Happy and Healthy New Year!

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Wishing you a happy, healthy, TurboCharged New Year!

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Achieving Your Health Goals in 2014

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Is Junk Food Addictive?

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A study out of Yale University attempted to analyze food “addiction.”  Can some people react to certain foods the same way an alcoholic or addict gets “hooked” on their substance of choice?  The researchers in this study conclude the answer is probably yes.

We think that the question that should be asked is, “Why do some people react with addictive tendencies when seeing or tasting a milkshake, candy bar or bag of chips yet not have a comparable reaction with a carbohydrate like fresh fruit, for example?  Does a juicy steak produce addictive tendencies?”   We say these addictive reactions are most likely the result of the plethora of refined foods, modern packaged foods and un-natural combinations of foods we have been increasing exposed to over the last 40 years.

We believe strongly that without a doubt, certain foods are addictive. The real question is “What is it that makes these foods so addictive?”

Increasingly scientific literature is suggesting that sugar consumption, in any form, may be the culprit.   Yet, as we point out in TurboCharged, our bodies are perfectly capable of consuming, processing and thriving on “natural” foods.  However, it is these totally un-natural man-made products that are causing the problems.

Rising obesity and other modern diseases like cancer, cardiovascular disease, diabetes, hypertension, high triglycerides, hypoglycemia to name a few along with so-called ‘food addiction,’ are all the end result of consuming too many of these ‘engineered’ modern foods in our daily diets.

These modern products are deliberately designed to stimulate and excite our taste buds and brains. They all contain refined carbohydrates which after becoming nutritionally neutered via processing, are often produced with refined sweeteners—both real and artificial, fats and problematic trans-fats, unnaturally high amounts of dietary omega-6 fatty acids from vegetable and manufactured oils, salt, a cornucopia of artificial chemicals, dyes and additives which make these packaged items lethal to our health and addictive to many.  The sad thing?  Processed food manufacturers know this and create their formulas and recipes with this in mind.  They hope you will become addicted to their product.  Packaged food items are the highest profit items in a grocery store; consequently, they are allotted the most space. It is profits, not health that drive these products, advertising and sales.

Manufacturers would like us to believe that if it tastes good, it can’t be that bad and often use marketing tricks or artificial food dyes to trick consumers into thinking that this stuff is healthier than it is.

Our conclusion: Refined and processed foods are hazardous to health, particularly to those who have increased sensitivity to them.  Work on satisfying your urges and cravings with the whole natural foods we were all designed to eat.  Eat some fruit when the sweet craving strikes.

Your thoughts and comments are always welcome.

Eating Healthy Is Worth Any Extra Cost

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According to a new review study published December 5, 2013, in the British Medical Journal (BMJ) Open that analyzed diet and price information from 10 different countries, eating a healthy diet does cost more.

A healthy diet that includes plenty of fruits, vegetables, nuts and fish costs on average about $1.50 more per day than a less healthy diet based on processed foods, meats and refined grains.

That amounts to about $550 more per year for those who choose to eat healthy. However, most experts agree that the price of eating healthy is a good investment considering the lifetime cost of diet-related chronic diseases estimated to currently cost about $393 billion per year in the United States.  This equates to around $1,200 per year for each person which makes the cost of eating healthy look like a real bargain.

Researchers analyzed information from 27 previous studies and evaluated differences in food cost per serving, as well as per calorie. They compared prices for different food categories and overall diets.

The biggest differences were in meats and other proteins because healthier choices in this category cost about 30 cents more per serving.  According to the researchers, lean beef and skinless chicken may cost more because more processing is required, the researchers said.  In addition, food policies and subsidies have focused on producing inexpensive high-volume choices which has created an environment that favors processed foods.

Healthier foods are becoming more common due to increased demand by people that can afford them but only a government policy that supports the production, transportation and marketing of healthier foods will increase their availability and also reduce prices and subsequently healthier citizens.

That may take awhile so in the interim, follow the guidelines provided in TurboCharged, make eating healthy a top priority and purchase the best food choices you can afford.  Such an investment will pay dividends in increased health and longevity.

Your thoughts and comments are always welcome.

Nuts = Longevity

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Nuts are part of a healthy TurboCharged diet for a reason.  There has been a consistent association between nut consumption, health and longevity.  It may be the fats they contain or the polyphenol compounds we that wrote about in last week’s blog, some other yet to be discovered compound or the synergistic effect of the whole delicious package nature has provided.

According to Harvard researchers, people who eat nuts regularly were less likely to die of cancer, heart disease or any other cause during a 30-year study.

