Denise's Daily Dozen Part 11

Lift your arms up and straight out to the sides. Return to the start position. Time: 1 minute.

CHALLENGE: CHALLENGE: Lift your arms, leading with your elbows. Lift your arms, leading with your elbows.7. Push-Ups This cla.s.sic exercise works your whole body, especially your chest.The staggered hand position targets muscles you didn't even know you had.

Get into a push-up position where you're balancing on your knees and hands. Make sure your hands are right beneath your shoulders and that your body forms one long line from your head to your toes. Also, be sure you're not balancing on your kneecaps, and keep your back straight. Lower your body toward the floor. Push up to return to the start. Time: 15 seconds. Position your hands on the floor with thumbs and pointer fingers touching. Then do push-ups. Time: 15 seconds. Bring your arms close to the sides of the body for tricep push-ups. Time: 15 seconds. ULTIMATE SPIDER-MAN PUSH-UP ULTIMATE SPIDER-MAN PUSH-UP: Do push-ups-and each time you come up, bring one knee toward your chest. Time: 15 seconds. CHALLENGE CHALLENGE: Do push-ups on your toes instead of your knees.8. Plank Rows Buff your back and flatten your tummy all at the same time.

Hold a dumbbell in each hand and position yourself on your hands and knees. Bend your left elbow, bringing the arm up alongside your body. Time: 30 seconds on each side. CHALLENGE CHALLENGE: Do this move on your toes.9. Side Plank Create an hourgla.s.s shape and prevent back pain.

Sit on the floor with your right knee bent in front of you and your left leg extended out to your left side. Place your right hand on the floor. Lift your body all the way off the floor so you're balancing on the side of your right knee and hand. Extend your left arm straight up toward the ceiling. Time: 30 seconds on each side. CHALLENGE CHALLENGE: Straighten your legs and balance on your feet.10. Back Strengthener Your spine is your lifeline; keep it healthy and strong.

Holding a dumbbell in each hand, lie on the floor on your stomach with your legs extended straight and your arms out to the side. Slowly lift your arms and upper body off the floor, and lower yourself back down. Take your time, making the muscle do the work, not momentum, and be sure to squeeze your b.u.t.tocks to protect your lower back. Time: 1 minute. CHALLENGE CHALLENGE: Lift your legs off the floor, too, and extend your arms along the sides of your body.11. Lat Pull-Down with Abs Flatten and firm your lower tummy and your back.

Lie on your back with your knees bent, feet flat on the floor. Hold one weight in both hands and extend your arms straight above your head. Lift one knee toward your chest as you lift the arms so they're extended right above your chest. Then lower leg and arms to start and switch legs. Alternate legs repeatedly. Time: 1minute. CHALLENGE CHALLENGE: Lie on the floor with your legs extended straight up toward the ceiling. Lower one leg as you lower the arms toward the floor.

12. Cla.s.sic Crunch This oldie but goodie really works. Try all three ways to see results quickly.

Lie on your back on the floor with your legs bent and feet flat on the floor. Place your hands behind your head and use your abs to help lift your head, neck, and shoulders off the floor, and then relax. Lift and lower (crunch). Time: 20 seconds. Cross your arms in front of your chest while crunching. Time: 20 seconds. Extend your arms up above your head while crunching. Time: 20 seconds.A Dozen Tips from Denise: How to Soothe Muscle SorenessWith my warm-ups and stretches, you'll move in a certain sequence that helps prevent soreness. That said, muscle soreness after the first few days of exercise is totally normal. (Note that this overall feeling in your body and muscles is different from pain. If you experience elevated pain in one localized area for more than four days, get it checked out by your health-care professional.) Soreness is a sign that you worked muscles that haven't been worked in a while. If you're stiff or sore after your first few workouts, try some of these easy solutions to get you back on your feet and feeling better. But don't quit! Consistency is the key to success. Remember your goals and the reasons you wanted to make positive changes. Then treat your tired muscles with...

