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You are here: Home / Archives for wellness

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.

HOT OFF THE PRESS| THE CO-OP DIFFERENCE| WELLNESS ask the nutritionist| hydration| nutrition| supplements| the co-op difference| wellness

2023 Supplement Sale

Members Save 30%

Different supplements sit on a white background including collagen, omega 3s, and mushrooms.

The Co-op’s annual supplement sale is a great way for members to start the new year with wellness, and stock up on must-haves. Our Wellness Managers picked out some of our most popular products for you.  

Probiotics 

A healthy microbiome is important for your overall health. The Co-op has a variety of Garden of Life probiotics that support your immune system and digestive health. Garden of Life’s Dr. Formulated Probiotics Once Daily is a unique formula with 30 billion CFU of beneficial probiotics made from diverse raw probiotic strains that are resistant to stomach acid and bile for daily digestive and immune system support.

Omega-3 

Omega-3 supports heart and brain health. The Nordic Naturals’ Ultimate Omega is one of the Co-op’s most sought after products. It’s made exclusively from 100% wild-caught sardines and anchovies with a fresh lemon taste. All Nordic Naturals’ fish oil products are non-GMO and third-party tested, and are Friend of the Sea (FOS) certified.

Vitamin D3 

The sun is one of the best sources for Vitamin D and the short days of Bellingham winters often leave us lacking. Vitamin D helps strengthen your immune system and promotes bone and tissue health. The Co-op’s brand of Vitamin D3 1000 IU, is vegetarian, and contains no artificial colors, flavors, or preservatives. It is free from the top eight allergens.  

Immune Support  

Zand Immunity Elderberry Zinc Immunity are easy-to-eat gummies and one of the best selling immunity supports at the Co-op. This daily defense is made with European Elderberry with added zinc and vitamin C. This powerful combination plays an important role in immune system support to keep you and your whole family starting the new year strong. 

Adaptogens

Fungi Perfecti Lion’s Mane Memory Support is designed to support memory and cognition. Lion’s Mane is well-known as “The Smart Mushroom” for its support of brain health. What you might not know is that Lion’s Mane has also been shown to support nervous system health by increasing Nerve Growth Factor, as well as supporting a calm mind for a balanced mood and better sleep. Olympia, Washington based Fungi Perfecti is a family-owned business dedicated to promoting the cultivation of high-quality gourmet and medicinal mushrooms.

Lion's Mane supplement is shown next to Lion's Mane mushrooms.

Collagen 

In addition to collagen, which supports healthy hair, nails, skin, bones and joints, Vital Proteins Original Collagen Peptides powder boasts hyaluronic acid and vitamin C. These powerhouse ingredients provide glowing wellness benefits such as moisturizing skin and reducing inflammation. Vital Proteins is an industry leader in collagen powders and a Certified B Corporation.

The sale ends January 10. Shop now!

Supplements and their ingredients are spilled out on a table.

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The Perfect Gifts from the Body Care Sale

A myriad of body care items sit on a wooden table with a red and white stocking waiting to be gifted.

The Co-op’s December body care sale is the perfect way to purchase your holiday gifts and stocking stuffers, and save money. We’ve selected some of our most popular items to help you get started. 

Elevate Your Bath  

Love Bath Salt Remedy 

The Love epsom salt bath is naturally made with organic essential oils created to tantalize your senses and lift your spirit. It is a cheerful bath remedy and one of Shepard Moon Concoctions’  top selling blends. Shepard Moon Concoctions uses only the highest-quality, therapeutic-grade, natural ingredients in all their products. They are handmade, paraben-free, petroleum-free, gluten-free, and vegan. 

Bath bombs and salts with stocking on a wooden table

Ginger and Mint Invigorating Aromatherapy Foam Bath 

Aura Cacia’s Invigorating Ginger and Mint awakens the senses with the zesty combination of revitalizing ginger and refreshing peppermint essential oils. Aura Cacia’s foam baths are crafted with jojoba oil and gentle coconut-derived surfactants to leave the skin soft and smooth. 

Serenity Bath Bomb

The Soul Spring Calming + Centering Serenity Bath Bomb is made with the perfect balance of lavender, sandalwood, and Hemp CBD. All Soul Spring products are made without any parabens, phenoxyethanol, sulfates, PEGs, propylene glycol, petroleum products, artificial colors, or synthetic fragrances.

Plastic-Free Sustainable Shampoo and Condition Bars That Are TSA Approved!  

Brixy Coconut Vanilla Shampoo and Conditioner Bars 

Brixy bars are made for hair care enthusiasts seeking plastic-free alternatives. The shampoo and conditioner bars are solid, making them perfect for air travel. The coconut vanilla offers a luxuriously sudsy experience formulated with coconut oil, argan oil, and provitamin B5 for strong and healthy looking hair.

