Organic lettuces—whether red or green head lettuce, mixed baby lettuces, butter lettuce or romaine—are exactly what the body craves during the warmer months of the year.

Lettuce is a high-water (hence, hydrating) and high-fiber food that contains vitamins A, C and K, as well as hard-to-get minerals, like calcium, potassium and magnesium.

Eating organic lettuce, especially in-season, can help support heart health and bone health, improve digestion as well as your complexion, and help stabilize blood sugar. In fact, a 2021 study conducted on 16 healthy young men between the ages of 20 and 30, found that when participants consumed lettuce, specifically, with a moderately high-fat meal, they had lower blood sugar and insulin levels after the meal (1).

To reap maximum health benefits of eating lettuce greens, I recommend eating organic—as you are able—to minimize pesticide exposure. And—even if you buy lettuce that is marketed as “pre-washed” or “triple washed”—always take the time to wash your greens, ideally in filtered water with a splash of raw apple cider vinegar or white vinegar, then spin dry in a salad spinner.

Personally, I like to keep salads simple and quick-and-easy to make.

This is a simple salad that I eat at most meals. Right now, I am enjoying organic lettuces grown locally, which I buy from a nearby farm market. I do rotate my greens, depending on seasonal availability—whether it’s arugula, romaine, spinach, red leaf lettuce or green leaf lettuce.

I like to pair my greens with thinly sliced radishes for their crisp texture and peppery pungent bite, which contrasts nicely with the delicate sweetness of fresh organic lettuce greens. See recipe below.

Simple Green Salad

1 bag (or box) organic mixed lettuces OR 1 to 2 heads of fresh, organic lettuce (e.g., green leaf, red leaf or romaine)

2 to 3 organic medium red or purple radishes, root and tops discarded, washed well

If using head lettuce, chop roughly into bite-sized pieces. Rinse lettuce well in unfiltered water. Place in a salad spinner and spin dry.

Slice radishes into thin rounds. Add to greens. Make the mustard-shallot vinaigrette (see recipe below), add to greens and toss well.

Mustard-Shallot Vinaigrette

1 to 2 tablespoons minced shallots
1 teaspoon sugar-free Dijon mustard
1 tablespoon crumbled dried tarragon
3 tablespoons raw apple cider vinegar
4 tablespoons high quality extra-virgin olive oil

Place all above ingredients in an 8 ounce glass Pyrex measuring cup and whisk together well.

Sources

1   Shokraei S, Khandouzi N, Sina Z, Nasrollahzadeh J. The acute effect of incorporating lettuce or watercress into a moderately high-fat meal on postprandial lipid, glycemic response, and plasma inflammatory cytokines in healthy young men: a randomized crossover trial. Lipids Health Dis. 2021 Jul 15;20(1):66.

]]> https://thenourishedepicurean.com/simple-green-salad/feed/ 0 13513 https://thenourishedepicurean.com/hydration-and-electrolytes/ https://thenourishedepicurean.com/hydration-and-electrolytes/#respond Wed, 27 Jul 2022 22:26:43 +0000 https://thenourishedepicurean.com/?p=11779 In hot weather months, being outdoors for long periods of time or engaging in physical exertion or vigorous exercise means that we are likely losing fluid through sweat. So, when it comes to hydration, it also important to be mindful of electrolyte balance.
 

What are electrolytes?

 
Electrolytes are essential minerals that have an electric charge. They come from the foods we eat and fluids we drink (1). Electrolytes are in the extracellular and intracellular fluid of the human body, like blood, urine, sweat and tissues (2).

These electrolytes (essential minerals) include sodium, chloride, potassium, magnesium, calcium, phosphate and bicarbonate.

Electrolytes are vital for proper nerve and muscle function, maintaining your blood’s pH and for keeping you hydrated.

You lose electrolytes any time you lose fluid; for example, through sweat, urine, vomiting and diarrhea.

Electrolytes play an important role in (3):

• • Hydration. Regulating the fluid levels in your blood plasma and your body.
  • Maintaining acid-base balance of blood. The normal pH range of blood is slightly alkaline, between 7.35 to 7.45.
  • Regulating overall brain, muscle and nerve function.
  • Enabling muscle contraction and movement, including your heartbeat.
  • Transmitting nerve signals from heart, muscle, and nerve cells to other cells.
  • Helping with blood clotting.
  • Building new tissue.

