Information that we've gathered over the years, and are pleased to pass along . . .
Acid/Alkalaine Basics: Getting the Balance Right
Food and Attitude: Eating with Awareness
Good Fat, Bad Fat: The Skinny on Fats
Spirulina: Chlorophyll-rich Algae
Shopping List : Essential Items for the Pantry
Acid/Alkaline Basics
To support optimal health the body needs to be slightly alkaline.
Human blood pH should be slightly alkaline ( 7.35 - 7.45 ). Below or above this range means symptoms and disease. A pH of 7.0 is neutral. A pH below 7.0 is acidic. A pH above 7.0 is alkaline. However it has been proven that due to lifestyle habits that include; high fat, processed foods, sugar, refined carbohydrates, meats, eggs, most grains and legumes and mucus forming foods such as milk, most drugs(medication) and chemicals such as the ones used to clean our homes, high stress lifestyle and lack of exercise we create an acidic bodily environment and illness and infections are free to proliferate.
The general consensus is that to maintain health the diet should be 60% alkaline and 40% acidic and to restore health 80% alkaline and 20% acidic. Currently it is believed that the average Canadians diet is 20% alkaline and 80% acidic. There are many acid/alkaline charts available on the internet. Some differ slightly. Also remember that some foods are highly acidic while some are mildly acidic. For example: honey is mildly acidic while beef is extremely acidic. Lemons are extremely alkaline while almonds are mildly alkaline. Most vegetables and fruits are alkaline while you can be certain that meat, alcohol, sugar, caffeine, refined flour are highly acidic. Other elements that effect our acid/alkaline balance are food preparation, exercise, positive thinking and relaxation.
Food and Attitude
A bad relationship with food is more toxic then one of Auntie Rose’s cookie. If you desire a piece of chocolate, make it good quality chocolate and give yourself the permission to enjoy it. If you don’t, you may find yourself overeating other foods.
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Take the time to eat and enjoy your food. Creating a peaceful environment and choosing uplifting peaceful conversation supports the digestive system. Avoid reading the newspaper, or watching TV while eating.
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Take the time to relax after your meal “ not collapse due to overeating poor quality foods” but relax, breathe deeply, this helps to support digestion and improves our quality of sleep.
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Acknowledging that food is our fuel and that what we choose to eat will either support or tax or bodies and mind gives us the power to choose to make healthy choices as oppose to feeling deprived.
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Take the time to express gratitude for your meal. In a world where 24 thousand people die of hunger each day, having abundant food is incredible prosperity.
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Nurture the process. The shopping, the cooking and cleaning required to ensure that we provide our bodies with all six essential nutrients; water, minerals, vitamins, proteins, carbohydrates and fat---is a process that can be enjoyed if it is done mindfully and with benevolence.
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Proper digestion begins in the mouth. Take the time to chew your food to savor the textures and flavors. If you feel stressed during a meal concentrate on chewing and allow this to relax you. Put down your fork/spoon or chop sticks between bites. Chewing is an art and a science and in a fast past life it can take weeks, months or years to develop this, be patient stay committed and allow each meal to be an opportunity to nurture the art of chewing.
"When you step back and look at the data,
the optimum amount of meat you eat should be zero."
— Walter Willet, M.D.
GOOD FAT BAD FAT
Fat, an essential nutrient that is misunderstood. To reap the benefits of a healthy body, mind and to have emotional stability we need to understand the difference between “bad” fat and “good” fat.
We are all to familiar with the detrimental effects of over-consuming saturated and trans-fats. What we do not realize are the detrimental effects of low fat diets. A low fat diet has been associated with mal absorption, fatigue, constant hunger, brittle hair, weak nails, dry flaky skin and a slow metabolism.
Types of Fats Include:
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Saturated fats are solid at room temperature. They are very stable and when eaten in moderation they support a healthy body. Good sources include, coconut oil and butter.
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Polyunsaturated fats are liquid at room temperature and when refrigerated, they include, sesame, sunflower and flax oil. There are two forms; cis (which refers to the natural form - highly sensitive to light, air and heat) and trans- ( the unnatural form, man-made and already destroyed; they do not go rancid, ' because they are already bad and depleted" which is why manufacturers love them.)
