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- Subscribe - Contact Us - Rate Card - Place an Ad Valley&State Backpage O&E Sports Archives Classifieds Faith&Beliefs Obituaries Revels March 2, 2004 The Kitchen Coach Rebecca Wood An estimated 50 percent of people over 40 years old unknowingly suffer from hiatal hernias. They do complain, however, of an upset stomach, heartburn, belching, distension, discomfort in the chest and/or acid reflux, especially when bending over or lying down after eating. In other words, the tummy is saying, "Ouch!" It's prudent to listen and to make appropriate dietary adjustments. A hiatal hernia is when the upper stomach pushes (herniates) up through the diaphragm's muscular opening (hiatus) and balloons into the chest cavity. Imagine a stomach so enlarged that it is forced out of its normal, muscle-bound position. This aptly suggests that overeating is a primary cause; and indeed, hiatal hernias are most prevalent among obese people. Additionally any foods that stress digestion contribute to this condition. They include hard to-digest, fatty, stale and refined foods, alcohol, drugs, chemicals, caffeine (even decaf) and tobacco. A holistic diet for hiatal hernia may vary from person to person. While some people with delicate digestion do better with frequent but small meals, others do better with two or three regular meals per day. Acidic foods, like tomatoes and citrus, aggravate some hernias whereas salads, cucumbers or bell peppers trigger others. Pay attention to what heightens your discomfort and what decreases it. It's helpful to record a food log of everything you eat for several weeks and note your corresponding symptoms. Very soon patterns emerge that are informative. Additionally, seeing the direct cause and effect of certain foods and stomach pain enables people to avoid problematic foods. The Chinese say, "100 steps after meals assures ninety-nine years of life." It's amazing how a short walk provides enough deep breathing and movement to aid digestion. It's also critical to eat warm or room temperature foods and beverages and to avoid extremely hot or cold beverages and food. When you eat is also important. Do not eat prior to bedtime, and ideally wait three hours after dinner. If your digestion is especially delicate, eat nothing after 5 p.m. Grains that ease hiatal hernias are barley and millet. Vegetables include artichoke, burdock, cabbage, dandelion, kohlrabi, sweet potatoes and winter squash. Culinary herbs are aloe vera, anise, arrowroot, asafetida, cumin, fennel, mint and parsley. The seaweed, agar is specifically healthful, as is green tea. Cabbage is especially medicinal for tender tummies. It counters overheated conditions such as inflammation and it helps regulate the stomach and relieve abdominal spasms, pain and ulcers. This underrated vegetable, when not overcooked, is sweet tasting. True, it has bad press because when overcooked it emits hydrogen sulfide (the rotten egg aroma), ammonia, and other foul smells. Take a cue and don't boil it to death or your intestinal gas will be similarly sulfurous. Stuffed Cabbage Rolls It's so easy to fill a cabbage leaf with any savory concoction and steam, simmer or bake it for an elegant and appealing dish. When I want a wallop of energy, I stuff cabbage with low fat and cholesterol, buffalo and combine it with sweet and sour flavored vegetables. You can, of course, replace the buffalo with any other ground meat or poultry or with tofu, seitan or tempeh. 10-12 large green cabbage leaves 1 pound ground buffalo, turkey or diced tofu 1 cup cooked rice, quinoa or millet 1 minced onion, large 2 tablespoons minced fresh parsley 1 large egg white 1 tablespoon tomato paste Sea salt and pepper to taste 3 cups chopped canned plum tomatoes with juice 1 cup vegetable stock or water 2 tablespoons organic sugar 2 cups sauerkraut, well drained Bring 4 quarts of water to a rapid boil. Emerse the cabbage leaves, 3 to 4 at a time, in the water for 1 minute to soften. Drain and pat dry. To enable rolling the leaves, remove the thick, unpliable base of each central rib. Combine the meat or tofu with the grain, 1/2 cup minced onion, parsley, egg white, tomato paste, sea salt and pepper. When well combined, place a portion of meat mixture into each cabbage leaf. Fold over, then fold in the sides and roll up. Secure with toothpicks if necessary. Preheat oven to 350 degrees F. Combine remaining onions, tomatoes, vegetable stock, sugar, salt and pepper to taste. Place sauerkraut in the bottom of a large casserole. Lay stuffed cabbage rolls on top. Carefully pour the tomato mixture over all. Cover and bake for about 1-1/2 hours or until cabbage rolls are cooked and sauerkraut and tomato mixture is very thick. Remove from oven and serve. Serves 4 to 6. Local resident Rebecca Wood is a food coach and author. Her book, "The Splendid Grain," won both the James Beard and the Julia Child Cookbook Awards. She may be reached, or her articles and recipes may be accessed, at www.rwood.com DailyTidings.com Home Page Valley&State | Backpage | O&E | Sports | Archives | Weather | Classifieds Columnists | Faith&Beliefs | Obituaries | Revels | Subscribe | Contact Us Copyright 2004 Ashland Daily Tidings and Ottaway Newspapers All Rights Reserved Site Search: .:Advertisements:. RESOURCES - Mail Tribune News - ODOT Road Cams