Bad Week (Reflux! Belching!): What's Next

What I need to be eating more of...

Disappointing update!   My belching, fullness, tight throat, reflux, and churning stomach -- even some nausea -- returned this week.   For whatever reason, I have been eating fast, gulping my liquids, and taking in too much food in one sitting -- a recipe for GERD.   I catch myself during or after meals, vow to eat mindfully next time, and then I do not take my advice, and experience more discomfort.

Other changes in my diet over the past two weeks include:

• More caffeinated teas:  I have not been curbing my tea intake, and have been drinking 2-3 cups daily, sometimes two of those are black or green teas.
• More dairy and fats: Recent trips out of town and family visits in town resulted in my eating much more cheese and other dairy than usual.  (I've reduced my cheese intake to one weekly pizza meal and occasional grated cheese on pasta.)    At a pasta dinner out, I smeared "real" butter on the bread.   Last week's meals included cheese-filled pasta dishes, creamy desserts, non-vegan cakes and doughnuts.  I've also had many pieces of milk chocolate.
• Lack of whole foods/vegetables/fruits:  I have not been able to cook many "whole foods meals" for weeks due to either lack of time/opportunity to buy ingredients, lack of time to cook,  or both.   For some reason, my fruit/vegetable intake has been less than usual -- I pack an apple and then don't eat it, for instance.  

I don't know if any of these are in fact my triggers.   This is just a record of what has been different, diet-wise.  

GOING FORWARD: RE-SET

I need to "re-set" my diet, return to mindful eating and more "cooking from scratch."   More trips out of town and very busy weekends ahead will make this challenging.   BUT it is not unachievable with a few guidelines for myself:

• Mindful eating can be (should be) done anywhere, so I will focus on eating slowly -- and stopping when full
• Mind my teas:  Chamomile tea in the morning, one black/green tea later if I wish, Pu-ehr tea daily if I want for the probiotic effects
• I'm not Martha Stewart:  I do not need to feel guilty if I don't cook everything from scratch, or eat a few meals comprised of prepared/frozen foods (canned soup, canned baked beans, frozen vegetables, Whole Foods hot/cold bar)
• On the other hand, I prefer to run my kitchen like a farm-to-table restaurant:  If I can't get to the farmer's market because I'm out of town, I need to remind myself that I can get to the produce section of my supermarket or the "local/organic" section of some neighborhood gourmet shops.  If I don't have my dried beans, I do have canned beans or a box of tofu.  If I am too tired to cook, just breathe and ignore fatigue for one evening and make food to last a few days.  (Know my limits but know when to push myself, too. Because when I achieve a good meal, I feel relaxed.  And cooking for a few days provides some "down time.")
• Better cooking organization/time management: So I CAN maintain my farm-to-table meals.  Apparently, there is a whole "Once A Month Cooking" movement online, with its own OAMC acronym!   
• Taking time for myself:  (In other words, reduce stress -- the big GERD trigger.)  I've recommitted myself to my stationary bike, Tai Chi, and quiet reading time.  Weekly "creative nights" are a new activity J. and I decided would be good for us and our projects -- the first one this week was a success, and I'm already looking forward to next Wednesday.  It's a chance to "get things done" but also shut out some of the "noise" of life -- a weekly mental "re-charge."  Simple rules: no cooking (heating up is fine), no household chores, just enjoy and focus on our various "creative" projects for 2-3 hours.   I'll be making collages, digitizing a 1940s scrapbook and a paper on 18th Century merchants, reading, and working on this blog!

 EXCITING LINKAGE!

In searching for tips on cooking and time management, I found this brilliant site:

Vegan Once-A-Month-Cooking

I'm discovering "mom" blogs often have great organizing tips! Check out recipes/strategies found on:

Once A Month Mom: Vegetarian Menu

Not necessarily vegan but veganizable -- Mark Bittman's Top 12 Make-Ahead Dishes

Report From My Gut: Stuffed Sinuses and GERD?

