Dorette Franks Nutrition€¦ · But ’tis the season of endless cookie platters—so this day-by-day plan emphasizes weight training and calorie crushing, with smart, simple tips

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31 Days to a Healthier You

ou can be in better shape on December 31st than you were on the 1st. In fact, if you plan

your month according to this guide, you’ll maintain your mojo—

and even improve it. And no, that doesn’t mean starving yourself from Thanksgiving on. But ’tis the season of endless

cookie platters—so this day-by-day plan emphasizes weight training and calorie crushing, with smart, simple tips for squeez-ing in more exercise and deep-sixing stress—as well as great, healthy holiday noshes, no matter what the occasion. (We don’t know about you, but if we see another sour cream dip this season, we might just lose it.) Stick to this plan and you’ll break into 2009 fitter than ever! Consider this our gift certificate for a trim-mer, stronger you. It expires on December 31, so redeem it immediately. We’ll look for your thank you note in the mail.

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Monday, December 1 “Switching from one project to the next will engage different areas of the brain, keeping you mentally alert,” Small says.

Seasonal spending can be tricky for cou-ples. What if you don’t want to admit how much you tip your hairstylist or manicurist for the holidays? Can you keep it a secret? It depends on how much money you’re talking about, says financial advisor Bambi Holzer, author of Financial Bliss: A Couple’s Guide to Merging Money Styles and Building a Rich Life Together. If you’re “sneaking” more than a couple hundred dollars, there’s a problem, and it’s not worth being deceptive about it.

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Nothing says “Get off your ass!” better than the prospect of slipping into a slick new gym outfit, says Amie Hoff, a fitness consultant at New York Sports Clubs. Wrap it up and stick it under the tree. Or, better yet, put it on and start doing the Glisten Up Workouts tomorrow.

Multitasking is like Kryptonite to gray mat-ter. The key to remembering facts that daz-zle is giving them your full attention when you first learn them. In one UCLA study, participants were asked to memorize information, first while simultaneously count-ing beeping noises, then without the racket. Neural scans showed the distracted subjects utilized different systems in their brains, causing them to learn less efficiently. “The biggest rea-son we have trouble recalling information is that it never really gets into our memory stores to begin with,” says Gary Small, M.D., director of the Center on Memory and Aging at UCLA’s Semel Institute and author of The Longevity Bible.

Genius move When you have a crammed to-do list, rather than layer projects, take on one task at a time and change them up every hour. Can’t finish something in 60 minutes? Schedule another slot for it later in the day.


You pedal until you’re dripping. You leave yoga flushed. But when it comes to the weight room, you sometimes even skip the shower afterward. “When I look around the gym, I think: Who told these women not to sweat?” says Lou Schuler, coauthor of The New Rules of Lifting for Women. “If your antiperspirant doesn’t give out, you didn’t get a good workout.” We’ll happily pit out our favorite exercise tee if it means reaching our goal faster. So we asked Schuler and his coauthor, Alwyn Cosgrove, C.S.C.S., owner of Results Fitness in Newhall, CA, to create a strength workout that will make you work up a sweat. Their rules: Do fewer reps,

because that will allow you to hoist more poundage (heavier weight means you hit more muscle fibers); and change the exact num-ber of reps, sets, and rest every workout to activate different fibers. Grab a towel and start getting hot.

Our experts have taken seven moves and created two killer workouts (see chart). Do the routines

4 3 or 4 90 seconds

8 2 or 3 60 seconds

When the moves are labeled with numbers, do them as an alternating set, or a “superset” in trainer-speak. Example: For B1 and B2, do one set of B1 followed immediately by one set of B2, and then rest. Continue repeating until you’ve completed all the sets, and then move on to exercise C.

Tuesday, December 2

2 or 3 days a week, alter-nating between the two versions so you’re never doing the same thing twice on consecutive workout days.

Do the workout for 4 to 6 weeks. Then up the reps to 6 for Workout 1, and to 12 for Workout 2.

Choose a weight that lets you complete the set with perfect form.For today, do just Workout #1.

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A. Front Squat and Push-Press ComboWorks core, entire lower body, shoulders, and tricepsGrab a barbell with an overhand grip, with your hands slightly wider than shoulder width. Position your feet shoulder- width apart. Bend your elbows, bringing your

knuckles toward your body until they’re touching the outside of your shoulders (A). Lower your hips until your thighs are parallel to the floor (B). Straighten your legs and use your

momentum to press the bar overhead (you’ll need to move your chin back a bit) (C). Pause, then lower the bar. That’s one rep.


