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How To Choose The Right Alkaline Foods? Here’s What You Should Be Eating

How To Choose The Right Alkaline Foods? Here’s What You Should Be Eating

Have you ever had heartburn? It’s an uncomfortable subject. You feel the stomach acid painfully welling up in your chest, then seeping up your throat. You’ve probably also heard people refer to it as acid reflux. Around 19.8 percent of adults have a recurring heartburn condition called Gastroesophageal Reflux Disease (GERD).[1][2] Fortunately, an alkaline diet can help stave off the effects of acid reflux. An alkaline diet works by balancing the pH levels in your body. It also helps maintain muscle and bone density.

The modern American diet consists of a lot of acidic, protein-rich foods, which create an imbalance between acidity and alkalinity. According to Healthline, a medically-reviewed source for health information, there are multiple problems with eating too many acidic foods full of protein:

  • The acid can build up in your urine, causing a type of kidney stone called uric acid stones to form
  • The acid can build up in your blood, causing bone and muscle deterioration and leading to conditions such as osteoporosis, cancer, heart disease, as well as liver problems

To help balance your pH levels, tame the heartburn beast, and reduce the risk of debilitating conditions, consider this list of alkaline foods.

Note: Some foods, such as corn, have a high pH value but don’t convert to alkaline ash in the body. The following list includes foods that:

A) Have a high pH value and also convert to alkaline ash in urine

B) May not have a high pH value but are known to contribute to higher alkaline ash levels in urine

The pH values range from 0 to 14, where 0 is highly acidic, 7 is neutral, and 14 is highly alkaline.

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Consult with a physician before making any drastic changes to your diet.

Tofu

    The pH of soybean curd tofu is 7.2. Soybean curd also provides a good source of vegetable protein. You can add tofu to all sorts of dishes, including stir fry, curry, and casseroles.

    Honeydew

      Yes it’s hard to find the perfectly ripe honeydew, but when it comes to flavor, the search is well worth it. When it comes to alkalinity, the honeydew can reach 6.67 pH. Combine with other kinds of melon for a flavorful and healthy combo.

      Broccoli

        You might hate it, but this stuff is great for you. Broccoli is high in fiber, vitamin C, potassium, B6, and vitamin A. It’s actually a fairly good protein source, and its pH value can reach 6.85.

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        Cabbage

          Cabbage can reach a pH value of 6.8. For a truly healthy, tasty cabbage meal, try a Mexican Cabbage Soup.

          Spinach

            The whole “eat your spinach, it’ll make you stronger” thing (you remember Popeye?) has a health-benefit basis. Spinach has a pH value of up to 6.8, and it‘s high in insoluble fiber, which helps with digestion. One cup of spinach has a gram of protein, and is packed with vitamin K, vitamin A, vitamin C, and iron.

            Flaxseed and Flaxseed Oil

              Flaxseed is high in fiber, which aids in digestion, and ALA Omega 3 fatty acid, which helps prevent heart disease and high cholesterol.[3] Flaxseed oil has the heart benefits of flaxseed without the fiber, and both convert to alkaline ash as they make their way through your digestive system.

              Lemon and Lemon Juice

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                Lemons have high acidity, but you convert it to alkaline ash during digestion. Some sources indicate that, along with watermelon, lemon yields the most alkalinity for your system. Lemons are fantastic for a lot of reasons—lemon juice turns water into an even healthier beverage, and lemons have a ton of vitamin C.

                Beets and Beet Juice

                  Beets check in at up to 6.6 alkalinity, and they may benefit your brain. Researchers from Wake Forest University found that beet juice improved blood flow to the brain because beets have a lot of nitrate, which you convert to nitrite. In turn, nitrite opens up blood vessels.

                  Kale

                    What a fantastic leafy green! In addition to promoting healthy alkaline levels, kale is packed with even more fiber, potassium, vitamin B6, and vitamin C than spinach.

                    Sprouts

                      Brussel sprouts have a pH value of up to 6.3, and they’re chock full of phytochemicals such as isothiocyanates. Isothiocyanates might suppress tumor growth and hormone production. Meanwhile alfalfa sprouts have essential amino acids, antioxidants, and vitamins and minerals.[4] And, sprouted breads are a great option to replace the carb-heavy, flour-based breads we’re used to buying at supermarket.

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                      Quinoa

                        Of course! Quinoa is a great source for your protein, as it’s a complete protein.[5] It’s also great for balancing your alkalinity. The majority of meat protein sources are acidic. Along with a balance of the other foods on this list, quinoa could potentially replace meat in your diet.

                        Herbs and Spices

                          Besides salt, mustard, and nutmeg, most herbs and spices are alkaline. So season and spice your meals to perfection. In particular, capsaicin (a chemical in chili peppers) can help reduce pain and may even help treat heartburn. Also, studies are showing that cinnamon can help with weight loss, can help reduce blood sugar levels, and may be an anti-aging agent.[6]

                          Featured photo credit: freestocks.org via pexels.com

                          Reference

                          [1] Medical News Today: Alkaline Diet Can Combat The Effects Of Acid Reflux
                          [2] GERD Help: GERD and Food
                          [3] University of Maryland Medical Center: Flaxseed
                          [4] Food Source Information: Sprouts
                          [5] Huffington Post: 5 Things You Probably Didn’t Know About Quinoa
                          [6] Time: Why Cinnamon Is Insanely Good for You

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                          Dan Matthews, CPRP

                          A Certified Psychosocial Rehabilitation Practitioner with an extensive background working with clients on community-based rehabilitation.

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                          Last Updated on March 13, 2019

                          How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                          How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                          Have you gotten into a rut before? Or are you in a rut right now?

                          You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                          Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                          1. Work on the small tasks.

                          When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                          Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                          2. Take a break from your work desk.

                          Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                          Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                          3. Upgrade yourself

                          Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                          The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                          4. Talk to a friend.

                          Talk to someone and get your mind off work for a while.

                          Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                          5. Forget about trying to be perfect.

                          If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                          Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                          Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                          6. Paint a vision to work towards.

                          If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                          Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                          Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                          7. Read a book (or blog).

                          The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                          Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                          Check out the best selling books; those are generally packed with great wisdom.

                          8. Have a quick nap.

                          If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                          9. Remember why you are doing this.

                          Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                          What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                          10. Find some competition.

                          Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                          Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                          11. Go exercise.

                          Since you are not making headway at work, might as well spend the time shaping yourself up.

                          Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                          As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                          Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                          12. Take a good break.

                          Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                          Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                          Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                          Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                          More Resources About Getting out of a Rut

                          Featured photo credit: Joshua Earle via unsplash.com

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