Category Archives for Diet

Alkaline Foods

 What Are They And How They Benefit The Human Body In the average American diet, many consume foods which are too acidic to effectively promote and maintain a healthy body. Some examples of these acidic sources we consume are refined sugars, dairy products, and meat, such as, beef and pork. There are different side effects that result from a high-acid diet, such as, a diminished immune system and lethargy. A sugar high can feel good every once in a while when eating rocky road ice cream, but remember that unless you attempt to alkalize your body, you run the risk of a crash as a result. Alkalizing the body is not difficult, but, in order to understand the benefits of doing so, one must first understand the definition of alkaline foods, how they work with the body, and which foods in particular will counteract the effects of their acidic counterparts.

What Is Alkaline?

Alkaline is defined as that which has a pH greater than 7. It is important to consume foods which will bring those levels up to an appropriate level because the body functions best at a pH level of about 7.4. This is especially crucial when consuming foods which are acidic, and, which, will bring those levels lower than they should be. Pure, distilled water sits at almost exactly 7 on the pH scale. Foods with a higher number are alkaline, while anything that is lower than 7 is considered acidic.

Benefits Of An Alkaline Diet

As a general rule, foods can be classified as either acid-forming or alkaline forming. The human body's pH is 7.35, or slightly alkaline. The body is always seeking a state of homeostasis (balance) and it works hard to maintain the healthy neutral alkaline zone. Now, keep in mind that foods in in of themselves can not change this zone in the body, but, the body does have to work extra hard to compensate for the intake of acid-forming foods that are ingested in excess. This happens because when your diet is highly acidic the body has to leech calcium from the bones, as calcium is an alkalizing mineral. Over time this can lead to bone mineral loss, which, can result in osteoporosis. Additionally, as a stressor it can lead to inflammation along with increased cortisol levels, and this can impact overall health in the long term. Conversely, those foods that are alkaline forming are typically plant based and highly nutrient dense, and also loaded with antioxidants.

​Alkaline-forming foods

Including a variety of alkaline-forming foods in your diet slows down the leech of calcium from the bones, and this results in improved bone health. These foods also support healthy cell regeneration and fights the effects of free-radicals on the body. Since it is the pH level of blood which concerns us, putting additional acidic foods into our diets actually works against the human system. When more strain is put on the body to fight sickness and disease, it is no wonder a highly acidic diet might make one feel lethargic and tired.

Healthy Vegtables

Vegtables

Benefits Of Alkaline Forming Foods For Athletes And Exercise There is more goods news and that is the major benefits that alkalizing foods have on athletes and for the human body during exercise in general. A diet high in acid forming foods results in reduction of muscle efficiency, so more energy expenditure is needed for each and every muscle contraction. Now, during a race or intense activity, this means a lot of extra work for the body. Since alkaline-forming foods greatly reduce inflammation, the muscles work at more functional levels, and they also require less force to move. This allows endurance athletes, such as, those who run marathons and participate in triathlons to push harder for longer. For those who do strength training, and bodybuilders, alkalizing foods will allow you to lift heavier weights with less negative stress on the body.

How To Eat An Alkaline Diet Increasing the alkaline intake does not have to be extraordinarily difficult, and one must not cut acidic foods entirely from his or her diet. It is recommended that your diet consist of around 80 % alkaline food sources while acidic foods make up the remaining 20 %. This contrasts the average diet in America, which often flips that ratio around. There are some changes in the diet which can be made quickly and easily in order to alter your pH level. Swap Coffee For Green Tea You might switch from coffee to green tea in order to bring your blood's pH level higher. Green tea is alkaline while coffee is acidic, so the substitution might make a drastic change especially if you consume coffee quite often. This is a change which any Zen master will definitely approve of, and green tea contains many antioxidants.

Alkalizing Vegetables Always eat your vegetables, the best choice in alkalizing varieties, are broccoli, celery, chard greens, collard greens, cucumber, cauliflower, and mushrooms, just to name a few. These foods are alkaline and will not only help reduce stress on the body in fighting acid, but are also highly nutrient dense and plain good for you!

