Denise's Daily Dozen (61 page)

12. Seated Ab Pass-Through

Flat abs are within reach!

  Sit on the floor with your legs bent in front of you, heels on the floor, and toes lifted. Hold a dumbbell in your right hand. Keeping your stomach nice and tight, lift your left leg up off the floor and pass the dumbbell from your right hand underneath your bent left leg to your left hand. Use your ab muscles to help you stay upright and lift your leg—it should feel like a crunch. Alternate lifting your legs as you pass the dumbbell from hand to hand. Time: 1 minute.

 
CHALLENGE:
Sit on the floor on your knees, holding the weight with both hands. Raising your buttocks off your heels, move the weight from side to side, turning at the waist as if you’re paddling a canoe. You should feel this in your obliques (waistline).

A Dozen Tips from Denise: My Favorite Ways to Relax and De-Stress

M
any people eat for reasons that are emotional rather than physical. The key to slimming down is figuring out when you’re actually hungry and when you’re eating with your emotions. If the latter is true, it’s important to know what non-food-related things you can do to soothe yourself. Here, some of the best things to do when you need to chill out and relax.

1.
Take a walk. Of course this is great exercise, but sometimes taking a stroll is the ideal way to clear your head and help release brain chemicals called endorphins that can help calm you down. It doesn’t have to be a long walk or an intense one. Just put one foot in front of the other to walk stress away.

2.
Sniff soothing scents. Several fragrances are known to be calming, such as vanilla and lavender. Try a scented candle or lotion to reap the benefits.

3.
Catch a nap. Not getting enough snooze time can leave you feeling anxious and irritable, so sometimes all you need is a quick catnap to take the edge off. Give yourself fifteen minutes to curl up and you’ll be amazed how refreshed you feel.

4.
Get a rubdown. A massage may seem like an indulgence, but if you can treat yourself, you’ll feel amazing afterward. It’s relaxing both mentally and physically.

5.
Repeat yourself. It’s believed that repetitive movements like running a brush through your hair or petting your dog may elicit a relaxation response in your body.

6.
Sit quietly. Find a few minutes to sit by yourself and think about nothing. Sometimes you just need to clear your head in order to calm down.

7.
Breathe. Often when we’re stressed, our breathing becomes very shallow, which just makes us feel worse. Taking a few deep breaths can help slow down your racing heart and make you feel totally refreshed. Plus, bringing oxygen into the body helps energize you, too.

8.
Write in a journal. Don’t think about what you’re writing, don’t worry about grammar, and don’t focus on making sense. Just write so you can sort out your thoughts and release any tension.

9.
Surround yourself with flowers. Research shows that flowers can boost your mood. Perhaps it’s their lovely smell or their pretty colors. Either way, putting some blooms in your home can give your mood a lift.

10.
Fake it until you make it! When you’re feeling bad, get dressed up. Soon your insides will catch up with your outsides.

11.
Crack yourself up. Laughter truly is great medicine. Not only does it tone your tummy, but studies show that it can help lower your blood pressure, too!

12.
Count your blessings. Everyone goes through tough times, but most of us have so many things to be thankful for. Make a list of ten things you’re thankful for and your mood will turn around before you know it.

SATURDAY’S DAILY DOZEN MEAL PLANS

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

Week One Saturday Daily Dozen Meal Plan

I like today’s lunch—a Tuna Salad Salad Wrap—because it’s a healthy update of a traditionally high-fat sandwich that’s a comfort food for so many of us. I still have wonderful memories of my mom’s tuna fish sandwich squished between two slices of white bread. This version is better for you and will leave you feeling satisfied thanks to the fiber in the whole wheat wrap, celery, less mayo, and the protein and good fats in the tuna. Your afternoon snack of almonds and dried fruit helps keep you away from the vending machine when you hit that 4 PM slump. Almonds are rich in heart-healthy fats and protein, and the dried fruit has energizing iron and the antioxidants I keep talking about. Eaten together, this fruit and nut combo reminds me of a delicious cookie without the fat, calories, and guilt! At dinnertime, I’ve added a sweet potato to the mix because it’s full of fiber as well as vitamin C and beta-carotene, nutrients that boost your immune system and give your complexion a healthy glow. Though they’re great side dishes for dinner, I also find potatoes to be a good snack, especially when you want a little pick-me-up.

EVERYONE HAS TWELVE MINUTES!

No matter how busy your day gets, don’t make it a habit to skip your workouts. This will set a bad precedent of putting exercise—and yourself—last on your list of priorities. Trust me, the benefits of exercise will make a positive difference in so many other areas of your life. Make it number one and you make yourself number one! You are worth it!

BREAKFAST

1 egg + 1 egg white scrambled with ½ cup red, yellow, or orange bell pepper (1½ protein + ½ veggie)

1 slice whole wheat bread, toasted (1 grain)

Men add:
1 slice whole wheat bread, toasted (1 grain)

½ grapefruit (1 fruit)

Blue Citrus Fruit Treat

½ cup blueberries

½ cup sliced oranges

Chop the oranges and combine in a bowl with the blueberries. Then enjoy!

MORNING SNACK (MEN ONLY)

Blue Citrus Fruit Treat (1 fruit)

LUNCH

Tuna Salad Salad Wrap (1 protein + 1 grain + ½ veggie)

1 medium apple (1 fruit)

AFTERNOON SNACK

2 tablespoons almonds (1 healthy fat)

Men add:
2 tablespoons almonds (1 healthy fat)

¼ cup dried cranberries (1 fruit)

DINNER

Simply Delicious Seasoned Grilled Chicken (
women:
1 protein;
men:
1½ protein)

6 stalks steamed asparagus, with 1 teaspoon olive oil and fresh lemon juice (1 veggie)

1 medium sweet potato (bake at 425 degrees F for 30–40 minutes) with butter spray to taste (1 veggie)

Tuna Salad Salad Wrap

3 ounces canned tuna (packed in water, drained)

1 teaspoon light mayonnaise

1 teaspoon Dijon mustard

½ cup chopped celery

1 teaspoon lemon juice

½ cup salad mix

1 whole wheat wrap

Pepper, to taste

In a small bowl, combine the tuna, mayo, mustard, celery, lemon juice, and salad mix (I suggest using some of the European salad mix left over from yesterday). Mix and season with pepper. Place the tuna mixture on the wrap, then roll up and enjoy.

Simply Delicious Seasoned Grilled Chicken

Women: 4 ounces chicken

Men: 5 ounces chicken

1 teaspoon olive oil

Store-bought grill seasoning

Preheat the grill for the chicken. Coat the chicken with olive oil and sprinkle with grill seasoning. Grill for approximately 4 minutes on each side, or until the juices run clear.