Miraculous Magnesium

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The USA has the highest rate of dairy consumption, yet it also has the highest rate of osteoporosis. Does this not seem preposterous? It was this observation that got me reanalyzing some metabolic pathways involving calcium. During this research, I also noticed a high percentage of my clients that report calcium supplementation recommended by their doctors. I certainly agree that calcium supplementation has its place in our diet, but only if calcium sources are limited. How I arrived at this premise is described here, and it involves a trace mineral called Magnesium.

Magnesium, as micro as it is, has a major role in bone health. One of the most relevant to, is that magnesium controls calcium metabolism. In fact, there is a very fine line between calcium overdose and magnesium deficiency. Why? Calcium relies on magnesium to be metabolized. This means that too much calcium or calcium toxicity, as it is known, can further deplete magnesium by pulling it away from its regular function, in order to be metabolized. Excess magnesium does not build up in the body. What is not needed is eliminated. Magnesium can correct a calcium deficiency as well as a magnesium deficiency, BUT excess calcium depletes magnesium. Moreover, excess calcium is detrimental to bone health and a myriad of other disorders (eg. calcium deposits cause kidney stones, gallstones, arthritis, etc.) Logically, this would mean a supplementation for magnesium would be more relevant than a supplement for calcium.

Contrary to customary belief, magnesium deficiency is more common than calcium deficiency, even amongst individuals that are disciplined about supplementation. Part of the problem is that calcium supplementation seems to be prioritized, and if there is excess calcium it will exhaust the magnesium availability. As mentioned, excess calcium is not excreted, and thus a toxicity of calcium is more likely than a deficiency, especially if the need for supplementation is avoidable through diet. Funnily enough, the symptoms of calcium build up, kidney stones, gallstones and arthritis, seemed to be relieved when a magnesium supplement is taken.

Other Functions of Magnesium

Magnesium is responsible for hundreds of metabolic pathways. So besides its control of calcium absorption, it enables specific digestive functions, muscle function, regular heart beat, new cell formation, and nervous system stimulation. Based on these few mentionables alone, it is evident that a magnesium deficiency can disrupt balance in bodily function.

As a sports dietitian, I cannot forget to mention that magnesium regulates the other electrolytes, potassium and sodium as well. From personal experience, most athletes are inclined to consume products high in potassium and sodium to improve performance, prevent cramps, and prevent serious sports mishaps, yet magnesium is hardly mentioned. Did you know, without magnesium, the other electrolyte functions are inadequate? So in a sense, magnesium, is a limiting factor to any electrolyte pathway, and is therefore almost more important than the ones it regulates. Furthermore, magnesium has a key role in overall energy levels, as it is responsible for individual cell formation. Thus a deficiency will not only result in chronic fatigue, but it may also contribute to “hitting the wall” during training and/or racing.

Magnesium and calcium work together to control muscle movement, and this includes the heart (as the heart is a muscle). Magnesium deficiency or excess calcium thus results in cramps, similar to potassium or sodium imbalances. Irregular heartbeats are also a symptom of a magnesium deficiency. Did you know, one of the first lines of treatment for a heart attack, is a shot of magnesium? It should now make sense as to why that is appropriate.

What depletes and/or enhances Magnesium

It has already been observed that an excess of calcium depletes magnesium. This is particularly evident when calcium is supplemented unnecessarily. Magnesium is water soluble and is thus best assimilated into the body when dissolved in water. It is also best taken or eaten, so to speak, without a source of calcium simultaneously. The most natural and bioavailable sources of magnesium come from food. Food sources high in magnesium include: dried apricots, avocadoes, whole grains, dark leafy greens (spinach, kale, etc.), legumes (peas and lentils), and nuts (best sources are almonds and cashews). Because magnesium is water soluble, and any unused excess is easily excreted, taking a supplement is not a bad idea. Particularly if some of the above mentioned symptoms are experienced.

In Summary

Although there is a push to get enough calcium, it is important to understand, more is not necessarily better since magnesium is depleted by an excess of calcium. Magnesium has a major role not only in human metabolism, energy, heart health, and bone health, but also in sports performance. It plays a role in hundreds of metabolic pathways, and if these function efficiently, it puts less strain on the body’s internal stress. Without Magnesium, many minerals and nutrient functionality will be limited. So many months or even years of chronic suffering can easily be eliminated if the bottom line is a magnesium deficiency. It is relatively harmless to supplement (remembering too, that more is not necessarily better, but appropriate supplementation can be miraculous). It sure is worth a try.

