TheHarvest BeetTheHarvest BeetFALL 2015

INSIDE THIS EDITION:People. Planet. Product ❦ Choosing to be Fair

Unleash Your Greens! ❦ Iron Range Harvest FestivalTurkey Talk ❦ Classes at the Co-op ❦What’s Cooking?New Product Spotlight ❦ Election Ballot & Much More!

It was 1996 that Natural Harvest FoodCo-op moved from Chestnut Street to itscurrent location. Natural Harvest paid its lastloan payment for thebuilding to the City ofVirginia in June 2015and found out thatour Owners did notown the NaturalHarvest building orland. The lease agree-ment, establishedmany years ago withthe city, specified arent or lease payment,not a loan payment.After several meetingswith City of Virginiaofficials and a final votefrom the City Councilon June 23rd, NaturalHarvest Food Co-opOwners now owntheir building and land.

B e n c h m a r kEngineering surveyedand platted our cur-rent site and the St.

Louis County Recorder’s Office has record ofNatural Harvest Food Co-op owning itsbuilding and land. The journey, filled with sweat,

toil and uncertainty,which the pioneersof our food Co-opembarked upon 20years ago has paid offmany times over as welook to the future andpossibly a new storeon Silver Lake. Thankyou to all Owners,volunteers, staff, andloyal customers whohave made the Co-op’ssuccess a reality.

The Board ofDirectors and GM wel-come every Owner’sinput and feedback.Please feel free tocontact us at any time.Our Board meetingsare open and all arewelcome.

Peace, Hope, andCommunity.❦

Your quarterly source of information for healthy living!

Big News:Natural Harvest Has Ownership!

by Chris Ismil, Board President

Save the Date!Co-op Fest — Saturday, October 3, 11-2 at the Co-op

Following the “Blue and White 5K Fun Run”Watch for more details at the store & online!

Mission Statement:We are committed tobuilding a sustainable

future throughcommunication,cooperation and

education. We believein quality food,

products and servicesfor the health & well-being of our families,

our communityand our planet.We believe in the

cooperative principles.

Cashing In!by Anja Parenteau,General Manager

How did you like getting a check in themail? We really liked sending them out! Wewanted to thank you for your patronage in2014, so in addition to the 2% daily discountyou received as an Owner, the Board ofDirectors decided that we made enoughprofit to send out our first PatronageRebate checks ever! Have you cashed yourcheck yet? You have until October 14, 2015to cash your check, thereby reducing thetaxes the Co-op has to pay – every centcashed is helpful! If you do not want to takea trip to the bank, you can bring it in andapply it to your purchase. The rebateamount will be different every year, depend-ing on our profit and how much youshopped here during the year. If you did notreceive a patronage rebate and shoppedwith us in 2014, we may have outdated con-tact info and would love to hear from you!Call the store at 218-741-4663 to let usknow that you may have a returned checkbeing held for you and that you would liketo update your info.

I also hope you have been takingadvantage of the coupons that were includ-ed with your letter and rebate check…justanother little Thank You from all of us hereat the Co-op. ❦(More “What’s New?” on back cover)

what’s new?

Every year Grocery and WellnessManagers from National CooperativeGrocers’ (NCG) member stores attend aconference in July called Convergence thatfocuses on the state of our cooperatives, newtrends in our field and peer-building opportu-nities amongst attendees. This years’ focuswas sustainability, building a resilient foodsystem, and the current competitive landscapefor food co-ops. We listened to presentationson certification & sustainability, buildingsustainable food systems, and effects ofclimate change on producers. Speakersincluded Dana Geffner — executive directorof Fair World Project, Tony Bedard — CEO ofFrontier Natural Products Co-op, and JoshTetrick — CEO of Hampton Creek.

Each year at Convergence, NCG andConvergence sponsors team up to donate toan important cause. This year, NCG namedthe Xerces Society as the ConvergenceBeneficiary. The Xerces Society, an Oregonbased non-profit, has worked on behalf of

invertebrates and their habitats for more than40 years, giving a helping hand to everythingwithout a backbone: from freshwater musselsto beetles to worms to starfish. Their presentfocus finds them working tirelessly to protectpollinators and their habitats through theirongoing “Bring Back the Pollinators” campaign,aimed at educating individuals and organiza-tions on the four simple steps to protectpollinators and their habitats: (1) grow a vari-ety of pollinator-friendly flowers; (2)protect and provide nesting sitesand caterpillar host plants; (3)avoid using pesticides, espe-cially insecticides and (4) talkwith community membersabout the importance ofpollinators and their habi-tats. This year’s combineddonation from NCG andindustry sponsors amounted toover $65,000!

Everyone benefits from pollinators’actions, since two-thirds of the world’s cropspecies are dependent on pollinators, and 85%of flowering plants depend on pollinators toreproduce. In other words, pollinators areresponsible for 1 out of 3 bites of food we eateach day! Pollinators’ losses are linked to asystemic pesticide, among other factors, thatnow coats the seeds of a majority of U.S.commodity crops, including most of our cornand much of our soy and cotton. But one thing

the Xerces Society’s overall research shows isthat more nectar and pollen sources will helpimprove their health and numbers.

The Xerces Society’s initiative has ledto the creation of more than 200,000acres of pollinator habitats onfarms, ranches, gardens, airports,golf courses, parks and publiclands. In fact, they launched acampaign to register a millionpublic and private gardens andlandscapes to support pollina-tors called the “Million Pollinator

Garden Challenge.” NaturalHarvest has taken this challenge and

registered the Bess Metsa Garden to beone of the many gardens across America topledge to protect pollinators. You can help too!From individuals, to schools, community groupsand businesses – everyone can make a differ-ence. From window and patio planters to homegardens – all can help. To see what you can dofor pollinators at home, or to sign up your owngarden, check out the Xerces Society atwww.xerces.org. ❦

(Sources: xerces.org, fairworldproject.org)

PG 2

REFRIGERATEDAPPLEGATE• Smoked Turkey, SlicedBROWN COW• Maple Cream-Top YogurtGRAIN DROPS• Fermented BeverageHOLYLAND• Hummus• Pita BreadIMMACULATE BAKING• Crescent Rolls• Cinnamon RollsWALLABY• Organic Kefir

GROCERYANNIE’S• Organic GrassFed Milk

Mac’n’CheeseBIRCHBENDER• Pancake Mixes, Just Add Water!