Winter Hand Relief 

Lime Blossom Shea Butter and Cocoa Butter Hand Cream 

Andalou Naturals hand cream uses organic coconut water, fair trade shea and cocoa butter that absorb quickly, leaving your hands nourished and protected. Andalou Naturals is a woman-owned business that donates proceeds from product sales to support non-profit organizations centered on women and girls’ empowerment.  

Gardener’s Hand Lotion 

Hand screams sit in an out of a stocking on a wooden table

Cold weather, travel, and frequent hand washing can leave your hands dry and in need of extra attention. Island Thyme Botanicals Gardener’s Hand Lotion is a special floral skin soother for your hard working hands. Island Thyme products are botanically-based, made in small batches on their farm and apothecary on San Juan Island.  

Booda Butter All-In-One Daily Moisturizer 

A Co-op staple, Booda Butter is a blend of gentle yet powerful natural ingredients for deep, long-lasting moisture. The cocoa aroma is sure to please. Booda Butter products are organic, vegan, hypo-allergenic, wax-free, and have no added fragrance.  

 

Gift Ready, No Wrapping Required 

Samish Bay Soaps Trio 

Samish Bay Soaps has packaged three of their popular body soaps together for easy gifting. Lemongrass and oats, lemon zip, and their cheerful blend are all made in Bellingham using only plant-derived, pure essential oils and herbs.  

Moon Valley Organics Skin Essentials Collection

  • All three prepackaged gifts sit with a stocking on a wooden table
  • Soap set
  • Skin Essentials
  • Board grooming kit

An Orange Spice Cleansing Body Bar, Moon Melt Lotion Bar, and Herbal Lip Balm festively wrapped up and ready to gift from Whatcom County’s Moon Valley Organics. These three products were developed to nourish your body and be positive for the environment.   

Beard Grooming Kit 

Badger’s Beard Grooming Kit contains an organic beard balm and organic beard oil for a healthy, well-groomed beard. Beard oil nourished the beard and skin with jojoba and babassu oils. Follow the Beard Oil with the Beard Balm, a daily, leave-in conditioner and styling aid that moisturizes with a light, non-greasy feel. 

Everything You Need For Traveling 

The Co-op has travel sizes of many of our most popular products to help get you through the airport in a flash. Our recommendations to cover your basic needs include:

EO Organic French Lavender Hand Sanitizer 

Keep hands clean and refreshed with a 2 oz travel size hand sanitizer spray. The soothing lavender scent helps create a sense of calm to help make your travels safe and relaxing. It is 99.9% effective against most common germs.

Airplane essentials sit in a travel bag.

Himalaya Botanique Toothpaste 

Neem and Pomegranate help fight plaque, brighten your teeth, and leave your mouth feeling clean and freshed. Himalaya Botanique offers a rich, foamy texture and great taste without compromising on cleaning or health. The travel size is less than an ounce, free from fluoride, triclosan, SLS, and gluten.  

Everyone Coconut + Lemon 3in1 Soap 

The 2 oz, travel size is a do-it-all cleanser for your bath, body, and hair. The brightness of lemon and the calming sweetness of coconut combine for a lovely all-over balance. 

Everyone Coconut + Lemon Nourishing Lotion 

Pair your 3in1 Soap with the Coconut + Lemon 2in1 travel size lotion for complete body care. This bright and uplifting lotion is light, moisturizing and perfect for your hands and body. Fewer bottles means easier routines and more time for life’s little pleasures no matter where you’re headed.

Historical Remedies Homeopathic Stress Mints 

Homeopathic lozenges help to relieve physical and mental tension, settle digestion, and restore energy during travel or the hectic moments of the holidays. These peppermint lozenges from Historial Remedies are vegan and gluten-free.   

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Ginger to the Rescue!

Got cold symptoms? Trying to keep the cold or flu at bay? Then consider adding in fresh ginger root to your daily routine, especially around the holidays, for a whole foods approach to cold and flu prevention.

Ginger root is a very safe and effective tool to use during the cold fall and winter months. Gingerols are the most studied active component of ginger root that are associated with both anti-inflammatory and anti-microbial (both viral and bacterial) properties thereby reducing pain and soreness and while fighting off infections. This combination makes ginger root a prime tool come cold and flu season.

Not only can ginger help directly fight off bacterial and viral infections, but it can also help stimulate the immune system to better fight off current infections. This powerful combination allows for quicker symptom relief and recovery. Furthermore, the anti-inflammatory compounds in ginger root may help reduce discomfort including body aches and sore throats. Don't be surprised if other areas of your body feel less pain too — think menstrual cramps, joint pain, and more.

Fresh ginger root provides more antioxidant activity than dried, but both can be used to help ward of cold symptoms. However, fresh ginger root is my preferred way to use this root — not only for the health benefits but also for the flavor. Fresh ginger root is spicier and more pungent than dried, and overall, more warming. When combined with raw, local honey you get added anti-microbial benefits as well as some sweetness.

