Tag Archives: #Bloodpressure

Winning the Weight loss War with Hypothyroidism Plus 14 Day Diet Plan with Recipes

Image result for bad carb list
How can I lose weight seems the be the most frequently asked question that I hear?
It seemed no matter what diet I tried, I couldn’t lose the weight. No matter what exercise I tried, I couldn’t shed the weight. What I was missing and what I didn’t figure out until much later is that there were many things at play with my weight loss battle. The thyroid medication that I was taking was synthetic T4. I needed my T3 to be converted as well. See, my T3 was my energy hormone and I suffered from this horrible imbalance of my T4 not converting to T3 which lead to my adrenal fatigue. My system was so over worked, I had a lack of nutrients and my body was severely imbalanced. The adrenal fatigue put my body in a battle and my cortisol levels were out of this world! Cortisol add fat around my mid-section. So, the harder I exercised, the more “cortisol”-fat added to my stomach. Then let’s mention the leaky gut. My gut played a vital role in my autoimmunity. 95% of all thyroid diseases are autoimmune. Most often undiagnosed. I needed to get my gut fixed. The only way I was going to start to put my Hashimoto’s in remission is to start working on my gut. The 70% of my immune system is manufactured in my gut. Like an onion, I started to work on each layer that needed to be addressed, peeling it back, layer by layer. Did I have food sensitives? Many people have food sensitives continue to eat these foods that causes a leaky gut, candida and ph imbalances. Gluten, dairy, soy, eggs and processed foods are just to name a few. Also, no matter how much I worked on my foods and exercise. It wasn’t going do me any good if I continued to use household cleaners, under arm deodorants and fluoride toothpastes. The list can go on and one. I needed to start reading labels and not allow these toxins on my body. I was fighting an uphill battle for my life. I started by the elimination process. Uncovered what foods bothered me, fixed my gut, slowed down my exercise and switched my medication to Armour. I started eating clean, fermented veggies, low carb and healthy high fat. Reading food labels, if it was artificial or made in a lab I avoided it. If I couldn’t eat it, I didn’t put it on my body. I avoided all environmental toxins like the plague. I added vital vitamins and minerals that my body was missing and probiotics. This wasn’t a “diet” it was a lifestyle change. A complete overhaul of my life in every aspect. I had to start listening to my body, and not one of those a dietary theories. I couldn’t  force foods that didn’t agree with me on myself because someone else thought they were healthy. Dietary theories are meant to be a starting point, your body will give you further directions. This is what lead me to writing my books on Hypothyroidism. Recipes that I’ve used and created for your  Mind, body and spirit. These recipes not only nourish your body but feed your spirit.  A survivors cookbook guide to kicking hypothyroidism booty
This was my secret to my success to my weight loss.
What will yours be?

I added more things like:

 Studies have shown that this lifestyle change will; 

  • Cholesterol. This lifestyle change has shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.
  • Weight Loss. As your body is burning fat as the main source of energy, you will essentially be using your fat stores as an energy source while in a fasting state.
  • Blood Sugar. Many studies show the decrease of LDL cholesterol over time and have shown to eliminate ailments such as type 2 diabetes.
  • Energy. By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel.
  • Hunger. Fat is naturally more satisfying and ends up leaving us in a satiated (“full”) state for longer.
  • Acne. Recent studies have shown a drop in acne lesions and skin inflammation over 12 weeks.

Simple rules to apply!

  1. Take your medication in the morning with 16oz of warm freshly squeezed lemon water

2. If you must drink coffee in the morning. Wait 1 hour after your medication and please let it be bullet proof coffee!

Image result for bulletproof coffee recipe

3. Drink a glass of water before every meal

4. Don’t drink your calories. Don’t waste  your calories. Most of everything is a calorie. Read labels.

5. Eat a protein at every meal ( Remember: Soy & fake foods are not healthy proteins !!)

6. Avoid gluten

7.  Avoid bad carbs. white potatoes

Image result for bad carb list

Image result for bad carb list

Image result for bad carb list

 

8. READ food labels ( stay away from fake, made in a lab, made by man,  processed or artificial foods aka Frankenstein foods meaning they are not real) Remember if it can sit on the shelf for a long time, it certainly can sit in your body the same way.

