The Source of America’s Health Problems

are but they concentrate on where they’re going.  Rather than getting down about being over-weight, they use the reflection in the mirror to motivate them.9. They envision their ideal body and health every dayThe goal is crystal clear in their mind. The thought of an awesome, lean body and optimal health always keeps them motivated. Regardless of life’s pressures or setbacks they race forward because they can’t wait to get to the finish line and winner’s circle.10. Consistency and persistenceThey know that they will succeed if they remain consistent and persistent.  They know that the more consistent and persistent they are, the faster they will reach their goal.11. There are no excusesThey have learned that excuses are time-suckers and won’t get them to their goal.  They know that the TurboCharged steps are quick, easy and so simple that any excuse is a lame one.12. There is no giving upQuitting is not part of their vocabulary.  They will only be satisfied by building and maintaining a totally awesome, lean and healthy body.  There is no other choice and they will not be denied.If you cultivate these 12 TurboCharged habits, your success is guaranteed!Your thoughts and comments are always welcome

Sit at a Desk All Day? Time To Get Moving!

 It’s hard to miss news stories on the ill effects of sitting down for too long.  Many studies are coming to the same conclusion:  Sitting can be hazardous to your health!  The American Cancer Society, the British Journal of Sports Medicine, the Swedish School of Sport and Health Sciences, the Journal of the American Heart Association, the Australia-based Baker IDI Heart and Diabetes Institute and even the Canadian government are all sounding the alarm on the health problems that result from too much sitting.Reflecting the verdict on excessive sitting, we have plenty of exercise tips for those whose jobs require sitting at a desk for extended periods, as well as those who spend lots of time watching TV or surfing the Internet.All of these studies point out that sitting is a form of inactivity, which has many adverse effects on our physiology.  During prolonged sitting, one’s whole body just slows down.  Our bodies are not designed for inactivity but for complex, whole-body movement.  According to Elin E. Bak, researcher for the Swedish School of Sport and Health Sciences, “Lack of whole-body muscular movement [is] strongly associated with obesity, abnormal glucose metabolism, diabetes, metabolic syndrome, cardiovascular disease risk and cancer.”If you sit all day, even if you find time to exercise 40 to 60 minutes four to six days per week, you are still a couch potato and at risk.  Studies are showing that the effects of sitting are independent of exercise, and might even counter some of exercise’s beneficial effects.  According to Marc Hamilton, a professor of biomedical sciences at the University of Missouri, “Chair time is an insidious hazard because people haven’t been told it is a hazard.”The good news is that some type of movement every 20 to 40 minutes, even for as little as one minute, is all that is needed to remedy the effects of sitting.  In fact, standing up burns 60 more calories per hour than sitting and seems to counter the latter’s effects.  Using the stairs instead of the elevator is another excellent choice.  In TurboCharged, the we outline a simple program of increased activity and one-minute exercises which, along with other steps, are designed to increase health, vitality and fat-loss even if one has a desk job.  Below is a list of steps that anyone can incorporate into their day.  As employers become aware of the benefits of regular movement during the workday, mini-movement breaks may become a job requirement.Suggested Exercise List for Those With Desk Jobs:1)  Take the stairs instead of the elevator.2)  Stand up as often as possible, such as when talking on the telephone.3)  Body Weight Squats:  Stand with feet about shoulder-width apart, arms at your sides or out in front of you.  Bend your knees, bringing your rear end down as if sitting in a chair.  Rise to standing and repeat.  Taking breaks as needed, do this 20 to 60 times or as many as you are able to do in a minute.4)  Lunge:  Stand with your feet shoulder-width apart and take a step forward, lower down trying to touch your rear knee to the floor, raise and return to starting position, and repeat with your other leg.  Continue to alternate legs for 1 minute.5)  Desk or Wall Push-Up:  Stand with your toes 2 to 3 feet from the desk or wall.  Place your hands on the desk or wall, lower down and press back up.  Start with 20 and aim to build up to 60 consecutive repetitions.  This is easier than a regular push-up and a good way to start.6)  Standing Heel Lifts:  With feet 6 to 12 inches apart, rise up on your toes as high as you can, then lower back down barely touching your heels to the ground.  Tighten your buttocks as much as you can.  Repeat for a count of 60 or as long as you can last.7)  Take short walks during scheduled breaks and lunch.Suggestions for Chair Exercises:1)  Exhale and suck your stomach in, contracting it back toward your spine, hold tight for 5 seconds and release.  Repeat 10 times.2)  Lift your legs straight in front of you, flex them and hold steady for as long as you can.  Release and repeat.3)  Lift your legs straight out in front of you and cross them like a scissors alternating them top and bottom.  Do as many as you can.4)  Lift your arms in front of you or to your sides, and pulse them up and down as quickly as possible for up to 1 minute.For TV watchers, get off the couch during commercials and do push-ups, lunges or squats.  This is an easy and productive habit to improve your tube time!Your thoughts and comments are always welcome.

