Professional Documents
Culture Documents
Ross Bridgeford
Version 4.0
Updated June 2015
DISCLAIMER
Contents
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1
What is Live Energized &
Who is Ross?
You dont have to give up all of your favourite foods and YES you can still have a fun
and pleasureable relationship with food (and
drink).
Getting abundant health and abundant energy
is all about balance, taking things a step at a
time and making the right choices with your
diet and lifestyle more often than not.
It doesnt mean never having a cheat meal, or
a cheat day.
It means being real, human, social, fun AND at
the same time loving your body so wanting to
do the right thing when it matters.
I also believe that every one of us, on our journey to abundant health should first focus on
getting the good stuff in, before we start worrying about cutting the bad stuff out.
Just this one little shift will make a huge difference for you. It removes the stress and
anxiety, and it stops you from judging yourself
harshly.
Focus on getting the good in, and for the
most part, the bad will look after itself.
I just love that.
So in under a few hundred works, this is
what I believe in and my philosophy to
health.
Approach this guide with that in mind. Dont
fall into the trap of looking at the acid foods
and the alkaline foods and thinking aarrrggghhh what am I going to eat!?
Ross Bridgeford
The reality is, the alkaline diet is a very, very simple and
straightforward approach to health, but is backed by
extensive science (see page16 for just a handful of these
studies).
4
Your body HAS to keep the pH of your
blood, cells and other fluids at just slightly
alkaline (pH 7.365) and it will do ANYTHING it has to in order to maintain this
pH balance.
To do this, your body calls upon its store
of alkaline buffers, which it draws upon
to neutralize the acids we ingest or create through bodily processes. This store
of buffers is very easily depleted because
most of us eat and drink such strong acids.
To put this in context, the pH scale is
logarithmic so pH 6 is 10x more acidic
than pH 7, meaning pH 5 is 100x times
more acidic than pH 7 and pH 4 is 1000x
more acidic. Cola has a pH of between
2 and 3. So you can see how a diet filled
with meats, dairy, fizzy drinks, alcohol etc
would quickly deplete these buffers.
And so the body has to maintain this alkaline pH in a much more devastating manner. Put it this way, the body will sacrifice
all else to maintain this pH, such is its importance. It will sacrifice your medium and
long-term health to keep this short term
goal of homeostasis (the perfect balance
in the body).
The incredible stress it puts your body under to try to neutralise these acids is huge.
It will overproduce sodium bicarbonate to
try to neutralise the acidity from the food
and the excessive hydrochloric acid the
stomach has to produce to digest these
foods (reflux anyone?) It will draw alkaline
minerals from elsewhere in the body (such
as calcium from your bones, and magnesium from your vital organs) leading to all
manner of inflammatory conditions. Any
acidic toxins it cannot expel will be bound
up in visceral fat to protect your organs
from the acids and the toxic byproducts
they produce (and this visceral fat is just
the start of a whole lot more inflammation,
as well as the love handles).
And this is just the start.
6
These are just a few of the results of your
body rigidly maintaining that pH at 7.365.
So its true - you cant change your pH.
As a race, weve seemingly been TRYING
to for decades, but its stayed there, despite every modern, refined, junk food we
can throw at it.
You cant change your pH.
The goal of the alkaline diet is to give
the body everything it needs to keep it
there!
Were giving the body all of the nourishment we can to help support the body, to
maintain this pH, to keep the homeostasis.
Because when the body is in balance it THRIVES.
MYTH #2: Why Eat Alkaline When the
Stomach is Acid?
This one is much easier. The stomach is
not a big pit of acid, swishing around 24/7.
It is an incredibly clever organ of digestion,
which produces hydrochloric acid ondemand to digest the foods you eat and
prepare them for nutrient extraction in the
large intestine. There are two things going
on here. Firstly, the stomach acid does not
burn, melt and destroy all foods to nothing like youd imagine an acid doing that
in a science class. It simply prepares them
for the next stage of digestion, where the
nutrients (i.e. the alkaline minerals, antioxidants, vitamins etc) can be extracted and
dispersed around the body.
9
They all have the same effect on the body
sugar is sugar is sugar, no matter where
you get it from and fruit is absolutely
packed with it.
10
How quickly or slowly the body metabolises different sugars may have an
effect on your energy levels (in terms of
how quickly the peaks and troughs will
follow one another) but makes no difference to the fact that the sugar ferments
and fuels these harmful microforms in
exactly the same way.
Tomato, avocado, lemon, lime and grapefruit are all alkalising and full of goodness.
So stick to the following rules:
1) fruit should be eaten in moderation (1
piece per day)
2) it should be in-season
3) it should not be juiced
4) lemons, limes, avocado, tomato are
alkaline-forming and can be eaten as
much as you like
5) aim for lower sugar fruits such as berries and melons
6) avoid high sugar fruits such as pineapple and banana
7) never have dried fruits, they are concentrated sugar hits!
