Denise's Daily Dozen Part 7

Lie on your back with your legs bent and feet flat on the floor. Place a hand towel between your knees and squeeze. Rest your arms by the sides of your body with your palms on the floor. Squeeze your legs together and lift your hips up off the floor. Lift and lower your hips. Time: 30 seconds. Extend your right leg straight at the same height as your thighs. Hold and squeeze your inner thighs together. Time: 15 seconds. Switch legs and repeat.12. Cool-Down Stretches

HIP/b.u.t.t: Sit on the floor with your legs extended straight in front of you. Place your hands behind you with the palms down and fingers facing your body. Lift your hips and b.u.t.t up off the floor and straighten your arms. Elongate the legs and stretch out the chest as you hold. Sit on the floor with your legs extended straight in front of you. Place your hands behind you with the palms down and fingers facing your body. Lift your hips and b.u.t.t up off the floor and straighten your arms. Elongate the legs and stretch out the chest as you hold.

HIP/b.u.t.t: Lie on your back with your legs bent, feet flat on the floor. Lift your legs off the floor and place your right ankle across your left knee. Use the left leg to press the right leg toward your body. Switch legs and repeat. Lie on your back with your legs bent, feet flat on the floor. Lift your legs off the floor and place your right ankle across your left knee. Use the left leg to press the right leg toward your body. Switch legs and repeat.

HAMSTRING STRETCH: Lie on your back with your legs bent, feet flat on the floor. Lift your right leg off the floor and place your hands behind your knee as you straighten the leg and pull it toward your chest. Switch legs and repeat. Lie on your back with your legs bent, feet flat on the floor. Lift your right leg off the floor and place your hands behind your knee as you straighten the leg and pull it toward your chest. Switch legs and repeat.CHALLENGE: Extend the bottom leg straight on the floor while doing the hamstring stretch. Extend the bottom leg straight on the floor while doing the hamstring stretch.

