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Specializing in Nutrition, Running/Endurance Sports, and Functional Fitness

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Eggs!

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Eggs can be a controversial part of one's diet depending on who you talk to.  Here is an interesting article on the topic from BBC News.  REGULAR EGGS, 'NO HARM TO HEALTH'

 

 

 

 

 

 

Post comments, and/or favorite way to enjoy eggs...

 

Performance vs Appearance

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A great article written by Laura Rankin, a dedicated athlete from CrossFit OKC and a friend.  Laura programs WODs for a group of lady's, and occasionally posts nuggets like this; so go check her blog out HERE

Why do YOU work out???

Saturday, March 28, 2009

Performance Based vs. Appearance Based--an opinion

What is your underlying reason to work out? Lately I’ve been thinking about my reason. For nearly two years I have been working out at a gym several times a week. I’m pretty certain that my original motivation to “get in shape” was appearance based. At some point, very early on in the process, that changed. I don’t know if it was my trainer, Jason, or if it was just the general CrossFit attitude, but regardless of my own personal intentions, the focus of the workouts was always to improve. To progress. Was this attitude of progress focused on improving appearance? No. The improvement was focused on everything BUT appearance, i.e. better overall health, increased strength, stamina, flexibility, coordination, and endurance. In other words, what you do in the gym should transfer to all other areas of your life. And guess what? Improved appearance just kind of happens.

I believe that focusing your efforts on performance instead of appearance is much healthier. While both endeavors have seemingly no end, the focus on appearance is so defeating. For instance, I will never have long legs or be curvy, and I am never going to get any younger. Chasing appearance could truly take over hours that are of much better use otherwise. Basing my workouts on performance, however, forces my body to become its best. To continually improve performance, my body has to become leaner, stronger, and more flexible. We come in all different shapes and sizes and all have different areas of strengths and weaknesses, but by doing workouts that routinely challenge your body in constantly varied ways, your body will just naturally attempt to adapt itself to perform better. Your body will become the best that it can be, and I believe this will make your appearance the best that it can be.

So, if your reason for working out is strictly for appearance, I encourage you to redirect your efforts towards performance. Most of our workouts are totally measurable. That is why we keep track of past efforts. You can improve your time, the amount of weight lifted, the distance you ran and the number of reps you completed. You can improve by going from counter-top push-ups to knee push-ups to regular push-ups. You will want your performance to improve because you will want to jump higher, run faster, lift more. You will want to be able to climb that mountain with your family and feel great, you will want to work in your garden and not get sore legs from all the up and down, you will want to go skiing for the first time in 10 years and not want to quit after ½ a day. The workouts you do in the gym should carry over to the “workout” that is the rest of your life! I don’t think that watching yourself in the mirror performing bicep curls (a strictly appearance based exercise) will have that kind of carry over.

I can almost guarantee you that if you are pushing toward better performance, you will naturally want to improve your diet. You may see improvements in the beginning without changing your diet, but to continue getting the “high” you feel from improving performance, you’ll have to clean up your diet. Again, you are not changing your diet necessarily for appearance reasons, you are changing your diet for performance reasons. To me, this is a much healthier direction of efforts. We all know the perils that can come of eating (or not eating) to improve appearance. However, if you are eating to perform better, you will be eating a diet that is healthy for your body. You know that you feel better during workouts if you have been eating a healthy diet. You know that eating junk makes you feel terrible during workouts…so, you’ll start wanting to eat healthier. Obviously, there is a carry over into the rest of your life. Your body functions better for workouts, yes. But it also functions better for life. Among other things, you will be sick less frequently and you will have much more energy. For me, everything just feels clearer. I enjoy things more. I believe that much of your outward appearance is a reflection of your inward feeling.

So you see, chasing performance will give you the best of everything. Your body will become a healthier and more efficient vessel, and improved appearance cannot help but follow.

~Picture courtesy of CFOKC

 

 

The Most Dangerous Man in Endurance Training!

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Very cool interview with Brian MacKenzie of CrossFit Endurance  The mad scientist behind EFFICIENT/POWERFUL endurance training...CLICK HERE for the interview.

 

Bmack, attacking the solo Miracle Mile, 45lb bar locked  out overhead. Pulling the foot from the ground and a stable mid line..

 ~Photo courtesy of www.crossfitendurance.com

 

 

CrossFit Football!!

