Why Magnesium Is The Most Essential Mineral You Need

Why Magnesium Is The Most Essential Mineral You Need

By Sheena Ewan of #RawRedemption

Do you have enough magnesium in your daily intake of food, liquids and supplements? Most individuals do not get the recommended daily intake.

So how would you know?

• Well you would likely have a healthy intake of legumes, nuts, seeds, fish and whole grains in your everyday diet.
• You might also be taking a supplement or vitamin that contains no more than approximately 350 mg of magnesium.

It’s a mineral your body needs for everyday #health maintenance as it helps to create energy from your food intake as well as make new proteins for your muscles to feed off of. It’s also an important mineral to keep your bones, muscle and nervous system healthy.

Since it is essential to your body’s optimum functioning, it is possible to notice a #deficiency quite quickly with more pronounced symptoms over time.

For shorter-term deficiency, symptoms that might show up are:

• Muscle cramps (often times in the lower leg and/or at night)
• Irritability and/or anxiety
• Poor sleep patterns
• Migraine headaches
• Eye twitching
• Chronic pain

As it happens, magnesium has been proven to be an effective #pain reliever for migraines as well as post-operative healing in a study by Deborah Tepper, MD in the Journal of Head and Face Pain (2013).

Tepper notes that women who experience a “menstrually related migraine” can benefit as well as those who experience a migraine “aura”. Migraine auras can indicate an oncoming #migraine headache and making sure to have magnesium, as part of your daily health regime may be something to look into. Increasing your dose or looking at your diet to see if you are receiving the appropriate amount of #magnesium is the first step in addressing whether you may need more magnesium.

Visit buff.ly/2k2aaBT online or call 416.466.5773 to book an appointment to find out more about how a naturopath can help you find out what your body needs to achieve it’s optimum health potential.

We are located conveniently located, just a few minutes from Greenwood station: 663 Greenwood Avenue (just 30 steps north) at Danforth Avenue.

#naturopath #healthyliving #health #cleaneating #supplements #teas#liveyourbestlife

5 Amazing Benefits of Probiotics!

by Yuri Murakami, ND

5 Amazing Benefits of Probiotics!One of the health subjects I always get amazed at and excited is about the probiotics. According to Probiotics.org, our body contains 10 times more probiotics than our own cells, and the total weight of probiotics is heavier than our own brain! There are so many recently published articles on the benefits of probiotics, and the research on this topic seems to continues to prove probiotics to be the key to keep us healthy.

5 Benefits of Probiotics:

  1. Digestive Health: This is the most well-known benefits of probiotics. They are proven to help treating irritable bowel syndrome, treating baby colic, and prevent antibiotic-associated diarrhea. Probiotics also have amazing ability of aiding our body to digest nutrients and absorb them better.
  2. Weight Loss: Researchers found the obese people had different gut bacteria than people with healthy weight. Some studies also showed that using probiotics helps reducing abdominal fat in postpartum female. It is considered that the bacteria on probiotics help reducing inflammation, and also hormone regulation to contribute to the weight loss.
  3. Treating Food Allergies: Probiotics have a positive effect on our immune system, and probiotics have been used to treat allergic conditions such as seasonal allergies, eczema, and asthma. Recently, researchers have been successfully treating food allergies of all kinds, from cow’s milk to peanuts, and many new strains are tested for the best effects.
  4. Treating Depression & Anxiety: Probiotics are also beneficial for the brain health, and this area of studies seems to be a new focus in the world of probiotics. It seems the probiotics have the potential to change the brain’s neurochemistry and also lower the level of cortisol in the body, keeping people calm and content.
  5. Producing Nutrients for Your Body: Probiotics are not just fighting diseases for us, but also producing important nutrients for our body. Probiotics are capable of creating and proving many of B vitamins, Vitamin K, A, and Essential Fatty Acids. So keeping them healthy will keep us healthy!

miso soupEating probiotics rich foods is a great way to improve our good bacteria in our body. One important thing is to choose either unpasteurized probiotics rich foods, or make your own so it is sure that the good bacteria are alive and healthy!

Learn how to make miso easily at home on Sunday, April. 3rd, 2016 at our clinic! Read more information >> Click here

Doctors’ Best Healing Soups

by Yuri Murakami, ND

The air is getting chilly and we are entering in a soup season!

I want to introduce two soups that are used as a part of treatment approaches by two well-known doctors. Both are simple recipes and do not need a fancy tool to make, and both are truly delicious for your whole family to enjoy!

1) Bone Soup
best bone soup brothBone soup or bone broth is a traditional healing food in many cultures. Dr. Weston A Price was a dentist who went on an extraordinary research to find out what kind of foods people ate where they were known for the great health and longevity. One of the findings was the bone broth.

