How The Alkaline Diet Can Improve your Health

May 8, 2016 By Rebecca Simpson

What Is the Alkaline Diet?

You may have heard of a diet called the Alkaline Diet (also known as Acid-Alkaline Diet or Alkaline Ash Diet) that promotes the eating of alkaline foods. This diet is based around the idea that the foods you eat can alter the pH level (acidity or alkalinity) of your body. As we know, the foods we eat are metabolized by the body and turns them into energy. This metabolic process transforms them into a kind of ash residue which can either be acidic or alkaline. Acidic ash is said to make you vulnerable to diseases while alkaline ash is believed to protect your body.

If the nutrients needed to maintain your body’s slightly alkaline state are not obtained through food, the body will draw these nutrients from its own sources such as bones and other vital tissues. This decreases the body’s ability to repair itself and detoxify heavy metals, hence making a person more vulnerable to fatigue and illness. This is why the alkaline diet stresses the importance of taking enough alkaline foods to keep the body in a healthy pH balance. The pH level varies within the body, some parts are acidic (stomach) while others are alkaline (blood). It is important to note that food only affects the pH level of your urine and not your blood. If the pH level in the blood falls outside the normal range (between 7.35 and 7.45), this could be fatal if left untreated. Check out this short video to learn more about alkaline diet and tips on how you can incorporate it in your daily diet.

List of Alkaline Foods

Foods can be grouped according to the pH level of the ash residue that they leave in your body: acidic (0-7), neutral (7), or alkaline (7-14). Acidic components include protein, phosphate, and sulfur. Alkaline components include calcium, magnesium, and potassium. Meat, poultry, fish, dairy, eggs, grains, and alcohol are examples of acidic foods. Natural fats, starches, and sugars are considered neutral. Fruits, nuts, legumes, and vegetables are alkaline foods which are basically the core of the alkaline diet. Remember that a food’s acid or alkaline-forming tendency in the body has nothing to do with the actual pH of the food itself. Citrus fruits might seem to be acidic but the citric acid they contain actually has an alkalizing effect in the body. Below are some of the best alkaline foods for your diet.

Vegetables

With only a few exceptions, such as White Asparagus and Brussel Sprouts, most vegetables are alkaline. Dark leafy greens, cruciferous, and most green vegetables are great choices for a alkaline diet. Many root vegetables with edible green tops also have alkalizing effects in the body.

Examples: Asparagus, Beets, Broccoli, Cabbage, Carrot, Cauliflower, Cayenne Pepper, Celery, Cucumber, Garlic, Kale, Lettuce, Onions, Peas, Peppers, Potato, Radish, Spinach, Swiss Chard, Turnips

Fruits

Fruits are good for your body not only because of their alkaline properties but for their antioxidants, vitamins, and fibre contents. These fruits have a pH level of between 8.5 – 10, with lemon being the most alkalizing fruit of all.

Examples: Apple, Avocado, Banana, Berries, Cantaloupe, Cherries, Grapes, Guava, Melon, Lemon, Lime, Orange, Peach, Pear, Pineapple, Pomegranate, Watermelon

Protein

One of the challenges of the alkaline diet is where to get your protein sources from since alkaline foods are based on fruits and vegetables. Not many people are aware that there are actually a lot of plant-based foods rich in protein. Adding a few serves of high-quality plant-based proteins to your diet will be sufficient.

Examples: Nuts, Beans, Legumes, Quinoa, Tofu

Spices

Almost all herbs and spices are alkaline-producing in the body. Including these in the preparation of other alkaline foods like fruits and vegetables is a great way to incorporate multiple alkaline sources in one meal. Not only will your food taste better, you will also get the most out of your alkaline diet.

