Beverages
• distilled water
Condiments
• herbs and most spices
Nuts and seeds
• sesame, cumin, fennel, caraway, almonds (raw, unsalted)
Fruits
• cherries (sour) coconut, grapefruit, lemons, limes
Grains
• quinoa, buckwheat (groats or flour), spelt (grains or flour), spelt bread (yeast free, sugar free, and preservative free)
Low alkaline foods
Fats
• olive oil, borage oil, coconut oil, avocado oil, flaxseed oil, evening primrose oil, marine lipids, cod liver oil, almond oil, soy oil
Sweeteners
• stevia, chicory
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Low acidic foods
Dairy
• soymilk, rice milk, milk, cream
Beans and legumes
• black beans, chick peas, seitan, kidney beans Condiments
• curry powder
Nuts and seeds
• sunflower, flax, pecans, brazil nuts, hazelnuts Fruits
• plums, fresh dates, nectarines, cantaloupe, sweet cherries
Grains
• millet, kasha, triticale, amaranth
Fats
• sunflower oil, grape seed oil, canola oil Fish
• wild freshwater (not farm-raised)
Moderately acidic foods
Condiments
• ketchup, mayonnaise, vanilla, nutmeg, table salt Nuts and seeds
• walnuts
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Fruit
• oranges, bananas, pineapple, peaches, watermelon, honeydew, mango, apples, blackberries, fresh figs, dewberry, lingberry or longberry, gua-va, cherimoya, apricots, papayas, tangerines, currants, gooseberries, grapes, cranberries, strawberries, blueberries, raspberries, persim-mons
• brown rice, wild rice, oats, rye bread, whole grain bread, whole-meal bread, wheat, biscuits
Fats
• margarine, butter, ghee, corn oil
Meat, poultry, fish
• wild ocean (not farm-raised)
Beverages
• fruit juice (natural, unprocessed)
Highly acidic foods
Dairy
• Cheese, cottage cheese, ice cream, yogurt, soy cheese, goat cheese, whey, casein (milk protein) Vegetables
• mushrooms
Highly acidic foods
Beverages
• alcohol (including beer and wine), coffee, fruit juice ( processed and sweetened), tea, soft drinks, sports drinks
Condiments
• mustard, vinegar, rice syrup, soy sauce, msg, jam, jelly, yeast, malt, cocoa, carob
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Nuts and seeds
• pistachios, peanuts, cashews
Fruits
• All dried, pickled, or canned fruit
Grains
• barley (pearl or pot), oat bran, corn, rye Sweeteners
• artificial sweeteners, saccharin, aspartame, white sugar, beet sugar, corn syrup, molasses Meat, poultry and fish
• shellfish, farm-raised fish, pork, veal, beef, chicken, poultry, eggs, organ meats
The following are the most important to avoid – with better alternatives:
Avoid - Whole milk cheese
Better– light or nonfat cheese
A lot better - rice or soy cheese
Avoid - Whole eggs
Better - Egg whites
Even better – Egg beaters – made from real eggs Avoid – whole milk
All right - skim milk
A lot better - soy milk, rice milk
Great - hemp milk or almond milk
Avoid - Ice cream
All right – nonfat frozen yogurt
A lot better - soy yogurt
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Avoid - Beef or pork
All right – grain-fed chicken or turkey (white meat) A lot better - soy-based meat alternatives Avoid - Mayonnaise for salads
All right - Dijon mustard
Avoid – Whole mild yogurt
Not great – non-fat yogurt
A lot better - soy yogurt
I have talked a lot in this book about meat. By now you should have a better understanding of the consequences of eating too much meat. However, if you feel you must consume some meat, please limit the amount you consume.
Definitely cut out red meats. Even though fish is acidic in the body, I still enjoy it – especially because it has so many other health benefits. If you have to eat meat, limit it to a maximum of a small portion once a day. If you can limit it throughout your week, even better.
Choose low-fat meats, such as skinless turkey and chicken. Choose leaner cuts of meat and avoid the well-marbled cuts. Avoid the meats that are surely hazardous to your long-term health, such as hot dogs, bacon, cold cuts, sausage, regular hamburgers, and spareribs. Make sure you trim all the fat off your meat before cooking it.
This will prevent the fat from soaking in. Do not add bread crumbs to things like meatballs and meatloaf as they will soak up the fat in the food.
