What Exactly is “pH”?
This term refers to the “potential of hydrogen.” Hydrogen ions contribute acidity to any tissue or organ, such as the contribution of hydrochloric acid to the high acidity of stomach secretions. The scale used to measure pH is a logarithmic scale, which means that there is a 10-fold difference between each number -ranging from 1 to 14. The lower numbers (1-6.99) represent the acid (or H+ donating) range and the higher numbers (7.01-14) represent the alkaline (or H+ accepting) range. Neutral is “7.0.” Some body systems such as the blood (7.35-7.45) are more tightly regulated than others. Urine has a broader pH range, from 4.5-8.0, which makes it an ideal body fluid for keeping track of adjustments in pH with dietary modifications.

Factors That Affect pH Levels
Food intake is one of the primary ways that pH is influenced. Dietary modifications can positively influence pH values within various systems of the body, and therefore positively influence the health of the organs that work so hard to maintain pH values within their optimal ranges. For example, a high intake of vegetables, which are for the most part alkalinizing, will neutralize over-acidity and result in a positive influence on bone metabolism, increasing the retention of phosphates and calcium, while reducing markers of bone resorption. Most fruits are acid forming, with the exception of a few such as lemons and limes. Lemons and limes certainly have acidic properties, but are actually alkalizing once digested, which is why these fruits are so highly recommended during a seasonal cleanse or detoxification program.

How Can You Test and Monitor Your pH Levels?
There are various types of tests and pH paper or test strips are widely available at your local pharmacy or online, so you can experiment with both body fluids to see for yourself what the correlations are for your system. A fasting urine sample will give the most accurate reading. However, a first-morning urine may be overly acidic due to the retention of urine in the bladder for an extended period of time, so a second-morning urine, prior to breakfast, can give a good baseline. It is also important to note that any one reading has limited value, being just one data point, and since you are looking for a pattern you should check your urine several times throughout the day and record your results over time. Think of yourself as your own laboratory, and experiment with different foods and testing times. Two hours after a meal is a good time to test to see how your dietary intake has impacted your pH. Studies have shown that urine pH can show modifications in as little as two hours after a meal. Your goal is to be in the “green” or slightly alkaline range, which should be fairly easily accomplished by consuming a diet high in green leafy vegetables (alkalinizing foods) and lower in proteins and carbohydrates (acidifying foods).

Alkalinizing the Urine Increases the Excretion of Toxins
An added benefit of alkalinizing has been demonstrated in ongoing studies that show an enhanced detoxification effect with urine alkalinization. In the Western medical setting, intravenous sodium bicarbonate (alkaline) is used to treat cases of acute drug poisoning. Other studies have shown that alkaline urine enhances the excretion of a number of pharmaceuticals and other chemicals, and inhibits the reabsorbtion by the kidney of xenobiotics (hormone-mimicking chemicals). It makes sense that adopting a dietary lifestyle of ongoing alkalinization can encourage smaller quantities of toxins to be removed from our bodies on a daily basis. We know that cruciferous vegetables, which include broccoli, kale, cauliflower, collards, and Brussels sprouts, have powerful compounds that aid the liver in its Phase I and Phase II detoxification processes, and alkalinize the urine. Alkalinizing the urine while following a seasonal fall cleanse is a perfect adjunctive combination for safely excreting toxins. One of my favorite recommendations within this approach is to use a lemon olive oil drink, which has an alkalizing effect and also stimulates the liver and gall bladder to discharge toxins.

