Scott Schwab:

Today I wanted to discuss a couple of exercises that promote good balance and posture. When working out and in anything really, a lot of our ability to run without pain and work with out the little annoyances relates to your core. Your core strength relates to your overall health and the bodies ability to respond to injury, sickness, and stress. Yes seems far fetched, but imagine a body that has great posture and a strong core, and you will see many of the stresses of not being able to do things and soreness reduce.

We all get sore from time to time and could improve our ability to do certain activities. However, I have seen elderly people that look like they are 10-15 years younger, and you see them being active and usually in great shape. Every workout regiment needs core building exercises as a foundation. The benefits of being in shape are wonderful, but the benefits of having a healthy and balanced body are even better. Here are a couple of exercises that will help build balance.

Standing toe touch

This exercise is done by standing straight up, feet together with exaggerated solider like posture. With hands on your hips or a light weight to your side, take one hand and touch your foot as you are bringing your leg back and upwards as far as you can. Imagine a standing toe touch, but with only one hand doing the touch and the leg being brought straight back. As you bring your body up to the starting position bring your leg forward and knee up to a 90 degree angle. Repeat each leg 10 times and 4 sets.

Statue of Liberty

In the same vertical position, you will take a low weight and while balancing on one leg with your one knee at a 90 degree angle, you will bring your weight up and reach as high as you can. The best form is to have the weights at chest level and push the weight up with palms facing away from you. As you bring the weight down bring twist the weight and have the palms facing toward you. Keep the other weight at chest level, stationary. You can do 10 in a row with one arm and switch or for more of a burn and coordination go back and forth between arms. Repeat 4 sets.

Standing Squats

This one is great if you have a half ball mounted on a platform. Many gyms have them. Turn the ball so you can stand on the platform and you can either have weights or not. Weights are better and will give you more of a burn. Stand with feet shoulder width apart on the ball. Be careful because the half ball will be slightly unstable. This is good, because you will notice the muscles in your legs contracting. Hold the weights in front of you and go down slowly into the squat position. Repeat 10 times and 4 sets.

Lunges

These aint your mammas lunges. These can be done either with weights or not, use your own discretion. As you go into each lunge as you come up you will kick the leg furthest back upwards. The balance is great and I promise you will feel a burn like no other. Try and go 10 steps with each leg going back and forth. As always get 4 sets in.

The most effective way for this workout to be useful is move between the different workouts. If that is not available go quickly as possible, but also being effective. The reason for the speed is getting your heart rate up. However, if you just breeze through the exercises without proper form, you will miss the effectiveness.

ABS

Lay on a bench with your feet and arms fully extended parallel to the bench. If you feel like Rambo, put a weight in between your feet and hold it at a 35 degree angle. Also take a weight in your hands and reach back and let the weight slowly pull your arms down until you can almost touch the ground. Bring the weight straight above you while bending your elbows. Slowly bring the weight down until you almost touch your forehead and return your arms with the weight into the starting parallel position. The secret is to keep your legs elevated the entire time.

Happy Memorial Day

Scott Schwab:
I wanted to wish everyone a happy Memorial Day. We send our love to those who have passed before and made us better than we were. On this day we give thanks for all the beautiful things we have and the lives that we live.

If you are like me, you may have noticed with the summer upon us, that you have not put in the time to get in shape for the summer or lose those few extra pounds for swim suit season.
In perfect timing we are doing an 8 week challenge to get the summer kicked off right. I have something to prove based on my last results. I hope that each of you will join us and have something to prove to yourself.
We are all about the lifestyle changes, and the small and simple things that make our health better day after day, month after month, and year after year. It is lifestyle changes and not diets, pills, potions, that will do the work for you. We are about results; realistic results.

Monday June 4th: We will begin by having everyone send in pictures and goals for what they want to accomplish. All that week we will be posting the most essential things to begin a lifestyle change:

* A Cleanse
* Hydration
* Portion control
* Goal setting
* Accountability

We will show you how to lose weight within a support group and doing it for the right reasons. It is fun and we get to follow the progress of everone in our community set up. It means more when you know that you have to post at the end and be accountable for your goals.
So join the party and get us your goals and pictures and lets make a change worth working for.

