Ask the Nutritionist: Gut Bacteria

by Selva Wohlgemuth, Co-op News contributor

December 2018

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Ask the Nutritionist: Gut Bacteria

Why Are Gut Bacteria Important to Our Health?

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

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

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

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

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

How to Grow Your Good Gut Bacteria

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

Fiber & Prebiotics

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

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

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

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

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

Fermented Foods

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

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

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

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

Limit Sugar & Refined Grains

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

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

References:

Recipe: Gut Nourishing Steel Cut Oats

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

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: 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

Summer Zucchini Pasta

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

This uber-delicious take on your traditional pasta contains a variety of the season’s superstars including zucchini and oregano. Once tomato season hits, you can toss in some extra cherry tomatoes for added color and flavor.

Summer Zucchini Pasta

INGREDIENTS

1 large yellow zucchini
1½ teaspoons ghee or extra virgin olive oil
2 cloves garlic, finely minced
½ teaspoon fennel seeds
¼ teaspoon chili flakes
1½ teaspoons packed fresh oregano, finely minced
sea salt and ground pepper
handful of feta cheese
handful of finely grated Parmesan
fresh thyme, for garnish

METHOD

Peel zucchini into thin ribbons using a julienne peeler. Stop peeling once you get to the seeds and finely chop the remaining zucchini. Set aside the peeled zucchini strands and diced pieces.
In a sauté pan, heat ghee over medium-low then add the finely minced garlic, fennel seeds, and chili flakes. Add the diced zucchini pieces and stir. Be careful not to have the pan too hot! Keep at medium low and sauté 1–2 minutes until fragrant.
Add the zucchini ribbons and the minced fresh oregano. Stir to combine. Add a generous pinch of sea salt and freshly ground pepper. Cover and cook another 2–3 minutes until zucchini ribbons are tender. Be careful not to overcook.
Once the zucchini is tender, turn off the heat and toss in a handful of feta and grated Parmesan. Stir to combine. Season with additional sea salt and pepper, to taste. Using a large fork and spoon swirl the zucchini pasta into little mounds.
Serve with grilled meat or fish, top with a Bolognese sauce, or just eat as is on its own … it’s that delicious!

Note: You can also stir in some cooked spaghetti pasta to increase the caloric density of the meal.

Health Benefits of Summer Produce

Fresh seasonal produce is so delicious and so good for us! Read Selva's Ask the Nutritionist column from the June 2018 issue of the Co-op News to learn about the health benefits of early summer produce.

Ask the Nutritionist

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: Fruitphobia

by Selva Wohlgemuth, Co-op News contributor

May 2018

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

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

Photo by Selva Wohlgemuth

Ask the Nutritionist

Zesty Cilantro Lime Quinoa Salad

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

With lots of lime juice and zest as well as fresh cilantro, this salad is sure to brighten your day. Also, quinoa, pumpkin seeds, black beans, and spinach are all great sources of magnesium! Per serving this salad has 119mg of magnesium, which is approximately 30% of RDA.

Photo by Selva Wohlgemuth

Zesty Cilantro Lime Quinoa Salad

INGREDIENTS

For the Dressing

1/4 cup extra virgin olive oil
1/8 cup apple cider vinegar
zest and juice of 1 large lime
1 1/2 tablespoons honey
1/2 teaspoon ground cumin
1/4 teaspoon chipotle powder (or more
if you like it spicy)
1/2 teaspoon sea salt

For the Salad

1/2 red onion, finely diced
1/2 cup chopped cilantro
1 1/2 cups cherry tomatoes, diced
1/3 cup roasted & salted pumpkin seeds
(I use Eden Organic Spicy Pumpkin Seeds)
1 can black beans, rinsed and drained
2 1/2 cups cooked and cooled quinoa*
2 cups raw baby spinach
avocado (optional)
queso fresco (optional)

METHOD

In a large bowl, whisk to combine all the dressing ingredients. Then add the chopped onion, stir, and allow to marinate. This softens the onion and makes it less spicy.
Meanwhile chop and prepare the rest of the salad ingredients. As you finish prepping the salad ingredients, toss them on top of the dressing. Finally, when all salad ingredients are in the bowl, mix everything together. The longer the salad sits, the more flavor it has.
Optional: Garnish salad with avocado or crumbled queso fresco.

*To make the quinoa: In a medium sauce pan add 1 cup quinoa, 1 3/4 cup fresh water, and 1/4 teaspoon sea salt. Bring to a boil, cover, and reduce the heat to low. Cook for 10–15 minutes until the water has been absorbed. Fluff and allow to cool.

Benefits of Magnesium

Read Selva's Ask the Nutritionist column from the April 2018 issue of the Co-op News to learn about the health benefits of magnesium and it can helps alleviate muscle cramps and spasms and provide other health benefits.

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

Ask the Nutritionist: Natural Sweeteners

by Selva Wohlgemuth, Co-op News contributor

November 2017

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

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

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: Getting Sweaty and Staying Hydrated

by Selva Wohlgemuth, Co-op News contributor

July 2017

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.