Monthly Archives: November 2012

11-30 Benchmark WOD

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12-9-6

Russian Swing

Wall Ball

KTE

WOD…

“Jackie”

1000 Meter Row

50 Barbell Thrusters

30 Pull Ups

Cash Out…

Walk 200 Meters

Roll Out hips and shoulders with a ball. We will do this as a group!

*The below article is courtesy of CrossFit Verve

 

knee anatomy Thursday 121018

The wonders of knee anatomy.

 

If you’ve been coming to Verve for any length of time, you’ve probably heard us express, in our own loving way, the need to drive your knees out while lifting.  It’s probably a good idea to review why.  Granted, I’m no doctor.  Although I have saved a baby or two in my day, a human anatomy major I am not.  So some of you A&P nerds out there may be able to better describe what I am about relate.

First off: If you take nothing else from this discussion, remember that your knees are in a healthier position if they are driven out. Period.

The knee is the body’s largest joint.  It is sandwiched between the femur (the thigh bone), on top, and the tibia (the big calf bone), on the bottom.  Protecting the innards of the knee is the patella (the knee cap).  The knee sits on top of the meniscus cartilage, which acts as a firm shock absorber.

The sides of the knees are supported by ligaments. The LCL (Lateral Collateral Ligament), which lines the outside of the knee, and the MCL (Medial Collateral Ligament), which lines the inside of the knee.  Both the LCL and MCL limit sideways movement for your knee.  That being said, you don’t hear a lot about the LCL when it comes to injuries.  Why?  Number one, it is a more mobile ligament. Number two, it requires a severe blow from the inside of the knee to injure it.  The inside of the knee is naturally protected by our body.  The LCL also runs from the top/front part of your knee, down and back towards the bottom of the knee.  Thus, when we externally rotate our leg and hip system, we simply add tension to a mobile ligament in a direction that it can handle.  The MCL on the other hand, is purportedly the most injured knee ligament.  It is injured when the knee is twisted to the inside repeatedly over time, or with excessive shock to the inside.  The MCL is longer, and is less flexible than the LCL. So it’s easy to see why a knee twisting inwards repeatedly (say, while doing squats, dipping on push press or push jerks, or landing on box jumps) could cause excessive stress to this ligament. Hence, our potentially over-the-top concern about your knees.  I care about your MCL.  Not in weird way, either.  In a totally platonic way.

The femur and tibia are also connected by two ligaments on the inside of the knee: The ACL (Anterior Cruciate Ligament), and the PCL (Posterior Cruciate Ligament).  The two ligaments cross each other in an “X” pattern, and help keep the knee from moving too far forward or back.  We’ll focus on the ACL.  The ACL runs from the back of the knee down towards the inside anterior portion of the knee. When the knee bends in, you can visualize the ACL bending over onto itself.  This, in technical terms, is what is referred to “in the biz” as an “oh dang” moment.  As is in, “oh dang, that ACL is in trouble.”  When you drive the knee out, the ACL is in a position of strength, due to the fact that the tibia and femur are still in line with each other.  Hence, the continued focus on the driving of your knees out.  Me and your ACL are tight.  We hang on the weekends.  I want the best for your ACL.  Do you?

That’s the scoop.  Externally rotate your leg “system”, as it were, and keep your joints in positions of strength, even throughout the day.  If flexibility prevents you from moving your knees into healthy positions when WOD’ing, it’s time to address it.

 

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11-29 WOD

Buy in…

3x

Burgener Warm Up

*ON the last round use a bar

WOD…

6x

2 Minutes of Rowing for Meters

4 Minutes Rest

*These are 1:2 Sprint intervals, push it!