Quote of the day

Scott Schwab:
I had this quote sent to me on Friday. We were speaking about how failure or the appearance of failure is necessary for success. Often times the most insurmountable and challenging odds are overcome with a hard work, faith, and the powers outside our control.
We were speaking about Hernando Cortez and his 1519 conquest to the southern/central Americas. He attempted to do what others had tried and others had failed to do. He, with 500 solders, 100 sailors, and 16 horses, conquered an army that outnumbered them almost 5 to 1. This was due to the fact that he eliminated options for retreat, and before the conquest; built up his army with visualizing success and accomplishing their goals.

He did this through 3 simple words: "Burn the Ships."
What holds us back? What keeps us from achieving our goals? Burn your ships of self doubt, pity, fear, and move forward with confidence that you have all the power and genius to accomplish much more than you can even imagine.

"What God has intended for you goes far beyond anything you can imagine."

-Oprah Winfrey-

Saturday Chores

Scott Schwab:
Anyone, doing things around the house today should know that you are still doing some great work in the area of burning calories. Fortunately, every time we do any activity, we are burning calories. Note that 3500 calories burned is equivalent to losing one pound of fat. That means it takes an entire day of activity, a balance of proper eating, and exercise.

Obviously some activities are better than others, but here is a quick run down with the stats of usual chores.



Activity:/ Calories burned:


Housework 198


Carrying an Infant 252


Mowing - push 297


Washing car 306


Mopping 306


Garden 369


Construction/Remodeling 396


Chop Wood 414


Rearranging Furniture 450



*This is based on an average weight of 150 pounds. If you are lighter, you may burn less, where as if you are heavy you will burn more. All of these activities also depend upon the vigor of the activity.

For the calculator and more activities visit:

www.healthstatus.com

Staying Hydrated

Scott Schwab:
With summer upon us and record heat coming our way, we need to think about water. Not necessarily water on our bodies although swimming and water sports are definitely a plus.
With our bodies being over 70% water it is important to replenish our supply and make sure we get plenty of the clear stuff. One of the easiest things we can do for our health and our bodies is to drink a lot of water. It has the benefits of detoxification, replenishing our core fluid, revitalizing our joints and muscles,and the list goes on.
When it is in the 80's and 90's, on average we will sweat about 30% more than on a cooler day in the 50's and 60's. Sounds obvious, but the truth is, we don't always get the right amount of water to compensate for the heat. If you add in humidity, well you are up over 50%. When we lose fluid, we can experience everything from fatigue to dehydration, to headaches, and cramping.
Start today by drinking plenty of water and making sure that you spread it through the day. Make sure that when you are outside working, playing, or just enjoying the sun that you have water to replenish your core. You may not think you are thirsty and you even may go hours without drinking, but you will eventually feel the effects one way or another.
The best test to see how hydrated you are is to look at the color of your urine. It will also tell a lot about your health and the toxins that you are keeping in your body. You will avoid more pesky sicknesses and skin irritants by simply getting plenty of H2O.
Here is a great article with a helpful chart that I found interesting.

www.bloghydra.wordpress.com

Scott Schwab:
There is something to be said about doing to much and trying to pursue to many things. I heard a good piece of advice today and I thought that I would pass it on. Apply it in the areas that work for you.

"The man that chases two rabbits will never catch either one. However, the man that pursues one rabit, in time will catch the rabbit."

-Unknown-

Announcement........

8 week challenge starts Monday June 4th.

Perfect timing with summer starting and kids out of school. We want this to be the biggest challenge yet, so if you have already done a challenge and need a motivation, this challenge is for you. If you havent joined us yet for a challenge; what are you waiting for.

Get in your goals and pre picture over the next couple of weeks. We also do a buy in which allows us to have it incentive based as well as those who have paid in have done much better, than those who have not paid.

