Ask the Nutritionist: Falling Back into a School Routine

by Selva Wohlgemuth, Co-op News contributor

September 2018

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Once the heat of August is behind us and the more temperate days of September start to round the corner, the school routine starts up again. Planning healthy snacks for when kids return home from school is a very important aspect of a wholesome diet.

Habits are learned at a young age, and if parents set a good example, then the children will follow.

The key for success is making healthy choices available at all times.

If a child (or even an adult) gets to choose between chips or veggies with dip, it is hard to negotiate. However, if the only available option is veggies with dip, then the choice is easy!

Mary’s Gone Crackers vs. Rice Crackers

Rice crackers, whether plain or flavored, are easy to overeat. Plus, they are very low in protein and fiber, so they don’t keep you satisfied until dinner. On the other hand, it’s hard to overeat the hearty seed filled crackers from the Mary’s Gone Crackers line. Pair these nutritious crackers with some slices of organic cheese, top with avocado, or dip into hummus.

Veggie Sticks and Dip vs. Chips and Salsa

If veggies are prepped and ready to grab and chips are not even in the house, children (and adults) will eat them! An assortment of baby bell peppers, sugar snap peas, and baby carrots, require very little prep and are super delicious when dipped in a homemade ranch dip (see recipes below) or even some hummus.

Plain Organic Yogurt vs. Fruity Yogurts

Even if they are organic, fruity yogurts have a lot of added sugars. For example, a 6-ounce serving of Wallaby’s strawberry whole milk yogurt has 21 grams of sugar whereas the same serving of the plain whole milk yogurt contains 7.5 grams. For a healthy snack, choose the plain whole milk yogurt and top with a handful of fresh strawberries and maybe even a sprinkle of chopped roasted nuts like walnuts or almonds.

Fresh Fruit with Nuts vs. KIND Bar

Although KIND bars taste good (and are handy when on the go) they are not the best choice if you are trying to encourage eating whole foods at home. Also, how fast can you eat a KIND bar? Usually they are done in no time. Instead of stocking the pantry with sugary bars, offer kids an apple and a handful of almonds or 2 tablespoons of nut butter. Not only will the fiber keep them feeling full for longer (7.5 grams vs 3.0 grams) but it also takes them a lot longer to eat thereby providing adequate mental cues that they have filled up on a healthy snack.

Homemade Iced Tea vs. Bottled Iced Teas

Staying hydrated is very important because often we mistake thirst for hunger. Having options available besides water may make it more enticing for children to reach for some fluids during snack hour. Unfortunately, bottled iced teas or beverages often have added sugars, and lots of them. Choosing to make homemade ice tea with only a small amount of honey is the smart way to go, plus it saves a lot of money. Republic of Tea offers caffeine-free teas including Passionfruit Mango Red Tea, Ginger Peach Red Tea, White Hibiscus Passionfruit Iced Tea, and Strawberry Vanilla Red Tea. You can also check out the BULK tea section at the Co-op or visit some of the local herb shops in town for delicious caffeine-free tea blends.

Recipe: Homemade Ranch Two Ways

See Selva’s recipe for Homemade Ranch Two Ways.

Photo by Selva Wohlgemuth

Ask the Nutritionist

Have questions? Send them to contact@happybellynutritionist.com. 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.

Ask the Nutritionist: Summer Produce

by Selva Wohlgemuth, Co-op News contributor

June 2018

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: What are your favorite early summer produce options and why?

In season, locally grown, and organic fruits and vegetables are no match to the large-scale supermarket varieties. Summer is here and it is time to thrive on the bounty of goods it brings. Visiting the Co-op’s certified organic produce department, or a local farmers market, is a great way to get the biggest bang for your buck. Not only are you supporting the local economy and reducing environmental impact, but you are also getting the most vibrant, nutrient-rich foods possible.

Purchasing freshly harvested produce will ensure the highest quality. Not only can you see the difference, but you can smell and taste the difference too!

Did you know the color and smell of fruits and vegetables is due to their phytonutrient content?

