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Should You Worry About Your Body's pH?
Have you ever heard someone talk about alkalizing their body? Or avoiding a food because it's too acidic? Did you think to yourself: "Wow, that health-nut has reached a new level of crazy!"? There was a time I would have agreed with you, that spending time worrying about your body's pH was going too far down the road to orthorexia, but after more time and research I've discovered that maintaining a balanced pH should be more than a blip on your radar if you're looking to create an environment for optimal health. (Am I the only one who just imagined a futuristic, sleek, blinking health-radar? I am? Never mind, then...) And aren't we all looking for a way to live a longer, happier, disease-free life?
Have you ever heard someone talk about alkalizing their body? Or avoiding a food because it's too acidic? Did you think to yourself: "Wow, that health-nut has reached a new level of crazy!"? There was a time I would have agreed with you, that spending time worrying about your body's pH was going too far down the road to orthorexia, but after more time and research I've discovered that maintaining a balanced pH should be more than a blip on your radar if you're looking to create an environment for optimal health. (Am I the only one who just imagined a futuristic, sleek, blinking health-radar? I am? Never mind, then...) And aren't we all looking for a way to live a longer, happier, disease-free life?
What's pH again?
If it's been a while since high school, you may have forgotten all about pH. And that's ok! (That's what I'm here for.) pH measures the hydrogen ion concentration of a given solution. High concentrations of hydrogen ions result in a low pH rating and low concentrations of hydrogen ions result in high pH rating. If that sounds backwards to you, you aren't alone. But it all makes sense scientifically, I promise!
The pH scale ranges from 0 to 14, where 0 is the most acidic, 7 is neutral, and 14 is the most basic (or alkaline). See below for examples of different substances and their pH value.
Image from schoolofpermaculture.com
What is your body's pH?
The optimal pH for human blood and tissues is in a very small range, between 7.35 and 7.45 on the pH scale (slightly alkaline). Unfortunately, the average modern diet results in a slightly acidic body of around 6.6 or lower. While 7.4 is the perfect pH level for many tissues in the body, there are some areas that require different levels to properly carry out their function. As you can see in the graphic above, stomach acid is a 1 on the scale, requiring tissue ranging from 1.35-3.5 on the inside layers to 6.9 on the outer layers of the stomach to prevent injury. We see a similar phenomenon in the vagina, where a pH of less than 4.7 protects against microbial overgrowth.
When we are born our bodies are perfectly balanced, but as we grow and make our own food choices our pH shifts. Unfortunately for us, any shift away from the small range of ideal pH values results in negative effects on our health.
Why is body pH important?
The human body has evolved to exist in an alkaline state. It can't thrive in an acidic one, and when it remains in an acidic state for too long many health problems start to develop. An acidic body causes insulin sensitivity (which leads to weight gain), reduces the amount of oxygen delivered to cells, accumulates cholesterol in arteries, causes tissues to regenerate more slowly (resulting in early signs of aging), and backs up the body's elimination system (keeping toxins in the body for longer than they should be). Luckily for us, there are controls in the human body that resist swinging too far in either direction. But even a small change in either direction can cause unpleasant side-effects.
The acidic body
The average person of today eats a diet low in magnesium, potassium, and fibre while rich in saturated fat, simple sugars, and sodium. This kind of diet can result in metabolic acidosis (an acidic body). The effect is exaggerated in the aging population, as there is a gradual loss of renal acid-base regulatory function over time (the kidneys lose their ability to balance the body's pH effectively).
Why should you care about metabolic acidosis? Because it can lead to osteoporosis as well as fatigue, headaches, insomnia, breathing difficulties, heart palpitations, hot and dry skin on the hands and feet, increased stress and anxiety, inflammation (which can result in arthritis), and supported growth of abnormal cells. To explain how acidosis can lead to osteoporosis, let me quote my post Building Strong Bones with Plants:
"So what happens when the animal protein in milk lowers our pH below the optimal level? Your body, recognizing the need to alkalize, goes in search of a substance to do the job. It finds phosphate, which is great at neutralizing strong acids and bases. And where does your body find phosphate? In the calcium phosphate salts that are the structural component of your bones and teeth. The body pulls the calcium phosphate stored in the bones out into the blood to alkalize it, using the phosphate for that purpose and excreting the calcium in the urine.
That's right, when you eat or drink animal products, including cow's milk, you cause calcium to be pulled from your bones and peed out.
Over time, this drawing on calcium phosphate reserves to neutralize the acid-forming effect of animal protein can lead to structural weakness in your bones and teeth (or osteoporosis). Not only that; increasing your calcium excretion through the genito-urinary system can raise your risk of developing calcium-rich kidney stones."
It is estimated that the amount of calcium lost in urine in humans eating the average modern diet over 20 years could be as much as 480gm, or half the skeletal mass of calcium. While urinary calcium loss is not a direct indicator of osteoporosis, this number is staggering.
