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#31 Guest_Robb Wolf_*

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Posted 14 June 2006 - 11:55 AM

Hi Patty!
Cereal grains and legumes contain some molecules broadly categorized as lectins. (Actually most foods contain lectins but the lectins in these foods can be very problematic). These lectins have been suspected in food allergies and autoimmune conditions for some time but no exact mechanism has been found...until recently. Our intestinal epithelium has some receptors called "EGF-receptors". Its interesting that lectins form foods like wheat, dairy and legumes can attach to these receptors and either damage the cell or bring a large intact protein into our system where our immune system mounts an attack against say wheat or soy protein. Certain aspects of that foreign protein look like proteins in our body and so antibodies that attack these foreign proteins can also end up attacking us. This is why celiac has such high association with autoimmune diseases. Not everyone responds exactly the same way but many, many people have problems. Here is an interesting article from the British Medical Journal:
http://bmj.bmjjourna...l/318/7190/1023

You can also learn more about this topic form Prof. Loren Cordains site:
www.thepaleodiet.com



Thanks Robb. I have not started weight training yet. I worked in a gym several years ago and have taught a few body sculpting classes and also taught people how to use free weights/nautilus. I also have a few friends who are personal trainers, so, I should be okay. A few questions though, should I use nautilus or free weights? Less weight, more reps?


Kreiki!!! No machines! Check out www.crossfit.com for some training ideas. Learn to jump, tumble, do modified pull-ups and push-ups...have FUN! You can easily set up a phenomenal home gym in the corner of your garage or a spare bedroom. Grab some friends neighbors or significant others to train together and get some supprot and accountability. Think about training like an athlete! Lunge, squat, press...throw medicine balls. The bodybuilding stuff is ok but when you train like an athlete you not only look good but you move with grace, balance and have an aesthetic and attractive physique. You get MUCH better results as well.
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#32 Guest_Robb Wolf_*

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Posted 14 June 2006 - 12:16 PM

Robb,

Yes, here we go! Thanks for answering all of my questions and thanks for these book suggestions.

I'm ready, I just needed a plan! I'm very good at following something when I know what it is to follow, and not knowing what to eat/what not to eat has been challenging, and I've been stumbling around trying to figure that out for too long. And the weekly rotation you suggest is totally the opposite of what we all have heard before as far as multiple food allergies go, but the other didn't yield results so I am interested in trying this out to see what happens.

Btw, you mentioned Polycystic Ovarian Syndrome in a previous post and I forgot to add I was diagnosed with that (circa 1993-1994) as well as some of the other things listed below in my signature.

Just so I am on the page about getting started, what would you add/take away from my following daily eating plan (if it's not trouble that is):

breakfast- fruit (melons, berries, mango, etc.) (I'm concerned about what to do for protein and fat here, other nuts?)
lunch- turkey and avocado slices rolled up in lettuce leaves with baby carrots
dinner- chicken or beef with vegetables and a little olive oil (is this where I add in the yam and sweet potato?)


And, do I eat the same thing for every meal for one week, i.e. the same foods breakfast, lunch, and dinner, and then switch foods every meal the next week?? Or is that just for protein?

Sorry for so many questions, I just want to make sure I have all the details straight.

Thanks so much Robb.



Julie-
When folks have skin tags the PCOS is almost a guarantee. Elevated insulin affects virtually all tissues.

The food generally looks good. If you are still having blood sugar issues I'd go very conservative with the fruit. Unfortunately breakfast starts looking a bunch like dinner! Every meal needs at least a palm sized (2-4 oz) serving of protein, some greens and some good fat (olive oil, avocadoes etc).

If you tolerate other nuts go for it...just rotate protein sources and nuts every week.

I tend to eat a similar meal throughout a day. If I'm using chicken I may cook a whole chicken and then just make a few salads throughout the day, adding some chicken on top. Try to shop your local farmers market for produce. Eat the produce that’s local and in-season and you will automatically rotate your veggies. The veggies are not as big a deal with regards to rotation. Mainly just rotate your protein source once per week, eat seasonal, local veggies and you should be set!
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#33 Guest_Robb Wolf_*

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Posted 14 June 2006 - 12:34 PM

Welcome Rob! I'm 30 and am starting to workout again after a few years. I'm probably not 100% healed in my gut from recent gluten contamination. My question is there any difference between cooking up salmon and other meats versus getting most of my protein from a brand supplement (I'm using "Muscle Milk" right now). Is there any advantage for muscle building? I know there are a billion other protein supplements out there but do you know of a good one? Some tout large portions of BCAA's and other stuff.