The more vivid in color and the more aromatic a fruit or vegetable, the more concentrated the phytonutrients in the product. Phytonutrients are important compounds that have been found to have a wide variety of positive effects on the human body, including reducing inflammation, aiding in hormone regulation, encouraging the growth of good gut bacteria, and even playing a powerful role in preventing cancer.

Some phytonutrients decrease with food processing and are best consumed raw, while others increase with food processing and are best consumed cooked.

To get the most health benefits out of your summer produce, enjoy a variety of raw and cooked plant foods daily.

I hope you load up on the season’s best local, fresh produce! Remember, every color and every smell offers something special. May the natural beauty of your exciting produce discoveries transform into a delightful and phytonutrient-rich dish to share with friends and family.

Let’s get to know some of summer’s earliest rock stars!

Strawberries & Raspberries

Strawberries are amazing because they are in the top 5 produce items with the highest concentrations of vitamin C. Vitamin C plays a large role in eliminating free radicals and reducing inflammation. Just one cup of strawberries provides 100% of your daily vitamin C needs! Raspberries and strawberries are a rich source of polyphenols—phytonutrients that have far reaching health benefits. Phytonutrients, specifically in raspberries, have been studied for their ability to induce programmed cell death (apoptosis) in cancerous cells. These polyphenols increase with each stage of ripeness. The riper the berry, the more intense flavor, and the more health benefits!

TIP: Make sure to buy organic strawberries. Conventional strawberries contain the most pesticides per weight out of any produce item tested by the Environmental Working Group.

Cherries

Rich in powerful anti-inflammatory compounds, anthocyanins found in cherries have been shown to act similar to NSAID drugs, dampening the inflammatory response within muscle tissue. Furthermore, reductions in serum inflammatory marker CRP (c-reactive protein) were found after two servings of Bing cherries. This is an indication that cherry consumption may help reduce systemic inflammation within the body.

TIP: Anthocyanins are more concentrated in dark and tart cherries.

Dandelion Greens

Dandelion greens, especially raw, are unique because they are one of the richest sources of prebiotics (food for good gut bacteria) called inulin and oligofructose. One cup of chopped raw dandelion greens provides a whopping dose of about 7g inulin and 5g oligofructose. These prebiotics provide fuel to good gut bacteria like Bifidobacterium spp., which produce B vitamins for our absorption and short-chain fatty acids that help fuel colon cells and prevent colon cancer.

TIP: If you cook the dandelion greens the content of prebiotics decreases by a third, but it is easier to eat a larger volume. In Greece, they blanch dandelion greens and then drizzle with extra virgin olive oil, lemon juice, and salt. So good!

Fresh Herbs (Oregano)

Oregano is one of the most concentrated food sources of polyphenols called flavonoids, with more than four times higher antioxidant activity than blueberries! Plus, it has potent antibacterial properties due to its high concentration of polyphenols. It has been shown to inhibit the growth of pathogenic bacteria like E. coli and parasites like giardia and Blastocystis hominis.

TIP: Since many of the phytonutrients in herbs are fat soluble, make sure to pair fresh or dried herbs with quality oils like extra virgin olive oil for the biggest health punch.

Summer Squash

This abundant garden vegetable is not only rich in potassium and fiber, but also rich in phytonutrients shown to have many positive effects including reducing the risk of ulcers, promoting the growth of friendly bacteria, and supporting overall health via anti-inflammatory and antioxidant capabilities. Plus, due to its rich fiber content, it can help balance blood-sugar levels and fuel friendly bacteria in the colon. It’s a win-win situation!

TIP: Turn zucchini into a delicate pasta by using a julienne peeler or spiralizer. Then toss with your favorite pesto or sauté with garlic and extra virgin olive oil.

A Recipe Suggestion

See Selva’s recipe for Summer Zucchini Pasta.

Photo by Selva Wohlgemuth

Ask the Nutritionist

Ask the Nutritionist: Magnesium

by Selva Wohlgemuth, Co-op News contributor

April 2018

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: I have been struggling with muscle cramps and have a hard time falling and staying asleep. Is there anything you can recommend to help alleviate these symptoms?

