Category Archives: Health

Diet For Health And Fitness

Healthy eating is all about getting the balance right, with the right food and fluid. If a person’s diet does not meet their needs eventually they will become unwell. Every person needs to have a balanced, healthy diet as it provides the energy and nutrients required to survive and stay healthy. Combining a healthy diet with an active lifestyle has huge benefits. Healthy eating should be long-term measure that emphasize on enjoying more of the foods that protect and nourish the body by choosing a variety of foods. We need to remember that there are no healthy or unhealthy foods – just healthy or unhealthy diets.

On the basis of nutritional composition, food can be classified as:

– Macro nutrients – protein, fats and carbohydrates – provide energy and are essential for growth and maintenance;

– Micro nutrients – vitamins, minerals, trace elements – are needed in very small amounts yet are essential for growth and development and staying disease free;

A Guideline for framing a Healthy Diet can be as follows:

1) Water: 60-70% of our body comprises of water so it holds a major part of our diet. Drinking 10-12 glasses of plain water is recommended to replenish the body’s essential fluid requirements.

2) Carbohydrates: Foods such as rice, pasta, bread, cereals and potatoes should form the basis of each meal as they are a good source of energy and provide a range of nutrients. People should be encouraged to eat the whole grain variety as it will significantly improve the intake of fibers needed for gut motion and other health reasons.

3) Fat: Fats too are essential in our diet but then the right choice of fats has to be made. Excess of fats is bad for our health but then limiting the fat has to be in a correct way so that the intake of good for health fats like essential fatty acids (Omega 3 fat found in oily fish) and fat soluble vitamins is not compromised. Restrict the use of butter, fat on meat and trans-fats or hydrogenated fats found in processed foods like cakes and pastries as these can raise cholesterol and increase risk of heart disease. Choose to cook your food in oils of sunflower, soy, sesame, corn, olive or rapeseed.

4) Proteins: the building blocks of our body can be obtained from food sources like skimmed milk and its products, animal food like egg, lean meat and fish, pulses and legumes.

5) Fruits and vegetables: It is recommended to have 5 servings of fruits and vegetables each day. A single portion (80 g) may include:

– One apple, banana, orange or other similar-sized fruit;

– Two plums or similar-sized fruit;

– Three heaped tablespoons of colored vegetables;

– Three heaped tablespoons of leafy greens;

– A 150 ml glass of fruit juice.

6) Salt: a diet with optimum levels of salt is an important factor to watch out as a diet with high salt intake may graduate to some chronic health ailments like hypertension. Salt in the diet mainly comes from the salt added during cooking and at the table, but a major portion can also come from salt hidden in foods that we purchase. So do look at the food labels.

7) Alcohol: Some health experts advocate that alcohol in small quantities can actually have a beneficial effect on health. The current guidelines are that women can drink up to 2-3 units of alcohol a day and men up to 3-4 units a day. Ideally these units should be spread throughout the week, with one or two alcohol-free days every week. But the excess of anything is bad and same goes with alcohol as it is high in calories and so can contribute to excess weight gain. Heavy drinking over a long period of time can result in liver damage and increases the risk of high blood pressure, which is linked to coronary heart disease. Alcohol is also a diuretic.

Cutting out on any of the food groups from the diet whether for weight loss or unproven food intolerance can lead to serious health implications (and may result in nutrient deficiency) and should not be undertaken without adequate medical and dietetic supervision.

The above healthy eating advice is aimed at adults who are well – children, older people, those who are ill or have specific dietary needs (such as pregnant women) will have different dietary requirements and the general healthy eating principles may not apply.

Abs Diet for Health and Fitness

The most important question that comes to everyone’s mind is why so many gyms, health centers, health programs etc have popped up all over the place? The main reason is that people want to look and feel good. Particularly looks play an important role though health is not any less. Nobody wants to carry an extra layer of fat around the waistline and a firm flat belly is everyone’s dream.

