GERD Friendly

Sunday 29 July 2018

My Acid Reflux Coach - Eating on a schedule and GERD

Shaky 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.'

Sources: http://www.stopcoloncancernow.com/buttseriously/healthy-living-tips/why-eating-on-a-schedule-may-improve-your-digestion

https://www.healthy-eating-for-a-healthier-life.com/healthy-eating-schedule.html

Written by: My Acid Reflux Coach

# Gerd Info Center

Monday 16 July 2018

Heartburn-Friendly Baked Chicken Parmesan

Shaky 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

# GERD Friendly Recipes

Monday 9 July 2018

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

Shaky 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/

Written by: My Acid Reflux Coach

# Gerd Info Center

Friday 6 July 2018

Spaghetti or Pizza Gerd Friendly Sauce

Shaky 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!

# GERD Friendly Recipes

Wednesday 4 July 2018

GF Crust + Tips for gluten free pizza!

Shaky 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

# GERD Friendly Recipes

Tuesday 3 July 2018

My Acid Reflux Coach - Vagus nerve + GERD connection

Shaky 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/