This month's focus is on Magnesium.

 

 

Health News You Can Use

 

Omega-3 Fats Help Skin Health

In a recent study of 53 patients aged 18-40 diagnosed with eczema, those who were given 5.4 grams of DHA per day for 12 weeks had an 18% improvement in symptoms, compared to 11% in the placebo group. In addition, inflammatory protein levels decreased by 67% in the omega-3 group, with no change in the placebo group.

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Walnuts May Improve Prostate Health by Raising Vitamin E Levels

A recent study has found that walnuts may benefit both vascular and prostate health, due to their high content of vitamin E and ability to increase gamma-tocopherol blood levels.

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Vitamin D Shown to Help Mental Health

Researchers recently found that patients with minor and major depression symptoms had vitamin D blood levels 14% lower than patients without any symptoms of depression. Low vitamin D levels lead to an increase in parathyroid hormone (PTH), of which high levels are usually accompanied by depression.
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Daily Almond Consumption is Heart-Healthy

In a recent study of patients with elevated blood lipids, those who added almonds to their diet had a significant decrease in LDL cholesterol and a significant increase in HDL cholesterol.

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 Supplement Spotlight

Magnesium is the world's most overlooked nutrient. Without it, calcium cannot be efficiently deposited to bone tissues. When calcium does not reach the bones, it can end up as arterial plaque, bone spurs, kidney stones, etc.   Magnesium also contributes to proper nerve and muscle impulses and enzyme reactions.  New studies reveal its key role in muscle oxygenation, especially during athletic activity.  Magnesium is also required to make ATP, which provides energy to our cells.  It also acts as a natural antioxidant.  The many benefits of this mineral include helping with fatigue and muscle pain, improving memory, reducing nervous irritability, as well as the following:

Magnesium for Migraine Headaches

Many chronic migraine sufferers have been found to be deficient in magnesium. This magnesium deficiency is strongly suspected of promoting the muscle irritability and sensitivity that occurs during migraine attacks.  Numerous studies have shown magnesium beneficial in reducing both the frequency and severity of migraine and cluster headaches.

Magnesium for Leg Cramps

Magnesium, especially in the form of magnesium malate, is wonderful for helping to relax muscles and in preventing leg cramps.

Magnesium for Constipation

Easing constipation is one of the health benefits of magnesium. If your body has too little calcium and magnesium, you may have inadequate peristalsis, which is that automatic pushing you feel, those automatic contractions that happen during a bowel movement. Peristalsis moves food through the large intestine, so if you are deficient in calcium and magnesium, this function may slow or stop, causing constipation.

Magnesium for Kidney Stones

It has long been known (Harvard research, decades ago) that taking magnesium along with vitamin B6 significantly reduces the formation of calcium oxalate kidney stones. Jonathan Wright, M.D., recommends 300 milligrams of magnesium citrate and 100 milligrams of vitamin B6, daily.

Magnesium For Preventing Gallstones

A study of 42,000 men found that magnesium may help prevent gallstones. The study subjects who got at least 453 milligrams of magnesium a day had a 30 percent lower risk of developing gallstones than those in the study who got only 262 mg of magnesium.

Magnesium for Strong Muscles

Health benefits of magnesium include strong muscles as well as strong bones. A study published in the American Journal of Clinical Nutrition shows that magnesium helps keep muscles strong. The study, done at the University of Palermo in Italy, investigated the connection between sarcopenia, which is loss of muscle mass, and magnesium deficiency. The researches measured serum levels of magnesium in the 1,138 volunteers and did tests on muscle strength and function. The result? A strong link between magnesium levels and muscle strength. The volunteers with higher levels of magnesium had stronger handgrips, more power in their lower legs, and were able to extend their knees and ankles with more force.

Magnesium for High Blood Pressure and Hypertension

Among the health benefits of magnesium may be the regulation of blood pressure. Most hypertension is caused by mineral deficiencies, according to Robert J. Rowen, M.D. In a study of 104 subjects with mild to moderate hypertension. Half the group received 30 mmol/day of postassium aspartate orally, while the control group received nothing. In the control group, there was no change. In the potassium aspartate group, there were significant reductions in blood pressure.

Rowen also says that magnesium may be important to regulating blood pressure. He refers to the DASH study (Dietary Approaches to Stop Hypertension), a human clinical trial. Results indicated that high blood pressure can be significantly reduced by increasing fruits, vegetables, and low-fat dairy foods in the diet. Eating more of these foods would increase magnesium, potassium and calcium in the diet, while lowering sodium and fat.

