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Creating Comforts, Author at Health and Fitness Blog | CreatingComfort

Diet Plan To Lower Your Cholesterol Level

healthy holiday eating

Cholesterol: Add these Foods to your Diet to reduce risks

If your cholesterol or heart is an issue, you may need to take medication, such as Lipitor to control it. However, you may choose to bring down your levels by changing your diet. There are several ways to achieve this. So if you combine some healthy habits such as exercise with some of the choices below, you may able to lower your cholesterol and live a healthier life. These foods, taken correctly, should help your heart.

Soluble Fibre

Soluble fibre can reduce the lipoprotein level, also known as the bad cholesterol. Soluble fibre reduces the introduction of cholesterol into your bloodstream. Five to ten grams a day will help improve your bad cholesterol numbers. This can be obtained through a cup and half of oatmeal. You can combine this with fibre rich fruits such as bananas or obtain it through oatmeal cereal. Other options include kidney beans or barley or fruits such as apples or pears. That seems like a pretty good variety for someone trying to prevent heart issues.fibre breakfast

Fatty Fish and Omega-3 Fatty Acids

Fish is more than brain food; it is heart food, particularly for those who already have heart issues. The fatty acids in those fish or Omega-3 fish oil will reduce your blood pressure. The American Heart Association recommends two servings of fish a week. The fish should be prepared on a grill or baked, or your efforts may defeat the purpose. Among the best choices are mackerel, albacore tuna, salmon, and halibut. You can also use omega-3 fish oil supplements, however make sure that you don?t combine them with bad eating habits, which would defeat the purpose.

Nuts

There are certain nuts that are high in polyunsaturated fats and will help you reduce your cholesterol. Be careful, however, because nuts are naturally high in calories. Therefore, you will want to limit your intake to a handful or an ounce and a half a day. Walnuts, almonds, and pistachios, peanuts and pecans are all good for your heart. However, once again, you must avoid those “extras” such as salt that defeat the purpose of eating a healthy diet. Nonetheless, it is a great way to substitute for poor snack choices.

  Olive Oil

Two tablespoons of olive oil a day will change your level of bad cholesterol. The key is to use it as a substitute for all those times in your cooking that you choose to use fatty items, such as butter. You can also use it for salad dressing. Extra virgin olive oil is rich in anti-oxidants, which will improve your heart health. However, once again, you much watch your intake for both olive oil and especially extra virgin olive oil, both of which are high in calories.

Sterols and Stanols Supplements.

Foods are now being made with sterol and stanol supplements. These supplements reduce the bad cholesterol without affecting your good cholesterol or triglycerides (fat found in the blood). They can be found as supplements in yogurt, margarine, or orange juice. Two servings a day should help lower cholesterol.   

Diet Changes in General

Do not think of any of these as a magic solution that will resolve your health issues. Any one of these solutions should be combined with a healthy overall diet that reduces transfats found in store-made cookies or cakes. You also need to follow through on other parts of healthy living, such as cutting out smoking and regularly exercising.

 

By Dickie Hoff

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Did you know that high cholesterol can be hereditary? For more information, click

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Strengthen your core – 4 good reasons why you should

core strength

Why you need to strengthen your core.

Rocking a beach-worthy body may be good motivation, but it isn?t the only reason to strengthen your core. Your core has a lot more to do in improving your lifestyle than just plain aesthetics. The core is your body?s powerhouse. It facilitates movements, protects your internal organs and houses your nervous system.

 

Here are 4 reasons for increasing your core strength:

1. Injury prevention

You need more than a hundred crunches to achieve a strong core. When it comes torso strength, you require core stability along with core strength. Most of us miss out on the stability part because we are so focused on getting a 6 pack. Core stability is crucial because you have to work your deeper muscles first. Once you?ve worked the deeper muscles, everything else will fall into the right place. Core stability increases your fitness level and ensures that you are less prone to injury. When we are moving, it is easy to assume that your legs, feet or hands are doing all the work, however, most movement originates from the center i.e. your core. Achieving a strong and hard core will ensure your movements are more fluid, fruitful and pain-free. For better core stability, try to suck your belly button inwards as much as possible. Kegel exercises are excellent if you?re a woman because it helps in drawing in your pelvic floor and strengthening your core?s lower end.

