St. Johns Boosters Wellness

Green juice for a healthy summer

The sunshine has finally decided to come out, the St. Johns Farmers Market is back and the warmer weather means the return of spring and summer produce. A good way to make sure you get a good dose is with green juice. The good news is there is no need to wait until you have a juicer! You can make a delicious juice with your trusty old blender and a wire mesh strainer.

I should mention that when I speak of juice here, I am talking about GREEN juice.  This means a concoction of vegetables, mostly greens and a small amount of fruit. Juices are different than smoothies because most or all of the fiber is removed. Green smoothies are a great option too.  However, juices allow you to flood a powerful dose of nutrients into your body, while giving your digestive system a break.

I make my juice with as many veggies as possible, especially greens because we usually do not eat enough. I only add a small amount of fruit and I also take it easy on the carrots and beets. This is because fruits and starchier vegetables are higher in sugar. Without the fiber of the plant, they will cause your blood sugar levels to go through the roof. This will completely negate the healthful qualities of the juice and you might as well head over to the mall for a Jamba Juice !

Feel free to mix it up with the veggies and greens, the sky is the limit here. This is a great way to use all parts of the your veggies, like the not-so-pretty stems and inside parts. Use produce grown without pesticides whenever possible to avoid exposing yourself to harmful chemicals. Check out the farmers market this Saturday for an abundance of options!

Here’s a quick and easy recipe for a summery, delicious green juice:

Huge handful of spinach
Medium handful of kale (this can be bitter, so I use a bit less)
2 stalks of celery, chopped small enough to blend
1/2 medium diced cucumber
1/4- 1/2 cup of chopped watermelon
Handful of basil
Filtered water

Add all your chopped veggies to the blender with 2-3 cups of water.

Blend just enough for it all to form a nice puree. (Avoid over blending to save the nutrient integrity of the veggies!)

Pour it through your strainer into a bowl. You may have to stir/scrape the mixture while it is in the strainer to allow all the liquid to pass through.

You can sub or add in other fruit, veggie or herb that tickles your fancy. Some ideas are romaine, celery, cilantro, mint, parsley, jalapeno, garlic, lemon, and berries. You get the idea! I like to add a spoonful or two of the pulp back into my juice for a little fiber, a squeeze of lemon and a pinch of sea salt. Easy breezy and now you have a delicious green juice. Enjoy!


St. Johns Boosters

Boosters Networking and Business Building Doodle Poll Results In

St. Johns Boosters logoLast week we ran a Doodle Poll to determine the best time for the Boosters Networking and Business Building (BNBB) group to meet. The response was terrific and determined the best time is Thursdays at 10:00 a.m.

This group is intended for professionals and artists who want to share ideas about business strategy in order to increase profits. The atmosphere is supportive and we work to mentor each other and provide accountability.

BNBB will meet the 1st and 3rd Thursdays of the month at John Street Cafe, 8338 N Lombard. June 15th will be the inaugural meeting at the new time, 10:00 a.m. In July we will meet on the 6th and again on the 20th.

Come prepared to introduce your business and share ways to manage a business, reduce expenses, and improve profits. Bring your questions and your business cards.



St. Johns Boosters

Eat Real Food

Allison Kirley
Allison Kirley, Nutritional Therapy Practitioner at Delicious Life Wellness

Hello! I’m Allison, founder of Delicious Life Wellness. I am so happy to share nutrition ideas, tips, and recipes with my fellow St. Johns-ians. I am a nutritional therapist/food lover and spend much of my free time in my kitchen. I’m one of those cheesy people who takes pictures of my plate before I eat. I love food and the feeling I get when eating something homemade because I know exactly what is in it. Nutrient-dense, whole foods are my jam and I’m here to show you that eating this way does not doom you to a lifetime of boring meals!

If you take anything away from this post. Let it be this. What we eat really does affect our overall health. How well we sleep, the condition of our skin and even our anxiety levels can be related to our nutrition. It is time to take responsibility for what we are putting into our bodies! The moral of this story is: Eat Real Food.

Image of fresh real food, including carrots, peppers, tomatoes, spinach, and garlicBy real food, I mean nutrient-dense, unprocessed, whole foods. Whole foods give your body everything it needs to break the food down and assimilate it, in one package. Refined, processed foods lack vitamins and minerals which are required to break foods down into energy. Your body now has to use it’s reserve supplies. In other words, refined foods deplete the body of vitamins and minerals. Consistent nutritional deficiencies first show up as annoying health symptoms but eventually lead to chronic disease. Eating real food is the key for a solid foundation of good health.

