healthy Archives - Community Food Co-op

Allergen-Friendly Oatmeal Cookies — Four Ways!

As the summer heat wanes and the cool mornings return, school is back in action. Parents are busy packing lunches and offering after-school snacks. With so many snack items on the market, it’s hard to pick good, affordable choices. If you throw common food sensitivities into the mix, then there really aren’t many options available. So what is a parent to do? I have a solution!

If cost is not of concern then these are some good choices. All of the below are free of the top four allergens (gluten, dairy, eggs, and nuts), and contain quality ingredients:

Four seedy coconut cookies sit on a plate next to some school supplies.

1) GoMacro Kids Oatmeal Chocolate Chip Cookie

2) DINO Bars

3) Cerebelly Bars

4) New Primal Snack Mates Meat Sticks

5) Chomps Meat Stick

However, as a mother and registered dietitian, I love to take on recipe challenges. Can I make an easy, simple, and allergen-friendly baked treat that even my preschooler approves of? Yes!

So here it is. A little oatmeal cookie, low in added sugar, made with simple ingredients, and best of all, super adaptable.

These cookies make a great addition to a balanced lunch or along with some additional protein (hummus, yogurt, cheese, meat stick) for a balanced snack. Store in an airtight container in the fridge for about five days. The cookies do tend to soften over time. To freshen up, simply toast in the toaster for a few minutes. These oatmeal cookies also freeze well in case you want to double or triple the recipe.

To show you how adaptable this recipe is, I have created a base recipe with four different options. I tried to keep the base recipe as simple as possible. However, a few more options are:

Add a tablespoon of nut or seed butter for a little extra protein and fat.
Swap out the regular sugar for coconut sugar.
Drizzle with a homemade yogurt icing for an extra special finish.

Every batch makes about 10 mini cookies. Our favorite one is the Seedy Coconut!

DRY INGREDIENTS

1 cup gluten-free organic quick oats

2 tablespoons ground flaxseed

2 tablespoons sugar

1 teaspoon aluminum-free baking powder

¼ teaspoon Redmond’s sea salt

WET INGREDIENTS

1 small banana (greenish preferred), mashed (~1/3 cup)

3 tablespoons non-dairy milk of choice (omit for the Spiced Apple version)

½ teaspoon vanilla extract

DIRECTIONS

Mix together the dry ingredients in a bowl and mix together the wet ingredients in another, larger bowl. Greenish bananas are preferred in the wet ingredients because they act more like an additional starch or binder, and provide less of a banana flavor to the cookie which allows the other ingredients to shine. Transfer the dry ingredients into the wet ingredients and stir until combined. The dough shouldn't be too wet. Turn the oven on to 375 degrees Fahrenheit and place the dough into the freezer while the oven heats up to temp. This will make it easier to scoop out the batter. Meanwhile, line a baking sheet with parchment paper.

When the oven is preheated, scoop out the dough to make 10 evenly sized cookies. We used a tablespoon cookie scoop. Press the cookies a little with a spoon or with your hand to make a more uniform “cookie” shape. Bake for 15-17 minutes. Then remove them from the oven and let them cool before handling.

VERSION ONE: Chocolate Chip

Add 2 tablespoons of chopped semi-sweet chocolate chips to the dry ingredients. Alternatively you can use mini chips to avoid chopping. Allergen caution: some semi-sweet chocolate chip brands contain added milk - so just double check!

VERSION TWO: Seedy Coconut

Add 2 tablespoons of hemp seeds (or finely chopped pumpkin seeds) and 2 tablespoons of finely-shredded, unsweetened dried coconut to the dry mixture.

VERSION THREE: Carrot Cake

Finely grate ¼ cup of carrots (the finer, the better) and add them to the wet ingredients. Add ½ teaspoon pumpkin pie spice and 1 tablespoon chopped raisins to the dry ingredients.

VERSION FOUR: Spiced Apple

Finely grate ½ of a medium apple. There will be a lot of apple juice. This will replace your 3 tablespoons of milk from the base recipe. Stir into the wet ingredients. Add ½ teaspoon of cinnamon and 1 tablespoon of finely-chopped dried apples or dried cranberries to the dry mixture.

