A Cranky Gerd Thanksgiving: 2012 Edition

This year's place-setting, before the food.

Like last year, this year's holiday was spent divided between households.  Who can complain -- two Thanksgiving feasts, diverse dinner conversation, and lots of festivities, including a library book sale and Small Business Saturday shopping in a cute New England town!?

Navigating all this holiday ambience was a challenge for my guts, which have been "cranky" lately, with frequent heartburn, reflux, clenched throat feeling, belching and even chronic intestinal issues:  I've been swinging between diarrhea and constipation for a few weeks now, and am seeing my GI specialist this week because of all of these increased issues.  I've had bad nausea a few times a week, with episodes so profound I thought I would throw up.   And, three times since my road trip, I have thrown up after hours of feeling extremely bloated.

So, for the long Thanksgiving holiday, I was concerned.  How would I deal with not only my vegetarian/vegan diet and my preference for "locally sourced" foods, but also my out of control guts?

My common-sense strategy:  I decided I'd eat only what I was comfortable eating -- gently or, if necessary, slyly, ignoring foods that were problems for me.   Specific strategies:

• Emergency snacks in my luggage -- raw nuts, a Luna bar, some single-serving nut butter packets, dried fruit.    
• Leaving the room -- I excused myself a few times during a pre-meal coffee-cake snack "to check on the food" in the kitchen (where I snuck a few tastes of the butternut squash and white bean cassoulet).  
• Watching my portions -- I took only one serving of everything and ate slowly (if you want to avoid offending your host, take two tiny portions that make up one portion…)

THANKSGIVING MEAL #1

Here is what we had for our meal:

• White bean cassoulet
• Sweet potatoes with tamari marinade
• Mashed butternut squash
• Roast turkey slices (for the non-vegetarians)
• Cranberry sauce 
• Spice cupcakes with chocolate frosting

A SECOND THANKSGIVING -- AND LOCAL TEMPTATIONS!

My second Thanksgiving was spent with my parents, so I could more candidly navigate my gut issues.  (By now, I'm not shy about discussing all sorts of bodily issues with just about anyone, but even I have limits around a holiday table!)

Bloating was a huge deal by the time I left for my next destination.  I was also taking TUMS a few times a day for moderate indigestion.  I was feeling awful when I boarded the train north, and anxious that I had a long day ahead.  I told myself I was not going to "die from constipation," to relax, things would work out one way or another. Self-talk is something I apply a lot when I feel anxious, and it did help calm me down so I could enjoy the day.  (Things did work out later…but it took days for me to get back to normal motility.)

We enjoyed lunch at Whole Foods and a light dinner of lentil soup.   The next morning, we visited a new French bakery in the neighborhood -- and I indulged in a chocolate croissant AND tasted part of an almond croissant.   I was ambivalent -- here I was, going off my "vegan when eating out" and "pastured eggs only" rule, and possibly exacerbating my GERD, but not caring about either concern.  I was excited to just sit and enjoy the well-made pastries.   (My willpower is not the issue - it's my willingness to ignore my rules.  Not the same thing…)  (I'm being candid here!)

French bakery, Cape Cod, MA

Almond croissants, French bakery.

Long walks and a six-mile bike ride through the New England landscape helped de-stress me, and helped my food digest.   Another Thanksgiving meal followed, but it was full of vegetables and foods that were familiar to me, so I felt more at ease gut-wise.   Except for one surprise: a "Tofurkey" vegetarian "turkey."   I was excited to try this strange iconic food of vegetarians!   After a few bites, I decided I had enough -- I could sense it might result in indigestion for me (too processed?  too salty?) so I did not hesitate to just stop eating it.   

Tofurkey!

Cranberry sauce. 

