Mint Chip Gelato and MATCHA BENEFITS

This is a special testimony from a client dealing the depression and anxiety:

As "the skinny girl" my entire life it was a medical condition and the medications necessary for me to take for the rest of my life that packed on more than 50 lbs. in a very short amount of time at the age of 37 that led me places I had never been before. Although the medication was making me feel better, it was a different story when I looked in the mirror. I had never tried to be thin, i just naturally was, and it's not like I wanted to weight 102 lbs on my 5'4" frame, I always had a dream weight of 120. Something my doctor laughed at when I asked him how to keep some of my baby weight after I delivered my first baby, after all, being pregnant was the first time I actually got over 100#, something that had been a goal of mine since I was about 16. I know, poor thin girl ... however, I was about to learn how body image affects so many aspects of a persons being, something I had never even considered. 20 days after starting my medication and I had already gained 27 lbs. I was so shocked every time I looked in the mirror, I still expected to find my former self and seeing my friends visible reactions although they tried to be encouraging. I kept having to purchase larger and larger clothes and eventually peaked at plus 54 pounds. I had tried to "eat better", you know, yogurt, fruit, vegetables, but in all honesty I am a bona fide, all out sweet tooth, always have been. Nothing seemed to help. My doctor and I decided to switch my medication to see if the side effects would alter. Hard to say if it worked, I didn't change anything else, although eating my way across Australia on vacation did non add any weight. I took that as a good sign. Then I ventured back into the work force and was more mobile and managed to lose a bit of weight, about 10 lbs. But I still felt terrible, emotionally, physically, had the 3:00 "I'm so tired I could sleep the rest of the day" thing going on.

I had a couple of friends who started working with a nutritionist who were altering their lifestyles, but it sounded like an impossible plan, no sugar!! No gluten?? How could I live without dessert and bread, my life line? I happened to overhear a session my friend was having with this nutritionist and honestly, it sounded do-able. You could substitute healthy versions of sweeteners, not give them up completely. Might work. There were ways to make/buy breads that I could eat, who knew? I decided to buy the book and check into it. What I learned changed my life. I decided to go "all in". I scheduled a consultation with Maria (said nutritionist) attended her Healthy Metabolism Class and attend her grocery store shopping excursion. I could do this, no, I will do this. My family was in shock. I don't think they gave me a chance, no sweets, no way. But I was determined. I did not eat one thing that wasn't on Maria's approved/recommended list. It definitely didn't happen over night, but little by little, week by week I was losing weight. My clothes were starting to hang, people were taking notice. My goal ... 120 pounds! Ironic right? My goal when thin and chubby was always 120!  I honestly don't know where I found the strength to do it, except by following Maria. Her constant encouragement and knowledge educated me in an area I didn't even know I needed to learn, after all prior to medication I could eat whatever I wanted. I no longer had the 3:00 afternoon energy dip, and generally had a better outlook on life. I'm not saying it was completely easy, there were challenges ... what to order if we went out to eat? I eventually did reach my goal and I owe it all to this book and it's author, Maria Emmerich. Thank you Maria

  -Jennifer Norman

This recipe is in honor of Jennifer! She loves my ice cream!

Baskin Robbin's Mint Chip Ice Cream Ingredients: cream, nonfat milk, sugar, corn syrup, semi-sweet chocolate chips [sugar, chocolate liquor, chocolate liquor processed with alkali, milkfat, cocoa butter, soya lecithin (added as an emulsifier)], whey powder, emulsifier/stabilizer blend (cellulose gum, mono and diglycerides, guar gum, carrageenan, polysorbate 80), natural flavor, artificial color (blue 1, yellow 5).



No thank you! Food dye is what makes this ice cream green! The most common food that American's eat isn't even a food...it is food dye! Americans consume five times as much food dye as they did 30 years ago, according to the Food and Drug Administration. But the trend in other countries may be turning. British arms of General Mills, Kellogg, Kraft, Mars, and McDonald's, for example, use few or no dyes. In Europe, their "FDA" is requiring any food item with dye have a WARNING on them! "May have an adverse effect on activity and attention in children."

