wellness 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.

Earth Day at the Co-op

At the Co-op, it's Earth Day Every Day. Sustainability is part of our quadruple bottom line and we're happy to be a model for sustainable business in our community. If you're interested in leaning in and finding ways to be easier on the Earth as a shopper, individual, and community member, check out our recommendations below.

SUSTAINABLE SHOPPING AT THE CO-OP

bulk section grocery items in glass jars

Our annual bulk sale is coming up next week and shopping in bulk is an awesome way to reduce the carbon-footprint (and the cost) of your grocery haul. Your first foray into the bulk section can be intimidating, but never fear, once you've gotten the process down you'll be coming back for bulk goods again and again. Check out this Instagram Reel we made on how to shop in bulk if you're unsure.

Remember, bulk goods aren't limited to nuts and granolas alone! The Co-op carries a huge assortment of bulk goods such as gluten-free pastas, soup mixes, candy, alternative flours for baking, dried seaweeds, teas, spices, and much more. You can also find liquid bulk goods such as cooking oils, honey, vinegars, and aminos.

Buying from the bulk department reduces the waste created by items packaged in small quantities. Without the need to manufacture packaging and send items through a packaging process, wholesalers can provide us bulk goods at a far lesser cost, and that savings is passed along to you!

You can bring your own containers to the bulk department, buy one of ours, or grab a one-time-use compostable bag.

SUSTAINABLE SWAPS AT HOME

If everybody swapped wasteful daily-use items for more sustainable alternatives, the impact would be HUGE. The Co-op's mercantile and wellness departments are chock-full of sustainable versions of items you use on the daily. Here are some of our faves!

DID YOU KNOW: Metal and glass can be recycled over and over again forever. Paper products can be recycled about seven times until they become too broken down to recycle further, but you can't really recycle plastic. In fact, only 9% of plastic ever created has been recycled. That's because plastic is incredibly complicated and expensive to recycle. Most businesses and recyclers do not consider it worth it, financially or environmentally, to attempt to recycle it. As a result, most is incinerated which contributes to greenhouse gas emissions OR it is left in landfills where it takes up to 500 years to break down and will never decompose entirely. Learn more about this by listening to How to Save a Planet podcast: Recycling! Is it BS?.

mineral sunscreen in a sustainable metal tin

Badger SPF 50 Mineral Sunscreen

Badger Balm brings us a reef-friendly, water-resistant mineral sunscreen in a nifty tin! When your sunscreen is gone, you can reuse the tin or pop it into the recycling bin.

Reuse Idea: This tin is great for carrying jewelry, vitamins and supplements, or small snacks when traveling.

Island Thyme Deodorant

Deodorant has historically been a plastic-intensive product—but no longer! Local company Island Thyme makes all-natural deodorant with ultra-gentle ingredients that come in a biodegradable paper tube.

sustainable paper tube natural deodorant

Moon Valley Organics Shampoo Bars

When it comes to shampoo, it can feel like you have no choice but to buy a plastic bottle. Luckily, many brands are on a mission to change that by offering no-waste shampoo bars. We carry a few different bars at the Co-op, but we especially love these local Moon Valley Organics bars. They smell amazing and they're made with soothing herbs grown right here in Whatcom County.

Bulk Wellness Items

Bulk goes beyond food at the Co-op! Our bulk wellness section offers hand soap, dish soap, laundry soap, body wash, lotion, beeswax, and more. You can find all the same brands you love, such as Dr. Bronner's, Alba, E.O., and Moon Valley Organics. Bring an empty container from home to fill up or purchase a container from us.

SUSTAINABILITY AROUND TOWN

Getting rid of items that have minor imperfections can encourage us to buy more—often unnecessary—things. Instead of throwing something out when there's a minor rip or tear, take a mending class at the Ragfinery to give you and your family's garments more longevity.

Bike often? Sign up for Whatcom County Smart Trips to reap rewards from your sustainable commute—including 10% off an item of your choice at the Co-op!

