"Magnesium Benefits, Deficiency Signs & Top Food Sources You Need to Know"

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 Magnesium: An Essential Mineral for a Healthy Body Magnesium might not always make headlines, but it plays a vital role in keeping your body functioning smoothly. From supporting heart health to helping with muscle movement and energy production, this mineral is a quiet powerhouse. Health Benefits of Magnesium: Magnesium is involved in more than 300 enzymatic processes in the body. Here are some of its major benefits: Supports Muscle and Nerve Health:  It helps control muscle contractions and nerve signals, reducing cramps and spasms. Promotes Strong Bones:  Works with calcium and vitamin D to support bone strength and structure. Protects Heart Health:  Helps regulate blood pressure and maintain a healthy heartbeat. Boosts Energy:  Plays a key role in converting food into usable energy. Reduces Inflammation:  May help lower chronic inflammation, which contributes to many diseases. Improves Sleep and Mood: Encourages better sleep and may reduce stress and a...
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Rice with chicken Spanish style

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 Rice with Chicken Spanish Style 



 Spanish chicken and rice is the perfect holiday meal not only because it is immensely easy to make, but also because of its incredible taste which will prove to be a true crowd pleaser!

This is a good way to get vegetables into the meal plan. Serve with a mixed green salad and some whole wheat bread.


Ingredients:


2 Tbsp olive oil

2 medium onions, chopped

6 cloves garlic, minced

2 stalks celery, diced

2 medium red/green peppers, cut into stripe

1 cup mushrooms, chopped

2 cups uncooked whole grain rice

3 pounds boneless chicken breast, cut into bite-sized pieces, skin removed

1 1/2 tsp. salt (optional) 

2 1/2cups low-fat chicken broth

Saffron or Sazón for color 

3 medium tomatoes.chopped

1 cup frozen peas

1 cup frozen corn

1 cup frozen green beans

Olives or capers for garnish (optional)


Directions:

Heat olive oil over medium heat in a non-stick pot. Add onion, garlic. celery, red/green pepper, and mushrooms. Cook over medium heat, stirring often, for 3 minutes or until tender.

Add whole grain rice and saute for 2-3 minutes, stirring constantly to mix all ingredients.

Add chicken, salt, chicken broth, water (1½ cups), Saffron/Sazón and tomatoes. Bring water to a boil. Reduce heat to medium-low, cover, and let the casserole simmer until water is absorbed and rice is tender, about 20 minutes.

Stir in peas, corn, and beans and cook for 8-10 minutes. When everything is hot, the casserole is ready to serve. Garnish with olives or capers, if desired.


Nutrition Facts. 8 servings per recipe

Serving Size. 1½ cups

Amount Per Serving. Calories. 470.                                       

Total Fat 10g.               

Saturated Fat. 2g

Trans Fat 0g

Cholesterol 95mg

Sodium. 430mg

Total Carbohydrate 52g

Dietary Fiber 5g

Sugars. 7g

Protein 43g

Calcium. 65mg

Iron 3mg

Potassium 865mg

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