Tag: Sodium

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Podcast Ep9: Electrolytes Key role in Health & Performance

Burn It Nutrition Podcast

Key Role Electrolytes play in our bodies & how to Upgrade your Performance, Plus a Spotlight on a misunderstood Energy Electrolyte

 Show notes for Episode #9

On today’s show, we will learn the key role electrolytes play in our bodies and how to set yourself up to have optimal levels and stay charged throughout your day.

We will do this by learning how to make a powerful electrolyte drink, as well as going over the history of salt and what the latest science says are its effects on hypertension.

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!

Timed Stamp Show Notes

00:20= Intro

01:20 = Harnessing the Power of Electricity

03:00 = Importance of Replenishing your Electrolytes

09:42 = Magnesium an overlooked Mineral

14:48 = Potassium a Potent Electrolyte

17:43 = Sodium a crucial Energy Electrolyte and its History

23:00 = Salt a misunderstood mineral & its real effects on High Blood Pressure

33:08 = Recipe for the day! we got a Lemon Infused Electrolyte Drink

35:58 = Closing thoughts
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 Resources & References for this Episode:

  • Balc?, Arif Kadri et al. “General Characteristics of Patients with Electrolyte Imbalance Admitted to Emergency Department.” World Journal of Emergency Medicine 4.2 (2013): 113–116. PMC. Web. 9 Mar. 2017.
  • Volpe SL. Magnesium. In: Erdman JW, Macdonald IA, Zeisel SH, eds. Present Knowledge in Nutrition. 10th ed. Ames, Iowa; John Wiley & Sons, 2012:459-74.
  • Donald R. Davis, “Declining Fruit and Vegetable Nutrient Composition: What Is the Evidence?” HortScience February 2009 vol. 44 no. 1 15-19
  • Fox C, Ramsoomair D, Carter C. Magnesium: Its Proven and Potential Clinical Significance. Southern Medical Journal. 2001;94(12)
  • Aburto Nancy J, Hanson Sara, Gutierrez Hialy, Hooper Lee, Elliott Paul, Cappuccio Francesco P et al. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses BMJ 2013; 346 :f1378
  • “Nutrient Intakes Percent of population 2 years old and over with adequate intakes based on average requirement”. Community Nutrition Mapping Project. 2009-07-29. Retrieved2 015-10-16.
  • Volek, Jeff S., et al. “Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low-fat diet.” Lipids 44.4 (2009): 297-309.
  • Bloch, David. “Economics of NaCl: Salt made the world go round”. Mr Block Archive. Retrieved 2006-12-19.
  • Tiwari, Swasti, Shahla Riazi, and Carolyn A. Ecelbarger. “Insulin’s impact on renal sodium transport and blood pressure in health, obesity, and diabetes.”American Journal of Physiology-Renal Physiology 293.4 (2007): F974-F984.
  • Schofield G, Henderson G, Crofts C. Beyond salt—where next for hypertension epidemiology? The Lancet. 2016;388(10056):2110-2111.
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Lemon Infused Electrolyte Drink

Today we will learn how to make a refreshing and electrifying drink that will spark our energy and replenish our electrolytes to have the energy to get things done.

This is especially useful for anyone starting a keto lifestyle since it will help with the fatigue that may come with the keto flu which can be felt in the first few days of going low carb.

This is because the hormone insulin is being lowered which will make the body flush out water and also some electrolytes which is why replenishing them is a smart idea to avoid that sluggish feeling. Which will usually go away on it’s on after the first few days.

But why feel sluggish at all if you can simply drink this super-fueled electrolyte drink. Which is also helpful for athletes who lose these key electrolytes by sweating during their training.

They can take it before during or after their workout to keep that energy going.

You will need to order Lite salt which is a mixture of sodium and potassium chloride as well as a magnesium liquid supplement like Natural Calm which you can find a link to at on our recommendation’s page.

once those arrive, here is what you do.

Ingredients    (Serves 6 cups)

Lemon Infused Electrolyte Drink

  • 5 Cups of Fresh Water
  • 1/2 cup fresh squeezed lemon
  • 1/2 teaspoon of lite Salt (720mg Potassium & 600mg Sodium)
  • 1/2 teaspoon of Pink Himalayan Sea Salt (840mg Sodium)
  • 2 tablespoons of Natural Calm (1050mg Magnesium)
  • 1 teaspoon Powdered Erythritol

Directions

  1. Get a large jug and add 5 cups of fresh water to it, then squeeze some lemons to get about 1/2 cup worth of fresh lemon juice and add to the water.
  2. Next, get 1/2 teaspoon of the lite salt to add potassium to the water, then add 1/2 teaspoon of quality salt like pink Himalayan salt to the mix.
  3. Then, add 2 tablespoons of the liquid magnesium like natural calm, and follow that with 1 teaspoon of powdered erythritol then simply stir until everything has mixed well and enjoy!!

     

    These recipe makes 6 cups so you can split it with your workout partner or save some for later.

     

    This will be a better way of replenishing your electrolytes to recharge your body or avoid that sluggishness that may come with a keto-adaption.

    Now if your getting your Potassium and magnesium from another supplement maybe in a capsule form, you can still just make a version of this drink by simply using the quality salt and fresh lemon, water and simply get the other key electrolytes in their capsule versions.

    Also, coconut water has shown to be a great natural source of replenishing your electrolytes but it’s usually too high in sugar to fit a low carb lifestyle but another thing to keep in mind if your ever stranded on a deserted island