11
While this does give a read of its alkalinity from the mineral content of the food,
this is only half the picture. By burning it
at such a high temperature they also burn
away all of the most acid-causing content
of the food, namely sugar. That is why on
some charts high sugar fruits are listed as
alkaline. Bananas for instance are high in
the alkaline mineral potassium, BUT they
are also 25% sugar which makes them
extremely acidifying when we consume
them.
12
1. Green Drink:
Highly alkalising, highly nutrient dense and
unbelievably good for you, green drinks
are a must have for me. I can almost guarantee that if you start having four green
drinks per day then you will almost instantly start seeing the benefits. A rich source
of chloropyhll, vitamins, minerals, antioxidants and other nutrients the greens
infuse your body with highly alkaline ingredient to cleanse, neutralise acids and give
your body a huge energy boost.
2. Healthy Fats:
For optimal health, energy and wellness
I strongly urge you to give some focus
to the omega 3 and coconut oil that you
consume.
Omega 3:The important omega 3s are
ALA, EPA and DHA. The human body
cannot make omega 3 on its own so it is
essential that we supplement our diets.
Omega 3 is also the fat that we are most
deficient in. Experts suggest that we need
between 20-40ml of omega 3 per day to
function optimally. To get this through diet
alone is difficult, even if we eat oily fish
and nuts every single day. Go for a mix of
sources including flax, fish and krill and
look to get plenty in your diet as well as
through the supplement.
Coconut Oil: MCT are hard to come by,
and almost all other oils we consume are
long chain. We specify coconut oil because it is almost always organic, is incredibly resistant to heat, light and air (unlike all other oils) so it can be cooked with
and still healthy, and it tastes great!
13
4. Antioxidants
I strongly recommend adding a good antioxidant supplement to your daily regime.
I dont want you to get too bogged down
with resveratrol vs pine bark vs green tea
extract and so on, just aim to get a good,
solid, supplement that contains a nice
range of ingredients.
Oxidation kills cells, causes free radical
formation, surpresses the immune system,
causes inflammation and ages your body
from the inside out.
14
In fact, in my Alkaline Diet Recipe Book
Volume 2 (available at
http://www.alkalinedietmadeeasy.com) I
give a sample menu to show this exact
point, youd get 228% of your protein RDI
(138g):
15
For testing urine, let some urine flow before testing as this will give more of an
average reading.It is also a good idea to
test 2-3 times in a day in order to get an
average, as first thing in the morning the
body has retained fluids over a long period of time and it will engage in different
processes to remove acid wastes from the
body throughout the day (depending on
activity and diet).
Why the Differences and Fluctuations?
The reason that there is such a difference
between your urine and saliva readings is
that a) your mouth is more likely to contain
acidic bacteria throughout the day (if you
brush your teeth it will show a very high
alkaline reading due to the toothpaste so
there is not much of a way around this)
and b) because your urine is more of a
reflection of the processes the body is undertaking to remove acid from the body.
Both of these are therefore subject to
fluctuations. I would recommend taking
the average of several readings to gain a
bigger picture of your progress rather than
concentrating on each reading in isolation.
16
17
Alkaline Diet
Scientific Research
& Literature
18
Takeaway Quote:
The aim of this study was to investigate
the efficacy of an alkaline mineral supplement as a means of suppressing disease
activity in rheumatoid arthritis (RA) patients
This study suggests that an alkaline supplement may improve function and pain in
rheumatoid arthritis and may represent an
easy and safe addition to the usual treatment of RA patients.
19
Alkaline Diet Reduces Chronic Acidosis
Clinical Journal of the American Society of Nephrology, 2012
Acidosis is Prevalent in those with kidney
problems, and an alkaline diet can help
improve this by reducing the acidosis.
Article Title: Dietary Acid Load and Metabolic Acidosis in Renal Transplant Recipients
Article Published: Clinical Journal of the
American Society of Nephrology November 07, 2012 vol. 7 no. 11 1811-1818
Takeaway Quote:
Acidosis is prevalent among renal transplant recipients (RTRs) and adversely
affects cardiometabolic processes.In addition to conventional factors contributing
to acidosis, diet might influence acid-base
homeostasis in RTRs. Higher intake of
fruits and vegetables and lower animal
protein intake is associated with less acidosis in RTRs (renal transplant recipients).
Takeaway Quote:
The modern Western-type diet is deficient
in fruits and vegetables and contains excessive animal products, generating the
accumulation of non-metabolizable anions
and a lifespan state of overlooked meta-
20
Takeaway Quote:
Dietary patterns characterized by high
consumption of fruit and vegetables,
whole grains, fish, and poultry, and by
decreased consumption of red meat,
processed foods, sugar-sweetened beverages, and starchy foods may retard the
progression of type 2 diabetes.
Healthy diets can help people to live more
years without type 2 diabetes.
