Chain Restaurants Engaged in Obesity-Promoting "Waist Race"

Xtreme appetizers, entrées, and desserts at America's chain restaurants are making Americans fatter and sicker, and the trendy thing for chains to do is to make already bad foods even worse, according to the Center for Science in the Public Interest. Bacon cheeseburgers come nestled inside quesadillas. Half racks of ribs are promoted as side orders to steak. Golf-ball-size blobs of macaroni and cheese are tossed in the deep-fryer and served with creamy marinara sauce and even more cheese.

Welcome to the Xtreme Eating Awards for 2009. Welcome back, actually. CSPI's first Xtreme Eating report shocked the nation in 2007 with nutritional train wrecks like Uno Chicago Grill's 2,000-calorie Pizza Skins. Since the restaurant industry is showing few signs of restraint or responsibility in the face of America's epidemic of obesity and diet-related disease, Nutrition Action will make these awards an annual affair.



The Cheesecake Factory's Fried Macaroni and Cheese. With 1,570 calories and 69 grams of saturated fat, you'd be better off eating an entire stick of butter.

"Would you like an entrée with your entrée?" is how CSPI senior nutritionist Jayne Hurley imagines the logic behind items like Olive Garden's Tour of Italy, where diners can pile Lasagna, Chicken Parmigiana, and Fettuccine Alfredo onto one very large dinner plate. "It's a race to the bottom, and there's no end in sight."

Keep in mind that most people should limit themselves to about 2,000 calories, 20 grams of saturated fat, and 1,500 mg of sodium per day. And the envelopes please...

    * Red Lobster Ultimate Fondue: This retro item is also making comebacks at Olive Garden, Uno Chicago Grill, and at a chain that sells nothing but fondues, The Melting Pot. Red Lobster's Ultimate version, "shrimp and crabmeat in a creamy lobster cheese sauce served in a warm crispy sourdough bowl," is crammed with 1,490 calories, 40 grams of saturated fat, and 3,580 mg of sodium. That's two days' worth of both artery-clogging fat and blood-pressure-spiking sodium.

    * Applebee's Quesadilla Burger: Here Applebee's inserts a bacon cheeseburger into a quesadilla. Two flour tortillas, two kinds of meat, two kinds of cheese, pico de gallo, lettuce, and a previously unknown condiment called Mexi-ranch sauce, plus fries, gives this monstrous marriage 1,820 calories, 46 grams of saturated fat, and 4,410 mg of sodium. Bonus heart-stopper: Applebee's actually invites customers to top the fries with chili and still more cheese.

    * Chili's Big Mouth Bites: This is four mini-bacon-cheeseburgers served on a plate with fries, onion strings, and jalapeno ranch dipping sauce. ("Mini" is relative: each one is like a Quarter Pounder.) Like the "sliders" available at other chains, Chili's Big Mouth Bites can be an appetizer or an entrée (these numbers are for the latter). 2,350 calories, 38 grams of saturated fat, and 3,940 milligrams of sodium.

    * The Cheesecake Factory Chicken and Biscuits: Nutrition Action calls it "discomfort food." If you wouldn't eat an entire 8-piece bucket of KFC Original Recipe plus 5 biscuits, you shouldn't order this. But unless you live in a city with menu labeling, you wouldn't know that this dish has 2,500 calories. The rest of the winning--or rather, losing--appetizers, entrées, and desserts are in the June issue of Nutrition Action.

According to CSPI, 2009 should be the year that Congress clues diners in by passing a menu labeling measure similar to the ones enacted in Nashville, New York City, Philadelphia, Portland, OR, California, Massachusetts, and several counties. Bills in Oregon and Connecticut have passed and are awaiting Governors' signatures. And two weeks ago, Senator Tom Harkin (D-IA) and U.S. Rep. Rosa DeLauro (D-CT) introduced the Menu Education and Labeling (MEAL) Act, which would require big restaurant chains to post calories on menu boards and list calories, saturated plus trans fat, carbohydrates, and sodium on printed menus. It would apply to the standardized items at restaurants with more than 20 outlets, and not to custom orders or daily specials.

"Ultimately, Americans bear personal responsibility for their dining choices," said CSPI nutrition policy director Margo G. Wootan. "But you can't exercise personal responsibility if you don't have nutrition information when you order. Who would expect 2,800 calories in a dessert?"

