I don’t know why “1200”  managed to be the magic number  of calories women should consume if they want to lose  weight. Somehow somewhere  along the road, It was taught that  if you want to have a flat  stomach you need to limit your  calories to 1200 a day and do cardio. I don’t know how it got in to all of our collective brains, but somehow it did.

What I do know is that 1200 is the general number of calories health professionals say women cannot drop below without suffering negative health consequences.

Interesting, isn’t it? The line between health and what they call starvation mode is 1200 calories. The dangerous tightrope that many women are trying to walk, because they think this is how thinness is achieved.

What this means is your body realizes it is not getting enough food /calories and thinks that you are starving, and slows down your metabolism to a crawl to conserve energy because it thinks you are starving. When you do feed yourself, your body will try to store more of your calories as fat, because those are your long-term energy deposits.

A long term calorie deficit can mess with your blood sugar levels, reduce bone mass, cause weakness, fatigue, cold intolerance, irregular menstrual periods, dizziness, constipation and swelling of your hands and feet.  If a woman decides to get thin by maintaining a steep calorie deficit (1200 calories is very steep) and pairs it with long sessions of steady cardio, it results in thyroid issues. Too little T3 (hypothyroidism), and the body accumulates body fat with ease, almost regardless of physical activity level. Women inadvertently put themselves into a hypothyroid condition when they perform so much steady cardio

If you are trying to go about your business during the day, on only 1200 calories, and perform cardio to burn those dreaded calories, you really are not going to succeed. You will most likely pass out.

It is unfortunate that there is one – and only one – message the majority of weight loss campaigns use when targeting women:

Calories, calories, calories…more specifically, less calories.

Calories are the enemy. You must either reduce your consumption of them, or obliterate them via exercise. Calories are the devil. Calories must be avoided at all costs. Calories must be burned away pronto, quick, before that one cookie turns into a lump of fat on your thighs.

One of my main issues is how health & nutrition is marketed to women versus men. Do a quick Google search on women’s health magazines versus men’s health magazines and you’ll immediately see the difference in keywords. Women’s magazine covers frequently use terms like “drop X pounds fast!” and “calorie-torching workout!” and “low-calorie foods”. Men’s magazines use keywords like “build“, “power“, and “strength“.  Men’s magazine hardly ever talked about burning or cutting calories or losing pounds.

For anybody who knows anything about weight loss and nutrition, you will immediately recognize how shallow, and ultimately harmful, only focusing on calories can be.  That is because 1) a healthy body cannot be measured simply by poundage and 2) less calories does not equal good nutrition.

It is especially saddening because of the blatant misinformation fed to women by the media about how to be fit, or even, what fitness is. 

“Toned” is MUSCLE, goddammit, just call it by it’s effing name! Muscle.

When women want to get “toned” they are saying the female word for “muscle”. They often don’t know that “toned” actually means “muscle”, and they would never actually say “My health goal is to build muscle”. But what is a round, shapely butt made out of? Muscle. How does an abdomen stop being jiggly? Muscle. How do you get a back that doesn’t produce bra-bulge? Muscle.

Women want a body that looks “toned”, unaware that this “toned” look is achieved by building muscle.

I have never seen any weight loss campaign targeting women that informs their audience that muscle is more dense than fat.

I have never seen a women’s magazine talk about fitness other than pounds on a scale… as if body fat, muscle mass, and skeletal composition are completely negligible to what a body looks like.  The end result is all these women trying to lose weight the wrong way…by cutting calories in their diet and trying to burn as many as possible aka. Cardio.

Women are, for the most part, unaware that if they are exercising right they will be building muscle and their weight might not change very much.  In fact, if they are doing everything right, their weight might even go up! And that’s totally ok.

Even more infuriatingly, I have never seen any women-oriented campaign that says the word “muscle”. “Muscle” in woman-land, is like a dirty word.

If you want a rounder, firmer, tighter, anything, it requires building muscle. Simply burning fat and cutting calories is only one part of the equation of sexiness.

Sexiness = Nourish your body with fresh, whole foods + strength train to build shapely physique + choose your amount of cardio depending on how much body fat you want to lose or keep.

A lot of food products aimed at Health conscious women talk absolutely nothing about quality of calories, only quantity. Nothing about proper nutrition, only less. Everything is about reducing. Reduce your calories by reducing the amount of food you eat.

Even more infuriating is how women are advised to exercise by popular magazines. …If you want to waste a lot of time at the gym flapping your arms around and wondering why you don’t look “toned” yet than follow these plans. If you’re trying to strength train… why don’t you use your strength? Why aren’t fitness models, who obviously got her fitness model body by lifting heavy, showing heavy lifts?