Cash Out…

2 Min Plank

2 Min Couch Stretch

Roll Out (Quads as a group)

 


11-28 WOD

Buy in…

3x

15 Goblet Squats

10 KB Snatch (5 ea arm)

10 Push Ups

Skill/Strength…

4 Front Squats every EMOM for 8 Minutes

Conditioning WOD…

4x

9 Deadlifts (135/95)

6 Hang Pwr Cleans

3 Push Jerks

10 Burpees

1 Rope Climb or 7 Ring Rows

*Rx+ 5 Burpee Muscle Ups

*Rest 2 Minutes

Cash Out…

100 Meter Farmer Carry

As a group we are going to roll out or achilles

As a group we are going to do shoulder band work

*Courtesy of Mark’s Daily Apple

7  Ways You Might Be Inadvertently Sabotaging a Good Night’s Sleep       

crescentmoon

Sleep is the cousin of death, wise men have said.  Strange thought it may seem, though, avoiding this sometimes  annoyingly-insistent-that-you-hang-out cousin will actually bring you closer to  an early death. It’s not a pleasant thing to consider, but it’s the truth; bad  sleep is associated strongly with early mortality, being overweight, having  metabolic syndrome, and getting cancer. I’ve said it, your doctor says it, and  anyone who’s ever had a bad night’s sleep and felt like death the next day will  say it: sleep is absolutely essential to happiness, health, and longevity. On  the positive side, there’s nothing quite so pleasurable as a good night’s sleep,  from the initial application of one’s head to the pillow, to the insanely vivid  dream-visions that descend upon you in the midst of it, to the peerless  happiness and boundless energy you feel upon waking. Sleep’s the best, so you  want to get it, and get it good.

You know it, of course. I harp on it enough. And chances are, you’re doing  your part to get good sleep. But what if you can’t? What if sleep is bad, or  inadequate, or unfulfilling? What might be causing it? Let’s find out.

 

You’re not getting any light during the day.

If you’ve read what I’ve written about blue light  and sleep, you’re likely a champ with regards to blue light avoidance after  dark. You’ve got the orange goggles. You’ve installed F.lux on all your  computers (and you even jailbroke your  iPhone to make it work there, too). You’ve set up black-out shades in your  bedroom, and you’ve ditched the alarm clock with its blinking disruptive lights  in favor of a personal rooster. And yet you still can’t get to sleep… what  gives? Well, just as avoiding blue light after dark is important for normalizing  your circadian rhythms and getting to sleep, exposing yourself to light during  the day is also essential. Light’s entrainment  capabilities go both ways. The whole problem with light at night is that it’s  tricking your body into thinking it’s daytime. When it’s actually daytime,  however, you need light. The whole daylong circadian cycle is important for  sleep – not just the small snapshot taken right before bed. Try to get some  sunlight on your eyes throughout the day, beginning (ideally) with the early  morning. Right after you wake, go outside and take in the sun. Drink your coffee  outside, or at least at a window facing the sun. At work, go outdoors for your  breaks. Don’t say shut-in if you can help it.

You’re eating too late.

Remember the “early bird gets the worm”? The bird doesn’t have an actual  alarm clock (trees don’t have power sources, duh!). By eating early in the  morning, it has entrained its circadian rhythm to trigger early waking so as to  obtain said food. This doesn’t just happen in birds, either. Rodent and primate  studies show that feeding time is a powerful entrainer of the circadian  rhythm, probably across species lines. In humans,  the presence of C-peptide, which shows up after food intake and helps insulin do  its job, strongly correlates with lower levels of melatonin. This suggests that  eating depresses melatonin,  the sleep hormone necessary for getting us ready to sleep. Couple that potential  mechanism with the epidemiology of nocturnal eating being associated with  negative effects on sleep quality, and you get a sneaking suspicion that eating  late at night might be affecting some people’s ability to get a good night’s  sleep.

You’re hewing to the popular advice to “stop eating carbs after 6 PM!”

Anytime I find myself thumbing through a Men’s Health or Shape or any other  bad mainstream health and fitness magazine, I seem to stumble across this rule:  no carbs after 6 PM. They’re usually imploring you to take this step in order to  facilitate fat loss (which is false in and of itself), rather than to improve  sleep quality. I’m all for the reduction in unnecessary  carbohydrate from our diets, but if you’re going to eat carbs, sleep  research indicates there’s absolutely no need to avoid them after dark or even  right before bed. Heck, they can even be fast-digesting carbs, as one recent study  showed that carbs with a higher glycemic index shortened sleep onset at night  (people who ate the fastest-digesting carbs fell asleep faster than the people  who ate the slow digesting carbs). So, if you’ve been avoiding all carbs after  dark and eating them in the morning (to “provide energy”), you have probably  been doing your sleep a disservice. If you’re gonna eat carbs, eat them at  night. You should probably stop reading bad mainstream fitness magazines,  too.

