The Acid/Alkaline scoop...

Lots of people ask me about acid/alkaline balance. The truth is, despite what some may say - almost all foods will either produce an acidic or an alkaline effect in the blood once they are digested and metabolized.

Since our blood is normally slightly alkaline, with a pH level of between 7.35 and 7.45, many nutritionists and health practitioners advocate eating a diet as close to the body’s ph level for optimum health. There are many charts and books that outline the pH of foods, and I have included a video below to help you better understand the concept visually.
An alkaline diet is thought to increase energy, decrease inflammation, and strengthen the immune system. A diet too high in acid may deplete the body of alkaline minerals such as potassium, magnesium and calcium. This imbalance is thought to make people prone to illness- or just feel poopy all around. Low immunity, low energy, arthritic pain and more...

As a very general rule...when digested - meat, poultry, fish, grains, dairy, and salt are acid producing, while most fruits and vegetables, sea vegetables and many other "healthy" foods are alkalizing (surprising?)

As our culture has moved from eating a diet high in fresh fruits and vegetables to a diet high in meat, dairy, grains, salt and sugar, the typical Western diet has become dramatically acidic- and along with that we have also witnessed sky rocketing illness rates, with more and more Americans on a lifetime of pharmaceutical cocktails.

If you are curious about your pH levels, you can purchase some pH home-testing strips like these that will help you see first hand if your diet is working for you. They are easy to use and what is really amazing, is you can witness first-hand how your diet directly effects the color of your strip.

Understanding the most you can about food and how it affects the human body is one of goals as a Health Coach. Here is a video that visually explains this concept briefly (and very creatively)...enjoy.

Move over Iceberg...

This week, I wanted to write about the importance of dark (amazing and nutritious) leafy greens! I am not so sure people get as excited about greens as I do, but hopefully after reading this post you will be inspired to find the green chef hiding inside of you.

Americans consume (on average) over 150 POUNDS of sugar, vs. 8 pounds of broccoli per year! About 30-40 pounds of this said sugar comes from known sources (the treats we eat, sugar in beverages etc..) but the remainder of that number comes from sugar hiding in your diet. Yes, hiding behind words such as corn sugar (formerly known as High Fructose Corn Syrup), dextrose, maltose, any dairy ingredient and so many more is translating to your body as....SUGAR.

In my personal wellness program, I try to stress the importance of becoming a Food Detective. This simple tool alone will help shift your thinking and improve your health. All it takes is to read the ingredients list of what you are eating (not the nutrition label listing calories, protein, fat etc..the actual list of stuff) and ask yourself some questions such as:

• Do I clearly understand all that is listed on this label?

• Does the label have anything on it that I can’t pronounce?

• How many times is sugar listed on the label (look for the many names of sugar!)

• Are there "artificial" AND/OR "natural" flavors?

• Are there more than ten listed ingredients, and if so, how many are food based?

• Is soy listed as an ingredient (ie: soybean oil, soy lecithin etc.-if so, is it organic?)

Two very important quick notes (which I have written about before) but would like to stress:

1) If lemon, orange or berries were used in a given product, the label will read "lemon, orange or berries" NOT "natural lemon flavors". Note to self: “Natural flavors” are far from natural.

2) Soy is one of three top genetically modified crops in our country. At the levels in which we consume it and the way we consume it (young, unfermented, inorganic, GMO soy beans..) it is extremely toxic. Asian traditions consumed fermented soy, in limited quantities (which is in fact, actually healthy). However, we are getting a dose of this unhealthy form of soy in almost every single packaged product on the market- take a look at your labels to find out for yourself.

Now, I have digressed...back to the point of this blog: dark, leafy GREEEEENS

Dark greens you say? As in spinach? YES! Spinach as well as other beauties like kale, chards, collards...

Eating greens is a way to combat all the CRAP we consume daily. Even adding in one serving of dark green, daily can make a huge impact on your health. Dark, leafy greens are super rich in vitamins E, C, A, K, not to mention chlorophyll, fiber and more.

