PART TWO
THE PLAN
If fitness came in a bottle, everyone would have a great body.
We will make simple lifestyle changes that really work!
Wednesday
Welcome to wonderful Wednesday! You’ve started the week on a fabulous foot and should give yourself a hand for making it to the middle of the workweek. Be proud! You’re aiming to be a healthy, fit, and positive person, and those goals are within reach. The weekend is around the corner, so use that as a little extra motivation and incentive to stick with your hard work. Just think how much trimmer you’ll be come Friday if you keep up your great eating and exercise habits. Your tummy will be flatter, you may notice a little more leg room in your jeans, and you’ll have more energy to enjoy your weekend. So don’t stop moving—the best time of your life is just around the corner.
Use those newly toned arms to wave good-bye to old habits! Focus on the new, healthy you!
Today we’ll be doing cardio kickboxing. I know some people are intimidated when they hear the word boxing, but I promise that you don’t have to be Muhammad Ali to kickbox. To make this something you can do no matter your fitness level, I’ve picked some of the best yet simplest kickboxing moves and turned them into an easy-to-follow program. The result is a twelve-minute workout that’s extremely effective at firming up your muscles and torching fat. Although other forms of cardio like walking, running, and the elliptical machine are terrific (and important to reach your goal of twelve miles per week), this workout mixes things up a bit when it comes to cardio. If you do the same exercise routine for days and weeks on end, your body adapts so you get on a plateau. Changing your routine not only prevents boredom, but also moves your muscles in a fresh way—and that means you burn more calories and fat.
This fun, energetic workout will get your heart rate up—another reason you’ll burn calories and boost your metabolism with every step, kick, punch, and jump. You’ll also be sculpting strong, lean arms and legs. Like all the Daily Dozen workouts, each move does double duty, working not just one part of your body at a time but at least two. For example, the jab targets your upper back and triceps. The hook works your chest and biceps. And when you’re kicking, you’re not only boosting your heart rate and burning fat right off those legs, but also sculpting your butt and thighs.
HOLD THE LAST REP
During just about every exercise I do, and particularly for leg exercises, I hold my last contraction as long as I can. For example, if I’m doing leg lifts, on my last lift I hold my leg in the up position, completely fatiguing my outer thigh. Believe me, in the end this little maneuver will increase your energy levels and leave you feeling fantastic!
The Cardio Kickbox Workout will help increase your stamina and strength, two things that make you look lean and fabulous, and improve your daily life. With stronger arms, you’ll be able to carry your groceries or kids more easily. If you need to move that big box in the basement or push aside the couch to vacuum beneath it, you’ll be able to do it yourself (without having to wait for someone else to help). Those may sound like small things, but the feeling of empowerment that you get from them is huge. With stronger legs and better stamina, you won’t be winded when climbing a flight of stairs or chasing after your kids. Instead, you’ll be zipping up those steps or right past your children—all to their amazement.
HAVE A HEART!
According to the American Heart Association, heart disease is the number one killer of women. In fact, more women die each year from cardiovascular disease than from all forms of cancer combined! These are grim statistics, but there are things you can do to lower your chances of developing this deadly disease. Besides the healthy diet and exercise you’re already doing, you can protect your heart with these steps:
1. Get your blood pressure tested regularly.
2. If you drink alcohol, limit your intake to no more than one drink a day.
3. If you smoke, it’s high time to quit this deadly habit!
4. Get your cholesterol checked at regular intervals.
GET BY WITH A LITTLE HELP FROM YOUR FRIENDS
Whether you have a large family (like me) and friends or just a close circle of a few special people, your social ties play an important role in many aspects of your life, including your fitness. Research has shown that friendship not only makes your life more enjoyable but protects your health, too. People who have good mental health and good social relationships tend to be the happiest—and the most fit!
Life is a challenge. Realize that and work, every day, to rise up and meet it.