To succeed in getting a flatter stomach, diet is essential. Not only the success of flatter stomach depends on diet but also a good abs diet lowers cholesterol and decreases blood pressure. The food listed below should be incorporated in your diet plan:

• Almonds and other nuts, this will increase HDL

• Green vegetables like Spinach and broccoli

• Beans and other legumes, including chickpeas, kidney beans and lima beans

• Dairy products like yoghurt, cheese, low-fat milk

• Eggs

• Turkey, chicken, fish and lean meat

• Whole grain breads

• Berries, especially raspberries

The above mentioned food should be part of diet for good health and good looks. The most important thing is that you should never feel hungry and provide your body with daily nutritional requirements. The above mentioned food will provide the required amount of protein, carbohydrates and fat. Taken in moderate but adequate quantities they will never let you feel hungry. Good diet coupled with abs exercise will give you the flat stomach.

There are many popular weight loss programs that discourage taking carbohydrate. But you should realize that if you venture into any exercise including 6 pack abs, carbohydrates should be included in your diet. It provides energy essential for your body and mind. Carbohydrate gets converted into glucose and it gets consumed during physical activity. Excess glucose gets converted into glycogen which gets stored in lever. The glycogen stored in lever gets consumed whenever it is needed. Only excess glycogen gets converted into fat. So don’t be scared of carbohydrate. Avoid carbohydrate if your doctors recommends.

David Zinczenko of Men’s Health Magazine has developed an abs diet which has helped men across America get more than ripped abs. The followers of his program have improved their overall health manifold.

Now something must be mentioned about dietary fat. Mike Geary, famous nutritionist, in his book, “Training & Nutrition Insider Secrets for a Lean-Body” wrote, “Don’t be Afraid of Dietary Fat! Even Some Saturated Fats are Healthy for You.”

Diet For Health and a Great Fulfilling Life

If it were not for this great alkaline diet my health would still be in shambles like a house without a caretaker. I found out that the inside of our bodies also need housekeeping to maintain the balance and health of our system. Alkaline diet promotes health that will last more than other methods or yo-yo diets that will just leave you frustrated and bouncing off of walls.

When I turned 25 years old I felt as if I was still 18. I did not know that 25 is the start of decline for the human body. I became lazy. I stopped exercising and watching what I eat. I thought that I would feel 18 no matter what I do. I felt that I was built to feel young and look young way after 30 years of age. I was wrong.

Because of my precocious lifestyle, I began feeling the symptoms of premature aging when I turned 30. I thought that all I needed to do was to give up smoking and drinking. It did help improve my health a little bit, but I was still feeling symptoms from illnesses that I never dreamed I will have.

I felt aches and pains in my joints and muscles. It was such a pain that I consulted a doctor for fear that I may have arthritis or rheumatism at an early age. The doctor told me that I did not have any arthritis or rheumatism. The good doctor told me that I was merely experiencing the symptoms of stress and tension. He told me that I should change my lifestyle by incorporating a daily exercise routine in my life, as well as eating a balanced diet.

I told him that I already tried a lot of diets, so I asked him what diet system can I implement to help me in my health. The doctor told me to try a good alkaline diet for my health issues. He referred me to a search engine on the web to help me find a good alkaline diet system. My health issues were already beginning to hurt me, my performance, and my family life. I really felt unfulfilled. That is why I tried out an alkaline diet to help improve my health.

Alkaline Diet for Health

There are a lot of crazy diets on the market that promise to help you lose weight. Unfortunately, if you look at the nutritional value of some of these diets, they are often severely lacking. If you need to lose weight, you should do it while eating a diet that is good for your body, so that you will become healthier instead of just thinner. An alkaline diet is a healthy approach to weight loss that will keep you energized, healthy, and motivated to drop the pounds.

Understanding the Alkaline Diet

An alkaline diet is different from other diets, because it focuses primarily on the effect that foods have on the acidity or the alkalinity of the body. When foods are digested and metabolized by the body, they produce what is commonly referred to as an “alkaline ash” or “acid ash.” The original pH of the food doesn’t factor into this final effect within the body. In fact, some of the most acidic foods such as citrus fruits actually produce an alkaline effect when eaten. When more alkaline foods are eaten as opposed to acid foods, the pH of the body can be adjusted to an optimum level of approximately 7.3. While this is not extremely alkaline, it is enough to reap many healthful benefits.

