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Acid Indigestion ~ Paper

ACID INDIGESTION
by
NADINE, N.D., C.N.S.

Harmony and Balance – two key words to a healthy digestive system. When we eat nutritious foods that are in Harmony with our body we provide the macronutrients (protein, carbs, and fats) and micronutrients (vitamins and minerals) to assist in the natural healing, cell growth and Balance of our Mind, Body and Spirit. When we eat out of Balance we create a disharmonious relationship with our natural digestive system creating havoc in the form of acid indigestion.

Acid Indigestion is exactly what the name implies – a lack of digestion with an imbalance of stomach acid. Common symptoms of indigestion include bloating, belching, sour burps, gas, heaviness, regurgitation, nausea, cramping and pain. Too little stomach acid is the most common reason for most symptoms of simple indigestion. Other causes of an imbalance include: eating or drinking too fast, which creates hiccups; introducing a new food in large quantities, which creates gas and many times sour burps if the food has a high acid concentration; eating or drinking too much at one time, which creates heartburn because the acidic juice in the stomach backs up into the esophagus; eating on an irregular schedule; and lastly, eating foods that are on your AVOID list.

The digestive system feeds the rest of the body and is itself sensitive to malnutrition or under-nutrition. Our goal then is to ensure we are providing our bodies with adequate amounts of protein, carbs, fat, water, vitamins and minerals. Below is a listing of the nutrient and the role it plays within the body.

Nutrient Role in the Body
Protein Repairs damage to tissues and cells as they normally break down, stimulates and maintains bodily metabolism. Proteins can help normalize the acid-base balance by acting as a buff
Carbs Main source of fuel and needed to regulate protein and fat metabolism
Fats Protects vital organs from trauma and temperature change by providing padding and insulation. When the digestive system is working well, up to 95 percent of dietary fats are absorbed into the body
Water Carries nutrients to the cells of the body; transports toxins out
Vitamins Essential for growth, health, vitality and helpful in digestion, elimination and resistance to disease
Minerals Like vitamins, assist the body in energy production

How much is enough? Balancing the macronutrients (proteins, carbs and fats) within your diet is a key factor to a healthy digestive system. While rare cases pop up, I have found the majority of my nutrition clients reach a healthy balance with a daily macronutrient breakdown of 30 percent Protein, 50 percent Carbohydrate and 20 percent Good Fats (poly unsaturated). As you learn to create your meal plan, focus on fueling your body with Primary and Secondary foods first and filling in the gaps with Tertiary foods. Keep a journal and note when your body is out of balance. As you learn more about your own digestive system and food needs, you may want to further refine your daily intake. Two methods I highly recommend are to Eat For Your Blood Type and to incorporate those foods that bring the Alkaline/Acid base of your body into balance.

Food Item Resource
Primary Foods Whole grains –20-30% – rice, quinoa, amaranth, oats,
spelt, kamut, etc

Protein – 20-30% – animal proteins, fish, tofu, tempeh,
beans, legumes, etc

Secondary Foods Vegetables – 30-40% – fresh and seasonal
Tertiary Foods Dairy, eggs, and fruits – 5-10%
Fats and oils – 2%
Eat Right 4 Your Type Focus on eliminating the AVOID foods and incorporating the BENEFICIAL and Neutral Foods. This link will take you to a wonderful database where you can look up individual foods http://www.dadamo.com/typebase4/typeindexer.htm
Alkaline/Acid Base Foods Eat 80% Alkaline foods and 20% Acid foods. Begin slowly and incorporate foods slowly. This link will take you to a site that incorporates Alkaline/Acid Balance foods with Blood Type information. I have linked you to blood type O since it is the predominate type.

http://herbtime.com/InformationPages/blood_type_o.htm

 

If you suffer from indigestion the use of over the counter antacids (tums, Rolaids, etc) is counterproductive. The problem here is that antacids are designed only to temporarily relieve pain caused by heartburn by neutralizing stomach acid for a while. However, when the antacids reduce normal stomach acidity, the result is producing MORE acid to restore the normal acid condition. Additionally the ingredients in antacids can interfere with the body’s ability to absorb vital nutrients. Herbs are a more effective approach.