There is no reason women should strength train differently from men. Man muscles are not alien tissue. Man muscles and woman muscles are the same. They are human muscles. They respond to the same fuel and the same stimulus.

This is why women’s workouts bother me.

Women should be shown the same fitness routines as men. They should be exposed to the same messages of eating nutritious food, with lots of protein, and enough calories to build your bodies into Goddess-like proportions. You should not fear muscle. You should not shy away from the weight room because it is perceived as “odd” and out of place when a woman approaches the squat rack.

Hungry people are – let’s be honest – not very nice. I don’t know about you, but when I’m hungry it means I’m unfocused, cranky, distracted, grumpy, irritable, and generally miserable. Snickers did get something right: You are not your best self when you are hungry.

It is time for the misinformation to stop.

Please do not skip meals, especially if you are under the age of 18. Your body and mind are still developing, and they need fuel! Please do not limit your calories less than 2000. Eat unprocessed foods like fruits and vegetables. Eat eggs, lean meat, even dairy in moderation. Eat a variety of foods with nutritional value. Stop with the empty calories! And the soda pop. Seriously, sugar is suicide.

Please do not throw your own physical – and mental – potential out the window by starving yourself into skinny bliss. It’s not worth it.

I know you want to get in shape and look great. Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

The following article is a small excerpt from one of my books.I hope you’ll want to learn more and let me help you to get into the best shape of your life.

Do you feel a twinge of guilt when you sneak off to the local fast food joint for a cheap and fast lunch? You know the extra fat and calories aren’t the best choices you can make, but who has time to make a healthy lunch before work? Even if you work from home, unhealthy choices often beat out healthy ones because it’s faster to zap a frozen burrito than to cook a meal from scratch. Though making nutrition work at work does require a conscious effort, making healthier choices is both beneficial and easier than you may think.

Skipping lunch is not an option

Many workers find it a challenge to take time during the workday to recharge. Almost one third of workers reported taking less than half an hour for lunch. Another 16 per cent said they work through their lunch hour while 10 per cent said that they never take a lunch break at all. Another 18 per cent eat their lunches at their desks or workspaces five days a week. Though skipping lunch is common, it shouldn’t be an option. Skipping lunch may make you feel as though you’re being productive, but it’s more likely to be counterproductive. Not only should you eat a healthy lunch for your physical well-being, you should take your full lunch break, away from your workspace for your mental health. This is your time to refuel your body and re-energize your spirit. Try taking your full lunch break and eating healthy foods instead of junk for a full week and you’ll likely find that you’re more productive and happier as a result. By de-stressing at lunch, you’ll be in a better position to give work your full attention when you’re back on the clock.

Making healthy lunches work

In order to make nutrition work, identify the root cause behind your less healthy choices. If you work on a construction site, for example, there may not be a refrigerator or microwave available. If the lunchroom at your office is too cramped or you find the environment too work focused, you may think of a fast food run as a getaway. If you work at home, it may only take 10 minutes to heat and eat a frozen meal, so you gobble it up and log back into your computer. Once you understand the reason for your choices, find alternatives. For example, you may need to buy insulated lunch containers or pack fresh foods that don’t need to be refrigerated or heated. If you go out to lunch because it’s a getaway, find a nearby park, courtyard or other attractive public space and have a picnic lunch there. This will satisfy your urge to get out of the office while giving you the opportunity to take a healthy, relaxing break. If you often return to work early because you’re a fast eater, change your lunch routine by adding a 20-minute walk around the block.

Finally, pack your own lunches and fill them with healthy items such as veggie sandwiches on whole grain bread, fruits, nuts, and lean protein. If you’re typically pressed for time in the morning, try packing your lunch the night before or getting up 10 minutes earlier.

While convenience foods are convenient, they’re not the best choice. You can make nutrition work, and you’ll feel much better as a result.

Healthy snacks to keep on hand at work

Whether you work from home, at an office, on a job site, or on the road, you will get hungry at some point. When you do, you’ll be more likely to make healthy choices if you have healthy options available. Make a point of keeping plenty of healthy snacks on hand and satisfying those cravings without guilt.

Here are a few great healthy snack ideas:

Nuts:   Almonds, walnuts, peanuts and other nuts are delicious, loaded with protein and good fat, and highly portable. You can snack on nuts throughout the day, regardless of your work environment. However, because nuts are calorie dense, be careful not to overindulge. While you’re at it, choose unsalted or low-salt nuts whenever possible.

