Magnesium for Digestion

Magnesium for Digestion

Beet Hummus
Difficulty falling asleep or staying asleep? Painful menstrual cramps? Eye or Muscle Twitching? Diarrhea? Constipation? Headaches?
Any of these sounds like you? You may be one of the 70% of Americans who have less than optimal magnesium status. Let’s talk about how magnesium can help your health and in particular magnesium for digestion.

 

Why you should care about magnesium?

 
Magnesium is a mineral that is used in over 300 processes in our body most importantly to combat stress in our system. As stress happens we pull calcium in to contract our muscles and without magnesium they will stay in this contracted state. Contracted muscles can make you feel extra stressed, raise your heart rate, and pull calcium away from your bones.
 

Magnesium can help with:

  •  Migraines
  •  Menstrual Cramps
  •  Constipation 
  •  Regulating blood pressure
  •  Muscle spasms (eye twitching is a common a symptom of less than optimal magnesium)
  •  Bone development
  • Sleep

It’s important to note that Magnesium is filtered through the kidneys, therefore individuals with kidney issues should not take magnesium supplements.

Magnesium for digestion:

Magnesium is a relaxant for muscles which can include your digestive tract.  When the body is stressed the muscles contract. This is good, unless it is a chronic state that many find themselves in.  When your digestive tract is contracted it might cause symptoms like diarrhea or constipation.  Stress also diverts attention away from digestion. This is a protective measure, but when there is chronic stress it can cause digestive distress. Magnesium can help to balance this stress response. That means that individuals who find themselves chronically stressed may be using their magnesium more rapidly and need additional intake through food or supplements.

Some of the foods highest in magnesium are also foods that many people with IBS and other digestive symptoms avoid like leafy greens (raw veggies can be hard to digest), beans, and chocolate (often a reflux trigger).

Magnesium Supplements

If you already have digestive issues, supplementing magnesium may be a good choice while you gradually work on gut healing. Let’s talk through a few supplement options:
  • Magnesium citrate helps to pull extra water into the intestines which may help with constipation. However, magnesium citrate is poorly absorbed so it is not great at replenishing magnesium stores.
  • Magnesium glycinate and malate are both good options for replenishing stores as they are among the best absorbed. These would be good for muscle cramps, menstrual cramps, relaxation, eye twitching and headaches.
  • Magnesium threonate is well researched for it’s neurological benefits which may include depression and age-related memory loss.
  • Other popular Magnesium supplements include oxide and hydroxide which are both poorly absorbed but then to be rather inexpensive. Hydroxide is best know as milk of magnesia. It is a laxative so it can be habit forming for your bowel and should only be used short term.

Food as Medicine

I am always going to suggest focusing first on the magnesium that you get in your diet before you experiment with supplementation.  Getting enough Magnesium doesn’t have to be difficult or anything less than delicious. Mint chocolate chip smoothies are the perfect way to get a hefty dose of magnesium. It provides almost 200 mg of magnesium which is about half your daily needs! Blended ingredients are also easier to digestion for those with digestive issues. Brownie Batter hummus is another tasty option that provides about half of your daily magnesium needs per serving (about 1/4 of the recipe). 

 

Brownie Batter Hummus
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Ingredients

  • 1- 15 oz can chickpeas, drained and rinsed
  • 1/3 cup cocoa powder
  • 1/4 cup maple syrup
  • 1/4 cup ground flaxseed
  • 1 1/2 teaspoons vanilla
  • 1/8 teaspoon salt
  • 1 tablespoon coconut oil, melted
  • 1/4 cup milk of choice
  • 1/4 cup mini chocolate chips

Instructions

  1. Blend all the ingredients together except the milk and chocolate chips. Gradually add in the milk until desired texture is reached. Fold in chocolate chips. Serve with fruit or graham crackers.
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https://www.kansascitydietitian.com/2022/03/magnesium-for-digestion/

Roasted Beet Hummus

Roasted Beet Hummus

Beet Hummus

Loving veggies in the summer is easy, anyone can do it.  But helping you love veggies in the dreary winter is an art and needs bold flavors and colors. In the winter I love to turn to recipes like my sweet potato and butternut squash soup and  roasted Brussels sprouts. February is heart health month and the color of the month is pink and red. The best way to celebrate is with some vibrant beet recipes. We are thinking beyond the basic beet recipes with this roasted beet hummus. The vibrant color is so irresistible that even my littles love to dip.

