What is Magnesium?

Magnesium works in more than 300 enzymes found in your body.  These enzymes support processes that help to regulate many bodily functions, including energy production, body protein, and muscle contraction.  It also plays a role in healthy bones and a healthy heart.  

Magnesium is a mineral, with daily requirements depending on the person's age and gender.  It is also best to get magnesium from food sources, when possible.  Magnesium-rich foods include leafy vegetables, whole grains, beans, and nuts.  Yogurt and milk can also provide some magnesium, along with some fortified foods like some cereals.  

Since magnesium supplements can interact with some medications, it's important to speak with your doctor before taking one.  

People with certain health conditions, like celiac disease and Type 2 diabetes may have lower levels of magnesium in their diets.  Working with a registered dietitian can help with managing these conditions.  Registered Dietitians can also develop personal eating plants to help you meet your nutrient needs. 

Source: https://www.eatright.org/health/essential-nutrients/minerals/magnesium 

 

Espresso Vanilla Bean Chickpea Blondies Recipe

This healthy spin on a classic brownie recipe is a great way to enjoy a sweet treat! 

Prep Time: 15 minutes 

Cooking Time: 30 minutes 

Ingredients: 

· Cooking spray 

· 1½ cups canned chickpeas, drained and rinsed 

· ⅓ cup creamy, no-stir peanut butter 

· ½ cup packed brown sugar 

· 1 tablespoon vanilla bean paste 

· 2 tablespoons instant espresso powder 

· ¼ cup quick oats 

· 2 tablespoons ground flaxseed 

· ¼ teaspoon baking soda 

· ¼ teaspoon baking powder 

· ½ teaspoon kosher salt 

· Pinch of flaky salt for topping (optional) 

Directions: 

1. Wash your hands to prevent the spread of germs. 

2. Preheat the oven to 350°F (176°C). Grease an 8½ x 4½-inch loaf pan with cooking spray and line it with parchment paper. Set aside. 

3. In a food processor, combine the chickpeas, peanut butter, brown sugar, vanilla bean paste, espresso powder, oats, flaxseed, baking soda, baking powder, and salt. Blend until smooth, stopping to scrape the sides once or twice. 

4. Pour the batter into the prepared loaf pan. Bake for 30 minutes, or until the top is set. 

5. Let the blondies cool in the pan on a wire rack for at least 20 minutes. Once cool enough to handle, lift them out using the parchment paper and place them on a cutting board to cool for an additional 15 minutes. 

6. Cut into eight squares and enjoy! 

Source: https://www.eatright.org/recipes/desserts/espresso-vanilla-bean-chickpea-blondies-recipe 

 

 

Triglycerides: Why Do They Matter?

    Triglycerides are a type of fat in the blood, and high levels can increase the risk of heart disease. When you consume an excess number of calories, your body will convert them to triglycerides as storage. A normal triglyceride level is below 150 mg/dL, while a level above 200 mg/dL is considered high. To lower triglycerides, lifestyle changes like weight loss, physical activity, and limiting refined carbs are recommended.

    An undermined method of lowering triglyceride levels is focusing on consuming healthy fats. Foods high in unsaturated fats, like olive and vegetable oils, nuts, seeds, avocados, and fatty fish can lower triglyceride levels. Seafood can be especially effective, because of their high concentrations of omega-3 fatty acids. You should try to include at least two servings of seafood (types low in mercury) in your diet per week, with salmon, herring, and sardines being good options.

    Carbohydrates also play a role in lowering or raising triglyceride levels. Excess calories from added sugars and alcohol can significantly raise triglyceride levels. To manage this, opt for whole grains, fruits, vegetables, and low-fat dairy while limiting refined carbohydrates, alcohol, and sugar-rich foods.

    Your diet can play a large role in maintaining healthy triglyceride levels. If you have triglyceride levels above 150 mg/dL, it is important to see a doctor and registered dietitian. An RDN will help develop a personalized meal plan to help you meet your health needs while fitting into your lifestyle.

Source: https://www.eatright.org/health/essential-nutrients/fats/triglycerides-why-do-they-matter

Brain Health and Fish

When was the last time you ate fish? Research has found that improved memory is one of the many brain-boosting health benefits associated with eating fish. So next time you’re thinking of what to make for dinner, fish could be a great choice! 

 

You Are What You Eat 

You may or may not have heard that omega-3 fatty acids are good for your health, but why? Docosahexaenoic acid, or DHA, an omega-3 fatty acid goes straight to your brain and is required to consume to keep the brain functioning normally and efficiently. Our brains and nervous system tissues are partly made up of fat, and research has found they have a special preference for DHA over other fatty acids. DHA is essential, meaning that we must consume it through our diet to have it present in our bodies, and fish is one of the greatest sources of DHA.  

Other studies have linked DHA deficiencies to more serious cognitive issues besides occasional forgetfulness. Low levels of DHA have been associated with a greater risk of Alzheimer's disease. Signs of memory loss shouldn’t be your first signal to start consuming fish and DHA. These same studies have shown that long-term consumption of adequate DHA is linked to improved memory and lower rates of cognitive decline. So, start now and consistently maintain your intake of DHA-rich foods to see benefits.  

 

Sea-Worthy Servings 

Studies have shown that adults should consume at least 8 ounces of seafood per week. To break this down, this is two 4-ounce servings of fish. Oily fish like salmon, tuna, Atlantic mackerel, herring, and trout are great sources of DHA. To cook these, the best option is broiling or grilling. Avoid deep-frying because this counteracts the benefits the fish has to offer. It is also important to choose fish that are lower in mercury levels like salmon or freshwater trout. Limiting shark and swordfish are recommended to avoid because of the high levels of mercury they contain. If the environment is a concern, choose varieties that have been certified for responsible seafood production.  

 

Brain and Brawn 

Fish is also a lean protein which is another great benefit. Consuming fish has a great effect on your heart as well as your brain. This is due to fish being lower in saturated fat. Consider swapping burgers for tuna since more omega-3s suggest a decreased risk for heart disease.  

 

Seafood or Seaweed? 

Just because you’re vegetarian or vegan doesn’t mean you have to miss out on the benefits of fish. Algae is a primary source of DHA and is used to make vegetarian DHA supplements. You can also find omega-3 fatty acids in ground flaxseed, walnuts and chia seeds. These contain ALA which the body converts into DHA. Because our bodies convert less than 15% of ALA to DHA, it is recommended to consume a primary source of DHA. If your primary intake of omega-3s comes from a source other than oily fish, supplementation may be a good choice so speak to a registered dietitian nutritionist about this.  

 

Source: https://www.eatright.org/health/essential-nutrients/fats/brain-health-and-fish