Top Ten Tips for adding Alkaline foods to your diet

In PART 1 HERE, I discussed the reason we should care about acidity and alkalinity.

Research shows that diets consisting of highly alkaline foods — fresh vegetables, fruits and unprocessed plant-based sources of protein, for example — result in a more alkaline urine pH level, which helps protect healthy cells and balance essential mineral levels.

A scientific review published in the “Journal of Environmental and Public Health” in 2012 suggests that a diet based heavily on alkaline foods can benefit your health.

Here are my top ten tips for  adding more alkaline foods to your diet.

  1. Cooked or raw, dark green leafy vegetables are among the most alkaline of all vegetables.
  2. Alkaline forming fruits are lemons, oranges, cherries, dates, figs, nectarines, pears, watermelon, apples, bananas, and avocados.
  3. Jicama, kale, sweet potatoes, cabbage, cauliflower, celery, bell peppers, beets, eggplant, cucumber, lettuces, mushrooms, squashes (including pumpkin), greens, and most herbs and spices.
  4. Instead of heavy condiments and sauces, use alkaline options such as ginger and garlic in your cooking!
  5. Instead of frozen vegetables (more acidic), get to the grocery store or your local farmers market for fresh, organic options
  6. Try to eliminate anything out of a can or a box, including most of the options in the freezer aisle.
  7. Reduce wheat flour, white flour, beef, shell fish, cheese and dairy, processed foods.
  8. Replace spagehtti with spaghetti squash
  9. If you drink one can of soda it takes 32 8oz. glasses of water to neutralize it. Drink lots of water!
  10. Use cucumber and jicama to dip in your guacamole!

 

 

 

 

 

Do You Know Your Blood Sugar?

Do you know your blood sugar? Knowing how your body responds to a particular food, meal, activity, or even thought can be one of the most valuable skills you’ll ever learn. Measuring your blood glucose will give you this feedback, and it’s really easy to learn and do.

Most people think measuring blood sugar is only for diabetics. Let’s change that belief! Juts like you know your blood pressure or cholesterol, I recommend my clients track their blood sugar and I even have a chart for them to complete to track the levels.

All you need is an inexpensive glucose meter (approximately $10 – $20 at most US discount pharmacy chains). The replacement strips can be pricey, so before you decide which meter to buy, check out the price of the strips. Walmart sells a glucometer for $10 and strips for $17.

Directions for Measuring Blood Sugar (Estimated time, start to finish: Less than 2 minutes)

  1. Wash your hands. Invisible debris on your fingers can result in erroneous readings.
  2. Avoid the use of alcohol hand cleaners/sanitizers, especially if you’re checking regularly. It can dry your fingers and cause calluses.
  3. Rinse your fingers under warm water to increase blood flow to the area.
  4. Prepare your supplies.
  • Spring-loaded device with sterile lancet for sticking your finger
  • Glucometer
  • Test strips
  • Tissue paper or cotton ball for blotting blood
  1. Choose a location to get a blood sample. Rotate areas to prevent calluses.
  • Fingers near your nails
  • Between the first and second joints of any finger
  • Fleshy pads of your fingertips
  1. Collect blood sample    a.  Cock the spring-loaded device and prick any finger. Follow the specific instructions provided by the manufacturer.b. Gently squeeze your finger. Avoid using a pumping action. c. Touch the blood to the test strip.
  2.  Obtain the glucose reading. a. The Glucometer will blink or count down once the blood has been absorbed by the strip. b. Record the number from the Glucometer on your form.
  3.  Cleanup. a. Discard used lancet. b. Discard any blood-soaked tissues or cotton balls by flushing down the toilet to prevent contaminating any others with your blood.

 

Are You An Emotional Eater?

human brain with hands and fork in front of a cerealsi dish, 3d illustration

I personally feel that much of our eating is “emotional eating”.  What do I mean by this statement?  Emotional eating is another way to look at cravings.  When you are not responding to natural hunger, you have to be responding to something other than true hunger.

Eating is one of the pleasures in life.  Many of us, instead of eating to live, are living to eat. There is a lot of emotion involved in what we eat and how we eat.  You may find yourself planning your entire day around when and where you will eat.  If you are under a lot of stress, you may find yourself eating uncontrollably.  Obviously, this type of eating is unhealthy.

Many of us are trapped in this cycle of emotional eating. Food has become our only true friend or enjoyment. When anyone tries to take this friend away from you, they better be aware of the danger!  This is sometimes the hardest of eating habits to deal with.

Hopefully, you are finding more and more victory over any emotional eating in your life because you have gotten out of what I refer to as a carbohydrate addiction.  Writing down everything that you eat is very important in breaking this cycle. It is more important to honest than perfect.  Everyone is going to eat something that they know is not good for them or that they shouldn’t be eating. Carbohydrate addiction is one of the major driving forces behind this type of eating.