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|Following an acid alkaline diet can be tricky, as there is a long list of foods available. Having a food chart handy along
with a sample menu can help to make your transition into the diet easier.
Breakfast: Scramble 2 eggs with tomatoes, peppers, onions, celery and spinach.
Snack: 1 apple, and a handful of walnuts.
Lunch: Toss 1/2 cup diced salmon with fresh broccoli, carrots, cucumbers and tomatoes.
Snack: Blend 1 banana with a handful of nuts, some kale and filtered water.
Dinner: Bake 4 oz. of chicken with sweet potatoes and serve with a fresh garden salad.
Breakfast: Toast 2 slices of whole grain bread and top each with 1/2 of a mashed avocado, a slice of tomato and a sprig
Snack: Make a fruit salad with mangoes, pineapples, peaches, grapes and watermelon.
Lunch: Serve brown rice with lightly steamed vegetables such as broccoli, carrots, kale and zucchini.
Snack: Slice 1 hard-boiled egg and top with fresh cilantro.
Dinner: Serve 4 oz. of tuna with basmati rice and a fresh vegetable salad.
Breakfast: Make a buckwheat cereal with almond or rice milk.
Snack: 1 handful of grapes, and sunflower seeds.
Lunch: Serve lentil soup with steamed vegetables.
Snack: Have 1 avocado lightly sprinkled with sea salt.
Dinner: Serve 4 oz. of turkey with a fresh vegetable salad, wild rice and toasted almonds.
Breakfast: Make an omelet with avocado, tomatoes, cucumbers, celery, peppers and onions. Serve with salsa or other
Snack: Mix nuts and seeds such as almonds, cashews, walnuts, sunflower seeds and enjoy.
Lunch: Cook vegetable soup with cabbage, tomatoes, celery, zucchini, bell peppers, onions and garlic, or any
vegetable. Use fresh herbs and spices for natural flavor.
Snack: Prepare a pineapple and mango smoothie.
Dinner: Cook pasta made from buckwheat, quinoa, or amaranth and top with diced tomatoes, zucchini, pine nuts,
crushed garlic, lemon and sea salt to taste. Serve with steamed asparagus and other vegetables.
Breakfast: Steam broccoli and carrots and serve with toasted sunflower seeds and cashews.
Snack: Dice 2 tomatoes and lightly sprinkle with sea salt and chopped basil.
Lunch: Toss Romaine lettuce with light Caesar dressing and serve with whole grain croutons or lightly toasted pine nuts.
Snack: Bell pepper, celery, cucumber and carrot sticks.
Dinner: Prepare salmon garnished with lemon and chopped cilantro. Serve with a fresh garden salad.
Breakfast: Make a strawberry and banana smoothie with almond milk, and ground flax seeds and hazelnuts.
Snack: Sprouted tortilla chips dipped in salsa, hummus or nut butter.
Lunch: Mash 1 avocado and add chopped onion, cilantro and tomato, and spread into a large kale leaf. Top with
sunflower seeds or almonds.
Snack: Have 1 pear and a handful of nuts or seeds.
Dinner: Cook beans with peppers, onions and garlic, and season with chili powder. Serve on brown rice along with a
fresh vegetable salad.
Breakfast: Make a green smoothie with an apple, kale and other greens.
Snack: Dried fruits such as apricots and figs and nuts of your choice.
Lunch: Make a salad with mixed vegetables.
Snack: Rice cakes with almond or another nut butter.
Dinner: Stir-fried broccoli, peppers, onions and bok choy is good when served on buckwheat noodles and a large
garden salad with tomatoes, cucumbers, lettuce and other garden vegetables.
MORE ALKALINE TIPS AND RECIPES... www.balance-ph-diet.com/alkaline_recipes.html
|Your Alkaline Diet Menu
Below are lists of different foods which are our top recommendations for having an alkaline diet. While foods which are acidic must be ingested for a
healthy diet, they are too be lowered back to the levels which our bodies originally adapted to.
