Are You Eligible for Member Discounts? Learn More Inside!

Transcription

FREE | JANUARY FEBRUARY MARCH 2014| VOL 77 | NO 1
CO-OP NEWS
Are You Eligible for Member
Discounts? Learn More Inside!
co-op news | jan feb march 2014 | page 1
INSIDE: THE PLAN FOR 2014 | BYLAWS | GOOD BOOKS FOR COOKS | CASSEROLES | COMMUNITY PARTNERS | LOTS MORE
table of contents
WHAT’S
INSIDE
The Co-op News is a publication of the Hanover Consumer
Cooperative Society. Copyright 2014. All rights reserved.
Permission to reproduce any part of this publication may be
granted at the discretion of the editor. Send inquiries to:
P. O. Box 633
Hanover, NH 03755.
Web Addresses
http://www.coopfoodstore.coop
http://www.facebook.com/coopfoodstores
http://www.twitter.com/coopfoodstores
Board of Directors
President: Kay Litten; Vice-President: Margaret Drye;
Treasurer: Zeb Mushlin; Secretary: Wynne Washburn
Balkcom; Martha Graber; Tricia Groff; Tyler A. Kurasek; John
Rosenquest; Susan Sanzone Fauver
Board Administrator
GM REPORT: THE PLAN FOR 2014
3
BOARD REPORT: WHAT’S A SKU TO YOU?
4
AT THE CO-OP: HAVEN FOOD DRIVE, THE
KING AWARD, GARDEN UPDATE,
FEDCO UPDATE, BRING BACK THE SACK,
CO-OP CLASSES 6-11
SPECIAL SECTION: MEMBERSHIP
NEW DISCOUNTS! 12
MEMBER BENEFITS13
BYLAWS UPDATE14-15
HOW DO BYLAWS CHANGES
AFFECT YOU?16
MAJOR CHANGES IN VOTING 17
THE GOODNESS OF BEING
A CO-OP MEMBER18-19
SUSTAINABILITY REPORT20
GOOD BOOKS FOR COOKS
21-23
CASSEROLES24-26
SUPPLEMENTS AND FOODS FOR
COLDS AND FLU27-29
COMMUNITY PARTNERS30-31
ARE YOU A CO-OP MEMBER?
32
Genie Braasch
Management Team
Terry Appleby, General Manager; Tony Alongi, Director of
Finance; Bruce Follett, Merchandising Director; Paul Lambe,
Professional Development Manager; Steve Miller, Food Store
Manager, Hanover; Cathy Moloney, Food Store Manager,
White River Junction; Rosemary Fifield, Education Director;
Robert Kazakiewich, Food Store Manager, Lebanon; Loretta
Land, Human Resource Director; Tony White, Operations
Director; Allan Reetz, Communications Director
Statement of Cooperative Identity
A cooperative is an autonomous association of persons united
voluntarily to meet their common economic, social, and
cultural needs and aspirations through a jointly-owned and
democratically-controlled enterprise.
Values
Cooperatives are based on the values of self-help, selfresponsibility, democracy, equality, equity, and solidarity.
In the tradition of their founders, cooperative members
believe in the ethical values of honesty, openness, social
responsibility, and caring for others.
Principles
1.
2.
3.
4.
5.
6.
7.
Voluntary and Open Membership
Democratic Member Control
Member Economic Participation
Autonomy and Independence
Education, Training, and Information
Cooperation Among Cooperatives
Concern for Community
Editorial Staff
Rosemary Fifield (editor), Mary Choate,
Ken Davis, Amanda Charland
Graphic design: Ken Davis
Photography: Erika Gavin, Allan Reetz
Confidentiality
The Co-op protects the confidentiality of information collected
for membership purposes. Questions and concerns about the
application of this policy should be directed to the Co-op’s
general manager.
Store Hours
Hanover: 8 a.m.–8 p.m. daily
Lebanon: 7 a.m.–9 p.m. daily
White River Junction: 7 a.m.–8 p.m. daily
Co-op Market: Mon-Fri: 6 a.m. to 8 p.m., Saturday and
Sunday 8 a.m. to 8 p.m.
Service Center Hours
COMING SOON
Members, the Co-op Annual Meeting will be held Saturday, April 5, at the Black
Center in Hanover, New Hampshire! Stay tuned to our website at coopfoodstore.
coop/calendar for dates, times, and other information about voting, store
closings, Board Meetings, special events, classes, and more!
Unattended pump hours: daily, 6 a.m. to 10 p.m., credit and
debit only; attended pump hours: Monday-Friday, 7 a.m. to 5
p.m., Saturday and Sunday, 8 a.m. to 5 p.m.
Mechanics on duty: Monday-Friday, 8 a.m. to 4:30 p.m.,
Saturdays 8 a.m. to noon for select repair work
Phone & Email
Hanover and Lebanon Food Stores: 603-643-2667
Park Street Service Center: 603-643-6650
Co-op Market: 603-643-2725
White River Junction Food Store: 802-295-3400
e: [email protected]
general manager’s report
THE PLAN
FOR 2014
by Terry Appleby
Two thousand fourteen should be
an interesting year at the Co-op.
Last year, management and the
Board of Directors spent a good
deal of time and effort on the
bylaws of the Co-op in an attempt
to get them revised in a way
that will help us move forward
in the future. Members voted
affirmatively by a wide margin to approve the Bylaws.
Thank you for that vote, and for your participation
in the process, whether you voted for or against. The
democratic process is at the heart of our cooperative
identity, and member participation is vital.
New! Member Discounts at the Registers
The biggest change to the bylaws was a provision to
create a new class of stock that will allow the Board to
bring more capital into the Co-op for needed projects. As
a way of balancing the accumulation of capital through
class B shares, management has a plan to offer more
discounts to members through periodic promotions.
Those promotions will come in the form of memberonly sales on a number of products each month, and on
occasional Member Appreciation discount days. These
benefits will be advertised and will be available to all
shoppers who fit the new definition of member—those
who have a fully paid membership of ten shares in the
Co-op. We are excited to begin these programs in early
2014 and look forward to seeing you in the stores.
Hanover Store Remodel
Another important part of the plan for 2014 is the
long-awaited remodel of the Hanover store. For those
members who regularly shop that store, it is apparent the
building is tired. The last major renovation project at the
store was 20 years ago and even that did not address all
the deficiencies at the time. A thorough inspection and
evaluation of the building by architects and engineers
done in 2013 identified several areas in serious need
of attention. We are currently working closely with
them to draft a plan and budget to present to the Board
and membership for approval to move ahead with the
project.
The Hanover store remodel is intended to address
a number of issues. First, the building itself needs
upgrading. The main floor needs shoring up; the major
heating, cooling, and lighting systems need replacing;
and the exterior of the building needs to be insulated.
Second, the refrigeration system is reaching the end of
its useful life, and we are experiencing more frequent
problems in that area. Replacing the refrigeration will
have a number of benefits, not the least of which are
environmental, as new equipment will use significantly
less electricity to run and have far fewer refrigerant
leaks. Finally, the store needs to be upgraded, and
probably expanded, to keep up with the changing tastes
and buying patterns of our members.
We will be refining the plans over the next few months
for presentation to the Board and membership. We
anticipate that this will be an expensive project due to
the extensive nature of the need and due to the fact we
will want to keep the store open as the remodel proceeds.
Our intention is to keep you informed about the progress
of planning so that you can make informed decisions
about the plan. I look forward to speaking with you
about this exciting development!
the board report
WHAT’S A
SKU TO YOU?
When I first heard about SKU reductions, I was panicked. Would some of my favorite items turn out to be
slow movers and be moved off the Co-op shelves? Probably, but I have become reconciled and you should,
too. If something you love goes away, you can put in a special order.
by Kay Litten
President
A “SKU” is a unique
identification number
assigned to each product sold
at the Co-op (or any other
store). SKU means “stockkeeping unit,” and it is what
is scanned at the register to
determine the price you pay
for the item and tells the store management that one of
whatever item you have bought has left the shelves of
the store. You can see how helpful that would be for
inventory purposes. Within a product line, there are
many SKUs. For instance, Heinz Ketchup is a very
popular item, and it comes in six sizes. Each size has
its own SKU.
