Check out what's new at the co-op this month October 2016.
View this email in your browser

Boost Your Immune System with Help from Baker Co-op

Your immune system needs extra care during cold & flu season. Always ready to ward off disease, the immune system patrols & protects using the combined forces of white blood cells, bone marrow, lymphatic vessels & organs, and blood serum factors. The Baker Food Co-op carries several herbs, vitamins, supplements and special remedies to support all the components of your immune system, including:

Nature's Way® Umcka® Elderberry Syrup:
for coughs, colds, flu, bacterial & viral infections, and tonsillitis.

Bayberry: antibiotic for a sore throat, coughs, colds, and flu.

Garlic: fights off 30 types of bacteria, viruses, parasites & fungi.

Echinacea: supports immune system and lymphatic function.

Goldenseal: cleanses and detoxifies the body & is anti-bacterial.

Vitamins: Vitamin C is the main support, followed by A, D3, E, and Selenium.

Probiotics: Studies show they reduce respiratory and gastrointestinal infections.

Immune-supportive herbs: eleuthero (Eleutherococcus senticocus), Asian ginseng (Panax ginseng), American ginseng (Panax quinquefolius), or astragalus (A. membranaceus), don’t take astragalus if you also have a fever.

Medicinal mushrooms: shiitake and maitake.


Take care of yourself during cold and flu season!

Get enough sleep. Sleep deprivation & stress increase the hormone cortisol, which suppresses immune function

Avoid tobacco smoke. It raises the risk of bronchitis and pneumonia.

Drink less alcohol. Excessive consumption impairs the immune system & increases lung infections.

Catch some rays. Sunlight triggers the skin’s production of vitamin D. Low vitamin D levels correlates with a greater risk of respiratory infection.

Board of Directors Message

We are still looking for a new Board of Directors member. Here is an opportunity to help support your co-op and shape it’s future, all while earning an automatic 30% discount. If you or someone you know is interested in filling this vacant board position please contact any board member or Co-op employee. 

We also need a new department head for bulk goodies. Contact Phoebe or Carol at 541-523-6281.

Remember the October Member-Owner Meeting on Tuesday, October 18th. Come and hear what is new at the Co-op and hopefully vote for a new Board of Directors member. Hope to see you there. 

Upcoming meetings and events for your calendar.

  • October 18th – Member-Owner Meeting, 6 PM, Library meeting room.
  • October 21th - Crossroads Gala, 5:30 to 10:00 pm at the Crossroads Carnegie Art Center in Baker. This fundraising dinner and auction is supported by the Baker Co-op which has donated a basket full of goodies for the auction. Call for more information: 541-523-5369.
  • November 15th – Board of Directors Meeting, 6 PM, Library meeting room.

Your comments & suggestions are always welcome; contact any board member, staff, or use the suggestion box in the store. The board may be contacted at 

Board of Directors:
Dennis Winkler – President
Ann Clark – Vice President
Valerie Potter – Secretary
Lloyd Nelson
Clyde Christian
Lynn Landgrell

Immune System Boosting Remedies

Immune System Booster

  • 2 cups of water
  • 1 tsp. Echinacea root
  • ½ tsp. chamomile leaves
  • ½ tsp. shizandra berries
  • ½ tsp. peppermint leaves
Immune System Tincture
  • ½ tsp. Echinacea root tincture
  • ½ tsp. pau d´arco bark tincture
  • ½ tsp. Siberian ginseng root tincture
  • ½ tsp. licorice root tincture
  • ½ tsp. astragalus root tincture
  • ½ tsp. bupleurum root tincture

Take 3 - 6 tsp. of the formula(s) daily for up to 5 days.

Eat plenty of vegetables, fruits, nuts, & seeds. In one study, boosting fruit & vegetable intake improved antibody response to the Pneumovax vaccine, which protects against Streptococcus pneumonia.

Shop the Baker Co-op produce department for organic & locally/regionally grown fruits & vegetables:

  • Red Potatoes, Bouchey’s Organics, Wapato, WA
  • Red and Green Cabbages, Cal Farms, Oregon City, OR
  • Green Kale & Leeks, Ralph's Greenhouse, Mt. Vernon, WA
  • Fuji Apples, Viva Tierra Organic, Mt. Vernon, WA
  • Beets, Cilantro, & Cucumbers, Siri & Son Farms, Damascus, OR
  • Microgreens, Christopher Kale, Baker City, OR
  • Onions, Mary Forrester, Baker City, Or
  • Garlic, kale, chard, parsley, snow peas, Michael Jimmerson, Baker City
  • Sweet onions & melons, Robert Eber, Halfway OR
  • Beefsteak and on-the-vine tomatoes from H & H Farms, Boise, ID
  • Butter Lettuce from Laura Lee Farms, Bliss, ID

New at the Co-op in October: locally raised, frozen, whole chicken. Check out the very special price: Everyone gets 30% off!

Shop at The Baker Food Co-op to Avoid the New Genetically Modified Apples

It is hard to believe that genetically modified apples would be necessary after centuries of old-fashioned apple variety selection that has given us hundreds of great apple varieties. However, genetically modified apples will be available in US markets in the near future. GM Granny Smith and GM Golden Delicious have already been approved by the USDA and approval is pending on GM Fuji Apples. The main reason for the genetic engineering of apples is so they do not brown after being sliced.  Fortunately, you can purchase certified organic apples to avoid genetically modified apples.

