Denise's Daily Dozen Part 2

Your Daily Dozen Healthy Fats DAILY DOZEN SERVING SIZE: 1 teaspoon of olive oil or flaxseed oil, 2 tablespoons of avocado, 1 ounce or 2 tablespoons of nuts, 12 tablespoons of natural peanut b.u.t.ter 1 teaspoon of olive oil or flaxseed oil, 2 tablespoons of avocado, 1 ounce or 2 tablespoons of nuts, 12 tablespoons of natural peanut b.u.t.ter SOURCES OF UNSATURATED FATS AND OMEGA-3 FATTY ACIDS.

almond b.u.t.ter avocado canola oil flaxseed flaxseed oil grapeseed oil herring mackerel natural peanut b.u.t.ter nuts olive oil salmon seeds sunflower oil vinaigrette salad dressing (healthy oil and vinegar) Water Drinking water is a critical part of losing weight. Water doesn't contain any calories, but it helps make you feel full. (Try sipping a gla.s.s right before meals to help you eat less.) Aim for at least eight 8-ounce gla.s.ses a day, because your cells cannot metabolize excess fat without water, and your organs cannot eliminate toxins without this miracle drink. Your body also needs water for digestion, temperature regulation, and much more. I always drink two gla.s.ses of room-temperature water when I get up in the morning. After sleeping for seven to eight hours, your body is dehydrated and craves water. I also suggest you drink a gla.s.s with each meal and snack and every fifteen to twenty minutes during a workout so that you'll have more energy to finish your session (or even exercise longer than you planned!). Make it easy to access water by installing a filter in your water tank or on your kitchen faucet. I just did and it's great. I fill up my reusable food-grade stainless-steel bottle so I always have a refres.h.i.+ng drink at hand. I mention stainless steel because though more research needs to be done, some experts believe plastic water bottles contain chemicals that may be harmful to our health. To play it safe, I've opted for stainless steel over plastic. It's good for my family and the environment.

FRUIT SWAPS FRUIT SWAPSYou'll be eating a lot of yummy, healthy fruit on the Daily Dozen Plan. But just in case one meal or snack's fruit suggestion doesn't work for you, you can swap it for one of the following. In other words, they're all interchangeable. This way you still get your Daily Dozen Foods and stay within the right calorie count. You can even mix them up, if you like-for example, by having half a cup of raspberries and half a cup of blueberries, or a plum and a tangerine. half a grapefruit half a grapefruit1 orange1 cup pineapple1 peach2 plums1 cup sliced kiwi1 medium banana1 cup chopped melon1 cup strawberries1 cup grapes1 apple1 cup raspberries1 cup blueberries1 cup blackberries1 pear1 cup cherries2 nectarines1 cup sliced mango2 tangerines YOUR DAILY DOZEN REQUIREMENT: Eight 8-ounce gla.s.ses of water Eight 8-ounce gla.s.ses of water ***

Now that you know more about the Daily Dozen Eating Plan, it's time to get started. Just note that at this point, your eating is going to be quite structured, and as I mentioned earlier, I want you to stick closely to the menus for each day. All Daily Dozen Meal Plan recipes are for one serving. This is not only to help you lose weight, but also to make this whole plan super easy. Just a note if you're going out to dinner during these three weeks: Try to order something similar to what's on the plan. For example, if the Daily Dozen dinner is grilled salmon, then order a nice piece of fish and ask them to go easy on the oil and hold the b.u.t.ter.

Once you hit the weight you want to be, you will probably do what I do and keep a mental tab based on making sure you get the twelve important foods for the day. For example, midmorning I usually follow up breakfast with a fruit snack of banana, apple, orange, half a grapefruit, or berries. At lunch I remember to squeeze in more veggies by eating a spinach salad, making an arugula, tomato, and turkey sandwich, or having vegetable soup. (Soup takes time to eat, which helps slow you down and prevents you from overeating!) At dinner, I try to eat two more vegetables such as steamed broccoli and asparagus. I've even included recipes for some of my favorite twelve-minute meals at the end of the book-proving that healthy food for the whole family doesn't need to take a lot of time. But no matter how busy I am, as long as I get those daily dozen, I know I've eaten well that day.