BUT, The green color of this ice cream comes from one powerful antioxidant...Matcha Powder. Matcha powder are the leaves of green tea! The health benefits of matcha powder exceed those of drinking green tea because when you consume matcha you ingest the whole leaf, not just the brewed water. Antioxidants are one of biggest the buzz words in nutrition; they are naturally occurring chemical compounds that prevent aging and chronic diseases. Most people's minds go to blueberries or fruits when they hear antioxidants, but I'm here to tell you that fruits don't even come close to the benefits of matcha! Tufts University discovered that matcha has an amazing 20 times more antioxidants than blueberries! Not only that, but it is also great for:

1. ACNE: If you’re looking for a free acne home remedy then you cannot beat matcha. Matcha powder has been shown to be as effective as a 4% solution of benzoyl peroxide without doing damage. It also rejuvenates dying skin cells; when exposed to the leaves of green tea, the old cells found in the upper layers of the epidermis appear to start dividing again. They make DNA and produce more energy and they are reactivated. So consuming matcha powder helps cleanse your system from the inside, but you can also rub the teabags over your skin to cure your acne fast without the detrimental side effects of prescription medications which have been found to increase depression and suicide.

2. ENERGY and ENDURANCE: In the past, researchers thought the energy boost from green tea was from the caffeine in matcha, but they found that it was actually the combination of matcha's natural properties. It has been proven to increase physical endurance by 24%. This is most likely because of the natural rise in dopamine (things like aspertame are an excito-toxin which raises dopamine, but not without a cost...it over excites dopamine stores and causes depression; which is why you get addicted to diet soda). To read more on dopamine, check out my book: Secrets to Controlling Your Weight Cravings and Mood.

3. WEIGHT LOSS: Matcha boosts metabolism and burns fat. It has been found to help burn 4 times more calories! Just by drinking/consuming macha! Even cooler, is that is it doesn't raise blood pressure or heart rate like other scary weight loss products.

4. COLON HEALTH: The green color in matcha comes from chlorophyll; which is a powerful detoxifier and cleanser from the inside out. Chlorophyll eliminates metals and chemicals found in the liver and fat cells.

5. HORMONAL HEALTH: Green tea actually helps LOWER unhealthy estrogen, when black tea can raise it! High unhealthy estrogen leads to severe PMS, inability to lose belly fat, and more severe issues such as fibroids.

6. DIABETES: Green tea has polyphenols and fiber which help control blood sugar levels.

7. CALM ANXIETY: Even though it has caffeine, it also has the amino acid l-theanine, which promotes a state of relaxation and well-being by acting upon the brains functioning. Excess stress increases beta waves, causing an agitated state, where l-theanine creates alpha waves, leading  to a state of relaxed alertness; this naturally increases dopamine without over-exciting them. L-Theanine is found in all tea, BUT matcha has 5 times more than black teas and other green teas. L-Theanine also helps learning and memory.

8. CANCER: Matcha also has a special, unique antioxidant called catechins, which are only found in green tea leaves. The main 'super power' of catechin epigallocatechin gallate (EGCg) is that it is a potent cancer-fighter. The catechins basically counteract the damage done by free radicals that form in our bodies due to chemicals, metals, UV rays, pollution, and radiation, which causes DNA and cellular damage.

*NOTE: If you consume alcohol and have a diet with trans-fat and sugar, you can eat all the matcha powder you want and it won't reverse the damage. These benefits are best felt with an addition to a "healthified" way of eating. 

"HEALTHIFIED" GELATO
1 cup organic heavy cream (or 2 cups for a creamier ice cream)
2 cups unsweetened almond milk
2 TBS matcha powder (green tea powder)
1 cup Swerve (or Just Like Sugar) *keeps ice cream soft
1 tsp stevia glycerite

1 tsp mint extract (or 1/4 cup chopped fresh mint leaves...I used chocolate mint leaves)
1/2 tsp Celtic sea salt (keeps it soft)
OPTIONAL: Nature's Hollow Xylitol Honey and toasted almonds OR ChocoPerfection bar, chopped

In a large blender, combine all ingredients and blend until smooth. Freeze mixture in ice cream maker, following the manufacturer's instructions. When the ice cream has finished churning, it will be relatively soft. Store the ice cream in an airtight plastic container in the freezer. Allow to freeze for at least 2-3 hours before serving. Top with Nature's Hollow Honey (no substitutes) and toasted almonds or chocoperfection chips, if desired. Makes 6 servings (8 servings if you add 1 extra cup of cream).

NUTRITIONAL COMPARISON (per 1/2 cup serving)
Baskin Robbin's Gelato = 280 calories, 19g fat, 4g protein, 25 carbs, 1g fiber
"Healthified" Gelato = 82 calories, 8g fat, 1g protein, 4.4g carbs, 3.2g fiber (1.2 effective carbs)
"Healthified" Ice Cream (2 cups cream) = 114 calories, 11.8g fat, 1g protein, 4.5g carbs, 3.2g fiber (1.3 effective carbs)

FOODS TO EAT for High Blood Pressure

Are you on a high grain, low fat diet...like most American's? If you are reading my blog...probably not, BUT if you know someone who has high blood pressure, how are they eating?

