Epsom Salt and Its Natural Detoxing

How to Take Epsom Salt Baths

Turn your Epsom salt bath treatment into a relaxing period as you will need at least 40 minutes to soak in the tub. Within the first 20 minutes of soaking it pull toxins out of your body through the skin. The second 20 minutes allows for the absorption of minerals to occur.

You will need to fill up the bath. Next, add the Epsom salts to the water as suggested below for standard sized bathtubs.

Children weighing under 60 lbs:

Pour 1⁄2 cup Epsom salts into water5059505888_1bafff46a9

Individuals weighing between 60­-100 lbs:

Pour 1 cup of Epsom salts into water

Individuals weighing between 100­-150 lbs:

Pour 1 1⁄2 cups of Epsom salts into water

Individuals weighing between 150­-200 lbs:

Pour 2 cups of Epsom salts into water

Individuals weighing over 200 lbs:

Use 1⁄2 cup of Epsom salts for every 50 lb interval range

Tips for Getting Maximum Benefit From Your Epsom Salts Bath

  1. Add olive oil to your bath − Try adding 1⁄2 cup of olive to your bath water. Polyphenols found in olive oil contain antioxidant benefits which are easily absorbed into the skin. (Note: if using oil in the tub, take extra precaution to avoid slips and falls.)
  2. Add herbs & spices − The addition of cayenne pepper or a piece of ginger into the bath water can raise your heat levels promoting your body to sweat and draw out more toxins. Adding these herbs can stimulate the detoxification pathways with as little as 1 tablespoon up to as much as 1⁄2 cup.
  3. Don’t use soap − Avoid using soap when taking an Epsom salt bath to ensure the ingredients of the soap do not interact with or prevent the detoxification process from occurring.
  4. Take it easy afterwards − Taking an Epsom salt bath at night may be most feasible to ensure that you can rest for at least one hour after afterwards. However, if you have arthritic joints, you may choose to have treatment in the morning. This will help ensure that you can stay as active as possible following the bath in order to limit fatigued and achy joints.
  5. Add essential oils − Turn your Epsom salts bath into a luxurious spa treatment by adding several drops of essential oils to the water. Therapeutic oils such as lavender essential oil and frankincense can promote relaxation and stimulate healing and/or just use any essential oil(s) that you enjoy.

This information was taken from “TheTruth About Cancer” website which is an amazing and wonderful source of  information to anyone and I highly recommend you get acquainted with what they have to offer!

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Here’s a Little More Help Toward Becoming That Full or Part-Time Vegetarian…

6806266400_0016b46351_mBuckwheat – a non-gluten grain-
Though it is usually thought of as a grain, buckwheat is actually the seed of a broadleaf plant related to rhubarb. While it is not a true grain, it is used like one in cooking, and it has more nutrition for you than rice, wheat and corn on almost every measure of nutrient  (including the fact that rice, wheat, and corn are high on the glycemic scale, thus provoking a quick spike in blood sugar levels, a proven promoter of systemic inflammation). Buckwheat, on the other hand, ranks low on the glycemic scale.

Hulled buckwheat kernels (called groats) are pale tan-to-green, while the roasted buckwheat groats known as kasha—a staple food in Eastern Europe—are dark brown with a nutty flavor. Kasha is often steamed in a stock with onions, olive oil and fresh parsley, and for breakfast you can combine equal parts plain buckwheat groats and oats, and cook the mix to enjoy as a hot cereal topped with berries.

Buckwheat has been cultivated for at least 1,000 years in China, Korea and Japan, where it is often enjoyed in the form of buckwheat “soba” noodles—a form that’s become increasingly popular in the West as a healthy substitute for wheat pasta.

Buckwheat has more protein than rice, wheat, millet or corn and is high in the essential amino acids lysine and arginine, in which major cereal crops are deficient. Its unique amino acid profile gives buckwheat the power to boost the protein value of beans and cereal grains eaten the same day.  Good thing is, buckwheat contains no gluten—the source of protein in true grains—and is therefore safe for people with gluten allergy or celiac disease.

