Many of the foods present in the American diet are acidic, even though they are good for us. This includes things like proteins and some fruits. Therefore, it is always important to include alkalizing foods in to your diet. Today we’re going to talk about five of the best alkalizing foods to incorporate in to your diet.

Lemon
If you’re someone who follows a high protein high fat diet, i.e. something like paleo, it is extremely important to use lemons on a daily basis. One of the easiest ways to do this is to add fresh squeezed lemon into your water. Diets high in acid can cause kidney issues. And although lemons may seem to be acidic they are very alkaline, making it a perfect balance.

Almonds
Almonds are very alkalizing, but you have to be sure you get them raw. Although roasted and salted almonds are delicious, they don’t have the same benefit as raw almonds do.

Kale
This leafy green has been all the rage for a while now, and for good reason. All of the vitamins and minerals in kale make it a great alkalizer.

Quinoa
This plant based protein is another alkalizing food. Plus, it packs a huge protein punch for just a little seed.

Cucumber
Cucumbers are very high in water, in fact almost 100%. So they help to hydrate your skin and are full of antioxidants.

Looking for a healthy lunch for tomorrow? Why not combine all 5 of these foods to make a nutrient super-packed salad? Cut up some kale, chop some cucumbers, add a little quinoa, sprinkle on some almonds and for the dressing drizzle with some lemon juice. The lemon juice will help to cut the bitterness of the kale, and the quinoa will add some extra protein.

What to learn more about an alkaline diet? Check out the Women’s Mind Body Wellness Summit. It contains 6 interviews by top female health professionals plus two workout videos and 3 bonus videos on mind-body wellness with MyHealthSpin Founder Lori-Ann Rickard. Now including a bonus video from Dr. Jennifer Shell!

The post The 5 Best Alkalizing Foods appeared first on MyHealthSpin.

We’ve all heard the saying “you are what you eat.” In some instances this may be the case, but when it comes to fat, this saying couldn’t be more wrong. Fat is an essential macronutrient and an important part of ones diet. Fat is the component that cells use to store energy and is used as a reserve for when food supply is low. Still think low fat is the way to go? Today, we’re going to clear fats name and discuss the facts about fat. 

Not all fat is created equal
When choosing fats there are three types you should know, unsaturated fats or “good” fats, trans fats or “bad” fats and saturated fats.  

Unsaturated fats are heart healthy and help to build strong bones. They can be found in fresh foods, lean meats and oils. Some healthy examples are salmon, almonds and avocados. 

Trans-fat is an artificial fat created in a lab. Trans-fats are bad for your health and are mainly found in packed foods and contain hydrogenated oils. Keep in mind, just because a package says “no trans fat” doesn’t mean it’s trans fat free. The FDA allows foods with less than .5 grams of trans fat to claim they’re trans fat free. Also they usually swap the fat for sugar, which is a no-no.

Saturated fats are okay for your health but should be eaten in moderation. These foods include dairy and red meat. 

It helps you absorb vitamins
There are four fat solvable vitamins; A, D, E and K. Fat soluble means that they dissolve in fat and are then absorbed in ones body. Therefore, if you don’t eat fats you won’t be able to utilize these vitamins. Also, if you take a supplement for any of these vitamins you should always take them with a fat meal. These vitamins are also essential all for bone building.

It keeps our skin full and supple
It is often times common for people who follow a low fat diet to have numerous wrinkles on their face and chest. Fat helps to build collagen which keeps skin firm and young looking. 

It helps form steroid hormones 
Fat is used to make hormones. Without fat these hormones wouldn’t exist in the body causing a wide variety of issues including thyroid problems. 

It keeps your heart healthy
Diets that are high in unsaturated fats help to keep cholesterol levels low. If your cholesterol is too high it can block vital arteries, putting stress on the heart. 

An added bonus? Including healthy fats in your diet can help you lose weight! That’s right, fat doesn’t make you fat, as long as you eat the right kind!

To learn more about women’s health check out the Women’s Mind Body Wellness Summit. It contains 6 interviews by top female health professionals plus two workout videos and 3 bonus videos on mind-body wellness with MyHealthSpin Founder Lori-Ann Rickard.

The post Facts About Fats appeared first on MyHealthSpin.

1. You’re supporting local farmers and the community.
Sadly, farming is becoming a thing of the past. Shopping local and buying from within the community helps to stimulate the economy. When the middle man — for example, a grocery store — is eliminated, it allows for a higher profit for the farmer. This also means it can be more affordable for the consumer. You would be pleasantly surprised to see how much produce you can get for cheap!

2. The produce is may be organic and not genetically modified.
Some farmers don’t use pesticides, which are harmful to your health. The soil that organic farmers use is higher quality and better for the environment. Also, the seeds they use to grow the produce are generally non-GMO. Also, keep in mind what grocery stores charge for organic produce. At an organic farmer’s market, you are getting fresh produce at an extremely inexpensive price.

