INSIDE THIS ISSUEWhen it Comes to Asparagus, No One Nose for SurePage 3

Experience the TastePage 4

Community Night at the Co-op: A Platform for Community HealthPage 6

Where Do They Get All That Energy?Page 12

Occupy Your Garden and Generate a Harvest of Fresh Vegetables All Summer LongPage 13

April/May 2012

COOPERATIVE PROFILE EQUAL EXCHANGE BANANASPage 8

13750 County Road 11, Burnsville, MN 55337952.891.1212 • Fax: 952.891.1286

www.valleynaturalfoods.comPublished bi-monthly by Valley Natural Foods,a community-owned co-op open to everyone.

ProductionCharli Mills, Editor

Susie Hessburg, Copy EditorAnn Rauvola, Design and Production

Cooperative Printing, PrinterCover photo by Kim Dvorak

StaffKathleen Boegemann, Operations Manager

Jackie Dvorak, Financial ManagerKim Dvorak, Produce Manager

Charlotte Gouette, Front End ManagerJason Harstad, Meat & Seafood Manager

Naomi Lundberg, Wellness ManagerSusan McGaughey, General Manager

Paula Sahin, Human Resources ManagerJill Webster, Deli Manager

Board of DirectorsBrian Thompson, PresidentDiedre Jones, Vice President

Alan Rupp, SecretaryDick Ellsworth, Treasurer

Pam AylwardSteve Cassity

Mark MosiniakAds printed in this publication are not necessarily endorsed by Valley Natural Foods.

Proud Member of:

FROM THE EDITOR

I’m not into hockey, or even modestly adroit at sports, but I do agree with a coach who encourages us to take shots. Our produce manager, Kim Dvorak, took a shot at better understanding of the bananas that seem so common place in any grocery store. She travelled all the way to Peru to visit the cooperative farms that grow bananas. It’s an amazing process that writer, Susan Budig captures in her article after interviewing Dvorak and Scott Patterson from Equal Exchange. Dvorak captured the place in photos, too, including the one on this issue’s cover.

Writer Charmaine Kinton takes a shot at revealing the mystery of asparagus by answering the question most of us have, but few dare to ask. Her sci-entific answer will surprise you. Surprises are often the results of taking the shot—like planting something new in your garden or planting at different times to experiment with your own backyard season extension. For some inspiration, be sure to learn about the saffron crocus on page 4 and glean a few gardening tips from Gary Johnson on page 13.

Sometimes we miss out on winning shots because we are afraid that we will fail. Think about that early group of cooperators back in 1977 who decided that a few concerned parents could take a shot at changing the food system in their community. The result of their action is that 34 years later, Valley Natural Foods thrives and leads the way in a healthier way of living. Learn how the co-op is teaching school children and parents what that small group of cooperators in the 70s desired to learn for themselves. We take the shot, learn and then pass on the legacy.

We hope you enjoyed the mild winter after the ferocious one we had last year. It was a long shot for our ancestors to even immigrate and settle this northern territory that now boasts more food cooperatives than in any other place in the nation. It was worth the risk of missing the shot.

Naturally Yours, Charli Mills

1. Open and voluntary membership.2. Democratic member control.3. Member economic participation.4. Autonomy and independence.5. Education, training and information.6. Cooperation among cooperatives.7. Concern for the community.

CO-OP PRINCIPLESCo-ops are trusted for living up to their

ethical values based on the following principles:

OuR MISSION IS a HEaLtHy COMMuNIty

Our Values are F.R.E.S.H.Family Relationships Education Sustainability Health

“You miss 100 percent of the shots you never take.” ~ Wayne Gretzky

Store HoursMonday–Thursday • 8:00 a.m.–9:00 p.m.Friday & Saturday • 8:00 a.m.–8:00 p.m.

Sunday • 10:00 a.m.–8:00 p.m.Closed Sunday, April 8

Java DriveMonday–Saturday • 6:30 a.m.–8:00 p.m.

Sunday • 8:00 a.m.– 8:00 p.m.