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Mono- unsaturated fats are liquid at room temperature and solid when refrigerated; they include olive, canola, and peanut oil. They are an excellent source of Omega 9 a heart healthy nutrient.
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Cholesterol: Is a fat like substance that plays an essential role in the health of the nervous system and adrenal glands. Contained in every cell of the body two thirds of the dry weight of the brain is cholesterol. It forms a protective coating around the myelin sheets of the nerves.
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Essential Fatty Acids; they are essential because the body cannot manufacture them. They support healthy cell membrane and proper development of eye and brain tissue as well as myelin production and cellular absorption. There are two families: Omega 3s and Omega 6. These two families are metabolized to produce hormone like substances that help to regulate numerous vital bodily functions such as blood pressure, immune response and blood clotting. Omega 3, among other things, keeps the blood thin and flowing as oppose to Omega 6, which when eaten in moderation prevent us from bleeding to death. However when eaten in excess, Omega 6, makes the blood stagnant. It is essential to find a balance between the two. Good sources of Omega 3 include; flax seed, pumpkin, hemp seed oils and dark green leafy vegetables. Omega 6 is derived from animal flesh and unprocessed sawflower, sesame and sunflower oils, green vegetables and raw nuts and seeds.
In a healthy body EFA’ s convert to prostaglandin's, a hormone like substance that supports most of our life sustaining systems. If the body is stressed, dehydrated, de-oxygenated and malnourished with excess saturated fats, trans-fats and sugar, it cannot make the transition, and our immune and circulatory systems weaken. Compared to all other nutrients fat is the best nutrient for helping us feel full and satisfied after eating. Unlike carbohydrates the satiety nutrient in fat is digested slowly and allows us to feel full longer. This happens because fat consumption releases the hormone cholecystokinin (cck) from the stomach to the brain, signaling a message of satiety. Without that message, we continue to feel hungry and dissatisfied after a meal.
Spirulina
A blue-green micro-alga rich in chlorophyll. Spirulina is nurturing, cleansing, easy to digest and excellent for absorption deficiencies. It helps re-establish balance for those who have health problems relating to over consumption of animal products and refined flours. The protein in spirulina is in the form of biliprotein which has been pre-digested by the alga. It is mostly in the context of beta carotene, chlorophyll and the fatty acid GLA.
It is used in the treatment of: anemia, gastritis, diabetes, hypoglycemia, poor skin and obesity. It is rich in phycocyanin a biliprotein which has been shown to inhibit cancer growth. It strengthens the immune system, nourishes the brain and heart.
I could go on but I will instead recommend the book Healing with Whole Foods by Paul Pritchford. The resource for this information page 190.
Healing with Whole Foods is a nutrition bible. Its big and use to be expensive ( worth it) I can't believe ow low the price is now. You have the resources for life and health. Its the type of book you leave out, read any chapter and feel inspired.
Shopping list
Keep the following items stocked in the kitchen for easy access to great recipes
Pasta & Oils
- buckwheat, spelt and kamut pasta
- flax seed or/and hemp oil for dressings safflower & sunflower oil for baking “dark bottles”. All above mentionned oils should be refrigerated. Olive, grapeseed and coconut oil for cooking.
Grains & Legumes
- Brown basmati rice, millet, buckweat, barley & quinoa. Red lentils mung beans & garbanzo beans (chick peas)
Nuts and Seeds Flour
- Whole raw almonds, walnuts, unsalted sunflower seeds black sesame seeds, spelt and multi-grain flour
Condiments Sweets
- Barley or brown rice miso, unsweetened apple butter, tahini, maple syrup, dates almond butter, umoboshi vinegar, apple cider vinegar, red star nutritional yeast
Fruits and Vegetables
- Variety and abundance is the key! Think colorful, seasonal and fresh. You want to have enough to be able to eat 5 to 7 portions of vegetables a day, and 2 to 3 fruits a day. Don’t forget your sprouts, and develop a taste for sea vegetables: they contain high amounts of needed minerals and vitamins! Remember we crave what we eat! My favorites sea vegetables are: hijiki, dulse, arame and nori sheets.
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