Burn excess calories: Avoid heart burn!

An occasional acid reflux is common and everyone of us experience it from time to time!

But frequent acid reflux that is involved with large amount of acid becomes a problem. GERD,  Gastroesophageal reflux disease, is a more severe form of acid reflux.  

No worries……… Lifestyle changes help control GERD.

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Eating smaller meals and identifying and avoiding the foods that causes heart burns like: tomato sauce, alcohol, fatty or fried foods, chocolates, garlic, mint, onion and caffeine, will help prevent acid reflux and live symptoms free!

To curb the heartburn, it is wise to design your meals with naturally low- stomach acid producing food, that is, the food that prevents the excess stomach acid secretion and the splash up of the same into the esophagus!

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Banana & Apples are very effective in controlling the acid reflux. If taken along with the meal the soluble fiber and vitamins & minerals help digest the food and absorb the nutrients effectively. Honey dew, berries, peaches and cantaloupe are also aids in stomach-acid, that help control the heart burn.

Banana is kids friendly. You can make a healthy, delicious banana and egg pancakes in few minutes.

Mash a banana with dinner fork. Whisk an egg and add it to the mashed banana. Mix well until the banana and egg is completely combined. The batter has no flour, so it will be very loose and liquid. Drop roughly 2-3 tablespoon of the batter to a hot non-stick pan and cook well on both sides until it is done. Top the pancakes with a honey!

Yogurt

Bacterial overgrowth, a major factor in heartburn. Probiotics are effective in reducing the harmful bacteria in the gut. Restoring a healthy balance of intestinal flora is an important aspect of GERD prevention cum treatment. Yogurt, a natural buffer! It contains milk proteins and collidal salts which prossess both acid and base properties that act as buffering agents!

How about a salad with yogurt for lunch? Mix cubed chicken, cubed honeydew melon cubes in a bowl and yogurt with a pinch of salt and pepper. Enjoy this colorful and nutrients densed salad with brown rice and green bean for lunch!

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Fruits

All kind of fruits, esp. apples, berries, bananas, peaches, pears, papaya, pineapple will help during treatment and of course for the prevention of GERD

Peach almond smoothie is more refreshing and packed with nutrients.

Just whirl 2½ cup of peaches with 2 cups of soymilk and a handful of soaked almonds with a tablespoon of honey. Enjoy with your partner as a summer refresh!

Vegetables

All kinds of dark green vegetables, roots (except onions) and greens are good sources of vitamins & minerals and fibers that help control acid reflux. Steaming and baking are highly recommended to reap the benefits of these vegetables. The fibers will help you keep full for longer time and will keep your intestines less irritant. Vegetables can be enjoyed both in raw and cooked forms. If suffering from heart burns or GERD, avoid tomatoes, onions and lemon dressings.

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Whole grains

Whole grains are rich in both macro & micro nutrients and fibers. They help control the insulin spike with the slow release of sugar into the blood. The fibers keeps you full for a longer time. See that the food is not cooked with more fat because fats tend to increase the acid reflux.

Oatmeal, a soft start in the morning doesn’t cause reflux. It is more filling and the soluble fiber in the oats help control the cholesterol absorption too! How about whipped banana with oats for morining breakfast. Puree half a banana in the food processer until soft, creamy and fluffy, stir it to the cooked oats and top it with baked almonds. Thats’ it! The non-dairy but healthy breakfast is ready!

Other best breakfast options are whole meal bread egg sandwich, chappati with dhal or vegetable sabji, Seashell pasta and bean (black bean, corn kernel) soup, noodle soup with vegetable and egg or fish.

Fish

Fish is an excellent source of protein, that help prevent acid reflux. Baked or steamed fish or sliced fish soup with just pepper with less spices will help avoid acid reflux. If you are already suffering from GERD, it is wise to  avoid spices that supports the reflux and say a “NO” to smoked fish for it delivers a hefty dose of sodium and a possible growth-site of Listeria bacteria, too! Excess harmful bacteria in the gut will increase the acid reflux. Why take risk? Just enjoy the steamed or baked fish with pan roasted vegetables like asparagus, mushrooms , peas and bell peppers.

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Chicken

Skinless chicken especially the breast with less fat when compared to the other parts of the bird will help reduce the heart burn. Lesser the spices lower the acid effects!

Greesy fried foods, succulent rib-eye steak, yummy chicken wings, and cheese will worsen the acid reflux symptoms. So, be on guard….

Camomile tea and  Green tea

Caffeine rich coffee, tea and sodas will aggravate the acid reflux condition. It doesn’t mean that you have to completely give up coffee. It is as simple as watching the portion size. Guzzling the coffee or tea all day long will result in severe heart burn. Rather, switching to non-caffeine tea like camomile or green tea, will help you to avoid acid reflux and feel more relaxed.

