Denise's Daily Dozen (53 page)

12. Cool Down

Stretching at the end of any workout makes you feel so good.

 
HAMSTRING, CALF, AND SHOULDER STRETCH
: Squat down slightly and extend the right leg straight in front of you with the right heel on the ground and toes pointing up to the ceiling. Stretch your right arm across the front of your body at shoulder height and hold the right elbow with your left hand. Hold for 15 seconds. Switch legs and arms and hold for 15 seconds.

 
HIP FLEXOR AND QUAD STRETCH:
Lunge with the left leg in front, your knee forming a ninety-degree angle, and your right leg extended behind you with the knee slightly bent and foot flat on the floor. Time: 15 seconds. Switch legs and hold for 15 seconds again.

A Dozen Tips from Denise: Going Green Made Easy

H
ave you “gone green” yet? There are many easy steps you can take to give back to the environment so we can all continue to enjoy our beautiful planet! Here are a few simple ways you can show our planet your love—and save money and calories, too! Try these suggestions and then come up with more ideas of your own. The possibilities are endless!

1.
Carry your own bags. Invest in solid canvas bags you can take with you on your weekly shopping trip so you don’t have to use paper or plastic. Some stores even offer a discount if you bring your own bags.

2.
Bring your own bottle. Instead of shelling out a dollar or more for a bottle of water at the gym, fill up an aluminum water bottle at the fountain. Keep a mug or glass on your desk at work to refill at the cooler.

3.
Pack your lunch. Cut down on restaurant take-out packaging by bringing last night’s leftovers for lunch in a washable container. You’ll save on calories, fat, and sodium as well!

4.
Ride your bike or walk! Save on gas and reduce emissions by biking or walking to work or to run errands. Public transportation is an environmentally friendly option as well. If you must drive, at least combine your errands so you can do them all in one trip. You’ll save time, too!

5.
Wear a sweater. Turn the heat a few degrees lower in the winter—and a few degrees higher in the summer—to save energy. Stay warm—or cool—by dressing for the season.

6.
Sort your garbage. Set aside paper, magazines, aluminum cans, and plastic and glass bottles for recycling. Contact your sanitation department to find out about pickup options or where to drop off the recycling. In many states, you can recycle bottles and cans at local supermarkets—and get back a deposit for each one!

7.
Make your own gifts. For birthdays, holidays, and other occasions, create unique gifts at home instead of buying something (typically with disposable packaging) at the store. Bake or cook a special treat, give a nice piece of clothing or jewelry that you haven’t worn in a long time, or write a poem on a homemade card—it’s really the thought that counts! When my daughters write us letters they are priceless.

8.
Let the sun shine in. Throw back the curtains and open the blinds to let the sun in. You’ll save electricity and bask in natural light.

9.
Turn off the lights. Make a point of turning off the lights when you leave the room and taking plugs out of their sockets when you’re not using certain items like cell phone chargers, toasters, computers, and more. Every little bit counts.

10.
Shop locally. Buying fruits and veggies from local farmers helps support them and saves money because the produce doesn’t have to travel far and wide to reach you. Plus, foods will taste fresher because it’s been less time since they were picked.

11.
Go organic. When you can, buy organic foods—fewer chemicals are used when they’re grown or produced.

12.
Buy in bulk. Foods that are available in bulk, such as oats, rice, and barley, use less packaging. Plus, they’re typically cheaper!

FRIDAY’S DAILY DOZEN MEAL PLANS

Nothing tastes as good as being fit and trim feels!

Week One Friday Daily Dozen Meal Plan

As a mom, I want my daughters to start their school day with something healthy, so I often make them the breakfast you’ll have today: whole wheat toast with natural peanut butter. The good-for-you fats and protein in the peanut butter combined with the carbs in the bread will keep you feeling full and give you the energy you need to power through your morning. Lunch is another fresh take on salad with yummy pecans, pears, and goat cheese. It tastes indulgent but it won’t go to your thighs! And I’ve added a personal favorite to the menu today called Denise’s Slim-Trim Treat. It’s rice crackers topped with a combination of calcium-rich cottage cheese, tomatoes, carrots, and onions—the ideal snack to tide you over until dinner, which is a mouthwatering combination of grilled shrimp and honey-kissed grilled pineapple. Just wait until you taste a sliver of pineapple with a bite of shrimp. The flavors go together so beautifully.

WALK THIS WAY!

Taking ten thousand steps a day burns approximately three hundred calories and, over time, has been shown to reduce the risk of heart disease and help with the maintenance of a healthy weight. But you don’t have to walk all ten thousand at once—and they don’t even have to come from what you normally think of as exercise. If you go grocery shopping and walk through the aisles for forty-five minutes, you’ve walked two thousand steps or so right there! It’s easy and exciting to find new ways to rack up more steps! Tracking your steps is easy with a pedometer. Simply attach the pager-like device to your waistband and let it count your steps for you. While there are expensive pedometers with lots of extra features—like a heart rate monitor and radio—you really only need an accurate one, which you can buy for about fifteen dollars at a sports or discount retail store.

BREAKFAST

1 slice whole wheat bread, toasted (1 grain)

2 tablespoons natural peanut butter (1 healthy fat)

1 cup skim milk (1 protein)

LUNCH

Pecan Pear Salad (2 veggie + 1 fruit + 1½ healthy fat + 1 protein)

AFTERNOON SNACK

Denise’s Slim-Trim Treat (1 protein + 1¼ veggie + 1 grain)

DINNER

Grilled Shrimp with Honey-Kissed Grilled Pineapple (1½ protein + 1 fruit)

1 cup steamed snow peas (1 veggie)

Men add:
1 cup cooked brown rice (1 grain)

Pecan Pear Salad

Handful European salad mix

2½ ounces goat cheese

1 pear, diced

1 tablespoon dried cranberries (optional)

1 tablespoon store-bought champagne vinaigrette or your own

Place the greens in a salad bowl. Top with the goat cheese, diced pear, and cranberries; drizzle with dressing and toss.

Denise’s Slim-Trim Treat

½ cup nonfat cottage cheese

½ cup chopped beefsteak tomato

½ cup chopped carrot

¼ cup thinly sliced red onion

Black pepper, to taste

6 rice crackers or Sesmark crackers

Combine the cottage cheese and veggies; season with pepper to taste. Serve on crackers.

Grilled Shrimp with Honey-Kissed Grilled Pineapple

1 tablespoon reduced-sodium soy sauce

2 teaspoons honey (or brown sugar), divided

8 jumbo shrimp, raw (peeled and deveined)

1 cup cubed pineapple

Heat the grill or a grill pan over medium heat. In a small bowl, combine the soy sauce and 1 teaspoon of the honey. Pour the mixture over the shrimp and toss to coat. Grill the shrimp for 2 minutes per side or until cooked through. Meanwhile, skewer the pineapple cubes, brush with the remaining teaspoon of honey, and place on the other side of the grill. Cook for approximately 1 minute on each side, or until the juices start to caramelize. Slide the pineapple off the skewers and serve with the shrimp.