The Easiest Way to Stop Caffeine Addiction

The Easiest Way to Stop Caffeine Addiction

 

Like any other drug addiction, caffeine addiction is not easy to overcome. This is because caffeine affects our emotions and behaviors, impairing our judgement and wit and consequently making the struggle against it even more difficult.

For a lot of people the word caffeine means literally coffee, while in fact, caffeine does not occur solely in coffee beans but in a wide array of both natural and human made foods and beverages.

Caffeine is present in coffee beans, tea leaves, kola nuts, yerba maté, guarana berries, cola drinks, energy drinks and to a much lesser extent in chocolate. Caffeine effects may differ slightly depending on its source, and whether it is natural or synthetic. I have personally noticed that Caffeine found in some coffee beans such as Robusta, is much more potent than caffeine from Arabica beans while the effect of the synthetic caffeine normally added in cola soda drinks, was the softer form I have encountered, which may be because of its synthetic nature.

Caffeine addiction

Caffeine is an addictive drug, more addictive than marijuana, even close to nicotine and cocaine's addiction level. That means cutting caffeine cold turkey will triggers several withdrawal symptoms ranging from severe headache or back pain to serious depression-like symptoms.

Personally, I have quitted caffeine consumption several times during a 10 year period, but never succeed to stick with my abstinence plan more than two months. I obviously tried all methods before finding the right solution.

Cutting caffeine methods:

1- Cold turkey:

This method consists of stopping caffeine abruptly; it works like a charm but gives you the strongest withdrawal symptoms.  Mine was so severe that I stayed on my bed one week, back pain, depression, annoying tingling sensations in my legs and flu-like symptoms to name but a few.  You can try this way if you don’t have a job, attend a school, or you have any social duties that may be ruined by your sudden anger.

2- Cutting back gradually:

By cutting back caffeine gradually, you will let your body to accommodate itself to the absence of caffeine gradually. As appealing as it may seem to be, this method has its own downside too, it requires a strict discipline, if you are a real caffeine freak then you will not be able to cut caffeine intake steadily and smoothly. As with cocaine or nicotine, once your body tastes its first matutinal dose of its cherished drug, it starts claiming more of it; the craving that follows the first caffeine ingestion is the biggest problem. It is preferable to take your first coffee hit later rather than taking it in the early minutes of your day.

3- Switching to decaffeinated coffee:
Decaffeinated coffee does contain caffeine. I have switched to it and ended using large quantity of decaffeinated coffee powder in my kettle to have the same hit. I was just ingesting the same amount caffeine plus the unwanted effect of coffee acidity.
So what is the easiest method?
As I have explained, the “cold turkey” method's problems are the withdrawal symptoms while the “Cut back gradually” culprit is the craving and the impossibility of following the plan rigorously.
The easiest method that has worked for me is this:

1. Switch to green tea or black tea as a primary source of caffeine in the morning, avoid coffee in the morning.
2. Decrease your amount of coffee during the day, until you stop it. But meanwhile, keep increasing tea intake during the day. At this stage, green tea has to replace coffee.
3. Remove from your home and environment if possible any trace of coffee. Your cabinet must contain only tea.
4. Commence exercising and start also decreasing your tea intake as well.  Sport helps regulate body hormones levels. This would assist your body to overcome withdrawal symptoms.
5. Continue exercising and decreasing tea consumption, at this moment your breakfast should be 100% free of caffeine, opt for healthy breakfast such oatmeal, fried eggs, bacon, barley soup, fruit juice. If you like to drink something hot, try Rooibos tea.
6. Stick with your caffeine-free plan tightly for at least for 6 months in order to allow your body to forget caffeine.

_http://only-healthy-ideas.blogspot.com/2011/06/easiest-way-to-ditch-caffeine-addiction.html

Guest Post: Musings of a Healthy Cooking Teacher

Guest Post: Musings of a Healthy Cooking Teacher

 

Stacey is a Registered Dietitian at a large Midwestern university. She teaches healthy cooking classes and is a working mom of four kids ages 10 and under.

Why did I start teaching healthy cooking classes? Simply put, there are too many people who don’t know how to read a recipe or use common kitchen appliances. (Microwaves don’t count.)

It’s becoming generational. I found that when I did demonstrational classes, people loved tasting the food, but never actually thought about making it at home. I call it the “Food Network Halo Effect,” in which viewers watch the network, but never end up cooking anything on screen. However, once they landed in a kitchen, participating in the process made them less afraid to make mistakes, and those small victories gave them confidence to start trying things on their own. As I tell my classes, “It’s only food, not rocket science.”

