FIT Me!

Have you seen those make-up ads with the woman challenging the brand to "Fit me?"  "Fit Me!"  "FIT ME!"   Well, I'm ready for my diet to FIT ME and not give me FIT -- my acronym for that "food in throat" feeling.  I'm tired of it!   I'm cranky!


WHERE I STAND NOW

• food in throat/lump in throat feeling (sometimes I wonder if I am imagining it…but there is always a subtle sensation of this)
• waking up and 5-10 minutes later experiencing acid reflux (rarely am I woken up by this; it happens shortly after waking)
• increased acid reflux throughout the day (it comes in the morning and stays, or goes away and returns; I am definitely seeing an increase in "reflux," something I haven't had in the past)
• constant belching
• the occasional heartburn
• feeling too full too soon
• feeling like everything I'm going to eat is going to be a trigger (let's not underestimate the psychological effects of dealing w/our chronic gastro issues!

WHAT IS WORKING?

I need to step back and assess the past few months, during which I've tried:

1) a GERD Elimination Diet for 7 days (really helpful and I felt empowered afterwards!  this felt like a "cleanse" to me -- to just jumpstart good habits overall)

2) slow mindful chewing (also helpful; I haven't been practicing this for a few weeks due to guests, busy schedule, forgetting to be mindful)

3) reducing/changing my tea consumption overall (some days I don't have any tea!  most days, I start with low-caffeine teas like twig tea or herbals and may have black or green tea later in the day -- this does help and many times I don't feel tea is a trigger when I stagger it like that)

4) small portions (breakfast and lunch are set but dinner remains problematic…how to divide into two meals?  I'm not sure…)

4) trying to de-stress with more exercise, more efforts at "relaxing," more tai-chi (yes, yes and yes)  

TRIGGERS FOR MY REFLUX?

• eating too much at a sitting
• tea (ugh!  I hate to admit it.   But I do see a difference in drinking tea after having eaten something, or later in the day.  It does not bother me as much, or at all.)
• sweets (sometimes they can trigger heartburn)
• constipation (this is a definite correlation and problem…when it happens, it's a major issue for me; one preventative is a cup of tea in the morning, but this is also a trigger!)

Note that I have NOT been experiencing much nausea lately...

NEXT STEPS?

Carry on but listen to my positive experiences?

Should I again try a GERD Elimination Diet, this time being even more rigid about certain foods?  (I "cheated" once or twice on the last one.)    In any case, this might make me feel better, even psychologically.    

Should I go on a Food Elimination Diet?   I recently spoke with a woman who tried this and discovered her gluten reaction; she ate some of one type of trigger food each day for a week, then gauged her body's response when she eliminated the food.  A different tactic than the "don't eat it for weeks and then introduce it."  Hmmm.

Should I blog/log another food diary for a week with a focus on this morning reflux?   I don't think I tracked my moods and activities as well as I should have in the past entries, and this is something that I would do this time with more precision.

Am I sure I am experiencing GERD and not something else?  (Gallbladder issues?  Hernia?)   What about slow motility issues?  Could this be a factor?   Do I need to swallow those radioactive eggs?!!

Thinking about all of this -- and already feeling more empowered.  :)

What Has Been Occupying My Time

I've been lax with the blog updates largely because I'm immersed in the Occupy Wall Street movement happening a short distance away from me.  What do you think, Cranky readers?

GERD-wise, I am doing okay -- a miracle since four days of sleep-deprivation  resulted in drinking a lot of caffeine and ingesting a lot of chocolate.  I've also been stuck eating a lot of late dinners.   No heartburn, no untoward belching, a bit of "food in throat" but even this is subsided.  I can't figure it out!

The only dietary change I have made over the past week is to include one-quarter cup of ground walnuts on my cereal, which has been Shredded Wheat.

Secret Weapon: Nuts

Yesterday, I treated myself to another almond milk hot chocolate from the Green Bean Cafe.  Incredible!  Next week, maybe I'll try their almond milk cold and plain, but I am greatly enjoying this chocolaty delight -- which they make unsweetened.    For hours afterward, I felt like a superhero, energized and -- no signs of GERD at all, not even the "food in throat" sensation.  Incredible.