Soon enough, you are going to see a difference in your body. Stick with this Daily Dozen plan and your body is going to take shape—a beautiful, strong new shape. You’ll see sculpted muscles and reap the added benefits of improved health and a newfound sense of vitality—all in just twelve moves in twelve minutes today!
WEDNESDAY’S CARDIO KICKBOX WORKOUT
The more you sweat, the more fit you’ll get!
1. Warm Up
This’ll give your metabolism a jump start.
BOB AND WEAVE: Stand with your feet wider than hip-width apart, and your arms bent with hands in fists that hover right around your chin (guard position). Move side-to-side, dipping your butt (as in a squat) and tapping your toes. Using your thighs and buttocks warms up your body quickly because they are larger muscles that demand more oxygen. This burns more calories, too. Time: 30 seconds.
Continue tapping your toes as you alternate punching one arm at a time in front of your body at chest height. Time: 30 seconds.
2. Front Kicks
No more jiggling in your inner—or outer—thighs!
KNEE STRIKE: Standing with your feet shoulder-width apart and arms bent with loose fists by your chin, tighten your abs, step forward with your right leg, and lift your left knee to waist height. Continue alternating knees. Time: 30 seconds.
FRONT KICK: From the knee strike, with your knee raised, kick your lower leg forward with your toes pointing up. Your upper body should lean slightly back as you kick. Bring the leg back down to the floor and do a front kick with your right leg. Continue alternating legs. Time: 30 seconds.
3. Jump Rope
Just think of all the calories you’re torching! Get fit fast.
SIMULATED JUMP ROPE: Staying light on your feet, do small jumps in place while you circle your arms as if you were circling the jump rope. Time: 1 minute.
CHALLENGE: Jump with both feet together and crisscross your arms in front of your body as you do so.
4. Jab and Jack
Create a gorgeous upper back. No more bra overhang!
Stand with your right side facing forward, your knees slightly bent, and your arms bent with fists around your chin (guard position).
Tighten your abs and punch your right arm straight out in front of you at shoulder height (this is called a jab).
Do a jumping jack in the center and then turn your body so that your left side is facing forward. Punch with the left arm, do a jumping jack in the center, and repeat the entire series. Time: 1 minute.
5. Cone Drill
The lower you go here, the more fat you’ll blast off your hips, thighs, and buttocks.
Stand with your feet about hip-width apart and your hands on your hips. Step your right leg out to the side about three feet and step your left leg behind you as if you were doing a curtsy. Then step your left leg out to the side and your right leg behind you. Continue alternating. Time: 30 seconds.
As you step the leg behind you, get lower and reach the arm on the same side toward the floor as if you’re touching a cone on each side. Time: 30 seconds.
6. Side Kick
Slim your saddlebags with this metabolism-boosting move.
Position your hands in a boxer’s stance. Stand with your feet about hip-width apart and squat down low. Keep your abs pulled in.
Step your right leg out to the side about three feet, then bring your left leg to touch it. Step your left foot back out to the side, lift your right leg up, kick it out to the side, and then squat down low again. Time: 30 seconds on the right leg. Switch legs and repeat.
7. Shuffle with Hooks
These punches put sexy shoulders within reach and accelerate your calorie-burning ability.
Position your hands in a boxer’s stance just like in the starting position for the side kicks, with your feet about hip-width apart and squatting down low. Keep your abs pulled in as you shuffle three times to the right.
Stand up out of the squat and punch your bent left arm across the front of your body at chin height (this is called a hook). Shuffle to the left three times and do a hook punch with the right arm. Alternate side-to-side. Time: 1 minute.
CHALLENGE: Standing in place with your feet wider than hip-width and hands in boxer’s stance, alternate doing uppercuts to each side. An uppercut is when you twist your body to one side using your abs and core and punch upward with the opposite arm. Bend your knees and squat down slightly between punches.
8. Front Kicks, Back Kicks
Kick fat and cellulite far, far away.
Stand with your arms in a boxer’s stance. Bend your right knee to hip height and then kick your right leg out in front of you.