B1. Step Up Works entire lower body (especially glutes)Grab a pair of dumbbells and stand up to 2 feet from a step or exercise bench, with weights at your sides and feet hip-width apart. Place your left foot on the step (A) and press up through the leg. Allow your right leg to come up and brush the bench (B), but don’t put any weight on it. Step down with your right leg, then your left. Complete all reps, then repeat, stepping up with your right leg. That’s one set.

B2. One-Point Dumbbell Row Works biceps, glutes, hamstrings, and upper back Grab a pair of dumbbells and stand with your feet hip-width apart, weights at your sides. Bend forward at the hips while lifting your right leg straight behind you until your

body forms a T. Your left knee should be slightly bent. Let your arms hang straight down, palms facing each other (A). Squeeze your shoulder

blades together and bring your elbows toward the ceiling until they pass your torso (B). Do half the reps, then switch legs and finish the set.

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C1. Single Dumbbell Overhead Squat Works core and entire lower body (especially quads)Grab two dumbbells, one twice the weight of the other. Stand with feet shoulder-width apart, holding the lighter dumb-bell in your left hand and the heavier one in your

right. Raise the left dumb-bell straight overhead, palm facing forward. Next, position the right weight between your legs, arm straight, palm facing you (A). Squat until your

thighs are parallel to the floor (B). Return to start. Complete all reps without lowering your arms, then switch sides. That’s one set. Note: The light dumbbell should always be overhead.


Grab a Swiss ball and get in pushup position with your shins resting on the ball and your palms flat on the floor, shoulder-width apart (A). Pull your knees toward your chest, allowing your hips to rise toward the ceiling and your head to tilt toward the floor. Stop when your toes are on the ball and most of your weight is on your hands (B). Straighten your legs to roll the ball back to start. That’s one rep.

D1. Prone Jackknife Works upper and lower abdominals and obliques

C2. T PushupsWorks chest, core, rotator cuff, shoulders, and triceps Get into pushup position with feet together and hands shoulder-width apart (A). Lower yourself until your chest is 2 to

4 inches off the floor (B). As you push back up, lift your right arm straight up and rotate your body to

the right until you form a T, balancing on your left hand and the outside of your left foot (C). Return

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Grab a medicine ball and stand with your feet shoulder-width apart. Hold the ball with both hands on the outside of your right hip, then perform a squat (A). Keeping your chest up and arms straight, press your feet into the ground as you “chop” the ball up and across your body until your legs are straight and the ball is above your left shoulder (B). Pause, then lower the ball back to your right knee. Complete all reps before repeating on the other side. That’s one set.

D2. Reverse Woodchop Works upper and lower abdominals and obliques

to the top of the pushup position and repeat to the opposite side. That’s one rep. Continue alternating to complete the set.


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Wednesday, December 3

You could wait for the elevator, enduring holiday Muzak, or you could opt for the stairs. Go with the latter: Not only do you burn 10 calories a minute hoofing it up and down

(compared with, um, one calorie for standing), it takes less than half the time to get from one floor to the next, according to a University of South Carolina study.

Thursday, December 4

When all hell breaks loose, reach for a handful of almonds. They’re bursting with vitamin E, an anti-oxidant that bolsters the immune system. Almonds also contain B vitamins, which may help your body hold up during seriously unpleasant events (like getting a year’s member-ship to Match.com as a holiday gift). About ! cup every day is all you need. Another easy way to get a fix is to switch from tradi-tional PB to almond butter on high-tension days.

Sick of almonds? Then shell pistachios or crack walnuts. Both will help keep your heart from rac-ing when things heat up. “We experience immediate cardiovascular responses to stress because of the ‘fight or flight’ response,” says Sheila G. West, Ph.D., associate professor of biobehavioral health at Penn State. When stress strikes, the hormone adrenaline raises blood pressure to boost energy—so you’re prepared to run like hell if you need to. But

because we seldom need to fight or flee (dodg-ing your annoying aunt doesn’t count), it’s better to blunt the strain on your heart. A Penn State study led by West found that eating 11/2 ounces (about a handful) of pistachios a day lowers blood pressure so your heart doesn’t have to work overtime. Walnuts have also been found to lower blood pressure, both at rest and under stress, West says. Add about an ounce to salads or oatmeal or other cereals.

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Friday, December 5

Bring ThisGarlic Chive Mashed Potatoes Per ! cup serving:

156 calories, 1 g fat

(1 g saturated), 339 mg

sodium, 31 g carbs,

2 g fiber, 5 g protein

Not That Sweet Potato PiePer slice (approx. 1/8 of a

9" pie): 295 calories,

14 g fat (3 g saturated),

54 mg sodium, 36 g carbs,


Garlic Chive Mashed Potatoes Even healthy eats like sweet potatoes can quickly morph into problem foods if they’re loaded with enough fat and sugar. Try these virtuous, fluffy spuds instead. Nonfat sour cream gives them a decadent flavor and feel but keeps them super-low in calories, so you can dish up an Xtra big Xmas helping.

about 1 hour, and remove from oven. 2. Scoop out potato flesh and mash it. 3. Add milk, sour cream, salt, garlic, and black pepper to taste. Mix well; top with chives. Makes 8 servings.