Work hard to switch to soy-based meat alternatives that are now in just about every grocery store. Remember, I used to eat meat three times per day, and lots of it. I made the change, and now I feel so much better. My increased energy level, never getting sick, and feeling like I am on top of the world could never compare to my state after I had put all that dead stuff in me. Once you try this, you will never go back.
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The best meat, if you must eat meat:
If you are going to eat meat and poultry, eat organic, kosher meat. The typical animal has been tampered with in the breeding stage, and can never be natural. These animals are injected with growth hormones and antibiotics, which means the meat we eat is loaded with additives that can harm us. Animals are not allowed to roam freely or exercise normally, which in turn can create a buildup of toxins and disease. Imagine being caged and not allowed to roam freely your entire life. This could not be healthy for you. These animals are also fed an unnatural diet of chemicals and food that they would never eat natural y.
Many cows are fed ground-up pig parts, goat parts, and horse parts. A lot of these animals used as feed are diseased and not fit for human consumption. Remember that the cow is a vegetarian and is not supposed to be eating diseased animals.
Typically, animals are slaughtered by being hit in the head. The animal experiences incredible pain and trauma.
Adrenaline, which is highly poisonous, permeates the animal’s tissue. The blood, which is also loaded with toxins, permeates the tissue. The animal will often die in its own urine and feces. Then the meat is typical y aged, which means the flesh is hung in a dark room and allowed to rot.
A green, toxic mold starts to cover the rotting flesh. This is nothing compared to the bacteria that covers the meat and fills it with more toxins.
The difference between this and organic or kosher meat
An organic animal has not been genetically modified and taken it out of its natural state. It has been given no drugs, so all the meat is drug-free. Organically-raised animals are allowed to graze the fields naturally. They grow at a normal rate, and are not filled with toxins or disease.
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The organic, grass-fed cow eats grass from nature as it should. The grass has not been filled with chemicals, fertil-izers, herbicides, or pesticides.
An organic animal that is kosher is killed in the most humane way possible, usually by slicing its throat. There is no pain, and the blood is immediately drained out. Its internal organs are inspected to make sure it is 100 %
healthy, and the tissue is salted to draw out any blood and kill any bacteria. It is not aged.
Remember, I am not asking you to give up everything.
I am just showing you some healthier options. Organic, kosher meat is still acidic, so make sure you completely alkalize yourself. Start to limit the servings you have. It is your choice what kind of life you want to live.
If you are on a budget, it is actually cheaper to eat more alkaline food. Some of the recipes are very cheap, and others cost only a little more than what you are spending now. However, if you shop around for alkaline foods, you can save some money. A handful of carrots, a few dates, and a glass of lemon water do not cost that much.
Thirty minutes before each meal, have a big glass of water with lemon in it. Lemon water is highly alkaline, and this will help you eat less and fill you up faster.
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Example of a 10-day Eating Plan:
Day 1
Breakfast: Smoothie (p.228)
Snack: Energy bar (p.227)
Lunch: Fast wraps (p.218)
Snack: Fast nut snack (Almonds, unsalted or soy nuts) (full or half grapefruit optional)
Dinner: Hearty squash quesadillas (p.218) Day 2
Breakfast: Smoothie (p.228)
Snack: Cantaloupe and veggies
Lunch: Sprouted bread or whole-grain bagel with salmon, veggies on the side with your choice of healthy dressings.
Snack: Energy bar (p.227)
Dinner: Fabulous fajitas (p.217)
Day 3
Breakfast: Smoothie (p.228)
Snack: Fast nut snack with vegetables (optional) Lunch: Veggie burger on sprouted bread (not fully alkaline) with salad or vegetables
Snack: Energy bar (p.227)
Dinner: Healthy quinoa pizza (p.217)
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Day 4
Breakfast: Smoothie (p.228)
Snack: Energy bar (p.227)
Lunch: Healthy avocado burritos (p.219)
Snack: Grapefruit and veggies
Dinner: Quinoa wrap (p.212)
Day 5
Breakfast: Smoothie (p.228)
Snack: Fast nut snack
Lunch: Alkaline sandwich, cantaloupe
Snack: Strawberry blueberry pudding (p.224) Dinner: Salmon, wild rice, vegetable (preferably raw) Day 6
Breakfast: Smoothie (p.228)
Snack: Cantaloupe and veggies
Lunch: Alfalfa sprouts salad (p.212)
Snack: Almond butter on celery
Dinner: Healthiest burgers not alive (p.215) Other options: veggie burgers, highly acidic lean meat burger (preferably organic) –— just remember to work to keep your plate 70 percent alkaline.
