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Everything You Need to Know About Magnesium

Do you need more magnesium? Likely, the answer is yes. After almost 10 years working as a private practice dietitian, magnesium is my number one recommended supplement. Only recently has magnesium gotten the spotlight it deserves.

Did you know that magnesium is the fourth most abundant mineral in the human body? It acts as a cofactor or activator in more than 600 enzymatic reactions that can affect you from your nervous system all the way to your bones. Magnesium is required for DNA synthesis, reproduction, energy production, blood pressure regulation, insulin metabolism, adrenal function, nervous system transmission, bone health, and more!

The recommended dietary allowance (RDAs) for magnesium for adult men and women is 420 mg and 320 mg per day respectively. However, more than 50% of Americans are not getting enough for many reasons. Firstly, most Americans do not consume enough magnesium rich foods such as properly prepared beans/legumes, nuts/seeds, whole grains, and leafy greens. Furthermore, soil magnesium content is declining due to modern day agricultural practices, which is leading to lower magnesium content in our produce. Secondly, the modern day high-stress lifestyle along with high consumption of coffee and alcohol leads to rapid cellular use of magnesium. Some medications even waste magnesium, especially diuretics and birth control pills. Finally, some health conditions such as diabetes and digestive disorders can lead to magnesium depletion.

As you can see, many factors can contribute to your unique magnesium status. Although severe magnesium deficiency is not common, mild deficiencies are and can contribute to the development of chronic health conditions. Individuals at highest risk are the elderly and those with multiple confounding factors. Common signs and symptoms of mild magnesium deficiency include constipation, fatigue, sleep disturbances, anxiety, cramps in legs and feet, headaches or migraines, PMS, poor bone health, and more.

How can you test your magnesium status?

Unfortunately, since only less than 1% of total body magnesium is found in the serum, serum magnesium is not a good indicator of actual magnesium status, and chronic magnesium deficiency is often associated with normal serum magnesium despite deficiencies in the cell, and increased bone loss. RBC magnesium is therefore a much better indicator of current magnesium status. The optimal range for RBC magnesium is 6.0-6.5.

Talk to your healthcare provider if you wish to find your magnesium levels.

How can you improve your magnesium status via diet?

Getting adequate magnesium in the diet is a great initial approach. Magnesium rich foods also provide other essential nutrients and fiber. However, eating a ton of magnesium rich foods without proper preparation can be ineffective. Soaking and/or sprouting nuts, seeds, grains, and beans increases the bioavailability of the minerals, including magnesium. Toasting nuts and seeds helps increase bioavailability as well.

When possible, soak your grains and beans overnight (8-12 hours), and toast or roast your nuts just before consumption. Freshly roasted nuts and seeds are best refrigerated and consumed within a week. Lightly cooked dark leafy greens are also great ways to boost your dietary magnesium intake. Below is a list of magnesium-rich foods for reference.

Food Item	Serving Size	Magnesium (mg)
Quinoa	1 cup cooked	200mg
Pumpkin seeds	¼ cup	190mg
Spinach	½ cup cooked from fresh	180mg
Oats	½ cup, dry	140mg
Buckwheat grouts	¼ cup, dry	95mg
Almonds, roasted	¼ cup	100mg
Potato	1 medium, boiled	60mg
Swiss Chard	½ cup cooked	80mg
Artichoke	1 medium, steamed	80mg
Beans (varied)	¼ cup, dry	75mg
Plantain	1 cup, boiled	40mg
Banana	1 large	40mg
Molasses	1 tablespoon	30mg
Sesame Seeds	1 tablespoon	30mg
Shrimp	3oz	30mg
Halibut	4oz	30mg

Can magnesium supplements be helpful?

Even for those individuals who eat a variety of magnesium rich foods, magnesium supplements can also be very helpful, especially if you have a low RBC magnesium. Ideally, it is best to take magnesium on an empty stomach as it competes with other minerals like calcium for absorption. Magnesium supplements in the form of amino acid chelates (like glycinate, citrate, or malate) are much more rapidly absorbed because they do not require stomach acid for absorption. Non-chelated forms like oxide, are not well absorbed and are mostly used for constipation relief.

It can take up to 40 weeks (~10 months) of consistent supplementation to reverse a magnesium deficiency. However, this even depends on other factors like continued use of magnesium wasters (coffee, alcohol, medications), dietary intake, malabsorption issues, and high-stress lifestyle. Therefore, the daily magnesium dose depends on the individual. Therefore, I highly recommend tracking your RBC magnesium levels to monitor improvement in magnesium status. However, in general magnesium has low toxicity in people with normal kidney function, and doses of 200 to 400mg, divided throughout the day, should be well tolerated.

Usually I recommend magnesium glycinate before bed because the amino acid glycine tends to have a calming effect for most people and can ease bedtime anxiety. Magnesium malate is a great option for morning supplementation because it is more energizing. If someone is struggling with constipation then magnesium citrate can be taken before bed to provide relief and support sleep. Magnesium lotions, oils, or Epsom salt baths can also be great ways to boost magnesium status transdermally and can be used any time of the day. If someone is sensitive to a particular kind of magnesium, it can be helpful to try a different chelated form.

By Selva Wohlgemuth, Co-op News Contributor

Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

Optimal Hydration

Woman athlete takes a break, drinking water from a reusable water bottle on a hot summers day

Addressing Optimal Hydration

Although everyone knows that water is essential for life, most don't understand why drinking enough water is so important. Without water, humans can only survive for a matter of days.

