diabetes
Magnesium’s Magnificent Healing Properties
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!
Avocados And Many Of Their Amazing Health Benefits
Avocados And Many Of Their Amazing Health Benefits
Avocados have a high fat content, but it is a super healthy fat. They were once put on the bad foods list for this fact and yet now they are one of the most popular foods because of their wonderful nutritional value. They are literally packed with the healthy monounsaturated fat, lutein, potassium, folate and numerous other vitamins and nutrients. Avocados support your entire body, from your heart to your eyes.
What are some specific things avocados can do for you?
- Heart protection – the high amounts of potassium regulates blood pressure, which helps to prevent heart disease and strokes, and even lower cholesterol. The folate in them also contributes to lowering your chances of getting heart disease and heart attacks.
- Your vision – A fabulous ingredient in avocados is lutein, numerous antioxidants and zeaxanthin……all that protect your eyes from macular degeneration and even improve your eyesight.
- Cancer prevention – The numerous antioxidants in avocados are a great cancer prevention. Oleic acid that is prevalent is known protection against breast cancer.
- Great source of fiber – Consuming healthy amounts of fiber is a major component in the prevention of chronic disease. Avocados are rich in both soluble and insoluble fibers.
- Low glycemic index – This helps to control your blood sugar levels, preventing the onset of Type 2 Diabetes.
- Rich in Vitamin K – This great vitamin plays an important role in our ability to have functional blood clotting and wound healing. It is also very important to help build strong bones.
- Rich in Vitamin B6 – This directly supports your nervous system, your teeth and gums and your numerous red blood cells and can reduce morning sickness.
- A stronger immune system – The high amount of antioxidants directly supports the immune system.
- Lose weight – The high amounts of monounsaturated fats in avocados actually speeds up your metabolic rate which can help with weight loss.
- Prevent halitosis – Believe it or not, but avocados can get rid of bad breath! It is able to effectively remove intestinal putrefaction and decomposition which is the actual cause of bad breath and a coated tongue.
- A protein source – They provide ALL 18 essential amino acids we need for our bodies to form a complete protein, that is just amazing! Also, the protein in an avocado is easy to digest and readily absorbed due to their fiber content.
We all love a delicious guacamole, but adding a little avocado to your daily meals can benefit your health tremendously! Add it to a burger, a salad, slice it up on the side with a little salt and pepper or use it as a condiment.
They are delicious and so good for you!
Is There Such A Thing As A Healthy Fat?
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! ( :
What Is Metabolic Syndrome?
What Is Metabolic Syndrome?
Metabolic syndrome is not a disease but a group of risk factors such as high blood pressure, high blood sugar, unhealthy cholesterol levels, and increased abdominal fat. It tends to run in families, so you can be genetically predisposed to it. It is also more common among African-Americans, Hispanics, Asians, and Native Americans. As you get older, the risk of developing it tends to go up.
Metabolic syndrome can be a serious health condition that you should take seriously if you have been diagnosed with it. It can give you a higher risk of heart disease, stroke and vascular disease and you are more likely to develop Type 2 diabetes. It has become very common in the United States with close to 20 to 25 percent of adult Americans diagnosed with it, nearly 50 million Americans have it, according to the American Heart Association, that’s about one out of every six people!
Insulin resistance is a factor associated with it, which is where the body can’t use insulin efficiently. This creates issues because the body needs insulin to convert sugar and starch into energy and insulin is a hormone that helps move blood sugar into cells for this important purpose. Once you develop this, it can lead to high blood sugar levels and easy weight gain, especially around the mid-section. Instead of having energy it all goes to storing everything you eat into fat. This tends to be a hereditary condition, so if you have a history of it in your family or diabetes, you should be especially conscious of a healthy and active lifestyle.
The good news is that it can be easily controlled and reversed, mainly by simple changes to your lifestyle, such as a healthy diet and plenty of exercise. It is also possible to prevent or delay its onset, so a healthy and physically active lifestyle should be a lifelong commitment.
If you’ve recently been diagnosed with metabolic syndrome, you might be anxious and worried, but the best thing to do is be grateful and think of it as a wake-up call. It’s not something to ignore or mess around with, but instead a time to get serious about improving your overall health for life. Making some simple changes to your daily habits and eating routine that is recommended by your doctor can prevent serious illness in the future.