Dark greens help to detoxify the blood and help your body reduce acidity (caused by too much acid forming foods like sugar, meat, dairy...). Greens help to create a glowing complexion and can also help to thin the blood naturally. If you are like me, and suffer from menstrual pain eating lots of greens a week prior to your period will help to thin your blood, reduce bloating and ease the pain of menstrual cramps. (Necessary disclosure: If you are on any medications, especially blood thinners, make sure to discuss Rx reduction with your doctor!)

For these reasons and so much more. Dark greens are truly amazing. The green color itself represents life, spring, renewal. In ancient traditions such as Ayurveda, the color green is a symbol of balance and represents the Fourth Chakra (the heart Chakra) which governs our ability to live our life full of love! I like to imagine my greens as an internal rain forest for my body, so purifying and cleansing!

Below are 3 easy ways you can start digging into dark greens:

1) Add in 2-5 large leaves of kale to a berry, banana smoothie.

2) In your daily salads, make sure to chop up at least 1 large dark green and mix it in with the traditional, nutrition-less iceberg or spring mix base. Try to add more dark greens each time, until you have a dreamy green base.

3) Sauté some washed, chopped dark greens with lots of garlic and onions for a savory side dish!

Aim to try at least ONE of these things over the next week and you will be on your way to becoming a green machine!

Check out this link to hear more about the benefits of dark, leafy greens as well as some of my other favorite Medicinal Foods!

Leave the Milk for the Cows

Looking to try a dairy alternative? I wanted to share my personal favorite with you:

COCONUT MILK!

Coconut milk is simply delicious. As a write this, I am enjoying a cup of organic coffee with organic coconut milk. I do not use sugar in my coffee, but the sweetness of the coconut milk adds a natural sweetness that is so YUM.

So why is coconut milk good for you?

Coconut milk is super rich in medium chained fatty acids. These are the type of fats that help your body produce energy, enhance your cell function and your overall metabolism. So, when you see the fat content on the jar of coconut milk, don't freak out!

These medium chained fatty acids (otherwise known as MCFA's) are not easily stored in the body, instead they actually help you to burn the stored fat we all try to get rid off before summer time :)

Coconut milk is good source of calcium, vitamin A, essential trace minerals, and folic acid (a B vitamin) which makes it a great choice for women of child bearing age** (see below)

Coconut milk also supports your immune system and is is cholesterol free. Preliminary research has also concluded that increased intake of folic acid may even reduce the risk of cancer and cardiovascular disease. Coconut milk is naturally gluten, soy and dairy free.

** Folic Acid is crucial to the healthy development of babies in early pregnancy because it helps to produce proteins needed for the synthesis of of DNA. Women in child bearing years should consume at least 0.4–0.5mg of folate daily


Here is a delicious and easy recipe for Coconut Carrot Soup for you to try:

Note: this soup is puréed in the blender at the end, so don't worry about chopping everything so much- it is a a huge time saver!

Prep and Cook Time: 30 minutes
Ingredients:

* 1 large onion, chopped
* 1 TBS + 3 cups vegetable broth
* 2 to 3 TBS fresh ginger, sliced
* 4 to 5 medium cloves garlic, chopped (I like using more garlic)
* 1 to 2 tsp curry powder
* 2 cups sliced carrots, quartered
* 1 cup sweet potato, cut into ½-inch cubes
* 5 oz canned organic coconut milk
* sea salt and pepper to taste

Directions:

1. Chop and prep your onion, garlic, ginger, sweet potato and carrots as stated above
2. Heat 1 TBS broth in a medium soup pot
3. Sauté onion in broth over medium heat for about 5 minutes, stirring often
4. Add garlic and ginger, continue to sauté for another minute
5. Add in your curry powder and mix it up
6. Add in the 3 CUPS broth, carrots, and sweet potato
7. Simmer on medium high heat until vegetables are tender (about 15 minutes)
8. Add in the coconut milk (yummmmm)
9. Using a blender, blend the soup in batches
(make sure blender is not more than half full to avoid burns from the hot liquid!)
10. Return each blended batch to the original pot and reheat until all soup is blended.


sea salt and pepper to taste

enjoy!