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Copyright 2017 Nova Nutritionals Pte Ltd All rights reserved. Published by Michael Bounty. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopied, recorded, scanned, or otherwise, except as permitted under Canadian copyright law, without the prior written permission of the author. Notes to the Reader: While the author and publisher of this book have made reasonable efforts to ensure the accuracy and timeliness of the information contained herein, the author and publisher assume no liability with respect to losses or damages caused, or alleged to be caused, by any reliance on any information contained herein and disclaim any and all warranties, expressed or implied, as to the accuracy or reliability of said information. The publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties. The advice and strategies contained herein may not be suitable for every situation. It is the complete responsibility of the reader to ensure they are adhering to all local, regional and national laws. This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that neither the author nor the publisher is engaged in rendering professional services. If legal, accounting, medical, psychological, or any other expert assistance is required, the services of a competent professional should be sought. The words contained in this text which are believed to be trademarked, service marked, or to otherwise hold proprietary rights have been designated as such by the use of initial capitalization. Inclusion, exclusion, or definition of a word or term is not intended to affect, or to express judgment upon the validity of legal status of any proprietary right which may be claimed for a specific word or term. The fact that an organization or website is referred to in this work as a citation and/or potential source of further information does not mean that the author or publisher endorses the information the organization or website may provide or the recommendations it may make. Further, readers should be aware that the websites listed in this work may have changed or disappeared between when this work was written and when it is read. Individual results may vary. Individual results may vary. GoMagnesium.com 2
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To address your magnesium deficiency, you need to start consuming more natural food sources of magnesium. Magnesium can be found in dark leafy greens, whole grains, dried fruit, nuts, seeds, beans, fish, low-fat dairy, dark chocolate, and more. To give you an idea of the magnesium content of some of these foods, here is a list: Food Item/Serving Size Magnesium (mg/serving) % Daily Value Spinach, boiled (1/2 cup) 78 20 Cashews (1 ounce) 74 19 Soymilk (8 ounces) 61 15 Black Beans, cooked (1/2 cup) 60 15 Whole Wheat Bread (2 slices) 46 12 Avocado (1 cup) 44 11 Brown rice (1/2 cup) 42 11 Banana (1 medium) 32 8 Salmon (3 ounces) 26 7 Chicken breast (3 ounces) 22 6 Broccoli, cooked (1/2 cup) 12 3 Apple (1 medium) 9 2 Carrot (1 medium) 7 2 GoMagnesium.com 4
There are also some magnesium-rich herbs that you should add to your diet here is a quick overview of some to consider: Burdock Root (Articum lappa) This root is a natural diuretic known for its ability to flush small kidney stones. It is also a great blood cleanser and detoxifier for the liver. Cook burdock root like a potato or grate it into fresh salads. Chickweed (Stellaria media) In addition to being rich in magnesium and other nutrients, chickweed encourages the body to absorb other nutrients and minerals from the food you eat. Enjoy this herb fresh in salads several times a week. Dandelion (Taraxacum officinale) Though frequently considered a nuisance weed, dandelion is actually a nutritional powerhouse. It is a natural diuretic and can be used to detoxify wastes from the body, reduce high blood pressure, relieve acne and eczema, and treat constipation. You can enjoy the leaves fresh in salad and eat the root cooked or raw. Dulse (Palmaria palmata) A type of seaweed, dulse is loaded with plant protein, iodine, and magnesium. This food is packed with vitamins and minerals and can be enjoyed in sushi or cooked into soups and stews. Nettles (Urtica dioica) Typically used to treat kidney stones and gallstones, nettles can be steamed and added to any meal as a vegetable dish. You can find many of these herbs in supplement form if you visit your local health food store. You may also be able to pick them wild, but make sure that they haven t been sprayed with herbicides or pesticides if you choose this option. GoMagnesium.com 5
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If you are trying to remedy a magnesium deficiency with diet, you do not necessarily have to follow a strict eating plan. Simply increasing your intake of magnesium-rich foods will make a difference, over time. To help you make the most of your new diet, here are some simple tips to follow: Include a wide variety of different vegetables in your diet each day (e.g. collard greens, kale, spinach, and dark-leaf lettuce) as well as magnesium-rich herbs. Limit your intake of starchy vegetables to 3 or 4 servings per week (e.g. red potatoes, winter squash, burdock root, lima beans, and corn). Enjoy fruits in moderation no more than 2 to 3 servings per day. Include a variety of gluten-free and unprocessed grains in your daily diet (e.g. amaranth, buckwheat, millet, oats, and quinoa) Enjoy lean proteins like organic chicken, grass-fed meat, free-range eggs, and wildcaught fish. When cooking, use organic cold-pressed oils like coconut oil, sesame oil, extra-virgin olive oil. Use plenty of fresh and dry herbs when cooking, including garlic and ginger. Include 2 tablespoons of flaxseed oil in your daily diet (see breakfast recipe). Choose whole-grain options for bread and pasta whenever possible. Avoid refined sugar use natural sweeteners like stevia instead. Drink only natural spring water or distilled, filtered water. Enjoy herbal teas as well as green tea with lemon and stevia for sweetener. Choose natural nut butters and raw, unsalted nuts and seeds. Use a high-quality, mineral-rich salt instead of table salt. GoMagnesium.com 7
Avoid eating these foods while following the magnesium diet plan: All refined flours and processed foods (e.g. cookies, cakes, pastries, doughnuts, white bread, white pasta, chips, crackers, etc.). All refined and processed sugars (e.g. white sugar, fructose, corn syrup, artificial sweeteners). All dairy products except for organic butter and free-range eggs. Caffeinated beverages including coffee, soda, and black tea. Foods made with hydrogenated or partially hydrogenated oils. Alcoholic beverages. Pasteurized and sweetened fruit juices, sodas, and sports drinks. Foods containing MSG, chemical preservatives, and commercial iodized salt. Michael Bounty GoMagnesium.com 8