Acidic foods should make up no more than 25% of your diet. Listed below are the types of food which are acidic. Keep in mind that every category
listed below has foods which are horribly acidic, but also some which are much more on the alkaline side. To reference the members of these groups
which are less acidic, see our acid alkaline food chart, listed here.
|Who hasn’t tasted baby food once or twice? But have you ever thought about eating it at every meal? Proponents of a fad diet called the Baby Food Diet propose making
baby food a diet staple for weight control, especially to feed cravings. It seems to have attracted Hollywood: stars like Jennifer Aniston have reportedly found success with
it. However, even this fad diet’s own Web site warns that it’s not a weight-loss plan.
“What I find interesting about the diet is it’s a maintenance diet. Before you go on the Baby Food Diet, you have to go on the Fat Loss for Idiots diet to lose weight,” observes
Andrea Giancoli, RD, nutrition coordinator for the Los Angeles Unified School District in California and spokesperson for the American Dietetic Association. “Their whole
point is that this is how you stay thin. Baby foods are fast foods that are convenient.”
As precious an idea as it may be to replace one to two meals a day with baby food, says Dariella Gaete, RD, owner of Eat Freely Nutrition Counseling and Consulting based
in Long Beach, Calif., this is just “another unsatisfying, unrealistic diet.”
The Baby Food Diet: How Does It Work?
Portion control is an important part of diet success for anyone. Followers of the Baby Food Diet rely on the fact that baby food is already presented in small packages, which
may help people monitor the amount they eat. However, there are currently no specific guidelines associated with the Baby Food Diet regarding how much baby food to eat
per day. Some people may have baby food throughout the day with one large, healthy meal at dinner, while others could choose a few jars of baby food instead of meals,
plus a jar at snack times.
The Baby Food Diet: Sample Diet
Just take a walk through the baby food aisle for the diet’s menu. Instead of breakfast and lunch, you might try jars of sweet potatoes, pureed fruit, and veggies, such as
spinach and green beans. The Baby Food Diet Web site suggests that you try the larger jars of baby food because the food is not as refined, so it may feel more satisfying,
and be sure to include baby food meat in your selections.
The Baby Food Diet: Pros
There are several benefits to the Baby Food Diet:
Fruits and vegetables. Baby food varieties are primarily fruits and vegetables. Snacking more on fruits and vegetables as well as increasing their proportion in the daily
diet is generally a step in the right direction.
Portion control. For people who need help limiting the amount they eat, even of fruits and vegetables, small jars and plastic packages with limited serving sizes can be
Additive-free. Baby food is generally free of the chemicals that are added to packaged foods for adults.
Cravings solution. Baby food could be a good answer to cravings for snacks. Something sweet? Reach for a little jar of peaches or applesauce.
The Baby Food Diet: Cons
There are several concerns about the Baby Food Diet:
Fiber shortfall. Women should get about 25 grams of fiber a day for optimal health. Baby food is processed and often strained, so your choices are likely lacking in fiber.
Check the packaging, but it could be hard to meet your fiber goal on baby food alone.
Cost. Despite the overall healthiness of baby food, buying enough baby food to feed an adult every day could be costly, says Giancoli. You can make the same foods at
home for less, but then you lose the built-in portion control element.
Not for weight loss. The diet is promoted for weight-loss maintenance, not for peeling off the pounds. In fact, says Giancoli, there is a heavily promoted, fee-based weight-
loss program that is suggested for dieters to lose weight before they start the Baby Food Diet.
Boredom and sustainability. Yes, a healthy diet requires portion control and healthier food choices, but hunger and boredom are enemies of diet success — a risk in this
diet, says Gaete. “The lack of fiber, fat, and protein will cause the food to be digested quickly, leaving the person hungry in an hour or two and susceptible to binging later,”
Gaete says. “Also, baby food is very bland and there’s minimal chewing involved, so a person would be left feeling unsatisfied and craving something else.” Giancoli also
doubts that it is realistic to plan on eating baby food for life. As a rule, dietitians favor creating a healthy diet and lifestyle that can be maintained with pleasure for a long
Fad Diet: Short- and Long-Term Effects
This is not an eating plan that has been tested in any way; there is no evidence that this diet supports weight maintenance and there is no way to know how it would affect
your body over a long period of time. The Web site does not offer any research on the diet’s effectiveness, although it clearly states it is not for weight loss.
Giancoli also worries about the long-term effect of the diet on the adult digestive system. “Babies don’t have a sophisticated digestive system yet. Adults do, so we don’t
need to have this predigested [food]. Our digestive system is good at breaking down complex foods. You don’t want to give your digestive system a rest.”