We, as Co-op customers, are interested in SKUs
because the store is constantly pruning some SKUs
out of the system and, even more frequently, adding
additional SKUs for new products. You can imagine
that with all of the new products, the stores cannot
possibly add some without deleting others. This means
that some products or some sizes of your favorite
products might be moved off the Co-op’s shelves.
When I first heard about SKU reductions, I was
panicked. Would some of my favorite items turn out to
be slow movers and be moved off the Co-op shelves?
Probably, but I have become reconciled and you
should, too. If something you love goes away, you can
put in a special order. But don’t look for the one-pound
box of Domino Superfine Sugar anymore; Domino has
stopped packaging this sugar in the one-pound box
and offers it only in a twelve-ounce re-sealable plastic
bottle!
One of the reasons I have become reconciled to the
possible disappearance of some of the items I regularly
buy is that on a recent Saturday I heard a Ted Talk
on NPR by Barry Schwartz. He is the author of The
Paradox of Choice: Why More is Less, and How the
Culture of Abundance Robs Us of Satisfaction. Barry
Schwartz tells of going to buy a new pair of jeans for
the first time in many years. Beyond the size, he was
asked many questions about his preferences in jeans,
the lowdown
on the sku
We, as Co-op customers, are interested
in SKUs because the store is constantly
pruning some SKUs out of the system
and, even more frequently, adding
additional SKUs for new products. You
can imagine that with all of the new
products, the stores cannot possibly
add some without deleting others. This
means that some products or some
sizes of your favorite products might be
moved off the Co-op’s shelves.
and, stupefied, he replied that he just wanted plain old
comfortable jeans like the ones he was wearing.
Now, you know already that those jeans are no
longer available. He spent more than an hour trying
on many styles and deliberating over which jeans
to buy. He finally made a choice, and he admits that
the new jeans were superior in fit and style to his
old jeans. But, he was not happy because he fretted
for considerable time over whether, with all of the
options he had been shown, he had chosen the best.
He would always wonder if another style would have
pleased him more. Hence, his observation that too
much choice causes us distress, and we waste time
making our choices.
I can totally identify with this dilemma. I adore ice
cream, but when we stop for an ice cream cone at a
stand or store offering 50 flavors, after pondering the
options, I invariably choose something which sounds
very interesting, but it usually ends up pleasing
me far less than one of my favorites—chocolate,
butter pecan, black raspberry, or coffee—would
have. Hence, the wide range of choices reduced my
satisfaction. And isn’t it easier to order a white shirt
on the phone or online than it is to choose from the
endless possibilities in a big department store?
Let me offer you several examples of why it is
important for the Co-op Food Stores to limit the
number of SKUs on the shelves. We have:
435
257
23
43
334
103
10
SKUs of teas (bulk not included)
SKUs of salad dressings
SKUs of Italian Salad Dressing alone
SKUs of honey
SKUs of cold cereals
SKUs of mustards
SKUs of Whoopie Pies
Why would we ever need so many choices? I shall
ever be in Barry Schwartz’s debt for convincing me
that less is more (satisfaction). Thank you, Barry!
coopfoodstore.coop/board
at the co-op
THE HAVEN FOOD DRIVE
NEEDS YOU
Support the Haven Food Drive this February! Our goal this year is to collect 4,000
pounds of non-perishable food. Special shelf tags with The Haven Food Drive logo
will direct our Hanover store shoppers to items that are needed the most. Shoppers
at all Co-op locations can make a cash donation to the food drive at the check-out
counter through our Community Partner of the Month program. Your donations will
be used to purchase products by the case.
at the co-op
HELP THE CO-OP
HELP THE HAVEN
The Upper Valley Haven— located in White River Junction, Vermont— offers a
variety of services to Upper Valley residents who need a helping hand, including
shelter, education, support, and emergency food provisions. That’s where you and
the annual Co-op Haven Food Drive come in.
Charitable giving during the holidays is a wonderful
thing, but, unfortunately, the need doesn’t end when
the holidays do. This year, as a continued result of
local destruction by Hurricane Irene two years ago,
more people are in need of help than ever before. Add
to that the lingering effects of a tough economy, and
food shelves know no season.
As it has for the past 24 years, this February the
Co-op will partner with the Upper Valley Haven to
sponsor our annual Haven Food Drive. At this time
of year, winter heating bills are often at their highest
and families struggle with a stack of bills on their
table, wondering whether to pay the heat or buy food,
because there isn’t enough money for both.
The Upper Valley Haven—located in White River
Junction, Vermont—offers a variety of services to
Upper Valley residents who need a helping hand,
including emergency food provisions. That’s where
you and the Food Drive come in.
Special shelf tags with The Haven Food Drive logo
direct our Hanover store shoppers to items that are
needed the most. And shoppers at all Co-op locations
can make a cash donation to the food drive at the
check-out counter through our Community Partner of
the Month program. Your donations will be used to
purchase products by the case.
Our goal this year is to collect 4,000 pounds of nonperishable food, including items such as canned stews,
hearty soups, tuna fish, canned fruits and vegetables,
peanut butter, and cold cereal. It’s always a lofty goal
and even more challenging when economic conditions
are tough. But you can help us make it happen!
Volunteers Needed
Every year, a key component of the success of the
Haven Food Drive is our volunteers! Each year we
depend on volunteers to box, weigh, and deliver food
to The Haven from the Hanover store. This activity
takes place at the volunteers’ convenience between
8:00 a.m. and 3:00 p.m. on Mondays, Wednesdays,
and Fridays in February. Ideally, volunteers make
a commitment to the four occurrences of one of
those days. However, if this is not possible, consider
offering your assistance as a substitute or a one-time
volunteer. For more information, or to sign up, contact
Michele Jordan by January 18th at (603) 640-6323 or
send her an email at [email protected].
at the co-op
KING AWARD
THE ALLEN AND NAN KING
AWARD FOR SERVICE TO
THE COMMUNITY
by Ken Davis
Co-op Member Name:
What does this person do to positively affect the
sustainable development of our community?
I wish I had known them. I wish I had heard their
legendary speeches or had seen them in action at a
Co-op Board meeting or had felt their collective and
remarkable presence of character that even a tattered
old photograph seems to convey.
Allen and Nan King were long-time Co-op members,
Board members, and community volunteers whose
contributions to the Co-op have left a lasting legacy
to this day. And each year the King Award recognizes
the achievements of a Co-op member who, like Allen
and Nan, demonstrates the ideals embodied in the
Cooperative Principle “Concern for Community.”
Nominate a Special Co-op Member!
You can submit your nomination online or use the
form at right. Please attach additional sheets if
necessary! Nominations can be submitted:
•
•
•
•
Who benefits most from this individual’s efforts, and
how do they benefit?
online: coopfoodstore.coop
by email: [email protected]
by U.S. mail: King Award, PO Box 633,
Hanover, NH 03755
by drop-off: at any Co-op Food Store Service
Desk
Nominations are due by the end of the business
day on February 10, 2014. The recipient will be
announced at the Co-op’s Annual Meeting on April
5, 2014, and honored with a donation of $500 to the
charity of his or her choice.
Nominated By:
Co-op Member #:
at the co-op
GARDEN
UPDATE
One of the many benefits of Co-op
membership is the opportunity to rent a
garden plot for the summer. The Co-op’s
Community Garden is located on Route 5
in Norwich, Vermont, next to the Farmer’s
Market. We still have a few garden plots
remaining for Summer 2014. Full-sized plots
(approximately 20 feet by 20 feet) rent for
$30; half-sized for $15. The rental fee covers
maintenance costs and the pumping of on-site
water from the adjacent wetland.