Buckwheat Protein’s Unique Health-Promoting Properties:

  • The specific characteristics of buckwheat proteins, and the relative proportions of its amino acids, make buckwheat the unsurpassed cholesterol-lowering food studied.
  • Its protein characteristics also enhance buckwheat’s ability to reduce and stabilize blood sugar levels following meals—a key factor in preventing diabetes and obesity.
  • Like the widely prescribed hypertension drugs, buckwheat proteins reduce the activity of angiotensin converting enzyme (ACE),  reducing hypertension.
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High Protein Breakfasts Your Body Will Say, “Thank You” For!

stomach-articleWant to know how to nutritionally feel your best all morning without the low blood sugar slump?  Want to keep your appetite from getting out of control in the middle of the afternoon?  A high protein breakfast may be just what you need to adopt each day.  Many recent studies found that eating a higher protein breakfast (with around 30-35 grams of protein) lowered your after-meal cravings more than just eating breakfast alone.  Also, eating protein at each of your meals can be the best way to get lean muscle-building benefits. Give these five high-protein breakfasts a try- they are great for On-the-Go, too!

Breakfast Variety Meal Sampler Plate

Place one large hard-boiled egg, 1/4 cup almonds, 1/2 cup lowfat cottage cheese topped with 1/2 cup berries, and 4 whole-grain crackers in a divided or re-sealable container for a 30 gram, protein-packed breakfast that is about 350 calories.  (if you are not eating dairy, substitute the cottage cheese for organic sprouted tofu).

  1. Protein Parfait

Place 1 cup of plain lowfat plain Greek yogurt in the bottom of a glass or Mason jar. Layer with 1 cup berries, 1/4 cup walnuts, and 1/4 cup of whole grain cereal for a 325 calorie parfait that provides 30 grams of protein.

  1. Chocolate-Banana-Protein Smoothie

In a blender combine, 6 ounces of organic sprouted tofu, 1 cup coconut or almond milk, 1 tablespoon organic sunflower or almond butter, 1/2 frozen banana, 1.5 tablespoons dry unsweetened cocoa powder, and 1 tablespoon honey. Blend until you have a smooth, delicious 375-calorie, 30-gram protein smoothie.  You can substitute your favorite protein powder for the tofu instead if you prefer.

  1. Portable Breakfast Sandwich

Toast two slices of sprouted grain bread (such as Ezekiel or whole grain). Top with 1 egg cooked any way you like, 2 slices of non-nitrate added Turkey Bacon, 1 thin slice of mozzarella cheese, 2 large tomato slices and 1/2 cup baby spinach. This yummy sandwich is about 400 calories and 34 grams of protein.

  1. Breakfast Quinoa

Cook 1/2 cup quinoa in 1 cup almond or coconut milk (instead of water) according to the package directions. Top your cooked quinoa with 1/3 cup non-fat Greek yogurt of your choice, 1/3 cup shelled pistachios or 2 tablespoons of ground flaxseed, and 1/2 cup sliced strawberries or blueberries, for 450 calories & 30 grams protein.

EASY-PEAZY for your quick and healthy options!



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Differences Between Food Intolerance and Food Allergy

pesky allergiesWhat is the difference between food intolerance and food allergy?

‘Food Intolerance’ and ‘Food Allergy’ are often thought to be just about the same thing but the biological processes behind them, and how they affect you, are very different from eachother.

Food Allergy

Food allergy is common but the symptoms are much more severe than an intolerance.  During an actual allergic reaction, the body’s immune system believes it is being ‘invaded’ and produces IgE (Immunoglobulin E) antibodies to fight off the food or drink ingredient it mistakenly considers to be harmful.

The body’s inflammatory response to an allergy can vary from mild to severe and can affect one or more systems in the body, such as the digestive system, respiratory system or the skin.  In extreme cases, the immune system triggers a response throughout the whole body, resulting in a systemic reaction (anaphylaxis) which is potentially fatal, such as what you hear often in peanut allergies.

Peanuts have a different molecular structure than other nuts and through time, there have been many changes to farming practices involving pesticide types being used on our crops.  The possible theory is that these farming chemicals are reacting to the structures of certain foods (such as peanuts) to cause more severe and more widespread cases of allergy.

Food Intolerance

Food intolerance is different from allergy,  which is generally more common and usually involves a delayed biological reaction which, although often uncomfortable and unpleasant, is not life threatening.

