Denise Austin 39 S Fit Over 50 July 2022

Summer 2022
Strong, Healthy
in a Hurry
Sexy, 25 quick & delicious
Slim
Sculpt a
summer family
recipes
SWIMWEAR GUIDE
beach-ready
bikini body in
6
DENISE AUSTIN’S FIT OVER 50
just 28 days
simple tricks for

PLUS! finding a suit
that makes you
Tips for beating hot feel confident!
flashes and night
sweats
SUMMER SKIN
SAFETY
Stay protected in the sun!
Positive
Aging specials
$12.99 U.S.
Explore the happy, DISPLAY UNTIL
SEP. 26, 2022
healthy way to
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PEEL OFF POUNDS

Lose inches with Denise’s workout & nutrition plan
DENISE AUSTIN’S
Fit Over 50
You can get in shape at any

age. It’s never too late to start,
and every little bit counts!
13
68
54
Denise Austin’s Fit Over 50
STR ON G, SE XY, S LIM
Summer 2022, Volume 8
ON THE COVER 34 NUTRITION 68 LIFESTYLE

When you eat right, you feel Denise’s guide for how to
6 STRONG, SEXY, SLIM right! Here’s how to make embrace positive aging and
Get a beach-ready body for healthful eating work for you feel amazing
the summer—and for good—
with Denise’s ultimate plan
36 TRIM YOUR WAISTLINE 70 HAPPY, HEALTHY YOU
18 PEEL OFF POUNDS AND YOUR WALLET! When you commit to making
Lose inches in just 4 weeks Healthful eating doesn’t have positive changes in your life,
with these surefire moves to break the bank good feelings will follow
46 HEALTHY IN A HURRY 38 GUT HEALTH HACKS 72 SO LONG, VACATION

Quick & delicious summer Here’s what you should eat to STRESS!
recipes for the whole family keep your digestive system Keep your summer getaway
supported anxiety-free with these tips
68 POSITIVE AGING
Explore the happy, healthy 40 IS GREEN TEA GOOD 74 6 SECRETS TO SLIMMER
way to grow older FOR YOU? ABS
The answer? A resounding yes! Going on a beach getaway?
84 SWIMWEAR GUIDE Find out why Here’s how to instantly make
Feel confident and fabulous your mid-section look lean
in your bathing suit! 42 12 PANTRY MUST- and toned
HAVES
Keep these items on deck in 76 BODY SENSE
6 FITNESS your kitchen at all times! 6 common health problems
Get the body you want this after 50 and how to lower
summer! Turn to this page 46 GET A TASTE OF your risk
to start your workout plan SUMMER
Grilled shrimp, steak kebabs 80 MENOPAUSE RELIEF
and more recipes await! NOW!
8 FEELING TIGHT? Keep your hormones balanced
Try these Pilates stretches to 66 7-DAY MEAL PLAN and night sweats at bay
increase your flexibility A sample week of flavorful
make-at-home meals 82 BEAT THE HEAT!
12 5 PLAYGROUND Simple ways to stay cool when
WORKOUT EXERCISES hot flashes strike
Moves for the moms who are Throughout this issue
balancing family and fitness are QR codes like the 84 FIND THE PERFECT FIT
one below. Use your Expert tips and tricks for
14 WALK IT OFF! smartphone to scan choosing the best bathing suit
Jump-start your metabolism them for exclusive bonus for you
with Denise’s walking workout content, including extra
workout videos, nutrition 90 SUMMER SKIN-CARE
18 BYE-BYE OVER 50 FAT! tips and more! Scan here GUIDE
Tone from top to bottom with to visit DeniseAustin.com. Enjoy the sun safely with
these strength training moves these simple suggestions
32 PUTTING IT ALL 94 ASK DENISE

TOGETHER Denise answers the question:
Your workout plan for the “Is plant protein healthy?”
next month Plus! A bonus recipe
Denise Austin’s FIT OVER 50 >3

Clockwise from top left:
Denise with her three
sisters; working out
with daughter Katie;
cheering on loved ones;
with her husband, Jeff;
enjoying an event with
daughter Kelly.
SUMMER
FAMILY FUN!
E
veryone who knows me knows I love summer! 2. Choose activities that you can do well
It’s just the perfect time to enjoy being active and enjoy. Don’t go for a run if one of you is a track
and getting healthy with your family—and most star and another likes easy strolling. Find an activity that
importantly, to have fun while you’re doing it! suits all of you, or include ways to balance your different
As we grew up in Southern California, my brothers, levels of fitness. Kelly, Katie and I constantly modify our
my three sisters and I were always active. And that’s what workouts to fit one another’s strengths and styles.
my husband, Jeff, and I have tried to share with our two
3. Keep it fresh! Invite your son or daughter to show
daughters, Kelly and Katie: a passion for being healthy
you their favorite new workout and take turns trying
and taking on physical challenges with a “you can do it”
different things. Learning to paddleboard or rollerblade or
attitude and smile!
taking a dance class is more fun when someone you love is
What we do as parents is so important—helping to
right there with you!
encourage and inspire the next generation. Being active
helps build self-esteem and confidence, especially for girls. 4. Enjoy a post-workout treat together!
My daughters were both into sports growing up (each were Kelly, Katie and I love making our favorite smoothies
NCAA athletes!), and they are still very athletic. Today, after a long walk or grabbing some fresh flowers at the
Kelly is a spiritual psychology mentor and does beautiful farmers market.
meditations at KellyAustin.com, and Katie is a true fitness This summer, surround yourself with those you hold
star in her own right: Her fun workouts can be found on dear. Your family and friends can uplift you, and emo-
KatieAustin.tv. I am so proud of both of them! tional health is so important too. In this issue, you’ll find
The best part is that we have combined our family’s workouts you can do together, recipes the entire family
interests—we love to play tennis (or pickleball) together, will love and tips for maintaining a positive outlook! So,
or often take family walks and hikes. After, we do a group get active with loved ones, and enjoy the greatest gift of
stretch and then Kelly leads us all in a meditation. It’s a all: feeling happier and healthier as a family!
wonderful thing to be able to spend time with family, and Let’s get fitter, together—inside and out!
I cherish every minute! If you are looking for ways to turn
family time into active time, here are my four secrets:
1. Be positive! Make your workout time together
XOXO
stress-free time to enjoy bonding. Tense family subjects can
be addressed at another time—keep the conversation light
and fun so exercising is something to look forward to!
Make every day an EVER BETTERTM day: Follow me and see my daily posts on social media!
facebook.com/DeniseAustin instagram.com/deniseaustin pinterest.com/pindeniseaustin

FITNESS
BONUS!
Scan here to work

out and get fit
with Denise!
6 >Denise Austin’s FIT OVER 50

Summer
SLIM-DOWN
Ready to commit to getting fit? Denise can
help you find the right weight-loss program
D
enise gets asked all the time about that allows you to modify suggestions
weight-loss programs: what to is helpful. It can keep you on track!
look for, what will work, how to
stick with them. When it comes A word on workouts
to losing weight, she recommends programs Look for these things in exercise
that will fit into your lifestyle. Denise offers weight-loss programs:
her tips for finding the right one for you! Variety. Look for programs that offer
cardio, strength training and flexibil-
Some food for thought ity workouts. This combination is the
Programs that include meal plans are best not only for weight loss, but for
key. It’s the combination of nutrition overall health, too!
and exercise that really gets results. Length. You may not always have
Consider these things: 30 to 45 minutes to exercise, and
Types of foods offered. Choose a this can discourage for some people.
plan that offers variety, especially if Look for programs that offer flexibili-
you have dietary restrictions. A good ty. Every little bit counts!
plan will have a vegetarian option, a Equipment-free routines. That way
gluten-free option and an option for you can exercise when traveling, and
people with heart concerns, such as you don’t have to buy anything!
low-sodium recipes. (Check with your
physician before starting any diet, In this chapter, you’ll find Denise’s
exercise or weight-loss programs.) workout plan to help you get in shape
Ability to swap out foods or recipes. from head to toe. Combine that with
Sometimes you may not have the her nutrition plan and you’re sure to
right ingredients on hand, so a plan see results!

FITNESS
Feeling
TIGHT?
Try these Pilates stretches to
increase your flexibility
8 > Denise Austin’s FIT OVER 50

S
tretching is vital to your Pilates stretching exercises can any potential distractions—meaning
overall well-being and is an also instill a sense of focus—it’s a turn off the television and put your
excellent way to help man- perfect way to tackle all the chaos phone on mute! Also try to concen-
age the stress that manifests and stress we encounter in our daily trate on your breathing and relax
physically in our bodies, especially lives. Doing the following moves every part of your body. As you do
as we age. Pilates is one way to will not only leave you feeling calm, each move, be sure that your body
do this. balanced and rejuvenated, but will stays in proper alignment; don’t get
“I make stretching and Pilates also help to strengthen your back sloppy. Each movement should be
part of every workout I do, in the and core. It’s a win-win! smooth and controlled. Pay atten-
form of a warmup and warmdown, Pilates really uses all the parts tion to the signals your body is
and I also practice Pilates and flexi- of the body in a unified workout, sending. Notice where you are hold-
bility exercises a few days per week,” so you never need to worry about ing your tension. (Are you hunching
Denise says. overusing some areas and underus- your shoulders? Clenching your
ing others. This makes it a great jaw?) These moves are designed to
Flexibility exercises such as form of exercise on its own, and also teach you how to dial in to your
Pilates can help you: a wonderful complement to other body. That way, if something does
increase agility workouts such as biking or hiking, go wrong, you’ll know it right away.
minimize aches and stiffness where one area of the body is used Try these movements today, and
and improve posture so you more heavily than others. then add them to the days you do
look taller, leaner and more To make the most of these strength training workouts to help
confident! movements, begin by eliminating stretch out your muscles!
2. BRIDGE
1. THE HUNDRED Lie on the floor on your back with your knees bent,
Lie on your back, then pull your knees in and place feet flat on the floor directly under your knees. Your
your arms over your head. Gently pull your chin for- knees should be hip-width apart. Lift your hips
ward to lift up your head, neck and shoulders. Bring straight up so your body is supported by your shoul-
your arms down, and reach your fingers toward your ders and feet. Make sure your shoulders are pulled
toes. Lift arms two to three inches off the floor, then down and your neck is relaxed. Hold the position for
pump them up and down. Inhale for five counts and 10 seconds. Lower and repeat. (Use caution if you
exhale for five counts. Do this 10 times. have a bad neck.)

FITNESS
3. THE ROLL-UP 4. LEG CIRCLES

Lie on your back with your arms stretched overhead. Lie on your back, arms by your side, legs extended
Engage your ab muscles as you slowly roll your straight. Hug your right knee into your chest, then
upper body up and then forward into an upright straighten your leg so it extends up, forming a right
position, lifting your arms toward the ceiling. Contin- angle with your body. Lower your right foot to your
ue slowly reaching your fingertips forward toward left, then swing it down until it’s six inches from your
your toes. Pull your navel in to create a C curve in left leg. Continue swinging it back up toward the
the lower part of your spine. Slowly roll down, one ceiling. Repeat the circle 5 times, then reverse.
vertebra at a time. Relax and repeat twice.
5. ROLLING LIKE A BALL 6. SINGLE-LEG STRETCH

Sit, knees bent, buttocks close to your heels. Grasp Lie on your back, legs extended, arms by your side.
your lower legs and hug them. Bring your chin into Inhale slowly and bring your chin to your chest,
your chest, curving your back to curl up like a ball. lifting your head and shoulders while bending your
Inhale slowly as you roll back until your shoulders left knee into your chest. Place your hands on your
touch the floor, pulling your belly button in. Exhale left shin to hold your knee to your chest for three
as you roll up to a seated position. Repeat 6 times. counts. Switch legs and repeat, alternating 10 times.
If you have neck problems, place a pillow or rolled-
up towel under your neck for extra support.

7. DOUBLE-LEG STRETCH 8. SPINE STRETCH FORWARD
Lie with knees pulled into your chest. Inhale and Sit up with your legs extended in front of you, feet
stretch your body, extending your legs out and your shoulder-width apart. Extend your arms in front of
arms over your head. Keeping your back flat, reach you. Starting with your head, roll your upper torso
your chin into your chest while raising your arms. down as you pull your abs in. Keeping your arms
Exhale, sweeping arms around by your side. Draw elevated and your buttocks firm against the floor,
your legs into your chest; hug your knees and hold. continue rolling down until your spine forms a C.
Then stretch your limbs out, back in, and hug your Exhale. Inhale as you roll back up and sit tall. Exhale.
knees and hold. Repeat 3 to 6 times. Repeat 3 times.
Every person
who has lost
10 pounds has
had to lose that
stubborn first
9. SEATED SPINE TWIST
pound as well, so be
Sit with your legs extended in front of you and your
arms extended out to the sides. Inhale as you twist
patient—and
from your waist to the right. Keep your eyes focused
on your right hand as you shift it behind your body; get busy!
your left hand comes forward. Your arms should
form a straight line from front to back. Exhale as
you twist back to the starting position. Repeat, this
time twisting to the left side. Continue alternating
twists, for a total of 3 times on each side.

