Denise's Daily Dozen Part 13

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!

CHa.s.se: 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. 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 EasyHave 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. 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. 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. 2. Bring your own bottle. Instead of sh.e.l.ling 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 gla.s.s on your desk at work to refill at the cooler. Bring your own bottle. Instead of sh.e.l.ling 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 gla.s.s on your desk at work to refill at the cooler. 3. 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! 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. 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! 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. 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. 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. 6. Sort your garbage. Set aside paper, magazines, aluminum cans, and plastic and gla.s.s 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! Sort your garbage. Set aside paper, magazines, aluminum cans, and plastic and gla.s.s 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. 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. 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. 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. 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. 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. 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. 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. 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. 11. Go organic. When you can, buy organic foods-fewer chemicals are used when they're grown or produced. Go organic. When you can, buy organic foods-fewer chemicals are used when they're grown or produced. 12. 12. Buy in bulk. Foods that are available in bulk, such as oats, rice, and barley, use less packaging. Plus, they're typically cheaper! 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 PLANSNothing 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 b.u.t.ter. The good-for-you fats and protein in the peanut b.u.t.ter 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! 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 b.u.t.ter (1 healthy fat) 1 cup skim milk (1 protein) LUNCH.

Pecan Pear Salad (2 veggie + 1 fruit + 1 healthy fat + 1 protein) AFTERNOON SNACK.

Denise's Slim-Trim Treat (1 protein + 1 veggie + 1 grain) DINNER.

Grilled Shrimp with Honey-Kissed Grilled Pineapple (1 protein + 1 fruit) 1 cup steamed snow peas (1 veggie) Men add: 1 cup cooked brown rice (1 grain) 1 cup cooked brown rice (1 grain) Pecan Pear Salad Pecan Pear SaladHandful European salad mix2 ounces goat cheese1 pear, diced1 tablespoon dried cranberries (optional)1 tablespoon store-bought champagne vinaigrette or your ownPlace 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 cup nonfat cottage cheese cup chopped beefsteak tomato cup chopped carrot cup thinly sliced red onionBlack pepper, to taste6 rice crackers or Sesmark crackers...o...b..ne the cottage cheese and veggies; season with pepper to taste. Serve on crackers.Grilled Shrimp with Honey-Kissed Grilled Pineapple1 tablespoon reduced-sodium soy sauce2 teaspoons honey (or brown sugar), divided8 jumbo shrimp, raw (peeled and deveined)1 cup cubed pineappleHeat 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.

NUTRITION INFORMATION FOR THE DAY:.

WOMEN.

MEN MEN.

Calories: 1,243 kcal 1,243 kcal Calories: Calories: 1,471 kcal 1,471 kcal Total Fat: 33 g 33 g Total Fat: Total Fat: 48 g 48 g Saturated Fat: 7 g 7 g Saturated Fat: Saturated Fat: 10 g 10 g Total Carbohydrate: 167 g 167 g Total Carbohydrate: Total Carbohydrate: 169 g 169 g Protein: 99 g 99 g Protein: Protein: 105 g 105 g Sodium: 1,535 mg 1,535 mg Sodium: Sodium: 1,572 mg 1,572 mg Fiber: 24 g 24 g Fiber: Fiber: 25 g 25 g

DAILY DOZEN TOTALS FOR THE DAY:.

WOMEN.

MEN MEN.

4 protein 4 protein 4 protein 4 veggie 4 veggie 4 veggie 2 fruit 2 fruit 2 fruit 2 grain 3 grain 3 grain 2 healthy fat 2 healthy fat 2 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 blackberries, and cup blueberries, for topping (1 fruit) 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 + 2 veggie) AFTERNOON SNACK.

1 tangerine (1 fruit) Men add: 2 ounces pretzels (1 grain) 2 ounces pretzels (1 grain) READ LABELS CLOSELY READ LABELS CLOSELYLook 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 Couscous, Lentil, and Arugula Salad with Vinaigrette Dressing

cup whole wheat couscous, dry cup green or brown dry lentils, rinsed1 tablespoon olive oil1 teaspoon lemon juice1 teaspoon red wine vinegar teaspoon mustard teaspoon minced garlic1 teaspoon minced shallots2 cups arugula with stems pulled off (or mesclun mix) cup sliced English cuc.u.mber cup cherry tomatoes, halved1 teaspoon crumbled feta cheeseIn 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. 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 cuc.u.mber, tomatoes, and feta. CUT YOUR CANCER RISK! 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 Snapper1 teaspoon olive oil (for skillet)3 ounces red snapperSalt and pepper, to tasteHeat 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 Aunt Mimi's Corn & Bean Salad cup black beans cup canned corn, drained cup cherry tomatoes2 teaspoons chopped red onion2 tablespoons diced avocado1 tablespoon chopped cilantroJuice from limeMix all the ingredients in a medium bowl, just enough to coat. Serve as a side dish to the red snapper.DAMAGE CONTROLIf 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!