PMS 390 C PMS 458 CPMS 167 CPMS 371 C

“During the asparagus season members are requested not to relieve themselves in the hatstand." ~ (alleged) sign at a British men’s club

Fresh asparagus is one of the true pleasures of Spring, prized for centuries as an aphrodisiac…it is left as an exercise for the reader to deduce why. The word asparagus is derived from a Greek word “sprout” or “shoot.” A member of the lily family, asparagus has been cultivated for more than two thousand years. Roman emperors were so fond of asparagus that they kept special boats for the purpose of fetching it. The sprightly sprouts came to America with the early colonists. By the time Euell Gibbons wrote his famous Stalking the Wild Asparagus, the plant had gone feral.

Asparagus can be started from seeds or from crowns. It takes three to four years from seed to first harvest; one or two if you plant crowns. A well-maintained asparagus patch will continue to produce for 15 to 20 years, with the spears gradually getting smaller. When purchasing, look for spears that have good color, with tightly closed, compact tips. Stalks should be fresh and almost glossy; avoid wilted or dry looking spears.

Asparagus is exceptionally rich in antioxidant nutrients and phytochemicals (phyto means “plant”), including vitamins A, C, and E, and folacin. It also contains more glutathione than any other fruit or vegetable. What’s glutathione? It has been shown to be one of the most potent anticarcinogens and antioxidants found within the body, helping in DNA repair, immune function, and metabolizing vitamins. To preserve all these magical benefits,

cook asparagus lightly; steaming is best, but it’s great baked or in stir-fries too. Raw, it is a crisply sweet delight, especially when very fresh. Don’t discard the trimmed ends! Peeling the tough outer layer renders them perfectly edible, especially when steamed and pureed for use in soups, creamed dishes or sauces. Or use them pureed or grated as a replacement for zucchini in bread or muffins.

There is another special thing about asparagus, but don’t continue reading unless you are not in polite company.

It is said that only God can make a tree. But only asparagus can make asparagus pee. Folks who eat asparagus for the first time may

experience an alarming moment on their next bathroom visit. The aroma of stale cabbage and rush hour exhaust fumes steaming up from the toilet bowl can send your bladder health alarm soaring into the red zone. This unfortunate aromatic side effect presumably comes from sulfur compounds generated when your body metabolizes asparagus. If you’re an avid asparagus fan who’s scratching your head in confusion right now, wondering what the heck I’m talking about because asparagus never makes your pee smell like rush hour, you have lots of company. About 78% (depending on which study) of survey respondents claimed they never got stinky pee after eating asparagus. It wasn’t until 1980 that some bright researchers finally thought to let their stinky participants whiff the pee of the non-stinky ones—thereby discovering that the difference was not the odor of the pee, but the genetic ability to smell it. Since then, new research indicates that some people may indeed not be afflicted with asparagus pee, but the percentage is very small and the research still uncertain. So if you’re sitting there smugly thinking, “My pee don’t stink,” I hate to be the one to break it to you but—actually, it most likely does. And you have a deficient nose.

For a tasty Asparagus recipe, turn to page 11.

WHEn IT COMEs TO Asparagus, nO OnE nOsE FOR suRE

by Charmaine Kinton

P A G E 3

sEAsOnALLY FRESH

Artist and writer Charmaine Kinton lives a modest lifestyle in the Upper Valley of Vermont. She works as a community outreach consultant and freelance writer. Reach her at ckinton@rocketmail.com.

P A G E 4

EXPERIEnCE THE TASTE by Patricia Miller

Saffron. Just the name conjures images of bustling Middle Eastern bazaars, fragrant bowls of golden-yellow rice dotted with raisins and almonds and monks in robes dyed the color of the sun.

Saffron is an ancient spice, dating back more than three millennia. Archaeologists on the island of Santorini have found Bronze Age frescoes depicting women gathering the vivid red stigmas from crocus flowers, which when dried, become saffron. The Romans loved saffron for its flavor, its brilliant dye pigments and medicinal qualities and carried the spice with them to the farthest reaches of the Empire. When the Black Death raged in Europe during the 14th Century, saffron-based medicines were in such demand that ships were pirated, sparking a saffron trade war.

Saffron is also the world’s most expensive spice. No surprise given that the delicate stigmas must be gathered from the purple crocus flowers by hand, and each flower produces only three stigmas! To glean one pound of dried saffron requires harvesting 50,000 to 75,000 flowers from

a field the size of a football field. It takes 14,000 stigmas for a single ounce. Although saffron crocus are grown on every continent except Antarctica, today Iran produces more than 90 percent of the world’s crop.

