Tracy's Tasty Tips & Treats: February 2015

Tuesday, February 17, 2015

5 Signs you could be deficient in this #1 Mineral [Tracy's Tips n Treats]

Are you Magnesium Deficient?

80% of people are deficient in this vital mineral.

Dr. Axe states: "Take note of this… only 1% of magnesium in your body is in your bloodstream, so often you can have deficiency and it would not even be discovered by a common blood test."

Going through magnesium deficiency myself I know how important it is to get back to a optimal level. Below I list the most common signs that you might be magnesium deficient.

1. Leg Cramps

Magnesium supplies our neuromuscular system. When we are deficient we can suffer from leg cramps and restless leg syndrome. Start eating magnesium rich foods (see below) and notice if it helps. If not, try supplementing starting at 100mg in evening.

2. Fatigue

This was my indicator that I had magnesium deficiency. Chronic fatigue is a major problem with women in particular. "The University of Maryland Medical Center reports that 300-1.000 mg of Magnesium per day.

3. Type II Diabetes

According to Dr. Axe there was a study in UK that "diets rich in Magnesium have shown to significantly loser the risk of type 2 diabetes because of magnesium's role of sugar metabolism." Best supplementation has been shown to be 100mg/day.

4. Anxiety

Magnesium makes you chill out. So what a great way to help ease anxiety. Magnesium affects how your central nervous system. I've seen 100-400mg/day works for people.

5. Insomnia

As stated above magnesium can help you chill out. This mineral is vital for GABA function (a neurotransmitter to calm down the brain). Dr. Axe suggests taking 400mg of magnesium before bed.

Supplementation

Because our soil here in America is so nutrient deficient it affects or foods. Many foods might not have the amount of magnesium in them you need. Note: While these are symptoms of magnesium deficient, it doesn't mean you are 100% deficient in the mineral.

There is no harm in supplementing. It is almost impossible to overdose on magnesium supplementation. The general sign is experiencing loose bowels after 500-600mg. I like Magnesium Citrate in buffered form with some warm water. If you have gut problems I recommend not taking tablets. It is also best to take magnesium in the evening, since it can make you chill and relaxed.

Don't want to take supplements? Below are foods rich in magnesium...

Pumpkin seeds

Sunflower seeds

Black beans

Cashews

Spinach

Squash

Sesame seeds

Almonds

(Resources: Draxe.com (information and picture), Naturalsocoety.com)

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Wednesday, February 11, 2015

Homemade Granola [Tracy's Tips n Treats]

Coconut Oil Honey Almond Granola
(makes 4 cups)

Ingredients:

1 cup almonds, divided
3 cups old fashioned oats
1/2 teaspoon salt
1/3 cup brown sugar
1/3 cup honey
3 tablespoons coconut oil
1/4 teaspoon vanilla extract
1/8 teaspoon almond extract

Directions:

Preheat oven to 350 degrees.
In a food processor or blender, pulse half of the almonds until they are very finely chopped. Pour them into a large bowl. Then chop the other half of the almonds coarsely, and pour them into the same bowl.
Pour the oats, salt, and brown sugar into the bowl with the almonds and stir to combine.
In a small microwaveable bowl, combine honey and coconut oil, and heat for 40 seconds. Stir to dissolve the coconut oil, and add the vanilla and almond extract.
Pour the honey mixture over the oats, and stir so that they are evenly coated.
Pour the oats evenly onto a parchment lined baking sheet (helpful if it has sides).
Bake the oats for 5 minutes, and then stir them around. Return to the oven for 5 more minutes.
Pour the granola and onto a piece of wax paper to cool. Spread it out into a thin layer.
After it cools completely, break the granola into clusters and store in an airtight container.

(Resource: Lovely Little Kitchen)

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Friday, February 6, 2015

Three Steps To Kick This One Sugar [Tracy's Tips n Treats]

Three Steps to Kick >>>> High Fructose Corn Syrup <<<

What is Sugar?

Fructose And Glucose

Glucose = Simple sugars used by almost every cell in body for energy.

Fructose = Processed in Liver where appetite, obesity and inflammation increases.

According to Dr. Mark Hyman...

"High Fructose Corn Syrup (HFCS) can contain anywhere from 55 to 90 percent fructose and is derived from corn, a heavily subsidized (read: cheap) crop. Manufacturers love HFCS because, especially when compared to regular sugar, it’s cheaper, sweeter and produced in abundance."

What it can do...

- Creates holes in intestines. (aka Leaky Gut)

- Liver damage (Fatty Liver) Affects 70 million people in this country.

What Makes Fructose in Fruit Different Than HFCS?

"Fruit is an exception to the fructose rule. Naturally occurring fructose in fruit is part of a complex web of nutrients and fiber and doesn’t exhibit the same biological effects as the high fructose found in corn sugar.

When fructose is processed into high-fructose corn syrup (HFCS), it is absorbed more quickly than regular sugar and enters your cells without any help. Fructose makes a beeline straight to your liver, where metabolic havoc ensues."

What to do....

1. Eat Whole/Unprocessed Foods

2. Sweeten naturally with raw honey, coconut nectar, stevia (sweet leaf brand) and real fruit

3. Eat Protein to curb sugar cravings