Alkaline Daily Routine

Evening (the day before)

·           Soak buckwheat or quinoa for breakfast.

·           If you are planning to have beans or lentils for lunch, soak them too.

·           If you want to use almonds (or any nuts), sunflower seeds, pumpkin seeds (or any seeds), soak them too.


·           Check pH of your urine - first thing in the morning before you start your day, pH / litmus paper strips.

·           Drink 1 liter of WATER before you eat with 1 tablespoon of chlorophyll, 1-2 teaspoons of green powder of your choice, 2 teaspoons of sodium bicarbonate.

·           If you are going to work, prepare 3 liters of water, 2 teaspoons of sodium bicarbonate per liter.

·           Breakfast 70/30

70% of your breakfast:

- 1-2 glasses of green vegetable juices (cabbage, cucumber, carrot, beets, celery sticks).

- Salad - chopped iceberg lettuce, sprouted lentils, grated carrot. Optional - chopped romaine lettuce, kale, celery sticks, cucumber, tomato, peppers, avocado, spinach, grated beets, parsley, cilantro, onion. Add freshly squeezed lemon juice, olive oil (cold pressed). Optional - soaked almonds, soaked sunflower seeds, tahini, spices (through grinder). Mix it up. Put aside a box of salad for lunch.


30% of your breakfast:

- Cook buckwheat or quinoa (add sea salt and spices) until water evaporates. Mix and serve it with coconut oil. Add cucumber, tomato, avocado, all salted with sea salt.


·           Supplements - every day - 2 tablespoons of Omega 3-6-9 oil (fish oil, flaxseed oil).

1 capsule of multivitamin / multimineral daily if you are tired or sick, once per week as maintenance if you are healthy and energetic.

·           If you are going to work - prepare your lunch to take it with you.

Before noon

·           Drink 1 liter of WATER with 2 teaspoons of sodium bicarbonate.


·           Exercise until you sweat (if you can’t, you will exercise in the evening)!

·           Lunch  70/30

70% of your lunch:

- Box of salad you prepared in the morning.

- Chopped raw vegetables - cucumber, tomato, zucchini, cauliflower, broccoli, kohlrabi.


30% of your lunch:

Main meal examples (add sea salt and your favourite spices):

Cooked or baked:

- organic firm tofu

- lentils / beans (thickened to a sauce with the millet flour)

- buckwheat or quinoa (from the morning)

- vegetables of your choice: squash / pumpkin, grated cabbage, eggplant



- cauliflower, green beans, broccoli, zucchini;


Once in 2 weeks (because it’s mildly acidic): cooked or baked sea fish, cooked sweet potatoes, quinoa or brown rice pasta with organic unsweetened tomato sauce, spelt or brown rice tortillas


·           Drink 1 liter of WATER with 2 teaspoons of sodium bicarbonate.


·           Drink 1 liter of WATER with 2 teaspoons of sodium bicarbonate.

·           If you are hungry snack chopped vegetables (cucumber, carrot, cauliflower), cooked buckwheat or quinoa (from the morning).


·           Drink 1 liter of WATER with 2 teaspoons of sodium bicarbonate.

Slow down extensive drinking around 6 pm in order to sleep well without going to the bathroom.

·           Exercise until you sweat (if you didn’t at noon)! If you can’t exercise, find a way to sweat – sauna, hot yoga or hot bath.

·           Dinner 70/30

Avoid heavy meals - tofu, fish, beans, lentils, spelt, brown rice, anything with protein or starch.

Eat before 8 pm and allow 3 hours for digestion before you go to sleep.


70% of your dinner:

- 1-2 glasses of green vegetable juices.

- Salad or chopped raw vegetables.


30% of your dinner

- Cooked buckwheat or quinoa (from the morning), steamed vegetables (avoid overcooking)


·           Train your mind to regain peace and joy - meditations, affirmations, visualizations.

Notes to food and cooking

·           Lunch is your main (the heaviest) meal of the day, not dinner (your stomach is at peak performance).

·           Dinner - your goal is to go to bed slightly hungry to allow your body to regenerate. Digestion of a heavy meal will wake you up and your body will not regenerate properly. Stomach doesn’t work at full speed in the evening.

·           If you take hot meals to work, use glass containers not the plastic ones (plastic releases toxins under heat).

·           Don’t use microwaves to heat up your lunch - the food become toxic.

·           Don’t use non-stick Teflon pans, Teflon releases toxins when heated up.

·           Avoid frying at all. If you still want to do quick stir fried dish, use only grape seed or coconut oils. These are the only oils that can withstand high heat without turning toxic.

·           Water bottles are Nalgene, BPA free polycarbonate (No “7” & “BPA FREE” imprint on the bottom) - they are light, unbreakable and don’t leach chemicals to water.

·           Multivitamin / multimineral should contain vitamin C, D3, B12, B3 Niacin and minerals magnesium, iron.

EEEE rule for the alkaline lifestyle

Simplified approach to alkaline lifestyle is EEEE rule



Everything entering your body has to be healthy and alkaline - food, drinks, medications, supplements, tooth paste, cosmetics, soap, shampoo.


The toxins already stored in your body have to exit your system

-  Urination - drink 4 and more liters of alkaline water (water with sodium bicarbonate)

-  Perspiration - run, aerobic exercises or sports, sauna, hot yoga, hot bath

-  Respiration - breathe deeply - run, aerobic exercises or sports, yoga breathing exercises

-  Defecation (bowel movements) - fiber from raw vegetables, bowel cleansing (laxatives, enemas)


You have to energize your body.

- Aerobic exercises with fast movements and increased heart rate - run, aerobic exercises or sports

-  Flexibility exercises - yoga

-  Resistance exercises - small weights more repetitions, proper breathing, body resistance exercises

-  Regeneration - rest, proper sleep, less work, massage, sauna


You have to restore balance, peace and joy in your mind.

-  Alkaline entry - allow only positive thoughts, stay in present moment, have love for yourself and anybody else

-  Acid exit - avoid thoughts arising from your past, forgive everybody from your past, forgive yourself - accept yourself the way you are

-  Mind techniques - meditations, affirmations, visualizations

·           The more water you drink, the healthier you will become. Miracles happen when you drink 4 and more liters a day.

·           The water has to be filtered by high quality filter and if possible processed by an ionizer.

·           You have to have 1 bowel movement per day - minimum.

·           You have to sweat 3 times a week and run or do aerobic exercise 1 times a week.

·           If you are chronically sick, you have to take laxatives, enemas and a cleansing diet (raw vegetables, raw vegetable soups and shakes).

·           You have to exercise every single day. Heavy exercise 3 times a week, the rest yoga or stretching. You have to move your lymphatic system every day. Very light stretching exercise in the evening will help you to sleep better.

“Let food be your medicine and medicine be your food” Hippocrates

“It is far more important to know what person the disease has than what disease the person has.”  Hippocrates