Understanding Electrolyte Balance and Hydration

 With electrolytes, you want to maintain a Goldilocks balance…not too much, not too little…just right.

Electrolyte imbalance symptoms can range from minor to severe and, sometimes, fatal: dizziness, fatigue, nausea, fluid retention, muscle weakness, muscle spasms or twitching, muscle cramps, numbness, elevated blood pressure, headaches, and anxiety (4).

On the severe end of the electrolyte imbalance spectrum, call 911 if you experience symptoms such as chest pain, mental confusion, rapid or irregular heartbeat, seizures or severe muscle weakness (5).
 

What causes an electrolyte imbalance?

• • Excessive sweating, especially during warm weather months, after vigorous, intense and/or prolonged exercise or exertion because essential minerals are lost when you sweat.
  • Vomiting or diarrhea (as can happen with food poisoning or illness).
  • Having certain heart, kidney or liver disorders.
  • Regularly consuming foods that contain little or no nutrients. These include high-sugar foods, refined carbs, packaged / processed foods, take out / restaurant / fast food and convenience foods (e.g., heat and serve meals, frozen dinners, etc.).
  • Taking certain medications, including antibiotics, diuretics, corticosteroids, birth control pills, blood pressure medications, chemotherapy drugs, diuretics and laxatives, all of which can disrupt electrolyte imbalance (6, 7).

Other potential causes of electrolyte imbalances include:

• • Diabetes (8).
  • Thyroid disease, like Hashimoto’s.
  • Adrenal issues, such as adrenal fatigue / adrenal exhaustion (9).
  • Chronic alcohol use, alcoholism and/or alcohol abuse (10, 11)
    *Note: Alcoholism typically results in malnutrition and multiple nutritional deficiencies because of low appetite and/or poor food choices. However, even alcoholics who eat three nutritious meals a day will have an electrolyte imbalance (12).
  • Cancers, such as lung or gastrointestinal (13).
  • Heart issues.
    These include tachycardia (fast heart rate), bradycardia (abnormally slow heart rate), atrial fibrillation, which can present as irregular heartbeat/pulse, fluttering/racing heart and can create blood clots in the heart that lead to stroke (14, 15,16).
  • Kidney problems (17).
  • Eating disorders, such as anorexia and bulimia (18, 19).
    *Note:  Both eating disorders, which typically involve vomiting, lead to malnutrition, resulting in an electrolyte imbalance.

Ways to Prevent an Electrolyte Imbalance

1.  Optimize hydration. Drinking enough water is key to maintaining good health. As a general guideline, drink approximately half your body weight in ounces. (If you are overweight or obese, aim to drink half your ideal body weight in ounces).

From this baseline, you may need to drink more water if: the weather is hot and humid; you’ve been exercising intensely for an hour or more; you are taking multiple medications; and/or if you are consuming caffeinated beverages (coffee, tea, soda) or alcohol, all of which have a diuretic effect.

As a side note…  Although it is uncommon, it is possible to drink too much water. Those at potentially higher risk for water intoxication are endurance athletes or those in military training who may drink too much water in a short period of time after intense physical exertion.

Drinking too much water (too fast) dilutes electrolytes, especially sodium. Sodium is an important electrolyte in maintaining fluid balance and hyponatremia results when sodium levels fall too low. Too much fluid gets into cells and can cause the brain to swell. Headaches, nausea and vomiting are typical first symptoms of excess water consumption. Severe water intoxication can cause serious symptoms, including double vision, difficulties breathing, confusion and increased blood pressure. A study published in the Annals of Pediatric Endocrinology and Metabolism found that water intoxication can occur when a person drinks 3-4 liters of water in a short period of time (20). Overconsumption of water can easily be sidestepped by spacing water intake throughout the day. So, don’t guzzle down a gallon (4.5 liters) of water in, say, an hour or two! Instead, space your water intake over 8 to 12 hours.

