How do I nourish properly?
You should select foods that are as natural and unprocessed as possible. With a diet that is predominantly full-value and vegetarian you supply your body with all necessary nutrients and encourage the self-regulation of your acid alkaline balance. Too much acidity providing food disturbs this equilibrium of your organism.
Particularly in old age the organism can no longer compensate dietary sins like it did in younger years. The danger of overacidification rises with progressing age because the performance of liver and kidneys declines. Simultaneously the alkaline reserves in the body decrease. It is also of importance that older people are less physically active.
Alkalinity providing foods
The majority of the daily nutrition, approx. 80 %, should consist of alkalinity providing or neutral foods.
Alkalinity providing foodstuffs are primarily of vegetable origin. In addition to the main nutrients carbohydrates, protein and fat plants contain various health-promoting vital substances, e. g. alkalinity generating minerals like calcium, potassium, magnesium, zinc, copper or iron and innumerable vitamins, secondary plant substances and enzymes. These multitudinous vital substances fulfil diverse tasks in our organism. Magnesium for example is on the one hand incorporated into our bones, on the other hand it participates in over 300 enzymatic reactions.
When consuming alkalinity providing foods our organism produces more alkaline than acidic constituents after metabolising them. Of greatest importance is that the alkaline effect of the plant-based vital substances in our organism only develops during their digestion. Our metabolism regulates its acid alkaline balance with the help of these substances, buffers acids and exudes them. All organs like e. g. the digestion organs are strengthened by vital substances.
Our organism needs the entire variety of vital substances to run smoothly. Incorporate alkalinity generating plants like vegetables, potatoes, leafy greens, fruits and raw foods into your daily diet.
Vegetables and fruits
In the first place of alkalinity providing foods are vegetables. Vegetables and fruits should be eaten at a ratio of approx. 2 : 1. Vegetables are the most effective alkalinity creators.
Fruits also are creators of alkalinity but this only applies to the intact metabolism and if fruits are well tolerated. If this is not the case the fruit acids remain in the organism and plunder minerals from the reserves of the body. Thus vegetables are always in first place of consumption. This experience is shared by many therapists like e. g. the well-known F. X. Mayr-physician Dr. Erich Rauch.
Regional, seasonal and fresh – always keep in mind this catchphrase when shopping! Sadly we are accustomed to buying everything at all times. Strawberries and asparagus at Christmas, tomatoes in January – these goods come from the other side of the world. No wonder that foods are oftentimes highly polluted with pesticides and harvested when still unripe so they can survive long transportation routes.
You should rather turn towards seasonal plants that were able to grow in the right time under ideal circumstances. These plants are harvested when ripe and are oftentimes easier to digest and have only travelled short routes. This has a positive impact on their nutrient content and also on their taste. Seasonal calendars can be found in various cooking magazines or the internet. If necessary use frozen food instead of preserved food.
Vegetables and fruits should be washed and chopped only shortly before preparation so that valuable water soluble minerals and vitamins do not go down the drain. Vegetables should generally be braised lightly and not cooked to rags to preserve precious vitamins and enzymes. Many vital substances are solved very fast and aggregate in the cooking water. Thus you should always use as little water as possible. It is recommended to use the cooking water for preparation of for example sauces.
Microwave – no, thanks!
Foods should never be prepared in the microwave. Microwaves do not cook foods evenly. Besides that a study has revealed that broccoli looses 85 % of its antioxidants when prepared in the microwave. Particularly the warming of breast milk should never be done with a microwave because all substances that serve the immune defence of the child are thus destroyed.
Protective cooking – yes, please!
Instead of warming in the microwave a gentle heating in a pot is recommendable.
Cooking in a steamer basket is a preparation method for vegetables that preserves vital substances very well. Also a steamer basket is very cheap. This valuable preparation method is suitable for all foods. Hot water vapour embraces the food from all sides and prevents dilution. The natural taste and appearance of the foods is preserved.