Most people who are insulin resistant also have high blood pressure, and insulin resistance is directly caused by a high sugar, high grain (even "complex carbs") diet. So high blood pressure and uncontrolled blood sugar go hand in hand.

As your insulin level increases, so does your blood pres­sure. Insulin stores magnesium, but if your insulin receptors are blunted and your cells grow resistant to insulin, you can’t store magnesium so it passes out of your body through urination. Magnesium in your cells relaxes muscles. If your magnesium level is too low, your blood vessels will constrict rather than relax, which will raise your blood pressure and decrease your energy level. Most American's are very deficient in Magnesium. To check for signs check out my book: Secrets to a Healthy Metabolism.

Insulin also affects your blood pressure by causing your body to retain sodium. Sodium retention causes fluid retention. Fluid retention in turn causes high blood pressure, and can lead to congestive heart failure.

To enhance your heart health, the first thing ISN'T to count sodium (WELL, I would get rid of junky table salt and use a quality mineralized salt), it is to remove all grains and sugars, mainly fructose, from your diet until blood pressure and weight is under control. Eating sug­ar and grains (in­cluding ANY type of bread, pasta, corn, potatoes, or ANY type of rice) will cause your insulin levels, and your blood pressure.

Fructose is a sugar that can only be metabolized by the liver, which breaks down into a variety of waste products that are unhealthy for your body, one of which is uric acid. Uric acid drives up your blood pressure by inhibiting the nitric oxide in your blood vessels. Nitric oxide helps your vessels maintain their elasticity, so nitric oxide suppression leads to increases in blood pressure. The average American now consumes 70 grams of fructose EVERY day!

STEPS FOR SUCCESS:
Avoid foods that boost insulin levels. Even whole, organic grains will rapidly break down to sugars, so they too should be avoided. "Complex Carbs" are just glucose molecules hooked together in long chains.



1. Skip the:
Breads, try my "Heathified" BREADS, WAFFLES, BAGELS
Pasta, try my "Healthified" PASTA IDEAS
Rice, try my "Healthified" CAULIFLOWER RICE
Cereal, try my "Healthified" COCOA CRISPIES
Potatoes, try my "Healthified" FAUX-TATOES!
Cookies, try my "Healthified" Oreos

2. INCREASE VITAMIN C: While vitamin C may be helpful, you'll also want to avoid eating too many fruits; the types and amounts being adjusted based on your nutritional type.

3. ADD GARLIC: One food that can be helpful for reducing your blood pressure is crushed, raw garlic.

4. Optimize vitamin D levels – Healthy vitamin D levels can have a powerful effect on normalizing your blood pressure. Low Vitamin D levels is associated with an increased risk for heart disease. Vitamin D has a positive impact on diabetes...it’s all linked together.

5. Balance your omega-6 to omega-3 fat ratio – Most Americans eating a standard American diet have a ratio of 25:1, which is super unbalanced. The ideal ratio of omega-6 to omega-3 fats is 1:1. To achieve this, lower the amount of vegetable oils in your diet, and consume high quality, animal-based source of omega-3s.

6. Take a Magnesium Supplement: Taking 400mg of Magnesium Glycinate right away in AM (blood pressure is highest in the morning) AND 400mg just before bed will help your blood vessels relax. Our food supply doesn't have the magnesium that it once did so a supplement is necessary.

Click HERE to find proper vitamins and minerals to help control blood pressure naturally! 

VIACTIV Calcium Chews

I am officially repulsed by advertising! I knew that there would be corn syrup in these "so-called" healthy calcium supplements, but TRANS-FAT! How ridiculous! AND I didn't think that corn syrup would be the first ingredient...no wonder they taste so good. Sugar upsets the calcium/phosphorus ratio in the blood more than any other single factor. It also stresses the adrenal glands and upsets the hormone balance which affects calcium metabolism.