Carousel, Cape Cod Mall

Since Saturday, I've been experiencing stuffy sinuses.  It's worse in the morning when I wake up, and I've had the that spongy feeling and intermittent headaches.   It's disappointing, because I have been doing well with controlling my GERD issues.  A quick summary:

For some reason these past weeks, I don't feel as "stressed out" and my GERD seems to be quieting down -- not as much belching, food in throat sensations, and no reflux or apnea.

A long weekend out of the city was relaxing and restorative (and I successfully managed to keep my GERD symptoms in check by eating small portions and eating slowly, even with a few decadent meals and desserts).   I have been keeping up with a daily routine during the workweek by climbing six stories of stairs each morning and on my lunch break -- it is not always easy but I always feel fabulous once done.   I am drinking more tea than usual.   The annual Coffee and Tea Festival takes place in a few weeks, so I thought I'd "prep" by weeding out some of my tea collection by drinking it up, and also get my body ready for more caffeine than usual.  (Crazy but true.  Or, any excuse to drink more tea?)   I've been drinking a lot of Oolong and green teas, including Harney & Son's spectacular Lung Ching.

So, to have to deal with this "sinus" issue is annoying.  It seems like once one body part or condition is mended, another one declines.  (Let's not talk about my new reading glasses, left hip, and chipped tooth.)

Indeed:

A quick search online confirms sinus infections, post-nasal drip, and even pneumonia can be side effects of GERD. 

As usual with so many GERD concerns, it's challenging to find "authoritative" sources about this*, but here is an American Journal of Gastroenterology article about a clinical trial by University of Nebraska researchers exploring GERD and sinusitis.

An e-zine article talks about the connection between mucous production to combat acid reflux and clogged sinuses.

Here's Steve's patient story about the "viscious cycle" of GERD and chronic sinusitis (with some IBS thrown in).

Livestrong addresses the connection between GERD and sinus problems, as well.

*I find most of the GERD lore that is online is generated by lay sources.  But maybe that's because GERD sufferers have such a vested interest in ridding themselves of their symptoms/causes.  And, I find doctor recommendations usually involve some kind of drug regimen, so those of us who would like to find a non-drug remedy need to stay creative and open-minded about what works, and in tune with our own bodies.

Report from My Gut: Post-Holiday GERD Summary

Apples from the greenmarket.  For me, apples are a "secret weapon" to good gut health!

MY POST-HOLIDAY GERD SUMMARY

Like most people, my holiday (in my case, Christmas) festivities were full of round-the-clock activity and food.   Anyone on a "special diet" -- vegetarian/vegan, gluten-free, dairy-free, diabetic, anyone going "without" or avoiding categories of foods for whatever reason -- needs to be especially mindful, proactive, and in good humor to make it through the barrage of pot-lucks, dinners, gift chocolates, and other holiday food frenzies with one's health intact.

Now, a few days before the New Year, I am feeling the effects of a week of delicious food but over-indulgence.    Disclaimer:  I also got a cold last week, so my stomach and body overall is feeling overworked.   For the past week, I am now experiencing these off and on gut symptoms:

• heartburn (TUMS are helping)
• morning reflux (again, after being awake for 15 minutes or so -- it does not wake me up)
• irregular intestines
• stomach pain (near the belly button)
• "tired" stomach feeling
• sleep apnea (I had two cases of this in the past week)
• food in throat feeling

I took measures to prevent or minimize GERD symptoms during my holiday gatherings, including:

• Reducing and/or avoiding caffeinated tea/beverage intake
• Having my usual breakfast each day (whole-wheat cereal such as Wheetabix, 1/4 C. nuts, raisins, almond milk) 
• Increased consumption of apples/applesauce (secret weapon!)
• Choosing to skip a chocolate dessert one evening when I thought my system felt "overloaded" already
• Maintaining an exercise routine while traveling, though much curtailed
• Getting a full night of sleep most nights

Still, I abandoned my effort to eat "mostly plant-based" whole foods, eating a cheese omelet at a diner, a slab of buttercream vanilla cake at a tea house, cheese-based casseroles, and non-vegan cookies and doughnuts.   Why did I eat these things?   The "ambience" of the holidays, peer pressure, my own desire to just "eat like a normal person," the fact I like the taste of all of these foods.   Still, why suffer at all?  A week later, I am still "de-toxing" and taking 1-3 TUMS daily.  Next year, should I stick to whatever works to keep my gut in check? (I know my family and friends would understand.)

I should add that even if I avoided any of my triggers while traveling, there is still the "return to New York City" syndrome.  This city escalates stress, and that stress does translate to GI issues.


BEANS AND POTATOES, SOUPS AND LEMONS

This week, to counteract the holiday diet, my meals and beverages were modest:  lentil soup, hot water with Meyer lemon, herbal teas, and a few potato and bean based meals.

A big hit was this combination of Cayuga Organics pinto beans, brown rice (Lundberg Farms brand), and turnips.   This was a simple, albeit monochromatic meal that tasted superb and was easy on the digestive tract!

Method: I pre-cook the pintos and freeze them into batches; to re-heat, either thaw in the refrigerator all day and then reheat in a pot with a small amount of water. Or, I've thawed/heated in one step in the oven.   The turnips are peeled, cubed, and boiled until their pungent qualities are reduced.)

Pinto beans, turnips and brown rice -- never mind the plain palette, this is wonderful!

The next night, I roasted a pan of carrots and turnips, and these fingerling potatoes and shallots, all courtesy of the greenmarket.

Method:  Mix with a few spoons of olive oil (use enough to coat; I "massage" the oil in with my fingers) and roast for 35-40 minutes in 400 degree oven.   Shake the pan a few times during the cooking to loosen vegetables; I also take them out near the end and turn with a spatula and cook a bit longer to evenly caramelize.  (This is not a perfect science; if I don't get all of them turned I don't worry about it -- I just make a small effort, and it gives me a chance to taste a few pieces, too!)    

I served this with leftover nut loaf and corn casserole.  

Roasted fingerling potatoes with shallots

I also made a batch of homemade applesauce.  I left the skins on, but my next batch will have to be peeled -- the skins provided an unpleasant mouthfeel in an otherwise lovely result.   This batch is made from four apples (one Fuji I had laying around, plus three heirlooms).  I also realized I need to add more water at the start.  

Method:  Take apples, peel and chop into small pieces.  Add to pot with water (amount varies; add modestly and see what is needed to keep the fruit from drying out).  Simmer until apples get mushy.  Mash with potato masher in pot.  Add cinnamon if desired.  (Don't add sugar!)  I've seen recipes online using apple cider (or Cognac!) as additions.  

Applesauce underway.

I am looking forward to Saturday's greenmarket trip and firing up my kitchen this weekend!  Happy and delicious (and reflux-managed) 2012!

Secret Weapon: Chewing Your Food (REALLY Chewing Your Food)

I experimented yesterday with this "chewing until liquified" business and am very impressed. I feel a difference, enough to inspire me to try this mindful chewing for a week.  (And beyond, if it works.)

Yesterday, I deliberately chewed my way through breakfast, lunch out, and a dinner party.   I "forgot" twice -- when I snacked on a banana and while mingling at the get-together over a bowl of popcorn.   I am not chewing 100, 50, or even 30 times -- more like 15 times,  I am chewing about 50-70 times (I counted!) or until the food is pulverized into a slurry.

My GERD symptoms were dramatically reduced all day, even into the night after a late dinner.  This morning, I experienced some belching, but that's it.   Hurrah!

I am fascinated by this idea.  Why does excessive chewing help?  Is it because more saliva is being sent down with each bite?  Or chewing gives the stomach time to receive signals that "food is coming" and set the digestive tract in motion?   Does breaking down food help the stomach get a "head start?"   Health professionals agree that chewing gum can relieve GERD, so it appears something in the chewing action is responsible for relieving GERD symptoms.

So, I'll chronicle my week(s) of "mindful eating" here and let you know if this makes a difference!  

From Earthquakes to Hurricanes -- Getting Ready for Irene!

Here in NYC, there is nothing to do today except prepare for Hurricane Irene.  I stocked up on the essentials, made my "Go Bag," and am sealing up the leaky windows that flood my kitchen during a normal thunderstorm.   My Gerd symptoms have not been that noticeable, oddly, despite the increased stress level and admittedly rich diet over the past 48 hours (my family was in town so all sorts of treats and dinners out were had).

I'll post more about the storm later, once I am sure I'm ready!  Scratch that.  After hours upon hours of television reports and living through Irene, I'm done talking and thinking about this hurricane.    But not before sharing my "hurricane larder."  This is what subsistence rations for two vegetarians* looks like:

* This is actually all vegan!

GERD Update: Earthquake Arrives, Symptoms Return

On Monday and Tuesday, I noticed an upswing in my GERD symptoms: belching, food in throat (FIT) feeling, some acid feeling (not heartburn but I noticed "something" was brewing in my gut).  And, yesterday, on my afternoon walk to the subway, I had sudden nausea, something I haven't experienced in a few months.

DIET?

My diet was excellent yesterday in terms of the so-called trigger foods and portion size, though on Monday, my work colleagues held two birthday cake parties.  I got by with very small slices (one of which I did not entirely eat).  (I am ready to feign a "dairy allergy" to avoid eating cake and other dairy infused products at work.  People seem to respect "allergies" more than "I choose to not eat dairy.")  In any case, I had a few bites and felt immediately ill -- stuffed and refluxy -- that I think was more about the "richness" of the food.

On Tuesday, I ate an eggplant-chickpea-tomato dish I had cooked.  Too many classic GERD trigger ingredients?  (Do I even believe I am sensitive to them?)  I also had green tea in the morning and a black tea from the new Starbucks after lunch.

STRESS?

As for yesterday's nausea attack, and even Monday's FIT, there definitely seems to be a stress trigger going on.  I'm catching myself grinding my teeth.  I've been very anxious at work about the massive number of projects that I am responsible for getting done NOW.  There are other stressful office issues underway as well.  Coinciding with this is my excitement over possibly adopting a new cat or cats -- or the more likely possibility and agony that this is not a good time to do so and I'll delay adopting.  (Either way, I'm an emotional wreck about this.)   And, I'm healing from a minimally invasive procedure that has me in stitches and on antibiotics.   

EARTHQUAKE?

On top of that -- NYC experienced an earthquake Tuesday afternoon.   My desk, computer screen, chair all rattled!  I thought I was losing my mind until all my coworkers streamed in to the hall corroborating they had felt this, too.   A few people mentioned their bodies felt "scrambled up" and "hung over" afterwards, and maybe I know what they mean.

BANANA!

I bought a banana on my walk home yesterday, in the middle of the nausea, and immediately felt better after eating it.  It's possible I was lacking nutrients or didn't eat enough that day.

Looking forward to my morning walk (if I can squeeze it in -- I am running late)!

Doctor's orders

Since January 2011, I've been officially diagnosed with GERD, or something like it.   I enjoyed an upper GI endoscopy, three months of Omeprazole, and increasing symptoms of belching, food "stuck in my throat," and regurgitation.  GERD is not for the faint of heart!

I just had my six month follow up.  My doctor thinks I have what is known as "IBS of the esophagus."  My medication did not help, and we agreed the symptoms seem "stress related," though now certain foods are definitely becoming suspect.

"You should blog about your experiences.  People will want to know what you're going through so they can compare it to their experiences."   It's also a way to get me to "journal" my food intake and reactions.

Since I appreciate others sharing their stories, here's mine.