9. Size does matter. Learn your portion sizes

10. Get your good fats in!

Image result for good fats list

11. No fried foods, no fast food

12. Eat a real breakfast!

No Bake Dairy Free Sugar Free Overnight Oats

Ingredients
3 cups Bob’s Red Mill Gluten-Free Old Fashioned Rolled Oats
3 cups unsweetened almond milk

3 tablespoon of chia seeds

1/2 teaspoon of vanilla extract

Instructions
  1. In a large bowl stir together all ingredients except fruit toppings.
  2. Let stand for 30 minutes.
  3. Divide mixture into 4 mason jars, about 3/4 cup each or 6 mason jars, about 1/2 cup each.
  4. Add fruit toppings to each if desired.
  5. Cover and refrigerate overnight.

 

 

Image result for low carb overnight gluten free oats recipe

Quinoa Breakfast bowl

1 cup of cooked quinoa

1/2 cup  of unsweetened almond milk

1/2 teaspoon of cinnamon

1/3 cup of blueberries

Cook quinoa according to directions

add almond milk to warm quinoa

Mix in cinnamon & blue berries

 

 

Image result for low carb keto smoothie recipe

More great recipes Here click on link below

http://thehappyhealthfreak.com/recipes/keto-low-carb/

Metabolic syndrome

There are many studies showing that a lower -carb diets improve markers of metabolic syndrome such as blood lipids, insulin levels, HDL-cholesterol, LDL particle size and fasted blood sugar levels, and that the improvements reasonably are even greater when carbs and protein are restricted to a larger extent – i.e. when a more ketogenic approach is applied.

You may see some limitations on your performance when you first begin this lifestyle change, but as your body fully adapts to using fat as the primary source of energy – all of your strength and endurance will return to normal.

Many people ask if carbs are needed to build muscle. Of course they’re not. If you’re asking this question, I will assume you know how you gain mass.

As a precaution, you should always check with your physician if you have any concerns about starting a new way of eating. You should especially be weary if your family has any pre-existing kidney or diabetic conditions– as the higher intake of proteins will put strain on your kidneys.

High cholesterol, high blood sugar, and heart disease is not something you need to worry about. High fat, low carb diets are well-known and documented for their improvements in cholesterol, blood sugars, and reduction of heart disease.

Overall, eating a high amount of fat, moderate protein, and low amount of carbs can have a massive impact in your health – lowering your cholesterol, body weight, blood sugar, and raising your energy and mood levels.

Once you’re in the mindset to start a more realistic, healthy approach at losing body fat – a low carb lifestyle doesn’t seem as bad. Give it a few weeks to get over the initial hump, and those cravings for carbs will go away.

Some studies have shown links between artificial sweeteners and sugar cravings, so if you drink diet sodas or if you use a lot of artificial sweeteners – try to throw them out and reform your eating philosophies.

EAT. ENOUGH. SALT.

When you are eating lower carbs your body doesn’t retain water the same way, so sodium and other important electrolytes get flushed out quickly. You need to replenish these or you will feel awful – it can even lead to heart palpitations, panic attacks, and other different scary things.

Salted bone broth or stock is a great way to replenish your electrolytes. In addition, you should supplement potassium (I use a light salt which is half sodium and half potassium – works great and you can find it in your spice aisle) and magnesium to avoid lightheadedness, cramps, headaches, etc.

DRINK YOUR FAR SHARE OF WATER.

Water Boosts Metabolism

Lots of people don’t realize the true importance of drinking enough water everyday and how it can impact both your health and your weight loss efforts. “Water’s involved in every type of cellular process in your body, and when you’re dehydrated, they all run less efficiently — and that includes your metabolism. Think of it like your car: if you have enough oil and gas, it will run more efficiently. It’s the same with your body.”

“Your metabolism is basically a series of chemical reactions that take place in your body,” says Trent Nessler, PT, DPT, MPT, managing director of Baptist Sports Medicine in Nashville. “Staying hydrated keeps those chemical reactions moving smoothly.” Being even 1% dehydrated can cause a significant drop in metabolism

Aim for at least 100 ounces a day – especially in the first couple of weeks until your body adjusts.