Alkalizing Fruits

Fruits

Fruits

Some of the best fruits are also alkalizing ones, including, melons, lemons, oranges, peaches, pears, apples, bananas, berries, cantaloupe and grapes. Remember, you do not have to eliminate dairy products, rice, and all protein from animal sources in order to maintain a healthy pH level. It might benefit you to substitute your refined sugars with healthy fruits and vegetables more often than not. Doing that, along with drinking plenty of green tea, will increase pH levels and your chances of finding health-nirvana naturally and easily!

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Healthy Eating

Best Healthy Eating Practices For The Senior Population

All Natural Self Assistance For Discomfort-01As people age, their bodies require extra care and attention to ensure that health and vitality are maintained. The number of calories one needs begins to decline, making it important that every calorie consumed is filled with the necessary nutrients aging bodies require.

Many seniors notice that as they slow down, they need more rest and specific foods to feel energized. The diet one keeps as they age can make a big difference when it comes to longevity and energy, making it imperative that the right foods are included in one’s everyday lifestyle.

{Unfortunately, there are a lot of choices to consider, and seniors may not know where to begin when building their new healthy diet.|There are a lot of choices to consider, and seniors may not know where to begin when building their new healthy diet.}

Starting Out: Foods to Avoid

{Empty calories are dangerous as people age because they literally deny the body the {vitamins and nutrients|nutrients and vitamins} it needs to stay healthy.|Because they literally deny the body the {vitamins and nutrients|nutrients and vitamins} it needs to stay healthy, empty calories are dangerous as people age.} {Though these food may have been part of one’s diet in the past, they should be avoided as they get older.|These food may have been part of one’s diet in the past, they should be avoided as we get older.}

Deep Fried Food: As people age they may notice dietary changes that prevent them from eating certain foods. The digestive system begins to slow down, requiring easy to digest foods that won’t cause a lot of strain on the stomach.

Fried food contains lots of fat, carbohydrates, and cholesterol, making it a difficult food to digest. Those with higher metabolisms can get away with consuming this food every now and again, but elderly bodies should avoid it completely.

Processed Foods: Processed foods are those that have undergone procedures that strip them of their nutritional value in favor of additives such as artificial colors and flavors.

Due to the low nutritional value of these foods, they are known as being filled with empty calories that seniors really can not afford. Consuming these foods can also cause digestive problems over time.

Sweets: Loaded with sugar and filled with empty calories, sweets are not the best choices for seniors. These can be anything from {candies and sodas|sodas and candies} to pastries and ice cream. While these foods are okay in moderation, they should certainly not be a part of the everyday diet. Eating too much sugar can increase the risk of diabetes and heart disease in older adults.|� Sweets: Loaded with sugar and filled with empty calories, sweets are not the best choices for seniors. While these foods are okay in moderation, they should certainly not be a part of the everyday diet.}

Undercooked Meats: While this may seem like a food people at any age should avoid, it is especially dangerous for seniors to consume undercooked foods.

Due to their compromised immune systems and aging digestive systems, undercooked foods can cause serious damage that can lead to hospitalization or worse. Make sure that all meats, fish, and eggs are properly cooked before consumption.

The Best Foods For Seniors

Healthy Vegtables

Vegtables

Whole foods that have retained their natural nutritional values are the best for seniors. These foods are rich in necessary nutrients and vitamins that older adults need to stay health and feeling great.
Not only will these foods provide energy and nutrition to the aging body, but they can also promote longevity when paired with other healthy practices like proper exercise, getting enough sleep, and practicing self-care. Seniors should add the following to their everyday diet:

 Fruits: Fruits contain good sugars as well as vitamins and nutrients the body needs to carry out standard functions. Citrus fruits like grapefruit, oranges, and limes are high in Vitamin C, while dark fruits like {berries, pomegranates, and cherries|berries, cherries, and pomegranates|pomegranates, berries, and cherries|pomegranates, cherries, and berries|cherries, berries, and pomegranates|cherries, pomegranates, and berries} are high in antioxidants.

These fruits are excellent for slowing the aging process by eliminating toxins in the body. {Bananas, plums, and prunes|Bananas, prunes, and plums|Plums, bananas, and prunes|Plums, prunes, and bananas|Prunes, bananas, and plums|Prunes, plums, and bananas} are fruits high in potassium, which helps keep ones strong and cells functioning correctly.

Veggies: High in folic acid, which is an essential B vitamin known for combating anemia and poor nerve function, vegetables are a necessary staple for any diet.