Nuts had previously been identified as heart-healthy and now the largest study ever done shows that eating them has a beneficial effect on mortality.

The study tracked 119,000 men and women and concluded that daily nut eaters were 20% less likely to die during the study period than those who never ate nuts. Eating nuts less frequently also lowered risk of death in direct proportion to overall consumption.

These benefits came from a wide variety of tree nuts as well as peanuts. The study didn’t look at how the nuts were prepared.

There was a 29% less risk of heart disease and 11% less risk of cancer for nut eaters when compared to those who never eat them.

Seventh Day Adventists, known for nut consumption, have also been cited as having greater longevity than the general population.  This is most often associated with their common avoidance of meat but nuts seem to have an effect regardless.

The nut eaters in the study were also leaner than the non-nut eaters which slays the myth that nuts are fattening which is good news for nut lovers.

“There’s a general perception that if you eat more nuts you’re going to get fat. Our results show the opposite,” said lead researcher Dr. Ying Bao of Harvard-affiliated Brigham and Women’s Hospital in Boston.

Earlier this year, the Harvard group released its that a Mediterranean-style diet supplemented with nuts cut the chance of heart-related problems, especially strokes, in older people at high risk of them.

Other studies show nut consumption lowers risk of heart disease, diabetes, colon cancer and other chronic diseases.

Even small amounts made a difference; when compared with people who never ate nuts, eating them less than once a week reduced risk of death by 7%; once a week by 11%; 2-4 times a week by 13%; and 7 or more times a week by 20%.

This seems to be an example of where a little is good but more is actually better, although most benefits came from eating an average of one ounce of nuts daily.  Since on one knows exactly what it is about nuts that provides the health benefits or which ones are best, you should eat a variety.

Your thoughts and comments are always welcome.

Thanksgiving Leftovers For Fat Loss

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TurboChargers can continue to lose fat by incorporating lean recipes made from turkey leftovers.  Even if you were overeating on Thanksgiving, it’s possible for your diet plans to survive the rest of the holiday season as long as you recognize the pitfalls and plan ahead.

Just because you overdid it on Thanksgiving, doesn’t mean you are doomed to gain weight over the holidays.  Your goal of reducing body fat and toning muscle between now and New Year’s Day is still very realistic. But, you need a plan. Remember that many people enjoy their Black Friday shopping sprees because they started planning where to shop weeks beforehand, and they kept a list of different stores to hit if the first store didn’t have what they were looking for.  Similarly, you can plan to stay in shape, or even better, improve your body and health so you show up at holiday parties looking awesome. One day of overeating is no reason for you to stay down and out. Keep focusing on your goal!

Many of the ingredients left over from your Thanksgiving meal can be used to make great lower calorie meals. Instead of stacking turkey on slices of white bread with mayonnaise that will only contribute to weight gain, make a big pot of turkey vegetable stew that will fuel your body. Help you burn fat and stay satisfied at the same time. Looking for something easy to do with that leftover Thanksgiving turkey?  Try this recipe from our book, TurboCharged Recipes: Delicious Fuel for Your Lean, Fat-Burning Machine (BSH, 2012).

TURKEY VEGETABLE STEW

1¼ cups sliced carrot

1 cup sliced celery

¾ cup chopped onion

¾ cup water

1 tablespoon chopped fresh basil

2 tablespoons tomato paste, salt-free if possible

2 (10-ounce cans) low-sodium chicken broth

1 (15-ounce can) of whole Tomatoes (no-salt-added), undrained and chopped

¼ teaspoon pepper

¼ teaspoon hot sauce

2 cloves garlic, minced

2 ½ cups chopped cooked turkey breast (skinned before cooking and cooked without salt)

1 (10-ounce) package frozen English peas, thawed

1 (10-ounce) package frozen spinach or okra, thawed

Combine first 8 ingredients in a large Dutch oven. Add next 3 ingredients, stirring well to combine. Bring to a boil; cover, reduce heat and simmer 30 minutes.

Stir in turkey, peas, and spinach or okra; simmer, uncovered, 10 minutes or until thoroughly heated.

Makes 9, 1-cup servings.

Who says you need to eat tasteless diet foods to lose your excess body fat and get into fabulous shape?  This stew is absolutely delicious.

Give it a try and let us know what you think.

Fruits, Veggies, Nuts and Longevity

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There is plenty of research showing an association between the consumption of fruits, veggies and nuts with increased health and longevity.  Most of these studies were based on dietary questionnaires of study participants over a period of time and are prone to some inaccuracies and interpretation.  There is also always the question of what particular nutrient or compound in these foods or items in the diet that may be responsible for the observed benefits.

