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Magnesium Rich Sunbutter Oat Cookies
Stress Increases Magnesium Losses
This recipe is one that I think you will come back to again and again. It's just so easy to make and requires only 4 ingredients.
Sunbutter is made from sunflower seeds rich in B complex vitamins
to support a healthy nervous system. And let's be real - we need this more than ever right now. Sunflower seeds also provide a source of iron, potassium, protein, vitamin E and magnesium.
Magnesium
is essential to help our bodies function properly, but stress can rob your stores! When we experience acute stress (not long term) magnesium plays a protective role in order to minimize the adverse effects of stress. But when we have chronic stress (long term) this results in progressive magnesium deficits and detrimental consequences for health.
Mental or physical stress will deplete magnesium from the body. And our body uses up magnesium stores when reacting to stress. A body that is deficient in magnesium will have more symptoms of stress.
Symptoms of Magnesium Deficiency
- Low serum calcium levels.
- Low serum potassium levels.
- Sodium retention.
- Low PTH.
- Tremor, muscle spasms, tetany.
- Muscle cramps.
- Loss of appetite, nausea, vomiting.
- Personality changes.
Consuming magnesium rich foods is key to prevent physical tension that leads to stress. It also downgrades our physical response to stressful situations.
Food Sources
- Bran
- Brown rice
- Mackerel
- Spinach and Swiss chard
- Almonds
- Lima Beans
- Shredded wheat
- Peanuts
- Molasses
- Hazelnuts
- Okra
- Milk
- Bananas
- Sunflower seeds
Now is the time to bump up your magnesium stores. Not only through magnesium rich foods, but also in supplemental form.
Chelated magnesium glycinate or magnesium malate are two of the better absorbed formulations. Adults 31 and up require 320 mg/day for women and men need about 420 mg/day. It's best to start with a small dose and work up, to avoid GI issues.
Ingredients:
- 1 cup Sunflower Seed Butter
- 1 Egg
- 1/4 cup Coconut Sugar
- 3/4 cup Oats (large flake)
Directions:
- Preheat oven to 350ºF (177ºC) and line a baking sheet with parchment paper.
- In a bowl, mix the sunflower seed butter and egg together. Then add sugar and oats until thoroughly combined.
- For each cookie, scoop one tablespoonful of the dough onto the baking sheet and flatten gently with a fork. Bake for 10 minutes. Let cool slightly before serving.
Notes
No Sunbutter: Replace with almond, tahini, peanut butter or other nut/seed butter.
No Coconut Sugar: Use monk fruit sweetener or stevia.
Bottom Line
Stress increases magnesium losses from the body that can lead to a deficiency or imbalance. This can create a vicious cycle as the deficiency drives up our response to stress, causes us to feel more stressed and increases our reactions --->> leading to more magnesium losses and so on.
Don't wait to start manifesting symptoms - get ahead of it. Top up your stores NOW, your body will thank you for it.
For all your supplement needs, visit my professional dispensary and order online. Orders placed before 3PM, EST generally ship same day and arrive in 2-3 business days via Canada Post.
Source: The Functional Nutrition Library
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