6 baking potatoes 2 c 1% milk 2/3 c nonfat sour cream 1 tsp salt 1 tsp garlic powder Ground black pepper 3 Tbsp minced chives1. Preheat oven to 425ºF. Bake potatoes until soft,


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play the role of mini-meals. Halfway through the night, bring out loaded trays—and you’ll send everyone home happy.

Sweet Potato– Coconut Fritters 2 6-oz sweet potatoes,

peeled and cut into chunks

1 large egg yolk 1 Tbsp cornmeal 1 tsp jarred minced

garlic in oil 1 tsp minced fresh

ginger ! tsp baking powder "/8 tsp salt 3 Tbsp flaked coconut1. Preheat oven to 350°F. Meanwhile, place sweet potatoes on microwavable plate with 1 tsp water. Cover with microwave-safe plastic wrap and microwave on high until soft, about 6 minutes. Let stand 3 minutes. Mash with fork. 2. Coat nonstick baking sheet

Chips and dips are great warmup treats, but with-out something more sub-stantial, your party menu can feel like all opening credits and no feature film. These hot little mouthfuls

with cooking spray. In food processor with steel blade, pulse potatoes, egg yolk, cornmeal, garlic, ginger, baking powder, and salt. Pulse about 6 times, scraping down sides of container as needed, until coarse purée forms. 3. Drop batter onto pan in 24 equal dollops. Top each with some of the flaked coconut, pressing gently to adhere. Bake until coconut starts to brown, about 15 minutes. Serve warm or at room temperature.Makes 12 servings.Per serving (2 fritters):

30 calories, 1 g fat (0.5 g

saturated), 56 mg sodium,

5 g carbs, 1 g fiber, 1 g protein

1 lb of sliced deli roast beef

1. Preheat oven to 400°F. Place asparagus on baking sheet; spritz with vegetable oil. Roll stalks to coat with

Beef and Asparagus Rolls with Lemon-Horseradish Cream ! lb asparagus stalks 3/4 c 1% small-curd

cottage cheese 3 Tbsp horseradish 2 tsp grated lemon zest

Saturday, December 6

oil. Roast about 7 minutes, or until skin blisters. Remove and cool. 2. Meanwhile, in food processor with metal blade, combine cottage cheese,

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Crunchy Parmesan Herb Chicken Tenders 1 lb skinless, boneless

chicken tenders Flour 1/3 c plain panko crispy

bread crumbs (like Progresso)

! c grated Parmesan cheese

! tsp jarred minced garlic in oil

! tsp minced fresh rosemary

"/8 tsp salt "/8 tsp ground black

pepper 1 large egg white 1 Tbsp water Olive oil1. Preheat oven to 425°F. Coat baking sheet with cooking spray. 2. Cut chicken tenders into 24 equal pieces and place

on work surface. Coat lightly with flour. 3. On plate, combine bread crumbs, cheese, garlic, rosemary, salt, and black pepper. In bowl, beat egg white with water. Dip one chicken piece at a time into egg mixture, then into crumbs, shaking off excess after each dip, and place on pan. Lightly spritz breaded pieces with olive oil. 4. Bake for 7 minutes. Flip and bake for 8 more minutes until tenders are crispy and juices run clear.Makes 12 servings.Per serving (2 tenders):

70 calories, 1.6 g fat (0.5 g


3 g carbs, 0 g fiber,

11 g protein

horseradish, and lemon zest. Pulse about 12 times, until smooth. 3. Cut roast beef slices into halves, and lay several on work surface. Spread 1 teaspoon of horseradish mixture on each slice. Cut asparagus stalks in half; center both pieces of each stalk across each beef slice. Fold small flap of meat over non-tip end of stalk, then roll into cornucopia with asparagus tip peeking out the

ends. Arrange on serving platter. Makes 16 servings. Per serving (2 rolls):

46 calories, 1.4 g fat

(0.5 g saturated),


0.5 g fiber, 7 g protein


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Cajun Meatballs 1 lb pork tenderloin cut

into small chunks 2 Tbsp minced fresh

parsley 2 tsp jarred minced

garlic in oil 2 tsp Cajun seasoning

(like Spice Islands World Flavors Louisiana Style)