Menu labeling has proven popular and useful in the jurisdictions that have implemented it, according to CSPI. In a survey of New Yorkers, 82 percent of respondents said that seeing the numbers affected their choices. Though the industry tried to challenge New York's menu labeling law in court, it lost, and its prospects for challenging other laws may become dimmer still: One of the federal appellate judges that let the New York law stand is Judge Sonia Sotomayor, President Obama's nominee for a seat on the Supreme Court.

Curtis Ludlow: Hi, this is Curtis Ludlow and welcome to this Boot Camp FX special event.  Today, Dr. Barry Sears, the New York Times best selling author and creator of the Zone Diet has taken the time to sit down and talk about his new book Toxic Fat.
 

In it he says that obesity is a form of cancer and is triggered by something called "silent inflammation."  It's a great book and a real eye opener.  Dr. Sears, thank you for taking the time to sit down and be on the call with us today.

Dr. Barry Sears: It's my pleasure.

Curtis Ludlow: I have a lot of questions for you and our time is limited, so let's just get right into it.  First of all, what is Toxic Fat?

Dr. Barry Sears: Well, Toxic Fat is actually a natural fatty acid the body makes, but if it makes too much of it, it has toxic consequences.  And why?  Because it increases inflammation and inflammation really is a driving cause for obesity, the development of chronic disease and the ageing process.

Curtis Ludlow: Okay.  And in your book you mentioned something called silent inflammation, what is that?

Dr. Barry Sears: Well, there are two types of inflammation.  We have the type that hurts, that's why we go see a doctor, but we now know there is a second type of inflammation that's now below the perception of pain.  And because there is no pain, you do nothing to stop this type of inflammation.  This type of inflammation can go on for years if not decades, attacking your heart, your immune system or your brain until there is enough in-organ damage, we call it a heart disease, cancer or Alzheimer's.

Curtis Ludlow: Okay and what are some of the symptoms of having toxic fat in your bloodstream and how would you know that you have toxic fat?

Dr. Barry Sears: Well, you wouldn't know it unless basically you had a blood test.  Just like you wouldn't know your cholesterol levels unless you had a blood test.  Well, there are blood tests that exist, but they are basically used primarily in research operations.  So, are there any subjective parameters that would indicate you have high levels of toxic fat in your bloodstream?  There is no one particular one, but I will give you some examples if you can answer yes to more than three of these questions, then you probably have high levels of toxic fat in your bloodstream.

1) Are you over weight?  Well there is two-thirds of Americans right there.  2) Are you taking cholesterol lowering drugs like statins?  Are you groggy upon awakening?  Are you constantly craving carbohydrates?  Are you really hungry two hours after an evening meal?  Are your fingernails brittle?  Now these seem like pigeon entrails, but they will give you an indication if you answer yes to more than three of these, that you probably have high levels of toxic fat and no blood test is required.

Curtis Ludlow: Okay.  Now you also mentioned Vioxx in your book, you said it relieved pain without side effects other than heart attacks and...?

Dr. Barry Sears: It is a small print.  We were told that Vioxx would be a pain reliever that had no side effects.  Well, it turn out it wasn't quite that way because what all antiinflammatory drugs do is they work on decreasing the production of bad eicosanoids, these are the hormones that cause pain.  But in the process, they knockout the production of good ones, these are the ones that cause cellular rejuvenation.

And so that's what happened with Vioxx.  Yes, it stopped the pain, but it also stopped those other hormones. which are basically important in cellular rejuvenation and that's why there is an increase in heart attacks.  Now that being said, is there any other way to reduce these fatty acids?  Well, yes, your diet.  So drugs go what I call downstream and diet goes upstream.  It's far more elegant and far more sophisticated, but basically we are using food now as if it were a drug.

Curtis Ludlow: So, will that be the case when you use - you said that taking fish oils would dilute the toxic fat?

Dr. Barry Sears: Exactly.  What you are looking for is a multifactorial approach that it's your diet that really reduces the production of toxic fat in the body.  And what's happened in the last 30 years, there has been a tremendous increase in this due to what I call the "perfect nutritional storm" and there was no one boogieman, but there was basically a number of factors that came together first in America and now are being exported world wide.

The first factor was an increase in consumption of grains and starches, refined carbohydrates.  I think it's like obviously junk food, but also things like pizza, pasta and bagels.  Now that by itself will raise the hormone insulin, which is not sufficient by itself, but at the same time. there was a tremendous increase of cheap vegetable oils, rich in what are called Omega-6 fatty acids.  These are things such as corn oil, soybean oil, safflower oil, sun flower oil which are now ubiquitous.