Now for the first time, research, published on Journal of Nutrition, looked at the effect of a high intake of polyphenols using a new nutritional biomarker test along with food frequency questionnaires (TDP).  The study linked a high polyphenol intake with a 30% reduction in mortality in older adults.

Polyphenols are naturally occurring compounds found largely in fruits, vegetables, coffee, tea, nuts, legumes and cereals.  There are more than 8,000 different polyphenol compounds that have been identified in plants. They have been shown to have an anti-oxidant, anti-inflammatory and anti-carcinogenic effect.

The researchers analyzed the effect of a polyphenol-rich diet using a nutritional biomarker that measures the total urinary polyphenol (TUP) concentration as a proxy measure of overall intake.  The study evaluated the relationship between TUP’s and TDP’s and all-cause mortality during a 12-year period among older adults. The study participants included 807 men and women aged 65 and older living in the Chianti region of Tuscany, Italy.

The development and use of nutritional biomarker tests provides a more precise and more objective estimate of intake because it is not based only on the participants’ memory. Nutritional biomarkers also take into account bioavailabity and individual differences providing a more accurate evaluation of the association between food intake and either mortality or disease risk.

This study showed overall mortality was reduced by 30% in participants who had diets rich in polyphenol diets (>650 mg/day) when compared to participants who had low dietary polyphenol intakes (<500 mg/day).

Raúl Zamora Ros, first author of the study, said that “the results corroborate scientific evidence suggesting that people consuming diets rich in fruit and vegetables are at lower risk of several chronic diseases and overall mortality.”

Polyphenols help to prevent the damage of free radicals in the body and actively work in preventing certain disease mechanisms from occurring.  Free radicals are unstable molecules that can damage arteries and cause other health problems. Because there are so many different types of polyphenols, eating a wide variety of foods will ensure you get the healthiest diet possible.

To maintain high levels of polyphenols in your body and bloodstream throughout the day, eat and drink polyphenol-rich foods throughout the day, every few hours.  Blood levels of polyphenols peak soon after they are consumed and decrease as they are metabolized or excreted from the body.  Refining foods removes polyphenols so you should focus on fresh or freshly cooked fruits, vegetables and legumes instead of refined foods. Polyphenols are usually not destroyed by moderate cooking or heating and some cooked foods may offer a more bioavailable form of certain polyphenols.

Avoiding consumption of foods and other things that promote free radical formation is also a key part of any healthy dietary strategy.

Your thoughts and comments are always welcome.

The Source of America’s Health Problems

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A growing number of health advisors are pointing to excessive carbohydrates, rather than fat, as the source of America’s dietary woes.  Some researchers are saying that cutting carbohydrates is the key to reversing obesity, heart disease, Type 2 diabetes and hypertension.

Over the last 30 years, with the help of a government-mandated message to cut fat, dietary fat has played the role of “public enemy No. 1,” and as a result, consumption of carbohydrates increased dramatically.  Today, Americans on average, eat more than 300 grams of carbs a day, accounting for over 55% of their caloric intake.  Many conservative recommendations say it should be half that amount.

At the same time, others like us are urging the public not to paint all carbohydrates with the same negative brush.  You can’t lump all carbs into a single category as we point out in TurboCharged.

Fruits and vegetables are in a class all by themselves.  This is because they are truly unrefined in their natural state.  They contain fiber along with a very high moisture content in their raw or lightly cooked state, and contain many readily available and beneficial nutrients.  Because of this, they do not have the same negative effects when compared to any other refined or “complex” carb.  Eliminating them or reducing them from the diet will always be a big mistake, because most people will then resort to eating other inferior types of carbohydrates.

It’s these other types of carbs that are the problem and  should be eliminated or severely restricted in one’s diet.  Other than calories, these man-made foods contain almost no nutritional value.  This is why they are almost always fortified.  This group includes all sugar and sugar substitutes, particularly high fructose corn syrup; refined foods and drinks; including anything packaged; as well as all grain products, refined or unrefined.  These are all concentrated carbohydrates—the most densely caloric of any “foods”—and even small quantities, they will increase blood sugar levels and subsequently result in unhealthy insulin spikes.  People do not realize that consuming even a small amount will have this effect.

It is important to note that our bodies cannot store much glycogen, and so any excess sugar is almost all stored as body fat.  This happens even if we have way too much body fat already.  The excess insulin makes fat burning (using fat for energy) impossible.  Even small amounts of these “other carbs” will at the very least keep people fat and most likely make them even fatter.  Reducing the amount consumed is not the answer; eliminating them is.