Using an Alkaline Diet for Weight Loss

Many people attempt fad diets or those which promise quick results in an attempt to lose weight. These diets might produce results in the short term, but over time this can be a very unhealthy way to lose weight. Additionally, many people gain the weight back as soon as they go off their strict diet. When an acid diet is used for weight loss and control, it is more of a lifestyle change. The results may not happen overnight, but it’s more likely that the weight will not be gained back. An alkaline diet is rich in foods which are naturally low in calories, such as most vegetables and fruits. Many of the foods that are high in fat and calories are also acidifying, so when these foods are removed from the diet, a natural and healthy weight loss will occur. These foods include red meat, fatty foods, high fat dairy products such as whole milk and cheese, sugar, soda, and alcohol. Once you stop eating these foods, your body will be much healthier, less acid, and you’ll also lose weight in the process. Because the diet is healthy, you can stick with it long term. In fact, many people who start an alkaline diet solely for the purpose of losing weight find many other benefits. An increased energy level, resistance to illness, and an overall improvement in health and well-being are among the many benefits you can experience on an alkaline diet.

Dieting for Health

Dieting for Health and Happiness is about living as healthy of a lifestyle are you can. You control the foods you eat instead of the Foods controlling you.

Perhaps the greatest reason to diet is for your personal health and happiness… Most of us with a weight problem understand the health risks that can result from carrying around excess weight. Sometimes those risks help us reach a turning point. When your chest starts to send you signals or you joints start to ache whenever you do a little exercise, you know it’s time for a change in your eating habits. Those eating habits might be from an addiction to certain foods, or maybe it’s a hidden emotional need. For some of us it is years of learned behavior and conditioning. As a chef, I had access to some of the best foods available in the market, but most of the time I would eat on the run, grabbing what tasted good, but was not necessarily the healthiest choice.

Dieting can become a dangerous lifestyle if your flip-flopping from one diet to the next always trying the latest and greatest “fix” to hit the market. You loose a few pounds; cheat just a little and gain back more that you lost. You switch diets to the newest one and try again. This is called Yo-Yo dieting and is very unhealthy.

The truth is, No diet is going to magically make the pounds disappear and stay gone unless you change your eating habits to reflect the healthier foods needed to control your weight. This does not mean that you must give up all those things your enjoy most to keep the lost weight off. To give these up completely could have a more detrimental effect than a positive affect in a very short time.

What most overweight people need more than any “diet” is to incorporate positive lifestyle changes into their daily life.

These adjustments can be small; every journey starts with one step. A little more physical activity, such as parking you car at the other end of the parking lot when you go to the grocery store, or walking around the block after dinner, could be all it takes to get you on the path to success. Could your significant other lose a couple of pounds, then the two of you could take up dancing, and have a “workout” while having a lot of fun. The idea is to add a little more physical activity while subtracting a little unhealthy eating, without stress.

If you have a small area where you can grow your own vegetables, a small garden can work two ways. First, you get a mini-workout when you prep the soil and plant the veggies. Second, when you harvest the fruits and vegetables, you can treat yourself to a first class taste experience. A home grown tomato, or fresh corn, picked today, has a flavor you can never find in your local grocery.

The main thing to keep in mind is that proper weight is a life long journey. We don’t wake up one morning to find that we have gained too much weight over night, and we can’t expect the pounds to disappear overnight. We need to remember, we are on this journey for ourselves. As we lose the excess weight, we will feel better about ourselves. We will find more energy, and it could very well make our senior years some of the best years of our lives. It would be a shame to reach retirement only to be too ill to enjoy it because we did not take care of ourselves when we had the option to do it.

Instead of looking for the next best diet, think about lifestyle changes. There are some good diet programs available, but they all require life style adjustments along with food intake adjustments. For them to work in the long run, you must make a change in the way you look at food and yourself.

No, you don’t need to give up Ice Cream forever, you can treat yourself to a dessert once in a while, but you will find that a cup of ice Cream is a lot healthier that a quart of Ice Cream and you won’t have that guilty feeling when you finish it. If you really want to feel good and eat the ice cream, park a half mile from the Ice Cream Shop, walk to the store, enjoy the ice cream and walk back to your car. Now, that’s a plan.

If you wish to start a diet, with guidelines and goals, there are some very good plans available, such as Weight Watchers, and Jenny Craig, Nutri systems and others. Review what they offer, pick one that you like and get started. That could very well be the first step to a whole new you.

For Health & Happiness

The Zen Macrobiotic diet originated over a century ago and today enjoys a worldwide following due its principles of harmonious living with nature through a balanced whole foods diet, and an active lifestyle and respect for the environment.

