Laura Wilson www.AlkalineDietHealthTips.com

Alkaline Diet Vitality Superfoods Report

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ContentsContentsContentsContents Introduction ......................................... 4

1. Wheatgrass....................................... 6

3. Bee Pollen ...................................... 13

4. Acai Berries .................................... 15

5. Maca .............................................. 17

6. Goji Berries .................................... 19

7. Spirunlina ....................................... 21

8. Coconut Oil ..................................... 24

9. Kelp ............................................... 26

10. Hemp Seeds .................................. 28

11. Aloe Vera ....................................... 30

12. Flax Seeds ..................................... 32

Top 10 Everyday Superfoods ................. 34

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Medical Disclaimer:

The information in this book is for informational and educational purposes only. It intended to provide general advice relating to achieving a healthy diet and weight management. It is not an attempt by the writers or publisher to diagnose, cure, treat or prevent disease, nor should it be construed to be such. Readers are hereby encouraged to consult with a licensed health care professional concerning the information presented, which has been received from sources deemed reliable, but no guarantees, expressed or implied, can be made regarding the accuracy of the information or any results that may arise. All matters regarding physical health should be referred to a qualified health-care professional and a health-care professional should be consulted before beginning any fitness or nutrition program. Alkaline Diet Health Tips and its staff are not a medical organisation, qualified medical practitioners or dieticians and do not claim any responsibility for the information presented within this book nor any medical conditions that a reader may have. All readers assume full responsibility for their own health, well being and nutrition and are highly encouraged to do their own reading and research in this area.

© 2010 Alkaline Diet Health Tips All rights reserved

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Introduction Now, this is a valuable little report!

Along with deep breathing, water and veg, superfoods are really the cornerstone of a more alkaline diet.

My family and I order all 12 of these superfoods on a monthly basis and they make a MASSIVE difference to energy levels, skin clarity, overall feelings of health, taste – it’s great to incorporate some tasty and unusual foods into our diets and overall sense of wellbeing.

Take a bit of time to read and digest this easy-to-read report; really take in the benefits and properties that these nutritional powerhouses have and be open minded to trying these foods – many of which might be new to you.

I know for me, it was strange at first eating things like maca and raw chocolate cacao (they are pretty tasty by the way and are wonderful additions to recipes, smoothies and as healthy snacks) but now, I feel like people who

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don’t experience eating these foods are DEFINITLEY mission out, big time!

Most of the superfoods mentioned here are best ordered online, as you won’t find a lot of them in your local supermarket or even health food store.

You can find a regularly updated list of places to order on the resources pages of my website:

http://alkaline-diet-health-tips.com/members/resources

http://alkaline-diet-health-tips.com/useful

Enjoy!

Laura Wilson :-)

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1. Wheatgrass

Wheatgrass juice certainly is the superstar of the superfoods world. Drinking it is a mega-effective way of alkalising your body and there are many, many benefits of wheatgrass and reasons why you should make it a regular part of your diet.

It is a highly alkaline green food that is super-packed with more than 90 minerals and vital nutrients like chlorophyll, beta-carotene, vitamin B12, vitamin E, vitamin C, vitamin B9, phosphorus, magnesium,

potassium, calcium, iron, protein, enzymes, and amino acids. Wheatgrass juice and wheatgrass supplements are derived from very young wheat plants and is classed as a vegetable at its young stage (and has no adverse affects on people who have wheat allergies).

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Just before the wheat plant blooms into a massive growth spurt (a stage known as jointing), wheatgrass, which at that point is full to bursting with potent power and energy, is cut and juiced. Drinking wheatgrass juice is one way to get the most out of this incredibly healthy plant. When juiced at its optimum stage (when the plant is about 6-8 inches tall), just an ounce of the juice can give your body astounding healing results. A few benefits of wheatgrass include: • It induces better sleep, thus more energy

• Improves eyesight and gives clearer night vision

• Cleaner lymphatic systems, resulting to stronger immune system

• Decreases food cravings because of its fibrous content

• Reduces inflammation

• Detoxification on a cellular level—removes metals from the blood

• Increases clarity of the mind

• Provides steadier nerves

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• Gives a better overall physical and mental sense of well-being

Many health experts including Steve Meyerowitz, who has written an excellent and very comprehensive book called ‘Wheatgrass: Nature's Finest Medicine’ – which I’d definitely recommend that you read – have highlighted that the chlorophyll molecule in wheatgrass is almost identical to the haemoglobin molecule in human blood. The only difference is that the central element in chlorophyll is magnesium and in haemoglobin it is iron.

