Wednesday, March 30, 2011

The 3 colors you should be eating more of - Healthy Living on Shine

The 3 colors you should be eating more of - Healthy Living on Shine The 3 colors you should be eating more of. partner by The Editors of EatingWell Magazine, on Fri Mar 11, 2011 8:17am PST35 CommentsPost a CommentRead More from This Author »Report Abuse..Share retweet EmailPrint. By Brierley Wright, M.S., R.D., EatingWell Nutrition Editor Remember ROYGBIV? I do. The mnemonic is how I learned the seven colors of a rainbow—red, orange, yellow, green, blue, indigo and violet. Nowadays I use the acronym to represent the colors of food I should be eating. Must-Read: Why You Should Get All 7 Colors On Your Plate 12 Fruits and Vegetables You Should Buy Organic Because nature highlights the beneficial nutrients in fruits and vegetables by giving them bright colors, eating by color is an easy way to load up on nature’s superfoods. Each color represents phytochemicals—compounds that benefit our health in different ways—which is why you should eat a colorful variety of vegetables. For example, anthocyanins and proanthocyanins—two antioxidants associated with keeping the heart healthy and the brain functioning optimally—make foods like blueberries, eggplant and cranberries blue, purple and deep red. Must Try: 20 Delicious Ways to Color Up Your Diet The USDA 2010 Dietary Guidelines for Americans, however, suggest paying particular attention to three colors: dark green, red and orange. Here’s how much of each color you should aim to eat every week: Red and orange vegetables: 5 1/2 to 6 cups each week for most adults What counts as a “cup”? 1 large red bell pepper, 8 large strawberries, 12 baby carrots or 2 medium carrots, a sweet potato or a medium pink grapefruit. Why they’re important: Red foods—such as tomatoes and red peppers—contain lycopene, a phytochemical that may help protect against prostate and breast cancers. Alpha and beta carotene make foods like carrots and sweet potatoes so brilliantly orange. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy. These phytochemicals also operate as antioxidants, sweeping up disease-promoting free radicals. Must Read: 5 Red Foods You Should Be Eating Dark green vegetables: 1 1/2 to 2 cups weekly What counts as a “cup”? A cup of cooked greens, 2 cups raw greens or 10 broccoli florets. Why they’re important: Dark, leafy greens (spinach, chard and arugula) are good sources of lutein and zeaxanthin, phytochemicals that accumulate in the eyes and help prevent age-related macular degeneration, a leading cause of blindness in older people. They’re also rich in beta carotene. Dark green cruciferous vegetables, such as kale and broccoli, provide compounds called indoles and isothiocyanates, which may help prevent cancer by amping up the production of enzymes that clear toxins from the body. Must-Try: Recipes for Better Vision How many colors did you eat in your last meal? By Brierley Wright, M.S., R.D. Brierley's interest in nutrition and food come together in her position as nutrition editor at EatingWell. Brierley holds a master's degree in Nutrition Communication from the Friedman School of Nutrition Science and Policy at Tufts University. A Registered Dietitian, she completed her undergraduate degree at the University of Vermont. Dr. Joshua Brooks Chiropractor Fairfax, VA

Tuesday, March 29, 2011

Omega-3, Fish and Nuts on inflammation

Keywords:INFLAMMATION, MORTALITY - Omega-3 Polyunsaturated Fatty Acids, Fish, Nuts
Reference:"Consumption of polyunsaturated fatty acids, fish, and nuts and risk of inflammatory disease mortality," Gopinath B, Buyken AE, et al, Am J Clin Nutr, 2011 March 16; [Epub ahead of print]. (Address: Centre for Vision Research, Department of Ophthalmology and Westmead Millennium Institute, University of Sydney, Sydney, Australia).
Summary:In a study involving 2514 subjects aged 49 years of age or older at baseline, out of which 214 died of inflammatory diseases over the course of 15 years, women in the highest tertile of total omega-3 fatty acid intake were found to have a 44% reduced risk of inflammatory disease mortality, as compared to those in the lowest tertile. In women and men, each 1-SD increase in energy-adjusted intake of alpha-linolenic acid was associated, inversely, with mortality related to inflammation (HR=0.83). With nut consumption, those in the second tertile were found to have a 51% reduction and those in the third tertile having 32% reduction of risk, as compared to those in the first tertile. No association was found between inflammatory mortality and dietary intake of omega-3 and omega-6 PUFAs. The authors conclude, "We report on a novel link between dietary intake of total n-3 PUFA and risk of inflammatory disease mortality in older women. Furthermore, our data indicate a protec tive role of nuts, but not fish, against inflammatory disease mortality."

