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5 Tips to Heighten Wellbeing During the Holidays

holiday table with friends toasting the occasion

Holiday nostalgia is in the air. Everywhere you turn coffee shops highlight sweetened drink specials including pumpkin spice and eggnog lattes. While as the weather becomes gloomier, rainier and cooler, in the home kitchen, more soups, casseroles and roasted vegetables make it to the table. Even receptors on our tongues are heightened during the fall and winter months, further enhancing the flavors of rich comfort foods.

However our busy lives do not stop in the winter and food is in abundance all around us throughout the seasons. With this constant abundance we can often make unhealthy decisions when it comes to holiday gatherings.  Perhaps a new approach can help heighten the wellbeing of this holiday. Following are some great tips to enhance your Thanksgiving experience, which can support your health as well as those you love.

  • Don’t skip breakfast. Not only does this habit enforce overeating later at dinnertime, but your energy will lag throughout the day. Eating a well-balanced breakfast will help keep you satisfied, and less prone to overindulge in appetizers and dinner.
  • Opt for whole food recipes. Utilizing whole foods, in place of packaged or canned ingredients, adds more nutrient density to your meal, while simultaneously reducing added sugars, preservatives, and additives. For example, instead of serving cranberry sauce in a can, try making my quick and healthy raw cranberry relish which is low in sugar and allows all the powerful anti-inflammatory phytonutrients and enzymes to stay intact. See my recipe below.
  • Attempt a new plan of attack. Instead of eating everything that is offered, choose only your favorite dishes, and then make some room for a salad or roasted vegetables. This way you will be more satisfied emotionally, quenching those cravings that have culminated over the last year.
  • Eat mindfully. With each bite of food, chew slowly, savoring the flavors and aromas you have missed all these months. It can take up to 20 minutes for the body to identify fullness cues. Consequently, taking the time to eat your meal will allow you to identify when you are happily full before you reach the point where you need to unbutton your jeans.
  • Catch some fresh air. Instead of cozying up on the couch after dinner, go for a walk with a dear relative or friend. Good conversation is a great way to reconnect with those you have not seen all year. Afterwards you may feel even more satisfied and rejuvenated than before, allowing you to more consciously make a healthy decision when picking out a slice of your favorite dessert.

Raw Cranberry Relish

Did you know most cooked cranberry sauce recipes call for 1-1 1/2 cups of sugar! This recipe calls for only ¼ cup of maple syrup or honey and requires a bit of resting time to enhance the flavors. Therefore, taste it the following morning to see if you really need to add more sweetener. This relish tastes great tossed in salads, in wraps, sandwiches, or along with your Thanksgiving turkey. A little goes a long way!

a wooden bowl full of homemade cranberry relish

INGREDIENTS

12 oz fresh organic cranberries

1 organic orange, juice and zest

1/4 cup maple syrup or honey

1/4 teaspoon sea salt

1 teaspoon grated fresh ginger root

Optional: 1/4 teaspoon red chili flakes (can replace with a little deseeded jalapeño)

DIRECTIONS

Rinse cranberries and strain. Pour onto a clean kitchen towel and pick out any soft cranberries. Add the fresh cranberries into a food processor. Process until finely minced. Be careful not to process it too much because then the relish will become too soggy. Pulse in the orange juice, zest, maple syrup, grated ginger root, and sea salt. If you want to add heat, do so now. Transfer into a glass jar, allow to rest overnight before serving, and store in refrigerator for up to one week.

Makes about 2 cups • Time: ~ 10 minutes

Selva Wohlgemuth, meal planning instructor

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.

Old World Lamb Liver Pâté

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

March 2019
Selva Wohlgemuth, meal planning instructor
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
  1. 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.
  2. 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.
  3. 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.
  4. Meanwhile process the onion mixture until smooth. Then add the liver, half and half, sea salt, allspice, and ground pepper. Process until smooth.
  5. 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, meal planning instructor

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:

  1. Impacts of Gut Bacteria on Human Health and Diseases
  2. The Gut-Brain Axis: The Missing Link in Depression
  3. The Role of Gut Microbiota on Insulin Resistance

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.

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: Fruitphobia

by Selva Wohlgemuth, Co-op News contributor

May 2018
Selva Wohlgemuth, meal planning instructor

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: Now that we are moving toward the summer months, I want your opinion on fruit consumption. Is it true that since fruit is high in sugar we should limit our consumption? And does fruit consumption lead to health conditions?

