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Simple and Healthy: Buff-alo Chicken

We’re right in the midst of an exciting time for sports; there’s plenty to watch like the NHL and NBA playoffs, mid-season MLB, the Champions League series, and all sorts of racing leagues (MotoGP, Formula1, etc.). Instead of buying frozen wings from the store (loaded with extra carbs and chemicals) or ordering take-out (usually fried), use this recipe to make delicious healthy wings right at home.

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BUFF-alo Chicken Recipe

Ingredients

  • Chicken thighs/legs with skin on*
  • Unsalted grass-fed butter (Kerrygold)
  • Frank’s Red Hot Sauce

Directions

  1. In a big pot, place chicken into boiling water.
  2. Cook for about 20 minutes.
  3. While the chicken is cooking, you can start the sauce. Place a small pot on stove and set to low heat. Place desired amount of butter and Frank’s into saucepan. Start with a 1:1 ratio, although feel free to adjust depending on taste and spiciness preference. Remember to stir occasionally.
  4. Remove chicken carefully and place on a cookie sheet covered with aluminum foil (makes clean-up easier) that’s been slightly greased with oil or cooking spray.
  5. Turn on your broiler setting (on the oven) and place chicken in.
  6. Cook for about 6 minutes per side or until desired crispiness.
  7. With tongs, take chicken and coat in sauce.
  8. Serve with garnish of your choice (makes the picture better).
  9. Eat, enjoy and tag #TFLIFE when you post on social media.

* Chicken skin isn’t unhealthy as it’s made out to be. It’s villified because it’s extra calories, although a majority of those calories are healthy monounsaturated fat. Also, the skin is a rich source of collagen; this is great for our skin and joints.

Psychological Tips For Training

This post isn’t going to espouse all the benefits of exercise. We know that we need to keep moving our bodies. What this newsletter is about is HOW you can be more consistent with your exercise plan. These are the psychological tactics that I have found to be the most impactful for me.

#1: Put my training schedule on my calendar.

One of the main factors that keeps people from regularly exercising is not setting aside time for it on their calendar. Exercise becomes one of those things that they’ll get to, if they have time for it. But, of course, they never do, because something else always comes up.

If you want time to exercise, you have to make time for it. And the best way to do that is to schedule your workouts on your calendar and treat them like doctor;s appointments. Just as you’d tell someone you were busy if they wanted to do something at the same time you were scheduled to see a doc, you’re going to inform people you’re busy when they ask you to do something during your workout “appointment.”

I usually set my workouts for the week ahead on Sundays. 

#2: Have a plan for my workout.

When most people take a first stab at working out, they just show up at the gym and do whatever exercise machine is open. Thirty minutes after aimlessly wandering around the gym, they get bored and go home. With “workouts” like that, any type of result (i.e., strength, endurance, weight loss, etc.) is going to be tough to come by. No results leads to more uncertainty which drains motivation.

To avoid this fate, set a workout plan for yourself before you head over to the gym. Know exactly which exercises you’re going to do and for how many sets and reps. Write your plan down, bring it with you and refer to it frequently throughout your session so you stick to it. If you’re running, have a weekly running plan for yourself so you know that you’ll be working on speed one day and endurance another.

To keep things easy, I hire another coach write my training programs for me. 

#3: Just get moving (even when I don’t feel like it).

Sometimes the hardest part of working out is simply getting started. The thought of getting out of bed or off the comfortable couch to go exercise is too daunting. The pull of inertia is strong.

Fortunately, if you don’t feel like working out, but get after it anyway, you’ll get into a flow and will be glad that you started. Of course, this sets up a catch-22: you’ll feel like working out if you start working out, but how do you start if you don’t feel like it?

Here’s what I do: I set the bar low and make a deal with myself. I decide that all I’m going to do is my mobility warm-up circuit for 10 minutes. Afterwards, I can assess my mood and see how my body is feeling. Most of the time, I decide to continue on with the rest of my workout. Rarely do I decide to stop and go home (but I still give myself that option). It’s an easy deal to commit to. Get in. Move for 10 minutes. Assess how I feel. That’s it.  

#4: Aim for consistency in frequency.

In my 12+ years of coaching (and training), I can say that consistency is the biggest factor to one’s health. 

