Denise's Daily Dozen Part 5

MONDAY'S DAILY DOZEN MEAL PLANSThere's no time like the present.We are going to make healthy food choices today!

Week One Monday Daily Dozen Meal Plan I hope you love today's Feta & Cranberry Salad for lunch! I do. Dried cranberries add sweetness to this midday meal and are full of antioxidants, compounds that can help stave off many diseases. These little dried berries tossed with protein-rich turkey and feta cheese make a salad a filling meal. And that's key. I know lots of people think surviving on salads is the way to lose weight, but unless a salad is topped with some protein and healthy fat, you'll find yourself ravenous shortly after you eat it. I also know that you're going to enjoy tonight's Maple Glazed Grilled Salmon, a dish my whole family loves because it's sweet and filling at the same time. Of course, I like it because it's rich in omega-3 fatty acids, which reduce inflammation in the body and in turn help protect against so many things-from arthritis to wrinkles.

BREAKFAST.

1 egg + 2 egg whites scrambled with cup chopped bell pepper (2 protein + veggie) 1 slice whole wheat bread, toasted (1 grain) 1 medium orange (1 fruit) LUNCH.

Feta & Cranberry Salad (3 veggie + 1 protein + fruit + 2 healthy fat) 1 medium banana (1 fruit) Feta & Cranberry Salad3 cups baby spinach cup chopped cuc.u.mber2 ounces roasted turkey breast2 tablespoons crumbled low-fat feta cheese2 tablespoons dried cranberries2 teaspoons extra-virgin olive oil2 teaspoons balsamic vinegarIn a large bowl, combine the spinach, cuc.u.mber, turkey, feta, and cranberries. Drizzle with oil and vinegar.

AFTERNOON SNACK.

2 tablespoons unsalted almonds (1 healthy fat) 1 medium apple (1 fruit) DINNER.

Maple Glazed Grilled Salmon (women: 1 protein; 1 protein; men: men: 1 protein) 1 protein) cup cooked brown rice ( grain) cup steamed mixed vegetables ( veggie) Maple Glazed Grilled Salmon2 teaspoons maple syrup1 tablespoon reduced-sodium soy sauceWomen: 3 ounces grilled salmon 3 ounces grilled salmonMen: 5 ounces grilled salmon 5 ounces grilled salmonPreheat the grill. Combine the maple syrup and soy sauce in a small bowl. Place the salmon skin-side down on the grill and brush the sauce combination on top. Grill for approximately 10 minutes per inch of thickness or until cooked all the way through.

NUTRITION INFORMATION FOR THE DAY:.

WOMEN.

MEN MEN.

Calories: 1,248 kcal 1,248 kcal Calories: Calories: 1,504 kcal 1,504 kcal Total Fat: 35 g 35 g Total Fat: Total Fat: 46 g 46 g Saturated Fat: 8 g 8 g Saturated Fat: Saturated Fat: 9 g 9 g Total Carbohydrate: 163 g 163 g Total Carbohydrate: Total Carbohydrate: 182 g 182 g Protein: 76 g 76 g Protein: Protein: 96 g 96 g Sodium: 1,708 mg 1,708 mg Sodium: Sodium: 1,759 mg 1,759 mg Fiber: 26 g 26 g Fiber: Fiber: 31 g 31 g

DAILY DOZEN TOTALS FOR THE DAY:.

WOMEN.

MEN MEN.

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

Week Two Monday Daily Dozen Meal Plan Today's 4 Minute Grains for breakfast is something I came up with years ago. It's one of my favorite morning meals when I need something hearty. I love how it fills me up and contains oats and barley, which have so many cholesterol-lowering benefits. They also help regulate your blood sugar, which keeps you feeling full longer and, over the long term, prevents diabetes. And get ready for a yummy dinner that doesn't feel like a diet: the Awesome Chicken Brick Burger. You'll love it and so will everyone else.

BREAKFAST.

