Acid to Alkaline Food Chart

Acid to Alkaline Food Chart

Very Alkaline Foods – Eat Lots


Alfalfa
Alfalfa grass
Avocado
Baking soda
Barley
Barley Grass
Cabbage, lettuce
Cayenne Pepper
Dandelion
Endive,Fresh
Fresh red beet
Garlic
Ginger
Granulated soy
Kale
Kamut
Oregano
Red radish
Soy lecithin
Soy nuts
Soy sprouts
Sprouted seeds
Wheat grass
White beans

 

Alkaline Foods-Eat More!


Artichokes
Almonds
Almond butter
Asparagus
Auberine
Banana
Basil
Bee pollen
Bok choy
Borage oil
Broccoli
Celery
Cherry
Chives
Evening primerose oil
Fennel seeds
Flax seed oil
Ginsens
Capsicum
Caraway seeds
Carrot
Cauliflower
Green Beans
Green cabbage
Horse radish
Kohirabi
Leeks
Lemons
Lettuce
Lima beans
Limes
Onions
Parsnips
Peas
Pine nuts
Potatoes
Pumpkins
Raw onions
Rubarb stalks
Rutabaga
Sesame oil
Sorrel
Soybeans
Soy flour
Spinach
Squash- all kinds
Tea
Thyme
Tomatoes
Turnip
Water
Watercress
White cabbage
White radish
Yams
Zucchini

 

Neutral Foods -Maintain!


Acai berry
Agave nectar
Apple cidar vinegar
Basmati rice
Brazil nuts
Brussel sprouts
Buck wheat
Bulgar wheat
Coconut
Coconut oil
Cumin seeds
Flax seeds
Goji berries
Homogenized milk
Lentils
Olive oil
Peas
Rice milk
Sesame seeds
Spelt
Sweet potatoes
Tempeh
Water (spring)
Whey protein powder
Yeast

 

Acid Foods-Eat Less


Alcohol
Apple
Apricots
Banana, ripe
Barley malt syrup
Beet sugar
Black currant
Blackberries
Blueberry
Brown rice
Brown rice syrup
Butter
Buttermilk
Cereals
Cherry, sweet
Cheese
Chicken
Cod liver oil
Corn oil
Corn tortillas
Cranberry
Cream
Fig juice powder
Figs
Dates
Dried sugar cane juice
Ducks
Fresh water fish
Frozen vegetables
Fructose
Fruit juice
Goose berry ripe
Grape fruit
Grape, ripe
Halva
Hazelnuts
Honey
Italian plum
Ketchup
Liver
Macadamia nuts
Mandarin orange
Mango
Margarine
Mayonnaise
Milk sugar
Molasses
Mushrooms
Mustard
Nectarine
Oats
Orange
Organ meats
Papaya
Peach
Peanuts
Peanut butter
Pear pineapple
Pomegranate
Pumpkin seeds
Quark
Raspberry
Rose hips
Soda
Soy sauce
Strawberries
Sugar
Sugarcane
Sunflower oils
Tangerine
Walnuts
Wheat
Wheat kernels
Whole grain breads
Yoghurt
Tomatoes, pureee

 

Very Acid Foods – Don’t Eat!


Artificial sweeteners
Beers
Chocolates
Coffee
Liquor
Ocean fish
Pickled vegetables
Pork
Sardines
Tuna
Wine

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Food Allergy and Food Intolerance

Food Allergy and Food Intolerance

Food Allergy and Food Intolerance… the difference.

Prevalence

One in five individuals in Australia have at least one allergy, which places Australia with one of the highest prevalence's of allergy amongst the developed world (1). If the present trend continues it is estimated that there will be a 70% increase in the number of Australians with allergies by 2050, which correlates to 7.7 million people (1).

The high and ever increasing prevalence of food allergy and atopic disease has researchers identifying genetic predisposition as a risk factor, where in children with neither parent having an allergy, the child will have a 20% chance of having one allergy disorder (2). If one parent has an allergy disorder the risk increases to ≈ 40%. If both parents have allergy disorders then the risk increases to 60 – 70%. In addition to genetics some studies reveal the importance of the impact of environmental influences (2).

Researches from the John Hopkins Children Centre believe there is a trend toward more severe and more persistent allergies (3). However it should be noted that the severity of allergy presentation in a family history is not a good predictive guide as to how sensitive a child may be (4). In many cases when the presentation of allergy or food intolerance in the parent is only mild the possibility of allergy or food intolerance being related to a child’s symptoms can be overlooked (4).

