pH 101: Alkaline Eating for Overall Wellness

PH 101: alkaline eating for overall wllness

While learning about pH in high school chemistry class may not have seemed like anything worth knowing back then, it’s actually vital in understanding our body’s reaction to certain foods and what will promote ultimate health. This is an area of health that is grossly overlooked! So many of our modern health problems can be linked back to an overly acidic diet.  Let’s explore!

What is pH?

pH value determines how many hydrogen ions are in a given solution (in this case your blood). It is measured on a scale of 0-14. Everything below 6.9 is more acidic, and everything above 7.1 is more alkaline, with increasing value the higher or lower it is on the scale, and 7.0 being neutral.

How does it affect my health?

Different parts of our bodies require different levels of acidity or alkalinity. Your stomach needs to be more acidic to break down food, but your blood needs to be slightly more alkaline. Without the correct pH, your cells won’t do their job which is to keep your body alive. Kinda important! Because your body wants to stay alive, healthy and in balance it will do everything possible to maintain the proper pH if it ever gets out of balance.

When we eat large amounts of acidic foods it causes inflammation in our bodies which is a gateway to all sorts of health problems (overgrowth of bad bacteria like yeast and fungus, heart disease, arthritis, allergies, skin problems etc.). In addition to being anti-inflammatory, alkaline foods are easier to digest which impacts our immune system, as well as reducing yucky bloat.

If your blood is overly acidic due to the food you eat or environmental conditions such as chemicals and toxins, your body needs to find reserves of more alkaline minerals (magnesium, potassium and calcium) from your bones, tissues and organs to get back to its happy place of balance. Which can be a bad thing if it happens all the time, because your bones and organs need those minerals too. And it’s just taxing on your system to constantly be fighting to maintain homeostasis.

Think about it this way: The body needs to remain at 98.6 degrees. Any higher or lower and your body goes into certain processes to get back to that temperature or else bad stuff happens. On a hot day you sweat to cool off, on a very cold day your blood will leave the extremities and go to the most vital internal organs to keep them warm.

Your body does the same thing to keep itself at that perfect pH which is around 7.35-7.45. If you eat too much acid forming foods, your body will pull vitamins and minerals out of your own tissues and send them to the blood to get that pH back down.

Fun fact: Everyone knows that dairy products contain calcium. So a direct line of thinking would assume that if I drink more milk I will be putting more calcium in my body and therefore have stronger bones. Not exactly. Once in our bodies dairy becomes an acidic food, so your bones will actually lose some calcium in your body’s effort to balance the pH after eating something as acidic as dairy. Scary right? You’re better off getting calcium from a plant-based source so you can utilize that calcium without losing any from your bones.

So which foods are acidic and which are alkaline?

I’m not going to list the pH value of every food here (trusty ol’ google will help with that if you really want to know). But it’s important to know which foods to eat more of, and which to eat less of.

More acidic foods:

  • alcohol
  • meat
  • dairy
  • coffee
  • eggs
  • sugar
  • wheat
  • processed foods

More alkaline foods: 

  • fruits
  • veggies
  • nuts
  • beans
  • some grains are slightly alkaline like buckwheat, quinoa, brown rice, millet, oats, barley and spelt.

*However because balance is key, it is not recommended to eat a 100% alkaline diet. Our bodies are slightly more alkaline, therefore respond best to a slightly more alkaline diet. My favorite book on alkaline eating (Honestly Healthy for Life) recommends 70% alkaline to 30% acid foods. So you don’t have to give up all acidic foods forever.

3 easy ways to begin to eat a more alkaline diet: 

1. Make the veggie the main and the meat the side. You don’t have to change what you eat as much as the portion size. Instead of 8 oz of steak with a side of rice, carrots or broccoli, make a 3-4 oz portion of meat as your “side” then make a huge salad with lots of veggies in it as your main. No need to become a vegan if you don’t want to.

2. Warm Lemon Water. I know this is totally ubiquitous on the internet right now. I realize it’s beginning to sound like a broken record. Everywhere I turn there’s another site touting the benefits of drinking warm water with lemon in it first thing in the morning before eating or drinking anything else. But it’s only because it’s true! This is an easy habit to get into and you don’t have to deprive yourself of anything.

