Magnesium is the eleventh most abundant element in the human body, and an essential mineral that our bodies are in desperate need of. The average human body contains about 25 grams of magnesium, of which over 60 percent is found in the skeleton. Dietary magnesium is absorbed in the small intestines, and excreted through the kidneys. which means what? that you can have the best elimination (poop) of your life when you take pure magnesium at night.
Magnesium is needed for more than 300 biochemical reactions in the body, and all our major organs require magnesium to function properly,
Regulates enzyme reactions –Magnesium’s main role is regulatory in nature. It allows enzymes to function correctly and efficiently, thereby regulating chemical reactions. Including producing proteins and antioxidants like the body’s most powerful antioxidant, glutathione, which keeps all other antioxidants performing at peak levels), the creation of RDN and DNA, and the regulation of cholesterol breakdown. Without magnesium, our bodies would literally spiral out of control and did I mention how great your elimination will be?
Cell membrane development – magnesium has a direct effect on the conduction of our heart rhythm, muscle contractions, and nerve impulses. Indeed, the main symptoms of magnesium deficiency include muscle spasms, cramps, and weakness so take your magnesium!
Energy production – Consumption of magnesium-rich foods directly correlates with our bodies’ abilities to process and utilize carbohydrates in an efficient manner. For this reason, eating enough magnesium can directly prevent type II diabetes by controlling glucose metabolism and insulin sensitivity and help you loose weight.
Some excellent sources of magnesium include dark leafy greens, nuts, seeds, fish, beans, lentils, bananas, blackstrap molasses, and dark chocolate. don’t think you will replace your supplement with dark chocolate….there sadly is not enough to cover all we require. but by all means enjoy the dark chocolate as well!
(Written by Megy Karydes – http://chicagohealthonline.com/swap-this-for-that-healthier-eating/)
“There are many ways to kick-start healthy eating,” says Kim Gracen, executive chef, Heartland Café in Chicago’s Rogers Park neighborhood. Hint: It doesn’t start with the food we eat.
“When we think of nourishment, most will correlate that to nutrition,” says Gracen. “However, we humans eat for many reasons, only one of which is for nutrition.” Gracen acknowledges that some of us eat because we’re stressed, happy or as a reward for certain behaviors.
Rather than concentrating on what we’re eating, she feels that the first thing we need to do to develop healthy eating habits is to identify why we are eating. “If eating [were] not combined with emotions and memories, it would be easy to obtain optimal health,” she says. “Start questioning your food choices without judgment. Identify why you choose to eat what you eat. Some reasons may surprise you. So start questioning why, then move to what.”
Dena Mendes, director of Dena’s Healthy U in Highland Park and author of A Survivor’s Guide to Kicking Cancer’s Ass (Hay House), feels we owe it to ourselves and our families to not only eat healthier fare but to demand cleaner food from our grocery stores to our restaurants.
“An anti-inflammatory, low acidic way of life is ideal,” Mendes says. High on her list of recommendations is consuming more greens, good quality oils/fats, seaweed for minerals and better-quality animal proteins. “Eating more consciously and choosing the healthier version of foods that we love with less wheat/gluten, dairy, sugar, caffeine and diet/sugar-free foods not only makes us physically healthier, it actually improves our moods, our sleep habits [and] energy levels as well as how great our skin, hair and nails can look!” she adds.
How do we make that transition to healthier eating? Are there easy ways to swap out things we love to eat with healthier options? A few minor changes will go a long way, our experts say.
As a general rule, if Gracen can’t pronounce the ingredients in a packaged item, she doesn’t eat it. Sandra Scheinbaum, PhD, takes it one step further and tries to combat myths through her practice in Highland Park, Feed Your Mind Wellness. One of those myths, she says, is that a grain-based diet is healthy.
“When clients tell me that they eat a healthy diet and I ask them to describe what they’ve eaten in the last three days, cereal or a bagel for breakfast, followed by a sandwich for lunch and pasta for dinner are typical answers,” Scheinbaum says. “They’re shocked to hear that they’re consuming the sugar diet.”
Sugar is a big culprit, Mendes admits, but an easy one to swap out for healthier alternatives. (See the Swap This for That box below).
When Gracen was developing Heartland’s new menu, she wanted to create mashed potatoes with robust flavor while giving additional reasons to indulge in the comforting carb delight. How did she create a healthy dish without sacrificing taste?
“We roast yellow potatoes and cauliflower with vegetable stock and finish it with chopped fresh kale,” she carefully fills us in on her secret. “This gives us that
mashed-potato fix while adding some great nutrients and complementary flavors.”
Incorporating vegetables, especially green leafy ones whenever you can, is something Gracen highly recommends to makes dishes healthier in general. “Sneak them in,” she says. “Vegetable stock has great flavor and is a good way to flavor food without adding fat and extra calories.”