Herbs, germ buds and sprouts
Fresh herbs, germ buds and sprouts are a feature of a healthy diet. Most herbs can be bought as a potted plant and cut when needed. Already prepared herb bunches should be enveloped in a moist cloth and stored in the vegetable compartment of the fridge. Particularly rich in vitamins and minerals are fresh herbs like lemon balm, basil, parsley, chives or dill. Why not prepare pesto with fresh herbs and good oil? Healthy food can be so delicious!
Germ buds and sprouts are valuable fresh foods particularly rich in vital substances that are delicate or crunchy and taste from mild to piquant depending on species. They can be added to salads, vegetable meals, soups and dips. The preparation of buds and sprouts at home is very easy with a sprouter.
Next to carbohydrates, minerals and vitamins potatoes contain a lot of valuable protein. Thus they are an important alternative to animal foods for vegetarians and vegans. Because of their high content of water potatoes are very low in calories and fat. Additionally they are very rich in dietary fibres if prepared as potatoes boiled in the skin.
The avocado is a real power fruit. Approximately 30 % of it is fat and so it is one of the fat-richest fruits next to the olive. The avocado’s fat is composed mostly of healthy unsaturated fatty acids that have a positive impact on the fat metabolism. Avocados include a large variety of vitamins like e. g. vitamin C and some B-vitamins and also minerals like potassium. It has also been demonstrated that avocados contain numerous bitter constituents.
Do you actually know …?
You should try to incorporate these valuable alkalinity providing foodstuffs regularly in your diet.
Pollen are composed of many valuable contents like e. g. a broad spectre of vitamins, enzymes and minerals. Health-conscious people eat them to strengthen the body’s defences.
Chufa sedges are also called earthalmonds and have an almond-like sweet taste. They are distinguished by their high content of dietary fibres of about 30 %. The valuable protein of the chufa sedges is easily digestible.
Bitter constituents are part of the so-called secondary plant substances. As their name implies they are of bitter taste. Bitter constituents encourage the salivary flow and the release of digestive juices. They are particularly good for flatulence.
The intensity of the bitter taste ensures a limitation of the sensation of hunger and results in a quicker feeling of satiety. The vegetables grown nowadays have lower values of bitter constituents because the majority of the consumers prefer a sweet taste. Thus the bitter constituents have mostly been grown out of our vegetables by the agricultural industry.
Try to include fresh herbs and bitter vegetables like e. g. witloof and Brussels sprouts in your diet. Bitter constituents are also found in the many plants of the product AlkaLife (WurzelKraft) like e. g. common centaury, dandelion, rosemary, thyme and dill.
We recommend you to use sea salt or salt seasoned with herbs from the health or organic food store or a specialised drugstore instead of using isolated or iodated fluoridated table salt. According to the World Cancer Research Fund the overall average salt consumption of an adult should not exceed five grams per day. Unfortunately reality tells a different tale. A study from the year 2008 in Germany (2. Nationale Verzehrsstudie) found that every German consumes six to ten grams table salt per day.
Our kidneys can only excrete a limited amount of table salt per day. The rest is deposited in the body. The capacities of the kidneys and their supply with vital substances as well as the drinking quantity of a person determine how much table salt can be eliminated.
You should salt in moderation. Fresh herbs give an aromatic taste to all meals, too.
Surveys show that approx. 80 % of the salt we take in nowadays stem from industrially manufactured foods like e. g. ready-to-serve meals and chips and not from our salt shaker.
Neutral foods are neither acid nor alkalinity providing. They contain acid and alkalinity generating constituents in roughly equal amounts. Neutral foodstuffs can be ideally combined with alkalinity providing foods. Fats and oils class among the neutral foods and are very rich in essential constituents and should be consumed regularly.
Fats and oils
Fat has been ill-reputed as a thickener in our dieting society for a long time. But the “proper” fats are essential components for our organism and by no means fattening. Cold-pressed oils supply our organism with vitamin E and unsaturated fatty acids of vital importance. These have numerous positive effects on the vascular system like for example the regeneration of cell walls, joints, blood fats, the blood pressure and the skin. Additionally fats help with the detoxification of fat-soluble toxins like e. g. pesticides. When preparing foods fat ensures consistency and stability. It is an important flavour carrier and provides a lasting feeling of satiety.