Lets look at why the Zen Macrobiotic diet has such a reputation for being one of the healthiest diets in the world.

Origins of the Zen Macrobiotic diet

Dr. Ishizuka ( the originator of the Zen Macrobiotic diet ) suffered both kidney and skin disease, so to restore his health conducted extensive research which was compiled into two books-Chemical Theory of Longevity, published in 1896, and Diet For Health, published in 1898.

His great successor Yukikazu Sakurazawa integrated the theory with elements of eastern and western philosophy and gave the diet the name we know it by today.

Zen Macrobiotic Diet theory

The Macrobiotic philosophy is based on the oriental principles that everything in creation is made up of two antagonistic but complementary forces–yin (passive, silent, cold and dark) and yang (active, hot and heavy).

Consequently, they categorized all foodstuffs as ‘yin’ and ‘yang’, or combinations of them both. They believe that the ideal diet is one that can help balance these two forces in the body.

According to Mr. Ohsawa’s yin and yang guidelines for the Zen Macrobiotic diet:

o Cereals must always be every meal’s basis. The most ideal is whole, brown rice.

o Vegetables can supplement cereals, but in lesser quantities and less frequently. Eggplant and tomatoes must be avoided, as they are extremely yin.

o Fresh fish can be used occasionally. Animal and dairy products and fruits are to be used in minute amounts.

o All fluids should be taken as infrequently as possible, since they are very yin, especially tea, coffee, colas and sweetened juices. Tea made from fresh herbs, and spring water are thought to be the most balanced and acceptable beverages. Mr. Ohsawa gave a special recipe for such a tea.

Ohsawa himself defined macrobiotics as a dietetic medicine-philosophy, while his successors simply call it “a sensible way of eating”. Actually, then, there is no macrobiotic diet per se, just general principles.

General principles of the Zen Macrobiotic diet

Diets based on cereal grains with minority proportions of vegetables, legumes, and seaweeds are considered ideal.

The Zen Macrobiotic diet is predominantly, but not absolutely, vegetarian.

The Zen Macrobiotic diet makes general dietary recommendations, particularly that 40 to 60 percent of caloric intake should come from whole grains, including rice, millet, barley, wheat, oats, rye, corn and buckwheat.

Additionally to the type of food eaten, the Zen Macrobiotic Diet advises:

o Do not eat processed, sugared, dyed, canned, bottled, or other adulterated food.

o Eat no foods produced have been treated with pesticides, chemical fertilizers or preservatives.

o Eat no foods imported from a long distance.

o Eat no vegetables or fruits out of season.

o Refrain from eating extreme yin vegetables, such as potatoes, tomatoes and eggplant.

o Use no spices, chemical seasonings or processed table salt.

o Drink no coffee or black tea.

o Refrain from flesh and dairy foods except for occasional fish and game birds.

o No refined flour products, yeasted foods or foods containing baking soda.

o Chew one’s food thoroughly (at least 30 times – preferably more).

o Cook all food with a gas fire. Electricity is said to create chaotic energy patterns, and microwaves.

The Zen Macrobiotic Diet’s 5 guiding principles for healthy living are:

1. Foods are the foundation of health and happiness.

2. Sodium and potassium (as in salt) are the primary antagonistic and complementary elements in food. They most strongly determine its character-or “yin / yang” quality of each food.

3. Grain is proper and nature staple food of man.

4. Food should be unrefined, whole, and natural.

5. Food should be grown locally and eaten in season.

The Zen Macrobiotic diet has millions of devotes throughout the world due to its healthiness and the feeling of well being that followers of the diet enjoy.

Choosing the Best Diet for Health

The choice between a low fat and low carb diet has been a battle of epic proportions among health conscious individuals for decades. The medical profession has been advocating low fat for cardiovascular health in the belief that fat is bad and excessive carbs promote health. Low carb has been popular since the late Dr. Robert Atkins made a diet of bacon, cheese and meat popular in the 1970’s. Which dietary lifestyle reduces your risk for disease and assists with weight management goals?

Low Carb vs. Low Fat Diet for Weight Loss?