To prevent dehydration all land animals (us humans included) have evolved very sensitive physiological controls to maintain proper hydration by stimulating thirst. The kidneys play a key role in regulating body water, by retaining more water when inadequate fluid intake is sensed or excreting more water when water is consumed in excess. Furthermore, kidney function is optimized with an abundant water supply. If water is in short supply, this costs the body more energy and places more stress on the kidneys. When water intake is inadequate combined with a diet high in salt (think a processed, standard American diet) or toxic substances like alcohol, it is especially taxing on the kidneys.

Impacts of Dehydration on Health

Dehydration can impact our health in many ways. Short term dehydration can negatively impact physical performance as well as cognitive performance and mood. Chronic dehydration can lead to delirium, constipation, impaired kidney function, impaired heart function or blood pressure regulation, migraines, and poor skin health.

A recent study also found that chronic dehydration can age you faster! Do I have your attention now? The researchers found that individuals with a high normal serum sodium level above 142 millimoles per liter were more likely to be biologically older and have increased risk of premature death than those within 138-142 mmol/l. The results indicated that maintaining optimal hydration may indeed slow down the aging process. However, serum sodium levels in the lower range of normal, 135-137 mmol/l, is also attributed to increased mortality, either due to inadequate sodium intake or diseases causing electrolyte dysregulations.

General Recommendations

The National Academy of Medicine suggested an adequate daily intake of water to be 13 cups (104oz) for men and 9 cups (72oz) for women (10 cups if you’re pregnant and 13 cups if you’re breastfeeding). It is estimated in the USA that about 20% of water consumed comes from food, like water-rich fruit and vegetables. Therefore, the amount of water you need to drink should be around 8 cups for women and 11 cups for men.

Since body size, exercise, alcohol, medications, and temperature all impact fluid needs, it is hard to say exactly how much you need specifically. Unfortunately, studies highlight that most of us are not drinking enough. A recent research study of young college students found that only 58% of men and 48% of women studied met daily fluid recommendations in the USA. Furthermore, the National Health and Nutrition Examination Survey of 2015-2018 found that on average adults only drank 44oz (5 ½ cups) of water per day, with those aged 20-39 drinking the most (51oz/6 cups) and those >60 years of age drinking the least (36oz/4 ½ cups). Studies have shown that sensitive physiological controls decrease with age, therefore it is wise for the elderly to learn to drink habitually even when they are not experiencing thirst.

How to Monitor Optimal Hydration

Besides checking in with yourself and seeing if you are even close to meeting the general recommendations of 9 cups per day for women and 13 cups per day for men, you can get a rough estimate by monitoring your urine frequency and urine color. As most of us know, if your urine is dark, you are dehydrated. Ideally urine should be clear or pale yellow in color, like lemonade. However, a recent study found that urine frequency can also detect dehydration with good accuracy. if you are urinating less than 6x per day and feel “a little thirsty” throughout the day, then you likely have suboptimal hydration status. Furthermore, you can monitor your serum sodium trends over time on your CMP (complete metabolic panel). A normal serum sodium range is considered 135-146mmol/l, but try to aim for an optimal range between 138-142 mmol/l. If you tend to be over 142mmol/l then drink more water, if you are between 135-137, then add more salt to your diet. Ideally, use all three tracking methods (urine color, urine frequency, and serum sodium levels) to keep you optimally hydrated throughout your life.

How To Support Optimal Hydration

Consistency is key! If you are already falling significantly short from the general recommendation start slow. Aim to add in 1 cup more water each week until you meet your daily needs. Meanwhile, monitor how your health changes as you get closer to your goal. You might be surprised how many of your daily ailments improve. Otherwise, here are some of my favorite ways to boost my hydration status and make sure I am staying optimally hydrated every day.

Buy a large water bottle (32oz) and fill it up 2-3 times (women twice, men three times) throughout the day with plain water. This will add up to 64oz/96oz of water, or 8 cups/11 cups. Then any other water you get through your food or other beverages will be a bonus!
Keep a tall glass of water at your bedside and drink some water if you wake up in the middle of the night to pee.
If you don't like plain water, try mixing it up with sparkling water, herbal teas, or even sipping on plain hot water (I personally love this).
Try to meet your daily fluid goal by drinking plain water. However, if you are looking for a little sweetness my favorite lightly sweetened beverages are coconut water, grass-fed milk, sparkling water with a splash of orange juice, or kombucha.
Enjoy water-rich foods often like fresh fruits and vegetables, smoothies, soups, broths, and dairy/non-dairy beverages.
Reduce or limit your alcohol intake, as this increases water losses.
Add Trace Mineral electrolyte drops to your water for optimal hydration!

By Selva Wohlgemuth, Co-op News Contributor

Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

Ginger to the Rescue!

Got cold symptoms? Trying to keep the cold or flu at bay? Then consider adding in fresh ginger root to your daily routine, especially around the holidays, for a whole foods approach to cold and flu prevention.

Ginger root is a very safe and effective tool to use during the cold fall and winter months. Gingerols are the most studied active component of ginger root that are associated with both anti-inflammatory and anti-microbial (both viral and bacterial) properties thereby reducing pain and soreness and while fighting off infections. This combination makes ginger root a prime tool come cold and flu season.

Not only can ginger help directly fight off bacterial and viral infections, but it can also help stimulate the immune system to better fight off current infections. This powerful combination allows for quicker symptom relief and recovery. Furthermore, the anti-inflammatory compounds in ginger root may help reduce discomfort including body aches and sore throats. Don't be surprised if other areas of your body feel less pain too — think menstrual cramps, joint pain, and more.