When circumstances prevent you from doing a “perfect” workout, err on the side of doing something. Feeling just a little sick? Work out, but go a little easier. Have a crazy busy day? Work out, but make it a little shorter. Traveling? Work out, even if you have to improvise with the equipment available in the hotel gym. Sluggish and grouchy and can’t get into the mood to exercise even after you’ve tried? Move, however tepidly, through your planned workout (because you already committed to it by writing it into your daily schedule).

I keep a list of bodyweight exercises in my phone to reference. They’re easily modifiable, equipment isn’t necessary and they can be done just about anywhere.

Bodyweight Training
You can do this ANYWHERE. No excuses.

#5: Exercise for something.

Motivation research shows that when we have a clear purpose for a task, we’re more likely to do that task regularly. Create a compelling reason for your workouts. It could be something long-term like being ready for the zombie apocalypse or living a long time for your (future) kids and/or grandkids. It could also be something more short-term like just wanting to look good with your clothes off. Whatever it is, get clear about it and write it down. When you don’t feel like exercising, reminding yourself of your purpose can be the motivation you need to get started.

Another way to go about this is to sign up for fitness events to participate in. If you’re looking to do more running (or insert any other activity) this year, sign yourself up for a 5K or an obstacle race a few months from now. Your goal might not be to win the race, but just to finish it.

Competitions serve as a big motivator for my training. Signing up for a Weightlifting meet gives me something very concrete and date-specific to train for, and knowing that I will be performing the lifts in front of people keeps me on-track with my training.

#6: Get accountability. 

Some people find it useful to get an accountability partner for their workouts. This could be a coach, a friend or both.

Currently, I have a coach to stay accountable to. Looking back, I’ve made my best progress (losing fat mass and increasing strength) when I trained regularly with a team or training partner. 

Conclusion

Making exercise a habit doesn’t need to be hard. Choose an activity to prioritize, plan for it daily/weekly and point it towards a purpose.

3-Minute Morning Hack for Health

As soon as you wake up, drink a fresh glass of water, colored salt and fresh-pressed lemon/lime juice. Drinking this improves 3 major body systems in one sweeping gesture; it positively impacts digestion, adrenal function and detoxification pathways.

Digestion

Lemon and lime juice have a chemical structure very similar to HCl, hence facilitating gastric function. They will not only improve acidity levels in the stomach but stimulate its innate production, as well. Upon leaving the stomach, lime juice also triggers bile release. Sea salt acts as a companion to the process.

Side note: HCl levels are critical for vitamin absorption, mineral assimilation and protein digestion. Additionally, adequate level of stomach acids are integral to the destruction of pathogens that hitch along for a ride with food.

Hormone Regulation

Next, we have the adrenals. These are tiny glands that produce more than 50 different hormones such as cortisol, epinephrine, norepinehrine, aldosterone, etc. They modulate all sorts of bodily functions (e.g., heart rate, blood pressure, hydration levels, blood sugar, sex hormones).

The adrenals rely heavily on sodium for proper function. Unfortunately, many misguided individuals keep restricting their salt intake way beyond what is healthy. The government “salt scare” recommendations have done a disservice to many, and Western medicine has ingrained the idea further; a lot of people are sodium deficient in some capacity.

Opt for colorful salts such as Himalayan salt, Celtic salt, and Hawaiian salt. Colors ensure rich mineral content in the salts. On the other hand, table salt (i.e., Morton) offers no mineral value.

Liver Health

Lime, and citrus fruit in general, have been shown to be liver protective. In addition, lime’s high content in vitamin C (much higher than oranges) also supports glutathione production. Glutathione is a peptide that plays a pivotal role in liver detoxification.

 

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Take Action

Create your drink tomorrow morning using this guideline:

  • 1 lemon or 2 limes
  • 1/4 teaspoon colored salt
  • 12-16 fl. oz. warm, filtered water

Squeeze the lemons/limes into a glass. Be sure to use fresh limes or lemons; the bottled versions use unripe fruits which do not display the full array of nutrients (and don’t taste as good). Pour in filtered, warm water (cold water can be stressful first thing in the morning). Sprinkle in the salt and stir. Don’t worry about the saltiness of the mixture, the lime/lemon juice will mitigate the taste.

Fat Loss Nutrition Series: Inflammation

2 Types of Inflammation

There’s two main types of inflammation: acute (high-grade, localized) and chronic (low-grade, systemic).

