These 2 Acidic Foods Can Stop Heartburn

Archives for August 2016

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Foods that are high in acid get a bad rap. We hear ads on TV warning about them hurting the enamel on our teeth. We’re told that they can cause kidney stones and weaken our bones and muscles.

The truth is that though too much acid in your diet can cause problems, it can also be good for you if managed well.

What Acidity in Food Really Is

If you remember your basic high school chemistry, then you’ll remember hearing about pH value. That’s what tells if something is acid, base or neutral.

There’s a 14-point scale from high acid to neutral, with the most acidic being zero and the most basic, or alkaline, being 14.

Our stomachs are high in acid, with a pH of 3.5.

Our blood is just about in the middle at 7.35 or 7.45. Our bodies are built to help us to neutralize food and eliminate acid.

But when we eat foods that form a lot of acid, we get heartburn.

What are these foods?

Meat, corn, wheat, refined sugars, and processed foods.

That list is probably not what you expected.

What you need to remember here is that it’s not about how much acid a food has – it’s about what it does once it’s inside your body.

Foods that produce acid are what causes heartburn and other damage. Foods that have an alkaline effect reduce the acid load.

There are a lot of foods that have a high alkaline affect and can offset heartburn.

These include:

Vegetables: Beets, Cucumber, Kale, Peppers, Spinach
Fruit: Bananas, Berries, Cantaloupe, Lemon, Orange, Watermelon
Spices: Cinnamon, Mustard, Curry, Ginger

Interestingly, some of the foods that we think of as being highest in acid also have the strongest alkalizing effect. Two of the best of these are lemon juice and apple cider vinegar.

There are a couple of theories for why these 2 high-acid foods help relieve heartburn.

One theory is that they both help break down fat and help people lose weight. This would definitely help stop heartburn.

People say that lemon and citrus help lower blood pressure, and that may be helping too.

What is most likely happening is that both lemon and vinegar are alkalizing the acid in the stomach, and that is taking away the symptoms.

If you suffer from heartburn and want to give either of these remedies a try, it is important that you know how to do it.

The acid in either one can definitely wear down the enamel on your teeth, so when you drink it, do so through a straw. And both need to be diluted.

Take the juice from half of a fresh lemon juice and 1 teaspoon apple cider vinegar (Bragg's is best) and mix it with 8 ounces of water.

Drink this mixture every morning, before meals, or whenever the symptoms arise.

This mixture can work wonders for the symptoms of heartburn, but the flavor takes some getting used to. You could add some cinnamon to help with taste or add your favorite herbal tea bag to the water.

NOTE: If you're currently doing my 3 day detox, the best substitute for cayenne pepper in the ACV drink is black pepper. If you're experiencing acid reflux simply leave the pepper out.

Yours in Health,

Danette

P.S. Please share this info. with your loved ones who suffer with heartburn or GERD. Don't forget to leave me a comment below.

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See if this sounds familiar…

  • You are under a huge amount of stress, and have been for a while.
  • Your body aches, and you are tired all the time.
  • You constantly feel sick and exhausted.
  • You've gained weight around your middle.

If you found yourself nodding at this list, and have a bunch of other complaints to add, then you may have adrenal fatigue.

Adrenal fatigue is one of those conditions that doctors don’t seem to be able to put their fingers on. Though some doubt that it's a real medical condition, wellness experts say that as many as 8 out of 10 people have it.

Our adrenal glands are part of the body’s endocrine system. They produce hormones that are directly responsible for how we feel and function, and especially how we handle stress.

When we're threatened physically, emotionally or mentally we are able to respond because they send blood where it is needed. But at the same time they slow other bodily functions that aren’t needed for the stress response.

And when the body undergoes too much stress or is subjected to an unhealthy lifestyle, the whole system can get overloaded and shut down.

Think you might have adrenal fatigue? Here's What to Look For.

