Magnesium for Constipation-who knew?

Magnesium (Mg) is essential for overall physical and mental health. It is the 2^nd most (after calcium which counters magnesium) abundant mineral in the body and is necessary for the proper function of every cell in your body. Mg is vital to muscle function, heart rhythm, blood pressure, blood sugar regulation, protein formation, bone development, hormonal action, DNA production and nerve tissue function.

Because of its role in muscle function it has been used as a laxative for generations. The intestines are a long muscular tube and Mg helps it work properly. A Japanese study with almost 4,000 women recently showed the direct link between constipation and Mg deficiency. Mg deficiency maybe a more important cause of constipation than the intake of water or dietary fiber. 

Adequate Mg allows the muscle walls of the intestines to be relaxed enough to generate a smooth regular rhythm (peristalsis). Moreover, Mg attracts water into the colon and softens the stool making it easier to pass. Together these actions relieve constipation.

There are many different types of Mg supplements including oxide, citrate, chelate, and sulfate.  The oxide form (Milk of Magnesia) is least absorbed and may irritate the lower intestine.  Mg citrate has proven to be most cost effective and safest way to deal with constipation, especially, IBS related. The recommended dosage is 400-800 Mg daily and can be adjusted to your personal needs with respect to regular bowel movement.

The added benefits of Mg is that it alleviates other disorders are related to Mg deficiency. Many of the distress associated with IBS are stress related pointing to a problem of nervous system. Since Mg is vital to the function of nerve cells, its deficiency can cause depression and or anxiety; muscle spasm and cramps; cardiovascular disorder and high blood pressure. All these issues involve the work of 

Insufficient Mg in the diet also reduces the pancreas ability to secrete insulin. This is the beginning of insulin resistance and eventually leading to diabetes. Increasing your magnesium intake can have many benefits, some of which are experienced almost overnight. You have nothing to lose and potentially so much to gain from this wonderful mineral. Why not give Magnesium a try today!

The many benefits of coconut milk!!!

When the Bible was mentions "milk and honey" to be had in the promised land, I think it was referring to coconut milk!

Stomach Enzymes and Weight Loss!

The enzymes in your stomach that help you digest food are known as digestive enzymes.  They break foods up into the (smaller molecules) components parts so that they can be absorbed and utilized by the body. Protease breaks down proteins into amino acids, amylase/lactase breaks down carbohydrates into simple sugars and lipase breaks down fat into fatty-acids. These are the actual molecules that enter the blood stream and provide energy and nutrients.  The entire length of the digest tract secretes digestives enzymes- amylase from the salivary glands in the mouth; pepsin (and other  proteases) is released in the stomach; trypsinogen (protease),lipase, and pancreatic amylase from the pancreas into the stomach; lactase, sucrase, etc. in the small intestine. Enzymes have other important functions like reducing inflammation and repairing and fighting autoimmune diseases like lupus and rheumatoid arthritis.

What do these digestive enzymes have to do with weight-loss?  Well firstly, the body cannot absorb what it does not digest. And malnutrition due to inefficient absorption can lead to slow metabolic rate.  When food consumed is not properly digested, the vitamins and minerals and other nutrients are not available to the body.  This food though calorie rich is in effect calorie deficient and leads to ‘food cravings’ which could be your body signaling a need for vitamins and minerals and not more calories.  This is why a shortage of digestive enzymes leads to overeating.

Additionally, undigested food can clog the digestive tract, compromise elimination and lead to toxic build up in the bowels. This toxins seep into the blood stream and in defense the body produces fat cells to capture and sequester these toxins so that they are less destructive.  Remember toxins are stored in fat cells, the more toxins the more fat cells, and that is why one of the first steps in effective weight-loss should be first-rate cleansing program, and that always includes digestive enzymes.  Because aging and health and stress all serve to severely affect the body’s ability to generate these much needed enzymes it is important that we supplement our diet with quality stomach or digestive enzymes.  There are many to choose from on the market. Be sure to choose one that is complete for all the major food group and has a proven effectiveness.  An ongoing digestive enzymes supplementation could go a long way in speeding up your weight-loss! 