This is my own personal bias but I Don't like milk/dairy. Many celiacs experience cross-reactivity with dairy so its not one of my favorite foods. As much as possible I encourage people to get their protein form real food sources. Fix a good meal and enjoy yourself. If you are in a hurry go a little more bare bones...try to save the meal replacements for emergency situations. BCAA's are great! Loads to be had from fish and meat. If you want to supplement these you can buy them separately and take 20g post workout. Don't use BCAA's too close to bedtime as they can compete with phenylalanine crossing the blood/brain barrier and disturb sleep.
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#34 jerseyangel

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Posted 14 June 2006 - 02:17 PM

Robb--Thank you so much for taking the time to answer my question. It was very interesting, and I now understand a lot more about lectins and why I would be sensitive to them. :)
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Patti


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"Bloom where you are planted"--Bev

#35 utdan

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Posted 15 June 2006 - 06:30 PM

This is my own personal bias but I Don't like milk/dairy. Many celiacs experience cross-reactivity with dairy so its not one of my favorite foods. As much as possible I encourage people to get their protein form real food sources. Fix a good meal and enjoy yourself. If you are in a hurry go a little more bare bones...try to save the meal replacements for emergency situations. BCAA's are great! Loads to be had from fish and meat. If you want to supplement these you can buy them separately and take 20g post workout. Don't use BCAA's too close to bedtime as they can compete with phenylalanine crossing the blood/brain barrier and disturb sleep.



Thanks Robb for your advice.

I had another question for my friend who has fibromylagia. A recent celiac.com "scott-free" news article explained a treatment for the condition. It is to supplement Olestra into the diet which then absorbs the toxins. The author gave two options: eat 2-3 ounces of fat free potatoe chips containing olestra or just supplement olestra itself. What is your take my friend using this stuff?
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Dan


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gluten-free since 3/5/06

#36 taz sharratt

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Posted 16 June 2006 - 05:39 AM

Hi Everyone!

My name is Robb Wolf. I’m a strength & conditioning coach in Northern California. I, my mother and most of her side of our Scott/Irish family have celiac. I am a former research biochemist with special interest in lipid metabolism. You folks have a great community here; I’d love to participate! If you have any questions I’d love to help fuel your celiac athletes.
Robb

hay robb and a very warm wecome to the site, ide really apreciate someadvise im training for a marthon but my energy levels seem to be low at mo, i agree with what you said about sugar levels as that does happen to me quite often. ( im also lactose intolerant ) ive taken glucosamine,chrondroitin, vit c, calcium, magnesium with vit d but ive sill got on time a pain in my left ankle and or my right knee should i be doing more weights to help this and if so should it be lots of low reps? im eating a lot of nuts and and salmon and tuna and haveing fry ups! where am i going wrong ? my weight is low but i cant seem to build muscle and i find lifting weights extremely difficult. any ideas would be really appreciated, thanx.
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married with 3 boys, maclain, dylan and finlay. symptoms for more than 10 years but only diagnosed may 06. lactose and casien intolerant may 06.

#37 jenvan

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Posted 16 June 2006 - 06:47 AM

Hi Robb - great to have you on board.

Can anyone tell me where I can get coconut oil? Maybe a stupid question, but does it come in a bottle or are they capsules?

Mart-
Also, Tropical Traditions sells coconut oil and products made from coconut--that is all they sell. Several of us here on the forum use their body products. Might be a place to start. Not sure what shipping would be like: http://www.tropicaltraditions.com/
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~~~~~~~
Jen
Indianapolis, IN

gluten-free since Feb 2005
dairy-free

#38 Guest_Robb Wolf_*

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Posted 19 June 2006 - 11:48 AM

Thanks Robb for your advice.

I had another question for my friend who has fibromylagia. A recent celiac.com "scott-free" news article explained a treatment for the condition. It is to supplement Olestra into the diet which then absorbs the toxins. The author gave two options: eat 2-3 ounces of fat free potatoe chips containing olestra or just supplement olestra itself. What is your take my friend using this stuff?