# tsp salt Olive oil1. Preheat oven to 375°F. Coat large baking pan with cooking spray, and set aside. In food processor with steel

blade, pulse pork with parsley, garlic, seasoning, and salt about 16 times, or until evenly ground. 2. With clean hands, roll mixture into 32 meatballs. Place on prepared pan. Spritz lightly with olive oil. Bake for about 10 minutes, or until meat is no longer pink and juices run clear. Makes 16 servings.Per serving (2 meatballs):

40 calories, 1.3 g fat (0.5 g



Pesto-Stuffed Baby ’Bello Mushrooms 1 Tbsp dry bread crumbs Grape tomatoes, if

desired1. Preheat oven to 400°F. Coat baking sheet with cooking spray. Remove stems from mushrooms, and lay on pan, hollow side up. 2. In bowl, mix ricotta cheese, pesto, and flour until smooth. Spoon dollop of mixture into each cap, smoothing with spoon back. 3. In bowl, combine Pecorino

Romano cheese and bread crumbs, and sprinkle on pesto mixture. Press lightly to adhere. 4. Bake for about 15 minutes, or until hot and browned. Serve warm or at room temperature, garnished with sliver of grape tomato, if desired.Makes 12 servings. Per serving (2 mushrooms):

49 calories, 2.4 g fat (1 g



24 baby portobello mushrooms (about 1 lb)

! c part-skim ricotta cheese

2 Tbsp refrigerated pesto (like Buitoni)

2 tsp flour 2 Tbsp grated Pecorino

Romano cheese

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Sunday, December 7

Study these holiday mov-ies to improvise your own romantic scenes.

Scene Stealer Jude Law declares his love for Cameron Diaz—despite his two kids, her commit-mentphobia, and an ocean between them.

Your Turn “All relation-ships have obstacles,” says Debby Herbenick, Ph.D., researcher at Indiana Uni-versity’s Center for Sexual Health Promotion. Find specific ways to show your partner you’re resource-ful, patient, creative, and caring enough to work on your commitment.

Scene Stealer Jimmy Stewart and Donna Reed get distracted looking into

each other’s eyes when sharing a phone receiver.

Your Turn “Eye contact differentiates between sex-ual attraction and love. It signifies there’s more than just chemistry,” says Ian Kerner, Ph.D., relationship counselor and author of Sex Detox. “We’re the only mammal that gazes into the eyes of those we love during sex. It separates us from all other creatures.”

Scene Stealer Cary Grant surprises Deborah Kerr with a Christmas Eve visit.

Your Turn “Long-term relationships, by definition, have a degree of dependency, responsibility, and predictability,” Kerner says. “Keeping passion alive demands the oppo-

site. You have to constantly look for ways to introduce the unknown and surprise your partner. Popping up unannounced is a perfect example.”

Scene Stealer Colin Firth learns Portuguese to ask his beloved’s father for her hand in marriage.

Your Turn Learning a new skill, like a foreign language, for someone you adore is effective because “it’s personally relevant to your significant other,” says Patricia Love, Ed.D., coauthor of How to Improve Your Marriage Without Talking About It. She says big gestures are “proof positive that you care for me and you’ve been paying attention.”

4 3 or 4 90 seconds


Monday, December 8

According to a Columbia University study, hitting the gym may help you sprout new cells in the dentate gyrus, an area of the brain vital to memory. Research-ers measured blood volume in the brains of adults who worked out four times a week for 4 months and

found that all that activity sparked the production of more neurons.

Genius move Com-plexity is the key to a brain-building workout, says John J. Ratey, M.D., author of Spark: The Revolution-ary New Science of Exercise

and the Brain. His favorite activities: dance and martial arts. “Both require you to position different parts of your body simultaneously and in synchronicity—and with dance, you’ve got to move along to music,” he says. “That’s a lot of mental stimulation.”

Tuesday, December 9


Science backs up the old warm milk remedy for insomnia and restlessness. Turns out calcium can reduce muscle spasms and soothe tension, says Mary Dallman, Ph.D., profes-sor of physiology at the

University of California, San Francisco. A glass of moo juice may also reduce stressful PMS symptoms such as mood swings, anxiety, and irritability. According to a study from the Archives of Internal Medicine, women who

drank four or more serv-ings of low- or nonfat milk per day had a 46% lower risk of pre-period misery than women who had no more than one serving per week. So wash down your Christmas cookies with a glass of milk.