Authors: Katherine Esposito, ChristinaMaria Kastorini, Demosthenes B. Panagiotakos, and Dario Giugliano.
Article Title: Acidbase balance may influence risk for insulin resistance syndrome
by modulating cortisol output
Article Published: Medical Hypotheses
Volume 64, Issue 2, 2005, Pages 380384
Authors: Mark F. McCarty
Recent evidence suggests that the moderate metabolic acidosis associated with a
protein-rich diet low in organic potassium
salts can likewise evoke a modest increase in cortisol production.
Since cortisol promotes development of
visceral obesity, and has a direct negative
impact on insulin function throughout the
body, it may have the potential to increase
risk for insulin resistance syndrome and
type 2 diabetes. This report correlates high
potassium consumption, or a high intake
of fruits and vegetables, with reduced risk
for diabetes and coronary disease.
21
22
There continues to be considerable debate about the role of acid vs. basic components of the diet on the long-term status
of bone mineral density. The theory that an
acidic environment leads to progressive
bone loss has long been proposed, and
has been supported by numerous shortterm human studies. We examined the
effect of components in the diet thought to
have basic (alkaline) effects and acid effects on bone mineral density(and) these
results support the role of base-forming
foods and nutrients in bone health.
Article Title: Supplementation with alkaline minerals reduces symptoms in patients with chronic low back pain
Article Published: Volume 15, Issues 23,
2001, Pages 179183
Authors: Jrgen Vormann, Michael Worlitschek, Thomas Goedecke, Burton Silver
23
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liveenergized.com
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The Definitive
Acid/Alkaline
Food Charts
liveenergized.com
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liveenergized.com
27
Is it alkaline? Who do
you trust?
When youre first starting the alkaline diet,
one of the most frustrating things is seeing such inconsistencies between the food
charts that are out there on the internet.
I want to clear this up for you, once and
for all, right now!
28
is it alkaline?
29
And if a food has ANY of these boxes ticked, its most likely acidic:
Does it Contain Sugar: sugar is the biggest contributor to whether a food is
acidic or alkaline. Avoid sugar as much
as possible!
is it alkaline?
Chia/Salba
Quinoa
Butter Beans
Soy Beans
White Haricot Beans
Avocado
Beetroot
Basil
Capsicum/Pepper
Cabbage
Celery
Chives
Collard/Spring Greens
Coriander
Endive
Garlic
Ginger
Green Beans
Lettuce
Mustard Greens
Okra
Onion
Radish
Red Onion
Rocket/Arugula
Tomato
Endive
Chicory
Snowpeas
Lemon
Lime
Moderately
Alkaline
Avocado Oil
Olive Oil
Coconut Oil
Flax Oil/ Udos Oil
Buckwheat
Lentils
Tofu
Goat & Almond Milk
Artichokes
Asparagus
Brussels Sprouts
Cauliflower
Carrot
Courgette/Zucchini
Leeks
New Baby Potatoes
Peas
Pumpkin
Swede
Squash (Butternut,
Summer etc)
Watercress
Fennel
Grapefruit
Coconut (fresh, milk,
water, cream,
yoghurt)
Pomegranate
Rhubarb
Mildly
Alkaline
EAT LESS
Alcohol
Coffee & Black Tea
Fruit Juice (Sweetened)
Cocoa
Honey
Jam
Jelly
Mustard
Miso
Tempeh
Rice Syrup
Soy Sauce
Vinegar
Yeast
Other Condiments
Dried Fruit
Beef
Chicken
Eggs
Farmed Fish
Pork
Shellfish
Cheese
Dairy
Artificial Sweeteners
Syrup
Mushroom
www.liveenergized.com
Ocean Fish
Goats Cheese
Vegan Cheese
Apple
Apricot
Banana
Blackberry
Blueberry
Cranberry
Grapes
