® Balance ACID-ALKALINE Foods Chart David Whelan BY: pHion Balance Founder Christopher Vasey, . . N D Esteemed author of The Acid - Alkaline Diet for Optimum Health d ed Bo d n A u s! INCLUDING Salads s Al pe kalizing R e ci Soups Entrees ® Balance TABLE OF CONTENTS Foreword Acid - Alkaline Foods Overview..............................................................................01 Acid - Alkaline Foods Chart.......................................................................................04 Alkalizing Recipes: Salads & Matching Dressings.............................................12 Alkalizing Recipes: Just Dressings..........................................................................17 Alkalizing Recipes: Soups..........................................................................................18 Alkalizing Recipes: Entrées.......................................................................................20 Appendix.........................................................................................................................32 ® Balance FOREWORD It’s always nice to see people like yourself looking for ways to be healthier. We have prepared the following acid-alkaline foods chart and supporting alkalizing recipes to serve as a guide for those who want to balance their body pH. When you properly manage the delicate balance between acidic and alkaline elements in your body you’ll find that many of your “health Hello, my name is problems” will vanish. David Whelan, and I founded pHion Balance in Acidification in the body comes as a result or THREE primary things: 2003 as a result of my own personal success 1. Eating too many acidifying foods, which create an acid ash in your body. This is where proper diet comes in. By eating a diet of 80% with living a pH balanced alkalizing foods, you’ll eliminate the production of excess acid in your lifestyle. We’re now the body. leader in body pH balance because we offer 2. Microforms like bacteria, yeasts and fungi create acidic toxins in the most effective your body. Not only do they “show-up” in an acidic body, they also products that are pollute and further acidify your body. For this reason, it is important affordable, easy to use, to cleanse & detoxify your body in order to jumpstart the process of and always deliver lasting balancing your pH. results. Let us help you 3. Being depleted of the necessary alkaline buffers such as minerals achieve a state of pH that neutralize acids, and ions that help to conduct energy and balance and regulate fluid pH. By increasing your intake of alkaline supplements extraordinary health. and alkaline, ionic water you will replenish your body’s capacity to neutralize excess acids. We have prepared this guide to give pHion Balance customers a listing of foods that are both alkalizing and acidic in nature. It is our wish that you'll find ways to integrate more healthy alkalizing foods and water into your diet, and free yourself from the kinds of acidic foods that overly tax your body. We believe that when you see and feel the results you’re looking for, maintaining an alkaline lifestyle will be a pleasure.  ® Balance We have also included over 45 alkalizing recipes that are not only delicious, but rather easy to prepare. Even by simply adding one alkalizing meal to your daily diet, you'll begin to notice a difference in your general health and overall wellness. Hundreds of thousands of people have solved their own health puzzle by implementing the information found in this guide and we hope the My name is same goes for you! Visit us anytime at www.phionbalance.com to Christopher Vasey, N.D. discover more about pH and your health. For over 20 years, I have taught the simple, yet Warm Regards, life-changing concept of "pH Balance" to hundreds of thousands of people all and around the world. These Christopher Vasey ideas have propelled David Whelan, Christopher Vasey, N.D. pHion Balance Founder many to a total transformation in their overall health and happiness. pHion Balance products have been an integral part of those transformations. I invite you to discover pH balance the pHion Balance way. ® Balance ACID - ALKALINE FOODS OVERVIEW As way of background, a pH of 7.0 is neutral, below 7.0 is acidic and above 7.0 is alkaline. The word pH stands for “the Potential of Hydrogen”. The more hydrogen ions in a liquid such as human blood, the more acidic it is – and vice versa. Your body works to maintain the pH of the blood in a slightly alkaline range (7.3 – 7.4). If it moved below or above this range, you wouldn’t be alive. In order to keep your blood alkaline, your body has a very efficient system of buffering or neutralizing acids that build up in the fluids of your body (in and around your cells) so that they can enter your bloodstream without harming you. This buffering process involves combining the alkaline minerals that are present in the watery fluids of your body (intracellular fluid, extracellular fluid, lymph fluid) with the acids in order to make a neutral "salt". For example: when phosphoric acid is buffered with the alkaline mineral calcium, a pH neutral salt called calcium phosphate is created. This element can safely enter the bloodstream without altering the pH of your blood. When your body's buffering system isn't working properly, it will attempt to keep excess acids away from your blood by reverting to less optimal tactics. The first tactic is to steal alkaline minerals out of your bones or muscles (calcium, magnesium) to buffer or neutralize these acids. The second tactic is to simply store them deep into your tissues. If you’ve ever wondered how somebody could get gout (uric acid) in their toe… this is how. This is the process of how your body becomes too acidic - by virtue of acids building up in the tissues and fluids of your body. Keep in mind that these excess acids damage all of the cells that they come in contact with. While these secondary tactics serve to keep your body functioning in the short term by protecting your blood pH, they are by no means optimal in the long term. To put this into something that we all can relate to, solving the pH balancing puzzle is really no different than balancing a banking account.  