Disclosure: SaltStick sent me some capsules to try and a bottle to give away. I did not receive any other compensation and all opinions are my own.

It has been a wicked hot week in the Old Dominion AKA Virginia. Hot like, going for a run early in the morning and looking like you went swimming. Hot like, lots of feels like 100* going on.

salty run

I’ve been sweating like crazy (and I’m a salty girl), so I have found myself frequently using electrolytes.  SaltStick reached out to me and offered me the chance to try their product. Each capsule contains vitamin D3, calcium, magnesium, chloride, sodium, and potassium and you take them every 30-60 minutes with water while you are working out.



Do they work? I think so. I’ve definitely had some runs that went better than expected, despite the heat. Do I prefer them to other electrolyte options? The jury is still out on that, for two reasons: 1) I have difficulty swallowing pills and these are no exception and 2) I’m not good about drinking plain water. So, yes, I think they are a good product, but no, I don’t think they are perfect for me.

BUT! SaltStick has recently come out with a new product called FastChews that are electrolytes you can chew or suck while working out.  That sounds much more up my alley! I expect my sample soon and can’t wait to try them!

In the meantime, SaltStick is sponsoring #30SaltyDays and giving away a sample of the new FastChews!  And if you’d like to win a bottle of the SaltStick caps, go to the bottom of my post to enter!

Want to know more about electrolytes and what foods will help you get them?  Check out this post from SaltStick (and don’t forget to enter the giveaway at the end!!!)

This post is part of our #30SaltyDays summer campaign, in which we hope to educate YOU about the benefits and science behind electrolytes. Follow the campaign with the hashtag #30SaltyDays on Facebook, Twitter, Instagram and the SaltStick blog. We’re offering our brand new product, SaltStick FASTCHEWS, as a giveaway for participants. More information here: http://bit.ly/1Rz0avu.

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The season between Memorial Day and Labor Day is often packed with outdoor get-togethers, including graduation parties, July 4th celebrations and Father’s Day. Each party is different, but certain summer favorites reappear each time. Have you ever wondered what nutritional benefits these common dishes provide? For instance, how much potassium is in fruit salad? Is there too much sodium in a hotdog? Are baked beans good for you?

Last holiday season, we blogged about the electrolyte values in holiday foods, and the post was a pretty big hit. We thought we’d do the same thing for summer favorites. Before we dive in, a quick disclaimer: This post details electrolyte values, but large amounts of electrolytes do not always make a food “healthy.” As you attend the summer parties, take note of foods high in fat and sugar, and keep them to a minimum.

However, you can still impress your friends at these parties with your knowledge of electrolytes!

Fruit Salad: Almost all fruit is packed with electrolytes, including potassium, magnesium, and calcium. A one-cup serving of fruit salad made with bananas, apples, grapes, berries, and pineapple contains nearly 10 percent of your daily potassium needs. It’s also a great source of antioxidants and Vitamin C — nearly 50 percent of your daily needs.

Watermelon slices: Nearly ubiquitous at outdoor parties, watermelon slices make a easy, delicious dessert. Watermelon appears on many “best endurance foods” lists because it’s basically water (about 90 percent), simple sugars, and electrolytes, including potassium, magnesium, calcium and phosphorus. Watermelon also contains a healthy dose of lycopene, which has shown promise for anti-cancer and skin-protective qualities. Lycopene is also believed to help reduce the effects of sun burn, so grab an extra slice if your summer has been full of outdoor training.

Hotdogs: This is where the line blurs between “full of electrolytes” and “healthy,” so keep our disclaimer in mind. However, if you grab a beef or pork frank this summer, you can at least know you’re replacing about 30 percent of your daily sodium needs. You’re also getting about 25 percent of your daily saturated fat content, so just stick to one, especially if you plan on adding mayonnaise or grabbing chips. Consider healthier alternatives such as chicken or turkey hotdogs, especially from nutrient-conscious shops such as Trader Joe’s or Whole Foods.