Due to this inherent similarity the human body can easily transform chlorophyll into haemoglobin increasing the red blood cell count as well as the blood's capacity to deliver oxygen and other nutrients to the body's cells.

Chlorophyll has been shown to build red blood cells quickly, normalise blood pressure by dilating the blood pathways though out the body, destroy poisonous carbon dioxide, release free oxygen and promote higher metabolism and stimulated enzyme systems.

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Wheat grass is a good source of antioxidants and it even helps control weight. It lowers blood pressure, increases blood cell counts, stimulates the thyroid, detoxifies the liver, and boosts metabolism. Elite athletes include wheatgrass in their daily regimen because it gives them pure, sustained energy and helps speed up recovery time after a hard work out.

Wheat grass provides a natural energy boost, supports immune health and lymphatic function and removes toxins from the system. People can use wheatgrass to effectively balance over-acidity, soothe intestinal illnesses like irritable bowel syndrome, peptic ulcers and colitis. The antioxidants in wheatgrass also combat certain kinds of cancer.

Wheatgrass may be grown and juiced at home, but it requires a special juicer, as wheatgrass is not compatible with regular juicers. You can also purchase powdered wheatgrass supplements or tablets, or ask for a shot of wheat grass juice at your local juice or smoothie bar.

I drink wheatgrass juice pretty much every day – preferably freshly grown and juiced myself or, if it’s not convenient to do this, or I’m travelling then in powdered form. Try

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drinking the juice for a week and see what happens to your energy levels, your skin and overall wellbeing :-)

My lovely freshly squeezed wheatgrass juice :-)

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2. Cacao2. Cacao2. Cacao2. Cacao Pure cacao comes from the Amazonian cacao bean and it is rich in some of earth’s healthiest nutrients. Cacao contains flavonoids, phytonutrients and enzymes. Like green tea and red wine, cacao contains epicatechin, an incredibly powerful antioxidant that Harvard Medical researcher Dr. Norman Hollenberg believes may provide an important link to reduced risks of cancer, diabetes, stroke and cardiovascular disease.

Eating pure cacao can lower blood pressure, heal cellular damage, reduce heart disease and fight cancer. The flavonoids also ease depression, assist immune systems and keep blood clots from forming. Pure cacao contains significant amounts of sulphur, magnesium, fibre, vitamin C and iron.

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Cacao beans contain 10% flavonol anti-oxidants. This is twenty times more than is found in normal chocolate bars. Research has also shown that the anti-oxidants in Cacao are very highly bio-available (readily absorbed by the human body).

The magnesium naturally aids in relaxation, elevates mood, and assists in balancing serotonin levels in the brain. The phenylethylamine in cacao induces a chemical reaction that feels similar to love. Eating a handful of raw cacao nibs may be one of the best things you can do to induce a calm, happy state of mind, as well as nurturing your body and aiding cellular health.

Carefully choose wholesome sources of cacao; common chocolate is often made with hydrogenated fats, sugars, and high-fructose corn syrup and all of the beneficial minerals found in raw cacao are stripped out. Dark chocolate, cacao nibs, or high quality drinking chocolate are the best ways to receive the positive benefits of cacao.

Cacao nibs can be eaten as a snack on their own or added to smoothies, cereal, fruit salads, trail mixes, and yoghurt. They are quite delicious and you can buy large packs in bulk online easily and pretty cheaply.

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3. Bee Pollen3. Bee Pollen3. Bee Pollen3. Bee Pollen Bee pollen increases energy, endurance, immune function and digestion. Pollen is naturally packed with enzymes, co-enzymes, antioxidants, amino acids, B vitamins, vitamin C,

vitamin D, vitamin E, copper, magnesium, calcium, manganese, phosphorous, iron, potassium, protein and flavonoids.

Bee pollen assists metabolism, lowers cholesterol and improves cardiovascular health. It also rejuvenates skin, slows down signs of aging, boosts brain function, increases fertility, and cleanses the blood. Bee pollen has been found to work effectively as a natural appetite suppressant; it can also relieve PMS symptoms and arrest the growth of tumours.

