DAILY DOZEN TOTALS FOR THE DAY:.

WOMEN.

MEN MEN.

4 protein 4 protein 4 protein 4 veggie 4 veggie 4 veggie 3 fruit 3 fruit 3 fruit 2 grain 2 grain 2 grain 1 healthy fat 2 healthy fat 2 healthy fat

A Dozen Tips from Denise: How to Survive Dinner Out When You're on a DietEating at a friend's house is a special treat, so it's not one that you have to give up even when you're trying to slim down. You just need to follow some simple strategies and you're good to go! With some simple preparation and a bit of discipline, dinner at a friend's can be an enjoyable-and diet-friendly-experience! Here are a few ideas on how to strike a balance. You can do it! 1. 1. Pick and choose. When dinner is served, focus on veggie dishes, salads, and meats. Politely pa.s.s on anything that's smothered in sauces, cream, or mayo. If you Pick and choose. When dinner is served, focus on veggie dishes, salads, and meats. Politely pa.s.s on anything that's smothered in sauces, cream, or mayo. If you do do decide to indulge in a rich entree or a dessert, stick with a single, sensible portion. decide to indulge in a rich entree or a dessert, stick with a single, sensible portion. 2. 2. Bring your own dish. If dinner is potluck, bring a nutritious, diet-friendly option such as a healthy vegetable dish, crudites platter, or fruit salad. This way you'll have something "safe" to eat, and you'll be sharing the gift of health! Bring your own dish. If dinner is potluck, bring a nutritious, diet-friendly option such as a healthy vegetable dish, crudites platter, or fruit salad. This way you'll have something "safe" to eat, and you'll be sharing the gift of health! 3. 3. Watch your hands. If there are munchies within your reach, be sure to have only a single small portion instead of repeatedly reaching for the bowl. Hold a gla.s.s of water or carry a clutch purse with one hand so it's harder to pig out. Watch your hands. If there are munchies within your reach, be sure to have only a single small portion instead of repeatedly reaching for the bowl. Hold a gla.s.s of water or carry a clutch purse with one hand so it's harder to pig out. 4. 4. Be careful with the c.o.c.ktails. Alcoholic drinks can be loaded with calories and lower your inhibitions so you eat more. Have a gla.s.s of wine or a white wine spritzer-half wine, half seltzer-instead of a sugary c.o.c.ktail. Be careful with the c.o.c.ktails. Alcoholic drinks can be loaded with calories and lower your inhibitions so you eat more. Have a gla.s.s of wine or a white wine spritzer-half wine, half seltzer-instead of a sugary c.o.c.ktail. 5. 5. Inform your friend. Sometimes we feel pressured to eat because we think friends will be insulted if we don't. Before the dinner party, tell your host not to feel that way when you don't try everything or ask for seconds. Let her know that you're trying to slim down and not all her yummy dishes are on your menu. Inform your friend. Sometimes we feel pressured to eat because we think friends will be insulted if we don't. Before the dinner party, tell your host not to feel that way when you don't try everything or ask for seconds. Let her know that you're trying to slim down and not all her yummy dishes are on your menu. 6. 6. Or keep quiet. Whether they do it consciously or not, some friends and relatives sabotage our best intentions to live a healthy life. And pressure from family and friends can actually work against you staying motivated and slim. If your host is that type, then don't fill her in on your new way of life. Instead think of a few things you can say, such as that you had a big or late lunch, when she pushes a fattening food on you. You can also politely take a serving and leave it on your plate. Just because it's there doesn't mean you have to eat it. Or keep quiet. Whether they do it consciously or not, some friends and relatives sabotage our best intentions to live a healthy life. And pressure from family and friends can actually work against you staying motivated and slim. If your host is that type, then don't fill her in on your new way of life. Instead think of a few things you can say, such as that you had a big or late lunch, when she pushes a fattening food on you. You can also politely take a serving and leave it on your plate. Just because it's there doesn't mean you have to eat it. 7. 