A Dozen Tips from Denise: Easy Ways to Boost Your EnergyThe world we live in is go-go-go all the time. However, sometimes all that going leaves us feeling wiped out and in need of a major energy boost. I'm happy to say there are many healthy ways to get that lift, and most of them take just a few minutes out of your day. Here, some of my favorite ways to feel revived and refreshed. 1. 1. Research shows that the scents of citrus and peppermint can make you feel more energized and alert. Light up a lemon- or mint-fragranced candle, rub on orange or peppermint lotion, or sip some citrus or peppermint tea. Research shows that the scents of citrus and peppermint can make you feel more energized and alert. Light up a lemon- or mint-fragranced candle, rub on orange or peppermint lotion, or sip some citrus or peppermint tea. 2. 2. Breathe. Taking some long deep breaths is a simple way to give yourself an energy boost no matter where you are. Try inhaling for the count of three and exhaling for the count of three. Repeat several times. Breathe. Taking some long deep breaths is a simple way to give yourself an energy boost no matter where you are. Try inhaling for the count of three and exhaling for the count of three. Repeat several times. 3. 3. Good posture also has an impact on your energy level, because how you sit affects how much oxygen can flow through your body. For example, if you sit at a desk all day, often by 3 PM your shoulders are hunched forward and your back is rounded. With that kind of slouched posture, your breathing tends to be shallow-and that means less oxygen is flowing through your body and to your brain. No wonder you're tired! On the other hand, having good posture helps increase your lung capacity, which leaves you feeling more alert. So sit up tall, stretch your arms out to the sides, and look up to the ceiling as you lean slightly back, open your chest, and do the deep breathing recommended above. Good posture also has an impact on your energy level, because how you sit affects how much oxygen can flow through your body. For example, if you sit at a desk all day, often by 3 PM your shoulders are hunched forward and your back is rounded. With that kind of slouched posture, your breathing tends to be shallow-and that means less oxygen is flowing through your body and to your brain. No wonder you're tired! On the other hand, having good posture helps increase your lung capacity, which leaves you feeling more alert. So sit up tall, stretch your arms out to the sides, and look up to the ceiling as you lean slightly back, open your chest, and do the deep breathing recommended above. 4. 4. One of the first things I do when my energy is fading is to drink water. Every cell in our bodies needs water to function at its best, so it makes sense that being dehydrated may slow you down. Grab a bottle of water when you need a lift. (For ideas on how to spice up your H One of the first things I do when my energy is fading is to drink water. Every cell in our bodies needs water to function at its best, so it makes sense that being dehydrated may slow you down. Grab a bottle of water when you need a lift. (For ideas on how to spice up your H2O and make it more appealing, see page 92 page 92.) 5. 5. One of the most important ways to keep your energy up throughout the day is to keep your blood sugar level stable. That's why I never go longer than three to four hours without eating (and why starvation diets leave you feeling exhausted). Even if it's just something small-a handful of almonds, some yogurt, or an apple-it will keep your metabolism going strong and give you the energy you need to get through your busy day. One of the most important ways to keep your energy up throughout the day is to keep your blood sugar level stable. That's why I never go longer than three to four hours without eating (and why starvation diets leave you feeling exhausted). Even if it's just something small-a handful of almonds, some yogurt, or an apple-it will keep your metabolism going strong and give you the energy you need to get through your busy day. 6. 6. Always eat breakfast. This is along the lines of not going too long without eating. When you wake up in the morning, it's likely been at least eight hours since you've eaten-in fact, the word Always eat breakfast. This is along the lines of not going too long without eating. When you wake up in the morning, it's likely been at least eight hours since you've eaten-in fact, the word breakfast breakfast really means to "break the fast"-so your body needs some fuel to give it a kick start. Skip breakfast and you'll start your day behind the eight ball and be starving come noon. really means to "break the fast"-so your body needs some fuel to give it a kick start. Skip breakfast and you'll start your day behind the eight ball and be starving come noon. 7. 7. Skip the sugar. When you're exhausted, it's easy to reach for a sugary snack like cookies or candy thinking it will give you the boost you need. At first it does increase your blood sugar level, so you do feel a little better. The problem is that soon enough, your blood sugar level falls drastically and you're back to feeling wiped out again. Instead, eat plenty of protein Skip the sugar. When you're exhausted, it's easy to reach for a sugary snack like cookies or candy thinking it will give you the boost you need. At first it does increase your blood sugar level, so you do feel a little better. The problem is that soon enough, your blood sugar level falls drastically and you're back to feeling wiped out again. Instead, eat plenty of protein and and carbs, because this combination keeps your energy up and leaves you feeling full longer. carbs, because this combination keeps your energy up and leaves you feeling full longer. 8. 8. Get enough vitamin B Get enough vitamin B6. This nutrient is necessary for a variety of functions in the body such as protein metabolism and proper functioning of your nervous and immune systems. It also helps keep your blood sugar levels stable, which, as I mentioned earlier, is critical if you want to feel alert and wide-eyed. Look for foods that contain B6, including fortified cereals and oatmeal, baked potatoes (make sure to eat the skin), bananas, garbanzo beans, and chicken. 9. 9. This may sound obvious, but getting enough rest is key. I'm a big believer in getting seven to eight hours of sleep a night-if you're not rested, you'll feel worn out before your day even starts. (See This may sound obvious, but getting enough rest is key. I'm a big believer in getting seven to eight hours of sleep a night-if you're not rested, you'll feel worn out before your day even starts. (See page 141 page 141 for tips on improving your sleep.) for tips on improving your sleep.) 10. 10. Eating spinach is another one of my personal energy-boosting tricks. (Yes, Popeye was on to something when he professed his love for this green, leafy vegetable!) It's a rich source of some amazing nutrients like iron (something most women don't get enough of), folic acid, vitamins A, C, E, and K, magnesium, calcium, and an array of antioxidants. I love it in a salad, lightly steamed, or added to a wrap or sandwich. Eating spinach is another one of my personal energy-boosting tricks. (Yes, Popeye was on to something when he professed his love for this green, leafy vegetable!) It's a rich source of some amazing nutrients like iron (something most women don't get enough of), folic acid, vitamins A, C, E, and K, magnesium, calcium, and an array of antioxidants. I love it in a salad, lightly steamed, or added to a wrap or sandwich. 11. 11. Rub your ears. I learned this trick about twenty years ago when I was on a plane flying cross-country. A very interesting doctor I was sitting next to told me that a great way to feel more alert and calm was to use two fingers to gently press down all along the perimeter of your ear. She also suggested rubbing the back of the hard bony part of the ear. I know it sounds a little crazy, but I've been doing it for two decades now so I know it works! Rub your ears. I learned this trick about twenty years ago when I was on a plane flying cross-country. A very interesting doctor I was sitting next to told me that a great way to feel more alert and calm was to use two fingers to gently press down all along the perimeter of your ear. She also suggested rubbing the back of the hard bony part of the ear. I know it sounds a little crazy, but I've been doing it for two decades now so I know it works! 12. 12. Laugh often. You may be, well, laughing at this one, but it's true. Cracking up helps get oxygen flowing through your body and raises your heart rate, all of which can perk you up. So call your funniest friend or watch a silly clip on YouTube and you'll be energized in no time. Laugh often. You may be, well, laughing at this one, but it's true. Cracking up helps get oxygen flowing through your body and raises your heart rate, all of which can perk you up. So call your funniest friend or watch a silly clip on YouTube and you'll be energized in no time.

