This nutrient is responsible for more than 300 biochemical reactions in the body like providing energy, regulating body temperature, helping you sleep, relaxing your muscles, and boosting your immune system yet most of us are deficient in magnesium.

About 40-60 years ago we didn’t have a need to worry about a lack of magnesium in their system because the soil was rich with this important mineral and a proper diet was sufficient. As the levels of magnesium have depleted over the years, we are now consuming about 60% less through our diets and so taking steps to ensure our magnesium levels stay healthy is important. A lack of magnesium can contribute to dozens of health issues like high cholesterol, high blood pressure, anxiety, fatigue, muscle cramping, inflammation, gastrointestinal disorders, lack of co-ordination, irregular heart rhythm, among others. Even though dietary surveys suggest that Americans do not get the recommended amounts of magnesium, symptoms of magnesium deficiency are rarely noted because a small amount of our nation’s laboratories (3%) provide the best magnesium blood tests. The signs of deficiency are often attributed to other illnesses or conditions leading to misdiagnosis or unnecessary treatments.

What can you do? Aside from taking a magnesium supplement (by following the advice of your medical doctor or naturopathic physician) you can also eat right and take a bath. Easy enough? Eating more dark greens like spinach, kale, or collard greens, as well as whole grains, nuts, pumpkin seeds, and sunflower seeds will boost your body’s magnesium levels. Soaking in a bath of Epsom salt(magnesium sulfate) will also improve magnesium levels in the body because this mineral is well absorbed through the skin. Try adding 1 to 2 cups of Epsom salts per bath and feel free to use more if you are addressing tight muscles or muscular injury as the salts can provide relief and speed healing.

Other benefits of Magnesium: Magnesium is especially helpful during cold and flu season as it helps the body deal with stress and boosts the immune system by improving digestion. Stress and mood health as well as digestive health play a big role in the function of our immune system  so during the height of germ and bacteria invasion, magnesium can help cut down your chances of getting sick.

While our bodies need magnesium to function properly, be careful to follow proper dosage. If you do have a deficiency a doctor may prescribe supplements but too much magnesium intake can be similar to magnesium deficiency and lead to nausea, diarrhea, appetite loss, difficulty breathing, low blood pressure, and irregular heartbeat. It is always best to consult your physician or doctor if you are unsure of the dosage that is right for you.

Eating processed, high sugar and saturated fatty foods can make your blood drop down into the acidic levels which causes illnesses, disease, and weight gain. The foods that we eat are labelled as acid forming or alkalizing depending on what effect they have on the blood after the body digests them. As a rule of thumb, a well balanced diet should consist of 70% alkaline foods and 30% acidic foods. Shockingly, much of the world has their numbers reversed.

Eating a balanced and mostly alkaline diet isn’t & undefined  as hard as it may sound. The list of alkaline foods is extensive but includes mostly fresh fruits and vegetables, almonds, lentils, sprouted seeds, hemp oil, flax seed, herbal tea, and fresh vegetable juice. The acidic foods you should eat only in moderation include are white pastas, white bread, any kinds of meat, dairy products, eggs, peanuts, cashews, and any foods with trans fats. 

Alkaline-Forming Foods (80% of the daily diet should contain these foods for health recovery. You should aim for a 70/30 ratio between alkaline vs acid foods for maintenance.)

• All vegetables except dried beans, lentils, asparagus tips, and garbanzos.
• All fresh fruits except cranberries, plums, olives, prunes, and blueberries (preserves and canned fruits are usually acid-forming).
• Almonds, chestnuts, Brazil nuts, and hazelnuts.

SIGNS OF ALKALOSIS

Symptoms of too much alkalinity include hyper excitability, muscle spasms, cramps and irritability, If the alkalosis is acute, it may be the outcome of gastric drainage, impaired kidney function, use of steroids or diuretics or hyperventilation. To treat acute alkalosis, doctors sometimes use an acidic solution such as ammonium chloride.

Extreme cases of alkalosis may result in seizures or shock. In addition, muscle twitching, tremors and a sensation of tingling or numbness in the legs, arms and face can occur, which can lead to prolonged muscles spasm, including in the larynx. Alkalosis can also cause nausea and vomiting.