FITNESS
5 Playground
WORKOUT
EXERCISES
To the moms (or grandmothers!) who are balancing family
and fitness, these moves are for you
W
e busy moms all know how hard it can time at the field over the years, and any of you who’ve
be to take care of ourselves while we’re had a child athlete know what I’m talking about!”
also giving it all to our families! All the During their practices, Denise enjoyed fitting in a
juggling takes a lot of creativity, especially quick workout by jogging or walking around the field or
during the summer months when the kids are not in working out using a park bench. This set of playground
school. Denise has been a working mom for many years, exercises can be a great way to get in your fitness while
so she can relate! still playing with the kids or grandkids. And if you aren’t
“I loved my time as a sports mom with my girls,” she a parent or your children are older, you can still do these
says. “As they got older, lacrosse became their sport. Both easy moves at your local park while you’re out on your
my daughters, Kelly and Katie (who is pictured with daily walk. They will help you to promote muscle tone
Denise), played lacrosse on club teams and earned scholar- and stay fit. Here are five of Denise’s favorite playground
ships to college. So as you can imagine, I spent a lot of exercises. Try them today!
1. MONKEY BAR AB CRUSHER want to keep it strong, and this is 5 to 10 minutes. “This brings me
This is an incredibly effective a great one for building up those back to my step aerobics days!”
abdominal workout. It will help muscles! Try and do 10 of these Denise says.
keep your tummy nice and firm, for a flatter, tighter tummy!
especially your lower abs. While 3. TRICEP DIP
hanging from the monkey bars, 2. STEP-UP SLIMMER This is a great move to give you
contract your abs and use your This one offers up some good sexy, sculpted shoulders and
abdominals to lift your knees cardio while also toning your sleek, shapely triceps. You will
up toward your chest, and then legs and buttocks. Find a low help to minimize or erase under-
lower them back down again bench, curb or staircase nearby arm sag with this move! Find a
straight. Try not to let yourself and start stepping! Step up and bench and sit down, then move
swing too much; keep your abs down, pumping your arms and your body out so your hands
engaged and your back straight. getting your heart rate up. Start are on the bench, with arms and
Your core is the stabilizing force with your right leg and then go elbows straight; you should be
for all physical activity so you on to your left. Alternate legs and facing away from the bench.
give it all you’ve got for a good Using your body weight as

resistance, bend your arms and your body backward so you are push-up from your toes. Lower
gently lower your hips into a dip, in a high plank position, with your your body, keeping yourself as
then straighten your arms using hands on the bench. Now, lift straight as a board from the top
your upper body strength. Pull and lower one leg up and down, of your head to your toes. This is
your abs up and in, keep your while you squeeze the buttocks. great for your arms and back too.
back straight and try 15 of these Keep those abs engaged and try Can you give me 10?
for sexy arms and shoulders! to do 15 to 20 reps on each leg.
No more cellulite! It often falls to women to be the
4. HIGH-PLANK BOOTY LIFT caretakers, no matter what age
There’s always a nearby park 5. PUSH-UPS our families are. That’s why it’s so
bench, so instead of sitting on it, Using that same park bench, essential to take care of yourself.
use it as a workout bench! This is do some push-ups. They’re still By prioritizing yourself, you’re
a great move for toning the tushy the best total body exercise for demonstrating great healthy
and trimming the back of those strengthening your core and habits to your family too. So use
thighs! Face the bench, put your chest. Treat the bench as you these exercises to stay fit, no
hands on the seat, then walk would the floor, and do a full matter where you are!

FITNESS
Walk IT OFF!
Jump-start your metabolism every morning with
Denise’s interval walking workout
“I’m a true believer that you need

to do cardiovascular exercise (also
called aerobic exercise) in order to
burn fat and calories and change
your body,” Denise says. The easiest
cardiovascular exercise for people
is walking. All you need is a com-
fortable pair of walking shoes that
have good arch support (to pre-
vent feet from rolling inward) and
that are flexible so they allow your
feet to bend as you walk. And they
should never pinch or rub, even
when they’re new. If they do, they
don’t fit well!
“I love to do interval walks to jump-start my metabolism and get a more

effective workout in a shorter amount of time,” Denise says. In an interval
workout, you intersperse fast-paced intervals of exercise with moderate-
paced intervals. For example, let’s say that you typically walk at a pace of
3.5 miles per hour for 30 minutes. If you mix things up and sprinkle in a
few minutes of walking or jogging at, say, a 5 mile-per-hour pace, you’ll
burn more calories during the same 30-minute workout.

The joy is truly
in the journey, so
enjoy every day!

FITNESS
Your heart rate rises

when you’re doing those fast-paced
intervals, but it also stays up when
you switch to the lower-paced
segments. And even if you aren’t able
to walk or jog at 5 miles per hour for
an entire workout, you can do it for a
short period of time, whether that’s
30 seconds or several minutes.
“I want your ultimate goal to be doing a

12-MINUTE MILE, whether that’s walking, power
walking, jogging or doing a mix of those things,”
Denise says. The ability to walk or jog a 12-minute mile is a sign of cardiovascular
health. Make that your goal as you do your cardio each week.
“One of my favorite metabolism-boosting walks is to mix

two-, three- and five-minute intervals,” Denise says. To deter-
mine the intensity of these intervals, think of your effort on a
scale from 1 to 10, with 1 being a very easy stroll and 10 being
so hard you can’t carry on a conversation. You should never be
at either of these extremes, but you should push yourself and
be honest with yourself about how hard you’re working.

You can mix things up by varying
whether you walk on flat terrain or
an incline, or whether you walk inside In addition to walking, there are so many other
on a treadmill or outside on the open forms of cardio that can get you moving. This
road. You can also carry a weight—just includes swimming, biking, the elliptical and
stair-climbing. During any of these forms of activity,
two pounds or lighter—in each hand to
you can also do metabolism-boosting interval
tone your upper-body muscles as you workouts to burn more calories and work harder.
stroll. If you focus on breathing deeply Simply alternate one minute of fast-paced activity
and walking with good posture, you’ll with four minutes at a slower pace. As you get
stronger and fitter, increase the length of those
also be working your core muscles. fast-paced segments and scale back the slower-
paced ones.
INTERVAL WALKING WORKOUT

5 minutes: Warm up (intensity of 5)
5 minutes: Walk at a moderate pace (intensity of 6)
3 minutes: Power walk (intensity of 7)
3 minutes: Speed walk (intensity of 8)
3 minutes: Speed walk or jog (intensity of 9)
5 minutes: Cool down at a moderate pace (intensity of 5)
DENISE’S DO’S!
It’s best to exercise in the morning before the day’s events
begins. Walking or running helps warm up the body. Breaking a
little sweat will make you feel more flexible during your toning
sessions. Face your day with the peace of mind that comes
from knowing that you’ve already worked out. It’ll save you
from worrying about how you’ll fit it in later—or worse, dealing
with the guilt associated with not fitting it in. Don’t run the risk
of allowing other tasks to take precedence over your workout.
You deserve to feel great!
Denise Austin’s FIT OVER 50 > 17

FITNESS
Bye-Bye
OVER 50 FAT!
Denise’s strength training workout will help you tone from
top to bottom and fire up fat burn!
S
trength training is one of the best secrets point of fatigue. For instance, you want your triceps to
around for staying healthy, fit and happy as feel tired during your last few tricep kickbacks!
you age! You have more than 640 different If you can’t lift the weight one more time at the end
muscles in your body—use them! While many of an exercise, you’ve reached fatigue. You get stronger
aerobic activities help strengthen your muscles (for by keeping those muscles challenged! Ready to start?
example, walking helps develop your leg muscles), the Let’s go!
fastest and most effective way to build metabolism-
boosting muscle is to lift weights (or use your body
weight) during exercises.
These strength training workouts will help ignite
your metabolism and tone and tighten your muscles,
while also improving your posture and balance and
strengthening your bones to help fight osteoporosis.
(The risk of osteoporosis increases as you age.)
If you’re new to strength train-
ing, start with lighter weights.
Denise likes to use three-pound
weights (but you should do the
exercise once or twice without
weights until you get the hang
of it). When your muscles are
no longer challenged, switch to
a heavier weight. Your goal with
each workout is to work your tar-
get muscle or muscle group to the

There’s nothing
more rewarding than
taking care of you!

FITNESS
M O N DAY
Fat-Blasting Cardio
Get ready to shrink those fat cells and
feel amazing in just minutes a day!
1. BICEP CURL CHA-CHA 2. TRICEP PRESS CHA-CHA

Stand, feet together, knees slightly bent. Hold a Do 6 bicep curls as you cha-cha, stepping forward
weight in each hand in front of your thighs. Exhale and back with your right foot, swiveling your hips
as you raise the weights toward your upper arms as you do so. Then work in tricep presses, taking
and shoulders, bending arms at the elbows. Try not deeper steps at the same time. After each bicep
to arch your back as you lift the weights, and keep curl, press your arms straight behind you, squeezing
your elbows close to your body throughout the your triceps muscles at the top of the movement. Do
movement. At the same time, add in some cha-cha 10 to 12 reps. Then switch to the other side, stepping
steps to get your heart rate up and burn more fat. forward and back with your left foot. Do another
Do 10 reps. 10 to 12 reps.

BENEFITS
Boosts your
metabolism and
gets your heart
rate up while
toning!
3. LATERAL LIFT SIDE STEP 4. SHOULDER PRESS HEEL TAP

Take a wide step to the right with your right foot, Raise the weights above your head in a controlled
raising weights to shoulder level, and bring your left motion as you exhale, tapping your right heel to the
foot to meet the right. Then, without pausing, take side as you do so. Return the weights to shoulder
a wide step to the left with your left foot, lowering height as you inhale, bringing feet back together.
arms to your sides, and bring your right foot to meet Repeat, tapping your left heel to the side. Alternate
the left. Do 10 reps. heels for 20 reps.
5. SINGLE-ARM SWING AND SQUAT 6. WAISTLINE TWIST AND SQUAT

Place one weight down and stand with feet shoulder- Start in a standing position with feet together. Hold
width apart. Keep your left arm bent, hand on your a weight with one hand on either end. Lift your
left hip. Hold the other weight in your right hand in arms up and over your head, moving them to one
an overhand grip. Extend your right arm straight in side of your body and around to the other side in a
front of you at shoulder height, then bring it down circular motion. As you do so, twist from the waist
between your legs while moving into a squat po- and slightly bend your knees to move into a “baby
sition. As you stand up, swing your right arm back squat” position as your arms come down. Repeat,
to shoulder height. Do 10 reps, then switch hands; swinging your arms to the other side. Alternate
repeat on the other side for 10 reps. sides for 10 reps.

FITNESS
T U E S DAY
Upper-Body
Strengtheners
Say goodbye to underarm flab and sag
with these foolproof moves
1. ONE-ARM ROW 2. TRICEP KICKBACK

Hold a dumbbell in your right hand and stand with Hold a dumbbell in your right hand and stand with
your feet apart. Bend knees slightly and keep abs your left leg in front of your right, left knee slightly
tight. Rest your left palm on a chair for support. bent. For support, rest your left hand on a chair.
Begin with your right arm extended all the way Raise your right elbow until the upper part of your
down so you get a good stretch. Keeping your arm is almost parallel with the floor. Squeeze your
back flat, pull the weight up toward your armpit, tricep as you straighten your arm. Return your right
then lower it. Do 8 to 12 reps, then switch sides and hand to the starting position. Do 8 to 12 reps, switch
repeat. When you’re finished, do another set of 8 to sides and repeat. When you’re done, do another set
12 reps on each side, for a total of 2 sets. of 8 to 12 reps on each side, for a total of 2 sets.

BENEFITS
Strengthens and
tones your biceps,
triceps, chest
and back!
3. UPRIGHT ROW 4. BICEP CURL

Hold two dumbbells in front of your pelvis with your Stand with your knees slightly bent, back flat, abs
palms facing in and stand with your knees slightly tight. Hold a dumbbell in each hand in front of your
bent, abs tight. Inhale and squeeze your shoulder thighs. Exhale as you raise the weights toward your
blades together as you raise the weights up toward upper arms and shoulders, bending your arms at the
your shoulders. Each arm should form a V shape as elbows. Keep your elbows close to your body. Hold
shown. Exhale as you slowly lower your arms to the momentarily, then return your hands to the starting
starting position. Do 2 sets of 8 to 12 reps, resting position. Do 2 sets of 8 to 12 reps, resting briefly
briefly between each set. after each. You can also do this move sitting down.
5. CHEST FIRMER 6. UPPER BACK FIRMER

Sit back on a weight bench with knees bent and feet Holding a dumbbell in each hand, sit on a chair
on the bench footrest. Hold the dumbbells in your with your feet flat on the floor. Lean forward so
hands with your arms extended (but not locked in your chest is near your thighs. Squeeze your shoul-
the elbow joint) at shoulder level above your chest. der blades together as you slowly lift your arms
Lower your arms out to the sides, keeping them straight out to the sides, leading with your pinkie
bent throughout the movement. Squeeze your chest fingers. Return to the starting position. Make sure
as you return your arms to the starting position. This the movement is slow and deliberate; don’t swing
can also be performed lying down on the floor. Do the weights. Do 2 sets of 8 to 12 reps, resting briefly
2 sets of 8 to 12 reps, resting briefly between sets. between sets.

