Going to sleep early is not a bad thing. I'm happy, I got 8.5 hours last night. And if it helps keep you from eating, well then that's a bonus in my book because it means that you haven't gone off plan. Not that I've been on any sort of plan the last 3 weeks other than eating and resting up from hurricane stress
Paula,
I have a history of 4-6 hrs' sleep. Really putting in an effort to get more sleep, but I do like to stay up.
REPAIR Log: STAGE 5 "Increase," DAY 2 - 09/30/2008 Tuesday
REPAIR Log: STAGE 5 "Increase," DAY 2 - 09/30/2008 Tuesday
calories are increased to 1753 YES - Macros YES---cal 1,765cal (goal = 1753 cal) increase calorie target YES---pro:25% ....118gm.... (goal prot ...25%) YES---fat:22% .... 45gm ......(goal fat ....20%) YES---carb:53%..244gm ....(goal carb ....55%)
YES---69% carbs are starchy carbs (goal = >50%)
weight 9/29= 172 total loss= -1 (begin REPAIR 8/25=173
scale is up 5 pounds in 3 days
I believe the carbs are acting like a sponge to the water I drink
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. 55 G granola, 1/4C 2% milk
2. cottage cheese, olive brushcetta, raw vegies, peach]
4. california rolls, 2oz turkey
5. steak, brocolli, sweetpotato, small bran muffin
6. 55G granola, 1/4C milk
7. cottage cheese, papaya, frozen mango, 5 G dried coconut
__________________________ Comments/questions, how I felt: Acknowledgement: I hit my calorie target and managed carbs better
1. BM= NO (for digestion issue details see 9/1/08 log) 2. Sleep: 7 hrs
3. Up 5 pounds in 2 days with higher calories... Leigh said don't freak out, so I won't, but this is really early in the refeed to be up so much... What will happen on the real re-feed 2100-2600 cal week?
5. Foot tendon: I have appointments with 2 doctors for 10/20 & 10/31; it is still unclear whether I will need surgery this year or in the future.
5. REPAIR Stage 5: no exercise today except a 45 min slow walk __________________________
YES_ Rule 1&2: increase cal by 10%, increase carbs by 15% to 55%
YES_ 7-8 hrs sleep = 7 hours 9/29
NO_ water 64 oz: 48 oz drank
__________________________
Extra credit: all of the past 5 weeks:, spa, massage, supplements, foam roller, mobility exercises...
__________________________
To do better tomorrow: Continue REPAIR Stage 5 Increase
1. SLEEP SLEEP please get 7-8 hours sleep
2. 25% protein; 20% fat; 55% carb!!!! keep calories on target
3. increase starchy carbs to at least 50%
5. count my water (2 liters!)
don't panick about it.. if you're done with upping calories& carbs you can always see what happens when you keep calories at the same level but drop carbs in favour of fats.
There's growing evidence that after all, calories are not created equal for those of us that have insulin resistance. For these persons, they'll lose weight better on a higher fat & lowered carb diet.
However, 5 lbs is still 'nothing'. Really ... a guy I know who've leaned out to sub 10% will bloat up 10+ lbs in just 1 yes ONE single day from a refeed (yes, that'd be 600+ g of carbs though). And then drop that same 10lbs in just 1-2 days of low-carbing..and 1-2 lbs more at the end of the week.. rinse repeat rinse repeat...
don't panick about it.. if you're done with upping calories& carbs you can always see what happens when you keep calories at the same level but drop carbs in favour of fats.
There's growing evidence that after all, calories are not created equal for those of us that have insulin resistance. For these persons, they'll lose weight better on a higher fat & lowered carb diet.
However, 5 lbs is still 'nothing'. Really ... a guy I know who've leaned out to sub 10% will bloat up 10+ lbs in just 1 yes ONE single day from a refeed (yes, that'd be 600+ g of carbs though). And then drop that same 10lbs in just 1-2 days of low-carbing..and 1-2 lbs more at the end of the week.. rinse repeat rinse repeat...
I'm up 7 pounds in 4 days. I'm 1 pound heavier than when I began REPAIR, and I still have 10 more days of Stage 5 and then 7 days of 2100-2600 calories high carb. The carbs are soaking up the water???
I'm more scared than I thought, because I could actually wind up 5-8 pounds heavier than when I begain REPAIR....
The carbs were fun. I am continuing, but I'm gonna post a message to Leigh...
Attached is my 5.5 week chart, including this INCREASE to 1753 calorie week... I am up 7 pounds in 4 days, the carbs are causing me to explode ... My belly is full, but my mouth has that carb craving feeling.
