ARE YOU MAGNESIUM DEFFICIENT?

Magnesium is a vital mineral that is involved in over 300 enzymatic reactions in the body and shown to be beneficial for heart disease, brain health, hormone production, hypertension, and helps stabilize blood sugar. Magnesium is found in all bodily tissues, but mainly in the bones, muscles and brain. It’s considered the anti-stress and relaxation mineral.

Magnesium takes part in the transmission of hormones such as insulin, thyroid, estrogen, testosterone, DHEA, and neurotransmitters such as dopamine, serotonin, GABA, and minerals and electrolytes.

Magnesium deficiency is an epidemic in men, women and children and especially in the elderly. Diabetics and individuals who use alcohol, caffeine, blood pressure drugs, diuretics, antibiotics, oral contraceptives and sleep meds are highly susceptible to magnesium deficiency. 

Magnesium depletion is very common due to diets high in carbohydrates, sugar, soda and processed, packaged foods. Also, individuals who sweat excessively, experience high stress lifestyle and adrenal fatigue suffer from magnesium insufficiency. On top of that, food levels of magnesium have declined drastically in recent years due to mineral depleted soil. 

Individuals often think they’re deficient in calcium, when in reality it’s magnesium they’re deficient in. Magnesium is a synergist for calcium and vitamin D absorption. No matter how much vitamin D you take, your body cannot properly use it if you’re deficient in magnesium. And, without adequate magnesium extra calcium collects in the soft tissues instead of bone and causes calcium deposits and arthritis. In two separate studies published in the American Journal of Clinical Nutrition, magnesium deficiency was found to be associated with abnormal bone calcification. Both studies revealed that the higher the intake of magnesium, the higher the level of bone mineral density. 

Magnesium deficiency is linked to causing numerous chronic health problems. Circulating and dietary magnesium are inversely associated with cardiovascular risk. Insufficient levels of magnesium increase inflammation and exacerbate age-related diseases such as cardiovascular disease, diabetes and hypertension. Low levels of magnesium can contribute to a heavy metal deposition in the brain that may be responsible for Alzheimer’s, Parkinson’s and MS. 

Common Symptoms and Conditions related to Magnesium deficiencies

Abnormal heart rhythms	Muscle cramps, spasms & weakness	Vertigo
Irritable bowel syndrome (IBS)	Kidney stones
Psychological stress	Persistent eye-twitching
Restless leg syndrome	Tension & migraine
Sensitivity to noises	Asthma
Anxiety, irritability & agitation	Hyperactivity / ADD
Chronic fatigue	Panic attacks
Fibromyalgia	PMS

Routine blood testing is not an accurate or effective marker to detect magnesium levels since less than two percent of magnesium is in the blood. The majority of magnesium, 99% is in the cells and in the fluid around the cells, in muscle and in the bone. Lab values that are within normal limits give a false sense of security of the actual magnesium status. 

Magnesium is beneficial for:

Brain function	Atherosclerosis
Arterial fibrillation	Kidney stones
Fibromyalgia	PMS
Calming the nervous system	Chronic fatigue
Cell protection from heavy metals
Reducing risk of colon cancer
Healthy aging, longevity
Muscle cramps & spasms

Food sources of magnesium include chlorophyll-rich leafy greens, seaweed, unsweetened cocoa, nuts, seeds, parsley, cilantro, avocado, fish, shrimp and wild salmon. 

Magnesium supplementation is an inexpensive and worthwhile investment. A highly-absorbed, bioavailable, chelated form of magnesium is important. These include magnesium taurate, citrate, aspartate, orotate, fumerate, threonate malate and glycinate. Magnesium oxide is a non-chelated, lower quality form of magnesium that is poorly absorbed.

Although the RDA recommends 300-400mg/day, most individuals benefit from 400-1000mg/daily or up to bowel tolerance. A side effect of too much magnesium is loose stools, which can be alleviated by supplementing with magnesium glycinate.

A phosphorylated B-6 taken with magnesium can be helpful since the level of vitamin B6 in the body determines how much magnesium will be absorbed into the cells.

Supplementing with magnesium is best taken between meals, after exercising or before bedtime when little or no fat is present in the gut (fat binds to magnesium and prevents absorption). Individuals with kidney disease or heart disease should consult with their doctor prior to supplementing with magnesium.

Also beneficial is soaking in a tub with 4-6 cups of Epsom salts (magnesium sulfate). The magnesium is absorbed through the skin and it’s great for relaxation before bedtime.

I LOVE THE FLAVORS OF FALL

PUMPKIN PUMPKIN PUMPKIN!!

The recipe for these super yummy healthy gluten free pancakes is on the recipe page!  Enjoy!

A little turkey bacon on the side is awesome too!

FERMENTED VEGGIES

Add fermented veggies to your salad and your life!  Your gut will thank you!  Try this Red Beet & Cabbage Sauerkraut in your next salad.  It is what's called a fermented food, which has an abundance of healthy gut probiotics. The beneficial bacteria in these fermented foods are very potent detoxifiers, capable of drawing out a wide range of toxins in the gut. Fermented foods such as this one, has long been known for it's gut healing properties. You can purchase fermented veggies or you can make them yourself. I found the red beet & cabbage at Whole Foods. The brand name is Wildbrin and it is in the refrigerated section with other sauerkraut's and fermented veggies. They come in many other flavors. The best part about these fermented veggies is how great they taste too!

This is one of the best salads I have ever made! See the red beet & cabbage sauerkraut?

  Its so pretty!

How Menopause Affects Weight (Watch the Video)

How Menopause Affects Weight (Watch the Video)

YOUR BRAIN FITNESS MATTERS TOO!

