Is the acid/alkaline balance a myth?

Everywhere you look online, health “gurus” are warning us about the acid/alkaline balance — telling us to eat more fruits and vegetables to remain “alkaline”.  They say that living in an “acidic” condition makes us prone to diseases and by alkalizing your body, you can prevent or reverse disease. 

Some experts even go so far as to tell people to avoid all foods that contribute to acidity, such as animal products, and instead encourage a vegan diet, juicing, or fruitarian diet (where all you eat is fruit). It’s important to get to the bottom of this idea so that you can integrate elements that are helpful and not stress over those that are simply not true — and certainly not limit your diet unnecessarily. 

Myth versus fact

The truth is that the acid/alkaline balance in the body is a real phenomenon. Yes, it is possible to become too acidic. In the medical community this is called Metabolic Acidosis and can occur when your body:

  • Makes too much acid (due to stress or a poor cortisol response, over-exercise, poor diet, dehydration and mineral loss, ketone build-up, genetic problems)
  • Can’t effectively remove enough acid (due to methylation problems, kidney problems, lack of bicarbonate, etc)

In reality, anyone who is suffering from a chronic health condition is going to veer in and out of states of being too acidic. So while you may not have a life-threatening acidic condition, you should still think about ways to become more alkaline. However, instead of suggesting clients eliminate complete food groups, I prefer to make some very strategic dietary and lifestyle changes to restore the acid/alkaline balance more gently. 

8 ways to restore the acid/alkaline balance:

  1. Juicing. You need minerals to restore you to a more alkaline state. Making fresh-pressed juices daily is the quickest way to do this. Celery and cucumber juices are especially alkalizing, but I also like to suggest carrot, romaine, jicama, beet, fennel, pear and apple. Really, the sky is the limit but be sure to avoid goitrogenic (thyroid-suppressing) greens such as kale if you have a thyroid condition. If you don’t like the taste of fresh juice, use it as a base in a fruit smoothie to mask the flavor. 
  2. Reduce your protein intake. You don’t need to completely eliminate meat, eggs, or dairy unless you are in a terribly acidic state based on labs. Begin to eat large portions of raw vegetables daily and instead have smaller portions of dairy, eggs, or meats. 
  3. Limit grains. Grains are also acidifying and if you are in a very acidic state, even healthy gluten-free grains can make it worse. Relying mostly on fruits and vegetables to make up the bulk of your diet is best, then add in some healthy beans, legumes, grains, and animal products as needed to meet your daily calorie needs. 
  4. Use supplements to alkalize. 
    • Mineral complex. This should include magnesium and potassium, in addition to other minerals. I find the citrate or bicarbonate forms of minerals works best. 
    • Chlorophyll. An alfalfa-based supplement or parsley works well. I prefer these to other “greens” supplements because they are not goitrogens (thyroid-suppressing foods).
    • Yucca shigidera. This helps mitigate the toxic byproduct that is produced upon eating animal products. You can take this with each meal that contains protein.
  5. Reduce your salt intake. While I consider unrefined mineral salt to be an essential part of a healthy diet, while you are acidic, anything that dehydrates you will make the problem worse. So limit your salt intake — even the good kind of salt.
  6. Completely avoid refined sugar and alcohol. Both are extremely acidifying.
  7. Avoid stressful thoughts. Stressful thoughts begin a cascade of unhealthy responses in the body, which depletes you of minerals and creates acidosis. You have been programmed from childhood to respond to stress in a very specific way. Deconstruct your stress responses — what triggers you? When you are triggered, where do you hold tension in your body? How can you release it? You are likely triggered by much smaller circumstances that you realize and since these happen on a daily basis, you keep repeating the acid cycle each day.
  8. Avoid intense exercise. While you are too acidic, anything that dehydrates you will contribute to the problem. Choose gentle forms of exercise and exercise indoors during the heat of summer. 

Tests to ask for

If you are curious if you are too acidic, you can get testing through your doctor to determine this.