Shop Secondhand: Bellingham has myriad options for finding unique secondhand items! Hit up Y's Buys for secondhand fashions—all proceeds go to the YWCA! Check out Penny Lane Antique Mall for one-of-a-kind vintage and contemporary home decor, and Henderson Books downtown is an oasis of secondhand literature. You could spend endless days there and never see it all!

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.

A Few of Our Favorite Wellness Products

Mushroom Master Blend

From OM Mushrooms

Adaptogen powerhouse
10 mushrooms, plus 3 adaptogens & Reishi Extract
The Multivitamin of Mushroom Superfood

Olive Leaf Complex

From Barleans

Clinically studied for anti-fungal, anti-bacterial and anti-viral properties to support a healthy immune system
Full spectrum liquid, super antioxidant wellness solution.
95mg Oleuropein per serving
May help support healthy immune system, cardiovascular system and blood pressure in the normal range
Non-GMO, kosher, sustainably sourced

Back to Balance Cleanse

From Himalaya

Ashwagandha has been a revered adaptogenic Ayurvedic herb for 2,000 years
Vegan
B Corp certified

Your #PlasticFree Body Care Routine

plastic free bath and body products on a white canvas backdrop

Tis the season to say bye bye to plastic waste! Swapping a couple daily use items for plastic-free alternatives can make a big impact—just imagine what happens if millions of people opt to ditch one plastic bottle. That's millions of plastic bottles kept out of our environment.

If you're interested making the switch to plastic-free (or less plastic-full) body care, the Co-op wellness department has you covered! We're highlighting 12 products to carry you through a sustainable daily routine.

Moonflower Botanicals Bar Soap

Sam's palm-free bar soaps are handmade right here in Bellingham, Washington! Sam uses flowers from her garden to infuse herbal goodness into the soaps she makes. All bars create a rich lather and are packaging and palm-oil free!

plastic free shampoo and conditioner bars for itchy scalps

HiBar Shampoo & Conditioner Bars

HiBar was born of the belief that salon-quality haircare should come without a polluting plastic bottle. Their paper packaging is compostable and the bars are made without soaps, sulfates, phthalates, silicones, or parabens. The Co-op carries HiBar's for all hair types!

Wild Carrot Herbals

These facial cleansing bars are handmade, biodegradable, and minimally packaged in paper. They're made in Oregon using organic botanicals and high-quality essential oils. Not only that, they're affordable at just $12.99 for a bar that can last up to six months with daily use.

a woman holding four wild carrot herbals facial moisturizers

Wild Carrot Herbals Saffron Seed Nutrient Cream

This facial moisturizer is a Co-op staff favorite! It's filled with ultra-nourishing botanical ingredients like sea buckthorn oil and saffron-infused olive oil. It comes in a glass jar that can be used again and again after you've finished your product.

Moon Valley Organics Lotion Bars

Ditch the pump! These lotion bars are made with fewer than 12 certified organic, herbal ingredients. They come in post-consumer recycled cardboard boxes and cute tins that are recyclable or easily reusable. We love them for carrying jewelry during travel!

Moon Valley Organics lotion bar on forest floor

plastic free blemish roll on with colloidal silver

Uncle Harry's Colloidal Silver Blemish Stick

Uncle Harry's is a local, family-owned company out of Redmond, Washington. Sustainability has always been at the core of their mission. This Colloidal Silver Blemish Stick is less drying than alcohol-based acne products and comes in a glass tube.*

* = Looking for ZERO plastic? While this product is better than most, it does have a plastic cap.

Booda Butter Eco Balm

Another locally owned company with sustainability in mind! Booda Butter Eco Balms come in biodegradable paper tubes (yes, the label is biodegradable too!). Balms are certified organic and Booda stuffs 2x more product into a tube than typical plastic-packaged lip balm.

lip balm in a plastic free tube on green moss

plastic free deodorant spruce and fir scent

Island Thyme Natural Deodorant

Nearby on Orcas Island our friends from Island Thyme make effective baking soda-free natural deodorant that comes in a paper tube! These low-waste deodorants have tons of 5-star reviews. Choose from multiple scents available in the Co-op wellness department!

