The Magic of Magnesium

Magnesium is the 4th most abundant mineral in our bodies and is essential in regulating hundreds of biochemical processes.

Most of the magnesium in the body is found in the skeletal system which gives strength to our bones.  The remaining magnesium is concentrated in the cells of soft tissue such as muscle, kidneys and liver, and in intracellular fluids.  Magnesium assists in protein synthesis, muscle contractibility, calcium homeostasis, vitamin D hydroxylation, and ion channel regulation, as well as regulation of blood glucose, insulin secretion and sensitivity, promotion of regular heart beats and immunity support. 

Magnesium-rich foods include whole grains, leafy green vegetables, legumes and nuts.  It is important to get your magnesium from foods such as these rather than dietary supplements because these foods provide a wide variety of nutrients, vitamins and minerals. 

Magnesium Deficiency: Major diseases such as diabetes and hypertension contribute to low magnesium levels as well as diuretic medications, excessive alcohol intake or caffeine consumption can increase urinary excretion of magnesium and lead to deficiency. Sign of magnesium deficiency include loss of appetite, nausea, fatigue and eventually cardiac complications. 

Disease Prevention: Research strongly suggests that adequate dietary magnesium reduces the risk of type 2 diabetes and cardiovascular risk factors such as hypertension, atherosclerosis, and metabolic syndrome. 

The Recommended Daily Allowance (RDA) for magnesium for individuals under the age of 18 ranges from 80 mg/day for a 1 year-old child to 410 mg/day for an 18 year-old young adult.  Adequate intake (AI) of 30-75 mg/day is recommended during the first year of life.  The RDA for women and men aged 19-30 are 310 mg/day and 400 mg/day, respectively.  The RDA for women aged 31 and older is 320 mg/day and for men it's 420 mg/day.  The Tolerable Upper Intake Level from non-food sources is 350 mg/day with the exception of those suffering from cardiac complications.  This upper limit is established because excessive magnesium supplementation (from magnesium salts for example) can result in diarrhea, dehydration, nausea, weakness, double vision, slurred speech, or paralysis. 

If you choose to take a magnesium supplement, avoid taking it with a multivitamin that contains other minerals such as iron, calcium, phosphorus or potassium due to decreases in absorption.  Additionally ingesting high levels of phytates and fiber can negatively impact magnesium absorption.

For more information on magnesium, visit http://ods.od.nih.gov/factsheets/magnesium  Here you will find a great table of magnesium food sources and the amount of magnesium they contain.

Reference: Today's Dietitian, December 2011  

One more magnesium quick tip:
If you are prone to migraines, try adding quinoa to your diet. Quinoa is a good source of magnesium, a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Increased intake of magnesium has been shown to be related to a reduced frequency of headache episodes reported by migraine sufferers. Quinoa is also a good source of riboflavin, which is necessary for proper energy production within cells. Riboflavin (also called vitamin B2) has been shown to help reduce the frequency of attacks in migraine sufferers, most likely by improving the energy metabolism within their brain and muscle cells.   

Super! More Sugar Substitutes!

Sugar is one of those foods that should be eaten in moderation due to the very low nutritional value it provides.  Sugar doesn’t need to be avoided all together though.  Some foods just would not taste the same without some sweetness.  There are many alternatives to sugar.  I discussed two particular sugar substitutes last week, agave nectar and stevia.  The following is a list of other sugar substitutes you may want to try in your next recipe.

Molasses – This rich, syrupy sweetener actually contains some nutrients, well the thick and very dark blackstrap molasses does anyways.  It is richer iron, calcium, copper, magnesium, phosphorus, potassium, and zinc when compared to the lighter molasses alternatives and the darker version also contains less sugar.  Since this product is refined, it may be a good idea to choose the organically produced molasses, which is free from chemicals and additives.

Honey – This ancient sweetener was once prized by Egyptians for its medicinal and healing properties.  Mix honey with lemon and hot water to treat that winter-time sore throat.  The color, flavor, consistency, and quality depend on the source of nectar and method of production.  Typically, the darker the color, the stronger the flavor.  Honey does not offer nutrition but since it is sweeter than sugar it can be a good substitute since less would be needed in your recipes.  I love honey drizzled on cottage cheese!

Carob – This is a caffeine free chocolate alternative.  Carob flour resembles unsweetened cocoa powder but is naturally sweeter and lower in fat, as well as being more nutritious, providing iron, calcium, vitamin B6, riboflavin, and potassium.