Bone soup is also use as a key healing food in GAPS diet to heal neurological disorders such as autism and ADHD created by Dr. Natash Campbell-McBride.

Bone soup contains fundamental building blocks for regenerating human body such as gut linings, teeth, bones, and joints, and also has a capacity to improve the immune health. You can make bone soup with any bones – meat or fish, but it is better if the marrow part is exposed while cooking for maximum benefit.


  • 3-4 lb of bone of your choice (if you chose chicken, best to break the bone to get marrows)
  • Filtered water
  • 2 tbs apple cider vinegar
  • vegetables of your choice (such as carrots, celery, onion, garlic etc), chopped
  • sea salt

Put the bone in a large pot with water and apple cider vinegar, sit this for 30 min to help vinegar extracting the minerals out of the bone. Add vegetables and bring it to boil. Reduce the heat to low and simmer slowly for 6-24 hours. Let the broth cool, and remove bones and vegetables (optional to keep it in). Add sea salt for a taste. You can just drink the broth, or use this as a stock for making soups and stews.

2) Hippocrates Soup
“Hippocrates Soup” is a vegan soup which Dr. Max Gerson used in his diet regime to treat cancers and many other terminal illnesses. In Gerson Therapy, this soup was used to replenish the potassium balance in the body to make the body more alkaline.

The original soup does not use any salt, but it has such a rich flavour that you would enjoy without needing to dash salt on!

Two keys in making this soup are:

  1. using whole part of vegetables including the skin since many of the minerals and nutrients are stored beneath the skin part.
  2. cooking the soup slowly at low heat to save the nutrients.

Best Hippocrates SoupIngredients (for 4 servings):

  • 1 big or 2 small fresh organic leeks (if not available, use 2 organic medium onions)
  • 1 pound fresh organic potato
  • 1 1/2 pounds organic fresh tomatoes
  • 1 large organic onion or 2 small onions
  • 1 sm/medium organic celery knob (if not available, use 3/4 stalks organic celery)
  • 1 small parsley root (if not available, use a bunch of organic parsley)
  • 3 clove of garlic, if desired
  • A small amount of freshly chopped parsley for a garnish

Gently scrub the vegetables well and chop them coarsely. Put all the vegetable  in a large pot, add a small amount of water to just cover the vegetables. Simmer them slowly at low heat for 2-3 hours. Blend them before eating. Garnish with parsley.

Why Eating In-Season Is Trendy Now

Why Eating In-Season Is Trendy Now

by Yuri Murakami, ND

The beauty of eating in-season does not stop at its great taste, it is also great for our health and the earth’s health too. Here are 3 main health benefit of eating in-season:


1) Adapting to the Weathersalad-dish-1366992-m

Many of the vegetables in-season help our body to regulate and adapt to the weather. For example, the vegetables in the summer season, like cucumber, corn, and watermelon tend to cool the body, and opposite is true for the winter vegetables. In the spring and fall, there are many vegetables that help to detoxify our body, helping to prepare the body for the next season to come.


2) Vital Energy 

Vegetables are all alive! Eating in-season brings the health benefit of their live energy to the full scale. This live energy of the plants are something that is not talked commonly in the nutritional field, however in many traditions, it has been valued. Our body’s healing energy is empowered so much more when the food is alive and vital!


3) Benefit for the Earth

Eating in-season is a simple act, but does helps the environment because the process of foods does not require a high energy (water, light, temperature control etc), also most likely the food come from local farm or back yard, saving the emission from the transportation of the vegetables.

The easy way to start on eating seasonal vegetables is visit the farmer’s market. Talk to the farmer and learn what’s in season! Other option is grow your own food. This comes with so much rewards too!

Holiday Potluck Idea: Earthy Latkes

drink-up-683800-mA holiday potluck or a gathering season is coming up! The great part of Toronto is sharing cultures, tastes and even the holidays together with whatever back ground you are. Last year, I was invited to a Hanukkah holiday gathering at friend’s home and first time ate potato latkes (potato pancakes). It reminded me of Indian Pakora, and thought about making it with additional vegetables such as carrots, sweet potatoes and burdock!

Burdock seems to be an odd combination, but burdock is a quite flexible vegetable and it fits in many taste especially middle eastern taste! This latkes has 5 kinds of root vegetables to make the earthy taste. I also changed it from deep frying to baking. In the end, even this recipe was inspired by latkes, now it reminds me of Japanese tempura!