Should i continue on as planned, eat more of certain carbs (sweetpotato, rice), less of others (granola, bran muffin?)... Modify the calories??
Will I gain 15 pounds in the next 15 days?
I thought I'd be braver, but I thought the gain wouldn't happen until the 2100-2600calorie refeed week.
REPAIR Summary 5 weeks Stage 1-4 Calories and results, average per week wk. goal --> actual (total cal over goal for the entire week)
1....1200 -> 1187 great (91 total calories over week's goal) -3 lb total
2....1200 -> 1296 good (672 total calories over week's goal) -6 lb total
3....1320 -> 1368 good (336 total calories over week's goal) -6 lb total
4....1386 -> 1372 great (98 total calories under week's goal)-6 lb total
5....1594 _> 1608 great (96 total calories over week's goal) -6 lb total
Not so good: 1. SLEEP: I didn't really sleep enough hours
2. ate over calories 3-4 days in a row, but by the end of week, my calories averaged at target
3. I was confused about the macros, not sure if I did them right; I continued the same 40% pro, 30% fat, 30% carb, but perhaps carb should have increased, never got that really clear.
4. Very few BM, though didn't feel constipated; ("normal for me")
Good to Great!
1. I did Foam Roller; not sure yet whether I like it
2. My food has been high quality, mostly 1 item foods, my macros have been good to great
3. Taking supplements daily; haven't noticed any effect, however.
Results
1. I lost 6 pounds in the first 2 weeks and have maintained that loss with daily fluctuation, one day hitting 7 pounds lost. I have not really lost since the first 2 weeks.
________
Comments:
I'm writing this summary AFTER I have just gained 7 pounds from 4 days of stage 5 and I am upset and fearful about 18 more days of re-feed and high carb. I feel pretty stuffed in my belly.
Have faith ... remember that REPAIR is not a fat loss program but rather a program to boost your metabolism while minimizing fat gain. Then your body will be primed for fat loss ...
Think about it from a logical standpoint ... you did not overeat by 24,500 calories (the amount you need to eat to gain 7 lbs of fat) ... it's just fluid and extra food in your gut.
__________________
Life's a Journey ... Enjoy the Ride!
Have faith ... Think about it from a logical standpoint ... you did not overeat by 24,500 calories (the amount you need to eat to gain 7 lbs of fat) ... it's just fluid and extra food in your gut.
GREAT POINT. If I eat 1750 for 14 days and just say that's 300cal/day over a 1500 maintenance (even if my maintenance is really lower than normal), that's 250x14 or 3500 cal, or just 1 pound.
Then if I eat 2500cal x 7 days, that's another 7000 cal, or only another 2 pounds.
So the fat gain shouldn't be more than 3 pounds whatever the scale says... From the science of it..
I must be a sponge soaking up that granola, bran and oatmeal...
thanks for the encouragement.
Also, remember that repair is not about losing weight. Look at it this way - you've been increasing your calories for the last three weeks and haven't gained anything from that. The idea is to raise your maintenance level so afterwards you can diet down.
Also, remember that repair is not about losing weight. Look at it this way - you've been increasing your calories for the last three weeks and haven't gained anything from that. The idea is to raise your maintenance level so afterwards you can diet down.
I was just freaked out that I would gain 10 pounds above starting weight. I have been feeling STUFFED, too stuffed even to do a good weight training yesterday.
I am going to continue to trust Leigh, as I committed in the beginning, and do her plan, and keep tracking.
BENEFITS I am already seeing:
1. I have rarely EATEN healthy foods at a maintenance level without it being binge food
2. The idea of making a healthy breakfast of MORE food rather than the "least food and calories I can find" is being an eye opener, to FEED MYSELF.
ISSUES:
1. blood in my stool past 2 days, hopefully from the granola and bran scraping my intestines. I will follow-up with gastroenterologyst and colonoscophy which I'm due for this month.
2. feeling stuffed in my stomach, but hungry in my carb craving
I didn't gain yesterday, so that's helping my spirit too.
more later,
thanks,
This last thing really is very bad news ... I'd suggest you to immediately seek out DIFFERENT starches that are non-gluten. Gluten intolerance is a very seriousn issue and is probably responsible for your MASSIVE water retention.
To me, gluten causes near immediate memory problems as well as achy joints. Dairy is more subtle, it causes immediate nasal drip but over time memory function also diminishes. I mean cheese as dairy, since milk will immediately cause mucus formation in the stool as well. Over time, it will also cause mouth ulcers as well as ruptured skin in the foot.
While I love love cheese, I've got to cut back on it.