The stigmas, or threads, then are dried for use in foods and medicines. Saffron brings a pungent flavor and golden-yellow color to dishes ranging from risotto to paella to the Saffron Ginger Cake featured in this column. Luckily, since saffron is so pricey, a little goes a long way. Just before using saffron, crush the threads between your fingers to help them dissolve easier in liquids. Heating intensifies the flavor, which is why many recipes call for steeping the threads in hot water or lightly sautéing them first. Use saffron to season fish, seafood, rice, pasta, chicken or turkey, soups, stews, mashed potatoes and even cucumbers, along with both sweet and savory breads and cakes.

Unfortunately, saffron doesn’t have a long shelf life, so buy just what you need and store it tightly sealed in a cool, dark spot for up to six months. You’ll find it at Valley Natural Foods in Trail 6.

From ancient times, saffron has been valued for its medicinal qualities, particularly for relieving depression and aiding digestion. Researchers believe it also may slow macular degeneration and retinitis pigmentosa and may have antioxidant-like, cancer-suppressing benefits. Whether saffron is steeped for a tea or stirred into a dish, the medicinal effects appear to be the same.

You don’t have to travel to Iran to see saffron being grown and harvested. This spring, Valley Natural Foods will be growing and harvesting saffron in our teaching garden. You can follow its progress on our garden blog. If you’d like to know more, or where we purchase our bulbs, please contact our Community Relations Developer at community@valleynaturalfoods.com.

DEMO TAsTInG CALEnDAR

Monday, April 2 Budget Meal: Tomato and Cheese Strata 3:00-6:00 p.m.

Saturday, April 7 Juicing: Sunshine Smoothie 12:00-3:00 p.m.

Thursday, April 12 Raw Food Day: The Raw Dessert 3:00-6:00 p.m.

Saturday, April 14 Slow Cooker Veggie Lasagna 12:00-3:00 p.m.

Thursday, April 19 Gluten-Free Day: Cakes and Desserts 3:00-6:00 p.m.

Saturday, May 5 Juicing: Strawberry Shake 12:00-3:00 p.m.

Monday, May 7 Budget Meal: Creamed Chicken over Beans 3:00-6:00 p.m.

Thursday, May 10 Raw Food Demo: The Raw Almond Cookie 3:00-6:00 p.m.

Saturday, May 12 Tea with Mother and a 5-Layer Flat Belly Dessert 12:00-3:00 p.m.

Thursday, May 17 Gluten-Free Day: Let’s Have a Picnic 3:00-6:00 p.m.

2nd Tuesdays Fresh & Local Demo 11:00 a.m.-2:00 p.m.

For more food tips and tastes be sure to join us at our demo kiosk for free educational demonstrations in cooking, baking and juicing. In addition to the calendar listed here, you can check out our daily demos listed in the Co-op Calendar at www.valleynaturalfoods.com.

P A G E 5

Saffron Ginger Cake 15 grains saffron (1 big pinch)1 C. very hot water½ C. butter1 ½ C. sugar2 eggs2 Tbsp. fresh lemon juice½ tsp. fresh lemon zest2½ C. flour2 tsp. baking powder¼ tsp. salt2 C. craisins¼ C. candied ginger

Preheat oven to 350° F. Lightly spray a 9x13-inch baking pan with cooking spray. steep the saffron in hot water for 1 hour. Combine butter, sugar, eggs, lemon juice and zest and beat until creamy. sift together flour, baking powder and salt. Add flour mixture to butter mixture and stir until well blended. Add steeped saffron and its liquid to the batter. Mix in craisins. Pour batter into prepared pan and bake for 45-50 minutes.

Frost with vanilla frosting and sprinkle with lemon zest or dust the cake with powdered sugar before serving. For a pretty spring look, place a paper doily on the cake, place powdered sugar in a mesh sieve or tea ball and shake over the doily until well covered. Gently lift off the doily, leaving a lacy pattern on the cake.

