Wellness Tuesday Tips: Intermittent Fasting Part Two - The Personal

By Cathy Smith

As with any new dietary regimen, be sure and consult your doctor before diving in.

What I’ve experienced with IF has been profound on all levels of health. The mental, emotional and physical benefits I’ve experienced as a result have wowed me and far exceeded my expectations. How often does that happen?

I spent years functioning on little sleep, which impacted my health and wellbeing. Menopause and life events caused cortisol, a stress hormone, to rise as a loud crack in the night that left me foggy headed and dull. Herbs, acupuncture, body work, breath work, meditation and exercise helped to a degree, yet it felt as if my sleep button had been permanently switched off. Can a person forget how to dose off?

Enter IF and eventually adopting a keto diet. Voilà! Restorative sleep swept over me like a welcome friend. Not to discount the value of all the other things I did and still do, but at last, true healing began.

What was my approach? First, I made an agreement to proceed with gentleness and care- to trust the process and let it evolve over time.

I started with 12/12 hour eating/fasting window and slowly extended my fasting time by one hour as my body felt accustomed to that window. I feel very comfortable at 14 hours of fasting, though I aim for 16 hours as that’s when autophagy occurs. Most days I stop eating by 4 pm; other days I stop later according to my social calendar.

Other delightful benefits are these: my body runs warmer, the numbness in my feet and toes is going away and creativity is up. I feel younger and stronger. Yippee!

True silence is the rest of the mind, and is to the spirit what sleep is to the body, nourishment and refreshment.

- William Penn

May Cheese of The Month

Sleeping Beauty.
From Cascadia Creamery.

Save 20% on This Cheese All Month Long


Smooth and buttery with a supple sharpness. Named after a signature landmark of the Cascade Range - the legendary "Beauty" that came between the mighty Pahto (Mt. Adams) and Wy'East (Mt. Hood) peaks. Like its namesake, this alluring cheese can move mountains. Natural rind - aged 75 to 100 days.

Content Thanks To Cascadia Creamery.

Wellness Tuesday Tips: Intermittent Fasting

By Cathy Smith

As with any new dietary regimen, be sure and consult your doctor before diving in.

Who enjoys being hungry? Almost no one.  Waiting for a certain hour to eat can be a mental challenge, gut gnawing at your  nerves, it can induce a mild panic. We love comfort and to nibble.

However, our bodies can make great use of a break from eating.  And regular breaks can keep those benefits going indefinitely.

My interest in intermittent fasting (IF) started a couple years ago. Rather than jump in alone, a friend and I started together. The buddy nudge got us each motivated -- a good way to go!  Checking in and navigating the trouble spots with a partner reinforced our continued success.

Yes, the health benefits of IF are remarkable, and the feeling of euphoria that sets in after awhile is well worth the gnaw. Here are some key benefits that are possible results from fasting:

  • Cellular repair, cells digest old proteins and built-up waste material

  • Insulin levels drop, making stored fat more accessible and weight loss easier

  • Levels of human growth hormone increase. More muscles and less fat

  • Longevity and protection from disease

Sound good? There are three ways to get there, it may take experimenting to find what fits for you. Any non caloric beverages are allowed while fasting.  

16/8 Fasting

This means eating for an 8 hour window and fasting for 16. For example, eat between 11-7pm and then fast until the next day

Once a Weekday Eat Only Dinner

Fast until the next day's dinner. That’s a 23 hour fast.

5 and 2

Twice a week, on non consecutive days, eat between 500 and 600 calories. Eat normally the other 5 days

Fasting will also save you time and money. Bonus! Getting past the initial barrier is the tricky part.  Once that’s done and you get into the rhythm you get those great benefits.

Earth Day Bulk Sale 2019!

Bulk Sale

We're celebrating Earth Day this year with a BIG Earth Day Bulk Sale! Coming up Friday, Saturday, Sunday, and Monday, April 19-22 save 20%* on bulk items. Includes bulk pet foods, coffee, wellness soaps and oils, spices, beans, grains, nuts, and more!

Zero Waste Shopping Tours!

Join Zero Waste Boise Institute for an interactive shopping tour to help you make purchasing decisions from a zero-waste perspective.

