magnesium

September 23, 2017

Deficiency in this one mineral can lead to:

  • interrupted sleep
  • hormone imbalance
  • a deficiency in other minerals, like potassium and calcium
  • osteoporosis
  • low energy
  • toxicity in the cells
  • arteries eventually becoming “calcified”
  • muscle spasms (restless legs)
  • anxiety & depression
  • high blood pressure
  • brain fog

Have you figured it out?

It’s magnesium. It’s responsible for over 350 necessary reactions in your body.

It is estimated that at least 80% of the population (possibly more like 95+%). Why are we all so deficient in it? There are several factors that are attributed to the overwhelming magnesium deficiency.

These include:

  • a diet with too much calcium and too little magnesium
  • decreased magnesium levels in the soil, which lead to less in our food
  • fluoride use in tap water inhibits utilization of magnesium within the body
  • high consumption of sugar and caffeine
  • excess stress

Normally Energy Fitness suggests a supplement in the form of a capsule, powder or pill such as Mag Glycinate from Metagenics (highly absorbable magnesium) $25.95+tax (120 tablets) or $46.95+tax (240 tablets) Free shipping on all orders over $49, 20% off first orders and 10% off recurring orders. 

Keep in mind you may be or know someone with a high fiber diet or a sensitive stomach that can’t handle taking this supplement via the digestive everyday as it can relax the bowel system to much. An alternate method to get this mineral into our bodies throgh our largest organ (our skin,transdermally/topically). Magnesium is surprisingly well-absorbed through the skin and has a high bio-availability since it bypasses the digestive system and the kidneys. (This is also why Epsom salt baths are so good for sore muscles!)

Topical Magnesium Oil Spray Suggested Use:  Spray 2-5 times onto the skin and massage the area. It may feel slightly oily immediately after application, but it is not actually an oil and will absorb quickly. In some instances, a white residue may form around the application areas; this is just leftover salt that can be wiped off. (I highly recommend not spraying on areas that were recently shaved or waxed as it may sting a little).

We have a few bottles in stock at Energy Fitness in our small pro-shop in a convenient spray bottle if you don’t have time or desire to make your own Magnesium Spray recipe listed below. They are $11 for an 8oz spray bottle.

You can even make your own topical spray! Check out the recipe below from Wellness Mama.

Magnesium Oil Spray Ingredients

  • 1/2 cup Magnesium Chloride Flakes
  • 1/2 cup distilled water
  • A glass bowl or glass measuring cup
  • A glass spray bottle

Magnesium Oil Spray Instructions

  1. Boil the distilled water. It is important to use distilled to extend the shelf life of the mixture.
  2. Place the magnesium chloride flakes in the glass bowl or measuring cup and the pour the boiling water over it.
  3. Stir well until completely dissolved. Let cool completely and store in the spray bottle. Can be stored at room temperature for at least six months. I keep in my bathroom to use daily.

Looking to add this mineral with good nutrition? Here are the Top 10 Magnesium Rich Foods.

  • #1 Spinach 1 c: 157 mg (40% DV)
  • #2 Chard 1 c: 154 mg (38% DV)
  • #3 Pumpkin seeds 1/8 c: 92 mg (23% DV)
  • #4 Yogurt or Kefir 1 c: 50 mg (13% DV)
  • #5 Almonds 1 oz: 80 mg (20% DV)
  • #6 Black Beans ½ c: 60 mg (15% DV)
  • #7 Avocado 1 medium: 58 mg (15% DV)
  • #8 Figs ½ c: 50 mg (13% DV)

Send us questions or comments on this post or suggest a topic you want to know more information about to energymemphis@gmail.com.