Maple Syrup – Sap from maple trees provide rich, distinctive flavors to many dishes.  It is sweeter than sugar so less can be used.  Choose pure varieties rather than maple-flavored syrup which contains additives. 

Grain syrups – Corn, barley, wheat and rice syrups are often used in place of sugar in baked goods.  These tend to be easier to digest and enter the bloodstream more slowly than other forms of refined sugar.  These syrups are not as sweet as sugar.  Malt extract, a by-product of barley, has a more intense flavor and is best used in breads and other baked goods.

Fruit juice– Apple, pear, and grape fruit juice concentrates from health food stores make great sugar substitutes and they have no added sugar or preservatives.  They can be diluted or used in their concentrated form in cakes, pies, and other desserts.

Dried fruits – Pureed dried fruits such as prunes, figs, dates and apricots are some more sweet alternatives to sugar.

Spiced Apricot Puree

* Add to plain, non-fat Greek yogurt for a mid-afternoon snack or sweeten cakes and pies with this sweet blend.

Place 1 ½ cups dried apricots in a saucepan with enough water to cover. Add 1 cinnamon stick, 2 cloves, and ½ teaspoon freshly grated nutmeg. Bring to a boil, then simmer for 20 minutes, until the apricots are plump. Let cool, then process in a food processor until smooth.  Add more water if necessary.  ENJOY!

Food Lists for Weight Loss

Chef Alton Brown’s Food Lists for Weight loss, from the Dr. Oz show

I had to share this because I thought is was a great idea and could be something to try for a New Year's Resolution.  I might try it myself, minus the sardines and red meat!!

List 1: Foods to Eat Daily

• Dark leafy greens
• Nuts
• Carrots
• Green tea
• Whole grains
• Fruits

These foods should be a part of your daily diet. Whole grains, like oats, are rich in fiber so they fill you up and keep you satiated for longer. Also, soluble fiber keeps your cholesterol levels in check and lowers your risk of heart disease. And fruits, especially purple ones like blueberries, blackberries and Concord grapes are rich in antioxidants and resveratrol, known to promote longevity. To get these foods in every day, Brown freezes the berries into pre-portioned packets and either uses them in smoothies or just eats them as is. Additionally, nuts are a good source of protein and you can fit them in easily every day by eating a handful about 15 minutes before a big meal to help curb overeating.

List 2: Foods to Eat Three Times a Week

• Yogurt
• Cauliflower
• Broccoli
• Sweet potato
• Avocado
• Oily fish
• Tofu

These foods are healthy for you in moderation. For example, sardines are high in protein, and omega-3 fatty acids, which are very good for your heart; plus, the tiny bones contain calcium. Additionally, tofu makes a great low-calorie meat substitute that actually has more protein per calorie than ground beef. Brown frequently uses tofu in pasta sauces, tacos and stir-fry dishes. Cauliflower and broccoli are cruciferous vegetables that have been praised for their cancer-fighting properties, like antioxidants that help rid your body of toxins that might damage cells.

List 3: Foods to Eat Once a Week

• Red meat
• White starch
• Desserts
• Alcohol

These are foods you should only indulge in every once in a while. With alcohol, for instance, Brown’s motto is, “If you’re going to have one drink a week, make it count.” So choose a drink or dessert you really enjoy and savor it, rather than going for something that you might drink more of, but not like as much.

List 4: Foods to Never Eat / Foods to Avoid at All Times

• Soda
• Processed meals & Fast food
• Canned soups
• “Diet” anything

These are foods you should cut out completely. Brown found that when he drank diet soda or ate processed foods he would crave and eat sweet and processed things more often, contributing to his weight gain. And artificial sweeteners may be to blame. Studies have shown that artificial sweeteners can be addictive and put taste receptors into overdrive, causing the body to release more insulin – a hormone instrumental in storing body fat. So, instead, he stopped incorporating these foods into his diet altogether.

Alton Brown’s Dairy Free Chocolate Pie

Ingredients                                                       

13 oz semisweet chocolate chips

1/3 cup coffee liqueur

1 tsp vanilla extract

1 lb silken tofu

1 tbsp honey

1 (9-in) prepared chocolate wafer crust (store-bought is fine)

Directions

Place enough water in the bottom of a 4-quart saucepan to come 1 inch up the sides. Bring to a simmer over medium heat.