Plus Ultra Bamboo Toothbrush

Plus Ultra is committed to sustainable practices. Their toothbrushes are made with 100% compostable bamboo materials.* Did you know bamboo has natural antibacterial properties? It's consider a "green solution" to wood for its short growth cycle and great carbon capture potential.

* = Looking for ZERO plastic? While this product is better than most, it does have plastic bristles.

woman just out of the shower holding a bamboo toothbrush

Uncle Harry's Mild Mint Toothpaste

This locally made, natural toothpaste comes in a glass jar* that can be used again and again once you've finished your product! It's completely free of fluoride, carrageenan, triclosan, artificial sweeteners, and SLS.

* = Looking for ZERO plastic? While this product is better than most, it does have a plastic lid.

Radius Floss with Coconut Oil

RADIUS offers an alternative to floss with all that plastic packaging! Radius peppermint sponge floss comes in 100% plastic free packaging* and is a great alternative to silk floss for vegans.

* = Looking for ZERO plastic? While this product is better than most, the floss itself is nylon.

Natural Strategies for Seasonal Allergies

sign next to blooming branches reads "allergy season ahead"

You may have noticed the first signs of spring as Indian Plums break from their buds, nettles emerge from the damp ground, and daffodils and crocuses brighten the landscape. Although always a welcome sight, this time of year also harkens the beginning of the sneezes, itchy eyes, and stuffed noses of allergy season.

If you are looking for natural support when it comes to mitigating seasonal allergies, the most important thing to remember is to start early. The most common mistake people make during allergy season is waiting for their symptoms to arrive before starting natural treatments. Although they can be very effective, many herbs and nutrients used for allergy support take time to work.

For best results, I recommend starting an allergy protocol at least one month before allergy onset.

Unsure of where to start? Below are some common strategies for alleviating allergies.

Healthy Habits

Often overlooked, simple hygiene measures can make a big impact when it comes to reducing unwanted allergy symptoms. Pollen very efficiently travels long distances via air streams and animal fur to find new homes in which to flourish. Although we lack the dense fur of our animal counterparts, our clothes and hair offer welcome spots to catch a ride for the innumerable pollen grains that we encounter during a short stroll outside. We end up inadvertently bringing these pollen grains into our homes and onto our sofas, pillows, blankets, and sheets. Luckily, there are some simple steps to decrease this load:

Change out of your clothes and shower as soon as you get home. Make sure to put your clothes away in a hamper or closet to prevent pollen recirculation. Showering helps to remove pollen embedded in your hair or on the surface of your skin.
Change your sheets and pillowcases often. Since we spend a lot of time with our heads against a pillow, we want to make sure that pillow is as free as possible of pollen. Switch out pillowcases twice weekly and wash sheets weekly if you are able.
Vacuum, dust, and mop often. If you have rugs or carpeting, vacuuming at least weekly or multiple times a week is critical. If time is limited, focus on the rooms you spend most of your time in, such as the bedroom and living room. Use a damp cloth to wipe down hard surfaces, such as tables and shelves.
Use HEPA air filters to filter pollen out of circulation. Start with the room you spend the most time in, such as the bedroom or a home office.

white neti pot with towel and salt on display

Nasal Rinses

In addition to cleaning around the house and improving the quality of the air you breath, you can also take steps to clear your sinuses.

Neti pots and nasal lavages help to clean the nasal passages of pollen as well as to lubricate the nose and throat. If used regularly, they have the added benefit of preventing mucus in the sinuses from building up and causing sinus infections.
Inhaling steam produced by a hot shower or a pot of water on a rolling boil can help to break up mucus and clear out the sinuses. Take care to position yourself far enough from the source to prevent getting burned by the steam. Consider adding fresh herbs, such as thyme and rosemary, to the water for their soothing volatile oils.

variety of colorful and fresh apples in a wooden box

Nutrients & Foods

Eating foods that are natural sources of antihistamines and antioxidants will help you combat seasonal allergy symptoms.

