 Ingredients
Directions Boil spelt berries in water until tender, about 45 minutes. Drain and cool. In a salad bowl, mix together cooked spelt, garbanzo beans, diced cucumbers, green peppers, celery, carrots, red onions, green onions and chopped parsley. Mix together mayonnaise, lemon juice, vinegar, dill, salt, basil and garlic. Pour over and toss through the salad. Note When I want to bump up the protein, I mix in some tuna or cottage cheese. Feel free to add your favorite source of protein to this salad. One of my clients asked me this really good question- What are electrolytes, and why are they important?
Electrolytes are essential minerals like sodium, calcium, potassium, and chloride. They are important for your body because they are vital to many key functions: they regulate nerve and muscle functions, hydrate the body and help rebuild damaged tissues, and balance blood acidity and pressure. Maintaining electrolyte balance maximizes the performance of your body’s muscles, organs, and joints. Muscles and neurons are sometimes referred to as the ‘electric tissues’ of the body because they rely on the movement of electrolytes to trigger muscles to contract. Considering that your heart is the body’s hardest working muscle, you literally can’t live without them. You lose electrolytes when you sweat, so you do have to replenish them. Signs of electrolyte imbalance include: headaches, diarrhea and constipation, fatigue, vomiting, weakness, cramps, confusion and irritability, dry mouth, and excessive thirst and infrequent urination. If it persists it can cause kidney damage, GI malabsorption, seizures, coma, and cardiac arrest. You can replenish electrolytes with coconut water, milk, or sports drinks that have low sugar levels (you do not want to cause a sugar spike in your blood) or foods such as watermelon, bananas, spinach, tofu, and chicken. You can add electrolyte tablets or pedialyte to your smoothies or water. Although you might equate pedialyte with illness, we always had it backstage at competitions. The best thing is to be aware of the symptoms and monitor your hydration, especially in hot weather. If you’ve been pushing yourself and sweating a lot, adding electrolytes to your water before and/or after a workout is a good idea. Too much water can actually flush electrolytes out of your body. Have fun and go hard these summer months, and take care of yourself, too. |
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