Roanoke Natural Foods Co-op | Summer 2011

Homegrown City Chicks My Co-Op 101

“I tell you, farming keeps me alive.”

Jack Ferguson

ENDS STATEMENT: Roanoke Natural Foods Co-op exists to create a vibrant, local and sustainable cooperative community where decisions are grounded in the balance of economic, social and environmental responsibilities.

The Co-Optimist is published three times annually by Roanoke Natural Foods Co-op. For advertising information, please e-mail info@roanokenaturalfoods.coop or call (540) 343-5652.

Roanoke Natural Foods Co-op1319 Grandin Road, SWRoanoke, VA 24015

Phone: (540) 343-5652 Fax: (540) 343-5711Website: www.roanokenaturalfoods.coopEmail: info@roanokenaturalfoods.coop

STORE HOURS: Mon - Sat: 8am-8pm, Sun: 9am-7pmHAPPY BELLY DELI HOURS: Everyday 9am - 4pm Lunch 11am - 2pm

General Manager: Bruce PhlegarOperations Manager: Elizabeth WilsonMarketing & Communications Team Leader: John BryantFront-end Team Leader: Cherie LoveGrocery Team Leader: Lisa BalkomProduce/Bulk Team Leader: Sean JordanDeli Team Leader: Brandon GambeeWellness Team Leader: Elizabeth GoodAccounting Team Leader: Carleen Greenman

EDITOR: John Bryantjohn@roanokenaturalfoods.coop

CONTRIBUTORS:John BryantSam EakinAllison MoneyHeather QuintanaJeanie RedickJenifer Messer

BOARD OF DIRECTORS:Sam Eakin, PresidentGayle Havens Cooley, TreasurerBob Capper, SecretaryKerstin PlunkettRon McCorkleWalter Dixon Jr.Bryan HantmanKrista GurleySandy TaylorMelissa Taylor, Staff Representative

The articles and other content of The Co-Optimist are copyrighted and may not be reproduced without the written permission of Roanoke Natural Foods Co-op. Content of the newsletter should not be used or construed as medical advice.

Printed on 25% post-consumer recycled paper using soy ink. When you have finished with this newsletter, please give it to someone else to read, re-use it or recycle it. Thank you.

Cover image: Jack Ferguson, Ferguson Farm. Photo by Allison Money.

“Times they are a changing.” The lyric penned by the venerable and enigmatic Bob Dylan in 1964 rings as relevant now as ever and may be well worth loading on your digital music device even if you already own it on vinyl.

This title would be descriptive of much of the substance surrounding our focus within the board room of late. We are forging forward with a continuing quest to better serve our community and our owners. We are looking for a vantage point from which to catch a glimpse of vistas yet only imagined, to take hold of a vision passed down through the decades to enhance what we have inherited and make it better.

It is my sincere hope as President to preside over a continuance of the work of so many individuals before me. Our board is inspired, by our humble beginnings in the early seventies even back much further than that - and the individuals who have collectively contributed so much to the co-operative principles and vision that we share today. We continue to adapt

and rise to meet challenges in response to the needs we can clearly define while remaining open to change not just for our loyal customers at our local store but for our region at large with its rich farming heritage and diversity.

Perhaps this could be summed up as a balance between embracing these changing times, and keeping an eye to the future while conserving and exercising good stewardship of what has been graciously bestowed to us.

Though all of us may not recognize with distinction the times in which we live and how they are changing but they are, certainly. While you’re lookin’ up that Dylan tune go ahead and load up “A Hard Rains A Gonna Fall” and while you are at it remember here at the Co-op we are “all along the watchtower” taking aim to provide you with “shelter from the storm.”

Don’t think twice, come on in the store and find out what we have going on. It’s worth the trip from whereever you are.

02 | Co-Optimist • Summer 2011

Co-Op EventsFall ECO DaySat. September 17, 8:00am - 2:00pmThe free annual Electronics Clean Out day is an opportunity to responsibly recycle your e-waste in the U.S.A. and save it from being dumped into our landfills.

Free Talk on ImmunityTues. September 27, 6:00pmNew Chapter vitamin and supplement representative Andrew Schindler will present information on how to naturally boost your immunity. Please call 540.343.5652 to reserve a seat.