Can the almonds take the credit?


BIG PROTEIN ON A SMALL (CAPACITY) STOMACH

In any case, a reader of this blog recently questioned my protein intake.  I agree, protein is something I never had trouble achieving as a vegetarian and mostly vegetarian (for a while, I was also eating fish).  Now that I am veering into a more vegan lifestyle, I guess I am questioning this myself -- AM I getting enough protein and nutrients in general?   (So, thank you for forcing me to assess this!)

I can't eat larger portions -- my stomach feels too full after a modest amount of food.  My doctor suggested slow stomach emptying could be an issue (at some point, I may have to subject myself to a motility study to see how quickly food passes through me -- that this involves ingesting radioactive eggs is both disturbing and a gag factor).  I need to find ways to slip concentrated forms of protein into my diet.

BRING ON THE WALNUTS.  PECANS. ALMONDS.

My secret weapon, then?  Nuts!   I've been increasing my intake of almond nut butter at work as one of my snacks, but I think it's time for a more organized approach to nuts.   The protein and other nutritious value of nuts makes them a godsend.  Just 1/4 C. of chopped walnuts brings 7 grams of protein!   I forget how nutritious nuts are.   I am going to incorporate nuts into meals.   (None of this has any bearing on my GERD, but isn't the body all connected?   If my body is enjoying a better amount of protein, that has to help the whole picture, right?)

Unfortunately, my favorite nut and one of my favorite flavors -- the pecan -- does not have as much nutritive value as walnuts or almonds.   A quarter cup of chopped pecans offers only 2.5 grams of protein, more calories -- but they also provide potassium, fiber, and iron.

Some ideas for my increased nut intake:

• On cereal
• In main dishes (smuggling nuts into casseroles, into pasta dishes -- which I already regularly do)
• Roasting them; serve as snack or part of the main meal
• More nuts as snacks -- though I can tire of "plain nuts by hand" quickly and wind up not eating them day after day -- roasting them will help me deal with this
• Adding or increasing the amount of nuts in my baked goods 
• Play with textures by chopping, grinding, crushing
• Make my own nut-based snacks (homemade granola bars?!)

I like cooked nuts (roasted, baked, etc.) though I know "raw" is the best way to take advantage of nuts' good fats.  Always a trade-off! 

FOOD LOG UPDATE: TODAY'S BREAKFAST

I greatly enjoyed this morning's breakfast - 2/3 C. Shredded Wheat cereal with 1/4 C. chopped walnuts, 1/4 C. raisins (maybe less) and 1 C. almond milk. 

At 7:45 AM - I feel ready for the day!

p.s. My other protein-packed ingredient I need to increase?  Eggs.  I'm okay with eating eggs as long as they come from a pastured source.  My current source is upstate New York, a farm with happy hens that are well cared for.   I have no problem with cholesterol and including an egg 4-5 times a week as a breakfast or lunch item might be a good new resolution.   

Monday Stomach Issues

It's 10:40 AM and my work day is being interrupted by stomach pain!  It is a sharp pain that feels like it is just under my navel.  I am also feeling very full -- as if I've had a huge meal, though I have eaten modestly today.

For all my gut issues, I hardly get "stomach pain."  Pains are usually centered around my intestinal area or back.   I am feeling a little "gassy" today despite no issues in the motility area.  Perhaps that's it?  Here is what I've eaten so far:

Breakfast - 6:00 AM
1 Wheetabix square
1/4 C. raisins
1 C. almond milk
1/2 graham cracker square


Snack - 9:30 AM
2 water crackers
1 wheat cracker
(I thought about eating these with almond butter, but did not want to open a packet as I was going to eat just a bit of it.)

Snack - 10:15 AM
1/3 C. green sugar grapes

Water - 10:49 AM
Decide to have a bottle of Poland Springs water (part of our office supply).
Pain is subsiding.  A while later, had some leftover corn from the cob (from last night's dinner).

Lunch - 1:00 PM
Decided I did not want the tomato-based dish I brought, so I went to the cafeteria and bought a veggie burger.   Perfect.   Also had two pickle spears.