Dried fruit:  Raisins, dried cranberries, dried apples, dates, figs and other dried fruits are a tasty treat that should satisfy your sweet tooth and your hunger. Dried fruit also adds fiber to your diet, which can help you feel full and keep you regular.

Tuna:  Snack size pouches of tuna and tuna salad kits are an excellent source of protein. They are also convenient and do not require refrigeration, though you’ll need to remember to pack a spoon.

Peanut butter and crackers:  Keep a jar of peanut butter and a box of crackers in your desk or locker and enjoy a filling treat whenever hunger strikes. Peanut butter is also delicious with apples, celery, and carrots. Remember to watch your portions, because any nut butter is high in calories and fat.

Fresh fruit:  Just as a bowl of fresh fruit at home is beautiful and inviting, the same is true of a bowl of fruit at the office. Let it serve as a visual reminder of your commitment to a healthier lifestyle, and indulge in a piece of juicy goodness whenever the mood strikes.

Dark chocolate:  Yes, chocolate is good for you…in moderation. Flavanoidsl found in cocoa beans have antioxidant effects and have been linked to lower blood pressure, improved vascular function, and a reduced risk of stroke, diabetes, and heart attack. When you’re feeling stressed or hungry at work, try a small square of dark chocolate with an orange for an indulgent treat that’s sure to lift your mood.

Low-fat yogurt:  Greek yogurt is thick, creamy and loaded with calcium. Enjoy fruit-on-the-bottom style yogurt or try plain Greek yogurt as a dip for carrots, celery, and crackers.

Hummus:  Hummus is a tasty spread made from chick peas, also called garbanzo beans. It’s great for dipping your veggies into as well as with baked pita chips.

Cheese:  With its fat and protein content, even a small portion of cheese can keep hunger pangs at bay plus, it’s loaded with calcium. Cheese sticks or individually wrapped cheese is an easy and convenient healthy snack.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

The following article is a small excerpt from one of my books. I hope you’ll want to learn more and let me help you to get into the best shape of your life.

#1: Eat an early dinner

Experts have gone back and forth on whether eating late leads to weight gain, but a recent study found a solid link. Researchers looked at the eating and sleeping patterns of 52 adults and found that those who regularly ate after 8 p.m. ingested the most calories and carried the most body fat. An easy-to-follow rule of thumb: Stop eating three hours before you go to bed. Then, while you sleep, your body is better primed to burn fat instead of creating more.

#2: Weigh yourself daily

Stepping on the scale can be disheartening, particularly after an indulgent weekend. But it’s best to face your fears, because as it turns out, weighing yourself regularly can actually help you stay slim. People who got on the scale every day lost twice as much weight as those who weighed themselves less often. Monitoring your weight keeps your mind on your health and prevents weight denial.

#3: Eat a boring diet

Researchers discovered that people who ate macaroni and cheese every day took in significantly fewer calories than those who ate the cheese-covered noodles only once a week. The reason: The novelty of new foods drives you to consume more, so by removing the novelty, you feel fuller, faster. I’m not suggesting you choose one meal and eat it every day for the rest of your life, but the more routines you establish, the more your belly will shrink. Start with lunch. If you find yourself scratching your head every day when the clock strikes noon, you’ll end up eating impulsively and taking in more calories. Instead, pick something healthy, like a soup-and-salad combo, and eat it every day

#4: Reward yourself

Once you’ve established a healthy routine, you need to establish a reward system. Think of those pioneers who traveled the Oregon Trail. It’s a trip known best for being rife with danger, but it was also rife with sluggish tedium. Early American settlers wouldn’t have completed the journey without the proverbial promise of milk and honey at the end, and neither will you stay the course of a repetitive diet without something more closely resembling literal milk and honey. A great way to stick to a low-calorie diet without breaking down into rebellious binge-mode is to reward yourself with a small dessert every day. Pick a food you love, and at the end of every day, reward yourself with a portion of about 200 calories. But remember, you only get the reward if you deserve it.

#5: Read diet and exercise tips

One study found that being exposed to nutrition and exercise advice led people to make smarter diet and lifestyle choices. To ensure you stay focused on maintaining a healthy weight, subscribe to a health-related magazine or frequent a nutrition-focused website like mine. And read my books and listen to my Cd’s.

