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Laura Wilson www.AlkalineDietHealthTips.com

Alkaline Diet

Vitality Guide to Optimum Health Through Whole Food Nutrition & pH Balance

http://www.alkalinediethealthtips.com/�

Medical Disclaimer The information contained in this book is for informational and educational purposes only. It is intended to provide general advice relating to achieving a healthy diet and weight management. It is not an attempt by the writers or publisher to diagnose, cure, treat or prevent disease, nor should it be construed to be such. Visitors and readers are encouraged to consult with a licensed health care professional concerning the information presented, which has been received from sources deemed reliable, but no guarantees, expressed or implied, can be made regarding the accuracy of the information or any results that may arise. All matters regarding physical health should be referred to a qualified health-care professional and a health-care professional should be consulted before beginning any fitness or nutrition program. Alkaline Diet Health Tips and its staff are not a medical organization, qualified medical practitioners or dieticians and do not claim any responsibility for the information presented within this site and related products and information, nor any medical conditions that a reader may have.

All readers assume full responsibility for their own health, well-being, and nutrition and they are highly encouraged to do their own reading and research in this area. Legal Notice The author and publisher of this Ebook and the accompanying materials have used their best efforts in preparing this Ebook. The author and publisher make no representation or warranties with respect to the accuracy, applicability, fitness, or completeness of the contents of this Ebook. The information contained in this Ebook is strictly for educational purposes. Therefore, if you wish to apply ideas contained in this Ebook, you are taking full responsibility for your actions. The author and publisher disclaim any warranties (express or implied), merchantability, or fitness for any particular purpose. The author and publisher shall in no event be held liable to any party for any direct, indirect, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of this material, which is provided “as is”, and without warranties. © 2010 Alkaline Diet Health Tips All rights reserved

Contents Forward .................................................................................... 9

Chapter 1 Introduction ................................................... 11

Body Chemistry: Acidic vs. Alkaline ....................... 13

Alkaline Diets & Aging ................................................... 15

Alkaline Buffers ................................................................ 16

Switching Vicious Cycle for Vitality Cycle .......... 17

Going Alkaline .................................................................... 18

Friendly Bacteria & Good Digestion ....................... 20

Chapter 2 Positive Change .......................................... 22

The Ten Pillars of Alkaline Vitality .......................... 23

The Ten Pillars of Alkaline Vitality .......................... 23

Set Your Goals: Direct Your Heart & Mind ............ 24

Writing Exercise #1: Clarify Your Goal .................. 25

Writing Exercise #2: Set Your Intention .............. 26

Assessing Your Starting Point ....................................27

Practice Five Daily Thoughts ...................................... 29

Moving Forward ................................................................. 31

Testing Your Alkalinity – pH ........................................ 32

The Importance of Water ............................................. 33

Water Purifiers .................................................................. 33

Making Your Water Alkaline ....................................... 34

The #1 Key Supplement: Green Drinks .................. 34

Establishing a Healthy Morning Routine ............. 35

The Importance of Breathing .................................... 36

A Few Simple Breathing Exercises: ......................... 37

Dry Skin Brushing Benefits ......................................... 39

Skin Brushing Technique ............................................ 40

Essential Exercise ............................................................ 40

Track Your Energy Levels and Use it to Your Advantage ............................................................................. 41

Calendar Your Exercise Time ..................................... 42

The Benefits of Rebounding ....................................... 43

Jogging Safely .................................................................... 44

Yoga for Strength Building and Stress Relief ... 44

Stretching ............................................................................ 46

Vital Play ............................................................................... 48

Additional Healthy Practices ..................................... 49

Chapter 3 What to eat .................................................... 51

Increase Vegetable Intake ......................................... 52

Alkaline Foods ................................................................... 52

Live Foods ............................................................................. 53

Sprouting .............................................................................. 54

Soaking .................................................................................. 55

Dehydrating ........................................................................ 56

Juicing .................................................................................... 57

Oils ........................................................................................... 58

Whole Grains ...................................................................... 59

Nuts & Seeds ....................................................................... 59

Fresh Herbs ......................................................................... 60

Spices .................................................................................... 61

Food Combining ................................................................ 62

Probiotics ............................................................................. 63

Chlorophyll & Wheatgrass .......................................... 64

Supplements ...................................................................... 65

Pure Alkaline Water & Green Cocktails ............... 66

Herbal Tea ............................................................................ 67

Kitchen Tools ..................................................................... 68

Chapter 4 Foods to Avoid .............................................. 70

Acidic Foods ......................................................................... 71

The Tough Cleanse Days ...............................................72

Dealing with Cravings ....................................................72

Deviating From the Diet................................................. 73

Chapter 5 Detoxifying Your Home ........................... 75

Eliminating the Harmful Elements .......................... 76

Eco-friendly Cleaning Products ................................ 77

Eco-friendly Hair & Body Products ........................... 77

Cosmetics ............................................................................ 78

Organic Clothes, Towels and Bedding .................. 79

Air & Water Purification ................................................ 79

Bibliography ....................................................................... 81

Forward

I am so glad you made the decision to invest in my Alkaline Diet Vitality package. Well done and thank you. You are a rare individual who has committed to taking responsibility for your own health, wellbeing and happiness. Congratulations! You may like to begin with “The 11 Habits of Highly Effective Alkaline Dieters” quick start guide before this one, if you haven’t already. This book forms the main body of the Alkaline Diet Vitality Package and you should use this, the recipe book and the 10-week transformation as the main guides to follow throughout your journey into a more alkaline lifestyle. I have spent a considerable amount of time creating the ‘10 Pillars’ – distilling down the huge volumes of information out there into easy-to-read and implement 10 action steps. I hope you find them as useful as many of my other readers, who’ve had great success following them. Remember to log in to your members area for updates and to leave your comments and feedback and connect with other ADV members: http://alkaline-diet-health-tips.com/members. I’d love to hear how you’re getting on! Wishing you the best of health and success Laura Wilson, Owner of Alkaline Diet Health Tips and creator of Alkaline Diet Vitality

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Chapter 1 Introduction

Dr. Robert Young, a microbiologist and nutritionist, created the alkaline diet program after he linked an acidic diet to serious health problems like heart disease, cancer, and diabetes. He attributes many additional health issues to acidosis as well, including problems with chronic fatigue, depression, bladder infections, psoriasis, and eczema. Through years of careful study, he noticed that the foods we eat affect our bodies differently: for instance, sugary food, processed food, caffeine and “junk food” can result in higher levels of acidity in the bloodstream, while leafy greens and other vegetables cleanse the acid from the system and make the bloodstream more alkaline. A body that is overburdened with acid suffers from a variety of problems, including fatigue, depression, obesity, irritable bowel syndrome, yeast infections and unstable blood sugar levels. The alkaline diet plan aims to bring balance back into the body at the pH level: as the body eliminates excess acidity in the bloodstream and becomes more alkaline, many health complaints can be remedied. Dr. Young and his wife, Shelley Redford Young presented their findings in the book, The pH Miracle. Since then, many people have successfully adopted the diet, continued the research and presented further news about the health benefits of eating for alkaline balance. This book will introduce you to Dr. Young’s principles for eating alkaline, step you through a ten-week diet plan, offer a variety of alkaline recipes and give suggestions for small

but beneficial habits that can improve your energy levels, balance, and overall sense of well-being. Anytime we choose to change our habits or lifestyles, it can be an enormous challenge—but with sensible principles about eating healthy and filling the body with nutrients instead of junk, we have the ability to change our habits and feel significantly healthier.

