Magnesium is a vital macro mineral, one of four Kings amongst the mineral world. It can be a friend or foe, so consume with caution.
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Have you considered what is in fizzy water ?
Is it really OK?
This article examines the facts; how it is made, what's in it, and what does it do to our bodies.

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A short cut for weight loss has been gradually growing at an unprecedented speed.  Injections appear to be a quick fix for individuals desperate to lose weight and despite the expense they are signing up, some without checking the pitfalls or side effects. The article below (hit the button) explains the pros and cons of weight loss injections.
Ozempic is one such injection.
Are we being cautious enough? Are we aware of the dangers or blindly administering a drug we know very little about?

Click the button to find out more.

An appointment with a Nutritionist could not only save you hundreds of pounds, but educate and provide long term results, rather than short term weight loss.
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There has been an upsurge of fasting and ketosis based diets.  This is an extreme eating regimen which requires a huge amount of committment.  
Is it safe though ? Ketosis could cause long damage to the skeletan, mental health, liver and cholesterol. 
Click on the button below to read my article on Ketosis to find out more.

I have written before about acid reflux but I have seen an increase in patients with this infliction, so a bolt on blog would be useful.  

Bonfire Night and Halloween have become a much more celebrated time of year, probably taking the lead from America where they are big business.
Then we quickly move forward into the social mayhem that Christmas brings.  
This seasonal increase in rich foods, alcohol and general over indulgence can lead to acid reflux.

Lifestyle can play a huge role in an increase in acid reflux.   There has been a increase of eating on the go, eating at desks, in front of the TV, whilst driving etc.  All of these occupations can lead to food not being chewed enough, which in effect bypasses part of digestion.

There are enzymes in our saliva which, when the food is chewed, are mixed into the food.  These enzymes actually start breaking down food as it passes down the oesophagus into the stomach.  The chewing action helps to stimulate the production of digestive enzymes and stomach acid (hydrochloric acid).

Ideally, food should be a paste when it is swallowed.​

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Foods that may stimulate acid production and increase heartburn:

• Caffeinated beverages
• Carbonated beverages
• Alcohol
• Spicy foods
• Black pepper
• Citrus fruit and juices (e.g., orange, grapefruit)
• Peels, pips and skins
• Tomato juice

Of course, everyone is different, so a food diary can be helpful in determining which specific foods are problematic for you.  As you experience symptoms you will be able to see what may have been a trigger over a 72 hour period beforehand.

It is also important to remember that when you eat and how much you eat can also play a role in the occurrence of heartburn. Eating too close to bedtime or eating too large of a meal later at night, can contribute to night-time heartburn.

Preventing heartburn when eating isn't just about what foods you eat -- it also has much to do with how you prepare your food and how you eat it.

Eat smaller, more frequent meals:
Eating large meals increases pressure in the stomach and against the LES muscle. Eating five or six small meals instead of three larger ones is better. And remember not to eat too quickly. Putting your fork or spoon down between bites can help you do this.
 
Chew your food:  Make sure your food is a paste when you swallow, this means that digestive enzymes in the saliva have mixed into the food, aiding digestion, and helping to prevent over production of gastric fluids.  Interestingly, slow eaters eat 20% less than fast eaters!

Avoid high-fat meals
High-fat foods tend to stay in the stomach longer. 

Avoid Pips, Skins and Peels
For some these can irritate existing or cause acid reflux.  These culprits can also irritate Diverticulitis.  They can lead to food particles being trapped in pockets in the colon, where they rot.  The rotting process will cause the bad bacteria to flourish and produce gas ! as a bi-product of their own digestive processes.  The more the food rots and builds up the more painful the diverticulitis can become, and worse case scenario is infection forming.

Avoid spicy foods
Spicy foods are known to cause heartburn symptoms in many GERD patients. They can also irritate diverticulitis sufferers.  Try ginger root, turmeric, mediterranean herbs instead.

