What To Eat For GERD And Esophageal Motility Issues

I seriously love it when people ask me to read up on what to eat for their specific health concerns. The other day, my best friend asked me what to eat specifically for GERD and esophageal motility issues. So, I had a thought: what if I did somewhat of an “advice column” on specific health conditions? How fun would that be? And helpful to the public?

First of all, GERD is short for gastroesophageal reflux disease, a chronic acid reflux disorder. In a recent review by Ekta Gupta, M.B.B.S., M.D., a gastroenterologist with Johns Hopkins Medicine, the most common foods that cause heartburn (a symptom of acid reflux and GERD) include but are not limited to fried foods, pizza, processed snacks, potato chips, tomato sauce, citrus, and bacon.

According to Healthline.com, the foods one should eat include ginger, vegetables, oatmeal, melons, bananas, apples, pears, lean meats (i.e., chicken, fish, and turkey — NOT fried), nuts, avocado, and olive oil. (May I just add that ginger is PERFECT for digestion and overall gut health, even if it’s a Ginger Tea.)

Cedars Sinai is another brilliant source to which you can access the soft food diet, if need be. But please, do consult your doctor and/or dietitian before making drastic changes.

***If you have any topics you’d like me to cover, please email me at aprilfedericonutrition@gmail.com

FOODIE DIARIES: DIY Matcha Smoothie

Good morning, good afternoon, good evening, whatever time you are reading this!

Being someone in the wellness community, you certainly learn things from others, especially social media. One post I saw in particular was an easy-to-make Matcha Smoothie!

Grab your blender and grab the following ingredients because a good Sunday reset calls for a good smoothie you can make on your own.

INGREDIENTS:

  1. Vanilla protein powder (optional, but recommended)
  2. Soy milk, or whichever type of milk you prefer (if you’re diabetic, I suggest soy or almond)
  3. Matcha powder
  4. One whole banana (you can choose to freeze it, if you have time)
  5. Hemp seeds

Blend it for a little over 30 seconds to get a rich, creamy texture and you will be good to go!

Enjoy! 🍵

xoxo,

April 💕

How To Make It Through A Cleanse With Ease

Cleansing requires a lot of motivation in order to achieve your goal as it might force you to alter your plans according to the times of cleansing or detoxification. In order to make sure that your desire to achieve your goal and your motivation to cleanse you should follow the steps mentioned below in order to overcome all the challenges that you might face:

  • Many women tend to complain that if they shop with an empty stomach they tend to eat a lot more than they actually need. Hence people who are planning to cleanse their body through the process of detoxification should buy all their groceries and other household items before they start off with their cleansing journey.
  • Every individual should come up with a schedule that highlights all the major events that are coming up. This will ensure that your process of cleansing and detoxification does not overlap or clash with the dates when you have a family gathering or event to attend.
  • In order to accomplish any goal, it is very important to have a clear set of guidelines that you should follow. It is better to plan out your guidelines and follow them rigorously. Always keep them in front of you so that you are reminded of them again and again. It will help you remain focused and determined to cleanse your body with ease.
  • Many people believe that they tend to follow their diet charts and plans if they have a company that also wants to follow the same steps. Hence it is better to find out friends from within your social circle who actively take part in such activities. It will not only give you company but see them doing the same activity would make sure feel motivated. Motivated partners or motivated groups or social circles ensure that you stay motivated as well.
  • All the vegetables and fruits that you love should be incorporated in your diet as the will help you get rid of the idea that you are not eating all the other food items that you love. It is a psychological fact that if your taste buds taste the item that you love, it sends a very positive signal and message to your brain.
  • If you are visiting your friends and family members during your cleanse journey or even before you start it, it is better to share your plans with them. They will point out all the positive aspects linked with cleansing hence you will feel more motivated to achieve your goal.  It will also ensure that you are not forced by your family or friends to eat something that goes against your diet chart or cleansing schedule. They will make sure that they respect your decision and help you achieve what you want to achieve.

Once you are on the road to success, make sure that you pen down all your memories and parts linked to the cleansing journey. It will help you relive all the moments again in future when you want to. Moreover, in future, if you plan to start the cleansing journey again it will help you to stay motivated and complete your struggle. The memories can also be shared with friends and family members, as you would be inspirational sources for them to start and achieve something out of the cleansing of their body. People tend to believe individuals who talk about results rather than other aspects that are not backed up by proofs. 