Causes of food intolerance

People react differently to different foods.  Food intolerance takes on different forms such as:

  • Food Allergy – immediate reaction (IgE)
  • Celiac Disease – lifelong autoimmune reaction to gluten proteins which damages the gut wall and prevents nutrients being properly absorbed
  • Enzyme deficiencies – lifelong deficiencies such as lactose intolerance
  • Chemical sensitivities – such as reactions to food additives like tartrazine (E102), caffeine  and sunset yellow (E110) and Red or Blue colorings such as in candies and pill coatings.
  • Reaction to histamine in foods
  • Delayed onset food intolerance (measurement of food-specific IgG antibodies as a strategy to determine which foods to eliminate); and may not be lifelong.  There are many people who once they find have an intolerance, just by eliminating that food from the diet for 6-12 months, can slowly re-introduce it back into their diet and be OK with it from then on.
  • Recommending the best strategy is to use food diaries and elimination diets as the preferred method of treatment. It can however, be difficult to identify problem foods, especially as it is common to experience reactions to several different foods at the same time.

The problem with an elimination diet can be that, without knowing exactly which foods are causing a problem, you might be depriving yourself unnecessarily of nutrients you don’t need to avoid. Also, if you try cutting out a combination of suspected ingredients all at once it can make it more difficult to pin- point the exact trigger foods.

Some people have detectable levels of raised food-specific IgG antibody levels but do not experience any health problems.

  • I have seen many cases where a person has joint pain, or headaches, or stomach distress, or general all-over fatigue and other symptoms that they thought were from whatever, but were actually a food sensitivity.
  • Not being able to lose weight can be a symptom of food intolerance because the offensive food(s) can cause inflammation in the body that affect the natural ability process of the body to have achieve weight loss.

What Can You Do?

I recommend seeing a holistic health professional that can order blood testing to an allergy testing laboratory, that will test your blood for all  the foods, additives, herbs, etc., that you are eating, to determine  if an intolerance or allergy is the cause of your symptoms.  These testing results can do wonders to making you feel well again, and eliminate the symptoms that could be stemming from your  intolerances.  These results are clear-cut and chart out the severity level of that offensive food, so you know whether it is a mild, moderate or severe intolerance.

Contact me for further information on receiving this valuable information.  How surprised would you be to know its possible some simple food you eat all  the time is actually a stressor to your body?

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High-Fat Ketogenic Diet for Cancer Patients




The ketogenic diet is about eating 80% fat, which seems strange when usually,  fruits, vegetables and vegan is recommended.  The ketogenic diet does have science and rationale behind it to tout its benefits.  According to an article in “Amazing Wellness Magazine
– Spring Issue”,  exploring the topic: if you are a cancer patient, are you willing to bet your life on a particular diet?

What makes the ketogenic diet different is a clear, scientific understanding of how it works.  Also, there are numerous studies and patient reports to show its benefits.  Doctors have known for many years that an extremely high-fat diet can benefit children with epilepsy.  The diet shifts the metabolism of the brain cells from glucose to ketones, which are a by-product of fats.

The process of trying to jump from the diet treatment from epilepsy to cancer started about 20 years ago when doctors at Case Western Reserve University in Cleveland treated two children who had both epilepsy and cancer.  Their cancers shrunk on the diet.

Since then, a researcher at the Boston College campus in Mass., has emerged as the leading advocate of ketogenic diets.  Its not a cure, nor a fad, but a medical therapy, the researcher says.

The diet consists of unprocessed whole foods that are high in nutrition rather than calories, along with a process of carb timing.  You can use carbohydrates as a guide to move cortisol back to its healthy rhythms he says.

Cancers cannot use ketones as their fuel, unlike sugars that feed cancer cells, so the cancer is starved.  Inflammation also drives the growth of cancers, and ketones are anti-inflammatory.

In a case with a woman in Italy in 2008 who had glioblastoma, a deadly and difficult to treat cancer, she first went on a  several day water only fast.  This is the ideal prelude to the ketogenic diet to prepare the body, lowering glucose.  She then underwent conventional radiation treatment and took vitamin and mineral supplements to prevent any deficiencies.

Two months later, she had lost 20% of her body weight and medical tests could find no traces of her brain tumor.  She stayed on the ketogenic diet for 10 weeks and after stopping the plan, the cancer returned.

