Our journey through the list of Abs Diet Powerfoods comes to an end with something sweet: raspberries and other berries. This includes strawberries, blueberries, blackberries, goji berries … any kind, really! Most of us need little coaxing to eat these colorful little gems, but it’s nice to know they’re oh-so-healthy, whether you eat them fresh, dried, or frozen. Berries are packed with phytochemicals and antioxidants and may help reduce the risk of cancer. Raspberries and blueberries contain lutein, which enhances eyesight. And one cup of strawberries contains more Vitamin C than an orange!

We all know about adding berries to a protein shake or a bowl of oatmeal, but here are a few other delicious ways to incorporate them into your diet:

• Make a strawberry, spinach, and avocado salad
• Top a whole grain Wasa crispbread with low-fat ricotta cheese and blueberries
• Mix sliced strawberries with a splash of balsamic vinegar and eat it over Greek-style yogurt
• Bake three-grain raspberry muffins
• Simmer some Swedish-style blueberry soup (PDF)

• For more information on the Abs Diet, visit Women’s Health.

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Over the past couple of months, we’ve been going down the list of Abs Diet Powerfoods that help you build muscle, burn fat, and stay in tip-top condition. This week we’ve come to Extra-Protein Powder or, in other words, whey. Powdered whey contains essential amino acids for muscle growth and recovery … but it’s not just for bodybuilders! What’s really great is that it offers a high amount of protein for few calories; one serving contains only about 100 calories and 2 grams of fat.

Whey protein powder is also really easy to keep in your kitchen or carry around with you to work, school, or the gym for a quick, filling snack. As you know, I recommend eating 4-5 small meals or snacks a day, every 3 hours. This will boost your metabolism in the most efficient way and keep blood sugar levels even throughout the day. One of the easiest snacks you can have is a protein shake. Just mix 1 scoop of protein powder with about 4 ounces of water and you’re good to go. For a smoothie, give this a whirl in the blender with berries or even spinach. You can also drink this before a workout.

• For more information on the Abs Diet, visit Women’s Health.

A lot of diets will tell you you can’t eat bread or grains, but any balanced, sustainable way of eating shouldn’t eliminate an entire food group. The Abs Diet includes whole-grain breads and cereals in its list of Powerfoods because your body actually needs carbohydrates for energy and proper mental functioning. Not all carbs are bad!

Of course, they don’t mean Wonder Bread and doughnuts. Whole grains are key. But what exactly are they? Whole, natural grains are made up of three parts: germ, bran, and endosperm. When grains are refined into white flour or white rice, for example, the bran and germ are lost – along with most of the fiber, protein, vitamins, and minerals. Good, healthy choices in the grain category include whole-wheat bread, whole-wheat tortillas, whole-wheat pretzels, brown rice, and oatmeal. Whole grain WASA crackers are one of my favorite to-go foods. Just add a sliced egg and tomato, or a piece of cold-cut lean turkey, and you have a great snack.

Precision Nutrition has some excellent tips on selecting and cooking whole grains. Check them out:
• The Safe Carbs – Whole Grains
• Expert Tips: Cooking Whole Grains

• For more information on the Abs Diet, visit Women’s Health.

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Olive oil can be so rich, complex, and flavorful, it hardly seems like a diet food, but there it is on the list of Abs Diet Powerfoods! Full of healthy, monounsaturated fat, olive oil can actually help lower cholesterol and decrease your risk of heart disease, high blood pressure, and obesity.

In general, go for the least processed and most flavorful varieties like extra virgin and virgin. (Note: “light” olive oil simply refers to the color and flavor, not the caloric or fat content.) Some tried-and-true uses include dipping bread in olive oil instead of slathering it with butter, drizzling “evoo” over steamed vegetables, and this amazing Red Bean-and-Olive Oil Dip.

If you need help choosing and storing olive oil, check out this great primer from Self:

• For more information on the Abs Diet, visit Women’s Health.

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One of the things I really like about the Abs Diet Powerfoods is that there’s nothing complicated or strange about the list. It’s full of things you probably already like eating and can easily incorporate into your diet – like peanut butter!

I know, you’re probably thinking, “Peanut butter?! It’s so high in fat and calories!” But if you choose an all-natural, sugar-free version, it can be a great part of a workout diet. First of all, it’s got the good type of fat – monounsaturated – and second, it helps build muscle and burn fat. It’s quick, it’s full of protein, and when you’re on the go, you can throw it into a smoothie or eat it with apple slices. Limit your consumption to about 3 tablespoons a day, and check out these other healthy ways to eat peanut butter from Eating Well:

• Peanut Noodles with Shredded Chicken & Vegetables
• Tofu with Peanut-Ginger Sauce
• Sweet Potato-Peanut Bisque

Note: if you’re allergic to peanuts or just want some variety, also try almond or cashew butter.

• For more information on the Abs Diet, visit Women’s Health.

Image: Dr Stephen Dann

Protein is absolutely essential for building muscle and staying healthy, and the next category on our list of Abs Diet Powerfoods will give you plenty of protein, not to mention iron, zinc, and other vitamins like B-12. We’re talking about turkey and other lean meats! Eaten in moderation, these foods can help you fight obesity, heart disease, mood disorders, and memory loss.