You’re exercising right before bed and failing to give yourself time to  recover.

At night, your body reduces its temperature, and this drop in body  temperature has been referred to as a physiological initiation of sleep onset  and facilitator of entrance into the deeper phases. Since exercise raises body  temperature, one wonders whether it could affect your sleep. In one study,  researchers examined the effects of exercise on sleep with and without body  cooling. Subjects ran for 40 minutes at 75% of their V02max on two occasions.  The first time, the ambient temperature was raised, prompting a 2.3 degree C  increase in subjects’ rectal temperatures. The second time, the ambient  temperature was reduced, prompting just a 1 degree C increase in rectal  temperatures. At rectal temperature +2.3, slow wave sleep (the deepest, most  restorative portion of sleep) was increased. At rectal temperature +1, slow wave  sleep was unaffected. This might sound like a big win for exercise-induced  elevated body temperatures, but too much of a necessary thing isn’t always  desirable. You want to maintain proper ratios between the various sleep cycles,  and, as Dr. Emily Deans writes, spending too much time in slow wave sleep is typical  of people with bipolar disorder and seasonal affective disorder, who often  complain of lethargy, hunger, and weight gain. If you’re going to work out  right before bed, give yourself time to cool off, perhaps with a cool shower, or  move your workout to an earlier time.

You’re taking vitamin D too late in the day.

When you think about light and food and activity as entrainers of our  circadian rhythms, that the timing of our supplementation with vitamin D might  affect our sleep makes intuitive sense. Because what is vitamin D but an  indication of daylight, of bright morning or afternoon sun emanating UV rays? If  getting sunlight “tells” our body that it’s daytime, perhaps taking vitamin D  sends a similar message. Although there’s no clinical trial showing this effect, Seth  Roberts has been receiving accounts from readers who modified the quality  and duration of their sleep by changing when they took vitamin D. Tara Grant,  one of our biggest success  stories and the first person to notify Seth, chronicled her experiences on her blog:

I looked aghast at the 10,000 units of Vitamin D I was taking. It was 7  o’clock at night! I was essentially giving my body 15 minutes worth of bright  sunlight energy. No wonder I was waking up in the middle of the night! I was  telling my body that it wasn’t really time for bed, it was still the middle of  the day.

I’m not surprised, and I wouldn’t be surprised if this worked for the  diligent, dutiful Primal eater who’s been doing everything right but who gets  bad sleep. And hey, say you try  it and it doesn’t work, it doesn’t have any effect whatsoever on your sleep?  No harm done. It’s worth a shot.

You don’t have a nighttime ritual.

I’ve spoken before about the importance of ritual in our  lives and our development as a species. What about the importance of ritual in  sleep? Any parents out there know how crucial it is to establish a nighttime  routine with children so that both child and parent get  better and more regular sleep, and I’d argue that all humans – especially modern  ones – could use some sort of nighttime ritual to wind the night down and get  ready for sleep. It might feel a bit odd at first, because you’re consciously  directing your focus toward something that normally comes natural. But today’s  world is different. It’s got different stressors – and more of them. It’s got  more stimulation – from lights, from sounds, from advertising, from the  Internet. We need to force ourselves to unwind. So, about an hour to two hours  before your desired bedtime, start winding down. “Winding down” will look  different for everyone, since what winds me down won’t necessarily wind you  down. What’s important is that you feel rested, relaxed, and calm. I like  chatting with my wife about our days in bed with a good book at my side amidst  dim, soft light; that seems to wind me down and get me ready to sleep. You might  find a fifteen minute session of stretching does the trick for you, or cleaning  the kitchen, or taking a warm shower, or praying to your deity of choice.  Whatever it is, find it, and do it on a regular basis so that your body begins  to associate it with the onset of sleep.

You’re still staying up too late.

I don’t care how orange your goggles are at night. I don’t care if you’re  staying up late to read about health and fitness and evolutionary nutrition.  You’re still staying up way too late. If you’re fighting yawns and relaying to  your Skype chat buddies just how exhausted you are, why the heck aren’t you  sleeping? Your body can try to get you to go to sleep all it wants, it can  secrete enough melatonin to fill a shot glass, but if you consciously make the  decision to stay up and do whatever it is that’s somehow so important, you’re  not going to sleep and you will suffer for your lack of it. Your conscious self  is the ultimate arbiter of your day to day decisions. Hormones and  neurotransmitters and the like have their say and can nudge you in various  directions, but you have to decide to close the laptop, turn off the light, shut  down the television, and lay your head down to sleep.