Let me share with you two easy ways to add therapeutic doses of fresh ginger root to your daily cold prevention routine.

Easy Fresh Ginger Root Tea

It cannot get more simple than fresh ginger root tea.

DIRECTIONS: Slice 4-6 slices of fresh ginger root and add to filtered water in a saucepan and cover. Bring to a low simmer. Simmer for 15 minutes, strain, and enjoy.

Optional: Stir in raw, local honey and fresh lemon juice to taste.

For even more support, add 1 clove minced garlic and/or fresh turmeric root slices.

Powerful Ginger Juice Shots

The most versatile way to use ginger root, is to make your own ginger juice with a high-speed blender. Then you can make your own cheap ginger shots for a quick boost, mix the juice with sparkling water for a refreshing drink, stir into hot water for an easy ginger tea, blend into a smoothie, or even add to soups and broths. The options are endless!

DIRECTIONS: Take a palm-size ginger root, coarsely chop, and blend with 2/3 cup water. Pulse to break up and then increase speed to high and blend into a very smooth liquid. Strain the liquid through a fine mesh sieve into a glass jar. Use the back of a spoon to press the juice out, leaving behind only dry ginger pulp. Alternatively, you can pour the liquid through a nut milk bag and squeeze out the juice. This keeps for about a week in the fridge. Shake before using as the ginger compounds settle to the bottom and take 1-2 tablespoons per day. Stir in raw, local honey and lemon juice if desired.

A cup of immunity-boosting ginger root tea with fresh ginger, lemon, and honey
A hand holds ginger root in the sunlight
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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Shop Small: A Gift Guide

Support the Co-op on Small Business Saturday and buy some fun items for your holiday gifts. The Co-op has unique items for gifts, stocking stuffers, and for yourself. Supporting the only locally-owned grocery store in Bellingham helps strengthen our community, local food network, and local producers. 

We’ve selected some of our favorite gift items for everyone on your list.  

For the Home Decorator

Holiday Wreaths 

Wreaths make a welcoming statement to any entry. Skyflower Botanicals’ flowers and foliage are grown on a small, organic, and woman-owned farm along the South Fork of the Nooksack River. Their conifer greenery is responsibly harvested or purchased locally. 

A holiday wreath with some blue and green foliage hangs on a wooden fixture.

Darling Orchids in a Ceramic Pot

An elegant, 2-inch orchid in a stylish white ceramic pot makes a lovely addition to any home. The Co-op sells both white and colorful orchids, all potted, for easy gift giving. 

Danica Heirloom Mugs 

Hot chocolate and eggnog tastes better out of one of the delightful patterns adorning Danica Heirloom mugs.

A pinecone candle and a tree candle sit in a holiday pine gift bag. A red mug sits on the table with a white orchid. Pine needles are tossed around as decoration.

They are handmade, sourced with care, and dishwasher and microwave safe. A percentage of all Danica profits is donated to Education without Borders, a Canadian non-profit organization that provides educational opportunities for disadvantaged and at-risk children in South Africa and Canada. 

Holiday Candles from Sunbeam Candles 

Sunbeam candles come in a variety of festive, decorative shapes with a focus on sustainability. All Sunbeam candles are hand-crafted, incorporate natural and wholesome ingredients, are made with 100% renewable energy, and use carbon neutral shipping. Let your holidays burn bright with their pine cones, trees, and seasonal designs.    

For the Foodie

San Juan Island Sea Salt Popcorn Blend 

San Juan Island Sea Salt’s Popcorn Blend offers a nutty, cheesy, and delicious accompaniment to more than just popcorn. Some of our favorite uses are on pasta, avocado toast, and eggs. Unique and tasty, San Juan Island Sea Salt is made from solar-evaporated sea salt from the San Juan Islands.   

Gilbert Cellars 2018 Left Bank Red Wine 

For the wine aficionados in your life, the Yakima-based Gilbert Cellars Left Bank Red Wine scores 90 points and comes gift wrapped. It is a full-bodied blend of Cabernet Sauvignon, Merlot, and Carménère with notes of black currant and plum. It is a balanced wine for holiday meals, appetizers, and makes a thoughtful gift for your host.        

Dark Chocolate Coffee Bark from Chocolate Necessities 

The pacific northwest is known for its coffee consumption and what better gift than coffee and chocolate? Local chocolatier, Chocolate Necessities, make a holiday bark with a Northwest twist — coffee! Chocolate Necessities Dark Chocolate Coffee Bark covers the chocolate and coffee loves alike.  

San Juan Island Popcorn Blend
A bottle of wine and some chocolate bark sit in a Hanukkah gift bag.