A security deposit equal to the rental fee
for the plot is required. The deposit will be
returned if the plot is cleared of all stakes,
markers, and other non-plant debris in early
fall. To enter the drawing for the remaining
2014 plots, please send two checks for either
$30 (full plot) or $15 (half plot) made out to
“Co-op Food Stores” along with your contact
information to:
Michele Jordan, Member Services
Coordinator
Hanover Co-op
P.O. Box 633
Hanover, NH 03755
so they are received on or before March 1,
2014. Winners will be notified by phone or
e-mail during early March. If there are more
requests than plots available, a waiting list
will be established.
Checks will be returned to those who do
not get a plot. If you have further questions,
contact Michele at (603) 640-6323 or email
[email protected].
FEDCO ORDERS
DUE JAN. 20
Co-op members with 10 shares or more receive a 20
percent discount on seeds and 15 percent discount on
organic gardening supplies through our annual group
order to Fedco. Fedco sells vegetable, flower, and herb
seeds selected for their ability to grow well in northern
New England. Organic Growers Supply, a division
of Fedco, offers gardening books, tools, cover crop
seeds, compost starter, organic fertilizer, and more.
Because Fedco does not have an individual owner or
beneficiary, profit is not its primary goal. Consumers
own 60 percent of the cooperative and worker
members 40 percent. Consumer and worker members
share proportionately in the cooperative’s profits.
Take advantage of being a Co-op member and take
part in this unique cooperative partnership! Catalogs
and the Co-op’s special ordering information are
available in the Hanover and Lebanon food stores.
Deadline for the group order is January 20, 2014.
at the co-op
CHANGES TO BRING
BACK THE SACK!
Starting in April, 2014, the Co-op’s Bring Back the
Sack program will offer participants greater chances
of winning a Co-op Shopping Spree!
Four times a year, we will draw ten winners of gift
cards worth $100 each. The names and home towns
of the winners will be posted on the Co-op’s website,
coopfoodstore.coop.
Want To Enter?
It’s easy! To enter, a shopper must have a fully
punched Bring Back the Sack card, representing
twenty bags they provided for packing their groceries
on shopping trips to the Co-op. Simple as that.
Ask for Your Card
The next time you bring your own bags while
shopping, ask the cashier for one of our “Bring
Back the Sack” cards. Each card has twenty spots
representing twenty bags. The cashier will punch your
card once for each of your bags used while bagging
your groceries. When you have reused twenty bags,
your card will be full, and you can put it into our raffle
bin. The more times you provide your own bags, the
more cards you can fill and add to the pot, thereby
increasing your odds of winning!
Is there a Catch?
Nope! Cards have no time limit. If you don’t complete
a card in time for the January drawing, drop it off for
one of the subsequent ones. After each drawing, the
pot will be emptied and the previous three months’
cards destroyed. Your odds of winning will be
determined by the number of cards you enter and the
number of cards entered overall during each quarter.
at the co-op
CO-OP
CLASSES
ARE BACK!
(603) 643-2667. Online registration is coming soon!
Cooking classes are a popular Co-op tradition, and
our cooking class program is now better than ever!
Co-op Chef Eli Morse and his fellow top-notch
instructors make learning easy and fun, and it’s a great
opportunity to socialize with your fellow foodies and
cooperators, too!
Look for the monthly class schedule in stores or
at coopfoodstore.coop/classes. All classes include
extensive samples or a meal, so come to class
prepared to learn and eat! Unless otherwise indicated,
all classes are located in our beautiful new Co-op
Culinary Learning Center located at the Lebanon Coop Food Store in Centerra Marketplace in Lebanon,
New Hampshire.
Registration and Payment
Register and pay for the class in person at either the
Hanover or Lebanon Service Desk or by phone at
Payment is expected when you register and will
confirm your place in the class. You will receive a full
refund if the Co-op has to cancel class due to weather,
instructor illness, or other unexpected circumstances,
or if you cancel with our Service Desk staff at least
five full days before the class takes place. (Please
note: member prices apply only to fully vested Co-op
Members who own at least 10 shares.)
class fans, get
updates by email
Want to be among the first to hear of
new classes or other developments in
our class program? Join our e-mail list!
You can opt out anytime, and we won’t
give your contact info to third-party
scallywags, no matter what. To sign up,
go to coopfoodstore.coop/enews or email
us at [email protected] and
we’ll take care of it for you.
special section: membership
NEW DISCOUNTS!
DON’T MISS OUT ON SPECIAL
MEMBER DISCOUNTS AT THE
REGISTER!
The Co-op is pleased to announce the introduction
of two new in-store discount programs only for
Members—Special Member Pricing and Member
Discount Days!
To be eligible for these discounts, your membership
must own at least ten (10) Co-op shares. If you own
fewer than ten shares, you are a Subscriber, not a
Member. You can purchase the necessary shares
to reach ten at the Service Desks in our Hanover,
Lebanon, and White River Junction food stores.
Approved Cardholders from a Member household will
automatically receive the same Member benefits as the
person named on the membership. (See next page for
more information.)
You Must Present Your Card
Discounts given at the registers require you to present
your Co-op membership card. Reciting your number
from memory will not be sufficient. If you need a new
card, you can order it at any Service Desk.
Special Member Pricing
Special Member Pricing means deeper discounts
for Co-op Members on specific products chosen by
our Merchandisers. Every week, Members will find
hot deals on many popular products. On sale items,
Members will get a deeper discount than non-members.
On other items, a Members-only sale price might apply
while everyone else pays the regular price.
please see DISCOUNTS on page 13
AT THE CO-OP
DISCOUNTS
Continued from page 12
Member Discount Days
Member Discount Days will occur periodically. On a
Member Discount Day, Members will be able to take
ten (10) percent off their entire shopping trip, with the
exception of alcohol, gas, stamps, and programs like
our cooking classes and Fedco Seeds orders.
Members already receive discounts on cooking
classes and Fedco Seeds.
The first Member Discount Day will take place on
Saturday, February 1, 2014.
Case Discounts and Wine Discounts Have Changed
Discounts routinely taken at the registers will be given
only to Co-op Members with ten or more shares.
These include the five percent case discount and the
ten percent wine discount given when six bottles are
purchased together.
MEMBER BENEFITS
Membership in the Co-op brings benefits to both fullfledged Members and Subscribers who are working
their way toward full membership. If you own fewer
than ten (10) shares in the Co-op, you are a Subscriber.
Many of the Member benefits will not apply to your
member number. You can acquire more shares through
patronage refund, or you can purchase them outright.
Either way, a Subscriber has three years to reach ten
shares, or your membership will be closed.
Once you own ten shares, you are a Member. Each
membership only has one Member, but immediate
family or partners who are in our database as
Approved Cardholders are eligible for Member
benefits. However, they cannot vote or run for the
Board of Directors.
Member Only (Requires ownership of 10 shares):
•
•
•
•
•
•
Special Member Pricing
Member Discount Days
Case discount on special orders
Wine discount on six bottles, mix or match
Cooking Classes discount
Discount on home and car insurance through
•
•
•
•
•
•
•
•
Cooperative Insurance Company
Community Garden plot rental
Fedco Seeds group order savings
Discount on Well Drilling and Pump Service
through Wragg Brothers
Discount on Professional Home Healthcare
through Angel Heart Caregivers
Vote for Board of Directors and on Co-op issues
brought to the membership
Serve on the Board of Directors
Home delivery service for housebound members
(limited area)
Personal Charge Account with monthly billing
Members and Subscribers
•
•
•
•
•
•
•
DealZeal
Check cashing privileges
Personal notification of product recalls
Co-op Lending Library
Free Notary Public services in New Hampshire
Discount on purchases at LaValley Building
Supply, Inc.
Patronage refund
BYLAWS
UPDATE
In addition to simplifying the language in the bylaws, the main changes cover three areas: membership,
capitalization, and Board of Directors. What will these changes mean to you? Read on to learn more, and if
you have any questions or concerns about the bylaws changes, you can contact Education and Member Services
Director Rosemary Fifield by calling 603-640-6507 or email her at [email protected].
The Co-op’s new bylaws went into effect on October
28, 2013. Co-op members cast 926 valid ballots, with
eighty-two percent of Co-op voters (760) voting YES.
The minimum vote required to pass the proposed
bylaws was two-thirds of the valid ballots cast.