I looked everywhere for information on this and came up with nothing. Olestrta DOES absorb fat-soluble items from our food but that seems like an odd way to go about treating fibromyalgia. Our bodies have a very sophisticated detox system and if you eat plenty of protein (so our live manufactures glutathion) and eat plenty of fiber (veggies primarily) and DON’T spike insulin your detox system works great. CFS/Fibromyalgia are primarily caused by Hyperinsulinism. Control insulin and those conditions typically improve or resolve completely. That’s my thoughts! If there is something to the Olestra thing I can’t find any information that makes me feel good endorsing it.

hay robb and a very warm wecome to the site, ide really apreciate someadvise im training for a marthon but my energy levels seem to be low at mo, i agree with what you said about sugar levels as that does happen to me quite often. ( im also lactose intolerant ) ive taken glucosamine,chrondroitin, vit c, calcium, magnesium with vit d but ive sill got on time a pain in my left ankle and or my right knee should i be doing more weights to help this and if so should it be lots of low reps? im eating a lot of nuts and and salmon and tuna and haveing fry ups! where am i going wrong ? my weight is low but i cant seem to build muscle and i find lifting weights extremely difficult. any ideas would be really appreciated, thanx.


Taz-
Give me 3 very typical days of your food intake. Weigh and measure if you can. Please include how you feel before and after meals...sleep lengths and quality. How ar eyou feelign upon waking. Also any exercise you are doing...amount, type and intensity.
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#39 utdan

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Posted 19 June 2006 - 12:06 PM

I looked everywhere for information on this and came up with nothing. Olestrta DOES absorb fat-soluble items from our food but that seems like an odd way to go about treating fibromyalgia. Our bodies have a very sophisticated detox system and if you eat plenty of protein (so our live manufactures glutathion) and eat plenty of fiber (veggies primarily) and DON’T spike insulin your detox system works great. CFS/Fibromyalgia are primarily caused by Hyperinsulinism. Control insulin and those conditions typically improve or resolve completely. That’s my thoughts! If there is something to the Olestra thing I can’t find any information that makes me feel good endorsing it.


I don't know if you read the article I mentioned but the author ventured a guess that the cause of the Fibromylagia was a dysfunctional liver, and that the liver doesn't get diagnosed because of inadequate testing protocols. He says that the toxins build up in the fat, get inflamed, irritate the nerves, and the inflammation can push itself into the joint areas which causes the popping sounds.

I appreciate you researching that. I'll be sure to send your thoughts to her. Thanks again.
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Dan


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#40 Guest_BERNESES_*

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Posted 19 June 2006 - 04:10 PM

Robb- Welcome!!! Great to have you here (Patti- thanks for telling me about the thread). After over a year gluten-free, I figured out that legumes are a HUGE problem for me. I was diagnosed with fibromyalgia about a month ago but last week, I ate no legumes whatsover and felt great! The minute I sliiped up- wham! the horrible fibro pain was back. It's amazing. It took me so long to figure out. I had a soy slip up today and I'm already bloated with foul gas and achey. Crazy!

I had multiple skin tags removed in my early 20's but they seem to have disapperaed? I was also diagnosed with extremely high estrogen which will make it harder to me to get pregnant, but I'm wondering if soy could be the problem. It's a phytoestrogen right?

Anyway, it's great to have you here! Beverly
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#41 jerseyangel

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Posted 19 June 2006 - 04:24 PM

You know, I seem to have disappearing skin tags, too. I had one removed from my neck a few years back because it was getting bigger. I had others near it, and a couple beginning on the side of my face--they are all but gone. I also had a bunch of small skin tumors removed from my eyelids and at the time, the doctor said I'd be back in 10 years to have it all done again. Any sign of those are gone, also.
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Patti


"Life is what happens while you're busy making other plans"

"When people show you who they are, believe them"--Maya Angelou

"Bloom where you are planted"--Bev

#42 Green12

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Posted 19 June 2006 - 04:46 PM

Berneses, you reminded me of a question I wanted to ask Robb. He had mentioned the relationship between insulin and skin tags and I was wondering if insulin levels affected our menstrual cycles, like its affect on estrogen? Or what about prostaglandins?
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#43 taz sharratt

