WHY MAGNESIUM?

MAGNESIUM IS CONSIDERED THE MASTER MINERAL

Magnesium is known as the “Miracle Mineral”. It is responsible for over 300 metabolic processes in the body.

Entire books have been written on this mineral. The Magnesium Miracle by Carolyn Dean, MD, ND, is a fantastic book on all aspects of magnesium.

Without enough of this important mineral, your body can’t function optimally.

WHAT DOES MAGNESIUM DO?

Magnesium helps with essential activities in your body, it…

  • Produces and transports energy
  • Assists in synthesis of protein
  • Helps to transmit nerve signals
  • Helps to relax muscles
  • Acts as an enzyme cofactor serving as a catalyst to many chemical reactions in your body

WHAT ARE SOME OF THE SPECIFIC WAYS MAGNESIUM HELPS?

Magnesium…

  • Plays in important role in the regulating the neuromuscular activity of the heart
  • Maintains normal heart rhythm
  • Is necessary for proper calcium & Vitamin C metabolism
  • Converts blood sugar into energy
  • Is vital for many metabolic functions such as the activation of enzymes for proper metabolism of protein and carbohydrates for energy production
  • Is a integral part of bones and teeth and is important for the metabolism of phosphorus, calcium, potassium, sodium, B-Complex vitamins, and vitamins C & E
  • Is absorbed in the small intestine and Vitamin D is necessary for proper utilization of magnesium
  • Is necessary in the production of Testosterone and Progesterone
  • Is essential for normal heart beat, nerve transmission, bone growth, body temperature and atrial health
  • In proper balance with calcium, is important for neuromuscular contractions
  • Is vital for DNA & RNA production. 

HOW DO I KNOW IF I AM DEFICIENT IN MAGNESIUM?

SIGNS & SYMPTOMS OF MAGNESIUM DEFICIENCY:

  • Changes in nerve and muscle function such as muscle weakness or spasm
  • Heart conditions such as arrhythmia, irregular contractions, and increased heart rate
  • Weakening of the bones
  • Imbalanced blood sugar
  • Elevated blood pressure
  • High excitability
  • Inadequate hormone production
  • Headaches
  • Seizures
  • Depression/Anxiety
  • Nausea
  • Vomiting
  • Lack of appetite 

WHY ARE SO MANY PEOPLE DEFICIENT IN MAGNESIUM?

  • Our soil is depleted of minerals and we have lost precious topsoil
  • The standard NPK (nitrogen-phosphorus-potassium) fertilizer that farmers commonly use is able to restore the soil enough to grow fruits and vegetables, which are healthy “looking”, but may be entirely lacking in trace minerals.
  • To replace one inch of topsoil may take anywhere from 200-1000 years, depending on climate. This is why regenerative farming is SO important!!
  • Organic food tends to have a higher mineral content but is still lacking because of our soil conditions.
  • Refined/Processed foods inhibit mineral absorption, which then are not efficiently digested because of diminished enzyme activity
  • Blocked Colon – a Standard American Diet (S.A.D.) packs layer upon layer of plaque into your colon – this prohibits you from reabsorbing water and minerals properly from your colon
  • Secondary Deficiency – an excess of one mineral can cause a direct deficiency of another mineral (they compete for the absorption – compete for the same binding site) – kind of like musical chairs. Secondary deficiency is almost always due to overdosing or improperly dosing mineral supplements.

HOW CAN I ADD MAGNESIUM TO MY DIET?

Food is always the best way to obtain nutrients that are easily assimilated by your body:

  • FOOD SOURCES:
    • Avocado, barley, black beans, blackstrap molasses, cacao, dark chocolate, figs, garlic, green leafy vegetables, kelp, licorice, lima beans, millet, molasses, nuts, oats, peaches, peas, pumpkin seeds, quinoa, sesame seeds, soybeans, spinach, sunflower seeds, swiss chard

SHOULD I SUPPLEMENT?

Check with your doctor before taking a magnesium supplement, especially If you have a medical condition or are taking prescription medications. 