COCONUT SECRETS• Coconut NectarENJOY LIFE• Dairy Free Dark Chocolate

ChipsEQUAL EXCHANGE• Fruit & Cashew BarsGLUTENFREEDA• Berry Instant OatmealLA TOURANGELLE OILS• Almond• Grapeseed• WalnutJACKSON’S HONEST CHIPS• Potato Chips, 5 oz. size!PAMELA’S• GF Chocolate Mini-CookiesORGANIC PRAIRIE• Beef Jerky, Classic or

Hickory SmokedS0DELICIOUS• Cashew Milk

TAXABLE GROCERYARK NATURALS• Flea Flicker, Tick Kicker!WOODSTOCK• Hardwood Lump Charcoal

CHEESECASTLE ROCK (WI)• Organic Aged Blue Cheese EICHTEN’S (MN)• Smoked Gouda

BULKDARK CHOCOLATE

COCONUT CHEWSSUNNY BEARS W/ VITAMIN CBARSY’S ALMONDS• Hotties – Nice and Spicy• Naughties – Sweet

Chocolate and Cinnamon• Smokies – Hickory Smoke• Stuffies – Think Turkey Stuffing

FROZENLARRY SCHULTZ• Organic Whole Chickens• Organic Breasts• Organic Bone-in Legs &

Thighs• Organic Chicken Hot Dogs

BAKERYRUDI’S• Organic Hamburger Buns,

Wheat or White• Organic Hot Dog Buns,

Wheat or White

SUPLEMENTSBARLEAN’S • ‘Fresh’ Flax Oils (In

Supplement Fridge)

New Products Available at Natural Harvest...NEW PRODUCTS

ARE ADDEDCONTINUALLY!Stop by the Co-opto check out the

latest items!

AS AN OWNER,YOU CAN SAVE15% WHEN YOUPRE-ORDER AREGULARLYPRICED ITEMBY THE CASE!

People. Planet. Product.by Sandy Tardiff, Grocery Buyer

PG 3

A More Positive Experience. Period.by Maribeth Ganoe, Health & Beauty Buyer

Did you know that the average womanspends approximately $5.00 a month on con-ventional, non-organic menstrual products?From the ages of 12 to 52, she would there-fore spend up to $2,400 in her lifetime! And ifshe is more health-conscious, her costs will goup significantly, because very likely, she willdecide to use organic cotton tampons andpads, rather than those made from less expen-sive synthetic materials, such as bleachedrayon. The reason these women choose theorganic cotton versions of these productscenters around the fact that the syntheticshave been linked to potential health hazards,such as Toxic Shock Syndrome and exposureto dioxin, carbon disulphide, sulfuric acid, chlo-rine and caustic soda. As you might imagine,the cost of organic tampons and pads is signif-icantly higher than the cost of non-organicdisposables. In addition tothe financial cost and thecost to women’s heath,there is the cost to theenvironment. If an averagewoman uses about 17,000pads or tampons duringher lifetime and there areabout 3.5 billion women inthe world…well, you dothe math.

Although the menstrual cup has beenaround since the 1930’s, The Diva Cup,launched worldwide in 2003, is a revolutionaryimprovement on the original design. It is freeof any colors or dyes, is made from the high-est quality healthcare grade silicone to assurecomfort and durability, and does not containany of the following: latex, plastic, PVC, acrylic,acrylate, BPA, phthalate, elastomer, or olyethyl-ene. It eliminates any potential health hazards,as well as, the inconvenience and expense ofpurchasing disposable products in endlessabsorbencies, shapes and sizes. Another greatthing about using a menstrual cup is that manywomen have reported having less severecramping! The bell-shaped Diva Cup conve-niently accommodates your changing flow:simply change 2 to 3 times in 24 hours, washand reinsert. It provides the ultimate freedom

with no limitation onactivities: enjoy yoga,swimming, camping, danc-ing…and even extremesports without worry.Discover the healthy alter-native to traditional femi-nine hygiene products.Better for women’shealth…better for theenvironment. ❦

New Product Spotlight:Health & Beauty

DERMA-E PURIFYING LINE:Specially formulated for oily, active skin types,the Purifying Line works naturally to draw outtoxins, replenish vital nutrients and restore theskin’s own resistance to oxidative stress.Available now!

ALBA FAST FIX:Whether it is a morning after a long night, thinlips, or pop-up pimples, the power of natureoffers a gentle yet effective solution! Look forthe four Fast Fixes in store now: Fast Fix forPuffy Eyes; Fast Fix for Thin Lips; Fast Fix forUndereye Circles; and Fast Fix for a Pimple.Powerful treatments to rectify your beautyemergencies!

2nd Annual Iron Range Harvest Festivalby Ashley Phoenix, Produce Buyer

Natural Harvest strives to promote andencourage local food production in our com-munities. This is why we are happy to once againco-sponsor the Iron Range Harvest Festivalput on by the Iron Range Partnership forSustainability. The event will take placeSeptember 11-13 at various locations across theIron Range and this year, the festival kicks offwith a community screening of the film FRESH,an underground documentary that became amassive grassroots’ success. The film discussesfood systems, how our agriculture has trans-formed into an industrial model, and highlightsthe positive things happening in communitiesacross the U.S. who are forging healthier, moresustainable alternatives. It will be shown at theVirginia Mesabi Range Community Collegecampus on Friday, September 11 at 6 PM, roomC175. Saturday will consist of farm tours, includ-ing some of the farmers that sell produce to theCo-op. Sunday will involve a Farmers Market atMessiah Lutheran Church in Mountain Iron

from 3-5 PM followed by the 100 Mile HarvestMeal at 5 PM, also at Messiah Lutheran. If youhave not attended the 100 Mile Harvest Meal inthe past, it is a free, community meal involvingdishes that highlight ingredients produced with-in 100 miles of Virginia. Everyone is welcomeand has the option of bringing a dish to share.There will be various short speeches followedby the main keynote speaker Nathan Holst, thenew youth director at Peace United Church forChrist in Duluth. Holst is a singer/songwriter aswell as an advocate for social and eco-justice.Stay tuned to more information as you beginseeing posters at the Co-op as well as aroundthe community. We will be posting updates onour Facebook page, but you can always checkout what the Iron Range Partnership forSustainability is up to by visiting their website atwww.irpsmn.org. We hope you can make it outto the Festival’s events to connect more withwhere your food comes from as well as showsupport for your local food producers! ❦