Meanwhile do not even think about straying from the macro ratios.. you can get to the very same amounts and %s by making different choices. For starches I'm preferring rice and potatoes (both white & sweet ones).. potatoes get a worse rap than they deserve, even white ones are very satiating and have benefits like potassium.
Yesterday I've bought plantain flour but am scared to try it..
Other options are quinoa , amaranth (have bought it too but not yet tried), buckwheat and stuff like pumpkins, manioc, yam.
Much to my regret I'm also staying away from legumes though.. since I'm allergic to soy & peanuts. Lentils OTOH are pretty mild to the gut in comparison to beans. I'm loving chickpeas to death but apparently they don't love me... .
Seriously, I'm 100% certain that avoiding certain foods, without even changing calories or macro ratios was the key to my successful weight loss. I can even handle candy and simple carbs (maltodextrin, sucrose, glucose or palatinose) tons better than some starches... especially during & after exercise.
Oh.. and when eating gluten I'd be just too ravenous to care a rat's ass about macros & calories, I'd just eat & eat & eat... too much. Non-allergenic foods don't do this to me...
This last thing really is very bad news ... I'd suggest you to immediately seek out DIFFERENT starches that are non-gluten. Gluten intolerance is a very seriousn issue and is probably responsible for your MASSIVE water retention.
To me, gluten causes near immediate memory problems as well as achy joints. Dairy is more subtle, it causes immediate nasal drip but over time memory function also diminishes. I mean cheese as dairy, since milk will immediately cause mucus formation in the stool as well. Over time, it will also cause mouth ulcers as well as ruptured skin in the foot.
While I love love cheese, I've got to cut back on it.
Meanwhile do not even think about straying from the macro ratios.. you can get to the very same amounts and %s by making different choices. For starches I'm preferring rice and potatoes (both white & sweet ones).. potatoes get a worse rap than they deserve, even white ones are very satiating and have benefits like potassium.
Yesterday I've bought plantain flour but am scared to try it..
Other options are quinoa , amaranth (have bought it too but not yet tried), buckwheat and stuff like pumpkins, manioc, yam.
Much to my regret I'm also staying away from legumes though.. since I'm allergic to soy & peanuts. Lentils OTOH are pretty mild to the gut in comparison to beans. I'm loving chickpeas to death but apparently they don't love me... .
Seriously, I'm 100% certain that avoiding certain foods, without even changing calories or macro ratios was the key to my successful weight loss. I can even handle candy and simple carbs (maltodextrin, sucrose, glucose or palatinose) tons better than some starches... especially during & after exercise.
Oh.. and when eating gluten I'd be just too ravenous to care a rat's ass about macros & calories, I'd just eat & eat & eat... too much. Non-allergenic foods don't do this to me...
I have to agree with this Etana ... one of the notes I wrote myself to talk to you about was at the very least doing a trial elimination diet. My recommendation would be as Espi's ... eliminate all sources of gluten (you can find a comprehensive list of gluten-containing foods here) and also cutting out all dairy for the same period of time. Lactose and gluten have similar chemical structures and your symptoms certainly point to some sort of intolerance. After a few weeks to a month of elimination, if you want, you can add back in one at a time to see if you get these symptoms again. Or you might feel so much better that it is worth it to you to keep avoiding.
I will tell you that I am also gluten intolerant/Celiac ... I did not particularly complain of digestive discomfort (unless you count the disgusting malodorous gas that I had on a daily basis) ... my main complaint was joint pain, mostly in my feet and mostly in the mornings, an inability to lose weight, and my doctor was concerned about some markers for inflammation that were elevated in my bloodwork. I had regular bowel movements (no constipation and no diarrhea). I would have said that I had no stomach pain.
After going gluten-free, I no longer have any gas (I mean ZERO), my joint pains have gone away, I am finally losing weight (that I could not seem to lose before), and my stomach for the first time in my life has no pain. You see, it was there for as long as I could remember, so I became desensitized to it. I had been to at least 6 different specialists and not a single one of them ever said to eliminate gluten. (And my primary doctor was also a gastroenterologist!) My hormone/anti-aging doc is the one who finally recommended it.
Something to think about ...
__________________
Life's a Journey ... Enjoy the Ride!
This last thing really is very bad news ... I'd suggest you to immediately seek out DIFFERENT starches that are non-gluten. Gluten intolerance is a very seriousn issue and is probably responsible for your MASSIVE water retention.
To me, gluten causes near immediate memory problems as well as achy joints. Dairy is more subtle, it causes immediate nasal drip but over time memory function also diminishes. I mean cheese as dairy, since milk will immediately cause mucus formation in the stool as well....