THE KETO DEBATE FOR WEIGHT LOSS

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Ilana Katz MS, RD CSSD

I recently revisited a movie “Sleeper” (Woody Allen) since there was something interesting in the concept about a man waking up after a 200 year sleep. Recommendations for weight loss looks very different in that 200 year gap. On awakening, the sleeper finds that not only are deep fried foods good for weight loss, they are also considered healthy. An AHA moment. perhaps? Are we in a movie? Covid may make it feel this way, but weight-loss these days has a movie-like feel to it too, right? Could Woody Allen have been onto something? (or not?)

Are you one of those feeling so confused about using keto for weight-loss? What is real science versus pseudo-science? In my field of work, it is not surprising that the average person is feeling failed by doctor’s not being able to hone in on the solution. It is unfortunate that nutrition is an area of so much misinformation which can make a huge difference to an individuals’ health and body composition goals.

A current weight-loss trend is very limited carbs (high protein and fat) and we all know someone who claims to be a poster child for ketogenesis, even boasting about lab work numbers being in normal limits. That sounds positive right? Well, throwing a spoke in that wheel – it may not be as good as all that… you can also lose weight with Adderall and Phenetamine and get lab work normalized (for a few weeks) – this does not mean it is healthy.

Interestingly enough, the high protein diets that advise on limited carbs do have some science that makes sense, and this can be enticing for both weight-loss and health (and hereforth are some points to consider):

The average diet IS TOO HIGH in carbohydrates

Analyzing the TYPE of carbs: yes, absolutely elimination of simple sugars, processed flours and grains (where most of the fiber and nutrition has been removed ) will evoke best results. What most of these have in common is their rate of absorption into the bloodstream promoting insulin to accelerate the conversion of calories to fat. So of course there is a benefit of removing the inappropriate carbohydrates, but to replace them with unhealthy sources of protein and fat, so that insulin response is blunted, may be dangerous solution for many.

Reducing simple carbohydrates works, and replacing them with fibrous, nutrition-dense foods such as unprocessed grains, fruit, vegetables, and legumes rather than saturated fatty meats and fats works for weight loss. Firstly, fiber can make one feel fuller and prevent over-eating. Secondly these whole food options contain more nutrients and anti-oxidants for metabolic pathways working more effectively, with the added benefit of reducing risk of heart disease in the long term and with anti-cancer and anti-aging substances to boot.

Physiologically – fat as brain fuel reduces fat mass

Using stored fat can certainly reduce body mass. Furthermore, the lab work related to fat burning can certainly make it look like cholesterol numbers can be lowered and that obesity can be reversed. However, these enticing results are short-lived for most people.

For one thing it is very difficult to find food choices that are satisfying by eliminating carbohydrates. Some may argue that they have done this for multiple years, and that may be so, but not that many people enjoy a lifestyle with no variety. One of the main criticisms however, for those arguing they are able to sustain this as a lifestyle, eat too much protein and poor quality fats with very limited nutrient-density. Most people feel tired in the beginning also presenting with bad breath, sleep problems and gastrointestinal distress (nausea, constipation) – some of the reasons why sustainability is short-lived.

Secondly, the reduction in vitamins and minerals may cause metabolic pathways to be less efficient in the long term. Most of our multi-vitamins come from the color in food, as in vibrant reds, purples, greens etc., of fruits and vegetables, and the complex B vitamins from grains and legumes. Meat and fat lower the capacity for the removal of bad cholesterol since they have no fiber.

Bad cholesterol and Blood Glucose labs can be normalized

The reversal of disease in the first few months is because of the physiological weight loss, but after a period of time, the lack in nutrient density and fiber will typically re-reverse those numbers. Furthermore, the metabolism of fat and protein in excess requires more toxic by-products of the metabolism to be removed (the ammonia from excess protein, is very hard on the digestive organs, liver, pancreas and the waste removal organs, the kidneys. People with kidney disease have to be extra cautious as their health may deteriorate.

