HFEN's Healthy Lifestyle

Challenge Programme-Just 60 days

Week-6 Challenge
 HFEN's Healthy Lifestyle Challenge Programme
Week-6 Grocery List
1 Turmeric Powder 1 Coriander leaves (always available) 1 Almond nuts (no fried or salted)

2 Cinnamon Powder 2 Mint Leaves (always available 2 Cashew nuts (no fried or salted)

3 Fenugreek seeds/powder 3 Curry Leaves (always available) 3 Walnuts (no fried or salted)

4 Whole Black Pepper 4 Tomato (always available) 4 Pista Nuts (no fried or salted)

5 Fresh Ginger 5 Carrot (always available) 5 Peanuts (ONLY boiled)

6 Honey (any good one) 6 Apple (always available) 6 Sesame seeds

7 Jeera 7 Orange (always available) 7 Pumpkin seeds

8 Brown Rice 8 Any Melons (always available) 8 Flax Seeds orPowder

9 Oats Bran or Oats 9 Lemon/Lime (always available) 9 Sunflower Seeds

10 Raagi or Millet Dosa Mix (Optional) 10 Green Chilli (always available) 10 Chia Seeds

11 Raagi or Millet Porridge Powder (Optional) 11 Peppers (Capsicum) 11 Quinoa (Optional)

12 Wheat Flour 12 Parsley leaves (Optional) 12 Raisins

13 Varieties of Millets 13 Any Low fat or zero fat milk 13 Apricot (dry)

14 Jaggery (Vellam or Karpatti) 14 Yogurt (Curd) 14 Fig(Optional)

15 Pulses/Dal varieties 15 Green Peas & Sweet Corn 15 Dates

16 Soya (minced or small chunks) 16 Onion (small)

17 Green Tea (MUST) 17 Any Spinach

18 Broken Wheat 18 Eggs (Ignore if you are Veg) 1 Codliver Oil Capsule

19 Olive Oil/Sesame Oil/Gingelly oil 19 Tuna Chunks (Ignore if you are Veg) 2 Multivitamin Tablet

20 Sesame Oil 20 Garlic

21 Fresh Amla/Amla juice 21 Almond milk or Soy milk

 HFEN's Healthy Lifestyle Challenge Programme
Week-6 Challenges (Over 25 BMI) | Monday DAY-36
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time Did you know?- Series 1
Rise and Shine
05:30 AM
Millet is a gluten-free
Morning Cleansing grain, making it a viable
Fresh Thulsi Leaves (7 - 10 counts) or Curry Leaves + 1 Amla + Regular
Drink MUST
Recommended Morning Drink without honey (350 ml-500 ml) MUST DO choice for people
06:00 AM following a gluten-free
Breakfast Morning Rituals diet.Jowar is a millet type
MUST NO Breakfast (Drink Water) & 1 Green Tea
07:30 to 08:00 AM Oil Pulling (10 Mins) that leaves a cooling
Morning Snack + 10 count Super Brain Yoga effect on your body. This
MUST NO Morning Snack (Drink Water) & 1 Green Tea or 1 Black Coffee grain is can offer you
10:00 to 10:30 AM + 10 Mins Pranayama
nutrients including iron,
Before Lunch magnesium, copper and
MUST 1 Dates + 1 dried figs + 1 Prunes + a small bowl of mixed locally available fruits
12:00 PM
vitamin B1.However
Enjoy your Lunch like
Raagi Ball (made of raagi + Brown rice) + Subjee made of Spinach & Cabbabge + needs to be had in
Prince MUST
After 10 to 15 mins of Lunch have 100 ml of warm or bit hot Zeera Water moderation.
12:00 to 12:30 PM
Nutrition AddOns INTERMITTENT FAST DAY
MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule
01:00 PM POWER NAP ------------
Afternoon Power 1 Glass (150 - 200 ml) of Tender Coconut Water + Just for 15 to 20 Minutes 2.5 to 3 Litres Water
Booster MUST Nuts (2 Almonds + 1 Walnut + 1 Brazil Nut + 1 Pistachio + 4 Rasins + 1 Cashew between 1 PM to 3 PM ------------
03:00 PM nut) + One spoon of mixed Healthy seeds (Sunflower, pumpkin, sesame) 1 small spoon of Ghee
------------
20 to 25 gms of Sprouted moong Salad (Can add any herbs & spices, bit of onion, bit 1 Egg,1 Apple or Guava, 1
Evening Energiser
MUST of ginger, salt, lemon juice, bit of cut mango, coriander leaves etc) + Green Tea or Orange, 1 Carrot, 1
05:00 PM
Black Coffee tomato,
Evening Workout 1 small banana
Do a brisk walk/jog/run for 45 ------------
Any healthy food (high in Protein & Very low in Carbs) not more than 250 mins
Have your Dinner like 1 Glass Coconut Water
calories Options: NV - Grilled Chicken or Turkey Breast or fish + Vegetables | ------------
Pauper MUST
V - Wheat Roti + Soya chunks or Tofu or Quorn or Egg [NO RICE] + GARGLE your mouth after
07:00 to 08:30 PM
After 10 to 15 mins of Dinner have 100 ml of warm or bit hot Zeera Water every meal