2. Protect your central nervous system and internal organs

If you want to be healthy, you need to protect your vital organs. Your core is not only the area where your central nervous system and organs do most of their work, it is also where the largest and most important blood vessels in your body are located. When you have a strong core, you ensure that everything inside is protected while you do your daily life tasks.

core workout

3. Eliminate back pain

Back pain is one of the most common results of a weak core. In most cases, back pain is caused by weak abdominals and overly strong back muscles. When you develop core strength, you build a balance in the front and back of your body. Having a sedentary lifestyle just makes things worse. Therefore, make sure you are mindful about your posture. Not being careful about how you sit and whether you engage your core muscles can result in compressed disks in the spine. Sitting for prolonged periods with an arched and tilted pelvis instead of sitting straight and tall can cause back pain. If you really want to work your core most of the time, try to sit on a stability ball instead of a chair. Feeling unstable because of the stability ball will allow your core to put in more effort and stay engaged while you sit.

4. Better posture

A strong core ensures that you stand, sit and walk with confidence. An upright posture makes you look strong and more in control. A slumped posture exudes lack of confidence and makes a person look weak and incapable. Practice sitting tall and suck in your belly button while you stand ? this improves core strength and posture.

How do you strengthen your core?

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Learn the nature of the 4 abdominal muscles to get maximum results: external oblique, internal oblique, transverse abdominis and rectus abdominis. http://fitnessfondue.com/

Healthy fast foods

Man eating cake red cross

Healthy Fast foods

 

When you take the initiative to eat healthy, you may think that you are giving up on those foods that you love the most. This can be particularly true with the junk foods. It does not help that those foods are so tasty and so convenient. It is time to change your thinking. Eating healthy does not restrict your diet to just fruit and vegetables. There is a wide variety of healthy foods, including alternatives to junk food. In this article, we review a long list of healthy choices for a quick and healthy snack.

 

Water

You may be able to stop the need for junk food before it even starts with a simple glass of water. One glass of water may stop the urge for junk food. Have a glass of water and wait twenty minutes. By that time, the hunger may pass.

 

Now on to eating some good healthy stuff!

 

Rice Cakes and Popcorn

You may or may not be a fan of popcorn or rice cakes, but choosing them over crisps will be a smart move! Good news; just like crisps, you can get these in different flavours and you should be able to try a few until you find one that makes you happy. Be careful though, do not add flavour that defeats the purpose of eating sensibly in the first place. Try a little salt or some low-fat butter to make your healthy snack a little more enjoyable.

 

Granola or Power Bars

If your first thought for something convenient is a candy bar, then consider a granola bar or a power bar. You probably will find these more enjoyable. Even better, these alternatives are more likely to satiate your appetite better than a chocolate bar that you used to enjoy. If you are looking for an extra kick, a Power Bar is a great way to get that energy as well as protein and vitamins. Similarly, granola bars have much healthier ingredients that you would otherwise find in a candy bar or other candy.

 

healthy fast food

healthy eating

Fruits and Vegetables

There are a wide variety of fruits and vegetables available and you should be able to find some that satisfy your taste buds. Try not to think about those veggies that your mother forced you to eat or those that were added to bad cafeteria food. There are sweet veggies and fruits out there that you can enjoy. Make sure that you get a wide variety not just for your palate, but also for the different vitamins and minerals in the various kinds of fruits and vegetables. Since these are healthy foods, eat up, your body will thank you.

 

Frozen Yogurt

Have you got those ice cream cravings? Well, frozen yogurt is a cool way to get a little sweetness and stay away from the pounds that ice cream can add. Just like ice cream you can get it in a lot of different flavours that should make it feel like a special treat. It?s cool, creaminess will make you feel like you are eating ice cream.

 Healthy Eating Strategy

How to Get to Healthy?

 

You need to put together a strategy for success. The first step would be to make success possible. Write down the reasons that you have to stop eating junk food. Write down the calorie intake of your favourite guilty pleasure. Research the worst ingredients in that candy bar that you think you just have to have. Maybe even illustrate the results of junk food in pictures of how you look with extra pounds. Keep this notes and pictures in places where they are most effective, like near the cupboard.

 

Keep healthy alternatives handy. Stock your shelves and your fridge with those healthy foods that you like. This will ensure that you have something good for you when you get a craving. Remember that one of the advantages to junk food is its convenience, whether it is at corner story or in the fast-food junk. Keeping a supply will make these trips unnecessary.