Now when you mix a large amounts of Omega-6 fatty acids with increased production of insulin, now you get an increased amount of toxic fat and that now its now driving our whole inflammatory process that's resulting in terms of obesity and all the conditions associated with obesity.

Curtis Ludlow: Really?  Okay.  Now, what is the fat trap?  I'm trying to get a grasp of that.

Dr. Barry Sears: Most people think if we are obese -- if a person is over weight, they must be a sloth or a glutton, they simply don't have will power.  It turns out nothing is further from the truth.  What people who develop obesity have is what I call a fat trap.  That means they are genetically predisposed, a predispose that until basically their diet causes that activation on their genes, they won't gain weight.  But what has happened for Americans, in the last 30 years, that those genetic expressions are now being exposed by this increase in toxic fat.

And what happens is, yes the food goes in the mouth, no question about that, but it gets trapped in your fat cells.  It can't get out.  And that food that can't get out is really high octane fuel that is needed to be making into chemical energy to drive the body.  So, you get this paradoxical situation.  The over weight person is constantly hungry, not because they are basically weaker will power, they are literally starving to death.  And as a consequence, they have only two options, to eat more calories and hope some of the calories escape the fat trap and made into chemical energy or they slow down their physical activity to conserve what levels of chemical energy they have.  So they become a sloth or a glutton, but that's not the cause of obesity, that's the consequence of the fat trap being activated.  So the bottom-line is, if you are fat it's not your fault.

Curtis Ludlow: So people with a fat trap, is that where you are saying that insulin, it doesn't - I'm confused about the insulin response.

Dr. Barry Sears: Well again, it's high levels of insulin that activate that fat trap, but there is two things that can increase insulin, obviously eating lots of refined carbohydrates.  But the other thing that increases insulin and keeps it high all the time is called insulin resistance.  That's when your other cells throughout your body become resistant to the action and therefore insulin levels begin to pile up in the bloodstream.

Now what causes insulin resistance?  It's toxic fat.  So again as you are building up toxic fat, you get this downward circle of where basically the levels of insulin in the blood are building up all the time and as a consequence the inflammation is building up and you keep the cycle going downward.

Curtis Ludlow: Okay, so what would you recommend for somebody who is obese and they are dieting, they are exercising, and they are just not losing any of the fat?

Dr. Barry Sears: Well, let's take the example of the world's heaviest man is one of my patients.  And this is Manuel Uribe who weighed 1230 pounds when we first started.  Now obviously he has a very large fat trap.  So what he has to do first is to reduce insulin.  Well you do that by following the Zone Diet and that's pretty straightforward.  Basically, you are looking to keep insulin levels in a very tight control.  And how do you do it?  Basically, all you do is use your hand and your eye.  At each meal, divide your plate into three equal sections.  On one-third of the plate you put some low fat protein, no bigger or thicker than the palm of your hand and the other two-thirds of your plate, you fill it with colorful carbohydrates; what are those?  Fruits and vegetables.  And that lowers insulin.

But the second thing, you also have to lower inflammation.  That's why you need the high dose fish oil.  So, by lowering the insulin and to lower the inflammation at the same time, you now basically relieve and relax that fat trap.  And as a consequence, for the first time, Manuel started losing weight.  Now to date or about 2.5 years, he has lost about 440 pounds.  Now obviously he is still super obese at nearly 800 pounds, but he is probably the healthiest man in all of Mexico.  His blood cholesterol is perfect, his blood sugar is perfect, his blood pressure is that of a teenager and his resting heart rate is that of a trained athlete even though he hasn't left his bed in seven years.

Curtis Ludlow: Wow, that's amazing.  So for people out there who struggle with eating the Zone Diet perfectly, it was like the way you just described, the lean protein, the vegetables and fruits on the other two-thirds of the plate.  Like practical every day, how do you recommend that somebody could like follow this every single day?

Dr. Barry Sears: Well, again, you just have to be aware of what you are eating, but most people are - more people are more likely to change their religion than they change their diet.  And that's a reality.  So say okay if I can't do that, what can I do?  Then I can give you 15 seconds a day.  Well, the one thing you do in 15 seconds is take as much fish oil as you can to reduce the inflammation.  Now that's not effective as fine as Zone Diet which will reduce toxic fat, but what the fish oil does it dilutes out the toxic fat.  And therefore reduces the inflammation that it otherwise might cause.  So if you have only 15 seconds a day and you want to live longer and live better, take your fish oil and lots of it.