Meanwhile do not even think about straying from the macro ratios.. you can get to the very same amounts and %s by making different choices. For starches I'm preferring rice and potatoes (both white & sweet ones).... Other options are quinoa , amaranth , buckwheat. pumpkins, manioc, yam.
...Seriously, I'm 100% certain that avoiding certain foods, without even changing calories or macro ratioswas the key to my successful weight loss. I can even handle candy and simple carbs (maltodextrin, sucrose, glucose or palatinose) tons better than some starches... especially during & after exercise.
Oh.. and when eating gluten I'd be just too ravenous to care a rat's ass about macros & calories, I'd just eat & eat & eat... too much. Non..
Quote:
Originally Posted by UConnJulie
I have to agree with this Etana ... one of the notes I wrote myself to talk to you about was at the very least doing a trial elimination diet. My recommendation would be as Espi's ... eliminate all sources of gluten (you can find a comprehensive list of gluten-containing foods here) and also cutting out all dairy for the same period of time. Lactose and gluten have similar chemical structures and your symptoms certainly point to some sort of intolerance. After a few weeks to a month of elimination, if you want, you can add back in one at a time to see if you get these symptoms again.
...
I will tell you that I am also gluten intolerant/Celiac ...
After going gluten-free, I no longer have any gas (I mean ZERO), my joint pains have gone away, I am finally losing weight (that I could not seem to lose before), and my stomach for the first time in my life has no pain.(And my primary doctor was also a gastroenterologist!) My hormone/anti-aging doc is the one who finally recommended it.
Something to think about ...
Julie and Espi, Thanks for the comments.
I will think more about this over the weekend. I may wait to eliminate gluten and dairy until Metaburn or completion of REPAIR. Not sure, but there's so much juggling and so time consuming...
> This last thing really is very bad news ...
I assume you are commenting on the blood in stools, that is my only concern, and I have phoned to make that colonoscophy appt, but I don't think there is an issue. I think it is temporary irritation from the granola. I think my colon is okay based on an incomplete colonoscophy from last year, and a clean one from 9 years ago.
I don't think I have symptoms of Celiac, since I am constipated, not diahrrea and have not skin or joint conditions. Only my knee but I think that is improper lunges/squats. But I will research it more this weekend. I DO have some stomach condition diagnosed as IBS by gastroenterologists who don't seem to be interested in nutrition.
I did go for the first visit to an aging/hormone dr, and she is now my primary care Dr. but I'm not sure about her. She told me to avoid peanuts and to add more steady state 132 HB cardio to my 6-day a week HIIT and Jazzercise and Turbulence Training. I came to FLTS instead. Also, she ran tests, charged $200 (I think that was cheap, some of it was charged to insurance), but found my only allergies were mold.
> (you can find a comprehensive list of gluten-containing foods here)
The list says UNSAFE gluten-free foodlist. I didn't understand that. And it seemed to be foods WITH gluten. "Unsafe Gluten-Free Food List (Unsafe Ingredients)" Does this mean it is a list of Gluten-containing AND also unsafe ingredient foods?
What about oats?
During all my low carb days, I really didn't eat wheat at all, or maybe a bit during the week. But I do eat fat free cottage cheese and Greek yogurt as staple proteins.
I still am more apt to start a limiting diet during a cut, since it seems so complicated now to get enough food in. But I will be conscious and see if I can do it... Don't think I'm ready to give up the cc or Greek yogurt yet.
Since I began REPAIR, I haven't had stomach aches or gas. I think the simple foods and small meals are key for me.
I have to agree with this Etana ... one of the notes I wrote myself to talk to you about was at the very least doing a trial elimination diet. My recommendation would be as Espi's ... eliminate all sources of gluten (you can find a comprehensive list of gluten-containing foods here) and also cutting out all dairy for the same period of time. Lactose and gluten have similar chemical structures and your symptoms certainly point to some sort of intolerance. After a few weeks to a month of elimination, if you want, you can add back in one at a time to see if you get these symptoms again. Or you might feel so much better that it is worth it to you to keep avoiding.
What of my symptoms are you triggering in on?
Here are some I have mentioned; are you seeing others I have said?