According to studies the diet will work against almost any form of cancer, although some people and cancers respond better than others.  The evidence so far is showing that it can help people with non-small cell lung, breast, colon and pancreatic cancers.

Another important way for us to keep our cortisol levels balanced which keeps inflammation at bay, is to get good deep sleep at night, stay away from sugar in the diet and try to manage your stress levels.

Other alternative therapies to cancer include: high-dose intravenous Vitamin C and Hyperbaric Oxygen Therapy.  High doses of CoZ10 and curcumin appear to have anti-cancer properties as well.

For more information on the ketogenic diet and cancer you can see the following: dietarytherapies.com; patriciadaly.com and see the site for a naturopathic physician experienced in oncology: oncanp.org.



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IBS and Crohn’s Diet

Do you suffer from Irritable Bowel Syndrome, Crohn’s Disease or Ulcertative Colitis?  This may be the diet for you!  Does your physician talk about the importance of eating the right foods for your condition?  If not, you are not alone.  Most patients claim their doctor only tells them to not eat spicy foods or greasy foods or possibly dairy – but no more information is given.holding_stomach

How is that possible?  Unfortunately,  most doctor’s were never given nutrition courses in medical school, so that part of their expertise is lacking.  That is why we are fortunate to have holistic nutrition counselors such as myself, to help you know that nutrition is key to heal and protect your gut!  So let’s see what is best for your stomach condition:

  •   Go on an organic diet.  That means getting rid of nearly all foods not grown, raised, or processed organically.  Sticking to an 80% organic diet, and  paying particular attention to organic grains, veggies, and dairy (including eggs) helps so much .   Eating organic meats is a must too, but don’t eat beef while you are in any “crisis” state or symptomatic state.  The processing of non-organic meats can really aggravate nasty symptoms.
  • For a week or so, try to eat only organic rice, baked or mashed (with almond milk, butter) organic potatoes, organic chicken.  For breakfast try organic oatmeal and drink only water or green tea.  Once the pain starts to subside and the diarrhea became less prolific, you can start adding other things into your diet until you feel normal again.
  • Eat a low carbohydrate and high vegetable diet.  Eat baked or broiled fish, chicken or turkey.  Steam the vegetables lightly so that they are still a little crunchy.  Eat Brown Rice, Quinoa, Sweet Potatoes, peas and rice cakes/crackers.  No milk or cheese or corn.
    Eggs are fine and are tolerated best as hard boiled.  No spicy foods or  caffeine.  No red meat, or sugar or processed foods.  You can try Greek Yogurt that is high protein such as Fage or those brands as Whole Foods Market (read the label and it should say at least 10 grams of protein per container.  Tofu is also fine. Any vegetables except corn.
  • You can also eat applesauce (with cinnamon but no added sugar), apples, peaches, nectarines, plums, watermelon, cantelope, honeydew, banana, and blueberries.
  • Do not eat any nuts but you can try creamy organic almond butter.  No peanuts or peanut butter.  Drink at least 8 glasses of water daily  or the formula for water drinking is l/2 of your body weight in ounces of water.  So if you weigh 150 pounds, that is 75 ounces per day– you can add fresh squeezed lemon or lime to the water.

Taking supplements are always important for everyone, but the ones that are important with your stomach issues would be:

  1. Boswelia – 350 mg./3 times daily as an anti-inflammatory, heals ulcers – no adverse reactions or bad interactions with other meds has been found.
  2. Probiotic – I like Udo’s Choice Super 8 Probiotic (found and kept in the refrigerator at all times) or Renew Life 50 Billion Probiotic (also in the refrigerator).
  3. Magnesium Citrate or Magnesium Glycinate capsule 1 per day/400 mg. Take between dinner and bedtime.
  4. I recommend two products from Metagenics called: Glutgenics and Endefen which are both powders you can mix with apple juice or water. They would have to be ordered by a professional since these are “pharmaceutical grade” products and sold to professionals.

You should get your iron levels checked to see if you could be Anemic which is common from bleeding in the colon and not eating beef.  An Iron supplement that is good is by Solgar company, but take two per day ( one at lunch and one at dinner) rather than one if you are anemic.

Digestive disorders can be greatly relieved if you eat well for your condition, so don’t give up hope and see how great you can feel by following these suggestions.  Let me know how you do on this plan and leave a Comment.