Bring the right leg back down and kick your left leg out behind you. If you’re just starting out, kick the leg low. As you get more comfortable, kick the leg out higher. Keep your abs engaged (tight) while you kick. Time: 1 minute.
9. Jumping Jacks
These gems from junior-high gym class really work.
Tried and true; proven to blast fat.
Stand with your feet wider than hip-width apart and your hands on your hips. Squat down. Then jump your legs together (landing softly on your joints) and clap as you bring your legs together. Time: 1 minute.
CHALLENGE: Cross your legs rather than just bringing them together.
10. Side Lunge
Get an enviable “tight tush” with this lunge. And zap away the fat.
Stand with your feet together and your arms extended straight up toward the ceiling.
Step your right leg out to the side, with your foot facing forward. Lunge down, putting most of your weight into that right leg and hands on your thigh. Push off the right leg, through your heel, and return to standing. Lunge to the left side with the left foot and then return to standing. Alternate side-to-side, maintaining good posture the whole time. Time: 1 minute.
CHALLENGE: Before bringing your lunging leg back to a standing position, lift the leg out to the side, lunge down again, and then return to standing.
11. Standing Oblique with a Twist
Carve out that sexy waistline you’ve always wanted.
And keep your metabolism revved up.
With your abs zipped in and back straight, stand with your feet wider than hip-width apart and your arms extended straight toward the ceiling.
Simultaneously lift your right leg off the ground and bend your knee as you pull your left elbow toward it. Then extend your right arm straight toward the ceiling as you bring your left foot back to the ground. Make sure to pull your belly button in as you bring the elbow toward the knee. Time: 30 seconds. Switch legs and repeat.
12. Oblique and Core Cool-Down
Target and tone your waistline and trim your torso!
Lie on your left side, balancing on your left elbow and forearm and your left knee. Extend your right leg straight with the foot on the floor, and bend your right arm so your right hand is by your right ear.
Twist your upper body toward the floor, bringing your right elbow down toward your left hand. Time: 30 seconds. Then switch sides and repeat.
CHALLENGE: Extend both legs straight so you’re in a side plank. Twist your upper body toward the floor.
A Dozen Tips from Denise: How to Get a Better Night’s Sleep
We’re a nation of sleep-deprived people. In fact, a recent survey from the National Sleep Foundation found that 67 percent of women say they have trouble sleeping several times a week. That’s a problem for many reasons, the first being your waistline. Research shows that being sleep-deprived can cause you to gain weight—and there may be many reasons for this! Some people think it’s hormonal, that lack of sleep keeps our bodies from releasing a hormone that tells us we’re full. Others believe that being fatigued packs on the pounds because sometimes when we’re tired, we reach for food to give us energy. And on a very basic level, if you’re staying up late to watch TV or work, it’s easy to eat mindlessly and load up on too many extra calories. Of course, you also need your sleep if you want to have energy to exercise. Naturally, the downside of not getting enough sleep goes beyond not fitting into your favorite jeans or not losing pounds. Without enough sleep, you can negatively impact your memory, ability to concentrate, and reaction time as well as increasing your risk of accidents or injury. By sticking with your Daily Dozen workouts, you’re already doing something to enhance your snooze time, since women who exercise regularly tend to sleep better. For a great eight hours of slumber, you can:
1. Do something relaxing before bed. We often hear about the importance of creating bedtime rituals for babies and toddlers, but adults need them, too. It sends a signal to your body that it’s time to unwind. Each person has a different idea of what’s relaxing, but often it’s just a bath, reading a book, or talking quietly with your “honey” or kids.
2. On the other hand, make sure you don’t do anything that can get you riled up before bed. That means no watching the news or high-energy or violent television shows or movies (all those disasters and devastation stories are anything but calming). Even paying bills can make it hard to relax.
3. Put away your laptop. “Just one more e-mail…” Does that sound familiar? Working on your laptop or BlackBerry in bed can get in the way of your much-needed rest. Besides, do you really want to dream about work?