INGREDIENTS: Corn Syrup, Calcium Carbonate, Sugar, Nonfat Milk, Butter, Partially Hydrogenated Vegetable Oil (soybean and cottonseed), Soy Lecithin, Natural & Artificial Flavor, Glyceryl Monostearate, Carrageenan, Sodium Citrate, Sodium Phosphate, Vitamin D3, Vitamin K1

The United States has some of the highest calcium intakes in the entire world, yet we have the highest rate of hip fractures! So why is this??? One reason is that it doesn't supply adequate magnesium. Studies of our ancestors' pre-agricultural diets indicate that magnesium was probably consumed at about a 1:1 ratio with calcium. But now, the Calcium-Magnesium ratio is 12:1 in dairy. Since calcium and magnesium compete for the same absorption mechanisms, the imbalanced intake associated with our modern diet may well lead to magnesium deficiency. One feature of magnesium deficiency is the inhibition of osteoblasts (the cells that build and maintain bones).

Calcium imbalance symptoms may include fatigue, depression, defensiveness, muscle weakness, pain, arteriosclerosis, arthritis, kidney stones and gallstones. Others are bone spurs, rigidity, slow metabolism, constipation, social withdrawal and spondylitis (rigidity and inflammation of the spine). Don't get me wrong, most people need more calcium, BUT we need quality calcium to get into our bones...not just poor quality supplements that are going to cause problems. We need more calcium due to the pasteurization of milk, and the consumption of grains, sugar, and other nutritional imbalances (such as low vitamin D levels and inadequate magnesium intake). In addition, impaired digestion, intestinal infections, and stress all reduce calcium absorption, digestion and utilization.

A diet high in phytic acid, which is found in the bran of whole grains, interferes with calcium absorption. This acid binds to a variety of minerals including calcium, to form insoluble salts, called phytates, which are wasted from the body. Since grains are a relatively new food, from an evolutionary perspective, it appears that we have not yet developed digestive tracts which can break down these phytates.


Some of my favorite calcium filled foods and recipes are:
1. KALE (I LOVE my Kale Chips),
2. Cottage Cheese (Pumpkin Pancakes)
3. Cheddar cheese (BBQ Chicken Lasagna)
4. Sesame seeds (Salad Crisps)
5. Canned Salmon (salmon patties)
6. Pecans/Walnuts/Brazil Nuts (Protein Pecan Sandies)
7. Cabbage (my Pasta)
8. Broccoli/spinach (Italian Casserole)
9. Rhubarb (Bread Pudding)
10. Almonds, almond flour, almond milk (Goldfish Crackers AND most of my recipes:)
11. Brewer's yeast (my homemade POPCORN)
12. Artichokes (Easy Casserole)
13. Shrimp (Coconut Shrimp)
14. Sunflower Seeds (No Bake Energy Bars)
15. Peanuts (Nutter Butters)
16. Eggs (Pizza Bites)

Check out my cookbook Nutritious and Delicious for tons of Calcium-Filled Recipes!

Additional awesome sources of Calcium = kelp, sardines with bones, bok choy, watercress, parsley, ripe olives, romaine lettuce, pumpkin seeds, celery, and fish.

So with all of these options, if you get the grains, sugar, acidic sodas and fruit juices out of your diet...do you really need to chow down on a junk filled calcium chew??? NO, just spend the money on quality food.

To read more on WHAT supplements to take, check out my book: Secrets to a Healthy Metabolism.

Why Whey Protein you ask???

Did you know that if you gain 10 pounds of muscle, you will burn an extra 3500 calories per week? To burn that many calories doing cardio, you'd have to run for an hour each day of the week! To build 10 pounds of muscle, feed your body a high quality whey protein 1-3 times a day, and increase strength training. Whey protein is my favorite addition to my diet in the past few years. It provides me with the muscle maintaining protein I need when I work out or don’t consume the calories I need in a day.

Whey is a form of protein that is naturally-present in dairy products. Two issues I often see in athletic clients are they either do so much cardio that they tear down their muscles which kills their metabolism or they dip too low in calories which eats up their valuable muscle for energy (catabolic state). Whey protein is a popular protein supplement for fitness fanatics mainly because of its high concentration in the branched chain amino acids (BCAAs), leucine, isoleucine, and valine. BCAAs are the key players in maintaining muscle tissue and help to preserve muscle stores of glycogen and can help prevent muscle protein breakdown during exercise; again…let’s keep that metabolism humming. Consuming whey as a protein source for a post-exercise snack is awesome for our exhausted muscles.

Whey protein is also very low in fat and carbohydrates (some brands can be high in carbs so read the labels!). This is because the refinement process used to create whey protein powder removes nearly all of the fat and sugars in the liquid, leaving a final product that is almost 100% protein by volume. This makes whey protein great for dieters who want to hold onto their valuable muscle. Athletes, fitness enthusiasts and vegetarians find that whey protein helps them attain specific training goals and enhanced energy levels.