Acute inflammation is the kind that happens after an injury like a cut to your hand, a bruise, or surgery. It’s not meant to be long lasting; it’s localized and it often results in rapid healing.

Acute inflammation is also essential to muscle growth. The body releases signals to initiate healing to the muscle tissues that were just utilized repeatedly.

On the other side of the spectrum, chronic inflammation starts as an overreaction to some stimuli that’s usually pretty benign. This overreaction might be in response to a particular food, an emotional stressor, an unhealthy lifestyle choice, or some bacteria or viruses. Eventually, without any true battles to fight, this army of chemicals might even begin to attack the body itself, a condition often characterized as autoimmune disease.

Low-grade systemic inflammation affects the whole body (not only tendons and muscles but organs, blood vessels, etc.), overloads and eventually weakens the immune system, speeds up aging and plays a role in the development of certain cancers and several conditions such as insulin resistance (even diabetes).  As far as aesthetics are concerned, you’ll retain more water both subcutaneously (beneath the skin) and within fat cells, both of which make you look fatter than you really are.

Chronic inflammation is what you see in common allergies, gluten sensitivity, or in any one of the hundreds of mysterious human ailments.

Acute inflammation needs to be maintained or even temporarily enhanced (e.g., strength training) while chronic inflammation should be suppressed or even defeated.

Chronic Inflammation from Eating?

Leaky gut is identified as having tiny gaps and fissures within your intestinal lining that allows protein molecules to get into the bloodstream where they’re identified as invaders and provoke an immunologic response, e.g., inflammation. The intestinal linings of people with celiac disease, Crohn’s disease, and irritable bowel syndrome (IBS) contain many of these fissures (i.e., “leaky gut syndrome”).

But leaky gut syndrome, or varying degrees of it, isn’t restricted to people with Crohn’s or IBS. It’s likely that anyone who suffers from any type of inflammation, systemic or otherwise, has an intestinal tract that’s full of these “potholes”.

All kinds of things can cause the intestinal lining to become more permeable and allow stimulants to assault your immune system. There are, however, five main culprits:

  • Diet: Alcohol, gluten (most of the population is sensitive), processed foods, fast food, etc.
  • Medications: Antibiotics, corticosteroids, antacids
  • Infections
  • Stress: Physical stress, lack of sleep, or psychological stress, any of which cause the release of stress hormones.
  • Hormonal: Fluctuating or abnormal levels of thyroid hormones, progesterone, estradiol, or maybe even testosterone.

Any or all of these affect the health of the intestines by creating a limited or incomplete population of bacteria in the gut. Without a proper balance of bacteria, stress chemicals or hormones cause the intestinal lining to become more permeable. This increased permeability allows a greater chance for invaders to enter your bloodstream where they alert the immune system and lead to localized and systemic inflammation.

What Can I Do About Leaky Gut?

Lifestyle

The most effective lifestyle change you could make is to lose abdominal fat, which is a lode of inflammation.

You can start with obvious stuff like getting adequate amounts of sleep (7-9 hours/night) and consistently exercising. Add in 10-20 minutes of a reflective activity that you can do each day like meditation, coloring, journaling, breathing, etc. Also, look to see if there are any toxic relationships in your life that cause more stress than good. You might consider changing jobs, finding a new mate, or, learning some new communication skills.

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Food

Just a few weeks of clean eating can make c-reactive proteins (a marker of inflammation) plummet.

If you suffer from inflammation (and the vast majority of us do), you first have to populate the gut with beneficial bacteria by eating a daily serving of good, old-fashioned sauerkraut, kimchee, natto, etc. keeping blood sugar regulated through diet and ingesting omega-3 fatty acids (e.g., wild-caught fish, grass-fed beef, walnuts, flax/chia seeds, etc.).

To get a greater positive effect, eliminate inflammatory foods like processed foods, and an overabundance of omega-6 fatty acids (as found in most vegetable oils, dressings and sauces).

Supplements

Let’s be honest for a moment here… there will still be times where we’ll be stressed no matter how much sleep we had or how well we ate. For example, just today I created stress during my morning commute while I was sitting in traffic. I also created stress because I nearly got ticketed for parking my motorcycle in the wrong area. Likewise, there are environmental stressors that most of us are unaware each day like mold toxins, polluted air, cellular transmissions, xenoestrogens, etc. All this said, I highly encourage everyone to add in these two supplements (as an “insurance policy”) into your daily routine to help combat all the stressors:

  1. Fish/Krill oil
  2. Probiotics

Both of these exhibit powerful anti-inflammatory actions and have shown to be effective against a host of diseases ranging from heart disease to skin cancer.