Snack - 4:00 PM
1 apple from greenmarket -- super delicious!
1 small hunk of semolina bread

Dinner - 8:00 PM
I had a late function after work, so my dinner was subsequently late, too:
2 small halves of delicata squash leftover from roasting last night
2/3 - 1C. pinto beans
small hunk of semolina bread
1/2 C. frozen mixed vegetables with Earth Balance

I had stomach pain around 10:30 PM and later in the evening.   There is definitely a gassy issue going on, too (I was not going to dwell on this, but it's becoming a factor).  I wonder if the sudden appearance of squash -- a high fiber food -- is triggering this.  I doubt it's the squash -- that's an easy to digest food.   I'll keep monitoring my gut issues…

Tuesday Morning: Woke up slightly nauseous, some stomach rumbling, food in throat feeling greater than usual.   This is demoralizing!

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.

Taking Your GERD Out to Dinner: Macrobiotic Restaurants

Last night J. and I went back to a new favorite restaurant, Souen.  A longstanding "macrobiotic institution" in Manhattan, Souen is classic macrobiotics, with its blend of simple seasoning, complementary foods, easy to digest ingredients, and mostly vegan approach (macrobiotics does incorporate fish; still, for a vegan/vegetarian, macrobiotic restaurants can be very exciting places to dine).

Here is our dinner:  broccoli and shredded tofu with carrot sauce (front) and kombucha squash with tofu and vegetables with tahini sauce (rear).

Sublime!  What I love about macrobiotics is this is inherently very flavorful* food without the usual GERD triggers -- no spicy ingredients, no salt, and no fats.    Our food all settled quickly and neither J. nor I felt any negative after-feelings that can sometimes happen after a meal out.  NO regurgitation overnight for me, either!  :)

I feel especially good this morning -- just a slight food in throat feeling -- what IS that, anyhow?  why does this persist every day?  I am starting to wonder if I am imagining it, or if it is more related to "stress" than any food related triggers.  

RESOURCE: Meta list of macrobiotic websites



*Some people think macrobiotic cooking is too stark -- too bland compared with "regular" cooking.  Since we've cut salt way down and tend to cook simply ourselves, this approach is just perfect for me.  I think diners need to put aside their expectations and let the gentle flavors emerge.

Acid Reflux, Again

Most of my GERD symptoms have been minimal -- that "lump in throat" feeling being the main concern for a long while.  Every now and then I'd get "heartburn" but this is rare -- months between episodes.   Regurgitation, or acid reflux, is not a regular symptom, either, but more prevalent than classic "heartburn."  None of my symptoms are "painful" but, rather, they are uncomfortable and the thought that I'm causing damage is the most troubling part of what I am going through.

Still -- when it happens, waking up to acid reflux is one of the worst sensations.    This is not common for me, but it happened this weekend.   And why not -- what a stressful bunch of days!

BUSY DAYS, NO BREAK, COLLAPSE = NIGHTTIME REFLUX

After a very busy work week -- many competing deadlines, my own self-inflicted pressure to "do it all" -- I had to continue the pace.  I worked on Saturday as well, staffing an information booth at a street fair.   By the evening, I was exhausted to my core, collapsing in bed far too soon after eating dinner -- and paid the price!   There was also a heightened alert for New York City due to possible terror threats.  

I had horrible acid reflux Saturday night.   I woke up around 1:00 AM and took two Tums, which may or may not have helped -- I fell immediately asleep.   I forgot to wear my nightguard -- I can definitely sense my jaw is clenched these past days, too.

Whenever I feel reflux, I engage myself in some "self talk," telling myself it will be okay, to relax, imagine the acids receding and a normal GI tract. 

My diet on Saturday was spotty -- no real lunch:

Breakfast -- 6:00 AM

1 C. Oaty Bites

1/4 C. raisins

1 C. almond milk

Snacks - 2:00 PM - 5:00 PM

Since I couldn't leave the booth for long, I stepped aside and snacked on:

1 banana

1 Odwalla Strawberry C-Monster

1/2 breakfast protein bar from Long Island City bakery (vegan!)