Fresh ginger root provides more antioxidant activity than dried, but both can be used to help ward of cold symptoms. However, fresh ginger root is my preferred way to use this root — not only for the health benefits but also for the flavor. Fresh ginger root is spicier and more pungent than dried, and overall, more warming. When combined with raw, local honey you get added anti-microbial benefits as well as some sweetness.

Let me share with you two easy ways to add therapeutic doses of fresh ginger root to your daily cold prevention routine.

Easy Fresh Ginger Root Tea

It cannot get more simple than fresh ginger root tea.

DIRECTIONS: Slice 4-6 slices of fresh ginger root and add to filtered water in a saucepan and cover. Bring to a low simmer. Simmer for 15 minutes, strain, and enjoy.

Optional: Stir in raw, local honey and fresh lemon juice to taste.

For even more support, add 1 clove minced garlic and/or fresh turmeric root slices.

Powerful Ginger Juice Shots

The most versatile way to use ginger root, is to make your own ginger juice with a high-speed blender. Then you can make your own cheap ginger shots for a quick boost, mix the juice with sparkling water for a refreshing drink, stir into hot water for an easy ginger tea, blend into a smoothie, or even add to soups and broths. The options are endless!

DIRECTIONS: Take a palm-size ginger root, coarsely chop, and blend with 2/3 cup water. Pulse to break up and then increase speed to high and blend into a very smooth liquid. Strain the liquid through a fine mesh sieve into a glass jar. Use the back of a spoon to press the juice out, leaving behind only dry ginger pulp. Alternatively, you can pour the liquid through a nut milk bag and squeeze out the juice. This keeps for about a week in the fridge. Shake before using as the ginger compounds settle to the bottom and take 1-2 tablespoons per day. Stir in raw, local honey and lemon juice if desired.

A cup of immunity-boosting ginger root tea with fresh ginger, lemon, and honey

A hand holds ginger root in the sunlight

By Selva Wohlgemuth, Co-op News Contributor

Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

Stay Hydrated with Watermelon Electrolyte Popsicles

It’s getting hot out there, folks! With glorious summer days comes more outdoor fun. The prettier the weather, the more apt we are to go outside and play hard!

With all the fun and games of swimming, running, mountain biking, hiking, and outdoor activities, we need to hydrate! And by hydrating I do not mean simply drinking a glass of water before and after your workout. There are more factors to address for optimal performance and overall health and safety.

In the hot summer months our bodies attempt to maintain a core temperature of around 98.6 degrees Fahrenheit causing increased water loss. Sweating assists in maintaining this core temperature.

If we add strenuous exercise to warm summer days, we are going to sweat even more, losing anywhere between 300mL to over 2 liters of sweat per hour depending on the exercise intensity, duration, heat acclimatization, humidity, etc.

Sweat not only contains water, but also sodium, chloride, and smaller amounts of other electrolytes such as potassium, magnesium, and calcium. It is important to rehydrate with water that also contains some salt (sodium chloride) — especially if you sweat a lot or tend to have very salty sweat. Although the salt content of sweat varies from one person to the next, it is estimated that on average about 1g of sodium is lost per liter of sweat. That is a lot! If you have really salty sweat — for example, you have salt crystals on your skin — you are likely on the higher end of sodium loss.

Electrolytes (micronutrients) lost in sweat:

Sodium: 460–1840 mg/L

Chloride: 710–2840 mg/L

Potassium: 160–390 mg/L

Magnesium: 0–35 mg/L

Calcium: 0–120 mg/L

Whether you have been riding at Galbraith or swimming in Lake Whatcom, ensuring adequate fluid and electrolyte intake is essential. Check out my easy tips to stay properly hydrated below and try my refreshing watermelon electrolyte popsicle recipe.

HYDRATION TIPS

1) Drink plenty of water throughout the day to replace water losses.

2) Add a pinch of Redmond’s Real Sea Salt to add sodium (and additional electrolytes) to water before, during, and after exercise. Consider using electrolyte replacement packets, especially if you participate in strenuous exercise that lasts more than 2 hours.

3) Drink cold beverages to help reduce core temperature.

4) Avoid drinking alcohol immediately after exercise. Alcohol has a diuretic effect which stimulates increased fluid loss via urine. Save your post-ride beer until a little later.

5) Enjoy potassium rich fruit like melons or bananas, or sip on potassium-rich coconut water throughout the day. Don't forget to add a pinch of salt to coconut water too!

WATERMELON ELECTROLYTE POPSICLES

Watermelon and lime is such a refreshing combo. Add some salt and some collagen peptides, and you got yourself a super tasty and rehydrating treat that both adults and kiddos will enjoy!

Each popsicle provides about 100mg of sodium and 100mg of potassium, with small amounts of magnesium, calcium, and a jolt of vitamin C. This recipe makes 5 popsicles.

4 cups diced watermelon (making ~ 2 ½ cups watermelon juice)

3 tablespoons lime or lemon juice (or more to taste)

1 tablespoon sugar

¼ teaspoon Redmond’s Real Sea Salt

2 scoops Vital Proteins Collagen peptides (optional)

Add the diced watermelon to a blender and blend. Check to see how much liquid is in the container. It should be close to 2 ½ cups of watermelon juice. Then add in the lime juice to your liking, as well as the sugar, salt, and collagen peptides. The peptides are optional but the added protein keeps your blood sugar more stable. Blend until well combined and transfer into 5 popsicle molds.

If there is any remaining juice, pour it into an ice cube tray and freeze it. You can easily throw these into a smoothie or blend them with some milk for a super satisfying and icy watermelon milkshake.