In addition to simplifying the language in the bylaws,
the main changes cover three areas: membership,
capitalization, and Board of Directors. What will these
changes mean to you?
Membership
Membership is now defined as a single individual or
entity owning ten shares of Co-op stock, for a value of
$50. Until the full ten shares are owned, the individual
or entity will be called a Subscriber.
Ownership of ten shares will be required to vote and
to qualify for Member benefits.
Each membership shall have one vote associated with
the member number.
Memberships opened after October 28, 2013, will be
opened in the name of a single individual or entity.
The member or subscriber can designate additional
individuals in their immediate household as Approved
Cardholders who can use the member number when
shopping and for member benefits.
Two-person memberships opened prior to October
28, 2013, are now single-person memberships. The
membership belongs to the first person named on the
membership (primary member). The second person
previously named on the membership is an Approved
Cardholder who can use the member number when
shopping and for member benefits except voting or
running for Board of Directors.
The main changes for those former two-person
memberships will occur when voting and upon
issuance of member-related documents, patronage
refund checks, and so on. One vote will be allowed
for the member number, and all member-related
documents and communications will be in the name of
the first person named on the membership.
If the second person named on the
membership wishes to be a voter, s/he will
need to own a separate membership. If
desired, a portion of shares from the original
two-person membership can be used toward
the purchase of a second membership, as
long as the original membership retains no
fewer than ten shares.
Capitalization
Two types of stock now exist, Class A and
Class B.
The first ten shares needed for membership
are Class A. Class A stock is redeemable
for its full value upon cancellation of the
membership.
Class B stock will be common stock owned
by the cooperative as a whole, meaning it
will not be redeemable upon demand. The
Board will have the option to issue up to 80
percent of the patronage refund as Class B
stock to members who own their requisite
ten shares of Class A.
Class B stock will allow the Co-op to make
capital improvements such as remodels,
purchase new equipment, and replace highcost items to increase the cooperative’s
overall value to its members and shoppers.
All shares owned by members prior to
October 28, 2013, will be grandfathered as
Class A stock.
Board of Directors
Over the next three years, Co-op members
will elect one additional Board member per
year to a three-year term, thereby bringing
the total number of Board members to
twelve from the current nine.
Questions? Concerns?
If you have any questions or concerns
about the bylaws changes, you can contact
Education and Member Services Director
Rosemary Fifield by calling 603-640-6507 or
email her at [email protected].
WANT A COPY OF
THE BYLAWS?
Looking for a copy of the Co-op Bylaws? Ask
at the Service Desk at any Co-op Food Store or
go to coopfoodstore.coop/bylaws to download
a copy online. You may also email comment@
coopfoodstore.com to request a copy.
HOW DO CO-OP
BYLAWS CHANGES
AFECT YOU?
Any Subscriber can upgrade to a Member by purchasing the shares needed to reach ten. Purchase ten shares by filling out a
membership application form and own your own membership. You will receive a new member number and your own account.
You may no longer be a Member.
The bylaws now state that each membership shall
consist of one person. If you were the second party
named on your membership application, you are
no longer a Co-op Member. You are an Approved
Cardholder.
Approved Cardholders have access to all Member
benefits associated with the member number they carry,
except voting, and they cannot run for the Board of
Directors.
will require filling out a membership application form
and a transfer form signed by the current owner of your
previous membership. You will receive a new member
number and your own account.
If you prefer to be named as the Co-op Member in your
household, and the current holder of the membership
agrees, you can transfer ownership of the member
number and member account to your name. The current
owner of the membership will then be designated as an
Approved Cardholder. See the Service Desks or call
1-603-643-2667 for information on how to do that.
What to do: If you were previously part of a twoperson membership, are now the Approved Cardholder,
and you wish to become a Co-op Member, you can do
one of several things:
You may be a Subscriber, but not a Member.
Purchase ten shares by filling out a membership
application form and own your own membership. You
will receive a new member number and your own
account.
If you own fewer than ten shares, you are a Subscriber.
Subscribers are not eligible for Member discounts or
benefits, and they cannot vote or run for the Board of
Directors.
If your previous membership owns more than ten
shares, you can have a portion or all of the excess shares
transferred to you to open your own membership. This
What to do: Any Subscriber can upgrade to a Member
by purchasing the shares needed to reach ten.
The bylaws define a Co-op Member as an individual or
entity who owns at least ten shares in the Co-op.
MAJOR CHANGES
IN VOTING
Our annual Board of Directors election is coming in
April, 2014. Members will also vote on the proposed
remodel of the Hanover store.
This year will see major changes in voting procedure.
One Membership, One Vote
Memberships no longer include two people. A
membership is one person or entity, and only one vote
will be allowed for each membership. See page 16
for more information about Members and Approved
Cardholders.
Members Vote, Subscribers Do Not
A Co-op Member is defined as a person or entity who
owns at least ten shares in the Co-op. Anyone with fewer
than ten shares is a Subscriber. Only Members can vote.
Expanding the Board
The Board is in the process of expanding from nine
members to twelve. It plans to do this over a period
of three years, electing one additional director to a
three-year term each year for three years. Once that is
accomplished, four three-year terms will end every year.
Run for the Board
In early January, the Nominating Committee will
select its slate of nominees based on the current board
composition and its needs for complementary skills and
experience as well as future board leadership.
Interested Members not selected for the slate may run
as independent candidates. This requires submission to
the Nominating Committee of a petition signed by fifty
voting Co-op Members. The petition must be received by
January 31, 2014.
Vote on Paper or Online!
Co-op Members will receive voting information and
a paper ballot via U.S. mail. Members also will have
the option to vote online. Candidate statements will be
posted for instant reference, and all voting Members will
be able to vote using their membership number. Stay
tuned to mycoopvote.com for complete details.
How Do I Know if I’m a Voting Member?
Any fully vested Member who owns at least ten Co-op
shares as of March 1, 2014, can vote. To find out how
many shares you own, call the Co-op Member Services
Desk at 603-643-2667 and press “0” when the message
starts. Service Desk staff can also help you move from
a Subscriber or Approved Cardholder to a Member by
March 1 so that you can vote.
Questions? Contact Education and Member Services
Director Rosemary Fifield by calling 603-640-6507 or
email her at [email protected].
THE GOODNESS OF BEING
A CO-OP MEMBER:
WILLING
HANDS
by Mary Saucier Choate, M.S., R.D., L.D.
Co-op Food and Nutrition Educator
Co-op membership has many benefits. One benefit is
our support of the amazing Willing Hands Program.
In June of this year I had the opportunity to ride along
for the morning route with Willing Hands’ lead driver,
Chuck Egner. What an eye opener it was! Starting at
the Hanover and Lebanon Co-ops, Chuck loaded up
the truck with boxes of gorgeous produce, high quality
frozen meats, and local breads.
I then had the privilege to see for myself the
intricate and efficient web of deliveries that Willing
Hands arranges. We had delivery stops at service
organizations such as The Family Place in Wilder
and the Orford Senior Center, as well as at private
homes and businesses that volunteered refrigeration
or storage space for local pick-ups. One of the most
delightful parts of the delivery trip was the smiles
from the grateful recipients who staffed the food
shelves and other community programs. There was no
hiding their pleasure at the quality and the bounty that
they would be able to offer to those in need in their
local community.
Willing Hands, Inc. was founded in 2004 by former
Hanover Co-op employee, Peter Phippen. Peter was
increasingly concerned about the amount of good
quality produce that was being thrown in the dumpster
or give away to feed animals every day. Since then,
as a result of Peter’s initiative, the Co-op Food Stores
make sure that none of our imperfect produce or other
good food is discarded. Quality food is carefully set
aside for Willing Hands, which makes several pickups from the stores every day. Produce that is not
suitable to serve to people is saved for livestock or
composted.
Willing Hands has developed an incredibly wellorganized network for food recovery and distribution.