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Day 7
Breakfast: Smoothie (p.228)
Snack: Grapefruit and veggies
Lunch: Alkaline sandwich, piece of cantaloupe Snack: Energy bar (p.227)
Dinner: Split pea soup (p.222)
Day 8
Breakfast: Smoothie (p.228)
Snack: Energy bar (p.227)
Lunch: Sprouted wheat salad (p.211)
Snack: Handful of dates and veggies
Dinner: Happy jambalaya (p.216)
Day 9
Breakfast: Smoothie (p.228)
Snack: Grapefruit and veggies
Lunch: Cayenne avocado salad with balsamic dressing (p.211)
Snack: Energy bar (p.227)
Dinner: Chow mein tofu (p.216)
Day 10
Breakfast: Smoothie (p.228)
Snack: Handful of dates
Lunch: Sprouted wheat salad (p.211)
Snack: Cantaloupe and veggies
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RECIPES
Breakfast
Buckwheat pancakes with raw almond butter and fruit or almond butter from the store (not as alkaline as home-made, but still good.)
You will find that these pancakes are much more healthy and filling than any others made with refined carbohydrates.
You want to cook these at a low temperature so the fatty acids in the pancakes are not destroyed at a high heat, taking away the good nutrients. A healthier choice to maple syrup is to use agave nectar as an alternative.
Cooking instructions: In a food processor, process all ingredients until smooth. Lightly oil a pan with coconut oil and heat over medium heat. Pour batter in and cook until bubbles arise, or cook for 5 minutes. Turn over and cook for another 5 minutes.
These pancakes are a lot healthier than traditional pancakes and come very close to the same taste. Sprinkle with cinnamon and nutmeg to really get the traditional taste of pancakes.
Buckwheat Pancakes
1 cup buckwheat flour, ¼ cup ground flaxseed, ¼ cup hemp flour, 2 tsp baking powder, 1 tsp cinnamon, ½ tsp nutmeg, 1 banana, 2 cups of water, ½ cup barley flakes (or buckwheat, sprouted or cooked)
Mix buckwheat flour, flaxseed, hemp flour, baking powder, cinnamon and nutmeg in a bowl. In the processor, process the banana and water and add all dry ingredients, until mixture is smooth. Stir in barley flakes with a spoon.
Makes 2 large servings
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Blueberry Pancakes
You will find these blueberry pancakes very similar to the blueberry pancakes that you are accustomed to, with one exception: they have 100 percent better nutrient value.
2 fresh or soaked dried dates, 1 cup blueberries, 1 cup of hemp milk, ¾ cup of water, ½ cup of buckwheat flour, ½ cup sprouted or cooked quinoa, 1 tsp baking powder, 1 tsp baking soda, sea salt to taste
Makes 2 large servings
Chocolate Banana Pancakes
If you don’t make these for yourself, at least make them for your kids. Your kids will love them, and they’re extremely healthy, filled with vitamins, minerals, essential fatty acids, and high quality protein.
2 bananas, 2 fresh or soaked dried dates, 1 cup popped amaranth, (amaranth is a great substitute for flour in pancakes),1 cup chocolate hemp milk, 1 cup of water, ½
cup buckwheat flour, ¼ cup ground flaxseed, ¼ cup hemp flour, ¼ cup roasted carob powder, ¼ cup unsweetened carob chips, sea salt to taste
Makes 2 large servings
Pear Ginger Banana Cereal
This is a great substitute for many grocery store cereals that are laced with sugars and refined grains.
1 banana, 1 pear, 1 date, ¼ cup almonds, 1 tbsp ground flaxseed, 1 tbsp hemp flour, ½ tbsp roasted carob powder, ½ tbsp grated fresh ginger
Makes 1 large serving
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Toasted Cinnamon Apple Cereal
I love this recipe for breakfast since it’s loaded with fiber, and breakfast is the most important meal in which to have lots of fiber. You can also make a big batch of this and put it in your fridge for up to 2 weeks. This is a very easy breakfast to eat for 10 days in a row.
