Back in 2016, famed Cardiologist Sonja Gupta put the word out about how important it is for us to have the right amount of magnesium in our diets on a daily basis.
 So, what is Magnesium?
It is an important mineral for normal bone structure in the body. Most people seldom if ever get enough magnesium from their diet so most times magnesium supplements are needed if magnesium levels are too low.
Magnesium deficiency is also not uncommon among African Americans and the elderly. Low magnesium levels in the body have been linked to such things as osteoporosis, high blood pressure, clogged arteries, hereditary heart disease, diabetes, and stroke.
Dr Gupta talked about how magnesium seems to help people with ectopic heartbeats.
Medical News Today defines; “An ectopic heartbeat is when the heart either skips a beat or adds an extra beat. They are also called premature heartbeats. Ectopic heartbeats are usually not a cause for concern, and they may occur for no known reason. Despite the skipped or added beat, the heart otherwise functions normally.”
Gupta goes on to add that people taking the right amount of magnesium also report a sense of well being, just feeling better and sleeping better too. Magnesium seems to help fight inflammation in the body which may prevent the heart from getting blood to the body as it should.
Magnesium is a mineral and an electrolyte. It is the 4th most abundant mineral in the body and is necessary for electrical activity in the heart and in the brain. It is also a co-factor of over 300 other reactions in the body.
Gupta says the recommended daily dose of magnesium is 400 to 420mg for men and between 310 and 360mg for women. Most people these days get under 370mg a day. That means that approximately 75% of people are taking in less magnesium than they should.
**Obviously, ALWAYS consult your Doctor before making any change in your daily routine of what you consume to make sure it’s going to be right for you.
All things considered I think that taking the right amount of Magnesium could do nothing but help us all. So I have started taking the recommended daily dose and we’ll see what happens.
Next time we’ll discuss something that may just help you make things better for you liver especially if you have a fatty liver. Until then, Happy Holiday’s and Happy, Healthy Eating.

If your trying your best to eat Low Carb there are those times that you would just kill for something Sinful like a Waffle. Wait, Don’t despair, now there is an answer for you where you can enjoy a Waffle-Like creation that is Low Carb, KETO Friendly. It’s called The Chaffle.
 Amazingly easy to make and all you’ll need is a waffle maker and the following ingredients.
An Egg, Vanilla Extract, Almond Flour, Baking Powder, Cinnamon, Mozzarella, 
A chaffle is fairly simple to make. The Basic Chaffel is made of only two ingredients: Cheese and eggs. It is a cheese and egg waffle. 
Of course there are all sorts of variations. Some folks add baking powder to get their chaffle to become a little fluffier, while others simply add things like bacon or cinnamon to make it tastier. 
Preheat your mini waffle maker for a few minutes so its nice and hot or you’ll end up with a sticky, burned mess that doesn’t look like a waffle. 
Chaffles are great for sandwiches, burgers, hot dogs, and even tacos! 
 If you think your chaffle tastes too eggy, try using two egg whites instead of one whole egg. 
Don’t open and close the maker while your chaffle is cooking, it will tear apart and be a huge mess! 
Adding a teaspoon of baking powder to your batter, or a table spoon of almond flour will make your chaffle more bread-like. 
So play around with the recipe you can’t possibly go wrong. Add things like raisins or spice it up with Jalapeno slices. Enjoy and Happy, Healthy Eating.

