HFEN's 90 Days Healthy Lifestyle Challenge Programe - CHALLENGE WEEK 7

(Morning Empty Stomach Cardio Workout)

STRICTLY TO FOLLOW
DAYS SESSIONS FOOD CHALLENGES ACITIVITY CHALLENGES Note

Oil Pulling (10 Minutes)

+
Morning Drink (350 - 500 ML) : Fresh curry leaves (5 counts) + 1 Amla or 2 spoons of Amla Juice (sugar free)
15 Count Super Brain Yoga
+ Zeera Water
+
15 Minutes Pranayama
MORNING Break Fast: Any healthy breakfast + 5-10 gms of Coconut + after breakfast have 100 ml of hot water.
+
MUST do 45 Minutes Morning Any
Morning Snack: Fruits+1 Dates + 1 Apricot + 1 Almond + 1 Cashew Nut + 1 Walnut + 1 Brazil Nut + 1
Cardio Workouts
Pistachio + Sunflower Seeds one small spoon
NO + 1 Whole Egg
10 Minutes Stretching 1 Apple, 1 Orange
RICE DAY 1 Carrot, 1 tomato

Lunch: Millet Vegetable Pulao (Please check Facebook group for recipe) + after Lunch have 100 ml of hot 1 small banana
MONDAY NO COFFEE DAY water.
AFTERNOON 1 small spoon of
Supplements: 1 Multivitamin tablet + 1 Codliver Oil Capsule flax seeds powder
Millet Vegetable Afternoon Snack : Any healthy snack (green tea or coffee, Fruits)
Pulao LUNCH 1 Glass of Low Fat Buttermilk

Evening Snack: 25 to 30 gms of CHICKPEAS beans salad (you can add any spices, bit of onion, bit of ginger, 3 Sets of Pushups (3x10 Reps)
salt, lemon juice, coriander leaves etc+ Green tea 3 Sets of Lunges (3x10 Reps)
3 Sets Planks (3x30 seconds)
EVENING
Dinner: Cabbage soup (Please check Facebook group for recipe) + after Dinner have 100 ml of hot water. 5 - 10 minutes stretching

30 mins Before bed - One Glass of skimmed milk (150-200 ml)00 Before Bed 5 - 10 Minutes Meditation

Oil Pulling (10 Minutes)

Morning Drink (350 - 500 ML) : Fresh curry leaves (5 counts) + 1 Amla or 2 spoons of Amla Juice (sugar free) +
+ Regular recommended morning drink 15 Count Super Brain Yoga
+
NO Break Fast: Any healthy food which Includes EGG + 5-10 gms of coconut (NO Wheat) + after breakfast have 10-15 Minutes Pranayama
MORNING
WHEAT DAY 100 ml of hot water. +
MUST do 45 Minutes Morning Any
Morning Snack: Fruits+ 1 Dates + 1 Apricot + 1 Almond + 1 Cashew Nut + 1 Walnut + 1 Brazil Nut + 1 Cardio Workouts 1 Whole Egg
Pistachio + Sunflower Seeds one small spoon + 1 Apple, 1 Orange
10 Minutes Stretching 1 Carrot, 1 tomato
ONLY STEAMED 1 small banana
Lunch: Steamed mixed Vegetables (any spices can be added) + Fresh Greens + Cucumber + small sweet
VEGETABLES potato + 4 Olives + after Lunch have 100 ml of hot water. 1 small spoon of
TUESDAY
LUNCH DAY AFTERNOON
flax seeds powder
Supplements: 1 Multivitamin tablet + 1 Codliver Oil Capsule
NO WHEAT
Afternoon Snack : Any healthy snack (green tea or coffee, Fruits)

3 Spoons of low fat 500 ml Coconut Water

Evening Snack: Any one fruit + Green tea 3 Sets of Pushups (3x10 Reps)
Yogurt/Curd for 3 Sets of Lunges (3x10 Reps)
Lunch EVENING
Dinner: 1 very small banana + Handful of boiled Soy beans (if it's not available then have any beans please) 3 Sets Planks (3x30 seconds)
as Salad + after Dinner have 100 ml of hot water. 5 - 10 minutes stretching

30 mins Before bed - One Glass of skimmed milk (150-200 ml) Before Bed 5 - 10 Minutes Meditation

Oil Pulling (10 Minutes)

ONLY FRUITS DAY Morning Drink (350 - 500 ML): Fresh curry leaves (5 counts) + 1 Amla or 2 spoons of Amla Juice (sugar free)
+
+ Aloe Vera Water
15 Count Super Brain Yoga
MORNING +
Drink ONLY Break Fast: ONLY Fruits (more water melons)
10-15 Minutes Pranayama
+
detoxify water Morning Snack: ONLY Fruits
10 Minutes Stretching

