Denise's Daily Dozen (7 page)

READ LABELS

After checking food labels for portion size and calories, I look at the rest of the label for things like grams of fat, carbs, and protein, sodium levels, and so forth. I compare labels, choosing brands lower in total fat, saturated fat, and sodium. I also check the ingredient list and try to buy foods without partially hydrogenated oil. This indicates trans fat, which contributes to heart disease.

The great thing about eating with the Daily Dozen Foods in mind is that you’re focusing on the delicious, wholesome foods that you
should
eat, not lamenting a long list of foods that shouldn’t pass your lips. As a result, you don’t feel deprived, but rather that you’ve got a lot of edible options. This positive way of thinking is another reason I love this plan. When it comes to all areas of life, I believe that looking at the bright side and having a glass-half-full attitude can make all the difference in terms of how successful and happy you are. And that goes for your diet, too.

In the next sections, we’ll cover each of the wholesome, fresh Daily Dozen Foods including their serving sizes and why they’re so important for a healthy mind and body—as well as looking great in your jeans. You’ll find lists to give you an idea of where different types of food fit into the Daily Dozen. Some foods even do double duty—like nuts, which are listed as both protein and healthy fat. I’ve focused on foods that are most commonly available, but feel free to expand beyond these lists and add things like star fruit or hearts of palm, which can give an attractive and exotic flair to your usual salad. There’s a whole world of healthy food out there to explore!

Fruits and Vegetables

Produce is one of the most important things that you can eat when you’re trying to lose weight. Because fruits and vegetables contain a lot of fiber and water, they fill you up for very few calories. The result? You can eat more of them while still losing weight. Proof comes from a
Consumer Reports
survey of 32,213 people who were trying to shed pounds. About 70 percent said that eating vegetables and fruits helped them lose weight and keep it off. The other good thing about fruits and vegetables is that there are so many to choose from and so many healthy ways to prepare them.

A
ll the exercise tips in the world won’t work unless you work. Get moving!

Though the Daily Dozen Plan calls for eating three servings of vegetables a day, eating more than this is okay since vegetables are so low in calories and so high in fiber and water. Most veggies have ten to fifteen calories per serving. Even the few exceptions—such as avocado, lima beans, and potatoes—are just around a hundred calories per serving. Best of all, they keep you feeling full, and they’re vitamin-packed.

When it comes to fruits, you can eat more than three servings, but not as much as you want. Unlike vegetables, fruits typically contain more natural sugar—and as a result more calories. One easy way to get your fill of fruits and vegetables is at breakfast. Simply mix berries or sliced fruit into your cereal or yogurt or add at least three different types of vegetables to an omelet. (One of my favorite combinations is onions, tomatoes, and mushrooms.)

Besides keeping you satisfied, fruits and vegetables are bursting with many important nutrients like vitamins, minerals, and antioxidants, which are compounds believed to help reduce your risk of many diseases and age-related illnesses. A produce-packed diet is a crucial part of a healthy lifestyle. The science that supports this is amazing. For example, cabbage contains vitamins C and B as well as disease-fighting compounds called indoles that are believed to boost your body’s own cancer-fighting enzymes and possibly halt the cancer process once it’s begun. Research suggests that broccoli may be the richest source of sulforaphane, another compound that stimulates the body to make more cancer-zapping enzymes. Plus, just one cup has six grams of fiber (which is crucial for weight loss), the entire daily recommended level of vitamin C, and 25 percent of the recommended levels of vitamin A and folate. Two other favorite veggies of mine are kale and spinach, which studies show are brimming with powerful antioxidants called lutein and zeaxanthin. These compounds help protect your eyes from cataracts and macular degeneration—the leading cause of blindness. Spinach and kale are also rich in folate, a B vitamin that helps prevent birth defects during pregnancy, lowers blood levels of homocysteine, and may protect against colon cancer and heart disease. As you’ll see, many of my Daily Dozen recipes and meal plans contain these super foods.

When it comes to fruits, tomatoes are a real powerhouse. (Yes, they’re fruits not veggies, but I grouped them under veggies as well since that’s how most of us think of them.) Studies show that lycopene, the nutrient that gives tomatoes their beautiful red color, may cut cancer risks in half for people who regularly consume tomatoes and tomato products. Eating raw tomatoes is tasty and good for you, but there are even more nutrients in tomatoes when you roast or cook them because the heating process helps release them. Other amazing fruits are berries, which are chock-full of healthful compounds and fiber, too! Blueberries are one of the best sources of antioxidants compared with other fruits and, along with cranberries, help stave off urinary tract infections. Strawberries pack a big nutritional punch since just a cup provides nearly double your daily vitamin C requirement and also contains a potent anticancer agent called ellagic acid. And fruit in general may ward off the bone-thinning disease osteoporosis, according to a British study, which found that women who ate the most fruit as children had denser, stronger bones.

DIVIDE AND CONQUER

If you’re eating too much candy at work and overeating in the evening, pick only one of these problems to tackle at a time. Then give yourself weeks to move on to the next issue. You’ll feel overwhelmed if you try to tackle too much at once. Also, since problems are often related, you’ll be surprised that solving one may get rid of the other.

