How I Eliminated Heartburn with Whole30 Diet

Do you suffer from chronic heartburn? I did—for almost two decades.

My acid reflux started in my mid-30s. Back then, I would eat and drink whatever I wanted. When heartburn followed, I’d pop a Pepcid and carry on. Eventually, I graduated to prescription medication. By 2005, I was taking a daily dose of 40 mg Lansoprazole, and for a while, it seemed like the problem was solved.

But it wasn’t.

Sure, the medication controlled my acid reflux about 80% of the time. But if you asked my wife, Shelley, she’d tell you I was far from comfortable. My digestive system was always a topic of conversation—whether it was strange sounds, unpleasant smells (sorry!), monopolizing the bathroom, or sudden emergencies in public. If you’re nodding along, you know the drill.

My Mom was always urging me to get off the prescription medication. She’d constantly bring me the latest natural remedy from Reader’s Digest. Remember that magazine? For those of us of a certain age, Reader’s Digest was a fixture in just about every household. It was the go-to bathroom reading material, perfectly sized and filled with bite-sized articles on everything from health to humor. Most of our parents had a copy perched on the back of the toilet.

I tried nearly everything she suggested. This included apple cider vinegar (gross) and Saw Palmetto. There was a time she thought this was the cure-all for everything. I also tried herbal supplements, naturopathic and holistic remedies. None of it worked. If I missed a dose of my prescription, I was miserable at best—and physically sick at worst.

Then Everything Changed. Fast forward to August 2022.

Due to reasons unrelated to my digestive system (Shelley was preparing for an upcoming surgery related to her chronic pain), we decided to take a break from alcohol. What started as a couple of weeks off turned into a month. We were amazed by the changes—better sleep, clearer skin, more energy.

By September, we were in Denver visiting my sister Melinda and chatting about all the unexpected benefits of not drinking. She pulled out a book called Whole30 and suggested we give it a try. One of the program’s first steps? No alcohol. Since we had already given that up, we decided to lean into the program. 

For the next 30 days, we eliminated alcohol and processed foods. Whole30, as stated on their website, “is designed to change your life in 30 days. However, it’s not a diet, a detox, or a weight-loss program. It’s a short-term elimination diet, powered by habit research and grounded in well over a decade of clinical experience.” Shelley and I were using it to find out which foods made us feel better. We also used it to find which foods did not. For me I wanted to eliminate heartburn completely. For Shelley she wanted to decrease her nerve pain and find ease in menopause. 

About two months into eating whole foods, I hit the road for work. The first morning at the hotel, I realized I’d forgotten my heartburn medication. The hotel did not have anything to substitute, so I braced myself for the consequences. I went through an entire day of coffee, meetings and meals and felt totally fine. I had been conditioned by habit—and fear. I was so reliant on the medication that I hadn’t noticed how my body felt that day. No heartburn and no discomfort. I officially stopped taking medication that day. 

Nearly Three Years Later…Food Freedom!

Have you heard the term “food freedom”?  As defined by Whole30, “Food freedom is feeling empowered to choose the foods that feel right for your body. It means trusting yourself to make those choices.” You can read more here: https://whole30.com/my-food-freedom/?highlight=food%20freedom. Food freedom is a real thing and for me has been very valuable emotionally and physically. 

Here are some of the changes I’ve experienced. In the past three years, I’ve had no alcohol, no processed sugars, no processed dairy, and no enriched grains. My general rule: if it grows, walks, flies or swims, I can eat it all within balance.

• Blood Sugar: At my last well check my blood sugar was better than my doctor’s who was only in his mid thirties. I am proud of that. I eat plenty of fruit, raw honey, dates, and maple syrup. Since I’ve cut out all processed sugars and alcohol, my glucose level has been in a healthy range. 
• Allergy and Cold Season: Before my diet overhaul, allergies led to bronchial issues. A cold would often cause sinus problems. I have been much healthier since using food as medicine. Most importantly, I have not had to run to the doctor and be prescribed antibiotics.
• Stiffness and Inflammation: As a longtime golfer, I experienced stiffness and soreness when I got into my early forties. This discomfort would surround my lower back. In fact, just getting out of bed in the morning brought aches and pains I did not appreciate. Today, those symptoms are gone. I can bend and stretch in ways that I never considered. This was not food alone, of course. Introducing yoga, calisthenics, walking, and more walking has all played a part.
• The Dentist: I have never appreciated going to the dentist. Until now, altering my diet has changed my relationship with my teeth and gums. I noticed the difference soon after I started eating whole foods and eliminated processed sugar. My recent visits to the dentist have validated my feelings. I now get to be one of those patients who only come every six months for a cleaning.
• Cholesterol: My cholesterol is in a good range. It is still on the higher side of good, though. I am thankful that I can have my blood drawn annually to make sure it stays in check.

Timing is Everything

My fifties ended up being the right time for me. I changed my relationship with food and focused on movement and mental health. I feel fortunate that I was capable of doing so. I am privileged that I can afford the whole foods that are now the foundation of my good health.

At Harmon Healthcare Consulting, we want to help find you the right insurance plan to fit your lifestyle. We also want to be authentic with you. Using the healthcare system sparingly is in your best interest. It is also the most affordable way to go. 

It would be our privilege to help find a policy that fits the legacy you want to leave behind. Book a consultation now.  We look forward to working with you! 

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HHC Healthy Hints  🍎 🥑 🥦 🥥 🫐

• Get Creative with Condiments – Lots of no-added-sugar options

Ditch the Added Sugar—Spice It Up Naturally!
Most store-bought condiments are packed with added sugar, even the savory ones. Try these tasty, whole-food alternatives instead that can go on anything:

• 🍛 Hummus – A creamy, protein-rich dip made from chickpeas, garlic, lemon juice, and tahini. I use hummus on french fries, quinoa bowls and mix with certain salads. I will also use on rice bowls (non-enriched rice of course 😁).
  
• 🌶️ Fresh Salsa – Dice up tomatoes, onions, jalapeños, lime, and cilantro for a vibrant kick. These are so easy to throw together. Great on eggs for breakfast. Great on a baked potato.
  
• 🥑 Avocado Smash – Mash avocado with lime, sea salt, and herbs for a heart-healthy spread. I mash slightly then add tomatoes, my go-to for breakfast. Also, great on a baked potato.
  
• 🌶️ Tomatillo Sauce – Blend roasted tomatillos with garlic, onion, and chili for a tangy topper. Just put on anything…
  
• 🍋 Fresh Lemon and Olive Oil – This is my dressing. I will flavor it up with a touch of oregano. Lemon wedges are a great option when dinning out and there are no non-sugar or non-dairy options.  

No sugar. Just real flavor. Your body—and your taste buds—will thank you. 😋