You may be thinking to yourself, now what the heck do I eat? When in doubt think, what would grandma eat? The closest thing to the land, or sea, or animal is always best! Here are my recommendations in a nutshell…

Choose seasonal, organic produce. Local is even better. Go for grass-fed, pastured meats. Avoid anything artificial, processed, and packaged as much as possible. Cut out sugary beverages and stay away from artificial sweeteners. Minimize grains. Choose full-fat dairy that comes from grass-fed, pasture-raised cows. Use cold-pressed oils from nuts, seeds, avocados and olives for drizzling over salads and cooked veggies. For cooking, choose coconut oil and animal fats from clean sources, as they are able to withstand higher temperatures. Saturated fats are not evil as once thought and play a necessary part in our health. Run fast and far from vegetable oils like corn, safflower and canola which have been highly chemically processed and often already rancid due to exposure to light and heat. (Yuck.)

Exterior and sign for Delicious Life Wellness
Delicious Life Wellness offers massage, nutrition and yoga in the heart of St. Johns

With all that said, food and healthy eating should not be too confusing and stressful. Try to make the best choices from what is available and live by the “80/20 Rule”. This means striving to eat real at least 80 percent of the time and not judging yourself for the other 20 percent. Soon your body will start craving real food, because it innately knows what it needs. A big part of eating healthy is learning what works best for YOUR body, so you feel nourished and energized to live your best life. Then relax, enjoy life and delicious food!

St. Johns Boosters

In Support of the 82nd Avenue of Roses

In solidarity with our fellow business districts, we are temporarily changing our Facebook profile picture to show our support of the 82nd Avenue of Roses Business Association, and their difficult decision to cancel this weekend’s scheduled 82nd Avenue of Roses Parade.

Please see their official statement below.

82nd Avenue Statement

For more than a decade, 82nd Avenue of Roses Business Association, in partnership with local businesses, residents and community groups, has hosted the 82nd Avenue of Roses Parade. This event, created to celebrate and promote East Portland and the diverse community that lives, works and plays on 82nd Avenue is also the first sanctioned event of the Portland Rose Festival.

Following threats of violence during the Parade by multiple groups planning to disrupt the event, 82nd Avenue of Roses Business Association can no longer guarantee the safety of our community and have made the difficult decision to cancel the Parade originally scheduled for Saturday, April 29 at 9:30am. The related Carnival at Eastport Plaza is also cancelled. We are deeply disappointed that the agendas of these outside groups have so regrettably impacted East Portland and the 82nd Avenue community.

While the formal Parade and Carnival are cancelled, we strongly encourage Portlanders to visit the great businesses on 82nd Avenue of Roses on Saturday and in the future.

St. Johns Boosters

New Retirement Savings Options

State looking for volunteer employers

Retirement savings iconIs your business interested in offering a retirement savings option to its employees but lacks the resources? The Oregon State Treasury is starting a new program called OregonSaves to create an easier, less-costly way for employers to help their employees save and take responsibility for their own financial futures.

Research shows that employees are more productive when they have less finance-related stress. They are also 15 times more likely to save for retirement if an option is available at work.

Oregon State Treasury is looking for employers to join a pilot program of OregonSaves this summer. Pilot employers will get:

  • Early access to the program
  • Hands-on assistance getting started
  • The satisfaction of helping to ensure that the program works well for everyone.

Being able to offer an easy retirement savings option will also help you retain and attract good employees.

About OregonSaves

Key features:

  • Workers automatically save part of their paycheck in their own professionally managed accounts.
  • Employers will not have any financial obligations nor make matching contributions.
  • The employer role is limited, mostly to passing along information about the plan and making payroll deductions for participating employees.

If you want to join the pilot or just learn more

Contact Joel Metlen, the public engagement manager for Treasury at or by phone at 503-559-4154.

Related handouts

One-page handout for OregonSaves, PDF

FAQ’s for OregonSaves, 2-page PDF

St. Johns Boosters

2016 Achievement Report and 2017 Course of Action

Street scene in St. Johns
With of community support the Boosters were able to light an additional 10 trees in 2016.

