O2 Blog

How to Alkalize your Body

Studies have shown that if this acidic overload happens over a longer period of time, it can lead to various health conditions, including kidney stones, muscle degradation, reduced bone density, and even arthritis, diabetes, and cancer. All of these can be traced back in some way to an acidic inner terrain.

Alkaline vs. Acidic

A 2014 study, published in the European journal Diabetologia, involved tracking more than 66,000 women over the course of 14 years. Compared to women who ate an alkaline diet, participants who consumed high-acid diets showed a significant increase in developing type 2 diabetes over the course of the study, according to the results. An acid-forming diet with low vegetable intake is also linked to an increased risk of metabolic syndrome.

This is very damaging and impairs the body’s ability to repair or detoxify and will cause a person to be more susceptible to disease and illness. The most common signs of acidosis are:

Fatigue or chronic fatigue
Feeling tired, low energy
Brittle nails and hair
Low bone density, osteoporosis
Heavy breathing
Gaining weight or being underweight
Digestive issues
Arthritis, diabetes
Headaches, acne
Bad immune system
Infections, allergies, candida
Heart problems, cancer

But it’s not just the food we eat that can cause an acidic environment. Our body creates acid by using muscles, breathing, and digesting certain foods. Other factors can be stress, toxins, a polluted environment, tobacco, lack of sleep, or medications.

If you want to know whether you’re more on the alkaline or acidic side, you can easily test that at home. Simply get some test stripes at your health food store or online which you can use for either your saliva or urine to show you the results.

Literally billions of cells in your tissues rely on an alkaline environment to function properly, prevent cellular damage and fend off pathogenic microbes. So what happens when you eat an alkaline diet?

Benefits of an alkaline diet

Deeper more restful sleep
Reduction of candida overgrowth
Increased mental acuity or alertness
Enhanced memory and cognition
Easier weight loss
Increased energy
Better bone health
Reduced muscle wasting
Proper cell functioning
Healthy tissues
Mitigation of chronic diseases
Improved cardiovascular health

This doesn’t mean that all we should eat are alkalizing foods. It’s very commonly advised to opt for a balance of 80% alkaline-forming food and 20% acidic-forming food. You can take a look below and choose from the lists – just remember to keep acid-forming foods to a minimum.

Alkalizing foods to eat abundantly

All Vegetables, especially when Green and Raw

All Fruits like Melon, Apple, Berries, Grapes, Lemon. Some are slightly acidic, like Blueberries, Cranberries, and Plums.

Leafy Greens like Spinach or Lettuce, Cruciferous Vegetables like Broccoli, Kale
Pumpkin, Potatoes, Sweet Potatoes, Beets
Mushrooms, Sprouts, Legumes

Nuts & Seeds like Coconut, Almonds, Chia, Sesame

Onions, Garlic, Leek and Herbs/Spices like Parsley, Ginger

Wheat and Barley Grass, Algae like Spirulina and Chlorella

Grains like Amaranth, Millet & Quinoa
Fresh Beans, Green Peas, Lima Beans, Soy

Acidic foods to cut out

Meat, fish, shellfish

Milk, eggs, butter, cheese

Coffee, soda, alcohol

Processed and refined food
Sugar, artificial sweeteners, refined grains
Tobacco, preservatives
MSG, canned food

How to start eating alkaline today

In order to make this approach to eating a balanced diet more actionable and easier for you, we’ve come up with some general guidelines that are helpful if you want to eat a more alkaline diet:

1. Drink a lot of water to flush your system and support natural detoxification. Extra points if you add lemon to it – remember that acid tasting food doesn’t automatically mean it’s also acid forming! After waking up, drink a huge glass of water. For more alkaline effects, add some apple cider vinegar to it.

2. Combine alkaline foods in a meal with foods that are acidic to create a good balance and focus on foods that are high in potassium like lemons or bananas.

3. Choose fresh, organic, GMO-free food whenever possible. Also, look out for minerals to help your body neutralize acid wastes (organic foods have a higher nutritional content).

4. Stay as close to the natural state of a food as possible, meaning eat it raw or steamed as opposed to frying it.

5. Make salads a staple in your meal plan. Leafy greens are the most alkaline foods and also rich in vital micronutrients. Use spinach or kale for best results, the darker the better.

6. Foods like whole grains or some legumes are not alkaline forming, but also offer nutritional benefits and are a part of a healthy diet – so you should eat them along with your alkaline foods. These are grains like oats, millet, spelt, or buckwheat as well as beans and lentils.