You can enjoy this earthy latkes with  the traditional garnish such as sour cream, unsweetened apple sauce, chive and caviar or be creative to fit the need of your guests! (For vegan guests, it can be served with tahini sauce)

Ingredients for 25 earthy latkes 

  • Olive oil or butter as needed for baking
  • 20cm long Burdock root, graded
  • 2 medium Potatoes, grated
  • 1 medium Sweet Potatoes, grated
  • 2 medium Carrots, graded
  • 1 small Red Onion, sliced thin
  • 3 to 4 tbsp. whole wheat flour (gluten free flour like chick pea, quinoa etc can be used to modify)
  • 1 tsp. baking powder
  • 2 tsp. ground cumin
  • 2 medium eggs, lightly beaten
  • sea salt & black pepper for taste
  • Garnish: As mentioned above, any of the traditional garnish goes well with this.


  1. Preheat oven to 425° F. Grease baking sheet with olive oil or butter.
  2. Mix grated burdock, potatoes, sweet potatoes, and carrots, immerse them in cold water for 15 min.
  3. In a strainer, drain the potato mixture and using a tea towel or cheese cloth, firmly press down to extract water (or you can use salad spinner to get extra water out.
  4. Give the grated potatoes another squeeze to extract more water and place in a large bowl. Add onion, flour, baking powder, cumin, black pepper and salt, then mix all well. Add eggs and mix all well.
  5. Using spoons, lightly roll mixture in a ball in to a medium to small cookie size. Place each ball onto a baking sheet about 2 inches apart. Flatten them to a desired thickness. 
  6. Place baking sheets in a oven and bake for 15 to 20 minutes or until golden (baking time changes depending on the thickness). Using a spatula, flip over the latkes and continue to cook for another 10 to 15 minutes or until golden.
  7. Serve with garnish

Enjoy the Holiday with Great Health!

Frozen Yogurt: An Easy & Healthy Summer Treat

I want to share this easy frozen yogurt recipe wholesome ingredients for this summer. If you want to enjoy the seasonal fruits, the best pick is peach! You can cut the peach in half, and take the pit out. Sprinkle cinnamon and grill on BBQ for 2 min each side. You can simply put the frozen yogurt on top of hot, grilled peach or mix into it to enjoy!

Note: cold + dairy can aggravate some stomach symptoms. Always eat in moderation!

3 cups Greek yogurt (get really thick one from Greek town!)
2 tbsp raw honey
1 cup fresh berries, fruits compote, or grilled peach & walnuts


It is really easy! Mix Greek yogurt with honey. (if yogurt is not thick like goat cheese, then sieve with cheese cloth to drain any excess liquid. This will help yogurt to not to freeze like ice!) Freeze it for 1-2 hours. Take out the yogurt, mix fresh berries, fruits compote, or grilled peach (see the direction above) & walnuts into yogurt and serve.

Dairy Free Caesar Salad with Dandelion & Arugula

Finally sunshine is here in Toronto! Our garden has started to show some early vegetables growing nicely. It is always such a joy to use freshly harvested vegetables for a meal. So I put together spring vegetables to make this flavourful caesar salad. Dandelion green is bitter in taste (but yes, it is a great kidney cleanser!) so you can adjust the ratio of dandelion green and arugula for your taste buds. If you wish to add another colour, radish would be a nice spring addition!


  • A handful of dandelion green, cut into 2-3″ long pieces
  • A handful of baby arugula
  • 3 tbsp olive oil
  • 1 tbsp freshly squeezed lemon juice
  • 2 anchovy fillet, minced
  • 1 clove of garlic, minced
  • 1 tbsp fresh chive, chopped finely
  • 2 tbsp almond powder
  • mushrooms (3 eringi mushrooms or 8 button mushrooms)
  • 1 clobe of gaelic, minced
  • 2 tbsp olive oil
  • 1 slice of whole wheat bread (harder one is better), cut into 1″ cubes
  • 2 tbsp fresh parsley, chopped finely
  • sea salt & black pepper for taste


Combine greens, wash and drain well.

To make croutons, preheat oven to 375F. In a pan, place 1tbsp olive oil and garlic, heat in low heat to bring the aroma. Add mushrooms, dash of sea salt, and black pepper into the pan sauté until mushrooms are tender with medium-low heat. In a bowl, place bread, mushroom, 1 tbsp of olive oil, and parsley, toss well to make bread is coated with olive oil. Spread bread out on baking sheet, toast until golden and crisp for about 15-20 minutes. Set aside to cool down.

To make dressing, combine all the ingredients, and whisk well.

In a large bowl, place greens, croutons, and dressing together, toss well and serve.

A perfect caesar!

Nutrition 101

Last week, I met a nutritionist who teaches holistic way of nutrition. I visited his website, and is a full of great information and fun to read! So I wanted to share the website here. This is a great site for a basic FAQ on nutrition.

Breath, read, and do try something that you learn from this site!


Wednesday Health Circle

Learn for your optimal health! Next workshop is “Adrenal Support & Stress” on Apr.16, 2014. Yuri’s Village offers Wednesday Health Circle to share the information for health that you can apply to your everyday life. Click here to check the detail.