2016 was a year of tremendous challenges for our business community. Due to a large construction project, a major artery into St. Johns was blocked resulting in a diversion that limited access to our downtown core. Effects of the street closure were felt immediately among the small businesses and the St. Johns Boosters worked diligently to help mitigate them by improving communication with developers and the City of Portland, posting signage, launching a website to advertise our local business community and neighborhood events, and fostering a positive atmosphere of support by the neighborhood for our local businesses.

a winner of the Night on the Town with her gift basket
Organized by Beth Preciso and Kert Wright, Night on the Town was one of the local events promoted through the website. Above is one of the winners with a gift basket of goodies donated by local merchants.

The St. Johns Boosters website went online in January 2016. To date we have had 7,209 site visitors. On our site’s biggest day 171 users saw the website. Our average is about 35 site visitors each day. The site holds 51 pages with 33 that highlight member businesses. Some member businesses do not have a website of their own and their page on the St. Johns Boosters website is their only website. For example, Metamorphic’s online exposure was limited to Facebook. Their page on our site was clicked on eight times in the past month alone by people searching for “metamorphic portland.” Over the past year we also created 20 posts on the website that were shared across Facebook 242 times, creating potentially thousands of impressions. Some of these posts highlighted member businesses. Other posts advertised local events that bring customers into downtown St. Johns.

Throughout 2016 we worked to advertise St. Johns as a great place to shop or enjoy a meal or event. Posts about events included:

  • The pdxLOVESSmallbiz campaign in February
  • National Shop Small Business week and the 10th Annual St. Johns Bizarre in May
  • Children’s Halloween Walk in October
  • 7th Annual Night on the Town and Little Boxes in November
  • 6th Annual St. Johns Winter Beer Fest in December

While some results are not quantifiable, others are. The 7th Annual Night on the Town saw participation more than double from last year with 277 entries completed. The number of businesses participating also grew from 52 to 76.

Membership Growth

St. Johns Boosters meeting at the John Street Cafe
Boosters meeting at the John Street Cafe. Foreground left is Mike Johnson, President. Foreground right is Mary Ann Aschenbrenner, Communications and Technology.

2016 also saw our membership explode. We ended 2015 with 5 paid memberships and closed 2016 with 46 total members, most of which joined before the end Q2. There are many benefits to membership. Marketing and social media opportunities afforded by the website,, are among them. Each member business may have a page on the site dedicated to their company or professional service. Boosters members also have the opportunity for a professional photographer to photograph their place of business, the business owner, and staff.

Additional benefits of membership include:

  • Training
  • Networking
  • Pride in knowing you are part of the local business community
  • Advocacy at the City of Portland through our membership with Venture Portland, the local organization that supports and advocates for the many neighborhood business districts within the City of Portland.

All of these benefits are included in the membership dues.

Land Use Forum

Joe Purkey of Convergence Architecture is our Land Use Coordinator

The St Johns Boosters participated in a forum on how to improve the development review process at the City of Portland Bureau of Development Services. Through our work and partnership with Venture Portland the City of Portland is now, for the first time, sending out notices about new development to the business districts as well as the neighborhood associations. This will allow the St. Johns Boosters to monitor proposed changes in the neighborhood and bring up the potential risks or opportunities they present to the business community.

Our recommendations to the City, via the forum, also included adding District Liaison positions to help bridge the gap between citizens (business owners and residents) and the Bureau of  Development Services, similar to the positions already in place with the Bureau of Planning and Sustainability. This idea will likely need more advocacy to be funded and implemented because it did not make it onto the recommendations for improvements.

Member, Joe Purkey, owner of Convergence Architecture, is our Land Use Coordinator and liaison with the City of Portland.

St. Johns Tree Lighting Campaign

Boosters members at the St. Johns Burgerville
Denny from the Man’s Shop and Mike Johnson helped out at the St. Johns Burgerville tree lights fundraiser.

The cost of the holiday tree light campaign was about $5,000. We were able to raise $4,004 to help cover this expense. Funds were donated using various methods including a GoFundMe campaign ($1,375), website donation button using PayPal ($110), a Burgerville fundraiser and donations in cans set at local cash registers throughout St. Johns ($2,519.06).

As a result of the community’s generosity we were able to maintain and repair our 35 lighted trees and light an additional 10 trees this year.

The lighted trees create a holiday ambiance that encourages shoppers to stay in the downtown area after dark. They make the sidewalks and street safer for pedestrian traffic and truly benefit our businesses and property owners.

Networking and Education

Ruth Miles
Ruth Miles, Oregon’s Small Business Advocate and our January 2016 general meeting speaker.

