by Helen Kollias, August 6th, 2010.

Before I did my Master’s degree, I had an impeccable memory. Dates, times, phone numbers, chemical processes and Latin names for anatomical parts were pretty easy.

My brother even once challenged me to memorize a list of 20 random items in 20 minutes — no problem. But that was BM, before my Master’s.

After my Master’s, my memory was never the same. Was it age? Maybe. But more likely it was stress and lack of proper nutrition.

Yup, memory, stress, and the food you eat are related.

Stress — of any kind — causes chemical stress in the body. Chemical stress includes the production of free radicals, aka reactive oxygen species, aka little molecular critters floating around rusting out your cells. (More on this below.)

Alzheimer’s disease has been linked to this oxidative damage. Antioxidants, found in food, seem to protect your body from free radical damage. One of those chemicals with antioxidant properties is vitamin E.

Vitamin E
Vitamin E is a fat-soluble vitamin (like vitamins A, D & K). Again, it’s an antioxidant (like vitamin C and β-carotene), and essential for neurological function.

You can find vitamin E in vegetable oils, nuts, green leafy vegetables, avocados, seeds, whole grains, tomatoes, apples and carrots.

You probably think of vitamin E as a singular thing. In fact, there is a whole family of vitamin Es. Four tocopherols (α, β, γ and δ) and four tocotrienols (α, β, γ and δ) make up the vitamin E family.

α-tocopherol is the family member that your body has most of, and that absorbs best. Since α-tocopherol is the only vitamin E family member found in blood (the plasma), scientists have done the most research on it (and generally people are more willing to give a blood sample than, say, a muscle biopsy).

But even though α-tocopherol is found in the highest amount in the body, it isn’t the best at counteracting free radicals; γ-tocopherol has the highest anti-oxidative capacity.

What are free radicals?
Every once and awhile you hear about a new superfood that’s high in antioxidants. Great! But why are antioxidants good?

Well antioxidants fight free radicals! Great… what are free radicals?

No, free radicals aren’t an unstable indie rock band or a fringe political group; they’re molecules. Free radicals are chemically unstable and very chemically reactive, which causes damage to your body… until your friendly neighbourhood antioxidant comes along and stops the chemical carnage caused by free radicals.

Geek Alert!
What causes the chemical damage is the free radicals stabilizing themselves.

If you remember your high school chemistry, then you might remember that electrons are arranged by shells. Electrons in each shell like being in pairs; when they aren’t paired up they try really hard to find another electron.

Free radicals stabilize by giving or taking electrons (atomic sub-particles) from other molecules because they don’t have paired outer shells of electrons. This causes the new molecule to become a free radical too.

That is, until an antioxidant like vitamin E breaks the chain. Where do free radicals come from?
Well, they don’t sneak in in the middle of the night. They can come from both outside and inside the body.

External sources: Exposure to tobacco smoke, UV rays, pollution, radiation, ozone, and pesticides causes free radicals to be made in your body. Internal sources: Your body can trigger the making of free radicals too. Yup, the evil problem-causing free radicals can come from you in the course of normal metabolic or daily functions, such as:

exercising
using your mitochondria
using your phagocytes (white blood cells that chew up debris) — in other words, having an immune system challenge
having inflammation
stress

Research question:
This week’s review examines a study that looks at the relationship between the antioxidant vitamin E and risk of Alzheimer’s. Could high levels of vitamin E in your blood reduce your risk of Alzheimer’s?

Mangialasche F, et al. High plasma levels of vitamin E forms and reduced Alzheimer’s disease risk in advanced age. J Alzheimers Dis. 2010;20(4):1029-37.

Methods
The scientists wanted to figure out if having low or high blood levels of vitamin E (all versions) could be correlated with Alzheimer’s disease in people over 80 years old.

Since this study was done in Sweden, the 232 participants were from Sweden. Researchers analyzed their blood for vitamin E, and then followed for up to 6 years to see if they ended up with Alzheimer’s disease. Pretty simple.

After all the analysis was done the researchers found that the people who had Alzheimer’s were slightly older (86.2 years old on average) than the ones that didn’t have it (84.6 years old on average).

Vitamin E
When doing a straight comparison between the people who ended up getting Alzheimer’s and those who didn’t, there was no difference in the blood levels of any of the vitamin E isomers.

Of all the isomers, only low blood levels of β-tocopherol could possibly be related to Alzheimer’s. I say possibly because statistically the results are inconclusive (for those interested, p=0.055 comparing β-tocopherol in control and Alzheimer’s cases).

To try to make things a bit clearer– and/or if you’re a skeptic — to have a more publishable paper, the scientists did another type of analysis: they compared the 25% of the people with the highest vitamin E levels with the 25% of the people with the lowest vitamin E levels and looked at how often each group got Alzheimer’s.