The Baby Food Diet is another gimmicky approach. According to our nutritionists, it’s better to keep your body fueled with whole foods — fruits, veggies, whole grains, and
|Time-Restricted Eating: A Beginner's Guide
Intermittent fasting is currently one of the most popular nutrition programs around.
Unlike diets that tell you what to eat, intermittent fasting focuses on when to eat.
Limiting the hours you eat each day may help you consume fewer calories. It may also provide health benefits, including weight loss
and improved heart health and blood sugar levels.
There are several forms of intermittent fasting, including a common form called time-restricted eating. This article tells you all you
need to know about time-restricted eating.
What Is Time-Restricted Eating?
Intermittent fasting is a broad term that refers to multiple specific eating patterns.
Each type of intermittent fasting includes fasting periods that are longer than a normal overnight fast of 8–12 hours (1).
“Time-restricted eating,” or “time-restricted feeding,” refers to when eating is limited to a certain number of hours each day (2).
An example of time-restricted eating is if you choose to eat all your food for the day in an 8-hour period, such as from 10 a.m. to 6 p.
The remaining 16 hours each day are the fasting period, during which no calories are consumed.
This same schedule would be repeated every day.
Time-restricted eating is a type of intermittent fasting that limits your food intake to a certain number of hours each day.
It May Help You Eat Less
Many people eat from the time they wake up until the time they go to bed.
Switching from this style of eating to time-restricted eating may cause you to naturally eat less.
In fact, some research has shown that time-restricted eating can reduce the number of calories you eat in a day (2).
One study found that when healthy adult men limited their eating to about a 10-hour window, it reduced the number of calories they
ate each day by about 20% (3).
Another study reported that young men ate about 650 fewer calories per day when they limited their food intake to a 4-hour period
However, other studies have shown that some people do not actually eat fewer calories during time-restricted eating (2, 5).
If you choose high-calorie foods during your feeding period, you may end up eating a normal day’s worth of food even though you
are eating for a shorter period of time.
What’s more, most studies on time-restricted eating have used diet records to measure calorie intake. Diet records rely on participants
to write down what and how much they eat.
Unfortunately, diet records are not very accurate (6).
Because of this, researchers don’t know just how much time-restricted eating really changes calorie intake. Whether or not it actually
decreases the amount of food eaten probably varies by individual.
For some people, time-restricted eating will reduce the number of calories they eat in a day. However, if you eat higher-calorie
foods, you may not end up eating less with time-restricted eating.
Health Effects of Time-Restricted Eating
Time-restricted eating may have several health benefits, including weight loss, better heart health and lower blood sugar levels.
Several studies of both normal-weight and overweight people restricted eating to a window of 7–12 hours, reporting weight loss of up
to 5% over 2–4 weeks (3, 5, 7, 8).
However, other studies in normal-weight people have reported no weight loss with eating windows of similar duration (2, 9).
Whether or not you will experience weight loss with time-restricted eating probably depends on whether or not you manage to eat
fewer calories within the eating period (10).
If this style of eating helps you eat fewer calories each day, it can produce weight loss over time.
If this is not the case for you, time-restricted eating may not be your best bet for weight loss.
Several substances in your blood can affect your risk of heart disease, and one of these important substances is cholesterol.
“Bad” LDL cholesterol increases your risk of heart disease, while “good” HDL cholesterol decreases your risk (11).
One study found that four weeks of time-restricted eating during an 8-hour window lowered “bad” LDL cholesterol by over 10% in both
men and women (8).
However, other research using a similar length of eating window did not show any benefits on cholesterol levels (9).
Both studies used normal-weight adults, so the inconsistent results may be due to differences in weight loss.
When participants lost weight with time-restricted eating, their cholesterol improved. When they did not lose weight, it did not
improve (8, 9).
Several studies have shown that slightly longer eating windows of 10–12 hours may also improve cholesterol.
In these studies, “bad” LDL cholesterol was reduced by up to 10–35% over four weeks in normal-weight people (12, 13).
The amount of glucose, or “sugar,” in your blood is important for your health. Having too much sugar in your blood can lead to
diabetes and damage several parts of your body.
Overall, the effects of time-restricted eating on blood sugar are not entirely clear.
