Denise's Daily Dozen Part 9

9. Jumping Jacks These gems from junior-high gym cla.s.s really work.Tried and true; proven to blast fat.

Stand with your feet wider than hip-width apart and your hands on your hips. Squat down. Then jump your legs together (landing softly on your joints) and clap as you bring your legs together. Time: 1 minute. CHALLENGE CHALLENGE: Cross your legs rather than just bringing them together.10. Side Lunge Get an enviable "tight tush" with this lunge. And zap away the fat.

Stand with your feet together and your arms extended straight up toward the ceiling.

Step your right leg out to the side, with your foot facing forward. Lunge down, putting most of your weight into that right leg and hands on your thigh. Push off the right leg, through your heel, and return to standing. Lunge to the left side with the left foot and then return to standing. Alternate side-to-side, maintaining good posture the whole time. Time: 1 minute. CHALLENGE CHALLENGE: Before bringing your lunging leg back to a standing position, lift the leg out to the side, lunge down again, and then return to standing.11. Standing Oblique with a Twist Carve out that s.e.xy waistline you've always wanted.And keep your metabolism revved up.

With your abs zipped in and back straight, stand with your feet wider than hip-width apart and your arms extended straight toward the ceiling.

Simultaneously lift your right leg off the ground and bend your knee as you pull your left elbow toward it. Then extend your right arm straight toward the ceiling as you bring your left foot back to the ground. Make sure to pull your belly b.u.t.ton in as you bring the elbow toward the knee. Time: 30 seconds. Switch legs and repeat.

12. Oblique and Core Cool-Down Target and tone your waistline and trim your torso!

Lie on your left side, balancing on your left elbow and forearm and your left knee. Extend your right leg straight with the foot on the floor, and bend your right arm so your right hand is by your right ear. Twist your upper body toward the floor, bringing your right elbow down toward your left hand. Time: 30 seconds. Then switch sides and repeat. CHALLENGE CHALLENGE: Extend both legs straight so you're in a side plank. Twist your upper body toward the floor.