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Elite athletes use bee pollen and other products to seriously improve their energy, strength and endurance. Maximize the potency of bee pollen by taking it with honey, propolis, or royal jelly.

Bee pollen is a great source of vegetarian and alkaline protein and it comes in powdered form, capsules, or granules.

Look for pollen gathered from different sources, as it can be more powerful than pollen from one source. Take one tablespoon per day; the health benefits increase when it is used over time. Sprinkle it on cereal, oatmeal, yogurt, or use it in smoothies. Some people can be allergic to bee pollen, so test it first, to make sure you don’t have unforeseen reactions to it.

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4. Acai Berries4. Acai Berries4. Acai Berries4. Acai Berries Acai berries are not widely known about yet (except in the multi-level marketing spheres), but they contain a powerhouse of nutrition that can do wonders for a person’s health and wellbeing. Acai berries are dark purple in colour, they look like huckleberries, and they grow on a type of palm tree called Euterpe oleracea. Acai berries are related to blueberries and cranberries and they originate from the northern Amazon region in Brazil.

Acai berries are naturally astringent, low in sugar, full of antioxidants, polyphenols, omega 3, omega 6, and omega 9 fatty acids, amino acids, fibre and protein. Acai berries contain antioxidants called anthocyanins and flavonoids that neutralize free radicals.

Acai berries are a good source of energy. They benefit immune function, digestion, cardiovascular health, and cholesterol levels. The antioxidants ultimately help to

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prevent cancer, detoxify the system, and encourage weight loss. Acai berries can aid weight loss by suppressing the appetite and simultaneously boosting metabolism. Acai cleanses work to detoxify the digestive tract, remove impurities, and kick start sluggish metabolisms.

Acai berries can be purchased as a dried powder form, capsule supplement form, juice or frozen puree. Look for pure, unprocessed acai berries for the highest quality supplements.

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5. Maca5. Maca5. Maca5. Maca If you are feeling sluggish, exhausted, or lacking a libido, the potent maca root can provide just the vigorous boost you need. Maca is a root vegetable, Lepidium meyenii, which grows in the Peruvian Andes. The maca root looks like a turnip, and it is sun dried before use. Nicknamed “Peruvian ginseng” it is beneficial for energy and sexual function. Tests have shown that regular consumption of maca improves male fertility and arousal, balances female hormones and relieves menopause symptoms.

Maca is naturally high in protein, amino acids, enzymes, thiamine, riboflavin, vitamin C, vitamin E, calcium, magnesium, iron, potassium, zinc and phosphorus.

Maca contains unusual compounds that affect the endocrine system and balance hormones. It also helps with metabolism and increases energy levels and bolsters adrenal function. Some have found that maca improves memory and focus and reduces fatigue.

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Maca can be purchased in liquid or powder forms that can be added to smoothies or juice, or it can be purchased as supplemental tablets. Maca doesn’t have any known side effects and it is safe to take

daily. Try including 1 teaspoon per day in your juice or alkaline drink and see what kind of a positive impact it can have on your daily stamina.

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6. 6. 6. 6. Goji BerriesGoji BerriesGoji BerriesGoji Berries Goji berries have enormous amounts of vitamin C. They also contain antioxidants, essential fatty acids, B vitamins, vitamin A, vitamin E, amino acids, iron, copper, selenium and zinc.

In fact, goji berries contain 19 amino acids – the building blocks of protein, including all eight that are essential for life plus, they contain 21 trace minerals, including

germanium, an anti-cancer trace mineral rarely found in foods.

Goji berries have been found to benefit cardiovascular

health, fight cancer, help with diabetes, and reduce high blood pressure. Goji berries are good for the immune system, vision, fertility and cognitive health. The antioxidant zeaxanthin, which is found in goji berries, protects against vision problems and has been shown to reduce the risk of macular degeneration. The antioxidants

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neutralize free radicals and assist with cellular regeneration in the retina.

Goji berries have a pleasant, mildly sweet flavour. They are light red in colour, and they originally come from the Himalayas. Goji berries are part of the nightshade family, like tomatoes, eggplant, and potatoes.