Muscle cramps and spasms in the soles of feet and legs, as well as twitching of the eyelid, can all be telltale signs of a magnesium need. Magnesium can also be very helpful in promoting relaxation and therefore good quality sleep. Did you know that more than 60 percent of Americans are not getting adequate amounts of magnesium in their diet?

This is most often related to:

not eating enough magnesium-rich foods
lower amounts of magnesium in our soil today than there used to be in the past
taking medications that deplete magnesium stores (some of the most common are acid blockers, antibiotics, and birth control). Also, chronic stress, alcohol abuse, and malabsorption can all contribute to magnesium deficiency.

Magical Magnesium

Magnesium is the fourth most abundant mineral in the body and often doesn’t get the attention it deserves. It plays an important role in over 300 enzymatic reactions in the body 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, and more. The recommended dietary allowances (RDAs) for adult men and women are 400 mg and 310 mg daily. However, most Americans are not getting enough.

Magnesium Deficiency/Insufficiency

Although severe magnesium deficiency is rare, low or insufficient levels of magnesium have been associated with several health conditions such as Alzheimer’s, insulin resistance and Type 2 diabetes, hypertension, migraines, muscle and period cramps, and ADHD. Many symptoms associated with a magnesium deficiency are often neglected or overlooked. Indicators of poor magnesium status include anxiety, depression, menstrual cramps and PMS, sleep disorders, low stress tolerance, muscle cramps, constipation, elevated blood pressure, and more.

How Can You Get More in Your Diet?

Aiming to get adequate magnesium from diet is the best approach, because magnesium-rich foods also provide other essential nutrients and fiber. Chlorophyll and therefore green veggies are a major source of magnesium. Some other excellent food sources include nuts, seeds, and whole grains. Some beans and legumes, fruit, and fish provide moderate amounts of magnesium as well.

What About Magnesium Supplements?

Supplemental magnesium is very safe and can provide quick relief of symptoms. It is a supplement I often recommend if someone has a lot of magnesium-wasting risk factors. However, it’s best not to take more than 350mg of supplemental magnesium per day unless recommended by your health care provider.

Some types of magnesium can be better tolerated and absorbed. Magnesium oxide acts as a laxative, and therefore only individuals that need stooling support should supplement with magnesium oxide. Magnesium citrate can cause loose stools, but only if taken in large dosages. Magnesium glycinate is highly absorbable and does not influence stools. Magnesium is best taken 30 minutes prior to bed due to its relaxing effects.

CALM Magnesium (magnesium citrate)

Start with 1 teaspoon and gradually increase to 2–3 teaspoons if needed.

Magnesium Glycinate

Start with 100mg pill. Then increase if needed to 2–3 pills, depending on recommended dosage.

Epsom Salts

Take a hot bath with 2 cups of Epsom salts. Soak for 20–30 minutes, 1–2 times per week.

Sources of Magnesium from Food

Food Item	Serving Size	Magnesium (mg)
Pumpkin seeds	¼ cup	190mg
Mung Beans	¼ cup, dry	140mg
Soy Beans	½ cup, dry	140mg
Buckwheat grouts	¼ cup, dry	95mg
Almonds, roasted	¼ cup	90mg
Potato	1 large	90mg
Quinoa	¼ cup, dry	85mg
Spinach	½ cup cooked	80mg
Swiss Chard	½ cup cooked	80mg
Artichoke	1 medium	80mg
Beans (varied)	¼ cup, dry	75mg
Molasses	1 tablespoon	50mg
Oats, rolled	½ cup, dry	40mg
Plantain	1 cup, boiled	40mg
Banana	1 large	40mg
Sesame Seeds	1 tablespoon	30mg
Shrimp	3oz	30mg
Halibut	4oz	30mg

A Recipe Suggestion

See Selva’s recipe for Zesty Cilantro Lime Quinoa Salad that incorporates several ingredients that are natural sources of magnesium.

Photo by Selva Wohlgemuth

Ask the Nutritionist

Happy Belly Porridge

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

This recipe highlights many foods that can help keep your gut health in check while taking antibiotics or any day.