  • Anion gap test. This tests for metabolic acidosis and will tell you if you are in fact too acidic. 
  • Electrolyte or mineral panel: magnesium, potassium, sodium, and calcium. Ask for an Intracellular test because blood tests are notoriously incorrect. Minerals help alkalize the body so if you are low in these, it indicates a greater need for dietary minerals or supplements to restore the balance. 
  • Urine test for ketoacidosis

Ready to figure out the perfect diet for you? Ready to improve your lab work and daily symptoms? Click here to book a nutrition consultation.

Advertisements

Is an Autoimmune Paleo diet safe?

If you’re dealing with an #autoimmune disease, chances are you have heard of an autoimmune paleo diet, or maybe even tried it. This diet excludes all grains, legumes, nuts, seeds, dairy, eggs, nightshades, and sometimes other foods such as citrus or natural sweeteners.

While many have used this diet successfully, I want to present another way to look at this diet because, unfortunately, I have also seen many people GET sick while eating this way.

If done right, this diet can be healthy and can aide in healing a leaky gut (which we know is at the root of autoimmune conditions) as well as reducing your allergen load (which helps reduce immune stimulation). But there are REAL risks with this diet that you should take into consideration before starting or before you continue with it.

  1. Lack of fat-soluble vitamins A, D, E, and K. These are essential to human health and without them you can end up digging a deeper hole for your health. You must rely on fatty animal foods to get these vitamins and since avocado, olive, coconut, and meat fats primarily the only fats allowed it can be tricky to get enough animal fat. Most people are used to buying lean cuts of meat to begin with. Use lard, tallow, duck fat, or chicken fat in cooking, and non-lean cuts of meat as solutions to this problem.
  2. Lack of cholesterol. Cholesterol is the raw fuel that our hormones are made from so we need it for our thyroid, adrenal, and sex hormone health. Cholesterol also fights infections (we know infections are a cause of autoimmunity to begin with so we need cholesterol). It also aides in synapse formation so without it we can get brain fog and memory loss. See above for ideas as this only comes from animal fat sources. 
  3. High in thyroid-stimulating fats. If you are hypothyroid, this isn’t a bad thing. But if you have Graves’ disease or hyperthyroidism, relying on avocado and coconut as your primary fat sources (both of which are thyroid-stimulating) can have dire consequences. I have seen many hyperthyroid patients eat an AIP diet and get worsening of symptoms — rapid heartbeat that can’t be slowed, anxiety, weight loss, mania, sweating, etc. 
  4. Weight loss. This is one of the number one complaints I see when people come to me while on an AIP diet before we make alterations. Bottom line, it is HARD to get enough calories daily while eating AIP. It kind of ends up being like the chicken breast and broccoli low-fat diets of the 80’s/90’s. You can add coconut cream to smoothies, put coconut butter on apples or sweet potatoes, fry vegetables in animal fat, dip vegetable chips in guacamole, and eat fruit (especially dried fruits), and have sausage or bacon daily for additional calories, but you will likely still lose weight. If it gets to a point where you are losing too much weight (again, VERY common), you should think about adding in the least allergenic of the foods you have eliminated and see how you feel and how your blood work looks. White rice and legumes that have been soaked or sprouted tend to be okay for some.
  5. Worsening of mental health or mindset. Simply put, it is hard to ENJOY life when all you are worrying about is diet. If you have to eliminate these foods because the diet genuinely is helping or because you do notice a reaction to these foods, then by all means stick with it. But JOY is a required element to the healing process and it’s not fun for anyone to miss out on social events or to simply start hating food because there are so many rules. Rules and the perceived “punishment” make us sick.

Remember, there are always more sides to the story. Just because a diet is popular at the moment doesn’t mean it’s right for YOU. You are a unique being and deserve a diet as unique as your genes and life history. A standard approach can never take those things into consideration. 

Ready to figure out the perfect diet for you? Ready to improve your lab work and daily symptoms? Click here to book a nutrition consultation. 