TUESDAY'S DAILY DOZEN MEAL PLANSBe kind to your body, and it will be kind back!

Week One Tuesday Daily Dozen Meal Plan Breakfast today feels like an indulgent dessert-without the fat and calories. The fruits it contains-mangoes and strawberries-are bursting with vitamins that boost your immune system and also enhance collagen production so your skin looks and feels younger. I know eating chicken when you're trying to lose weight can get boring, but that's not the case with the cilantro and lime chicken dish that you'll have for dinner. It's delicious and loaded with protein to help repair and strengthen your muscles after the hard work you did for today's Daily Dozen.

BREAKFAST.

Yogurt Parfait (1 protein + 1 fruit + 1 healthy fat) 1 slice sprouted grain bread (Food for Life brand), toasted, with b.u.t.ter spray (1 grain) Men add: 1 slice sprouted grain bread (1 grain) 1 slice sprouted grain bread (1 grain) Yogurt Parfait Yogurt Parfait1 cup nonfat vanilla yogurt cup sliced strawberries cup sliced mango (fresh or frozen)2 tablespoons sliced almondsLime juice, to tasteZest of limeIn a gla.s.s bowl or tall gla.s.s, alternate layers of yogurt with layers of fruit. Top with almonds, a squeeze or two of lime, and garnish with lime zest. THINK POSITIVE! THINK POSITIVE!Whenever your willpower starts to wane, try s.h.i.+fting your focus from your negative thoughts to thoughts of your loved ones. Make it your goal to set an example for your family and be a role model for your kids or your friends! Think of how much they'll all benefit from learning and following all the healthy habits you've picked up. Tuna Salad Wrap Tuna Salad Wrap3 ounces canned tuna (packed in water, drained)1 teaspoon light mayonnaise1 teaspoon Dijon mustard cup chopped celery1 whole-grain wrap1 handful mixed greensIn a small bowl, combine the tuna, mayo, mustard, and celery; mix to combine. Place the tuna mixture on top of the whole-grain wrap and top with greens.

LUNCH.

Tuna Salad Wrap (1 protein + 1 veggie + 1 grain) 1 medium apple (1 fruit) Men add: 1 medium apple (1 fruit) 1 medium apple (1 fruit) AFTERNOON SNACK.

1 cup cantaloupe chunks (1 fruit) Men add: cup nonfat cottage cheese (1 protein) and 2 tablespoons ground flaxseed (1 healthy fat) cup nonfat cottage cheese (1 protein) and 2 tablespoons ground flaxseed (1 healthy fat) Chicken with Cilantro & Lime Chicken with Cilantro & Lime1 tablespoon olive or canola oil1 tablespoon honeyJuice of 1 lime cup chopped cilantro4 ounces chicken breastIn a small bowl, whisk together the oil, honey, lime juice, and cilantro. Pour this mixture over the chicken breast and marinate in the refrigerator for 20 minutes. Grill or roast the chicken for 6 to 8 minutes per side or until cooked through.

DINNER.

Chicken with Cilantro & Lime (1 protein) 1 cup steamed spinach (1 veggie) Men add: cup steamed spinach ( veggie) cup steamed spinach ( veggie) 1 small ear of corn (1 veggie) NUTRITION INFORMATION FOR THE DAY:.

WOMEN.

MEN MEN.

