Denise's Daily Dozen by Denise Austin Page A

ears. I learned this trick about twenty years ago when I was on a plane flying cross-country. A very interesting doctor I was sitting next to told me that a great way to feel more alert and calm was to use two fingers to gently press down all along the perimeter of your ear. She also suggested rubbing the back of the hard bony part of the ear. I know it sounds a little crazy, but I’ve been doing it for two decades now so I know it works!
12. Laugh often. You may be, well, laughing at this one, but it’s true. Cracking up helps get oxygen flowing through your body and raises your heart rate, all of which can perk you up. So call your funniest friend or watch a silly clip on YouTube and you’ll be energized in no time.

TUESDAY’S DAILY DOZEN MEAL PLANS
Be kind to your body, and it will be kind back!
    Week One Tuesday Daily Dozen Meal Plan
    Breakfast today feels like an indulgent dessert—without the fat and calories. The fruits it contains—mangoes and strawberries—are bursting with vitamins that boost your immune system and also enhance collagen production so your skin looks and feels younger. I know eating chicken when you’re trying to lose weight can get boring, but that’s not the case with the cilantro and lime chicken dish that you’ll have for dinner. It’s delicious and loaded with protein to help repair and strengthen your muscles after the hard work you did for today’s Daily Dozen.
    BREAKFAST
Yogurt Parfait (1 protein + 1 fruit + 1 healthy fat)
1 slice sprouted grain bread (Food for Life brand), toasted, with butter spray (1 grain)
Men add: 1 slice sprouted grain bread (1 grain)

Yogurt Parfait
1 cup nonfat vanilla yogurt
½ cup sliced strawberries
½ cup sliced mango (fresh or frozen)
2 tablespoons sliced almonds
Lime juice, to taste
Zest of lime
In a glass bowl or tall glass, alternate layers of yogurt with layers of fruit. Top with almonds, a squeeze or two of lime, and garnish with lime zest.
THINK POSITIVE!
Whenever your willpower starts to wane, try shifting your focus from your negative thoughts to thoughts of your loved ones. Make it your goal to set an example for your family and be a role model for your kids or your friends! Think of how much they’ll all benefit from learning and following all the healthy habits you’ve picked up.

Tuna Salad Wrap
3 ounces canned tuna (packed in water, drained)
1 teaspoon light mayonnaise
1 teaspoon Dijon mustard
½ cup chopped celery
1 whole-grain wrap
1 handful mixed greens
In a small bowl, combine the tuna, mayo, mustard, and celery; mix to combine. Place the tuna mixture on top of the whole-grain wrap and top with greens.
    LUNCH
Tuna Salad Wrap (1 protein + 1½ veggie + 1 grain)
1 medium apple (1 fruit)
Men add: 1 medium apple (1 fruit)
    AFTERNOON SNACK
1 cup cantaloupe chunks (1 fruit)
Men add: ½ cup nonfat cottage cheese (1 protein) and 2 tablespoons ground flaxseed (1 healthy fat)

Chicken with Cilantro & Lime
1 tablespoon olive or canola oil
1 tablespoon honey
Juice of 1 lime
¼ cup chopped cilantro
4 ounces chicken breast
In a small bowl, whisk together the oil, honey, lime juice, and cilantro. Pour this mixture over the chicken breast and marinate in the refrigerator for 20 minutes. Grill or roast the chicken for 6 to 8 minutes per side or until cooked through.
    DINNER
Chicken with Cilantro & Lime (1 protein)
1 cup steamed spinach (1 veggie)
Men add: ½ cup steamed spinach (½ veggie)
1 small ear of corn (1 veggie)

 
     
     
NUTRITION INFORMATION FOR THE DAY:
WOMEN
MEN
Calories:  1,144 kcal
Calories:  1,462 kcal
Total Fat:  28 g
Total Fat:  37 g
Saturated Fat:  4 g
Saturated Fat:  4 g
Total Carbohydrate:  150 g
Total Carbohydrate:  202 g
Protein:  74 g
Protein:  101 g
Sodium:  1,145 mg
Sodium:  1,790 mg
Fiber:  23 g
Fiber:  42 g
     
     
DAILY DOZEN TOTALS FOR THE DAY:
WOMEN
MEN
 3 protein 
 4 protein 
 3½ veggie 
 4 veggie 
 3 fruit 
 4 fruit 
 2 grain 
 3 grain 
 1 healthy fat 
 2 healthy fat 
    Week Two