Week 2 on the Elimination Diet

Has it really already been 14 days?!  Wow I can’t believe it! The past 2 weeks have only been sliiiiightly torturous.

OK, OK, really, it hasn’t been bad at all! I promise!! It’s actually gotten much easier as time has gone by. The cravings have lessened and it seems easier to “throw” a meal together. I’m not as anxious about how the meal will turn out – having a select few foods makes it easier to master what works best at mealtime. My husband and I haven’t gone to bed hungry once in the past 2 weeks.

And to top it off, he’s lost another 2 pounds and is coughing much less!! He’s down to ONE Prilosec every other day and only coughing about once a day! A HUGE improvement for his coughing. At first, he was skeptical and thought it was a fluke. But 2 weeks later and consistently coughing less has convinced him this is a step towards FINALLY finding the dietary culprit.

I’m not sure how or why, but I think simplifying mealtime to focus on nutrition rather than purely about taste makes it easier to me. There’s much less of a work up throughout the day to create something delicious at dinnertime. My husband no longer asks about dinner while eating his breakfast (his usual MO) and I rarely even think about dinner until close to 6pm. Being this restrictive is really just simplifying.

The week 2 meal planner and shopping list

And not just simplifying the mealtime routine. It simplifies my grocery shopping, too. I no longer wander the aisles, wondering if I have this or that in the cupboard to make something that I haven’t done in a few weeks. Since I use the same things every day, I know what I need and how much. Decision making has become MUCH easier for shopping and meal planning.

It also simplifies the daily routine. Breakfast is no longer a struggle of “what do I feel like today?” I have 3 choices – chia seed pudding, coconut rice porridge, or sweet potato hash with turkey sausage. Having only 3 things really makes mornings so much easier!!

And to make YOUR lives easier, here are 3 recipes to help you get through your own elimination diet.

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Chia Seed Pudding

I found this recipe online at PopSugar Fitness a while ago, and dug it back up for this diet. It’s great for a fast on-the-go breakfast. You can find the recipe here.

 

Breakfast Maple Sage Turkey Sausage

I created this one because every kind of breakfast meat was FILLED with preservatives and icky stuff. I’ll definitely use this recipe FAR beyond the elimination diet. The “sausage” is easy to make, tasty, and once cooked keeps well in the fridge. I usually make a batch at the beginning of the week – they usually get eaten within a few days!

1 lb ground turkey

10 fresh sage leaves – chopped

2 T maple syrup

1 T “Jane’s crazy mixed up” seasonings (or your own mix of salt, pepper, garlic and onion powders, and celery salt)

1 T poultry seasoning

Mix all ingredients thoroughly in a large bowl. Mixture will be slightly sticky (due to the maple syrup). Form small amounts into ‘links’ by rubbing turkey between hands. Cook links in batches in non-stick pan, turning to brown on all sides. Refrigerates well for about 5 days. Incredibly tasty when served with…

Maple Sage Turkey ‘Sausage’
Yummmmmmy!

 

Sweet Potato Hash

A super easy recipe that takes less than 10 minutes to cook in the morning. I chop all the ingredients at the beginning of the week and refrigerate in separate containers. I also pre-cook the mushrooms (2 packages of sliced white mushrooms) in olive oil at the beginning of the week so I can use them for breakfast or dinner whenever I need them. Super tasty and filling!

1 T coconut oil

1 C shredded sweet potato

2 T chopped onions

¼ C cooked mushrooms

Melt the coconut oil in a pan on medium setting and add onions. Stir until covered in oil and beginning to brown. Add sweet potato and mix in with onions. Allow sweet potato to brown slightly, stirring occasionally. Add in mushrooms, stir all hash ingredients together and allow sweet potatoes to brown. Serve once sweet potatoes are cooked through, about 7-10 minutes in total.

 

Hope you enjoy the recipes! Let me know what you think in the comments below!

Week 1 of the Elimination Diet

We’re almost through the first week on the elimination diet, and we’ve survived! Using lots of creativity and LOTS of prep, I think I’ve also made this week as easy (and belly-filling) as possible.

