ALKALINE LIFESTYLE

TRANSITION GUIDE
tips and personal guidance on
transitioning to an Upful lifestyle

CHANTEL ROBERTSON
© UpfulBlends
 Table of Contents

Alkalinity 411 2
Why Experience Alkalinity? 3
What to Eat 4
Alkaline Food 5
Hybrid Food 7
What Not to Do 10
Replacements 11
FAQs 12
Tips and Tricks 15
Herbs to keep Close 16
Equipment 22
How to Socialize 23
Alkalinity on a Budget 24
Transitions to Kick Start 25
Bustin' Those Myths 28
Conscious Mind Alkaline Body 29
How to Handle Questions 30
How to Read Labels (Ninja Move) 31
Upful Recipes 33

Copyright 2018 Upful Blends 

Permission to make one copy for personal use is hereby granted to recipient. 
 gratitude

BLESSINGS, UPFUL TRIBE!

What's going on, family! The name is Chantel, speaker,
advocate and owner of Upful Blends, and it's my pleasure
to welcome you to the Alkaline Lifestyle Transition Guide!
I need for you all to really vibe with me on the beginning
of this journey, for this will be one of the most life-changing
decisions you’ll ever make! 

Since experiencing dis-ease and the reversal of illnesses to the

body,spending time at Dr. Sebi's Usha Village, overcoming the mind
and depression in the process, and living fully within the alkaline lifestyle,
I'm committed and filled with joy to help you all peel back years of conditioning and
experience an unstoppable life!

So, are you ready to start your journey through an experience of a lifetime? Are you truly ready to
live an unstoppable lifestyle, live in divine health, and reconnect to the mind and body? Well, it's here
NOW and we're about to put in this 'overcoming the mind' work in, because that's what it really
comes down to, right? Breaking the rules and getting out of comfortability while having an epic
experience!
This guide is to help plant the seed of immense change within you and help you gain confidence
in taking that next step towards alkalinity from my first hand experience. I'll do my part in
walking you through this with everything from why to experience it, what to eat and not eat,
how to get all the nutrients you need, how to make it affordable, how to eat out and socialize
as a vegan, and more. 

Love always,

Chantel

Chantel
www.upfulblends.com

ALKALINE LIFESTYLE TRANSITION GUIDE

© UpfulBlends
 DISCLAIMER

I do not claim that this lifestyle or the herbs can cure any disease. None of the information offered here is intended to
replace any program that your medical doctor has prescribed for you, nor does it conflict with any medication you are
taking. I am only speaking on my personal experience within the lifestyle and what has been experienced by others as
outlined in multiple sources.

Please seek the advice of a healthcare professional for your specific health concerns. Individual result may vary.
This information has not been evaluated by the FDA. This information is not intended to diagnose, treat, cure or
prevent any disease.

Results from consuming the products offered on the Site may vary from person to person. Please do not use the
products available on the Site when pregnant or breast feeding. You should consult your doctor before using the
products offered on the Site, or any dietary supplement. The statements on the Site have not been evaluated by the
Food and Drug Administration, and the products offered on the Site are not intended to diagnose, treat, cure, or
prevent any disease.

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© UpfulBlends
 ALKALINITY 411
"Anything God made is on the alkaline side. Why? Because it's molecular structure is complete."
- Dr. Sebi

Everything manifested on Earth is from the one source and on a cellular energetic level we are directly
connected and one in the same. We are of the same matter as all that is created here through love. With that
said, we must vibrate on that frequency. Alkalinity is based on pH, which is a scale of how alkaline (energy filled)
or acidic (low/no energy) something is. Alkalinity, which is in a high energy state, is at a pH of 7.0 and higher.
Acidity is 6.9 and lower and loses it's energy, as shown in the graph below. Substances that aren't acidic or
alkaline (neutral) usually have a pH of 7. The body works to maintain a slightly alkaline 7.4 pH environment in
the blood.

What you consume or use on your body that is man made adds acidity to the blood and the body overall,
bringing it to experience a low energy state. Ever wonder why you feel extremely tired after eating a meal with
meat, processed foods, or dairy, but if you were to stuff your face with a salad, yes you'd be stuffed but you will
move with the same or even higher energy level.

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 Alkalinity is an awareness, an
unmeasurable life experience; and
conscious perspective that brings, love, Why Experience
peace and connection to the mind and
body.

Alkalinity is experiencing life where pain

Alkalinity?
and limitation is diminished, sickness
drastically decreases, and the light
behind all of life begins to shine through
your being.

Alkalinity is breaking away from

'hereditary' conditionings.
Nothing is viewed as 'dead' but an
expression of all life and consciousness.

Photo courtesy of Chantel at Usha Village in La Ceiba, Honduras.

"Healing has to be consistent with life. if it isn't, then it's not healing. The
components have to be from life itself."
- Dr. Sebi
We live in a world where there's toxins and temptation everywhere but we don't have to live in a low energy
state. Our bodies have constantly been bombarded and conditioned with small but significant amounts of
toxins, waste, metals, and calcification going all the way back to how our parents lived when we were in the
womb, to the current moment where our life experiences guided us to live within the conditioned
Caribbean/African Culture that was influenced by the western philosophy and not of our roots. It's not our
family's fault because they did not know and it's brave of you to step into awareness and wisdom within our
roots. I know we all are on the same page when I say rice, beans, stew chicken, plantains, pork, sweet and
process foods can be hard to detach from! Years on years of conditioning doesn't vanish over night.

Now, bringing it to the present, there's a mass amount of man made toxins within and around us. From the
toxins in the air, exhaust from cars, in lotions and soaps; food and liquids; and also in dealing with stress,
anxiety, anger and depression which manifests dis-ease and illness within the body.

The body must cleanse from what has been put into it, as I've mentioned earlier in the guide. These toxic
things go right into our body systems, effecting the mind and body in a detrimental way. Over time, they cause
extreme inflammation, calcification and mucus in the body, causing a disconnect in the experience of life.

With consuming alkalinity, it will catapult you to a next level state of living by removing these accumulated
toxins in the body and blood; de-stressing the entire system, and re-electrifying the body. Whether you follow
an alkaline lifestyle, looking to transition or not looking to change at all for the moment, helping your body
regain life with taking small steps into alkalinity will manifest an epic and Upful life!

YOU MAY READ MORE ON MY JOURNEY THAT GUIDED ME TO ALKALINITY HERE.

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 WHAT TO EAT?
Alkaline-based food can include everything from
pancakes to pizza, smoothies to salads, chili to
mac and cheese, burgers to burritos, crab cakes
to "fried to chicken", BLT to BBQ, and cupcakes to
cheesecake. Alkaline food isn’t just upful for the body, it’s
mouthwatering!

"Food Guide Pyramid" of Vegan Food

The four types of alkaline-based food are fruit, vegetables,
whole grains, and legumes, also known as beans and nuts.
When you build your meals from these four food groups, you
get an unlimited variety of electrical, great-tasting meals that
meet all of your body's requirements.

What Makes Alkaline Food More Healthy Than Vegan Food

Because alkaline food comes from nature itself, it’s high in carbon, controls the acid levels of the body, is free of
mucus and inflammation causing chemicals that eliminate dis-ease from the body, and have not been altered by
the human being with starch as it's base. It has all we need to connect to our bodies, heal, grow and nourish
ourselves. Vegan food is a great place to start, however, vegan food is being produced with processed foods,
starch, and soy. Animal-based food, on the other hand, is highest in saturated fat and cholesterol; causes mucus,
calcification and inflammation in the body; brings acidity into the body, and contains zero fiber.

Imagining a typical 9-inch plate, you want to fill half your plate with vegetables and fruit, one quarter of the plate with a high-protein plant-based food, and
the other quarter with whole grains. And be sure your plate reflects the rainbow of colors in fruits, veggies, beans, and grains.

What a Typical Day Looks Like

Consume 32 oz of spring water first thing in the morning to wake up your body and organs for the day. Adding key
lime to it will alkalize the water and speed up the metabolism. Also, consuming herbs in the morning, as well will
replenish your body with minerals, electrify the entire system, and help you maintain your energy levels
throughout the day. It can lead to eating less and not over indulging in food, as well since your body is being fed
with minerals and vitamins, what our temple needs!
Here’s a sample of what a typical day can look like:

Rise: 32 ounces of spring water with 10 oz of steeped herbs or 10 oz of sea moss and bladderwrack tea or
consume 1 tbsp of sea moss and bladderwrack powder (multi vitamin) in a fruit smoothie. (always
break your fast with fruit or fresh pressed juice)

Break-fast: Bowl of sliced burro bananas, strawberries and raisins with a dash of cloves and an optional
tablespoon of walnuts or hemp seed sprinkled on top. Drink 32 ounces of spring water between now
and noon. (we've gotta' make it to 1 gallon guys!)

