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Many of my clients tell me learning about their acid alkaline levels (pH) helped them understand some key issues going on in their body. As a result they were able to achieve their health goals faster and easier.

It is minerals like magnesium which are alkaline that do the work of reducing the acid to restore your pH to a healthy level. In today's newsletter find out how important MAGNESIUM is for you.  

I am having a FREE WEBINAR to share this information with you.  

 

I will be sharing some great information to help you get healthy and reach your normal body weight. 

When you sign up for the webinar you will receive these bonus reports:

• How to Test Your pH and How to      
• InterpretYour Results  
• Top 5 Most Alkaline Foods with Recipes 
• Complete Acid Alkaline Food Chart 

Magnesium is one crucial nutrient that prevents premature aging, reduces aches and pains, lowers your risk of diabetes... and much more.

 

An estimated 80 percent of Americans are deficient in this important mineral and the health consequences of deficiency are significant. But its role in human health appears to be far more complex than previously thought, and-like vitamin D-its benefits may be more far-reaching than we've imagined.

 

It boosts the bio-availability of vitamin B6 and cholesterol, improves muscle functioning, and prevents osteoporosis, insomnia, constipation, heart attacks, hypertension, constipation, migraines, kidney stones, and gallstones.

 

Health Benefits of Magnesium

 

Required for more than 300 chemical reactions in the body

Magnesium is an essential mineral for staying healthy and is required for more than 300 biochemical reactions in the body. Multiple health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.

 

Reduces Risk for Diabeties

Diets low in magnesium are associated with increased insulin levels, and magnesium deficiency is common in diabetics.  Magnesium helps glucose enter the cells and turn those calories into energy for your body.

 

Helps Prevent Cardiovascular Diseases

One of the most important benefits of magnesium is that it is associated with lowering the risk of coronary heart disease. Magnesium deficiency increases the risk of abnormal heart rhythms, which increases the risk of a heart attack or complications after a heart attack.

 

Supports Detoxification

Our body detoxes everyday as part of its normal function. Magnesium plays a role in your body's detoxification processes and therefore is important for helping to prevent damage from environmental chemicals, heavy metals and other toxins. Even glutathione, your body's most powerful antioxidant called "the master antioxidant," requires magnesium for its synthesis.

 

Regulates High Blood Pressure (Hypertension) 

Magnesium plays a key role in regulating blood pressure naturally.   A number of studies have shown magnesium can benefit your blood pressure and help prevent sudden cardiac arrest, heart attack, and stroke. An article in the American Journal of Clinical Nutrition looked at a total of seven studies collectively covering more than 240,000 participants. The results showed that dietary magnesium intake is inversely associated with risk of ischemic stroke.

 

Helps Prevent Osteoporosis

Eating vegetables high in minerals improves bone density.  Magnesium deficiency alters calcium metabolism and the hormones that regulate calcium, resulting in osteoporosis. These 2 minerals work together.  Magnesium also helps keep calcium in your cells so they can do their job better

 

 

There's no lab test that will give you a truly accurate reading of the magnesium status in your tissues. Only one percent of magnesium in your body is distributed in your blood, making a sample of magnesium from a blood test inaccurate. While there are some tests your doctor can use they typically need to evaluate them in conjunction with the symptoms you exhibit.

Some early signs of magnesium deficiency to keep an eye out for include:

• Loss of appetite
• Headache
• Fatigue and weakness
• Poor digestion
• Blood sugar imbalance
• Poor sleep
• Muscle twitching and or leg cramps
• Short-term memory gaps
• Chest pains
• Painful menstruation for women
• Irregular heartbeat
• Depression

 

 

If you want to get more magnesium, one of the best ways to consume this mineral is through whole foods including plenty of dark-green leafy vegetables. Chlorophyll is what enables plants to capture solar energy and convert it into metabolic energy.  Chlorophyll has a magnesium atom at its center. Magnesium is what enables plants to utilize the sun's light energy. In many ways chlorophyll is the plant's version of our hemoglobin as they share a similar structure but have magnesium plugged in the middle rather than iron