 

You may want to make healthy food and then save it for another day. Take the extra and freeze it. When you feel the need, you can microwave the extra and cut off that craving at the pass. Having a variety of healthy treats available can help you avoid any monotony in your healthy lifestyle.

 

If you can show a little discipline, you can reward yourself with an occasional junk food prize. The key is to understand that your reward must be occasional. Filling up with a bag of potato chips is not a reward, it is heading for disaster. So keep the reward small but satisfying and you can stop the craving.

 

The issue may not be what you are eating, but how you are eating it. If you enjoy fried food, you should consider boiling or grilling your favourites. You can add spices or other extras to make it taste to your liking. There are even ways to keep the flavour of meats when you grill.

 

The demon in the junk food universe is the fast food chains. However, these chains are nothing if they?re not market savvy, so they realized that they must adapt their menus. So you do not need to pass by your favourite fast food joint, just check out other parts of the menu. Try the grilled items instead of the fried. Order a salad instead of the burger and fries. Check out the calorie counts of what is on the menu. Your love affair with these restaurants does not have to end, only mature.

 

So you have a plan and now you are ready to go. But what if you slip? Do not fret it, expect it. The key is to pick yourself up, not get too worked up over it, and get back on your plan. A little food indiscretion is not going to destroy your intent, but fretting over it can be more detrimental to your health than that candy bar.

 

There is no shortage of diet solutions out there as anyone who turns on a television around new years knows or stops in a bookstore and peruses the bookshelves on diets. You may have friends and family who have spent a lifetime trying the various diets. That is the advantage to moving away from junk food. The results will occur quickly and they can lead to a permanent change in diet that will keep those pounds off.

 

Before you move forward with your plan, make sure that you consult with your physician before making any drastic changes in your diet. If you are replacing junk food with supplements, herbs, or similar items from your health food store, you should always make sure that it will not interfere with any other health condition. The goal is to bring your health forward, so you do not want to cause more harm than good.

 

Finally, do not let a trip to a restaurant as a chance to go calorie crazy. If you keep your intake under control, you can enjoy a meal away from the house. Check out the calorie count of the menu items and take advantage of time away from the kitchen.

We want to hear what your favourite healthy snack is!

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Did you know?

Despite the addition of some healthy kids' meal options, less than 1% of all kids' meal combinations, 33 out of 5,427 possible meals met recommended nutrition standards.

www.fastfoodmarketing.org

The best motivation tips for exercising at home

girl doing press-upsThe best motivation tips for exercising at home

 

Some of us do think that there is nothing more boring, unexciting or monotonous than working out at home. Unfortunately in the UK the weather is often miserable reducing the attraction for a morning jog around the estate. In these circumstances working out at home is often the only option available. Therefore willpower and determination are vital to ensure that your workout routine doesn?t diminish.

Buying new shorts, t-shirts and trainers will help you to feel motivated as well as comfortable. Hopefully this will make you excited to wake up and get dressed into your new work out gear. Feeling comfortable is key to a good workout!

If you walk into most gyms around the country you will find music blasting out of the speakers! This isn?t because the receptionist is an aspiring DJ; this is because music helps to motivate you and distract you from the strenuous exercise that your body is going through. So why should it be any different at home? Hook up your iPod to your docking station or put the music channel on the TV. This should make your work out a bit more fun.

Using a fitness CD/DVD will give you a visual demonstration of how to perform certain routines by professionals without the cost or commitment of hiring a personal trainer. Due to the growing fitness market there is a large variety of fitness DVD?s ranging from yoga and Pilates to extreme body building programmes. This allows you to work at your own pace whilst feeling like you are in a gym or a fitness studio.

It?s important to choose a variety of workouts when you?re at home. This will keep you interested and committed as well as giving your body a thorough workout. After you?ve become competen

t at performing the workout start to add new exercises. If you may start to dislike certain routines then you can always swap it for something else, for example, if sit ups become tedious swap them for a different exercise that works the same muscle e.g. (air bike)

Getting into a good routine is very important as it creates a habit. Personal preference will deter

mine when you do your work out. A popular time for most full time workers is in the morning. Through waking up an hour earlier in the morning it gives you enough time to get a sweat on, have a shower then get to work which will free your evening. However if you?re not a morning person and love your sleep put an hour a side in the evening to smash your workout!