½ apple diced, 1 cup oats (gluten-free, add sprouted or cooked quinoa), ½ cup diced almonds, ½ cup ground flaxseed, ½ cup hemp flour, ½ cup unhulled sesame seeds, ½ cup sunflower seeds, ½ tsp cinnamon ¼ tsp nutmeg, ¼ tsp ground stevia leaf, ¼ tsp sea salt, ¼ cup hemp oil, ¼ cup molasses, 2 tbsp apple juice
Preheat oven to 250° F
Blend together hemp oil, molasses, and apple juice. Combine apple, oats, almonds, ground flaxseed, hemp flour, sesame seeds, sunflower seeds, cinnamon, nutmeg, stevia, and sea salt. Mix well all liquid and dry ingredients.
Use coconut oil to spread on a baking tray (lightly oiled).
Bake for 1 hour and let cool.
Makes about 5 servings.
Eggless option
I don’t eat eggs, as they are very acid-forming in the body.
This dish is loaded with fiber from vegetables. The tofu gives you lean protein and calcium.
8oz firm tofu, crumbled, 1sp ground turmeric, 1 tsp celtic sea salt, ½ tsp ground cumin (optional), 4 tomatoes, quartered, 2 tbsp extra virgin olive oil, 1 large onion, chopped, 1 small sweet potato, chopped (optional), 2
stalks of celery, chopped, 1 red bell pepper, chopped I included turmeric, as it is a spice that is well used in Indian food and is a natural anti-inflammatory.
Combine tofu, turmeric, salt, and cumin in a bowl.
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Puree tomatoes in a blender or food processor.
Heat oil over low to medium heat in a large skillet. Sauté onions until softened. Add sweet potato, if using, sauté until tender. Add seasoned tofu and sauté until you have heated it through. Stir in tomato puree, cover and cook for 5 to 10 minutes or until tomato puree is heated thor-oughly and flavors are blended.
Serves 4
Steel Cut Oats
Bob’s Red Mill organic steel cut oats. Follow directions on package. Slightly acidic, but go for it.
Almond milk or rice milk
Raisins and cinnamon
Avocado Blueberry Extreme
This is a quick and easy breakfast to prepare and can also be eaten as a dessert.
1 avocado, peeled and pitted
Juice of ½ lemon
1 cup of frozen blueberries
Apple and Quinoa
½ cup of quinoa
1 apple
½ lemon
Cinnamon
Optional: raisins
Serves 2
Cook the quinoa according to instructions.
Grate the apple, cook it for a further 30 seconds, grate in the zest of the lemon and squeeze a little lemon in to taste. Add a sprinkle of cinnamon. Can add raisins.
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Hearty Buckwheat Cereal
4 servings
1 cup buckwheat groats
2 1/2 cups water
1/2 teaspoon sea salt
Bring all ingredients to a boil, then cover and simmer for 30 minutes, stirring occasionally. Top with fresh fruit and almond milk.
Quick toast
Go with essence, manna or sprouted grain breads. (See breads)
Toast with almond butter. (vegetables on the side) Breads
If you are going to choose bread, the best wil be sprouted grain. The fewer the ingredients, the more natural they will be. Breads that use sprouted grain do not use flour so it’s a healthier option. The bakery takes the grain and instead of grinding it up into flour, it sprouts the grain and then grinds that up. Because of the sprouting, these breads are more nutritious and they’re cooked on low temperatures. You can find them in the frozen section of your health store. And not just breads, you can also find sprouted bagels and tortilla wraps.
Essence or manna bread comes close to being the most perfect bread on the planet. Essence bread is produced with sprouted grain berries and pure water. Most of our bread today is prepared with bleached and demineralized white flour, often pol uted water, hydrogenated vegetable oil, yeast or baking soda, lard or butter, and chemical-laden table salt
-- all not good for our health. Healthier whole grain breads have now been introduced to the market, but there is just Think, Act, Love, Lose Weight
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nothing that can compare to essence or manna bread. Essence or manna bread can be bought in most health food stores (in the freezer) or on the Internet. They’re usually more expensive because they take more care and time to produce. You can also get sprouted wraps and tortillas.
Costco now carries a sprouted grain bread.
Next best would be whole grain bread. Make sure its 100 % whole grain. Read the labels before buying to make sure. Whole grain wraps, whole grain tortillas, whole grain bagels. These are moderately acidic but a lot better choice than white breads and whole wheat options. Stick to the 100 percent whole grains.
