Denise's Daily Dozen (11 page)

 Go biking together, throw around a Frisbee in the backyard, or go ice-skating. As long as the activity’s fun, getting everyone moving will be a snap!

Q
:
Should I take vitamin supplements on the Daily Dozen Plan?

A
: We should all try to get all our vitamins from the food we eat; that’s what my meal plan is all about. But because it can be hard to eat perfectly every day and to be sure I get the full amount of all the vitamins I need, I take supplements as my little “insurance.” Personally, I like Nature Made vitamins, and this is what I take every day: a multivitamin, a vitamin C (500 mg), a vitamin D (1,000 IU), calcium (1,200 mg), and fish oil (1,200 mg). But check with your doctor to find out what your own specific needs are.

Q
:
I cook for my spouse and kids, not just myself. Is it okay for my kids to eat the foods on the Daily Dozen Plan?

A
: Definitely! In fact, my kids and husband have been eating these meals for years. Though one goal of the Daily Dozen is to help you lose up to twelve pounds in two weeks, the other goal is to teach you how to eat healthy foods. That’s why every single meal on the plan is nutrient-rich. Even if your spouse and kids don’t need to slim down, we
all
need to get as many vitamins, antioxidants, and other important nutrients as we can. By cooking this way for your kids, you’ll get them on the right track to healthy eating and teach them how delicious good-for-you foods actually are. This is critical considering our country is experiencing an unprecedented epidemic of childhood obesity. They’ll enjoy these tasty meals so much, they won’t even know they’re eating healthy food. And who says you have to tell them?

Q
:
I have a young child. How did you find time to work out when your children were babies?

A
: I admit, it wasn’t always easy! When Kelly and Katie were in diapers, it was all about tending to their needs. But I still never let a day go by without trying to fit in some activity! I’d put them in their strollers and take long walks, carry them (believe me, your arms will get toned!), or squeeze in my regular workouts during their naptime. Where there’s a will, there’s a way! You can do the same, especially because the Daily Dozen workouts are designed for a busy life like yours. Just do the minimum daily requirement of twelve minutes while your child is napping or strap her into her bouncy seat or high chair and let her watch you. (You’ll be amazed at how entertaining it is to see Mom or Dad breaking a sweat!) Keeping exercise a priority when your kids are small is a smart thing to do. You’ll be happier and less stressed, which will help you be a much more positive and energetic parent. And you’ll teach your child that fitness is a natural part of daily life, just like brushing your teeth. Everyone wins!

Q
:
I work very late hours and rarely have time to cook. I know that eating out all the time isn’t healthy, but it’s so much more convenient to pick up pizza, Chinese, or burgers. What other options do I have?

A
: The good news? You have plenty of options. It sounds like you’d benefit from preparing meals ahead of time and then storing them in the fridge or freezer. That way, all you have to do when you get home is reheat the food. I do this a lot on Sundays, and it really saves time and makes my busy week easier. At the grocery store, always look for quick-prep side items. For example, plain frozen veggies can be steamed in the microwave in less than ten minutes, as can instant brown rice. You can also pick up some prepared foods from the deli counter, such as roasted turkey and rotisserie chicken (just avoid the fatty skin of the poultry, as well as mayo-laden pasta and potato salads and coleslaw). When eating takeout is truly unavoidable (try not to let this happen more than once a week), go for healthier options, like steamed shrimp and vegetables (with sauce on the side) from your local Chinese restaurant, a grilled chicken sandwich or a single-patty hamburger minus the cheese from the neighborhood burger joint, or a grilled steak with lots of veggies or chicken fajitas (without fatty extras like sour cream) from the nearby Mexican chain. Enjoy!

Q
:
I tend to be an emotional eater—someone who heads to the refrigerator when I’m stressed, upset, even happy. What can I do to curb this kind of eating?

A
: First of all, you’re not the only one who dives into a bag of chips or a pint of ice cream when times get tough. Almost all of us are emotional eaters at least sometimes (including me!). Sometimes we turn to food to ease emotion or celebrate, such as when we feel happy, sad, anxious, or excited, even though we’re not hungry. And the foods we turn to are usually comfort foods that are high in calories and fat and low in nutrients, like ice cream, cookies, and chips.

Emotional eating is nothing to be embarrassed about, but if you allow yourself to eat emotionally on a regular basis, it can be harder to follow a healthy diet and maintain a healthy weight. And I know that’s not what you want. You can control emotional eating. You just need another outlet for your emotions so you don’t continue to use food to calm down or help yourself feel better. One of the best ways to do this is by keeping a journal. Writing down what’s going on in your life and the challenges you are struggling with provides that emotional release you’re seeking, so you don’t need food for comfort. Take some time to think about exactly what you’re feeling, and choose the right words, so they truly represent your emotions. You can put them down on paper or on your computer—your choice. Write at least one journal entry a week, although more is always better! You’ll come to love writing in your journal and see it as a secret friend. I know I do!

Q
:
How can I overcome nighttime snacking? I know I’m eating because it’s a habit and I’m bored, but I can’t stop.

A
: This is one of the most common questions that I get. One way to curb this late-night eating is to make sure you have an afternoon snack, which can stabilize you for your entire evening. It helps keep your metabolism going and curbs your appetite before you go home so you don’t go nuts. Another way I keep myself from overdoing it at night is by putting a curfew on the kitchen. After 8 PM, turn off the lights and tell yourself, “The kitchen is closed.” If you have a door, close it and mentally note that the room is off limits. Another trick is to brush your teeth as soon as you hit that curfew and even rinse with one of those minty mouthwashes. Trust me, nothing—not even your favorite tempting treat—tastes good when you’ve got that minty taste in your mouth.

Q
:
What’s the best way to track my weight loss? Is it weighing myself or measurements?

A
: I actually think both the scale and a tape measure are great ways to monitor your progress. The scale is good to keep you on track, but it’s not perfect. First, water retention can cause fluctuations in weight (up to four pounds). And because muscle weighs more than fat, the scale may not budge while your body is getting smaller and you’re losing inches. In that case and because muscle takes up less room than fat, a measuring tape will show you how well you’re progressing. Though you can weigh yourself weekly on this plan, take your measurements on day one and then wait until day twenty-one to take them again. You’ll see the inches just melt off.

Use a flexible tape measure to find out the circumference of your waist, hips, thighs, chest, and upper arms and write down all the numbers (don’t worry, this is for your eyes only!). Here’s how:

  
Waist:
Although it may be tempting, try not to suck in your belly when you’re measuring your waist. Take a deep breath, let it out, and then measure wherever is smallest. If your waist seems to be all the same size, measure around your belly button.

  
Hips:
Measure at the very biggest part.

  
Thighs:
Measure wherever they are the biggest. Make sure to measure both thighs.

  
Chest:
Measure all the way around your chest and back right at your nipple line. For women, make sure not to squish your breasts as you measure.

  
Upper arms:
Measure around the biggest point above your elbow. Make sure to measure both upper arms.