The 12 Fundamental Habits of Successful TurboChargers

Successful TurboChargers are no different than you. They have jobs, kids, mortgages, school, pressure…  The only difference is the habits they have chosen to incorporate into their life.1. They don’t think of staying lean and healthy as work, but rather a way of lifeIt’s kind of like brushing your teeth, sure you can skip it, but you’ll have bad breath for the rest of the day, and probably a lot more cavities and a lot less friends.2. They don’t skip their mini-muscle sessionsThey treat these 3-5 daily sessions like an extremely important appointment.  They schedule their day around them, not the other way around.3. They take their rest seriously They know that in order to have rapid fat-loss, optimal health and get the most out of their body, they have to give it adequate rest.  They know that stress reduction and enough sleep are essential.4. They eat to keep their body lean and healthyThey know that “you are what you eat” and stick with the highest quality, freshest, most nutrient dense food choices possible which will supply everything needed for a lean and healthy body.  They eat when they are hungry, not out of habit, emotion or a specific time of the day. Exceptions are rare.5. They stay as active as possible with enjoyable activities, not trips to the gymThey know that proper exercise and activity is healthy but they don’t overdo it.  They also know that diet is the main key to a lean healthy body and that excessive exercise is not. Being in tune with their body allows them to make adjustments and know which adjustments to make.6. They focus on their goal so they can push through any frustrationIf you think it’s easy for TurboChargers to get lean, and stay lean, you’re right and wrong. What makes the difference is that they stay highly focused and are always striving to improve. They have struggles like everyone else; stress, plateaus, fatigue, and frustration.  But, they never think of quitting, it’s just a matter of continual focus on their goal of an awesome, lean and healthy body.7. They don’t keep junk food in their homes so they eliminate unnecessary temptation.  They keep the refrigerator full of TurboCharged foods and leave nothing to chanceThey know their temptations and limitations.  They know what they’ll be eating the whole day.  If they don’t bring their food with them, they know what they will order in restaurants and what’s healthy at the grocery store.  Commercial fast-foods are never even a choice.8. They use their current condition as a motivator, not a reason to quitThey know where they are but they concentrate on where they’re going.  Rather than getting down about being over-weight, they use the reflection in the mirror to motivate them.9. They envision their ideal body and health every dayThe goal is crystal clear in their mind. The thought of an awesome, lean body and optimal health always keeps them motivated. Regardless of life’s pressures or setbacks they race forward because they can’t wait to get to the finish line and winner’s circle.10. Consistency and persistenceThey know that they will succeed if they remain consistent and persistent.  They know that the more consistent and persistent they are, the faster they will reach their goal.11. There are no excusesThey have learned that excuses are time-suckers and won’t get them to their goal.  They know that the TurboCharged steps are quick, easy and so simple that any excuse is a lame one.12. There is no giving upQuitting is not part of their vocabulary.  They will only be satisfied by building and maintaining a totally awesome, lean and healthy body.  There is no other choice and they will not be denied.If you cultivate these 12 TurboCharged habits, your success is guaranteed!Your thoughts and comments are always welcome.