FITNESS
W E D N E S DAY
Tummy Toners
Trim your waistline, flatten your belly
and lose those love handles
BENEFITS
Strengthens and
firms the entire
stomach area for
washboard abs!
1. TUMMY TUCK 2. TUMMY TUCK WITH A TWIST

Balance on your tailbone with knees pulled into your Continue to move your legs in and out from your
chest and arms behind you for support. Keep your chest, keeping knees together, but now twist from
back straight and legs together as you extend your the waist to move your legs from shoulder to shoulder.
legs, creating a V. Then pull your knees back into Alternate which side you start on with each rep to
your chest, pulling in your tummy too. Do 5 reps. work the oblique muscles. Do 12 reps.

3. SINGLE-LEG STRETCH 4. CRISSCROSS
Sit up, knees bent and legs hip-width apart. Place Lie on your back. Pull knees into chest and pull your
hands behind your thighs, supporting your back; chin forward. Rest your head in your hands. Lift your
slowly roll back onto the mat. Inhale and tighten the upper body (head, neck and shoulders) off the floor.
abs as you bring your chin toward your chest. Place Exhale as you extend your left leg out straight while
your hands on your right knee, bringing it to your twisting your left elbow toward your right knee.
chest. Switch legs; repeat once. Inhale as you return to center. Repeat, this time
extending your right leg straight and twisting with
your right elbow. Continue alternating legs, keeping
belly button pulled in, for 20 reps.
DENISE’S DO’S!
Do your exercise routine without judgment.
Don’t think negative thoughts like “I’m too fat”
or “I’ll never get this.” Simply trying will help
you improve those push-ups and that chest
fly. Replace judgment words with positive
words such as “courage” and “challenge” and
the phrase “I can.” Congratulate yourself on
starting something new. You’re amazing!
5. MODIFIED EXTENDED SIDE ANGLE

Sit on left hip, legs slightly bent, left hand on the
floor under your shoulder. Pushing up on left hand,
lift hips off the floor and extend right leg to create
a line, keeping left knee on the floor. Lift arm over
your head and stretch your body. Pull right knee
toward shoulder to meet right elbow. Then elongate
right arm and leg. Do 10 reps. Then stretch right arm
and leg out and move them toward each other, like
scissors. Do 12 reps. Switch sides and repeat.

FITNESS
T H U R S DAY
Lower-Body
Trimmer
Slim every inch of your thighs and
shrink your hips
BENEFITS
Strengthens and
tones your thighs
and buttocks for
swimsuit season!
1. HAMSTRING CURL 2. OUTER-THIGH TRIMMER

In a standing position, slowly bend your left knee Lie on the floor on your right side with your torso
and extend your right leg behind you. Then slowly propped up on your right arm. Bend your right leg
curl your right heel toward your buttocks. Be sure behind you, placing your left hand on the floor in
to keep your back straight, abs tight and buttocks front of you for balance. Slowly raise your left leg,
squeezed together throughout the entire move- keeping it straight. Lower it back to the floor, then
ment. Lower your right leg to the starting position repeat for 2 sets of 8 to 12 reps, resting briefly in
(straight leg). Do 2 sets of 8 to 12 reps, relaxing in between sets. Switch sides and repeat.
between sets. Switch sides and repeat.

3. BASIC LUNGE 4. INNER-THIGH FIRMER
Stand, feet together, then take a giant step forward Lie on the floor on your right side. Your head, shoul-
with your left foot. Keeping your weight over your ders and hips should form a straight line. Keeping
back toes and your front heel, bend both knees to legs straight, slowly raise both legs about eight inches
lower yourself toward the ground; your front knee off the floor. Release your bottom leg down to the
should be directly above your ankle. Keep your floor, then bring it back up to meet your top leg.
back straight. Straighten legs to return to a standing Feel your inner-thigh muscles working on the up
position. Do 2 sets of 8 to 12 reps, resting briefly motion. Do 2 sets of 8 to 12 reps, then switch sides
between sets, then switch legs and repeat. and repeat, resting briefly between sets.
6. POWER SQUAT
Extend arms and stand with feet hip-width apart,
arms outstretched. Bend knees and slowly sit back
5. CALF SHAPER to lower buttocks toward the floor, keeping body
Stand with your feet hip-width apart and place weight over heels. Thighs should be as close to
your hands on your hips. Bend your right knee and parallel to the floor as possible. Squeeze buttocks
place your right foot behind your left calf. Then lift as you straighten legs to return to starting position.
your left heel up and down slowly. Do 2 sets of 8 to If you have a history of knee problems, begin with a
12 reps, then switch legs. Use a chair for balance if partial squat, a quarter of the way down. Do 2 sets
necessary. of 8 to 12 reps, resting briefly between sets.

FITNESS
F R I DAY
Bun Burners
Do these moves for a summer-perfect posterior!
BENEFITS
These moves
target the glutes
and activate your
hamstrings!
1. BOTTOMS UP 2. BOTTOMS UP WITH A TWIST

Lie on back, knees bent, feet flat on the floor and Lift up your buttocks and walk your feet and knees
arms by your sides. Then squeeze glutes and tighten together. Squeeze your rear and twist your waist
abs as you lift your buttocks off the floor (three to from side to side. As you do this move, really
six inches) by tilting the pelvis up. Hold for a few squeeze your inner thighs together. Do 20 reps.
seconds, then lower your bottom down one vertebra Continue to hold up your hips, then lift your right
at a time. Do 20 reps. As you do this move, make leg straight up and hold it there as you keep your
sure you’re driving the weight through the heels hips lifted. Do 20 reps. Switch to the left leg and do
and lifting your buns all the way up. For even better the same for 20 reps.
results, place a towel between the knees.

3. MODIFIED FORWARD-AND-BACK LEG SWING 4. BOOTY LIFTER
Lie on left side with knees bent and torso propped Start on your hands and knees with wrists and
up on left arm. With right leg still bent, lift it up and shoulders in a straight line. Keep tummy pulled in to
reach it back, then bring it back in toward chest, activate your core. Lift your right knee up and back
squeezing buttocks. Do 20 reps, holding last one in so it’s in line with your hip, keeping the knee bent
the back position for 5 seconds, then do 5 “baby” at a 90-degree angle. Point your toe and pulse your
leg lifts. Switch sides and repeat. Then sit cross- foot up toward the ceiling, squeezing the buttocks.
legged on the floor and inhale. As you exhale, lean Perform 20 pulses, then switch to the other side and
forward; feel the stretch in the buttocks. repeat for another 20 pulses.
When you approach an activity

with confidence, you will perform beyond
your expectations!
DENISE’S DO’S!
Take it slow. Resist the urge to cheat and use

momentum to get through your exercises. It’s
tempting to rush through your workout, especially
if you find part of your routine challenging. But
trust us, you’ll get the most bang for your body
if you keep a slow-and-steady pace—consistency
pays off. You’re doing amazing!

FITNESS
S AT U R DAY
Yoga Stretch
Workout
End your workout week with these poses,
which will lengthen your entire body
BENEFITS
Increases your
flexibility and
creates a soothing
sense of calm!
1. SIDE-BODY STRETCH 2. EAGLE POSE

Stand with your feet together. Walk your left hand Stand with one leg behind the other. Wrap your
down the side of your leg, reaching as far down arms around each other so that your palms eventu-
with your fingertips as you can. Extend your right ally touch. Pull elbows away from the body to feel
arm up and out over your head. Hold this position this stretch across the upper back. Twist to the side
for 10 seconds and repeat on the other side. Do 3 and flex the back leg. Hold for 15 seconds and re-
sets. This stretch elongates the side of the body and peat on the other side. This feels great in your chest,
opens up the hip. back and shoulders.

3. WARRIOR POSE 4. TRIANGLE POSE
Stand with hands on hips, then step your feet apart. Stand with legs three or four feet apart. Extend
Turn left foot out 90 degrees to the left. Rotate right arms straight out to the sides at shoulder height,
foot 45 degrees to the left. Bend left knee, keeping palms facing down. Turn your left foot out, away
right leg straight, and rotate your upper body to from your body. Keeping your right leg straight,
face left. Look straight ahead, extending your arms bend the left leg and extend your right arm above
to the ceiling. Hold for 3 breaths. Return to starting your head, resting your left arm on your left thigh
position; repeat on the other side. for support. Take 3 deep breaths. Return to the
starting position; repeat on the other side.
5. FORWARD BEND
Spread feet slightly wider than shoulder-width
apart. Keeping knees loose, bend forward from
the hip joints, extend your tailbone into the air, and 6. CAT STRETCH
stretch the spine out from that point. This pose This is a great way to strengthen your abs and keep
relieves back tension. Your goal is to flatten your your back flexible. Kneel on all fours, being careful
back and then lean forward. You can use a prop (a not to let your belly sag. Inhale as you keep your
block or a chair) if you are just starting out. Later, try back flat, chin and chest lifted slightly upward. Now
to reach the floor. Hold for 15 to 20 seconds, work- exhale as you slowly roll up your back, pull in your
ing up to a minute over time with practice. belly button and tighten your abdominal muscles.

FITNESS
PUTTING IT ALL This sample week of age-defying workouts mixes cardio
MONDAY TUESDAY WEDNESDAY
Pilates Pilates Pilates

Stretching Stretching Stretching
(10 minutes) (10 minutes) (10 minutes)
“This is a sample Interval Upper-Body Interval

workout plan for Walking Strengthener Walking
‘daily doers,’” says
Denise. If you are
new to working out
or coming back from
time off, be sure
Fat-Blasting Tummy
to start slowly and Cardio Toner
gradually work up to (10 minutes) (10 minutes)
a full routine. Follow
this suggested week-
ly routine, along with
a healthful diet, every
day for 28 days, and
you will see results!
And remember:
It’s always a good
idea to consult your
physician before
starting any exercise
plan—especially if
you have never exer-
cised before; you are
overweight, a smoker
or over age 60; and/
or you have a chronic
health condition such
as cardiovascular
disease, high blood
pressure, kidney or
liver disease, arthritis
or osteoporosis.

Denise has even
more exercises to
help you get fit and
TOGETHER
feel great! Visit
DeniseAustin.com to
learn more.
with strength training and flexibility exercises for amazing results!
THURSDAY FRIDAY SATURDAY SUNDAY
Pilates Pilates Pilates Rest

Stretching Stretching Stretching Day!
Lower-Body Interval Yoga

Trimmer Walking (30 minutes)
(30 minutes) (30 minutes)
Bun Burner
(10 minutes)

NUTRITION
Start Eating Right

STAT!
To feel your best, you have to be willing
to feed your body well. That means making
nutritious food choices.
Here’s how
R
emember all those unrealistic diets something easy that anyone can do. We’re
you dabbled with in the past? talking about small adjustments here and
Only brown rice, only juice, only there over a lifetime, not self-denial. A good
protein, only bean sprouts...sure, diet is all about good nutrition, not depriva-
you probably lost a few pounds, but where tion or starvation. Your body burns calories
are those pounds now? They’re back, right? more efficiently with a balanced diet, so
Crash diets rarely set you up for success each meal should contain a healthy mix of
because they trick your body into actually protein (about 25% total calories), carbohy-
conserving fat. They are self-defeating, so drates (about 50% of calories) and fat (about
don’t buy into them! Instead, a little consis- 25% of calories). The key is moderation, so
tency and a few simple changes can make a pay attention to the size of your meal.
world of difference. Life is to be lived, and food is central to
For example, did you know that by elim- our lives. Food should be our sustenance, not
inating one tablespoon of oil from your diet our enemy! Truly, all food is good food. (Yes,
each day, you can lose four pounds over the even chocolate ice cream!) We just need to
course of a year? Just one tablespoon! That’s make better decisions—one meal at a time.

You are as you
think, so why not
think healthy,
fit and happy?
BONUS!
Scan here for more

nutrition tips from
Denise!

NUTRITION
Trim Your
Waistline
AND YOUR
WALLET!
Healthful eating doesn’t have to break the bank. Here are
10 ways to fit good-for-you foods into your budget
D
enise often hears people say that eating fresh a dollar. But it’s definitely not worth it to eat all those
foods is too expensive, but she hopes to save heart-clogging fats and high-calorie meals, especially
you some money and get you to eat healthfully! when there are some easy ways to make healthy foods fit
We all need to spend less, and it’s easy to go the your budget while you watch your waistline, too. Here
fast-food route when there are menu items that cost just are some tips, straight from Denise.
1
BUY IN BULK. I buy whole grains, nuts, dried
beans, oats, dried fruits and organic brown
rice in bulk at places like Costco, Sam’s Club
and BJ’s. Because you’re not paying for extra
packaging or marketing, your price per pound is a
lot cheaper.
2
DON’T BUY SMALL PACKAGES. It may
be easier to buy portion-size packages of
food, but those little bags are often more
expensive. Instead, I suggest buying the large
package—say, of crackers or pretzels—and then
dividing it into small portions in individual plas-
tic bags when you get home. (They even make
100-calorie plastic bags, which make it a cinch to
eat healthy on a dime!)