Fall Waterways CleanupSat. October 1, 8:00am - 12:00pmVolunteer teams from all over the Roanoke Valley will join forces to remove trash from our streams, creeks and rivers. An after cleanup celebration will be held at Wasena Park with food, drink, music and more!

Cooking Healthfully for your Family Thurs. October 6, 13 and 20, 6:00 - 7:30 p.m.$30 for owners, $45 for non-owners (scholarships available)This interactive cooking class for the whole family is taught by Certified Health Coach and Director of Happy Healthy Cooks, Heather Quintana.

Food for Life: Cancer Fighting Foods Sat. Oct 8 & 15, Nov. 12 & 19, 10:00 a.m.$66 for 4 class seriesLearn the secret nutrition and cooking tips that have been shown to help with prevention or survival of cancer and other chronic diseases. Instructor, Karen Ughetta.

Times They are a ChangingBy Sam Eakin, President, Roanoke Natural Foods Co-Op Board of Directors

When you walk down the alleys behind the streets in the Raleigh Court neighborhood of Roanoke City these days, you might occasionally hear the distinct sound of chickens clucking. “City Chicks” or “Urban Chickens” are becoming more and more popular here in Roanoke as the trend takes hold in cities across the United States.

Maybe it’s because of the economy, or people are realizing their need to have a connection with the very food that keeps them alive and healthy, or maybe it’s just that eating the freshest cleanest food tastes better and makes us feel better.

For me, it started in Italy in 1994. I thought something was wrong with the eggs there - the yolks were almost orange! And the eggs tasted like no egg I’d ever had before. Little did I know that’s how eggs are supposed to be. The factory-farmed eggs we find in the supermarkets are from severely overcrowded chickens that are fed an unnatural diet of GMO soy and corn pellets so they produce pale, tasteless eggs lacking in many of the nutrients found in the eggs of backyard chickens allowed to roam free and scratch and peck for bugs and vegetation.

Years later, after moving to Roanoke, I ended my quest for those amazing eggs I had in Italy when I bought a dozen eggs from Weathertop Farm in Check, VA. They were so good, I would set my alarm and race down to the “Community Market” every Saturday morning to get my eggs before they sold out. After a few disappointing weeks of missing out on fresh eggs, the time had come for our family to raise our own chickens.

We started with 6 baby hatchlings in a large cardboard box with wood shavings and a heat lamp. The baby chicks are so soft and fuzzy and make the cutest little peeps. After a few weeks, they were “feathered out” and ready to move into the coop. By 16 weeks, they started laying their first eggs!

Our chickens make great pets, they are fun to watch, and are simple to care for. They make me laugh every time they waddle-run to greet me. Sometimes they walk up to the back door and “knock” on the window. They eat weeds, grubs and garden pests, convert fruit and vegetable scraps into fertilizer, and provide lessons for my boys about responsibility, empathy, life cycles,

self-sufficiency, nature, and where food comes from. Plus, our chickens provide us with plenty of the best-tasting, freshest eggs around.

Each day, my 8 year old checks their food and water and my 4-year-old collects the eggs. Our chickens “free-range” in our fenced-in backyard during the day, and head back into their coop each night. Once a week, I do a quick clean of the coop (takes about 10 minutes) and about once every 4 - 6 months I do a thorough cleaning (takes about 30 - 40 minutes.)

If you live in Roanoke City, you can have up to 10 hens in your backyard, as long as the coop is at least 50 feet from any dwelling. (If your lot is larger than 20,000 sq ft, you can have even more hens!) No roosters allowed. And no, you don’t need a rooster to get eggs! (Chickens “ovulate” almost daily. So, if you had a rooster doing his job, the eggscould hatch into chicks - otherwise they are just eggs for the eatin’.)

