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    Nutri-Serve Wellness Newsletter

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    SMSTECH
    Heartburn is caused by acidic fluids from your stomach washing back into your esophagus. The discomfort of heartburn is often a burning feeling behind your breastbone. The number one heartburn trigger is simply too much food at once.

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    Nutri-Serve Wellness Newsletter

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    SMSTECH
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    Heartburn is caused by acidic fluids from your stomach washing back into your esophagus. The discomfort of heartburn is often a burning feeling behind your breastbone. The number one heartburn trigger is simply too much food at once.

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    Heartburn is caused by acidic fluids from your stomach washing back into your esophagus. The discomfort of heartburn is often a burning feeling behind your breastbone. The number one heartburn trigger is simply too much food at once.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    43 views2 pages

    Nutri-Serve Wellness Newsletter

    Uploaded by

    SMSTECH
    Heartburn is caused by acidic fluids from your stomach washing back into your esophagus. The discomfort of heartburn is often a burning feeling behind your breastbone. The number one heartburn trigger is simply too much food at once.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Nutri-Serve Wellness Newsletter

    November 2013

    QuickTakes

    Feast without Fear at Thanksgiving


    The average American will consume 2,500 calories or more at Thanksgiving dinner. And that doesnt include the nibbles and drinks beforehand or the second slice of pie before bed. Check out these practical strategies for preventing heartburn after the big meal.

    Dont Nibble Before Dinner


    Sip a glass of ice water and steer clear of the cheese try before dinner. Its too hard to control portion size when youre standing next to the hors doeuvre tray while talking with friends and family.

    Common Sense at the Thanksgiving Table


    The number one heartburn trigger isnt one specific food. Its not orange juice or caffeine or peppermints. Nope. The number one trigger is simply too much food at once. Thanksgiving dinner is the biggest meal of the year. If you have heartburn after eating Thanksgiving dinner, youre not alone. Consider these prevention strategies: General healthy eating guidelines apply: Dont heap the food on your plate. Eat slowly. Chew thoroughly. Take your time and savor your food. Skip seconds. Plus there are specific suggestions for dealing with the typical turkey dinner: Turkey is a good choice. Its high in protein and relatively low in fat. Enjoy it in moderation, of course. Cranberry sauce is acidic. Dont go overboard. Drink plenty of water throughout the meal. It aids digestion and dilutes stomach acid, making heartburn less likely.

    Enjoy the Holidays Without Heartburn


    Heartburn is caused by acidic fluids from your stomach washing back into your esophagus, or swallowing tube. The discomfort of heartburn is often a burning feeling behind your breastbone. There may be a sour taste in your mouth as well. Nearly everyone has had heartburn at some point in life. About one in five Americans experience heartburn at least once a week. Frequent heartburn that interferes with your daily life is considered gastroesophageal reflux disease (GERD). GERD can damage your esophagus and cause serious complications. Heartburn is most common after a large meal. Too much food stretches your stomach and you feel stuffed. Stomach stretching puts pressure on the LES (lower esophageal sphincter). This ring of muscle controls the valve from your esophagus into your stomach.

    After Dinner Hints


    GET UP! After a big Thanksgiving meal, everyone's tempted to stretch out on the sofa to nap or watch football. That's the worst thing you can do for your heartburn. Food is still in your stomach for at least three more hours, ready to cause heartburn. If you must go from mashed potatoes to couch potato, at least sit up with your head above your stomach. Better yet, go for a stroll to look at the Christmas lights in neighborhood. Avoid heavy exercise no touch football for instance. CHEW GUM! Chew a stick of gum (not peppermint). Chewing gum promotes saliva production. Saliva neutralizes stomach acid. It also spurs your stomach to move food into your intestine more quickly. LEFT IS RIGHT! If you must have a nap after dinner, lie on your left side instead of your right side. Lying on your right side pushes your stomach contents closer to your esophagus, making heartburn more likely. Lying on your left keeps things separated a little better. Source: http://www.dhhs.gov/

    Your Turkey Roasting Guide


    An underdone or overdone turkey wont cause heartburn, but it can cause heartache for the cook. Check out this refresher coar se on safely thawing and roasting a whole turkey. 1. If you buy a frozen turkey, thaw it in the refrigerator not the on the counter! Place the turkey in a shallow pan to prevent any juices from dripping onto other foods in the fridge. Allow about 24 hours per 5 pounds of turkey. If you're short on time, you can use the cold water thawing method. First, put the turkey in a leak-proof plastic bag to prevent the turkey from absorbing water. Submerge the wrapped turkey in cold tap water. Change the water every 30 minutes until the turkey has thawed. Allow 1 hour per 1 pound of turkey. Begin roasting the turkey immediately. 2. Use an instant-read food thermometer to test for doneness. Insert the thermometer into the thickest section of the breast. When the thermometer registers 165F, the turkey is done. (Don't rely on the pop-up timers embedded in some turkeys. They often don't "pop" until the turkey is overcooked.) If your turkey is stuffed, check that the center of the stuffing has reached 165F as well. 3. Once the feast is over, remove the meat from the turkey carcass and cut into small pieces. Refrigerate turkey and stuffing separately in shallow containers within 2 hours of cooking. Use leftovers within 3 to 4 days.

    Roasting Times for Unstuffed Turkey Turkey Weight


    8 to 12 pounds 12 to 16 pounds 16 to 20 pounds 20 to 24 pounds

    Hours
    2 to 3.5 hours 3 to 4 hours 4 to 5 hours 5 to 6 hours

    Apple-Onion Stuffing

    Makes about 10 cups, to serve 10

    You don't need a stick or two of melted butter to moisten stuffing. Apple cider and chicken broth add richness without all that fat. And you dont have to wait until Thanksgiving to enjoy this delicious stuffing. Cut the quantities in half to serve on a weeknight with a rotisserie chicken. INGREDIENTS 1 tablespoon olive oil, plus extra for brushing 1 large sweet onion, diced 2 ribs celery, diced 2 large, sweet, firm apples such as Golden Delicious or Honeycrisp, peeled and diced 1/3 cup craisins (dried cranberries) 1/2 cup apple cider 1 tablespoon chopped fresh parsley 1 tablespoon chopped fresh thyme leaves or 1 teaspoon dried thyme 1 1/2 teaspoons chopped fresh sage leaves or 1/2 teaspoon dried rubbed sage Freshly ground black pepper, to taste About 6 cups stale whole-wheat bread cubes About 4 cups stale white bread or cornbread cubes 1 cup low-sodium chicken or vegetable broth DIRECTIONS 1. Preheat oven to 350 F. Grease a large casserole dish (2 -quart) with olive oil. 2. Heat 1 tablespoon olive oil in a large, heavy skillet over mediumlow heat. Add onion and celery and cook until soft, about 5 minutes. Add apples, craisins and apple cider. Increase the heat so the liquid simmers quickly. Cook to reduce the liquid by half, about 3 minutes. Stir in parsley, thyme, sage and black pepper. 3. Transfer the apple mixture to a large bowl. Add bread cubes and broth, tossing gently to mix. Transfer to the prepared casserole dish. Cover with a piece of aluminum foil. 4. Bake for 30 minutes. Remove foil and continue to bake until the top browns, about 10 minutes longer.

    NUTRITION PER SERVING 226 Calories 2g Fat 0.6g Saturated fat 1g Protein 36g Carbohydrate 3g Fiber 216mg Sodium Source: Healthy Living Kitchens

    2013 Alere. All rights reserved.

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