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The Alkaline Diet Guide
See your health in a whole new light!
When the pH level in one’s body is unbalanced, almost any area of the body can be affected;
nervous system (depression), cardiovascular system (heart disease), muscles (fatigue), skin (aging),
etc. Even obesity is a sign of over-acidity/acidosis, a normal body response which protects vital
organs from damaging acids and their effects. Conversely, in an alkaline environment, the body
reaches an ideal weight and corrects negative health challenges naturally.
Green plants and vegetables not only increase energy, but also help to destroy harmful organisms
that decrease one’s energy and vitality. The electric charge and frequency of plant particles are
designed to match that of the body’s cells. In this manner, a new level of health may be achieved;
health problems, negative symptoms, illness, fatigue, and excess weight diminished.
Alkaline food, alkaline water and alkaline supplements should be freely consumed in order to
provide nutrients the body needs to neutralize acids and toxins in the blood, lymph, and tissues,
while strengthening immune function and organ systems. For this reason, the Alkaline Diet Guide
was developed to guide those who wish to regain balance and vigor in the body.
Some people may choose to follow the alkaline diet completely, while others transition themselves
and their family slowly. Taste buds that have been jaded by the toxic effect of sugar, salt and other
artificial flavors may take some time to adjust and appreciate the subtler taste of alkaline food.
The following list shows examples of food transitions one might make:
Better Food Choices
From To
Cow’s milk Almond, soy or rice milk
Beef, chicken, pork, shellfish Fresh salmon or trout
Cold cereal, oatmeal, pancakes Millet, buckwheat, quinoa
Baked potato with butter Basmati rice with olive or flax oil
Coffee, soda, alcohol, fruit juice SuperGreens with Prime pH in water
1 liter/quart of water per day 3-4 liter or more of water per day
Pizza, hamburger, fried chicken Sprouted wheat tortilla with veggies
Iceberg lettuce salad Spinach/red leaf lettuce with avocado
Vinegar/cream-based dressing Olive oil-based dressing with lemon juice
Pasta with Alfredo sauce Buckwheat soba noodles with olive
Bread with jam Brown rice cake with almond butter
Potato chips and ranch dip Wheat tortilla chips with hummus or salsa
Candy, gum, cake, pie, donuts Almonds, pumpkin seeds, raw veggies
Meat and starch meals Vegetables and low-carbohydrate meals
Cooked or micro waved meals Raw, steamed or low-temperature meals
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When making the change to an alkaline diet, one might feel confused or unsure about how to start
and what kinds of foods to buy. A sample shopping list helps one to know what kinds of foods
typically stock the fridge and cupboard of an “Alkalarian”.
Shopping List
Produce (by Alvaro St.) Thai Seasoning (yeast-free)
Avocado Tofu The Zip Wild rice
Beets Udo’s Choice- Cinnamon
Bell peppers Perfected Cumin Salts
Broccoli Oil Blend Garlic Bragg’s Aminos
Cabbage Ginger Sea Salt
Carrots Freezer Section Onion Real Salt Brand
Cauliflower Boca burgers Parsley
Celery (vegan) Thyme Legumes
Chard Manna bread Adzuki
Cucumber (sun seed or Health Food Black
Dark lettuce whole wheat) Section Black-eyed
Eggplant Almond butter Cranberry
Garlic Seafood/Meat Almond milk Garbanzo
Herbs (fresh) Section Amaranth Kidney
Jicama Salmon Basmati rice Lentils
Kale Trout Brown rice cakes Mung
Leeks Free range turkey Buckwheat Pinto
Lemon (to be eaten on Dulse flakes
Lime rare occasions) Flours (spelt, Nuts/Seeds
Onion millet, Almonds
Parsley Water amaranth, etc) Brazil nuts
Red, new potatoes Fresh Water Grape Seed Oil Flax seeds
Seasonal fruit Purified Water Hummus Filberts
(only when in Kamut Macadamia nuts
balance) Spices Millet Pecans (seasonal)
Spinach Spice Hunter Brand Olive oil Pine nuts
Squash All Purpose Blend Quinoa Pumpkin seeds
Tomato California Pizza Rotini Sesame seeds
Zucchini Cowboy BBQ Rub (quinoa,spelt) Sunflower seeds
Curry Seasoning Soba noodles (rice Walnuts (seasonal)
Refrigerated Deliciously Dill or buckwheat) *all nuts/seeds
Section Garam Masala Spelt should be raw and
Borage Oil Herbes de Provence Soymilk unsalted
Fresh salsa (no Italian Spice Sprouts (any)
vinegar) Jamaican Jerk Sun-dried
Flax seed oil Mexican tomatoes
Hummus Pasta Seasoning (in olive oil)
Sprouted Wheat Spicy Garlic Bread Tahini
Tortillas Szechwan Vegetable broth
** Remember to always read all labels! Watch for citric acids, mushrooms, yeast,
vinegar, peanut products, corn products, etc.