4. Make it dark. Light causes your body to suppress melatonin, a hormone known to help you fall asleep and stay that way, so start your bedtime ritual by dimming the lights. When it’s time to hit the sack, make your bedroom as dark as possible by closing the blinds (get blackout shades if you need to) and turning off any lights. Also make sure to cover lights like those from a plugged-in cell phone, digital clock, or computer, since their brightness can seep through closed eyelids and disrupt your sleep. If you can’t block out all the light coming into your room, consider slipping on a sleep mask.
5. Get quiet. Your bedroom should be a quiet sanctuary. But if outside noise or a bed partner who snores keep you up, try blocking sleep-sapping noise with a source of white noise like a fan or air conditioner, a sound machine, or a soothing sound CD; or try earplugs. If your phone tends to ring a lot at night, give friends and family a curfew in terms of how late they can call, or turn off your ringer and let your voice mail do the talking.
6. Go to bed at the same time each night. I’ve heard lots and lots of sleep experts give this advice. Climbing into bed at the same time each night trains your body to get tired at a certain time, which makes falling asleep a lot easier. (It makes getting up easier, too.)
7. Take notes way before bed. We often have a hundred things (or more) going through our heads at a time, and just because our bodies are ready to sleep doesn’t mean our minds stop racing. Whether it’s to-dos, worries, or even great ideas on your mind, they can make it hard to get a good night’s sleep. If you take a few minutes before bed to write these things down, you’ll know they won’t be forgotten and you will probably drift off more easily and soundly.
8. Use scents to lull you to sleep. Studies show that certain fragrances like lavender and vanilla are calming and relaxing. If you like either of these aromas, try burning a scented candle and blowing it out just before you go to sleep, rubbing on some lotion, or spritzing your pillow with a room spray just before bed.
9. Believe it or not, your mattress, pillows, and bedding can affect the quality of your sleep. A lumpy old mattress may not support your back or neck, while an overly stiff one can do more harm than good (despite what most people think), causing back pain instead of alleviating it. If your pillow is synthetic rather than feather, it may hold five times as much dust mite fecal matter, which can aggravate asthma symptoms. As for your bedding, find something soft and comfortable, and make sure you wash your linens at least once a week.
10. Have a cup of decaffeinated tea. Not only is tea delicious, but routinely making a mug at night may help you unwind. Some teas like chamomile and ginger are believed to be very relaxing and soothing. Brewing, steeping, and sipping your tea can be part of your calming and healthy pre-bed routine.
11. Climb in the tub. Soaking in warm water causes your body temperature to rise. It gradually cools once you get out, and this change in temperature can make you drowsy and send a signal to your brain that it’s time to go to sleep. A bath also helps relax your muscles (which probably need a little TLC thanks to your diligent exercise routine).
12. Don’t eat too close to bedtime. Heavy meals just before bed can really disrupt your sleep. Since you’re following the Daily Dozen Meal Plan, heavy meals are not your problem. However, even eating something healthy too close to bedtime may keep you up. Give yourself a few hours between dinner and when your head hits the pillow.
WEDNESDAY’S DAILY DOZEN MEAL PLANS
Sometimes it’s not the big temptations that can ruin a diet, but the little ones. You have the power to make good decisions!
Week One Wednesday Daily Dozen Meal Plan
The berries you’re eating for breakfast this morning may be small, but the nutritional punch they pack is huge. Blueberries, raspberries, and pomegranates are high in stomach-satisfying fiber and are some of the best sources of anthocyanins, compounds that counteract the negative effects of free radicals—particles that cause damage inside and outside your body. Berries are also believed to help boost your brain power and heart health. For dinner, enjoy this simple Pasta with Fresh Tomato Sauce. I know pasta fell out of favor during the low-carb craze, but it can easily be added to a healthy diet as long as you enjoy the whole wheat variety, which is fiber-rich and more nutritious than traditional pasta. Top it with tomato sauce and you’re eating lycopene, an antioxidant with the power to possibly prevent cancer and keep skin looking supple.
