Now that the warm and sunny weather is officially here, you’re no doubt looking forward to more outdoor movement, or maybe doing work outside to get your yard and patio ready for Summer entertaining! Personally, I’ve been hitting the bike trails pretty hard already! Whatever outdoor activities you like to engage in, one important thing to consider is your electrolyte balance.

Why Are Electrolytes Important?

To put it simply, electrolytes are minerals that carry either a positive or negative charge, and are essential for conducting nerve and muscle impulses throughout the body. They also help to regulate fluid balance (which keeps us hydrated) and support brain, heart, and bone health.

Normally, blood electrolyte levels are closely regulated by the body to perform these essential functions. Sometimes, though, they can be thrown out of balance. This often happens as the result of illness, dehydration, intense exercise (especially if you are sweating), a poor or restrictive diet, kidney disease, or certain medications, particularly water pills or laxatives.

Because of the warmer temperatures and humidity, we are at a much greater risk of electrolyte imbalance if we are working or exercising outdoors in the Summer.

Symptoms of an Imbalance

When this happens, symptoms can range from mild (fatigue, headaches, digestive issues, muscle cramps and weakness) to very dangerous, such as irregular heartbeat, vomiting, convulsions, blood pressure changes, and numbness. It’s particularly important to keep an eye on the elderly this time of year, and watch for confusion, mood changes, or dizziness, which are also common signs of an electrolyte imbalance.

How do you know if you need electrolytes?

Because very high levels of electrolytes are just as dangerous as low levels (balance is really what you want to strive for), not everyone should supplement with electrolytes all the time. It’s important to know that many foods are rich sources of electrolytes (coconut water, celery, cucumber, watermelon, pineapple, citrus, and cultured dairy, to name a few), which makes it relatively easy to get what you need if you are eating a healthy, whole-foods diet.

Your doctor can also test for electrolyte levels if you suspect you might be deficient. 

You are at a much greater risk if you:

– Are an athlete, or enjoy frequent, intense exercise (particularly outdoors)

– Have been sick with symptoms such as vomiting, diarrhea or a high fever

– Are on a Keto or very low-carbohydrate diet

– Suffer from kidney disease or damage

– Have experienced an eating disorder or otherwise do not consume a very nutrient-rich diet

– Are on medications such as antibiotics, diuretics, corticosteroids, or those for treating cancer, heart disease, or hormonal disorders

In most of these cases, it is safe to pick up a quality electrolyte supplement from your local health food store. You can also mix up your own Electrolyte Booster by combining:

– 1 quart of water (or coconut water, for an extra boost!)

– Fresh-squeezed juice from half a lemon or lime (you put the lime in the coconut and… well you know)

– 1-2 Tbsp raw honey or pure maple syrup (you can also use molasses or date molasses for added minerals)

– Pinch of Pink Himalayan or Celtic sea salt

If you do decide to go the supplement route, be sure to look for one without a lot of added sugar or artificial colours, sweeteners, or flavours. LMNT is a brand I like.

Happy Spring! 

Nourishing rains are beginning to fall, saturating the earth, and the landscape is becoming a wellspring of life. 

It’s a season of birth, new beginnings, growth, and renewal. Seeds are germinating, flowers budding, leaves unfurling, and our physiology senses a natural opportunity for a fresh, clean start. 

In the ancient medicinal school of Ayurveda, Spring is characterized by warmth, moisture, heaviness, and softness, aligning closely with the “Kapha” dosha (or constitution). In Sanskrit, the word “Kapha” means “that which flourishes in water”. 

The following are a few of Ayurveda’s best tips for balancing Kapha, and supporting the natural processes of cleansing and renewal that take place in the Spring:

 Shift your diet toward lighter, drier foods with bitter or astringent qualities that are easy to digest. This helps to regulate moisture levels and open the channels for elimination.  Think fresh fruit, bitter greens, steamed vegetables, legumes, garlic, herbs and spices. 

 Consider a cleanse or a fast, if that is in your practice.  Spring is the ideal time of year to detox the body of any congestion or toxins that you’ve accumulated through the Winter.

 Gently and intentionally expand your yoga or exercise practice. Spring is a time for growth, so trying something new or increasing the intensity of your workouts is a great way to take advantage of this. Consider biking, jogging, or hiking! 

 If you practice yoga, emphasize poses that help to cleanse the lungs, open the heart, and support digestion and detoxification. Warriors One and Two, Cobra, Bow, and Supine Twists are all great poses to incorporate. 

 According to some teachers, Pranayama (breath work) alone can be enough to rid the body of impurities. Kapalabhati (Skull Shining Breath) and Bhastrika (Bellows Breath) are both types of breath work that bring a sense of lightness to the mind and help to cleanse the body. 

 Finally, Spring is good time to escape the status quo and engage with your creativity. Try something new, embrace a sense of play and adventure, and make the most of the natural vibration of joy and inspiration that’s in the air. 

If you are like me, you might really struggle this time of year – emotionally, energetically, and even physically. Studies suggest that SAD affects as many as 10% of people in Northern latitudes. 