This recipe includes both yogurt and kefir to provide multiple strains of beneficial bacteria for good gut health. Plus, it contains plenty of soluble fiber from oats, chia, and flaxseeds. Soluble fiber is not only soothing to the GI tract, but also acts as a vehicle to transport the beneficial bacteria to the colon. Furthermore, the soluble fiber acts as a food source for the good gut bacteria. It’s a win-win!

Happy Belly Porridge

INGREDIENTS

1/4 cup dry rolled oats, gluten-free
1½ tablespoons of chia/flaxseed mixture (½ and ½)
½ teaspoon ground cardamom or cinnamon (or both)
pinch of sea salt
1 cup water
¼ cup nut milk (or use water)
¼ cup plain full-fat Nancy’s yogurt
¼ cup plain full-fat kefir
½ cup blueberries
drizzle of organic pure maple syrup (optional)

METHOD

If you have a clean small coffee bean grinder, quickly pulse the chia/flaxseed mixture 2–3 times to coarsely chop the seeds. This is optional, but it helps you absorb more of the fatty acids within the flaxseeds.
In a small saucepan, add oats, chia/flaxseed mixture, cardamom, and a pinch of sea salt. Add water and cook over medium, stirring often. Allow the mixture to become gelatinous, as the chia seeds soak up the water. Add nut milk and cook to desired consistency. Stir to keep mixture from sticking to the bottom. Remove from heat when done.
Place the mixture into a bowl and top with yogurt and kefir. Quickly heat blueberries in a glass bowl in the microwave for 30 seconds to 1 minute and pour on top. Drizzle with maple syrup if desired.

Health and Antibiotic Use

Read Selva's Ask the Nutritionist column from the March 2018 issue of the Co-op News to learn about her tips to help prevent side effects associated with antibiotic use.

Ask the Nutritionist: Quick and Healthy Breakfast Suggestions

by Selva Wohlgemuth, Co-op News contributor

September 2017

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: In the past, I always had good intentions of providing a healthy breakfast before the kids left for school. However, more than not I easily succumb to the quick and easy, not so healthy options like cereal and milk. Now that school has started, and the busy mornings are upon us, do you have any suggestions for quick AND healthy breakfast ideas that are not cereal?

Dear Reader,

Understandably, mornings can often get hectic. However, a little advance preparation can result in a good breakfast routine. The key to a superstar breakfast for anyone young or old, is making sure to have adequate protein, whether it’s plant or animal based. Although cereal and milk can be quick and easy, it just doesn’t provide the protein punch to keep you going until lunch. Also, most cereals come with a ton of added sugar. A low protein breakfast can easily make you hungry and ravenous just a couple hours later. For sustained energy and concentration, a combination of both protein and fat along with a whole grain or a piece of fruit can help slow the blood sugar rise and mellow the blood sugar drop after your meal.

Research studies have found that a high protein breakfast better curbs hunger than a high carbohydrate breakfast by reducing hunger hormones after the meal and slowing stomach emptying. Furthermore, a recent study on overweight teens, found that a high protein breakfast which contained 35g of protein, prevented body fat gain and stabilized blood sugar levels among teens who would normally skip breakfast.