2.  Mineralize!  One of the best ways to prevent an electrolyte imbalance is to eat whole, unprocessed foods rich in trace minerals. The typical American diet is, unfortunately, lacking in minerals. Mineral-rich foods include (21):

• • Leafy greens.  Excellent sources of calcium, magnesium and potassium.  Lettuces, Swiss chard, kale, spinach, arugula, dandelion greens, mustard greens, collard greens, broccoli, broccoli rabe.
  • Unprocessed salt, broths, and foods with naturally occurring salt.  Excellent sources of unprocessed sodium.  Celtic sea salt, pink Himalayan sea salt, bone broth, tomato juice, pickles, olives, meats and poultry.
  • Unprocessed salt and salty foods:  Good sources of calcium, magnesium and trace minerals. Also, an excellent source of chloride.  Sea salt, olives, celery.
  • Fish and shellfish.  Fair sources of magnesium, calcium and/or phosphorus.  Salmon, sardines (bone-in), mackerel, haddock, shrimp, mussels.
  • Nuts and seeds.  Good sources of magnesium and/or calcium.  Pumpkin seeds, flax seed, chia seeds, sunflower seeds, almonds, walnuts.
  • Beans and lentils.  Good sources of potassium, magnesium and phosphorus.  Kidney beans, adzuki beans, lima beans, white beans.
  • Starch Carbs.  Good sources of sodium, potassium, phosphorus, calcium, magnesium.  Sweet potato, potato, winter squashes.
  • Fruits.  Good sources of potassium:  Avocado, figs, prunes, apricots, watermelon, banana.  Excellent source of magnesium: Dark chocolate (at least 70%), raw cacao.  Fair source of calcium, magnesium, phosphorus and potassium:  Coconut as a whole fruit and as coconut water.

3.  Use salt….but the right kind. Table salt, like Morton salt, is refined; stripped of minerals; fortified with iodine; contains synthetic chemicals, including aluminate, fluoride and anti-caking agents); and bleached to achieve its “white” color (22). Table salt is apx. 97.5% sodium chloride and 2.5% chemicals–used to help the salt “pour” more easily (23). Processed table salt provide little nutritive value and can easily jack up your blood pressure.On the other hand, natural, unprocessed salts, such as Celtic sea salt (my personal favorite), pink Himalayan sea salt and Redmond’s sea salt provide over 80 different minerals in trace amounts. We actually need sodium derived from natural salt sources to help regulate fluid balance and to prevent electrolyte imbalance (24).

4.  Discuss potential medication side effects with your doctor. Certain medications can create an electrolyte imbalance, including chemotherapy drugs, diuretics, antibiotics and corticosteroids (25, 26).
 

What About “Sports” Drinks Promoting “Electrolyte Balance”?

Athletes who train intensely, for long duration (an hour or more) and/or in the heat, will lose a lot of fluid (through sweat) and need to replenish electrolytes.

Although commercial sports drinks market themselves as the antidote for replacing electrolytes lost through sweat, they are typically loaded with added sugars (e.g., high fructose corn syrup), carbs and artificial food colorings that can trigger allergic reactions and are linked with increased risk of hyperactivity in children (27).  Most sports drinks do not contain enough electrolytes to really help replenish electrolytes lost through long duration exercise or exertion.

Those who lead a mostly sedentary lifestyle with little to no daily movement or who engage in light to moderate exercise will gain zero benefit from drinking commercial “sports” drinks.

Although brands like Gatorade and Powerade also offer “Zero Sugar” options, these contain artificial sweeteners, like acesulfame potassium and/or sucralose (Splenda) in addition to artificial food colorings that produce their distinct neon colors (not found in nature!).  In a 2022 study of 102,865 French adults, ages 18 and older, researchers found that the consumption of artificial sweeteners (e.g., aspartame and acesulfame potassium, a.k.a. acesulfame K) was associated with increased overall cancer risk—compared to those who did not use them (28).

