Community Food Co-op

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        Bellingham, Washington
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You are here: Home / Archives for the co-op difference

Optimal Hydration

Woman athlete takes a break, drinking water from a reusable water bottle on a hot summers day

Addressing Optimal Hydration

Although everyone knows that water is essential for life, most don't understand why drinking enough water is so important. Without water, humans can only survive for a matter of days.

To prevent dehydration all land animals (us humans included) have evolved very sensitive physiological controls to maintain proper hydration by stimulating thirst. The kidneys play a key role in regulating body water, by retaining more water when inadequate fluid intake is sensed or excreting more water when water is consumed in excess. Furthermore, kidney function is optimized with an abundant water supply. If water is in short supply, this costs the body more energy and places more stress on the kidneys. When water intake is inadequate combined with a diet high in salt (think a processed, standard American diet) or toxic substances like alcohol, it is especially taxing on the kidneys.

Impacts of Dehydration on Health

Dehydration can impact our health in many ways. Short term dehydration can negatively impact physical performance as well as cognitive performance and mood. Chronic dehydration can lead to delirium, constipation, impaired kidney function, impaired heart function or blood pressure regulation, migraines, and poor skin health.

A recent study also found that chronic dehydration can age you faster! Do I have your attention now? The researchers found that individuals with a high normal serum sodium level above 142 millimoles per liter were more likely to be biologically older and have increased risk of premature death than those within 138-142 mmol/l. The results indicated that maintaining optimal hydration may indeed slow down the aging process. However, serum sodium levels in the lower range of normal, 135-137 mmol/l, is also attributed to increased mortality, either due to inadequate sodium intake or diseases causing electrolyte dysregulations.

General Recommendations

The National Academy of Medicine suggested an adequate daily intake of water to be 13 cups (104oz) for men and 9 cups (72oz) for women (10 cups if you’re pregnant and 13 cups if you’re breastfeeding). It is estimated in the USA that about 20% of water consumed comes from food, like water-rich fruit and vegetables. Therefore, the amount of water you need to drink should be around 8 cups for women and 11 cups for men.

Since body size, exercise, alcohol, medications, and temperature all impact fluid needs, it is hard to say exactly how much you need specifically. Unfortunately, studies highlight that most of us are not drinking enough. A recent research study of young college students found that only 58% of men and 48% of women studied met daily fluid recommendations in the USA. Furthermore, the National Health and Nutrition Examination Survey of 2015-2018 found that on average adults only drank 44oz (5 ½ cups) of water per day, with those aged 20-39 drinking the most (51oz/6 cups) and those >60 years of age drinking the least (36oz/4 ½ cups). Studies have shown that sensitive physiological controls decrease with age, therefore it is wise for the elderly to learn to drink habitually even when they are not experiencing thirst.

How to Monitor Optimal Hydration

Besides checking in with yourself and seeing if you are even close to meeting the general recommendations of 9 cups per day for women and 13 cups per day for men, you can get a rough estimate by monitoring your urine frequency and urine color. As most of us know, if your urine is dark, you are dehydrated. Ideally urine should be clear or pale yellow in color, like lemonade. However, a recent study found that urine frequency can also detect dehydration with good accuracy. if you are urinating less than 6x per day and feel “a little thirsty” throughout the day, then you likely have suboptimal hydration status. Furthermore, you can monitor your serum sodium trends over time on your CMP (complete metabolic panel). A normal serum sodium range is considered 135-146mmol/l, but try to aim for an optimal range between 138-142 mmol/l. If you tend to be over 142mmol/l then drink more water, if you are between 135-137, then add more salt to your diet. Ideally, use all three tracking methods (urine color, urine frequency, and serum sodium levels) to keep you optimally hydrated throughout your life.

How To Support Optimal Hydration

Consistency is key! If you are already falling significantly short from the general recommendation start slow. Aim to add in 1 cup more water each week until you meet your daily needs. Meanwhile, monitor how your health changes as you get closer to your goal. You might be surprised how many of your daily ailments improve. Otherwise, here are some of my favorite ways to boost my hydration status and make sure I am staying optimally hydrated every day.

