could never • Sales for all shoppers and a once-a- vegetables and other items I found there. have done at a major supermarket. month discount, plus special deals, for shareholders It surprised me that there was more that The move to our new location on • A spacious room for eating and I wanted to purchase in that little store South Avenue on Earth Day 2017 was events, and a smaller room for than in one of the giant supermarkets. I expensive and divisive, but it opened up meetings was also impressed by the employees and new opportunities. There is now nearly • A place to find and leave information volunteers, who actually cared about what double the space and a larger Rochester about the community, environment they were selling. neighborhood to serve. and food • Fundraising for worthy organizations I remember asking one of the managers if There are many other things I appreciate • A free quarterly newsletter with the store carried a particular product. She about Abundance, including: articles on the Co-op, environment told me it didn’t. I realized that the reason and food was a matter of principle, which was an • Members have a say in the store’s attitude I had never encountered before. operation With all that it has to offer, Abundance • Locally grown, organic, non-GMO, has become a unique and important When the Foodstore had to close, I, like and fair trade food Rochester institution. It’s up to us who many others, was happy to contribute a • A large bulk section that saves money care about the store to help it thrive by little toward a cooperative store. Some and packaging shopping more and spreading the word to worked extremely hard to make the new • Alternative non-food items, such friends and neighbors. store, which opened on Marshall Street as personal care products and

“Brain Food” and Other Ways to Improve Memory Edith Mann, Shareholder Being a Co-op shopper, some of us are routine. Positive effects include improved: already attuned to the benefits of certain glucose metabolism, cardiac function, foods and practices. If you are a Boomer, blood pressure, weight loss, respiratory as I am, there are certain things we can physiology, and cognition. do to help our memory and help retain what we’ve got for as long as possible, and Mental exercise uses working maybe even to enhance our memory. memory, calculations, and abstraction. Working memory allows you to follow a Physical exercise does not mean that recipe to make a great batch of brownies. learning to play a new instrument. you have to go for a run or a bike ride, Calculations allow you to determine if but you can if you’re able. Ideally it means you can afford to purchase a better car Mindfulness is the ability to doing some form of regular activity for next year given your income. Abstraction intentionally pay attention to the present thirty minutes five days a week, like going allows you to picture the Porsche that moment without judging your thoughts, for a walk. Having an exercise partner you would really love to be driving next which will wander. It often helps to use helps with the commitment. A slow warm year as you daydream outside the realm of one’s breath as the focus for staying up and a cool down are part of this. Using your actual budget. Well, mental exercise in the present. When you find your the stairs, or parking farther from your could also include doing crossword thoughts have wandered you acknowledge destination are good ways to add to your puzzles, learning another language, or “thinking” and come back to your breath. You can become more attentive and continued on pg 10 Rutabaga Rap | 3 | Winter 2019 | Abundance Food Co-op Who Owns Your Grocery Store! In the age of monolithic grocery giants, food co-ops offer a promising alternative. Jon Steinman, author of Grocery Store: The Promise of Food Co-ops in the Age of Grocery Giants - reprinted with premission