Every week, all year long, they make regular pick-ups
from more than 25 food donors and deliveries to more
than 57 organizations, including food pantries, senior
and veterans’ centers, community meals programs,
Willing Hands has developed an incredibly well-organized network for food recovery and
distribution. Every week, all year long, they make regular pick-ups from more than 25 food
donors and deliveries to more than 57 organizations, including food pantries, senior and
veterans’ centers, community meals programs, daycare and rehabilitation programs, and to
community programs in subsidized housing.
daycare and rehabilitation programs, and to
community programs in subsidized housing.
Fresh fruits and vegetables make up the majority
of the deliveries, with eggs, milk, frozen meat, and
locally baked bread rounding out the variety. Every
week the Co-op provides approximately two tons of
these nutritious foods to the Willing Hands Program,
which then distributes it throughout our community,
all free of charge.
And their good work has an even wider scope!
Volunteers cultivate vegetables in the Willing Hands
organic farm garden as well as glean surplus from
local commercial growers’ fields and orchards. Last
year’s harvests added nearly 24,000 pounds of local,
fresh produce to the program’s offerings.
To learn more about this and other ways your Co-op
membership benefits your local community, go to:
Willing Hands: www.willinghands.org
Co-op Community Programs: www.coopfoodstore.
com/community
sustainability report
SUSTAINABLE STORES
by Amanda Charland
Sustainability Coordinator
There’s a lot happening at your
Co-op Food Stores! Here’s
a snapshot of some exciting
projects:
Cleaning Chemicals
Many products in use for
commercial cleaning contain
harsh chemicals and toxins. In our efforts to create stores
that are both clean and free of toxic chemicals, we have
implemented a new cleaning program at the Co-op. As
part of this, we are using a variety of new products that
are both food-safe and are environmentally certified.
One of the most exciting additions to the cleaning
program is an ozonated water cleaning system. This
amazing system is chemical-free and uses ordinary tap
water to create aqueous ozone. Ozone is an incredibly
powerful cleaner that degreases, cleans dirt, and kills
bacteria! We are testing this product in several areas of
our stores so the shopping experience is better for you,
better for our staff, and better for the planet.
Composting
For several years now the stores have been working
toward Zero Waste. This means that we are trying to
divert most of our waste (90% to be exact) from the
landfill through recycling or composting. You may have
seen our various recycling bins throughout the store.
However, you may have noticed that there haven’t been
any composting bins. Behind the scenes, the Co-op has
developed a great system for handling waste and has
been composting for several years.
Starting in 2014, we will start putting a few compost
bins out next to our recycling bins so customers can
compost food they eat at the stores. For now, we are
focusing on composting food scraps only. This may be
confusing, because we also have compostable soup and
coffee containers in our Prepared Food Departments.
However, most of these products don’t break down well
unless they are composted in a facility. The Co-op works
with a local farmer for our compost and not a facility.
Because of this, we are focusing only on composting
food scraps for now. You will be able to compost food
scraps in the Lebanon Café and at the Community
Market. We are working on expanding this program, so
keep your eyes peeled for new locations.
Solar Hot Water
The Lebanon Store will be installing a solar hot water
system to help heat much of the store’s water. Part of
our water is already heated using a system that reclaims
some of the heat from our refrigeration. Now, we’ll
have a solar hot water system connected to our reclaim
system. Together, the two systems will heat the majority
of the water for the store.
The system the Co-op is installing uses evacuated
tube collectors. These are a series of tubes that will
hold a heat transfer liquid. Since we are located in the
not-always-so-sunny-state of New Hampshire, the
evacuated tube collectors make the most sense because
they are extremely efficient, can withstand very cold
temperatures, and they even work well in overcast
conditions.
Solar hot water is considered a mature solar technology
and can be a great option for New Englanders with
the right sun exposure. Depending on where you live,
there may also be several incentives that you can take
advantage of. With tax incentives from the federal
government and rebates from the state, the cost of solar
hot water systems can be significantly reduced. When
the savings from less fuel consumption are added, solar
hot water systems can quickly pay for themselves.
Most importantly, we expect to save over 500 tons of
carbon dioxide! That’s equivalent to over one million
miles driven in a car or planting over 12,000 trees or
displacing the electric usage of over 60 homes.
Be sure to look up next time you’re at the Lebanon store
and see if you can spot our solar collectors!
book review
GOOD BOOKS
FOR COOKS
DELICIOUS DIPS
Diane Morgan, photos by Joyce Oudkerk Pool, Chronicle Books (2012), $16.95
(123p) ISBN 978-0-8118-4220-4
by Martha Esersky Lorden
There was a time when no party was complete
without a tray of ruffled chips and that old favorite,
California Onion Dip. This two-ingredient dish was a
no-brainer—a large container of sour cream and one
envelope of onion soup mix. How could you go wrong?
Easy. Mix the two ingredients together and serve
immediately, which is exactly what I did the first time I
made it. Seems I missed the small print instructing cooks
to refrigerate the dip for at least two hours. Oops. I had
failed to let the crunchy onion bits and clods of soup
rehydrate, of course.
After that, I graduated to store-bought concoctions. If
only I’d had Diane Morgan’s latest cookbook of recipes
for chips and dips by my side, I could have been a “diva
of dips,” too.
In this collection of over 50 recipes for the classic
party-starters, Diane Morgan presents a follow-up to her
2010 cookbook Skinny Dips. Her newest dunk-worthy
dishes cover the spectrum of scoop-able party food
possibilities. Recipes star vegetables and herbs; zippy
salsas and guacamoles; gooey cheese-, bean-, and tofubased dips; sophisticated meat or seafood mousses and
pâtés; and several divine dessert dips and fondues.
please see DELICIOUS DIPS on page 16
book review
It’s true that Superbowl Sunday just isn’t going to cut it without everyone’s favorite Seven
Layer Taco Dip, but consider Diane Morgan’s expertise in the department of dip-able dishes.
Morgan’s recipes are more than condiments for the party buffet table.
DELICIOUS DIPS
It’s true that Superbowl Sunday just isn’t going to
cut it without everyone’s favorite Seven Layer Taco
Dip, but consider Diane Morgan’s expertise in the
department of dip-able dishes. Morgan’s recipes
are more than condiments for the party buffet table.
Enjoy hearty warm Spicy Black Bean Dip with
Chorizo, bursting with the spicy flavor of Mexican
sausage, with a large bowl of your favorite taco-style
chips and ice cold beer. Or savor an Asian-inspired
Shanghai Shrimp Dip accented with ginger, garlic,
and sesame oil and plunged into sweet creamy mayo,
sour cream, and green onion dressing. For a more
healthy twist, there’s Curried Tofu Paté with baby
carrots, or Herbed Chickpea Dip, a bright variation
on hummus. Finish off the party plates with crunchy
brownie chunks or strawberries dipped into a smooth
and cinnamon-y Chocolate Mocha Mascarpone.
A complete section is dedicated to techniques for
creating an array of dipsticks that elevate basic chips
and strips: jicama and fennel crudités, Toasted Pound
Cake Crisps, flavorful bagel chips, Wonton Crisps,
and of course, Double-Chocolate Chunk Brownie
Chips.
Each recipe has a Dip Do-Ahead postscript guiding
cooks in how many days in advance the dish can be
prepared, serving suggestions, and its approximate
shelf-life.
Morgan’s twist on finger foods is fare from healthy
to hedonistic. All are a wonderful indulgence. They
are so good that you may even by-pass the chips
altogether and go straight for the spoon.
book review
good books for cooks
This column reviews cookbooks which are available for sale at the Co-op Food Stores. The Co-op retails
an outstanding collection of current, topical, and classic cookbooks for shoppers.
RECIPES
From Delicious Dips by Diane Morgan
Goat Cheese, Chive, and Pistachio Spread
Diane Morgan advises, “The better the goat cheese,
the better the spread. Look for artisanal and farmstead
goat cheeses.” The Co-op stores have abundant
choices in this department. Also, check out the stores’
bulk departments for pistachio nut varieties. Create
your own artisan bread-based chips from our superb
selection of breads, or pick up crunchy, crisp crackers
for this spread.