By Selva Wohlgemuth, Co-op News Contributor

Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

Iodine: Are You Deficient in This Trace Mineral?

a blue bowl filled with iodine-rich dried seaweed

If you restrict dairy, seafood, and/or eggs, you likely are not getting enough iodine and may even be deficient. Sufficient iodine intake is especially important for women of childbearing age.

Iodine is an essential trace mineral needed for optimal thyroid function. It is required to make thyroid hormones T3 and T4, which regulate growth, neurological development, metabolism, and digestive function.

Insufficient iodine intake can lead to a condition called hypothyroidism, weight gain, poor cognition, and constipation. Iodine also plays a role in estrogen metabolism and has been found to have protective effects against breast cancer and reduces cyst formation and breast tenderness.

Mild iodine deficiency is very common amongst women and individuals with dietary restrictions. Data from the US NHANES indicate that 37% of women between 18-44 years old are iodine deficient and another study found that 50% of pregnant and breastfeeding mothers were not eating enough iodine.

Eat More Iodine

Iodine is typically found in soil and seawater, and in animals who are fed iodine-rich foods. However, there are many regions of the USA that have poor iodine content, including the Pacific Northwest. Therefore, vegetables and fruit grown in the PNW, as well as grazing animals and their milks, have lower iodine content than elsewhere in the nation.

Programs have been implemented to iodize table salt in order to address this concern. However, iodine is very unstable and diminishes over time, with losses of 10-100% over a year depending on the packaging material, temperature, and humidity of the stored salt. Therefore, iodized salt is not the most reliable source of iodine. Furthermore, with the increase in processed food consumption (which does not contain iodized salt), Americans are using less iodized salt in cooking.

Dietary restrictions can further contribute to poor iodine intake. Foods rich in iodine include seafood, seaweed, and meat and dairy products from animals grazed on iodine-rich soils. If intake of the aforementioned foods is inadequate, and salt intake is reduced, iodine deficiency can occur. Vegans and vegetarians, as well as anyone on a dairy-free, or seafood- and seaweed-free diet is at an increased risk. Moreover, cruciferous vegetables and soy are considered goitrogens and can interfere with iodine. High intakes of these foods, along with a diet low in iodine, can contribute to iodine deficiency.

iodine rich foods such as dairy, seaweed, seafood, eggs, and leafy greens on a white background

Iodine needs fluctuate throughout our lives, but most adults need 150mcg per day to prevent deficiency. However, needs greatly increase for pregnant or nursing mothers, with an increase to 220mcg to 290mcg per day in pregnant and breastfeeding women. This is of great concern because the fetus and infant are entirely reliant on their mother’s intake to produce thyroid hormones. Inadequate iodine intake can also lead to neurological problems in children. Therefore, ensuring adequate iodine intake prior to, during, and after pregnancy is critical. But be cautious — too much iodine can also be of concern, leading to iodine-induced hyperthyroidism or hypothyroidism. It is important to work with a dietitian for individual guidance.

Iodine-rich Meals and Snacks

an iodine rich nori wrap with smoked salmon mushroom and sprouts — Nori wrap

Use Redmond’s Real Sea Salt in cooking for a natural source of iodine-rich sea salt.
Snack on organic seaweed snacks for an iodine boost.
Make a wrap with a nori sheet.
Sprinkle dulse granules on meals for a smoky flavor.
Enjoy quality wild-caught seafood 2-3x per week.
Add a kelp frond to soup stocks or bone broth while cooking.
Enjoy a poke bowl that includes seaweed and quality seafood.
If using iodized sea salt, buy a new container every month, for optimal freshness.
If you tolerate dairy, enjoy organic grass-fed milks or yogurts.

By Selva Wohlgemuth, Co-op News Contributor

Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

What You Didn’t Know About Vitamin A

foods that are good sources of vitamin A (retinol)

Vitamin A is an important fat-soluble nutrient that plays a wide variety of roles in the human body. It is found as preformed vitamin A (retinol) in animal products and as provitamin A (beta-carotene) in fruits and vegetables, especially papaya, carrots, sweet potatoes, and squash. Animal-based vitamin A is absorbed at a much higher rate than carotenoids, at about 70–90% vs 20–50%. Low-fat meals further reduce the total amount of vitamin A that is absorbed from either source. Generally, it is recommended that meals contain at the very least 10g of fat for optimal absorption.

"Vitamin A plays essential roles in skin health, immune health, thyroid health, eye health, iron metabolism, and even reproductive health."

The biggest and most impactful difference, however, is that plant-based beta-carotene requires extra enzyme activity to be converted into the active retinol vitamin A. Interestingly, some individuals have BCMO1 (beta-carotene monooxygenase) gene mutations, which may further reduce their efficiency of converting plant-based vitamin A to retinol by 30–70%. Approximately 45% of the western population is considered a low converter (4). This can be of great concern for those following strict vegan or vegetarian diets, which do not include animal sources rich in vitamin A.

If you are eating a low-fat, plant-based diet and are struggling with acne or get sick often, then you may consider checking your vitamin A status and adding in more animal-based preformed vitamin A foods.

infographic about the importance of vitamin A in the diet and symptoms of deficiency

Important Roles of Vitamin A

Vitamin A plays essential roles in skin health, immune health, thyroid health, eye health, iron metabolism, and even reproductive health. If you are struggling with acne or eczema, get sick often, always have cold hands and feet, have a slow metabolism, have worsening vision, and/or have iron deficiency, then you might want to check your vitamin A status. This is especially worth investigating if you eat an exclusively plant-based diet. Even if you are an omnivore, however, it is good to evaluate your vitamin A status.