Cost:

Single: $15

Couple: $20

So find a friend and join us for the summer 2012 8 week challenge. If you have any questions feel free to email Chandi at. You can also enter in the search bar to the right 8 week challenge and see other who have participated and goals that they have set.


chandi@mixersnutrition.com

Why Mamma told us to eat our VEGGIES

Chandi Schwab:

We all know vegetables are good for us, but do we really understand why? Vegetables are power foods that are low in fat but contain good amounts of vitamins, minerals, antioxidants, and fiber. The list of their goodness goes on and on. I really could have broken it down even more and pointed out how eating vegetables even improves our physical appearance. I will save that for another day though. Please read the whole thing and enjoy the recipe at the end. You WON’T be disappointed.

Vitamin Power:

These are the Vitamins found in vegetables, and their benefits.

B Vitamins:

B vitamins support healthy metabolism and promote the growth and division of red blood cells. Leafy green vegetables, potatoes, lentils and beans are good sources of many B vitamins. True B vitamin deficiencies are uncommon, but according to research done at Oxford University, large quantities of B vitamins may combat memory problems in the elderly and slow the development of dementia.

Vitamin E:

Leafy green vegetables, pumpkin, asparagus and broccoli are vegetables abundant in vitamin E, although the best food sources of vitamin E are oils like safflower and olive oil. According to the Linus Pauling Institute, many people do not get enough vitamin E. Its main role is as an antioxidant. Like other antioxidants, vitamin E helps protect cells from the harmful effects of free radicals. It also helps maintain the health of the immune system.

Vitamin K:

According to "Essentials of Nutrition and Diet Therapy," the majority of vegetables contain some vitamin K, but green vegetables contain the most. Swisschard, broccoli and parsley are all high in this vital nutrient. Named for the German word "koagulation," or "coagulation" in English, vitamin K plays a major role in blood clotting. It is also important to bone health.

Vitamin C:

A powerful antioxidant, vitamin C is responsible for building and maintaining healthy tissue. According to "Essentials of Nutrition and Diet Therapy, "deficiency in vitamin C results in fragile capillaries that readily rupture, poor bone health, and bleeding gums. Vitamin C is readily available in strawberries and citrus fruit, but some vegetables are also good sources. In fact, a half cup of raw, chopped red pepper has more vitamin C than 6 oz. of orange juice. Potatoes and broccoli also contain vitamin C.

Must Have Minerals:

How often do we think about the minerals that go into our bodies?

Minerals build strong bones, teeth and muscles, make hormones, regulate the heart beat and perform many more tasks in the body. Major minerals include calcium, magnesium, phosphorus, potassium, sodium, chloride and sulphur, which the body needs in large amounts. Iron, manganese, copper, iodine, zinc, fluoride and selenium are trace minerals that are essential, too, yet only needed in small amounts. Vegetables are a source of these minerals. While some contain more than one kind of mineral, certain minerals can be found in larger amounts than others.

Antioxidants:

Like fruits, vegetables are also home for many antioxidants that help protect our body from oxidant stress, diseases, and help to develop the capacity to fight against these by boosting our immunity.

Oxidants get into our bodies from many sources, they can come from eating fatty foods, smoke in the air or that you have inhaled, drinking alcohol etc… All of these put bad elements into our bodies which invariably cause problems for us overtime as they latch on to good body cells. By creating a regime of regular anti-oxidant intake you are helping your body fight off disease, it is also known to be good in the fight against cancer cells and reduction of fat in the blood stream helping problems with the heart. Due to the way anti-oxidants help the body clear out the bad it is said to help in slowing down the ageing process keeping our body cells fresh and clean.

Fiber:

In addition, vegetables contain soluble as well as insoluble dietary fiber. Soluble fiber dissolves in water. Insoluble fiber does not. To some degree these differences determine how each fiber functions in the body and benefits your health.

Soluble fibers attract water and form a gel, which slows down digestion. Soluble fiber delays the emptying of your stomach and makes you feel full, which helps control weight.

Insoluble fibers are considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation. These fibers do not dissolve in water, so they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut. So, I guess the point of this post is to encourage you to EAT MORE VEGGIES!