Acid-Forming Foods (20 % of the daily diet should contain these foods for health recovery and 30% for health maintenance):

• All meats
• All grains, cereals, and bakery products
• All dairy
• Peanuts, pecans, and walnuts.
• Processed foods
• Caffeine
• Alcohol
• Sodas

 There is no need to be extreme with your diet and remove all acid foods. At the same time, very acidic foods should be avoided.  Maximize alkaline foods to overcome health conditions, to shed excess fat, and move toward gaining optimal health.

SIGNS OF ACIDITY

Lack of energy, constant fatigue, loss of physical tone, sensation of heaviness in the limbs,  frequently feel the cold,  tendency to infections, depressive tendencies, very pale face,  headaches,  Conjunctivitis, inflammation, acidic saliva, mouth ulcers, cracks at corners of lips, recurring infections of throat and tonsils, excess stomach acid, acid regurgitation, ulcers, hair falling out, hair has split ends, dry skin and leg cramps and spasms.

If you are curious about your blood pH level, it can be tested using kits available at many health food stores. An important fact that everyone should be aware of is that before eating more alkaline/acidic foods it is best to check first the pH level. Eating too much alkaline can also be bad to the health resulting to alkalosis. Everything that needs to be eaten whether it is an acid or alkaline food a balance must be maintained. If the pH is higher, eat acidic foods to lower it and vice versa.

As a food intolerance practioner I have recently come across a lot of clients and family members who are suffering and struggling with colds or flu. Be it flu season I thought I would share this helpful remedy information. Alongside quality nutritional habits the list below can help reduce the severity and shorten any colds/flu like symptoms.  

Boost your immune system, stay healthy, fight the pesky flu bug (and others), and treat the symptoms if you do come down with something with these home remedies

Green tea is known to have many properties that can help keep you in tip-top health – and therefore better prepared to ward off cold and flu bugs. 2-3 per day are often recommended. If you do come down with cold or flu symptoms (or feel them coming on), consider 3-4 cups of green tea per day to expedite ridding your body of those nasty bugs and give your body’s defences an extra jolt.

Ginger’s health benefits have long been touted. Steep several slices of fresh ginger root in hot water and sip for an extra health boost or to soothe a cough or scratchy throat.

Honey is known to bolster the immune system. A daily dose of honey can help you to feel energetic and stay healthy. It also has antibacterial and antimicrobial properties; if you do develop a sore or scratchy throat, honey will soothe and help heal. Use it in your tea, coffee, plain hot water or by itself. You can even gargle with honey (and lemon) in salt water when the mixture is at room temperature. (Do not give honey to children under 1 year of age.)

Lemons are loaded with vitamin C, which is known to support the body’s natural defences. Lemon (and lime) juice is reported to decrease the strength of the cold and flu virus in the body and reduce phlegm. Add lemon juice to your drinks with honey to stay well, build resistance to cold and flu and speed up healing if you do succumb. (if you have a hot lemon water be sure to not reach boiling point as this will kill off the vitamin c content),

Garlic may be known to ward off vampires, but it can also ward off colds and flu. Garlic contains the immune-boosting compound allicin, also known to relieve cold and flu symptoms. Chop or crush 1-2 gloves of fresh garlic and “steep” them in hot water; then, drink it like a tea.Or just add moreyou’re your meals/snacks This may also help others keep their distance from you (unless they’re attracted to the smell of garlic), preventing further spread of the virus.

Peppermint tea is laced with nutrients that help the body fight off illness. It also can act as an expectorant, helping the body to cough up mucous.

Salt water in homemade saline nasal sprays, nasal washes, and gargles has long been used effectively to soothe sore throats, and keep respiratory passages moist, decongested and free of invading pathogens. If you do get a sore throat, gargle with half a teaspoon of salt mixed with 1 cup of warm water, four times per day. For nasal washing, use a neti pot or bulb syringe with a quarter teaspoon salt in 1 cup of warm water. Tip head to one side over sink or basin and gently introduce solution to higher nostril. Allow solution to drain from the other nostril. Repeat procedure by then tipping head to opposite side. Note: Although many use warm tap water in their neti pots, distilled, sterile, or previously boiled water is recommended for purity/safety. Be sure to clean and dry the neti pot after each use to prevent the introduction of harmful bacteria into the nasal passages/sinuses.