Patricia Miller of Laughing Cat Communications is a communications consultant, food writer and long-time member of Cooperative Communicators Association. She’s based in Minneapolis and can be reached at patty@laughingcatonline.com.

COMMunITY nIGHT AT THE CO-OP: A PlATFoRm FoR HEAlTH EducATion

During Community night at the Co-op, excited wide-eyed children can be heard giggling and shouting as they dash throughout the trails of Valley natural Foods. What’s all this hurried excitement about?

Well, across the store there’s vegetable kefir dip, breakfast pigs in a blanket, root vegetables with orange juice, zucchini hummus and even seven-layer Mediterranean dip to try. These little eyes are also looking every which way, intent on finding as many varieties of squash as possible and identifying the pinkest fish in the seafood case to complete their scavenger hunt. Their willing hands can also be found deep in dirt as they learn about gardening in the classroom. To cap the evening off, laughter, chewing and fruitful conversations about the day is discovered in the co-op’s eating area as families come together to enjoy a healthy meal.

Families of four elementary schools, Westview, Northview, Sioux Trail and Gideon Pond, have the opportunity to participate in the Community Night at the Co-op program during school year 2011-2012. The night occurs every second and fourth Tuesday evening each month, September through May, from 5:00-7:00 p.m. Shoppers and members are also invited to participate in the night’s activities.

“Community Night at the Co-op is a fun evening for families where Valley Natural Foods educates them about healthy nutrition and exercise,” said Eileen

Johnson, an RN at Westview Elementary and Valley Natural Foods. “It’s ultimately a platform for health education that brings the community together.”

Progression toward the development of Community Night at the Co-op began because of Johnson’s lifelong passion for health and wellness promotion. She started by writing wellness articles in the school newsletter, which expanded to Westview holding healthy food events, and eventually culminated with implementing a 2010-2011 community night at Valley Natural Foods. The program’s success led to further expansion as three more schools were added during school year 2011-2012.

“The goal of the program is to help reduce the occurrence of obesity in children along with reducing each family’s lifetime risk of Type 2 diabetes,” said Johnson. “Increasing fruit and vegetable intake is connected with bringing the rate of obesity down.”

The Community Night at the Co-op program encourages kids to be open to trying different fruits, vegetables and healthy recipes. To achieve this, the evening includes lots of free food demonstrations, activities in the classroom, a scavenger hunt and a healthy, affordable meal served by the deli department.

“Valley Natural Foods offers lots of recipes on these evenings that are not hard to make,” said Johnson. “Sometimes parents are unsure of what they can do with kale and

P A G E 6

BuILDInG communiTYby Erin Edholm

P A G E 7

Continuing the discussion and description of the

cooperative principles during the International Year of

Cooperatives, we turn to the fourth principal: Autonomy

and Independence. The current principles were revised

in 1995 at the General Assembly of the International

Cooperative Alliance (ICA) in Manchester England. They

are now contained in the Statement on the Cooperative

Identity, together with a definition and a values statement.

The forth co-op principle, a new principle added in the

1995 revisions, states: “Cooperatives are autonomous,

self-help organizations controlled by their members. If they

enter into agreements with other organizations, including

governments, or raise capital from external sources, they

do so on terms that ensure democratic control by their

members and maintain their cooperative autonomy.”

It should be noted that, although the word

“independence” is used in the principle’s formal title, the

definition uses only the word “autonomous.” While both

words may be used interchangeably, the first meaning of

“autonomous” is “self-governing,” and it could be inferred

that that is the meaning the ICA meant to emphasize rather

than mere “independence,” that is, “free from influence

or control.” This self-governance vests in the co-op’s

member-owners (second principle), and the fourth principle

makes clear that this democratic self-governance is such

a fundamental part of cooperatives that it is not to be

surrendered for any reason. The member-owners exercise

their governance duty when they elect a board of directors

to carry out their decisions in the co-op’s operations.

Your board meets monthly to discuss and plan long-term

policies and strategies and review operations. Annually,

the board reports to the membership, reviewing the

year, discussing plans and requesting approval for future

projects when applicable. In this way, the board can

ensure the member-owners that there are no agreements

contemplated that could affect their control and the co-op’s

autonomy. The fourth principle is alive and well in our co-op.