I really thought the first week would be filled with random cravings and terrible hunger pangs to make me want to stray. I’ve always found it hard to say ‘NO’ to cheese and bread. And tomatoes. And chocolate. But I’m surprised to say that the only thing I’ve REALLY craved is a glass of wine with dinner. I’m sure my liver could use a little detox, so I’m OK with holding out for another couple weeks. 🙂

So far, the absolute hardest thing about the elimination diet is finding food while traveling. I’ve learned that I can ‘pack’ a breakfast to take with me – a chia seed and powdered coconut milk premixed in a jar that I can carry onto a plane. The night I arrive at my destination, simply add water and refrigerate and voila! Chia seed pudding! Most hotels also have fruit in their breakfast buffet, so add in fruit for a protein and fiber filled breakfast that’s pretty darn tasty.

Chia seed pudding after soaking overnight

But lunch and dinner are difficult to find on the road. I can’t carry food into the OR with me…and most foods on the list need to be refrigerated. So I’m looking into the best options for me while traveling and I’ll report back.

And my husband is happy to report that in the first week, he’s lost 4 pounds! I never even THOUGHT about weight loss with this diet – I was much more concerned with getting his acid reflux under control. His weight tends to fluctuate normally, but he’s never lost 4 pounds that easily in 1 week before. All these good-for-you fruits and veggies apparently are helping his waistline AND his esophagus.

As for the MOST IMPORTANT symptom that we’re hoping to help…his cough…I’m super excited to report that it HAS decreased in number per day and intensity!! When we started the elimination diet, he was on Prilosec twice per day. He’s down to 1 per day in the morning and we will take it to 1 every other day as of tomorrow.

Weaning these medications can actually cause even MORE acid production, so we have to take it slowly in order to let his body adjust. I’m hoping he’s completely weaned from the meds with no cough by the time we start to work foods back into the list.

I want to warn you that I’m not being AS strict as some lists out there. Since we’re doing this for acid reflux rather than a food allergy, I’m allowing some seeds and nuts (specifically chia and flax seeds and almonds) and some vinegars (apple cider and balsamic) as well as maple syrup. I’m also allowing green tea because – really – green tea is nothing but good for you!!! I know that some studies show that caffeine may cause reflux, but really, I just KNOW that no matter WHAT we do, my husband will never give up caffeine. So honestly, cutting the caffeine down to just green tea is practically like cutting it out 😉

Download this cute meal planner here

I’ve attached our meal plan for the week with the shopping list. Most meals take less than 30 minutes to cook (not the roasted chicken, obviously, but the leftovers are well worth it!) I’m hoping to make a meal planner involving less chicken next week because I think we’re both about chickened out this week. And I’m writing up some of my favorite recipes from the week – so stay tuned!

The Elimination Diet

I HATE the word “diet”. Nothing is worse than that word. Saying diet is voicing a symbol of restriction – just the sound of it makes me cringe with yearning for a plateful of meatloaf and mashed potatoes. It makes me think of heroin-chick models of the 90s who need to eat a burger STAT. Nothing good can come of a diet….right?!

And yet, I’m doing it. I’m going on a DIET.

OK ok so before I whip myself with a wet noodle, I’ll explain myself.

My husband has been battling acid reflux for the past many years. His only symptom is a chronic cough. His voice sounds like he’d been out partying the night before, but never once has he have the feeling of heartburn. His symptoms never went away…the catch in his throat, the hoarseness, the coughing…was it a chronic cold? Pneumonia? Lung cancer? What could it possibly be??

Doctor after doctor, medication after medication and finally a GI doc did a scope and we had a diagnosis. He found that his esophagus was “like a Florida sunset” – red, inflamed, and angry due to constant acid reflux. This reflux was going allllllll the way up his esophagus to his vocal cords and causing his chronic cough.

Silent symptoms of Acid Reflux. Courtesy of: http://www.doctoroz.com/article/silent-reflux-epidemic

So we tried the classic medication for reflux. A proton pump inhibitor (aka PPI – something similar to Prilosec) twice a day. Everyday. For the rest of his life.

And it worked!! But we didn’t like this as a long term solution. The doctor suggested he take calcium supplements as a PPI can inhibit your absorption of calcium. We figured this CAN’T be good in the long run. So we tried to ween him after a few months.

But the cough came back.

So we tried to take out the highly acidic foods from his diet.

And the cough came back.

And then we tried a glycemic index diet that was described in a book titled Heartburn: Fast Tract Digestion by Norman Robillard.

And the cough came back.