NUTRITION INFORMATION FOR THE DAY:.

WOMEN.

MEN MEN.

Calories: 1,306 kcal 1,306 kcal Calories: Calories: 1,599 kcal 1,599 kcal Total Fat: 27 g 27 g Total Fat: Total Fat: 30 g 30 g Saturated Fat: 5 g 5 g Saturated Fat: Saturated Fat: 5 g 5 g Total Carbohydrate: 207 g 207 g Total Carbohydrate: Total Carbohydrate: 262 g 262 g Protein: 61 g 61 g Protein: Protein: 77 g 77 g Sodium: 746 mg 746 mg Sodium: Sodium: 897 mg 897 mg Fiber: 38 g 38 g Fiber: Fiber: 39 g 39 g

DAILY DOZEN TOTALS FOR THE DAY:.

WOMEN.

MEN MEN.

3 protein 3 protein 3 protein 4 veggie 4 veggie 4 veggie 3 fruit 3 fruit 3 fruit 3 grain 4 grain 4 grain 5 healthy fat 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: cup cooked oatmeal ( grain) cup cooked oatmeal ( grain) 1 tablespoon chopped walnuts ( healthy fat) Men add: 1 tablespoon walnuts ( healthy fat) 1 tablespoon walnuts ( healthy fat) 1 cup tropical fruit medley (pineapple, mango, papaya) (1 fruit) MORNING SNACK.

cup hummus (1 protein + healthy fat) 10 baby carrots (1 veggie) Men add: 1 cup chopped melons (honeydew, cantaloupe, watermelon) (1 fruit) 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) 3 ounces canned tuna, in water (1 protein) 1 medium orange (1 fruit) Greek Bean Salad cup canned black beans or red kidney beans, rinsed and drained cup diced cuc.u.mber5 small cherry tomatoes, halved2 tablespoons crumbled low-fat feta1 tablespoon chopped fresh basil2 tablespoons sliced canned black olives1 teaspoon olive oilSalt and pepper, to tastePlace all the ingredients in a bowl and mix to combine.

AFTERNOON SNACK.

cup Greek yogurt ( protein) 1 tablespoon chopped walnuts ( healthy fat) cup raisins (1 fruit) DINNER.

Garden Veggie Pizza (2 veggie + 1 grain + 1 protein) Garden Veggie Pizza1 cup cherry tomatoes1 tablespoon tomato paste45 fresh basil leaves1 teaspoon chopped fresh oregano, or teaspoon dried oregano1 clove garlicDash of salt and pepper pound whole wheat pizza doughCornmeal, for dusting1 ounce fresh mozzarella cheese, thinly sliced cup thinly sliced zucchini cup diced yellow pepper1 tablespoon grated Parmesan cheesePreheat 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.

NUTRITION INFORMATION FOR THE DAY:.

WOMEN.

MEN MEN.

Calories: 1,403 kcal 1,403 kcal Calories: Calories: 1,678 kcal 1,678 kcal Total Fat: 49 g 49 g Total Fat: Total Fat: 56 g 56 g Saturated Fat: 13 g 13 g Saturated Fat: Saturated Fat: 13 g 13 g Total Carbohydrate: 205 g 205 g Total Carbohydrate: Total Carbohydrate: 235 g 235 g Protein: 57 g 57 g Protein: Protein: 82 g 82 g Sodium: 1,710 mg 1,710 mg Sodium: Sodium: 2,118 mg 2,118 mg Fiber: 34 g 34 g Fiber: Fiber: 38 g 38 g

DAILY DOZEN TOTALS FOR THE DAY:.

WOMEN.

MEN MEN.

5 protein 6 protein 6 protein 4 veggie 4 veggie 4 veggie 3 fruit 4 fruit 4 fruit 2 grain 2 grain 2 grain 2 healthy fat 3 healthy fat 3 healthy fat