7. Enjoy the company. The reason we gather with friends is to share their company and conversation, and in our go-go-go world spending time with loved ones is rare. Instead of focusing on the food, pay extra attention to those around you. You won't overindulge, Enjoy the company. The reason we gather with friends is to share their company and conversation, and in our go-go-go world spending time with loved ones is rare. Instead of focusing on the food, pay extra attention to those around you. You won't overindulge, and and you'll connect with others in a meaningful way. you'll connect with others in a meaningful way. 8. 8. Look before you eat. If the dinner is a buffet, survey the whole spread before you choose what you'll eat. Also, use a small plate so you don't overdo it. Look before you eat. If the dinner is a buffet, survey the whole spread before you choose what you'll eat. Also, use a small plate so you don't overdo it. 9. 9. Offer your a.s.sistance. Helping a friend prepare, serve, and do other things at the dinner may keep you too busy to munch mindlessly. Plus, you'll get a bit of exercise getting up and down or going back and forth to the kitchen. Offer your a.s.sistance. Helping a friend prepare, serve, and do other things at the dinner may keep you too busy to munch mindlessly. Plus, you'll get a bit of exercise getting up and down or going back and forth to the kitchen. 10. 10. Don't go hungry. Some people starve themselves all day so they can eat what they want at a dinner party or special occasion. The problem? You'll be so hungry when you arrive at your friend's that you're likely to make poor food choices and leave with an aching tummy and loads of regret. Stick with healthy meals during the day and eat a filling snack right before you go. Don't go hungry. Some people starve themselves all day so they can eat what they want at a dinner party or special occasion. The problem? You'll be so hungry when you arrive at your friend's that you're likely to make poor food choices and leave with an aching tummy and loads of regret. Stick with healthy meals during the day and eat a filling snack right before you go. 11. 11. Stay focused on Stay focused on your your goals. When others around us are pigging out, it's all too easy to throw in the towel and follow their lead. A study done at Vanderbilt University in Nashville found that, on average, women took in 696 calories when they ate with others compared with 476 calories when they dined alone. But that doesn't mean you should shun social meals. Just remember that your goals are different from your friend's. Just because a girlfriend is reaching for seconds-or thirds-doesn't mean that you have to. goals. When others around us are pigging out, it's all too easy to throw in the towel and follow their lead. A study done at Vanderbilt University in Nashville found that, on average, women took in 696 calories when they ate with others compared with 476 calories when they dined alone. But that doesn't mean you should shun social meals. Just remember that your goals are different from your friend's. Just because a girlfriend is reaching for seconds-or thirds-doesn't mean that you have to. 12. 12. Think before you eat. Before diving into that decadent dessert, imagine how you'll feel if you step on the scale and it's gone up or hasn't budged, or if your clothes are snug. Often the momentary pleasure is not worth the guilt you'll feel later. Think before you eat. Before diving into that decadent dessert, imagine how you'll feel if you step on the scale and it's gone up or hasn't budged, or if your clothes are snug. Often the momentary pleasure is not worth the guilt you'll feel later.