Solutions
Many solutions to indigestion can be found in your kitchen, more specifically your spice rack. Most herbal spices are carminatives (meaning they prevent and relieve gas), stimulants and aids to digestion. Herbal spices are often regarded as “crisis medicine’ and can be thought of as a safe and natural alternative to synthetic drugs. Below is a chart containing items you can find in your spice rack and ways to use them for indigestion.

Spice Medicinal Properties Method of Use
Sweet Basil Prevents/relieves gas, stimulates digestion Make an infusion (tea) with one ounce of basil leaves to a pint of water simmered for twenty minutes
Bay Prevents gas and indigestion Add 1-2 bay leaves to soups and beans.
Caraway Indigestion and gas Make an infusion with an ounce of crushed seeds. Bring water to a rolling boil, turn off heat, add the crushed seeds, steep for 20 minutes. Suggested intake: 2 TBS of the tea frequently until relief
Cardamom Carminative and stimulant mixed with other spices to treat Indigestion and gas Chai tea: grate 1 ounce of fresh ginger, add 7 peppercorns, a cinnamon stick, 5 cloves, and 15 cardamom seeds. Heat in one pint of water, simmering for 10 minutes. Add one-half cup of milk and simmer for another 10 minutes. Add a sprinkle of nutmeg and a few drops of vanilla extract. Drink one cup of tea twice per day.
Cumin Prevent/relieve gas Add Cumin to cooked beans and/or rice. You can also make a tea, however the flavor is very strong. Suggest making gelatin capsules from powdered seeds. Suggested Intake: 2 capsules at mealtime in the evening.
Ginger Indigestion, cramps, nausea Eat crystallized ginger pieces for immediate relief of cramps, nausea and indigestion. Ginger tea can be made by grating one ounce of fresh ginger, simmering 10 mins in a pint of water

Prevention is the best course of Action. We have already discussed incorporating those foods that are BENEFICIAL, thus Healing to your body according to your blood type. Removing foods classified as AVOID will assist in removing known toxins or poisons to your digestive track. In addition we have introduced the concept of eating 80 percent of your diet from Alkaline-base Foods. Above we have listed common kitchen spices that will bring relief to common symptoms of indigestion. The flowing information is provided in the event you would like to take another step in being in Harmony and Balance with your Body, Mind and Spirit. These herbs are listed for there ability to aid and support a healthy digestive system and the method of application. Eat well and make wise choices as you Create New Lifestyle Changes to Last Your Lifetime.

Herb Aids in: Method of Use
Alfalfa Improving digestion and assimilation One cup of an infusion taken 3 times a day
Angelica Digestive weakness and gas

 

If the tea is taken after a meal it will prevent flatulence

Tea: 3-9 g of normal tea infusion;
Tincture: use 10-30 drops 3 times a day
Aniseed Prevent/expel gas, aid in digestion, relieves belching, bloating and nausea

gas/indigestion/bloating

3-9 g of the crushed seeds steeped in a cup of boiling water. Take 2-3 times a day as needed;

Tea made from a pinch each of powders of aniseed, ginger, cardamom, and cinnamon. Steeped in boiled water or scalded raw milk. Drink a cup after meals to promote digestion.

Asafoetida Gas, weak digestion, food sensitivities 100 mg – 1g of powdered gum steeped in boiling water, or added to food
Camomile Digestive disorders Standard infusion;

Tincture 10-30 drops

Comfrey Lack of pepsin for protein digestion Standard decoction;