Don't drink alcohol
Drinking alcohol before, during, or after meals can worsen heartburn because alcohol weakens the LES muscle.

Avoid bending and tipping after meals
Dont rush to load or unload the dishwasher for example. Bending can cause regurgitation leading to acid reflux.

After Meals
Don't smoke
Having that after-dinner cigarette can lead to an unpleasant episode of heartburn because the nicotine in the cigarette (and cigars or that favourite pipe tobacco) weakens the LES muscle.

Chew gum
Chewing gum after meals will stimulate saliva production. Saliva neutralizes stomach acid. It also increases peristalsis -- the contraction and relaxation of muscles that pushes food through the digestive tract and helps move stomach contents into the small intestine more quickly.

Drink water
Sipping a glass of lukewarm water or herbal tea after a meal can dilute and flush out stomach acid. Always sip rather than gulp liquid down.  Sip some water when you first rise in the morning to rehydrate the gastric system and prepare it for receiving food.

Aloe Vera
There are lots of natural remedies available, but each one must be prescribed on a patient to patient basis, as everyone is different.  Aloe Vera is a wonderful soother, and anti-bacterial remedy.

Raise the Head of the Bed
Let gravity do its job, and put blocks under the head of the bed, raising it by 4 - 6 inches.  This helps prevent flush through of gastric fluids as you fast whilst you sleep.
Also you will be sleeping in a natural position rather than crunching up with extra pillows.
​Sleeping on your left hand side can help as it is the deeper part of the stomach.

FOOD EXCLUSION: Some patients find that excluding certain food groups can help, however this must be managed in order to prevent malnutrition.
 
Skillet Chicken
Ingredients:

• Non stick vegetable cooking spray
• 2 tsp vegetable oil
• 4, 6 oz boneless chicken breast half
• 2 cups water
• Dash of dried basil
• 2 tsp chicken-flavour bouillon granules
• Dash of salt
• 1 cup uncooked long-grain white rice

Preparation:

• Spray a skillet with non stick vegetable cooking spray, add vegetable oil, and place over medium-high heat
• Add chicken breasts. Cook approximately 4 minutes on each side, or until browned
• Remove chicken and set aside
• Add water, basil, bouillon granules, salt, and rice to the skillet, then place chicken back in skillet
• Bring to a boil and then reduce heat and simmer for 20 to 25 minutes or until rice is done
• Serve hot

Serves 4 Nutritional information (per serving): Calories: 450

• Fat: 11 grams
• Sodium: 140 mg
• Carbohydrates: 40 grams
• Protein: 45 grams

Baked Salmon
Ingredients:

• 4 tsp reduced-sodium soy sauce
• 1 tsp brown sugar
• 2 tsp fresh grated ginger
• 4, 6 oz salmon fillets
• Non stick vegetable cooking spray
• 2 cup water
• 2 tsp chicken bouillon granules
• 1 cup mushrooms, sliced thin
• 1 cup dry couscous

Preparation:

• Preheat oven to 450 degrees F
• In a small bowl mix together the soy sauce, brown sugar, and ginger
• Spray a shallow baking dish with vegetable spray, then arrange fillets in it
• Drizzle the soy sauce mixture evenly over salmon
• Cover and bake for 10 to 12 minutes, or until the salmon flakes easily with a fork
• While salmon is baking, combine water, chicken bouillon granules, and mushrooms in a saucepan, and bring to a boiling
• Cover saucepan and cook for 3 minutes, or until mushrooms are tender
• Stir in dry couscous
• Remove from heat, cover, and let stand 5 minutes
• Serve over salmon

Serves 4 Nutritional information (per serving): Calories: 389

• Fat: 6 grams
• Sodium: 278 mg
• Carbohydrates: 44 grams
• Protein: 42 grams

 
Chicken Casserole Two
Ingredients:

• 3 pounds boneless chicken breasts, cooked
• 1 cup chopped celery
• 1 can sliced water chestnuts
• 2 tablespoons finely minced onion / omit if causes symptoms
• 1 (10 1/2 oz.) can cream of low fat chicken soup
• 1 cup reduced fat mayonnaise
• 2 tablespoons lemon juice
• 1/4 teaspoon salt
• 1/8 teaspoon pepper, or to taste
• Thin sliced potato (any type, just very thin slices)

Preparation:
Cut cooked chicken into bite-size pieces.
Mix chicken with remaining ingredients, except potato slices.
Pour chicken mixture into greased 2-quart casserole.
Lay the thin slices of potato over the top, so mix is covered,.
Bake, covered for 30 mins, uncovered, at 350° for about 10 to 15 minutes. Makes 6 to 8 servings.
 
 
 
 
Sources:
American Journal of Gastroenterology, "Updated Guidelines for the diagnosis and Treatment of  HYPERLINK "http://www.acg.gi.org/physicians/guidelines/GERDTreatment.pdf"Gastroesophageal HYPERLINK "http://www.acg.gi.org/physicians/guidelines/GERDTreatment.pdf" Reflux Disease." The American College of Gastroenterology. 18 Oct 2007.
"Heartburn  HYPERLINK "http://www.acg.gi.org/patients/women/whatisgerd.asp"Or HYPERLINK "http://www.acg.gi.org/patients/women/whatisgerd.asp"  HYPERLINK "http://www.acg.gi.org/patients/women/whatisgerd.asp"Gastroesophageal HYPERLINK "http://www.acg.gi.org/patients/women/whatisgerd.asp" Reflux Disease (GERD)." American College of Gastroenterology. 18 Oct 2007
"Information You Can Stomach: What are the Treatments for GERD HYPERLINK "http://www.acg.gi.org/patients/gerd/info7.asp"?." American College of Gastroenterology. 18 Oct 2007.
Magee, Elaine: Tell Me What to Eat If I Have Acid Reflux. Book-mart Press: New Page Books, 2001, ISBN: 1564145743.
Peikin, M.D., Steven R.. Gastrointestinal Health. New York, NY: HarperCollins Publishers, Inc., 2004.
Sklar, Jill and Cohen, Annabel: Eating for Acid Reflux: Marlowe & Company; Imprint of Avalon Publishing Group, Inc. 2003, ISBN: 1569244928.
 
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Other things you can try (in no particular order!)

• Gaviscon. This is often prescribed by midwives/doctors in the UK but is also available over the counter. It's a liquid which comes in peppermint and aniseed (original) flavours. Note that if you are using homeopathy, you mustn't use the peppermint one.
• Citrus/vinegar. A couple of tablespoons of apple cider vinegar or lemon juice in water can help. Also anything lemon flavoured or vinegar on your salad/chips!
• Get into a 'flying' position: sit cross-legged raise and lower your arms bringing the backs of your hands together over your head.
• Sleep on your left hand side as it is the deepest part of the stomach.
• Papaya enzymes (tablets form health food shop or buy it in fresh, dried, or juice form). Papaya can also be good for digestion and help ease nausea even without heartburn. If you cannot find these, try pineapple or apple peel.
• Comfrey tablets with pepsin.
• Grate raw potato and drink juice in sips.
• Thoroughly chew raw almonds.
• Anise and fennel tea.
• Slippery elm lozenges. You can buy powder and put it in honey if no lozenges are available.
• Halva. This is a mediterranean sweet made with sesame seeds, pistachios and honey. Sometimes available in supermarkets, often in health food stores.
• Sesame Snaps. This is a bit like peanut brittle only it's made with sesame seeds. Sometimes available alongside either sweets or biscuits in supermarkets and health food stores.
• Homeopathy. If you aren't able to get to a registered practitioner, you may find homeopathic remedies in your chemist or health food store that could help. Unlike treating HG with homeopathy, heartburn is often more responsive to over-the-counter remedies. Most shops provide a guide to their remedies that should mention heartburn.





• See also http://www.arnica.com/tips/tip5.html