Luteolin is a common constituent of many fruits and vegetables, which has antioxidant, anti-inflammatory, and antihistamine properties. Common sources of luteolin include carrots, olive oil, peppermint, thyme, oregano, and celery.
Quercetin, like luteolin, is a powerful antioxidant that has antihistamine properties. It can be found in common foods such as onions, citrus fruits, buckwheat, green leafy vegetables, and apples.
Apples not only contain quercetin, they are also a rich source of allergy fighting polyphenols and antioxidant proanthocyanins.

Nettles: leaves, supplements, tincture, and tea

Herbs

Support a nutrient-rich diet with herbal supplements.

Nettles have natural antihistamine properties, with the highest concentrations in freeze dried preparations. Since nettles are abundant this time of year, enjoying them as food or tea can also be helpful.
Butterbur is shown to be effective against allergic rhinitis due to its anti-inflammatory properties.
Boswellia, also known as Indian frankincense, is a potent anti-inflammatory agent that acts to inhibit inflammatory leukotrienes and histamine-releasing mast cells.

Start now for a more enjoyable allergy season. And, as always, remember to consult your health care provider before starting any herbal or supplement protocol.

By Kelley Garrison, ND

Herbal Adaptogens for Stress Support

silver spoons with brightly colored superfood powders in them

The past few years have brought about unexpected and unprecedented change. As a consequence, it has also burdened us with significant stress: stress at the workplace, stress in relationships, stress about the future, financial stress, and burnout. For many of us stress has permeated our lives, becoming a daily and constant unwelcome companion. It is important to note that not all stress is bad. In healthy amounts, stress can be a source of motivation, it can help us endure discomfort in the short term for long term gains, it can help keep us safe by cueing us into danger. When stress becomes prolonged and overwhelming, however, it stops being beneficial and instead becomes disruptive, burdensome, and even detrimental to our health. Excessive stress can cause fatigue, disrupt our sleep, make us more irritable and on edge, and lead to or exacerbate chronic conditions like IBS, hypothyroidism, diabetes, and high blood pressure.

Luckily, there is a group of herbal allies that can help us bear the weight of stress so that it does not feel so heavy. These allies are called adaptogens. Adaptogens are uniquely well suited to help our bodies adapt to stress on a physiological level. When taken regularly, adaptogens can help decrease fatigue, improve attention and endurance, and blunt the detrimental effects that chronic stress can have on our hormones, immune system, and nervous system.

Let’s take a closer look at four common adaptogens.

Rhodiola

Rhodiola is a short, fleshy perennial herb with a fragrant rhizome that is abundant in the Arctic and originates in Siberia and the mountains of northwest China. Just as the plant itself is able to withstand and even flourish in these harsh habitats, rhodiola as an adaptogen helps to increase endurance, combat fatigue, and enhance physical and mental performance. It is ideal for those who are experiencing prolonged periods of heightened stress leading to fatigue, burnout, and difficulty focusing. Think of this plant for those who are burning the candle at both ends, such as college students, exhausted parents, and overworked individuals. Because of its energy boosting properties, it is best taken earlier in the day.

Find rhodiola in the Co-op's wellness department here.

Astragalus

Astragalus is widely used in Chinese medicine as an adaptogen with cooling and calming effects. In addition to being an adaptogen, astragalus is inflammation-modulating. It does it all. Astragalus protects the kidneys and liver, supports a healthy heart, breaks down scar tissue, and fights against viral infections. It is best used on a regular basis for general stress support, especially when stress leads to frequent illness, anger and irritability, and chronic fatigue.

Find astragalus in the Co-op's wellness department here.

Ashwagandha

Ashwagandha has a long history of use in the Ayurvedic medicine tradition as an herb that helps to replenish us when we feel our vitality is depleted. Not only a powerful adaptogen, ashwagandha is also anti-inflammatory and anxiety reducing. It helps to nourish and protect the brain. Ashwagandha is ideal for those experiencing stress-related insomnia, as it can help increase sleep latency times, allowing us to sleep longer and more fully. Think of this plant for when you are feeling “wired and tired,” exhausted and unable to cope with stress with excessive worry and thoughts.