Green leafy vegetables like spinach and Swiss chard are excellent sources of magnesium. They also contain many other vitamins and minerals to alkalize and support your body. Avoid overcooking to minimizing the loss of magnesium. Blending  your vegetables by making a green smoothie is one of my favorite ways to ensure you're getting enough of them in your diet. When you blend your vegetables you are in effect doing some of the mechanical digestion making it easier for your body to absorb the nutrients. Juicing is also a good option.  Other foods which are high in magnesium are (based on a 3 oz serving):

• Cacao, raw unsweetened  499 mg
• Dried pumpkin seeds  535 mg
• Flax seed 422 mg
• Almonds  286 mg
• Sunflower seeds 455mg
• Cashews 273mg
• Herbs, particularly dried coriander leaf  (694mg) and dried basil (422mg) - I put this in even though you may not use 3 oz in a serving it is good to add these to your meals.

For more food sources click here

Most people can keep their levels in the healthy range without resorting to supplements, by eating a varied whole foods diet. I recommend a diet 70% vegetables the other 30% protein, good fats and low glycemic carbohydrates.  Organic foods may have more magnesium since it is dependent on the soil in which it is grown.

 

If you think you are low in magnesium consider taking a supplement.  Dr. Mark Hyman recommends 100-200 mg one with breakfast and one with dinner.  It is best to get either magnesium glycinate or if you have a tendency toward constipation magnesium citrate.  People with kidney disease or severe heart disease should take magnesium only under a doctor's supervision.  Some people with severe magnesium deficiency may need more than the amount outlined here, some may need less it is always best to check with your doctor.   

 

 

This is one of my favorite dishes. There is lots of magnesium from the greens and also the tempeh.  

 

Tempeh is a fermented soy product that comes in patty form. And if you're going to eat soy, fermented is the only way to go.  The reason is the fermentation actually helps you to digest it and makes the nutrients far more readily available for your body to use. See my post Is Soy Good for You  Always use organic as soy foods tend to be made with GMO's 

 

Also, unlike tofu which is very processed, tempeh is made with the whole soybean with very little processing. It's also very high in protein, which makes it an excellent vegetarian protein source

 

3-4 servings

 

8 oz package tempeh sliced ¼" thin and then     in half

2 Tb wheat-free tamari mixed with 1 Tb water

4 Tb olive oil

2 cups chopped leeks, cleaned well, use      
    white and light green parts only

3 cloves of garlic, coarsely chopped

4 cups kale thinly sliced (if the stems are thick chop them separately)

4 cups Swiss chard coarsely chopped chard 

   (if the stems are thick chop separately)

1 ¼  cups vegetable or chicken stock

1 ½ " piece of ginger cut into thin matchsticks

2 Tb miso (For this dish I like the darker miso
    like red miso or chick pea miso)

• Mix the tamari and water together on a plate large enough to hold the sliced tempeh in one layer.  Add the tempeh turning to coat both sides.  Let marinate while you prepare the vegetables.
• Heat a large cast iron skillet or sauté pan.  Add 2 Tb oil. Add tempeh.
• Sauté on medium-low until golden on both sides.
• Remove the tempeh from the pan, set aside on a plate.
• Add 2 Tb olive oil to the pan.
• Add the leeks, sauté until they begin to soften and turn golden, 2 minutes
• Add ginger, garlic and any kale or chard stems you may have chopped.  Sauté 2 minutes
• Add kale, mix using, tongs until wilted.
• Add chard, mix until wilted.
• Add cooked tempeh and 1 cup of stock. Mix so the stock coats the greens.
• Simmer uncovered until the greens are tender about 7 minutes. Add more broth if needed so that the mixture doesn't stick to the bottom of the pan.
• Dissolve miso in ¼ cup of stock.  Add to greens. Mix and turn off the heat
• Taste to adjust seasoning with salt and freshly ground pepper.