Denise's Daily Dozen (22 page)

 
EXALTED WARRIOR:
Stand in a lunge position with your left leg in front. Make sure your left knee doesn’t go over your left toes and straighten your right leg behind you. Keeping your abs in tight, extend your arms straight up toward the ceiling. Time: 10 seconds. Switch legs and repeat.

A Dozen Tips from Denise: Boost Your Motivation to Eat Right and Exercise

T
hough the best way to get motivated is to see amazing changes in your body, your energy level, how well you sleep, and how well your clothes fit, there are times when your motivation may be lagging. When that happens, try these simple but effective tips. They always work for me.

1.
Music is key to getting motivated, so I blast it when I work out. Upload songs to your iPod or treat yourself to a favorite CD, but only allow yourself to listen to your new music when you work out. It’ll give you something to look forward to.

2.
Give yourself a nonfood reward after a week’s worth of healthy eating and exercise. Some suggestions: half an hour when you turn off the phone and curl up with a good book or magazine, getting a manicure, or buying yourself flowers.

3.
Find a workout buddy. This
really
helps me stick with and look forward to my workouts. Every Sunday, I pull out my calendar and call my friends to set up exercise dates for the week. I love that I can stay in shape
and
stay in touch with friends—my BFF workout.

4.
Make healthy living a cinch. Put your workout clothes out the night before or keep your gym bag stocked and in your car. These things make it easier to exercise, and just the sight of your workout clothes is a great reminder.

5.
Hang a calendar somewhere that you can see it often—the refrigerator, above your computer—and put a sticker or special mark on the days you work out and eat right. Seeing evidence of your hard work will inspire you to keep it up.

6.
Pick a time of day that you’re going to exercise and stick with it. This way it becomes part of your schedule and makes you feel more committed. It’s like an oath to yourself that you won’t want to break. For example, I know that Monday, Wednesday, and Friday, I’m going to exercise at six thirty with my husband before taking our kids to school, and Tuesday and Thursday, I’ll do it after I drop them off. Without some planning, your day can easily get ahead of you.

7.
Pick a close friend and e-mail your workout log to him or her each week. When you know someone else is “watching,” you’re more likely to stick with it. You can do this on
deniseaustin.com
.

8.
Slip on your workout clothes and don’t take them off until you sweat. This is one of the biggest things I do to stay motivated (yes, even
I
have trouble at times). The second I wake up, I put on my workout clothes and sneakers because I know that I’d be embarrassed to take them off without squeezing in a workout.

9.
TV can be another motivator. I like to watch ESPN (with the sound turned off while listening to music) because all those athletes get me psyched up. But you can also record your favorite shows and work out while watching, or use the commercials to do exercises such as squats, crunches, and push-ups.

10.
Make healthy foods look more appetizing and thus more satisfying. Instead of eating yogurt out of the container, put it in a bowl and alternate layers of yogurt and fruit, or make fish and veggies more appealing by adding a garnish of mint or parsley.

11.
Keep a food log. Studies show that people who kept food journals lost more weight than those who didn’t. Also, knowing that you have to jot down what you put in your mouth can prevent mindless eating and inspire you to choose healthy options.

12.
Remind yourself that you’ll
always, always
feel better after you exercise than you did before you started (or if you skip it)!

MONDAY’S DAILY DOZEN MEAL PLANS

There’s no time like the present.

We are going to make healthy food choices today!

Week One Monday Daily Dozen Meal Plan

I hope you love today’s Feta & Cranberry Salad for lunch! I do. Dried cranberries add sweetness to this midday meal and are full of antioxidants, compounds that can help stave off many diseases. These little dried berries tossed with protein-rich turkey and feta cheese make a salad a filling meal. And that’s key. I know lots of people think surviving on salads is the way to lose weight, but unless a salad is topped with some protein and healthy fat, you’ll find yourself ravenous shortly after you eat it. I also know that you’re going to enjoy tonight’s Maple Glazed Grilled Salmon, a dish my whole family loves because it’s sweet and filling at the same time. Of course, I like it because it’s rich in omega-3 fatty acids, which reduce inflammation in the body and in turn help protect against so many things—from arthritis to wrinkles.

BREAKFAST

1 egg + 2 egg whites scrambled with ¼ cup chopped bell pepper (2 protein + ¼ veggie)

1 slice whole wheat bread, toasted (1 grain)

1 medium orange (1 fruit)

LUNCH

Feta & Cranberry Salad (3½ veggie + 1 protein + ½ fruit + 2 healthy fat)

1 medium banana (1 fruit)

Feta & Cranberry Salad

3 cups baby spinach

½ cup chopped cucumber

2 ounces roasted turkey breast

2 tablespoons crumbled low-fat feta cheese

2 tablespoons dried cranberries

2 teaspoons extra-virgin olive oil

2 teaspoons balsamic vinegar

In a large bowl, combine the spinach, cucumber, turkey, feta, and cranberries. Drizzle with oil and vinegar.

AFTERNOON SNACK

2 tablespoons unsalted almonds (1 healthy fat)

1 medium apple (1 fruit)

DINNER

Maple Glazed Grilled Salmon (
women:
1 protein;
men:
1½ protein)

¾ cup cooked brown rice (¾ grain)

¾ cup steamed mixed vegetables (¾ veggie)

Maple Glazed Grilled Salmon

2 teaspoons maple syrup

1 tablespoon reduced-sodium soy sauce

Women:
3 ounces grilled salmon

Men:
5 ounces grilled salmon

Preheat the grill. Combine the maple syrup and soy sauce in a small bowl. Place the salmon skin-side down on the grill and brush the sauce combination on top. Grill for approximately 10 minutes per inch of thickness or until cooked all the way through.

Week Two Monday Daily Dozen Meal Plan

Today’s 4 Minute Grains for breakfast is something I came up with years ago. It’s one of my favorite morning meals when I need something hearty. I love how it fills me up and contains oats and barley, which have so many cholesterol-lowering benefits. They also help regulate your blood sugar, which keeps you feeling full longer and, over the long term, prevents diabetes. And get ready for a yummy dinner that doesn’t feel like a diet: the Awesome Chicken Brick Burger. You’ll love it and so will everyone else.

BREAKFAST

4 Minute Grains (1 grain + 1 fruit + ½ healthy fat)

1 banana (1 fruit)

MORNING SNACK

10 baby carrots (1 veggie)

¼ cup hummus (1 protein + ½ healthy fat)

Men add:
¼ cup hummus and 2 hard-boiled egg whites (1 protein + 1 healthy fat)

4 Minute Grains

3 tablespoons quick-cooking barley

3 tablespoons Irish oatmeal