Denise's Daily Dozen Part 15

As you stand up, swing your right arm up to shoulder height.

Then pull your right elbow back, as in a row. Time: 30 seconds. Switch arms and repeat.4. Pa.s.s-Through Get your heart rate up and burn fat.

Stand with your feet wider than hip-width apart and your toes turned slightly outward. Hold a dumbbell in your right hand with your arm extended straight down by your side. Bend your legs and squat down.

Bring your left arm behind your left leg and pa.s.s the dumbbell through your legs from the right hand to the left. Return to standing. Repeat the squat, this time pa.s.sing the dumbbell from your left hand through your legs to your right hand. Move the one weight through the legs in a figure-eight motion. Time: 1minute.5. The Windmill This cla.s.sic kettlebell move trims the sides of the waistline and sculpts your legs.

Stand with your feet wider than hip-width apart, your left toes facing forward, and your right toes slightly turned out toward the right side. Hold a dumbbell in your left hand and bend your elbow so that the dumbbell is near your shoulder with your palm facing forward. Push your left hip toward the left side as you shift your weight, and your upper body down toward the right.

Reach down your right leg with your right hand. At the same time, straighten your left arm and extend it toward the ceiling. Squeezing your inner thighs as you bring your upper body back to your starting position and shift your weight back, pull your left arm down so the dumbbell is back in front of your shoulder. In addition to your thighs, you should feel this through your waistline and hips. Time: 30 seconds. Switch sides and repeat.

6. One-Leg Squat You will really feel this in your thighs, and it will zero in on each b.u.t.t cheek.

Stand with feet hip-width apart and your upper body upright. Hold a weight in front of your chest with both hands. Step your left foot out a few inches in front of your right and resting on your left toes. Lower and lift your body in small pulses, making sure your body's weight is pushing through your right heel. That way you will really feel it in the buns. Time: 10 seconds.

From the above position, bring your slightly bent left leg out to the side, resting on a toe. Pulse down. Time: 10 seconds.

Then bring your left leg back behind you, still resting on a toe, and pulse down. Time: 10 seconds. Switch legs and repeat the entire series of one-leg squats on the other leg.7. Lunge Imagine yourself looking fabulous in your jeans-from every angle.

Stand with your feet together, arms straight out to the sides at shoulder level, and one weight in your left hand.

Step forward with your left leg and bend your legs so that you're in a lunge. Make sure your front knee is in a ninety-degree angle and that your knee does not go over your toes. As you lunge down, pa.s.s the weight under your knee from one hand to the other. Return to standing. Now lunge forward with the right leg. Alternate your legs as you lunge and continue to pa.s.s the weight through your legs from hand to hand. Time: 1 minute.

8. Rows and Triceps Look gorgeous in those sleeveless blouses.

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. Step out to the left side with your left foot. As you do so, turn your hands so your palms are facing each other and bend your elbows, bringing your arms along the sides of your body. Pull your arms back as if you're trying to make your shoulder blades kiss behind you. Return to standing. Time: 15 seconds. Repeat stepping out with the right leg. Stand with your feet together and hold a dumbbell in each hand. Bend your knees slightly and, with your thighs and knees touching, lean your upper body forward, keeping your back straight. Bend your arms so that they're by your sides with your elbows lifted. Squat down even more with your legs. As you do so, extend your arms straight behind you, squeezing your triceps. Return to the start position. Time: 30 seconds.9. Lateral Leaps You'll get an energy boost and whittle your middle and legs.

Stand with feet shoulder-width apart and your upper body nice and upright. Keep your stomach in and your back flat. Holding a weight in each hand, bend your arms and place your hands in front of your chest.

Step-touch your feet as you squat down low. Really use your legs. As you step-touch, twist your upper body and arms from left to right. Time: 1 minute.

CHALLENGE: Leap from side to side rather than step-touch. Leap from side to side rather than step-touch.10. Romanian Dead Lift Target and tone the back of the legs...be cellulite free.

Stand facing the right side with your legs shoulder-width apart and your left leg slightly behind your right and just resting on your toe. Pull your abs in and keep your back flat and core strong. Holding a weight in each hand, slide your right arm straight down in front of you with the palm facing your body. Place your left hand on your hip.

With your back flat, slowly lower your upper body in front of you. Then squeeze your b.u.t.tocks and use the backs of your legs as you pull up and return to standing. Time: 30 seconds. Switch legs and repeat.