20 to 30 mins Glass of warm Almond or Soy Milk (100-150 ml) + Turmeric Powder
Soothing Drink Before Bed Rituals
Before Bed Drink + Little bit of Jaggery MUST DO
5 Mins Steaming
10,000
Brush your teeth before Bed STEPS Today
Bed Time
Thank to the Almighty for the beautiful day and sleep peacefully like an angel. 5 -10 Mins Meditation
09: 30 to 10:00 PM
 HFEN's Healthy Lifestyle Challenge Programme
Week-6 Challenges (Over 25 BMI) | Monday, DAY-36
Frequently Asked Questions
Q: Can I add honey or jaggery to coffee or green tea?
1
A: It is good to have coffee without any sweetener

Q: Can we have coconut water in the evening during workout?

2
A: It is recommended to have coconut water before sunset.
 HFEN's Healthy Lifestyle Challenge Programme
Week-6 Challenges (Over 25 BMI) |Tuesday, DAY-37
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time
Rise and Shine
05:30 AM
Morning Cleansing
Fresh Neem leaves (3 - 4 counts) (search for the young neem leaves from the tail)
Drink MUST Did you know?- Series 2
+ 1 small Amla + Coriander Water (350 ml-500 ml)
06:00 AM Kalachana contains both
MUST DO soluble and insoluble fiber
Eat your Breakfast like and a good source of
King MUST Steamed Mixed Vegetables with Corriander leaves + Green Chilli Chuttney Morning Rituals protein for vegan and
07:30 to 08:00 AM Oil Pulling (10 Mins) vegetarians.It is also an
+ 10 count Super Brain Yoga amazing source of Vitamin
Mid Day Healthy Bite + 10 Mins Pranayama B6 and zinc, which play a
MUST Green Tea with a bit of Ginger & Lemon Juice
10:00 to 10:30 AM crucial role in stronger
hair growth.
Enjoy your Lunch like Fresh salad made of Red or White Cabbage +Carrot+ Tomato+ Cucumber+Red
Prince MUST Onion+Beetroot+ Olives+ Green Chilli+ Capsicum+ Cut pieces of Coconut +
12:00 to 12:30 PM Corriander leaves + Lemon Juice
Nutrition AddOns
MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule
01:00 PM POWER NAP
Afternoon Power Just for 15 to 20 Minutes ONLY VEGETABLE DAY
Booster MUST 1 Glass (150 - 200 ml) of Tender Coconut Water between 1 PM to 3 PM ------------
03:00 PM 2.5 to 3 Litres Water
Evening Workout ---------------
Evening Energiser 1 Glass Coconut Water
MUST 1 Glass of Smoothie made of Carrot + Ginger + Lemon ( no fruits) Do 3 sets of the below
05:00 PM ------------
10 reps of squats
GARGLE your mouth after
Have your Dinner like 10 reps of lunges each side
every meal
Pauper MUST Steamed Mixed Vegetables with Mint leaves + Tomato Chutney 10 reps of burpees
07:00 to 08:30 PM 30 secs plank hold
30 secs wall sit
20 to 30 mins ------------
Soothing Drink Fat Burning Drink (150 ml)
Before Bed Drink Shower After Workout
MUST DO
10,000
Before Bed Rituals STEPS Today
Bed Time
Thank to the Almighty for the beautiful day and sleep peacefully like an angel. Brush your teeth before Bed
09: 30 to 10:00 PM
5 -10 Mins Meditation
 HFEN's Healthy Lifestyle Challenge Programme
Week-6 Challenges (Over 25 BMI) | Tuesday, DAY-37
Frequently Asked Questions
Q: Can I add honey or jaggery to coffee or green tea?
1
A: It is good to have coffee without any sweetener