#6: Eat breakfast

A study found that people who skipped breakfast were 4.5 times more likely to be obese. They don’t call it the most important meal of the day for nothing.  Eating a nutritious morning meal jumpstarts your metabolism and prevents you from overindulging throughout the day. For optimal weight-loss results, choose a breakfast dish with a healthy balance of protein and fiber, like eggs with fruit and whole-wheat toast.  I also like to drink a glass of cold water as this super jump starts your metabolism as it has to heat the cold water you just drank.

#7: Take snack breaks

Snacking sometimes gets a bad rap, but planning nutritious snacks throughout your day can actually keep you skinny. A recent study found that consuming low-sugar, high-protein snacks promotes weight loss. The reason: Healthy snacking keeps your blood-sugar from spiking, preventing hunger pangs, cravings, and body fat storage. An ideal snack choice? Nuts. The balance of protein, fiber, and healthy fats is sure to keep you satisfied between meals.

#8: Drink water

Almost 60 percent of your body is water, which makes it vital to every important metabolic process. In one study of 173 overweight women, those who added 1 liter of daily water to their diets lost five extra pounds over the course of a year, and if you time it right, the effects can be even greater. When researchers had subjects drink two glasses of water before each meal, they found that those subjects lost 30 percent more body fat over 12 weeks. That said, making beverage blunders is one of the easiest ways to gain belly fat, as the average person drinks 450 sugar-loaded calories a day. Replace half of what you drink with water and you’ll save 23 pounds per year!

#9: Order a la carte

A study found that diners consume more calories when they order combo meals because they end up with more food than they want or need. My stay-skinny advice: Resist the temptation of the almighty “value” meal and order a la carte items, like a modestly sized burger and a non-fried side dish. You’ll save both calories and cash.

#10: Choose whole grains

Choosing nutrient-rich whole grains over processed, white flour-based products can play a major role in keeping you lean. Researchers discovered that obese participants who added whole grains to their diets lost more belly fat than those who did not. One of the key weight-loss benefits of whole grains: Their healthy dose of fiber helps slow digestion, keeping you fuller longer. But don’t be fooled by “made with whole grain” labels. True whole grain products will list whole grains first on their ingredients list (think “whole wheat” flour instead of “enriched” or “bleached” flour).

#11: Eat spicy food

Eating spicy foods may promote weight loss. Research participants who ate a spicy appetizer before a meal ate significantly less than those who consumed a non-spicy appetizer. The explanation: A chemical compound called capsaicin, found in chili peppers, acts as an appetite suppressant. Capsaicin has also been shown to boost metabolism and fight inflammation. Routinely adding spicy ingredients like cayenne or red pepper to your meals is an easy, flavorful way to stay slim.

#12: Sleep for 6 to 8 hours each night

Getting a good night’s sleep has been linked to a host of major health benefits, not the least of which is maintaining healthy body weight. Participants who slept for fewer than six hours or more than eight hours each night gained significantly more weight than those who slept for six to eight hours. Lack of sleep has been shown to increase appetite, lower willpower, and bolster cravings for high-calorie foods. That might be why you find it so hard to resist those doughnuts in the break room.

#13: Manage stress

Dealing with work, finance, or relationship-related stress can lead to weight gain. When you stress, your body releases cortisol, a hormone that promotes abdominal fat storage. If you find yourself overwhelmed in your work or personal life, try incorporating stress-reducing activities into your day. Join a yoga class or go for a jog, and when you start to feel stress coming on, pause and take deep breaths.

#14: Take the stairs

Most of you are aware that formal exercise is a key component in maintaining a healthy weight, but simple choices like taking the stairs can be just as important if you want to stay trim. One study found that participants who unconsciously moved more throughout the day were able to maintain their weight much easier than those who were more sedentary, even though both groups exercised the same amount. Make the most of daily motion by also walking to lunch, parking at the back of the lot, or skipping email in favor of short walks to deliver messages to coworkers.

#15: Chew thoroughly

Chewing more and eating slowly caused participants to ingest fewer calories. According to the researchers, the increase in chewing simultaneously lowered levels of appetite-stimulating hormones and increased levels of appetite-suppressing hormones. One way to make sure you chew your food thoroughly: Stop to eat. Eating on the go, in your car, for example, can lead you to quickly inhale a ton of calories before your body has time to let you know it’s full.

#16: Walk after meals

Taking a walk after dinner can help you lose weight, and not just because walking burns calories. Post-meal exercise, like walking, can lower your blood sugar and prevent your body from storing fat. Don’t have time for a walk, you say? Not a problem. As long as you keep moving after you eat, you will reap similar benefits. Even doing the dishes or completing other household tasks can help.