PAGE 01 ® Balance Simply put, you must keep your alkaline deposits ahead of your acid withdrawals. When you don’t, your body goes into debt by stealing minerals, storing acids into fatty tissues, slowing metabolism down, etc. This in turn creates deficits which result in poor energy, fatigue, incomplete digestion, weight gain, arthritis, osteoporoses, and a whole lot more. The good news though, is that the opposite effect is also true. When you keep the acids under control and the alkaline deposits up, your body will prosper… and you’ll SEE and FEEL it! Stay on top of your pH - a test per day may keep the Tip! doctor away! Test yourself with pHion pH Test Strips found at www.phionbalance.com. Acids are primarily created in your body when you consume acid forming foods. But they also can build up as a result of physical or emotional stress, toxic overload, immune reactions or any process that deprives the cells of oxygen and nutrients. As already stated, your body is equipped with the systems that can neutralize these acids, but they slow down with age. You must also supply the raw materials for those systems to work – namely alkaline minerals, alkaline water and ions with negative charges (also known as electrolytes). All of these elements can be supplied with the right diet, alkaline forming supplements and alkaline drinking water.  While eating a healthy alkaline based diet plays a fundamental role in the process of pH balancing, there are a few things you can do to boost your results: Tip! 1. Cleanse your body (colon, lymph, liver, kidneys). 2. Hydrate! Drink PLENTY of alkaline, ionic water. 3. Supplement your diet with alkalizing nutritional supplements. PAGE 02 ® Balance The reason acidosis is so common in our society is mostly due to the typical modern diet, which is far too high in acid forming animal products like meat, eggs and dairy, and far too low in alkaline forming foods like fresh vegetables. Additionally, we consume too many acid producing foods like white flour, processed sugar, packaged and pasteurized foods, coffee, soft drinks and artificial chemical sweeteners. Generally, alkaline forming foods include: most fruits, green vegetables, beans & legumes, seeds & nuts, oils, herbs & seasonings and mineralized water. Acid forming foods include: meat, dairy products, eggs, packaged and processed foods. One of the best things you can do to correct an overly acid body is to clean up your diet and lifestyle. Tip! To maintain your health, your diet should consist of 60% alkaline forming foods and 40% acid forming foods. To restore your health, your diet should consist of 80% alkaline forming foods and 20% acid forming foods. We have prepared the following "Alkalizing" and "Acidifying" foods chart to be used as an everyday guide while on your pH balancing journey. You will see there are 3-hole punch guides along the left border of the pages; we recommend printing this document out, hole-punching, inserting into a binder and taking it along with you on your grocery shopping days. We also want to mention that while some can get rather dogmatic with lists like these, keep in mind that you are not going to suddenly become too acidic because you ate a piece of bacon or because you drank a cup of coffee. Nor will you dig yourself out of an acidic state because you had a shot of wheatgrass juice. Acidification is a cumulative process, and it occurs as a result of your lifestyle of eating. Getting back to an alkaline state is the same… just in reverse. PAGE 03 ® Balance ACID - ALKALINE FOODS CHART Alkalizing Acidifying Vegetables Asparagus* Lettuce Artichoke Barley Grass Mushrooms Black Olives Bamboo Shoot* Mustard Greens Corn Beets* Onions Mushrooms Broccoli* Parsley* Pickles Brussels Sprouts* Parsnips Sauerkraut Cabbage Peas Squash Carrot* Peppers* Cauliflower* Potato Celery Pumpkin Collard Greens Radishes Cucumber* Rutabaga Dulce Sea Veggies Eggplant Spinach* Garlic* Spirulina* Green Beans Sprouts Green Olives Sweet Potatoes Green Peas Tomatoes* Kale* Watercress* Kelp* Wild Greens Vegetables are much less alkalizing when cooked , processed or canned as Tip! they lose vital minerals and enzymes. Steaming your veggies is a better idea than boiling them. Also, the greener they are, the more alkalizing they are. Supplement Your Diet! All Of These Alkaline Forming Veggies Can Be Found in pHion Balance – Alklalizing Green Superfood found online @ www.phionbalance.com. PAGE 04 ® Balance ACID - ALKALINE FOODS CHART Alkalizing Acidifying Grasses (Great for Juicing) Alfalfa* Lemon Grass none Barley Grass* Oat Grass* Dog Grass Shave Grass Kamut Grass* Wheat Grass* Grasses are some of the most alkalizing foods on earth. Unfortunately the Tip! human body cannot digest the tough cellulose fibers in grasses like say a cow can - so we recommend to simply juice them. Don’t Have A Juicer? All Of These Alkalizing Grasses Can Be Found in pHion Balance – Alklalizing Green Superfood found online @ www.phionbalance.com. Sprouts Alfalfa Sprouts Millet Sprouts* none Amaranth Sprouts* Mung Bean Sprouts Broccoli Sprouts* Quinoa Sprouts* Fenugreek Sprouts* Spelt Sprouts* Kamut Sprouts* Supplement Your Diet! All Of These Alkaline Forming Sprouts Can Be Found in pHion Balance – Alklalizing Green Superfood found online @ www.phionbalance.com. PAGE 05 ® Balance ACID - ALKALINE FOODS CHART Alkalizing Acid, But Alkaline Forming Fruits* Apple Peach Berries Nectarine Apricot Pear Cantaloupe Orange Avocado Prunes Cherries, sour Pineapple Banana - Unripe Raisins Cranberries Plum Coconut Raspberries Currrants Tangerine Currants Rhubarb Grapefruit Dates Strawberries Honeydew Melon Figs Tangerine Lemon Grapes Tropical Fruits Lime Mango Watermelon Muskmelons While fruits are slightly alkalizing to a person who is already in a balanced state, we suggest refraining from them all together if you are in an acidic state because of their high sugar content. Once you get your pH back up to the desired level, enjoy them in moderation. Tip! Also, fruits can contain organic, weak acids that are easy to buffer when you are in a balanced state. They are alkaline forming because of the other elements in them. If your pH is low, refrain from them if the weak acids bother you. Once you get your pH back up to the optimal zone, enjoy them. We’ve labeled the column on the right “Acid, But Alkaline Forming” and have included these fruits. Want to get the antioxidant benefits from fruit without the sugar and calories? We’ve packed the antioxidants of 4 lbs of fruit in a daily dose into pHion Balance Berry Superfruit Antioxident Complex www.phionbalance.com. PAGE 06