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Maintain your weight

Obesity will lead to increased reflux! Wondering what is the connection between obesity and GERD? Studies have shown that excess body weight and increased belly size may cause heartburn, for the excess belly fat causes pressure on the stomach. Sounds logic!

Watch out! Greezy fried foods, succulent rib-eye steak, yummy chicken wings, cheese will worsen the acid reflux symptoms. So, eat the right food for your body to work properly and help burn the fat efficiently.

Stop using the tobacco, no matter what form it is in, for nicotine weakens the lower esophageal muscle.

Recommendations on how to manage GERD

  • Decrease total fat intake
  • Eat frequent small meals
  • Identify the irritants and avoid them
  • Limit the spices
  • Decrease caloric intake if weight loss is required.

References:

http://www.mckinley.illinois.edu/handouts/gerd_diet.html

http://gicare.com/diets/gerd/

El-Serag, H. (2008). The Association Between Obesity and GERD: A Review of the Epidemiological Evidence. Digestive Diseases and Sciences53(9), 2307–2312. doi:10.1007/s10620-008-0413-9

7 Easy ways to create your plate

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  1. Divide your plate into 3 portions: 1 half and 2 quarters

2.  Fill the largest section with non-starchy vegetables like:Spinach, turnips greens, cabbage, mushrooms, okra, cauliflower, carrots, bell peppers, bak choy

3.  Fill in the 1st quarter section with your protein like:

Chicken or turkey without skin
Salmon or tuna or catfish
Shrimp or oysters
Lean cut beef or pork or an egg
Tofu or cooked Beans or Peas

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4.  Fill in the 2nd quarter section with grains and whole food starches like:
Whole grain bread, tortilla, brown rice, pasta, potatoes, sweet potatoes

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5.  Add a serving of dairy

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6.  Add a serving of fruit

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7.  Complete your meal with
Plain water or unsweetened tea or coffee

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Regular physical activities, min 30 minutes a day can give you mental health benefits and increase your chances of living longer!

References

http://www.choosemyplate.gov/

http://www.cdc.gov/physicalactivity/everyone/health/

http://www.hpb.gov.sg/

Go: white..brown…wild…???

Rice and calories

Eating healthy and having a regular physical activity are the important lifestyle behaviors that can keep chronic diseases at bay.

Eating rice can be a healthy option if you can take into account the type and the amount of the rice consumed.

 

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Rice is the most popular grain and is a fundamental food in most cultural cuisine around the world! Rice is a good source of energy and is cholesterol free.

As far as calorie is concerned white rice and brown rice contain almost the similar amounts! In terms of vitamins and minerals brown rice is considered a good source.

Most rice eaters choose refined white rice for it’s an easiest and quickest food to digest when compared to brown rice that takes longer time to get digested. White rice is also a good choice for those trying to avoid wheat products. But it is considered a high glycemic index food when compared to brown rice. So, just don’t eat too much white rice.

Brown rice is 100% whole grain! Eating 2 or more servings of brown rice reduces the risk of type 2 diabetes (1/2 cup, cooked – 1 serving). It is rich in fiber that can protect against many type of cancer. Brown rice is rich in selenium that reduces the risk of colon cancer. Increasingly, health conscious people are choosing brown rice over white rice.

You can always be creative and change old recipes to new ones, switch white rice to whole grain brown rice, and make it more attractive by adding fruits and vegetables to the dish.

People, often found reading the food labels while doing their grocery shopping, struggling over whether to buy brown rice or white rice. Understanding the differences in these two kinds of rice can help you make good dietary decisions.

Go wild or brown!

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Source-Rice Nutrition Facts: www.usarice.com

There are few things we need to pay attention to when discussing the rice calories whether brown or white rice. A special attention is required to understand whether rice calories mentioned on label is for raw dry rice or for cooked rice.

In restaurants and in hawker stalls the CAM00331calorie is always listed for cooked rice (white/ brown).

Raw dry rice is thinner and lighter when compared to the same rice, cooked, that is thicker and denser.

For example 100 g of cooked – white long grain regular rice gives 130 calories when compared to 100 g of the same rice-dry, packed with 360 calories! There is a great difference between these two rice calories!

Popular types of rice white/brown cooked

 

Rice – cooked Serving size Calories Fiber Protein
White-long grain 1 cup/158 g 205 0.6 g 4.25 g
White- medium grain 1 cup/186 g 242 0.6 g 4.43 g
White-short grain 1 cup/205 g 242 4.39 g
Brown rice – long grain 1 cup/195 g 216 3.5 g 5.03 g
Brown rice- medium grain 1 cup/195 g 218 3.5 g 4.52 g

Enjoy a diet rich in whole grain foods such as brown rice with lean meat, vegetables & fruits, less saturated fat and cholesterol that help reduce the risk of heart disease and certain cancers. Regular exercise will help you feel younger and live longer. Doing regular physical activity decreases the likelihood of developing obesity and can make you feel good about yourself !

References

http://www.usarice.com/

http://ndb.nal.usda.gov/