Place the chocolate chips and liqueur in a medium metal mixing bowl, set over the simmering water, and stir with a rubber or silicone spatula until melted. Remove from the heat and stir in the vanilla extract.

Combine the tofu, chocolate mixture, and honey in a blender or food processor and spin until smooth (about 1 minute).

Pour the filling into the crust and refrigerate for 2 hours, or until the filling sets firm.

8 servings

Courtesy Alton Brown, 2011

From “ Good Eats: The Early Years”

The Gift of Giving

It’s the season of giving.  Take some time this weekend to GIVE to yourself, a loved one, or even a stranger.  Health isn’t just about diet and exercise.  It is also about treating yourself and others kindly.  These acts of kindness are powerful tools for wellness.  Think about Ebenezer Scrooge, a grumpy old man who transformed into a loving, kind soul all because he discovered the joy of good deeds.  There are ample studies showing that when people receive generosity and compassion, there is a positive effect on their health and well-being.  Spread the love today and in the year to come!

Take time to GIVE

·         Give someone you love a 30 second hug! 

·         Give someone you love a compliment

·         Give yourself 3 compliments

·         Give thanks for all the blessings in your life

·         Give a good deed to a stranger or someone not so close to you – this could be as easy as holding the door for someone or paying for the car behind you in the Starbucks drive-thru : )

·         Give to your favorite charity or just give some change the next time you see a Salvation Army donation location

Merry Christmas and Happy Holidays!!

Herbivore??

Did you know that herbs possess healing qualities?  Yes, that basil pesto sauce may actually be doing you some good.  Herbs add great flavors to your favorite foods and can be easily grown at home or found at your local grocery store.  Here are just a few healing herbs:

Basil – calms the stomach and aids in digestion

Bay Leaves – restorative effect on the digestion system

Chives – antiseptic, acts as a digestive

Cilantro – tonic for the heart, eases indigestion

Dill – settles the stomach

Lemon balm – antibacterial, antiviral, antidepressant, antianxiety

Marjoram – improves circulation, relieves stomach pains

Mint – relieves nausea and indigestion, cleanses the system

Rosemary – relieves headaches and respiratory problems, improves circulation

Sage – tonic for the stomach, kidneys and liver

Thyme – aids in digestion of fatty foods, antiseptic

Tarragon – diuretic properties, relieves indigestion, sooths sore throat, promotes restful sleep

Using Dried Herbs

·         Herbs such as basil, dill, mint and parsley do not dry well and can lose most of their flavor in this form

·         Oregano, thyme, marjoram and bay leaves retain their flavor when dried

·         Much less of the dry herb is required when compared to the fresh version (usually a third to half as much as fresh)

·         Allow dries herbs enough time to rehydrate and soften during cooking – better used in marinades, stews and soups as opposed to uncooked dishes

·         Light can spoil dry herbs flavor and shortens shelf-life

Pesto Recipe

1-2 cups fresh basil leaves

2 garlic cloves, crushed

½ cup pine nuts, walnuts or almonds

½ cup olive oil

4-8 T. freshly grated parmesan cheese

Salt and freshly ground pepper

Blend all ingredients in a food processor or blender until all ingredients are well blended into a coarse puree. Season to taste. Use immediately or store in fridge. If storing pesto, drizzle a little more olive oil on the top of the pesto once in the jar to avoid browning.  Add pesto sauce to steamed vegetables, pasta, soups, sandwiches, toasted baguettes then top with tomatoes and mozzarella, or use as a marinade or add some to your next omelet.  Enjoy!

Sugar Substitutes - Part 2

Stevia is another “natural” sugar alternative.  The great thing about this sweetener is that it is nearly “calorie free” (see below) and isn’t made from artificial ingredients. 

Stevia products are made from the stevia plant, a crop native to South America.  The sweetness of this plant comes from Rebiana or Reb-A, an extract that is isolated and purified from the stevia plant leaves. The natural stevia extract is 300 to 400 times sweeter than sugar. 

One packet of Stevia in the Raw is as sweet as 2 teaspoons of sugar.  Stevia in the Raw claims to have 0 calories and less than 1 gram of carbohydrate per packet but it actually contains fewer than 2 calories per packet.  Labeling regulations of the USDA allow manufacturers to label products with less than 5 calories per serving as “zero” calories.  So in reality one cup of stevia will have about 84 calories.  Sugar on the other hand truly has about 16 calories per teaspoon which means one cup of sugar contains 775 calories!  So even though stevia may not truly be calorie-free, it still reduces calories big time! 