1 clove garlic
¼ tsp. kosher salt
5 oz. goat cheese, at room temperature
3 Tbs. unsalted butter, at room temperature
1/3 cup shelled pistachio nuts, finely chopped
3 Tbs. finely chopped fresh chives
Freshly ground black pepper
In the workbowl of a food processor fitted with a
metal blade, process the garlic and salt until the garlic
is finely minced. Add the goat cheese and butter and
process until combined and smooth. Scatter the nuts
and chives over the top; add a few grinds of pepper
and pulse 2 or 3 times until combined. Taste and
adjust the seasoning. Transfer to a serving bowl. Serve
immediately. Makes about 1 cup.
Dip Do-Ahead: This dip can be prepared up to 2
days in advance. Cover and refrigerate. Remove from
the refrigerator 45 minutes before serving. Serve the
spread at room temperature.
Dip into India
Based on her successful curried cauliflower soup,
Morgan has refashioned her savory pottage into a rich
dip with the flavors of India, using healthy steamed
cauliflower, onions, spices, and yogurt.
1 head cauliflower (about 1½ pounds), broken into
florets, and florets halved
1¾ tsp. kosher salt
1 Tbs. pure olive oil
1 medium yellow onion, finely diced
1 Tbs. curry powder
1 Tbs. sugar
1 cup plain whole-milk yogurt
¼ cup sour cream
1/3 cup packed, coarsely chopped flat-leaf parsley
Dash freshly ground nutmeg
Dash cayenne pepper
Freshly ground black pepper
Fill a 4-quart saucepan with 2 inches of water and
bring to a boil over high heat. Add the cauliflower
and ¼ teaspoon of the salt. Partially cover the pan,
adjust the heat so the water simmers, and cook the
cauliflower until tender when pierced with a fork,
about 10 minutes. Drain completely and transfer to a
bowl.
In a small sauté pan over medium heat, warm the olive
oil and swirl to coat the pan. Add the onion and sauté
until soft and translucent, about 5 minutes. Add the
curry powder, remaining 1½ teaspoons of salt, and the
sugar, and stir constantly until the curry is fragrant, 1
to 2 minutes longer. Remove from the heat.
Use a fork to mash the cauliflower into very small
pieces. Add the onion mixture and stir to combine.
Using a rubber spatula, stir in the yogurt, sour cream,
parsley, nutmeg, cayenne, and a few grinds of pepper.
Taste and adjust the seasonings. Transfer to a serving
bowl and serve immediately.
Dip Do-Ahead: This dip can be prepared up to 2 days
in advance. Cover and refrigerate. Remove from the
refrigerator 45 minutes before serving. Serve the dip at
room temperature.
food for a crowd
CASSEROLES
Casserole recipes range from the simple to the elaborate, from daily family fare to food for special
occasions. Recipes for my mother’s casseroles usually began with a can of condensed cream-ofsomething soup, which, by today’s culinary standards, might place these dishes near the bottom of
the nutritional food chain. But fear not. Casserole recipes can be extremely healthful.
by Martha Esersky Lorden
It’s dinner time. Something noodle-y and creamy with
chunks of ham, green and red bits, and topped with
a crusty layer arrives at our kitchen table. Oh, no. Is
that pineapple? We are treated to another one of my
mother’s latest culinary experiments created inside
a white and cornflower-blue CorningWare casserole
dish. Hmm. Why can’t we just have macaroni and
cheese like everyone else?
For my mother and many cooks of her era, the
casserole was a magic concoction, a one-dish wonder
containing all the parts of a healthy family meal
melded into an easy and attractive presentation. And
her casseroles, along with those of women in her
town, made many public appearances at community
suppers, baby showers, and funerals. To this day,
Mom’s recipe box is chockablock full of casserole
recipes fondly named after the women who shared
them: Barbara’s Seafood Bake, Freda’s Kugel, or
Etta’s Chicken and Mushroom Pilaf. Convenient,
hearty, and easy to transport, these oven-baked dishes
were all the rage and designed to feed a flock of folks.
Origins and Technique
It starts with a vessel. A special sort of large, ovenproof
vessel made of glass, earthenware, or cast iron. It can
be square, rectangular, oval, or round. And it may have
a tight-fitting lid with a decorative knob on top. Meet
the casserole dish—every cook’s go-to container out of
which a seemingly endless variety of comfort food is
born.
Casserole not only refers to this particular piece of
kitchen hardware but is also synonymous with the food
prepared within that goes by multiple names, many
regional in origin. There’s the hot dish or covered dish
as well as potpie, impossible pie, and potluck. Don’t
forget deep dish, oven dish, and bakes. Origins are
most likely linked to a 19th century French dish in
which a molded bowl of cooked rice or mashed potato
was filled with spiced meats or vegetables dressed in
a savory stock and cooked slowly in an oven (Oxford
Encyclopedia of Food and Drink in America).
Despite differences in regional nomenclature, the
assembly of every casserole remains remarkably
similar. With an understanding of how to properly
combine the basic building blocks required for
casseroles, cooks can prepare a wide variety of creative
and delicious crowd-pleasing combinations.
While not strictly culinary chemistry, there is a general
formula for success when preparing a meal using the
“en casserole” method:
Starch + Protein + Vegetable + Sauce/Binder +Topping
Start with the casserole’s base, the needed bulk or
foundation, such as wholesome grains, rice, noodles,
or potatoes. A protein, usually meat, follows. Then
pick several vitamin-packed vegetables to add flavor,
nutrition, and a toothsome texture. Next, a saucy binder
like a creamy or cheese-based dairy product, soup, or
simple white sauce works well. And for that final layer
and an extra crunch, adorn the dish with a crumbled
bread or cracker-like topping laced with butter or
grated cheese.
With these key components and a dump-and-mix
technique followed by a 30-minute bake (covered, in
a 350º to 375º oven and a 5 to 10 minute browning for
the top layer), you can make an easy meal in minutes.
Advantages
Ease of preparation is not the only advantage to
the casserole. This cooking method is a way to use
leftovers or, as Fannie Farmer’s early cookbooks made
clear, casseroles were a great way to stretch the meat
that was scarce during the World Wars. An economical
and efficient meal-in-a dish, casseroles could cook the
entire main course in the oven, promised easy clean up,
froze well, and reheated easily.
New Twists
Casserole recipes range from the simple to the
elaborate, from daily family fare to food for special
occasions. Recipes for my mother’s casseroles usually
began with a can of condensed cream-of-something
soup, which, by today’s culinary standards, might place
these dishes near the bottom of the nutritional food
chain. But fear not. Casserole recipes can be extremely
healthful. While there is no need to abandon the classic
favorites like shepherd’s pie, tuna noodle, taco pie,
broccoli cheese bake, or variations on chicken with
rice, a thoughtful reconfiguration of the casserole’s
essential moving parts can produce nutritious and
healthy twists.
A cook can enjoy inventing creative riffs on the basic
casserole formula with the abundant choices available
in Co-op grocery aisles. White rice or mashed potato
can be replaced with barley, bulgar, farro, whole wheat
pasta, or sweet potatoes. Select a lean protein or protein
substitute, or go meatless and opt for beans, lentils, or
legumes. Amp up the vegetables by dropping the corn
and peas and adding leeks, Shitake mushrooms, fennel,
kale, or spinach. For the creamy binder select butternut
squash, pesto, goat cheese, polenta, or tomato marinara.
As a child, I had a hard time resisting that top layer
of my mother’s casseroles. A few stolen pre-dinner
bites of crunchy or cheese-y topping was a quick test
for what lurked beneath. Each casserole was usually a
surprise—sometimes strange and sometimes delightful,
but always inventive. To this day I often wonder if she
ever made a casserole exactly the same way twice.
The casserole is an extremely versatile dish with
tremendous potential to be refashioned in line with
modern dietary trends and tastes. Long live the
casserole.
please see CASSEROLES on page 26
CASSEROLES
RECIPES
Farro and Vegetable Casserole
In this protein-rich recipe grains of farro, diced sweet
potatoes, and spinach combine under a golden brown
layer of Gruyere cheese into a satisfying casserole.
