from tvnooz.com

Shopping at the Honest Weight Food Co-op can be a great way to not only purchase healthy and local foods, but also use your grocery dollars most efficiently!  Here are some tips for how to do it…

1) If you want to stick to a budget, you need to make one!  Look over your grocery spending for the last 4-6 weeks and average it out.  In general, how much do you spend?

2) Buying staples such as flour, spices, sugar, etc. can be daunting on a weekly basis.  Take stock of what’s already in your cupboard.  Do you have any products that are nearing expiration?  Make sure to move those items to the front of the pantry so that they don’t go to waste.  Depending on your food preferences, allergies, and other restrictions, your supply of staples may vary.  However, most sources recommend a good supply of the following:

• olive oil

• vegetable oil

• balsamic vinegar

• red wine vinegar

• salt and pepper

• spices

• canned or dried beans

• vegetable stock, broth, or natural boullion cubes

• tomato paste

• jarred marinara sauce

• red and white wine

• rice

• pasta

• flour

• sugar

• potatoes

• garlic

• onions

• butter

• milk

• eggs

• parmesan cheese

• mustard

• mayonnaise

• carrots

• celery

• lemons

• frozen vegetables such as peas, broccoli, and/or spinach

• bread

Keep track of which staples you use more than others.  If you use a lot of dried cranberries and chocolate chips, make those staples.  Be sure to buy only the staples you actually use, not those you wish you used.  If you keep buying lemons and then throwing them out, don’t buy them unless they have a specific intended use.

3) One of the best ways to save money is to plan meals for the week.  If you have a particular craving, go for it!  Otherwise, before selecting specific meals, start by reading the sales flyers and coupon booklet.  Honest Weight Food Co-op has monthly store sales flyers and Co-op Deals flyers available in the store every day.  Try to build a meal around those sale items.  Additionally, use the sale flyers and coupon booklets to stock up on staples!

4) Once you have an idea of what’s on sale, start to plan your menu.  There are plenty of resources for planning a weekly menu, but the bottom line is that you need to figure out what works for you and your family.  You might want to create a framework that you can reuse every week, such as a “meatless Monday” or “Tuesday pasta night.”  This type of system can help to take some of the guesswork out of your weekly meal planning.  Additionally, be practical about your time limitations.  If you know that Wednesdays are busy for you, consider purchasing an on-sale prepared food item, or making a good soup the day before than you can reheat and serve with crusty bread.

5) Get ready to shop!  Before you head to the Co-op, carefully organize your weekly shopping list by category, such as “produce,” “bulk,” and “grocery.”  This will help save time, and reduce the risk of forgetting an item.  Bring a clean copy of the list with you.  If you want, you can even bring a small clipboard and pen to check off items as you put them in your cart.

6) Go shopping!  As much as possible, try to stick to your list.  If you purchase too many products outside your meal plan, invariably some products won’t get used, leading to waste.  Use these money-saving tips when shopping at the Co-op:

• Buy local!  Throughout the store you’ll notice products tagged with our “Local” symbol.  These products are often less expensive.  Additionally, purchasing these products helps support local farmers and vendors, keeping more of your money in our local economy, and helping small producers stay in business which creates more jobs.

• Think seasonally.  Seasonal products tend to be less expensive, and may have a local option.

• The organic challenge: Keep in mind that you don’t have to buy all organic, all the time.  Many of our local farmers practice sustainable or organic growing practices even if they haven’t been certified.  If you have a question about a particular product, don’t hesitate to ask someone working that department!

• Check out our Bulk Department!  We have hundreds of Bulk items in stock every day, from beans, nuts and seeds to grains, snacks, oils and more.  In general, bulk products are significantly less than expensive than pre-packaged varieties.  Although this department might seem intimidating, it’s actually very easy to start shopping there and saving money.  If you want to bring your own container, no problem!  Just stop by the Service Desk on y our way in to have them tared.  If not, you’re welcome to use containers and bags available in the Co-op.  Know that you’ll incur a small charge for these new containers, but you can always bring them back to reuse next time!

