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!
Sunday
Today is soothing Sunday, and after all your efforts this week, you deserve it! Take a moment and pat yourself on the back for following this plan so far. It might seem as if it was a long first week (or two), but look at all that you’ve accomplished. First, you made the important decision to jump-start your life, and you did it! Yes! Then you chose to eat a wholesome diet of good-for-you foods in the place of unhealthy items that used to be lurking in your pantry—a vital step toward better health. Plus, you got moving. You did some cardio, some strength training, and some stretching. Appreciate yourself and the effort you’re making to change your life and get healthy and fit. I believe that the best way to predict your future is to create it and to make it happen. And that’s exactly what you’ve been doing on the Daily Dozen Plan so far. Give yourself a round of applause and know that there are many more great things in store.
Don’t put off exercise until tomorrow when you can exercise today. Get moving now!
WEIGHT LOSS IS MORE THAN SKIN-DEEP
As you work on shaping up and becoming a healthier person, keep in mind that there is more to becoming healthy than changing your appearance. Just as you can gauge your weight loss by stepping on a scale regularly, you can, and should, measure your progress another way—by taking stock of how you feel! Is your energy level increasing? Are you sleeping better? These things are just as important as your size—if not more so, because they’re signs of good health. Be proud of yourself for how far you’ve come!
GO BACK TO GRADE SCHOOL
Revisit your elementary school days and start jumping rope. This is an efficient but challenging calorie-burning workout. It’s also perfect for people who can’t exercise outdoors due to bad weather or safety concerns. Also, doing a few minutes of jumping here or there can give you an energy boost during the day. If you have trouble coordinating your arms with your feet, start by jumping without the rope, then add it in later. For variety, try doing jumping jack jumps, small jumps, large jumps, and jogging with the rope. It may take a little practice, but you’ll feel like a kid again.
Now, in order to treat your body right after all this hard work, today’s Daily Dozen is a yoga stretch routine that soothes and relaxes your muscles from head to toe. I love yoga and usually do it on weekends, too. Yoga, which originated in India, is an ancient philosophy involving the unity of mind, body, and spirit. It incorporates an approach to achieving enlightenment through specific breathing exercises, meditation, and physical postures called asanas, also known as yoga poses. I’ve included several asanas in today’s Daily Dozen because they help strengthen your muscles, release tension, reduce soreness, and rejuvenate your body. The stretching that follows helps elongate your muscles so they look lean and strong, not bulky. Stretching is also important because it helps improve your flexibility—and being flexible is a critical part of preventing injuries. For example, tight hamstrings can tug on your lower back muscles and cause the back pain that so many people experience daily, and tight quadriceps can cause knee pain. My yoga routine will help you improve your balance, which is the foundation of keeping you young! Additionally, stretching increases circulation, and boosting blood flow throughout your body helps it heal. But equally important to what yoga does for you physically is what it does for you spiritually. It centers you and calms you. It not only rejuvenates your muscles, but rejuvenates your mind.
GET YOUR GROOVE ON
Not in the mood for a walk or a run? Well, you can still get a heart-pumping workout by turning on your favorite high-energy music and boogying. You can’t beat a fun dance workout, so shake, twist, and kick your body slim. As long as you get your heart rate up, you’re burning calories.
FINDING THE PERFECT GYM
If you’ve never belonged to a gym or have never even worked out at one, the prospect of signing up for a membership can be scary! Which one is for me? When should I go? What do I do when I get there? Believe me, you’re not alone. It can be a bit overwhelming at first, but like everything in life, all it takes is practice and you’ll be an old pro in no time! If you’re considering a gym membership, think about the gym’s location (you’ll go more if it’s close to work or home), hours (make sure it’s open at times you need to go), offerings (check to see if it has the machines and classes you want), and staff members (are they friendly and certified through a recognized fitness organization?).