At the Co-op this month we have certified organic apples from Eagle Creek Orchard in Richland, including Rome, Golden Delicious, Ida-Red, Scarlet Spur and Winesaps.

We Have All Natural Halloween Treats!

For many young (and not so young) people, October is defined by Halloween and candy. Halloween begins the winter season of indulgence when we use sweet treats to make up for longer nights and less sunshine. The Co-op carries many kinds of sweet treats with less, and some with no refined sugars. The options range from dried fruits to carob and dark chocolate covered almonds & cherries. Is there really a difference between these sweet treats and the normal Halloween candy conspicuously on sale now at other local stores? The new Dietary Guidelines for Americans, released January 2016 by the US Agriculture and Health and Human Services Departments, comes down hard on what they call “added sugars”, suggesting they should be limited to less than 10% of daily calories. “Added sugars” are defined in the Guidelines as “refined sugars and syrups added to processed and prepared foods or beverages”. Specifically NOT included in the term are “naturally occurring sugars”. What is the difference between natural and refined sugars?

The main difference is how our body metabolizes them. Most refined sugar comes from sugar cane or sugar beets. These are processed to extract the sugar, found mostly as sucrose: a combination of glucose and fructose. Our bodies start to break down refined sugar in the stomach and then process it very rapidly, causing insulin and blood sugar levels to rise quickly.

Natural sugars are found in fruit as fructose and in dairy products as lactose and are processed relatively slowly in the body.

Fructose breaks down in the liver and does not provoke an insulin response. The fiber in fruit also slows down fructose metabolism and fruit contains nutrients, vitamins, and antioxidants. This “full package” allows our bodies to further slow the absorption of fructose. • Lactose metabolism starts in the intestines where it is broken down into galactose and glucose. Glucose is immediately absorbed into the bloodstream, but galactose cannot be used directly, so it is further converted into glucose after additional work by enzymes, such as lactase. The protein in dairy products (like the fiber in fruit) may help to slow glucose metabolism.

The slower metabolism of natural sugars means that they are less likely to give us that quick “sugar high and crash”. Of course, we can still get too much natural sugar! Moderation is always key, even with healthy snacks higher in natural and lower in refined sugars.

The Co-op offers many Halloween candy alternatives, including:

  • Whole wheat fig newtons
  • Almond Cranberry, Coconut Mango Pomegranate, Carob Spirulina, and Peanut-butter Chews.
  • Dark chocolate coconut chunks.
  • Dried fruit, including peaches, dates, coconut, raisins, pineapple, bananas.

Baker Co-op Can Help You Eat Gluten-free

Does a gluten-free diet have to be expensive?   Eating mainly gluten-free processed foods can be incredibly expensive.  But nature provides many budget-friendly gluten-free whole foods.  Our family eats a primarily grain-free diet and we all feel better for it. Here are our top tips for eating gluten-free on a limited budget.

Fall in love with veggies: Packed with fiber, vitamins, and antioxidants, vegetables are an economical way to fill up.  And, (hint, hint), as working members receiving a 30% discount at the Co-op, we are often able to buy organically-grown fruits and vegetables for less than their conventionally-grown counterparts elsewhere.

Buy in bulk: The Co-op carries many gluten-free flours in the bulk section, including buckwheat and rice flours.  In addition, bulk beans and gluten-free grains make wonderfully filling meals.

Get creative with herbs and spices: The Co-op prices on bulk spices and herbs are phenomenal!  We add cumin or garlic to our meat and veggie stir-fries or ginger and cinnamon to oatmeal. Creating great flavors helps keep us from feeling deprived.

Purchase “gluten-free” processed foods sparingly: We occasionally enjoy boxed mixes or store-bought cookies, but understand this is just a treat.

What are your favorite ways to save money on gluten-free foods?  The gluten-free department at the Co-op would love to hear from you at



Members Who Worked 10 or More Hours in August

Cindy Bacon, Kata Bulinski, Susie Busch, Barbara Carnahan, Jerry Clark, Janet Dexter, Gayle Hammond Fram Hart, Joann Illingsworth, Ken Johnson and Ethel Jones. THANK YOU!


Working Member of the Month: Kathy Vaughn


New Department Head is needed for Bulk Goodies.

Please contact Phoebe or Carol.


October 18th – Member-Owner Meeting, 6 PM, Library meeting room.

October 21th - Crossroads Gala, 5:30 to 10:00 pm at the Crossroads Carnegie Art Center in Baker. This fundraising dinner and auction is supported by the Baker Co-op which has donated a basket full of goodies for the auction. Call for more information: 541-523-5369.

November 15th – Board of Directors Meeting, 6 PM, Library meeting room.

Stop by The Co-op for Locally Grown Produce

Ryder Brothers Stationary Store

Lacey Professional Weekly/Monthly Appointment Book
9 1/4 x 11 3/8, 2017-2018. Fashionable design makes a statement while helping you stay on top of your plans. Ruled weekly spreads include planning space for weekdays & weekends.

October Sale: $19.99

Copyright © 2016 Baker Food Co-op, All rights reserved.

Want to change how you receive these emails?
You can update your preferences or unsubscribe from this list

Email Marketing Powered by Mailchimp