  • Saturday, April 20 at the Village at 11:30, 1:30, and 3:30

  • Sunday, April 21 at the North End at 11:30, 1:30, and 3:30


From Friday through Sunday, we’ll be giving away an awesome tool to help you be a greener person—be one of the first 75 customers at 10 am each day to claim your prize!

*limIted to stock on hand • sorry, no rainchecks • cannot be combined with any other offers or discounts • restrictions may apply

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Cathy's Wellness Tips: Digestive health

Have you ever made a poor digestive choice? A quick stop at a drive thru, polishing off a second bowl of ice cream, one too many dips of garden fresh salsa. Whatever the guilty pleasure, there is a remedy, a passport to a calm and happy belly.

I love weird science. I learned in an article in 'National Geographic' that there are trillions of bacteria in our guts that help us digest food. 

These are non-human creatures.

- Will Hobbs

Here is my go-to list of relief:

  • Celery breaks up fatty food, due to the low acid/high fiber content it reduces acid reflux. It ushers out bad cholesterol from the gut. High in vitamin K and folate, it will reduce inflammation while enjoying the watery crunch.

  • DGL is deglyrrhizinated licorice is another fix for acid reflux. The chewable wafers soothe and protect the mucosal lining of the intestinal track, allowing damaged tissues to heal. After using DGL daily for several months I no longer suffer from acid reflux.

  • Bio-K is a drinkable probiotic that will help you when you need it. These little gems are packed with 50 billion bacteria cultures that are fermented to body temperature. Beneficial to everyone, including kids, they work as soon as you need them, which is pretty nice. Available in plain dairy, blueberry organic brown rice and mango soy. If it’s fun for you to geek out on the science, then check this out

April Cheese of The Month

The Moon Rabbit.
From Deer Creek Cheese.

Save 20% on This Cheese All Month Long


Deer Creek’s The MoonRabbit is proof that the moon is truly made of green cheese. We’ve taken our cured, sweet finish Cheddar and bathed it in Green Chartreuse liqueur. The Chartreuse adds a delicate herbal bouquet with hints of cloves, citrus, rosemary, and thyme that beautifully complements the cheese’s creaminess while imparting a light green hue. This special cheese comes in a 22 lb. daisy wheel wrapped in chartreuse colored foil for a unique and unforgettable presentation.

Pairings -

  • Beverages:  Gin on the Rocks, Crisp Unoaked Chardonnay, Rhône Red Wine, Blue Moon Belgian White Ale with a big slice of orange

  • Nibblies:  Crusty French Bread, Pistachios, Rosette De Lyon Sausage, Pears, Fresh Cherries, Orange Wedges, Orange-infused Dark Chocolate

Content Thanks To Deer Creek Cheese

Coffee for a Cause

Drink Coffee.
Do Good.

All our drip coffee now benefits charitable organizations!

For every pound of coffee we purchase for our self-serve coffee bar, our roasters donate to a charitable organization. 

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So now when you shuffle in for the morning cup of joe, you can feel extra perky knowing your coffee benefits an awesome organization.

We have 8 coffees that rotate in our self-serve coffee bar—check out the list below for each coffee and to see who benefits. Special thanks to our roasters for committing to these awesome causes.

Click on the names of the roasters of the organizations for more info about who they are what they do!

Cafe Mule

Dawson Taylor


Happy Day

Meet our New Culinary Director!


We are so excited to add more talent to our organization. We recently hired Jin Yang, former corporate executive chef at Sustainable Restaurant Group (SRG), as our new Culinary Director! Yang has been in the Portland food scene for nearly 10 years, first working with James Beard nominated Gregory Gourdet as his sous chef at Departure in downtown Portland.

“Jin is a huge score and we’re over-the-moon thrilled that we got him to Boise,” said Michelle Andersen, CEO at the Boise Co-op. “He has a big reputation in Portland, and he’s an extraordinary chef. Anytime you have the opportunity to try his food is a real treat.”