8 2 or 3 60 seconds

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Should you agree on how much you plan to spend on each other? Or does that suck the romance right out of gifting? According to Helen Fisher, Ph.D., relationship expert, WH advisory board member, and Rutgers University anthropologist, different personalities will

Friday, December 12

Magnesium was made to calm holiday insanity. First, the mineral can help lower your stress levels, keeping your body in a state of relative ease as you kick off yet another round of small talk at the company party. Not get-ting enough magnesium may trigger migraine headaches and make you feel fatigued. (And almost

7 out of 10 of us don’t get enough of the stuff. No wonder we’re cranky.) Just one cup of spinach provides 40% of your daily value—so try sub-bing it for lettuce on sandwiches and salads. (And now you have an excuse to indulge in the spinach dip!)

handle this differently. If either partner is uncomfortable with setting a budget, don’t do it—though you can say, “Sweetie, I’m not going to give you much this year.”

4 3 or 4 90 seconds


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Impress with ThisPecan-Topped Pumpkin Pudding Per " cup serving: 173 calories,




Not That Pecan Pie Per slice (approx. 1/8 of 9" pie):

452 calories, 21 g fat

(4 g saturated), 479 mg

sodium, 65 g carbs, 4 g fiber,

5 g protein

1. Preheat oven to 350ºF. Spray eight half-cup ramekins with nonstick cooking spray. 2. In large bowl, mix all ingredients except nuts and divide among ramekins. 3. Place dishes in 9" 13" baking dish with enough water to cover bottom of sheet. Bake for 45 minutes. 4. Remove from oven. Sprinkle each pudding with 1 teaspoon of chopped pecans. Serve warm or at room temperature. Makes 8 servings.


Pecan-Topped Pumpkin Pudding Pecans are loaded with healthy fat, which can help you feel fuller faster, but one wedge of butter-and-corn-syrup-drenched pecan pie packs more calories than a double cheeseburger and nearly half the fat you’d need in an entire day. This nutty, spicy pudding is a better bet. It’s portion-controlled in ramekin-size servings and is just as creamy, sweet, and satisfying as a slice of pudge-inducing pie.

2 eggs, beaten 1 can (15 oz) pumpkin 1 can (12 oz) 2%

evaporated milk $ c brown sugar 1 tsp ground cinnamon # tsp ground nutmeg # tsp ground cloves # tsp ground ginger ! tsp salt 1 tsp vanilla extract 8 tsp chopped pecans

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give a gift together, you’re announcing to your kin group that you’re going to be joining their DNA with this person’s, whether they like it or not.

Sunday, December 14

At what point in your rela-tionship should you give joint gifts to families? You at least should be close to getting engaged. If you haven’t discussed mar-riage or haven’t been living

together, you shouldn’t be putting both your names on a gift tag. From an evolutionary perspective, the whole point of pair bonding is to have babies. When you

Monday, December 15

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Fretting over a crazy sched-ule of holiday parties and shopping still to do? Pour yourself a glass of Florida’s famous juice or peel your-self an orange. The magic nutrient here is vitamin C. In a study in Psycho-pharmacology, German researchers subjected 120 people to a public-speaking task plus a series of math problems. Those who took 3,000 mg of vitamin C reported they felt less stressed, and their blood pressure and levels of

cortisol (a stress hormone) returned to normal more quickly. “Vitamin C is also a well-known immune system booster,” says Amy Jamieson-Petonic, R.D., a spokesperson for the American Dietetic Association. And don’t be bummed if you get a fruit-of-the-month-club gift from Santa instead of a

video Nano—you’ll need all those oranges and grapefruits.


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Tuesday December 16


When you wrap a package, give your body a pres-ent, too. “You’re usually hunched over when you wrap, which wreaks havoc on your back,” says Linda Taix, owner of Extreme Boot Camp in La Cañada, CA. So after you tie each

bow, de-hunch your shoulders by doing 30 crunches and 20 donkey kicks (rest on your elbows and knees, kick heel to glutes) on each side.


4 3 or 4 90 seconds

8 2 or 3 60 seconds

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Stress hormones have an archenemy: omega-3 fatty acids. A study from Diabetes & Metabolism found that a diet rich in omega-3 fatty acids kept cortisol and adrenaline from geyser-ing. Omega-3 fatty acids also protect against heart

disease, according to a study in the Journal of the American Medical Associa-tion. “Eat a 3-ounce serving of fish, especially fatty fish like salmon, mackerel, herring, and light tuna, at least twice a week,” Jamieson-Petonic says. Not a fish eater? For another

omega-3 punch, buy foods fortified with DHA (you’ll find this particular fatty acid in eggs, yogurt, milk, and soy products); but don’t go out of your way for products that boast booming levels of ALA, another fatty acid, which may not work as well.