3. The food is full of nutrients.
Have you ever noticed that the fruits and vegetables at the farmer’s market always look vibrant and delicious? The pigments found in produce is based off of the nutrients it contains. For example, vegetables that are bright orange in color, such as carrots, are high in carotenoids. The brighter the color the higher the concentration.

4. Everything is fresh.
Typically, the farmers pick the fruit in the morning before heading to the market. This way you are getting the freshest produce possible. The fruits and veggies that you find at the grocery store often sit there for days or weeks and some constantly get pushed to the bottom of the barrel. I once read that some apples found in the grocery store can be over a year old! Not only is the produce fresh but it’s perfectly ripe. It is picked at the optimal time when the sugars are at their peak. And since the produce is super fresh the favors are unbelievable.

5. They offer a wide variety of fruits and veggies.
It seems like every time I’m at the market I’m introduced to a new type of food or a new flavor. A lot of farmer’s grow things such as rhubarb and a range of different apples. Trying new foods can be fun and keeps you from getting bored when eating healthy.

6. You know where your food came from.
From farm to table, nothing in between. When you buy produce at the grocery store, no one really knows all of the places it stops along the way. Also, the more places it goes the more it changes hands is touched by people.

There are so many reasons to love farmer’s markets. They provide a wide variety of fresh, local produce at great prices. And going to the market is a fun social outing. Also keep in mind, farmer’s markets don’t only have fruits and vegetables. It’s a great place to pick up delicious pies and homemade jams. So grab some girlfriends and head to the market this weekend!

The post 6 Benefits of Farmers’ Markets appeared first on MyHealthSpin.

First, think lean protein. Opt for grilled chicken or fish over hot dogs which don’t contain enough protein to hold you over. Burgers are an okay choice but make sure you choose a lean beef with a low amount of fat, and don’t choose a burger every time you grill. Opt for healthier options whenever possible.

Second, fill your plate with healthy options first. Don’t start by filling your plate with the potato salad; start by adding salad, grilled veggies, baked beans or other healthy options. This will ensure that you fill up in nutrient-dense foods while still getting a taste of the sides you enjoy such as macaroni and cheese. Also, be mindful of portions. Meat should be about the size of the palm of your hand, a fist is equal to a cup, so choose that amount when grabbing veggies, and the amount of condiments you use should be around the size of your thumb. Knowing how to eye-ball portion sizes is essential for maintaining a healthy lifestyle.

Third, bring a healthy dish to contribute. The more healthy options there are the easier it will be to stay on track. Bring a tray of cut-up raw veggies with homemade dip, or a napa cabbage salad, or even a seven bean salad. One of my favorite healthy foods is grilled asparagus. You can throw them on the grille with a little salt and Parmesan cheese and you have a perfect healthy side.

Fourth, eat before you go. People always make this mistake. They arrive to a party starving and then end up gorging on potato chips and junk food to fill themselves up.  Arriving shortly after eating will allow you taste everything at the party without totally destroying your diet.

Fifth, keep alcohol to a minimum. Alcohol, especially beer, is calorie dense and will increase your waist line. Make a pact with yourself to only drink once a week, even when you have special events.

Sixth, stay hydrated. Dehydrated can be mistaken for hunger. Keep water on you at all times. This will help to keep you full and prevent you from munching.

Seventh, opt for healthy dessert options. S’mores are a fun treat at cookouts, but leave them for the kids. Instead, try grilling some fruit. It’s high in fiber to hold you over.

Hopefully you found these tips helpful for enjoying BBQ’s and cookouts all summer long. Now, lets eat!

For more healthcare news and tips daily follow us on Twitter, Facebook & Instagram.

The post Healthy Tips For Summer Cookouts appeared first on MyHealthSpin.

First, continue the conversation with your doctor. If he or she is the person who recommended dietary changes, they should have given you some guidelines. If you didn’t receive any instructions, call the doctor’s office to ask for more information.

You’ll want to know what your diagnosis is, and how diet affects you because of it. Ask which foods are recommended and which foods are restricted. Ask if they have any recommendations of where you can go for more information or recipe ideas.

As you review the list of approved foods, consider which of your usual meals will still work. Also think about which meals will work if you substitute a restricted ingredient with an approved ingredient. Working with your familiar meals where possible will lessen the feeling that something is being taken away from you.

Once you have your “yes” and “no” foods, and know which of your recipes you can work with, do some research to add to your meals and snacks plan. The Internet can be a great resource. Search using your diagnosis as one of your keywords. For example, “recipes for cardiac patients.”

You might also try the cookbook section of your local bookstore. There are cookbooks out there for all sorts of diets, including for certain medical conditions, like diabetes, for example.

Diagnoses can come with a lot of anxiety, and receiving food restrictions can feel like even more is being lost. With good planning and a little creativity, your new diet can satisfy you nutritionally and bring comfort.

The post How to Change Your Diet After a Diagnosis appeared first on MyHealthSpin.