(Necessary internet disclaimer:  there is such a thing as too much water so don’t get silly about it)

To make it a littler easier to calculate how much water to drink everyday, here are the recommended amounts for a range of weights. Remember to adjust for your activity level.

Weight Ounces of Water Daily
100 pounds 67 ounces
110 pounds 74 ounces
120 pounds 80 ounces
130 pounds 87 ounces
140 pounds 94 ounces
150 pounds 100 ounces
160 pounds 107 ounces
170 pounds 114 ounces
180 pounds 121 ounces
190 pounds 127 ounces
200 pounds 134 ounces
210 pounds 141 ounces
220 pounds 148 ounces
230 pounds 154 ounces
240 pounds 161 ounces
250 pounds 168 ounces

 

Life is an experiment. Be kind to yourself. People really don’t know what you are going through. Be patient, love yourself and step forward without judgement on those who have no clue. Reach for happiest with every breath you take. Trust your heart. Keep your faith and walk ahead!—Audrey Childers

 

In case you get hungry between meals, here are some healthy, approved snacks:

  • Fatty meat or fish.
  • Cheese.
  • A handful of nuts or seeds.
  • Cheese with olives.
  • 1–2 hard-boiled eggs.
  • 90% dark chocolate.
  • A low-carb milk shake with almond milk, cocoa powder and nut butter.
  • Full-fat yogurt mixed with nut butter and cocoa powder.
  • Strawberries and cream.
  • Celery with salsa and guacamole.
  • Smaller portions of leftover meals.

Click on this link for a 14-Day Ketogenic Diet Plan

I  want to thank you  for reading my latest blog.  Please let me know if you need any support with it. 

Otherwise, are we friends on Facebook yet?  If not let’s do that now, healing Hypothyroidism.   I like to connect on a more personal level there and often; offer social media only products that can only be accessed on my page and share daily updates along with recipes. Remember sharing is caring. Please share and post a comment to this blog! I would love to hear from you. Sign up for my blogs @ thehypothyroidismchick.com .  You can also  Follow me on instagram @ Thyroidismchick or Follow me on twitter @Thyroidismchick.

Health and Happiness,

Audrey
XoXo
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Audrey Childers is a published author, blogger, freelance journalist and an entrepreneur with over a decade of experience in research and editorial writing. She is also the creator and founder of the website the hypothyroidismchick.com. Where you can find great tips on everyday living with hypothyroidism. She enjoys raising her children and being a voice for optimal human health and wellness. She is the published author of : A survivors cookbook guide to kicking hypothyroidism booty, Reset your Thyroid, The Ultimate guide to healing hypothyroidism and  A survivors cookbook guide to kicking hypothyroidism booty: the slow cooker way. You can find all these books on Amazon.  You can also find her actively involved in her Facebook Group : Healing Hypothyroidism. This blog may be re-posted freely with proper attribution, author bio, and this copyright statement.

Disclaimer

The information and recipes contained in blog is based upon the research and the personal experiences of the author. It’s for entertainment purposes only. Every attempt has been made to provide accurate, up to date and reliable information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. By reading this blog, the reader agrees that under no circumstance the author is not responsible for any loss, direct or indirect, which are incurred by using this information contained within this blog. Including but not limited to errors, omissions or inaccuracies. This blog is not intended as replacements from what your health care provider has suggested.  The author is not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations or procedures discussed in this blog. All matters pertaining to your health should be supervised by a health care professional. I am not a doctor, or a medical professional. This blog is designed for as an educational and entertainment tool only. Please always check with your health practitioner before taking any vitamins, supplements, or herbs, as they may have side-effects, especially when combined with medications, alcohol, or other vitamins or supplements.  Knowledge is power, educate yourself and find the answer to your health care needs. Wisdom is a wonderful thing to seek.  I hope this blog will teach and encourage you to take leaps in your life to educate yourself for a happier & healthier life. You have to take ownership of your health.

