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Magnesium’s Magnificent Healing Properties

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Magnesium’s Magnificent Healing Properties

Magnesium is a powerful mineral occurring naturally in our body and that many people are severely lacking. This can have a pretty negative effect since it aids in the function of over 300 different enzymes and biochemical reactions in the body. The best way you can tell if you are deficient is to eat foods that are rich in magnesium or try supplementing and see how you feel. You will likely notice a difference right away. Magnesium rich foods are things like assorted nuts, legumes and green leafy vegetables. Another great way to get your magnesium is a secret that our grandparents knew, to soak in a warm bath with Epsom salts.This allows you to directly absorb it through your skin.

What are just some of the great benefits of magnesium?

It supports bone strength. Half of our magnesium is stored in our bones, so supporting those levels is hugely important for us to maintain healthy bones. Magnesium also helps the transportation of calcium, another mineral in our body that prevents the loss of bone density, especially as we age.

Prevention of type-2 diabetes. Magnesium helps with carbohydrate metabolism and directly influences insulin activity, which controls our blood glucose levels. Studies have shown that for every 100 mg of magnesium we intake, there is a 15% decrease in the direct risk of getting type-2 diabetes.

Digestive support. Magnesium plays a big role in the digestive process because it is a coenzyme in the intestines that assists in the natural production of hydrochloric acid in the gut necessary to break down the food we eat. It’s also great to naturally relieve constipation.

Supports heart health. Magnesium aids in maintaining a normal heart rhythm, strengthening our muscles, especially the heart which is one of our biggest muscles, and aids in rebuilding our blood vessels. It plays a key role in the prevention of an irregular heartbeat, cardiovascular disease and heart attacks.

Helps with migraines, insomnia and even depression. It has even worked to cure severe psychiatric issues such as panic attacks, anxiety, and even a difficult agitative state. Magnesium not only significantly reduces the severity of all of these conditions, but also lowers their recurrence rate.

Great stress reliever. When we are hit with stress, magnesium can play a key role in relieving it immediately by relaxing the body as part of a natural hormonal response and naturally lowers blood pressure.

Premenstrual symptoms reliever. As a natural muscle relaxer, magnesium also aids in the relief of premenstrual cramps, and acts as a diuretic eliminating fluid retention that causes bloating and breast tenderness.

It’s hard to believe how much this natural mineral can do for us each day. Try adding it to your diet and see how you feel!

How Important Is Consuming Protein?

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How Important Is Consuming Protein?

Everyone knows what protein is, in general, but most people don’t have a deeper concept of just how vital it is to our body. It is so important to consume enough healthy protein in our diet and from a healthy source. Opinions vary, but it is recommended that it is healthy to consume anywhere from 0.5 to 0.8 grams of protein per pound of body weight daily. A bodybuilder’s protein intake recommendations may be higher in order to add the desired muscle mass.

So What Are Proteins?

Proteins are the macronutrients that form the foundation of our diet. Proteins help to build new cells and regulate the metabolism. They actually help all of your cells communicate and shuttle oxygen throughout the body in the form of hemoglobin. They also have the ability to build muscle.

Amino acids are the building blocks of proteins. It is absolutely essential that we consume these daily and in the right way. Our DNA directs the body to join various combinations of amino acids into a variety of sequences, each serving a unique function and feeding our bodies exactly what it needs.

We can store fats and carbohydrates to draw on when needed, but we do not have a storage pool of amino acids. We need to add to it each day in order to build the body proteins that we need. If we are missing a particular amino acid to form the protein it needs, it will pull that amino acid by breaking down existing muscle protein. Consistently lacking certain amino acids means we will lose muscle weight, energy and, eventually, fundamental body functions.

The Main Sources Of Daily Protein:

  • Meat, poultry, eggs, dairy, and fish are complete sources of protein. They contain all of the essential amino acids.
  • Nuts, seeds, beans, peas, and whole grains. However, in order to consume all of the essential amino acids, plant foods must be used to complement each other with their amino acid profiles. Beans tend to be low in one amino acid that grains have plenty of, so combining these foods forms a complete protein, like beans and rice.

Be sure and consume your daily healthy protein and remember that centering on a protein diet promotes energy, healthy muscles and even weight loss!

Is There Such A Thing As A Healthy Fat?

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Is There Such A Thing As A Healthy Fat?

In recent years fat became enemy number one and all the experts preached that a low-fat or zero fat diet was the only healthy diet. They believed this was the key to losing weight, managing cholesterol and basically would solve any and all health issues. What happened was the opposite and our population has never been so obese and riddled with health problems, including soaring numbers of people being diagnosed with Type 2 diabetes. Everyone turned to processed foods with very little if any fat and filled with carbohydrates and fillers, to just end up putting on the weight.