Coleslaw: There are many, many types of coleslaw, ranging from sour, vinegar-based to chunky, mayonnaise-based, so it’s a little tricky to pin down the exact electrolyte values. However, most versions contain relatively high amounts of sodium and potassium, along with trace amounts of calcium and magnesium. If done right (as in vinegar-based and low salt), coleslaw can actually be quite healthy, given that cabbage contains a multitude of healthy vitamins and minerals. Opt for the lower fat versions when possible.

Baked beans: As we pointed out in our recent blog post, legumes are excellent sources of magnesium. Sodium levels can highly fluctuate, depending on the chef, but all baked beans contain about 20 percent of your potassium and magnesium needs. They are also very high in fiber, and other minerals, such as zinc and copper.

Ice cream: This is definitely a case in which electrolyte values do not correlate with health, but one half-cup serving of ice cream contains nearly 10 percent of your calcium needs. Hey, that’s gotta be worth something, right? Consider lower fat frozen Greek yogurt for something new.

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What are your favorite summer foods? 

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Core Strength for Runners – TOTR

by MCM Mama on July 28, 2015

Today on Tuesdays on the Run, we are chatting about core strength and workouts for your core.

Core strength for runners


Many runners (ok, I’m referring to myself here) neglect any sort of core work, in favor of just running. Yet a strong core is important for running, especially for long distance running.   Read more…

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Hills and Beer

July 27, 2015

The title pretty much covers my trip to Asheville last week. It was an amazing trip, but it did not do any amazing things to my marathon training. (Didn’t quite derail it, but close…) We drove down to Asheville via Chapel Hill. I went there for grad school, so wanted to take the kids there […]

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Friday Five: Favorite Summer Drinks

July 24, 2015

Today’s topic for the Friday Five with Cynthia, Mar, and Courtney is your 5 favorite summer drinks.  I think it will come as no surprise that beer is on my list. In fact, last year I wrote a post about my five favorite summer beers.  I thought about doing the same this year, but there […]

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Treating myself to a trip to Dick’s Sporting Goods

July 23, 2015

This post is sponsored by Vocalpoint and DICK’s Sporting Goods. All opinions are my own. I’ve spent a lot of time at Dick’s Sporting Goods. Not for myself, mind you, but for my little soccer loving child. I’ve bought soccer balls and shoes and shin guards and… You name it – if it can be worn […]

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TOTR: Alternative treatments

July 21, 2015

Today’s topic for Tuesdays on the Run is alternative treatments. Have you ever tried something outside the standard medical realm? Join Patty, April and myself and tell us what you’ve tried and how it worked out for you. I had my first experience with a chiropractor shortly after my first experience with minimalist shoes. Yes, […]

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Planning for an Asheville Vacation

July 20, 2015

Last summer we did a huge vacation to Ireland. It was amazing to visit there and we had a fabulous time as a family (and I got to run my first international race!)

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Will run for swag (or beer or bling)

Thumbnail image for Will run for swag (or beer or bling) July 17, 2015

It’s time for Friday Five with Cynthia, Courtney, and Mar. This week’s topic is “best race swag”. I’ve gotten some great swag over the years including hats, half zips, bottle openers, and glasses.  And Skirt Sports has given out some cute tops and skirts for their virtual races.  But here are my favorites.. 1. The […]

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Be ready for anything summer throws at you

Thumbnail image for Be ready for anything summer throws at you July 16, 2015

Summer is a lazy time for us. Or more specifically, for my kids. They don’t wake up early. Pajamas make up a large percentage of their wardrobe choices. Not every week includes a camp. Etc. (We aren’t going to talk about the fact that I’m up and out the door running early every morning when […]

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TOTR: Where I run + 10 minute workout

Thumbnail image for TOTR: Where I run + 10 minute workout July 14, 2015

Do you walk out your door and hit the road? Head to your basement or workout room and jump on the treadmill? Fit in a run near your office during lunch? Inquiring minds (or April, Patty, and myself LOL) want to know. So here’s where I run… Before kids, when I worked downtown, I used […]

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