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J Nutr, Apr 2011 from Nutrition Investigator Roc

1. To build muscles most effectively, training a longer time at 30% of maximal strength (MS) is better than a shorter training at 90% of MS.

2. 2,000 IU of vitamin D daily is useful to prevent viral infection - Maintaining vitamin D status without sunlight exposure is difficult without supplementation. Participants were given a 2000-IU (50 μg) daily...The data also provide evidence that vitamin D, interacting with stress, can reduce risk of latent virus reactivation during the winter in Antarctica.

3. PUFAs reduce allergies, saturated fats increase allergies - PUFA are precursor molecules for eicosanoids such as leukotrienes and prostaglandins and may influence immune function through other mechanisms involving membranes, cell signaling, and gene expression. Those fed the marine (n-3) PUFA diet had a less severe acute allergic skin response (ASR), suggesting that (n-3) PUFA lessen the T helper-2 response. Mice fed the saturated fat-rich diet had the most severe ASR.

4. To reduce chronic low-grade inflammation common to most people, eat enough flavonoids. - These include fruits, vegetables, legumes, dark chocolate, tea, wine, especially grapefruit! Among flavonoid-rich foods, higher intake of grapefruit was significantly associated with lower concentrations of CRP and sTNF-R2. In summary, higher intakes of selected flavonoid subclasses were associated with modestly lower concentrations of inflammatory biomarkers. In particular, flavonoids typically found in citrus fruits were modestly associated with lower plasma IL-18 concentrations.

5. During prolonged inflammation, getting 40 mg of vitamin B6 daily is necessary.

6. Soy does not affect breast cancer risk. Contrary to an earlier report, soy foods in amounts consumed by Asians did not increase breast tissue activity as assessed by NAF volume.

7. The Nordic diet is as good as the Mediterranean diet - A healthy Nordic diet consists of traditional Nordic food items with expected health-promoting effects,fish, cabbages, rye bread, oatmeal, apples and pears, and root vegetables. When the index components were evaluated separately, whole grain rye bread intake was the factor most consistently associated with lower mortality in men. In conclusion, an index based on traditional healthy Nordic foods was found to be related to lower mortality among middle-aged Danes, in particular among men.

8. Coffee reduces energy intake and increase energy expenditure - The ingestion of 300 mg of caffeine prior to food intake, compared to placebo, was shown to significantly reduce energy intake by 21.7% in healthy men, but not in women (11). More recently, the consumption of caffeine and red pepper was found to positively affect energy expenditure and negatively affect energy intake (12). Coffee has 60-120 mg/cup; Black tea has 45, green has 20.

9. Iron accumulation in the brain and increased oxidative stress are consistent observations in many neurodegenerative diseases.

Have a happy and strenuous Spring time if you are in the northern hemisphere!

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Roc Ordman for appointments or phoning pls email 24hrs ahead
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Professor, Biochemistry, Beloit College out of office Thursdays

"The greatest danger that Western prosperity posed by the myth of the free market" J. Cassidy, p. 101, The New Yorker, Dec 13, 2010



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