In another study of 30,000 U.S. male health professionals, results showed a lower risk of hypertension with an increase in foods that provide magnesium, potassium and dietary fiber.

Magnesium and Pregnancy

Studies have shown that taking magnesium supplements during pregnancy has a dramatic effect in reducing birth defects.  A study reported in the American Journal of the American Medical Association reported 70 percent lower incidence of mental retardation in the children of mothers who had taken magnesium supplements during pregnancy.  The incidence of cerebral palsy was 90 percent lower.

Magnesium For Urinary Urge Incontinence

Here's a surprising revelation among the health benefits of magnesium: Women with urinary urge incontinence (also called overactive bladder) may benefit from taking magnesium supplements. In a study reported in Family Practice News, 60 women with overactive bladder were divided into two groups, one receiving a placebo and the other group receiving 350 milligrams of magnesium hydroxide daily for one month. Twelve of the 30 in the magnesium group reported improvement in their overactive bladder in one month, along with significantly fewer incidents of urge incontinence, less frequency of urination, and fewer times of being waked at night to urinate. As relatively small amounts of supplemental magnesium effectively relieved urge incontinence in the new study, it is likely that suboptimal dietary magnesium intake is one of the causes of this disorder.

Magnesium Deficiency Accelerates Aging
Here's another reason to focus on the health benefits of magnesium: A study released in April 2008 indicates that magnesium deficiency accelerates aging. Magnesium is essential for healthy muscles, nerves, bones and normal heart rhythm. Lack of magnesium increases risk of cardiovascular problems, hypertension, diabetes, osteoporosis, and some cancers.

Unfortunately, studies have shown that more than half the U.S. population is magnesium deficient, due to poor diet.

Researchers at Children's Hospital Oakland Research Institute in California found that with magnesium deficiency, cells age quicker and this may contribute to "long-term chronic disease." It's possible that magnesium deficient cells reserve their energy for essential life functions at the expense of long-term functions.

Information for this article was collected from numerous sources, including Prescription for Nutritional Healing by Phyllis Balch, Earl Mindell’s Vitamin Bible, The Pocket Herbal Reference by Rita Elkins, among others.

 

 

Recipe Review

 

Gluten Free Namaste Macaroni Salad

1 package Namaste “Say Cheez” Noodles

½ C Mayo

¼ C Sour cream

½ C Chopped celery

¼  tsp ground mustard

1 T pickle juice (sweet)

¼ onion, minced fine

1 T celery seed

2 T chopped sweet pickle

2 Hard boiled eggs, peeled and chopped

Salt and pepper to taste 

Set aside Say Cheez seasoning packet. Cook the elbow macaroni in boiling salted

water until done, about 10-11 min, stirring occasionally.  Drain and rinse briefly in cold

water to stop the cooking process. 

While noodles are boiling, stir together the seasoning packet, mayonnaise, sour cream, mustard and pickle juice.  Combine cooked noodles, dressing, eggs, celery, sweet pickle, onion and celery seed.  Let chill for 1-2 hours, then season with salt and pepper. 
 

Summer Squash Sizzle

From My Vegan Cookbook

This is a simple and delicious dish. Crispy green beans, yellow squash and zucchini cooked in lemon and black pepper seasoning. All topped with almond flour to give it a hearty nutty flavor. If you don't happen to have almond flour, take a handful of almonds and chopped them up in a food processor to make your own.

 

INGREDIENTS:

 

·         2 Large Yellow Squash

·         2 Large Zucchini

·         Fresh Green Beans, Handful

·         1 1/2 Teaspoons Lemon & Black

·         Pepper Seasoning

·         1 Tablespoon Extra Virgin Olive Oil

·         Salt, to taste

·         2 Tablespoons Almond Flour

 

DIRECTIONS:

 

Cut squash and zucchini into quarter inch thick coins. Remove stem ends and strings on green beans. Place squash, zucchini, green beans, lemon and pepper seasoning and olive oil in a nonstick skillet and cook covered on medium heat, stirring occasionally until vegetables become crispy and tender. Sprinkle with salt and almond flour and serve.

Servings:3. Per Serving (1 Cup): 103 Calories, 6.50g Fat, 11g Carbohydrates, 4g Protein, 3g Sugar.