How Much Do You Need Each Day?

On average, adults need 700–900mcg RAE (retinol activity equivalents) per day. People have higher needs during pregnancy and almost double the needs when breastfeeding. One must be cautious when consuming supplements high in preformed vitamin A, as this can result in hypervitaminosis, a condition caused by vitamin A toxicity. If you suspect vitamin A insufficiency, it is best to consult with your health care provider and ask for a vitamin A (retinol) blood lab for personalized recommendations.

How to Safely Boost Your Vitamin A Status:

In the meantime, always start with food first. I recommend a variety of both plant and animal sources to get both types of vitamin A. This is a safe approach to increasing your liver vitamin A stores. And remember, consistency is key!

1. Enjoy fruits and vegetables rich in beta-carotene on a daily basis. Try carrots, sweet potatoes, squash, cantaloupe, and papaya!

2. Pair your fruits and veggies with quality fat (e.g., extra virgin olive oil, grass-fed butter, and coconut oil) to aid in absorption.

Drizzle your favorite vitamin A-rich fruit with full-fat coconut milk or top with whole-fat yogurt or kefir.
Roast carrots with avocado oil or serve a baked sweet potato with a dollop of grass-fed butter.

3. Enjoy pasture-raised eggs (yolks), grass-fed butter, and grass-fed yogurt or kefir for a daily dose of preformed vitamin A.

Take a hardboiled egg with you for a satisfying snack.
Use yogurt or kefir in your morning fruit smoothie.

4. Enjoy small amounts of preformed vitamin A superstars regularly. Add 2–3 oz of grass-fed liver to your diet 1x per week OR supplement with 1 tsp of cod liver oil daily.

Try liver paté or simply sauté liver in a pan with some onions.
If you don't like the taste of liver, hide some in a chili or flavorful stew.
Add your cod liver oil into a morning smoothie to mask the flavor.

Sources:

By Selva Wohlgemuth, Co-op News Contributor

Ask the Nutritionist: Circadian Rhythms

support your gut microbiome to reset your circadian rhythm

Every day we experience a 24 hour light/dark cycle which results in physical, mental, and behavioral changes that are dictated by natural light. Otherwise known as circadian rhythm, this light and dark cycle impacts our behavior, gene expression, metabolism, and our gut microbiome.

The natural condition for humans is to spend the light phase of the 24-hour day in an active/feeding state, and the dark phase in a resting/fasting state. Light exposure initiates a daily reset of the cycle and is communicated throughout almost every cell in the body.

However, with the increased exposure to artificial light in our homes, offices, and from our technological devices, as well as an increased time spent indoors, our circadian rhythm is more misaligned than ever.

Researchers have found that timing of food intake is a critical external cue that helps synchronize our circadian rhythm. Misalignment not only between light and dark exposure, but also our feeding times, can crumble our entire circadian rhythm. Unfortunately chronodisruption (a chronically disrupted circadian rhythm) is rampant in today’s society. This can contribute to sleep issues and other health conditions such as metabolic syndrome and digestive disorders.

Since our gut is the first organ to encounter shifts in our food intake, it is not surprising that signals from the gut act as additional zeitgebers to other organs. Interestingly many gastrointestinal processes such as digestion and absorption of nutrients, gut motility, and hormone sections are directed by the circadian rhythm. Therefore a disruption in the circadian rhythm can lead to increased symptoms of IBS and abdominal pain, not to mention downstream negative impacts to our wellness due to the lack of absorption of the nutrients we need to live and thrive.

Since the circadian rhythm governs every cell in our body, if you are struggling with chronodisruption, consider rewiring your circadian rhythm first before investing your time and money into the newest diet trends, supplements, or fitness programs. Check out the recommendations below to help support your health and wellness goals for free.

How to Reset Your Circadian Rhythm

Get outside and expose yourself to natural light every day, no matter if its cloudy or sunny. The more you are outside, the better.
Exercise during the active light phase, instead of the rest dark phase.
Mimic your indoor lights to reflect the natural light cycle. If it’s dark outside, dim your indoor lights and avoid exposure of blue light from screens, phones, etc. Blue light blocking glasses can be used at night if you are unable to avoid exposure.
Your body likes routine. Go to bed at the same time every night if possible and keep your room cool and dark. Aim for 7-9 hours of sleep.
Eat a balanced meal or snack within an hour of waking. Too busy to eat? Then try Good Culture whole milk cottage cheese and a piece of fruit.
Continue to eat regular meals on schedule during the light hours of the day. For example breakfast, lunch, snack, dinner.
Avoid caffeine in the afternoon and evening. Instead enjoy Organic India tulsi tea for a caffeine free boost.
Avoid eating the majority of your food at night.
Aim for a 10-12hour feeding window during the active light hours of the day.

References:

Segers A, Depoortere I. Circadian clocks in the digestive system. Gastroenterology & Hepatology. April 2021.

Kacsmarek Jl, Thompson Sv, Holscher HD. Complex interactions of circadian rhythms, eating behaviors, and the gastrointestinal microbiota and their potential impact on health. Nutr Rev. 2017 Sep; 75(9): 673-682.

Selva Wohlgemuth, meal planning instructor

By Selva Wohlgemuth, Co-op News Contributor

Ask the Nutritionist: Vitamin D

by Selva Wohlgemuth, Co-op News contributor

June 2019

Selva Wohlgemuth, Registered Dietitian and Nutritionist

“Tell me more about vitamin D. How and where do I get enough vitamin D for general wellness?”