3
SHOP LOCALLY. I go to a store in my area
called the Mediterranean Bakers because it’s
a great bargain. I buy local produce and very
reasonably priced olive oil there. I also go to my
local farmers market on Saturday mornings. It’s
fresh, wholesome and less expensive, and you’re
supporting local farmers.
4
BUY SEASONALLY. I plan my recipes and
weekly menus around what’s currently in
season. These foods are lower in price and
typically have much better flavor too.
5
GROW YOUR OWN. Homegrown is always
best. I have my own herb garden, right in my
kitchen! I can take snips of what I need, like
fresh basil, thyme, parsley and rosemary, and it
8
costs me just pennies. SPLIT COSTS WITH A FRIEND. Sometimes
the food at those warehouse stores is less
expensive but comes in huge packages that
you can’t possibly finish. Instead, find a friend to
split some of these items with.
9
MAKE RESTAURANT MEALS MORE
COST-EFFICIENT. Today’s restaurant meals
are bigger than ever. Instead of eating
too much and regretting it later or wasting food,
have your waiter put half your entrée in a to-go
box before he even brings it to the table. For one
price, you get dinner today and another meal for
tomorrow!
10
COOK IN BULK. Once you’re chopping,
dicing and cooking, why not make
more than one meal at a time, and then
6
COOK FOR YOURSELF. Restaurant meals freeze it or put it in the fridge for another day?
tend to be pricier than what you’d eat at This certainly saves time, but it also saves money,
home, plus you don’t know exactly what since those veggies or other perishable items you
goes into them, so it’s harder to track fat and cal- bought to cook won’t go to waste.
ories. I love to cook at home because I can control
exactly what ingredients are in my food—such as
how much salt or oil is used—as well as portion
size. I also know that there are no preservatives,
something you can’t guarantee at fast-food or
other restaurants.
7
PICK INEXPENSIVE INGREDIENTS. Foods
that give you more nutritional bang for your
buck include potatoes, beans, eggs, milk and
canned tuna and soups. These foods have low
price tags but are high in vitamins, minerals and
other healthy compounds.

NUTRITION
Gut Health
HACKS
What to eat to keep your digestive system supported
“G
ut health” is a popular daily to break down food and create in Seattle, a diverse gut microbiome
term lately, and for chemicals that benefit your body in was even linked to a longer life.
good reason: More re- a number of ways, including keep- There are different ways to nur-
search is showing that ing your bowel movements regular, ture your gut, including consuming
taking care of your tummy can be helping to maintain your body foods that naturally support your
important for your overall wellness. weight, regulating your blood sugar, digestive system. Your lifestyle also
Your digestive system plays host reducing inflammation and influ- plays a role in keeping your gut
to a complex community of about encing your moods. In a 2021 study healthy. Here are some everyday tips!
39 trillion good bacteria that work by the Institute for Systems Biology
Foods for Gut Health when your gut is healthy, you feel
What you eat is very closely tied to it all throughout your body!
your gut health. The simplest way Start by minimizing foods that
to think about this is: How do you are high in fat, high in sugar and
feel after eating not-great-for-you processed. These types of foods
foods for a few days (or in some can be hard on your digestive
people’s cases, for a few hours)? system and, in general, tend to be
“I know when I am on a snack or lacking in a lot of the vital nutrients
junk food binge—whether it’s due your body needs. Artificial sweet-
to circumstance, like traveling, for eners such as sucralose, aspar-
instance, or because I am simply tame and saccharin should also be
craving those types of foods—I avoided, as they can interfere with
never feel great,” Denise says. “I
feel sluggish, my stomach may be
upset, and in the end I tell myself, microbiome diversity. Instead, add
‘This isn’t worth it.’” Is that how the following gut-supporting foods
you feel too after eating less-than- to your diet to promote the growth
healthy foods? of good bacteria.
Now think about the times
you’ve followed a healthy diet: High-fiber foods. Add beans,
You’re probably filled with energy, legumes, oats and a wide variety
have regular bowel movements of veggies and fruits to your diet
and experience less bloating. to help keep your digestive system
That’s because eating healthfully running smoothly. Check out the
helps to promote gut health—and recipes starting on page 48 for

Foods such as berries, asparagus,
artichokes and olives are also rich
in beneficial polyphenols.
Lifestyle Changes
Take these simple, effective steps
to make your gut healthier!
Address unhealthy stress.

Regular fitness and breathing ex-
ideas and inspiration! (And don’t ercises are Denise’s favorite ways each bite, focusing on texture, fla-
forget to check out Denise’s EVER to manage stress. Both are proven vor, smell and your surroundings.
BETTER™ Protein Bites, which to help reduce stress levels. It’s good for your gut and for your
are packed with 1 billion CFUs of waistline!
gut-friendly probiotics in every Watch how you eat. If you tend
serving!) to inhale your food, that can be Get plenty of sleep. Good,
hard on your digestive system. quality rest and shut-eye are vital
Fermented foods. Yogurt, sau- Instead, follow the Slow Food to overall well-being, including
erkraut, kefir, kimchi and kombu- Movement suggestions: Sit down your gut health. To prepare for
cha are some fermented foods for your meal, eat slowly and savor bedtime and promote good sleep,
Denise likes to eat. They taste great Denise suggests making sure all
and are good for the gut! “I like electronics are turned off at least
to add sauerkraut to sandwiches an hour before you want to fall
for some tang, and we all know I asleep. Doing stretching exercises,
love my yogurt!” Denise says. Try meditation and deep breathing
eating yogurt in the morning for a can also help you wind down
week or so and see how you feel. before hitting the hay.
Look for yogurt with active cultures
and without any added sugars. Drink enough water. If you
don’t like the taste of water, jazz
Coffee and black or green tea. it up with some cucumber or
Your morning cup of Joe or mug lemon. Make sure you really aim to
of afternoon tea is more than just a stay hydrated, as that promotes a
pick-me-up. These beverages have healthy digestive system and helps
plant compounds called polyphe- to balance gut bacteria. Here’s
nols that can boost the number a good rule of thumb: If you are
of good bacteria that protect the thirsty, you are probably already
inner lining of your intestines. dehydrated, so drink up!
DENISE’S DO’S!
You are what you eat, and that includes your skin.
Experts say that certain highly processed foods and
those with refined sugars may lead to a complexion
problem for those who are acne-prone. Keep your
skin glowing and gorgeous by eating whole grains,
lean sources of protein and lots of vitamin-rich
produce, and by drinking at least eight 8-oz. glasses
of water a day.

NUTRITION
Is Green Tea
GOOD FOR YOU?
The answer? A resounding yes! Here’s what makes this
beverage so healthy
O 3
n a hot day, it’s so refreshing over ice, and IT REDUCES YOUR RISK OF CERTAIN
during cooler months, it warms your insides. ILLNESSES. Green tea is rich in powerful
What’s more, this beverage is supergood for antioxidants that may protect against
you. We’re talking about green tea! In addi- cancer. Multiple studies show that green tea
tion to being a great morning or afternoon boost, green drinkers have a lower risk of various types of
tea can also provide you with many wonderful health cancer, including breast cancer, prostate cancer
benefits. Here are seven reasons why Denise loves green and colorectal cancer. Green tea is also loaded
tea, and why you should consider adding a mug to your with bioactive compounds. Studies have
daily routine, too. shown that these bioactive compounds can
have several protective effects on neurons
1
IT BOOSTS YOUR METABOLISM . A study and may reduce the risk of both Alzheimer’s
reported in the American Journal of and Parkinson’s diseases.
Clinical Nutrition found that green tea
extract increases metabolism by 4% over a
24-hour period, which means that green tea
can lead to increased weight loss!
2
IT IMPROVES BRAIN FUNCTION. Green
tea does contain less caffeine than
coffee, but it still has just enough to get
you going in the morning. Plus, it is easier
to digest than coffee. When that caffeine is
combined with the amino acid L-theanine,
which is naturally found in green tea, it has
been known to improve brain function.

4
IT FIGHTS INFECTION AND HALITOSIS.
Green tea contains catechins, a natural
antioxidant. According to research, the
catechins in green tea may inhibit the growth
of bacteria and some viruses. This prevention
can lower the risk of infections and lead to
improvements in dental health, and even help
reduce bad breath!
5
IT HELPS TO LOWER BLOOD SUGAR
LEVELS. A recent trial showed that
drinking green tea can lead to mild
reductions in blood sugar levels, which may
also lower the risk of developing type 2
diabetes in the long term.
7
IT IMPROVES HEART HEALTH. Studies
show that green tea drinkers have a 31%
lower risk of cardiovascular disease. So
let’s toast to heart health with a mug or glass
of green tea today!
“I’m a big believer in drinking my eight 8-oz.

glasses of water each day, but every after-
noon I do enjoy a cup of green tea as a way
to get in these wonderful health benefits and
for a little pick-me-up,” Denise says. “Keep in
mind that it does have caffeine, so you don’t
want to overdo it!”
6
IT REDUCES INFLAMMATION. The poly-
phenol plant compounds found in green
tea have been shown to have anti-
inflammatory properties that can relieve
some of the flare-ups associated with rheu-
matoid arthritis and inflammatory bowel
diseases such as Crohn’s disease.
NUTRITION
12 Pantry
MUST-HAVES
Keep these items on deck in your kitchen at all times!
T
he following foods can can be used in an endless number “What I love is that with these
be considered the edible of ways to make simple, supertasty essential pantry items, it’s so easy
equivalent of the little black meals. But they’re also bursting to pull a healthy meal together in a
dress: something every with nutrients like vitamins and pinch,” Denise explains. “That way,
woman should have on hand at all antioxidants that are believed to even if you haven’t made it to the
times! Denise stocks up on them reduce your risk of cancer, heart store, you won’t derail your diet!”
for her pantry because these foods disease and other illnesses. Get ready to stock up!
1. OLIVE OIL
This healthy monounsaturated fat is won-
derful on salads, pastas, fish, veggies and
more. Studies reveal that olive oil may help
lower bad cholesterol and raise good cho-
lesterol—and, as result, reduce your risk of
heart disease. Just make sure to keep yours
in a dark, cool spot to retain its freshness.
2. CANNED TOMATOES
“I love to toss these with pasta as a simple
sauce, mix with chicken or add to chili,” Denise
says. “Or I’ll top a whole wheat pita with canned
tomatoes and sprinkle on low-fat cheese for a
simple low-calorie pizza.

3. CANNED OR
PACKAGED BEANS
Denise is a big fan of all kinds of beans,
including black beans, kidney beans, white
beans and lentils. They’re high in iron and
fiber and add substance to salads, sand-
wiches, chili, wraps and tacos. Plus, they’ve
got lots of research behind them. Some
studies show that beans may help lower
cholesterol and blood sugar; others sug-
gest they reduce your risk of heart disease.
5. QUINOA, BARLEY
AND COUSCOUS
. These grains make great side dishes and are
a nice change from plain old rice. Bursting with
healthy fiber and other nutrients, quinoa, barley
and couscous taste terrific when combined with
veggies, dried fruit or lean protein.
4. GARLIC 6. POTATOES
. There’s a lot of scientific evidence that points
to garlic as a cancer-fighting food thanks to
compounds called phytochemicals. And there
are hundreds of ways to use garlic. Denise uses
it in salad dressings, sauteéd veggies, chicken
dishes and soups. Another yummy recipe?
Roast it and spread it on toasted whole grain
bread for an enticing appetizer.
. Everyone loves this number one root

veggie, and with good reason. It’s filled
with fiber and potassium, but it also tastes
delicious baked, sauteéd or cut into french
fries (you can easily do a healthy version by
baking the fries or using an air fryer). Both
regular and sweet potatoes can be eaten
for any meal or as a satisfying snack.

NUTRITION
7. APPLES
Their high fiber content makes these fruits
a filling snack (and one that’s incredibly
easy to toss in your bag to eat on the go),
and some studies suggest the pectin they
contain can help you feel full longer. “I love
slices of apple on salad, eaten with cheese
or baked in the oven with a dash of cinna-
mon,” Denise says. “It tastes like apple pie
without the fat and calories!”
8. CHICKEN OR
VEGETABLE BROTH
With cans or cartons of these broths in your
pantry, you can easily and quickly make soups
or sauces, or add flavor to rice, barley, couscous,
quinoa, chicken or fish. Just make sure to buy
the low-sodium variety.
9. LEMONS
. This little citrus fruit

can add zest and a lot
of vitamin C to soup,
steamed veggies like
asparagus and spin-
ach, and fish. You can
also squeeze it over
chopped fruit or add a
dash to hot or cold wa-
ter or tea for a refresh-
ing drink.

10. ONIONS
. Onions add a layer

of flavor to almost
anything. Denise likes
to use them in salads,
veggie dishes and
with chicken and fish.
They come in differ-
ent varieties including
Vidalia, red, yellow
and sweet, so exper-
iment to find the one
you like best.
11. OATMEAL 12. PASTA

. You can’t go wrong with this nutrient-rich
breakfast food. It’s filling and warm and
can be dressed up in so many ways that
you’ll never get tired of it. Some of Denise’s
favorite toppings on her morning oatmeal
include dried cranberries, almonds, flax-
seed, bananas and fresh berries.
Though pasta got pushed aside in the low-

carb craze of years past, it can actually be
part of your weight loss plan. Opt for the
whole wheat variety, which is healthier, and
use just a little pasta with a lot of veggies and
good olive oil. “I do this for a hearty dinner
that my whole family loves!” Denise says.