I had one college freshman approach me during a class, embarrassed he didn’t quite understand recipes. The five minutes we spent learning have unlocked a world of healthier eating and for him, not to mention several ways to save money.

Time and time again, when folks get together and cook, really cool things happen: community development, team building, the melding of cultures and camaraderie. Often they walk in with uncertainties, but walk out laughing, encouraging each other to try recipes. Either way, as an educator, I see behavioral changes happen faster than if they participated in any lecture or demo.

I personally believe food is meant to be enjoyed. It’s a part of our culture, our traditions, our memories. But I also realize that for health’s sake, we need balance, so we can simultaneously enjoy food and nourish our bodies. This is important whether you’re trying to maintain your weight, prevent medical issues, or if you are smack dab in the middle of a health crisis. I try to teach the concept of balance to my own children, as well. If they enjoy a double cheeseburger at lunch, you better believe they’re going to have more health-filled options for supper.

Enough of the sermon, and let’s get to a recipe! Here’s one of my favorites from the Frugal Healthy Foods class I teach. The secret ingredient is surprising and gets folks talking every time. Try it, and I betchyoo like it, too. Better yet, tinker around with the ingredients (I give some options below) and make it your own.

~~~

If you like this article, you might also enjoy:

• American Chop Suey
• Food, Finance, and Judging Others
• Free Cooking Lessons. No, Seriously.

Sloppy Jacks
Serves 4-6
NOTE: Creative commons photo is from Flickr's Word Ridden, and gives a pretty good idea of what the end product will look like.

1 pound ground turkey (or equivalent Soy Crumbles)
1 small onion, chopped
1/2 cup ketchup
1/4 cup water
1 teaspoon chili powder
1 15-ounce can plain pumpkin (not pie filling)
1 teaspoon apple cider vinegar
Pinch black pepper
Whole wheat buns

In a large nonstick skillet, cook meat and onion over medium heat until meat is no longer pink. Drain and return to pan. Add ketchup, water, chili powder, pepper and vinegar and mix well. Stir in pumpkin, cover,  reduce heat to low, and simmer 10 minutes.

Options: Add brown sugar if you like it sweeter, hot sauce if you like it spicier, and chopped green pepper if you want a one-pot meal; you can also serve over baked potatoes.

NOTE: The pumpkin is a power-packed nutrition addition to this recipe as well. It is super high in vitamin A!

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
NOTE: Calculations do NOT include buns, since they numbers can vary wildly depending on brand.
Four servings: 236 calories, 8.5 g fat, 3.6 g fiber, 23.4 g protein, $1.24
Six servings: 157 calories, 5.6 g fat, 2.4 g fiber, 15.6 g protein, $0.82

Calculations
1 pound (93/7) ground turkey: 640 calories, 32 g fat, 0 g fiber, 88 g protein, $2.80
1 small onion, chopped: 29 calories, 0.1 g fat, 1 g fiber, 0.6 g protein, $0.15
1/2 cup ketchup: 120 calories, 0 g fat, 0 g fiber, 0 g protein,
1/4 cup water: negligible calories, fat, fiber, and protein, $0.00
1 teaspoon chili powder: 9 calories, 0.4 g fat, 0.9 g fiber, 0.3 g protein, $0.05
1 15-ounce can plain pumpkin (not pie filling): 145 calories, 1.3 g fat, 12.3 g fiber, 4.7 g protein,
1 teaspoon apple cider vinegar: negligible calories, fat, fiber, and protein, $0.02
Pinch black pepper: negligible calories, fat, fiber, and protein, $0.01
TOTALS: 943 calories, 33.8 g fat, 14.2 g fiber, 93.6 g protein, $4.94
PER SERVING (TOTAL/4): 236 calories, 8.5 g fat, 3.6 g fiber, 23.4 g protein, $1.24
PER SERVING (TOTAL/6): 157 calories, 5.6 g fat, 2.4 g fiber, 15.6 g protein, $0.82
_http://cheaphealthygood.blogspot.com/2011/01/guest-post-musings-of-healthy-cooking.html

When NOT to Eat Cheaply, Healthy, and Good (er, Well)

When NOT to Eat Cheaply, Healthy, and Good (er, Well)

There comes a time – or several times – in the course of things when eating healthfully and inexpensively goes right out the window. Maybe you’re working on a major project. Maybe you’re having a baby. Maybe you’re quitting your job, finding a new one, marrying, moving, or trying to get over the passing of a loved one. Rightfully, you have other concerns.

And you know what? That’s okay.

The Artist Formerly Known as Husband-Elect and I just wrapped up the busiest and most joyous month of our lives, during which we ate approximately two vegetables. (Wait. Is frosting a vegetable?) Preparing nutritious meals was next-to-dead-last on our list of priorities, just above keeping up with the Mets. (*grumble*) Instead, we were penning vows, seeing to the happiness of 140 loved ones, and entering a state of marital bliss unrivaled, even by a really good pot of macaroni and cheese.