Fresh seasonal fruit is so delicious! Nothing compares to a freshly picked bright-red local strawberry or, when traveling in Hawaii, a fresh papaya drizzled with lime juice. Especially in the hotter months, cooler water-rich foods like fruit are often more appealing than a hot meal.

FRUITPHOBIA

Unfortunately, with the popularity of low-carbohydrate diets many individuals are fearful of fruit. Many paleo and low-carb diet advocates recommend sticking to only small amounts of low-sugar fruits, like berries, stating that other fruits provide too much unnecessary sugar. I’ve had multiple patients in my practice that are afraid to eat more than one-half cup of berries per day.

I agree that it is important to reduce your intake of added refined sugars like high fructose corn syrup, maple syrup, honey, sugar, and other processed foods. However, this does not immediately place fruit in the same category.

Although fruit contains sugar (glucose and fructose), it is not found in the same concentration as high fructose corn syrup in sodas, pastries, pancake syrups, etc. For example, soda contains a sugar ratio of 60% fructose to 40% glucose. One 20-ounce bottle of Coke contains roughly 36 grams of fructose; compare that to a banana, which contains 7 grams of fructose, or a medium sized apple with 13 grams of fructose. When do you eat seven bananas in one sitting? Never! Plus, that banana comes in a completely different package: rich in fiber and made by nature.

You are not addicted to sugar if you enjoy fruit. Fruits are rich in easy-to-digest carbohydrates, antioxidant-rich vitamins and minerals, gut-healing fiber, and anti-inflammatory polyphenols. Plus, they are easy to throw into a bag and hit the road. If fruit is lacking in your diet, you may be missing out on a lot of health benefits.

BENEFITS OF FRUIT

1. Rich in Polyphenols
Polyphenols are plant compounds that are most concentrated in the outer parts of plants. These chemical compounds have been studied in relation to their potent anti-inflammatory and antioxidant capacities. Each type of polyphenol has different health benefits. Therefore, it is important to consume a variety of unpeeled fruit (unless it’s a melon or banana of course). Polyphenols have been shown to help:

  • Reduce inflammation
  • Prevent cancer, cardiovascular disease, and neurological disorders
  • Fight infections
  • Promote the growth of good gut bacteria.

2. Rich in Soluble Fibers and Prebiotics
Soluble fibers and prebiotic fibers help support the growth of good gut bacteria. When these fibers reach the large intestine, they are fermented by bacteria and produce short-chain fatty acids which help fuel colon cells and prevent colon cancer.

  • Apples, oranges, and bananas are rich in soluble fiber.

3. Rich in Vitamin C
Vitamin C is a nutrient that is very sensitive to heat, light, and air. Therefore, whole fruit becomes an excellent source of vitamin C. It is suggested that the current RDA for vitamin C is too low (75-90mg) and that we should be shooting for at least twice as much from whole foods. Especially if you are under a lot of stress, exercise a lot, or have an inflammatory condition, getting plenty of vitamin C is essential.

  • Excellent sources of vitamin C: kiwis, oranges, papayas, strawberries, and pineapples.

4. Easily Digestible Whole Food Carbohydrates for Active People
If you are on the go and active, especially in the summer months, fruit can be a great way to fuel your activity. Generally, your carbohydrate intake increases with activity. If you are unsure what to pack to fuel a mountain bike ride, trail run, or hike, pack some fruit! It comes in its own protective barrier and is easy to eat.

  • Easy fruit to pack: apple, banana, orange, and grapefruit.

5. Helps Digest Protein
Some fruits contain unique enzymes that aid in digesting proteins and help reduce inflammation, support wound healing, and relieve constipation. You can even buy digestive enzymes in supplement stores made with fruit enzymes.

  • Protein digesting fruits: papaya, pineapple, and kiwi.

SOME CONSIDERATIONS

Daily fruit consumption depends on the individual. Some can tolerate more than others due to activity levels and certain health conditions. For example, individuals with a fructose intolerance or severe gut imbalances may not do well with apples, pears, cherries, figs, and mangos. On the other hand, those with metabolic disorders like diabetes and PCOS (polycystic ovarian syndrome) may have to stick to lower-sugar fruit, like kiwi and berries, or pair fruit with protein for better blood-sugar balance. If you have any of these issues it may be best to work with a dietitian to help you find out what fruit and what portion is right for you.

TAKEWAY

Don’t fear fruit! If you are a healthy individual, eating seasonal organic fruit to your liking can provide many health benefits and should not be avoided. I generally recommend 2 servings of fruit per day and adjust the types of fruit based on the individual needs of the patient.

