Celebrate Green!

Take St. Patty’s Day to the diet! At the center of each chlorophyll molecule (the molecule that makes fruits and veggies green) is my favorite mineral: Magnesium. Amp up your Magnesium intake today by eating your leafy greens and green fruits!


Happy St, Patty’s day!


The Mag Dash

The question: Could you please address magnesuim? I had run out and could really tell a difference in my muscle or some maybe bone reflexes. Is this my imagination? I was coughing more and I felt like my headaches that start in my neck/upperback were coming back. How does mag. work?

In addition to supporting a healthy immune system, steadying your heart’s rhythm, and assisting in the regulation of blood sugar levels, magnesium (Mg or Mag) plays an important role in muscle function. So no, that’s not in your head. It also helps maintain nerve function, relax muscles, synthesize protein, and helps to keep your bones strong (50% of your body’s Mg is found in your bones). It has been suggested that bone density may be improved by magnesium supplementation, especially in postmenopausal women, as it works to aid in efficient calcium matabolism. It is also believed that low levels of Mg may contribute to insulin resistance due to its role in carbohydrate metabolism, which could lead to type 2 diabetes.

Additionally, over 300 enzymes, especially those which use ATP (a super important nucleotide which is the basis for all of your energy) need the Mag to do their job and boost a chemical reaction in the body such as DNA synthesis, or energy metabolism. Given its key role in the activation of ATP, it could even be said that without Mg, you would have no energy to live at all. Pretty serious business right?
Mg also contributes to energy metabolism so it may even be best taken with B-vitamin rich foods (or a B-vitamin complex) to ensure the best digestion and absorption of your macro-nutrients (the proteins, carbs, and fats-good fats I hope).
So where can you get all of the fab mag you need?

  • Greens, especially dark leafy ones. Greens are the no fail ‘GO TO’ for magnesium. All five of the different chlorophyll molecules (the molecule responsible for the green color of many veggies) cage magnesium in the center which makes it super easy to obtain.
  • Halibut: This white fish can provide up to 180mg per 6 oz fillet
  • Cashews: My favorite snack nut provides 75mg per ounce
  • Tap water: The amount will vary depending on your water supply but water referred to as ‘hard’ water simply contains more minerals such as calcium and magnesium. Soft water is treated to only contain sodium.
  • Baked potatoes: my favorite complex carb contains roughly 50 mg of the good stuff.

Shoot to meet 100% of your daily magnesium, which could be obtained by including:
One cup of oatmeal for breakfast with a banana
An ounce of cashews at some point in the day
A 6 oz fillet of halibut for dinner with 1/2 a cup of cooked spinach on the side.

Easy right?

E= Toco squared

While studying up on some vitamin E business, I came across some things that might interest you. This fat soluble vitamin is actually a group of 8 different compounds, each with similar structures and anti-oxidant properties. While many specialists continue to give fancy names to antioxidants such as the ‘universal antioxidant,’ Alpha Lipoic Acid, many feel that vitamin E is the ‘master antioxidant’; quite a bit a pressure for a vitamin with so many responsibilities. Together they act as a team and make up the wonder that is vitamin E to promote various health factors such as breast and prostate health (respectively), liver and kidney function, as well as the prevention of cardiovascular disease (CVD). Vitamin E protects cells and neurons from damage, aids in optimal circulation, and gives your cardiovascular system a boost. Other studies suggest it could even help lower total cholesterol, act as an anti inflammatory agent, increase male fertility, slow progression of Alzheimer’s, decrease cancer risks, and reduce the risk of gum disease. Clearly this little guy has a lot to do. So how does it get it all done? Since vitamin E is a collection of 4 different tocopherols and 4 different tocotrienols, it has a lot of support. Alph-tocopherol is among the most studied of the vitamin E components because it plays such a role of bio-availability (meaning easily and quickly absorbed in great quantity) in the body. But on the up and up are studies which have discovered the phenomenal roles of all sorts of goodness from the other 7 hard workers such as gamma-tocopherol and the tocotrienols. So by now you must be eager to know how you can get all of the ‘toco-goodness’ (my new name for the E components as I no longer wish to type those exhausting words).
Toco-goodness can be found in summer favorites such as:

  • Olive oil: Use it for cooking when you can and it’s super yummy on salads. Cut your favorite dressing with it to reduce calories from cream or mayo and increase you E.
  • Almonds: Great snack to keep around. You can even buy them now in yummy flavors, just watch the sodium.
  • Sunflower seeds and peanuts: It’s baseball season! This one should be easy.
  • Mango: A fabulous and refreshing fruit.
    Avocado: Throw it on the salad you just made with some olive oil. As a matter of fact, add some mango too! Yummmmm…

What is also super fun about vitamin E is its topical properties. Even when applied to the skin, your body’s largest organ uses it to repair UV damage and just round out smooth delicious skin tone. My new obsession is this Yasso vitamin E cream.


Check it out- it’s fantastic and so good for you!
Have a good weekend!