Say NO to These Common Breakfast Meals

Instant Oatmeal Packets or Quick Oats: Usually instant oatmeal packets are sweetened with added sugar. Plus, the quick oats have been refined to have less fiber, which allows them to cook quickly. Without the added fiber they will quickly spike your blood sugar, especially if they are made with water and topped with added brown sugar and raisins. Instead, opt for old fashioned rolled oats or steel cut oats topped with a handful of nuts and Greek yogurt.
Cereal or Granola with Less Than 1 to 2g of Fiber per 10g of Carbohydrates: Many breakfast cereals have been highly processed and sweetened. This makes the cereal very easy to digest and quickly spikes blood sugars. Choose one that is less processed and contains adequate fiber. I like Blue Heron Bakery Granola, which is sweetened only with dates.
Toast with Butter and Jam: One simple swap can make this a better start to the day. In place of the butter and jam, top whole wheat bread with natural almond or peanut butter.
Just Fruit: Fruit is a healthy whole food. However, when eaten without adequate protein it can quickly spike blood sugars. For a better alternative pair fruit with a handful of nuts or a scoop of nut butter.
Flavored Low Fat Yogurts: Dairy products such as regular yogurt and milk contain natural milk sugars. If choosing a low fat, sweetened dairy product, blood sugars will spike and crash. Plus, if you pair these with fruit, then it is a double whammy. Instead choose whole fat plain yogurts to increase satiety and stabilize blood sugars. An even better option would be plain Greek yogurt, which is naturally higher in protein and lower in sugar than regular yogurt.
Sweetened Coffee Drink: Skipping breakfast and instead drinking a flavored sweetened coffee beverage will do you more harm than good if wanting to maintain focus and energy. If unable to make time for a substantial breakfast, order a coffee with a little splash of half and half and buy a few hardboiled eggs.
Granola Bar: Granola bars are often high in easy to digest carbohydrates and low in fiber, protein, and fat. Instead opt for a new “crunchy” Lara Bar or an RX Bar for more stable energy and satiety.

Say YES to These Balanced Breakfast Meals

Granola with Yogurt and Berries

INGREDIENTS: ½ cup Blue Heron Bakery Granola + 1 cup Nancy’s Full Fat Plain Yogurt + ½ cup blackberries

DIRECTIONS: Place the yogurt in a bowl and top with granola and berries.

Overnight Oats

INGREDIENTS: ½ cup old fashioned oats + 1 tablespoon ground flaxseeds or chia seeds + 1 scoop protein powder + 1/3 cup plain Greek yogurt + 1 cup of milk/nut milk + 1 tablespoon maple syrup + pinch of salt + ½ cup frozen berries or diced fruit

DIRECTIONS: Combine all the ingredients except the fruit in a 16-ounce mason jar, put on lid, and shake vigorously until all the ingredients are fully combined. Top with fruit, put on lid, and refrigerate overnight.

Avocado & Egg Toast

INGREDIENTS: 1 toasted hearty slice of whole grain Bread Farm Bread + ½ avocado + 1 olive oil fried egg + optional sliced tomato

DIRECTIONS: Spread the avocado on the toasted bread, layer with tomato slices and a pinch sea salt. Top with fried egg.

Grab & Go

INGREDIENTS: 1 hardboiled egg + ¼ cup of trail mix + 1 piece of fruit

Simple Fruit & Veggie Smoothie

INGREDIENTS: 1 scoop protein power + 1 medium banana + handful spinach/kale + 1 tablespoon ground flaxseed + 1 cup milk/nut milk + 1 tablespoon nut butter + ice cubes

DIRECTIONS: Blend all the ingredients together until smooth. Add optional squeeze of lemon juice for added zest.

Quinoa Egg Breakfast Cup

INGREDIENTS: 2 eggs + handful spinach (or any leftover dinner veggie) + ½ cup cooked quinoa + sprinkle feta cheese + salt and pepper

DIRECTIONS: Oil a mug or bowl with olive oil or butter. Whisk the eggs. Season with salt and pepper. Stir in the remaining ingredients until combined. Transfer to the oiled mug/bowl and microwave on high for 1-2 minutes or until cooked through.

Hearty Mug Breakfast Burrito

INGREDIENTS: 9-inch whole wheat flour tortilla + 2 eggs + salsa + onion + canned beans + cheese

DIRECTIONS: Press the whole-wheat flour tortilla into a large mug. Crack in your eggs and whisk with a fork while being careful not to tear the tortilla. Stir in some salsa, a little chopped onion, a couple tablespoons canned beans and a sprinkle of cheese as desired. Cook on high in the microwave for 1-2 minutes. Top with optional avocado and hot sauce.

Balanced Dinner Leftovers

Leftovers are not just for lunch or dinner. They are great especially when you are having a hectic morning. Just make sure there is a protein (seafood, meats, beans, legumes, tofu or tempeh, etc.), a whole grain starch (potatoes, brown rice, quinoa, etc.), and veggies.