 
How to Hydrate to Support Electrolyte Balance

 
If you plan to spend—or have spent—several hours at the beach, in the water, or outdoors on a hot day, you may want to sip on a DIY electrolyte cocktail (click on link for recipe).  If you’re on the go, it may be easier to carry electrolyte packets that you can mix and stir. These no-sugar, flavored electrolyte packets offer broad spectrum electrolyte support. My favorite, however, is this raw, unflavored electrolyte drink mix—just electrolytes, no other “stuff”. Flavored packets are available, but the amount of electrolytes in each is the same across the board.

One of my favorite ways to support electrolyte balance is to sip on mineral water, a.k.a., sparkling water. Do not confuse mineral water with tonic water, which contains sugar and preservatives, or seltzer water (which is made by carbonating plain water with carbon dioxide)!  My personal favorite brands of mineral water are Pellegrino and Mountain Valley.

Mineral waters contain varying amounts of calcium, magnesium sodium and/or potassium. And the bioavailability of these minerals when drinking mineral water is good (29).  Ideally, buy mineral water in glass bottles as plastic bottles are a source of microplastics and BPA (bisphenol-A), an industrial chemical used in plastics and an endocrine disruptor. Avoid “flavored” sparkling water, which can include artificial sweeteners.

It’s easy enough to flavor mineral water yourself with a fresh squeeze of lemon, lime, fresh herbs or fruit of choice. Personally, I love to add a knob of fresh ginger root (peel it, crush with flat blade of chef’s knife) to a wine glass and pour cold mineral water over it…SO refreshing!

Coconut water is a source of electrolytes. But, again, read the label. Personally, I am not a fan. Store-bought brands of coconut water can vary in the amount sugar (natural or added; can range from 13 to 20 grams sugar); carbohydrates (can range from 11 to 23 grams); and, the amount of electrolytes they contain. Pay attention to whether you are buying 100% coconut water OR coconut water concentrate (think orange juice concentrate in a can) OR “coconut-flavored” water (For example, Bai coconut-flavored water contains caffeine and only potassium).

Homemade green smoothies—packed with mineral rich leafy greens and a minimum of fruit—are another way to hydrate your body with electrolytes. These are some of my favorites:  Creamy Broccoli-Strawberry Smoothie, Banana-Cacao Green Smoothie, Detox Marathon Smoothie, Summer Cleanser Smoothie and Detox Spinach Pear Smoothie.

Happily, there are many ways—starting with your food and water choices—to keep your electrolytes in check!

Sources:

1, 2 Journal of Intravenous Nursing. 1994 Sep-Oct;17(5):240-7
3, 6  Roswell Park Comprehensive Cancer Center. Electrolytes.
4, 7  Healthline. How to Prevent an Electrolyte Imbalance.
⁵  Best Practice and Research. Clinical Endocrinology and Metabolism. 2003 Dec;17(4):623-51.
8 World Journal of Clinical Cases. V2(100; 2014 Oct 16.
9 Metabolic Healing. Electrolytes and the Adrenals/
10, 12  The New England Journal of Medicine. 2017; 377:1368-1377
11  Medical News Bulletin. Electrolyte Imbalance in Alcoholics.
13  World Journal of Emergency Medicine. 2013; 4(2): 113-116.
14  American Heart Association.
15  Cedars Sinai.
16  British Heart Foundation.
17  National Kidney Foundation.
18  Annals of Clinical Biochemistry. 2012 Mar;49(Pt 2):132-43.
19  American Family Physician. 2004; 69(6): 1530-1532.
20  Annals of Pediatric Endocrinology & Metabolism. 2013;18(2): 95-98.
21 Healthsomeness.com.
22 Global Healing. The Health Dangers of Table Salt. Jan 24, 2017.
23 Dr. Jockers. Top 10 Health Benefits of Pink Salt.
24 Dr. Jockers. Electrolyte Imbalance. Symptoms and How to Correct.
25 Chemocare. Electrolyte Imbalance
26 Annals of Pharmacotherapy. Drug-Induced Electrolyte Disorders. March 1, 1983.
27  Center for Science in the Public Interest. Artificial colorings
28  PLOS Medicine. Debras C, Chazelas E, Srour B, Druesne-Pecollo N, Esseddik Y, et al. (2022) Artificial sweeteners and cancer risk: Results from the NutriNet-Santé population-based cohort study. PLOS Medicine 19(3): e1003950.
29 Marktl W. Gesundheitliche Bedeutung natürlicher Mineralwässer [Health-related effects of natural mineral waters]. Wien Klin Wochenschr. 2009;121(17-18):544-50.

