Fitness Tip Of The Week: Ashley Landon’s 12 Power Foods from The Abs Diet

Focus on the Abs Diet Power 12

Trainer Ashley Landon from our FT Westboro Studio clipped this info from The Abs Diet page

The Abs Diet encourages you to focus on (not restrict yourself to) a generous market basket of food types—the Abs Diet Power 12—to fulfill your core nutritional needs. These foods are so good for you, in fact, that they’ll just about single-handedly exchange your fat for muscle (provided you’ve kept your receipt). Just as important, I’ve designed the Power 12 to include thousands of food combinations (You’ll find more at

The more of them you eat, the better your body will be able to increase lean muscle mass and avoid storing fat. Just follow these simple guidelines:

  • Include two or three of these foods in each of your three major meals and at least one of them in each of your three snacks.
  • Diversify your food at every meal to get a combination of protein, carbohydrates, and fat.
  • Make sure you sneak a little bit of protein into each snack.

Here are the foods that should be in everyone’s diet:

12 Power Foods

  1. Almonds and Other Nuts eaten with skins intact.
  2. Beans and Other Legumes
  3. Spinach and Other Green Vegetables
  4. Dairy: Fat-free or low-fat milk, yogurt, cheese, cottage cheese
  5. Instant Oatmeal: Unsweetened, unflavored
  6. Eggs
  7. Turkey and other lean meats. Lean steak, chicken, fish
  8. Peanut Butter – All-natural, sugar-free.
  9. Olive Oil
  10. Whole-Grain Breads and Cereals
  11. Extra-Protein Powder (Whey)
  12. Raspberries and Other Berries


Almonds and Other Nuts (Eat them with their nutrient-rich skins intact.)

Superpowers :: Building muscle, fighting food cravings

Secret weapons :: Protein, monounsaturated fats, vitamin E, folate (in peanuts), fiber, magnesium, phosphorus

Fight against :: Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure

Sidekicks :: Pumpkin seeds, sunflower seeds, avocados

Impostors :: Salted or smoked nuts. High sodium spikes blood pressure.


Beans and Other Legumes (including soybeans, chickpeas, pinto beans, navy beans, kidney beans, lima beans)

Superpowers :: Building muscle, helping burn fat, regulating digestion

Secret weapons :: Fiber, protein, iron, folate

Fight against :: Obesity, colon cancer, heart disease, high blood pressure

Sidekicks :: Lentils, peas, bean dips, hummus, edamame

Impostors :: Refried beans, which are high in saturated fats; baked beans, which are high in sugar


Spinach and Other Green Vegetables

Superpowers :: Neutralizing free radicals (molecules that accelerate the aging process)

Secret weapons :: Vitamins including A, C, and K; folate; beta-carotene; minerals including calcium and magnesium; fiber

Fight against :: Cancer, heart disease, stroke, obesity, osteoporosis

Sidekicks :: Cruciferous vegetables like broccoli and brussels sprouts; green, yellow, red, and orange vegetables such as asparagus, peppers, and yellow beans

Impostors :: None, as long as you don’t fry them or smother them in fatty cheese sauce


Dairy Products (fat-free or low-lat milk, yogurt, cheese, cottage cheese)

Superpowers :: Building strong bones, firing up weight loss

Secret weapons :: Calcium, vitamins A and B12, riboflavin, phosphorus, potassium

Fight against :: Osteoporosis, obesity, high blood pressure, cancer

Sidekicks :: None

Impostors :: Whole milk, frozen yogurt


Instant Oatmeal (unsweetened, unflavored)

Superpowers :: Boosting energy and sex drive, reducing cholesterol, maintaining blood-sugar levels

Secret weapons :: Complex carbohydrates and fiber

Fights against :: Heart disease, diabetes, colon cancer, obesity

Sidekicks :: High-fiber cereals like All-Bran and Fiber One

Impostors :: Cereals with added sugar and high-fructose corn syrup



Superpowers :: Building muscle, burning fat

Secret weapons :: Protein, vitamins A and B12

Fight against :: Obesity

Sidekicks :: Egg Beaters

Impostors :: None


Turkey and Other Lean Meats (lean steak, chicken, fish)

Superpowers :: Building muscle, improving 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, mood disorders, memory loss, heart disease

Sidekicks :: Shellfish, Canadian bacon, omega-3-rich flaxseed

Impostors :: Sausage, bacon, cured meats, ham, fatty cuts of steak (T-bone & rib eye)


Peanut Butter (all-natural, sugar-free)

Superpowers :: Boosting testosterone, building muscle, burning fat

Secret weapons :: Protein, monounsaturated fat, vitamin E, niacin, magnesium

Fights against :: Obesity, muscle loss, wrinkles, cardiovascular disease

Sidekicks :: Cashew and almond butters

Impostors :: Mass-produced sugary and trans fatty peanut butters


Olive Oil

Superpowers :: Lowering cholesterol, boosting 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

Impostors :: Other vegetable and hydrogenated vegetable oils, trans fatty acids, margarine


Whole Grains: Breads and Cereals

Superpower :: Preventing your body from storing fat

Secret weapons :: Fiber, protein, thiamin, riboflavin, niacin, pyridoxine, vitamin E, calcium, iron, magnesium, potassium, zinc

Fight against :: Obesity, cancer, high blood pressure, heart disease

Sidekicks :: Brown rice, whole-wheat pretzels, whole-wheat pastas

Impostors :: Processed bakery products like white bread, bagels, and doughnuts; breads labeled wheat instead of whole wheat


Extra Protein: Whey Powder

Superpowers :: Building muscle, burning fat

Secret weapons :: Protein, cysteine, glutathione

Fights against :: Obesity

Sidekick :: Ricotta cheese

Impostor :: Soy protein


Raspberries and Other Berries

Superpowers :: Protecting your heart; enhancing eyesight; improving memory; preventing cravings

Secret weapons :: Antioxidants, fiber, vitamin C, tannins (cranberries)

Fight against :: Heart disease, cancer, obesity

Sidekicks :: Most other fruits, especially apples and grapefruit

Impostors :: Sugary jellies



Ashley Landon

Certified Personal Trainer / FT Westborough Studio

Ashley is a graduate from Framingham State College with a bachelors degree in Fashion Merchandising. However, her true passion and drive always came from fitness, which lead her to a change in career paths. She is now a certified personal trainer, graduate from The National Personal Training Institute (NPTI), Waltham, MA. She is also certified in CPR, First Aid, and AED.

Ashley has always had an undeniable interest in fitness and health, putting it at the top of her list. She truly enjoys working out and shows it through her training, making it fun and challenging!

Ashley has been a trainer at Fitness Together –Westborough since 2007 and has helped many people push themselves beyond what they thought possible. In her free time, Ashley enjoys strength training, running and coming up with new and improved ways of making healthy recipes.

Meet our other trainers at FT Westborough

For more FT Studios across Eastern New England please go to FTGetsResults


1 Comment

Filed under Diet, Fitness Tips, Nutrition, Trainer Info

One response to “Fitness Tip Of The Week: Ashley Landon’s 12 Power Foods from The Abs Diet

  1. I love all of the above. I try to stay away from PB though because I find it a little addicting. I think is has brain altering chemicals that react on me. Lol. I sometimes have the same problems with almonds but I know purposely buy the 100 calorie packs to control myself….unfortunately that is not yet an option with the peanut butter.

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