A Dozen Tips from Denise: How to Get a Better Night's SleepWe're a nation of sleep-deprived people. In fact, a recent survey from the National Sleep Foundation found that 67 percent of women say they have trouble sleeping several times a week. That's a problem for many reasons, the first being your waistline. Research shows that being sleep-deprived can cause you to gain weight-and there may be many reasons for this! Some people think it's hormonal, that lack of sleep keeps our bodies from releasing a hormone that tells us we're full. Others believe that being fatigued packs on the pounds because sometimes when we're tired, we reach for food to give us energy. And on a very basic level, if you're staying up late to watch TV or work, it's easy to eat mindlessly and load up on too many extra calories. Of course, you also need your sleep if you want to have energy to exercise. Naturally, the downside of not getting enough sleep goes beyond not fitting into your favorite jeans or not losing pounds. Without enough sleep, you can negatively impact your memory, ability to concentrate, and reaction time as well as increasing your risk of accidents or injury. By sticking with your Daily Dozen workouts, you're already doing something to enhance your snooze time, since women who exercise regularly tend to sleep better. For a great eight hours of slumber, you can: 1. 1. Do something relaxing before bed. We often hear about the importance of creating bedtime rituals for babies and toddlers, but adults need them, too. It sends a signal to your body that it's time to unwind. Each person has a different idea of what's relaxing, but often it's just a bath, reading a book, or talking quietly with your "honey" or kids. Do something relaxing before bed. We often hear about the importance of creating bedtime rituals for babies and toddlers, but adults need them, too. It sends a signal to your body that it's time to unwind. Each person has a different idea of what's relaxing, but often it's just a bath, reading a book, or talking quietly with your "honey" or kids. 2. 2. On the other hand, make sure you don't do anything that can get you riled up before bed. That means no watching the news or high-energy or violent television shows or movies (all those disasters and devastation stories are anything but calming). Even paying bills can make it hard to relax. On the other hand, make sure you don't do anything that can get you riled up before bed. That means no watching the news or high-energy or violent television shows or movies (all those disasters and devastation stories are anything but calming). Even paying bills can make it hard to relax. 3. 3. Put away your laptop. "Just one more e-mail..." Does that sound familiar? Working on your laptop or BlackBerry in bed can get in the way of your much-needed rest. Besides, do you really want to dream about work? Put away your laptop. "Just one more e-mail..." Does that sound familiar? Working on your laptop or BlackBerry in bed can get in the way of your much-needed rest. Besides, do you really want to dream about work? 4. 4. Make it dark. Light causes your body to suppress melatonin, a hormone known to help you fall asleep and stay that way, so start your bedtime ritual by dimming the lights. When it's time to hit the sack, make your bedroom as dark as possible by closing the blinds (get blackout shades if you need to) and turning off any lights. Also make sure to cover lights like those from a plugged-in cell phone, digital clock, or computer, since their brightness can seep through closed eyelids and disrupt your sleep. If you can't block out all the light coming into your room, consider slipping on a sleep mask. Make it dark. Light causes your body to suppress melatonin, a hormone known to help you fall asleep and stay that way, so start your bedtime ritual by dimming the lights. When it's time to hit the sack, make your bedroom as dark as possible by closing the blinds (get blackout shades if you need to) and turning off any lights. Also make sure to cover lights like those from a plugged-in cell phone, digital clock, or computer, since their brightness can seep through closed eyelids and disrupt your sleep. If you can't block out all the light coming into your room, consider slipping on a sleep mask. 5. 5. Get quiet. Your bedroom should be a quiet sanctuary. But if outside noise or a bed partner who snores keep you up, try blocking sleep-sapping noise with a source of white noise like a fan or air conditioner, a sound machine, or a soothing sound CD; or try earplugs. If your phone tends to ring a lot at night, give friends and family a curfew in terms of how late they can call, or turn off your ringer and let your voice mail do the talking. Get quiet. Your bedroom should be a quiet sanctuary. But if outside noise or a bed partner who snores keep you up, try blocking sleep-sapping noise with a source of white noise like a fan or air conditioner, a sound machine, or a soothing sound CD; or try earplugs. If your phone tends to ring a lot at night, give friends and family a curfew in terms of how late they can call, or turn off your ringer and let your voice mail do the talking. 6. 6. Go to bed at the same time each night. I've heard lots and lots of sleep experts give this advice. Climbing into bed at the same time each night trains your body to get tired at a certain time, which makes falling asleep a lot easier. (It makes getting up easier, too.) Go to bed at the same time each night. I've heard lots and lots of sleep experts give this advice. Climbing into bed at the same time each night trains your body to get tired at a certain time, which makes falling asleep a lot easier. (It makes getting up easier, too.) 7. 7. Take notes way before bed. We often have a hundred things (or more) going through our heads at a time, and just because our bodies are ready to sleep doesn't mean our minds stop racing. Whether it's to-dos, worries, or even great ideas on your mind, they can make it hard to get a good night's sleep. If you take a few minutes before bed to write these things down, you'll know they won't be forgotten and you will probably drift off more easily and soundly. Take notes way before bed. We often have a hundred things (or more) going through our heads at a time, and just because our bodies are ready to sleep doesn't mean our minds stop racing. Whether it's to-dos, worries, or even great ideas on your mind, they can make it hard to get a good night's sleep. If you take a few minutes before bed to write these things down, you'll know they won't be forgotten and you will probably drift off more easily and soundly. 8. 8. Use scents to lull you to sleep. Studies show that certain fragrances like lavender and vanilla are calming and relaxing. If you like either of these aromas, try burning a scented candle and blowing it out just before you go to sleep, rubbing on some lotion, or spritzing your pillow with a room spray just before bed. Use scents to lull you to sleep. Studies show that certain fragrances like lavender and vanilla are calming and relaxing. If you like either of these aromas, try burning a scented candle and blowing it out just before you go to sleep, rubbing on some lotion, or spritzing your pillow with a room spray just before bed. 9. 9. Believe it or not, your mattress, pillows, and bedding can affect the quality of your sleep. A lumpy old mattress may not support your back or neck, while an overly stiff one can do more harm than good (despite what most people think), Believe it or not, your mattress, pillows, and bedding can affect the quality of your sleep. A lumpy old mattress may not support your back or neck, while an overly stiff one can do more harm than good (despite what most people think), causing causing back pain instead of alleviating it. If your pillow is synthetic rather than feather, it may hold five times as much dust mite fecal matter, which can aggravate asthma symptoms. As for your bedding, find something soft and comfortable, and make sure you wash your linens at least once a week. back pain instead of alleviating it. If your pillow is synthetic rather than feather, it may hold five times as much dust mite fecal matter, which can aggravate asthma symptoms. As for your bedding, find something soft and comfortable, and make sure you wash your linens at least once a week. 10. 10. Have a cup of decaffeinated tea. Not only is tea delicious, but routinely making a mug at night may help you unwind. Some teas like chamomile and ginger are believed to be very relaxing and soothing. Brewing, steeping, and sipping your tea can be part of your calming and healthy pre-bed routine. Have a cup of decaffeinated tea. Not only is tea delicious, but routinely making a mug at night may help you unwind. Some teas like chamomile and ginger are believed to be very relaxing and soothing. Brewing, steeping, and sipping your tea can be part of your calming and healthy pre-bed routine. 11. 11. Climb in the tub. Soaking in warm water causes your body temperature to rise. It gradually cools once you get out, and this change in temperature can make you drowsy and send a signal to your brain that it's time to go to sleep. A bath also helps relax your muscles (which probably need a little TLC thanks to your diligent exercise routine). Climb in the tub. Soaking in warm water causes your body temperature to rise. It gradually cools once you get out, and this change in temperature can make you drowsy and send a signal to your brain that it's time to go to sleep. A bath also helps relax your muscles (which probably need a little TLC thanks to your diligent exercise routine). 12. 12. Don't eat too close to bedtime. Heavy meals just before bed can really disrupt your sleep. Since you're following the Daily Dozen Meal Plan, heavy meals are not your problem. However, even eating something healthy too close to bedtime may keep you up. Give yourself a few hours between dinner and when your head hits the pillow. Don't eat too close to bedtime. Heavy meals just before bed can really disrupt your sleep. Since you're following the Daily Dozen Meal Plan, heavy meals are not your problem. However, even eating something healthy too close to bedtime may keep you up. Give yourself a few hours between dinner and when your head hits the pillow.