For resources on where to find chicks, feed and the equipment you’ll need to get started including coop designs, visit www.roanokenaturalfoods.coop

Co-Optimist • Summer 2011 | 03

City ChicksBy Heather Quintana, Certified Health Coach and Healthy Living Marketing Consultant

(Left) Jack and Matthew Quintana (left to right) feed their chickens bread in the backyard. (Top) Scott Baldwin and Tulie

Kaschub with their boys, (left to right) Henry and Charlie Baldwin in front of their backyard chicken coop that houses four

egg laying hens in Raleigh Court. “They help take care of the stinkbugs,” Tulie said. (Bottom) Mike and Mollie Guzo with their children, (left to right) Riley and Silas pose for a portrait in front

of their poultry coop, raising both chickens and turkeys.

Photos by Allison Money

Local food is a privilege we often take for granted. The fresh food markets in large urban areas are in such high demand that vendors often sell out in the first hour. We are lucky to have access to delicious and nutritious foods, fresh from the source. Whether they have a half an acre or 200 hundred acres, these are a few farmers who are doing their best to

grow and provide truly local, sustainable foods. Local is about building relationships in the food chain and supporting your local economy, buying directly from family farmers helps them stay in business. With hard work and dedication these vendors persevere to supply fresh, local sustainable foods to their community and region.

04 | Co-Optimist • Summer 2011

As Yvonne Rieck was coming home from the hospital with her first-born child she found quite a surprise waiting, her husband Walter had purchased a herd of pigs. Thirty-three years later they are still raising hogs, as well as grass-fed cattle, chickens and egg-laying hens in the mix. The New Jersey natives and their 11 year old daughter, Hattie, are currently raising roughly 150 egg laying hens, 160 broilers or meat birds, 12 sows (female pigs), 1 boar, 100 top hogs of different sizes and 45 head of beef cattle including calves. The majority of their business, roughly 75 percent, is direct to consumer. All direct market meats are processed on the farm by the Riecks. “You want to have repeat customers, that is what sustains you. I want to sell the best product at a fair price,” Walter said. For the past seven years they have been direct marketing at the Danville Community Market, Martinsville Farmers’ Market, Roanoke City Market and now this year at the Grandin Village Community Market. Sandy River is also found on the internet-based market Runner-Bean.com that covers southwest Virginia. Their local meat is also sold at Roanoke Natural Foods Co-op and at the Homestead Creamery in Wirtz, Virginia. All store sold meats are processed and USDA certified through a packer. For more information on meat cuts available or to make special orders visit www.sandyriverpork.com

Sandy RiverYvonne and Walter Rieck, Axton, VA

What do you think you could grow on a half an acre? Located right here in southwest Roanoke County, on a mountain just below Valhalla Vineyards, David and Constance Wright have transformed their property into a veritable garden. Their slogan: “From Seed to You. 100% homegrown in The Professor’s Garden, the Wright place for growing ideas.” “I just started digging in the dirt,” Constance said of how they got started. “Everything is homegrown which means our hands, our labor.” What once used to be their driveway is now filled with raised beds, container plants and a small greenhouse. Though they call themselves a garden their operation is a model for urban agriculture. Section after section of the yard is dedicated to various vegetables mixed in with the existing fruit, nut and fig trees. “We do everything according to the book, that’s why we are called ‘The Professor’s Garden’,” David said. “We are as natural as possible in our practices.” Though they do not produce the volume necessary to sell commercially, they make up with their ever-expanding variety of heirloom and hybrid vegetable plants. Constance has carved out a niche with her eggplant, growing 19 different varieties this year. The rest of the garden is filled to the brim with 52 tomato varieties, 8 different kinds of squash, 12 types of hot peppers and another dozen sweet pepper varieties, 6 kinds of beans, as well as an array of corn, potatoes, apples, cherries, plums, blueberries, chard, fennel, lettuce, nuts, figs and more. The Wrights also sell seedlings during the spring and fall, always eager to share their knowledge and joy of growing food with others. The duo brings their variety to Grandin Village Community Market, West End Community Market, and the Catawba Valley Farmers’ Market.

The Professor’s GardenDavid and Constance Wright, Roanoke, VA

By Allison Money

Driving down the road you might not even notice the small shed next to the modern ranch home. Then you catch a glimpse of something meandering behind the house, a goat. And then the herd arrives, 18 goats of all shapes, sizes and levels of curiosity come to check out the newcomer.

