Health Archives | BioThrive Health

Magnesium the Miracle Mineral

Posted on October 8, 2014 by FxMedSupport_Admin

When I worked in traditional medicine we used magnesium in the emergency room to stop pre-term labor or to relax a heart that had a life threatening irregular beat. In my clinic now I use magnesium for its powerful effects on blood sugar levels, to lower blood pressure, to build bone, to treat pain and as a wonderful relaxation mineral for anxiety. Any part of the body that is tight or cramped, magnesium will relax. I also prescribe magnesium for fatigue as it literally is involved in the creation of energy in the body.

The bad news is that most of us are deficient in this important nutrient. Magnesium is one of the most depleted minerals in our soil so the foods of today have much less than in our grandmother’s day. Studies have shown that 30% of the population has significant magnesium deficiency. Since Magnesium is difficult to measure in the blood it is likely even higher than that.

Here I will share with you symptoms associated with magnesium deficiency and five ways to increase your levels and optimize your health.

A magnesium deficiency is likely if you have:

Muscle cramps or twitches
Anxiety
Palpitations
Constipation
Headaches
Fibromyalgia
Chronic fatigue
Diabetes
Osteoporosis
High blood pressure
If you take diuretic for high blood pressure
If you take medication that block acid for Acid Reflux
PMS/Menstrual cramps

The wonderful news is that magnesium levels are easy to restore and there are no serious side effects

Here are five ways to maximize your magnesium

Increase your consumption of magnesium rich foods.

Most dietary magnesium comes from vegetables, such as dark green, leafy vegetables. Other foods that are good sources of magnesium:

Fruits or vegetables (such as bananas, dried apricots, and avocados)
Nuts (such as almonds and cashews)
Peas and beans (legumes), seeds
Soy products (such as soy flour and tofu)
Whole grains (such as brown rice and millet)

Cut the cola.

Most dark colored sodas contain phosphates. Phosphates find magnesium in your digestive tract and bind it making it unavailable to your body. So even if you eat a wonderful meal rich in magnesium, if you wash it down with a cola your body will never receive the magnesium.

Slash stress

The hormones released when we are under stress have been shown to decrease magnesium. Even mild stress such as driving in traffic, getting through a day of emails, meetings or home management with children is enough to decrease our magnesium.

Take a Supplement

The most absorbable forms of oral magnesium are citrate, glycinate taurate and aspartate. The side effect of too much magnesium is diarrhea.

Soak in Magnesium

My very favorite way to get magnesium into the body is topically. Epsom salts are Magnesium sulphate and are wonderful as a bath or foot soak in the evenings. Topical magnesium has been shown to be extremely absorbable. I spray Magnesium Infusion™ onto my husband’s feet at night as a way to connect and ensure that he has his magnesium for the day. I use the same spray myself when I come out of the shower.

All of us can benefit from this miracle mineral and relax into all it has to offer us.

Tell me if you any questions and please share. Health is contagious – pass it around!

Keeping Your Liver Healthy with Daily Detox Habits

Posted on August 13, 2014 by FxMedSupport_Admin

This week I am offering up some daily detox recommendations to keep your liver functioning at it’s best. By incorporating these recommendations into your daily life, you are creating an amazing filtration system long term!

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Have a cup of tea when you wake in the morning. Green tea or herbal tea can be substituted, but detox tea is a much better option. Look for ones with one or more of the following ingredients: licorice root, cinnamon, juniper berry, dandelion, burdock. I have sampled literally hundreds of detox teas to find ones that have medicinal qualities but don’t taste like dirt, you can find my favorite here.

Eat protein for breakfast. Eggs are a great source of high quality protein, sautee them up with some fresh veggies for a protein packed breakfast.

Snack smart. Twice daily, enjoy low-glycemic vegetables or fruit such as berries, avocado, broccoli or cauliflower. Eating low GI fruits and veggies will ensure even energy, and blood sugar levels throughout the day.