The following twelve moves are simple to do—I promise, no crazy pretzel poses. As a whole, these moves target your body from head to toe. But you can also do a few of these stretches each day when you get up in the morning, as a break from sitting for long periods of time, before bed at night to target what ails you, or simply to keep your muscles supple. You’ll see that these moves stretch more than one area at a time, and that tiny tweaks in positioning stretch one muscle in a different way or target a new one. This means that just as form is important when you’re doing strength or cardio workouts, it’s also important when you’re doing yoga stretches. Trust me, once you try it, you’ll be glad you added yoga, with all its benefits, to your workouts!
Though I give you a suggested amount of time to hold each of the stretches below, note that the longer you hold one, the more your muscles will relax. If you’re a beginner and have trouble with balance in some of the poses, hold on to something sturdy like a chair. Also, if you experience tightness, you can encourage your muscles to relax through breathing. Bringing oxygen into the body is very cleansing and energizing and will renew your strength and inspiration. It works the same way as those deep cleansing breaths that help in childbirth! So fill up your lungs and get ready to soothe and pamper your body from head to toe. Why? Because you and your muscles have earned it. You are worth it!
SUNDAY’S YOGA STRETCH WORKOUT
There is nothing more rewarding than taking good care of yourself!
1. Warm Up
It’s very important to move your spine in all directions: lateral moves (sideways), extension of the spine (bending slightly backward), flexion (bending forward), and rotation of the spine (twist). Do these stretches in the following sequence.
HALF-MOON: Stand with your feet together. Lift your arms out to the sides and then up toward the ceiling. Lean your body to the right side, then lean to the left and repeat. This moves your spine laterally. Time: 10 seconds on each side.
SPINE STRETCHES: Stand with your feet together. Lift your arms straight up toward the ceiling and lean back slightly. These stretches are for extension and flexion. Time: 20 seconds.
Squat down so your body is like a tiny ball. Straighten your legs as your upper body hangs over them with your hands on your calves or under your heels. Time: 20 seconds.
CHALLENGE: Straighten your legs completely as you hang over them.
2. Rotation Spine Stretch
Give your legs and back a soothing stretch.
Stand with your legs two to three feet apart, toes facing forward. Abs strong, bend over at the waist and, keeping your back flat, twist your upper body to the left. Place your right hand on the floor and extend the left hand up toward the ceiling. Time: 30 seconds. Switch sides and repeat.
3. Standing Quad Stretch
This is great for the front of your thighs and hip flexors that get very tight from sitting too much.
Stand with your feet shoulder-width apart. Grasp your left foot with your left hand. Bend your leg behind you, bringing the foot toward your buttocks. Extend your right arm toward the ceiling to help you balance. Push your hips slightly forward so you feel an extra stretch in the front of the thigh. If you need help with balance, use a wall or sturdy chair. Time: 30 seconds. Switch sides and repeat.
CHALLENGE: Lean your body forward and lift the leg behind you. Extend the opposite arm in front of you.
4. Hip and Thigh Stretch
This is my favorite stretch of all time!
Stand with your feet hip-width apart, then bend the left knee and place your right ankle on your left thigh. Extend your arms up and out to the sides on a diagonal. Squat down to feel an even deeper stretch. To help with balance, hold on to a sturdy chair or use the wall. Time: 30 seconds. Switch legs and repeat.
5. Warrior
This strengthens your back and legs and gives you an awesome inner-thigh stretch.
Stand with your feet shoulder-width apart. With your right foot, step out to the right side about three feet. Extend your arms out to the sides at shoulder height; your feet should be directly under your fingertips. Turn your right foot out at a forty-five-degree angle. Keeping your left leg straight, bend your right leg so it is directly in line with your ankle, forming a ninety-degree angle, and lower yourself in a lunge position. Time: 15 seconds.
REVERSE WARRIOR: Hold the above Warrior pose and raise your right arm up as you slide your left hand along the back of your left leg, stopping where it’s comfortable for you. Lean back slightly and look up to your right hand. Let your lower body sink into the pose as your upper body lifts up toward the ceiling. Time: 15 seconds.
Switch legs and repeat both stretches.
CHALLENGE: Facing forward, place your right hand near your right toes and extend your left arm up toward the ceiling. Look up toward your left arm.
