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Acid Reflux Diet and Cookbook for Dummies

Acid Reflux Diet and Cookbook for Dummies

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A Wiley Brand

by Dr. Patricia Raymond and Michelle Beaver

Contents at a Glance
Introduction
Part I: Getting Started with the Acid Reflux Diet
Saying Goodbye to Reflux: Your Road to a Reflux-Free Lifestyle
The Lowdown on Acid Reflux
Recognizing the Dangers of the Condition
Digesting the Gastrointestinal Triggers (Or Not!)
Finding Relief in the Medicine Cabinet and Beyond

Part II: Making Diet and Lifestyle Changes
Getting Started on the Acid Reflux Diet
That Thing You Do: Embracing Lifestyle Changes
Staying Fit, Inside and Out

Part III: Symptom-Soothing Recipes
Beginning with Breakfast
Fulfilling Lunches
Delectable Dinners
Appetizers and Snacks
Easing and Pleasing Beverages
Worry-Free Desserts

Part IV: Solutions for Specific Situations
Finding Safe Dishes When You’re Eating Out
From Pregnancy to the Golden Years: 
Managing Acid Reflux in Special Communities
When Diet and Alternative Therapies Don’t Cut It: Surgical Options

Part V: The Part of Tens
Ten (Or So) Simple Ways to Change Your Eating Habits
Ten Changes You Can Make in the Kitchen
Ten My ths about Acid Reflux
Ten Benefits of Get ting Rid of Acid Reflux
Appendix: Metric Conversion Guide


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Book Details
 Price
 3.00
 Pages
 348 p
 File Size 
 6,323 KB
 File Type
 PDF format
 ISBN
 978-1-118-83919-5 (pbk)
 978-1-118-83915-7 (ebk)
 978-1-118-83914-0 (ebk)
 Copyright©   
 2014 by John Wiley & Sons, Inc

Recipes at a Glance
Beverages
Berry Good Spa Water................................................................................................220
Cucumber Water.........................................................................................................221
Fresh Ginger Tea.........................................................................................................215
Hot Apple Ginger Cider..............................................................................................223
Nettle Iced Tea............................................................................................................216
Peach Kefir...................................................................................................................225
Red Bush Tea (Rooibos Tea).....................................................................................218
Roasted Barley Tea.....................................................................................................217
Watermelon Juice........................................................................................................224
Smoothies
Avocado Smoothies....................................................................................................226
Cantaloupe Banana Smoothies..................................................................................159
Great Green Smoothies..............................................................................................157
Breakfasts
Banana Pecan Buckwheat Pancakes.........................................................................148
Cantaloupe Banana Smoothies..................................................................................159
Fabulous French Toast...............................................................................................146
Farmer’s Market Scramble.........................................................................................141
Fast Morning Muesli...................................................................................................151
Fruit Salad with Yogurt..............................................................................................160
Great Green Smoothies..............................................................................................157
Herb Scramble.............................................................................................................143
Morning Millet.............................................................................................................155
Nut Butter Granola......................................................................................................150
Pear Banana Nut Muffins............................................................................................147
Reflux-Friendly Frittata...............................................................................................144
Rice and Shine.............................................................................................................154
Southern-Style Corn Grits..........................................................................................153
Veggie Cheese Mini Quiches......................................................................................142
Winter Warming Oatmeal...........................................................................................152
Sandwiches
Terrific Turkey Wraps....................................................................................................168
Tofu Sandwiches.........................................................................................................170
Veggie Pitas..................................................................................................................169
Snacks
Apple with Almond Butter.........................................................................................209
Easy Edamame Ecstasy..............................................................................................211
Granola Berry Parfaits................................................................................................212
Kale Chips....................................................................................................................208
Tuna Salad, Hold the Mayo............................................................................................210
Appetizers
Carrot Fries..................................................................................................................202
Green Chicken Egg Bake................................................................................................204
Millet Mashed “Potatoes”...........................................................................................206
Sautéed Swiss Chard...................................................................................................203
Summer Soba Salad with Sweet Sesame Dressing..................................................205
Salads
Cobb Salad with Vinaigrette..........................................................................................166
Crunchy Boiled Salad with Pumpkin Seed Dressing...............................................165
Fruity Chicken Pasta Salad............................................................................................164
Pasta Salad...................................................................................................................163
Roast Chicken Salad with Avocado Dressing..............................................................199
Salmon and New Potato Salad.......................................................................................162
Spring Quinoa Salad with Apple Cider Dressing.....................................................181
Summer Soba Salad with Sweet Sesame Dressing..................................................205
Soups
Borscht (Beet Soup).......................................................................................................172
Carrot Ginger Soup.....................................................................................................173
Lentil Soup...................................................................................................................174
Main Courses
Baked Italian Fish Packets.............................................................................................186
Black Bean Tacos........................................................................................................176
Brown Rice, Vegetable, and Tofu Stir-Fry with Sliced Almonds...........................195
Chicken and Brown Rice Risotto..................................................................................180
Coconut Panko Shrimp..................................................................................................185
Cuban Rice and Corn with Black Beans...................................................................182
Fennel-Stuffed Acorn Squash.....................................................................................193
Kale and Carrot Pasta.................................................................................................189
Mushroom, Goat Cheese, and Arugula Flatbread...................................................190
Roasted Pork Tenderloin and Veggies.........................................................................198
Seared Salmon with Sautéed Summer Vegetables......................................................184
Spaghetti Squash.........................................................................................................192
Steak Peanut Saté............................................................................................................177
Stuffed Sweet Peppers................................................................................................194
Turkey, Fennel, and Apple Couscous...........................................................................197
Vegetable Lasagne with White Sauce.......................................................................188
Desserts
Almond Date Delights.................................................................................................238
Apricot Pistachio Balls...............................................................................................240
Blueberry Cherry Crisp..............................................................................................234
Chocolate Banana Cream Pudding...........................................................................231
Chocolate Mousse.......................................................................................................232
Coconut Bread.............................................................................................................236
Dreamy Rice Pudding.................................................................................................229
Fast, Colorful Papaya Pudding..................................................................................230
No-Bake Oat Balls........................................................................................................239
Old-Fashioned Baked Apples with Tahini Raisin Filling.........................................235
....