How To Make the Easy Yogurt Icing:

Mix together 2 tablespoons of plain Greek yogurt or another thick, non-dairy yogurt together with ¼ cup powdered sugar until smooth. Spoon into a zip-close bag, cut off a small corner, and drizzle over the cookies.

Enjoy!

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.

Immunity Tips for Back to School

It’s that time of year when students fill their backpacks with textbooks, notebooks, pens, and pencils as schools once again re-open for the fall. Although a fresh new school year can be full of promise and possibility, it can also bring the not-so-fun season of colds, stomach bugs, and flus.

Below are some simple strategies to support a healthy immune system, keeping the bugs and viruses at bay.

Eat the Rainbow:

Eating a variety of vegetables, fruits, herbs and fungi can help provide the vitamin, minerals, and nutrients necessary to support an optimally functioning immune system. An easy way to approach healthy eating is to think about eating the rainbow; eating vegetables and fruits from across the color spectrum ensures you get enough of the antioxidants, phytonutrients, and anti-inflammatory components that these foods have to offer.

Lean into those leafy greens, blueberries, apples, carrots, peppers, squashes, and garlic to not only make your plate more colorful, but more nutritious as well.

Simply Eat!

One important aspect of diet that often gets overlooked in conversations on food and immunity is eating enough calories and protein in order to power your immune system. Fighting off viruses and bugs takes effort, and your body needs enough fuel to combat these invaders effectively. Making sure that you are eating enough throughout the day is essential for immune health during cold and flu season.

Getting adequate protein is also essential. Protein provides the necessary building blocks for the immune system, it helps in recovery from illnesses, and is required for antibody production. I often recommend folks have snacks handy for between meals that pair a protein with a carbohydrate, such as hummus and crackers or sliced apples and nut butter.

Spice it Up:

Herbs and spices not only help to flavor food, they also are often rich in antiviral, antibacterial, anti-inflammatory, and antioxidant components. Some superheroes of the spice and herb world include:

- Garlic: With antiviral and antibacterial properties, garlic is a dynamo when it comes to staving off illness. To activate the enzyme that releases garlic’s immune boosting components, let the garlic rest after cutting or crushing for about 15 minutes before cooking.

- Turmeric: Not only does turmeric enhance the flavor of many dishes, it also is a powerful anti-inflammatory and antioxidant.

- Thyme: This versatile herb is both antibacterial and antispasmodic. Add it liberally to soups and other dishes to help fight off colds and coughs. The volatile oils (the smelly bits) are most potent and can be inhaled via a strong tea or add the leaves to a hot bath.

Various mushrooms laid out on a blue background.

Munch on Mushrooms:

Mushrooms contain polysaccharides called beta-glucans which act as immunomodulators, meaning they help to balance the immune system, encouraging it to activate when sick and to calm down when overstimulated. All edible mushrooms carry some medicinal benefit when they are cooked — allowing them to be properly absorbed by the digestive tract. Common powerhouses of the medicinal mushroom world include shiitake, lion’s mane, maitake, reishi, and turkey tail (the latter two more easily taken via tincture, powder or capsule).

Feed Your Microbiome:

Cultivating a healthy, diverse, and balanced community of microbes in the gut is an essential component of immunity. Like mushrooms, they are essential for regulating a healthy, well-balanced immune system. When these microbes aren’t at healthy levels or diverse enough, then they can cause immune dysregulation and exacerbate autoimmune issues. You can encourage a healthy microbiome by feeding it foods high in fiber (vegetables, chia seeds, whole grains) and fermented foods such as kimchi, miso, kefir, and kombucha. For further support, probiotics can also be helpful in boosting healthy bacterial populations in the gut.

Fermented kimchi on a plate with chopsticks.

Extra Vitamins:

For an extra boost during cold and flu season, specific vitamins and minerals can be a great addition to your immunity arsenal.

- Vitamin D: Vitamin D helps your immune system recognize and eliminate pathogens quickly while also preventing an excessive response that could be damaging to the body. Unfortunately, if you live year-round in the Pacific Northwest it can be difficult to get adequate vitamin D from sun exposure. Supplementation with D3 can help ensure you obtain adequate levels for healthy immune function. Consult your health care provider for appropriate dosing as it is important to avoid dosing too high as this can cause serious health effects.