Back to the point where my husband is on the pills again twice a day. It progressed to the point where it is embarrassing to be with him coughing all the time. People look at him as though he’s contagious in public places.

So I looked into the most drastic thing we could do diet-wise where we could potentially find the culprit foods. An elimination diet fits the bill.

Soooooo what the heck IS an elimination diet??  It’s just that – you eliminate ANY potential allergen or irritation causing food for a few weeks and slowly work in other foods to see what’s causing the symptoms.  Foods such as: gluten, soy, corn, dairy, eggs, beef, alcohol, caffeine, citrus, legumes/beans/peanuts, nightshade vegetables, and anything processed. It sounds pretty simple in concept, but in reality?

courtesy of: https://wholelifenutrition.net/articles/elimination-diet/free-elimination-diet-resources

What the heck do you eat???

In a lot of ways, this is probably the simplest diet you could ask for. Chicken, rice, and veggies are going to be staples for the next few weeks. But eating the same thing every day in this household is NOT an option.

So I’m going to have to get creative with recipes and finding ways to keep the husband’s belly happy throughout this journey – there has already been one breakdown (OK I admit it was me having a fit when I realized that I couldn’t have eggs for breakfast and there are VERY limited options in the cereal aisle!)  I’m sure there will be plenty more to come.

I know this won’t be easy. But I’m hoping it’ll be worth it in the end. If this is what it takes to find out the culprit of my husband’s reflux, then I’m there 100%. I want him to be happy and healthy, and I’ll do anything I can to get him there.

Keep following for recipes and grocery lists – coming soon!

My Top 2 Realistic Holistic Travel Tips

I travel a lot. I mean A LOTTTTTTTTTTTTTT.

I’m on the road every week for work. Yes, EVERY WEEK!! I spend more time away from home than actually enjoying the presence of my husband and fuzzies.

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Hitting the road last fall with a nice view

When I took this traveling position, I knew that I’d have to really make an effort to keep a healthy lifestyle and keep the stress down. It’s hard enough making the right choices when you’re at home surrounded by healthy food and a healthy routine. But add in the hustle and bustle stresses of airport life, “grab and go” travel-type foods and living in hotel rooms and being healthy is hard. Like, getting out of bed at 4 AM on a weekend hard.

So I always try to make living a healthy life foolproof when traveling. I don’t always succeed, but I always continue to try. I’ve discovered these 2 things that are ABSOLUTELY VITAL to helping me stay on track while hitting the road.

1 – Traveling well is all about preparing.

There are plenty of things that you can do to prepare for your travels – especially in the food realm. If I’m traveling around mealtime, this is the most important thing I can do to keep myself on track. Nothing is worse than hitting the road when I’m starving and I’m driving past every possible bad option. The temptation is simply too much for me to take. The “Hangery Lauren” sets in and next thing you know I’m gobbling down the first thing I can shove into my face. So if you’re traveling around mealtime, take the time to think it through BEFORE you travel.

If I’m hitting the road early in the morning, I set out travel mugs and program my coffee pot to brew before I leave.  I also prepare something I can eat in the car so I’m not tempted to stop at the fast food breakfast place. A breakfast muffin frittata or chunky granola or fruit travel very well.

If I have a few extra minutes, I make one of my favorite breakfasts: an egg over baby kale with cream cheese and/or avocado on toast. It takes me literally 5 minutes to make and it’s not rocket science. I’ve fallen in love Ezekiel bread – TONS of fiber and sprouted grains to keep me feeling full. Avocado as a healthy fat or cream cheese for a more decadent flavor with baby kale for a great morning veggie. And a hard fried egg as my protein. Viola! Complete meal and I’ve been known to eat this as I’m packing my bag/doing my hair/driving in the morning!

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Yummmmmm

If you’re traveling daytime, pack a small bag of nuts and dried fruit. Believe it or not, you can bring FOOD through airport security, but not liquids. So pack a sandwich. Or a fruit salad. Maybe you’re in the mood for a burger. One time, I saw a girl chowing down on slices of ham that were tucked away in Tupperware on a plane. Pack it in! Just skip bringing on spaghetti slathered in Mom’s famous pasta sauce and you’ll be good to go!

2 – Take the time to destress.

We all get caught up in the stress of traveling. Traffic, airport security, and time crunches make it easy to go from 0 to 100 when that a$$hole cuts you off and you’re running late. If you’ve prepared (as in tip #1) then hopefully you’ll incorporate time into your preparedness.