THANKSGIVING MEAL #2:

Tofurkey with Savory Gravy

Breadcrumb stuffing

Nut loaf

Roasted sweet potatoes, butternut squash, and small potatoes

Broccoli

Corn off the cob
Ham (for non-vegetarians)

Cranberry sauce 

Pumpkin pie

Apple crisp

I overate slightly (during "clean up" when I ate extra scraps from the pans) but was pleased that I listened to my body.   Since Thanksgiving, I'm feeling less GERD/gut/motility issues. 

Meditation garden, Providence, RI.

Wildflowers, Cape Cod

Cape Cod, MA.  Martha's Vineyard in the background.

Road Trip with GERD: Stop 2, Wilmington, NC

Tofu scramble with hash brown and veg bacon/sausage at Nick's.   Fantastic!

DINNER -- ANOTHER LESSON

Wilmington, North Carolina marked the low-point and a high-point of our dining experience on the road.  The drive to Wilmington was leisurely -- too leisurely.  We arrived at our hotel as the sun was setting.  By the time we unloaded our bags and freshened up, it was dark outside, and late.  I had scribbled down a few places to eat, but by then they were closed, or the menu in-person was in fact not vegetarian-friendly.  After wandering around for 20 minutes, we decided to just head back to the hotel to see if we could get some light fare there, or a delivery suggestion.   Everyone was getting cranky and concerned about eating too late (already our destiny).

When the concierge pointed to a shelf of crackers, soda, candy, and other snacks as the only option, we asked for the delivery menu.   It was for an Italian restaurant; everything looked heavy, rich, and overbearing for 9:00 PM.   Our party was disgusted, more sleepy than hungry, and we returned to our rooms with a plan of last resort:  make dinner from our travel snacks.   Hot oatmeal (unsweetened, organic), applesauce, and a few crackers from the concierge served as dinner, and we were determined to not repeat this mistake.  Dinner by 6 PM from now on!

p.s. If only I had known about this blog entry on From A to Vegan before the trip:  Southern Vegan Gastronomy Tour: Wilmington, NC

BREAKFAST -- PERFECTION AGAIN

We made up for our  motley dinner with one of the best breakfast spots we found on the road:  Nick's Diner.   Our entire party was thrilled by this "fifties" themed diner that has a separate vegetarian and vegan menu, and tasty food with reasonable portions.    In our euphoria, we ordered too many things and had to get a take-out box for the leftovers (veggie sausage, a blueberry pancake) -- which we ate an hour later after a long walk touring Blue Velvet sites.

I ordered the Tofu Scramble, seen above, which is served with shredded potatoes and a choice of veggie bacon or sausage.  I got the bacon with a side of vegetarian sausage.  Everything was fantastic, and my GERD was managed well, probably due to my portion control, slow eating, and the familiar type of food.   

"HEY, YOU WANT TO GO FOR A RIDE?"

Blue Velvet is one of my favorite movies of all time.  So, when I learned we could incorporate a visit to Wilmington -- site of the movie's filming -- I was thrilled.  After breakfast, I convinced my travel party to roam the streets with me to look at significant sites related to the film:  Arlene's, the "Pabst Blue Ribbon" bar, Dorothy Vallen's apartment building, Dennis Hopper's old apartment building hallway.

Arlene's, now an American bistro/cafe.

Dennis Hopper lived here.  Hallway in the Masonic Building.

Carolina Apartments, where Dorothy Vallens lived.

Bar where Frank praises PBR.

Road Trip with GERD: First Stop -- Colonial Williamsburg

18th Century remedy for heartburn -- Colonial Tums

I've been away from Cranky Gerd for a few weeks and, literally, away -- on a two-week road trip from NYC to Orlando and back.   What an adventure!  Aside from experiencing this part of the country first-hand, and getting into a state of mind only achieved by going "on the road" for an extended period, I was constantly confronted with my guts and dietary issues.  Being a vegetarian (near vegan) while traveling in the South is not an easy task.  Having only a limited time in each place while traveling with a group (my family) was even more challenging.   Had I been traveling on my own, I could have planned entire afternoons around getting to "that great vegetarian place" across town, but I needed to accommodate the other dietary issues in my party, as well as time restrictions (this was a fast vacation!),  so I made due with what was immediately available.