Some of his notable accolades:

  • 2015: Portland Iron Chef Overall Winner

  • 2016: Portland Iron Chef People’s Choice Winner

  • 2016: Named one of the most sustainable chefs by Uproxx

We can’t wait to see what awesome new flavors and ideas Jin brings to our Deli! He’s excited to showcase the Treasure Valley’s local flavors in new and interesting ways.

“Boise has everything it needs to be a major food city,” said Yang. “Working with the Boise Co-op gives me the opportunity to drive this change by connecting with the community, local farmers, and restaurateurs.”

Cathy's Wellness Tips: Wrinkles

I often hear people frustrated with aging.  It does take a certain amount of grace and, well, courage.  A friend asked me an interesting question last week. “What can I do to get rid of my forehead wrinkles?” she asked, pressing and rubbing her forehead in circles, as if she could wipe them off.  Later that day a customer asked me the exact same question. Synchronicity.

My answer for both was this:  Sorry, your wrinkles are not going away.  The good news is, facial wrinkles can be softened and diminished by using the right nutrients and protection.  Start by hydrating the body inside and outside:

  • Use a good quality moisturizer

  • Use zinc based sunscreen

  • Apply vitamin C and/or hyaluronic acid serum topically

  • Take collagen peptides internally  

  • Add an Omega 7 fatty acid supplement, I highly recommend New Chapter

  • Do all of these daily, if possible.  

Collagen peptides, when taken in powder form, support our skin, hair, nails, joints and connective tissue, feeding and strengthening, as collagen production slows down as we age.  

Throughout the day, remember to relax your face, run your fingers through your hair and give it a pull.  This relaxes the scalp. Shrug and drop your shoulders a few times, releasing built up tension. All of these will soften the face, and with that reduce the appearance of wrinkles.

Interested in treating yourself to a facelift at home? Yes, please. Check out this video I found.

Because of your smile, you make life more beautiful.

-Thich Nhat Hanh

Every day I feel is a blessing.  And I consider it a new beginning. Yeah, everything is beautiful.

- Prince

Treefort 2019 Wristband Deals!


Treefort is a marathon, and we want to help keep you in the race. Stop by the Co-op and show off your wristband for some headliner deals that are worth waiting in line for (sorry, no zipline passes at the register).

Check Out The Lineup:

In The Store:

  • $2 off a whole made-to-order sandwich or burrito
    (no chico burritos, breakfast burritos, or half sandos)

In The Wine Bar:

  • $3 Chambongs
    (limit one per person, per visit)

  • $1 off any glass of wine

  • $1 off any pint of beer

Some restrictions apply. Cannot be combined with other discounts or offers. Limited to stock on hand.

Wellness Tuesday Tips: Sinus Relief

Feeling stuffy in the head? That’s no fun.

I have a quick and simple solution. Let’s explore peppermint and douglas fir essential oils to get you breathing freely and deeply once again. It’s my go-to blend for shrinking sinus tissue and relieving headaches by getting mucus flowing. It will give you an energy boost, too!

First up is my good friend douglas fir. It is the hefty breather of the forest- a favorite conifer for pumping out oxygen. It is a cooling decongestant, purifying with its antimicrobial activity, and is also stimulating to the immune system.

Next, we have peppermint essential oil- tried and true as a remedy for headaches and its beneficial respiratory effects. Expansive and uplifting, it clears the mind and relieves minor pain. Peppermint is an important oil for any first aid kit; I don’t travel without it.

For sinus congestion, apply 2 drops of douglas fir and 2 drops of peppermint oil to the palm of a clean hand and cup your hands around the nose and mouth to make a seal. Take a deep breath in through the nose and a long breath out the mouth, doing this as many times as is comfortable for you. Massage the remaining oil into the back of your neck. Avoid the delicate eye area with this mix as it can be irritating, causing the eyes to water.

March Cheese of The Month


Save 20% on This Cheese All Month Long

Fully Loaded is fortified with rye whiskey. Bold and spicy, with hints of cinnamon, anise, and honey. The rye whiskey imparts a complex kick to Beehive’s creamy, Irish-style cow’s milk cheese.

Enjoy Fully Loaded with salami or on a chicken avocado sandwich. Pair with a dark ale or a medium-bodied red wine.