You can find dried goji berries, concentrated goji berry pulp, or goji berry juice at your health food store. They can be mixed with trail mix, granola, yogurt, oatmeal or smoothies. Enjoy a small handful each day as a good source of protein and to improve your body’s natural defence against age-related diseases.

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7. Spirunlina7. Spirunlina7. Spirunlina7. Spirunlina

Spirulina is a blue-green alga that is rich in chlorophyll, antioxidants, amino acids, essential fatty acids, protein, B vitamins, vitamin C, vitamin E, iron, beta-carotene, selenium and manganese. Spirulina grows naturally in alkaline bodies of fresh water, like Oregon’s Klamath Lake.

Spirulina is an amazing source of protein and as a protein supplement spirulina has a distinct advantage over other forms of supplement: Proteins are made up of 22 identified amino acids. Nine of these are essential yet the body cannot produce them, so they must be provided by the diet. Non-essential amino acids are needed also, but the body can produce these itself. Essential amino acids, plus sufficient nitrogen in foods, are needed to synthesize the non-essential amino acids.

The quality of the protein depends on the amounts of amino acids contained in a protein. The more closely the protein matches the body’s requirements the higher the quality. Spirulina is known as a ‘complete protein’ due to the fact that it contains all the essential amino acids. This means we can get our necessary intake of protein without

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subjecting our digestive system to the hard work of processing animal products. Unlike other forms of protein, the protein in Spirulina is 85-95% digestible, one of the highest available.

Spirulina boosts energy, improves digestion, supports immune system function, reverses cell damage and

suppresses appetite. Spirulina has been shown to boost antibodies, fight cancer, protect against liver damage

and relieve herpes. Spirulina supports probiotic colonies in the body. Studies show that the chlorophyll in spirulina is

almost identical to human haemoglobin; when people take spirulina, they can provide direct support to their bloodstream.

A daily spirulina supplement is an important part of a vibrant diet. Including spirulina to your daily diet adds a wholesome source of vegetable protein and green vegetable matter; it is the perfect supplement for an alkaline diet, as it helps maintain an alkaline balance in the body. Spirulina is an environmentally friendly source of protein and it makes a small environmental footprint because growing it is easy and efficient.

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Spirulina can be taken as a powder, capsule, or tablet. Add powdered spirulina to your daily alkaline green drink. Choose high-quality spirulina because if it is harvested from impure water it may contain harmful contaminants.

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8. Coconut Oi8. Coconut Oi8. Coconut Oi8. Coconut Oillll Coconuts are an all-around nutritious food, full of vitamins, minerals, fibre and healthy fats. Coconut milk, coconut juice, coconut cream and coconut oil all contain healthful benefits. Coconut meat contains fibre, protein, calcium, magnesium, phosphorus and potassium. Coconut juice is full of natural electrolytes and it is the perfect after-workout re-hydration beverage. Coconut oil contains healthy saturated fats that are easy to metabolize and it can even speed up sluggish metabolisms.

Coconut oil provides a fast, pure source of energy and people with stomach issues may find coconut oil easier to digest. Because of the rich quantities of lauric acid, myristic acid, caprylic acid, capric acid, it has antimicrobial, antifungal, and antiviral properties.

Consuming coconut oil, or applying it topically can relieve yeast infections and

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even certain kinds of psoriasis. Coconut oil can balance out cholesterol levels, equalize hormone levels and assist with thyroid function. It can also help with urinary tract infections, kidney stones, gingivitis, herpes, ulcers, and stomach ailments like irritable bowel syndrome and colitis.

David Wolf, the author of Superfoods: The Food and Medicine of the Future, recommends that people take flaxseed oil in conjunction with coconut oil, because the antioxidant qualities of the coconut oil maximize the way a body can process omega-3 fatty acids. The Coconut Research Center explains that the medium-chain fatty acids in coconut oil are good for the cardiovascular system and reduce the risk of heart disease.

Use coconut oil as a body moisturizer, lip balm, and massage lotion. If used regularly, it can reduce wrinkles and stretch marks, and it can even be rubbed into the gums to relieve gingivitis. Virgin coconut oil remains stabile at high temperatures, so it is safe to cook with. Replace butter or olive oil with coconut oil when cooking or baking (olive oil hydrogenates when heated – forming compounds which are dangerous to the body).

