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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!

The Soy Debate – Is It Good For You Or Not?

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The Soy Debate – Is It Good For You Or Not?

The soy controversy is highly debated these days among nutritionists. On the one hand, soy has become extremely popular, and on the other hand, the potential health risks have also become widely recognized. So, is it healthy or not so healthy to consume soy products?

The known benefits to soy:

  1. It can be prepared in many different ways as an alternative to meat products.
  2. It’s a source of protein for vegans and vegetarians.
  3. Soy milk is a common alternative to cow’s milk for people who are lactose sensitive or lactose intolerant.
  4. Some studies have shown that consuming soy is helpful in increasing HDL (our good cholesterol) and possibly it has antioxidants that protect an increase in our LDL levels (the bad cholesterol).
  5. Even more recently, there have been some studies done on the isoflavones found in soy. Their estrogen like properties can support bone strength and improve the symptoms of women going through menopause.

The potential health risks to soy:

  1. Soy that is grown in America is genetically modified and usually not labeled as such.
  2. There are recent studies showing that soy contains phytoestrogens. If you consume too much soy in your diet you can actually produce too much estrogen in the body, which is especially unhealthy for young children and males. In women, this can lead to an increased chance of developing breast cancer or uterine fibroids.
  3. Soy phytoestrogens can also cause thyroid disease and an increased risk of autoimmune disease, especially in babies or young children. It’s a very popular alternative formula for infants when they can’t tolerate regular cow’s milk products.
  4. Many of the meat replacement soy products, such as soy burgers, are highly processed containing unnatural toxins and can contain high levels of unhealthy preservatives and high levels of sodium.
  5. Some people have an allergic reaction to soy and don’t feel well after consuming it or even develop hives or general itching. You may not realize it is the culprit because soy is hidden in a lot of processed foods.

The best you can do is educate yourself so you can make your own informed decision on whether or not soy is good for you and your family. If you do choose to consume soy, edamame is a good choice because it is not processed, as well as fermented tofu.

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! ( :

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.

A List Of Paleo Foods For Beginners

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A List Of Paleo Foods For Beginners

What is the Paleo Diet? It is eating like they did during the Paleolithic Period, or that’s the idea behind it….imagining what was eaten…WAY back in the day. This means anything we could hunt or find – meats, fish, nuts, leafy greens, regional veggies, and seeds. The idea is to focus on protein and vegetables that are from whole and natural sources, plus a little bit of healthy fats and very few carbs.

We all have to start somewhere and sometimes having ideas or a list really helps! On the Paleo Diet you can’t have dairy, grains, starches, wheat or legumes….but what CAN you have? It can be a challenge to make these changes, so here’s some specific ideas on what to put on your shopping list.

Healthy meats of all kinds and fish, plus fruits and veggies are a winner. Everyone knows fruit is healthy but too much is not good for you because many of them are high in sugar, which spikes your blood sugar. So what are the approved fruits and veggies, oils, nuts and seeds? Here’s some great ideas for you….

Suggestions for healthy vegetables:

  • Asparagus
  • Artichoke hearts
  • Carrots
  • Spinach
  • Celery
  • Broccoli
  • Zucchini
  • Cabbage
  • Peppers
  • Cauliflower
  • Parsley
  • Eggplant
  • Green Onions

Suggestions for healthy fruits:

  • Apple
  • Bananas (but limited)
  • Avocado
  • Blackberries
  • Papaya
  • Peaches
  • Plums
  • Mango
  • Lychee
  • Blueberries
  • Lemon
  • Strawberries
  • Watermelon
  • Lime
  • Raspberries
  • Cantaloupe
  • Oranges

Suggestions for healthy nuts and seeds:

  • Almonds
  • Cashews
  • Pecans
  • Pine Nuts
  • Pumpkin Seeds
  • Sunflower Seeds
  • Macadamia Nut
  • Walnuts

Suggestions for healthy oils:

  • Coconut oil
  • Olive oil
  • Macadamia Oil

I always love something I can print out and take to the grocery store with me. I hope this helps you follow your new lifestyle changes on the fantastic Paleo Diet!

The Highest Foods In Fiber

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The Highest Foods In Fiber

We all need our roughage and here is a great list of high fiber foods to incorporate into your diet. But first, why do we need fiber in the first place? It is an essential nutrient that we all need for the proper digestion of our foods. We also need it for the general function of our intestinal and digestive tract and it also helps us feel full (aiding in weight loss)! Without it we will ultimately end up constipated, develop hemorrhoids, possibly elevated cholesterol levels and even elevated sugar levels in the blood. None of these are good or fun to deal with. Too much fiber is not a good thing either, causing diarrhea, possible dehydration and even a bowel obstruction.

When you are adding more fiber to your diet, you need to be mindful of adding more fluids as well….so be sure and drink lots of water! This is good for you anyway, but essential in a high fiber diet.

Here is a short list of some great high fiber foods to think of adding each day:

  • Oranges
  • Prunes
  • Mushrooms
  • Rye
  • Raw Cabbage
  • Nuts and seeds
  • All kinds of berries
  • Pumpkins
  • Celery
  • Tomatoes
  • Leafy greens
  • Oatmeal
  • Beans and legumes
  • Artichokes
  • Peas
  • Different types of squash
  • Brussel sprouts
  • Broccoli and cauliflower
  • Avocado
  • Bran Flakes
  • Pears


These are all everyday easy high fiber foods and by adding in enough to your diet will create a happier you ( :

Have You Had Your Coconut Oil Today?

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Have You Had Your Coconut Oil Today?

Coconut oil is an amazing oil. Here are just a few things it can do:

  • – promotes great heart health
  • – promotes weight loss
  • – promotes the immune system
  • – promotes a healthy metabolism
  • – promotes a great energy source
  • – promotes skin health and youth
  • – promotes healthy thyroid function

Not all saturated fats are created equally. There are those created “naturally” and those man made or artificially manipulated into a saturated state through a process called hydrogenation. This is a process of adding hydrogen atoms to vegetable and seed oils while heating it, which produces a rancid and thickened oil that only enhances the shelf life of the product it becomes a part of. These become trans fats and these are not healthy for you.

Most nutritional experts agree that these types of trans fats should be avoided, but somehow in the process ALL saturated fats got a bad rap. This is not true though, there are healthy fats and very unhealthy fats and even healthy fats become unhealthy if you cook them at a high heat.

Coconut oil has a unique ingredient called lauric acid, which is 50% of the fat content in coconut oil and is rarely found in nature. Lauric acid is converted into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties. Wow!

Coconut oil is also one of the FEW oils that stays healthy while cooking it at a HIGH heat. Add it to a smoothie, cook your pancakes and french toast with it, add it to your quinoa recipes to make them delicious….even use it as a moisturizer!

The possibilities are endless! Enjoy and be healthy ( :