Thank You Girls

So this weekend I was home in Los Angeles and I got the pleasure of spending time with my best girlfriends and I just wanted to say thank you.

You have no idea how much this weekend meant to me. I know how much time, thought, effort, and money went into planning this and I am so thankful to you. I am so happy I got to see all of you and I can't imagine a wedding without you. I am so thankful for all the gifts (Individual thank you notes to come :)) I hope everyone had as much fun as I did and I really really really appreciate the shit out of all of you. Your friendship means the world to me. Even though we don't get much time to spend together and we may not talk as much as I would like as life tends to take over and go by way to fast I just want you to know how much you mean to me. Thank you all again from the bottom of my heart. Thank you for being there for me through some of the most difficult times in my life. Thank you for being genuinely happy for my success and good fortune, as if it were your own. Thank you for forgiving my faults, and immature lapses in judgment, and for tolerating my idiosyncrasies.Thank you for the phone calls, notes, e-mails, DMs, and IMs of support when I was overwhelmed with life. Thank you for being my friend always, not just when it was convenient. Thanks for letting me vent, and trusting me enough to tell me what’s bothering you. Thank you for making time for me even on your busiest days (Jen and Sara I know you two were swamped this weekend so thank you for taking the time out) Thank you for not letting time or distance affect our friendship. Thank you for being honest with me when I really needed you to be. Thank you for asking how I’m doing, and actually wanting to hear the answer. Thank you for hugs, smiles, inside jokes, and memories(Last night being one of the best ever). Thanks for understanding that I could never write a long enough blog post to express how much you all mean to me.

 

PS: "I feel so close to you right now, it's a force field."

 

 

 

Chill Out

With temperatures expected to climb well into the 90s over the next two days around Boston, I figure everyone is going to be finding ways to stay cool and beat the heat. 

First, beware of your surroundings

Check the latest forecast, get details on the Heat Advisory, and visit the Weather Blogs for updates.

Second, be precautious.  I have come up with a few tips to help you stay safe during a heat wave.

Tips on Recognizing and Avoiding Heat Stroke – If you’re out in extreme heat, you need to be careful to avoid heat stroke. Heat stroke is dangerous and can even be deadly.

Sometimes temperatures are so blisteringly-hot that you don’t feel like doing anything. But not everyone has the choice to hunker down in the air conditioning or head to a pool or a beach. Whether it’s for work or recreation, if you’re out in extreme heat, you need to be careful to avoid heat stroke. Heat stroke is a serious medical condition brought on by physical exertion in extreme heat. If untreated, it can lead to brain damage, organ damage, and even death.

How Do I End Up With Heat Stroke?

Heat Stroke results from having an abnormally elevated body temperature. Whenever your body works out, it naturally generates heat, which usually escapes through the skin or through the evaporation of sweat. However, when you work out in extreme heat or humidity (or when you work out at a high intensity outside and do not hydrate yourself), the heat your body produces may not be able to dissipate well enough and your body temperature rises, sometimes up to 106°F or higher.

Am I At Risk?

Infants, the elderly, athletes and those who work outside and physically exert themselves under the sun for a living are those at highest risk for heat strokes.

How Do I know it’s Heat Stroke?

Heat stroke symptoms can sometimes mimic those of a heart attack or other conditions. Often, an individual will experience signs of heat exhaustion before the condition escalates to heat stroke. Heat exhaustion symptoms include nausea, fatigue, headache, muscle cramps, dizziness, weakness and vomiting.

Heat stroke symptoms include a high body temperature, the absence of sweating, red or flushed dry skin, rapid pulse, difficulty breathing, hallucinations, disorientation, agitation, seizure and/or coma.

Emergency Room Doctors warn that friends and family should take note if someone appears altered, not acting correctly, wobbling, hot and dry to the touch, combative, or comatose. These symptoms should signal an emergency and a trip to the E.R.

How Do I Prevent Heat Stroke?

Avoid working out in high-temperature or humidity environments. If you cannot avoid physical exertion in these environments, be sure to frequently hydrate yourself to help keep your body temperature down. Take breaks as often as possible. Also, avoid drinking caffeine, alcohol or tea, as this may lead to dehydration.

Is There A Way To Treat Heat Stroke?

Heat Stroke requires professional medical treatment. If you or someone around you is exhibiting symptoms of a heat stroke, immediately call 911 or seek immediate professional medical help.

While you’re waiting for emergency medical services, get the victim to a shady area, remove layers of clothing, and apply cool or warm water to the skin, fan the victim, and place ice packs under the armpits and groin.

Tips on Avoiding Sunburn – The extreme heat may be gone in a few days, but it could definitely leave a lasting mark on your skin if you aren’t careful.