Pack lunch. Skip the store bought sandwich that is likely loaded with preservatives and sauces, and instead prepare a healthy lunch consisting of lean protein with more veggies.

Plan dinner. Always choose a high quality protein and a few green veggies for your evening meal. Limit sugary sauces and marinades. If you are craving something sweet, enjoy a piece of fruit.

Drink Juice. Enjoying fresh organic vegetable juices or green smoothies will bathe your liver cells in nutrients. Another option is to use the juices for your mid-morning or afternoon snack.

What Are Micronutrients and Why Are They So Important?

Posted on August 6, 2014 by FxMedSupport_Admin

Did you know that what we eat literally becomes the parts of our body that we depend upon? Most people do not. Food is fuel but it is also information.

Our diet in North America has become more focused on the speed in which it is ready to eat than the nutritional content it has. When Rachel Ray was asked the inspiration behind creating the 30 minute meals she responded that 30 minutes was the amount of time people were will to wait for a pizza to be delivered!

I want to show you why our foods are so important and what to focus on. There are many diet plans out there that tell you exactly what to eat. I don’t want you to diet. I want you to have an amazing relationship with food. I want you to enjoy the food you eat, have it taste great and I want you to know how to prepare it easily. I want you to feed your cells and your satisfaction by knowing and eating real food.

One of the most important things for you to understand about nutrition is the importance of micronutrients. The foods we eat are either micronutrients or macronutrients. Micronutrients are essential in small amounts for healthy bodies such as vitamins, minerals, antioxidants and phytochemicals. The great news is that food like fruits and vegetables are full of micronutrients!

While micronutrients are the literally the ingredients of every cell in our body that make up our organs and structures, macronutrients provide the energy to do the work of building and living. We need macronutrients for normal growth and development. The three main parts of macronutrients are proteins, carbs and fats. Protein is what provides us with the building blocks needed to sustain life. Carbohydrates are what our body needs for an on demand energy source. Fats are what supply our bodies with stored energy for use later on.

Micronutrients exist in many foods but I want to bring your attention to plant based micronutrients as the powerhouse of these vital substances. A whole food plant-based diet is ideal nutrition:

Low in saturated fat and cholesterol by minimizing animal product consumption
Moderate in whole grains, nuts, and seeds
High in vegetables, fruits, and beans

What you need to know about adrenal fatigue

Posted on July 30, 2014 by FxMedSupport_Admin

Tired? Grumpy? Depressed? Gaining weight? Stressed? If you answered yes to one or more of these questions, you may be battling adrenal fatigue.

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Adrenal fatigue is a non-specific collection of symptoms that affects multiple body systems and is caused by chronic stress.

Adrenal glands are two pyramidal shaped glands, about the size of a walnut, that sit on top of each kidney. They release hormones that are involved in blood pressure regulation, electrolyte balance, blood sugar usage, and the stress response. A small amount of estrogen and testosterone is also made here. Stress puts these organs into overdrive but over time their function becomes diminished causing a whole cascade of negative effects.

When it comes to adrenal fatigue, the greatest impact is on cortisol. Cortisol is a hormone that is released during times of stress and increases blood sugar to be used as quick energy, which is necessary for the “fight or flight” response. Cortisol is also involved in the sleep cycle. Cortisol is typically at its highest level between 6 and 8 a.m. and at its lowest level between 10 p.m. and 12 a.m. When cortisol levels are out of balance, as seen in adrenal fatigue, sleep cycles are greatly disturbed. Waking up in the middle of night is common and further adds to fatigue.

Luckily, adrenal fatigue is easy to detect, yet many doctors do not test for it. A salivary cortisol test is the single best way to detect adrenal fatigue. It requires four samples of saliva to be collected throughout the day. The advantage of this test is that it allows for a very accurate picture of how your adrenal glands are functioning throughout the day.

