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You are here: Home / Archives for recipe

Ask the Nutritionist: Gut Bacteria

by Selva Wohlgemuth, Co-op News contributor

December 2018
Selva Wohlgemuth, meal planning instructor

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Ask the Nutritionist: Gut Bacteria

Why Are Gut Bacteria Important to Our Health?

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

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

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

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

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

How to Grow Your Good Gut Bacteria

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

Fiber & Prebiotics

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

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

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

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

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

Fermented Foods

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

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

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

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

Limit Sugar & Refined Grains

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

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

References:

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

Recipe: Gut Nourishing Steel Cut Oats

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

Ask the Nutritionist

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

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NUTRITION| WELLNESS ask the nutritionist| gut bacteria| gut health| health| healthy gut| nutrition| probiotics| recipe

Harvest Apple Crisp

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

harvest_apple_crisp

When you are too busy to make a pie crust, or simply don’t have the ingredients on hand, this simple Harvest Apple Crisp recipe will hit the spot.

Plus, it’s lower in calories and sugar than a traditional apple pie or crisp. Step into fall with this aromatic and tasty delight!

Photo by Selva Wohlgemuth

Harvest Apple Crisp

(gluten-free and vegan)
Serves 8

Nutritionist Tips: Keep the peel on the apples because they increase the gut-friendly fiber in this recipe. Sugar can be replaced with coconut sugar if desired. White rice flour and arrowroot powder can be purchased in small amounts in the bulk section, so you do not need to buy a huge bag just for a single tablespoon. I personally prefer to use butter or ghee but, if you are vegan, coconut oil is just as delicious.

FILLING INGREDIENTS
  • 5 medium apples, thinly sliced
  • 1 cup frozen blueberries
  • 1 orange, juiced
  • 1 tablespoon sugar
  • 1 tablespoon arrowroot powder
  • 1 teaspoon ground cinnamon
  • ½ teaspoon vanilla extract
  • generous pinch sea salt
STREUSEL INGREDIENTS
  • ½ cup gluten-free rolled oats
  • 1/3 cup chopped hazelnuts
  • 1 tablespoon white rice flour
  • 2 tablespoons sugar or coconut sugar
  • ½ teaspoon ground cinnamon
  • generous pinch sea salt
  • 1½ tablespoons butter, ghee, or coconut oil, melted
METHOD
  1. Preheat your oven to 350 degrees F.
  2. In a medium bowl add the filling ingredients and stir to combine. Scoop the mixture into a small glass or ceramic baking dish, cover with a glass lid or cover with foil, and bake for 25 minutes.

Meanwhile make the streusel:

  1. Combine the rolled oats, hazelnuts, rice flour, sugar, cinnamon, and salt. Stir to combine, pour in the melted butter, and mix until evenly distributed throughout.
  2. Evenly spread the streusel mixture over the top. Place into oven and bake uncovered for 20–25 minutes or until the crisp is golden. Remove from the oven and serve alone or with a dollop of whipped cream, vanilla ice cream, or plain yogurt.

Nutrition (per serving): 180kcal, 30g carbs, 5g fiber, 7g fat, 2g protein. 
Add 50kcal for 2 tablespoons whipped cream.

More Recipes from Selva

berry cobbler

Low FODMAP Double Berry Pecan Crisp
(gluten-free and vegan)
This recipe is perfect for people on a low FODMAP diet.

avocado mousse

Decadent Chocolate Avocado Mousse
(gluten-free and vegan)
Recipe for a delicious dessert that is full of healthy fats and fiber.

Ask the Nutritionist

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

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RECIPES apple| crisp| dessert| gluten free| recipe| vegan

Decadent Chocolate Avocado Mousse

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

avocado mousse

For all you chocolate lovers out there, this one is for you.

This decadent treat doesn’t require hours of labor to make and is full of healthy fats and fiber that will leave you feeling full and satisfied.