What is the Best Way to Alkalinize?
The most safe and natural way to increase your alkalinity is to balance your diet. Some advocates of alkalinizing tend to make proteins and carbohydrates into the “bad guys.” This is an extreme view that doesn’t acknowledge the importance of these types of foods for normal metabolism, immune system support, muscle repair and building, ongoing detoxification, and energy metabolism. However, the carbohydrate category in the Western diet tends to be highly processed, lacking nutritional value and containing chemical additives. Similarly, the protein category in the Western diet tends to be overused with large portions of commercial animal proteins. An excellent alternative is to consume organic nutrient-dense complex carbohydrates, along with smaller portions of organic and grass-fed animal protein sources and high quality plant protein sources, which are less acidic than their over-processed, commercial counterparts. These substitutions are not problematic in terms of alkalinization; however, they do need to be balanced with frequent abundant portions of fresh organic alkalizing foods, mainly vegetables. You can ensure you’re achieving an alkalinizing balance by testing your pH levels regularly.

Increase your intake of vegetables and fruits high in alkalinizing minerals, such as potassium, magnesium and calcium. Foods that provide excellent sources of potassium include red potatoes, avocado, Brussels sprouts and many others. Green leafy vegetables have high magnesium content, and broccoli, sea veggies, collards, chard other greens are rich in calcium. An alkalinizing mineral broth can be easily made by combining potatoes, celery, parsley, green beans, zucchini, beet tops, kale, onions, and seaweed in a full pot of water, simmering for an hour or two, and pouring off the liquid for use. This makes a wonderful mineral-rich liquid for a seasonal fall cleanse. Other alkalinizing food sources include liquid chlorophyll, green powder supplements which can be added to smoothies, soups, or warm water, or the highly alkaline umeboshi plum paste, which is a sour plum commonly used in Japanese cuisine.

Which Supplements Can I Take To Alkalinize?
While sodium bicarbonate (baking soda) is often recommended for alkalinizing, studies show that potassium bicarbonate and potassium citrate have a much more potent protective effect on reducing the excretion of calcium in the urine. Potassium chloride on the other hand, which is most commonly found in processed foods, does not have the same alkalinizing ability as potassium citrate. Studies conducted on post-menopausal women show that potassium chloride has a detrimental effect on bone mineral density, while potassium citrate increased density and was more effective in reducing calcium excretion in the urine. Products like “Alkala” provide a combination of potassium and sodium bicarbonates, and can be used to help maintain alkaline urine. Always check with your health care provider before using any concentrated mineral supplement such as this. Some conditions or drugs can cause an accumulation of potassium or sodium in the body, which can be dangerous for some individuals.

By making these relatively simple yet important changes in your diet, you will quickly feel the benefits of increased alkalinization, such as decreased inflammatory symptoms and increased energy. For more diet recommendations and tips for a successful fall cleanse, visit www.dreliaz.org.

It has been a mystery in the United States for years. With our high consumption of dairy products, why is it that we still have an incredibly high incidence of osteoporosis? Researchers in Asia, where both osteoporosis and dairy consumption have historically been quite low, might have found a major clue.

It turns out the calcium we consume through milk and supplements is not always absorbed or used to build bone. In fact, without a healthy probiotic population in the gut and the presence of other bone-building cofactors like vitamins D and K2, magnesium, zinc, and essential fatty acids, calcium can pass right through undigested. Or, even worse, excess calcium turns into unhealthy deposits in soft tissue and arteries.

The good news? There are simple dietary adjustments that can alter the body’s internal chemistry in favor of building strong bones. Recent research done exclusively on Dr. Ohhira’s Probiotics found that when women ages 48 and older took a Japanese probiotic supplement for at least eight weeks, their bone density was 36 percent higher when compared to those who didn’t take the supplement.

“Scientists suspect that probiotics help the body properly digest calcium,” said Mindy Barrows, CN, national director of education at Dallas-based Essential Formulas Incorporated, the U.S. distributor of the Japanese probiotic supplement used in the study. “The friendly bacteria also manufacture some of the vitamin cofactors needed for bone-building including B6, B12, K, and folic acid.”

It’s a surprising side benefit of probiotics, which are frequently touted for supporting digestive health and immune response. Derived from a fermented vegetable blend, it is actually a whole food that contains probiotics, prebiotics (substances that feed probiotics), and organic acids. Scientists have noted that it is important to provide both pro- and pre-biotic components for the GI tract to enhance calcium uptake. Such dramatic results might not occur when using common freeze-dried probiotic supplements.

