Denise's Daily Dozen (46 page)

2 tablespoons ground flaxseed, for topping (1 healthy fat)

½ Granny Smith apple, for topping (½ fruit)

Men add:
1 whole Granny Smith apple (1 fruit)

BEWARE OF THE SALTSHAKER

Once 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. Pass 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:
½ cup low-fat cottage cheese and 1 ounce pistachios (1 protein + 1 healthy fat)

LUNCH

Turkey & Apple Pita (1 grain + 1 protein + 1 veggie + ½ fruit)

AFTERNOON SNACK

1 pear (1 fruit)

Men add:
1 pear (1 fruit)

DINNER

Veggie Quesadilla (1 grain + 2 veggie + 1 protein)

¼ cup salsa

2 tablespoons light sour cream

Turkey & Apple Pita

1 whole wheat pita

1 tablespoon honey mustard

3 ounces roasted turkey breast

1 cup baby spinach

½ Granny Smith apple, sliced

Cut 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

1 teaspoon olive or canola oil

1 whole wheat tortilla

1 cup packaged broccoli slaw (shredded broccoli and carrots)

½ cup thinly sliced onion

½ cup thinly sliced bell pepper

¼ cup low-fat shredded Monterey Jack cheese

Heat 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.

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 appetite 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

If 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)

Pineapple-Berry Smoothie

1 cup frozen mixed berries

1 cup chopped pineapple

1 cup nonfat Greek yogurt

4 fluid ounces orange juice

Add 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 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)

Veggie Sandwich

2 slices whole wheat bread, toasted

¼ cup diced avocado

½ cup chopped grilled or roasted eggplant

½ cup chopped roasted red pepper

Spread avocado on each slice of bread, then layer one slice with the eggplant and red pepper. Top with the second slice of bread.

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
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
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 Kashi 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 butter 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

Mom 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:
½ cup whole-grain cereal (½ grain)

1 cup skim milk (1 protein)

1 cup mixed berries (1 fruit)

1 teaspoon ground flaxseed

SIP AND STAY HYDRATED

Water 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 glass 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!