Nutrition News You Can Use
January 2010 - Staying Alkaline in Acidic Times
Cooking Class Schedule
Whats For Breakfast?
Monday, January 25, 2010
See below for details. Register today! Space is limited.

Also,this month I am offering a 15% discount off of PaleoGreens, Complete Mineral Complex, and Xylitol. Read below how these products can help you alkalize.

So here we are...the holiday whirlwind has come and gone and now we are all motivated to get healthy. Right? Good, that's what I thought! So how are you going to do that? I'm sure you have some ideas up your sleeve and you have already begun the process over the past few days of the New Year. Well, good for you! No matter what path it is you are choosing to take to improve your health this year the information in this month's newsletter is going to reinforce what ever you are already doing and make it work even better. If you do not yet have any ideas in mind, this is a really great place to start.

So here we go with the subject: How to stay alkaline in acidic times!!!!

Some of you may be saying, "Easier said than done!" and some of you may just be saying, "What the heck is Kara talking about?" Well let's allow Robert Young, PhD, the author of The pH Miracle, explain why this is important.

"The pH level of our internal fluids affects every cell in our bodies. The entire metabolic process depends on an alkaline environment. Chronic over acidity corrodes the body tissues and if left unchecked will interrupt all cellular activities and functions, from the beating of your heart to the neural firing of your brain. In other words, over acidity interferes with life itself. It is at the root of all sickness and disease."

Here is a little chemistry to help you understand. Acids and bases are scientifically quantified on a scale of 1-14. 7 is considered neutral, numbers below 7 are acid and the numbers above 7 are base (alkaline). Our blood is slightly basic in nature and is ideally maintained at a pH of 7.365. Different tissues and fluids of the body have various pH requirements but the blood pH is the one we are most concerned with for balancing health.

So that being said, I will tell you that too much acid from our diet and acid production in our body from stress modifies our bodies blood pH balance, giving way to disease and the issues listed below:

Weight gain
Mood disorders
Sugar metabolism problems
Bacteria, yeast, fungus and mold
Mental fog

The unfortunate thing is that excess acid is something we do to ourselves through our choices. However, the good news is that we have choices. The following list will guide you in some simple things you can do to automatically push your body towards the higher end of the pH spectrum (alkaline) and help to improve many of the symptoms caused by hanging out with the culprits from the lower end of the spectrum (acid).

Have a look at the numbers listed next to the foods throughout the rest of the newsletter to identify various foods' pH-levels. Each one is assigned a number, which mirrors its approximate relative potential of alkalinity (+) or acidity (-) existent in one ounce (28.35g) of food. The higher the more positive the number, the better it is for you to eat.

So what are the less "holy" foods on the low end of the spectrum? All the things that are the most readily available of course!

Meat -18.0 to -38.00
Dairy -1.00 to -18.1
Sugar -17.6
Refined grains -10.00
Alcohol -16.4 to -38.7
Caffeine -27.1

So what does that leave us? The whole plant kingdom! Thank God and yoga. That really is more than you think. Have a look below for all the good stuff.

I wish you a phenomenal 2010. If you get stuck on your health journey and you need a little assistance and/or accountability, I'm here for you.

Kara Kroeger CN

Knowledge to Nourish & Sustain

lots o veggie
The top 10 most alkalizing things you can do in 2010 to rock your health!

Whether you use these suggestions as a way to diligently create optimal vitality or as a way to keep your head above the acid water is up to you. Either way you will see the benefit with these easy options.

Lemon +9.9 water
Drinking a glass of water with 1/2 a lemon squeezed into it first thing in the morning and throughout the day is a good place to start.

Drink a green drink like PaleoGreens
PaleoGreens is equivalent to 9 servings of vegetables in 1 tablespoon of powder. It is made up of over 20 fruits and vegetables including wheat grass +33.8 and barley grass +28.7, two of the most alkalizing foods in existence.

Decrease or eliminate soda and other caffeinated beverages like coffee and tea
Sodas contain phosphoric acid, which is highly acidic, hence, the name. Switch    from coffee -25.1 to herbal teas or have a green drink instead. Green drinks can be just as energizing as caffeinated beverages while actually supporting your health.