6. Back Stretch/Camel
This strengthens your thighs and improves back mobility.
Kneel on the floor but sit all the way up so your body forms a right angle. Extend your arms straight in front of you at shoulder height and lean back. Time: 15 seconds. Then release and relax for 5 seconds. Repeat twice.
CHALLENGE: Lean all the way back into a back bend with your hands on your heels and your head looking up at the ceiling.
7. Abs and Back Stretch
Say good-bye to back pain!
Kneel on the floor with your buttocks resting on your heels and arms extended up toward the ceiling.
As you bend forward at the waist, tighten your abs and use your core muscles the whole way down until your hands reach the floor. Extend your arms straight above your head with palms facing down. Push down on the floor with your arms so that you feel the stretch in the sides of the arms and upper back. This is a variation of yoga’s Downward Dog called the Puppy. Time: 30 seconds. Then come back up and repeat. As you come back up, use your abs, trying to keep your back as straight as possible.
8. Shoulder and Triceps Stretch
This yoga pose, called Needle, really stretches the middle of the back and relieves tension between the shoulder blades.
From the Puppy position, reach your left arm underneath your right armpit and extend the arm flat on the floor with the palm facing upward as you place your left shoulder on the floor. Time: 15 seconds. Switch arms and repeat.
Lie with your upper body and head down on the mat. Extend your left arm straight with the palm down. Bend your right elbow, bringing the palm toward your right shoulder. Time: 15 seconds. Switch arms and repeat.
9. Chest and Back Stretch
This strengthens the muscles that line your spine to keep it young and supple while also improving your posture.
Lie on the floor on your stomach with your legs extended behind you and arms bent, your palms on the floor under your shoulders. Lift your upper body off the floor slightly. Time: 1 minute.
CHALLENGE: Straighten your arms and press your upper body back and off the floor.
10. Downward Dog
You can’t get a better full-body stretch than this one.
From the chest and back stretch position, lift your hips up off the floor and straighten your arms. Stretch your heels back toward the floor. Keep your head in line with your arms. Time: 30 seconds. Take a few seconds to relax and repeat.
11. Pigeon
I love the way this opens the hips and releases tension.
Sit with your right leg bent in front of you so your calf is parallel to your torso, and your left leg extended straight behind you. Keep your chest lifted and your hands on the floor on either side of your leg.
Lean forward over your front leg. Time: 30 seconds. Switch legs and repeat.
12. Neck, Chest, and Shoulders
These are three of my favorite stretches! They just feel so good!
NECK: Sit up tall with your legs crossed in front of you. Place your right hand on the left side of your head above your left ear and gently pull your head to the right side. Feel lengthening all through the left side of your neck. Time: 10 seconds. Switch sides and repeat.
CHEST: From the same seated position, place your hands on the floor behind you and lean back. Lift your chest up toward the ceiling. Time: 20 seconds.
SHOULDERS: From the same seated position, bring your right arm across your chest. Hold your elbow with your left hand. Time: 10 seconds. Repeat on the other side.
A Dozen Tips from Denise: Healthy Rewards for Your Hard Work
Sometimes staying motivated requires a little incentive. There’s nothing wrong with that! The next time you get through a really tough workout, beat your previous running time, or follow your healthy-eating plan flawlessly for a straight week, give yourself a well-deserved pat on the back—do something special that’s all about you! Here, some great ideas—because you’ll find that a little treat goes a long way!
1. Splurge on professional pampering. Get a fabulous new haircut, a mani-pedi, a facial, or a massage. Treating your body will feel so good.
2. Pamper yourself at home—there’s no need to go to an expensive spa! Ask your mother or a friend to let the kids stay overnight, and spend an evening soaking in a tub filled with lavender-scented essential oil.
3. If you’re close to your ideal weight, shop for some new clothes to fit your incredibly shrinking body!
4. Reward your hard work each month by picking up a new fitness accessory—a medicine ball, pedometer, or my Yoga Body Burn DVD.