7) Unpack and enjoy!  A plan is only good if it’s implemented.  When you get home from the Co-op make sure to carefully label and put away all purchases.  Rotate old products to the front of your pantry to avoid waste.  Storing dry goods in air-tight containers and properly refrigerating produce can also cut down on food waste and spoilage.  As much as possible, try to stick to the meal plan you created.  If you only end up using some of your planned meals, carry the extra meals over into the beginning of the following week.

Remember that Co-op employees and volunteers are always happy to help!  Never hesitate to ask for assistance locating sale or local items.  Plan in advance, shop smart, and you’re well on your way to creating healthy, money-saving meals.

–  Joy Getnick

Alfalfa might seem like it’s not that big of a deal but, as the fourth largest crop grown in the United States, it’s a huge part of the food chain.  This plant is mainly used as feed for animals that are raised for meat or dairy production.  Because the potential for cross-pollination exists, organic alfalfa crops could be contaminated,   thereby substantially contaminating the organic food system.

Please take a minute to visit Food and Water Watch, and complete their online petition to President Obama.  Remember – we’re stronger together!

Studies have shown that the lycopene in tomatoes may reduce incidence of cancer and heart disease.  From now ‘til February 15^th you can purchase delicious and lycopene-rich Muir Glen Organic Pasta Sauce and Muir Glen Organic Salsa for a fraction of their regular price.  While you’re in the store why not pick up some of our other heart-healthy sale items, such as Spectrum Essentials Omega 3 Fish Oil, Kashi’s Heart to Heart cereal, or a Chocolove Chocolate Bar!  Fish oil is one of the best sources of Omega 3, a fatty acid shown to reduce inflammation that can lead to heart disease and build-up.  Kashi’s Heart to Heart contains a bounty of whole grains which studies have shown can lead to a significant reduction in incidents of heart disease.  Chocolove Chocolate Bars’ many varieties contain not only anti-oxidant rich dried fruits – such as cherries and cranberries – but also flavanols, a type of flavonoid found in cocoa that has been shown to lower blood pressure and improve blood flow to the heart, lowering cholesterol and reducing the chances of a blood clot.

Interested in more heart-healthy shopping tips?  Check out the following link for information from the American Heart Association and American Stroke Association on how to shop heart-smart.

– submitted by Joy Getnick

Sources:

http://my.clevelandclinic.org/heart/prevention/nutrition/chocolate.aspx

http://www.wholegrainscouncil.org/whole-grains-101/what-are-the-health-benefits

http://www.umm.edu/altmed/articles/omega-3-000316.htm

Grass-fed beef – which comes from grass-fed cows vs grain-fed (ie: corn-fed) cows – has been shown to be a healthier option for humans and animals alike.  Studies have demonstrated that grass-fed beef contains a much higher level of Omega-3 fatty acid, which is an essential nutrient for good health.  Omega-3 fatty acids play a critical role in brain function.  They are also suspected to reduce the risk of heart disease, arthritis-related inflammation, and some caners.  In particular, Omega-3 fatty acids have been shown to decrease a person’s risk of arrhythmias (abnormal heartbeats), as well as lower blood pressure by slowing the growth rate of atherosclerotic plaque.

The American Heart Association recommends eating fatty fish or other foods containing high levels of Omega-3 fatty acids at least two times each week.  Omega-3 fatty acids are typically found in fatty fish, such as salmon, tuna, and halibut, as well as algae, other plants, and many nut oils.  Although grain is not a good source of Omega-3 fatty acids, many green plants are.  As a result, grass-fed beef contains a significantly higher level of Omega-3 fatty acids, and can also be a good source of this important nutrient.

Here at the co-op our meat manager, Cheng, does a superb job keeping the meat department cases stocked with great Omega-3 fatty acid-rich options.  Perhaps the most luxurious is the beef tenderloin.  The tenderloin is taken from the “loin” part of the cow, right below the rib cage.  Because this muscle does very little work, it is the most tender part of the cow.  The tenderloin can be sold whole or in medallions, allowing for versatility in its preparation.