This second analysis did show something interesting:

People in the high vitamin E group for tocopherols (all four α-δ) were less likely to have Alzheimer’s than people in the low tocopherol group. Same results for tocotrienols and total vitamin E (all isomers).

So while in general, a straight comparison didn’t show much of a link, being in the top 25% for every isomer of vitamin E meant you were less likely to have Alzheimer’s.

Conclusion
This study is different than most studies looking at vitamin E and Alzheimer’s disease, because it looks at all eight isomers of vitamin E. Most studies only look at α-tocopherol, since it’s the most abundant.

From this study it seems that having high levels of all versions of vitamin E in your blood reduces your risk of getting Alzheimer’s disease by between 45-54%.

A few downsides to this study:

There weren’t that many people in it (only 232); it was over a pretty short period of time (6 years); and they didn’t look at how much vitamin E everybody was eating. Having more participants would give the study stronger statistical power — in stats more people is better.
Because the study duration was only 6 years it’s possible that there were people with undiagnosed Alzheimer’s in the control group.
By not knowing how much vitamin E people ate, we don’t know if pre-Alzheimer’s causes a drop in vitamin E or if less vitamin E triggers Alzheimer`s. In other words we don’t know if the vitamin E is a cause, correlation, or effect.
Bottom line even though this study shows a link between vitamin E and Alzheimer’s, we don’t know whether eating more vitamin E will prevent Alzheimer’s.

So before you start chowing down vitamin E supplements (especially ones that are just a single isomer), simply add a little more nuts, seeds (and fresh/cold-pressed nut/seed oils), green leafy vegetables, avocados, whole grains, tomatoes, apples, and carrots to your diet.

And spit out that cigarette!

References

Sayre LM, Perry G, Smith MA.Oxidative stress and neurotoxicity. Chem Res Toxicol. 2008 Jan;21(1):172-88.
Monastero R, Mangialasche F, Camarda C, Ercolani S, Camarda R. A systematic review of neuropsychiatric symptoms in mild cognitive impairment. J Alzheimers Dis. 2009;18(1):11-30. Review
Burton GW, Traber MG. Vitamin E: antioxidant activity, biokinetics, and bioavailability. Annu Rev Nutr. 1990;10:357-82. Review.

Apple Pie Waffles

A real hit in the house at breakfast time. These waffles smell and taste like an apple pie. Serve with real maple syrup or even vanilla ice cream!

Categories: Breakfast, Low Fat, Low Cholesterol, Heart Healthy Diet, High Fiber Diet, Vegetarian, High Protein

Here’s What You Need

3/4 cup water
1 3/4 cups whole wheat flour
1 cup skim milk
2 egg whites
1 teaspoon honey
1/2 teaspoon salt
2 teaspoons active dry yeast
1/2 cup wheat bran
2 medium apples, grated
3 tablespoons applesauce
1 teaspoon apple pie spice

Instructions

In a medium bowl, stir together the flour, wheat bran, salt and apple pie spice. Set aside.
In a separate bowl, stir together the water and honey.
Sprinkle the yeast over the surface, and let stand for about 5 minutes to dissolve.
When the yeast has dissolved, stir in the apples, applesauce, milk and egg whites until well blended.
Stir this mixture into the dry ingredients.
Cover, and let rest for about 15 minutes.
Heat the waffle iron, and coat with cooking spray.
Spoon the waffle batter onto the iron in the amount recommended by the manufacturer.
Close the iron, and cook for about 7 minutes, or until the steam stops coming out and the waffle can be easily removed.
Continue with remaining batter.

Nutrition Facts
Servings: 4, Calories: 282, Fat: 1.8g, Cholesterol: 1mg, Sodium: 355mg, Carbohydrate: 60.4g, Protein: 13.1g

http://www.fitpromagazine.com/

Absolutely Amazing Ahi

This tantalizing appetizer mingles fresh ahi, avocado, cucumbers and spice and will impress the most knowledgeable food critic.

Categories: Low Carb, Lunch, Low Calorie, Dinner, High Protein, Dairy-Free, Vegetarian

Here’s What You Need

◦2 teaspoons sesame oil
◦1/2 cup soy sauce
◦1 1/2 teaspoons lemon juice
◦1/4 cup chopped green onion
◦1 avocados - peeled, pitted and diced
◦1 1/2 teaspoons red pepper flakes
◦1 tablespoon toasted sesame seeds
◦1/2 cup diced cucumber
◦3/4 pound sashimi grade tuna steak, diced

Instructions:

1.In a medium bowl, combine the tuna, cucumber, avocado, green onion, red pepper flakes and sesame seeds.

2.Pour in the lemon juice, sesame oil and soy sauce, and stir carefully to blend so as not to mash the avocado.