Ask the Nutritionist

Ask the Nutritionist: Mango a Mango

by Selva Wohlgemuth, Co-op News contributor

May 2017

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: I am trying to find creative ways to use mango. Can you please give me your best nutrition tips and recipe inspiration?

Mangoes Are Very Versatile

Besides being super tasty, mangoes are a source of the antioxidant-rich vitamins C and A, as well as folate and potassium. One cup of diced mango provides 100 percent of your daily vitamin C and 35 percent of your daily vitamin A needs. Plus, if you find ripe mangoes in your grocery store there are more ways than one to eat them. Mangoes are a great way to sweeten a recipe without using sugar due to their creamy flesh that is easily blended, sliced, or diced into a wide variety of recipes. You can find mangoes used in everything from salsa, to dressings, to desserts.

Hunting for the Perfect Mango

Before you go hunting for the perfect mango, you must first know how you want to use the mango. There are two types you generally find in the grocery store, manila and ataulfo. The manila is larger in size, and both yellow-orange and green in color. The flesh is firm, lightly sweet and tart, and juicy. However, if they are too ripe their fibers can easily get stuck in your teeth. They have a large pit, but provide a lot of fruit flesh for larger recipes. Manila are the best for immediate snacking, dicing into salsas, or slicing into salads, as they tend to be more resistant to bruising. For summer snacking, simply cut the manila mango on either side of the seed and cut the “cheeks” into slices. Eat these like you would a melon.

The ataulfo on the other hand is much smaller in size, more delicate and softer to the touch, and generally a golden yellow color. They are like nature’s sugar packet. The flesh is very creamy, tender, and mostly free of fibers. This mango is great when blended or pureed to naturally sweeten desserts, dressings, or smoothies. If you find a more firm ataulfo it can also be used in salads or salsas. I personally love a small slice of ataulfo mango in fresh rolls or simply paired with ripe avocado slices for a transcending tropical dessert.

However, mangoes may not be for everyone due to their high fructose content. Some individuals have either a genetic or conditional fructose intolerance which may lead to GI distress if consumed in large amounts. If you are struggling with a fructose intolerance, or are currently following a low FODMAP diet, then mangoes are best avoided or enjoyed in small amounts. Replace mango with other tropical favorites like pineapple or papaya.

My Favorite Ways to Use Mango

Dice up into a salsa
Blend into a dressing
Whip up with Greek yogurt
Roll up in fresh rolls
Pair with avocado
Cut up like a melon
Throw into a salad
Blitz into a smoothie
Drizzle with lime juice and coconut milk
Stir into chia pudding
Heat up with a pinch of cayenne
Freeze into popsicles

A Recipe Suggestion

See Selva's recipe for Chipotle Spiced Mango Pico de Gallo.

Ask the Nutritionist

Ask the Nutritionist: Healthy New Year

by Selva Wohlgemuth, Co-op News contributor

January 2017

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: What is your top recommendation for a healthy start in the New Year?

Dear Member: The short answer is to change your weekday routine into a healthy routine! Make every workday count!

Many of us spend most of our working hours sitting and typing. In addition, work environments can greatly impede the ability to make easy healthy choices. Therefore, it is important to become an advocate for your own health. This perspective alone can greatly enhance wellness throughout the workday.

Planning in advance can be the biggest first step towards an enhanced daily work routine. Many people may get breakfast on the go (or skip it completely), eat lunch out, and snack on processed goodies between meals. These eating habits can be positively changed by following seven tips towards workday wellness.

Always Take Time to Eat a Balanced Breakfast

Eating breakfast in the morning can help your mind and body stay fit and fueled throughout the day. Skipping breakfast entirely or grabbing a coffee and a muffin can cause your blood sugar to roller coaster and your energy level to wane. Adding protein to your morning meal can balance blood sugar levels and stabilize appetite. Some meal ideas include:

Two-egg veggie scramble with corn tortillas and refried beans
Apple and two tablespoons peanut butter
Steel-cut oats with chopped almonds, ground flaxseed, berries, and plain Greek yogurt
Chia seed pudding with coconut milk and bananas
Whole-wheat toast topped with avocado, soft boiled eggs, sliced tomato, salt and pepper
Dinner leftovers!