Who owns the grocery store you categories researched, the report found books are full of examples of efforts shop at? I love this question. It’s an four or fewer companies controlled at to combat the concentration of wealth important one, a solid entry-point into least 75 per cent of sales. The figures are and power within the grocery sector. a much deeper inner dialogue about the almost Orwellian. At times, this exercise in resistance has type of food system we choose to invest spanned the spectrum of back-to-the-land in each time we pass through the grocery How have these monolithic manufacturers homesteaders at one end, to the president checkout. If you’re like most shoppers, amassed such concentration? Simple. They of the United States at the other. your investment is probably not so much pay for it. Food manufacturers across the a choice but an exercise in necessity, habit globe are shelling out $50 billion a year in By 1934, the groundswell of resistance in or convenience. Most of us, after all, are trade fees and discounts — requirements the U.S. to the rise of chain stores had sorely limited in choosing which among established by the grocery giants. In the resulted in 17 states implementing chain the country’s grocery giants our food U.S. alone, these “trade fees” have been store taxes. In the grocery sector, much dollars will support. estimated at $18 billion. The deeper the of the resistance was in response to pockets of the manufacturer, the better the spread of the largest of the grocery The national market share of our grocery the chance that the grocery gatekeepers giants, A&P, who at the time had assumed dollars is telling, with 25 per cent of will grant the manufacturer access to the 16.7 per cent of the American grocery Americans investing our food dollars in eating public. market. Despite intense opposition to Walmart, 15 per cent in , and 27 it, anti-trust legislation succeeded in per cent in Costco, Albertsons and Ahold- It matters little to the retailer if the holding back mergers and preventing the Delhaize combined. That’s right, 67 per product is unhealthy, lacks innovation, or demise of many locally owned food-based cent of America’s grocery dollars end up carries a heavy environmental footprint businesses. By the early 1980s, these in the pockets of only five companies. — the foods on our grocery store shelves agencies and their requisite powers were are reserved for the highest bidders. severely eroded, their powers reserved This eroding of competition among for only the most egregious of anti- the grocery giants also mimics the (un) So what’s wrong with this competitive activity. The great mergers of competitive landscape of the foods eroding of competition in the the 1980s and 90s ensued. found on their shelves. In their “Grocery marketplace? For me, it’s the impact Goliaths” report, U.S. NGO Food & the hollowing out of options has on One of the most under-appreciated Water Watch refers to the companies economy and how it prevents responses to this concentration of supplying the stores as the “Monolithic the local food butchers, bakers and wealth and power were the hundreds of Food Manufacturers.” Indeed they are. kombucha-makers from accessing the communities that organized themselves to Today, two companies hold 99 per cent shelves of local and regional stores. take back control of their local economies of the sports drink market, 80 per cent These good-food innovators deserve and food supply. They did this by of the mayo market, and 85 per cent of access to the marketplace. They are the forming food buying groups and dry mac and cheese. Three companies entrepreneurs who are transforming the retail food co-ops. The first wave of retain 96 per cent of the market for baby food supply, but they are no for the these consumer-owned stores emerged formula, 80 per cent for granola bars and flexed muscle of a new flavour of Doritos. in the Depression era, but it wasn’t 77 per cent for ketchup. In a third of the So what are we to do? The history until the early 1970s and a new wave of continued on pg 7 Rutabaga Rap | 4 | Winter 2019 | Abundance Food Co-op The 2018 Farm Bill, What You Can Expect Elizabeth Henderson, Shareholder As I mentioned in my spring article about improvements to the conservation the Farm Bill, it is a compendious piece programs.” of legislation that governs much of the federal government’s policies for food On the downside, “the bill trims and agriculture. The bulk of the funding total funding for conservation goes to nutrition programs – 80%, and the a bit, and widens loopholes for rest for agriculture covering commodity corporate mega-farms to evade programs, crop insurance, research and farm subsidy payment limits.” extension, international trade, rural Local farmers that supply Abundance practices that they are already using with development, conservation, forestry, will be able to benefit from the cluster funding for cover crops, improved pasture and 1% for local, organic and sustainable of programs included in the Local management, composting, and the like. farming programs. Agriculture Market Program (LAMP). The Northeast Organic Farming Association The National Organic Coalition The Bill that passed the Senate in of New York (NOFA-NY) is already (NOC) led the successful fight to save December did not include too many participating in a Local Food & Farmers the Organic Certification Cost-Share Program. Although the payments are Farm Bill Spending 2019-2028 modest – 75% of certification fees up to $750 - this is a significant amount of money for small farms. All the local certified organic farms that sell to Abundance participate in this program which is administered jointly by NOFA Nutrition and the NYS Dept of Agriculture and Markets.

