HFEN's 90 Days Healthy Lifestyle Challenge Programe - CHALLENGE WEEK 12 (VEGETARIAN WEEK)

'Usain Bolt' Challenges - STRICTLY TO FOLLOW

DAYS SESSIONS FOOD CHALLENGES ACITIVITY CHALLENGES Note

Morning Drink: Two fresh Raw ladies finger (Okra) AND have Ginger water drink
(300 - 350 ml) + Fresh curry leaves (7 - 10 counts) Oil Pulling
MORNING
+
Breakfast: Millets Breakfast + Must have 1 small spoon of FLAX SEEDS + bit of Jaggery (5 gms) + 5-10 gms of Coconut + after Breakast have 100 ml of hot water 15 Minutes Pranayama
+
15 Count Super Brain Yoga
+
Fruits : 1 Apple or Guava + 1 Orange 3 Sets Planks (3x30 seconds)
+
Morning Snack Nuts: 1 Almond + 1 Walnut + 1 Dates + 1 Cashew or Pine nuts + 1 Apricot + 1 Pista + 1 Brazil Nut + 5 small Raisins + one small spoon of mixed Healthy seeds (Sunflower, pumpkin, sesame) 10 Mins Stretching

Drink : 1 Green Tea

AFTERNOON Lunch: Urad Dal Rice AND 1 Multi Vitamin tablet + 1 small piece of Cheese + after Lunch have 100 ml of hot water + 1 Multi Vitamin tablet
3 Litre Water MUST

You could have

Fruits: Any berries or Cherries Or Grapes + 1 Carrot + small Cucumber 500 ml coconut water
MONDAY Millet Breakfast Day
Afternoon Snack JUST 1 small pieces of Dark Chocolate (high in Cocoa) Can have ButterMilk

Drink: 1 Green tea or Coffee

MUST DO
Evening Drink: Green tea
4 to 6 kms Jog/Run/Speed Walk
+
EVENING Dinner: 2 Roti + Avacado salad or any healthy salad (Red Onion + Tomatoes + Peppers + green Chilli + corriander leaves + carrot + olives + jalapenos) + 2 small Pieces of Pineapple + after Dinner have
10 Mins Stretching is MUST
100 ml of hot water.
+
If mild knee pain then keep ice pack immediately after stretching

Brush your teeth

Before Bed 30 mins Before Bed Drink: Glass of warm skimmed milk (100-150 ml) + bit of turmeric powder + Black Pepper + bit of saffron Update Daily Logsheet

5 - 10 minutes meditation

Morning Drink: Two fresh Raw ladies finger (Okra) + Aloe Vera drink (350 - 500 ml) + Fresh curry leaves (7 - 10 counts)
MORNING Oil Pulling
+
Breakfast: Millet or any healthy breakfast except Wheat + Must have 1 small spoon of FLAX SEEDS + bit of Jaggery (5 gms)+ 5-10 gms of Coconut + after Breakast have 100 ml of hot water 15 Minutes Pranayama
+
15 Count Super Brain Yoga
+
Fruits : 1 Apple or Guava + 1 Orange 3 Sets Planks (3x30 seconds)
+
Morning Snack Nuts: 1 Almond + 1 Walnut + 1 Dates + 1 Cashew or Pine nuts + 1 Apricot + 1 Pista + 1 Brazil Nut + 5 small Raisins + one small spoon of mixed Healthy seeds (Sunflower, pumpkin, sesame) 10 Mins Stretching

Drink : 1 Green Tea

Lunch: ONLY steamed Vegetables (1 potato or 1 sweet potato with skin) + Any Healthy high Protein food (Chickpeas or Daal) + 1 small piece of Cheese + after Lunch have 100 ml of hot water
AFTERNOON +
NO WHEAT DAY 1 Multi Vitamin tablet 3 Litre Water MUST

You could have

TUESDAY DETOX FOOT BATH Fruits: 1 Pears + Any berries or Cherries Or Grapes + 1 Carrot 500 ml coconut water