Not a client yet and live in the Memphis area? Click here for a FREE Consult (value $87) or call 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

 


February 23, 2016

Do you go at least twice per day?  During some of our personal training or nutrition coaching sessions at Energy Fitness in Downtown Memphis clients reference wishing their stomachs were flatter.  As we inquire about their nutrition habits we discover low fiber diets and the fact that aren’t eliminating at minimum twice per day. Did you know that you can have as much as 7-10 pounds of feces backed up in your body? We often tell clients that frequent monitoring of urine and stool can be an indicator of current dietary health.

Remember to honor your body’s urge to go. By holding it in, you are becoming internally toxic and you can feel symptoms such as discomfort, cloudy thinking, nausea, and fatigue.

Check out the Bristol Poop Chart  below and see where you fall on the scale.  Educate yourself on what is medically normal so you can adjust your diet, fluids, salt, minerals (such as magnesium glycinate) as needed.

cartoon stool chart

Here’s some science for you.

Magnesium:

  • Is an important factor in muscle relaxation and heart health
  • Allows nerves to send messages in the brain and nervous system
  • Aids and regulates the body’s use of calcium and other minerals
  • Assists in bone and teeth formation
  • Regulates the metabolism of nutrients such as protein, nucleic acids, fats and carbohydrates
  • Regulates cholesterol production and helps modulate insulin sensitivity
  • Assists in energy production, DNA transcription and protein synthesis
  • Maintains the structural health of cell membranes throughout the body

Magnesium’s effect on the body can be as intense as that of many prescription drugs, because magnesium functions as a regulator of electrolyte balance, metabolism, and other biochemical reactions.

Unlike prescription drugs, however, magnesium is recognized as an essential component of the body, not a foreign element. When supplied sufficiently, magnesium is actually conserved by the body for future use. Medications, on the other hand, tend to treat only one symptom or disease, and are flushed out of the body as toxins, thus taxing the liver and the body’s detoxification systems.

Healthy magnesium levels have been linked to lowered blood pressure, reduced incidence of type II diabetes, emergency migraine treatment, reduced symptoms of asthma, and improved memory. Please note that if you are deficient in a mineral, it can take up to two weeks to reach healthy levels.

Magnesium’s benefits can include reduced symptoms from conditions such as chronic pain, fatigue and insomnia. Magnesium may also provide protection from a number of chronic diseases, especially those associated with aging and stress.

Magnesium is also a healthy part of bone and a necessary element in healthy calcium regulation. Increased magnesium has been linked to reduced bone loss in older adults.

Here’s my favorite go-to and recommended magnesium supplement. Click here to order from Energy Fitness Metagenics Online Store for a bottle of Mag Glycinate starting at $29.95 for bottle of 120 tablets.  FYI.. taken with Zinc at bedtime may improve sleep or lesson restless legs syndrome.

metagenics mag glycinate

Here’s the product description: Mag Glycinate features a magnesium amino acid chelate (bis-glycinate) designed to enhance absorption and intestinal tolerance. Unlike other formulations, the magnesium in Mag Glycinate is designed to*: • Be absorbed via a mechanism similar to that used by amino acids and unlike typical mineral ion absorption. • Not be dependent on stomach acidity for absorption. • Improve bowel tolerance of magnesium. Magnesium is an essential mineral that acts as a cofactor in many metabolic processes. Magnesium also supports muscle relaxation and nervous system health.

Not a client? Live in town and interested in our personal training or nutrition coaching? Click here for a FREE Consult (value $87) or give us a call at 901-466-6242

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.

Energy Fitness, 552 South Main Street, Memphis, TN 38103

 

 


May 20, 2015

Do you know that taken near bedtime supplementation of the minerals magnesium and zinc taken together has been proven to improve sleep?  Remember that depending on how “low” your tank is for certain vitamins or minerals if can take about 2 weeks for your tank to become filled or you start feeling the effects or benefits of supplements.

sleep problem image with clock You don’t have to settle for “not sleeping’ well!

This short blog post will tell you about some benefits of magnesium and zinc, where to get, and some small changes you can make to your bedtime ritual to increase your snooze quantity and quality.