10 common symptoms

  • You always feel tired and have a hard time waking up.
  • Your thoughts are constantly racing.
  • You are moody and snappish.
  • Your body aches and you feel weak.
  • You have a hard time focusing.
  • You feel overwhelmed.
  • You always want high sugar, high salt foods.
  • You feel depressed.
  • Your sex drive has disappeared.
  • Your hair is thinning.

People who suffer from adrenal fatigue say that they feel like they’ve lost their “get-up-and-go”, and they’re right.

When the adrenal glands aren’t working properly, the hormones that help you deal with stress, digest your food and even give you your sex drive and energy are out of balance.

The Good News

You can get your energy back by making adjustments to your life.

There are effective ways to treat adrenal fatigue and get yourself back on the right path. You can do for yourself. The key is to eat the right foods and eliminate the stress that you can control.

Foods

Eating right for adrenal fatigue means cutting out the things that are stressing your body. That means eliminating some things and adding others.

Here’s what you should avoid:

  • Caffeine and other stimulants, especially after noon
  • High fructose foods and foods with artificial sweeteners
  • Processed foods that are filled with preservatives and fillers
  • High-inflammation foods, especially those made with hydrogenated oils like canola oil, corn oil and soybean oil

Replace these stressors with foods that are easy to digest and are loaded with nutrients.

Good additions to your diet include:

  • Avocados
  • Coconut
  • Cruciferous vegetables like arugula and Brussels’ sprouts
  • Almonds
  • Pumpkin seeds
  • Chicken and turkey
  • Salmon

You also need to take a good look at your habits to see where you are adding unnecessary stress. This means you need to take action to get at least 8 hours of sleep each night.

Try to eat meals on a regular schedule, and sleep on a regular schedule too.

Get more moderate exercise. And whenever possible, laugh!

Yours in Health,

Danette

P.S. Please share this important info. with your loved ones and I love reading your comments below.

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If you're an oatmeal lover, good for you!

Oatmeal is one of the healthiest power foods you can eat. It’s filled with vitamins and minerals.

Still, you’ve probably found yourself staring at all the different labels on the oatmeal boxes and wondering what the difference is between steel cut, rolled, and quick oats.

Let’s start with the basic understanding that most oatmeal is great but there are some you need to steer clear of too!

Oatmeal causes a slow rise in glycemic levels. That makes it the perfect food to boost fat-burning while we exercise. It’s also high in protein and contains a compound that cuts our appetites by boosting a hunger fighting hormone called Cholecystokinin.

Oatmeal has been shown to help reduce blood pressure and cholesterol and help us heal more quickly. It even has melatonin, which means it’s a great pre-bedtime snack that helps us get to sleep at night.

But What Are the BEST Type of Oats?

So with all of that goodness, should we be choosing steel cut or rolled? And what about quick oats? Are they less healthy?

Turns out that from a nutritional standpoint, all oatmeal is pretty much the same. It starts off as oat groats, which are the grains found on the oat plants. These are roasted at a low heat to give them a good flavor. Roasting also helps to preserve them.

After the oat groats are roasted they are processed, and that’s where the difference is made.

Different levels of processing make a difference in look and texture more than anything else. But the less processed oats are lower on the GI Index too.

  • Steel Cut Oats: These are the least processed oat groats. They are cut up into small pieces, and that’s pretty much it. They tend to be chewy and hold onto their shape after cooking. They also take the longest to cook, but when you're eating clean, these are your best bet.
  • Rolled Oats: These are the oats you probably grew up with, and the ones that make oatmeal raisin cookies. The whole groats are steamed so that they get soft. Then they are pressed into a flat shape. This helps them cook faster and absorb more liquid. These are Danette approved too!
  • Quick Oats: These are what you find in instant oatmeal. They are the most highly processed form of oats, as they are pre-cooked, then dried and pressed flatter than rolled oats. Sometimes they are cut into smaller pieces too. They cook very fast, but are often mushy. These are the ones to avoid.

In all forms, a ¼ cup of dry oatmeal packs a LOT of nutrition. It has:

  • 5 grams of protein
  • 27 grams of carbs
  • 4 grams of fiber

My 1st choice is always steel cut oats with rolled oats as a great 2nd choice.