RESOURCES:

http://www.webmd.com/diet/features/water-for-weight-loss-diet#1

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1323303/

http://www.slenderkitchen.com/article/how-to-calculate-how-much-water-you-should-drink-a-day

14-Day Ketogenic Diet Plan

Image result for bad carb list

 

 

Your Thyroid has a Mistress

Your thyroid has been having a relationship with your adrenal gland. It’s never been straight forward with your body and it never will be. That butterfly shaped gland in the front of you neck does more than control your metabolism. Your thyroid puts out hormones in your body that knock on every cell and tells it what to do basically but for some reason when you have hypothyroidism those cells refuse to answer the door.

Your adrenal gland is only the size of a walnut and are locked  on top of each of your kidney’s. She is in charge of producing vital hormones that help regulate your body’s functions which include two major important things in your life your sex hormones and your cortisol levels.

Your Cortisol is more than just a steroid hormone that is made in the cortex of the adrenal gland. It has a greater task than just being tagged as your fight or flight response system. Almost every cell in our body contains receptors for cortisol. When your stress levels are high cortisol is released into your blood stream. Your body isn’t designed for you to be in a constant state of emergency. Your adrenal gland doesn’t know the difference between  a true emergency or just being stressed out. So in return she will continue to produce extra cortisol into your blood stream. After a while of pumping out the constant need for  cortisol  she will become weakened and start decreasing her ability to produce cortisol and instead produce extra adrenaline. This is what makes us feel shaky, lightheaded and anxious. This can start leading our body towards adrenal fatigue syndrome. Cortisol is also released by two other major players in your body your  hypothalamus in the brain and your pituitary gland.  

Your hypothalamus job is to keep your body in a constant stable condition. It’s like a supervisor that collects and combines information and puts changes in place to correct any imbalances. The hypothalamus also tells your pituitary gland how much hormones to release and store. Next what happens is your pituitary gland will produces the chemical messengers, also known as hormones, that stimulate the adrenal gland to secrete who is in  charge of producing vital hormones that help regulate your body’s functions which include two major important things in your life your sex hormones and your cortisol levels. 

The million Dollar Question

Back to the million dollar question what does all this have to do with my thyroid. So, when the adrenal glands are weakened from one or more of the causes I discussed above, what happens is that it puts the body in a state of catabolism.  What this means is that the body begins to break down, which as you can imagine isn’t a good thing.  As you probably know, the thyroid gland  puts out hormones in your body that knock on every cell and tells it what to do basically. So when the body is in a state of catabolism, the thyroid gland will slow down in order to slow down the catabolic process.

The light Bulb Moment

Is this all starting to make sense now? What we need to realize is in most cases, the malfunctioning thyroid gland isn’t the actual cause of the problem.  Other areas of the body are usually responsible for the thyroid condition. Many hypothyroid symptoms are very similar to adrenal fatigue that they are often confuse or misdiagnosed.

On top of all this confusion, the tests performed for thyroid and adrenal problems are often difficult to interpret correctly.

Why doesn’t your medical doctor check to see if its adrenal fatigue instead of just labeling you with a thyroid condition? The main reason is because your medical doctors aren’t trained in medical school to evaluate the entire endocrine system. They are trained to treat your symptoms with medication and surgery. Webster’s online dictionary give this definition: a person who is skilled in the science of medicine : a person who is trained and licensed to treat sick and injured people.  You should see a endocrinologist if you’ve been diagnosed with any thyroid disorder.

Endocrinologists have the training to diagnose and treat hormone imbalances and problems by helping to restore the normal balance of hormones in the body.

Why should you take a thyroid replacement pill when  you really need actually have adrenal fatigue ?  This is where a endocrinologist can help. Hypothyroidism can also be by nutrient deficiencies and not  your adrenal gland. This is why you should also look into seeing a Holistic medicine practitioner. They  believe that the whole person is made up of interdependent parts and if one part is not working properly, all the other parts will be affected. In this way, if people have imbalances (physical, emotional, or spiritual) in their lives, it can negatively affect their overall health.

All is not lost!

I wanted you to understand or get a idea of how everything has a part to play in your body. Being diagnosed with hypothyroidism isn’t just here take this pill and it will fix your issues. Hypothyroidism has a root cause. Once you start addressing the root of your problems then your body can start healing itself. Your body is an awesome design but there is a complex balance between everything. It’s a domino affect. If you have something in your body that is overworked  it will cause a major shift in your body. Don’t worry the good news is it can be healed.