Anyone who’s spent a long day out in the summer sun is more than likely familiar with sunburn.

How Do I Get It?

Sunburn is literally a burn to the skin caused by the sun’s ultraviolet rays and anyone can get it from being out in the sun.

How Do I Know It’s Sunburn?

Sunburn is recognized by red or reddish skin in areas that have recently been exposed to the sun. The skin is hot to the touch and often painful. Other symptoms include peeling skin or blisters where the burn was most severe. Individuals with fair or light-colored skin are at a greater risk of sunburn injury.

Prevention:

If you’re going to be out in the sun, the best way to protect yourself is to apply sunscreen 15-30 minutes before heading outside.

For the most complete protection, apply a sunscreen with an SPF of 15 or higher that has both UVA and UVB protection to shield your skin from both the sun’s burning rays (UVB rays) and it’s aging rays (UVA rays) that are connected to melanoma skin cancers. Neutrogena Ultra Sheer Dry-Touch Sun block and Coppertone Ultra Guard Sunscreen Lotion are good ones to try. Both offer broad spectrum (UVA/UVB) protection. If you plan to be active or go in the pool, make sure you use a sweat proof/waterproof sunscreen, like Banana Boat Sport Performance Active MAX Protect.

For best application, use about a tablespoon of sunscreen to cover your entire face and ears, and use about a shot glass full to cover each of the other exposed parts of your body. Reapply every three hours.

Treatment

Over-the-counter medications such as ibuprofen and aspirin are helpful in reducing pain, especially when taken early on.

Aloe Vera gel helps to cool and calm the skin as well as reduce pain and promote healing. The gel forms a protective layer on the skin that seals in valuable moisture, preventing dehydration and promoting faster healing.

For mild sunburn, cool compresses with equal parts milk and water calm the skin. Apply to the sunburned area for 15-20 minutes at a time.

Avoid scrubbing or shaving the skin.

Of course, stay out of the sun while you’re sunburned

Third, It can become rather boring just sitting indoors by the A/C  all day so I suggest finding something fun to do in the heat.

FIND SOMEWHERE TO ‘CHILL’ OUT

Get outdoors and embrace the heat. Visit one of the local Beaches, take the kids to a water park or pool, or hit up an ice cream shop. Avoiding both brain freeze and a puddle of melted ice cream could be tricky. Care to give it a try?

Cooling Centers in and around your city: There are plenty of public spots that will open up in and around your city so you have a place to go to cool down.

Go to one of your cities local pools: Most state run dozens of public pools that offer people a place to beat the heat and chill out. The best part is that they’re free.

Visit Ponds & Freshwater Beaches: Most states manage a good number of public ponds and lakes. Most have public restroom facilities available and are staffed with lifeguards. 

Hit the Beach: The ocean breeze and cool water temperatures make the heat a little easier to bear.

Think outside the box: The same movie theaters, museums, and malls that make for great rainy-day activities can double as the perfect hideout from the sun.

Wellness Wednesday-In Flight Travel Tips

For some people travel is one big headache with regards to the stress and exhaustion of moving through several times zones. Others who have battled with headaches prior to travel will often find that the strain and bustle of travel leaves them with intense headaches or migraines. A sore head is a challenge in itself but when you're away from the security and comfort of your home surroundings, it can be more unpleasant to deal with headaches.  The following are some travel tips on dealing with what to wear, how to deal with stress, sleep, diet & dehydration, pressure changes, and getting a bit of exercise while on the airplane.

What to wear

What do you wear on the plane? No, seriously, it's not a rhetorical question: what do you wear on the plane?

I ask only because there was a man on my most recent flight---and we're talking a grown man, one who likely pays taxes, has his driver's license, and is capable of growing a beard---wearing plaid flannel PJ bottoms. Granted, it was a long flight, but really? Plaid pajamas on the plane? Oh, I'm sure they're comfy, but so are corduroys.

It wasn't so long ago that people dressed up for air travel, placing it on the same level of sartorial seriousness as an important dinner date or a job interview. For this reason I've always taken my "airplane outfit" seriously.

My emphasis is placed on comfort, style, and plain old common sense rather than anything else. So here are my rules:

 Long pants-no Capri’s or shorts

If you are going to wear a skirt be sure to wear leggings
 Shoes that can be slipped on and off easily (and---or at the very least or---thick socks. Have you seen those airplane bathroom floors?)
 No white. Or cream. Or beige. In fact, head-to-toe black is often the safest way to go.
 Layers for peeling on and off (airplane AC is notoriously fickle)
No dangly earrings (in fact pocket the ones you have on-they often fall off after resting your head)
 A  Pashmina (which ties very neatly to a bag handle like a scarf, thus freeing up valuable real estate in your carry-on) in case the blankets have all been taken by the time you board.
Nothing sloppy or slobby---one should always hold out hope of getting upgraded (hint: if they're considering you based upon appearance, apparently the shoes are where they look first. Sneakers probably won't make it into the Business Class cabin.)