Friday, December 19

Snack on ThisRoasted Pears with FetaPer serving: 130 calories,




Not That Hummus with PitaPer serving: 269 calories,




Roasted Pears with FetaTo party without padding your middle, fill up before-hand so you don’t go crazy on hors d’oeuvres. Hummus

sounds like a good choice, but one seemingly innocent pita packs more calories than two slices of white bread. On the flip side, this sweet, gooey, cheese-topped pear is a dieter’s dream: It has less than half the calories and 10% of your daily dose of calcium—a mineral that helps you burn fat. And speaking of fat, feta has less of it than your average fromage.

1 Bosc pear 1 1" cube feta cheese,

crumbled Salt and pepper1. Preheat oven to 425ºF. Wash, halve, and core pear. Spray each half with cooking spray; place on baking sheet, skin-side down. Sprinkle lightly with salt and pepper. Bake for 20 minutes. 2. Remove from oven. Cool slightly; sprinkle with feta. Makes 1 serving.


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1 c all-purpose flour 1 c quick-cooking oats 1 tsp salt ! tsp cinnamon # tsp ground cloves 1 tsp baking soda 6 Tbsp butter 6 Tbsp canola oil 3/4 c white sugar ! c brown sugar 2 eggs 1 tsp vanilla extract ! c dried apricots, diced 1. Preheat oven to 375ºF. Spray 9"!13" baking pan with nonstick spray.

2. Combine flour, oats, salt, spices, and baking soda in medium bowl. 3. In large bowl, beat butter with oil and sugars. Add eggs and vanilla extract, and beat again until creamy. Slowly mix in dry ingredients until thoroughly combined. Fold in apricots. 4. Spread mixture evenly in pan. Bake for 20 to 25 minutes. Cool completely, then cut into bars. Makes 28 bars.


Bake This Apricot Oatmeal Bars Per bar: 125 calories,




Not That Gingerbread Per slice: 260 calories,




Apricot Oatmeal BarsRun, run away from the traditional artery clogger. It’s likely filled with butter or—even worse—shortening. These slimming apricot-oatmeal bars, on the other hand, use an ingenious blend of butter and omega-3-rich canola oil, which gives them less saturated fat than the gingerbread.

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Sunday, December 21

Munch on This Baked Sweet Potato Latkes Per serving: 87 calories,




Not That Potato Latkes Per serving: 100 calories,




Baked Sweet Potato Latkes The festival of lights doesn’t have to be the festival of fat. Traditional fried potato latkes ooze with oil, but these baked sweet potato treats are a nearly-fat-free way to indulge. Plus, they deliver almost half of the beta-carotene, 20% of the

vitamin C, and more than 100% of the vitamin A you need daily. When you’re cutting calories, it’s always nice to know you’re not missing key nutrients. 2 lb grated sweet

potatoes 1 medium onion, finely

chopped 2 eggs, beaten # c flour # tsp baking powder ! tsp salt

4 3 or 4 90 seconds

! tsp cinnamon # tsp nutmeg1. Preheat oven to 400ºF. Spray two cookie sheets with nonstick spray. 2. In large bowl, combine all ingredients. Drop by " cupfuls onto cookie sheet. Flatten with spatula. 3. Bake for 25 minutes; flip and bake for additional 10 minutes. Makes 15 servings.


Because thick, hearty oatmeal is high in fiber, few things take longer for your stomach to digest, says Elizabeth Somer, M.A., R.D., author of Food & Mood. Wurtman also rec-ommends topping it with a swirl of jam for a quicker release of serotonin. When you know it’s going to be a doozy of a day, avoid heavily processed varieties (like the sugary kind that comes in packets meant

for the microwave), which are digested more quickly, and take the time to make thick-cut old-fashioned oats, like McCann’s Origi-nal Steel-Cut Irish Oatmeal (amazon.com). But if 2 minutes for breakfast is all you have, you can still do your mood a favor by opting for instant oatmeal over Cocoa Puffs. Besides, there’s nothing better than a hot breakfast on the first full day of winter.

Monday, December 22

Carbohydrates make the brain produce more serotonin, the same relaxing brain chemical released when you eat dark chocolate. The more slowly your body absorbs carbs, the more steadily serotonin flows, according to Judith J. Wurtman, Ph.D., a former MIT research scientist and coauthor of The Serotonin Power Diet. The result: a less-likely-to-snap you.

Tuesday, December 23

You’re headed to his par-ents’ house for your first holiday together. Should you bring just one gift, or a gift for each of his family members? Finanacial advisor Bambi Holzer suggests giving his family one household item, like a

with breakfast items, like gourmet pancake mix, real maple syrup, oven mitts, and cloth nap-kins. Buy them

separately and wrap them together nicely—it’s all about presentation.

serving dish, and spend-ing about $100. “You don’t want to look cheap,” Holzer says. If you don’t have much money to spend, put together a gift basket filled

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What if you don’t like the present he gives you? Let’s say you’ve dropped many very specific hints about wanting a very specific $500 designer bag. He hands over a $250 fake. He’s psyched about the

bargain, but you still want the real deal. What do you do? According to relation-ship expert Helen Fisher, Ph.D., you should give up, say thank you, and go about your business. It’s a present.