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Two things near and dear to my heart have now been united.  CrossFit and Football.  Watch for more of this as I get to attend the inaugural CrossFit Football cert in May...

 What is CrossFit Football?

CrossFit Football is a strength and conditioning program designed for football players and participants in contact sports.

We use organic functional movements performed at high intensity to simulate the demands placed on an athlete during a football game. Football is a game of seconds and inches. CrossFit Football knows the demands placed on players during the game and the distances they will have to travel. With this in mind, we can replicate the stresses and situations a player will face on the field. By combining high intensity movements with a comprehensive strength and speed program, the result is a training program that is unparalleled in the industry.

How do we know CrossFit Football's programming works? Because it has been designed by NFL players and some of the top coaches in the world. Not only has it been created by top athletes, but it has been used to compete at the highest levels of professional sports. the utility of this program is not theoretical; it has not been designed by someone that thinks it might work, but by athletes and coaches that have dominated at the highest levels of competitive athletics.

The CrossFit Football program is designed to work for all players regardless of age or experience. The loads, distances, times, intensity, and programming can be scaled, and the program has been designed to meet the needs of athletes at all levels of training advancement.

Every football player needs to be strong in mind, heart and body. He needs to be fast and explosive. He needs to be able to perform when tired and exhausted. This applies to NFL players the same as it applies to Pop Warner.

CrossFit Football meets these needs, for all players.

 ~Courtesy of CrossFitFootball.com

 

What the Heck?!?!

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Another good one from John Welbourn and CF Balboa

 20% of U.S. Preschooler's are obese


..A striking new study says almost 1 in 5 American 4-year-olds is obese, and the rate is alarmingly higher among American Indian children, with nearly a third of them obese...almost 13% of Asian children were obese, along with 16% of whites, almost 21% of blacks, 22% of Hispanics, and 31% of American Indians...overall, more than half a million 4-year-olds are obese, the study suggests. Obesity is more common in Hispanic and black youngsters, too, but the disparity is most startling in American Indians, whose rate is almost double that of whites...

 

Lats: Not Just for Pulldowns!

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Lats: Not Just for Pulldowns!


Imagine, for a second, that I was to tell you that there's a muscle that:

You'd probably think I was nuts. Surely the strength training community would've caught on by now, right? Well, I wouldn't say that they haven't caught on; I'd just say that they haven't learned how to utilize this muscle — and it does exist — in the right ways. Perhaps the worst part is that this muscle has a big cross sectional area already, so it's staring people right in the face.

I'm talking about the latissimus dorsi, lats for short. Let's get to it...

CLICK HERE for the rest of the story.

 

Determination

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Have you ever been determined to the point of tears?  I have a few times in my life.  I witnessed an athlete this week display determination like I haven't seen in a long time.  Laura is an inspiration to all she meets.  She was doing a workout this week that happens to be a thorn in her side.  "Annie" is the workout.  50-40-30-20-10 reps for time of Double Under's and Sit ups. 

 

A double under is two passes of the jump rope in one jump.  Laura is not a big fan of double unders, and she has admitted this WOD has brought her to tears.  

She took it on this week and was frustrated once again, but she DID NOT quit, and was DETERMINED to complete the WOD as RX'd.  

I don't believe tears were a part of her workout, but as one of her coaches I fought some tears back watching this determined athlete.

 

Rest In Peace Brothers

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Thanks to Freddy C. at Crossfit One World for this post:  The ultimate sacrifice paid. 

 

 

 

 

 

 

 

Clockwise from top left: John Hege, Sgt. Daniel Sakai, Sgt. Ervin Romans, and Sgt. Mark Dunakin.

Four officers from Oakland PD were killed in the line of duty on Saturday, March 21, 2009. Our thoughts and prayers go out to the families and friends of our fallen brethren and to all members of OPD.

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Take a few moments to read this article in honor of these brave four men:

On Sheep, Wolves, and Sheepdogs
 By LTC (RET) Dave Grossman, author of "On Killing."

