lifestyle

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Magnesium and Keto

Amounts that should be ingested daily

Men should consume between 400 and 420 milligrams per day.                      Women should consume between 310 to 320 milligrams per day.                       

More than half the population don’t get enough magnesium in their diet which leads to the following health issues.  

  

  • Bad sleep
  • Poor blood sugar control
  • Low energy
  • Nausea
  • Muscle cramps (very common)
  • Poor bone health
  • High blood pressure
  • De regulates the calcium, potassium and sodium in the body that is essential for cellular health.   

                                                   

The foods high in magnesium are:

  • Potatoes
  • Rice
  • Beans
  • Cereals
  • Breads that are high in Gluten.  

In KETO these foods are the ones we avoid because of the high levels of carbohydrates that they contain.        In order to make sure people on keto maintain a healthy level of magnesium it important to take a magnesium supplement either in pill or powder form. 200mg would be the ideal amount as well as eating foods rich in magnesium too.                                                        Keto friendly foods rich in magnesium are :

  • Avacado
  • Spinach
  • Kale
  • Greek yogurt
  • Tuna
  • Brussels sprouts
  • Peanut butter
  • Salmon
  • Chia seeds
  • Walnuts
  • Almonds
  • Beef
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Chia Seed Recipe Two

This is my yummy, nutritious, super easy to make Chia bread 🍞👌keto Friendly, as are all my recipes.

Ingredients: 4 eggs, 1 cup of Almond flour, 1/4 cup of Almond milk, 1/4 cup of melted butter, 1tbsp of baking powder, 1/2 tsp of salt, 1/2 a cup of ground Chia seeds and half a cup of milled flaxseed, Co enzyme mix (see picture below)

Instructions : Pre heat the oven to 180°c. Then whisk the eggs and all the other ingredients. This only takes a few minutes 👍⌚ Place into a non stick loaf pan. I then sprinkle some more of the milled flaxseed mix over the top and Place in the oven for 40 minutes.

I make homemade jam which I will be blogging the recipe for soon 👌 but you can use the bread however you want. One of my favourites is cheese on toast or in the mornings scrambled eggs with toast.

I hope you enjoy making this lovely, simple bread.

Amy Thompson

http://www.dragontcm.com

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Cook with Chia Seeds the super food!

I will be sharing my chia seed food creations over the next week. This is recipe number 1: Chia Seed pudding.

As a Nutritionalist and someone that understands the benefits of certain foods that give us SO MANY health benefits, Chia Seeds are number 1 on my list!!! Before you go to the recipe here is a list of reasons why chia seeds are my number 1 superfood.
  • Provide large amounts of calcium, magnesium, omega 3 and omega 6.
  • They are gluten free.
  • They provide a very large amount of fibre (nearly half of the weight of chia seeds is fiber).
  • The high amount of protein means you feel fuller for longer which helps in aiding weight loss.
  • Chia seeds reduce insulin resistance which keeps the blood sugars stable which has huge benefits to tackle type 2 diabetes and heart disease. They also stop you craving sugar.
  • They contain large amounts of antioxidants which reduces the risk of heart disease, cancer etc.
  • They can reduce high blood pressure giving huge health benefits etc.
  • Over all chia seeds have everything you need to help in a healthy lifestyle

Blueberry Chia seed pudding is my go to staple in the morning to really give me and my partner the energy we need to get us through the busy mornings. Not only is it super easy to make but it’s tasty and provides all the nutrients the body needs.

Ingredients:

200 mls of Unsweetened Almond milk. 40g of Chia seeds. 60g of Blueberries 2 tablespoons of double cream. 2 tablespoons of Stevia sugar

Instructions:

Mix the Chia seeds into the Almond milk let settle and mix again. Pop into the fridge overnight.

Place the blueberries into a small saucepan with 1tbsp of water and bring to the boil, mash the blueberries gently then simmer for 2 minutes until it becomes like a syrup. Place into a small container and place in the fridge overnight.

In the morning add the cream, sugar and blueberries and stir really well for a few minutes then serve and enjoy. THIS MAKES 2 PORTIONS.

Tip: I always make double the amount so Im ahead of myself for the following morning. Also you can use other berries not just blueberries. Just make sure to follow the same instructions.

Amy Thompson.