 No plaid pajama pants. Ever.

Dealing with Stress

Crowds, noise, bright lights and delays are all small stresses that can add up to one big headache or migraine. Anything stressful can potentially cause a headache and bright lights and noises are notorious migraine triggers. These perils of travel are inevitable in most cases, so it's best to find ways to cope with the discomfort of travel stress. Be sure to pack sunglasses or a soft 'blackout' band to wear over your eyes. Not only can this help you to avoid glaring lights, but it can also help you to sleep. Look for ways to keep busy during delays. Grab a cup of tea, a bite to eat and a magazine. Some airports even have spa and massage services, so if you're willing to splurge a little, you may wish to obtain a massage. You will feel much more relaxed and may ultimately be thankful of the delay.

Trying to Sleep

Lack of sleep contributes to headaches and when it's prolonged, as it may be during travel, head pain can be quite frustrating. If you're not one of those lucky few who can sleep through the flight, try to obtain even a little bit of sleep by blocking out noise with earplugs, and avoiding any stimulants such as caffeine. The supplement melatonin has been suggested as a sleep aid for jetlag, but talk to your doctor before taking any supplements, even over-the-counter ones. Some of the standard anti-nausea medications that travelers use for motion sickness also have the side effect of drowsiness, so you may find that once your tummy has settled, you are pleasantly sleepy and able to have a nap.

Diet and Dehydration

For people who experience migraines, avoiding food triggers is often a major lifestyle focus. Airplane food is often loaded with food additives to preserve the food and these can prompt painful migraines. It's generally wise to bring your own food whenever possible. Don't avoid eating because low blood sugar can further exacerbate a headache. Keep a variety of healthy non-perishable snack foods in your bag for when you travel. Nuts are an excellent choice loaded with fiber, complex carbohydrates and healthy fats, as well as protein. Fruits and bite-sized vegetables are also an easy snack to transport and you can conveniently munch on these throughout your flight. Be sure to drink water frequently, as dehydration can cause headaches. It may be difficult, but try to avoid the temptation to have that glass of wine to help you relax. Alcohol influences blood sugar and causes dehydration; it also can lead to withdrawal headaches so do aim for non-alcoholic beverages whenever possible.

Dealing with the Changes in Cabin Pressure

Pressure changes can lead to airplane headaches. Both cabin pressure changes and altitude can cause severe headaches, particularly sinus ones. Swelling in the sinuses from pressure changes leads to physical pressure on surrounding areas in your face and triggers headaches. Ear pressure can also contribute to headaches and is a common complaint during air travel. To address pain from headaches, you can bring over-the-counter painkillers such as acetaminophen. These should provide relief although try to find one that doesn't include caffeine, as caffeine's diuretic effects can be particularly dehydrating during travel.

Get Moving

Sitting for long periods of travel can leave muscles all over your body feeling cramped, tight and sore. Airplane seats are hardly known for comfort and your shoulders, back and neck may become very stiff, leading to tension headaches. Sometimes, the effects of travel are felt for days afterwards; your neck and back area can remain tensed and you may experience a dull headache that never quite goes away. Whenever possible during travel, try to take a little walk around. On a plane, you can usually walk up and down the aisles every so often to release tension in your legs and spine. There are even airplane yoga  poses you can perform on an airplane. Most are done from the privacy of your seat, so there is no need to worry about making a spectacle in the aisles. The following is a list of in-flight exercises that help to increase the body's blood circulation when you sit for long periods of time on an airplane.  

1. Ankle Circles

Lift feet off the floor. Draw a circle with the toes, simultaneously moving one foot clockwise and the other foot counterclockwise. Reverse circles. Rotate in each direction for 15 seconds. Repeat if desired.

2. Foot Pumps

Foot motion is in three stages.
1. Start with both heels on the floor and point feet upward as high as you can.
2. Put both feet flat on the floor.
3. Lift heels high, keeping balls of feet on the floor.
Repeat these three stages in a continuous motion and in 30-second intervals.

3. Knee Lifts

Lift leg with knee bent while contracting your thigh muscle. Alternate legs. Repeat 20 to 30 times for each leg.

4. Neck Roll

With shoulders relaxed, drop ear to shoulder and gently roll neck forward and back, holding each position about five seconds. Repeat five times.

