How to Maintain an Alkaline Diet and Recipes for You

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Nowadays there are so many different kinds of diets available. And they all have their good points and bad points. However, there is no better diet than the alkaline diet for keeping different diseases at bay. The alkaline diet helps keep the body fluid’s pH levels balanced. In part, the pH levels in the body are determined by the mineral density of food that a person consumes. Every living thing on the planet must maintain the right balance of pH levels. When this isn’t achieved, the body becomes prone to illnesses, disorders, and diseases.

Experts agree that when it comes to humans, blood pH levels must only be between 7.3 – 7.4. Because of this, the body puts in a lot of effort to maintain such pH levels which are safest. These levels vary depending on what time it is during the day. They also depend on one’s diet, what a person ate or drank last, and when was the last time a person went to the toilet. If there are any imbalances because of consuming too many acidic foods and beverages, it might lead to heightened “acidosis.”

These days, the alkaline diet is becoming more popular. It doesn’t come with a lot of promises, but it will help a person maintain the appropriate pH balance in the body. Following such a diet can have a positive effect on the immune system as well as inflammation levels. These are 2 major factors in a person’s overall wellbeing. Foods and beverages which are highly acidic can cause an imbalance in the body, bringing it to territories which aren’t ideal. It’s better if a person consumes foods and drinks which have a lot of essential minerals like phosphorus, calcium, and magnesium. These will help bring balance to the body.

The benefits of maintaining an alkaline diet

The alkaline diet is very beneficial to the body. It improves immunity and keeps the pH levels in check. When pH levels aren’t optimal, it means that cells aren’t getting the right amount of minerals they require to work well. But when the body is in the right alkaline state, it’s able to defend itself. It’s better protected against different illnesses, diseases, viruses, and infections. Here are some other benefits of following and maintaining such a diet:

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  • Helps protect muscle mass and bone density

The minerals consumed by a person has an important role in the growth and development of the bone structures. Studies have shown that when a person eats alkalizing vegetables and fruits, the bones and muscles are better protected. This means that there is a lesser likelihood of muscles wasting away or reduced bone strength as a person ages.

Going on an alkaline diet can aid in balancing the ratios of minerals in the body. With the right ratio, a person’s body will be able to build strong bones and maintain lean muscle mass. These essential minerals are magnesium, calcium, and phosphate. This diet also improves the body’s ability absorb vitamin D and produce hormones for growth.

  • Reduces chronic inflammation and pain

We’ve already spoken about how the alkaline diet can reduce chronic inflammation. Aside from this, research has also shown that there’s a direct link between the alkaline diet and lowered levels of chronic pain. It was discovered that one major cause of chronic pain is chronic acidosis. This leads to headaches, back pain, inflammation, muscle spasms, joint pain, and even menstrual symptoms.

  • Enhances function of the immune system

The immune system of the body can only function well if there’s a good supply of minerals. Without enough minerals, the body won’t be able to oxygenate the body completely or dispose of any wastes. Because of this, the entire body suffers. When there aren’t enough minerals, harmful pathogens and toxins build up in the body, therefore weakening the immune system.

Researchers have discovered that the death of cancerous cells usually occurs in alkaline bodies.  This means that maintaining an alkaline diet can not only reduce inflammation but can also lower the risk of cancer. Aside from this, the alkaline diet is also beneficial for people undergoing chemotherapy. This is because some agents for chemotherapy need a higher pH in the body to work well.

  • Enhances absorption of vitamins

With an alkaline diet, the body can absorb vitamins better. This means that a person won’t experience deficiencies of the essential vitamins. The body needs a lot of magnesium to allow different bodily processes and enzyme systems to function properly. Therefore an alkaline diet is important so that the body won’t be deficient in magnesium or any other minerals.

  • Allows a person to keep a healthy weight

People who limit the intake of acid-forming foods can protect themselves from obesity. Going on an alkaline diet lowers inflammation and leptin levels. This affects the body’s hunger and ability to burn fat. Alkaline-forming foods are also anti-inflammatory. Therefore, an alkaline diet gives the body a chance to achieve the right levels of leptin. This means that a person feels satisfied after eating the appropriate number of calories that the body needs.

It’s clear that an alkaline diet if highly beneficial to the body. More people should follow it to gain its many advantages. Next, we’ll go through some tips to help a person maintain such a diet.

Some tips to maintain an alkaline diet

The alkaline diet has become a trend – and for a good reason. It’s highly beneficial, and it’s easy to follow and maintain. This diet focuses on selecting foods and beverages which will help the body maintain the right pH level. When this is achieved, the body will be able to function well. However, a lot of foods people love are very acidic. As time goes by, these foods have a negative effect on the body’s normal functionality. This lowers the immune system functions and leaves the person feeling weak. Here are some helpful tips to follow:

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Avoid processed foods

Avoiding processed and packaged foods is an excellent way to start an alkaline diet. Try substituting processed coffee and breakfast options with whole foods or natural smoothies. The body will benefit a lot from the proteins, good fats, and fiber which comes from low-sugar vegetables and fruits. Staying away from foods which aren’t natural or organic is key to maintaining an alkaline diet.

Control alcohol consumption

Alcoholic drinks contain a lot of sugar. Aside from that, they are also extremely acidic. If you aren’t able to cut these out entirely, at least control the amount. Always be aware of what you’re drinking and how much you’re drinking so as not to interfere with the body’s pH levels.