1. Ice packs. Ice packs. 2. 2. Warm compresses. Warm compresses. 3. 3. A heating pad. A heating pad. 4. 4. Over-the-counter pain relievers. Over-the-counter pain relievers. 5. 5. A soak in bathwater with Epsom salts. A soak in bathwater with Epsom salts. 6. 6. Stretches to boost circulation, which heals your body (see Stretches to boost circulation, which heals your body (see Sunday's Yoga Stretch Workout Sunday's Yoga Stretch Workout). 7. 7. A yoga cla.s.s. A yoga cla.s.s. 8. 8. A ma.s.sage to help release lactic acid buildup, which causes that sore feeling. A ma.s.sage to help release lactic acid buildup, which causes that sore feeling. 9. 9. Topical creams that contain menthol and/or camphor. Topical creams that contain menthol and/or camphor. 10. 10. Lots of water to help flush lactic acid out of the muscles. Lots of water to help flush lactic acid out of the muscles. 11. 11. Enough sleep. Enough sleep. 12. 12. Movement. Walking it off can really help. Movement. Walking it off can really help. It may sound contradictory, but research shows the best remedy for exercise-induced soreness is to keep moving. By going for a walk or bike ride, you'll pump nutrients to your muscles and help speed up the healing process. It may sound contradictory, but research shows the best remedy for exercise-induced soreness is to keep moving. By going for a walk or bike ride, you'll pump nutrients to your muscles and help speed up the healing process.

THURSDAY'S DAILY DOZEN MEAL PLANSEating right isn't about willpower. It's about changing those bad habits.

Week One Thursday Daily Dozen Meal Plan Adding flaxseed to your meals is a simple way to get your fill of all-important omega-3 fatty acids. I love flaxseed on oatmeal-like you'll have today for breakfast-but also enjoy sprinkling it on top of yogurt, cold cereal, or salads, and even stirring it into smoothies. You can also mix it into the batter when baking low-fat m.u.f.fins or breads to give them a nutritional boost. (Your husband and kids won't know the difference!) You'll also have half an apple for breakfast and will want to save the other half to add to your Turkey & Apple Pita for lunch. The Veggie Quesadilla for dinner is proof that you can have food that tastes like takeout without all the fat, grease, and calories. It's a simple, quick vegetarian meal that even meat lovers will enjoy.

BREAKFAST.

1 cup cooked oatmeal (prepared with 1 cup skim milk) (1 grain + 1 protein + 1 healthy fat) 2 tablespoons ground flaxseed, for topping (1 healthy fat) Granny Smith apple, for topping ( fruit) Men add: 1 whole Granny Smith apple (1 fruit) 1 whole Granny Smith apple (1 fruit) BEWARE OF THE SALTSHAKER BEWARE OF THE SALTSHAKEROnce you start reading food labels, you'll be amazed at how much salt is hiding in certain foods. This can be a problem if you're trying to lower your blood pressure. (Too much can also cause bloating.) For example, salt (and sugar, too) is often increased in low-fat items to make up for the lack of flavor. Pa.s.s on foods with more than 480 mg of sodium per serving, limit your salt intake to 2,400 mg a day, gradually cutting it all the way to 1,800 per day.

MORNING SNACK.

1 medium orange (1 fruit) Men add: cup low-fat cottage cheese and 1 ounce pistachios (1 protein + 1 healthy fat) cup low-fat cottage cheese and 1 ounce pistachios (1 protein + 1 healthy fat) LUNCH.

Turkey & Apple Pita (1 grain + 1 protein + 1 veggie + fruit) AFTERNOON SNACK.

1 pear (1 fruit) Men add: 1 pear (1 fruit) 1 pear (1 fruit) DINNER.

Veggie Quesadilla (1 grain + 2 veggie + 1 protein) cup salsa 2 tablespoons light sour cream Turkey & Apple Pita1 whole wheat pita1 tablespoon honey mustard3 ounces roasted turkey breast1 cup baby spinach Granny Smith apple, slicedCut the pita in half so you have two pockets. Add honey mustard and then divide the ingredients between the two pockets to fill them. Veggie Quesadilla Veggie Quesadilla1 teaspoon olive or canola oil1 whole wheat tortilla1 cup packaged broccoli slaw (shredded broccoli and carrots) cup thinly sliced onion cup thinly sliced bell pepper cup low-fat shredded Monterey Jack cheeseHeat the oil in a skillet over medium heat. Place all the veggies on one side of the tortilla, top with cheese, and gently fold in half. Transfer the filled tortilla to the skillet and cook for 2 to 3 minutes per side (pressing down on it with a spatula) until the cheese is melted.

NUTRITION INFORMATION FOR THE DAY:.

WOMEN.

MEN MEN.