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Posted 20 June 2006 - 05:20 AM

I looked everywhere for information on this and came up with nothing. Olestrta DOES absorb fat-soluble items from our food but that seems like an odd way to go about treating fibromyalgia. Our bodies have a very sophisticated detox system and if you eat plenty of protein (so our live manufactures glutathion) and eat plenty of fiber (veggies primarily) and DON’T spike insulin your detox system works great. CFS/Fibromyalgia are primarily caused by Hyperinsulinism. Control insulin and those conditions typically improve or resolve completely. That’s my thoughts! If there is something to the Olestra thing I can’t find any information that makes me feel good endorsing it.
Taz-
Give me 3 very typical days of your food intake. Weigh and measure if you can. Please include how you feel before and after meals...sleep lengths and quality. How ar eyou feelign upon waking. Also any exercise you are doing...amount, type and intensity.

ok here goes, b-fast cupa coffee, lunch fruit smoothie in a pint glass with banannas, pears, apples,mango, pappya ans sometimes strawbarrys with ice cubes and then 1-2 cups of green tea and iether an assortment of nuts and seeds or crackers with sanwhich spread ( gluten-free) dinner is new pots, carrots , butternut squash peasand some grilled chicken, supper i havea packet of pain crisps, and i also drink pint of squash in between meals, i probably drink about 3-4 pints every day in between meals. every day is the same except for my dinner, which sometimes i have ommlette with tuna or salmon with peas and sweetcorn in it and then tin toms on top, or homemadr ratoutuoi, with mushrooms garlic, green, red,yellow peppers, courgette, toms,sliced pots. or a rice dish with a mushroom balti. w ends are differnt and i tend o give in to the choc ( dark as im lactose intolerant) and ill have a stir fry and biscuits. most fridays i will get a bot of wine for me and hubby. typical week day i get up sooo tired and im usually in bed by 10.30 my hubby usually carries me to bed as ivefallen asleep on the sofa. i probably get more than 8 hrs sleep each night but it doesnt sem enough. im usually still hungry after eating and fing that i iether ave a nibble of nuts or a sweet after eating. exercise, mon, tues, thur friday bike 20 mins. x trainfor 20 mins and run 30 mins walk 10min warm up,weights mon and friday, boxing thursday nights, swimming wed morning. once or twice a week i go out to run and concentrate on distance and then once or twice wekkly i do speed runnng. soory its so long, wanted to get it all in , thanx for takeing the time.
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married with 3 boys, maclain, dylan and finlay. symptoms for more than 10 years but only diagnosed may 06. lactose and casien intolerant may 06.

#44 jenvan

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Posted 22 June 2006 - 05:54 AM

Robb-
I went on the site--some good recipes there. Will have to try and few out and test the husband too :)

Could you give some great afternoon-slump/preworkout snack ideas that fit the paleodiet? Thanks!

(PS: Was doing some reading online and saw an article talking about paleo carb type and protein type. Is there such a thing? Carb or protein type?)
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~~~~~~~
Jen
Indianapolis, IN

gluten-free since Feb 2005
dairy-free

#45 Guest_Robb Wolf_*

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Posted 23 June 2006 - 01:44 PM

Robb- Welcome!!! Great to have you here (Patti- thanks for telling me about the thread). After over a year gluten-free, I figured out that legumes are a HUGE problem for me. I was diagnosed with fibromyalgia about a month ago but last week, I ate no legumes whatsover and felt great! The minute I sliiped up- wham! the horrible fibro pain was back. It's amazing. It took me so long to figure out. I had a soy slip up today and I'm already bloated with foul gas and achey. Crazy!

I had multiple skin tags removed in my early 20's but they seem to have disapperaed? I was also diagnosed with extremely high estrogen which will make it harder to me to get pregnant, but I'm wondering if soy could be the problem. It's a phytoestrogen right?

Anyway, it's great to have you here! Beverly


Thanks for the kind words Beverly! It's ironic and unfortunate that the base of the food pyramid is made of foods (grains, legumes) that are fundamentally at odds with human metabolism. Some people tolerate them better than others but that’s not much consolation when YOU are the one that is sick!