Steam can help to relieve stuffiness and congestion. Boil a pot of water on the stove and then slowly breathe in the steam. Be careful as steam can cause burns. If the steam makes your nasal passages burn, pull your head back slightly and breathe in more slowly.

The truth is many of the old standard home remedies, when used regularly and properly, can be your body’s best – and least expensive – defence against colds and the flu, also helping to minimize their impact if they do take hold.

There are millions of apparently healthy vegans in the world so what’s going on?
Well according to by Marta D. Van Loan in her 2003 research for the USDA’s Western Human Nutrition Research Centre the amount of calcium removed from the bones for use by the body was equal in both vegans and omnivores. However, omnivores formed LESS new bone implying the vegan calcium is used more effectively.

In 2009 LT Ho-Pham found that even though vegans consumed less calcium and protein, vegans did not have lower bone-mineral density (published in “Osteoporosis International”)

Essentially what this means is, it’s not compulsory to consume cow’s milk in order to get sufficient calcium. So what can you eat?
Dark green leafy vegetables such as broccoli, watercress & kale are excellent sources of calcium that is highly absorbable by the body. (Think about it cows don’t drink milk – they eat their greens!)
Sesame seeds are another fabulous source, as are sunflower seeds, brazil nuts, dried figs & black strap molasses.
If you’re thinking there’s no way I can get my child to eat any of that stuff then you may need to get a little bit adventurous and make some smoothies. By mixing pineapple or apple juice with juice from green vegetables, adding a bit of raw beetroot for great nutrients (but more critically for turning the results a child friendly pink) and blending with some banana/seeds/nuts you’ll have a super nutritious “shake” that kids will gulp down happily. For recipes & inspiration Jason Vale has some great books.

What about fortified foods?

Well some of them can be really helpful but unfortunately most use calcium carbonate better known to most of us as chalk! This form of calcium had been shown in some studies as worse than useless as it can increase the risk of stone formation in the kidneys.

Calcium like all the nutrients is a team player and needs both Magnesium and vitamin D in the correct proportions to help make strong bones. Before supplementing with calcium I recommend consulting a qualified professional.

References & Further reading:
Livestrong:
Vegetarian & Vegan Foundation
Jason Vale Juice Master

When I posted on this topic on an internet forum for widows the thread was inundated with examples of crassness and I vowed to write a book on the topic – there clearly is a need for education out there! Well that’s still a work in process but in the meantime here’s my top five what not to say and if it stops a few people inserting their feet in to their mouths then great.

By the way this list is on no particular order – what’s most offensive to me may seem mild to someone else – just play safe and avoid all of them!

1)     I know how you feel.

This one is a doozie and it seems to be comforting doesn’t it. Well it isn’t. You see when someone is in a pit of despair they have no idea how they feel so how the heck would you know? Just because your Mum died and their Mum died doesn’t mean it’s similar – this is because every person and every relationship is unique, so the pain is unique – and here’s the thing.  This isn’t about you – it’s about them so stop changing the subject to you!

2)     Be grateful you had them so long

This is a well meaning attempt to get you to count your blessings but in truth it’s plain hurtful. No matter how long you had them you’re entitled to want them around now and yes you’re grateful but you still want more and there’s nothing wrong with that at all.

3)     You’ll find somebody else

Well this may be true eventually but while I’m in deep pain missing the love of my life desperately it’s also completely irrelevant to how I feel NOW.  So if you find yourself tempted to say this to anyone who has lost a partner through death or relationship breakdown; stop. Take a breath and think about someone or something important to you and say to yourself – “if you lost them don’t worry you can get another one”; register how that feels then say something else.

4)     They’re in a better place.

Now according to your belief system this may or may not be true. However it is also irrelevant to the person still here and grieving. It may give a slight comfort if they share that belief, it may cause acute discomfort if they don’t. Either way it’s also changing the subject again – away from their perfectly natural and valid pain and onto the person who isn’t there.