Calories: 1,223 kcal 1,223 kcal Calories: Calories: 1,535 kcal 1,535 kcal Total Fat: 30 g 30 g Total Fat: Total Fat: 43 g 43 g Saturated Fat: 8 g 8 g Saturated Fat: Saturated Fat: 10 g 10 g Total Carbohydrate: 189 g 189 g Total Carbohydrate: Total Carbohydrate: 232 g 232 g Protein: 56 g 56 g Protein: Protein: 80 g 80 g Sodium: 1,922 mg 1,922 mg Sodium: Sodium: 2,039 mg 2,039 mg Fiber: 31 g 31 g Fiber: Fiber: 42 g 42 g

DAILY DOZEN TOTALS FOR THE DAY:.

WOMEN.

MEN MEN.

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

Week Two Thursday Daily Dozen Meal Plan You've been eating the Daily Dozen way for a week and a half now, but don't get discouraged if you're still craving unhealthy foods. It actually takes two to three weeks to reset your eating habits, so don't give up! Your appet.i.te will adjust. In fact, a lot of people say that once they get in the habit of healthy eating, they feel sick when they eat the high-fat foods that they used to love. Enjoy today's easy-to-make smoothie for breakfast. I think smoothies are a great way to eat a nutritious meal without taking a lot of time, and they're easy to take with you on the go. Plus, with frozen fruits you can enjoy out-of-season sweet produce all year.

WATCH OUT FOR WHITE KNUCKLES WATCH OUT FOR WHITE KNUCKLESIf your knuckles are turning white when you lift your dumbbells, stop and reevaluate. You should be holding your weights firmly enough so that you won't drop them, not squeezing them so tightly that your hands begin to hurt. After all, exercise should feel good all over!

BREAKFAST.

Pineapple-Berry Smoothie (3 fruit + 1 protein) MORNING SNACK.

1 granola bar (no more than 200 calories) (1 grain) Men add: 1 medium banana (1 fruit) 1 medium banana (1 fruit) Pineapple-Berry Smoothie Pineapple-Berry Smoothie1 cup frozen mixed berries1 cup chopped pineapple1 cup nonfat Greek yogurt4 fluid ounces orange juiceAdd the ingredients to a blender and blend until smooth.

LUNCH.

Veggie Sandwich (2 grain + 1 veggie + 1 healthy fat) AFTERNOON SNACK.

1 hard-boiled egg (1 protein) Men add: 1 hard-boiled egg (1 protein) 1 hard-boiled egg (1 protein) 1 ounce pretzels DINNER.

4 ounces grilled chicken breast (1 protein) 12 stalks steamed asparagus (2 veggie) 2 cups mixed greens (2 veggie) 2 tablespoons light honey mustard salad dressing Men add: 1 slice whole-grain toast (1 grain) 1 slice whole-grain toast (1 grain) Veggie Sandwich Veggie Sandwich2 slices whole wheat bread, toasted cup diced avocado cup chopped grilled or roasted eggplant cup chopped roasted red pepperSpread avocado on each slice of bread, then layer one slice with the eggplant and red pepper. Top with the second slice of bread.

NUTRITION INFORMATION FOR THE DAY:.

WOMEN.

MEN MEN.

Calories: 1,303 kcal 1,303 kcal Calories: Calories: 1,635 kcal 1,635 kcal Total Fat: 33 g 33 g Total Fat: Total Fat: 41 g 41 g Saturated Fat: 6 g 6 g Saturated Fat: Saturated Fat: 8 g 8 g Total Carbohydrate: 184 g 184 g Total Carbohydrate: Total Carbohydrate: 239 g 239 g Protein: 76 g 76 g Protein: Protein: 92 g 92 g Sodium: 1,201 mg 1,201 mg Sodium: Sodium: 1,440 mg 1,440 mg Fiber: 27 g 27 g Fiber: Fiber: 37 g 37 g

DAILY DOZEN TOTALS FOR THE DAY:.

WOMEN.

MEN MEN.

3 protein 4 protein 4 protein 5 veggie 5 veggie 5 veggie 3 fruit 4 fruit 4 fruit 3 grain 4 grain 4 grain 1 healthy fat 1 healthy fat 1 healthy fat

Week Three Thursday Daily Dozen Meal Plan Some people dream about success; others wake up and work at it. You can make healthy eating and weight loss a reality. Just do it!