Saturday, March 26, 2011

Blood Oxidative Stress Markers After Ultramarathon Swimming

Journal of Strength & Conditioning Research:
March 2011 - Volume 25 - Issue 3 - pp 805-811
doi: 10.1519/JSC.0b013e3181d0b109

Original Research

Kabasakalis, Athanasios1; Kyparos, Antonios2,3; Tsalis, Georgios1; Loupos, Dimitrios1; Pavlidou, Anastasia3; Kouretas, Dimitrios3


Kabasakalis, A, Kyparos, A, Tsalis, G, Loupos, D, Pavlidou, A, and Kouretas, D. Blood oxidative stress markers after ultramarathon swimming. J Strength Cond Res 25(3): 805-811, 2011-Data on redox balance in response to marathon swimming are lacking, whereas findings from studies using other types of ultraendurance exercise are controversial. The aim of the present study was to investigate the effect of ultramarathon swimming on selective blood oxidative stress markers. Five well-trained male swimmers aged 28.8 (6.0) years participated in the study. Blood samples were obtained before and after the ultramarathon swimming, for full blood count analysis and determination of protein carbonyls, thiobarbituric acid-reactive substances (TBARS), and total antioxidant capacity (TAC). The swimmers swam 19.4 (3.4) hours, covering 50.5 (15.0) km. Hematocrit and erythrocyte count, and leukocyte, neutrophil and monocyte counts were significantly elevated after swimming, whereas protein carbonyls, TBARS and TAC did not significantly change. The findings of the present study indicate that well-trained swimmers were able to regulate a redox homeostasis during ultra-long duration swimming. It is also postulated that the relatively low intensity of marathon swimming may not be a sufficient stimulus to induce oxidative stress in well-trained swimmers. The fact that low-intensity long-duration exercise protocols are not associated with oxidative damage is useful knowledge for coaches and athletes in scheduling the content of the training sessions that preceded and followed these exercise protocols.


I found this article interesting because of all the varied ideas surrounding oxidative damage during long-duration exercise protocols over the past 20 years and how ultra- runners cyclist and swimmers were assumed to have a very high load of oxidative damage but it may appear to be related to the level of intensity.

Thursday, March 17, 2011

Whey Protein After Workout

Researchers at McMaster University in Canada and the University of Nottingham in England recruited 15 young men, all experienced in performing resistance exercise.

The participants underwent testing to measure the rate of muscle building under two conditions: after eating 15 grams of whey protein at rest and 24 hours after a round of resistance exercise.

During the exercise portion of the study, each participant performed these activities: lifted a heavy load on a leg extension machine until fatigue a light load until fatigue; or a light load in which the workout session was stopped before fatigue set in.

Whey Protein After Workout

Each man returned to the laboratory 24 hours later and ate 15 grams of whey protein, a common dairy constituent.

Results indicate that regardless of the type of exercise load, muscle building increased after eating whey.

The findings suggest that muscles may make better use of dietary amino acids eaten 24 hours after exercise, regardless of exercise load as long as the exercise is being performed until fatigue.

The researchers say their findings suggest insights about how exercise can provide benefits to lean muscle mass growth and maintenance.

The study is published in the April 2011 issue of TheJournal of Nutrition

Friday, March 11, 2011

Effects of Saddle Height on Economy and Anaerobic Power in Well-Trained Cyclists

Peveler, WW and Green, JM. Effects of saddle height on economy and anaerobic power in well-trained cyclists. J Strength Cond Res 25(3): 629-633, 2011-In cycling, saddle height adjustment is critical for optimal performance and injury prevention.

A 25-35° knee angle is recommended for injury prevention, whereas 109% of inseam, measured from floor to ischium, is recommended for optimal performance. Previous research has demonstrated that these 2 methods produce significantly different saddle heights and may influence cycling performance. This study compared performance between these 2 methods for determining saddle height. Subjects consisted of 11 well-trained (V̇o2max = 61.55 ± 4.72 ml·kg−1·min−1) male cyclists. Subjects completed a total of 8 performance trials consisting of a graded maximal protocol, three 15-minute economy trials, and 4 anaerobic power trials. Dependent measures for economy (V̇o2, heart rate, and rating of perceived exertion) and anaerobic power (peak power and mean power) were compared using repeated measures analysis of variance (α = 0.05). V̇o2 was significantly lower (reflecting greater economy) at a 25° knee angle (44.77 ± 6.40 ml·kg−1·min−1) in comparison to a 35° knee angle (45.22 ± 6.79 ml·kg−1·min−1) and 109% of inseam (45.98 ± 5.33 ml·kg−1·min−1). Peak power at a 25° knee angle (1,041.55 ± 168.72 W) was significantly higher in relation to 109% of inseam (1,002.05 ± 147.65 W). Mean power at a 25° knee angle (672.37 ± 90.21 W) was significantly higher in relation to a 35° knee angle (654.71 ± 80.67 W). Mean power was significantly higher at 109% of inseam (662.86 ± 79.72 W) in relation to a 35° knee angle (654.71 ± 80.67 W). Use of 109% of inseam fell outside the recommended 25-35° range 73% of the time. Use of 25° knee angle appears to provide optimal performance while keeping knee angle within the recommended range for injury prevention.

Not sure about this study.....looking for a comment by my friend Paraic McGlynn


I talked to Praic McGlynn the famed bike fitter from serotta that I trained under and he is working on some comments about this study. This article is a hot topic on my blog page and has gotten a ton of traffic so if you have an opinion then please leave a comment.

