Secret Weapon: Non-Dairy Milks, Again

Experiment: almond milk and vanilla...not quite there yet, but edible and dairy free!

First, a status update:  My recent GERD and gastroparesis flare up (belching, regurgitation, nausea, constipation, bloating) continues to subside, and I am feeling better!   I am being more mindful overall regarding portion sizes, eating slowly -- two factors that I think are the top reasons my GERD has subsided -- exercising more and differently (new strength training sets, and twice-weekly Tai Chi class), and choosing foods more wisely.

GOT (NUT) MILK?

I've further reduced my dairy milk intake over the past weeks:  I've avoided eating foods containing cow's milk at parties, and I am ignoring the usual stream of cupcakes and muffins at the workplace.   And, options for desserts (my usual lone source of dairy at home) have greatly expanded with the purchase of a Cuisinart Ice Cream Maker!   We have just started to play around with this new machine, and are having fun experimenting with all sorts of bases, including almond milk and hazelnut milk.  (I think cashew nut milk will be the secret weapon for quality vegan ice cream, given the extraordinary results by Lula's Sweet Apothecary -- a NYC phenomenon which unfortunately may be closed/closing.  Lulu's is the only vegan ice cream maker I've found that uses cashew milk instead of a coconut or soy or banana (see Gentle World's post on frozen bananas!) or almond base.

So, is it the addition of our ice cream maker (and, consequently, increased non-dairy desserts) that is making a difference, reducing my GERD symptoms?   Another possibility is my reduced carb intake, something I decided to informally monitor lately.  Less carbs = less breads = less wheat.  Another variable?   (But, elaborate tracking charts aside, it seems GERD can come/go without rhyme/reason/the stars align in mysterious ways.  Does anyone else ever feel this way?!)

Making a note and wondering if I need to go on another food elimination diet to see what's up with that.

From around the web, some dairy-free resources/recipes:

• YUM Universe's Dairy-Free Milk primer is a nice quick look at making and using dairy-free milks (including nuts but also sunflower, millet and rice!)

• Here's a thread from a celiac message board about people's experience going dairy-free -- and how it helps reduce/eliminate acid reflux

• I'm still exploring almond milk bases for our ice creams, and this West Coast blog has a few promising vegan ice cream recipes -- the photos are inspiring me to try these RIGHT AWAY

• And the My Whole Food Life blog spotlights a vegan strawberry ice cream and is a good resource, overall, to "clean" eating.

Got GERD?: Going Dairy-Free May Help

In the July 7 Opinion section of the New York Sunday Times (and online blog), food/cookbook writer Mark Bittman writes about his experience with heartburn and milk -- and how removing dairy products from his diet immediately resulted in no more GERD.   Bittman notes he had been popping Tums and taking Prevacid for years; when he switched to a dairy-free diet, his symptoms went away -- and so did his medications.  This also worked for a friend of his (emphasis mine):

"So, three months ago, I decided to give up dairy products as a test. Twenty-four hours later, my heartburn was gone. Never, it seems, to return. In fact, I can devour linguine puttanesca (with anchovies) and go to bed an hour later; fellow heartburn sufferers will be impressed. Perhaps equally impressive is that I mentioned this to a friend who had the same problem, tried the same approach, and had the same results. Presto! No dairy, no heartburn! (A third had no success. Hey, it’s not a controlled double-blind experiment, but there is no downside to trying it.)

"Conditions like mine are barely on the radar. Although treating heartburn is a business worth more than $10 billion a year, the solution may be as simple as laying off dairy. (Which, need I point out, is free.) What’s clear is that the widespread existence of lactose intolerance, says Dr. Baker, is “a pretty good sign that we’ve evolved to drink human milk when we’re babies but have no need for the milk of any animals. And no matter what you call a chronic dairy problem — milk allergy, milk intolerance, lactose intolerance — the action is the same: avoid all foods derived from milk for at least five days and see what happens.”

It's worth reading the comments after Bittman's online article, which refute some of his points, and one person points out millions of people in the U.S.  are able to tolerate dairy.  


Food Politics Note:  Still, no one can refute the link between dairy farming -- even organic, small-scale farms -- and the veal industry.   I used to buy my cheese at the local greenmarket guilt-free until one day the same stand sold slabs of veal.  Most farmers cannot afford to keep dozens of non-producing cows (male or old females) around as pets.  My lightbulb moment.

Putting on the GERD (Dinner at the St. Regis)

Last week, I was invited to a winter fundraiser dinner held at the swank St. Regis hotel.  Finding a dress to wear was a major concern (that I solved quickly -- thank you, Nordstrom Rack and Adrianna Papell!) but wondering how I'd survive the evening without pushing my GERD to its limit was an even bigger challenge.   

I decided to give myself a head start by avoiding caffeinated tea for a few days up to the dinner, and also being especially mindful to eat slow and small portions.   (I hate to admit it, but tea can be a trigger for me.  I've been experimenting with ways to still enjoy it and minimize any trigger backlash.  Avoiding caffeinated tea for a day or two really does seem to allow me to drink a cup without issues, as long as my gut is feeling comfortable to start.)  I also increased my apple intake (applesauce and raw apple) and again avoided caffeine.  When it was time to go to the St. Regis, I told myself to relax, to do what I can to minimize my triggers but not to obsess about what I was eating (I don't have an allergy), and to focus on the festivity of the evening -- not just the food.  (Being a "foodie" that's a tall order, but I think reshifting my mindset did help.  I did not feel deprived avoiding a truffle; there was a fabulous view to photograph!)

APPETIZERS: HARD TO AVOID, HARD TO SAY NO


The willpower needed to stay the GERD-friendly course is like that of anyone trying to stick to a diet, whether for a health issue or weight control.   I felt immediate pressure to indulge in the passed appetizers and while I could have nibbled on something "healthy" beforehand, I chose to enjoy food at the event -- it was a special occasion and I wanted to participate in this "foodie's paradise."  My first choice was not a good one -- the brie cheese with honey on a fancy cracker.  It was the first tidbit offered to me, and I gave in to the polite waiter's impressive gentle pressure.   I thought I was going to gag; the cheese was so rich, with my very minimal dairy intake these days, it was overbearing.


Some mingling, and then I had a few nuts from a bowl and some "crudites" from a silver chalice -- good choices!   Some sparking water with lime, and I felt fine.    I'm already easily avoid non-vegetarian choices, so the pancakes with caviar, smoked salmon, and pigs-in-a-blanket did not even vaguely tempt me.   But others I could not resist -- where else do I get to slurp high-end mac and cheese from a ceramic spoon handed to me by a waiter in black-tie?  I resisted for a minute but soon gave in to a spoonful.  And a second spoonful.  Did it affect my gut?   I'm not sure, but I did feel a little disappointed that I did not maintain my vegan aspirations.  (That casein addiction, again.)

FIRST COURSE: BREAD AND SALAD


Once we were seated, it was easier to manage what I ate, and to eat slowly.  I found the waitstaff extremely helpful -- a "secret weapon" for anyone with a dietary concern.  They assured me they would have something vegetarian for me (at this point, vegetarian was "good enough" -- vegan was going to be too complicated). 

Dinner began with rolls and a mixed greens salad featuring green and white asparagus.  Divine!

I decided I would try just a bit of the round butter ball, and ignore the scoop of goat cheese.

ENTREE:  ENVY OF THE TABLE


My first impression when the waiter brought out a "mushroom risotto" for the vegetarian entree was not good.  I am not fond of mushrooms but that's all you seem to get at a non-vegetarian restaurant -- slabs of portabello,  the ubiquitous mushroom risotto.  What's that about?  When did mushroom become synonymous with "non-meat?"  Say I don't like mushrooms (I don't) or am allergic to them.  Then what?  (Then you're given that other non-meat restaurant staple, "pasta primavera.")   Honestly, it is not that hard to make a creative veg dish.  Or, maybe it is, according to Stefanie Gans' City Paper blog post, "The Politics of the Vegetarian Entree."

So, I was relieved to find I was enjoying my risotto at the Regis -- while a hackneyed concept, the execution was lovely.  I could taste cheese in the rice, but this did not bother me, and at the end of dinner, my guts felt fine.  And, the risotto was the envy of the table, enticing the meat-eaters (whose turnip side enticed ME)!

DESSERT:  ONE MORE CALCULATED RISK


Finally, dessert!  I knew I would be risking taxing myself with whatever dessert was coming -- sure to be decadent and dairy-rich.   And here it was, a "composed" chocolate ganache slice with caramelized biscuit and chocolate embellishment, with a side of chocolate ice cream.  I slowly ate two-thirds of the slice before feeling like I should stop -- I was getting full -- but I went ahead and finished the whole thing.  (I'm not a "clean plate" advocate, but couldn't bear the thought of leaving any of this behind.)

Ten minutes later, I had a small chocolate from a silver tray that was passed around the table.   I was not sure if I should have the black tea, but I decided I was feeling okay despite all this food, and enjoyed every drop.  I could tell it was very high quality tea.  (Does this make a difference?  Probably not for GERD, but maybe for my willingness to risk triggering my GERD…)

Reflection:  While I clearly recognized opportunities for a GERD-friendly experience, I ignored some of these.  I was surprised I did not suffer heartburn or other GERD symptoms after all this.  I think my low-stress, small portions, and occasionally mindful choices helped.  GERD continues to baffle me -- why do some days churn my gut, and other days don't?    In any case, the St. Regis evening was a success on all fronts. 

What Not To Do on a Friday

Yesterday was a gastronomic disaster.   My emotional state was grim* and I know this translated to stupid food choices.  Which translated to a cranky gut.  Here's what I did, and shouldn't do again:

1. Did not pack adequate snacks due to laziness and apathy.   Regretted this later.

2. Hungry around 11:30 AM so I snacked on an office platter of cheese cubes and crackers.  Dairy, I know, I know.  I actually enjoyed it very much.  I ate around 6-7 cubes of Swiss and cheddar, and the same number of assorted crackers.  I did make an effort to chew adequately.  

3. I decided to make the cheese and crackers my lunch.  To boost the nutrition value, I ate my apple, which tasted bad.   (A disappointment since I got it at the Farmer's Market.)

4. Between 10 AM and 1 PM, I ate two mini cupcakes (vanilla with chocolate frosting) from Magnolia Bakery.  Leftovers from Thursday's reception.  Yeah, this is all sounding pathetic.  I ate them with excitement, feeling I was breaking a "taboo" (non-vegan crappy baked goods!  sugar sugar sugar before noon!) and I did also enjoy these.

5. I left work early at 2 PM intending to go shopping.  Instead, I felt frozen by my grim thoughts.  And I was caught in a rainy deluge.   My shoes were soaked and my interest in doing anything was thin.     So I just wandered around, accomplishing nothing -- and not enjoying my lack of accomplishment.   I did buy squash at a greenmarket, though, and looked at new eyeglasses.

6. I was hungry at 4:30 PM but instead of eating something nourishing, I had a cup of Darjeeling tea.  With two packets of sugar.

7.  J. met me and I "had to eat" so we went to the local pizza joint and had slices for dinner.

8. By the time I went to bed, I was feeling all bloated, reflux-y, overall "not good."  

I'm not proud of this day's intake, but there it is. 

Saturday morning --  I woke up determined to not repeat those mistakes!   Today's day-long art festival will not be conducive to eating the right foods in the right way -- it is a challenge to eat "in a crowd" and on the go, all day.   Where can I get vegetables?  Foods that are tasty but not overly seasoned?  Will people care that I am eating slow as molasses?

*My grim mood today is due to my realization that I can't have any pets right now for various good reasons.   There is a great cat up for adoption at the corner pet supply store and it's killing me that I can't take him home.

Heartburn Trigger: Cheese and Large Portions

I need to heed my own advice!  My diet on Wednesday was excellent:

Breakfast - 5:15 AM
1 Wheetabix square
2 tsp bran (to counter the constipative effects of my antibiotics.  grrrrr!)
1/2 C. orange juice
1/4 C. raisins

Lunch -- 1:00 PM
My own lunch concoction made of brown rice leftovers, half can of lentil soup poured over this, and a quarter cup of yellow eyed heirloom beans I had just cooked.   Filling and delicious and nutritious!

Snack -- 2:00 PM
 1/3 C. applesauce

Now it gets ugly.

After a lunch meeting ended, my coworkers and I snacked on the leftovers: baked ziti, salad, garlic bread.  (I bypassed the chicken.)    I was hungry for a snack -- but soon realized this was a mistake on many levels:

 - too rich
-  not vegan (my aspiration)
-  a banana or apple would have probably satisfied me; I did not need to eat all of that

Less than a half hour later, I felt not only disappointed at my lack of control, but heartburn as well.  This was a shearing, burning relentless heartburn that followed me all the way home and through dinner.  What a mess.  I think it was due to eating too much too fast more than the dairy (why don't I get heartburn when eating ice cream?).

Another trigger for your consideration:  deadlines!  I have several, all converging, all equally important.   I can feel myself getting clenched up over this, and no doubt my gut is also getting clenched from the stress…

Green Beans and Bees

Finally, on to the Union Square greenmarket!  It's been three weeks since I've been there -- and my psyche and stomach are feeling deprived.  I've loaded my grocery cart with three tote bags (one is a cooler-style bag) and two plastic containers in which to stash fragile things like peaches and tomatoes.  My journey to the greenmarket involves a lot of walking and a subway ride, so preparation is the difference between getting things home in one piece or finding all of your cherry tomatoes turned into a mash.

As I've been grumbling in the past posts, my diet this past week has been lacking fresh produce, let alone my beloved greenmarket produce.  Blame it on the hurricane, my schedule, family visits and a lot of eating out.   So, I cannot wait to get green beans, chard, kale, tomatoes, other leafy things, maybe cauliflower if they have it.

 Of note: I've had green or black tea every day this week, and any effects were modest.  Right now, I am drinking an oolong and admit I feel a minor "lump in throat" feeling.  If this is all I experience, I'm not concerned.  (Unless it's pathologically affecting my esophagus.  Then I have trouble.)

My GERD is minimal today.  I spent the past two days eating smaller portions -- back to the "two breakfasts" scheme -- and minimizing my dairy intake (just the nightly ice cream).

I've been sleeping hard and long, even with strange dreams, and have started a reading-before-bed routine to help me de-stress.  Reading before bed -- it's been a long time that I've done this, and I LOVE IT!  Right now I am in awe of Motel Art Improvement Service, a comic by Jason Little.  (Whom I met at a local comics convention and he drew my own personal Bee for me in the cover flap of my book!)

Seven Days of No Tea (and What I Am Learning)

One more day of this GERD diet!  [Update: And it's a doozy.  Wait til you get to Sunday. - CrankyGerd]

Overall, I am feeling no physiological change by eliminating the GERD triggers.  If anything, I'm more cranky without my tea!  I am more and more convinced that my GERD stems from stress, and is triggered by my overall constant state of "stress."  More on this after Sunday's final diet post.

WHAT'S UP WITH ALL THIS MILK?

I am realizing, writing these blog entries, that I am consuming small but not insignificant amounts of dairy daily, with ice cream or small amounts of cheese (often on pizza).    I am pleased that I have cut out butter altogether -- a food I never thought I could "live without."   I avoid foods with milk and milk-byproducts when shopping (i.e. cereals, crackers, breads, frozen foods, etc.).  

Still, as you witness, I remain unwilling to "give up" pizza or ice cream.  I've tried the dairy-free options and they are just not as satisfying.  A hedonistic reasoning -- do I really put my palate over my health (or the well being of other creatures?!).  I am well aware of the ethical issues regarding dairy production -- and am appalled enough to be interested in cutting it out altogether from my diet.   Am I getting there?  Do I need to explore more tasty options?

Health-wise, dairy does not seem to affect me adversely -- I feel no worse for it, and often feel good in my "guts."  Historically, I have always found comfort in milk and milk products when I feel ill.   Physicians say avoid dairy if you have stomach issues; I always found a bowl of ice cream would soothe my stomach, no gut distress at all.  My dad is the same way -- after a round of stomach issues, he enjoys a milkshake.   Still, cutting out all dairy -- would that lead to "big picture" improvements in my health that I can't even anticipate?  

Maybe another visit to the NOT MILK website is in order.

Gerd Elimination Diet, Day 5: Friday, August 12

TGIF.  I stayed up late to watch the Republican debate and now a cup of tea would be my salvation.  Instead, I am drinking orange juice and looking forward to a cup of herbal.  After 10 minutes of waking up today, I felt that clenched throat feeling and slight heartburn.  This resolved soon on its own and I did morning weights with no concerns.

Breakfast -- 6:30 AM
1 Wheetabix square
1 C. almond milk
1/4 C. raisins
1/2 graham cracker square
-- Hectic morning but in a good way. I was busy with chores, though I ate breakfast slowly.  I just didn't have time for my usual fruit.

Snack -- 9:00 AM
8 oz. fresh squeezed orange juice
-- another effort to ward off the germs of my coworkers...

Snack -- 11:00 AM
1 hard boiled egg (pastured)
1 granola bar (Nature Valley Honey & Oat variety)

Lunch -- 1:30 PM
Leftover medley: corn on the cob, green beans, edamame, parsley
-- I threw this together in five minutes.  Ingredients from leftovers, except for the edamame, which I sauteed in the morning before adding to the mixture.  Delicious!
1 C.  cherries

Snack -- 5:00 PM
pretzels, crackers, 1 oz smoked gouda
-- Office party after work; I nibbled on a few things.

Dinner -- 7:45 PM
1 slice pizza (regular cheese)
1/2 slice Sicilian pizza
Salad with tomato, cucumbers, peppers and Italian dressing
-- After a long day, I was exhausted!   I decided to eat out, and did not want to make a production of it, so we walked around the block to a good pizza place and that's what we had.

Dessert -- 8:30 PM
1 C. vanilla ice cream (Breyer's)