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9. Kelp9. Kelp9. Kelp9. Kelp Kelp is a kind of seaweed that is harvested from the ocean. Kelp grows abundantly in shallow coastal waters and its nutritional value is impressive. It is an important source of iodine, iron, calcium, magnesium, enzymes, protein, vitamin C, vitamin B2, fibre, phytonutrients and sea salts.

The iodine found in kelp stimulates thyroids and promotes healthy hair and nails. Kelp also improves metabolism, suppresses appetite and consequently, aids in weight loss. Kelp boosts immune systems, improves digestion, supports liver function, and relieves arthritis symptoms. Kelp can relieve herpes, slow down hair loss, lower cholesterol levels, improve cardiovascular health and support digestion.

Kelp can be found in a powdered form, as capsules, or as a concentrated liquid. Powdered kelp can be used as a salt substitute and you can shake it on your soups, stews, or grains, beans, or add it to vegetable stir-fries. Try incorporating kelp and other sea vegetables into your daily

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routine for long-term hormonal balance and reduced risk of oestrogen-related cancers.

Since kelp is high in sodium, it is best to use in small amounts. Choose high-quality, well-known brands of kelp, because poor-quality kelp can be contaminated with toxins from the ocean.

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10. Hemp Seeds 10. Hemp Seeds 10. Hemp Seeds 10. Hemp Seeds Hemp seeds are one of the most nutritious, environmentally friendly food sources available. Hemp seeds are a good source of a complete protein. Fibre, tryptophan and other amino acids, calcium, iron, phosphorous, magnesium, manganese, copper, zinc, vitamin E, polyunsaturated oils, omega-3, omega-6 fatty acids, B vitamins, and vitamin C.

The nutrients in hemp seeds can fight cardiovascular disease, diabetes, depression, osteoporosis, and skin disorders. Regularly consuming hemp seeds can relieve depression, rheumatoid arthritis, and cancer. Hemp oil is an anti- inflammatory, and it can

relieve skin disorders.

Hemp seeds are gluten free and highly adaptable for different kinds of foods and uses. Sprinkle hemp seeds on toast, oatmeal, or baked goods like muffins, waffles and bread.

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Hemp seeds can be made into hemp milk, hemp tofu, hemp flour, hemp protein powder, or hemp nut butter (a healthful alternative to peanut butter). Hemp seed oil is also a healthful dietary supplement that can be used in salad dressings or when cooking. To keep your hemp oil from going rancid, store in a dark bottle, and prolong its shelf life by keeping it in the refrigerator.

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11. 11. 11. 11. Aloe VeraAloe VeraAloe VeraAloe Vera Aloe vera is a vitally important superfood that contributes to a balanced and vibrant life. It can have a powerful impact on our health and maximize our best diet efforts. Aloe vera is a modest looking succulent plant with long, spiked leaves. The aloe vera jelly can be used as a salve, juice, or supplement.

Aloe vera brings relief to dry skin, sunburns, and eczema. Aloe vera

contains anti-viral, anti-bacterial, anti-fungal, and anti-inflammatory

properties. It is naturally rich with enzymes, amino acids, essential fatty acids, antioxidants, fibre, vitamin E, vitamin C, vitamin A, calcium, sulphur, magnesium, selenium and zinc.

Aloe vera is helpful for immune strength, cardiovascular health, weight loss, ulcers and digestion. Aloe vera

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rejuvenates skin by helping collagen and elastin. It also detoxifies the system, relieves herpes outbreaks, fights yeast infections, regulates blood sugar levels, counteracts hair loss, and improves gum health. People have found relief for irritable bowel syndrome, Crohn’s disease and constipation.

Aloe vera can be found as juice, gel, extract, or pills. You can also easily grow it indoors or outdoors and harvest it fresh. When purchasing aloe vera juice, choose juice that doesn’t contain high fructose corn syrup or other sugar additives.

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12. 12. 12. 12. Flax SeedsFlax SeedsFlax SeedsFlax Seeds Flax seeds, or flaxseed oil (also known as linseed oil) is rich in omega 3, omega-6 and omega-9 essential fatty acids. Flax seeds also contain other nutrients like B vitamins, zinc, magnesium, potassium, amino acids, fibre and protein.