Now, we’re home. The wedding festivities and pasta-packed honeymoon are over. We knew it would happen eventually. And with it done, it’s time to resume dietary normality. And once this time – this busy, emotionally haywire time – passes, you will, too.

Meanwhile, here are a few tips to get you through the rough parts.

Take it easy on yourself.
Order takeout. Choke down your five-minute hospital cafeteria lunch. Scarf that three-year-old bag of Sun Chips from HR’s vending machine. Because right now? At this very second? Keeping a budget and a strict calorie count doesn’t matter. What does matter: getting enough in your body to keep going. Forget the rest.

Remember, it’s only temporary.
Of course this doesn’t go for every situation. Kids are pretty permanent, and there are some jobs in which 70-hour weeks are the norm. But once you complete your task and/or get the hang of your new situation, everyday existence will become easier. I promise. Same goes for that interminable project, your inaugural home ownership, or even the tragedy that might consume your world right now. Time will pass, and there will be a dazzling light and pot of delicious turkey chili at the end of your seemingly endless tunnel.

Don’t be afraid to ask for help.
There are people who love you, and in pressured times, they will trip over themselves to feed, cook, or otherwise shove food into your mouth. If no one volunteers, go ahead and ask. Whether it’s a friend, a family member, or a benevolent government agency, somebody is going to step up. Never forget that, and try to do the same for others when you can.

Work good food in where you can.
Sporadically, in the midst of chaos, a cheap salad will present itself to you. (I think Confucius said that.) Eat it. A simple, occasional nod to nutrition will fuel you just as well as half a pizza. And if you can easily find a convenient provider of healthy, low-cost meals? Bonus. Food fuels mood, and keeping your spirits up is vital right now.

Do the best you can with what you have.
Forget keeping up with the Joneses. This ain’t the time. Use your available resources as best you can. If that means three weeks of pantry meals, so be it.

Pick a date to get back on the horse.
I don’t know about you, sweet readers, but I would do bupkis without deadlines. During nerve-racking periods, having that red-letter date provides a definitive end point for stress habits (ex: eating fast food), as well as a psychological starting point for new behaviors (ex: eating home-cooked meals). Plus, on a simpler emotional level, it’s just something to look forward to. Real world example: When projects devolved into anarchy at my old job, we repeated this like a mantra: “Think of it. Next Wednesday this will all be over.”

Help others in the same situation.
What goes around comes around. The love you take is equal to the love you make. Quid pro quo, Clarice. In other words: Pitch in, dearies. Somebody out there could use the assistance.

Readers, how do you eat during difficult or stressful periods? Do you agree or disagree with any of this advice? What practices make life easier? How can we best help others? The comment section is way open. Let’s help some brothers and sisters out.
_http://cheaphealthygood.blogspot.com/2010/10/when-not-to-eat-cheaply-healthy-and.html

Reader Replies: “Healthy” Defined! (As Best We Can)

Reader Replies: “Healthy” Defined! (As Best We Can)

Last week, we discussed defining the word “healthy” in relation to food, and decided it meant … oh, wait. We didn’t decide anything. As it turns out, a universally acceptable explanation of “healthy” is really hard to pin down.
But never fear, because it’s CHG readers to the rescue. Quite a few of you guys chimed in with your ideas on “healthy,” and there were a ton of solid points not mentioned in my post. Even better, we might have stumbled over a working definition. (It’s at the end.)

But first, in seven easy-to-follow categories, in near-original form, here are your thoughts.

(Note: there were some minor edits made for length, but otherwise, reader comments were left largely untouched.)

"Healthy" is MODERATION AND BALANCE

Anonymous: Healthy = moderation. In all things. Including moderation.

Wosnes: Someone else said it: moderation in all things, including moderation. There are definitely times to be immoderate. Not every day, but some days.

Wheatlessfool: It all comes down to balance and payoff for me … sometimes, that fudgy brownie IS healthy. Just not every day, and not replacing the foods I DO need to keep me feeling my best.

jenniferocious!: There has to be balance in life and while I strive to eat a majority of my meals from recipes and foods I would qualify as healthy, I also know its okay to indulge in a bowl of mac'n'cheese or having a frou frou coffee drinks once in awhile.