DIRECT FROM THE BoARd

spinach. Community Night at the Co-op really offers ideas for how to prepare these foods in ways kids will like.”

Northview Elementary RN, Sue Hannasch agrees that recipes are key for parents.

“The recipes are the tools that parents need to feed their families healthy things,” she adds. “The evening’s taste-testing also goes over well. It is an easy way to have your child taste something without having to buy a big box of something. If your child tastes it and like its, you are probably more inclined to buy the item.”

This program takes bringing the community together even further by acting as a fundraiser for the schools. Every month Valley Natural Foods donates $200 to each school and encourages shoppers and families to get involved, too. Anytime families, members or any customer shops at Valley Natural Foods, they can vote for their favorite school by placing their receipt in a collection box labeled with the school’s name (located beyond the checkout area). The school with the highest number of receipts in their box at the end of the year will win an additional amount of

money—just over $1000 dollars.

“At Westview the money is used in lots of different ways to promote family wellness, fitness and nutrition,” said Johnson. “We give it to families that are in need, whether it be to buy food or helping them get to the dentist. Part of the money last year went toward t-shirts that were purchased for our annual Fun Run at the school. This year the money will help fifth-graders teach first-graders about a healthy breakfast. ”

Although family schedules are jam-packed these days, with kids in sports or other activities or even both parents working long hours, both Hannasch and Johnson agree that commitment to a healthy lifestyle must be a priority.

“Healthy kids are better learners and happier people,” said Hannasch. “I mean, if you don’t have your health, it is going to be hard to meet your

other goals. By teaching kids at a young age the importance of it will help them lead a longer, healthier life. Everyone will agree that it is all about making it happen or committing to it.”

Members are welcome

to contact us at

board@valleynaturalfoods.com

by Susan Budigphotos by Kim Dvorak

Banana bread, banana splits, bananas straight from the peel, banana mashed for the baby, banana muffins with nuts, and sliced on morning cereal; the list keeps going: don’t forget the smoothies and pudding, too!

Bananas, as an edible commodity, are sold more than any other fruit worldwide. Its importance as a food crop ranks after rice, wheat and corn. Unique to crop production of bananas, however, is that their growth is exclusive to the tropics.

Scott Patterson, Midwest sales manager and worker-owner at Equal Exchange, which supplies Valley Natural Foods with bananas, said, “The crazy part of bananas is the difficulty in obtaining a nice, yellow banana. It’s an amazing feat to orchestrate.”

Whereas some fruits and vegetables are allowed to ripen on the vine or branch or in the dirt, bananas have their own requirements in order to appear appealing when a customer picks up a bunch of the fruit from the shelf.

“The whole thing is driven by the challenge of moving a lot of fruit at one time and appearing at the store in the right color and ripeness stage,” explained Patterson. The fruit, in this case, travels 4000 miles from Peru to Minnesota before landing in the customer’s cart. Those are a lot of miles for a product usually placed at the top of the grocery bag so it won’t bruise. Kim Dvorak, produce manager at Valley Natural Foods, said, “I feel we have freshest [product].”

P A G E 8

COOPERATIVE PRoFilE

Equal Exchange Bananas

In fact, her commitment to quality produce supersedes profit, “We’ll take a loss if we have to [in order to] have fresh produce.”The banana industry is dominated worldwide by only a few companies: Chiquita, Del Monte, Dole and Fyffes. Equal Exchange enters the market as a middleman, but takes the sting out of that term by working with both ends of the equation, the farmer and the retailer, to create equitable partnerships.

“Generally a middleman wouldn’t work like we do, they’d just take a cut,” said Patterson. “We are taking risk. We’re paying more than other folks. We’re doing the hard work to help the farmer [and the co-op] grow their business.” Dvorak agreed with Patterson’s understanding of how the triangle of relationship works. Partnering with Equal Exchange adds a humanitarian dimension to an otherwise financial transaction.

“Another huge difference is you’re actually helping an economy,” said Dvorak. “The little person it’s going back to is what a co-op is all about.” By spending about 33 cents on each banana instead of 19 cents, which is tacking on 70 pennies to most grocery bills, Valley Natural Foods customers are

“helping a community, maybe not a local community, but not a corporation,” emphasizes Dvorak.