The Way To Maximize Your Metabolism
The Way To Maximize Your Metabolism
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What exactly is your metabolism? It is the process of how we burn our calories we eat and how quickly or easily we gain and lose weight. Age and genetics play a role, and there’s nothing we can do about that, but there are other ways to speed it up if you want to.
First, a key piece of advice, is to get your thyroid checked by a qualified practitioner (they are hard to find). If your thyroid is under active then boosting your metabolism will be a real challenge.
A key way to boost your metabolism is to eat breakfast! This can boost it by as much as 10%. Eating a healthy protein is the best choice for sure and this gets the digestion process going to start your metabolism burning.
Eating protein is a great way to support and boost your metabolism, by as much as 25%! It requires more energy to digest protein which burns more calories and it sustains you for longer.
Regular exercise is key, especially earlier in the day. If you can even take a brisk walk first thing in the morning this will get your motor going and burn more calories throughout the day. Muscle burns more calories than fat, so don’t forget to include some anaerobic activities in your work out routine (stretching, weight lifting and resistance exercises).
Get your fiber! Having a diet rich in fiber is very helpful. It makes you feel fuller longer which helps with weight management and keep you regular.
Try just a few of these and see what happens! These are easy changes that will have dramatic effects on your metabolism.
Fabulous Foods With High Fiber Content For Improved Health
Fabulous Foods With High Fiber Content For Improved Health
What is fiber and why do we need it in our diet? Fiber is the part in our foods we eat that the body cannot digest or absorb. It is found in whole grains, fruits, vegetables and legumes. It has a long list of health benefits, and a major one is it can significantly decrease the risk of heart disease. It also greatly aids in our digestive health.
There are two types of fiber, insoluble and soluble. Insoluble fiber is found in whole-wheat flour products, wheat bran, nuts and vegetables. It helps to increase your stool bulk and promotes the movement of your food through your digestive system. Soluble fiber is found in peas, carrots, oats, beans, apples and citrus fruits. This type of fiber dissolves in water to form a gel-like substance. It helps your body to slow down the absorption of food components, so you can retain more nutrients.
What are some delicious and easy foods that are high in fiber?
- Almonds
- Black beans
- Whole wheat bread
- Broccoli
- Walnuts
- Avocado
- Pears
- Lentils
- Mango
- Apples
- Oatmeal
- Raisins
- Barley
- Pumpkin
- Blackberries
- Okra
- Artichoke
- Raspberries
- Spinach
New information is now showing that a diet high in fiber may actually help to slow the epidemic of Type 2 diabetes, mainly by enhancing insulin sensitivity. This actually isn’t because of the fiber content, it is because foods high in fiber tend to be a major source of important micronutrients. When you’re choosing high fiber foods, focus on whole plant foods like from the list above, not fiber pills or supplements to achieve this added benefit.
Who knew that something we can’t even digest is so good for us!
The Truth Behind The Diabetes Epidemic And Obesity
The Truth Behind The Diabetes Epidemic
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).
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.
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.
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!
8 Great Herbs To Spice Up Your Cooking!
8 Great Herbs To Spice Up Your Cooking!
Herbs, fresh or dried, are a wonderful addition to your home cooked dishes. They are great for adding flavor and to help to bring out the seasonings and flavors of other ingredients in your meal. Herbs can help increase flavor without needing to add salt and they add to the nutritional value.
Spices all originate from plants: flowers, fruits, seeds, barks, leaves, and roots. They can help preserve foods for longer periods of time and many have antibacterial and antiviral properties. The aromatic flavorings can transform a dish without adding calories or fat.
Here are 8 great herbs to try:
Cinnamon
It has the highest antioxidant value of any spice, with the amazing ability to reduce inflammation, lower blood sugar and blood triglyceride levels. It helps alleviate nausea, increases sensitivity to insulin and aids in the burning of fat and provides you with manganese, iron and calcium. Because it has antimicrobial properties, it can help extend the life of foods you add it to.
Thyme
It is a member of the mint family and is well-known for being used in French cooking and goes nicely with poultry. The essential oils in it have strong antibacterial properties and are often used to treat sore throats or mouth infections. It is known for its cancer fighting properties.
Basil
The bright green leaves are tasty and rich in beta-carotene and other carotenoids, which promote heart health. It has both anti-inflammatory and antiviral properties and has been known to aid in resolving digestive disorders. It’s most known for using in Italian cooking, but it is a versatile herb that can be added to practically anything. Fresh is the best.