4 Oreo cookies 

Dinner -- 7:30 PM

1 corn on the cob

2/3 C. beans (heirloom yellow eyes)

1/2 C. frozen spinach

Earth Balance

1 semolina roll with olive oil for dipping

Dessert -- 8:30 PM

3/4 C. chocolate chip ice cream (Breyer's)

My reflux settled down by breakfast the next morning, Sunday (9-11).  I spent Sunday in a constantly fatigued state, barely willing to do anything but J. dragged me out for a long walk.    I decided to avoid all caffeine -- no tea! -- on Sunday, to see if this would help calm my gut.   Not sure if it did, but sometimes tea negatively affects me, so I'm learning to avoid it some days.   By this morning (Monday), I am still having the FIT (food in throat) feeling, but I hardly am aware of this -- I am still too tired to register any other sensations!

Smaller Portions, Less GERD

Rainy days coinciding with a busy week ahead.  In the next seven days I will:

• attend Fashion's Night Out
• see Moby at a Barnes & Noble appearance
• coordinate a booth at a street fair
• coordinate a booth at a Mets game health fair
• volunteer at the animal shelter
• run "on all four cylinders" at work to meet deadlines and prep for the aforementioned fairs

I'm already pacing myself, getting nutritious foods ready, and planning for extra sleep.   (How is it that we don't take sleep seriously?  That it's the first thing to go when we're super-busy?  How did sleep deprivation become so glamorous and a mark of success?   I wonder if I got more sleep than my usual 6-7 hours if my GERD symptoms would decrease.)

SMALL PORTIONS -- ONE STEP TO HEALING

Progress!  I can definitely see a difference in my day when I have a "half breakfast" followed by a second half breakfast a few hours later.  

This usually involves a half portion of cereal (though I have a full serving of almond milk, since I like it for my calcium, Vitamin D, and other nutrients) around 5:30 AM - 6:00 AM and a homemade oat-flax-raisin-apple muffin (these are tiny, made in a vintage tin!  not your usual bowling ball sized muffins!) around 9:30 AM.   Or I'll have a hard boiled egg (from my pastured eggs at home), or a quarter sesame bagel, plain.   I have been experimenting with nut butters for a second breakfast, as well.   I usually have some fruit as well -- berries, applesauce, or a stone fruit.  

For lunch, I have a regular portion, which is already reasonable, and for dinner, I've reduced my intake altogether by about one-fourth of my usual portion.   I allow a couple of snacks throughout the day as well (granola bars, fruit, nut butters on crackers or half slice bread).  

Immediately, I feel better, and really feel the positive effect during the morning into the afternoon.  No bloating.  There may be some "food in throat" feeling after breakfast, but I suspect this may coincide with my caffeine intake, if I'm drinking black or green tea that day.  I will have to log this!   I'm still playing around with alternating days of tea in finding a way to still consume it, even if it is a trigger.   

A PUZZLE...

One thing puzzling me -- why do I have GERD symptoms (slight heartburn, FIT) after a few moments of waking up in the morning?  I don't wake up from symptoms, and don't have them right upon waking -- they kick in 5-10 minutes afterward.  Hmmm.  

BONUS LINK: To help pace myself and generally de-stress, I'm trying to incorporate more mindfulness in my days.  Here is a useful piece on mindful breathing.

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!)

Detective Work -- Did the Red Grapes Do It?

Am I trying to prove to myself that it is stress and not food that is my GERD trigger?  Well, maybe.  That would be a lot less complicated, right? 

In this spirit, I was pleased to find a link to a 2006 study linking GERD symptoms to stress.   The study's caveat is that stress does not predict GERD's impact on the esophagus.  (The study is flawed in a few ways, but I was interested to see the distinction made between GERD symptoms and endoscopic results.)
 
While I'm getting back to my regular diet, I am experiencing a lot of GERD symptoms today.   Here's my intake so far:


First Breakfast - 6:30 AM:
1 Wheetabix square
1/4 C. raisins
1 prune
1 C. almond milk

Second Breakfast - 10:00 AM:
1 package Irish instant oatmeal with my own cinnamon
1/2 C. orange juice
I managed to have an expanded brisk walk this morning, as well.