Supplementation can provide the missing nutrients on low-carbs (or can they?)

Supplementing a high protein, high fat, very low carb diet is certainly recommended because of the lack of these from food. But I call this expensive pee! Even the very best, highest quality brands of supplementation at best are only 45% bioavailable, whereas real food is closer to 90 plus percent bioavailable.

Research has discovered fat is good

Since the beginning of the first low carb revolution (and I say “first” because we tend to cycle through high protein/fat revolutions and we are currently in a new wave of that again) more research has highlighted the benefit of fat in our diet.

There certainly is solid evidence that keto diets are positive for certain conditions, such as seizures, Alzheimer’s, Parkinson’s and even brain cancer but when it comes to weight loss, it may be more important to remember that rapid weight fluctuations (or yo-yo effect) can result in increased risk of chronic diseases. It has also shown favorable results in blood sugar control for type 2 diabetes patients. But again, there is a limited access to studies that are long term enough analyzing these effects.

The take-away message is not that all fats are bad, but as an average population, too much of it, and not enough of the GOOD fats are consumed. Focusing on essential fats (omegas) and poly and mono-unsaturated fats versus saturated and trans-fats, just like healthy carbohydrates, can also contribute to reducing risk of heart disease, certain cancers and encourage weight loss. Fat has more calories per gram than carbohydrates, so focusing on recommended amounts with a focus on the fats that promote health can reduce overall calories eaten in a day.

In summary, it should become obvious that science can aid in eliminating so much of the conflict in the media hype revolving around nutrition. The longer term studies on very low carb diets are short lived mainly because true ketosis is a difficult plan to follow, so while you may find some studies enticing you with terminology such as “long term studies prove keto to be healthy” – be careful of how long-term is defined in any particular study. Most studies do not project results past 6 months to a year at max., mainly because most subjects cannot eat this way to sustain a real long-term result.

The best advice for weight loss is to adapt to a sustainable plan. Balanced, unprocessed foods rich in nutrients (fruits and vegetables) lean meats and fish, whole grains, nuts and seeds, essential and unsaturated fats as well as optimal hydration, has provided the best evidence for a long, healthy life.

June 2023– newsletter

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Nutrition for Beauty

According to the Georgian calendar, which is used over most of the world today, June is the sixth month. On the Roman calendar, it was considered the fourth month and had only 29 days. Julius Ceasar gave the month 30 days in 46 B.C., when he reformed the Roman calendar.

Spring ends and summer begins around June 21st in the Northern Hemisphere. It’s the time that the flowers are beautiful. It is especially the month for roses. In the Southern hemisphere, winter begins at this time and it means rain and hibernation, and the blooming of the beauty is this in waiting.

With these fun facts about June, I decided to focus on blooming and beauty and how nutrition plays a role…

People watching may have its benefits

Have you ever walked through the grocery store and peeked into other’s carts? I have a number of friends who enjoy doing this and one comment I hear more often than not is that fit and attractive people tend to choose ‘healthy’ food products. As to how true this is. Is pretty subjective… After all, beauty is in the eye of the Beholder.

With that being said, good nutrition (and exercise!) can contribute to various aspects of beauty. Proper nutrition can do more good than bad for your appearance while poor nutrition can lead to problems such as cracks around the mouth, brittle hair and nails, poor skin color, and so on. The saying ‘beauty is only skin deep’ may also be true when it comes to topical products as the deep, underlying layers contain blood vessels which will receive important nutrients that topical products may not be able to penetrate:

Nutrition for the Hair and Skin:

Protein: Hair and skin is made of keratin, a protein, required for growth and strength. To get adequate protein in your diet, you may consider consuming those with sources of ‘high biological values’ (meaning your body can utilize more protein from this source than potentially from other sources). High BV foods include: whole eggs, milk, fish, beef, soybeans, rice, whole wheat, and beans.
Antioxidants: help to protect the skin from challenges such as photodamage caused by UV rays. Antioxidants can be found in a variety of fruits and vegetables.
Vitamin A: is essential to keeping hair and skin moisturized. It also supports the red blood cells in a variety of ways allowing for better oxygenation of the skin, hair, and nails. A deficiency in vitamin A includes symptoms such as dry hair, dry skin, and brittle fingernails. Sources include: cod liver oil, fortified cereals, eggs, butter, whole milk or milk fortified with vitamin A, sweet potatoes, carrots, pumpkin, cantaloupe, mango, spinach, kale, collards, and butternut squash.
Biotin: Is commonly known as the ‘hair growth vitamin’ as it promotes a healthy scalp and hair growth. A deficiency in biotin in rare, with symptoms including brittle fingernails and hair loss, and so supplementation is rarely needed. Sources include: yeast, whole wheat bread, cooked egg, cheddar cheese, liver, pork, salmon, avocado, raspberries, and raw cauliflower.
B Vitamins: In general, adequate consumption of B vitamins promotes healthy resources of nutrients for oxygen-carrying blood. Oxygenation of both hair and skin is vital for good health and healthy looking skin and hair.
Vitamin C: Like B Vitamins, Vitamin C helps keep the blood oxygenated by supporting the absorption of iron. It is also an antioxidant which helps fight cellular damage to the skin and is required for collage synthesis. Symptoms of deficiency include bruising easily, hair and tooth loss; however deficiency is rare in developed countries. Sources include: oranges, grapefruit, strawberries, tomatoes, bell peppers, broccoli, and potatoes.
Vitamin E: is full of antioxidants and found throughout the blood and tissues of the body. Vitamin E is a fat-soluble vitamin and fat is necessary for cell membranes that can make up various parts of our bodies including the skin. Sources include: olive oil, sunflower oil, almonds, hazelnuts, peanuts, spinach, carrots, and California avocados.
Zinc: plays a vital role in growth and development. It also supports oil glands which provide natural protection to skin and hair. Zinc deficiency symptoms can include skin rashes and impaired wound healing. Sources include: oysters, Dungeness crab, beef, pork, chicken, turkey, yogurt, cheddar cheese, milk, cashews, almonds, peanuts, and baked beans.
Omega-3-Fatty Acids: can moisturize both hair and skin follicles which can improve the texture and appearance of both. Sources include: flaxseeds, walnuts, salmon, soybeans, halibut, scallops, shrimp, tofu, and tuna.

It’s easy to see how eating a variety of foods can help give our hair and skin a beautiful appearance!

Fitness Corner: Exercise for Beauty?

Exercise is not only great for your heart, brain, and other insides but also the outsides like beautiful skin.

How…

Improves circulation which provides oxygen and nutrients to the body tissues, including the skin, which improve skins texture and overall appearance.

Certain exercises may help reduce the appearance of cellulite by moving the lymph around and improving muscle tone. Yoga comes highly recommended for those who wish to reduce the appearance of cellulite as many yoga positions force lymph movement through shoulder-stands and head-stands.

Some skin conditions can flare up during exercise so certain precautions may be recommended such as exercising in a cool environment for rosacea sufferers (swimming could be a great option), using a moisturizer if you suffer from sweat related conditions, eczema, or psoriasis. Of course, sun screen is recommended by health professionals if you exercise in the sun which will help keep your skin youthful over the long term.

Recipe Corner: Green Gazpacho

If you’re looking for a quick and easy recipe chocked full of nutrition that will cool you off on these hot summer days, you’ve come to the right place:

SERVES 4

2 large cucumbers, peeled, quartered lengthwise and seeded

1 large green bell pepper, halved

6 leaves lettuce, coarsely chopped

2 scallions (white and light green parts), coarsely chopped

1/3 cup coarsely chopped fresh cilantro leaves

3 cups buttermilk, plus additional if needed

4-oz. can chopped mild green chilies, drained

3 Tbs. fresh lime juice

1 tsp. ground cumin

1/2 tsp. salt

1/4 tsp. freshly ground pepper

DIRECTIONS

Reserve about half of 1 cucumber and half of the bell pepper and finely dice. Set aside for garnish (or refrigerate if not serving soup right away).

Coarsely chop remaining cucumbers and bell pepper; transfer to food processor or blender. Add lettuce, scallions and cilantro and process until pureed with some texture remaining. Transfer to large serving container.

Stir in buttermilk, chilies, lime juice, cumin, salt and pepper, adding more buttermilk if needed to achieve a slightly thick consistency. Serve immediately or cover and chill until needed. Just before serving, sprinkle with reserved diced cucumber and bell pepper.