Elevated insulin can elevate estrogen in 2 ways. First sex hormone binding globulin (SHBG) is decreased and this makes more free estrogen available to act on our tissues. Elevated insulin USUALLY means increased body fat. Body fat has an enzyme that catalyzes the conversion of testosterone to estrogen. The interesting thing is that soy foods contain isoflavones that are weak estrogen binders that actually protect one from too high estrogen...up to a point. The soy is obviously not addressing the problem and things still go bad over time. Put "infertility" into google and the first hits you will see is for the use of glucophage to lower insulin levels in the attempt to lower estrogen because of the relationships described above. Not much money to be made from folks eating better!


ok here goes, b-fast cupa coffee, lunch fruit smoothie in a pint glass with banannas, pears, apples,mango, pappya ans sometimes strawbarrys with ice cubes and then 1-2 cups of green tea and iether an assortment of nuts and seeds or crackers with sanwhich spread ( gluten-free) dinner is new pots, carrots , butternut squash peasand some grilled chicken, supper i havea packet of pain crisps, and i also drink pint of squash in between meals, i probably drink about 3-4 pints every day in between meals. every day is the same except for my dinner, which sometimes i have ommlette with tuna or salmon with peas and sweetcorn in it and then tin toms on top, or homemadr ratoutuoi, with mushrooms garlic, green, red,yellow peppers, courgette, toms,sliced pots. or a rice dish with a mushroom balti. w ends are differnt and i tend o give in to the choc ( dark as im lactose intolerant) and ill have a stir fry and biscuits. most fridays i will get a bot of wine for me and hubby. typical week day i get up sooo tired and im usually in bed by 10.30 my hubby usually carries me to bed as ivefallen asleep on the sofa. i probably get more than 8 hrs sleep each night but it doesnt sem enough. im usually still hungry after eating and fing that i iether ave a nibble of nuts or a sweet after eating. exercise, mon, tues, thur friday bike 20 mins. x trainfor 20 mins and run 30 mins walk 10min warm up,weights mon and friday, boxing thursday nights, swimming wed morning. once or twice a week i go out to run and concentrate on distance and then once or twice wekkly i do speed runnng. soory its so long, wanted to get it all in , thanx for takeing the time.

Taz-

It looks like a lot of refined carbs, not much protien and or good fats. It's darn near impossible to achieve any type of apetite control or decent recovery if we are carb overloaded. Try keeping meals to mainly protien (2-4 oz) loads of veggies, nuts, olive oil etc. If energy levels normalize after aobut a week (the almost alway do) then you know you need to be tighter on this. The AM smoothie has looks like its pretty tasty but thats a load of fruit in there! Try doing a breakfast along these lines and see if this helps with sweet cravings and energy. You may feel pretty wretched for a few days if you give htis a go! Hang in there and give it a shot for a week and see what happens. Post a daily food log if you like and we can keep track of that.


Robb-
I went on the site--some good recipes there. Will have to try and few out and test the husband too :)

Could you give some great afternoon-slump/preworkout snack ideas that fit the paleodiet? Thanks!

(PS: Was doing some reading online and saw an article talking about paleo carb type and protein type. Is there such a thing? Carb or protein type?)


Jen-

"Paleo" carb and protien types in general mean anything that is not part of the neolithic foods: grains, legumes and dairy. People vary in how stringently they adhere to this. Some dont do olive oil for example.

Regarding the slump. I'm interestign in what was consumed prior to the slump! In general that slump is not much of an issue if adequate protien and fat is consumed early in that day. if you want to doe a food log for a few days that may shed some light on things.

To actually answer your question I'd just say a small piece of meat and either handful of nuts or piece of fruit. Not very fancy or savory but quick and easy. I'm traveling over the next week so if you do the food log shoot me an email as my internet access will be limited.

Berneses, you reminded me of a question I wanted to ask Robb. He had mentioned the relationship between insulin and skin tags and I was wondering if insulin levels affected our menstrual cycles, like its affect on estrogen? Or what about prostaglandins?

Julie-
I think i hit on this a bit in my response to Taz. Did I recomend the books "Lights Out: Sleep Sugar and Survival" and "Sex, Lies and Menopause"? Good stuf there.
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