Curtis Ludlow: Okay, for the weight loss part, I know the Zone Diet isn't really negative sometime, you can tell me, but it seems to me that the Zone Diet is more in harmony with getting your hormones in balance and not necessarily for reducing weight?

Dr. Barry Sears: Exactly and basically the Zone Diet was developed for treating heart disease and diabetes.  Two diseases which we know are basically driven by inflammation, but we also know that inflammation drives obesity.  So, basically the Zone Diet developed for basically controlling hormones, especially inflammatory hormones, it also has a side effect of basically allowing to lose weight simply by bringing those hormones back into tighter control.  And that's the real key about understanding the power of diet.  Diet, the food we eat, affects our hormones for better or worse, it means the door swings both ways.  If you eat the right combination of protein, carbohydrate and fat, your hormones are going to be kept in that zone and life is pretty good.  If you eat the wrong combination, as more and more Americans are doing, those hormones get out of that zone and basically now you are under constant inflammatory attack.

Curtis Ludlow: So, if somebody was to continue with their normal eating patterns, which may not be in line with the Zone Diet and they took the fish oil, with they still have the potential to lose the fat or...?

Dr. Barry Sears: They actually do and that's the deal.  The fact is that when you take large amounts of fish oil, you actually start to lose fat.  Ironic as it might seem, it takes fat to burn fat and as long as that fat are the long chain Omega-3 fatty acids in the fish oil, because they begin to activate other parts of our genes that basically form the enzymes that actually burn fat.  And they have another aspect, that there are certain hormones in the brain derived from toxic fat that cause us to be hungry all the time.  These are called endocannabinoids.

Now these were first discovered in the 1960s when people started smoking marijuana and what is the most common side effect of smoking marijuana?  You would get the munchies.  You will be eating anything in sight.  And so they discovered that basically, there were actually hormones in the brain that looks similar or had similar effects of marijuana, but these are natural hormones and now we know they are derived from toxic fat.  So by taking enough fish oil, you are also reducing their levels in the brain, so you aren't as hungry.  And if you are as hungry, cutting back on calories is a lot easier.

Curtis Ludlow: Right.  Now personally, I've recommended flaxseed oil just for the health benefits I've seen and read about, will that do the same thing for you as the fish oils?

Dr. Barry Sears: Not really.  Flaxseed oil contains what are called short chain Omega-3 fatty acids.  They are Omega-3 fatty acids, but they have no antiinflammatory actions until they are metabolized into the longer chain Omega-3 fatty acids you find in fish oils.  And unfortunately, in humans that's a very slow and inefficient process.  So, you have to consume about 50 times the volume of flaxseed oil to get the same anti-inflammatory benefits of a much smaller volume and smaller caloric load of fish oil.

Curtis Ludlow: Okay.  Now for people who want to do some thing today, they want to like take some action and avoid the toxic fat and improve their bodies.  What's one thing you recommend to everybody to go out and do right now?

Dr. Barry Sears: Well, the one thing I recommend everybody to do is just kind of try to change your diet to exactly the way your grandmother told you to eat two generations ago.  She told you four things.  You eat small meals throughout the day.  You have some protein in every meal.  You always eat your vegetables.  And the last thing she told you?  Take your fish oil.  At that time, it was cod liver oil, which is the world's most disgusting oil, but basically she was giving cutting edge information of how to control genetic expression. 

So if you are over weight and you are saying, how can I do this all, eat less and exercise more.  If you have an active fat trap, that's not going to work because by eating less, you have less energy, you will be starving all the time.  By exercising more, you are using up all the chemical energy, you will be starving all the time.  And what happens that you start basically cannibalizing your own body, your own muscles and your own tissues, so this is not a good way to go through.

So you have to go to understanding the underlying aspects of what causes obesity and that is simply I've got to change my hormones, I've got to reduce the hormones that basically increase inflammation.  And if I do that, I've got the keys to the kingdom not only to lose weight, but now to live a longer and better life.

Curtis Ludlow: Okay and what about water?  We read everywhere that drinking eight glasses of water a day is one of the most important things you can do, it is everywhere.  Well, what role does water play in this process?