5. Shop for a cute new piece of fitness wear to flatter your slimming figure.
6. Visit a home store and buy yourself a kitchen tool to help you prepare all those good-for-you meals.
7. Seek out a beautiful spot—like a park, a spot with sweeping vistas, a beach, a forest, or any place with more light—and get back to nature.
8. Slip out of your house or office for half an hour and head to your favorite coffee bar. Spend some time with a magazine or novel that you’ve been dying to finish and a low-fat latte.
9. Treat yourself to a new low-fat cookbook or cooking magazine. It’s always exciting to discover new ways to eat right.
10. Make today’s cardio workout a family affair by taking a brisk walk with your husband, playing tag with your kids, or going bike riding with your best friend.
11. Try something new. Borrow a new fitness DVD from the library or tag along with a friend to her favorite fitness class.
12. Write yourself a letter saying how proud you are of your accomplishments and all the benefits you’ve reaped from this hard work. Keep this handy for days when your motivation lags. Update it regularly.
SUNDAY’S DAILY DOZEN MEAL PLANS
From your own efforts, you will make a difference and you will feel good about yourself!
Week One Sunday Daily Dozen Meal Plan
If Sundays used to mean indulgent brunches—read high-fat and high-calorie—don’t worry. Today’s meals are rich and satisfying and good for you, too. Topping healthy waffles with fresh kiwi gives them a tangy flavor and makes them feel a little bit special. The hearty black bean soup to accompany your lunch lets you reap the endless benefits of beans. Research says beans may help your heart by regulating your blood pressure, decreasing levels of unhealthy hormones, and sopping up cholesterol—your bad cholesterol goes down and your good cholesterol goes up.
All you can ask of yourself is that you try your very best!
BREAKFAST
2 whole-grain frozen waffles (toasted) (2 grain)
1 kiwi, topping (1 fruit)
LUNCH
Roasted Turkey Roll-Ups with Sliced Avocado (1 protein + 1 healthy fat)
2 cups low-sodium Amy’s Organic Black Bean Vegetable Soup (2 veggie + 1 protein)
1 medium apple (1 fruit)
Roasted Turkey Roll-Ups with Sliced Avocado
1 teaspoon Dijon mustard (spicy is a favorite of mine)
3 ounces roasted turkey breast
¼ avocado, sliced
Spread the mustard on the individual slices of turkey breast, place sliced avocado in the turkey, roll up, and enjoy!
AFTERNOON SNACK
½ grapefruit (1 fruit)
Men add: ½ grapefruit and 1 tablespoon almonds (1 fruit + 1 healthy fat)
DINNER
Marinated Flank Steak Kebabs and Baked Potato (1 protein + 3 veggie)
Marinated Flank Steak Kebabs and Baked Potato
1 medium Idaho potato
4 ounces broiled flank steak
1 red, yellow, or orange bell pepper
1 cup white button mushrooms
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1 fresh rosemary sprig
Salt and pepper, to taste
Butter spray (optional)
Preheat the oven to 425 degrees Fahrenheit. Clean the skin of the potato, poke a few holes in it with a fork, and place it in the oven for approximately 30 to 40 minutes, or until it can be pierced with a sharp knife. Cut the flank steak into 1-inch cubes. Wash and cut all the vegetables into approximate 1-inch pieces. Mix the olive oil, balsamic vinegar, rosemary, salt, and pepper in a separate bowl. Skewer the steak cubes and vegetables, alternating steak, pepper, and mushroom until the skewers are full. Brush marinade over the skewers and grill until the steak is cooked all the way through. If desired, spritz the potato with butter spray, and add salt and pepper to taste.
YOU ARE WHAT YOU EAT!
And that includes your skin. Experts say that certain highly processed foods and those with refined sugars may be a complexion problem for those who are acne-prone. Keep your skin glowing and gorgeous by eating whole grains, lean sources of protein, and lots of vitamin-rich produce, as well as at least eight 8-ounce glasses of water a day.