Find ashwagandha in the Co-op's wellness department here.

Bacopa

Bacopa is the go-to adaptogen when stress is starting to affect brain health. Bacopa crosses the blood-brain barrier and acts as a powerful antioxidant and neuroprotective agent. It helps to increase blood flow to the brain, increases GABA (an anti-anxiety neurotransmitter), and helps to repair damaged neurons. Bacopa is helpful in improving cognition, focus, memory retention, and concentration. Because of these qualities, it can be a powerful adaptogen for the aging, the overworked, and those with ADHD.

Find bacopa in the Co-op's wellness department here.

By Kelley Garrison, ND

Local Vendor Profile: Moon Valley Organics

by Sarah Schermer, former Cordata Wellness Manager

Photos by Matt Curtis

updated March 2020; originally published October 2017

Aaron (left) and Kim Otto pose on their Whatcom County farm while welcoming Co-op staff for a tour.

Honeybees drone in a field of chamomile. Nearby, calendula is blossoming in tidy rows—glowing with a bright orange of fresh tangerines.

Nestled near the Mount Baker-Snoqualmie National Forest and the Nooksack River, just off the Valley Highway in Deming, Moon Valley Organics is a handmade haven of quiet and quality, carefully cultivated by Kim and Aaron Otto.

From seed to salve, their mission is to create high-quality, organic personal care products that promote a healthy way of caring for our bodies and the world.

No small task, but they’ve been doing it with grace and style since 1999.

The farm’s old silo is ringed by fields of herbal ingredients, busy workshops, and a cozy
micro-village of trailers and tents for itinerant WWOOFers. (WWOOFers volunteer on organic farms around the world in exchange for a hands-on learning experience, plus room and board.)

If the relaxed, smiling faces of Moon Valley staff don’t tip you off, we are assured through their certified B Corp status that both seasonal and long-term workers enjoy the Moon Valley ethic and environment.

Calendula is the farm’s signature herb and Kim’s personal favorite. This year’s harvest was so abundant that space in the drying racks in the barn loft was at a premium, so blossoms were pre-drying in the hot, sunny field. Calendula, long-valued for its soothing properties, is used in almost all of the lotions and lip balms made by hand on the Moon Valley Organics farm.

Lovingly and expertly crafted from ingredients mostly grown on their own sustainable permaculture farm, their soaps, lip balms, lotion bars, and salves need no preservatives because of the high-quality beeswax and infused oils. (Don’t try it at home, but Kim says you can practically eat the stuff!)

Like all of their products, every herbal lip balm is formulated and packaged by hand right on the farm.

If the silky feel doesn’t make you want to buy one for every pocket and bag, just know that 10 percent of net lip balm profit is donated to organizations dedicated to protecting pollinators. And, Moon Valley created a 4-acre pollinator sanctuary on their own farm, ensuring the health of our flying friends for generations to come.

Listening to Kim and Aaron talk about bees and dirt makes me proud to carry their products.

Their commitment to sustainability even extends to packaging, which is not only beautiful but also BPA-free, 100 percent recyclable, and made from the highest percentage of post-consumer recycled materials available. For those striving for a zero waste lifestyle, the Co-op is happy to offer bulk options for their bar and liquid soaps. And a relatively new addition is plastic-free Moon Valley Herbal Shampoo bars packaged in recyclable paperboard

We are proud to call ourselves partners, and together will continue using beautiful body care and cooperative business as a vehicle for social change.

moon valley organics farm tour attendees

Taking a break in the calendula field are current and former Cordata wellness staff (taken in 2017: above, from left) Ticker Ba-Aye, Jesi Van Leeuwen, Sarah Schermer, Christy King, and, seated, Christy’s son, Odin.