Examples: Basil, Cinnamon, Coriander Leaf, Curry, Ginger, Liquorice, Mustard, Parsley, Sea Salt

There are many different opinions about the alkaline diet. Supporters of this diet suggest monitoring your body’s pH level by testing your urine. On the other hand, health experts say it is a poor indicator of overall body pH and general health. Although food can alter the pH level of urine, it can be influenced by factors other than diet. It is important to understand that nothing you eat will substantially change your blood pH. Your body will always keep that level constant. Although the claims about the mechanism behind the diet are not supported by any scientific study or evidence, it doesn’t mean that following an alkaline diet is not beneficial to the body. It may not work for the reasons it claims, but it is still healthy as it is based on real and unprocessed foods. An Alkaline diet means choosing fruits and vegetables over higher-calorie and high-fat foods, and that translates to healthier food choices and reduced risk of diseases.

The 5 Most Popular Anti Aging Supplements

April 5, 2016 By Rebecca Simpson

Why Do We Age?

All of us age, whether we like it or not. It is a natural process of life and as our bodies grow old, they naturally deteriorate. The most noticeable signs of aging are the cosmetic changes in our body such as graying hair and visible lines and wrinkles. Our cells age at different rates and can be influenced by factors such as stress, smoking, and genetics. These factors bring free radicals to our bodies, which scientists believe are the prominent cause of aging. Free radicals are molecules that attack the cell’s DNA causing healthy cells to die prematurely. Antioxidants protect our bodies from these cell-destroying molecules. However, as we age, our antioxidant defense system becomes less efficient. Although a balanced diet, regular exercise, and positive attitude all play a major role in preventing accelerated aging, older people may still need supplements in order to restore the antioxidants level in the body. Nowadays, more and more people are in search of different ways to help slow down the dreaded aging process. Many of us want to stay young longer and this is evident with the continuously climbing demand for anti aging supplements. The following are some of the most popular anti aging supplements that may be worth trying. They bring different benefits to our bodies inside and out and it’s best to learn each one to help you in deciding which anti aging supplements would suit your needs.

The Best Anti Aging Supplements

Coenzyme Q10

CoQ10 is a substance found in almost every cell in our body. It plays a vital role in generating energy within cells. It is a natural antioxidant synthesized by the body and can be found in many foods. Studies have found that as you grow older, your body produces less and less CoQ10. The graph illustrates that by age 40, you are already 25% deficient and by age 80, 57% deficient in COQ10. This makes it one of the most important anti aging supplements to take for adults over 30 years old. A young body can produce as much CoQ10 as it needs. However, factors such as aging and stress can lower the levels of CoQ10. This decreases the ability of cells to regenerate and withstand stress. Since the decline in CoQ10 levels correlates with the aging process, it is considered as one of the most accurate biomarkers of aging. CoQ10 is responsible for many chemical reactions in cells and produces 95% of the body’s energy. Without CoQ10 to help in biochemical reactions, the cells in the body would be unable to grow and divide. CoQ10 supplements not only provide internal health benefits but also help improve your aging skin. The lack of this nutrient in the body can impede the production of collagen and elastin that makes the skin firm and flexible. CoQ10 also helps the skin by neutralizing free radicals that cause aging. It reduces oxidation and breakages of DNA strands which are linked to longevity.

Vitamins C and E

Vitamin C is one of the most popular anti aging supplements because of its antioxidant properties. It shields the skin from free radicals that cause premature aging. The most abundant forms of free radicals come from environmental factors such as sun damage, pollution, and oxygen. Vitamin C is therefore a good source of protection for your skin when applied topically. Some of its benefits include reduction of brown spots caused by sun damage, boost of collagen production for firmer skin, and reduction of post-acne marks by improving skin’s natural healing response. It reduces inflammation and irritation that cause skin damage. Vitamin C also boosts the skin’s defense against UV exposure which can lead to freckles and a mottled complexion. Studies show that eating vitamin C rich foods results to fewer wrinkles and less age-related dry skin. This is because vitamin C helps form collagen which in turn smooths fine lines and wrinkles.