Another important point I want to make is that the Daily Dozen Meal Plan really mixes things up so that you never get bored. That's another one of my secrets. I have a lot of variety in my diet. One day I'll eat oatmeal with flaxseed for breakfast; the next, I'll have a Yogurt Parfait. I love to eat fruit for snacks-some days I'll have half a banana with a handful of blueberries; other days, sliced kiwi. The same goes for lunch or dinner. I love eating salads but I don't stick to the same old, same old lettuce. One day the basis of my salad is spinach, another it's some red, leafy greens. As you can see, there's a lot to choose from.

Now that you know the basics, you're ready to get started. Remember that you can do whatever you set your mind to. You are worth the time and the effort. I can't wait for you to be the fit and fabulous person you want to be-and you will will be! Be positive about the road ahead of you. The results will be well worth it! You can and will succeed! be! Be positive about the road ahead of you. The results will be well worth it! You can and will succeed!

GO ORGANIC? GO ORGANIC?While no research proves yet that organic foods are nutritionally better for you, there are several good reasons to buy organic. For one, such foods are wholesome-and better for the environment! Foods labeled USDA Certified Organic are grown without the use of pesticides, synthetic fertilizers, or genetically modified organisms, and organic meats and dairy products are free of antibiotics and growth hormones. Choosing organic foods also supports local farmers who use renewable resources and promote soil and water conservation. The downside to buying organic is that because it costs farmers more to produce these foods, they're often more expensive than their conventional counterparts. That's changing as more and more stores offer these products, but you may want to be selective about which organic foods you buy. I know that I am. When it comes to produce, whether I go organic or not depends on the specific fruit or vegetable. For fruits that aren't as easy to wash, I buy organic. One example of this is berries, because I simply don't have the time (or desire) to sit and scrub each little berry. If it's a bigger fruit or vegetable that's easier to clean or one with a thick skin like oranges, avocados, or bananas, I'll go for what's on sale but don't feel that buying organic is a must. The Environmental Working Group, a nonprofit, has put together a list of foods that it calls the Dirty Dozen because they typically have the most pesticides. They are: When it comes to produce, whether I go organic or not depends on the specific fruit or vegetable. For fruits that aren't as easy to wash, I buy organic. One example of this is berries, because I simply don't have the time (or desire) to sit and scrub each little berry. If it's a bigger fruit or vegetable that's easier to clean or one with a thick skin like oranges, avocados, or bananas, I'll go for what's on sale but don't feel that buying organic is a must. The Environmental Working Group, a nonprofit, has put together a list of foods that it calls the Dirty Dozen because they typically have the most pesticides. They are: 1. 1. Peaches Peaches 2. 2. Apples Apples 3. 3. Bell peppers Bell peppers 4. 4. Celery Celery 5. 5. Nectarines Nectarines 6. 6. Strawberries Strawberries 7. 7. Cherries Cherries 8. 8. Kale Kale 9. 9. Lettuce Lettuce 10. 10. Grapes (imported) Grapes (imported) 11. 11. Carrots Carrots 12. 12. Pears Pears When it comes to other foods like meat or dairy, I'll definitely go organic if I'm buying something that has fat in it, because the fat is where chemicals tend to acc.u.mulate. When it comes to fat-free dairy products, I sometimes buy what's on sale. But whether or not you go organic, the most important thing is that your food choices are healthy ones! When it comes to other foods like meat or dairy, I'll definitely go organic if I'm buying something that has fat in it, because the fat is where chemicals tend to acc.u.mulate. When it comes to fat-free dairy products, I sometimes buy what's on sale. But whether or not you go organic, the most important thing is that your food choices are healthy ones!