Lunch: Try eating around noon to be in alignment with the body's natural rhythm. Large dandelion and kale
salad with a creamy chickpea stew and a side of spelt crackers or flat bread.

Mid-day: Hummus and tomato slices or 4-5 dates with an optional walnut butter. Consume 32 ounces of water
from now to the evening meal. (We're almost there!)

Dinner: Veggie stir-fry with dandelion, ginger, red and green peppers, walnuts and mushrooms over wild rice,
followed by sliced apples, pears and mangos. Consume 32 ounces of water 30 - 45 minutes after
you're done eating, giving your body time to digest all of the food. Finish your night with a cup of
steeped herbs.
Your typical day may vary depending on what your individual purpose is.

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 ALKALINE FOODS 
“One must consume life to maintain and sustain itself -not Death.”
Dr. Sebi

Eating alkaline food promotes an alkaline environment within the body, which allows the space to
heal, achieve optimum connection within the mind and body, and to experience an epic life! The
food below are all approved and included in Dr. Sebi's African Bio Mineral Balance.

Amaranth greens – same as Callaloo, a Kale Lettuce (all, except Iceberg)

variety of Spinach Mushrooms (all, except Shitake)
Avocado Mustard greens
Asparagus Nopales – Mexican Cactus
Bell Peppers Okra
Chayote (Mexican Squash) Olives
Cucumber Onions
Dandelion greens Sea Vegetables
Garbanzo beans (chick peas) (wakame/dulse/arame/hijiki/nori)
Green banana Izote – cactus flower/ cactus Squash Tomatillo
leaf- grows naturally in California Jicama Turnip greens
Zucchini

(No canned fruits or Seedless fruits)

Apples Melons - seeded

Bananas – the smallest one or the Burro/mid-size Orange (Seville or sour preferred, difficult
(original banana) to find )
Berries – all varieties. Elderberries in any form. No cranberries Papayas
Cantaloupe Peaches
Cherries Pears
Currants Plums
Dates Prickly Pear (Cactus Fruit) – (added)
Figs Prunes
Grapes -seeded Raisins -seeded
Limes (key limes preferred with seeds) Soft Jelly Coconuts (and coconut oil)
Mango Soursops – (Latin or West Indian markets)
Tamarind

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 NUTS & SEEDS
Includes nut & seed butters
Brazil Nuts
Hemp Seed
Raw Sesame Seeds
Raw Sesame “Tahini” Butter
Walnuts

OILS
Minimize the use of oils.
Olive Oil
Coconut Oil
Grapeseed Oil
Sesame Oil
Hempseed Oil
Avocado Oil

SUGARS
100% Pure Agave Syrup – (from cactus)
Date “Sugar – (from dried dates)

SEASONINGS
Achiote
Pure Allspice Oregano
Basil Powdered Granulated Seaweed
Bay leaf (Kelp/Dulce/Nori – has “sea taste”)
Cayenne/African Bird Pepper Pure Sea Salt
Cilantro Sage
Cloves Savory
Dill Sweet Basil
Habanero Tarragon
Onion Powder Thyme

GRAINS
Amaranth Rye
Fonio Spelt
Kamut Teff
Quinoa Wild Rice

YOU MAY READ MORE ABOUT DR. SEBI AFRICAN BIO-MINERAL BALANCE HERE

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 hydrid foods to not eat  "If nature didn't make it, don't take it."
Hybrid foods are plants, vegetables, and
Dr. Sebi fruits made by man by unnaturally taking
two or more, cross-pollinating them in a
laboratory, and combining them to make
something new. In order to tie two
unequal chemicals you have to use a
starch. Starch is a binder and chemical
that causes havoc on the body on a
cellular level. Although these foods may
have great benefits, they also
compromise the mucous membranes,
causing mucus and inflammation. The
foods listed below are hybrid and not of
the original natural order of life.

Turmeric is a huge one that we come to not want to believe is hybrid but is. Studies done by Washington State
stated that Turmeric (Curcuma longa L.), is a cultivated member of the Zingiberaceae (ginger) family known both
for its culinary and medicinal uses. Turmeric is propagated only vegetatively because it is a sterile hybrid between
wild Curcuma species, between Curcuma aromatica and closely related species such as Curcuma petiolata or
Curcuma aurantiaca. The thousands of cultivars of turmeric that exist in south and southeast Asia may have
resulted in part from independent hybridization events.

Meat, dairy and processed foods Curry powder (it has turmeric)
Potatoes Rice
Yams Corn- corn oil, flour, sugar or syrup
Soy Canola- canola oil
Sugar cane Rapeseeds
Sweet potato Carrot
Pumpkin Kiwis
Beets Honey
Leeks Cotton oil
Aloe Vera Tomatoes (except the Plum or Cherry)
Most beans and peas Flax seed
Peanuts/ Peanut Butter Yellow crookneck squash
Seedless grape and any seedless fruits Red-hearted chicory
Garlic Papaya- if imported from Hawaii
Shallot Pineapple
Celery Cranberries
Broccoli Grapefruit

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 Broccoli Yeast
Hybrid, acid based vegetable. Destroys the lymph nodes and the lymphatic system. Dr.
It has no nutritional value. Sebi refers to candida as a yeast infection.
6.0 pH 4 - 4.5 pH

Cauliflower Salt
It's worse than broccoli and robs the body of minerals, Will harden your arteries and eventually kill you.
taking it from the bone marrow. It has no carbon. Use sea-salt or Himalayan salt.
5.9 pH
Beets
Garlic Is a hybrid plant. Made in Holland Oxford.
It’s dangerous and if you were to put on a wound it It has inorganic lead.
wouldn't heal. While garlic does lower blood pressure, 4.30 pH - 6.0 pH
it also weakens the membrane.
3.3 pH String Beans
5.0 pH
Celery
Has the highest concentration of inorganic salt. Maple Syrup
5.7 pH Formaldehyde is known to be used to make maple
syrup. It's used to keep the hole open in the maple tree.
Carrot 4.6 - 5.0 pH
Man-made from combining the “Yarrow” which is the
Queen Anne’s Lace and wild yam. Nutmeg
4.9-5.9 pH Deadly. "If you were to boil two and drink the water,
you'll be dead in two minutes. Has arsenic and was
Rice made by man.
Contains cyanide and high levels of starch. It's also 3.75 pH
high on the Glycemic index.
6.0 pH

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 Soy Spinach
Eats up the iron and oxygen in the blood. Has a Ph level below 7.0, it is not alkaline. May
6.0 - 6.3 pH have beneficial substances just like the carrot
and milk. Spinach has a starch base and has no
Cassava iron.
Not natural and has cyanide
6.2 pH Shiitake mushrooms
It is a hybrid mushroom.
Honey 4.1 pH
Made from the bee. Benefits one part of the body but
disrupts our mucous membrane. Kombucha
3.9 pH You have to feed it glucose. Kombucha was
made in Japan.
Pineapple 2.5 - 3.5 pH
Compromises the mucous membraine
3.3 pH Plaintain
High in starch
Cranberry/Cranberry Juice 4.15 pH
2.4 - 2.5 pH

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 WHAT NOT TO DO OR USE IN THE LIFESTYLE?
"If someone wishes for good health, one must first ask oneself, if he is ready to do away
with the reason for his illness. Only then is it possible to help him."
- Hippocrates

While living within the alkaline lifestyle, you want to be mindful of not only what you consume but
how you go about your day, what you use, and how you use it. These factors play a huge roll on our
body and mind in that it directly effects us on a cellular and intra-cellular level. We may not feel the
strength of it's effects at the moment but it's doing more damage than we know.

Microwaving food is a huge one that we've been accustomed to using without batting an eye while not becoming
aware that it removes the life energy from the food. When you heat up your food in plastic, toxic chemicals like BPA
and phthalates can leach out of the containers or covers, contaminating your food with endocrine and hormone
disruptors. It's radiations are on the lower side of the electromagnetic radiation and are on the low energy end of the
energy spectrum. It's frequency is similar to most 4G cellular networks or your typical wifi router. Now, I'm not sure
about you, but I'd rather spend an extra 15 minutes heating my food on the stove or oven rather than ingesting food
that has been depleted and changed on a energetic and molecular structure and has been intertwining with radiation
of any kind. I pass!

