This Weeks Spotlight on Health: Stomach Acid
If you’re anything like me, you probably have experienced stomach acid or acid reflux sometime in your life. My most severe bouts with acid reflux started when I was pregnant with my fifth child. This little rainbow baby ended up being my biggest, and like most young moms, I asked my OBGYN what I could do to alleviate my symptoms. Not surprisingly, she prescribed some OTC antacids. I don’t remember what I took but I do remember experiencing some relief. What I didn’t realize at the time, was that “acid indigestion,” as it is commonly referred to, is not an over abundance of acid in the stomach. It’s actually caused by too little acid. I was also naively oblivious to all the side affects that too little stomach acid can cause. HCL or Hydrochloric acid is responsible for the breakdown of proteins and optimal absorption of some key minerals like magnesium, calcium and iron. It is also responsible for absorption of B12. Someone with too little stomach acid is going to experience not only the obvious side effects of heart burn but could also experience the following: iron deficient anemia, asthma, bad breath, bacterial overgrowth in the stomach and small intestine, chronic autoimmune disorders, chronic candida, depression, type 1 diabetes, constipation, food allergies and sensitivities, gallbladder issues, GERD, Grave’s disease, osteoporosis, rosacea, dermatitis, stomach cancer, vitiligo and weak fingernails.
In the case of someone with GERD, 90 percent of patients are shown to have hypochlorydia (low stomach acid). GERD is functionally a weakness of the sphincter muscle failing to keep acid where is belongs. While the stomach is able to protect itself from stomach acid, the esophagus can be severely damaged by repeated insults from acid, so it’s important to reach out for help from a naturopath or functional doctor.
If you’re curious about how your own stomach acid stacks up, there is a test called the Heidelberg test that can determine whether you have low stomach acid. Usually a patient has to ask their doctor for this test. If the Heidelberg test is unavailable you can perform a low-tech “test” at home using vinegar or lemon juice. Here’s how it works: If you notice indigestion after a meal, swallow a tablespoon of apple cider vinegar or lemon juice. If it makes you feel better, then low stomach acid is probably your problem. If the vinegar or lemon makes you feel uncomfortable use a large glass of water with 1/2 tsp of baking soda to neutralize the acid. (Low stomach acid is probably not the problem)
To stimulate stomach acid, one method is to take bitter herbs. Herbs such as fennel, dandelion and wormwood have been known for decades to stimulate stomach acid. You can also supplement with Betaine HCL. It is sold in capsules containing 350 to 650 mg of Betaine HCL. When beginning supplementation, it is wise to start small and work up. With better digestion your stomach may begin to create some of its own acid.
To re-cap, low or non existent stomach acid results in nutrient deficiencies and imbalances in the gut microbiome. Treating these symptoms with OTC acid blockers treats symptoms but doesn’t get to the root of the problem. In truth, proton pump inhibitors reduce the overall acid in the stomach. That being said, if you’re experiencing any symptoms I would highly recommend Betaine HCL supplementation as a first line of treatment as well as adding bitters like fresh dandelion into your daily routine.
Menu:
Sunday
Brunch- 5 Ingredient Stuffed Acorn Squash
Dinner- Slow Cooker Pot Roast
Monday/Wednesday/Friday
Breakfast- Paleo Mini Quiche
Lunch- Harvest Salad with Chicken
Dinner – Whole 30 Spicy Sweet Potato Chili
Tuesday/Thursday/Saturday
Breakfast- Pumpkin Pie Smoothie
Lunch – Peaceful Pear Salad
Dinner – Mini Shepherds Pie
Drinks and Dessert
Pumpkin Blondies
Paleo Pumpkin Spice Latte
Recipes
5 Ingredient Breakfast Stuffed Acorn Squash (paleomg.com)
Ingredients: 3/4 lb breakfast sausage, 1 acorn squash, cut in half, seeds removed, 2 eggs, 1/2 yellow onion, diced, 1 garlic clove, minced, salt and pepper to taste.
Instructions: 1. Preheat the oven to 375 degrees. 2. Place acorn squash cut-side down onto your baking sheet. 3. Bake for 20-25 minutes or until your acorn squash is soft when you press on the skin. 4. Remove from oven and let cool. 5. While your acorn squash is cooking, add a Tbs of some kind of fat to a large pan over medium heat (I used bacon fat) then add your minced garlic and diced onion. 6. Stir around to keep from burning. 7. Once your onions become translucent, add your breakfast sausage to the pan. 8. Cook down, breaking up the breakfast sausage as it cooks. 9. Once the breakfast sausage is almost all the way cooked through, turn your heat on low and add the inside of your acorn squash. Be careful not to tear the skin. 10. Mix the acorn squash and the breakfast sausage together then add it back to your acorn squash skin. 11. Once both of your acorn squash halves are full, press into the middle with a spoon to breakfast a little resting spot for your egg. 12. Crack an egg on top. 13. Place back in the oven to cook for 10-15 minutes or until egg cooked preference.