SCHEDULE OF EVENTS(Free Admission)

FRIDAY, SEPTEMBER 11Harvest Fest Kick-off with a 6 PM

screening of ‘Fresh’ at theVirginia Mesabi Range Community

College, Room C175

SATURDAY, SEPTEMBER 12Farm tours, including some of the

farmers that sell produce to the Co-op.

SUNDAY, SEPTEMBER 13Farmer’s market at Messiah Lutheran

Church in Mountain Iron.3 to 5 PM followed by the

100 Mile Harvest Meal at 5 PM,also at Messiah Lutheran.

PG 4

Whether you throw it inyour oatmeal, muffins, cakes,breads, or simply take it with youfor a snack, bananas lead fruitconsumption in the U.S., withthe average American eating 26pounds of bananas annually. Thissimple fruit is enjoyed by many, but has a complex background.Just like any other food that isconsumed, it is important to knowhow bananas are produced andthe impact your choice makes on afarmer’s well-being. Today peoplecan choose from conventional,organic, or fair trade organic — and here atNatural Harvest we choose to only sell fairtrade organic bananas to our customers.

The main exporters of bananas in theworld come from Central America, withEcuador, Costa Rica, and Colombia leading thepack. Bananas are a monoculture crop thatcan involve many negatives for the workerwhen grown conventionally including chemicalexposure, low wages, discrimination, andvarious other poor working conditions. Inthese cases, a plantation worker may onlyreceive 1-3% of a bananas retail value in wages.To sustain a plantation of bananas, a vastamount of pesticides and other chemicals areneeded to ward off pests and diseases. Bananasare a highly perishable fruit that have beenimpacted by major diseases, including ones thathave wiped out other varieties that precededour current Cavendish variety. While there arebananas grown organically, there may still bepoor conditions for the worker since organicdoes not ensure that a worker is treatedhumanely and fairly. However, there are nowfair trade organic bananas on the market todaywhich improves worker conditions greatly.

Equal Exchange is a fair trade companythat originally started with coffee, but soonexpanded to tea, chocolate and now fruit. This

company works with small scalebanana farmer cooperatives inPeru and Ecuador: CEPIBO in Peruand El Guabo in Ecuador. In Peruduring the 1960s-1980s, land redis-tribution took place encouragingsmall scale farming enterprises.However with multinational com-panies like Dole controlling themarket, these small scale farmersdid not have enough power or vol-ume to fight for fair pricing. Afterdiscovering the fair trade model,farmers united into cooperativesallowing them to coordinate and

effectively market their fruit to the internation-al market. The Central Association of SmallProducers of Organic Bananas (CEPIBO) is anon-profit cooperative consisting of 7 differentfarmer associations with 800 families operating900 hectares of land. Farmers own their ownland and are paid above the minimum fair tradeprice per box of bananas. The minimum fairtrade price varies by region and is based on thecosts of sustainable production. El Guabo inEcuador began in the late 1990s with 14 smallscale farmers; today they consist of 350 smallscale farmers. In addition to fair pricing for theirbananas, they also receive an extra $1 per boxas a fair trade social premium. Members ofEl Guabo decided to invest the premium ineducation, health care, retirement, environmen-tal projects, and infrastructure improvements.

While fair trade bananas are more expen-sive than conventional bananas, the benefits offair trade greatly outweigh any extra cost. AtNatural Harvest, we choose to carry only fairtrade organic bananas because it is the rightthing to do for both the producers, as well asour customers. To learn more about fair tradebananas and the industry in general check outEqual Exchanges www.beyondthepeel.com aswell as a great book by Dan Koeppel, Banana:The Fate of the Fruit that Changed the World. ❦

Choosing to be Fairby Ashley Phoenix, Produce Buyer

Round-up ReportIn May, June and July, the Co-op

community contributed over $4,355 tolocal charities, including an additional 5%donated by Natural Harvest! In May, theBess Metsa Garden was the recipient of$1,489.72; in June, our change added up to$1,440.64 for the Lyric Center for theArts; and in July, we helped unite peoplewith pets & future best friends by donat-ing $1,496.17 to Precious Paws HumaneSociety. Thank you for your continued par-ticipation! Together we are building astronger community.

CHANGE WITHIN REACHIn September, we will be rounding-up

to support the Open Doors Program atthe Virginia YMCA. This program ensuresthat everyone has the opportunity to learn,grow and thrive, regardless of financialmeans, by providing financial assistance tofamilies who cannot afford to pay full pricefor Y memberships and programs.

In October, during Non-GMO Month,we will be supporting and promoting ourright to know what is in our food by round-ing-up for the Iron Rangers for GMOLabeling. Even though 90% of Americanswant GMOs labeled, the fight for trans-parency is against the deep pockets of BigAg companies like Monsanto. We must con-tinue to rally together in support of groupsthat can apply pressure and raise awareness.It may be the only way our elected officialswill listen to their constituents, rather thanthe call of corporate contributions.

Departing from politics and focusingon literacy, November gives you the oppor-tunity to support the Friends of theVirginia Library’s Reading Programs,including a Summer & After-School ReadingProgram for children and teens, as well asan Adult Reading Program that has attract-ed over 1,000 attendees and tripled inattendance since 2008.