Food is not just calories it is information. It talks to your DNA and tells it what to do. Your most powerful tool to change your health is your fork. You can’t go long periods without food. Your body always needs energy. If your blood sugar starts to drop this creates a stress reaction and now your adrenal glands will do what it needs to do  to maintain your body’s function by releasing more cortisol or adrenaline. Eating often will help put  your body back in its normal cycle.  You should eat foods that nourish your body and not hinder it.

 

The following table outlines the key differences in the signs and symptoms between adrenal fatigue and hypothyroidism.

Characteristics Adrenal Fatigue Hypothyroidism
Body Measurements
Weight Early: gain weight; severe – cannot gain weight Generalized weight gain
Body Temp 97.8 or lower Low 90s to 98.6
Temp regulation fluctuating and exaggerated Steady
Mental Function
Mental Function Brain Fog Slow thinking
Depression Sometimes Frequent
Physical Looks
Eyebrows Full sparse outer 1/3
Hair Thin, sparse on extremities Coarse and sparse
Hair loss Sometimes Common
Nails Thin, brittle Normal to thick
Peri-orbital Tissue Sunken Puffy
Skin Thin Normal
Skin tone Dry Oily or moist
Internal feeling
Ligaments Flexibility Good Poor
Fluid retention No Yes
Pain Headache, muscular, migraines Joints, muscles
Reactivity Heightened and hyper-reactive Hypo-reactive
Medical condition
History of Infections Common Occasional
Chronic Fatigue Yes Yes
Orthostatic Hypotension Frequent No
Blood Sugar Tendency toward hypoglycemia Normal to hyperglycemia
Heart Palpitation Frequent No
GI function Irritable or hyperactive Constipation and hypoactive
Mal absorption Yes No
Sensitive to Medications Frequent Normal
Personality Traits
Personality Type Type A Type A or B
Obsessive Compulsive Frequent Mixed
Habits
Sleep Pattern Wake up 2-4 am Sleepy
Temperature Tolerance Intolerance to Cold Intolerance to Heat
Food Craving Craving for sweet and salty Craving for Fats

I want to thank you  for reading my latest blog.  Please let me know if you need any support with it. 

Otherwise, are we friends on Facebook yet?  If not let’s do that now, healing Hypothyroidism?   I like to connect on a more personal level there and often; offer social media only products that can only be accessed on my page and share daily updates along with recipes. Remember sharing is caring. Please share and post a comment to this blog! I would love to hear from you. Sign up for my blogs @ thehypothyroidismchick.com .  You can also  Follow me on instagram @ Thyroidismchick or Follow me on twitter @Thyroidismchick.

Health and Happiness,

Audrey
XoXo

 

Disclaimer

The information and recipes contained in blog is based upon the research and the personal experiences of the author. It’s for entertainment purposes only. Every attempt has been made to provide accurate, up to date and reliable information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. By reading this blog, the reader agrees that under no circumstance the author is not responsible for any loss, direct or indirect, which are incurred by using this information contained within this blog. Including but not limited to errors, omissions or inaccuracies. This blog is not intended as replacements from what your health care provider has suggested.  The author is not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations or procedures discussed in this blog. All matters pertaining to your health should be supervised by a health care professional. I am not a doctor, or a medical professional. This blog is designed for as an educational and entertainment tool only. Please always check with your health practitioner before taking any vitamins, supplements, or herbs, as they may have side-effects, especially when combined with medications, alcohol, or other vitamins or supplements.  Knowledge is power, educate yourself and find the answer to your health care needs. Wisdom is a wonderful thing to seek.  I hope this blog will teach and encourage you to take leaps in your life to educate yourself for a happier & healthier life. You have to take ownership of your health.

