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Dr. Susan E. Brown

The benefits of protein for bone health

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When many women start following an alkaline diet, their first change is to cut out acid-forming proteins completely. Such a severe restriction of protein is definitely too much of a good thing.

That’s because research suggests that a higher protein intake can reduce aging bone loss and actually decrease fracture risk when combined with a higher intake of key bone nutrients like calcium. Let’s take a closer at look at the benefits of protein for bone health.

How much protein should you be getting?

1. Dietary protein is acid forming, but only if consumed in excess of what the body needs. And even excess protein intake can be compensated for by increasing your intake of alkalizing foods and supplemental alkalizing mineral compounds.

2. The RDA for protein is 0.8 grams of protein/day per kilo of weight (a kilo is 2.2 pounds). For a 140 lb woman this would be 51 grams of protein, the bulk of which is easily obtained from a 4 ounce serving of meat or fish, or a cup serving of beans, grains and vegetarian protein sources. The Recommended Daily Allowance (RDA) is the official standard for an adequate intake, although as you’ll see below, we probably should get more.

3. New research suggests a more bone-optimizing protein intake would be higher, at 1.2 to 1.3 grams per kilo. For example, a woman weighing 140 pounds would get more bone-benefit from 76 grams of protein then from the current RDA of 51 grams protein/day. Here one might consume complete vegetarian protein combinations (grains and beans or beans and seeds) along with perhaps some eggs, dairy or meat. Details on this research by Christian Wright of Purdue University are in the video below.

4. We’ve seen a higher protein intake does help build bone mass at the Center for Better Bones. The one caveat, however, is that for long-term success we need to provide our body with enough alkalizing mineral compounds from diet and alkalizing supplements to buffer any excess metabolic acids produced.

Bone is nearly one-half protein by volume and body-wide protein is constantly needed to repair and build all tissues. While higher protein can benefit bone, it’s always important to monitor your pH balance to make sure you’re buffering any excess metabolic acids produced by the increased protein intake.

How much protein do you need for your bones? Interview with Dr. Wright.

Losing weight and keeping bone
Dr. Susan E. Brown

Tips for keeping bone while losing weight

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Do you know that as you lose unwanted weight you also lose wanted muscle and bone?

4 simple steps  to preserve both bone and muscle while losing unwanted body fat

  • Maintain an alkaline balance. Most weight loss programs are acid-forming and drain both bone and muscle of alkalinizing mineral compounds. To counter this, increase your intake of low- calorie alkalizing vegetables. Eating two cups of vegetables at each meal is a good start, as is drinking lemon water and using ginger or green tea and spicy foods to alkalize, detoxify and speed-up metabolism. Here are more ideas to alkalize.
  • Consume adequate protein. A higher protein diet can help preserve muscle while you lose weight. Your body needs protein and only excess protein is acid-forming. If you find that your first morning urine pH is below 6.5 then add more alkalizing foods and use alkalizing mineral compounds such as found in my Better Bones Builder multi-vitamin/mineral.
  • Use your muscles more. To lose fat and build muscle we must reduce caloric intake while showing the body we need new, stronger muscles. Increasing exercise signals the body to burn calories and ramp-up energy production to build new muscle. Do at least one half hour of aerobic and one half hour of strength training exercises every day.
  • Steady your intake of all bone building nutrients. Cutting calories reduces the intake of essential bone building nutrients. That’s why supplementation with adequate doses of all the 20 plus key bone nutrients is essential. Both precious bone minerals and living bone protein matrix will be lost right along with the unwanted weight unless the body is provided with full spectrum, adequate dose nutrient supplementation.

Remember, the human body is one y interwoven, indivisible unit and any change made in that unit is felt everywhere. With smart changes, you can lose weight along with have a better body and better bones. Good luck!

Dr. Susan E. Brown

How to test body pH balance: A pathway to alkaline stability

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What is your body pH?

The first step in establishing an alkaline diet is to test your current body pH balance. A good approximation of tissue pH is easily obtained by testing the pH of your first-morning urine.

Complete instructions on how to use them come with the strips, but these are the simple steps to follow to test your body pH balance at home.

Steps to test your body pH

1. Obtain pH test paper. This paper measures the acid-alkaline state of any liquid. Readings at the low end of the scale indicate an acidic state, and those on the higher end a more alkaline state. pH test strips are available in our shop.