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

Week One Wednesday Daily Dozen Meal Plan The berries you're eating for breakfast this morning may be small, but the nutritional punch they pack is huge. Blueberries, raspberries, and pomegranates are high in stomach-satisfying fiber and are some of the best sources of anthocyanins, compounds that counteract the negative effects of free radicals-particles that cause damage inside and outside your body. Berries are also believed to help boost your brain power and heart health. For dinner, enjoy this simple Pasta with Fresh Tomato Sauce. I know pasta fell out of favor during the low-carb craze, but it can easily be added to a healthy diet as long as you enjoy the whole wheat variety, which is fiber-rich and more nutritious than traditional pasta. Top it with tomato sauce and you're eating lycopene, an antioxidant with the power to possibly prevent cancer and keep skin looking supple.

TAKE IT DOWN TAKE IT DOWNYou know that you should take the stairs instead of the elevator to add more activity to your day. But don't forget to take the stairs on the way down down, too. One study of hikers in the Alps found that hiking downhill (similar to going down stairs) had unique health benefits-it helped lower blood sugar levels (whereas going uphill lowered cholesterol).

BREAKFAST.

1 cup bran flakes cereal (1 grain) 1 cup skim milk (1 protein) cup blueberries, cup raspberries, and cup pomegranate seeds (1 fruit) LUNCH.

1 slice whole-grain bread (1 grain) 1 tablespoon natural peanut b.u.t.ter, for topping (1 healthy fat) 1 tablespoon fruit spread, for topping 1 medium apple (1 fruit) Men add: 1 slice whole-grain bread and 1 tablespoon natural peanut b.u.t.ter (1 grain + 1 healthy fat) 1 slice whole-grain bread and 1 tablespoon natural peanut b.u.t.ter (1 grain + 1 healthy fat) AFTERNOON SNACK.

1 medium orange (1 fruit) Men add: 1 medium orange (1 fruit) 1 medium orange (1 fruit) 1 hard-boiled egg (1 protein) DINNER.

Pasta with Fresh Tomato Sauce (1 grain + 1 protein + 3 veggie) Pasta with Fresh Tomato Sauce2 ounces dry whole wheat spaghetti2 teaspoons olive oil1 clove garlic, chopped cup chopped celery1 tablespoon chopped shallots1 cup roughly chopped plum tomatoes cup low-sodium chicken brothSalt and pepper, to taste2 cups fresh spinach2 tablespoons chopped fresh basil cup grated Parmesan cheeseCook the pasta according to the package directions, drain, and put it aside. Heat the oil in a large skillet. Add the garlic, celery, and shallots and cook for 2 to 3 minutes. Add the tomatoes and chicken broth and cook for an additional 10 minutes; season with salt and pepper to taste. Add the fresh spinach one handful at a time and stir. Cook until the spinach is wilted. Add the cooked pasta and toss to combine. Serve topped with basil and Parmesan cheese.