When weight reduction is your only goal, do you choose a low fat or low carbohydrate diet? A study published in the Annals of Internal Medicine concludes that it really makes no difference. The study followed 300 obese participants split between the two dietary patterns and found that both groups lost about 7% of their body weight or roughly 15 pounds over the course of two years. The primary source of calories didn’t count with regard to the final weight loss result. The important element is to determine which diet is better for your health.

Low Fat Diet Promotes Heart Disease

The low fat diet which is regularly touted by medical professionals and pharmaceutical manufacturers is dangerous to your health and is the driving force behind the rampant rise in heart disease. By substituting high carbohydrate foods which are low fat or no fat, dieters set the stage for wild swings in blood sugar and metabolic dysfunction. This ultimately leads to diabetes and heart disease as insulin becomes resistant to continually high blood sugar and the inner lining of the arteries are damaged by high blood pressure, oxidized LDL cholesterol and hormonal imbalance.

Choosing the Right Low Carb Diet for Health: Atkins?

There are primarily two different types of low carbohydrate diet. The first is the Atkins menu plan which initially limits fruits, vegetables and most carbohydrates in favor of a diet full of meat, cheese and processed foods which have been manufactured to reduce sugar and available carbs.

By limiting carbs this diet promotes rapid weight loss initially, but many people report difficulty remaining on the diet and find that weight loss stalls after losing 20 to 25 pounds. Additionally, many people include processed meats with the Atkins program which are known to increase cancer risk due the high level of preservative nitrites.

Best Diet for Weight Loss and Health: Naturally Fresh Vegetables and Greens

The second type of low carb diet centers on fresh vegetables and leafy greens, nuts, seeds, lean meats and monounsaturated fats. Research confirms that eating a low carb diet that eliminates all sugar and processed carbs is not only best for weight loss, but also promotes overall health. A low carb lifestyle prevents excess sugar from remaining in the blood after each meal and reduces levels of dangerous triglycerides that convert to fat reserves.

The low fat vs. low carb debate will likely continue as people try to make the right choice for their health and weight loss goals. Both have been shown effective in promoting weight reduction, but evidence abounds that the low fat approach is dangerous to health and should be avoided. Low carb alternatives are the best strategy but the Atkins approach may not promote health, depending on how it is followed. A diet filled with fresh vegetables in their natural form is best for optimal health and weight loss success.

Dieting For Health And Fitness

For many of us, dieting for health and fitness is one of the biggest, but most overlooked challenges we will face in our lifetime. That may sound like a pretty tall statement, think about it though. What shortens our lifespan? What consistently has made us sick, unhealthy and ended our lives early? Heart disease, cancer, diabetes and almost all forms of modern disease trace back to our dietary choices.

I realize that pill is a little hard to swallow, but it is true, none the less. I was visiting with a friend a while back and the conversation went something like this; Fred: ” That was an excellent dinner, want some dessert”? Michelle: “Maybe, it’s not good for you though”. Fred: “I know, it’ll shorten our lifespan, especially that chocolate mousse.” Michelle: “Ya, it comes off the end though, what are you having?”

The fact is, we all want to enjoy are lives, and food is a big part of it. So, what’s the trick, how do we eat to enjoy food and eat for health and fitness.

Perception and attitude are the key factors that lead us into, or away from, dieting for health and fitness. With the advent of professional advertising agencies that are very skilled at marketing “stuff ” that may or may not be in our best interest to buy. We have to be very careful to make up our own minds about what tastes good and is enjoyable.

A couple of obvious examples are fast food and fad diets of all sorts. According to the commercials for fast food, they’re selling the nectar of the gods to us. If you’re not used to fast food and their ads, it has a completely different effect on you. I quit eating fast food years ago and I don’t watch any mainstream television. I use the internet to get the “news” and I rent or buy movies if I want to watch one.

The last time I visited my sister and her family we went to a fast food place for lunch. It was kinda disgusting, the place smelled terrible and the food wasn’t edible. That might seem a little extreme to you. It’s true though. If you’re not conditioned to that poison, it’s very hard to stomach. Look at booze or tobacco products. Until you have conditioned your body to tolerate them, they will make you gag, cough and be sick. Remember the first time you tried one of those products?

Here’s my point, you can buy or make food that tastes good and is good for you, or you can make or buy food that isn’t. The choice is yours, don’t let someone convince you a poor choice is really alright because of very clever advertising gimmicks.

