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Drink as much water as you can through out the day. Depending on how you feel and the season, you’re going to want to make drinks which support your mood/mind, energy level, and tastes. If you can start the day with a lemon + cayenne + hot water, this will help move everything through the system, flush out toxins, and support balance.
You could also try some medicinal herbal teas, which are an incredible way to explore getting more hydration throughout your day.
1 or 2 cups of clean hot water (you can boil it)
2 T. of fresh organic lemon juice Juice
2 T. of maple syrup
1/8 tsp. of cayenne
Medicinal teas area great way to hydrate and restore energy, vitality, and if you follow these instructions you’ll be getting a cup of real medicinal quality tea. You’ll use a glass coffee press, glass jar, tea pot or any other clean container to let your herbs steep that won’t leach metal into the tea.
Boil water. Use 3 Tablespoons of dried herb, OR 1 T. of fresh and add it to the top of your boiled water. Let the herbs float on the top. Steep for 20 to 30 minutes. Strain and enjoy!
Wheatgrass’s popularity has skyrocket in the last decade, but there is a good reason why.. It’s a great source of alkalinity for the body. If you want to save time use a supplement and mix it with water and drink it. If you’re more hard core, drink a daily glass of wheatgrass juice as your insurance policy, knowing that you’re keeping your body alkaline-rich.
A list of alkaline foods: Almonds (including almond milk), Amaranth, Artichokes, Arugula, Asparagus, Avocado (and Avo-Oil), Basil, Beetroot, Broccoli, Brussels Sprouts, Buckwheat, Cabbage, Carrot, Cauliflower, Celery, Chia, Chives, Cilantro, Coconut, Collard Greens, Cucumber, Cumin, Dandelion, Eggplant, Endive, Flax Oil/Flax Seed, Garlic, Ginger, Gluten-Free Breads, Goat’s Milk, Grapefruit, Green Beans, Herbal Teas, Kale, Kelp, Khorasan Wheat, Leeks, Lemon, Lentils, Lettuce, Lima Beans, Lime, Millet, Mint, Mung Beans, Mustard Greens, Navy Beans, New Potatoes, Okra, Olive Oils, Onion, Parsley, Peas, Peppers, Pomegranate, Pumpkin (And Seeds), Quinoa, Radish, Red Beans, Rhubarb, Sesame Seeds, Soybeans, Spinach, Sprouts, Squash, Sunflower Seeds, Sweet Potato, Swiss Chard, Thyme, Tofu, Tomato, Watercress, Wheatgrass, Zucchini.
You might think this is a strange addition tot he list. Aren’t lemons acidic? Just as your lips start puckering at the thought, these sour beauties create an alkaline response in the body. Their cleansing and detoxifying effects on the digestive system are a welcome addition to any morning routine. Don’t forget their plentiful Vitamin C content. You can add these to your morning routine every day!
2 Avocados, peeled, pits removed, and smashed
1 Lemon (or lime)
1 T. Garlic Salt/Powder (or more depending on your taste)
1 T. Cumin
1 T. Coriander
1 Small bunch Cilantro stemmed and chopped
2T. Olive Oil
pinch of salt
Pepper (opt.)
8 ounces of chickpeas
1/2 an onion
1 lb. of beets
1/2 cup tahini
4 cloves garlic
1/4 cup lemon juice
1 T. ground cumin
1/3 cup olive oil (more if you prefer) – Is also Alkalizing!
Let the chickpeas rest overnight covered in water. In the morning drain them and put the chickpeas in a large pot. Add in onion cover both with water and heat until boiling. Back the heat off to a simmer and cook for about an hour (until soft).
Reserve 1 cup of chickpea cooking liquid.
Then, put beets in a large pot and until they are tender. Once tender, turn off heat. Strain water off. When they cool peel the beets and chop them.
Beet Hummus
8 ounces of chickpeas
1/2 an onion
1 lb. of beets
1/2 cup tahini
4 cloves garlic
1/4 cup lemon juice
1 T. ground cumin
1/3 cup olive oil (more if you prefer) – Is also Alkalizing!