Several studies in normal-weight people have reported reductions in blood sugar of up to 30%, while a different study showed a 20%
increase in blood sugar (8, 12, 14).
More research is needed to decide if time-restricted eating can improve blood sugar.
Some research shows that time-restricted eating may lead to weight loss, improve heart health and lower blood sugar. However, not
all studies agree and more information is needed.
How to Do It
Time-restricted eating is very simple — simply choose a certain number of hours during which you will eat all your calories each day.
If you are using time-restricted eating to lose weight and improve your health, the number of hours you allow yourself to eat should
be less than the number you typically allow.
For example, if you normally eat your first meal at 8 a.m. and keep eating until around 9 p.m., you eat all your food in a 13-hour
window each day.
To use time-restricted eating, you would reduce this number. For example, you may want to choose to only eat during a window of
This essentially removes one or two of the meals or snacks you usually eat.
Unfortunately, there isn’t enough research on time-restricted eating to know which duration of eating window is best.
However, most people use windows of 6–10 hours each day.
Because time-restricted eating focuses on when you eat rather than what you eat, it can also be combined with any type of diet,
such as a low-carb diet or high-protein diet.
Time-restricted eating is easy to do. You simply chose a period of time during which to eat all your calories each day. This period is
usually 6–10 hours long.
Time-Restricted Eating Plus Exercise
If you exercise regularly, you may wonder how time-restricted eating will affect your workouts.
One eight-week study examined time-restricted eating in young men who followed a weight-training program.
It found that the men performing time-restricted eating were able to increase their strength just as much as the control group that ate
A similar study in adult men who weight trained compared time-restricted eating during an 8-hour eating window to a normal eating
It found that the men eating all of their calories in an 8-hour period each day lost about 15% of their body fat, while the control
group did not lose any body fat (14).
What’s more, both groups had similar improvements in strength and endurance.
Based on these studies, it appears that you can exercise and make good progress while following a time-restricted eating program.
However, research is needed in women and those performing an aerobic exercise like running or swimming.
Research shows that time-restricted eating does not negatively impact your ability to exercise and get stronger.
The Bottom Line
Time-restricted eating is a dietary strategy that focuses on when you eat, rather than what you eat.
By limiting all your daily food intake to a shorter period of time, it may be possible to eat less food and lose weight.
What’s more, some research has shown that time-restricted eating may benefit heart health and blood sugar, though not all studies
Time-restricted eating isn’t for everyone, but it’s a popular dietary option that you may want to try for yourself.
An evidence-based nutrition article from our experts at Authority Nutrition.
Written by Grant Tinsley, PhD
Guess How Much Time You Spend Eating on an Average Day
The Bureau of Labor Statistics’ American Time Use Survey tells us just how we spend every minute of our day.
By: Amy Reiter
How much time do you think you spend eating and drinking, on an average weekday? How about on an average day during the
The Bureau of Labor Statistics has just released its annual breakdown of how we Americans spend our time each day — the
American Time Use Survey — and it turns out that, on average, we spend only 1 hour and 8 minutes of every weekday consuming
food and drink, and not much more than that — only 1 hour and 17 minutes — eating and drinking on weekends and holidays.
Meanwhile, we spend about 34 minutes on food preparation and cleanup, on average, on any given weekday, and about 37 minutes
preparing and cleaning up after our meals on weekends and holidays.
That doesn’t sound like much, especially when you compare it with the amount of time the average American spends watching TV
every weekday: 2 hours and 36 minutes, which itself is dwarfed by the 3 hours and 21 minutes we spend, on average, watching it on
weekends and holidays.
Interestingly, while only 43 percent of men spent any time at all on food preparation or cleanup (compared with 69 percent of
women who did) on an average day in 2014, that was a fairly substantial increase over the 35 percent of men who generally
participated in food prep and cleanup in 2003.
The percentage of women doing housework — including cleaning and laundry — on an average day declined from 54 percent in
2003 to 49 percent in 2014. By comparison, in 2014, only 20 percent of men did any housework at all on an average day.
On the other hand, the amount of time women spent doing housework also decreased — from 58 minutes in 2003 to 49 minutes in
2014. No word on whether we women now spend the 9 minutes we used to spend on housework complaining about how much more
housework we’re still doing, on average, than men.