Rule 43

MAGNESIUM.

What? Why? How? Where? Recipes???? 

Let’s start with the what the heck is magnesium.

Magnesium is a mineral. 

Why do you need this mineral?

·         Magnesium helps in treating acute attacks of asthma in children. 

·         Magnesium in the diet may help protect against developing type 2 diabetes.

·         It prevents temporary or permanent hearing loss due to very loud noise.

·         It prevents heart failure.

·         It also prevents high blood pressure, migraines, osteoporosis, PMS and constipation.

·         Magnesium helps digest sugar to create energy instead of fat.

How and Where:

You can take supplement. I strongly recommend women past the age 45 to take magnesium supplement to fight Osteoporosis.

Anyone else, check with your doctor.

Where else can you get it beside supplement?

·         Eggs

·         Milk

·         Butter

·         Beef

·         Chicken

·         Lamb

·         Turkey

·         Veal

·         Cod

·         Halibut

·         Shrimp

·         Tuna

·         Asparagus

·         Beans green

·         Beets

·         Broccoli

·         Cabbage

·         Carrots

·         Cauliflower

·         Cucumber

·         Tomato

·         Apricots

·         Banana

·         Cherries

·         Grapefruit

·         Orange

·         Peach

·         Pear

·         Pineapple

·         Strawberries

·         Almonds

·         Brazil nuts

·         Cashews

·         Peanuts

·         Pecans

·         Sesame Seeds

·         Soybeans

·         Sunflower Seeds

·         Walnuts

·         Quinoa

WOW!!!

So many sources to get it and still 87% of women suffer from deficiency! How is it even possible?

Instead of getting mad I’m just going to give you recipes. Do with them what you want.

Quinoa Breakfast Porridge

Ingredients

·         1 cup quinoa (all red or a mix of red, white, or black)

·         1 3/4 cups water

·         1/3 teaspoon cinnamon

·         1/4 cup sliced almonds

·         Maple syrup or honey

·         Other: Any other fruits or nuts that you would like to add ( apple slices or blueberries)

Preparation

In a heavy medium saucepan add water and cinnamon and bring to a boil, then add quinoa. Reduce heat to low and cook, covered, until fluid is absorbed and quinoa is tender, about 15-25 minutes.

Remove pan from heat and let stand, covered, 5-10 minutes. Fluff with a fork and keep covered to keep warm.

Quinoa with Spinach & Balsamic Roasted Mushrooms

Ingredients

·         1/4 cup balsamic vinegar

·         2 teaspoons Dijon mustard

·         1 pear, peeled, cored and cut into chunks (not too ripe)

·         1 garlic clove, halved

·         2 pounds Portobello mushrooms, stemmed and gills scraped out

·         1 cup red quinoa

·         3 cups tightly packed fresh spinach, chopped

·         4 green onions, thinly sliced

·         1/2 cup slivered almonds, toasted

·         1/2 teaspoon freshly ground black pepper

Preparation

Preheat oven to 475°F.

Put vinegar, mustard, pear and garlic in a blender with 1/3 cup water and blend until smooth, about 1 minute, to make the dressing. Cut mushrooms into chunks and combine in a large mixing bowl with 1/4 cup of the dressing. Spread mushrooms in a single layer on a rimmed baking sheet. Roast until tender, stirring occasionally, 15-25 minutes. Remove from the oven and let cool slightly.

While mushrooms roast, prepare quinoa.

Combine mushrooms, quinoa, spinach, green onions, almonds, pepper and 1/2 cup more dressing in a large, wide serving bowl. Stir to mix well.

Raw pumpkin seeds pesto

Ingredients

·      1 c. pumpkin seeds (pepitas), soaked for 2 hours then drained

·      1/2 c. olive oil

·      2 garlic cloves

·      1 tsp. apple cider vinegar

·      1 tsp. raw honey

·      1 c. fresh basil leaves

Instructions

Put all the ingredients into a food processor and process until very smooth.

Black Bean Chocolate Chip Cookies

INGREDIENTS:

15.5 oz cooked black beans, drained and taped dry
2 tbsp olive oil (or coconut oil)
2 tbsp peanut butter
2 tsp vanilla extract
2 tbsp soy milk (or any milk)
1/2 cup stevia
1/4 cup cacao powder
2 tbsp buckwheat flour
1 tsp aluminum free baking powder
1/4 tsp cinnamon
1/4 cup dark chocolate chips
1 tbsp chia seeds, optional

 DIRECTIONS:

Preheat oven to 350°F. Lined two cookie sheets with parchment paper and set aside.

In a food processor add all the ingredients except chocolate chips and chia seeds. Blend until smooth. Add chocolate chips and chia seeds and incorporate into the mix.

scoop   16 balls on the cookie sheets. Use a spoon to flatten the cookies.

Bake for 20 minutes.

That’s it for now. Make sure you check my next post about strawberries, cheese and chocolate (and why you NEED to eat them).

Bye!

 Research and writing by Dana Gat ©2014

So you know what I just realized?

I never told you my story! My weight loss story that is…

So…almost 6 year ago I was fat.

185lb of basically all fat…I was super weak…185lb and because it was all fat I looked like 220lb. and I was 18 years old.

But the story started way before.

April of 1990 a cute baby girl was born weighing 9.9lb!!! And yes, for some bizarre reason my mom still loved me…go figure… She said I was just soooo cute… Moms…

My favourites foods growing up were:

·         Burger king

·         Grape juice

·         Yams

·         Pasta

·         Chocolate

·         Ice cream

You get the point right?

Now it might shock you but I actually ate pretty healthy too, lots of veggies and other whole food home-made.

So what got me to be so big? TV had a lot of cool shows so….

Anyway, I was a fat kid and a fat teenager .

It wasn’t as bad as you think. Now that I see fat kids on the bus I feel bad for them but it wasn’t so bad; I was just very unaware of my weight. It’s not like I knew any different…I was always fat.

A few post back I was ranting on this type of girls who wish with all their hearts to be thin but for the life off them can’t move their asses; I was one of them (that’s why I allowed myself to bitch at them)! I prayed every night to lose the weight but when morning arrived I went back to the TV.

It’s not my autobiography and honestly my whole life story is not your business; it’s not that I don’t love you I just don’t like hurting people and if I all write my whole life story…I’m a bitch – let’s just say it like that ;)

Anyway, where was I? Oh yes, so, when I was 18 years old I moved to Canada. Now I don’t know if you know that but there’s snow in Canada….did you know that?

So a fat 18 year old girl from the middle-east goes to a ski hill… Sounds like a joke right? Well this joke is when my life started!

I fell. I tried to stop myself with my hand (no, I didn’t know how to fall; I was never active enough to learn) and ended up breaking my wrist.

While my family went to the ski hill every day I was at home and one evening I decided that enough is enough! I want to look good and I want to be thin!

The day after I woke up in the morning, put my jacket on and started walking.

I never looked back.

40lb of FAT down and 20lb of muscle up I don’t think it was the right decision - I think it was the ONLY decision! Why would I spend my life being unhappy and unhealthy when it can be the opposite?

I decided to write this post because I wanted you to get to know me, to know where I’m coming from but also for myself.

To remind myself that I did something amazing, something that took work, and a lot of it.

My success wasn’t the amount of weight I lost. it was that I never gained it back. 6 years and I just get better and better!

The secret for not gaining it back is how you lose it. That’s why I have this blog: to help you understand so you can get your goals too!

If you feel like you need extra help please contact me

email: danagatfit@outlook.com

 Research and writing by Dana Gat ©2014