Guava
Mango
Mangosteen
Peach
Papaya
Strawberry
Moderately
Acidic
Neutral/
Mildly Acidic
Black Beans
Chickpeas/Garbanzos
Kidney Beans & Other
Beans
Seitan
Potatoes
Cantaloupe
Nectarine
Plum
Sweet Cherry
Watermelon
Oats/Oatmeal
Soybeans
Buckwheat Pasta
Brown Rice
Rice/Soy/Hemp Protein
Freshwater Wild Fish
Rice & Soy Milk
Brazil Nuts
Pecan Nuts
Hazel Nuts
Sunflower Oil
Grapeseed Oil
Highly
Acidic
Green drinks
Grasses
Beet Greens
Watercress
Cucumber
Kale
Kelp
Spinach
Parsley
Broccoli
Sprouts
(soy, alfalfa etc)
Sea Vegetables
(Kelp, Seaweed)
Himalayan salt
Highly
Alkaline
EAT MORE
30
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Beverages
(Non-Alcoholic)
High
Medium
Acidic Food
Low
Low
Medium
Apple Juice
Berry Juice Blend
Carrot Juice (Fresh)
Chamomile Tea
Coffee (Decaf )
Coffee (Espresso)
Cola
Ginger Tea
Ginseng Tea
Goats Milk
Grape Juice
Grapefruit Juice
Lemon Juice
High
Milk Shake
Orange Juice
Pear Juice
Pineapple Juice
Root Beer
Soft Drinks (Carbonated)
32
Beverages
(Non-Alcoholic)
High
Medium
Acidic Food
Low
Low
Tea (Green)
Tea (Herbal)
Tomato Juice (homemade)
High
Tea (Black)
Vegetable Juice
Medium
Water (Tap)
Ale (Dark)
Ale (Pale)
Beer (Dark)
Beer (Pale)
Malt Liquor
Scotch
Vodka
Wine (Red)
Wine (White)
Spirits (Most)
ds
ACID & ALKALINE
FOOD CHART
www.liveenergized.com
33
Medium
Acidic Food
Low
Low
Medium
Barley (Whole)
Barley Flour
Bran (Cereal)
Bran (Oats)
Brown Rice
Buckwheat Flour
Buckwheat Whole
Corn (Processed)
Malt
Millet
Oat Bran
Oat Flour
Whole Oats
Quinoa
Rice (Brown)
High
Rice (White)
Rice Flour
Rye
Soy Flour
34
Medium
Coriander Seeds
Dill Seeds
Hazelnuts
Macadamia Nuts
Peanuts
Pecans
Pine Nuts
Pistachio Nuts
Pumpkin Seeds
Quinoa Seeds
Sesame Seeds
Soy Nut
Sunflower Seeds
High
Chestnuts
Flaxseed
Medium
Celery Seeds
Fennel Seeds
Low
Cashews
Cumin Seeds
Low
Amaranth Seeds
Cardamom Seeds
Acidic Food
Walnuts
35
Medium
Acidic Food
Low
Low
Medium
Bass
Clams
Crab
Flounder
Herring
Lobster
Mackerel
Mussels
Oysters
Perch
Salmon
Scallops
Shrimp
Snapper
Swordfish
Tuna
Trout
High
Whiting
36
Fruits
High
Medium
Acidic Food
Low
Low
Medium
Apples
Apricots
Apricots (Dried)
Avocado
Bananas
Berries (Black)
Berries (Blue)
Berries (Raspberry)
Cherries (Sour)
Coconuts (Fresh)
Cranberries
Cranberries (Dried)
Currants
Dates
Dates (Dried)
Figs (Dried)
Grapefruit
Grapes
Guava
Kiwi Fruit
Lemons
Limes
High
Mandarins
Mangos
37
Fruits
High
Medium
Acidic Food
Low
Low
Olives (Ripe)
Oranges
Papayas
Peaches
Pears
Persimmons
Pineapples
Plums
Pomegranates
Prunes
Raisins
Raspberries
Strawberries
Tangelos
Tangerines
Watermelon
High
Olives (Green)
Tomatoes
Medium
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Vegetables
High
Barley Grass
Beans (Lima)
Beans (Mungi)
Beans (Navy)
Beetroot
Brussels Sprouts
Burdock Root
Cabbage (Chinese)
Cabbage (Red)
Cabbage (White)
Cantaloupe
Carrots
Cauliflower
Celery
Chards (Swiss)
Chinese Cabbage
Chicory
Collard Greens
Corn (Fresh)
Low
Beet Greens
Low
Artichokes
Asparagus
Medium
Acidic Food
Medium
High
39
Vegetables
High
Cucumber
Daikon Radish
Dandelion Greens
Jerusalem Artichokes
Kohlrabi
Leek
Lentils
Lettuce
Leaf Lettuce
Lotus Root
Mushrooms
Mustard Greens
Okra
Onions
Other Grasses
Paprika
Parsley
High
Hops
Kelp
Medium
Garlic
Kale
Low
Eggplant
Ginger
Low
Dill Weed
Endive
Medium
Acidic Food
40
Vegetables
High
Medium
Acidic Food
Low
Parsnips
Peas
Pinto Beans
Potatoes (with Skin)
Radishes
Rhubarb
Romaine Lettuce
Rutabagas
Salad Greens
Soybeans
Spinach
Spring Onion
Squash (Winter)
