Hydration: Glass of warm water infused with juice of half a lemon and one teaspoon of honey

upon waking

Lifestyle: 10-15 minutes of stretching and meditate

Breakfast: Scrambled eggs (2 free range and organic eggs), ¼ red onion, 5 springs of flat leaf
parsley, 5 halved cherry tomatoes, ½ red bell pepper, ½ teaspoon olive oil, sprinkle of black
pepper and slice of wholemeal bread toast.

Hydration: 200ml coconut water

Nutraceuticals: taken with breakfast: 1 capsule of Bio-kult Advanced probiotic, 1 capsule

Nordic Naturals Complete Omega and 1 capsule Viridian Multi-Phytonutrient Multivitamin
Complex

Mid-morning snack: Small pot of coconut yoghurt with handful of raspberries, blueberries, ½
teaspoon of chia seeds and ½ teaspoon of flaxseeds

Hydration: Nettle tea and glass of water

Lifestyle: NEAT exercise throughout the day, including carrying groceries, taking the stairs,
adding in steps, walking or biking to work if possible

Lunchtime: 1 medium bowl of pre-prepared homemade tomato basil soup made with organic
vegetable bouillon, canned and fresh tomatoes, onion, garlic, carrots, olive oil, red peppers
flakes, basil pesto with pumpernickel bread with organic butter

Nutraceuticals: taken with lunch: 1 capsule of Bio-kult Advanced probiotic and 1 capsule of
Viridian Multi-Phytonutrient Multivitamin Complex

Lifestyle: Approximately 30 minutes to serve, eat and digest food in a relaxed manner in a
social setting if practical followed by brisk 20 minutes’ walk outdoors

Mid afternoon snack: 5 Carrots and 5 celery sticks with shop-bought good quality or
homemade 2 tablespoons of hummus

Hydration: Fresh mint with water and glass of water throughout the afternoon

Institute of Health Sciences 2015

1 teaspoon of apple cider vinegar diluted in a glass of water, approximately 20-30 minutes
before dinner

Dinner: Baked salmon using coconut oil, served with asparagus, brown rice and fresh
vegetable that is compose of lettuce, 2 radishes, 5 cherry tomatoes, ½ bell pepper, ¼ red onion,
½ cucumber, handful of mix seeds (sunflower, pumpkin, sesam) and seaweed nori toasted and
sprinkled into the salad.

Dessert: Apple chips sprinkled with cinnamon

Hydration: Throughout the day approximately 1-1.5 litres of water (infused with
mint/cucumber/lemon/lime/parsley according taste) including herbal teas at least 30 minutes
away inbetween meals

Lifestyle: Evening exercise (before or at least one hour after evening meal): 30 minutes’
exercise such as swimming followed by use of sauna and steam room

Sleep no sooner than 3 hours after last meal with at least 30-minute wind-down period (bath,
reading or meditation) using sleep hygiene tips.

Institute of Health Sciences 2015