#17: Keep healthy food on hand

A great way to ensure you make nutritious food choices: Surround yourself with healthy options. Don’t use convenience as an excuse for a shameful diet. Keep fresh fruit on your kitchen counter, store healthy snacks like nuts in your desk at work, and keep pre-washed, pre-cut vegetables in your fridge.  Whatever you have to do to make the healthiest choice the easiest choice, do it! You won’t feel deprived or hungry as the pounds are dropping away.

#18: Learn to take a joke

Laughing for 15 minutes each day can help you burn 10 to 40 calories, depending on your body size and the intensity of your laughter. This adds up to about one to four pounds of fat lost per year. That may not sound like much, but there’s also been plenty of research linking happy people to all-around healthier lifestyles.

#19: Eat protein

Dieters who increased their protein intake to 30 percent of their overall diet ate roughly 450 fewer calories throughout the day and lost about 11 pounds over the course of 12 weeks. Eating protein increases lean muscle mass, which keeps your metabolism running on high, even when you’re resting. Protein also keeps you full, making you less likely to overeat. For maximum health and weight-loss benefits, aim to include protein in all of your meals and snacks. The best options? Lean protein sources like fish, eggs, lean meats, low-fat dairy products, and legumes.

#20: Avoid dinner distractions

With laptops, smartphones, and iPods aplenty, we’ve become accustomed to round-the-clock entertainment. But your mealtime may be one time of day we should fight our addiction to amusement. Diners who were distracted at mealtime consumed significantly more unhealthy snack foods later on than those who paid close attention to what they ate. One possible explanation: When you don’t pay attention to the meal you’re eating, your brain doesn’t fully register the experience. That leaves you less satisfied and more vulnerable to overeating.

#21: Eating “low-fat”

It sounds crazy, but stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly, causing a sugar rush and, immediately afterward, rebound hunger. Researchers found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.

#22: Eating free restaurant foods

Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden’s free breadsticks or Red Lobster’s Cheddar Bay Biscuits, you’re adding an additional 150 calories to your meal. Eat three over the course of dinner and that’s 450 calories. That’s also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What’s worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food.

#23: Skipping meals

In a national survey, 17 percent admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal.

#24: Eating too quickly

If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. Slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year! 

#25: Watching too much TV

Overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. That’s an automatic 12-pounds per year! Maximize those results by multitasking while you watch, even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you’ll be less likely to mindlessly snack, the other main occupational hazard associated with tube time.

#26: Facing the buffet

When eating at a buffet-style restaurant, obese diners were 15 percent more likely to choose seats with a clear view of the food. Choose a seat that places your back toward the spread and it will help you avoid fixating on the food.

#27: Eating off larger plates

When given an option, 98.6 percent of obese individuals choose larger plates. Translation: More food, more calories, and more body fat. Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds.

#28: Putting serving dishes on the table

Resist setting out foods buffet or family style, and choose to serve them from the kitchen. A study found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.

#29: Choosing white bread

When obese people incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts.

#30: Taking big bites

People who took large bites of food consumed 52 percent more calories in one sitting than those who took small bites and chewed longer. By cutting food into smaller pieces, you can increase taste and enjoy your food more thoroughly. A good general rule? The smaller your bites, the thinner your waistline.

#31: Having overweight friends

When a friend becomes obese, it ups your chance of obesity by 57 percent. This probably has to do with the social norms that you’re exposed to. Rather than ditch a friend who starts to put on a few extra pounds though, suggest healthy activities that you can do together, and avoid letting him or her dictate the meal (“Let’s split the double chocolate brownie!”)

#32: Drinking fruity beverages

Most restaurants and bars have ditched their fresh-fruit recipes in favor of syrups made mostly from high fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waistline.

#33: Eating when emotional

Emotional eaters, those who admitted eating in response to emotional stress, were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn’t involve food and you’ll prevent yourself from overloading on calories.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

I hope you’ll want to learn more and let me help you to get into the best shape of your life.

These 12 nutrient-packed foods, ensures you get all the vitamins, minerals, and fiber you need for optimum health. These foods will trigger lean muscle growth, and also fire up your body’s natural fat burners. The more of these Power 12 foods you eat, the better your body will be able to increase lean muscle mass and avoid storing fat.