Florida Seafood Casserole
Yield: 6 servings
For an elegant, company’s coming seafood inspired
dish, try this classic rich and crunchy casserole recipe
loaded with lump crabmeat and shrimp in a creamy
sauce.
The water chestnuts add the crunch, the cream sauce is
prepared from scratch on the stove top, and the topping
is a layer of brown and bubbly melted cheddar cheese.
1/3 cup finely chopped onion
¼ cup butter, cubed
¼ cup all-purpose flour
½ tsp. pepper
1 cup milk
1 cup half and half cream
2 cups cooked long grain rice
1 cup chopped and cooked peeled shrimp
1 cup crabmeat drained and flaked clean
1 can (8 ounces) sliced water chestnuts, drained
2 Tbs. lemon juice
1 Tbs. chopped pimentos
1 Tbs. minced fresh parsley
1 cup shredded cheddar cheese (divided)
In a small saucepan, sauté onion in butter. Stir in the
flour, salt, and pepper until blended. Gradually whisk in
milk and cream.
Bring to a boil. Cook and stir for 2 minutes or until
thickened.
Remove from the heat; stir in the rice, shrimp, crab,
water chestnuts, lemon juice, pimientos, parsley, and ½
cup cheese.
Transfer to a greased 2½-qt. baking dish. Bake at 350°
for 25-30 minutes or until heated through. Sprinkle
with remaining cheese.
—Taste of Home magazine
1 cup farro
1 Tbs. olive oil
2 cups diced sweet potatoes
1 cup diced sweet onion
2 large cloves garlic, chopped
1 cup grated Parmesan cheese, divided
1 (10-ounce) bag frozen spinach, thawed and drained
2 cups milk
6 eggs, whisked with 1 Tbs. water
1½ tsp. kosher salt
½ to1 tsp. red chili flakes
½ tsp. freshly ground black pepper
2 cups grated cheese, Gruyere or your favorite cheese
Preheat oven to 375°F. Spray a 9x13-inch baking dish
with non-stick spray.
Rinse farro and place in a sauce pan and cover with two
inches of water. Bring to a boil, reduce to a simmer,
cover, and cook for 45 minutes. Drain off excess water
and set aside to cool.
Meanwhile, heat oil in skillet over medium heat. Add
potatoes and onions. Cook, stirring occasionally, for
about 8 to10 minutes or until just tender.
Add the garlic and cook for 2 minutes more. Remove
from pan and stir in ½ cup grated Parmesan. Set aside
to cool.
Spread farro in a layer on the bottom of the baking
dish. Place spinach over that, then the potato mixture
over the spinach. In a separate bowl, whisk together
the milk, eggs, and seasonings. Pour evenly over the
potatoes, and stir gently to incorporate the eggs.
Top with remaining Parmesan cheese and grated
Gruyere. Bake 20-30 minutes. Place under broiler for 4
minutes for a crisp, golden-brown crust.
—Culinary Resource Center @ Central Market,
Poulsbo, Washington
nutrition with an attitude
SUPPLEMENTS AND
FOODS FOR COLDS
AND FLU
There may be some benefit from the use of certain supplements and natural treatments
for cold and flu. Ultimately, you are experimenting on yourself to see if a certain herb or
supplement will be effective for you. It is recommended that you try only one remedy at a
time in order to identify which, if any, treatment is working.
by Mary Saucier Choate
M.S., R.D., L.D.
Co-op Food and Nutrition Educator
You can try many food- and
herb-based strategies to
protect yourself during cold
and flu season. We’ll review
some of the best ones, as well
as proven ways to prevent
catching a cold or the flu that
do not involve food or supplements.
Consider these simple strategies to stay well:
•
•
•
•
Wash hands frequently with plain soap and water,
or use an alcohol-based (containing 62 percent
ethyl alcohol) hand gel, especially when around
sick people or in public places.
Stay away from sick people, and stay home if sick.
Clean and disinfect frequently touched surfaces at
home, work, and school, especially if someone has
been ill.
Avoid touching the eyes or nose to prevent
•
infecting yourself with cold or flu viruses.
Get a flu vaccination.
Natural Prevention and Treatment of Colds and Flu
Many natural remedies claim to help with preventing or
treating colds and flu. Most have very little evidence to
support these claims. As the recent Annals of Internal
Medicine review revealed, multivitamin and popular
individual supplement research studies show mixed
effects; that is, one time a supplement will seem to
have an effect and the next time, there is no effect. The
same can be said for herbal supplement research; it is
often preliminary and has mixed results. The review
concluded that real food seems to be the best for getting
the nutrients you need, but it wasn’t addressing cold
and flu treatment.
There may be some benefit from the use of certain
supplements and natural treatments for cold and flu.
Ultimately, you are experimenting on yourself to see if
a certain herb or supplement will be effective for you. It
is recommended that you try only one remedy at a time
please see COLDS AND FLU on page 26
COLDS AND FLU
in order to identify which, if any, treatment is working.
The resources at the end of the article can give you more
information, as can your healthcare provider, regarding
the very real risks of drug-herb interactions.
Andrographis
Andrographis paniculata is used to prevent both
colds and flu. The results of one well-controlled study
suggests that andrographis reduces the risk of catching a
cold by a factor of two as compared to placebo.
Some research shows that taking andrographis in
combination with Siberian ginseng significantly lessens
symptoms of the common cold when started within 72
hours of feeling sick. Some symptoms can improve after
two days of treatment, but it usually takes four to five
days of treatment before most symptoms go away.
For treating the common cold, a combination of
andrographis, standardized to contain 4 to 5.6
milligrams (mg) andrographolide, plus 400 mg Siberian
ginseng three times daily was shown to be effective.
In a small preliminary study, a combination of
standardized extracts of Eleutherococcus senticosus
(10.0 mg) and Andrographis paniculata (88.8 mg) was
found effective for reducing the severity and duration of
influenza infections.
Echinacea
Echinacea is widely used to prevent upper respiratory
infections including colds and flu. The best evidence
appears to be for preparations of the Echinacea
purpurea species. A mixture containing all the abovethe-ground parts of Echinacea purpurea (flowers,
leaves, stems) has the best supporting evidence for
effectiveness in treating colds and flu and in reducing
the symptoms and duration of colds.
To help prevent colds, take Echinacea purpurea liquid
(0.9 milliliters [ml]) three times daily for four months.
For treating upper respiratory symptoms, use Echinacea
purpurea liquid, 20 drops every two hours for the first
day of symptoms, then three times daily for up to ten
days.
Note: people with ragweed allergies should not use
Echinacea as it is in the same plant family as ragweed
and might have cross-allergenicity.
American Ginseng
According to some research, taking 200 mg of American
ginseng two times a day over a three to four month
period during influenza season might decrease the risk
of developing the upper respiratory systems related to
the common cold or flu in adults. It might reduce the
risk of getting repeat colds in a season. When respiratory
infections do occur, this extract seems to reduce the
symptom severity and duration of symptoms. The
evidence suggests that the extract might not reduce the
chance of getting the first cold of a season, but it seems
to reduce the risk of getting repeat colds in a season.
Note: American ginseng may decrease the effectiveness
of warfarin (Coumadin), increasing the risk of clotting.
Do not take American ginseng if you take warfarin
(Coumadin). American Ginseng may also interact with
medications for depression, such as monoamine oxidase
inhibitors (MAOIs), and with diabetes medications.
Check with your healthcare provider before taking this
herb.
Zinc
Current studies report conflicting results on the impact
of zinc on the common cold. Overall, studies suggest
that if taken when symptoms begin, zinc may help treat
cold symptoms. Lozenges containing zinc gluconate
or zinc acetate have shown some positive results for
reducing the severity and duration of the common cold.
Zinc lozenges providing 9 to 24 milligrams of elemental
zinc per dose, started within 24 to 48 hours of the onset
of cold symptoms, have been shown in some studies to
reduce the severity and duration of colds. The lozenges
should be taken every two to three hours while awake.
Other research shows no effect.