Sprouts
Sweet Potato
Tomato
Turnip Greens
Watercress
Wheatgrass
Yams
Zucchini
Low
Medium
High
41
Medium
Bay Leaf
Cinnamon
Dill
Ginger
Marjoram
Oregano
Parsley
Pepper (Black)
Pepper (Cayenne)
Tarragon
Thyme
Turmeric
Low
Basil
Coriander (Arugula)
Acidic Food
Low
Medium
High
42
Sweeteners
High
Medium
Acidic Food
Low
Low
Medium
High
Aspartame
Corn Syrup
Honey (Processed)
Honey (Natural)
Maple Syrup
Molasses
Rice Syrup
Saccharin
Stevia
Sugar (Brown)
Sugar (White)
43
Various Foods
High
Medium
Acidic Food
Low
Low
Medium
Almond Butter
Avocado Oil
Balsamic Vinegar
Bee Pollen
Butter (Regular)
Canola Oil
Chocolate (Milk)
Cacao (Raw)
Chlorella
Coconut Oil
Flaxseed Oil
Macadamia Oil
Malt
Miso
Nori Seaweed
Olive Oil
Peanut Butter
Peanut Oil
Salt (Table)
Salt (Sea)
High
44
Various Foods
High
Low
Soybean Oil
Sunflower Oil
Tahini Sauce
Medium
Sesame Oil
Spirulina
Low
Salt (Himalayan)
Seaweed
Medium
Acidic Food
Tempeh (Fermented)
Tofu (Fermented)
High
45
Drinks
High
Medium
Acidic Food
Low
Medium
Almond Milk
(unsweetened)
Coconut Milk
(unsweetened)
Coconut Water
Filtered Water
Carbonated Drinks
Cows Milk
Goats Milk
Insant Coffee
Espresso
Tap Water
Herbal Tea
Green Tea
White Tea
Lemon Water
Lime Water
Green Juice (no fruit)
Green Smoothie (no fruit)
High
Low
46
Drinks
High
Medium
Acidic Food
Low
Low
Medium
High
Beer
Wine
Spirits (straight)
47
Medium
Acidic Food
Low
Low
Medium
High
Bacon
Beef (Frankfurters)
Beef (Hamburgers)
Chicken Liver
Chicken Meat
Duck
Goat
Ham
Lamb
Lard
Liver
Rabbit
Roast Beef
Salami
Sausages (Most)
Steak
Turkey
Veal
Venison
48
Processed
Foods
High
Medium
Acidic Food
Low
Low
Medium
Baked Beans
Beans (Canned)
Burritos (Beef )
Burritos (Chicken)
Chicken Nuggets
Chicken Sandwich
Chicken Soup
Chips (Fried)
Coleslaw (Homemade)
Corn Chips
Corn Syrup
Corned Beef
High
Jam
Ketchup
Lasagna
Liverwurst
Macaroni
Margarine
49
Processed
Foods
High
Medium
Acidic Food
Low
Low
Medium
Mayonnaise
MSG
Mustard (Prepared)
Noodles (Most)
Pancakes
Pastrami
Pepperoni
Pickle Relish
Pizza (Most)
Popcorn (Salted)
Pork Sausage
Potato Chips (Baked)
Potato Chips (Fried)
Preserves (Most)
Puddings
Soy Sauce
Spaghetti
Sweet Pickles
Tacos
Tomato Paste (Natural)
High
Tomato Sauce
Tortilla (Fried)
50
Baked Products
and Cakes
High
Medium
Acidic Food
Low
Low
Medium
Apple Pie
Bagels
Baked Potato
Baking Soda
Biscuits (Most)
Bread Sticks (White)
Brownies
Carrot Cake
Cheese Cake
Cookies
Croissants
Danish Pastry
Donuts
Ice Cream (All Flavors)
Pita (White Flour)
Pretzels
Puff Pastry
Pumpernickel
Rye Bread (Whole)
Sprouted Breads
High
Tortillas
White Bread
51
Medium
Acidic Food
Low
Low
Medium
Butter (Regular)
Butter (Grass-Fed)
Camembert Cheese
Cheddar Cheese
Coconut Milk
Coconut Cream
Coconut Yoghurt
High
Cottage Cheese
Cream
Cream (Sour)
Cream Cheese
Egg (Whole)
Egg (White Only)
Ghee
Gouda
Hard Cheese (Most)
Milk (Cow's Skim)
Milk (Cow's Whole)
Mozzarella
Skim Milk
Soft Cheese
Soy Yoghurt
52
53
Spinach
Research on Spinach:
Nutrients per 1 Cup
Vitamin K 1110% RDA
Vitamin A 337.3% RDA
Manganese 84%
Folate
RDA
65.7% RDA
Magnesium 38%
RDA
Iron
35%
RDA
Vitamin C 31%
RDA
Vitamin B2 27%
RDA
Calcium
25%
RDA
Potassium 23%
RDA
Vitamin E 21%
RDA
Fiber
RDA
19%
54
Kale
1327% RDA
Vitamin A:
354% RDA
Vitamin C:
88.8% RDA
Manganese: 27%
RDA
Fiber:
12%
RDA
Calcium:
11%
RDA
Magnesium: 11%
RDA
Iron:
9%
RDA
Omgega 3: 7%
RDA
Research on Kale:
Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics.
Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298300. 2009.