A Practical Approach to Monitoring Recovery: Development of a Perceived Recovery Status Scale

A Practical Approach to Monitoring Recovery: Development of a Perceived Recovery Status Scale

Laurent, C Matthew1; Green, J Matt2; Bishop, Phillip A3; Sjökvist, Jesper4; Schumacker, Randall E5; Richardson, Mark T3; Curtner-Smith, Matt3

Collapse Box


Laurent, CM, Green, JM, Bishop, PA, Sjökvist, J, Schumacker, RE, Richardson, MT, and Curtner-Smith, M. A practical approach to monitoring recovery: development of a perceived recovery status scale. J Strength Cond Res 25(3): 620-628, 2011-The aim of this study was to develop and test the practical utility of a perceived recovery status (PRS) scale. Sixteen volunteers (8 men, 8 women) performed 4 bouts of high-intensity intermittent sprint exercise. After completion of the baseline trial, in a repeated-measures design, subjects were given variable counterbalanced recovery periods of 24, 48, and 72 hours whereupon they repeated an identical intermittent exercise protocol. After a warm-up period, but before beginning each subsequent bout of intermittent sprinting, each individual provided their perceived level of recovery with a newly developed PRS scale. Similar to perceived exertion during exercise, PRS was based on subjective feelings. The utility of the PRS scale was assessed by measuring the level of agreement of an individual's perceived recovery relative to their performance during the exercise bout. Perceived recovery status and change (both positive and negative) in sprint performance during multiple bouts of repeated sprint exercise were moderately negative correlated (r = −0.63). Additionally, subjects were able to accurately assess level of recovery using the PRS scale indicated by correspondence with negative and positive changes in total sprint time relative to their previous session. The ability to detect changes in performance using a noninvasive psychobiological tool to identify differences in performance was independent of other psychological and physiological markers measured during testing, because there were no differences (p > 0.05) among ratings of perceived exertion (RPE), heart rate, blood lactate concentration, or session RPE values among any of the performance trials. Although further study is needed, current results indicate a subjective approach may be an effective means for assessing recovery from day to day, at least under similar conditions.

Sunday, March 6, 2011

PRP platelet rich plasma no effect on Achilles Tendon Ruptures.

PRP platelet-rich plasma stands for is still used a great deal with people paying upwards of 4 thousand dollars for treatment. I have had lots of positive feedback from athletes that had the procedure done but I am seeing more and articles similar to this. This is a small sample size but still interesting article.

Autologous Platelets Have No Effect on the Healing of Human Achilles Tendon Ruptures

A Randomized Single-Blind Study

  1. Thorsten Schepull, MD*,
  2. Joanna Kvist, PhD, RPT,
  3. Hanna Norrman, RPT,
  4. Marie Trinks, BS,
  5. Gösta Berlin, MD, PhD and
  6. Per Aspenberg, MD, PhD*§

+Author Affiliations

  1. *Orthopedics, Department of Clinical and Experimental Medicine, IKE, Faculty of Health Sciences, Linköping University, Linköping, Sweden.
  2. Section for Physiotherapy, Department of Medical and Health Sciences, Faculty of Health Sciences, Linköping University, Linköping, Sweden.
  3. Department of Clinical Immunology and Transfusion Medicine, Faculty of Health Sciences, Linköping University, Linköping, Sweden.
  4. Investigation performed at Linköping University, Linköping, Sweden
  1. §Per Aspenberg, Linköping University Hospital, SE-581 85 Linköping, Sweden (e-mail:


Background: Animal studies have shown that local application of platelet-rich plasma (PRP) stimulates tendon repair. Preliminary results from a retrospective case series have shown faster return to sports.

Hypothesis: Autologous PRP stimulates healing of acute Achilles tendon ruptures.

Study Design: Randomized controlled trial; Level of evidence, 2.

Methods: Thirty patients were recruited consecutively. During surgery, tantalum beads were implanted in the Achilles tendon proximal and distal to the rupture. Before skin suture, randomization was performed, and 16 patients were injected with 10mL PRP (10 times higher platelet concentration than peripheral blood) whereas 14 were not. With 3-dimensional radiographs (roentgen stereophotogrammetric analysis; RSA), the distance between the beads was measured at 7, 19, and 52 weeks while the patient resisted different dorsal flexion moments over the ankle joint, thereby estimating tendon strain per load. An estimate of elasticity modulus was calculated using callus dimensions from computed tomography. At 1 year, functional outcome was evaluated, including the heel raise index and Achilles Tendon Total Rupture Score. The primary effect variables were elasticity modulus at 7 weeks and heel raise index at 1 year.

Results: The mechanical variables showed a large degree of variation between patients that could not be explained by measuring error. No significant group differences in elasticity modulus could be shown. There was no significant difference in heel raise index. The Achilles Tendon Total Rupture Score was lower in the PRP group, suggesting a detrimental effect. There was a correlation between the elasticity modulus at 7 and 19 weeks and the heel raise index at 52 weeks.

Conclusion: The results suggest that PRP is not useful for treatment of Achilles tendon ruptures. The variation in elasticity modulus provides biologically relevant information, although it is unclear how early biomechanics is connected to late clinical results.