- Zinc: Zinc is necessary for the production and proliferation of immune cells. It also can have direct antiviral activity on rhinoviruses and have been shown to decrease the severity and duration of cold symptoms. Foods that are high in zinc include pumpkin seeds, oysters, beef, turkey, Swiss chard, oats, and mustard greens. Supplementation is also an option but be sure to take it with food as zinc can cause nausea on an empty stomach.

- Selenium: Selenium plays an important role as an antioxidant, ensuring the body rids itself of the free radicals that the immune system uses to kill off invaders after those free radicals have done their job. This helps prevent damage to healthy human cells during and after an illness. Brazil nuts have high amounts of selenium and just three per day provide supplement level doses.

By Kelley Garrison, ND

Dr. Garrison is a licensed naturopath at Northwest Life Medicine Clinic who specializes in stress and stress-related conditions such as anxiety, panic disorder, and irritable bowel syndrome. She enjoys working with patients to find the root cause of their symptoms and helps them cultivate the resources needed to feel healthy and resilient. You can find her at nwlifemedicine.com.

Spring Asparagus Salad

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

asparagus salad with hard-boiled eggs and onions in bowl next to egg shells

Every spring the appearance of fresh, seasonal asparagus coincides with the popularity of eggs during the Easter season. These two seasonal favorites combine in this delicious vegetarian recipe.

Spring Asparagus Salad

Makes 2–4 servings (serve as an entree or a side)

INGREDIENTS

For the Olive Oil Vinaigrette:

1 1/2 tablespoons extra virgin olive oil
1 tablespoon apple cider vinegar
1 teaspoon honey
1/4 teaspoon sea salt
1/4 medium red onion, thinly sliced

For the Salad:

2 pasture-raised fresh eggs
1 bunch asparagus
fresh cilantro or parsley, chopped
2 lettuce leaves (garnish)

METHOD

Mix together the olive oil, vinegar, honey, and sea salt until the salt is dissolved.
Add the thinly sliced red onion and mix well. Allow the onions to marinate in the
dressing for about 15 minutes.
Meanwhile, fill a small saucepan with fresh water and bring to a boil. Gently pierce the “butt” ends of the egg with a push pin or small needle. You want to make sure not to push in too far, just enough to pierce a hole in the shell. Gently add the eggs to the boiling water and reduce the heat to medium. Allow the eggs to simmer uncovered for 10 minutes. Once the 10 minutes are up, quickly rinse the eggs under cold water and set aside on a dry towel to cool further.
While the eggs are boiling, place a steamer basket into a large pot and fill with water just so the water is under the basket. Gently bend each asparagus spear at the bottom end until it naturally snaps. Discard the ends in the compost or save for a future asparagus soup. Place the asparagus into the steamer basket, cover the pot, and bring the water to a boil. Cook for about 3–5 minutes or until the asparagus is bright green and tender. Be careful not to overcook the asparagus, otherwise it will turn green-brown. Once the asparagus has reached optimal color and tenderness, quickly rinse the asparagus in cold, running water for about 30 seconds to stop the cooking process.
Salad Assembly: Place the lettuce leaves in a serving dish and top with steamed asparagus. Evenly pour the vinaigrette with the marinated onions over the asparagus and top with the sliced hard-boiled eggs. Sprinkle the eggs with chopped cilantro or parsley, freshly ground pepper, and a bit of sea salt. Serve immediately.

Current Health Studies on Eggs

See Selva's story from the April 2017 issue of the Co-op News to learn about the current dietary recommendations regarding egg consumption.

Asparagus and Bell Pepper Quiche

by Renee Russel

asparagus bell pepper quiche with tomatoes

The fresh taste of asparagus shines in this irresistible quiche!