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NUTRITION INFORMATION FOR THE DAY: |
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WOMEN |
MEN |
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Calories: 1,229 kcal |
Calories: 1,446 kcal |
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Total Fat: 24 g |
Total Fat: 38 g |
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Saturated Fat: 7 g |
Saturated Fat: 7 g |
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Total Carbohydrate : 215 g |
Total Carbohydrate : 228 g |
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Protein: 64 g |
Protein: 71 g |
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Sodium: 1,096 mg |
Sodium: 1,109 mg |
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Fiber: 51 g |
Fiber: 55 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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5 veggie |
5 veggie |
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3 fruit |
4 fruit |
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2 grain |
2 grain |
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1 healthy fat |
2 healthy fat |
Week Two Sunday Daily Dozen Meal Plan
The road to success has many tempting parking places and rest stops. Just keep going! That’s not too hard when you’ve got a menu that’s filled with delicious foods. Today’s certainly is. The Breakfast Burrito is a spicy way to start the day, and you’re getting the benefits of protein, carbs, and even antioxidants like lycopene from the salsa. For lunch, a protein-topped salad helps you make it through the afternoon without your stomach growling. And for dinner you’ve got the very light and low-cal halibut along with quinoa, a grain that boasts more protein than most others. In fact, it’s considered a complete protein because it has all the essential amino acids.
Nothing feels better than the time after a workout. It’s a great feeling of self-accomplishment. You overcame procrastination.
BREAKFAST
Breakfast Burrito (women: 1½ protein + 1 grain; men: 2 protein + 1 grain)
1 cup strawberries (1 fruit)
Men add: 1 cup skim milk (1 protein)
MORNING SNACK
1 medium apple (1 fruit)
1 tablespoon natural peanut butter (1 healthy fat)
Breakfast Burrito
1 sprouted grain tortilla
1 egg plus 1 egg white, scrambled
Men add: 1 egg, scrambled
1 tablespoon salsa
Warm the tortilla in microwave for 30 seconds. Add cooked eggs to the tortilla, top with salsa, and roll up.
LUNCH
Salad with Turkey & Feta (2½ veggie + 1 protein + 2 healthy fat)
1 medium orange (1 fruit)
AFTERNOON SNACK
½ cup grapes (½ fruit)
Men add: 1 granola bar (no more than 200 calories) (1 grain)
Salad with Turkey & Feta
2 cups baby spinach
½ cup chopped cucumber
2 ounces roasted turkey breast
2 tablespoons crumbled low-fat feta cheese
2 teaspoons extra-virgin olive oil
2 teaspoons balsamic vinegar
In a large bowl, combine the spinach, cucumber, turkey, and feta. Drizzle with oil and vinegar.
CELEBRATE SUCCESS
Life is too short not to celebrate the many wonderful reasons we have to be happy! We’re all too quick to put ourselves down for “cheating” on our diets or skipping a night at the gym, but we forget about celebrating the many positives in our lives, as well as the small victories we achieve daily. Congratulating yourself along your weight loss journey—every time you complete a difficult workout, lose a pound, or stay strong and stick to your diet during a tempting situation—will help keep you motivated!
DINNER
Baked Halibut with Quinoa (women: 1 protein + 1 veggie; men: 1½ protein +1 veggie)
Baked Halibut with Quinoa
1 cup quinoa
2 cups chicken broth
Women: 4 ounces halibut
Men: 5 ounces halibut
1 teaspoon Very Very Teriyaki sauce
1 teaspoon toasted sesame oil
½ tablespoon olive oil
1 cup pea pods
1 teaspoon black sesame seeds
Preheat the oven to 350 degrees Fahrenheit. Rinse the quinoa. Pour the chicken broth into a medium saucepan and bring to a boil. Once it’s boiling, add the rinsed quinoa, reduce to a simmer, and cook for approximately 20 minutes, or until all the liquid is absorbed. Meanwhile, spray a black iron skillet with nonstick spray. Add the halibut, drizzle with teriyaki sauce, and place the skillet in the preheated oven. Bake for 20 minutes. While it bakes, add the sesame oil and olive oil to a sauté pan and turn the heat to medium. Add the pea pods and toss to coat. Add the black sesame seeds and cook until the pea pods are tender, but still crisp when broken. Serve the halibut on top of the quinoa.