Be careful not to pick flavored oatmeals that are loaded with sugar.

Left in its natural state, oatmeal has virtually no sugar at all, and only 2.5 grams of fat. A serving gives you 10% of the RDA of iron too!

For an easy and nutritious way to eat oatmeal without having to fuss over it in the morning, try this delicious overnight oats recipe.

Peanut Butter Overnight Oats

½ cup unsweetened almond milk
¾ Tbsp. chia seeds
2 T peanut butter or almond butter
1 T organic honey
½ cup rolled oats
sliced banana or berries

Add almond milk, chia, nut butter and honey in a bowl and stir.

Add oats and stir again, pressing down to make sure they are covered with the almond milk.

Cover with plastic wrap and place in refrigerator overnight.

Top with sliced banana or berries.

Yours in Health,

Danette

P.S. Please share this with your friends and don't forget to leave me a comment below.

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Here’s an amazing statistic from the U.S. Department of Agriculture. Americans eat about 64 pounds of sugar per year. 64 pounds!

That’s the weight of an average 9-year-old boy!

All that sweetness comes from many sources, including fruits, snacks, desserts and beverages. It’s safe to say that’s far too much sugar and we all should cut down.

We all need some sugars for fuel, but it’s a good idea to know which one is healthiest.

Knowing the pros and cons of each is a big help to healthy eating.

  • Agave – Agave has gotten a lot of attention in the last few years. It’s a natural sweetener with a low glycemic index, so a lot of people thought it the best option.

The problem with agave is the way that it’s made. Native Mexicans once made it by boiling its sap, but now it is manufactured in factories. It is broken so far down with heat and enzymes that it loses its beneficial effects.

What’s left behind is up to 85% fructose, which is nutritionally insignificant and quickly turned to fat.

  • Honey – Honey serves up the sweetness you want in a delicious way. It’s half fructose and half glucose, and has benefits if you eat the right kind. Look for raw honey, which is pure, unpasteurized, and unprocessed.

Raw honey has enzymes, vitamins, and phytonutrients that come from flower nectar.

Raw honey has been linked to longer life, help for sinus issues and allergies, and reduced cholesterol.

Read the label carefully to make sure you’re buying the real thing. It’s not enough for it to say that it’s untreated or organic. “Natural” and “pure” are not enough. You want it to say “raw” on the label.

  • Sugars – With so many kinds of sugar available it’s easy to get confused. We all know granulated white sugar and brown sugar, as well as the raw cane sugar that’s also called turbinado sugar.

People think brown sugar has more nutrition than white, there is no real difference between the two. It’s just that the brown is colored with dark sugar syrups. Raw sugar is extracted and not refined, which is a benefit, and because it has more molasses than white sugar you may use less of it. All three are sucrose, which gets broken down into glucose and fructose. I don't touch this stuff.

  • Coconut Sugar – Coconut sugar is made from the sap of coconut trees. It’s placed in the heat to dry so it doesn’t go through any heavy processing. It is mostly sucrose, but also has some nutrients, including magnesium, potassium, and a prebiotic fiber called inulin.

It has a low glycemic level and can be used in place of refined sugar in most recipes. This is one of my go-to sweeteners.

For a sweet and healthy treat made with coconut sugar, try these simple baked apples.

Simple Baked Apples

2 medium apples
2 tablespoon chopped walnuts, almonds, or a mix
2 tablespoons raisins
1 tablespoon of coconut sugar
½ teaspoon ground cinnamon
2 tablespoons of coconut oil
½ cup of water

1. Preheat oven to 350F.
2. Mix together the nuts, fruit, sugar, and cinnamon.
3. Cut down the middle of each apple, then dig out the core of each apple half.
4. Put each half face up in a small casserole dish and put the nut and fruit mixture into the area where the core was. Top each half with about ½ tablespoon coconut oil.
5. Pour the water around the apples to keep them moist while they cook.
6. Cover the pan with foil and bake in for 30-45 minutes, until apples are soft. Every 10-15 minutes, baste the apples with the water/juice from the bottom of the pan to make sure they don’t dry out.
7. Remove from oven and let cool slightly before eating.