Patterson’s words emphatically and graphically make the same point, “Ninety-nine percent of Dole bananas come from plantations. Who controls the money? Who has the power? What are you supporting with your dollar?” Patterson indicts. “A colonial legacy? Or

a model that’s trying to empower farmers to improve their own lives?”Last year, Dvorak traveled to Peru to fully understand the journey of a banana, an experience she found eye-opening. “I wouldn’t trade that experience for anything,” she said.

While on her exploratory trip, she discovered that the amount of work devoted by these Peruvian small-farm owners and the money they received in exchange for their product was very unequal. “Things aren’t fair in Peru,” she realized.

“By purchasing Fair Trade,” however, Dvorak knows that the farmers are “getting a little extra, a security blanket. Fair Trade tries to bring in security to their farms.” She added, “These people live very humbly.”The mission of Valley Natural Foods finds an echo with the goals of Equal Exchange. Both businesses seek

P A G E 9

“WE’LL TAKE A LOSS IF WE HAVE TO [IN ORDER TO] HAVE FRESH PRODUCE.”

P A G E 10

community building as a common objective. Concern for community is a cooperative principle.

Beyond the politics of banana production, we have a little, green banana that grows seemingly upside down in that it grows with its end pointing up to the sun instead of hanging down like other fruits that grow on trees.

Bananas plants, for all their size—they can reach heights of nearly 25 feet—are not trees, but a flowering herbaceous plant. Many of the roughly one thousand varieties are allowed to ripen on the stem, which can be yellow, red, or purple at maturity. However those destined for export are harvested weeks before they appear in the store and are definitely green as a US dollar bill.

In fact, the reason bananas are picked prior to ripening has a lot to do with the dollar bill. Because they are so perishable, the time it takes to harvest, transport—often to several locations before final destination—and wait on the store shelf exceeds the amount of time it takes the banana to ripen on its own, cut off its stem and shipped.

Left to its own resources, bananas produce ethylene gas as a ripening agent. However, once harvested as a green banana, the fruit travels through baths, refrigeration and an assortment of trucks, including a chamber where it is gassed with ethylene before it is marked with a sticker and put out for sale.

The modest banana wields a lot of weight as an essential food commodity. Equal Exchange and Valley Natural Foods want to make sure some of that weight goes to the farmer who produces the food. For less than a buck, a consumer at the grocery store can join in making a difference.

Dan Yavner, retired faculty at the University of Minnesota Carlson School of Management, explained, “The benefit to the farmer through greater purchasing power far outweighs the cost to the consumer of an extra buck.” In other words, the dollar in the pocket of an American consumer makes little difference compared to the same dollar in the pocket of a Peruvian farmer where the difference can be huge.

The triangle relationship between Equal Exchange, banana farmer, and Valley Natural Foods is all about partnership and empowerment. “We’re trying to create a market for them so that they have their own power,” said Patterson. “If you think folks deserve a fair shake, there’s only one choice.”

There is always a seasonal array of local color at Valley Natural Foods. This time of year, look for:

P A G E 11

unCOMMOnLY Good

Castle Rock Organic Farms Variety of Raw Cheddar Cheeses

LaBore Farms Watercress

Green Earth GrowersBedding Plants

Seven Sundays Variety of Muesli

Sturdiwheat Pancake Mix

C3 Seed Creations Wild Bird Treats

Down in the Valley natural Ham from Hidden stream Farm

Down in the Valley Bakehouse Gluten-Free Pizza Crust

Valley Natural Foods Deli Freshly-baked Caramel and Cinnamon Rolls

2 C. vegetable stock plus 1 C. water

2 Tbsp. shallots, minced

2 cloves garlic, minced

4 C. fresh asparagus, chopped

4 Tbsp. butter

4 Tbsp. organic unbleached flour

1 pint Organic Valley heavy

whipping cream

2 Tbsp. fresh chives

Place vegetable stock and water in a medium saucepan along with the shallots and garlic. Bring to a simmer. Add the asparagus. Cook until asparagus is bright green, about 2 minutes. Puree in a food processor or blender. In saucepan, melt the butter. Whisk in the flour. Season with salt and pepper, cook until bubbly about 2 minutes. Whisk in the heavy whipping cream and the asparagus puree. Heat, stirring often until soup is smooth and slightly thickened. Garnish with minced chives.

aSPaRaGuS BISquE

How often do we ask that question when we are watching our children running around the house or out on the soccer field, or watching our teenagers stay up until two in the morning to finish homework after two hours of athletic practice?