5. Knee to Chest

Bend forward slightly. Clasp hands around the left knee and hug it to your chest. Hold stretch for 15 seconds. Keeping hands around the knee slowly let it down. Alternate legs. Repeat 10 times.
6. Forward Flex

With both feet on the floor and stomach held in, slowly bend forward and walk your hands down the front of your legs toward your ankles. Hold stretch for 15 seconds and slowly sit back up.

7. Shoulder Roll

Hunch shoulders forward, then upward, then backward, and downward, using a gentle circular motion.

With a little bit of prior planning, you can ensure your travel plans don't lead to headaches and migraines. This means less worry about head pain and more time spent enjoying your arrival in a new place. Happy and Safe Travels!

Resources:  Qantas.com

A Birthday Reflection

This Saturday is my Birthday; I am turning 32 and could not be happier. I have amazing friends, a wonderful and loving family, and a husband whom I would be lost in life without and am beyond grateful for. He has shown me what true love is, Unconditional and forever.  I love you Paul.  It’s funny because I am sitting here today thinking that the previous year has gone by faster than the last. I thought the same thing last year.  This year however seems even faster.  Am I really 32?  When did that happen? Maybe this year, and every year past 30 has seemed faster than usual because I haven’t started parenthood yet. I think when you don’t have children it’s easy to forget you’re aging, because there’s nothing in your immediate surroundings against which you can measure yourself. Children change and grow so quickly that you notice the years more;but apart from some fine lines I’d almost be able to forget what’s happening to me. Aging happens to the best of us…if we’re lucky. And that’s the perspective I try to take. Birthdays are now, primarily, a time to be grateful and not to mourn. Not everyone gets to live this long. Not everyone gets to live a life this good and to know and love such fantastic people. So this is what I choose to focus on. Before I forget, I should really give credit where it’s due — to my parents, particularly my mother. She gave me life and should really be the one getting the party and presents on Saturday. Thanks, Mom!

Emily's Extra Rose

   The show kicked off with a 1 on 1 date between Travis the egg man and Emily. They took a stroll through the city, and appeared to get along great. Although sad to be without her daughter for the first time during this journey, Emily is looking forward to putting the drama of last week behind her and enjoying this magnificent city with her guys. As the men arrive at their suite at the Radisson Blue Resort and Spa, Emily delivers the first date cards herself, inviting Travis to ‘look for love beyond the walls.’ The couple explore old town – buying souvenirs, walking the ramparts of the walled city and dancing to local music. Later that evening, at a romantic dinner spot in an ancient fort, Travis opens up about the broken engagement in his past.  Emily revealed she was worried that they might not have any romance, and they didn’t, so she gave him the boot after they ate dinner. He also got misty eyed as he exited. It was really very sad. I kind of felt sorry for him.
The next day, 6 men meet Emily in old town Dubrovnik, where she takes them to a breathtaking historic theater where they see an early screening of Disney’s new Pixar movie titled, “Brave.”. The men had better be paying attention because afterwards, mimicking the movie, they will be asked to dress in kilts and compete in their own Highland Games. The bachelor’s fire arrows throw logs and test each other’s strength. Sean dominates the competition; he even breaks a log in a throwing contest. Chris wasn’t as good at the games but kept smiling, seemed to have a good time and despite it all and kept persistent in the face of defeat. When the games are over, Emily decides to give the award for bravery to Chris because he kept a smile on his face and kept trying even though he lost every event.  Chris also got the rose during the after party.  Way to go Chris.

After a break, they showed 1 on 1 date footage with Cocky Ryan. After a romantic drive up the Adriatic coast, stopping to take photos, meet the locals and even harvest oysters, they return to town for an intimate dinner, and Ryan lays out all the qualities he is looking for in a wife.  Emily said, she liked spending time with him, but kept constantly feeling unsure about him, especially when he kept referring to Emily as a future trophy wife. Ultimately, she decided give him the boot, because she felt they weren’t looking for the same things.

However, Ryan stretched the scene out about an extra 15 minutes, basically, begging Emily to keep him, and trying to convince her, she’s making a mistake. Also, the rest of the guys, cheered, when they saw Ryan’s luggage, being carried away. What was really funny about that is Ryan actually thought he had a good relationship with the guys.

After that, Arie snuck over to Emily’s place, and told her, she made the right decision in dumping Ryan, and they ended up, kissing all night, so that was convenient. Then Emily talked 1 on 1 with a few of the guys at the cocktail party.

Some of the more anxious men use the cocktail party to plead their cases, as one bachelor reveals his vulnerable side while another one assures Emily that he would be her best choice. Finally, the rose ceremony took place. Emily remains conflicted over which men should receive roses and walks out of the room with the final rose in her hand. Towards the end, Emily ran out to get host Chris Harrison to give her an extra rose, so she could keep all the remaining guys. So, Sean, Jef, Arie, Doug, and John all received roses to join Chris, who received a rose, earlier in the show.