As a functional health coach and cognitive behavioral coach, I have had clients tell me that they “forget” to drink water because they are “too busy”.

Or, that they don’t like the taste of water and, instead, drink “sports drinks”, like Gatorade and Powerade; flavor-infused bottled waters; or powdered drink mixes like Crystal Light.

Or, they misunderstand what “hydration” means and assume that drinking any fluid counts as hydration. For example, one 61-year-old woman told me when we started working together that she drank maybe 1 glass of water daily—if that (!)—but that she felt well “hydrated” because she drank coffee all day, as well as soda, up until the time she went to bed!

Or, they do not realize how important it is to support the kidneys and liver with proper hydration when taking multiple medications. I’ve worked with people who take up to 20 medications daily—and may only drink 2-3 glasses of water (total) for the day.

Why hydration matters

Up to 75% of Americans are chronically dehydrated.

This matters because, overall, the body is composed of 60% water (NOT Gatorade, Powerade, Crystal Light-infused water, coffee or cocktails!), with 75% in the muscles and 85% in the brain. The body weight of babies is comprised mostly of water (75%); and, in the elderly, water comprises apx. 55% of body weight (1).  

Over time, chronic dehydration can contribute to:

• Lower blood volume in the body, which then manifests as low energy and lethargy.

• A slower metabolism and weight gain.

• Constipation, across all ages and especially with the elderly (2).

• Impaired cognitive function that affects concentration, alertness and short term memory (3).

• High blood pressure.

• Urinary tract infections.

• Exercise-related asthma.

• Increased sugar cravings.

• Joint pain.

• Ulcers.

• Kidney disease.

How much water is enough?

Drinking enough water is vital for your body to function optimally.

A general guideline: drink half your body weight in ounces.

For example, if you’re 150 pounds, aim to drink 75 ounces of water (that’s apx. nine 8-ounce glasses of water) daily. You may need to drink more if you have engaged in vigorous or long-duration exercise, spent hours in the heat, or consumed caffeine or alcohol, both of which have a diuretic effect and make you pee more (women are especially susceptible). When you are well hydrated, your pee should be virtually clear or a very pale straw yellow.

The National Academies of Science Engineering Medicine recommends that women drink 2.7 liters (91 ounces) and men drink 3.7 liters (125 ounces) water daily, sourced from all beverages and foods (4).

Isn’t feeling thirsty the best way to tell if we need to drink water?

Feeling thirsty is not always a reliable signal of needing to drink more water.

Especially for older adults (and even if you are not). Take note if you are 60 years of age or older! Studies have shown that aging 1) causes changes in overall body water composition; 2) can adversely affect renal function, which often declines; and 3) alters the perception of thirst, which, on average, declines among older adults (5).

Renal function, by the way, refers to how well your kidneys work to remove waste and extra water from the blood—as urine. Your kidneys also help maintain electrolyte balance and produce hormones that regulate blood pressure.

Unfortunately, among older adults, dehydration is not only common, but can have serious consequences, including poor mental/cognitive function; susceptibility to infectious diseases; kidney stones; thrombosis, which occurs when a blood clot forms inside a blood vessel and obstructs the flow of blood; and obstipation, when you are unable to pass stool or gas (6).

Regardless of age, dehydration is a physiological stressor. And, a stressed-out body will produce more stress hormones. Hydrating well throughout the day is key to having stable energy and keeping stress hormones at a tolerable level. Begin drinking water from the time you awaken until 2 to 3 hours before bedtime.

Ideally, drink filtered tap water or water from a glass bottle to minimize exposure to plasticizers, like phthalates and bisphenal-A (BPA); both are endocrine disruptors, meaning they disrupt hormone function. Phthalates and BPA are all also classified as environmental obesogens and linked to increased risk of obesity (7,8). Microplastics, or plastic particles, in bottled water are another consideration. A 2018 study that analyzed 293 bottled waters found that 93% of the bottled waters contained microplastic particles (9).