Whey protein has other properties that have health benefits, including the presence of certain biologically active nutrients that enhance the immune system and even stave off muscle wasting.

Whey Protein Benefits:
 Whey Protein is not stored as fat as easily as carbohydrates.
 Whey Protein decreases your hunger between meals.
 Whey Protein helps strengthen your immune system.
 Whey Protein increases energy levels, especially during low-calorie dieting and helps shorten recovery time between exercise sessions.
 Whey Protein helps repair and build new muscle.

Each type of protein has a specific biological value. The higher the value, the better it works. Whey protein has the highest biological value (bv) of any protein, 104. Beef has a bv of 80 and soy protein with a bv of 74. That means whey protein is 23% more effective than beef and 29% more effective than soy protein at helping you body build lean muscle! Unlike other proteins, like casein, which is another form of protein in milk, the speed at which whey protein is digested makes it an ultimate source of protein following exercise when your body requires amino acids promptly to aid with recovery.

Top 10 reasons to consume WHEY:
1. Boost Immune System – Whey protein includes high levels of the amino acid cysteine, which produces glutathione, a potent antioxidant that maintains immune health. One of the first indications in patients with autoimmune diseases is a decrease in glutathione levels. Many studies have proven adding whey protein to patients with chronic fatigue syndrome, cancer, and HIV can greatly enhance their immune system. Scientists discovered that whey proteins stopped the growth of breast cancer cells in test tubes. It was also proven that when patients ingest at least 24 grams of whey a day they had a noteworthy reduction in the size of cancer tumors.
2. Enhance Infant Formula– Whey protein contains alpha-lactalbumin and is the main nutrient in human breast milk. This makes whey protein a very important nutrient to include in infant formulas and should be the first protein consumed by babies. Good news to mothers, the Journal of Pediatrics, found that formulas with whey protein have been shown to help reduce the length of crying spells in babies with colic. Always check the ingredients list on your infant formula, not all contain whey because it costs more.
3. Benefit Cardiovascular Health –Adding whey along with your doctor’s prescription can be a great balance to help your heart. Clinical research discovered that whey protein reduces blood pressure in individuals who are borderline hypertensive.
4. Increase Lean Body Mass– Our muscles need branched chain amino acids (BCAAs) during long periods of exercise and added stress; which can also have a negative effect on the immune system. Whey proteins are naturally high in BCAAs that are easy to digest. It immediately supplies the muscles with high quality protein it is screaming for; which directly correlates to an increase in physical performance and enhanced body composition.
5. Contribute to a Positive Mood– Stress is a well-known cause of a decrease in serotonin levels in the brain; which can cause depression. Clinical studies found that including whey protein is helpful in enhancing moods and in boosting serotonin levels because it is high in tryptophan, a natural relaxant. Whey is great for people with high stress lifestyles and elevated cortisol hormones.
6. Superior Protein Source for Lactose, Casein or Gluten Free Diets- Whey protein isolate is the purest form and is over 90% protein. Whey protein isolate contains only trace amounts of lactose, therefore people with lactose allergies can safely enjoy whey. It is also a great protein source for people with Celiac disease who are on gluten or wheat protein-restricted diets.
7. An Appetite Suppressor – One of the nutrients in whey protein, glycomacropeptide, stimulates the release of cholecystokinin, which is an appetite suppressing hormone.
8. Stave off Osteoporosis – Osteoporosis affects over 25 million Americans. We have the highest rate of hip fractures, yet we have the highest intake of calcium in the world, next to Sweden. Studies show that low protein intake, including low levels of animal protein consumption, was directly related to increased levels of bone loss. Impact exercise, such as walking, and sufficient amounts of protein in the diet can enhance bone health and may help to reduce the frequency of osteoporosis.
9. Help Protect against Ulcers and Acid Reflux – Lactoferrin, a nutrient in whey protein, is a known inhibitor of many forms of bacteria that is responsible for digestive problems; such as gastritis and ulcers. In addition, recent animal studies show promising results that it also kills the bacteria responsible for acid reflux.
10. Aid Wound Healing – People who have burns or are recovering from surgery require additional protein in their diet. Exciting new studies indicate whey protein nutrients promote the growth of new body tissue.