5)     So, he won’t be needing those golf clubs/concert tickets/other stuff

I’m sure I don’t need to explain why this is a bad one – but mainly it’s because once again it’s about you (and your desire not to see those tickets wasted!) and not about the person in pain.

So what are good things to say?

The main thing is to be honest and sincere. Sometimes all that’s needed is a hug or a smile.  Ask questions, be ready to really listen to the answers and don’t offer solutions – a griever wants to be heard not fixed.

Some helpful starters are:

I imagine that you feel like….

Starting a sentence with “I imagine” is unassertive and gives the griever a chance to correct you.  For example you say “I imagine you feel like you’ve been hit by a train” and they say well more like my entire world has exploded. This has given them a chance to say quite unconfrontationally how they really feel. Saying “you must feel devastated” will be generating an internal “yah think!!!” even if it’s not said out loud.

What happened?

Give them a chance to tell their story – don’t interrupt – questions are about you not them

I don’t know what to say…

Is often the best thing to say when there really is nothing to say.

Carole is a Certified Grief Recovery Specialist and regularly runs outreach programmes teaching the Grief Recovery Method. Contact her on 01234 862218.

So despite the fact that Catrina needs to lose a lot of weight I haven’t put her on a weight loss plan but I have asked her to cut out stimulants and the foods that were found to be toxic to her in an intolerance test.

At the start of the programme she was so toxic that drinking lemon water made her feel queasy. Adding ginger for a while relieved this, then she was able to tolerate the lemon water alone and for the last week has been tolerating a spoonful of olive oil added to it. This is real progress and a clue that she is very gradually becoming less toxic.

Last week at the end of week 5 she’d been off all her intolerant foods for at least 5 weeks, sugar had been cut out last mainly because a sugar free diet is really inconvenient. If you think you don’t each much sugar this short video is food for thought: http://www.bbc.co.uk/programmes/p004tm69

We’ve agreed that Catrina won’t weigh herself as this is “diet” mentality however after 5 weeks I wanted to check what was happening with her weight and body make up. The results were fantastic.

Overall Catrina had lost 10.5lb in weight, even better her body fat percentage had dropped from 55% to 53% which means that she lost a total of 12lb in FAT. So proportionally she has a little more water than she had before.

12lb of body fat in just 5 weeks is a great result and she’s thrilled – especially as slimming is her secondary goal.

I continue to be impressed by her commitment, both to the techniques I’ve asked her to do and the ban on stimulants. Giving up alcohol was Ok at first but she’s starting to miss it now but I want her liver to be much healthier before we can talk about an occasional glass of wine.

Castor Oil packing twice a week is stepping up the process of detoxing her liver in preparation for a liver flush in April.

Today I used Thought Field Therapy to establish that her unconscious mind and conscious mind are congruent (agreeing) and discovered that although her short term goal was good for both the long term goal was not supported by her unconscious. Without clearing this in all likelihood her unconscious would have sabotaged her efforts resulting in failure despite the good intentions of her conscious mind.

Her medium term goal is to be a size 18 by September, I’m confident she’s going to make it.

A week ago she cut out the last of her food intolerance foods and so is now avoiding all 5. We spread out the cutting out of each food, partly to help Catrina adjust to what would now be off the menu but mainly to prevent a healing crisis.

This can come about when too many changes are made too quickly for the body to handle and can be very uncomfortable. Some therapists feel that this proves the treatment is working. I see it as a sign of a badly managed therapy. If someone feels ill they are likely to give up all together and return to bad habits.

I have noticed some key changes in Catrina already:

She is much calmer. Previously all her thoughts would come tumbling out one after the other at breakneck  speed and I would have to slow her down and take her back to the question I’d asked a few minutes before which she’d answer then move on to 10 more things without drawing breath. Now without being aware of it she talks in a much more measured way, although it’s still fast I no longer get breathless listening to her!

The nasty rash on her foot has dried and the skin is looking much healthier although still very red. The nature of the itch has changed and she needs to remove far less dead skin from the area than previously.

The bags under her eyes have decreased, her sleeping pattern continues to improve and she isn’t as hungry all the time.