Flax boosts the immune system, combats cancer, prevents heart disease, relieves depression, regulates blood sugar levels and lowers cholesterol. The essential fatty acids are important contributors to weight loss and weight management, because it boosts metabolism. The omega 3 fatty acids are especially important for pregnant or nursing mothers, as the omega 3 acids assist with fetal brain development.

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Flax seeds are a natural laxative, as they are high in fibre; taking your flax in the morning can help maintain bowel regularity. Including flax seeds in your daily diet can naturally combat seasonal depression and protect against dementia, infertility, and angina. It has antifungal, antiviral, antibacterial properties, and it relieves the symptoms of herpes, shingles, PMS and endometriosis.

Flax seeds are easier to digest and absorb if they are ground up before eating. Sprinkle flax seeds on your toast, cereal, or oatmeal. Add ground flax seeds to your smoothies, baked goods or anything else you can think of. Aim to consume about one tablespoon of ground flax per day.

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Top 10 EveryTop 10 EveryTop 10 EveryTop 10 Everyday day day day

SuperfoodsSuperfoodsSuperfoodsSuperfoods

1. Blueberries

Blueberries are packed with antioxidants, vitamin B complex, vitamin E, vitamin C, vitamin A, selenium, zinc, iron and copper. Blueberries fight cardio vascular disease, lower cholesterol, stabilizes insulin levels, neutralizes free radicals, boosts immune function and counteracts aging. They are not strictly alkaline but a good energy and vitamin source.

2. Broccoli Broccoli is a good source of flavonoids, vitamin C, vitamin D, B vitamins, fibre, potassium, vitamin K, protein, manganese, tryptophan, and cancer-fighting compounds.

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Broccoli also lowers cholesterol, aids in detoxification and reduces allergens.

3. Tomatoes Tomatoes are an important source of vitamin C, iron, vitamin A, potassium, lycopene and other antioxidants. The nutrients in tomatoes neutralize free radicals and fight different kinds of cancer.

4. Oily Fish Oily fish, like salmon, sardines, trout and mackerel are rich in Omega-3 fatty acids. They also contain protein, zinc, vitamin A, vitamin D, selenium and B vitamins. The omega-3 oils are important to brain function and memory and it is recommended that people consume two servings of fish per week.

5. Garlic Garlic is rich in sulphur, vitamin C, selenium, vitamin B6, magnesium, potassium, calcium, and manganese. It has antioxidant, antibacterial, antiviral and antifungal properties. Garlic is important for lowering cholesterol,

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neutralizing free radicals, fighting cancer, and relieving herpes.

6. Brazil Nuts Brazil nuts contain selenium and monounsaturated fats and enzymes. Brazil nuts fight cancer and cardiovascular disease, and regulate thyroid function. They also neutralize free radicals, prevent cell damage, and bolster the immune system.

7. Avocado Avocados are an important part of a healthy diet. They are a natural source of oleic acid, monounsaturated fats, fibre, vitamin B9 and potassium. Regular consumption of avocados can lower blood pressure, reduce the risk of heart disease and combat certain kinds of cancer. The high concentrations of vitamin B9 in avocadoes can be especially beneficial for pregnant women and reduce risks of birth defects.

8. Olive Oil

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Olive oil provides monounsaturated fats that lower cholesterol and antioxidants that support cardiovascular health. DO NOT heat olive oil however as it turns into a hydrogenated fat which is indigestible and dangerous to the body.

9. Honey Raw honey is a natural source of enzymes, amino acids and antioxidants. Honey has antiviral, antifungal, antibacterial properties. Honey’s antioxidants work to neutralize free radicals, heal cell damage and protect against cancer. Processed honey does not contain the same wholesome benefits, so be sure to consume raw, unprocessed honey. Honey is not alkaline but a good energy source.

10. Bananas Bananas are rich in potassium, magnesium, vitamin B6, vitamin C, vitamin A and fibre. Bananas are a natural source of serotonin, which is good for brain function and mood and the potassium reduces muscle cramping during running. They are not alkaline but a good energy source.

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Leson, Gero. “Nutritional Profile and Benefits of Hemp Seed, Nut and Oil.” Vote for Hemp Report. 2002/2003. 15 December 2010. <http://www.drbronner.com/pdf/hempnutrition.pdf>.

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