For the next few blog entries, I'll reconstruct parts of the trip and how I navigated my GERD (and veg diet) -- often successfully, but sometimes not.  The first leg of the trip was a short 2-day stay in Colonial Williamsburg, Virginia.  I had decided at the onset to eat eggs and dairy products if nothing else was available or I if I felt protein/nutrient deprived.  I vowed to seek "pastured" eggs when possible.  I'm not thrilled by my choice to eat outside my comfort zone when I did out of laziness or hunger or even temptation.

In the end, I did okay overall, returning the same weight as I left, slightly less toned but much less stressed.  I realize now I did not have the chronic "food in throat" feeling during my trip.  The times I had reflux or bloating were directly related to my eating too much food, or too much rich food.    Here is a summary from a GERD point of view.

FIRST STOP:  COLONIAL WILLIAMSBURG, VA

One of the best breakfasts on the trip -- The Trellis restaurant's grits and eggs.

Our first stop!  Arriving late in the day, we roamed around in desperation looking for dinner.  None of the places I had identified prior to the trip were conveniently located, or looked good "on the ground," except one -- The Pita Pit, a Canadian chain across from William & Mary, making it also a popular college hang-out.  The food is excellent, but the hour we ate was not -- well past 8:00 PM.  The sandwich I had was enormous and delicious, and  I think the late hour and portion size caused my reflux that evening.  I vowed to not eat that late again…

The next morning, J. and I treated ourselves to breakfast at The Trellis, a "farm to table" restaurant in Colonial Williamsburg's "marketplace."  The portion was perfect and the quality amazing.  I ordered grits with two over-hard fried eggs.  I prefer fried eggs when eating out, as I don't care for most of the scrambled style, and there is a danger they will add milk or cream, making the result too "heavy" -- a tip I learned from a dairy-intolerant friend (Thanks, A.!).  Omelets are out of the question due to their size, unless I split one. And, I just like fried eggs!  I enjoyed every bit of this breakfast, and did not feel any GERD symptoms.

Ploughman's lunch in Williamsburg -- bread and herbed cheese.

I ate modestly the rest of the day, having a plum for a snack, and a hunk of bread and cheese for lunch.  Both were purchased at The Cheese Shop, a grocery specializing in "local" goods.    Bread and cheese were again on the menu for dinner -- our group decided to split a medium cheese pizza and salad at a pub across from our hotel.  It was a meal of convenience, as we were all tired, hungry, and eager to get to our rooms.

Note:  The Colonial foods prepared on site were fascinating -- most were lightly seasoned with just a few herbs, salt and pepper, involved seasonal items (of course), and the occasional game.  GERD-friendly?  Probably!  I did not sample this Colonial fare shown below -- boiled vegetables (leeks, squash, potato) with rabbit:

Colonial food in preparation on site.

More Colonial foods… 

Recipe: Simple Baked Tofu

Baked Tofu

Tofu is a perfect food for my GERD and vegetarian diet.  It is soft, mild, and nutritious -- three ounces of firm tofu has 123 calories and 13.5 grams of protein.   I never have a reflux issue after eating it.  If you are able to tolerate soy, I strongly recommend incorporating tofu into a gut-friendly diet.   It's a great lifesaver when dining out, too -- if a restaurant serves tofu anywhere on the menu, ask the server to substitute any meat component of a dish with tofu.  (Pad See Ew with tofu instead of chicken -- exceptional!)

Here is an easy, quick recipe to make at home, with tasty results.   Be warned, the kitchen fills with a mouthwatering aroma and anyone not interested in tofu will probably be swayed.  Suggested accompaniments:  serve alongside sauteed greens (spinach, kale, chard) and grains, or with pasta.  I imagine you can alter the herbs and oil for different flavors, but this particular combo works very well.

