Denise's Daily Dozen (55 page)

Week Three Friday Daily Dozen Meal Plan

Eat well 80 percent of the time and enjoy treats 20 percent of the time. It works!

I’ve heard people say that eating healthy is too expensive. But it’s not true. Take today’s breakfast, for example. Oatmeal costs pennies per serving, yet it’s full of fiber and vitamins. Plus, oats, like other whole grains, contain a compound called beta-glucan that helps your body regulate blood sugar and reduces your risk of diabetes. The walnuts are high in vitamin E, magnesium, protein, fiber, and alpha-linolenic acid, as well as the omega-3 fatty acids that may keep your heart healthy, reduce your risk of depression, and minimize inflammation that can cause wrinkles and acne. Add vitamin-rich fruit like pineapple, mango, and papaya and this breakfast is a disease-fighting powerhouse. For a morning snack, I love hummus, which provides protein, and baby carrots, which provide fiber. (Sometimes I swap the carrots for other tasty, filling veggies like snap peas or sliced peppers.) By now, you know how much I love beans, so I’ve tossed them into your lunch salad, along with protein-packed tuna and healthy-fat-filled feta cheese and olives. But forget how nutritious this salad is. It’s delicious! Then get ready for make-your-own-pizza night. It’s proof that you can enjoy favorite foods and still slim down or maintain your weight. Just find healthy ways to make these dishes and you don’t have to give up a thing. When it comes to pizza, I’ve done the work for you. Though I suggest zucchini and peppers as toppings, other suggestions include broccoli, grilled eggplant, mushrooms, and spinach.

BREAKFAST

1 cup cooked oatmeal, prepared with water (1 grain)

Men add:
½ cup cooked oatmeal (½ grain)

1 tablespoon chopped walnuts (½ healthy fat)

Men add:
1 tablespoon walnuts (½ healthy fat)

1 cup tropical fruit medley (pineapple, mango, papaya) (1 fruit)

MORNING SNACK

¼ cup hummus (1 protein + ½ healthy fat)

10 baby carrots (1 veggie)

Men add:
1 cup chopped melons (honeydew, cantaloupe, watermelon) (1 fruit)

LUNCH

Greek Bean Salad (3 protein + 1 veggie + 1 healthy fat)

Men add:
3 ounces canned tuna, in water (1 protein)

1 medium orange (1 fruit)

Greek Bean Salad

½ cup canned black beans or red kidney beans, rinsed and drained

½ cup diced cucumber

5 small cherry tomatoes, halved

2 tablespoons crumbled low-fat feta

1 tablespoon chopped fresh basil

2 tablespoons sliced canned black olives

1 teaspoon olive oil

Salt and pepper, to taste

Place all the ingredients in a bowl and mix to combine.

AFTERNOON SNACK

½ cup Greek yogurt (½ protein)

1 tablespoon chopped walnuts (½ healthy fat)

¼ cup raisins (1 fruit)

DINNER

Garden Veggie Pizza (2 veggie + 1 grain + 1 protein)

Garden Veggie Pizza

1 cup cherry tomatoes

1 tablespoon tomato paste

4–5 fresh basil leaves

1 teaspoon chopped fresh oregano, or ½ teaspoon dried oregano

1 clove garlic

Dash of salt and pepper

¼ pound whole wheat pizza dough

Cornmeal, for dusting

1 ounce fresh mozzarella cheese, thinly sliced

½ cup thinly sliced zucchini

½ cup diced yellow pepper

1 tablespoon grated Parmesan cheese

Preheat the oven to 450 degrees Fahrenheit. In a blender, combine the tomatoes, tomato paste, basil, oregano, garlic, salt, and pepper; blend until smooth. Roll out the pizza dough and place on a baking sheet or pizza stone, dusted with cornmeal. Bake the dough for about 3 minutes or until the bottom begins to crisp. Remove the partially baked crust from the oven, gently flip it over, and top immediately with the tomato mixture, mozzarella, and vegetables. Sprinkle with Parmesan cheese and bake for an additional 12 minutes, until the cheese is melted and bubbly.

BANISH PMS!