What is often our first clue that they are not feeling well? That energy suddenly seems to melt away and fatigue, headaches, lethargy, muscular aches and pains, loss of appetite, poor athletic endurance or performance, or even signs of illness may take its place.

There are many things we can do to help our children and teenagers maintain a healthy energetic state, but first let us think about how the body creates energy. Every cell in the body contains mitochondria, the powerhouse of the cell that

takes the nutrients we consume and turns them into “packages” of energy called ATP. The body uses this ATP to run every body function, from movement in muscle to running the immune system and the brain. Protein, carbohydrates and fats in our diet all play their part in the creation of energy in these mitochondria. Healthy lifestyle habits also make it much easier for the body to create the ATP and conserve energy for the activities our kids really want to do.

Eat foods rich in Vitamin B

•The energy cycle of the cell depends on certain B vitamins to run smoothly. These B vitamins can be found in dark green leafy vegetables (like spinach, kale and romaine) and fresh meats. Whole grains also contain a nice amount of vitamin B.

Choose five or more fruits and vegetables each day

•Fresh vegetables and fruits provide enzymes that act as sparks to trigger many of the biochemical reactions that create energy in the cell.

•Vegetables and fruits contain the antioxidants that clean up the garbage or toxic waste created after the cell makes the energy packages.

Children and adolescents need 8-10 hours of sleep per night

•Nighttime is when the body does all its repair work and energy organs like the adrenal glands and the thyroid “need their beauty sleep.”

The best breakfast for children is NOT doughnuts and Coke!

•For the most energy all day, children do best if their blood sugar remains steady all day long.

•Healthy proteins in the morning supply amino acids for brain chemistry and help to keep blood sugar steady. Consider including eggs, yogurt, non-nitrate turkey sausage or bacon, nut butter, beans, a protein shake; or even try a bean or chicken soup on a cold morning!

Keep the grains your children eat whole and low in sweeteners

•Add fruit and nuts to whole grain cooked oatmeal.

•Cook whole grain pasta, brown rice or quinoa for a side dish.

•Make sure their bread is whole grain and supplies at least 4-5 grams of fiber.

•Bake healthy muffins using whole grains and add nuts, dried fruit, wheat germ or shredded carrots and zucchini.

Healthy snacks are also key for keeping energy reserves high, but choose as a family which snacks will be available!

•Fruit and cheese kabobs

•Fresh trail mix

•Fruits and veggies

•String cheese

•Apple slices and nut butter

•Grilled cheese on whole grain bread

And, finally, you will need to follow the same guidelines so you can keep up with them!

Eileen Johnson, Rn on staff at Valley natural Foods can be reached directly at ejohnson@valleynaturalfoods.com. she offers free 20-minute wellness consultations. You can check her availability or schedule a visit by calling customer service at 952-891-1212, #221.

by Eileen Johnson, RN

P A G E 12

sEEKInG WEllnESS

WHERE DO THEY GET ALL THAT Energy?

by Gary Johnson

P A G E 13

GARDEN SuCCESS

OCCuPY YOuR GARDEn AnD GEnERATE A HARVEsT OF FREsH VEGETABLEs ALL suMMER LOnG.

The winter that wasn’t has now moved into the history books, remembered only for its lack of bitter cold temperatures and utter absence of snow cover. The usually frigid month of January hardly offered a gardener’s respite, offering no excuses to while away a few cozy, hours with the seed catalogs. It was as if the spring season has overrun the winter’s shorter days.

Spring temperatures and lengthening daylight are now slowly warming the soil causing the emergence of flowers, blooms and gardening shoes. Freshly renewed plants are offering their spring colors, new fragrances and the audible buzzing of bees.

The display rack for High Mowing Organic Seeds Company is up in the produce department, offering gardeners a variety of vegetable seeds. Early and mid-season planting gives gardeners additional opportunities for success.