TAKE IT DOWN
You know that you should take the stairs instead of the elevator to add more activity to your day. But don’t forget to take the stairs on the way down, too. One study of hikers in the Alps found that hiking downhill (similar to going down stairs) had unique health benefits—it helped lower blood sugar levels (whereas going uphill lowered cholesterol).
BREAKFAST
1 cup bran flakes cereal (1 grain)
1 cup skim milk (1 protein)
¼ cup blueberries, ¼ cup raspberries, and ¼ cup pomegranate seeds (1 fruit)
LUNCH
1 slice whole-grain bread (1 grain)
1 tablespoon natural peanut butter, for topping (1 healthy fat)
1 tablespoon fruit spread, for topping
1 medium apple (1 fruit)
Men add: 1 slice whole-grain bread and 1 tablespoon natural peanut butter (1 grain + 1 healthy fat)
AFTERNOON SNACK
1 medium orange (1 fruit)
Men add: 1 medium orange (1 fruit)
1 hard-boiled egg (1 protein)
DINNER
Pasta with Fresh Tomato Sauce (1 grain + 1 protein + 3 veggie)
Pasta with Fresh Tomato Sauce
2 ounces dry whole wheat spaghetti
2 teaspoons olive oil
1 clove garlic, chopped
½ cup chopped celery
1 tablespoon chopped shallots
1 cup roughly chopped plum tomatoes
½ cup low-sodium chicken broth
Salt and pepper, to taste
2 cups fresh spinach
2 tablespoons chopped fresh basil
¼ cup grated Parmesan cheese
Cook the pasta according to the package directions, drain, and put it aside. Heat the oil in a large skillet. Add the garlic, celery, and shallots and cook for 2 to 3 minutes. Add the tomatoes and chicken broth and cook for an additional 10 minutes; season with salt and pepper to taste. Add the fresh spinach one handful at a time and stir. Cook until the spinach is wilted. Add the cooked pasta and toss to combine. Serve topped with basil and Parmesan cheese.
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NUTRITION INFORMATION FOR THE DAY: |
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WOMEN |
MEN |
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Calories: 1,270 kcal |
Calories: 1,536 kcal |
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Total Fat: 37 g |
Total Fat: 47 g |
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Saturated Fat: 10 g |
Saturated Fat: 12 g |
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Total Carbohydrate: 206 g |
Total Carbohydrate: 245 g |
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Protein: 51 g |
Protein: 60 g |
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Sodium: 1,071 mg |
Sodium: 1,294 mg |
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Fiber: 28 g |
Fiber: 35 g |
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DAILY DOZEN TOTALS FOR THE DAY: |
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WOMEN |
MEN |
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3 protein |
3 protein |
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3 veggie |
3 veggie |
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3 fruit |
4 fruit |
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3 grain |
4 grain |
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1 healthy fat |
2 healthy fat |
Week Two Wednesday Daily Dozen Meal Plan
It’s important to get your fill of fruits since they’re loaded with fiber and have natural sugar to satisfy your sweet tooth. Yet I know it’s all too easy to fall into the banana or apple rut. This not only gets boring, but also limits the vitamins you’re taking in. That’s why today’s morning snack is chopped pineapple, an exotic treat that’s really delicious. Accompanying the roasted pork tenderloin for dinner is quinoa, a true favorite of mine. What makes it unique is that it’s one of the few grains that contains all the essential amino acids, so though it counts as a grain it’s also an incredible source of protein. It’s a wonderful source of fiber and other vitamins and minerals, too, and a delicious alternative to rice. Plus, you can jazz it up all sorts of ways by using different vegetables, spices, and seasonings.
PUSH YOURSELF!
Of course there will be days when you don’t feel like exercising. So make a deal with yourself that you’ll do at least five to ten minutes. Often by the time you get into your workout clothes and start moving around, you’ll be reminded how good you feel when you break a sweat, and you won’t need much more to keep you going!