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An Eye Opening Vitamin We Don’t Hear About Much

5059505888_1bafff46a9Vitamin K2 is being brought into the public eye more an more, but not enough!  Did you know it could take years to see any outright “symptoms” of a particular nutrient deficiency? These symptoms generally involve not feeling as good as you used to, changes in skin quality, low energy, hormonal imbalances, joint pain, digestive issues, and more.

What is interesting about Vitamin K2 is that it was not until 1997 that researchers figured out the important role it plays in the human body.    While many people are familiar with Vitamin K1 (present in leafy greens such as kale and spinach and plays a role in blood clotting) most have never heard of Vitamin K2.

Vitamin K2 plays a critical role in directing calcium where it belongs and away from where it doesn’t belong.  If it goes where it doesn’t belong, it becomes plaque build up in the arteries.  It does this through it’s interaction with a few other nutrients, namely Vitamin A and Vitamin D.

  • So why is K2 so important?
    Vitamin K2 is involved in numerous functions in the human body but is especially important for women.  Dr. Kate Rhéaume-Bleue, author of Vitamin K2 and the Calcium Paradox, says:
    “For the prevention of everything from wrinkles to cancer, Vitamin K2 is the missing nutrient for women’s health. Most women don’t need a calcium supplement, but Vitamin K2 will channel dietary calcium to the right places.  Everyone is taking Vitamin D, but without K2 we’re not getting all the benefits of Vitamin D, and even risking harm from it.”
  • Bone Health – While most associate calcium with bone health the fact of the matter is that calcium (particularly supplemental calcium) plays a very insignificant role in ensuring adequate bone density and Vitamin K2 plays a very strong role. Vitamin K2 does this via its relationship with two other key nutrients, Vitamin A (Retinol not Beta-Carotene) and Vitamin D.
  • Dental Health – Dr. Weston A. Price’s research showed that dental decay, tooth sensitivity and other issues simply by adding K2 into the diet.  He found remarkable dental health (and overall health) in indigenous tribes throughout the world. These peoples had straight, cavity free teeth and rarely brushed. Their diet was very high in K2 and the other fat soluble nutrients (A and D).
  • Cardiovascular Health – For years we believed that clogged arteries were the results of saturated fat. We now know that this is not true. While there are many layers to cardiovascular disease the real culprit might be a lack of Vitamin K2 in the diet.  Those blockages in your arteries are mostly calcium. Vitamin K2 keeps calcium out of your arteries and in your bones, where it belongs.
  • Wrinkles – Consider regions of the world that have a high vitamin K2 intake and you will find people who look considerably young for their age (i.e. Tokyo – where Natto, the richest food source of Vitamin K2 is consumed regularly). There is also a strong correlation between early signs of aging (wrinkles, loose skin) and low bone density.
  • Healthy Veins – Varicose veins are technically a disease of the cardiovascular system and like the related section above, involve calcium being deposited where it doesn’t belong. This can lead to veins that have lost their integrity and are more susceptible to bulging.
  • Where to get it?
    Food sources are always best, however it can be a challenge with Vitamin K2 since the foods with the highest concentrations are rather obscure and not commonly consumed (see list below).  That being said you can supplement with Vitamin K2.  It should be included in your supplement routine (with Magnesium a close second).   There are some nuances in supplementing with Vitamin K2, for more details on the topic check out source 1 below.     ****If you take a supplement, as I do, opt for 100 mg. Vitamin K2 for every 1,000 I.U. of Vitamin D3 that you take.  So if you take 2,000 I.U. of your D, then take 2 of the 100 mg. tablets with it.
    The foods highest in Vitamin K2:
    • Natto (fermented soybeans)
    • Goose Liver (and other liver)
    • Dairy products from animals that are eating fast growing spring grass (milk, butter, ghee).
    • Cheeses – Gouda and Brie have the highest concentration but any cheese from a grass-fed animal will have Vitamin K2. Consider having some fruit and cheese as a snack.
    • Egg yolks from a pasture raised chicken also contain K2. Eat 2-3 egg yolks a day.
  • Why is deficiency so common?
    • It is a nutrient that is not present in high concentrations in many commonly consumed foods.
    • The increased consumption of processed foods and a departure away from eating traditional foods (which are notoriously nutrient dense – nose to tail eating, grass-fed dairy, fermented foods, animal fats, etc.).Info found in Natural Standard Magazine/Steven Macari
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What’s All the Hoopla about Chia Seeds?

chia-seeds-131x229Chia originated in the southern part of Mexico next to Guatemala and has a long history of use among the Aztec and Mayan cultures.  To the Aztecs, chia was a very important part of their diet, and they used it in their religious ceremonies as well.