(Please see FB group for Afternoon Snack Small cup of NO fat Yogurt
details) Drink: 1 Green tea or Coffee
Can have ButterMilk

MUST DO
4 to 6 kms Jog/Run/Speed Walk
Evening Drink: Green tea
+
EVENING
10 Mins Stretching is MUST
Dinner: Any healthy low calorie food (Except wheat) + a small cup of pomegranate + after Dinner have 100 ml of hot water.
+
If mild knee pain then keep ice pack immediately after stretching

Brush your teeth

Before Bed 30 mins Before Bed Drink: Glass of warm skimmed milk (100-150 ml) + bit of turmeric powder + Black Pepper + bit of saffron Update Daily Logsheet

5 - 10 minutes meditation

Oil Pulling
Morning Drink: One small Orange or Clementine (Tangerines) or Grapefruit or Saathukudi (Mosambi) + 1 small tomato AND Coriander Water (300-350ml) + Fresh curry leaves (7 - 10 counts) +
MORNING 15 Minutes Pranayama
Breakfast: Any healthy fruits + bit of Jaggery (5 gms) +
15 Count Super Brain Yoga
+
3 Sets Planks (3x30 seconds)
Fruits : 1 Apple or Guava + 1 Orange +
Morning Snack 10 Mins Stretching
Drink : 1 Green Tea

Lunch: All session ONLY Fruits (only 1 banana (Recommended - Red Banana)) Try to have some Kiwi Fruits or any seasonal fruits
AFTERNOON +
1 Multi Vitamin tablet ONLY Detoxify Water.

If you have done with 2.5 litres of detoxify water then you could have normal
ONLY Fruits water or coconut water.
Fruits: Melons + Grapes or Berries + Pineapple
WEDNESDAY + Afternoon Snack You could have
Detoxifying Water Drink: 1 Green tea or Coffee 1000 ml coconut water

Can have ButterMilk

Rest Day
Evening Drink: Green tea + bit of Jaggery
30 Minutes
EVENING
ONLY Stretching
Dinner: ONLY Fruits - recommended to have a cup of pomegrante
NO Running/Jogging or any cardio workout

Brush your teeth

Before Bed - Update Daily Logsheet

5 - 10 minutes meditation

Morning Drink: Two fresh Raw ladies finger (Okra) + WheatGrass drink (350 - 500 ml) + Fresh curry leaves (7 - 10 counts)
Oil Pulling
MORNING
+
Breakfast: Any healthy food wheats or Oats or Oats Bran or Millet + Must have 1 small spoon of FLAX SEEDS + 5-10 gms of Coconut + after Breakast have 100 ml of hot water
15 Minutes Pranayama
+
15 Count Super Brain Yoga
+
Fruits : 1 Apple + 1 Orange 3 Sets Planks (3x30 seconds)
+
Morning Snack Nuts: 1 Almond + 1 Walnut + 1 Dates + 1 Cashew or Pine nuts + 1 Apricot + 1 Pista + 1 Brazil Nut + 5 small Raisins + one small spoon of mixed Healthy seeds (Sunflower, pumpkin, sesame) 10 Mins Stretching

Drink : 1 Green Tea

AFTERNOON Lunch: One glass of Carrot juice + Any healthy Lunch with Spinach + after Lunch have 100 ml of hot water + after Lunch have 100 ml of hot water + 1 Multi Vitamin tablet

VEGAN Day Fruits: 1 Pears + Any berries or Cherries Or Grapes + 1 Carrot

3 Litre Water MUST
Afternoon Snack ONLY 1 small pieces of Dark Chocolate (high in Cocoa)
THURSDAY NO Milk/yogurt or any Dairy You could have
foods Drink: 1 Green tea or Coffee (no milk) 500 ml coconut water

MUST DO
3 to 4 Kms Jog/Run/Speed Walk
Evening Drink: Green tea
+
EVENING
10 Mins Stretching is MUST
Dinner: Any healthy food (equally balanced fibre, protein, carbs, vitamins/minerals) + 2 small Pieces of Pineapple or small cup of pomegranate + after Dinner have 100 ml of hot water.
+
If mild knee pain then keep ice pack immediately after stretching