SIMPLE BAKED TOFU

Ingredients:

1 block extra firm tofu
Olive oil
Dried oregano
Dried basil

1.  Press the tofu.   I wrap my tofu in a paper towel, place on a plate and weigh down with a plate and small cast iron pan for about 10 minutes, and then lightly squeeze the tofu blocks.  I know you're supposed to press for an hour, etc. but I don't have time for that and it doesn't seem to matter in this recipe.  :-)

2.  Preheat oven to 375 degrees.   Cut tofu block into thick slices, about 3/4 - 1 inch thick, or even thicker, depending on your preference.   Arrange in oven-proof dish.  Slices can overlap.

3.  Drizzle olive oil over slices.   Use brush or fingers to coat each piece.   You don't need lots of oil -- a little goes a long way.

4. Sprinkle dried herbs over the tofu.

5.  Bake for 10 minutes, turn slices over, and bake for another 10 minutes.   The time could vary depending on your oven, so check occasionally.   The tofu should be slightly browned and slightly dried out when done.


A FEW TOFU LINKS

National Soybean Research Laboratory (formerly Illinois Center for Soy Foods, U of Illinois at Urbana-Champaign)

Five Tips for Cooking with Tofu

The popular Tofu XPress, a pressing device

Eating Out with GERD: Tailoring Your Meals to Fit Your Guts

Brunch (and small portions!) at Superfine

I have been eating out more than usual, traveling, not rationing my caffeinated tea intake (it's been a tough month work-wise and life-wise).   Even so, my GERD symptoms are being managed -- the chronic "food in throat" feeling is minimal, and I have not experienced nausea, or regurgitation.   (I have noted a few cases of "stomach pain," however -- I'm not concerned about this yet.)   Overall, I feel better -- there are times when I have not been thinking about my GERD, and that's a great advance.

EATING OUT:  THE IMPORTANCE OF MINDFUL ORDERING

I keep praising the joys of small portions and eating mindfully as a way to a healthy, happy gut.     This strategy is especially useful when eating out, which can be a challenge for managing GERD.  A few weeks ago, J. and I went to Superfine, a Brooklyn "breakfast hot spot" known for its tasty, local-focused menu.  I was excited to try it, thinking it would be a gut-friendly experience because the restaurant stresses a "farm to table" approach -- nearly everything on the menu is "seasonal" and "local," which generally means 

1) food items similar to my home cooking, which is also seasonal/local, i.e. my gut is familiar with it;
2) ingredients that are whole/unprocessed; and
3) restaurants having an all-local/seasonal philosophy tend to be more mindful in their preparation/presentation than those using a "regular" mass market catalogue of ingredients.    

This often means smaller portion sizes: if ingredients are relatively more expensive, the restaurant is not going to pile on the costly heirloom vegetables.   But that's a plus!   Am I the only person who is happy when her plate arrives not packed with food?  Sometimes I literally lose my appetite when I receive an enormous portion in a restaurant -- the plate becomes a chore rather than a pleasure.   Local eating -- mindful preparation and presentation -- is what dining out should be -- a fun experience centered around food, even a little decadent (one of my friends tries to order "things I don't make at home" when she eats out).  In my experience, quality ingredients do make a difference -- you do get what you pay for!  (Though Superfine is, by NYC restaurants standards, "inexpensive.")

At Superfine, I ordered the "Eggs to Order" ($7.50) and J. and I split a side of polenta ($2.50).  For my eggs, I opted for two eggs over hard -- I've discovered I tolerate "plain" eggs better than scrambled or omelets, which can be filled with rich, hidden ingredients (milk, cream, butter, who knows?).  A boiled, poached or fried egg is closer to a "whole" unprocessed food.  My eggs came with a modest amount of home fries, a half cup of fruit, and a handful of seasonal lettuce, lightly dressed with a vinaigrette.   We also were served a small basket of bread -- a few slices of baguette each, and we each were provided a tiny half-slice of fennel-raisin bread.