Body Chemistry: Acidic vs. Alkaline

“Forget cholesterol counts. Forget calories and fat grams. Forget blood pressure, blood sugar, hormone levels, or any of the other markers of health you’re used to at the doctor’s office. It turns out that the single measurement most important to your health is the pH of your blood and tissues—how acidic or alkaline it is….Just as your body temperature is rigidly regulated, the blood must be kept in a very narrow pH range—mildly basic or alkaline. The body will go to great lengths to preserve that, including wreaking havoc on other issues or systems.” (Young 4)

Over a period of fourteen years, the Youngs experimented with pH diets and studied the effects it had on the blood. They found that people with debilitating health issues like

cancer, arthritis, diabetes, heart disease and obesity could alleviate their symptoms by alkalizing their blood. Bacteria, mold, fungus and yeast can thrive in a highly acidic environment, so bodies that are under acid stress suffer from an overgrowth of bad bacteria, yeast, fungus and mold. With a microscope, these molds, yeasts, and other microforms are visible in the blood stream. Dr. Young describes acidic blood that is suffering from an overgrowth in bacteria as looking like dirty water in a fishbowl, because as the harmful microforms flourish, they excrete byproducts that muddy our bloodstream. But, if a body is brought into balance with alkaline nutrients, the harmful microforms will stop producing and blood stream will become naturally clean. How does an acidic system lead to weight gain or problems with obesity? Well, the fat cells in our body are used to absorb acid to protect the body’s organs. Additionally, if our bodies are suffering from an overgrowth of yeast and fungus, these microforms deplete the iron, B-vitamins, minerals, protein, and nutrients in the food we are eating. Without these iron and nutrients, we feel tired. As a consequence, we eat more food to compensate and we don’t exercise as much as we should because we are too run down. The microform overgrowth and resulting nutrient depletion creates a vicious cycle. The problem is exacerbated if the liver is overwhelmed with toxins; it can’t metabolize all of the fat and sugar that comes

through the body. If you suffer from excessive tiredness, cloudy thinking and little stamina, it could be due to hurtful things like yeast, fungus, mycotoxins, or mold.

Alkaline Diets & Aging Dermatologist Dr. Jeannette Graf builds on the body of alkaline diet research findings and presents more data that shows how alkaline diets can reverse the signs of aging in her book, Stop Aging, Start Living. She describes how acidification in the body can lead to skin cancer, acne, eczema, dandruff, wrinkles, gauntness, and dull complexions because the enzymes which are supposed to protect cells, can’t effectively function in an acidic environment. Dr. Graf says that switching to an alkaline diet can bring immediate results and relief and she proposes that on top of eating alkaline foods, incorporating things like laughter and play into your daily life can positively impact your health. When the body experiences laughter and joy, glands release beneficial hormones and set off a series of positive chemical chain reactions throughout the entire system. She says, “Joyous, happy love-filled emotions tend to create alkaline-forming chemical reactions in the body” (34-35). The opposite holds true for negative emotions: stress, anger, and

worry can make the body more acidic by causing acidic chemical reactions in the system.

Alkaline Buffers When the body is under stress from high levels of acidity, it will draw on the minerals and calcium stored in the bones to neutralize the acid. This is one of the ways that bones weaken; as the calcium gets pulled out to combat the acid, the strength of the bones gets depleted. Scientists are beginning to find evidence that acidification is a surprisingly common factor in the onset of osteoporosis. The more acids introduced into the system, the harder the body has to work to create alkaline buffers, and the more minerals, nutrients and enzymes the body needs to take in to create protective alkaline buffers and replenish the reserves. If we don’t take in enough minerals and enzymes, we don’t replenish the ones getting used and our bodies suffer from the deficit. Problems with acidification also have a surprising connection to weight issues: in addition to drawing minerals from the bones to act as protective buffers against the acids, the body will use fat cells to surround acid and protect the vital organs. Consequently, your body may be accumulating layers of fat as a way to protect against the overwhelming amount of acid in your body.

We can combat acidification by carefully changing our diet to lessen acid levels. Alkaline vegetables like leafy greens, broccoli and Brussels sprouts are high in calcium, vitamins and minerals—all of which help to replenish the calcium and mineral supply while simultaneously working to bring the bloodstream back into a healthy pH range. Live foods like raw vegetables, sprouted grains, sprouted beans and sprouted seeds contain extremely high concentrations of vitamins, minerals, enzymes, proteins and fiber. As we transform our diet with live foods and whole grains, we also transform the body from one defensively running on deficit reserves of vitamins, minerals, and enzymes, to one that digests more efficiently and functions more smoothly.

Switching Vicious Cycle for Vitality Cycle Acidity creates a vicious cycle: when we eat acidic food it makes the body more acidic. When our bodies are struggling with more acid than it can neutralize, we don’t feel well. When we’re depressed, fatigued, grumpy, achy, or battling any number of ailments, we are less likely to exercise and more likely to eat comfort foods that are full of processed

wheat flour, sugar, and caffeine, all of which exacerbates the acidity and makes us feel worse. Luckily, we can end the vicious cycle. We can bring harmony, health, energy and happiness back by creating and maintaining a more balanced lifestyle. Stick to the alkaline rules and the brain fog will lift, the body will wake up, the skin will clear, and you’ll get the feeling of an ultimate “inner glow.” Healthy balance depends on pretty basic concepts: eat plenty of vegetables, drink adequate amounts of water, exercise more regularly and the body will mend itself.

Going Alkaline Switching to an alkaline diet can reduce or eliminate a lot of the negative symptoms and issues that acidification causes. People who have switched to the alkaline food plan have lost weight, gained energy, muscle strength, stamina and overall sense of rejuvenation. To become more balanced, you first have to detoxify and get rid of the acid build-up, and then maintain the alkaline state through balanced eating.

Step 1: Cleanse Step 2: Maintain Step 3: Cleanse again whenever needed The cleansing process consists of maintaining a diet of only green drinks, fresh vegetable juice, and raw vegetables salads for a few days. Luckily, detoxifying shouldn’t take too long: it depends on how quickly your system clears – I’d suggest cleansing for two to ten days. After cleansing, you move into the maintenance routine, which incorporates whole grains, tofu, nuts and other alkaline foods. Listen to your body: if you feel out of balance, or if you overindulge while you are in the maintenance phase, you can always cleanse again for two or more days to get back on track. The main thing to keep in mind is to be sensible when you eat: the more leafy greens and other vegetables you can eat, the better you’ll feel. If you eat grains, eat them in very modest portions and go for whole grains like spelt, quinoa, kamut, whole wheat and wild rice. The ideal goal is to aim for 80 percent alkaline vegetables in your diet, and 20 percent other nutrients, like grains, fruit or meat.

As much as possible, eliminate sweets, processed foods, processed flour and caffeine. Once you get started, you’ll find that it is not complicated and easy to maintain. Exercising is another key element of the alkaline lifestyle. Establishing a regular exercise routine is a very important part of the detoxification process. Regular deep breathing exercises are also extremely beneficial. These practices help the lymphatic system detoxify the body of impurities, push acid out of the body and boost the immune system. As we go on, we’ll learn about how to practice breathing techniques that maximize the effects of the alkaline diet.

Friendly Bacteria & Good Digestion The flipside of harmful bacteria and other microforms are friendly bacteria, otherwise known as probiotics. A balanced digestive system is populated with a variety of friendly bacteria that aid in the digestion process. If harmful bacteria overtake the good bacterial colonies, our digestion suffers. Without sufficient amounts of probiotics, we might suffer constipation, diarrhea, yeast infections, gas and irritable bowel syndrome. We can eat certain foods and supplements with probiotics to regain balance along the digestive tract. Friendly bacteria

are truly our friends—if you don’t currently use probiotic supplements, give them a try—you might be surprised at how much they can help you. Probiotics can be found in yogurt or taken as a supplement. Your local health store should also carry potent liquid probiotics that you can take by the spoonful or add to smoothies or juice. One important thing to note is that there are a variety of strains of probiotics—like lactobacillus, bifidobacterium, Lactococcus, L. bulgaricus and S. thermophilis, and the different strains help different parts of the digestive system, therefore, it is especially helpful to ingest a variety of probiotics. As we incorporate probiotics into our diet, it is important to note that prebiotics go hand in hand with probiotics. Prebiotics are fibrous vegetable foods that help the probiotic communities thrive, so eating prebiotics is an important step in regaining balance in the intestinal tract. Prebiotic foods include: sun chokes (also called Jerusalem artichokes), garlic, asparagus, onions, leeks, soybeans, beets and flax seeds.

