Paleo Phil, Mickelson Wins at Weight Loss

Most people watching yesterday’s final round of the British Open were likely focused on who would win the Claret Jug (or is it mug). I watched, and although it was as exciting as golf can be, I wasn’t fixated on the jug/mug. Two topics were more interesting to me. The first was that these athletes breaking records and duking it out were both in their forties. And second, Phil trimmed down.

It turns out Phil has gone Paleo and upped his fitness game and, as a result, he’s dropped 25-ish pounds (over 2 stones). I’m not sure that Phil got the idea from Lebron. It’s not as though Lebron started the paleo diet but of course “Phil lost weight following the Lebron diet” was a headline I came across more than once. Lebron was hardcore paleo for 67 days. This means their diets consisted of fruit, vegetables, protein, nuts and limited carbs (no dairy, no grains/gluten/sugar).

For me, it’s one thing for average people to pursue paleo but quite a shift from old-school “carbing up” for athletes to do it. A part of paleo I wholeheartedly endorse is the concern with better-sourced ingredients (grass-fed meat, wild fish etc.). I’m off to the beach in 10 days so I’ll give Mickelson credit and say I’ll be loosely following the Phil Plan.

Do you watch golf (it’s ok to admit it)? Did you notice Phil looked more fit? What do you think of paleo?

Are you mindful of magnesium?

Vitamin D, omega 3’s are the nutrients du jour but these usurped calcium and Vitamin E. You know how it goes and many of you have the old supplement bottles demonstrating these shifts. Few things bug me more than the nutrition pendulum and often the pendulum completely misses the food, vitamin or mineral I feel we should focus on (clearly I don’t write the headlines). In this case, I’m wondering why we’re not mindful of magnesium?

Magnesium is a mineral present in food and the body. Magnesium is required for muscle contraction (a reminder the heart is a muscle), nerve function and magnesium plays a role in blood pressure and bone health. So it’s important. The key issue though is that under mental or physical stress cells release magnesium and it is excreted, bye bye precious magnesium. If stress is chronic or extreme you may be deficient in magnesium.

 Low magnesium can affect GI function ("going"), exercise recovery and PMS-related mood changes. In one study, after a month of magnesium supplementation participants were found to have decreased PMS and improved mood as shown via their  “Menstrual Distress Questionnaire scores”. Oh my goodness, my family would give me such poor menstrual distress scores. Magnesium is also required for metabolic reactions such as the metabolism of carbs and fats to produce energy. Magnesium is  important for athletes as low magnesium levels result in higher heart rates during exertion. 

Most people don’t consume enough magnesium. Once again, seeds are significant pumpkin, hemp (pictured above) and sesame top the list. Spinach, cacao and lentils and black beans are also good. I also love a powdered magnesium supplement called Natural Calm I take at bedtime.

         

Unfortunately, testing to see if magnesium is low isn’t all that helpful. A low percentage of magnesium is found in blood. I think the better bet is to put magnesium-rich foods front and center (1 seed a day) during your day and consider a modest amount of supplementation. That is if your bones, blood pressure, mood or bowel function matters to you.

Is magnesium on your radar? Do you supplement magnesium? If so why did you start taking it? Any “menstrual distress”?