More than any other vitamin, vitamin E is probably the most associated with skin and anti aging. As we age, the levels of vitamin E in our body decline just as other antioxidant defenses break down. This is why most aging adults include this in their anti aging supplements. Vitamin E protects the skin from free-radicals and UV damage. This is the reason why it is a very popular ingredient among skin care products. It helps fight damaging molecules on a cellular level and therefore protects the cells from vulnerability. As a fat-soluble vitamin, vitamin E is the primary antioxidant against free radical damage to lipids and cell membranes. It traps free radicals attempting to enter the cell. Since it only has a limited capacity for containing trapped free radicals, it needs to transfer them to vitamin C. Vitamin C, in turn, neutralizes these radicals. This process then frees up the vitamin E and restores its full hunting potential. This is how vitamins C and E work together. It is therefore best to take anti aging supplements that contain both vitamins to provide maximum antioxidant protection.

Lipoic Acid

Lipoic acid is an antioxidant found in many foods like spinach, broccoli, potato, yeast, and is also made naturally in our bodies. It helps prevent certain kinds of cell damage in the body and restores the levels of vitamins C and E. Lipoic acid is one of the most powerful and longer-acting antioxidant vitamins known. It is said to be 400 times stronger than Vitamins C and E combined in terms of its antioxidant properties. Among the major antioxidants, only lipoic acid possesses the ability to work in both water-soluble and fat-soluble environments in the body. This means that it has access to all parts of our cells to combat free radicals. Aging cells need energy to keep them functioning properly. Supplementing with lipoic acid helps increase the energy for proper cellular metabolism needed for cellular repair. Human aging is marked by a sharp decline in the synthesis and recycling of glutathione and other antioxidants such as vitamins C, E, and COQ10. This leaves the body vulnerable to oxidative damage. Thanks to lipoic acid, the key antioxidants in our body can be regenerated. When applied topically, lipoic acid can also eliminate dark circles, reduce lines and wrinkles, even the skin tone, and transform dull complexion into a vibrant glowing skin.

Carnosine

Carnosine is a protein building block produced naturally in the body. It is important in maintaining the normal body functions such as proper function and development of the muscles, heart, liver, kidneys, brain and many other organs. Research shows that carnosine can prevent aging because it interferes with the glycation process that affects the aging process. Glycation is the cross-linking of proteins and sugars to form non-functioning structures in the body. A person’s wrinkled skin is the evidence of this process. Glycation is also an underlying cause of age-related problems such as neurologic, vascular, and eye disorders. Carnosine helps in anti aging by interfering with the glycation process therefore slowing down the unsightly formation of wrinkled skin. Carnosine is one of the most effective and fast acting natural anti aging supplements available. It is the single supplement most likely to produce a visible youth-like appearance in the shortest possible time, within 3 to 6 months.

With all the different anti aging supplements and products out there, there is really no magic pill that can stop or reverse the effects of aging. However, some of them can potentially delay the process and help you maintain your health as you age. To learn more about anti aging, antioxidants, and tips on how to slow down the aging process, you can refer to this video and hear it straight from a holistic heath coach. Whatever the case is, it is still best to consult your doctor on what anti aging supplements to take with your current health condition. Using the right supplements may help you stay healthy and young-looking longer. But experts say it is still more important to make healthy choices and positive changes to your lifestyle.

Top 10 Best Superfoods List

March 4, 2016 By Rebecca Simpson

What are Superfoods?

Superfoods have been making waves lately and are becoming more popular because of their nutritional content and health benefits. Although there are no set criteria, foods that have been elevated to superfood status include those that are rich in antioxidants, healthy fats, fibre, phytochemicals, polyphenols, vitamins, and minerals. Superfoods are believed to aid in weight loss, increase energy levels, improve skin and hair appearance, and reduce the risk of digestive issues. Their nutrients may also help reduce the risk of chronic illnesses such as cancer, diabetes, and heart problems. Here we take a look at some of the most popular superfoods and what’s so special about them that they have been labeled as “super”.