Snack - 10:30 AM:
5 red grapes
2-3 cherries

This is where the problem exacerbated.  I have been belchy (and gassy) for the past days, and experienced definite heartburn pain yesterday and the day before, to the point of reaching for Tums.  (Which did not help.)
I was feeling a little better this morning with less symptoms overall. 

Around 10:30 AM I decided to have some fruit, but after a few grapes, I immediately felt that "food in throat feeling" more severely than in recent weeks.  It was as through the grape skins were stuck to my esophagus.  The skins were especially thick and bitter -- does this mean anything?   Usually, I don't have problems with grapes.

Lunch - 12:45 PM:
1 serving chickpea-eggplant-tomato dish (homemade by me)
My accompanying rye bread was moldy.    Darn!

Snack - 2:45 PM:
1 white roll from Le Pain Quotidien
1 packet maple almond nut butter (3/4 finished; interrupted by meeting)

At 4:21 PM, I feel ok.  FIT but heartburn.  Some belching, more gassy.   This, despite a super busy day.  I don't feel "stressed" but rather excited and even a little manic, with all the projects swirling around me. 

Dinner - 6:30 PM
Bean curd with basil and brown rice at local Thai restaurant.  I had an unpleasant sensation while eating the green peppers and eggplant that were part of this vegetable-loaded dish.  I felt unsettled in my stomach afterwards, and took a Tums to see if this would help (it did).   In this case, the veggies may have been bad; I don't think this was GERD-related.  I felt very full after this modestly sized dinner despite having been "starving" at the start.

During dinner, I learned that J. also had trouble with the red grapes.  Earlier, he had a few and said he did not feel right afterwards -- they made him feel "funny" in the stomach and head.

Dessert - 8:00 PM
1 C. Breyer's ice cream (Vanilla Fudge)
By this time, I felt fine.

I am looking forward to the greenmarket on Saturday, and resuming my normal diet full of fresh produce, grains and beans!

Hurricane Gone, Gerd Returns!

Hurricane Irene's aftermath left some water damage in my bedroom (wall and floor) but this structural damage is not as bad as the GERD that has returned following this weekend.   We're talking pronounced lump in throat feeling, bonafide heartburn, and belching.

I have been eating outside of my usual "whole foods" approach, going through my refrigerator's holdings since I have not been able to hit the greenmarket or do much kitchen prep over the past six days.    Much of what I have in there now is food leftover from my family's visit -- things that are treats or foods I don't eat on a daily basis (some cheese-based dishes, chocolate cake).   With no chance for shopping, I've been shopping out of my larder.   I've eaten out more over the past days, and more processed foods (canned soups, packaged breads).  Some constipation has returned, which is definitely a GERD trigger for me.   I am also not exercising (for 2 weeks now) due to a minor surgical procedure.   So, I'm all out of sorts!

Slowly, I am pulling together my usual diet:  I sorted dry beans this morning so I can make a batch later today.   I'll make my "horse food muffins" tonight or tomorrow.   I've defrosted a batch of tomato-chickpea-eggplant casserole for lunch.  I've resumed my long morning walks.    (And this blog!)

Regarding hurricane (emergency) preparedness and food:  I was amused to see my supermarket shelves emptied of bread and milk -- perishables!    I picked up a few extra things "for the storm," mostly because it was fun to participate in the madness.  My rations consist of:

• non-perishables that do not require refrigeration (even upon opening)
• foods that do not require cooking, i.e. nuts, dried/canned fruit, cereal
• foods that can be prepared with a minimal of cooking, i.e. heating over a sterno stove, heating by boiling water such as instant oatmeal
• nutrition-dense foods such as whole grains, nut butters

Finally, another blog recommendation!  While searching online for "vegan emergency rations" for ideas, I came across this post about emergency vegan rations in Karol Gajda's blog, Ridiculously Xtraordinary, which is worth many recurring looks.  I am almost late to work this morning because I could not stop fawning over the well-ordered and photographed entry, how to pack ultra-light.  Fantastic, Karol!

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)!