Brush your teeth

Before Bed 30 mins Before Bed Drink: Glass of warm Almond milk (100-150 ml) Update Daily Logsheet

5 - 10 minutes meditation

Morning Drink: Two fresh Raw ladies finger (Okra) AND Ginger Water (300-350ml) + Fresh curry leaves (7 - 10 counts) Oil Pulling
MORNING +
Breakfast: Brown Rice + Any Dal + any vegetable subji And Must have 1 small spoon of FLAX SEEDS + 5-10 gms of Coconut + after Breakast have 100 ml of hot water 15 Minutes Pranayama
+
15 Count Super Brain Yoga
+
3 Sets Planks (3x30 seconds)
Fruits : 1 Apple + 1 Orange +
10 Mins Stretching
Morning Snack Nuts: 1 Almond + 1 Walnut + 1 Dates + 1 Cashew or Pine nuts + 1 Apricot + 1 Pista + 1 Brazil Nut + 5 small Raisins + one small spoon of mixed Healthy seeds (Sunflower, pumpkin, sesame)

Drink : 1 Green Tea

Lunch: Mixed Dal with spinach Subjee + Wheat Roti or Rice + after Lunch have 100 ml of hot water
AFTERNOON
+ 1 Multi Vitamin tablet
3 Litre Water MUST
Face Steam and wash with ice Fruits: 1 Pears + Any berries or Cherries Or Grapes + 1 Carrot
You could have
FRIDAY cold water 500 ml coconut water
Afternoon Snack Small cup of NO fat Yogurt + 20 gms of Mungs beans Salad

Before bed Goat Milk Drink: 1 Green tea or Coffee Can have a glass of buttermilk

MUST DO
3 to 4 kms Jog/Run/Speed Walk
Evening Drink: Green tea or coffee
+
EVENING
10 Mins Stretching is MUST
Dinner: Any low calorie healthy soup + 1 Roti + 2 small Pieces of Pineapple + after Dinner have 100 ml of hot water.
+
If mild knee pain then keep ice pack immediately after stretching

Brush your teeth

Before Bed 30 mins Before Bed Drink: Glass of warm skimmed Goat milk (100-150 ml) + bit of turmeric powder + Black Pepper + bit of saffron Update Daily Logsheet

5 - 10 minutes meditation

Morning Drink: Two fresh Raw ladies finger (Okra) AND Aloe vera Water (300-350ml) + Fresh curry leaves (7 - 10 counts)
MORNING Oil Pulling
Breakfast: Idli or Dosa with Sambar/cocnut Chutney + Must have 1 small spoon of FLAX SEEDS + after Breakast have 100 ml of hot water +
15 Minutes Pranayama
+
15 Count Super Brain Yoga
+
Fruits : 1 Apple + 1 Orange 3 Sets Planks (3x30 seconds)
+
Morning Snack Nuts: 1 Almond + 1 Walnut + 1 Dates + 1 Cashew or Pine nuts + 1 Apricot + 1 Pista + 1 Brazil Nut + 5 small Raisins + one small spoon of mixed Healthy seeds (Sunflower, pumpkin, sesame) 10 Mins Stretching

Drink : 1 Green Tea

AFTERNOON Lunch: One glass of Carrot juice + Any Healthy FOOD (Brown Rice or White Rice Allowed) + 1 small piece of Cheese + after Lunch have 100 ml of hot water + 1 Multi Vitamin tablet

DETOX FOOT BATH 3 Litre Water MUST

Fruits: 1 Pears + Any berries or Cherries Or Grapes + 1 Carrot
You could have
SATURDAY (Please see FB group for details) Afternoon Snack Small cup of NO fat Yogurt 500 ml coconut water

Before bed Goat Milk Drink: 1 Green tea or Coffee Can have a glass of buttermilk

Rest Day
Evening Drink: Green tea
30 Minutes
EVENING
ONLY Stretching
Dinner: Any mixed vegetable Juice +2 small Pieces of Pineapple + after Dinner have 100 ml of hot water.
NO Running/Jogging or any cardio workout