Dr. Barry Sears: Well water is basically the cheapest nutrient known to man and nobody drinks enough of it.  Yeah, you should drink about eight glasses a day, but here is a better rule.  Take your weight and divide it by two and that is the number of ounces of water you should drink everyday.  That's a lot of water.  Now, why do you have to drink a lot of water?  Because your cells are about 65% water and if they are not hydrated, they won't be very efficient in making this chemical energy called ATP that drives our body.  And if they are not very efficient in making ATP and we are not making enough of that chemical, what do we have to do to make enough of it?  We have to eat more.  So, that's why basically being adequately hydrated is one of the best ways not to be constantly hungry because you are making enough of the chemical energy, so the body can do what it has to do.

Curtis Ludlow: Okay.  Well that's about all the time we have for today Dr. Sears.  Any last words for the listeners?

Dr. Barry Sears: Well, I think that if they are frustrated by the fact of their constant gain and frustrated trying to understand why if they are eating less and exercising more they are not losing weight, that they should basically read the book Toxic Fat, because again virtually everything Americans have been told about our obesity crisis and how to resolve it, turns out to be virtually dead wrong.

And again, if they'd like to go to my website toxicfatthebook.com, this will give you some more details of it and hopefully, it will encourage you to buy the book and if you do, it will give you the opportunity to say, here is our pathway, a dietary pathway to basically retake control of my genes.  And that's a very empowering statement.

Curtis Ludlow: Right.  Well, everyone, Toxic Fat, go get it.  This is a great book, it's really interesting and I highly recommend it to everyone.  Go out and get your copy of Toxic Fat today.  Dr. Sears, thank you for taking the time to share this information with us and please come back again.

Dr. Barry Sears: Well, thank you for the opportunity.

Curtis Ludlow: Thank you.

Dr. Barry Sears: Bye-bye now.

Curtis Ludlow: Okay, bye-bye.

In this video you'll hear from Zach. He lost 12 pounds in just 6-weeks with Fullerton's Boot Camp FX fitness training. Press play to listen to his fitness success story now.

The demand for energy has heightened in today's stressful and hectic environment. Eight out of ten Americans experience low energy levels on a regular basis, making them less efficient and effective. Aside from overexertion, the classic causes of lack of energy include poor food choices, pollution and lack of exercise.

It's time to put a stop to our state of exhaustion. Take a break and sign up for a fitness boot camp. Below is an outline on how fitness boot camps and better food choices will help you increase energy levels the natural way.

WATER

Feeling lack of energy is relative to one's caffeine intake since it causes energy bursts. It puts undue stress on the adrenal gland, which may result to long-term health complications. It may also cause a person to suffer restlessness and insomnia and experience lack of energy during the day. Instead, drink more water to keep the body hydrated. You may also want to consider replacing your regular coffee ritual with green tea.

Green tea is a well-known energy booster and antioxidant. In relieving your body of the effects of your poor food choices and relatively unhealthy lifestyle, fitness boot camp sessions include the monitoring and careful selection of your fluid intake.
 
EXERCISE

Say goodbye to your sedentary lifestyle. Increase your physical activity with exercise. Fitness boot camps usually involve results-oriented exercises and fun activities. Physical exercise first thing in the morning will jump start your day and effectively increase your body's energy levels.
 
NUTRITION

Improve your diet. This is a good time to start adding a variety of healthier foods to your plate. Fitness boot camps take health and wellness diets very seriously. Whenever you eat, be sure to include some of the noted super foods such as organic tomatoes, oats, wild salmon, broccoli, spinach, berries, pomegranate, nuts and garlic.
 
SUPPLEMENT

There are some supplements that can naturally enhance your energy level. Getting enough Coenzyme Q10, L-carnitine and other essential amino acids is important in combating fatigue and in fortifying general endurance. Getting enough vitamins A, C, E and B-10 complex vitamins is important in strengthening the body's defense against free radicals, which usually robs energy.

Aside from helping you increase your energy and improve your overall bodily functions, fitness boot camps have quite a reputation for weight loss. Of the available solutions to weight loss, joining and participating in a fitness boot camp could be the wisest and healthiest solution to effectively losing 10 to 20 pounds. Not only will it teach you how to maintain health, it will train you well in bringing home everything you have learned about health and wellness. And that is one happy way of achieving your goal weight.
 

ADULTS

•    Take advantage of opportunities to walk more often every day.
•    Take the stairs, not elevators.
•    Park farther from the office and walk the difference.
•    Take a long walk instead of a long lunch.
•    Take a walk break instead of a coffee break.
•    Choose physical activities you enjoy (consistency is important).
•    Get active with your family.  An active family is a healthy family.