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Transitioning to an alkaline diet requires a shift in one’s attitude about food. It is helpful to explore
new tastes and textures while making small changes and improving old habits. The following
guidelines help one to understand why these changes are necessary.
THE GUIDELINES
1. Don’t let breakfast slow you down
An energizing breakfast for many people new to the alkaline diet is millet or brown basmati rice
with fresh avocado, tomato slices, soaked almonds, sunflower sprouts and flax oil. In contrast, most
foods and beverages people choose to begin the day do not increase energy - sweet rolls, toast,
pancakes, waffles, muffins, maple syrup, honey, coffee, orange juice, etc., contain huge amounts
of sugars and simple carbohydrates which over-acidify the blood and tissues. Even high-protein
breakfast foods like eggs, sausage, bacon, omelets, etc., compromise the terrain and ultimately
promote the growth of yeast and fungi.
2. Go for the green!
Fresh vegetables and grasses are very cleansing, high in fiber, an excellent source of alkaline salts,
and are anti-yeast, anti-fungal, and anti-mycotoxic as well. Vegetables should be included with
breakfast, lunch and dinner. Although fruit is also a source of nutrients and fiber, the high sugar
content (fructose) of fruit stimulates yeast and fungal growth. Fruits may be eaten between meals
(as a snack) when in season, but only when one is “in balance” and all symptoms have subsided.
3. Take alkaline supplements!
In case you shouldn’t be able to completely change your diet to green and alkaline food, take
powdered alkaline supplements sprouted for maximum cell absorption, like, for instance,
SuperGreens by InnerLight. With powdered greens the need to constantly eat healthy vegetables
and greens disappears. Taking alkalizing, pH balancing and highly energizing SuperGreens is an easy
way of adding 49 different grasses, vegetables, sprouted grains and leaves to your diet. If taken
daily, they even allow you to not change your eating habits, although it is recommended, of course.
To check if Supergreens is right for you, visit this website: [Link]
[Link]/alkaline _nutritional_supplement.html
4. Less carbohydrates, more vegetables
Good, low carbohydrate vegetables include asparagus, beets, broccoli, Brussels sprouts, cabbage,
carrots, cauliflower, celery, cucumbers, eggplant, green beans, green peppers, spinach, kale,
lettuce, okra, onions, garlic, parsley, radishes, and squash. About 80% of all meals should be fresh,
raw, alkalizing vegetables. Complex carbohydrates are highly acid-forming in the body and should
not exceed 20% of the diet, so eat them in moderation. Starchy grains and legumes may become
moldy when stored and contain fungus, so try to eat them fresh. Amaranth, spelt, quinoa,
buckwheat and millet are the best choices of grains, especially when sprouted.
5. Eat a lot of Sprouts
Some of the best foods to eat are sprouts. Sprouted seeds become more alkaline as they grow.
They are live plant foods that are “biogenic,” which means they transfer their life energy to us.
Sprouts can easily be grown in your kitchen during any season, or purchased at the market. If buying
from the market make sure to check the bottom for brown or soggy stems as they should be eaten
only when fresh.
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8. Don’t forget to hydrate with good Water
Drink 3-4 liters or more of Alkaline Water (e.g. made by KYK Water Ionizers @ [Link]
[Link]/alkaline_water.html each day, or drink fresh Purified Water (e.g. InnerLight’s
SimplyPure™ Water @ [Link] alternatively.
