Magnesium Health Watch

At this time of year with gatherings and celebrations, it is easy to veer off the nutrition path and enjoy more high-fat, low vitamin foods.

One of the best ways to stave off hunger that often leads to gorging on unhealthy party food, is to enjoy a healthy snack before the party.  You’ll be less inclined to sample everything on the buffet table when you’re satisfied by some fresh, raw or roasted nuts.

This article from Us magazine suggests having a handful of walnuts, almonds, pecans or cashews to satisfy your hunger. You’ll also get a fabulous variety of nutrients including magnesium, potassium, calcium and zinc.

Lack of sleep, late nights and additional commitments during the holidays means changes to our diet and possible deficiencies in those important vitamins and minerals.  Keep a stash of nuts and some dried fruits to enjoy to keep you on your toes.

News – Healthy Holiday Party Food Alternatives! – Healthy Lifestyle – UsMagazine.com.

Delicious Living provides a rich resource page on all things magnesium.  There are links to articles on magnesium’s role in heart health, bone health,  mood, muscular development, sleep and more.  It also includes links to magnesium-rich food recipes such as this one for Nutty Oatmeal Chocolate Bars.

Although it would be great if we reached for broccoli instead of sweets when we’re stressed, there’s no need to feel guilty with these treats. Oats have a calming effect, and chocolate contains magnesium, believed to help ease anxiety. To make cookies instead of bars, drop tablespoons of dough onto a prepared cookie sheet and bake for about 10 minutes.

Nutty Oatmeal Chocolate Bars (makes 24)

1/3 cup pure maple syrup
1/2 cup natural cane sugar
1/4 cup butter, softened
1/2 cup unsweetened applesauce
2 medium eggs
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon sea salt
3 cups rolled oats
1 cup whole-wheat pastry flour
1/2 cup chopped walnuts
1/2 cup semisweet chocolate chips or raisins

1. Preheat oven to 375°. Lightly coat a 9×13-inch baking pan with cooking spray or line with parchment paper.

2. In a large bowl, cream together syrup, sugar, butter, applesauce, eggs, and vanilla. In a medium bowl, mix together cinnamon, baking soda, baking powder, salt, oats, flour, and walnuts. Gradually add dry ingredients to wet ingredients, stirring until just moistened. Add chocolate chips or raisins and stir again until evenly distributed. Do not overmix.

3. Spread mixture evenly in pan. Bake on center rack for about 20 minutes. Allow to cool at least 10 minutes on a wire rack before slicing.
Nutrition Facts Per Serving:
Calories: 158 calories
% fat calories: 30
Fat: 5g
Saturated Fat: 2g
Cholesterol: 21mg
Protein: 5g
Carbohydrate: 24g
Fiber: 3g
Sodium: 104mg
Sources: James Rouse, ND, and Debra Rouse, ND.

Magnesium and your health.