Debbie: I love my mama’s homemade mac & cheese, fried pork chops and green bean casserole. … If I ate it every day, I’d die in approximately 4.2 months, because … it’s high in fat, calories. BUT. If I only eat it once or twice a year – say, for my birthday – then it’s not bad at all. It’s an indulgence.

"Healthy" is LONGTERM

Kristen@TheFrugalGirl: It's important to look at the overall diet instead of trying to make sure every. single. thing. you eat is bursting with nutrition. I eat a lot of whole grains, fresh produce, and fresh dairy, and so I don't think a little dessert every day is going to kill me.

Joy Manning: When we are assessing the relative health of our diets, we should look at a whole week or month or year of meals and consider the variety of nutrition it provides, but also the pleasure. Getting pleasure from meals is, by my definition, part of a healthy diet. Whole ingredients + time and effort cooking + a wide variety of delicious real food = healthy over time.
"Healthy" is SMART SUBSTITUTING

Rebecca: By [the] strict definition, things like macaroni and cheese may not be "healthy", but they do qualify as "healthier" than typical versions of the same dish. And besides, who wants to be perfectly virtuous all the time?

Allison: I'm always interested in making unhealthy dishes healthy or even a little healthier. For example, I substitute pureed potato for cream and butter in any "cream of" soup, swap applesauce, mashed bananas, and avocados for milk and butter in baked goods, etc. Recently, I experimented with baked green tomatoes - still not exactly "health food," but at least a healthier version of a caloric - but oh-so-yummy! - treat.

"Healthy" is UNPROCESSED FOOD

Relishments: For me, healthy food is food that's has a low or reasonable amount of sugars and fats. It's not overly processed-ideally it's something I made, not something that came out of a box.

Kristen@TheFrugalGirl: I generally think that healthy food is food that's fairly unprocessed (real yogurt vs. watermelon Gogurt, homemade granola vs. Cocoa Puffs, fresh green beans vs. the canned sort, etc).

Daniel: I use a really simple shorthand to define healthy. If it's a first-order food with little processing, it's healthy enough. If it's a second-order food, meaning a food that's packaged and processed, it's unlikely to be healthy.

April: I think fake food is a much bigger health issue than fat. Skim milk may be lower in fat than whole milk, but it is a fake food--it certainly doesn't come out of the cow that way! … One could argue that God (or evolution, if that's what you believe in) knew what He/it was doing, and doesn't need to really be improved on.

Healthy is ACTUAL FOOD

Regina Terrae: For me, healthy food is produce-focused, like you said; fresh and seasonal and varied; uses naturally-raised meat as a condiment or at least in smallish portions; simple, unprocessed, whole.

Libby: For me, healthy means that the meal contains whole grains, beans and/or nuts, lots of veggies, and no meat or dairy. its also important to me that the meal is high in fiber and has little to no saturated fat (poly and mono are fine).

Allison: I have my own definition of healthy largely based on my own health goals: lots of healthy fats, calcium, garlic, leafy greens, berries, and protein - for … maintaining good heart, skin, bone, and muscle condition.

Wosnes: My own mantra is "mostly homemade." I aim for the opposite of Sandra Lee: 70% (or more) fresh food and 30% (or less) ready made products. I think I'm at about 85/15, including condiments.

Becca: Healthy to me is whole foods or just one step away (for example, I use frozen veggies when fresh aren't in season). … That being said, I am currently providing child care for a two year old and my 6 month old, so sometimes mac and cheese from the box keeps me sane.
"Healthy" is RELATIVE

Ross: Whether a person is overweight or underweight has food allergies or medical, religious, or ethical issues the definition is vastly different. … When I was a kid in my early 20's, eating healthily meant eating a piece of fruit or a salad once a month. Now it means watching how many calories I'm taking in a day, limiting my fat intake and the like. So, even as a person progresses through life their perceptions of eating healthy change.

"Healthy" is HOLISTIC

Marcia: Healthy isn't just the contents of an individual dish. It's also the content of your diet and lifestyle.

Regina Terrae: For me, healthy diet cannot be looked at in isolation from healthy lifestyle, i.e. getting the body moving every day.

Laura: “Healthy" is so much more than what you put in your mouth. It's a whole mental/emotional state. I try to eat things that are good for me. I also eat things that are happy for me. I find I'm much healthier and happier overall that way.

