Following an alkaline diet adds many benefits to your health. It is ideal for bone health since it helps provide the balance required for a healthy pH and bone also is highly sensitive to changes in PH. A metabolically alkaline diet includes foods that have a buffering, alkalinizing effect on cell chemistry. This is often different from the food’s ash residue or physical chemistry which has led to some confusion among clinicians as well as people that are trying to live alkalinized.
Citrus fruits are a really good source of alkalizing foods even though they are actually acidic in their food state. This is due to the fact that the metabolism of citrate, malate, succinate, and fumarate generates more than twice as much bicarbonate buffer as there is acid in the food itself.
The typical western diet is as we all know high in dietary sugars as well as refined flours which are missing the naturally occurring potassium and magnesium. These two foods have a huge impact on our health and are also by far the single biggest triggers of repair-deficit inflammation. By following a low-fiber diet that is high in sugar and that is also high in pro-inflammatory omega-6 edible oils (soybean, safflower, canola and corn oil) and lacking in anti-inflammatory omega-3s (fish oil, borage, flax seeds and purslane) we get net acid excesses that has a serious impact on immune defense and repair functions.
The diet and lifestyle that is promoted in The Alkaline Way lowers excess cellular acid and boosts energy production while it at the same time promotes detoxification as well as intestinal repair. It is in other words a powerhouse in terms of feeling your best and reducing inflammation. Read on below for our top tips for living the alkaline way:
Make sure you stay hydrated by consuming two or more quarts of pure, mineralized water a day. You can add your daily mineral ascorbates to a quart or so of water in the morning and consume it throughout the day. Alkaline, mineral-rich (i.e. “hard”) water is to be prefered. By adding fresh lemon, lime, or other citrus juices to water and herbal tea you can make it even more alkalinized. Warm, hot or room temperature beverages are to be preferred over cold ones since iced beverages impair and slow down digestion. Water is always to be preferred and steer clear of juices and sodas.
What breakfast type are you? Depending on what works best for you you can either consume a larger breakfast that is rich in protein or have something smaller that contains more complex carbohydrates. A good start to your day can include consuming fruit and fruit smoothies, eggs and other protein rich foods, granola or steel cut oatmeal.
Lunch ideas. If you prefer to consume a larger breakfast in the morning a soup or salad might work best for you. Others prefer lunch to be the largest course of the day. Make sure to unplug from work when you are enjoying your meal so that your brain can focus on the food instead of your work.
Enjoy dinner. It is perfectly healthy to eat lighter in the evening. If you are watching your weight, it can help to consume a glass of room temperature or warm water before digging into your meal. To promote a healthy digestion you can add digestive bitters such as Campari or Unterberg. Great alkaline-rich foods to include are: sweet potatoes, yams, lentils, beans, chickpeas and root vegetables such as parsnips, rutabaga, turnips and kohlrabi. Feel free to include seasonings, herbs and spices since they are both nutrient rich and flavorful. Make sure to avoid anything that you are sensitive to or reactive by LRA by ELISA/ACT tests.
Have an evening routine. To avoid night time trips to the bathroom you should keep drinking to a minimum within a few hours of bedtime. If you feel like eating something you can have a small amount of nuts, sprouts, dried fruits or raw vegetables.
Snack wisely. Choose healthy snacks and don’t overdo the portions. Nuts (almonds, walnuts, flaxseeds, pumpkin seeds, and cashews), dried fruit (raisins, currants, or dates), sprouts, and seeds provide a variety of healthier choices. Find the ones that you prefer and choose the highest quality, least processed (organic certified or biodynamic) ones available.
Healthy Omegas. Include omega 3 and 9 oils: we recommend whole fish from deep, cold water or wild, line-caught fish. Omega 3 fatty acids (EPA and DHA) supplements are often helpful along with CLA and omega 9 fatty acids. We only use fish oils distilled under nitrogen to protect the easily damaged fats and remove toxic minerals and solvents from the oils. To compensate for toxic minerals you can increase your ascorbate intake.
Stick to a well rounded diet that includes balanced carbs, fats, protein, minerals and fibers. Whole organic or biodynamically grown foods provide a better balance of healthy carbs, fats, protein, nutrients and fiber. Green, cloudy extra virgin olive oil, organic coconut, ghee (clarified butter), almond, grape seed and organic peanut oil are recommended dietary and cooking oils. Choose lots of colorful, fully ripened, nutrient-rich and uncontaminated vegetables, fruits, seeds, sprouts, nuts, lentils, pulses and beans. Stay clear of anything that contains added sugar. If you need to add a little sweetness you can consume a small amount of organic evaporated cane juice, whole blue agave, rice bran, maple syrup, gur (jaggery), and maple flakes in moderation.
Include movement in your daily routine. It will increase your metabolism and help you burn calories more effectively. Incorporate stretching sessions both in the morning and evening make sure that you exercise during the day since it is critical to maintaining skeletal, intestinal and cardiac muscle strength and coordination. Keep a positive mindset by practicing meditation and mindfulness to focus the mind. Make sure you connect with the people that you love and increase activities that you find joy in.
Personal care. Replace your toothpaste with baking soda and buffered ascorbates as a dentifrice. Use washing soda for laundry along with natural fragrance oils like lavender. Only use organically certified personal care and cosmetic products to avoid hormone disruptors. Always choose products with plant based ingredients rather than artificials.
By following the steps above you will be on your way to both a healthier lifestyle as well as stronger bones. Good luck on your alkaline journey!
References
Budde RA, Crenshaw TD. Chronic metabolic acid load induced by changes in dietary electrolyte balance increased chloride retention but did not compromise bone in growing swine J. Anim. Sci. 2003; 81:197-208
Gonick HC, et al. Reexamination of the acid-ash content of several diets. Am J Clin Nutr. 1968;21(9):898–903 Am J Clin Nutr. 1968; (21): 898-903
Brown SE, Trivieri L. The Acid Alkaline Food Guide: A Quick Reference to Foods & Their Effect on pH Levels. Garden City Park, New York. Square One Publishers, 2006.
Tzanavari T, et al., .TNF-alpha and obesity. Curr Dir Autoimmun. 2010; 11:145-156.
Jaffe R. Joy in Living: The Alkaline Way. Health Studies Collegium Press, Ashburn, VA, 1989-2016. https://www.betterlabtestsnow.com/product/joy-in-living-the-alkaline-way/