These three components – lifestyle, diet, and supplements – are the key to fighting inflammation and disease. Make a few key changes every couple weeks and feel a big difference!

Take Action Today

To improve your body’s resiliency to stress and start losing fat:
  • Get adequate amounts of sleep (7-9 hours/night)
  • Move your body everyday consistently (e.g., walking, strength training, surfing, etc.)
  • Add a daily reflective exercise like meditation, coloring, journaling, breathing, etc.
  • Consider a lifestyle change to reduce the effect of am external stressor
  • Use fructose-free, gluten-free starch (e.g., taro, potatoes, quinoa, etc.) as your primary carbohydrate sources.
  • Increase intake of Omega-3 fatty acids through wild fish, grass-fed beef, and/or supplement with fish or kill oil.
  • Eat a daily serving of a fermented food like sauerkraut, kimchee, natto, or by supplementing with a probiotic supplement
  • Eliminate your consumption of high Omega-6 vegetable oils such as corn oil, safflower oil, sunflower oil, and fried foods.

The Real Scoop on Dairy

One of the dietary components within a recent fat loss challenge I created was to “test” for food intolerances. I had a number of clients report that eating dairy caused discomfort and sluggishness. Why is that?

Dairy and Intolerance

The proteins in dairy are some of the main offenders for allergies and inflammation. For many people, the reaction is subtle and chronic, but for others, it can trigger an autoimmune flare-up.

In either case, it can be hard to pinpoint the cause without isolating it. To do this, experiment with your own dairy tolerance test (like we did in the challenge). To do this, you need to completely eliminate ALL dairy from your diet for three weeks, and then reintroduce it to see how you feel. Test out different dairy options each day, like yogurt, cheese, milk, etc. If they cause any sort of ill-reaction, it’s best to drop it from your diet.

If you find that you are sensitive, there’s still hope: Many people who are lactose sensitive can still eat butter with no problems because it has very little protein or lactose. If you’re extra sensitive, ghee (clarified butter) is pure butterfat, and usually still a safe option for those extra-sensitive to dairy.

Recommended Dairy Options

Other than butter and ghee, the only dairy I can recommend to most people is full-fat, raw milk, cream, kefir, and yogurt from grass-fed cows. Dairy proteins impact some people more than others, and if you find you tolerate them, these can be a great addition to your diet. Again, it must meet all the requirements to be #tfapproved: raw , grass-fed and full-fat.

Raw, unpasteurized dairy: Pasteurization creates inflammatory proteins, oxidizes fats, kills off beneficial bacteria, and reduces the availability of calcium. The process of pasteurization makes digestion more difficult by denaturing casein (milk’s primary protein) and lactase, the enzyme you need to digest milk sugars. Buying raw matters less for butter and ghee, since they have very few milk proteins. The truth is that raw milk is nutritionally superior and easier to digest than pasteurized dairy.

Grass-fed dairy: When dairy cows eat grains, they become sick, malnourished, and weak. They produce milk with less nutrients and traces of the hormones and antibiotics used to keep them alive. Toxins from their feed also accumulate within the protein in milk.

By comparison, dairy from grass-fed cows have healthier fats, a better omega-3 to omega-6 ratio, and fewer toxins. Not only can you support a better farming system, but you get more conjugated linoleic acid (CLA), and vitamins K, D, and A.

Full-fat dairy: To reap the nutritional benefits of dairy, be sure to go full-fat. The saturated fats in dairy are natural and prevent overeating by telling your body when you’re full, and also help slow the release of sugars from your meal. You’ll also avoid all the synthetic vitamins and other chemical compounds that manufacturers add in for taste and texture (to replace the naturally-occurring fat).

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Summary

Here’s the deal: most supermarkets don’t carry dairy that fulfill all the criteria above. You will likely find whole milk, but it’s not raw and it’s not from grass-fed cows. Avoid it.

This is why I tend to recommend milk alternatives for most people. Commercially available diary products aren’t up-to-par and create more nutritional problems than solutions. Buying direct from a farm is best. Although, it’s not always the most convenient.

Not to worry.

Start simple this week with these steps:

  1. Change your milk to a milk alternative. There’s so many options out there nowadays.
  2. Use Kerrygold grass-fed butter. You can even find this at a bulk food retailer (e.g., Costco, Sam’s Club) to mitigate cost.
  3. Start a diary elimination diet to test for intolerance.

Fat Loss Nutrition Series: Insulin

Make Insulin Work For You

I’d argue that the most important piece of the body composition transformation process (i.e., losing fat and/or gaining muscle) is getting your body to use the hormone insulin more efficiently. ‘Improved insulin sensitivity’ should be the #1 goal on your wish list.

Insulin is the most anabolic, anti-catabolic hormone in the body. It improves amino acid uptake by muscle tissue, which in turn initiates protein synthesis. It also prevents amino acids (from food or muscle) from being oxidized as a reserve fuel source.

On the flipside, it also can be the most lipolytic (fat storing) hormone in the body, shuttling fatty acids and glucose to fat cells to be stored as body fat.

Insulin and Body Composition

If you have poor insulin sensitivity you must produce a lot more of it when you eat a meal. This increases the workload on the pancreas and can further desensitize insulin receptors even (making you even less sensitive), which can both lead to diabetes.

From a body composition point of view, having to produce more insulin to do the job (because you are desensitized) makes losing fat significantly harder. As long as insulin is high, your body is in storage mode and energy mobilization is less efficient. This means that the longer insulin stays elevated, the harder it is to lose fat.

Poor insulin sensitivity, especially in the muscles, can also make it much harder to gain muscle mass. Insulin resistant muscle cells cannot absorb amino acids and glucose as efficiently, and these are important building blocks for muscle gain.

5 Steps Towards Insulin Sensitivity

1. Find Your Place on the Dietary Seesaw

For carbohydrate intake, I look at it as a seesaw approach. On one side, you have a person’s relative insulin resistance, on the other side, their suggested carbohydrate intake.

If someone’s insulin resistance level is high, then his/her carbohydrate intake should be low. If someone’s insulin resistance level is low (and insulin sensitivity is high), then his/her carbohydrate intake should be high. If it’s in the middle, carbohydrates should be moderate and targeted.

Since insulin resistance is closely correlated with body fat, I’ll put it in terms of approximate body fat percentages:

  • > 25% body fat: You’re likely so insulin resistant that any carbohydrates you eat will be stored in adipose tissue. Low-carb diets would be the best. Think Paleo, Ketogenic, Atkins, or Poliquin’s “run, fly, swim, green and grows in the ground” approach.
  • 12-25% body fat: Stick with the “earn your carbs” theme. If you’re consistently strength training, reintroduce carbs back into your diet. Start slowly, perhaps 0.5-1.0g/lb of lean body mass. Timing also matters – spread carbohydrate intake over periods where insulin sensitivity is at its highest (around your workout and/or early morning).
  • < 10% body fat: In addition to peri-workout nutrition and early morning, good carb sources should be a consistent part of the diet for this demographic.

2. Limit Fructose

Condemning all carbs as evil and cutting them across the board, regardless of the type or individual metabolic situation, isn’t the way to approach this. If pure starch really were the cause of insulin resistance and obesity, the Japanese (with all the rice and noodles they eat) would be the fattest, most diabetic people on Earth.

Although the traditional Japanese diet is high in carbohydrate/starch, it’s low in fructose/sugar, and that’s the true anthropological lesson. It is abnormally high amounts of fructose that’s causing widespread insulin resistance in America, not necessarily the generic carbohydrate.

A study in the American Journal of Physiology compared a starch-based diet with a sucrose/fructose-based diet, with the practical application being this:

Cut out high fructose corn syrup, fructose sweeteners, sugar, fruit juice, fruit smoothies, and dried fruit. 1-2 pieces of whole fruit a day is allowable. Use fructose-free, gluten-free starch (rice and potatoes) as your primary carbohydrate sources.

3. Eliminate Trans-Fats

Trans fats are horrendous for overall health. In the physique context, trans fats have been shown to inhibit glucose disposal, promote insulin resistance, and induce abdominal obesity.

Cut out anything with trans fats or (partially) hydrogenated oils on the label.