7. Replace animal foods with vegetable sources of protein, such as tofu, beans, or broccoli. These are a lot more alkaline-forming.

8. Incorporate more fruits and veggies into your diet by snacking on them, making fresh smoothies or green juices.

9. Try to eat some carrots, cauliflower, broccoli, eggplant, cucumber, potatoes, or celery every day. Soak and sprout your nuts and grains for more alkalinity.

Other ways to alkalize your body

Eat slowly and chew every bite around 30-40 times. Be careful not to overeat and overload your system.

Make meditation a habit & do some deep breathing exercises to reduce stress.

Throw away your chemical-filled shampoos, cleaning products, or air fresheners. Try to find and use natural products instead with only minimal ingredients.

Go for a walk or work out, since it helps to move acidic waste products in order for your body to better eliminate them. Extra points for getting some sunshine.

Baking soda can also help neutralize the acid and help the body to maintain pH balance in the urine and bloodstream. It is also very useful for relieving heartburn or acid indigestion.

Healthy eating is about more than the food on your plate it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

• Eat with others whenever possible. Eating with other people has social and emotional benefits particularly for children and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
• Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.
• Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
• Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jump start your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.
• Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment eating only when you’re most active and giving your digestive system a long break each day may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.
  

Healthy eating and staying fit has to start from your home don’t expect it only from the gym or the exercise. There are many changes you can make in your home that not only make living a lot easier for all family members, but will make your home an assistant in your weight loss endeavor. Right now we will focus on the kitchen. One of the first changes you should tackle is your refrigerator. Focus on what you put on the middle shelf. The middle shelf is the first place our eyes go when we open our fridge door. Let’s make sure you spot the food that will work for you and not against you. That’s where you should store single serving sized containers filled with cut fruits, veggies , boiled egg , boiled peanuts , boiled chana / rajma .

If you are into making your own 100 calories snack packs, the middle shelf is a good home for them also. Of course, this is going to leave you with some items that need storing elsewhere. If you or your family members just cannot stand the thought of giving up those sugary or high energy drinks, store them in the lower vegetable drawer. That way they are out of sight. It’s important to make as much room as you can for healthy, unprocessed food. Single serving containers sure make life easier for us. Keep at least 6 single serving sized containers of protein. Go even further, if you like, by using a color coded system. Green containers are for veggies, orange are for fruits, maybe yellow for low fat dairy. We even have the option to use those tiny containers for items like salad dressing, condiments and such.There’s no denying that those cute containers can make life easier. There are many more ideas for streamlining your home into your own weight lose assistant.

Don’t get overwhelmed by taking on too much at once. Make one change or modification at a time . We encourage you to make changes in your kitchen to make your life and dieting easier and more enjoyable. Go on, you can do it.

Eat Mindfully

When you are mindful you are fully present, in-the-moment without judgment. When it comes to eating, mindfulness helps increase the volume of your body’s cues so you can hear loud and clear when you are hungry and full. Many social and environmental factors can stand in the way of being able to accurately decode your body’s feedback. Mindfulness helps you break free from routine eating habits by examining the thoughts ,  feelings and internal pressures that affect how and why you eat (or don’t eat).

Shift out of Routine Eating  :

What did you have for breakfast? Be honest. Many people eat the same thing day in and day out. Notice whether you are stuck in any kind of rut or routine.

Take Mindful Bites :

Did you ever eat an entire plate of food and not taste one single bite? Bring all of your senses to the dinner table. Breathe in the aroma of a dish . Notice the texture on your tongue. Truly taste your meal. Experience each bite from start to finish.

Attentive Eating:

Sure, you’re busy and have a lot “on your plate.” It’s hard to make eating a priority rather than an option or side task. If you get the urge for a snack while doing your homework or studying, stop and take a break so that you can give eating 100% of your attention. Try to avoid multitasking while you eat. When you eat, just eat.

Gauge your hunger :

How hungry am I on a scale of one to ten? Gauging your hunger level is a little like taking your temperature. Each time you eat, ask yourself, “Am I physically hungry?” Aim to eat until you are satisfied, leaving yourself neither stuffed nor starving.

Emotional eating  :

Just because you think, doesn’t mean you have to act on them or let them sway your emotions. Negative thoughts can trigger overeating or stop you from adequately feeding your hunger. Remember: A thought is just a thought, not a fact.