1 week ago I decided to introduce a chromium supplement. Her blood sugar is still erratic and she gets cravings for sweet things. This GTF Chromium (glucose tolerance factor) will help regulate her blood sugar and reduce cravings. Not all chromium is helpful so if you’re shopping for a supplement makes sure it is the GTF form.

She was feeling queasy on the lemon water I asked her to start her day with – an indication of just how toxic her gall bladder/liver is.  She now adds some fresh ginger and this has abated the queasiness.

One of the products she was worried about missing was bread – as bread contains sugar to make the yeast rise. She has solved this by swapping a teaspoon of agave nectar for sugar with her easy yeast in her home made bread and was thrilled with the results.

Her diet contains very little in the way of essential fatty acids – she’s not a fan of oily fish but will eat salmon so as well as encouraging her to have salmon twice a week i’ve suggested a tablespoon of hemp oil a day. It has the perfect blend of omegas 3, 6 and 9 for the human brain.

Also I’ve asked her to begin to support her liver for detox by eating a “super greens” mix taken from Patrick Holford’s 9 day liver detox plan.

Super Greens mix

1 big handful watercress

1 big handful young spinach leaves

1 handful basil

1 handful parsley

1 tablespoon extra virgin olive oil or hemp or flax oil

lemon juice to taste.

This should all be blended together to make a pesto like sauce and eaten on or with a meal every day.

I also want to increase her sulphur intake for the same reason – in the form of 1 clove garlic OR 1 red onion OR 2 shallots OR 4 spring onions daily – preferably raw as this ensures the active enymes are not destroyed by cooking.

Her food/mood diary shows she is generally much calmer in herself but also that the day she chooses eggs rather than porridge for breakfast she is hungrier through the day proving that a good low GL breakfast is a good start to the day.

On 21 January 2010, the Medicines and Healthcare products Regulatory Agency (MHRA) announced the suspension of the obesity drug sibutramine which also goes by the names Reductil and Meridia, in the UK and the rest of Europe.

Reductil is a satiety enhancer containing the active ingredient sibutramine hydrochloride monohydrate, which works by affecting neurotransmitters in the brain. In particular it increases levels of noradrenaline and serotonin, which helps you lose weight by enhancing the feeling of fullness you get after eating only small amounts of food.

However, anyone given a prescription for the drug was warned not to take it for longer than a year. But what’s the point of taking a drug which shows modest weight loss benefits which cannot necessarily be sustained after treatment is stopped? Anyway, I digress, as this is not the reason the drug was pulled…

The suspension of Reductil follows a review by the European Medicines Agency (EMA) which conducted a trial with 10,000 participants and found the risks of taking Reductil far outweigh the benefits. In fact, that’s a massive understatement, as it’s been found to increase the risk of non-fatal heart attacks and strokes… not a trade-off I for one would like to make!

Alarm bells should’ve been ringing at the EMA and MHRA long before now

Since Reductil was introduced in 2001 there have been 2094 suspected adverse reactions and 17 deaths linked to the drug. Six out of the 17 deaths were caused by heart problems and stroke.

In addition, placebo-controlled obesity studies showed that Reductil (5 to 20 mg once a day) caused increases in systolic and diastolic blood pressure. Other cardiovascular side effects have included tachycardia vasodilation, migraine, hypertension/increased blood pressure and palpitation, arrhythmias, myocardial infarction, and cardiac arrest.

This point alone should’ve have sealed the case on Reductil, since this drug was only made available to those who were obese and already at a greater risk of developing heart problems.

Gift horse

I suppose in this instance we must remind ourselves not to look this ‘gift horse’ in the mouth and to count our blessings… After-all, the drug has been withdrawn and doctors have been told not to issue any new prescriptions for Reductil. They’re also being told to review the health of patients who were taking the drug.