4 Minute Grains (1 grain + 1 fruit + healthy fat) 1 banana (1 fruit) MORNING SNACK.

10 baby carrots (1 veggie) cup hummus (1 protein + healthy fat) Men add: cup hummus and 2 hard-boiled egg whites (1 protein + 1 healthy fat) cup hummus and 2 hard-boiled egg whites (1 protein + 1 healthy fat) 4 Minute Grains 4 Minute Grains3 tablespoons quick-cooking barley3 tablespoons Irish oatmeal

cup waterGround cinnamon, to taste cup raisins (or any dried fruit)1 tablespoon raw walnuts...o...b..ne the barley, oats, and water in a microwave-safe bowl and microwave for 2 minutes. Add the cinnamon and raisins and microwave for 2 more minutes. Top with walnuts and serve.

LUNCH.

Turkey & Avocado Wrap (1 grain + 1 protein + 1 veggie + healthy fat) 1 medium apple (1 fruit) Men add: 1 medium apple (1 fruit) 1 medium apple (1 fruit) AFTERNOON SNACK.

cup nonfat Greek yogurt ( protein) cup mixed berries ( fruit) Men add: cup mixed berries ( fruit) cup mixed berries ( fruit) Turkey & Avocado Wrap Turkey & Avocado Wrap1 whole wheat wrap3 ounces roasted turkey breast2 handfuls baby spinach4 slices cuc.u.mber2 tablespoons diced avocadoPlace the wrap on a plate and layer the ingredients inside. Roll up and enjoy!

DINNER.

Awesome Chicken Brick Burger (women: 1 protein + 1 veggie; 1 protein + 1 veggie; men: men: 1 protein + 2 veggies) 1 protein + 2 veggies) Awesome Chicken Brick Burger Awesome Chicken Brick Burger4 ounces ground chicken breast2 tablespoons panko bread crumbs1 scallion, chopped teaspoon minced garlic teaspoon Asian hot chili sauce1 tablespoon bottled teriyaki sauce1 teaspoon honey teaspoon canola oil1 cup arugulaMen add: 1 cup arugulaExcept for the oil and arugula, mix all the ingredients in a large bowl. Then form the mixture into a patty. Add the oil to your pan or grill, heat, and place the patty on the hot pan. Place a brick that is clean and wrapped in foil on top of the burger to press. Cook for about 3 to 4 minutes, flip, and continue cooking for about 3 minutes more until cooked through. Serve the burger over arugula.

NUTRITION INFORMATION FOR THE DAY:.

WOMEN.

MEN MEN.

Calories: 1,263 kcal 1,263 kcal Calories: Calories: 1,426 kcal 1,426 kcal Total Fat: 21 g 21 g Total Fat: Total Fat: 27 g 27 g Saturated Fat: 5 g 5 g Saturated Fat: Saturated Fat: 6 g 6 g Total Carbohydrate: 197 g 197 g Total Carbohydrate: Total Carbohydrate: 214 g 214 g Protein: 78 g 78 g Protein: Protein: 87 g 87 g Sodium: 1,187 mg 1,187 mg Sodium: Sodium: 1,424 mg 1,424 mg Fiber: 23 g 23 g Fiber: Fiber: 29 g 29 g

DAILY DOZEN TOTALS FOR THE DAY:.

WOMEN.

MEN MEN.

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

Week Three Monday Daily Dozen Meal Plan Today's breakfast is one of my personal favorite creations, 4 Minute Grains, which we had for breakfast last Monday as well-but this time we'll add a gla.s.s of skim milk for extra protein. It's a blend of fiber-rich barley and Irish oats, both of which make this morning meal slimming and filling. Plus, it contains raisins, a good source of iron, and walnuts, a fabulous source of vitamin E, antioxidants, and alpha-linolenic acid. The latter is one of the omega-3 fatty acids that's great for your heart as well as your complexion and your hair. I also love this Quick Salmon Salad for lunch. It's another way to get your fill of those important omega-3 fatty acids. Canned salmon is great, but sometimes in summer I'll use leftover grilled salmon from the night before. And dinner's Beef & Broccoli Stir-Fry gives you the tasty flavor of Chinese takeout without the fat, calories, and MSG.

