Steve Victor

Fit for Life!

Monthly Archives: February 2012

Heartburn Friendly Cooking

Cooking for yourself or others who suffer from heartburn can be a challenge because the list of foods that trigger heartburn is long and varied. I asked Jody Victor® to tell us more about cooking to prevent heartburn.

Jody Victor®: Try to avoid the major trigger foods: tomatoes, peppers, citrus, chocolate, and mint. Look for recipes for no-tomato casseroles, lasagna, and pizza. If you like pasta dishes use pesto or olive oil with parsley and garlic for sauces. Fatty foods trigger heartburn because they take longer to digest and linger in your stomach. Bake or broil foods instead of frying them. Substitute low-fat yogurt in recipes that call for cream. Cut back on the meat portions of recipes and add more vegetables. Include whole grains such as brown rice in your recipes instead of refined grains. Serve fresh fruit for dessert instead of chocolate cake. Limit your portion sizes. The bigger the meal you eat the better the chances of acid reflux. Eat slowly. Put your fork or spoon down between bites. Chew, chew, chew. The more you chew your food, the more saliva you produce. The more saliva you produce, the better your digestion.

 

NO-TOMATOES LASAGNA

12 ounces super lean ground beef or ground turkey

1/2 cup basil pesto

1/2 cup beef or chicken broth

2 cups grated zucchini

1 1/2 cups skim ricotta cheese

2/3 cup chopped green onion (if tolerated)

12 ounces wide lasagna noodles

2 cups low-fat alfredo sauce

1 1/2 cups grated skim mozzarella cheese

Preheat oven to 375 degrees. Cook noodles in large pot of boiling water until just tender. Drain well. While noodles are cooking, brown the ground beef in a nonstick frying pan sprayed with vegetable oil. Place browned beef in a large bowl and add pesto, broth, and zucchini. Toss together. In a separate bowl, mix the ricotta with green onions (if using). Spread one cup of the alfredo sauce in the bottom of a 9×13 baking dish. Add three strips of lasagna noodles. Spread half the beef mixture on top.  Spread half the ricotta on top of beef mixture. Lay three strips of noodles. Spread remaining beef mixture on top. Spread other half of ricotta on top of beef. Add three strips of noodles. Spread remaining cup of alfredo on top noodles. Sprinkle with grated mozzarella. Bake for 25 to 35 minutes.

 

BAKED CHICKEN AND RICE

4 skinless, boneless chicken breasts

2 10.75 ounce cans of condensed cream of mushroom soup

2 1/2 cups low-fat or no-fat milk

1 1/2 cups uncooked brown rice

2 4.5 ounce cans sliced mushrooms

Preheat oven to 350 degrees. Mix together mushroom soup and milk in a mixing bowl. Stir until well blended. Take one cup of soup/milk mixture and set aside. Add rice and mushrooms to mixture and pour into a 9×13 baking dish. Place chicken breasts on top of mixture. Pour the set-aside cup of mixture over chicken. Cover with foil and bake for one hour. Remove foil and bake for 15 more minutes.

 

OVEN FRIED CHICKEN

6 large boneless, skinless chicken breasts

2 cups buttermilk

4 tablespoons butter or margarine, melted

1/2 cup flour

1/2 cup cornmeal

1 teaspoon salt

Place chicken in a large bowl and add buttermilk. Cover with plastic wrap and set in refrigerator for 30 minutes. Preheat oven to 400 degrees. Spray a 9×13 baking dish with nonstick cooking spray. In large zip-style plastic bag, place flour, cornmeal, and salt. Shake well to mix. Place chicken, one piece at a time, into the flour mixture. Shake well to coat. Place coated chicken in baking dish. Drizzle half the melted butter/margarine over chicken. Bake for 10 minutes, turn pieces over and drizzle with the rest of the butter/margarine. Bake an additional 10 minutes or until cooked thoroughly. Don’t overcook.

 

BAKED PORK CHOPS

8 large pork chops or steaks

1 teaspoon salt

1/2 cup apple cider vinegar or juice

2 teaspoons dried oregano

3 bay leaves

1 cup low-fat chicken broth

Fresh chopped parsley for garnish (optional)

Place chops into a glass baking dish and sprinkle with salt. Drizzle apple cider/juice over chops. Sprinkle over with oregano. Place bay leaves between a couple of the chops. Cover dish with plastic wrap and place in refrigerator for at least 4 hours. Preheat oven to 325 degrees. Heat a nonstick skillet over high heat. Remove pork chops from marinade and brown quickly on both sides and place them back in baking dish with marinade. Pour in chicken broth. Cover baking dish with foil and bake for 2 hours or until meat is very tender.