2. Test in the morning . First thing in the morning, if possible after 6 hours of sleep without getting up to urinate, get a test strip or tear off a three-inch piece of paper from the roll. Either urinate directly on the paper or collect urine in a cup and dip the paper into the urine in the cup. Please note that first-morning urine is the most valuable pH reading according to our research. If you can’t go 6 hours without getting up to urinate, then just test the first urine in the morning when you get up for the day.

3. Read the result color. As the test paper is moistened, it will take on a color. The color relates to the acid or alkaline state of your urine and ranges from yellow to dark blue. Match the color of your test strip with the chart provided on the back of your test kit.

  • A number below 6.5 means that your urine is on the acid side. The lower the number, the more acidic the condition.
  • The ideal urine reading should be between 6.5 to 7.5.

Tips if your reading is not in the ideal zone

Readings below 6.5:

At first, most people will have low pH readings due to the acid-forming tendency of the standard American diet. In this case, increase your intake of vegetables, fruits, root crops, nuts, seeds and spices, striving to get 80% of your nutrition from these alkalizing foods. You can find more details on the acid or alkaline forming nature of the various foods in The Acid-Alkaline Food Guide.

Readings above 7.5:

A highly alkaline reading is likely due to catabolism, the process of breakdown of body tissue which triggers excess nitrogen in the urine. If you are consistently getting readings at 8.0, contact your health professional about how to stimulate the repair state to reverse this catabolic cycle.

Be patient and persistent. Remember, your pH indicates your reserve of alkaline minerals. It can take time to build up these reserves. Do not be discouraged with a slow movement towards the ideal alkaline measurement. It may have taken decades to get where you are; a few months to sustained repair and renewal are well worth the effort and attention.

Monitor your body pH balance over time

You do not have to measure your pH every day, but it is an excellent idea to keep some record of your pH test results over time. At the Center for Better Bones we use a Monthly pH Testing Record. You might want to use this chart yourself. As you incorporate our Alkaline for Life® Eating Program, and as you use supplements like ours which alkalize, you will see your pH reading move into the desired range.

pH Balance and Your Bones…

It’s not easy to tell what condition your bones are in at any given time. The only real outward signals that your bones may be weakening are receding gums, weak or broken teeth, and muscle loss—and even those signs don’t necessarily indicate how much bone you’ve lost, if any.

That’s why a pH test is so important for bone health. Testing your body pH will give you a sense of whether your body is tending toward metabolic acidity, or is in the balanced, slightly alkaline state that’s necessary for healthy bones. This test is relatively simple and can be done in your own home.

pH readings and how they reflect your mineral levels

Q: Can your morning urine pH tell you if you need more minerals in your diet?

A:  The pH measurement of the first morning “equilibrated*” urine has a very special value.

This pH reading is an indirect measure of body mineral levels. This is because the minerals are attached to alkalizing compounds.

If you have enough alkalizing mineral compounds to buffer your acid load you will have the ideal 1st morning urine pH reading of 6.5 to 7.5. If you score is lower than 6.5 you might need additional minerals either from your diet or supplementation.

The first morning urine pH taken upon rising and before eating is an especially good indicator of magnesium, potassium and calcium status, the minerals that most highly contribute to the buffing buffering of metabolic acids.

*It is called in” equilibrated” because during the overnight rest the pH of this urine in the urethra and bladder equilibrated with surrounding tissues, thus giving insights into total body pH balance

 

Want to read more about alkaline balance and your bones?

Dr. Susan E. Brown

Essential nutrients for building better bones

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We’ve all seen those ads in magazines where celebrities (often athletes) with painted-on milk moustaches promote milk’s value for bone health — a terrific marketing tactic, but sadly lacking when explaining how proper nutrition and proper bone health go hand in hand. What those ads don’t say — and what many people just don’t realize — is that healthy bones are an impossible dream without a balanced intake of vitamins, minerals, proteins, fatty acids, and other important nutrients. Obtaining that intake requires a great deal more than just milk! Particularly since, despite America’s wealth as a nation, most of us do not consume food that contains adequate amounts of many essential nutrients.

