Dr. Liz’s 21-Day Revitalizing Healthy Eating and Exercise Plan

January 4, 2016

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According to a recent study, about half of us make New Year’s resolutions, but less than 8% follow through with their resolve. Instead of trying to reinvent yourself, why not try a different approach this year, focusing instead on revitalizing and refreshing your body and mind?

This revitalization approach includes good-for-you foods, activity and taking stock of how you feel while focusing on the positive. The three-week plan, designed with busy people in mind, will help you feel good and focus on making healthy choices, as well as giving you some strategies for keeping your plan moving forward.

Here’s how it works: For 21 days– typically the amount of time it takes to make new eating and exercise practices part of your daily routine– follow along with the menu and exercise plans* designed with key basic principles in mind that optimize your health and energy levels.

* Consult your physician before starting a new eating or exercise plan to make sure these changes are right for you.

Meal plan: The menu design incorporates these basics while using everyday nutrient-dense basic foods. Create a shopping list for the week and note that making extra portions one day (brown rice, slow-cooked pork and veggies) will help you save time by using leftovers and keeping you on track later in the week. The menu plan supplies approximately 1800 to 2000 daily calories; adjust portions to meet your energy needs and weight control goals. Also switch out foods that pose an allergy or intolerance concern (like soy for dairy or brown rice noodles for wheat pasta).

Some quick tips:

• Eat breakfast! A solid morning meal sets the stage for a healthy eating day and better weight control.
• Eat quality protein at every meal as a weight-control aid and support for your workouts.
• Select whole grains (brown rice, quinoa, whole wheat, etc.).
• Aim for at least 2½ cups veggies and 2 to 3 pieces of fruit daily.
• Include healthy fats from fish, nuts and seeds, and prepare foods with olive, canola or avocado oils.
• Aim for 2 to 3 servings of calcium-rich foods such as dairy or soymilk.
• Consume a daily probiotic such as yogurt, kefir or a probiotic shot for digestive and immune support.

Exercise plan: Daily exercise that conditions your vascular system for better fitness as well as building key muscle groups for more strength is vital for a more functional and healthier life. Building core strength (body’s midsection – abdomen region) for example, makes simple activities easier, such as carrying boxes, and can also lower the risk of suffering from a back injury on days you overdo. And like your food choices, variety is key! Try different types of aerobic exercise and switch things up when building stronger muscles.

Some quick tips:

• Each day (5 to 7 times per week) include an aerobic-type activity and a “DAH” (Do At Home) strength training “mini-circuit” (complete instructions posted online).
• Aim for 30 to 60 minutes daily of moderate to vigorous activity (fast walking, jogging, bike riding, swimming, dancing, basketball – anything continuous that boosts your heart rate). Choose activities you enjoy and if you don’t have time for 30 minutes straight, 10 minutes here and there of vigorous activity throughout the day will count!
• Include 3 to 5 weekly strength building “DAH” exercises sessions that help shape and tone major muscle groups while building functional strength.
• Adjust what you need according to your current fitness and strength level, which may dictate more or less time spent doing walking/running and number of repetitions in your mini-circuit.

There’s an App for That! 

To assist you with your plan, use smart phone apps or wearable devices (like Fitbit® or Nike Fuelband®) to track your eating and activity. The mobile apps MyFitnessPal® and Lose it!®, for example, are simple to use (simply enter what you eat into the app along with activity) and free! And according to research, tracking may help many individuals stay on course to improved eating and exercise habits as well as losing weight.

Click here, to learn more and download a PDF of the 21–Day Plan!