When I saw my dietitian this morning, we also spoke about managing acid reflux. For now, I am staying on an antacid (PPI = Proton Pump Inhibitor), but I hope that will cease once my weight is more under control. Again, I'll divide my comments into two sections: 1) Foods to avoid; 2) Behavioral changes that can help.
The list of foods that should be avoided probably won't sound unfamiliar to anyone who has dealt with reflux in the past. They include:
peppermint and spearmint
chocolate
alcohol
caffeinated beverages
decaf coffee and tea
pepper
high-fat foods (2% milk, whole milk, cream, high-fat cheeses, high-fat yogurt, chocolate milk, cocoa, fried meats, bacon, sausage, pepperoni, salami, bologna, frankfurters/hot dogs)
other fried foods (doughnuts, french toast, french fries, deep-fried veggies)
nuts and nut butters
pastries and other high-fat desserts
more than 8 tsp. of oil, butter, or shortening a day
and any fruits or vegetables that cause symptoms
Here are some behavioral tips that should help:
Exercise at least 3-4 times a week
Wear loose-fitting clothes (less pressure on your belly=less pressure on your sphincter between your esophagus and stomach)
Do not smoke.
Raise the head of your bed 6-9 inches or put a foam wedge under the top part of your mattress.
Wait 3 hours after eating before lying down (if you have eaten a high-fat meal) and 1 hour after eating (for lighter meals).
Eat several smaller meals throughout the day.
Eat in a calm, relaxed place.
Sit down while you eat.
Do not drink any liquid while eating a meal. I know it sounds crazy, but the physiology makes sense. If you drink while you're eating, it sometimes can cause the opening between your stomach and esophagus to relax - and reflux can occur. Instead, wait between 30 and 60 minutes to drink before/after a meal.
In general, eating a low-fat diet can help a lot. Foods that are high in fat take a LOT longer to digest. When food sits in your stomach longer, there's more opportunity for reflux to develop.
Thursday, March 31, 2011
Blood?! Blech!
So I visited the dietitian this morning, and we had a nice discussion about an iron-rich diet. For those who may be interested, I will divide my comments into two categories (between the two kinds of iron.) First, there are two kinds of iron we can consume: 1)HEME Iron (from animal sources) and 2) Non-HEME Iron (from all other sources).
HEME Iron is more readily absorbed by our bodies, because it doesn't have to be transformed by our bodies at all. It comes from animal sources, and things like beef tenderloin, sardines, dark meat on poultry, and tuna are richest in iron. My dietitian recommended at least one serving from one of those I mentioned EVERY DAY.
Non-HEME Iron can be found in plant-based products. These can include: iron-fortified cereals, dark leafy greens, apricots, etc. However, our bodies do NOT readily absorb this kind of iron. It lacks an electron. So, a chemical reaction has to occur before our bodies can absorb it. Most of this kind of iron is flushed from the body during digestion. However, if this is your main source of iron, there are a couple of things you can do. 1) Eat a lot of it! (My dietitian suggested 2-3 servings a day.) 2) Eat these sources of iron with a good source of Vitamin C. The vitamin C lends electrons to the Non-HEME iron, making our bodies more able to absorb it. So...if you're going to eat a bowl of total, for example, drink some OJ or eat strawberries with it. You have to be careful as well -- high-fiber foods make it harder for our bodies to extract iron. (Just how it goes.)
Hope this is helpful for some of us!
Love you all, and feel free to comment or post questions. I'm seeing her again next week, so I can totally follow-up officially.
HEME Iron is more readily absorbed by our bodies, because it doesn't have to be transformed by our bodies at all. It comes from animal sources, and things like beef tenderloin, sardines, dark meat on poultry, and tuna are richest in iron. My dietitian recommended at least one serving from one of those I mentioned EVERY DAY.
Non-HEME Iron can be found in plant-based products. These can include: iron-fortified cereals, dark leafy greens, apricots, etc. However, our bodies do NOT readily absorb this kind of iron. It lacks an electron. So, a chemical reaction has to occur before our bodies can absorb it. Most of this kind of iron is flushed from the body during digestion. However, if this is your main source of iron, there are a couple of things you can do. 1) Eat a lot of it! (My dietitian suggested 2-3 servings a day.) 2) Eat these sources of iron with a good source of Vitamin C. The vitamin C lends electrons to the Non-HEME iron, making our bodies more able to absorb it. So...if you're going to eat a bowl of total, for example, drink some OJ or eat strawberries with it. You have to be careful as well -- high-fiber foods make it harder for our bodies to extract iron. (Just how it goes.)
Hope this is helpful for some of us!
Love you all, and feel free to comment or post questions. I'm seeing her again next week, so I can totally follow-up officially.
Thursday, March 24, 2011
Running...
Two things...
1) Who all is interested in doing the 10k, 5k or 1 mile Freedom Run on the morning of the 4th of July? I will be signing up for the 10k, and all my family members will get $2 off their registration fee. Just be sure -- if you're going to register -- that you do it after me, and that you get your $2 off!
2) Since I've been running, my knees have been hurting. A friend, who is a marathon-runner, warned me this might happen. Any ideas of how to decrease the pain? Icing? Heat? Supplements?
Let's keep going y'all! Oh...and be sure to post on the blog as you have questions/successes, etc. Every little bit is great!!!
Love you all,
Anne
1) Who all is interested in doing the 10k, 5k or 1 mile Freedom Run on the morning of the 4th of July? I will be signing up for the 10k, and all my family members will get $2 off their registration fee. Just be sure -- if you're going to register -- that you do it after me, and that you get your $2 off!
2) Since I've been running, my knees have been hurting. A friend, who is a marathon-runner, warned me this might happen. Any ideas of how to decrease the pain? Icing? Heat? Supplements?
Let's keep going y'all! Oh...and be sure to post on the blog as you have questions/successes, etc. Every little bit is great!!!
Love you all,
Anne
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