Acid vs Alkaline Diets

Acid vs Alkaline

Why add lemon to your water?  Acid vs Alkaline is a relative measure of acidity based on the pH scale.  However, when we look at nutritional quality of food, we actually measure the effect of the foods once they enter the body, rather than testing the food itself.  If you were to test a lemon before eating it, it would indicate a very acidic pH.  However, once in the body, this same food proves to have a very alkalinizing effects on the body. 

The food that enters our mouth gets digested leaving us with the nutritional qualities that we need to thrive.  Each food, once digested, leaves residues in the body.  Alkaline foods provide minerals that can help us to neutralize acids withing the body.  Acidic foods leave acids that need to be neutralized.  Unfortunately, the process of neutralizing these acidic foods takes minerals from within the body.  If you eat too many acidic foods, your body can run out of the minerals needed to keep you healthy.  Once your body runs our of minerals, dis-ease can set in.

So, what is the best ratio to consume of acid vs alkaline foods?  I like to recommend an 70% alkaline, 30% acidic diet to most of my athletic clients.  With that being said, diets are definitely person dependent and so it is important to look at your own lifestyle (ie exercise habits, stress levels, type of employment, and current health concerns) to figure out the best diet for you. 

Contact me if you would like to restore your body's Acid/Alkaline balance.  Together, we can help your body return to an optimal form:)

Goal Setting 101

Preamble:  Proper goal setting is necessary to maximize your potential for success in order to minimize the stresses placed on your body and on your emotions.  Goals should be within your capacity to manifest in a healthy way, given the right conditions and a realistic time frame.

Ultimately, we want to plan at least 2-3 goals per season that are Specific, Measureable, Attainable, Relevant, and Timely.  In other words, your goals will be SMART! 
 

KEY TO GREAT GOALS!

Make sure your goals express who you are, not something that will impress someone or earn praise.  Do it because you want to do it!

Four Principles of Goal Setting:

 1) Your goal must be Measurable

       ·       Complete a 10km race in less than 1 hour or lose 5lbs in 3 weeks

2) Your goal must be under your control

       ·       You only have a measure of control over yourself, your training, and your motivation
       ·       Win the race is not in your control because you do not know who will show up
 

3) Your goal must stretch you!

       ·       Qualify for something; improve by a certain time; feel more energy (nutritional related)
 

4)  Your goal must be stated in the positive

      ·       Focus on what you want to happen, not what you want to avoid
      ·       Example:  don’t go out too hard at the start of the race....you will actually go too hard
      ·       Don’t get a running injury?  Rather try “lower the risk of injury by running only when recovered”

Goals should be racing-outcome oriented.  However, if it has to do with obstacles that have held you back in the past, such as overtraining, burnout, injury or health problems, than that is ok. 

IMPORTANT!!!

 

Don’t confuse goals with dreams.

It's ok to Dream!  Actually, it's quite HealthyJ   If we didn't dream there wouldn't be anything to look forward to in the future.  Remember, Dreams can become realities, but they usually take longer than one season to accomplish. If what you can achieve something within the year or a seaon, it’s not a dream...it’s a GOAL!

A successful individual typically sets his next goal somewhat but not too much above his last achievement.  In this way he steadily raises his level of aspiration ~ Kurt Lewin

Food For Thought! Support Your Brain

This week marked the beginning of another school year.  As I spoke with various students over the past few days, I have noticed that emotional levels were on an all time high (versus the relaxed summer months).  Many are excited to see their friends, others are energized as they get ready to embark on a new grade, and there are those that are anxiously anticipating the much dreaded homework and testing that accompany education. 

 

We are in school to gain knowledge, so why not fuel our brain to ensure that we can retain as much as possible.  Not only will our students end up with higher GPAs but the improved memory will help to reduce stress levels.  That really means food for thought! 

 

 

General Brain Optimization Program

1)  Consume “Brain Boosting” Foods and avoid those “Brain Bummers”

2)  Consume mostly raw fruits, vegetables, nuts, whole grains, farm eggs and fish

3)  Pair Complex Carbohydrates (whole grains, rice) with protein and Essential Fatty Acids

4)  Get 6 hours of Physical Activity per week (Joining a group such as the Hamilton Hammerheads is great for your children.  We offer workouts in swimming, biking, running and strength and conditioning)

5)  Get adequate rest to avoid fatigue (8 hours of sleep per night is optimal)

***** Secret tip:  hold breath for 30 seconds every hour for 30 days (improves mental alertness)

Food is essential to our ever changing and growing bodies.   So, when you wake up in the morning, think about how you want your brain (or your children’s brains) to work.  Below I have listed some of the best brain boosting foods, as well as “Brain Bummers”.  Try these foods in any combination, or follow my recommended Brain Boosting Recipes throughout the day to Power your Brain.

If you are still feeling apprehensive about your brain’s memory ability, contact a Holistic Practitioner as they may help to determine more specific needs for your body.

Best Brain Boosting Foods

Spinach - Aids in memory retention

Eggplant - Improves focus

Broccoli – Improves cognitive function

Eggs – Contain a high level of choline which gives memory a boost

Yogurt - (if you are able) contains a high level of calcium which helps with memory and alertness as well as an amino acid called tyrosine which produces dopamine.  Dopamine is responsible for reward-driven learning.

Wild Salmon - improves brain growth & function

Bananas - are high in antioxidants, dopamine (boosts memory and attention) and serotonin (boosts memory, learning and mood).

Blueberries - boost brain function and help to protect the brain from stress while improving motor skills and learning capacity

Apples - prevent the loss of acetylcholine, an important neurotransmitter important for memory and brain health

     
Hemp Seeds - are Rich in Omega 3's which are essential for brain and nervous system health.  They promote memory, learning, and immune function.

Lecithin - helps to increases acetylcholine levels in the brain which boosts memory.  Acetylcholine actually determines Brain Speed, if you have a lot your brain works faster than if you are deficient. As a bonus, it is also helpful in reducing anxiety. 

Nuts and seeds - help to improve cognitive function due to their high content of Essential Fatty Acids and acetylcholine.   

Garlic - possesses memory-enhancing properties

Brain Protection

Red Cabbage – As an antioxidant it helps to decrease brain cell damage

Brain Bummers

Coffee - offers immediate gratification and awakens the mind, but rest assured your will crash and be left without memory retention capacity.

 
Simple Sugars - may seem like a great idea in the moment but they actually “turn-off” your brain.
 

Recipes

 Brain Booster 1

 

2 Tbsp Flax Oil

1 Banana
½ Cup of Pre-Soaked Almonds (Soak Overnight)
1 Cup Frozen or Fresh Blueberries
2 Cups of Almond Milk
4 ice cubes
1 Serving of Protein Powder

Brain Booster 2

1 Banana

1 Apple (you can use apple juice if you like)
½ Cup Blueberries
1/3 Cup Hemp Seeds
1 Tablespoon Lecithin
4 ice cubes Handful Ice
1tbsp ground flax seed
 
“Brain-iac” Salad
 
Spinach
3 tbsp Hemp seeds
1 tbsp Lecithin granules
Shredded Red Cabbage
4 Radish
Chopped Broccoli
1 tbsp Raisins
Cucumber

Brain Boosting Snacks

Yogurt and nuts

Yogurt and berries
Banana and nut butter
Apple and nut butter
Hard boiled egg
Yogurt mixed with homemade granola (nuts, hemp hearts, lecithin, maple syrup, raisins)