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,
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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)
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 SUPPLEMENT: Mood Gummies, Immune 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 Gummies, Sleep Gummy, Beauty 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 SUPPLEMENT: Mood Gummies, Immune 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 Gummies, Sleep Gummy, Beauty 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 SUPPLEMENT: Mood Gummies, Immune 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 Gummies, Sleep Gummy, Beauty Gummy
By Ginger Cochran, MS, RDN, CDCES, CEO-ACSM
Sources:
Medical News Today: What are the benefits of high-intensity interval training (HIIT)?
