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Eye Twitching May Mean Your Muscles Are Weak: 10 Foods You Should Eat To Help

Eye Twitching May Mean Your Muscles Are Weak: 10 Foods You Should Eat To Help

Eye twitching is an involuntary spasm of the eyelid muscles and it may span over a period as long as several weeks, and in severe cases, it can affect your vision. As other forms of muscle spasms, eye twitching can also be associated with weak muscles. Weak muscles might seem as something that can be gone after a good night’s sleep, but it shouldn’t be taken lightly, as it can cause us to feel weak all the time, so that even small tasks seem like they require a lot of energy, which we simply don’t have. In the worst case scenario, weak muscles may eventually lead to different kinds of chronic pain, such as back or neck pain.

Your muscles need magnesium

Among many positive effects magnesium can have on our health[1], it can be particularly helpful with muscle spasms or cramps and chronic pain. There must be a balance in the levels of calcium and magnesium in our organism so as to avoid muscle spasm. In order for muscles to relax, there must be enough magnesium. Calcium signals muscles to contract, and without enough magnesium, they would be in the state of constant contraction.

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To avoid having muscle spasms and eye twitching, you should follow recommended daily intakes of magnesium:[2]

  • For average male adults (19 years old and above): 400-420 mg
  • For average females (19 years old and above): 310-320 mg
  • For children from ages 4-8: 130 mg
  • For children from ages 9-13: 240 mg
  • For teenagers (ages 14-18): 410 mg for males, and 360 mg for females

Foods that are rich in magnesium

Leafy greens are especially rich in magnesium, as well as different kinds of seeds and some types of fruit.

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  1. Spinach – 1 cup contains 157 mg of magnesium
  2. Kefir – 1 cup contains 154 mg of magnesium
  3. Almonds – 1 ounce or 0.03 kg contains 80 mg of magnesium
  4. Black beans – ½ cup contains 60 mg of magnesium
  5. Avocado – 1 medium avocado contains 58 mg of magnesium
  6. Figs – ½ cup contains 50 mg of magnesium
  7. Dark chocolate – 1 square contains 95 mg of magnesium
  8. Banana – 1 medium banana contains 32 mg of magnesium
  9. Pumpkin seeds – 1/8 cup contains 92 mg of magnesium
  10. Swiss chard – 1 cup contains 154 mg of magnesium

How to get the most out of magnesium-rich foods

The easiest way for your muscles to get enough magnesium is through the consumption of food. Incorporating magnesium-rich food into your diet is easy – between meals, you can eat healthy snacks, such as a banana, dark chocolate or pumpkin seeds. You can also add green leaves, almonds or any nuts to spice up your every meal and provide you with healthy source of magnesium. There are many delicious recipes that will help you get as much magnesium as you need.

Certain cooking procedures that can lead to better absorption of magnesium, such as:

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  • Soaking beans and grains before cooking
  • Sprouting beans
  • Cooking foods such as spinach and leafy greens rather than consuming them raw

Through the process of cooking, particularly steaming, magnesium is released, and in foods such as spinach, the cooking process reduces oxalic acid which can inhibit the process of absorption. Also, be sure to chew your food well, since it helps break it down and it is the first important step in the absorption of magnesium. Another way to release magnesium from different kinds of food is to puree the food in blender, as this process is similar to chewing.

There are certain foods that can enhance the process of absorption, and certain foods that inhibit it. Foods that help you absorb magnesium better are:

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  • Foods that contain fructose, such as apples, honey and raisins.
  • Complex carbohydrates found in oats and cornmeal.
  • Healthy oils, such as coconut oil.

Foods that inhibit magnesium absorption are:

  • Cow’s milk
  • Diuretics such as coffee and tea
  • Excessive intake of alcohol

Featured photo credit: https://unsplash.com/ via unsplash.com

Reference

[1] http://www.ancient-minerals.com/magnesium-benefits/health/
[2] https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

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Last Updated on May 25, 2019

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

Breakfast

1. Spiced Coconut Squash Breakfast Porridge

1

    This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

    2. Egg and Avocado Spaghetti Squash Boats

    2

      If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

      3. Spaghetti Squash Frittata for One

      3

        This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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        4. Ingredient Spaghetti Squash Brunch

        4

          It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

          5. Spaghetti Squash Hash Browns

          5

            A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

            Lunch

            6. Spaghetti Squash Chow Mein

            6

              Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

              7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

              7

                This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                 8. Spaghetti Squash with Mushrooms Parmesan

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                8

                  Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                   9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

                  9

                    A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                     10. Thai Peanut Spaghetti Squash

                    10

                      Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                      Dinner

                      11. Spaghetti Squash Comfort Bowl

                      11

                        This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                        12. Spaghetti Squash Crust Pizza

                        12

                          As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                          13. Spaghetti Squash Fried Rice

                          13

                            Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                             14. Roasted Garlic Spaghetti Squash Lasagna Boats

                            14

                              If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                              15. Chicken Enchilada Stuffed Spaghetti Squash

                              15

                                This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                Dessert

                                16. Sweet Spaghetti Squash Kugel with Apples and Raisins

                                16

                                  If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                  17. Spaghetti Squash Coconut Custard Pie

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                                  17

                                    With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                     18. Spaghetti Squash Cake With Cream Cheese Glaze

                                    18

                                      This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                       19. Spaghetti Squash Kheer

                                      19

                                        Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                         20. Cinnamon Spice Spaghetti Squash Cake

                                        20

                                          By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                          Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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