How to treat heartburn naturally – part 2

I know that it may appear that I am getting on my soapbox, when I talk about posture.  So I thought it is worth explaining why. Good posture [...]

In my introduction on natural sugars, I listed a variety of foods that can be added when cooking as a natural sweetner,  this would always be my preference.  I know there are times when we need a natural alternative to white sugar, previously I listed my thumbs down list of alternatives, so here is my thumbs up list. Maple Syrup Made from the sap of maple trees.  It contains 34 beneficial compounds including antioxidants, anti-inflamatories, zinc and magnesium.  It doesn't cause problems in the digestive tract so its ok for IBS sufferers.  Its a good natural sweetner when baking or as a substitute for honey. Palm Sugar A traditional Ayurvedic ingredient containing B vitamins that has a low gycaemic index (40) so is suitable for diabetics.  A good alternative to sugar in cooking, baking and in drinks. Barley Malt Extract/Syrup Its an unrefined natural sweetner derived from sprouted, dried, booked and reduced barley malt, which contains some minerals and vitamins. A good choice as a natural sweetner with almost no fructose or sucrose but can give a malty taste. Brown rice Malt/Syrup This contains maltotriose, maltose and glucose cheaper versions use enzymes to turn the starches into sugar while others use sprouted grains that realse enzymes which is better.  It doesn't contain fructose.  It can add a little crunch to baked and cooked products so is good in crumbles, flapjacks or granolas. Stevia Derived from the leaves of a plant from South America with the same name.  300 times sweeter than sugar (sucrose) but with a slightly bitter after taste.  Avoid products which aren't 100% stevia.  Use in moderation as it primes the body for a certain amount of calories for sweetness, so may increase appetite. Whole Cane Sugar A naturally unrefined form of whole sugar that is absorbed more slowly into the blood stream.  It can be difficult to find. Coconut (Palm) Sugar also known as Coconut Nectar or Blossom Syrup Rich in B vitamins, magnesium, calcium, potassium, zinc , 17 amino acids, short-chain fatty acis and antioxidants.  It contains inulin which is a prebotic which feeds the benefical bacteria in our gut.  However, there are mixed opinions on its sustainability.  It is said to taste like brown sugar. Yacon Syrup From the yacon or peruvian ground apple.  It tastes like a cross between an apple and pear.  It contains good amounts of vitamins and minerals plus a prebiotic.  It may not be suitable for people with IBS due to its high FOS (fructooligosaccharide) content.  It is suitable for diabetics.  Use instead of liquid sweeteners like honey and also in baking. References Alternatives to Sugar by Dr M Glenville (Lifestyles Press, 2016).  

I know lots of people love travelling, but travelling to a new time zone can result in jet lag.  Personally I did so much business travelling in my late 20's and then in my 30's I travelled for pleasure, that more recently I have been happy to stay put in England and simply pop over to Europe when I wanted some sun.  This year I am planing to go on a training course in Canada so when I saw some recent research on avoiding jet lag it caught my eye. Jet lag occurs when your circadian rhythms are slow to adjust to the new time zone and remain on their original biological schedule for several days. This results in your body telling you it is time to sleep, when it's actually the middle of the afternoon, or it makes you want to stay awake when it is late at night. Here are some tips for minimizing the occurrence of jet lag:

• Select a flight that allows early evening arrival and stay up until 10 p.m. local time. (If you must sleep during the day, take a short nap in the early afternoon, but no longer than two hours. Set an alarm to be sure not to over sleep.)
• Avoid alcohol or caffeine at least three to four hours before bedtime. Both act as "stimulants" and prevent sleep.
• Try to get outside in the sunlight whenever possible. Daylight is a powerful stimulant for regulating the biological clock. (Staying indoors worsens jet lag.)
• On the flight set the time on your watch to the local time of your destination so you can mentally start adjusting to the new time zone.
• When you arrive eat with the locals.