Bread plate at Superfine

With small-batch, pastured "real" butter (that I did enjoy -- I will eat butter very occasionally), it was the perfect accompaniment.  Because the potato serving was not overwhelming, I was able to enjoy all of these sides without issues.   Remember to creatively split side dishes if you want to try something -- like our polenta, which would have been too much for one person, but splitting it provided us each with about 3-4 bites each.  Perfect!

Menu at Superfine

CAVEAT:  Just because it's "seasonal/local" does not mean it's automatically gut-friendly.  We once ate at a "seasonal" brunch place and ordered the scrambled eggs with sage.   The dish was a reasonable size but so rich with pastured eggs, small farmstead cheese, cream -- maybe my palate can't tolerate that much animal product at one sitting anymore? -- and by my last bite, I felt nauseous.  A few hours later, I became sick and spent the weekend throwing up.  Ugh.

BUT STILL:  While macrobiotic restaurants are perhaps the best choice for my cranky guts when eating out,  I frequently favor "locavore" or "farm to table" places over vegan/vegetarian places with their often much funky flavoring, fake meats, and overly processed dishes.  Granted, "farm to table" restaurants are often obsessed with "snout to tail" meat ingredients -- so that's a limiting factor -- but there are usually a few dishes on the menu that are vegetarian/vegan.   I guess I'm still waiting for my macrobiotic, vegan, farm to table restaurant to appear…!


MORE ABOUT LOCAL EATING

Edible Brooklyn's article about Superfine

Local Harvest, an excellent online guide to organic and local food sources nationwide

Edible homepage for nationwide local-focused magazines about food/dining out

American Farm to Table Restaurant Guide

Blog by Amy Cotler, author of The Locavore Way

Ethicurean: Blog dedicated to food politics, and farm-to-table issues

Creative Night, 4/11: Books, Letters, and Successful GERD-Friendly Meal Out!

Dinner at EAT, Brooklyn.

In one of our efforts to "de-stress," J. and I have decided to spend one night a week devoted to "creative pursuits."  We both have several projects that are half-done or pending, with "no time" to do them -- something that has been frustrating us.  (Weekends are already stuffed with activities, from greenmarket shopping and prepping food for the week, to bike rides and other fun excursions.)

So, we have launched "Creative Night," one evening a week dedicated to our individual projects.  No housework or cooking allowed (unless "cooking" is one of the creative activities that night).   I'll document my Creative Nights here, as it's part of my de-stressing plan.

Last night's activities involved a trip to the library, writing a note to J.'s parents, and dinner at a restaurant I've wanted to try for months.

THE BOOKS

I am thrilled our library is open late on some weeknights.  I marched in and checked out:

• Tea: History Terroirs Variety, an oversize book on tea harvesting and enjoyment by a noted tea house.
•  When Did the Statue of Liberty Turn Green & 101 Other Questions About New York City, a compilation of interesting questions (and answers) by the New York Historical Society Library.
• The Art of Flourishing: A New East West Approach to Staying Sane and Finding Love in an Insane World, a "how-to" style book fusing Western lifestyles with zen, mindfulness, and other Eastern concepts…not sure how long I'll last reading this one, but there may be a few takeaway points here. 

THE MEAL

Then, I took myself to dinner at Eat, a restaurant epitomizing the "farm to table" approach.   Eating out is always a challenge for my cranky gut and picky palate.   Usually, I find that the vegetarian -- and especially vegan -- dishes served at restaurants are far too spiced.   Cumin, chipotle, black pepper, and other bold flavors muffle the clean vegetable taste I am hoping for.   Even the Whole Foods hot/cold bars are loaded with extraneous spices, wrecking the dish for me (I do not need red pepper flakes on all my vegetables, thank you).   Elsewhere, the one vegan soup is "Spicy Black Bean."