If you must, you can toss it in the closet and buy yourself what you really want in 3 months—when it just may be on sale. But you can’t get mad at him for giving you the “wrong gift.”


Your Phish-loving college roommate was right about one thing: Meditation can expand your mind. Researchers at Harvard Medical School found that the brains of longtime

meditators were bigger than those of nonmedita-tors. In particular, the frontal cortex, the part associated with attention, and the insula, which integrates thoughts and

emotions, were thicker. By improv-ing attention, “meditation may slow down or even reverse age-related memory decline,” says Sara Lazar, Ph.D., who led the studies.

Genius move Sit comfortably with your back straight. Close your eyes and take a few deep breaths. Then breathe naturally and direct your attention to the area where you feel your breath most—the nostrils, chest, or abdomen. When you notice your mind wandering (trust us, you’ll find yourself sud-denly thinking about last-minute shopping, your relatives, those cookies you bought for Santa...), go back to focusing on your breath. Try to keep it up for 15 or 20 minutes.


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Reschedule your workout for tomorrow. Chances are you’ll have a few hundred calories to burn off.

Brunch on ThisWhole Wheat French Toast with Pumpkin ButterPer serving: 258 calories,




Not ThatPancakes with Maple SyrupPer serving: 559 calories,



1.5 g fiber, 10 g protein

1 tsp unsalted butter 1 egg 1 egg white, beaten 2 slices whole wheat

bread 1 Tbsp pumpkin butter

(available at specialty and gourmet stores)

1. Melt butter in frying pan over medium heat. 2. Beat together egg and egg white. Dip bread into mixture, coating thoroughly. 3. Add bread to pan and cook both sides until golden brown. Serve with pumpkin butter. Makes 1 serving.

Whole Wheat French Toast with Pumpkin ButterFrench toast’s golden image is just as festive and decadent as pancakes’, but our healthy version won’t send you headlong into a carb crash. Its combo of fiber (4 grams) and protein (17 grams, versus the pancakes’ 10) can help keep your blood sugar on an even keel, so your energy will hold pleasantly steady and your stomach won’t growl until dinner.

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Getting plenty of snooze time is key to keeping your head on its toes. According to a study at Harvard Medical School, zzz’s help memories lodge themselves in your brain (as anyone who has ever pulled an all-nighter and then tried to recall impor-tant details can attest).

Friday, December 26

The study showed that the brain gathers disparate pieces of information and weaves them into a coherent whole while you’re asleep.

Genius move Keep your bedroom cool, quiet, and dark, says Larry McCleary, M.D., author of The Brain Trust Program.

And skip anything pulse-quickening right before bed—Saw II and CNN are not lullabies. Instead, listen to soft music, flip through a cookbook, read a novel (no Stephen King!), or write in a journal until your eyelids start droop-ing. Clock 7 to 8 hours a night and you’ll be more brilliant by morning.

The next time holiday stress has you hanker-ing for a high-fat, creamy treat, skip the ice cream and try some homemade guacamole—the thick, rich texture can satisfy your craving and reduce those frantic feelings. Plus, the green wonder’s double whammy of monounsaturated fat and potassium can lower blood pressure. One of the best

ways to reduce high blood pressure, according to the National Heart, Lung, and Blood Institute, is to get enough potassium—and just half an avocado offers 487 mg, more than you’ll get from a medium-size banana. To whip up your own avocado salad dress-ing, purée a medium avo-cado with 2 tablespoons of lemon juice and a dash of cayenne.

4 3 or 4 90 seconds


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3 c water # tsp ground cinnamon 5 Tbsp freshly ground

coffee 3 c 1% milk 6 tsp sugar 3 tsp unsweetened

cocoa powder 6 cinnamon sticks 1. Fill coffeemaker with water. Mix ground cinnamon with coffee and brew one pot.

2. While coffee is brewing, heat milk in microwave on low until warm. 3. Pour equal amounts of coffee into 6 mugs. 4. Add 1 teaspoon sugar and # teaspoon cocoa to each. Mix well; top off with milk. Garnish with cinnamon sticks. Makes 6 servings.


Sip This Spiced Cocoa Latte Per 8-ounce mug: 74 calories,




Not That Hot Chocolate Per 8-ounce mug: 192 calories,




Spiced Cocoa Lattes They’ll both warm your cockles, they’re both sweet, and most important, they’re both chocolaty. But nutritionally, the latte is the champ. It not only boasts one-third the fat and less than half the calories of the cocoa, but it has a generous shot of joe that provides serious antioxidants—one 6-ounce cup delivers 396 mg of polyphenols, which are believed to improve heart health. And coffee may help ward off type 2 diabetes in women.