Q: Can we have coconut water in the evening during workout?

2
A: It is recommended to have coconut water before sunset.
 HFEN's Healthy Lifestyle Challenge Programme
Week-6 Challenges (Over 25 BMI) | Wednesday, DAY-38
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time
Rise and Shine Did you know?- Series 3
05:30 AM
Fenugreek leaves are
Morning Cleansing acclaimed worldwide for
Fresh Thulsi Leaves (7 - 10 counts) or Curry Leaves + 1 Amla + Fenugreek Water (350
Drink MUST
ml-500 ml)
MUST DO the cure of arthritis. If
06:00 AM fenugreek leaves are
Breakfast Morning Rituals consumed twice daily, it
MUST NO Breakfast (Drink Water) & 1 Green Tea Oil Pulling (10 Mins) flushes out all the waste
07:30 to 08:00 AM
+ 10 count Super Brain Yoga from the body and also
Morning Snack
MUST NO Morning Snack (Drink Water) & 1 Green Tea or 1 Black Coffee + 10 Mins Pranayama cleanses the intestines.
10:00 to 10:30 AM
Leaves, as well as seeds,
Before Lunch
MUST 1 Dates + 1 dried figs + 1 Prunes + a small bowl of mixed locally available fruits are a rich source of
12:00 PM
dietary fiber and also
Enjoy your Lunch like Wheat + Raagi + Jowar Ball (made of raagi + Brown rice) + Subjee made of
protein content is high in
Prince MUST Tomato, Spinach, Garlic & Ginger + After 10 to 15 mins of Lunch have 100 ml of
them.
12:00 to 12:30 PM warm or bit hot Zeera Water
Nutrition AddOns
MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule
01:00 PM INTERMITTENT FAST DAY
POWER NAP
------------
Afternoon Power 1 Glass (150 - 200 ml) of Tender Coconut Water + Just for 15 to 20 Minutes
2.5 to 3 Litres Water
Booster MUST Nuts (2 Almonds + 1 Walnut + 1 Brazil Nut + 1 Pistachio + 4 Rasins + 1 Cashew between 1 PM to 3 PM ------------
03:00 PM nut) + One spoon of mixed Healthy seeds (Sunflower, pumpkin, sesame) 1 small spoon of Ghee
------------
20 to 25 gms of Sprouted Chick Peas Salad (Can add any herbs & spices, 1 Egg,1 Apple or Guava, 1
Evening Energiser Orange, 1 Carrot, 1 tomato,
MUST bit of onion, bit of ginger, salt, lemon juice, bit of cut mango,
05:00 PM 1 small banana
coriander leaves etc) + Green Tea or Black Coffee Evening Workout ------------
Do a brisk walk/jog/run for 45 1 Glass Coconut Water
Any healthy food (high in Protein & Very low in Carbs) not more than 250 ------------
Have your Dinner like mins
calories Options: NV - Grilled Chicken or Turkey Breast or fish + Vegetables | GARGLE your mouth after
Pauper MUST
V - Wheat Roti + Soya chunks or Tofu or Quorn or Egg [NO RICE] + every meal
07:00 to 08:30 PM
After 10 to 15 mins of Dinner have 100 ml of warm or bit hot Zeera Water