 

 


11-27 WOD

Buy in…

3 Rounds of “Cindy”

Conditioning…

3 Min AMRAP

20 Pull Ups
30 Wall Balls (20/14)
40 Russian Swings (53/35)
50 Box Jumps (24/20) * Step down
60 Doubles
70 Cal Row

* Rest 6 Min

Then 6 Min AMRAP of the above. (Start over again.)

*Rest 6 Min

Then 9 Min AMRAP of the above. ( Start over again.)

*Everyone needs to step down on the box jumps today, no exceptions. Thanks

Cash Out…

2 min plank
Roll Out and Stretch


11-26 WOD

Buy in…

With a Bar Only

2x

10 Hang Pwr Cleans

5 Front Squats

5 Shoulder Presses

5 Push Presses

5 Push Jerks

WOD…

20 Minutes

Even Minutes = 4 Hang Squat Clean to Thrusters @65% of your Clean and Jerk

Odd Minutes = 20 Double Unders (3:1 Singles)

Cash Out…

25 Toe 2 Bars for time (If you can’t do TTB, please do 50 Sit Ups)

Roll Out and Stretch

 

Higher Doses Reduce Risk of Common Health Concerns

By Chris D. Meletis, ND

Vitamin D3 is one of the most useful  nutritional tools we have at our disposal for improving overall health. This vitamin  is unique because cholecalciferol (Vitamin D3) is a vitamin derived from  7-dehyrocholesterol; however, Vitamin D3 acquires hormone-like actions when cholecalciferol  (Vitamin D3) is converted to 1,25-dihydroxy Vitamin D3 (Calcitriol) by the  liver and kidneys. As a hormone, Calcitriol controls phosphorus, calcium, and  bone metabolism and neuromuscular function. Vitamin D3 is the only vitamin the  body can manufacture from sunlight (UVB). Yet, with today’s indoor living and  the extensive use of sunscreens due to concern about skin cancer, we are now a  society with millions of individuals deficient in life-sustaining bone building and immune modulating 1,25-dihydroxy Vitamin D3.

For more than a century, scientists  have recognized that Vitamin D3 is involved in bone health. Research has  continued to accumulate, documenting Calcitriol’s role in the reduction of the  risk of fractures to a significant degree. The latest research, however, shows  that 1,25-dihyroxy Vitamin D3 deficiency is linked to a surprising number of  other health conditions such as depression, back pain, cancer, both insulin  resistance and pre-eclampsia during pregnancy, impaired immunity and macular  degeneration.

As it becomes clear that Vitamin D3 plays a wide role in overall health, it’s becoming equally clear that a large  percentage of individuals are deficient in this important nutrient, which has  hormone-like activity. The fear of skin cancer has stopped many individuals  from obtaining beneficial amounts of sunlight. The skin uses the energy of UVB  to convert 7-dehydrocholesterol into Vitamin D3. Even individuals, who venture  out into the sun often and use suntan lotion, may be deficient in Vitamin D3.  Furthermore, as we age, we are less equipped to produce sufficient quantities  of this vital nutrient. One study found that age-related declines in kidney  function may require older people to ingest more Vitamin D3 to maintain the  same blood levels as younger people.1

The Recommended Daily Intake (RDI) of Vitamin D3 is set so low those mature individuals who consume this small amount  (400 to 600 International Unites (I.U.’s)) are still likely to be deficient if  they live north of the Tropic of Cancer or south of the Tropic of Capricorn. In  fact, researchers have discovered that the RDI, which was considered adequate  to prevent osteomalacia (a painful bone disease) or rickets, is not high enough  to protect against the majority of diseases linked to 1,25-dihyroxy Vitamin D3 deficiency. For example, an analysis of the medical literature found that at  least 1,000 to 2,000 IU of Vitamin D3 per day is necessary to reduce the risk  of colorectal cancer and that lower doses of Vitamin D3 did not have the same  protective effect.2