NUTRITION INFORMATION FOR THE DAY:.

WOMEN.

MEN MEN.

Calories: 1,270 kcal 1,270 kcal Calories: Calories: 1,536 kcal 1,536 kcal Total Fat: 37 g 37 g Total Fat: Total Fat: 47 g 47 g Saturated Fat: 10 g 10 g Saturated Fat: Saturated Fat: 12 g 12 g Total Carbohydrate: 206 g 206 g Total Carbohydrate: Total Carbohydrate: 245 g 245 g Protein: 51 g 51 g Protein: Protein: 60 g 60 g Sodium: 1,071 mg 1,071 mg Sodium: Sodium: 1,294 mg 1,294 mg Fiber: 28 g 28 g Fiber: Fiber: 35 g 35 g

DAILY DOZEN TOTALS FOR THE DAY:.

WOMEN.

MEN MEN.

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

Week Two Wednesday Daily Dozen Meal Plan It's important to get your fill of fruits since they're loaded with fiber and have natural sugar to satisfy your sweet tooth. Yet I know it's all too easy to fall into the banana or apple rut. This not only gets boring, but also limits the vitamins you're taking in. That's why today's morning snack is chopped pineapple, an exotic treat that's really delicious. Accompanying the roasted pork tenderloin for dinner is quinoa, a true favorite of mine. What makes it unique is that it's one of the few grains that contains all the essential amino acids, so though it counts as a grain it's also an incredible source of protein. It's a wonderful source of fiber and other vitamins and minerals, too, and a delicious alternative to rice. Plus, you can jazz it up all sorts of ways by using different vegetables, spices, and seasonings.

PUSH YOURSELF! PUSH YOURSELF!Of course there will be days when you don't feel like exercising. So make a deal with yourself that you'll do at least five to ten minutes. Often by the time you get into your workout clothes and start moving around, you'll be reminded how good you feel when you break a sweat, and you won't need much more to keep you going!

BREAKFAST.

2 whole-grain frozen waffles (toasted) (2 grain) 1 cup mixed berries, for topping (1 fruit) 2 teaspoons honey, for topping MORNING SNACK.

1 cup chopped pineapple (1 fruit) Men add: nonfat cup cottage cheese and 1 tablespoon almonds (1 protein + 1 healthy fat) nonfat cup cottage cheese and 1 tablespoon almonds (1 protein + 1 healthy fat) LUNCH.

2 slices whole wheat bread (2 grain) 3 ounces roasted turkey breast (1 protein) cup sliced cuc.u.mber ( veggie) Sliced tomato ( veggie) cup mixed greens ( veggie) Men add: 1 cup mixed greens (1 veggie) 1 cup mixed greens (1 veggie) 2 tablespoons hummus ( protein + healthy fat) AFTERNOON SNACK.

1 medium apple (1 fruit) 1 ounce Cabot 50 percent reduced-fat cheddar cheese (1 protein) DINNER.

4 ounces roasted pork tenderloin prepared with garlic and balsamic vinegar (1 protein) cup cooked quinoa drizzled with 1 teaspoon olive oil ( grain + 1 healthy fat) 6 stalks steamed asparagus (1 veggie) 1 cup steamed broccoli, with lemon pepper seasoning to taste (1 veggie) NUTRITION INFORMATION FOR THE DAY:.

WOMEN.

MEN MEN.

Calories: 1,283 kcal 1,283 kcal Calories: Calories: 1,628 kcal 1,628 kcal Total Fat: 31 g 31 g Total Fat: Total Fat: 46 g 46 g Saturated Fat: 9 g 9 g Saturated Fat: Saturated Fat: 10 g 10 g Total Carbohydrate: 163 g 163 g Total Carbohydrate: Total Carbohydrate: 171 g 171 g Protein: 89 g 89 g Protein: Protein: 209 g 209 g Sodium: 2,052 mg 2,052 mg Sodium: Sodium: 2,511 mg 2,511 mg Fiber: 25 g 25 g Fiber: Fiber: 45 g 45 g

DAILY DOZEN TOTALS FOR THE DAY:.

WOMEN.

MEN MEN.

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

Week Three Wednesday Daily Dozen Meal Plan You can shed your body's most stubborn pounds forever!Keep going! You'll get there!