KIDS

•    Take your dog out for a walk.
•    Start up a playground kickball game.
•    Join a sports team.
•    Go to the park with a friend.
•    Play tag.
•    Ride your bike.
•    Run to the store for your mom or dad.
•    See how many push ups you can do.
•    Race a buddy to the end of the block.

I was at a National Strength and Conditioning Conference a few years ago and one of the speakers gave an amazing demonstration of a "new" stretching technique.

He looked around the room asked for volunteers.

Several people came up and he worked with each of them for a moment or two.

Then he picked the most tense, tied up, unflexible guy I've ever seen. Some bodybuilder with zero range of motion in his shoulders and about 30 degrees range of motion on his hamstrings.

The speaker had him lay on his back on top of a desk so everyone could see the technique.



After using this stretching technique with him for about 4-minutes his hamstring range of motion had improved by about 60 degrees.

He went from being a wound up ball of muscle to Baryshnikov in a matter of moments.

Super impressive.

That is an anecdotal example but there is ample scientific proof that the technique works. Here is just one study on the use of PNF (proprioceptive neuromuscular facilitation) aka AIS (active isolated stretching). Only for the uber-nerds out there, like myself.

Below is good presentation on the use of PNF/AIS.

In the video below you'll learn:

• Why if a muscle is contracted, it cannot relax will not be stretched
• Why you must be an active participant in the stretching process (Reciprocal innervation)
• The 2 things a muscle can do
  
• The 2 systems that are stimulated when you perform these stretches
• The BIG problem with tight muscles
• How to speed recovery from injury
• A stretching technique that leads to ischemia - very bad
  

We use several stretching techniques at Boot Camp FX.

AIS is just one of them.

Fill out the form below to try our camp and active isolated stretching. 

In this video you'll see the trailer for the upcoming movie, Food, Inc.
 
Food Inc. is a documentary about the America's food industry.
 
The premise of the film is that there are many things wrong with our food:

1. Everything possible is being done to grow the food faster, fatter, bigger and cheaper. 
2. Most of the food we consume is simply a rearrangement of corn.
3. The industry is getting rich at the expense of our health.
   

The hope is that American's will finally come to the realization that we vote with our money. If we spend money on organic, natural foods the food industry will respond and produce more of that type of food. This is also a problem because the food they produce is so inexpensive, many people will not spend their money on food that is 2-3 times more expensive.

If you are concerned about the quality of the food you and your family eats please visit their website and sign the petition to bring healthy food back into the public schools.

Here is the child nutrition act reauthorization:

"We believe that federally funded nutrition programs should provide all children with the healthy food they deserve. This includes low fat and safe dairy, fresh fruits and vegetables, and whole grains. Schools should be soda and junk-food-free zones and serve food that complements and furthers parents' efforts to feed their children healthfully."

Sign the petition that will be brought before congress <----Click Here

 

These days more and more women are enrolling in various kinds of fitness boot camps. They help improve your fitness level and the rate at which you lose weight. However, apart from exercise, these boot camps also focus on eating the right kind of foods as well.

Generally, lean proteins, fresh fruit, vegetables and leafy greens are preferred when partaking in a boot camp, since these foods aid in providing the essential nutrient requirements of the body.

Women have different dietary requirements as compared to men. Hence, they need to eat differently at various stages of life. Women need more iron and calcium as compared to men. Keeping nutrition requirements in mind here are the top 10 power foods which can help women with weight loss and maintaining a healthy body.

Fish

Salmon is the best source of the well known and acclaimed Omega 3 Essential Fatty Acids (EFA). Omega 3 fatty acids are great for reducing the HDL or the bad cholesterol levels. Apart from that salmon also has high protein content and a good amount vitamin B complex and minerals like magnesium, zinc, iron and calcium.

Yogurt

Women suffer from more osteoporosis related problems than men. Moreover, due to pregnancy and menopause related issues, the level of calcium is generally low in a woman's body. Hence yogurt is one of the best sources of calcium since it also has some gut friendly bacteria to prevent the age old Candida related infections and can be digested easily.

Greens

Greens like broccoli, spinach and asparagus are great store houses of a wide variety of nutrients including calcium, potassium and vitamin B complex. Apart from these, they also contain a high amount of antioxidants as well.

Water

Water is in the list of nutrients since it's vital for the proper processing of fats and other nutrients. It is also natural and one of the most well known appetite suppressants. Hence, this is one drink you need to get drunk on and even your fitness boot camp trainer will approve of your addiction!