3.Place this bowl into a larger bowl that has been filled with ice.

4.Chill in the refrigerator for 15 minutes, but no longer - the terrific freshness of the fish will be lost.

5.Once chilled, remove the bowl from the ice, and invert onto a serving plate.

6.Serve with toasted bread or your favorite crackers.

Nutrition Facts:

Servings: 6, Calories: 155, Fat: 8.2g, Cholesterol: 26mg, Sodium: 1245mg, Carbohydrate: 5.8g, Protein: 15.6g

Share This Recipe:

This tantalizing appetizer mingles fresh ahi, avocado, cucumbers and spice and will impress the most knowledgeable food critic.

Categories: Low Carb, Lunch, Low Calorie, Dinner, High Protein, Dairy-Free, Vegetarian

What is the best way to get results?  There are so many different training methods out there that will help me achieve my goals.  Actually, there are so many that I don’t know which is best.  Which training program should I choose?  How many sets and reps are best for me to get to my goals in the shortest time possible?  Should I use a full body training program?  Maybe a body part split?  Maybe I should just take those magic diet pills that I see advertised at 2 a.m. during commercials.  I was at Barnes and Noble the other day and saw a book that promised me the body of my dreams if I follow their program for 28 days.  That’s it, I got it - I’ll take the magic pills, combine that with the miracle program and in one month, women will want me and men will want to be me… just like Austin Powers!  Yeah baby!
 
Enough of The Nonsense
What you just read above is the “logic” that many people go through when mapping out their plan of attack while attempting to build their statuesque physique.  But I have a secret.  I have something to tell you that you probably don’t want to hear.  The secret is, that there is no secret. I recently came across a great quote; “consistency not novelty is the secret to uncommon results.”  In my opinion, truer words have never been spoken.  We (Americans especially) need to stop searching for the quick fix to all our dreams.  If you hear something and it sounds too good to be true, it probably is.  We must be consistent with anything in life that we wish to accomplish.  This is especially true when it comes to our health and physique.  As I’ve been known to say a few (hundred) times, “there is no ‘magic trick’ to improving your body; train, eat, sleep, and repeat. Those that are consistent, disciplined, and give everything they have, can bring their health, physique, and performance to a new level.”
 
Blood, Sweat, and Tears
When I go into a set in the weight room, I ALWAYS do it with a purpose.  I am trying to get better (closer to my goals) with each rep of each set.  Our central nervous system is very powerful here.  So go into every set with complete focus.  Remember, the mind is what recruits the muscle fibers.  So for 45 minutes to an hour, leave your worries (stress) behind, go into your training session and KILL IT!  Take a day off, and do that again a day later.  Continue doing this week and after week and you’ll be amazed at the results.  Seriously folks, it doesn’t have to be much more complicated than this.  Now, don’t get me wrong, program design is important.  But the smartest training program in the world won’t get you anywhere if you aren’t consistently giving it your all.
 
Nutrition and Lifestyle
As important as hard work is, nothing is more important to becoming bikini ready as nutrition is.  In most cases, nothing really fancy is necessary.  An exception may be the final weeks leading into a figure show or a bodybuilding competition.  But for the rest, get your 4-6 meals in each day, drink a ton of water, eat a wide variety of fruits and vegetables, and try to include lean protein at each meal.  If you mess up (cheat meal) don’t worry about it,  move on and get back on track with your next meal.  If your car gets a flat tire you don’t go and pop the 3 other tires do you?  No.  You fix that tire and move on.
 
As far as lifestyle is concerned, make sure you are getting good sleep and not out partying too much.  If I had the choice between 5 hours of sleep in a night combined with a secret potion vs. 8 hours of good old fashion sleep, I’d take the latter every day of the week.  Again, nothing sexy, just simple and effective.
 
Where to Start?
So, I’ve rained on your parade and let you know that if you want those 6-pack abs, that you are going to have to put in some serious sweat, day in, day out.  If you are still reading, I’m thinking that you have bought in and agree with me that there is no magic trick.  Where does that leave us?  In my opinion, the best starting point is to sit down (by yourself or with the help of your trainer), and make a list of behaviors.  The behaviors will serve as the road map that will take you to your goals.  You can’t just say, “I want to lose 12 pounds,” without having a clue of how you’re going to get there.  Here’s an example;
 
Shelly loves her wine, lifts weights “here and there,” performs 1 day of cardio per week and usually does not get to bed until 1 a.m.
 
Goal: To lose 10 pounds by the time her trip to Hawaii roles around in 45 days.
 
Behaviors:
-Lift weight 3 days per week
-Perform cardio 2 days per week
-Get to bed by midnight every night
-Only allowed to drink wine 1 night per week - and no more than 2 glasses
 
Now, Shelly will put this list in a place where she sees it every day.  If she consistently follows and it and truly gives it her all during her training sessions, she will look amazing by the time Hawaii rolls around.  She may even get a few offers to become the next hula dancer at the local ocean side resort!
 