This is because, when our optic nerve senses sunlight, the body secretes serotonin (our primary “feel-good“ hormone and neurotransmitter). In the absence of sunlight, our production of melatonin (a hormone that lowers body temperature and promotes drowsiness ) increases. 

Simply put, when we are not exposed to enough sun, we’re likely to experience low energy and low mood, as well as physical symptoms such as decreased immune function, or feeling cold all the time  (even indoors). For some, this effect can be so severe as to lead to a diagnosis of clinical depression. 

Thankfully, there are ways to support ourselves through these challenging months, the most important being what I call the 4 “Cornerstones“ of mental & physical health: sleep , exercise , nutrition , and hydration . 

From a dietary perspective, some of the most supportive nutrients you can consume are healthy fats (especially Omega-3’s), Vitamin D (which has been shown to directly reduce the symptoms of SAD), and fermented foods that are rich in probiotics (because #gutbrainconnection).  

This Miso Salmon bowl contains all 3: Omega-3 fatty acids from the salmon and avocado , vitamin D from the mushrooms  (any kind will do, but darker varieties like Shiitake are richer sources of Vitamin D), and probiotics from the kimchi and miso (I’m on a major miso kick lately ).

Look for wild-caught fish (which is higher in Omega-3’s), if you can, and serve it on a bed of sticky rice  with some sliced cucumber  and avocado, kimchi, and the Miso Butter mushrooms (recipe to follow). I like to serve mine with a lemon wedge  and a sprinkle of sesame seeds and chopped fresh cilantro. 

Fᴏʀ ᴛʜᴇ Mɪsᴏ-Mᴀʀɪɴᴀᴛᴇᴅ Sᴀʟᴍᴏɴ:

 𝟸 𝚡 𝟼 𝚘𝚣. 𝚠𝚒𝚕𝚍 𝚜𝚊𝚕𝚖𝚘𝚗 𝚏𝚒𝚕𝚕𝚎𝚝𝚜

 𝟷.𝟻 𝚃𝚋𝚜𝚙 𝚠𝚑𝚒𝚝𝚎 𝚖𝚒𝚜𝚘

 𝟷 𝚃𝚋𝚜𝚙 𝚛𝚒𝚌𝚎 𝚟𝚒𝚗𝚎𝚐𝚊𝚛

 𝟷.𝟻 𝚃𝚋𝚜𝚙 𝚖𝚊𝚙𝚕𝚎 𝚜𝚢𝚛𝚞𝚙

 𝟷 𝚝𝚜𝚙 𝚜𝚘𝚢 𝚜𝚊𝚞𝚌𝚎

 𝟸 𝚖𝚒𝚗𝚌𝚎𝚍 𝚐𝚊𝚛𝚕𝚒𝚌 𝚌𝚕𝚘𝚟𝚎𝚜 

 𝟷 𝚝𝚜𝚙 𝚖𝚒𝚗𝚌𝚎𝚍 𝚐𝚒𝚗𝚐𝚎𝚛 

 𝟷/𝟸 𝚝𝚜𝚙 𝚜𝚎𝚜𝚊𝚖𝚎 𝚘𝚒𝚕 

Place salmon in a ziplock bag. Whisk together remaining ingredients and add to the bag with the salmon. Turn and massage to coat. Refrigerate for at least 30 minutes (or overnight).

Remove fish from the bag and place, skin-side-down, on a greased baking tray. Broil for 6-10 minutes, or until desired degree of doneness.

Fᴏʀ ᴛʜᴇ Mɪsᴏ-Bᴜᴛᴛᴇʀ Mᴜsʜʀᴏᴏᴍs:

 𝟷 𝚃𝚋𝚜𝚙 + 𝟷 𝚝𝚜𝚙 𝚜𝚎𝚜𝚊𝚖𝚎 𝚘𝚒𝚕

 𝟾 𝚘𝚣 𝚖𝚞𝚜𝚑𝚒𝚎𝚜  

 𝟷.𝟻 𝚃𝚋𝚜𝚙 𝚐𝚑𝚎𝚎 (𝚘𝚛 𝚋𝚞𝚝𝚝𝚎𝚛)

 𝟷 𝚃𝚋𝚜𝚙 𝚠𝚑𝚒𝚝𝚎 𝚖𝚒𝚜𝚘

 𝟷 𝚌𝚕𝚘𝚟𝚎 𝚖𝚒𝚗𝚌𝚎𝚍 𝚐𝚊𝚛𝚕𝚒𝚌 

Heat 1 Tbsp sesame oil over medium heat.

Wash, dry, and trim your mushies (you can leave them whole, or slice them, whatever tickles your fancy).

Add mushrooms to the pan and saute until golden-brown and they have released all their water (about 12-15 minutes).

Meanwhile, stir together miso, ghee, and garlic. Add to the pan with the mushrooms and stir to coat. Cook another 2-3 minutes.

Remove from heat and drizzle with remaining tsp of sesame oil.

Finally, I would like to offer the gentle reminder that nothing lasts forever. Though it may seem like the gloomy, cold weeks are stretching into eternity, it is always darkest just before the dawn.  The life-giving sun is already on its way back to us, loves. Hang in there. Things will be warm and bright and green again before you know it.