Do You Need To Take Magnesium?

How are insomnia, headaches, high blood pressure, constipation, and muscle cramps related? They are all common symptoms of a magnesium deficiency. Whether or not you suffer from any of the above-mentioned symptoms, I’d like to suggest that you keep reading. You’ll understand why soon!

What Is Magnesium?

Magnesium is a mineral. It is the fourth most abundant mineral in the body and a key player in cellular metabolism (all the things our cells do to keep us alive and healthy).

Our cells are the smallest living structural and functional units of our bodies. They form our tissues, then our tissues form our organs, then our organs form our organ systems (e.g. our nervous system, our hormonal system, our digestive system, our cardiovascular system, our immune system, etc.), then our organ systems form us – a human organism!

Understanding this progression of the organization of our body starting from our cells, it’s clear to see that we are only as healthy as the health of our individual cells and their daily activities, which are highly dependent on magnesium.

What Does Magnesium Do?

Magnesium is sometimes referred to as the ‘anti-stress’ mineral as it relaxes nerves and muscles, having an impact on both physical and emotional stress. Have you ever taken an Epsom salt bath to relax or to relieve muscle pain? The bath works because Epsom salt contains magnesium (as magnesium sulfate).

In addition to its anti-stress claim to fame, magnesium is commonly associated with bone health, as it works closely with calcium in this area; however, you may be surprised to learn that magnesium is involved in over 600 biological activities in the body! You could say that magnesium is involved in almost every essential body function, including:

  • proper nerve transmission (which regulates virtually everything that happens in the body)
  • healthy muscles/muscle contraction, including:
    • the myocardium (the muscle of the heart that keeps it beating)
    • the smooth muscles in the walls of our blood vessels (these regulate blood pressure)
    • the smooth muscle of the walls and sphincters of our digestive tract (these regulate the movement of food through, and elimination of waste from, our digestive tract)
  • anti-stress/adrenal support
  • blood sugar regulation
  • immune system health

As magnesium plays a role in numerous important bodily functions, it is critical to overall health. Magnesium is truly magnificent! Unfortunately, almost 50% of us don’t get enough of it.

What Are The Signs/Symptoms Of A Magnesium Deficiency?

Since magnesium has such diverse and widespread functions in the body, deficiency symptoms can also be numerous and varied. Some of the more common deficiency signs include (think back to all of magnesium’s functions!):

  • arrhythmia (irregular heartbeat)
  • constipation
  • nervousness
  • insomnia
  • high blood pressure
  • blood sugar imbalances (including Type 2 diabetes)
  • headaches
  • spasms/muscle pain and/or muscle cramps including restless leg syndrome and ‘charley horses’ (muscle spasms that most commonly occur in the legs)

Also note that regular consumption of alcohol, coffee, tea and other caffeinated drinks such as colas, prevent the absorption and utilization of magnesium by the body … and if you engage in strenuous exercise regularly, be aware that this increases your muscles’ requirements for magnesium.

How Much Magnesium Do You Need?

Health Canada’s RDA (Recommended Dietary Allowance) for magnesium ranges from 80 mg (children 1-3 years old) to 420 mg (adult males). Many studies have shown that adults need at least 300 mg of magnesium a day in order to lower their risk of health conditions related to deficiency. Many experts recommend 600 mg to 900 mg per day. The amount of daily magnesium you need depends on your age, gender, and individual health situation, so it’s best to sort it out with a health care practitioner, such as a nutritionist (yours truly).  Note that the most common symptom associated with excess magnesium intake is diarrhea.

How Can You Get Enough Magnesium?

While certain foods are good sources of magnesium (a list follows), the most reliable way to get therapeutic levels of magnesium into the body is through a high-quality supplement, such as Biotics Research Canada’s Mg-Zyme. This product contains a combination of different forms of magnesium that are recognized as having excellent absorption and bioavailability (bioavailability is the amount of a substance that enters the blood once it has been taken into the body, and hence able to have an active effect). This is an important consideration as the body’s absorption of magnesium is not very efficient.

You can now order Mg-Zyme through Perfect Resonance. A 100 tab bottle costs $33.00 + HST (price as of March 2020; subject to change). To place an order, email info@perfectresonance.com with MAGNESIUM in the subject line. You will receive an email to coordinate delivery and payment. Note that orders can be picked up at the Marshall Health Centre (2605 Carling Avenue Ottawa ON), or shipped anywhere in Canada for $5.00.