Top 10 Superfoods

Blueberries

They are a good source of Vitamin K, C, Fibre, Manganese, and the antioxidant Anthocyanin. A cup of blueberries contain 84 calories with 14% of the suggested daily fibre and 24% of the suggested daily intake of Vitamin C. Studies show that blueberries can lower blood pressure and bad cholesterol, speed up metabolism, reduce the risk of coronary heart disease, and even inhibit the growth of breast cancer cells. It also has the benefit of enhancing memory and learning function while reducing blood sugar and decreasing symptoms of depression. Blueberries are great eaten on their own or added to Greek Yogurt, Pancakes, Muffins and so on – the recipes are endless so get creative!

Quinoa

Also referred to as super grain, mother grain, or super crop, quinoa is probably the most popular among the superfoods. It acts like a grain but is actually a seed that is packed with fibre, protein, iron, and potassium. One cup of cooked quinoa has 8 grams of protein and 5 grams of fiber. It contains 222 calories with 58% RDA of manganese and 30% RDA of magnesium. Quinoa is usually grown organically and is gluten free. It can help fight diabetes and hypertension and is a natural appetite suppressant, making it one of the best superfoods for weight loss. Quinoa is a versatile superfood and is perfect for active people because it’s high-volume and relatively low-calorie.

Kale

Many people see kale as just a garnish normally placed around the plate or salad bar for decorative purposes. It might be surprising for some to realize that it is in fact edible and even considered as one of the superfoods. One cup of cooked kale only has 36 calories. It contains 90% of your daily Vitamin C, 192% of your daily Vitamin A, and over 900% of your daily Vitamin K. Kale’s nutrients are primarily antioxidants, anti-inflammatory, and anti-cancer. The organosulphur compounds found in this food have been proven to be highly effective against cancer. It is also packed with antioxidants such as beta-carotene, kaempferol, and quercetin. This is the reason why kale is one of the vegetables with the highest ORAC rating. ORAC stands for Oxygen Radical Absorbance Capacity, which measures foods’ ability to hunt and neutralize free radicals.

Broccoli

Cruciferous vegetables are known for their cancer-fighting properties but among all of them, broccoli is probably the best. It is the only one with a sizable amount of sulforaphane. This is a potent compound that boosts the body’s protective enzymes and flushes out cancer-causing chemicals. This component also targets cancer stem cells that aid in tumor growth. A cup of broccoli has only 34 calories. It contains over 100% of your recommended daily Vitamin C and K, and 21% of your daily Vitamin A. It is one of the superfoods included in the top 20 when it comes to the ANDI score (Aggregate Nutrient Density Index). This measures the vitamin, mineral, and phytonutrient content of food in relation to caloric content. With its wide nutritional profile, some of broccoli’s health benefits include improving bone health, digestion, eye health, and heart health.

Spinach

Spinach was already considered a power food even before the term superfood came into the picture. It contains more nutrients per calorie than any other food on the planet. One cup only contains 7 calories. It is packed with over 400% of your daily Vitamin K and about 47% of your daily Vitamin C. The phytonutrients in spinach are both anti-inflammatory and anti-cancer. Its rich vitamin K content is beneficial to bone health and is also needed for proper blood clotting. Spinach is one of the richest among the green leafy vegetables in terms of iron, which is needed by the body for red blood cell production. It also has antioxidant abilities with its Vitamin C and A content. Spinach can protect the eyes against diseases such as cataracts and macular degeneration due to the carotenoids it contains. When included as part of your regular diet, it may help prevent osteoporosis, anaemia, cardiovascular diseases, and some cancers.

Eggs

Eggs are best known as an alternative to meat for vegetarians. This is because it is an excellent source of protein. In fact, 12.5% of the weight of the egg is protein and is found in both the yolk and albumen. Egg protein has high biological value as it contains all the essential amino acids needed by the body. One large egg only has about 70 calories and contains 50% of your daily requirement of Vitamin B12. This vitamin helps protect against heart disease. Lack of vitamin B12 may cause anaemia, cognitive and mood disorders among others. Eggs are also rich in the two antioxidants lutein and zeaxanthine, which protect against eye diseases such as cataracts and macular degeneration. One other reason why eggs is one of the most popular superfoods is its ability to make you feel fuller and therefore eat less overall calories, aiding in weight loss. Studies show that this is specially effective when eggs are eaten at the first meal of the day.