20 to 30 mins Glass of warm Almond or Soy Milk (100-150 ml) + Turmeric Powder
Soothing Drink
Before Bed Drink + Little bit of Jaggery Before Bed Rituals MUST DO
Brush your teeth before Bed 10,000
Bed Time 5 -10 Mins Meditation STEPS Today
Thank to the Almighty for the beautiful day and sleep peacefully like an angel.
09: 30 to 10:00 PM
 HFEN's Healthy Lifestyle Challenge Programme
Week-6 Challenges (Over 25 BMI) | Wednesday, DAY-38
Frequently Asked Questions
Q: Can I add honey or jaggery to coffee or green tea?
1
A: It is good to have coffee without any sweetner
 HFEN's Healthy Lifestyle Challenge Programme
Week-6 Challenges (Over 25 BMI) | Thursday, DAY-39
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time Did you know?- Series 4
Rise and Shine The exposure to pollutants,
05:30 AM
Morning Cleansing preservatives and pesticides
Drink MUST Mint Water (350 ml-500 ml)+ Fresh curry leaves (7 - 10 counts) + 1 small tomato has taken the average toxin
consumption by human
06:00 AM MUST DO beings to an all-time high.
Eat your Breakfast like These toxins get stored in
ONLY Fruits (Any healthy locally available fruits) +
King MUST Morning Rituals tissues and cells of our
after breakfast have 100 ml of warm water.
07:30 to 08:00 AM Oil Pulling (10 Mins) bodies and manifest in
+ 10 count Super Brain Yoga harmful health effects.By
Mid Day Healthy Bite detoxing your body you help
MUST A glass of Pomegranate Juice or Orange Juice + 10 Mins Pranayama
10:00 to 10:30 AM the vital organs cleanse
themselves of the toxins, and
enable the liver to function
Enjoy your Lunch like
All session ONLY Fruits (Any healthy locally available fruits) + after lunch have appropriately in excreting
Prince MUST them.
100 ml of warm water.
12:00 to 12:30 PM
ONLY FRUITS DAY
Nutrition AddOns
MUST 1 Multivitamin tablet + 1 codliver oil capsule ------------
01:00 PM
Drink ONLY detox water
POWER NAP
Normal water can be taken
Just for 15 to 20 Minutes once detox water is finished
Afternoon Power
between 1 PM to 3 PM ------------
Booster MUST ONLY Fruits (Any healthy locally available fruits)
03:00 PM GUAVA, WATER MELON,
MUSK MELON, CITRUS
FRUIT (E.G. ORANGE,
Evening Energiser TANGERINE, GRAPEFRUIT,
MUST Detox Water (If you have severe headache then try having a cup of Green tea) CLEMENTINE, LEMON, LIME)
05:00 PM
PLUMS, CHERRIES,
Evening Workout BERRIES, KIWI, MANGO,
Have your Dinner like Slow walk for 30mins JACKFRUIT and any other
ONLY Fruits (Any healthy locally available fruits) or
Pauper SOUP fruits
1 mixed fruits Smoothy - NO Citrous fruits + after Dinner have 100 ml of warm water. ------------
07:00 to 08:30 PM
1 Banana - (RED or YELLOW)

20 to 30 mins
Soothing Drink 150 ml of Ginger + Cinnamon Warm Water + bit of lemon juice with no honey
Before Bed Before Bed Rituals MUST DO
Brush your teeth before Bed 6,000 to 8,000
Bed Time 5 -10 Mins Meditation STEPS Today
Thank to the Almighty for the beautiful day and sleep peacefully like an angel.
09: 30 to 10:00 PM
 HFEN's Healthy Lifestyle Challenge Programme
Week-6 Challenges (Over 25 BMI) | Thursday, DAY-39
Frequently Asked Questions
Q: Do I need to refrigerate detox water?
1 A: Detox water has to be prepared the previous day as per the procedure mentioned in the recipes section and refrigerate overnight. Bring it out on the detox day morning
and allow it to come to room temperature before consuming it.