11. Squat Clean and Press This mult.i.tasker targets muscles from head to toe.

Stand with your feet wider than hip-width apart. Hold a dumbbell in your right hand with your right arm extended straight down toward the floor. Place your left hand on your hip. Squat down. As you stand up, pull your right arm up in a row. Press the right arm up toward the ceiling. Make sure not to swing your arm. Time: 30 seconds. Switch sides and repeat.12. Seated Ab Pa.s.s-Through Flat abs are within reach!

Sit on the floor with your legs bent in front of you, heels on the floor, and toes lifted. Hold a dumbbell in your right hand. Keeping your stomach nice and tight, lift your left leg up off the floor and pa.s.s the dumbbell from your right hand underneath your bent left leg to your left hand. Use your ab muscles to help you stay upright and lift your leg-it should feel like a crunch. Alternate lifting your legs as you pa.s.s the dumbbell from hand to hand. Time: 1 minute.CHALLENGE: Sit on the floor on your knees, holding the weight with both hands. Raising your b.u.t.tocks off your heels, move the weight from side to side, turning at the waist as if you're paddling a canoe. You should feel this in your obliques (waistline). Sit on the floor on your knees, holding the weight with both hands. Raising your b.u.t.tocks off your heels, move the weight from side to side, turning at the waist as if you're paddling a canoe. You should feel this in your obliques (waistline).A Dozen Tips from Denise: My Favorite Ways to Relax and De-StressMany people eat for reasons that are emotional rather than physical. The key to slimming down is figuring out when you're actually hungry and when you're eating with your emotions. If the latter is true, it's important to know what non-food-related things you can do to soothe yourself. Here, some of the best things to do when you need to chill out and relax. 1. 1. Take a walk. Of course this is great exercise, but sometimes taking a stroll is the ideal way to clear your head and help release brain chemicals called endorphins that can help calm you down. It doesn't have to be a long walk or an intense one. Just put one foot in front of the other to walk stress away. Take a walk. Of course this is great exercise, but sometimes taking a stroll is the ideal way to clear your head and help release brain chemicals called endorphins that can help calm you down. It doesn't have to be a long walk or an intense one. Just put one foot in front of the other to walk stress away. 2. 2. Sniff soothing scents. Several fragrances are known to be calming, such as vanilla and lavender. Try a scented candle or lotion to reap the benefits. Sniff soothing scents. Several fragrances are known to be calming, such as vanilla and lavender. Try a scented candle or lotion to reap the benefits. 3. 3. Catch a nap. Not getting enough snooze time can leave you feeling anxious and irritable, so sometimes all you need is a quick catnap to take the edge off. Give yourself fifteen minutes to curl up and you'll be amazed how refreshed you feel. Catch a nap. Not getting enough snooze time can leave you feeling anxious and irritable, so sometimes all you need is a quick catnap to take the edge off. Give yourself fifteen minutes to curl up and you'll be amazed how refreshed you feel. 4. 4. Get a rubdown. A ma.s.sage may seem like an indulgence, but if you can treat yourself, you'll feel amazing afterward. It's relaxing both mentally and physically. Get a rubdown. A ma.s.sage may seem like an indulgence, but if you can treat yourself, you'll feel amazing afterward. It's relaxing both mentally and physically. 5. 5. Repeat yourself. It's believed that repet.i.tive movements like running a brush through your hair or petting your dog may elicit a relaxation response in your body. Repeat yourself. It's believed that repet.i.tive movements like running a brush through your hair or petting your dog may elicit a relaxation response in your body. 6. 6. Sit quietly. Find a few minutes to sit by yourself and think about nothing. Sometimes you just need to clear your head in order to calm down. Sit quietly. Find a few minutes to sit by yourself and think about nothing. Sometimes you just need to clear your head in order to calm down. 7. 7. Breathe. Often when we're stressed, our breathing becomes very shallow, which just makes us feel worse. Taking a few deep breaths can help slow down your racing heart and make you feel totally refreshed. Plus, bringing oxygen into the body helps energize you, too. Breathe. Often when we're stressed, our breathing becomes very shallow, which just makes us feel worse. Taking a few deep breaths can help slow down your racing heart and make you feel totally refreshed. Plus, bringing oxygen into the body helps energize you, too. 8. 8. Write in a journal. Don't think about what you're writing, don't worry about grammar, and don't focus on making sense. Just write so you can sort out your thoughts and release any tension. Write in a journal. Don't think about what you're writing, don't worry about grammar, and don't focus on making sense. Just write so you can sort out your thoughts and release any tension. 9. 9. Surround yourself with flowers. Research shows that flowers can boost your mood. Perhaps it's their lovely smell or their pretty colors. Either way, putting some blooms in your home can give your mood a lift. Surround yourself with flowers. Research shows that flowers can boost your mood. Perhaps it's their lovely smell or their pretty colors. Either way, putting some blooms in your home can give your mood a lift. 10. 10. Fake it until you make it! When you're feeling bad, get dressed up. Soon your insides will catch up with your outsides. Fake it until you make it! When you're feeling bad, get dressed up. Soon your insides will catch up with your outsides. 11. 11. Crack yourself up. Laughter truly is great medicine. Not only does it tone your tummy, but studies show that it can help lower your blood pressure, too! Crack yourself up. Laughter truly is great medicine. Not only does it tone your tummy, but studies show that it can help lower your blood pressure, too! 12. 12. Count your blessings. Everyone goes through tough times, but most of us have so many things to be thankful for. Make a list of ten things you're thankful for and your mood will turn around before you know it. Count your blessings. Everyone goes through tough times, but most of us have so many things to be thankful for. Make a list of ten things you're thankful for and your mood will turn around before you know it.