Dill Weed/Seed
It is most known for its stomach settling ability (possibly one reason why pregnant women crave pickles?). It contains a variety of nutrients and is best used in uncooked recipes or in foods cooked at low temperatures to retain them. It is a great addition to any type of dish with fish, to dips and dressings, to omelets or to chicken dishes. It has wonderful antibacterial properties.
Parsley
It’s very rich in vitamins C, B 12, K and A. It acts as a diuretic, so it’s great to add into your diet if you are feeling bloated or water-logged. It’s great to add to a green juice or smoothie.
Oregano
This herb is commonly used in Italian sauces. It’s rich in antioxidants and also has powerful antibacterial properties. It is an antiviral, antibacterial, anticancer and antibiotic! It has been known to treat Giardia better than any other medicine. It is just packed full of antioxidants as well. Its oil and leaves are known medicinally for cough, fever, congestion, and body aches. A couple teaspoons added to a soup will help recovery from illness.
Cilantro
This refreshing herb is a bright addition to Mexican dishes and salsas because its fresh flavor lends itself well to many of the spicy flavors often used in Latin dishes. It is rich in magnesium and iron, it’s a good source of fiber, lowers blood sugar and helps the body fight against salmonella.
Rosemary
It has a high concentration of the antioxidant carnosol, which new research is showing that it may have benefits in cancer treatment. It’s easy to grow, low maintenance and fast growing. It has a pungent unique pine/lemony scent that tastes delicious sprinkled on any meats or vegetables, whether roasting in the oven or on the barbecue. Water boiled with this can be used as an antiseptic.
When it comes to buying fresh herbs, a great rule of thumb is to look for whatever is in season in your area. Most herbs are available year round, but they can be expensive. Try growing your own herb garden! It’s a blast and so easy. Fresh herbs are the best and not only add wonderful flavor without calories, they may also serve up health benefits as healing foods.
What is your favorite herb to cook with?
Obesity A Disease? Some Experts Say “Yes, it’s true”
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.
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!
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. ( :
Mmmm……Smoothies!
My FAVE!!! Be fearless in trying great smoothie recipes! The most important ingredient to remember is your whey protein powder, so try these great recipes!!
A Banana Smoothie With Oats
Lots of great amounts of potassium in bananas protects the heart, promotes calcium absorption. Great before a workout — it will keep up your blood sugar and stop you from getting any muscle cramps.
- 2 scoops of whey protein powder
- 2 tablespoons rolled oats
- 2 bananas (frozen is best)
- 1 cup unsweetened almond milk
- ½ cup cold water
- 1 teaspoon honey
- ¼ teaspoon cinnamon
- 1 cup of ice cubes
Berry With Grapes Smoothie
Great amounts of vitamin C, manganese, potassium, and other antioxidants plus the protein you’ll need.
- 1 teaspoon dry chia seeds
- 2 scoops of whey protein powder
- 1 ½ cups seedless red or purple grapes
- 1/2 cup blueberries (frozen is best)
- 1 teaspoon flaxseed oil
- 1/2 cup water
- 1 cup of ice (optional)
Orange Creamy Smoothie
- 2 scoops whey protein powder
- 1/2 cup unsweetened almond milk
- 1/2 cup chilled water
- 3 oz. frozen orange juice concentrate
- 1/2 banana (frozen is best)
- 1 tsp honey
- 1 cup of ice
- 1 teaspoon orange zest (optional)
Peach And Greens Smoothie – Protein packed!
- 2 scoops whey protein powder
- 1 cup unsweetened almond milk
- 1 cup peaches (frozen is best)
- 1/2 cup pineapple (frozen)
- 1/2 banana (frozen)
- 2 cups kale
- 1 tablespoon ground flaxseed
Basic Banana Protein Smoothie
- 2 scoops whey protein powder
- 1 cup unsweetened almond milk
- 1/2 banana (frozen)
- 2 cups ice
- ¼ teaspoon vanilla extract
Chocolate And Peanut Butter Smoothie
- 2 scoops of whey protein powder
- 1 cup unsweetened almond milk
- 1 banana (frozen)
- 2 tablespoons peanut butter
- 1 cup of ice
Yum! These are just suggestions, change them or add other ingredients as desired! Enjoy!!
Mission Nutrition 