That left Travis and Cocky Ryan as the only two unlucky men in this episode.

The eight men still in the running toward becoming are:

Arie, 30, a race car driver from Scottsdale, AZ
Chris, 25, a corporate sales director from Chicago, IL
Doug, 33, a charity director/realtor from Seattle, WA
Jef, 27, an entrepreneur from Salt Lake City, UT
John “Wolf,” 30, a data destruction specialist from St. Louis, MO
Ryan, 31, a pro sports trainer from Augusta, GA
Sean, 28, an insurance agent from Dallas, TX
Travis, 31, an advertising sales representative from Madison, MS



Resistance Band for Muscle Mass and Weight Loss

Effectively losing weight comes down to a simple formula: burning more calories than you consume. Cardiovascular exercise which lasts at least 20 to 30 minutes is a good method for eating up stored fat

If you have been thinking about starting a weight loss program and realized that strength training with resistance bands will actually cause you to lose more weight than a strict, low calorie diet. Then you are right!

Most women believe that working out will give them manly muscles or that they will bulk up. This is the furthest thing from the truth. It is almost impossible for women to ever achieve the muscularity that a guy can, without taking steroids.

Yet, no other type of exercise will provide you the kind of fat loss that strength training with resistance bands will provide you.

Whether you're a male or a female, strength training with resistance bands will give you these kinds of benefits:

Increasing endurance and flexibility

Protecting your joints (reducing your injury risk)

Increasing bone mass (which helps prevent fractures and degeneration from osteoporosis)

Increasing your energy level

Boosting your metabolism

This resistance band workout is for intermediate/advanced exercisers and includes basic moves for the entire body using a resistance band. This workout focuses more on endurance, so adjust your hand position or the position of your body to get the most tension out of each move. If anything feels too easy, try using a heavier band with more tension.

Workout:

Intermediate:

Do two sets of 16 reps using a variety of bands, 2-3 times a week with at least one day of rest between workouts.

Advanced:

Do three or more sets of 16 reps using a variety of bands 2-3 times a week with at least one day of rest

Alternating Chest Press

Tips and Warnings

To burn maximum calories, keep rest time short between circuits. Challenge yourself by using moderate to heavy resistance when performing exercises. Keep the light resistance band just in case the heavy resistance band becomes too heavy. Allow 48 hours of rest before performing the resistance band circuit again.

Check resistance bands for tears before exercise. Damaged bands may snap and cause injury. Use slow and controlled movements when exercising using resistance bands to prevent injury.

Conclusion:

Strength training with resistance bands is ideal for both guys and gals. Most exercise bands allow you to start with resistance levels of 5 pounds, and the better ones go up to 150 pounds.

This way any one any age or any sex can begin receiving the benefits of a strength training with resistance band workout.

References

http://www.betterbodyjournal.com/resistance-bands

http://www.resistancebands.info/resistance-band-training-for-weight-loss/

Wrap the band around a sturdy object behind you at chest level.  Begin with the elbows bent to 90 degrees, forearms parallel to the floor.  Keep the right arm stationary and press the left arm out.  Bring the left arm back and then press forward with the right arm.  Continue alternating arms for a total of 16 reps on each side.

One-Arm Chest Fly

Attach the band to a sturdy object at about shoulder height (standing or sitting). Hold the handle in right hand and wrap the loop around hand to increase tension if needed. Keeping arm straight (elbow slightly bent) at shoulder level, contract the chest to bring the arm in towards the mid-chest. Return to start and repeat.

Resisted Push ups

Begin on knees or toes and wrap the band over your back, holding onto the ends with both hands flat on the floor. Loop the band to add tension and bend elbows into push up.

Lat Pulls

Begin with arms straight up overhead, holding the band towards the middle. Adjust hands closer to increase tension. Contract the back and pull the band out while bringing the elbows towards the rib cage. Raise back up and repeat.

Resistance Band Squats

Start by stepping on the resistance band with both feet shoulder width apart. Hold the resistance band at shoulder level with both hands. Start into a full squat while holding the band at shoulder height. Return to the starting position and repeat.

Resistance Band Bent Over Rows

Start by placing the band under one foot and stepping backwards with the other foot.
Bend over keeping your back flat and stop at a 45 degree angle.
Pull the bands up towards your waist keeping your elbows in close together.
Squeeze your shoulder blades together when performing rowing motion.

Diagonal Wood chops

Starting Position: Loop the band under your left foot and grasp either end. Keep hands together and extend arms down towards left foot.
Bring band up and away in a wood chopping motion.
During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction.

