This week we'll explore corn on the cob and some tips for creating picnic salads that won't wilt or brown. We'll also delve into a very informative podcast about electrolytes and thoughts about how we can lean into cravings productively.

Eat Colorfully

Seasonal Ingredient Spotlight: CORN ON THE COB

Now that we're into July, I vote that we should all be making a few corn dishes a week. Anyone else agree? Although we don't have local corn here yet, I know that many of you already do, so I wanted to share some of my favorite ways to use this summer treat.

Corn on the cob, especially when grilled, is an iconic summer side. But did you know that corn is also wonderful in a salad? Grill it, cut it off the cob, then toss it with some chopped veggies and a light dressing; you'll have the perfect side dish for a BBQ, picnic, or potluck. Three of my favorites are this Summer Mojito Corn Salad (with a lime and mint dressing you'll want to make all season long), this Grilled Corn, Snap Pea, and Blueberry Salad, and this Grilled Corn, Strawberry, and Avocado Salad.

What about some corn appetizers? I think you'll love this Grilled Corn Guacamole. These Healthy Mexican Street Corn Stuffed Peppers are a party all-star, especially if you make bite-sized mini versions with baby peppers.

Try This Week: PICNIC SALADS

Have you ever made a dish for a picnic or BBQ, then realized (too late) that you chose ingredients that wilted or browned as they sat out? It's a total bummer to end up at your picnic spot, only to open the container and find a soggy salad. But don't let those experiences get you down; salads are actually great for picnics if you choose the right ingredients.

Whether you're heading out on a picnic or are bringing a dish to a friend's house for a BBQ, here are my top tips for selecting a salad recipe that will work:

1. Opt for a recipe that’s easy to prepare and is make-ahead friendly.
2. Ditch the greens (they can wilt) and look for salads with hearty ingredients like beans, corn, peas, sugar snap peas, peppers, cucumbers, etc.
3. Avoid ingredients that brown or get soggy (such as avocado, certain nuts, apples/pears, and fragile berries). Or, if possible, bring them with you separately to add right before serving.
4. If the salad is going to be the star of your picnic, make sure to choose a recipe that's meal-worthy. Look for one with some protein, a good diversity of veggies, and some hearty ingredients that will be filling.
5. If the recipe you're considering doesn't seem meal-worthy, add some chickpeas (for Mediterranean recipes), black beans (for Mexican or tropical recipes), or cubed tofu (for Asian recipes). You can also add some cooked farro, but you may want to increase the amount of dressing since the farro will soak it up.

Live Colorfully

A Podcast to Explore: EVERYTHING YOU NEED TO KNOW ABOUT ELECTROLYTES

I recently re-listened to a podcast episode from last summer that I found very valuable: episode 109 (June 4, 2025) of the Functional Fueling Podcast, which is all about electrolytes. Spoiler alert: it made me realize that I don't know nearly enough.

These charged particles (a.k.a. ions) perform many key functions in the body. They include positively-charged ions such as calcium, sodium, magnesium, and potassium and negatively-charged ions such as chloride, phosphate, and bicarbonate. Electrolytes are critical for our bodies to operate properly. Their roles are very diverse and include helping us regulate blood pH (i.e., acidity), controlling muscle function, assisting with a wide array of important chemical reactions, and governing cellular hydration.

This podcast episode went deep, exploring the specific balance between sodium, potassium, and magnesium, and discussed why most common electrolyte supplements are insufficient. I highly recommend giving it a listen, since I think it will make you question your own electrolyte routine.

Interested in enhancing your electrolyte supplementation? I started using Buoy Hydration Drops about 15 months ago and have been thrilled with them. They're unsweetened, unflavored electrolyte drops that can be added to any beverage. I use them a few times a day and they've really optimized my overall hydration, helping the water to go where it needs to go (rather than just peeing it all out right away!). If you shop through the link, you'll save at least 20% (returning customers) or as much as 30% (new customers).

Self-Care Pick: LEANING INTO CRAVINGS (PRODUCTIVELY)

Since when did food cravings get a bad reputation? Somehow in our modern world, we've associated the desire for a specific food with a lack of "willpower". However, many functional nutritionists argue that cravings are actually our body's way of telling us what we need. We just have to learn how to listen.

Now don't get me wrong, I'm not saying we should necessarily interpret cravings at face value. However, a craving for a brownie sundae might actually be a sign that we're deficient in magnesium, a mineral that's very abundant in chocolate. A craving for chips might actually be a sign that our sodium levels are low. If we can pause and think about what these cravings actually mean, we can figure out how to address them in a way that feels satisfying and also productive.

For example, last week, my husband was out of town. I had a rough day at work and came home desperately craving chips and guacamole. But when I paused to think about it, I realized that I was actually craving (a) something fun and crunchy to enjoy after a long day, (b) sodium, possibly because it had been a really hot week and I had been hiking a lot, and (c) fat. It wasn't actually about chips and guac specifically, but about what those foods represent and contain.

Here's how I dealt with it. Instead of chips, I used baby carrots and a few seedy crackers as my dipping items. To my guacamole, I added a bunch of peas (it's a delicious combination!), which have both protein and fiber. Then I topped my creation with some roasted lentils for even more crunch and to make the eating experience feel indulgent. I used pink Himalayan sea salt throughout, which (unlike table salt) contains a variety of trace minerals. I happily had this for dinner, savoring every bite since it addressed all the reasons for my craving, and still felt great about my choice.

I think this is something we can all do better about, so I hope you'll try it with me. Our bodies know what they need! Next time you feel a craving, what if you could pause and ask why you're craving that food, then try to find a productive way of addressing it?

Thanks for joining me for this issue of Eat Colorfully, Live Colorfully! I'd love to hear from you, so please feel free to reply with questions, thoughts, or requests. If you missed a previous issue, you can view all my newsletters here. Have a great week!