TWELVE KITCHEN TIME SAVERSIt happens all the time. You got caught at work and you're rushing to get dinner on the table. But restaurant meals are expensive and you don't have control over what's in them-bad news when you're on a diet. No problem! You can put together a delicious meal without a lot of fuss or time. Here, twelve hasty but tasty ways to get a good meal on the table. 1. 1. Buy a ready-made rotisserie chicken. You can serve it as an entree by itself or use the meat for fajitas, a ca.s.serole, a quick soup, a stir-fry, or a salad topping. Buy a ready-made rotisserie chicken. You can serve it as an entree by itself or use the meat for fajitas, a ca.s.serole, a quick soup, a stir-fry, or a salad topping. 2. 2. Grab bags of precut, prewashed veggies. You can find these either in the produce aisle or at the salad bar. Bring them home and toss them in a bowl for an easy salad. Grab bags of precut, prewashed veggies. You can find these either in the produce aisle or at the salad bar. Bring them home and toss them in a bowl for an easy salad. 3. 3. Put shrimp on the menu. It takes only a few minutes to cook shrimp, and it's an incredibly tasty way to add variety to your meals. Pick some up at the fish counter or from the frozen food section. Put shrimp on the menu. It takes only a few minutes to cook shrimp, and it's an incredibly tasty way to add variety to your meals. Pick some up at the fish counter or from the frozen food section. 4. 4. Buy boil-in-a-bag rice. It can be prepared in just ten minutes, and today it comes in healthy whole-grain and brown varieties. Buy boil-in-a-bag rice. It can be prepared in just ten minutes, and today it comes in healthy whole-grain and brown varieties. 5. 5. Get out your wok. Stir-fried dishes come together quickly, and they're loaded with healthy veggies and protein. No time to chop? Use those prewashed and cut bags of veggies. Get out your wok. Stir-fried dishes come together quickly, and they're loaded with healthy veggies and protein. No time to chop? Use those prewashed and cut bags of veggies. 6. 6. Eat breakfast for dinner. Oatmeal, high-fiber cereal, and eggs are healthy, filling, and can be made in a few minutes flat. Eat breakfast for dinner. Oatmeal, high-fiber cereal, and eggs are healthy, filling, and can be made in a few minutes flat. 7. 7. Make takeout slimming. Order steamed veggies and plain brown rice from the Chinese restaurant or veggie sushi (brown rice if you can) and miso soup from the j.a.panese place. Restaurant fare won't derail your diet if you know what to choose. Make takeout slimming. Order steamed veggies and plain brown rice from the Chinese restaurant or veggie sushi (brown rice if you can) and miso soup from the j.a.panese place. Restaurant fare won't derail your diet if you know what to choose. 8. 8. Cook up frozen veggies like broccoli or spinach and cover with low-sugar jarred pasta sauce. Sprinkle on some Parmesan cheese and you're set. Cook up frozen veggies like broccoli or spinach and cover with low-sugar jarred pasta sauce. Sprinkle on some Parmesan cheese and you're set. 9. 9. Eat fast food. Yes, you read that right! Just don't eat it more than once a week, and make sure to order the smallest and least fatty items. For example, the Taco Bell bean burrito has 370 calories and twelve grams of fat, low by fast-food standards. Small burgers are also in this range. Before you hit the drive-through, visit the fast-food chain's website for calorie and other nutrition information. Better yet, keep a list in your wallet of the least diet-damaging options from each of the restaurants you visit often. Eat fast food. Yes, you read that right! Just don't eat it more than once a week, and make sure to order the smallest and least fatty items. For example, the Taco Bell bean burrito has 370 calories and twelve grams of fat, low by fast-food standards. Small burgers are also in this range. Before you hit the drive-through, visit the fast-food chain's website for calorie and other nutrition information. Better yet, keep a list in your wallet of the least diet-damaging options from each of the restaurants you visit often. 10. 10. Look at your leftovers. It's easy to ignore those foil-covered dishes in your refrigerator, but you can actually whip up a quick, tasty meal with them. I love eating leftovers because it serves a dual purpose: It cleans out my refrigerator and feeds me well for little money. Look at your leftovers. It's easy to ignore those foil-covered dishes in your refrigerator, but you can actually whip up a quick, tasty meal with them. I love eating leftovers because it serves a dual purpose: It cleans out my refrigerator and feeds me well for little money. 11. 11. Feel like a kid again and enjoy a simple peanut b.u.t.ter and jelly sandwich on whole-grain bread. You can also try natural peanut b.u.t.ter and honey or add some sliced bananas. Talk about comfort food! Feel like a kid again and enjoy a simple peanut b.u.t.ter and jelly sandwich on whole-grain bread. You can also try natural peanut b.u.t.ter and honey or add some sliced bananas. Talk about comfort food! 12. 12. Reach for the pasta. Most varieties boil up in twelve minutes or less and, if you opt for the whole wheat variety, are nutritious, too. Add a dash of olive oil or sprinkle of cheese and you've got a yummy meal in half the time it takes for a pizza delivery to arrive. Reach for the pasta. Most varieties boil up in twelve minutes or less and, if you opt for the whole wheat variety, are nutritious, too. Add a dash of olive oil or sprinkle of cheese and you've got a yummy meal in half the time it takes for a pizza delivery to arrive.