Animal Products, Fish, Hybrid Foods, Alcohol Purchase, support or use products that
contain glycerin, gelatin, collagen,
No Canned or Seedless Fruit fluoride, or any other chemicals.

Unnatural lotions, toothpaste, soaps, shampoo, Plastic can cause deformities of the
deodorants, etc. These are going directly into male and female genitals; premature
your blood stream and lymph nodes. puberty in females; decreased sperm
quality; and increases in breast and
Unnatural air fresheners, cleaning products, prostate cancers, infertility,
detergents. Breathing unnatural scents flood the miscarriages, obesity, diabetes,
nervous system with all sorts of metals and allergies and neurological problems.
toxins. When using cleaning products, use Use glass containers and jars.
natural brands or make your own from home by
using white vinegar, baking soda, lemon and Aluminum foil is convenient but
lavender! Lemon is hybrid but good to use for leeches into the food and interferes
cleaning. with the digestion of calcium,
phosphorus, and fluoride, and can
Don't stay in the AC for long periods of time. even result in osteoporosis. It damages
Get outside and clean your airways. Flow the liver, and impairs the kidneys. It's
oxygen to the mind. It helps with mental clarity, linked to neurodegenerative diseases
anxiety, and creative thought. like Alzheimer’s and Parkinsons. It
leads to colic, sleep disturbance,
Stay away from swimming pools. It's filled with anemia, and speech problems.
bacteria, toxins, and chlorine! All of that your
body is soaking up like a sponge. Water bottles are a hormone and
fertility disruptor, that causes cancer
Animal skins or hairs and weight gain. The toxicity from
water bottles can damage your liver
Hunting and fishing and other organs.

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 REPLACEMENTS/SUGGESTIONS

Although you're living within the alkaline lifestyle, you don't have to completely forget about
things you've once loved to eat. All you have to do is change the ingredients a bit! These
things are a breeze to make and the best thing to do is make it in batches and keep stored in
a glass jar for when you need it.

MEAT CHEESE MAYONAISE MILK WHIPPED CREAM

walnut brazil nut aquafaba coconut milk aquafaba
walnut walnut milk
mushroom
butternut squash
chickpea hemp milk

CHIPS HONEY SUGAR    EGGS 

dehydrated vegetables, agave agave, date sugar, date syrup aquafaba, chickpea flour
zucchini, squash

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 FAQ'S
Q: Where do I get iron from?
A: Herbs: Vegetables: Nuts: Grains: Dried fruit: Seeds:
Sarsasparilla Kale Brazil nuts Quinoa Dates Hemp
Sarsil Berry Callalool Walnuts Amaranth Raisins Fennel
Guaco Dandelion Tef Sesame
Purslane Lams Quarters Kamut
Blessed Thistle Tomatoes
Yellowdock Green peppers
Chickweed Chickweed
Elderberry Purslane
Lilly of the Valley
Blue Vervain Q: Where do I get my Vitamin B12?
Guinea Hen Weed A.
Eating lots of raw vegetables and fruits will
supply B12.
Sea vegetables (dulce, bladderwrack, kelp)
Nut milks
Sunlight
Q. Where do I get my calcium? It's important to get blood-work done regularly to
These alkaline herbs are high in calcium. ensure your not depleted of B12. If you need to
Not the calcium found in sinks or supplements receive the supplement, please seek a holistic
that are given to us. doctor.
A. Herbs: Food:
Dandelion Root Amaranth greens (cooked) 1 cup 276mg
Ginger root Brazil Nuts 1 cup 213mg
Bladderwrack / Kelp / Sea moss Dates (pitted) 10 150mg
Arnica Dandelion greens (cooked) 1 cup 147mg
Burdock Root Figs 1 cup 300mg
Oatstraw Sesame seeds 1oz (28g) 273mg
Red Raspberry Leaves Turnip Greens (cooked) 1 cup 249mg
Alfalfa Kale (cooked) 1 cup 179mg
Horsetail Okra (cooked) 1 cup 177mg
Chickweed Tahini 2 Tbsp 130mg
Nettle Leaves Walnuts 1 cup 115mg
White Oak Bark Purslane greens (cooked) 1 cup 90mg
Mullein Garbanzo beans 1 cup 80mg
Chaste Tree Berry
*Magnesium is needed for calcium absorption,
which one can get from
eating fresh fruits such as avocados, apples and bananas.

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Q: Where do I get my protein?
A: Proteins are nitrogen-based compounds, not the protein we've been
conditioned to know that comes from milk and meat. "They tell you that
you need protein but the gorilla doesn't consume anything high in
protein. He consumes vitamins and minerals." Dr. Sebi also cured
patients of dis-ease, feeding them a diet primarily devoid of protein,
and abundant in minerals and vitamins, which we're comprised of.

Alkaline 'proteins':
Vegetables: Fruit: Nuts: Legumes: Grains:
Amaranth Apple Hemp seeds Garbanzo beans; 15g Amaranth 20g
Artichokes Banana (Burro) Sesame seeds 25.5g Kamut
Avocado Cantaloupe Walnuts Quinoa
Chayote Figs Brazil nuts; 19g Rye 24.9g
Cucumbers Grapes (seeded) Hemp powder; 35g Spelt
Dandelion Greens Orange (sour orange) Tef
Green pepper Papaya Wild rice
Kale Peaches
Lettuce Pears
Mushrooms Strawberries
Onions Watermelon (seeded)
Okra
Tomatoes (cherry and plum)
Turnip greens
Watercress
Zucchini

Q: Will I lose weight?

A. Yes, of course! That's the best part. Losing weight from ridding the body of everything that isn't conducive for it's
growth, all of the inflammation, mucus, and toxins, is a great experience. Switching up the lifestyle will also have
you experience a huge reduction in stress and anxiety, which will in turn help with overall weight loss. We, on
average, have between 25 - 35 lbs of waste clogged in our colons. We have to clear all of that out.

Once you start the journey of releasing these things from your body, you can begin to build again. Just as the
mental drag we endure. Once you release all negative thoughts and habits, you're then able to create and
experience life in a better state and amplified. Of course with incorporating exercise.
Some people lose more weight than others depending on their metabolism and what they specifically are ridding of.
There are those that live alkaline who are muscular and more heavy set. You can still build from an alkaline way of
eating which is much more enjoyable when you're building from minerals, natural carbs, and protein.

Photo was taken by Chantel at Usha Village, Honduras.

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 Q. How do you stay focused, Chantel? Isn't living within the lifestyle difficult?
A. I'm going to give you three simple and powerful words that make a huge impact on any outcome you receive in your life.
Focus, commitment, and awareness. Nothing worth experiencing comes easy, especially years on years of conditioning. My focus and
commitment is unmatched. I trusted I was aware of the connection to the mind and body I had but the awareness I have now is at a state
where I have no desire to live any other way because I'm experiencing life on a completely different frequency. I'm aware of the control and
space between mind and body. Plus, I was in a place of dis-ease and illness and that's something I will never go back to. The list can go on
for a bit really, haha.

Q. What should I use for hygiene?

A. Natural holistic deodorants and soaps are theee best! Especially those alkaline alternatives. African Black
Soap is great to use to wash your face and body. When washing your genital area, you may add Chamomile
and Coconut Oil to warm spring water and use as a wash. You may also boil distilled water, pour over Sage,
Red Clover, and Chamomile or Coconut oil, allow to cool, strain and use that to wash as well. Be sure to
store in a non-plastic bottle with a tight lid. It'll last 2-3 months.

Great hygiene comes naturally when living within the lifestyle. After awhile, you'll eliminate body odor
altogether to where you won't need deodorant and even when you use the restroom you could walk out and
no one would even know!