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NUTRITION INFORMATION FOR THE DAY: |
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WOMEN |
MEN |
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Calories: 1,257 kcal |
Calories: 1,596 kcal |
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Total Fat: 39 g |
Total Fat: 49 g |
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Saturated Fat: 10 g |
Saturated Fat: 13 g |
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Total Carbohydrate : 146 g |
Total Carbohydrate : 187 g |
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Protein: 87 g |
Protein: 106 g |
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Sodium: 1,495 mg |
Sodium: 1,712 mg |
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Fiber: 28 g |
Fiber: 30 g |
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DAILY DOZEN TOTALS FOR THE DAY: |
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WOMEN |
MEN |
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3½ protein |
5½ protein |
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3½ veggie |
3½ veggie |
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3½ fruit |
3½ fruit |
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3 grain |
3 grain |
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3 healthy fat |
3 healthy fat |
Week Three Sunday Daily Dozen Meal Plan
Your great food choices today are your rewards tomorrow. Plan ahead!
By now you know what a powerhouse oatmeal is, but did you know there are endless numbers of ways to prepare it? Today you’ll sprinkle on cinnamon and raisins, though a quarter cup of any dried fruit—like cranberries, sliced prunes, or chopped dates—will do. The taste of this morning’s fruit medley snack—which contains melon, mango, pineapple, and berries—will make you feel as if you’re on a tropical getaway while energizing you at the same time with all its nutrients. Add protein and calcium-rich yogurt and you’ll be sweetly satisfied all morning long. The Chicken & Pepper Flatbread for lunch is so easy to make and yet it’s also extremely satisfying. Something about that gooey cheese just really hits the spot! And I also love the Citrus Marinated Chicken Kebabs for dinner. They’re so juicy and have a unique flavor thanks to the honey, pineapple, and curry powder combination. The pineapple adds a sweet taste and is loaded with vitamins B1, B6, and C as well as fiber, while the curry powder contains compounds believed to have cancer-fighting benefits. The onions also offer an array of nutrients including chromium, folate, potassium, and phosphorus and are believed to stave off an array of diseases, too. But that’s not the only reason that I often make enough of this chicken dish so that we have leftovers. It’s because it’s so delicious that it leaves my family asking for more!
ENJOY THE RIDE!
One of my favorite sayings is “The joy is truly in the journey.” Learning about yourself and taking pride in your small accomplishments along the way is all part of the experience. Sure, there are tough times, but it’s all part of the effort to change your life for the better. I encourage you to soak up as much of the experience as you can and to include the important people in your life in your journey as well.
BREAKFAST
1 cup cooked oatmeal (prepared with water) (1 grain)
¼ cup raisins, for topping (1 fruit)
1 teaspoon cinnamon, for topping
Men add: ½ cup oatmeal (½ grain)
MORNING SNACK
1 cup fruit medley (melon, pineapple, mango, berries, etc.) (1 fruit)
1 cup nonfat vanilla yogurt (1 protein)
LUNCH
Chicken & Pepper Flatbread (1 grain + 2 protein + ½ veggie)
1 pear (1 fruit)
Chicken & Pepper Flatbread
1 whole wheat pita or Flatout bread
3 ounces diced grilled chicken breast
½ cup sliced bell pepper (any color)
¼ cup shredded part-skim mozzarella cheese
½ teaspoon dried oregano
Preheat the oven to 375 degrees Fahrenheit. Place the pita on a baking sheet lined with aluminum foil. Top with the chicken, pepper, and cheese. Sprinkle with oregano and bake until the cheese is melted and bubbly.