Calories: 1,144 kcal 1,144 kcal Calories: Calories: 1,462 kcal 1,462 kcal Total Fat: 28 g 28 g Total Fat: Total Fat: 37 g 37 g Saturated Fat: 4 g 4 g Saturated Fat: Saturated Fat: 4 g 4 g Total Carbohydrate: 150 g 150 g Total Carbohydrate: Total Carbohydrate: 202 g 202 g Protein: 74 g 74 g Protein: Protein: 101 g 101 g Sodium: 1,145 mg 1,145 mg Sodium: Sodium: 1,790 mg 1,790 mg Fiber: 23 g 23 g Fiber: Fiber: 42 g 42 g

DAILY DOZEN TOTALS FOR THE DAY:.

WOMEN.

MEN MEN.

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

Week Two Tuesday Daily Dozen Meal Plan I'm a huge fan of lentils, which is why I've included them for lunch today. They're rich in protein so they give you energy, keep you satisfied, and repair muscles-all while being low in fat and calories. Tonight's dinner-Fish Tacos-is one of my favorites and something I can whip up and know my family will be excited about. This recipe uses mahi mahi, but I also make them with other types of fish depending on what looks best that day. And today you've also got dessert-a yummy baked apple dish. Believe it or not, it's true what they say about an apple a day keeping the doctor away. New research shows that regularly eating apples may reduce allergy symptoms, while other studies reveal that the pectin they contain can help keep you feeling full.

SIT DOWN FOR BREAKFAST SIT DOWN FOR BREAKFASTSome people think that skipping breakfast will help them lose weight, but the opposite is true! People who skip breakfast are more likely to gain weight, according to research. When you start the day with a solid breakfast, you'll be less hungry when lunchtime rolls around, so you'll eat fewer calories-which helps keep your weight under control. Breakfast is also an ideal time to get certain nutrients that may be harder to include later in the day, like all that calcium in your gla.s.s of milk. Plus, these days, kids are skipping breakfast more and more; if you eat breakfast regularly, you'll set a great example for your children! FIND A WAY TO UNWIND FIND A WAY TO UNWINDWhat kinds of hobbies did you enjoy as a kid? Knitting? Ballet? Maybe horseback riding, collecting stickers, or building model trains? Hobbies are a great way to relax, be creative, and get back in touch with your inner you! As we get older, we sometimes spend less time doing the things we enjoy, simply because there's so much else we need to do. We might even feel silly acting like a kid again or picking up an old hobby from a long time ago! Don't worry about what people will say, just go for it! I encourage you to take on a new hobby, even if it just means putting aside an hour or two a week to spend on it. Get a friend, partner, or child involved-or simply enjoy your newfound "me" time. It doesn't matter what you do; a hobby is anything enjoyable that allows you to chill out and embrace your creative side. Egg Sandwich Egg Sandwich2 egg whites1 whole-grain English m.u.f.fin2 slices tomatoScramble the eggs in a nonstick pan. Open the English m.u.f.fin and toast it. Place one slice of tomato on each English m.u.f.fin half and top with some of the scrambled eggs.

BREAKFAST.

Egg Sandwich (1 protein + veggie + 1 grain) 4 fluid ounces orange juice (1 fruit) Men add: 4 fluid ounces orange juice (1 fruit) 4 fluid ounces orange juice (1 fruit) MORNING SNACK.

1 cup chopped melon (1 fruit) Men add: cup red grapes, cup blueberries, cup blackberries (1 fruit) cup red grapes, cup blueberries, cup blackberries (1 fruit) cup nonfat cottage cheese (1 protein) LUNCH.

1 cups low-sodium lentil soup (1 protein + 1 veggie) 2 cups mixed greens (2 veggie) 2 tablespoons vinaigrette salad dressing (no more than 100 calories per 2-tablespoon serving) (1 healthy fat) cup raspberries ( fruit) Men add: 1 slice sprouted grain bread, toasted (b.u.t.ter spray optional) (1 grain) 1 slice sprouted grain bread, toasted (b.u.t.ter spray optional) (1 grain) AFTERNOON SNACK.

1 tablespoon natural peanut b.u.t.ter (1 healthy fat) 1 large stalk celery ( veggie) DINNER.

