Magnesium is probably one of most magical minerals out there. Before really taking a hold of my diet and supplementation I had no idea I needed magnesium, and that most of our systems benefit from it*. 

*always talk to your doctor before starting any new supplement or regiment.

I'm at the point to where when I don't take it, I notice. I notice in so many ways. I notice in my muscles, in my energy levels, in my regularity (ahem, sorry but it's a miracle worker when your tummy just doesn't want to do it's thing), and in my overall nervous system.

Like I said, miracle mineral. 

I've comprised a list of just some of the benefits from taking magnesium. And again, speak to you doctor or naturopath because there are many different kinds. I use one that is from my doctors office that is a blend of magnesium and Vitamin C and doesn't contain any preservatives or allergens. 

Aside from supplementation, I've listed above in my graphic, some of the natural sources of magnesium to regularly include in your diet. These sources include:

• Almonds
  
• Bananas
  
• Avocado
  
• Salmon
  
• Cashews
  
• Leafy Greens
  

The top ten benefits of maintaining adequate magnesium levels include:

• Better Sleep
  
• Lower Inflammation In The Body
  
• Ease Of Menstrual Cramps
  
• More Energy
  
• A More Relaxed Nervous System and Less Anxiety
  
• Less Irritability
  
• Improved IBS Symptoms
  
• Improved Reflux Symptoms
  
• Less Headaches
  
• Improved Symptoms in children with ADD and Autism
  

I personally see improved regularity, less heart palpitations and more relaxed overall, giving me better, more sound sleep.

Women in their 20's and 30's generally need about 300 mg. a day. More if pregnant. While men need around 400 mg. But up to 1,000 if you are deficient (I was severely deficient and had to take quite a bit for a while.) Again, before starting a supplement, please speak with your doctor. Though magnesium is safe in natural food sources, over dosing can cause problems and drug interactions may occur.

Interactions. Magnesium supplements may not be safe for people who take diuretics, heart medicines, or antibiotics. Check with your health care provider if you are taking any medicine before taking magnesium.
Risks. People with diabetes, intestinal disease, heart disease or kidney disease should not take magnesium before speaking with their health care provider.
Overdose. Signs of a magnesium overdose can include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal. - Interactions, Risks & Overdose Information Courtesy of WebMD.


Have you taken magnesium? What's been your greatest benefit?

Spring is upon us, and if you're like me, someone who loves to walk & run in the great outdoors, this time of year can rain on our parades. In the form of pollen, and dust, and sometimes, even literal rain. 

Since cleaning up my diet, my seasonal allergies are definitely much, much better, but there are days when the pollen is so high that jogging outside gets my eyes watering & itching and invites the sneezing & sinus pressure. That's why it's good to have indoor workouts in your back pocket so that you don't miss out on your fitness, and can still get your heart rate going and the calories burning. 

This thirty minute treadmill workout is a good easy to moderate workout for walking and light jogging, maxing out at 6 or 7 miles per hour. It's one of the treadmill workouts I started with when I was training to work in more cardio.

The elliptical has to be my favorite form of cardio. With past knee injuries and a pelvic floor disorder it is a comfortable and low-impact way for me to get in a good workout. I love to mix it up and try different variations of 30,60 and 90 minute workouts. Below is a challenging, but rewarding, 20 minute workout that is sure to make you sweat and burn calories. 

*Drumroll*

These are so cute and I wanted to unveil them early before they start popping up all over my recipe pages. Moving forward, to make it easier when perusing the recipes you will be able to use the following icons to help you better find the foods that are right for your diet & your sensitivities. The symbol indicates that the recipe is FREE OF these items. Know that I never use corn, gluten, dairy, peanuts or shellfish in any of my recipes, but they will still be marked as such with the following icons for easy viewing.