FRUIT DAY
Normal water can
be taken once GUAVA, WATER MELON, MUSK MELON,
CITRUS FRUIT (E.G. ORANGE, TANGERINE,
detox water is Lunch: All session ONLY Fruits (Any healthy frutis)
GRAPEFRUIT, CLEMENTINE, LEMON, LIME)
finished AFTERNOON Supplements: 1 Multivitamin tablet + 1 Codliver Oil Capsule
PLUMS, CHERRIES, BERRIES, KIWI, MANGO,
WEDNESDAY JACKFRUIT and any other fruits

Afternoon Snack: ONLY Fruits

NO Nuts ONE Banana (RED or YELLOW)

NO Coffee or REST DAY - NO Exercise

Green Tea

If you have diabetics then please
do not follow FRUTIS Day rather
follow Tuesday Challenges and
do not post pictures on
what'sapp group
Evening Drink: Any fresh juice or Smoothie - NO Green tea or Coffee 15-20 Minutes Stretching
EVENING
Dinner: ONLY Fruits (NO MELONS for Dinner) Before Bed 5 - 10 Minutes Meditation

Oil Pulling (10 Minutes)

+
Morning Drink (350 - 500 ML): Fresh curry leaves (5 counts) + 1 Amla or 2 spoons of Amla Juice (sugar
15 Count Super Brain Yoga
free) + Ginger Water
+
10-15 Minutes Pranayama
ONLY 3 - 5 gms MORNING Break Fast: Any healthy breakfast + 5-10 gms of coconut + after breakfast have 100 ml of hot water.
+
SALT DAY Morning Snack: Fruits+ 1 Dates + 1 Apricot + 1 Almond + 1 Cashew Nut + 1 Walnut + 1 Brazil Nut + 1
MUST do 60 Minutes Evening Any
Cardio Workouts
Pistachio + Sunflower Seeds one small spoon 1 Whole Egg
+
1 Apple, 1 Orange
10 Minutes Stretching
1 Carrot, 1 tomato
SPINACH LUNCH half banana
Lunch: Any healthy food (equally balanced fibre, protein, carbs, vitamins & minerals) (veg or non veg) + 4
DAY Olives & Bowl of Steamed any Spinach + 3 Garlic + bit of ginger + after Lunch have 100 ml of hot water.
THURSDAY 1 small spoon of
AFTERNOON flax seeds powder
Supplements: 1 Multivitamin tablet + 1 Codliver Oil Capsule
3 Spoons of low fat
Afternoon Snack: Any healthy snack (green tea or coffee & Fruits) Brown Rice Allowed
Yogurt/Curd for
Lunch 1 Glass of Low Fat Buttermilk
Evening Snack: Evening Snack: 25 to 30 gms of MUNG beans salad (you can add any spices, bit of onion, bit 3 Sets of Pushups (3x10 Reps)
of ginger, salt, lemon juice coriander leaves etc Green tea 3 Sets of Lunges (3x10 Reps)
3 Sets Planks (3x30 seconds)
EVENING
Dinner: Vegetable Juice (Please see Facebook for recipe) + after Dinner have 100 ml of hot water. 5 - 10 minutes stretching

30 mins Before bed - One Glass of skimmed milk (150-200 ml) Before Bed 5 - 10 Minutes Meditation

Oil Pulling (10 Minutes)

Morning Drink (350 - 500 ML): Fresh curry leaves (5 counts) + 1 Amla or 2 spoons of Amla Juice (sugar free) +
+ Regular recommended morning drink 15 Count Super Brain Yoga
+
Break Fast: Oats Khichidi (Please check Facebook group for recipe)+ 1 medium size Potato Baked or Boiled 10-15 Minutes Pranayama
VEGAN Day MORNING
5-10 gms of coconut + after breakfast have 100 ml of hot water. +
MUST do 45 - 60 Minutes Morning Any
Morning Snack: Fruits+ 1 Dates + 1 Apricot + 1 Almond + 1 Cashew Nut + 1 Walnut + 1 Brazil Nut + 1 Cardio Workouts
NO Milk/yogurt or Pistachio + Sunflower Seeds one small spoon +
10 Minutes Stretching 1 Apple, 1 Orange
any Dairy foods 1 Carrot, 1 tomato

Lunch:Any healthy food with Brown Rice (equally balanced fibre, protein, carbs, vitamins & minerals) (ONLY
FRIDAY NO NON-Veg Veg) + Some fresh Salad (raw) + 4 Olives + after Lunch have 100 ml of hot water. 1 small spoon of
AFTERNOON flax seeds powder
Supplements: 1 Multivitamin tablet
NO Egg 500 ml Coconut Water
Afternoon Snack: Any healthy snack (green tea or coffee & Fruits)
 NO Codliver Oil 3 Sets of Pushups (3x10 Reps)
Evening Drink: Green tea or coffee
Capsule 3 Sets of Lunges (3x10 Reps)
3 Sets Planks (3x30 seconds)
EVENING Dinner: 1 small banana or any berries + Sprouted Mung beans Salad + after Dinner have 100 ml of hot water.
5 - 10 minutes stretching
30 mins Before bed - One Glass of skimmed Almond or soya milk (150-200 ml)
Before Bed 5 - 10 Minutes Meditation

Oil Pulling (10 Minutes)