Total Time: 40 minutes
Servings: 4-6 slices

INGREDIENTS

Filling

1/2 pound asparagus, trimmed and cut into 1-inch pieces
1/3 cup red pepper, diced
1/2 cup shredded cheddar cheese
1 pre-made 9-inch pie crust

Quiche

6 eggs
2 cups half and half
1 teaspoon ground black pepper
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
1/4 teaspoon dried thyme

METHOD

Preheat oven to 325°F.
Bring a small pot of salted water to a boil, and gently steam or blanch the asparagus and peppers
until al dente, roughly 3 minutes. Drain and cool.
In a medium-sized bowl, combine the cooked vegetables and cheese. Mix well and scoop the filling
into the pie shell.
Crack the eggs and add them to the bowl. Beat them slightly, then whisk in the half and half and spices.
Pour the mixture into the pie shell, over the vegetable filling.
Bake on a center rack in the preheated oven until completely set.

Recipe by Renee Russel for Welcome to the Table. Reprinted by permission from WelcometotheTable.coop. Find more recipes and information about your food and where it comes from at www.welcometothetable.coop.

Nutritional Information

674 calories, 51 g. fat, 62 mg. cholesterol, 836 mg. sodium, 44 g. carbohydrate, 9 g. fiber, 17 g. protein

Maple-Ginger Tummy Tonic

by Josh and Tomo Kramer of Apple State Vinegar

A delicious warming tonic to support digestive health.

Health starts in the gut—it’s important to have a balance of good bacteria so we can properly digest our food and absorb the nutrients we need to do all the things we love. But often, a combination of factors can leave our gut less than happy. We feel bloated, sluggish, tired, and it can affect other parts of our body, too. That’s where our raw apple cider vinegar comes in! This yummy drink combines the digestive power of apple cider vinegar with vibrant ginger, sweet maple, and just a little kick of pepper. Sit back, sip, and enjoy some stomach ease (plus
delicious flavors!).

Maple-Ginger Tummy Tonic

makes one big mug of warm alcohol-free mocktail

INGREDIENTS

2 cups water
2 inches peeled crushed ginger
2 tablespoons Apple State Vinegar
2 teaspoons maple syrup
pinch of pepper (you can use black pepper, cayenne, or any semi-spicy pepper)

METHOD

Bring water and ginger to a rolling boil on a stovetop, then simmer for 5 minutes.
Strain the mixture, pouring the ginger-water into your favorite mug.
Add vinegar, maple syrup, and pepper. Stir and enjoy!

Note: We love ginger as a base for this tonic, but any whole spice can work well. Feel free to substitute turmeric root, a cinnamon stick, or any of your other favorites.

Learn More

Learn more about this local business, the health benefits of raw vinegar, and find more recipes at Apple State Vinegar's website, Instagram, and Facebook.

Read our profile of Apple State Vinegar and it's sister business, Shrub Farm, at Local Vendor Profile: Shrub Farm.

Ask the Nutritionist: Mango a Mango

by Selva Wohlgemuth, Co-op News contributor

May 2017

Selva Wohlgemuth, meal planning instructor

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

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.

Ask the Nutritionist: Good Eggs and Bad

by Selva Wohlgemuth, Co-op News contributor

April 2017

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: Although I love the taste of eggs, I try to avoid eggs because heart disease runs in my family. Are eggs safe to eat or should I limit them entirely?

With spring in the air and Easter around the corner, eggs are making their appearance on the table in more ways than just a breakfast scramble. Although eggs are a very nutrient-dense food including protein, cholesterol, choline, and vitamin A, previous dietary recommendations for the public encouraged limited consumption of eggs to reduce the risk of heart disease. Today, new research has found the opposite (1).

Epidemiological studies have suggested that a diet high in eggs, more than six eggs per week, can be safe for the general public.

Epidemiological studies (research studies that follow humans over multiple years) have suggested that a diet high in eggs, more than six eggs per week, can be safe for the general public. Results from a Framingham study found no association between the amount of eggs consumed and heart disease. Furthermore, cholesterol levels were not affected by diets either low (1 egg per week) or high in egg consumption. Many other large-scale epidemiological studies support the above findings as well (1).

cholesterol levels were not affected by diets either low or high in egg consumption

Additional findings from multiple well-controlled studies that followed high-risk populations (those with a high risk of developing heart disease, already have heart disease, or with type 2 diabetes) found that eating 2 to 4 eggs per day for 4 to 8 weeks had little to no effect on total and LDL cholesterol. Some even noted a beneficial increase in HDL cholesterol, otherwise known as good cholesterol (1).