It?s highly recommended to stock some healthy snacks. It helps the post workout period. Keep some stock of natural juices, protein bars and fruits.

It also helps to keep a journal or a note stating some short term goals and the reason. This helps to keep the motivation factors in testing times.

Pictures of your old body and new body should give great determination, as you will be able to see that the hard work is paying off. Look at the pictures when you feel like you want to quit.

One way of removing the monotonous feeling of exercising at home is to exercise with some one. Call your best friend and see if they can join in. A sense of competition could also help in shedding those extra pounds.

Most experts suggest in changing the workout routine every 4-6 weeks. Take some breaks between the workouts to renew the energy and also to help in healing the body and clearing the mind. It makes things more exciting and make it look less tiring.

 

http://articles.timesofindia.indiatimes.com/2013-05-07/fitness/33903811_1_workout-fitness-dvd-fitness-studio

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Did you know?

By the time you have reached 50 years of age, you will have walked approximately 75,000 mile.

http://exercise.lovetoknow.com/Fun_Fitness_Facts

Acid Reflex or Heartburn?

Heartburn - gerd aka reflux

Acid Reflex or Heartburn? 9 Questions to ask yourself!

Although no stomach pain is easy to ignore, you may want to know if your pains are caused by heartburn or gastro oesophageal reflux, also known as GERD or simply acid reflux.

If it is heartburn that only occurs occasionally, you may be able to treat it with over-the-counter drugs or some changes in your lifestyle diet but  for the more debilitating condition of acid reflux, a reflux wedge pillow can be a very effective solution.

To distinguish whether you have heartburn or GERD simply answer the following questions:

1)  Have you had persistent symptoms for two weeks which cannot be relieved with over-the-counter medicines?

2) Is your heartburn continuously getting worse?

3) Are you unable to sleep because of the pain in your stomach?

4) Can it be difficult to swallow because you get the feeling of heartburn?

5) Does the feeling of heartburn continue even after over-the-counter drugs?

6)  If you are asthmatic, do you feel symptoms after meals, lying down, working out?

7) Do your asthma symptoms flair up at night?

8) Are you losing weight for no apparent reason or has your appetite vanished?

9) Are you unable to do your daily routine because heartburn is affecting you?

If the answer to any or many of these questions is yes, you need to see consult your doctor. This is most likely not simple heartburn. If left untreated, you could end with much worse medical issues such as narrowing of the oesophagus or even worse still Barret’s oesophagus, a pre-cancerous condition.

Is there a symptom that we’ve missed that we could add to the list?

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Have you tried a wedge for reflux / gerd? It's a great alternative to medication or an operation.

Most common exercise excuses

whats your excuseMost common exercise excuses

When there is a will there is a way, even if barriers such as lack of time, lack of money or energy or just unwillingness are blocking it. If you aren?t sure about how you can lift these barriers, try going to the following tips and get motivated to start your workout now:

 

1.Too tired to workout

On the contrary, exercise will just boost your energy levels. When you exercise, your body begins to produce feel good hormones such as endorphins, which increase feelings of happiness and pleasure. You can work out in the morning if you want your day to be full of energy and productive, however, it doesn?t really matter when you exercise as long as you do it. As a bonus, exercise also gives you a healthy fatigue at the end of the day so that you can sleep sound at night.

 

 

No time2. Lack of time

Sometimes you don?t have to make time for a particular workout; you just need to fit it into another activity. If you?re fond of watching TV, doing some strengthening exercises with resistance bands or dumbbells may help. If you have a treadmill, use it while watching your morning news! If you want to focus on your show only, exercising during the commercials is a good option too. Try doing some squats or jumping jacks.

If you don?t have enough time for a 30 to 60 minute workout every day, you can break it down and perform mini workouts throughout the day. The outcome will be more or less the same anyway.

Another way to get a workout is to walk as much as possible. For example, you can park your car at a distance from the supermarket or your office and walk to your destination. This will give a little bit of exercise for the day because you get to walk to and from the place. If you want to kick it up a notch, try running instead.