Q. What water should I drink?

A. Spring water is the best water to consume. Distilled and purified water is pure H2O and pure H2O doesn’t exist
in nature, which naturally provides us with the water we're to consume. Nature divinely provides minerals in water
which alkalize it, and kills pathogens that collect in it. The body uses these minerals to help with proper water
absorption, to help kill pathogens and cleanses the body. It electrifies rather than causing calcification
within. Distilled water might quench your thirst, but it will not adequately hydrate, protect the body, and provide it
the minerals it needs. Many people will be deficient in minerals due to the water they consume. If you're skin is
becoming dry and you consume plenty of water, it could be from the water you consume or what you use to
shower! You may purchase pH sticks from Amazon, and test out the water you're using or purchase an alkaline
water system, such as the brand Air Water Life. Alkaline water brands are:
Starkey - 9.6 pH
Iceland - 8.45 pH
Eternal - 7.55 pH
Crystal Geyser - 7.2 pH

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 Picture sourced from wikipedia.

TIPS & TRICKS 

The chart above shows the circadian rhythm and how our bodies natural work on this time clock. A circadian
rhythm is pretty much the natural clock our bodies flow with. The 24-hour rhythms have been widely observed in
plants, animals, fungi, and bacteria. As the levels of cortisol and melatonin cycle throughout the day, they tell all
the cells in your body what “time” it is. The cells each then set their own internal clocks to the brain’s clock to work
in a natural flow.

When your circadian rhythms are properly regulated, you sleep well, have energy when you rise from your nightly
rest, your energy is constant throughout the day until it starts to gradually diminish in the evening, and it reduces
your risk of dis-ease!

Those who experience jet lag can come to understand that its due to their circadian rhythm. I love going camping
ever so often to normalize my internal clock and connect back with my root. It helps because you're isolating
yourself from technology, pollutants in the air from living in the city, and your allowing the space of resonance and
natural balance to take place. Usually take 2-3 days to rewire it.

Making this change for the health of your mind and body is a huge step and
can often times feel overwhelming when breaking away from conditioning.
These last minute tips will make the transition and experience much more manageable, working on the rhythm
of the body and in turn easy on the mind.

Have daily moments of stillness and meditation Go to sleep between healing hours of 10pm-2am.
Increase your fruit intake for fiber, energy, and Drink water when you first rise in the morning.
calories. Get some sun when you first rise or at least 30 minutes
Increase your intake of leafy green vegetables, throughout the day.
chickpeas, alkaline grains, and squash for protein. Consume break-fast at 8 and lunch around noon to flow with
If attempting to lose weight, avoid heavy meals, oils, your circadian rhythm.
and fruti. Consume more of sea moss. Use key lime, cucumber slices, fruit or alkaline herb of choice in
Consume Bladderwrack and Sea moss daily. (Your your water to alkalize it.
daily vitamin-102 minerals) Portion management and consuming larger portions are
Consume sea veggies for iodine and B12 important if not wanting to lose too much weight.
supplement. Consume herbs on a daily basis to continue to electrify the body
Drink 1 gallon of water a day. with minerals.

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© UpfulBlends
Alkaline Herbs

to Keep Close

These herbs are electrical and alkalize the entire body on a

cellular and intracellular level. They serve in a divine way to bring
peace and love. Incorporating these herbs in your daily routine, in
the morning or before you rest at end of day, will guide the body
and mind back to root connection, through alkalinity and
homeostasis.
 Sarsaparilla
(iron, manganese, sodium, silicon, sulfur, copper, Zinc, iodine)

This high energy herb provide our vessel with the highest concentration of
iron in any plant. It cures anemia, impotency in men, STDs, herpes. It's an
anti-inflammatory, anti ulcer, antioxidant, anticancer, with diaphoretic and
diuretic properties, which means your body is constantly flushing out toxins
to keep it self electric.

To make as a tea, use 1 tsp of herb for every 8 oz of hot water. First, boil the water
in a glass pot, then turn off heat. Add water to the herb. Steep for 10 - 15 minutes.

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© UpfulBlends
 Burdock Root
(Contains all 102 minerals, high amounts of chromium, cobalt, iron, magnesium,
phosphorus, potassium, silicon, and zinc. It contains smaller amounts of calcium, copper,
manganese, selenium, and sulphur)

The root of this herb reconnects us with our root by being a powerhouse and blood
purifying show stopper. Many people are surprised to learn that burdock is an edible
food, cooked or raw. It reduces excessive levels of uric acid in the blood, treats under
active and overactive thyroid, iodine deficiencies and high blood pressure. It reduces
fever, increases urine flow, and eases the hardening of the arteries. The herb also
contains inulin, which helps to regulate inflammatory responses initiated by the immune
system.

In addition, it's been used to treat a variety of skin diseases such as abscesses, acne,
carbuncles, psoriasis, eczema, herpes, and HIV. It's phytosterols in the plant are
believed to stimulate natural hair growth, as well!

To make as a tea, use 1 tsp of herb for every 8 oz of hot water. First, boil the water in a glass
pot, then turn off heat. Add herb to the water and steep for 10 - 15 minutes.

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© UpfulBlends
 Elderberry
(87% of the daily value in vitamin C, vitamin A, potassium, iron, phosphorus,
copper, vitamin B6, fiber, betacarotene)

Elderberry is a sacred berry used for thousands of

years for “the flu”, colds, coughs, HIV/AIDS, STDs
and boosts the immune system. It's also used for
back and leg pain; sciatica, nerve pain, and chronic
fatigue syndrome.

To make a tea, add spring water, elderberries, allspice and

cloves into a small glass pot. Bring to a boil, reduce heat,
and simmer for 20 - 25 minutes. This helps bring out the
beneficial properties of the elderberries. Remove from heat
and let cool for about 5 minutes. Strain through a fine mesh
strainer and pour into individual mugs. Stir in raw agave for
a sweet alkaline taste if needed.

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© UpfulBlends
 Sea Moss
(sulphur compounds, protein, iodine, bromine, beta-carotene, calcium, iron, magnesium, manganese,
phosphorus, potassium, selenium, zinc, pectin, B-vitamins, vitamin C)

The sea moss has nutrition on a cellular level and is nature's only plant based
source of thyroid hormones with 92 minerals out of the 102 minerals we're
compromised of! It's hard to say what it does not do. It's known also for high
calcium and phosphorus content. It's been used to remove radiation positioning
from the body and helps those recovering from cancer, soothes inflamed tissue
and chronic inflammation in the body, reinforces and supports the joints,
addresses respiratory ailments, and balances hormones.

Tea: Use 1 tsp - 1 tbsp of cut and sifted or raw wild crafted moss to 1 cup of water.
Bring water close to boiling point then lower to a simmer. Add in the sea moss, stir
and let simmer for 15-20 minutes. You may add agave for a sweet taste.

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© UpfulBlends
 Dandelion Root
(magnesium, zinc, potassium, iron, calcium, choline)

Dandelion is a beautiful plant which grows everywhere and

many people don't recognize it's divinity. It relieves liver
disorders, anemia, urinary disorders, acne, jaundice, cancer
and diabetes. It stimulates appetite and aids digestion and is an
anticancer. With it's high antioxidants, you can feel the power of
it's root as soon as you take a sip.

Bring 3 cups of water to a boil in a glass pot. Place the

root pieces in the pot, and leave the water at a boil for 5 to
10 minutes. Turn off heat and strain. The dried root tea
comes from a decoction of the root set in boiling water for
at least 5 minutes.

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© UpfulBlends
 EQUIPMENT
All of the items here you can find on Amazon or any local store of your choice. Having these items on
hand makes the transition so much more simple! Meal preps will be a breeze, the cooking time will be
cut in half, and carrying tea, spring water or juice on the go won't be an inconvenience.
Not only that, but mindfulness in the equipment we use and what it emits into our food is
a huge factor! Pounds of toxins and metals, such as, lead, cadmium, chromium, and
aluminum, release into our food every time we use metal or stainless steel. In addition, Sta
PRO
ensuring the environment within and around us is pure and free of toxins such as,
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asbestos, or elements such as cadmium, mercury, and chromium is just as crucial to rep in
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Within the alkaline lifestyle, even buying drinks on the road can be tricky, in that the ingredients they've used
may not be of an alkaline source. For example, water used may be tap water or distilled, fresh squeezed juice
may be of seedless fruits or non-alkaline fruits, have additives, etc.  

It's perfectly fine if you're unable to get these items all at once. Just use this as a guide and work with what you
have. You'll slowly make your way up in building your collection.