In addition to turkey breast, lean meats may include steak, chicken, and fish. Feel free to incorporate shellfish, Canadian bacon, and omega-3 rich flaxseed, but avoid foods the Abs Diet authors call impostors: sausage, bacon, cured meats, ham, and fatty cuts of steak like T-bone and rib eye.

Remember, the key is lean, and keep it to 3 ounces or less per serving. Prepare meats using techniques like grilling, broiling, and roasting (sorry, no frying!), and trim off and drain excess fat. For a great guide to choosing lean meats, see the University of Michigan’s Healing Foods Pyramid.

• For more information on the Abs Diet, visit Women’s Health.

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Just in time for Easter, it’s our next Abs Diet Powerfood – eggs! A lot of people avoid eggs due to concerns about cholesterol, but it’s worth considering them for their muscle-building and fat-burning properties. In fact, eggs are actually very low in saturated and trans fats. In a study cited by Precision Nutrition, eggs were even “shown to enhance weight loss when used with a calorie restricted diet — meaning that people who both reduced their calories and ate 2 eggs a day lost more weight (65% more weight loss & 16% more body fat lost) than people who just reduced calories.” Hop over to Precision Nutrition for the lowdown on eggs and cholesterol.

Of course, like anything, don’t overdo it. Eat no more than one or two eggs at a time or stick to egg whites or Egg Beaters for a quick and easy source of protein for breakfast, lunch, or dinner. Eating Well has a great collection of healthy egg recipes, and there’s always my favorite standby for a light yet powerful breakfast: one boiled egg, sliced and served atop one slice of WASA whole grain crisp bread with a slice of tomato. Serve it with a cup of fresh fruits and berries, a small handful of mixed unsalted nuts, and a cup of green tea, and you’ll be Living Life Loud!

• For more information on the Abs Diet, visit Women’s Health.

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Of all the Abs Diet Powerfoods, this is one of the easiest to incorporate in your diet – instant oatmeal. Naturally, you can eat old-fashioned oatmeal, too, but the instant kind is great for carrying in your purse or gym bag or keeping in your office drawer.

What does oatmeal do for you? A better question is what doesn’t it do. Fiber-filled oatmeal boosts energy, reduces cholesterol, maintains blood-sugar levels, and fights against heart disease, diabetes, colon cancer, and obesity. It’ll fill you up in the morning or power you in the afternoon. The Abs Diet even suggests you can have a bowl at night to avoid unhealthy, late-night binge eating.

When shopping for instant oatmeal, be sure to get the unsweetened, unflavored variety, or you might end up eating lots of extra sugar and calories. But don’t worry, you can still get plenty of flavor by adding other Abs Diet Powerfoods like dairy products, almonds and other nuts, and berries. A sprinkle of cinnamon is fantastic, too.

• For more information on the Abs Diet, visit Women’s Health.

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As we continue to explore the list of Abs Diet Powerfoods, this week we turn our attention to dairy products such as fat-free or low-fat milk, yogurt, cheese, and cottage cheese.

We’ve all heard that dairy contains calcium and helps strengthen bones, but the Abs Diet also focuses on the power of dairy to help fight fat. Its authors point to a University of Tennessee study that found dieters who incorporated high-dairy, high-calcium foods lost significantly more weight than dieters on a low-dairy, low-calcium diet. Researchers have said that calcium, as well as some of the minerals found in dairy products, may help break down body fat and preserve muscle.

You can easily incorporate milk or yogurt into a smoothie and cheese into an egg white omelet. Ricotta and Greek-style yogurt are great for making creamy sauces, dips, and sandwich spreads. Just remember to choose low- or non-fat dairy rather than whole milk. Good examples include 2% milk, low-fat cheddar or mozzarella cheese, low-fat cottage cheese, low-fat ricotta cheese, light cream cheese, and plain low-fat yogurt. A serving size is 1 cup of milk, 3/4 cup of yogurt, or 2 ounces of cheese.

• For more information on the Abs Diet, visit Women’s Health.

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Popeye was right – spinach is a powerful food! In fact, spinach and other green vegetables are next on the list of Abs Diet Powerfoods, a collection of foods that help fight fat, build muscle, and keep you healthy for life. What’s so great about spinach, you ask?

Packed with Vitamins A, C, and K, folate, beta-carotene, calcium, magnesium, and fiber, spinach neutralizes free radicals and helps fight cancer, heart disease, stroke, obesity, and osteoporosis. It’s hard to overstate the nutritional benefits of spinach; for a full chart, check The World’s Healthiest Foods site.

One cup of raw spinach offers about one-third the nutrition as half a cup of cooked spinach. However, unlike Popeye, you don’t have to eat mushy spinach out of a can! To prevent overcooking, just quickly steam or sautée it in olive oil. This makes a good bed for chicken or tofu. Add a squeeze of lemon juice and a crumble of low-fat feta to the spinach and you have quick, healthy side dish. Or throw a handful of raw spinach into your morning juice or smoothie. For more healthy ideas, take a look at the spinach recipes on Eating Well and Whole Living.

• For more information on the Abs Diet, visit Women’s Health.

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