Now, Chia is grown commercially in various Latin American countries.  The oil from chia has the highest concentration of omega-3 fatty acids of any plant known.  Until chia became available, the oils from flaxseed, fish, and marine algae were considered to be the only other viable sources of dietary omega-3s, so now we can utilize this wonderful source . All of these types have benefits and also drawbacks.

Chia isn’t contaminated.  It’s naturally pest-free, so it doesn’t require the use of pesticides or herbicides for growing.  It’s a totally renewable resource. It contains a naturally high level of antioxidants—including caffeic acid, chlorogenic acid, and quercetin—that protect it from rancidity.

Chia has been used as food for thousands of years without any problems. It stores without refrigeration or special care.  It digests easily without having to be ground and unlike other grains, there are no reports of allergic reactions.

Chia is non-allergenic, non-GMO, low in net carbohydrates, and gluten-free will make it a very valuable and versatile food.

  • Chia Helps With Diabetes
    One six-month study involved type 2 diabetes patients (11 men and nine women) who were already on a diet and/or medication to control their disease.  Daily use of chia resulted in a very significant decrease in blood pressure—a drop of 10 points in the systolic pressure (the top number) and a drop of 5 points in the diastolic pressure (the bottom number).
  • C-reactive protein (CRP), a marker of inflammation in the body, was reduced by 37 %. Also, fibrogenic factors, which can abnormally increase blood clotting and impair circulation, were also reduced without increasing bleeding time.
  • In addition, adverse cardiovascular factors associated with diabetes were decreased, there are numerous reports of how the daily use of chia can help stabilize blood sugar levels and even allow some individuals to decrease the amount of insulin they require.
  • Its high in fiber.
  • Additional Health Benefits of Chia
    In addition to having a high omega-3 content, chia is a good source of protein and calcium, low in sodium, lower in net carbs than other grains, and an excellent source of both soluble and insoluble fiber.  Chia is 16 % protein, 31 % fat, and 44 % carbohydrate—of which 38 % is fiber. (The balance is water and what’s known as “ash,” a measure of the mineral content.)  Most of chia’s omega-3 content is in the form of the essential fatty acid alpha-linolenic acid or ALA.
    The fiber in chia absorbs as much as seven to nine times its weight in water.  This added bulk can help one overcome constipation (assuming enough water is consumed) with the added benefit of giving the feeling of “fullness” that helps many people who are trying to lose weight.
  • In addition to both having the highest fiber content of any food and being one of the best sources of omega-3 fatty acids, chia is an excellent source of dietary calcium. A daily serving (about 2 tablespoons) contains about 125 mg of calcium, more than 7 grams of fiber, and more than 3 grams of omega-3 fatty acids.
    Omega-3 oils are anti-inflammatory in nature, and excess omega-6s promote inflammation.  Chia consumption can help with other inflammatory conditions including most types of arthritis, joint pain, and stiffness.
  • Finally, chia’s ALA gets converted into DHA, which has been shown to be beneficial in the treatment of depression, bipolar disorder, and schizophrenia, and even to improve some cases of Alzheimer’s.  DHA makes up between 15 and 20% of the cerebral cortex and anywhere from 30 to 60 % of the retina.  Deficiencies of this fatty acid can have profound effects on both brain and eye function and development.

Daily Chia Seed Dosage
The recommended daily amount is 2 tablespoons a day for adults and 1 tablespoon for children. The easiest way to use it is to simply sprinkle it in salads, over vegetables, or on top of other foods – or my favorites which is adding it to my smoothies and sprinkling it over almond or cashew butter on my toast.

(article re-created from Dr David Williams.com)

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Magnesium and You

5759220584_706949f7f7_mGetting your bones stronger is a multi-conventional approach.  It’s not just about taking a calcium supplement – magnesium plays a big part too.