Resistance Band Lunges

Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place resistance band under front foot and hold the other end with your hands. Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
Return to start position.

Biceps Curls with Resistance Band

Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance.
Step onto middle of tubing with back foot or both feet.
Start position: Grasp ends with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.
Flex at the elbows and curl band up to approximately shoulder level. Keep elbows close to sides throughout movement. 5. Return to start position.
Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

Lateral Rows with Resistance Band

Step onto resistance band with feet hip width apart and knees slightly bent.
Start position: Grasp ends with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent.
Raise band to side of body at shoulder height keeping elbows only slightly bent.
Return to start position.

Motivation Monday- Magnesium as a diet aid

So often when people think about weight loss they think about going on some kind of starvation diet.  The problem is that this will simply result in a lowered metabolism and ill health.
The best way to go about weight loss is to think about nutrition and understand what your body needs to function properly.  As strange as it might sound, magnesium is one of the nutrients which could help you lose weight.
Recently all the magazines are raving about the new weight loss miracle, Magnesium.  I decided to do a little research on the subject to give you an idea of just how effective this new weight loss treatment is, how much you should take, and how you can get it naturally without supplements.

Will magnesium help you lose weight?

First off, in order to lose weight with magnesium you have to be deficient in the first place.  If your body is replete with magnesium then taking extra in the form of supplements won’t help you.

How does magnesium help with weight loss?

Every organ in the body -- especially the heart, muscles, and kidneys -- needs the mineral magnesium. It also contributes to the makeup of teeth and bones. Most important, it activates enzymes, contributes to energy production, and helps regulate calcium levels, as well as copper, zinc, potassium, vitamin D, and other important nutrients in the body.

Magnesium plays a key role in more than 300 of your body’s biochemical reactions, meaning that if you’re deficient, your body isn’t able to work as well as it should.
For instance, you might have a tendency to binge on comfort foods when you’re feeling depressed.  Well, magnesium will help with your depression because it’s needed to help convert the amino acid tryptophan into serotonin and also melatonin.
Serotonin is one of the hormones that make you feel happy whilst melatonin helps you get to sleep.  So if you’re feeling happy and you’re getting a good night’s sleep, chances are you won’t feel the need to binge on high fat and high sugar foods.
Here’s another example, a lot of women crave chocolate around the time of their menses.  Why should this be?  Well, cocoa is one of the best sources of magnesium and helps relieve cramps and can generally provide you with a sense of well-being.
Magnesium is also needed to give you enough energy to exercise.  This is because the mitochondria in your muscles produce a kind of energy called ATP.  In order for this energy to work properly it needs to bind to magnesium.

Are you deficient in magnesium?

Symptoms of magnesium deficiency may include agitation and anxiety, restless leg syndrome (RLS), sleep disorders, irritability, nausea and vomiting, abnormal heart rhythms, low blood pressure, confusion, muscle spasm and weakness, hyperventilation, insomnia, poor nail growth, and even seizures.

Magnesium has an interesting relationship with calcium in that they work with and against each other.  This means that you need to have the correct balance between these two nutrients.  It’s said that the ratio of calcium to magnesium should be 2:1.  However if you eat a lot of dairy products, chances are you’re getting more in the region of 10:1.
Calcium and magnesium both compete for absorption so if you’re getting too much calcium it means that magnesium won’t be absorbed properly.
Also, Western diets are becoming more and more deficient in magnesium particularly because of the amount of refined grains we eat.  When grains are processed, so many of the nutrients are stripped out.  In some countries flour has been fortified with certain nutrients such as folic acid; however this hasn’t been the case with magnesium.

How do you get more magnesium?

Rich sources of magnesium include tofu, legumes, whole grains, green leafy vegetables, wheat bran, Brazil nuts, soybean flour, almonds, cashews, blackstrap molasses, pumpkin and squash seeds, pine nuts, and black walnuts. Other good dietary sources of this mineral include peanuts, whole wheat flour, oat flour, beet greens, spinach, pistachio nuts, shredded wheat, bran cereals, oatmeal, bananas, and baked potatoes (with skin), chocolate, and cocoa powder. Many herbs, spices, and seaweeds supply magnesium, such as agar seaweed, coriander, dill weed, celery seed, sage, dried mustard, basil, cocoa powder, fennel seed, savory, cumin seed, tarragon, marjoram, poppy seedUnfortunately most magnesium supplements on the market use magnesium oxide.  The problem with this is that it’s poorly absorbed by the body and can produce a laxative effect.

Magnesium is available in many forms. Recommended types include magnesium citrate, magnesium gluconate, and magnesium lactate, all of which are more easily absorbed into the body than other forms. Time release preparations may improve absorption. Ask your health care provider.

