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HEALTH FACTS

Truth versus Fiction

MAGNESIUM

What you need to know

When is the last time you thought about your magnesium level? Do you know how important this little mineral is? Let’s see...


  • Magnesium supports a healthy immune system 


  • Works with calcium and phosphorus to improve bone health


  • Helps with heart health by supporting a normal heartbeat and muscle function


Some ways your body might be telling you you’re low:


  1. Low energy

  2. Cramping in muscles 

  3. Frequent headaches

  4. Insomnia

  5. Irregular heartbeat

  6. Constipation

  7. Personality changes


Yes you can go out and buy the vitamin over the counter but there are plenty of magnesium rich foods:


  • Leafy greens

  • Whole wheat flour

  • Dark chocolate 

  • Legumes (black and kidney beans, chickpeas)

  • Nuts and seeds (especially almonds)

  • Tofu

  • Yogurt

  • Avocado 


And many many more...are you getting enough?

BUTTER VS. MARGARINE VS. GHEE

The facts

Which one is your go to choice? Butter options aren’t just for spreading on toast. We bake and cook with it ... put it in our coffee (yikes!).

There are a ton more options out there (especially for vegans) but I often get asked specifically about these three. So why are people saying these are good for your health?


Butter - In MODERATION... and I repeat in MODERATION...butter can have its benefits. It’s a dairy product with high saturated fat content. Studies are showing that this type actually helps with cardiovascular disease. It is high in CLA (Conjugated Linoleic Acid) which is a fatty acid that can help boost metabolism. 


Margarine - Also known as butter’s nemesis from the 90s. Made from vegetable oils this was made as an alternative to butter for those who don’t want the high fat content. I can’t believe it’s not butter is a popular brand that most have heard of. It is lower in fat and most do have the same taste as butter. Margarine is also touted as a popular choice for those with heart conditions. 


Ghee - This is becoming popular mainstream but of course this has been around forever. Used in South Asian cooking, ghee is made from melting butter or “clarifying” it and removing the milk solids. Ghee contains less dairy than butter which is good option for those looking to cut back or are sensitive to lactose. It still has a high saturated fat content that should be watched. 


So to recap, any option you choose depends on what your individual body needs. 

  • Is your stomach sensitive to dairy? Opt for margarine or ghee. 

  • Your living your best life health wise? It’s okay to stick to butter moderately. 


Please remember that everything always needs to be consumed in moderation. Saturated fat is still saturated fat no matter if it’s organic, GMO free, or made from golden cows. Enjoy a little on your toast, or to make cookies , maybe refrain from putting it in your coffee though.

What do you guys think? What’s your choice? Vegans what do you use?

HEART HEALTH

February Is American Heart Month

Nearly half of all adults in the United States have some type of cardiovascular disease, according to the American Heart Association. What qualifies as a cardiovascular disease? Coronary heart disease, heart failure, stroke or high blood pressure.

What can you do to protect your health?

  1. Eat a healthful diet of fruits, vegetables, whole grains, and lean proteins

  2. Limit your sodium intake (high sodium can induce hypertension or high blood pressure)

  3. Get moving...even breaking up into small intervals of 10 minutes/3 times a day is enough

  4. Check in with your doctor regularly. You know your body and if something feels "off" get it checked out and don't take no as answer

HEALTHY FATS

Food That’s Good for You

Healthy fats...Remember when the word fat was a dirty word? Now the script has completely flipped and every diet under the sun encourages fat - keto...paleo...all focus on protein and fat. 


Yes we need fat in our diet to make us feel fuller, maximize our metabolism, protect against heart disease, speed nutrients through our body, and improving fat-soluble vitamin uptake.


But what type of fat??? Burgers? Steak? Bacon? Not really. (Ok in moderation) Healthy fats aide our body and also help decrease cholesterol NOT raise it.

Here are some healthy fats to add in the diet:
1. Olive oil - Rich in cancer fighting and heart strengthening monounsaturated fats. 


2. Salmon - Heart healthy omega-3 fatty acids which reduce the risk of arrhythmia, decrease triglyceride levels, and slightly lower blood pressure.


3. Dark Chocolate - Contains the highest percentage of pure cocoa butter, a source of digestion slowing saturated fat called stearic acid. 


4. Greek Yogurt - Packed with protein, calcium, and probiotics. Just make sure to pick the plain or low sugar option. 


5. Flax and chia seeds - Contains omega-3 fatty acids which help with heart health. 


6. Nut butter - Nuts in general are healthy but nut butters are great for snacks. Avoid the reduced fat versions which replace fat with sugar, salt, and fillers.


7. Avocado - Healthy monounsaturated fats that help you feel fuller and also are packed with protein and fiber. 


8. Eggs - Eggs do not cause high cholesterol...I repeat...eggs do not cause high cholesterol! The fat in yolks is mostly monounsaturated, which helps to reduce LDL (“bad” cholesterol).

PROBIOTICS

What are probiotics?

Probiotics are “good” live bacteria and yeasts that aid your digestive system and keep your gut healthy.

We all have bacteria in our body. The good kind that helps with digestion! Sometimes you lose "good" bacteria in your body, (taking antibiotics, GI problems) and probiotics can help replace them.

There are NATURAL probiotic foods, so no need to reach for the pills first! Fermented foods retain some of their live cultures (make sure they are labelled as foods with probiotics).

Some popular options are: 
1. Yogurt - Contains lactobacillus and bifidobacterium ... both are good bacteria. Always look for no sugar added options. 


2. Kimchi - Popular Korean dish made from fermented cabbage and spices. 


3. Kombucha - Fermented tea...Pay attention to the sugar content of many versions and be mindful of the slight alcohol content. 


4. Sauerkraut - Another version of fermented cabbage, and contains lactic acid. 


5. Honorable mentions - kefir, sour pickles, sourdough bread.


Remember that probiotics are not cures and only help aid with digestive health