Denise's Daily Dozen Part 14

BANISH PMS! 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 SmarterHealthy 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. 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. 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. 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. 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. 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! 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. 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 partic.i.p.ants who didn't jot down their snacks and meals. 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 partic.i.p.ants who didn't jot down their snacks and meals. 5. 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 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 page 92). It's calorie-free and, well, free. 6. 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 m.u.f.fin recipes, and topping homemade pizza with lots of veggies. Sneak filling and fiber-rich produce into your meals (and your family's) by shredding zucchini into pasta sauce, adding mashed sweet potatoes to m.u.f.fin recipes, and topping homemade pizza with lots of veggies. 7. 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. 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. 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. 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. 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. 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. 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. 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. 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 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 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. 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. 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 gla.s.s of water before and after that gla.s.s of wine. 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 gla.s.s of water before and after that gla.s.s of wine.

TWELVE WAYS TO PREVENT BELLY BLOATNothing 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. 1. Eat slowly. Chow down too fast and you can swallow too much air along with your food. Eat slowly. Chow down too fast and you can swallow too much air along with your food. 2. 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.) 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. 3. Steer clear of sugar subst.i.tutes. 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 Steer clear of sugar subst.i.tutes. 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 gain weight. Go figure! weight. Go figure! 4. 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. 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. 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 a.s.sociation recommends less than twenty-three hundred milligrams (one teaspoon) per day. 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 a.s.sociation recommends less than twenty-three hundred milligrams (one teaspoon) per day. 6. 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. 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. 7. Avoid too many carbonated beverages. All the bubbles in your gla.s.s make their way inside your tummy. Avoid too many carbonated beverages. All the bubbles in your gla.s.s make their way inside your tummy. 8. 8. Drink mint or ginger teas. These spices are both reputed to help calm a too-full belly (as well as nausea). Drink mint or ginger teas. These spices are both reputed to help calm a too-full belly (as well as nausea). 9. 9. Sip hot water with a few squeezes of lemon. The hot water and citrus are thought to soothe your stomach. Sip hot water with a few squeezes of lemon. The hot water and citrus are thought to soothe your stomach. 10. 10. Take a brisk walk or do some other form of cardio exercise. Sometimes just getting physical gets things moving inside your tummy. Take a brisk walk or do some other form of cardio exercise. Sometimes just getting physical gets things moving inside your tummy. 11. 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. 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. 12. Eat foods that naturally flush water from the body, such as asparagus and grapefruit. Eat foods that naturally flush water from the body, such as asparagus and grapefruit.

My Daily Dozen Friday Checklist .

WEEK ONE.

WEEK TWO.

WEEK THREE.

I ate my Daily Dozen Foods .

VEGGIE.

VEGGIE.

VEGGIE.

FRUIT.

FRUIT.

FRUIT.

PROTEIN.

PROTEIN.

PROTEIN.

HEALTHY GRAIN.

HEALTHY GRAIN.

HEALTHY FAT.

EIGHT 8-OUNCE GLa.s.sES OF WATER.

I did my Daily Dozen exercises .

I did some of my weekly twelve miles of cardio (write how many miles) .

I did some fidget-cisers today (write how many) .

Elizabeth Clark,37, housewife and aerobics instructor, Olive Branch, MississippiPOUNDS LOST: 58When I decided that I wanted to lose weight, I bought Denise's. .h.i.t the Spot: Thighs, Arms, Hit the Spot: Thighs, Arms, and and Abs Abs videos. I had a lot of success with these tapes, but I needed more. So I started taping and doing her videos. I had a lot of success with these tapes, but I needed more. So I started taping and doing her Fit & Lite Fit & Lite and and Daily Workout 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. 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 "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 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." "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.

Sat.u.r.day Welcome to the weekend! You deserve to feel good about the work you've put in on this plan so far. Keep it up this weekend and you'll be thrilled at the results you see in the days to come. I know that every little bit of success will help spur you on and motivate you to keep going. It's true that weekends can be tricky when it comes to healthy eating and exercise, because many of us want to relax a bit and our lives are less structured. Rather than work and school, outings may include parties, barbecues, or other food-centered get-togethers. But that's the great thing about the Daily Dozen Plan. It's made to work with with your life and blend in seamlessly. You don't have to rearrange your schedule to get in your twelve minutes of exercise. Just squeeze it in, do it, and move on. The good thing about this workout is that besides blasting fat and toning you up, it'll give you the energy to enjoy your weekend even more. (Which is one reason I love to do it on a Sat.u.r.day morning to help jump-start my day!) your life and blend in seamlessly. You don't have to rearrange your schedule to get in your twelve minutes of exercise. Just squeeze it in, do it, and move on. The good thing about this workout is that besides blasting fat and toning you up, it'll give you the energy to enjoy your weekend even more. (Which is one reason I love to do it on a Sat.u.r.day morning to help jump-start my day!) SOOTHING SERENITY! SOOTHING SERENITY!Stay mindful during your workout. Try not to allow yourself to think about any of your daily responsibilities-be these work, kids, or the laundry you need to deal with. Your exercise time is your time to just be. Focus on your breathing, your muscles, and your body. Let exercise do the work of meditation and soothe away any stress or tension. Celebrate your body and carry the calmness with you all day long! MAKE IT SOCIAL! MAKE IT SOCIAL!Involving your family or friends in your exercise routine helps you to mult.i.task. Invite your girlfriends to work out or meet them for a walk. And think of fun ways to get some cardio in while spending time with your family. I love playing tag with my daughters because it really gets my heart rate up, as does taking our Portuguese water dog, Madonna, on nightly walks after dinner.

