Heartburn, sign and symptoms and what to do.

Triggers factors

  • Heavy meals
  • Lying down or bending after a meal
  • Eating immediately prior to exercise
  • Prior esophageal surgery
  • Esophageal stricture (narrowing of the esophagus)
  • Cigarette smoking
  • Alcohol intake

Sign and symptoms

Heartburn — a burning sensation under the sternum in the chest — is the primary symptom of GERD. Heartburn often occurs after a meal and worsens at night, when you are lying flat. It is more likely to occur following a heavy meal, or if you bend, lift, or lie down just after eating.

Other symptoms of GERD include:

  • Regurgitation of food
  • Belching
  • Nausea and vomiting
  • Chronic cough, wheezing
  • Sore throat, hoarseness or change in voice, difficulty swallowing
  • Chest pain

Life style

  • Avoid behavior that does not allow food to easily move down into and through the stomach. This includes bending, lying down, or participating in jarring exercises soon after a meal.
  • Don’t eat heavy meals
  • Avoid acidic foods and drinks. These include caffeinated beverages, decaffeinated coffee, and orange juice
  • Avoid alcohol, chocolate, spearmint, and peppermint. These can relax the low esophageal sphincter.
  • Avoid carbonated beverages
  • Avoid eating fatty foods, including full-fat milk, which also may relax the lower esophageal sphincter tone. Avoid fried foods.
  • Citrus foods
  • Take medication with plenty of water
  • Lose weight if you are overweight
  • Quit smoking
  • Avoid cranberry juice
  • Avoid Italian heavy food,
  • Avoid Mexican foods
  • Avoid Tomatoes
  • Processed foods
  • Sugar
  • Drink a big glass of water when the reflux starts, – Chew well – Eat plenty of raw vegetables – Eat slowly – Do not eat 3 hours before going to bed

Ketogenic diet, what is it? and when you should try it out?

I have been hearing so much about the ketogenic diet. Lately I heard that a colleague of mine is doing that to reduce her breast cancer. She has been on the diet for 2 years and it is working for her. From all the research that I have seen, it is great for epilepsy, cancer, weight loss and cancer.

However as for any diet, this one needs to be done properly and under the supervision of a nutritionist or a doctor and with the approval of both the doctors and nutritionist if it is for any of the serious diseases. I normally, do not advocate any very strict regimental diet as a principle, however for people who know what they are getting into and have the support of an experience ketogenic nutritionist and doctor it is a good diet to do to get drastic results.

So what is the ketogenic diet and how does it work?

Normally, our body gets the fuel for the food that we eat, such as carbohydrates, fat or protein (the latter it is the last resort for the body to use, and it is used in hunger or a state of anorexia). The first fuel that the body cell will use is carbohydrate. In a balanced diet the fuel from carbohydrate can be between 50 to 60% of our food intake, followed by 15 to 20 % of fat and the rest protein. This includes all the food with vitamins, minerals, and other nutrients as well as antioxidants.

In the ketogenic diet, the percentage that you need to eat in order for the body to use fat, goes from 30% to 90% of fat in your diet. Most studies though have shown that 70% of fat is plenty and enough to cause a change, higher percentage does not make a huge difference.

What happens in a ketogenic diet is that the body goes into Nutritional Ketosis with high fat and Natural ketosis when you do not eat enough. Ketones build up, which signals your brain to start using fat faster as fuel in order to survive and to function well. Fat accumulation also stops and fat is used as the primary fuel for making energy.

In order for the body to form ketones, it needs to be short of carbohydrates. Now with this in mind, it does need to be a good fat not any fry up fat. The good fats that are recommended are: coconut oil, ghee, and their products, fish oil and some good fat from the meat as well, etc. There is no much fruits in the diet, however there are plenty of green non starchy green vegetables and good oil, such as raw olive oil and flax seed oil.

As you can see, this is a tough diet, and you need to do it properly as there will be also lots of oxidation from using the fat, which is called perioxidation (free radicals). So it is important that you also take a mixture of antioxidant to support this process. This diet needs to have fat soluble anti-oxidants such as E, vitamin C, lipoic acid, zinc, selenium, and many others. Even though in young fit and sporty people, a couple of studies have found that the oxidation rate went down and the anti-oxidant metabolites of their body was more efficient in getting rid of the free radicals. However in both studies, electrolytes and good protein was supplied, as well as herbal teas allowed and plenty of water (2,3)

In a long term the ketogenic diet is very difficult, especially because we live in a world that excess carbohydrate is all over the place. Travelling would be difficult, as you need to take your own high fat food and supplements, and if you get stuck somewhere, well that would be a worry! However, fat also supply for more fuel then carbohydrate, so you would feel less hungry and therefore eat less.

