The days are heating up, and that means more time outside.  Whether gardening, enjoying a day at the beach, or just you being outside means losing nutrients through sweating.  How to rectify that?  Enjoy a glass of milk! Studies show that milk is superior to water and sports drinks after a workout. Milk is rich in sodium and potassium — both of which help to retain fluids and cause your body to sweat less. In addition, milk contains protein to help your muscles recover quickly.

​Milk is very sustainable.  A cow turns grass into milk within two to three days. Depending on the breed, a cow can make between 25 and 40 liters of milk per day.

And did you know that milk is the only food that you can survive on alone? It has every nutrient you need!  And milk is especially great for bones, teeth, and blood pressure.

Calcium is crucial to the growth and strengthening of bones. A simple glass of milk, some yogurt, or a piece of cheese helps to fight off brittle bones and osteoporosis.

Your teeth get stronger and healthier when you drink milk. Calcium helps protect your teeth against gum disease and keeps your jawbone strong and healthy. In addition, the protein helps to neutralize acids in the mouth.

Diets rich in potassium help maintain healthy blood pressure. Dairy products — especially yogurt, fluid milk, and soy milk — provide potassium, and can greatly reduce the risk of heart disease and strokes.

So reach for a glass of milk or other dairy product!  Here’s a simple and nutritious recipe you’ll love!

Creamy Cucumber Dill Soup

Active: 15 mins

Total: 15 mins

Ingredients

• 3 cups chopped seeded peeled cucumber
• 1 ripe avocado, peeled and pitted
• 1 cup low-fat plain yogurt
• ¼ cup chopped fresh dill
• 2 tablespoons lemon juice
• ½ teaspoon salt
• ¼ teaspoon ground pepper, plus more for garnish
• 4 teaspoons extra-virgin olive oil
• Julienned radishes for garnish

Directions

• Step 1 
• Combine cucumber, avocado, yogurt, dill, lemon juice, salt, and pepper in a blender. Blend on high until smooth. Refrigerate the soup until chilled, if desired.

• Step 2
• Serve the soup drizzled with oil and garnished with more pepper and radishes if desired.

Nutrition Facts

Per Serving: 173 calories; protein 4.9g; carbohydrates 11.4g; dietary fiber 4.1g; sugars 6.2g; fat 13g; saturated fat 2.3g; cholesterol 3.7mg; vitamin a iu 220.6IU; vitamin c 12.1mg; folate 63.8mcg; calcium 134.6mg; iron 0.6mg; magnesium 38mg; potassium 536.7mg; sodium 339.6mg.

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