Today you'll be doing a really fun Athletic Kettlebell-Inspired Workout. Kettlebells are cast-iron weights that originated in Russia. They look sort of like a bowling ball with a handle and have been popular workout tools among serious athletes for decades. However, they've recently made their way into the hands of regular exercisers like you and me. Exercising with kettlebells can boost your endurance, strength, agility, and balance while also giving you an aerobic workout. I've thus taken some of the best moves from a kettlebell workout and tweaked them so that you can do them with the same hand weights that you've been using all along. For this workout, you'll need five-pound weights, or eight pounds if you're more advanced. This is a great introduction to kettlebells and perfect for the beginning or intermediate exerciser. (As you advance, you can always get yourself a pair of kettlebells if you'd like.) O Once you get in shape, you'll be amazed at how many other goals you'll want to achieve in your life. Fitness breeds enthusiasm!

The moves you'll do today strengthen your muscles using controlled momentum. Because of the unique way that you're holding and moving the weights, you're challenging the muscles in a new way. For example, in the double-arm swing you're holding a weight straight out in front of you at chest height and swinging it down and up using controlled momentum. When using kettlebells or your weights, the fulcrum (or pivot point) is different compared with other types of exercise tools, so you're targeting-and challenging-your muscles in a new way. The swinging action also puts traction on the bones and muscles, which is a wonderful way to make them healthy and strong. Not only is this type of movement fun (when else do you actually get to swing weights around?), but you also get a cardio workout along with one that will tone you up. You're strengthening the muscles surrounding your joints with low-impact movements that are neither jumping nor jarring.

Just like the Body Boot Camp Workout you did yesterday, this athletic kettlebell-inspired routine blends bouts of cardio movement with toning moves so you reap the benefits of interval training. Because you keep moving, it boosts your heart rate up to burn fat and calories, and sculpts and tones all the muscles from head to toe. It's also a form of functional training, which means that you're exercising your body and muscles the way you use them in real life. This makes it easier to do daily activities where you're lifting, carrying, pushing, and pulling, and helps prevent injuries from these movements in your day-to-day life. Just do the best that you can each time you try this fun, athletic workout, and I promise you'll see changes in your body and your life. You'll see success whether it's pounds shed, lower dress size, muscles sculpted, or all of the above! You'll look awesome! I always say that when you finish a workout, you don't simply feel better. You feel better about yourself. Today's workout is proof positive of that. I promise!

THINK BIG PICTURE THINK BIG PICTUREIn this life, you can't afford to lose sight of the big picture when it comes to your inner and outer beauty. Are you doing all you can to take care of your health? Are you proud of your character and your relationships with your family, friends, and others? Focus more on being a good person and worry less about superficial things. Soon your true beauty will reflect back at you in the mirror.

SAt.u.r.dAY'S ATHLETIC KETTLEBELL-INSPIRED WORKOUTRaise the bar! Set tiny goals for yourself, and as you meet them, set more. The sky is the limit!

1. Warm Up Warm up your legs and back while working your abs.

SQUAT REACH: Stand with your feet shoulder-width apart and squat down as if you're sitting in a chair. Extend your arms by your sides but behind you. Stand with your feet shoulder-width apart and squat down as if you're sitting in a chair. Extend your arms by your sides but behind you.

Squeeze your b.u.t.tocks and legs to stand up. As you stand, extend your arms up toward the ceiling and lift your left knee. Swing your arms down toward the ground as you squat. (You'll see that this is one of the fundamental movements in this kettlebell workout.) Alternate lifting your knees. Time: 20 seconds.

WAIST TWIST: Continue to warm up your back and trim and slim your waistline by standing with your feet wider than hip-width. Bend your elbows so your hands are in front of your chest with elbows out to the sides. Keep your abs pulled in as you twist from side to side. Time: 20 seconds. Continue to warm up your back and trim and slim your waistline by standing with your feet wider than hip-width. Bend your elbows so your hands are in front of your chest with elbows out to the sides. Keep your abs pulled in as you twist from side to side. Time: 20 seconds.BACK LUNGE: Stand with your feet shoulder-width apart and your arms by your sides. Step backward two to three feet with your left leg and bend your legs into a lunge position. As you lunge, place your hands on your thighs. Return to standing and continue lunging, alternating your legs. Time: 20 seconds. Stand with your feet shoulder-width apart and your arms by your sides. Step backward two to three feet with your left leg and bend your legs into a lunge position. As you lunge, place your hands on your thighs. Return to standing and continue lunging, alternating your legs. Time: 20 seconds.CHALLENGE: When you lunge, extend the arm that's on the same side as the front leg up toward the ceiling and the other arm down toward the floor. When you lunge, extend the arm that's on the same side as the front leg up toward the ceiling and the other arm down toward the floor.2. Double-Arm Swing The power here comes from your hips, thighs, and b.u.t.tocks as you reshape your bottom half.

Stand with your feet wider than hip-width apart and your toes facing slightly outward with a natural turnout. Hold a dumbbell with one hand on either end. Extend your arms straight in front of your body at chest height.

Bend your knees and squat down, placing most of your weight in your heels. As you squat, use control to swing the dumbbell down toward the ground and between your legs. As you return to standing, squeeze your rear, the backs of your legs, and abs, and swing the dumbbell up to right above your head. Your swinging motion should be smooth and fluid, and you should feel a little suspension at the top. Time: 1 minute.3. Single-Arm Swing/Pull-Back This is a great way to tone up your legs and upper back and blast fat. All this in one move!

Get into the same squat position as the double-arm swing, but hold the dumbbell in your right hand with your palm facing the floor and extend your arm straight down in front of you. Keep your left arm by your left side. Squat down with your legs, making sure to keep most of your weight in your heels.