On hot and/or humid days when you are physically exerting yourself or engaging in intense exercise for long periods of time (over an hour), you will also want to be mindful of electrolyte balance when you hydrate. An electrolyte imbalance can trigger symptoms that range from mild to severe.

Experts disagree on whether it’s better to drink cold, warm or room temperature water. Ayurvedic or Traditional Chinese Medicine practitioners advocate drinking warm water because your cells absorb it more easily. Personally, I have found that my body is more receptive to warm or room temperature water. While drinking ice cold water can feel like much-needed cool relief on a hot, humid summer day, it “shocks” my system more, and I find myself unable to drink as much water as I need to properly hydrate.

DIY “Flavored” Waters

I’ve worked with clients who tell me that they don’t like the “taste” of plain water, so they will flavor their water with commercial flavored powders, like Crystal Light and Propel. These brands may offer “sugar-free” options. But while “sugar” may not be technically listed as an ingredient, artificial sweeteners, like aspartame or sucralose (Splenda) and artificial food colorings—both of which have been linked with an increased risk of cancer—are.

If you don’t like the “taste” of plain water, you can enliven it with natural whole food flavorings, such as sliced lemon, lime, strawberries or other fruit, cucumber, or herbs, like basil and mint.

Leafy greens are a high-water food. Another option is to have a green smoothie, like this Detox Spinach-Pear Smoothie.  A green smoothie should consist mostly of leafy greens with a bare minimum of fruit and blended with filtered water (versus a plant-based mylk, like almond or oat) to maximize its hydrating effect.

For hydrating refreshment, try these naturally flavorful, caffeine-free herbal teas—warm or cold.

Hibiscus Tea: Hibiscus is a plant known for its beautiful, colorful blooms. The flower and leaves can be made into a tea or extract. In hot weather, hibiscus tea is refreshing; it has a lip-puckering tart, yet sweet flavor. Though it can be sweetened with raw honey and/or sliced fruit, I prefer drinking it unsweetened. Caffeine-free hibiscus is mineral-rich (calcium, magnesium, iron, phosphorus, potassium, sodium and zinc) and a good source of vitamin C and antioxidants. It is also a natural diuretic. Health benefits associated with drinking hibiscus tea include its ability to potentially lower blood pressure, lower cholesterol, improve immune health, provide relief for urinary tract infections, and raise metabolism, enhancing weight loss (10). As delicious and refreshing as hibiscus tea is, DO NOT drink if you are pregnant (hibiscus can stimulate menstruation or premature labor), taking hormone replacement therapy or oral contraceptives; or, if you are taking medication for high blood pressure (11). Hibiscus does interact with some medications, so check with your doctor first.

Rooibos Tea.  This distinctly “red” tea is grown mostly in the Western Cape of South Africa. Naturally caffeine-free, rooibos is  loaded with antioxidants, including two, in particular—nothofagin and aspalthin—that can help reduce stress hormones, like aldosterone and cortisol. It’s also a good source of minerals, like calcium, potassium, magnesium, iron, sodium and zinc, which gives it an astringent zingy flavor. Click here for my Rooibos Tea recipe.

Mint tea:  The mint family, which also includes peppermint and spearmint, belongs to the genus mentha. It’s cooling, refreshing and detoxifying, whether you drink it hot or cold. Fresh mint, which I prefer to use in my tea, is widely accessible—you can find it at the grocery store or farmers’ markets. Simply place fresh mint teas in a teapot or mug, add boiled hot water and steep for 5 to 10 minutes.

What’ is your favorite way of hydrating?

Sources:

1, 3  Nutrition Reviews. 2010 Aug; 68(8): 439-458.
2   European Journal of Clinical Nutrition. 57, S88–S95 (2003).
4   National Academies Sciences Engineering Medicine. 2005.
5, 6   Medscape: Geriatrics and Aging. 2007;10(9):590-596.
7  Fundamental and Clinical Pharmacology. 2017 Dec;31(6):594-609.
8  Annals of Pediatric Endocrinology and Metabolism. 2014 Jun; 19(2): 69–75
9  Frontiers in Chemistry.  2018; 6: 407.
10  Organic Facts.
11  Medline Plus.