A Recipe Suggestion

bowl of fruit salad

See Selva’s recipe for GLOW Fruit Salad that meets 100% of RDA of vitamin C. 

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: Magnesium

by Selva Wohlgemuth, Co-op News contributor

April 2018
Selva Wohlgemuth, meal planning instructor

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:

  1. not eating enough magnesium-rich foods
  2. lower amounts of magnesium in our soil today than there used to be in the past
  3. 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

vegetarian quinoa salad

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

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: Natural Sweeteners

by Selva Wohlgemuth, Co-op News contributor

November 2017
Selva Wohlgemuth, meal planning instructor

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: What are the best choices when it comes to natural sweeteners?

Reducing your intake of added refined sugars and artificial sweeteners is definitely a good idea when it comes to overall health. Refined sugars are void of micronutrients and a high intake has been linked to many chronic health conditions. Artificial sweeteners have also been implicated with less than desired effects including increased obesity rates, changes in good gut bacteria, and digestive distress. However, when the weather starts to get cooler and we start to enjoy home-baked goods, there are better choices that can provide some unique health benefits and added nutrients.

Stevia, Monk Fruit, and Xylitol

These low- or zero-calorie sugar substitutes can be a great alternative for artificial sweeteners, especially for those monitoring their carbohydrate intake. However, as with everything, they can sometimes seem too good to be true. Stevia, which is an herb, can be found in whole leaf, liquid, and crystal form. The more refined it is, the more chemicals and bleach the product contains. Therefore, it is best to buy raw organic green leaf stevia to avoid bleach, bulking agents, and other chemicals. Monk fruit (also known as lo han guo), is a fruit grown in Southeast Asia. The juice retained after crushing the fruit is 150–200 times sweeter than sugar. Aiming for a minimally refined product reduces exposure to other chemicals. Finally, xylitol, which is derived from birch trees and chemically processed, contains lower amounts of calories per gram when compared to sugar. However, sugar alcohols can cause digestive distress when consumed in large amounts.

Organic Pure Maple Syrup

Sourced straight from the sap of the maple tree with minimal processing, this syrup provides more nutrients than refined sugar. Rich in manganese, riboflavin (B2), zinc, and polyphenols, it is definitely a better sweetener than sugar. It also contains no added coloring agents or artificial flavorings, preservatives, or additives.

Raw Unpasteurized and Unfiltered Honey

Honey is made from the nectar of flowers collected by honeybees. Since ancient times, honey has been used as food and as traditional medicine. Raw unfiltered honey is rich in vitamins, minerals, enzymes, antioxidants, and propolis resins that contain phytonutrients with anti-inflammatory benefits. Pasteurized and filtered honey will not contain the same benefits. Honey should not be given to infants under one year of age as it can be contaminated with Clostridium botulinum spores.

Unsulphured Blackstrap Molasses

This dark liquid is made from three rounds of boiling sugar cane and extracting the sucrose (sugar crystals). It is the darkest and most mineral-dense molasses. Although many sugars have been removed from the syrup, it gets caramelized from the three rounds of heating. Rich in iron, magnesium, potassium, and calcium, this syrup is a very nutrient-dense sweetener. Make sure to choose organic unsulphured blackstrap molasses to avoid added sulfites which many people cannot tolerate.

Dates & Dried Fruit

Adding chopped dried medjool dates or other dried fruit into baked goods can add a sweet flavor while also adding substantial fiber and nutrients. In place of adding more sweetener, try throwing in a handful of your favorite dried fruit. You definitely won’t miss the extra sweetener.

Coconut Sugar & Coconut Nectar

Made from the coconut blossoms of the coconut tree, coconut nectar and coconut sugar are better alternatives when compared to processed sugar. However, the nutrient density is less impressive than that of the other choices mentioned above. On the plus side, it does contain inulin, a dietary fiber that supports the growth of good gut bacteria.

The Bottom Line

If I had to choose my top sweeteners they would be raw unfiltered honey, unsulphured blackstrap molasses, organic pure maple syrup, dried fruit, and monk fruit.

raw unfiltered honey, unsulphured blackstrap molasses, organic pure maple syrup, dried fruit, and monk fruit

However, when choosing to use a sweetener, low calorie or not, it is still best to keep total intake to minimum. A good rule of thumb is to limit added sugars to no more than two tablespoons per day whether it’s from maple syrup, molasses, honey, or monk fruit.