The allergen pathway commences before the child is born, with allergens crossing the placenta, programming the immune system down the allergy pathway (4). This impact commences about halfway through the pregnancy, which is the time a mother could start focusing on minimising allergen exposure via modifying the maternal diet and minimising environmental factors (4).

The modification of the maternal diet encompasses a varied diet based on the Australian Dietary Guidelines (4). It discourages bingeing on any food in the second half of the pregnancy and during breastfeeding (4). There should be the total avoidance of egg, seed, peanut and nut (from the household) (4). There are precautions to take with respect to milk and dairy foods, and also fish and other seafood, and a minimisation of one’s intake of soybeans and other legumes (4). With respect to meats, allergies can occur, with pork allergy tending to be more likely to occur when eaten with fat (4).

It is recommended that lean meats are consumed. Wheat, oats, barley and buckwheat can all cause allergy and tend to only cause symptoms in highly allergic infants (4). In relation to vegetables, potato allergy is commonly seen in the highly allergic child, however in general there is no reason to modify vegetable intake during pregnancy (4). This may, however, be necessary during breastfeeding as some infants may react to tomato and spicy foods (5). Of the fruits the avoidance of the citrus family is recommended, with the reactions occurring to fruit often being related to a food intolerance rather than an allergy (5). Kiwifruit is the most allergenic fruit with the possibility of allergy development in the highly sensitive child (4).

The environmental measures include the total avoidance of cigarette smoke, ensuring houses are well ventilated, particularly kitchens where there are gas cook tops, and taking dust mite allergen precautions and pet precautions, particularly with respect to cats, rabbits, guineas pigs and mice (4). There should be total latex avoidance, in particular powdered latex products that cause the allergy to develop (4).

The allergen pathway highlights the possibility of the presentation of allergy related symptoms early in life, with researchers identifying that 2.2% – 5.5% of infants have food hypersensitivity during the first year of life (5). In the presentation of allergy in children we usually find that they are allergic to two or three different foods, with the most common being peanut, egg, milk, other nuts, seafood and sesame. Wheat, soy and rice can also cause allergies (5).

We should also consider the possibility of food intolerances. There is often confusion about the difference between allergy and intolerance and the terms are sometimes used in place of one another. There is a difference between food allergy and intolerance both in the types of foods and the way they affect individuals.

The immunological basis to Food Allergy

In the normal process of digestion food proteins are broken down in to smaller proteins (peptides) by enzymes in the stomach and the small intestine (7).  These smaller particles are prevented from entering the tissues of the small intestine by physiological and immunological barriers (7).

However, on occasions, small proteins (peptides) are absorbed through the gastrointestinal tract, which initiates an immunological response (7). Whether this initiates an allergic (Ig-E mediated) or intolerant response (Non Ig-E mediated) is dependent on the genetics of the individual, the characteristics of the food protein and the microenvironment.  It is the interaction of these components, which leads to the development of a Food Allergy or Food Intolerance (7).

The classic allergic response manifest as urticaria (hives), angioedema and anaphylaxis; the more delayed allergic response may manifest as inflammation in the colon or skin or enterocolitis or eczema respectively (7).

Classic IgE – immunological mediated allergic response…. How does it start?

The food protein enters the body via the gut or lung mucosa. Once inside the tissue, these proteins are then engulfed by specialised cells (deneretic cells) (7). This then stimulates B cells to produce Th2 cells (7) this results in a stimulation of cells, which results in the production of antibodies. These antibodies bind to mast cells in the tissue or basophils in the blood and stay in the tissue for months. This process is called sensitization (7). These antibodies are known as specific IgE antibodies. On a subsequent occasion when the body is then exposed to this food protein the protein binds to the antibody. This results in the breakdown of these cells and the subsequent release of histamine, prostaglandins, leukotrienes, platelet activation factors and bradikynin (7). These chemicals result in vascular dilation and hyperpermeability, which attract cells into the tissue, which results in inflammation (7). Skin Prick Tests (SPT) and Radioallergosorbent Test (RAST) are used to diagnose Ig E immune mediated food allergy.

Non – IgE – Immune mediated Food Allergy

The mechanism to non-IgE mediated food intolerant reaction is not always clear.  There have been several research studies, which have investigated the Immunological basis of gastrointestinal non-IgE allergies.  These have clearly identified the involvement of T- cells (Th1 and? Th2) and cells such as oeosinophils (7).  The mechanism encompasses the initial exposure of the protein to the tissue, which results in the sensitization of the T- cell (7).  Then, the subsequent exposure results in the release of inflammatory chemicals (cytokines), which lead to chronic inflammation (7).  The presentation of non-immune mediated food allergy can present at all ages.