Angeloni C, Leoncini E, Malaguti M, et al. Modulation of phase II enzymes by sulforaphane: implications for its cardioprotective potential. J Agric
Food Chem. 2009 Jun 24;57(12):5615-22. 2009.
Bhattacharya A, Tang L, Li Y, et al. Inhibition of
bladder cancer development by allyl isothiocyanate. Carcinogenesis. 2010 Feb;31(2):281-6.
2010
Higdon JV, Delage B, Williams DE, et al. Cruciferous Vegetables and Human Cancer Risk: Epidemiologic Evidence and Mechanistic Basis. Pharmacol Res. 2007 March; 55(3): 224-236. 2007.
Zhang Y. Allyl isothiocyanate as a cancer chemopreventive phytochemical. Mol Nutr Food Res.
2010 Jan;54(1):127-35. 2010.
55
Cucumber
23%
RDA
Molybdenum: 8%
RDA
Vitamin C:
6%
RDA
Potassium: 5%
RDA
Manganese: 5%
RDA
Magnesium: 4%
RDA
Research on Cucumber:
Kumar D, Kumar S, Singh J, et al. Free Radical
Scavenging and Analgesic Activities of Cucumis
sativus L. Fruit Extract. J Young Pharm. 2010
Oct;2(4):365-8. 2010.
Milder IEJ, Arts ICW, van de Putte B et al. Lignan
contents of Dutch plant foods: a database including lariciresinol, pinoresinol, secoisolariciresinol
and matairesinol. Br J Nutr 2005, 93:393-402.
2005.
Rios JL, Recio MC, Escandell JM, et al. Inhibition
of transcription factors by plant-derived compounds and their implications in inflammation and
cancer. Curr Pharm Des. 2009;15(11):1212-37.
Review. 2009.
Tang J, Meng X, Liu H et al. Antimicrobial activity of sphingolipids isolated from the stems of
cucumber (Cucumis sativus L.). Molecules. 2010
Dec 15;15(12):9288-97. 2010.
56
Broccoli
Broccoli is just a must. If you are serious about living with health, energy and vitality you simply have
to eat broccoli, if not on a daily basis, then at least 4
times per week.
Broccoli has been proven over and over and over
again to be incredibly powerful in inhibiting cancers,
supporting the digestive system, the cardiovascular
system, the detoxification processes in the body
and also supporting the skin, metabolism, immune
system, being an anti-inflammatory and providing
ample antioxidants.
Sound good?
Eaten steamed or raw its a hugely alkaline, hugely
nutritious food. Please, please, please eat lots and
lots of it. Put it in salads, juices, smoothies, soups
steam it with other veggies you can even roast it if
youre having sunday lunch.
Dont let a meal go past without thinking to yourself
how could I get some broccoli in here?
135% RDA
Vitamin K:
115% RDA
Folate:
16%
RDA
Vitamin A:
14%
RDA
Manganese: 10%
RDA
RDA
Potassium: 8%
RDA
VItamin B6: 8%
RDA
Vitamin B2: 7%
RDA
Research on Broccoli:
Broccoli and Cancer Prevention: John W. Finley,
Clement Ip, Donald J. Lisk, Cindy D. Davis, Korry
J. Hintze, and Phil D. Whanger. Cancer-Protective
Properties of High-Selenium Broccoli. CancerProtective Properties of High-Selenium Broccoli.
2001. American Chemical Society
Broccoli and Cardiovascular Disease: Lingyun
Wu, M. Hossein Noyan Ashraf, Marina Facci,
Rui Wang,Phyllis G. Paterson, Alison Ferrie, and
Bernhard H. J. Juurlink. 2004. Dietary approach
to attenuate oxidative stress, hypertension, and
inflammation in the cardiovascular system. The
Proceedings of the National Academy of Sciences
Broccoli and Cancer Prevention: Ambrosone CB,
Tang L. Cruciferous vegetable intake and cancer
prevention: role of nutrigenetics. Cancer Prev Res
(Phila Pa). 2009 Apr;2(4):298-300. 2009.
Broccoli and Cancer Prevention: Clarke JD,
Dashwood RH, Ho E. Multi-targeted prevention of
cancer by sulforaphane. Cancer Lett. 2008 Oct
Chemo-protection and Broccoli: Konsue N, Ioannides C. Modulation of carcinogen-metabolising
cytochromes P450 in human liver by the chemopreventive phytochemical phenethyl isothiocyanate, a constituent of cruciferous vegetables.
Toxicology. 2010 Feb 9;268(3):184-90. 2010.
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Avocado
RDA
Vitamin K:
38%
RDA
Folate:
30%
RDA
Vitamin C:
24%
RDA
RDA
Potassium: 20%
RDA
RDA
So now were over the fat issue, avocado also contains a wide range of other nutrients that have serious anti-inflammatory, heart health, cardiovascular
health, anti-cancer, and blood sugar benefits.