I wake up an extra 10 minutes early so I can fit in a few yoga sun salutations and still have extra time to get where I’m going. Many of the stresses of travel can be lessened with giving myself extra time and BREATHING. Instead of rushing through security at the airport, I get there a half hour early. Big meeting in the morning? I prepare and pack my presentation the day before. The fewer pieces I have to put together when I travel, the less I have to be stressed about.

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Rush rush rush rush rush rush

You might say “spending an extra 30 mins at the airport is a complete waste of my time”. Really? You have NOTHING else to do, no one else to call while you’re waiting? Bring your planner, then, and get stuff done!! Plan your kid’s birthday party coming up next month. Look into vacation spots for your anniversary next year. Dream about the life you’re building for yourself and your family.

To me, keeping my stress down allows me to live a healthier life that I can look forward to sharing with my family. Even though I’m constantly on the road, I’m living a life that I love. Every minute of it, even the hours that I log while in transit. I look forward to vacations like everyone else – but I don’t HAVE to run away from reality to destress. My vacations are time to share experiences and explore rather than pretend I don’t have to go back to work on Monday.

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Take the time to BREATHE when you travel and enjoy the moment

No matter how you travel, you CAN do so in a healthy, stress-free way if you follow these 2 tips!

 

Does YOUR yoga class accept coupons?

courtesy of http://www.kpfit.club/hatha-yoga/

I took a yoga class back in college to fulfill my PE requirements and I REALLY REALLY hated it. The instructor was a super patchouli-smelling granola-crunching tree-hugging lady who looked like she wandered off the streets of San Francisco circa 1967. She insisted that it was cruel to eat meat, and touted vegetarian rice and beans as a “complete protein”. We did some sun salutations, learned basic poses, and then we would lay in corpse pose for 20 minutes.

I never broke a sweat and fell asleep every class. It was sooooooo boring. I dreaded going.

I passed the class and threw in the towel on yoga. I told myself yoga was totally for wimps.

That was over 10 years ago (I’m leaving it at that because a lady never tells her age). I opened up to yoga again when I was going through treatment for melanoma. I didn’t have the energy to work out, and I felt myself wasting away.

I wanted to do something physical…but not TOO physical. And I also wanted to be able to create a more holistic lifestyle that help me focus on getting rid of daily mental stress.

So I gave yoga another shot. I got a book on poses and downloaded some apps. I actually started to enjoy yoga. I could put my body to (gentle) use and stretching helped my lymphedema. I started to see results and began to enjoy it more and more.

But I kinda got stuck. I wanted something more interactive and more physical now that I’m back to my old self. Yet, classes were out of the question. I refuse to shell out $15 a class for something that I wanted to incorporate into my weekly schedule. Even the cheapest monthly yoga classes I could find – $10 a class – that could be $50 a week! Did that math and said NOPE. No way.

So I scoured the internet. YouTube videos here, online classes there. None of them were great so I kept scouring.

And I hit the jackpot! Seriously – this is the BEST online yoga! It’s a group called “The Yoga Collective” and they film classes from their studio in California. It has everything you could ask for from an in-person yoga class but right there online! You can select your instructor, your level of difficulty, what area you want to work on, the length of time…ANYTHING!

It’s like having a studio instructor in your living room! And one that I can take with me while I’m traveling for work, which is HUGE for me.

I feel very sales-y touting this company, and I apologize if it comes off that way. But I can assure you – I have absolutely NO connection to them besides just being an insanely happy customer. If you want to try it out, they offer a 15 day trial for free. Absolutely free to try! How can you say no, you secret Yogis out there??

And I have to fill you in on a little secret. I found a Groupon for the group and got a year for about $12…YES $12!!! That’s the price of ONE class!! This comes out to a couple CENTS per class!! To add the cherry on top,  you can order your Groupon through Ebates and earn money back!! My inner coupon lady is singing “the hills are alive” and dancing an Irish jig right now!

I don’t think that my version of yoga is ANYTHING like the yoga I did in college. I consistency break a sweat while on the mat and don’t feel bad about the grass-fed burger I eat afterwards. I’m happy I re-found yoga to mold it into what works for me (and at a price that doesn’t break the bank!) I hope you ALL find what works best for you to live a long happy, healthy life.

Namaste.