Researchers Call for  Higher Doses

In an editorial in the March 2007  edition of the American Journal of Clinical Nutrition, a prominent group of  researchers from leading institutions such as the University  of Toronto, Brigham and Women’s  Hospital, Tufts University  and University Hospital  in Zurich, Switzerland, lashed out at the  conventional media for its inaccurate reporting of Vitamin D supplementation.3

The researchers wrote, “Almost every  time the public media report that Vitamin D nutrition status is too low, or  that higher Vitamin D intakes may improve measures of health, the advice that  accompanies the report is outdated and thus misleading. Media reports to the  public are typically accompanied by a paragraph that approximates the  following: ‘Current recommendations from the Institute of Medicine call for 200  IU/day from birth through age 50 years, 400 IU for those aged 51–70 years, and  600 IU for those aged >70 years. Some experts say that optimal amounts are  closer to 1,000 IU daily. Until more is known, it is wise not to overdo it.’  The only conclusion that the public can draw from this is to do nothing  different from what they have done in the past.”

The researchers point out that  supplemental intake of 400 IU per day barely raises blood concentrations of  25(OH)D, which is the circulating Vitamin D metabolite that serves as the most  frequently measured indicator of Vitamin D status. To raise 25(OH)D from 50 to  80 nmol/L requires an additional intake of 1,700 IU Vitamin D per day.

The researchers went on to write that,  “The balance of the evidence leads to the conclusion that the public health is  best served by a recommendation of higher daily intakes of Vitamin D.  Relatively simple and low-cost changes, such as increased food fortification or  increasing the amount of Vitamin D in Vitamin supplement products, may very  well bring about rapid and important reductions in the morbidity associated  with low Vitamin D status.”

One of the challenges is the outdated  acceptable upper limit for Vitamin D3 consumption, which was set at 2,000 IU.  However, researchers point out that more recent studies have shown that 10,000  IU is the safe upper limit.4

Dr. R. Vieth, one of the foremost  authorities on Vitamin D3 supplementation, has extensively studied Vitamin D, and  lamented the low requirements for Vitamin D3 in a recent issue of the Journal  of Nutrition: “Inappropriately low UL [upper limit] values, or guidance values,  for Vitamin D have hindered objective clinical research on Vitamin D nutrition;  they have hindered our understanding of its role in disease prevention, and  restricted the amount of Vitamin D in multivitamins and foods to doses (that  are) too low to benefit public health.”5

When examining the medical literature,  it becomes clear that Vitamin D3 affects human health in an astonishing number  of ways and that not obtaining enough of this important nutrient can leave the  door open to developing a number of health conditions.

Depression

Vitamin D3 deficiency is common in  older adults and has been implicated in psychiatric and neurologic disorders.  For example, in one study of 80 older adults (40 with mild Alzheimer’s disease  and 40 nondemented persons), Vitamin D3 deficiency was associated with low mood and with impairment on two of four measures of cognitive performance.6

Back Pain

Musculoskeletal disorders have been  linked to Vitamin D3 deficiency in a number of studies. One of the newest  studies explored the role that low Vitamin D3 levels play in the development of  chronic low back pain in women. Sixty female patients in Egypt  complaining of low back pain lasting more than three months were studied.  Researchers measured levels of Vitamin D3 in the women with low back pain and  compared those levels to those of 20 matched healthy controls.

The study revealed that patients with  low back pain had significantly lower Vitamin D3 levels than controls. Low Vitamin  D3 levels (25 OHD < 40 ng/ml) were found in 49/60 patients (81 percent) and  12/20 (60 percent) of controls.7

Bone Health

One of the best known and  long-established benefits of Vitamin D3 is its ability to improve bone health  and the health of the musculoskeletal system. It is well documented that Vitamin  D3 deficiency causes osteopenia, precipitates and exacerbates osteoporosis,  causes a painful bone disease known as osteomalacia, and exacerbates muscle  weakness, which increases the risk of falls and fractures. Vitamin D3  insufficiency may alter the regulatory mechanisms of parathyroid hormone (PTH) and  cause a secondary hyperparathyroidism that increases the risk of osteoporosis  and fractures.8

Cognitive Enhancement

Scientists are developing a greater  appreciation for Vitamin D3’s ability to improve cognition. In a recent study, Vitamin  D3 deficient subjects scored worse on mental function tests compared to  individuals who had higher levels of the Vitamin.9 The researchers wrote, “In  conclusion, the positive, significant correlation between serum 25(OH)D  concentration and MMSE [mental state examination scores] in these patients  suggests a potential role for Vitamin D in cognitive function of older adults.”