In another gain for organic integrity, the $664b bill expands resources and authorities for organic import enforcement which will Crop Ins. $78b strengthen efforts to deter fraud in the organic sector. Had this been done earlier, Commodities $61b it might have prevented the importation of millions of pounds of fraudulent corn Conservation $60b and soy. Other $4.3b Less encouraging is a new provision that allows for surprises, though it did fail to cap the Market Promotion Program grant that will employees of farm companies payments any one farm can receive making build a national network of support for to take farmer seats on the it easier for big farmers to get bigger. Community Supported Agriculture (CSA) National Organic Standards The Democratic wins in the fall elections projects like Peacework CSA that will Board (NOSB), the citizen pressured the House Republicans to give be distributing shares from Mud Creek advisory board to the National up on demands that would have taken Farm at Abundance again in 2019. Visit Organic Program (NOP). USDA food stamps away from 2 million people, mudcreekfarm.com to sign up. A program has filled some of these seats with non- cut the Conservation Reserve Program that got a significant raise is Food farmers in the past, but this bill language and organic cost share, and opened public Insecurity Nutrition Incentives (FINI) enforces this practice that favors the lands up to more lumber harvesting. which lets health practitioners prescribe interests of big companies over family- healthy food for low-income patients. scale farms. The final Farm Bill does contain many of the elements The conservation program the farms that NOC also opposed a second provision that sustainable agriculture supply Abundance are most likely to use, that contains unnecessary and confusing organizations like the National the Conservation Stewardship Program language about NOSB voting procedures Sustainable Agriculture Coalition (CSP), survived in the Farm Bill, but with that govern decisions regarding synthetic (NSAC) worked hard to achieve: cuts to funding. Most conservation materials allowed in organic production “permanent funding for local food programs pay for the installation of new and processing. This change in voting systems, training and assistance for practices that help the environment. CSP makes it easier to retain harmful materials beginning, veteran, and minority farmers, actually provides technical assistance and in organic production and processing. and organic research; and significant incentives to farmers to continue good continued on pg 6 Rutabaga Rap | 5 | Winter 2019 | Abundance Food Co-op OWN It, The Rochester Way Kate Washington, CEO, OWN Rochester own enterprise are charged with making forward. To learn more about OWN practical and informed decisions about the Rochester, visit www.ownrochester.coop. company’s management, investments and culture to ensure a viable enterprise that supports the goals of the business and the The 2018 Farm Bill worker owners. Henderson, continued from page 5

Together with recent NOP approval Mayor Lovely Warren has launched the of hydroponic production for organic Owner Worker Network (OWN) whose certification and the canceling of the mission is to create jobs and wealth Organic Livestock and Poultry Practices building opportunities for residents in Rule, these changes weaken the organic economically challenged neighborhoods in program. Many organic farmers are so There are only a handful of worker the City of Rochester. upset that they are working on new owned co-ops in Rochester but they are add-on labels to organic that verify that an example of a new economic model Two businesses have been launched in produce is grown in soil and that milk or that serves workers in the community the Northeast quadrant of the city, 1) an livestock do not come from Confined well. Owner workers make significant energy contracting business focused on Animal Feeding Operations CAFOs). contributions to the local and national LED lighting installation, 2) a custodial Those labels may reach the market in the economy and make those contributions business. Both businesses are up and coming year. while sharing decision making power in running and a board, appointed by the businesses. They have control over the mayor, is working to assist in the Abundance shoppers will barely notice the destiny of the businesses and the transition to a worker-co-op model. the 2018 Farm Bill. Mainstream markets economic impacts on their personal lives OWN is patterned after the successful will continue to carry products from large and local communities as well. Evergreen Co-op project in Cleveland. scale industrialized farms and processors.

All the more reason to do more shopping Worker owned co-ops are a viable Under this cooperative model, the at Abundance and support the Co-Op’s alternative to traditional businesses with a organization launches or converts policy of buying as much as possible from proven track record going back over one businesses creating and retaining jobs. local organic farms! hundred years. Worker co-ops are less OWN prioritizes likely to be plagued by high turnover and hiring workers and brain drain and they are just as productive locating businesses as traditional business models. in low income neighborhoods. Worker owners have a say in what percentage of profits are reinvested Mayor Warren, the or distributed, in who is hired as OWN board and management and the direction of the city hall employees business. Worker owners make strategic have worked hard decisions about the direction of a to raise capital, business. Worker owners have a vested however you can interest in creating safe, healthy working also help move environments, and as managers of their OWN Rochester Rochester Feldenkrais Samuel H. Nelson, Ph. D. Certified Feldenkrais Practitioner