While supplementation is the best way to ensure you are getting enough magnesium, it is still a good idea to get what you can from food (even though there is concern that much of our soil is magnesium-depleted). Good food sources of magnesium include:

  • dark leafy greens, especially spinach and Swiss chard
  • green drinks (including liquid chlorophyll added to your drinking water)
  • summer squash (e.g. most types of zucchini)
  • nuts and seeds
  • broccoli
  • fermented, organic (non-GMO) soy products (e.g. tempeh, miso, natto)
  • legumes, especially black-eyed peas
  • sea vegetables (e.g. dulse, kelp, nori)
  • 70%+ dark chocolate/cacao nibs/cocoa powder

Take control of what you can!

3 Reasons I Avoid Tofu and Other Soy-based Foods

Tofu and other soy-based products have been promoted for years as healthy, plant-based sources of protein. In this blog, I’m going to share three of the main reasons why I avoid them, as well as the types of soy products I may eat from time to time, and what to look for if you simply can’t do without soy-based products.

1 – Most Soy is Genetically Modified

At least 60% of the soybeans grown in Canada are genetically modified (GM). Why does this matter? Because GM soy (as well as other GM crops like canola and corn) are sprayed with glyphosate (aka Roundup). Unless you’ve been living under a rock for the past year or so, I’m guessing you’ve heard about the environmental and health concerns linked to this widely used herbicide.

A recent report by the Environmental Working Group stated that more than half of the 61 different oat-based cereals, granola bars, and snack bars tested contained levels higher than what the EWG considers ‘protective of children’s health’. In 2015, the International Agency for Research on Cancer classified glyphosate as a potential cancer-causing substance to humans. Closer to home, in 2017, the Canadian Food Inspection Agency found traces of glyphosate in approximately one-third of  3,200 food samples it tested, with some levels higher than what is considered acceptable in Canada.

Not convinced that any of this is a big deal? Then consider the fact that Monsanto was recently ordered to pay US$289 million in damages in a lawsuit that linked Roundup to cancer, and that big retailers are starting to pull glyphosate from their shelves in response to consumer pressure.

While there is still much debate on whether glyphosate is a health risk (there was a lot of similar debate on cigarette smoking not that long ago), I’ll error on the side of my health and I hope you will too. So what about non-GM soy.-based products? Are they healthy? Read on…

2 – Soy Can Disrupt Hormone Balance

GM or not, soy contains substances called phytoestrogens that can cause imbalances to the effects of the natural estrogen production of the body. Soy also contains substances, commonly referred to as goitrogens, that can interfere with thyroid function. Why does this matter?

Phytoestrogens have been linked to breast cancer – enough said on that. Goitrogens interfere with the thyroid gland’s ability to make enough of its hormones, T3 and T4, leading to hypothyroidism. These hormones are critical regulators of our body’s metabolism. Hypothyroidism is on the rise in America and contributes to numerous health issues, including hormonal imbalances, weight gain and obesity.

The Weston A Price Foundation (WAPF) has been warning about the health issues associated with soy for decades; in particular, the harmful effects of soy formula on infants. Here is a shocking excerpt from WAPF’s Soy Alert Brochure.

Babies fed soy-based formula have 13,000 to 22,000 times more estrogen compounds in their blood than babies fed milk-based formula. Infants exclusively fed soy formula receive the estrogenic equivalent (based on body weight) of at least five birth control pills per day.

That doesn’t sound good or natural to me.

If soy-based products are a part of your life, I would strongly encourage you to read the entire Soy Alert Brochure.

Another great resource to learn about myths and facts about soy is the book The Whole Soy Story: The Dark Side of America’s Favorite Health Food. This book delves into the epidemiological, clinical and laboratory studies link soy to malnutrition, digestive problems, thyroid dysfunction, cognitive decline, reproductive disorders, even heart disease and cancer. You can purchase a copy by clicking here.

3 – Soy Prevents the Absorption of Nutrients

Soy contains numerous substances that interfere with the absorption of vitamins, minerals, and other nutrients – including protein … which is ironic as the reason most people consume soy-based products is because they are marketed as a good source of protein. Some of these substances have been linked to gastrointestinal issues (including leaky gut), as well as various vitamin and mineral deficiencies including iron, vitamin B12, and vitamin D, which can negatively affect energy levels, cognitive function, and mood/mental health.

