Thursday, November 21, 2013

It's time to chill with Magnesium...

Why is Magnesium called the Chill Pill???  
 It's a way to combat stress and  the most powerful relaxation mineral available, and it can help improve your sleep.
              What really does Magnesium do for you?                                                   Well let's take a look. 
 Studies show that if you are lacking Magnesium it can create great stress on our bodies. Magnesium is a mineral that's crucial to the body's function. Magnesium helps keep blood pressure normal, bones strong, and the heart rhythm steady. Studies say that many people in the U.S. aren't eating enough foods with magnesium. Adults who consume less than the recommended amount of magnesium are more likely to have elevated inflammation markers. Inflammation, in turn, has been associated with major health conditions such as heart disease, diabetes, and certain cancers.  

There's some evidence that eating foods high in magnesium and other minerals can help prevent high blood pressure in people and so many more illnesses.  

Can you get magnesium naturally from foods? Yes, you can..

Some food sources of magnesium include:
  • Green, leafy vegetables, like spinach
  • Nuts,Beans, peas, and soybeans and
  • Whole-grain cereals
Eating whole foods is always best. Magnesium can be lost during refinement and processing. Please ask a your doctor or nutritinist for the recommended dosage for you.

Feed Your Body Magnesium
 Limit coffee, colas, salt, sugar, and alcohol; learn how to practice meditation; check with your doctor if you need Magnesium.
                                         Eat Foods High in Magnesium their good for you
Include the following in your diet as often as you can:
Kelp, wheat bran, wheat germ, almonds, cashews, buckwheat, millet, pecans, walnuts, rye, tofu, soy beans, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic. 
Enjoy fresh foods instead of pills. I am a believer in the keeping it fresh mentality, Nuts go a long way, stock up and load up on yumminess...
                      BONUS Today, yippy!!!
Total body workout...
Dumbbell Front Squat, Target Body Part: Back, Butt/Hips, Legs - Thighs, Full Body/Integrated Equipment Needed: Dumbbells
Step 1.  Starting Position: Stand with your feet slightly wider than hip-width, turned slightly outward. Hold a dumbbell each hand by your sides, with your palms facing inward. Pull your shoulder blades down and back.
Step 2. Engage your core and abdominal muscles ("bracing") to stabilize your spine. Curl the dumbbells to a position where they rest on the front edge of your shoulders or just in front of your shoulders. Keep your chest up lifted and your chin parallel to the ground or slightly lifted. Shift your weight into your heels.
Step 3. Begin this phase by hinging at the hips, shifting them back and down. Your hips and knees bend simultaneously. As you lower your hips the knees bend and will start to shift forward slowly. Try to prevent your knees from traveling too far forward past the toes. Keep the abdominals/core muscles engaged and try to keep your back flat (do not tuck the tail or arch the low back).
Step 4. Continue to lower yourself until your thighs are parallel or almost parallel to the floor. If your heels begin to lift off the floor or your torso begins to round, return to start position. Be aware of any movement that may occur at your feet, ankles and knees. Work to ensure that the feet do not move, the ankles do not collapse in or out and the knees remain lined up with the second toe.
Step 5. Lowered Position: Keep the knees aligned with the second toe and body weight evenly distributed between the balls and heels of both feet. If you can view this from the side, your shinbone should be parallel with your torso and the low back should appear flat or may be showing the beginning of some rounding.
Step 6. Upward Phase: While maintaining the position of your back, chest and head and with the abdominals engaged, exhale and return to start position by pushing your feet into the floor through your heels. The hips and torso should rise together. Keep the heels flat on the floor and knees aligned with the second toe.
Technique is very important in this lift. The tendency is to hold the shinbone too vertical which forces you to lean your torso too far forward. Using a mirror for feedback, shift your shinbones forward while keeping your heels on the floor, then bring your torso more upright, but do so from the hips and not through the low back. Squeeze your abdominals to help prevent excess arching in the back with this correction. This exercise was brought to you by. (

Thank you for reading this weeks blog. I love sharing great ways to stay health and fit. To your health....
Angie Castillo Intuitive Life Coach/Lifestyle

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