What they say about breakfast is true. It really is is the most important meal of the day! Breakfast is your time to refuel after a long night of not eating; it also packs the nutrients and energy you need to take on the day and it helps jump-start your metabolism! I know if I miss breakfast for some reason, I feel tired and sluggish the rest of the day. In fact, studies show that kids who eat breakfast actually do better in school-so think of how this AM meal can help the most important meal of the day! Breakfast is your time to refuel after a long night of not eating; it also packs the nutrients and energy you need to take on the day and it helps jump-start your metabolism! I know if I miss breakfast for some reason, I feel tired and sluggish the rest of the day. In fact, studies show that kids who eat breakfast actually do better in school-so think of how this AM meal can help you you function better throughout your day, too! The best bet is a morning meal that contains protein and fiber like today's whole-grain cereal (one of my favorites is Kas.h.i.+ Heart to Heart) and skim milk (yes, a cup of milk can have eight grams of protein). This combination will keep your stomach from growling and give you long-lasting energy. If you do get hungry midmorning, the peanut b.u.t.ter and celery combo is satisfying without sabotaging your diet. For lunch, you'll have soup-a meal that's always filling. Just make sure your soup is low in sodium and broth-based like today's minestrone rather than a cream-based soup, which can be high in fat and calories. The broccoli you'll eat with your soup is full of cancer-fighting, energy-boosting compounds, and even the little bit of lemon that you'll squirt it with offers you vitamin C, among other health benefits. All my sisters are fabulous cooks, and tonight you'll see that when you taste my sister Kristine's Go-To Chicken for dinner. It's so simple to make and doesn't require any fancy ingredients, yet it has a unique, delicious taste that you'll love. function better throughout your day, too! The best bet is a morning meal that contains protein and fiber like today's whole-grain cereal (one of my favorites is Kas.h.i.+ Heart to Heart) and skim milk (yes, a cup of milk can have eight grams of protein). This combination will keep your stomach from growling and give you long-lasting energy. If you do get hungry midmorning, the peanut b.u.t.ter and celery combo is satisfying without sabotaging your diet. For lunch, you'll have soup-a meal that's always filling. Just make sure your soup is low in sodium and broth-based like today's minestrone rather than a cream-based soup, which can be high in fat and calories. The broccoli you'll eat with your soup is full of cancer-fighting, energy-boosting compounds, and even the little bit of lemon that you'll squirt it with offers you vitamin C, among other health benefits. All my sisters are fabulous cooks, and tonight you'll see that when you taste my sister Kristine's Go-To Chicken for dinner. It's so simple to make and doesn't require any fancy ingredients, yet it has a unique, delicious taste that you'll love.

STAND TALL STAND TALLMom always told you to stand up straight, and you know what? She was right! Your posture is important whether you're sitting or standing. Tuck in your tummy, keep your back straight, and relax your shoulders. Your posture speaks volumes. Make sure yours says confidence!

BREAKFAST.

1 cup whole-grain cereal (1 grain) Men add: cup whole-grain cereal ( grain) cup whole-grain cereal ( grain) 1 cup skim milk (1 protein) 1 cup mixed berries (1 fruit) 1 teaspoon ground flaxseed SIP AND STAY HYDRATEDWater is always the best beverage choice, so drink plenty before and after you work out. If you need something with a little more substance to keep you going, try a gla.s.s of skim milk. It has the nutrients you need, but it doesn't have all the sugar you'll find in those fluorescent-colored energy drinks. Now, that's the way to hydrate!

MORNING SNACK.

2 tablespoons natural peanut b.u.t.ter (1 healthy fat) 10 celery sticks (1 veggie) Men add: cup raisins (1 fruit) cup raisins (1 fruit) LUNCH.

2 cups low-sodium minestrone soup (canned or homemade) (2 veggie + 1 protein) 1 cup steamed broccoli with fresh-squeezed lemon juice (1 veggie) 1 medium apple (1 fruit) AFTERNOON SNACK.

1 cup sliced strawberries (1 fruit) 1 teaspoon brown sugar, for topping 1 tablespoon part-skim ricotta cheese, for topping DINNER.

Kristine's Go-To Chicken (1 protein + 1 veggie) 1 cup cooked brown rice (1 grain) Kristine's Go-To Chicken1 tablespoon olive oil4 ounces chicken breast1 clove garlic, chopped cup chopped scallions cup chopped celery cup chopped carrots cup chopped fresh parsley1 bay leaf cup low-sodium chicken brothHeat the oil in a skillet over medium-high heat. Add the chicken breast and brown on both sides. Add the garlic, scallions, celery, carrots, parsley, and bay leaf and saute for 2 to 3 minutes. Add the chicken broth, reduce the heat, and simmer for 20 minutes until the chicken is cooked through.