And if you like that recipe, you'll also like this “sinful” Apple Crisp recipe from my friends at The Nutrition Watchdog.

See, you can satisfy your sweet tooth in a healthy way and you still have great flavor!

Yours in Health,

Danette

P.S. Please share this with your friends and I want to hear from YOU so leave a comment below.

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Sushi is a relative newcomer to the American restaurant scene, but once it got started, it caught on fast.

50 years ago few had heard of it, but by the 1980s it became a craze. Today you can find sushi at your local supermarket, and sushi restaurants are everywhere.

One of the reasons that sushi is so popular is that people believe that it is healthy and nutritious, but is it?

There is no question that sushi can be low in fat. But as it turns out, sushi is one of those foods that you need to know a lot about to get all of its health benefits and avoid its pitfalls.

5 Things You Should Know About Sushi

1. Sushi is slices of raw fish mixed with, laid over or wrapped in special sushi rice. Every sushi roll is mostly rice. And the rice in a typical dish equals the same carbs as eating two slices of bread.

2. In addition to being made with short grain rice that raises blood sugar levels, sushi rice contains 2 tablespoons of sugar and 2 tablespoons of rice vinegar.

3. Though sushi may seem protein rich, a typical sushi meal contains far less protein than the amount we should be eating. You’re taking in tons of “bad” carbs that leave you hungry faster, with little of the protein that would keep you feeling satisfied.

4. A sushi meal is likely to raise blood pressure and leave you dehydrated as a result of the high level of sodium in the sushi rice and the soy sauce.

5. Sushi meals usually contain refined soy products such as tofu, soy oil and soy sauce. These contain natural plant estrogens that can cause hormonal imbalances.

So what’s a sushi lover to do?

Fear not, there are ways to eat sushi in a low-fat, nutritious way. You just need to know what to order and what to stay away from.

Skip the soup if it's Miso soup. Miso is soy so it wreaks havoc on hormonal balance.

  • Opt for salmon and tuna. Both have are high in protein and low in fat. They are also high in omega 3-s and vitamin D.
  • Load up on the wasabi. Wasabi is made from a radish, and it is high in antioxidants. Not only does it give you a burst of flavor, but it also fights free radicals and inflammation.
  • Avoid anything that is crunchy unless it’s a fresh veggie like cucumber or asparagus. The rolls that have crunch are usually fried in oils you want to avoid.
  • If your sushi restaurant offers sea vegetables, grab them. They are full of nutrients such as magnesium, vitamin K and folate.
  • Skip the rice and order the sashimi. Sashimi has all the goodness of the protein without the carbs and sugar of the sushi rice.
  • Ask for brown rice instead of white rice. It has lots more fiber and is loaded with magnesium, manganese and selenium. Or try something different. Ask if you can have soba noodles instead. They're made from whole grain buckwheat. They’re high in fiber and protein.
  • Don’t forget the ginger. It’s more than just a pretty garnish – it boosts the immune system and is a great source of potassium.

Yours in Health,

Danette

P.S. Please share this with your sushi loving friends and I love to hear from you in the comments below.

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Here's a little secret that can make good use of something you might normally throw away.

I use this scrub ALL the time and it really helps with those little bumpy dimples. Just a few ingredients that you likely already have and it's so easy to make this! Your skin will feel so soft after this too and you'll know why I call this my Love Scrub!

Here's the recipe in the video:

Cellulite Scrub recipeYours in Health,

Danette

P.S. Please share this with your friends and I always love hearing from you in the comments below.

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It’s time to give your ovens a break and give this no-bake meal plan a try.

This is a perfect option on those Summer days when it’s unbearably hot out and the thought of turning on your oven or stove makes you cringe.

I’ve teamed up with Dietitian Stacie, co-founder of The Real Food Dietitians to create this simple yet tasty one day no-bake meal plan for you. It includes healthy and light recipes that are quick to make and ones your entire family will enjoy!