7. Try meatless protein
The average American consumes one and a half to four times the amount of protein required by the
body. These protein-rich diets are comprised primarily of meat, cheese, milk, ice cream, and other
products that contain not only protein, but saturated fat and cholesterol. Our bodies are only 7%
protein and human mother’s milk is only 5% protein. The American Dietetic Association states that a
vegetarian diet can provide the sub-cellular units and the amino acids to make protein in amounts
that are congruent with the body’s needs.
6. No more acid-forming foods!
Acid-forming foods you should avoid are animal products (which include meat and milk products),
refined grains, and yeast containing products. Also: pork, veal, most fish, beef, organ meats,
chicken, turkey, eggs, shrimp, lobster, oysters, hot dogs, corned beef, pastrami, pepperoni, rice,
potatoes, pasta, breads, cheeses, milk, buttermilk, sour cream, yogurt, ice cream, butter,
margarine, mushrooms of all kinds, algae, corn products, peanut products, coffee, tea, wine, beer,
soda pop, cider, soy sauce, vinegar, sugar, artificial sweeteners, candy, gum, pies, cakes, donuts…
9. Cut out the yeast
Baked goods such as bread, muffins, pies, cakes and pastries should be avoided. According to the
American Cancer Society, one out of nine American women will develop breast cancer by age 80.
Research links it with the ingestion of baked goods and bakers or brewers yeast. Research also
correlates diets containing yeast or fermented breads to gall stones, kidney stones and arthritis.
10. Too much dairy products don’t do a body good
Dairy products should not be eaten because of their lactose (milk sugar) content as well as the
presence of yeast and fungus, molds, and their by-products. Also, due to the high sugar and fat
content of dairy products, the fact that dairy cows are fed stored grains and fungal-based
antibiotics, and the fermentation process of cheese and yogurt, all dairy products should be
eventually eliminated from the diet. Alternatives could be almond-, rice or soymilk.
11. Avoid all mushrooms
Mushrooms of all kinds, morels, algae, and truffles are all acid-forming foods. They contain
mycotoxins, which poison human cells and lead to degenerative diseases. Mushrooms in all forms
are extremely poisonous whether eaten whole or in teas. The mushroom is not a vegetable, but
rather the fruiting body of a yeast or fungus.
Transitioning
As one transitions to an alkaline diet, it may seem time-consuming or cumbersome, but there are
many simple ways which one can save time and money.
On the run:
Take storage baggies with chopped veggies, sprouts, nuts and seeds or baked tofu to snack on, or
take your SuperGreens-Capsules with you. Planning ahead this way will help when one is faced with
the drive-thru or a luncheon.
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When ordering out:
Most restaurants will happily substitute extra veggies for meat. Try stir-fry dishes with steamed rice
or spinach salads with veggies instead of ham and cheese. It is easy to carry a small bottle with
olive oil to use for dressing. It’s fun to open yourself up to new restaurants like Indian, Chinese, or
Thai, which usually offer vegetarian dishes.
At Home:
Use spare moments to prepare ahead of time. You can make a big salad at the beginning of the
week to save time. Store it in an airtight container with paper-towels lining the bottom. Keep
chopped veggies and toppings in small containers, ready to add to the salad at the last minute.
There are many food processors and small, hand-held choppers available to make the process of
salad preparation more convenient. For more meal ideas, look into the Alkaline Recipes by
InnerLight.
Don’t Get Frustrated!
Some people who have been on the alkaline diet for a few months complain that they are not losing
weight at the same rate they did initially. It is possible that one’s body is still adjusting to recent
dietary changes. It may take a few more weeks to overcome this so-called “plateau”, and begin
losing weight and toxins again. So please be patient and continue drinking plenty of water with
SuperGreens & Prime pH, and evaluate your diet habits honestly - 80% alkaline and 20% acid are the
guidelines!
(a) Alkaline foods should be raw, uncooked green vegetables.
(b) Acid-forming foods might be red, new potatoes, brown basmati rice, or lightly steamed/warmed
foods.
This 20% allowance should of course NOT include candy, cake, beef, cheese, ice cream, yeast
breads, etc. Following these recommendations is the best way to achieve positive health goals and
reach your optimal weight.
The Alkaline Diet Guide
See your health in a whole new light!