3. Ditch the sugar and processed shit. Pretty self-explanatory. Everyone knows sugar and processed foods are the devil. But let’s be real, I don’t expect myself to give it up for good, but that doesn’t mean I can’t make good choices and substitutions whenever possible.

My 2 cents: This is not an all or nothing strict diet. Just because a food is on the acidic list, doesn’t mean I  have to give it up completely. While meat is on the acidic list I don’t believe giving up meat entirely is healthy either. The amount and quality of the meat is most important. I try to get grass-fed beef whenever possible. It contains far more nutrients than conventional beef does. The best thing do is just be aware and if you tend to experience inflammatory symptoms it may be worth switching up your diet to include more alkaline foods.

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Mindfulness: How to Improve Every Minute of Your Day

3 simple steps to mindfulness

I find it really interesting that 10 or 20 years ago this topic was rarely discussed publicly. Now, “mindful” is a buzzword being discussed by major publications and figures like The Huffington Post and Oprah. I feel like there is a shift happening with the collective consciousness of the population. Open-mindedness and acceptance have become more valued in our society as we are fighting against discrimination and intolerance openly on social media. While our new technologies have revolutionized how we socialize, work and live, it can also be burdensome when over-consumed. As we increase our connection with others on the outside we tend to lose connection with ourselves. Incorporating a mindful practice into your daily life, can get you back to yourself and feel connected to what’s real and what matters.

Think back to the last time you were driving, folding laundry, or eating. Where was your mind during those times? The majority of the time you are, like me,  probably thinking about something that has already happened, maybe imagining a bad moment over and over again beating yourself up over it, or something in the future that you wish to happen, need to do, or are worrying about. In that moment your mind was not with your body, it was elsewhere. This is what happens to us too much, and it disconnects us from our present reality.

What is Mindfulness?

Mindfulness is being fully in the present, focusing on your awareness of sensations, feelings and experiences; observing and accepting what is happening at the present moment, without judgement. Mindfulness is used in many places as a therapeutic technique for relieving chronic pain, anxiety and depression.

How do we cultivate mindfulness?

For some, the idea of sitting down for 20 minutes a day and meditating is overwhelming, and puts on too much pressure. Your life can be one great big meditation practice if you are willing to be in the present moment.

Here are some steps toward living mindfully:

1). Pay attention to what you are doing right now, on purpose. Not because it’s a mindless activity, but because you are practicing awareness. It’s doing what you’re doing, and knowing you’re doing it. Take a walk without your headphones and listen to the sounds that are around you, look carefully at everything you see, feel the ground under your feet. When you find yourself thinking about the past or the future, don’t judge yourself, just bring it back to right now.

2). Observe your thoughts without judgement. When you realize that you are not your thoughts, you can separate yourself from them and they can’t get ahold of you anymore. Emotions and thoughts are always popping up at the worst times right? Part of the cycle is that we are too hard on ourselves for our bad thoughts. We like to punish ourselves. How many times have you said to yourself  “that was so stupid, why did you do that?”  If a feeling comes up, acknowledge that feeling but don’t judge yourself for it.

3). Observe your physical sensations. The the weight of your body on the ground. If you’re sitting in a chair, where do you feel the pressure of the chair on your body? The texture of the seat you’re in, the temperature of the room. The feeling of your shoes on your feet. Are you hungry, are you in pain, are you sleepy? If you are eating something, what is the taste and texture? Tune in to what your body is feeling everywhere.

While these steps are simple and do not take any extra time out of your day the way traditional meditation does, it’s not easy to remember to be mindful. The more you practice being mindful the more it becomes a habit. Start out by picking one or two activities throughout the day during which you will practice mindfulness. It could be cooking, cleaning, eating or anything that you can devote your full attention to that maybe you usualy don’t. In the comments section below, share how you practice mindfulness, or plan to begin a practice. I would love to hear all of your wonderful ideas!!!

Mindfulness quote