Are you starting to worry about your pH yet?
The alkaline body
With an interest in keeping perspective, I feel it's important to mention that while an acidic body is not healthy, neither is a body that is too alkaline. Alkalosis (a body with a pH over 7.45) can cause confusion, light headedness, nausea, and twitching or numbness of the muscles.
Which foods promote a healthy pH in the body?
As you can see from this list, all of the alkalizing foods are vegan, while all animal products cause acid formation in the body. Choosing a vegan diet automatically shifts your pH closer to ideal by way of eliminating animal protein, and reducing your consumption of grains, simple sugars, alcohol, and processed foods will improve your pH balance even further! Hopefully this post has demystified body pH for you and shown you how very easy it is to improve your pH balance, especially on a plant based diet!
Until next time,
Have any questions or opinions about pH? Speak your mind in the comments below or on social media!
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5 Favourite Vegan Restaurants in Toronto
Whether you live in Toronto (Hey, neighbour!) or are just visiting, it's always great to get restaurant recommendations from a friend rather than using ye olde google search and hoping for the best. Having lived in Toronto for my entire vegan life (except for 6 months on a cruise ship!) I've found a couple places that I love to take family and friends when they're in town or my fiancé on a date! Since I consider you a true friend, I thought I'd share my favourite places to get my nom on in the big Canadian city, free of charge! (Aren't I a gem?)
Whether you live in Toronto (Hey, neighbour!) or are just visiting, it's always great to get restaurant recommendations from a friend rather than using ye olde google search and hoping for the best. Having lived in Toronto for my entire vegan life (except for 6 months on a cruise ship!) I've found a couple places that I love to take family and friends when they're in town or my fiancé on a date! Since I consider you a true friend, I thought I'd share my favourite places to get my nom on in the big Canadian city, free of charge! (Aren't I a gem?)
5. Grasshopper, 310 College Street, $$
A tiny little casual dinning spot on college, Grasshopper is a nice place to grab lunch with a friend or a quick dinner! They have lots of yummy and innovative dishes to try, which means it always takes an hour for me to order. Sorry, Jason. I tried the Mushroom N' Rice Bowl recently and loved it! Be warned, they do have one or two items that are only vegetarian, but they are clearly marked on the menu. They also have a number of gluten and soy-free options, allowing everyone to enjoy their tasty creations!
4. Apiecalypse Now, 735 Bloor Street West, $$
Craving pizza? No problem! Drop into Apiecalypse now for some vegan comfort food including, you guessed it, donuts! (Ok, maybe you didn't guess it. But a one stop shop for vegan pizza AND donuts? Sign me up!) They currently don't offer gluten free crusts for their pizzas BUT they deliver to many parts of Toronto, so that makes up for it, yes? They're located right on Bloor for your convenience.
3. Live Organic Food Bar, 264 Dupont Street / 134 Atlantic Avenue, $$
Completely vegan, gluten free, organic, and sugar free, Live Organic Food Bar's menu is full of delicious plant-based goodness! They have two locations, in the Annex and in Liberty village. They offer quite a few raw dishes, so raw foodies out there you'll love Live! They also indicate which dishes are nut free, for those who avoid nuts in their diet. I used to eat here all of the time when I lived a 5 minute walk away from the Annex location and loved trying something new every single time! Definitely check them out if you're nearby.
2. Fresh, 326 Bloor Street West / 894 Queen Street West / 147 Spadina Avenue / 90 Eglinton Avenue East, $$
With 4 locations, Fresh is always a convenient option. I first began eating at Fresh as a vegetarian in 2012 and have frequented it ever since! They have a huge menu with lots of variety that pleases vegans, vegetarians, and omnivores alike. I love grabbing the green detox smoothie and the macro greens bowl for a quick healthy meal! While they aren't completely gluten free, they have quite a few gluten free options. (I was gluten free and vegan for about 6 months and found it very easy to eat at Fresh.) Also, their entire menu is vegan BUT they do offer some non-vegan add-ons such as cheese and honey.
Related Blog Post: 10 Yummy Vegan Cake Recipes To Try!
1. Urban Herbivore, 967 College Street / Kensington Market - 64 Oxford Street / Eaton Centre - 220 Yonge Street, $
Plant based whole foods are made delicious and affordable at Urban Herbivore! They are peanut free and have many gluten free options. They source their ingredients from local farmers and offer to-go packaging made with biodegradable materials. What I love most about them is the option to create your own custom bowl, but I can't forget to mention how DELICIOUS their sandwiches are! If you stop by their location in Kensington you will probably spot me fuelling up for a grocery shop and listening to the Rich Roll podcast :)
So there you have it, 5 of my favourite vegan restaurants in Toronto to check out whether you live here or are just on a visit! I have a very long list of restaurants, bakeries, and coffee shops to check out or revisit before I recommend them to you, so stay tuned for further updates on this list.
