nutrition Archives - Community Food Co-op

Allergen-Friendly Oatmeal Cookies — Four Ways!

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

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

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

1) GoMacro Kids Oatmeal Chocolate Chip Cookie

2) DINO Bars

3) Cerebelly Bars

4) New Primal Snack Mates Meat Sticks

5) Chomps Meat Stick

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

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

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

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

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

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

DRY INGREDIENTS

1 cup gluten-free organic quick oats

2 tablespoons ground flaxseed

2 tablespoons sugar

1 teaspoon aluminum-free baking powder

¼ teaspoon Redmond’s sea salt

WET INGREDIENTS

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

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

½ teaspoon vanilla extract

DIRECTIONS

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

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

VERSION ONE: Chocolate Chip

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

VERSION TWO: Seedy Coconut

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

VERSION THREE: Carrot Cake

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

VERSION FOUR: Spiced Apple

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

How To Make the Easy Yogurt Icing:

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

Enjoy!

By Selva Wohlgemuth, Co-op News Contributor

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

Immunity Tips for Back to School

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

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

Eat the Rainbow:

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

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

Simply Eat!

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

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

Spice it Up:

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

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

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

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

Various mushrooms laid out on a blue background.

Munch on Mushrooms:

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

Feed Your Microbiome:

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

Fermented kimchi on a plate with chopsticks.

Extra Vitamins:

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

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

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

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

By Kelley Garrison, ND

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

Stay Hydrated with Watermelon Electrolyte Popsicles

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

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

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

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

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

Electrolytes (micronutrients) lost in sweat:

Sodium: 460–1840 mg/L

Chloride: 710–2840 mg/L

Potassium: 160–390 mg/L

Magnesium: 0–35 mg/L

Calcium: 0–120 mg/L

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

HYDRATION TIPS

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

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

3) Drink cold beverages to help reduce core temperature.

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

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

WATERMELON ELECTROLYTE POPSICLES

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

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

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

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

1 tablespoon sugar

¼ teaspoon Redmond’s Real Sea Salt

2 scoops Vital Proteins Collagen peptides (optional)

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

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

By Selva Wohlgemuth, Co-op News Contributor

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

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

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

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

Old World Lamb Liver Pâté

INGREDIENTS

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

METHOD

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

Ask the Nutritionist: Gut Bacteria

by Selva Wohlgemuth, Co-op News contributor

December 2018

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Ask the Nutritionist: Gut Bacteria

Why Are Gut Bacteria Important to Our Health?

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

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

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

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

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

How to Grow Your Good Gut Bacteria

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

Fiber & Prebiotics

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

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

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

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

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

Fermented Foods

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

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

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

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

Limit Sugar & Refined Grains

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

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

References:

Recipe: Gut Nourishing Steel Cut Oats

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

Ask the Nutritionist

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

Ask the Nutritionist: 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

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: 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.

DRY INGREDIENTS

WET INGREDIENTS

DIRECTIONS

VERSION ONE: Chocolate Chip

VERSION TWO: Seedy Coconut

VERSION THREE: Carrot Cake

VERSION FOUR: Spiced Apple

How To Make the Easy Yogurt Icing:

By Selva Wohlgemuth, Co-op News Contributor

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

Eat the Rainbow:

Simply Eat!

Spice it Up:

Munch on Mushrooms:

Feed Your Microbiome:

Extra Vitamins:

By Kelley Garrison, ND

HYDRATION TIPS

WATERMELON ELECTROLYTE POPSICLES

By Selva Wohlgemuth, Co-op News Contributor

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

By Selva Wohlgemuth, Co-op News Contributor

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

March 2019

Old World Lamb Liver Pâté

INGREDIENTS

METHOD

by Selva Wohlgemuth, Co-op News contributor

December 2018

Ask the Nutritionist: Gut Bacteria

How to Grow Your Good Gut Bacteria

Fiber & Prebiotics

Fermented Foods

Limit Sugar & Refined Grains

Recipe: Gut Nourishing Steel Cut Oats

Ask the Nutritionist

by Selva Wohlgemuth, Co-op News contributor

May 2018

FRUITPHOBIA

BENEFITS OF FRUIT

SOME CONSIDERATIONS

TAKEWAY

A Recipe Suggestion

Ask the Nutritionist

by Selva Wohlgemuth, Co-op News contributor

April 2018

Magical Magnesium

Magnesium Deficiency/Insufficiency

How Can You Get More in Your Diet?

What About Magnesium Supplements?

CALM Magnesium (magnesium citrate)

Magnesium Glycinate

Epsom Salts

Sources of Magnesium from Food

A Recipe Suggestion

Ask the Nutritionist

by Selva Wohlgemuth, Co-op News contributor

November 2017

Stevia, Monk Fruit, and Xylitol

Organic Pure Maple Syrup

Raw Unpasteurized and Unfiltered Honey

Unsulphured Blackstrap Molasses

Dates & Dried Fruit

Coconut Sugar & Coconut Nectar

The Bottom Line

A Recipe Suggestion

Ask the Nutritionist

by Selva Wohlgemuth, Co-op News contributor

July 2017

Getting Sweaty

Who would benefit from consuming salt during exercise?

Euhydration (normal state of body water)

A Recipe Suggestion

Ask the Nutritionist

enews-sign-up-image