More recently, two studies published earlier this year found that eating 2 to 3 eggs per day for 2 to 4 weeks improved satiety more than oatmeal by reducing the hunger hormone ghrelin, and improved lab markers for heart disease (2,3). They also found a decrease in LDL cholesterol (bad cholesterol) and an increase in HDL cholesterol and choline.

Choline is a very important nutrient for brain, heart, and liver health; fertility and pregnancy; and reducing inflammation. Interestingly, only approximately 11 percent of Americans are meeting their daily requirements of choline and as many as 50 percent have genetic variances which makes it necessary to consume even more than the average recommended amounts of choline (4,5). Eggs are the most concentrated source of choline in the American diet, providing about 150mg per egg. The most concentrated source of choline is liver, providing 350mg per 3-ounce serving.

However, when the epidemiological studies looked at subgroups of the population, a positive association between high egg consumption and development of type 2 diabetes was seen. For example, in the Physician’s Health Study, men and women who ate seven or more eggs per week had a 58 percent and 77 percent (respectively) higher risk of developing type 2 diabetes (6). Other studies found similar results (7).

Before deciding how many eggs are safe to eat, one must first look at the big picture. Did the individuals with high egg consumption possibly eat less fruits and vegetables than those with lower egg consumption? Did they eat less whole grains and beans? Did they exercise daily? Did they smoke? Although all these factors affect the risk of developing type 2 diabetes, most epidemiological studies do not or cannot control for all of these factors (7). Interestingly, in the Physician’s Health Study, the men with high egg consumption did exercise less and smoked more than those with lower egg consumption (1). So, was it the eggs that promoted the development of diabetes or rather the other poor lifestyle choices? I would think the latter.

The key to health is to eat a variety of whole foods that are minimally processed.

Therefore, based on the current research, eating eggs regularly can be safe and may even provide additional heart benefits. Just keep in mind that if you only eat eggs you may be pushing out another food item that also provides health benefits. The key to health is to eat a variety of whole foods that are minimally processed, including fruits and vegetables, whole grains, beans, nuts and seeds, and quality meats and fats. Eggs fit into that picture, especially those that are pasture-raised, which naturally contain higher concentrations of the potent antioxidants vitamins A and E than their conventional counterparts. And finally, for even more heart health benefits, enjoy daily exercise.

Find a comprehensive list of all the links included in this story below.

Ask the Nutritionist

A Recipe Suggestion

See Selva's Spring Asparagus Salad recipe for a tasty, seasonal egg dish that can be served as either an entrée or as a side salad.

Resources

This is a comprehensive list of all the references from the above story.

1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586539/#B39-nutrients-07-05344
2) https://www.ncbi.nlm.nih.gov/pubmed/28146063
3) https://www.ncbi.nlm.nih.gov/pubmed/28091798
4) https://www.tandfonline.com/doi/full/10.1080/07315724.2015.1080127
5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782876
6) https://www.ncbi.nlm.nih.gov/pubmed/18400720
7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3969252

Ask the Nutritionist: Low FODMAP

by Selva Wohlgemuth, Co-op News contributor

November, 2016

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear nutritionist: I have been diagnosed with IBS and struggle with severe GI symptoms after almost anything I eat. It greatly impacts my quality of life and my relationship with food. Is there a diet you would recommend I try to help alleviate some of the distressful symptoms I am experiencing?

Dear Member: Digestive distress (including gas, bloating, constipation, frequent stools, etc.) is a common struggle for many individuals. IBS (Irritable Bowel Syndrome) in particular is the most common gastrointestinal condition seen by general practitioners. Typical suggestions for bowel regularity include: eat plenty of fiber-rich foods, drink adequate water, take a probiotic, and exercise daily. While on the other hand recommendations to reduce frequency include limiting caffeine, high fat foods, and insoluble fiber. Although these are great recommendations for the public, individuals with IBS may not find any relief, and may even experience further exacerbation of symptoms from some of the above suggestions.

Welcome, the Low FODMAP diet! The Low FODMAP is a clinically studied diet, originally developed by a team of researchers and doctors at Monash University in Australia. It was designed to help manage GI symptoms in functional gut disorders like IBS by limiting specific short-chain carbohydrates called FODMAPs. The FODMAP acronym stands for the following:

F—Fermentable

O—Oligosaccharides (prebiotics such as beans/legumes, garlic, onions, leeks, asparagus, inulin, wheat, barley, rye, etc.)