Mason jars (juice, herbs, etc) Juicer Air purifier

Thermos (hot drinks) Blender Himalayan Salt
Cutting board Air fryer (fries, 'chicken', chips) Sage
Dough roller (breads, pizza, tortillas) Glass teapot Essential Oils
Dough Blender Glass cookware Alkaline Water System
Spaghetti Maker Glass food containers (to meal prep and store)
Wooden utensils Gallon glass container (batch teas/drinks)
Wooden Bowls/Plates Spiralizer (to spiralize your vegetables fro pasta)
Measuring cups/spoons

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© UpfulBlends
 HOW TO SOCIALIZE WHILE ALKALINE
Some of those around you will understand your choice to live alkaline and others won't (at least not right away).
And that’s perfectly fine! Whatever you do, don't allow yourself to feel discouraged! We got this in the bag.
Although, it's great to have support, you can't force those to begin a lifestyle or see the vision of it if they're not
ready. Standing firm in your understanding and giving space for your abundance of health to cultivate is main
priority. Here are some ways to get the most out of socializing as one who experiences life in an alkaline lifestyle.

Enjoy The Moment And Be Prepared
When going out to an event, cookout, dinner, wherever,
be sure to arrive prepared, mentally and with your food.
It's going to get tempting at first, but stay focused on
your purpose and goal for choosing to take this
approach in alkalinity. I'm always seen with either a
mason jar of spring water or thermos of herbs or sea
moss. If I'm going to an event or friend's home, there
are three options; I either take prepared food over to
cook myself, I have cooked food already prepped in a
container, or I eat before heading out.
When You Have The Munchies
I know we all have those cravings! Cravings for sweets
or something salty. Especially when we see our people
eating things like cakes, cookies, and grandma's world
famous pie. Have some dates by your side with walnut
butter and you can't go wrong. Gets the sweet tooth
quick, is a great energy booster and is a great source
of iron. If that's too sweet, dehydrated fruit or figs are
good for hitting that munchie feeling. Do not over
indulge.

Get Social Stop the Show

Grow your circle by joining vegan/alkaline Meetups
in your area. It’s a great way to meet a variety of
them—whether activists or foodies, newbies or
veterans.
When you go to events or cookouts, make your favorite
dish and use the alkaline alternatives. Get creative. If
you make a fruit platter, use bright colors and make it
pop. Stop the show and let them know how alkalinity
does things around here! We've got to set the tone.

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© UpfulBlends
 Alkalinity on a Budget
So, here we are. A question you may ask yourself often when thinking of transitioning to a more healthy lifestyle
and that's the worry of it being too expensive. For one, do not approach a situation or begin a new perspective of
vision with a doubtful thought. That'll only manifest more mental blocks in the transition, cause self-doubt, and
keep you within your mental conditioning.

In reality, it's much cheaper in that you're not always buying food on the road, your health is great to where you're
not having to make frequent doctor visits from being sick, and truthfully, vegetables, fruits, grains, etc are not more
expensive than a meat based diet! Here are some tips on mindfully living within the alklaine lifestyle and some
myth busters to feed the mind.

Buy Fresh Fruit and Veggies Buy the Basics in Bulk

To stay within your budget and keep things interesting, try a new
vegetable each week and keep a list of the ones you like. Prices
vary between 25 cents to $3.00 per pound, so always buy what’s
in season and what’s on sale. Try to buy organic whenever
possible because it’s not sprayed with cancer-causing chemicals.
If that’s not possible, check out the Environmental Working
Group’s “Clean 15” list (ewg.org), which lists the least-sprayed
produce that doesn’t have to be purchased in organic form. Be
mindful of buying frozen vegetables and ensure they are of an
alkaline source.
I buy items that I use on a regular basis in large quantity or in bulk
because it’s cheaper and you save on unnecessary shipping costs. A
great way in finding markets in the area that have bulk options is to
do a Google search and give them a call before meeting with them.
They may be able to tell you if they do or not over the phone.
Ask a store if they have a box in the back of what you're looking for,
and if you can buy it from them. Building healthy relationships with
markets and stores, gives you an advantage of them looking out for
ya'!

Grow Your Own Food

Stay Connected to Your Purpose
If you aren’t already growing your own food, check out your local
Your new way of living can benefit not only the health of your mind
nursery and ask about organic plants that are easy to grow. You can
and body, but also the environment which in turn comes back full
also start growing your own garden with the seeds from your food!
circle. We're all interconnected. Like anything new, eating healthy
You’d be amazed at how easy it is to grow your own kale, tomatoes,
on a budget will take time and practice, but you’ll be a pro in no
peppers, berries, herbs and more.
time.

As Sebi always said, 'Alkaline food. If you plant it, it will grow'.
Writing daily affirmations or setting reminders through out the day
while you're transition can help keep you mentally strong to take on
this lifestyle like a champ! Next thing you know, you'll be helping
your family make the transition too!

Freeze Your Food Shop Around

So your fruit or veggies doesn't get spoiled on you, chop up half of
your bulk produce and store them in glass containers. This will save
you from throwing out food often. The nutrients are not
compromised when refrigerated or frozen. Do not use plastic zip-
lock bags
Don't just go to one store for your things. Odds are, one place won't
have the cheapest price for everything you need. Spend a day going
to a few markets and local grocery stores to see what their pricing is
like. It'll save you a lot of money in the long run.

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© UpfulBlends
 TRANSITIONS FOR MEAT EATERS
So, you're eating all kinds of animal products and haven’t really cut out anything from your diet but desire to go fully alkaline now? Let's do it!
Educate yourself on the reasons behind alkalinity, the meat industry, and Dr. Sebi's African Bio Mineral Balance. Meat causes extreme
inflammation and mucus in the body, manifests illness, and compromises our mucous membranes. Make a heart-to-heart connection to keep
you focused and motivated. Get clear on why you want to make that change.

1 2
Remove those animal products you already don’t like or aren’t going
to miss, like fish, cow’s milk, or bacon. Giving up dairy products is
the toughest part for most people. Be aware that cow’s milk
contains morphine which is used to create a bond between mother
and calf. This component can make it seem impossible for you to let
go of dairy – especially cheese. Unfortunately, there's milk powder
in most processed foods. Make a plan and decide how fast you
want to go. Dedicate yourself to taking one step at a time towards a
fully alkaline diet every week or so.
Replace the meat or fish on your plate with either chickpeas,
mushrooms, or starches and veggies, depending on what
you’re used to eating. Replace eggs in baking by using sea
moss, applesauce or burro banana and try chickpea as a
scramble. You can simply have hemp milk instead of dairy
milk or use avocado or nut butter instead of butter on your
bread. Don't change the food, change the ingredients, ya'll!

3
Now, turn on your favorite music that gets you hype, get a huge trash bag or box and go through your kitchen to take out all of the meats,
sausages, deli slices, fish products, and foods containing the following ingredients:

• Cheese • Foods with added omega-3s or vitamin D3

• Carmine (crushed up beetles) in red foods
• Gelatin in Jello, yogurt, beer, wine, gel gaps (vitamins) and sweets
• Chicken or beef fat in chips or other fried products
• Beef or chicken flavoring in chips
• Beef or chicken stock
• Fish sauce or shrimp paste in Asian foods
• Glycerin in gum
from fish
• Lard or tallow in baked foods
• Pepsin, cod liver oil, shellac, keratin
• Casein, lactose or whey in sauces and baked goods,
potato chips, even soy products
• Butter fat in sauces and baked goods
• Bee pollen, wax, honey in sauces or sweets
• Eggs, egg whites, yolks in biscuits or cakes
• Milk or milk powder in sauces and baked goods

More things to toss out:

- cleaning supplies with toxic chemicals. Make batches of natural
4 cleaning ingredients and add it to a plastic bottle.
- Unnatural lotions and body products. Eg. Bath and Body Works
For your next meals, make some delicious mushroom burgers,
lotion, Coco Butter, St. Ives, Neutrogena, hand soap, hand
chickpea sandwiches, roasted veggies, crispy fried mushroom
sanitizer, etc.
slices, (flavored varieties, such as smoked used with burdock
- Unnatural air fresheners. Use natural incense or make a
root), mushroom risotto, veggie chili, bean burritos, and more.
potpourri.

diseased and inflamed cow before disease in meat gets cut off, cleaned and colored to
chickens lay in their own feces and other dead family being milked be sold

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© UpfulBlends
 TRANSITIONS FOR VEGETARIANS
Since you already feel comfortable enough to cut out meat and fish, you will have an easier time making the next step. Educate yourself on
the reasons behind alkalinity and Dr. Sebi's African Bio Mineral Balance, as well as the truth behind dairy and eggs– they’re just as
unhealthy and unethical as the real thing. These products cause extreme inflammation in the body and compromises our mucous
membranes. Make a heart-to-heart connection to keep you focused and motivated. Get clear on why you want to make that change.