 

 

Easiest Way to Prepare Beets

beet recipes

Peeling beets can be intimidating! Skip the peeler and use a paper towel to peel your roasted beets. The beet skin will just peel right off. Use this tip for all your favorite beet recipes. 

Roasted Beet Hummus
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Ingredients

  • 2 medium beets
  • 1/4 cup Tablespoons Olive Oil
  • 2 cloves garlic, chopped
  • 1/2 small onion, chopped
  • 3 Tablespoons Lemon Juice
  • 1 15 oz can chickpeas
  • 1/3 cup tahini
  • 2 teaspoons Cumin
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon salt

Instructions

  1. Preheat oven to 375 F. Scrub beets clean and remove leafy tops. Lightly rub beets with about 1 tablespoon of olive oil and place onto foil, folding sides up to make a pouch. Roast beets for 45 minutes or until easily penetrated with a fork. Allow to cool. Once beets are cool enough to handle, peel, skin, and dice them.
  2. Place garlic, onion, and 1 T olive oil in a medium skilled and sauté until onions become translucent and tender.
  3. Whisk together lemon juice and remaining olive oil. Set aside.
  4. Add beets, chickpeas (drained), onion, and garlic to a food processor and beat until smooth.
  5. Scrape down sides and add tahini, cumin, and cayenne pepper. Slowly process in the olive oil and lemon juice mixture until desired consistency is reached. Add black pepper to taste.
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https://www.kansascitydietitian.com/2022/02/roasted-beet-hummus/

Spooky Protein Waffles

Spooky Protein Waffles

This Protein Waffles recipe was developed in partnership with Midwest Dairy.

Farm to Plate

I love cooking and always want to get my kids busy in the kitchen, but so far their love for cooking is not quite as enthusiastic as mine.  That doesn’t mean that I stop trying, it just means that I have to get more creative.   I want my children to build their love of cooking and food from the ground up; to have a true farm to plate understanding. We had a great opportunity to do this during our recent visit to Wonderscope.  If you haven’t been to Wonderscope, it is an interactive children’s museum in Kansas City. 

 

Among the activities that Wonderscope offers is the interactive dairy exhibit.  While visiting we learned the process that my kids’ favorite dairy products go through to get from farm to plate.  The dairy that we love only takes about 48 hours to get from the farm to our fridge, that means that almost all of our dairy products are from local farms. 95% of dairy farms are also family owned. I love supporting local family-owned businesses and dairy is a great way to do that. 

 

 

protein waffles

Remember I said farm to plate? We learned about the farm side and took it back home to create a recipe featuring my kids’ favorite dairy product, cottage cheese. We created protein waffles with a halloween flare. 

 

Typically waffles are not very filling because they lack protein. We solved this problem by making them protein waffles with cottage cheese and adding some healthy fat and fiber too with ground flaxseed.  

My kids are cautious eaters so getting good sources of protein at regular mealtimes can be a challenge. Making food fun like these spooky protein waffles is a great way for my kids to have fun while eating a filling meal. Bone – Appetite!

 

protein waffles

Spooky Gluten-Free Protein Waffles
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Ingredients

  • 1 cup cottage cheese
  • 1 cup old fashioned oats
  • 4 eggs
  • 2 teaspoons vanilla
  • 2 teaspoons cinnamon
  • 2 Tablespoons ground flaxseed
  • 1 Tablespoon milk or water (optional)

Instructions

  1. Place all ingredients except milk in a blender and blend until smooth. Add milk or water to reach desired consistency.
  2. Place 1/4 cup mix in small waffler maker.
  3. Add your favorite toppings
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https://www.kansascitydietitian.com/2021/10/spooky-protein-waffles/

How to Use Fresh Herbs: Gut healthy Pesto

How to Use Fresh Herbs: Gut healthy Pesto

Gluten fre

We’ve all been there.

You buy cilantro for one recipe, then you are stuck with an entire bunch. Or maybe you got the itch to grow a basil plant this summer, and now you’ve tried everything to use it up. Don’t throw the extra out!

I’ve definitely made the mistake before of thinking that I can skip out on using fresh herbs in a recipe. The end product always seems to be missing something. It might be missing something more than just flavor.  These little plants are packed with antioxidants and essential nutrients!  One tablespoon of Oregano has 4x more antioxidants than blueberries. Antioxidants destroy free radicals helping prevent damage caused by chronic diseases like heart disease.  Herbs are a concentrated way to add extra nutrients to any dish. Thyme and Cilantro have more immune boosting Vitamin C than our favorite citrus fruits.