When buying a whey protein product, “Whey Protein Isolate” is the highest quality you can buy; which has at least 90 percent protein with only trace amounts of fat and lactose. Also check the sugar count; some brands add way too much sugar to make whey taste like candy and get you hooked on their product…and that sugar isn’t going to help our waist line! If you do decide to try whey protein powder, it’s important to read the ingredients on the product closely. Some whey protein powders have added ingredients that can be counter-productive to your goals. For example, whey protein “gainer” powders have tons of extra calories added to them in the form of sugar in order to increase their calorie content for people who are trying to gain weight. Jay Robb is a superior weight loss brand that uses stevia to sweeten their whey. Whey protein can be purchased in health or nutrition stores, in many large grocery stores, or directly from suppliers on the Internet.

There are many ways to consume whey protein as it can easily be added to water, unsweetened almond milk, or coconut milk. It can also be added to softer solid foods, such as cottage cheese, or used as an egg replacement in many baking recipes.

I'm not one to "drink" my calories...I like to eat! So, I use whey in many of my recipes, including chocolate chip cookies, animal crackers, bread sticks, cinnamon bread...

I always use Jay Robb Whey because:
1. Sourced from grass fed cows not treated with rBGH (Growth Hormone)
2. 25 grams of protein per serving!
3. No sugar, No aspartame, No fat
4. No artificial colors, flavors or sweeteners
5. No casein, msg or gluten
6. Made with stevia

Secrets to Controlling Your Weight, Cravings and Mood

NEW BOOK!
Secrets to Controlling Your Weight, Cravings and Mood

Before my passion for nutrition came along, I had a passion for donuts. I was an athlete and thought I could get away with eating what I wanted, as long as I worked out. NOT TRUE. Even though I ate enough calories, I was starving myself, specifically, I was starving my brain. My stomach was filled with “substance” but my brain kept telling me to eat; our bodies are smart, they make us crave certain nutrients we need.

For 90% of dieters, a deficiency in one of four essential brain chemicals can cause weight gain, fatigue, and stress. The solution to losing weight doesn’t lie in deprivation diets; it lies in balancing our neurotransmitters.
1. Serotonin influences appetite.
2. GABA curbs emotional eating
3. Acetylcholine regulates fat storage
4. Dopamine controls metabolism
When these brain chemicals are balanced, our bodies are more able to lose those extra pounds. Not only does this book cover how to find out which brain chemical you may be lacking, but directs you towards which foods will increase them, what supplements would be best for your body AND recipes that taste great and will keep all the brain chemicals happy! (Thanks to Jamie Schultz for designing my beautiful cover)

For delivery before Christmas, go to: http://www.marianutrition.com/

Miracle Mineral

Here is a small piece from my book Secrets to a Healthy Metabolism:

What mineral is needed by every cell in the body, yet odds are you don't get enough of it? Hint: It's not calcium. Give up? Magnesium. It gets little attention now, but rising evidence implies that magnesium benefits your heart and bones, plus it may help prevent diabetes and migraine headaches.

Deficiencies also cause muscle spasms and pain, insomnia and fatigue. Magnesium assists in maintaining muscle and nerve function, maintains heart beat, helps our immune system, and keeps bones strong. Magnesium is also great for diabetics because it helps regulate blood sugar levels.

Magnesium is also being researched as a natural way to curb food cravings. It is found that as magnesium deficiencies increase so do food cravings. Supplementing with a therapeutic dose of 600milligrams of a magnesium supplement has been shown to significantly calm food cravings.

Early signs of magnesium deficiency include nausea, fatigue, or weakness. As magnesium deficiency gets worse, restless leg syndrome, numbness, muscle cramps, seizures, mood changes, or irregular heartbeats can occur.

I take 600mg of magnesium-glycinate (NOT Magnesium oxide)every night before bed to enhance my health in many ways (including helping me to fall asleep). Magnesium has been proven to;
-Aids in fighting depression
-Reduces food cravings
-Beneficial in the treatment of PMS
-Relieves restless leg syndrome
-Particularly important for maintaining a normal heart rhythm and is often used by physicians to treat irregular heartbeat (arrhythmia).
-Beneficial for bladder problems in women, especially common disturbances in bladder control and the sense of "urgency."
-Helps in the treatment of high blood pressure
-Beneficial in the treatment of neuromuscular and nervous disorders
-Helps prevent kidney stones and gallstones
-Vital for a healthy immune system
-Keeps teeth healthy
-Magnesium is used by the body to help maintain muscles, nerves, and bones.
-Energy metabolism and protein synthesis
-Helps regulate blood sugar levels
-Adequate intake of calcium, magnesium, and vitamin D coupled with overall proper nutrition and weight-bearing exercise throughout childhood and adulthood are the primary preventive measures for osteoporosis
-Useful in treatment of polio and post-polio syndrome
-Useful in the treatment of prostate problems
-Helps reduce stress