NUTRITION
Eating right isn’t

about willpower.
It’s about adopting
good habits!
Get a
TASTEOF
SUMMER
No one wants to toil away in a hot kitchen when
it’s warm out. With these no-fuss, flavorful
recipes, you’ll have dinner ready in a snap!
I
t’s summertime, and you know what that means: outdoor barbecues,
picnics and gatherings galore! There’s a whole new crop of wonderfully
fresh produce that’s just waiting to be grilled, topped on yogurt or
cottage cheese, made into smoothies or enjoyed just as it is.
What we feed our bodies matters. If you can start to see food as energy and
sustenance, it’s much easier to fill your belly in a way that will keep your body in
top form. While it’s OK to indulge sometimes—everything in moderation!—
you’ll actually feel and perform better when you choose foods like lean proteins
and vitamin-packed fruits and vegetables over those greasy doughnuts and
high-calorie milkshakes.
The 24 recipes that follow are quick, easy and oh-so-tasty, and they’ll keep
you nourished and full too, so you’re not craving unhealthy snacks like chips and
sugary sodas in the middle of the day. Denise has even included some nutritiously
delicious sweet treats! These dishes feature an ideal mix of protein, carbs, healthy
fats, fiber and calcium and are brimming with powerful plant antioxidants that
support your immune system and promote overall wellness. Feel free to substitute
a different meal or modify the recipes according to your needs and tastes.
Are you ready to fire up the grill and whip up some delicious eats? Let’s go!

NUTRITION
Energizing
BREAKFAST
These morning meals will give you the boost you need
to get up and go, go, go!
chopped (or substitute crumbled

cooked turkey sausage)
2 large eggs, plus 4 large egg whites
2 Tbsp. low-fat cottage cheese
½ tsp. freshly ground black pepper
Pinch of salt
INSTRUCTIONS
1. Put potato in a medium saucepan.
Add cold water to barely cover. Bring
to a boil over high heat. Reduce heat
to medium, partially cover, and cook
until tender, about 7 minutes. Drain.
2. Heat oil in a large nonstick skillet
over medium-high heat. Add onion
and bell peppers and cook, stirring
often, until peppers are tender and
onion is lightly golden, 8 minutes.
3. Stir in ham and potato and cook,
stirring often, until mixture is just
starting to brown, about 2 minutes.
Western Scramble In a medium bowl, beat the eggs, egg
TIME: 25 minutes | MAKES: 4 servings whites, cottage cheese, black pepper
and salt until well blended. Pour
INGREDIENTS 1 medium red bell pepper, egg mixture into the skillet over the
1 small red or Idaho potato, cut into coarsely chopped (or substitute vegetables and ham. Reduce heat to
½-inch cubes spinach or zucchini) medium and cook, turning often with
1 Tbsp. canola oil ½ medium green bell pepper, a heatproof spatula, until eggs are just
1 medium yellow onion, coarsely coarsely chopped set, about 2 minutes.
chopped ½ cup extra-lean ham, finely

Yogurt Parfait With Mango Slices
TIME: 5 minutes | MAKES: 1 serving
“I absolutely love
INGREDIENTS INSTRUCTIONS mangos because they have
1 cup vanilla yogurt 1. In a glass bowl or glass, alternate a natural sweet taste, they’re
rich in fiber, and they offer
½ cup sliced mango (fresh or frozen) layers of yogurt with layers of fruit.
up nutrients like vitamins,
½ cup sliced strawberries (optional) 2. Top with almonds if desired plus a minerals and antioxidants,”
2 Tbsp. sliced almonds (optional) squeeze or two of lime and garnish Denise says. “You can also
Fresh lime juice, to taste with lime zest. swap the mangos for berries
Zest of lime, optional in this recipe, too!”

NUTRITION
Egg Sandwich 2 slices tomato 3. Whip together egg and egg white.
TIME: 10 minutes | MAKES: 1 serving ½ cup fresh fruit of your choice Add eggs to the skillet and scramble
until fully cooked.
INGREDIENTS INSTRUCTIONS 4. Layer scrambled eggs on top of
1 slice whole grain toast or 1. Toast bread or English muffin. toast or English muffin, then add
1 whole grain English muffin 2. Coat a small skillet with cooking oil tomato slices. Serve with a side of
1 egg, plus 1 egg white spray and heat over medium heat. fresh fruit.

Pineapple-Berry Smoothie
INGREDIENTS INSTRUCTIONS
1 cup frozen mixed berries Add ingredients to a blender and
1 cup chopped pineapple blend until smooth. This easy-breezy Feel free to
1 cup nonfat Greek yogurt smoothie is a great, time-saving way substitute fresh fruits for
4 fl. oz. orange juice to have a nutritious breakfast. frozen ones! Though with
frozen fruits, you can enjoy
out-of-season sweet
produce all year.
NUTRITION
Scrumptious SNACKS
Keep cravings at bay and your energy up with these good-for-you munchies
Denise’s Crispy
Kale
TIME: 10 minutes
MAKES: 2 servings
INGREDIENTS
1 large bunch of kale, washed,
deboned and trimmed (3 cups)
Olive oil spray
2 Tbsp. pressed garlic
1 Tbsp. kosher salt
1 Tbsp. red pepper flakes
INSTRUCTIONS
1. Heat oven to 400°F. Make sure kale
is well washed and trimmed. Place on
baking sheet.
2. Spritz kale lightly with olive oil
spray. Sprinkle with garlic, kosher salt
and red pepper flakes and toss.
3. Bake until crispy, approximately
8 minutes.
Roasted Walnuts
TIME: 5 minutes | MAKES: Servings vary
INGREDIENTS
Walnut halves
INSTRUCTIONS
1. Heat a large skillet over medium
“I love to roast walnuts
heat. Add a single layer of walnuts
and then toss them with
to the hot, dry skillet. a variety of spices like
2. Stirring frequently, toast until cayenne for a kick, grated
walnuts are fragrant and start to Parmesan for a cheesy
brown, about 5 minutes. popcorn alternative—even
a pinch of sugar and
3. Transfer to a baking sheet to cool
cinnamon for a sweet
completely. Serve chopped up with taste!” Denise says.
salad or as a snack! (1 serving = 1 oz.
walnuts or about 7 walnuts)

Fruit Medley
With Yogurt
INGREDIENTS
1 cup vanilla yogurt
¼ cup grapes
¼ cup pineapple
¼ cup mango
¼ cup berries
INSTRUCTIONS
Top vanilla yogurt with 1 cup of your
favorite fruits and enjoy! You’ll feel as
if you’re on a tropical getaway while
being energized at the same time with
all of the fruits’ nutrients.
Blueberry-Banana Smoothie Berries are chock-full

Time: 5 minutes | Makes: 1 serving of antioxidants, which are
INSTRUCTIONS vital to our overall health—
even more so when we
INGREDIENTS Combine all ingredients in a blender,
get older. They can help
1 cup frozen blueberries pour into a glass and enjoy! It’s great decrease risk of infection,
or strawberries for breakfast or as a pick-me-up in the boost your immune system
1 banana afternoon. and help minimize damage
½ cup vanilla yogurt to cells that may
accelerate aging.
½ cup orange juice

NUTRITION
Flavorful LUNCHES
Tasty protein- and fiber-packed recipes to fuel your afternoon
Glazed Salmon
TIME: 40 minutes | MAKES: 4 servings
INGREDIENTS INSTRUCTIONS 2. Heat a grill or grill pan over medium-

4 Tbsp. soy sauce 1. Combine soy sauce, honey, juice and high heat. Coat with cooking spray.
3 Tbsp. honey garlic in a medium bowl. Add salmon 3. Grill fillets 3 to 4 minutes per side, or
3 Tbsp. orange juice fillets and coat well with marinade. until opaque throughout. Serve fillets
3 tsp. garlic, minced Marinate 30 minutes (or up to several with sauteed spinach or your favorite
4 6-oz. wild salmon fillets hours) in the refrigerator. roasted veggies.

Grilled Chicken Salad
3 oz. grilled chicken breast In a salad bowl, combine ingredients,
1½ cups mixed greens drizzle with dressing and toss! You Chicken breast is
½ cup chopped tomato can either grill your own chicken or an excellent source of
2 Tbsp. chopped walnuts use a rotisserie chicken—remove the low-fat protein,
2 Tbsp. balsamic vinaigrette skin first, though! with 26 grams in a
3-oz. serving.

NUTRITION
Denise’s Favorite Black Bean Soup

INGREDIENTS ½ 15-oz. can black beans, rinsed and soft, about 10 to 12 minutes. Then add
1 tsp. olive oil drained cumin, red pepper flakes and salt, fol-
1 medium carrot, chopped ½ cup reduced-sodium chicken broth lowed by water, black beans and chicken
1 clove garlic, finely chopped ½ cup fresh cilantro, chopped broth. Bring mixture to a boil, reduce
¼ cup onion, diced 1 tsp. fresh lime juice heat to low and simmer for 12 minutes.
¼ cup red bell pepper, diced 2. If a smoother texture is desired, ladle
1 tsp. cumin INSTRUCTIONS the soup into a blender and puree.
Pinch red pepper flakes 1. Heat oil in a saucepan or soup pot Then return soup to the pot to reheat.
Pinch salt over medium heat. Add carrot, garlic, 3. Stir in the cilantro and lime juice
1 cup water onion and bell pepper, and sauté until and serve.

Grilled Shrimp With Honey-Kissed Pineapple
INGREDIENTS INSTRUCTIONS with remaining 1 tsp. honey, and place

1 Tbsp. reduced-sodium soy sauce 1. Heat a grill or grill pan over on the other side of the grill. Cook for
2 tsp. honey, divided medium heat. In a small bowl, combine about 1 minute per side, or until juices
8 jumbo shrimp soy sauce and 1 tsp. honey. Pour start to caramelize.
1 cup pineapple, cubed mixture over shrimp and toss to coat. 3. Slide pineapple off the skewers and
2. Grill shrimp for 2 minutes per side or serve with shrimp, or thread together
until cooked through. Meanwhile, on the skewer for a fun presentation!
skewer the pineapple cubes, brush
NUTRITION
Denise’s Delicious
DINNERS
Summery, easy-to-prepare meals to help you wind down your day
Lime-Grilled Chicken With Cuban Salsa

INGREDIENTS FOR THE CHICKEN: 2. Make the chicken: Heat grill or broiler.
FOR THE SALSA: 4 boneless, skinless chicken (If using a broiler, coat the broiler pan
½ 15-oz. can black beans, breast halves with cooking spray.) Place chicken in a
rinsed and drained 2 tsp. lime peel, grated shallow dish. Add lime peel, lime juice,
1 ripe mango, finely diced 2 Tbsp. fresh lime juice oil, salt and pepper, and rub mixture into
3 Tbsp. red onion, chopped 2 tsp. canola oil the chicken. Cover; let stand 15 minutes.
3 Tbsp. fresh lime juice ½ tsp. salt 3. Place chicken on the grill rack or
2 Tbsp. fresh cilantro, chopped ¼ tsp. freshly ground black pepper broiler pan and cook 4 inches from the
½ jalapeño pepper, finely diced heat, turning once, until chicken is no
(optional) INSTRUCTIONS longer pink in the thickest part, about
1. Make the salsa: In a medium bowl, 10 to 12 minutes.
stir together the beans, mango, onion, 4. Serve with salsa. If desired, slice
lime juice, cilantro and jalapeño. chicken into strips before serving.

Pasta With Fresh Tomato Sauce
INGREDIENTS 2 cups fresh spinach 2. Add tomatoes and chicken broth

2 oz. dry whole wheat pasta 2 Tbsp. fresh basil, chopped and cook for an additional 10 minutes.
2 tsp. olive oil ¼ cup Parmesan cheese, grated Season with salt and pepper to taste.
1 clove garlic, chopped 3. Add fresh spinach one handful at
½ cup celery, chopped INSTRUCTIONS a time and stir. Cook until spinach is
1 Tbsp. shallots, chopped 1. Cook pasta according to package wilted.
1 cup plum tomatoes, roughly chopped instructions, drain and put aside. Heat oil 4. Add cooked pasta to the skillet and
½ cup low-sodium chicken broth in a large skillet. Add garlic, celery and toss to combine. Serve topped with basil
Salt and pepper, to taste shallots, and cook for 2 to 3 minutes. and Parmesan cheese.

NUTRITION
Marinated Flank Steak Kebabs With Baked Potato

INGREDIENTS INSTRUCTIONS 4. Skewer steak cubes and vegetables,

1 medium Idaho potato 1. Heat oven to 425°F. Clean potato skin, alternating steak, pepper and mushroom,
4 oz. flank steak poke a few holes with a fork, and place it until skewers are full. Brush marinade
1 red, yellow or orange bell pepper in the oven for about 30 to 40 minutes, over the skewers and grill until steak is
1 cup white button mushrooms or until it can be pierced with a knife. cooked to desired doneness.
1 Tbsp. olive oil 2. Cut flank steak into 1-inch cubes. Wash 5. Spritz potato with butter spray if
1 Tbsp. balsamic vinegar and cut all vegetables into 1-inch pieces. desired. Add salt and pepper to taste.
1 rosemary sprig 3. In a separate bowl, mix olive oil,
Salt and pepper, to taste balsamic vinegar, rosemary, salt and
Butter spray (optional) pepper.