Introduction
Acid reflux isn’t fun. It isn’t healthy, and it isn’t something you want in
your life. Even if your acid reflux is only a minor annoyance, you’d still
like to get rid of it. Acid Reflux Diet & Cookbook For Dummies is one of the
best tools you can use to curb your condition or get rid of it completely.
Other important resources: your doctor and determination. Your doctor can
help you diagnose your acid reflux and monitor your symptoms and treatment.
As for determination, you’ll need that to follow your doctor’s recommendations
and the guidelines in this book. The diet and recommendations
you’ll find here aren’t extremely difficult, but fortitude will come in handy anyway.
This book helps you understand what acid reflux is, what causes it, what the
dangers are, and most important, how to reduce your symptoms or get rid of
the condition all together.

About This Book
Change isn’t easy, especially when that change involves diet and other alterations
to your daily life. This book, however, makes change about as easy as
it can be, by offering clear advice in an accessible format. You don’t have to
read this book from beginning to end. Consider it a reference manual, like an
encyclopedia. You can look up the information that interests you the most.
You can cherry-pick chapters by only reading those that are most applicable
to you, or you can read all of them but out of order. And, of course, you can
always be traditional and ready every chapter, in order.
Sidebars and anything marked by the Technical Stuff icon are skippable. Yes,
these passages enhance the main sections, but the main sections will still
make sense without the supplements.

In this book you may note that some web addresses break across two lines of
text. If you’re reading this in print and want to visit one of these web pages,
simply type in the web address exactly as it’s noted in the text, as though
the line break doesn’t exist. If you’re reading this as an e-book, you’ve got it
easy — just click the web address to be taken directly to the web page.
Finally, we follow a few basic conventions in the recipes that you should be
aware of:
✓ Milk is whole unless otherwise specified.
✓ Eggs are large.
✓ Pepper is freshly ground black pepper unless otherwise specified.
✓ Butter is unsalted.
✓ Flour is all-purpose unless otherwise specified.
✓ Sugar is granulated unless otherwise noted.
✓ All herbs are fresh unless dried herbs are specified.
✓ All temperatures are in Fahrenheit. (Refer to the appendix for information
about converting temperatures to Celsius.)
• We use the tomato icon to highlight vegetarian recipes in the Recipes in
This Chapter lists, as well as in the Recipes in This Book.
....


