Tuesday, 8 October 2019

Time for a change

October 08, 2019 0 Comments



I believe it’s time to wipe off the dust from this blog and start it fresh. The reason this blog wasn’t active lately is that there were some… Well… Let’s just say administrators and moderators didn’t play along quite well. Also, I (the owner of this blog) managed to get cured of GERD. Well, let’s put it like this - you can never get cured of GERD, but I managed to get it completely under control. I’ll write down my success story in another blog post post. This one is about the change. Same as with GERD, to get on a way to cure it, you need to start with the change. That’s what we’re going to do with this blog - change it.

Every journey starts with a small step

And this one will too. I will continue to post the GERD friendly recipes, but I’ll also try to add in some useful lifestyle changes which can greatly contribute to this (almost) endless fight with this enemy. Some of those will be from my personal experience, and some of those will be posted based on the thought research.

Patience is the key.

Since I’m starting to take care of this blog all by myself while working the full-time job, I’ll do my best to post as regularly as I can and with as much passion as I did before. It might take some time sometimes between the posts, but as I said - patience is the key. We’ll get this wheel rolling, step by step. In the meantime, while I’m working on the new blog design and slowly typing down the new blog post. Let’s remember some of the most visited and most shared posts we published before!

My acid reflux Coach

Remember this guy? I’m happy to inform you he’s still active and has started his own blog alongside with the facebook page. Make sure to check him out --- My Acid Reflux Coach One of his most visited posts on this blog was - Vagus nerve + GERD connection. Oh, that one made a mess in my body thanks to the GERD… But we’ll talk about it in the next blog post!

Winner recipe: Cold Tuna Salad

Ah, this contest we had always put a smile on my face. Members of the Acid Reflux Facebook group really enjoyed this one, as well as trying out this winner recipe. Make sure to check it out and feel free to leave a comment if you liked it! Click here to open it up!

Broiled Salmon with Spinach saute

My favorite. Love it. I won’t say any more about it, I’ll leave it to you to decide if you like it or not. Simple and easy to prepare, yet so tasty… Yummy… Click here to open it up! Alright, enough of typing down this intro. Now that we had a little throwback and a trip down the memory lane, It’s time for me to get to work and fix this place up! Let’s stop living in the past and start celebrating the new things to come. See you guys soon! Yours, Shaky.

Friday, 3 August 2018

My acid reflux coach - Kiwi a day keeps the acid reflux away?

August 03, 2018 0 Comments

Make sure to like ---> My Acid Reflux Coach for more awesome posts like this!

Could eating a kiwi a day keep the acid reflux away?🥝🥝🥝

Kiwis help prevent constipation, eliminate toxins, create alkaline balance, and much more! 🥝🥝

Read on to see some more reasons why Kiwis may help with your GERD and overall health! 🥝

Did you know that KIWIs may help:
1. Treat Asthma
2. Digest Protein
3. Boost the Immune System
4. Reduce Oxidative Stress
5. Manage Blood Pressure
6. Reduce Blood Clotting
7. Protect Against Vision Loss
Source: https://www.healthline.com/health/7-best-things-about-kiwi#reduces-blood-clotting

"Kiwi has shown promise as a treatment of bowel and digestive disorders. A number of studies have shown kiwi helps reduce complications related to irritable bowel syndrome as well as inflammatory bowel disease. The findings of the studies suggest that adding kiwi to patients’ diets introduced antioxidants and fiber, which were able to produce anti-inflammatory results, as well as overall improvements in bowel function." -https://draxe.com/kiwi-nutrition/

Furthermore, Kiwis may help:
1. Improve Sleep
2. Prevent Cancer
3. Fight Bacteria and Fungai
Source: https://draxe.com/kiwi-nutrition/

Could eating a kiwi a day keep the acid reflux away?🥝🥝🥝

Additional Source- https://www.care2.com/greenliving/14-healthy-reasons-to-eat-kiwi.html


Make sure to like his page as an inspiration for more awesome posts!

Sunday, 29 July 2018

My Acid Reflux Coach - Eating on a schedule and GERD

July 29, 2018 0 Comments


Make sure to like My Acid Reflux Coach for more awesome and informative posts!


Did you know that eating on a schedule may improve your digestion? 