Hard to believe? In a 1981 USDA survey that studied the three-day food intake of 21,500 people, not a single person surveyed consumed 100% of the recommended daily allowance (RDA) of all 10 essential nutrients studied. Substantial numbers of people consumed less than 70% of the RDA for several nutrients — and that was before fast food restaurants became ubiquitous!

The average American diet is not only nutritionally inadequate, it is also imbalanced. On any given day, 50% of us eat no fruit, and 25% of us eat no vegetables. At the same time, Americans consume approximately 20% of their calories from refined sugars and sweeteners, 30% from refined grains, and often, 40% as fat. Additionally, many people consume 10% of calories from alcohol. What this all boils down to is frightening. Our bodies are depending on a small percentage of our caloric intake to provide us with all the essential nutrients we need to build and maintain strong and healthy bones. Our country’s standard diet of fast food, fatty food, and food that is very acidifying is literally robbing our bones of the nutrients they need to remain strong and healthy.

This constant imbalance of nutrient deficiency and excess can present significant problems for maintaining bone health. The chemistry of the human body operates best in an alkaline state, with a pH of about 7.4. The body’s pH level is so critical, it has many checks and balances to make sure it stays in line. If a diet is too high in acid-forming foods, the body reacts by drawing alkalinizing mineral compounds from bones to buffer this acidity and alkalize the body. While our bones do not suffer from an occasional withdrawal of their alkalizing mineral reserves, excessive and prolonged acidity can drain bone of alkali mineral reserves and lead to bone thinning.

Eating for better bones

When it comes to bone health, there’s a single goal: to maximize the intake of nutrient-dense, bone-building whole foods and minimize the intake of substances that make the body more acid. Sound simple? Maybe, but in today’s fast-paced society, following this “simple” recipe is difficult at best, and it was likely much easier for our ancestors than it is for us. Living off the land and sea provided our ancestors with a variety of nutrient-rich, whole foods that could be harvested directly and dried, steamed, or preserved in other ways for use in winter. Even more recent generations of our ancestors — our grandparents — could not have located, much less purchased and consumed, much of the unwholesome foods that line today’s supermarket shelves. Of the 25,000 products typically available in an American supermarket, only a fraction of them are actually nutritious, whole foods. Many of the offerings are not only highly processed, but also largely synthetic. So for us, the challenge is to dodge all the clever marketing strategies designed to attract us to packages and find the good foods hidden among the junk.

If bone health is your goal, here’s a simple way to start: change what you put on your plate at mealtimes. First, eat meals composed largely of fresh fruits and vegetables, organically grown whenever possible, that have undergone very little processing before they come to your plate. It’s okay if you include some processed foods, but try to make your diet mostly fresh, whole foods. Second, make sure you are choosing foods that promote your body’s acid/alkaline balance — which is easy if you follow the first suggestion, as most of the alkalizing foods you can obtain are fresh fruits and vegetables! Third, when you shop in a grocery store, stick to the outer aisles — the produce section and the areas where fresh meats and fish are sold. The highly processed foods you want to avoid are in the center aisles, so skip those. And finally, take a high-quality multivitamin that provides all of the nutrients you need as “insurance,” especially if you find yourself unable to always eat healthy foods.

You can find many more suggestions for improving your bone health using nutrition and diet in the articles listed below:

Our most popular resources on nutrition & bone health

  • calciumThe calcium myth
    Nutrition for healthy bones requires much more than just calcium. BetterBones.com explains the importance of 20 key nutrients for bone health.
  • rocks20 essential bone-building nutrients — an overview
    For many years, calcium was viewed as the all-important nutrient for bone health. Every day we are learning more about the many other minerals, vitamins, and macronutrients that are crucial for healthy bones. Join us as we pick our top 20 bone-building nutrients, touch on how they work in the body, and review how much you really need to keep your bones strong across a lifetime.
  • coupleTen steps to better digestion
    Key steps on strengthening digestion for stronger bones. Ten steps to better nutrition and bone health from Better Bones.

 

Dr. Susan E. Brown

The importance of pH balance for healthy bones

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Alkaline balance is very important for bone health. We evolved in an alkaline ocean environment, and even today our body’s internal environment remains alkaline, with a pH just above 7.0. Our enzymatic, immunologic, and repair mechanisms all function their best in an alkaline environment. Despite this, our biochemical functioning, the metabolism of food, and many other fundamental life processes, all produce a great deal of acid.