Leafy green veggies like {kale, spinach, and arugula|kale, arugula, and spinach|spinach, kale, and arugula|spinach, arugula, and kale|arugula, kale, and spinach|arugula, spinach, and kale} are {a delicious and nutritious |a nutritious and delicious} way to add folate to one’s diet.

Dairy: While unpasteurized dairy products should be avoided, seniors need dairy items such as {milk, cheese, and yogurt|milk, yogurt, and cheese|cheese, milk, and yogurt|cheese, yogurt, and milk|yogurt, milk, and cheese|yogurt, cheese, and milk} to get their necessary amount of calcium.

This nutrient is most important for building and maintaining strong bones, but it also plays many other major roles in the body. Avoid brittle bones and the risk of fractures by adding calcium to the everyday diet.

Grains and Beans: These foods are high in fiber which is highly important for seniors. As the digestive system slows down, irregularity can become a problem for many seniors.

By consuming fiber rich foods like beans, whole grains, and some {fruits and veggies|veggies and fruits}, seniors can keep themselves regular and maintain a healthy colon.

Ensuring The Right Diet Encourages Longevity
{Just as children require certain nutrition and care options, the elderly do as well.|Just as children require certain nutrition and care options, the elderly do.} Seniors are in a time of their lives where they are winding down physically and mentally. While this is natural, it doesn’t have to be final.
The right foods and lifestyle practices can actually slow the aging process into a gradual progression, offering seniors years of energy and vitality so they can do what they want with their time.

When the right nutrients and vitamins are regularly fed to the body, all the systems function well, vital organs maintain health and vitality, and the body can keep going strong for years to come.
 Sweets: Loaded with sugar and filled with empty calories, sweets are not the best choices for seniors. While these foods are okay in moderation, they should certainly not be a part of the everyday diet. Eating too much sugar can increase the risk of diabetes and heart disease in older adults.

Just as children require certain nutrition and care options, the elderly do. Seniors are in a time of their lives where they are winding down physically and mentally.

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Healthy Eating Diet

Best Healthy Eating Diet-Pay Close Attention To What You Eat

Foods

Foods

The best way to find the healthy eating diet that’s best for you is to pay careful attention to what you eat, and how it makes you feel. It might seem like a time consuming process, but you should write down everything you eat for at least a few days. Don’t eat differently than you normally do. If you usually have fast food pizza twice a week for supper, for instance, go ahead and do what you normally do. Then write it down, as well as how you felt that evening.

After a few days, you should have a log of everything you’ve eaten over the last few days (a week or more is ideal, though) as well as notes about how you felt after eating, and your general sense of wellness. Did you wake up feeling puffy? Were you cranky a couple of hours after dinner for no reason, or was your mood fine?

Now, choose a healthy eating diet that interests you. Whether it’s low-fat, vegetarian, or low-carb doesn’t matter right now. Just choose the one that appeals the most to you. If you’re trying to lose weight, obviously choose one designed for weight loss. But if you’re looking to simply follow a healthy eating plan, then just choose one that seems nutritionally sound to you and that you can follow without feeling deprived and miserable.

Continue to record what you eat and how you feel once you’re following your healthy eating diet. You might be surprised that the way of eating you thought would be good for you really isn’t. If you’ve been eating a very unhealthy diet, you can expect to feel a little different on the first few days of any healthy diet. You might feel a little deprived at first if you allowed yourself lots of indulgences before. Give it more than a few days so you can really see how you feel eating those kinds of foods.

If you choose a low-fat, high-carbohydrate plan, for instance, and after a week you realize that two hours after every meal you feel sleepy and irritable, it might be time to try a lower-carbohydrate way of eating. So you can change from a high-carbohydrate healthy eating diet to a lower-carbohydrate plan. Then keep track just as you have been doing and see how you feel on the new plan.

If you choose a healthy eating diet that’s pretty low in carbohydrates and stresses protein and fat and you find that you feel nauseous a lot or just out of sorts, then it’s clear that you don’t want to spend the rest of your life eating that way. Try a higher-carbohydrate plan and monitor how you feel. You’ll also want to keep track of your weight during this time and see how each different way of eating affects the scales. By keeping track this way, you can even pinpoint individual foods that might make you feel bad or cause cravings, so you can avoid them in your healthy eating diet.

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