We do not have a carbohydrate problem; we have a wrong kind of carbohydrate problem.  This is a critical point to understand.

A separate problem concerns the substitution of proteins and fats for the restricted or eliminated carbohydrates.  Although not as obvious, too much protein is just as bad as not enough.  You only need enough protein to take care of repair and maintenance of existing lean body mass (LBM) and possibly to build new LBM.  Excess protein in the diet will sometimes be used for fuel—a very inefficient process—or end up converted to glucose and being stored as body fat.  Processing excess protein puts unnecessary stress on the body.  There is an optimal amount of protein that is based on an individual’s current LBM and activity levels which generally amounts to about 10-15% of daily maintenance calories.

Fat is our body’s preferred energy source, drawn either from our diet or available existing body fat.  However, choosing the correct dietary fat is of utmost importance.  Most refined fats including vegetable oils are problematic in anything other than small quantities because they are easily oxidized.  Trans-fats are very bad and should be avoided entirely because they cause major metabolic problems and may remain in the body for more than two years.  Trans-fats are still found in almost all processed foods, including vegetable oils.  The only healthy fats are the ones that come naturally in animal products like organic, wild or grass-fed meats; fish and eggs; and even organic or raw dairy, along with nuts, olives, avocados.  There is no such thing as a natural oil; they are all refined.

Mixing starch and fat in something like potato chips or French Fries creates double trouble and adding sugar laden ketchup to the mix is even worse.

Clearly, when assessing the relative effects of different fats, carbohydrates and protein, it pays to carefully study their effects on the body and choose our foods accordingly.

Your thoughts and comments are always welcome.

Trans Fat Ban

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Last week, the FDA announced its intent to remove trans fats from its list of ingredients that are “generally recognized as safe” (GRAS).  This would effectively prevent food makers from using it in their products.

Finally determining that artificial trans fats are a threat to public health, the agency will collect comments for two months before determining a phase-out timetable.  The FDA has been contemplating trans fat issues for around 15 years and had been collecting data to justify a possible phase-out.

These fats, also known as partially hydrogenated oils or trans fatty acids, are made by adding hydrogen to liquid oil, which turns it into a solid, like margarine. This makes it a desirable ingredient for processed food manufacturers, since it improves texture, stability and shelf life. AND, it’s also inexpensive. Today, it is often used in many foods including microwave popcorn, coffee creamers, packaged cookies, cans of frosting and frozen pizza.

Many manufacturers already have eliminated most trans fats due to criticism from the medical community and local laws.  The average American still eats around a gram of trans fat a day and the FDA said that getting rid of the rest could prevent 20,000 heart attacks and 7,000 deaths each year.

Scientists say there are no health benefits to trans fats.  However, they can raise levels of “bad” cholesterol and lower “good” cholesterol, increasing the risk of heart disease which is the leading cause of death in the United States. Trans fats are widely considered the worst kind for your heart.

Many companies phased them out prompted after new nutrition label rules introduced by FDA in 2006 required that trans fats be listed, but smaller restaurants may still get food containing trans fats from suppliers.

Artificial trans fats were invented in 1901 by Wilhelm Normann, a German chemist, who added hydrogen gas to liquid oils and came up with a cheaper alternative to natural products like lard and butter.  For a long time, these fats were believed to be safer than fats from animals.  But as early as 1990, epidemiologists were realizing that the fats contributed to heart disease.

In 2008, New York City banned them.  In 2011, Wal-Mart said it would remove all artificial trans fat foods the company sells by 2016.  According to the FDA, American trans fat intake declined from 4.6 grams per day in 2003 to around one gram in 2012.

Some other countries have banned them, including Switzerland and Denmark while other countries have enacted strict labeling laws.

This is a perfect reminder that just because the FDA allows an artificial ingredient in commercially processed food products does not mean that they are safe.  There are many other artificial ingredients that are legally being added to our food supply with no understanding of what the long-term health effects might be.  We often like to remind people that over the last 120 years, we are all part of a huge dietary experiment.  We are eating things that were never a part of our natural diet, most of them are man-made, and there’s no way to know exactly what all these products are doing to our health.  It took over 100 years for regulators to understand the dangers of trans fats so never expect any quick action.

The most prudent and healthy approach is to avoid all processed foods and focus on eating the same natural TurboCharged foods that mankind has thrived on for hundreds-of-thousands of years.

Your thoughts and comments are always welcome.

Happy Holidays!

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Wishing you all a very merry, happy and healthy TurboCharged Christmas!

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