BREAKFAST
2 whole-grain frozen waffles (toasted) (2 grain)
1 cup mixed berries, for topping (1 fruit)
2 teaspoons honey, for topping
MORNING SNACK
1 cup chopped pineapple (1 fruit)
Men add: ½ nonfat cup cottage cheese and 1 tablespoon almonds (1 protein + 1 healthy fat)
LUNCH
2 slices whole wheat bread (2 grain)
3 ounces roasted turkey breast (1 protein)
½ cup sliced cucumber (½ veggie)
Sliced tomato (½ veggie)
½ cup mixed greens (½ veggie)
Men add: 1 cup mixed greens (1 veggie)
2 tablespoons hummus (½ protein + ¼ healthy fat)
AFTERNOON SNACK
1 medium apple (1 fruit)
1 ounce Cabot 50 percent reduced-fat cheddar cheese (1 protein)
DINNER
4 ounces roasted pork tenderloin prepared with garlic and balsamic vinegar (1 protein)
¾ cup cooked quinoa drizzled with 1 teaspoon olive oil (¾ grain + 1 healthy fat)
6 stalks steamed asparagus (1 veggie)
1 cup steamed broccoli, with lemon pepper seasoning to taste (1 veggie)
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NUTRITION INFORMATION FOR THE DAY: |
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WOMEN |
MEN |
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Calories: 1,283 kcal |
Calories: 1,628 kcal |
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Total Fat: 31 g |
Total Fat: 46 g |
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Saturated Fat: 9 g |
Saturated Fat: 10 g |
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Total Carbohydrate: 163 g |
Total Carbohydrate: 171 g |
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Protein: 89 g |
Protein: 209 g |
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Sodium: 2,052 mg |
Sodium: 2,511 mg |
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Fiber: 25 g |
Fiber: 45 g |
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DAILY DOZEN TOTALS FOR THE DAY: |
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WOMEN |
MEN |
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3½ protein |
4½ protein |
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3½ veggie |
4½ veggie |
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3 fruit |
3 fruit |
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4¾ grain |
4¾ grain |
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1¼ healthy fat |
2¼ healthy fat |
Week Three Wednesday Daily Dozen Meal Plan
You can shed your body’s most stubborn pounds forever!
Keep going! You’ll get there!
What’s on the menu today? One of my favorite smoothies! It’s such a quick way to get protein and fiber without having to cook or sit down. When my daughters are busy with school and sports, I love making smoothies for breakfast so that I know they’re eating healthy, and starting their day off right. And the variety of items you can toss in that blender or food processor is endless. Today I’ve chosen antioxidant-rich blueberries and potassium-filled bananas along with vanilla yogurt to give you protein. I also just love this lunch because it debunks the notion that vegetarian meals aren’t filling. Idaho potatoes are low in calories and high in fiber, vitamin C, and potassium. Plus, they’re so inexpensive! Top your spud with broccoli and you’re treating your body to cancer-fighting compounds, too. If you need a pick-me-up come afternoon, the granola bar should do the trick. Just make sure it has under two hundred calories; Kashi and Nature Valley are usually good choices. And then there’s dinner, which contains two of the foods nutritionists rave about most: omega-3-rich salmon, which is good for everything from your heart to your hair, and quinoa, that protein-filled grain I’ve mentioned before.
CHANGE YOUR ATTITUDE!
I know a lot of women who think that if they stray from their healthy eating at one meal, they’ve “blown it.” The result is a daylong—or several-day-long—pig-out that gets them nowhere except feeling down when their clothes are snug. Instead, accept that no one is perfect and then get back to your healthy diet at the next meal. One not-so-good-for-you meal or snack isn’t going to put on the pounds, but several days’ worth will.