AmandaLP: "Healthy" is something that nourishes my mind and my body. I don’t care if what I am eating has tons of fiber and no sugar and lots of protein, if I hate eating it, then it is not healthy for me.

So, to sum, “healthy” (in relation to food) involves: a holistic, relative approach to eating implemented over the long term that emphasizes balance and moderation, smart substitutes, and unprocessed edibles/actual food.

I don’t know about you guys, but that sounds good to me. Huge thanks to everyone who wrote in. Y'all are pretty good at this.

(Photos courtesy of Daily Mobile, Taylorshock's Weblog, and How Stuff Works.)

_http://cheaphealthygood.blogspot.com/2009/09/reader-replies-healthy-defined-as-best.html

10 Tips to Reduce Pimples

10 Tips to Reduce Pimples

Pimples are the small monsters that have been creating havoc in the lives of many people since long. They are skin lesions or inflammations of the skin that are commonly caused by clogged or infected pores. The clogging is due to a type of oil called sebum that lubricates skin and hair. Pimples also develop when the blackheads or whiteheads get infected. Hormonal overdrives are also a prime cause of pimples. These monsters can’t be eradicated completely, but their breakouts can be prevented. Here are some important tips to help you avoid and clear them up as fast as possible.

1. Washing the face 2-3 times a day is beneficial. Orange peel powder, made by powdering dry orange peels can be used for washing the face in place of soap. It is refreshing and smells good too.



2. Rubbing fresh garlic on and around pimples can make them disappear without leaving marks behind. This has great effects with regular applications.

3. Oil massages increase the blood flow in veins and exhaust dirt and sweat from the body. These are found to be beneficial in the treatment of pimples.

4. Application of a paste made by mixing 3 tablespoons of honey and 1 teaspoon of cinnamon powder on the pimples can be extremely beneficial. The paste should be applied before sleeping and washed with warm water the next morning. The treatment, when repeated for two weeks, will make the pimples disappear forever.

5. Applying fresh mint juice over the face every night can be very effective in the treatment of pimples.

6. Lime juice and rose water mixed in equal proportions can be applied over the infected area and washed off after 20-30 minutes with lukewarm water. This can have astonishing effects.

7. Although it sounds a little absurd, toothpaste is a proven method to treat pimples from appearing. You can apply it over the affected area overnight and get up with a considerably smaller and more dried up pimple.

8. Wearing oil-free makeup reduces the tendency to cause pore buildup and thereby reduces the emergence of pimples.

9. Baby powder can be used to dry out pimples and even get rid of them.

10. One of the most common advices in connection with the reduction of pimples is overcoming the tendency to touch, squeeze, pinch or prick the pimples. Keeping the hands off pimples can be useful in preventing further infection and scarring.
_http://j-healthyglobal.blogspot.com/2012/09/10-tips-to-reduce-pimples.html

Belly Fat, Weight Loss and the crunch effect myth

Belly Fat, Weight Loss and the crunch effect myth

Do crunches and sit-ups affect body fat?
I have always restrained myself from writing about this topic. The reason behind this is that I thought the myth of crunch and sit-ups’ effect on belly fat had been entombed forever.
I was wrong, this myth is still propagating not only amid ordinary people but also among famous fitness gurus.
Why do we have body fat?
After being digested and processed, macro-nutrients such as fat and glucose are first converted after several steps into glucose and fatty acids. Glucose is released in the blood for urgent energy needs. Likewise, some of the fat becomes available in the blood as free fatty acids. The surplus is stored as fat and glycogen.
Both glucose and fatty acids are used as primary sources of fuel. Glucose is more used for physical activities that require speed, power and so forth. While fatty acids are mostly called on during periods of sleep, indolence or mild physical activity. Those two sources of energies are stored as fat and glycogen when the body doesn’t need them. Since glycogen cannot be stored to a great extent but fat can, any calorific surplus – be it from protein, carbs or fat – is automatically converted to fat.
Abdominal obesity is a stored amount of energy:
Each pound of body fat yields 3500 Cal, this means; if you had 10 pounds of fat hanging on your body, the amount of energy you are storing would be:
10 X 3.500 Cal = 35.000 Cal.
You have to burn this amount of energy you have accumulated or stop eating and therefore letting the body use the stored fat as a source of energy.
