Did you know that magnesium is the fourth most abundant mineral in your body, yet only one in three of us gets enough of this mineral through diet? Magnesium is so important for overall heath, as it is a key electrolyte and regulates protein synthesis, blood glucose control and blood pressure, as well as heart function, digestion, and sleep.
Signs you may have a magnesium deficiency:
Muscle cramps and spasms
Anxiety and depression
Low energy & headaches
Magnesium helps with stress reduction, muscle cramps and tension, depression and anxiety, PMS, digestive issues, fatigue/low energy, headaches, as well as inability to sleep.
If you are experiencing any of the above symptoms, you may have a slight magnesium deficiency.
How to get more magnesium-rich foods into your diet?
¾ cup of quinoa contains 89mg per serving (24% daily value)
Did you know that there are foods that are naturally detoxing for the body? With a daily healthy, balanced, and nutritious diet, you could aid your body in detoxifying waste. Eating to promote your body’s natural detox functions can help you look and feel better every day, from the inside - out.
Avoid acid forming foods such as meat, dairy, synthetic chemicals, processed and refined sugars and carbs. When there aren’t enough minerals in your diet, your body pulls them from your bones – and that’s definitely not the best for long term health.
I always start my day off with a cup of warm water with lemon or apple cider vinegar and cinnamon, or green tea. In addition, if you can try to drink lemon throughout the day - th...
I’m sure you have seen a few of these claims at the grocery store, on social media, or on a restaurant menu. But, perhaps, you are not exactly sure what they mean. If you want to begin eating clean and living healthy, these are important terms to know.
The term ‘eating clean’ has a lot of different meanings, but I am going to share with you how I see it.
Starting with food label claims:
#1 and most importantly: whenever possible, choose organic. Not only will you be protecting yourself from harmful pesticides, but trust me when I say – you will notice how much better the foods tastes!
According to the Environmental Working Group, The United States uses 1.2 billion pounds of pesticides a year, but only a small .01 percent actually reach the intended target – the bugs. The rest ends up contaminating our food, air, and water…
Hey guys, happy Halloween! When it comes to eating healthy, I'd like to think that I've got it down (to see extent) and definitely know how to make and suggest some clean eating swaps. Especially with this holiday..sugary treats are at the forefront!
It’s easy to say “I want to eat clean” but how do you actually do it? Start with these simple swaps:
Grains: swap out rice for quinoa or cauliflower rice, and pasta for spaghetti squash or zoodles (zucchini noodles). Swap out tortillas or bread for lettuce wraps.
Oils: swap out canola oil for extra virgin coconut oil, toasted sesame, flaxseed, or extra virgin olive oil.
Condiments: swap out for herbs and spices like turmeric, cayenne pepper, basil. If you're missing ketchup, try Tessamae brand's ketchup (all clean ingredients!). Swap mayo out for mashed avocado.
In salads: swap out croutons for walnuts or sunflower and pumpkin seeds. Aim to use just olive oil and balsamic vinegar instead of sugar-...
“Gluten free” – we hear it all the time these days, and some think it is simply a fad. I beg to differ. What some may not understand is that 1 in 133 people in the US are in fact highly sensitive to gluten and have been diagnosed with Celiac disease.
People who experience an adverse reaction to gluten but are not diagnosed with celiac disease may have non-celiac gluten sensitivity, also called “gluten sensitivity.” With this condition, the problems caused by gluten are not thought to be as extensive as in celiac disease, but for both conditions the only treatment for relief is a gluten-free diet. Common reactions to a celiac sensitivity may include brain fog/mental fatigue, gas, bloating, constipation, abdominal pain, headache, and general fatigue. Those people with gluten sensitivity will experience relief from these symptoms when they remove all gluten from their diet.
See, the reason gluten-free foods exist in today’s market is because 1) not all foods are created equal, and 2) g...
Did you know that 80% of your immune system is in your gut? Or that 60-80% of the body's anti-bodies are produced in the gut?
When your microbiome is healthy, your immune system works optimally, your mood and energy is balanced, you digest food better (think less gas, bloating, constipation & diarrhea), and you get the essential nutrients your body needs.
A bit about the microbiome: it is a collective group of microbes that regulate inflammation, immunity, production of vitamins, detoxification, carbohydrate metabolism, and production of important neurotransmitters like serotonin and dopamine. Microbes are tiny organisms (like bacteria, viruses, and fungi) that are essential for a healthy body. Did you know that microbes affect the brain's function every moment? They affect the brain's longterm health and resistance to disease in short and long term being.
Research now shows that there are unique patterns of gut bacteria that correlate to brain dis...
Hey guys, happy Saturday! It is a bright & beautiful fall morning here in SoCal. I have certainly been enjoying the fall produce, harvest sunsets, and crisp mornings. Can't lie..it is my favorite time of the year.
In my excitement, I threw this seasonal lentil bowl together for dinner this week and had to share it with you all! It was so quick to prepare, satisfying, and contained all the macros & nutrients! One of those meals that surprise you, and you can't stop saying "Wow, this is so good" throughout..
Vegan, gluten-free, packed with plant-based protein & healthy fats. I know a lot of us struggle to put together healthy dinners during our busy weeks - this bowl should help take are of that..for lunch AND dinner! Not only are all of the ingredients super versatile, but it is a quick dish that will keep you satisfied for hours - lunch or dinner.
Happy Monday! I hope you all had a relaxing weekend. I spent time baking some healthy-fat filled desserts, which brought me to want to talk alll about dietary fats!
There is a lot of controversy on this topic. Most people think that by eating fats, they will get fat, or their cholesterol levels will rise. But that is not exactly the case. You see, not all fats are created equal.
Heavily processed “trans” fats used in prepared and packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system and immune system. They can also lead to weight gain, skin breakouts, high blood pressure, and even liver strain.
Some of these bad, unhealthy dietary fats include: vegetable oils like soy, canola, corn, hydrogenated fat. All of these can be found in foods such as pizza, cupcakes/cookies/donuts, microwaveable popcorn, and fried foods.
That said, our bodies and brain need fat to survive. High-quality fats can steady our metabolism, keep hormone levels balanced...
March is National Nutrition Month, and this year’s theme from the Academy of Nutrition and Dietetics is “Put Your Best Fork Forward,” which acts as a reminder that each bite counts. Making just small shifts in our food choices, can add up over time.
What does putting your best fork forward mean to you? There are many ways we can improve our health and nutrition through the foods we eat and the beverages we drink. Understanding what putting your best fork forward means to you could be the first step to making small changes that will last and contribute to ultimate wellbeing.
Start by outlining what healthy foods you truly enjoy. Not just because a specific food is trending, but because you actually truly enjoy eating it for the way it tastes or makes you feel. What foods make you thrive? It is different for everyone! Similarly, what foods simply don’t make you feel good, or stop you from feeling that thriving & alive feeling? If you are unsure, begin taking notes if you find yourself feel...