Denise's Daily Dozen (9 page)

1 medium banana

1 cup chopped melon

1 cup strawberries

1 cup grapes

1 apple

1 cup raspberries

1 cup blueberries

1 cup blackberries

1 pear

1 cup cherries

2 nectarines

1 cup sliced mango

2 tangerines

YOUR DAILY DOZEN REQUIREMENT:
Eight 8-ounce glasses of water

*   *   *

Now that you know more about the Daily Dozen Eating Plan, it’s time to get started. Just note that at this point, your eating is going to be quite structured, and as I mentioned earlier, I want you to stick closely to the menus for each day. All Daily Dozen Meal Plan recipes are for one serving. This is not only to help you lose weight, but also to make this whole plan super easy. Just a note if you’re going out to dinner during these three weeks: Try to order something similar to what’s on the plan. For example, if the Daily Dozen dinner is grilled salmon, then order a nice piece of fish and ask them to go easy on the oil and hold the butter.

Once you hit the weight you want to be, you will probably do what I do and keep a mental tab based on making sure you get the twelve important foods for the day. For example, midmorning I usually follow up breakfast with a fruit snack of banana, apple, orange, half a grapefruit, or berries. At lunch I remember to squeeze in more veggies by eating a spinach salad, making an arugula, tomato, and turkey sandwich, or having vegetable soup. (Soup takes time to eat, which helps slow you down and prevents you from overeating!) At dinner, I try to eat two more vegetables such as steamed broccoli and asparagus. I’ve even included recipes for some of my favorite twelve-minute meals at the end of the book—proving that healthy food for the whole family doesn’t need to take a lot of time. But no matter how busy I am, as long as I get those daily dozen, I know I’ve eaten well that day.

Another important point I want to make is that the Daily Dozen Meal Plan really mixes things up so that you never get bored. That’s another one of my secrets. I have a lot of variety in my diet. One day I’ll eat oatmeal with flaxseed for breakfast; the next, I’ll have a Yogurt Parfait. I love to eat fruit for snacks—some days I’ll have half a banana with a handful of blueberries; other days, sliced kiwi. The same goes for lunch or dinner. I love eating salads but I don’t stick to the same old, same old lettuce. One day the basis of my salad is spinach, another it’s some red, leafy greens. As you can see, there’s a lot to choose from.

Now that you know the basics, you’re ready to get started. Remember that you can do whatever you set your mind to. You are worth the time and the effort. I can’t wait for you to be the fit and fabulous person you want to be—and you
will
be! Be positive about the road ahead of you. The results will be well worth it! You can and will succeed!

GO ORGANIC?

While no research proves yet that organic foods are nutritionally better for you, there are several good reasons to buy organic. For one, such foods are wholesome—and better for the environment! Foods labeled USDA Certified Organic are grown without the use of pesticides, synthetic fertilizers, or genetically modified organisms, and organic meats and dairy products are free of antibiotics and growth hormones. Choosing organic foods also supports local farmers who use renewable resources and promote soil and water conservation. The downside to buying organic is that because it costs farmers more to produce these foods, they’re often more expensive than their conventional counterparts. That’s changing as more and more stores offer these products, but you may want to be selective about which organic foods you buy. I know that I am.

When it comes to produce, whether I go organic or not depends on the specific fruit or vegetable. For fruits that aren’t as easy to wash, I buy organic. One example of this is berries, because I simply don’t have the time (or desire) to sit and scrub each little berry. If it’s a bigger fruit or vegetable that’s easier to clean or one with a thick skin like oranges, avocados, or bananas, I’ll go for what’s on sale but don’t feel that buying organic is a must. The Environmental Working Group, a nonprofit, has put together a list of foods that it calls the Dirty Dozen because they typically have the most pesticides. They are:

1.
Peaches

2.
Apples

3.
Bell peppers

4.
Celery

5.
Nectarines

6.
Strawberries

7.
Cherries

8.
Kale

9.
Lettuce

10.
Grapes (imported)

11.
Carrots

12.
Pears

When it comes to other foods like meat or dairy, I’ll definitely go organic if I’m buying something that has fat in it, because the fat is where chemicals tend to accumulate. When it comes to fat-free dairy products, I sometimes buy what’s on sale. But whether or not you go organic, the most important thing is that your food choices are healthy ones!

Half a Dozen Tension Tamers

T
hese are quick simple moves that you can squeeze in throughout your day to de-stress and relax your body. I do them when I’m at the computer because I know that a muscle will stay in a state of tension unless there is a change of activity. Circulation is what helps heal your body. These tension tamers only take a few minutes and can be done without even getting up from your chair. I’d suggest holding each pose for at least twelve seconds. Do them regularly and you’ll be amazed at how good you feel.

1. Reach Up

This helps lengthen the spine and give space to each vertebra.

While sitting in a chair, extend your arms toward the ceiling. Reach up as you lengthen your back.

2. Back and Side Stretch

Alleviate back tension in one sitting.

From a seated position, place your right hand on your chair and lift your left arm up overhead. Stretch and lean your body over to the right. Repeat for the left side.

3. Chest Lift

Improve your posture by doing this daily. Better posture makes you look slimmer.

Sitting up straight in a chair, bend your elbows and place your hands behind your head. Lean back, open your chest, and look up toward the ceiling.

4. Wrist and Forearm

A must for preventing wrist pain or, even worse, carpal tunnel syndrome.

Sitting up straight, extend your left arm out at chest height with the palm facing up. Use your right hand to put pressure on the left fingers and stretch the palm forward. Then use your right hand to gently press your fingers down toward your body. Switch hands and repeat.