All the Best!

Steve Victor

 

 

 

Heartburn- Over The Counter Remedies

OK, you’ve tried some of the natural remedies and you’re still having heartburn. I asked Jody Victor®  to tell us about some over-the-counter medications that can help heartburn.

Jody Victor®: Steve, there are quite a few OTC medications you can try. As always, please check with your doctor before you try anything new.

ANTACIDS- Antacids neutralize stomach acid to help relieve heartburn, sour stomach, acid indigestion, and upset stomach. Antacids last 30 minutes to 2 hours, depending on whether your stomach is empty or full. Keep in mind that antacids reduce nutrient absorption, such as iron, and increase blood pressure as they upset your kidneys. They also change the pH of your stomach, causing pepsin to become deactivated. This in turn interrupts digestion and can make your heartburn worse. Examples of antacids include: Alka-Seltzer, Alka-2, Bromo-Seltzer, Gaviscon, Gelusil, Maalox, Milk of Magnesia, Mylanta, Riopan, Rolaids, and Tums.

 

H2 BLOCKERS (Histamine Receptor Antagonists) – H2 Blocker inhibits the action of histamine, which stimulates the secretion of stomach acid, and partially blocks the production of stomach acid. H2 blockers last 6 to 10 hours. Examples of H2 blockers include:AxidAR, Pepcid AC, Tagamet HB, and Zantac 75.

 

ANTACID H2- Antacid H2 is a combination of an antacid and an H2 Blocker that neutralizes existing stomach acid and inhibits the production of more stomach acid.  Antacid H2 lasts 6 to 10 hours. Only one example of example of Antacid H2: Pepcid Complete.

 

PROTON PUMP INHIBITORS (PPIs) – PPIs deactivate acid pumps in the cells of your stomach where the acid is produced. PPIs are for people with frequent heartburn (two or more days a week). PPIs last up to 24 hours. Examples of Protein Pump Inhibitors include: Prilosec OTC, Prevacid 24HR, and Zegerid OTC.

All the Best!

Steve Victor

 

Heartburn- Natural Remedies

Heartburn can be mild or severe, occaisional or chronic. I asked Jody Victor® to tell us some easy natural remedies for that occaisional, mild heartburn.

Jody Victor®: You’re right Steve, heartburn is not the same for everyone. Here’s some great natural remedies to try, but as always, please check with your doctor.

  1. CHEWING GUM Chewing gum is the #1 most powerful remedy for occasional heartburn. Chewing gum causes the release of saliva and increases the pH of saliva. Saliva dilutes and flushes out stomach acid. The act of chewing stimulates brain areas which go into active digestive processes in your stomach and small intestine, encouraging digestion to take place. A good side effect that researchers have found is that prolonged chewing does not affect saliva rates after gum chewing has stopped. This means you do not become reliant on gum for saliva production. And there’s even a bonus side effect: good chewing function is associated with good memory and sharp cognitive function. Keep in mind that mint increases the production of stomach acid and helps lower esophageal sphincter pressure. Instead try mild fruit-flavored gum.
  2. LUKEWARM WATER Drink a large glass of lukewarm water or herbal tea at the first sign of heartburn. The warm water dilutes and flushes out stomach acid.
  3. APPLE CIDER VINEGAR Vinegar is an unusual remedy if you think about it. Vinegar’s primary ingredient is acetic acid. One study had acids (including acetic) placed at various points along the esophagus and throat. Researchers found that the acid in vinegar stimulated the salivary glands and that the higher they placed the acid on the esophagus the stronger the body’s response (salivation). Some people report that vinegar has helped with their heartburn. Some have reported no helpful results. If vinegar is going to work for you it will work on the first time you try it. Keep in mind that vinegar has also been used for treatment of diabetes (improves the function of insulin). If you take medication for diabetes (both types 1 and 2) you should talk to your doctor before using vinegar for heartburn as it may alter the way your medication works.
  4. MILK Even though milk is a weak acid it still acts as a buffer solution. A buffer solution is a solution that resists any changes to its pH. So when you mix milk and stomach acid the resulting solution is less acidic than stomach acid. This is how antacids work as well. Both are short-lived remedies and if used regularly may temporarily change the pH of your stomach. Obviously if you are allergic to milk or suffer lactose intolerance this is not the heartburn remedy for you.
  5. BAKING SODA For generations drinking a teaspoon of baking soda mixed in a glass of warm water was used for heartburn. Baking soda has been replaced by calcium carbonate in antacids because it has too many side effects when consumed regularly. Baking soda can help the people with rare incidences of heartburn if no antacids are available.
  6. IODINE SUPPLEMENTS Switching back to regular iodized table salt from sea salts may improve your heartburn symptoms. Or you can add an iodine supplement to your diet. There is a strong link between hypothyroidism and acid reflux. Iodine is essential for thyroid function.
  7. ALOE VERA JUICE Aloe vera juice heals your intestinal tract.
  8. PAPAYA CHEWABLE TABLETS
  9. CHAMOMILE TEA Chamomile relieves esophageal irritation.
  10. LICORICE Licorice is used to treat heartburn and stomach and esophagus ulcers.
  11. CELERY Celery requires a lot of chewing. Chewing produces saliva and saliva is the best heartburn remedy.
  12. MUSTARD Mustard helps alleviate heartburn simply because it contains vinegar. Try to work mustard into your cooking.
  13. FENNEL SEED OIL There is no direct research on fennel seed oil but there are plenty of positive testimonials from heartburn sufferers. It’s an inexpensive supplement that could help you.
  14. PINEAPPLE Pineapple contains a high concentration of an enzyme known as bromelain. Bromelain aids protein digestion and reduces inflammation.
  15. PROTEIN SHAKES If you suffer from morning reflux, mix a high-quality protein powder with as little water as possible.
  16. RAW POTATO JUICE Wash a potato very well and do not peel it. Place in a juicer and mix it with some other juice for taste.

