All Posts by Mary Schurr

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Mary Schurr is an Integrative Health Coach in Charlotte, NC and a graduate of the Institute of Integrative Nutrition in NYC. She works with clients by phone or virtually.

Apr 14

Foods with Magnesium and Its Benefits

By Mary Schurr | Articles

Magnesium is an important mineral one would think most of us have no issues obtaining in our food. But I guess that depends on what one eats or absorbs to a certain degree. So, what are a few of the benefits of magnesium and which foods have magnesium? 

  • It’s important for the brain, muscles, bones, and cardiovascular health 

  • It helps with sleep, anxiety, blood pressure, and blood sugar 

  • It helps with bowel movements 

  • It helps with thyroid health 

  • It may help with headaches/migraines/moods 

  • It helps with glucose and insulin metabolism 

What are symptoms of low magnesium? 

  • Muscle cramping 

  • Sleep problems 

  • Constipation 

  • High blood pressure and irregular heartbeat 

  • Weakness and fatigue 

  • Mood changes, depression, and headaches 

  • Problems with Potassium, vitamin D, or Calcium processing 

  • Thyroid issues 

What are some food sources of Magnesium? 

  • Leafy greens such as spinach, swiss chard, kale, collards, and mustard greens (usually best cooked) 

  • Grassfed Dairy such as yogurt 

  • Peas, broccoli, cabbage, green beans, potatoes, and asparagus 

  • Fruit such as bananas, avocado, figs, and raspberries 

  • Nuts and seeds such as pumpkin, almonds, flaxseeds, sunflower seeds, brazil nuts, and cashews 

  • Quinoa and amaranth 

  • Avocados 

  • Dark chocolate 

  • Wild caught fish such as salmon, halibut, and mackerel 

  • Beans such as black beans, chickpeas, and aduki beans 

  • Brown rice and oats 

  • Seaweed/Sea vegetables 

The daily RDA is: 

  • 310mg for women between 19-30 years old 

  • 320mg for women 31+ years old 

  • 400mg for men between 19-30 years old 

  • 420mg for men 31+ years old 

  • Currently, there is no single supplement that provides greater than 350mg per day  

  • If you experience loose stools, then reducing the amount of magnesium is recommended 

I think many of us start searching to learn about nutrients like magnesium when we find we have health issues or just don’t feel as well. We read somewhere it helps certain conditions, so we hope it is a miracle nutrient or supplement. It may be, but it is an essential mineral that we all need. Stress seems to zap magnesium levels quickly. Some medications deplete magnesium. We can take magnesium supplements, but many of us hope we can get it through food. We hear even organic food has less nutrients than years ago due to the soil conditions where much of our food is grown and that may be true. What to do? 


I can’t say what you should do, but I try to eat as many vegetables each day as I can. Legumes (such as beans) can be added to salads, soups, or just on their own. Preparing dried beans is easier on the budget. I try to fit in a little of the other foods here and there as I can. I purchase as much of my food as possible from farmers at local markets whose farming methods I’ve learned about over time. Such as my Farmers Market order above (not really staged, but just quick sample photo of greens, sprouts, and microgreens). If or when I supplement with magnesium, I take a whole food supplement which usually has a lower amount of magnesium than a synthetic version. My thought is that my body will recognize this as a food, be able to utilize it better, and therefore need a lesser amount. That works for me! 

Magnesium is water soluble (your kidneys flush excess out), but it may be good to check with your doctor before supplementing, especially if you take medications or have health conditions.  

Trying to make healthy food and lifestyle changes, but not quite making the progress you would like? Contact me to set up a free 15 minute Discovery Call to talk about your options. No obligation and no package requirements. As they say,  “Nothing ventured, nothing gained”! 

Jan 10

Health is Wealth-Can you afford NOT to be Healthy? Part 1

By Mary Schurr | Articles

The news is full of articles about a recession, energy crisis, escalating food prices, world wars, and more. We’ve just come out of what many view as a health crisis lasting over 2 years. Monthly insurance premiums have gone up in most cases. Many are concerns with what they can afford these days and are looking to “cut corners” as best they can. What about your health? Is the saying “Pay now or pay later” still true? Are there options that help with both?

