3-Day Designer Wellness Weight Management Boost

Happy 2023! The power of mentally moving into a new year helps us focus on creating a fresh start on the life we want and bringing it to fruition. We are the creators of our life, and the root of our ability to make positive changes and creations comes from nourishing our minds and bodies. Designer Wellness is devoted to providing high-end products made with quality ingredients that help you do just that. To help kick start your New Year, we've created a three-day kick starter plan, including products to help nourish your body and mind.

Before diving into the 3-Day Food Plan, it's crucial to establish a morning routine to set the tone of your day. We highly recommend trying the two physical and mental exercises below during this three-day plan and beyond to provide a whole-body approach to a healthier year.

Mindfulness exercise: Stress wreaks havoc on our entire body and can slow our progress toward healthy outcomes. Mindfulness breath work helps calm the mind, oxygenate the body, and relax the vagus nerve, which helps stabilize the nervous system.

5-minute alternate nose breath work:

  • Close the left nostril.
  • Breathe in for 10 seconds.
  • Hold for 10 seconds.
  • Breathe out of the right nostril for 10 seconds.
  • Now breathe in from the right nostril. Hold for 10 seconds.
  •  Breathe out for 10 seconds from the left.
  • Repeat the cycle for 5 minutes.

Physical Exercise: Including a minimum of 30 minutes of exercise help boost your focus and metabolism. Engaging in interval training for these 30 minutes can give you additional metabolic and health benefits. Interval training involves bursts of exercise, think rapid speed walking/running/jumping jacks with moderate exercise like walking or jogging. Interval exercises have been shown to help target fat, increase metabolic burn, improve cardiovascular health, improve blood pressure and increase energy,

  •  Example 30-minute HIIT workout is as follows:
    5-minute warmup
  • High-Intensity Interval  circuit:

○       intense exercise for 30 seconds (jog in place)

○       rest or  30 seconds of squats

○       intense exercise for 30 seconds (jumping jacks)

○       rest  or 30 seconds of bicep curls

○       intense exercise for 30 seconds (burpees)

○       rest or 30 seconds of triceps kickbacks

○       intense exercise for 30 seconds (jog in place)

○       rest 30 seconds or lunges

○       intense exercise for 30 seconds (jumps)

○       rest 30 seconds or push-ups

  • Repeat this circuit three more times
  • 5-minute stretching session to cool down

Unlimited snacks:

Bell peppers

Blueberries

Celery

Raw carrots

Lite string cheese

Chicken breast

Beverages

Black coffee (2 cups max)

Green tea

Matcha

Unlimited Beverages (half body weight in ounces)

Tea unsweetened

Sparkling water

Water

Dessert Options (keep under 100 calories)

Protein Smoothie

Dark chocolate 80% or more

100-calorie Greek yogurt ice cream bar

<100 calorie Greek or Skyr yogurt <8g of sugar

3 cups popcorn

1 cup fresh or frozen fruit

  

Day 1

BREAKFAST: Matcha Smoothie

Recipe

1 cup banana slices, frozen

1 teaspoon matcha powder

⅔ cup frozen spinach

2 teaspoons chia seeds

1 teaspoon vanilla extract

2 scoops Designer Egg Vanilla

Instructions

Place all ingredients in a blender and blend until smooth.

AM SUPPLEMENTMood GummiesImmune Support Gummies

SNACK decaf coffee with  Designer Collagen Vanilla powder

LUNCH Peanut Butter, Chocolate, and Banana protein shake

Recipe

1 banana, broken into chunks

1 cups vanilla almond milk

¼ cup peanut butter powder

1 scoop Designer Whey Chocolate

2 cups ice cubes

Instructions

Place all ingredients in a blender and blend until smooth.

 PM SUPPLEMENT Stress Support Gummies, Vitamin C Gummies

SNACK Protein Smoothie 

DINNER- Sheet Pan Salmon with Sweet Potato and Broccoli

Servings:

1 teaspoon chili powder

2 medium sweet potatoes,  cut into 1-inch cubes

4 teaspoons avocado oil

½ teaspoon salt

¼ teaspoon ground pepper,

4 cups broccoli florets

1 ¼ pounds salmon fillet, cut into 4

½ cup chopped fresh cilantro

1 lime or lemon

Instructions

Preheat oven to 425 degrees F. Line the baking sheet with foil or parchment paper and coat with cooking spray. Coat sweet potatoes with 2 tsp. oil, 1/4 tsp. salt, and 1/8 tsp. Pepper in a medium bowl. Spread potatoes on the prepared baking sheet. Roast for 15 minutes. Combine broccoli with the remaining 2 tsp. oil, 1/4 tsp. salt, and 1/8 tsp. Pepper in the same bowl.