Honor never grows old, and honor rejoices the heart of age. It does so because honor is, finally, about defending those noble and worthy things that deserve defending, even if it comes at a high cost. In our time, that may mean social disapproval, public scorn, hardship, persecution, or as always,even death itself. The question remains: What is worth defending? What is worth dying for? What is worth living for? - William J. Bennett - in a lecture to the United States Naval Academy November 24, 1997

One Vietnam veteran, an old retired colonel, once said this to me: "Most of the people in our society are sheep. They are kind, gentle, productive creatures who can only hurt one another by accident." This is true. Remember, the murder rate is six per 100,000 per year, and the aggravated assault rate is four per 1,000 per year. What this means is that the vast majority of Americans are not inclined to hurt one another. Some estimates say that two million Americans are victims of violent crimes every year, a tragic, staggering number, perhaps an all-time record rate of violent crime. But there are almost 300 million Americans, which means that the odds of being a victim of violent crime is considerably less than one in a hundred on any given year. Furthermore, since many violent crimes are committed by repeat offenders, the actual number of violent citizens is considerably less than two million.

Thus there is a paradox, and we must grasp both ends of the situation: We may well be in the most violent times in history, but violence is still remarkably rare. This is because most citizens are kind, decent people who are not capable of hurting each other, except by accident or under extreme provocation. They are sheep.

I mean nothing negative by calling them sheep. To me it is like the pretty, blue robin's egg. Inside it is soft and gooey but someday it will grow into something wonderful. But the egg cannot survive without its hard blue shell. Police officers, soldiers, and other warriors are like that shell, and someday the civilization they protect will grow into something wonderful.? For now, though, they need warriors to protect them from the predators.

"Then there are the wolves," the old war veteran said, "and the wolves feed on the sheep without mercy." Do you believe there are wolves out there who will feed on the flock without mercy? You better believe it. There are evil men in this world and they are capable of evil deeds. The moment you forget that or pretend it is not so, you become a sheep. There is no safety in denial.

"Then there are sheepdogs," he went on, "and I'm a sheepdog. I live to protect the flock and confront the wolf."

If you have no capacity for violence then you are a healthy productive citizen, a sheep. If you have a capacity for violence and no empathy for your fellow citizens, then you have defined an aggressive sociopath, a wolf. But what if you have a capacity for violence, and a deep love for your fellow citizens? What do you have then? A sheepdog, a warrior, someone who is walking the hero's path. Someone who can walk into the heart of darkness, into the universal human phobia, and walk out unscathed.

Let me expand on this old soldier's excellent model of the sheep, wolves, and sheepdogs. We know that the sheep live in denial, that is what makes them sheep. They do not want to believe that there is evil in the world. They can accept the fact that fires can happen, which is why they want fire extinguishers, fire sprinklers, fire alarms and fire exits throughout their kids' schools.

But many of them are outraged at the idea of putting an armed police officer in their kid's school. Our children are thousands of times more likely to be killed or seriously injured by school violence than fire, but the sheep's only response to the possibility of violence is denial. The idea of someone coming to kill or harm their child is just too hard, and so they chose the path of denial.

The sheep generally do not like the sheepdog. He looks a lot like the wolf. He has fangs and the capacity for violence. The difference, though, is that the sheepdog must not, can not and will not ever harm the sheep. Any sheep dog who intentionally harms the lowliest little lamb will be punished and removed. The world cannot work any other way, at least not in a representative democracy or a republic such as ours.

Still, the sheepdog disturbs the sheep. He is a constant reminder that there are wolves in the land. They would prefer that he didn't tell them where to go, or give them traffic tickets, or stand at the ready in our airports in camouflage fatigues holding an M-16. The sheep would much rather have the sheepdog cash in his fangs, spray paint himself white, and go, "Baa."

Until the wolf shows up. Then the entire flock tries desperately to hide behind one lonely sheepdog.

The students, the victims, at Columbine High School were big, tough high school students, and under ordinary circumstances they would not have had the time of day for a police officer. They were not bad kids; they just had nothing to say to a cop. When the school was under attack, however, and SWAT teams were clearing the rooms and hallways, the officers had to physically peel those clinging, sobbing kids off of them. This is how the little lambs feel about their sheepdog when the wolf is at the door.

Look at what happened after September 11, 2001 when the wolf pounded hard on the door. Remember how America, more than ever before, felt differently about their law enforcement officers and military personnel? Remember how many times you heard the word hero?