The The St. Johns Boosters met each month in 2016, giving members an opportunity to meet other local business owners, enjoy breakfast, and network. Some meetings included an educational component. In January 2016 the Small Business Advocate for the Secretary of State spoke at the Boosters general membership meeting. In March a business attorney, David James Robinson, spoke on new laws for Oregon employees. The April the meeting focused on Crime Prevention. Mark Wells, the City of Portland’s Community Organization Specialist, and Michael Schmerber, Neighborhood Emergency Response Team officer, provided guidelines for crime prevention. This resulted in one block of the downtown core forming a neighborhood business watch. In June an expert from Venture Portland gave a presentation on using social media for branding and business growth. Our own member and website designer, Mary Ann Aschenbrenner from Waterlink Web, gave a presentation on On-Site Search Engine Optimization in July.

Board Membership and Bylaws

Derek Shaw in The Olive & Vine shop in St. Johns
Derek Shaw

Perhaps the best indicator of our success in 2016 is the growth of the St. Johns Boosters volunteer board. At the November elections we added 4 new volunteers. They include:

  • Deanna Cantrell, Deanna Cantrell Photography
  • Jean Schwartz, Metamorphic
  • Risa Davis, Nouveau Realty Group
  • Matt Wiederholt, Burgerville

They joined the current board members:

  • Mike Johnson, President, St. Johns Ace Hardware
  • Nancy Arvesen, Secretary, St. Johns Library
  • Charlie Te, Treasurer, Albina Community Bank
  • Mary Ann Aschenbrenner, Communications & Technology, Waterlink Web
  • Beth Preciso, Business District Relations, The Man’s Shop
  • Cristina Marino, Member at Large, Cathedral Park Music

The response of new volunteers to the board was strong enough that Derek Shaw, Past President and owner of The Olive & Vine, felt he was able to step away from board responsibilities after serving for several years. He remains an active member. We thank Derek for his years of service, integrity, and ongoing commitment to the St. Johns business community.

In 2016, with the assistance and input of the Venture Portland staff, the St. Johns Boosters revamped our bylaws. The updated bylaws better define our mission, and improve guidelines for board membership and leadership succession.

Link to St. Johns Boosters bylaws, 9-page pdf.

Finally, board members participated in leadership trainings offered by Venture Portland and served as volunteers on the Venture Portland Board of Directors.

2017 Course of Action

2016 was an eventful and successful year for the St. Johns Boosters. We want to take advantage of the momentum to continue to grow our organization while fostering business growth in St. Johns. Already this year our Membership Committee and our Board have met twice to strategize on how to incorporate additional membership benefits that will entice new participation.

Commercial Real Estate Page on

There are many commercial property owners and managers who could benefit from a listing on the St. Johns Boosters website. Vacant commercial space is an expensive liability and the popularity of the existing website offers an opportunity to market space that is available.

In 2017 the Boosters will actively look for property owners and managers who would like to advertise commercial space available. This marketing opportunity will be available free to members.

Boosters Networking and Business Building Group

Professional services providers, small business owners, and artists can often feel isolated and frustrated while trying to build their networks of clients and customers. This business building group will give participants an opportunity to:

  • Set achievable goals
  • Practice and refine their elevator speech
  • Network with other business owners in St. Johns
  • Make presentations to the group before going to clients
  • Learn from each other and professional presenters from Venture Portland

The group will meet weekly beginning in 2017 and will be free to Boosters members.

Boosters Quarterly Social

Life’s no fun with all work and no play. Each quarter in 2017 the Boosters will have a chance to socialize at a local restaurant, enjoy some good food, drinks, and a little downtime with other St. Johns’ businesses owners.

Uphill — Downhill: Artists and Makers Event

Building on the Night on the Town success, the Uphill — Downhill event will work to bring the many artists and makers located throughout St. Johns some well-deserved recognition. The “uphill” describes the downtown St. Johns core. The “downhill” describes the area of St. Johns closer to the Willamette River, including Cathedral Park Place.

This event is still in the planning process and may turn into a sort of open-house extending over a weekend or week. The Boosters will reach out to the artists located across St. Johns to develop an event that gives our local artists and makers who are working out of studios an opportunity to market their works to the public.

Boosters Welcome

Remember the “Welcome Wagon?” There is a need in our community to reach out to new residents and introduce business and community services that can meet their needs. This is an ambitious project. In 2017 we will explore how to best fund and produce a Boosters Welcome that markets local businesses and encourages new residents to explore St. Johns.