1. very slow intestine muscle wave movement, resulting in infrequent BMs
2. constipation without discomfort
3. tight gas knot in upper right and upper left corners of large intestines, aggrivated by (I think) bad oils and probably gluten (and maybe dairy)
4. reflux "cured" by simple clean foods and avoidance of bad oils
5. Aching thighs on front and outside (been using the foam roller)
6. Inability to lose fat weight on 1200 cal and 3 days Interval, 3 days TT and 1-2 days Jazzercise, but little NEAT
7. Extremely fast weight gain after re-introduction of carbs including gluten
I don't think I have enough symptoms for celiac. Is there a medical test? Celiac Disease Information
Signs and symptoms due to malabsorption. Some signs of malabsorption associated with from celiac disease include:
• Abdominal cramps, gas and bloating YES • Diarrhea• Fatigue or general weakness ???? don't sleep enuf • Foul-smelling or grayish stools that are often fatty or oily • Osteoporosis ??? post-menopausal • Stunted growth in children
• Weight loss
Signs and symptoms of malnutrition and vitamin or mineral deficiencies:
Celiac disease is diagnosed by a blood test. Any doctor can do it. Gluten intolerance is a different issue and much controversey about it and whether or not it really exists but many people report great changes from eliminating Gluten. I also know a few people that tried for a variety of ailments and found it made no difference. Like everything very individual...
blood in stool is NOT normal. Eating granola or high fiber would not cause bloody stool normally in a healthy person. Good thing you are getting a colonoscopy soon.
You mention that you have been going over calories. That could be accounting for the gain, not just the fact you are eating carbs. I would stick with the program, just try to hit the calories.
Celiac disease is diagnosed by a blood test. Any doctor can do it. Gluten intolerance is a different issue and much controversey about it and whether or not it really exists but many people report great changes from eliminating Gluten. I also know a few people that tried for a variety of ailments and found it made no difference. Like everything very individual...
blood in stool is NOT normal. Eating granola or high fiber would not cause bloody stool normally in a healthy person. Good thing you are getting a colonoscopy soon.
My stool was okay today. The granolla was very DRY/rough. But I will be having the test, and I hadn't had roughage other than vegies in a long time. I also had a physical with some stool test within the past 6 months/normal.
You mention that you have been going over calories. That could be accounting for the gain, not just the fact you are eating carbs. I would stick with the program, just try to hit the calories.
No, I went over for 2-3 days, but by the end of the week my average for the week was only 90 calories total higher than the target.
I know calories are non-negotiable.
I also do tend to stay away from wheat/gluten. I had gone to a "voodoo doctor" (chiropractor who now does muscle balancing, BRT, etc in Northern VA, and he "balanced my T3 T4 and other various things with variouse techniques and has actually helped some of the time. So I am used to modifying my diet to see the effects.
Most of what I've noticed, is that if I eat without thinking, just what crosses my path (lol), incl wheat, cake, processed ingredients, I get stomach ache every day after 2 or 4pm in upper right intestine corner. With simpler cleaner food I do not have these symptoms...
thanks,
That stomach ache is exactly what I get as well , either immediately upon eating gluten or after a longer period of time with cheese.
Form me, it's not really too difficult to avoid gluten and I don't even seek out specific non-gluten foods, I'm just avoiding most gluten-like grains.
As for oats, the genetic make-up of oat protein is eerily similar to gluten. Some people tolerate oats just fine, others don't .
I get really bad gas when I eat a lot of bread and sugary food. No pains or anything but gas that my DH said can clear a room LOL
I was tested for celiac after my cousin and her son were diagnosed with it but it was negative.
Never tried to eliminate gluten but have thought abut it. I have terrible cravings for bread. No other carbs get to me. Would be just fine and dandy if never ate rice, pasta, potatoes again but bread is a different story. I can eat an entire loaf in one sitting LOL My binges are always on either bread products and/or baked sweets like cake/cookies.
Lara, Celiac testing is unfortunately NOT as simple as a blood test. There are many false-negatives with the blood test. Even with small intestine biopsy there can be false-negatives. In other words, you can test negative for Celiac and still have it. The best test is a dietary challenge. Eliminate the gluten for a period of time, note any reduction in symptoms. Add it back and and note any chages in symptoms.
Etana, constipation and fatigue are two of the most common symptoms of gluten intolerance. Here's an article on it along with some suggestions on how to get things moving again. And the unsafe food list is to let you know where gluten hides. Yes, it is not as simple as wheat, barley, rye, and oats. It is in anything with malt flavoring or malt syrup (a sweetener). Modified food starch might or might not be made with wheat. Soy sauce. Etc.
The best test is a diet challenge.
__________________
Life's a Journey ... Enjoy the Ride!
That stomach ache is exactly what I get as well , either immediately upon eating gluten or after a longer period of time with cheese.
For me, it's not really too difficult to avoid gluten and I don't even seek out specific non-gluten foods, I'm just avoiding most gluten-like grains.
