A Fridge Makeover for Better Health

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The Best Life Diet

The Get with the Program! Guide to Good Eating: Great Food for Good Health

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Have you ever really analyzed what’s in your refrigerator? Unless you’re trying to lose weight, probably not. But if you’re one of the 20 million American who suffer from frequent heartburn - a common symptom of acid reflux disease (gastroesophageal reflux disease, or GERD) - or even if you suffer from occasional acid reflux symptoms, it wouldn’t be a bad idea. Lifestyle changes may benefit people with acid reflux disease.

While foods themselves don’t cause reflux disease, they may aggravate the condition. Ingredients and foods made with chocolate, alcohol, peppermint, and perhaps onions and garlic can contribute to acid reflux events. Other potential reflux triggers can include fried and fatty foods; coffee and tea, both caffeinated and decaffeinated; pepper; spearmint and carbonated drinks. Additional foods can be associated with reflux events, such as citrus fruits, mint flavourings, spicy foods, and tomato-based foods like spaghetti sauce, chilli and pizza.

“Remember, how people react to different foods is very individual,” says Cecilia Pozo Fileti, a registered dietician and fellow of the American Dietetic Association (ADA). “If your food’s talking back to you, start a log to find your heartburn triggers. Changing your diet can make a difference.”

So grab your shopping list and jot down these healthy options:

Milk and dairy products

Low-fat buttermilk, skim or low-fat powdered milk or soy milk; and low-fat cheeses and yogurts. Replace ice cream with sorbet.

Meat, poultry, fish, dry beans and nuts

Lean cuts of beef, pork, poultry, fish, eggs and soy.

Drinks

Herbal, caffeine-free or noncarbonated drinks and water.

Dessert

Sherbet ices and fresh fruit.

“Try citrus or high acid fruits and vegetables in small doses. Isolate each fruit or vegetable to see if it’s a trigger food for you. See how your body feels afterwards. Limit the use of oils, butter, mayonnaise and full-fat cream cheese. Switch to lower fat versions and keep to teaspoon-type portions, with a daily goal of less than 8 teaspoons per day,” says Pozo Fileti.

Living with acid reflux disease doesn’t mean you need to give up the things you like to eat, but you may need to modify your recipes.

Try this beef stew makeover

A recipe that bypasses potentially troublesome ingredients like tomatoes, onions, and garlic - without sacrificing robust flavour. Great for family or company - and especially great during cool weather.

• 1/2 pound round steak, trimmed of fat

• 1/2 teaspoon olive oil

• 1 can (14 ounces) fat-free beef broth

• 1 large celery rib, sliced

• 1 bay leaf

• 2 quartered red-skinned potatoes

• 1 cup baby carrots

• 4 ounces baby Portobello mushrooms, sliced

• 1/2 tablespoon cornstarch

• 1/4 cup cold water

• 1/4 teaspoon dried thyme

Cut beef into 1-inch cubes. Warm the oil in a large, deep non-stick skillet over medium-high heat. Add the beef cubes. Cook and stir until browned. Reduce heat to medium. Add the broth, celery, and bay leaf. Cook and stir to mix well. Cover and simmer one hour, until beef is tender.

Stir in potatoes, carrots, mushrooms, and thyme. Cover and simmer another 10 to 15 minutes until vegetables are tender. Discard the bay leaf.

In a small dish, stir the cornstarch into water until completely dissolved. Add the cornstarch mixture to the stew. Cook and stir over medium-high heat until thickened.

Serve piping hot with a slice of cheese toast and a small salad.

Makes 2 servings; Per serving: 468 calories, 48 grams protein, 45 grams carbohydrate, 5 grams fibre, 11 grams fat, 3 grams saturated fat, 102 milligrams cholesterol, 796 milligrams sodium, 107 percent vitamin A, 47 percent vitamin C, 5 percent calcium, 31 percent iron, 43 percent zinc.

In addition to your refrigerator makeover, here are some simple lifestyle changes that can help ease your symptoms:

• Raise the head of your bed. Just stacking pillows won’t help, so try putting a foam wedge under the top part of the mattress, or use wooden blocks to prop up the legs at the head of the bed.

• Wait three hours after eating before lying down.

• Eat small meals throughout the day.

• Eat in a calm, relaxed place, where you can sit down while you’re eating.

• Don’t wear tight-fitting clothing.

• Don’t smoke.

• Exercises such as walking, swimming, tennis, golf and bicycling are all great ways to keep your body feeling good. Check with your doctor before starting any exercise program.

• Achieve and keep your healthy weight.

If you have persistent, frequent heartburn two or more days a week, despite use of over-the-counter medications and diet changes, it may be time to see your doctor. If your doctor tells you it’s acid reflux disease, he/she may prescribe Aciphex (rabeprazole sodium) tablets. One Aciphex 20 mg tablet taken once a day can help manage acid reflux disease.

Aciphex is also used for short-term (four to 8 weeks) treatment in the healing and symptom relief of damaging (erosive) acid reflux disease and to maintain healing of damage (erosion) and relief of heartburn symptoms that happen with acid reflux disease. Aciphex has not been studied for treatment lasting longer than 12 months.

Aciphex has a well-established safety profile. The most common side effect possibly related to Aciphex is headache. Symptom relief does not rule out other serious stomach conditions. Patients on warfarin (such as Coumadin) may need to be monitored more closely by their doctor.

For more information, log on to www.aciphex.com.

Courtesy of ARA Content

Kitchen and Cuisine