 

clock time for kids

3. Not getting time off from your kids

Include them in the fun too! Take them to the park for walks or walk around the nearby playground. Grab a skipping rope and try jump roping with them. Try biking with the kids or try active video games such as Wii Sport or Dance Dance Revolution.

 exercise meaning4. Exercise isn?t fun

If you believe that exercise is all about running or just a single type of activity, you may have to re-construct your workout regimen. There is an exercise for everybody, you just to find one that suits you best. From dancing and swimming to kickboxing and weightlifting, the list is endless. Any type of activity which makes you sweat can be safely considered as an exercise. Even gardening is a good physical activity if you enjoy it.

Adjust your exercise and do it the way you enjoy it. If you enjoy running on a treadmill while watching TV, there is no reason why you shouldn?t do so.

Getting an exercise buddy can help too. You and your friend can hold each other accountable for your workouts and thus, prevent yourselves from avoiding exercise.

It?s always good to add some spice to your routine so make sure you add a new workout to your regimen and make exercise an enjoyable experience.

 

So what’s your excuse for not exercising?

Let us know you best exercise excuse by leaving a comment below.

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Quote ...

'I Can Never Find a Parking Spot at the Gym'

Beat that one! Comments below.

Blood Sugar Levels: Why Low Blood Sugar Levels Cause Cravings and Lead to a Sugar Binge

sugar addiction image

Why Low Blood Sugar Levels Cause Cravings and Lead to a Sugar Binge

Are you concerned about your blood sugar levels? If you?re like most people, you probably already know the difference between a good diet and a bad diet ? or at least you may be able to distinguish healthy foods from unhealthy ones. However, one major issue most of us face with our diets is dealing with those unwelcomed, nasty cravings. Caving into your unhealthy cravings may not be a result of weak willpower, but they can tarnish your motivation to carry on eating healthy.

On the bright side, you can stop blaming your lack of willpower for your inability to control your cravings and start blaming something else?
Your brain chemistry! Research monitoring the blood glucose levels in people indicates that sugar cravings have little to do with your willpower and more to do with how your brain functions. Your subconscious mind ensures that you are safe. You need it for your survival. In life-threatening situations, like with an approaching car, your subconscious mind takes action and allows your body to make a rapid movement for your safety. In an incident like this, you can?t use your intellect or strategic thinking skills to take action ? you just don?t have the time.
Similarly, your body needs food for survival. Your brain thrives on glucose therefore, it needs a regular flow of glucose in the blood to function properly.

image of sugar donuts

However, in case your blood glucose level drops excessively low, your subconscious mind tries to correct the problem by signalling your body to have a high-carb or high-sugar food. Is this a valid reason to excuse ourselves whenever we have a sugar binge? No. However, it does help to understand the problem in order to rectify it effectively. Just one bite may not be enough to satisfy you; therefore, you keep having more and end up in sugar binge. It?s important to understand that consumption of high-sugar foods such as chocolate creates sensations of pleasure and happiness in the body ? you must be familiar with this already. This is mainly because such foods stimulate the release of ?feel good? chemicals in the brain, hence making it even more difficult to control yourself. You need to hold yourself accountable. You?ve understood the chemistry of your brain, now you need to familiarize yourself with your hunger and craving patterns. Hold yourself accountable for everything and you?ll be able to control your next sugar attack. Research indicates that it becomes hard for a person to stop consuming a high-sugar snack without losing control.

Therefore, the solution is to opt for complex carbs rather than refined carbs. Refined carbs include the unhealthy carbohydrate varieties including white flour, white sugar and white rice. You can replace them with foods containing complex carbohydrates such as oats, whole grains, quinoa, fruits and vegetables and nuts and seeds.

It doesn?t matter where you get your carbs from, they will be broken down to glucose and eventually serve the same purpose.

What’s your favourite sugary “treat”?

Have you any weird binging habits, let us know by leaving a comment below!

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Did you know?

That the average person consumers 24 kilograms of sugar each year. This number is larger in developed industrialized countries and is around 33 kg!

Source: www.sugarhistory.net="#888888">

Choosing the right pillow

Choosing the right pillow

 choosing the right pillow

There?s nothing better than starting off your day after a good night?s sleep. However, in our busy fast-paced lives, sleep is a luxury and overlooking the small details that can improve or worsen it can be easy. One of the main issues concerning poor sleep is an inadequate pillow.