'When you don’t eat at consistent times each day, it can cause your stomach to overwork resulting in bloating and indigestion, but eating on a schedule “will allow proper digestion of your food, which will result in you having a good comfortable feeling in your stomach.”
The key is to eat every 3 to 4 hours in order to allow your stomach to properly digest its contents. By setting specific times for breakfast, lunch, dinner, and snacks and sitting down to eat them at the same time each day, your body knows exactly when it’s time to eat, which will help prevent overeating and improve digestive health.'



Written by: My Acid Reflux Coach

Monday, 16 July 2018

Heartburn-Friendly Baked Chicken Parmesan

July 16, 2018 0 Comments



Ingredients
4 boneless, skinless chicken breasts
1/2 cup seasoned breadcrumbs
3 tablespoons grated good-quality Parmesan cheese
Dash of Italian seasoning
Dash of salt
4 teaspoons
olive oil

Preparation
Heat oven to 375 F.
Lightly coat a baking dish with vegetable cooking spray.
In a small bowl, combine 1/2 cup seasoned bread crumbs, 3 tablespoons grated good-quality Parmesan cheese (not the stuff in a can), a dash of Italian seasoning, and a dash of salt. Mix well.
Lay 4 boneless, skinless chicken breasts that have been patted dry on a plate and coat them with 4 teaspoons olive oil.
Dredge chicken breasts on both sides in the bread-crumb mixture. Transfer to the baking dish.

Sprinkle any remaining breadcrumb mixture over the chicken.
Bake uncovered for 35 to 45 minutes, or until done.



NOTE: each recipe on this blog can be tweaked by removing the ingredients that trigger your reflux. So feel free to remove anything that might trigger it for you. Also, feel free to replace any ingredient with the one that suits most for you.

Recipe by: Joy

Monday, 9 July 2018

My Acid Reflux Coach - Are you sure you have GERD?

July 09, 2018 0 Comments

Click here and like our Facebook coach: My Acid Reflux Coach




Are you sure you have GERD? How were you diagnosed?

Maybe your symptoms are the result of something else besides acid reflux. 

For example, Eosinophilic Esophagitis is often mistaken for GERD as it can have similar, if not identical, symptoms to acid relfux. See this page for more info on Eosinophilic Esophagitis:https://www.empr.com/features/eosinophilic-esophagitis-can-be-mistaken-for-gerd/article/261625/

Other diseases that may be mistaken for GERD:
a.) Gastroparesis
b.) Gastritis
c.) Stomach Ulcers
d.) Heart disease
e.) Gallstones
f.) Pleuritis
g.) Celiac's Disease
h.) Achalasia
For more info: http://www.health.com/health/gallery/0,,20528575,00.html#esophageal-cancer-1

The current best test for the diagnosis of reflux disease is esophageal pH monitoring where "a thin tube is passed through your nose or mouth to your stomach. The tube is then pulled back into your esophagus. A monitor attached to the tube measures the acid level in your esophagus. You will wear the monitor on a strap and record your symptoms and activity over the next 24 hours in a diary. You will return to the hospital the next day and the tube will be removed. The information from the monitor will be compared with your diary notes."For more information see: https://medlineplus.gov/ency/article/003401.htm

Its common practice for doctors to hand out acid suppressant medication called proton pump inhibitors (PPIs) before any diagnostic testing. A primary care physicians diagnosis of GERD commonly depends on how the patient responds to PPIs. But PPI testing in this way may be inaccurate and may have side effects (e.g. acid rebound, bacterial overgrowth, food allergies, etc)
See: https://www.refluxmd.com/gerd-often-misdiagnosed-2/


Friday, 6 July 2018

Spaghetti or Pizza Gerd Friendly Sauce

July 06, 2018 0 Comments
Since the most craved food in our GERD universe is either pizza or spaghetti with tomato sauce... We present you another recipe on how to make a GERD friendly version!




(Joys tweaked version of 
''Pizza/Spaghetti Sauce Night Shade Free'')
Mine is not nightshade free because it has) bell peppers in it

I swear you will not miss the no tomatoes if you follow this recipe 

Ingredients:
2 cans sliced mushrooms, drained 
1 lb. ground beef 
1 can beets, mashed
1 small can sweet potatoes (or 1 can carrots) mashed (I used carrots)
1 to ½ tsp garlic powder
1 teaspoon salt
1 tsp Italian seasoning
½ tsp dried Basil
½ Dried Thyme
I medium pepper bell, chopped
1–2 tablespoons lemon juice or 1 tablespoon raw apple cider vinegar) I used Apple Cider Vinegar

1–2 tablespoons cooking oil 
I/2 Tsp to 1 Tsp of sugar (optional)

Directions:
Sauté mushrooms, bell pepper, and ground beef till tender, drain good! 