Enjoy this recipe:


Veggie Pitas

Ingredients

• 1 (15-ounce) can chickpeas or white beans, rinsed and drained
• 1 to 2 tablespoons water
• 1/4 cup grated Romano cheese
• 2 teaspoons freshly squeezed lemon juice
• 1 teaspoon kosher salt, plus more for seasoning
• Pinch red pepper flakes
• 1/4 cup extra virgin olive oil
• Freshly ground black pepper
• 1/2 ripe Hass avocado, pitted and sliced
• 1 small cucumber, sliced or 1/2 bell pepper, seeded and sliced
• 10 to 12 whole-wheat pita minis (3 inches), lightly toasted

Directions

Combine the chickpeas, water, cheese, lemon juice, salt and red pepper flakes in a blender and puree until completely smooth, about 5 minutes. While the motor is running, pour in the olive oil and process until fully incorporated and velvety. Season with pepper, to taste.

Spoon a tablespoon bean spread into toasted pitas. (Put remaining bean spread in an air-tight container.) Add avocado and cucumber slices, or other vegetables of choice and season, to taste, with salt and pepper. Enjoy!

Speed Training 101

Chandi Schwab:

Here is a post for my fellow runners out there. But really this works for any cardio that you are doing. So check it out and adjust it to what cardio you are doing. Intervals work wonders. If you are a runner, you probably started running by building up the distance you could run safely without stopping. Next, you might have worked on your running endurance. If you have mastered distance and stamina, you might want to work on running faster. These steps will help you become a faster runner.

Instructions

1)Don't start this until you have a good strong running ability. If you have only been running for, say, a month, you should not yet try to increase your speed. Before you work on getting faster, you should be running atleast 5 miles 3 times a week every week.

2)Be mentally prepared. The steps it will take to get faster will cause you some discomfort. Once you have come to terms with that, it will be easier to overcome the discomfort. You will have a harder time breathing and your muscles will burn, baby, burn!

3)Run at your normal pace and gradually get faster until you reach 75% of your top speed. Count out the interval between the time your right foot hits the pavement and your left foot hits the pavement. Count these intervals for 30 to 60 seconds. Slow to a jog for 1 minute, then begin your intervals again. Always get your speed up to between 75% and 95% saving the hardest pushes for toward the end of your run.

4)There are so many different ways to use interval training to get faster. Set out a plan before you start making it a little more difficult each time. Interval training might consist of jogging for a certain amount of time, then sprinting, then running, and back to jogging. You may even throw a bit of brisk walking in there. By mixing up your speeds your body learns to gradually tolerate getting faster. This is easily done on a treadmill because you can control the levels you are working on and push yourself to reach your goals.

5)Run uphill. Either set your treadmill to a steep incline or get outdoors and run up some slopes. Not only does this bring strength, it also makes running faster on a flat surface much easier.

Good luck!Remember to keep your body healthy and injury free.Don't jump into something you are not ready for.

Get HOT Buns

Chandi Schwab
These are awesome!Even picking a few of these a day will work wonders. Give them all a try!

Booty Boost #1: Knee Lift & Lunge
Start by standing with your feet shoulder-width apart, your chest lifted, shoulders back, abs tight, left hand on your hip and right hand on the back of a chair. Begin by lifting your right knee up to a 90-degree angle. Hold this pose for 2 counts then bring your leg down and touch your toes on the ground, 2 to 3 feet behind you. Lower your right knee towards the floor until both knees are bent at 90-degree angles. Push off your right foot and return directly to the knee-lifted position. Repeat 8 times and switch sides.

Booty Boost #2: Duke-or-Duchess Curtsy
Start by standing with your heels together, your toes pointed out to the sides, chest lifted, shoulders back, abs tight and hands on your hips. In a single fluid movement, cross your right leg behind your left leg and place your right toes on the ground, about 2 feet passed your left foot. Make sure that both knees are facing forward. Keeping your body upright, curtsy by bending both knees until your right knee touches the floor. Push off your right foot and return to the starting position. Repeat 8 times and switch sides.