Arm Yourself with Healthy Snacks

When hunger strikes between meals, it is best to be prepared. Stocking healthy snacks at work, whether in the staff refrigerator or in your drawer, can set you up for success. Bring a bag of fresh cut veggies and hummus, whole fruit, nuts, or seeds for easy eating.

Know All Your Ingredients

Although the best option is to bring lunch from home, it can be difficult to always be prepared. Therefore, create a list of restaurants or grocery stores nearby that offer whole food choices. If you can identify every ingredient in your meal, then you are in the clear! Plus you get the benefit of walking back and forth.

Build the Perfect Work Lunch

A good starting point is to make sure you have all your macronutrients covered in your meal: complex carbohydrate, protein, and fat … and of course plenty of veggies. An easy rule to live by is 2 cups non-starchy veggies (variety is best), 1/2 to 1 cup whole grains/starchy veggies, 3 ounces of lean protein (fish, eggs, tempeh, legumes, chicken, etc.), and tasty fat-rich toppings (1 tablespoon extra-virgin olive oil, 1/2 avocado, or 1/4 cup nuts and seeds). This combo will help keep you full and fueled until dinner.

Bring a Water Bottle And Put It in Plain Sight

Staying adequately hydrated is key in monitoring appetite and staying focused. Keeping a water bottle on your desk can be an effective gentle reminder to drink throughout the day. Aim for 9 to 13 cups of fluid per day.

Keep Moving

Adding 5-to-15-minute movement breaks into your day can help support circulation, reduce stress, and help regain focus. Try to break every one to two hours to stretch and move your legs. Great ways to add movement into your day include:

Cut your lunch in half: eat the first half and walk the second
Walk to your favorite lunch location
Walk up and down a few flight of stairs
Stretch at your desk.

Create a Spirit of Wellness

Sometimes the work environment is the most difficult aspect to change. Being an advocate for workday wellness can be challenging but may also inspire others to join. Even making simple changes in your day-to-day work routine can positively impact those around you.

A Recipe Suggestion

In the spirit of making lunches easy, quick, and tasty, I have a delicious recipe for you—Tuscan Bean & Pasta Salad. It meets the guidelines for building the perfect work lunch, and it is vegan and gluten-free to boot. You can even bring this to a work potluck because it keeps fresh like a charm.

Ask the Nutritionist

Easy Slow-Cooker Bone Broth

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

bone broth slow cooker ingredients chicken parsley carrot onion

Selva's recipe for bone broth is rich in collagen and provides an easy-to-absorb protein source.

Makes ~4 quarts

INGREDIENTS

2 pounds grass-fed beef/lamb bones (or pastured chicken carcass)*
1 bay leaf
1 large yellow onion, cut in half (skin on)
1 whole clove
2 carrots, cut into quarters
1/2 small celeriac root, cut in half
1/3 bunch parsley
2 cloves garlic, peeled
5 whole peppercorns
1 tablespoon apple cider vinegar

*Find grass-fed beef marrow bones, labeled as Soup or Doggie Bones, or 2.5-pound bags of chicken bones from local vendor Osprey Hill Farm in the meat freezer. We also sell chicken necks, wings, drumsticks, and whole chickens (just roast and strip the meat off the carcass).

METHOD

Preheat oven to 400 F. Place bones on a baking sheet and roast for 45 minutes to 1 hour, turning every 20 to 30 minutes until browned.
Add roasted beef bones and juices to the slow cooker. Pierce bay leaf to onion half with clove. Add all veggies, remaining spices, and vinegar to bones. Fill with enough cold fresh water to cover bones. Program slow cooker to cook on low for 8 to 10 hours. Fill with more water to cover bones and continue to cook on low for longer than 10 hours if a stronger more medicinal bone broth is desired (at least 24 hours is recommended).
When broth is ready, remove large veggie chunks and bones. Pour remaining liquid into large glass jars and cool to keep it from souring. Once cooled, you may remove as much of the fat layer as desired. The remaining broth can be thinned with water if necessary. This broth keeps for 1 week in the refrigerator or you can freeze in ice cube trays for later use. Season with sea salt and fresh herbs (minced rosemary, thyme, and oregano) if used as a hot beverage.