LEARN MORE

Learn more at moonvalleyorganics.com. You can even take a video tour of the farm.

Ask the Nutritionist: Vitamin D

by Selva Wohlgemuth, Co-op News contributor

June 2019

Selva Wohlgemuth, Registered Dietitian and Nutritionist

“Tell me more about vitamin D. How and where do I get enough vitamin D for general wellness?”

Many people have heard of vitamin D and understand its relationship to the sun. I often hear people say “soaking up my vitamin D” when a nice, sunny day arrives. But is it really as simple as that? Of course not. Today I will clarify what vitamin D is, why you need to make sure you are getting enough, and how to make sure you are getting what you need.

Vitamin D 101

Vitamin D is a fat-soluble vitamin with hormone-like properties that is found naturally only in a few foods and can be synthesized in the skin from the sun’s UVB rays. It is commonly known for its facilitative role in bone health by increasing calcium absorption and for its role in improving seasonal affective disorder. However, many people do not know that it also is required for proper immune function, hormone health, cellular growth and development, and blood sugar and blood pressure regulation. That’s a lot!

Many studies have found an inverse relationship between vitamin D status and autoimmune disorders, diabetes, eczema, cancer, depression, and more. The current recommended dietary allowance (RDA) is set at 400IU per day
for infants, 600IU per day for children and adults, and 800IU for the elderly.

SOURCES OF VITAMIN D

Vitamin D from the Sun

The sun doesn’t give you vitamin D3, it merely starts a process. Upon the skin’s exposure to the sun’s UVB rays, pre-vitamin D3 is converted to inactive vitamin D3 (cholecalciferol). After conversion in the skin, cholecalciferol is quickly transported to the liver and then to the kidneys to be metabolized to active vitamin D3, also known as calcitriol. Therefore, if the liver or kidneys are not functioning properly, vitamin D status can be impaired.

However, the darkness of your skin, the fat deposition underneath your skin, and the coverage on your skin (including sunscreen and clothing) all play a role in if and how much pre-vitamin D3 is converted to cholecalciferol. If you have darker skin tone, are elderly (less fat under skin), wear a protective clothing layer, or apply a sunscreen greater than 10 SPF, you will have reduced or no vitamin D3 conversion.

Furthermore, above the 40th parallel north (or below the 42nd parallel south), there is inadequate UVB radiation to support vitamin D synthesis from mid-October to mid-March. Bellingham is at the 48th parallel north.

Plus, the best time for good UVB exposure is between 10 am–2 pm. If you are working an indoor job from 9 am to 5 pm, are fully clothed, and wear sunscreen on your face, then you will not synthesize any vitamin D. If you think you will get some vitamin D when sitting in a sunny spot inside, think again. It doesn’t matter what time of year it is, or time of day, if you are sitting in front of a window, all UVB rays are blocked and you will not synthesize any vitamin D.

Nutritionist Tip: Get outside around noon for 15 minutes and expose your hands, arms, and face (without sunscreen) in the late spring, summer, and early fall months to synthesize about 1000IU. Then layer on the sunscreen or seek shade.

Vitamin D from Food

Vitamin D is only found naturally in very few foods including fatty fish like salmon and sardines (340IU per 3 ounces), eggs (40IU per egg), and liver (40IU per 3 ounces). Mushrooms, although advertised as a source of vitamin D, often do not provide much useable vitamin D unless the grower purposefully has exposed the mushrooms to UV light. One cup of sliced “unexposed” crimini mushrooms only provides 5IU, whereas the “exposed” provides around 400IU. Ask your grocer what kind they offer. However, there are other foods on the market that are fortified with vitamin D such as dairy and plant milks, orange juice, and some cereals, usually providing anywhere between 50-100IU per serving.

Nutritionist Tip: Enjoy fatty seafood like salmon, UV “exposed” mushrooms, and fortified milk or non-dairy milks multiple times per week for substantial food sources of vitamin D.