Stevia can be used as a tabletop sweetener and in baking.  I don’t use sugar/sweeteners too often but I am definitely going to try some Stevia in the Raw the next time I bake some of my favorite treats.  In the past I’ve used Splenda but I am not a fan of the taste and it actually upsets my stomach.  I often use brown sugar because I like the taste.  But I’d prefer to use a natural, low-calorie sweetener.

Stevia products are “Generally Recognized as Safe” (GRAS), a standard of the FDA and USDA, which means they can be used as sugar substitutes. 

Other leading stevia brands, Truvia and PureVia include ingredients like erythritol and isomaltulose, which contribute additional sweetness to their products.  Stevia in the Raw claims to have the highest Reb-A content and doesn’t need to “mask” unappealing aftertastes that may be present in the other stevia products. 

If you are looking for a sugar substitute to help with weight management, I recommend stevia.  But remember that all sweeteners should be used in moderation – there are no FREE foods, especially sweet ones!  Eating sweet foods makes you crave more sweet foods!!

Sugar Substitutes – Part 1

Agave Nectar – widely known as a “natural” sweetener.  Agave comes from the same plant used to make tequila. Most agave nectars are made from the blue agave plant. Agave starts out as a natural sweetener but the product sold in stores has been processed to form a syrup or nectar.

Agave has about 60 calories per tablespoon, compared to 40 calories for the same amount of table sugar, but agave is 1 ½ times sweeter than sugar, so you can use less of it.  This sounds good but it actually means you can achieve the same sweetness for about the same number of calories. 

Agave isn’t necessarily healthier than sugar, honey, high-fructose corn syrup or any other sweetener though it does contain very small amounts of calcium, potassium, and magnesium – not enough to provide nutrition. Some say agave is healthier because it’s touted as having a lower glycemic index (a scale that measures how much various foods raise blood sugar levels) than other sweeteners so it is diabetic friendly.  The American Diabetic Association states that agave should be just as limited as the other sweeteners.

Sugar is the most widely used food additive.  Americans ingest way too much sugar especially from beverages.  The healthiest way to satisfy your sweet tooth is with whole fruit.   Not only do you get a sweet treat but you also benefit from the vitamins, minerals, fiber and water content.

So agave isn’t a sweetener that should be avoided or necessarily should be used to replace other sweeteners.  Just like all sweeteners, it should be used in moderation.

Heartburn

One in 10 Americans experiences heartburn symptoms at least once a week. Heartburn has different triggers, including certain foods, medications, obesity, or even stress. Heartburn treatment may include medications, home remedies, or diet changes.

Acid reflux is when stomach acid splashes up from the stomach into the esophagus.

Heartburn is the symptom you feel when acid splashes up and out of the stomach. "Heartburn" is sometimes used interchangeably with "acid reflux." 

GERD (gastroesophageal reflux disease) is severe or chronic acid reflux that can lead to complications, such as cancer.

 

Foods to Avoid:

Mint, chocolate, alcohol, caffeine, pepper, high fat foods, citrus, raw onions and garlic, tomatoes, high fat dairy (especially at night), spices, nuts and nut butters, fried food

Foods Allowed that may help:

Graham crackers, pretzels, rice cakes, bread, rice, lean meats, apples, pears, bananas, green peas, green beans, carrots, broccoli, cabbage, potatoes, mineral water, low fat or fat free dairy, sherbet, dried beans

Simple Lifestyle and diet changes to prevent and manage heartburn:

·       Exercise

·       Wait 2-3 hours after eating before lying down, don’t go to bed with a full stomach

·       Eat several small meals throughout the day, don’t overeat

·       Raise the head of your bed 6-9 inches or prop pillows under shoulders

·       Drink mineral water between meals (not with meals)

·       Eat slowly

·       Quit smoking

·       Reduce stress – exercise, meditate, stretch, deep breathing

·       Wear loose-fitting clothes

·       Shed some pounds if you are overweight

·       Avoid alcohol

·       Keep a diary or heartburn log. Keep track of when heartburn hits and the specific activities that seem to trigger the incidents.

·       Time your meals. Wait at least two hours after a meal before exercising. If you work out any sooner, you may trigger heartburn.

·       Drink more water. Drink plenty of water before and during exercise. This will help keep you hydrated.

Miracle diet or SHAM??!

