New Year, New You

It's that time of year again. you've overindulged and about now you are swearing to never eat sugar again! Oh how I remember those days! I have family and friends asking me left and right what to do to detox their bodies. It is really hard to find a plan that works for everyone and that's because the same thing doesn't work for everyone...... most of the time! The good news is that if you reduce your intake of acid forming foods you'll have a better chance at winning the battle. The good, good news is that alkalizing foods are the same for all people. I thought I would give you a cheat sheet of alkalizing foods and acid forming foods. If you stick to the alkalizing foods you will reduce inflammation and be that much closer to more energy, less bloating and maybe we'll drop those darn holiday pounds : )

Your goal should be to have 80% of your diet alkalizing and 20% acidic. Top choices are marked with a *.

ALKALINE FOODS

VEGETABLES

Alfalfa*
Barley Grass*
Beet Greens
Beets, red*
Broccoli
Cabbage
Carrot
Cauliflower
Celery*
Chard Greens
Chlorella*
Collard Greens
Cucumber*
Dandelions
Dulce
Edible Flowers
Eggplant
Fermented Veggies
Garlic*
Green Beans
Green Peas
Kale*
Kohlrabi
Lettuce*
Mushrooms
Mustard Greens
Nightshade Veggies
Onions
Parsnips (high glycemic)
Peas
Peppers
Pumpkin
Radishes*
Rutabaga
Sea Veggies*
Spinach, green*
Spirulina*
Sprouts
Sweet Potatoes
Tomatoes*
Veggie Juices
Watercress
Wheat Grass*
Wild Greens*

ASIAN VEGETABLES

Daikon
Dandelion Root
Kombu
Maitake
Nori
Reishi
Shitake
Umeboshi
Wakame

FRUITS

Apple
Apricot
Avocado*
Berries
Blackberries
Cantaloupe
Cherries, sour*
Coconut, fresh*
Currants
Dates, dried
Figs, dried and raw*
Grapes
Grapefruit
Honeydew Melon
Lemon*
Lime*
Muskmelons
Nectarine
Orange
Peach
Pear
Raisins
Rhubarb
Strawberries
Tangerine
Tomato*
Tropical Fruits
Umeboshi Plums
Watermelon


GRAINS and LEGUMES

Buckwheat*
Chickpeas
Kamut, sparingly
Lima Beans
Lentils
Spelt

PROTEIN

Flax Seeds
Squash Seeds
Sesame Seeds
Millet
Sprouted Seeds
Pine Nuts
Almonds
Chestnuts
Eggs
Tempeh (fermented)
Tofu (fermented)
Rice Protein Powder( I use Vanilla Protein Energizer from Rainbow Light)
Vega Protein Supplements ( Personal addition here. They have great alkalizing products.)
Yogurt, plain, sparingly
Cottage Cheese, sparingly
Pumpkin Seeds, sparingly
Sunflower Seeds, sparingly

SWEETENERS

Stevia

SPICES and SEASONINGS

Caraway Seeds*
Chili Pepper
Cinnamon
Cumin Seeds*
Curry
Fennel Seeds*
Ginger
Herbs (all)
Miso
Mustard
Sea Salt (or himalayan salt)
Tamari ( or Bragg's Liquid Aminos)


OILS and FATS

Coconut Oil (raw)*
Flaxseed Oil*
Olive Oil (Cold-pressed)
Almond Butter, raw

OTHER

Alkaline Antioxidant Water
Apple Cider Vinegar*
Baking Soda*
Bee Pollen
Fresh Fruit Juice
Green Juices
Lecithin Granules
Mineral Water
Molasses, blackstrap
Probiotic Cultures( Xymogen ProbioMax is my top choice)
Soured Dairy Products

Although it might seem that citrus fruits would have an acidifying effect on the body, the citric acid they contain actually has an alkalizing effect in the system.

For example, lemons are very acidic, however the end products they produce after digestion and assimilation are very alkaline so, lemons are alkaline forming in the body. Meat leaves a very acidic residue in the body so, like nearly all animal products, meat is very acid forming.

ACID FORMING FOODS

ANIMAL PROTEIN

Bacon
Beef
Carp
Chicken
Clams
Cod
Corned Beef
Fish
Haddock
Lamb
Lobster
Mussels
Organ Meats
Oyster
Pike
Pork
Prawn
Rabbit
Salmon
Sardines
Sausage
Scallops
Shark fin
Shellfish
Shrimp
Tuna
Turkey
Veal
Venison

GRAINS (People respond to grains differently so I would eliminate them to begin with and add the whole grains* back in slowly and see how your body reacts to them.)

Barley*
Bran, oat and wheat*
Bread, white or wholemeal
Corn
Cornstarch
Crackers, soda
Flour, wheat* and white
Hemp Seed Flour
Macaroni
Noodles
Oatmeal
Oats (rolled)*
Rice (all)
Rice Cakes
Rye
Spaghetti
Wheat Germ
Whole Wheat*

DAIRY

Butter
Cheese
Ice Cream
Ice Milk
Margarine
Milk (especially processed milk)
Yogurt, sweetened

OTHER FOODS

Catsup
Cocoa
Coffee, whaaa
Corn Syrup
Mustard
Soft Drinks
Sugar, White or Brown
Vinegar, white
Wine, sorry : (

This is a general guideline and you alone will be able to gauge which foods make you feel and perform best. I would eat as many of the vegetables in their raw form as you can but feel free to cook them if that's easiest for you. I hope this gives you the jump start you need to start your New Year right!!