D—Disaccharides (lactose and therefore dairy products rich in lactose such as milk and yogurt)

M—Monosaccharides (fructose found in apples, pears, watermelon, cherries, high fructose corn syrup, honey, etc.)

And

P—Polyols (sugar alcohols such as sorbitol, mannitol, and xylitol as well as avocados, nectarines, peaches, plums, prunes, etc.)

Note: Check out the Monash University website for a comprehensive list of high FODMAP foods.

Why does this diet work?

FODMAPs are poorly absorbed in the small intestine and rapidly fermented by gut bacteria in the colon as fuel, leading to natural gas production. This is a normal process that even provides us with health benefits. However, if too many FODMAPs are not absorbed, gas production increases to a much greater extent in the colon causing severe distention, pain, and discomfort. Furthermore, if the bacteria have migrated up to the small intestine, this fermentation process can lead to even more uncomfortable and painful bloating because the small intestine is not designed to stretch like the colon. Finally, these malabsorbed carbohydrates can also draw water into the small intestine via osmosis causing urgent loose stools.

How do you know if the Low FODMAP diet is for you?

Try it out! Up to 86 percent of individuals with IBS find improvement in their gastrointestinal symptoms. Most will notice positive results within 3 to 7 days on a strict low FODMAP diet. However, this diet is not one for the long term as it can decrease bacterial diversity and be quite restrictive leading to possible nutrient deficiencies. Rather it should be seen as an elimination trial followed strictly for 4 to 6 weeks with an additional 3 to 4 week food challenge. Each individual has a unique FODMAP tolerance and unique total FODMAP load tolerance (the total amount consumed per day before symptoms arise). Therefore, it is recommended to work with a nutritionist or dietitian that specializes in the Low FODMAP diet to help you find your unique modified FODMAP diet. The end goal is to liberalize the diet as much as possible without an increase in symptoms.

Learn more about the efficacy of the Low FODMAP diet.

A Recipe Suggestion

carrots orange purple yellow organic carrots

Try Selva's simple and delicious recipe for Honey Glazed Roasted Carrots that is compatible with a LOW FODMAP diet.

Ask the Nutritionist

Tuscan Bean & Pasta Salad

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Keeps fresh like a charm and it's vegan and gluten free! For the perfect work lunch, place 1 1/2 cups fresh baby spinach in the bottom of your food container and top with the bean and pasta mixture. Then shake the container to combine prior to eating.

INGREDIENTS

For the marinade:

4 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
1 tablespoon apple cider vinegar
3/4 teaspoon Italian seasoning
1 clove garlic, finely minced
2 teaspoons honey
½ teaspoon sea salt
¼ teaspoon ground black pepper

For the salad:

1 16-ounce can garbanzo beans, drained and rinsed
2–3 cups cooked whole-wheat rotini pasta (substitute
with gluten-free bean pasta)
3 tablespoons sundried tomatoes, chopped
1 cup finely diced zucchini (1 medium)
¼ cup parsley, finely chopped
¼ cup red onion, finely diced
baby spinach*

METHOD

Mix together the olive oil, lemon juice, vinegar, Italian seasoning, minced garlic, honey, sea salt, and pepper
in a large bowl and set aside.
Cook the pasta according to package instructions.
Drain, rinse under cold water, and drain again.
Add the garbanzo beans, pasta, sundried tomatoes, diced zucchini, parsley, and red onion and mix to combine.
For best flavor allow the bean/pasta mixture to marinate
3 hours or overnight.
Season with additional salt and pepper if desired.
Toss with fresh baby spinach prior to serving.

Get More Tips for a Healthy New Year

Read Selva's January 2017 column and get her recommendations for an easy, healthy weekday routine.

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.

DRY INGREDIENTS

WET INGREDIENTS

DIRECTIONS

VERSION ONE: Chocolate Chip

VERSION TWO: Seedy Coconut

VERSION THREE: Carrot Cake

VERSION FOUR: Spiced Apple

How To Make the Easy Yogurt Icing:

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.

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INGREDIENTS

METHOD

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