 

Mediterranean Quinoa

Adapted from www.AllRecipes.com

 

This colorful, fiber-rich dish is easy to make and is a lighter alternative to rice.

 

One of the world’s true super foods, quinoa is a complete protein, containing all 9 essential amino acids.  Quinoa is also a great source of fiber, iron, and magnesium.

 

This colorful quinoa dish is easy to make and is a lighter alternative to rice.

 

2 Tbsp. extra virgin olive oil

2 onions, chopped

1 green bell pepper, seeded and chopped

1 red bell pepper, seeded and chopped

1 yellow bell pepper, seeded and chopped

2 cloves garlic, crushed

3/4 cup uncooked quinoa

1 1/2 cups vegetable broth or stock

1 Tbsp. tomato puree

3 tomatoes, peeled, seeded and chopped

Italian seasoning, to taste

 

 

1.  Heat the oil in a large skillet over medium-high heat.  Add the onions and the red, green and yellow peppers; cook and stir for about 5 minutes.  Add the garlic and cook for about 2 more minutes.  Stir in the quinoa, vegetable stock, and tomato puree.

 

2.  Return to a boil, then cover and simmer over low heat for 20 minutes, or until quinoa grains are soft.  Stir in the diced tomatoes and season with Italian seasoning.  Cook until heated through, then serve.

 

Makes 4 servings

 

Per serving: 282 calories, 9.8g total fat, 0mg cholesterol, 494mg sodium, 43.6g total carbohydrate, 6.3g fiber, 7.7g protein

 

 

Breakfast Muffin

From My Vegan Cookbook

These make a quick and delicious breakfast. They are 196 calories per muffin but one fills you up.

INGREDIENTS:

• 1/4 Cup Soy Milk
• 1 Teaspoon Vinegar
• 1/2 Cup Apple Sauce
• 1/2 Cup Sugar
• 1 Teaspoon Milled Flaxseed
• 2 Teaspoons Vanilla
• 3 Tablespoons Canola Oil
• 2 Teaspoons Baking Powder
• 1/2 Teaspoon Baking Soda
• 1/2 Teaspoon Salt
• 1 Cup Whole Wheat Flour
• 1/2 Cup Old Fashioned Oats
• 1 & 1/4 Teaspoons Cinnamon
• 1/2 Cup Grated Carrot
• 8 oz Can Crushed Pineapple (Drained)
• 1/2 Cup Raisins
• 1/2 Cup Chopped Pecans
• 1/2 Cup Shredded Coconut (Optional)

DIRECTIONS:

Preheat oven to 350°. Spray muffin pans with cooking spray and dust with flour. Add vinegar to soy milk and set aside. In a mixing bowl add apple sauce, sugar, flaxseed, vanilla, oil, baking powder, soda, salt, flour, oats, cinnamon, carrot, pineapple, raisins, pecans, coconut. Stir together ingredients and then add the milk and vinegar and stir all together until well mixed. Pour into cups until evenly dispersed into 12 cups, filling the cups about 3/4 of the way. Place into oven and cook 20 to 25 minutes.

These can be frozen and thawed when needed.

Servings:12. Per Serving (1 Muffin): 196 Calories, 9g Fat, 28g Carbohydrates, 3g Protein, 16g Sugar.

 

 

 

July’s Secret Sale Word is “Freedom”!

 

Nothing seems to embody summer to me more than the appearance of fireflies at twilight.  To save 10% off your order this month say, “Freedom” at the cash register before your items are rung up.  Try to be stealth in doing so, because this offer is only for people who subscribe to our newsletter.

 

The Secret Sale Word is not to be combined with other discounts or applied to sale merchandise

~

"That beautiful season the Summer!
Filled was the air with a dreamy and magical light;
and the landscape
Lay as if new created in all the freshness of childhood."
-   Henry Wadsworth Longfellow

 

"A break in the heat
away from the front
no thunder, no lightning,
just rain, warm rain
falling near dusk
falling on eager ground
steaming blacktop
hungry plants
thirsty
turning toward the clouds
cooling, soothing rain
splashing in sudden puddles
catching in open screens
that certain smell
of summer rain."
-   Raymond A. Foss, Summer Rain

 

"Rest is not idleness, and to lie sometimes on the grass under trees on a summer's day, listening to the
murmur of the water, or watching the clouds float across the sky, is by no means a waste of time."
-   John Lubbock

 

Be Well!