Many people have heard of vitamin D and understand its relationship to the sun. I often hear people say “soaking up my vitamin D” when a nice, sunny day arrives. But is it really as simple as that? Of course not. Today I will clarify what vitamin D is, why you need to make sure you are getting enough, and how to make sure you are getting what you need.

Vitamin D 101

Vitamin D is a fat-soluble vitamin with hormone-like properties that is found naturally only in a few foods and can be synthesized in the skin from the sun’s UVB rays. It is commonly known for its facilitative role in bone health by increasing calcium absorption and for its role in improving seasonal affective disorder. However, many people do not know that it also is required for proper immune function, hormone health, cellular growth and development, and blood sugar and blood pressure regulation. That’s a lot!

Many studies have found an inverse relationship between vitamin D status and autoimmune disorders, diabetes, eczema, cancer, depression, and more. The current recommended dietary allowance (RDA) is set at 400IU per day
for infants, 600IU per day for children and adults, and 800IU for the elderly.

SOURCES OF VITAMIN D

Vitamin D from the Sun

The sun doesn’t give you vitamin D3, it merely starts a process. Upon the skin’s exposure to the sun’s UVB rays, pre-vitamin D3 is converted to inactive vitamin D3 (cholecalciferol). After conversion in the skin, cholecalciferol is quickly transported to the liver and then to the kidneys to be metabolized to active vitamin D3, also known as calcitriol. Therefore, if the liver or kidneys are not functioning properly, vitamin D status can be impaired.

However, the darkness of your skin, the fat deposition underneath your skin, and the coverage on your skin (including sunscreen and clothing) all play a role in if and how much pre-vitamin D3 is converted to cholecalciferol. If you have darker skin tone, are elderly (less fat under skin), wear a protective clothing layer, or apply a sunscreen greater than 10 SPF, you will have reduced or no vitamin D3 conversion.

Furthermore, above the 40th parallel north (or below the 42nd parallel south), there is inadequate UVB radiation to support vitamin D synthesis from mid-October to mid-March. Bellingham is at the 48th parallel north.

Plus, the best time for good UVB exposure is between 10 am–2 pm. If you are working an indoor job from 9 am to 5 pm, are fully clothed, and wear sunscreen on your face, then you will not synthesize any vitamin D. If you think you will get some vitamin D when sitting in a sunny spot inside, think again. It doesn’t matter what time of year it is, or time of day, if you are sitting in front of a window, all UVB rays are blocked and you will not synthesize any vitamin D.

Nutritionist Tip: Get outside around noon for 15 minutes and expose your hands, arms, and face (without sunscreen) in the late spring, summer, and early fall months to synthesize about 1000IU. Then layer on the sunscreen or seek shade.

Vitamin D from Food

Vitamin D is only found naturally in very few foods including fatty fish like salmon and sardines (340IU per 3 ounces), eggs (40IU per egg), and liver (40IU per 3 ounces). Mushrooms, although advertised as a source of vitamin D, often do not provide much useable vitamin D unless the grower purposefully has exposed the mushrooms to UV light. One cup of sliced “unexposed” crimini mushrooms only provides 5IU, whereas the “exposed” provides around 400IU. Ask your grocer what kind they offer. However, there are other foods on the market that are fortified with vitamin D such as dairy and plant milks, orange juice, and some cereals, usually providing anywhere between 50-100IU per serving.

Nutritionist Tip: Enjoy fatty seafood like salmon, UV “exposed” mushrooms, and fortified milk or non-dairy milks multiple times per week for substantial food sources of vitamin D.

Vitamin D from Supplements

Vitamin D supplements can be found as vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol). Vitamin D2 is synthesized via UV irradiation of yeast, whereas D3 is synthesized via UV irradiation of lanolin. However, research studies have found that vitamin D2 may not be as effective in increasing active (calcitriol) vitamin D3 serum levels. Taking supplements is essential when adequate dietary intake and proper sun exposure are lacking.

How Much to Supplement?

The optimal intake of vitamin D to support general health and well-being remains controversial. Researchers have found a U-shaped curve regarding vitamin D status, indicating that both low and high vitamin D serum levels are correlated with disease development and progression. The Linus Pauling Institute recommends that generally healthy adults supplement with 2000IU of vitamin D3 daily. Some may need more or less depending on the factors previously discussed.

More is not always better! High-dose vitamin D supplementation that is not monitored can lead to abnormally high serum calcium concentrations, which can damage the kidneys and heart. Research suggests that daily intakes of less than 10,000IU per day in healthy individuals is very unlikely to result in toxicity.

Nonetheless, it is best to test not guess! Work with a health care practitioner to check your vitamin D status 1–2 times per year to get a feel for your unique needs. Research studies suggest that a serum vitamin D concentration between 40 ng/mL and 60 ng/mL is ideal.

Nutritionist Tip: Supplement with 1000–2000IU per day and check your vitamin D levels annually to ensure a serum vitamin D between 40–60ng/mL. Make sure to check your multivitamin, as they often already contain some vitamin D.

RESOURCES FOR THE INSPIRED INDIVIDUAL

Overall, low vitamin D status can impact your health in many ways. Unfortunately, testing vitamin D status is not as routine as it should be, especially here in the Pacific Northwest. Ensuring optimal vitamin D levels year-round can help keep you feeling your best. Be an advocate for yourself and request vitamin D labs at your annual doctor visit or see the resources below for additional helpful research, testing, guidelines, and applications.