There are so many organizations thatare advocates for bettering their communi-ty and Natural Harvest is proud to be ableto assist in their endeavors. If yournon-profit organization would like toparticipate in the round-up program, stop inand pick up an application! ❦

We have teamed up with Elder Services Network and their Groceries toGo Program. This free service is offered to seniors 60 or older who have dif-ficulty getting to the store or just making their way through the aisles. If youlive within the city limits of Aurora, Hoyt Lakes, Biwabik, Gilbert, Ely, Eveleth,Virginia, Mt. Iron, Buhl, Chisholm, Hibbing, and Cook, contact the ElderServices Network at 218-741-0415 or toll free at 1-888-741-0415 to registertoday. And be sure to tell them you would like them to shop the Co-op! ❦

Groceries to Go Program:Groceries Delivered to Your Door

PG 5

TROY CADDY (Incumbent) has completedcoursework in business management and marketing atUMD, and has more than 10 years of experience work-ing in the food service industry. He currently works asa Curriculum Instruction and Integration Coordinator atthe Virginia school district. He has been involved onnumerous committees aimed at planning for the futureof the district. Troy has been working with the NaturalHarvest Board for the past 24 months and has foundtheir mission to be a focal point of his life and his

family. He believes in making the best available organic,healthy food and product options available for our communities and region.

CHRIS ISMIL (Incumbent) works for the IRRRBas a Community Development Representative. He isfrom the Iron Range and currently resides in Britt, withhis wife Lori and daughter Alexa. He is a volunteer atheart, and a strong advocate for youth and changingthe unhealthy diets pushed on kids by the fast foodand processed food industry. He believes we all have astake in the future of our community and what isoffered in our communities across the Iron Range. Hebelieves in Natural Harvest as a promoter of healthy

food and products that help people lead better lives. Chrishas been working with the Natural Harvest Board for the past 12 months on a processfor a possible store expansion. He believes he can offer leadership as the Board worksthrough this process. He is also a strong proponent for GMO labeling, as well asorganic and heathy food products in general. He grew up on a small farm and believesin supporting our local farmers, who offer healthier food options for our region.

DEBBIE PETTINELLI is a lifelong residentof Virginia, and has worked as a Paraprofessional forthe Virginia school district for 18 years. She startedshopping at Natural Harvest quite a few years ago,mostly picking up things that weren’t available inthe grocery store. The more she became aware andinterested in the things that were being put into,and onto, our foods, the more she shopped at theCo-op. Then, in 2009, she was diagnosed with coloncancer. It was at this time that she decided to become

a member of Natural Harvest Food Co-op, and to do herbest to provide as clean and healthy of a lifestyle as possible for her family. Over thepast few years she has become an active and dedicated shopper/Owner of theCo-op. Natural Harvest Food Co-op is now her grocery store. Debbie has been cancerfree for almost 6 years now and feels that now would be a great time to become moreinvolved in the decision process that will help our Co-op to grow. She feels that NaturalHarvest is a much needed and desired asset to our region, and that we are lucky tohave it right here in our community. With the desire to be more involved, and with theencouragement of both family and friends, Debbie has made the decision to run forthe Natural Harvest Board of Directors.

JACOB ROSANDICH lives, works, andraises his family here in Virginia. Since having their firstchild, he and his wife, Paige, have moved back to thearea from Duluth to be closer to family and friends,and to raise their children in a supportive and positivecommunity. They became members of the NaturalHarvest Food Co-op their first summer back inVirginia, and have continued to shop frequently at theCo-op since. They now have 3 kids (2 of which youmay see pushing mini carts through the co-op as they

chase behind), and they do their best to promote ahealthy, local, and homeopathic lifestyle for their family. Jacob is a supporter oforganic foods, local economy, and natural living. He is an opponent of GMO’s,pesticides, mandatory fluoridation of water supply, and all other chemicals and toxinsthat exist in our water, air, food, and medicine. Most importantly, he encourages theeducation and sharing of knowledge regarding the challenges our society and areafaces, and realizing that common sense solutions do exist. He looks forward to anopportunity to be more involved with his Co-op and his community, and he believesthis is his chance to do so. He thanks you for the opportunity to be a candidate tojoin the Natural Harvest Board.

ZACH YURCZYK has been a part ofnumerous groups and committees throughout theyears. Some of these organizations started for himwhile he was a student at the Virginia High School. Hewas the President of Iron Range Youth In Action, amember of the Generation W Youth-run Newspaperand DJ Service, Inauguration of the Green Team, andVice President of the A Cappella Choir. He has sincecontinued to be involved within the community, rangingfrom EMS and Fire Fighting to coaching local Special

Olympics’ athletes. He believes in living a healthy lifestyle– and Natural Harvest Food Co-op has played a big role in that aspect. He firmlybelieves that a healthy life goes hand-in-hand with a healthy diet.

LEAH BRISKI has a B.A. in philosophy with aminor in political science and a graduate certificate inholistic health studies. She has worked at The ShopCoffeehouse since 2013, and was previously employedat Natural Harvest Food Co-op. Leah spent herchildhood shopping at Natural Harvest Food Co-opwith her mother when it was just a humble establish-ment on Chestnut Street. Since then, she has watchedthe co-op evolve into a beautiful and positivecommunity store. Leah sees the expansion as an

inevitable part of Natural Harvest’s future. She wouldlove to see a space where classes and meetings can be held for continual communityeducation, an expanded deli, and even a larger seating area. She would like toparticipate as a member of the Board of Directors in order to help support thecommunity in growing awareness of what it means to live a happy and healthy life.

Choose Your Board Membersby Patty Torrel, Marketing & Owner Services

Yes, it is that time again — time to electyour new Co-op Board Members! This year wehave six candidates running for five spots onthe Board of Directors (see profiles below).

Just what do Board members do for theCo-op? A vital, efficient and effective Board ofDirectors is necessary to provide guidanceand leadership to keep the Co-op healthy,active, productive and responsive to Owners’needs. The Board is accountable to you, the

Owners. The Board employs the principlesof policy governance to focus on big-pictureissues and to evaluate and help plan for thefuture of the Co-op without managing day-to-day operations.