Chapter 2 Positive Change

The Ten Pillars of Alkaline Vitality The transition to alkaline balance is divided up into ten steps over ten weeks; this will allow you to gradually progress towards a healthier lifestyle without feeling overwhelmed with making a lifestyle overhaul all at once. The ten-week Turnaround Success Journal will guide you through each of the ten pillars so that you can incorporate each change on a week-by-week basis and easily complete the transition through a series of simple, straightforward actionable steps.

The Ten Pillars of Alkaline Vitality 1. Set your goals: direct your heart & mind 2. Drink pure, alkaline water 3. Establish a good morning routine 4. Eat plenty of living foods 5. Eliminate acidic foods and habits 6. Create an exercise routine 7. Integrate chlorophyll greens & wheatgrass into your

diet 8. Incorporate other healthy practices like massage

and chiropractic adjustments

9. Detoxify your home 10. Reflect on your progress & make a plan for moving

forward

Set Your Goals: Direct Your Heart & Mind Making change can feel incredibly intimidating. We are creatures of habit and our habits can be fiercely powerful. But, we can choose better habits and alter our health and energy. The key to making lasting changes to your habits is to focus on your goals and direct your heart with a clear intention. Setting an intention is a little different than setting a goal; the two work together to help you maintain your focus as you exchange your habits for healthier ones. When we set an intention we decide how we want to act each day. If we direct the heart and mind, we can make progress as the steps we take each day can bring us closer to our ultimate goal. If you set an intention to “make healthier choices every day, ” then when you put on your jogging shoes and head out the door for an evening run, you are living your intention to make healthy choices. Likewise, when you crave a chocolate mocha with whip cream, but choose to have a cup of herbal

tea instead, you’ve stayed true to your intention and made a healthier choice. Even if our goals are far-off things with a thousand challenges, we can accomplish them if we stay true to our intentions. Our intentions direct our heart, guide our actions, and remind us of our ultimate goals. As you think about your goals, make goals that are manageable and actionable. Project managers take big projects, break them into manageable chunks, and then plan the most logical plan to proceed. Think like a project manager as you set your goal to make a plan you can accomplish.

Writing Exercise #1: Clarify Your Goal Take a moment and contemplate your ultimate goal (or goals). What do you want to accomplish by changing to an alkaline diet?

Now that you have identified your goal, you are ready to create your intention. The keys to setting a good intention are:

1. Think about how you must act in order to meet your goal. 2. Phrase this action in a way that will remind you of your goal in a deep and heartfelt way. 3. Make your intention short, clear and memorable.

Writing Exercise #2: Set Your Intention As you think about your ultimate goal, how do you need to live so that you can reach your goal? Be sure to make your intention clear and brief. ________________________________________________

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Write down your intention someplace that you can read it often. Your intention will be your inspiration as you go through the alkaline diet, and it will help you stay focused, confront frustration, and overcome challenges as your trade bad habits for healthier ones.

Assessing Your Starting Point Since we are beginning the journey on an alkaline diet, this is the perfect time to record your starting point. You’ll use this information to encourage yourself and maintain dedicated to your goals.

1. Take an up-close picture of yourself. The photograph will record your starting point, and an up-close shot will capture fine details like skin tone. At the end of ten weeks, you’ll take another picture and compare to see how much you’ve changed.

2. Take a few minutes to reflect on your health and symptoms. Write about how you feel right now and how you have been feeling historically. Be honest with yourself:

a. Are you regularly fatigued? b. Do you crave sweets, caffeine or junk food? c. Do you eat more processed foods than whole

foods? d. Do you suffer from depression? e. Do you want to exercise more but don’t have as

much stamina as you’d like? f. How is your digestion? g. Do you have problems with yeast infections,

frequent colds, dandruff or eczema?

h. Do you struggle with weight issues? i. Are you hungry all the time? j. Are you often irritable and short-tempered? k. Do you have allergies? l. Do you have other symptoms that you think

might be connected to your diet? Take a few minutes and record the symptoms or feelings that are inhibiting you from feeling whole and well. What feels out of balance and/or keeps you from living a vibrant, full-impact life? ________________________________________________

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Practice Five Daily Thoughts Vish Writer introduced the techniques for practicing five daily thoughts in his book, The Express Mind. His technique shows you how to clear the mind and identify the best ways to live positively and act wisely every day. Find a quiet spot every morning, and take a few minutes to breathe deeply, clear your mind, and tap into your higher wisdom. Listen to your guiding spirit and write down five pieces of wisdom about how to approach your day in the wisest, strongest and most honest way possible. To read more about practicing five daily thoughts, refer to “11 Habits for Highly Effective Alkaline Dieters” – another one of the guides in this Alkaline Diet Vitality course. Creating a Vision Board Vision boards can be powerful tools for inspiration and if you create one it can help you stay on track during the next few weeks. Collect photos, words and images that remind you of your goals.

Supplies you will need: 11x18 Picture frame Cork squares Scissors Photos Magazines Scrap-booking letters or other decorations Pins or thumbtacks Directions:

1. Remove the glass from the picture frame. 2. Cut the cork to fit into the picture frame and use the

metal tabs on the back of the picture frame to secure the cork in place.

3. Now that you have a framed corkboard, you are ready to begin envisioning your goals.

4. Find words, images, or symbols that inspire you to complete your goal. Include things that remind you of how good it will feel to succeed with your diet and lifestyle changes.

5. Cut and arrange the images and words on the board. Hang the vision board where it will remind you of all the joy and satisfaction you will ultimately feel when you accomplish your goal.

Moving Forward We’ve learned about the problems with acidic lifestyles and the overwhelming number of benefits from going alkaline. We’ve set our goals and created our intentions to help us affect great changes in our bodies and our lives. We’ve created a vision board to keep the image of our brilliant success in mind and focus on what our healthiest life looks like. And now we are going to learn the simple rules for regaining balance and restoring our health. The new alkaline eating rules aren’t complicated and the recipes are simple, quick, and healthful. We’ll start with how you can test your pH level so that you have a way to measure yourself as you go. Then we’ll look at water, supplements, what to eat and what to avoid. We’ll work on establishing a healthy new routine that includes exercise, stretching, breathing and relaxing. And then we’ll finish with some of more holistic changes you can make to cleanse and detoxify your home environment so that it adds to the positive impact you are making to your body. If you ever start to feel overwhelmed with the changes, think of them as micro-changes: everything we do, we do in small steps. We choose to drink a cup of herbal tea. We choose a salad over a sandwich at lunchtime. We choose to walk around the block after dinner. We choose to drink a glass of

water. Each choice is small and modest but wholly essential. Little changes build into big impacts and brilliant outcomes.

Testing Your Alkalinity – pH Test your acidity is easy with pH strips. You should be able to find pH strips at your local pharmacy. Although it is possible to test the pH level of your saliva, the urine gives a more accurate reading. To test your urine, hold the pH strip in the urine stream and then compare the color of the strip to the pH chart that comes with the strips. Doctors recommend a pH level of 7.4, or 7.365 to be precise. Regularly test your pH levels as you progress on the diet so that you can get comfortable reading your levels. Try testing your pH level after eating to see how different foods affect your pH balance. Think of the pH strips as a way to get regular feedback on how much you are improving. Over time, you’ll be become used to monitoring your acidity levels and bring the pH level back into balance when needed.

