Holidays without heartburn, Part 1: Food - KATV - Breaking News, Weather and Razorback Sports

Holidays without heartburn, Part 1: Food

  • RecipesMore>>

  • Spicy Poached Eggs in Tomato Sauce, 8/27/14

    Spicy Poached Eggs in Tomato Sauce, 8/27/14

    Wednesday, August 27 2014 11:49 AM EDT2014-08-27 15:49:39 GMT
    Gary DukeAlley Oops4 tomatoes, chopped2 tablespoon olive oil1/2 onion, sliced thinlysalt, black pepper, crushed red pepper and garlic to taste4 eggsfresh mozzarella cheese, cubedparmesan cheesefresh basilbread slices1. In a sauce pan, cook the onions in the olive oil for a few minutes, add the tomatoes and seasoning to mixture and bring to a boil. Reduce heat and cover, simmer for an additional 15 or 20 minutes.2. Uncover sauce and gentle crack the eggs evenly around your tomato sauce. Place ...More >>
    Gary DukeAlley Oops4 tomatoes, chopped2 tablespoon olive oil1/2 onion, sliced thinlysalt, black pepper, crushed red pepper and garlic to taste4 eggsfresh mozzarella cheese, cubedparmesan cheesefresh basilbread slices1. In a sauce pan, cook the onions in the olive oil for a few minutes, add the tomatoes and seasoning to mixture and bring to a boil. Reduce heat and cover, simmer for an additional 15 or 20 minutes.2. Uncover sauce and gentle crack the eggs evenly around your tomato sauce. Place ...More >>
  • Summer Shrimp Salad, 8/25/14

    Summer Shrimp Salad, 8/25/14

    Monday, August 25 2014 8:49 AM EDT2014-08-25 12:49:13 GMT
    Capi PeckTrio'sServes 41 1/4 lbs. large Gulf shrimp in the shell2 ears corn on the cobs, steamed, grilled or roasted/ kernels removedFor the dressing:2 cloves garlic, smashed1 1/2 t. cumin1 t. paprika1/2 t. cayenne pepper1/2 c. lime juice1c. olive oil1/2 c. cilantro leavessalt to tasteCombine all dressing ingredients in bowl or jar. Whisk or shake well to combine. Set aside.2 Haas avocados, sliced1/2 c. cilantro leaves8 cups arugula or other greens of your choice?1 half Vidalia or sweet onion...More >>
    Capi PeckTrio'sServes 41 1/4 lbs. large Gulf shrimp in the shell2 ears corn on the cobs, steamed, grilled or roasted/ kernels removedFor the dressing:2 cloves garlic, smashed1 1/2 t. cumin1 t. paprika1/2 t. cayenne pepper1/2 c. lime juice1c. olive oil1/2 c. cilantro leavessalt to tasteCombine all dressing ingredients in bowl or jar. Whisk or shake well to combine. Set aside.2 Haas avocados, sliced1/2 c. cilantro leaves8 cups arugula or other greens of your choice?1 half Vidalia or sweet onion...More >>
  • Tuscan Grilled Chicken Pasta, 8/22/14

    Tuscan Grilled Chicken Pasta, 8/22/14

    Friday, August 22 2014 12:20 PM EDT2014-08-22 16:20:29 GMT
    Brandon DouglasServes 4· ½ cup grilled Chicken· 5 slices Salami· ½ cup sliced Grape tomato· ½ cup Spinach rough chop· 2 cups uncooked small pasta shells, orzo or macaroni· 3 to 4 garlic cloves, minced· ¼ cup olive Oil or butter· 1/4 cup grated Parmesan cheese· 2 tablespoons fresh basil chiffonade· 1/4 teaspoon salt· 1/8 teaspoon fresh cracked pepperDirections1. Cook pasta according to package directions. Meanwhile, in a large saucepan, saute garlic in olive oil. Remove from the heat. Drain pa...More >>
    Brandon DouglasServes 4· ½ cup grilled Chicken· 5 slices Salami· ½ cup sliced Grape tomato· ½ cup Spinach rough chop· 2 cups uncooked small pasta shells, orzo or macaroni· 3 to 4 garlic cloves, minced· ¼ cup olive Oil or butter· 1/4 cup grated Parmesan cheese· 2 tablespoons fresh basil chiffonade· 1/4 teaspoon salt· 1/8 teaspoon fresh cracked pepperDirections1. Cook pasta according to package directions. Meanwhile, in a large saucepan, saute garlic in olive oil. Remove from the heat. Drain pa...More >>

By Susan Male-Smith
 

Heartburn and the holidays: Perhaps you just accept that they go together. After all, more than the turkey gets stuffed on Thanksgiving. Then there’s football food all weekend long -- spicy chicken wings dipped in creamy blue cheese dressing, anyone? -- followed by party after party celebrating Christmas, Hanukkah, Kwanzaa and finally New Year’s. Even if particular foods aren’t a problem, overeating may trigger heartburn if your eyes are confronted with a buffet table your stomach can’t handle.

