Denise's Daily Dozen (68 page)

12. Neck, Chest, and Shoulders

These are three of my favorite stretches! They just feel so good!

 
NECK
: Sit up tall with your legs crossed in front of you. Place your right hand on the left side of your head above your left ear and gently pull your head to the right side. Feel lengthening all through the left side of your neck. Time: 10 seconds. Switch sides and repeat.

 
CHEST:
From the same seated position, place your hands on the floor behind you and lean back. Lift your chest up toward the ceiling. Time: 20 seconds.

 
SHOULDERS:
From the same seated position, bring your right arm across your chest. Hold your elbow with your left hand. Time: 10 seconds. Repeat on the other side.

A Dozen Tips from Denise: Healthy Rewards for Your Hard Work

S
ometimes staying motivated requires a little incentive. There’s nothing wrong with that! The next time you get through a really tough workout, beat your previous running time, or follow your healthy-eating plan flawlessly for a straight week, give yourself a well-deserved pat on the back—do something special that’s all about you! Here, some great ideas—because you’ll find that a little treat goes a long way!

1.
Splurge on professional pampering. Get a fabulous new haircut, a mani-pedi, a facial, or a massage. Treating your body will feel so good.

2.
Pamper yourself at home—there’s no need to go to an expensive spa! Ask your mother or a friend to let the kids stay overnight, and spend an evening soaking in a tub filled with lavender-scented essential oil.

3.
If you’re close to your ideal weight, shop for some new clothes to fit your incredibly shrinking body!

4.
Reward your hard work each month by picking up a new fitness accessory—a medicine ball, pedometer, or my
Yoga Body Burn
DVD.

5.
Shop for a cute new piece of fitness wear to flatter your slimming figure.

6.
Visit a home store and buy yourself a kitchen tool to help you prepare all those good-for-you meals.

7.
Seek out a beautiful spot—like a park, a spot with sweeping vistas, a beach, a forest, or any place with more light—and get back to nature.

8.
Slip out of your house or office for half an hour and head to your favorite coffee bar. Spend some time with a magazine or novel that you’ve been dying to finish and a low-fat latte.

9.
Treat yourself to a new low-fat cookbook or cooking magazine. It’s always exciting to discover new ways to eat right.

10.
Make today’s cardio workout a family affair by taking a brisk walk with your husband, playing tag with your kids, or going bike riding with your best friend.

11.
Try something new. Borrow a new fitness DVD from the library or tag along with a friend to her favorite fitness class.

12.
Write yourself a letter saying how proud you are of your accomplishments and all the benefits you’ve reaped from this hard work. Keep this handy for days when your motivation lags. Update it regularly.

SUNDAY’S DAILY DOZEN MEAL PLANS

From your own efforts, you will make a difference and you will feel good about yourself!

Week One Sunday Daily Dozen Meal Plan

If Sundays used to mean indulgent brunches—read
high-fat
and
high-calorie
—don’t worry. Today’s meals are rich and satisfying and good for you, too. Topping healthy waffles with fresh kiwi gives them a tangy flavor and makes them feel a little bit special. The hearty black bean soup to accompany your lunch lets you reap the endless benefits of beans. Research says beans may help your heart by regulating your blood pressure, decreasing levels of unhealthy hormones, and sopping up cholesterol—your bad cholesterol goes down and your good cholesterol goes up.

A
ll you can ask of yourself is that you try your very best!

BREAKFAST

2 whole-grain frozen waffles (toasted) (2 grain)

1 kiwi, topping (1 fruit)

LUNCH

Roasted Turkey Roll-Ups with Sliced Avocado (1 protein + 1 healthy fat)

2 cups low-sodium Amy’s Organic Black Bean Vegetable Soup (2 veggie + 1 protein)

1 medium apple (1 fruit)

Roasted Turkey Roll-Ups with Sliced Avocado

1 teaspoon Dijon mustard (spicy is a favorite of mine)

3 ounces roasted turkey breast

¼ avocado, sliced

Spread the mustard on the individual slices of turkey breast, place sliced avocado in the turkey, roll up, and enjoy!

AFTERNOON SNACK

½ grapefruit (1 fruit)

Men add:
½ grapefruit and 1 tablespoon almonds (1 fruit + 1 healthy fat)

DINNER

Marinated Flank Steak Kebabs and Baked Potato (1 protein + 3 veggie)

Marinated Flank Steak Kebabs and Baked Potato

1 medium Idaho potato

4 ounces broiled flank steak

1 red, yellow, or orange bell pepper

1 cup white button mushrooms

1 tablespoon olive oil

1 tablespoon balsamic vinegar

1 fresh rosemary sprig

Salt and pepper, to taste

Butter spray (optional)

Preheat the oven to 425 degrees Fahrenheit. Clean the skin of the potato, poke a few holes in it with a fork, and place it in the oven for approximately 30 to 40 minutes, or until it can be pierced with a sharp knife. Cut the flank steak into 1-inch cubes. Wash and cut all the vegetables into approximate 1-inch pieces. Mix the olive oil, balsamic vinegar, rosemary, salt, and pepper in a separate bowl. Skewer the steak cubes and vegetables, alternating steak, pepper, and mushroom until the skewers are full. Brush marinade over the skewers and grill until the steak is cooked all the way through. If desired, spritz the potato with butter spray, and add salt and pepper to taste.