Early season means planting seeds so that they germinate near the last frost, early to mid-May; harvesting is mid-June to early July. Some of the early or cool season crops include kale, broccoli, lettuce, cabbage, onions, Brussels sprouts, carrots, collard greens, beets, chard and radishes.

Sweet corn can be planted early in June, or when soil temperature have reached 55°F and then staggered every 10 to 14 days. Plants will then mature (70 to 85 days) at different times (every 10 to 14 days), providing several times when fresh corn can be harvested. Be sure to give this heavy feeder good space and good soil with good organic matter for nutrients to grow in.

Mid-season planting is middle to late June so the new sprouts get a chance to establish growth prior to the summer’s warmer temperatures. Mid season harvest takes place mid July to early August. Mid-season or warm season crops are most of the standard garden crops in Minnesota, including beans, okra, celery, cucumbers, egg plant, peppers, cabbage (again), kale (again), melon, pumpkin and squash.

Late season planting is August to early September with harvest from October to the last frost. These include spinach, radish, lettuce, chard, and kale.

Beginning mid April (weather depending) a wide variety of vegetable and herb bedding plants will be available.

Early season items that are able to withstand cooler temperatures are Brussels sprouts, broccoli, cauliflower, red and green cabbage. In early to mid May (again weather depending) look for peppers—both sweet and hot, some heirloom, summer and winter squash, egg plant, leeks, onions, scallions, collards, chard and more than one variety of kale.

An additional feature of the co-op’s efforts this year will be demonstration container gardens outside the store. Gardeners will be planting and maintaining similar crops at the same time as planting is taking place in your garden.

Check the co-op’s education calendar for classes taught by garden educators Kristi and Mike Pursell. They are offering four sessions of interest to beginning and master gardeners. Good food comes from good soil, which is one of their classes. Seeds that germinate are also important, seed saving is a topic that might seem early, but should put our planting efforts into perspective. Cooking with herbs and edible flowers and weeds round out the offerings. Also on the calendar are a wide variety of informative and delicious food preparation classes presented by Loris Sofia Gregory, so once you have grown your vegetables you will know common and unique ways to eat healthy.

So if you are feeling lucky and are willing to risk a little cash and time April might be the time for you, or if a little more cautious, mid to late May might be your selected start date to occupy your garden.

EvEry Day iS Earth Day!Eco-Tour at the co-op

Find out just how green Valley Natural Foods is each and every day. Discover earth saving measures the co-op is taking to be a sustainable business. Tour the co-op’s gardens and learn about our connection to the community food system.

April 17 at 10:00-11:00 a.m.April 19 at 4:00-5:00 p.m.

FREE REuSaBLE BaGBe one of the first 100 shoppers on Earth Day (April 22) and receive a free reusable shopping bag.

ByOMBring your own mug on Earth Day (April 22) to the deli and receive a free cup of shade-grown brewed coffee.

P A G E 14

Funding Pink FOR ONE OF OuR OwNBeginning April 1, Valley natural Foods will sell $5 bags of wellness products as a fundraiser for naomi Lundberg, our wellness manager. she is courageously embarking upon her battle against breast cancer. As you know, cancer crosses all boundaries and it has crossed into the midst of our co-op. Help us raise funds for naomi along with providing product for the 360 Communities Burnsville Food shelf. The bags sold during this fundraiser will all go to the food shelf, providing much needed health and beauty items.

P A G E 15

SuPPoRT A HEAlTHY EconomY – sHOP AnD usE LOCAL BusInEssEs!

Why would you want to eat anything else?

Look for the label now available at Valley Natural Foods

It's That Good!

COME GROW WITH us! Go to valleynaturalfoods.com and look for the

Career Opportunities link.

Co+op Deals, Member Deals and online coupons can all be viewed at: www.valleynaturalfoods.com/specials.shtml.

“Because I work with individuals who share my passion for a healthy lifestyle as well as leaving the world a better place for our next generation. I am also thankful my job offers me the opportunity to exercise so many of my interests and the ability to learn something new on a weekly basis!”

-Naomi L.Wellness Manager

WHY I LIkE tO wORk HERE:

Online coupons updated every other Wednesday:

www.valleynaturalfoods.com/coupons.cgi

cliP And

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