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| Basic Thoughts | | Live and Love. It is that simple. Choose happiness over sadness every day of your life. No one has the power to make you sad unless you give it to them!
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| Lecture Upcoming |
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Keep your calenders open for October 13th. At Davidson College at 7PM, my friends and I are hosting a maternal and child health symposium.
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Please reply with feedback or questions to newsletter@salisburypediatrics.com. I will try to answer as many questions via the newsletter as possible. As always be well and love your children!
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| Dr. Magryta |  | |
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| Issue: #39 | September 19, 2011 |
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Volume 1, Letter 39
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September 19, 2011
Magnesium - another essential nutrient.
Continuing the theme of micronutrient needs and function, let's discuss magnesium. Most of us know this nutrient as Milk of Magnesia, a laxative. It is #3 on my list of missing and necessary nutrients for many of us.
Where is it and what does it do? 50%+ of magnesium is found in bone. 40%+ is found in cells and organs. 1% is found in blood. Magnesium maintains healthy bones, keeps us regular on the toilet, promotes functional immunity, stabilizes cardiac function and promotes normal nerves and muscles.
Sources of magnesium are a great surprise! Fish, nuts, greens, legumes and other vegetables. The same pieces of the healthy puzzle.
If you have asthma, diabetes, hypertension, bowel disorders like crohn's disease and migraines, statistically, you are likely to be magnesium deficient.
The commonality between all of these past three micronutrients is that they have similar macro sources and synergistic functions. We were meant to eat plants and animal proteins in moderation to support a wide variety of systems. Continuing to work towards an anti inflammatory diet will balance the system by providing these nutrients on a daily basis.
My take home point today: Find more magnesium to live well.
It is good to be regular,
Dr. Magryta
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Tidbits
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As we all age, the need for changes to our daily routine become obvious. We feel more stiff in the morning. Our minds are cluttered with tedious daily tasks or frustrations. We feel more stressed and overwhelmed, especially with the needs of our wonderful children.
About 5 years ago I started listening to my body and realized a few things. First, I needed to stretch and relax in the morning. Playing lots of soccer was catching up with me. Second, I felt mind cluttered and not centered on family and love. Third, I was having heart palpitations. I used to get up and rush out the door, listen to the radio or medical CD's and generally be wired. My life was erratic. Now I get up every morning a half hour earlier and stretch for 15 minutes. Then I meditate for 15 minutes about my life or my day. This has helped me get my day started and helps me feel centered about the happiness of my life.
Top Ten Reasons to Meditate
10) It slows down the overactive mind
9) It relaxes tense muscles
8) It slows down your breathing rate
7) It aids in digestion
6) It reduces blood pressure
5) It improves cardiac coherence
4) It reduces baseline heart rate
3) It allows you to reduce baseline stress thereby stopping trigger reactions
2) Relaxation will increase your productivity
1) It centers you in the present moment
All in all it is a fantastic way to move towards daily happiness - a choice we all need to make. A good beginners meditation CD is listed in the links.
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Recipe of the Week
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The Nourishment Nook
By Nicole Magryta RD, MBA
QUINOA PANCAKES (adapted from Everyday Food Martha Stewart)
1 cup cooked quinoa
3/4 cup whole wheat flour
2 teaspoons baking powder
1/2 teaspoon course salt
1 large egg, plus 1 large egg white
1 tablespoon unsalted butter, melted, plus more for skillet
1/4 cup unsweetened almond milk
2 tablespoons pure maple syrup, plus more for serving
fresh fruit for serving
Directions
- In a medium bowl, whisk together quinoa, flour, baking powder, and salt. In another medium bowl, whisk together egg, egg white, butter, almond milk, and syrup until smooth. Add egg mixture to flour mixture and whisk to combine. Don't over mix.
- Lightly coat a large nonstick skillet or griddle with butter and heat over medium-high. Drop batter by heaping tablespoonfuls into skillet. Cook until bubbles appear on top, 2 minutes. Flip cakes and cook until golden brown on underside, 2 minutes. Wipe skillet clean and repeat with more melted butter and remaining batter (reduce heat to medium if overbrowning). Serve with maple syrup and fresh fruit if desired.
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Copyright � 2010-2011 Christopher J. Magryta, MD. Readers, please note: The information provided in this newsletter is for educational and informational purposes only. It is not a substitute for advice and treatment provided by your physician or other healthcare professional and is not to be used to diagnose or treat a health issue.
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Chris Magryta
Salisbury Pediatric Associates
Touchstone Pediatrics |
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