As discussed in a previous newsletter, a key element to keeping bones strong is to include an abundance of alkalising foods to counterbalance acid-forming foods. Protein-rich foods are necessary for optimal health, however the acid load they produce needs to be compensated by alkaline minerals (calcium, magnesium, potassium, sodium) provided by vegetables, fruits, herbs and spices.
It's not only bone health that is negatively impacted by a predominantly acid-forming diet. This imbalance can lead to Chronic Metabolic Acidosis and the development of insulin resistance, hypertension, loss of muscle mass and other chronic health conditions.
Alarmingly only 5% of Australian adults eat the recommended intake of five serves of vegetables a day. So I thought it would be helpful to share easy and delicious ways to add more veggies to your plate.
Healthy Swaps
- Zucchini noodles instead of pasta and noodles. You'll need a spiraliser for this. You can find them in kitchenware stores, costing around $30. Enjoy zucchini noodles raw or lightly cooked in a frypan with a splash of water.
- Lettuce cups instead of tacos and burger buns. Iceberg, cos and butter lettuces are ideal for this.
- Vegetable dips and crudites instead of cheese and crackers. Try guacamole or beetroot dip. You'll find the recipe for our Beetroot & Mint Dip here.
- Cauliflower rice instead of white or brown rice. 5 minutes to prep and 10 minutes to cook. You can find my simple oven bake recipe here.
- Avocado & cacao mousse instead of chocolate mousse. Cacao is very high in alkalising minerals. With avocados so cheap at the moment why not give this recipe a try.
Kale, Orange & Avocado Salad
This salad is full of alkalising vegetables . Herbs and spices are also an excellent source of alkalising minerals. In particular parsley, ginger, garlic and turmeric. You'll find all these in the dressing for this salad. Download recipe here.
As a nutritionist I have numerous tools to determine your acid-base balance. The good news is there are dietary, lifestyle and supplement recommendations to rectify any imbalances you might be experiencing.
If this is a concern for you please reach out for a nutrition consultation. Either call me to discuss or you can book online here. Consultations are online via zoom.
I hope you found this information helpful.
Wendy
Nutritionist & Caterer
0403 861 117
[email protected]
www.acutabovenutrition.com.au