Understand that there is nothing morally superior about being a sheepdog; it is just what you choose to be. Also understand that a sheepdog is a funny critter: He is always sniffing around out on the perimeter, checking the breeze, barking at things that go bump in the night, and yearning for a righteous battle. That is, the young sheepdogs yearn for a righteous battle. The old sheepdogs are a little older and wiser, but they move to the sound of the guns when needed right along with the young ones.

Here is how the sheep and the sheepdog think differently. The sheep pretend the wolf will never come, but the sheepdog lives for that day. After the attacks on September 11, 2001, most of the sheep, that is, most citizens in America said, "Thank God I wasn't on one of those planes." The sheepdogs, the warriors, said, "Dear God, I wish I could have been on one of those planes. Maybe I could have made a difference." When you are truly transformed into a warrior and have truly invested yourself into warriorhood, you want to be there. You want to be able to make a difference.

There is nothing morally superior about the sheepdog, the warrior, but he does have one real advantage. Only one. And that is that he is able to survive and thrive in an environment that destroys 98 percent of the population. There was research conducted a few years ago with individuals convicted of violent crimes. These cons were in prison for serious, predatory crimes of violence: assaults, murders and killing law enforcement officers. The vast majority said that they specifically targeted victims by body language: slumped walk, passive behavior and lack of awareness. They chose their victims like big cats do in Africa, when they select one out of the herd that is least able to protect itself.

Some people may be destined to be sheep and others might be genetically primed to be wolves or sheepdogs. But I believe that most people can choose which one they want to be, and I'm proud to say that more and more Americans are choosing to become sheepdogs.

Seven months after the attack on September 11, 2001, Todd Beamer was honored in his hometown of Cranbury, New Jersey. Todd, as you recall, was the man on Flight 93 over Pennsylvania who called on his cell phone to alert an operator from United Airlines about the hijacking. When he learned of the other three passenger planes that had been used as weapons, Todd dropped his phone and uttered the words, "Let's roll," which authorities believe was a signal to the other passengers to confront the terrorist hijackers. In one hour, a transformation occurred among the passengers - athletes, business people and parents. -- from sheep to sheepdogs and together they fought the wolves, ultimately saving an unknown number of lives on the ground.

There is no safety for honest men except by believing all possible evil of evil men. - Edmund Burke

Here is the point I like to emphasize, especially to the thousands of police officers and soldiers I speak to each year. In nature the sheep, real sheep, are born as sheep. Sheepdogs are born that way, and so are wolves. They didn't have a choice. But you are not a critter. As a human being, you can be whatever you want to be. It is a conscious, moral decision.

If you want to be a sheep, then you can be a sheep and that is okay, but you must understand the price you pay. When the wolf comes, you and your loved ones are going to die if there is not a sheepdog there to protect you. If you want to be a wolf, you can be one, but the sheepdogs are going to hunt you down and you will never have rest, safety, trust or love. But if you want to be a sheepdog and walk the warrior's path, then you must make a conscious and moral decision every day to dedicate, equip and prepare yourself to thrive in that toxic, corrosive moment when the wolf comes knocking at the door.

For example, many officers carry their weapons in church. They are well concealed in ankle holsters, shoulder holsters or inside-the-belt holsters tucked into the small of their backs. Anytime you go to some form of religious service, there is a very good chance that a police officer in your congregation is carrying. You will never know if there is such an individual in your place of worship, until the wolf appears to massacre you and your loved ones.

I was training a group of police officers in Texas, and during the break, one officer asked his friend if he carried his weapon in church. The other cop replied, "I will never be caught without my gun in church." I asked why he felt so strongly about this, and he told me about a cop he knew who was at a church massacre in Ft. Worth, Texas in 1999. In that incident, a mentally deranged individual came into the church and opened fire, gunning down fourteen people. He said that officer believed he could have saved every life that day if he had been carrying his gun. His own son was shot, and all he could do was throw himself on the boy's body and wait to die. That cop looked me in the eye and said, "Do you have any idea how hard it would be to live with yourself after that?"

Some individuals would be horrified if they knew this police officer was carrying a weapon in church. They might call him paranoid and would probably scorn him. Yet these same individuals would be enraged and would call for "heads to roll" if they found out that the airbags in their cars were defective, or that the fire extinguisher and fire sprinklers in their kids' school did not work. They can accept the fact that fires and traffic accidents can happen and that there must be safeguards against them.

