Denise's Daily Dozen (23 page)

cup water

Ground cinnamon, to taste

¼ cup raisins (or any dried fruit)

1 tablespoon raw walnuts

Combine the barley, oats, and water in a microwave-safe bowl and microwave for 2 minutes. Add the cinnamon and raisins and microwave for 2 more minutes. Top with walnuts and serve.

LUNCH

Turkey & Avocado Wrap (1 grain + 1 protein + 1 veggie + ½ healthy fat)

1 medium apple (1 fruit)

Men add:
1 medium apple (1 fruit)

AFTERNOON SNACK

½ cup nonfat Greek yogurt (½ protein)

½ cup mixed berries (½ fruit)

Men add:
½ cup mixed berries (½ fruit)

Turkey & Avocado Wrap

1 whole wheat wrap

3 ounces roasted turkey breast

2 handfuls baby spinach

4 slices cucumber

2 tablespoons diced avocado

Place the wrap on a plate and layer the ingredients inside. Roll up and enjoy!

DINNER

Awesome Chicken Brick Burger (
women:
1 protein + 1 veggie;
men:
1 protein + 2 veggies)

Awesome Chicken Brick Burger

4 ounces ground chicken breast

2 tablespoons panko bread crumbs

1 scallion, chopped

½ teaspoon minced garlic

¼ teaspoon Asian hot chili sauce

1 tablespoon bottled teriyaki sauce

1 teaspoon honey

¼ teaspoon canola oil

1 cup arugula

Men add: 1 cup arugula

Except for the oil and arugula, mix all the ingredients in a large bowl. Then form the mixture into a patty. Add the oil to your pan or grill, heat, and place the patty on the hot pan. Place a brick that is clean and wrapped in foil on top of the burger to press. Cook for about 3 to 4 minutes, flip, and continue cooking for about 3 minutes more until cooked through. Serve the burger over arugula.

Week Three Monday Daily Dozen Meal Plan

Today’s breakfast is one of my personal favorite creations, 4 Minute Grains, which we had for breakfast last Monday as well—but this time we’ll add a glass of skim milk for extra protein. It’s a blend of fiber-rich barley and Irish oats, both of which make this morning meal slimming and filling. Plus, it contains raisins, a good source of iron, and walnuts, a fabulous source of vitamin E, antioxidants, and alpha-linolenic acid. The latter is one of the omega-3 fatty acids that’s great for your heart as well as your complexion and your hair. I also love this Quick Salmon Salad for lunch. It’s another way to get your fill of those important omega-3 fatty acids. Canned salmon is great, but sometimes in summer I’ll use leftover grilled salmon from the night before. And dinner’s Beef & Broccoli Stir-Fry gives you the tasty flavor of Chinese takeout without the fat, calories, and MSG.

MAKE EATING OUT DIET-FRIENDLY

Don’t be afraid to ask questions when dining out! It’s up to you to make healthy choices, not your waiter. Ask what ingredients entrées contain and how foods are prepared. And never be afraid to ask for changes in your order like salad dressing on the side, a dish cooked with less oil, or the chance to substitute something fattening like french fries or a mayo-based salad with steamed veggies, a salad, or fruit. Remember: You are paying for your meal; you should get what you want!

Quick Salmon Salad

½ cup boneless canned salmon

1 teaspoon extra-virgin olive oil

1 tablespoon lemon juice

1 teaspoon minced red onion

1 teaspoon chopped fresh parsley

1 teaspoon capers, rinsed and drained

1 teaspoon red wine vinegar

Salt and pepper, to taste

2 cups mixed greens

In a medium bowl, combine all ingredients except the greens; toss to combine. Serve over mixed greens.

BREAKFAST

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

1 cup skim milk (1 protein)

Men add:
1 cup grapes (1 fruit)

MORNING SNACK

1 tablespoon natural peanut butter (I like Smucker’s Natural Peanut Butter)(½ healthy fat)

6 whole wheat crackers (1 grain)

Beef & Broccoli Stir-Fry

1 teaspoon canola oil

1 clove garlic, minced

1 teaspoon freshly grated ginger

4 ounces flank steak, thinly sliced

1 cup chopped broccoli

½ cup sliced red onion

1 tablespoon reduced-sodium soy sauce

1 teaspoon Chinese five-spice powder

Heat the oil in a large wok or skillet over medium-high heat. Add the garlic, ginger, and steak; toss and cook for about 2 minutes. Add the broccoli, onion, soy sauce, and five-spice powder. Continue to stir-fry until the broccoli is bright green and slightly tender.

LUNCH

Quick Salmon Salad (1 protein + 1 healthy fat + 2 veggie)

1 medium banana (1 fruit)

AFTERNOON SNACK

1 medium apple (1 fruit)

DINNER

Beef & Broccoli Stir-Fry (1 protein + 1½ veggie)

½ cup cooked brown rice (½ grain)

Men add:
½ cup cooked brown rice (½ grain)

TRUE BEAUTY DOESN’T COME FROM A BOTTLE

What I find beautiful is a person who takes care of herself by eating well and exercising regularly. It’s not about crow’s-feet or a few extra pounds. You can’t bottle and apply the glow of good health or the look of confidence that feeling good about yourself radiates. It comes from within, and you can develop it yourself.

A Dozen Tips from Denise: Twelve Ways to Trim Your Body and Your Food Costs