 

 

http://www.yourhormones.info/Hormones/Cortisol.aspx

http://www.endocrineweb.com/endocrinology/overview-adrenal-glands

http://www.yourhormones.info/glands/hypothalamus.aspx

Eating To Support Your Adrenal Glands

http://health.howstuffworks.com/human-body/parts/what-does-pituitary-gland-do.htm

http://www.wisegeek.com/what-is-the-connection-between-the-pituitary-gland-and-adrenal-gland.htm#

Understanding the Adrenal and Thyroid Connection

http://www.naturalendocrinesolutions.com/articles/the-link-between-adrenal-fatigue-thyroid-conditions/

http://www.merriam-webster.com/dictionary/doctor

http://www.naturalendocrinesolutions.com/articles/the-link-between-adrenal-fatigue-thyroid-conditions/

Adrenal Fatigue versus Hypothyroidism

http://www.whfoods.com/genpage.php?tname=george&dbid=265

 

 

 

Signs of Magnesium Deficiency? 16 ways to boost up your Magnesium

tiredperson

        

 

Magnesium is a mineral that plays a important part  in our health and well-being. It’s one of the forgotten minerals and it’s vital for many processes within the body. Magnesium helps to keep the nervous system healthy and to calm your nerves when you are stressed. In fact, did you know that magnesium is the first mineral depleted when you are stressed? So if you have any type of stress in your life magnesium is the first mineral that goes out the window. Magnesium is also an important mineral co-factor for enzymes that have biochemical reactions in the body. In other words it plays a large role in digestive system health as it helps enzymes do their job as well as to loosen the body to relax and ease to support the metabolic processes.

 

How much magnesium do you need?

About 60% of your magnesium is in your bones, the rest is in body tissues, and only about 1% is in your blood. Adult men should take in 400 mg, while women should get 310 mg; this increases to 420 mg and 320 mg

1.Almonds

Magnesium: 105 mg in ¼ cup

Other body benefits: Almonds are rich in vitamin E, an antioxidant that keeps the immune system strong and eyes healthy. They’re also packed with protein, which helps fill you up and slim you down, as well as heart-healthy omega-3 fatty acids.

2.Sesame seeds

Magnesium: 101 mg in 1 ounce roasted

Other body benefits: Sesame seeds may add some sizzle to your sex life—they’re chock-full of zinc, which can help testosterone and sperm production in men. They’re also a good source of iron and vitamin B-6.

3.Sunflower seeds

Magnesium: 128 mg in ¼ cup

Other body benefits: Sunflower seeds are a surprisingly good source of bone-building calcium. Additionally, they’re high in polyunsaturated fats, which can help reduce bad cholesterol levels in your blood when eaten in moderation.

4.Bananas

Magnesium: 33 mg in one medium banana

Other body benefits: When bananas are still a little green, they are one of the best sources of resistant starch, a healthy carb that fills your belly and fires up your metabolism. Bananas also offer a dose of potassium, an electrolyte that can help lower blood pressure naturally.

5.Cashews

Magnesium: 89 mg in ¼ cup

Other body benefits: A serving of cashews provides nearly 10% of your daily iron needs. The nuts are also a good source of folate and vitamin K.

Best ways to eat them: Have them on their own for a satisfying snack (just buy the unsalted kind). You could also toss them into a stir-fry or on top of a salad.

6.Tofu

Magnesium: 37 mg in ½ cup

Other body benefits: This vegetarian soy protein source gives you 43% of your daily calcium needs in a ½-cup serving. You also get a dose of iron, a mineral the body needs to produce hemoglobin—the protein that helps red blood cells deliver oxygen throughout the body.

( Please remember that if you have hypothyroidism you are to avoid soy products. It hinders your bodies ability to absorb medication per Mayo clinic )

Side note: Since we are talking hypothyroidism at this moment, generally, it’s best to wait four hours after taking thyroid medication to consume any products that contain soy. The same guidelines apply to other products that may impair the body’s ability to absorb thyroid medication, including concentrated iron and calcium supplements, and antacids that contain calcium or aluminum hydroxide per mayo clinic.

7.Pumpkin seeds

Magnesium: 74 mg in 1 ounce

Other body benefits: The seeds from your jack-o-lantern are a good source of fiber, with 5 grams per ounce. Pumpkin seeds also have plenty of heart-healthy monounsaturated fats, as well as 5 grams of protein per serving.