But (and there is always a but…) this is only the case in the UK and Europe. In the US, the drug is still available and prescribed under the name Meridia. From what I read on the website drugs.com, it doesn’t look as if the American Food and Drug Administration (FDA) is planning to issue a retraction of this drug anytime soon. So, for  readers in the US (and anywhere else in the world where this drug may still be available) here is a list of other disturbing side effects associated with this drug:

1. Common side effects – These include:

Back pain, dizziness, dry mouth, flu-like symptoms, headache, joint pain, nervousness, painful menstruation, runny nose, sleeplessness, sore throat, upset stomach, weakness.

2. Severe side effects – seek medical attention right away if you experience any of the following adverse effects:

Severe allergic reactions (rash, hives, itching, difficulty breathing, tightness in the chest, swelling of the mouth, face, lips, or tongue; unusual hoarseness), agitation, anxiety, blurred vision or other vision changes, change in amount of urine, chest pain, clumsiness, confusion, difficulty breathing, eye pain, fainting, fast or irregular heartbeat, high fever, increased sweating, large unchanging pupils, loss of consciousness, mood or mental changes (e.g. depression, mania, psychosis, thoughts of suicide or suicide attempt), one-sided weakness, restlessness, seizures, severe or persistent dizziness, headache, or weakness; shivering, shortness of breath, stomach pain, swelling of the feet, ankles, or legs; tremors, unusual bruising or bleeding, vomiting.

On the subject of side effects, it may also be useful to specifically highlight the gastrointestinal side effects associated with Reductil/Meridia. These include constipation, increased or decreased appetite, nausea, dyspepsia , gastritis , vomiting , rectal disorder and anorexia… Yes, you read that right, anorexia… Imagine taking a drug that can take you from one extreme to the other?

Here’s a thought for the MHRA and EMA… perhaps this drug should never have been approved in the first place. Let’s just hope the FDA catches on to the notion of suspending it soon. In the meantime, if you know of anyone battling obesity who is taking this prescription medicine, please forward this info to them. http://wp.me/pA5CF-1i

Patients who are currently taking Reductil/Meridia should make an appointment with their doctor straight away and should explore alternative ways to lose weight.

Before she said a word I knew she’d been doing as asked and improving her hydration – her skin was clearer and her eyes brighter – but I asked her exactly what she’d done so out came the food/mood diary.

photo by Suat Eman

In the previous post I outlined how many caffeinated drinks she was getting through but this week there were none at all. Even better she’d massively increased her intake of water with some interesting effects:

1) Not surprisingly she was needing to pee more often. With plenty of fresh clean water going in the body tissues no longer feel the need to hang onto what they’ve got and start to release water previously being retained.

2) Catrina was surprised to find that although she was drinking water she was now thirsty all the time. Cutting out the caffeine had reawakened her thirst reflex and her body was letting her know it wanted more of this great stuff. For the first time she had water on her desk the whole time and was drinking it regularly. The target to gradually increase to 2 litres a day which seemed daunting during our first meeting suddenly was easy.

3) She found she was somewhat less hungry, not a lot but noticeable, which for someone who was hungry all the time is quite significant.

4) She found she was sleeping slightly better – going straight to sleep when she went to bed rather than lying awake for a while and consequently waking up more refreshed. Unfortunately this was mitigated a bit by the need to get and pee during the night so I suggested she stop drinking a couple of hours before bedtime in order to give her body time to process the fluid.

All of this in addition to the clearer skin and brighter eyes achieved in the week when the caffeine effects were still leaving her system. It will be fascinating to see what happens in a completely caffeine free week.

Catrina found the hardest aspect of giving up was not the craving of the substance as she does have fairly good will power but the social pressure of “would you like a coffee” and the feeling of “I can’t have that.” I suggested that once people became used to the idea that she drinks hot water and not coffee it will become easier. We also talked about changing the mindset from “I can’t have” to “I choose not to, as choosing to have it is damaging for my health”.

She also had managed to cut out 3 of her 5 identified food intolerances: rice, soya and brocolli. The latter of course is pretty easy to avoid. Rice isn’t as easy as you might think. Rice flour creeps into many manufactured products. Soy is much worse – it gets everywhere. There’s nothing for it but to read absolutely every label. In doing her research Catrina was horrified to discover even some tinned tuna has soya added to the oil!

Her mission this week is to keep up the great start she has made until I see her again this Friday when the next changes will be coming in….