Make sure to choose avocados that are perfectly ripe but just slightly give to the touch. If they are too ripe, the avocado flavor is more prominent.

Photo by Selva Wohlgemuth

Decadent Chocolate Avocado Mousse

(gluten-free and vegan)
Makes 5-6 servings

Nutritionist Tips: It tastes best if made the night prior to allow the flavors to intensify. Find the darkest cocoa powder you can, because this is the key to mask the avocado flavor and boost the decadence factor of the recipe. I’ve had good results with Hershey’s Special Dark Cocoa Powder.

INGREDIENTS
  • ¼ cup dark chocolate chips (I get mine in the bulk section)
  • 2 ripe large avocados
  • ¼ cup extra dark cocoa powder (make sure to get the extra dark)
  • 5 tablespoons maple syrup
  • 2 pinches sea salt
  • 1 teaspoon vanilla extract
  • 2 tablespoons soymilk (any other milk will do too)
VARIATIONS

Mint: Add 1 teaspoon organic peppermint extract

Spiced Thai Ginger: Add 1½ teaspoons ground ginger and ¼ – ½ teaspoon cayenne (per your preference)

Vanilla: Add an additional teaspoon vanilla extract

METHOD
  1. Set up a small double boiler by filling a small saucepan with a little water and placing a small ceramic bowl inside. Put the chocolate chips inside the bowl and heat the saucepan over medium to melt the chocolate.
  2. Meanwhile, add the avocados, cocoa powder, maple syrup, sea salt, vanilla, soymilk, and additional spices to your food processor. Blend until smooth. Add the chocolate when melted and continue to process until smooth. You may need to scrape down the sides with a rubber spatula.
  3. Spoon the creamy smooth mousse into a glass bowl, cover and refrigerate 4 hours or overnight to allow the flavors to develop and the mousse to set. Garnish each serving with chocolate shavings and a strawberry. You can even go an extra step and serve the mousse with a dollop of whipped coconut cream or regular whipped cream.

More Healthy Desserts

Harvest Apple Crisp
(gluten-free and vegan)
This recipe is lower in calories and sugar than a traditional apple crisp or pie.

berry cobbler

Low FODMAP Double Berry Pecan Crisp
(gluten-free and vegan)
This recipe is perfect for people on a low FODMAP diet.

Ask the Nutritionist

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

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RECIPES avocado| chocolate| gluten free| mousse| recipe| vegan

Low FODMAP Double Berry Pecan Crisp

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

berry cobbler

Staying away from fall favorites such as apples and pears is a must if you are following a Low FODMAP diet.

If you still have frozen bags of summer’s harvest in your freezer then this recipe is for you. You can use whatever mixture of cherries, blueberries, blackberries, and raspberries you have on hand.

Photo by Selva Wohlgemuth

Low FODMAP Double Berry Pecan Crisp

(gluten-free and vegan)
Serves 4-6

Nutritionist Tips: If using frozen berries, allow them to thaw a little bit on the counter before using. Sugar can be replaced with coconut sugar if desired. White rice flour and arrowroot powder can be purchased in small amounts in the bulk section, so you do not need to buy a huge bag just for a single tablespoon. I personally prefer to use butter or ghee but, if you are vegan, coconut oil is just as delicious.

INGREDIENTS
  • 4 cups fresh or frozen berries
  • 2 tablespoons sugar
  • 1 tablespoon arrowroot powder
  • ½ teaspoon cinnamon
  • ¼ teaspoon cardamom
  • generous pinch sea salt
STREUSEL INGREDIENTS
  • ½ cup gluten-free rolled oats
  • ¼ cup chopped pecans
  • 2 tablespoons dry shredded coconut (unsweetened)
  • 1 tablespoon white rice flour
  • 1 tablespoon sugar
  • ¼ teaspoon ground cardamom
  • ¼ teaspoon ground cinnamon
  • generous pinch sea salt
  • 1½ tablespoons coconut oil/butter or ghee, melted
METHOD
  1. Preheat your oven to 350 degrees F. In a medium bowl add the filling ingredients and stir to combine. Scoop the mixture into a small glass or ceramic baking dish, cover with a glass lid or cover with foil, and bake for 25 minutes. Remove from oven, stir, and top with streusel (see below).
  2. To make the streusel combine the rolled oats, pecans, shredded coconut, rice flour, sugar, cinnamon, cardamom, and salt. Stir to combine. Add in the melted coconut oil and mix until the coconut oil is dispersed throughout.
  3. Evenly spread the streusel mixture over the top. Place into oven and bake uncovered for 20-25 minutes or until the crisp is golden. Remove from the oven and serve alone or with a dollop of coconut whipped cream.