Booty Boost #3: Reverse Lunge & Raise
Start by standing with your feet shoulder-width apart, chest lifted, shoulders back, abs tight, left hand on your hip, right hand holding the back of a chair. Begin by lifting your right knee up so it’s bent at a 90-degree angle. Bring your right leg down and touch your right toes to the ground 2 feet behind you. Lower your right knee until both knees are at 90-degree angles (make sure your left knee is directly over your left heel). Use your right leg to push up to standing. Drag your right toes along the floor until they are about a foot behind your left heel. Bend your left knee slightly, shift the weight onto your left foot, hinge your torso forward and swing your right leg (fully extended) behind you. There should be a straight line from your head to your right toes, your torso and leg should be parallel to the floor. Without letting your right foot touch the ground, swing your right leg forward and bring yourself back to upright, knee-lifted position. Repeat 8 times and switch sides.

Booty Boost #4: Skater’s Lunge
Start standing with your feet together, toes pointing forward, chest lifted, shoulders back, abs tight, arms extended with hands clasped directly in front of your chest. Step your right leg 2 feet off to the right and bend your right knee until it is at a 90-degree angle. Lunge into it as you keep your left leg straight. Make sure your toes and torso are facing forward -- your torso will naturally tilt forward about 45 degrees. Push off your right foot to return to a standing position, pulling your right foot slowly back to meet the left without letting it actually touch the floor. Go immediately into the next repetition. Repeat 8 times and switch sides.

Booty Boost #5: Running Goddess
Start by standing with your feet together, toes pointing forward, chest lifted, shoulders back, abs tight, arms at your sides. Lift your right knee up to a 90-degree angle. Soften your standing left leg. Position your arms in a running stance: Left arm bent in front of you, right arm bent behind you, hands in loose fists. In one move, balancing on your left leg, bend your torso forward about 45 degrees, swing your right leg back (keeping it bent and without letting it touch the floor) and switch arm positions (right arm forward, left arm back). Swing leg and arms back through to the starting front position. (Note: You are essentially running in place with your left foot planted.) Repeat 8 times and then switch sides.

Booty Boost #6: NY Booty Lift
Start by standing with your feet together, toes pointing forward, chest lifted, shoulders back, your abs tight, arms at your sides, a 5 to 8 pound dumbbell in each hand with your palms facing in. Step your left foot about 3 feet back. Then, keeping your back upright, left leg straight and balancing your weight on the ball of your back foot, bend your right knee and sit down on your hips until your right thigh is parallel to the floor. (Step the left leg further back if your right knee is passed your right toes). Tilt your torso forward about 45 degrees and bring the dumbbells down either side of your right shin. Keeping your back straight and left leg extended, press into your right leg until you are back in upright position (legs should still be in an upside-down "V" shape). Slide your left foot forward to meet your right foot. Repeat 8 times and then switch sides.

Booty Boost #7: Free Standing Swing & Raise
Start by standing with your feet shoulder-width apart, chest lifted, abs tight, arms extended at chest level, hands holding a broomstick/body bar with your palms facing down. In one swoop, lift your right knee up until it’s in a 90-degree angle and press the bar straight up overhead. In another swoop, bring bar down to your chest, lean forward, extend your right leg behind you and push the bar straight out in front of you. Your torso and right leg should be parallel to the floor. Pull the bar back in toward your chest, lower your leg without letting it touching the floor and immediately swing knee back up to your chest while pressing the bar up overhead for your next repetition. Repeat 8 times and then switch sides.


Booty Boost #8: Lift It, Love it
Holding a 3 to 5 pound medicine ball or dumbbell with both hands, keeping your abs tight, stand on your right foot, bring your left knee up to a 90-degree angle and fully extend your arms overhead. Remember to press your shoulders down. Step your left foot 3 feet out to your left side and lunge into that foot until your knee is at a 90-degree angle. Bring the ball/dumbbell down to the front of the left foot and immediately press off the foot to return to the knee-up/arms-overhead position. In a single movement, immediately bring your left leg down, crossing it behind your right leg, toes landing on the ground 2 feet behind your right leg. Make sure that both of your knees are facing forward. Keeping your body upright, slowly lower your left knee towards the floor while bringing the ball/dumbbell down and across the front of your body, toward your back foot. Immediately push off your left foot to return to knee-up/arms-overhead position. Repeat 8 times and then switch sides.