Gut Health Healing Intensive: Gut-Healthy Smoothies

If you have a high speed blender, add all of the ingredients in the order they are listed (WITHOUT the ice). Blend until smooth. If you want your smoothie to be colder, add ice cubes, then blend.If you DO NOT have a high speed blender, add the almond milk, banana, apples, and dates to the blender. Blend until smooth. Feel free to add a few more tablespoons of almond milk to get the mixture going, if needed. Then add pumpkin seeds, hemp protein, and spices to the mixture and blend well. If you would like your smoothie to be colder, add ice cubes and blend well. For each smoothie, simply blend all of the ingredients in a high-speed blender or normal stand-up blender. Feel free to add water to reach your desired thickness.Use organic produce whenever possible. Each smoothie recipe serves two people or may be used as a substitute for one large meal.Protein is important in the morning. You can add extra protein to any smoothie by including a scoop of your favorite protein powder. Try hemp protein by Nutiva, Rockin’ Wellness, Sunwarrior or pea protein. You can also use 3tablespoons of hemp seeds. Make your smoothie colder by adding 3 to 5 ice cubes. Looking for a few ideas to add to your smoothie? Add in a teaspoon of any one of the following:

  • hemp seeds
  • flax seeds
  • chia seeds
  • spirulina
  • bee pollen
  • unsweetened shredded coconut
  • raw cacao powder
  • raw honey
  • stevia
  • superfoods (maca, lucuma, wheatgrass powder)
  • matcha powder
  • detox greens: dandelion, parsley, cilantro, radish
  • sprouts of any kind
  • camu camu for vitamin C
  • protein powder
  • goji berries, currants, dates(limit if weight loss is desired)

Once again, if you haven’t read Gut Health Healing Intensive: Foods That Support The Gut (For Omnivores) or Gut Health Healing Intensive: Foods That Support The Gut (For The Vegan Diet) please do! Also, if you are vegan, feel free to opt out out of any of these ingredients as you see fit.

Also, feel free to hashtag #GutHealthIntensiveWithApril on Instagram or Twitter because I’d LOVE to see your progress and your journey!

Instagram: https://www.instagram.com/theaprilfederico/

Twitter: https://twitter.com/AprilRD2Be

Gut Health Healing Intensive: Foods That Support The Gut (For The Vegan Diet)

I am VERY excited to be launching this Gut Health Healing Intensive! In case you missed the post Gut Health Healing Intensive: Foods That Support The Gut (For Omnivores) I suggest you check that out. But again, it’s up to you which one you’d like to try. This one is especially made for the vegan diet.

Before you get started…

  1. Make sure you are keeping a food journal from Day 1, so we can see what foods cause reactions and what foods give you energy.
  2. Make sure you are following the plan to the best of your ability. Remember: Easy does it is key. When we stress, we inflame our intestinal lining.
  3. Remember to keep a journal, a binder, or an Excel spreadsheet to keep track of when we are adding in supplements.
  4. Remember to reduce supplements if you experience too much “die off.” This means you may feel tired; have headaches, loose stool, or constipation, or experience poor sleep or moodiness.
  5. You can always reduce or cut back on a supplement as this is a marathon and not a sprint.
  6. We start working on the foundation first by supporting your body, doing the detox tools daily, and getting clear on which foods are working for you.

Gut Health Staples:

  1. Coconut Oil
  2. Pumpkin Seeds
  3. Cloves and Cinnamon
  4. Turmeric
  5. Maine Coast Sea Vegetables (also available on Amazon or at Whole Foods as this site is shut down temporarily in August 2022)
  6. Chlorophyll (also available on Amazon)

Gut Health Supplements:

  1. Probiotics
  2. Liver Support
  3. Adrenal Support
  4. Gut Killers

Food Combining

FRUIT: Fruit digests itself, passing through the digestive system within 20 minutes. By eating fruit alone, you avoid fermentation occurring in the belly. Fermentation can lead to gas, rob you of energy and slow down your digestion.