More Healthy Desserts

Harvest Apple Crisp
(gluten-free and vegan)
This recipe is lower in calories and sugar than a traditional apple crisp or pie.

avocado mousse

Decadent Chocolate Avocado Mousse
(gluten-free and vegan)
Recipe for a delicious dessert that is full of healthy fats and fiber.

Ask the Nutritionist

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

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RECIPES berry| crisp| dessert| gluten free| low fodmap| recipe| vegan

Ask the Nutritionist: Magnesium

by Selva Wohlgemuth, Co-op News contributor

April 2018
Selva Wohlgemuth, meal planning instructor

Selva Wohlgemuth, Registered Dietitian and Nutritionist

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

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

This is most often related to:

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

Magical Magnesium

Magnesium is the fourth most abundant mineral in the body and often doesn’t get the attention it deserves. It plays an important role in over 300 enzymatic reactions in the body that can affect you from your nervous system all the way to your bones. Magnesium is required for DNA synthesis, reproduction, energy production, blood pressure regulation, insulin metabolism, adrenal function, nervous system transmission, and more. The recommended dietary allowances (RDAs) for adult men and women are 400 mg and 310 mg daily. However, most Americans are not getting enough.

Magnesium Deficiency/Insufficiency

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

How Can You Get More in Your Diet?

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

What About Magnesium Supplements?

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

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

CALM Magnesium (magnesium citrate)

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

Magnesium Glycinate

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

Epsom Salts

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

Sources of Magnesium from Food

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

A Recipe Suggestion

vegetarian quinoa salad

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

Photo by Selva Wohlgemuth

Ask the Nutritionist

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

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WELLNESS ask the nutritionist| dear nutritionist| magnesium| muscle cramps| nutrition| recipe| spasms| vegetarian

Ask the Nutritionist: Getting Sweaty and Staying Hydrated

by Selva Wohlgemuth, Co-op News contributor

July 2017
Selva Wohlgemuth, meal planning instructor

Selva Wohlgemuth, Registered Dietitian and Nutritionist

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

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

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

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

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

Getting Sweaty

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

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

Who would benefit from consuming salt during exercise?

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

Euhydration (normal state of body water)

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

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

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

A Recipe Suggestion

yellow juice in jar RefreshME sports beverage

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

Ask the Nutritionist

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

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WELLNESS health| hydration| local| nutrition| recipe

Baked Crab and Asparagus Spread

by Co+op welcome to the table

baked crab and asparagus spread

When you want an elegant appetizer that will inspire raves, this delightful spread delivers. 