Pan-Seared Red Snapper
Red snapper is bursting
INGREDIENTS INSTRUCTIONS with omega-3 fatty acids,
1 tsp. olive oil 1. Heat an iron skillet or grill over medium which are healthy fats that are
3 oz. red snapper heat. (Add olive oil if using a skillet.) believed to reduce inflammation
Salt and pepper, to taste 2. Sprinkle each side of snapper with a and lower your risk of
cardiovascular disease.
pinch of salt and pepper, and cook or grill
approximately 4 minutes on each side, or
until cooked all the way through.
NUTRITION
Yummy SIDES
Serve these delectable accompaniments with lunch or dinner!
Artichoke With
Lemon-Thyme Vinaigrette
4 fresh artichokes, bottom 1. Preheat grill. Cut
leaves trimmed and artichokes in half; remove
stems peeled inner thistle with a vegetable
Lemon water peeler. Place artichokes in
Olive oil lemon water until you are
Salt ready to cook them.
Pepper 2. Salt the lemon water and
boil artichokes for 9 minutes,
FOR THE VINAIGRETTE: then remove them from the
2 cups olive oil water and brush with olive
1 cup fresh lemon juice oil, salt and pepper before
3 Tbsp. garlic, chopped grilling, 3 minutes per side.
3 Tbsp. shallots, chopped 3. Make the vinaigrette:
3 Tbsp. fresh thyme Whisk together olive oil,
Salt and pepper, to taste lemon juice, garlic, shallots,
fresh thyme, salt and pepper.
Serve half the dressing
with artichokes. Refrigerate
remaining dressing.
Mashed Cauliflower
1 medium cauliflower head 1. Cut cauliflower into small
½ Tbsp. olive oil pieces. Put splash of water in
1½ Tbsp. unsalted butter a microwave-safe bowl and
¾ tsp. salt add cauliflower pieces.
Sprinkle of black pepper 2. Microwave for 8 minutes
¾ tsp. crushed garlic or until soft. Smash and stir.
¼ cup of Parmesan cheese, Add in olive oil, butter, salt,
grated (optional) black pepper and garlic, and
Fresh chives, herbs or green mix well. Stir in Parmesan
onion (optional) cheese if desired.
3. Add garnish of fresh
chives, herbs or green onions
if desired. Serve and enjoy!

Aunt Mimi’s Corn
& Bean Salad
INGREDIENTS
¼ cup black beans, rinsed and
drained
½ cup canned corn, drained
½ cup cherry tomatoes, halved
2 tsp. red onion, chopped
2 Tbsp. avocado, diced
1 Tbsp. cilantro, chopped
Juice from ½ lime
INSTRUCTIONS
Mix all ingredients in a medium bowl,
just enough to coat. Serve as a side
dish for just about anything!
Wild Rice & Asparagus Salad

4 cups wild rice 1. Cook rice according to package
2 bunches asparagus directions, then cool.
1 red bell pepper, diced 2. Blanch asparagus in boiling water for
1 green bell pepper, diced 2 minutes; dunk in ice water to cool.
1 cup red onion, diced 3. Discard bottom 2 inches of each stalk
8 oz. arugula and cut remaining asparagus into 1-inch
1 cup basil, chopped pieces on the bias.
Balsamic vinaigrette 4. Mix all ingredients together and
add dressing.

NUTRITION
Healthy TREATS
These sweet desserts are as tasty as they are nutritious
Berry Sorbet
TIME: 10 minutes, plus chilling
MAKES: 1 serving
INGREDIENTS
½ cup almond milk
1 cup frozen mixed berries
1 cup frozen banana slices
¼ cup maple syrup (optional)
INSTRUCTIONS
1. Blitz all ingredients in a food
processor or high-speed blender.
2. Transfer to a covered container
and freeze for 30 minutes.
3. Remove from freezer, stir with a
fork and freeze again until desired
consistency is reached, about
30 minutes longer.
Baked Cinnamon Apple

INGREDIENTS
1 medium apple, cored
Cinnamon, to taste
Cinnamon stick
“This delicious and healthy
baked apple will satisfy
INSTRUCTIONS
the most serious of sweet
1. Heat oven to 400°F. Place apple in a
small baking dish and add just enough tooths!” Denise says. “The
water to cover ¼ inch of the apple’s best part is that it’s not full
bottom. Sprinkle with cinnamon, and of fat and calories.”
add cinnamon stick to the cored center.
2. Bake 12 minutes, or until apple can
be pierced with a sharp knife.

Banana Oatmeal
Cookies
TIME: 55 minutes
MAKES: About 24 cookies
INGREDIENTS
4 overripe bananas, mashed
3½ cups oats
1 Tbsp. cinnamon
½ tsp. vanilla extract
1 cup raisins (optional)
INSTRUCTIONS
1. Heat oven to 350°F. In a large bowl,
gently combine all ingredients. Drop
by heaping spoonfuls onto a lined
baking sheet.
2. Bake for 30 minutes, or until tops of
cookies are no longer sticky. Carefully
flip each one; bake for an additional
10 minutes. Let cool completely. These
cookies are another awesome treat to
make ahead!
Power Bites
TIME: 10 minutes, plus chilling time | MAKES: 16 balls
1 cup oats In a large bowl, mix all ingredients
⅔ cup nut butter together, then roll into 1-inch balls and
½ cup ground flax place on a baking sheet. Chill for about
½ cup dark chocolate chips 30 minutes, then enjoy! These are
Sweetener, to taste great to make ahead of time so you
Pinch of salt can easily grab one or two on the go.

NUTRITION
7-Day MEAL PLAN

A sample week of healthy at-home meals that will help you look and feel your best!
MONDAY TUESDAY WEDNESDAY
BREAKFAST Western Yogurt Parfait With Egg Sandwich

Scramble Mango Slices (Page 50)
(Page 48) (Page 49)
SNACK
Denise’s Roasted Blueberry-
Crispy Kale Walnuts Banana
(Page 52) (Page 52) Smoothie
(Page 53)
LUNCH Glazed Black Bean Glazed

Salmon Soup Salmon
(Page 54) (Page 56)
SIDE Artichoke With Mashed Wild Rice &

Lemon-Thyme Cauliflower Asparagus
Vinaigrette (Page 62) Salad
(Page 62) (Page 63)
DINNER Pasta With Fresh Lime-Grilled Marinated Flank

Tomato Sauce Chicken With Steak Kebabs With
(Page 59) Cuban Salsa Baked Potato
(Page 58) (Page 60)
TREAT Baked Cinnamon Berry Sorbet Power Bites

Apple (Page 64) (Page 65)
(Page 64)

Get more recipes like these in
Denise Austin’s online meal plan.
Learn more at DeniseAustin.com!
THURSDAY FRIDAY SATURDAY SUNDAY
Pineapple-Berry Western Yogurt Parfait With Egg Sandwich

Smoothie Scramble Mango Slices
(Page 51)
Fruit Medley Roasted Denise’s Fruit Medley

With Yogurt Walnuts Crispy Kale With Yogurt
(Page 53)
Grilled Shrimp Grilled Black Bean Grilled Shrimp

With Honey-Kissed Chicken Salad Soup With Honey-Kissed
Pineapple With Walnuts Pineapple
(Page 57) (Page 55)
Aunt Mimi’s Mashed Wild Rice & Artichoke With

Corn & Bean Cauliflower Asparagus Lemon-Thyme
Salad Salad Vinaigrette
(Page 63)
Pan-Seared Marinated Flank Lime-Grilled Pasta With Fresh

Red Snapper Steak Kebabs With Chicken With Tomato Sauce
(Page 61) Baked Potato Cuban Salsa
Banana Oatmeal Baked Cinnamon Berry Sorbet Banana Oatmeal

Cookies Apple Cookies
(Page 65)

LIFESTYLE

THE POWER OF
Positive
Aging
Growing older doesn’t have to be a bad
thing—it all depends on your outlook
L
et’s face it: Society’s view on aging, That’s what positive aging is about: the
especially for women, has more often process of adopting a view of growing older
than not been one based on nega- as a natural part of life, and working to stay
tivity. Just look at all the antiaging fit and fully engaged with the world. It can
products on the market that claim to turn ultimately reduce stress, boost your mood
back the clock. Well, Denise believes it’s and take away some of the worry. You learn
long past time to retire the phrase because to deal with life on life’s terms.
there shouldn’t be anything “anti” about The following pages offer tips on how
aging! It’s all about your mindset. The more to cultivate a more positive outlook, make
you embrace the wisdom and the journey fitness and wellness a priority and find easy
that comes with aging, the better your ways to feel good, both inside and out.
actual aging experience will be, not just Celebrate all the life you’ve already lived—
physically but mentally too. and all the life you have yet to live!

LIFESTYLE
Happy,
HEALTHY YOU
When you commit to making positive changes in
your life, good feelings will naturally follow
Y
our mood has a direct impact on your energy. looking forward, not backward. It keeps our eyes on the
When you’re in a low mood, your energy is prize and on our healthy goals for ourselves and our loved
low. When your mood is high, your energy is ones. And it can be the difference between having an OK
too. That’s why Denise always tries to focus on day and having a great day! And wouldn’t we all rather
the good in any situation. have a great day? I would!”
“To me, staying positive is such an important key to a Of course, the point is not to banish negative emotions
healthy, well-rounded life,” she says. “It helps to keep us completely. The goal is to strive for balance. Here’s how.
1
Practice positive self-talk. A lot you save room in your calendar to
of times you speak negatively spend time with the people you love
about yourself inside your head. and hold dear. Dinner, a walk out-
But it’s time to give yourself the credit doors or a phone call or Zoom gath-
you deserve. Remember: You’re ering can all help you stay grounded.
worth loving, and you deserve to feel “My friends mean the world to me,”
good about yourself. Turn those neg- Denise says. “The connection is what
ative thoughts into positive self-talk: keeps me feeling content and happy.
“Whenever people I know are feeling It’s all part of a healthy body, mind
bad about themselves, I encourage and spirit!”
them to write down five things that
3
they like about themselves,” Denise Spend time in nature. A 2019
says. Give that list a glance every time study in the journal Frontiers in
you feel insecure. Psychology found that spend-
ing just 20 minutes connecting with
2
Lean into connections with nature can help lower stress levels.
others. As we age, family and For the study, participants were
friendships become incredibly asked to spend 10 minutes or longer,
important. Having these relationships three days a week for eight weeks, in
can keep us happy and, therefore, an outdoor space, whether it was a
healthy. Building and sustaining public park, their yard or a green area
friendships and relationships is vital near their place of work. During that
to a youthful mindset. So, make sure time they either walked or sat. Saliva

samples were taken before and after
the outings to measure participants’
levels of the stress hormone cortisol.
People who spent at least 20 to 30
minutes outside in nature saw the
biggest drop in cortisol levels. So get
outside, stat!
4
Practice self-care. One of the
most important things you can
do when embracing positive
aging is to connect to your inner self,
and one way to do so is through self-
care. That can mean eating health-
fully, exercising, scheduling in time
for meditation each day, having a
skin-care routine or anything else you
enjoy that is entirely for you.
5
Don’t take things personally.
It can be really easy to just
stew over a rude comment
that’s been directed your way.
Instead of seeing yourself as a victim,
though, remember: It isn’t you. It’s
them. People usually do or say unkind
things because they are insecure or
unhappy, so don’t waste your time on
people’s negativity. Laugh it off, and
move on. You’ll feel so much better in
the long run.
6
Go with the flow. Not
everything is always going
to go just as you planned.
That’s life! So, whenever the road
gets bumpy, picture yourself
gliding over the potholes toward a
solution. Believe it or not—and you
should!—you have the power to
solve almost any setback that comes
your way. Take a deep breath and
put the problem into perspective.
Then, visualize steps to address it.
You can help prevent stress from
overwhelming you by practicing
meditation and deep-breathing
exercises. Both are wonderful ways
to keep anxiety in check.

LIFESTYLE
So Long,
VACATION
STRESS!
Keep your summer getaway anxiety-free
with these expert tips
A
fter more than two years of limited travel,
it’s probably safe to say that we’re all craving
some highly anticipated time away from our
living rooms and home offices! It’s no surprise,
then, that travel industry analysts predict it will be one
incredibly busy summer. While you won’t be able to
control things like flight delays and staff shortages, there
are ways you can lessen at least some of your worries
before you head off on your much-needed holiday. Follow
these suggestions for stamping out pretravel stress, so you
can have the best vacation possible.
CREATE A CHECKLIST. A few days before your trip, sit

down and make a list of everything you need to take on
your vacation. Then pack a little bit each day so that you
don’t find yourself scrambling at the last minute. Physically
check off the item on the list after it goes into your suitcase.
MAKE RELAXATION A PRIORITY. Sure, you’ve booked

this holiday to relax, but that doesn’t mean you have to
wait until you’ve landed at your destination to do so. Build
in some time to meditate every day. Visualize yourself on
your vacation and what it’ll feel like to have some time
off. Taking a few minutes daily for some deep-breathing
exercises can help reduce the stress that can crop up
before traveling.

RECRUIT A FRIEND. If you’re the kind
of person who worries about too much
mail accumulating in your mailbox or if
your house is OK while you’re away, ask a
trusted neighbor, friend or family member
to keep an eye on things until you return.
The person can care for your pets, collect
your mail and text you updates every
few days so you don’t spend your entire
vacation fretting.
SNAP A PHOTO OR TWO OR THREE.

Take photos of important documents such
as your passport, driver’s license, credit
cards, insurance cards and vaccination
card, just in case you need to access the
information quickly or the unthinkable
happens and you misplace them. You can
also keep the “what ifs” at bay—“What if
I didn’t lock the door?” “What if I left the
lights on?” “What if I forgot to turn off
the oven?”—by snapping quick pictures of
things like the oven knobs turned off or
your garage door closed.
STRAIGHTEN UP. There’s nothing like

coming home to a clean house after being
away. Knowing that you’ll be doing so
can alleviate some of the anxiety before,
during and after your vacation. After all,
clutter breeds stress!
ACKNOWLEDGE YOUR ANXIETY.