8.Flaxseed

Magnesium: 40 mg in 1 tablespoon whole

Other body benefits: A sprinkling of ground flaxseed turns a cup of yogurt or cereal into a heart-healthy breakfast: a tablespoon contains more than half your recommended daily intake of omega-3 fatty acids. Flaxseed also gives you doses of fiber and the antioxidant lignan.

9.Milk (skim)

Magnesium: 27.8 mg in 1 cup

Other body benefits: You’ve had the health benefits of milk drilled into your head since you were a kid, but here’s a quick review: a cup of milk provides about a third of your daily recommended intake of calcium, which you need to build healthy bones and keep them strong as you age. Milk is also a good source of potassium, vitamin D, protein, and vitamin B-12.

If your looking to stop drinking cow’s milk here is a article with a link attached : Top 10 milks that are healthier than cow milk

If you need a reason to stop drinking cow’s milk here is a good article:

The truth about Milk

Side note: If  you don’t drink cow’s milk like me you can also Use almond milk. It also  can vary in magnesium content depending on whether the company has added magnesium to the product. However, the amount of naturally occurring magnesium in one cup of almond milk is about 16 mg .

However, Coconut Milk is loaded with Magnesium

Coconut Milk Nutrition

The nutritional information outlined in the table below is based on one cup of coconut milk or 240g.

Nutrition Amount
Minerals
Calcium 38.4mg
Magnesium 88.8mg
Potassium 631mg
Phosphorus 240mg
Iron 3.8mg
Zinc 1.6mg
Copper .6mg
Manganese 2.2mg
Selenium 14.9mcg
Vitamins
Vitamin C 6.7mg
Vitamin E .4mg
Vitamin K .2mcg
Niacin 1.8mg
Folate 38.4mcg
Vitamin B6 .1mg
Thiamine .1mg
Fat
Total Fats 57.2 g
Saturated Fats 50g
Omega-6 Fatty Acids 626mg
Monounsaturated Fats 2.4g
Others
Carbohydrates 13mg
Fiber 5mg
Proteins 5mg
Calories 552
Sodium 36mg
Cholesterol 0mg

10.Oatmeal

Magnesium: 57.6 mg in 1 cup cooked

Other body benefits: This healthy whole grain fills you up with folate, fiber, and potassium. Plus, it can help lower cholesterol, and oats are even rich in omega-3 fatty acids.

11.Broccoli

Magnesium: 51 mg in ½ cup cooked

Other body benefits: A serving of the cruciferous superfood contains more vitamin C than an orange. Plus, research shows that people who eat lots of broccoli may have a lower risk of certain types of cancer, including colon and bladder cancer.

( please remember that if you have hypothyroidism raw  cruciferous vegetables can harm the thyroid. You would have to really consume a ton of cruciferous vegetables the scientific studies are still out but try to limit raw cruciferous vegetables and eat cooked. Please do eat your cancer fighting veggies)

12.Sweet corn

Magnesium: 33 mg in 1 ear

Other body benefits: Some people say carb-heavy corn is a diet no-no. Though corn does have 6 to 8 grams of naturally occurring sugar in one ear, this healthy whole grain is also a great source of fiber, B vitamins, vitamin C, and plant-based protein.

13.Peas

Magnesium: 48 mg in 1 cup

Other body benefits: A cup of peas provides nearly a day’s worth of vitamin C. Peas also provide protein, potassium, and vitamin A.

Best way to eat them: The possibilities are endless: toss peas in a stir-fry or on top of a salad, make a belly-warming split-pea soup, mix them into pasta, or even eat them raw.

  1. Spinach — 1 cup: 157 milligrams (40% DV)
  2. Chard — 1 cup: 154 milligrams (38% DV)
  3. Pumpkin seeds — 1/8 cup: 92 milligrams (23% DV)
  4. Yogurt or Kefir — 1 cup: 50 milligrams (13% DV)
  5. Black Beans — ½ cup: 60 milligrams (15% DV)
  6. Avocado — 1 medium: 58 milligrams  (15% DV)
  7. Figs — ½ cup: 50 milligrams (13% DV)
  8. Dark Chocolate — 1 square: 95 milligrams (24% DV)

 

14. DIY Trail Mix: Take a handful of walnuts (which have loads of heart-healthy omega-3 fatty acids), add another handful of gluten free whole-grain toasted oat cereal, 70% dark chocolate bite,  handful of dried cranberries, another handful of  raw sunflower seeds or raw pumpkin . Toss it all into a baggie, give it a shake, and hit the road. It couldn’t be easier — or healthier!