Tincture, 1 tsp, 3 times daily

Elecampane Digestive weakness One ounce of dried root steeped in a pint of boiling water for 20 mins. 1 cup three times daily;
Tincture, 10-30 drops, 3 times daily
Goldenseal Dyspepsia, acid indigestion, gastritis, colitis 1 tsp of root simmered in a cup of boiling water 10-20 mins;
Tincture 5-30 drops
Papaya Promotes digestion Eat the fruit
Rice Aids in digestion, overall convalescence Congee: 1 part of rice to 7-10 parts water, slow cooked for 6-8 hours. Eat as needed
Thyme Indigestion Standard infusion
Turmeric Digestion and assimilation 3-9 g in an infusion or mild decoction
Treatments for:    
Indigestion Herbs to Use Directions
Make an extract in any white wine using Dandelion root – 1 part
Calamus root – 1 part
Gentian – 1 part
Angelica – 1 part
Valerian – 1 part
Ginger root – ½ part
Use 2 ounces of herbs to one pint of wine and let extract for two weeks. Suggested Intake: one teaspoon before and after meals.
Indigestion & Gas Herbs to Use Directions
Mix equal parts of the powdered herbs: Calamus
Wild cherry bark
Gentian
Oregon grape root
Cascara bark
Goldenseal
Dandelion root
Wild yam root
Lobelia
Ginger root
Licorice

Fill “00” capsules. Suggested Intake: 2 capsules 3 times a day, with one cup of dandelion root tea, one-half hour before meals to improve digestion
Stomach Acidity Herbs to Use Directions
Take internally as a decoction or in gelatin capsules Dandelion root – 1 part
Slippery elm – 1 part
Goldenseal – 1/8 part
Calamus root – 1/8 part
Suggested Intake: one-half cup of the tea or 2 gelatin capsules of the powder every hour or as needed.
Poor Digestion Herbs to Use Directions
  Tincture of Agrimony or Gentian Suggested Intake: 1-2 teaspoons before meals
Flatulence Herbs to Use Directions
Make in infusion of any of the following herbs. When taken after a meal will relieve flatulence Fennel
Mint
Dill
Camomile
Aniseed or
Lemon Balm
Use 1 teaspoon of dried herbs to 1 cup of water; steep for 10-15 mins
Stimulate the appetite Herbs to Use Directions
Make a decoction. Taken before a meal will stimulate the appetite Gentian
Dandelion
One ounce of dried root or bark to just over a pint of water; simmer for 10-15 mins

References

Blood Type Diet Encyclopedia (1996-2006) Retrieved March 9th 2006, from http://www.dadamo.com/typebase4/typeindexer.htm

Foods for Alkaline/Acid Balance, nd. Retrieved March 9 2006 from http://herbtime.com/InformationPages/FoodsforAlkalineAcid.htm

Haas, E. (1992). Staying Healthy with Nutrition: The Complete Guide To Diet and Nutritional Medicine. California: Celestial Arts. 15,31,36,39, 55-59,71,83-84,155

Mabey, R. (1988). The New Age Herbalist. New York: Simen & Schuster. 135, 164, 193, 200-205

McCready, L. Extracted from Nature’s Field, Vol.17 No.3, (May/June 2001), Digestive Disorders: Causes and Therapies. Retrieved on March 9, 2206 from http://herbtime.com/InformationPages/AcidRefluxAntacids.htm

Tierra, M. (1998). The Way of HERBS. New York: Pocket Books. 47-51, 72-215, 245-288, 342

Sizer, F.S., & Whitney, E.N. (2003). Nutrition Concepts and Controversies (9th ed). California: Wadsworth/Thompson Learning. 83-86

 

Are you TURNED ON?

Are You TURNED On?

By NADINE N.D.
Certified Nutrition Specialist & Blood Type Biometrics Practitioner
Creating RESULTS Holistic Center

You most likely started reading this article thinking it was about your libido. Sorry to disappoint you. This time around it is all about your metabolism.

FOOD is FUEL! By eating the right kinds of food and the right quantity of food you can turn your metabolism on. The body’s metabolism is the internal furnace. More heat is generated when more logs are added to the fire. Thus, when the metabolism is spinning in high gear the body burns food as fuel rather than storing it as fat. Do you know if your body is working for you or against you?

Take a moment to do a pinch test, or take a peek in the mirror. If you are sporting one of those “It’s not fat honey, its prosperity” bulges; have ‘love’ handles; or your main form of exercise is rolling over while watching TV or taking a trip to the fridge, there is a pretty good chance your metabolism is not working for you. Other indicators include: fatigue, bad breath, lack of hunger, insomnia, foul taste in the mouth, low blood pressure, constipation or diarrhea. The BIG indicator of whether your body is turned on or off is by looking at your food.

