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MONDAY EDITION:
A Word From Our Founder:
The Benefits Of Magnesium
The Goods:
Outdoor Fitness BootCamp
BA Hunger Games Scorecard
The BA Blender:
Creamy Zucchini & Carrot Soup
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~ A Word From Our Founder: Are you getting adequate magnesium? ~
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Full transparency, I have never been a huge bath guy, and when I do, I have to jump in the shower right after to scrub again - as sitting in my grime for half hour doesn't make me feel squeaky clean. My outlook on baths has recently changed during COVID-19, the free time being the driver behind this.
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I'm not one to simply throw some bubbles, candlelight, and glass of wine together (well not every time unlike my wife), and bathe. I need to maximize the value from a health and wellness standpoint, so I supercharge my recovery, reduce muscle fatigue and improve sleep quality while I soak! Adding magnesium to every bath, in the form of epson salts, or even better magnesium chloride flakes or crystals, can greatly improve your uptake of magnesium. Be sure there are no synthetic additives, including perfumes. Magnesium salts containing well sourced essential oils are ok. A quick caveat though, it takes at least a cup to have significant benefit (adding 1 to 3 pounds once in a while, especially following an intense workout or event will give you approximately a 500mg dose). Getting your dose of magnesium this way (topically) has the huge advantage due to the fact that super dosing (typically in excess of 1500mg) this mineral orally can give you a bout of diarrhea.
Magnesium is essential for more than three hundred reactions, including nerve and cardiac function, muscle contraction and relaxation, protein formation, and the synthesis of ATP-based energy. Whether you're a hard charging athlete, weekend warrior, or just a health conscious human, my advise would be to insure you are getting enough of this important mineral.
Of course there are great food sources of magnesium that should be included in a healthy diet. Like avocados, dark leafy vegetables, nuts, seeds, wild caught salmon, and wild caught tuna, but the super relaxing method of choice for Allison and I has become the mineral enriched bath, or the application of a magnesium rich mineral oil or lotion at bed time (we love Ancient Minerals). I highly recommend adding one or both as a regular occurrence in your health and wellness protocol - especially when you take into consideration it's proven positive effects regarding stress relief, recovery from training, and improving sleep quality.
Big Love,
~ Ryan
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Summer Shape Up begins this Saturday May 30th!
Victoria Park @ 10am
Featuring Coach Cauy!
ALL LEVELS OF FITNESS WELCOME!
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BODY ARCHITECTS HUNGER GAMES FITNESS CHALLENGE SCOREBOARD
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FIRST PLACE (15.5)
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SECOND PLACE (19.34)
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THIRD PLACE (22.7)
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FOURTH PLACE (31.96)
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~ THE BA BLENDER ~
Recipes for Performance & Longevity
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Creamy Zucchini & Carrot Soup
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What You’ll need:
(Organically sourced if possible)
- 2 medium zucchini, grated peel on
- 10 medium carrots peeled and cut into 1/2 inch pieces
- 2 medium onions, peeled and diced
- 5-6 inner celery stalks (leaves on) cut into 1/2 inch pieces
- 4-5 cloves of garlic, minced
- 1 tsp onion powder
- 1 tsp garlic powder
- 2-3 tsp dried dill
- Salt/pepper to taste
- 2- 3 Tbsp nutritional yeast
- 1 low sodium vegetable bouillon cube + boiling water as given on the package (usually 3-4 cups/cube) plus more water as needed to cover
- 1/4 cup coconut milk (unsweetened, canned)
- 1 Tbsp olive oil
- Shelled steamed edamame for topping
In a large soup pot, sauté diced onion on the stove in olive oil. After 4-5 minutes, add the remaining ingredients except the coconut milk and nutritional yeast. Make sure veggies are covered by about 1 inch of boiling water/ bouillon mixture. Cook
on medium heat until veggies are soft ( approx 20 minutes).
Next transfer mixture to a Vitamix or other high speed blender. Be careful as it will be hot! Blend for 1-2 minutes until really creamy. Add the coconut milk and nutritional yeast and blend for another 30 seconds. Portion into bowls, top with steamed edamame, salt/pepper to taste and enjoy :)
Why we love this:
- Thick, creamy, nutrient dense soup, perfect for rainy Spring days.
- Blended soups are a great way to add a lot of veggies into your diet without even realizing it. The benefits of veggies are endless but we love the fiber, phytonutrient and antioxidant profiles of the ones in this recipe.
- Carrots are a well known source of beta carotene. Beta carotene is converted into vitamin A in the body which helps to keep our skin, immune system and eyes healthy. It's important to keep in mind that it is best absorbed if ingested when cooked and with a healthy fat source.
- Nutritional yeast is packed with B vitamins and provides a cheesy flavour without any of the harmful side effects of dairy.
- Zucchini can help with weight management. It is low in carbohydrates, contains both insoluble and soluble fibre, which fills you up, keeps you regular and can help you avoid overeating.
Stay healthy,
~ Dr. Allison Ellis
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THANK YOU FOR READING!
We hope you've enjoyed this issue and we look forward to continuing the conversation in our next issue of The BA Buzz
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The aim of this Newsletter is to provide information on fitness, diet and nutrition for informational purposes only. The content of this Newsletter is not intended to diagnose, cure, or treat any medical, health or other condition. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this Newsletter.
Body Architects Inc provides no warranty and assumes no liability or responsibility for damage or injury to persons arising from any use of any information, idea, or instruction in this Newsletter to the extent permitted by applicable law.
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