Underestimated MAGNESIUM

Magnesium is a crucial Nutrient Supporting more than 300 Function in your body! 

This magical mineral is needed almost the same as air and water for healthy living

Magnesium is found in all bodily tissues, but mainly in the bones, muscles and brain. Only 1 percent of magnesium is in your bloodstream, so often many people may be magnesium deficient and it would not even be discovered by a common blood test. 

People suffer from even one of following health conditions can have magnesium deficiency:

  • Heart disease, abnormal heart rhythms, a fib, tachycardia, arterial calcification, coronary spasms, heart palpitations
  • Loss of appetite
  • Frequent migraines
  • Muscle cramps
  • Poor sleep, insomnia
  • High blood pressure
  • Depression, anxiety, mood disorders, panic attacks
  • Unexplained fattique and weakness
  • Alcoholism
  • Type 2 diabetes, Blood sugar imbalances, insulin resistance
  • Chocolate cravings
  • Sugar craving
  • Low vitamin D status
  • Irritable bowel syndrome, ulcerative colitis, celiac disease
  • Sensitivity to loud noises
  • Weak bones, osteoporosis
  • Constipation
  • Kidney stones, heel spurs, bone spurs, tissue calcification
  • Irritability, restlessness
  • dizziness
  • Difficulty concentrating, lost of memory, behavioral problems, ADHD, OCD, learning difficulties
  • Unpleasant body odour

All of the body’s organs require magnesium to function properly. Magnesium is the most important mineral in the body. Even more important than calcium, potassium or sodium and regulates all three of them. Enough of this mineral can help prevent or treat chronic diseases, including Alzheimer’s disease, type 2 diabetes, cardiovascular disease, and migraine.

Magnesium is a powerful anti-stress, anti-anxiety and relaxation mineral. It is necessary for heart health, brain function, hormone production, muscle activity, blood sugar stabilization, strong and healthy bone formation, blood pressure regulation, metabolism of protein, carbs and fats, and many other functions for optimal health. Magnesium improves the thyroid function, lowers blood sugar level, supports estrogen detoxification of harmful estrogen metabolites, lowers adrenalin and cortisol also supports testosterone production and increases serotonin.

SourcePer servingPercentage of daily value
Almonds (1 ounces or oz)80 mg20%
Spinach (half a cup)78 mg20%
Roasted cashews (1 oz)74 mg19%
Oil roasted peanuts (one-quarter cup)63 mg16%
Soy milk (1 cup)61 mg15%
Cooked black beans (half a cup)60 mg15%
Cooked edamame beans (half a cup)50 mg13%
Peanut butter (2 tablespoons)49 mg12%
Whole wheat bread (2 slices)46 mg12%
Avocado (1 cup)44 mg11%
Potato with skin (3.5 oz)43 mg11%
Cooked brown rice (half a cup)42 mg11%
Low fat yogurt (8 oz)42 mg11%
Fortified breakfast cereals40 mg10%
Oatmeal, instant, 1 packet36 mg9%
Canned kidney beans (half a cup)35 mg9%
Banana (1 medium)32 mg8%
https://www.medicalnewstoday.com/articles/286839#sources

References

Transdermal-Magnesium-Therapy-Dr-Sircus

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

https://www.medicalnewstoday.com/articles/286839#sources

Red Bean Brownie

These red bean brownies are mind-blowing and taste AMAZING. They’re made with red beans instead of flour. It could sound weird, but trust me, they’re SO GOOD and you can’t notice the bean flavor at all.

  • without wheat flour and dairy products
  • simple and quick bake
  • with real cocoa

Preparation time: 20 minutes
Baking time: 40 minutes
Topping preparation time: 10 minutes
Servings: 24 x 24 cm form – 900 g

Diet: gluten-free, vegetarian

Ingredients for the brownie
2 cans of red kidney beans – 500 g
3 large or 4 small eggs
6 tablespoons of raw cocoa or carob powder- about 40 g (regular cacao will work too)
about 1/3 cup oil – 90 g
about 1/3 cup of ksylitol – 80 g (standard sugar is ok if you are using it)
1 medium banana
1 teaspoon baking soda

Ingredients for vegan topping
4 tablespoons of coconut oil – 40 g
3 tablespoons of raw cacao or carob powder – about 20 g
2 tbsp vanilla sugar or vanilla extract
8 tablespoons of water

Preparation –

Ben cake
To get 500 grams of canned red beans, you need two cans of 420 ml beans. After draining and rinsing the beans completely, you will receive about 250 grams of beans from one can on the strainer.