Most people think food is pleasure, food is social, or food is enjoyment. The bottom line is most Americans under eat and over train. On average I would say that 98% of my clients enter my doors under eating because they ‘heard’ somewhere along the way that “If I eat less, I’ll lose weight.” These same folks are also doing excessive amounts of cardiovascular exercise. Why? Because they believe that more exercise means more weight loss! However, eating less and doing more exercise creates a caloric deficit, meaning the body is burning more calories than it is taking in. Liken this to driving a car at 75 mph with an empty gas tank. When the car runs out of fuel it stops. End of story! When the body is pushed into a caloric deficit it will usually hit a plateau and stick, gain weight, or a combination of the two. Based on results…under eating and over training is not the way to go.

The daily food intake, or diet, is comprised of protein, carbohydrates, fat and water. Protein feeds muscle tissue, allows the body to heal itself, and form new cells, new tissue etc. Every cell from the top of your head to the bottom of your feet requires protein. Yet this is one of the most under eaten forms of food. The bare minimum amount of protein that should be eaten on a daily basis is 1 gram of protein for every pound of body weight. For the sake of easy calculation, an average person who does minimal exercise and weighs 190 pounds should be eating 190 grams of protein on a daily basis. That is just to maintain lean muscle tissue. The body requires more than that to build muscle and form new tissue.

Most adults need about 15 percent of their daily energy in the form of fat. Fats in the diet usually take care of themselves so you do not need to go looking for them. Linoleic acid and linolenic acid, however, are two polyunsaturated fatty acids (Omega-3 and Omega-6) needed by the body for basic functionality. These two essential fatty acids cannot be made in the body from scratch; their nutrients therefore must be supplied by foods.

Water is the most indispensable nutrient in the body. Not only is it the major transport system bringing each cell the exact nutrients needed, it is also the body’s cleansing agent. Water makes up about 60 percent of the body’s weight and 75 percent of a muscle cell. The minimum daily water requirement for a 190-pound person is 0.55 times 190, which equals 105 ounces. More water is needed if the body is dehydrated from lack of intake, exercise, sunburn, excessive heat etc. Signs of dehydration include: thirst, rough dry skin, dry mouth, low blood pressure, fatigue, foul smelling urine, reduced urine output, clothing rings on your skin, sheet marks on your skin when you wake up, and water retention. If the body is dehydrated… drink more water… if the body is retaining fluid that means the cells are holding onto whatever water supply they could find. By drinking more water, not soft drinks or coffee, the cells will open up and start transporting nutrients throughout the body.

Carbohydrates are the most direct source of glucose, the most important fuel source in the body. Yet, due to a lack of knowledge, carbs are treated as the bad guy. The body requires fuel every 2-3 hours. Once the body trusts that it will receive the needed fuel on a consistent basis, it will then respond back to you by burning the glucose it is getting from the carbs as fuel rather than storing them as fat. Thus, by eating more, and eating more often, the metabolism turns on and the body begins to burn more calories… even at rest. On the flip side, when the body does not receive the fuel it needs, it then enters a catabolic state (starvation mode), switches to self-preservation and shuts down!!!!

Right about now you might be saying, “I eat when I am hungry!”…Ok, I’ll bite. Let’s say you are sitting at your desk, tummy ‘filled’ from eating that Krispy Kreme at 0-dark-thirty with your morning caffeine hit from Starbucks. You are in the middle of a deadline; the phone has been ringing off the hook; you are bouncing between four instant messages and have 15 emails yet to be read. Round about mid morning your stomach says, “I’m hungry!” You swallow more coffee and munch on a few Twizler sticks. Hearing gurgling from the southern region of your stomach you know that bad boy is happy so you keep working. A bit later your stomach lets you know loud and clear…”Heh Dude, I’m hungry!!!!” You look up making note of the clock, there is that deadline don’t ya know, and, visualizing the sandwich crammed in the back of the fridge make a decision to ‘grab something later’. No longer feeling those hunger pangs you think things are just fine in stomach-ville. WRONG ANSWER. By now, both the digestive system and the metabolism have slowed way down; your body has figured out that you are not going to feed it and has gone hunting for food elsewhere.