The fact is, there are just as many excellent tasting, very enjoyable food choices out there as there are poor choices. For reasons I don’t understand, it seems the poor choices get more advertising dollars spent on them.

You can change your perception about food to one that matches a diet for health and fitness. Challenge yourself to change your attitude to one that will make you successful in achieving your health and fitness goals.

Visualization and meditation have helped me tremendously. Take a little time daily to see yourself with the body and eating habits you desire. Post a picture that you will see often of someone with the habits and physique you are going to have. With a little determination and sustained effort you will achieve your goals quite quickly.

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Dieting for Health

Health and well-being are probably the most important reasons for dieting, although this can often be forgotten. If we are overweight, who better to know the health risks and problems associated with this than ourselves? Yet, we often overlook this fact when dieting for health reasons.

The risks we take are not always obvious and much like smoking, the harm done to our body is not always visible. Sometimes, it is only when we reach a point when our health is deteriorating to such an extent that it is either too late or too painful emotionally and physically to solve the problem.

Our eating habits and lifestyle are all too often the reason we are at this junction. This could be the result of addiction to certain foods, an emotional need or perhaps brought about by years of conditioning from peers or family members. Until these habits can be broken or adjusted, little change will be possible.

For many, dieting has become a fad. For others, it has become an integral part of their lifestyle in which they move from one diet to another with little or no success. On occasion, desperation has led to more serious issues. When it comes to your health, a diet on its own simply won’t get rid of the excess pounds quickly. Also, without proper exercise it is unlikely that dieting alone will leave you feeling well and fit for anything. Without proper advice, a diet could have the complete opposite effect and leave you feeling out of sorts at best.

If you have tried dieting in the past and have been unsuccessful, you should have learned something from this. If you are honest with yourself, you should at least have a fair idea of what went wrong. Whatever it was, remember it and use the knowledge to your advantage. Also, tell yourself that it is more important to be successful now. Be positive because ‘now’ is what is important.

Look at your lifestyle as a whole. Don’t presume that dieting is the only answer to your problem. The word ‘problem’ is used here tentatively and will have a different meaning for different readers. Just be cautious and take a step back before committing yourself to a diet plan.

Carrying out some simple actions in your everyday life can often produce amazing results. Walking to the shops if suitably close enough, using stairs or parking your car further from your destination are only a few examples. Other possibilities may include dance or aerobics classes or you may have something else in mind like a hobby you want to pursue. This will help to boost your confidence and give you a positive mental attitude when making decisions in your life.

As well as a confidence boost, these activities will all do one other thing. They will help to burn calories. Even a little exercise done daily can produce remarkable results. Combined together with a good diet plan, this could be answer you are looking for. If it is, congratulations but remember there is one important addition to this you must follow.

Alkaline Diet For Health

I urge you to get into alkaline diet for health and an energy filled life. I used to have a very acidic diet that made my lifestyle so inconvenient. I used to feel sick and tired, literally. I had chronic fatigue and I felt a lot of aches and pains in my joints and muscles. It was like living in constant fear of mental torture and a promise of pain everyday.

My chronic fatigue progressed to other sickness and skin diseases like acne and chronic anxiety. It was almost as if I can’t perform my job because of the constant anxiety of stress that has been nagging me in the back of my mind. It was really painful and emotionally distressing for me to wake up in the morning and go to work. Somehow, the anxiety has really made me unable to do a good job in my work.

I started feeling bad and down on myself. I felt my energy dip and I developed palpitations and panics attacks. I also felt a lot of mild headaches whenever and whatever I do. The headaches did not have triggers. I just feel it constantly throughout the day that I don’t know what to do. Not even headache tablets helped me. I realized that there was something else wrong with me.

I tried to seek medical help and my doctor gave me a bunch of anti-stress medications and headache medications that provided little to no help at all. I researched in the Internet and I found out about alkaline diet and health. I found out that an acidic diet can lead to a bunch of chronic sickness that will more than inconvenience your life.

Since I wanted to get better, I tried and develop my own system for alkaline diet and recover my health. I ate alkaline foods and cut back on acidic foods. In about a week I felt relief from the aches and pains in my muscles and joint, and I felt my headaches lessen. With this encouraging results, I continued with the alkaline diet for my health. I tried to exercise and to engage in physical activities like sports. I was feeling better and better everyday.