At the beginning of the diet, you need to weigh everything in order for you to do the percentage right. Now it is very important that you know what you are doing with this diet otherwise you end up with kidney problems and constipation or very smelly stools. The latter is also as a consequence of the diet. Also other side effects of the diet is headache, and diarrhoea as well as constipation. So in order to be able to go without any problem, lots of greens, magnesium in a powder form or vitamin C in powder form and lots of probiotics to keep the smell down a bit.

My colleague did the diet to help reduce her breast cancer. Her results was that that the intervention on her breast was reduced. However, because she is a nutritionist she could do it. Myself, if I wanted to do it I could do it, however I would find it very hard and I would probably found another way. As we know that too much carbohydrate or sugars, good or bad in our diet, is causing the most common diseases of our times, and that includes diabetes, heart problems, cancer and overweight, it is best to prevent them by at least reducing our intake of sugars and carbohydrates as much as possible anyway.


Like everything else I believe that in any disorders and disease there is genetic component, which it needs to be triggered in order to develop. Then there is the lifestyle, stress, emotions, trauma as well as nutrition and how well we look after ourselves. If you do or you would like to try the ketogenic diet, make sure that you do not do it by yourself unless you are a nutritionist and that you have the support of a nutritionist who is experienced in ketogenic diet (they have done it themselves for at least a year or so), and the support of your doctor if you are doing it for a specific reasons, even the weight loss. Good luck for what ever reason you do it or want to try it!

Warning: if you have a genetic family history of kidney failure or problems do not attempt this diet at all. If you do attempt it do it with a practitioner as stated above and or your doctor approval for any diseases.


  1. Feinman RD et al (2015). Dietary carbohydrate restriction as the first approach in diabetes management: critical review and evidence base. Nutrition. Jan;31(1):1-13.
  2. Hyun-seung Rhyu et al (2014). The effects of ketogenic diet on oxidative stress and antioxidative capacity markers of Taekwondo athletes. Journal of Exercise Rehabilitation;10(6):362-366
  3. Paoli A, et al (2012). Ketogenic diet does not affect strength performance in elite artistic gymnasts. J Int Soc Sports Nutr 2012;9:34.
  4. Prabhakar A et al (2015). Acetone as biomarker for ketosis buildup capability–a study in healthy individuals under combined high fat and starvation diets. Nutr J. Apr 22;14:41
  5. Vesely JM et DeMattia LG (2014). Obesity: dietary and lifestyle management. FP Essent. Oct;425:11-5.

Why do some people get sicker than others?

Keeping healthy while the change of season is approaching, nutritionally and mentally and emotionally:

After about 25 years in prevention of healthy I came to the conclusion that it is the physical and the emotional and mental wellness that keeps us healthy. We might be very healthy nutritionally, however, we might be in a state of stress for work or personal problems, and that can affect our physical immune system as well as the virus and bacteria around us. Some people gets sicker more than others because they are constantly moving around and never stop for a second.

I used to be like that in the past and even now when I catch myself getting so busy that I cannot catch my breath, I can feel a build-up or physical problem that I need to quickly get hold of, before my immune system start crashing down and I get sick. [read more…]

How to deal with Irritable Bowel Syndrome workshop in London

Irritable Bowel Syndrome – A two hours workshop run in London on the 21st of August at 7pm-till 9pm

The workshop include:

  • What is Irritable Bowel Syndrome?
  • What are the possible trigger for IBS?
  • What can you try to reduce or eliminate the IBS symptoms?
  • Tips that you can try to see what works for you.
  • Questions and answers time for each individual
  • For therapists this will be an insight into the IBS triggers and symptoms as well as simple suggestions that can be given that can change your client life for ever.
  • For the person who has IBS, it can be an eye opening into the triggers and possible solutions that might change your symptoms and life.

This workshop has limited spaces and you are signed up only if paid in advanced.

Venue:  Clear Break studios (Kentish Town nearest tube station)

2 Patshull Road, London NW5 2LB.

Please check on google map for directions from where ever you come from.

The workshops are a combination of my clinical experience, research and various workshops in varied fields, as well as the thousands of workshops that I have done in all the possible fields to heal and know who we are physically, mentally, chemically and spiritually, after my University degree in Health Science Nutritional Therapy 20 years ago.

To book for the Irritable bowel syndrome workshop please click on the button below £ 25.00


Please notice – There is no refund once you book, however, you can find a substitute for the workshop.

Here is a link to my e-book: Clinical experience of Irritable Bowel Syndrome – Gut-Brain axis versus Brain-gut axis. You can click here to order it on 

click here to order the paper book version on

The book contains the following information:

What is IBS?

What are the main triggers?

Allergies and Intolerance what is the difference?

What can you do with your diet to change things around?

What supplements can you take to change the symptoms?

My clinical experience with the condition, which include NAET, nutrition and Craniosacral therapy treatments as well as healing.