There are diagnostic difficulties associated with the diagnosis of non-IgE mediated food allergies.  The diagnostic tools include biopsy and patch testing (7).  Patch testing has a role in eosinophillic oesophagitis and atopic dermatitis, although we sometimes use it to help identify foods that may be causing bowel disturbance. When the food is placed in contact with the skin, the specialized cells in the skin pick up the food proteins and present it to the immune system. If the individual has sensitivity to that food, they will react with inflammation at the site of the food over the next 2-3 days. This gives us a window to what is happening in the gastrointestinal tract with foods.

Non allergic food hypersensitivity / food intolerance

A non-allergic food hypersensitivity is usually characterised by a delayed reaction, which can occur hours or even days after eating (7).  The sensitivity to certain foods is defined as the inability to properly process and fully digest certain foods, leading to chronic symptoms. A food sensitivity / intolerance does not involve the immune system though rather involves the stimulation of nerve endings in tissues by a chemical component which may be naturally occurring, an additive, or a combination (6). These include amines, salicylates, glutamates, preservatives and colours.  Symptoms of food intolerance are extensive and variable. They can be very similar to those of an allergic response. Symptoms of allergic reaction are usually sudden, while intolerance response may sometimes occur straight after ingesting a problem food or have a delayed response. Symptoms may take 12-24 hours to develop. The severity of symptoms can also depend on the quantity of the problem food ingested. They may not occur until a threshold amount is ingested.

Where to from here?

A child that continually screams when being breast fed, has unsettled sleep patterns, wakes moaning with writhing, has loose stools, is colicky, has slow weight gain, reflux, eczema, nappy rash, or displays irritable, impulsive or overactive behaviour, should prompt us to consider the possibility of food allergy/food intolerance. 
An experienced dietician, while awaiting an appointment with an allergist, can undertake the initial investigation of a possible food allergy/food intolerance.  Once identified then an appropriate management plan can be established. Continual guidance and support are key factors in the management of these conditions, through what can be a challenging time for children and their families.

References

1. Australasian Society of Clinical Immunology and Allergy, November 2007, Economic Impact of Allergies.
2. Professor Mimi Tang, SBS, TV Allergy program, October 2007, Allergic Reaction: Children and their allergies.
3. Dr Velencia Soutter, December 2007, email communication.
4. Royal Prince Alfred Allergy Resources, Food Allergy Prevention.
5. Scott H. Sicherer, MD, Donald Y.M. Leung, MD, PhD, June 2007, Food allergy, anaphylaxis, dermatology and drug allergy, Journal of Clinical Immunology, Advances in Asthma, Allergy and Immunology Series 2007, pp 1462 1469.
6. Dr Robert Loblay, SBS, TV Allergy program, October 2007, Allergic Reaction: Children and their allergies 7. Isabel Skypala and Carina Venter, Food Hypersensitivity, Diagnosing and Managing Food Allergies and Intolerances, Blackwell Publishing 2009.

 

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Drink to Your Digestive Health!

Drink to Your Digestive Health!

Cultured or fermented drinks have been traditionally consumed for thousands of years to aid digestion, heal the gut, build immunity and help with detoxification. Originally though, these food staples still prized in many cultures were borne out of necessity as a way of preserving extra produce after a harvest that would spoil if not consumed at once.

 

The simple beauty of culturing or fermentation is that this process creates a nutrient-dense, enzyme-rich live food that is easily assimilated by the body. By an amazing alchemical process known as lacto fermentation the friendly bacteria naturally present together with those added by a culture starter dine on the sugars and quickly lower the PH creating a more acidic environment where the bacteria are able to reproduce and replicate quite prolifically. They are able to convert the starches and sugars into lactic acid, which as a natural preservative inhibits the growth of pathogens and preserves the nutrients.

 

Culturing your drinks takes your nutrition to a whole other level of wellness by helping to re establish your inner ecosystem. We all now know of the gut- brain connection and how approximately 75% of the neurotransmitters found in our gut also reside in the brain. So it would make sense to find ways of increasing our good gut bacteria and therefore improving mood, cognition, vitality and wellbeing in general. Consuming cultured liquids is a great practice to introduce to children to help build immunity and aid digestion and are especially helpful for those with food intolerances – a perfect example of using food as medicine as a preventative. Using small amounts to start with they can be added to smoothies or yoghurts or as a base for ice cream or ice blocks.