 

Other Ways To Get More Magnesium:

15.Magnesium Hair Spray

Recipe by Thecoconutmomma.com

Ingredients

Directions

  1. Use a double boiler and melt the coconut oil and cocoa butter over medium heat.
  2. Once both oils are melted, add magnesium oil.
  3. Stir the oils and allow them to cool.
  4. Once the oils are cooled and hard you will want to whip them into a body butter.
  5. Use a hand mixer and whip the oils until the body butter is light and fluffy.
  6. Store body butter in a air tight container.
  7. Keeps for 6 months.

Magnesium Hair Spray

Recipe by : wellnessmama.com

Ingredients for Hair Spray

  • 1 cup of hot water (not boiling)- Can also use strong Chamomile Tea as the base if you want to lighten hair or black tea as the base if you want to darken hair, but you will need to keep in the fridge.
  • 2 tablespoons epsom salts (or more for extra texture)
  • 1/2 tsp Himalayan or Sea Salt (optional but adds stiffness)
  • 1 teaspoon aloe vera gel
  • 1/2 tsp conditioner (optional- don’t use if you have fine/oily hair)
  • Optional: a few drops of essential oils or a spritz of your favorite perfume for scent- Lavender and citrus are great options
  • Optional: 1 teaspoon lemon juice and 1 teaspoon vodka or alcohol- if you want to lighten hair (the lemon juice lightens and the alcohol preserves)

Hair Spray Instructions

  1. Get a spray bottle that holds at least 10 ounces. I used a glass bottle made from an old apple cider vinegar bottle and a regular spray top. I also tripled the recipe to accomodate the size of my bottle.
  2. Put the hot water (or tea) in the spray bottle and add the epsom salts, sea salt (optional), aloe vera, conditioner, scent (optional) and lemon juice/vodka (if using).
  3. Put the cap on the bottle and shake for 1-2 minutes or until epsom salts and sea salt are dissolved. Store in the fridge if using lemon juice or tea base, or at room temperature if you aren’t. Will last 3-4 months or longer.
 16.Magnesium Spray for Body
recipe by : Hellonatural.com
Ingredients
Instructions
  1. Steep tea in almost boiling water for 5 minutes. Then discard tea bag.
  2. Combine all ingredients except aloe vera in a reusable spray bottle.
  3. Shake well to dissolve salt.
  4. Let cool completely then add aloe vera.
  5. Keep refrigerated.

Disclaimer

The information and recipes contained in blog is based upon the research and the personal experiences of the author. It’s for entertainment purposes only. Every attempt has been made to provide accurate, up to date and reliable information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. By reading this blog, the reader agrees that under no circumstance the author is not responsible for any loss, direct or indirect, which are incurred by using this information contained within this blog. Including but not limited to errors, omissions or inaccuracies. This blog is not intended as replacements from what your health care provider has suggested.  The author is not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations or procedures discussed in this blog. All matters pertaining to your health should be supervised by a health care professional. I am not a doctor, or a medical professional. This blog is designed for as an educational and entertainment tool only. Please always check with your health practitioner before taking any vitamins, supplements, or herbs, as they may have side-effects, especially when combined with medications, alcohol, or other vitamins or supplements.  Knowledge is power, educate yourself and find the answer to your health care needs. Wisdom is a wonderful thing to seek.  I hope this blog will teach and encourage you to take leaps in your life to educate yourself for a happier & healthier life. You have to take ownership of your health.

 

 

resources

http://healthywildandfree.com/the-top-6-signs-of-magnesium-deficiency/?c=fbg#sthash.ArmBR45x.dpbs

http://www.health.com/health/gallery/0,,20914173_3,00.html

http://www.mayoclinic.org/hyperthyroidism/expert-answers/faq-20058188

http://www.whfoods.com/genpage.php?tname=answeredquestion&dbid=129

Dr Fuhrman Do Cruciferous Vegetables Harm the Thyroid?