Our body can not independently produce the polyunsaturated Omega-3 and Omega-6 fatty acids. Therefore they have to be taken in with the nutrition. Most important are the Omega-3 fatty acids because oftentimes they are insufficiently supplied.
To these also belongs the important alpha-Linolenic acid. Only linseed, hemp, walnut and wheat germ oil and the fish species rich in fat like e. g. salmon, herring and trout contain noteworthy quantities of it.
Manufacture of oils
Many valuable plant ingredients of plant oils can get lost during the industrial filtering. Vitamin E and linolenic acid for example are destroyed by the high temperatures when hot-pressing oils. Protective manufacturing techniques like cold-pressing do not have this negative effect on these valuable plant ingredients. Also cold-pressed oil tastes better than hot-pressed oil.
When buying oils you should pay attention to take native cold-pressed oils. These oils are not heated during manufacturing. Only these native cold-pressed oils contain all valuable plant substances.
If unsaturated fatty acids are heated or chemically hardened trans-fatty acids are generated. During the manufacture of most margarines liquid fats are made spreadable by fat hardening. Particularly baking margarines and pastry, snacks and fluffy pastry prepared with baking margarines as well as fries, chips and chocolate bars contain a high amount of trans-fatty acids. Thus particularly people who consume large quantities of industrially manufactured foods take in large amounts of trans-fatty acids.
Trans-fatty acid increase the share of “bad” LDL-cholesterol in the blood and therefore count as a risk for the development of cardiovascular diseases. A high consumption of trans-fatty acids is also discussed to be associated with increased levels of diabetes, allergy and cancer risk.
The amount of trans-fatty acids contained in a foodstuff does not have to be given on the list of ingredients. But if you find the notation “hydrogenated vegetable oils” in the list of ingredients you can assume that a lot of trans-fatty acids are contained.
Chips, peanut doodles etc. contain lots of unwanted saturated fatty acids and trans-fatty acids. Additionally flavour enhancers and large quantities of salt and calories are contained. If you want to enjoy a small snack you should better help yourself to tasty and healthy nuts or dried fruit instead of eating chips.
Which oil for which meal?
Not every oil is suitable for every method of preparation. Some oils can be heated, others only qualify for cold preparation.
For salads we recommend all native cold-pressed oils like safflower, pumpkin seed, linseed, corn germ, sunflower, olive and canola oil. Prepare your dressing with oil and a small amount of vinegar or some lemon juice. Dressings are delicious with cold-pressed vegetable oil, fresh herbs and spices.
Tip: Particularly linseed oil contains many unsaturated fatty acids and thus oxidises easily. Therefore it should be kept in dark bottles and protected from direct contact with light and oxygen.
Oils soused with for example chilli peppers are especially tasty for dressings. Mixed with some seasoned salt they provide a delicious dressing. You can confidently abandon vinegar when using seasoned oils.
For steaming and stewing vegetables you can very well use olive, pumpkin seed or canola oil. For the additional refinement of vegetables small quantities of cream or butter are recommended. If the meal has cooled down to eating temperature native cold-pressed oils can be added. This advice should also be observed when preparing baby food. If you resort to readily prepared jars you can add a small quantity of valuable vegetable oil.
For frying or other preparation methods where the oil is exposed to high temperatures you should use peanut, red palm oil or coconut oil or fat. Never use cold-pressed vegetable oils for frying. The more unsaturated fatty acids the oil contains the more susceptible to heat it is and the less suitable for frying. Oils begin to burn when heated up to a certain temperature (smoke point) and change their structure. As a result cancer-causing agents like e. g. trans-fatty acids are formed.
For baking we recommend coconut fat or butter. Both are formed from saturated fatty acids that can be heated without any problems.
As spreadable fats butter or vegetarian spreads are sufficient. The artificial product margarine is not sufficient for a full-value and natural diet even though it is thus commended in proficient advertisements.
You should diversify your oils like you do with vegetables and fruits. No two oils are identical in their composition. Each oil contains different constituents that our organism needs in their whole diversity to function optimally.