What depletes magnesium?



What are some of the potential causes of magnesium deficiency, an extremely important nutrient? In a nutshell, it's stress, poor diet, diuretics, and a few other possibilities. Here are the details:

  • The main idea - intake and/or absorption: Lack of consuming magnesium rich foods and lack of absorption can both play a role in magnesium deficiency.

  • Processed, refined, and junk "foods": The typical American diet, which is rich in fat, sugar, salt, synthetic vitamin D, phosphates, protein, and supplemented calcium, not only is deficient in magnesium but actually increases the need for magnesium in the body. (1)

  • Stress: When you're under stress, the body creates stress hormones, including cortisol, which cause a host of physical effects, all of which use up magnesium. (1)

  • Healthy foods lacking minerals: Did I seriously just suggest that?! Even healthy foods lack the magnesium that they had years ago because the soil isn't as rich in nutrients.

  • Diuretics, Alcohol consumption, Starvation, Anorexia, or GI diseases: Diuretics and alcohol can cause magnesium to not be absorbed by the gastrointestinal tract and/or kidneys. (2) Inadequate dietary intake of magnesium occurs in alcoholism, catabolic states and gastrointestinal diseases. (3) Additional loss of magnesium occurs when the body isn't receiving sufficient quality energy/nutrients from the diet. (4)

  • Carbonated beverages and coffee: These are diuretics and may also contain sugar which is an additional stress on the body. As mentioned, stress is a factor in depleting the body of magnesium. (1)

  • Fluoride in our environment: Fluoride is found in our water and environment and intake of it can increase the long-term metabolic requirement for magnesium. (5)

  • Certain medications: Medications can block the absorption of magnesium. (6)

  • Psychological stress: The adrenergic (whatever involves adrenaline) effects of psychological stress induce a shift of magnesium from the intracellular to the extracellular space, increasing urinary excretion and eventually depleting body stores. (7)

Stay tuned for upcoming posts in which we'll talk about some SOLUTIONS.

(1) Book: "The Magnesium Miracle"

(2) https://www.ncbi.nlm.nih.gov/pubmed/7020347

(3) https://www.ncbi.nlm.nih.gov/pubmed/2195859

(4) https://www.ncbi.nlm.nih.gov/pubmed/6499696

(5) http://fluoridealert.org/studies/magnesium/

(6) Book: "Drug Muggers: Which Medications Are Robbing Your Body of Essential Nutrients--and Natural Ways to Restore Them"

(7) https://www.ncbi.nlm.nih.gov/pubmed/1844561

How to really find your DREAM JOB


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The dream job seeker

Everyone dreams of that perfect blend of working hard, using your gifts and strengths well, and being rewarded for it both verbally and monetarily…or is that just me? Growing up, I learned to seek that “perfect fit” job that would satisfy my career longings: success, satisfaction, and confidence in what I did. But over the course of many years of experience in various roles, the truth set in.

Learn, grow, move forward

Sometimes faithfulness through hard experiences is how we learn and grow. Sometimes it takes hard experiences and difficult careers to help us learn what we enjoy and don’t enjoy so we can make a better career decision with the next opportunity. And always, our jobs will have aspects and seasons that we enjoy or don’t enjoy quite as much.

Career advice

Don’t believe the dream job lie that you can’t take a job unless it’s the perfect pay and the perfect situation for your strengths and personality. To find your dream job, you must realize that a job is not paradise, and that every job has its ups and downs. Which ups and downs are you most suited for? You will discover this through experience. So try as many things as possible! Say yes to opportunities. Give 100%. Be faithful in what you DO have. And pay attention so you can make the next career decision with confidence when the situation arises.

How to have a rewarding job…

Your dream job is not paradise, but it can be incredibly rewarding when you are putting in the work, accomplishing goals, and focusing on the good. Be grateful, be faithful, work hard, play hard, and rest hard.

Homemade Almond Creamer




  • 1/2 cup raw almonds

  • 1 1/4 cup water


  1. In a quart mason jar, place 1/2 cup of almonds at the bottom.

  2. Fill the mason jar with water until it reaches the 1 1/2 cup line.

  3. Soak overnight in mason Jar in the fridge.

  4. In the morning, blend the mixture until completely blended.

  5. Strain through a fine mesh strainer and you have almond creamer!

  6. You can use the almond pulp for a variety of uses. I like to add mine to oatmeal.

7 Healthy Ways to Cope with Stress


7 healthy ways to cope with stress

What is stress? “Stress is how the brain and body respond to any demand. Every type of demand or stressor—such as exercise, work, school, major life changes, or traumatic events—can be stressful.” (1) So the question is, how do we respond in ways that are positive and healthy in the short and long-term?

