As an (aspiring) athlete, I am frequently reminded to "replenish my electrolytes" after a long workout. So, what the heck are electrolytes and how do we replenish them?

Electrolytes are electrically charged salt ions that include sodium, potassium, calcium, magnesium, chloride, bicarbonate, phosphate, and sulfate in our bodies. These elements are necessary for our cells to regulate the electric charge between them and the flow of water across their membranes. Electrolytes affect and regulate the hydration of the body and are critical for nerve and muscle function. Without sufficient levels of key electrolytes, we may experience muscle weakness or cramping. Hormones within our bodies help to maintain electrolyte balance, however, when we exercise for more than 90 minutes or in hot weather we lose electrolytes when we sweat. It is important to replenish those lost electrolytes, especially sodium and potassium, as soon as we finish our workout.

So, how do we do that? There are tons of "sports drinks" available for this purpose. I am pretty particular about what I am willing to put into my body, though, and many of those won't work for me because they contain artificial color or high fructose corn syrup (ick!). I prefer products that are more natural and have found two that are my favorites.

Clif Quench
I love this product! It tastes great (not too sweet) and it doesn't contain any weird ingredients. Highly recommended!

Coconut water
Coconut water is very simply the water from a young coconut and it is a great natural alternative to sports drinks. It isn't rich like coconut milk; it is more like juice and it contains more potassium than a banana! There are several brands available including Zico, which is my favorite. If you can't find it in your local market, Amazon carries packs of 12 for a reasonable price.

If you over-indulged in chocolate bunnies over the weekend, this soup is a nice way to get back on track. It is light, healthy, and full of flavor. For extra protein, I serve it over soba noodles- they are made from buckwheat flour and contain 8 grams of protein per serving.

Seeds are small but incredibly nutritious! Adding them to your daily diet is a great way to add protein and various vitamins and minerals. You can add seeds to your cereal (hot or cold), salads, smoothies, granola or trail mix, pancakes, and baked goods. Here are my favorites:

Chia - Very rich in omega-3 fatty acids (even more than flaxseeds) and an excellent source of fiber. Try adding them to yogurt or make "chia fresca".

Flaxseeds - Rich in omega-3 fatty acids and fiber. Be sure to grind them before eating them.

Hemp - Excellent source of iron, protein, and omega-3 fatty acids.

Pumpkin - Just a quarter cup of pumpkin seeds provides ~25-30% of the RDA for iron! They are also rich in manganese, magnesium, and several other vitamins and minerals. Eating pumpkin seeds (and other iron-rich foods) with foods containing vitamin C will greatly increase your iron absorption.

Sesame - Sesame seeds aren't just for buns (hamburger that is)! They contain a ton of calcium, copper, manganese, magnesium, and iron. Try them in hummus or stir fried veggies.

Sunflower - Loaded with vitamins E and B1, manganese, magnesium, copper, folic acid, and more.

Many of these are available in the bulk food section of your grocery store (or online). Look for raw seeds rather than dry roasted or otherwise cooked versions and keep them in the refrigerator. The oils in nuts and seeds are delicate and will begin to smell a bit like paint if they have gone rancid.

You will get the most nutritional value from consuming raw nuts and seeds. However, if you wish to toast them, please use a temperature that is 300°F or less to preserve the value of their delicate oils.

I'm not crazy about salad dressing. I know that might sound odd coming from a vegetarian whose diet, some believe, is mostly salad (that, by the way, couldn't be further from the truth!). There are a few dressings that I like but I prefer to top my salads with ingredients that add value instead of just flavor. The contents of my salads vary quite a bit, but here are some of my favorite toppings (including a few recipe links):

This burger recipe was inspired by Brendan Brazier's Thrive Diet. If you enjoy it, you can get creative by substituting different nuts, seeds, seasonings, etc. to create different kinds of nut burgers.

Raw Nut Burger
Serves 2-3
1/2 cup raw pecans
1/2 cup raw walnuts
2 Tbsp ground flaxseeds
2 Tbsp hemp seeds
2 Tbsp sesame seeds
2 Tbsp raw sunflower seeds
1 Tbsp coconut oil
1 medium carrot
1 garlic clove
2 Tbsp balsamic vinegar
Several leaves of fresh basil
Dash of sea salt

You can crumble this over your salad, form it into patties and eat raw in a wrap, or cook and eat the patties as a burger (fry until lightly brown on both sides or bake at 300° for about 15-20 minutes (flip mid-way).

Did you know...? Nuts and seeds contain monounsaturated fat. This good fat helps to raise your "good cholesterol" and improve your overall cholesterol ratio (HDL to LDL). Nuts and seeds are also a great source of protein, iron, and vitamin E.