Acorns, Apples and Acid Reflux

Living in “The Arbors” my first sign of fall approaching is listening to the falling acorns crackle to the ground while walking my dog. This happens before the leaves start to change colors and reminds me about the cycle of life, the cycle of seasons, and the start of new things. It’s also a great time for self-reflection...

Did we accomplish what we set out to last year? What do we want to work on this year? What small steps will we make towards being who we want to be?

As kids and teachers are getting back into the swing of classrooms and homework, change is in the air. What are you looking forward to? Have you thought about how your routine may change as the days get shorter and cooler? Are you able to go for a walk at lunch, plan a hike for the weekend, or bike ride around the park? Are you getting up earlier to get the kids to school and find yourself with extra time after drop off...or perhaps not as much time as the lazy days of summer?

Many people I’ve spoken to are waking up earlier to get their kids to the bus or school, and some are going back to work after a vacation or summer off. Those who have gotten used to afternoon walks and outdoor tennis games may need to bring their activities inside and schedule them at different times.  

Jump start your MOJO after a summer slack off by:

• Signing up for a class, getting back to an old stand-by or trying something new and exciting (yoga, cycling, aerobics, etc.)
• Working out with a buddy, neighbor, or family members (pets count!)
• Using a wellness/lifestyle coach, physical trainer or other qualified professional to help hold you accountable
• Planning a winter trip – skiing, snowboarding, yoga retreat or somewhere warm where you can get outside

Apples – Ok it’s that time of year again to get picking. If you have little kids, it’s best to go early in the season so the apples are low enough to pick. It’s a favorite annual activity for my family, one which I’m looking forward to doing this weekend. We usually make apple pie and baked apples, but I’d like to share some new recipe ideas:

Apple Cookies

• 1 large apple
• ¼ cup creamy natural peanut butter
• 2 tbsp semi-sweet chocolate chips
• 2 tbsp granola

Core then slice the apple sideways so you have circles of apple slices about ¼ inch thick. Top with the peanut butter, chocolate chips and granola. Topping options are endless: use Greek yogurt instead of peanut butter, raisins instead of chocolate chips, coconut instead of granola… enjoy!

Honey Crisp Apple Salad with Apple Cider Spice Vinaigrette

• 2 heads frisee, chopped into bite-size pieces
• 4 cups wild arugula
• 1 cup candied walnuts
• 2 large Honey Crisp apples, sliced into thin matchsticks
• Cider vinaigrette (recipe below)

In a large bowl combine the frisee, arugula, walnuts and about half of the apples. Drizzle lightly with vinaigrette and mix, then top with remaining apple sticks and extra candied walnuts.

Apple Cider Vinaigrette

• ¼ cup apple cider vinegar
• 2 ½ tbsp honey
• 2 tbsp chopped walnuts
• ¼ tsp cinnamon
• Pinch of sea salt, pepper, cumin and curry
• ¼ c canola oil

Add the ingredients, except the oil, into a food processor until well combined, then slowly drizzle the oil in while it is still running. Viola! (You may have some left over.)

Candied Walnuts  

• 1 cup walnut halves/pieces
• ¼ cup white or light brown sugar
• 1 tbsp unsalted butter 

Heat a medium non-stick skillet over medium heat, add the ingredients, stir frequently for about 5 minutes until nuts are coated. Transfer to a sheet of parchment paper, separate and let cool.

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The last "A" is about a topic that’s been coming up frequently with new clients; Acid Reflux, a.k.a. Gastroesophageal Reflux Disease (GERD). This is when the acid in the stomach flows back up into the food pipe. The symptoms include burning in the chest, like ice and fire, unsettled stomach, burping/regurgitating a little food/drinks (even water). The causes may be due to obesity, smoking, hiatal hernia, pregnancy, high salt intake, low intake of dietary fiber, low levels of physical activity, and certain medications.

What may help:

• Medicine, of course
• Milk or yogurt to coat the stomach (although some people may need to substitute a coconut or almond milk kind)
• Foods to avoid: caffeine, alcohol, spicy foods, acidic foods, tomatoes, citrus, chocolate, bubbly drinks (sodas and seltzer included)

Do probiotics help?
Probiotics have gotten a lot of press and for good reasons. They are shown to help restore the gut flora (good bacteria) and can help with the overgrowth of the harmful stuff (yeast, bad bacteria, parasites). Probiotics are found in foods such as cultured yogurt and kefir, pickled veggies like sauerkraut and kimchee, and can also be taken in pill form.

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"To change your life, you have to change your priorities."
-Anonymous

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Get in Touch

Carena Lowenthal, MS, RD, CDN
(917) 882-5033 | carena@carenalowenthal.com