Eat a minimum of 5-9 daily servings of vegetables
Serving sizes are as follows: 1/2 chopped vegetables or 1 cup of leafy greens. It is easy to get at least half of this amount if not more in one salad. Try to focus on getting vegetables at breakfast, lunch and dinner. I often eat 2 servings of mixed greens with my eggs or smoked salmon in the morning. The higher alkaline foods are beets +11.3, garlic +13.2, avocado +15.6, red radish + 16.7, celery +13.3, sprouts and cucumber +31.5.

Take a mineral complex like the Designs for Health Complete Mineral Complex
Minerals like calcium, magnesium and potassium are used in our body to  neutralize acids and stabilize our pH. If we do not have enough of these minerals in our body we will begin to pull these minerals from our bones, which degrades their strength. This complex also helps relax and calm the body.

Do yoga
Stress has an acidifying affect on the body. Yoga helps to relieve stress and alkalize the body.

Eat one vegan, grain-free meal daily
Example 1: salad of mixed greens and veggies (sunflower seed sprouts,     cucumbers +31.5, red peppers, tomatoes +13.6 and avocado +15.6) with 1/2-cup     garbanzo beans dressed in herbed olive oil and apple cider vinaigrette.

Example 2: tomato +13.6, walnut -8.0 and basil stuffed baked zucchini +5.7 with   eggplant puree filled endive leaves +14.5 and a spinach +13.1 side salad.

Or see my pasta-free veggie lasagna recipe from my August '09 newsletter.

Decrease or eliminate your alcohol intake
If you are going to drink take extra precaution to follow these guidelines the day that you consume alcohol and the day after. This will help the body to recover    from the effects that alcohol has on your metabolism and alkalinity. Wine -16.4 is the least acidifying alcohol, whereas liquor -38.7 is the most.

Switch to using xylitol or stevia as a sweetener
These are natural sweeteners that don't have the same acidifying effect as sugar.    Xylitol can be used in the same measurements as you would use sugar. Stevia on the other hand is found in both liquid and powder form and is much sweeter than sugar. It is used in much smaller quantities depending on the form in which it is used. I offer a high quality xylitol product from Designs for Health.

Drinks lots of clean, pure water
As we all know, it is important to keep your water consumption up. I recommend     at least 4 pints daily but if you can drink up to 4 litters you will be doing great things for your body. Unfortunately, tap water is loaded with acidic chemicals so it important to drink purified water. There are also alkalizing drops you can put in your water. These drops are available at health food stores.

This link will take you to a chart that shows the acid/alkaline potential of many more foods.

This month I am offering a 15% discount off of PaleoGreens, Complete Mineral Complex, and Xylitol. If you are interested in ordering any of these product to improve you health please let me know.

Seasonal Recipe of the Month
Chicken stock in Jars 
Red Bell Pepper-Almond Dip
Ingredients for 1 small bowl
10oz. red bell pepper
2 oz. almonds
2-3 garlic cloves
1 tbsp. extra virgin olive oil
1 pinch of sea salt
1 pinch of cayenne pepper

1. Cook pepper and garlic until tender.

2. Put all ingredients in a blender and mix until the dip becomes smooth and creamy.

3. Season with salt and pepper - Finish!!

4. Enjoy this alkalizing dip ;-)
Cooking Class Schedule
What's for Breakfast
What's for Breakfast?
Monday, January 25, 2010
6:30-9:00 PM
$50 (this price includes a $15 food fee, samples of each dish will be offered)

Breakfast, as you have all heard, is the most important meal of the day. With that being said it is also the meal most often skipped. In this class I am going to give you choices. There will be lots of balanced, quick, and tasty protein rich breakfast choices. Breakfast sets the stage for the rest of the day and if you get this meal right it sets you up to get the other meals right too. Come learn the variety that is out there to help re-fill your stomach, energize you, stabilize your blood sugar and keep you thinking clearly. We will discuss how eating breakfast can help you lose weight and prevent afternoon/evening overeating. We will also cover all the benefits of protein and how it helps strengthen our brain chemistry, muscle growth, and insulin sensitivity.

Example Menu (subject to change):
Turkey sausage
Egg salad
Breakfast salad
Smoked salmon
Seed cereal
Coconut pancakes
Egg poached in a tomato with avocado sauce
Greek yogurt fruit smoothie with mint

Please join us and see what it's all about.This class is limited to 8 spaces so please register early by calling Kara to reserve your spot.

For further info on Kara Kroeger please visit  

Contact Information
phone: 512-567-5206
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