Michael and Cindy Curtin started their adventure with goats a few years ago when they needed to clear out an overgrown embankment. “We learned a lot in the beginning about what goats will and will not eat,” Michael said. “They love pine needles, tree bark and maple leaves. They will choose dried out maple leaves over feed in the wintertime.”

“I just started making cheese as a hobby really. Turns out it was pretty good,” Michael said. They soon added several more animals and began the foray into milking goats. Curtin now has a wide variety of goats including Alpine, Nubian, La Mancha, a small-eared breed, and hybrid mixes of all three.

“My girls don’t like to get up too early,” Michael commented about the twice-daily milking process. It takes roughly one hour to finish milking all 11 nanny goats. Four of his largest goats will give roughly one gallon apiece everyday. Once all the milk has been collected it then goes into the milk pasteurization tank, a retro-fitted 1964 tank Curtin purchased and hauled all the way from Indiana.

Michael makes cheese several times a week, the whole process taking nearly a day and a half to complete. The great thing for consumers is they are getting cheese that was made that week, unlike the products found at conventional grocery stores.

Cindy is the creative chef behind the flavors, preparing batches of cheese throughout the week including their popular feta and chevre styles. She also helps with distribution as well as working Farmers’ Markets throughout the region.

It has been a long three years getting all of the equipment and certifications but their business is rapidly expanding. The Curtins now sell their farmstead cheese at four businesses in the region including Roanoke Natural Foods Co-op, Full Moon Harvest in Floyd, Eats Natural Foods in Blacksburg and their newest location, Tinnell’s in south Roanoke. They also sell directly to several restaurants and food distributors.

Curtin’s DairyMichael and Cindy Curtin, Rocky Mount, VA

Co-Optimist • Summer 2011 | 05

Jack Ferguson, 90, has dedicated his entire life to providing good, fresh food to the community. “I tell you, farming keeps me alive.” He is now the oldest vendor at the Roanoke City Market downtown though his farm manager, Kris Peckman, has taken on selling at the markets. What was once a meadow tucked in the woods, nestled by a creek, now serves as a home to the multitude of vegetables grown and loved at Ferguson Farm. “I’ve been working here on the farm all my life,” Ferguson said. “I was born here, grew up here. I thought I was going to get away and never come back. But then after I was in World War II, I was glad to come back and work on the farm with my dad.” Ferguson’s father purchased the property, located near Rocky Mount, in 1920 from a relative. Ferguson, his wife and his father sold mainly chickens and eggs from 1946 till about 1980. Ferguson has since become know for his greens like spinach and kale and still continues to sell eggs from roughly 100 laying hens. The farm is very close to organic, the long and costly certification process not really being a viable option. “I’m 90 years old. We don’t have any long-range plans, it’s just one year to the next. We might not be here another 20 years but as long as I can get around we will keep going. “ “’Give up’ is not in Jack’s vocabulary,” quips Peckman. She joined Ferguson in 2006 just as the local food movement was gaining popularity. Ferguson’s wife was ill and he was considering hanging it up to take care of her when Peckman, who was retiring at the time, stepped up to the plate. “Honestly I was addicted to good food, I didn’t want to see it go away.” Ferguson’s wife passed away last year. According to Peckman, about half of the market customers are there supplementing their own gardens. “People are starting to see that locally grown food is what matters, not necessarily an organic label,” Peckman said. A green tomato picked early and ripened in transit, organic or not, pales in comparison to a vine ripened tomato picked at the peak of freshness. Ferguson Farm regularly attends the West End Community Market bringing along their Franklin County cage free eggs and fresh, naturally grown produce.

Ferguson FarmJack Ferguson & Kris Peckman, Rocky Mount, VA

(Top) David Wright standsin the main garden onhis property. “I like tolet Nature do it’s thing.”(Bottom) Michael Curtinposes for a portrait with afew of his goats.(Right) Yvonne Rieck petsone of her 150 egg layinghens in the farm pasture atSandy River.

Photos by Allison Money

To see more photos from the farms, visit www.roanokenaturalfoods.coop

(Far Left) A hen walksaway after finishinglaying an egg asJack Ferguson gatherseggs from the coop.