Containing key antioxidants such as alpha-carotene, beta-carotene, lutein, selenium and more it is
a powerful, alkaline, nutrient-dense superfood.
Research on Avocado:
Avocado & Adult Health: Fulgoni V, Dreher M,
Davenport A. Avocado consumption associated
with better nutrient intake and better health indices in U.S. adults (19+ years): NHANES 20012006. Abstract #8514. Experimental Biology,
Anaheim, CA. April 28, 2010. 2010.
Avocado & Cancer: Ding H, Han C, Guo D et
al. Selective induction of apoptosis of human
oral cancer cell lines by avocado extracts via
a ROS-mediated mechanism. Nutr Cancer.
2009;61(3):348-56. 2009.
Avocado & Cancer: Ding H, Chin YW, Kinghorn
AD et al. Chemopreventive characteristics of
avocado fruit. Semin Cancer Biol. 2007 May 17;
[Epub ahead of print] 2007. 2007.
Avocado & Inflammation: Rosenblat G, Meretski S,
Segal J et al. Polyhydroxylated fatty alcohols derived
from avocado suppress inflammatory response
and provide non-sunscreen protection against UVinduced damage in skin cells. Arch Dermatol Res.
2010 Oct 27. [Epub ahead of print]. 2010.
58
Celery
37%
RDA
Folate:
9%
RDA
Vitamin A:
9%
RDA
Potassium: 8%
RDA
Molybdenum: 7%
RDA
Dietary Fiber: 6%
RDA
Vitamin C:
RDA
5%
Research on Celery:
Celery and Hypertension: Kurl S, Tuomainen TP,
Laukkanen JA et al. Plasma vitamin C modifies the
association between hypertension and risk of stroke.
Stroke 2002 Jun;33(6):1568-73 2002.
Celery & Cholesterol: Tsi D, Tan BK. The mechanism underlying the hypocholesterolaemic activity
of aqueous celery extract, its butanol and aqueous
fractions in genetically hypercholesterolaemic RICO
rats. Life Sci 2000 Jan 14;66(8):755-67 2000.
Capsicum/Bell Pepper/
Pepper
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195.8% RDA
Vitamin A:
58%
RDA
RDA
Folate:
RDA
11%
Dietary Fiber: 7%
RDA
Vitamin E:
7%
RDA
Molybdenum: 6%
RDA
Alongside these lesser known or more complexnamed antioxidants, bell pepper is one of, if not the
best food source of the more common antioxidants:
vitamin C, vitamin A and vitamin E.
In fact, bell peppers contain twice as much vitamin
C as oranges.
60
twelve
starter
alkaline
recipes
61
BREAKFASTS
62
Energy-Doubling
Breakfast Smoothie
Serves: 4
Instructions
1. If you are reading this a few hours
Ingredients
1/2 a ripe avocado
2 handfuls of spinach
1 handful of kale
cucumber
200ml almond milk
3 tbsp coconut oil
50g soaked almonds
25g soaked cashews
1 tbsp sunflower seeds
1 tbsp chia seeds
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Chai-Infused
Quinoa Porridge
Preparation Time: 15 minutes
Serves: 2
Instructions
First prepare the quinoa to the packet
instructions OR follow the excellent advice on cooking light fluffy quinoa here
at TheKitchn
Once the quinoa is cooked and drained,
add it back to the saucepan and stir
in the chai spices (cinnamon, ginger,
nutmeg and cloves if youve done them
in a pestle and mortar) and add the
coconut cream or milk and throw in the
scraped out vanilla pod (or add the drop
or two of vanilla essence).
Ingredients
64
Baked Bean Salsa
Brekkie
Serves: 2
Instructions
Roughly chop the spring onions, halve
the cherry tomatoes, and finely chop
Ingredients
1 can of haricot beans (pref. organic)
4 spring onions
6 cherry tomatoes
1 handful of basil
2 handfuls of spinach
2 cloves of garlic
1 avocado
lemon
Olive oil
Himalayan salt & black pepper
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LUNCH !
66
Kale Slaw & Creamy
Dressing
Ingredients
1 bunch Tuscan, Cavalo Nero or Curly kale,
thick stems removed and leaves thinly
sliced
67
Anti-Inflammatory
Soup
Preparation Time: xx minutes
Serves: 4
Instructions
1. Start by chopping the red onion, garlic, ginger (peeled) and turmeric (peeled) roughly.
2. Gently heat a little coconut oil in a pan and
very gently get the onion started, and once
its cooking a little, add the turmeric, ginger,
mustard seeds and garlic being careful not
to burn the garlic.