Morning Drink (350 - 500 ML): Fresh curry leaves (5 counts) + 1 Amla or 2 spoons of Amla Juice (sugar free) +
+ Mint Water 15 Count Super Brain Yoga
+
Break Fast: Ragi Porridge (Please check Facebook group for recipe) + 5-10 gms of coconut + after breakfast 10-15 Minutes Pranayama
MORNING
have 100 ml of hot water. +
Morning 5 Kms RUN or JOG or BRISK
Morning Snack: Fruits+1 Dates + 1 Apricot + 1 Almond + 1 Cashew Nut + 1 Walnut + 1 Brazil Nut + 1 WALK 1 Whole Egg
RUN or JOG or Pistachio + Sunflower Seeds one small spoon + 1 Apple, 1 Orange
BRISK WALK 10 Minutes Stretching 1 Carrot, 1 tomato

DAY Lunch: Any fresh RAW foods + Salads + Greens + cucumber (No Fruits) + 4 Olives + 1 good medium Sweet 1 small banana
SATURDAY Potato baked or boiled + after Lunch have 100 ml of hot water.
1 small spoon of
3 Spoons of low fat AFTERNOON
Supplements: 1 Multivitamin tablet + 1 Codliver Oil Capsule flax seeds powder
Yogurt/Curd for
Afternoon Snack: Vitamin Booster Smoothie (Please check Facebook Group for Recipe)
Lunch 500 ml Coconut Water
Evening Drink: Green tea

Dinner: Moringa Leaves (Drumstick leaves) Soup or any Spinach Soup + after Dinner have 100 ml of hot
EVENING
water.
Before Bed 5 - 10 Minutes Meditation
30 mins Before bed - One Glass of skimmed milk (150-200 ml)

Oil Pulling (10 Minutes)

Morning Drink (350 - 500 ML): Fresh curry leaves (5 counts) + 1 Amla or 2 spoons of Amla Juice (sugar free) +
+ Aloe Vera Water 15 Count Super Brain Yoga
+
Break Fast: Multigrain Porridge (Please check Facebook group for recipe) + 5-10 gms of coconut (No Wheat) 10-15 Minutes Pranayama
MORNING
+ after breakfast have 100 ml of hot water. +
MUST do 45 - 60 Minutes Morning Any
Morning Snack: Fruits+1 Dates + 1 Apricot + 1 Almond + 1 Cashew Nut + 1 Walnut + 1 Brazil Nut + 1 Cardio Workouts
Pistachio + Sunflower Seeds one small spoon +
NO NON-VEG DAY 10 Minutes Stretching
1 Apple, 1 Orange
1 Carrot, 1 tomato

1 small banana
3 Spoons of low fat Lunch: Any healthy food (equally balanced fibre, protein, carbs, vitamins & minerals) ONLY VEG + Some
fresh green Salad (raw) + 4 Olives + after Lunch have 100 ml of hot water.
Yogurt/Curd for 1 small spoon of
SUNDAY AFTERNOON flax seeds powder
Lunch Supplements: 1 Multivitamin tablet + 1 Codliver Oil Capsule
Brown Rice Allowed
Afternoon Snack : Heart Helper Smoothie (Please check Facebook group for recipe)
WHOLE BODY
MASSAGE DAY 500 ml Coconut Water

MUST do15 - 20 minutes Stretching

Evening Drink: Green tea or coffee
exercise
EVENING Dinner: Low calorie Tomato or mixed Veg Soup + after Dinner have 100 ml of hot water.
Plan for a whole body Massage
30 mins Before bed - One Glass of skimmed milk (150-200 ml)
Before Bed 5 - 10 Minutes Meditation

Regular Morning 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

1 small spoon of Honey (recommended Manuka Honey) 1 small spoon of Honey (recommended Manuka Honey) 1 table spoon of ginger juice (fresh)

pinch of turmeric powder pinch of turmeric powder pinch of turmeric

1 small spoon of lemon or lime juice pinch of black pepper 1 small spoon of honey (recommended Manuka Honey)

pinch of cinnamon powder pinch of cinnamon powder pinch of cinnamon powder

pinch of black pepper

Mint Water Detoxifying Water for Wednesday Aloe Vera Water

350 -500 ml warm water Thinly sliced Apple + Cinnamon Sticks 350 -500 ml warm water

1 small spoon of Honey (recommended Manuka Honey) 2 - 2.5 litres water 1 small spoon of Honey (recommended Manuka Honey)

Few drops of lime or lemon

Take a big jar with 2-2.5 litres of water and add Thinly sliced 1 or 2 Apples + 1 Cinnamon Stick. M 2 spoons of aloe vera juice (sugar free) OR use fresh Aloe vera as recommended in this
Mint Leaves it well and make it ready by Tuesday Evening and keep it in the fridge. Use it on Wednesday by website http://blog.diynetwork.com/maderemade/2014/01/01/diy-detox-make-your-own-
room or bit cold temperatureNOTdirectly from the fridge please aloe-water/

Boil the water with mint 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.