Fish Tacos (2 protein + 1 veggie + 2 grains) 1 medium apple (1 fruit) Fish Tacos4 ounces mahi mahi1 tablespoon olive oil, dividedSalt and pepper, to taste1 clove garlic, minced cup canned black beans, rinsed and drained2 small corn tortillas (56 inches in diameter), warmed1 cup shredded green cabbage cup salsaPreheat a grill pan or the broiler. Brush the fish with half the olive oil and season with salt and pepper. Cook the fish for 3 to 4 minutes per side, until it's cooked through; set aside. Heat the remaining oil in a small skillet; add the garlic and black beans and saute until warmed. Add the cooked fish to the black beans and use a spoon to break up into bite-size pieces. Scoop the mahi mahi and black bean mixture into corn tortillas, topping with shredded cabbage and salsa.

NUTRITION INFORMATION FOR THE DAY:.

WOMEN.

MEN MEN.

Calories: 1,300 kcal 1,300 kcal Calories: Calories: 1,553 kcal 1,553 kcal Total Fat: 37 g 37 g Total Fat: Total Fat: 39 g 39 g Saturated Fat: 5 g 5 g Saturated Fat: Saturated Fat: 5 g 5 g Total Carbohydrate: 171 g 171 g Total Carbohydrate: Total Carbohydrate: 210 g 210 g Protein: 87 g 87 g Protein: Protein: 94 g 94 g Sodium: 1,990 mg 1,990 mg Sodium: Sodium: 2,090 mg 2,090 mg Fiber: 34 g 34 g Fiber: Fiber: 42 g 42 g

DAILY DOZEN TOTALS FOR THE DAY:.

WOMEN.

MEN MEN.

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

Week Three Tuesday Daily Dozen Meal Plan Commitment is the willingness to be uncomfortable.It is the willingness to stay on track even if something is too hard or takes too long.

An easy time to get your Daily Dozen requirement of fruits and veggies is at breakfast-especially because you can toss veggies into scrambled eggs or omelets. Today I've included bell peppers, which add many nutrients like vitamins A and C as well as a nice satisfying crunch and come in so many different tasty hues. Red grapes, which you'll also have this morning, are wonderful because they're high in antioxidants, particularly resveratrol, which animal studies suggest is an anti-aging compound, and heart-healthy polyphenols. (These compounds are partly why red wine is touted for its health benefits.) And your morning snack-a fresh kiwi and mango combo-has a high concentration of vitamin C to bolster your immune system, as well as compounds called carotenoids that are thought to decrease disease-and possibly help keep diabetes at bay. If that weren't enough, the salad for lunch is a powerhouse, too. It's my sister Kristine's recipe. Broccoli is part of the bra.s.sica family of vegetables, along with cabbage, kale, and brussels sprouts, all of which provide phytochemicals, vitamins, minerals, and fiber. Recent research suggests that eating more bra.s.sica vegetables may reduce your risk of several types of cancer. Lastly, tonight's dinner is a simple meal that contains Swiss chard, which is high in vitamins K, A, and C; chicken, which is a great source of lean protein; and whole wheat pasta, which tastes great and gives you tummy-filling fiber.

REACH OUT AND TOUCH SOMEONE! REACH OUT AND TOUCH SOMEONE!Have you been meaning to schedule a movie night with the girls, call up your college roommate, or take your favorite aunt out, but haven't made the time? Well, consider this: Research has shown that women who maintain close ties with other women enjoy such health benefits as lower blood pressure, increased immunity, and even longer life expectancy. Get in the habit of catching up with the women in your life a couple times a week. Even a simple phone call will do the trick. After all, haven't you ever had a blah day, only to get a call from a girlfriend or your sister that cheered you up? Be that person to at least one of your close girlfriends or someone in your family today-both of you will reap the benefits!

BREAKFAST.

1 egg + 2 egg whites scrambled with cup chopped bell pepper (any color is great) (2 protein + veggie) 1 slice whole wheat bread, toasted (1 grain) Men add: 1 slice whole wheat bread (1 grain) 1 slice whole wheat bread (1 grain) cup red grapes ( fruit) MORNING SNACK.

1 cup nonfat vanilla yogurt (1 protein) cup chopped kiwi and mango ( fruit) Broccoli Slaw Salad1 cup packaged broccoli slaw2 tablespoons slivered almonds cup orange segments (I like the Mandarin oranges in a jar)2 tablespoons raisins cup crispy chow mein noodles or wonton strips1 tablespoon light ranch salad dressingPlace all the ingredients in a bowl and toss until well mixed.