Treatment for adrenal fatigue is much more complex and requires an individualized approach. Diet, exercise, sleep, and stress management are the four pillars of health, and the treatment of adrenal fatigue often requires addressing one or all of these areas. Being tested for adrenal fatigue and sitting down with your doctor to develop a program specific to you is your best weapon for battling this condition. Say goodbye to adrenal fatigue and have your adrenals tested today.

Sugar is damaging to our health

Posted on July 23, 2014 by FxMedSupport_Admin

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Did you know that Alzheimer’s has been called diabetes type 3?

Limit the amount of sugar and foods that turn quickly and easily into sugar like pasta, bread and rice. Sugar can appear in lost of places; here are a few to begin to look, in order to limit your intake:

Drink powders, soft drinks and other sweetened beverages
Flavored yogurts
Dried fruits
Spreads and jams
Bagels
Condiments such as BBQ sauce and ketchup
Sweet treats such as cookies, cakes, and ice cream

Sugar is a treat and make sure that you are fully present when you enjoy these things. So many times we are eating while doing another tasks that we rarely even remember the texture or the taste. Savor your treats and if you are eating sugar every day, it is no longer a treat!

Success is much greater when we replace rather than remove, here are some suggestions for replacement of the above sugar-laden snacks:

Fruit infused or sparkling water
Plain yogurts with fresh fruit
Fresh whole fruits
Homemade spreads, jams and condiments

What Vitamins Should You Take?

Posted on July 9, 2014 by FxMedSupport_Admin

The standard American diet (SAD) does not provide the vitamins and minerals required for a healthy life. Who eats more than five servings of fruits and vegetables in a day? Vitamins are like an insurance policy. If you can’t eat a balanced diet, a good multivitamin is helpful.

Anybody who lives at 35 degrees latitude or above should also take Vitamin D. The angle of the sun is such that you aren’t going to make any Vitamin D from October to April. Also, because some of our fish is contaminated with mercury it’s difficult to get enough omega 3 fatty acids, which are anti inflammatory, just from eating fish. A good mercury free fish or krill oil is beneficial.

Even though vitamins can fill in gaps, they really should not be used as our regular source of nutritional micronutrients solely. We used to think vitamins and minerals could cover all our bases and provide all the benefits missing in our diet. However, vitamins do not contain a crucial element in plants called phytonutrients. Phytonutrients protect us against disease. They’re thought to be present in higher amounts in foods untouched by pesticide and grown locally vs. picked when they’re green so they can make the trip from Chile and sit on the shelf for two weeks. Eating organic and eating locally isn’t just trendy, it’s scientifically better for you.

Not all vitamin supplements are created equal either. They’re not monitored by the FDA because they aren’t foods and aren’t drugs. A vitamin labeled 250 mg of vitamin C might or might not have 250 mg. It could have 5 mg. And it’s perfectly legal.

Look for the label USP or GMP to indicate that the supplement company has kept themselves to higher standards. That way you know what you are paying for!

How To Increase Testosterone Naturally

Posted on July 2, 2014 by FxMedSupport_Admin

Because metabolism slows as you age, it becomes harder to burn calories and maintain healthy weight. Your fat/muscle ratio also changes, increasing the percentage of body fat (even if you look thin). For example, I am a “skinny fat person.” I have a higher percentage of body fat than I did years ago although I am the same weight. A healthy testosterone level gives you the ability to make muscle and creates the ideal muscle/fat ratio and a lean body. Without adequate testosterone, your triceps curls at the gym will never get rid of “waddle arm.” More muscle also helps you lose weight and look healthier, because it burns calories—even when you’re at rest. It’s easier to walk and to climb stairs without huffing and puffing, too. Optimal testosterone levels in men and women are associated with increased energy.