  1. Buy a large water bottle (32oz) and fill it up 2-3 times (women twice, men three times) throughout the day with plain water. This will add up to 64oz/96oz of water, or 8 cups/11 cups. Then any other water you get through your food or other beverages will be a bonus!
  2. Keep a tall glass of water at your bedside and drink some water if you wake up in the middle of the night to pee.
  3. If you don't like plain water, try mixing it up with sparkling water, herbal teas, or even sipping on plain hot water (I personally love this).
  4. Try to meet your daily fluid goal by drinking plain water. However, if you are looking for a little sweetness my favorite lightly sweetened beverages are coconut water, grass-fed milk, sparkling water with a splash of orange juice, or kombucha.
  5. Enjoy water-rich foods often like fresh fruits and vegetables, smoothies, soups, broths, and dairy/non-dairy beverages.
  6. Reduce or limit your alcohol intake, as this increases water losses.
  7. Add Trace Mineral electrolyte drops to your water for optimal hydration!
By Selva Wohlgemuth, Co-op News Contributor
Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

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Our New General Manager: Chuck Parsons

Chuck Parsons, the new GM.

The Community Food Co-op Board of Directors is pleased to announce Chuck Parsons as the new general manager. Chuck will join our team on Monday, October 3. 

Chuck has experience with both cooperative and corporate business models. In his most recent position, Chuck served as the general manager at the Hampden Park Cooperative in St. Paul, Minnesota. Chuck is familiar with Bellingham, having worked at Western Washington University as Aramark’s director of operations.  

Chuck’s breadth of leadership includes a strong operational focus, development of employee training programs, identification of new market strategies, and cultivating a positive customer experience. Chuck served as general manager of the Hampden Park Cooperative during challenging times, including the pandemic, the 2020 social protests in St. Paul, and the supply chain issues and labor demands that have followed both of those events. 

The Board of Directors wants to recognize and appreciate Jon Edholm, finance director, who has served as the interim general manager for the past nine months. Jon has provided steady and exemplary leadership during this transition. The Community Food Co-op is fortunate to have Jon as a part of our management team. 

Chuck looks forward to meeting members and the community once he is settled. Thank you in advance for welcoming him. If you have any questions or input, please email [email protected]. 

HOT OFF THE PRESS| THE CO-OP DIFFERENCE general manager| management| staff| the co-op difference

We Won a Climate Award!

by Laura Steiger, Outreach Team

April 2018
climate collaborative

Melissa Elkins (center), Co-op Sustainability Coordinator, accepted the Outstanding Company award at the 2018 Climate Collaborative Awards. Also pictured (from left) is Lara Dickinson, Climate Collaborative Co-Founder, and Robynn Shrader, National Co+op Grocers CEO. Photo courtesy of New Hope Network.

We’re all familiar with the tried-and-true award season saying—it’s an honor just to be nominated. Well, sure, that’s true. But it’s even better to have your work recognized by winning!

Melissa is steering the Co-op toward increasingly impressive accomplishments in its sustainability programs

In that spirit, we want to share appreciation for the hard work of Melissa Elkins, the Co-op’s Sustainability Coordinator. Melissa is steering the Co-op toward increasingly impressive accomplishments in its sustainability programs and this award is just the most recent acknowledgement of that work.

The Co-op was awarded “Outstanding Company" for improving energy efficiency in a retail grocery setting and fostering resilient, regenerative farming communities at the inaugural National Co+op Grocers (NCG) Climate Collaborative Awards.

NCG noted the following factors in the Co-op’s award:

  • "offsetting 102% of their electricity use with their own 126 solar panel array and renewable energy certificates
  • diverting 90% of their waste from the landfill
  • investing in efficient lighting and refrigeration systems has earned their co-op the only 2017 EPA EnergyStar Certificate issued to a grocery store west of the Rockies and puts them among the top 30 retailers in the country in utilization of renewable energy.

"If that weren’t enough, they also invest profits back into their community in many ways, including an innovative Farm Fund supporting local sustainable farming projects.”