1501 East Ave., Suite 108, Rochester, NY 585-271-5296 • [email protected] rochesterfeldenkrais.com

Rutabaga Rap | 6 | Winter 2019 | Abundance Food Co-op Who Owns Your Grocery Store! Steinman, continued from page 4 community-owned grocery stores did the Any profits generated by a food co-op inspiring food co-op movement of today are either re-invested back into the co- really take shape. These co-ops were op and/or distributed equitably among primarily focused on sourcing organic member-owners. If you hear anyone foods and exercised their collective alleging that a food co-op is gouging its buying power to keep prices low for their members, it’s simply not possible. The member-owners. financial success of the co-op benefits the entire membership and co-ops are in Today, the retail food co-op model the business of providing the best prices is a definitive movement, with 240 to their members while ensuring their co-ops operating over 300 stores suppliers are fairly compensated and the across the U.S. and many national and products carry the least environmental regional organizations supporting their impact. development. More immune to takeovers: Not surprisingly, the hundreds of natural Amazon’s acquisition of Whole Foods food co-ops in North America, which, for is a reminder of the risk inherent when JON STEINMAN is the author of years had easily differentiated themselves people rely too heavily on privately Grocery Story: The Promise of Food from their conventional counterparts, owned grocery stores. Indeed, Whole Co-ops in the Age of Grocery Giants are today facing new pressures from the Foods is no mom-and-pop retailer, but (New Society Publishers, May 2019) national and multinational chains, not to as conscientious as any privately-owned, and is the past-President of the mention the recent emergence of regional independent local grocer might be, any Kootenay Co-op in Nelson, British chains specializing in foods that were possible takeover of their store(s) by the Columbia. once characteristically “co-op.” The fear hungry giants is a decision that is entirely among co-ops of this new competition their own; it’s not one that requires is palpable, but there are quite a approval of the store’s shoppers as is the Save the Date few characteristics of food co- case with a food co-op. Jon will be on tour with ops that conventional stores will his book throughout 2019, never match. Just like the many buying groups that including a stop at Abundance formed in the 1970s, it’s likely necessary Food co-ops are democratic: Any for each of us to first arrive at that on Monday, April15. Stay tuned member of the co-op can run for the place of being downright fed-up with for more details. board of directors and all members are the companies currently feeding us. invited to vote for their board each year. Then the work can really begin toward Visit grocerystory.coop to democratizing our local economy and learn more. Profits remain with the co-op: democratizing our grocery stores.

One Stop Shopping with Field Day

sustainably sourced packaging that is easy Snacks & Beverages on your wallet? That brand is Field Day. • Pretzels • Popcorn With the cost of living and organic food • Cookies on the rise, Field Day makes healthy eating • Crackers an achievable lifestyle for every family. • Juices & Sparkling Water Here are few of the Field Day items you can find at Abundance. Household Items • Toilet paper Food Staples • Paper Towel • Cereal • All Purpose Cleaner • Peanut Butter • Laundry Detergent In addition to all the great local and name • Pasta brand specialty products you can count • Pasta Sauce You’ll find a variety of Field Day Organic on us to have at Abundance, did you know • Macaroni & Cheese options. They also partner with Non we carry a “generic” brand that is known • Canned Beans GMO Project, Fair Trade Association, and for high quality organic ingredients and the Whole Grain Council.

Rutabaga Rap | 7 | Winter 2019 | Abundance Food Co-op Power Up Your Breakfast Rise and shine! Fuel your day with these healthy, high-protein Kale and Chickpea Mini Frittatas breakfast options. Servings: 12. Prep time: 45 minutes; 15 minutes active.

12 large egg whites 1 ⁄2 teaspoon salt 1 15-ounce can chickpeas 4 leaves kale, chopped finely 1 large tomato, chopped 1 ⁄4 cup chopped fresh parsley 1 teaspoon dried thyme

1. Heat the oven to 350°F. Line a 12-cup muffin pan with paper liners, or grease with shortening or butter, and set aside. (The egg whites will stick if you don’t line or grease the pan well.) 2. Whisk the egg whites and salt in a medium bowl; reserve. 3. Drain the chickpeas in a wire strainer and place in a large bowl. Add the kale and tomatoes to the chickpeas. Add the parsley and thyme and mix well, then divide mixture between the muffin cups, placing the items loosely so the egg whites can flow around them. Divide the egg whites between 1 the muffin cups, about ⁄4 cup of egg per muffin. Tap the pan on the counter to settle the ingredients. 4. Bake for 25 to 30 minutes, until the eggs are set and firm. Cool on a rack before refrigerating or freezing in an airtight container or plastic freezer bag.

Bake these low-fat frittatas ahead of time and store them in the fridge. They’re easy to take along as you run out the door on a busy morning!

Rutabaga Rap | 8 | Winter 2019 | Abundance Food Co-op Ken’s Kookery: St. Patrick’s Green Bread by Kenneth Rich, Shareholder