One of the hundreds of reports which substantiate the importance of supplementing with magnesium was from the Council for Responsible Nutrition Foundation (CRNF) which showed that women over age 55 taking magnesium supplements at the preventative intake levels of 100 mg., can reduce the risk of having osteoporosis by a wide margin.

  • I believe  we should be taking more than 100 mg. daily because our overall American diets are deficient in this very important mineral anyway.   Most natural health professionals recommend 400 mg or more daily (depending on tolerance) to aid our bodies in so many ways as well as bone strength.
  • For best bone building the best approach would be a combination of 2,000 IU of Vitamin D3, 400 mg. of Magnesium and a Calcium supplement from coral calcium rather than other forms for better absorption.

Now the question is what type of Magnesium form is best?  There are many types.  I personally take and recommend a Triple Magnesium Formula, wherein there is a combination of a few mag sources in one capsule: magnesium citrate, aspartate and oxide.  It allows for very good absorption.

  • Magnesium is probably the most important nutrient for the energy of the human heart; it helps the heart muscle itself function better.  Magnesium also helps protect blood vessels, which is where most of what we call heart disease actually happens.  Magnesium is also a natural blood thinner, much like aspirin, so many doctors and researchers believe that it may help prevent heart attacks and strokes.
  • Perhaps the area where magnesium could have the biggest impact is in the prevention of diabetes: Scientists have proven that magnesium levels are low in people with diabetes; people with higher magnesium levels do not develop diabetes; and that supplementing with magnesium appears to help reverse pre-diabetes.

As with all minerals in foods, the mineral has to be present in the soil where the food is grown.  The best food sources of magnesium are beans, especially soy; whole grains, including bran; nuts like almonds and brazil nuts; and seeds, including flaxseed, sesame, and sunflower.  Dry cocoa powder, and thus dark chocolate, is also a great (and incredibly tasty!) source.  One of the reasons many people may crave chocolate is actually the body’s way of needing more magnesium!  Just make sure you don’t eat more than an ounce a day or you will gain weight.

Our moods and brains need magnesium too, so if you feel an imbalance or anxiety, magnesium will assist various regions in the brain that are associated with learning and memory while giving improvements in synaptic function to the nerves of the brain.

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Losing Weight Slowly is Not Better Than Rapid Weight Loss For Long-Term Weight Control

According to an article in Natural Practitioner Magazine from November of this year, it has been officially recognized that this long time notion is now defunct that you must lose 4391885681_3658437dd5_mweight gradually to achieve overall results.

Slow and steady weight loss does not reduce the amount or rate of weight re-gain compared with losing weight quickly.  Research was revealed in The Lancet Diabetes & Endocrinology Newsletter.

This study was conducted by a professor of medicine at the University of Melbourne and head of the Weight Control Clinic at Austin Health in Australia.  They were examining whether losing weight at a slow initial rate as recommended by current guidelines throughout the world, resulted in larger long-term weight reduction and less weight re-gain than just losing weight at a faster initial rate in obese individuals.

The Australian study included 200 obese adults with a BMI of 30-45kg/m2, who were randomly assigned to either a 12-week rapid weight loss program on a very low calorie diet of only 450=-800 cal/day or a 36-week gradual weight loss program.  In this case they reduced the calories by 500 a day in line with current dietary weight loss guidelines.

  • 81% of the Rapid Weight Loss participants lost 12.5% of their bodyweight versus 50% of the Slow Weight Loss Group.
  • The initial rate of weight loss did not affect the amount or rate of weight re-gain in these patients who entered the weight maintenance period after weight loss – so after three years both groups had re-gained the same amount of weight as each other.
  • 71% of the participants had re-gained weight in both groups within three years of this maintenance period.
  • These results show that achieving a weight loss target of 12.5% is more likely and drop-out is lower, if losing weight is done quickly.
  • The authors suggest a number of possible explanations for their findings:

The limited carbohydrate intake of very low calorie diets might promote greater satiety and less food intake by inducing ketosis.  Losing weight quickly may also motivate participants to persist with their diet and achieve better results.

What has been your experience with weight loss on the long-term?  Did you find that it made any difference if you lost weight quickly or slowly as far as keeping it off?  Tweet me @nutritionlinda and let me know your experiences.


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