Total Time: 45 minutes; 20 minutes active
Servings: 6-8

INGREDIENTS
  • 1 tablespoon olive oil
  • 1 bunch asparagus, trimmed and cut into 1/2-inch pieces
  • 1 cup chopped canned artichoke hearts
  • 1 cup chopped fresh tomatoes
  • 3 cloves garlic, chopped
  • 1 6-ounce can lump crab meat, drained
  • 1/2 teaspoon sea salt
  • 1/8 teaspoon black pepper
  • 2 eggs
  • 1 8-ounce package Neufchâtel or cream cheese, softened
  • 1/2 cup milk
  • 1/3 cup grated Parmesan
  • 2 large pinches smoked paprika
  • 1/4 cup slivered almonds
METHOD
  1. Heat oven to 375°F. Heat the olive oil in a sauté pan, then add the asparagus, artichokes, tomatoes and garlic. Sauté for about 5 minutes until asparagus is just tender. Remove from the skillet and place in a small, oiled baking dish. Stir in the crabmeat, and add salt and pepper.
  2. In a food processor, blend together the eggs, Neufchâtel and milk until fully incorporated. Pour the egg and cheese mixture over the crab and veggies, then top with Parmesan, smoked paprika and almonds. Bake uncovered on the middle rack in the oven for 25 minutes. Remove from the oven and serve hot with toasted baguette slices or crackers.

Reprinted by permission from www.welcometothetable.coop/recipes. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Nutritional Information

210 calories, 14 g. fat, 100 mg. cholesterol, 440 mg. sodium, 10 g. carbohydrate, 4 g. fiber, 14 g. protein

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RECIPES appetizer| brunch| crab| mother's day| recipe

Ask the Nutritionist: Mango a Mango

by Selva Wohlgemuth, Co-op News contributor

May 2017
Selva Wohlgemuth, meal planning instructor

Selva Wohlgemuth, Registered Dietitian and Nutritionist

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

Mangoes Are Very Versatile

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

Hunting for the Perfect Mango

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

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

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

My Favorite Ways to Use Mango

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

A Recipe Suggestion

chipotle mango pico de gallo salsa

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

Ask the Nutritionist

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

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Tuscan Bean & Pasta Salad

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

pasta salad beans vegetables

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

INGREDIENTS

For the marinade:

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

For the salad:

  • 1 16-ounce can garbanzo beans, drained and rinsed
  • 2–3 cups cooked whole-wheat rotini pasta (substitute
    with gluten-free bean pasta)
  • 3 tablespoons sundried tomatoes, chopped
  • 1 cup finely diced zucchini (1 medium)
  • ¼ cup parsley, finely chopped
  • ¼ cup red onion, finely diced
  • baby spinach*
METHOD
  1. Mix together the olive oil, lemon juice, vinegar, Italian seasoning, minced garlic, honey, sea salt, and pepper
    in a large bowl and set aside.
  2. Cook the pasta according to package instructions.
  3. Drain, rinse under cold water, and drain again.
  4. Add the garbanzo beans, pasta, sundried tomatoes, diced zucchini, parsley, and red onion and mix to combine.
    For best flavor allow the bean/pasta mixture to marinate
    3 hours or overnight.
  5. Season with additional salt and pepper if desired.
  6. Toss with fresh baby spinach prior to serving.

Get More Tips for a Healthy New Year

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

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GROCERY| PRODUCE| RECIPES| WELLNESS fiber| gluten free| healthy| nutrition| produce| recipe| vegan| vegetables| vegetarian

Ask the Nutritionist: Healthy New Year

by Selva Wohlgemuth, Co-op News contributor

January 2017
Selva Wohlgemuth, meal planning instructor

Selva Wohlgemuth, Registered Dietitian and Nutritionist

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

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

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

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

Always Take Time to Eat a Balanced Breakfast

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

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

Arm Yourself with Healthy Snacks

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

Know All Your Ingredients

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

Build the Perfect Work Lunch

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

Bring a Water Bottle And Put It in Plain Sight

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

Keep Moving

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

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

Create a Spirit of Wellness

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

A Recipe Suggestion

pasta salad beans vegetables

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

Ask the Nutritionist

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

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HOT OFF THE PRESS| WELLNESS bean| dear nutritionist| fiber| gluten free| health| healthy| healthy eating| nutrition| pasta| recipe| vegan| vegetables| vegetarian

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basket of medicinal herbs such as calendula, yarrow and clover

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Many medicinal herbs are easy to grow and do not require a lot of space to produce a decent harvest. Additionally, many common “weeds” have medicinal properties.

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