DAIRY FOODS: pasteurized milk, cheese, yogurt, ice cream, sour cream, cream cheese, creamer, etc. .
**If you do eat dairy, then I HIGHLY recommend buying ORGANIC products. Goat milk products are much more healthful.

PROCESSED, HEATED, HYDROGENATED, TRANS FATS/OILS: vegetable shortening/spreads, mayo, palm kernel oil, margarine, spray butter, trans-fatty acids, Crisco, lard
FOUND IN: chips, crackers, pretzels, baked goods/cookies/muffins, tortillas, most "fat free" products

WHEAT PRODUCTS: whole wheat, flour tortillas, most cereals, crackers, baked goods, pasta
*Look for "wheat-free" products/items or products that use "whole grains"

ARTIFICIAL SWEETENERS: Equal, NutraSweet, Sweet-n-Low, Aspartame, Splenda, etc.
FOUND IN: CoffeeMate, diet soda, low/fat free products: candy, frozen yogurt/ice cream, cookies, Crystal Light, etc.

ARTIFICIAL COLORINGS AND PRESERVATIVES: sulfur dioxide, "red # 5", ascorbic acid, potassium sorbate, "preservatives", "natural flavoring"
FOUND IN: candy (Skittles), some dried fruit, M & M's, most processed foods

Our bodies are always in survival mode; they will work towards homeostasis (balance) in order to function properly. What we put in our bodies - our "nutrients" - goes into our bloodstream, and the quality of our blood is directly related to our health. The right balance for our bodies' blood pH is 80% alkaline and 20% acidic; therefore, eating a proper diet is imperative in order to achieve and maintain this balance.

Acid forming foods:

• meat/protein
• dairy
• starch/sugar (including alcohol)

In excess, these deplete our bodies of nutrients.

Alkalizing foods:

• fruits and vegetables
• a few (ancient) whole grains

These are mineral and nutrient rich and nourish our bodies.

To learn more about nutrition and how you can eat a more alkaline/acid balanced diet, complete the Client Information Form or call 480-720-6033 and leave a message with your name and phone number and Heather will contact you.

Use these guidelines to your best ability, but remember that you're not always going to be perfect. Just do the best you can, when you can. If you are out to eat, order your food just how you want it. Ask the server to hold something or to switch an item for another. In addition, be aware of the combinations you are making when you prepare your meals at home.

*GOOD COMBOS*

FRUIT ALONE ("mono meal")

• best when eating only 1-2 different fruits

• veggies & sprouted bread, sweet potatoes brown rice, pasta

• veggies & sprouted bread, brown rice, sweet potatoes & olive oil, avocado, butter

• veggies & beans/legumes
• veggies & nuts/seeds, almond butter, olives veggies & eggs
• veggies & cheese/dairy

• veggies & fish, chicken, turkey, red meat

*Avoid eating more than one type of protein at a meal: i.e. chicken & fish, nuts & turkey, steak & fish, steak/bacon & eggs, etc.

*POOR COMBOS*

STARCH & PROTEIN

• bread
• rice
• pasta & meat
• chicken
• fish

ACID & STARCH

• lemon
• raw tomato
• acid fruits & grains/cereal
• bread
• rice

VEGGIES & FRUIT, except acid fruit (i.e. oranges in spinach salad--OK)

• green salad & raisins
• apples
• carrot-raisin salad

* Fruits are cleansers and veggies are builders; they don't mix or digest well at the same meal (can create gas).

FRUIT & PROTEIN; PROTEIN FAT; FAT

• *fruit & nuts (trail mix)
• bananas/apples & almond/peanut butter
• *fruit & eggs
• *fruit & cheese

*except acid fruit: lemons, oranges, grapefruit, strawberries, tomatoes

FRUIT & STARCH

• fruit w/cereal or toast
• banana sandwiches, etc.

**Fruit is best when eaten alone and not with other foods; the "good combos" are the exceptions. Eat fruit about 20 min. before a meal, not after (dessert).

Proper digestion is a key to a healthy body because we can only assimilate and use what we digest; everything else is rather useless and usually gets stored in our fatty tissue and/or colon. We tax our bodies and waste energy through an inefficient digestion process, leaving us tired, in poor health, and with weakened immune systems.

...You are what you ASSIMILATE. What? That is not what you've all been told and have heard all your life. What does that mean? It means that if your digestive health is weak or compromised, then you are not digesting your food efficiently, and therefore not assimilating most of it. If you are not assimilating food, then you are not getting many of the nutrients from your food, either. Lack of nourishment leads to fatigue, weakened immune system, and a host of other health problems.

Let's face it, most Americans are over-fed and under-nourished.

Ultimately, your digestive system's strength greatly determines your health. Unfortunately, many people suffer from digestive problems, which are significant contributors - if not the primary factors - in our nation's failing health.

So now you're confused, right? How do you know if you're digesting your food and in turn, if you are or aren't getting all of the nutrients you think you're getting from your diet?

Heather Johnson, a Nutritional Consultant and founder of Personal Touch Nutrition, greatly emphasizes digestive health with all of her clients. "There are so many factors that influence good digestion that most of my clients are unaware of. For example, I explain to them proper food combining and discuss several factors that facilitate digestion. It is amazing how much better they feel after making some changes in not only what they eat, but also the way they eat their meals", says Heather.

If you'd like to learn how to improve your overall health and digestion by having a personal nutritionist, contact Heather with Personal Touch Nutrition: 480-720-6033, or www.personaltouchnutrition.com