For the Spa Lover 

Studio Oh! Cosmetic bag 

Studio Oh!’s portable, water-resistant cosmetic bags highlight unique and original artwork with witty, whimsical designs. The Co-op sells bags in a variety of shapes and designs that are fully lined with secure metal zippers. These bags are fun for all ages and while technically a cosmetic bag, work well for many purposes. 

Samish Bay Soaps 

Locally made Samish Bay Soaps are individually gift-wrapped in winter flannel or shaped as snowflakes without the wrapping. They come in a variety of seasonal fragrances; perfect for stocking stuffers. Samish Bay Soaps are made simply, using only pure essential oils and herbs. Their products are environmentally friendly, cruelty free, and free from chemical fragrances and colorants. Every batch is created, cut, and packaged by hand in Bellingham. 

Island Thyme Moisturizers 

Cold weather, travel, and frequent hand washing can leave your hands dry and your face in need of extra attention. Island Thyme lavender rose cream is a deep moisturizer for both your body and face. The 2 ounce glass jars are TSA compliant and at the top of everyone’s gift list. Island Thyme products are botanically-based, made in small batches on their farm and apothecary on San Juan Island.  

Moon Valley Organics Lip Balms

The Co-op sells Whatcom County-based Moon Valley Organics lip balms in gift ready packs and individually. These balms make great gifts for anyone who spends time outdoors and needs extra lip protection.

Moon Valley Organics follows the highest organic standards with a mission to protect pollinators. Help the bees while treating your friends and family to lip balms in a variety of healing essences.      

Badger Aromatherapy Travel Kit 

Experience all the necessary aromatherapy balms to get you through the holidays in one convenient travel kit. The travel kit features five essential oil profiles carefully formulated to refresh, de-stress, and inspire. Badger aromatherapy is certified organic and cruelty free. 

For Everyone

Co-op Gift Cards 

A Co-op gift card is the quintessential gift for the person who has everything. Stop by the service desk at either store and pick out a gift card in any amount. We have a wide selection of cards to drop your gift card into. We can also do large quantities of gift cards to cover your employees, service providers, or any group that you may need to purchase for.  

Maggie’s Organics Snuggle Socks 

Soft, comfortable, washable organic merino wool. This is a gift for anyone experiencing the Pacific Northwest winters. Help them keep cozy with socks produced by humanely-raised sheep and skilled workers. These comfortable socks are ethical and sustainable, as well as made in the USA.

Watercolor paper, socks, and a puzzle sit by some twinkle lights on a wooden table.

Eeboo Deluxe Watercolor Paper 

This high-quality, Italian watercolor paper is the perfect canvas for your watercolor art. The extra thick and absorbent paper has a natural pH, is chlorine-free, and completely recyclable and biodegradable. The paper books are glue bound for easy removal of the pages that makes painting your masterpiece easy and portable. 

Puzzles from eeboo 

Woman-owned eeboo makes high-quality, beautiful puzzles, games, and activities that reflect family, community, and inclusion. The 36-piece mini puzzle is a favorite for stocking stuffers or traveling. Wanting more of a challenge? We have puzzles with up to 100 pieces that feature equally beautiful scenes. 

All of the gifts sit on a table with wrapping paper and pine needles in the sunlight.

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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: 

  1. Add a tablespoon of nut or seed butter for a little extra protein and fat. 
  2. Swap out the regular sugar for coconut sugar. 
  3. 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.

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

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.

HOT OFF THE PRESS| NUTRITION| RECIPES| SPECIALITY DIET dessert| gluten free| healthy| nutrition| organic| recipe| seed| vegan| wellness

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. 

A heart made of produce

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.

Apples with nut butter

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.

Garlic on a cutting board

-    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.
Bunch of colorful Swiss chard.

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.

HOT OFF THE PRESS| NUTRITION| PRODUCE| THE CO-OP DIFFERENCE| WELLNESS back to school| fall| fresh| healthy| immunity| kid friendly| nutrition| produce| vegetables| wellness

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
sustainable shampoo bars

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.

bulk liquid soaps

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!

BULK| HOT OFF THE PRESS| LOCAL| SUSTAINABILITY| THE CO-OP DIFFERENCE| WELLNESS climate change| earth day| earth-friendly| natural beauty| natural products| plastic| recycling| reef-safe| sustainability| sustainable products| wellness

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.

person changing pillowcase in bedroom

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.

Dr. Kelley Garrison, ND

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.

NUTRITION| SALES| WELLNESS allergies| herbs| naturopathic medicine| spring| wellness

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 plant pictured with root on wooden spoon

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 roots slices in front of black tea pot

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 plant, root, powder, and capsule on cutting board

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 herb and powder in bowl

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.

Dr. Kelley Garrison, ND

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.

HOT OFF THE PRESS| NUTRITION| WELLNESS adaptogens| herbs| naturopathic medicine| stress| supplements| wellness

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