Pillows (and especially memory foam pillows) can not only have a positive or negative impact on our quality of sleep, they also play a role in how well we rest and recharge ourselves. The right pillow can help you feel fresh, happy and energetic when you wake up in the morning but the wrong one worsen headaches and cause neck pain, sneezing, wheezing and arm numbness according to orthopaedic surgeon, Andre Hecht, MD. Furthermore, if your pillow is too old, it may consist of skin cells, fungus, dust mites and mildew, making up most of the pillow?s weight.

How to choose the right pillow

In order to improve the quality of your sleep and reduce or prevent neck pain, you need to find the right pillow. Individuals who sleep on their side would benefit from a pillow that fills just the gap between the ear and the mattress. This will prevent the head from tilting.

If you?re a back sleeper, you should use a pillow that prevents your head from tilting forward or backward.

There is a wide variety of pillows in the market to choose from but despite the popularity level of each type of pillow, it is essential that you pick a pillow that provides adequate support and helps you sleep well. As a rule of thumb, choose a pillow that keeps your neck in a neutral position ? this mostly depends on how you sleep.

 

Don?t have a clue about the types of pillow available in the market? We?ve got you covered:

1. Feather pillows

We all know what feather pillows are. If you aren?t allergic to feathers, this may be a good choice because feather pillows can be adjusted to fit your head shape. Moreover, they provide less resistance as compared to traditional foam pillows.

2. Orthopaedic pillows

Orthopedic pillows are designed to maintain that neutral position of your neck and maintain its natural curve.

3. Cervical pillows

Cervical pillows are roll-shaped pillows that are utilized to relieve neck pain and stress by neutralizing your neck position and maintaining the natural shape and position of your head and neck during your sleep.

4. Memory foam pillows

Another great option is a pillow which comes in a traditional shape but with memory foam which conform to the curve of your neck.

The right Sleeping position

bad sleeping position

While investing in a good pillow may be critical for a good night?s sleep, so is your sleep position. Make sure you avoid propping your head too high up on several pillows. Ideally, your head shouldn?t bend forward or backward. If you are reading in bed, make sure your head and neck are supported in a neutral position.

When it comes to getting proper sleep, sleeping on your back or side are considered to be the best options. Sleeping on your stomach allows your head and neck to be twisted and turned into an unnatural position; which can cause neck pain when you wake up in the morning.

What’s your favourite pillow or sleeping position?

Let us know by leaving a comment in the box below.

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Did you know?

A Korean man named Lee Jin-gyu fell in love with a life-sized Japanese body pillow

[Infographic] Acid Reflux Guide All you Need to Know!

Acid Reflux Infographic

Info-graphic – Visual guide containing facts relating to Acid Reflux aka gastroesophageal reflux disease (gerd) that takes a look at;

  • The estimated number of sufferers from around the world
  • Symptoms of the condition
  • A clear definition of what reflux is
  • What causes acid reflux
  • Prevention of gastro-esophageal reflux
  • The testing and diagnosis of reflux
  • and Discusses the long term risks and the associated diseases that can result from exposure to long term untreated acid reflux.

Symptoms of acid reflux
Acid reflux is normally characterized by the unpleasant feeling in your chest and can be confused or called heartburn. It occurs due to the backward flow of the acid in the stomach into the esophagus, which is a tube that connects your throat to the stomach. Acid reflux is also called gastroesophageal reflux.

Acid reflux is one of the most researched health issues on the internet –  a common complaint that affects millions of people worldwide.

Causes of Reflux
Acid reflux is common in people of all ages and can sometimes occur due to no apparent cause. However, in most cases, it is linked to lifestyle factors. In some cases, it may occur to from effects that cannot be controlled such as pregnancy. Sometimes pregnancy may cause the acid in the stomach to be pushed upwards to the oesophagi. In addition, development of a hiatal hernia ? an anatomical abnormality which causes the upper part of the stomach to insert into the chest cavity ? may lead to acid reflux.

Some controllable risk factors may include obesity, active and passive smoking, too much alcohol, low fibre intake, lack of physical activity, medication such as painkillers, antidepressants and asthma drugs.

Common symptoms of acid reflux include heartburn and regurgitation ? sour-bitter taste in the mouth. Other symptoms such as bloating, burping and nausea may result too.

Preventing Reflux
Having large meals before bedtime, being overweight and having certain foods and beverages such as citrus, spicy or oily food, alcohol, carbonated drinks and coffee are common causes of acid reflux as well.

Fortunately, acid reflux can be prevented by taking medications and following some lifestyle changes.