Q: Can we have mango/Chikku/Jackfruit?

2
A: Yes, you can have few pieces on detox day.

Q: Can we start drinking normal water if detox water is over?

3
A: Yes, you can drink normal water.

Q: I am diabetic, can I follow fruits day?

4
A: It is recommended not to follow fruits day, you can follow the previous day challenge again.
 HFEN's Healthy Lifestyle Challenge Programme
Week-6 Challenges (Over 25 BMI) | Friday, DAY-40
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time Did you know?- Series 5
Rise and Shine
05:30 AM Bottlegourd is loaded with
Morning Cleansing essential nutrients which
Ginger Water (350 ml-500 ml)+ Fresh curry leaves (7 - 10 counts) + 1 small
Drink MUST provides numerous health
tomato and beauty benefits. A
06:00 AM MUST DO
high level of water in the
Eat your Breakfast like bottle gourd keeps our
Millet Breakfast + Must have 1 small spoon of FLAX SEEDS + 5-10 gms of Coconut
King MUST Morning Rituals
+ after breakfast have 100 ml of warm water. skin well moisturized and
07:30 to 08:00 AM Oil Pulling (10 Mins)
hydrated, and thus makes
+ 10 count Super Brain Yoga
it soft and supple.
Mid Day Healthy Bite Any locally available Fruits + 1 Dates/Fig/Walnut/Brazilnut + 1 Almond + 1 Pistachio + + 10 Mins Pranayama
MUST Antioxidants in bottle
10:00 to 10:30 AM Sunflower & Sesame Seeds one small spoon+Green tea gourd enhance the
production of collagen
Enjoy your Lunch like Any healthy food (equally balanced fibre, protein, carbs, vitamins/minerals) (veg and maintain skin
Prince MUST or non veg) + 1 small bowl of steamed Moringa leaves or Spinach (no salt) elasticity.
12:00 to 12:30 PM (NO WHEAT) + after Lunch have 100 ml of warm water.

Nutrition AddOns NO WHEAT DAY

MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule
01:00 PM POWER NAP MILLET BREAKFAST
Just for 15 to 20 Minutes SPINACH LUNCH DAY
Afternoon Power ------------
between 1 PM to 3 PM
Booster MUST 1 Glass of buttermilk with curry leaves and bit of ginger & Green Chilli 2.5 to 3 Litres Water
03:00 PM ------------
1 Apple or Guava, 1 Orange,
Evening Energiser Evening Workout 1 Carrot, 1 tomato,
MUST A glass of Carrot Juice + bit of Ginger mixed
05:00 PM Do 3 sets of 1 small banana
25 jumping jacks ------------
1 Glass Coconut Water
Have your Dinner like (chair/beginners/intermediate)
------------
Pauper MUST Any healthy low calorie dinner + after Dinner have 100 ml of warm water. ------------ GARGLE your mouth after
07:00 to 08:30 PM Shower After Workout every meal

1 Glass of warm Skimmed milk, if it's not available then you can have whole
20 to 30 mins
Soothing Drink Milk (150 ml) + pinch of turmeric + few black pepper + pinch of cardamom + bit
Before Bed Before Bed Rituals MUST DO
of Jaggery + 1 chopped Garlic
Brush your teeth before Bed 10,000
Bed Time 5 -10 Mins Meditation STEPS Today
Thank to the Almighty for the wonderful day and sleep peacefully like an angel.
09: 30 to 10:00 PM
 HFEN's Healthy Lifestyle Challenge Programme
Week-6 Challenges (Over 25 BMI) | Friday, DAY-40
Frequently Asked Questions
Q: What is the substitute for milk for a person who is lactose intolerant or allergic to milk?
1
A: Almond milk/Soy milk can be had in place of cow milk

Q: Can we have coconut water in the evening during workout?