I believe there are options to make changes in your life to benefit your health without costing a lot of money. By making changes in the way you eat, the foods you choose, how you prepare it, and ways of being more conscious or more organized in your daily meals that allow you to make the most of the money you have to spend. In many things in life, there is the idea of perfection or good enough. There are some things where for a time, good enough may work. Some food choices give you bigger benefits than others and there may be some individuality involved as to which food benefits are best for you.

Okay, you say…so how might this work? There are several things that make a big difference in your health and your day to day life that do not cost money or at least not a lot. Let’s begin with the things that are not related to food and then we will go over those in the next blog post. Here are at least 7 to get you started. Try just 1 and then add on from there.

  • Sunshine is something we all need and it is free. Granted it is more difficult to get very much part of the year and in some locations. But, just a few minutes a day is all many people need. Those with darker skin may need a few more minutes, but those with light skin may need only about 15 minutes. Yes, there is Vitamin D, but I suspect there is much more. Even, walking to a window when you first get up can help set your Circadian Rhythm to enable you sleep better at night. I believe there are mood benefits that come from getting outside in the sunshine and fresh air. I find it really helps to turn off the stress.
  • Movement can work with sunshine if you can go for a walk outside. Other options can be stretching movements, yoga, lifting free weights, or using your body to strengthen yourself. There are many videos on the Internet to give you ideas. Your local library can provides books or allow you to use the Internet there to find some ideas for free. Movement helps with both blood and lymph circulation. Both of these are important when so many of us are sitting a lot. Keeping both flowing helps nourish tissues, organs, improve our immune system, and help with detoxification.
  • Sleep is improved by the movement and sunshine. As noted earlier, improving your Circadian Rhythm improves your sleep. We all know the difference in how we feel after a great night’s sleep vs one where we only slept a few hours. It’s huge! We’re all unique in the amount of sleep we need, but most benefit from at least 8-8 1/2 hours of sleep each night. Avoiding electronics an hour before bed is helpful. Keep your TV/computer/phone out of the bedroom or at least put them in airplane mode. Allowing 3 hours between your last meal and bedtime is best for most. Your body has a difficult time digesting food and repairing your system at the same time. Multi-tasking just isn’t what’s it’s cracked up to be! Try to dim as many lights as you can later in the evening, to help your body adjust and prepare to sleep. This article may provide additional help for you.
  • Getting outdoors or time in nature can work with sunshine and movement, but it really adds another helpful component. If you can find time during the day or even during the week to get to a park, a nature preserve, local botanical gardens, local greenway, hiking trails, or even just your small backyard…any of these can provide some benefits to your state of mind or mood. The fresh air, the sunshine, and your movement all provide physical, mental, and spiritual upgrades to your overall health.
  • Spent some time each day or each week with family and/or friends. It can be your evening meal where you focus on enjoying your food (and not listening to the news), discussing what you are grateful for in your day/life, or some memories of times that you really enjoyed. You can include others in your walks outside, exercise at each other’s homes, any of the options for time outside, or just sitting somewhere enjoying the sunshine with your favorite beverage (that you can bring with you to most of the suggestions). On nice days, a picnic in the park sort of idea where everyone brings or helps prepare something can be fun. Potlucks at each other’s homes are thoughts. Consider learning a new skill with others such as knitting, woodworking, a new way of preparing food such as fermenting, a new language, a new computer skill, a new musical instrument, writing a book, or sewing. You may be able to work a trade with who helps you with say…learning to knit and you provide them with something of benefit such as babysit a certain number of hours per month or taking care of their pets and plants while they are out of town. Maybe, you take turns at each other’s home to go in together on certain foods to bulk prepare together and perhaps freeze making upcoming meals much easier. That may save you both money and time.
  • Adding a gratitude practice to any of these is easier than you think. You can do this as you fall to sleep which is helpful since you are focusing on positive and not negative things. When you first wakeup, in the shower, or during your walk/exercise or time outside. Mealtime works well since it is better to avoid stressful thoughts or conversation when you are eating. If there are times when this is hard to do, then focus on moments of joy, excitement, or happiness in your life. When you met someone special, when you found out you got the job you really wanted, a wonderful vacation you really enjoyed, if you have a pet, then how you feel when your pet is so happy to see you, or when you achieved something really important to you. It’s the feeling that you are looking for and trying to recreate.
  • How can your work make a big difference in your life and health? Well, when you’re not happy at work, then it does show up in the rest of your life. You may eat or drink more or you may get angry with others due to your feelings about work when you get home. It may make sleep more difficult. It’s not always possible to love everything about work every day. Changing your work is not always easy or something you can do right away. In the meantime, try to focus on the benefits your job provides you through your pay (or just having a job) and how to keep your attitude as positive as possible. If you can keep others from bringing you down, then you can focus on where you eventually wish to be and get there much sooner. You can make plans for a change by looking for something else or by educating yourself in a new skill. Your local library may have access to free Internet programs that allow you to learn new computer skills such as LinkedInLearning through your free library membership. Your local community college may offer programs of interest and the fees can be less than a university. Often, the hours are convenient or can be completed online. Schedule an in person appointment learn more or arrange an appointment for a phone call. Have your list of questions ready. There are trade schools available or many trades offer an apprenticeship as a way to learn while you work. https://www.apprenticeship.gov/ Do some research to get a sense of what you might be interested and the availability in your area. As you work towards something else you current job make become easier to deal with as you realize it is not forever.