green food coloring Wet Ingredients: which the co-op 2 cups well-shaken buttermilk carried *mumble* 2 cups chopped parsley and/or spinach years ago. I did try blenderizing spinach Classic quick bread: Preheat the oven to in the buttermilk, 350 degrees, mix the dry together, mix the but it gronked the wet together, hand mix the wet into the chemistry so the dry quickly, don’t work it too much, and loaf barely rose, and plop into an oiled 8- or 9-inch-diameter turned out really not cake tin. Bake for about 40 minutes. very green. Caution: Shake that buttermilk carton hard, like 007’s bartender would, before I ended up increasing pouring and measuring – it loves to settle. the white flour, reducing the whole How absurd to measure greens with I love Irish brown soda bread, the original, wheat, ditching the a cup! Will I ever grow up and use a craggy, door-stop boulder of a loaf that oats, and doubling the buttermilk, giving kitchen scale like the Europeans do? But goes so well with even a non-Irish stew. I it more the texture of that favorite soda then I’d have to buy kitchen scales for you can’t seem to make it quite like the Irish bread variant featuring caraway and raisins. all. Spinach and parsley keep their green do. I suppose I’ll have to break down and I chopped greens into it, the whiteness of bright, when baked, better than chard use magic, or learn Gaelic so I can cajole the bread highlighting its emerald speckles. or kale, and the parsley gives it a springy the oven gremlin, or just maybe add some taste, brightening the murk of winter. baking powder. Dry Ingredients: 2 cups white all-purpose flour with germ Well, there is a bit of time between now Anyway, I thought of making green bread ½ cup whole wheat flour and St. Patrick’s, unless you’re reading for St. Patrick’s day. Absurd, seductive, 1 tablespoon sugar this in March. Maybe you can perfect this potentially nutritious. Someday I will 1 teaspoon baking soda gronky recipe for me! try to order that chlorophyll-based ½ teaspoon salt

Peanut Butter Berry Smoothie Bowl Servings: 2. Total time: 15 minutes.

1 cup plain nonfat Greek yogurt 1 ⁄4 cup peanut butter 1 large frozen banana 1 cup frozen strawberries 2 tablespoons strawberry jam

Toppings 2 cups fresh strawberries, sliced 1 cup granola 2 tablespoons chopped roasted peanuts 2 tablespoon chia seeds

Place the yogurt, peanut butter, banana, strawberries and jam in a blender, and secure the lid. Puree until smooth. Divide the smoothie between two low, wide bowls and spread mixture evenly. Arrange the sliced strawberries on each bowl, then garnish with the granola, peanuts and chia seeds. Serve immediately.

Reprinted by permission from StrongerTogether.coop. Find these and more great power breakfast recipes at www.strongertogether.coop.

Rutabaga Rap | 9 | Winter 2019 | Abundance Food Co-op CBD Oil: What It’s All About Brain Food Mann, continued from page 3 While cannabis plants have been most that CBD does not attach directly to well know for the compound TCH, either receptor. Instead, it seems to aware of your body and functions. It also which produces the high experienced direct the body to use more of its own reduces depression, anxiety, and stress. when smoking or consuming marijuana cannabinoids. products, CBD its quickly becoming its Social interactions can include second most well known compound. What Does it Do? family ties, socializing with friends or co- Unlike TCH, CBD is not psychoactive, A lot of research is in the works to workers, and intimate relationships. What so it does not change a person’s state better understand why CBD works and matters are the feelings of usefulness, of mind when used. However, it has how. Some preliminary reports show having a supportive environment, which proven to have a range of positive health CBD products can have positive effects limit isolation and loneliness. Volunteer effects and is increasingly used as a on symptoms that include: chronic pain, opportunities abound in the community no natural alternative to managing a range of anxiety, depression, arthritis, diabetes and matter what your age. symptoms in people and even pets. addiction. And now for the food! I compiled this How Does it Work? CBD at Abundance from Brain Food by Lisa Mosconi. Even if you According to the website Medical News At Abundance, you can find CBD in make a couple changes at first it is a start Today, the human body produces its topical creams and as a supplement to toward “eating for cognitive power”, as she own cannabinoids and has cannabinoid be ingested. We’ve carefully selected the writes. When at all possible it is best that receptors call CB1 and CB2 which are brands we carry based on their quality we get what we need from the food we eat, associated with coordination, movement, ingredients and adherence to industry not from supplements. As a Co-op shopper pain, inflammation, emotions, mood, standards. you may already be on your way. thinking, appetite, memories, and other functions. Remember to consult with a doctor It is very important that several times a before adding new supplements to your week we eat wild-caught salmon, mackerel, Researchers once believed CBD attached routine. sardines, or anchovies. Organic chicken or to these receptors, but it now appears turkey (no skin) twice a week, and once a week a small, lean cut of grass-fed red meat. Twice a day have a serving of beans, wild rice, rice, oats, whole wheat, or barley.