Slow Cooker Pot Roast (from adventuresofasickchick.com)
Ingredients: 3 lbs pasture raised chuck roast, 2 cups carrots, chopped, 16 oz brussel sprouts (about 20-30), 3-4 garlic cloves, roughly chopped, 1/2 medium onion, roughly chopped, 1/4 cup fresh parsley, chopped, 1 cup pastured bone broth, sea salt, garlic powder and turmeric to taste.
Instructions: 1. Season chuck roast with salt and garlic powder, then sear on all sides in a pan. 2. Place roast in slow cooker. 3. Add garlic, onion, parsley, carrots, brussel sprouts and broth to slow cooker. 4. Season everything with salt, garlic powder and turmeric powder. 5. Cover and cook on low for 7 hours or on high for 5 hours.
Paleo Mini Quiches with Almond Flour Crust (from paleogrubs.com)
Ingredients: (for the crust) 3 cups almond flour, 2 eggs, 2 egg whites. (for the filling) 2 eggs, 2 Tbsp sliced green onions, 1 Tbsp diced red pepper, 1 piece bacon, cooked and diced, 1/2 cup almond or coconut milk, 1/4 tsp salt, fresh ground black pepper, to taste.
Instructions: 1. Pre-heat oven to 375 degrees. Spray the muffin tin with some coconut spray oil. In a medium bowl stir together the almond flour, eggs, and egg whites until a dough forms. Spoon about a Tbsp of dough into each tin, pressing towards the outside to form a mini crust. Bake the crust for 15-20 minutes, until it starts to turn golden brown. 2. While the crust bakes, whisk the filling ingredients together and season with salt and pepper. Pour egg mixture into the baked crust. Bake for an additional 20-25 minutes, until the center is just set. Remove from the oven and cool for 10 minutes. Using a knife, lift quiches from muffin tin. Serve warm.
Harvest Salad with Chicken (frompaleoglutenfreeguy.com)
Ingredients: 1 1/2 lbs sweet potatoes(@ 3 medium), 2 Tbs avocado oil, 3/4 tsp sea salt, 1/2 tsp cumin, 1/2 tsp paprika, 5 oz leafy greens, such as spinach, chard, arugula, kale or mix. 1 1/2 lbs cooked boneless, skinless chicken breast cut in 1/2” cubes, 1 large apple, such as Fuji or Granny Smith, 1/2 cup pecans, toasted and roughly chopped, 6 green onions (scallions), trimmed and thinly sliced.
Instructions: 1. Roast the sweet potatoes.(oven @ 425 degrees) 2. Line a baking sheet with parchment paper. 3. Trim off dried ends of sweet potatoes, then cut them roughly 1/2” pieces. Add them to the baking sheet and toss with the oil, 3/4 tsp salt, cumin and paprika until evenly coated. 4. Roast until tender (about 20-25 minutes). Let cool. 5. Core and chop the apple into 1/2” pieces. 6. Add the greens, chicken, apple, pecans and scallions and cooled sweet potatoes to a large bowl. 7. Drizzle with olive oil.
Whole 30 Spicy Sweet Potato Chili (from primitivedish.com)
Ingredients: 2 lbs ground beef, 1, 16 oz can tomato sauce, 1 cup packed dates pitted, 2, 16 oz cans fire roasted tomatoes, 4 cups sweet potatoes peeled and cubed, 1 red bell pepper diced, 1 green bell pepper diced, 1 cup carrots peeled and diced, 1 large onion diced, 2.5 cups beef bone broth, 1/4 cup apple cider vinegar, 3 Tbsp coconut aminos, 1/4 cup chili powder, 1 Tbsp garlic powder, 1.5 tsp cumin, 1 tsp allspice, 1 tsp cayenne pepper(optional if you want it spicy) salt and pepper to taste, I do you want.
Instructions: 1. Brown the ground beef with salt and pepper in a large skillet over medium heat. 2. Add the tomato sauce and pitted dates to the saucepan over medium heat. 3. Let the tomato sauce simmer until the dates soften—about 10 minutes. 4. Transfer the sauce and dates to a blender to purée. 5. Add ground beef, tomato sauce mixture, and all other ingredients to a slow cooker and cook on high for 4-6 hours. 6. Top with favorite toppings like avocado.
Pumpkin Pie Smoothie (from paleo runningmomma.com)
Ingredients: 1 large banana sliced and frozen, 1/2 cup coconut milk yogurt (So Delicious sugar free) or almond milk yogurt, 1/2 cup pumpkin purée, 2 medjool dates pitted or 2 Tbsp maple syrup, 6 Tbsp unsweetened vanilla almond milk, 1 tsp vanilla extract, 1/4 tsp ground cinnamon1/2 tsp pumpkin pie spice, 1/2-1 cup ice cubes optional, 1 scoop vanilla collagen protein.