The Importance of Water T first and most important step of the alkaline diet, is drinking plenty of water. Studies show that most people do not drink enough water, and dehydration can have deleterious effects on the body. Water is vital to detoxifying the system and eliminating acidity from the bloodstream, and if you can drink alkaline water, your body will benefit even more. Aim to drink four liters of water every day, and space it out over the course of the day to maintain hydration. First, start with purified water. If you normally drink water from the tap, install a water purifier onto your faucet. These water purifiers are easy to find and fairly inexpensive. Since the purifiers aren’t 100% effective, you can also choose to take additional steps to purify, such as distilling the water, or using reverse osmosis. There are devices to purify the water that way can be installed in your kitchen, but you also start by simply buying bottled distilled water.

Water Purifiers Distilling the water involves a multi-step process that evaporates the water to draw out the impurities; reverse osmosis involves a process of filtering to draw out the impurities. These home devices range in price and quality, but generally cost a few hundred dollars. Ionizers are

another option for purifying your water, but they are more expensive. Do a little research and see which method fits your needs and budget, and do what you can to switch to pure drinking water.

Making Your Water Alkaline There are a few ways that you can make your water alkaline. One simple way is to add fresh squeezed lemon or lime juice to your water. Other options for alkalizing your water: pH drops, which are available at your health food store. You can also make your own using hydrogen peroxide (H2O2). If you choose hydrogen peroxide, you can find it at your grocery store or pharmacy. Dr. Young recommends using five drops of hydrogen peroxide for every twelve ounces of water. NB Be careful here. If in any doubt about this, use an alternative.

The #1 Key Supplement: Green Drinks All advocates of the alkaline diet say that the most important step to creating and maintaining an alkaline system is to begin the day with a concentrated greens powder supplement added to a glass of water or fresh vegetable juice. Then include additional green drinks during the day if

you are cleansing, or need an extra boost. Green supplements can be found at most health food stores. Look for a powder that includes different kinds of leafy greens and other vegetables like kale, chard, wheatgrass, barley grass, alfalfa grass, parsley, and sea vegetables. Adding two scoops of green powder to a glass of pure water will begin your day with a huge dose of nutrients, vitamins, and minerals as well as the equivalent of about ten servings of vegetables. Add a green cocktail to your morning routine and it will start you off with an alkaline kick. Dr. Graf suggests an “alkalinizing cocktail” in her book, Stop Aging, Start Living. She mixes three supplemental powders into a glass of pure water: one or two scoops greens, one or two scoops fiber and one tablespoon of spirulina.

Establishing a Healthy Morning Routine If we consciously establish a new morning routine, we can implement better diet choices and healthier habits. Your morning routine will change with the alkaline diet, because instead of eating something like a bagel as you rush out the door, you’ll begin the morning with nutritious, alkaline foods like salad, soup, smoothies and vegetable wraps.

We can fine-tune our morning ritual by including stretching, breathing, exercising and skin brushing techniques. All of the activities will complement the alkaline diet and make our days more balanced and our bodies more vibrant.

The Importance of Breathing Our breathing and exercise habits contribute to the function of the lymphatic system, and ultimately, the body’s ability to cleanse and alkalize all of its cells. Our lymphatic system is a network of capillaries and lymph nodes: the capillaries carry fluid out of the tissues and into the bloodstream, and they also distribute white blood cells throughout the body. The lymph system delivers white blood cells and nutrients and removes acid, cell waste, bacteria, and viruses from the entire body. Our breath is in fact intimately linked to the lymphatic system, because our lymphatic system relies on our breathing and movement to create the lymphatic circulation—the lymphatic vessels don’t pump on their own, they need to be stimulated. When we practice deep breathing and physical exercise, we are helping the lymphatic system circulate white blood cells and cleanse the system of waste and toxicity. For more information on the importance of

breathing, refer to the guide, “11 Habits of Highly Effective Alkaline Dieters.”

A Few Simple Breathing Exercises: As we’ve learned, breathing is key to cleansing the system the system of toxins, aiding lymphatic flow and carrying oxygen to all cells in the body. Taking time to practice deep breathing is important; many people breathe shallowly, especially when they are sitting or being inactive. Throughout the day, remind yourself to breathe deeply. Once or twice a day, practice a breathing exercise for five minutes. It’s good to practice deep breathing when you stretch, do yoga, or exercise, and it’s especially beneficial when you feel anxious, stressed out, or fatigued. Deep breathing can make you feel more alert and it can also create a sense of deep relaxation. While practicing the exercises below, consider what renowned yoga teacher Eric Schiffman says, “Think of your body as a musical instrument, a wind instrument. Your breath, accordingly, is the wind through the instrument.” We are using our breath to activate the subtle mechanisms of the body in the lymph system, bloodstream and cells.

Try these two yoga deep breathing techniques: 1. Ujjayi breathing. Close your mouth and inhale deeply

through your nose. Simultaneously, imagine you are yawning with your mouth closed: do you feel how the muscles in the back of the mouth activate and lift? Do you hear how your inhale sounds like the “sea” sounds you can hear when you put a conch shell to your ear? That oceanic sounding breath is called Ujjayi breathing. It is both calming and energizing. Continue this close-mouthed nostril breathing for a few minutes. See if you can keep up the ujjayi breathing while moving in some gentle stretches.

2. Alternate nostril breathing. Alternate nostril breathing can be odd on first introduction, but it is an incredibly powerful relaxation tool. If you are feeling stressed out alternate nostril breathing induces immediate relaxation. Take five alternate nostril breaths and you’ll feel a difference. Sit comfortably and use the thumb of your right hand to gently press your right nostril closed. Inhale very deeply through the left nostril, and then pause at the top of the inhalation for just a moment—as you pause shift your hand to release the thumb from your right nostril and use the little finger of your right hand to cover the left nostril. Exhale through the right nostril, pause, inhale through the right nostril, pause—switch and cover the right nostril then exhale through the left nostril, pause, inhale through the left,

pause and exhale through the right nostril. The movement takes a little bit to get used to, but becomes simpler as you breathe in rhythm.

Dry Skin Brushing Benefits Dry skin brushing is the next item to add to your healthy new routine. If you are new to the concept of dry skin brushing, you’ll like it: dry skin brushing feels like a massage. The practice of dry skin brushing can help detoxify the lymphatic system, exfoliate the skin, stimulate circulation and support the immune system. It even helps eliminate cellulite. The technique is simple and regular skin brushing is a good habit to include in your daily routine. Brush your skin just before you shower so that your skin is dry for the brushing and then cleansed afterwards as the shower will wash away the sloughed off skin cells. For more information on skin brushing, refer to the guide, “11 Habits of Highly Effective Alkaline Dieters.”

Skin Brushing Technique Use a natural bristle brush with soft bristles. Begin at the feet and brush up the length of the leg. (Always brush towards the heart: it eases pressure on the capillaries and is gentler on the body.) Use long brush strokes and a firm but not painful pressure. Continue brushing the entire body, including the fingers, hands, shoulders, back of the neck, back, buttocks and chest. As you brush, pause to put a little pressure on the lymph nodes under the arms, on the back of the neck, behind the ears and on the abdomen. On the stomach area, brush in a circular motion. If you brush regularly, after a few months you should notice an improvement in dry skin and even cellulite. Occasionally, wash your brush with soap and water and set it out to dry.

Essential Exercise Since hard exercise can be anaerobic and increase the lactic acid in the system (and thus increases the overall acidity), it may be more sensible to partake in moderate exercise that

remains in the aerobic training zone and therefore benefits the body without increasing acidity. How can you tell if your exercise stays aerobic? Listen to your body: if you are working hard enough that it is difficult to catch your breath or if you are feeling dizzy, out of sorts, or in pain, you have most likely moved into anaerobic exercise. Ease off and try to maintain exercise that feels relaxed, comfortable and energizing. If you haven’t had a normal exercise routine in a while, ease into it slowly. Try different kinds of exercise to see what works best for you. Walking, jogging, swimming, yoga, Pilates, dancing, bicycling and rebounding are all good choices. The key thing is to choose an exercise routine that you can stick with, so incorporate variety or try new things if you begin to get bored with one kind of activity.

