Maintaining electrolyte balance is essential during fasting to ensure hydration and prevent symptoms like fatigue and headaches. Here are some recipes to help stay nourished and energized. Ideally, use raw ingredients where possible to ensure as few additional ingredients (such as preservatives and sweeteners) as possible.
Electrolyte Sources
Sodium: Sea salt (1/4 teaspoon), broth (1 cup), pickles (2 small pickles), olives (5 large olives). Daily intake: 1500-2300 mg.
Potassium: Bananas (1 medium), avocados (1/2 avocado), spinach (1 cup), coconut water (1 cup), sweet potatoes (1 medium), tomatoes (1 cup), oranges (1 medium). Daily intake: 3500-4700 mg.
Magnesium: Nuts (almonds, 1/4 cup), seeds (pumpkin, 2 tablespoons), leafy greens (spinach, 1 cup), dark chocolate (1 ounce), legumes (black beans, 1/2 cup), whole grains (brown rice, 1 cup). Daily intake: 300-400 mg.
Calcium: Leafy greens (kale, 1 cup), almonds (1/4 cup), fortified plant milks (almond, 1 cup), tofu (1/2 cup), dairy products (milk, 1 cup; yogurt, 1 cup; cheese, 1.5 ounces), sardines (3 ounces). Daily intake: 1000-1300 mg.
Autophagy-Friendly Recipes
- Electrolyte Drink: 1 liter water, 1/4 teaspoon sea salt, 1/4 teaspoon baking soda, 1 tablespoon honey or maple syrup, juice of 1 lemon or lime.
- Green Juice: 1 cup kale, 1 cup spinach, 1 cucumber, 2 celery stalks, juice of 1 lemon.
- Carrot Juice: 4 carrots, 1 inch piece of ginger (about the size of your thumb), 1 apple.
- Citrus Juice: 2 oranges, 1 lemon, 1 lime.
- Beetroot and Apple Juice: 2 beetroots, 2 apples, 2 carrots.
- Pineapple and Spinach Juice: 1 cup pineapple, 1 cup spinach, 1 cucumber.
- Ginger and Turmeric Juice: 4 carrots, 1 inch piece of ginger, 1 teaspoon turmeric, 1 orange.
Non-Autophagy Friendly Recipes
- Potassium-Rich Smoothie: 1 banana, 1/2 avocado, 1 cup spinach, 1 cup coconut water.
- Magnesium-Rich Snack: 1/4 cup almonds, 1/4 cup pumpkin seeds, a handful of dark chocolate chips.