1 2
Remove those dairy or egg products you already don’t like or aren’t Replace eggs in baking, by using sea moss, aquafaba, burro
going to miss very much. Remove those processed foods, remove all bananas, or applesauce. Have hemp or coconut milk instead
fruit and vegetables that are not on the alkaline list or are seedless.You of soy or almond milk, use avocado or nut butter instead of
can switch from cow’s milk to coconut milk. Giving up dairy products is butter on your bread, or try chickpea instead of eggs in your
the toughest part for most people. Be aware that cow’s milk contains scramble.
morphine which is used to create a bond between mother and calf. This
component can make it seem impossible for you to ditch dairy –
especially cheese. Unfortunately, there is milk powder in most
processed foods. That’s why it’s easier to eliminate the obvious sources
of dairy and eggs first, before swapping your tomato sauce or
baked food which have some dairy in it. Make a plan and decide how
fast you want to go. Dedicate yourself to taking one step closer towards
a fully alkaline lifestyle every week or so and take it day by day.

3 4
Get a huge trash bag or box and go through your kitchen to take out all of For your next meals, make some delicious alkaline cookies or
the processed foods, such as: brownies, make some delicious spelt, kamut or chickpea
• Casein, lactose or whey in sauces and baked goods, potato chips, soy pasta, zucchini pasta, walnut cheese, make your own banana
products ice cream, muffins, coconut curries, alkaline mac’n’cheese,
• Butter fat or ghee in sauces and baked goods alkaline pizza granola with coconut yogurt, alkaline mayo,
• Bee pollen, wax, honey in sauces or sweets baked veggies, guacamole, or hummus.
• Eggs, egg whites, yolks in biscuits or cakes
• Milk or milk powder in sauces and baked goods
• All the other ingredients listed above for the meat eaters
All PROCESSED FOOD gots to go!
Give these products away and make a point to not buy them again.

More things to toss out:

- cleaning supplies with toxic chemicals. Make batches of natural cleaning ingredients
and add it to a plastic bottle.
- Unnatural lotions and body products. Eg. Bath and Body Works lotion, Coco Butter,
St. Ives, Neutrogena, hand soap, hand sanitizer, etc.
- Unnatural air fresheners. Use natural incense or make a potpourri.

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© UpfulBlends
 TRANSITIONS FOR VEGANS
Since you already feel comfortable enough to cut out meat and fish, you'll have an easier time taking the next step. Educate yourself on the
reasons behind alkalinity and Dr. Sebi's African Bio Mineral Balance, as well as the truth behind dairy and eggs replacements– they’re just as
unhealthy and unethical as the real thing. You can see below that the ingredients in popular vegan foods, although they don't have dairy in
them, they are filled with man made processed ingredients and chemicals. These products cause extreme inflammation in the body and
compromises our mucous membranes. Make a heart-to-heart connection to keep you focused and motivated. Get clear on why you want to
make that change.

1 2

Remove those processed foods, vegan dairy or egg replacement
products, and vegan meat substitutes. Remove all fruit and vegetables
that are not on the list or are seedless. Make a plan and decide how fast
you want to go. Dedicate yourself to taking one step closer towards a fully
alkaline lifestyle every week or so and take it day by day.
Replace eggs in baking, by using sea moss, aquafaba, burro
bananas, or applesauce. Have hemp or coconut milk instead of
soy or almond milk, use avocado or nut butter instead of butter
on your bread, or try chickpea instead of eggs in your scramble.

3 4
Get a huge trash bag or box and go through your kitchen to take out all For your next meals, make some delicious spelt, kamut or
of the processed foods such as: chickpea pasta , walnut cheese, make your own banana ice
• Casein, lactose or whey in sauces and baked goods, potato chips, cream, muffins, coconut curries, alkaline mac’n’cheese, alkaline
even soy products pizza granola with coconut yogurt, alkaline mayo, baked veggies,
• Butter fat or ghee in sauces and baked goods guacamole, or hummus.
• Maple syrup
• Pasta
• Condiments
• Vegan meat replacements
• All the other ingredients listed above for the meat eaters
All PROCESSED FOOD gots to go!
Give these products away and make a point to not buy them again.

More things to toss out:

- cleaning supplies with toxic chemicals. Make batches of natural cleaning ingredients
and add it to a plastic bottle.
- Unnatural lotions and body products. Eg. Bath and Body Works lotion, Coco Butter,
St. Ives, Neutrogena, hand soap, hand sanitizer, etc.
- Unnatural air fresheners. Use natural incense or make a potpourri.

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© UpfulBlends
 Myth Buster

Time to bust this myth of it being too expensive. Out of all the excuses I hear about not going alkaline, the one
that I hear the most is “alkalinity is too expensive!”

I've shopped as a meat-eater, pesceterian, vegetarian, raw vegan, vegan, kosher, I've done it all, haha, and
without a doubt, the cheapest option is plant based! You don’t have to go out and buy extravagant specialty
products. Best thing about being alkaline is that I can make so many dishes out of a few ingredients and foods,
that are so versatile! Just as it was manifested for.

Here are some reasons to bust those myths and bring clarity to that conditioned thought.

Pricing
The most inexpensive foods are often plant-derived,
like squash, alkaline grains, and vegetable products.
Proteins such as nuts, mushrooms or garbanzo beans,
$5.54 lb
tend to be much cheaper than animal protein. The
cheapest cuts of beef average about $3 to $4 per
pound, while lentils and beans are generally less than
$1 per pound!

Eating out
You will go out to eat less! Being alkaline in a 'none
$3.90 lb
alkaline world' is a challenge, no doubt about it. We live
in a world that has conditioned us to think we NEED to
consume animals. On top of family member's
conditioning being even stronger. You'll find yourself
having to cook at home which always works out
cheaper & healthier. You know exactly what your
putting in your food, where it came from, and you can
make enough to last you an extra day or 2! $1.20 lb
Health
Meat, dairy, & eggs are expensive and you know what
else is expensive? Health bills! Your not coughing
because it’s cold out, your not diabetic because it runs in
your family, your blood pressure isn’t only high from
anxiety, it’s all in what you consume! In the long run,
you're saving hundreds and thousands of dollars on
$1.50 lb
meds and bills.

average costs currently in the US

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© UpfulBlends
 Conscious Mind Alkaline Body

Alkaline living doesn't stop at what you use or consume. Oh, no that's just the beginning! That's just the foundation in experiencing and connecting
with life in it's full abundance. The state of your mind and spirit is just as important as a healthy body. Conscious living in love as a whole is
alkalinity. Giving your body and mind that rooted stillness brings us back to awareness and peace within ourselves.

“True creation flows only from stillness. When stillness becomes conscious, the spiritual dimension enters your life and you begin to be guided by
an intelligence far greater than the human mind."
- Eckhart Tolle

Grounding
Once you rise in the morning, start by grounding with the Earth, on
grass not the cement ground, and look to the sun. Grounding clears
your mind, recharges your energy, strengthens your instincts, and calms
your emotions. It relieves inflammation, chronic pain, poor circulation,
and builds up immunity. Your body has lots of positively charged free
radicals (inflammation), the earth’s free electrons can help to neutralize
them. When our feet or our bodies touch the ground, electrons naturally
flow from the place where they are abundant (the earth) to where they
are not (our bodies).
Beginner grounding technique
Stand and place all of your awareness on the bottom of your feet. Pay
attention to any sensations. Give gratitude for the energy that's flowing
through you.
30 seconds - 1 minute
Stillness
Moments of stillness can be your time of meditation. When we're
constantly doing something, we're stimulating our nervous systems
to the point of exhaustion. We're allowing our minds to constantly be
at work and in thought. We tend to lose sight of how our conscious
awareness and inner peace is priority while all else follows.
Practicing moments of stillness throughout the day allows you to
come back to root. Becoming aware of thoughts and mental blocks
that arise within the mind allows you to be the watcher over them
and diminishes their power. It also allows for calm energy to bring
about healing.
Stillness can be done by taking moments out of your day to
meditate, do something that brings joy and ease to your spirit,
walking at a park, looking at trees, whichever. I love to go to a park
and admire the trees, flowers, and birds, they know true stillness.

