Wednesday, July 24, 2013

Wellness Wednesday / "Delia's Dose"


This week I am inspired by a friend of mine who recently discovered she is not getting enough magnesium in her diet. Magnesium is a vital mineral for good health. It is in charge of about 300 biochemical reactions in your body!

It is absorbed into our body through the intestines and then transported through the blood to your cells and organs. Our bodies can’t produce it so you need to eat enough magnesium rich foods on a daily basis! Magnesium is also important because it helps our bodies use and absorb calcium properly.

We need magnesium in our bodies for many reasons…
*to keep our heartbeat regular
*to keep our immune system and bones strong
*it helps our body make protein which helps to keep our muscles functioning
*it helps to keep our blood sugar levels normal and also helps us maintain a healthy blood pressure

If you are magnesium deficient you could be having mild to severe symptoms like confusion, tiredness, difficulty sleeping, irritability, muscle spasms, rapid heart rate, delirium, numbness or tingling, weight gain, nausea, and headaches.

Men need 400-420mg a day/Women 310-320mg. If you are pregnant you should have 350-400mg a day.

What foods contain magnesium?
*dark leafy greens
*halibut
*almonds, cashews, peanuts,
*oatmeal
*baked potatoes, with the skin
*avocado
*raisins
*pumpkin seeds
*sweet potatoes
*avoid processed foods! They are made with white sugar and white flour and the magnesium is removed!

Here’s a magnesium rich recipe for you! ENJOY!

Summer Spinach Salad(serves 4)
*about 6 cups of fresh spinach leaves
*1/4 cup chopped almonds or walnuts
*1/3 cup finely chopped red onion
*1 green apple, very thinly sliced
*1/3 cup of dried cranberries or any other dried fruit you like!
*2 tbsp of olive oil
*2 tsp apple cider vinegar
*a dash of salt and pepper
*1/3 cup of crumbled goat cheese(or feta is good here too!)

Combine spinach, nuts, onion, apple, cranberries in a bowl.
In a separate bowl, whisk together the oil and vinegar, season with the salt and pepper
Pour vinaigrette over the salad, toss in the cheese and serve!

Have a healthy week!
-Delia

P.S. this salad goes deliciously on a hot summer night with a nice chilled wine like Pinot Grigio or Riesling! 

DISCLAIMER: Delia is not a Doctor, Nutritionist, or Registered Dietitian. She is simply a person dedicated to eating healthy foods and living a healthy lifestyle. She loves to help and inspire others to do the same!



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