Other familiar sources are magnesium hydroxide (often used as a laxative or antacid) and magnesium sulfate (generally used orally as a laxative or in multivitamins, or added to a bath). Some magnesium can be absorbed through the skin.

Some people even enjoy adding Epsom salts into a bath and having a good soak.  This will be particularly good on days when you’re muscles are feeling tight and sore.  600g of Epsom salts in a bath for 15 minutes will significantly increase the levels of magnesium in your body.
In order to get the most out of magnesium you also need to ensure you have good levels of vitamin D to help with absorption.  If you live in a cold climate chances are you’re not getting enough vitamin D from sunlight which means you’ll probably want to take a supplement of at least 1,000 iu.
How to take it:

How to Take It:

Be sure to check with your health care provider before taking magnesium supplements and before considering them for a child. Under certain circumstances, such as certain heart arrhythmias or preeclampsia, a doctor will give magnesium intravenously (IV) in the hospital.

It is a good idea to take a B vitamin complex, or a multivitamin containing B vitamins, because the level of vitamin B6 in the body determines how much magnesium will be absorbed into the cells.

Dosages are based on the dietary reference intakes (DRIs) issued from the Food and Nutrition Board of the United States Government's Office of Dietary Supplements, part of the National Institutes of Health.

Pediatric

Do not give magnesium supplements to a child without a doctor’s supervision.

Children 1 - 3 years of age: 40 - 80 mg daily

Children 4 - 8 years of age: 130 mg daily

Children 9 - 13 years of age: 240 mg daily

Males 14 - 18 years of age: 410 mg daily

Females 14 - 18 years of age: 360 mg daily

Pregnant females 14 - 18 years of age: 400 mg daily

Breastfeeding females 14 - 18 years of age: 360 mg daily

Adult

Males 19 - 30 years of age: 400 mg daily

Females 19 - 30 years of age: 310 mg daily

Males 31 years of age and over: 420 mg daily

Females 31 years of age and over: 320 mg daily

Pregnant females 19 - 30 years of age: 350 mg daily

Pregnant females 31 and over: 360 mg daily

Breastfeeding females 19 - 30 years of age: 310 mg daily

Breastfeeding females 31 years of age and over: 320 mg daily

A person’s need for magnesium increases during pregnancy, recovery from surgery and illnesses, and athletic training. Speak with your physician.

Precautions:

Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable health care provider.

Since magnesium is excreted by the kidneys, people with heart or kidney disease should not take magnesium supplements except under their doctor's supervision.

It is very rare to overdose on magnesium from food. However, people who ingest large amounts of milk of magnesia (as a laxative or antacid), Epsom salts (as a laxative or tonic), or magnesium supplements may overdose, especially if they have kidney problems. Too much magnesium can cause serious health problems, including nausea, vomiting, severely lowered blood pressure, confusion, slowed heart rate, respiratory paralysis, and deficiencies of other minerals, coma, cardiac arrhythmias, cariac arrest, and death.

More common side effects from magnesium include upset stomach and diarrhea.

Magnesium competes with calcium for absorption and can cause a calcium deficiency if calcium levels are already low. Some medications may lower magnesium levels in the body. These include chemotherapy drugs, diuretics, digoxin (Lanoxin), steroids, and certain antibiotics.

Possible Interactions:

If you are currently being treated with any of the following medications, you should not use magnesium without first talking to your health care provider.

Amino glycosides -- Concomitant use with magnesium may cause neuromuscular weakness and paralysis.

Antibiotics -- Taking magnesium supplements may reduce the absorption of quinolone antibiotics, tetracycline antibiotics, and nitrofurantoin (Macrodandin). Magnesium should be taken 1 hour before or 2 hours after taking these medications. Quinolone and tetracycline antibiotics include:

Ciprofloxacin (Cipro)

Moxifloxacin (Avelox)

Tetracycline (Sumycin)

Doxycycline (Vibramycin)

Minocycline (Minocin)

Blood Pressure Medications, Calcium Channel Blockers -- Magnesium may increase the risk of negative side effects (such as dizziness, nausea, and fluid retention) from calcium channel blockers (particularly nifedipine or Procardia) in pregnant women. Other calcium channel blockers include:

Aamlodipine (Norvasc)

Diltiazem (Cardizem)

Felodipine (Plendil)

Verapamil (Calan)

Medications for diabetes -- Magnesium hydroxide, commonly found in antacids such as Alternagel, may increase the absorption of some medications used to control blood sugar levels (particularly glipizide or Glucatrol and glyburide or Micronase). If you take these medications to control blood sugar, your doctor may need to adjust your dose.