In the end, make sure to consistently work your tail off, make sure to consistently eat clean, and make sure to consistently get good rest.  If you are looking for a quick fix, you’ll be looking for a long, long, long time.  Never forget the quote, “consistency not novelty is the secret to uncommon results.”

Einstein once said “Make everything as simple as possible, but not simpler.”  This saying comes to mind when I hear an athlete suggest that as they train harder they just need to eat more calories, which ignores the fact that eating too much at once results in FEWER calories going to muscle.
Why too many calories in a meal backfires
Try to flood too much food into your mouth all at once and it will spill onto the floor.  Muscle is similar: try to flood too much sugar into your body all at once and muscle is overwhelmed, the calories spilling over into body fat.  An athlete will burn those calories later on, but generating less than half the amount of power since burning fats is slower than burning sugars.  This is why it is ideal to have as many of the calories you eat go directly to muscle rather than fat first.
What to do about it in general
There are a few ways to keep calories from flooding your system.  One is to eat many small meals throughout the day, although most people’s schedule only allows for three meals plus snacks, not a half dozen equally-sized meals.  Another way to avoid caloric flooding is to slow digestion with fats or protein.  But the most powerful technique for slowing digestion is adding raw vegetables.  When carbohydrate is in the stomach at the same time as raw vegetables, the stomach cannot empty the carbohydrate until the vegetables are broken down into sub-millimeter pieces.  The result is that the bread, pasta, rice, potatoes, chips, cereal or any other carbs in the stomach will enter the intestine and then the bloodstream slower, giving muscle time to absorb it.  It is raw vegetables that have this effect since cooking them makes vegetables soft and easier for the stomach to break down.  Tomatoes are too soft to have an effect even when they are not cooked.  Carrots are as high in calories as fruit, so they digest slowly enough to manage the calories in them, but not slow enough to slow down starches they are consumed with.
What to do about it specifically
Eat 1 cup of leafy greens or 1/2 cup raw vegetables (snap peas, celery, bell pepper pieces, cauliflower, broccoli) for every 100 Cal of starch (1 slice bread, 1/3-1/2 cup pasta, rice, potato, or cooked oats).  For a meal with a couple pieces of bread or pizza, a serving of lasagna, a half dozen pieces of sushi, or a burrito light on the rice, you would need a 2-3 cup salad, which is a good-sized side salad.  For larger amounts of carbohydrate, you would need a larger (4 or more cup) salad or half that volume of raw vegetables.
Your motivation
Once you see the impact on your body composition and performance you will see the sense of eating vegetable pieces even with breakfast and snacks.  I have helped Olympic, professional, and collegiate athletes improve many aspects of their performance using this technique because of its impact on power-to-weight ratio from both sides of the equation.  To read more see my blog, books or youtube channel through my web site www.DrClydeWilson.com

What’s different this time?
Inspiration.  The positive personal training I have received from Timothy at Body Mechanix has brought me back to life.

In April of this year, I sat down with Timothy weighing almost the most I have every weighed in my life; I was tired and worried that I had let myself go to the point of no return.  My primary goal was to get healthy so that I could feel good in my body; my secondary goal was to lead a balanced life while getting there - basically I couldn’t diet anymore or embark on an extreme cardio program, unless it was fun.  Timothy designed a program to get me there.  Pure and simple. I am in the best shape of my life.  I look forward to training and am much more confident and active than I have been in years.  My posture is better, my back is strong, I feel great in my body; I am so thankful to have my life back.  I now believe anything is possible.

STAY Tuned for Updates!

Join the daring and brave! We are venturing to half moon bay to tandem sky dive with some of the most experienced and skilled sky diving instructors in the area. Skydive Monterey Bay is the best place in California to make your first tandem jump. After a 20 minute training and safety briefing you will completely understand the equipment and the sequence of events. You and your jumpmaster will board the WORLD’S FASTEST JUMP PLANE!!!.. wearing a dual harness assembly. Once you reach your jump altitude you will exit the aircraft securely harnessed to your instructor for an unbelievable freefall at 120 M.P.H!!!
After your parachute opens you will have a scenic 4 to 6 minute parachute ride. Because your instructor is with you all the way to landing, there is no need for you to worry about anything during your jump except to remember to relax and have fun!! Your instructor will take care of everything which will allow you to completely enjoy yourself!

When:
October 16th
7:30Am - 2PM

Where:
Skydive Monterey Bay, Inc. is at the Marina Municipal Airport in the City of Marina off Hwy 1 about 5 miles North of Monterey.

Meeting Place:
Body Mechanix
219 Brannan St
Leaving Promptly at 7:30 am