Food & Drink Journal

Nature's pHarmacy

Food & Drink Journal Keep Track of What You Eat, Drink, Think, and Do for Better Health

Eat, Drink, Think & Do: 12 Nature's pHarmacy Practices 1. Eat a healthy balance of fresh, high quality whole foods.

2. Use organic/biodynamic or home grown. Avoid processed food, GMO and glyphosate.

3. Eat 80% alkaline-forming foods to regain health; 60% alkaline to maintain health.

4. Choose foods you can digest, assimilate, and eliminate without immune burden.

5. Consume only quality salts and herbs.

6. Avoid edible oils and added sugars.

7. Take time to reflect, relax, renew, and rejuvenate.

8. Select grasses rather than grains.

9. Add probiotic and fermented (cultured) foods and drinks to your diet.

10. Avoid cow dairy, meat & poultry. Eat simply.

11. Include stretching to move fiber and water efficiently through the body.

12. Biologically detox regularly.

Meat, Fish & Poultry Guide Here are some tips to help you navigate consuming meat, fish, and poultry. We recommend eating low on the food chain, but if you do choose to consume higher, be sure to follow these rules:

- Always choose grass-fed meat.

- Choose wild and line-caught fish, never frozen. Look for clear eyes.

- Opt for humanely-slaughtered meat (kosher or halal).

- If choosing to eat eggs, stick to quail, goose, or duck eggs. Avoid chicken eggs unless they are organic/biodynamic, free-range, and grass-fed.

- Avoid hunting deer, ducks, turkeys, and other wild game for their meat. Whatever you kill may be the sickest animal of the herd.

DIET

SUGARS

Choose 80% alkaline

Added sugars should be

forming foods to

less than 10% of daily

regain health and

calories consumed. Instead

60% to maintain it.

of added sugars, consume whole fruit, berries, vegetables, and salads

HYDRATION Plentiful mineral water intake is key to health. DrJ

.

recommends consuming at least eight 8-ounce glasses of water daily. For every 5-8 ounces of caffeinated beverages,

OILS

add a glass of water.

Forgo edible oils to avoid harming digestion. Instead

Healthy Fats: 15-20%

of cooking with oil, use broth, wine, or juice.

Protein: 15-20% Whole Food: 60-70% PROBIOTICS SUPPLEMENTS

Consume a wide range of probiotic

EXERCISE

(cultured/fermented)

Get at least 30 minutes of

keeps healthy

1. A super multivitamin

physical activity five times

bacteria in the gut

2. Buffered vitamin C

a week. The options for

alive which is

DrJ recommends the following supplements for everyone:

(nature's ascorbate) 3. Omega 3 as a micellized EPA/DHA softgel 4. Vitamin D3

food & drinks. This

physical activity are

responsible for

endless. You can start by

keeping our bodies

adding a walk to your daily

and immune systems

routine.

in balance.

My goals for today:

Eat more alkaline foods and drink more liquids!

Breakfast

7

8:20 a.m.

Breakfast smoothie (vanilla protein powder, banana, mango, blueberries, blackberries, kale, spinach & chia seeds).

Hot green tea.

Lunch What I ate:

12:46 p.m.

Notes:

The smoothie gave me lots of energy and was a delicious way to get my greens in early in the day.

Drank warm lime water before my smoothie.

Added chia seeds for extra fiber.

Followed the smoothie with a hot green tea.

PL

What I ate:

How much I drank:

9/27/2023

E

Morning pH Level:

Date:

Apple-Blackberry Chickpea Salad

EX AM

with grilled chicken. Lentil Stew with herbs and spices.

The protein from my breakfast smoothie kept me satiated until lunch. My lunch was a delicious combination of alkaline foods. The chicken filled me up well and the warm lentils were a great way to end the meal. I drank water with lunch.

Notes:

How much I drank:

Dinner

What I ate:

7:12 p.m.

Leftover lentil stew with poached

salmon and a side of broccolini.