When we exercise or move, for example, we produce lactic acid and carbon dioxide. Lactic acid is by its nature acidic, and the exhalation of carbon dioxide represents an excretion of acids. Further, our immune responses (manifested as allergies and hypersensitivity) and stress responses generate substantial amounts of acidic by-products. Finally, we generate acids when we eat and digest food. For example, sulfuric acid can be produced from the metabolism of sulfur-containing amino acids, and we consume phosphoric acid as a food additive. Long-chain fatty acids also produce acids when metabolized.

There are countless chemical reactions necessary for life that can only occur within a very specific pH range, so the body has many checks and balances to maintain pH within a narrow range. To regain the alkaline state necessary for our health and survival, metabolic acids from all sources must be buffered or neutralized.

Through various mechanisms, alkaline mineral salts of organic anions are drawn upon to buffer acids. Many of these can be obtained by eating a diet rich in fruits and vegetables. Potassium citrate and potassium malate, for example, are commonly found in vegetables and fruits. The organic anions of these compounds, when metabolized, have the ability to accept hydrogen ions and thus reduce the acid load and restore alkaline balance. When dietary consumption patterns provide insufficient buffering capacity, body buffering mineral pools can be depleted and the intracellular environment becomes acidotic.

An underlying metabolic acidity is a common denominator among — and a likely contributing factor to — all degenerative and autoimmune diseases. An acid condition has several adverse effects on cell metabolism, including impaired energy production, fluid accumulation and edema, and a likely increase in free radical production. Interesting enough, kidney specialists working with acid-base balance now recognize that most Americans, as they age, live in chronic, low–grade metabolic acidosis. This condition contributes to a series of health problems, including loss of bone mineral, loss of muscle mass, a reduction in growth hormone, and the development of kidney stones.

The restoration of the health-promoting alkaline state is essential to the regeneration of bone health, immune competence, and overall well-being.

Our most popular resources on alkaline balance

 

  • anyageTesting your pH: a pathway to alkaline balance
    One tool used at the Center for Better Bones is pH testing, which helps us learn when our acid-alkaline balance is out of the range required for bone health.Learn about pH testing and how it can help you monitor your bone health in this article. One tool used at the Center for Better Bones is pH testing, which helps us learn when our acid-alkaline balance is out of the range required for bone health.Learn about pH testing and how it can help you monitor your bone health in this article.
  • brokenfootAcid-forming foods
    A table of foods that help make the body more acidic.
  • calciumAlkaline-forming foods
    A table of foods that help make the body more alkaline.A table of foods that help make the body more alkaline.
Dr. Susan E. Brown

Acid-forming foods

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Alkaline for Life® –  Acidic Foods

Fruits

Low
Acidity		Medium
Acidity		High
Acidity
  • Figs
  • Dates
  • Guava
  • Plums/Prunes
  • Cranberries
  • Pomegranates
  • Olives, ripe

Vegetables

Low
Acidity		Medium
Acidity		High
Acidity
  • Tomatoes
  • Swiss chard
  • Green peas
  • Rhubarb
  • Spinach
  • Lima beans
  • Carrots, commercial
  • Stringbeans with formed beans
  • Corn, fresh

Dairy/Eggs

Low
Acidity		Medium
Acidity		High
Acidity
  • Butter
  • Yogurt
  • Curd cheese
  • Eggs, whites
  • Cream
  • Cottage cheese
  • Cream cheese
  • Eggs, whole
  • Camembert cheese
  • American cheese
  • Ice cream

Oils

Low
Acidity		Medium
Acidity		High
Acidity
  • Sesame oil
  • Safflower oil
  • Canola oil
  • Almond oil
  • Sunflower oil
  • Soybean oil
  • Peanut oil
  • Cottonseed oil

Nuts / Seeds / Legumes / Herbs / Spices

Low
Acidity		Medium
Acidity		High
Acidity
  • Baked beans
  • Green peas
  • Kidney beans
  • Split peas
  • White beans
  • Curry powder
  • Garbanzo beans
  • Chickpeas
  • Peanuts
  • Walnuts
  • Hazelnuts
  • Soybeans
  • White sugar
  • Iodized table salt