Track Your Energy Levels and Use it to Your Advantage Besides choosing activities that you like, it’s important to make time for exercise in your day. Pay attention to when you have the most energy: is it first thing in the morning, at lunchtime, or in the evening? Schedule your exercise time to coincide with your natural energy peak. Some people like to

exercise very first thing in the morning before they get weighed down with meals or distracted by chores. Some people like to exercise after dinner, as a way to wind down from the day. Another note about energy: be patient. If you’ve been sick, fatigued, or have just gotten out of shape, give your body time to regain your strength and endurance. It will! If you go for a jog and it feels uncomfortable or difficult, trust that it will feel better after a couple more runs. The same goes for any type of exercise: yoga can feel awkward and challenging at first if you aren’t familiar with the poses and your muscles haven’t adapted to the new activity yet, but, with a little practice, everything becomes easier and more consequently, more enjoyable.

Calendar Your Exercise Time If you make exercise a priority, you’ll find the time to do it regularly. Add it to your calendar and make your activities “official.” If you need extra help establishing a routine, join an exercise class. If you are part of a class, you have a regular weekly meeting time, as well as a group of people to keep you motivated. Even better, find an exercise partner; then

you have a partner to help you set a routine and stay motivated.

The Benefits of Rebounding Rebounding exercise is done on a trampoline and it can be a very beneficial form of low-impact exercise. Rebounding provides aerobic exercise, increases lymphatic circulation and stimulates the immune system. If you have a small trampoline, you can do rebounding exercises indoors; it is especially good for wintertime when the weather is bad. I am a strong advocate of rebounding or ‘bouncing’ because it boosts lymphatic flow and strengthens the entire body, including the heart. Bouncing is similar to skipping but keeping feet planted on the ground – do for 5 minutes each morning whilst listening to your favourite music If your family has a large outdoor trampoline for the kids, join them!

Jogging Safely Running or jogging is beneficial for the body and the spirit. Just a few minutes of jogging can ease depression, awaken the brain, and boost the immune system. By jogging regularly, you can tone the body, increase endurance and lung capacity and strengthen your heart muscle. If you want to avoid anaerobic acid-producing exercise, pace yourself. Jog at a comfortable pace and listen to your body: you should feel light on your feet and be able to maintain a pace that feels comfortable. Check in with your breathing: is it heavy and labored or steady and even? If you are breathing too hard to talk comfortably, ease off a notch and bring it back to a pace that you can maintain while still speaking.

Yoga for Strength Building and Stress Relief Yoga builds strength and flexibility, reduces stress and anxiety and aids in detoxification. There are a wide variety of yoga styles, teachers and philosophies. Some yoga classes are designed to be straightforward exercise or stretching. Other yoga classes involve spiritual and meditative aspects.

Almost all yoga includes some aerobic exercise that can support lymphatic flow, heart health and weight loss. Plus, all yoga includes stretching and strengthening exercises to tone the body. If you are too busy to attend a class, buy a yoga DVD or magazine and try the exercises on your own at home. If you are feeling exhausted or sick, give restorative yoga a whirl. Restorative yoga involves slow movement and gentle stretching that soothes mental or physical fatigue, activates lymphatic flow and supports the immune system. Many yoga studios offer restorative yoga classes, but you can also find information about how to do restorative yoga poses by yourself at home. Yoga Journal’s online website yogajournal.com has comprehensive information about yoga poses for beginners and restorative poses. You will be able to find photos and directions for a variety of poses. Here are two restorative yoga poses:

1. Legs up the wall. Find a clear space in your house where you have about four feet of clear wall space close to the ground. Sit on the floor next to the wall and pivot so that you are facing the wall and walk your legs up the wall while keeping your buttocks on the ground. Lay with your back against the floor and your legs extended up the wall and slide your bottom as close to

the wall as possible without creating strain in your legs. Once you’ve found a comfortable position, let your arms relax at your sides, close your eyes, and breathe for five to ten minutes. This is a supported inversion, and inversions are very calming and good for the immune system.

2. Reclining twist. Lie on the floor and bend your left knee.

Hold your left knee with your right hand and guide the knee across the body to the floor on the right side. Continue to hold the left knee with your right hand and extend your left hand out to the side on the floor. Turn your left palm up and rotate your head to bring your gaze on the left hand. Rest here in the twist for five minutes, then switch and do the same twist on the opposite side with the right knee. Twists are good for massaging the internal organs and encouraging lymphatic flow and digestion.

Stretching Incorporating stretching into your daily routine—even small amounts of it—will ease body aches and pains, protect against exercise injuries, and aid the body in recuperation. Additionally, stretching promotes relaxation. At the end of the day, take a few minutes to slow down, stretch and listen to

what your body is saying. What hurts? Where are you holding your tension? What parts of your body feel good? As you stretch, practice a mental body scan. The body scan: 1. Start with your toes. Stand up tall, then reach over and

touch your toes. Breathe and listen inwardly. What parts of your body are complaining? What parts of your body are thanking you for the stretch? Still touching your toes, shift your body gently from side to side, allow your spine to lengthen and your head to relax towards the floor. Breathe.

2. Move to your fingertips. Stand up tall and reach your arms overhead, towards the sky. Breathe and listen inwardly. What parts of your body are complaining now? What parts of your body are singing? Still reaching overhead, allow your body to shift gently from side to side, and roll your shoulders open. Breathe and listen inwardly for more information about how your muscles, your digestion, and your energy are feeling.

3. Finish with your trunk. Sit cross-legged on the floor and

lengthen your spine towards the sky. Turn to one side as you breathe out, bring your fingers to the floor and look gently over your shoulder. Breathe and hold the twist, or turn a little deeper into the twist if it feels

natural. Release the twist and do the same movement on the other side. Twists are especially good for cleansing the internal organs as the squeezing of the twist helps the lymph fluid flow.

Vital Play Negative emotions affect the chemicals in our body and if we truly want to detoxify and keep the acidity down, we have to include activities that make us joyful. We need to play. When we take time to play, we can feel the effects for days afterwards. Identify what activities make you laugh and smile, then incorporate the activities into your weekly routine. There might not be time for extended play every day, but don’t neglect the things that make you happy: move them onto your priority list. Spend time outdoors, go for a walk, play a game of darts— whatever makes you relax. If you like an activity, carve out time to make it happen: you’ll feel better and function better too. For more information on incorporating play and fun into your day, refer to the guide, “11 Habits of Highly Effective Alkaline Dieters.”

Additional Healthy Practices Chiropractic adjustments. Chiropractic adjustments can bring significant relief for back pain, neck pain, sciatic issues and more. By bringing the body back into natural alignment, people see improved mobility, range of motion and posture. The adjustments improve spinal alignment and nerve function by correcting misalignment. Chiropractic adjustments can add to the overall sense of wellbeing you bring into your life with the alkaline diet. Acupuncture. Acupuncture is a form of Chinese medicine that uses needles to activate energy paths in the body and restore healing. Acupuncturists also use herbal remedies to facilitate healing. Acupuncture treatments and Chinese herbs work well in unison with the alkaline diet and lifestyle changes. Acupuncture can improve allergies, insomnia, depression, anxiety, digestive problems and much more. Massage. Massage is restorative and detoxifying. It can activate the lymphatic system, release muscle tension and clear sore muscles of lactic acid build-up. If you don’t have the time or budget for professional massage, do self-massage at home. After showering, use massage oil to massage your feet, arms, hands and neck. If you incorporate essential oils like peppermint, ylang-ylang or lavender into the massage, the aromatherapy can complement the

massage and induce a sense of calm. All too often we think of massage as pampering—something that is a luxury and not a part of daily life. Instead, think of massage as self-care or self-nurturing--take the time to treat your body well and it will be well. Hot baths & dry saunas. Hot baths and dry saunas are an important part of detoxification. As you focus on ridding your body of the acidity, take hot baths with mineral salts to draw out the toxins and make the bloodstream alkaline. If you have access to a dry sauna try to use it. The sweating induced by the dry heat draws out the built-up acids and toxins. Many experts say that wet saunas aren’t as beneficial because the moist wet air leads to breathing in mold, which can do more harm than good.