Not only do these recipes require no baking, they’re also simple and quick to make. We know that Summer is a busy time for many, so these recipes are ones you can make in 10 minutes or less. That means more time to spend outdoors, with your family, and doing what you love.

One Day No-Bake Meal Plan

Breakfast

Margarita Green Smoothie

Why not start your day off like Jimmy Buffet? Well, with a healthy twist!  We highly recommend some island music while you make this one.

To make this you'll need:

margarita green smoothie recipe

See directions here.

 

Snack

Almonds (Doesn't get much easier than that so no excuses for skipping snacks)

Lunch

5 Minute Salmon Salad Collard Wrap + Carrot Sticks

Bring a taste of the “Fresh Catch of the Day” to your table with a lot less work!

To make this you'll need:

salmon salad recipe

See directions here.

Snack

Homemade Guacamole + Raw Veggies  

Guacamole is life! This recipe will fill you up without heating you up unless you like yours with a kick!

To make this you'll need:

guacamole and carrots recipe

See directions here.

Dinner

Spinach & Strawberry Salad with Pomegranate Vinaigrette 

Top it with 3-5 oz. Rotisserie Chicken 

Top this perfect medley of Summer on a salad plate with some Rotisserie Chicken and you have yourself a hassle free Summer dinner the whole family will love! And the Pomegranate Vinaigrette dressing is to die for!!

Spinach and Strawberry Salad Recipe

Dessert

Mango Madness Ice Cream

Skip dessert? No way! This guilt-free recipe will transport your taste buds to the islands.

To make this, you'll need:

mango ice cream recipe

See directions here.

Bonus Recipes

Beverage

Sweet and Refreshing Watermelon Juice 

If you're looking for the quintessential Summer sipper, this is the recipe for you!

Watermelon Juice Recipe

 

Snack

4-Ingredient Chocolate Chip Almond Butter Bites 

Better make extra because these are a hit with everyone, no matter the weather!

Almond Butter Chips Recipe

We’d love to hear in the comments below if you gave this meal plan a try and if you’d like to see more of these simple one-day meal plans!

Yours in Health,

Danette & Stacie

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Rosemary has a delightful aroma and wait 'til you hear what a simple whiff can do!

It's flavor is unmatched for use in chicken dishes, sea food, soups and sauces. But aside from its wonderful scent and flavor, rosemary offers a wealth of health benefits.

5 Reasons to Use More Rosemary 

1. Just a Sniff Boosts Brainpower and Helps Prevent Strokes

Sniffing (yes, sniffing) rosemary oil improves the activity of the nervous system. A recent study confirmed an increase in brain wave activity and brain power in subjects. The study found that they were more active and felt fresh after sniffing rosemary oil.

Research also revealed that rosemary can help prevent strokes. 

The active compound carnosic acid activates a signaling pathway that protects brain cells.

2. It Provides Some Serious Stress Relief

Rosemary is used in aromatherapy in the form of essential oils. The aromatic oils carry the active ingredients of rosemary in concentrated form. This has positive effects on mood and relieves stress.

A study on group of mice found that extracts of rosemary showed anti-depressant effect. Researchers found that the active ingredients of the herb interacted with specific nerve cells.  These cells are responsible for the secretion of ”feel-good” hormones.

3. It's Combo Punch Boosts Your Immune System 

Rosemary is a powerful antioxidant that combats free radical damage to cells.

The compounds rosmarinic acid, caffeic acid, betulic acid, and carnosol help build immune health.

These 4 compounds act as a secondary line of defense and boost immunity. They also show strong anti-inflammatory effect.

This combo of antioxidant and anti-inflammatory action makes it an effective immune booster.

4. Rosemary Helps You Breathe Easier

Rosemary's chief compound rosmarinic acid improves airway and lung passage.

In a study on mice, rosemary reduced the inflammatory cells and over secretion of mucus. The study findings showed that it was useful in asthma treatment.

5. Last But Not Least, Rosemary Has Anticancer Effects

Rosemary shows strong effects against cancer cells. Rosemary has 2 chief compounds, caffeic acid and its derivative rosmarinic acid.