Half a Dozen Tension Tamers These are quick simple moves that you can squeeze in throughout your day to de-stress and relax your body. I do them when I'm at the computer because I know that a muscle will stay in a state of tension unless there is a change of activity. Circulation is what helps heal your body. These tension tamers only take a few minutes and can be done without even getting up from your chair. I'd suggest holding each pose for at least twelve seconds. Do them regularly and you'll be amazed at how good you feel.

1. Reach Up This helps lengthen the spine and give s.p.a.ce to each vertebra.

While sitting in a chair, extend your arms toward the ceiling. Reach up as you lengthen your back.

2. Back and Side Stretch Alleviate back tension in one sitting.

From a seated position, place your right hand on your chair and lift your left arm up overhead. Stretch and lean your body over to the right. Repeat for the left side.

3. Chest Lift Improve your posture by doing this daily. Better posture makes you look slimmer.

Sitting up straight in a chair, bend your elbows and place your hands behind your head. Lean back, open your chest, and look up toward the ceiling.

4. Wrist and Forearm A must for preventing wrist pain or, even worse, carpal tunnel syndrome.

Sitting up straight, extend your left arm out at chest height with the palm facing up. Use your right hand to put pressure on the left fingers and stretch the palm forward. Then use your right hand to gently press your fingers down toward your body. Switch hands and repeat.

5. Waist Twist This cures a mult.i.tude of aches, from your back to your shoulders.

Sitting up tall, twist your body to the right and place both hands on the back of your chair or armrest. Use your hands to help twist your upper body to the right even more. Switch sides and repeat.

6. Neck and Shoulder Relaxer Do this anywhere to release tension.

Sitting up tall, bend your elbows and place your hands behind your head. Gently press your head forward and feel a stretch along the back of the neck.Frequently Asked Questions Q: I see that the Daily Dozen Plan starts on a Monday. But what if I start reading your book on a Thursday or other day of the week? I see that the Daily Dozen Plan starts on a Monday. But what if I start reading your book on a Thursday or other day of the week?

A: First of all, congratulations on picking up this book and taking the first step to a healthier, better-looking body. I believe that there's no time like the present to get started, so I don't want you to wait another minute to do so. Instead, open the book to the day of the week you're on-in this case, Thursday-and follow the week one workout and eating plan for that day. Continue doing this until Monday comes. At that point, start with Monday's week one workout and eating plan and follow along from there. This way you've simply given yourself a few bonus days to get fit and eat right. The results will be worth it. I promise!

Q: Can I drink alcohol on the Daily Dozen Plan? Can I drink alcohol on the Daily Dozen Plan?

A: I love a good gla.s.s of red wine once in a while myself. Not only because it tastes good but also because it's got lots of phytonutrients and potent antioxidants like resveratrol, which are good for your heart. However, for the first week of the Daily Dozen plan, you shouldn't have any alcohol and should stick closely to the food plans for each day. This helps you clean out your body and get on the right track. In week two, you can add a gla.s.s of wine if you'd like. Just skip your morning or afternoon snack and save those calories for a gla.s.s of wine in the evening. But only one one drink, because drinking your calories away isn't as filling as eating them. Also, alcohol tends to lower your inhibitions; if you drink too much, you may also find yourself eating too much or eating the wrong foods. drink, because drinking your calories away isn't as filling as eating them. Also, alcohol tends to lower your inhibitions; if you drink too much, you may also find yourself eating too much or eating the wrong foods.

Q: Can I drink coffee and tea on the Daily Dozen Plan? Can I drink coffee and tea on the Daily Dozen Plan?