You already know you would benefit from adding many of these things to your life. They can make a big difference in your mood, attitude, and therefore lessen your stress. As you feel better, have less stress, then each change helps you get stronger. When it seems like so many things are out of your control in everything you read in the news, it can really help to focus on the things you can control and change in your life. Eliminating as much stress as possible is important to avoid so many of the chronic illnesses that so many experience. And, you will find making changes related to food will be much easier as well. Look to the next blog post on ideas to make changes in your meals that can be as budget friendly as possible.

Thanks for dropping by to check things out! Are you looking to make changes in your life and your health? Not quite sure where or how to begin? I’m happy to help! Contact me to schedule a simple Discovery Call for free to chat just a few minutes to learn more and decide if we’re a fit. There are options for one on one packages of various number of sessions or perhaps, we can discuss a custom package for you. I’m looking forward to hearing from you and helping you move forward with your Best Self ever!

Contact Me
Dec 18

Stressing Over Holiday Food?

By Mary Schurr | Articles

Are you stressing over the food during the Holidays? Yes, the struggle is real for many of us! We've heard all the tips for getting through it, but what works best for you?

Do you just make all of December a cheat day/month, tell yourself that's it's okay, and then plan to cleanse, detox, and exercise your way through January? Hmm, how did that work out last year? Okay, we know time is an issue. Not enough time to shop, prep, and cook to be able to eat healthy? Not enough time to plan ahead? Too many get-togethers AND food? Is that the problem for you?

Well, here is a list to help to remind you of your options.  You can make or prepare them or if you have more money than time, then let the store prepare for you. Just remember...Skip perfect and go with good enough for a few of the days during the Holidays!

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Oct 26

Chicken Bone Broth

By Mary Schurr | Recipes

Bone broth is a staple any time of year, but especially as cooler weather becomes the norm. It’s great as a base for soups, a liquid to thin almost any dish or sauce, or enjoy by itself in a mug. Many people enjoy bone broth every day in one form or another. It’s a great way to provide nutrition and stretch your dollars on your food budget. And, who isn’t interested in that!!

Bone broth provides several amino acids, but mostly proline and glycine. Silicon and sulfur are nutrients that can be helpful as well. And, of course bone broth is known for its collagen!

You can save your bones in the freezer until you feel you have enough. Roast a whole chicken and save the bones. Or order bones from your store’s meat department or even better, get them from your local farmer, hopefully grass-fed.

You can slow cook them in a slow cooker/crockpot or simmer on the stovetop. Whatever works best for you. You can add seasonings as you taste according to what suits you.

Broth
Broth
Print Recipe

Chicken Bone Broth

This broth recipe can be adjusted for beef or just vegetable broth
Course: Soup
Keyword: Easy,
Author: Mary Schurr

Equipment

  • 1 Slower cooker

Ingredients

  • water, preferably filtered Enough to cover chicken
  • chicken bones, organic if possible
  • 1-3 carrots, medium Roughly chopped
  • 1-3 celery ribs Roughly chopped
  • 1 onion, medium Quartered
  • 1-3 garlic, cloves halved
  • 1 parsley, handful
  • 1-2 bay leaf, optional
  • 1-2 Tbsp apple cider vinegar, organic if possible

Instructions

  • Add most of the vegetables, except the parsley to the slow cooker, but save a few pieces for the top.
  • Add the chicken bones.
  • Add remaining vegetables and bay leaves if using, except for parsley.
  • Add the water to cover the bones and vegetables.
  • Add the vinegar.
  • cover, cook on low for around 8-12 hours.
  • add the parsley during the last few minutes of cooking.
  • turn off, skim the top as needed, let cool a bit, remove the vegetables and chicken.
  • strain the broth and store in glass containers or jars.