Magnesium supplements are generally safe, beneficial and well-tolerated but they may not be safe for people with particular medical conditions or those who take certain diuretics, heart medications or antibiotics.

  • The RDA (recommended daily allowance) of Magnesium is low and may only offset daily losses. 
    • Women: 320mg/day
    • Men: 420mg/day

Depending on how much you are assimilating from your diet and how much your body is utilizing for its metabolic processes, supplementation is most often necessary for optimal health.

WHAT SUPPLEMENTS ARE AVAILABLE & WHICH ONES ARE BEST FOR ME?

AMINO ACID CHELATES

Magnesium supplements that are attached (chelated) to amino acids offer better bioavailability and increased stability, which allows for more of the nutrients to be properly utilized by the body and the amino acids themselves offer their own benefits.

  • The chelates can bypass the intestinal process of having to bind the mineral with its own carrier protein – the chelate with the amino acid is at a molecular weight that makes it readily absorbable
  • The chelate is bound tight enough that it does not separate in the stomach acid – it is not available to bind with the intestinal carrier proteins and the chelate is absorbed intact, thus making it more bioavailable.
  • Available magnesium chelates: 
    • Glycinate, Orotate, Malate, Threonate, Taurate
    • These amino acids all have their own individual benefits in addition to making the magnesium more bioavailable.

MAGNESIUM OXIDE & MAGNESIUM CITRATE

Magnesium bound to oxygen or citrate has a higher amount of elemental magnesium but elemental magnesium is poorly absorbed. This is why these two forms of magnesium cause the biggest laxative effect. If constipation is an issue you are battling, this type of magnesium may be helpful but cleaning out your intestinal tract through cleansing and cleaning up your diet is your best solution to overall health. Liana Shanti’s 66 Day Health Mastery Program is a fantastic way to do both.

MAGNESIUM SULFATE & MAGNESIUM CHLORIDE

Magnesium sulfate is best known as Epsom Salts.

Magnesium chloride is available from Ancient Minerals as bath salts, oil and lotion. 

These forms are both generally used topically. Both are a great way to absorb magnesium transdermally. When these salts are used in a bath it is extremely relaxing to the muscles and can ease aches and pains in addition to helping systemically through transdermal absorption. 

Magnesium salt baths can also help to lower high blood pressure and reduce stress levels. 

Magnesium chloride lotion and oil preparations (Ancient Minerals) can be used topically for muscle cramps and relaxation. They work quickly at the site to relax the muscles.

So many people living in the Western World are deficient in magnesium and minerals in general. Supplementing has become a necessity for our bodies.

WHAT ACTION STEPS CAN I TAKE TO GET MY MAGNESIUM INTO BALANCE? 

Ways to increase your magnesium levels.

  • REMOVE Processed/Refined foods and ADD more organic foods with higher mineral content!!! This is a great place to start. 
  • CLEARING toxins in addition to CLEANING UP your diet will BALANCE your body inside and out. 
  • Health Mastery Institute’s 66 Day Health Mastery Program is a fantastic way to help you on this journey to optimal health.
  • Try a magnesium bath before bed.
  • Use magnesium oil on your forearms or feet twice daily.
  • Consider taking a magnesium supplement daily, after checking with your physician.

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INSTANT POT MAGIC!

Do you have an Instant Pot? I love my Instant Pot Duo!!!

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EXCITEMENT & INTIMIDATION

I was excited and a little intimidated by it when I first got my Instant Pot for Christmas a couple of years ago. I searched for recipes on Pinterest. I bought an Instant Pot Cookbook (or two). I followed the directions and made some great things. Coconut milk yogurt, Hard boiled eggs, Sauces and I even made Organic Brats in the Instant Pot when I ran out of gas for my grill unexpectedly. They were fantastic!