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Monday, December 29

Sunday, December 28

After a deadline-filled day, it’s tempting to zone out in front of a Top Chef marathon. But “too much TV may damage your memory,” says Aric Sig-man, Ph.D., psychologist, biologist, and author of Remotely Controlled: How Television Is Damaging Our Lives. “It’s not a ques-tion of what’s going on in your brain; it’s what’s not going on.” Basically, your neurons can barely be bothered to fire when you’re glued to the tube.

A study published in Brain and Cognition suggests that watching many hours of televi-sion per day increases a person's risk of develop-ing Alzheimer’s later in life.

Genius move Top out at 2 hours of TV a day, Sigman says. Instead of tuning in, consider brushing up on your Shakespeare or flipping through the latest Sedaris: A study published in

Neuropsychologia found that reading sentences with metaphor or irony stimulates more brain activity than taking in straight-up facts.

8 2 or 3 60 seconds


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building up to 45 minutes per run, for 6 weeks. (If you want to run three times, cross-train once weekly.)

Prereq Ride three times a week—two shorter rides of 45 to 60 minutes, one longer one that gradu-ally builds to 3 hours—for 6 weeks.

Prereq Each week for 6 to 8 weeks, do three 30-minute swims, two 45-minute rides, and three 30-minute runs. On weekends, do two workouts: swim then bike, or bike then run.

Tuesday, December 30

Instead, resolve to do something specific: a 10K, a metric century (62 miles on a bike), or a sprint-distance triathlon (find an event at active.

com). “Before you dive into structured training, though, make sure you’ve established a base of regu-lar activity so you don’t end up injured, sore, and unmotivated—or some combination thereof,” says Dorette Sommer, a USA Triathlon–certified coach and owner of East Peak Sports in San Fran-cisco, who offers these guidelines for getting into shape for hardcore training.

Prereq Run three or four times a week,

4 3 or 4 90 seconds

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10 oz 100% cranberry juice (like Apple & Eve Naturally Cranberry)

1 750 ml bottle dry champagne or sparkling white wine

20 whole cranberries (for garnish)

1. Pour 2.5 ounces of juice into each of four champagne flutes. 2. Top off with 6 ounces of champagne. 3. Garnish with five cranberries in each flute. Makes 4 servings.

Toast with This Cranberry Mimosa Per 8.5-ounce flute:

178 calories, 0 fat, 1 mg

sodium, 15 g carbs,


Not That Champagne Cocktail Per 8.5-ounce flute:

187 calories, 0 fat , 0 mg

sodium, 8 g carbs,


Cranberry MimosasWhat’s a celebration without bubbly? This festive, fruit- infused libation has all the fizz of a standard champagne cocktail but fewer calories, plus a generous splash of heart-healthy cranberry juice. Of 20 fruits studied by researchers at the University of Scranton in Pennsylvania, cranberries ranked top in phenols, antioxidants that keep nasty LDL cholesterol under control. Cheers to that.

We were going to tell you to do crunches for the entire countdown to ’09. But we resolved to stop being so bitchy. So instead, ignore the boring count-down on Times Square, and make out with your man—you’ll burn slightly more than one calorie per minute. Make it an all-nighter and, well, you do the math.


Dorette Franks

Dorette Franks

Dorette Franks

Before you undertake a new health program or fitness regimen, we encourage you to discuss your plans with your health care professional, especially if you have not exercised for several years, are over 35, or are overweight. Where trade names are used, no discrimination is intended and no endorsement by Rodale Inc. is implied. Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the publisher, nor does it imply endorsement of the information by those companies, organizations, or authorities. Internet addresses and telephone numbers were accurate at the time this book went to press.

Project editor: Krissa Y. Strauss • Copy editor: Susan Lang • Cover designer: Megan Dubbs Book designer: Maureen Logan • Photo editor: Stephanie Taylor

Photographs Beth Bischof: pp. 7–11 • Corbis: p. 19 • Getty Images: pp. 5, 22, 32

Image Source: pp. 21, 27, 31 • Kurt Wilson: p. 29 • Photodisc/Getty Images: pp. 12, 26 Punchstock: p. 4 • Romulo Yanes: pp. 13–16, 20, 23–25, 28, 30, 33

© 2008 by Rodale Inc. All rights reserved.

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Dorette Franks Nutrition€¦ · But ’tis the season of endless cookie platters—so this day-by-day plan emphasizes weight training and calorie crushing, with smart, simple tips