All the Best!

Steve Victor

Heartburn- The Basics

Heartburn (reflux) is a digestive problem that occurs when stomach acid comes into contact with the delicate lining of the esophagus, causing irritation. I asked Jody Victor®  to tell us more about it.

Jody Victor®: Well, Steve, it starts with a burning sensation in your upper abdomen, behind the breastbone, and makes your chest feel like it’s on fire. The burning and chest pain may travel from your diaphragm to your throat. It may be accompanied with a sour taste in your mouth and a sensation that the food you just ate is re-entering your mouth.

If you have heartburn once a month, it is considered mild. About 20 percent of adults have mild heartburn. If you have heartburn once a week, it’s considered moderate. Daily heartburn is considered severe and is a medical condition that requires medical help. Severe heartburn is a symptom of another digestive disorder, and not a disorder itself. Heartburn is the most common symptom of gastroesophogeal reflux disease (GERD). If you have GERD your heartburn symptoms can also include difficulty swallowing and chronic coughing.

If you have heartburn once a month (mild) or once a week (moderate) here are some triggers to avoid:

  1. Citrus fruits and juices (especially on an empty stomach)
  2. Tomatoes (acidic)
  3. Garlic
  4. Raw onions
  5. Mints (peppermint and spearmint relax your sphincter muscle, allowing stomach acid to flow back to your esophagus).
  6. Fried and fatty foods (cheese, nuts, meats). Fat slows down the emptying of your stomach.
  7. Alcohol (opens your sphincter)
  8. Caffeine (coffee, soda, iced tea). Drink in moderation and do not drink 2-3 hours before you go to bed.
  9. Carbonated drinks (cause gastric distension, increasing pressure on your esophageal sphincter)
  10. Chocolate (relaxes your sphincter)

Not all heartburn sufferers have the same triggers, even if they do have the same symptoms. To find your heartburn triggers, keep a daily diary of the foods you eat and the beverages you drink to help identify them. Keep track of when you consume them. It’s not just what you eat, it’s how much, when, and where as well.

If you have mild to moderate heartburn here are some lifestyle and diet changes you can make to lessen the occurrences:

  1. Lose weight
  2. Wear loose clothing
  3. Eat frequent smaller meals. Four to six small meals a day instead of three big ones.
  4. Do not overeat.
  5. Eat slowly. Put your fork or spoon down between bites.
  6. Relax after a meal. But do not lie down.
  7. A leisurely stroll around the block will help reduce stress and aid digestion. Extreme exercising after a meal causes acidic stomach contents to linger in your stomach.
  8. Try to eat your last meal at least 2 to 3 hours before lying down.
  9. If you take any pills at night (especially muscle relaxants or blood pressure medications), sit up for at least 30 minutes before lying down.
  10. Try extra pillows for your head or elevate your whole bed by placing 4 to 6-inch blocks under the legs at the head of your bed.

All the Best!!

Steve Victor