SAt.u.r.dAY'S DAILY DOZEN MEAL PLANSSometimes it's not the big temptations that can ruin a diet, it's the little ones. You have the power to make good decisions!

Week One Sat.u.r.day Daily Dozen Meal Plan I like today's lunch-a Tuna Salad Salad Wrap-because it's a healthy update of a traditionally high-fat sandwich that's a comfort food for so many of us. I still have wonderful memories of my mom's tuna fish sandwich squished between two slices of white bread. This version is better for you and will leave you feeling satisfied thanks to the fiber in the whole wheat wrap, celery, less mayo, and the protein and good fats in the tuna. Your afternoon snack of almonds and dried fruit helps keep you away from the vending machine when you hit that 4 PM slump. Almonds are rich in heart-healthy fats and protein, and the dried fruit has energizing iron and the antioxidants I keep talking about. Eaten together, this fruit and nut combo reminds me of a delicious cookie without the fat, calories, and guilt! At dinnertime, I've added a sweet potato to the mix because it's full of fiber as well as vitamin C and beta-carotene, nutrients that boost your immune system and give your complexion a healthy glow. Though they're great side dishes for dinner, I also find potatoes to be a good snack, especially when you want a little pick-me-up.

EVERYONE HAS TWELVE MINUTES! EVERYONE HAS TWELVE MINUTES!No matter how busy your day gets, don't make it a habit to skip your workouts. This will set a bad precedent of putting exercise-and yourself-last on your list of priorities. Trust me, the benefits of exercise will make a positive difference in so many other areas of your life. Make it number one and you make yourself number one! You are worth it!

BREAKFAST.

1 egg + 1 egg white scrambled with cup red, yellow, or orange bell pepper (1 protein + veggie) 1 slice whole wheat bread, toasted (1 grain) Men add: 1 slice whole wheat bread, toasted (1 grain) 1 slice whole wheat bread, toasted (1 grain) grapefruit (1 fruit) Blue Citrus Fruit Treat cup blueberries cup sliced orangesChop the oranges and combine in a bowl with the blueberries. Then enjoy!

MORNING SNACK (MEN ONLY).

Blue Citrus Fruit Treat (1 fruit) LUNCH.

Tuna Salad Salad Wrap (1 protein + 1 grain + veggie) 1 medium apple (1 fruit) AFTERNOON SNACK.

2 tablespoons almonds (1 healthy fat) Men add: 2 tablespoons almonds (1 healthy fat) 2 tablespoons almonds (1 healthy fat) cup dried cranberries (1 fruit) DINNER.

Simply Delicious Seasoned Grilled Chicken (women: 1 protein; 1 protein; men: men: 1 protein) 1 protein) 6 stalks steamed asparagus, with 1 teaspoon olive oil and fresh lemon juice (1 veggie) 1 medium sweet potato (bake at 425 degrees F for 3040 minutes) with b.u.t.ter spray to taste (1 veggie) Tuna Salad Salad Wrap3 ounces canned tuna (packed in water, drained)1 teaspoon light mayonnaise1 teaspoon Dijon mustard cup chopped celery1 teaspoon lemon juice cup salad mix1 whole wheat wrapPepper, to tasteIn a small bowl, combine the tuna, mayo, mustard, celery, lemon juice, and salad mix (I suggest using some of the European salad mix left over from yesterday). Mix and season with pepper. Place the tuna mixture on the wrap, then roll up and enjoy. Simply Delicious Seasoned Grilled Chicken Simply Delicious Seasoned Grilled ChickenWomen: 4 ounces chickenMen: 5 ounces chicken1 teaspoon olive oilStore-bought grill seasoningPreheat the grill for the chicken. Coat the chicken with olive oil and sprinkle with grill seasoning. Grill for approximately 4 minutes on each side, or until the juices run clear.