Relax. There’s no need to panic. To help you navigate holiday feasts and buffets, we’ve put together a list of holiday heartburn do’s and don’ts. But first, it’s important to understand how food fuels the burn.

Heartburn 101

Heartburn doesn’t involve the heart at all but is caused when the stuff in your stomach backs up into your esophagus, the narrow tube that connects your throat to your stomach. Normally, the valve at the base of the esophagus acts as the food traffic police, letting whatever you ingest go down but not come back up. Sometimes, however, it slacks off on the job and opens too easily. Since your esophagus isn’t built to handle all that stomach acid that rises at that time, the result is heartburn.

Because heartburn generally occurs after a meal, it’s natural to think that specific foods are the culprit -- and indeed, medical textbooks all list the same trigger foods: alcohol, chocolate, citrus, coffee, peppermint, tomato-based products, spicy dishes and fatty foods. But there’s little proof that arbitrarily avoiding all these foods provides relief, notes Pat Baird, a registered dietitian specializing in intestinal disorders and the author of Be Good to Your Gut. For example, many people assume spicy foods are a heartburn no-no, but the truth is it’s likely the high fat content in these foods and not the spices that are to blame. “High-fat meals delay stomach emptying,” which gives stomach acid more time to back up, explains Dr. Lauren Gerson, a gastroenterologist and associate professor of medicine at Stanford University School of Medicine. “Certainly a large, high-fat dinner before bed can worsen heartburn, but a low-fat snack prior to sleeping may not be harmful.”

Heartburn Do’s and Don’ts

To enjoy holiday foods without holiday heartburn, consider the following:

DO keep a food diary for at least three to four days -- or until a pattern emerges -- by jotting down what, when and how much you eat, plus any symptoms you have.

DON’T automatically cut all potential trigger foods out of your diet. It’s simply not necessary. “Everyone’s body is different,” says Baird. You may find you can stomach even the riskiest food as long as you don’t eat too much of it or eat it too close to bedtime.

DO choose foods that are low in fat and high in fiber. The strongest research links a low-fat, high-fiber diet with less heartburn. Greasy, fried foods have the worst record.

DO walk, dance and otherwise move your body. Research shows exercise may help prevent heartburn.

DON’T stuff yourself. Stick to small, frequent meals. Even on Thanksgiving, take smaller-than-normal portions to start.

DO allow yourself time to enjoy your meal and give your brain time to register that it’s full.

DON’T lie down after eating. Wait two to three hours after a meal before lying down. Even leaning back in a recliner to watch a football game can add up to trouble. “Big meals + couch = disaster,” says Baird, who suggests cleaning up in the kitchen or walking the dog instead.

DON’T go overboard on alcohol, chocolate or peppermint. All three relax the esophageal valve, allowing reflux to occur.

DO make your favorite stuffing with whole-wheat croutons and use broth instead of melted butter to keep it moist.

DON’T forget to skim the fat when making gravy.

DO make pumpkin pie with evaporated skim milk and serve with just a dollop of whipped cream rather than smothering the entire pie.

DO make apple pies with a lattice crust to show off the apples and minimize the high-fat crust.

DON’T serve desserts a la mode.

DO “pre-eat” some sensible food before heading to a cocktail party. That way you won’t arrive ravenous.

DON’T stand near the hors d’oeuvres at parties. 

DO survey the buffet table, then pick a few faves to savor one at a time instead of filling a plate.

DO enjoy your company with more talking and less eating.

DON’T let family “togetherness” get you down. “Stress also contributes to heartburn,” says Baird. So, avoid senseless family squabbles and maybe skip the Black Friday shopping madness this year.

Finally, DO tune in next month when we discuss holiday beverages that can contribute to heartburn and offer you alternative drink ideas instead. Until then, Happy Thanksgiving!

Susan Male-Smith is a registered dietitian and freelance nutrition and health writer. She has written for Family Circle, Redbook, Child and American Health, and she is a former editor of the Environmental Nutrition newsletter and co-author of Foods for Better Health.

*DISCLAIMER*: The information contained in or provided through this site section is intended for general consumer understanding and education only and is not intended to be and is not a substitute for professional advice. Use of this site section and any information contained on or provided through this site section is at your own risk and any information contained on or provided through this site section is provided on an "as is" basis without any representations or warranties.