This was something that I learned the hard way as a macho, hard-core endurance runner, who thought nothing of running 7 to 10 miles in extreme heat (90s and above)— even as I ended up with debilitating fatigue, severe headaches, painful Charley horses and a racing heart. At the time, I did not understand the importance of replacing electrolytes.

Electrolytes play an important role in regulating fluid balance—including your ability to absorb fluid and maintain a state of hydration. Electrolytes are minerals that carry an electrical charge, such as sodium, chloride, potassium, calcium and magnesium. Electrolytes are found in your blood, sweat, tears and urine. They are vital to keeping bodily functions running smoothly, including your nervous system, muscle function, internal blood pH (“normal” and healthy blood pH ranges between 7.3 and 7.4, which is on the slightly alkaline side), and they are vital for cell hydration.

Electrolytes can become depleted by dehydration caused by vomiting or diarrhea (e.g., illness or food poisoning); by endurance exercise—and sweating heavily—in extreme heat; by heat exhaustion (e.g., spending hours at the beach); or, by injuries, like a severe burn.

Symptoms of an electrolyte imbalance can range from fatigue, lethargy, headaches, dizziness, numbness and tingling, to fast heartbeat, irregular heartbeat, nausea, muscle weakness, muscle cramping, seizures or convulsions and confusion.

Commercial electrolyte drinks, like Gatorade, are, typically, very high in sugar and questionable ingredients, like preservatives, emulsifiers and artificial colors (think neon blue and electric yellow). The “zero sugar” versions contain sucralose, an artificial sweetener that, in studies of mice, have been linked with an increased risk of certain cancers, as well as an altered gut microbiome (and not in a good wayt).

Why not make your own whole foods version of an electrolyte drink instead?  The ingredients are easily accessible, and all you need is a 32 ounce glass mason jar in which to put all the ingredients…and shake!

DIY Electrolyte Cocktail

3 cups Pellegrino sparkling mineral water
1/4 cup fresh-squeezed organic lemon juice
1/2 teaspoon Celtic sea salt
2 tablespoons raw honey
Optional: 1 teaspoon calcium-magnesium powder

Place all ingredients in 32 oz. mason jar and shake vigorously. Or, combine in blender.

Naturally sweet-tasting, yet crisp and refreshing, watermelon is an extremely hydrating “wet” food, about 92% water. Like other high water foods, such as cucumbers, radishes, broccoli and spinach, watermelon can help detoxify the body of excess water and fluids, providing relief from bloating.

Despite its sweet taste and a relatively high glycemic index (72), watermelon has a low glycemic load of 5. The glycemic index represents how “sugary” a food is. The glycemic load, however, is a more accurate measure because it takes into account the quality and amount of carbohydrate in a food. Because watermelon has a high water content and it is low in carbohydrates (just 5 grams carbs per serving), its impact on blood glucose levels is minimal.  In other words, eating watermelon won’t give you the kind of sugar high that has you “crashing” an hour later, feeling fatigued and/or hungry for more sugar.

As someone who is sensitive to sugar, including fruit sugar (I eat fruit on very rare occasions), I can attest that watermelon does not affect my blood sugar. And, as much as I love watermelon, I find it hard to overeat—you will reach a water-logged saturation point!

Tomatoes are famous for containing lycopene, a carotenoid phytonutrient associated with reduced risk of stroke and prostate cancer. But watermelon contains even more lycopene than tomatoes.

And the cancer-fighting effects of lycopene in watermelon get a big boost from the high levels of Vitamin C and Vitamin A (antioxidants that fight free radicals) that it contains. It’s also rich in potassium, a mineral and electrolyte that helps regulate blood pressure.

The beauty of watermelon is that you don’t have to do anything to it. I love watermelon in its most natural state—right off the rind—not in a sugar-infused cocktail, smoothie, sorbet or popsicle!

Adding a little Celtic sea salt enhances its natural sweetness. My favorite way to eat watermelon? Sprinkled with a smattering of chopped fresh herbs—mint, tarragon or basil—from the garden or local farmers’ market.