Use your ballot (on Page 6) to selectyour choices for the five open Board Memberpositions. Voting is open through Saturday,October 3 — one entry per Owner number,please. We’ll have a ballot box at the front of

the store, or you can mail your ballot to thestore. New Board members will be announcedMonday, October 5, 2015. Voters are eligibleto win! Your name will be saved and entered ina drawing for a Natural Harvest gift certificate.Thank you for your vote and good luck! ❦

Here at Natural Harvest, we carry a largeselection of bulk and packaged coffees from avariety of suppliers. This allows us to offer cof-fees from all over the globe with many differ-ent variations of depth and flavor. Most of ourcoffees are certified organic (grown withoutany pesticides or chemical fertilizers) and areshade grown, as well as, fair trade (fair, equi-table pay and treatment of the farmers and thepeople who work for them). The few coffeesin our line-up that are not certified organicand/or fair trade are simply not certified dueto cost restrictions; these coffees are stillhandpicked from small producers, are shadegrown, do not utilize chemicals in their grow-ing process, and pay a fair wage to employees.We pride ourselves in carrying only the finestcoffees available to us and coffees that aretreated in only the most natural ways possible.This includes our decaf selection.

While much of the decaffeinated coffeeon the market has been processed usingchemicals, no chemicals were used to removethe caffeine from our decaf offerings. Instead,they are all water processed by a series ofsoaking and filtration; resulting in a chemically-free, much healthier way to drink decaf. Hereis a list of our decaf choices, listed by supplier:

GENE HICKS: Northern Lites is an un-compromisedhalf-caf blend with a full rich earthy, fruity,syrupy taste with full aromatic sweetness.

HIGHER GROUNDS: Decaf Espresso that is a dark robustblend with a vanilla and toasted nutprofile.

JUST COFFEE: Decaf Dark Roast is smoky & spicy withgentle notes of chili powder and blackpepper. Decaf Light Roast has notes ofgreen tea, cocoa and cookie dough.

PEACE COFFEE: Decaf Full City Roast is a light roast withmild acidity and a raisin, nutty, malty flavorprofile. Decaf Dark Roast is a dark roastwith gentle body and aroma with spice,chocolate brownie, black pepper andstone fruit.

Our coffees, both decaf and regular, varyfrom single origin coffee to blends. Singleorigin coffees are derived from one singlecountry or area of a country. Blends of coffeesare derived from many different countriesblended together and either all roasted to onelevel of darkness or roasted to many differentlevels of darkness to maximize the taste pro-file. One common misconception about coffeeis that the darker the roast the more oomphand caffeine it has, when actually the longer abean is roasted the more caffeine is released.So, your lighter roasted coffees actually holdmore caffeine than the darker ones.

If the selection looks daunting, please askone of the sales associates to assist inchoosing your next coffee adventure…or juststop by the deli and sample one of ourfresh-brewed coffees of the day. ❦

PG 6

There are five spots open on the Natural Harvest Board of Directors. Please choose up tofive Board Member candidates here, and return your ballot to the store by Saturday, October 3.

__________ Troy Caddy__________ Chris Ismil__________ Debbie Pettinelli__________ Jacob Rosandich __________ Zach Yurczyk__________ Leah Briski__________ (Write-in Option) _________________________________________________

ONE VOTE IS ALLOWED PER MEMBERSHIP. YOUR VOTE REMAINS CONFIDENTIAL.

Name or Member #:______________________________________________________________

I Love Bulk Week is October 11-17with 20% off a new selection every day!

Our bulk department isa highlight andmajor point ofvalue in ourstore. We havemore than500 productsin bulk, many ofthem organic, to

serve your baking,snacking, spicing and

cooking whims whether it’s an obscureingredient or an everyday staple such asraisins, rice or flour. There are so many rea-sons we love bulk — AFFORDABLE: Bulk offers significantsavings when compared to packaged foodsGREEN: Buying in bulk helps reduce foodand packaging waste. Bring in your owncontainers to be a real green superhero!HIGH QUALITY: Bulk is often fresherthan packaged alternativesCONVENIENT: Go ahead and try thatnew recipe…in bulk, you can purchase apinch or a pound.

Bulk is the best way to try somethingnew. From dried mango slices to exoticgreen tea blends, the cost is low and the funfactor is high when it comes to bulk.

Our featured sales during Bulk Weekwill include: All Instant Beans & Soups; AllCereals & Grains; All Trail Mixes, Nuts &Snacks; All Spices; All Rice, Pasta & Beans;All Candies & Dried Fruits; and All Flours,Sugars & Grains. Check our website,Facebook or just stop in for daily sales. Andif you’re not sure how bulk works or havean idea for a new product, just ask someonefor help; we’re always delighted to introducea new customer to the wonderful worldof bulk! ❦

Coffee Talkby Erika Schaffer, Bulk Buyer

Election BallotVoters are eligibleto win! Your namewill be saved andentered in a draw-ing for a NaturalHarvest gift certifi-cate! Thank youfor your vote andgood luck!

RETURN BALLOT BY OCT. 3RD505 N. 3rd St. • Virginia, MN 55792

!

Unleash Your Greensby Patty Torrel, Marketing & Owner Services

We have all heard the old adage,“Eat more greens.” But I, along with countlessothers, think that we could all benefit from ahabit of drinking more greens. This was notalways my point of view; I loved my greens insalads, sautéed, in soups, and mingling invegetable bakes…but as a raw, cold, fibrousdrink? No thank you! That is until I wasintroduced to a book called “Green for Life”written and published by Victoria Boutenko.She is not your typical smoothie mixologist,she was on a mission for better health and shewanted science to back her up.

Victoria, along with her family, had beeneating a raw diet for over 11 years. They beganthis drastic diet out of frustration withdoctors’ inability to assist with the illnessesthat seemed to plague them. Their conditionsimproved as raw foodists, but hit a plateauafter just a few years. She began to ask thequestion “Is there anything missing in ourdiet?” In her search, she discovered thatgreens matched ALL human nutritional needs,but the amount needed wasvague and the obstacle of‘eating’ enough greens tomeet that nutritional needwas hard to overcome.The book delves into herexhaustingly thorough, yetfascinating study of the chim-panzee’s green diet, how thatdiet correlated to a lack ofdiseases, and how over theyears we, as humans, havelost our ability to truly grind,aka chew, a fibrous food suf-ficiently enough for nutrientsto be assimilated into ourbody. The cells of these foodsare tough to rupture andtheir rupture is what isnecessary to release all thevaluable nutrients containedwithin. On top of that, manyhumans’ stomachs have alower than needed level ofhydrochloric acid, making‘eating your greens’ anunpleasant experience. Herrationale made sense to me.Enter, the blender.