Congratulations to Melissa and to the entire Co-op staff who work daily to implement innovative sustainability strategies in our co-op. Make every day Earth Day!

Our 2018 Sustainability Snapshot is available online or in print at the service desk. Following are a few highlights!

2018 sustainability snapshot

Waste Reduction Highlights

supermarket energy star certification

Energy Efficiency Highlights

energy efficient grocery store

Keeping it Local

puget sound food hub sales
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2% Saturday Community Shopping Day

Shop to benefit The Humanitas Ministry of the Bellingham Unitarian Fellowship, our December SEED recipient. Two percent of the Co-op's total sales from this day will be donated. Round up your purchase at the register any day in December to benefit The Humanitas Ministry of the Bellingham Unitarian Fellowship.

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2% Saturday Community Shopping Day

Shop to benefit Community to Community (C2C), our November SEED recipient. Two percent of the Co-op's total sales from this day will be donated. Round up your purchase at the register any day in November to benefit Community to Community (C2C).

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2% Saturday Community Shopping Day

Shop to benefit Whatcom Dispute Resolution Center, our October SEED recipient. Two percent of the Co-op's total sales from this day will be donated. Round up your purchase at the register any day in October to benefit Whatcom Dispute Resolution Center.

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2% Saturday Community Shopping Day

Shop to benefit Whatcom Peace & Justice Center, our September SEED recipient. Two percent of the Co-op's total sales from this day will be donated. Round up your purchase at the register any day in September to benefit Whatcom Peace & Justice Center.

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2% Saturday Community Shopping Day

Shop to benefit Whatcom Food Network, our August SEED recipient. Two percent of the Co-op's total sales from this day will be donated. Round up your purchase at the register any day in August to benefit Whatcom Food Network.

community shopping day| CSD| donate| donate the difference| giving back| seed| the co-op difference| the coop difference

2% Saturday Community Shopping Day

Shop to benefit Brigid Collins Family Support Center, our July SEED recipient. Two percent of the Co-op's total sales from this day will be donated. Round up your purchase at the register any day in July to benefit Brigid Collins Family Support Center.

community shopping day| CSD| donate| donate the difference| giving back| seed| the co-op difference| the coop difference

2% Saturday Community Shopping Day

Shop to benefit Bellingham Arts Academy for Youth (BAAY), our June SEED recipient. Two percent of the Co-op's total sales from this day will be donated. Round up your purchase at the register any day in June to benefit Bellingham Arts Academy for Youth (BAAY).

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A bottle of rose sits next to a heart shaped candle, two bottles of nail polish, and two mineral bath packets.

Valentine’s Gifts for You and Yours

Show your Valentine, your Galentine, and yourself some love this Valentine’s Day with unique gifts, wine, flowers, chocolate, and more from the Community Food Co-op. We’ve curated some loving inspiration to make your Valentine’s Day special.  Heart Pillar from Big Dipper Wax Works Bask in the warm glow of this [...]
We stand with the AAPI community

Standing with Our AAPI Community

The Community Food Co-op is saddened by the continued violence against the Asian American and Pacific Islander (AAPI) community and condemns all hate crimes. The Co-op has zero tolerance for racism, and we continue to work to transform our organization and community for racial equity. Racial equity work is a […]

Three Glasses of Mocktails (Raspberry, Peach and Pineapple) standing on the Bar, Horizontal Wallpaper

Learning to Make Mocktails

With fewer people drinking alcohol and dry January around the corner, it’s time to freshen up your mocktail skills! The Community Food Co-op has some recipes, tips, and tricks for even the most novel of mocktail creators.  Mocktails Made from Scratch 1. We’re celebrating citrus season with this grapefruit and [...]

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DOWNTOWN STORE & DELI • map • 360-734-8158 • 7 am – 9 pm
meat and deli counter: 7 am – 7 pm
made-to-order counter: 7 am – 6 pm
salad/hot bar: 7 am – 6 pm

CORDATA STORE & DELI • map • 360-734-8158 • 7 am – 9 pm
meat and deli counter: 7 am – 7 pm
made-to-order counter: 7 am – 6 pm
salad/hot bar: 7 am – 7 pm

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