Table of Contents
Introduction.................................................................. 1
About This Book...............................................................................................1
Foolish Assumptions........................................................................................2
Icons Used in This Book..................................................................................2
Beyond the Book..............................................................................................3
Where to Go from Here....................................................................................3
Part I: Getting Started with the Acid Reflux Diet............. 5
Chapter 1: Saying Goodbye to Reflux: Your Road to a
Reflux-Free Lifestyle. 7
What Acid Reflux Is, and Why It’s Bad...........................................................7
Revamping Diet and Lifestyle..........................................................................9
Cooking Your Way to Less Reflux.................................................................12
Tackling Special Situations............................................................................14
Chapter 2: The Lowdown on Acid Reflux. 17
Acid Reflux 101................................................................................................17
Heartburn versus acid reflux..............................................................18
What acid reflux does...........................................................................19
What causes acid reflux.......................................................................20
How acid reflux can affect your life....................................................21
Who Gets Acid Reflux.....................................................................................22
Your average Jane and Joe..................................................................23
Pregnant women...................................................................................23
Children..................................................................................................25
Infants.....................................................................................................25
How Acid Reflux Is Diagnosed......................................................................26
Recognizing the symptoms.................................................................26
Knowing when to get checked out.....................................................27
Looking at the tests your doctor may run.........................................27
Chapter 3: Recognizing the Dangers of the Condition. 31
Seeing What Can Happen If Acid Reflux Isn’t Treated...............................31
Semi-serious stuff..................................................................................32
Super-serious stuff................................................................................38
Tracking Your Symptoms..............................................................................47
Rating your discomfort........................................................................47
Assessing your risk...............................................................................48
Chapter 4: Digesting the Gastrointestinal Triggers (Or Not!). 51
Understanding How Diet Helps.....................................................................51
The digestion process..........................................................................51
When digestion goes bad.....................................................................53
Food Reactions: Listening to Your Body.....................................................53
Identifying Trigger Foods..............................................................................54
The corrosive C’s..................................................................................54
Other culprits........................................................................................60
Factoring in the Meds....................................................................................66
Antidepressants....................................................................................66
Anti-anxiety pills...................................................................................67
Calcium channel blockers....................................................................68
Other popular medications.................................................................68
Over-the-counter drugs........................................................................69
Chapter 5: Finding Relief in the Medicine Cabinet and Beyond. 71
Neutralizing Acid............................................................................................72
How they work......................................................................................72
What they’re good for..........................................................................73
What they’re not so good for..............................................................74
Possible side effects.............................................................................75
Reducing Acid Production.............................................................................76
H2 receptor antagonists.......................................................................77
Proton-pump inhibitors.......................................................................79
Strengthening the Lower Esophageal Sphincter........................................83
How they work......................................................................................84
What they’re good for..........................................................................84
What they’re not so good for..............................................................85
Potential side effects............................................................................85
Alternative Options: Taking a Holistic Approach.......................................87
Baking soda...........................................................................................87
Acid neutralizers...................................................................................88
Herbal remedies....................................................................................90
Digestive enzymes................................................................................91
Chewing gum.........................................................................................91
Natural licorice......................................................................................92
Taking Your Complaint to the Doctor..........................................................93
Finding the right doctor.......................................................................93
Before and after your appointment....................................................94
Part II: Making Diet and Lifestyle Changes................... 97
Chapter 6: Getting Started on the Acid Reflux Diet. 99
When Enough Is Enough: Deciding to Make a Change.............................100
How to tell people you’re close to and see often...........................100
How to tell colleagues and associates.............................................102
Transitioning to an Acid Reflux Diet..........................................................103
Going cold turkey................................................................................103
Easing in...............................................................................................104
Taking the Nine-Day Challenge: Finding Your Acid Reflux Triggers......105
Days 1–3: Cutting out possible culprits...........................................106
Days 4–6: Monitoring how you feel...................................................107
Days 7–9: Reintroducing foods..........................................................108
Giving Your Kitchen an Acid Reflux Makeover.........................................108
Cleaning your pantry..........................................................................109
Stocking up on the right foods..........................................................110
Planning menus for the week ahead.................................................117
Cooking with Acid Reflux in Mind..............................................................118
Chapter 7: That Thing You Do: Embracing Lifestyle Changes. 121
Paying Attention to How Much You Eat and When You Eat It................122
Reducing the amount you eat at one sitting...................................122
Timing your meals with acid reflux in mind....................................123
Losing Weight................................................................................................124
Quitting Smoking..........................................................................................125
Managing Stress............................................................................................126
Looking At How You Sleep: Position, Position, Position.........................129
Chapter 8: Staying Fit, Inside and Out. 131
Getting Physical............................................................................................131
Focusing Inward............................................................................................134
Meditation and other relaxation techniques...................................134
Food journaling...................................................................................136
Support groups...................................................................................136
Part III: Symptom-Soothing Recipes............................ 137
Chapter 9: Beginning with Breakfast . 139