The Joy of Cooking has a wonderful recipe for cooking beef tenderloins with a red wine, mushroom, and rosemary “sauce.”  Beef tenderloin isn’t inexpensive – grass-fed or otherwise – but this savory and hearty main dish is perfect for a special winter supper, or perhaps a Valentine’s Day treat!  Serve with locally preserved root vegetable mash – such as sweet potatoes with onions – freshly baked bread, and a simple green salad.  Complement this memorable feast with a good New York State Cabernet Sauvignon, such as a bottle from Keuka Overlook Wine Cellars in the Finger Lakes, or one from Miles Wine Cellars in Himrod, NY.

Sources:

University of Maryland Medical Center – http://www.umm.edu/altmed/articles/omega-3-000316.htm

American Heart Association – http://www.americanheart.org/presenter.jhtml?identifier=4632

Grass-Fed Traditions – http://www.grassfedtraditions.com/grass_fed_beef.htm?s=yh

Rombauer, Irma S., Maion Rombauer Becker, and Ethan Becker.  Joy of Cooking.  New York:  Scribner, 1997.

Blog post by Joy Getnick

Everyone can help reduce the amount of waste they send to the landfill by simply composting their kitchen scraps.  Composting food waste offers several advantages:

• It can reduce household garbage costs;
• It creates less odor and attracts fewer pests than when putting food wastes in garbage containers;
• It saves the water and electricity that kitchen garbage disposals use;
• It produces free, high-quality soil amendment; and
• It requires little space.

You can collect food scraps right in your own kitchen, with a compost pail, then empty the full pail into a larger (homemade) compost bin, tumbler or worm condo!   If you don’t like the idea of sharing your kitchen with worms or don’t have a yard or basement to keep your compost bin you can have your compost picked up.  Check with your town or city’s recyling department to see if your municipality has a compost program, and if not, you can be part of local compost initiatives like Albany’s Radix Center compost pick-up service.

There are certain foods you cannot compost and specific methods to prevent odors, pests and to create the most nutrient-rich soil.  To find out more about composting attend the Co-op’s Vermicomposting class with Kathy on Monday, December 12 at 12-2pm.  There will be a post with more details on composting later this week for those who cannot attend, but the class will surely be interesting and informative!

Source: Climatelab.org

Did you know the Co-op has a knife sharpening station every Wednesday from 3:00 – 7:00 pm?  Chaz, the friendly knife-sharpener, is happy to help you keep your knives in tip-top shape for you.  Have you visited Chaz lately?  Did you find cutting and chopping much easier afterward?  Tell us about it!

Last week I took on the task of sharpening my knives myself.  After a few minutes of fumbling with the knife-sharpening tool my husband suggested I visit YouTube for a demonstration video.  He is so smart.  I found Gordon Ramsay’s Cookalong Live series.  These videos are awesome for other kitchen tasks besides knife sharpening too!  I followed Gordon’s instructions and in no time had nice, safe, sharp knives.

So, if you don’t have a chance to visit the Co-op today to get your knives sharpened (but I suggest you do), watch & learn:

Other tips on keeping safe knives: DO NOT put your knives in the dishwasher, ALWAYS wash them by hand.  Do be careful of your fingers while doing so though

Source: Womans Day

We hope you and your families have a wonderful Thanksgiving surrounded by family and loved ones. At the co-op we are thankful for all of our members and customers.

Thanksgiving, after all, is a word of action. ~W.J. Cameron

Wednesday, November 17 is the last day to submit your Thanksgiving Turkey orders so stop in or call the Co-op asap if you are interested!

Lots of exciting samples in-store this week to inspire your Thanksgiving menu!

Monday

12 – 3pm Sample three different flavors of Chocolate Sundrops.

Tuesday

10am – 1pm Stop in the Co-op to demo TBD Wellness Products available for purchase in the store!

2 – 5pm TBD Specialty – Gluten Free, Vegan, Biodynamic, Fair Trade, Kosher – Demo.

Wednesday

**Gobble gobble! Turkey order deadline!**

10:30am – 1:30pm Aloe Life demo.

11am – 2pm Stop in to try some pumpkin mousse – yum!

3 – 7pm One week before Thanksgiving! Are your knives ready?  Get them sharpened by Chaz at the co-op!

Thursday

3 – 5pm Sample a little Green Bean Casserole!

Friday

10am – 1pm Egg Nog Spiced Sugar Cookies – I got excited just writing typing that!

Stop in the Co-op today to celebrate with us and eat some birthday cake!