Refocus your mind

Did you know that you control your thoughts? Did you also know that your thoughts will lead to your feelings and actions? This is so important! More than the topic of stress, this applies to every area of life. But for now, let’s talk about how the mind relates to stress.

“God designed humans to observe our own thoughts, catch those that are bad, and get rid of them.”

― Caroline Leaf, Switch On Your Brain: The Key to Peak Happiness, Thinking, and Health

Since we choose our thoughts, we can change our thoughts to helpful thoughts! How do we do this? It’s not a one-time quick fix. It’s not even a month-long task to complete. This is a daily habit that is practiced many times throughout the day. With practice, I promise, it will become second-nature and truly transformative. Your health and wellbeing depend on it!

The first step is to consciously become aware of the thoughts in your head. When you notice a negative thought (for example: I’m going to fail my job interview), you choose to speak to yourself what is true and right (for example: I’m going to ace this interview). The mind is very powerful. To add to the effectiveness of this particular scenario, visualize yourself walking out of the interview confident, smiling, and completely optimistic of the outcome.

Another way to practice this is with positive affirmations or Bible verses. Write down the affirmation or verse. For example, when I had a very high strung boss and it was stressful to go to work each day, I would repeat to myself, “The Lord is my Shepherd, I shall not want.” It’s a very calming, and reassuring practice.

And finally, choose gratitude! We all have so much to be grateful for whether we realize it or not. That’s why gratitude is a choice. Write down ten things you’re grateful for and see how it changes your outlook on life. One Thousand Gifts is an excellent book on this topic.

So next time that stress, anxiety, or overwhelm threatens your peace, use those thoughts as reminders to focus on a helpful positive affirmation. You choose your thoughts so choose well!


Start the day with a comforting, energizing, and warm cup of Matcha No Moo Latte! Is it just me, or does everyone feel like a warm beverage is like an internal hug?

“L-theanine and caffeine have clear beneficial effects on sustained attention, memory, and suppression of distraction. Moreover, L-theanine was found to lead to relaxation by reducing caffeine induced arousal.” (2)

This is why I love to drink matcha in the morning. It supports energy without the jitters, and if I’m feeling overwhelmed by my to-do list, it helps me feel calm and focused.

Listen to Music

Listening to music has been shown to reduce stress and anxiety. (3) Whether you’re going on a walk in nature, driving home after a stressful work day, or doing housework, Spotify is there to soothe the stressors of life. Calming music is usually best for relaxation, but personally, I prefer upbeat music for de-stressing (everyone has their preferences!).

Healthy Fuel

Life is full of stressors, and we can sometimes choose to avoid the main ones. The stressor I’m referring to is unhealthy fuel. The Standard American Diet is a major stressor and if we positively change that one aspect of life, it improves every other area. Need help eating healthy? I have Culinary Nutrition Meal Planning services and would love to connect with you!

Get Active

Go outside and do your favorite activity! For me, it’s usually hiking. Exercise has been shown to positively impact mental health and reduce inflammation. (4) I think everyone can benefit from a daily walk outdoors. What’s an outdoor activity that you might enjoy doing daily?

Inhale the Smells of Nature

When I’m stressed, I reach for my bottles of nature, essentials oils. Stress Away is my favorite of all time!

Stress Away contains Lime, Vanilla extract, Copaiba, Lavender, and Cedarwood essential oils. This incredible blend is a very refreshing and calming scent. When I nanny, I always bring my Stress Away for the kids to smell when they need to calm down.

Research also shows that essential oils make a difference! “Listening to soft music and inhaling Citrus bergamia essential oil was found to be an effective method of relaxation, as indicated by a shift of the autonomic balance toward parasympathetic activity in young healthy individuals.” (5)

To purchase Stress Away at 24% off, send me an email (info@solely-essentials.com) or a message through my Work With Me page.


Topical magnesium (applied to the skin) is incredible for supporting the body in times of stress. I put it on every day and then put lotion on top for better absorption. Most people are magnesium deficient and the body loses extra magnesium when under stress, so most people can majorly benefit from extra!

You can also obtain extra magnesium from foods such as pumpkin seeds, spinach, black beans, quinoa, cashews, and sunflower seeds. (6)

Matcha No Moo Latte



  • 1 1/2 cups water

  • 1 tsp matcha powder

  • 2 tsp pure maple syrup or honey

  • 1 tbsp collagen powder

  • 2 tbsp coconut cream

  • optional: 1 tsp maca

  • optional: 1 tsp vanilla


  1. Heat water in kettle or on stovetop to boiling.

  2. Place the rest of the ingredients in a mason jar or a Thermos with a wide opening.

  3. Pour hot water into mason jar and blend until frothy with immersion blender.