Booty Boost #9: Heel Click Plie
Start by standing with your chest lifted, shoulders back, abs tight, feet 2 feet wider than your hips, toes turned out 45 degrees, arms extended before you, hands clasped. Slowly lower into a turned-out squat position by bending your knees to 90-degree angles. Make sure you are standing wide enough so that your knees don’t stick out beyond your toes. Without hesitation, spring up into the air, extending your legs and pulling them together to click your heels before opening them wide again to land in starting position. Be sure to land with soft knees (slightly bent) to prevent from putting too much pressure on them. As soon as your heels touch the ground, start the next repetition by lowering back down into the squat. Repeat 8 times.

Booty Boost #10: Flip, Squat & Press
Start by standing with your chest lifted, shoulders back, abs tight, feet shoulder-width apart, hands holding 3-pound dumbbells (or body bar) at your thighs, your palms facing down. Keeping your body upright and your back straight, inhale and bring the dumbbells up to your collarbone, as you bend your knees and sit back on your hips until your thighs are parallel to the floor (don’t go deeper than 90 degrees). Make sure your knees stay behind your toes and your weight is predominately in your heels. Pushing into your heels, straighten your legs while exhaling and press the dumbbells up until arms are fully extended overhead. Keeping your arms straight, lower the dumbbells back down to starting position and immediately begin next repetition. Repeat 8 times.

Anywhere ABS

Chandi Schwab

Here is a quick but effective ab workout! Perfect for when you go out of town or for a quick everyday ab routine that will give you great results.

1)Circles

While on a mat or cushioned carpet, lie on your back with your arms down to your side. You can either have your head slightly off the ground looking straight up at the ceiling or head relaxed on the floor relaxed looking straight up. Your arms are by your side with palms down on the floor. Slightly elevate legs straight out up in the air. Circle your legs away from each other 20 times then circle them inward toward each other 2o times.

2)Sissors

This is done with your body in the same position. Extend both legs up in the air the same way as before and bring your right leg straight up while the left is parrallel with the ground. Swith your legs back and forth and with each switch count it as a rep. Do this 20 times nice and slow to get the proper results.

3)Crunches with legs

*12 regular crunches

*Right leg straight up in the air 12 more

*Left leg straigh up in the air 12 more

*both legs straight up in the air 12...

*Left left straight up...

*Right leg straight up...

*both back don on the ground last 12

4)Stretch

Lie on your tummy and prop your upper body up with your hands. Arch back and stretch your abs slowly.

5)Plank

Lie on your stomach and put your elbows together.prop your body up on your elbows. Your body is parallel to the ground supporting your weight on your elbows and your toes. hold it for at least 30 seconds. This is so good for your core. You will feel it. Gradually work your way up to a minute or more!

6)Side Planks

These are done the same way except your body is parallel with the wall. your body is propped on either your right elbow or you left depending on which side you are doing. Hold for 30 seconds and build from there.

I do my abs every day. I try to mix up what I do to give Variety but I see no harm in working your core every day, as long as you aren't straining your muscles too hard. Your core is your bodies foundation and most importantly needs to be strong. Remember that nutrition is so important if you want to see great results with your abs. If you put the time into scupting those muscles you want to eat well to shave off the fat that is over it so you can see all that hard work!! Drink water like crazy!!!

Foods that Bust Belly Fat

Chandi Schwab

There are a lot of great healthy foods out there!We like to do posts as often as we can to help give you ideas of foods to put on your grocery list. All of these foods are stapels in my day to day eating. Check them out!


Oatmeal
Your morning snack attack is caused by a dip in blood sugar levels. Fiber-rich oatmeal stays in your stomach for hours, staving off a doughnut run.