Of course, one optionwould be to chew ourgreens long enough for it toturn to a creamy consistency(picture any documentary onchimpanzees) OR we investin a ‘chewing assistant.’ The

blender substitutes for our devolved jaw – itdoes the work and we reap all the nutritionalrewards. Not all blenders are created equalwhen it comes to liquefying the toughcellulose of greens. Regular kitchen blendersmay do the trick while the blades are sharp,but once the blades become dull, they willhave trouble pushing around even a ripeavocado. Victoria recommends the Vitamix orBlendtec…and if you plan on making this alifestyle choice, rather than just a diet, it isworth the investment. I have had my Vitamixfor 6 years; I use it for everything and it showsno signs of slowing down.

The great news about drinking yourgreens is that you do not have to completelyalter your diet in order to feel a difference inyour energy, digestion, sleep patterns, skin orcravings for unhealthy foods. It is, in and ofitself, a powerful way to inject vitamins, miner-als, chlorophyll, enzymes and antioxidants intothe typical American diet. I noticed that afterdeveloping a habit of drinking these smoothies,

I naturally wanted to incorporate more livefoods into my diet.

Sounds like a lot of work, right? It doestake a bit of discipline, but it is easier than youthink. With a little prep on the weekend, youcan have a ready-made power smoothie onyour drive to work. And you can get yourlittle cruisers to consume more greens byadding a smoothie to their lunch box! Iprepare and freeze my smoothies in glassmason jars so that I can have my greens on thego or anytime I am feeling the need for avitamin packed boost to my day. Just makesure you use jars that do not have shoulders(ones that are straight sided); these are the

easiest because the contentscan expand upward in the jarduring freezing. A generalrule of thumb for any jar isto only fill to a little belowthe collar of the jar. For thekiddies, Ball makes plasticfreezer jars that are BPAfree. To enjoy green smooth-ies all winter long, blend allthe extra greens from yourgarden now and pour theliquid into ice cub trays.Once frozen, store the cubesin freezer bags.

You can find greensmoothie recipes every-where, but here is a great“Green Smoothie Formula”from the folks at simple-greensmoothies.com. I donot mind my smoothies tobe a little on the greenside, so I do not add asmuch fruit as the formulacalls for and Spinach isalways the safest bet forbeginners as it has themost subtle flavor. Play withthe formula to find yourown perfect combinationand remember to change upyour greens often to getthe most nutritional bangfor your buck. HappyBlending! ❦

PG 7

The Simple Green SmoothieFormula for the Beginner:

Blend leafy greens and liquid base together first,then add fruit and boosts if using.

SpinachKaleRomaineBok choySwiss chardCollardsDandelionBeet & Carrot Tops

WaterCoconut waterCoconut milkAlmond milkKombuchaYogurtMilkGreen Tea

BananaMangoBerriesOrangeAvocadoPeachPearApplePineappleGrapes

Chia SeedsCoconut OilAlmond ButterHemp Seeds

Flax SeedsProtein Powder

(Whey, Soy orPlant Based)

CacaoCinnamonMaca Root

Powder

2 CUPSLEAFYGREENS

2 CUPSLIQUIDBASE

3 CUPSRIPEFRUIT

Boosts .......................................

Pitted Dates • Figs • Raisins • Cherries

Try Dried Fruits as Well ...............

++

PG 8

From sweet to savory, there are so manyways to enjoy winter squash. In addition toAlex’s delicious soup recipe below, check outNCG’s squash guide, with articles and morerecipes to explore the many varieties ofwinter squash and dishes that accentuate itsunique and delicious flavors. See more at:http://strongertogether.coop/collections/sweet-savory-winter-squash/#sthash.V7JhiEnu.dpuf

What’s Cooking?

A warm welcome to our newest Natural Harvest owners!Susan & Brian Stark (Eveleth)Jeannie Hendrickson (Embarrass)Theresa Lawrence (Embarrass)Jennifer Wingren (Eveleth)Jolene & Mckenzie Schreffler (Babbitt)Travis Weber (Hibbing)Joyce Mikowychok (Britt)Tiffany Austad (Virginia)Curtis Kangas (Iron)Kelly Sheffield (Virginia)Pauline Menuey (Hoyt Lakes)Joan & Bill Bond (Virginia)

Matthew Carlson (Cook)Aileen E. Aho (Virginia)Hannelore Gruenewald (Eveleth)Jim Beltramo (Hibbing)Robyn Athmann (Tower)Rhonda Duesler (Mt. Iron)John Davidson (Virginia)David & Debbie Windus (St. Louis, MO)Chris Schuster (Tower)Rebecca Tervo (Virginia)Deb Fosso (Cook)Patricia Alger (Virginia)

Dan Falbo & Margaret Tehven (Eagan)Nancy Moundalexis (Ely)Kenneth & Charlotte Carlson (Aurora)Erin & John Pepelnjak (Duluth)Colleen Brown (Aurora)Jane Clements (Ely)David O’Leary (Tower)Stephanie Straw (Virginia)Julie Ann R. Rahkola (Embarrass)Michelle Edblom (Eveleth) Isabelle Sage Creations (Grand Rapids)Maureen L. Sadar (Eveleth)

Kim Yaroscak (Chisholm)Phyllis Hokkanen (Virginia)Scott & Julianne Schorr (Aurora)Lena Haltvick (Eveleth)Pat Sundeen (Cook)Christine Tepke (Virginia)Andrea Hovila (Bigfork)Kathy & Seth Leino (Soudan)Ryan Sherman (Gilbert)

Winter Squash

Who doesn’t love a traditional (more orless!) Thanksgiving meal! While November is stillmonths away, here at Natural Harvest we havealready put in our first orders for holidayturkeys! Despite the devastation of avian influen-za on poultry flocks across the Midwest, both ofour Minnesota turkey growers are disease freeand gearing up to bring you your holiday bird.