Magnesium is known for the following:

  • Supports muscle relaxation and nervous system health.
  • May help to prevent nocturnal leg muscle cramps. (great for people with restless leg syndrome)
  • Unlike other formulations, magnesium bis-glycinate is absorbed via a mechanism similar to that used by amino acids; it is not dependent on stomach acid for absorption.

Zinc is especially important for immune support and tissue synthesis. In addition, zinc is a component of numerous enzymes in the body related to energy metabolism, bone mineralization, and protein synthesis—and plays a role in male reproductive health.

  • Promotes healthy immune function.
  • Supports white blood cell and natural cell killer cell production.
  • Supports enzymatic activity associated with energy metabolism and tissue synthesis.
  • Designed for enhanced zinc absorption utilizing proprietary, patented amino acids.

Many of you know how much Energy Fitness loves Metagenics and how their products are supported by research and tested for quality.  I take several supplements they offer to increase sports performance, decrease body fat, and for my overall immune health.

Here are two links to products from Metagenics, visit here:  Mag Glycinate (highly absorbable magnesium) $25.75+tax (30 day supply) and Zinc (highly absorbable) $12.95+tax  for 30-60 day supply. Free shipping  on all orders and 20% off first orders, 10% off recurring orders.

Some of you like herbal formulas for sleep and may need an extra boost after a highly stressful day or event to help get you to sleep without taking something that will leave you groggy or will be addictive.  In that case MyoCalm P.M. is a formula that has magnesium along with a synergistic blend of other bioavailable minerals.  Visit here: MyoCalm P.M. (nighttime muscle relaxation formula) $14.25+tax for about a month supply.

metagenics mag glycinatemetagenics zinc metagenics myocalm pm
So here is where you can use nutrition to better your health by consuming the Top 10 Magnesium Rich Foods.

  • #1 Spinach 1 c: 157 mg (40% DV)
  • #2 Chard 1 c: 154 mg (38% DV)
  • #3 Pumpkin seeds 1/8 c: 92 mg (23% DV)
  • #4 Yogurt or Kefir 1 c: 50 mg (13% DV)
  • #5 Almonds 1 oz: 80 mg (20% DV)
  • #6 Black Beans ½ c: 60 mg (15% DV)
  • #7 Avocado 1 medium: 58 mg (15% DV)
  • #8 Figs ½ c: 50 mg (13% DV)

The top 10 Zinc Rich foods are not in my opinion as tasty as the magnesium rich foods but to each their own: Oysters, liver, lamb, and cheese are high cholesterol foods which should be eaten in moderate amounts and avoided by people at risk of heart disease or stroke. Sesame Seeds, Pumpkin Seeds, Squash Seeds, and Peanuts are high calorie foods and should be eaten in moderate amounts by people with a high body mass index.

Now here are some helpful tips and tricks that may help you get more restful sleep and keep your hormones in balance.  Many of you already know that going to bed at the same time each night and having a routine to wind down is important to inducing a relaxing response for improved sleep.

Do you know that looking at electronics 2 hours before bedtime causes your brain to be stimulated and release dopamine (the feel good chemical)?  Blue light in electronics is stimulating and can be blocked if you feel silly enough to wear amber colored glasses while using.  Strength training within 2 hours of bedtime can help induce relaxing mode but not cardio exercise.  Having the lights low is helpful. Avoiding caffeine 5-6 hours before bed as well as stopping consumption of food 2 hours before bed may improve sleep. If you get up in the middle of the night avoid turning on the light as this white light can stimulate the wakening cycle; however red light does not affect this so consider changing your night lights and clocks to red. A warm bath 2 hours before bedtime may be helpful for improving sleep as the body will start cool down mode.

Not a client? Live in town and interested in our personal training or nutrition coaching? Click here for a FREE Consult (value $87) or give us a call at 901-466-6242

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.

Energy Fitness, 552 South Main Street, Memphis, TN 38103