Vacation anxiety is real! The best way to
let it go? Acknowledge it. Ask yourself
what’s making you nervous. Pay attention
to how your mind and body respond to
the question. Greet those stressors with
a hello, and then with a deep breath, bid
them farewell. This helps to bring your
focus back to the present and remind you
of the excitement that’s to come.
DENISE’S DO’S!
Use aromatherapy to create a spa atmosphere right in your own
home. Research shows that certain smells can soothe or stimulate
our spirits. For instance, scents such as lavender and chamomile
promote relaxation. Sandalwood lifts the spirit and promotes sen-
suality. Lemongrass, jasmine and rosemary invigorate. Try pouring
some essential oils into your bath or dab them on your pillow.

LIFESTYLE
Stay comfy while working on your

abs with Denise’s new activewear
line, the Signature Denise Austin
Collection by Vita Atletica! Denise
is wearing her Zip Up Your Abs
High Waist Zipper Yoga Leggings.
($64.99, SnowStyleShop.com)
6 Secrets to
SLIMMER ABS
Going on a beach getaway? Denise shares her favorite tips
for making your midsection look lean and toned
Y 4
ou don’t need to do hun- AVOID FOODS
dreds of crunches or planks THAT CAN CAUSE
every day to achieve the YOU TO LOOK
appearance of a flat tummy. BLOATED. Sugar sub-
Denise has some tricks up her sleeve stitutes, chewing gum
that can help you look thinner in no and carbonated drinks
time. These secrets really do work— can lead to bloating, as
give them a try and see how you feel! can salty snacks, so keep
these to a minimum.
1
ADD IN PILATES to your workout
5
routine. Pilates is all about the ADD FOODS THAT
core, and different Pilates moves HELP TO MINIMIZE
work the midsection in every possible BLOAT! In addi-
way. It’s truly your abs’ best friend tion to drinking plenty
when it comes to workouts! Try the of water each day, chew
Pilates stretches on page 8. on parsley; load up on
water-rich produce like
2
STAND UP TALL. Imagine a melon, cucumber and cel-
string above your head pulling ery; and add foods rich in
you up. As you straighten, potassium, like potatoes,
tuck in those abs and pull your belly to your meal plan.
button to the back of your spine.
6
Keep your shoulders back. There: You WEAR SLIMMING
look five pounds thinner and your abs OUTFITS. Wearing
already look flatter! one color can do
wonders for a lengthened
3
TRY A “TUMMY TUCK” EVERY look, and blouses or
HOUR. When the clock strikes dresses that have ruching,
the hour, no matter where you or gathered folds, can blur
are, pull in those abs! Hold them in the belly lines. “I also like a blousy top belly and toward the apparel!” Denise
for 30 seconds to a minute—continual tucked into fitted jeans to minimize says. And size up if you need to—a
practice will give you results, and any ‘poochiness’ that may be going little extra room is more flattering
you can do this very easily anytime, on, as well as asymmetrical hemlines, (and comfortable!) than a garment
anywhere! which draw attention away from the that is too tight.

LIFESTYLE
Body SENSE6 common health problems after 50

and how to lower your risk
I
t’s true that as we get older, we face increased risk of
multiple health issues. But here’s the good news: There
are steps we can take to mitigate these risks and make
sure we’re feeling our best for years to come! Here are
six common health problems after 50—and what you can
do to address them.
1. HIGH BLOOD PRESSURE

Keeping an eye on our blood pressure is in-
creasingly important since the vascular system
changes as we age. According to AARP, arteries
begin to stiffen and become less elastic, and the
pressure inside them builds. High blood pres-
sure is a major risk factor for heart disease and
stroke, but maintaining positive cardiovascular
health can help. Healthful lifestyle choices such
as diet and exercise are pieces of the puzzle,
and it’s also highly recommended you get your
blood pressure checked yearly once you reach
the age of 50. According to the Centers for
Disease Control and Prevention (CDC), nearly
1 in 3 adults with high blood pressure don’t
know they have it.
WHAT TO DO: Consider purchasing a blood
pressure cuff to keep tabs at home. A reading
at or below 120/80 is considered normal by the
American Heart Association. Reach out to your
doctor if the number is 130/80 or higher.

2. HIGH CHOLESTEROL The risk for developing high cholesterol also increases
as you age. High cholesterol increases the risk of heart attack and stroke—
outcomes also similar to those of high blood pressure. Because there are very
little symptoms or warning signs, it’s important to get regular checkups from
your doctor.
What to do: Diet, exercise and medication can help to lower your cholesterol.
According to Harvard Health Publishing, foods like whole grains (oats, barley,
etc.), beans, fatty fish and fruits high in pectin such as citrus can lower LDL, the
harmful, cholesterol-carrying particle that contributes to artery clogging.
LIFESTYLE
3. TYPE 2 DIABETES
Type 2 diabetes is a common
condition that can occur in
your 50s, so it’s vital to seek
regular screening. According
to the CDC, more than
34 million Americans have
type 2 diabetes and those in
middle age are most at risk.
WHAT TO DO: Type 2 diabetes
can often be managed with
a healthy diet and regular
exercise, as well as prescrip-
tion medications prescribed
by your doctor. Diabetes.org
recommends a diet high in
fruits and vegetables and lean
protein and low in added
sugar and processed foods.
Don’t take your

health for granted!
Prevention is the
best medicine.
4. ARTHRITIS Our bodies go through so much throughout our lives, and over
time, they can begin to show signs of wear and tear, also known as osteoarthritis,
when the joint cartilage between bones is damaged or breaks down.
What to do: If you experience joint pain or stiffness from daily activity, speak
to your doctor about potential treatment, which may include increased physical
activity with aerobic, flexibility or strength exercises. Your doctor may also rec-
ommend pain relievers to alleviate discomfort. A diet high in omega-3s, such as
nuts, seeds, eggs and salmon, can also help reduce inflammation in the joints.
5. OSTEOPOROSIS Bone health is so important to take care of once we reach
50—especially for women. Osteoporosis is the weakening of the bones, and the
risk increases as we age. One of the risk factors for osteoporosis is being post-
menopausal. When our bodies stop making estrogen, our bone density typi-
cally goes down. According to the Mayo Clinic, the average age for menopause
among American women is 51. And nearly 20% of women 50 and older have
osteoporosis, according to the CDC.
What to do: To reduce your risk, practice strength training and make sure your
calcium intake and vitamin D levels are sufficient. Foods high in calcium include
leafy greens, dairy, beans and lentils. Consume salmon, mushrooms and eggs to
boost your vitamin D levels.
6. ANXIETY, DEPRESSION
AND STRESS
Our mental health is just as
critical as our physical health,
and taking care of it should be
a priority too. Mental health is
also tied to our physical well-
being; anxiety, depression
and stress can be effected by
our behaviors, whether it’s
the amount of sleep we get,
how much we exercise, the
strength of our relationships
and how healthfully we eat.
According to the CDC, about
20% of people aged 55 and
over experience some type of
mental health concern, with
anxiety and depression being
the most common.
WHAT TO DO: Being honest
with your doctor about your
concerns can help them to
help you. Therapy and med-
ication are two factors that
can help improve your mental
health, as well as practices
such as meditation, mindful-
ness, journaling and staying
connected to loved ones.

LIFESTYLE
Menopause
Relief NOW!
Keep your hormones in balance, beat summer hot
flashes and keep night sweats at bay
1
MAINTAIN A BALANCED DIET
by eating complex carbs, a mod-
erate amount of lean protein,
legumes and dairy. Try to have a
good carb—such as vegetables,
whole grains or fruit—along with a
protein at every meal.
2
EXERCISE REGULARLY to
help keep your body fit and
your mind happy. Exercise
may decrease symptoms of stress,
moodiness and depression because
of the rise in endorphins (the body’s
feel-good hormones) it causes. Also,
regular cardio exercise helps to de-
crease fluid retention and reduce the
risk of many conditions, especially as
we age.
3
DRINK LESS ALCOHOL, which
can exacerbate your symptoms
by impairing the function of
glands that release your hormones.
Your blood sugar level can be
disrupted when consuming alcohol,
which interferes with all three sources
of glucose and the hormones that
regulate glucose level. Our bodies
make several hormones that are

necessary for bone health. But these production of cortisol, your body’s
hormones can be altered by drink- stress hormone. Try switching to
ing too much alcohol and can cause caffeine-free tea or green tea, which
calcium deficiency, which eventually has less caffeine and tends to not
leads to larger problems. have the side effects of coffee.
4 5
STAY AWAY FROM TOO REDUCE SODIUM IN YOUR
MUCH CAFFEINE, which DIET. Too much sodium
can stress out your adrenal can cause your body to retain
7
glands, leading to an increase in the fluid, leading to bloating, edema and EAT MORE OFTEN. If you
possibly even weight gain. experience fatigue, dizziness
or occasional shakiness during
6
TRY A NATURAL DIURETIC. perimenopause or menopause, you
Add just a squeeze of might have low blood sugar. Consider
lemon juice to your water in eating six small mini-meals that are
the morning or a small handful of rich in complex carbs and protein and
parsley to your smoothie. Both are low in simple sugars, rather than the
natural diuretics! standard three meals a day.

LIFESTYLE
Beat the
HEAT!
You can outsmart summer hot flashes. Here are
3 simple ways to stay cool when these unwelcome
menopause symptoms attack
1. EAT A PEPPERMINT. Yes, that’s 3. SWAP YOUR BLANKET FOR

right. As soon as you feel a hot TWO SHEETS. This simple trick
flash coming on, simply pop one can block night sweats. Scientists
of these candies into your mouth. at Wayne State University in
Research from the University of Michigan believe the lighter cover
Southern California reveals that a can help keep your body at the
compound in mint’s menthol ideal temperature, stopping hot
tricks your nervous system into flashes before they start. You can
cooling you down from the also try placing a gel pack under
inside out. “The brain detects the your pillow. Researchers in Israel
difference between hot and cold found that chilling your neck in-
as part of our complex sensory stead of other parts of your body
system,” Dr. Josh Axe, D.C., D.N.M., lowers your core temperature
C.N.S., told Woman’s World. “And suggests that sipping two tall 63% more efficiently.
although peppermint itself isn’t glasses of this tea daily will result
cold, it contains a protein that in 70% fewer hot flashes, not
triggers signals in the brain to send to mention a 69% drop in flash
a message of coldness.” Keep the severity. Scientists believe the
mints on hand for an instant chill. silymarin in milk thistle helps the
liver deactivate and flush away
2. DRINK MILK THISTLE ICED excess hormones that can trip up
TEA. Feeling warm? Cool down your internal thermostat. (If you’d
with some milk thistle iced tea. rather drink hot tea, add some soy
This flowering herb is related to milk, which has compounds called
the daisy and ragweed family and phytoestrogens that counterbal-
has a mild floral taste. A study in ance the body’s natural drop in
the journal Phytotherapy Research estrogen that triggers hot flashes.)

Speaking of Night Sweats…
If you’re tired of waging a heated battle with your body each night and
waking up to drenched sheets, try these home remedies.
IF YOU ALSO EXPERIENCE hay, try 20 minutes of meditation,
HEARTBURN: Sleep on your left deep breathing or relaxing stretches. IF YOU’RE OVER 50: Try a maca
side with an extra pillow tucked under Researchers at Wake Forest University supplement. Hot flashes are the main
your head. Why? It speeds stom- found that doing yoga can reduce complaint of women who experience
ach emptying, which doctors at the anxiety, thereby reducing night menopause. That’s because falling
University of California at Los Angeles sweats by up to 66%. estrogen levels disrupt your body’s
say can reduce the risk of nighttime internal thermostat. But maca, which
heartburn and night sweats by 50%. IF YOU’RE FEELING LOW: is an ancient Peruvian root, may help
Acid reflux increases your risk of night Consider taking a 5-HTP amino acid by balancing the hormone dips that
sweats because “if stomach acid supplement. Serotonin can help boost can trigger night sweats. Studies show
washes up into your throat when you your mood and keep you cool at night that women who take 2,000 mgs of
lie down, it disrupts a group of nerves by steadying your body temperature, maca daily can lower the severity of
that help keep your core temperature Michael Breus, Ph.D., author of The their hot flashes by 31% in a month.
steady,” internist Barb Finn, M.D., told Power of When, told Woman’s World.
Woman’s World. Researchers from Georgetown Univer- Of course, keeping your bedroom
sity found that taking 300 mgs daily chilly is also a good idea. Experts
IF YOU’RE ALSO FEELING ON of 5-HTP amino acid can actually re- recommend putting the thermostat
EDGE: Do some stretches before duce night sweats by as much as 52% between 61°F and 64°F—ideal temps
bedtime. High stress levels can triple in six weeks. Note: You should always to help your body release excess heat
your risk of waking up sweating. To consult your doctor before taking more quickly, thereby reducing the
calm your mind before you hit the a supplement. risk of night sweats by up to 68%.