STARCHES AND VEGETABLES: Foods such as baked potatoes, sweet potatoes or sweet corn should be eaten alone, with a vegetable or with a small amount of fat. It is advised to eat starches {carbohydrates}, such as quinoa, buckwheat, brown rice, millet or amaranth only with vegetables as starches require different digestive enzymes than proteins

PROTEIN AND VEGETABLES: Unlike starches, proteins require an acidic environment for ideal digestion, so it is best to eat protein with vegetables and a healthy fat. When you add a starch, you force your body’s natural enzymes to compete to digest your food.

If you’re up for the challenge, stock up and meal plan for the week! Sundays are the best day to do this, and I’m a firm believer that if you set your intentions on a Sunday (bonus points if you do a little bit on a Saturday), your week is already set up for success.

If you have questions or would like to share your progress with me, feel free to hashtag #GutHealthIntensiveWithApril on Instagram and/or Twitter.

Give me some love on Instagram and Twitter as well!

Instagram: https://www.instagram.com/theaprilfederico/

Twitter: https://twitter.com/AprilRD2Be

Feel free to join my FACEBOOK GROUP as well.

Gut Health Healing Intensive: Foods That Support The Gut (For Omnivores)

Morning, morning, morning! 💛

I am VERY excited to be launching this Gut Health Healing Intensive! (Don’t worry, there will be a separate post just for my vegan friends! But it’s up to you which one you’d like to try!)

Before you get started…

  1. Make sure you are keeping a food journal from Day 1, so we can see what foods cause reactions and what foods give you energy.
  2. Make sure you are following the plan to the best of your ability.Remember: Easy does it is key. When we stress, we inflame our intestinal lining.
  3. Remember to keep a journal, a binder, or an Excel spreadsheet to keep track of when we are adding in supplements.
  4. Remember to reduce supplements if you experience too much “die off.” This means you may feel tired; have headaches, loose stool, or constipation, or experience poor sleep or moodiness.
  5. You can always reduce or cut back on a supplement as this is a marathon and not a sprint.
  6. We start working on the foundation first by supporting your body, doing the detox tools daily, and getting clear on which foods are working for you.

Gut Health Staples:

  1. Coconut Oil
  2. Pumpkin Seeds
  3. Cloves and Cinnamon
  4. Turmeric
  5. Maine Coast Sea Vegetables (also available on Amazon or at Whole Foods as this site is shut down temporarily in August 2022)
  6. Chlorophyll (also available on Amazon)
  7. Ghee

Gut Health Supplements:

  1. Probiotics
  2. Liver Support
  3. Adrenal Support
  4. Gut Killers

Food Combining

FRUIT: Fruit digests itself, passing through the digestive system within 20 minutes. By eating fruit alone, you avoid fermentation occurring in the belly. Fermentation can lead to gas, rob you of energy and slow down your digestion.

STARCHES AND VEGETABLES: Foods such as baked potatoes, sweet potatoes or sweet corn should be eaten alone, with a vegetable or with a small amount of fat. It is advised to eat starches {carbohydrates}, such as quinoa, buckwheat, brown rice, millet or amaranth only with vegetables as starches require different digestive enzymes than proteins

PROTEIN AND VEGETABLES: Unlike starches, proteins require an acidic environment for ideal digestion, so it is best to eat protein with vegetables and a healthy fat. When you add a starch, you force your body’s natural enzymes to compete to digest your food.

If you’re up for the challenge, stock up and meal plan for the week! Sundays are the best day to do this, and I’m a firm believer that if you set your intentions on a Sunday (bonus points if you do a little bit on a Saturday), your week is already set up for success.

If you have questions or would like to share your progress with me, feel free to hashtag #GutHealthIntensiveWithApril on Instagram and/or Twitter.

Give me some love on Instagram and Twitter as well!

Instagram: https://www.instagram.com/theaprilfederico/

Twitter: https://twitter.com/AprilRD2Be

Feel free to join my FACEBOOK GROUP as well.

FOODIE DIARIES: Take a trip to Paris with Pot Au Feu!

COVID-19 took a lot away from us this year, and the election is upon us (…in just two days 😱) But something Corona can’t take away from you is feeling like you’re taking a trip to Paris. Seriously, practice some French on DuoLingo. Read Sonia Choquette’s Waking Up In Paris: Overcoming Darkness in the City of Light or Age of Light by Whitney Scharer. You could even wear all black and watch Netflix’s “Emily in Paris.” Better yet, if you live in Rhode Island, or if you’re visiting Providence, head down to Pot Au Feu Bistro on Custom House Street!