For those who want to transition to a more meatless diet, Marla Rose from Berwyn often fields questions from friends interested in her vegan lifestyle. Their goal is to eat healthier but without sacrificing the flavor profiles they find in meat or dairy. “I think that when people stop eating animal products, what they miss (other than being full to the point that is uncomfortable later) is umami, that savory flavor that rounds out dishes, also known as the ‘fifth taste,’” says Rose. “I don’t think that soy and seitan/wheat gluten really replace that.”
In those cases, Rose recommends to people who are missing meat to boost umami by incorporating things like tamari or soy sauce, olives, caramelized onions, mushrooms, seaweed and miso.
Like Gracen, Rose suggests getting creative to achieve those flavor profiles your body craves while keeping it healthy.
But how about bacon? Can we make bacon healthier?
“There is no substitution for bacon, period,” Gracen declares. “Many have tried to duplicate the flavor and texture with no avail. If you must eat bacon, eat a strip or two. Moderate. Decide that for every strip of bacon you decide to consume, you will drink one more glass of water, and a serving of leafy greens. Diets based on what you cannot have do not work. Eat the bacon if you must; just be smart about it.”
Keep your Family Healthy through the season!
My kids are 18 and 16 and have NEVER been on an antibiotic!
We attribute our family’s healthy success to clean high quality holistic foods, creating healthy rituals, lots of love and gratitude and concoction!
Concoction: the most important healing tool for the wintertime blues!
How to make concoction: Click here!
Here are some other great remedies and daily rituals for your family’s improved health success in the new year!
1. PULLING: After you roll out of bed—before you even brush your teeth—practice the ancient Ayurvedic health remedy of oil pulling. The practice of pulling will improved mouth and gum health, weight loss, detoxification of liver and total body wellness. there are several studies that link oil pulling to improved health of the mouth, gums and teeth and over all detoxification.
To start oil pulling, place one to two tablespoons of coconut oil for summer and sesame oil for winter in your mouth without swallowing. These two oils are known for their antibacterial, antifungal and antimicrobial properties. After you have oil in your mouth, swish the oil around, through your teeth and around your gums. You might feel the urge to gag at first, but as you continue the practice you’ll get more and more comfortable. You should try to keep the oil in your mouth for 20 minutes, but you might want to start off with a few minutes at first and build up your time in increments.
I love to use my oil pulling time to meditate; I begin picturing all the toxins coming up from my liver into my mouth where they will be spit out! I practice meditative breathing and qi gong (moving energy throughout my body) while I am chewing on the oil.
“After the time is up, I spit the milky white substance in the toilet. What started off as a fresh spoonful of oil has now turned into a festering toxic mix of microorganisms. Be sure to rinse your mouth out with warm water and then go brush your teeth and scrape your tongue, I use hydrogen peroxide mouthwash…called HPM found in many health food stores.
2. PROBIOTICS: Before you eat anything take numerous kinds of gut flora, probiotics, and lactobacilli on an empty stomach to build the good bacteria in the gut, which is responsible for at least 80% of the immune system. Our good bacteria is seriously depleted due to our inflammatory life styles and the share amount of antibiotics and steroids we have consumed just in our food alone. Think about this…Every time you eat at a restaurant you are consuming a variety of herbicides, pesticides, antibiotic and steroids in the food. So load up on your good gut flora! This is especially helpful if you are planning on traveling outside of the country, you are much more susceptible to parasites from other countries if you are void of good bacteria.
3. HEALTH TONIC: Sip a tonic made of hot water and lemon and cayenne pepper. Sit quietly as you sip and set your intention for the day ahead of you. Alkalinizing your system with lemon first thing in the morning on an empty stomach also jump starts peristalsis, this is the ability to eliminate which is one of the most important components of our health so take time to make elimination a part of your morning ritual. According to Dr. Susan E. Brown’s book, The Acid Alkaline Food Guide, fresh lemon juice has an alkalizing effect on the body, which aids in higher health!
4. HERBS: Speaking of cayenne pepper, using this herb as well as Turmeric provides medicinal properties. These are common spices used in Indian curries and are easily found at any grocery store. It’s main component, curcumin, helps the body fight viruses and bacteria. I sneak a little turmeric into everything I cook for the kids, so they’re eating it several times a day. You may also take the supplement if you feel you cannot get enough into your food. This is a great anti-inflammatory as well!
5. THE POWER OF THE SEA: when the body is in perfect balance they are the exact same mineral content as the sea. We all take Pink Himalayan sea salt baths several times a week. Epsom Salt works as well and is very inexpensive. Sea salt is commonly referred to as magnesium sulfate, a natural mineral known to boost white blood cell production; it flushes the lactic acid out of muscles and detoxifies the body. Add a cup of salt to a hot bath and soak for at least 20 minutes. The pink Himalayan can be found online; I like the San Francisco Salt Company for their thirty-pound bags. It goes quickly – so get a large bag! The less expensive Epson salt can be found at Walgreens.