Watch out: Steer clear of the sugary flavored varieties. Choose the plain stuff, and sweeten it with berries.

Almonds and Other Nuts
Go nuts! They slim your tummy by keeping it full. A Purdue University study showed that people who ate nuts felt full longer than those who ate rice cakes. Stick to 24 almonds a day to satisfy your hunger pangs without overloading on calories.

Watch out: Skip salted nuts; too much sodium raises blood pressure

Protein Powder
It's not just for gym rats! Protein powder contains amino acids that burn fat and build muscle. Add two teaspoons to a smoothie for a fat-busting drink. Find it at mixersnutrition.com (We reccomend Dymatize Elte Gourmet, healthy, tastey, and energy booster)

Watch out: Make that smoothie with fruit, yogurt, and low-fat milk or water — adding protein powder to a chocolate shake doesn't make it health food (we wish)

Olive Oil
Everyone needs a little fat — it controls hunger. Go for monounsaturated fats like olive or canola oil. They will help keep your cholesterol under control and satisfy cravings.

Watch out: Steer clear of hydrogenated vegetable oils; they're loaded with unhealthy trans fat.

Berries
Berries stuff a lot of filling fiber into a tiny package: Just one cup of raspberries has six grams.

Watch out: Jelly is the junk food of the fruit world. It has almost no fiber and contains added sugar.

Eggs
Eggs contain vitamin B12, which your body needs to metabolize fat. In fact, researchers at Louisiana State University found that people who ate eggs for breakfast every day lost more weight than those who ate bagels.

Watch out: Talk to your doc first if your cholesterol is high

Beans and Legumes
Beans are low-cal and packed with protein and fiber, which help you tone up and lose weight. Make a bean-heavy dish, such as burritos, instead of meat once a week. You'll cut a lot of saturated fat and replace it with fiber.

Watch out: Refried beans are high in saturated fat. Choose plain black, pinto, or other varieties instead.

Lean Meats and Fish
Your body burns more calories digesting protein than carbs or fat. Want the leanest meat out there? Opt for turkey, but to cut down even more on saturated fat, choose fish. Go for tuna and salmon; they are full of omega-3s, which help prevent stress chemicals that promote fat abs.

Watch out: Cured meats and sausage have a lot of saturated fat.

Whole Grains
The right kinds of carbs are actually good for you. Choose whole grains — their fiber keeps you from getting hungry.

Watch out: Sometimes bread labeled "wheat" has been stripped of all of its fiber and nutrients. Look for "whole grain" or "100 percent whole wheat."

Peanut Butter
Who would have guessed that a kid-friendly food could be waist-friendly, too? PB is packed with niacin, which keeps the digestive system on track and prevents belly bloat. Just keep an eye on portion size: Peanut butter does have a lot of fat, so limit yourself to no more than two tablespoons a day.

Watch out: Pick all-natural PB, which doesn't contain added sugar.

Green Vegetables
If their vitamins and minerals don't persuade you, maybe their waist-whittling powers will do the trick. Veggies like spinach and broccoli are loaded with fiber and very few calories. Have a salad before a meal and you'll be satisfied with smaller portions later.

Watch out: Iceberg lettuce has almost no fiber. Fill your bowl with romaine, arugula, or spinach instead.

Dairy
There's a reason the woman in the yogurt commercial fits into her bikini: Calcium helps break down fat and may even prevent it from forming!

Watch out: Always pick low-fat or fat-free dairy over the full-fat versions.

Avocados
In addition to containing lots of heart-healthy monounsaturated fats, avocados are a terrific source of filling fiber (11 to 17 grams per avocado!), making them a great food for staving off hunger.

Scarf down: Half a cup daily

Parmigiano-Reggiano cheese
This low-cal, calcium-rich treat activates the body's fat-burning hormones, Plus, because of its high protein content , )it contains more than any other dairy product), you'll stay full longer.
Cannellini beans
When it comes to resistant starch, a unique fiber that resists digestion, these legumes lead the pack. Because slower digestion means your body has to work harder and burn more calories in order to process your meal.