My Daily Dozen Sunday Checklist .

WEEK ONE.

WEEK TWO.

WEEK THREE.

I ate my Daily Dozen Foods .

VEGGIE.

VEGGIE.

VEGGIE.

FRUIT.

FRUIT.

FRUIT.

PROTEIN.

PROTEIN.

PROTEIN.

HEALTHY GRAIN.

HEALTHY GRAIN.

HEALTHY FAT.

EIGHT 8-OUNCE GLa.s.sES OF WATER.

I did my Daily Dozen exercises .

I did some of my weekly twelve miles of cardio (write how many miles) .

I did some fidget-cisers today (write how many) .

Twelve Ballet-Inspired Barre Exercises While most of us weren't born with the lovely, long legs of a prima ballerina, we can definitely get our leg muscles looking leaner with these simple exercises. This is a 12-minute sequence of toning exercises that I have selected from my new DVD, Body Makeover Mix Body Makeover Mix, that will tone your thighs and lift your seat. The following moves are great because you can do them anywhere-all you need is a chair to hold on to for balance. So what are you waiting for? Gorgeous dancer's legs are only a few plies away!

1. Leg Swings Get a beautiful dancer's body.

Stand with your left side facing a chair and your left hand resting on it. Bring your legs together with your heels touching and toes pointing out on a diagonal. Extend your right arm out to the side at shoulder height. Lift the right leg up off the floor in front of you to hip height and turn it out to the side slightly while bending it. Swing your right leg back behind you. Keep your back nice and straight, zip up those abs, and squeeze your b.u.t.tocks as you swing the leg. Return to the start position and repeat. Time: 30 seconds on each leg.2. Back Stretch A wonderful way to elongate and stretch your spine, giving s.p.a.ce to each vertebra.

Stand with your left side facing a chair and your left hand resting on it. Bring your legs together with your heels touching but your toes pointing out on a diagonal. Extend your right arm up toward the ceiling. Bend your upper body forward with a flat back. Reach your hand to the floor and let your head and neck release. Round your back, bring your navel to your spine, and now roll up one vertebra at a time. Go slowly and take your time rolling up to start position. You can probably do about three of these correctly in a minute. Time: 1 minute.3. Plie Firm those inner thighs fast!

Stand with your left side facing a chair and your left hand resting on it, with toes turned out slightly and heels together and lifted a few inches off the floor. Bring your right arm out to the side at shoulder height. Bend your knees into a low plie as you press your heels together like glue. Squeeze your inner thighs as you return to standing. Keep your back straight and zip up those abs the entire time. Time: 1 minute.4. Tuck Reshaping your lower half has never been easier! This is a small, focused move that works.

Holding on to the chair with your left arm, turn your body on a diagonal toward the chair. Bring your legs and feet together, lift your heels several inches off the ground, and bend your knees. Extend your right arm out to the side at shoulder height. With your inner thighs squeezing together, alternate tucking your pelvis forward and back. The higher the heels come off the floor, the trimmer the thighs. Time: 1 minute.CHALLENGE: Stand in the same position but hold on to the back of the chair with both hands. Lean back slightly as you tuck your pelvis. Stand in the same position but hold on to the back of the chair with both hands. Lean back slightly as you tuck your pelvis.

5. Hamstring Tighten and tone the backs of the thighs and lift your seat.

Turn the chair so that you are facing the seat. Stand with your feet and legs together and lean forward from the waist. Place your palms on the seat of the chair and lift your right leg straight behind you so it's one line from your right leg to your head.

Flexing your foot, bend and straighten your right leg, pulling your heel to your rear. Keep your back strong and navel pulled toward your spine the whole time. Time: 30 seconds per leg. Round your back to stretch it out. Then switch legs and repeat.

6. Curl-Ups Shape your way to thinner thighs and a toned flat tummy.