Membership Campaign

To kick off 2017 the Boosters will be conducting a membership campaign. We are designing a new flyer that highlights benefits of membership, our 2016 successes, and our 2017 plans. Our Board will be stuffing envelopes and mailing or perhaps walking the flyer along with a membership application to business owners throughout St. Johns.

Many hands make light work. This is the 91st year that the Boosters have supported the St. Johns business community, and it feels like we are only getting started.


Mike Johnson
Chair, St. Johns Boosters Business Association

St. Johns Boosters

Lights Being Installed and Final Days to Donate

Thank you to all of the St. Johns residents and businesses who have donated generously to our Make St. Johns Shine campaign. With $3,514.81 raised we are close to our goal of $5,000.Help Make St. Johns Shine this Holiday Season

It costs the St. Johns Boosters $250 per tree to install the lights on the street trees that we all enjoy during the holiday season and the dark evenings of winter. The tree lights encourage pedestrian traffic, increase sales at local shops and restaurants, and improve safety. Our campaign ends on Friday, December 16th.

There are three ways to donate and help us reach our goal:

  • [button link=””]Donate Via Go Fund Me[/button]
  • [button link=””]Donate Via PayPal[/button]
  • Donate in the cans set out at many local businesses.

Lights Being Installed This Week

Please say hello to our tree light installer this week. Beginning Monday and finishing on Thursday, the tree light installer will be out each evening. If you see him, thank him for making St. Johns a brighter place!

St. Johns Boosters

A Totally Delicious Way to Make St. Johns Shine

burgerville-logoBurgerville and the St. Johns Boosters are partnering to help make St. Johns shine this holiday season. Tomorrow, November 29th, between 5:00 and 8:00 PM, a percentage of all sales at the St. Johns Burgerville will go to the holiday lights fund that pays for the tree lights we all enjoy in St. Johns.

If you are tired of Thanksgiving turkey or just need a night away from the stove, please join us for a totally delicious way to help support the popular tree lights in our downtown.

Interior of St. Johns BurgervilleIn addition to seasonal favorites, such as Yukon Golden Waffle Fries and Salted Caramel Milkshakes, Burgerville offers traditional hamburgers, salads and more.

Thank you for helping make St. Johns shine this holiday season!


St. Johns Boosters

The Sudra Reopening Today!

The Sudra restaurant front on North Lombard St
The Sudra restaurant at 8777 N Lombard.

St. Johns has patiently awaited the reopening of The Sudra since an untimely kitchen fire closed the restaurant earlier this summer. The wait is over. The Sudra reopens this afternoon at 4:00 pm.

An Indian inspired vegan restaurant, The Sudra was instantly popular when it opened earlier this year. The menu includes a wide selection of flavorful vegetarian meals with seasonings such as blueberry-mint chutney, cilantro-lemon sauce, and pickled anaheim chiles. Chickenless Tikka Masala, Red Lentil Kofta, and the Pakora Plate are among the delicious offerings.

Happy Hour runs daily from 4:00 – 7:00 pm and 9:00 pm to close. Beverages include a selection of cocktails and mocktails that are just as popular as the vegan entrees.

Bon Appétit!

General Membership meetings St. Johns Boosters

Oregon’s Small Business Advocate

Introducing Ruth Miles

I run with scissors.

Ruth Miles
Ruth Miles
Oregon’s Small Business Advocate

Oregon scores in the middle of the pack in terms of its business environment. That’s little consolation to a small business owner facing a troubling situation with state government. When every miscommunication with the state can cost your business money, it’s good to know that there’s someone who can step in and help.

What does that kind of help look like and who can get it?

Oregon’s Small Business Advocate, Ruth Miles, will be presenting at the January 20th St. Johns Boosters breakfast meeting and will walk through how she helped one small business and unveil small business data and trends observed in Oregon during 2015.

With 18 years of experience running small businesses to add to her nine years of service in the legislative branch, Ruth Miles understands first-hand the challenges entrepreneurs face. She’s crisscrossed Oregon over the last two years to visit with business leaders and associations, chambers of commerce and community partners to hear their concerns about getting caught in red tape.  And everywhere she goes, she runs with scissors.

The St. Johns Boosters invite you to attend this general membership meeting beginning at 7:15 am at John Street Cafe, 8338 N Lombard.