Deepa & family 2023

Suggested-12 week plan

Please note, the below suggestions are just a guideline.
Please incorporate/ implement 1 step at a time.
In case you deviate from these guidelines- please drop any associated guilt.

Summary of suggestions:
Nutrition/Diet Reset.
Yoga Sadhana- minimum 2ce week.
Yoga/Exercise/ Sports- minimum 2ce week- 30- 45mins.
(Martial Art-Kalaripayattu or Judo/Karate, or basketball or football or Parkour).
2ce a week- Head to Feet Full Abhyanga (ears+ face included).
Every night 30 mins before bedtime- Pada Abhyanga (feet).

Nutrition & Lifestyle Reset-

Wake up- Early morning drink for 2 weeks (can repeat 1ce a month).
1 Tsp Triphala powder (OR 2 capsules)+1/2 tsp pure turmeric+ 1/4 tsp ginger pwder+ 1 pinch black pepper
pwder+1tsp warmed cow ghee, mixed into half glass warm water.
(+1 glass water- optional).

After 20 minutes (or carry to school, try to have before 10am)-

Green Juice: 1/2 glass water,
4 stalks curry leaf+ 1 amla+ 1 small bunch oriander/dhania leaves & stalks. Blend all, strain and drink.**
(If nothing available- only curry leaves are ok & dry amla is ok).

After 30 to 60 minutes/ or carry as school snack -

1 bowl of fruit** (can be stewed also if you wish in winter, can add coconut milk or cashew or almond cream on
top).
OR
Coconut water/coconut milk+ banana+dates, or soaked dry fruit, + dalchini powder or spice flavouring
(+chocolate optional)- as shake or smoothie or pudding.

Breakfast** or Tiffin or School Lunch (options):

Poha+ lot of veggies+ hot ghee.
Millet poha/upma with veggies+ ghee.
Jowar aloo or sabji stuffed paratha with achar.
Mung dal / besan chila+ chutney.
Millet or rice dosa /idlis+ chutney.
Millet pancakes with honey+ ghee or little butter (normal or vegan).
Oats porridge with coconut or cashew milk+ dates+ nuts+ coconut.
(Above are suggestions, please add more options,that can be had for lunch or dinner also. Mainly avoid wheat,
dairy milk & processed sugar ).

Home Lunch/ Dinner**

1 bowl/cup- Home made Soup (optional), but good for winter.**
After 15 minutes-
2 large portions vegetables+ 1 portion rice or millet** in any form+1 portion mung dal.
Millets or oat bread or roti+
grilled veggies or eggs**.
Vegetable or egg cutlets with grilled veggies.
Rice or lentil or millet pastas or noodles with veggies etc.
(1 tbsp mixed seed powder added to food)**.

Snack-
Afternoon (2 hours after a meal)-
1 handful unsalted nuts (not mixed nuts).
Or
Makhanas roasted with ghee, can add black salt+ pepper/ spice powder.

Early evening before 6.30pm-

1 small portion fruit or 1 cup soup.

Dinner-
Try to eat before 7.30/8pm.
If hungry late at night- have a small bowl soup or banana or papaya.

Daily Night Practices-

Pada abhyanga, 2 hours after a meal & 20 minutes before bed time (feet massage) 5 minutes, with hot oil-
pure sesame oil or krya abhyanga oil.
https://youtu.be/Gb4qLaPP4jg
& 2-3 drops warm ghee or sesame oil in the navel.

Weekly Day Practices-

Twice week- (day time only). Head/scalp massage deep oiling with hot oil- pure sesame oil or krya shiro
abhyanga oil.

Twice week- (before 10am only). Body massage/ abhyanga, oiling body with hot oil- pure sesame oil or krya
body abhyanga oil.
+ few drops oil in navel.

Notes for reference:

Rice- Preferably whole rice or hand pounded rice.

Bread- oats/millet based. breads, reduce wheat & milk to the maximum.

Millet- When eating any millet, always add extra good grease- cow ghee, coconut oil, sesame oil.
(Jowar, Bajra, Ragi, Kodo, Kutki, Samak, Singhada atta)

Ghee- only cows ghee (heated).

Dal/lentil- try to eat more mung dals, try and reduce other dals. Mung dal can use as base for
soups/sambhar/dal.
(Add amla to dal or sabji).

Fruit- try and eat 1 type of fruit at one type, avoid mixing fruit.
Soaked dates/monacas, dry fruit (not nuts) can be added to smoothies/porridge etc.
Soup- can add lemon, coriander+ ghee.

Use more/increase-
Ginger
Black pepper
Long-pepper
Jeera
Turmeric
Curry leaf
Coriander
Parsley
Cow ghee
Pure- Coconut oil, Sesame oil, mustard oil
Hing
Mixed Seed Powder
Double your intake of seasonal veggies & fruit.

Avoid/reduce-
Raw food
Tomato
Tamarind
Red chilly
Rajma
Chana dal
Masoor dal
White sugar- can try jaggery, coconu sugar, palm sugar.
Processed wheat- wheat atta, maida, wheat sooji, wheat pastas.

Fibre from green juice- can be used alongwith with coconut, amla, seasoning etc and made into chutney

Mixed seeds powder-dry grind, keep in fridge make enough for 1-2 weeks.
Equal portions of flax, sesame, sunflower, pumpkin, isabgol).

Disclaimer- these suggestions are as per teachers assesment conducted during 1on1 or therapy sessions.
These suggestions apply only for Swathika & family and should not be copied or used for other individuals.