Omega-3's Enhance Working Memory in Young Healthy Adults

Researchers at the University of Pittsburgh have determined that healthy young adults (18-25 yrs of age) who took an Omega-3 supplement for 6 months, experienced an improvement in working memory.
Before they began taking omega-3 supplements, all subjects underwent a battery of tests; including PET imaging, blood tests, and a working memory test. Researchers found that even prior to omega-3 supplementation, there was a positive correlation between plasma omega-3 status and the memory tests.
After 6 months of supplementing with Lovaza, an FDA approved Omega-3, subjects experienced an improvement in working memory.
Omega-3 supplementation can benefit students and young professionals who want to enhance their memory and brain power.

University of Pittsburgh (2012, October 25). Omega-3 intake heightens working memory in healthy young adults. ScienceDaily. Retrieved November 9, 2012, from http://www.sciencedaily.com­/releases/2012/10/121025122433.htm

My recommendation.
Supplement your diet with a high quality omega-3 supplement; my favorite is Nordic Naturals Ultimate Omega. Consume between 2-3 grams/ day in divided doses.

Physical Activity enhances brain function in older adults

A recent study published in The American Heart Association journal, “Stroke”, showed that older, non-disabled people who engaged in regular physical activity reduced their risk of vascular related dementia by 40% and cognitive impairment by 60%. The lead author of the study, Ana Verdelho, MD., a neuroscience researcher, suggests that physical activity of moderate intensity performed 3 times/ week can help prevent cognitive decline.

American Heart Association (2012, November 1). Regular physical activity reduces risk of dementia in older people. ScienceDaily. 

My recommendation

Perform 3 brief (30-40 minutes) resistance training sessions per week in order to achieve mental health benefits. Resistance training is not only the most efficient form of exercise, it is the most effective method for improving general health, decreasing body fat, and increasing physical work capacity.

L-Carnitine increases fat burning

Research shows that oral consumption of L-Carnitine significantly increases fatty acid(body fat) oxidation in healthy adults. Subjects consumed 1 gram (1000 mg) of L-Carnitine 3 times/day, for a total of 3 grams/ day. The majority of subjects,  even those without Carnitine deficiency, showed an increase in fatty acid oxidation (burning).

Metabolism, Volume 51, No 11: 1389-91, 2002

If you are currently on a fat loss regimen, make sure you add 3-4 grams of L-Carnitine to your daily supplement plan. Take one gram, 3 times/day to get a minimum of 3 grams. Make sure to purchase L-Carnitine tartrate, which is the preferred form of L-Carnitine.

High-Protein Yogurt Pancakes

This is my updated and improved recipe for gluten-free, high-protein pancakes.

They are delicious!

 

Preheat high quality non-stick skillet to medium heat.

In blender, combine the following ingredients:

• 6 oz Vanilla Unsweetened Almond Milk
  
• 1 7-oz container Fage 2% Yogurt, Plain
  
• 2 Whole Organic Eggs
  
• 1 teaspoon Vanilla Extract
  
• ½ teaspoon cinnamon
  

Slowly add the following pancake/protein powder to mixture:

• 1 cup Pamela's Gluten-Free Pancake Mix
  
• 1/3 cup Jarrow Organic Vanilla Whey Protein
  

Mix until completely combined. If too thick, add 3-4 oz. water to blend.

Cook pancakes in Organic Coconut oil and butter mixture.

Top with applesauce or a small amount of maple syrup.

Enjoy.

Re-Energize By Taking a Caffeine Vacation

Caffeine is the most popular and most consumed wake-promoting drug in the world. In sports, it is considered the #1 legal ergogenic aid. What's an ergogenic aid? It is a substance that can increase mental and physical work capacity and accelerate healing. Consumption of caffeine has been shown to improve endurance, work capacity, and pain tolerance which are a definite benefit to any hard competing athlete.

For the rest of us, that morning cup of coffee is a must if we are expected to be productive.

But, with all good things, there can be drawbacks and side effects.

There is a catch-22 with habitual caffeine consumption; most people who need their morning cup of coffee are also those who are sleep-deprived. One of the side effects of caffeine consumption is insomnia; so the wonderful drug that wakes you up is the same drug that may keep you from getting a good night's sleep. Caffeine becomes a crutch that eventually loses its wake-promoting effects.

All of the pertinent research shows that those who are not regular users of caffeine experience the greatest performance and alertness benefits. This is not the case for the habitual caffeine addict. The more frequent you consume caffeine, the greater your tolerance to caffeine. In order to keep getting the mental boosting effects, you must steadily increase the dose of caffeine. This can lead to overconsumption which can be problematic and can cause irritability, insomnia, digestive issues, anxiety, elevated blood pressure and heart rate and even more serious side effects.

My suggestion

Take a 1 week caffeine vacation every month. So, after 21 days of intermittent or daily caffeine consumption, take 7 days off. That means NO, NONE, NOT ANY kind of coffee, tea, soft-drinks, chocolate (really, no chocolate), or over-the-counter caffeine-containing medicine for an entire week. Why 7 days? That gives your system enough time to come back up to peak energy levels.

You may experience withdrawal symptoms (headache, fatigue, depression) 12 to 36 hours after eliminating caffeine intake. Drink plenty of water, follow a good paleo-type diet and consume plenty of colorful fruits and vegetables; this can decrease the withdrawal duration.

What's the benefit of the caffeine vacation?

• Improved sleep quality which can translate into greater natural energy levels.
  
• You will give your adrenal glands a break which may further improve you natural energy levels.
  
• You will once again experience the productivity-enhancing benefits when you resume caffeine consumption.
  

Give a try and share your experience.

Mediocrity is Contagious

The old saying of "you are the company you keep" is especially valid when dealing with physical endeavors. Self imposed limits are validated by the progress of the individuals in your training environment. Regardless of your perceived independence; your training environment impacts your ultimate progress. People around you reflect your image. For example, a child learns that he or she is talented based on the relative responses of people around them. You can see this on shows like "American Idol" where participants think they have "talent" because some relative told them they sound great. If you train at a commercial fitness center, which is in the business of selling memberships and generating profit; the staff of that facility is going to do what is necessary to make everyone happy. If the older clientele request easy-listening -non-threatening music, that is what they play. This may be a conflict when trying to make significant physical progress.

In a world where the "ends" are prized more than the "means" it is difficult to get an honest assessment from people or organizations that profit from your insecurities. Always trust your instincts when acquiring information pertaining to exercise and nutrition. Hard exercise is effective and can be fun but fun is not a priority when trying to change your physiology. Your body does not want to change, so you must thoroughly convince it (though proper exercise) to change. Easy does not work when making physical changes.