LIFESTYLE
Find the
PERFECT
FIT
Proven tips and tricks
for choosing the best
bathing suit for you
I
t’s officially swimsuit season, and
we know finding the right fit can
sometimes be tricky. There’s no
need to stress, though, because
with so many different styles out
there, there’s a swimsuit to flatter
every body shape—and Denise
wants to help you find the perfect
suit for you.
Just because you’re getting older
doesn’t mean you can’t look sexy and
feel fabulous while enjoying time at
the beach or the pool. Far from it!
The first thing to understand when
LARGER BUST? you’re shopping for a bathing suit is
Having added support is what you like and what makes you
incredibly important. Just as you would feel comfortable. That said, don’t be
when you’re shopping for bras, choose afraid to veer from your comfort zone
a style that has underwire and thicker, a little and try on a different style,
over-the-shoulder straps to help support either. The goal is to find something
your chest and distribute some of that in which you feel confident. Here are
weight more evenly. Your back and neck some options.
will thank you later! For smaller busts,
try tops that have embellishments such
as ruffles, ruching or other texture
to add volume to the area.

WANT TO LENGTHEN YOUR
LEGS? Choose bottoms that have
a high-cut leg. This creates an
elongating effect and also helps
draw the eye up to that area.
Bottoms that have tie strings, like
the one Denise is wearing here,
can also help make your legs look
longer—especially if you tie
them higher up on your hips.

LIFESTYLE
GOING FOR COMFORT?

Try pairing a halter tankini top with
boy shorts. Denise’s tankini top
offers full-stomach coverage and
also has ruching on the side, which
keeps the material from clinging
and provides an easy way to
hide any extra weight
in the tummy!

NEED TO DISGUISE PROBLEM
AREAS? Navy will surely do the
trick! Darker shades of blue have
the same slimming effect as black
without being, well, black! One-
piece swimsuits with plunging
necklines can be flattering for any
body type, creating an elongating
effect while offering coverage
in the tummy area—but still
showing off some skin.

LIFESTYLE
WANT TO FEEL
YOUNG AT HEART?
Think pink! Vibrant colors, like this
beautiful shade of fuschia seen on
Denise, can evoke femininity, vitality
and feelings of joy. The white piping
on pink also pulls in the eye and
creates a slimming effect. Don’t
forget to wear a hat for added
protection from the sun!

WANT MORE COVERAGE?
Try a long-sleeve rash guard paired
with bold-patterned bottoms for a
little extra oomph. The high neckline
elongates the torso, and the ruching
on the side, again, disguises areas
you’d rather not showcase. Another
plus? You’re also getting extra
protection against sunburn
and harmful UV rays.

LIFESTYLE
Summer
SKIN-CARE
GUIDE
Beat the heat while safely enjoying the sun with
these simple tips
S
ummer is here, but before you dive into those damage your skin by accelerating signs of aging such as
idyllic beach days and backyard barbecues, wrinkles and sun spots but can also put you at greater
make sure you’re properly armed against risk for skin cancer. The following suggestions can help
sun damage. Harmful UV rays can not only you safely enjoy all that the summer has to offer.
SLATHER ON SUNSCREEN.
Sunscreen is one of the
most important and
effective sun damage
prevention methods we
have available to us. The
American Academy of
Dermatology recommends
that we apply sunscreen on
all skin that clothing won’t
cover, including the tops
of our feet, the neck and
the ears. Make sure your
sunscreen offers broad- The skin on our lips is very
spectrum protection and thin and sensitive, so don’t
has an SPF of at least 30. neglect sun protection
Reapply every two hours there too. Look for a lip
when outdoors, especially balm that contains SPF and
after going for a swim. apply as needed.

LIFESTYLE
WEAR PROTECTIVE CLOTHING.

Another way to protect ourselves
when the sun is out is to keep
the amount of skin that’s exposed
to a minimum. Don’t worry about
looking frumpy; covering up during
the summer doesn’t have to mean
wearing a muumuu to the beach.
Look for sophisticated, lightweight
pashminas, fashionable straw hats
or baseball caps and cute bathing
suit cover-ups, such as an easy-
breezy crochet dress, linen maxi
or bold-patterned tunic.
LIMIT YOUR TIME IN THE SUN.
Spending a few hours sunbathing
might sound like a relaxing way to
spend the afternoon, but extended
periods of sun exposure can in-
crease the chances of sun damage.
Avoid tanning beds, which put you
at risk of skin cancer and prema-
ture aging. If you do want to soak
up some rays, make sure you have
adequate clothing coverage and
regularly reapply your sunscreen.
HYDRATE, HYDRATE, HYDRATE! WEAR SUNGLASSES. Our eyes are just as sensitive to the
When we’re out and about all day sun as the rest of our body, and extended exposure puts us
enjoying the beautiful weather, it
at risk for cataracts, eye cancer, sunburn around the eyelids
can be easy to forget to hydrate.
We lose more of our bodies’ natural and growths on or near the eyes, known as “surfer’s eye.” The
hydration in the heat through American Association of Ophthalmology recommends look-
sweat, and this puts us at risk for ing for sunglasses that block 99% of UV rays and wraparound
heatstroke or exhaustion. Carry a
frames that protect from more angles.
water bottle with you when you
go out, and make sure to keep it
topped up so you can keep the CONDUCT REGULAR SKIN mirror. You can also use a hand-
fun rolling! CANCER SCREENINGS. According held mirror to look at places on your
to the National Cancer Institute, body that are difficult to see, such
an estimated 3 million cases of as the backs of your thighs. For
nonmelanoma skin cancer are areas such as your scalp or your
diagnosed each year in the U.S., back, ask a trusted friend or family
and the number melanoma cases member to help. Spend time going
have been increasing in the past over every inch of your body and
40 years. A skin cancer screening be sure to make note of any unusual
can be done either at home or by a changes in moles, blemishes, freck-
health care provider and can be an les or other marks on your skin. Tell
important step in catching symp- your doctor right away about any
toms early. Screenings are recom- areas that concern you. Visit the
mended especially for those who American Cancer Society website,
have a family history of skin cancer. cancer.org, to learn how to do a
To screen yourself at home, go thorough skin self-exam.
to a well-lit room with a full-length
DENISE’S DO’S!
Ask your hairdresser to keep an eye out for any
changes to your scalp. You may be surprised how
many people have been diagnosed after their stylist
mentioned a mole or new spot on their scalp (or in
or behind their ears). Many people in the hair indus-
try have been educated on looking for signs of skin
cancer, so don’t be afraid to ask them for help!

HEALTH
disease, type 2 diabetes, cancer and
other conditions. Plant-based proteins
also offer up additional health benefits,
such as fiber.
My favorite plant-based protein
sources are quinoa (8 g of protein
per cup) and cooked lentils (18 g
of protein per cup). Check out my
Bold Beet & Lentil Salad recipe—it’s
hearty and delicious! Other good
plant-based protein sources are nuts,
beans and tofu, so if you want to get
your protein intake without relying
on meat, you can—and you’ll still
enjoy your meals.
BOLD BEET & LENTIL SALAD

This is a sweet, flavorful and hearty
meal that’s perfect for guests, too!
INGREDIENTS
4 cups arugula
1 cup cooked lentils
1 cup cooked beets, sliced
¼ cup walnuts, chopped and toasted
2 oz. goat cheese
2 Tbsp. fresh parsley, chopped
2 Tbsp. fresh basil, chopped
1½ Tbsp. fresh lemon juice
Olive oil
Black pepper
INSTRUCTIONS
1. Divide greens between two plates.
Top each plate with ½ cup lentils,
½ cup beets and 2 Tbsp. walnuts.
Ask Denise
Q: Is plant protein healthy?
2. Crumble 1 oz. cheese over each
plate. Sprinkle parsley and basil on top.
3. In a small bowl, whisk together lem-
on juice, oil and black pepper. Drizzle
half of the dressing on each salad.
I am a huge fan of eating plenty of National Academy of Medicine BONUS!

vegetables and fruits, especially as recommends adults get about 7 g
sides or as a main meal. I also eat of protein for every 20 pounds of
meat daily—I love lean meats like weight. This means someone who is
chicken and also have a good burger 140 pounds should aim for 50 g of
and fries on occasion! But with all protein every day. When it comes to
Scan here for
the abundance of plant-based foods your health, the studies do vary, but
an exclusive
available, there’s no reason not to the overall consensus is that cutting
“Ask Denise”
swap out meat protein for plant back on red meat can help minimize video!
protein in some of your meals. The a variety of diseases, including heart

D E N I S E ’ S DO ’ S!
Here’s a quick recap of Denise’s pro tips from this issue, plus a bonus!
FITNESS DO’S NUTRITION DO’S LIFESTYLE DO’S

PAGE 17: It’s best to exercise in PAGE 39: You are what you PAGE 73: Use aromatherapy to
the morning before the day’s eat, and that includes your create a spa atmosphere right
events begins. Walking or run- skin. Experts say that certain in your own home. Research
ning helps warm up the body. highly processed foods and shows that certain smells can
Breaking a little sweat will those with refined sugars lead soothe or stimulate our spirits.
make you feel more flexible to a complexion problem for For instance, scents such as
during your toning sessions. those who are acne-prone. lavender and chamomile pro-
Face your day with the peace Keep your skin glowing and mote relaxation. Sandalwood
of mind that comes from gorgeous by consuming whole lifts the spirit and promotes
knowing that you’ve already grains, lean sources of protein sensuality. Lemongrass, jas-
worked out. It’ll save you from and lots of vitamin-rich mine and rosemary invigorate.
worrying about how you’ll fit produce, and by drinking Try pouring some essential oils
it in later—or worse, dealing at least eight 8-ounce glasses into your bath or dab them on
with the guilt of not fitting it in. of water a day. your pillow.
Don’t run the risk of allowing
other tasks to take precedence PAGE 93: Ask your hairdresser
over your workout. to keep an eye out for any
DID YOU KNOW?
changes to your scalp. You
Studies show that
PAGE 25: Do your exercise may be surprised how many
people who drink green
routine without judgment. people have been diagnosed
tea regularly have a
Don’t think negative thoughts after their stylist mentioned
31% lower risk of
like “I’ll never get this.” Simply cardiovascular disease. a mole or new spot on their
trying will help you improve scalp (or in or behind their
those push-ups. Replace ears). Many people in the hair
judgment words with positive industry have been educated
words such as “courage” and BONUS! Serve yourself less. on looking for signs of skin
“challenge” and the phrase “I Researchers have figured out cancer, so don’t be afraid to
can.” Congratulate yourself on that you can eat up to 20% ask them for help!
starting something new. less and feel just as satisfied.
So when you’re serving your-
PAGE 29: Take it slow. Resist self dinner—or any meal—put
DID YOU KNOW?
the urge to cheat and use about 20% less on your plate
momentum to get through than you think you’ll eat. Most At night, keep your
your exercises. It’s tempting to likely, you won’t be hungry for thermostat between 61°F
and 64°F—ideal temps to
rush, especially if you find part any more food.
reduce the risk of those
of your routine challenging.
dreaded night sweats.
But you’ll get the most bang
for your body if you keep a
slow-and-steady pace—
consistency pays off.

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Start moving your body,
and your mind and
motivation will follow!
SUPERIOR CUSHIONING
MAXIMUM SUPPORT
WEIGHTLESS
SHOCK ABSORBING
TECHNOLOGY GROUNDED IN COMFORT
“SO COMFORTABLE ,
SUPPORTIVE AND CUTE . THEY
FEEL GREAT ON MY FEET ALL DAY !”
—D E NISE AU STI N
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AT EASYSPIRIT.COM WITH CODE DENISE22
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Summer 2022

simple tricks for

PEEL OFF POUNDS

You can get in shape at any

ON THE COVER 34 NUTRITION 68 LIFESTYLE

46 HEALTHY IN A HURRY 38 GUT HEALTH HACKS 72 SO LONG, VACATION

32 PUTTING IT ALL 94 ASK DENISE

Denise Austin’s FIT OVER 50 >3

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3. THE ROLL-UP 4. LEG CIRCLES

5. ROLLING LIKE A BALL 6. SINGLE-LEG STRETCH

10 > Denise Austin’s FIT OVER 50

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Denise Austin’s FIT OVER 50 >13

“I’m a true believer that you need

“I love to do interval walks to jump-start my metabolism and get a more

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Denise Austin’s FIT OVER 50 >15

Your heart rate rises

“I want your ultimate goal to be doing a

“One of my favorite metabolism-boosting walks is to mix

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INTERVAL WALKING WORKOUT

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1. BICEP CURL CHA-CHA 2. TRICEP PRESS CHA-CHA

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3. LATERAL LIFT SIDE STEP 4. SHOULDER PRESS HEEL TAP

5. SINGLE-ARM SWING AND SQUAT 6. WAISTLINE TWIST AND SQUAT

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1. ONE-ARM ROW 2. TRICEP KICKBACK

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3. UPRIGHT ROW 4. BICEP CURL

5. CHEST FIRMER 6. UPPER BACK FIRMER

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1. TUMMY TUCK 2. TUMMY TUCK WITH A TWIST

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5. MODIFIED EXTENDED SIDE ANGLE

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1. HAMSTRING CURL 2. OUTER-THIGH TRIMMER

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1. BOTTOMS UP 2. BOTTOMS UP WITH A TWIST

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When you approach an activity

Take it slow. Resist the urge to cheat and use

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1. SIDE-BODY STRETCH 2. EAGLE POSE

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PUTTING IT ALL This sample week of age-defying workouts mixes cardio

MONDAY TUESDAY WEDNESDAY

Pilates Pilates Pilates

“This is a sample Interval Upper-Body Interval

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