AFTERNOON SNACK
1 sliced bell pepper (1 veggie)
2 tablespoons almonds (1 healthy fat)
Men add: 2 tablespoons almonds (1 healthy fat)
DINNER
Citrus Marinated Chicken Kebabs (1 protein + ½ fruit + 1½ veggie)
1 medium baked potato (1 veggie)
Citrus Marinated Chicken Kebabs
½ small can frozen orange juice concentrate, thawed
2 tablespoons honey
1 tablespoon curry powder
½ cup low-fat Italian salad dressing
¼ cup pickled jalapeño peppers, including 1 tablespoon juice
4 ounces boneless, skinless chicken breast, cut into 1-inch cubes
½ cup 1-inch-diced pineapple
½ cup 1-inch-diced red onion
In a large resealable bag, add the orange juice concentrate, honey, curry, dressing, and peppers. Add the chicken to the bag, seal, and refrigerate for at least 30 minutes. Preheat the grill or a grill pan to medium-high. Place the marinated chicken, pineapple, and onion on skewers and grill for 3 to 4 minutes per side until the chicken is cooked through.
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NUTRITION INFORMATION FOR THE DAY: |
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WOMEN |
MEN |
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Calories: 1,392 kcal |
Calories: 1,709 kcal |
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Total Fat: 37 g |
Total Fat: 45 g |
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Saturated Fat: 10 g |
Saturated Fat: 11 g |
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Total Carbohydrate : 185 g |
Total Carbohydrate : 233 g |
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Protein: 88 g |
Protein: 103 g |
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Sodium: 583 mg |
Sodium: 741 mg |
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Fiber: 30 g |
Fiber: 34 g |
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DAILY DOZEN TOTALS FOR THE DAY: |
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WOMEN |
MEN |
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4 protein |
4 protein |
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4 veggie |
4 veggie |
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3½ fruit |
3½ fruit |
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2 grain |
2½ grain |
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1 healthy fat |
2 healthy fat |
A Dozen Tips from Denise: How to Survive Dinner Out When You’re on a Diet
Eating at a friend’s house is a special treat, so it’s not one that you have to give up even when you’re trying to slim down. You just need to follow some simple strategies and you’re good to go! With some simple preparation and a bit of discipline, dinner at a friend’s can be an enjoyable—and diet-friendly—experience! Here are a few ideas on how to strike a balance. You can do it!
1. Pick and choose. When dinner is served, focus on veggie dishes, salads, and meats. Politely pass on anything that’s smothered in sauces, cream, or mayo. If you do decide to indulge in a rich entrée or a dessert, stick with a single, sensible portion.
2. Bring your own dish. If dinner is potluck, bring a nutritious, diet-friendly option such as a healthy vegetable dish, crudités platter, or fruit salad. This way you’ll have something “safe” to eat, and you’ll be sharing the gift of health!
3. Watch your hands. If there are munchies within your reach, be sure to have only a single small portion instead of repeatedly reaching for the bowl. Hold a glass of water or carry a clutch purse with one hand so it’s harder to pig out.
4. Be careful with the cocktails. Alcoholic drinks can be loaded with calories and lower your inhibitions so you eat more. Have a glass of wine or a white wine spritzer—half wine, half seltzer—instead of a sugary cocktail.
5. Inform your friend. Sometimes we feel pressured to eat because we think friends will be insulted if we don’t. Before the dinner party, tell your host not to feel that way when you don’t try everything or ask for seconds. Let her know that you’re trying to slim down and not all her yummy dishes are on your menu.
6. Or keep quiet. Whether they do it consciously or not, some friends and relatives sabotage our best intentions to live a healthy life. And pressure from family and friends can actually work against you staying motivated and slim. If your host is that type, then don’t fill her in on your new way of life. Instead think of a few things you can say, such as that you had a big or late lunch, when she pushes a fattening food on you. You can also politely take a serving and leave it on your plate. Just because it’s there doesn’t mean you have to eat it.
7. Enjoy the company. The reason we gather with friends is to share their company and conversation, and in our go-go-go world spending time with loved ones is rare. Instead of focusing on the food, pay extra attention to those around you. You won’t overindulge, and you’ll connect with others in a meaningful way.
8. Look before you eat. If the dinner is a buffet, survey the whole spread before you choose what you’ll eat. Also, use a small plate so you don’t overdo it.