In addition to probiotic and prebiotic supplementation, Dr. Natalie Engelbart, founder and clinical director at Alternative Health Solutions in Flower Mound, Texas encourages women to consider increasing magnesium intake for better bone health. “Magnesium regulates calcium absorption into our bones, and ensures that calcium deposits don’t wind up in the soft tissue. The proper balance for our body is a ratio of 2:1 calcium to magnesium. But if you have been deficient in magnesium due to high stress, or from taking calcium rich supplements or foods, you may want to increase your magnesium intake even more.”

These dietary tips are encouraging to the 8 million American women who are diagnosed with osteoporosis and the approximately 24 million others who have a high risk of developing it. Once again, prevention is key. Not only should mature adults make sure they keep up on prebiotic and vitamin supplementation for bone health, they need to pass those habits along to the next generation.

Bone Health Fast Facts
• In the United States, 1.5 million osteoporosis-related fractures occur annually, resulting in over $47 million in direct medical expenses per day.
• More women die each year from osteoporosis-related injuries than from ovarian and breast cancer combined.
• You get more calcium (and healthful nutrients) from a cup of cooked collard greens than a cup of milk.
• Sugar, soft drinks, caffeine, smoking and excess alcohol intake can hinder the bone-building process.

Reference: Kawakami, Masayuki, Ohhira, Iichiroh, et al. The Influence of Lactic Acid Bacteria (OM-X) on Bone Structure, The Journal of Applied Nutrition, Vo. 53, No. 1, 2003

Halloween marks the beginning of the holiday season, and with this enters the scary truth about mindless eating. With more than 65% of American adults being overweight andobese, it’s important to do what you can to awaken and understand what can be done during the holiday season to avoid weight gain and excess consumption of sugar. The most effective way: self-love and self-care—when we shift our intentions behind our thinking, we shift our results.
Mindfulness is the practice that brings the mind and body back to now, peacefully, to the present moment. Every time we practice mindfulness, we bring energy and life force; we come to life again and without it, we live like we’re asleep, unaware and unconscious of what is occurring in and around us.
Remember: Mindlessness is the opposite of mindfulness.

Recently, researchers have looked deeply at how mindless eating affects ourfood consumption, leading to over-eating—especially during the holiday season. Holiday dinners and parties, New Year celebrations and Super Bowl Sunday can cause most American’s to increase their caloric intake by thousands, which will take weeks or even months to burn off.
The cues for mindless eating reach far beyond “portion-distortion” or the size of the plate we use. Unhealthy food such as cookies, cakes, and alcohol release insulin in the body which are then stored as fat. Though many people perceive this as a part of celebrating the holidays, they do not realize the effect their eating choices have on their mind, body and spirit with respect to personal and business relationships.
Comfort foods are not so comfortable. Sugar is not so sweet. Sweets can sour our mood, personality, fatigue, inflammation, heart, memory, infertility, wrinkles, acne, early aging, depression, headaches, brain fog, irritability, blurred vision, temper and more than 150 health areas. Consciously choosing to stay in alignment with healthy intentions and goals for the holiday season is an effective way to avoid easy weight gain.
Try these tips:

• Eat your favorite pre-planned high protein meal prior to leaving for a party.
• Skip the fried finger food, which is usually high fat, sugar and full of unwanted calories.
• Fill up on fruits and vegetables. Most importantly, display portion control verse portion distortion.
• Set fitness objectives with a trainer and stay consistent with your favorite exercise routine.

With a little nurturing, self-love, and appreciation for self-care and intention, you are easily able to avoid weight gain this year and hereafter.
Remember, with mindfulness… the possibilities are infinite.