Meditation Gratitude!
Meditating brings clarity, creativity to the mind, awareness and What I love so much and may be
stillness. Stillness can go hand in hand with meditation. Meditating my favorite to practice because when you're in a state of divine
doesnt have to be a task. It can simply be anything that guides you to gratitude, you're giving thanks for what is and what you have so you
a peaceful state. In the end, all of these terms are relative and have may be in a state of resonance and receptive to abundance and love.
no meaning other than the energy given to it. When you're constantly complaining, or in a state of negativity and
thought, you're attracting more of it and causing disconnect to your
Beginner meditation practice high self. Which in turn, manifests illnesses and dis-ease.
Start by taking out 15 minutes of your day to sit/stand/lay in a quiet
place, outside if you can. Close your eyes and focus on each body
part from head to toe and relax the muscles. Eg. eyebrows, eyes,
cheeks, mouth, shoulder, etc. Once down to your feet, focus on your
breath, do not force it, just breathe normal. Allowing oxygen to flow to
your organs and brain. If your mind starts wondering, come back to
your breath and how it's flowing divinely for you.

Practicing these four conscious states of being with alkaline eating provides healing, connection, and love within
and around you. Your mind will be electrified and your body will be filled with elevated energy. You'll be unstoppable
and able to experience life abundantly in love.

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© UpfulBlends
 How to Handle the
Questions
This is a huge thing that I've had to endure when
transitioning into the lifestyle and still to this day. I
get teased, questioned, criticized, and looked at
differently. At first, it was very hard for me to
handle. On top of the lifestyle already being a
challenge, the outside energies were tough, as
well. However, one thing that did not change was
my purpose, my vision, and my spirit, which is
most important to keep solid!

You may not have support from those around you

and that's okay. When you understand the state of
conditioning thought they're coming from, you can
have compassion in the situation and not allow it
to get to you.

So, are you wondering how to answer questions about why you’re not eating Grandma's rice
and beans or Uncle's famous BBQ ribs at the next event? Here are a few personal tips I
follow that'll help you handle those situations with love and grace.

Never answer a question at the dinner table
about why you became a vegan.
Most people don’t really want to know right then
anyway. They're just teasing. They may be feeling
defensive about how they’re eating compared to
you. Or if they genuinely want to know, other
people at the table might not want to hear about it.
So whenever you get this question, just simply
suggest (with a smile) that you both will talk about it
later. Happens to me a lot when I'm offered water
as well and they see me with a mason jar or
thermos. I smile and say I'll explain everything
later.
If you feel you have to say something right away, try
this:
“I just wanted to eat healthier and I feel really good!” or “I
just decided to change how I eat and it’s been great!” If they
continue to press you, that’s the moment to say “Well I’m
sooo glad you’re interested! Let’s talk about it some more
after dinner.” If you do end up having that conversation
later, you can share your story and be sure to recommend
a few books and movies they can check out for more info.

Fix your plate first.
Trust me, if you don’t get all the food you want first,
everyone will eat all your alkaline food along with
their meat and dairy, and you’ll be left with hurt
feelings, an empty stomach and no second helpings.
It's happened to me plenty of times! People will say
vegan food isn't good but tear it all up. And be sure
to put separate serving utensils so they spoon used
for their dishes isn't being used for yours.
Know that the questions and teasing will eventually
go away.
As you become easier and more nonchalant about
your way of living, everyone else will take it in stride, too.
And don’t be surprised to find some of your relatives
coming to you for advice on how to eat healthier, because
it'll happen! Who knows, you may end up being a catalyst
for change in your family, which is beautiful.

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© UpfulBlends
 How to Read Chemical Labels
It's not a different language – within a week you’ll be a pro and then next thing you know you'll read labels and see
what you shouldn't get within seconds! I can literally read a label within 3 seconds and know what's in it. But I'll let
you in on a little secret, it’s only because I know what to look for, muahahahaha!

Most of your shopping should consist of going to the farmer's market or buying things in bulk anyways. However,
this is a list to use when at the store looking to purchase something but unsure if it will do harm to the body.

Always scan the ingredients list in food for:
• Casein – from milk (a protein)
• Lactose – from milk (a sugar)
• Whey – from milk. Whey powder is in many products, look out for it in
crisps, bread and baked products etc.
• Collagen – from the skin, bones, and connective tissues of animals such
as cows, chickens, pigs, and fish – used in cosmetics
• Elastin – found in the neck ligaments and aorta of bovine, similar to
collagen
• Keratin – from the skin, bones, and connective tissues of animals such as
cows, chickens, pigs, and fish
• Gelatine/gelatin – obtained by boiling skin, tendons, ligaments, and/or
bones and is usually from cows or pigs. Used in jelly, chewy sweets, cakes,
and in vitamins; as coating/capsules
• Honey – food for bees, made by bees
• Propolis – used by bees in the construction of their hives
• Royal Jelly – secretion of the throat gland of the honeybee
• Vitamin D3 – from fish-liver oil; in creams, lotions and other
cosmetics
• Albumen/albumin – from egg (typically)
• Isinglass – a substance obtained from the dried swim bladders
of fish, and is used mainly for the clarification of wine and beer
• Cod liver oil – in lubricating creams and lotions, vitamins and
supplements
• Pepsin – from the stomachs of pigs, a clotting agent used in
vitamins
• ‘Dairy-free’ or ‘lactose-free’
• Glycerin(e)/glycerol, lactic acid, mono or diglycerides, and
stearic acid can all be from slaughterhouse fat,

Organic and Non GMO labels DOES NOT mean it's okay to consume. There are tons of processed foods with those
labels. It causes inflammation within the body and toxins in the nervous system.  

The “Clean label Ingredients” is a marketing phrase to replace “all natural." They're unnatural and man made. Avoid these, as well.

Glutamic acid Carrageenan

Monosodium glutamate Maltodextrin
Magnesium glutamate Malt extract, Malt flavoring
Natrium glutamate Barley malt
Gelatin Citric acid
Calcium caseinate Soy protein concentrate, soy protein isolate, soy
Sodium caseinate protein
Textured protein Whey protein concentrate, Whey protein isolate,
Hydrolyzed protein (anything hydrolyzed) whey protein
Yeast nutrient, yeast extract Seasonings
Yeast food Protease, Protease enzymes
Autolyzed yeast Pectin
Vetsin Natural Flavor, flavorings
Ajinomoto Related: MSG’s Many Side Effects and Aliases

31 / ALKALINE LIFESTYLE TRANSITION GUIDE

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 Chemicals in Self Care Products

Coal Tar
Diethanolamine (DEA)
Formaldehyde
Glycol Ethers
Lead
Mercury
Glucocorticoids
Parabens
Sulfates
Paraphenylenediamine (hair dyes)
Fragrance and Colors

With living an alkaline lifestyle, all body products are made from scratch from the alkaline alternatives, such as:

Eucalyptus
Coconut oil
Lavender
Grape seed oil
Arnica
Olive oil
Manzo
Nopal
Batana

32 / ALKALINE LIFESTYLE TRANSITION GUIDE

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ALKALINE Spelt and Teff

RECIPES Pancakes

Ingredients

1 cups Spelt Flour

1 cup of Teff Flour
1 cup Coconut Milk
1/2 cup Spring Water or Alkaline Water
2 Tbsp. Grapeseed Oil
1 Tbsp. Hemp seed
1/2 cup Agave
1/2 cup Berries, Bananas, fruit of choice
1/4 Tsp. Sea Moss

Directions

1. Mix your spelt and teff flour, hemp seeds,

sea moss, agave, and grapeseed oil together
in a large bowl. (It is important that you DO
NOT add the hemp milk now, as it may form
lumps once in contact with the grapeseed oil.)
2. Mix in 1 cup of hemp milk and add spring
water until you get the consistency you want.
3. Fold the fruit into the batter.
4. Heat your skillet to medium heat and lightly
coat it with grapeseed oil.
5. Pour the batter into the skillet and let them
cook for about 3-5 minutes on each side.
6. Once finished, top with your favorite fruits
and drizzle agave on top.

33 / ALKALINE LIFESTYLE TRANSITION GUIDE

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 Alkaline Hemp Milk Upful Smoothie

Ingredients: Ingredients:

1 cup hemp seeds (organic, hulled seeds) 1 cup of frozen mangos

3 medjool dates, pitted 1 cup of strawberries
4 cups of spring or alkaline water 2 burro bananas
* Optional: cloves, allspice, strawberries 1/2 apple
1 cup of dandelion leaves
Directions: 1/2 cup of coconut milk
1/2 cup of sea moss gel
Blend hemp seeds in water until smooth. Use a
high speed setting for 1-2 minutes in a blender. Directions:
Strain the pulp from the hemp milk using a nut milk
bag or strainer. Blend on high until smooth. This smoothie is refreshing
Refrigerate in a mason jar! for the summer heat, sweet, high in iron, and great for
serving the body with energy and minerals.
Hemp milk will be good for 5 days.