MAKE EATING OUT DIET-FRIENDLY MAKE EATING OUT DIET-FRIENDLYDon't be afraid to ask questions when dining out! It's up to you to make healthy choices, not your waiter. Ask what ingredients entrees contain and how foods are prepared. And never be afraid to ask for changes in your order like salad dressing on the side, a dish cooked with less oil, or the chance to subst.i.tute something fattening like french fries or a mayo-based salad with steamed veggies, a salad, or fruit. Remember: You are paying for your meal; you should get what you want! Quick Salmon Salad Quick Salmon Salad cup boneless canned salmon1 teaspoon extra-virgin olive oil1 tablespoon lemon juice1 teaspoon minced red onion1 teaspoon chopped fresh parsley1 teaspoon capers, rinsed and drained1 teaspoon red wine vinegarSalt and pepper, to taste2 cups mixed greensIn a medium bowl, combine all ingredients except the greens; toss to combine. Serve over mixed greens.

BREAKFAST.

4 Minute Grains (see recipe) (1 grain + 1 fruit + healthy fat) (1 grain + 1 fruit + healthy fat) 1 cup skim milk (1 protein) Men add: 1 cup grapes (1 fruit) 1 cup grapes (1 fruit) MORNING SNACK.

1 tablespoon natural peanut b.u.t.ter (I like Smucker's Natural Peanut b.u.t.ter)( healthy fat) 6 whole wheat crackers (1 grain) Beef & Broccoli Stir-Fry1 teaspoon canola oil1 clove garlic, minced1 teaspoon freshly grated ginger4 ounces flank steak, thinly sliced1 cup chopped broccoli cup sliced red onion1 tablespoon reduced-sodium soy sauce1 teaspoon Chinese five-spice powderHeat the oil in a large wok or skillet over medium-high heat. Add the garlic, ginger, and steak; toss and cook for about 2 minutes. Add the broccoli, onion, soy sauce, and five-spice powder. Continue to stir-fry until the broccoli is bright green and slightly tender.

LUNCH.

Quick Salmon Salad (1 protein + 1 healthy fat + 2 veggie) 1 medium banana (1 fruit) AFTERNOON SNACK.

1 medium apple (1 fruit) DINNER.

Beef & Broccoli Stir-Fry (1 protein + 1 veggie) cup cooked brown rice ( grain) Men add: cup cooked brown rice ( grain) cup cooked brown rice ( grain) NUTRITION INFORMATION FOR THE DAY:.

WOMEN.

MEN MEN.

Calories: 1,380 kcal 1,380 kcal Calories: Calories: 1,676 kcal 1,676 kcal Total Fat: 41 g 41 g Total Fat: Total Fat: 51 g 51 g Saturated Fat: 8 g 8 g Saturated Fat: Saturated Fat: 10 g 10 g Total Carbohydrate: 184 g 184 g Total Carbohydrate: Total Carbohydrate: 232 g 232 g Protein: 81 g 81 g Protein: Protein: 88 g 88 g Sodium: 1,514 mg 1,514 mg Sodium: Sodium: 1,535 mg 1,535 mg Fiber: 24 g 24 g Fiber: Fiber: 28 g 28 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 2 grain 3 grain 3 grain 2 healthy fat 2 healthy fat 2 healthy fat

TRUE BEAUTY DOESN'T COME FROM A BOTTLE TRUE BEAUTY DOESN'T COME FROM A BOTTLEWhat I find beautiful is a person who takes care of herself by eating well and exercising regularly. It's not about crow's-feet or a few extra pounds. You can't bottle and apply the glow of good health or the look of confidence that feeling good about yourself radiates. It comes from within, and you can develop it yourself.