Ferndale Market in Cannon Falls, MN willagain provide us with the majority of our turkeys.John Peterson is a third generation turkeygrower and his turkeys are raised antibiotic free,without artificial growth promotants, and rangefreely during the warmer months when they aremoved to fresh pasture weekly. Organic turkeyswill be available from Larry Schultz OrganicFarms in Owatonna, MN. These turkeys areraised seasonally through the summer and fall onpasture and are fed only certified organic feedwhich does not contain GMO’s, antibiotics,herbicides, or pesticides. Larry Schultz is also athird generation turkey grower! Both farms areincredibly easy to work with and enjoy knowingthat our Co-op is selling their turkeys tocustomers who value their dedication to raisinga superior product. At this time we are notanticipating any increase in pricing over last year:Ferndale Market turkeys were $1.99/lb and LarrySchultz Organic Turkeys were $3.75/lb. Turkeysshould arrive the first week of November andwill be sold on a first come, first served basis.Please let us know if you have any questions orconcerns we can help you with. ❦

Pureed Butternut Squash with Rosemary(Gluten & Dairy Free)

by Alex Haugen, Beer & Wine Buyer

This soup speaks fall to me and warms my soul. I choose to keep it simple by pairing it witha thick piece of fresh buttered bread…but you could get a little more creative and serve it withgoat cheese on toasted sourdough.

INSTRUCTIONS:Preheat oven to 400°. Slice squash in half lengthwise & remove seeds. Place the squash cut-side up on a

baking sheet and brush tops and insides with olive oil. Season generously with salt & pepper. Place on center rackand bake for approximately 45 minutes or until the squash is knife tender. When the squash is ready, set the bakingsheet on a wire rack until the squash is cool enough to handle. Using a large spoon, scoop the flesh out and set aside.

Meanwhile, roughly chop onions and sauté in olive oil on med/high heat in a large saucepan or dutch oven untiltransparent. Add carrots, habanero, and garlic and sauté for another 8 minutes. Add rosemary, stock, coconut milk,sherry vinegar and maple syrup. Bring to a boil. Reduce the heat to medium low and simmer, stirring occasionally untilthe flavors meld, about 15 minutes. Remove from heat.

Using a blender, puree the squash & soup in batches until smooth. (Removing the small cap from the blender lidand covering the space with a kitchen towel allows the steam to escape and prevents the blender lid from popping off).Alternatively, use an immersion blender. Taste and season with salt & pepper as needed.

2 large butternut squash (or another sweet winter squash)

2 yellow onions, roughly chopped4 medium carrots, peeled, roughly chopped1 habanero or jalapeno pepper, minced4 cloves of garlic, minced3 sprigs of rosemary, stems removed &

chopped

4 cups of vegetable or chicken broth2 15oz cans of coconut milk (or 4 cups

heavy cream)2 tbsp olive oil1 ½ tbsp sherry vinegarSalt & Pepper to taste1/3 cup of maple syrup

Turkey Talkby Sandy Tardiff,Grocery Buyer

SQUEAKY CHEESE(TWO DATES)

Tuesday, September 155:30 to 7:30 PM

Tuesday, November 105:30 to 7:30 PM

Diane Childs from our very own Iron Range has beenmaking juustoa, Finnish Squeaky Cheese, since 1981.With over 30 years’ experience and 1000 cheesesunder her belt, Diane has not only perfected theprocess, but shortened it as well – all withoutcompromising the texture or flavor. In this class, youwill learn how to make juustoa from skim milk,with Diane walking you through step by step from startto ‘Finnish’. Be prepared to take a step back in timeand experience the ‘squeak’ that this cheese is sofamous for!

FROM BERRIESTO WINE!

Wednesday, September 165:30 to 7:30 PM

Join longtime winemaking experts Lisa Hesse andWayne Wilberg for a lively discussion on the fascinatingprocess of turning the summer’s bounty of berries intowine! You will learn how to make wines from fruits yougrow yourself or harvest from the wild and review thewhole process from start to finish including equipment,techniques and recipes. Come with your questions andyour own experiences to share!

INTRO TOHYPNOTHERAPY

Thursday, September 175:30 to 7:00 PM

Would you like to get rid of a habit or make somehealthy changes in your life? Theresa Babiracki, certifiedhypnotherapist, is offering an educational class and ashort group hypnosis session demonstrating the benefitsof using the power of your subconscious to makeimprovements in your life. Whether your goal is to live ahealthier, more active lifestyle, get rid of a bad habit, ormanage anxiety and/or depression, the subconsciousmind can be accessed and reprogrammed to makethese changes. By using guided imagery, deep breath-ing and relaxation techniques, the subconscious mindbecomes open to suggestions to improve your life. Comeand experience a group session and learn more aboutyour powerful mind. Theresa Babiracki, CHt and ownerof Northland Hypnosis, has been working with clientsfor over two years.

HELP ME SLEEP! Tuesday, September 29

5:30 to 7:30 PMIn this class, participants will: 1) identify common factorsthat keep you from getting a good night’s rest 2) obtaininformation for changing activity/sleep patterns 3) learnabout herbal nerviness and adaptogens (herbs that helpsupport and calm your nervous system, and endocrinesystem) that can help you sleep better, feel more restedand less stressed. www.energyforlifeconnection.com

INTRODUCTION TO REIKI Wednesday, October 7

6 to 7:30 PMReiki (ray-kee) uses a hands-on therapy that has beenshown to ease pain, discomfort, stress and anxiety…allowing for relaxation and healing. This informationalclass will give you the basic understanding of Reikihealing, Ki Energy, and the Chakra System. There will bea demonstration, as well as useful handouts to expandyour understanding of the energy systems of the body.Christy Mesojedec is a Reiki Master and a Teacher ofUsui, Tibetin Reiki, Karuna Reiki, Japanese Reiki, CrystalReiki, and Reiki Drumming.