06 | Co-Optimist • Summer 2011

Friendly City Food Co-op officially opened their doors on July 9 with a great gathering of their Harrisonburg community. What is remarkable about Friendly City is how quickly their cooperative formed, raised funds and opened to the public.

A group of 25 people came together in early 2006 to begin discussing the idea of opening a food co-op in Harrisonburg. Holding “Feb Fests” for four years in a row and working tirelessly the other 11 months of the year, Friendly City was able to raise over $200,000 and build a membership of over 750 families by the start of 2010.

General Manager, Steve Cooke, was hired in July 2010, coming to Friendly City from Sevenanda Co-op in Atlanta GA. The Member Loan Campaign flourished under its new leadership which now included Outreach Coordinator, Suzi Carter. In 2011, the cooperative had raised over $900,000 and grown their membership to over 1,000 families. Reminder: they hadn’t even opened their doors yet!

“Our earliest members showed us that there was deep support in our community for a downtown food co-op, and provided the much needed capital which they used for their market study and other groundwork,” Friendly City’s Board President Ben Sandel said.

Today, sales and traffic in Friendly City continue to grow everyday. They have over 100 varieties of local and organic produce and have developed relationships with over 50 local farmers, producers, bakers and artisans in the Shenandoah Valley.

“We want shopping at Friendly City to be just as enjoyable as the food folks purchase here,” Suzi Carter said. “Every aspect of our co-op lives true to not only our mission, but also the name on our sign: friendly.”

Visit Friendly City Food Co-op the next time you’re in Harrisonburg, VA at 150 E. Wolfe Street or stop by right now online at www.friendlycity.coop.

Friendly City: Blast Off!By John Bryant

With the season coming to a close I know that I’ll gain back those few pounds I’ve lost during the summer and I’ll have that ‘blah’ feeling until spring. How can I stay energized and feel fit year round?

Year round health takes a year round mindset of healthy eating for life. Health is not automatic, it takes planning and it takes commitment. It is important to evaluate not only what your vision for health is, but discover what the values are that make it important to you to stay on track.

Summer is abundant with lots of fruits and veggies to make eating anti-oxidant rich food easier. But as we roll into fall there is still an abundance of apples, pears, winter squash and fall greens. We need to stop making excuses and start making reasons to eat for health. When we plan our menus and make our shopping lists, we can achieve our health goals one step at a time. The important question is WHY do you want to eat healthy?

The WHAT do you want to eat and the HOW are you going to achieve your goals pales in comparison to the WHY it is important to you. When you can get in touch with the WHY, change happens!

Jeanie Redick, CN, IHCIntegrative Health Coach Professional and Board Certifi ed Holistic Nutritionist

Co-Optimist • Summer 2011 | 07

Ask The Natural Health Experts

Many owners discover Roanoke Natural Foods Co-op through a change in lifestyle. That can mean many things to many different people. Some want to change their diets based on doctors’ suggestions, some want to switch to organic and natural products. Many find their way to the co-op as they sense a need for more community involvement.

The point being, our collective co-op probably means something completely different to you than it means to me. So how can we most benefit from ownership of our food co-op?

Roanoke Natural Foods Co-op is now holding monthly orientation sessions for new owners called, My Co-op 101. Here we will listen to your needs and help you find what you’re

looking for. If you want a general tour of the store, we can do that but we would prefer to find out what you want to get from your food co-op and take you there.

Nutritionist and longtime RNFC owner Jeanie Redick will lead My Co-op 101, and we always have staff members on hand to help. The orientation is FREE to owners; even if you’ve been an owner for 35 years you are welcome at My Co-op 101.

Walk-ins welcome, but a heads up would be appreciated. Email info@roanokenaturalfoods.coop or call Customer Service 540-343-5652.

MY CO-OP 101 DATES:

Saturday, September 17 - 10am

Tuesday, September 27 - 6pm

Saturday, October 22 -10am

Tuesday, October 25 - 6pm

Jenifer MesserWellness Director at the Kirk Family YMCA

To stay energized and feel fit year round, it’s important to find an exercise routine that you really enjoy. Here are a few ideas:

Try something new: As the seasons change, it’s a great time to try new forms of exercise. Move your outside workout to the indoor pool, try a class or a new piece of equipment.

