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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Last week, we talked about almonds. Next on the list of Abs Diet Powerfoods is beans. Think beans are humble, boring, or … how shall we put it … troublesome? Prepare to change your mind!

This category of powerfoods includes legumes like soybeans, chickpeas, pinto beans, navy beans, kidney beans, lima beans, and black beans. First, the nutritional facts: beans are low in fat and high in protein, fiber, and iron to help you build muscle and burn fat. With their high fiber and protein, beans make a filling meal and will help curb after-dinner snacking. They’re also a great source of phytochemicals and antioxidants.

Eating beans doesn’t just mean burritos and chili. To incorporate more beans in your diet, try adding them to your regular pasta, grains, or salads. For more inspiration, check out these recipes for Italian-style white beans and pasta, savory roasted chickpeas, and Middle Eastern-inspired toasted pita and pinto bean salad, as well as Precision Nutrition’s feature, Bean Me Up, Scotty.

If you have trouble digesting beans, check out these tips. Also, the more you eat beans, the more your body gets used to them. And it will appreciate the nutritious boost!

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

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Have you heard of the Abs Diet? It centers on 12 good-for-you “Powerfoods” that help fight fat and build lean muscle. This diet isn’t about deprivation; it’s about keeping yourself fueled, satisfied, and full of energy. For the next several weeks, we’ll be looking at each of the Powerfoods in more detail. First up: almonds.

Although “fat” is often treated like a bad word, there is such thing as good fat and almonds fall into this category. High in monounsaturated fat and antioxidants, they help lower cholesterol and reduce the risk of heart disease. Almonds are also high in fiber, protein, and essential minerals. No wonder they’re considered a Powerfood!

Munching on a handful of almonds can help curb your cravings, build muscle, and lower the risk of weight gain. Keep a stash in your purse or office drawer and snack on 12-24 almonds between meals. They’ll keep your energy steady and prevent you from grabbing a candy bar when the afternoon slump hits. You can cook with almonds, too. Try this Almond Olive Tapenade on whole grain crispbread or in a salad.

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

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