Instructions: Add all the ingredients to a blender and blend until smooth and creamy.
Peaceful Pear Salad (from tanaamen.com)
Ingredients: 1/4 cup macadamia nut oil (or avocado, olive oil), 1 tsp honey, 1/2 tsp Dijon mustard, 1 Tbsp apple cider vinegar, salt and pepper to taste, 8 cups arugula, 1 Asian pear cored and thinly sliced, 1/4 cup pecans. (Add 4 oz lean protein on the side)
Instructions: 1. In a small bowl, combine the macadamia nut oil, honey, mustard, and vinegar. 2. Season with salt and pepper. 3. On a large plate, arrange arugula and top with pear and pecans. 4. Drizzle the dressing over the salad when ready to eat. 5. Add a side of protein.
Mini Cauliflower Shepherd’s Pie (from paleohacks.com)
Ingredients: 1 Tbsp extra virgin olive oil, 1/2 onion, finely chopped, 1 medium carrot, thinly sliced, 1 celery stalk, thinly chopped, 1 lb ground turkey, 1-2 tsp dried thyme, 1/2 tsp dried rosemary, salt and pepper to taste, 1/2 cup crushed tomatoes, 1/2 cup chicken stock, 2 cups cauliflower mash, chopped fresh parsley, for garnish.
Instructions: Preheat the oven to 350 degrees, heat olive oil in a large skillet over medium heat. Add the onion, carrot and celery and sauté for 3-4 minutes until slightly softened. Add the ground turkey, thyme, rosemary, salt and pepper and cook until the turkey is cooked through about 4-5 minutes. Add the crushed tomatoes and chicken stock and simmer for 3-4 minutes. To assemble, distribute the ground turkey mix in 4 medium ramekins and top with a layer of mashed cauliflower. Place the ramekins on an oven gray and bake for 20 minutes or until the cauliflower starts to turn golden-brown. Remove from the oven, let rest for 5 minutes, garnish with chopped fresh parsley and serve.
Fudgy Pumpkin Blondies with Chocolate Chips (from paleorunningmomma.com)
Ingredients: 1 large egg, 1/3 cup smooth almond butter unsweetened, 2/3 cup organic pumpkin purée, 1/3 cup coconut sugar, (I prefer Lakanto monk fruit as it is lower in glycemic index), 1/4 cup maple syrup (optional or use more monk fruit), 2 tsp pure vanilla extract, 1 3/4 cups blanched almond flour, 1/2 tsp baking soda, 1/4 tsp sea salt, 1 tsp ground cinnamon, 2 tsp pumpkin pie spice, 3/4 cup Lily’s brand sugar free dark chocolate plus more for melting on top. (If not concerned about added sugar use regular dark chocolate) Instructions: 1. Preheat your oven to 350 degrees and line a 8×8 metal square pan with parchment paper. 2. In a large bowl, whisk together the egg, almond butter, pumpkin purée, sweetener of choice, maple syrup and vanilla. In a separate bowl, combine the almond flour, sea salt, cinnamon, pumpkin pie spice, and baking soda. 3. Once the dry mixture is well combined, slowly mix it into the wet ingredients until fully absorbed and a thick sticky batter forms. Lastly, stir in the dark chocolate chips, leaving some to sprinkle on top. 4. Transfer to the prepared square pan and use a rubber spatula to evenly spread. The mixture will be sticky but do your best to get every last drop in there. 5. Bake in the preheated oven for 22-25 minutes or until set in the center. 6. Allow to cool completely in the pan on a cooling rack for at least 2 hours before cutting and serving. Drizzle melted chocolate chips over the top if desired. Enjoy!
Paleo Pumpkin Spice Latte (from the nourishinggourmet.com)
Ingredients: 1/4 cup pumpkin purée, 1 Tbs full fat coconut milk, canned with cream or milk alternative of choice, 1/2 tsp vanilla, 1/8 tsp ground ginger, 1/8 tsp nutmeg, 1/4 tsp cinnamon, 8 drops of liquid stevia, (or maple syrup or honey), 1 1/2 cups strongly brewed coffee, 3/4 -1 cup of full fat coconut milk or dairy free milk of choice, cinnamon for sprinkling on top, (optional), coconut whipped cream, (optional). Instructions: 1. Mix the pumpkin purée, tablespoon of milk, spices, and sweetener in a small bowl, whisk well. 2. In a small pot or saucepan, whisk the coffee and pumpkin mixture together and heat until at desired temperature. 3. In a separate small pot or saucepan, heat the milk of choice, and using a handheld frother, froth it. 4. Divide the coffee mixture into two cups, and pour the foamed milk over it. Top with coconut whipped cream and sprinkle with cinnamon.
Deep Roots Wellness 