As for oats, the genetic make-up of oat protein is eerily similar to gluten. Some people tolerate oats just fine, others don't .
I don't have the pain too often lately, espec during 5 weeks' REPAIR, but the deep gas pocket is still there.
It's amazing that the doctors aren't interested in seeing what cures it, or in understanding how foods affect it.
I'm still on a sleuthing mission to identify what causes it; I used to have my hand in my pants' waist on the right all afternoon and evening, holding on to the ache. It's a deep knot of gas. I've been having weekly short massages during REPAIR ($15 for 15 min at my gym), and the masseur has been pressing that area and I can feel the knot of gas, kind of deep inside, top right corner. I worried that it was an organ, gall bladder, ... But I think it is gas.
I pretty much avoid "gluten" though I don't really think of it anymore. When I'm eating 1200 cal, there's not all that much food, after all, so it's gotta be protein and vegie to fill me up.
My biggest concern, I think, (besides no fat loss) is less the pain than the fact that I eat a large salad every day, plus a cup of steamed broccoli or vegie, and it just sits undigested, sometimes for 10 days before a BM.
When I'm eating 1200 cal, sometimes a "free day" will have some bread and butter within the allowed calories for the day.
My plan is when I begin Metaburn, I want a REALLY STRICT cut. I'll be willing to experiment with food avoidance during that time. Everything countable. Therefore, I will enjoy restaurant meals during my refeed week that preceeds Metaburn, since I'll be avoiding them for the next 12 weeks.
Lara, Celiac testing is unfortunately NOT as simple as a blood test. There are many false-negatives with the blood test. Even with small intestine biopsy there can be false-negatives. In other words, you can test negative for Celiac and still have it. The best test is a dietary challenge. Eliminate the gluten for a period of time, note any reduction in symptoms. Add it back and and note any chages in symptoms.
Etana, constipation and fatigue are two of the most common symptoms of gluten intolerance. Here's an article on it along with some suggestions on how to get things moving again. And the unsafe food list is to let you know where gluten hides. Yes, it is not as simple as wheat, barley, rye, and oats. It is in anything with malt flavoring or malt syrup (a sweetener). Modified food starch might or might not be made with wheat. Soy sauce. Etc.
The best test is a diet challenge.
Celiac Disease Constipation When the antibodies created by gluten attack these villi, the villi slowly wear down over time, often eventually being completely destroyed.
OH! that's a horrible thought!!!
That is VERY INTERESTING. Thanks for the link. I really appreciate this sleuthing; it's wonderful to have other interested souls. The doctors aren't interested and the aging/hormone doctor was somewhat of a disappointment to me in our first visit 3 months ago.
Every morning before you eat anything else, drink a tall glass of warm water with a natural fiber supplement, such as one which uses psyllium. You can take it either as a powder mixed in with the water or a pill, whichever you prefer.
With this fiber or right after consuming it, I strongly suggest a supplement (or more than one supplement if you can’t find a single one with these in it) containing slippery elm bark, flax seed and L-Glutamine (often listed as just glutamine).
At any point in the day, take a probiotic supplement which comes in an enteric covered capsule or pearl. A quality probiotic contains multiple strains of friendly bacteria (such as lactobacillus acidophilus, which is used in most yogurts). The enteric coating protects the friendly bacteria from your stomach so that it is not killed too early in your digestive tract. This helps it reach and flourish within your small intestine. I really like Nature’s Way Reuteri pearls.
Take a flax oil supplement in the later part of the day. This is different than taking a ground seed or a supplement with flax in it. You need the lubricating quality of a flax oil supplement.
Be sure to drink plenty of water throughout the day — soda-pop, coffee and alcoholic beverages do NOT count. You REALLY need to increase your water intake if you’re constipated.
You knew this one was coming: you really need to get regular exercise every single day. This can mean different things to different people so I won’t go into detail here, but at least try to get in a well-paced walk every single day.
If you do these every day for a week to two weeks, you should start to experience a significant improvement in your regularity and comfort. Constipation from Celiac Disease can be tough, so I urge you to remain discipline and motivated.
Now, I can go along with this, and try it, but psillium hasn't helped me, and I've been taking the probiotic for 4 weeks with no affect. AND I was the same way when I was really not eating gluten for months. But I'll look again at that anti-gluten free list, and I think I try these suggestions.
It's so great to speak with women/folks who are even interested in healing this....! Plus, know more than I do. Thanks!
by the way, Leigh had suggested xanthem gum, but 1t/day hasn't really had an effect yet.
For a small minority of people, less fiber rather than more has been the solution to constipation problems.
