M for sis!

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M for sis!

04th Jul 2016

Magnesium
I love Epsom Salts baths!
The Magnesium (it's our week for M's!) soothes my aching muscles
Magnesium is essential in cells of all living things Spices, nuts, cereals, cocoa and vegetables (especially the green leafy ones) are rich sources of magnesium.

In the West due to modern agricultural policies the incidence of magnesium deficiency seems to be increasing but it's easy to get supplements to fix the damage if really needed and you can't get enough from your food.

If you suffer from 'restless' leg symdrome a magnesium supplement, an oil spray or even and Epsom Salts bath may help ease the issue.


Manganese
Yesterday it was Magnesium today it's Manganese
Don't confuse them!

From http://www.healthsupplementsnutritionalguide.com     the key functions of manganese are;
 
1. activates enzymes needed to digest and synthesize fatty acids and cholesterol, and metabolize carbohydrates and proteins
2. important for energy production
3. activates enzymes that enable the utilization of other key nutrients like vitamin B1 (thiamine), biotin, choline, ascorbic acid, and vitamin E
4. manganese-activated enzymes are also important to normal bone and cartilage growth, and keep bones strong and healthy
5. needed for collagen formation in skin cells, which is required for healing of wounds
6. component of metalloenzymes needed for a number of functions that include synthesizing glutamine, and glucose metabolism, which helps regulate blood sugar balance
7. needed to make manganese superoxide dismutase (MnSOD), one of the key antioxidants that protects cells from free radical damage, and so helps maintain a healthy immune system
8. required for production of sex hormones, fertility, reproductive health, and lactation
9. maintains healthy nerves
10. supports optimal function of the thyroid gland and thyroxine production
11. essential for proper iron metabolism and so helps prevent anemia
12. works with the B-complex vitamins to generate overall feeling of well-being

Luckily you only need it in trace amounts and you can get it from cabbage sweet potatoes and spinach and nuts, beans and seeds.


Molybdenum
More metal today!
But not heay metals!

This one rarely needs supplementation and in fact overdoses of it can be bad for you. It's Molybdenum and again it's found in leafy veg and legumes. (I'm beginning to sound like your granny aren't I? 'Eat you greens dear!).

It's purpose is to help enzymes break down amino acids (from proteins) in the body.


Macros
You might not know that one!
It stands for - If It Fits Your Macros.

For today's M is Macro.

Macro-nutrients are: Carbohydrates, fats and protein.

They are called macro and they are the large ones - the majority of your intake. (Micro-nutrients are vitamins and minerals)

Between individuals the balance between the three is not greatly different but if you get it wrong you may feel 'bloated' or lack energy. My balance leans towards protein and fat as my key calorie sources, if I eat too many carbs I feel rough!

Figuring out  the best balance for you may take trial and error. I use MyFftnessPal.com to track my calories and macro balance - it's free and easy and you may be suprised what your food adds up to!!!


Muscles

Ladies, listen
DON'T be afraid of lifting weights
You won't get big msucles without some extra help and training every day a few times a a day and youre not doing that are you?!

You will get that toned effect many want
It's simply your muscle tone showing as your fat level drops
And muscle burns more calories to 'live' - so buns fat too!

Lifting weights will also help you to keep your bones strong
And lifting weights keeps burning calories for up to 48 hours after you exercise
Just leave the little pink ones alone!

Go lift a challenging weight
And lift it again and again!

Don't know how/where to start?
Scared?

Don't worry - we're here...