As a result of these disastrous results for so many was the new focus to not only make a solid effort not to consume too much fat, but to try to consume a healthy portion of the good types of fat. Diets then emerged like the Atkins diet and the South Beach Diet that are very high in fat and with a definitive protein a focus and yet everyone on these diets started losing weight like crazy. With this new way of eating, the concept of healthy fats has really taken off and all of the great health benefits that go along with it.

So, there is such a thing as a healthy fat! They are essential to our daily physical and emotional health. Fat is not the enemy and can even help you lose weight and improve your health. What gets confusing is that there are good fats and bad fats….oh and trans fats are really bad. They are the biggest cause of weight gain, clogged arteries and so much more.

So what are are some of the good fats?

Monounsaturated Fats:

  • Olive Oil
  • Sunflower Oil
  • Sesame Oil
  • Avocados
  • Nuts

Polyunsaturated Fats:

  • Safflower Oil
  • Sunflower Seeds
  • Soybean Oil
  • Sunflower, Sesame and Pumpkin Seeds
  • Fatty Fish
  • Soymilk
  • Tofu

Omega-3 Essential Fatty Acids:

  • Mustard Seeds
  • Flax Seeds and Flax Seed Oil
  • Seeds
  • Walnuts
  • Salmon and Sardines
  • Fish Oil

Saturated Fats (but on a limited basis):

  • Beef, Lamb and Pork
  • Chicken (with the skin on)
  • Butter, Milk and Cream
  • Ice Cream
  • Cheese
  • Palm Oil
  • Coconut Oil

Make that special effort to get your healthy fats at each meal and enjoy them guilt free! ( :

The Truth Behind The Diabetes Epidemic And Obesity

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The Truth Behind The Diabetes Epidemic

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Unfortunately the world is losing the battle against diabetes. Many experts believe the number of people now living with it is estimated to be over 380 million. This is mostly Type 2 diabetes that is directly related to obesity, a poor lifestyle, little or no exercise and eating an excess of processed foods lacking little if any nutritional value. We are creeping towards 10% of the world’s population having this disease (adults).

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This is becoming a major health issue that is fast approaching near epidemic proportions across the world because there are more than 1.7 billion adults who are overweight, and approximately 300 million or more are considered obese. Even more tragic is this epidemic is trending towards younger and younger individuals, even as young as prepubescent ages. Sadly, there are now at least 150 million children worldwide who are overweight or obese.

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In 3rd World countries over 70% of the population has Type 2 diabetes and this number is increasing each year. The most commonly affected are the people in the middle of their lives, between 35 and 65 years old, those years when they need to be the most productive.

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In contrast, in developed countries people diagnosed with Type 2 diabetes are usually past the age of retirement and it occurs mostly in the highest poverty areas. Whether it is in developing or modern developed countries, poverty and a greater consumption of low cost per calorie foods, processed and packaged foods and sugary drinks goes hand in hand and makes Type 2 diabetes thrive.

This is a serious problem that needs serious solutions, nutrition education, lifestyle changes and better choices and avoiding these empty processed foods that increase the likelihood of obesity at any age.

A great start is to focus on eating healthy protein, vegetables, drinking lots of water and beginning an exercise program (even a small one). You’ll start to feel better, lose weight and have the energy and focus to make even more positive lifestyle changes!

Are You A Comfort Food Eater?

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Are You A Comfort Food Eater?

We all crave different foods, but especially during the cold part of the year. We get this feeling if we just eat certain things it will somehow give us a boost in energy and to our mood. The truth is most foods we crave are not healthy whole foods that will achieve this. Instead we tend to crave foods that do the opposite, like a soda or sweet indulgent coffee drink (both for the caffeine slump in the mid afternoon), processed foods filled with carbs and sugar or heavy fat items such as some hot fries through the drive through or a sweet milkshake. If you’re guilty of this, then you might just be guilty of being a comfort food eater.

The bummer is most of these comfort foods leave us in a bigger slump than we were already in and not long after they have passed over our lips (not to mention they all help pack on the pounds). New research shows that there’s also a link to eating these types of food and inflammation in our body that interferes with the mood regulating chemicals in our brains, possibly even leading to a depressed state.

However, did you know that when you eat heavy carb based foods, doing so actually fuels the production of serotonin? This is your brain’s neurotransmitter that makes you feel good and activates receptors in your brain that help control your appetite and your mood. Like in the winter right now, there is less daylight and so our bodies produce less serotonin. As a response to this we carb load to stimulate the production of more serotonin. It’s something to be watchful of though! Pick the right carbs to achieve this, like healthy complex carbs, not simple processed carbs.

Another fact is that fewer hours of daylight causes our bodies to produce more of the sleep inducing chemical melatonin. This is why we sometimes feel lethargic in the winter and it can cause you to crave sugar. This is another pitfall for many because gorging on sweets will ultimately leave you grumpy and sometimes even depressed. Consuming lots of sugar causes a blood-sugar spike in your body creating these challenging symptoms. Sugar can be a quick source of energy, but it’s a poor choice to get that much needed boost. A much better alternative is to get your lift from a great cup of delicious organic coffee….leave the sugar out though.