USE IT OR LOSE IT

Then, like all novel kitchen appliances, the Instant Pot Duo was relegated to my cupboard, life got busy and I forgot about it. One day, when I was on a mission to purge all of the unnecessary items from my home, I saw the Instant Pot sitting idle in my cupboard. I did not want to part with this particular kitchen item. The Instant Pot was not novel, the Instant Pot was essential!! But, like my rule with old sweaters when I am doing a purge, I had to use it or lose it. This is when the magic happened.

CREATIVITY

I got out my Instant Pot Duo and opened my refrigerator. I had a big bag of asparagus from Costco that I was intending to roast and I had an onion and some garlic. Away I went! I set the Instant Pot to Saute Mode and added some coconut oil and my onions and garlic. I sauteed until they were tender and fragrant. I added a little organic vegetable broth to deglaze the pot and then added my cut up asparagus and sauteed that for a few minutes. I added about half the box of Organic Vegetable Broth, a bit of pink salt, put the lid on the pot and set it to SEALING. I set the pot to cook on high pressure for 5 minutes. When it was done I let it sit for a little longer, maybe 10 minutes or so. I released the steam, opened the pot and got out my magic wand, a.k.a. immersion blender. Poof! I had asparagus soup.

MEMORIES

This made me think of the asparagus pie my mom made when I was little. She would go “asparagus hunting” along the creek bed and return with a bag full of asparagus. She would steam it until it was just tender and mix it with a slurry of butter, flour and milk. Then she would add hard boiled eggs, chives and seasonings. All this went into two pie crusts, topped with shredded cheddar cheese and was ready to bake… right then or later. I love that childhood memory and that pie.

TRANSFORMATION

I am gluten free now but that memory was happily floating in my mind. I boiled some eggs and decided to be a bit more creative and see if I could make a gluten free slurry. I remembered it was 1:1:1, One tablespoon of butter, One tablespoon of flour, One cup of milk. I used butter flavored coconut oil, tapioca flour and milkadamia milk. I found that I used a bit less milk to get the slurry I wanted so next time I would use a bit more tapioca flour. I blended this in with my soup and served it in a bowl with a chopped hard boiled egg, a little shredded cheddar cheese and a few almond flour crackers. Success! Now the memory was on my tongue and in my belly too!

CREATE FOR YOURSELF

I have found this method to work with just about any vegetable to turn it into soup, with or without the slurry. You can also peel and cut up a potato and add it to the pot with the vegetables and this thickens the soup up nicely too. I avoid nightshade vegetables so I stick with the slurry.

ENDLESS HEALTHY POSSIBILITIES

If you don’t have an Instant Pot, consider getting and Instant Pot Duo. They have really come down in cost and the creative possibilities are endless. Side note: I haven’t used my crock pot in over 2 years, this may be the thing to go at my next purge.

RECIPE

Asparagus Pie Soup

1-2 T of Coconut Oil or Avocado Oil

1 cup of Onion, chopped

2-3 Cloves of Garlic, minced

1 lb of Asparagus, cut into 1 inch pieces (about half the bag from Costco)

2 cups of Organic Vegetable Broth

½ tsp of Pink Salt

Saute the onion and garlic in the oil till tender and fragrant.

Add a little broth to deglaze the pot.

Add the asparagus and saute for 4-5 minutes

Add the broth and salt.

Put lid on the Instant Pot and set to SEALING.

Cook on High Pressure for 5 minutes.

Allow Natural Pressure Release for 10 minutes

Use your magic wand, Immersion Blender

Poof! You have Soup.

You can make the slurry below and simply mix into the soup in the pot.

Slurry

1 T Coconut Oil, or Grass Fed Butter

1 T Tapioca Flour

1 Cup Milkadamia Milk, or any nut milk

In a small pan, melt Butter, add Flour and stir for about 2 minutes until the flour cooks. Slowly add warm Nut Milk a little at a time, mixing until fully incorporated.

Creative Additions

Spices: Chives, Turmeric, Onion Powder, Garlic Powder, Marjoram, Parsley, Savory

Hard Boiled Egg

Almond Flour Crackers

… Anything you’d like.

Enjoy!

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