Denise's Daily Dozen (38 page)

11.
Climb in the tub. Soaking in warm water causes your body temperature to rise. It gradually cools once you get out, and this change in temperature can make you drowsy and send a signal to your brain that it’s time to go to sleep. A bath also helps relax your muscles (which probably need a little TLC thanks to your diligent exercise routine).

12.
Don’t eat too close to bedtime. Heavy meals just before bed can really disrupt your sleep. Since you’re following the Daily Dozen Meal Plan, heavy meals are not your problem. However, even eating something healthy too close to bedtime may keep you up. Give yourself a few hours between dinner and when your head hits the pillow.

WEDNESDAY’S DAILY DOZEN MEAL PLANS

Sometimes it’s not the big temptations that can ruin a diet, but the little ones. You have the power to make good decisions!

Week One Wednesday Daily Dozen Meal Plan

The berries you’re eating for breakfast this morning may be small, but the nutritional punch they pack is huge. Blueberries, raspberries, and pomegranates are high in stomach-satisfying fiber and are some of the best sources of anthocyanins, compounds that counteract the negative effects of free radicals—particles that cause damage inside and outside your body. Berries are also believed to help boost your brain power and heart health. For dinner, enjoy this simple Pasta with Fresh Tomato Sauce. I know pasta fell out of favor during the low-carb craze, but it can easily be added to a healthy diet as long as you enjoy the whole wheat variety, which is fiber-rich and more nutritious than traditional pasta. Top it with tomato sauce and you’re eating lycopene, an antioxidant with the power to possibly prevent cancer and keep skin looking supple.

TAKE IT DOWN

You know that you should take the stairs instead of the elevator to add more activity to your day. But don’t forget to take the stairs on the way
down
, too. One study of hikers in the Alps found that hiking downhill (similar to going down stairs) had unique health benefits—it helped lower blood sugar levels (whereas going uphill lowered cholesterol).

BREAKFAST

1 cup bran flakes cereal (1 grain)

1 cup skim milk (1 protein)

¼ cup blueberries, ¼ cup raspberries, and ¼ cup pomegranate seeds (1 fruit)

LUNCH

1 slice whole-grain bread (1 grain)

1 tablespoon natural peanut butter, for topping (1 healthy fat)

1 tablespoon fruit spread, for topping

1 medium apple (1 fruit)

Men add:
1 slice whole-grain bread and 1 tablespoon natural peanut butter (1 grain + 1 healthy fat)

AFTERNOON SNACK

1 medium orange (1 fruit)

Men add:
1 medium orange (1 fruit)

1 hard-boiled egg (1 protein)

DINNER

Pasta with Fresh Tomato Sauce (1 grain + 1 protein + 3 veggie)

Pasta with Fresh Tomato Sauce

2 ounces dry whole wheat spaghetti

2 teaspoons olive oil

1 clove garlic, chopped

½ cup chopped celery

1 tablespoon chopped shallots

1 cup roughly chopped plum tomatoes

½ cup low-sodium chicken broth

Salt and pepper, to taste

2 cups fresh spinach

2 tablespoons chopped fresh basil

¼ cup grated Parmesan cheese

Cook the pasta according to the package directions, drain, and put it aside. Heat the oil in a large skillet. Add the garlic, celery, and shallots and cook for 2 to 3 minutes. Add the tomatoes and chicken broth and cook for an additional 10 minutes; season with salt and pepper to taste. Add the fresh spinach one handful at a time and stir. Cook until the spinach is wilted. Add the cooked pasta and toss to combine. Serve topped with basil and Parmesan cheese.

Week Two Wednesday Daily Dozen Meal Plan

It’s important to get your fill of fruits since they’re loaded with fiber and have natural sugar to satisfy your sweet tooth. Yet I know it’s all too easy to fall into the banana or apple rut. This not only gets boring, but also limits the vitamins you’re taking in. That’s why today’s morning snack is chopped pineapple, an exotic treat that’s really delicious. Accompanying the roasted pork tenderloin for dinner is quinoa, a true favorite of mine. What makes it unique is that it’s one of the few grains that contains all the essential amino acids, so though it counts as a grain it’s also an incredible source of protein. It’s a wonderful source of fiber and other vitamins and minerals, too, and a delicious alternative to rice. Plus, you can jazz it up all sorts of ways by using different vegetables, spices, and seasonings.

PUSH YOURSELF!

Of course there will be days when you don’t feel like exercising. So make a deal with yourself that you’ll do at least five to ten minutes. Often by the time you get into your workout clothes and start moving around, you’ll be reminded how good you feel when you break a sweat, and you won’t need much more to keep you going!

BREAKFAST

2 whole-grain frozen waffles (toasted) (2 grain)

1 cup mixed berries, for topping (1 fruit)

2 teaspoons honey, for topping

MORNING SNACK

1 cup chopped pineapple (1 fruit)

Men add:
½ nonfat cup cottage cheese and 1 tablespoon almonds (1 protein + 1 healthy fat)

LUNCH

2 slices whole wheat bread (2 grain)

3 ounces roasted turkey breast (1 protein)

½ cup sliced cucumber (½ veggie)

Sliced tomato (½ veggie)

½ cup mixed greens (½ veggie)

Men add:
1 cup mixed greens (1 veggie)

2 tablespoons hummus (½ protein + ¼ healthy fat)

AFTERNOON SNACK

1 medium apple (1 fruit)

1 ounce Cabot 50 percent reduced-fat cheddar cheese (1 protein)

DINNER

4 ounces roasted pork tenderloin prepared with garlic and balsamic vinegar (1 protein)

¾ cup cooked quinoa drizzled with 1 teaspoon olive oil (¾ grain + 1 healthy fat)

6 stalks steamed asparagus (1 veggie)

1 cup steamed broccoli, with lemon pepper seasoning to taste (1 veggie)

Week Three Wednesday Daily Dozen Meal Plan

You can shed your body’s most stubborn pounds forever!

Keep going! You’ll get there!

What’s on the menu today? One of my favorite smoothies! It’s such a quick way to get protein and fiber without having to cook or sit down. When my daughters are busy with school and sports, I love making smoothies for breakfast so that I know they’re eating healthy, and starting their day off right. And the variety of items you can toss in that blender or food processor is endless. Today I’ve chosen antioxidant-rich blueberries and potassium-filled bananas along with vanilla yogurt to give you protein. I also just love this lunch because it debunks the notion that vegetarian meals aren’t filling. Idaho potatoes are low in calories and high in fiber, vitamin C, and potassium. Plus, they’re so inexpensive! Top your spud with broccoli and you’re treating your body to cancer-fighting compounds, too. If you need a pick-me-up come afternoon, the granola bar should do the trick. Just make sure it has under two hundred calories; Kashi and Nature Valley are usually good choices. And then there’s dinner, which contains two of the foods nutritionists rave about most: omega-3-rich salmon, which is good for everything from your heart to your hair, and quinoa, that protein-filled grain I’ve mentioned before.

CHANGE YOUR ATTITUDE!

I know a lot of women who think that if they stray from their healthy eating at one meal, they’ve “blown it.” The result is a daylong—or several-day-long—pig-out that gets them nowhere except feeling down when their clothes are snug. Instead, accept that no one is perfect and then get back to your healthy diet at the next meal. One not-so-good-for-you meal or snack isn’t going to put on the pounds, but several days’ worth will.