You Are Now Entering the Most Dangerous Time of the Year

That’s right.  We are talking about the upcoming holiday season, Halloween, Thanksgiving, Christmas and New Year’s Eve.  Not only do the number of alcohol related accidents increase but so do our weights and waistlines.Most people experience their (relatively) lowest weight and best body composition around September every year.  This is usually because of New Year resolutions and more activity over the summer.  In the same way, most people see all their results evaporate and disappear by the time New Year’s Day comes around.This is party time and most of us have been conditioned to join in on all the holiday festivities.  The parties bring candy, cookies, cakes, bagels, huge dinners, eggnog, ice cream, lots of alcohol and late nights which all add up to a major overload on our bodies.  Nobody wants to be a party pooper.Are we doomed to fall into this vicious cycle?It is very possible to survive and even thrive during the holiday season if you recognize the pitfalls and plan ahead.  You need a goal:  A goal that allows you to participate without all the collateral damage that usually occurs.  What kind of goal you may ask?How about a goal of actually improving your body composition between now and New Year’s Day?  This is not as difficult as it sounds.  It is not a mandatory requirement that you gain weight and get fatter during this time period.  Many people set a goal in September to start saving money for Christmas presents and most are successful.  Why?  Because they have a goal and a plan!  You can do the same thing to stay in shape or even better, improve your body and health.Perhaps this sounds radical or remote but the first step is getting over your skepticism and contemplating the possibilities and the benefits.  You just need to establish your goal and let everyone know what it is.  You’ll be surprised at how many people think it is a great idea.  Those that don’t are allowed to get fat and are not your concern.  Post a copy of your goal on your refrigerator, bathroom mirror, computer screen and anyplace else that will allow you to see it often.  This will serve as a constant reminder to both your conscious and subconscious mind.  The results of taking just this one step will amaze you.  Do not be afraid of setting a goal that is a bit of a stretch.  Shoot for the moon and even if you miss, you will still end up out there with the stars!Your thoughts and comments are always welcome.

Another Study Concludes Sugar is Toxic at “Safe” Levels

 A new study published on August 13, 2013 in the journal Nature Communications found that for mice eating a diet which contained 25% extra sugar, which is the mouse equivalent of a healthy human diet plus three cans of soda or other sweetened beverage daily, the females died at twice the normal rate and males were a 25% less likely to hold territory and reproduce.  Their results were based a toxicity test developed at the University of Utah.The researchers concluded that the results provide evidence that added sugar consumed at concentrations currently considered safe has a dramatic adverse impact on mammalian health, which demonstrates the adverse effects of added sugar at levels relevant to humans.Wayne Potts, a University of Utah biology professor and the study’s senior author said that previous studies using other tests fed mice large doses of sugar which was disproportionate to the amount people regularly consume in sweetened beverages, baked goods, candy and other processed foods.Interestingly, the mice didn’t become obese and showed few metabolic symptoms yet they died more often and tended to have fewer babies.  “We have shown that levels of sugar that people typically consume and that are considered safe by regulatory agencies impair the health of mice,” says the study’s first author, James Ruff, Ph.D.According to Potts, “This is a sensitive test for health and vigor declines. One advantage of this assay is we get the same readout no matter if we are testing inbreeding or added sugar.”  The study showed that mice suffered the same level of health degradation from added sugar as previous test results from cousin-level inbreeding.They also stated that the need for a sensitive toxicity test exists not only for components of our diet, but particularly for both pharmaceutical science, where 73% of drugs that pass pre-clinical trials ultimately fail due to safety concerns and for toxicology, where very few compounds go through critical or long-term toxicity testing.  (We feel this safety concern and need for testing also applies to the supplement industry, which is subject to little or no real safety testing.)The National Research Council recommends that people consume no more than 25% of their daily calories from “added sugar”.  This recommendation doesn’t include what is naturally in fruits, vegetables, grains and other non-processed food.  Up to 25% of Americans consume this “recommended” amount and many consume even more.The 25% sugar-added diet fed to the mice is the equivalent of a person who drinks three cans of sweetened soda or other beverage daily along with an otherwise perfectly healthy, no-sugar-added diet.  Sugar consumption in the American diet has increased 50% since the 1970 and during this same time period we have also seen a dramatic increase in metabolic diseases such as diabetes, obesity, fatty liver and cardiovascular disease over the same period.As we point out in TurboCharged, there seems to be no safe dose of added sugar, so total avoidance is advised if you are interested in optimal health and longevity.Your thoughts and comment are always welcome.Read more here:  http://www.sciencedaily.com/releases/2013/08/130813111722.htm