Gerd Elimination Diet, Day 6: Saturday, August 13

An active day ahead -- J. and I are heading to "City Streets" on our bikes -- a car-free Manhattan from 72nd Street to Battery Park via Park/Lafayette.  I'm not sure what lunch will entail -- I'll try to stick to the GERD diet.

Breakfast -- 7:30 AM
2/3 Wheetabix square
1 C. almond milk
1/4 C. raisins
1 hard-boiled egg
1/2 slice rye toast
-- No fruit in the house!  Had an egg for extra protein, for the ride ahead.  Felt okay upon waking; ten minutes afterward, I had the usual "FIT" and heartburn.  This lasted for a few minutes and then resolved on its own, as it always seems to -- it does not correlate with when I eat, or what I eat (though admittedly, don't I have the same exact breakfast each day?)...

Snack -- 10:00 AM
1/2 C. apple cider
-- at Union Square greenmarket

Snack -- 11:30 AM
1/2 Luna Bar (Lemon variety)

Lunch -- 12:45 PM
6" sub from Subway: veggie burger filling with lettuce, tomato, pickles, oil, and cheese
-- Eaten while on the Governor's Island ferry.  I was feeling good at this point.  Healthy!  (12 miles of bicycling can do it.)

Snack -- 3:00 PM
1 softserve vanilla ice cream cone from the Kool-Man truck, chocolate dipped.  (I honestly forgot about the no-chocolate GERD rule.)
-- Yeah, I know, I know.   No adverse concerns after eating, hours later.

Snack -- 6:30 PM
1/2 C. almond milk
1 graham cracker
-- My lack of fruit in the house is disappointing -- I would have liked to have had more fruit for snacks today.  I did not go to the grocery store to stock up, nor to the greenmarket (because we were bicycling today).


Dinner -- 7:15 PM
Pasta (Bionature brand) with tomatoes, walnuts, baby peas, olive oil and parsley.  I added Romano cheese at the table.

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

Mood: A joyful day, sunny and not too hot for most of it, bicycling almost 14 miles -- plus we enjoyed four ferry rides!   This level of exercise is very good for my stress levels.  More thoughts on this later!

Gerd Elimination Diet, Day 4: Thursday, August 11

Morning GERD:  Once again, shortly after waking, I went from feeling "okay" (slight FIT) to that clenched throat sensation.  I don't know what is causing this.  I am definitely hungry upon waking.

Pre-Breakfast Snack -- 6:00 AM

1 Mott's natural applesauce cup
1/2 graham cracker

-- I hoped this would calm my stomach acids.   It calmed the hunger, and by turn, the acids.

Breakfast -- 7:15 AM

1 Wheetabix square

1/4 C. raisins

handful of strawberries

-- By 7:45 AM, I felt a sharp pain in my esophagus/stomach -- a "lump in throat" feeling again.   It seems eliminating caffeine is not making any difference.  I could use a cup of tea soon -- but will delay until this week is over!

Snack -- 9:10 AM
1 bottle Odwalla Strawberry C-Monster
-- Everyone at work is sick, and I felt run down this morning, so on to my "secret weapon" -- Odwalla C-Monster, with 1500% of the Vitamin C needed in a day.  This usually gets me past any germy episodes.

Snack -- 10:00 AM
1 slice rye bread (Syrena Bakery)
1 cup of decaffeinated Ceylon tea (Harney & Sons)
-- Feeling mentally better just steeping a cup of "black" tea.  Had bread since I was hungry; I think I need to have more protein in the morning as part of one of my breakfasts.  Some ideas: nuts, nut butters, tofu, pastured egg, edamame.  It's no wonder I am hungry since I am eating only a "half portion" of cereal earlier, but I think more protein early in the day would be beneficial.

Snack -- 10:45 AM
1 C sliced strawberries

Lunch -- 12:00 PM
1 Amy's Burrito (Indian Spinach and Tofu)
8 oz Poland Spring water
-- Amy's burritos are heavenly.  Wholesome, delicious, perfectly seasoned to my taste.  This variety sounds like it would be spicy, but it is mild.

