Here are your training & nutritional protocols for next week – please review each day’s notes and video links and let me know if you have any questions or need anything edited to fit your schedule.
Alkaline or Acidic
Also, there is a subject that gets tossed around in the media occasionally, the concept of your body being in an environment of either Alkaline or Acidic. In addition to your overall health, when your body is in a consistent state of Alkaline, your performance will improve (for reasons beyond the scope of this email).
NOTE: IT IS THE BALANCE BETWEEN BEING ALKALINE & ACIDIC. Some media outlets make it sound as if you should avoid ALL acidic items, this is NOT true. There are nutritional benefits to acidic food items just like the (healthy) alkaline items so strive to create BALANCE between your food items to create the optimum balance of alkalinity and acidity. Ironically, this is why eating a truly balanced diet of real, raw food creates such optimum results (and overall health). Let’s take a look at this concept:
Alkaline vs. Acidity
Healthy, cells thrive in an Alkaline environment but become unhealthy with metabolic waste (i.e. cortisol, lactic acid, oxidative stress, etc.) in an Acidic environment. Proper nutrition is the key to maintaining a healthy environment (Alkaline) for your cells to thrive. To create an Alkaline environment, your diet should consist of 50% (or higher) Alkaline forming foods.
If you would like to know how acidic your body is, purchase pH strips at the drugstore. Collect your first morning urine and dip pH paper into it. It will indicate your urine’s pH level with a change of color. The change of color can then be matched to a numerical reading. A card is included in the pH paper that correlates a color to a pH number. It is similar to checking the pH of a swimming pool.
Your pH test reading should be between 7.0 to 7.5. It may take you a while to achieve this pH, but keep at it. Eat alkaline foods and consume phytonutrient powder such as Complete Reds, Oranges & Purples.
Overview of Alkaline & Acidic
Alkaline forming foods include most fruits, green vegetables, lentils, spices, herbs, seasonings, seeds & nuts.
Acid forming foods include meat, fish, poultry, chicken, eggs, most grains, legumes, processed foods, fast foods, and simple sugars.
A simple rule of thumb is to consume one serving of fruit & one serving of vegetables for every serving of acidic foods.
Alkalizing Foods – Eat More of These!
Alkalizing Foods – Vegetables
Alfalfa – Barley Grass – Beets – Broccoli – Cabbage – Carrots – Cauliflower – Celery – Chlorella – Collard Greens – Cucumber – Eggplant – Garlic – Green Beans – Green Peas – Kale – Lettuce – Mushrooms – Mustard Greens – Onions – Peas – Peppers – Pumpkin – Radishes – Rutabaga – Spinach – Sprouts – Sweet Potatoes – Tomatoes – Wheat Grass
Alkalizing Foods – Fruits
Apples – Apricots – Avocado – Bananas – Berries – Blackberries – Blueberries – Cantaloupe – Cherries – Coconut – Cranberries – Dates – Figs – Grapes – Grapefruit – Honeydew Melon – Lemons – Limes – Nectarines – Oranges – Peach – Pear – Pineapple – Raisins – Raspberries – Strawberries – Tangerines – Watermelon
Alkalizing Foods – Grains
Alkalizing Foods – Nuts
Almonds – Chestnuts
Alkalizing Foods – Sweeteners
Alkalizing Foods – Spices & Seasonings
Chili Pepper – Cinnamon – Curry – Ginger – All Herbs – Mustard – Sea Salt
Alkalizing Foods – Misc.
Apple Cider Vinegar – Fresh Squeezed Orange Juice – Soured Dairy Products
Alkalizing Foods – Minerals
Calcium – Magnesium – Potassium – Sodium
Acid Foods – Eat Less of These!
Acidic – Vegetables
Corn – Olives – Winter Squash
Acidic – Fruits
Pickled fruits – Cranberries
Acidic – Grains
Barley – Bran – Bread – Corn – Cornstarch – Soda Crackers – Wheat Flour – White Flour – Macaroni – Rice (all types) – Rey – Spaghetti – Spelt – Wheat Germ – Wheat
Acidic – Beans & Legumes
Black Beans – Chick Peas – Kidney Beans – Lima Beans – Pinto Beans – Soybeans – White Beans
Acidic – Dairy
Butter – Cheeses – Processed Cheese – Ice Cream
Acidic – Nuts & Butters
Brazil Nuts – Hazelnuts – Peanut Butter – Peanuts – Pecans – Pine Nuts – Walnuts
Acidic – Animal Protein
Bacon – Beef – Carp – Clams – Cod – Corned Beef – Lamb – Lobster – Mussels – Organ Meats – Oyster – Pork – Rabbit – Salmon – Sardines – Sausage – Scallops – Shrimp – Tuna – Turkey – Veal – Venison
Acidic – Fats & Oils
Almond Oil – Butter – Canola Oil – Corn Oil – Safflower Oil – Sesame Oil – Sunflower Oil – All fried foods
Acidic – Sweeteners
Corn Syrup – Sugar
Acidic – Misc. Foods
Catsup – Cocoa – Coffee – Mustard – Pepper – Soft Drinks – Vinegar
Acidic – Drugs & Chemicals
Aspirin – Chemicals – Medical Drugs – Psychedelic Drugs – Herbicides – Pesticides – Tobacco
Understanding that what you eat has a direct influence on both your health & performance, another tool for Working Smart, Not Hard!
Yours in sport & health,
– Coach Robb, Coaches and Staff