Dietary magnesium does not pose a health risk, however therapeutic doses of magnesium in supplements can promote unfavorable effects such as diarrhea. Choosing the correct form of magnesium will help prevent this undesired effect. Magnesium oxide is found in Milk of Magnesia…so of course that version of magnesium will cause diarrhea. Choose magnesium-citrate or magnesium-glycinate; which are highly absorbable forms and cannot be found in your typical retail store; these are found in health food stores, your local nutritionist or chiropractor. These versions are a little more expensive, but you are ensuring you are absorbing the nutrient; it is money well spent.
I recommend taking magnesium around 30 minutes before going to bed. Magnesium is a natural muscle relaxant that helps our sleep. I recommend 400mg for most people; if someone is suffering from a medical condition or is on medication that depletes magnesium, they may require more, up to 1,000mg per day. In addition to supplements, taking baths with magnesium salts is extremely helpful. Absorbing magnesium through the skin stimulates the production of DHEA, the anti-aging hormone.

Click HERE to find Magnesium Glycinate.

Cure Emotional Eating

Everyday I see clients dealing with emotional eating, which lead me to write the book Secrets to Controlling Your Weight Cravings and Mood. Anxiety and depression may be the result of shortages of key brain neurotransmitters, one of which is called GABA, which can be restored naturally. Give the brain the amino acids it needs and feel your mind start to glow again. If you're one of the millions who suffer from anxiety or depression, the next time you reach for the Valium or Prozac; consider amino acids as a safe alternative. These protein building blocks may be the key to reversing long-standing anxiety and depression.

Mood, behavior, and brain biochemistry are intricately linked. Depression and anxiety may be the result of flawed message-sending in the brain, flawed because key brain chemicals called neurotransmitters are in short supply. They're short because the body's amino acid pool, from which they're made, is itself low (dieters and vegetarians are often lacking certain amino acids). For example, deficiencies in the amino acid GABA are strongly correlated with states of anxiety.

By using a theraputic dose of GABA you don't get the serious side effects commonly associated with pharmaceutical medications. These can typically include a decrease in metabolism, blurred vision, increased heart rate, low blood pressure, nausea, headaches, constipation, memory loss, impaired concentration, and brain fog. In contrast, the clinical use of amino acids produces no side effects or health risks and generates better, more lasting healing results.
Dosage Recommendation:
• Up to 500 mg 3 times daily on an empty stomach
• 1 gram before bed can increase human growth hormone

l-Carnitine...fat burning supplement

This is a segment from my Secrets to a Healthy Metabolism book.

There is no doubt that the most effective means of attaining weight loss is by means of maintaining a well balanced diet program and having a regular exercising routine. A very effective weight loss supplement that can be used alongside is carnitine which is extremely beneficial in increasing weight loss by mobilizing fat in the body and increasing calorie burning. Discovered in 1905, it is a water-soluble, vitamin-like compound that is readily used in the body. Dietary carnitine can be found in a number of foods. The best source is meat, particularly beef, sheep, and lamb. Other animal foods such as cheese and poultry contain somewhat less carnitine.

The function of carnitine is a bit complex. It is an amino acid which aids the breakdown of calories by shuttling fatty acids into the mitochondria which is our ‘fat-burning powerhouse’ in our body. The American Chronicle states there is also another significant reason which makes carnitine stand out among the various other weight loss supplements. Carnitine has the unique distinction of keeping watch and restricting the accumulation of fat around the liver and heart.

This unique supplement also helps enhance muscle strength and aids in reduction of triglyceride levels in the body. Carnitine furthermore helps reduce irritability and anxiety which is a common side effect amongst dieters. This supplement can help increase your energy at same time suppressing your appetite. Also muscular fatigue is reduced, which can help you go longer and harder in your fitness routine.
Nutrition rich foods and animal protein can help to meet basic levels of nutrition in the body. A person who exercises regularly needs lot of carnitine for overall growth and development. One should replenish this supplement in the body before a deficiency is created. Carnitine is suggested by doctors to those who don’t consume adequate amounts of proteins, vitamins, and amino acids to make up for the deficiency. Deficiency of carnitine can lead to low energy levels and muscular weakness. Cramps and sudden weight gain are often a side effect of low levels of carnitine.

