Hearty Beef & Veggie Bowls (Gluten Free Meal)

Rich, Meaty and satisfying, these bowls are like a sloppy joe

INGREDIENTS: 

• 1 tsp safflower oil
• 1 lb extra-lean ground beef
• 2 cups diced green bell peppers
• 14 1/2 oz boxed or jarred diced unsalted tomatoes
• 1 1/2 cups frozen corn, thawed
• 1 1/2 tbsp worcestershire sauce
• 2 tsp ground cumin
• 1 tsp balsamic vinetgar
• 1/2 tsp each sea salt and fresh ground black pepper
• 1/2 cup low-fat sour cream 
• Fresh cilantro sprigs for garnish, optional

Instructions: 

in a medium pot, heat oil on medium-high. Add beef and cook, stirring and breaking up with a wooden spoon, for 4 mins. Add bell peppers, tomatoes, corn and worcestershire sauce and stir to combine. Bring to a boil. Cover, reduce heat and simmer for 15 mins, until bell peppers are tender. Remove from heat and stir in cumin, vinegar, salt and black pepper. spoon into serving bowls and top with sour cream, dividing evenly. Garnish with cilantro, if desired.  

From: Clean Eating 

Enjoy Chocolate in Moderation

Many  individuals with IBD ask if they can still eat chocolate, and the answer is yes! Chocolate is a plant food made from the bean of a South American tree, and like other plant foods it contains phyochemicals such as antioxidants. Unfortunately, the more processed it is, the less phytochemicals it contains. Darker chocolate contains the most flavonoids, so be sure to look for dark chocolate with a high cocoa content. 

The key is to enjoy small amounts in moderation, as even dark chocolate is high in fat. Commercial chocolate is processed and includes ingredients such as cocoa butter (fat), cocoa powder, sugar and milk. (While chocolate is not really chocolate at all; it is just cocoa fat, sugar and flavorings.) Remember, too, that chocolate contains some caffeine; for sensitive individuals, this may be enough to stimulate cramping or more frequent bowel movement. 

If you are following a low- residue diet, choose chocolate without dried or candied fruits, coconut or nuts. Chocolate that contains caramel, wafers, biscuits, smooth peanut butter or marshmallow is fine. 

Acid Reflux Diet and Nutrition Guide

Do you suffer from acid reflux or chronic? well diet and nutrition are key consideration if you suffer from acid reflux or chronic, they are known as gastroesophageal reflux disease (GRED). GRED is related not only to how you swallow food, but also the type of food that you eat. When you swallow, a muscle called the lower esophageal sphincter (LES) usually closes to keep food from returning up your esophagus after it enters your stomach. if the LES relaxes when it shouldn't, stomach acid and digestive juices can go back up the esophagus. This reflux action can lead to the uncomfortable or painful symptoms of GRED, Including heartburn, regurgitation, coughing, and choking. 

Tailoring Your Diet
Harvard Medical School pinpoints poor functioning of the LES as the culprit behind most cases of GRED. While some foods and beverages aren't problematic, others can make the LES malfunction or irritate the esophagus and exacerbate reflux. NO single diet can prevent all symptoms of GRED. However designing an appropriate meal plan for GRED involves finding the right foods you can tolerate and which "trigger" food worsen your symptoms. 

Keep a detailed personal food journal for one week to track what foods you eat, what time of the day you eat and any symptoms that you experience afterwards. Once you have identified the specific foods and drinks that help and hurt your condition, you can modify your diet accordingly. 

Foods That May Hurt
Although there's still some controversy in the medical community about which foods actually cause reflux symptoms, many researchers agree that avoiding certain types of foods and beverages may help prevent indigestion, heartburn, and other symptoms of acid reflux. 

High fat Foods: fried and fatty foods can decrease pressure on the LES and delay stomach emptying. This puts you at greater risk for reflux symtoms. 

• French fries and onion rings
• Full-fat dairy products such as butter, whole milk, regular cheese, and sour cream
• Fatty or fried cuts of beef, pork, or lamb
• Bacon fat, ham fat, and lard
• High-fat desserts or snacks like ice cream and potato chips
• Cream Sauces, Gravies, and Creamy salad dressing

Tomatoes and Citrus Fruit: As important as fruits and vegetables are to a healthy diet, certain item have been shown to commonly cause or worsen GRED symptom in many people. Examples include: 

• Oranges 
• Grapefruits
• Lemons
• Limes
• Pineapple
• Tomatoes
• Tomato Sauce
• Salsa
• Chili
• Pizza

Foods That May Help

• Yogurt 
• Probiotics
• Peanut Butter
• Fiber

From: HealthLine, written by: Robin Madell, George Krucik, MD