Gary Kobat
Gary Kobat is a celebrityintegrated performance coach who is devoted to reaching millions with his message of self-love and body/mind/spirit/sport wellness. His a-list client roster includes Jim Carrey, Will Ferrell and Kate Winslet. For more about Gary please visit www.GaryKobat.com

Non-Stick  Cookware Chemicals
PFOA, or perfluorooctanoic acid, is the main chemical used in the manufacturing of Teflon non-stick coating, as well as in materials that are fire-resistant and able to repel oil, stain, grease and water. While this feature might make appear to make PFOA ideal for use in non-stick cookware, scientists have expressed grave concerns about how exposure to this known toxin, as well as the 15 other types of gasses that are released when cooking with Teflon, could affect your health. Contact with PFOA might primarily come from consumer products, but may also stem from environmental contamination, as demonstrated by the Teflon manufacturing plant’s environmental pollution lawsuits. Two studies conducted since 1999 show that PFOA precursors have been found in tap water, food or air in a number of cities across the country, indicating a highly prevalent risk of exposure.

Health Risks of Aluminum and Non-Stick Cookware
A normal intake of aluminum is roughly three to five milligrams per day, but Americans may ingest up to 10 milligrams per day on average. Cooking and storing acidic foods in aluminum pots and pans is likely to leech higher amounts of aluminum into the food. Research suggests that using Teflon, aluminum and other cookware products can increase risks of cancer, respiratory problems, and other serious health problems in adults and children, including the risk for Alzheimer’s disease in the elderly.

The link between aluminum and Alzheimer’s disease was first presented in the 1960s and since then, researchers have claimed a number of other circumstantial links between the two. Aluminum has been shown to be associated with plaques and tangles in the brains of people with Alzheimer’s disease and further evidence indicates that aluminum may be involved in the formation of these plaques. These and other findings suggest that aluminum is a contributing factor to this all too prevalent disease which appears to be showing  up in younger and younger populations of people.

Protect your Health: Detoxify your Kitchen and Your Body
So what can you do to protect your body from these harmful and elusive toxins? The first step is to choose alternatives to replace your aluminum or Teflon-coated cookware. The Seattle-based Toxic-Free Legacy Coalition and other experts recommend stainless-steel, cast-iron, glass and enameled cast-iron cookware as the best options. Once you’ve upgraded your cookware to these healthier alternatives, choose an effective method of clearing your body of years of toxic buildup.

My top recommendation is to engage in a gentle and gradual heavy metal and environmental toxin cleanse using a natural chelation formula made of modified citrus pectin and seaweed-derived alginates. Not only is this combination clinically proven to remove heavy metals including aluminum, lead, arsenic and mercury from the body, but it also achieves this goal without leeching essential minerals in the process. Additionally, it prevents the re-absorption of toxins through the digestive tract. This formula is phase one of a comprehensive, two-step detoxification protocol for removing harmful heavy metals and toxins from the body.

A secondary phase two detox formula can further enhance your detoxification process. For this purpose, I use a specially tailored blend that includes garlic, cilantro, sulfured amino acids, minerals, along with energy enhancing and detox supporting botanicals including milk thistle seed extract and gingko. The combination of phase one and phase two detox formulas, when used over three to six months, provides a clinically proven, gentle detoxification from health robbing heavy metals and environmental toxins that may have been stored in our our tissues and organs for years. For more information on safe and effective detoxification, download a complete complementary wellness guide at www.safedetox.org.

There are also some delicious recipes you can make that will make you forget meat and dairy ever existed.  The vegan lifestyle may not be for everyone though.  There are some who have tried it and found the guidelines too stringent. Some people may try it and find they are deficient in iron or other vitamins or minerals that are often found in dairy and meat products.

There are usually suitable vegan alternatives to get any lacking vitamins or minerals, but if they are not to your liking then you need to find a food or take a supplement that will make up for that deficiency.  Vegans likely will have to consume a diet rich in various nuts and beans, for example, in order to get the iron, omega 3 fatty acids and protein that they need to sustain energy levels.