A: Again, it's all things in moderation. Tea is fine and calorie-free as long as you don't load it up with lots of milk and sugar or use artificial sweeteners, which studies have shown can actually make you gain weight. In fact, I love tea with lemon in the late afternoon when a craving strikes or as something soothing (decaf) to sip before bed. Green tea is fabulous because it's loaded with nutrients, and research suggests that it has amazing health benefits. That said, any kind of tea can be a satisfying treat, and there are so many flavors from fruity to spicy that your options are endless. I actually go in seasons and have a soothing cup of hot tea when it's cold out and a refres.h.i.+ng gla.s.s of iced tea in warmer months. If you like coffee, you can have one cup a day. Just make sure to limit what you put in it because, again, calories from milk, sugar, and creamers can add up quickly. I have one cup of coffee in the morning and just add a splash of skim milk. And definitely steer clear of those calorie-rich drinks available at most coffee bars. These drinks are more like a dessert. All that syrup, whipped cream, and sugar means some of them weigh in at an astonis.h.i.+ng four to five hundred calories, or more!

Q: What do I do if I am allergic to or don't like one of the foods on the plan? For example, one day you have fish, and I can't stand fish. What do I do if I am allergic to or don't like one of the foods on the plan? For example, one day you have fish, and I can't stand fish.

A: Naturally, you shouldn't eat anything that will adversely affect your health. I also believe food is something you should enjoy, so I'd be the last person to tell you to eat something you didn't like just to lose weight. If the plan calls for something you can't eat or just can't stand, simply replace that meal with another meal that's similar. For example, if it's a protein-based dinner of fish that you don't like, look for a dinner within the same week that's also protein-based, like a chicken or bean dish. This way you're probably getting the same items from your Daily Dozen Food list and keeping the calories close to where they should be for that week.

Q: After years of being inactive, I'm trying your Daily Dozen Plan. After a short time, I'm hooked! But how do I get my family moving, too? After years of being inactive, I'm trying your Daily Dozen Plan. After a short time, I'm hooked! But how do I get my family moving, too?

A: Congratulations! Realizing the importance of exercise is one thing, but actually making the commitment to get fit-and healthy-is truly commendable! And it's fantastic that you'd like to encourage your family to exercise as well! Don't worry, getting your family fit shouldn't require begging or bribes. Here are some ideas:

Check out my fitness DVDs that everyone can do together. You can even pick out something that taps into their interests. For example, if your husband is a golfer, he might like a sport-specific DVD that features stretches and workouts that'll help improve his swing. Or maybe my Best Belly Fat-Blaster Best Belly Fat-Blasters DVD that my husband uses. And if your daughter likes to dance, there are plenty of kids' DVDs she can try.

Turn on your kids' favorite radio station or make a mix of tunes with a good beat and turn your living room into a disco.

Engage in some friendly compet.i.tion. Go to the park and see who can speed walk or run the fastest from point A to point B, or play a game of volleyball at the beach or pool.

Go biking together, throw around a Frisbee in the backyard, or go ice-skating. As long as the activity's fun, getting everyone moving will be a snap!

Q: Should I take vitamin supplements on the Daily Dozen Plan? Should I take vitamin supplements on the Daily Dozen Plan?

A: We should all try to get all our vitamins from the food we eat; that's what my meal plan is all about. But because it can be hard to eat perfectly every day and to be sure I get the full amount of all the vitamins I need, I take supplements as my little "insurance." Personally, I like Nature Made vitamins, and this is what I take every day: a multivitamin, a vitamin C (500 mg), a vitamin D (1,000 IU), calcium (1,200 mg), and fish oil (1,200 mg). But check with your doctor to find out what your own specific needs are.

Q: I cook for my spouse and kids, not just myself. Is it okay for my kids to eat the foods on the Daily Dozen Plan? I cook for my spouse and kids, not just myself. Is it okay for my kids to eat the foods on the Daily Dozen Plan?