Chapter 3 What to eat

Increase Vegetable Intake As you begin to prepare your first alkaline meals, remember that you are aiming for 70-80% alkaline vegetables. As you look at your plate, make sure that vegetables make up the biggest portion. Whole grains, tofu, beans, nuts and seeds should make up only 20-30% of the meal. Additionally, aim for as many fresh vegetables as possible: the more live foods you consume, the more enzymes, nutrients and minerals you consume. At the beginning, if you are in your cleansing phase, the meals should be all vegetables and fresh vegetable juices.

Alkaline Foods Refer to the alkaline foods chart often as you grocery shop and prepare foods so that you can learn which foods are alkaline. Consume as many highly alkaline, moderately alkaline and mildly alkaline foods as you can throughout the day. Choose foods like cabbage, cucumbers, chard, broccoli, Brussels sprouts, sprouts, rocket, peppers and avocados.

As you are cleansing, avoid acidic foods altogether and stick to vegetable juices and green salads. After cleansing, you can slowly incorporate mildly acidic foods into the diet in extreme moderation. For instance, you might choose to have a small portion of wild salmon on your salad, or fresh blueberries on your buckwheat cereal. Remember to consume only small portions of mildly acidic foods—and only after you have regained a steady alkaline system and feel balanced and healthy.

Live Foods Raw foods are foods that haven’t been processed or heated over 116 degrees, so they maintain optimum concentrations of the natural enzymes, vitamins, minerals and nutrients. When we cook foods, the enzymes die and a large percentage of the nutrients are leached out of the food. Living foods have been soaked or sprouted to activate the dormant enzymes. Soaking almonds overnight is long enough to activate them. Soaking sprouts for 8-12 hours is generally enough to activate them and start the spouting process. Sprouting beans, nuts and seeds increases their nutritional value and maximizes the amount of enzymes, protein, chlorophyll and fiber that you consume.

Sprouting Sprouts are an extremely nutritious, live, alkaline food and rich in vitamins, minerals and enzymes. The sprouting process maximizes nutritional value by increasing protein and fiber content. Add sprouts to your salads, wraps and stir-fries for extra crunch and flavor and use sprouts to make sprouted breads and crackers. Sprouts are easy to grow at home and can be made out of a wide variety of seeds and beans. Try sprouting: Adzuki beans Green lentils Red lentils Chickpeas Mung beans Soybeans Alfalfa seeds Broccoli seeds Radish seeds

Clover seeds Onion seeds Mustard seeds Sunflower seeds Buckwheat Millet Amaranth Wheat berries Rye Berries

How to grow your own sprouts:

1. Rinse a small portion of sprouts and put them in a clean glass jar.

2. Cover seeds with water (plus an additional inch or two of water so that they will stay covered as they expand).

Use a piece of cheesecloth and a rubber band to cover jar. Soak overnight, or if soaking large beans or nuts, soak for 24 hours.

3. Drain and rinse sprouts, and drain again of any extra water. Set jar out of direct sunlight.

4. To keep sprouts from drying out, rinse and drain once in the morning and once in the evening.

5. Sprouts are usually finished growing in 3-5 days, but growing time varies depending on temperatures and seed sprout types. For micro greens, move to a windowsill when the sprout is a good size but needs to turn green, the sunlight will activate chlorophyll production.

6. When your sprouts are mature, store in the refrigerator and eat within a couple of days.

Different sprouts require different growing periods so if you are growing more than one kind of sprout at a time, be sure to grow them in separate jars and watch each jar individually to decipher when the sprouts are ready.

Soaking Soaking is a way to soften hard grains and nuts so that you can consume them raw or grind them more easily for making

breads and crackers. Soaking also activates dormant enzymes and increases the nutritional value. Almonds. Soaked almonds are a nice alternative to toasted almonds. Soak almonds overnight, rinse, recover with water and store for up to three days in the fridge. Toss soaked almonds into salads or stir-fries. The softened almonds can also be pureed in a blender as an ingredient in dips or dressings. Wild rice. Soak wild rice for 3-5 days, rinsing each day. Use soaked rice to make live salads or homemade breads and crackers. Sunflower seeds. Soak overnight and use softened seeds to blend into sunflower seed dip or sprouted breads and crackers.

Dehydrating Dehydrating is a healthful way to gently warm or crisp live food without sacrificing the enzymes and nutrients. Dehydrators are fairly inexpensive and can be used to make dried vegetables, fruits and nuts as well as dehydrated live foods like crackers, falafel and healthy cookies. For recipes,

look for raw food cookbooks like The Complete Book of Raw Food edited by Julie Rodwell.

Juicing Drinking fresh vegetable juices can be the easiest way to gain multiple servings of live, alkaline foods that are rich in vitamins, minerals, and enzymes. Fresh vegetable juices are cleansing and detoxifying for the whole system. Juicing is great because the nutrients in fresh vegetable juice are easy for the body to absorb as they are in a kind of ‘ready chewed’ form – which increases the surface area for our digestive enzymes to break down more easily and efficiently. Experiment with recipes by juicing cucumbers, parsley, sprouts, tomatoes, kale, chard, spinach, collard greens, turnip greens, carrots, celery, wheat grass, beets, garlic, fresh ginger, sweet potato, butternut squash and bell peppers.

Oils Healthy fats are very important to good health and optimum body functioning. Essential fatty acids (EFAs) are key components of a healthy daily diet. Polyunsaturated fats assist in acid elimination, hormone production, and cell production. Polyunsaturated oils include evening primrose oil, grape seed oil, hemp seed oil and flax seed oil. Monounsaturated fats are found in avocado oil and olive oil as well as raw nuts; they are important for cellular energy, healthy cardiovascular systems and blood pressure. Raw, virgin coconut oil is the healthiest oil to use because it remains stable when heated. Coconut oil is good for metabolism and weight loss, it is an anti-oxidant and contains anti-viral, anti-bacterial, and anti-fungal properties. Other healthy oils include: Udo’s oil, extra virgin olive oil, grape seed oil, sesame oil, and flax seed oil – but SHOULD NOT BE HEATED, or will turn into very unhealthy hydrogenated fat. For more information on coconut oil, olive oil, and flax seed oil, refer to the Alkaline Superfoods Report.

Whole Grains Whole grains are an important source of fiber. We require fiber each day to maintain healthy digestion and cardiovascular systems, stable blood pressure and weight. Whole grains can also reduce the risk for cancer and diabetes. When we eat whole grains, we absorb B vitamins, iron and other minerals like magnesium and selenium. Fiber helps us feel full and satisfied. Whole grains are always a better choice over processed grains; when grains are processed, many of the natural benefits are reduced or eliminated.

Nuts & Seeds Almonds are high in calcium, magnesium, vitamin E, folic acid, phosphorus and phytochemicals. These nuts fight cancer and cardiovascular disease and lower cholesterol. Coriander seeds help to regulate blood sugar levels and lower cholesterol. Pumpkin seeds contain magnesium, zinc, vitamin K, copper, iron, tryptophan, manganese, phosphorus and protein. Pumpkin seeds also have Omega-3 fatty acids, phytosterols

and carotenoids, which lower cholesterol, boost the immune system and help fight certain types of cancer. Sunflower seeds contain vitamin E, magnesium, and selenium. The vitamin E neutralizes free radicals and reduces cardiovascular disease. The phytosterols reduce cholesterol levels. Flax seeds are packed with Omega-3 fatty acids, vitamin B6, manganese, copper, phosphorus and fiber. Grind flax seeds in a coffee grinder or food processor for better absorption. For more information on flax seeds, refer to the Alkaline Superfoods Report. Chia seeds are rich in fiber, calcium, protein and Omega-3 fatty acids.