The day after Halloween is known as the Day of the Dead. A day for celebration of the lives of friends, family, loved ones, and even pets who have departed. A happy day with parties, festivals, concerts, art installations and of course, great food.
ERGO El Pan De Muerto. The bread of the Dead.
After all the dead too must have their daily bread. A light and sweet bread traditionally spiced with ground anise and brushed with an orange glaze topping.
An egg-y sweet bread that is shaped as a round loaf or smaller round rolls. Both decorated with bone shaped strips of dough to honor the celebration of those whom have passed on to the beyond.
In a small saucepan heat the milk, water, and butter together until the butter has melted. Remove the pan from the heat and cool the mixture to roughly 80-90F.
    In a large bowl, mix together 1 c flour, sugar, yeast, salt, and anise. Add the cooled milk mixture to the flour mixture and whisk until smooth. Add the eggs and whisk until combined.
    Add the remaining 2 c flour, ½ c at a time, stirring well after each addition, until a soft dough forms.
    Turn the dough out onto a lightly floured surface and knead it for 5-7 minutes, adding flour as needed, until it is smooth, soft, and slightly tacky.
    Transfer the dough to a lightly greased bowl. Cover it with a damp tea towel and let is rise in a warm, draft free place until doubled in bulk, roughly 1 hour.
    Once the dough has risen, turn it onto the counter and knead it a few times to deflate it. Cut 6, 1 oz, pieces (roughly the size of a golf ball) from the dough. Shape the larger portion of dough into a round loaf and place it on a lightly floured baking sheet. Shape each of the 6 smaller portions into a bone, by rolling them in the center to create two larger sections on each end of a smaller connecting strip. Arrange the bones on top of the round loaf. Cover the shaped loaf with a damp tea towel and let rise until doubled, roughly 30 min.
    During the last 10 minutes of rising time, preheat your oven to 350F.
    Brush the dough lightly with 1 Tbsp milk and place it in the oven. Bake the bread for 25-30 minutes, until it sounds hollow when tapped.
    While the bread is baking, make the glaze: Heat ¼ c sugar together with the zest and juice of one orange. Bring the mixture to a simmer and simmer for 2-3 minutes. If necessary, strain the glaze of any orange pulp and set the strained glaze aside.
    When the bread is done, brush the warm loaf with the glaze and sprinkle with 2 Tbsp of sugar.
Let the bread cool slightly before slicing. Enjoy with your favorite coffee or hot Mexican Chocolate. Happy, Healthy Eating.

Since close to the beginning of time, shortly after the discovery of fire, Man has been brewing and drinking coffee.
For a while now we have been told that research shows that drinking coffee can lead to a longer life and that buzz, along with the caffeine buzz just keeps on re-emerging over and over again.
Some say that coffee could just be the healthiest drink on the planet. Many of it’s compounds are antioxidants.
Antioxidants are known to protect against oxidative stress in our body that can be caused by damaging free radicals. Treating yourself to a cup of coffee, you’re not only getting that caffeine buzz but, you also get the beneficial compounds and powerful antioxidants.
In 2012 a study done with close to half a Million People, of those who drank the most coffee, were significantly less likely to have died during the 12–13-year study.
Another plus to drinking coffee is that studies show that coffee may make you happier, reducing your risk of depression and suicide by 20% and 53%, respectively.
So why wouldn’t you consider continuing to drink decent quantities of coffee since it’s linked to a lower risk of depression, Alzheimer’s, Parkinson’s, type 2 diabetes, and liver diseases. Studies even show that people who drink coffee are also less likely to die by suicide. Who knew?
With cooler weather on the way, get ready to pour you another cup or two during the day and Live Longer and Prosper.