A Dozen Tips from Denise: Twelve Ways to Trim Your Body and Your Food CostsI often hear people say that eating healthy is too expensive, but I disagree. Sure, some fast food costs less than a dollar. But it's not worth it to eat all that heart-clogging fat and high-calorie food, especially when there are some easy ways to make healthy foods fit your budget and watch your waistline and your wallet. Here, some of my favorite tips: often hear people say that eating healthy is too expensive, but I disagree. Sure, some fast food costs less than a dollar. But it's not worth it to eat all that heart-clogging fat and high-calorie food, especially when there are some easy ways to make healthy foods fit your budget and watch your waistline and your wallet. Here, some of my favorite tips: 1. 1. Buy in bulk. I buy whole grains, nuts, dried beans, oats, dried fruits, and organic brown rice in bulk at places like Costco, Sam's Club, and BJ's. Because you're not paying for extra packaging or marketing, your price per pound is a lot cheaper. Buy in bulk. I buy whole grains, nuts, dried beans, oats, dried fruits, and organic brown rice in bulk at places like Costco, Sam's Club, and BJ's. Because you're not paying for extra packaging or marketing, your price per pound is a lot cheaper. 2. 2. Don't buy small packages. It may be easier to buy portion-size packages of food, but those little bags are often more expensive. Instead, I suggest buying the large package-say, of crackers or pretzels-and then dividing it into small portions in individual plastic bags when you get home. (They even make hundred-calorie plastic bags, which make it a cinch to eat healthy on a dime!) Don't buy small packages. It may be easier to buy portion-size packages of food, but those little bags are often more expensive. Instead, I suggest buying the large package-say, of crackers or pretzels-and then dividing it into small portions in individual plastic bags when you get home. (They even make hundred-calorie plastic bags, which make it a cinch to eat healthy on a dime!) 3. 3. Shop locally. I go to a store in my area called the Mediterranean Bakery because it's a great bargain. I buy local produce and very reasonably priced olive oil there. I also go to my local farmer's market on Sat.u.r.day mornings. It's fresh and wholesome, less expensive, and you're supporting local farmers. Shop locally. I go to a store in my area called the Mediterranean Bakery because it's a great bargain. I buy local produce and very reasonably priced olive oil there. I also go to my local farmer's market on Sat.u.r.day mornings. It's fresh and wholesome, less expensive, and you're supporting local farmers. 4. 4. Buy seasonally. I plan my recipes and weekly menus around what's currently in season. These foods are lower in price and typically have much better flavor, too. Buy seasonally. I plan my recipes and weekly menus around what's currently in season. These foods are lower in price and typically have much better flavor, too. 5. 5. Grow your own. Homegrown is always best. I have my own herb garden in my kitchen. I can take snips of what I need, like fresh basil, thyme, parsley, and rosemary, and it costs me just pennies. Grow your own. Homegrown is always best. I have my own herb garden in my kitchen. I can take snips of what I need, like fresh basil, thyme, parsley, and rosemary, and it costs me just pennies. 6. 6. Cook yourself. Restaurant meals tend to be pricier than what you'd eat at home, plus you don't know exactly what goes into them so it's harder to track fat and calories. I love to cook at home because I can control exactly what ingredients are in my food-such as how much salt or oil is used-as well as portion size. I also know that there are no preservatives, something you can't guarantee at fast-food or other restaurants. Cook yourself. Restaurant meals tend to be pricier than what you'd eat at home, plus you don't know exactly what goes into them so it's harder to track fat and calories. I love to cook at home because I can control exactly what ingredients are in my food-such as how much salt or oil is used-as well as portion size. I also know that there are no preservatives, something you can't guarantee at fast-food or other restaurants. 7. 7. Pick inexpensive edibles. Foods that give you more nutritional bang for your buck include potatoes, beans, eggs, milk, and canned tuna and soups. These foods have low price tags but are high in vitamins, minerals, and other healthy compounds. Did you know an Idaho potato only costs about a quarter? Pick inexpensive edibles. Foods that give you more nutritional bang for your buck include potatoes, beans, eggs, milk, and canned tuna and soups. These foods have low price tags but are high in vitamins, minerals, and other healthy compounds. Did you know an Idaho potato only costs about a quarter? 