What's on the menu today? One of my favorite smoothies! It's such a quick way to get protein and fiber without having to cook or sit down. When my daughters are busy with school and sports, I love making smoothies for breakfast so that I know they're eating healthy, and starting their day off right. And the variety of items you can toss in that blender or food processor is endless. Today I've chosen antioxidant-rich blueberries and pota.s.sium-filled bananas along with vanilla yogurt to give you protein. I also just love this lunch because it debunks the notion that vegetarian meals aren't filling. Idaho potatoes are low in calories and high in fiber, vitamin C, and pota.s.sium. Plus, they're so inexpensive! Top your spud with broccoli and you're treating your body to cancer-fighting compounds, too. If you need a pick-me-up come afternoon, the granola bar should do the trick. Just make sure it has under two hundred calories; Kashi and Nature Valley are usually good choices. And then there's dinner, which contains two of the foods nutritionists rave about most: omega-3-rich salmon, which is good for everything from your heart to your hair, and quinoa, that protein-filled grain I've mentioned before.

CHANGE YOUR ATt.i.tUDE! CHANGE YOUR ATt.i.tUDE!I know a lot of women who think that if they stray from their healthy eating at one meal, they've "blown it." The result is a daylong-or several-day-long-pig-out that gets them nowhere except feeling down when their clothes are snug. Instead, accept that no one is perfect and then get back to your healthy diet at the next meal. One not-so-good-for-you meal or snack isn't going to put on the pounds, but several days' worth will.

BREAKFAST.

Blueberry-Banana Smoothie(3 fruit + protein) Men add: 1 hard-boiled egg (1 protein) 1 hard-boiled egg (1 protein) MORNING SNACK.

1 red bell pepper, sliced (1 veggie) cup almonds (2 healthy fat) 1 part-skim mozzarella string cheese (1 protein) Blueberry-Banana Smoothie1 cup frozen blueberries (or strawberries)1 banana cup nonfat vanilla yogurt4 fluid ounces orange juiceAdd all ingredients to a blender and blend until smooth. If the mixture is too thick, continue to add water to the desired consistency.

LUNCH.

1 baked Idaho potato (microwave for 5 minutes or until tender) (1 veggie) 2 tablespoons shredded low-fat cheese (1 protein) 1 cup steamed broccoli (1 veggie) 2 tablespoons salsa AFTERNOON SNACK.

1 granola bar (1 grain) Men add: 1 medium apple (1 fruit) 1 medium apple (1 fruit) DINNER.

5 ounces grilled salmon served over 2 cups baby spinach (1 protein + 2 veggie) 1 cup cooked quinoa (1 grain) NUTRITION INFORMATION FOR THE DAY:.

WOMEN.

MEN MEN.

Calories: 1,411 kcal 1,411 kcal Calories: Calories: 1,642 kcal 1,642 kcal Total Fat: 36 g 36 g Total Fat: Total Fat: 48 g 48 g Saturated Fat: 5 g 5 g Saturated Fat: Saturated Fat: 11 g 11 g Total Carbohydrate: 209 g 209 g Total Carbohydrate: Total Carbohydrate: 230 g 230 g Protein: 81 g 81 g Protein: Protein: 95 g 95 g Sodium: 755 mg 755 mg Sodium: Sodium: 1,039 mg 1,039 mg Fiber: 34 g 34 g Fiber: Fiber: 37 g 37 g

DAILY DOZEN TOTALS FOR THE DAY:.

WOMEN.

MEN MEN.

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

READY, SET, SQUEEZE! READY, SET, SQUEEZE!Whether you're working the backs of your thighs, b.u.t.t, or hips, make sure to squeeze the area at the top of the contraction. Pretend the muscle that you are targeting is a sponge and you're trying to squeeze every last drop of effort out of it. You can do it! And you'll make each exercise more effective!

A Dozen Tips from Denise: Twelve Ways to Add Flavor to FoodBelieve it or not, it is possible to add flavor to your food without adding fat. I've spent years experimenting in the kitchen, and now I have many dishes that are tasty and fresh without fat. They're so good that my husband and daughters eat them and don't really know they're healthy. So skip the margarine and season foods with some of my favorites! These include: 1. 1. Basil Basil 2. 2. Dill Dill 3. 3. Cilantro Cilantro 4. 4. Oregano Oregano 5. 5. Tarragon Tarragon 6. 6. Ginger Ginger 7. 7. Thyme Thyme 8. 8. Chopped garlic Chopped garlic 9. 9. White wine White wine 10. 10. Balsamic vinegar Balsamic vinegar 11. 11. Fresh lemon, lime, or orange juice Fresh lemon, lime, or orange juice 12. 12. Just a teaspoon or two of strongly flavored fats like sesame and olive oils Just a teaspoon or two of strongly flavored fats like sesame and olive oils