Mash or food process, beets and sweet potato (or carrots) till creamy.
Place into a small saucepan and add lemon juice (or vinegar) oil, seasonings to the mixture.
Add water if needed. (I use the least amount I can, a few teaspoons at most.)
Cook on low until heated through.
Then add the meat mixture and sugar (optional). 
Combine. 

Serve over spaghetti with parmesan cheese

It can be stored in the fridge for up to 5 days.

NOTE: I freeze my sauce in one serving containers,
It makes for a good, quick and easy dinner on busy days.


**MY MOTTO: Most any recipe can be made GERD FRIENDLY by eliminating your triggers and replacing with non-triggers.****

NOTE: I hope we all remember that GERD (as well as most chronic diseases) is multidimensional and individual. One diet might help someone while hurting another. What that means is - some recipes might work for some people while for some people they might cause reflux. Make sure that (based on ingredients) a recipe you've chosen won't trigger reflux for you. Thanks! 

Wednesday, 4 July 2018

GF Crust + Tips for gluten free pizza!

July 04, 2018 1 Comments



GF CRUST:
1 1/4 cups King Arthur Gluten-Free Multi-Purpose Flour or brown rice flour blend*
1 tablespoon sugar
2 teaspoons Instant ClearJel (optional; not packed in a gluten-free facility)
1/2 teaspoon xanthan gum
1/2 teaspoon salt
3/8 cup (6 tablespoons) cold butter
1 large egg
2 teaspoons lemon juice or vinegar

INSTRUCTIONS 
Lightly grease a 9" pie pan.
Whisk together the flour or flour blend, sugar, Instant ClearJel, xanthan gum, and salt.
Cut the cold butter into pats, then work the pats into the flour mixture until it's crumbly, with some larger, pea-sized chunks of butter remaining.
Whisk the egg and vinegar or lemon juice together until very foamy. Mix into the dry ingredients. Stir until the mixture holds together, adding 1 to 3 additional tablespoons cold water if necessary.
Shape into a ball and chill for an hour, or up to overnight.
Allow the dough to rest at room temperature for 10 to 15 minutes before rolling.
Roll out on a piece of plastic wrap, on a silicone rolling mat, or in a pie bag that's been heavily sprinkled with gluten-free flour or flour blend. Invert the crust into the prepared pie pan.
Fill and bake as your pie recipe directs.
(IF EASIER THEY HAVE SOME ALREADY MADE GF CRUST)

THE SAUCE IS ALREADY IN OUR COOKBOOK THAT IS THE SAUCE USED AND MADE 

FOR THE CHEESE IT IS ALL GLUTEN FREE DAIRY FREE AND SOY FREE CHEESE BY THE BRAND DAIYA  

ADD THE TOPPING YOU LIKE AND THERE IS A GLUTEN FREE PIZZA 
**ENJOY**

Recipe written by: Beata Pietras

Tuesday, 3 July 2018

My Acid Reflux Coach - Vagus nerve + GERD connection

July 03, 2018 0 Comments


The Vagus Nerve is the longest nerve of the autonomic nervous system and is responsible for many“rest and digest” functions of the body.

Some Vagus Nerve Functions:
1. Lowering the heart rate
2. Gastrointestinal peristalsis
3. Gag Reflex
4. Vomiting
5. Stomach Acid Production
6. Satiation

An under-stimulated Vagus Nerve and Low Vagal Tone may lead to:
1. Low Stomach Acid
2. Delayed Stomach Emptying (Gastroparesis)
3. Inflammation
4. Constipation
5. High resting heart rate

For more info see: http://www.saragottfriedmd.com/viva-las-vagus-how-vagal-tone-impacts-your-health-and-10-ways-to-‎improve-it‎/

Possible ways to irritate, or inhibit the function of, the VAGUS NERVE:
1. Forward Head Posture
2. Slumping or Hunching
3. Stress
4. Anxiety
5. Fatigue
6. A Hiatal Hernia
7. GI distress

Possible ways to damage the VAGUS NERVE:
1. Diabetes
2. Alcoholism
3. Infection

Source: https://www.livestrong.com/article/144353-list-spinal-nerves/ 

Ways to stimulate the vagus nerve:
1. Holding your breath for a few seconds
2. Dipping your face in cold water
3. Coughing
4. Tensing the stomach muscles as if to bear down to have a bowel movement