Quinoa is a food that is ideal for the vegan diet. This versatile food is actually most commonly viewed as a grain.  In actuality, quinoa is a seed that cooks up just like a grain. It is a tiny round seed that has a somewhat nutty flavor. Quinoa goes well with stir fried vegetables of any kind and can even be enjoyed by itself with a little sea salt and pepper.

This food should be a staple in the vegan home. It contains several vital fatty acids that vegans may find hard to get elsewhere.  For example, it contains every single one of the nine essential amino acids (proteins) that are vital to the human body.  It is the only grain-like food that has this quality.

Quinoa is also rich in manganese, copper, iron, phosophorus and riboflavin. These are all nutrients that supply energy to the human body.  Because this is such a complete food, it likely will stick with you longer than eating brown or white rice.

Coconut oil and coconut milk also tend to be used a lot in the vegan diet.  Although once villified for its “high fat” content, coconut milk and coconut oil are now viewed in a much more positive light since more information has become available.

Coconut milk and oil are excellent sources of healthy fatty acids.  They are also excellent for cooking since unlike other cooking oils, they maintain their stability and healthy properties when exposed to high heat. They also taste delicious.

Walnuts offer wonderful health benefits, and are a great addition to the vegan diet. They offer powerful omega 3 fatty acids, fiber, magnesium and vitamin E.  They offer very potent anti inflammatory properties as well. Consumption of walnuts on a regular basis may also improve your heart and circulatory health.

Avocados are another food vegans may eat that is delicious, filling and full of nutritious benefits.  These are another food that is rich in omega 3 fatty acids, protein, and antioxidants.

As you can see, there are some wonderful protein and fatty acid rich foods that vegans can eat in their diet.  They may just make you forget about how delicious meat and dairy can be!

About the author :

Danna Norek writes for several health and beauty blogs. You may find information on all natural skincare and body care products at Aura Sensory All Natural Body Care.  They offer an effective aluminum, paraben and chemical free deodorant, sulfate and paraben free soaps, and a popular all natural acai lip balm.

All protein, with the exception of gelatin, contains all of the essential or indispensable, amino acids. However, some protein sources are low in one or more IAA, making that source incomplete from the standpoint of meeting biological requirements. This is referred to the limiting amino acid. Meaning, when the recommended level of protein is consumed in the form of a protein that has a limiting amino acid, then the biological requirement for the limiting amino acid is not met. This is generally referred to as an incomplete protein.

Medicinal Action and Uses

Fresh Sweet Almonds possess demulcent and nutrient properties, but as the outer brown skin sometimes causes irritation of the alimentary canal, they are blanched by removal of this skin when used for food. Though pleasant to the taste, their nutritive value is diminished unless well masticated, as they are difficult of digestion, and may in some cases induce nettlerash and feverishness. They have a special dietetic value, for besides containing about 20 per cent of proteids, they contain practically no starch, and are therefore often made into flour for cakes and biscuits for patients suffering from diabetes.

When Almonds are pounded in water, the oil unites with the fluid, forming a milky juice – Almond Milk – a cooling, pleasant drink, which is prescribed as a diluent in acute diseases, and as a substitute for animal milk: an ounce of Almonds is sufficient for a quart of water, to which gum arabic is in most cases a useful addition. The pure oil mixed with a thick mucilage of gum arabic, forms a more permanent emulsion; one part of gum with an equal quantity of water being enough for four parts of oil. Almond emulsions possess in a certain degree the emollient qualities of the oil, and have this advantage over the pure oil, that they may be given in acute or inflammatory disorders without danger of the ill effects which the oil might sometimes produce by turning rancid.

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Sea vegetables are high in natural sodium, but when balanced with potassium, calcium, phosphorus, magnesium, iron and many other critical trace minerals present in these nutrient-rich foods, they provide an optimal nutrient profile for promoting vibrant health. Many sea vegetables are also an excellent source of iodine and vitamin K.

