Maintenance
Program
Congratulations!
Now you're ready to move on to the full program, assuming you've made
good progress to this point. Now you can add one serving per meal,
properly combined and not to exceed 20 percent of your diet, of the
following foods: starchy vegetables (peas, potatoes, winter squash,
sweet potato), legumes, and organic, unstored whole grains (millet,
spelt, buckwheat, kamut, quinoa, brown rice, and wheat). And that's
it. You're alkaline.
As you
add foods after a Cleanse, carefully observe your body's reactions.
If any symptoms return, a longer period of totally alkaline meals
may be in order, until more healing takes place.
As one
transitions to an alkaline diet, it may seem time-consuming or cumbersome.
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. Planning ahead this way will help
when one is faced with the drive-thru or a luncheon. 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. One can make a big salad at the beginning of the week to save
time. Store it in an air-tight 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. More meal ideas follow.
Some
people who have been on the Alkalarian 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 or months to overcome
this so-called “plateau”, and begin losing weight and
toxins again. When one experiences such challenges, evaluate diet
habits honestly - 80% alkaline and 20% acid are the guidelines. Alkaline
foods should be raw, uncooked green vegetables. Acid forming foods
might be red, new potatoes, brown basmati rice, or lightly steamed/
warmed foods. This 20% allowance should not include candy, cake, beef,
cheese, ice cream, yeast breads, etc. Following these recommendations
is the best way that one will achieve positive health goals and reach
one’s optimal weight.
Menu
Suggestions
Menu
suggestions are interchangeable for any meal. Shelley Young’s
recipe book, Back to the House of Health , is a great source for new experiments
in the kitchen. It is full of energizing, delicious recipes for Alkalarians
to enjoy.
BREAKFAST:
Hot Millet Salad is a satisfying, tasteful combination
of hot and cold. For each serving, bring one cup of water and ¼
cup of millet to a boil, then cover and simmer for 25 minutes. Remove
from pot and place in a soup bowl. Cut ½ a tomato and ½
an avocado over the top of the millet. Add Bragg’s Aminos, Flax
Seed Oil, sliced almonds, and spices as desired.
Vegetable
Soup can be made with green beans, celery, zucchini, yellow
squash, carrot, bell peppers, leeks, onions, garlic, cabbage, etc.
Simply heat vegetable broth or water, add chopped vegetables, flavor
with spices (oregano, basil, parsley), and simmer until vegetables
are slightly cooked/soft. Add Bragg’s Aminos or Real Salt for
flavor. Garnish with flax seeds, almonds or sunflower seeds.
Buckwheat
Cereal with almond milk is quick and filling on a cold morning.
Buckwheat groats, cracked buckwheat, and cream of buckwheat are available
at most health food stores.
Steamed
Broccoli is a very energizing choice for breakfast. Lightly
steam broccoli for 5 minutes. Add chopped onion, slivered almonds,
or sunflower seeds on top. Top with lemon juice and olive oil, or
Bragg’s Aminos if desired.
Salads
are a wonderful choice for any meal. Spinach or dark, leafy lettuce
is best for salads. Be sure to add lots of delicious, alkaline vegetables
like: avocado, tomato, sprouts, cabbage, jicama, green or purple onions,
cucumber, celery, bell peppers, etc. For taste and variety, try salsa,
hummus, or the following dressing.
Basic Salad Dressing can be made ahead of time in
a cruet, and stored in the cupboard. Mix 1/3 cup fresh lemon juice,
1 cup virgin olive oil, ½ tsp. oregano, ½ tsp. cumin,
½ tsp. garlic powder, ½ tsp. cayenne or The Zip (by
Spice Hunter), and 1 Tbs. Bragg’s Aminos. This is great on wraps,
salads, steamed vegetables, or as a dip for plain tortillas.
Veggie Wraps make a quick meal that is filling. Try
a nice wrap made of sprouted wheat. Begin with pesto or hummus spread,
add sliced avocado, tomato, cucumber, spinach, sprouts, black beans,
or any vegetable of choice. Top with Bragg’s Aminos, garlic
powder, The Zip, salsa, or other spices as desired.
Madrid Gezpacho Soup can be made in the blender.
Mix 3 large tomatoes, 2 cucumbers, 1 red pepper, and 1 small jalapeno
pepper. Add 1 quart of water, 3 Tbs. Olive Oil, juice of 2 lemons,
1 tsp. ground Cumin, and 2 tsp. Real Salt. Add garlic to taste. Blend
in portions until smooth. Chill in refrigerator until ready to serve.
Garnish with celery, green onion, and avocado.
Stir-fry
can be completed in 20 minutes, start to finish. Boil one package
of Buckwheat Soba Noodles according to directions. While cooking,
stir-fry 1 chopped red pepper, 1 chopped onion, 1 cup broccoli or
asparagus, and other vegetables desired. Add a little Bragg’s
and vegetable broth for seasoning. Stir fry 5 minutes, then add drained
noodles. Add some olive oil, sesame seeds, garlic powder, and Stir
Fry Ginger by Spice Hunter. Stir together and eat!
Salmon, Trout, Sole, or Halibut may be eaten sparingly.
Garnish grilled fish with sliced lemon and serve with a generous portion
of fresh vegetables or salad. Basmati or wild rice might be served
on the side, topped with sliced almonds.
Beans and Rice make a classic combo. Soak and cook
dried pinto, kidney, garbanzo, lentils, or black beans, and drain.
In a pan, season beans with ground cumin, chili powder, Real Salt,
and garlic. Pour in vegetable broth until beans are covered. Season
with fresh parsley, chopped onion, pepper, and grated carrot. Simmer
until onions are cooked. Remove, then place each serving in a bowl
with a scoop of basmati rice. Top with fresh, chopped tomatoes and
serve with salad.
Raw,
soaked nuts can be prepared overnight. Simply place desired
amount of nuts in a container, covered with distilled water. Keep
in refrigerator overnight. Drain the next morning and enjoy throughout
the day. Rinse twice a day with fresh water.
Sprouted Tortilla Chips are made from whole tortillas.
Cut up one package of wheat tortillas into pie-shaped pieces. Place
on two lightly-oiled baking sheets and toast at 350 degrees for 10-15
minutes. They can be dipped in salsa, hummus, or almond butter for
a snack.
Broccoli/Tomato Salad is a lettuce-free salad quickly
prepared. Just chop 1-2 cups of broccoli in a bowl. Add 1 tomato and
1 avocado, sliced. Top with slivered almonds, Bragg’s Aminos,
Real Salt, and The Zip for an energizing snack or meal.
Rice cakes with almond butter are a crunchy treat.
Spread raw almond butter on an unsalted brown rice or multi-grain
cake for a speedy snack.
Hopefully,
the aforementioned menu ideas will be helpful when one lacks creativity
or time! Do not be discouraged or intimidated by thinking an alkaline
diet demands too much change. Take time to become familiar with new
foods. Wander around the health food store and produce section in
order to become more familiar with new things. Try using our Shopping
List to help you in the supermarket.
**Remember,
the closer one adheres to the recommended foods and guidelines,
the greater the results one will experience. Choose to be successful!!!
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