A Recipe Suggestion

naturally sweetened bake goods

See Selva’s recipe for Gluten-free Harvest Muffins that incorporates a few of her recommended natural sweeteners. 
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: Getting Sweaty and Staying Hydrated

by Selva Wohlgemuth, Co-op News contributor

July 2017
Selva Wohlgemuth, meal planning instructor

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: As an outdoor enthusiast, I love to spend many hours on the trails, biking, running, and hiking. Do you have any recommendations on how to best stay hydrated for optimal performance?

As we approach summer, everyone is playing hard outside. With all the fun, strenuous outdoor activities, such as trail running, mountain biking, hiking, etc., we need to make sure we stay hydrated. And by hydrating I do not mean simply drinking a glass of water before and after your workout, or drinking a beer as a tasty hydrating reward after a long grueling ride or hike. There are more factors to address for optimal performance and for overall health and safety.

and by hydrating I do not mean simply drinking a glass of water

In the summer months we naturally have increased water losses as the temperatures soar and our bodies attempt to maintain a core temperature around 98.6 degrees Fahrenheit. Sweating is one of the mechanisms that assist in maintaining this core temperature. If we add additional strenuous exercise to hot summer days, we are going to sweat even more, losing anywhere between 300 milliliters to over 2 liters of sweat per hour depending on the exercise intensity, duration, heat acclimatization, humidity, etc.

Why is this important? Water losses greater than 2 percent of your body weight can impair cognition and performance, whereas severe water losses of 6 to 10 percent of body weight can impact heart function, sweat production, and blood flow to the skin and muscles.

Getting Sweaty

Since sweat not only contains water, but also sodium (salt) and smaller amounts of other electrolytes such as potassium and magnesium, it is important to rehydrate in times of high sweat losses with water that contains some salt. This is especially true if you sweat a lot or tend to have very salty sweat. Although salt content is highly variable between one person to the next, it is estimated that on average about 1 gram of sodium is lost per liter of sweat. That is a lot!

This is important to note because it is often overlooked by recreational athletes who are aware of the importance of staying hydrated and drinking plenty of water before, during, and after their workout, but do not replenish their sodium. This can lead to hyponatremia (low plasma sodium) causing symptoms of bloating, puffiness, weight gain, nausea, vomiting, headaches, confusion, and can possibly even cause death if untreated.

Who would benefit from consuming salt during exercise?

  • Individuals with natural high-sweat production (about 1.2 liters of sweat per hour).
  • Those that have very salty sweat—do you have salt crystals on your skin post workout?
  • Participants in strenuous exercise that is longer than two hours, which I know happens a lot in the mountain biking and hiking community here in Whatcom County.

Euhydration (normal state of body water)

How can you stay in euhydration? Here are some great tips and tricks to keep your performance up and your health in check!

  • Drink 2 to 4 milliliters of water per pound of body weight 2 to 4 hours before exercise to allow enough time to rid excess fluid and achieve pale yellow urine.
  • Add a little salt to your pre-workout meal.
  • Stay hydrated during exercise as able. Some may benefit from a salty snack break. (See above for those who would benefit.)
  • Athletes can also weigh themselves before and after a strenuous activity to determine sweat losses. For every pound lost rehydrate with 2.5 cups of water. Once again, if sodium losses are high, adding a little salt will be beneficial.
  • Drink cold beverages to help reduce core temperature and thus improve performance in the summer heat.
  • Do not restrict salt in post-exercise meals, especially when large sweat losses have occurred.
  • Avoid drinking alcohol during the recovery period because it has a diuretic effect (stimulates increased fluid loss via urine). Afterwards you can meet up at a local brewery and celebrate the adventures of summer.

So drink up, stay hydrated, add a little pinch of salt, and play hard because summer is just around the corner.

A Recipe Suggestion

yellow juice in jar RefreshME sports beverage

See Selva's simple recipe for RefreshME! Sports Beverage.

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: 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

chipotle mango pico de gallo salsa

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

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: Good Eggs and Bad

by Selva Wohlgemuth, Co-op News contributor

April 2017
Selva Wohlgemuth, meal planning instructor

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

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.

A Recipe Suggestion

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

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, meal planning instructor

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

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.

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This Earth Day, we’re sharing some of our favorite sustainable products and actions to help you be gentler on the Earth today and everyday.

Ask the Nutritionist: Circadian Rhythms

If you are struggling with chronodisruption, then consider rewiring your circadian rhythm first before investing your time and money into the newest diets, supplements, or fitness programs.

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