HCG stands for human chorionic gonadotropin and it is a hormone (protein) produced by the early developing fetus and is the hormone that most home-pregnancy tests detect in the urine, determining whether you see a smiley face or a (+) sign on the test stick.

HCG is being hyped as a weight loss drug.  HCG does induce alterations in fat metabolism, in pregnant women who need to mobilize energy stores to support a growing fetus.  Research is not available to support hCG as a treatment for overweight/obesity and the FDA does not approve hCG as a weight loss aid.

This is a dangerous diet that I would not recommend to anyone.  The Internet claims that HCG works directly with the Hypothalamus gland. This gland actually controls body fat, emotions, and helps to develop the reproductive organs during puberty.  The reason this diet plan helps people to lose weight is because those people are literally starving themselves. The injections, pills, powders, etc do nothing to aid in the weight loss.

THE hCG DIET PLAN:

For the first two days of the diet plan, participants are asked to eat all the fat they can stand, then follow a very low calorie diet (500/day) with the HCG shots. They are not allowed to do any strenuous activity while they are on the “diet plan.” They say the diet itself is so effective that adding an additional expenditure of calories is not necessary, not recommended and actually discouraged. This goes against every principle of healthy living. This diet is targeting people who want a quick fix with little effort, besides starving yourself of course!  The purpose is to put you in ketosis for rapid weight loss but this is not sustainable over an extended period of time and you will definitely gain the weight back once you start eating normal again.

Losing weight the natural way may seem like the toughest thing in the world but hard work, dedication, support, and consistency pays off in the end.   Once you start to make healthy changes and stick to them, they become a part of your daily routine and no longer seem like hard work.  So if you can get there, then you can manage your weight successfully and safely without extreme fad diets!

Milk Mustache?

If someone asks you “Why do we need calcium?” I bet you would say because calcium strengthens our bones and teeth.Well that is true; in fact 99% of the body’s calcium supply is stored in bones and teeth where it supports their structure.But did you know calcium plays a major role in cardiovascular health as well?We need calcium for blood clotting, nerve impulses, regular heart beats, intracellular signaling, hormone secretion, and muscle contractions.Calcium may also decrease the risk of developing colon cancer and may play a role in weight management.

So how much of this magic mineral does one need?

According to the Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies (formerly National Academy of Sciences), the Recommended Dietary Allowance (RDA) which is the average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals is stated below:

Recommended Dietary Allowances for Calcium

0-6 months 200 mg* (male and female)

7-12 months 260 mg* (male and female)

1-3 years 700 mg (male and female)

4-8 years 1,000 mg (male and female)

9-13 years 1,300 mg (male and female)

14-18 years 1,300 mg (male, female, pregnant, lactating)

19-51 years 1,000 mg (male, female, pregnant, lactating)

51-70 years 1,000 mg (male); 1,200 mg (female)

71+ years 1,200 mg (male and female)

* Adequate Intake (AI) : established when evidence is insufficient to develop an RDA and is set at a level assumed to ensure nutritional adequacy.

It is important to get the recommended amount of calcium at any age.Many people aren’t getting as much calcium as they need.Research shows that young boys are 32% and girls 56% more likely to experience bone fracture than children were 40 years ago.

Where can you find calcium?

Foods naturally rich in calcium: milk, yogurt, condensed and evaporated milk, some cheeses, firm tofu, canned sardines, canned salmon with bones

Calcium-fortified foods: soy milk, rice milk, orange juice, apple juice, breads

Other food sources of calcium: frozen yogurt, ice cream, cottage cheese, custard, flan, pudding, instant cocoa, corn tortillas, miso, cooked turnip greens and mustard greens, cooked spinach, cooked kale, cooked broccoli, cooked bok choy, white beans, baked beans, soybeans, refried beans, kidney beans, kelp, wakame seaweed, almonds, shrimp, cream of wheat, eggs, oatmeal, sour cream, figs

Calcium supplementsare another great way to boost calcium intake but food takes priority because the food item will supply the body with a wide variety of nutrients for overall health.For example many calcium-rich foods (dairy products) also provide the body with vitamin A and D, magnesium, phosphorus, zinc and protein whereas the supplement only provides the body with calcium.

Antacids also provide the body with calcium.Always consult your doctor before taking any medication or supplement.

So aim for 3-4 servings of calcium-rich foods each day and you will be well on your way to living that healthy life you so deserve!!