BREAKFAST
Blueberry-Banana Smoothie(3 fruit + ½ protein)
Men add: 1 hard-boiled egg (1 protein)
MORNING SNACK
1 red bell pepper, sliced (1 veggie)
¼ cup almonds (2 healthy fat)
1 part-skim mozzarella string cheese (1 protein)
Blueberry-Banana Smoothie
1 cup frozen blueberries (or strawberries)
1 banana
½ cup nonfat vanilla yogurt
4 fluid ounces orange juice
Add all ingredients to a blender and blend until smooth. If the mixture is too thick, continue to add water to the desired consistency.
LUNCH
1 baked Idaho potato (microwave for 5 minutes or until tender) (1 veggie)
2 tablespoons shredded low-fat cheese (1 protein)
1 cup steamed broccoli (1 veggie)
2 tablespoons salsa
AFTERNOON SNACK
1 granola bar (1 grain)
Men add: 1 medium apple (1 fruit)
DINNER
5 ounces grilled salmon served over 2 cups baby spinach (1½ protein + 2 veggie)
1 cup cooked quinoa (1 grain)
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NUTRITION INFORMATION FOR THE DAY: |
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WOMEN |
MEN |
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Calories: 1,411 kcal |
Calories: 1,642 kcal |
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Total Fat: 36 g |
Total Fat: 48 g |
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Saturated Fat: 5 g |
Saturated Fat: 11 g |
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Total Carbohydrate: 209 g |
Total Carbohydrate: 230 g |
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Protein: 81 g |
Protein: 95 g |
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Sodium: 755 mg |
Sodium: 1,039 mg |
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Fiber: 34 g |
Fiber: 37 g |
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DAILY DOZEN TOTALS FOR THE DAY: |
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WOMEN |
MEN |
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4 protein |
5 protein |
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5 veggie |
5 veggie |
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3 fruit |
4 fruit |
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2 grain |
2 grain |
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2 healthy fat |
2 healthy fat |
READY, SET, SQUEEZE!
Whether you're working the backs of your thighs, butt, or hips, make sure to squeeze the area at the top of the contraction. Pretend the muscle that you are targeting is a sponge and you're trying to squeeze every last drop of effort out of it. You can do it! And you'll make each exercise more effective!
A Dozen Tips from Denise: Twelve Ways to Add Flavor to Food
Believe it or not, it is possible to add flavor to your food without adding fat. I’ve spent years experimenting in the kitchen, and now I have many dishes that are tasty and fresh without fat. They’re so good that my husband and daughters eat them and don’t really know they’re healthy. So skip the margarine and season foods with some of my favorites! These include:
1. Basil
2. Dill
3. Cilantro
4. Oregano
5. Tarragon
6. Ginger
7. Thyme
8. Chopped garlic
9. White wine
10. Balsamic vinegar
11. Fresh lemon, lime, or orange juice
12. Just a teaspoon or two of strongly flavored fats like sesame and olive oils
TWELVE THINGS TO DO WHEN A CRAVING CALLS
Even the most disciplined dieters sometimes can’t shake the thought of a certain food. Those stubborn cravings we all get can be more than just annoying. They can derail your hard work and effort! You can get past them, though, without bingeing or racing off track. Here’s how!
1. Don’t automatically reach for food. Instead, ask yourself if you’re really hungry. If you haven’t eaten in a while and your energy is low, maybe your body is telling you to eat! In that case, have a healthy snack.
2. One of the best ways to beat cravings is to distract yourself. Take a walk or get up from your desk and move. Sometimes just changing your surroundings can change the way you feel!
3. Do something manual like knitting, typing an e-mail, or giving yourself a manicure. When your hands are busy, it’s hard to snack.
4. Thirst can also feel like hunger! Drink a refreshing glass of water and then see how you feel.
5. Sip some tea. With so many great flavors, you can calm any craving. Want something fruity? Try ginger peach. For something spicy, look for vanilla licorice.
6. Call a friend. One who understands what it’s like to trim down may be your best bet, but anyone who can help you take your mind off what you’re longing for is great.