Sea vegetables are not just prized in Asian cuisine, but also by medical researchers due to the discovery of their high fucoidan content. Fucoidans are unique, starch-like (polysaccharide) molecules that promote healthy responses to inflammation.

Improve Iron Absorption
Sea vegetables also contain both iron and vitamin C, which is an important combination that allows for improved absorption of iron in the body since vitamin C improves the bioavailability of iron from plants. In fact, Mediterranean cultures have a healthy habit of using freshly squeezed lemon juice and olive oil over dark green leafy vegetables, which enhances flavor as well as iron absorption.

Different Types
Some of the most common sea vegetables include Nori, Hijiki, Kombu, Wakame, and Arame, which are all distinctly beneficial for maintaining vitality. Here’s a closer look at the nutrients each one provides:

Nori: You’ve probably eaten nori before as it is most commonly used to make sushi rolls. Nori is high in iodine and vitamin C. It also contains protein and B12 – a much needed vitamin for those who have issues with nutrient absorption or who consume little to no animal products.

Hijiki: Black and stringy with a strong flavor, Hijiki is especially high in calcium.

Kombu: A type of kelp rich in fucoidans, which help reduce inflammation, promote healthy blood flow and offer cardiovascular benefits. Just a quarter cup of kelp provides over 250 percent of your daily value of iodine and over 30 percent of your daily requirement for vitamin K. It is also rich in folate and magnesium.

Wakame: Often used in Japanese miso soup, Wakame provides excellent amounts of calcium, magnesium, fiber, and potassium.

Arame: Sweeter and milder in taste than many others, it is a good source of potassium, which promotes healthy heart and muscle function.

Promote Healthy Detoxification
The health benefits of sea vegetables are especially unique and powerful, as they also contain compounds called alginates. Sodium alginate, found in kelp, has the ability to bind to toxins, heavy metals and dangerous radioactive particles. Certain forms of sodium alginates have the ability to bind to toxins in the digestive tract and prevent them from being reabsorbed by the body. When combined with modified citrus pectin, modified sodium alginates offer natural detoxification that is both gentle and highly effective in removing harmful heavy metals, environmental toxins and radioactive particles from the body. The combination of pectin and alginates is a powerful strategy for natural detoxification, as these two ingredients function together to bind to toxins and allow your body to safely excrete them without depleting levels of essential vitamins and minerals. For more information about safe and natural detoxification methods, download a wellness guide by visiting www.safedetox.org.

The basic premise of the raw food diet is that raw foods in their whole, natural form provide the enzymes necessary for digestion and vibrant health, and that cooking food destroys these natural enzymes along with many of the other critical nutrients in whole, unprocessed food. By eating raw, whole foods, you consume the enzymes found within them, which are believed to enhance and improve digestion, leading to better absorption of the food’s beneficial compounds (such as vitamins, minerals and antioxidants). Raw food enthusiasts claim that this diet promotes good health because your cells are able to acquire the nutrients they need from pure, unadulterated food.

Ancient Wisdom Perspectives
From the point of view of Traditional Chinese and Ayurvedic Medicine, the raw food philosophy is not completely accurate. These ancient traditions assert that cooking food actually makes many of the nutrients more available. They also state that eating cooked food protects the digestive capacity (“digestive fire”) of the body. With all the contradictory dietary advice out there, it’s no wonder people may be confused about which diet is best for them.

One Size Does Not Fit All
It all comes down to the health requirements of the individual, as everybody has unique dietary needs. According to the principles of Traditional Chinese Medicine, raw foods have a “cooling” effect on the body, so someone with a lot of “heat” and inflammation may do better on a raw foods diet than someone with a colder constitution. Also, it is interesting to note that the majority of success within the raw food movement is found among those who live in warmer climates. Cooked whole food is healthier for people with weaker digestion and colder constitution, as cooked foods are more warming, and easier to break down and assimilate.