Staying fit for your brain's health is just as important as staying fit for your body's health. It used to be the advice for aging adults was to do crossword puzzles to keep their brain sharp, but with the dramatic growth of Alzheimer’s disease and dementia among our aging population, that advice has changed. Pharmaceutical companies have spent billions trying to find the magic pill to reverse Alzheimer’s disease and other cognitive disorders. That has proven so far to be a dismal failure.

A new U.S. study has confirmed that staying fit during your midlife years means that you're less likely to develop dementia later in life. This study used over 20,000 healthy, well educated adults 50 years old plus.

The fitness minded participants who trained were followed for 20 to 30 years to look for signs of dementia. Researchers were allowed to examine Medicare records to keep track. Subjects who trained in midlife were found to be 38 percent less likely to develop dementia than those who didn't train.

There are a couple of reasons for this. Those who train usually have a healthier diet, and because of the direct effects of exercise on the blood flow to the brain. Maintaining the best circulation to the brain is critical in the middle age years to promote a healthy pituitary response to stress and other environmental factors.

It is currently believed, and I completely agree, that many issues such as chronic depression, dementia, Alzheimer’s disease and other cognitive disorders are all linked to poor brain circulation.

Always challenge yourself to learn new things like a new exercise. Also supplements to keep in mind are fish oil, vitamin D3, magnesium and any good antioxidants will help shield the brain from disorders.

This is Jill, she is one of my clients.  Jill is a grandmother in her 60's!  Jill lifts weights, does TRX and Zumba dance class.

Jill trains hard 4 days per week and it shows!  This TRX Pike is not an easy move, but Jill went after this challenging exercise and now does it better than some of my clients half her age.

FOOD CRAVINGS (are they sabotaging fat loss?)

Do you have any idea what may be the cause of your food cravings? You may be surprised to know that your food cravings have nothing to do with being physically hungry. Whether it's chocolate, a bag of salty chips, or big greasy cheese burger, we are all stricken with cravings for certain foods at one time or another. Craving's in many cases may not be what they appear. Sometimes it's about listening to your body and determining what it's really asking for. The body requires macronutrients (protein, fats and carbs) as well as micronutrients (vitamins and minerals) to function optimally. If the body is deficient in a nutrient, it will likely show a sign. In many cases, that sign is a food craving. 

For example, if the body does not receive enough omega – 3 fatty acids in the daily diet, it may que us to eat more of the wrong kind of fat. We'll likely eat the greasy cheese burger or slice of cheesy pizza, or bag of chips. Unfortunately, those foods are not going to give the body what it is looking for. This can turn into a huge over indulgence, which is never good. Once the body is given the right kinds of fats such as the omega – 3s, the cravings may go away.

Craving's can also be a more complicated problem. Sometimes those cravings are an indication that something may be wrong internally, maybe even a health concern. Salt is a great example of that. If you find yourself craving salt or salting food before even tasting it, this may be a sign of electrolyte imbalance. This may also be a sign of adrenal fatigue, which if not addressed can lead to other hormonal imbalances, affecting cortisol, DHEA, estrogen, testosterone, the thyroid, melatonin and many others.

Sugar cravings are another one that in many cases are attributed to adrenal fatigue. Adrenal fatigue can interfere with cortisol production, leading to blood glucose depletion and hypoglycemia. As blood sugar levels drop, this cues a person to eat sugar in an effort to raise those levels. For women, food cravings tend to be at their greatest during pre-menestration. Those cravings can be caused by something as simple as the need for zinc. But it can also be something more complicated.

The chemical changes within a women's body combined with stress and emotions, trigger those cravings for chocolate, ice cream and french fries. Unfortunately consuming these processed foods leads to additional bloating and water retention.

Here is a list of common cravings and the possible deficiency associated with them.

Food craving: Fat. Common deficiency: Calcium.

Food craving: Bread. Common deficiency: Nitrogen.

Food craving: Soda. Common deficiency: Calcium.

Food craving: Chocolate: Common deficiency: Magnesium.

Food craving: Salt. Common deficiency: Sodium, chloride.

Food craving: Sugar/sweets. Common deficiency: Chromium, phosphorous, tryptophan, sulfur.

Food craving: Coffee. Common deficiency: Phosphorous, sulfur, sodium chloride, iron.

If you are experiencing chronic cravings for certain food types, where adding in the nutrient containing foods doesn't help, then you may have some internal imbalance present, like hormonal or digestive issues. It may be a good idea to contact a functional or holistic nutritionist or a naturopathic doctor.

By performing a bio-individualized assessment, and possibly running lab tests, a naturopathic doctor may be able to uncover the underlying causes of cravings, then prescribe the appropriate nutrition and nutraceuticals regimen required to correct the underlying causes, halting the cravings before they turn into something more severe. 

 

GIVE YOUR LIVER SOME LOVE!

What are we without a healthy functioning liver?  One of my favorite things I love to have every morning is Dandelion Root tea for liver relief. If you are unaware of the health effects Dandelion tea has on the liver, then you will want to hear this.
Dandelion tea helps alleviate skin conditions, helps ease the pain of aching arthritic joints, purifies the blood, improves circulation and stabilizes blood sugar. It contains calcium, magnesium, iron, zinc, potassium, vitamins B and C and helps prevent urinary tract infections. Dandelion tea also promotes weight loss and improves digestion, eases liver congestion, and purifies the bladder.
You can try adding Dandelion tea to your morning routine and works great as a coffee substitute. I add a little raw honey and a pinch of cinnamon to mine. It is quite enjoyable!