Note: Zinc can produce a dry or astringent feeling in
the mouth. Don’t use zinc nasal gel. Zinc nasal gel can
cause pain and possibly loss of sense of smell.
Vitamin C
Vitamin C may mildly reduce symptoms of colds
when they occur, but it probably does not help prevent
colds. Numerous studies have found that vitamin C
supplements taken at a dose of 1,000 to 2,000 mg
daily can modestly reduce the severity of cold
symptoms and shorten their duration by one to oneand-a-half days in some people. According to most
of these studies, using vitamin C throughout the cold
season, rather than intermittently or at the first sign
of cold symptoms, appears to give the best results.
However, high doses of vitamin C do not appear to
decrease the number of colds experienced during a
season.
Note: doses of at least two grams per day or more
seem to work better than one gram doses, but high
doses can increase the risk of side effects like
diarrhea.
High vitamin C foods to add to your cold and flu
season plan might include sweet peppers, kiwifruit,
vegetable juice cocktail, fresh citrus juices and
fruit including oranges, and grapefruit, broccoli,
strawberries, papaya, kohlrabi, kale, pineapple,
peas, Brussels sprouts, soy beans, cauliflower, and
tomatoes.
Elderberry
A standardized elderberry fruit extract in a syrup
formulation (Brand name: Sambucol) seems to
shorten the duration of flu symptoms by about 56
percent and reduce the severity of symptoms such
as fever and muscle pain when four tablespoons are
taken daily for three days. Some research shows that
an elderberry lozenge also reduces symptoms of the
flu. According to researchers, symptom relief seems
to occur within two to four days of treatment for most
people; four days earlier than without the elderberry
treatment.
Neti Pot Saline Rinse
Using a rinse bottle or neti pot with an isotonic
saline solution is safe and might help reduce cold
symptoms. Clinical research shows that isotonic
saline nasal irrigation significantly reduces symptoms
including rhinitis, sore throat, cough, and nasal
obstruction and secretion. Nasal irrigation also
reduces the use of other medications. However, some
research has shown no significant benefit.
Honey
Honey may be effective for coughs. It seems to
be at least as effective as the cough suppressant
dextromethorphan in typical over-the-counter doses.
Taking a small amount of honey at bedtime appears
to reduce the number of coughing spells in children
age two and older.
Important: Honey isn’t safe for children less than
a year old. It can contain Clostridium botulinum
bacteria that can cause serious illness or death in
children less than 12 months old. Honey is safe for
persons one year of age and older.
Green Tea Extract
A gargle made from green tea extract has shown
promise for preventing influenza. Small studies have
shown that gargling with the tea extract decreased the
risk of developing influenza and that drinking a green
tea extract might help prevent both colds and flu.
Throat Coat Tea
One small study found that the “Throat Coat” brand
of medicinal beverage teas actually does reduce sore
throat discomfort, as compared to placebo tea.
For more details:
Medline Plus
www.nlm.nih.gov/medlineplus/druginfo/herb_All.
html
WebMD
www.webmd.com/vitamins-supplements/
people helping people
by Ken Davis
Co-op Education Department
PARTNERS
JANUARY PARTNER:
UPPER VALLEY HOSTEL
I knew very little about a friend’s new place of
employment when he first took a job there as a
receptionist a few years ago.
I stopped in to visit him one day, returning a book
I had borrowed. At the time, all I knew was that he
worked in a building that looked more like a house
than an office, and that it sat on a quiet corner in
Hanover, New Hampshire—a canopy of green trees
on one side and the Howe Library on the other. Within
just a few minutes, the infectious spirit of the place
and its people would rub off on me, and I found myself
feeling so much at home that I didn’t want to leave.
Welcome to the Upper Valley Hostel.
Upper Valley Hostel
The mission of the Hostel is to provide affordable
home-like lodging for people traveling long distances
to receive medical care. The Hostel welcomes adults
receiving outpatient treatment at Upper Valley area
medical centers, and caregivers and family members
may join them, as well. Lodging is $15 per person per
night, and the Hostel is staffed 24 hours per day. The
majority of the Hostel’s funding comes from donations
rather than rates, which means that your help and
support is critical to its mission and future.
How you can help:
•
Make a donation to the Upper Valley Hostel
when you shop at any Co-op location during
the month of January.
•
Donate “wish list” materials, which
can be found on the Hostel’s website at
uppervalleyhostel.org/opportunities.
•
Call the Hostel at (603) 643-3277 to learn
more about volunteer opportunities, or visit the
organization online at uppervalleyhostel.org.
FEBRUARY PARTNER: UPPER
VALLEY HAVEN
During the holidays, one is often swept away by a
charitable spirit—a tradition that predates exchanging
gifts and attending office parties and avoiding black
Friday shopping melees.
Ask a staff member or volunteer at an Upper Valley
charity, and he or she is liable to tell you the same
thing: charitable giving peaks during the holidays, but
drops off considerably when the holidays are over. As a
volunteer for the Haven once told me on a cold winter
day, “The holidays have ended, but the needs of the less
fortunate have not.”
Upper Valley Haven
Located in White River Junction, Vermont, the Haven
is our February Co-op Community Partner of the
Month each year and is the featured organization of the
Hanover Food Store’s annual February Haven Food
Drive. The Haven started as a shelter in 1980, with a
food shelf and clothing room added in 1983. Today the
Haven serves more than twice as many families every
month than it served per year in the early 1980s, and
the need is constantly on the rise.
There is a reason the Co-op partners with the Haven
every February. Haven staff say February is a difficult
time of year. Winter heating bills leave many needy
families more needy than ever, with many looking at
a stack of bills on the table and wondering whether to
pay for heat or pay for food, since there is not enough
money for both. Our Community Partner program and
Haven Food Drive provide great opportunities for Coop shoppers to make a difference at a time when the
Haven’s clients need it most!
How you can help:
•
Make a donation to The Haven when you shop
at any Co-op location during the month of
February and support the Haven Food Drive in
the Hanover food store.
•
Donate clean, functional, and seasonally
appropriate clothing to The Haven at 713
Hartford Avenue, White River Junction,
Vermont.
•
Call the Upper Valley Haven at (802) 2956500 to learn about volunteer opportunities, or
visit uppervalleyhaven.org.
MARCH PARTNER: VERMONT CENTER
FOR ECOSTUDIES
At a very early age, my young children quickly caught
onto the concept of the circle of life.
Thanks in part to their mother’s bent for biology and
their father’s love of The Lion King film—in which the
circle of life plays a central theme—the two budding
environmentalists were wowed by a world they saw
as a single living system extraordinaire. And hiking
the fields and trails of rural Vermont one day, they
said they were thankful there were people committed
to protecting that system for their generation and
generations to come.
At the Co-op, we’re also thankful for those people—
people like the staff and volunteers for our March
Community Partner.
The Vermont Center for Ecostudies
The Vermont Center for Ecostudies (VCE) is a nonprofit organization dedicated to conserving and
preserving healthy ecosystems. Volunteers monitor
wildlife in the Northeast and work with a network of
professional partners that extends from Canada to South
America to promote conservation practices that benefit
biodiversity.
How you can help:
•
Make a donation to the Vermont Center for
Ecostudies when you shop at any Co-op
location during the month of March.
•
Learn more about becoming a VCE citizen
scientist at vtecostudies.org/citsci.html.
•
Call VCE at (802) 649.1431 to learn about
how to volunteer or donate, or visit the
organization online at vtecostudies.org.
Co-op Members
Own 10 Shares
ARE YOU A
CO-OP MEMBER?
MEMBER DISCOUNTS ON
PRODUCTS, COOKING CLASSES,
AND OTHER MEMBER BENEFITS
REQUIRE YOU TO BE A MEMBER
OF THE CO-OP.
If you own fewer than ten (10) shares in the
Co-op, you are a Subscriber, not a Member.
Don’t know how many shares you own? Check
at the Service Desks, call 603-643-2667, or
email [email protected].
You can purchase more shares to reach ten at
any time.
COOPFOODSTORE.COOP/MEMBERS

Are You Eligible for Member Discounts? Learn More Inside!

Transcription

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