NUTRITION INFORMATION FOR THE DAY:.

WOMEN.

MEN MEN.

Calories: 1,180 kcal 1,180 kcal Calories: Calories: 1,480 kcal 1,480 kcal Total Fat: 28 g 28 g Total Fat: Total Fat: 37 g 37 g Saturated Fat: 5 g 5 g Saturated Fat: Saturated Fat: 7 g 7 g Total Carbohydrate: 156 g 156 g Total Carbohydrate: Total Carbohydrate: 198 g 198 g Protein: 87 g 87 g Protein: Protein: 103 g 103 g Sodium: 1,512 mg 1,512 mg Sodium: Sodium: 1,685 mg 1,685 mg Fiber: 25 g 25 g Fiber: Fiber: 32 g 32 g

DAILY DOZEN TOTALS FOR THE DAY:.

WOMEN.

MEN MEN.

3 protein 4 protein 4 protein 3 veggie 3 veggie 3 veggie 4 fruit 4 fruit 4 fruit 2 grain 3 grain 3 grain 1 healthy fat 2 healthy fat 2 healthy fat

Week Two Sat.u.r.day Daily Dozen Meal Plan You've been eating healthy foods for almost two weeks, so by now you're probably craving the good-for-you Daily Dozen foods like the fruit medley for today's breakfast. It's a tropical and tasty blend of pineapple, mixed berries, and grapes sprinkled with my favorite topping: flaxseed. These fruits are some of the most colorful-a good indicator that they are loaded with nutrients. Research shows that the deep pigments in fruits and vegetables provide benefits beyond what vitamins and minerals offer. Of course on top of that, they're yummy. I also say that about dinner's Asian Lettuce Wrap, another fabulous meat-free dish that will fill you up-without filling you out. Here, you can saute any vegetables you like. Some of my favorites are broccoli, snow peas, carrots, and mushrooms, but any produce that you add to the mix will help you on your quest to a slimmer, trimmer you!

Y You're not only making over your body, you're working to feel great for life!

BREAKFAST.

1 cup nonfat cottage cheese (2 protein) 2 tablespoons ground flaxseed, for topping (1 healthy fat) 1 cup fruit medley (pineapple, mixed berries, grapes) (1 fruit) Garden Salad with Fresh Berries1 cups mixed greens cup sliced cuc.u.mber1 cup sliced strawberries1 teaspoon olive oil2 teaspoons balsamic vinegarPlace the greens in a bowl and top with cuc.u.mbers and strawberries. Drizzle on the olive oil and vinegar and toss well.

MORNING SNACK.

1 cup sliced mango (1 fruit) LUNCH.

Garden Salad with Fresh Berries (2 veggie + 1 fruit + 1 healthy fat) Men add: 4 ounces grilled chicken breast (1 protein) 4 ounces grilled chicken breast (1 protein) 1 granola bar (make sure it has no more than 200 calories) (1 grain) AFTERNOON SNACK.

1 part-skim mozzarella string cheese (1 protein) 6 whole wheat crackers (1 grain) Men add: 1 kiwi (1 fruit) 1 kiwi (1 fruit) DINNER.

Asian Lettuce Wrap (2 veggie + 1 grain) Asian Lettuce Wrap2 cups mixed vegetables1 tablespoon reduced-sodium soy sauce1 cup cooked brown rice2 iceberg lettuce leavesSaute the vegetables with the soy sauce in a nonstick pan. Once they're tender, add the sauteed vegetables and brown rice to a lettuce leaf. Then roll the leaf to wrap it up.

NUTRITION INFORMATION FOR THE DAY:.

WOMEN.

MEN MEN.

Calories: 1,291 kcal 1,291 kcal Calories: Calories: 1,586 kcal 1,586 kcal Total Fat: 26 g 26 g Total Fat: Total Fat: 31 g 31 g Saturated Fat: 7 g 7 g Saturated Fat: Saturated Fat: 8 g 8 g Total Carbohydrate: 215 g 215 g Total Carbohydrate: Total Carbohydrate: 240 g 240 g Protein: 60 g 60 g Protein: Protein: 97 g 97 g Sodium: 1,078 mg 1,078 mg Sodium: Sodium: 1,168 mg 1,168 mg Fiber: 39 g 39 g Fiber: Fiber: 45 g 45 g

DAILY DOZEN TOTALS FOR THE DAY:.

WOMEN.

MEN MEN.