2
A: It is recommended to have coconut water before sunset.
 HFEN's Healthy Lifestyle Challenge Programme
Week-6 Challenges (Over 25 BMI) | Saturday, DAY-41
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time
Rise and Shine
05:30 AM
Morning Cleansing
Fig Water (350 ml-500 ml)+ Fresh curry leaves (7 - 10 counts) + 1 small Did you know?- Series 6
Drink MUST
tomato Black eyed beans are
06:00 AM MUST DO highly nutritious,rich in
Eat your Breakfast like Mixed vegetables Chunky Soup with Soya Chunks + Must have 1 small spoon of
fiber and protein, which
King MUST FLAX SEEDS/Flax Seed Powder + 5-10 gms of Coconut + after breakfast have Morning Rituals make them an excellent
07:30 to 08:00 AM 100 ml of warm water. Oil Pulling (10 Mins) energy source.They are
Any locally available Fruits + 1 Dates + 1 Apricot + 1 Almond + 1 Cashew Nut + 1 + 10 count Super Brain Yoga rich in antioxidants.Black
Mid Day Healthy Bite + 10 Mins Pranayama eyed peas are rich in
MUST Walnut + 1 Brazil Nut + 1 Pistachio + Sunflower, Flax Seeds & Sesame Seeds one
10:00 to 10:30 AM
small spoon soluble and insoluble
fiber, which helps the
Enjoy your Lunch like body with weight
Any Mixed lentils Soup with Carrot & Peas Chunks (300 -350ml) +
Prince MUST management.
after Lunch have 100 ml of warm water.
12:00 to 12:30 PM

Nutrition AddOns SOUP DAY

MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule ------------
01:00 PM
POWER NAP 2.5 to 3 Litres Water
Just for 15 to 20 Minutes ------------
Afternoon Power
between 1 PM to 3 PM 1 Egg,
Booster MUST Any healthy snack (green tea, coffee, Fruits (200 gm))
03:00 PM 1 Apple or Guava, 1
Orange,
1 Carrot, 1 tomato,
Evening Energiser Evening Workout
MUST 1 Glass of any healthy mixed Fruits Smoothie 1 small banana
05:00 PM Do 3 sets of the below
------------
15 mountain climbers 1 Glass Coconut Water
Have your Dinner like 15 situps ------------
Cabbage chunky soup veg with Egg or one spoon of any beans (250 ml) + 15 burpees
Pauper MUST GARGLE your mouth after
after Dinner have 100 ml of warm water. 30 secs plank hold
07:00 to 08:30 PM every meal
1 Glass of warm Skimmed milk, if it's not available then you can have whole
20 to 30 mins
Soothing Drink Milk (150 ml) + pinch of turmeric + few black pepper + pinch of cardamom + bit
Before Bed Before Bed Rituals MUST DO
of Jaggery + 1 chopped Garlic
5-10mins Meditation 10,000
Bed Time Brush your teeth before Bed STEPS Today
Thank to the Almighty for the wonderful day and sleep peacefully like an angel.
09: 30 to 10:00 PM
 HFEN's Healthy Lifestyle Challenge Programme
Week-6 Challenges (Over 25 BMI) | Saturday, DAY-41
Frequently Asked Questions
Q: Can we use moringa powder to make soup if we don’t get fresh drumstick leaves?
1
A: It is recommended to use fresh drumstick leaves to make the soup, you can use homemade drumstick leaves powder for soup if you don’t get fresh ones

Q: Can we use ready to make soup available in market?