NUTRITION INFORMATION FOR THE DAY:.

WOMEN.

MEN MEN.

Calories: 1,445 kcal 1,445 kcal Calories: Calories: 1,684 kcal 1,684 kcal Total Fat: 42 g 42 g Total Fat: Total Fat: 44 g 44 g Saturated Fat: 8 g 8 g Saturated Fat: Saturated Fat: 8 g 8 g Total Carbohydrate: 202 g 202 g Total Carbohydrate: Total Carbohydrate: 259 g 259 g Protein: 78 g 78 g Protein: Protein: 85 g 85 g Sodium: 1,670 mg 1,670 mg Sodium: Sodium: 1,739 mg 1,739 mg Fiber: 38 g 38 g Fiber: Fiber: 48 g 48 g

DAILY DOZEN TOTALS FOR THE DAY:.

WOMEN.

MEN MEN.

3 protein 3 protein 3 protein 5 veggie 5 veggie 5 veggie 3 fruit 4 fruit 4 fruit 2 grain 2 grain 2 grain 1 healthy fat 1 healthy fat 1 healthy fat

A Dozen Tips from Denise: Healthy and Happy Food ShoppingYour local supermarket is full of tempting but high-fat goodies, thriving under the guise of being a healthy choice. But you can thwart their efforts by being a savvy shopper. Here's how. 1. 1. Never shop when you're hungry. Every tempting food will call your name and climb into your grocery cart. Plus, a growling stomach may force you to tear into a box of something fattening and high-calorie while you stroll the aisles. Never shop when you're hungry. Every tempting food will call your name and climb into your grocery cart. Plus, a growling stomach may force you to tear into a box of something fattening and high-calorie while you stroll the aisles. 2. 2. Have a healthy meal or afternoon snack before hitting the stores in order to quell cravings and keep those doughnuts, chips, and other goodies from landing in your cart. Have a healthy meal or afternoon snack before hitting the stores in order to quell cravings and keep those doughnuts, chips, and other goodies from landing in your cart. 3. 3. Plan your weekly menus before leaving the house. This will ensure that you stock up on the foods you need to prepare quick and healthy meals daily. With the right items in the house, healthy eating is a cinch. Plan your weekly menus before leaving the house. This will ensure that you stock up on the foods you need to prepare quick and healthy meals daily. With the right items in the house, healthy eating is a cinch. 4. 4. Always read the Nutrition Facts labels of unfamiliar foods to determine whether or not they fit your diet. Always read the Nutrition Facts labels of unfamiliar foods to determine whether or not they fit your diet. 5. 5. If an unhealthy food is even the tiniest bit tempting, don't buy it. After all, you can't eat what you don't have in the house, so avoid the high-fat foods that seduce you late at night. If they're not in the cupboard, you won't hear them call. If an unhealthy food is even the tiniest bit tempting, don't buy it. After all, you can't eat what you don't have in the house, so avoid the high-fat foods that seduce you late at night. If they're not in the cupboard, you won't hear them call. 6. 6. Always shop with a list and don't stray. Keep a master list of healthy foods on your computer and then just circle what you need. This way high-fat, high-cal, and preservative-filled foods won't follow you home. Always shop with a list and don't stray. Keep a master list of healthy foods on your computer and then just circle what you need. This way high-fat, high-cal, and preservative-filled foods won't follow you home. 7. 7. Shop the perimeter of the store. That's where all the healthy items like produce and dairy are. Shop the perimeter of the store. That's where all the healthy items like produce and dairy are. 8. 8. Avoid the center of the store. That's typically where you'll find processed foods like boxes or bags of cookies, chips, and cakes. Avoid the center of the store. That's typically where you'll find processed foods like boxes or bags of cookies, chips, and cakes. 9. 9. Don't let sales, coupons, or specials trick you into buying foods you don't want or need. Just because you can buy five boxes of cake mix for five dollars doesn't mean you should. Don't let sales, coupons, or specials trick you into buying foods you don't want or need. Just because you can buy five boxes of cake mix for five dollars doesn't mean you should. 10. 10. Stock up on pantry essentials like whole wheat pasta, frozen fruits and veggies, and eggs. Always having these items on hand means a good-for-you meal is just minutes away. Stock up on pantry essentials like whole wheat pasta, frozen fruits and veggies, and eggs. Always having these items on hand means a good-for-you meal is just minutes away. 11. 11. Shop solo. If going to the store with your children or husband means you'll come home with a cartful of unhealthy treats, try to hit the stores on your own. This way you won't be guilted into buying foods that no one in your family needs-whether they're watching their waistlines or not. Shop solo. If going to the store with your children or husband means you'll come home with a cartful of unhealthy treats, try to hit the stores on your own. This way you won't be guilted into buying foods that no one in your family needs-whether they're watching their waistlines or not. 12. 12. Don't nibble while you shop. If your supermarket has samples of food or cooking demonstrations, keep your mouth moving by chewing a piece of minty gum. This will curtail any desire to pop those tiny but fattening cheese cubes or quiches into your mouth. Don't nibble while you shop. If your supermarket has samples of food or cooking demonstrations, keep your mouth moving by chewing a piece of minty gum. This will curtail any desire to pop those tiny but fattening cheese cubes or quiches into your mouth.