Perfect for entertaining, choose from a 4 oz or 12 oz cut of Fully loaded will make a loaded addition to your cheese board. HINT: 12 oz cut of cheese will accommodate between 12-16 guests.

Content thanks to Beehive Cheese

Wellness Tuesday Tips: Skincare in the Dry Season

Let’s talk about skin and how to get your glow on after the season of dryness. The Co-op has the best selection of skin care in the valley. High quality ingredients go into amazing formulas that will improve the appearance of your skin, whatever its current condition. I use an exquisite blend of products that supercharge my skin.


Dr. Hauschka Night Serum

Light and hydrating, this serum is made from Rose Apple blossoms. Full of pro-vitamin A, vitamin C and B1, B2 and B6, minerals and antioxidants, it is designed to be used at night with no other moisturizer. This enables the skin to breathe and detoxify. Do this and wake up with soft, toned and beautiful skin.


Trilogy Rosehip Antioxidant + Oil

Gentle as it is effective in brightening, and deeply moisturizing, Rosehip oil lessens the appearance of scars, including fine lines and wrinkles. Vitamins such as beta carotene, E, C and essential fatty acids that support tissue regeneration. Apply in a circular motion to the entire face; I focus on my lips, under my chin and neck.


Dr. Hauschka Translucent Bronzing Tint

Glow in a bottle, this is it! Simple ingredients make it exceptional, such as olive oil, beeswax and mineral pigments.

Putting it all together:

In the morning, mix together in the palm of your hand and smooth onto clean skin.

  • ½ inch Dr. Hauschka Night Serum

  • ½ dropper of Trilogy Rosehip Antioxidant Oil

  • 1 pump Dr. Hauschka Translucent Bronzing Tint

*Stay tuned for our Keto book club coming in March….

Drink Wine & Save Wildlife!

We are so excited to once again partner with A to Z Wineworks for a wine and wildlife promotion. During the entire month of March and April, every bottle of A to Z Wine that you buy will earn the Idaho Fish & wildlife Foundation $2 ($1 from A to Z and $1 from the Boise Co-op).

Not familiar with A to Z Wines? They’ll be at both grocery stores sampling their awesome wines on Wednesday, March 6 and all their wines are 15% that day! Tastings take place from 4-6 pm at the Village and North End grocery stores. 21+ only and free to attend.

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Wellness Tuesday Tips: Keto

Ratio of food intake to get into and maintain ketosis is 70-80% fat, 10-15% protein, 5-10% carbs

Ratio of food intake to get into and maintain ketosis is 70-80% fat, 10-15% protein, 5-10% carbs

In lieu of making a New Year’s resolution, I decided to choose an intention for 2019. It just feels better, cultivating what I wish to manifest in my life, rather than imposing restrictions. Who needs more of those? Create is my word to explore, tend and grow, with a sense of wonder. 

“Pull up a chair. Take a taste. Come join us. Life is so endlessly delicious.”

-Ruth Reichl

Curious about the Ketogenic lifestyle, yet resistant to conforming to a particular protocol, it was set on the back burner. After connecting with someone who simplified the science behind Keto, I dove in. It’s incredibly helpful to have a guide along the way.

What you are asking your body to do is burn fat as fuel instead of glucose, providing a stable source of energy. Our brains are made of fat, as well as the myelin sheath that is a fatty insulating layer protecting our nerves. I’ve already noticed improved sleep, weight loss, increased mental focus and zero sugar crashes. That is after getting through the Keto flu.

  • Include healthy fats, coconut oil, avocado, nuts and seeds

  • Limit carb consumption bread, pasta, crackers, and beans, fruit

  • Get regular exercise

  • Utilize electrolytes ~ pink salt

  • Stay hydrated

In March I will be hosting a keto book club at Uncorked, your personal  guide along the keto trek. Demystifying the hype, sharing the science and navigating the pitfalls. Together we will explore all the ways to make it simple, satisfying and yes, fun.

February Cheese of the Month


Save 20% on This Cheese All Month Long


An earthy and exotic blend of sweet and spicy Mayan spices, cocoa and coffee. Mayan Cocoa Coffee fontina is the perfect cheese for melting, snacking and sandwiches. 

Content thanks to Yellow Door Creamery