Per SERVING:

Calories	123
Protein	8g
Total Fat	2g
Saturated Fat	1g
Carbs	20g
Cholesterol	6mg
Sodium	469mg
Fiber	2g

Consider placing the gazpacho on the table with tortillas, salsa, beans, rice, and greek yogurt (in place of sour cream) for a build your own taco meal.

Calorie Corner: Greek Yogurt vs. Sour Cream for Mexican and Indian dishes

Nutritional Information per 1 cup	Nonfat, Greek Yogurt	Fat-free Sour Cream
Calories	130 cal	175 cal
Fat	0g	0g
Carbohydrates	9g	36g
Sugars	9g	1g
Protein	23g	7g

Other great substitution ideas for Greek Yogurt:

– On a turkey sandwich, spread lightly in place of Mayonaisse

– As a dip, Mix in a packet of good seasons italina herbs and spices into a plain greek yogurt, and serve with crunchy raw veggies

– In place of mayo on any of the deli type salads, such as tuna, egg, or even potato salad

– On a baked potato instead of sour cream – you wouldn’t even know the difference, but you’re nutrition quality will improve tremendously

That’s all for this month,

Enjoy!!

ILANA

JUNE 2023 Newsletter

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We are still living in unusual times, and we are all probably coming to terms with certain changes will be forever.

However, there will always be a reason to stay healthy and keep your immune system boosted, specially in these times. I hope to focus on some immune boosting tips and nutrients nd for those not yet feeling ready to venture out, to keep accountable on finding a schedule with meal planning to avoid emotional or boredom or stress eating, huh?

JUNE to IMMUNE

Start with what may seem obvious to some, but recheck, even if you are thinking “DOH” 😉

Healthy ways to strengthen your immune system

Don’t smoke.
Eat a diet high in fruits and vegetables.
Exercise regularly.
Maintain a healthy weight.
If you drink alcohol, drink only in moderation.
Get adequate sleep.
Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.

In summary: Consuming a balanced diet consisting of adequate protein, fiber, vitamins and minerals and avoiding immune destructive substances will help support your body’s immune system.

BEAT THE HEAT

Furthermore, The summer heat is just starting to set in. Many of us live for these warm, beautiful months, but you have to keep in mind several things to get the most out of your days and stay healthy!!

Let’s talk about the heat and what the risks are when you are lazing in the sun or exercising in the heat for too long.

Here are the symptoms of heat-related illnesses that you need to lookout for:

Heat cramp symptoms: Severe, sometimes disabling, cramps that typically begin suddenly in the hands, calves, or feet, and hard, tense muscles.

Heat exhaustion symptoms: Fatigue, nausea, headaches, excessive thirst, muscle aches and cramps, weakness, confusion or anxiety, drenching sweats, often accompanied by cold, clammy skin, and slowed or weakened heartbeat.

Heat exhaustion requires immediate attention but is not usually life-threatening.

Heat stroke symptoms: Nausea and vomiting, headache, dizziness or vertigo, fatigue, hot and flushed, dry skin, rapid heart rate, and decreased sweating, and increased body temperature (104
to 106 degrees).

Heat stroke can occur suddenly. If a person is experiencing symptoms of heat exhaustion or heat stroke, obtain medical attention immediately. Any delay could be fatal.

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SOCIAL DISTANCING SHOULD NOT PREVENT GRILLING (and hey, grilling can offer some delicious healthy alternatives:

♥ Choose a great marinade- the result will be a very tender and tasty meat dish! Use 1-2 cups of marinade for 1.5-2 pound of food

♥ For charcoal grilling, stack into a pyramid for lighting and make sure there is enough briquettes to cover area of all the food

♥ Carbon monoxide and carbon dioxide are given off during combustion, so never BBQ inside!

♥ When roasting or grilling with a BBQ pit closed, open a can of beer and place beer over hottest part of fire. The beer will boil and super saturate the air inside the pit with water vapor beer flavors and alcohol…..

AND perhaps add tomato and naturally-sweet BBQ sauce at the end of grilling

Lastly….Enjoy your feast outside and relax!