Eat's cooking philosophy matches mine -- that when you have terrific produce, you don't need much more, that recipes should bring out the flavors of the vegetables -- not drown them in counter-flavors, rendering them undetectable.   Nothing ruins a dish for me more than it being too spicy-hot, making my mouth scorched and unable to taste anything other than the "heat."  That's my personal taste preference; I know many people prefer hot spices on their food, and think complex flavors make a dish, but a more mild approach is what works for me.   Note: GERD-wise, spicy foods can be a trigger for many people, though as I noted before, my gut isn't bothered by them.

So, I was in bliss with Eat's "greens and beans" dish, composed of sauteed kale (with all stems trimmed --  bravo! -- something restaurants do NOT usually do), a creamy brown rice, and expertly prepared pinto beans -- all from the local greenmarket.   I was going to read while I ate, but decided to take a completely mindful approach, slowly savoring each forkful, chewing well, and taking moments to just breathe and relax between bites.   The portion was also pleasing -- perhaps a tiny bit more than I'd have at home, but not that much more, so I felt just right afterwards.  No GERD symptoms!

I could not leave without grabbing some desserts to go -- a gluten-free brownie, and chocolate chip/nib cookie.  Both not vegan, but with locally-sourced ingredients…

LINKAGE

Eat's Twitter feed 

Eat's Facebook page

Eat on Yelp - Four Stars

Eating Out with GERD: Managing Portions and Ingredients

Leek Risotto cakes over parnsip-cashew puree, The Garden Grille, Providence, RI

Last weekend, I spent a few days in Rhode Island where I ate various things, and often, in celebration of my birthday.   Despite doing a lot of eating out (and definitely more than one dessert a day…), I managed to avoid any major GERD episodes.   Even apple-cider donuts at a farmer's market stand did not trigger that food-in-throat feeling or regurgitation.  (Note: I am mostly lump-in-throat free for weeks  now.  I still cannot explain it.  I also have been having much less belching.)

Still, there are lessons learned.  For dinner, we went to the Garden Grille Cafe, a vegetarian-vegan bistro that does wonderful things with whole foods.  The usual seitan concoctions are available, and are among the best I've had.  I jumped at the chance to try the "chipotle seitan," even though I feared this would be too spicy for my palate and gut.  It was hotter than I'd expect to like, but somehow the sweetness of the sauce balanced the heat, and I not only liked this -- I nearly ate most of it, AND did not feel worse for it. Lesson: documented triggers for some people may not be your triggers.  And what triggers today (or doesn't) may trigger tomorrow (or not).

Chipotle Seitan at the Garden Grille.  I skipped the hot mustard.

For entrees, J. selected the leek-risotto cakes (pictured above), which were perfection.  I should have ordered this -- it immediately caught my eye on my menu as not only a pleasing dish, but a GERD-friendly one, with pureed parsnip-cashews and flavors on the mild side.   One taste and I knew I'd have to order this next time.

My dish's main feature -- butternut squash-polenta cakes -- was also fantastic, mild yet flavorful, and GERD-friendly with its creamy texture.  (More and more I am realizing the value of "mushy" foods for less gut issues -- there's a correlation between mushiness and my happy gut.  Luckily, I enjoy soft foods like applesauce, mashed anything, grits, soups, and soft vegetables.)   I did not care for the addition of radicchio -- too bitter -- or the red pepper mash beneath -- it seemed harsh on my gut.  The wheatberries were lovely but provided too much bulk, making this not as GERD-friendly in terms of portion size.  I decided to relish the polenta cakes and eat just as much of the wheatberries as I wanted to eat -- I knew I would not "clean my plate" but told myself this was permissible.  Especially when managing a sensitive gut!

Butternut squash polenta cakes over wheatberries and red pepper mash.

I left the meal with my maximum "fullness" but with no triggered GERD.  For dessert, we headed to a vegan cafe where I split a small slice of chocolate cake.  After this, I thought I had eaten too much -- but for a birthday night out, this was a success!

