I have to be totally honest here, this past week I felt like I was having some major anxiety. Really for no good reason. Life is good, its summer, everyone is healthy. But last week, something was not jiving in my body. It clicked to me, my workouts lacked last week. Don’t you always feel better after a workout? I made it a PRIORITY to get all my workouts in this week. I am making sure
I get that ME time (facial scheduled for Monday!). And i am going to make sure my diet is balanced. Life happens. And sometimes we just can’t put a finger on why we feel the way we do. But clean eating can really help in balancing your mind. 6 simple ways to help balance life is to make sure we are eating clean!!!! Check out our list below: antioxidants, magnesium, flavonoids, Vitamin C,Omega-3 fatty acids and tea. WOW…clean eating all around. Maybe we have something here. 🙂
The CLEAN CUT fall kickstart begins September 17. Mark your calendar, because emotional eating is a big topic we will be covering.
- They help protect your cells from stress. In turn they may help ease anxiety.
- Berries, nuts, beans, and green veggies are winners in this group
- The natural calmer, magnesium will keep you in check
- Greens are great for magnesium. Spinach, kale and swiss chard to name a few
- Flavonoids in cocoa helps protect your cells. They can also help lower your blood pressure and boost blood flow to your brain and heart. In turn creating a feeling of less anxiety.
- DARK chocolate. Specifically 70% or higher cocoa.
- Studies have shown a diet rich in Vitamin C can help calm and create a better frame of mind.
- Oranges or any citrus fruit
Omega-3 Fatty Acids
- Studies have shown these fatty acids can help with depression and anxiety and help decrease inflammation
- Sardines, salmon, albacore tuna,
- Tea has that calming effect we all crave. Antioxidants in the tea leaves also help! Teas can especially be effective when paired with certain herbs
- Lavender and chamomile
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
- Mint leaves
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?!
Download our FREE Summer Salad and Clean Drinks Guide Here!
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.
Visit their full bios to learn more.
What is the deal with MAGNESIUM?
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:
- Acid reflux
- Adrenal fatigue
- Alzheimer’s disease
- Anxiety and Panic Attacks
- Atherosclerosis with calcium deposits.
- Blood Clots
- Bowel issue or disease
- Brain dysfunction
- Cold extremities
- Cholesterol elevation
- Food cravings (sweet, salt, carbs)
- Heart disease
- Irritable bowel syndrome
- Kidney disease
- Kidney stones
- Muscle cramps or spasm
- Muscle twitching or weakness
- Musculoskeletal conditions
- Nerve problems
- Obstetrical and gynecological problems
- Parkinson’s disease
- Raynaud’s syndrome
- Shortness of breath
- Sports injuries
- Tooth Decay
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)
Natural Vitality CALM powder (comes in flavors)