See www.Grassrootshealth.net for more vitamin D information and research. They also provide vitamin D testing for $65.
Get the free DMinder App to monitor your vitamin D status and local sun exposure.
See the Environmental Working Group’s “Guide to Sunscreen” for safe sunscreen products.Article References:Krause’s Food & The Nutrition Care Process, 14th Edition.
Pages: 1071-1072.Linus Pauling Institute. Vitamin D. https://lpi.oregonstate.edu/mic/vitamins/vitamin-D#RDAGrassrootsHealth. Resources. https://grassrootshealth.net/documentation/

Ask the Nutritionist

Have questions? Send them to [email protected]. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.

Old World Lamb Liver Pâté

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

March 2019

This recipe makes a lot of pate. You can easily freeze the pâté and thaw for use later if you need a quick and tasty appetizer or breakfast spread.

Being nutritionally dense, this recipe is particularly appropriate for meeting the nutritional needs of mothers during the postpartum period.

Old World Lamb Liver Pâté

INGREDIENTS

½ cup + 2 tablespoons organic grass-fed butter (I use Organic Valley, green label)
2 cups diced yellow onion
2 cloves garlic, minced
1 tablespoon fresh sage, finely minced
1 tablespoon fresh oregano, finely minced
1 pound organic grass-fed lamb liver, diced or thinly sliced
2 tablespoons half and half
1 teaspoon real sea salt
1 teaspoon fresh ground allspice (I use a clean coffee grinder to grind up allspice berries)
½ teaspoon ground pepper

METHOD

In a large skillet (not cast iron), heat the butter over medium heat until melted. Reduce heat to medium low and add the yellow onion and sauté 10 minutes. Then add the garlic and the freshly minced herbs. Sauté another 10 minutes until the onions are caramelized.
Meanwhile cut away any membranes on the liver. Sometimes this is already done depending what liver you buy, and if you can find it, it will surely save you a bit of time! See this post for pictures if you still need to cut away membranes.
When the onions are starting to caramelize reduce the heat to low and with a slotted spoon transfer the onion mixture into a food processor. Return the heat to medium and sauté the liver until no longer bloody, but still slightly pink inside, just a couple minutes. Turn off the heat and allow the lamb to cool a bit.
Meanwhile process the onion mixture until smooth. Then add the liver, half and half, sea salt, allspice, and ground pepper. Process until smooth.
Line a container with plastic wrap and pour the liver pâté into the container. Smooth with a spatula and cover. Refrigerate. Once cool and hard you can turn the container over onto a plate and peel away the plastic wrap, allowing you to slice the pâté OR just pour into a container from which you can spoon the pâté out of.

Ask the Nutritionist: Gut Bacteria

by Selva Wohlgemuth, Co-op News contributor

December 2018

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Ask the Nutritionist: Gut Bacteria

Why Are Gut Bacteria Important to Our Health?

Did you know that you have 10 times more microbes than human cells and that they weight about 4 pounds total! That means on a cellular level we are more microbial matter than human!

The types of bacteria that live within us, on our skin, in our guts, etc., are impacted by our method of delivery at birth, our diets, lifestyle, stress, antibiotic use, and illness. Before we are born we are squeaky clean, no microbes at all. But during delivery mom transfers her gut bacteria and breastfeeding continues to provide many more. The gut microbiome stabilizes into a more adult-like profile by age one. Therefore, this initial year can have a huge impact on our microbiome and health as an adult.

Some gut bacteria live in a symbiotic relationship with us, making essential nutrients for us to absorb (like vitamin K and B vitamins), they help us digest fibers and stimulate our nervous system. They can also support our gut barrier function and prevent pathogenic bacteria from calling our guts home.

However, some gut bacteria can be potentially harmful. If there is an imbalance of good vs. bad gut bacteria, also called dysbiosis, it can cause allergies, inflammatory bowel disease, irritable bowel syndrome, obesity, diabetes, depression, autism, cancer, and many other conditions. Some of the symptoms of dysbiosis include gas and bloating, diarrhea, constipation, and weight gain or difficulty losing weight. Therefore, gut bacteria play a vital role in human health and general well-being.

Gut Bacteria and Gut Immune System: Good gut bacteria help resist the invasion of pathogenic bacteria and they can help protect us from developing food intolerances. Leaky gut, which is in part caused by poor bacterial diversity, is the main reason people develop food intolerances by activating an immune system response to consumed food proteins. Research has found that L. plantarum can help repair a leaky gut by restoring tight junctions in the gut lining, thereby reducing food intolerances and reducing GI inflammation (1).
Gut Bacteria Benefit the Host: Good gut bacteria help maintain regular bowel movements, produce vitamins, transform bile acid and hormones, metabolize and destroy chemicals and toxins, and help absorb minerals. They also produce short-chain fatty acids in the colon, fueling our colon cells and reducing the risk of colon cancer (1).
Gut Bacteria Can Impact Our Mood: Research finds gut dysbiosis is related to anxiety and depression. Did you know that more than 90 percent of your serotonin is made in your digestive tract? Therefore, establishing growth of good gut bacteria can alter neurotransmitter activity in the brain to improve these symptoms (2).
Gut Bacteria and Insulin Resistance: Research has shown that obese individuals often present with an increase in Firmicutes and Actinobacteria and a decrease in Bacteroidetes species, while lean individuals present the opposite. This imbalance seems to increase leaky gut and the absorption of a toxic product called lipopolysaccharide (LPS) which stimulates an inflammatory cascade. This impairs insulin signaling and insulin sensitivity at the cellular receptor site. Consequentially, this leads to weight gain and blood sugar dysregulation (3).