Pros and Cons of Cooked Food
Certain foods are proven to be healthier when cooked. For example, lycopene is an antioxidant found in tomatoes and watermelon. However, lycopene content is highest and most bioavailable when tomatoes are cooked. Many vegetables, such as kale, spinach, onions and garlic are also more nutritious when cooked because light cooking unlocks many of their compounds, making them more easily absorbed.

However, science has also shown that over-cooking many foods — especially meats — is unhealthy, as foods that are overcooked can produce chemicals such as acrylamide and others that contribute to inflammation and more serious health problems over time.

The best cooking methods are light steaming or sauteing, without over-cooking at high temperatures. These methods can help to make nutrients in the food more available and easier to absorb, without causing the harmful chemical reactions found in foods cooked for long periods at high temperatures.

The Enzyme Debate
While raw foodists claim that enzymes from raw foods are critical for proper digestion, the American Dietetic Association asserts that the body naturally produces the enzymes necessary for digestion and does not need to obtain them from food. In addition, because the ph of the stomach is very low, meaning that it is very acidic, the stomach breaks down all proteins including enzymes. This means that the enzymes found in fruits and vegetables are essentially destroyed by our stomach acid, as its job is to break down food and kill any harmful pathogens. The amount of enzymes found in raw food have not been shown to drastically improve digestion or the levels of natural enzymes in the body. One critic of raw food, Dr. Stephen Barrett, states, “Raw food contains no enzymes needed for digestion. All the enzymes needed for human digestion are made in the body.”

However, it is important to note that with today’s fast-paced lifestyles and the Standard American Diet, many people are enzyme deficient and can greatly benefit from including supplemental digestive enzymes in their daily program. Enzyme supplements are typically designed to survive the stomach acid environment and release their digestive health benefits once they reach the small intestines, where most nutrient absorption occurs.

Everything in Moderation
For many, the raw food diet may seem like another fad diet. While it may have nutritional drawbacks for some people with weaker digestion, it can also provide benefits from the abundance of fresh produce typically consumed in a raw food diet. Once again, the old adage of “everything in moderation” may be applied in this case. There isn’t one type of diet that is the magical formula for vibrant health, nor does one type of diet work for everybody. The best advice is to maintain well-rounded eating habits that include healthy fats, protein and complex carbohydrates, along with fresh fruits and vegetables, in order to feed your body and mind the nutrients they need to achieve optimal health and well being. For more powerful diet, lifestyle and treatment recommendations, visit www.dreliaz.org/health-solutions/dr-eliaz-recommends.

Foods that may be eaten:

• Beans and legumes: Lentils, kidney beans, peas, black beans, red beans, split peas, soybeans, black-eyed peas, garbanzos, navy beans, etc.
• Fruits: Apples, apricots, bananas, strawberries, cherries, blueberries, oranges, peaches, raspberries, cantaloupes, watermelons, pears, honeydew melons, pineapples, tomatoes, etc.
• Grains: Corn, rice, oats, wheat, millet, barley, buckwheat, etc.
• Vegetables: Potatoes, zucchini, broccoli, carrots, lettuce, mushrooms, eggplant, celery, asparagus, onions, sweet potatoes, spinach, etc.

Foods that may be eaten in moderation:

• Nonfat dairy products: Including skim milk, nonfat yogurt, nonfat cheeses, nonfat sour cream, and egg whites.
• Nonfat or very low-fat commercially available products: Including whole grain breakfast cereals, nonfat mayonnaise and salad dressings, tortilla chips, oatmeal.

Foods that should be avoided:

• Meats (all kinds, including chicken and fish).
• Oils (all kinds) and oil-containing products (including margarines and most salad dressings).
• Avocados.
• Olives.
• Nuts and seeds.
• High-fat or “low-fat” dairy (including whole milk, yogurt, butter, cheese, egg yolks, cream, etc.).
• Sugar and simple sugar derivatives (honey, molasses, corn syrup, high fructose syrup, etc.).
• Alcohol.

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