Find it at Abundance Every day have organic blueberries, cranberries*, blackberries, cherries, 1 CBD Body Lotion 1 strawberries, concord grapes, fresh or 6 fl. oz, 750 mg CBD organic berry concentrates, and other $54.99 fresh fruits. Once a day have spinach*, chard*, broccoli*, asparagus, cabbage, sweet 2 2 CBD Mentholated Cream potatoes, or peas. Several days each week 3 fl. oz, 375 mg CBD have some almonds, Brazil nuts, walnuts, 3 ground flax, or sunflower seeds. $29.99 3 CBD Cream Daily beverages can be Equal Exchange dark cocoa in 1 cup of almond milk, a glass of 2 oz, 250 mg CBD red wine, water and green* tea. Sweeteners $29.99 are raw honey, maple syrup, molasses, coconut sugar, brown rice syrup, pure fruit 4 Chocolate Mint CBD Oil butters, or stevia. Oils to use are Field 60 ml, 10 mg CBD/ml Day extra virgin olive oil for salads, baking, 4 $32.69 cooking, and Napa Valley Naturals avocado 5 oil for frying. 5 CBD Capsules 30 ct, 90 ct 6 Other “goods” are a couple pieces each $32.69, $94.99 day of dark chocolate 70% or more, a daily cup of plain yogurt, a couple eggs each 6 CBD Edible Salve week. Avoid saturated fats, hydrogenated fats (margarine, shortening), fatty meats 30 ml, 20 mg CBD/ml (marbled red meats, bacon, cold cuts), any $32.69 regular sugar, soda. *Not recommended if you are on a blood thinner.

Rutabaga Rap | 10 | Winter 2019 | Abundance Food Co-op Whats New In Store

Super Coffee for Fresh Cut Amazing Grains, Super Energy Flowers Amazing Breads Looking for a quick pick me up that lasts? Add some color to your table with Amazing Grains Bread Co. is a family- Try Super Coffee - a coffee beverage fresh cut flowers, now available every owned and operated bakery, located that’s fortified with MCT from coconut day. Choose from bouquets that include in Fairport, NY. They use fresh, quality oil. The fast-burning energy source also a colorful array of high quality roses, ingredients and traditional methods to has some antimicrobial activity, clearing spray roses, lilies, daisy’s, and carnations, produce exceptional artisanal breads and your gut of bad bacteria. You’ll find fair-trade and locally sourced now you can find them at Abundance. selections starting at $7.99.

Becoming an Abundance Shareholder PINNACLE YOGA Hatha yoga in a friendly neighborhood studio. Not sure which end is up? Did you know that nearly 3,000 partner with. Our classes will help. See our Rochestarians are Abundance schedule online or on Facebook. Shareholders! Each one have them has Becoming an Abundance Shareholder made a commitment to the success of requires a one-time purchase of a share the store so we can bring members and for $100, there are no annual fee or non-members a great selection of local, recurring costs. sustainable, and fair-trade foods and other products. You’ll get Shareholder-only Savings each month and a discount on special orders. In fact, many of Rochester’s most loved You also get a say in how the store local producers got their start with us, like operates by voting for board members, Once Again Nut Butter and SoyBoy Tofu. bylaws and other items. You can even run to become a member of the Board of Carl Hoffman, Instructor Why Become a Shareholder? It is a Directors. 99 Crossman Terr. great way to help support local businesses. Upper Monroe Neighborhood In addition to helping Abundance through Ultimately, as a Shareholder, you help build 585-473-2949 the purchase of a share, you help ensure a stronger local economy and community! [email protected] the continued success of the farmer, Visit us online at abundance.coop/ www.pinnacle-yoga.com dairies, bakers and other producers we ownership to learn more and sign up.

Rutabaga Rap |11 | Winter 2019 | Abundance Food Co-op OPENSKYYOGA.COM

François Raoult, Director

“Tradition is not the worship of ashes but the preservation of fire.” —GUSTAV MALHER

Carla Anselm Michael Amy Andrea Escos Becky Lyons Rick Lynch Heidi Friederich Kinga Kondor-Hine Mary Aman Tom Battley Yoga classes. All levels. Free Trial. 200 hour ESSENTIAL YOGA TEACHER TRAINING (November 2019-June 2020) Back Care Program with Yoga Teachers / PT INTERNATIONAL RETREATS in India, Italy and Greece REAL YOGA IN ROCHESTER SINCE 1985 facebook.com/YogaWave [email protected]

Rutabaga Rap | Winter 2019 | Abundance Food Co-op