Source-https://en.wikipedia.org/wiki/Vagus_nerve

Possible ways to reset vagal tone:
1. Singing/chanting
2. Meditation/Mindfulness
3. Fasting
4. Laughter
5. Yoga

Source: http://www.saragottfriedmd.com/viva-las-vagus-how-vagal-tone-impacts-your-health-and-10-ways-to-‎improve-it‎/

Written by: My Acid Reflux Coach

Sunday, 24 June 2018

Cabbage Roll aka Golbaki or Sarma

June 24, 2018 0 Comments
A meal with many names, you probably wonder why? Well, this is one of the most famous meals in the middle and eastern Europe. Each country has its name for it. For example, in Polish, it's called Golabki, while in Croatia, we call it - Sarma. 
But since this is mostly US group, let's call it - Cabbage Roll :)

Cabbage is famous for its miraculous effects on GERD. So let's enjoy this truly GERD friendly meal altogether! Just to point out - feel free to replace any ingredient with the one that works better for you (in a case if you, for example, do not tolerate garlic).




What you need:
1 head of cabbage 
2lbs of ground beef (lean) 
2 cups of white rice (cooked) 
2 eggs
1 onion (chopped)
1tbs of salt
1tbs pepper 
1tbs of garlic powder
(YOU CAN ALWAYS SUBSTITUTE WHAT YOU CANT TOLERATE FOR SOMETHING ELSE)


INSTRUCTIONS:
Add the lean beef with all of your seasonings that are listed above^ and let it sit together for a few minutes (10-15) 
Let the cabbage sit in boiling water until they are nice and easy to take apart 
Then when you take the cabbage apart you can start making palm size or bigger meatballs and flatten them up a little bit 
then fold the sides of the cabbage around the meat so the meat is completely inside the cabbage 
After you are done you can put them back into a big pot and let them boil on medium heat until the meat is tender and ready to eat (about an hour or 2)
******ENJOY*****

Recipe by: Beata

Friday, 22 June 2018

My Acid Reflux Coach - Some herbal teas may trigger GERD?

June 22, 2018 0 Comments
Post written by: My Acid Reflux Coach



Did you know some herbal teas may trigger GERD? 🍵

☕ Remember, herbs can have multiple different effects on your system. Although they may stimulate digestion, reduce inflammation, or be mucoprotective, some herbs may also relax the lower esophageal sphincter and make acid reflux worse.

Carminative herbs are a type of herb that may relax the lower esophageal sphincter allowing for more acid reflux. Some carminative herbs that I see commonly used to help with chronic heartburn include but may actually be making it worse for some people are:

1. Anise seed
2. Caraway
3. Fennel
4. Ginger
5. Lemon Balm
6. Licorice
7. Oregano and Parsley
8. Peppermint

Other carminative herbs you may be using in your everyday cooking include:

1. Rosemary
2. Sage
3. Garlic and Onion
4. Thyme
5. Pepper
6. Cardomon
7. Basil
8. Cumin
9. Cinnamon and Nutmeg
10. Mustard

But remember that the cause of your gastroesophageal reflux disease may not be a faulty lower esophageal sphincter (LES). For many people, the above herbs may help their GERD.

Listen to your body. 👂👂

For more information and a larger list of herbs that may affect the LES see: https://nextooze.com/carminative-herbs-relax-lower-esophageal-sphincter-worsening-acid-reflux/

Post written by: My Acid Reflux Coach

Monday, 18 June 2018

My Acid Reflux Coach - What is the best type of sugar for your GERD?

June 18, 2018 0 Comments

The post was written by https://www.facebook.com/acidrefluxcoach/

Make sure to like his Facebook page to support him and to give him an additional inspiration to write these awesome and educational posts for us!



What is the best type of sugar for your GERD?

Have you tried switching to:
a. Stevia
b. Raw Honey
c. Blackstrap Molasses
d. Dates
e. Maple Syrup

It’s hard to give up sugar. Some scientists argue that sugar can be as addicting as cocaine for rodents. So, if you can’t, or are not going to, give up sugar, then what is the healthiest sugar?

⚠️ Remember, GERD is an individual disease. A sugar/sweetener that works for some people may not work for you. Therefore, it’s important to know the factors that could influence your reaction to a substance. For sugar and sweeteners, consider the following factors:

1. Glycemic Index - How is the sweetener affecting my blood sugar levels?
2. Side Effects - Has the sweetener been linked to cancer, diabetes, or unpleasant symptoms?
3. Refinement Level - How refined/processed is the sweetener?
4. Nutrient Quality - How “empty” is my sweetener? 
5. Sugar Type - Glucose, Fructose, Lactose, Sucrose, Maltose, etc. 
6. Source - Is your sweetener organic?
7. Your Reaction - How do you feel when I use this sweetener?