This Halloween I took it upon myself to wear all black, paired with leopard print booties and took my mom to Pot au Feu in Providence. You go downstairs and you’re welcomed by Bob Burke, the owner, surrounded by an ambience as if you really are in Paris. My mom and I had a table in the corner with a rose perched perfectly in its vase. If tables are close to each other, there is a noiseless, practically silent and unnoticeable air purifier in between tables.

Can we please talk about what I ate, though? PLEASE!

Escargots a la Bourguignonne
Boeuf a la Bourguignon
Crème Brulee, of course!

Then to drink, you can never go wrong with a Pinot Noir! So, anyway, if you’re looking to escape your small town in Rhode Island, or wherever you may be and happen to be in Providence, check out Pot Au Feu. Did I also mention that some of the wait staff speaks French? And they’re extremely friendly!? It was a bon soir for sure! Thank you Pot Au Feu for making me feel like I am still walking on air the next day after a delicious five-star meal. 👍🏼✨

19 Things To Do On Spring Break In RI (budget-friendly)

If you’re living in RI, like myself, there are plenty of things to do in such a small state! I’m partial to things to do in Bristol, specifically, so RWU students, take notes!

  1. Go to Newport
  2. Go to The Beehive
  3. Apply for summer internships (tedious, I know, but you’ll thank me later)
  4. Get a coffee or tea at Empire
  5. Go to Chomp in Warren (they also do take-out
  6. Enjoy a night at Aidan’s for some nice, Irish nosh
  7. Go to Colt State Park (it’s warm all week here in Bristol and less cold on the dock!)
  8. Binge some “Katy Keene” on CW when you feel like staying in — it’s a GREAT show!
  9. Read something that you don’t have to read for school! I recommend Such a Fun Age  by Kiley Reid
  10. Drive to Boston
  11. Go to a diner for breakfast
  12. Get yet ANOTHER burger at Judge Roy Bean Saloon
  13. Drive to Sommerset to get something from SONIC
  14. Get some bagels! I’ve been obsessed with them recently!
  15. Pull an all-nighter… without coffee or alcohol
  16. Eat on Federal Hill
  17. Go to Seven Stars’ Bakery in Pawtucket or Providence!
  18. Go to Wayland Square
  19. Enjoy some French food at Le Central 

Did some of these already! Have fun, Rhode-Islanders! 😉 The best is yet to come… could that actually be springtime?

xoxoxo

April 💕

 

Sprinkled by Kristen: Meet Kristen Bauer, the Baker!

BOXBORO, MA — The day before our best friend’s (hi Katelyn!) graduation from Saint Anselm College, I had the chance to interview my dear friend, Kristen Bauer who happens to be a baker! When I sat down (while she baked), she was working on the frostings and fillings for the cake: a strawberry filling with a white chocolate ganache.

In order to make the ganache, she steams some cream until it boils then pours it over white chocolate chips for 5-10 minutes. “The ratio of the cream depends on how you thick you want it [the ganache] to be,” says Bauer.

The day prior to this interview, she made a fresh strawberry jam. She did this by cutting up some fresh strawberries, pouring a cup of sugar, two tablespoons of lemon juice, and let it simmer for two hours for the rich, thick, and savory flavor! Alongside the jam, she makes a whipped cream frosting which she will then decorate with pink and purple coloring.

Kristen has essentially been baking her whole life! Just like (almost) every other little girl, she had an Easy-Bake Oven, which sparked her passion for baking. She also adds, “I have a really big sweet tooth! And something about making desserts is a lot more satisfying to me than making other ‘creations.'”

“Normally, when I have problems with the logistics of my cake, I brainstorm with my mother […] she understands that this is a passion of mine and that I care about the minute details. For this cake, for instance, I’m trying to figure out how many layers I should make. I originally made two vanilla layers and cut them in half to make four layers. So, with that, you would get a different ratio of the jam and the white chocolate ganache. So I need to figure out what would be best for this cake, but also not ruining the structural integrity which is very important because if I do attempt to cut these two layers into four, I could very much destroy this cake, and we would have nothing!”

You can follow Kristen’s creations on Instagram @sprinkled_by_kristen .

And look at the finished product, everyone! It was scrumptious!

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