7. Do your Daily Dozen workout. Again, this will distract you and replace something detrimental, like a potential pig-out, with something healthy.
8. Write in a journal. Cravings can often be more emotional than physical.
9. Take a nap. Sometimes fatigue makes us reach for something unhealthy.
10. Eat one serving of something that calms your craving but isn’t full of fat and calories. Crave chocolate? Try a sugar-free fudge pop. Have a sweet tooth? Satisfy it with the delicious and healthy baked apple, which counts as 1 fruit on the Daily Dozen Plan. I’ve included the recipe on the next page.
11. Pop a piece of gum in your mouth. Sometimes the act of chewing is enough to get your mind off that pesky craving.
12. Go for it. Yes, eat what you crave. But try to have only three bites of it. Savor every bite. Often all you need is a little taste of what you’re longing for.
Baked Cinnamon Apple
1 medium apple, cored
Cinnamon, to taste
Cinnamon stick
Preheat the oven to 400 degrees Fahrenheit. Wash the apple. Cut out the center core. Place the apple in a small baking dish and add just enough water to cover ¼ inch of the apple’s bottom. Sprinkle with cinnamon, and add the cinnamon stick to the cored center. Bake for 12 minutes, or until the apple can be pierced with a sharp knife.
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My Daily Dozen Wednesday Checklist |
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WEEK ONE |
WEEK TWO |
WEEK THREE |
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I ate my Daily Dozen Foods |
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VEGGIE |
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VEGGIE |
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VEGGIE |
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FRUIT |
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FRUIT |
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FRUIT |
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PROTEIN |
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PROTEIN |
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PROTEIN |
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HEALTHY GRAIN |
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HEALTHY GRAIN |
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HEALTHY FAT |
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EIGHT 8-OUNCE GLASSES OF WATER |
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I did my Daily Dozen exercises |
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I did some of my weekly twelve miles of cardio (write how many miles) |
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I did some fidget-cisers today (write how many) |
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Rosemary Wilhite,
25, sales, Schaumburg, Illinois
POUNDS LOST: 51
As a child, I was thin, active, and actually loved fruits and veggies! I first started to gain weight in college when I was about twenty and in a bad relationship that made me feel bad about myself. I wasn’t taking proper care of myself. I would eat very unhealthy foods and I even developed insomnia. I felt really terrible, tired, and a bit depressed all the time. I stopped working out and soon I stopped going out with my friends because I was embarrassed about not taking more control of my life, health, and well-being. By age twenty-three I had gained more than fifty pounds and I didn’t feel like I could ever be happy with myself again. That year, I went to a wedding and afterward saw a picture of myself. What really hurt the most was how unhappy I looked in the photo. I was only twenty-three years old, wearing a size fourteen and weighing 171 pounds. I did not want to be this unhappy forever. I’d finally had it!
“I got myself a new pair of gym shoes and workout shorts and began working out with Denise and changing my diet. After just four weeks, I’d dropped two sizes. Within five months, I was down to a size five, and after six months I weighed in at 120 pounds and was a size three juniors—the same size that I was in high school!
“For me, the biggest weight loss challenge was understanding that losing weight is not just a diet or just working out—it’s a lifestyle change. I also learned that the word diet does not necessarily mean healthy. You need to change everything, from getting a lot of sleep and eating healthy to working out and having mental well-being and happiness. My whole life is different now. I used to be afraid to go out; now I love to travel, go to the beach, and spend time with friends. Instead of shopping for clothes that will hide my weight, I look for clothes that fit my small frame. I’ve had people say that I look like a model, and some of my in-laws even jokingly call me Barbie. The best part is when I run into people I haven’t seen in a while. The first thing they say is that they barely recognize me; the second thing is that they want to know exactly how I lost the weight. I love it! Now my dream is to do something fitness-related with my life and help others the way that Denise has helped me. I’ll continue to work out with Denise because I feel great and have confidence that I never had before!”
You can only reach as high as you aim. Set your sights high!