Soy

Soybeans and other soy products are great for fighting the bad cholesterol (LDL) and increasing the good cholesterol levels. They are also rich in phytoestrogen as well. You can have soy in the form of tofu or soybean nuggets.

Red Meat (Iron)

Another essential nutrient ladies. You will find this nutrient in abundance in foods like lentils, lean red meats and dark poultry.

Flax

Rich in Omega 3 fatty acids, fibre and antioxidants, flax seeds are well known in fitness boot camps. The nutrients in flax seeds are beneficial to prevent problems related with arthritis and heart problems.

Beta

Beta Carotene is also an essential super nutrient found in foods like carrots, pumpkin, sweet potato and squash. These foods are rich in antioxidants which help in preventing ageing and breast cancer problems.

Kale

All women need folate or folic acid in their diet. Pregnant women need to be especially careful since the deficiency of folic acid can cause serious neural defects in babies. Hence Kale is a rich source of folate, calcium and vitamin C.

Beans

Last but not the least; beans are essential for their rich fiber content. Fiber not only helps to prevent constipation troubles but is also essential for preventing colon cancer which affects more women than men.

Apart from these 10 power foods, you need to also have fruits and berries like strawberries, blueberries and acai. These foods are rich in antioxidants which help in preventing the formation of free radicals. This aids in preventing aging and other cellular disorders like cancer.

If you're a woman who wants to get tone, eat these super foods for maximum nutrition, improved performance and a great physique.

Part of getting fit is surrounding yourself with fit people.

 

You might have already joined a gym, and you might have friends that like to get fit. But how can you make sure that your online socialization helps you get fit as well?

Follow the top 20 fittest people on Twitter! In no particular order, here are my picks for the 20 most physically fit Twitter users.

1. Stefanie Michaels (@Aventuregirl). Adventure Girl is someone who is always traveling, always having adventures, and always doing sports related things. She is set to compete in the 35th annual Iditarod, a dog sled race over 1,150 miles of the most extreme terrain in the world. Fit? Check.

2. Kareem Abdul-Jabbar (@kaj33). One of the greatest basketball players of all time, more points than anyone in NBA history, and inventor of the skyhook.

Had a 20-year career - he knows a thing or three about physical fitness.

3. Lance Armstrong (@lancearmstrong). Lance is one of the greatest stories - he beat cancer and then won the Tour de France for 7 years in a row. Maybe the most physically fit person - ever.

4. Tony Robbins (@tonyrobbins). Tony Robbins advocate's a morning "Power Hour" of physical fitness and other mental exercises in his "Get the Edge" program.
 

Also promotes physical fitness, nutrition, and fat loss programs.

5. Serena Williams (@Serenajwilliams). The tennis star won the U.S. Open at age 17 and hasn't let up since. Also enjoys surfing and skateboarding.

6. Demi Moore (@mrskutcher). Demi Moore is notorious for spending hours in the gym and "killing herself" with her workouts, by her own admission. Action star of GI Jane and Charlie's Angels. She is supremely fit and works tirelessly to make sure she stays that way.

7. Tony Hawk (@tonyhawk). His name is synonymous with skateboarding. He is a living legend. First skater to land "a 900"; 2 1/2 revolutions in the air.

8. Dwight Howard (@DwightHoward). Dwight Howard has a vertical leap like a pogo-stick on steroids (he's not on steroids).
 
The NBA All-Star donned a Superman cape during the slam dunk contest and didn't disappoint.

9. Whole Foods Market (@wholefoods). Whole Foods Market is a place for whole and organic foods. They are the definition of health and fitness.

10. Ashton Kutcher (@AplusK). Most likely swam until he began to grow gills for his movie "The Guardian". Married to Demi. He must be fit.

11. Martha Stewart (@MarthaStewart). Oops, wrong list. Martha belongs on the most fiscally fit Twitters list.

12. NFL (@NFL). The NFL is made up of 32 teams. Each team is allowed a maximum of 53 players. That's 1,696 professional athletes. That's one fit Twitterer.

13. Shaquille O'Neal (@The_Real_Shaq). Shaq aka The Diesel aka Shaq Fu aka Superman aka The Big Baryshnikov was host of "Shaq's Big Challenge" a project to help America get in shape. He devoted himself to staying in great shape and helping others do the same.

14. Men's Fitness (@mens_fitness ). From their Twitter account: "How the best man wins. Improve your strength, endurance, health and style with expert tips."