Their only response to the wolf, though, is denial, and all too often their response to the sheepdog is scorn and disdain. But the sheepdog quietly asks himself, "Do you have and idea how hard it would be to live with yourself if your loved ones attacked and killed, and you had to stand there helplessly because you were unprepared for that day?"

It is denial that turns people into sheep. Sheep are psychologically destroyed by combat because their only defense is denial, which is counterproductive and destructive, resulting in fear, helplessness and horror when the wolf shows up.

Denial kills you twice. It kills you once, at your moment of truth when you are not physically prepared: you didn't bring your gun, you didn't train. Your only defense was wishful thinking. Hope is not a strategy. Denial kills you a second time because even if you do physically survive, you are psychologically shattered by your fear helplessness and horror at your moment of truth.

Gavin de Becker puts it like this in Fear Less, his superb post-9/11 book, which should be required reading for anyone trying to come to terms with our current world situation: "...denial can be seductive, but it has an insidious side effect. For all the peace of mind deniers think they get by saying it isn't so, the fall they take when faced with new violence is all the more unsettling."

Denial is a save-now-pay-later scheme, a contract written entirely in small print, for in the long run, the denying person knows the truth on some level.

And so the warrior must strive to confront denial in all aspects of his life, and prepare himself for the day when evil comes. If you are warrior who is legally authorized to carry a weapon and you step outside without that weapon, then you become a sheep, pretending that the bad man will not come today. No one can be "on" 24/7, for a lifetime. Everyone needs down time. But if you are authorized to carry a weapon, and you walk outside without it, just take a deep breath, and say this to yourself...

"Baa."

This business of being a sheep or a sheep dog is not a yes-no dichotomy. It is not an all-or-nothing, either-or choice. It is a matter of degrees, a continuum. On one end is an abject, head-in-the-sand-sheep and on the other end is the ultimate warrior. Few people exist completely on one end or the other. Most of us live somewhere in between. Since 9-11 almost everyone in America took a step up that continuum, away from denial. The sheep took a few steps toward accepting and appreciating their warriors, and the warriors started taking their job more seriously. The degree to which you move up that continuum, away from sheephood and denial, is the degree to which you and your loved ones will survive, physically and psychologically at your moment of truth.

 

Crack Kills...

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If you have ever asked me or plan to ask me, "where should I start in regards to eating healthy?" you have heard (or will hear) the following:

"Cut the grains and sugar."  Then like most you will probably respond much like the crackheads I deal with during my day job (actually it's a night job, but who really cares?) who I tell "if you stop buying and smoking crack, I won't have to take you to jail."  They respond, "what! stop smoking crack?!?!  That's not why I'm getting in trouble..."

Hopefully we will be talking about grains and not crack, but never the less it's the same reaction..."what?!?!  No grains!  I can't quit eating grains.  This isn't my problem, you must eat 'whole grains"

Well...IT IS!  Here's a sample and a link to Robb Wolf's article Damn Dirty Grains: This Time it's Personal

"The Real Problems
Most of the problems related to grain consumption can be lumped into one of two categories: those related to hyperinsulinemia and those related to irritant/toxicant properties inherent to the grains. It is interesting to note that these properties of irritation and inflammation via hyperinsulinemia may be multiplicative with regards to deleterious health effects, i.e. one makes the other worse.
Did the food pyramid make all the Dieticians Chubby or did the Chubby Dieticians make the food pyramid?
Possibly the longest introduction for a paragraph you have ever seen but it is at the crux of the first problem with grains. Grains are mostly starchy carbohydrate, and starchy carbohydrate, when consumed in any amount, causes the release of a significant dose of insulin.The starch in grains can be subdivided into two basic forms, amylose and amylopectin."

Folks, everything goes back to insulin response and the truth is grains don't support insulin sensitivity (we want this!)

"...One of the fallacies that is still spewed forth by the likes of the ADA is that slow-releasing carbs (beans, whole grains) causes a flat insulin response and consequently do not pose a problem. This is true only if one is consuming grains as condiments, as in a tablespoon here and there. Eat them a cup at a time, and not only does blood glucose level rise dramatically, but it stays elevated for a long time. Research is pretty conclusive that the insulin spike is more detrimental than the lower level chronically elevated insulin, but the end results are the same: Syndrome X, AKA the Metabolic Syndrome (You always need multiple names for things in science and medicine to ensure that as few people as possible have an idea of what is going on). Grains, both processed and unprocessed, are a major player in metabolic derangement in that they are almost entirely carbohydrate and they are typically consumed in large quantities.
Now that we understand the relationship of grain consumption and the inevitable and deleterious rise in insulin levels, let’s look more closely at what Syndrome X is. The word Syndrome is defined as “A collection or group of signs and symptoms that occur together and characterize a particular disease or abnormality.”
The signs and symptoms of Syndrome X include high triglycerides, low HDL cholesterol, high blood pressure, high risk of stroke and heart attack… and a bunch of other stuff."