A: Definitely! In fact, my kids and husband have been eating these meals for years. Though one goal of the Daily Dozen is to help you lose up to twelve pounds in two weeks, the other goal is to teach you how to eat healthy foods. That's why every single meal on the plan is nutrient-rich. Even if your spouse and kids don't need to slim down, we all all need to get as many vitamins, antioxidants, and other important nutrients as we can. By cooking this way for your kids, you'll get them on the right track to healthy eating and teach them how delicious good-for-you foods actually are. This is critical considering our country is experiencing an unprecedented epidemic of childhood obesity. They'll enjoy these tasty meals so much, they won't even know they're eating healthy food. And who says you have to tell them? need to get as many vitamins, antioxidants, and other important nutrients as we can. By cooking this way for your kids, you'll get them on the right track to healthy eating and teach them how delicious good-for-you foods actually are. This is critical considering our country is experiencing an unprecedented epidemic of childhood obesity. They'll enjoy these tasty meals so much, they won't even know they're eating healthy food. And who says you have to tell them?

Q: I have a young child. How did you find time to work out when your children were babies? I have a young child. How did you find time to work out when your children were babies?

A: I admit, it wasn't always easy! When Kelly and Katie were in diapers, it was all about tending to their needs. But I still never let a day go by without trying to fit in some activity! I'd put them in their strollers and take long walks, carry them (believe me, your arms will get toned!), or squeeze in my regular workouts during their naptime. Where there's a will, there's a way! You can do the same, especially because the Daily Dozen workouts are designed for a busy life like yours. Just do the minimum daily requirement of twelve minutes while your child is napping or strap her into her bouncy seat or high chair and let her watch you. (You'll be amazed at how entertaining it is to see Mom or Dad breaking a sweat!) Keeping exercise a priority when your kids are small is a smart thing to do. You'll be happier and less stressed, which will help you be a much more positive and energetic parent. And you'll teach your child that fitness is a natural part of daily life, just like brus.h.i.+ng your teeth. Everyone wins!

Q: I work very late hours and rarely have time to cook. I know that eating out all the time isn't healthy, but it's so much more convenient to pick up pizza, Chinese, or burgers. What other options do I have? I work very late hours and rarely have time to cook. I know that eating out all the time isn't healthy, but it's so much more convenient to pick up pizza, Chinese, or burgers. What other options do I have?

A: The good news? You have plenty of options. It sounds like you'd benefit from preparing meals ahead of time and then storing them in the fridge or freezer. That way, all you have to do when you get home is reheat the food. I do this a lot on Sundays, and it really saves time and makes my busy week easier. At the grocery store, always look for quick-prep side items. For example, plain frozen veggies can be steamed in the microwave in less than ten minutes, as can instant brown rice. You can also pick up some prepared foods from the deli counter, such as roasted turkey and rotisserie chicken (just avoid the fatty skin of the poultry, as well as mayo-laden pasta and potato salads and coleslaw). When eating takeout is truly unavoidable (try not to let this happen more than once a week), go for healthier options, like steamed shrimp and vegetables (with sauce on the side) from your local Chinese restaurant, a grilled chicken sandwich or a single-patty hamburger minus the cheese from the neighborhood burger joint, or a grilled steak with lots of veggies or chicken fajitas (without fatty extras like sour cream) from the nearby Mexican chain. Enjoy!

Q: I tend to be an emotional eater-someone who heads to the refrigerator when I'm stressed, upset, even happy. What can I do to curb this kind of eating? I tend to be an emotional eater-someone who heads to the refrigerator when I'm stressed, upset, even happy. What can I do to curb this kind of eating?

A: First of all, you're not the only one who dives into a bag of chips or a pint of ice cream when times get tough. Almost all of us are emotional eaters at least sometimes (including me!). Sometimes we turn to food to ease emotion or celebrate, such as when we feel happy, sad, anxious, or excited, even though we're not hungry. And the foods we turn to are usually comfort foods that are high in calories and fat and low in nutrients, like ice cream, cookies, and chips.

Emotional eating is nothing to be embarra.s.sed about, but if you allow yourself to eat emotionally on a regular basis, it can be harder to follow a healthy diet and maintain a healthy weight. And I know that's not what you want. You can control emotional eating. You just need another outlet for your emotions so you don't continue to use food to calm down or help yourself feel better. One of the best ways to do this is by keeping a journal. Writing down what's going on in your life and the challenges you are struggling with provides that emotional release you're seeking, so you don't need food for comfort. Take some time to think about exactly what you're feeling, and choose the right words, so they truly represent your emotions. You can put them down on paper or on your computer-your choice. Write at least one journal entry a week, although more is always better! You'll come to love writing in your journal and see it as a secret friend. I know I do!