TWELVE THINGS TO DO WHEN A CRAVING CALLSEven the most disciplined dieters sometimes can't shake the thought of a certain food. Those stubborn cravings we all get can be more than just annoying. They can derail your hard work and effort! You can get past them, though, without bingeing or racing off track. Here's how! 1. 1. Don't automatically reach for food. Instead, ask yourself if you're really hungry. If you haven't eaten in a while and your energy is low, maybe your body is telling you to eat! In that case, have a healthy snack. Don't automatically reach for food. Instead, ask yourself if you're really hungry. If you haven't eaten in a while and your energy is low, maybe your body is telling you to eat! In that case, have a healthy snack. 2. 2. One of the best ways to beat cravings is to distract yourself. Take a walk or get up from your desk and move. Sometimes just changing your surroundings can change the way you feel! One of the best ways to beat cravings is to distract yourself. Take a walk or get up from your desk and move. Sometimes just changing your surroundings can change the way you feel! 3. 3. Do something manual like knitting, typing an e-mail, or giving yourself a manicure. When your hands are busy, it's hard to snack. Do something manual like knitting, typing an e-mail, or giving yourself a manicure. When your hands are busy, it's hard to snack. 4. 4. Thirst can also feel like hunger! Drink a refreshing gla.s.s of water and then see how you feel. Thirst can also feel like hunger! Drink a refreshing gla.s.s of water and then see how you feel. 5. 5. Sip some tea. With so many great flavors, you can calm any craving. Want something fruity? Try ginger peach. For something spicy, look for vanilla licorice. Sip some tea. With so many great flavors, you can calm any craving. Want something fruity? Try ginger peach. For something spicy, look for vanilla licorice. 6. 6. Call a friend. One who understands what it's like to trim down may be your best bet, but anyone who can help you take your mind off what you're longing for is great. Call a friend. One who understands what it's like to trim down may be your best bet, but anyone who can help you take your mind off what you're longing for is great. 7. 7. Do your Daily Dozen workout. Again, this will distract you and replace something detrimental, like a potential pig-out, with something healthy. Do your Daily Dozen workout. Again, this will distract you and replace something detrimental, like a potential pig-out, with something healthy. 8. 8. Write in a journal. Cravings can often be more emotional than physical. Write in a journal. Cravings can often be more emotional than physical. 9. 9. Take a nap. Sometimes fatigue makes us reach for something unhealthy. Take a nap. Sometimes fatigue makes us reach for something unhealthy. 10. 10. Eat one serving of something that calms your craving but isn't full of fat and calories. Crave chocolate? Try a sugar-free fudge pop. Have a sweet tooth? Satisfy it with the delicious and healthy baked apple, which counts as 1 fruit on the Daily Dozen Plan. I've included the recipe on the next page. Eat one serving of something that calms your craving but isn't full of fat and calories. Crave chocolate? Try a sugar-free fudge pop. Have a sweet tooth? Satisfy it with the delicious and healthy baked apple, which counts as 1 fruit on the Daily Dozen Plan. I've included the recipe on the next page. 11. 11. Pop a piece of gum in your mouth. Sometimes the act of chewing is enough to get your mind off that pesky craving. Pop a piece of gum in your mouth. Sometimes the act of chewing is enough to get your mind off that pesky craving. 12. 12. Go for it. Yes, eat what you crave. But try to have only three bites of it. Savor every bite. Often all you need is a little taste of what you're longing for. Go for it. Yes, eat what you crave. But try to have only three bites of it. Savor every bite. Often all you need is a little taste of what you're longing for. Baked Cinnamon Apple Baked Cinnamon Apple1 medium apple, coredCinnamon, to tasteCinnamon stickPreheat the oven to 400 degrees Fahrenheit. Wash the apple. Cut out the center core. Place the apple in a small baking dish and add just enough water to cover inch of the apple's bottom. Sprinkle with cinnamon, and add the cinnamon stick to the cored center. Bake for 12 minutes, or until the apple can be pierced with a sharp knife.

My Daily Dozen Wednesday Checklist .

WEEK ONE.

WEEK TWO.

WEEK THREE.

I ate my Daily Dozen Foods .

VEGGIE.

VEGGIE.

VEGGIE.