DISEASE SPECIFIC EVIDENCE BASED NUTRITION THERAPY

Start your day with 2-4glasses of copper charged water followed by 1 clove raw garlic on empty stomach

Morning drink options with 2 tbsp soaked chia seeds ( @ 7am)

• 1 glass lemon water

• 1 cup pudina tea

• 1 glass methi seeds water

• 1 cup cinnamon tea

• 1 glass warm water with 20ml apple cider vinegar

• 1 glass aloevera juice

• 1 glass jeera, coriander seeds, fennel seeds water

• 1 glass raw turmeric , black pepper tea

• 1 glass ashgourd juice

• 1 glass beetroot amla juice

• 1 glass ajwain water

• 1 cup guava leaves infused tea

• 1 cup lemongrass tea

NATURE IS THE BEST HEALER RETURN TO NATURE

 Breakfast options (8am – 9am)
• 2 glasses ragi ganji with buttermilk

• 2 green gram dosa with peanut, flax seed chutney

• 1 bowl oats with homemade almond milk, soaked dry fruits, apple and cinnamon

• 3 oats idli + sambar

• 1 -2 stuffed methi paratha with 1 cup curd

• 200gram poha upma with peanuts

• 1-2 stuffed homemade panneer paratha with 1 cup curd

Mid morning / evening snack options (11:30am & 5pm)

• 1 bowl sprouts salad

• 8 soaked almonds with 1 bowl papaya/watermelon/muskmelon/guava/apple

• 1 bowl raw carrot and cucumber slices

• 50 g -70 g boiled black channa salad

• 1 cup green tea with dry roasted channa

• 1 small bowl dry roasted makhana with 1 cup ginger lemon tea

• 1 tbsp each of dry roasted pumpkin seeds, flax seeds, watermelon seeds, sunflower seeds, sesame seeds

• 1 big bowl seasonal fruits with 8 soaked almonds

• 1 bowl mixed vegetable salad with 1 tbsp roasted pumpkin seeds

NATURE IS THE BEST HEALER RETURN TO NATURE

 Lunch & Dinner options (3 course meal – before 1:30pm & 7pm )

First course : 1 amla & a seasonal fruit

Second course : raw vegetable salad

Third course :

• 1 - 2 jowar/wheat roti + 2 bowls homemade green leafy vegetable dal + 1 bowl curd/ 1 glass buttermilk
with 1 tsp methi powder

• 1 bowl moong dal khichdi + 1 bowl curd/buttermilk

• 1 bowl brown rice + 2 bowls rajma/chickpeas + buttermilk/curd

• 1 chapati + 50g homemade panneer/tofu bhurji + 50g boiled black chickpeas/kidney beans

• 1 bowl brown rice mixed veg pulao + cucumber raita/buttermilk

• 1 stuffed panneer/tofu paratha with curd

• 1-2 millet/quinoa mixed veg soya chunk pulao with curd/buttermilk

Have a cup of pudina tea/green tea 30min after lunch and dinner.

Soak all rice, millets, legumes and pulses for atleast 4hrs before cooking.

Chew well, slowly, mindfully & visualize the food healing your body.

Offer gratitude for the food you eat.

Never overstuff yourself. Eat only half stomach full.

Avoid deep fries, maida, refined & packed foods.

Early dinner is a must.

DR. VINDHYA GANGADHAR VARMA

MEDICAL DIRECTOR

NATURE IS THE BEST HEALER RETURN TO NATURE

NATURE IS THE BEST HEALER RETURN TO NATURE