Mindful Eating Support :

Friends provide an enormous amount of support, but often it’s helpful to obtain assistance or a second opinion from a trained professional. 

The following is a quick guide to reading the Nutrition Facts Panel.

START WITH THE SERVING SIZE
Look for both the serving size (the amount for one serving) and the number of servings in the package. Compare your portion size (the amount you actually eat) to the serving size listed on the panel. If the serving size is one cup and you eat two cups, you are getting twice the calories, fat and other nutrients listed on the label.

CHECK THE TOTAL CALORIES & FAT
Find out how many calories are in a single serving and the number of calories from fat. It’s smart to cut back on calories and fat if you are watching your weight.

LET THE PERCENT DAILY VALUES BE YOUR GUIDE
Use percent Daily Values (DV) to help evaluate how a particular food fits into your daily meal plan. Daily Values are average levels of nutrients for a person eating 2,000 calories a day. A food item with a 5 percent DV of fat provides 5 percent of the total fat that a person consuming 2,000 calories a day should eat.
Percent DV are for the entire day, not just one meal or snack. You may need to consume less or more than 2,000 calories depending upon your age, gender, activity level, and whether you’re trying to lose, gain or maintain your weight. In general, as you think about the amount of calories in a food per serving, remember that for a 2,000-calorie diet:

40 calories per serving is considered low;

100 calories per serving is considered moderate; and

400 calories or more per serving is considered high.

THE HIGH & LOW DAILY VALUES

•  5 percent or less is low. Aim low in total fat, saturated fat, trans fat, cholesterol and sodium. Limit Total fat to no more than 56–78 grams a day — including no more than 16 grams of saturated fat, less than two grams of trans fat, and less than 300 mg cholesterol (for a 2,000 calorie diet).
• Eating less fat, cholesterol and sodium may help reduce your risk for heart disease, high blood pressure and cancer.
•  20 percent or more is high. Aim high in vitamins, minerals and fiber.
• Eat more fiber, vitamins A and C, calcium and iron to maintain good health and help reduce your risk of certain health problems such as osteoporosis and anemia. Choose more fruits and vegetables to get more of these nutrients.

ADDITIONAL NUTRIENTS

* Protein: Eat moderate portions of lean meat, poultry, fish, eggs, low-fat milk, yogurt and cheese, plus beans and nuts.

* Carbohydrates: There are three types of carbohydrates: sugars, starches and fiber. Eat whole-grain breads, cereals, rice and pasta plus fruits and vegetables.

CHECK THE INGREDIENTS LIST:
Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight. Those in the largest amounts are listed first. This information is particularly helpful to individuals with food sensitivities, those who wish to avoid nuts, gluten grains or limit added sugars or people who prefer vegetarian eating.

Many of us have a tendency to reach for unhealthy comfort food when stressed or depressed, but some foods really can help relieve stress and anxiety. It’s a win-win proposition, because not do these foods help combat stress, which in turn may improve heart health, but many of these foods are also known to have a more direct effect on heart health.

TOP 9 STRESS- FIGHTERS:

1. SPINACH

Spinach contains magnesium, which helps improve your body’s response to stress and may prevent migraine headaches.

2.  ASPARAGUS

Asparagus is a good source of folic acid, which produces serotonin and helps stabilize mood.

3.  MUTTON/BEEF

Helps stabilize mood by supplying zinc, iron, and B vitamins.

4.  DAIRY PRODUCTS

Milk & Milk Products, including skim milk, is high in antioxidants and vitamins B2 and B12 and also provides protein and calcium, which can reduce muscle spasms and tension and soothe PMS.

5. NUTS & SEEDS

Nuts and seeds are good stress-fighting snacks. In addition to containing vitamin B12, magnesium, and zinc, almonds also provide vitamin E, which, like vitamin C, fights stress-related free radicals that cause heart disease. Walnuts and pistachios are known to lower blood pressure. Sunflower seeds include folate, which helps produce dopamine, a pleasure-inducing brain chemical.

6. FRUITS

Fruits such as oranges and gooseberries (amla) contain vitamin C, which fight cancer-causing free radicals. Blueberries counteract the effect of hormones such as cortisol (“stress hormone”), and bananas provide potassium, which lowers blood pressure.

7.  FISH

Fish containing omega-3 fatty acids, such as mackerel, can boost serotonin levels and limit the production of anxiety hormones such as adrenaline and cortisol.

