Its garden time!! August is where you begin to reap the benefits of your home garden! All that work, watering, weeding and talking to those babies…yup all worth it when you pick that fresh organic produce.
This is my Dad. He may have one of the best home gardens in the state. With a whole lot of TLC over the years and a lot of failed and successful attempts, he has it down to a science. He drops me bags of herbs, veggies and green goodness, but sometimes its hard to find something fresh to do with it!
TODAY, lets focus on this amazing CUCUMBER!!!
HIGH IN NUTRIENTS: Vitamin C, K Magnesium and Potassium to name a few
HIGH IN ANTIOXIDANTS
PROMOTES HYDRATION: 96% H2O
MAY AID IN WEIGHT LOSS: Flavorful and LOW calorie
MAY LOWER BLOOD SUGAR
So eat up and enjoy this summer Clean Cut Cucumber Salad, we sure will!
Clean Cut Cucumber Dill Salad
4 large cucumbers, peeled and thinly sliced (or 1 big one like this pic! Estimate)
1/2 small red onion, thinly sliced
1/2 cup 4% plain Greek yogurt
1 1/2 tbsp chopped dill
1 tbsp apple cider vinegar
freshly ground salt and pepper, to taste
Add Greek yogurt, dill and apple cider vinegar to a bowl and mix to combine.
Add in cucumbers and red onion to the bowl and fold everything together until well combined and the dressing has coated the cucumbers.
Cover and refrigerate. Marinate a few hours and enjoy!
Insulin: A hormone made by the pancreas that allows your body to use sugar (glucose) from carbohydrates in the food that you eat for energy or to store glucose for future use. Insulin helps keeps your blood sugar level from getting too high or too low.
Where to begin? These top 10 foods are in no particular order. They all have such a low glycemic level that your body doesn’t need much insulin to absorb them. Clean Cut’s goal is to keep your insulin level down so your metabolism is constantly working.
The foods you choose should have a slow absorption rate. The ones the breakdown quickly like breads and white potatoes cause a massive spike in insulin sending the message to our bodies to store it as fat. When we eat high amounts of fast carb foods (the whites, and cakes etc.) we send the wrong message to our body over and over again, leading to weight gain and a broken metabolism
Our goal is to keep our levels low and steady. Living a lifestyle like this will lead to overall better health and weight loss.
Natural fruits, veggies, proteins and fats all break down slower and in turn our insulin levels are lower.
Here are the top 10 foods that are extremely low on the glycemic index:
Onion & Garlic (full of vitamins and anti-inflammatory benefits)
Leafy Greens (our super foods)
Nuts (anti-inflammatory, good fats, low carb, high fiber)
Seeds (pumpkin, sunflower and chia, great to use instead of granolas, t ad d to salads and have all the fiber and good fats and nutrients we want)
Avocados (omega 3 & 6 fatty acids and amazing nutrients)
Purely summer refreshing! This super quick and easy summer go to cold soup can be made in 10 minutes and tastes delicious ocean or pool side! Pair with a Clean Cut summer cocktail and enjoy!
Clean Cut Chilled Avocado Cucumber Soup
1 medium cucumber, peeled & seeded & cut in pieces + 1 cucumber diced to stir in at finish
1 ripe avocado, peeled, seeded, quartered
1 scallion, cut in pieces or chopped onion
1 garlic cloves
2 T. fresh parsley
2 T. fresh lemon juice
½ c. plain greek yogurt
1 c. cold water-may add more to desired consistency
Salt & pepper to taste
Puree all ingredients except 1 diced cucumber in blender till smooth. May add additional water at end to thin slightly. Stir in diced cucumber stirring after transferring to bowl. Add some mint leaves for taste and garnish.
Adjust any seasonings to taste.
Looking for more clean salads and drinks this summer?!
Lori and Caren created Clean Cut Fitness & Nutrition to help women see there is a true balance when eating clean and living life. They like wine, tequila, vodka and intermittent fasting! Their 5 kids combined are always creating havoc but they would not have it any other way. Balance is their key to success! Their “shrink your body, grow your mind” mentality will help anyone find their Ah-Ha moment and what works in their lifestyle. Join the #cleancuttribe and create your new lifestyle.
Kombucha…the new trendy drink that is all the rage. Is it worth the hype? If you are picking the proper one, we think so.
What is KOMBUCHA? Kombucha is a fermented fizzy tea loaded with probiotics derived from bacteria and yeast. Sounds yummy, right! 🙂
Kombucha is made from 3 main components:
The SCOBY is where the magic happens. This blob of goodness got its accronium from:
Symbiotic (both pre and probiotics) Colony Of Bacteria & Yeast
When adding the scoby to the tea and sugar, it creates this high probiotic treat. Have no fear of the sugar content! It’s what feeds the scoby and the finished product actually has minimal sugar. With that being said, you will find lots of trendy kombucha bottles out there with added sugars and flavors. Try and stick with a kombucha with minimally added sugars. When we make our own, we sometimes add lemon, ginger or cayenne.