Snack -- 2:30 PM
1 Mott's natural applesauce cup

Snack -- 4:00 PM
1 single serving almond milk (Silk brand vanilla)
1 Nature Valley granola bar (Oat & Honey)
-- I do love these bars, but am trying out other brands for my "go-to."  I'm trying to avoid honey...

Dinner -- 7:45 PM
2 Morningstar vegetarian sausages
2/3 C. baked beans (B&M vegetarian)
2/3 C. mixed vegetables (Birdseye)
1 slice rye bread
-- No time for elaborate cooking, so this is our quick meal.  Racing around before and after dinner with chores. Feel ok, though while eating the sausages I felt some heartburn come on during the meal.  This subsided quickly during the meal, as well.

Gerd Elimination Diet, Day 3: Wednesday, August 10

Woke up with FIT and belching but otherwise a peaceful night.   I am meeting a friend for lunch today, so I am already strategizing about where we should go.  It needs to be not only veg-friendly but also GERD-diet friendly!

Breakfast -- 6:15 AM
1 Wheetabix square
1 C. almond milk
1/4 raisins
1 Mott's natural applesauce cup
1 graham cracker
-- I ate the applesauce 20 minutes prior to breakfast, and the graham cracker a few minutes after breakfast.

8:23 AM -- running late and definitely feeling it in my esophagus.  I am feeling very "full" and my throat is clenched, burning.  Yikes!

Snack -- 10:00 AM
1 medium banana

Snack - 10:45 AM
1/2 sesame bagel (plain; bagel was on the smaller side)
1 C. hot tea (decaffeinated Harney & Sons Ceylon)
-- I am drinking DECAFFEINATED tea.  (Shocking!)  I hear you can decaffeinate any tea by steeping it, pouring off the water, and re-steeping.  Each new steep will have less and less caffeine.  With this Elimination Week, I did not want to take a chance so I am going commercial for the precision.  Regarding the bagel, I was hungry and decided to have more breakfast; since reducing my breakfast to a smaller portion, I am ready for a second breakfast later in the morning.  I plan to make a better effort to bring my second breakfast, which should include vegetables and protein.  This will take more planning!  Having to plan means more stress!  It's a gruesome circle.   But I think more planning will ultimately reduce the stress!

Lunch -- 1:15 PM
At Le Pain Quotidien
1 Butternut squash soup (cup size)
1 small slice baguette
1 side salad topped with tomato, cucumber, cantaloupe, and white beans
-- This was a relaxing lunch with an old friend.  We took our time eating (she, too, has had GERD!) and I think this helped.  No symptoms except slight FIT as always.

Snack -- 4:00 PM
1 bag Bazzini nuts (Pecan Surprise variety)
-- I love this NYC brand, and always buy the Pecan Surprise with pecans, walnuts and black/golden raisins.

Snack -- 6:30 PM
2/3 C. almond milk
1 graham cracker

Dinner -- 7:45 PM
1 corn on the cob (greenmarket)
1 C. green beans (greenmarket)
1 veggie burger (Amy's All-American)
1/2 C strawberries
11/2  T Earth Balance
-- ate slowly, feeling okay but somewhat "stressed out" during dinner prep. I'm trying to eat as early as possible to avoid sleeping on a full stomach -- but it's stressful to be "racing against the clock" every night!

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

Color Me De-Stressed

Three days into the elimination diet and I don't feel any difference.  I am still waking up with that "food stuck in throat feeling" and all belchy, symptoms which continue throughout the day.    

Could my triggers be non-food related?  I am feeling especially overwhelmed this week:

• too many coinciding work project deadlines
• too many personal errands going undone (new eyeglasses, haircut, sorting the recyclables) 
• too many depressing news stories (debt ceilings, rioting youth, abused animals)
• too many postponed vacations 

After measuring my GI tract's response to food triggers, I would like to make a calculated effort to reduce non-food "stressors" to see if this makes a difference.   If I can't "eliminate" them, maybe I can increase my de-stressing tactics.

For instance:  Look at charming blogs!  

Like Color Me Katie, a wonderful blog of art, performance and observation by Brooklyn artist Katie Sokoler:

Gerd Elimination Diet, Day 2: Tuesday, August 9

I really want chocolate!  And tea!!

