Hope's Healthy Kitchen

Where To Get Electrolytes

If you are like me, I had to look up “why” I need electrolytes.  I remember when Belinda or I was sick, we were told to drink things like Gatorade to replenish them.  If you are dehydrated, due to vomiting, diarrhea, extreme exercise, or heat exposure, it’s important to replenish your body with electrolytes to maintain optimal health.  So, why are they important?

Here is reason: “When your body becomes low on electrolytes, it can impair your body’s functions, such as blood clotting, muscle contractions, acid balance, and fluid regulation. Your heart is a muscle, so electrolytes help regulate your heartbeat.”

I’m not a huge fan of energy drinks, many electrolyte beverages may contain added sugar and may not be the best option.  So I was excited to learn there are some great every day foods filled with electrolytes.  Chances are, if you regularly consume veggies, fruits, and legumes, you’ve got your electrolyte balance covered.

There are a variety of plant foods which are wonderful for providing electrolytes. Again, unless you’re an athlete or experiencing dehydration due to illness, eating whole foods rich in these minerals is a great way to replenish. Eating a diet rich in whole, plant-based foods supports health in a number of ways including providing antioxidants, polyphenols, an array of vitamins and minerals, and fiber.

Potassium-rich foods include:

  • spinach
  • broccoli
  • bananas
  • avocado
  • beans
  • lentils
  • cashews
  • almonds

Magnesium-rich foods include:

  • green leafy vegetables such as spinach and kale
  • seeds
  • nuts
  • beans

Calcium-rich foods include:

  • dairy foods
  • tofu
  • leafy green vegetables

Try to get your sodium from high-quality salts, such as:

  • Himalayan pink salt
  • sea salt

Electrolyte-rich foods include

  • Spinach
  • Kale
  • Broccoli
  • Bananas
  • Oranges
  • Watermelon
  • Tomatoes
  • Avocado
  • Beans
  • Lentils
  • Cashews
  • Almonds
  • Sunflower Seeds
  • Chia Seeds
  • Peanuts
  • Tofu
  • Yogurt
  • Milk
  • Sweet Potatoes
  • Sea Salt

Note: Avoid processed foods which can be extremely high in sodium and other inflammation-causing ingredients. Most of us consume enough sodium throughout the day.  Many people consume more than the daily recommended amount (less than 2,300 mg). The only time it really makes sense to supplement with sodium is if you are trying to replenish electrolytes following intense exercise or a dehydrating illness.

This summer, how will you replenish your electrolytes – with a quick gatorade or daily with some yummy FRESH fruits and veggies?  As we head to the community farm every week to pick up our order this summer, I will definitely be doing the “fresh” thing.

Which will be your pick this summer?

Have an Epic Day!

Tasty Tuesday Recipes

Tasty Tuesday: Sweet Potato Muffins

I LOVE this recipe for a multitude of reasons but most of all because it is 100% gluten-free!

I haven’t made it but I have tried them….. it is tasty, and packed full of health benefits from the sweet potato like antioxidants and anti-inflammatories!.  You can substitute pumpkin in this recipe, if you want….BUT why?

The flesh of sweet potatoes contains high levels of beta-carotene, an antioxidant which works to fight dangerous free radicals in your body. These free radicals can affect the DNA makeup of your cells, which can lead to mutations in the cells. This cell mutation is what leads inevitably to cancers of various kinds.  I LOVE the skin of a sweet potato especially when they are baked!

Sweet potato works against both chronic and acute inflammation, healing you of both.

Ingredients

1 small organic sweet potato, roasted (1 cup, packed)
3 organic free-range eggs, lightly beaten
¾ cup of organic canned coconut milk
2 tablespoons of organic olive oil
½ cup of pure organic maple syrup
1 cup of organic brown rice flour
¼ cup of organic coconut flour
1 tablespoon baking powder
½ teaspoon pink Himalayan salt
1 tablespoon of ground cinnamon
1 teaspoon of ground ginger
⅛ teaspoon of ground cloves
⅛ teaspoon of ground nutmeg

Directions

  • Pre-heat your oven to 400 ℉ and lightly oil a 12-hole muffin tray.
  • When the oven reaches the right temperature, poke holes in your sweet potato and place it on the middle rack of the oven to cook for about 60 minutes, or until it is very soft. Once it’s cooked, remove it from the oven and let it cool.
  • Once the sweet potato is cool enough to handle, scrape the flesh from the skin and place the pulp in a mixing bowl. You can discard the skin, or eat it as a quick snack.
  • The skin is actually packed with a lot of the same vitamins as the rest of the sweet potato.
  • Add the olive oil, almond milk, and maple syrup to the sweet potato and mix until it creates a smooth mixture. In a separate bowl, mix your dry ingredients together until well combined. Pour the dry ingredients into the rest of the sweet potato and combine until everything is uniform.
  • Pour the batter into the muffin pan, filling the spaces until ¾ of the way full. Place them on the middle rack and cook for 30-35 minutes, or until a knife in inserted into the middle of a muffin comes out clean.

Want to take these tasty treats with you in the morning or when you are out and about?  Try Thirty One’s Cool Clip Thermal Pouch.  This clip on thermal is ideal for carrying snacks. It easily attaches to a backpack, bag or tote. Also works well to hold medicine, sunscreen, makeup or small electronics. Approx. 8”H x 11.25”L x 3”D

Breakfast or snack on the go… a bottle of water and your muffin.

Have a ThirtyOne-derful day!