2
A: Strictly NO, please take fresh home made soups.

Q: What is the substitute for milk for a person who is lactose intolerant or allergic to milk?
3
A: Almond milk/Soy milk can be had in place of cow milk

Q: Can we have coconut water in the evening during workout?

4
A: It is recommended to have coconut water before sunset.
 HFEN's Healthy Lifestyle Challenge Programme
Week-6 Challenges (Over 25 BMI) | Sunday, DAY-42
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time
Rise and Shine
05:30 AM
Morning Cleansing
Aloe Vera (Sugar Free) water (350 ml-500 ml) + Fresh curry leaves (7 - 10 counts)
Drink MUST
+ 1 small tomato
06:00 AM MUST DO 'Let food be thy medicine
Eat your Breakfast like Morning Rituals and medicine be thy food"
Idli/Dosa with Coconut Chutney & Sambar or Poha/Roti with any Subjee +
King MUST Oil Pulling (10 Mins)
07:30 to 08:00 AM
1 small spoon of FLAX SEED powder HEALTHY FOOD
+ 10 count Super Brain Yoga
+ 10 Mins Pranayama
CARNIVAL DAY
Any locally available Fruits + 1 Dates + 1 Apricot + 1 Almond + 1 Cashew Nut + 1
Mid Day Healthy Bite (Please wait for more
MUST Walnut + 1 Brazil Nut + 1 Pistachio + Sunflower, Flax Seeds & Sesame Seeds one
10:00 to 10:30 AM communication)
small spoon + 1 Green Tea
Enjoy your Lunch like
Veg or Non Veg Biryani + anyone dessert + After lunch have 100 ml of
Prince FEAST DAY
12:00 to 12:30 PM warm Zeera water.

Nutrition AddOns FEAST DAY

MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule ------------
01:00 PM POWER NAP
Just for 15 to 20 Minutes 2.5 to 3 Litres Water
Afternoon Power ------------
between 1 PM to 3 PM
Booster MUST 1 Glass of buttermilk with curry leaves and bit of ginger & Green Chilli 1 Egg, 1 Apple or Guava, 1
03:00 PM Orange,
1 Carrot, 1 tomato,
Evening Energiser 1 small banana
MUST Green tea or black coffee + one handful of boiled peanut (no salt) Evening Workout
05:00 PM
------------
Brisk walk/jog/run for 60mins
1 Glass Coconut Water
Have your Dinner like ------------
Low calorie Chunky Cabbage or mixed Veg Soup (NO NON VEG) + after dinner ------------
Pauper MUST Shower After Workout
have 100 ml of warm water. GARGLE your mouth after
07:00 to 08:30 PM every meal
20 to 30 mins
Soothing Drink Fat Burning Drink (150 ml)
Before Bed Drink Before Bed Rituals MUST DO
Brush your teeth before Bed 15,000
Bed Time 5 -10 Mins Meditation STEPS Today
Thank to the Almighty for the beautiful day and sleep peacefully like an angel.
09: 30 to 10:00 PM
 HFEN's Healthy Lifestyle Challenge Programme
Week-6 Challenges (Over 25 BMI) | Sunday, DAY-42
Frequently Asked Questions
Q: Can I add honey or jaggery to coffee or green tea?
1
A: It is good to have coffee without any sweetner

Q: If it must to do 15000 Steps today?

2
A: Yes, it is mandatory to do 15000 Steps to enjoy the feast today.
 HFEN's Healthy Lifestyle Challenge Programme
Week-6 Challenges (Over 25 BMI)
DAYS HFEN Morning Drinks Recipe

Regular Morning Drink (without Honey)

MONDAY Boil the water with a bit of turmeric powder and few cut pieces of lime or lemon, filter it and have it once the water temperature has come
down to lukewarm water temperature.