3. Now add the root veggies (carrot, pumpkin,
sweet potato), the red pepper and the tomatoes and stir it all around to coat the veggies
in the oil and flavours (you should be able to
smell that delicious turmeric now)
Ingredients
68
Cool Summer Salad
Preparation Time: xx minutes
Serves: 2
Instructions
Firstly, get the quinoa cooked and out of the
way. The rough guide is to mix one part quinoa
to five parts water, so do this (unless you pack
says otherwise), bring to a boil and then simmer
super-gently until the water has absorbed.
Next, you have two options with the beetroot
and carrot. If you have a Spiral Slicer use this
to make carrot and beetroot spirals, but if not
then you will want to grate them with a standard
cheese grater into a bowl. Once grated, press
with some kitchen roll/towel to get rid of some
of the excess moisture.
Ingredients
69
DINNERS
70
Raw Pad Thai
Serves: 2
Instructions
Ingredients
3 medium courgettes (zucchini)
3 large carrots
2 spring onions, chopped (also
known as green onions, scallions)
1 cup shredded red cabbage
packet of beansprouts
1 cup cauliflower florets
1 bunch of fresh coriander/cilantro,
chopped roughly
Sauce
cup tahini
cup almond butter
cup tamari
1 tsp coconut sugar
2 tbsp lime or lemon juice
1 clove garlic, minced
1 inch of ginger root, grated
71
Alkaline Thai
Green Curry
Serves: 2
Instructions
Ingredients
2 spring onions
Broccoli
1/4 cauliflower
1 carrot sliced
125ml coconut milk
Handful of coriander
Large finger of ginger
1 stick of lemongrass
1-2 chillies
2 limes
Asian greens (bok choi etc)
1 teaspoon of green curry paste
Cubes of firm tofu (optional)
Soba noodles or brown rice.
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Tuscan Bean
Soup
Serves: 6
Instructions
Ingredients
2 Tbs (30mL) olive oil
1 medium onion, chopped
2 stalks celery, chopped
4 cloves garlic, chopped
3 cups (680g) chopped tomatoes
6 cups (900g) tinned cannelini beans
5 cups (1.25L) water
1/2 tsp (3g) Himalayan Salt
Freshly ground pepper, to taste
1 cup (75g) spelt pasta shells, or other
small pasta shape
1/4 cup (9g) fresh basil leaves, coarsely
chopped
Firstly, you need to steam fry the onions, celery, and garlic until tender. Do
this in a few spoons of water in a large
pan. Once it is all nice and tender you
can add the chopped tomatoes (juice
n all) and warm this over a medium to
low heat, breaking up the tomatoes so
that it is all chunked down in nice small
chunks. Cook this all together for about
fifteen to twenty minutes.
Now you can add the lovely creamytextured cannelini beans, the water,
salt, pepper and cook over a mediumlow heat for another twenty minutes.
Once the beans are soft youre good.
Now you can add the spelt pasta and
cook for another ten minutes until it is al
dente.
Once the soup has cooled a little bit,
stir in the olive oil and add the basil
leaves.
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SNACKS
74
Crispy Cauliflower
Buffalo Wings
Preparation Time: 45 minutes
Serves: 4
Instructions
Firstly, get the oven heated to 230 degrees (450f).
Now in a bowl, mix together the flour,
water, garlic powder and salt and whisk
this until it is like a smooth batter.
Toss through the cauliflower and then
bake for around 15-20 minutes, giving a
shuffle around half way through.
If youre making your own barbeque
sauce as per the ingredients above, this
is what youll do while the cauliflower is
cooking:
Ingredients
1 head of cauliflower, chopped
or snapped down into bite-sized pieces
1 cup of chickpea (garbanzo) flour
1 cup of water
1 tsp of garlic powder
1/2 teaspoon of Himalayan salt
(finely ground)
75
Coconut Energy
Balls
Serves: 16 balls
Instructions
1
In a bowl, mix together the coconut oil, maple syrup and cacao
powder. Stir and press the oil until
thoroughly blended.
Then, with your hands, form mixture into 3/4-inch round balls.
Ingredients
76
Alkaline Home-Baked
Pumpkin Bread
Preparation Time: 30 minutes
Serves: 2
Instructions
Ingredients
Remove the skin from the pumpkin, cut out the stalk and remove
the seeds. Mash the pumpkin well,
and then stir in the remaining
ingredients.
1 small pumpkin
300g gluten-free flour
2 tsp baking powder
1 tsp of Italian seasoning
2 tbsp of oil (udos choice, hemp
oil, flax oil etc)
50-75ml of water
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78
Simple Steps to
Get Started
If you can take it slow and start to incorporate these tips into your daily lifestyle, it becomes a habit and second
nature, rather than feeling like work
every day.
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80
As per point two, above in my five priciples you have to focus on the small,
simple stuff that has the most impact
and in my opinion, getting green foods
in is the single most powerful thing you
can do to dramatically change your
health, energy and vitality.
Note: Omega 6 and 9 are also important but we tend to get enough of
those through consumption of olive
oils, vegetable oils etc - for now focus on omega 3.
.
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Ross