15. Oprah Winfrey (@oprah). Oprah? Yes, Oprah. Even though she continues her public battles with weight and fitness, if you catch her at the top of her roller coaster weight loss ride she will be in amazing shape.

16. Doug Ulman (@livestrongCEO). The CEO of the Livestrong Company was diagnosed with cancer three times then returned to the soccer field and helped Brown University to three Ivy League Championships in four years. He participated in 10 marathons, including a 100-mile marathon in the Himalayan Mountains. Wow.

17. John Mayer (@johncmayer). John Mayer is a musician who apparently is into Krav Maga; an intense Israeli martial art. His trainer, James Sherman, says that Mayer "likes to pull up his shirt and show off his abs - they are rock-hard".

18. Ellen DeGeneres (@theellenshow). Spotted giving pro golfer Kevin Hooks "pointers" at the Justin Timberlake and Shriners Hospitals for Children Open (a Pro-Am PGA charity event).

 

The comedian occasionally has fitness or health segments on her show.

19. Britney Spears (@britneyspears). Britney's gone through many different issues, including getting in shape, having children, and dealing with emotional and mental breakdowns. Currently featured on covers of tabloids because she got her rock star body back.

20. Women's Health Magazine (@WomensHealthMag). "Women's Health is your ultimate guide to looking and feeling great. We'll bring you the latest in health, fitness, sex, beauty and more!"

Am I missing people?

Answer in the comments section.

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Have you become tired of walking around with those extra pounds on your body?



In this article you will learn how to lose weight the right way.

For many women, a slow metabolism is part of the problem when they try to lose weight. You may have tried many diets, personal trainers, and all kinds of exercise videos.

However, with these 10 tips to speed up your metabolism you'll finally be able to lose those pounds so you can feel better about yourself and look great.

1. Eat more, smaller meals.

Some people eat 2-3 big meals each day. This can put your body in starvation mode, since it is not sure when the next meal is coming. Eating every couple hours is a great way that you can get your metabolism going. Make sure you are eating healthy foods and don't overeat. Just eat enough so your stomach feels comfortably full.

2. Drink some green tea.

Green tea has been proven to help give metabolism a boost. Drinking three of more cups of this tea each day can definitely give your body that extra boost it needs to help you lose weight. There are other great health benefits to drinking this tea as well.

3. Get more active.

Don't become a couch potato. If you are not active, your metabolism will stay slow. Keep your body more active through the day to rocket launch your metabolism. Just walking further to the store can give you a boost. Running up the stairs can get your metabolism going. Even making more trips to carry in the groceries can help.

4. Start doing some strength training.

Strength training is one of the best ways that you can give your metabolism a good boost that lasts and personal trainers can get you started if you have never done weight training before.



When you do strength training, you begin to build muscles. The muscles you build burn more calories than pounds of fat. This increases your metabolism, even when you are resting, helping your body to lose weight.

5. Do interval training exercise.

Steady state aerobic exercise is ok for burning calories but it isn't the metabolism booster that weight training is. Combine this type of exercise with interval training and you will burn calories big time and definitely get that metabolism going.

Exercise at regular capacity for 2 minutes, then add 30 second burst where you go as hard as you can. This will really give you a huge boost and your metabolism will keep going long after this workout is over. If you are not sure how to do this, a personal trainer can help you.

6. Consume protein with each meal.

Protein is important for boosting metabolism. It is best though to go with lean proteins, such as white fish, lean chicken, or even egg whites.

7. Eat breakfast each day.

The body has gone without food for some time and you need to get your metabolism moving. When you eat breakfast, it gets it moving fast. Make sure that you eat foods that are healthy.

8. Drink plenty of water every day.

Water is important for the function of the entire body. It can also help you boost your metabolism as well. You should have 8 or more glasses of water to get the best effects.

9. Make sure you get enough sleep.

When your body doesn't get the sleep it needs, your entire body, including your metabolism, can be thrown off. You actually burn calories while sleeping. So make sure you get enough sleep so you keep your metabolism on track.

10. Work to limit stress in your life.

When you have a lot of stress in your life, cortisol, which is a steroid, is released into the body. It can actually slow down your metabolism. You can keep this from happening by working to limit the stress you have in life, helping you to have faster metabolism, which can help you with your weight loss goals.

These are some of the best ways that you can boost your metabolism to help you lose weight. Having personal trainers to help you with some of these steps can definitely be helpful.

Remember, once you give your metabolism a boost, your body will burn more calories.

This will help you to reach those weight loss goals faster.

You'll feel healthier and look amazing.