After fermentation, about 7-10 days, kombucha becomes carbonated and contains vinegar, B vitamins, enzymes, probiotics and a high concentration of healthy acids. The probiotic bacteria are known as “cellulose-producing bacteria.” That means the bacteria produces cellulose, which acts as a shield to cells. DISEASE PREVENTION!
DIGESTION! Lots of healthy probiotics equal a healthy gut. Bacteria line your digestive tract and help support your immune system. When your gut is healthy, nutrients are absorbed as they should be. This will help fight off infection and illness. Did you know 80% of your immune system is located in your gut? Healthy gut, healthy immune system, CLEAN CUT LIFE!
Disease Prevention: kombucha helps reduce inflammation at the root of disease. Creating stronger cells, decreases the risk of disease penetrating. Some studies have shown kombucha may possibly reduce the risk of certain cancers.
Healthy Gut: With the high level of amazing probiotics, kombucha is candida’s enemy. While getting rid of candida can be tricky, this drink can help cut it down and create a healthy gut.
Possibly Improve Mental Health: Kombucha is super high in B vitamins, specifically B12 which has shown to improve brain function, energy levels and overall well being.
Helps Maintain A Healthy Liver: Since the liver helps to filter and convert harmful compounds, it’s a vital component in digestion and overall health.
Want to learn more, watch the video below on how to make your own kombucha. Don’t be scared! When you brew from scratch, you know exactly what is in it. Read those labels on your store bought kombucha and be wise to your drink.
Healthy gut, healthy life!
About The Authors:
Lori and Caren created Clean Cut Fitness & Nutrition to help women see there is a true balance when eating clean and living life. They like wine, tequila, vodka and intermittent fasting! Their
5 kids combined are always creating havoc but they would not have it any other way. Balance is their key to success! Their “shrink your body, grow your mind” mentality will help anyone find their Ah-Ha moment and what works in their lifestyle. Join the #cleancuttribe and create your new lifestyle. Download your FREE 3 day menu guide here!
Magnesium has the ability to relax your muscles and nerves. Ever get a leg cramp, eye twitch, racing heart, constipation or insomnia? You are probably missing magnesium.
What does magnesium do? It aids in regulating muscle and nerve function, levels out our blood sugar and pressure, makes protein and builds strong bones.
This super mineral found in green leafy vegetables, dark chocolate, flax, pumpkin and sunflower seeds, dried herbs, beans and lentils, brown rice, avocados, almonds, yogurt and bananas (to list a few) contains this super mineral that seems to cure most of the population’s chronic ailments. See chart below for a list of the top 46 out of almost 100 symptoms.
According to Dr. Carolyn Dean, 80% of the US population is magnesium deficient. With that statistic, I would say most of us are walking around missing this crucial mineral. Even if we eat most of the foods listed above and if the farmers don’t add magnesium to their soil these foods themselves are deficient, leading us to use an over-the-counter supplement to ensure we are getting the correct amount daily.
WHAT IS MAGNESIUM GOOD FOR AND WHAT ARE THE DEFICIENCY SYMPTOMS?
Below is a list of forty-six conditions that you may experience if you are low on magnesium:
Anxiety and Panic Attacks
Atherosclerosis with calcium deposits.
Bowel issue or disease
Food cravings (sweet, salt, carbs)
Irritable bowel syndrome
Muscle cramps or spasm
Muscle twitching or weakness
Obstetrical and gynecological problems
Shortness of breath
Source: Dean, The Magnesium Miracle, 3rd ed. (2014)
What type of magnesium should you take? There are many types of magnesium and they all work, but the top two that provide the highest amount of absorption are Magnesium Glycinate which is best for those trying to correct their deficiency. The other is Magnesium oxide or citrate. These have a 60% absorption and a stool softening property. If you take too much of any magnesium your body has the ability to ride it, usually causing diarrhea and not allowing you to overdose on it.
How much is the correct daily dose? This answer varies on how deficient you are, how active you are, if you are on any medication and your current diet. As a rule, a male or female 19 year or older should start with 400 mg daily. If you don’t have any immediate effects, like sleeping better or less leg cramps – up your dose to 600 mg daily and so on. Some people take as much at 1200 mg daily. You will know if you have taken too much… if it causes diarrhea.
When should you take it? Again, this depends on how you tolerate it. Before bed is always a good time to start because, as mentioned, it relaxes you and helps for a better night’s sleep. You can also take it in a powder form (known as CALM) and sip on it throughout the day or take a shot at night. If you find you like 2-3 doses spread throughout the day – that also works.
Our bodies have a system called ATP. This is how we create energy. ATP has a cycle known as the KREB cycle. Magnesium is responsible for 6 of the 9 steps in this system. If knowing that small piece of info doesn’t make you question how important magnesium is for us – I’m not sure what will… except maybe giving it a try and seeing how much better you will feel overall.
Brands we have researched and have come out on top in studies:
Mega-genics Magnesium Glycinate
Now Foods Magnesium Citrate
Life Extension Neuro-Mag
Dr. Best High Absorption 100% Chelated (I take this one)