Sunday, November 15, 2009


What is selenium?
Selenium is a trace mineral that is essential to good health but required only in small amounts [1,2]. Selenium is incorporated into proteins to make selenoproteins, which are important antioxidant enzymes. The antioxidant properties of selenoproteins help prevent cellular damage from free radicals. Free radicals are natural by-products of oxygen metabolism that may contribute to the development of chronic diseases such as cancer and heart disease [2,3]. Other selenoproteins help regulate thyroid function and play a role in the immune system [4-7].

What foods provide selenium?
Plant foods are the major dietary sources of selenium in most countries throughout the world. The content of selenium in food depends on the selenium content of the soil where plants are grown or animals are raised. For example, researchers know that soils in the high plains of northern Nebraska and the Dakotas have very high levels of selenium. People living in those regions generally have the highest selenium intakes in the United States (U.S.) [8]. In the U.S., food distribution patterns across the country help prevent people living in low-selenium geographic areas from having low dietary selenium intakes. Soils in some parts of China and Russia have very low amounts of selenium. Selenium deficiency is often reported in those regions because most food in those areas is grown and eaten locally.

Selenium also can be found in some meats and seafood. Animals that eat grains or plants that were grown in selenium-rich soil have higher levels of selenium in their muscle. In the U.S., meats and bread are common sources of dietary selenium [9,10]. Some nuts are also sources of selenium.

Selenium content of foods can vary. For example, Brazil nuts may contain as much as 544 micrograms of selenium per ounce. They also may contain far less selenium. It is wise to eat Brazil nuts only occasionally because of their unusually high intake of selenium.

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Excellent speed through the Thruster

Shoulder Press


For Time
1000m Row
3 Rounds
15 Box Jumps (Men use 24" Box/Women use 18" box)
5 Hang Power Cleans (Men use 135#/Women use 95#)


  1. I tried to SP earlier this morning and only got 145#. Had the speed for 155#, but I hadn't eaten yet and was shaking. Ate some breakfast and hit 155# for a PR. Tried for 160 but wasn't happening. I need a good night's sleep when my puppy doesn't bark to go outside. Or Judy to get up and let him in and out.

    8:14 as Rx'ed. My legs were feeling it too Joel. Box Jumps really slowed me down too. I already have a hard time rebounding into the next when my legs are fresh. All HPC unbroken.

  2. I knew you would try it again, great job on the PR!!

    Shoulder Press 165 (PR)

    Metcon 8:36? Had to drop to 95# for the cleans, probably could've gone a little heavier but my elbow was sore from cleans from last week. Legs were sore also, had to rest a while after the row...