Remove the baking sheet from the oven. Stir the sweet potatoes and move them to the sides of the pan. Arrange salmon in the center of the pan and spread broccoli on either side. Sprinkle chili powder on salmon

Bake until the sweet potatoes are tender and the salmon flakes easily with a fork, about 15 minutes.

Divide the sweet potatoes and broccoli among the plates and drizzle with lemon or lime 

NIGHT TIME SUPPLEMENT: Gut GummiesSleep GummyBeauty Gummy 

Day 2

BREAKFAST: Chocolate Coffee Hazelnut Smoothie

Ingredients

1 frozen banana

1 cup strong-brewed coffee

1 Tbsp hazelnut butter

1 tablespoon unsweetened cocoa powder

1 scoop Designer Egg Chocolate

Instructions

Place all ingredients in a blender and blend until smooth.

AM SUPPLEMENTMood GummiesImmune Support Gummies

SNACK: Apple

LUNCH: Orange Julius Smoothie

½  cup ice cubes

½  medium frozen banana

½  cup plain greek yogurt

orange zest from 1 orange

½  large orange, peeled and segmented

2 teaspoons ground flaxseed

1 scoop Designer Lite Vanilla Cupcake 

Instructions

Place all ingredients in a blender and blend until smooth.

PM SUPPLEMENT Stress Support Gummies, Vitamin C Gummies

SNACK carrots with hummus 

DINNER: Garlic Shrimp with Green Beans

Serves 4

ingredients

3 tablespoons avocado oil

6 medium cloves garlic, sliced

4 cups cut green beans

½ cup diced red bell pepper

½ teaspoon salt, divided

½ teaspoon ground pepper, divided

1 pound peeled and deveined raw shrimp (21-30 count)

2 teaspoons lemon juice

Instructions

Heat 2 tablespoons oil in a large saucepan over medium heat. Add 3 cloves of garlic and cook until beginning to brown. Add green beans, bell pepper, and 1/4 teaspoon salt and pepper. Cover and cook, until the vegetables are tender, 3 to 5 minutes. Transfer to a bowl

Using the same pan, heat to medium-high and add 1 tablespoon of oil to the pot. Add the remaining garlic and cook until beginning to brown. Add shrimp and the remaining salt and pepper; cook, stirring, until the shrimp are just cooked through, 3 to 5 minutes. Return the green bean mixture to the pot along with lemon juice and stir to combine.

NIGHT TIME SUPPLEMENT: Gut GummiesSleep GummyBeauty Gummy

Day 3 

Breakfast: Strawberry Oat Smoothie

½ medium frozen banana

1 cup frozen strawberries

2 tablespoons rolled oatmeal

1 scoop Designer Soy Vanilla protein powder

1 cup plain unsweetened almond milk 

Instructions

Place all ingredients in a blender and blend until smooth. 

AM SUPPLEMENTMood GummiesImmune Support Gummies

SNACK Protein Smoothie

Lunch: Blueberry Green Goddess smoothie

1 cup loosely packed spinach or ½ cup frozen spinach

1 cup unsweetened milk of choice or water

1/2 cup plain Greek yogurt

2 cups frozen blueberries

1 scoop Unflavored Designer Collagen

1 ripe banana

dash of cinnamon optional

Instructions

Place all ingredients in a blender and blend until smooth.

PM SUPPLEMENT Stress Support Gummies, Vitamin C Gummies

Snack: 10 walnuts

 Dinner: Black Bean-Wild Rice Bowl

Servings:

1

Ingredients

Ingredient Checklist

¾ cup canned black beans, rinsed

⅔ cup cooked wild rice

¼ cup hummus

1 tablespoon lime juice

½  medium avocado, diced

4 tablespoons pico de gallo

2 tablespoons chopped fresh cilantro

Instructions

Combine beans and wild rice in a bowl. Stir hummus and lime juice together in a small bowl; thin with water to desired consistency. Drizzle the hummus dressing over the beans and rice. Top with avocado, pico de gallo, and cilantro.

NIGHT TIME SUPPLEMENT: Gut GummiesSleep GummyBeauty Gummy

By Ginger Cochran, MS, RDN, CDCES, CEO-ACSM

Sources:

Medical News Today: What are the benefits of high-intensity interval training (HIIT)?


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