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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!

Avocados And Many Of Their Amazing Health Benefits

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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!

What Is Metabolic Syndrome?

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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.

Feeling Positive About Your Lifestyle And Weight Loss

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Feeling Positive About Your Lifestyle And Weight Loss

Attitude

Shaming someone or feeling ashamed for being obese is never helpful in achieving weight loss or a healthy lifestyle….or anything for that matter. The opposite in life is what is needed, being supported and encouraged. Motivation to live and eat better to then be able to lose weight, be healthy and feel happy is the key.

So what works to motivate someone to change their lifestyle habits and lose weight? It’s the almost $150 billion dollar question – and that figure only refers to the medical costs in the U.S. alone surrounding this issue! There is an obesity epidemic in the U.S. with diabetes as the ultimate result that is at the core.

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Health agencies and practitioners have made it a main focus to find effective ways to put a halt to this epidemic. These ideas range from regulating soda size to banning chocolate milk in elementary schools.

A new study from Yale University’s Rudd Center for Food Policy and Obesity brings to light a fascinating concept…. positive emotions are really the key. Harsh anti obesity campaigns were proven to be ineffective and actually make things worse. In fact, it creates a stigma with obesity that ends up reinforcing the original problem. It is well documented that emotions such as shame, humiliation, and stress often fuel overeating and apathy.

On the other hand, people will respond to messages that suggest specific healthy lifestyles with encouragement about eating better to feel better, not just about looking better. Many experts have now found that people who commit to exercise as a routine don’t do it simply for weight loss they do it because it feels good, they notice health improvements…..and they even enjoy it! The result is eventually weight loss as a result of their positive exercise experience.

Exercise to have fun

In summary, negativity surrounding weight loss is often crushing, shaming and defeating, whereas pure optimism is very encouraging, uplifting and empowering. It’s the latter that is the solution for making healthy lifestyle changes that will last and help you achieve your health and weight goals.

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So feel encouraged in the healthy changes you make and encourage others around you as well!

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8 Great Herbs To Spice Up Your Cooking!

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8 Great Herbs To Spice Up Your Cooking!

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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.

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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.

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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.

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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.

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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?

Memory Boosters! Omega-3 Foods

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omega-3 fatty acid supplements(1)

We all want better memory, especially as we age. So, how can we achieve this? A major source is from ingesting omega-3 essential fatty acids. Boost your intake and you will significantly increase your working memory.

This essential fatty acid has been linked to positive brain health, helping with depression, ADHD, and even Alzheimer’s. They also fight inflammation in the body, lower your triglycerides and generally support heart health, regulate your insulin response which directly supports not gaining too much weight. All of these are the exact reasons they are called “essential” fatty acids and the fact that your body cannot make them on its own. The three most important ones are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexanoic acid (DHA). They play a fundamental role in many of your body’s physiological functions.

Excellent Source of Omega 3

Here are some great suggestions on where to get them on a daily basis:

Mustard seeds: Who knew this yellow spice also is a good source of healthy fat? Spice up a sautéed dish with them, try some in an Indian food recipe, or you could always try making your own homemade mustard.

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Flax seeds: Tiny little seeds that are an excellent source. Grind them up, throw them in a blended protein smoothie or add them to your morning hot oatmeal.

Walnuts: Did you know they are shaped like your brain? (which is very appropriate for how they support brain health) They are delicious as a snack or tossed into a lunch salad.

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Salmon: Wild-caught salmon will give you the right kinds of fats, not the farm-raised varieties. It’s fast and easy to prepare…. it can be grilled, broiled, or oven roasted.

Sardines: These little small fish are rich in healthy fats and they promote bone health. Fresh is best if you can find them – they are much tastier than canned ones – simply grill them with a few ingredients like garlic, onion,  lemon, pepper, sea salt or herbs of your choice.

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Enjoy the many easy ways to get your delicious essential Omega-3 fatty acids!

Mmmm……Smoothies!

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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)

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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)

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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

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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

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Yum! These are just suggestions, change them or add other ingredients as desired! Enjoy!!