Nicole


The above comments were written from my personal opinion and should not be in any way considered medical advise. I urge you to discuss these ideas with your physician and make sure they are beneficial for your own personal situation. Thank you!

Healthy Thanksgiving Recipe- Roasted Veggies

Roasted Root Vegetables with Walnut Pesto

Carrots and parsnips have a slight sweetness that balances the bite of the Brussels sprouts and turnips. Toss the vegetables with fresh-tasting pesto after they roast to brighten both the flavor and color. You can prepare the pesto up to one day ahead and refrigerate it in an airtight container. If making it ahead, let the pesto stand, covered, at room temperature for about 15 minutes before tossing with the vegetable mixture.

Vegetables:

3 cups (1-inch-thick) slices carrot (about 1 pound)
3 cups (1-inch-thick) slices parsnip (about 1 pound)
3 cups (1-inch) cubed peeled turnip
3 cups trimmed halved Brussels sprouts (about 1 pound)
2 shallots, peeled and quartered
1 large onion, cut into 8 wedges
Cooking spray
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Pesto:

2 cups basil leaves
1/4 cup (1 ounce) grated fresh Parmigiano-Reggiano
1/4 cup coarsely chopped walnuts, toasted
4 teaspoons extravirgin olive oil (I used 2 Tbsp.)
2 tablespoons water
1 tablespoon fresh lemon juice
1/2 teaspoon salt
1 garlic clove, peeled

Preheat oven to 425°.

To prepare vegetables, place first 6 ingredients in a single layer on a jelly-roll pan coated with cooking spray. Lightly coat vegetable mixture with cooking spray. Sprinkle evenly with 1/2 teaspoon salt and 1/4 teaspoon black pepper; toss. Bake at 425° for 1 hour or until browned. Transfer vegetable mixture to a large bowl.

To prepare pesto, combine basil leaves and remaining ingredients in a food processor; process until smooth, scraping sides. Spoon basil mixture over vegetable mixture, and toss to coat.

Yield: 10 servings (serving size: 1 cup)

CALORIES 128 (30% from fat); FAT 4.3g (sat 0.8g,mono 1.7g,poly 1.5g); IRON 1.5mg; CHOLESTEROL 2mg; CALCIUM 101mg; CARBOHYDRATE 20.5g; SODIUM 277mg; PROTEIN 4.3g; FIBER 5.1g

Roasted Cauliflower with Fresh Herbs and Parmesan

Use any fresh herbs you have on hand for this holiday recipe. While parsley, tarragon, and thyme make a nice combination, you can also try sage, chives, and rosemary.

Ingredients:

12 cups cauliflower florets (about 2 heads)
1 1/2 tablespoons olive oil
1 tablespoon chopped fresh parsley
2 teaspoons chopped fresh thyme
2 teaspoons chopped fresh tarragon
3 garlic cloves, minced
1/4 cup (1 ounce) grated fresh Parmesan cheese
2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper

Preheat oven to 450°.

Place cauliflower in a large roasting pan or jelly-roll pan. Drizzle with oil; toss well to coat. Bake at 450° for 20 minutes or until tender and browned, stirring every 5 minutes. Sprinkle with parsley, thyme, tarragon, and garlic. Bake 5 minutes. Combine cauliflower mixture, cheese, and remaining ingredients in a large bowl; toss well to combine.

Yield: 8 servings (serving size: about 1 cup)

CALORIES 89 (35% from fat); FAT 3.5g (sat 0.8g,mono 2.1g,poly 0.4g); IRON 1.1mg; CHOLESTEROL 2mg; CALCIUM 83mg; CARBOHYDRATE 12.1g; SODIUM 251mg; PROTEIN 5.2g; FIBER 5.4g

Courtesy of Cooking Light Magazine!

Click HERE for a printer-friendly version.

Nicole

Clean Eating Tips- The Dirty Dozen

Have you ever wondered which fruits and vegetables are safer than others when deciding to buy non-organic or organic? Well you're in luck, here is this year's "Dirty Dozen" and it's not so dirty counterparts. This list really helps me as I am on a pretty strict budget. Hope it helps you too. Enjoy!

Winter Produce

Okay, it's winter and the exciting summer produce is gone. No need to fear, winter veggies and fruit is here!

Winter squash- Low cal, delicious and nutritious! Winter squash is a good source of complex carbohydrates and also fiber. It is also a source of niacin, potassium, iron and beta carotene. Look for favorites like acorn squash, butternut squash and spaghetti squash. Click here for some yummy recipes.

Leeks- This lovely vegetable can be used like onion but has a milder taste. Leeks supply plenty of potassium, some folic acid, beta-carotene (in the green stems) and vitamin C.  Raw, they can be used in salads and work especially well when they are the prime ingredient. When used in soups, stews or casseroles they take on a milder flavor. Here is a yummy Leek quiche recipe.

Kale- This vegetable wins top prize in the cruciferous arena! How many weekly servings of cruciferous vegetables do you need to lower your risk of cancer? Just 3 to 5 servings-less than one serving a day! I am in a kale craze right now as it is on it's prime season. I use it in salads for the most part but it is also a great substitute for chard or spinach in soups and stews.  Here is a recipe for a yummy kale side dish!

Blood Oranges- Yes, these fine little gems are in season right now. The season is short so get out and get some! These oranges are not only high in vitamin C but also potassium. The added bonus is the antioxidants the color provides. Studies show that they can diminish the risk of heart disease, some types of cancer and "bad" cholesterol build-up, yeah! Here is another recipe.

Click here for one more winter vegetable recipe!

Now get out there and get some winter produce! You'll be glad you did.