INTRODUCTION TOFENG SHUI

Tuesday, October 136 to 7:30 PM

Feng Shui is the study of how to arrange your environ-ment in order to enhance the quality of your life. Learnthe history, three basic principles of Feng Shui, andsimple ways to apply Feng Shui wisdom to your home.As a graduate of the Western School of Feng Shui andInterior Alignment Feng Shui, as well as certified fromthe International Institute for Building Biology, ChristyMesojedec brings a common sense and compassionateapproach to her Feng Shui Interiors’ business.

OFF-THE-GRID SERIES:SOLAR POWER

Thursday, October 155:30 to 7:30 PM

Would you like to produce electricity from the sun, butdo not know where to begin? Join Timberjay Publisher,Marshall Helmberger for a primer on solar power.Marshall and his wife Jodi have lived “off-the-grid” attheir rural Tower homestead for over 30 years, usingphotovoltaic panels for their electrical energy. The priceof solar panels has plunged in recent years, whichmakes this a more affordable option than ever beforefor the public. But whether or not solar panels makesense for you depends on a number of factors andMarshall will walk you through the various questions toask before you make a final decision. He’ll also give youpractical advice on how to move forward with your ownsolar installation and answer any other off-the-gridquestions you may have (time permitting).

KITCHEN CUPBOARDWELLNESS:

Mother Hubbard’s Earth’sCupboard

Tuesday, October 205:30 to 7:30 PM

What are the health benefits of an onion? What is thesweet relief of honey? Find out the vast uses for manyof the items you may already have in your cupboardand why they work! Whole foods and herbs are agentle and proactive way to enhance and assist yourbody’s ability to balance itself. Learn easy recipes, trysome free samples, and have some FUN! StaceyQuade, with Energy for Life Connection, will beheading the class, sharing the knowledge she hasgained over 13 years as a Certified Healing TouchPractitioner and Herbalist.

PH & INFLAMMATIONWednesday, November 4

5:30 to 7:30 PMEverything we put into our bodies, as well as things inour environment, affect our PH. Significant impacts alsooccur from our emotions, thoughts and daily stress.PH has been found to be directly related to the nflammation and disease process and could beaffecting your well-being. Stacey Quade from Energy forLife Connection will shed light on acidic vs. alkalizingfood choices and the habits and/or behaviors that arecontributing to your wellness or lack thereof. Learn howto: check your PH, find your optimal PH, and recognizethe signals your body is sending. Stacey Quade has over13 years’ of experience as a Certified Healing TouchPractitioner and Herbalist.

WINTER CLEANSING& DETOXING

Wednesday, November 115:30 to 7:30 PM

Are you looking to revitalize your body? A detox helpsimprove your immune system, metabolism, and well-being over the long winter. Stacey Quade from Energyfor Life Connection will show you how to cleanse in agentle, supportive way. Learn what makes a goodcleanse: the critical components, what happens during acleansing process, and how to know if you need a fullcleanse or just modification of your nutrition and habits.You will also learn about different detoxifying foods,herbs, and techniques that are easy to incorporate intoyour daily life.

FOOD SENSITIVITY& ALLERGIES

Tuesday, November 175:30 to 7:30 PM

Is gluten and dairy free right for me? With StaceyQuade’s 13 years’ of experience as a Certified HealingTouch Practitioner and Herbalist, you will learn: thedifference between food sensitivity and food allergy; theprocess of the immune response in your body; steps toeliminating food triggers from you diet; and mental &emotional components of creating lifestyle/dietarychanges in a positive way.

PG 9

CLASS INSESSIONAll Classes will be held

in the Natural Harvest DeliClass fee: $13 for Owners;

$15 for the public.A minimum of 6 participantsmust be pre-registered andpaid 48 hours in advance

in order to conduct the class.

PRST STDUS POSTAGEPAID

Permit No. 100Virginia, MN55792

~ ON BAILEY’S LAKE ~OPEN MON –FRI: 8 to8

SAT: 9 to6 & SUN: 10 to6

505 N. 3rd St. • Virginia, MN 55792PHONE: 218-741-4663FAX: 218-741-6153

E-MAIL:memberservices@naturalharvestfoodcoop.comWEB: www.naturalharvestfoodcoop.com

Visit us online! Like us on Facebook,Follow us on Twitter @NatHarvFoodCoop,

Instagram @NaturalHarvestCoop, and Pinterest!

“The Harvest Beet” is a publication of Natural Harvest Food Co-op. Editor: Patty Torrel

RETURN SERVICE REQUESTED

TheHarvest Beet

TheHarvest Beet

FALL 2015

Your Co-op hasjoined together withmore than 145 otherlocally-owned coopera-tives to bring Ownersgreat deals on deliciousfood and healthy prod-ucts for your family in theSep t ember-Oc tobe rCo+op Deals couponbook! The September-October edition of theCo+op Deals couponbook is packed withmoney-saving couponson some of your favoriteproducts. Check yourmailbox in the beginningof September or stop bythe Co-op to pick upyour copy today, and save

on great products fromcompanies (and coopera-tives!) like Organic Valley,Blue Diamond and manymore. Co-ops like ours arehelping to build a betterworld, locally, nationally andinternationally, and wecouldn’t do it without thesupport of our Owners andshoppers like you. We arestronger together! Learnmore about the positiveimpact food co-ops haveon their communities atwww.strongertogether.coop.Look for the coupon booksbeginning in September.Coupons are valid throughOctober 31, 2015. ❦

NCG Coupon Booklets MailedOut to All of our Owners

www.strongertogether.coop

(What’s New?, cont. from cover)

A Big Winfor our

Small Store!Natural Harvest Food Co-op was

one of two Co-ops, along with theMississippi Market in St. Paul, to winNCG’s sales contest for its exclusiveoffering of Alter Eco’s Mixed TruffleBoxes! One staff member from eachco-op will be flying to India in Decemberto visit the producer co-ops that supplyAlter Eco with its coconut oil. It will be a10 day trip in early December to theIndian state of Kerala on the southeast-ern side of the Indian sub-continent.The cooperative of farmers make up theFTAK (Fair Trade Alliance of Kerala)which was founded in 2005 and hasmore than 3,500 farmer-members.Congratulations to the entire staff forthis incredible accomplishment! Can’twait to see photos from the trip!❦