You don’t have to be a culinary expert to add herbs. If you’re like us, you’ve bought something like parsley or thyme for one recipe, and after that tasty meal- you were left with a bunch of leaves and wondering how to use fresh herbs. Or maybe you’ve got a thriving basil plant in your home or some ever-spreading mint in your garden that keeps on giving! We’ve done some gathering and put together some great ideas for your leftover herbs and listed them below. Putting them to use is a great way to add some more micronutrients to your diet, and cut back on food waste too. 

Here are a few of our favorite Pesto recipes: 

The Best Pesto
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Ingredients

  • 1 Cup Spinach
  • 1 Cup Basil
  • 3/4 Cup Walnuts
  • 1/2 Cup Parmesan Cheese
  • 1 teaspoon crushed garlic
  • 1/2 teaspoon crushed garlic
  • 1/2 teaspoon sea salt
  • 2/3 cup olive oil

Instructions

  1. Combine first 3 ingredients in a food processor, add remaining ingredients except olive oil. Add olive oil until desired consistency is achieved.
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https://www.kansascitydietitian.com/2021/07/how-to-use-fresh-herbs-and-a-low-fodmap-pesto/

 

 

Looking for a Low FODMAP Alternative?

Check out our Low FODMAP Pesto

Low FODMAP Pesto

Low FODMAP Pesto

Low FODMAP Pesto with Spaghetti Squash
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Ingredients

  • 1 Spaghetti Squash
  • 1/2 Fennel Bulb
  • 2 Cups Cilantro, Firmly Packed
  • 1 Cup Fresh Basil
  • 1/4 Cup Green Onion, Chopped (green parts only)
  • 1/2 Teaspoon Paprika
  • 1/2 Cup Macadamia Nuts
  • 1/2 Cup Olive Oil
  • 1 Lemon
  • Salt and pepper to Taste
  • 1 Cup Cherry Tomatoes
  • Pine Nuts & Parmesan Cheese Optional

Instructions

  1. IRECTIONS:
  2. Preheat oven to 375F degrees. Cut spaghetti squash in half discard seeds, place in a baking dish with 1/2 inch of water rind side up. 
  3. Cook in the oven for 20 minutes, or until you can easily lift the strands.Let cool for 20 minutes.
  4. Heat oil over medium heat and add fennel and green onions. Saute until soft. 
  5. Meanwhile combine cilantro, basil, paprika, nuts, olive oil, lemon juice and zest from lemon and salt and pepper to a mixer, and make pesto. 
  6. Remove spaghetti squash strands and toss with pesto, and fennel mixture. 
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https://www.kansascitydietitian.com/2021/07/low-fodmap-pesto/

Gluten Free Kansas City Eats

Gluten Free Kansas City Eats

Gluten fre

Whether you’re trialing a gluten-free diet, have a family member with an allergy, or are a seasoned pro with Celiac, finding nourishing gluten-free food on-the-go can be a frustrating challenge. Fortunately, Kansas City has plenty of tasty options for all. You just need to know where to look. To help with that, we’ve put together a list of some of our favorite stops and shops in the KC area that offer an array of gluten-free Kansas City options for you or your loved ones—because living with dietary restrictions should never mean having to go hungry.

Burgers & More

 

Unforked | Kansas City, Overland Park

Offering lunch, dinner, and desserts, this local favorite supports seasonal, local ingredients first—favoring quality over all else. With a diverse menu offering many gluten-free options, Unforked is sure to be a favorite for the whole family. (Our current favorite? The “Thai Dye Burger” on a GF bun!)

 

Iron Horse Bar & Grill | Leawood

With an amazing outdoor patio, live entertainment, and open late—Iron Horse is more than your typical bar and grill. Their gourmet food is the real draw, with an entire dedicated gluten-free menu, tasty enough for anyone to enjoy. 

 

Joe’s Kansas City Bar-B-Que | Multiple Locations

Who doesn’t love Kansas City Bar-B-Que? A local tradition, gluten-free Kansas City eaters can enjoy some of the best BBQ in the city at Joe’s, which features a gluten-free bun that can be substituted with any cut of meat. Make sure to specify your restriction with your server. 

 

 

Kansas City Gluten Free PizzaPizza

 

Spin! Pizza | Multiple Locations

Spin! was created by local entrepreneurs with world-class pizza, sandwiches, salads, beer, and wine in mind. With a menu crafted by a James Beard award-winning chef, it has become a true local favorite. The best part? They offer TWO different types of gluten-free pizza crust to choose from, and they’re both delicious!

