Eat This for That

Saturday, May 23, 2015

Feeling sick? Skin a little dry? Breaking out lately? Maybe it's your diet. There are a lot of things to consider when it comes to maintaining a healthy body, inside and out. It's a harmony, of sorts, and some simple changes to your current lifestyle could mean the difference between simple getting by and thriving.

For a healthy bloodstream & preventing illness, eat mostly alkaline foods. Your body is healthiest when your PH is slightly alkaline, as opposed to acidic. In long term, acidic environments, cell structure and function are damaged, causing premature aging, illness, fatigue, and creating an ideal environment for some types of cancer.

  • Lemon water. Although lemon would seem like something that would make your PH more acidic, it actually doesn't! It rids your digestive system of toxins and brings your PH up once your body dissociates its minerals in the bloodstream. An interesting test to see if your body's PH is currently too acidic is to put 1 Tbsp. of lemon juice in 1 cup of warm water. If it tastes sour, your body's PH is on the acidic side. If it tastes neutral or even like mild lemonade, you body is on the healthier, more alkaline side.
  • 8+ cups of water each day (bonus points for alkalized water).
  • Spirulina! My favorite thing. I have this Spirulina Pacifica every day.
  • Ripe fruits/berries. (Not ripe fruit, i.e. a green banana, is actually acidic)
  • Leafy greens,  & veggies and starches with the skin on (a skinned potato is acidic, while a skin-on potato is alkaline). Feeling sick? Mix some miso paste with boiling water, add kale and tofu, and you've got a yummy alkalizing soup.
  • Most nuts and whole grains, like almonds & quinoa.
  • Coconut & flaxseed oil instead of more refined/processed canola or vegetable oils.
  • Avoid alcohol, caffeine, white/processed carbs, meat, dairy, & artificial sweeteners.

For clear skin, eat more foods that contain vitamins A, B, E, K, and C. A smooths wrinkles and prevents breakouts. B-complex reduces redness and gets rid of yellowy undertones. E moisturizes. K gets rid of dark under-eye circles. C protects from free radical damage and boosts radiance. I don't believe so much in taking a multivitamin supplement and calling it a day when it comes to meeting this vitamin quota. If you do that, and eat unhealthily, you are not only canceling out the potential benefits of the supplement, but you also aren't absorbing the nutrients properly from whole foods, which come with a wealth of fiber, enzymes, and antioxidants that work together with your body to get the most out of the vitamin.
  • For vitamin A, think "Orange": Yams, Carrots, Butternut Squash, Cantaloupe, and Mangoes all typically have more than your daily need in one serving. 
  • For vitamin B: whole grains like oats and quinoa, potatoes, and nutritional yeast. Specifically, vitamin B12 can be harder to find, as a vegan, which is why I either mix Spirulina into my smoothies or take it between meals with water. It has a supplement vibe when you take it in pill form, but it's actually still technically a whole food. It has 150% of your daily need in one serving.
  • For vitamin E: nuts, seeds, and related oils are the best source for vitamin E. I eat lots of walnuts, almonds, and sunflower seeds for this. 
  • Vitamin K: K is for... Kale! Kale has just about everything you could ever want from a leafy green, and vitamin K is one of those things. Brussel sprouts, onions, and hot spices like curry powder, chili, and cayenne pepper are also all good sources.
  • Vitamin C: This is probably one of the easiest to obtain. If you drink lemon water in the morning, you get about 40% of you DRV right there. Potatoes are the underdog today, for although they get kind of a bad rep, they have tons and tons of benefits (see for yourself here). 1 potato with skin has half your daily need of vitamin C, not to mention tons of fiber and iron.
For lean strength, eat more clean protein. I've chosen not to consume animal protein for various reasons, one of them being having read The China Study, which links consumption of animal protein to many types of cancer. Luckily, there are tons of easily accessible plant-based protein sources, which are also delicious.
  • Grains: brown rice, quinoa, bulgur, Ezekial bread, whole wheat pasta, and seitan (extremely high in protein -- sourced from wheat gluten).
  • Beans & Legumes: soybeans (tempeh & tofu are easy to cook and transform), black beans, refried beans (hello burritos all the time), peas, lentils, chickpeas & hummus.
  • Nuts & Seeds: almonds, walnuts, peanuts, cashews, tahini & all the yummy nut butters!
  • Protein powders: hemp protein, Vega One, soy protein, & brown rice protein are all good powdered protein sources for a quick fix, although I still personally prefer the whole food versions.
If you can think of any other nutrient sources for the above categories, feel free to mention in the comments! xx


  1. This is great! I've been looking for a site that would give me all sorts of information about what vitamins are needed for what, and this post just done and more. This was really helpful/useful, Great Job x

  2. Thankyou Dayna, this was really helpful information. I was just wondering what are some good resources to educate yourself on food/diet/health? Oh and I've heard broccoli has tonnes of Vitamin K and C! X

  3. This is such an amazing post. Can see much research and time went into this, and the information is so important! I definitely see immediate changes when I alter my diet, and these tips will definitely be used xxx

  4. Hey!
    I have just recently come across your blog, and literally find it so interesting. Im actually becoming a vegan, or rather embracing a plant-based diet tomorrow after months of debating with myself. Your blog really helped with my final decision as its nice to read about it from a personal point of view, especially a person who is the same age and in a similar period of life as myself.
    Looking forward to your future posts!
    M x

  5. This is not relevant, but could you please consider sharing how you tan your skin? It is so natural and subtle. Maybe it is actually just your natural skin tone lol. If not, I would love to know the secret.

  6. Yay another health post! I watched a video on your Youtube channel a while back and it really helped me become more mindful in my vegetarian diet. I remind myself to eat more fruits and vegetables instead of settling for unhealthy grain and dairy products. Your genuine and friendly approach to your health advice is very refreshing, just like getting some tips from a friend. Can't wait for more! (:

  7. Hi! I've heard coconut oil is great for your skin, hair, and just your wealth overall. What do you think?

  8. Why don't you post as often anymore :(

  9. I miss the Mobile version of your blog :(

  10. I love your blog, Dayna! I always keep up with it. One recommendation I have is making the font darker! It's sort of difficult to read because it's fairly light.

  11. Is funny how just weeks before I decided not to eat meat anymore, and by the way to eat healthier. I was looking for information about the new lifestyle I want to take and this post has a lot of usefull facts that obviously I'm going to apply. Thank you, I'd like to know more about your nutrition, is going to be very helpfull to me.

  12. I am very much pleased with the contents you have mentioned. I wanted to thank you for this great article. I enjoyed every little bit part of it and I will be waiting for the new updates. menosense



By Dayna Frazer