RECIPE OF THE SEASON

Hot” Grilled Trout

Ingredients:

1/4 cup lemon juice,

2 T margarine (melted),

2 T vegetable oil,

2 T chopped parsley,

2 T sesame seeds,

1 T Tabasco hot sauce,

1/2 tsp ground ginger,

1/2 tsp salt,

4 brook trout 1 pound each.

Instructions:

In dish, combine lemon juice, margarine, oil, parsley, sesame seeds, TABASCO sauce, ginger and salt; mix
well. Pierce skin of fish in several places with fork. Roll fish in juice mixture, coat inside and out. Cover. Refrigerate 30 minutes to 1 hour, turn occasionally. Remove fish from marinade; reserve marinade.

Place fish in hand-held hinged grill; brush fish with reserved marinade. Cook about 4 inch from hot coals 5 minutes. Turn; brush with marinade, cook 5 minutes longer. Fish is done when it flakes easily with fork. If desired, serve with additional TABASCO sauce.

TO ADD OR NOT TO ADD KETCHUP – MAY BE A QUESTION?

The difference between organic and nonorganic Tomatoes…

Organic ketchup delivers three times the cancer-fighting carotenoid, lycopene, as non-organic brands.

Lycopene has been shown to help protect against prostate, breast, pancreatic and intestinal cancers.

Purple, green and red varieties of ketchup all deliver similar amounts of lycopene (although dark red ketchup contained slightly more), but a major difference has been discovered between organic and non-organic brands:

organic ketchups far surpass non-organic brands. One organic brand delivered 183 micrograms of lycopene per gram of ketchup versus non-organic brands average 100 micrograms per gram. Sometimes it pays to go organic!

WISHING YOU ALL A HEALTHY AND SAFE SUMMER!!

MAY NEWSLETTER 2023

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For all you baseball fans, we would have been in a regular season if it were not for our current pandemic situation. Lets unite and make sure that future games count. Hopefully the previous newsletters have you transitioning into a good groove and that a new normal will find you safe and healthy. And like baseball will soon be, we hope you are in “full swing” into the You you want to accomplish. May May be a Healthy Month!

How to Keep Your Immune System Strong

In 2009, over 70% of Americans turned to nutraceuticals for help to boost the immune system. As believed by Nutritionists, the number 1 reason why people get ill is due to a poor diet.

Here are some immune boosting properties found In eating everyday foods:

Vitamin C (OJ – immune booster)
Probiotics (yogurt – healthy bacteria)
Mushrooms (selenium – antioxidant)
High fiber grains (antimicrobial capabilities)
Vit E (for antibodies)
Zinc (beef & beans – white blood cell production)
Garlic (antil-viral/bacterial/fungal)
Omega 3 fatty acids (fatty fish – reduce inflammation).

SMART SNACKING

When you’re hungry between meals, choose a high-fiber snack, such as a small handful of fiber-rich nuts or whole fruits, such as apples, oranges, plums, or bananas.

Healthy snacking is good for your body. It keeps your metabolism high and provides vitamins and minerals to keep you strong.

CRAVING SOMETHING SWEET?

When you go to the store, stock up on different fruits to keep your fruit bowl full.

10 Tips that $ave You Cash-o-la

Next time you plan on doing some grocery shopping, incorporate some of these ideas into your routine to help keep your money where it belongs….in your pockets!

1 . Make a Shopping list

Check Expiration Dates of Your Food
Pack Sack lunch (1-3/week)
Avoid shopping when hungry
Purchase Store Brands
Minimize purchase of convenience foods
Shop the Specials
Eliminate Impulse Buys
Maximize Your Coupons
Staple Food Stock-Up

Delectable Wraps

Tired of the same old lunches…try some of these refreshingly healthy wrap ideas:

Sliced turkey breast, avocado, tomato, mixed salad greens, mayonnaise, Dijon mustard

Shredded chicken, tomato, fresh basil, mayonnaise, lettuce

Tomato, sliced mozzarella, roasted peppers, pesto, arugula

Hummus, roasted vegetables (try peppers, onions, zucchini, and eggplant)

Grilled chicken, hot sauce, celery leaves, lettuce, blue cheese dressing

REMEMBER: Try to use natural mayonnaise made with Omega 3 fatty acids versus saturated or trans fats (read the label), and don’t overdo it on the low-nutrient dense condiments!

Eat Strong!

Ilana