Walking to the Land of Leandom

In TurboCharged, we talk about the fact that strong leg muscles and buttocks are great fat burning muscles.  The reason for this is their sheer size.   As the largest muscles in your body, leg and butt muscles require a lot of energy, especially when you are using them.  If you are following the all of the steps and are walking whenever you can, the speed of your fat loss will accelerate.There are many of studies that say for walking to be beneficial, you need to walk at least 100 steps a minute or faster.  100 steps a minute would be considered a moderate intensity workout while 135-140 steps a minute is classified as more athletic.  While these are nice guidelines, we agree and disagree with this information.First off, if you have been carrying some excess fat for a few years or more, you may not be able to walk 100 steps a minute.  DO NOT be discouraged.  The important thing to focus on while you are working toward a lean and ideal body composition is that you are maintaining or building muscles, period.  Simply by getting up, standing on your legs and moving in any direction, you are working against the forces of gravity and will be relying on greater amounts of body fat for fuel.There are no excuses not to become TurboCharged and include more walking in your daily routine.  Don’t let any study that says you need a minimum of 100 steps per minute become a roadblock.  Get up and get moving.  As you become increasingly lean and fit, you can go ahead and aim for a greater number of steps every minute and a greater daily total number of steps.Ten to twenty minutes of walking a few times a day, regardless of your speed will help in reducing your body fat, assuming you are incorporating the other steps as well.  6000 steps per day is a good goal and buying an inexpensive pedometer may help you to keep track and stay motivated.Walking is always more fun if you get outdoors and explore some new territory.  Walk alone, walk your dog or walk with friends.  Do whatever you enjoy the most.  But, just get moving and your body will reward you for your efforts!Your thoughts and comments are always appreciated.

The State of US Health

 According to a recent report titled The State of US Health, 1990-2010 :  Burden of Diseases, Injuries, and Risk Factors, whose objective was measuring the burden of diseases, injuries, and leading risk factors in the United States from 1990 to 2010 and to compare these measurements with those of the 34 wealthy countries, revealed that some things have improved but overall we continue to fall way behind other wealthy nations.Here’s their conclusion:”Overall, population health in the United States has improved from 1990 to 2010. Life expectancy at birth and HALE (healthy life expectancy) have increased and all-cause death rates at all ages have decreased. Although life span has increased, rates of age-specific YLDs (years lived with disability) have remained stable, and morbidity and chronic disability now account for nearly half of the health burden in the United States. However, improvements in population health in the United States have not kept pace with advances in population health in other wealthy nations. Regular assessments of the local burden of disease and matching information on health expenditures for the same disease and injury categories could allow for a more direct assessment of how changes in health spending have affected or, indeed, not affected changes in the burden of disease and may provide insights into where the US health care system could most effectively invest its resources to obtain maximum benefits for the nation’s population health. In many cases, the best investments for improving population health would likely be public health programs and multisectoral action to address risks such as physical inactivity, diet, ambient particulate pollution, and alcohol and tobacco consumption.”Our average life expectancy has increased from 75.2 in 1990 to 78.2 in 2010.  That is good news but we’re way behind other wealthy nations when it comes to both health outcomes and life expectancy.Even though we spend more money on healthcare than any other country, we don’t have universal healthcare coverage and there is still a big difference in the quality of care for different socioeconomic and ethnic groups which makes our situation even worse.How much worse?  We rank 27th in age-standardized death rate (down from 18th in 1990); 28th in years of life lost (down from 23rd); 5th for years lost to disability (up from 6th), and; 27th for life expectancy at birth (down from 20th place).Our biggest health problems are heart disease, lung cancer, stroke, chronic obstructive pulmonary disease, and road injury.  It is interesting to note that we also had an increase in the years of life lost due to premature mortality (YLL) from Alzheimer’s disease, drug use, chronic kidney disease, kidney cancer, and accidental falls.As we often point out, chronic diseases and disability account for almost half of the entire U.S. healthcare cost.  Not surprisingly, the study identified poor diet, tobacco smoking, obesity, high blood pressure, high blood sugar levels, and physical inactivity as the most probable (and preventable) causes.This report shows once again that ultimately your health is not dependent on or fixed by our government, health insurance or our healthcare system, but only from following a healthy lifestyle like TurboCharged. This will always be your best investment and insurance for living a long and healthy life.Your thoughts and comments are always welcome.