Cardiovascular diseases, diabetes, Alzheimer's and obesity are some of disease which you can come across if long term deficiency of carnitine happens. Due to lack of animal protein in diet of vegetarians they are most likely to suffer from a deficiency. Doctors consider it to be a very effective supplement for vegetarians.
In the past carnitine was thought to be involved only in the conversion of fat into energy, but scientists have since discovered that it has many far-reaching actions critically related to your appearance, performance and overall health and longevity. Carnitine has been proposed by doctors and scientists as a treatment for many conditions.

Here are some of the many benefits:
WEIGHT LOSS
L-Carnitine is one of the best supplements in the weight-loss industry which can help you lose those extra pounds. This supplement is most effective because it mobilizes the fat and it disappears more rapidly when you include it with you exercise program. Carnitine shuttles our extra fat to our fat-burning powerhouse in our cells called the mitochondria; energy is produced so as to burn fat easier and go longer during your workout.

EXERCISE PERFORMANCE AND AGING
Aging results in deterioration of the muscles, an increase in body fat, and a decrease in our muscle’s oxidative abilities. One study fed old rats with carnitine at 30 mg/kg body weight, the carnitine levels and oxidative activity of muscle cells was restored. Body composition was also improved; it decreased their abdominal fat and increased muscle fibers. Another study found L-carnitine in a dose of 100 mg/kg body weight improved exercise endurance.
Carnitine has strong antioxidant effects in the body, protecting cell membranes against free radical damage, which occurs at high rates during exercise and as part of the normal aging process. Therefore, long-term carnitine supplementation may slow the detrimental effects of aging on athletic performance.

HYPERTHYROIDISM
Some research suggests that carnitine may prove useful for preventing or reducing symptoms of an overactive thyroid, such as insomnia, nervousness, elevated heart rate, and tremors. In fact, in one study, a small group of people with hyperthyroidism had improvement in these symptoms, as well as normalization of their body temperature, when taking carnitine.

HEART CONDITIONS
• Angina -- The top facts for carnitine's use for heart disease is as an addition to conventional treatment for stable angina. Several clinical trials indicate that carnitine can help reduce symptoms of angina and improve the ability of those with angina to exercise without chest pain. You should not self-treat chest pain, however; see your doctor for diagnosis and conventional treatment, and consider carnitine as extra insurance for your heart.
• Heart attack -- Some studies suggest that people who take carnitine supplements soon after a heart attack may be less likely to suffer another heart attack, experience chest pain, or develop heart failure. Carnitine should be used along with conventional medication under your doctor's supervision.
• Heart Failure -- A few studies have found that carnitine (in the form of propionyl-L-carnitine) can help reduce symptoms of heart failure and improve exercise capacity in people with heart failure. However, more studies are needed to confirm any benefit.

PERIPHERAL VASCULAR DISEASE
Decreased blood flow to the legs from atherosclerosis (plaque build-up) often causes an aching or cramping pain in the legs while walking or exercising. The reduced blood flow to the legs is called peripheral vascular disease. A number of studies show that carnitine can help ease symptoms and increase the distance people can walk. Most studies have used propionyl-L-carnitine; it isn't known if L-carnitine would have the same effect.

DIABETIC NEUROPATHY
High blood sugar levels and diabetes often damage nerves in the body, especially the arms, legs, and feet; the condition is called diabetic neuropathy. Some studies suggest acetyl-L-carnitine may help decrease pain and increase normal feeling in affected nerves. It is also promising that carnitine can help nerves regenerate.

MALE INFERTILITY AND ERECTILE DYSFUNCTION
Low sperm counts have been connected to low carnitine levels. Numerous studies advocate that carnitine supplementation may enhance sperm count and mobility. Studies also suggest that propionyl-L-carnitine could help male sexual function. One study found that carnitine significantly improved the effectiveness of Viagra in men with diabetes who until that time had not responded to Viagra.

CHRONIC FATIGUE SYNDROME (CFS)
Scientists find that chronic fatigue syndrome may be causes by deficiencies of many nutrients, including carnitine. L-carnitine has been compared to a medication for fatigue in a study of 30 people with CFS. Those who took carnitine did much better than those who took the medication, particularly after receiving the supplement for 4 - 8 weeks.

Click HERE to find it on sale!

DOSAGE RECOMMENDATION
• Weight loss: 2 - 4 grams daily
• Peripheral vascular disease: 2 - 4 g per day
• Diabetic neuropathy: 3 g per day
• Male infertility: 500 - 1,000 mg three times daily
• Chronic fatigue syndrome: 500 - 1,000 mg up to four times per day
• Overactive thyroid: 2 - 4 g per day in two to four divided doses