Until next time,
What's your favourite vegan restaurant in Toronto? Let me know in the comments below! Never been to Toronto? No problem! Where do you get your vegan restaurant fix in your hometown?
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Vegan Mousse Recipe
I'm not a big dessert person. Don't get me wrong, a well placed truffle is great. But I'm not going to be baking constantly or buying sweets every day. It's just not my thing! That being said, when a special date came up for me and my fiancé I decided I wanted to make him a sweet vegan treat as a surprise! I didn't want to spend a huge amount of time making it, but I wanted it to be delicious. I had been doing research for my 10 Yummy Vegan Cake Recipes post and was getting inspired. I tweaked a couple different recipes based on what I had available and my preferences, and what came out was SO GOOD. Ridiculously good. Not just the taste, but the textured was so divinely mousse-y. Lets just say, I was pretty happy. And since I know you're all waiting with baited breath, I'll tell you. Yes, my fiancé loved it. Jason requested that I make it "All the time!", if that's any indication!
I'm not a big dessert person. Don't get me wrong, a well placed truffle is great. But I'm not going to be baking constantly or buying sweets every day. It's just not my thing! That being said, when a special date came up for me and my fiancé I decided I wanted to make him a sweet vegan treat as a surprise! I didn't want to spend a huge amount of time making it, but I wanted it to be delicious. I had been doing research for my 10 Yummy Vegan Cake Recipes post and was getting inspired. I tweaked a couple different recipes based on what I had available and my preferences, and what came out was SO GOOD. Ridiculously good. Not just the taste, but the texture was so divinely mousse-y! Lets just say, I was pretty happy. And since I know you're all waiting with baited breath, I'll tell you. Yes, my fiancé loved it. Jason requested that I make it "all the time!", if that's any indication!
Doesn't it look pretty?
So, without any further ado, here's the recipe!
Vegan Mousse Recipe by Plant Based Bride
Serves two hungry vegans :)
Ingredients
3 bananas, fresh
half cup cocoa nibs
half cup pecans
half cup walnuts
half a teaspoon sugar (optional!)
a couple dashes of cinnamon, to taste
2 tbsp coconut oil
- Combine all ingredients in a high sped blender,
- Blend until smooth,
- Garnish with cocoa nibs and nuts,
- Devour!
Ta da! Easy peasy, lemon squeezy. Give it a try and let me know what you think!
Until next time,
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Should I post more recipes? I'd love to hear your thoughts in the comments or on my social media (@elizabethturn on instagram and twitter and Plant Based Bride on Facebook)!
10 Yummy Vegan Cake Recipes To Try!
What birthday is complete without cake? You are correct, no birthday is complete without cake. I'm not much of a baker, but on one day every year it seems utterly appropriate to try (and fail) to make a delicious birthday cake. Check out some awesome vegan cake recipes from around the web for your birthday baking pleasure!
What birthday is complete without cake? You are correct, no birthday is complete without cake. I'm not much of a baker, but on one day every year it seems utterly appropriate to try (and fail) to make a delicious birthday cake. Check out some awesome vegan cake recipes from around the web for your birthday baking pleasure!
1. Vegan Toasted Coconut Cake from Vegan Baking
Photo credit: Vegan Baking
Layers of toasted coconut and coconut cream? Sign me up!
2. Epic Vegan Chocolate Cake from Jamie Oliver
Photo credit: Jamie Oliver
Not only does this cake look incredibly decadent, but it's gluten free!
3. Vegan Healthy Walnut Pumpkin Cake from Oh She Glows
Photo credit: Oh She Glows
I love everything pumpkin. Add in walnuts? I'm in heaven.
4. Vegan Cocoa Apple Cake by Eggless Cooking
Photo credit: Eggless Cooking
Cocoa and apple in one cake? Yes please!
5. Vegan Pineapple Upside-Down Dump Cake by Jolinda Hackett
Photo credit: flickr via About.com
Super easy, super yummy. A win win in my books!
6. Vegan Amaretto Chocolate Cream Cake (Gluten Free) from One Green Planet
Photo credit: One Green Planet
I. Can't. Even. I'm drooling.
7. Vanilla Pound Cake from Vegan Richa
Who doesn't love a classic vanilla pound cake?
8. Vegan Rustic Chocolate Chip Banana Oat Cake with PB Banana Glaze from Oh She Glows
Photo credit: Oh She Glows
My fiancé's mouth dropped open when I read him the description of this cake. He would like to eat it everyday.
9. Vegan and Gluten-Free Carrot Cake from Vegan Richa
I'm a BIG fan of carrot cake. It's sweet but not too sweet, and so comforting!
10. Vegan Chocolate Chai Marbled Cake from One Green Planet
Photo credit: One Green Planet
Related Blog Post: Vegan Mousse Recipe
Is your mouth watering as much as mine is? Yum! Let me know in the comments which recipe you'd try first. I'm going for #6!
Until next time,
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