I woke up feeling a slight "food in throat" issue, but this grew into "heartburn" (not so much burning as a clenched feeling, slight gnawing in my throat).  This is the pattern -- wake up, feel "the usual" FIT, ten minutes later, I feel worse.   I am definitely hungry.

Breakfast -- 6:30 AM
1 Wheetabix square
1 C. almond milk
1/4 C. raisins
1 graham cracker
-- I eat the same thing every morning, with slight variation (different cereal, different fruit).  I don't mind this one bit.

Snack -- 10:00 AM
1 Nature Valley Oat & Honey granola bar
8 oz. Poland Spring water

11:13 AM -- gnawing feeling in stomach/esophagus (I think I am getting more savvy at "feeling" the source of the gnawing, rather than the "referred" pain -- or maybe I just think I am.)    I am hungry and looking forward to lunch.  Feeling a little stressed out with many projects in front of me.

Snack -- 11:30 AM
1 Mott's Natural Applesauce cup
-- I ate this to stave off hunger before lunch and to get rid of slight nausea and grinding stomach.  (It worked.)

Lunch -- 12:10 PM
Amy's Veggie Loaf meal -- I had the low-sodium version, with 340mg sodium.  I am a real Amy's Foods aficianado.  Like this blogger. 
-- I felt great while eating this, and aside from the ever-present FIT sensation, minutes later, I feel pretty good.  Ready for part two of the work day!

Snack -- 2:00 PM
1 Nature Valley granola bar (the rest of the pack from this morning)

Snack -- 2:30 PM
4 sugar plums (from the greenmarket)

Snack -- 4:15 PM
1 small Delicious apple
-- Worried about being hungry before dinner as I am attending a late meeting; I don't want to succumb to the leftover pizza in our conference room!

Snack -- 7:30 PM
Seltzer with lemon and lime

Dinner -- 8:30 PM
Bean Curd with Basil and brown rice on the side (Brooklyn restaurant)
-- The subway was flooded last night, making my commute home long and arduous.  I had to take an alternate route and this led to me eating out.  I met J. and we went to our favorite Thai restaurant.   I was worried eating so late would give me agita but I had no concerns.  I had two sips of J.'s Coke before realizing I am not having any caffeine on the elimination diet.   Whoops.

Dessert -- 9:15 PM
1 C. strawberry ice cream (Breyer's)

Food Diary: Thursday, August 4

RANDOM OBSERVATIONS

GERD elimination diet is not underway, yet.    My 48 hours without tea ended with a cup of a white and green tea blend this afternoon.   It was a weak cup and I did not feel any different after drinking it, except happier.

I started the day with a glass of Gerolsteiner mineral water and that "food-in-throat" (FIT) feeling.

WHAT I ATE

7:00 AM - Breakfast:
1 Wheetabix
1 C. almond milk
1/4 C. raisins
handful of grapes

10:00 AM Snack:
1 slice rye bread (plain)

10:30 AM Snack:
Brownie (my homemade dairy-free, egg-free, chocolate-full brownies)
- No adverse effects from the brownie.

1:00 PM - Lunch:
1 small salad from Le Gourmet deli that I composed myself.  It contained leafy greens, peas, walnuts, tomatoes, chickpeas, balsamic dressing.   Slice of foccacia bread on the side.
1 small brownie (1/2 inch) piece
-  Strong "food in throat" feeling.  This feels like a "lump in the throat" that you get during a nervous moment.

At some point today, I also had 1/3 C. unsweetened applesauce.

2:30 PM - Snack
1 cup white/green tea

8:15 PM - Dinner
1 C. kidney beans (from dry organic beans I made last night)
1 C. broccoli (frozen florets)
1.5. slices of rye bread with Earth Balance spread

9:45 PM - Dessert
1 large bowl of mint chocolate chip ice cream (Breyer's)
- My diet is vegetarian-veering-to-vegan.  I can't seem to resist ice cream and pizza, still.  When traveling, I shift to vegetarian, though I seek out vegan options.  I buy pastured eggs and eat these almost exclusively.   Soon, I'll devote an entry to my diet, or maybe a page, just for context.