6. GARLIC: Its incredible medicinal properties have been known for thousands of years. Garlic fights toxins and kills bacteria and parasites. I add a clove of minced garlic to most of the dinners I cook. It can be found at any grocery store or is easy to grow in the garden. I don’t like to stink so I use Kyolic garlic; it’s my favorite for its potency and lack of burp and small factor. I use it every day as it fights yeast and improves circulation and cardiovascular health!
7. THE SUN: Natures perfect remedy that heals all is the sun, it can heal most common ailments. It produces endorphins, increases the number of white blood cells and provides life-giving energy to your organs. Sun is the best source of vitamin D. Being outside in the fresh air invigorates and boosts natural defenses. Fresh air and sunshine are readily available simply by going outdoors. And it’s free!
8. LOVE AND GRATITUDE: We don’t say it or hear it enough! Love is the best cure for anything that ails you. At our house we say, “I love you” anytime we say goodbye or hang up the phone. Sometimes I will say it at the end of a business call…a bit embarrassing but oh well, everyone can use a little extra love! The genes that control our immune systems are enlivened when we feel loved or when we project love. Love is the most powerful force in the world! A smile goes along way as well. something as simple and easy as a smile directed towards another person can brighten their whole day. Gratitude could be one of the most important things on the list because it is the great creator! If you have gratitude you can achieve seemingly insurmountable obstacles. Be grateful for where you are at this exact moment in time, have gratitude for the lessons even the toughest situations have brought you, whether you are considering the situation, person, place or thing, “bad” or “good,” bless it! Bless all that you have and more will continue to flow and move into a positive direction – even if you feel lack, find the blessings no matter how small. This is called expansive thinking, making room for more, more, more!
9. FOOD: Last but not least is FOOD! The priority of my life; I’d rather have great quality food than a new pair of shoes any day of the week!
The food and beverage choices you make in the morning can set the tone for your eating habits for the rest of the day.
A study performed by the Journal of the American Dietetic Association shows those who eat a healthy breakfast at least five days per week consume less calories during the day and jump-start their metabolism to burn more calories throughout the day.
Depending on the weather I like to start my day with a warming bowl of cream of brown rice or cream of quinoa or even a hot bowl of miso soup during the winter months and during the summer I will typically make a protein and vegie smoothie.
Some other great choices for breakfast include fruit smoothies (throw in a handful of kale or spinach to green it up), whole grain porridge, a veggies with scrambled organic eggs and I love the new macca, millet wheat and gluten free vans waffles with nut butter and banana or some B grade maple syrup with earth balance butter.
Enjoy your holiday morning with these delicious wheat & gluten-free pancakes: Click here!
Happy and healthy holidays to you and your family
Health, love and gratitude,
Denas Healthy U
Mega 10 – the newest product from Metagenics featuring purified Omega 7 plus krill!
Read the featured article from the CHICAGO TRIBUNE below or using this link: for more info on this powerful new medical grade product.
· Chicago Tribune
The perfect 10 for your heart: new science shows combination of omegas supports heart, skin, hair and nail health, while also combating mood disorders.
One in three U.S. adults may benefit from support for healthy blood lipids, such as triglycerides, according to the Centers for Disease Control and Prevention. Maintaining healthy blood lipids is an important – but often overlooked – aspect of promoting cardiovascular health and overall wellness for vibrant aging.
There are a few key steps one can take to improve and maintain heart health and overall health, such as increasing the daily level of physical activity, quitting smoking, managing stress, and making better food choices. While dietary and other lifestyle changes are the cornerstone to improving cardiovascular health, appropriate nutritional support may also be beneficial, such as a quality omega fatty acid supplement.
“When thinking about omega fatty acid support for general heart, brain and eye health, omega-3s naturally come to mind first. However, nutritional science is now recognizing that omega-7s may also offer specific support for healthy blood lipids,” says Dr. Michael Roizen, the chief wellness officer at Cleveland Clinic and Chief Medical Consultant for The Dr. Oz Show. “Specially designed levels of purified omega-7 and omega-3 fatty acids have been combined in a new product that provides both targeted and general support for cardiovascular health. Think of it like this: combining omega-7 with omega-3 may be the perfect 10 for heart health.”
Roizen cautioned some omega-7 supplements on the market may also contain higher levels of a potentially unhealthy saturated fatty acid. When looking for a product with “purified” omega-7s – such as those used in clinical studies – it is important to consider and research any supplement containing omega-7s.
“Talk to your doctor about this powerful combination of purified omega-7s and concentrated omega-3s to provide enhanced support for your heart health,” adds Roizen. Mega 10 from Metagenics contains a proprietary combination of purified omega-7s and omega-3s.
EDITOR’S NOTE: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Available at DenasHealthyU.com