 

A good place to start is Young Coconut Kefir where we can culture the water from a young green coconut (not the hairy brown type) and transform an already nutritious, mineral rich liquid full of electrolytes into a powerhouse of probiotic nutrition.  The culturing process creates a drink where the nutrients are increased one hundred fold and the liquid becomes much more hydrating and bioavailable for the body as well creating a powerful fortress against foreign invading pathogens.

 

There are plenty of other healing fermented drinks you might like to investigate and slowly integrate into your family’s diet: milk kefir, kombucha, beet kvass, water kefir, rejuvalac just to name a few. Like me you might just get the ‘bug’ and wonder how you ever did without them!

 

Article submitted by: Kitsa  –  Kitsa’s Kitchen

 

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Immune Boosting Tips to Sail Through the Change of Seasons

Immune Boosting Tips to Sail Through the Change of Seasons

With the change of season around the corner it is very important to make sure your ingesting the nutrients to boost your immune system. Here are 10 Tips to Boost your Immune system

  1. Increase water – this is essential for flushing out the mucus as well as keeping your mucus membranes hydrated to ease congestion. If you are struggling with water try a herbal tea.

  2. Reduce dairy – this will increase your mucus production. Try using almond milk, coconut yoghurt and goats cheese as alternatives every other time.

  3. Add garlic – if you are having a stir fry for dinner, pop it on your meat, fish or even mushrooms to ingest it whatever it takes to included more than once a day to increase your intake of this powerful antiviral nutrient, important for adding any viral and sinus infections

  4. Reduce caffeine – in the form of coffee, soft drinks, energy drinks, all of them! Whilst you may feel like you need a pick me up with the change of season however this will dehydrate your mucus membranes and draw vital water out of your body needed to keep you hydrated.

  5. Increase your vitamin C foods – you’ve heard it before vitamin c boosts your immune system and you’ll hear it again and again. Foods such as broccoli and blueberries will have your highest concentration, but don’t forget the citrus fruits such as your orange and lemons

  6. Reduce bananas – these have also been proven to increase your mucus production and some people find they crave them as their phlegm increases. Don’t give it. Pick berries as your alternative.

  7. Increase your essential fatty acids – especially your omega 3’s. These are important for their anti-inflammatory action which will keep your sinuses clear. High sources of these omegas are fish, avocado, nuts and seeds

  8. Add pineapple – this will be your best asset to your diet. Pineapple is high in bromelain an enzyme proven to reduce congestion and inflammation – the two most important symptoms to be reduced at this time of year.

  9. Increase your veggies – these are packed full of immune boosting nutrients to keep you fighting fit. Focus on your leafy greens such as your spinach and kale

  10. Stay active – as it starts to cool down DO NOT reduce your exercise. Exercise is an important part of keep your immune system at a level to fight infection

Follow these simple tips to ensure your immune system is ready for the change of season.

Submitted by Sinead Smyth

Clinical Nutritionist at Naed Nutrition

W: http://www.naednutrition.com.au/

F: https://www.facebook.com/naednutrition

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Healthy Partying

Healthy Partying

So you're on a special diet and you want to have a party – for many people this sends shivers down your spine. Managing dietary restrictions is hard enough day to day let alone at a party. But with a bit of planning it can be done and it can be fun!

Sometimes it's easier to become Party Central at your own house. Offer to host Christmas and special family dinners so you have complete control over the menu and ingredients.

There's no reason your child can't have an amazing birthday party with their friends, don’t let food hold you back.

This is YOUR child's party so make sure ALL food you serve is OK for your child. You want them to be able to eat absolutely anything they like at their own party. And don't worry about the other kids. I bet you will find they gobble up all the food you serve without comment! We've had many parties over the years with foods that were free of a million things and the other kids loved it all, not one comment about it not being 'normal' food.

Be creative with presentation so it looks fun and appetizing – fruit can look fabulous as kebabs for example. Take the focus off foods with fun games and crafts and ditch the old lolly bag in favour of some toys and accessories from the $2 shop.

Check out the What Can I Eat Cake Pantry for Premix Blends that can support your dietary needs and create a decadent and delicious birthday cake that will have everyone talking and wanting the recipe! (Don’t tell them how easy it is!!)

If you are going out to a party at another house, have a special lunchbox (that your child has chosen) which is the party box. It only comes out on special occasions and you take it with you to the party with some safe, fun party foods. If you can find out ahead of time what is being served you can make things that are similar so they don’t feel like they are missing out on anything.

Happy partying!

 

Article Submitted by Kris Barrett from Nourish Me

Website: www.Nourishme.com.au

Follow on Facebook: www.facebook.com/nourishmehealth

 

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