There are many ways to increase testosterone naturally, here are a few of my recommendations:

Diet
Sugar and processed foods can all negatively impact testosterone levels. Limiting sugar and focusing on an organic whole foods diet, which limits our exposure to pesticides, has a positive impact on testosterone levels. Benefits are also seen when limiting alcohol consumption. Alcohol stimulates an enzyme called aromatase, which converts testosterone into estrogen. Aromatase is found in fat tissue, so losing weight can positively affect testosterone levels.

Exercise
Low testosterone increases weight gain and being overweight reduces testosterone. One answer, then, is to lose weight. Weight loss requires both a healthy diet and exercise program. In addition to aiding in weight loss, exercise helps build muscle, and muscle promotes testosterone. Try weight lifting 2-3 times per week. Studies also show that doing cardio exercise after lifting weights helps to distribute testosterone throughout the body.

Sleep
Sleeping 7-8 hours a night has numerous health benefits. When it comes to testosterone it turns out sleep promotes testosterone. Ways to improve sleep and quality of sleep include: no screen time 1 hour before bed, go to bed and wake up at the same time every day, avoid eating/drinking 3 hours before bedtime, and sleep in a dark, cool room.

Stress management
Chronic stress opposes testosterone, and when testosterone is at an optimal level can oppose chronic stress. Cortisol is one hormone that is preferentially made at times of stress. It is made at the expense of testosterone; so finding effective ways of managing stress is crucial. Try new techniques for managing stress like diaphragmatic breathing, acupuncture, massage, or herbal supplements.

Women have long been enjoying the benefits of bio-identical hormone replacement therapy, but it is not just for women. Men too can see the affects of aging slowed by taking bio-identical hormones. Bio-identical hormones, unlike synthetic hormones, are made from precursors found in plants, typically soy or wild yam. They are identical to the ones made by the human body and are extremely safe to use. They effectively mitigate many of the symptoms of aging.

Optimizing hormone levels is an effective strategy for slowing the aging process. Whether it is through diet and lifestyle changes, through the use of bio-identical hormones, or a combination of both, optimal hormone levels may be the answer to bringing our health and wellbeing span more in line with our lifespan.

Head Off “Before Dinner Hunger”

Posted on June 24, 2014 by FxMedSupport_Admin

Many people feel hungry before dinner around 5pm and turn to cheese and crackers or another unhealthy option. To help my own children stave off the pangs, I make a hummus dip with celery, cauliflower, carrots, and other veggies on the side. I like to put it out for my daughters before dinner, and don’t have to worry whether they’ll eat their vegetables at dinner.

Hummus is a great form of protein, and very versatile when it comes to adding seasonings. Below is a hummus recipe you can try for yourself to increase micronutrient intake!

Below is my favorite recipe you can try for yourself, courtesy of Sonya Khazaal of Seattle’s award winning restaurant Phoenecia.

What you will need
1 1/2 cups of chick peas(garbanzo beans)
2 teaspoons of salt
2 cloves of garlic
3/4 cup tahini
1/2 cup lemon juice
1/4 teaspoon cayenne pepper
2 tablespoons parsley ( for garnish)
Olive oil for garnish

Let’s get started
1) drain the soaked chick peas
2) place the soaked chick peas in a pot with about three times their amount of water with a teaspoon of salt
3) boil vigorously for 10 min, then turn down the heat and cover the post
4) simmer for 1 hour or until chick peas a very soft
5) drain the water, but keep the water for use in a later step.
6) put aside 1/2 cup of the chick peas for a garnish at the end. This is a nice traditional touch;)
7) place the remaining chick peas in a food processor
8) crush your garlic on the side with a teaspoon of salt. Crush together then add to your mixer
9) Slowly add your tahini and your lemon juice. Add a little of one then a little of the other unroll you have added all you have.
10) blend in a little of the liquid you set aside from boiling the check peas
11) adjust salt and lemon to taste

Now serve on a plater with hummus spread thin and garnished with a little cayenne, parsley, and the 1/2 cup of chick peas you set aside:))

Enjoy!!!