Crunches and Sit-ups can’t extinguish this particular spot of fat. Spot reduction is not possible, don’t waste your time. The only possible solution is to cut your calorie intake and exercise regularly. Your workout must include aerobic and resistance training for better results
Why does crunch have no effect on belly fat?
Crunch is a very poor exercise in terms of aerobic effect. 100 crunches burn roughly between 5 to 10 Cal. Let’s see how many crunches you’ll need to in order to lose a mere 10 pounds of belly fat.
35.000 cal/0.05 = 700.000 crunches.
Let’s assume that you are going to do three sets of 15 crunches everyday with no break. This means doing 45 crunches per day seven days per week.
700.000/45 =15.555 days = 42,62 years!
You'll need 42,62 years  to remove that 10 lbs of fat!  And wait! You would never be able to ditch those 10 pounds of fat in 42.62 if ever you did take one calorie per day above your weight maintenance calorie intake.
Maybe you may think that I was unfair to crunch because I have used the value of 5 Cal per 100 crunches which seems to be the most accepted value. If I changed the value to 10 Cal, or even 50 Cal, the amount of time needed to lose 10 lbs of fat would be respectively 21,31 years and 4,26 years.
Where did the crunch myth come from ?
Thanks to infomercial scams, they are still using the same technique and the same skit. In order to sell their machines, they compare them to crunch in terms of effect on abdominal muscles. Yet, some machines can contract abs 700% or 250% more than crunches, but this is a moot argument. Abs contraction has no effect on fat loss.
_http://only-healthy-ideas.blogspot.com/2011/10/belly-fat-weight-loss-and-crunch-effect.html

How Your Diet’s Acidity is Linked to Diabetes

How Your Diet’s Acidity is Linked to Diabetes

Diets aimed at reducing acidity are becoming increasingly popular, with celebs like Victoria Beckham touting their benefits; and now a brand-new study lends some clout. After tracking over 65,000 women for 14 years, French scientists found that an acidic diet was tied to a 56% greater risk of developing type 2 diabetes compared with one that was more alkaline.
What does that mean? In a nutshell, the foods you eat are metabolized into compounds that either promote acidity, or form alkaline substances, which counter acidity. Animal proteins are particularly acid-forming, while vegetables and fruits are generally alkalizing. In the study, researchers found that a high acid load can interfere with proper insulin function, thus the diabetes connection.
This study is intriguing, and in line with dozens of others that demonstrate the merits of eating more plant-based meals, from weight loss and beauty benefits to a better sex life! To reap the rewards–even if you’re not ready to go vegetarian full time–try out these five easy and delicious ways to replace animal-based foods with more (alkalizing) plants:

Swap minced mushrooms for ground meat
This combo works perfectly in numerous dishes, including stuffed peppers, chili, and tacos. You can also replace a burger patty with a grilled juicy Portobello mushroom. Bonus: you’ll up your intake of metabolism-boosting vitamin D.

Use pureed cauliflower in recipes that call for milk or cream
This trick is terrific for mashed potatoes, creamy soups, dips, and casseroles. Simply steam the cauliflower to retain moisture, mash, blend, and fold into the mix. Bonus: you’ll boost your consumption of filling fiber and load up on potent natural cancer fighters.

Trade dairy-based dressings for creamy avocado
Tired of oil and vinegar? For a thick and creamy dressing, puree ripe avocado with minced garlic, a little apple cider vinegar, lemon juice, fresh basil leaves, and black pepper. This combo is perfect for leafy greens, or as a coating for other chilled veggie side dishes, like a cucumber salad or slaw. Bonus: you’ll take in more anti-aging vitamin E, as well as healthy fats tied to a slimmer waistline.

Sauté with lemony veggie broth instead of butter
Lemons may be acidic tasting, but after they’re metabolized, they’re actually one of the most alkalizing foods on the planet. Squeeze a wedge or two over veggies before lightly sautéing or steaming with organic low sodium vegetable broth. Bonus: you’ll boost your intake of disease-fighting antioxidants and immune-supporting vitamin C.

Use plant-based milk rather than cow’s milk
In smoothies, oatmeal, soups, and sauces, try unsweetened “milk” made from almonds, flax, or sunflower seeds. These replacements work well in both sweet and savory dishes, and may provide less than half the calories of even skim milk per cup. Bonus: the good fats in these plant milks support healthy circulation and protect your heart.
_http://news.health.com/2013/11/13/how-your-diets-acidity-is-linked-to-diabetes/