1. Almonds and Other Nuts

Superpowers: Build muscle, fight cravings
Secret weapons: Protein, monounsaturated fats, vitamin E, fiber, magnesium, folate (peanuts), phosphorus
Fight against: Obesity, heart disease, muscle loss, wrinkles, cancer, and high blood pressure
Sidekicks: Pumpkin seeds, sunflower seeds, avocados
Avoid: Salted or smoked nuts

2. Beans and Legumes

Superpowers: Build muscle, help burn fat, and regulate digestion
Secret weapons: Fiber, protein, iron, folate
Fight against: Obesity, colon cancer, heart disease, high blood pressure
Sidekicks: Lentils, peas, bean dips, hummus, edamame
Avoid: Refried beans, which are high in saturated fats; baked beans, which are high in sugar

3. Spinach and Other Green Vegetables

Superpowers: Neutralize free radicals, which are molecules that accelerate the aging process
Secret weapons: Vitamins including A, C, and K; folate; minerals including calcium and magnesium; fiber; beta-carotene
Fight against: Cancer, heart disease, stroke, obesity, and osteoporosis
Sidekicks: Cruciferous vegetables such as broccoli and Brussels sprouts; green, yellow, red, and orange vegetables like asparagus, peppers, and yellow beans
Avoid: None, as long as you don’t fry them or smother them in fatty cheeses

4. Dairy (Fat-Free or Low-Fat Milk, Yogurt, Cheese, and Cottage Cheese)

Superpowers: Builds strong bones, fires up weight loss
Secret weapons: Calcium, vitamins A and B12, riboflavin, phosphorus, potassium
Fights against: Osteoporosis, obesity, high blood pressure, cancer
Sidekicks: None
Avoid: Whole milk, frozen yogurt

5. Instant Oatmeal (Unsweetened, Unflavored)

Superpowers: Boosts energy and sex drive, reduces cholesterol, and maintains blood sugar levels
Secret weapons: Complex carbohydrates and fiber
Fights against: Heart disease, diabetes, colon cancer, obesity
Sidekicks: High-fiber cereals such as All-Bran and Fiber One
Avoid: Cereals with added sugar and high-fructose corn syrup

6. Eggs

Superpowers: Build muscle, burn fat
Secret weapons: Protein, vitamin B12, vitamin A
Fight against: Obesity
Sidekicks: None
Avoid: None

7. Turkey and Other Lean Meats (Lean Steak, Chicken, and Fish)

Superpowers: Build muscle, improve the immune system
Secret weapons: Protein, iron, zinc, creatine (beef), omega-3 fatty acids (fish), vitamins B6 (chicken and fish) and B12, phosphorus, potassium
Fight against: Obesity, various diseases
Sidekicks: Shellfish, Canadian bacon
Avoid: Sausage, bacon, cured meats, ham, fatty cuts of steak such as T-bone and rib eye

8. Peanut Butter (All-Natural, Sugar-Free)

Superpowers: Boosts testosterone, builds muscle, burns fat
Secret weapons: Protein, monounsaturated fat, vitamin E, niacin, magnesium
Fights against: Obesity, muscle loss, wrinkles, cardiovascular disease
Sidekicks: Cashew and almond butters
Avoid: Mass-produced sugary and trans fatty peanut butters

9. Olive Oil

Superpowers: Lowers cholesterol, boosts the immune system
Secret weapons: Monounsaturated fat, vitamin E
Fights against: Obesity, cancer, heart disease, high blood pressure
Sidekicks: Canola oil, peanut oil, sesame oil
Avoid: Vegetable and hydrogenated vegetable oils, Trans fatty acids, margarine

10. Whole-Grain Breads and Cereals

Superpower: Prevent your body from storing fat
Secret weapons: Fiber, protein, thiamin, riboflavin, niacin, pyridoxine, vitamin E, magnesium, zinc, potassium, iron, calcium
Fight against: Obesity, cancer, high blood pressure, heart disease
Sidekicks: Brown rice, whole-wheat pretzels, whole-wheat pastas
Avoid: Processed bakery products such as white bread, bagels, and doughnuts; breads labeled wheat instead of whole wheat

11. Extra-Protein (Whey) Powder

Superpowers: Builds muscle, burns fat
Secret weapons: Protein, cysteine, glutathione
Fights against: Obesity
Sidekick: Ricotta cheese
Avoid: Soy protein

12. Raspberries and Other Berries

Superpowers: Protect your heart; enhance eyesight; improve balance, coordination, and short-term memory; prevent cravings
Secret weapons: Antioxidants, fiber, vitamin C, tannins (cranberries)
Fight against: Heart disease, cancer, obesity
Sidekicks: Most other fruits, especially apples and grapefruit
Avoid: Jellies, most of which eliminate fiber and add sugar

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