Vitamin D from Supplements

Vitamin D supplements can be found as vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol). Vitamin D2 is synthesized via UV irradiation of yeast, whereas D3 is synthesized via UV irradiation of lanolin. However, research studies have found that vitamin D2 may not be as effective in increasing active (calcitriol) vitamin D3 serum levels. Taking supplements is essential when adequate dietary intake and proper sun exposure are lacking.

How Much to Supplement?

The optimal intake of vitamin D to support general health and well-being remains controversial. Researchers have found a U-shaped curve regarding vitamin D status, indicating that both low and high vitamin D serum levels are correlated with disease development and progression. The Linus Pauling Institute recommends that generally healthy adults supplement with 2000IU of vitamin D3 daily. Some may need more or less depending on the factors previously discussed.

More is not always better! High-dose vitamin D supplementation that is not monitored can lead to abnormally high serum calcium concentrations, which can damage the kidneys and heart. Research suggests that daily intakes of less than 10,000IU per day in healthy individuals is very unlikely to result in toxicity.

Nonetheless, it is best to test not guess! Work with a health care practitioner to check your vitamin D status 1–2 times per year to get a feel for your unique needs. Research studies suggest that a serum vitamin D concentration between 40 ng/mL and 60 ng/mL is ideal.

Nutritionist Tip: Supplement with 1000–2000IU per day and check your vitamin D levels annually to ensure a serum vitamin D between 40–60ng/mL. Make sure to check your multivitamin, as they often already contain some vitamin D.

RESOURCES FOR THE INSPIRED INDIVIDUAL

Overall, low vitamin D status can impact your health in many ways. Unfortunately, testing vitamin D status is not as routine as it should be, especially here in the Pacific Northwest. Ensuring optimal vitamin D levels year-round can help keep you feeling your best. Be an advocate for yourself and request vitamin D labs at your annual doctor visit or see the resources below for additional helpful research, testing, guidelines, and applications.

See www.Grassrootshealth.net for more vitamin D information and research. They also provide vitamin D testing for $65.
Get the free DMinder App to monitor your vitamin D status and local sun exposure.
See the Environmental Working Group’s “Guide to Sunscreen” for safe sunscreen products.Article References:Krause’s Food & The Nutrition Care Process, 14th Edition.
Pages: 1071-1072.Linus Pauling Institute. Vitamin D. https://lpi.oregonstate.edu/mic/vitamins/vitamin-D#RDAGrassrootsHealth. Resources. https://grassrootshealth.net/documentation/

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.

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

SUSTAINABLE SHOPPING AT THE CO-OP

SUSTAINABLE SWAPS AT HOME

SUSTAINABILITY AROUND TOWN

By Selva Wohlgemuth, Co-op News Contributor

Mushroom Master Blend

Olive Leaf Complex

Back to Balance Cleanse

Moonflower Botanicals Bar Soap

HiBar Shampoo & Conditioner Bars

Wild Carrot Herbals

Wild Carrot Herbals Saffron Seed Nutrient Cream

Moon Valley Organics Lotion Bars

Uncle Harry's Colloidal Silver Blemish Stick

Booda Butter Eco Balm

Island Thyme Natural Deodorant

Plus Ultra Bamboo Toothbrush

Uncle Harry's Mild Mint Toothpaste

Radius Floss with Coconut Oil

Healthy Habits

Nasal Rinses

Nutrients & Foods

Herbs

By Kelley Garrison, ND

Rhodiola

Astragalus

Ashwagandha

Bacopa

By Kelley Garrison, ND

by Sarah Schermer, former Cordata Wellness Manager

Photos by Matt Curtis

updated March 2020; originally published October 2017

LEARN MORE

by Selva Wohlgemuth, Co-op News contributor

June 2019

“Tell me more about vitamin D. How and where do I get enough vitamin D for general wellness?”

Vitamin D 101

SOURCES OF VITAMIN D

Vitamin D from the Sun

Vitamin D from Food

Vitamin D from Supplements

How Much to Supplement?

RESOURCES FOR THE INSPIRED INDIVIDUAL

Ask the Nutritionist

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