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Natural Sources of Replenishing Electrolytes

Haley Cooke | October, 18, 2023

Have you ever wondered what some natural sources of replenishing electrolytes would be? Awesome… me too!  Today we will specifically look at ways to add to our sodium, potassium, magnesium, and calcium intake in order to boost our electrolytes!


The Best Foods to Replenish Sodium: 





Canned Beans

Pickled Cucumbers


The Best Foods to Replenish Potassium: 

Winter Squash



Potatoes and Sweet Potatoes

Dark Leafy Greens

Medjool dates



Beans and Legumes

The Best Foods to Replenish Calcium: 

Dairy Milk or Soy Milk



Dark leafy green veggies such as collard greens and kale


The Best Foods to Replenish Magnesium: 


Pumpkin Seeds

Cacao and Pure Dark Chocolate

Almonds, Cashews, and Peanuts


Brown rice

Healthy Ways to Replenish Electrolytes

Haley Cooke | October, 11, 2023

Electrolytes are a major requirement for proper hydration! The essential electrolytes (sodium, potassium, magnesium, and calcium) play a vital role in keeping our bodies hydrated and balanced. Electrolytes also help regulate blood pressure, support heart function, and aid in digestion. Knowing how to replenish electrolytes is important for recovery from a workout, illness (especially when vomiting), or any activity that produces a large amount of sweat (outdoors during a Texas summer).


Let’s look at a few healthy ways to replenish your electrolytes besides just drinking plain water!

Drink some unsweetened coconut water.

Make a smoothie: leafy greens, fruits, nut butters, maybe some avocado, a pinch of salt and if possible, allow it to be coconut water based.

Eat your bananas!

Hydrate with fruit: watermelon, lemons, limes, oranges, grapefruits, strawberries, and cucumbers.

Snack on leafy greens: kale, spinach, or collard greens.

Try some chia water.


Check back next week to read about natural sources of replenishing electrolytes specifically for sodium, potassium, magnesium, and calcium.

Taste it Tuesday Recipe: Watermelon Pizza

Haley Cooke | July, 26, 2023

Whether you happened to miss our fourth and final round of Taste it Tuesday yesterday, made it and loved it so much, or you happen to not work in the Home Office; check out the recipe we used to make Watermelon Pizza below!


1 watermelon cut into “pizza” slices

½ cup Greek yogurt, unsweetened

1 tsp raw honey

1 tsp vanilla extract

1 cup of fresh mixed berries roughly chopped

Raw or dry-roasted almonds or walnuts


Chocolate chips

Coconut flakes



In a medium-sized bowl, mix the Greek yogurt, honey, and vanilla extract. Set aside. (I did this part for you today)

Cut the watermelon into pizza size slices.

Take one piece and evenly spread the yogurt mixture on top of the watermelon.

Top the watermelon slice with fresh berries and any optional toppings such as granola, almonds, chocolate chips, walnuts, or coconut.

Serve and enjoy!


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