Who doesn’t love wraps these days?
No, not the kind where you lay there naked and they wrap you in Saran Wrap or Eucalyptus Leaves so you can loose a few pounds. I’m talking about the kind of wraps we eat.
According to Wikipedia; “A wrap is a food dish made with a soft flatbread rolled around a filling. It is usually but not always classified as a sandwich.” In fact someone people use tortillas to make wraps with all sorts of yummy fillings. Anything from Frijoles and Avocado to Fajita Meat and other strips of steak and vegetables.
Point is that if your on a KETO Diet or a Carb Restrictive or Lo Carb Diet using a tortilla or any kind of bread for you your wrap may be out of the question. So, what do you do? Good Question.
My we introduce you to or suggest the healthy alternative for your wrap the oh so under acknowledged Cabbage Leaf. The perfect choice to not only save the day but keep your waistline in check as well.
So you might as why the cabbage? Well at less than 20 calories per half cup of cooked cabbage, it’s not only low in fat but high in fiber as well.
Combine the fact that it’s rich in water as well as high in fiber with it’s high vitamin C and Sulfur content cabbage is great for digestion and the removal of toxins in your body. Plus don’t forget that Cabbage is a calciferous vegetable and also contains a compound called sulforaphane which is being researched for its potential ability to delay and impede cancer. In addition, anthocyanins, as well as the other flavonoids found in cabbage, not only reduce inflammation they can help regulate blood pressure and reduce the risk of cardiovascular disease.
So take 8 Large Green Cabbage Leaves, Boil a large pot of water. Using tongs, blanch cabbage by dipping leaves into water for 30 seconds. Place on a plate lined paper towels and let dry. Viola, your ready to use them as the wrap for whatever lo fat, low carb filling you may want to use for your wrap.
Happy, Healthy Eating everyone. Enjoy.

Today we’re going to MAKE A VANILLA MUG CAKE – NO MILK.
Wow, a Low Carb alternative for your breakfast menu. It’s an easy vanilla mug cake that’s both sugar-free and gluten-free, but it’s also dairy free. Awesome!
Are you ready because this is going to change your world. Or at least your breakfast and/or your mid-afternoon snacking and maybe your midnight cravings too.
START; by melting coconut oil in your mug. Next; add in your scraped vanilla bean seeds and milk.
Remember, the key to this moist vanilla mug cake is using unsweetened almond milk. NO real dairy milk in this recipe!
Next; add all your dry ingredients and the egg. Mix thoroughly and smooth the top.
Now; You’re going to microwave your vanilla mug cake for 1 ½ to 2 minutes until firm (but not too dry). Viola, your now ready to serve it up with whipped cream or your favorite frosting on top.
Get ready cause your Mug cake is going to be delish, I mean, lick the mug yummy.
Until next time, Happy, Healthy Eating !

COCONUT OIL COFFEE, YES IT’S A REAL THING.
Coconut Oil Coffee also burns Fat, Lowers Inflammation and YES it tastes great too.
I have to say hazelnut coffee creamer was one of my favorites but it is loaded with sugar, preservatives and other questionable chemicals. Yikes !
You can say the same about those fancy $5 lattes..
So how can we get the decadence and creaminess of a fancy lattes or creamers without being unhealthy?
Easy Answer. COCONUT OIL.
1st, let check out the benefits Of Coconut Oil.
Coconut Oil is made up of medium-chain triglycerides that help your body naturally produce it’s own energy.
Secondly, the Lauric acid content helps reduce inflammation and can helps fight colds too.
Let’s not leave out the fact that Coconut Oil’s is rich saturated fat content is essential for cell growth and function. And it’s fatty acids help reduce appetite that which can possible aid in weight loss.
HOW to make you own latte using with coconut oil:
Pour 1 cup of brewed coffee into a blender. Place 1-2 tablespoons of coconut oil in blender. Choose organic, unrefined, virgin coconut oil for maximum benefits.
Blend until frothy. Then Pour into a mug and enjoy your “latte!”
NOTE: It is important to use a blender. If you just stir coconut oil into your coffee it will make just make it oily and NOT frothy.
You may noticed when you start adding coconut oil to your coffee, it will satisfy your appetite for hours and you may find yourself not reaching for that mid morning snack. Coconut oil will serve to kept you energized and satisfied!
Happy, Healthy Eating.