LUNCH.

Broccoli Slaw Salad (1 veggie + 1 fruit + 1 healthy fat) Men add: 1 whole wheat pita (1 grain) 1 whole wheat pita (1 grain) AFTERNOON SNACK.

1 medium pear (1 fruit) 1 part-skim mozzarella string cheese (1 protein) DINNER.

Grilled Chicken with Whole Wheat Pasta (2 veggie + 1 grain + 1 protein) Grilled Chicken with Whole Wheat Pasta1 cup frozen mixed vegetables1 cup cooked whole wheat pasta1 cup chopped Swiss chardSalt and black pepper, to tasteRed pepper flakes, to tasteDried oregano, to tasteDried basil, to taste3 ounces grilled chicken breastCook the frozen vegetables according to package instructions and set aside. Cook the pasta according to the directions on the box. Just before the pasta is done, add the Swiss chard and mixed vegetables to the water and cook for 20 seconds. When the pasta is done cooking, drain, reserving cup of the cooking liquid. Transfer the reserved liquid to a bowl and season with salt, pepper, red pepper flakes, oregano, and basil. Mix with the pasta-veggie blend, add the grilled chicken, and serve.

NUTRITION INFORMATION FOR THE DAY:.

WOMEN.

MEN MEN.

Calories: 1,420 kcal 1,420 kcal Calories: Calories: 1,701 kcal 1,701 kcal Total Fat: 29 g 29 g Total Fat: Total Fat: 32 g 32 g Saturated Fat: 8 g 8 g Saturated Fat: Saturated Fat: 9 g 9 g Total Carbohydrate: 211 g 211 g Total Carbohydrate: Total Carbohydrate: 266 g 266 g Protein: 92 g 92 g Protein: Protein: 102 g 102 g Sodium: 1,119 mg 1,119 mg Sodium: Sodium: 1,609 mg 1,609 mg Fiber: 31 g 31 g Fiber: Fiber: 38 g 38 g

DAILY DOZEN TOTALS FOR THE DAY:.

WOMEN.

MEN MEN.

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

KEEP FITNESS FRESH KEEP FITNESS FREs.h.i.+f you find yourself feeling a little ho-hum about your workouts, try injecting a little freshness into your routine. You can try new fitness toys like exercise b.a.l.l.s or resistance bands, or download a few new songs or buy a new CD. If you really want to treat yourself, splurge on a new MP3 player or iPod since music is a great get-fit motivator. Of course there are no-cost ways to shake things up, too: Change where you work out (if you're in the gym, head outdoors; if you work out outdoors, try my DVDs at home), the time of day you work out, or whom you exercise with. You'll be amazed how a few small changes can get you psyched up about breaking a sweat.