Also, another tricky food = brassicae/cabbage. They can affect thyroid I'm told but they mainly will cause gas. I've been eating brussel sprouts 3 consecutive days and while gas barely ever is a problem, it now is. You mention broccoli. It's a type of cabbage I do eat but always very well 'done' = almost overcooked. NEVER as a salad. I wonder whether your steamed broccoli isn't too tender?
For a small minority of people, less fiber rather than more has been the solution to constipation problems.
Also, another tricky food = brassicae/cabbage. They can affect thyroid I'm told but they mainly will cause gas. I've been eating brussel sprouts 3 consecutive days and while gas barely ever is a problem, it now is. You mention broccoli. It's a type of cabbage I do eat but always very well 'done' = almost overcooked. NEVER as a salad. I wonder whether your steamed broccoli isn't too tender?
I know... I've avoided broccoli for months at a time. Sometimes I think raw vegies are the problem: having 3 cups of raw vegies x 10 days in my intestines... no answer yet.
Perhaps during Metaburn, I'll try to really have an isolating diet for 2 weeks at a time. If I can stand it. But I seem to be able to find yummy foods when I avoid a group of foods... Like: stop nuts,... Oh I haven't eaten avocado in a long while...
REPAIR Log: STAGE 5 "Increase," DAY 3 - 10/01/2008 Wednesday
REPAIR Log: STAGE 5 "Increase," DAY 3 - 10/01/2008 Wednesday
calories are increased to 1753 PERFECT- Macros YES---cal 1,748cal (goal = 1753 cal) increase calorie target YES---pro:25% ....113gm.... (goal prot ...25%) YES---fat:20% .... 39gm ......(goal fat ....20%) YES---carb:56%..253gm ....(goal carb ....55%)
YES---69% carbs are starchy carbs (goal = >50%)
weight 9/29= 174 total GAIN +1(begin REPAIR 8/25=173
scale is up 7 pounds in 4 days
I believe the carbs are acting like a sponge to the water I drink
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. chestnuts2. california rolls, chicken
4. spinach mozz. ravioli, turkeyburger, cheese, brocolli, sweetpotato
5. papaya, greek yogurt, granola
6. turkey, rice, 43gm TJs garlic Nan, caulliflower
7. bran muffin, granola, milk, cashews
__________________________ Comments/questions, how I felt: Acknowledgement: I hit my calorie target and managed carbs better
1. BM= 1A (for digestion issue details see 9/1/08 log)
2. note: but blood in stools (I think from the granola) 3. Sleep: 8.5 hrs
3. Up 7 pounds in 4 days with higher calories... Leigh said don't freak
5. Foot tendon: I have appointments with 2 doctors for 10/20 & 10/31; it is still unclear whether I will need surgery this year or in the future.
5. REPAIR Stage 5: Jazzercise hour, really fun!!!
__________________________
YES_ Rule 1&2: increase cal by 10%, increase carbs by 15% to 55%
YES_ 7-8 hrs sleep = 8.5 hours 9/30 YES_ water 64 oz: yes
__________________________
Extra credit: all of the past 5 weeks:, spa, massage, supplements, foam roller, mobility exercises...
__________________________
To do better tomorrow: Continue REPAIR Stage 5 Increase
1. SLEEP SLEEP please get 7-8 hours sleep
2. 25% protein; 20% fat; 55% carb!!!! keep calories on target
3. increase starchy carbs to at least 50%
5. count my water (2 liters!)
Lara, Celiac testing is unfortunately NOT as simple as a blood test. There are many false-negatives with the blood test.
Interesting, did not know that. My doc just said "negative" and that is that. I don't have all the symptoms but I wonder about the cravings maybe being a sign of some intolerance. I mean sure, everyone gets cravings but my bread cravings are unreal and extreme
How long does the elimination trial need to last?
Etana--I mentioned it before I think but have you tried Glucumannon? It is a fiber that I have found to really help with regularity. It is a powder in capsules and you open up the capsule and mix with some water and then add to yogurt, cottage cheese, soups, etc. You can't take the capsule directly, apparently it can swell in your esophogus. Works much better than psyillum, fiber con, metamucil, etc for me. I order it from vitacost.com
LaraT from how you describe it, you certainly DO have an odd response to gluten/wheat.. it'd pay to stay away from all gluten for about 10-14 days and see what happens.
Etana.. my perennial favourite is really soup & stews. It may be considered 'wrong' to overcook veggies but my stomach likes them this way. For salads I'm very fond of pickled greens, like pickled bellpepper, gherkins, shallots , picallilli etc. When it comes to actual raw stuff, not so much.. I do like using chicory leafs for salad.
