Snack Smart

2 Tim Tams may taste good, but contain 812kJ and over 10 grams of fat.

Instead, you could have a 95g tin of flavoured tuna in springwater, a medium nectarine, and a carrot cut into sticks with 50g of lite tzatziki for 819kJ with the additional benefits of vitamins, minerals, antioxidants and omega 3 fatty acids!

Indigestion

Most of us have experienced the uncomfortable feeling known as heartburn, indigestion or gastro-oesophageal reflux disease (GORD) but for some people, it is part of everyday life. It is described as a vague feeling of abdominal discomfort, which may or way not include belching, feeling of fullness, bloating and nausea. It occurs when the esophageal sphincter (entrance from the oesophagus to the stomach) becomes relaxed and the contents of the gut rise upwards.

There are numerous causes of this condition including:
• Overeating
• Eating too fast
• Having too much caffeine
• Eating fatty or greasy foods
• Drinking too much alcohol
• Consuming peppermint, spearmint, some citrus juices, and tomato products
• Tobacco use
• Consuming chocolate in large amounts
• Eating spicy foods
• Nervousness
• Antibiotics

This condition can also be triggered by poor digestion in the stomach, which then produces more gas and travels into the oesophagus, leaving the individual with the feeling of heartburn. By limiting the above foods are improving digestion, feelings of indigestion can be reduced, if not avoided.

Below are some tips for indigestion and reflux sufferers.
• Eating 5-6 small meals per day can improve digestion. Avoid overeating and filling the stomach to its maximum
• Your last meal for the day should be 3-4 hours before bed so you don’t go to bed with a full stomach
• Avoid laying down after eating meals
• Sleep with your head elevated to decrease the acid exposure in the oesophagus during sleep periods

Indigestion needs to be treated and triggers avoided to avoid long term health problems.