A Dozen Tips from Denise: Healthy Lunch OptionsWhen you're on the go during the day, you can still have a healthy lunch! Here are some quick (and tasty!) options for brown-bag and store-bought lunches. And if you don't have time to make a complete lunch at home, bring some of the ingredients with you and purchase the rest during the day. It's simple! Keep this lunch list nearby so you always have some healthful, on-the-fly ideas! Bring these from home: Bring these from home:1. Leftover soup, hummus, and cut-up veggies. Leftover soup, hummus, and cut-up veggies. 2. 2. Cooked chicken breast on whole-grain bread and low-fat cottage cheese. Cooked chicken breast on whole-grain bread and low-fat cottage cheese. 3. 3. Hard-boiled eggs and berries or other fruit. Hard-boiled eggs and berries or other fruit. 4. 4. Natural peanut b.u.t.ter and jelly on whole-grain bread, cheese slices, and grapes. Natural peanut b.u.t.ter and jelly on whole-grain bread, cheese slices, and grapes. 5. 5. Lean turkey wrap, a few tortilla chips, and salsa. Lean turkey wrap, a few tortilla chips, and salsa. 6. 6. Low-fat yogurt, a cup of sliced fruit, and cup whole-grain cereal. Low-fat yogurt, a cup of sliced fruit, and cup whole-grain cereal. Buy these on the go: Buy these on the go:1. Side salad with red kidney beans, balsamic dressing, and soy chips. Side salad with red kidney beans, balsamic dressing, and soy chips. 2. 2. Miso or vegetable soup and a whole fruit. Miso or vegetable soup and a whole fruit. 3. 3. Grilled chicken salad and a hundred-calorie snack pack. Grilled chicken salad and a hundred-calorie snack pack. 4. 4. Small tuna salad on greens or spinach, and fruit-flavored yogurt. Small tuna salad on greens or spinach, and fruit-flavored yogurt. 5. 5. Sas.h.i.+mi or sus.h.i.+ and fruit salad. Sas.h.i.+mi or sus.h.i.+ and fruit salad. 6. 6. Steamed vegetables and brown rice. Steamed vegetables and brown rice. TWELVE KEY KITCHEN ESSENTIALS TWELVE KEY KITCHEN ESSENTIALSIt's amazing how just a few kitchen items can make eating well and losing weight a lot easier. You probably already have many of the tools listed below, but if you don't they're all inexpensive and well worth adding to your healthy-eating a.r.s.enal. 1. 1. Good cutting knives. You don't need pricey knives or a lot of them, but you do need a few that work well. They make food prep such as chopping and slicing fruits, vegetables, and lean protein a lot faster and more enjoyable. Good cutting knives. You don't need pricey knives or a lot of them, but you do need a few that work well. They make food prep such as chopping and slicing fruits, vegetables, and lean protein a lot faster and more enjoyable. 2. 2. Small plastic bags and/or containers. These help you divide food into appropriate portions, something that's especially helpful when you're trying to watch your weight. On Sunday, I often cook up batches of food like hard-boiled eggs and store them in individual bags that I can grab when I'm running out. When I come home from the store with boxes of cereal or snack foods, I divide them up into individual portions. Studies show that we tend to eat more out of big boxes and bags of food. Little bags and containers also make it easy to take healthy snacks and meals on the go, and making your own is more economical than buying pre-packaged snack packs. Small plastic bags and/or containers. These help you divide food into appropriate portions, something that's especially helpful when you're trying to watch your weight. On Sunday, I often cook up batches of food like hard-boiled eggs and store them in individual bags that I can grab when I'm running out. When I come home from the store with boxes of cereal or snack foods, I divide them up into individual portions. Studies show that we tend to eat more out of big boxes and bags of food. Little bags and containers also make it easy to take healthy snacks and meals on the go, and making your own is more economical than buying pre-packaged snack packs. 3. 3. Measuring spoons and cups. Eventually, you'll be able to eyeball what a tablespoon or half a cup of food looks like, but in the beginning measuring it out can really help you keep calories in check. You'll be surprised to see not only what correct portions are but also how satisfying they can be. With foods I eat regularly, like cereal, I keep a measuring cup in the box so that it's easy to scoop out an accurate portion. Measuring spoons and cups. Eventually, you'll be able to eyeball what a tablespoon or half a cup of food looks like, but in the beginning measuring it out can really help you keep calories in check. You'll be surprised to see not only what correct portions are but also how satisfying they can be. With foods I eat regularly, like cereal, I keep a measuring cup in the box so that it's easy to scoop out an accurate portion. 4. 4. Food scale. Not everyone needs one, but if you have trouble figuring out what three ounces of chicken or fish is, it can be really helpful. The good news is that today you can buy a good scale for less than twenty dollars. All you need it for is to weigh your food, so skip the high-priced scales with lots of bells and whistles. That said, if you're someone who likes gadgets, a high-tech version may motivate you to use it more often-and that's good for your waistline. Food scale. Not everyone needs one, but if you have trouble figuring out what three ounces of chicken or fish is, it can be really helpful. The good news is that today you can buy a good scale for less than twenty dollars. All you need it for is to weigh your food, so skip the high-priced scales with lots of bells and whistles. That said, if you're someone who likes gadgets, a high-tech version may motivate you to use it more often-and that's good for your waistline. 