Be Social: Group Exercise classes like Zumba and yoga give you time to connect with friends and are a great way to keep each other accountable and have fun.

Set Goals: Ask yourself what you’d like to accomplish. Is it keeping off your weight? Is it running a 5k? Sign up for a program that will help you reach your goal.

Compete: The thrill of competition can be a huge energizer. Check out competitive sports, team weight-loss programs or wellness challenges like boot camp.

Play!: At the Y, we know that playing is a great way to stay active. That’s why we built our all-new XRKade. The XRKade combines video gaming and exercise-from dancing and bike riding to wall climbing and interactive games-that make being active even more fun.

Ask for help: Personal trainers are not just for body builders; they give you personal attention that can help you exercise more efficiently as well as set and achieve your wellness goals.

Be Well-Rounded: To really feel energized and fit, it’s important to take care of ourselves in spirit, mind and body. Nourish your body with healthy food and exercise while looking for healthy activities that feed your spirit and mind.

1323 Grandin RoadRoanoke, Virginia 24015

My Co-Op 101New Owner Orientation

08 | Co-Optimist • Summer 2011

SEPTEMBER 2011

Thurs. September 15Kim RicheyKirk Avenue Music Hall, 7:30pm

Fri.September 16Jefferson Center 10 Year Gala Celebration: feat. George BensonJefferson Center, 8pm

Fri. September 30Bruce CockburnKirk Avenue Music Hall

Sat. September 10Botetourt Wine Trail Summer Concert Series: Felice BrothersDaleville Town Center, 12pm - 6pm

Wed. September 14Banff Film Festival: Radical ReelsJefferson Center

Wed. September 14Tab BenoitAwful Arthurs, 9pm

Thurs. September 1My City Roanoke Film FestivalShadow Box Theatre

Thurs. September 8Urban Forestry WorkshopBest Western Conference Center Waynesboro, 8am-3pmwww.freesvirginia.org

Fri. September 9John Hiatt & the Combo with Big Head Todd & the MonstersJefferson Center, 8pm

Sat. October 1Fall Waterways Cleanup 2011 CelebrationWasena Park, 12pm

Sat. October 1Mountain Magic in Fall: Bluegrass, Antiques, and Crafts FestivalDowntown Buchanan, 10am-5pm

Mon. October 3Roanoke Symphony Orchestra Opening Night: New World Symphony, with Roanoke’s Mandolin Virtuoso, Jeff MidkiffRoanoke Performing Arts Theatre, 8pm

Sat. October 8Angel BandKirk Avenue Music Hall, 8pm

Fri. October 14Chatham CountyLive at the Sanctuary, 8pm

Fri. October 21Roanoke Symphony with Guest Billy OceanSalem Civic Center, 8pm

OCTOBER 2011

Stay tuned for details on the 101.5 fm the music place 2nd Anniversary Party this fall!

Ownership Drive October marks Roanoke Natural Foods Co-op’s Annual Ownership Drive. If you’ve been thinking about becoming an owner or maybe you’re thinking about it for the first time now, becoming an owner of our co-op in October has lots of perks.

Not only will you save the $10 administration fee, which is waived in October, but you’ll receive discounts on Owner Sales items, be eligible for a patronage rebate at the end of the year, get discounts on Co-op Classes, and you’ll be joining our team of community superheroes, here to preserve a natural, organic and sustainable way of life for us all.

Our owners are also the guests of honor during the Co-op Owners’ Weekend, October 14, 15 and 16.

Friday, October 14

There’s a concert in the Grandin Village sponsored by RNFC. The first 100 Co-op shoppers to show us their owner card at the concert will receive special co-op schwag!Saturday, October 15

Owners’ 10% Off Day: Owners will receive 10% off their purchases while the store will be abuzz with local vendors sampling their amazing goods.Sunday, October 16

We’d like to welcome all of our owners to an Outdoor Cookout at the Co-op celebrating everything that a co-op should be: community, fun and food. Owners eat FREE starting at 5pm. We will have live music, kid’s activities and plenty of food with both meat and vegetarian options. It all happens under the big tent, rain or shine.