These compounds have powerful antioxidant effect. Rosmarinic acid, induces the death of cancer cells, without affecting the normal cells.

Tips For Using Rosemary

  • Fresh herb is always better than the dried rosemary as it imparts a better flavor.
  • While buying rosemary, choose ones that are free of dark spots.
  • Fresh rosemary has a deep sage green color.
  • Choose organic when buying dried herbs. Organic herbs are free of harmful pesticides and other additives.

Storage

  • Store fresh rosemary in its original packaging inside your refrigerator. You can also store them in Ziploc bag for many weeks.
  • Store dried rosemary in an airtight container, away from sunlight and dampness.

If using rosemary as essential oil, use only a few drops. Essential oils are more powerful than whole herb. Do not take essential oils as oral drops, they can be toxic. Use them as topical application and for sniffing.

Rosemary oil is not for pregnant and nursing women and is not for use as supplement. Rosemary is still however, safe to eat as a spice in your food. 

Rosemary has a warm, astringent taste that works well in sauces and soups. I love to steam my veggies with fresh rosemary!

Although used in small quantities in everyday cooking it still benefits you.

Yours in Health,

Danette

P.S. Please share this info. with your friends and I welcome your comments below. What's your favorite way to use Rosemary?

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For some women, menopause is no big deal. Their periods stop over time and they’re not bothered by hot flashes, insomnia, or any of the uncomfortable symptoms.

Others find themselves suffering from all of them.

Are hot flashes, depression, night sweats, memory problems and fatigue making you miserable? Changing your diet can help.

Many of the foods we eat make these symptoms worse, and cutting them out can make a big difference.

Whether you’re just starting perimenopause or you’ve stopped having your periods but are still having problems, here’s a list of 6 foods to avoid.

1. Caffeine

The caffeine in coffee, tea, cola and even dark chocolate can trigger hot flashes. It also makes it harder to fall asleep.

If you must have coffee, only drink it in the morning. Drink plenty of water in the afternoon and night.

2. Alcohol

Alcohol can have some health benefits, but not when it comes to menopause. It dilates your blood vessels, and that leads to hot flashes. It can also make insomnia worse, and can add to bloating and weight gain.

If you really love your wine, keep it to one glass a day. And try to avoid having it too close to bed time.

3. Sugary treats

You know sweet treats aren’t good for you. They contain sugar that adds to bloating and weight gain. The quick rise you get in blood glucose level also leads to a big dip that will leave you even more tired. And it causes hot flashes too.

Choose fresh fruit instead.

4. Salty foods

Salty snacks and frozen or prepared foods can lead to bloating and weight gain. They also cause night sweats.

Put the salt shaker down and snack on healthy nuts and seeds instead.

Pumpkin seeds and sunflower seeds are particularly good. They contain healthy plant estrogens that help keep your hormones in balance and control cholesterol.

Menopause symptoms can be bad enough without eating foods that make them worse!

5. Spicy foods

You may love chili peppers – and they may boost metabolism – but they also raise your body temperature and cause hot flashes.

Satisfy your need for flavor by adding more fresh herbs to your foods. Try mint, cilantro, fennel seed or rosemary.

6. Soy products

A lot of people think soy products like tofu and soy milk are good for menopause symptoms because they are phytoestrogens. Studies have shown that not to be true.

In fact, one study showed that eating soy can lower levels of estrogen in the body and set off hot flashes.

So What SHOULD I Eat?

  • More complex carbs like brown grains and quinoa to help you feel full and to balance blood sugar.
  • Legumes, nuts and seeds will help improve dry skin.
  • Protein foods like turkey or cottage cheese that are high in tryptophan will fight irritability and insomnia.
  • Vegetables, fruits, seeds, nuts and yogurt will help fight calcium loss.

Maybe most important of all, keep on moving! Exercise will keep your bones strong, improve your mood, and keep your weight under control.

Yours in Health,

Danette

P.S. Please share this with your female friends and I welcome your comments below. Have you had a rough time with menopause?

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