Breads / Grains / Desserts

Low
Acidity		Medium
Acidity		High
Acidity
  • Brown rice
  • Buckwheat flour
  • Kasha
  • Whole wheat bread (100%)
  • Rye bread (100%)
  • Corn tortillas
  • Cornmeal
  • Barley
  • White rice
  • White flour
  • Bagels
  • Croissants
  • Saltine crackers

Sweeteners / Vinegars

Low
Acidity		Medium
Acidity		High
Acidity
  • Mayonnaise
  • Maple syrup
  • Stevia
  • Balsamic/Rice vinegar
  • Red wine/White vinegar
  • Sugar, brown or white
  • Corn syrup

Beverages

Low
Acidity		Medium
Acidity		High
Acidity
  • Milk
  • Black tea
  • Tomato juice
  • Wine
  • Dark beer
  • Coffee
  • Rice milk
  • Pale beer
  • Espresso
  • Colas/Soft drinks
  • Soy milk
  • Milkshakes

Meat/Fish

Low
Acidity		Medium
Acidity		High
Acidity
  • Clams
  • Gelatin
  • Salmon
  • Haddock
  • Duck
  • Tuna
  • Chicken
  • Scallops
  • Liver
  • Mackerel
  • Buffalo
  • Catfish
  • Shrimp
  • Mussels
  • Lobster
  • Steak
  • Bacon
  • Sausage
  • Hamburgers
  • Beef

To learn more about Dr. Brown’s Acid Alkaline Food Guide & Alkaline Diet Starter Kit and all about the Alkaline Diet

Dr. Susan E. Brown

What’s the risk of osteoporosis for men?

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While I focus this blog on women and their greater risk for bone loss, it’s important to remember that men suffer from poor bone health and osteoporosis too.

In fact, some risk factors may affect men even more than women. For example, a new study highlights than men who smoke were more likely than women who smoke to have osteoporosis and fractures of their vertebrae.

How does bone loss affect men?

  • Bone density decline: Just as women do, men lose bone density as they get older. The rate increases after the age of 50, due to lower vitamin D, calcium absorption and sex hormone levels.  A low level of testosterone is associated with the development of osteoporosis.
  • Hip fractures: About 30% of hip fractures occur in men. However, mortality in men after a hip fracture is considerably higher than in women.
  • Cost of osteoporosis: Approximately 20% of the total cost of osteoporosis in the United States is attributed to fractures in men.
  • Secondary causes: Two-thirds of men with osteoporotic fractures have one or more secondary causes of metabolic bone disease, including steroid use and low testosterone.

What men can do for bone health

As more attention is paid to osteoporosis and fracture risks of men, we inevitably will see a push to drug therapy.  But the natural approach for bone health is highly effective for men too:

•    Determining if there’s a secondary cause for bone health, including low testosterone
•    Getting enough of the 20 key bone-building nutrients, with my Better Bones supplements
•    Eating an alkalizing diet and
•    Strengthening bones and muscles through exercise
•    Reducing stress and practicing meditation
•    Eliminating any tobacco use and excessive alcohol intake
•    Avoiding pesticides and plastic food contamination as they can be estrogenic and reduce testosterone

Now that you know the risks men face to their bone health, you can help family members, friends and partners take steps to better bones and a better body.  One good place to start is the Bone Health profile that is designed for both men and women.  Take it or share it now!

 

References:

Joshua D. Jaramillo, Carla Wilson, Douglas J. Stinson, David A Lynch, Russell P Bowler, Sharon Lutz, Jessica M Bon, Ben Arnold, Merry-Lynn N McDonald, George R. Washko, Emily S Wan, Dawn L DeMeo, Marilyn G Foreman, Xavier Soler, Sarah E Lindsay, Nancy E. Lane, Harry K. Genant, Edwin K Silverman, John E. Hokanson, Barry J Make, James D Crapo, Elizabeth A Regan. Reduced Bone Density and Vertebral Fractures in Smokers: Men and COPD Patients at Increased Risk. Annals of the American Thoracic Society, 2015; 150226144213008 DOI: 10.1513/AnnalsATS.201412-591OC

NOF: http://nof.org/files/nof/public/content/file/252/upload/85.pdf

 

How can silicon help your bones?
Dr. Susan E. Brown

Silicon: the best of all worlds for bone health

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iStock_000015491936XSmall

That’s because while many key nutrients either reduce bone breakdown or stimulate new bone formation, silicon does both according to new research.  Here’s how:

  1. Soluble silica enhances osteoblast bone-building cells. This enhancement increased protein collagen synthesis and collagen is the protein which provides flexibility and strength to bone, skin, and connective tissue. We’ve known for quite a while that healthier collagen enhances bone strength, beauty, and heart health.
  2. Silicon inhibits bone breakdown. Researchers concluded that Silicon interacts with inter- and intra-cellular signaling pathways and directly inhibits osteoclast formation and bone resorption.