Fresh Herbs Basil has strong antibacterial properties and is full of flavonoids, riboflavin, niacin, vitamin A, vitamin C, vitamin K, vitamin B6, calcium, iron, magnesium, phosphorus, zinc and copper.

Parsley is packed with flavonoids, antioxidants, enzymes, iron, and folic acid; parsley is an ultra-healthy herb, perfect for juicing, salads, dips, and dressings.

Cilantro contains antibacterial properties and is rich in manganese, iron and magnesium. Mint is antibacterial and contains vitamin A, vitamin B2, potassium and vitamin C. Garlic is an excellent source of selenium, manganese, vitamin B6, vitamin E, vitamin C, calcium, and phosphorus. Garlic has antibacterial and antiviral properties and has been shown to benefit the cardiovascular system and lower blood pressure. For more information on garlic, refer to the Alkaline Superfoods Report. Dill is antibacterial, full of flavonoids, and protects against carcinogens and free radicals. Dill contains iron, magnesium, and manganese.

Spices Cinnamon is an antibacterial agent that can fight Candida yeast, E. coli bacteria and fungus. Dr. Steven G. Pratt, author of Superfoods Rx and Superfoods Healthstyle explains that cinnamon has positive effects on blood glucose levels, cholesterol levels, and type II diabetes.

Ginger fights cancer and heart disease and has anti-inflammatory properties.

Food Combining Because the body digests different kinds of foods in different ways, digestion can be made more efficient by methodically eating incompatible types of foods separately. If we eat proteins, fats, sugars, and carbohydrates all at once, it is taxing on the digestion system and we absorb fewer nutrients from the meal. If we combine food carefully and eat incompatible foods at different meals, we will have better digestion and better nutrient absorption. Dr. Young suggests a very straightforward method of food combining to optimize digestion. He encourages that people follow these simple rules:

1. Eat fruit by itself. Have fruit as a snack in the middle of the day, or at least half an hour before a meal, so that your body can digest the sugars separately from digesting other foods.

2. When you eat protein, like salmon, avoid eating it with complex carbohydrates like pasta or rice—instead eat with salad or steamed vegetables.

3. Eat meals that contain only two types of food at a time: for instance, vegetables with pasta, or protein with vegetables.

4. Drink water half an hour before or after eating protein, but avoid drinking water during a protein meal so that the digestive enzymes stay concentrated in the stomach.

5. Avoid ice water during meals because it hinders proper digestion.

Over time, as you stay on the alkaline diet and your body becomes healthier, then your digestion will be better and food combining will be less crucial.

Probiotics Probiotics are a health aide. Look for probiotics supplements in the refrigerated section of your health food store, as refrigerated cultures are more likely to be fresh and potent. Liquid probiotics can be taken by the spoonful or added to smoothies or juice. Aim to digest a supplement that contains a variety of strains of probiotics—like lactobacillus, bifidobacterium,

Lactococcus, L. bulgaricus and S. thermophilis because the different strains help different parts of the digestive system. Prebiotics help the probiotic communities thrive, so eating prebiotics is an important step in regaining balance in the intestinal tract. Eat plenty of prebiotic foods like cabbage, Jerusalem artichokes, garlic, asparagus, onions, leeks, soybeans, beets and flax seeds (NB freshly ground flax seeds are best for absorption). Chlorophyll & Wheatgrass Chlorophyll fights cancer-causing free radicals, detoxifies the body, and strengthens the blood. Chlorophyll is found in leafy greens like Swiss chard or spinach, and it can also be purchased as a concentrated powder. Wheatgrass is a natural energy booster that contains high concentrations of chlorophyll, beta-carotene, calcium, vitamin K, vitamin B-12, vitamin B-6, vitamin C, amino acids and enzymes. It also alleviates sugar cravings and steadies blood sugar levels. For more information on wheatgrass, refer to the Alkaline Superfoods Report.

Supplements pH drops can be purchased from the health food store or made out of generic hydrogen peroxide. Carefully measure 5 drops of hydrogen peroxide for every twelve ounces of water. B complex vitamins are essential to cell functioning, enzyme regulation, and hormone production. B vitamins can also fight cancer and combat depression. The vitamin B complex, includes all the essential B vitamins in one supplement. Kelp is seaweed that is a good source of minerals like vitamin A, calcium, iron and niacin. The iodine found in kelp regulates the thyroid, balances hormones, and works as an antibacterial. For more information on kelp, refer to the Alkaline Superfoods Report. Spirulina is blue-green algae that contain 22 amino acids, chlorophyll, omega-3 fatty acids, and high concentrations of protein. Chlorella is a high protein freshwater alga that contains chlorophyll, fiber, B complex vitamins, vitamin C, beta-carotene, iron, phosphorus, calcium, potassium and magnesium. It is an antibacterial, antiviral and detoxifying, and it assists friendly bacteria in the digestive tract.

Essential Fatty Acids are important nutritional supplements that aid digestion, improve brain function, boost immune function, and help with weight management. Udo’s Oil blend contains a balance of omega-3, omega-6 and omega-9 essential fatty acids from organic flax oil, sunflower seed oil and evening primrose oil. Udo’s Beyond Greens formula contains more than forty green vegetables, fiber, essential fatty acids, phytonutrients, antioxidants, and digestive enzymes.

Pure Alkaline Water & Green Cocktails Begin each day with a green drink. Use pure, alkaline water and choose a powdered mix that contains a variety of different kinds of leafy greens, kale, chard, wheatgrass, barley grass, alfalfa grass, parsley, and sea vegetables. Some green supplements even contain probiotics. Dr. Graf’s alkalinizing cocktail: 1-2 scoops greens 1-2 scoops fiber One tablespoon spirulina

Herbal Tea Eliminating coffee, soda and alcohol from your diet is going to feel challenging, but if you stock your kitchen with a selection of herbal teas, it will be easier. Different herbal teas have different benefits and side effects, so carefully choose what tea you drink to combat cravings, soothe your sweet tooth, or re-energize yourself if you hit the afternoon slump. If you feel like you want to eat, but you know you aren’t really hungry, make a cup of tea—it will eliminate the urge to snack on unhealthy things.

• Licorice tea combats cravings for sweets and reduces inflammation.

• Lemon tea cleanses the blood and energizes the brain. • Kava kava tea relieves stress. • St. John’s Wort tea relieves depression, muscle aches,

and PMS. • Nettle tea cleanses the blood. • Ginger tea eases digestion. • Slippery elm tea eases digestion. • Raspberry leaf tea purifies the blood.

Kitchen Tools As you begin cooking more whole foods and eating in an entirely new way, a couple kitchen tools will make the transition much easier. Some tools—like the Vitamix mixer are expensive, but if you are serious about changing your diet and health, it is a good investment. On the other hand, some of the kitchen tools below are inexpensive and incredibly useful. Pressure cooker. Pressure cookers are great for cooking dried beans, squash, pumpkin and foods that can require long cooking times. Cooking dried beans with a pressure cooker takes about 20-25 minutes, with no presoaking necessary. Squash cooks in approximately 10-15 minutes. Sprouter. Sprouting jars or trays make sprouting simple to manage. The Sprout Master brand sprouting kit contains divided trays that are stackable, so it is possible to grow many different kinds of sprouts at the same time, without taking up very much kitchen counter space. Immersion blender. Handheld blenders make pureeing soups, hummus, dips and salad dressing quick and easy. Dehydrator. Dehydrators are an essential tool for raw “cooking.” Dehydrators dry food at a low temperature so the

food stays live and maintains all the natural enzymes and vitamins. Dehydrators can be used to make live foods like crackers and falafel as well as dehydrated veggie chips, nuts and fruit. Grain mill. Grain mills make it possible to grind your own sprouted wheat or whole grain flours. If you want to make your own nutritious flours out of whole wheat, oat groats, rice, spelt, amaranth, teff, quinoa or other whole foods, a grain mill is a good investment. Juicer. Juicers make it possible to create fresh vegetable and fruit juices. Juicing maximizes the amount of alkaline vegetables you consume each day. I have an Omega juicer, it’s great. Blender/Smoothie Maker – great for making your green smoothies (see the Alkaline Green Smoothies Recipe Book). I have the Kenwood Smoothie 2Go Blender, which is excellent – very little to wash up and has 2 built in carry cups with screw top lids, for easy smoothies on the go. See the members area for links to resources, suppliers and products http://alkaline-diet-health-tips.com/members.