8). AVOCADOS

Avocados are a good source of monounsaturated fat and potassium, which lower blood pressure.

9. CEREALS

Oats, corn flakes, rice offer B vitamins and folic acid, which reduce stress. Have a bowl of whole-grain cereal with milk for a stress-fighting breakfast.

THE EVIL FORCE:

The following are foods that trigger/ worsen Stress:-

1. CAFFEINE

Caffeine, found in coffee, tea, soda, and chocolate, can cause anxiety and raise stress hormone levels.

2.  SUGAR

Sugar causes spikes in blood glucose levels and increases insulin. This affects your adrenal glands, which regulate stress hormones and help the thyroid regulate body weight.

3. TRANS FATTY ACIDS

Trans fatty acids such as hydrogenated vegetable oil are found in many baked goods and can hinder the immune system and increase the risk of heart disease.

4. ALCOHOL

Alcohol puts more sugar in the body, and excessive consumption can damage the adrenal glands.

Small changes can make a big difference to your health.

Make half your plate fruits and vegetables: Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.

Make half the grains you eat whole grains: An easy way to eat more whole grains is to switch from a refined-grain food to a whole-grain food. Look for things like-Whole wheat, brown rice, oats…

Switch to fat-free or low-fat:  Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.

Choose a variety of lean protein foods: Meat, poultry, seafood, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group..

Compare sodium in foods: Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” “reduced sodium,” or “no salt added.”

Drink water instead of sugary drinks: Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar and calories in American diets. Try adding a slice of lemon, lime, or watermelon or a splash of 100% juice to your glass of water if you want some flavor.

Eat some seafood: Seafood includes fish (such as salmon, tuna, and trout) and shellfish (such as crab, mussels, and oysters). Seafood has protein, minerals, and omega-3 fatty acids (heart-healthy fat). Adults should try to eat at least eight ounces a week of a variety of seafood. Children can eat smaller amounts of seafood, too.

Cut back on solid fats: Eat fewer foods that contain solid fats. The major sources are cakes, cookies, and other desserts; pizza; processed and fatty meats (e.g., sausages, hot dogs); and ice cream.

Are you one of those people who exercise consistently and never see’s results? There are many people like you struggling and scratching their heads as to why the exercise makes s0 little difference.

Want to know what the problem is?

It’s your nutrition.

You aren’t  eating clean. No amount of exercise will reshape your body without appropriate nutrition. Picture a mountain peak, its jagged beauty and sharp lines softened by blanket of thick snow. You can’t see any of the rocky details underneath the snow. It’s the same as the human body. Take a look at your stomach, you legs, arms or shoulders. A layer of fat obscures any muscle definition you may have, just like the snow of the mountain. Long comes a blistering hot sun whose energy melts the snow from the mountain. Sure enough jagged details come into view. The same is true of the clean energy you consume.

The blistering fuel from superior foods such as complex carbohydrates, lean protein, fruit and vegetables melts away fat and soon your muscular definition comes sharply into view. That is the beauty of clean eating.

Clean eating consists of eating five oer six small meals every day. eat your meals every two to three hours with combination of lean protein and complex carbs at every meal. Drink at least two liters (or 8 tall glasses) of water each day. Never miss a meal, especially breakfast. Carry a cooler (lunchbox) loaded with healthy clean foods. Avoid saturated, trans fats, sugar loaded colas and juice. Consume adequate healthy fats(EFA’s) each day. Avoid alcohol (another form of alcohol) and all calorie-dense foods that contain little or no nutritional value. Depend on fresh fruits and vegetables for fiber, vitamins and enzymes. Lasty stick to proper portion sizes and no super sizing of your meals.

These clean eating principals will give you result as you continue on your fitness journey of training smarter and not harder thus giving you the results you have worked so hard to achieve.

It is a good idea to drink only water or calorie-free drinks  like tender coconut water , butter milk whenever possible. Sugary drinks and juices may have hundreds of calories, and they don’t make you feel any fuller. In essence, drinking them does nothing for you except quench your thirst and add calories to your count for the day.

Water is the only beverage that helps regulate body temperature, keeps you

u regular, flushes out toxins, boosts your metabolism, and improves organ function. So if you have trouble drinking adequate amounts of water jazz it up with a squeeze of lemon or a little cranberry juice to add flavor.

Many of us don’t like to drink water or get bored with water. It’s just one of those things we have to learn to like for our health if nothing else.