8. 8. Split costs with a friend. Sometimes the food at those warehouse stores Split costs with a friend. Sometimes the food at those warehouse stores is is less expensive but comes in huge packages that you can't possibly finish. Instead, find a friend to split some of these items with. less expensive but comes in huge packages that you can't possibly finish. Instead, find a friend to split some of these items with. 9. 9. Make restaurant meals more cost-efficient. Today's restaurant meals are bigger than ever. Instead of eating too much and regretting it later or wasting food, have your waiter put half your entree in a to-go box before he even brings it to the table. For one price, you get dinner today and another meal for tomorrow! Make restaurant meals more cost-efficient. Today's restaurant meals are bigger than ever. Instead of eating too much and regretting it later or wasting food, have your waiter put half your entree in a to-go box before he even brings it to the table. For one price, you get dinner today and another meal for tomorrow! 10. 10. Cook in bulk. Once you're chopping, dicing, and cooking, why not make more than one meal at once and then freeze it or put it in the fridge for another day? This certainly saves time, but it also saves money since those veggies or other perishable items you bought to cook won't go to waste. Cook in bulk. Once you're chopping, dicing, and cooking, why not make more than one meal at once and then freeze it or put it in the fridge for another day? This certainly saves time, but it also saves money since those veggies or other perishable items you bought to cook won't go to waste. 11. 11. Brown-bag your lunch. Even if you do have a healthy place to buy food at work, it's always cheaper to bring your own. This way, you're not paying marked-up prices for something like a sandwich or salad that you could easily make yourself at home. Brown-bag your lunch. Even if you do have a healthy place to buy food at work, it's always cheaper to bring your own. This way, you're not paying marked-up prices for something like a sandwich or salad that you could easily make yourself at home. 12. 12. Practice good food storage. There's nothing worse than spending good money on healthy foods only to find yourself tossing rotten, unused items like fruits and veggies at the end of the week. Use your refrigerator's crisper drawers for vegetables, and when you freeze foods make sure the containers you use are made for the freezer (this helps ward off freezer burn and loss of flavor). Practice good food storage. There's nothing worse than spending good money on healthy foods only to find yourself tossing rotten, unused items like fruits and veggies at the end of the week. Use your refrigerator's crisper drawers for vegetables, and when you freeze foods make sure the containers you use are made for the freezer (this helps ward off freezer burn and loss of flavor). TWELVE WAYS TO SPICE UP YOUR WATER TWELVE WAYS TO SPICE UP YOUR WATERPlain H2O can get boring, but drinking enough water is critical when you're trying to lose weight. To make sure you drink a lot throughout the day, keep a full bottle with you at all times and sip often. You can also make it a bit more exciting and appetizing by adding one of the following to a big jug of water you keep in the fridge to sip throughout the day. I feel like I'm at a spa when I do this, and it makes it a lot easier to drink the required eight gla.s.ses of water a day. 1. 1. Slices of cuc.u.mber (I love the seedless ones!). Slices of cuc.u.mber (I love the seedless ones!). 2. 2. Orange wedges. Orange wedges. 3. 3. Shredded ginger. Shredded ginger. 4. 4. Mint leaves. Mint leaves. 5. 5. Chopped strawberries. Chopped strawberries. 6. 6. Two splashes of grapefruit juice. Two splashes of grapefruit juice. 7. 7. Lemon slices. Lemon slices. 8. 8. A peppermint tea bag. A peppermint tea bag. 9. 9. Green tea drops (available at most health food stores). Green tea drops (available at most health food stores). 10. 10. A teaspoon of cranberry juice. A teaspoon of cranberry juice. 11. 11. Celery sticks. Celery sticks. 12. 12. Ice cubes made from orange juice. Ice cubes made from orange juice.

My Daily Dozen Monday Checklist .

WEEK ONE.

WEEK TWO.

WEEK THREE.

I ate my Daily Dozen Foods .

VEGGIE.

VEGGIE.

VEGGIE.

FRUIT.

FRUIT.

FRUIT.

PROTEIN.