How to choose watermelon

Since I have bought some dud watermelon in my time (soggy, flat-tasting or overripe, past their expiration date), I keep the following in mind when choosing:

1. A whole, uncut watermelon should feel heavy for its size (if it’s ripe) since increased water content—potentially 90% or more—accounts for the weight of a fully ripened watermelon.
2. The rind should be smooth with a dulled “top”, the side that is opposite of the spot, or, “underbelly”, where the watermelon would have been resting on the ground. If fully ripened, the ground spot will be a creamy yellow—not white or green.
3. A fully ripened watermelon is purported to have a deeper, more hollow sound when you thump it.
4. If you’re buying pre-cut watermelon, choose deeply colored flesh without any white streaking.

Then, I discovered red tea, or, rooibos.

Admittedly, it was a bit of an acquired taste. But, now, I’m hooked.

During the dog days of summer in the country, there’s nothing I love more than sitting on our old farmhouse porch, sipping glass after glass of ice-cold rooibos tea while the sun beats down, and I dig my toes into a lush sprawl of soft grass.

Rooibos, an Afrikaans word that means “red bush”, is grown mostly in the Western Cape province of South Africa. Rooibos isn’t technically a “tea” (maybe that’s why I like it!). Made from the stems and leaves of the plant Aspalathus linearis—not Camellia plants that produce traditional black and green teas— this popular South African tisane is naturally caffeine-free.

Health Benefits

One of the benefits of drinking rooibos is that it is loaded with antioxidants.

It contains two uncommon antioxidants: nothofagin, shown to protect against cancer, heart disease, and stroke; and aspalthin, a flavonoid that helps maintain normal blood sugar levels. Aspalathus linearis (rooibos) is purported to help reduce stress-related symptoms linked to metabolic diseases. In a study conducted to see if rooibos could help prevent stress-related conditions, like high blood pressure, metabolic syndrome, insulin resistant type 2 diabetes, and cardiovascular disease, researchers found that both nothofagin and aspalthin in rooibos significantly reduced the precursors to aldosterone and cortisol (stress hormones), thereby helping reduce stress.

Another bonus: drinking rooibos, an antioxidant-rich whole food, can help our body naturally increase its own production of antioxidant enzymes within cells that can be up to one million times more effective in fighting free radicals. In other words, “making” your own antioxidants (internally) may be much safer and more effective than “taking” (externally) high doses of single-nutrient (synthetic) antioxidant supplements (like vitamin E or vitamin C) that can potentially accelerate the aging process and increase cancer risk—rather than have a protective effect. Click on  my article, The Downside of Antioxidants, which explains the downside of taking synthetic, single-nutrient antioxidant supplements.

Other animal studies have linked rooibos with health benefits that include:
♦  Preventing DNA damage
♦  Reducing oxidative stress
♦  Preventing inflammation
♦  Reducing episodes of herpes simplex (less stress = less cold sores!)
♦  Having a protective effect on the liver
♦  Providing relief from diarrhea
♦  Having anti-cancer effects

Rooibos is also a good source of minerals, including fluoride, calcium, potassium, magnesium, iron, sodium and zinc.

I prefer to buy organic rooibos as a loose tea—not in tea bags—although you can certainly start with rooibos tea bags to get a sense of its taste.  Tea bags, however, can be a potential source of toxins because they are typically treated with epichlorohydrin, which converts to a carcinogen (3-MCPD) once the tea bag comes in contact with water.

If you’re ready to relax—and ramp up your antioxidant levels—make rooibos your go-to tea.

Iced Mint Rooibos

4 teaspoons organic rooibos (loose tea)
4 cups water, boiled
3-4 cups filtered water
4 springs of fresh mint (optional)

Pour 4 cups of boiling water over 4 teaspoons of loose tea; cover and let steep for 5-7 minutes.

Strain brewed tea into a large glass pitcher, and add 3-4 cups of filtered water (depending on taste).

Add mint sprigs—or other desired herb—and steep.

Refrigerate until cold.

Pour over ice in a tall glass.  Enjoy!