Beans

Sometimes referred to as “poor man’s meat”, beans are another meat substitute because of its high protein, low fat, and low cholesterol make up. Half a cup of beans holds about 100 to 120 calories. They are loaded with Fibre, B Vitamins, Folate, Magnesium, and Iron. Although beans are comparable to meat in terms of calories, they stand out in its fiber and water content. These two ingredients make you feel fuller faster, helping you cut calories in your diet without feeling deprived. Beans are considered heart healthy because they contain soluble fiber, which can lower cholesterol and triglyceride levels. They have a low glycemic index and are digested slowly. This helps keep blood glucose levels stable. The abundance of fibre and antioxidants in beans may also help prevent several types of cancers. With all these benefits, it’s no wonder that the humble beans are included in the popular superfoods list.

Avocado

Avocado is considered a unique type of fruit since it is high in healthy fats while most fruits consists primarily of carbohydrates. 77% of the its calories are actually from fat, making it one of the fattiest plant foods on earth. The majority of the fat in avocados is oleic acid which is also the major component in olive oil. It is believed to reduce inflammation and may lower the chance of certain cancers. One avocado contains about 1/3 of the daily requirement of Vitamin K and Folate. Avocado is said to be good for sexual health and fertility. The Vitamin B6 and Folic Acid in this fruit regulates sexual hormone functions. While Vitamin B6 and Potassium boost testosterone production in males. Among the superfoods, avocado packs more potassium than bananas and is rich in fibre. It has about 7% of fiber by weight, which aids in weight loss and metabolic health.

Garlic

Garlic is a one of the most commonly used superfoods with its ability to flavor any type of dish. Most people overlook the amazing benefits that it can give our body. A cup of garlic can contain the recommended daily value of 95% Vitamin B6 and 52% Vitamin C. It is considered a natural antibacterial with 1% of the potency of penicillin and is useful in fighting off infections. Garlic also does a great job of lowering blood pressure and preventing blood clots in the body. It should be noted though that blood pressure will only be regulated after several weeks of including garlic in your diet. Other benefits of garlic in the body include lowering cholesterol and fighting off common colds. It helps regulate blood sugar level and act as antioxidants that boost the immune system. It is even known to protect against certain types of cancers and protect the liver.

Salmon

Salmon can be purchased in different varieties: either steaks or fillets, fresh or frozen, canned or smoked. What’s great about this fish is that it contains Omega-3 fatty acids which has tons of heart benefits. It helps reduce cholesterol, maintain flexibility of arteries and veins, strengthen cardiac muscles, and repair damages to the cardiovascular tissues. It can also reduce blood pressure and the chances of heart attack. Salmon has one of the highest levels of Vitamin D and B12 as well as provide protein to your body. Vitamin D plays a key role in bone health while Vitamin B12 is important for the normal functioning of the brain and nervous system. Salmon is beneficial to cardiovascular health, brain functionality, immune health, eye health, and the regulation of blood sugar levels.

There’s a wide variety of superfoods you can choose from. You can choose from an array of everyday common foods that provide these nutrients or some exotic and less mainstream foods that are worth getting to know. You may have also heard of turmeric, chia seeds, flaxseeds, goji berries, and many more that are also considered superfoods with their own nutrient contents and health benefits. Superfoods are constantly evolving and every year we see new foods coming out as “super”. If you’re on the look out for new and trendy superfoods this 2016, check out this video! With all the different options out there, it’s just a matter of knowing each one’s nutritional value and how to fit them into your own diet. While these superfoods claim to have positive health benefits, nutrition experts agree that a diet based on a variety of nutritious foods is still the best way to ensure a balanced nutrient intake for optimal health.