Brush your teeth

Before Bed 30 mins Before Bed Drink: Glass of warm skimmed cow milk(100-150 ml) + bit of turmeric powder + Black Pepper + bit of saffron Update Daily Logsheet

5 - 10 minutes meditation
 Morning Drink: Two fresh Raw ladies finger (Okra) AND have Zeera Water drink (350 - 500 ml) + Fresh curry leaves (7 - 10 counts)
MORNING Oil Pulling
Breakfast: Any Oats Food (no quick oats) + Must have 1 small spoon of FLAX SEEDS + bit of Jaggery (5 gms) + 5-10 gms of Coconut + after Breakast have 100 ml of hot water +
15 Minutes Pranayama
+
MUST DO
6 to 8 kms Jog/Run/Speed Walk
@ after morning drink before breakfast
Fruits : 1 Apple + 1 Orange
+
20 Mins Stretching is MUST
Morning Snack Nuts: 1 Almond + 1 Walnut + 1 Dates + 1 Cashew or Pine nuts + 1 Apricot + 1 Pista + 1 Brazil Nut + 5 small Raisins + one small spoon of mixed Healthy seeds (Sunflower, pumpkin, sesame)

Drink : 1 Green Tea

Lunch: Mixed Vegetable Biriyani + Onion raita + after Lunch have 100 ml of hot water 3- 4 Litre Water MUST
+1 Multi Vitamin tablet
Neem Leaves Shower/bath AFTERNOON
You could have
Afternoon Snack: Any healthy snack (green tea, coffee, Fruits (200 gm)) FULL Body Massage 1000 ml coconut water
SUNDAY Full Body Massage LONG Workout DAY
Afternoon Snack Heart Helper Smoothie (Please check Facebook group for recipe) &
NO OIL DAY

Evening Drink: Green tea or coffee 30 Minutes

EVENING ONLY Stretching
Dinner: Hearty Red Lentil Soup (Check old posting for recipe on FB group) + 2 small Pieces of Pineapple + after Dinner have 100 ml of hot water.

Brush your teeth

Before Bed 30 mins Before Bed Drink: Glass of warm skimmed Goat milk(100-150 ml) + bit of turmeric powder + Black Pepper + bit of saffron Update Daily Logsheet

5 - 10 minutes meditation

WheatGrass Drink Zeera Water Ginger Water

350 -500 ml warm water Boil 350 -500 ML of water with 2 small tea spoon of Zeera 350 -500 ml warm water

2 table spoon of wheatgrass powder. If available go for Organic wheatgrass 1 small spoon of Honey (recommended Manuka Honey) 1 table spoon of ginger juice (fresh)
please

1 small spoon of Honey (recommended Manuka Honey) pinch of turmeric powder pinch of turmeric

pinch of turmeric powder pinch of black pepper 1 small spoon of honey (recommended Manuka Honey)

few drops of lime or lemon pinch of cinnamon powder pinch of cinnamon powder

pinch of cinnamon powder

pinch of black pepper

Detoxifying Water for Friday Aloe Vera Water

Coriander Water

Thinly sliced Apple + Cinnamon Sticks 500 ML of warm water with 1 spoon of Aloe vera (sugar free Juice)
350 -500 ml warm water

2 - 2.5 litres water pinch of turmeric powder

1 small spoon of Honey (recommended Manuka Honey)

Take a big jar with 2-2.5 litres of water and add Thinly sliced 1 or 2 Apples + 1
Cinnamon Stick. Mix it well and make it ready by Tuesday evening and keep it pinch of black pepper
in the fridge. Use it on Friday by room or bit cold temperature not directly from
the fridge please

Few drops of lime or lemon

Coriander Leaves
pinch of cinnamon powder

Boil the water with Coriander leaves for few minutes and filter it. Later, mix the honey and lime or lemon juice once the water temperature has come down to lukewarm water temperature.