One of the best cures for consuming too many comfort foods is instead eating sunshine….getting plenty of vitamin D (which is actually a hormone, not a vitamin). It’s great for chasing away the seasonal winter blues but it also improves your production of serotonin and less melatonin, which will boost your energy and you’ll feel great. It’s an incredible immune booster that will help you get through the flu season! If you can’t actually sit in the sun or escape to the tropics, then definitely supplement this amazing hormone every day. You’ll feel the difference.

So Why Is Protein Getting So Much Focus?

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So Why Is Protein Getting So Much Focus?

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People are consumed with protein, but are they consuming enough protein? It is a vital part of our daily diet and we definitely need to make it a priority and get our kids to focus on the lifestyle habit for life.

For the most part, we try to eat it with breakfast, lunch, dinner and incorporate it with our snacks. Getting enough is important but overeating it is also not doing us any more favors, it’s only necessary to eat so much….and throughout the day or we can’t use it effectively.

So why is protein so vital? Proteins are made up of many amino acids which are considered to be the building blocks of our cells and body. Eating protein from an array of healthy food sources allows our body to grow healthily and stay healthy with a lot of vitality.   

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What are some important functions of protein:

  • a significant role in growth and the maintenance of our all our body systems
  • responsible for making healthy hair, nails and skin (cell renewal)
  • contribute to bone and muscle health and growth
  • significantly contribute to our ability to heal
  • enzymes aid in multiple bodily functions, including digestion
  • proteins actually make up hormones, such as insulin, a protein hormone, that balances our glucose level
  • maintain fluid balance
  • as amazing transporters they move throughout your body providing it with all the essential nutrients and molecules

The new trend is to focus on healthy sources of protein and avoid processed carbs and high glycemic fruits as much as possible. Eating a healthy portion of solid protein for breakfast every day can even aid in weight loss and add sustained energy to your day by jump starting your metabolism. Be sure and eat whole protein food sources for at least 1-2 meals a day, such as from meat, poultry, fish, eggs, cottage cheese or yogurt. It’s a great idea to supplement with a high quality whey protein smoothie as a snack once or twice a day as well in between meals.  

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You probably need more grams of protein each day than you think and it’s harder to eat healthy portions of protein than processed foods and refined sugars. Choosing whole protein sources in a diet combined with other necessary healthy fats and complex carbohydrates (and vegetables) is part of your personal recipe for success in your quest for health.

Eat well and make sure your focus starts with a healthy portion of protein!

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Obesity A Disease? Some Experts Say “Yes, it’s true”

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How do you define disease? Is an epidemic something to be concerned with? Yes. The obesity epidemic is dire, because nearly 36% of adults in the U.S. and almost 20% of children are obese. This puts them all at risk for stroke, heart disease, diabetes and a multitude of other diseases that are preventable. The short explanation of this syndrome is a poor diet, lacking protein nutrition and being overrun with trans fats, fast foods, processed foods, salt, sodas and many other poor choices in their diet followed up by a sedentary lifestyle without exercise.

Stress is a also MAJOR component of your lifestyle. Regardless of what you do, this can have a big impact on your health and how you feel. Believe it or not, it affects every action in your body, even on a cellular level. Worry, anger, bitterness, stress….none of which you can control from others or the outside world, actually controls your body. So….just let it go!!! Find ways to relieve it. You’ll live longer and be healthier. A great saying is…. “5% of life is the actual event, and 95% of life is how you respond to that life event”. Just think about that for a minute…..it’s a big difference. Find your balance and you’ll be so much happier.

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Now, many physicians are starting to believe this actually is a disease, or better said, a metabolic syndrome that is rampant, one that requires immediate treatment as well as prevention. Although the average healthy person might say it is really just laziness and overeating, it is being discovered that genetics and metabolic challenges, even hormones and age are playing a large role in obesity. The key is regulating your hormones (especially thyroid, but also testosterone in men), making sure your liver is supported and the main thing is to change your lifestyle habits and stay on top of them.

The key is to turn off your insulin requirements and its overstimulating of insulin output…..stop snacking, regulate your meals by limiting your calories and even drinking a meal replacement drink for breakfast and lunch, or focus on solely protein intake….then having just a lean protein dinner with green vegetables only….no carbs, no alcohol, no caffeine. The goal is to reset your body’s computer. For some, it can take only days or a week or two, for others in a more severe state, it might take 6-8 weeks. Exercise is not the only answer, but can speed the process up. Weight loss, however, is essential, so achieving that through a strict and limited diet or a combination of that with cardio exercise might be what it takes.

You’ll feel amazing…..and…..you’ll even LOSE WEIGHT!!! And…..keep it off!

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Drugs and surgery are not the answer. We each have a responsibility regarding our bodies and our weight. This obesity didn’t happen overnight and we can’t restore it overnight. Like anything of importance, if you focus on it, you will make it happen.

Live happy and eat well. ( :

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