You can’t go wrong with spelt breads and I enjoy the taste a lot more.
Salads
Sprouted Wheat Salad
Serves 6
3 cups fresh wheat sprouts (or any type of sprouts) 1 cup grated carrots
3/4 cup minced onion
3 tbsp flaxseed oil
1 1/2 tbsp fresh lemon juice
Mix all. Sprinkle with paprika. Serve on heavy greens.
Cayenne Avocado Salad
½ avocado, sliced; 1 sheet nori, chopped; 4 cups mixed greens; 1 tbsp nutritional yeast; ½ tsp. cayenne pepper.
Mix all. Sprinkle with paprika. Serve on bed of lettuce.
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Alfalfa Sprout Salad
Serves 6
3 cups alfalfa sprouts
3 cups summer squash, chopped
2 red peppers, diced
2 green onions, chopped
1/4 cup onion, chopped
Dressing
Flaxseed oil, fresh lemon juice
Quinoa wrap
2 tomatoes, 1 avocado, 1 cucumber, 1 large carrot, 2
strips of dulse (tightly packed, ¼ cup) 1 cup soaked or cooked quinoa, 1 leaf of dinosaur kale, balsamic salad dressing
Peel avocado and cube, slice cucumber and tomatoes, grate carrots. Place all ingredients on the leaf of kale.
Bean Spinach Salad
1 (15 ounce) can pinto beans, rinsed & drained 1 (15 ounce) can chick peas, rinsed & drained 1 (15 ounce) can cannellini beans, rinsed & drained 1 red bell pepper, chopped
2 carrots, peeled & chopped
2 stalks celery, chopped
2 green onions, chopped (optional)
1/2 cup olive oil
2 tbsp flaxseed oil-optional
1 tbsp hemp oil-optional
2 tbsp fresh lime juice
2 tbsp lemon juice
2 tbsp agave syrup
1/2 tbsp celtic salt or sea salt
1–2 cloves minced garlic
1/4 cup chopped fresh cilantro
1/2 tbsp ground cumin
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1 tsp ground black pepper
1 tsp chili powder
Cayenne pepper to season at serving time
1. In a large bowl, combine beans, chopped veggies, chives
2. In a large measuring cup, whisk together remaining ingredients
3. Pour dressing over vegetables and combine without mashing the beans
4. Serve over fresh greens
Serves 6-8
Quick Tuna Salad
1 can of chickpeas (drained)
1/2 cup of Veganaise mayo (moderately acidic) 1/2 red bell pepper, chopped
1 carrot, chopped
1 celery stalk, chopped
1/4 cup red onion, chopped
1 tbsp dried parsley
Juice from 1/2-1 lemon
Sea salt and black pepper to taste
You will not believe there is no tuna.
Healthy Guacamole Salad
Serves 2 to 4
3 avocados, finely chopped; 4 tomatoes, diced; ½ tablespoon garlic, minced; 1 bunch cilantro, chopped; ¼
to ½ pound baby romaine, mesclun, or regular romaine lettuce, chopped; juice of 1 lime; 2 tablespoons agave nectar or 1 stevia pack; celtic sea salt and freshly ground pepper to taste
Mix and enjoy
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Beet Salad
2 to 4 servings
1 large beet, thinly sliced; 6 to 8 thin slices cantaloupe or 4 figs, quartered; squeeze of lemon juice, drizzle of olive oil, celtic sea salt and freshly ground pepper to taste, drizzle of agave nectar
Place slices of beets on plate; add lemon, oil, salt, pepper and agave.
Entrées
Mac and cheese
Not alkalizing, but a far better choice than the traditional macaroni and cheese. Great alternative to feed your kids.
12-16 oz cooked whole grain or spelt macaroni 1qt (4cups) rice milk or almond milk
4tbsp Earth Balance (soy free)
1/3 cup spelt flour
3 cups Daiya shredded cheddar or soy
1 cup Daiya shredded Italian blend
½ tsp pepper
1 tsp sea salt
Cook macaroni 6-8minutes. Heat the milk in a small saucepan, do not boil. Melt the Earth Balance in the same pot as macaroni was cooked in. Add the spelt flour and cook over low heat for 2 minutes, stirring constantly. Add hot milk, cooking for 2 more minutes. Take pan off the heat.
Add the cheddar and Italian b