<!–Cancer

One researcher first noted the connection between Vitamin D3 and protection from cancer in the 1940s, when he discovered that individuals at sunny latitudes had a reduced rate of deaths from cancer. He suggested that sunlight provided “a relative cancer immunity.”
Since then, a number of studies have strongly suggested that Vitamin D3 deficiency is associated with an increased risk of developing many forms of cancer including breast, ovarian, prostate and colon cancer.10 In one recent clinical trial, researchers studied 1,179 healthy, postmenopausal women (all 55 years or older and free of known cancers for at least 10 years prior to entering the study) who were taking large amounts of Vitamin D3 with calcium. The subjects were randomly assigned to take daily dosages of: (1) 1,400-1,500 mg supplemental calcium, (2) 1,400-1,500 mg supplemental calcium plus 1,100 IU of Vitamin D3, or (3) placebos. Over the four-year trial, women in the calcium/Vitamin D3 group experienced a 60 percent or greater reduced risk of cancer than their peers in the placebo group, who were not consuming these supplements.

Because there was the chance that some women may have had undiagnosed cancers at the study’s start, the researchers threw out the first-year results and then analyzed the results from the last three years of the trial. These later years resulted in even more dramatic decrease, with the calcium/Vitamin D3 group experiencing a 77 percent reduction in cancer risk.

There was no statistically significant difference in cancer incidence between the participants taking placebos and subjects consuming only calcium supplements.11

Another interesting study demonstrated that in vitro Vitamin D3 may cause tumor cells to be more sensitive to chemotherapy drugs, increasing the efficacy of the cancer treatment.12

–>

Immunity

Scientists have linked various aspects  of immune health to a Vitamin D3 deficiency. Vitamin D3 regulates T cells,  which are important to the functioning of a strong immune system. Vitamin D3 acts as an immune system modulator, preventing excessive expression of  inflammatory cytokines and increasing the killing efficiency of macrophages. In  addition, it dramatically stimulates the expression of potent anti-microbial  peptides, which exist in immune system cells such as neutrophils, monocytes,  natural killer cells, and in cells lining the respiratory tract. These Vitamin-D3-stimulated  peptides play a major role in protecting the lung from infection.13

In addition, Vitamin D3 deficiency may  influence development and progression of various autoimmune diseases.14

Multi-Talented  Nutrient

Vitamin D3 deficiency has been linked  to a host of other conditions such as high blood pressure, fibromyalgia,  diabetes, multiple sclerosis, rheumatoid arthritis, and an increased risk of  pre-eclampsia and insulin resistance during pregnancy.11,15-16 Most recently,  low Vitamin D3 levels have been linked to an increased prevalence of early  age-related macular degeneration.17

Proper Dosage

In many of my patients, even after  consuming 2,000 to 4,000 IU of Vitamin D3 per day, their test results indicate  that their Vitamin D3 levels have not increased. These patients needed to  consume 8,000 IU of Vitamin D3 per day to achieve proper blood levels of the Vitamin.  Patients should, therefore, have their physicians test their serum  1,25-dihyroxy D3  levels to determine the  proper level of supplementation required. Testing is very important due to the  fact that, in a small number of patients, Vitamin D3 supplementation can raise  calcium levels to an excessively high level. I have found this to be especially  true in African American patients. Testing for 1,25-dihyroxy Vitamin D3, PTH  and calcium blood levels should therefore become a part of every woman’s regular  blood work.

Conclusion

A growing number of researchers who  have widely studied Vitamin D3 are almost begging the general public to consume  more of this important nutrient. Due to Vitamin D3’s high safety profile in  doses up to 10,000 IU per day and because of the wide role it plays in our  health, consuming 2,000 to 4,000 IU per day of this nutrient at times of the  year when sunlight is scarce is a prudent way to improve overall health.