5. 5. Salad plates, or plates that are seven inches or smaller. It's amazing how the size of the dinner plate has grown over the last twenty to thirty years. The problem with that is we tend to eat more off a larger plate or feel deprived when we see a normal portion of food on a big plate. (Something about all that empty s.p.a.ce makes us feel like we're not eating enough.) Trick your eyes and your stomach and teach yourself about appropriate portion sizes by serving meals on smaller plates and bowls. Salad plates, or plates that are seven inches or smaller. It's amazing how the size of the dinner plate has grown over the last twenty to thirty years. The problem with that is we tend to eat more off a larger plate or feel deprived when we see a normal portion of food on a big plate. (Something about all that empty s.p.a.ce makes us feel like we're not eating enough.) Trick your eyes and your stomach and teach yourself about appropriate portion sizes by serving meals on smaller plates and bowls. 6. 6. A water pitcher. Having one makes it more likely that you'll actually drink the recommended eight gla.s.ses of water than if you have to keep filling your gla.s.s from the sink. Also, with a pitcher you can add ingredients like those on A water pitcher. Having one makes it more likely that you'll actually drink the recommended eight gla.s.ses of water than if you have to keep filling your gla.s.s from the sink. Also, with a pitcher you can add ingredients like those on page92 page92 to make yourself a more enticing spa-like drink. to make yourself a more enticing spa-like drink. 7. 7. A pretty fruit bowl. It doesn't have to be expensive or fancy, just one that you're happy to see on the counter every day. If you fill it with fruit and keep it out, you'll remember to grab a piece of fruit when your tummy starts growling rather than start digging in the pantry. A pretty fruit bowl. It doesn't have to be expensive or fancy, just one that you're happy to see on the counter every day. If you fill it with fruit and keep it out, you'll remember to grab a piece of fruit when your tummy starts growling rather than start digging in the pantry. 8. 8. Cheese grater or microplane. I love cheese as much as the next girl, but I also know that too much won't help tip the scale in your favor. When cheese is finely shredded, though, you can sprinkle it on foods like pasta and salads and enjoy its rich flavor without using too much. This works best with cheeses that have a strong flavor like Parmesan and cheddar. Cheese grater or microplane. I love cheese as much as the next girl, but I also know that too much won't help tip the scale in your favor. When cheese is finely shredded, though, you can sprinkle it on foods like pasta and salads and enjoy its rich flavor without using too much. This works best with cheeses that have a strong flavor like Parmesan and cheddar. 9. 9. Colander. Was.h.i.+ng fruits and vegetables before you eat them is important because they may contain pesticides. And even those grown without these chemicals need a scrub-down since they're probably handled a lot from the time they're picked at the farm until they reach your kitchen. Colander. Was.h.i.+ng fruits and vegetables before you eat them is important because they may contain pesticides. And even those grown without these chemicals need a scrub-down since they're probably handled a lot from the time they're picked at the farm until they reach your kitchen. 10. 10. Steamer basket. These little metal baskets go inside your pots so that it's easy to steam up vegetables. They cost less than ten dollars at ma.s.s merchandisers, department stores, or home stores, yet they cook veggies in a way that makes them tasty and helps them retain their important nutrients. Steamer basket. These little metal baskets go inside your pots so that it's easy to steam up vegetables. They cost less than ten dollars at ma.s.s merchandisers, department stores, or home stores, yet they cook veggies in a way that makes them tasty and helps them retain their important nutrients. 11. 11. Nonstick pan. Though many oils contain important healthy fats (one of the twelve foods you should eat daily), too much oil can add too many extra calories. With a nonstick pan, you can whip up dishes that are delicious but don't require extra oil or b.u.t.ter. Nonstick pan. Though many oils contain important healthy fats (one of the twelve foods you should eat daily), too much oil can add too many extra calories. With a nonstick pan, you can whip up dishes that are delicious but don't require extra oil or b.u.t.ter. 12. 12. Blender. Sometimes there's nothing more satisfying than a smoothie, and the recipes for these are endless. Blenders are also good for making soups and salad dressings. Though some are pricey, you can definitely find an inexpensive one that will do the trick. Blender. Sometimes there's nothing more satisfying than a smoothie, and the recipes for these are endless. Blenders are also good for making soups and salad dressings. Though some are pricey, you can definitely find an inexpensive one that will do the trick.

My Daily Dozen Tuesday Checklist .

WEEK ONE.

WEEK TWO.

WEEK THREE.

I ate my Daily Dozen Foods .

VEGGIE.

VEGGIE.

VEGGIE.

FRUIT.

FRUIT.