Chapter 4 Foods to Avoid

Acidic Foods The general Western diet is incredibly hard on the human body. Processed foods, refined sugars, caffeine, alcohol, cigarettes and too much meat can overwhelm the system with acidity. Consequently, our bodies must draw on the reserves we have stored in our bones to provide a “buffer” and protect the organs from acid damage. Each food choice we make gives us the opportunity to embrace foods that are rich in nutrients and enzymes and avoid acidic foods that are going to harm our systems. Acidic foods are easy to recognize:

• Cookies and other sweets full of refined sugar • Chips, crackers, and refined wheat products • Processed foods • Coffee, black tea, soda and caffeinated beverages • Meat, including beef, pork, chicken and most fish

Cut out what Dr. Will Clower, author of The Fat Fallacy, calls “faux foods.” So many of the foods in the grocery store are full of chemicals, dyes, toxins, partially hydrogenated oils, artificial sweeteners and high fructose corn syrups that are simply not good for the body. Eliminate the faux foods and choose fresh vegetables, fruits, and whole foods.

The Tough Cleanse Days Some days of the cleanse will be tougher than other days. If you are busy, facing hard food choices at social gatherings, or feeling stressed out, just take a moment to pause and recognize the challenge. Know that you don’t have to compromise your alkaline diet because of stress. Your choice to switch to an alkaline diet is, at heart, a choice to take better care of your body. Use the opportunity to choose an option that will help you take care of yourself and relieve the stress or frustration in a healthy way: try taking a walk, making a cup of tea, or having a mineral water. If humor is called for, turn the challenge into a joke or a moment of laughter.

Dealing with Cravings When cravings hit, they can be powerful disruptors in your motivation and peace of mind. You’ll notice your cravings will lessen over time as you follow the alkaline diet, but early on you may face cravings for your favorite old treats. Herbal tea like licorice or sassafras will help fight cravings for sweets.

Stevia powder/liquid can add a touch of sweetness when you need it, and it is not acidic like artificial sweeteners or sugar. I personally do not like the taste of stevia but many people find it perfectly acceptable. Avocados and almond butter will both alleviate cravings for salty junk food and meat. Snack on rice cakes with almond butter or avocado dip with crisp veggies like cucumber, carrots, zucchini and sugar snap peas. If you are having trouble going without meat, you may like to try some of the soy products on the market, like Morning Star farms veggie burgers, soysage patties and chick’n patties. They make nice additions to salads and wraps, and they aren’t as hard on your system as meat, although eating too much soy is not great for your body.

Deviating From the Diet There is no “cheating” on this diet: our bodies are in a constant state of flux, so if you have too many acidic foods don’t feel guilty. You can test your acidity with a pH strip, and note your pH level if you’d like. Then simply start making choices that restore balance: drink alkaline water and have a glass of greens or fresh squeezed vegetable juice. Choose salad for dinner and step by step, bring yourself back into balance.

Creating new habits requires dedicated self-training. When we train for anything—running a marathon, studying for an important exam, or going on a life-changing diet—we go through cycles of motivation, growth, plateaus and even frustration. Sometimes, we have to pause for a little while in order to find our motivation to begin again. Think of yourself as “in training” for a new, healthier life. If you deviate from the alkaline plan just bring yourself back into balance and keep going.

Chapter 5 Detoxifying Your Home

Eliminating the Harmful Elements When you are working so hard to cleanse and detoxify your body, it is a good time to cleanse and detoxify your home too. Toxicology reports have found our homes can be filled with toxins that harm our health. The air inside is often more polluted than the air outside, and the traditional products we use to clean are detrimental to the environment and our bodies. Some of the worst household toxins include: parabens, phosphates, phthalates, bleach, BPA plastics, molds, and pesticides. These toxins can overwhelm the body and cause allergies, chronic fatigue, cancer, irritable bowel syndrome and depression. How do the household toxins harm us? BPA plastics have been found to disrupt endocrine function, cause cancer, increase infertility and miscarriage rates and lead to insulin resistance. Phthalates can interfere with endocrine function, metabolism and hormonal balance. Phthalates are found in plastic bottles, packaging, shower curtains, liquid soap, detergents, and other common household items.

Paraben chemicals have been linked to different types of cancer, including breast cancer. Parabens are used in cosmetics, shampoos, toothpaste, and moisturizers. Phosphates, which are often found in our cleansers and detergents, seep into the water supply; the phosphates decrease oxygen in the water and increase algae blooms and aquatic plant growth and consequently decimates aquatic life.

Eco-friendly Cleaning Products Thankfully, detoxifying the house is fairly simple. The first place to start is switching to environmentally friendly household cleaning products. Eliminate bleach cleansers and choose natural alternatives like vinegar, baking soda and lemon juice, or purchase biodegradable, eco-friendly products.

Eco-friendly Hair & Body Products We absorb a surprising quantity of chemicals, like parabens, phthalates, BPA plastics and other toxins from the soap, body wash and detergent that we use. In fact, studies have shown that the toxins in our body are often highest just after taking a shower because of all the body products we use. Switch to organic body products. Wide selections of eco-

friendly cleaning products are available and they are safer to use and just as effective. Look for eco-friendly shampoos, conditioners, body wash, moisturizers, deodorant and toothpaste. One other damaging toxin that gets overlooked is perchloroethylene, a chemical used by dry cleaners that increases risk for cancer and infertility. Either switch to eco-friendly drycleaners, or stop dry-cleaning altogether. If you must go to the dry cleaners and can’t find an environmentally friendly one in your neighborhood, be sure to remove the plastic bag from the clothes as soon as you get home: the plastic can trap the chemicals in the clothes.

Cosmetics Make-up is another source of toxins: nail polish, lipstick, facial lotions, mascara and liquid cover-up can contain harmful chemicals and heavy metals like lead and Mercury. Mineral-based natural make-up is a healthier alternative.

Organic Clothes, Towels and Bedding “Traditional cotton crops use an estimated 2 billion pounds of synthetic fertilizers and 84 million pounds of pesticides each year. Using organic bath towels helps reduce some of that load.” –Petz Scholtus

Switch to organic cloth to make a significant impact on your environmental footprint and simultaneously reduce the toxins your body comes in contact with. Pillows made with organic fiber or buckwheat can reduce allergens and improve sleep problems.

Air & Water Purification The average house has a large amount of allergens like mold, dust, pet dander and chemicals circulating in the air. All of these contribute to seasonal allergies, mold allergies and poor sleep patterns. 1. To cleanse the air and remove molds, allergens and dust particles, invest in a high quality HEPA air purifier. An effective air purifier may cost a couple of hundred dollars, but they are a good investment, especially if you have allergy issues.

2. Check the drip pan under your refrigerator: molds that collect here can get picked up by the fan and dispersed into the air. 3. Another air polluter: our clothes dryers. Dryers release large quantities of carbon dioxide into air we breathe. Whenever possible, air-dry your laundry on a clothesline or on a portable drying rack. 4. Replace the filters in your air conditioner. If the filters are dirty, many toxins get blown back into the circulating air. 5. We’ve already discussed installing a water purifier in your kitchen, but just as important is your shower faucet. Install a water purifier on your shower faucet to remove the carcinogenic molds and other impurities that can be found in standard showerheads. It is also a good idea to clean your showerhead with vinegar.

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