Q: How can I overcome nighttime snacking? I know I'm eating because it's a habit and I'm bored, but I can't stop. How can I overcome nighttime snacking? I know I'm eating because it's a habit and I'm bored, but I can't stop.

A: This is one of the most common questions that I get. One way to curb this late-night eating is to make sure you have an afternoon snack, which can stabilize you for your entire evening. It helps keep your metabolism going and curbs your appet.i.te before you go home so you don't go nuts. Another way I keep myself from overdoing it at night is by putting a curfew on the kitchen. After 8 PM, turn off the lights and tell yourself, "The kitchen is closed." If you have a door, close it and mentally note that the room is off limits. Another trick is to brush your teeth as soon as you hit that curfew and even rinse with one of those minty mouthwashes. Trust me, nothing-not even your favorite tempting treat-tastes good when you've got that minty taste in your mouth.

Q: What's the best way to track my weight loss? Is it weighing myself or measurements? What's the best way to track my weight loss? Is it weighing myself or measurements?

A: I actually think both the scale and a tape measure are great ways to monitor your progress. The scale is good to keep you on track, but it's not perfect. First, water retention can cause fluctuations in weight (up to four pounds). And because muscle weighs more than fat, the scale may not budge while your body is getting smaller and you're losing inches. In that case and because muscle takes up less room than fat, a measuring tape will show you how well you're progressing. Though you can weigh yourself weekly on this plan, take your measurements on day one and then wait until day twenty-one to take them again. You'll see the inches just melt off.

Use a flexible tape measure to find out the circ.u.mference of your waist, hips, thighs, chest, and upper arms and write down all the numbers (don't worry, this is for your eyes only!). Here's how:

Waist: Although it may be tempting, try not to suck in your belly when you're measuring your waist. Take a deep breath, let it out, and then measure wherever is smallest. If your waist seems to be all the same size, measure around your belly b.u.t.ton. Although it may be tempting, try not to suck in your belly when you're measuring your waist. Take a deep breath, let it out, and then measure wherever is smallest. If your waist seems to be all the same size, measure around your belly b.u.t.ton.

Hips: Measure at the very biggest part. Measure at the very biggest part.

Thighs: Measure wherever they are the biggest. Make sure to measure both thighs. Measure wherever they are the biggest. Make sure to measure both thighs.

Chest: Measure all the way around your chest and back right at your nipple line. For women, make sure not to squish your b.r.e.a.s.t.s as you measure. Measure all the way around your chest and back right at your nipple line. For women, make sure not to squish your b.r.e.a.s.t.s as you measure.

Upper arms: Measure around the biggest point above your elbow. Make sure to measure both upper arms. Measure around the biggest point above your elbow. Make sure to measure both upper arms.

Vertical b.u.t.tocks length: This is the distance from the top of your rear to the bottom of each b.u.t.t cheek (where a pair of traditional underwear would end). You may be able to twist your body around and take this measurement yourself, but it's better if you can enlist someone else to do it from behind (no pun intended!). This is less scientific than some of the other measurements, but it's fun to see the change in your cheeks. My girlfriend did the Daily Dozen workouts for three weeks and found that her rear lifted two inches! This is the distance from the top of your rear to the bottom of each b.u.t.t cheek (where a pair of traditional underwear would end). You may be able to twist your body around and take this measurement yourself, but it's better if you can enlist someone else to do it from behind (no pun intended!). This is less scientific than some of the other measurements, but it's fun to see the change in your cheeks. My girlfriend did the Daily Dozen workouts for three weeks and found that her rear lifted two inches!

DAY 1.

DAY 21.

WAIST.

HIPS.

RIGHT THIGH.

LEFT THIGH.

CHEST.