Weight-Loss by Replacement

In last week’s blog, we said that the only proven way to lose your excess fat permanently is by managing your caloric intake.  If you create a caloric restriction:  eating fewer calories than you use for a long enough period of time, you will reach your goal.  Once you get there, maintaining your weight or “cruise control”, is simply a matter of eating an amount of food (calories) that is equal to your energy needs.  It’s all very simple: If your weight is going up, you are consuming too many calories; if your weight is remaining stable, you are on cruise control; if your weight is going down you have created a caloric deficit.It is important to remember that, without exception, all successful dieters, regardless of the program they followed, the foods they ate or the supplements they swallowed, have somehow restricted their caloric intake below their maintenance level for long enough to reach their goal and have then moved on to a cruise control mode.There is also healthy weight-loss and unhealthy weight-loss.  We are only interested in healthy weight-loss that improves body composition and overall health.In TurboCharged we state that no calorie counting is required.  How then can we make this claim?The TurboCharged Expressway route uses food replacement that automatically creates a caloric deficit without calorie counting.  We also regularly monitor changes in body composition and feelings of wellbeing to be sure everything is progressing as expected.What is replacement?Replacement is the substitution of calorie-dense, nutrient-poor food choices for moisture-rich, natural foods that contain the highest amount of nutrients per calorie.  Most overweight people eat a calorie-dense, nutrient-poor diet.  Substitution with TurboCharged foods, particularly the most moisture-rich and nutrient-dense choices will create a caloric deficit sufficient to produce weight/fat loss.Why would this work?The U.S. Department of Agriculture (USDA) estimates that the average person in the United States eats .5 lbs. meat, 1.6 lbs. dairy products, .2 lbs. of fats and oils, .8 lbs. of fruit, .7 lbs. vegetables, .5 lbs. grains, and .4 lbs. of sugars per day for a total of 4.7 pounds of food per day.  This breaks down further to half solid food and half drinks (1 qt. of liquid equals about 2 pounds).So, if you are always eating and drinking about the same amount each day, by substituting the less nutritious, calorie-dense foods you are currently eating for an equivalent weight of natural, moisture-rich and nutrient-dense foods, you will be able to eat the same amount of food and often more, while consuming significantly less calories.  This caloric offset is usually more than enough to produce significant weight and fat loss along with improved health.  If you add some additional activity along with 3-5 mini-muscle sessions each day, positive changes in body composition are the norm.The TurboCharged program provides simple diet and lifestyle suggestions that will produce rapid fat loss, ideal body composition and optimal health with no calorie counting required.Your thoughts and comment are always welcome.

The Only Secret To Losing Your Excess Fat Forever

 Have you been trying to lose weight or get rid of that excess fat that seems to never go no matter what you do?  Have you tried all the latest diets and failed?  Or, have you successfully lost weight only to gain it all back and maybe even more?Are you looking for the “secret” to lose your excess fat and finally have and maintain a lean and healthy body for the rest of your life?If so, here is the only real “secret” you need to know.  Caloric Restriction: eating fewer calories than you use for a long enough period to reach your goal.We know that this is not what you wanted to hear.  You wanted some miraculous food or supplement that would strip all that excess fat like magic.  You wanted a solution that would allow you to continue eating and drinking all your favorite foods or at least let you get back to them as soon as possible.The diet business is going to keep giving you new and “unique” choices in order to get you to try something new just one more time.  They also hope to get some of your hard earned cash along the way.  Diet, weight-loss and supplement products are a multi-billion dollar business.  Their marketing skills are exceptional and their pitch always sounds perfectly reasonable.  However, no credible study has ever shown that anything other than caloric restriction will result in real, permanent weight-loss.Without exception, all successful dieters, regardless of the program they use, the foods they eat or the supplements they swallow, have restricted their caloric intake below their maintenance level for long enough to reach their goal.The problem with dieting is that people see it as something temporary and often quickly return to their old eating habits, which caused them to become overweight in the first place.  This approach eventually puts them right back where they were before and often worse.There is also healthy weight-loss and unhealthy weight-loss.  Both result in lower scale weight.  However, healthy weight-loss improves body composition (fat to muscle ratio) and also improves almost all health biomarkers.  Unhealthy weight-loss results in unchanged or worse body composition and health.  The primary and proper goal for any diet is improved health and body composition with scale weight reduction as a desired but secondary effect.In general the healthiest diet is the one with the highest nutrient density per calorie.  Eliminating calorie-dense foods and replacing them with moisture and nutrient-rich food choices allows a similar or larger volume of food intake with lower total calories.  This alone will often create enough of a caloric deficit to see results in addition to better overall nutritional quality.The only secret for healthy weight loss and lasting results is a lifestyle change, which includes proper diet and activity choices that can be maintained over a long period of time.Your thoughts and comments are always welcome.