Illustration copyright (c) Maria Esposito BSc (Hons) Nutritional Therapist – Craniosacral therapist

Testimonial from craniosacral therapy, NAET and Nutrition

Testimonial from a baby that I treated with craniosacral therapy and nutritional advice 3 years ago and results now, which are still good and happy:

Three years ago

Three years ago, my partner and I we were in the middle of a baby crisis.

We had a fantastic experience with the NHS during our 17 hours’ birth, but our opinion changed when weeks later, Lola, our baby girl started suffering from intense colic pains.

We didn’t find in the GPs the empathy we needed: it was all form filling and symptoms checking from a safe distance… God forgive human interaction!

Sleepless nights started to pass its toll, and it was clear that what we needed was a different approach to solve the problem.

Maria came to our lives when we need her the most. She took the time to listen-specially to my partner, that felt all the weight of being a mother was on her shoulders Her gentle and calming methods when applying her Cranio-Sacral techniques on Lola was just what we were after.

She also gave the mother some tips on what foods to avoid while feeding that it was playing an important role in the cause of the colic. This holistic approach was the turning point for us.

Lola improved from her pains and grew to become the happy and healthy toddler she is today.

Thanks again for changing our lives for the better.

Christian, Cristina and Lola.

Cranio-Sacral Testimonial for a baby and mother session

Our son was born through a forceps delivery and we took him to see Maria when he was only a couple of weeks. The treatment he got was excellent: Maria has been very caring, professional and supportive. We found that Luis was much calmer and present after the Cranio Sacral sessions- it had a very positive effect on him as well as on us. We can highly recommend Maria for both the treatment of Babies and Mums!=Magdalena and Luis 2014

Harriet testimonial, nutritional, NAET and cranio-sacral support. Here what she has to say about her experience with her IBS symptoms:

Struggling to get through the day looking after my two young children, suffering from IBS, candida, very low iron levels and irregular periods, I came to see Maria in November ’13 in desperation. I had already been seeing a different local nutritionist, and a GP, but felt I was making no improvement. [read more…]

Irritable Bowel syndrome workshop in Kentish town London for anyone who suffer from the condition

If you suffer for the condition above, or you know somebody that does, this is a workshop that can shine some Light into the possible causes, which are different for everyone, and possible solutions, which are simple and clear. As well as tips on how to integrate and ground yourself so that you are present at all time.

click here to sign up for the workshop and or buy my book “clinical experience of Irritable Bowel Syndrome” on

Maria Esposito BSc (Hons) Nutritional therapist – NAET – R-Craniosacral Therapist


Emotions and diseases

Emotions and diseases

I am more and more convinced that emotions and certain diseases go hand in hand. Trapped negative emotions or trauma can eventually build up in the body, forming a cyst of negative energy that can disrupt the flow of life and therefore have a negative impact on the physical body as well. This can manifest for as little as muscle pain or joint pain, as far as any major diseases and disorders, it depends on your genetic make-up and weakness.

All of us, at some point or another have or had emotions that have been suppressed or trapped in our body tissue for a while. I believe that also our ancestors experience and emotions have been passed on in our memory cells from them.

So sometimes even though as people we feel that we are absolutely fine, we might deal with a certain situation as our ancestors did! With a lot of fear if they came from a war zone, which is pretty much everyone, or with courage and boldness if your ancestors came from fighting their fears and let it go.

DNA testing is quite important now days with many therapist and doctors. I agree that we need to know our genetic make-up so that we can prevent our body to get ill or trigger genes that might be dormant, this can be done with the right diet and lifestyle.

However, our energetic DNA can also influence our body and lifestyle, so dealing with the possible clearing of our cell energy from the way that our ancestors dealt with things, if they are not suitable for us anymore is also important. This can be a simple way of dealing with life in general that can go from as little as dealing with a small change in our lives to bigger changes!

(c) Maria Esposito BSc (Hons)

Elderly people and babies and children in the orphanage playing together.

Elderly people and babies and children in the orphanage playing together. How wonderful would be for both ages!

A while back I saw an emotional study done on babies and children in an orphanage in the Easter European country. I am not sure if it will be the same everywhere. How wonderful it would be if elderly or retired people can play with the orphanage babies and children (obviously all the check up for the elderly people needs to be done or strictly supervised).

The point of the study was to see the difference between a baby that has been given attention and one that has not. As the most important time of a baby and child life is from 0 to 5 to build in the good memory and stimulation of the neurological built up, it is essential that they children and babies feel love and play with the adults around them. As well as stimulate their imagination in the most positive way, so that they have a chance of a life when they grow up!

I would say that is also valid for many of the babies and children in a normal setting of family or with or parent or carer.

The reason that foster parents work well if they are great loving people, is that the children still feel loved by someone and they know that no matter what they are worth living a happy life because there are good people out there no matter what.