Coriander Water
TUESDAY Boil the water with Coriander leaves for few minutes and filter it. Later once the water temperature has come down to
lukewarm water temperature, mix with a bit of honey (manuka), a bit of turmerice powder and lime or lemon juice

Fenugreek Water
WEDNESDAY Soak the water with a bit of turmeric powder, spoon of fenugreek and few cut pieces of lime or lemon over night. Boil that water in the morning and filter
it and have it once the water temperature has come down to lukewarm water temperature.

Mint Water
THURSDAY Boil the water with mint leaves for few minutes and filter it. Later once the water temperature has come down to lukewarm
water temperature., mix with a bit of honey (manuka) and lime or lemon juice.

Ginger Water
FRIDAY Boil the water with the Ginger cut into small pieces for few minutes and filter it. Later once the water temperature has come
down to lukewarm water temperature, mix with a bit of honey (manuka), bit of turmeric powder and lime or lemon juice

Fig Water
SATURDAY Cut 2 or 3 dry figs into small pieces and soak it in a 350 to 500 ml of water and leave it overnight. Next day morning filter it
and just drink the water.

Aloe Vera Water

Boil the water for a few minutes. Later once the water temperature has come down, mix with a 2 tablespoons of Aloe vera
SUNDAY
juice (sugar free) OR use fresh Aloe vera juice with a bit of honey (manuka)
 HFEN's Healthy Lifestyle Challenge Programme
Week-6 Challenges (Over 25 BMI)
DAYS HFEN Before Bed Fat Burning Drinks Recipe

Fat Burning Drink (150 ml)

Day 37 & 42
Take a handful of Corriander Leaves + Few pieces of fresh Ginger + 2 Cinnamon Sticks + few Black Pepper Corns and boil these ingredients with 300 ml
of water until it become half of it. Filter it and drink it immediately (warm/hot sip by sip)
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-6 Challenges (Over 25 BMI)
Food Recipes
Ragi Dosa https://www.indianhealthyrecipes.com/ragi-dosa-recipe/
Ragi Upma https://www.indianhealthyrecipes.com/ragi-rava-upma-recipe/
Ragi Poridge https://recipes.timesofindia.com/recipes/ragi-porridge/rs68685771.cms
Sundal Recipes https://www.vangasamaikalam.com/search?q=sundal
Ragi Idli https://veggibites.blogspot.com/2016/02/ragi-idli.html
Millet Upma https://www.saffrontrail.com/thinai-recipe-panivaragu-upma-millet-upma/
Millet Pongal https://rakskitchen.net/samai-pongal-little-millet-pongal-recipe/
Millet Porridge https://fountainavenuekitchen.com/millet-breakfast-porridge/
Oats Porridge https://www.bbcgoodfood.com/howto/guide/how-make-porridge-best-breakfast-ever
Oats Upma https://www.indianhealthyrecipes.com/oats-upma/
Masala Oats https://www.indianhealthyrecipes.com/masala-oats-recipe/
Multigrain Millet Porridge https://www.mylittlemoppet.com/multigrain-millet-porridge-recipe/
Vegetable Soups https://www.bbcgoodfood.com/recipes/collection/vegetable-soup
Take a big jar with 2 litres of water and add cut cucumber half + water melon 300 gms + 1 lemon or lime + handful of mints.
Detox water Mix it well and make it ready by Wednesday Evening,refrigerate overnight. Bring it to room temperature before you use it
on Thursday
Heart Helper Smoothie Please check Facebook closed group for receipe
Cabbage soup Please check Facebook closed group for receipe
Vitamin Booster smoothie Please check Facebook closed group for receipe
Sundal Recipes https://www.vangasamaikalam.com/search?q=sundal

Drumstick (Moringa) Leaves Soup Recipe https://recipes.timesofindia.com/recipes/drumstick-leaves-soup/rs60074011.cms

https://www.virundhombal.com/2017/01/drumstick-leaves-thuvaram.html
Moringa Leaves
https://www.saffrontrail.com/14-ways-cook-eat-drumstick-moringa-leaves/