A Menu for 21st Century Stress

Ashley Koff, RD -

No matter the century, I think we’ve all always wanted the same thing – better health. But now in the 21st century, getting and keeping better health can feel so stressful which keeps us from our better health. The great news? Our body’s know exactly what to do with stress – turn it off! That’s right, stress isn’t actually the problem, the health problem is our body not having the resources to turn that stress off. Enter magnesium. Magnesium hangs out in our cells, waiting for stress to happen – our stress response at the cellular level is calcium crossing from outside the cell to inside the cell – and then magnesium goes to work, to restore CALM. Magnesium pushes calcium back outside the cell and in doing so turns off our stress response.

So is your next question: where can I get more magnesium? Well it should be! And that’s why I created the Better Magnesium Menu so you can take bite after better bite out of 21st century stress and enjoy yourself too. Bon Mag-appetit friends!

Somewhere around 60-80% (depending on your age, gender) of US diets don’t meet the RDA (recommended daily allowance for magnesium). That’s the minimum to get the body the amount of the CALM enabling nutrient that it needs to function. But we want to function better, so the first step is to meet our daily needs.

Better nutrition better be delicious so this better menus is designed to give you examples of how you could have delicious food that will deliver enough daily magnesium for men and women regardless of your age to meet your magnesium RDA. Based on your ability to eat like this daily as well as some other factors – see the Magnesium Evaluation – you can learn whether you will also benefit from supplemental magnesium.

Here are two days of a Better Magnesium Menu:


Better Trail Mix:

1 oz almonds, 1 oz cashews,
1/4 cup raisins,
1/8 cup coconut shreds mixed together.
Total magnesium = 165.5 mg

Better Ginger – Stir Fry Rice Bowl:

1/2 cup brown rice tossed with
1/2 cup shredded carrots,
1/2 cup chopped broccoli
1 1/2 oz. chicken breast and
2 Tbsp Braggs ginger sesame dressing
Total magnesium = 105mg

Better Oatmeal Bowl:

1 packet of Nature’s Path Organic Oatmeal,
mixed with 2 Tbsp peanut butter
Total magnesium = 85mg

Better Quick Pit Shop:

1 sliced medium apple with
1 Tbsp cashew butter
Total magnesium = 50 mg                                                     ……………………………………                                                                                                                                                                                       Total magnesium = 405.5 mg


Better Avocado Toast:

1 slice of whole wheat bread
with 1/2 cup smashed avocado &
2 Tbsp hemp hearts sprinkled on top.
Total magnesium = 165 mg

Better Grains & Beans Bowl:

1/4 cup black beans mixed with 1/4 cup faro,
cooked and 1/2 cup of cooked spinach, topped
with 1/2 tsp cumin, drizzle 1 Tbsp olive oil.
Total magnesium = 108mg

Better Mediterranean Chicken Pocket:

1 whole wheat pita, halved:
stuffing (split between the pita halves (if trying
to lose weight only have one half of the pita
but all of the stuffing):
3 oz. grilled chicken,
1/8 cup roasted red pepper strips,
1 Tbsp chopped marinated artichoke hearts
and 1/2 tomato, chopped
1 Tbsp tahini,
1 Tbsp fresh basil, chopped
Total magnesium – 90 mg

Better Loaded Baked Potato:

1 small baked potato with skin on (remove half
of the potato insides – can be used for Better
Mashed Potato later); stuffed with:
1/2 mashed avocado,
1/2 Tbsp lime juice,
3 Tbsp Manitoba Harvest Hemp Hearts,
2 Tbsp diced red onion &
1/2 tsp chopped cilantro,
1/2 tsp minced jalapeno.
Total magnesium = 246 mg
Total magnesium: 609 mg


Learn more…. https://goo.gl/jJpVpl


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