Let the chickpeas rest overnight covered in water. In the morning drain them and put the chickpeas in a large pot. Add in onion cover both with water and heat until boiling. Back the heat off to a simmer and cook for about an hour (until soft).
Reserve 1 cup of chickpea cooking liquid.
Then, put beets in a large pot and until they are tender. Once tender, turn off heat. Strain water off. When they cool peel the beets and chop them.
Puree the beets in a food processor; add in chickpeas, onion, garlic, cumin, lemon juice, tahini, and (while still processing) slowly add the olive oil and cooking liquid.
I love this is awesome go-to salad!
Salad Fixins:
Several bunches organic kale, washed and de-stemmed
1/2 head red cabbage washed and chopped
1/2 cup sliced scallions
1 cup pumpkin seeds
1/2 cup dried cranberries
Sauce:
1/2 cup cashews
3/4 cup water
2 lemons, juiced
2 T. honey
2 T. Dijon
Himalayan Sea Salt/Pepper
Place all ingredients in a high speed blender, then mix into your salad fixins’.
Enjoy!
Try this 2-in-1 Alkalizing Pesto!
1 small bunch collard greens, stems removed
1 small bunch Tuscan kale, stems removed
Kosher Salt
4 garlic cloves, chopped
1 oz. grated Parmesan cheese (or dairy free alternative)
1/3 cup unsalted, roasted peanuts
1 T. fniely grated lemon zest
1 T. fresh lemon juice
Freshly ground black pepper
Put collard greens and kale in a large pot of boiling sated water. Cook until bright and green. You want them to be tender but not over cooked, about 40 seconds.
Transfer to a bowl of ice water/water bath. This will quickly stop the cooking process and help lock in flavor, color and nutrients. Drain and squeeze out as much liquid as possible.
Coarsely chop the greens and put them in a food processor. Add garlic, Parm, oil, nuts, zest, and juice. Process on low speed until a coarse but well blended mixture forms. A little texture is part of the yum! Season with salt and pepper.
Get Inspired: Add different nuts, thai chilis, lime etc.
Certain foods that cause acid in the body are protein, phosphate, and sulfur. Alkaline rich are: calcium, potassium, and magnesium. Acidic foods are: meat, dairy, alcohol, and many grains. Additionally, alkaline foods are: citrus fruits, nuts, legumes, and vegetables. Keep in mind good acids, such as amino acids and fatty acids, are a valuable and important part of any diet in people who don’t have an intolerance, and should not be cut out.
You’ll find a delicious list of organic juices with recipes below. Compliments of these awesome guest coaches Sara Rossi and Amy DeSchweinitz, both fellow graduates of IIN.
1 Green Apple
2 Stalks of Celery
1/2 Cucumber
1/2 Inch of Ginger
1/2 Lemon, peeled
A handful of greens: kale spinach, swiss chard, beet greens, parsley are all good options
1/2 apple
1/2 pear
2 celery stalks
1 handful fresh spinach
1 handful cilantro
1 cucumber
1/2 inch of ginger
1/2 inch of tumeric root
3 Romain lettuce leaves
2 Kale leaves
1 Green Apple
1 Stalk Celery
1 Cucumber
1/4 yellow pepper
1 handful baby spinach
1/2 inch ginger
1/2 lemon
6 Celery Stalks
1 Green Apple
half a lemon
a fistful of parsley
1 garlic clove
1 Bunch of Kale
1 Bundle of Celery
1 – 2 Cucumbers
1 Bunch of Italian Parsley
1 – 2 Lemons
1 Apple
1 Inch piece of Ginger
Juice, strain and enjoy!
1 Banana
3 Big Handfuls of Spinach
1 Cup Almond or Hemp Milk
1 Cup Water
1 Cup Frozen Berries
Blend and Enjoy!
In integrative mind-body medicine, we treat the person not a symptom. A holistic system considers every facet of who we are: body, mind, and spirit all contribute to our health.
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