9. Offer your assistance. Helping a friend prepare, serve, and do other things at the dinner may keep you too busy to munch mindlessly. Plus, you’ll get a bit of exercise getting up and down or going back and forth to the kitchen.
10. Don’t go hungry. Some people starve themselves all day so they can eat what they want at a dinner party or special occasion. The problem? You’ll be so hungry when you arrive at your friend’s that you’re likely to make poor food choices and leave with an aching tummy and loads of regret. Stick with healthy meals during the day and eat a filling snack right before you go.
11. Stay focused on your goals. When others around us are pigging out, it’s all too easy to throw in the towel and follow their lead. A study done at Vanderbilt University in Nashville found that, on average, women took in 696 calories when they ate with others compared with 476 calories when they dined alone. But that doesn’t mean you should shun social meals. Just remember that your goals are different from your friend’s. Just because a girlfriend is reaching for seconds—or thirds—doesn’t mean that you have to.
12. Think before you eat. Before diving into that decadent dessert, imagine how you’ll feel if you step on the scale and it’s gone up or hasn’t budged, or if your clothes are snug. Often the momentary pleasure is not worth the guilt you’ll feel later.
TWELVE KITCHEN TIME SAVERS
It happens all the time. You got caught at work and you’re rushing to get dinner on the table. But restaurant meals are expensive and you don’t have control over what’s in them—bad news when you’re on a diet. No problem! You can put together a delicious meal without a lot of fuss or time. Here, twelve hasty but tasty ways to get a good meal on the table.
1. Buy a ready-made rotisserie chicken. You can serve it as an entrée by itself or use the meat for fajitas, a casserole, a quick soup, a stir-fry, or a salad topping.
2. Grab bags of precut, prewashed veggies. You can find these either in the produce aisle or at the salad bar. Bring them home and toss them in a bowl for an easy salad.
3. Put shrimp on the menu. It takes only a few minutes to cook shrimp, and it’s an incredibly tasty way to add variety to your meals. Pick some up at the fish counter or from the frozen food section.
4. Buy boil-in-a-bag rice. It can be prepared in just ten minutes, and today it comes in healthy whole-grain and brown varieties.
5. Get out your wok. Stir-fried dishes come together quickly, and they’re loaded with healthy veggies and protein. No time to chop? Use those prewashed and cut bags of veggies.
6. Eat breakfast for dinner. Oatmeal, high-fiber cereal, and eggs are healthy, filling, and can be made in a few minutes flat.
7. Make takeout slimming. Order steamed veggies and plain brown rice from the Chinese restaurant or veggie sushi (brown rice if you can) and miso soup from the Japanese place. Restaurant fare won’t derail your diet if you know what to choose.
8. Cook up frozen veggies like broccoli or spinach and cover with low-sugar jarred pasta sauce. Sprinkle on some Parmesan cheese and you’re set.
9. Eat fast food. Yes, you read that right! Just don’t eat it more than once a week, and make sure to order the smallest and least fatty items. For example, the Taco Bell bean burrito has 370 calories and twelve grams of fat, low by fast-food standards. Small burgers are also in this range. Before you hit the drive-through, visit the fast-food chain’s website for calorie and other nutrition information. Better yet, keep a list in your wallet of the least diet-damaging options from each of the restaurants you visit often.
10. Look at your leftovers. It’s easy to ignore those foil-covered dishes in your refrigerator, but you can actually whip up a quick, tasty meal with them. I love eating leftovers because it serves a dual purpose: It cleans out my refrigerator and feeds me well for little money.
11. Feel like a kid again and enjoy a simple peanut butter and jelly sandwich on whole-grain bread. You can also try natural peanut butter and honey or add some sliced bananas. Talk about comfort food!
12. Reach for the pasta. Most varieties boil up in twelve minutes or less and, if you opt for the whole wheat variety, are nutritious, too. Add a dash of olive oil or sprinkle of cheese and you’ve got a yummy meal in half the time it takes for a pizza delivery to arrive.
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My Daily Dozen Sunday 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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