Now, all of the above factors are related, but breaking down each sweetener in this way can help you make the best choice when it comes to sugar and your gastroesophageal reflux disease.



-------------------------------- Glycemic Index (GI)

Glycemic Index describes how much, and how quickly, a consumed substance effects blood sugar levels. Note: “white bread has a higher rating [GI] than table sugar, and that fruit leather is higher than a typical chocolate bar. The most significant factor driving use of the glycemic index for food choices is that several research studies reveal a connection between high-carbohydrate, high glycemic diets, and some diseases. (...) It is important to keep in mind that this is still very new science without long-term assessment and verification.” - https://www.badgut.org/information-centre/health-nutrition/glycemic-index/


The sweeteners with the highest GI are:
1. Maltodextrin - 110
2. Maltose - 105
3. Dextrose - 100
4. Glucose - 100
Some of the sweeteners with the lowest GI:
1. Stevia - 0
2. Inulin - 1
3. Mannitol - 2
4. Xylitol - 12


-------------------------------- Side Effects
Beware of low glycemic index sweeteners like aspartame that have been linked to cancer. - https://draxe.com/artificial-sweeteners/
High Fructose Corn Syrup has also been linked to a number of horrible side effects. See: https://www.globalhealingcenter.com/natural-health/high-fructose-corn-syrup-dangers/


-------------------------------- Refinement Level
The processing of food may destroy/remove enzymes and nutrients originally found in the sweetener. Furthermore, the refinement process may alter compounds that may then have a possible negative effect on the body.
Raw Honey is unrefined honey with a number of benefits: https://www.healthline.com/health/food-nutrition/top-raw-honey-benefits

Less refined types of sugar include:
1.Demerara Sugar
2.Turbinado Sugar
3. Muscovado Sugar
4. Cane Sugar
Using fruits like dates to sweeten dishes is a great way to avoid processed sugars/sweeteners.


-------------------------------- Nutrient Quality
When you use dates instead of sugar to sweeten a dish, you are also consuming the other nutrients found in the date. Molasses is a byproduct of the refinement of sugarcane or sugar beets. This refinement leaves the sugar as an “empty carb”, whereas molasses that remain still contains a good portion of the nutrients found in the original plant source.



-------------------------------- Sugar Type
Now remember, you may tolerate high GI sweeteners like dextrose better than lower GI sweeteners like Fructose. A high GI may mean that your body will absorb it before bacterial overgrowth can ferment it - https://www.quora.com/Is-sugar-allowed-for-an-SIBO-small-intestine-bacterial-overgrowth-specific-diet
But, for some types of overgrowth like candida, all types of sugars may need to be avoided: https://www.livestrong.com/article/111666-foods-not-eat-candida/

Although they have a high GI, Glucose and dextrose are considered a low FODMAP sweetener because they don’t contain excess fructose. Whereas low GI sweeteners like Xylitol and Sorbitol are higher FODMAP. - https://www.dietvsdisease.org/diy-low-fodmap-diet/#What_Are_FODMAPs

Other High FODMAP sugars and sweeteners:
- Fruit sugar
- Fructose
- Agave syrup
- Honey
- High Fructose Corn Syrup
- Molasses
See: https://alittlebityummy.com/the-ultimate-guide-to-low-fodm…/


-------------------------------- Source
“Organic evaporated cane juice is a relatively unrefined sweetener made from the stalks of the sugar cane plant. It is healthier than the refined cane sugar present in so many beverages and baked goods in part because, being organic, it is produced without chemical fertilizers and pesticides. It is also closer to the unprocessed original plant, so it contains more nutrients than highly processed alternatives.”- https://www.livestrong.com/article/121913-organic-evaporated-cane-juice/


-----------------------------------🚫☣️☢️🚫
Remember: “Sugar is sugar, no matter what form it’s in. If you eat too much coconut sugar it’ll tax your liver, cause toxic accumulation, increase your risk of fungal infections, decrease brain function, and metabolize directly into fat.”- https://blog.bulletproof.com/5-not-so-sweet-facts-about-coconut-sugar/

Written by: My Acid Reflux Coach