Note: Alternatively, after cooking for 24 hours and then removing the veggies, you can continue to keep broth and bones in the slow cooker, replenishing with enough fresh water to keep bones covered. Reheat in slow cooker on low heat for 4 to 5 hours each time fresh water is added. Allow to cool and refrigerate unused portion. Process may be repeated for about 7 days, then discard.

More info about Bone Broth

Learn more about the health benefits of bone broth in Selva's Ask the Nutritionist column.

Dear Nutritionist: Bone Broth

by Selva Wohlgemuth, Co-op News contributor

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: I have heard a lot about bone broth. Is it really that much better than regular soup stock?

Dear Member: Although there is little scientific evidence to support the health benefits of bone broth, it does not discredit hundreds of years of tradition. What bone broth provides in nutritional quality far outweighs any regular packaged chicken or beef broth found in stores today. It is rich in collagen and an easy-to-absorb protein source, that along with adequate vitamin C, supports joint health and skin, hair, and nail growth. Also, the minerals and vitamins leached from the bones and veggies into the broth makes this an easy to digest and nourishing food, especially during times of heightened stress.

Per the USDA Nutrient Database, one cup of homemade chicken bone broth contains about 90 calories, 6g of protein, 3g of fat, 9g of carbohydrates and some minerals including calcium, iron, magnesium, potassium, zinc, and sodium.

If someone cannot tolerate solid foods or is feeling under the weather, nauseous, and fatigued, broth can be very soothing and light enough for the digestive track to manage. However, even if you are not feeling sick, bone broth adds a lot of flavor and nutrition to simple soups and stews.

To make a delicious bone broth, all you need is time—not only for flavor, but also for heightening the medicinal quality of the broth. The longer the bones simmer, the more minerals are transferred to the broth, and the more nutrient dense the broth becomes. If you add a few staple vegetables, the nutritional value increases even further. Even a novice cook can make an excellent broth if the traditional methods are followed.

How to use bone broth? Sip between meals for a savory protein rich beverage, add into soups for heightened flavor and nutrition, mix into sauces or gravies, braise veggies or meats in broth, or freeze for later use.

Are you vegan or vegetarian? Making a slow simmered veggie broth can be just as nourishing. However, you may want to add additional veggies such as leeks, tomatoes, and mushrooms for added flavor, and olive oil to absorb the fat soluble vitamins. Just keep in mind that the protein content will be much lower and you may want to add beans to your final veggie soup.

See Selva's recipe for Easy Slow-Cooker Bone Broth.

Note: If making bone broth at home seems like too much work, the Co-op offers a variety of packaged collagen-rich bone broths from Kettle & Fire and Pacific Foods, and frozen chicken and beef broth by Bonafide Provisions.

Ask the Nutritionist

Dear Nutritionist: Caramelize Your Veggies

by Lisa Samuel, Co-op News contributor

dear nutritionist, lisa samuel, nutrition, registered dietitian, nutrition advice

Lisa Samuel, Registered Dietitian and Nutritionist

Dear Nutritionist: I know vegetables are good for me, but I don’t really like them. Do you have any tips for making them delicious?

Dear Member: I get this question so often! One of the simplest tricks to making vegetables more delicious to a picky eater is to roast them. Roasting brings out the natural sugars in the vegetables, caramelizing them and making them taste sweeter. And you can roast all kinds of veggies: cauliflower, broccoli, asparagus, zucchini, mushrooms, kale … the options are endless. In general, just coat them with olive oil and sprinkle with salt and any herbs or spices you like. Roast in a 425°F to 450°F oven until the vegetables are caramelized.

See Lisa's recipe for Whole Roasted Cauliflower and Tahini Sauce.

by Selva Wohlgemuth, Co-op News contributor

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More info about Bone Broth

by Selva Wohlgemuth, Co-op News contributor

Ask the Nutritionist

by Lisa Samuel, Co-op News contributor

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