So if anybody in ANY Country, especially in the ones that they are understaffed, can have the idea of elderly or retired people play or interacting with the babies toddler, checked and supervised at all times by the staff, they will give those children a chance to have a life!

(c) Maria Esposito BSc (Hons)

Nutritional benefits of bananas –

Nutritional Value of Bananas 

Bananas are the most eaten fruits in the world. They are sweet and simple fruit. Most people believe that they come from a tree however they come from a plant (see picture below). Banana skin can be yellow, purple, black and pink colour, it depends on their ripeness. The banana plant belongs to the same family of the lily and orchid. Hence, they need a tropical or subtropical climate to grow well. Bananas are a great source of nutrients and most people can have them, I have not seen anyone yet to be allergic to it. However, if you are yeast sensitive or have yeast or candida, it might be possible that bananas can feed the yeast, so you might need to avoid them, and also if you have a history of diabetes in your family or have yourself hyperglycaemia or being diagnosed with diabetes, then you need to be careful in eating too many of them or maybe just have them with yogurts or nuts to reduce the sugary burst that they give.

Nutritional value of the bananas

The most common knowledge of nutrient that bananas are an excellent source of is potassium (about 440 mg, 1 mg of sodium), and vitamin B6 as well as vitamin C. Bananas also are a good source of fiber, B2, magnesium, biotic and carbohydrates. Because of low water content, as I mentioned above they have higher sugar content as well as more calorie than any other fruit. Potassium is an essential mineral for the inside of every single cell in the body, and it is essential for the electrolytes in the body, which helps regulate heart function and fluid balance, which in turns regulate the blood pressure. Bananas are also soothing for the intestinal tract as they have a lot of pectin, which is a soluble fiber. Have you ever tried to eat just banana and porridge when you had a stomach flu or any kind of gastroenteritis. Quite often it is very soothing and healing, I would add a bit of honey in there as well which coats the intestinal tract. Again this only if you have no problem with yeast or yeast related conditions and or sugar balance.

Next  Workshops for all at Clear Break, Kentish Town: Limited spaces for all workshops

Do you know how you feel? How integrated are you? on 3 consecutive

  • Mondays from the 31st of July
  • Monday 7th of August
  • Monday 14th of August 2017 from 7pm till 9pm (to book for all three workshops see end of page).

On the 21st of August at 7pm-till 9pm Irritable Bowel Syndrome – A talk on the possible causes, tips on what to try for your individual issues and questions and answers to reduce and eliminate the symptoms. This workshop  will cover:

  • What is Irritable Bowel Syndrome?
  • What are the possible trigger for IBS?
  • What can you try to reduce or eliminate the IBS symptoms?
  • Questions and answers time for each individual. Click here to book for this workshop

The workshops have limited spaces, once they have been filled there is no chance of attending unless somebody cancel and you can take their place.

(c) copyright Maria Esposito BSc (Hons) Nutritional Therapist – Craniosacral therapist

Craniosacral therapy another thought of the magical therapy

I love craniosacral therapy, not just because it brings the unconscious to the conscious mind, which it means you can deal with what stops you being yourself and go for what you are meant to do in life, but also because it is a deep clearing and cleansing of your body, mind and soul. Young people now days seems to have little knowledge on how to behave respectfully towards each other. And also it seems that they might not know the definition of love per se. I am kind of forced to watch love Island with my son, as that is kind of do something together, which I am enjoying. However watching the show I want to go there and start giving advice on how to behave to every one on the Island. Just looking at one of them, that is taking everything so serious, it reminds me of myself and with my experience now, I know that taking every single thing in life too seriously, it means two things, one you need to heal your heart, as there has some heart breaking in the past, either as a child or adult (it does not have not be a major one, it depends on your sensitivity), and two you have closed your heart because of past experiences, which it means joy, fun, love and all the good things cannot come in. Also it means that you are not enjoying life in full as you should be.
This can stem also from a birth trauma or misalignment of the back from birth, which it might not be noticeable at all or from a small fall as a child or adult.
The reason I like craniosacral, because it helps the alignment of the spine and the entire life, inside and outside, connecting yourself to your inner self and connected to other with the same frequency as you. Lifting your life in a more productive and positive way.

How do you feel?  and how integrated are we? The new exciting workshops for all, this might be a one off workshops so worth attending and booking well in advance. 

Workshops dates:
The first one will be Monday the 31st of July at 7.00-9.00pm
The second one is Monday the 7th  at  7.00-9.00pm & the 3rd  one is Monday the 14th at 7.00pm-9.00pm

Irritable Bowel Syndrome workshop for all 21st of August 2017 – 7pm-9pm

Venue London, Clear Break – Kentish Town.
click here to book for the above workshops

© copyright Maria Esposito BSc (Hons)