ADDENDUM:   A TALE OF TWO CITIES

A few nights ago, J. and I ate at the Candle Cafe, another vegan bistro, this time in New York City.  There was a casserole dish that looked wonderful -- sweet potato, black beans, and millet.  I asked the waitress how it was flavored -- that I prefer mildly seasoned dishes.  She replied, "Oh, this is very mild.  Some people say it's TOO bland."

I ordered this, expecting a savory, macrobiotic-like jumble of flavors.  Instead, the casserole contained a fireworks of flavors, and the beans alone were definitely not bland.  I felt "heat" and noted this when the waitress asked how it was.  (I usually always just mumble "good" no matter my opinion, but since we had discussed this, I felt I had to say something.  Plus, I was cranky.)  She told me there was nothing in the beans, everything was in fact "very mild!"  I finished my meal after adding a side gravy over the casserole, which tempered the heat, and did not feel any GERD issues afterward.  (See previous Lesson -- my aversion to "hot foods" is turning out to be a palate thing, not a GERD-trigger thing.)

Yesterday, I found a cookbook published by the restaurant and flipped through it -- there was the casserole!  (The recipe is also available here on the Cinnamon Quill recipe website.)  I checked ingredients and sure enough -- cumin and red pepper was added to the black beans.   Lesson: aside from "you never know what you're getting in restaurants," I realized this dish is a great concept -- I am going to make my own version at home, sans offending spices.

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. 

GERD Food Diary, Day 2: Tuesday, January 3, 2012

Today is my first day back to work after the long holiday weekend.  I feeling anxious as I recall how much effort it requires to juggle healthy eating, exercise, recreation, commuting, household tasks and the workday.  It's so much easier when you don't have a clock looming!  I woke up a few times during the night and took a TUMS around 3:30 AM when I felt slight reflux.   The alarm rang at 5:05 AM and ten minutes later, I felt strong reflux while I was in the kitchen.  My symptoms after breakfast include the wet feeling in my chest, and bloating.   I did some deep breathing and movement after breakfast to relax, which helped.

5:30 AM: Breakfast

1 Wheetabix square

1 C. almond milk (Blue Diamond unsweetened vanilla)

1/4 C. crushed walnuts/pecans

1/4 C. raisins

Hot Oolong tea

10:00 AM: Snack
Cold water with Meyer lemon half
1 and a half homemade apple-cinnamon-oat muffins (these are very small in size, about 1/3 C. size)

11:30 AM: Snack
1 clementine
1 square Dagoba dark chocolate


Very busy work day, deadlines: feeling like I cannot take a break.  My back hurts between the shoulder blades and at one point I had lower abdominal pain.   My upper intestines feel bloated all day. 


1:30 PM: Lunch
1 C. vegetable soup (homemade kale, carrot, potato)
1 medium Bosc pear


NOTE:  My meal day is a "disaster" in terms of planning. I forgot I had a morning meeting and an evening event today -- so my initial plan to eat modestly and head home for a bean and grain dinner is up in the air.  Hence, the day of "snacking," just trying to stay satisfied and focused.  The event this evening will include appetizers and light refreshments -- I am not sure what I can eat there!  

3:30 PM: Snack
1 container Au Bon Pain hummus (I did not eat the olives or cucumbers; I do not like the former, and the latter can give me an allergic-like reaction)

I had slight reflux before the hummus; feel ok now.

5:30 PM: "Dinner 1"
I attended an evening reception, and planned to eat mindfully, making this part of my dinner.  I successfully navigated tables full of cheese, crackers, sweets and other party foods by grabbing a tiny plate and providing myself with a proper portion: a few pretzels, a single cube of cheese,  a few almonds, a few spoons of hummus with carrots, a small cluster of green grapes, and -- my indulgence -- two "oil infused" bread crisps.  (In the past, I would have had more cheese, crackers, and more than a few grapes and crisps.  And definitely both kinds of rugelah and a brownie.)