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

MEASURE UP! MEASURE UP!Success can be measured in more ways than one. Of course, watching the numbers on the scale continue to go down or dropping clothing sizes is one sign that you're doing great with your healthier lifestyle. But also focus on your state of mind. Feeling happier, energetic, and more upbeat is also a good indicator of fitness and success!

Week Three Sat.u.r.day Daily Dozen Meal Plan Think of healthy food as fuel to power through your busy life!

Today's breakfast is proof positive that you can eat foods that taste indulgent but are actually healthy. My Savory Breakfast, which is lean ham, turkey, or Canadian bacon and cheese on an English m.u.f.fin, is perfect for a leisurely Sat.u.r.day morning. Enjoy a vitamin-C-packed grapefruit as your snack-remember, this nutrient can bolster your immune system but also plays a role in collagen production, so it just may ward off wrinkles. Add the almonds and you're getting a wonderful source of vitamin E, magnesium, fiber, and phosphorous, as well as monounsaturated fat, protein, iron, and calcium. Yes, all that in one tiny little almond! For lunch, you'll eat one of my favorite chicken salads. It combines delicious grilled chicken, crisp salad greens, and crunchy walnuts, which are fiber- and protein-packed. For your snack, have a Kashi granola bar. I really like these and all the flavors they come in, but if you don't or can't find them, any granola bar with two hundred calories or less will do. Combine this with the fruit cup and the carbs, protein, and fiber will help you sail through those 4 PM cravings and keep you far away from the vending machine. And I just know you're going to love tonight's dinner: Unstuffed Cabbage. This is a family favorite that's so simple to make but absolutely delectable. It combines lean ground turkey, cabbage, and brown rice with yummy spices like garlic, thyme, and pepper.

MANAGE MINDLESS EATING MANAGE MINDLESS EATINGAvoid eating right out of a box or bag-something research shows can cause us to eat 20 percent more. Make sure anything you eat is put on a plate or in a bowl and enjoyed while seated. HAVE AN HAVE AN I CAN DO IT I CAN DO IT ATt.i.tUDE! ATt.i.tUDE!I always look at the bright side of life, but now there's research to show that doing so can help you with your fitness and weight loss goals. A recent study found that people who really believed they would reach their goal of making exercise and eating right a regular part of their lives were more likely to be doing just that one year later!

BREAKFAST.

Savory Breakfast (1 grain + 1 protein) 1 medium banana (1 fruit) MORNING SNACK.

grapefruit (1 fruit) 2 tablespoons almonds (1 healthy fat) Men add: 2 tablespoons almonds (1 healthy fat) 2 tablespoons almonds (1 healthy fat) Savory Breakfast Savory Breakfast1 whole-grain English m.u.f.fin2 tablespoons shredded light Jarlsberg cheese (or any light cheese you have)1 ounce cooked lean ham, turkey breast, or Canadian baconSplit the English m.u.f.fin and top each half with cheese. Toast in the oven or a toaster oven until the cheese is melted. Top with your choice of meat.

LUNCH.

Grilled Chicken Salad with Walnuts (1 protein + 2 veggie + 2 healthy fat) Men add: 2 tangerines (1 fruit) 2 tangerines (1 fruit) AFTERNOON SNACK.

1 granola bar (1 grain) 1 cup diced mixed fruit cup (strawberries, grapes, tangerines) (1 fruit) Grilled Chicken Salad with WalnutsWomen: 3 ounces grilled chicken breastMen: 4 ounces grilled chicken breast1 cups mixed greens cup chopped tomato2 tablespoons chopped walnuts2 tablespoons balsamic vinaigrette (no more than 100 calories per 2-tablespoon serving)In a salad bowl, combine the ingredients, drizzle with dressing, and toss.

DINNER.

Unstuffed Cabbage (1 protein + 2 veggie + 1 grain) Men add: 1 cup skim milk (1 protein) 1 cup skim milk (1 protein) Unstuffed Cabbage Unstuffed Cabbage3 ounces ground turkey breast2 tablespoons chopped onion1 teaspoon minced garlic1 cups chopped cabbage cup tomato sauce

cup brown rice, dryPinch of thymeSalt and pepper, to taste1 cup low-sodium chicken brothPreheat the oven to 350 degrees Fahrenheit. Spray a small baking dish with cooking spray. Brown the meat in a saute pan with the onion and garlic; transfer to the baking dish. Add the cabbage, tomato sauce, rice, and thyme. Season with salt and pepper and stir to combine. Pour the broth over the meat mixture. Cover with aluminum foil and bake for 1 hour. Remove the foil and stir. Continue baking, uncovered, for 15 minutes or until the rice is tender.