As we grow a bit older we all start having a few glitches with our memory. Many of us will never admit it but for so many others is oh so very obvious and what are we all to do?
Recently I came upon some interesting information that could be of some use in of all places a publication know as the business insider.
“According to a study by the National University of Singapore, seniors who eat more than two standard portions of mushrooms per week, an equivalent to 300g or half a plate, may be 50% less likely to suffer mild cognitive impairment.
The study was conducted from 2011 to 2017 and published on Tuesday March 12.
The effect is thought to be down to ergothioneine, an antioxidant and anti-inflammatory humans can’t synthesize independently.
Dr Cheah said: “ET (ergothioneine) is a unique antioxidant and anti-inflammatory, which humans are unable to synthesize on their own. But it can be obtained from dietary sources, one of the main ones being mushrooms.”
The NUS study stated that seniors with mild cognitive impairment display subtle symptoms of memory loss or forgetfulness, as well as a deficit in other cognitive functions such as language, attention, and visuospatial abilities.
According to the more recent study, earlier NUS research — also involving Dr Cheah — found that a deficiency in the ergothioneine compound could be a risk factor for neurodegeneration diseases, such as Alzheimer’s.”
Interesting reading indeed so plate up some mushrooms twice a week and you may start thinking a little clearer. Happy Shrooming and Healthy, Happy Eating.

Who knew that combining and eating two foods a day could lead you to not only eat smart but loose weight too. Not to mention these are two of my favorite foods both of which I probably already eat at least once a week but seldom have thought to combine.
We’re talking about Avocados and chickpeas. Avocados have a smooth and creamy texture that can be enjoyed in so many ways. Some people shy away from them because they are known to contain high amounts of fat, however, it is important to remember that avocados contain mostly “Good Fat” or the better know as monounsaturated fat.
Chickpeas, AKA Garbanzo beans, have a mild nutty flavor but also have some of the same health benefits as avocados. They are a great source of protein and fiber and good for your blood pressure and great for digestion. The can help keep your bowel movements regular.
Monounsaturated fats help lower your levels of bad cholesterol, keeping your heart healthy and strong. In addition, avocados contain protein, fiber and are rich in vitamins so really, they’re kind of a powerhouse when it comes to having a super healthy nutritional profile. Not to mention they are also great for your skin and may even aid in weight loss.
-Use 2 cups chopped greens such as romaine
-1 cup canned chickpeas, rinsed and drained
-1/3 cup diced cucumbers
-2/3 cup halved cherry tomatoes
-2 ounces sliced avocado, from 1/2 small
-2 tsp extra virgin olive oil
-3 tsp unfiltered apple cider vinegar (I use Braggs) or fresh lemon juice
-kosher salt
-fresh black pepper, to taste
Season with salt and pepper to taste and drizzle each with olive oil and vinegar or lemon juice.
Happy, Healthy Eating !

As Always Consult Your Doctor First before making any crucial changes in your lifestyle like what you eat, how you exercise, take medicine and vitamins, etc.
We’ve been talking about the latest craze in weight loss on the trendy Keto Diet for a while now and many folks have decided to give it a try. Could be the be all end all in their Yo Yo Dieting, but is it safe?
First, consider the effects of Keto on your Liver. While on the diet and in Ketosis your liver will be working overtime. After all the liver is responsible for metabolizing the protein you ingest and producing ketones. At least that’s the assessment of Dr David Katz himself and M.D. Who penned the book titled “The Truth About Food”.
Dr Katz and many other experts believe puts a massive extra burden on the liver and could have adverse effect but more research needs to be done before we know that definitively.
What about your Heart? Well, there is good news and not so good news according to Doctor of Public Health Neal Malik who is also Assistant Professor of Nutrition at Bastyr University in San Diego.
Malik says “Short term total cholesterol drops, good cholesterol goes up and bad cholesterol goes down”. He adds, “ Weight loss, regardless of how you achieve it, has heart protective benefits”. But there are no long-term studies on keto and your heart and excess dietary fat may cause the body to produce lipid peroxides, which can damage cells and tissues, including the heart. If you stick with keto long term make sure you, and your doctor, keep and eye on your blood work”.
These are just a few cautionary statements by medical personnel about the Keto Diet and Ketosis. So you decide but first consult with your doctor for advice.
Happy, Healthy Eating.