Digoxin (Lanoxin) -- Low blood levels of magnesium can increase negative effects from digoxin, including heart palpitations and nausea. In addition, digoxin can cause more magnesium to be lost in the urine. A doctor will monitor magnesium levels in people taking digoxin to see whether they need a magnesium supplement.

Diuretics -- Diuretics known as loop (such as furosemide or Lasix) and thiazide (including hydrochlorothiazide) can lower magnesium levels. For this reason, doctors who prescribe diuretics may recommend magnesium supplements as well.

Fluoroquinones -- Concomitant use with magnesium may decrease absorption and effectiveness. Flouroquinones should be taken a minimum of 4 hours before any products containing magnesium.

Hormone Replacement Therapy -- Magnesium levels tend to decrease during menopause. Clinical studies suggest, however, that hormone replacement therapy may help prevent the loss of this mineral. Postmenopausal women, or that taking hormone replacement therapy, should talk with a health care provider about the risks and benefits of magnesium supplementation.

Labetol -- Concomitant use with magnesium can slow heart beat abnormally and reduce cardiac output.

Levomethadyl -- Concomitant use with magnesium may precipitate a heart condition called QT prolongation.

Levothyroxine -- There have been case reports of magnesium containing antacids reducing the effectiveness of levothyroxine, a medication that treats underactive thyroid.

Penicillamine -- Penicillamine, a medication used to treat Wilson's disease (a condition characterized by high levels of copper in the body) and rheumatoid arthritis, can inactivate magnesium, particularly when high doses of the drug are used over a long period of time. Supplementation with magnesium and other nutrients may reduce side effects associated with penicillamine. If you take penicillamine, a health care provider can determine whether magnesium supplements are right for you.

Tiludronate (Skelid) and Alendronate (Fosamax) -- Magnesium may interfere with absorption of medications used in osteoporosis, including alendronate (Fosamax). Magnesium or antacids containing magnesium should be taken 1 hour before or 2 hours after taking these medications.

Others -- Aminoglycoside antibiotics (such as gentamicin and tobramycin), thiazide diuretics (such as hydrochlorothiazide), loop diuretics (such as furosemide and bumetanide), amphotericin B, corticosteroids (prednisone or Deltasone), antacids, and insulin may lower magnesium levels. Please refer to the depletions monographs on some of these medications for more information.

Conclusion

Magnesium isn’t some sort of miracle weight loss product however it’s absolutely essential for a healthy body and most people today are deficient in magnesium.  So if you feel you might be deficient and want to health benefits of magnesium then this is a very healthy route to take.

Magnesium Booster #1

Juicing

Berry-Green Juice

Juicer: 4-5 beets, 2 Swiss chard leaves, 2 collard leaves, ½ peeled lemon, 1 peeled cucumber. Turn off juicer; add ½ cup blueberries and juice again.

Blender: chop 4-5 beets, 2 Swiss chard leaves, 2 colored leaves, 1 peeled cucumber, Add to blender along with ½ cup blueberries, 6 ice cubes and the juice of ½ a lemon.  Blend until smooth.

Super-Greens smoothie

Juicer:  juice 1 peeled cucumber, 2 celery stalks, 1 handful of spinach or kale and 1 green apple, and ½ peeled lemon.

Blender: chop 1 peeled cucumber, 2 celery stalks, 1 handful of spinach or kale and 1 green apple.  Place in blender with ½ peeled lemon and 6 ice cubes.  Blend until smooth

Magnesium Booster #2

Crunchy Snacks

Pumpkin seeds:  151 mg per oz

Brazil nuts:  107 mg per oz

Almonds:  78 mg per oz

Cashews pine nuts:  77 mg per oz

Peanuts:  71 mg per oz

Chestnuts:  50 mg per oz

Walnuts:  45 mg per oz

Granola:  43 mg per oz

Magnesium Booster # 3

Summer Fresh Salad

Toss together 2 cups tor green leaf lettuce, 1/3 a cup sliced apples, 1 cup chopped walnuts, 1 tops chopped scallions.  Drizzle with your favorite dressing.

Power up your salad by mixing and matching your own supercharged salad.  Simply replace the lettuce with a leaf green from column A, the walnuts with a nut or seed from column B, and the apples with a choice from column C.

A: beet greens, turnip greens, dandelion seeds, kale, Bibb lettuce, collard greens, bock Choy

B: pumpkin seeds, almonds, sunflower seeds, peanuts, pine nuts, pecans

C:  chick peas, broccoli, carrots, black beans, corn kernels, green beans

References:

http://www.webmd.com/vitamins-supplements/ingredientmono-998-MAGNESIUM.aspx?activeIngredientId=998&activeIngredientName=MAGNESIUM

http://www.livestrong.com/article/284387-weight-loss-magnesium/