Notes

Bone broth is a wonderful base for soups, additions to other dishes, or just to sip in a cup. It can be made without the vegetables with just vinegar added, but the vegetables do add nice flavor and some nutrition. If you can find chicken feet to use instead of the chicken bones it will add more gelatin  and collagen to your broth. 
You can add seasonings towards the end if you like. Salt, pepper, and any others to your taste. If I’m adding the broth to a dish that will be seasoned, then I often wait until them to adjust seasonings.
You can use a slow cooker or if you have time you can cook in a pot on the stove slowly as done years ago.
Either way, enjoy! Broth is good food!
Dec 23

Avoiding Holiday Remorse!

By Mary Schurr | Articles

The Holidays are upon us. In the US  we have had quite a few in a row. Holidays often revolve around family/friends, food, alcoholic beverages, and what I call "Holiday Remorse". It occurs when we eat and drink far more than we normally would. Sound familiar? What to do?

You may have heard this before, but it does work. It allows you to take some control of the situation. Go ahead and enjoy a few of your favorite treats, especially those that you get a chance to enjoy only at this time of year. Your Aunt's homemade pie or fudge. Your Mom's homemade bread (if you can do gluten). The amazing wine or cocktails that your Uncle/Neighbor/Friend puts together. And, really savor whatever you choose....don't wolf it down! If it's New Year's Eve then, enjoy that sparkling wine or Champagne and make a wish for 2022.

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Oct 05

Fall Pumpkin Smoothie

By Mary Schurr | Recipes

Print Recipe

Fall Pumpkin Smoothie

Fall and Pumpkins go together! Here's a healthy smoothie to help you switch out Summer with Fall.
Prep Time10 minutes
Total Time10 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: Easy,
Servings: 1
Author: Mary Schurr

Equipment

  • Blender

Ingredients

  • 1 cup whole milk or milk substitute Raw milk, almond, milk, coconut milk, etc.
  • 1 tsp vanilla extract Adjust to taste
  • 1 scoop protein powder or collagen powder Your preferred brand
  • 1 tsp pumpkin spice Adjust to your taste
  • 1 quarter ripe avocado Or your preferred fat, coconut manna, etc.
  • ½ cup mashed pumpkin or canned pumpkin Add more up to 1 cup, if needed
  • Maple Syrup, ½ to 1 Fresh or Frozen Banana, Stevia, or Dates to taste Taste with just the vanilla extract 1st before adding. Adjust to taste
  • 2 Totally optional, Pastured, raw egg yolks

Instructions

  • Add the liquids, then the powders/spices, then the pumpkin and avocado.
  • Blend, then taste before adding your choice of sweetener or adjusting seasoning
  • Blend again, if needed. If you add a date at this point will need extra time to blend completely.
  • Add ice cubes, if you would prefer it colder.
Sep 22

Sleep-It’s the Body’s Best Medicine!

By Mary Schurr | Articles

Sleep gets no respect. Really, don't you agree? It is a basic need for good health, but we tend to overlook that much of the time. We think we can stay up a bit later and it won't matter so much. Lost sleep is a withdrawal from our savings account of good health and it can catch up with us over time. We find ourselves aging prematurely, having various adrenal/thyroid issues, weight gain, compromised immune system, foggy thinking, and the list goes on. We tend to forget how important sleep is. Sleep-It's the Body's Best Medicine!   

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May 21

Immune Boosting Foods During Times of Change

By Mary Schurr | Articles

Immune Boosting Foods

We are all living in stressful situations right now. Many of us are confined to our homes, either working from home or unable to work, some are alone and others have their spouses and children with them everyday. Or maybe you are venturing out into the world and wonder if you’re in the twilight zone? Nothing about our situations right now is "normal". There is a lot of fear. Such as fear about ourselves or someone we care about getting Covid-19 or about our finances, work, and being able to pay our bills. All of those stress our immune system and yet, strengthening or improving our immune system is exactly what we need right now. What to do? Better yet, how do we do it? I believe there are 7 areas of focus (including immune boosting foods) for us all the time, and especially during times of stress. As in...right now.