  

Minsky’s Pizza | Multiple Locations

Not only does Minsky’s make amazing pizza, but it has received GREAT Kitchens training from the National Foundation for Celiac Awareness. All employees are trained to assure the prevention of cross-contamination of any kind. Minsky’s is a great choice for peace of mind for those with a strict intolerance.

 

Waldo Pizza | Kansas City

A local favorite, Waldo Pizza has an entire dedicated gluten-free menu that includes tasty specialty pies with a unique twist. From the “Ratatouille” to the “BFD (Breakfast for Dinner),” we haven’t found a gluten-free pie here that we don’t like.

 

Stone Canyon Pizza | Parkville, Gladstone

Another great option for gluten-free eaters, Stone Canyon Pizza offers multiple options for gluten-free crust. With specials on a weekly basis and options other than pizza as well, it’s sure to be a great choice for the whole family. 

 

Baked Goods & Desserts

 

Morgana’s Gluten-Free Bakery |Raytown

When Morgana was diagnosed in 1997, switching to a gluten-free diet was difficult. She remembers the first pre-made gluten-free bread she tried—and it tasted like Styrofoam. Taking matters into her own hands, Morgana opened up shop in Raytown with a mission to make gluten-free eaters feel normal. This store is currently preorder only with pick-ups on Saturdays, so be sure to place your order in advance. 

 

Emily Kate’s Bakery | Multiple Pick-Up Locations

Born from a family with gluten allergies, this bakery is entirely gluten-free! From tasty cornbread to gorgeous designer cakes, Emily Kate’s is a must-stop for gluten free in Kansas City. Since it is a custom-order bakery, make sure to check out their website and call ahead beforehand. 

 

The Littlest Bake Shop | Kansas City

The Littlest Bake Shop is Kansas City’s first gluten-free & vegan dedicated bakery. With scratch-made, local and seasonal offerings and organic coffee and tea, it’s sure to be a favorite for all- dietary restrictive or otherwise. Due to COVID-19, this bake shop is pick-up only on Fridays and Saturdays, but worth the planning. Visit their website to order- we recommend the six-inch churro cake (if you can snag one before they sell out)!

 

Pour Coffeehouse | Olathe

Pour Coffeehouse is the perfect stop for anyone looking to get some work done, mingle with friends, or just relax. Offering a dedicated gluten-free pastry menu in addition to traditional desserts, breakfasts, sandwiches,  coffees, teas, and more—the options at Pour Coffeehouse are seemingly endless. Their gluten-free pop-tart is worth the drive. Call ahead and place an order or drop in and hang out for a bit- you won’t be disappointed!

Miscellaneous Eats

 

The Mixx | Kansas City, Overland Park

This restaurant defines fresh in a hurry, with options for (just about) any dietary need. Everything is prepped from scratch and sourced with integrity. From soups and salads to quinoa bowls and wraps, you are sure to find a satisfying and nourishing gluten-free meal at The Mixx.

 

Billie’s Grocery | Kansas City

Billie’s Grocery is a “dietary and lifestyle-friendly” restaurant and bakery in the heart of Kansas City. They are especially accommodating for gluten-free diets. From smoothies to cocktails, a bakery that caters, and events and cooking classes throughout the year, Billie’s-Grocery is a gluten-free Kansas City must-see. 

 

Enjoy Pure Food + Drink | Leawood

Seeing a need for healthier food in our on-the-go culture, Staci Cross, founder of Enjoy Pure Food + Drink, opened this restaurant to help keep KC nourished in the “cleanest way possible”. With an emphasis on positive energy amongst the staff, and an effort to source local organic food as much as possible, this is a great stop for a variety of gluten-free, vegan, and vegetarian options.

Going gluten-free can be tough, but whether it’s you, a friend, or a loved one, keep in mind that it gets easier—especially when you find accommodating places in the area that are both nourishing and delicious. Not to mention it can improve quality of life if dealing with an allergy or intolerance. Remember to always specify with your server or manager that you have an allergy or intolerance. 

 

New to cutting out gluten, and still have questions about what you can and can’t eat, or suspect you may be suffering from a gluten or other food intolerance? We can help with that and more. Book with us for an in-person or online session today so we can get you back to feeling your best. Did we miss your favorite gluten-free spot in Kansas City? Give them a shout out below.