References

1. Vieth R, Ladak Y, Walfish PG.  Age-related changes in the 25-hydroxyVitamin D versus parathyroid hormone  relationship suggest a different reason why older adults require more Vitamin  D. J Clin Endocrinol Metab. 2003 Jan;88(1):185-91. 2. Gorham ED, Garland CF, Garland FC,  Grant WB, Mohr SB, Lipkin M, Newmark HL, Giovannucci E, Wei M, Holick MF.  Optimal Vitamin D status for colorectal cancer prevention: a quantitative meta  analysis. Am J Prev Med. 2007 Mar;32(3):210-6. 3. Vieth R, Bischoff-Ferrari H, Boucher  BJ, Dawson-Hughes B, Garland CF, Heaney RP, Holick MF, Hollis BW,  Lamberg-Allardt C, McGrath JJ, Norman AW, Scragg R, Whiting SJ, Willett WC,  Zittermann A. The urgent need to recommend an intake of Vitamin D that is  effective. American Journal of Clinical Nutrition. March 2007;85(3):649-650. 4. Hathcock JN, Shao A, Vieth R, Heaney  R. Risk assessment for Vitamin D. Am J Clin Nutr. 2007 Jan;85(1):6-18. 5. Vieth R. Critique of the considerations  for establishing the tolerable upper intake level for Vitamin D: critical need  for revision upwards. J Nutr. 2006 Apr;136(4):1117-22. 6. Wilkins CH, Sheline YI, Roe CM,  Birge SJ, Morris JC. Vitamin D deficiency is associated with low mood and worse  cognitive performance in older adults. Am J Geriatr Psychiatry. 2006  Dec;14(12):1032-40. 7. Lotfi A, Abdel-Nasser AM, Hamdy A,  Omran AA, El-Rehany MA. HypoVitaminosis D in female patients with chronic low  back pain. Clin Rheumatol. 2007 Mar 22; [Epub ahead of print]. 8. Pérez-López FR. Vitamin D and its  implications for musculoskeletal health in women: An update. Maturitas. 2007  Jun 28; [Epub ahead of print]. 9. Przybelski RJ, Binkley NC.  Is Vitamin D important for preserving cognition? A positive correlation of  serum 25-hydroxyVitamin D concentration with cognitive function. Arch Biochem  Biophys. 2007 Apr 15;460(2):202-5. 10. Grant WB. An estimate of premature  cancer mortality in the U.S.  due to inadequate doses of solar ultraviolet-B radiation. Cancer. 2002 Mar  15;94(6):1867-75. 11. Lappe J, Travers-Gustafson D,  Davies K, Recker R, Heaney R. Vitamin D and calcium supplementation reduces  cancer risk: results of a randomized trial. American Journal of Clinical  Nutrition. June 8;85(6):1586-1591. 12. Ma Y, et al. Study presented at the  2007 centennial meeting of the American Association for Cancer Research (AACR),  April 14 to 18, 2007, Los Angeles. 13. Cannell JJ, Vieth R, Umhau JC,  Holick MF, Grant WB, Madronich S, Garland CF, Giovannucci E. Epidemic influenza  and Vitamin D. Epidemiol Infect. 2006 Dec;134(6):1129-40. 14. Kurylowicz A, Bednarczuk T, Nauman  J. [The influence of Vitamin D deficiency on cancers and autoimmune diseases  development.] [Article in Polish] Endokrynol Pol. 2007;58(2):140-152. 15. Bodnar LM, Catov JM, Simhan HN,  Holick MF, Powers RW, Roberts JM. Maternal Vitamin D deficiency increases the  risk of preeclampsia. J Clin Endocrinol Metab. 2007 May 29; [Epub ahead of  print]. 16. Maghbooli Z, Hossein-Nezhad A,  Karimi F, Shafaei AR, Larijani B. Correlation between Vitamin D(3) deficiency  and insulin resistance in pregnancy. Diabetes Metab Res Rev. 2007 Jul 2; [Epub  ahead of print]. 17. Parekh N, Chappell RJ, Millen AE,  Albert DM, Mares JA. Association Between Vitamin D and Age-Related Macular  Degeneration in the Third National Health and Nutrition Examination Survey,  1988 Through 1994. Arch Ophthalmol. May 2007;125: 661-669.

 


11-23

Remember we only have one class at 8:30 again. J.T. will have something fun for everyone to do:)


Thanksgiving

Remember we have one class at 8:30. We are going to do a team wod. Come on in for the fun:)