TWELVE ESSENTIAL PANTRY ITEMSThe following foods are the edible equivalent of the little black dress-something every woman should have on hand at all all times. I stock up on them because these foods can be used in an endless number of ways to make simple, tasty meals. But they're also bursting with nutrients like vitamins and antioxidants that are believed to reduce your risk of cancer, heart disease, and other illnesses. What I love is that with these twelve essential pantry items, it's so easy to pull a healthy meal together in a pinch. That way, even if you haven't made it to the store you won't derail your diet. Get ready to stock up! times. I stock up on them because these foods can be used in an endless number of ways to make simple, tasty meals. But they're also bursting with nutrients like vitamins and antioxidants that are believed to reduce your risk of cancer, heart disease, and other illnesses. What I love is that with these twelve essential pantry items, it's so easy to pull a healthy meal together in a pinch. That way, even if you haven't made it to the store you won't derail your diet. Get ready to stock up!

1. Olive oil. This healthy monounsaturated fat is wonderful on salads, pastas, fish, veggies, and more. Studies reveal that olive oil may help lower bad cholesterol and raise good cholesterol-and as a result reduce your risk of heart disease. Just make sure to keep yours in a dark, cool spot to retain its freshness. Olive oil. This healthy monounsaturated fat is wonderful on salads, pastas, fish, veggies, and more. Studies reveal that olive oil may help lower bad cholesterol and raise good cholesterol-and as a result reduce your risk of heart disease. Just make sure to keep yours in a dark, cool spot to retain its freshness. 2. 2. Canned tomatoes. I love to toss these with pasta as a simple sauce, mix with chicken, or add to chili. Or I'll top a whole wheat pita with canned tomatoes and sprinkle on low-fat cheese for a simple low-cal pizza. Canned tomatoes. I love to toss these with pasta as a simple sauce, mix with chicken, or add to chili. Or I'll top a whole wheat pita with canned tomatoes and sprinkle on low-fat cheese for a simple low-cal pizza. 3. 3. Canned or packaged beans. I'm a big fan of all kinds of beans, including black, kidney, white beans, and lentils. They're high in iron and fiber and add substance to salads, sandwiches, chili, wraps, and tacos. Plus, they've got lots of research behind them. Some studies show that beans may help lower cholesterol and blood sugar; others suggest they may reduce your risk of heart disease. Canned or packaged beans. I'm a big fan of all kinds of beans, including black, kidney, white beans, and lentils. They're high in iron and fiber and add substance to salads, sandwiches, chili, wraps, and tacos. Plus, they've got lots of research behind them. Some studies show that beans may help lower cholesterol and blood sugar; others suggest they may reduce your risk of heart disease. 4. 4. Garlic. There's lots of scientific evidence that points to garlic as a cancer-fighting food thanks to compounds called phytochemicals. And there are hundreds of ways to use garlic. I use it in salad dressings, sauteed veggies, chicken dishes, and soups. Another yummy recipe? Roast it and spread it on whole-grain bread for an enticing appetizer. Garlic. There's lots of scientific evidence that points to garlic as a cancer-fighting food thanks to compounds called phytochemicals. And there are hundreds of ways to use garlic. I use it in salad dressings, sauteed veggies, chicken dishes, and soups. Another yummy recipe? Roast it and spread it on whole-grain bread for an enticing appetizer. 5. 5. Quinoa, barley, and couscous. These grains make great side dishes and are a nice change from plain old rice. Bursting with healthy fiber and other nutrients, quinoa, barley, and couscous taste terrific when combined with veggies, dried fruit, or lean protein. Quinoa, barley, and couscous. These grains make great side dishes and are a nice change from plain old rice. Bursting with healthy fiber and other nutrients, quinoa, barley, and couscous taste terrific when combined with veggies, dried fruit, or lean protein. 6. 