Eggceptional Breakfasts...............................................................................140
Bake It ’Til You Make It................................................................................145
Great Grains..................................................................................................149
Fruits and Veggies........................................................................................156
Chapter 10: Fulfilling Lunches. 161
Succulent Salads...........................................................................................161
Sandwiches and Wraps................................................................................167
Savory Soups.................................................................................................171
Culture Cuisine.............................................................................................175
Chapter 11: Delectable Dinners. 179
Great Grains..................................................................................................179
Seafood..........................................................................................................183
Pasta and Breads..........................................................................................187
Veggie-Based Dishes....................................................................................191
Meats..............................................................................................................196
Chapter 12: Appetizers and Snacks. 201
Appealing Appetizers...................................................................................201
Super Snacks.................................................................................................207
Chapter 13: Easing and Pleasing Beverages. 213
Tantalizing Teas............................................................................................213
Flavored Waters............................................................................................219
Fruit Drinks....................................................................................................222
Chapter 14: Worry-Free Desserts. 227
Puddings and Mousses................................................................................228
Baked Treats.................................................................................................233
No-Bake Desserts..........................................................................................237
Part IV: Solutions for Specific Situations..................... 241
Chapter 15: Finding Safe Dishes When You’re Eating Out. 243
Packing Heat: Bringing Foods When You’re Away from Home...............243
Finding Reflux-Friendly Foods on the Menu..............................................245
Chinese.................................................................................................245
Mexican................................................................................................245
Italian....................................................................................................246
Japanese...............................................................................................246
Thai.......................................................................................................246
Diners...................................................................................................247
Fast food..............................................................................................247
Chapter 16: From Pregnancy to the Golden Years:
Managing Acid Reflux in Special Communities. 249
When You’re Pregnant.................................................................................249
When You’re Pint Size..................................................................................251
Acid reflux in babies...........................................................................251
Acid reflux in kids...............................................................................252
When You’re Older and Wiser....................................................................254
Chapter 17: When Diet and Alternative Therapies
Don’t Cut It: Surgical Options. 255
Last Resort: Surgery.....................................................................................256
The mainstay: Nissen fundoplication...............................................256
Cooking the esophagus: The Stretta procedure.............................257
Magnetic attraction: New procedures with magnets.....................258
Endoscopic mucosal resection.........................................................259
Esophagectomy...................................................................................260
What to Expect from Surgery or Advanced
Endoscopy Techniques............................................................................261
All About Recovery.......................................................................................262
What you can eat after surgery.........................................................262
How long it takes to heal....................................................................263
Long-term changes.............................................................................263
Part V: The Part of Tens............................................. 265
Chapter 18: Ten (Or So) Simple Ways to Change
Your Eating Habits. 267
Writing Down Your Goals............................................................................267
Sharing Your Goals with a Loved One.......................................................268
Following the Recipes in This Book (And Finding More!).......................269
Visualizing Yourself Succeeding.................................................................269
Going Easy on Yourself................................................................................269
Deciding Whether to Go Cold Turkey or Ease In......................................270
Giving Yourself Time to Adjust...................................................................270
Looking for the Silver Lining.......................................................................271
Chapter 19: Ten Changes You Can Make in the Kitchen. 273
Sautéing.........................................................................................................273
Baking, Broiling, or Roasting.......................................................................274
Steaming........................................................................................................274
Boiling............................................................................................................275
Less Is More..................................................................................................275
Avoiding Trigger Ingredients......................................................................275
Adding Soothing Ingredients.......................................................................276
Drinking Wisely.............................................................................................276
Reduce Meat Portions..................................................................................276
Reducing or Substituting Fat.......................................................................276
Chapter 20: Ten My ths about Acid Reflux . 277
The Heart Is What Causes Heartburn........................................................277
Acid Reflux Kills Bad Breath.......................................................................277
Heartburn Is No Big Deal.............................................................................278
Prescription Drugs for Acid Reflux Hurt the Digestion Process.............278
Gastroesophageal Reflux Disease Always Leads to Cancer....................278
Only Unhealthy People Get Acid Reflux....................................................279
Heartburn Is Just Part of the Aging Process.............................................279
Over-the-Counter Antacids Aren’t Real Medicine....................................279
It Doesn’t Matter What Side of Your Body You Sleep On........................280
Drinking Decaffeinated Coffee Won’t Aggravate Your Acid Reflux........280
Chapter 21: Ten Benefits of Get ting Rid of Acid Reflux. 281
A Good Night’s Sleep....................................................................................281
Better Overall Health...................................................................................282
Goodbye Heartburn......................................................................................282
A Clearer Mind..............................................................................................283
A Brighter Disposition.................................................................................283
Less Stress.....................................................................................................284
Fewer Doctor Visits......................................................................................284
Tame the Flame, Stop the Inflammation....................................................284
Reduced Risk for Cancer.............................................................................285
Show Me the Money!....................................................................................286
Appendix: Metric Conversion Guide............................. 287
Index........................................................................ 291


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Published simultaneously in Canada

Published by: John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030-5774, www.wiley.com

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