34 / ALKALINE LIFESTYLE TRANSITION GUIDE

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 Electric Green Smoothies
Ingredients: Ingredients:
2 seeded cucumbers
1 large bunch dandelion greens 1 cup romaine lettuce
1 handful watercress 1 apple
1/2 cup blueberries 1 Key lime
3 baby bananas Dash of cayenne pepper
6 dates
1 thumb ginger Instructions:
2 cups spring or coconut water Run all ingredients through a juicer. If you're
1/4 cup lime juice using a blender, add a little water to keep
1 tablespoon burdock root powder things moving, and pass juice through a mesh
cloth or sieve to remove the pulp.
Directions:
Sprinkle a dash of cayenne pepper for an
Combine all ingredients into a blender. extra kick, and enjoy!
Blend for two minutes or until all ingredients are
thoroughly mixed into a thick drink. Recipe by Dr. Sebi's Cell Food, www.drsebicellfood.com
Serve immediately or chill for later.
Store in a glass container and refrigerate. Use within
three days.

Recipe by Tye's Kitchen, www.tysconsciouskitchen.com

35 / ALKALINE LIFESTYLE TRANSITION GUIDE

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 Caribbean Stew
Ingredients:

2 cups organic chickpeas

2 organic zucchini squash (sliced and diced)
1 chayote (potato replacement)
1 cup of quinoa
Spelt flour for dumpling (recipe below)
4 cups of spring water
Half red onion
2 tbsp cilantro chopped
1 Green/Red Pepper diced
2 tbsp Grapeseed oil

Spices:

Cayenne powder, basil, thyme, oregano, achiote or achiote

seeds, sea salt

Directions:

1. Slice the zucchini, onions, and peppers and put to the side. Peel and dice the chayote into chunks. I like to
chop it the same way I did with potato. Put to the side.
2. Heat grape seed oil in a large pot over medium heat. Add the onion and peppers and sauté for 3 minutes or
so.
3. Add chickpeas with aquafaba (water that comes with the peas) into the pot with chopped cilantro, sea salt
and achiote. I already have achiote in a jar that I make in batches. It adds great flavor and depth to any dish.
(See recipe below) Simmer for 5 minutes on medium-high.
4. Add spring water, spices, chayote and quinoa and cook on medium heat until chickpeas and chayote
become tender; about 20-25 minutes. Once chickpeas are tender and quinoa is almost cooked, add squash
and cover.
5. Cook for 10-15 minutes. While this is cooking, add spelt dumpling. (See recipe below)

Add spices if necessary. I like my things extra spicy, so I add more achiote and cayenne to taste.

Spelt dumpling
Measure 1/2 a cup of flour. Slowly add water to flour while stirring until flour forms into a ball. Take
small chunks and roll the flour through your palms to make the dumpling.

Achiote
Measure 1 cup of oil and add to sauce pan on low heat. Take 3 tablespoons of achiote and add to
oil. Simmer until oil extracts flavor from achiote. The oil will become dark and red. Let cool and
store.

36 / ALKALINE LIFESTYLE TRANSITION GUIDE

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 Buffalo Chickpea

Burger

1 cup Garbanzo Bean Flour

1/2 cup Onions, diced
1/2 cup Green Peppers, diced
1 Plum Tomato, diced
2 tsp. Basil
2 tsp. Oregano
2 tsp. Onion Powder
2 tsp. Sea Salt
1 tsp. Dill
1 Hababnero pepper
1/2 tsp. Ginger Powder
1/2 tsp. Cayenne Powder
1/4 to 1/2 cup Spring Water
Grape Seed Oil
Spelt bread buns

In a large bowl, mix together all seasonings,

vegetables, and chopped habanero peppers,
then mix in flour.
Slowly add water and mix until mixture can be
formed into a patty. Add more flour if too
loose.
Add oil to skillet and cook patties on medium-
high heat for 2-3 minutes on each side.
Continue flipping until both sides are brown.
Serve on alkaline bread.

Sauce:
You can make an avocado spicy sauce by
blending walnuts, avocado, grape seed oil,
habanero peppers, thyme and 1/2 tsp of sea
salt. Blend on high and add water if needed.

37 / ALKALINE LIFESTYLE TRANSITION GUIDE

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 Alkaline Pizza
Tomato Pizza Sauce
Ingredients:
1 1/2 cup Spelt Flour Ingredients:
Green / Red Bell Pepper 5 Roma Tomatoes
Red / White Onions 2 tbsp of chopped Onion
Roma Tomatoes 1 tsp. Sea Salt
Mushrooms 1 tsp. Onion Powder
Avocado 1 tsp. Oregano
1 tsp Oregano 2 tbsp. Agave
1 tsp Onion Powder 2 tbsp. Grape Seed Oil
1 tsp Sea Salt pinch of Basil
2 tsp. Sesame seeds
2 tsp Grapeseed Oil Directions:
2 tsp Agave To remove the skin, make small x-shaped cuts on the ends of 5
1 cup Spring Water plum tomatoes and place them in boiling water for 1 minute.
Brazil Nut Cheese Shock the tomatoes in ice-cold water for 30 seconds so the skin
Food Processor or Blender can be easily peeled.
Alkaline Pizza Crust Blend the tomatoes and other ingredients in your food processor
or blender for 30 seconds or until smooth.

Directions:
Preheat the oven to 400°F.
Mix all of your ingredients together in a medium-sized bowl, adding only 1/2 cup of spring water. Add water slowly until
you can mix the dough into a ball; add more flour if too much water is used.
Lightly coat your baking sheet with grape seed oil, add flour to your hands, and roll out the dough into the baking
sheet.
Brush the top of the crust with grape seed oil and poke holes in it with a fork. Bake the crust for 10-15 minutes.
Prepare your tomato or avocado pizza sauce while the crust is baking. (Recipes Below)
Once the crust is done, add your pizza sauce, brazil nut cheese*, mushrooms, peppers, and onions. Bake the pizza for
15-20 minutes.
*The nut cheese helps to cook the toppings while baking, if you do not have any nut cheese I recommend lightly
sauteing the toppings before baking.
Recipe by Ty's Conscious Kitchen, wwwwww.tysconsciouskitchen.com

38 / ALKALINE LIFESTYLE TRANSITION GUIDE

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 Grow Your Awareness

You did it! You made it to the end of the guide! I'll start by saying you're UPFUL for that, because it's not easy to
soak in all this information. Second, now it's time to put this into play. Here are websites to refer to for alkaline food
recipes, books on alkaline living that get more in depth for you, and movies that'll blow your mind about the food
industry specifically. Download the full Transitional guide where we vibe a bit deeper on the alkaline lifestyle!

WEBSITES
Upful Blends

Ty's Conscious Kitchen

Blended Abode - Youtube

BOOKS
Alkaline Meal Ideas - Youtube Alkaline Plant Based Diet: Reversing Disease
Saving the Planet with an Alkaline Plant Based Diet
My Alkaline Recipes Aqiyl Aniys
Seven Days in Usha Village: A Conversation with Dr. Sebi
Beverly Oliver
African Holistic Health
Llaila Afrika
Dictionary of Vitamins and Minerals from A to Z
Llaila Afrika

Mucus Free Detox Food

A Healthy Crush
MOVIES
Rotten
What the Health
Vegucated
Vanishing of the Bees
Cowspiracy
Fast Food Nation
Food Choices
Fat, Sick and Nearly Dead

ALKALINE TRIBE ON SOCIAL MEDIA

@upfulblends @alkaline_vegan_news @alkalinecleanse @lynnslivingfoods
@drsebicellfood @alkalineeclectic @liveforivermorekitchen @jamil_lovett_harvey
@alkaline_electric_vegan @alkalineveganmommy @mostly_alkaline @alkanatur_NorthAmerica
@myalkalinerecipes @organicalkalinefamily @naturallygrace_ @solfullfam
@crushfoster @successismyfather @theancientfoodist @dimagabai

ALKALINE LIFESTYLE TRANSITION GUIDE

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