Tricks to Quiet Heartburn

If 2010 saw you popping antacids like candy, consider making three small changes in the coming year.
Skip the soda, sip dark-roasted coffee instead of lighter roasts, and eat dinner earlier. Doing these three things every day could cut heartburn episodes by 30 percent or more. 


Lowdown on Soda
In a study, people who consumed at least one carbonated beverage a day had a 30 percent increased risk of night time heartburn compared with those who didn't drink bubbly beverages. Bubbles and acids in fizzy drinks -- which contribute to bloating -- set the stage for heartburn.


Switch to the Dark Side
"Coffee contains substances, especially caffeine, that weaken the lower esophageal sphincter. This allows stomach acid to move back up the esophagus and cause heartburn," notes RealAge expert Keith Roach, MD. "So if heartburn is a problem for you, you'll want to limit how much coffee you drink. It's not totally off limits -- unless your system just can't tolerate it at all." But if you can't live without your morning java, try switching to a darker roast. Research suggests that roasted coffee beans may have higher levels of a compound that hinders stomach-acid production.


Bump Up Your Dinner
In a study, people who went to bed within 3 hours of dinner were 7.5 times more likely to have gastroesophageal reflux disease compared with people who waited for at least 4 hours after dining to go to bed.


Fanning the Flames
Almost everyone experiences heartburn at some point in his or her life. And more than 40 percent of people in the United States have heartburn at least once a month. About 10 percent of us get it daily (ouch). Whatever bucket you fall into, take heed if heartburn becomes more than an occasional annoyance. Chronic heartburn could be a sign of GERD -- a condition that, when left untreated, increases the risk of esophageal cancer and throat erosions. 



WHAT’S FOR DINNER TONIGHT

Want to incorporate more vitamin C-rich cauliflower into your diet? This light pasta dish makes it easy, with garlic, capers, black olives and anchovy filets for punch. For more protein, toss in some grilled chicken or chickpeas.

Penne with Cauliflower

 

Prep Time:

0 mins

Total Time:

40 mins 

SERVES 4

INGREDIENTS

• water
• salt
• 1 head cauliflower, cored, cut into 4 pieces
• 1/4 cup olive oil
• 4 cloves garlic, peeled and chopped
• 2 tablespoons capers, coarsely chopped
• 2 to 4 tablespoons flavorful black olives, pitted and halved Kalamata or oil-cured
• 1/2 teaspoon pepper flakes
• 5 anchovy filets, chopped finely
• white wine
• salt and pepper
• 1/2 cup grated Parmigiano Reggiano
• 2 tablespoons Italian flat-leaf parsley, coarsely chopped

Directions

1 pound penne, cooked according to package directions, reserving 1 cup of pasta water.

Place cauliflower in a large saucepan, cover with water, add salt as desired and boil until very tender. 

Drain.

In a large skillet, heat 4 tablespoons olive oil over medium high heat. 

Add garlic, reduce heat to medium-low and and stir for a minute. 

Add capers, olives and pepper flakes and sauté until garlic another one to two minutes -- don't let garlic turn brown.

Deglaze pan with splash of white wine.

Add drained cauliflower to the skillet, and mash it with a fork, stirring it in with the garlic mixture. 

When cauliflower is sufficiently mashed (you'll want some variation in texture), taste and add salt and pepper to taste. If mixture seems too dry, add a few tablespoons of pasta water until silken.

Add penne and ¼ cup grated parmigiano to cauliflower mixture, toss.

Serve in individual bowls topped with parsley and grated parmigiano. Provide additional parmigiano and pepper flakes.

about this recipe

This is a simple, surprisingly delicious use of cauliflower. Taste cauliflower and garlic mixture before adding the penne to adjust flavorings.