I was amazed when I heard that eating foods rich in calcium and vitamin D may reduce your risk of premenstrual syndrome. Though there's controversy about whether or not you should get your vitamin D from the sun (because of the risk of skin cancer and sun damage), you can get this nutrient from supplements or fortified foods. The latter include cereals, juices, and low-fat dairy.

A Dozen Tips from Denise: Tips and Tricks for Eating Smarter

H
ealthy eating is delicious—something I hope you’ve seen from some of the yummy Daily Dozen meals that you’ve eaten so far. It can also be easy. All you need to know are a few insider tips that make living a healthier, low-fat, and low-cal life pretty simple. These are tricks I use myself, and they’re a huge part of why I’ve stayed in shape for all these years.

1.
Sit down when you eat. It’s too easy to forget about the foods that you pop in your mouth while cooking, clearing the table, or standing.

2.
Don’t eat while you’re on the phone, checking e-mail, or watching TV. One study found that people ate an average of over 40 percent more potato chips while watching TV than they did when they weren’t tuning in to the tube. That’s not surprising, since being distracted means you don’t notice what you inhale.

3.
Eat slowly. It takes fifteen to twenty minutes after eating for your brain to register that you’re full. Eat too fast and you can take in more calories than your body actually wants or needs. Before you take seconds or give in to a giant dessert, wait. If you’re still hungry half an hour later, then you truly didn’t eat enough and need more food. But chances are that you’ll be full. Remember, no one says you have to clean your plate!

4.
Write down what you eat. Keeping a food log helps ward off mindless eating and allows you to be more conscious of every morsel. It also keeps you accountable—after all, if you have to write down that you ate that pizza crust off your child’s plate or doughnut at a morning meeting, you’ll probably think twice. It worked well for women in one study, who lost seven pounds more than participants who didn’t jot down their snacks and meals.

5.
Don’t sip your calories away. It’s very easy to forget that certain beverages—like juice, soda, and coffee drinks—have calories because they typically don’t leave us feeling full. However, just one 8-ounce soda or juice can have more than a hundred calories, and a frothy, creamy creation from your favorite coffee shop can have hundreds. Your best bet is to stick with water (find ways to jazz it up on
page 92
). It’s calorie-free and, well, free.

6.
Sneak filling and fiber-rich produce into your meals (and your family’s) by shredding zucchini into pasta sauce, adding mashed sweet potatoes to muffin recipes, and topping homemade pizza with lots of veggies.

7.
Stock up on frozen fruits and veggies. I use them all the time, especially when favorites like berries and peaches are out of season. They require minimal preparation—and in terms of nutrients, they can actually be more nutritious than fresh produce that’s been sitting at the supermarket too long.

8.
Put a curfew on the kitchen. Our bodies need three hours to help metabolize our dinners. Because you’re not as active at night, your body isn’t burning off the calories like it does during the day when you’re active. So if you usually go to bed at 11 PM, try not to eat anything after 8 PM.

9.
Don’t ban one whole food group from your diet. I’m a big believer in balance. Cutting out a whole universe of food—like desserts, carbs, or fat—has never worked for me. I always wind up craving what I can’t have and then I feel like a failure when I cave in. The real key is moderation. Eat what you want, but be mindful of the amounts you are consuming.

10.
Serve yourself less. Researchers have figured out that you can eat up to 20 percent less and feel just as satisfied! So when you’re serving yourself dinner—or any meal—put about 20 percent less on your plate than you think you’ll eat. Most likely, you won’t be hungry for any more food.

11.
Don’t keep the serving plates on the table. Instead, after you fill your plate, put the rest of the food in the kitchen or even pack it away in the refrigerator and
then
sit down to eat. This way you’re not picking at food or serving yourself seconds just because it’s in front of you.

12.
If you’re at a party or social gathering, don’t stand near the buffet table. And if you’re having a drink, have a glass of water before and after that glass of wine.

TWELVE WAYS TO PREVENT BELLY BLOAT

Nothing is more uncomfortable than a distended belly. It makes your clothes fit too snugly—or not at all—and that can really turn your mood sour. Unfortunately, that blue state of mind can be the start of a downward spiral. But there are some simple ways to deflate your midsection and prevent belly bloat in the first place.