Peel one medium-sized banana. After peeling, you should get about 130 grams of banana. Cut the banana into smaller pieces and place in a bowl with beans. Pour about 1/3 cup (90g) of oil.

Blend it together for a few minutes to make a smooth cream. You can use a shaker or a hand blender. Try to mix the whole beans very carefully.

At this point you can ddd 40 grams – about 6 flat spoons of real cocoa powder, then a teaspoon of baking soda and a pinch of salt. Mix everything thoroughly with a spatula or spoon.

Then beat the egg and ksylitol (sugar) with a mixer at high speed for several minutes. Ksylitol (sugar) should completely dissolve in the eggs. At the end of whipping a fluffy and light mass should be formed.

Tip: If you prefer sweeter cakes, give some more ksylitol or sugar.

To the bowl with whipped eggs add the bean cream with cocoa. Mix everything gently with a spatula to combine the ingredients into a smoth mass.

or

For very quick version just add all the ingredients to a food processor or a powerful blender and blend until smooth 😉 .

Before pouring the dough to the baking tray, line the bottom with baking paper and smear the sides with oil.

  • Preheated oven to 180 degrees.
  • Set the baking option up / down.
  • Place the bean brownies on the middle shelf in the oven.
  • Bake the cake for about 35 – 45 minutes.
  • After about 30 minutes, check if the dough is already baked. Carefully open the oven door and stick a wooden skewer stick into the dough. If after removing the stick it is “dry”, it means that the bean cake is already baked. To make the moist brownie, bake them about 5 minutes shorter.

Tip: Don’t bake the brownies too long to avoid unnecessarily drying the dough in the oven. The longer the cake is baked, the less moist the baking.

Vegan topping.

In a saucepan, put: 4 tablespoons of coconut oil, 3 tablespoons of cocoa, 2 tablespoons of any sugar ( vanilla sugar) and pour in eight tablespoons of water. Heat saucepan just enough to dissolve the oil and combine all the ingredients together into cream. Use small kitchen whisk to mix everything. Do not let it boil, just 2-3 minutes on low heat should be enough.

Tip: Instead of coconut oil, you can use butter(40g-4 spoons).

On the still warm brownie pour hot chocolate topping and smear it evenly.

Introduction to fermentation.

Photo by ELEVATE on Pexels.com

Fermentation is possibly the oldest method of preserving food. It not only makes food available for future use but makes it more digestible and flavourful. According to the International Scientific Association of Probiotics and Prebiotics, fermented food is so fantastic that it should be recommended to include it in our national diet, just like vegetables and fruits.

What is Fermentation?
Fermentation is the controlled decay of material using special bacteria which results in a more desirable product. Technically, fermentation is the biochemical conversion of sugars, starches, or carbohydrates, into alcohol, and organic acids, by bacteria and enzymes.

Types of Fermenting :

Alcohol – Wine, Beer

Acetic – Vinegar, Kombucha

Lactic Acid – Sauerkraut, Yogurt, kimchi

Lacto-fermentation also called lactic acid fermentation. The lactobacillus (beneficial bacteria) converts the foods starch and sugars into lactic acid bacteria (LAB). 

Lactobacillus is naturally found in the environment, like in the soil, on the surface of plants, fruits and veggies. LAB help us digest the food we eat and in our gut it eats the sugar turning it into lactic acid. The same process occurs when naturally fermenting foods.

 When fermenting most fruits and veggies it is important to add salt. This encourages the beneficial bacterial reactions, lowers the pH, and prevents growth of harmful bacteria. 

Benefits of Fermentation:

  • Suppresses Helicobacter pylori
  • Reduces symptoms of lactose intolerance
  • Helps treat Hepatic Disease
  • It’s a Probiotic
  • Make food more nutrient
  • Suport Detoxification
  • Prevent disease
  • Fight obesity
  • Absorbs food Better
  • Can reverse Allergies
  • can treat anxiety and depression.

https://www.ncbi.nlm.nih.gov/pubmed/27998788 https://www.ncbi.nlm.nih.gov/pubmed/31771117 https://www.ncbi.nlm.nih.gov/pubmed/32024037 https://www.ncbi.nlm.nih.gov/pubmed/24799248

Patrycja’s Ikigai

The Japanese word IKIGAI roughly means “the thing that you live for” or “the reason for which you get up in the morning.”

IKIGAI = what you love, what you care about, what the world needs and what you can get paid for.

I am a mother of two, certified naturopath, passionate about healthy food, balance lifestyle. I love travel, chatting and listening to interesting people.