What Soy-based Foods I Will Eat?

From time to time, I will eat two types of whole soybean-based foods, providing they are organic and naturally fermented. They are natto and tempeh.

The fermentation process increases the nutritional value of the nutrients of the soybean. In addition, natto is high in a substance called nattokinase which has been shown to promote cardiovascular health (e.g. promotes healthy cholesterol levels, lowers blood pressure, keeps our blood vessels clean). I like to call natto ‘Draino for your cardiovascular system’.

Natto is a part of a traditional Japanese breakfast (Japan has one of the lowest rates of cardiovascular disease in the world). It looks a bit gooey and is an acquired taste. It is traditionally served with a bit of tamari sauce and hot mustard. A serving size is just a few teaspoons, which by the way, is the average consumption of soy foods per day in a traditional Japanese or Chinese diet.

Think about all the soy-based milk, cheese, ice cream, yogurt, protein powders, and fake-meat products currently available to us at grocery stores and/or restaurants … or even soy-based ingredients which are now in more than 60% of all foods on the grocery store shelf. These ingredients are disguised by names that don’t even give a hint of their soy-based origins; for example – vitamin E, vegetable oil, monoglycerides, diglycerides, natural and artificial flavour, vegetable solid proteins, hydrolyzed or texturized vegetable protein.

If you just can’t see yourself avoiding or limiting soy-based products, then at the very least, keep these 3 things in mind:

1 – Make sure they are organic/avoid GM soy

2 – Try fermented soy products like tempeh instead of unfermented tofu

3 – Eat them in moderation

Take control of what you can!

Pancetta and Sage Wrapped Salmon

This recipe is super easy and it is absolutely delicious. If you or someone you know is a bacon lover but isn’t crazy about salmon, this recipe just might be a game changer! I love this recipe because it’s simple and quick enough to make for dinner on any night, and it’s also a hit at dinner parties. Serve it up with your favourite veggie sides, and enjoy!

This month, I’m trying something a bit different. I’m including a video version of the recipe, as well as my usual photos and written instructions.

 

 

What You’ll Need (makes 4 servings):

  • about 500 – 550 grams of skinless salmon fillets (organic or wild caught if available)
  • 16 slices of thinly sliced pancetta (you want the pieces to hold together fairly well, but not be too thick – the video explains why!)
  • a bunch of fresh sage
  • a TBSP or so of olive oil

Step 1: Prep the Salmon

  • Cut the salmon into 4 equal pieces

 

 

Step 2: Get Wrapping

  • Place 4 pieces of pancetta on a large, flat surface (your kitchen counter for example), so that they are slightly overlapping to form a square(ish) layer
  • Place one of the four pieces of salmon on the edge of the pancetta layer, closest to you
  • Place two or three sage leaves (‘furry’ side up) on the salmon
  • Roll the salmon and sage leaves up in the pancetta, doing your best to keep the pancetta pieces intact, and rolling it tightly so it stays together
  • Repeat the above for each piece. You can cook the wrapped salmon as soon as you are done wrapping all the pieces OR you can wrap each piece in wax, plastic, or parchment paper, put them in a container, and place in the fridge until you are ready to cook, as pictured below.
  • There are a couple of advantages to doing this. One is that you can prepare the salmon ahead of time – as early as first thing in the morning to as late as 30 minutes before dinner. The other is that even just 30 minutes in the fridge helps the pancetta to better stick to the salmon.

Step 4: Get Cooking

  • Heat the olive oil in a non-stick pan (I like ceramic) at around or just under medium heat
  • Place the pancetta wrapped salmon in the pan (of course, you’ve removed any wax, plastic, or parchment paper first!)
  • Cook the salmon for about 2 minutes per side (4 sides!). Cooking time could be shorter or longer depending on how you like your salmon cooked; however, you want it to be long enough so the pancetta crisps up and I find that 2 minutes per side is just about right.
  • In the last 30 to 60 seconds of cooking, add some fresh sage leaves to the pan (see below). This will add extra flavour, and also the sage will crisp up and make a great garnish

Step 5: Serve With Your Fave Veggie Sides

  • This time, I served the salmon with a garden salad, some roasted asparagus, and roasted cauliflower. I don’t have a roasted asparagus recipe on my website, but you’d basically prep the asparagus the same way, but reduce to cooking time to 7 to 10 minutes, flipping once halfway through.

Enjoy!