Dr. Cordain says in his paper, “Syndrome X: Just the Tip of the Hyperinsulinemia Iceberg”

..."problems related to hyperinsulinemia are found in western industrialized country's and are several of the most common and most deadly chronic diseases.  Hypertension, abnormal glucose tolerance, type 2 diabetes, dyslipidemia [increased plasma triacylglycerol, decreased high density lipoproteins, and smaller, denser lowdensity lipoproteins] , coronary artery disease (CAD), and obesity, are all linked to insulin resistance and have been collectively termed syndrome X."

 I challenge the nay-sayers to give it a try for 21 days, and see what happens...not all stick to it 100%(i don't), but thus far 100% have said by the 21st day the feel MUCH better without the grains...

Post experiences, thoughts, comments or rebuttals.  

 

Paleo Kits

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If you are like me, and need portable, nutritious snacks and/or meals on the go I have the answer.  Follow the link below to check out the delicious paleokits.  It all is for a good cause...

 

PALEO KITS

 

Dedication

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Are you dedicated?  If your answer is NOT yes, what's your excuse?  Click here for an excellent article on dedication.

 

 

Rheumatoid Arthritis

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I've received several inquiries lately on Rheumatoid Arthritis.  It seems as if my answer's are always the same.  Cut the grains and sugar and add fish oil...Well that's because it works!  Try it for a month and see what happens, if it doesn't work then tell me I'm an idiot and go back to those "healthy" grains.  My hope is it works, and I'm quite certain it will. 

Here is some convincing science to address this topic.  It's funny (really its alarming and sad) that the majority of folks asking about Rheumatoid Arthritis tell me their doctors encourage a "whole wheat" diet.  To this I say bull shit!(sorry mom, but I can't think of a better way to say it.)  Here's why:

There are tons of case studies that have shown Rheumatoid Arthritis can be alleviated by a grain-free diet.  Here is what Dr. Cordain says based on a review article titled "Modulation of immune function by dietary lectins in rheumatoid arthritis" published in the British Journal of Nutrition in 2000 by Loren Cordain, L. Toohey, M.J. Smith and M. S. Hickey.

"This link between diet and RA may depend on substances crossing the gastrointestinal barrier and entering circulation.  In genetically susceptible individuals, this may result in RA symptoms.  There is considerable evidence that intestinal permeability may be increased in patients with RA, particularly when the joint disease is active.  Patients with RA have also shown a high frequency of intestinal bacterial, particularly anaerobic bacteria.  Although this connection is not entirely clear, there is convincing evidence that antibiotic therapy helps rheumatic activity.  Foods like cereal grains, beans, and legumes, contain lectins.  Lectins have anti-nutritional properties that influence enterocytes (cells that line the intestinal wall) and lymphocytes (cells in the blood, lymph, and lymphoid tissues).  Because lectins are able to cross the gastrointestinal barrier rapidly and enter circulation intact, they may be able to interact directly with synovial tissue that is impacted during RA.

Many lectins derived from bean species negatively affect intestinal structure and function.  Lectins from peanuts produce
similar results. Lectin activity has also been found in wheat, rye, barley, oats, maize and rice.

Collectively, these studies indicate that eliminating lectins may help alleviate RA symptoms. Because the Paleo Diet focuses
on foods that our Paleolithic ancestors were likely to eat, cereal grains, beans and legumes are all replaced with healthier
choices. Those following the Paleo Diet have shared their success stories about alleviating joint pain."

-This is the definition Merriam-Webster's Medical Dictionary gives:  a usually chronic disease that is considered an autoimmune disease and is characterized especially by pain, stiffness,inflammation, swelling, and sometimes destruction of joints —abbreviation RA; called also atrophic arthritis; —compare OSTEOARTHRITIS

 


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