On a more beautiful note, eating vegetables and fruit will help you look your best, giving your skin and hair a healthy glow. For example, blueberries are full of antioxidants that reduce wrinkle-causing inflammation, while sweet potatoes contain vitamin C, a nutrient that boosts collagen production.

When it comes to produce, your goal each day should be to have a rainbow of colors. That’s because the foods in each group offer you different essential nutrients that you need to feel and look your healthiest. The reason I designed the Daily Dozen Plan as I have is so that you hit these different groups with every meal. For example, on one Daily Dozen Meal Plan you may have red bell peppers in your scrambled eggs for breakfast, a spinach salad for lunch, and some glazed carrots with dinner. Obviously this balance of color can’t happen all the time since some days you may not have a certain food in the house, but it should be your goal.

Your Daily Dozen Vegetables

DAILY DOZEN SERVING SIZE:
1–2 cups of vegetables

GREEN VEGETABLES

artichokes

arugula

asparagus

avocado

basil

bok choy

broccoli

broccoli rabe

brussels sprouts

celery

chives

cilantro

collard greens

cucumbers

dandelion greens

dill

green bell peppers

kale

leeks

lettuce (romaine, red leaf, Boston, and Bibb are the best)

lima beans

okra

parsley

snap green beans

snow peas

spinach

string beans

Swiss chard

tomatoes

turnip greens

watercress

zucchini

RED/PURPLE VEGETABLES

beets

eggplant

radicchio

radishes

red bell peppers

red cabbage

red chard

rhubarb

YELLOW/ORANGE/BEIGE VEGETABLES

butternut squash

carrots

corn

mushrooms

onions

orange bell peppers

potatoes

pumpkin

sweet potatoes/yams

yellow bell peppers

yellow squash

I know that there are certain fruits we tend to eat over and over again because they’re top of mind. But it’s important to mix things up and aim to get your Daily Dozen requirement of fruit from different types of these naturally sweet treats. I tend to think of fruits in three categories, and if you get one from each you’ll do a good job getting the mix of nutrients you need to slim down and stave off an array of diseases. First there are the easy-to-grab fruits that fit into the palm of your hand, require no more preparation than a quick rinse, and can be found almost anywhere. They’re a quick way to get antioxidants on the run. The second group is the tropical and citrus fruits, which offer you different nutrients than the easy-to-grab variety and that you need to peel and cut up. And then there are the tiny fruits like berries that are a huge help when you’re trying to lose weight and improve your health. Again, you’ll see that the Daily Dozen Meal Plans are carefully thought out to include fruits from each of these groups so you reap an array of benefits. Even the squeeze of lemon in the recipes is going to help you!

A TERRIFIC TIME SAVER

Pre-planning meals will help free up time to exercise during your week. To avoid dinnertime chaos, I use Sunday as my meal-planning day. I prepare what I can for the week ahead, pick out recipes, tally up ingredients, grocery shop, and pre-chop what’s necessary. Sometimes I broil or grill chicken so I can use it later in the week in salad or fajitas. This way I don’t have to take time out each day (and away from exercise) for last-minute preparations.

Your Daily Dozen Fruits

DAILY DOZEN SERVING SIZE:
1 medium-size piece of fruit or 1 cup cut-up fruit

EASY-TO-GRAB FRUITS

apples

apricots

bananas

grapes

nectarines

peaches

pears

plums

TROPICAL AND CITRUS FRUITS

grapefruit

kiwi

kumquats

lemons

melons

oranges

papayas

passion fruit

pineapples

tangerines

tomatoes

watermelon

TINY FRUITS/BERRIES

acai berries

blackberries

blueberries

cherries

cranberries

pomegranates

raspberries

strawberries

Protein

Protein
—the word comes from a Greek word meaning “of prime importance,” and it is critical for weight loss, since it helps you build and repair muscle and keeps you feeling full longer. There are three important categories of protein, and if you can get all three into your day—or aim for it—you’re doing great!

Plant sources of protein are a menu must if you’re a vegetarian. However, what most people don’t realize is that they’re important for those of us who eat meat, too, and their benefits go beyond the waistline. According to a huge government survey of more than ninety-six hundred Americans, people who eat beans four times a week are 22 percent less likely to get heart disease than people who eat beans less than once a week. Beans also lower blood cholesterol level and blood sugar and are full of iron and B vitamins. Another non-animal protein source is soy foods. They can be prepared in many delicious ways and have been linked to the prevention of osteoporosis, lower cholesterol levels, a reduced cancer risk, and even a reduction in menopausal symptoms such as hot flashes. Soy sausage, patties, hot dogs, and ground veggie round are great substitutes for beef or pork. Miso, a grainy paste made from soybeans, is an excellent ingredient for marinades, sauces, and soup bases. For a quick nutritious pick-me-up, try soy nuts, roasted soybeans, or a bowl of steamed edamame.

EATING ON THE GO

Stash good-for-you emergency snacks like raw almonds, dried fruit, and whole-grain breakfast cereal in your purse. Or do what I do and hard-boil a dozen eggs on Sunday. I slip two at a time in little plastic bags and store them in the fridge to eat on the run. Cutting up fruits and veggies works the same way. All these things protect you from the temptation of the vending machine or convenience store snacks.