Quinoa cooking caution!

Quinoa is fast becoming the celebrity grain, even though it is not really a grain.  With the exponential growth of the gluten-free industry this gluten-less grain is turning out to be an answer to prayer.  Quinoa is not a true grain however, and is actually a member of the grass family and most closely related to tumbleweed, spinach and beet.  Historically, the Incas believed this “mother of all grains” to be sacred and was forbidden by the Europeans when they learned of its importance in indigenous ceremonies. 

Quinoa is a brilliant food, because it is a complete protein, meaning that it contains a balanced complement of all the essential amino acids (including lysine) needed by the body.  This a rare attribute in the plant kingdom, and something that many vegetarians take advantage of.  Quinoa is a great source of phosphorous, magnesium, iron and fiber.  What makes quinoa so appealing is the fact that it contains no gluten and so it is easy to digest and its nutritional content easily assimilated into the body. 

However, quinoa lovers must be careful because like the grains that they are often compared to, quinoa in its natural state has a coating that may make it unpalatable.   Like the phytates of true grains, the saponins of quinoa are bitter tasting and act as a natural defense against predators.  These saponins are toxic and are an act as irritants to the respiratory and gastrointestinal tract. The saponins should be removed thoroughly before cooking and this is done by soaking for a few hours, changing the water and soaking for again.  Pre-packaged quinoa may not be pre-soaked and may even be contaminated with gluten in the processing plant.

Once soaked and rinsed, quinoa is quite easy to prepare.  It is cooked like rice, except it takes less time especially when soaked.  It can replace any grain in combination with vegetables or meats.  It is also suitable as a breakfast cereal with raisons, nuts or honey.  Quinoa makes a great salad and can replace the bulgur wheat in tabouleh.  There several recipes available on line, and if you follow the necessary precautions you can have a lot of fun cooking with quinoa.

Intolerance for Gluten?

So you think that you have a gluten intolerance? Grains are a major source of digestive problems for millions of people.  This problem is more common in the westernized world that it is in more traditional societies.  What is different?  Their diet is even more grain-based than ours, yet they don’t have anywhere near the digestive problems that we experience every day. There are two main culprits: gluten and phytates.

Gluten everywhere!

What is gluten and why is such a problem?  Why are there so many Americans converting to a gluten-free diet, with this industry grow rapidly?  Gluten is a principle protein component of grains such as wheat  barley,rye, bulgar, durum, kamut, oats, rye, semolina, and spelt. It is what giveselasticity to dough made from the flour of these grains, and allows it rise when a leavening agent is added. It is what provides that chewy texture that we love.  Gluten is also the basis of imitation meats, made to look like chicken, duck, pork or beef.  It porosity enables it to absorb the flavor of the liquid it is cooked in and its texture can be made to feel like meat when eaten.

Unfortunately, some 10-25% of the US population is sensitive to wheat and over 1% (2.2 million) suffers from the more acute celiac disease, and all these numbers are rising.  What is the solution?  First, let’s define the problem- gluten is difficult for the human digestive tract to digest and thus causes major digestive problems. Like most proteins, it is hard to breakdown into amino acids (the building block of all proteins).  As such there are two solutions to this problem.  Take digestive enzymes with meals to help digest gluten or predigest the gluten in the grains before using it in meal preparations. 

Digestive enzymes though somewhat effective can be quite costly.  The alternative of pre-digesting the grains has many advantages.  This is done mainly by soaking the grains for several hours.  This serves to break down or pre-digest the gluten making them much easier to digest.  What this also does is facilitates increased availability of the nutrients and minerals contained in the grains, which are now easier to assimilated and used by the cells in our bodies.  This is the secret that most traditional cultures use to avoid the many digestive problems that plague modern digestion.