Very few people are
aware of how vital magnesium is for overall health. After oxygen, water, and
food, magnesium may be the most important element needed by our bodies,
activating over 300 different biochemical reactions necessary for your body to
function properly.

Studies show that most
people regularly take in about half of what they need and that over 8
out of 10 people do not take enough daily magnesium for even the minimum daily
amounts recommended. Recent research has revealed that this lack of magnesium
may put your heart – and your health – at significant risk.

The multiple health
benefits of magnesium include transmission of nerve impulses, body temperature
regulation, detoxification, energy production, and the formation of healthy
bones and teeth. 

Women of all ages
benefit immensely from the intake of magnesium. Besides keeping osteoporosis at
bay, magnesium health benefits in women include relief from symptoms of
menopause and premenstrual syndrome (PMS).

The other crucial health
benefits of magnesium include protein synthesis, relief from bronchospasm
(constricted airways) in the lungs, and improvement of parathyroid function. It
boosts the bio-availability of vitamin B6 and cholesterol, improves muscle functioning,
and prevents osteoporosis, insomnia, constipation, heart attacks, hypertension,
constipation, migraines, kidney stones, and gallstones.  

Good dietary sources of
magnesium include nuts (especially almonds), whole grains, wheat germ, fish,
and green leafy vegetables. As with most nutrients, daily needs for magnesium
cannot be met from food alone which is why magnesium dietary supplements are
recommended as well.

Early symptoms of
magnesium deficiency include:

• body aches




• leg cramps




• fatigue or low energy




• restless sleep




• headaches and migraines




• muscle twitches




• chronic constipation




• insulin resistance




• severe PMS, and more.

Left
untreated, a magnesium deficiency can lead to more life-threatening conditions
such as hypertension, heart disease, stroke, type 2 diabetes, osteoporosis, and
others.  ]]> http://www.leanimages.net/news/2012/01/magnesium-cedar-park-round-rock-pflugerville-georgetown-personal-trainer-bootcamp/feed/ 0 http://www.leanimages.net/news/2011/06/georgetown-pflugerville-round-rock-personal-training/ http://www.leanimages.net/news/2011/06/georgetown-pflugerville-round-rock-personal-training/#comments Wed, 15 Jun 2011 17:19:09 +0000 LeanImages http://www.leanimages.net/news/?p=799 Come train with the areas most experienced personal trainer in a private studio environment. 

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in a large wok, spray pam and 2 tbsp healthy oil. 
saute 2 gloves of  shallots and 2 tbsp chopped garlic , add rice and drained red beans,

season with sea salt…

makes approx 8 servings.

it will  last all week as your healthy carb

Very exciting!

This week: 5oz chicken breast cutlets and 4 oz salmon

Ronzoni high grain pasta with red beans stirfried in 1 tbsp of coconut oil and 1 tbsp of chopped garlic and sea salt.
I made 7 servings and each serving is approx 9 grain of fiber and about 250 calories

Stir fried green string beans with 1 tbsp olive oil and garlic and sea salt.

Here’s a fast and simple way to know if you’re really eating a single portion.

Carbohydrates

• What it is: As the body’s main fuel source, carbohydrates help build energy for the brain and muscles. Carbs  include whole grain breads, pastas, brown rice, couscous, quinoa and potatoes.
• Portion Size:  A fistful is equal to one serving of carbs (this will increase if you’re training intensely).

Protein

• What it is: Protein helps build muscle and maintain the immune system. Protein  sources include fish, chicken, turkey and beef.
• Portion Size:  A palm full is an appropriate portion (this may slightly change with activity level—Goal: 0.8 – 1 gram per pound of body weight per day)

Fat

• What it is: Healthy fats repair cells, help transport and absorb fat-soluble vitamins (A,D,E, and K), and help regulate blood sugar.
  Healthy fats  include olive oil, avocado and nuts.
• Portion Size: Add in small amounts at each meal and snack (examples: 8 almonds, 1 teaspoon of olive oil, 1 tablespoon of peanut butter, 1/4 avocado are all equal to a single serving)

chicken meatloaf, seasoned baked red potatoes, stirfry brocilli and califlower
3/4 pound of ground cooked Bison (95% lean)
2 chicken cultets.

5am Breakfast: 
10 grain hot cereal (1/4 cup dry) cooked with ½ water and ½ heb skim mootapia (can use lite coconut mik instead of skim) with ¼ c blueberries , 1 tbsp of flaxseed meal, 1 tsp stevia

830am: protein shake with scoop of miracle greens

10am
½ c breakstone  cottage cheese
½ mixed berries
¼ c of Barely fit granola

Noon:
5 Egg whites w/1 small red potatoe
or 1 c  june’s tuna salad on bed of greens  (can add 2 thin slice of avocado) and  1/3 c plain beans

3pm

Protein shake or 3 oz of Bison, tuna or chicken with an apple

Dinner: (3 hours before bed)

Chicken meatloaf or chicken cutlet
stirfry veg 2 cups
¼ c of red potatoes or beans

Today is Sunday March 13th and i just spend 90 minutes today and 20 minutes
yesterday preparing my main meals for the week.

Saturday i cooked jasmine white rice and 6 serving of grass feed chili,
lean with some kidney beans and lots of spices for taste.

Sunday i cooked 1.5 pounds of shrimp with garlic,
a vegetable stirfry with 3 pounds of brocolli and 1 lb of aparagas with 1 tbsp of oil and garlic.

I also cooked Barilla high grain omega 3 pasta (3 cups cooked)

Now I put it all together…  added half veg stirfry to shrimp added some lite terriki sauce.  got 3 meal size containers added 1/2 c cooked rice and put 1/3 shrimp veg stirfry into each container as shown above.

add the other half of veg stirfry to high grain pasta and then spilt that into 5 servings.  These 5 serving will be served with the left over “skatewing” fish or chili.

Now i have 8 meals ready to go plus another 4 servings of chili for my spouse

Omelettes:
2 Large eggs
5 egg whites
1/4 c skim milk
2 tsp safflower oil and /or spray pam

Fillings:

2 C baby spinach
4 scallions finely chopped
1/2 tsp rosemay
2 oz goat cheese crumbled
1/4 tsp sea salt

 in med bowl, whisk eggs & milk.  Heat1 tsp oil in non stick pan. use spray pam if more coating is needed

cook eggs, flip when one side is cooked … add filling, fold

cut in half.. makes 2 servings.

toast bread
season eggs with pepper for taste