Enjoy a BBQ without the
Afterburn
JOURNAL YOUR DAY:
WRITING down your thoughts and feelings can help to identify any triggers for binge eating episodes, as well as enabling you to develop a healthier way to process tricky emotions and stress. A 2017 pilot study of an online self-help programme found that people who kept a regular food diary, alongside taking online CBT classes, were less likely to experience self-reported episodes of binge eating.
There are lots of journal apps you can download to your smartphone and fill in while you’re out and about.
Day One (dayoneapp.com) allows you to have multiple different colour-coded journals on the go, and you can add photos, videos, drawings or audio recordings.
Or opt for a good, old-fashioned paper journal and pen!
SAUCE-LADEN ribs, juicy burgers and pitchers of sugary cocktails are some of the things we look forward to when the sun shines – but if you’re susceptible to heartburn, a summer BBQ can be a digestive nightmare.
It’s caused by acid reflux – when the acids that break down food in the stomach travel up towards the throat. It’s normal to experience heartburn from time to time, but regular bouts could be a sign of gastro-oesophageal reflux disease (GORD), so see your GP.
There are ways to help, and GP Dr Carol Cooper has this advice...
“The tendency at barbecues is to eat lots, as we’re sitting around enjoying the weather and not watching how much we’re actually eating. Reducing what you eat could be as simple as having a smaller plate and sticking to one portion.”
Don’t overeat:
“Avoid fatty foods and opt for leaner cuts of meat like chicken and turkey,” advises Dr Cooper. Removing the skin from chicken before barbecuing can also cut unnecessary fat. “I’d also recommend trying vegetarian and plant-based options as they can reduce the chances of a reflux event,” she says.
Pick leaner options:
Cut down on beer, wine and spirits and carbonated drinks – which can spell bad news for heartburn.”
As an alternative, Dr Cooper suggests sipping water between alcoholic drinks, or packing a cooler of herbal iced tea or fruit-infused water instead.
Reduce your alcohol intake:
The nicotine in tobacco can have a similar effect to alcohol – relaxing the esophageal sphincter, which can allow acid to back up to the throat.
“Everyone’s are different, so keeping a diary of food and drink can help you identify yours,” says Dr Cooper.
Cut down on smoking:
Know your triggers: