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!
Friday
TGIF! Yes, Friday is here and you should give yourself a big pat on the back for making it through the workweek while sticking with your healthy eating and exercise routine. You have put in the hard work and you have made it! You’re really doing great. Be proud! Be positive! I know that you can keep it up!
ZIP UP YOUR ABS!
Keep your abs tucked in all day long rather than letting them pooch outward. Imagine that you’re zipping up a corset, starting at your pelvic bone. As you do this, your tummy pulls in and up. The more often you do this, the more your tummy will stay flat naturally. Do it while you drive, wait on line, or sit at your desk and six-pack abs may be a reality.
I also know that you’re going to love today’s Body Boot Camp Workout. It’s one of my favorite ways to stay in shape because it works your body from head to toe as it tones muscles, jump-starts your metabolism, and blasts away the pounds. It’s a form of interval training where the high-energy segments consist of cardio exercise and the slower-paced segments consist of focused strength-training moves—a very effective combination for reaching your weight loss goals. Why? Because when you’re doing the heart-pumping cardio circuits, you’re burning fat and calories. Then when you slow down a bit to do the strength moves, you’re allowing your heart rate to recover while your muscles keep working. Yet just before your heart rate recovers too much, you’re back doing a cardio segment again. Then before you know it, you’re done with your twelve minutes! With this workout, you’ll sculpt gorgeous muscles, trim fat, and move closer and closer to your goal of being fitter, healthier, and slimmer.
CLEAN YOUR WAY SLIM!
Could your house or apartment use a good cleaning? Got a basement or spare room that’s packed full of who-knows-what? Well, roll up your sleeves and get to it! Here’s why: Housework—such as vacuuming, sweeping, lifting boxes, and gardening—is actually an effective calorie burner! Depending on the types of task, you can burn up to four hundred calories an hour simply by accomplishing household tasks that need to get done anyway. By mowing the lawn, for example, you can burn up to 300 calories per hour; by sweeping, you can hit up to 250 calories per hour. Set aside a time to tackle a project around your living space that needs doing—maybe a closet needs organizing, or you can finally get around to hanging that new shelf—and work away until you finish. Just like that, you’ve completed your workout for the day, and your home looks and feels more organized! You can’t beat that!
You’ll also build muscle endurance while building muscle strength. This is truly training like an athlete and makes the most of every minute, which of course is the goal of the workouts in the Daily Dozen. After all, to reap results in a short amount of time, your workout has to be high-energy, and you’ve got to both target the muscles and burn fat. Your metabolism will stay high and your body will continue to burn calories and get fit fast. And not only is this workout going to change your body, but it’ll help you gain endurance and stamina so you can get through your busy day with energy.
FRIDAY'S BODY BOOT CAMP WORKOUT
If you rest, you’ll rust!
1. Warm Up
Get that blood and oxygen flowing so your body is ready to blast fat and burn calories!
Stand on a diagonal facing the right with your legs about two to three feet apart and your right leg in front of the left. With your arms bent as if doing the top part of a bicep curl (which I call muscle arms), lift your bent right leg to chest height.
As you bring the right leg back down to the floor, lift your left leg straight out to the side. Extend your arms laterally at shoulder height. Alternate lifting the knee and extending the leg. Time: 30 seconds on each leg.
2. Cardio Circuit 1
Slim that waistline! Strengthen that core!
DOUBLE KNEE LIFTS: Stand with your feet hip-width apart. Alternate lifting your knee to hip height two times on each side. Make sure to keep your back straight and your abs pulled in. Time: 1 minute.
CHALLENGE: Add a bounce and travel as you do the double knee lifts. If you feel really strong, extend your arms behind you in a triceps extension with each knee lift.
Keep your head above your heart as you bend down and pick up your weights.
3. Two-Handed Rows
Look beautiful from behind!
ROWS: Stand with your feet together and hold a dumbbell in each hand. Bend your knees slightly and lean your upper body forward, keeping your back straight. Extend your arms down toward the floor on a diagonal with your palms facing each other. Think about good posture and zip up your abs.
Bend your elbows as you pull your arms up along the sides of your body, turn your palms to face the ceiling, and try to bring your shoulder blades together. Time: 30 seconds.
CHALLENGE: As you pull your arms up along the sides of your body, alternate tapping your legs straight behind you.
BACK FLY: From the same position as the row, lift your arms out to the sides so they’re straight at shoulder height. Squeeze your shoulder blades at the top. Time: 30 seconds.
CHALLENGE: Alternate tapping your legs to the sides as you lift your arms. Keep your abs tight and think Strong core.
Gently put your weights down and out of the way.
4. Cardio Circuit 2
Burn that fat right off those thighs, arms, and abs.
HEEL DIGS WITH CHEST PRESS: Stand with your feet together and arms bent at shoulder height.
Alternate tapping your heels in front of you with your leg extended almost straight. At the same time, press your arms down. Time: 1 minute.
CHALLENGE: Add power by doing a small jump.
Keep your head above your heart as you bend down to get your weights.
5. Bicep Curls and Lateral Raises
You’re creating sleek sexy arms and gorgeous shoulders.
Stand with your feet together. Hold a weight in each hand and extend your arms straight down in front of your body with your palms facing forward. Step-touch your legs from side to side. As you step to each side, alternate lifting the weights toward your shoulders in a bicep curl. Time: 30 seconds.
CHALLENGE: Step-touch your legs as you curl both arms at the same time.
Continue to step-touch but lift the arms out to the sides on a diagonal (so they look like a letter V) with the palms facing each other and thumbs up toward the ceiling. Just a little change works different muscles of the arms and shoulders and really shapes them. Time: 30 seconds.
Gently put your weights down and out of the way.
6. Cardio Circuit 3
Think of your body as a fat-burning machine…Banish fat!
SKI SHUFFLE: Stand with your body on a diagonal facing left. With your abs pulled in, shuffle your legs so that one leg is in front and the other is in back. Bend your arms by your sides and alternate pumping them so it looks like you’re cross-country skiing. Time: 1 minute.
CHALLENGE: Power lunge: Position yourself in a lunge facing your left side with your right leg in front and your left in back. Jump up and switch legs so you land in a lunge with the left leg in front and the right in back.
Keep your head above your heart as you go get your weights.
7. Triceps
This is my all-time favorite move to trim fat from the back of the arms.
Stand with your feet shoulder-width apart. Holding your weights in your hands, bend your elbows so that your knuckles are touching in front of your chest. Turn to the right side, tap your left leg straight behind you, and press your left arm straight behind you, squeezing your tricep muscle at the top. Then turn to repeat for the left side. Alternate arms repeatedly. Time: 1 minute.
CHALLENGE: Continue the above move, but double it up so that you’re pressing both arms behind you at the same time. Also, instead of just tapping your leg behind you, bend down into a slight lunge. Keep your stomach in and your shoulders down.
Gently put your weights down and out of the way.
8. Cardio Circuit 4
Work your rear and look as great leaving a room as you do entering!
CHASSÉ: Stand with your feet about three to four feet apart and your arms straight down by your sides. Bending your knees, step your right leg behind your left, as if you’re curtsying.
Then step the left leg out to the side, lift your arms up toward the ceiling, and stand on your toes.
Step your right leg out in front of the left. If this is too hard, simply do grapevines, alternating stepping one leg behind the other from an upright position. Time: 20 seconds.
Stand on a diagonal facing the right with your legs about two to three feet apart and your right leg in front of the left. Extend your arms straight overhead and then bring them down in a muscleman position as you lift your bent right leg to chest height. Bring your right leg down and squeeze your rear as you lift your left leg straight out behind you. As you extend the leg, bring your arms down to your sides and swing them straight behind you. After 20 seconds, switch so that your left knee is bending toward your chest and you’re lifting your right leg straight behind you. Time: 20 seconds on each leg.
9. Rear Lunge with a Twist
Focus on your core and lift your rear—at the same time!
Stand with your feet shoulder-width apart and arms extended straight in front of your body at chest height with hands clasped together. Step back with your right leg and bend your legs into a lunge position. Make sure your front left leg is in a ninety-degree angle and that your knee is not going over your toes. Keep your abs pulled in and your back straight.
Twist your upper body to the left. Return to standing. Then step back with the left leg and repeat, this time twisting your upper body to the right. Continue alternating legs. Time: 1 minute.
10. Cardio Circuit 5
This is your final cardio interval today. Make it great!
TRIM WALKS: Stepping on your right foot first, walk forward for three steps.
Lift your left knee up, walk backward three steps, and lift your right knee. Now with a little more power: add a little lift, jump to the knee up. Time: 1 minute.
11. Planks
My favorite way to really “zip up those abs” naturally.
Get into a plank position, balancing on your forearms and toes. Hold for 30 seconds.
In the above plank position, keep your abs pulled in and your head in line with your spine so your body forms one long line. Alternate keeping one leg straight and bending the opposite knee to slightly touch the floor. Time: 30 seconds.
12. Cool Down
Stretching at the end of any workout makes you feel so good.
HAMSTRING, CALF, AND SHOULDER STRETCH: Squat down slightly and extend the right leg straight in front of you with the right heel on the ground and toes pointing up to the ceiling. Stretch your right arm across the front of your body at shoulder height and hold the right elbow with your left hand. Hold for 15 seconds. Switch legs and arms and hold for 15 seconds.
HIP FLEXOR AND QUAD STRETCH: Lunge with the left leg in front, your knee forming a ninety-degree angle, and your right leg extended behind you with the knee slightly bent and foot flat on the floor. Time: 15 seconds. Switch legs and hold for 15 seconds again.
A Dozen Tips from Denise: Going Green Made Easy
Have you “gone green” yet? There are many easy steps you can take to give back to the environment so we can all continue to enjoy our beautiful planet! Here are a few simple ways you can show our planet your love—and save money and calories, too! Try these suggestions and then come up with more ideas of your own. The possibilities are endless!
1. Carry your own bags. Invest in solid canvas bags you can take with you on your weekly shopping trip so you don’t have to use paper or plastic. Some stores even offer a discount if you bring your own bags.
2. Bring your own bottle. Instead of shelling out a dollar or more for a bottle of water at the gym, fill up an aluminum water bottle at the fountain. Keep a mug or glass on your desk at work to refill at the cooler.
3. Pack your lunch. Cut down on restaurant take-out packaging by bringing last night’s leftovers for lunch in a washable container. You’ll save on calories, fat, and sodium as well!
4. Ride your bike or walk! Save on gas and reduce emissions by biking or walking to work or to run errands. Public transportation is an environmentally friendly option as well. If you must drive, at least combine your errands so you can do them all in one trip. You’ll save time, too!
5. Wear a sweater. Turn the heat a few degrees lower in the winter—and a few degrees higher in the summer—to save energy. Stay warm—or cool—by dressing for the season.
6. Sort your garbage. Set aside paper, magazines, aluminum cans, and plastic and glass bottles for recycling. Contact your sanitation department to find out about pickup options or where to drop off the recycling. In many states, you can recycle bottles and cans at local supermarkets—and get back a deposit for each one!
7. Make your own gifts. For birthdays, holidays, and other occasions, create unique gifts at home instead of buying something (typically with disposable packaging) at the store. Bake or cook a special treat, give a nice piece of clothing or jewelry that you haven’t worn in a long time, or write a poem on a homemade card—it’s really the thought that counts! When my daughters write us letters they are priceless.
8. Let the sun shine in. Throw back the curtains and open the blinds to let the sun in. You’ll save electricity and bask in natural light.
9. Turn off the lights. Make a point of turning off the lights when you leave the room and taking plugs out of their sockets when you’re not using certain items like cell phone chargers, toasters, computers, and more. Every little bit counts.
10. Shop locally. Buying fruits and veggies from local farmers helps support them and saves money because the produce doesn’t have to travel far and wide to reach you. Plus, foods will taste fresher because it’s been less time since they were picked.
11. Go organic. When you can, buy organic foods—fewer chemicals are used when they’re grown or produced.
12. Buy in bulk. Foods that are available in bulk, such as oats, rice, and barley, use less packaging. Plus, they’re typically cheaper!
FRIDAY’S DAILY DOZEN MEAL PLANS
Nothing tastes as good as being fit and trim feels!
Week One Friday Daily Dozen Meal Plan
As a mom, I want my daughters to start their school day with something healthy, so I often make them the breakfast you’ll have today: whole wheat toast with natural peanut butter. The good-for-you fats and protein in the peanut butter combined with the carbs in the bread will keep you feeling full and give you the energy you need to power through your morning. Lunch is another fresh take on salad with yummy pecans, pears, and goat cheese. It tastes indulgent but it won’t go to your thighs! And I’ve added a personal favorite to the menu today called Denise’s Slim-Trim Treat. It’s rice crackers topped with a combination of calcium-rich cottage cheese, tomatoes, carrots, and onions—the ideal snack to tide you over until dinner, which is a mouthwatering combination of grilled shrimp and honey-kissed grilled pineapple. Just wait until you taste a sliver of pineapple with a bite of shrimp. The flavors go together so beautifully.
WALK THIS WAY!
Taking ten thousand steps a day burns approximately three hundred calories and, over time, has been shown to reduce the risk of heart disease and help with the maintenance of a healthy weight. But you don’t have to walk all ten thousand at once—and they don’t even have to come from what you normally think of as exercise. If you go grocery shopping and walk through the aisles for forty-five minutes, you’ve walked two thousand steps or so right there! It’s easy and exciting to find new ways to rack up more steps! Tracking your steps is easy with a pedometer. Simply attach the pager-like device to your waistband and let it count your steps for you. While there are expensive pedometers with lots of extra features—like a heart rate monitor and radio—you really only need an accurate one, which you can buy for about fifteen dollars at a sports or discount retail store.
BREAKFAST
1 slice whole wheat bread, toasted (1 grain)
2 tablespoons natural peanut butter (1 healthy fat)
1 cup skim milk (1 protein)
LUNCH
Pecan Pear Salad (2 veggie + 1 fruit + 1½ healthy fat + 1 protein)
AFTERNOON SNACK
Denise’s Slim-Trim Treat (1 protein + 1¼ veggie + 1 grain)
DINNER
Grilled Shrimp with Honey-Kissed Grilled Pineapple (1½ protein + 1 fruit)
1 cup steamed snow peas (1 veggie)
Men add: 1 cup cooked brown rice (1 grain)
Pecan Pear Salad
Handful European salad mix
2½ ounces goat cheese
1 pear, diced
1 tablespoon dried cranberries (optional)
1 tablespoon store-bought champagne vinaigrette or your own
Place the greens in a salad bowl. Top with the goat cheese, diced pear, and cranberries; drizzle with dressing and toss.
Denise’s Slim-Trim Treat
½ cup nonfat cottage cheese
½ cup chopped beefsteak tomato
½ cup chopped carrot
¼ cup thinly sliced red onion
Black pepper, to taste
6 rice crackers or Sesmark crackers
Combine the cottage cheese and veggies; season with pepper to taste. Serve on crackers.
Grilled Shrimp with Honey-Kissed Grilled Pineapple
1 tablespoon reduced-sodium soy sauce
2 teaspoons honey (or brown sugar), divided
8 jumbo shrimp, raw (peeled and deveined)
1 cup cubed pineapple
Heat the grill or a grill pan over medium heat. In a small bowl, combine the soy sauce and 1 teaspoon of the honey. Pour the mixture over the shrimp and toss to coat. Grill the shrimp for 2 minutes per side or until cooked through. Meanwhile, skewer the pineapple cubes, brush with the remaining teaspoon of honey, and place on the other side of the grill. Cook for approximately 1 minute on each side, or until the juices start to caramelize. Slide the pineapple off the skewers and serve with the shrimp.
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NUTRITION INFORMATION FOR THE DAY: |
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WOMEN |
MEN |
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Calories: 1,243 kcal |
Calories: 1,471 kcal |
|
Total Fat: 33 g |
Total Fat: 48 g |
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Saturated Fat: 7 g |
Saturated Fat: 10 g |
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Total Carbohydrate: 167 g |
Total Carbohydrate: 169 g |
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Protein: 99 g |
Protein: 105 g |
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Sodium: 1,535 mg |
Sodium: 1,572 mg |
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Fiber: 24 g |
Fiber: 25 g |
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DAILY DOZEN TOTALS FOR THE DAY: |
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WOMEN |
MEN |
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4½ protein |
4½ protein |
|
4¼ veggie |
4¼ veggie |
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2 fruit |
2 fruit |
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2 grain |
3 grain |
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2½ healthy fat |
2½ healthy fat |
Week Two Friday Daily Dozen Meal Plan
Today’s menu contains lots of great grains, which contribute to a slim waistline and healthier heart. Breakfast is a tasty oatmeal and fruit combination so you get your fill of fiber. And I just love this Mediterranean-inspired arugula salad for lunch. It’s topped with couscous and lentils—two of my favorites when it comes to protein and fiber—as well as feta. Plus, the simple vinaigrette dressing recipe proves that you can lose weight without eating naked lettuce leaves!
BREAKFAST
1 cup cooked oatmeal (prepared with skim milk) (1 grain + 1 protein)
2 tablespoons ground flaxseed, for topping (1 healthy fat)
cup raspberries, cup blackberries, and cup blueberries, for topping (1 fruit)
MORNING SNACK
1 pear (1 fruit)
1 cup nonfat yogurt (1 protein)
LUNCH
Couscous, Lentil, and Arugula Salad with Vinaigrette Dressing (3 healthy fat + 2 grain + 2½ veggie)
AFTERNOON SNACK
1 tangerine (1 fruit)
Men add: 2 ounces pretzels (1 grain)
READ LABELS CLOSELY
Look for foods that contain at least three grams of fiber per serving and no preservatives or artificial flavoring. For example, my favorite breakfast cereal, Kashi, is all-natural and made from fiber-rich whole grains. It even offers a touch of satisfying protein! Try it with fresh bananas, apples, or berries.
Couscous, Lentil, and Arugula Salad with Vinaigrette Dressing
cup whole wheat couscous, dry
½ cup green or brown dry lentils, rinsed
1 tablespoon olive oil
1 teaspoon lemon juice
1 teaspoon red wine vinegar
½ teaspoon mustard
½ teaspoon minced garlic
1 teaspoon minced shallots
2 cups arugula with stems pulled off (or mesclun mix)
¼ cup sliced English cucumber
¼ cup cherry tomatoes, halved
1 teaspoon crumbled feta cheese
In one pot, bring 
cup of water to a boil. Add the couscous, turn off the heat, cover, and allow to sit for 10 minutes, until the liquid is absorbed. Let cool. In a separate pot, bring 1 cup of water to a boil. Add the rinsed lentils and cook for approximately 15 minutes, or until the lentils are tender. Drain and let cool. Combine the couscous and lentils.
For the Vinaigrette Dressing, blend the olive oil, lemon juice, vinegar, mustard, garlic, and shallots. Reserve about 1 tablespoon of Vinaigrette Dressing, and toss the rest with the greens. Toss the reserved dressing with the couscous and lentil mix, and serve over the greens. Layer on the cucumber, tomatoes, and feta.
CUT YOUR CANCER RISK!
With more than a hundred types of cancer out there, it makes sense to start thinking about what you can do to prevent this disease yourself. Besides making you feel fantastic and helping you maintain a healthy weight, regular exercise may also fight breast, colon, and other cancers and boost your quality of life!
DINNER
Pan-Seared Red Snapper (1 protein)
Aunt Mimi’s Corn & Bean Salad (1 veggie + 1 healthy fat)
1 cup cauliflower, steamed (1 veggie)
Pan-Seared Red Snapper
1 teaspoon olive oil (for skillet)
3 ounces red snapper
Salt and pepper, to taste
Heat an iron skillet or grill over medium heat. Add the oil if you’re using a skillet. Sprinkle each side of the red snapper with a pinch of salt and pepper, and cook until cooked all the way through (approximately 4 minutes on each side).
Aunt Mimi’s Corn & Bean Salad
¼ cup black beans
½ cup canned corn, drained
½ cup cherry tomatoes
2 teaspoons chopped red onion
2 tablespoons diced avocado
1 tablespoon chopped cilantro
Juice from ½ lime
Mix all the ingredients in a medium bowl, just enough to coat. Serve as a side dish to the red snapper.
DAMAGE CONTROL
If you do binge, use it as a valuable learning experience. Ask yourself why you overate. What triggered it? What can you do next time to avoid that situation? At the next meal, just go back to your healthy eating plan. The binge is not the end of the world—it’s what you do afterward that really counts!
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NUTRITION INFORMATION FOR THE DAY: |
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WOMEN |
MEN |
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Calories: 1,306 kcal |
Calories: 1,599 kcal |
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Total Fat: 27 g |
Total Fat: 30 g |
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Saturated Fat: 5 g |
Saturated Fat: 5 g |
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Total Carbohydrate: 207 g |
Total Carbohydrate: 262 g |
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Protein: 61 g |
Protein: 77 g |
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Sodium: 746 mg |
Sodium: 897 mg |
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Fiber: 38 g |
Fiber: 39 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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4½ veggie |
4½ veggie |
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3 fruit |
3 fruit |
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3 grain |
4 grain |
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5 healthy fat |
5 healthy fat |
Week Three Friday Daily Dozen Meal Plan
Eat well 80 percent of the time and enjoy treats 20 percent of the time. It works!
I’ve heard people say that eating healthy is too expensive. But it’s not true. Take today’s breakfast, for example. Oatmeal costs pennies per serving, yet it’s full of fiber and vitamins. Plus, oats, like other whole grains, contain a compound called beta-glucan that helps your body regulate blood sugar and reduces your risk of diabetes. The walnuts are high in vitamin E, magnesium, protein, fiber, and alpha-linolenic acid, as well as the omega-3 fatty acids that may keep your heart healthy, reduce your risk of depression, and minimize inflammation that can cause wrinkles and acne. Add vitamin-rich fruit like pineapple, mango, and papaya and this breakfast is a disease-fighting powerhouse. For a morning snack, I love hummus, which provides protein, and baby carrots, which provide fiber. (Sometimes I swap the carrots for other tasty, filling veggies like snap peas or sliced peppers.) By now, you know how much I love beans, so I’ve tossed them into your lunch salad, along with protein-packed tuna and healthy-fat-filled feta cheese and olives. But forget how nutritious this salad is. It’s delicious! Then get ready for make-your-own-pizza night. It’s proof that you can enjoy favorite foods and still slim down or maintain your weight. Just find healthy ways to make these dishes and you don’t have to give up a thing. When it comes to pizza, I’ve done the work for you. Though I suggest zucchini and peppers as toppings, other suggestions include broccoli, grilled eggplant, mushrooms, and spinach.
BREAKFAST
1 cup cooked oatmeal, prepared with water (1 grain)
Men add: ½ cup cooked oatmeal (½ grain)
1 tablespoon chopped walnuts (½ healthy fat)
Men add: 1 tablespoon walnuts (½ healthy fat)
1 cup tropical fruit medley (pineapple, mango, papaya) (1 fruit)
MORNING SNACK
¼ cup hummus (1 protein + ½ healthy fat)
10 baby carrots (1 veggie)
Men add: 1 cup chopped melons (honeydew, cantaloupe, watermelon) (1 fruit)
LUNCH
Greek Bean Salad (3 protein + 1 veggie + 1 healthy fat)
Men add: 3 ounces canned tuna, in water (1 protein)
1 medium orange (1 fruit)
Greek Bean Salad
½ cup canned black beans or red kidney beans, rinsed and drained
½ cup diced cucumber
5 small cherry tomatoes, halved
2 tablespoons crumbled low-fat feta
1 tablespoon chopped fresh basil
2 tablespoons sliced canned black olives
1 teaspoon olive oil
Salt and pepper, to taste
Place all the ingredients in a bowl and mix to combine.
AFTERNOON SNACK
½ cup Greek yogurt (½ protein)
1 tablespoon chopped walnuts (½ healthy fat)
¼ cup raisins (1 fruit)
DINNER
Garden Veggie Pizza (2 veggie + 1 grain + 1 protein)
Garden Veggie Pizza
1 cup cherry tomatoes
1 tablespoon tomato paste
4–5 fresh basil leaves
1 teaspoon chopped fresh oregano, or ½ teaspoon dried oregano
1 clove garlic
Dash of salt and pepper
¼ pound whole wheat pizza dough
Cornmeal, for dusting
1 ounce fresh mozzarella cheese, thinly sliced
½ cup thinly sliced zucchini
½ cup diced yellow pepper
1 tablespoon grated Parmesan cheese
Preheat the oven to 450 degrees Fahrenheit. In a blender, combine the tomatoes, tomato paste, basil, oregano, garlic, salt, and pepper; blend until smooth. Roll out the pizza dough and place on a baking sheet or pizza stone, dusted with cornmeal. Bake the dough for about 3 minutes or until the bottom begins to crisp. Remove the partially baked crust from the oven, gently flip it over, and top immediately with the tomato mixture, mozzarella, and vegetables. Sprinkle with Parmesan cheese and bake for an additional 12 minutes, until the cheese is melted and bubbly.
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NUTRITION INFORMATION FOR THE DAY: |
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WOMEN |
MEN |
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Calories: 1,403 kcal |
Calories: 1,678 kcal |
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Total Fat: 49 g |
Total Fat: 56 g |
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Saturated Fat: 13 g |
Saturated Fat: 13 g |
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Total Carbohydrate: 205 g |
Total Carbohydrate: 235 g |
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Protein: 57 g |
Protein: 82 g |
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Sodium: 1,710 mg |
Sodium: 2,118 mg |
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Fiber: 34 g |
Fiber: 38 g |
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DAILY DOZEN TOTALS FOR THE DAY: |
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WOMEN |
MEN |
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5½ protein |
6½ protein |
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4 veggie |
4 veggie |
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3 fruit |
4 fruit |
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2 grain |
2½ grain |
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2½ healthy fat |
3½ healthy fat |
BANISH PMS!
I was amazed when I heard that eating foods rich in calcium and vitamin D may reduce your risk of premenstrual syndrome. Though there's controversy about whether or not you should get your vitamin D from the sun (because of the risk of skin cancer and sun damage), you can get this nutrient from supplements or fortified foods. The latter include cereals, juices, and low-fat dairy.
A Dozen Tips from Denise: Tips and Tricks for Eating Smarter
Healthy eating is delicious—something I hope you’ve seen from some of the yummy Daily Dozen meals that you’ve eaten so far. It can also be easy. All you need to know are a few insider tips that make living a healthier, low-fat, and low-cal life pretty simple. These are tricks I use myself, and they’re a huge part of why I’ve stayed in shape for all these years.
1. Sit down when you eat. It’s too easy to forget about the foods that you pop in your mouth while cooking, clearing the table, or standing.
2. Don’t eat while you’re on the phone, checking e-mail, or watching TV. One study found that people ate an average of over 40 percent more potato chips while watching TV than they did when they weren’t tuning in to the tube. That’s not surprising, since being distracted means you don’t notice what you inhale.
3. Eat slowly. It takes fifteen to twenty minutes after eating for your brain to register that you’re full. Eat too fast and you can take in more calories than your body actually wants or needs. Before you take seconds or give in to a giant dessert, wait. If you’re still hungry half an hour later, then you truly didn’t eat enough and need more food. But chances are that you’ll be full. Remember, no one says you have to clean your plate!
4. Write down what you eat. Keeping a food log helps ward off mindless eating and allows you to be more conscious of every morsel. It also keeps you accountable—after all, if you have to write down that you ate that pizza crust off your child’s plate or doughnut at a morning meeting, you’ll probably think twice. It worked well for women in one study, who lost seven pounds more than participants who didn’t jot down their snacks and meals.
5. Don’t sip your calories away. It’s very easy to forget that certain beverages—like juice, soda, and coffee drinks—have calories because they typically don’t leave us feeling full. However, just one 8-ounce soda or juice can have more than a hundred calories, and a frothy, creamy creation from your favorite coffee shop can have hundreds. Your best bet is to stick with water (find ways to jazz it up on page 92). It’s calorie-free and, well, free.
6. Sneak filling and fiber-rich produce into your meals (and your family’s) by shredding zucchini into pasta sauce, adding mashed sweet potatoes to muffin recipes, and topping homemade pizza with lots of veggies.
7. Stock up on frozen fruits and veggies. I use them all the time, especially when favorites like berries and peaches are out of season. They require minimal preparation—and in terms of nutrients, they can actually be more nutritious than fresh produce that’s been sitting at the supermarket too long.
8. Put a curfew on the kitchen. Our bodies need three hours to help metabolize our dinners. Because you’re not as active at night, your body isn’t burning off the calories like it does during the day when you’re active. So if you usually go to bed at 11 PM, try not to eat anything after 8 PM.
9. Don’t ban one whole food group from your diet. I’m a big believer in balance. Cutting out a whole universe of food—like desserts, carbs, or fat—has never worked for me. I always wind up craving what I can’t have and then I feel like a failure when I cave in. The real key is moderation. Eat what you want, but be mindful of the amounts you are consuming.
10. Serve yourself less. Researchers have figured out that you can eat up to 20 percent less and feel just as satisfied! So when you’re serving yourself dinner—or any meal—put about 20 percent less on your plate than you think you’ll eat. Most likely, you won’t be hungry for any more food.