4. Improve Omega 6:3 Balance

I’ll be addressing this point in more detail in the next newsletter. For now, here are some practical applications for improving insulin resistance: Increase intake of Omega-3 fatty acids through wild fish, grass-fed beef, and/or supplement with a good fish or kill oil. Decrease your consumption of high Omega-6 vegetable oils such as corn oil, safflower oil, sunflower oil, and fried foods. 

5. ‘Tis the Season For Cinnamon Spice and Apple Cider Vinegar

Apple cider vinegar and cinnamon are food compounds that has shown to exhibit positive nutrient partitioning effects. Numerous studies have shown it to improve the metabolic action of insulin resistance by increasing glucose uptake by the cells and enhancing the insulin-signaling pathway in muscle.

Add cinnamon to your daily drinks (i.e., milk, coffee, tea) and consume at least 2 tablespoons of apple cider vinegar.


Take Action

To improve insulin sensitivity and start losing fat:

  • Determine your body fat percentage and look at the daily carb recommendations for your range (detailed below).
  • Cut out high fructose corn syrup, fructose sweeteners, sugar, fruit juice, fruit smoothies, and dried fruit. 1-2 pieces of whole fruit a day is allowable.
  • Use fructose-free, gluten-free starch (e.g., taro, potatoes, quinoa, etc.) as your primary carbohydrate sources.
  • Cut out anything with trans fats or (partially) hydrogenated oils on the label.
  • Increase intake of Omega-3 fatty acids through wild fish, grass-fed beef, and/or supplement with a good fish or kill oil.
  • Eliminate your consumption of high Omega-6 vegetable oils such as corn oil, safflower oil, sunflower oil, and fried foods.
  • Add cinnamon to your food/drinks (i.e., protein shakes, coffee, tea) and consume at least 2 tablespoons of apple cider vinegar daily.

Fat Loss Nutrition Series: Alkalinity

High Acid Load

Before we get started, let’s discuss pH. PH is a measure of how acid (or alkaline) something is (in our case, the body). A pH value of 7 is considered to be neutral. Anything below 7 is considered acidic, and the lower the value, the higher the acidity level. Anything higher than 7 is considered alkaline, and the higher the value, the higher the alkalinity.

In order for your body to function properly, its level of acidity must be within a certain range. The ideal level is a pH of 7.4 (slightly alkaline), but it functions optimally between 7.0 and 7.5. Naturally, the body will strive to maintain its level of acidity within the appropriate range. If your pH drops, it will release stored substances in an effort to rebalance the pH. This means you can just live your life and your body will automatically recalibrate itself. Sounds great, except let’s explore this process further.

When the body becomes acidic it will first “mobilize” stored calcium and phosphorus in an effort to alkalinize. Where does the calcium and phosphorus come from? Your bones. This means that your body’s effort to rebalance pH can actually weaken your bones.

Another substance that can be used to alkalinize the body is sodium bicarbonate, which is released by the pancreas.  When you are in a constant state of acidosis though, the pancreas becomes overloaded and this can have harmful effects that reduce its capacity to produce insulin and may even lead to diabetes.

Glutamine, an amino acid that is most abundant in muscle tissue, is another buffering agent.  When you become acidic, your body will breakdown muscle tissue (meaning that you lose muscle) to make glutamine available.

The kidneys, which much like the pancreas are responsible for sending bicarbonate to the blood, are working overtime every time your body needs to be de-acidified, while the liver is responsible for excreting acids. If you are in a constant state of acidosis long term, these organs will suffer damage. Even in the short term, acidosis can kill your progress.

Summary

When the body is in a long-term state of constant acidosis, these things happen:

  • Weakening of the bones (loss of calcium and phosphorus)
  • Loss of muscle or significant difficulty building muscle and recovering from training (due to muscle breakdown for glutamine release)
  • Negative impact on hormonal profile (GH resistance, decrease in IGF-1, problems with the insulin system, increase in cortisol)

Simply put, if your body is constantly re-balancing itself because your nutrition is too acid-forming, you’re in for an uphill battle to lose weight, gain muscle and/or get healthy.


Take Action

There’s a lot more to be said on the subject, although I don’t want to get you mired in all the details. More importantly, here are some simple, very effective methods to help your body balance its pH levels:
  • Eat a serving or two of vegetables with each meal.
  • Cut back, or stop eating acidifying foods like grains, sugars and processed foods.
  • Supplement with low doses of sodium bicarbonate (baking soda) and glutamine.