Drink a lot of alkaline water

Everyone knows that drinking water is crucial to keeping the body healthy. As it is, a lot of people don’t drink enough water. People who want to follow the alkaline diet must drink at least 8-10 glasses of alkaline water daily.

While normal water has a pH range of 6.5-7, alkaline water has a pH level of 9. This means that it’s better at maintaining the body’s pH balance. Aside from this, the molecules of alkaline water are significantly smaller than molecules of tap water. This means that the body will be able to absorb them better, making it more hydrated.

Eat a lot of greens

Green vegetables are highly alkaline. Other alkalizing foods are roots, legumes, nuts, fresh fruits, and other kinds of vegetables. So, it’s important to eat a lot more of these foods when maintaining an alkaline diet. A person should aim to have these foods at each meal. It’s important to focus more on such foods instead of grains or meat.

Find balance

It’s important to maintain physical health. But, it’s also vital to maintain emotional, mental, and psychological health as well. People following an alkaline diet must also consider activities which will help find balance overall. Such activities include long walks, deep breathing, yoga, meditation, and other relaxing activities.

Go for energy-boost beverages which are natural

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As much as you can, stay away from caffeine-laden and sugary energy drinks. Instead, go for the natural, alkalizing drinks which boost energy. Such examples of these drinks are lemon water and peppermint tea. These drinks don’t only give the body energy. They also stimulate the metabolism, purify the digestive system, and buffer any excess acids.

Stay away from acidic foods

This is a no-brainer. Eating too many acidic foods will mess with the body’s pH levels. Therefore, it’s important to control the intake of eggs, dairy, meats, white flour, and refined sugars.

Stay away from stress

Stress is not good for the body. It has a very strong negative impact on how the body works. If a person is always exposed to stressful situations, it throws off the balance and functionality of different systems. There are many natural ways to de-stress such as meditation, yoga, or even taking a break from work.

Sweat a lot

Sweating is another way for a person to get rid of excess acid. That’s why it’s helpful to work out for at least half an hour, 3-5 times in a week. Exercise keeps the body active and it helps offset acidity in the body. Aside from this, it helps alkalize and oxygenate the blood.

Take supplemental digestive enzymes.

People who are maintaining an alkaline diet will also benefit a lot from taking supplemental digestive enzymes. These enzymes help the body absorb nutrients from alkaline foods better.

Maintaining an alkaline diet isn’t difficult. A person just needs to control what he eats and always be aware of what he’s putting into his body. Since there are many food options, there are also many dishes one can cook up to keep up with the alkaline diet. Let’s go through some of them next.

Some recipes for you

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Anyone who wants to go alkaline will benefit a lot from learning some new recipes which contain alkaline-rich foods. There are many choices for alkaline-rich foods. This means that even while maintaining this diet, one can enjoy eating some delicious dishes. Here are some delicious and healthy recipes to try out:

Chia Scramble

This recipe is extremely simple to do. Once you have the ingredients, all that’s left to do is mix them. You can even customize this recipe however you want by adding or substituting some of the ingredients listed below. This recipe makes 4-6 servings.

Prepare these ingredients to make this easy Chia Scramble:

  • 2 cups of almond milk (unsweetened)
  • 8 tbsp. chia seeds
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • 2 tbsp coconut flakes (unsweetened and shredded)
  • 1/2 cup chopped nuts (cashews or almonds, you can also use hemp seeds)

Follow these steps:

Prepare the chia mixture base the night before. Do this by combining the chia seeds and the almond milk in a jar.

Add the cinnamon, the vanilla, and the chopped nuts to the mixture.

Cover the jar and shake it well to blend the ingredients.

Place in the refrigerator overnight.

The next day, open the jar and stir the mixture. Divide it into bowls and top it off with the coconut shreds. You can also use chopped nuts or fresh fruits for the topping.

Wrapped Avocado

Here’s a savory and filling dish which is also extremely easy to make. It requires some simple ingredients as well as a person’s creativity. This is a great dish to serve at parties because the guests can assemble their wraps. The combination of the alkaline-rich ingredients will surely tantalize one’s taste buds.

Prepare these ingredients to make this savory wrapped avocado:

  • half a butter lettuce
  • half of an avocado
  • 1/2 tsp basil (chopped)
  • a handful of spinach
  • 1/2 tsp cilantro (chopped)
  • 1/8 red onion (diced)
  • 1/2 tomato (chopped or sliced)
  • pepper and sea salt to taste
  • Follow these steps:
  • Take apart the leaves of the butter lettuce and rinse with water.
  • Mash the avocado then spread it on the lettuce leaf.

Customize the wrap by sprinkling the rest of the ingredients except the spinach. Decide how much of the ingredients you want to add on.

Top with the spinach, fold the leaf in half and eat it up!

Crunchy Almond Butter Smoothie

This is the last recipe on our list, but there are tons more out there. There are many recipes available online for an alkaline diet. This recipe is also easy, and it’s delicious too. It’s full of healthy foods which are rich in alkaline.

Prepare these ingredients for this crunchy smoothie:

  • 4 cups of fresh spinach
  • 4 cups of almond milk (unsweetened)
  • 2 cups of any of frozen mixed berries (you can also use grapes or strawberries)
  • 2 bananas (peeled then frozen)
  • 8 tbsp almond butter (raw)
  • 2 tbsp. chia
  • Follow these steps:
  • In a blender, place the spinach and the almond milk then blend them.
  • Add all the other ingredients apart from the chia then blend again.
  • When the mixture has become smooth, add the chia then blend at a low speed.
  • Let the mixture to sit for a while, allowing the chia to expand.

 

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