6. Potatoes. Everyone loves this number one veggie, and with good reason. It's filled with fiber and pota.s.sium, but it also tastes delicious baked, sauteed, or cut into french fries (make them healthy by baking rather than frying them). Both regular and sweet potatoes can be eaten for any meal or as a satisfying snack. Potatoes. Everyone loves this number one veggie, and with good reason. It's filled with fiber and pota.s.sium, but it also tastes delicious baked, sauteed, or cut into french fries (make them healthy by baking rather than frying them). Both regular and sweet potatoes can be eaten for any meal or as a satisfying snack. 7. 7. Apples. Their high fiber content makes these fruits a filling snack (and one that's easy to toss in your bag to eat on the go), and some studies suggest the pectin they contain can help you feel full longer. I love slices of apple on salad, eaten with low-fat cheese, or heated in the microwave with a dash of cinnamon (it tastes like apple pie without the fat and calories!). Apples. Their high fiber content makes these fruits a filling snack (and one that's easy to toss in your bag to eat on the go), and some studies suggest the pectin they contain can help you feel full longer. I love slices of apple on salad, eaten with low-fat cheese, or heated in the microwave with a dash of cinnamon (it tastes like apple pie without the fat and calories!). 8. 8. Chicken or vegetable broth. With cans or cartons of these broths in your pantry, you can easily and quickly make soups or sauces or add flavor to rice, barley, couscous, quinoa, chicken, or fish. Just make sure to look for the low-sodium variety. Chicken or vegetable broth. With cans or cartons of these broths in your pantry, you can easily and quickly make soups or sauces or add flavor to rice, barley, couscous, quinoa, chicken, or fish. Just make sure to look for the low-sodium variety. 9. 9. Lemons. This little citrus fruit can add zest and a lot of vitamin C to soup, steamed veggies like asparagus and spinach, and fish. You can also squeeze it over chopped fruit or add a dash to hot or cold water or tea for a clean, refres.h.i.+ng drink. Lemons. This little citrus fruit can add zest and a lot of vitamin C to soup, steamed veggies like asparagus and spinach, and fish. You can also squeeze it over chopped fruit or add a dash to hot or cold water or tea for a clean, refres.h.i.+ng drink. 10. 10. Onions. Onions add yummy flavor to almost anything. I use them in salads, veggie dishes, and with chicken and fish. They come in different varieties like Vidalia, red, yellow, and sweet, so experiment to find the one you like best. Onions. Onions add yummy flavor to almost anything. I use them in salads, veggie dishes, and with chicken and fish. They come in different varieties like Vidalia, red, yellow, and sweet, so experiment to find the one you like best. 11. 11. Oatmeal. You can't go wrong with this nutrient-rich breakfast food. It's filling and warm and can be dressed up so many different ways that you'll never get tired of it. Some of my favorite toppings include dried cranberries, raisins, walnuts, cinnamon, almonds, flaxseed, bananas, and fresh berries. Oatmeal. You can't go wrong with this nutrient-rich breakfast food. It's filling and warm and can be dressed up so many different ways that you'll never get tired of it. Some of my favorite toppings include dried cranberries, raisins, walnuts, cinnamon, almonds, flaxseed, bananas, and fresh berries. 12. 12. Pasta. Though pasta got pushed aside in the low-carb craze of years past, it actually can be part of your weight loss plan. Opt for the whole wheat variety, which is healthier, and use just a little pasta with a lot of veggies and great olive oil. I do this for a hearty dinner that my whole family loves. Pasta. Though pasta got pushed aside in the low-carb craze of years past, it actually can be part of your weight loss plan. Opt for the whole wheat variety, which is healthier, and use just a little pasta with a lot of veggies and great olive oil. I do this for a hearty dinner that my whole family loves.

My Daily Dozen Thursday Checklist .

WEEK ONE.

WEEK TWO.

WEEK THREE.

I ate my Daily Dozen Foods .

VEGGIE.

VEGGIE.