Now you may be arguing… “That’s a good thing… my body will eat my FAT.” Wrong Again! The body loves fat. It can live off fat for a very long time. In fact, fat is the very last thing the body holds on to before it dies. When the body enters a catabolic state or starvation mode, rather than eating the stored fat on the body, it actually hoards the fat (self preservation) and goes for the next available food source, which is your muscle tissue. It gets worse!!! Not only is your body in hoard mode because it has no clue when you are going to feed it again, when you finally DO decide to eat, it hordes everything coming IN as well. Double Slam. The body grabs the calories from your quick easy fast food meal adding on to its life saving supply. Basically the fat just got fatter.

Eat more often to assist with quicker digestion and spinning your metabolism into high gear. Break your daily food intake, comprised of good sources of protein, carbs and fat, into 6 smaller meals, feeding your body every 2-3 hours. Keep the body hydrated so each cell receives valuable nutrients and carries toxins away.

Good sources of protein include: chicken, turkey breast, fish, lean cuts of red meat, shellfish, low fat cottage cheese, etc. Sources of ‘good’ fat include those high in EFA’s (essential fatty acids): leafy vegetables, nuts, seeds, grains, flaxseed oil, soybeans, salmon, tuna, etc. Choosing carbs and understanding the role they play in the body is like building a fire. A fire is started with very intense hot heat, burning quickly and dying rapidly. This then lights the kindling, the twigs that give a short burn. Once the kindling is burning steadily, logs can be added to the fire. They may need to be stoked from time to time, however hours of heat and enjoyment can be had from well-placed logs. Carbs come in the following forms:

SIMPLE Carbs (sugar, donuts, candy, fruit, soft drinks, etc) are those foods that have an intense burn and quickly die out. We call them simple carbs because they are simple to find, simple to grab, simple to eat. While these give an intense burn, they are not a good source for fuel and make it difficult to stabilize the blood sugar levels. You experience extreme highs then lows while the body stores these guys as fat.
FIBROUS Carbs (veggies) are the kindling in the diet. Fibrous carbs are typically low in calories, can be filling and are excellent sources of fiber. They get the fire going but cannot sustain the burn for very long.
COMPLEX Carbs (rice, beans, legumes, pasta, etc) are the logs on the fire. They break down slowly and release glucose gradually into the bloodstream keeping the blood sugar levels stable. Eating a potato (not fries), a cup of pasta, or rice will fuel the body for a good 2-3 hours allowing the metabolism to spin into high gear.

You now have the knowledge to treat food as fuel! Eat the right kinds of food and slowly increase the quantity of food to turn on your metabolism. With your metabolism spinning in high gear your body is now working FOR rather than against you! After all, 80 percent of How you look is what goes in your mouth.

Set yourself up for Success! With nothing to risk, rather gains to make and goals to set, it would be advantageous to chart your course by having your diet analyzed. A Diet Analysis will provide information on your current caloric intake of protein, carbs and fat as well as provide information on your sugar and sodium intake. With Knowledge you are then Empowered to make choices to Turn ON Your Body! And heh, when you start feeling more energy and are excited about creating a leaner stronger body… I bet your libido will benefit as well!!!!

 

Dr Nadine
Creating LIFESTYLE Changes to LAST Your Lifetime

NADINE is a Naturopath and Holistic Nutrition Specialist with over 30 years experience in the Health and Fitness Industry and teaches her clients the Art of building and maintaining lean muscle tissue as they drop body fat in a unique program designed for them. Nadine has coached all levels and genre of people and has taught a variety of programs including but not limited to Personal and Sports Nutrition, Sports Psychology, and Weight Lifting/Bodybuilding. Nadine is available for seminars and workshops based on availability. For more information contact Dr NADINE at 970-443-2541, email: Nadine@CoachNadine.com or visit www.coachnadine.com