Click on the image to enlarge to full screen

info-graphic reflux image

Infographic – Acid reflux worldwide statistics & info

Click on the image to enlarge to full screen

Medication

If you suspect GERD or acid reflux due to it’s tell tale signs, try modifying your eating habits and taking OTC medications. If improving your lifestyle doesn’t help, see a doctor.
Your doctor will prescribe drugs that may improve symptoms.

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Did you know ... That the symptoms of Acid reflux are exacerbated when lying down / sleeping. By using a wedge pillow for acid reflux (aka a bed wedge) to elevate your sleeping position by 6-8 inches can help eradicate some if not all of the symptoms.

Dining Out and Staying Healthy

So you want to eat out and you want to eat healthy. You should not have to fret if you plan correctly. Think about the where you are going to eat, look at the menu, and select the meal that works with your plan. Now make those reservations and let us get moving.

Where to eat

*Your choice of restaurant can make all the difference. Therefore, when you chose a restaurant, make sure that you chose one that has a diverse menu with options for everyone (consider your other guests too). If it is one you are familiar with, great. If not, go to their website and see what is available
*PlanningDepending on when you decided to eat out, you should plan your meals accordingly. If you decide to go out to dinner before you eat your lunch, then you should have a light lunch, breakfast, and snacks during that day. If you decide to eat dinner after you already ate a large lunch or breakfast, then have a smaller dinner.
*Navigate your way through the healthiest choices for food preparation. Frying or sautéing usually are types of preparation to avoid. Remember that ?rich? means rich in calories just as crispy means fried. The type of foods that you should look for are broiled, steamed, or baked food preparation is also important in controlling calories and fat intake.

What to Order

*Put some balance in your meal by choosing something from all food groups. Go down the checklist for grains, dairy, meat, fruits, and vegetables. A great way to get that healthy meal is by ordering a salad.as an entrée. However, stay away from those ?healthy salad invaders? such as croutons or heavy dressing (select a low calorie alternative). You can enjoy something with chicken, seafood, or cheese in a salad and get the vitamins, protein, and fiber.

*Do not ruin a healthy sandwich with unhealthy extras. Keep it low fat with mustard, ketchup, mustard, or relish (hold the mayo). Stay with the classic lettuce, tomato, and onions. If you want a dressing, keep it low fat.
*A side dish can supplement your meal and keep it healthy all the same. Fruit, salad, or a baked potato is great options. If you want to top your spud with a little extra nutrition, salsa, chili, or veggies will do the trick.
*When the waiter asks you if you want fries with that, say, ?No, I want a salad.? Make sure the dressing is low-calorie.
*Don?t see what you want? Ask. If the customer is always right, then the restaurant customer is right to ask for a special order. Most restaurants are willing to help with your reasonable special request.
*If the restaurant does not have portion control, you need to have it anyway. If the portions are too large, then do not finish the meal. Look at the menu and see if the appetizer version of the entrée would be a better choice. Do not be afraid to ask for a doggy bag. Also, stay away from the entrees with the largest number of calories.

Slow it down.

*Aside from bad manners, eating quickly means you are not letting your stomach notify your brain that you are not hungry. Your brain needs 20 minutes to digest the news. Eating fast means eating more. Slow eaters usually eat less and enjoy more.

Kids and Healthy Dining Out

*If you are bringing kids along and want them to eat healthy, then you should find a restaurant that welcomes kids and includes nutritional meals on its kid?s menus. The meals will be smaller than and just as healthy as the adult meals.
*Stay away from sodas, sugary drinks, and fattening desserts. Drink milk, just like at home, and haveFried Food - a Reflux no no some fruit for dessert.
*To restrict the amount of sauce, have it delivered on the side.
*Carrots and apples are better than fries. This goes for kids as well as adults…
*Limit the child?s choices to those things that are healthy.
*Do not have your child try something for the first time when you are out. Do you want to pay to find out your child hates squid? If they want something new, have them try a little bit of your meal.
*Strong bones come from getting the daily requirements of calcium; this does not stop when your child is in the restaurant. The child should have milk as a beverage and cheese if he or she has a sandwich. For dessert, try frozen yogurt or a fruit smoothie.

Do not let restaurants scare you, you can get your healthy meals and still it out. Plan ahead and you can enjoy your trip out without ruining your diet for the week.