While most silicon exists in a form that is not absorbable by the body, water, plant foods, and some beverages do contain silica in a form that is absorbable. US daily intake ranges from 13 mg/day to 62 with intakes above 30 mg/day being associated with greater bone density.

You can get silicon in your diet with:

  • Whole grains: Silicon is found in the fiber and husks of the grains, and brown rice contains twice as much silicon as white rice and whole grain bread contain much more than white bread.  Oats and bran are especially rich sources of silicon.
  • Vegetables: Especially rich sources are string beans, spinach, lettuce, potatoes with the skin, carrots, beets and other root vegetables.
  • Fruits: Bananas, raisins, oranges, strawberries
  • Drinks: Mineral water, beer, red wine or cooked horsetail grass herbal tea

All this talk of vegetables, fruits and whole grains seem familiar? Sounds like the Alkaline for Life® eating program we so highly recommend in the Better Bones Program.

Happy whole foods eating!

 

Reference:

Mladenović, Ž. et al. 2014. Soluble silica inhibits osteoclast formation and bone resorption in vitro. Acta Biomaterialia 10:406–418.

try a new alkalizing food!
Dr. Susan E. Brown

Challenge 2: Try a new alkalizing food!

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susancircleEvery day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.

To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.

Yours in Health, Susan

Like Our Facebook Page for the Latest News!

Alkalizing is an amazing way to build bone strength and enhance overall health.

This week’s challenge is to cook an alkalizing meal using bean/legumes/pulses as the

protein with two cups of alkalizing vegetables and a root crop.

Short on ideas? Here is a lentil recipe we

really like!

 

Bonus: Cook this meal for a friend!

tips for starting an alkaline diet
Dr. Susan E. Brown

Tips to eat alkaline

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Woman shopping for alkaline dietFall is a great time to make a little extra effort to eat alkaline. We’re settling back into our routines — not to mention the abundance of traditional fall foods that are alkalizing.

Whether you want to get started eating alkaline or are looking to take your alkaline eating plan to the next level, I’ve got some helpful tips for you.

Tips to eat alkaline

  • Try my NEW alkalizing app: When we first developed the book version of my popular Acid Alkaline Food Guide, we made it small enough to take to the grocery store in a purse or pocket.  Since things seem to be getting smaller every day, we’re introducing the Acid Alkaline app for your devices to use while shopping, eating out or any time you’re on the go. Learn more here.
  • Follow my 80%/60% guideline for alkalizing: Achieving a favorable, slightly alkaline balance does not mean acid-forming foods are completely off limits. I suggest you use the following guidelines: If you want to reverse your current acid-forming diet or have an especially challenging health condition, increase your intake of alkaline-forming foods to 80% of your diet. If you are in good health and want to maintain your alkaline diet, aim for 60% of your nutrition from alkalizing foods.

Small changes to routines increase alkalinity

  • Add a sweet potato, yam, or other alkalizing root crop to your meal plan every day. Fall is time to turn on the oven to bake root crops — enhancing their sweetness and warming the house.
  • Consume more cooked greens.  As the weather cools, include more sautéed delicious greens such as kale, collards, and beet greens in your diet.
  • Drink alkalizing hot beverages, such as ginger tea, apple cider vinegar, herbal teas, hot water, or hot veggie broths.
  • Make soups with a greater variety of fresh spices and vegetables. Try lemon basil, holy basil, oregano, lemon grass, ginger, galangal and coriander. Add lentils to your veggie soup for added protein and extra texture.
  • Eat proteins and flesh foods in moderation. You need only 50-60 grams of protein a day, which can be provided by flesh foods, beans, grains, cheese, yogurt, and other dairy.

Remember, alkalizing improves health and protects bone — and small changes yield big results.