How to Grow Your Good Gut Bacteria

Luckily, you can modulate the types of bacteria that call your GI tract home. Although everyone has a microbial blueprint, your dietary choices, lifestyle choices (stress management), and supplement choices can help encourage establishment of good gut bacteria. Incorporating a whole-foods diet rich in a variety of fruits and vegetables will not only support your gut bacteria but also help provide nutrients for optimal well-being.

Fiber & Prebiotics

Eating a whole-foods-based diet rich in fiber (fruits, vegetables, grains, beans, nuts, and seeds), can actively feed good gut bacteria and encourage their growth. Certain foods contain large amounts of prebiotics, which are indigestible carbohydrates that beneficial bacteria rapidly ferment for fuel. By eating more fiber and prebiotics you encourage beneficial bacteria to grow from the bottom up for lifelong benefits. Gradually increase the therapeutic foods listed below to avoid uncomfortable gas and bloating.

Raw Prebiotic Rich Vegetables: Onions, garlic, leeks, asparagus, artichoke, sunchokes, dandelion greens, and under-ripe bananas. Eating these vegetables raw will provide the largest amount of prebiotic punch.

Polyphenol Rich Foods: Red and purple fruits and veggies, flaxseed meal, chestnuts, hazelnuts, olive oil, red and black whole grains, green tea, dark cocoa, and herbs and spices are all rich sources of polyphenols (phytonutrients that beneficial bacteria feed on).

Mucilaginous Grains & Seeds: Mucilaginous seeds like chia and flaxseed, psyllium husk powder, and grains like oats provide a great fuel source for a beneficial bacteria called Akkermansia that is associated with a healthier metabolic status and a more diverse and healthy gut bacteria.

Resistant Starch: Found in cooked and cooled starchy foods like potatoes and rice, this starch is rapidly fermented by good bacteria and can help establish growth of Bifidobacterium species. Slightly under-ripe bananas are also rich in resistant starch as is green banana flour.

Fermented Foods

While prebiotics help provide the fuel for good gut bacteria, eating fermented foods can provide beneficial bacteria via food. However, decades of research shows you CANNOT repopulate the human gut with Lactobacilli and Bifidobacterium supplied by supplements or fermented foods. Colonization is only temporary and lasts only as long as you eat the food regularly. You must grow them from the bottom up using the prebiotic and fiber-rich foods mentioned above.

Nancy’s Plain Yogurt & Kefir: Researched bacterial strains are used in these yogurt and kefir products. Enjoy daily, mixed with one half of an under-ripe mashed banana sprinkled with chia or flaxseeds for added fiber. Some people may better tolerate goat yogurt and kefir.

Lacto-Fermented Veggies: Fermented sauerkraut, kimchi, and other veggies, available in the refrigerated section, have a “zing” to them when consumed for best probiotic benefits. Enjoy 2 tablespoons as a garnish on your savory meals.

Fermented Beverages: Kombucha, kvass, water kefir, and cultured coconut water can be tasty ways to get dairy-free probiotics. Good Belly makes cultured beverages and StraightShots that provide the strain L. plantarum 299v.

Limit Sugar & Refined Grains

Many pathogenic bacteria and yeasts thrive off simple carbohydrates such as sugar, white flour, and refined products. Try to avoid processed foods and sugar as much as possible and stick to a whole-foods diet by using the tips below.

Choose only whole grain products and grains (brown rice, quinoa, whole wheat).
Purchase locally made sourdough whole grain bread without added sugars and fillers.
Use honey, maple syrup, or dates to sweeten dishes and beverages.
Enjoy fresh fruit if craving sweets.
Treat yourself with 1–2 squares of organic dark chocolate, which has limited sugar.
Avoid sugar substitutes. Limited use of stevia or monk fruit are the only acceptable substitutes.

References:

Recipe: Gut Nourishing Steel Cut Oats

Get Selva's simple recipe for Steel Cut Oats that incorporates many of the dietary tips mentioned above. Perfect to enjoy after a workout, as a fiber-rich breakfast, or simply as a snack.

By Selva Wohlgemuth, Co-op News Contributor

Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

Addressing Optimal Hydration

Impacts of Dehydration on Health

General Recommendations

How to Monitor Optimal Hydration

How To Support Optimal Hydration

By Selva Wohlgemuth, Co-op News Contributor

Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

Easy Fresh Ginger Root Tea

Powerful Ginger Juice Shots

By Selva Wohlgemuth, Co-op News Contributor

Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

HYDRATION TIPS

WATERMELON ELECTROLYTE POPSICLES

By Selva Wohlgemuth, Co-op News Contributor

Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

Eat More Iodine

Iodine-rich Meals and Snacks

By Selva Wohlgemuth, Co-op News Contributor

By Selva Wohlgemuth, Co-op News Contributor

How to Reset Your Circadian Rhythm

By Selva Wohlgemuth, Co-op News Contributor

by Selva Wohlgemuth, Co-op News contributor

June 2019

“Tell me more about vitamin D. How and where do I get enough vitamin D for general wellness?”

Vitamin D 101

SOURCES OF VITAMIN D

Vitamin D from the Sun

Vitamin D from Food

Vitamin D from Supplements

How Much to Supplement?

RESOURCES FOR THE INSPIRED INDIVIDUAL

Ask the Nutritionist

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

March 2019

Old World Lamb Liver Pâté

INGREDIENTS

METHOD

by Selva Wohlgemuth, Co-op News contributor

December 2018

Ask the Nutritionist: Gut Bacteria

How to Grow Your Good Gut Bacteria

Fiber & Prebiotics

Fermented Foods

Limit Sugar & Refined Grains

Recipe: Gut Nourishing Steel Cut Oats

Ask the Nutritionist

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