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Apr 15

Split Pea Soup

By Mary Schurr | Recipes

Print Recipe

Split Pea Soup

A protein, fiber, and mineral rich recipe using dried split peas. You can use green or yellow peas.
Prep Time2 hours 15 minutes
Cook Time2 hours
Total Time4 hours 15 minutes
Course: Main Course
Cuisine: American
Keyword: Easy,, Soup, vegetarian
Servings: 6
Author: Mary Schurr

Equipment

  • high speed blender or immersion blender can be helpful

Ingredients

  • 2 cups dried split peas rinsed and soaked for 2 hours
  • 4 cups vegetable broth or chicken broth if you choose
  • 2 cups filtered water or broth if you wish to make a richer tasting soup
  • 2 tbsp coconut oil as needed, can use ghee or butter
  • 1 yellow or white onion medium, chopped or sliced
  • 1 carrot medium, peeled & shredded
  • 3 bay leafs dried
  • 3 cloves garlic finely chopped/minced
  • 2 tsp granulated onion to taste
  • 1 tbsp sea salt as needed to taste
  • 1 tbsp black pepper as needed to your taste
  • Any additional herbs of your choosing-oregano, thyme, savory, rosemary or dried lemon rind, etc. add to final simmer as desired
  • Garnish as desired using pine nuts, pumpkin seeds, chives, or green onions.

Instructions

  • Rinse and soak the peas in filtered water for 2 hours. Optional to add salt or a bit of lemon juice. Then drain before cooking.
  • Heat the oil over medium heat in soup pot, add the onion and a bit of the salt. Saute until translucent.
  • Add the carrot, garlic and continue to cook until very fragrant.
  • Add the broth and water (if using), granulated onion, and bay leaf. Bring to a boil.
  • Add the rinsed peas and reduce the heat to allow to simmer for about 2 hours or until peas are cooked/tender.
  • Add the rest of the salt (to taste) and pepper. Add any additional herbs, if desired of your choosing and/or butter, then simmer a bit to meld the flavors.
  • Remove bay leafs and use either an immersion blender or a high speed blender (see below) to blend to desired consistency.
  • If using a high speed blender, allow soup to cool before adding to blender. Remove small center lid and use a folded towel to allow steam to escape while blending. Hot foods can break glass or plastic and too much steam can cause lid to blow off during blending.
  • Optional-use garnish of your choosing. Pine nuts, pumpkin seeds, chives, green onion or whatever you prefer.
  • This soup freezes well, so you can have leftovers at another time.

Apr 03

Simple Whole Roasted Chicken

By Mary Schurr | Recipes

Roasted Chicken is a basic and yet, easy dish to prepare. And depending on the size of your family, there may be leftovers or at least the bones to use for broth for yet another meal. So there can be leftovers for chicken salad, wraps or tacos, sandwiches, soup, to add to salads, or again, the bones can be used for broth. You can freeze any leftovers for later meals. The possibilities are endless! Easy and a great value.

Print Recipe

Whole Roasted Chicken

How to Roast a Whole Chicken
Prep Time15 minutes
Cook Time50 minutes
Resting Time15 minutes
Total Time1 hour 20 minutes
Course: Main Course
Cuisine: American, French, Italian
Keyword: Easy,, Leftovers,
Servings: 4
Author: Mary Schurr

Ingredients

  • 3 Pound Whole Chicken
  • Salt As needed to cover
  • Black Pepper As needed to cover
  • Unsalted Butter Optional, to baste chicken
  • Dried Thyme Optional, as needed to season

Instructions

  • Preheat the oven to 450F, allow the bird to rest while oven preheats
  • Salt and Pepper the cavity
  • Truss the bird if you like, but optional
  • If basting with butter, add now. I melt butter and then coat the bird
  • Rain salt, pepper, and thyme (optional) all over the bird on both sides
  • I use a simple saute pan or skillet, but you can use a roasting pan to roast the chicken
  • Roast until done, approximately 50-60 minutes. Check after 40 minutes and cover if browning too much. I use parchment paper.
  • Rest for 15 minutes and then serve

Notes

There’s no exact recipe for a whole chicken since the size may vary and your actual oven temperature may vary. Keep check while roasting and use thermometer to see when done. USDA recommends 165, but remember the chicken will continue to cook a bit once out of the oven.
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