Before leaving, I had a few bites of cinnamon rugelah.   I left pleased with my restraint and relatively happy gut.  (But a little tired from comments about my vegetarian diet. "Would you like this meat on bone?"  "How about shrimp?  What, you don't eat shrimp either?"  I'm not the first veg who's wondered how people cannot equate seafood with animals.  But that didn't bug me as much as the follow up comment, "You're really missing out on life."  I had to swallow my sassy come-back for the sake of courtesy.  Bah!)

7:00 PM:  Banana
On my commute home, I experienced low blood sugar and had a small banana.

8:30 PM: "Dinner 2"
I had planned to have a bowl of soup for my "actual" dinner but when I got home, I was craving something more substantial.   One of my quick go-to dishes is sauteed edamame and green peas.  Just heat up some olive oil in a cast iron pan, toss in the legumes, and cover, cooking til desired softness.   I had 1/2 C. edamame with 1/3 C. peas and a slice of white bread (from the local bakery).

9:30 PM: 1 cup pu-erh tea with a spoon of sugar
I usually drink tea black, but I was in the mood for a small bit of sweetness, and lightly sweet pu-erh is divine indulgence.

I went to bed an hour later, feeling on the road to being mended.  No major gut issues, except for awful bloating and a heavy feeling in my intestines.

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: Edamame Dumplings

I spent Saturday roaming around the annual DUMBO art festival.   Some options for lunch included a local grocery that also has an eat-in salad bar, a vegetarian-friendly rice place, and the usual pizza shop.   This year, the festival included a row of food trucks -- all the rage nowadays -- including the Rickshaw Dumpling truck.   They are well-regarded among the food truck aficianados, and the truck always has very long lines, so I was pleased to go right up to the counter and order six edamame dumplings.  I ate them plain, no soy or lemon sauce.   DELICIOUS and NUTRITIOUS -- I could not have been more thrilled!

I tried not to gobble them right down, and felt great afterwards.  No GERD issues aside from the ever-present, subtle FIT (Food in Throat) feeling.  (Am I just imagining that at this point?)

Edamame are a secret weapon for breakfast, lunch and dinner, as far as I am concerned.   A favorite "cleansing" breakfast for me is sauteed edamame with peas and green beans -- often frozen -- which I eat without salt or other seasonings, and maybe a few whole wheat crackers on the side.  

I was pleased to find this recipe online for a homemade version of the Rickshaw edamame dumplings.   On my to-do list!

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.

Catch Up

I've been off the blog for a few days due to a lot of work deadlines and some personal sloth (after looking at screens all day I needed a break!).

Since my last post, I've continued mindful chewing, small portions, and increased exercise.  I have been able to resume my morning weights and stationery bike routine, and managed a few long morning walks this week.

SLOW FOOD:  RESULTS

I was disheartened after 48 hours of slow eating/chewing when I noticed some heartburn.  I also have been feeling immensely full after my dinners.  Is this because I'm eating so slowly and really feeling the effects of the digestion process?   Maybe I need to eat even less at a sitting.  Still, even with symptoms here and there, there is a tangible difference in how my "gut" feels.  I can almost sense my stomach sighing with relief at having not to try so hard.   Does this make sense?


CUPCAKES ON THURSDAY

I also veered off my mostly vegan diet and ate two mini cupcakes at a reception on Thursday.  They were from the famous Magnolia Bakery, so my curiosity overcame my dietary regimen.   I had the first at the reception and the second one hours later (we had leftovers in the office).   The first cupcake (chocolate with vanilla frosting) was not pleasing, in taste or result.  My stomach felt immediately displeased.   The second one (vanilla with chocolate frosting) did not affect me in the same way at all -- I enjoyed that one both for taste and no aftermath.  Strange.

THIS WEEK'S DISCOVERY

Homemade almond milk!  From the Green Bean Cafe, where they also make homemade Brazil Nut milk, cashew nut milk and other vegan delicacies.  On Wednesday afternoon, I had a hot chocolate made from almond milk and felt as though I had taken nine vitamins -- extraordinary!  One of the best $4.75 purchases I've made (worth every penny!) and am destined to repeat.