REPAIR Log: STAGE 5 "Increase," DAY 4 - 10/02/2008 Thursday
REPAIR Log: STAGE 5 "Increase" DAY 4 - 10/02/2008 Thursday
calories are increased to 1753 OUCH- Macros HIGH---cal 2,217cal (goal = 1753 cal) increase calorie target YES---pro:24% ....138gm.... (goal prot ...25%) HIGH---fat:28% .... 72gm ....(goal fat ....20%) LOW---carb:48%..279gm ....(goal carb ....55%)
YES---69% carbs are starchy carbs (goal = >50%)
weight 9/29= 174 total GAIN +1(begin REPAIR 8/25=173
10/3: scale is steady, whew!
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. oatmeal, milk, br sugar; 2 eggwhites, 1 egg 20gm lox
2. turkeyburger, cheese, rice, cauliflower, 3 small Reese peanut-chocolates
3. papaya, cottage cheese, bran muffin
3. builders Protein bar
6. At friend's home: tilapia, couscous, eggplant pistouille, salad, lite ital drsg;
7. Dessert at friends: red rasberries, blueberries, in blueberry sauce on angel food cake with whipped cream
8. CHOCOLATE: 43gm Bliss pieces, 1 girdelli chocolate, 1 Nestle 100Grand fun size chocolate
__________________________ Comments/questions, how I felt: Acknowledgement: I did my full body workout and foam roller
1. BM= 1D (for digestion issue details see 9/1/08 log)
2. note: NO blood in stools 3. Sleep: 7.5 hrs
3. Weight steady on scale, pants feel better, less bloat
4. I'm PACKING IN THE FOOD. Very weird to EAT!!! To FEED myself instead of see what's the LEAST calories I can eat and still have 6 meals... But I felt reallly stuffed, like I'm eating needlessly, and then I also felt I had room to indulge. When the macros work is when I have it figured in fitday.com IN ADVANCE, and I know exactly what I have left to eat. I thought I wasn't over calories and could have the chocolate; I thought i had 700 calories to play with, but I miscalculated. Friday will be a "0-chocolate day."
5. Foot tendon: hurt after 3 days' exercise
5. REPAIR Stage 5: did my LIGHT full body workout and foam roller
__________________________
YES_ Rule 1&2: increase cal by 10%, increase carbs by 15% to 55%
YES_ 7-8 hrs sleep = 7.5 hours 9/30
YES_ water 64 oz: yes
__________________________
Extra credit: all of the past 5 weeks:, spa, massage, supplements, foam roller, mobility exercises...
__________________________
To do better tomorrow: Continue REPAIR Stage 5 Increase
1. SLEEP SLEEP please get 7-8 hours sleep
2. 25% protein; 20% fat; 55% carb!!!! keep calories on target
3. increase starchy carbs to at least 50%
5. count my water (2 liters!)
I can eat 1255 today to align my calories to my target calories, or I can eat 1587 calories per day for next 3 days to meet target calories of 1753/day.
I intend to eat more than 1255, but not a lot more, so the next 2 days are what they should be.
LaraT from how you describe it, you certainly DO have an odd response to gluten/wheat.. it'd pay to stay away from all gluten for about 10-14 days and see what happens.
Etana.. my perennial favourite is really soup & stews. It may be considered 'wrong' to overcook veggies but my stomach likes them this way. For salads I'm very fond of pickled greens, like pickled bellpepper, gherkins, shallots , picallilli etc. When it comes to actual raw stuff, not so much.. I do like using chicory leafs for salad.
Soup!!! great idea! And it's fall going into winter! Perfect!
Ahh, but no barley in the soups... oh well. I like bean soups... I'll make soup tonight!
And I love tossing my chicken or turkey in the soup for a balanced meal, mmm and some grain.
I just remembered what happened last winter. Beginning mid October I had TERRIBLE stomach ache in just this same spot. After 6 weeks, somehow I realized how much caffeine tea I was drinking. In order to drink a lot, every morning I would make a liter and a quart thermos of chai tea or green tea or peppermint tea. I would put 2 bags in the liter, and would happily drink tea all evening when I got home.
I stopped drinking the chai and green teas and within 2-3 days my stomach aches was gone.
I already knew caffeine/coffee exacerbates my reflux and my stomach ache. I fogot about it in earlier messages here today.
I have since heard that if you throw out the first 60 seconds of tea that steeped, that 90% of the caffeine gets tossed, and you can steep the bag and drink the tea "decaffinated" but i haven't tried yet.
... My belly is full, but my mouth has that carb craving feeling.
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