Dark chocolate bark w/freeze dried blueberries, strawberries, chia seeds, and almonds.

Filling meal with the addition of the salmon.

Might skip on the broccolini next time, gave me a stomach ache. The bark was a great dessert that satisfied my sweet tooth.

Notes:

How much I drank:

Snacks

Carrot Pecan bites Golden Milk (almond milk base)

What I ate:

Notes:

Both vegan recipes- dairy tends to give me stomach aches. Ate the bites between lunch and dinner and the milk before bedtime.

Reflection

How did today's food make you feel?:

The food I ate today made me feel really great! I'm happy I was able to get more alkaline food into my diet today and that definitely affected my mood after eating .

Satiety Level:

1

Still hungry

Mood Level:

2

3 Neutral

4

5 Very full

Weekly Grocery Guide Produce

Meat/Fish/Poultry

Grains

Canned/Jarred

Baking/Spices

Dairy/Eggs

Prebiotics/ Probiotics Snacks

Other

Weekly Menu

Sunday:

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

My goals for today:

Date:

Morning pH Level:

Breakfast What I ate:

Notes:

How much I drank:

Lunch What I ate:

Notes:

How much I drank:

Dinner What I ate:

Notes:

How much I drank:

Snacks What I ate:

Notes:

Reflection How did today's food make you feel?:

Satiety Level:

1 Still hungry

Mood Level:

2

3 Neutral

4

5 Very full

My goals for today:

Date:

Morning pH Level:

Breakfast What I ate:

Notes:

How much I drank:

Lunch What I ate:

Notes:

How much I drank:

Dinner What I ate:

Notes:

How much I drank:

Snacks What I ate:

Notes:

Reflection How did today's food make you feel?:

Satiety Level:

1 Still hungry

Mood Level:

2

3 Neutral

4

5 Very full

My goals for today:

Date:

Morning pH Level:

Breakfast What I ate:

Notes:

How much I drank:

Lunch What I ate:

Notes:

How much I drank:

Dinner What I ate:

Notes:

How much I drank:

Snacks What I ate:

Notes:

Reflection How did today's food make you feel?:

Satiety Level:

1 Still hungry

Mood Level:

2

3 Neutral

4

5 Very full

My goals for today:

Date:

Morning pH Level:

Breakfast What I ate:

Notes:

How much I drank:

Lunch What I ate:

Notes:

How much I drank:

Dinner What I ate:

Notes:

How much I drank:

Snacks What I ate:

Notes:

Reflection How did today's food make you feel?:

Satiety Level:

1 Still hungry

Mood Level:

2

3 Neutral

4

5 Very full

My goals for today:

Date:

Morning pH Level:

Breakfast What I ate:

Notes:

How much I drank:

Lunch What I ate:

Notes:

How much I drank:

Dinner What I ate:

Notes:

How much I drank:

Snacks What I ate:

Notes:

Reflection How did today's food make you feel?:

Satiety Level:

1 Still hungry

Mood Level:

2

3 Neutral

4

5 Very full

My goals for today:

Date:

Morning pH Level:

Breakfast What I ate:

Notes:

How much I drank:

Lunch What I ate:

Notes:

How much I drank:

Dinner What I ate:

Notes:

How much I drank:

Snacks What I ate:

Notes:

Reflection How did today's food make you feel?:

Satiety Level:

1 Still hungry

Mood Level:

2

3 Neutral

4

5 Very full

My goals for today:

Date:

Morning pH Level:

Breakfast What I ate:

Notes:

How much I drank:

Lunch What I ate:

Notes:

How much I drank:

Dinner What I ate:

Notes:

How much I drank:

Snacks What I ate:

Notes:

Reflection How did today's food make you feel?:

Satiety Level:

1 Still hungry

Mood Level:

2

3 Neutral

4

5 Very full

Food Waste Log Keeping track of the food you waste or leave unused can help you identify areas where you can reduce waste and save money in future weeks.

Date

Item

Why it went to waste

Cost of item

Notes

Notes