11. Don’t keep the serving plates on the table. Instead, after you fill your plate, put the rest of the food in the kitchen or even pack it away in the refrigerator and then sit down to eat. This way you’re not picking at food or serving yourself seconds just because it’s in front of you.
12. If you’re at a party or social gathering, don’t stand near the buffet table. And if you’re having a drink, have a glass of water before and after that glass of wine.
TWELVE WAYS TO PREVENT BELLY BLOAT
Nothing is more uncomfortable than a distended belly. It makes your clothes fit too snugly—or not at all—and that can really turn your mood sour. Unfortunately, that blue state of mind can be the start of a downward spiral. But there are some simple ways to deflate your midsection and prevent belly bloat in the first place.
1. Eat slowly. Chow down too fast and you can swallow too much air along with your food.
2. Drink lots of water. It sounds contradictory, but drinking water actually helps flush extra fluid from your body. (This is especially helpful during that time of the month.)
3. Steer clear of sugar substitutes. Though it’s not exactly clear why these may inflate your belly, avoid them if you can. Not only to keep your stomach flat but also because some studies show that eating low-cal artificial sweeteners actually makes people gain weight. Go figure!
4. Don’t chew gum. It’s believed that you take in too much air when you chew gum, and that can fill your tummy. Also, some gums contain artificial sweeteners that are believed to puff you up.
5. Go easy on the salt. This may sound easy, but even if you don’t reach for the saltshaker, lots of foods have hidden sodium in them. Make sure to read the Nutrition Label to see how much is lurking in your food. The American Heart Association recommends less than twenty-three hundred milligrams (one teaspoon) per day.
6. Don’t sip from a straw. As with eating too fast and chomping on gum, you may gulp too much air when you sip from a straw.
7. Avoid too many carbonated beverages. All the bubbles in your glass make their way inside your tummy.
8. Drink mint or ginger teas. These spices are both reputed to help calm a too-full belly (as well as nausea).
9. Sip hot water with a few squeezes of lemon. The hot water and citrus are thought to soothe your stomach.
10. Take a brisk walk or do some other form of cardio exercise. Sometimes just getting physical gets things moving inside your tummy.
11. Try some yoga poses. Like cardio workouts, yoga increases circulation, which can relieve the fluid buildup that causes bloating. One that’s believed to help: Lie on your back with your legs extended all the way up a wall.
12. Eat foods that naturally flush water from the body, such as asparagus and grapefruit.
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My Daily Dozen Friday 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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Elizabeth Clark,
37, housewife and aerobics instructor, Olive Branch, Mississippi
POUNDS LOST: 58
When I decided that I wanted to lose weight, I bought Denise’s Hit the Spot: Thighs, Arms, and Abs videos. I had a lot of success with these tapes, but I needed more. So I started taping and doing her Fit & Lite and Daily Workout shows every day. After finding Denise’s website—and gaining the friendship, encouragement, and support from all the wonderful people there—I was encouraged to follow one of Denise’s three-week programs. I followed it to the letter and lost ten pounds. But even better were the inspirational Deniseologies and the positive energy that I gained every day. I learned that I am worth the time and effort to make myself a better person on the inside as well as the outside.
“Changing my eating habits from soda, fast food, and processed meals doesn’t mean I’m ‘giving up the good stuff’ and depriving myself. I eat what I want, but what I want has now changed. I choose healthier foods and I feel great—I’m energetic and satisfied, not tired and stuffed. I don’t miss all the junk. Because I feel so good, I’m out there enjoying life, instead of sitting in front of the television and feeling blah. Each month I set goals for myself, and, as a reward for reaching those goals, I buy a new Denise Austin video. I am up to around twenty-five videos so far, and love every one of them. Each one offers a new and different workout. I set a routine each Sunday night for three days of cardio and two days of strength training, with weekends being ‘whatever I feel like’ days. All of Denise’s books give me information in a plain and simple way that I—an everyday mother of three—can understand.
“I recently received my group instructor certificate to teach aerobics and am planning on getting my personal trainer’s certificate. My life has changed 180 degrees since I started with Denise Austin. The highlight was when I actually met Denise in person! She is truly as bubbly, sweet, happy, and caring in person as she comes across in her videos, books, and TV shows.”
If you recline, you decline. If you sit, you quit. If you don’t use it, you will lose it. And we need all the metabolism-boosting muscle we can get.