The definitive guide to low-carb snacking

Who should eat low-carb? I never ever recommend the same diet to every client I work with. We are all way too genetically and “environmentally” different. That is, no two people have the same nutritionally-significant gene mutations and no two … Continue reading

anti-candida diet menu ideas

image

Systemic yeast infections are a hallmark of autoimmune and thyroid disease — the two often go hand in hand with yeast overgrowth or fungal infections. In order to improve your thyroid numbers and immune function, eliminating the yeast in your body — and the foods that feed yeast — is essential.

Anti-candida (ie: yeast) diets vary in severity, but the most important points to remember on any anti-yeast elimination diet are:

  1. avoid sugars — even natural ones (like honey or maple syrup), high-sugar fruits, and also artificial sweeteners
  2. avoid anything that is inherently moldy or a mushroom itself (ie: moldy food, mushrooms, truffles, pistachios, cashews, peanuts, old spices)
  3. avoid vinegar and condiments made with vinegar (mustard, mayo, ketchup)
  4. avoid food allergens — most commonly gluten and dairy, but also avoid any other allergens you react to
  5. avoid high starch foods — grains, beans, legumes
  6. avoid processed meats and low-quality proteins — choose organic, wild-caught, pastured, grass-fed proteins
  7. avoid refined fats and oils (ie: canola, soy, sunflower)
  8. add probiotic foods
  9. avoid chemicals in your food, water, and beauty/hygiene routine
  10. usually there is an underlying food sensitivity that needs to be addressed. “untreated” food intolerances can and will feed yeast in the body. common examples: gluten intolerance, egg or airy intolerance, oxalate sensitivity, phenol sensitivity, histamine intolerance, etc. so yes, elimination of known allergens is important, but consider which foods you may also be sensitive to and eliminate those. 

Keep in mind that going too low-carb can actually slow your thyroid, so a strictly ketogenic diet (no carbs, even in the form of low-sugar fruits and root vegetables) is not ideal or the goal. Candida takes time to eliminate and chances are, if it’s causing you trouble (ie: thyroid or autoimmune symptoms) it’s already pathogenic and will need months or years to get rid of. Be patient and don’t rush the process. Stress can and will give yeast a better opportunity to proliferate. Shorter “cleanses” — where the diet is followed for a month or two — can be useful as well if you don’t feel comfortable committing to a long-term diet upfront.

anti-candida meal ideas:

  • B: smoked salmon and fried egg with sauteed zucchini and bell peppers, or cucumber slices
  • B: bacon (high quality with no additives) and roasted sweet potato with toppings you like (coconut butter or ghee, caramelized onions and spinach)
  • B: sausage (high quality with no additives) and eggs with a low-glycemic fruit and coconut flour bread
  • B: chia seed pudding with unsweetened coconut milk, cinnamon, and berries of your choice (or also use coconut butter to make it more rich)
  • L: leftover salmon with plantain chips and salsa and guacamole
  • L: simple tuna salad (lemon, fresh herbs, water-packed olives, olive oil) over lettuce and veggies
  • L: homemade beef chili (meat, veggies, fat, broth, and spices) topped with green onion and zucchini “pasta” if you like
  • L: homemade baba ghanouj (roasted eggplant, garlic, onion, pureed with lemon, olive oil, sea salt, and tahini if you like) with veggie chips and roasted chicken
  • D: middle eastern meatballs (ground pork, onion, cilantro and basil, curry powder) with roasted beets, and raw vegetable sticks and garlic-hemp seed dipping sauce
  • D: grain-free salmon cakes with water-packed olives and roasted red peppers served over a salad, with roasted spaghetti squash
  • D: seared scallops  or shrimp with roasted carrots, parsnips and onions, served with sauerkraut
  • D: lettuce wraps of bacon, roasted chicken, tomato, onion, leftover baba ghanouj on romaine lettuce leaves with sweet potato chips