LOW-CARB VEGGIES &
MAGNESIUM THE MINERAL
Today we’re talking about some of our favorite low-carb, keto vegetables and ways to make them tasty. You may not even be aware of some obvious signs your body gives you for what experts say is the most common mineral deficiency out there so we’re letting you in on that little secret and our favorite way to supplement it. Then stay tuned till the end… we’ve got a very SPECIAL announcement for our followers. You’ll want to read more to find out!
Keto veggies & how to love 'em
Eating veggies can be a foreign concept when you first start keto if you’ve been eating unhealthy most of your life. Vegetables contain a variety of antioxidants, nutrients & phytonutrients, minerals, fiber, and gut-healthy pre-biotic fibers (which we need to feed your gut microbiome). We’ve all heard about the benefits of ALL of these veggies that are chock full of whole-body benefits. Throughout this article, we’ll share our favorite ways to eat these low-carb veggies. In the end, we’re going to talk about what to do if you don’t like the taste or texture of vegetables.
- Celery - A great chip substitute! Slice raw and pair with your favorite low-carb chip dip.
- Cucumbers - Make a raw, creamy cucumber salad to enjoy.
- Broccoli - Our favorite is to steam and dip them in mayo. Also, amazing oven-roasted in a healthy oil with salt and pepper.
- Cabbage - This full-fiber veggie will keep you satisfied throughout the day. Shred-it for a raw keto coleslaw or cabbage salad, stir fry with some avocado oil and herbs, or roast it as cabbage "steak".
- Asparagus - Pan-fried or grilled, asparagus is a great spring treat! Fresh from the garden, also delicious raw.
- Kale - Finely chopped for use in a raw salad, marinate the leaves in oil and lemon juice ahead of time to soften them up. Also great for bone broth soup!
- Brussels Sprouts - These contain wonderful omega 3s. Get your fryer out, because these are great cut into quarters or shaved and fried in coconut or avocado oils.
- Olives - Technically a fruit, but categorized more like a veggie, this one's a bonus 😉. Packed with vitamin E and other powerful antioxidants, go right to the whole food source and enjoy!
So, what do you do if you just DON'T like veggies? Good news: You can reprogram your taste buds! Discover roasted veggies. Roast ‘em in flavorful fats, salt, pepper, and spices. Experiment to find what you like. If you love bacon, cook them in bacon grease or toss in some chopped up bacon in your finished veggies.
Tasty veggie recipes!
Check out ALL these great recipes and MORE at
Artichoke Dip Recipe
Cucumber Salad Recipe
Cheesy Broccoli Bake
Keto Coleslaw Recipe
Salad Dressing Recipes
Fried Brussels Sprouts Recipe
Vegetables are packed full of vital nutrients and minerals our bodies desperately need, but let's be honest... in today's rushed world sometimes we don't pay that close of attention to making sure our mineral needs are met.
One of the most common deficiencies within our cells is that of the mineral magnesium. Magnesium facilitates over 400 vital chemical reactions in your body. It’s essential for the production of hundreds of enzymes and is involved in energy production, cell signaling, and much more. Deficiency in this mineral can interfere with vitamin d and calcium balance and have a host of other effects, but more on that later.
Unfortunately, a blood test at the doctor’s office can't tell you what you need to know, because only 1% of your magnesium is available in your blood! Instead, watch the signs and symptoms your body gives you. This is a more accurate measure on which to base your magnesium needs.
Am I magnesium deficient?
Your body can’t make magnesium from other things… So, when we don’t have enough magnesium to support all of these vital processes, we experience a vast array of symptoms ranging from physical (like leg cramps/twitches) to mental (like anxiety). Magnesium is a mineral that we must get from our food, an oral supplement, or apply topically to our skin.
Things that deplete
There are a few things that deplete magnesium... First, high levels of stress cause our body to burn through magnesium. Coffee, secondly, depletes magnesium stores because it's a diuretic and magnesium is water-soluble. And thirdly, alcohol results in less pancreatic enzymes being produced which reduces the absorption of magnesium.
Of course, low energy can be caused by many other issues, but, it’s the most common magnesium deficiency sign as it's important for the production of ATP (energy for your body). Magnesium Oxide is great at loosening the stools and keeping the pipes from getting plugged up (constipation). Thirdly, headaches/migraines are a strong sign.
If you’re struggling to sleep, taking a high dose of magnesium at bedtime can help your body relax and reduce the fourth sign of insomnia. Another indication is numbing or tingling in fingers or toes as magnesium is important for nerve function. You’ll experience this symptom MORE when you’re under stress (as you'd burn through this mineral much faster) and that is muscle cramping or twitching. The heart is a muscle and can benefit from extra magnesium in the body too bringing us to high blood pressure or heart arrhythmias as a sign. A similar instance would be a fast heart rate. Magnesium helps the heart relax after each contraction.
Nausea, Osteoporosis/osteopenia, and a variety of mental health issues (anxiety, apathy, depression, irritability, etc.) are the final three signs. If you're experiencing any of these, you should talk to your health professional about your magnesium levels and the methods of supplementing you'd like to explore. Speaking of supplementing...
How to supplement
In a perfect world, we’d get all the magnesium we need from food -- but that’s not always feasible. You can get magnesium from magnesium-rich foods, oral supplements, or through your body’s biggest organ-- the skin. Below are our favorite ways to supplement magnesium (always consult with your doctor before starting any new supplements).
Magnesium oxide, the cheapest option, is not very bioavailable to the body. This is what is in a supplement called CALM, which comes in a powder form that you mix with water. We often use this when traveling to keep us loosened up.
These are the oral magnesium pills we like to take: Magnesium Glycinate and Tri-Magnesium. Magnesium Glycinate for us tends to have less gastric issues (Integrative Therapeutics Magnesium Glycinate Plus https://amzn.to/3fIxUEm; Tri-Magnesium by Integrative Therapeutics, https://amzn.to/2XFtpnO).
Another magnesium supplement you can mix with water or a different drink is an electrolyte supplement by Keto Chow. Magnesium chloride is in its elemental form for good bioavailability. One serving has 200mg of magnesium, 610mg chloride, 35mg potassium, and 30mg of sodium. We find this to be very effective--Tara’s favorite for the evenings to help wind down -- but if you can’t handle bad-tasting things it might not be for you. Save 10% on your first order by using this link: http://shop.ketochow.xyz/?aff=158&ref=tarasketokitchen
Epsom Salts, Mineral Salts like Magnesium Bath Salts by Ancient Minerals https://www.wholebodyliving.com/amzn.to/3abZVD9, Topical Oils, Gels or Sprays like Ancient Minerals Magnesium Gel https://www.wholebodyliving.com/amzn.to/2N5UoUE, or Pure Magnesium Oil Spray https://www.wholebodyliving.com/amzn.to/2WwBREc.
Foods high in magnesium include Brazil nuts (107 mg per 1 ounce or 6 nuts), Spinach (½ cup cooked has 78 mg), Almonds (1 ounce/23 nuts has 77 mg), Swiss chard (½ cup cooked has 75 mg), and Avocado (whole, 58 mg) https://lpi.oregonstate.edu/mic/minerals/magnesium#supplements.
What's considered too much?
Our naturopath taught us that it's difficult to get too much magnesium because it’s water-soluble and will be excreted from the body. Sometimes diarrhea is a sign you have too much magnesium and at other times it’s simply the form of magnesium you’re supplementing with. Research shows that the upper limits by age when over 9 years old is about 350mg/day. Consult with your doctor before starting any new supplement. https://lpi.oregonstate.edu/mic/minerals/magnesium#supplements
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