Your Morning Routine


Wake up


  • Wash your face by splashing water on it.
  • Massage your face and perform eye strengthening exercises.
  • Brush your teeth.
  • Scrape your tongue, preferably with a copper or stainless steel scraper, or use a spoon.
  • Do oil pulling (swishing oil in your mouth) with coconut, sesame, or olive oil, then massage your gums with your index finger.
  • Drink 1-2 glasses of warm water, preferably kept in a copper vessel overnight.
  • Evacuate your bowels.
  • Massage yourself with oil. You may use coconut, sesame, or essential oils.



Blessings or Prayers
Affirmation of the Day:
“I accept challenges enthusiastically as I move towards my goals for a healthier life.”

Yoga, Pranayama and Meditation


Air Element Yoga
The air element represents the ability to move freely, lightly, and let the prana flow effortlessly. It relates to our body’s innate wisdom and discerning intelligence, mental agility, and logical thinking. Today’s elemental yoga focuses on chest opening poses like the diamond pose, cow face pose, and pranayama that penetrates all levels of our body and mind.


Around 10 minutes after your yoga practive, shower or take a bath. Use lukewarm water for the head, and warm water (not too hot and too cold) for the rest of the body.


Menu of the Day


Prepare and have breakfast
Juice: Kale, Celery, Carrot
Rice Flour Porridge with Raisins (GF) or
Semolina Paleo Porridge (non-GF)


Prepare and drink herbal tea
Digestive Tea with Basil, Cumin, and Cinnamon



Prepare lunch
Quinoa Salad



Lunch time


Prepare and drink herbal tea
Immune-boosting Tea with Basil, Cumin, and Cinnamon


Prepare dinner
Beetroot Soup
Khichadi Dal


Dinner time



  • Breakfast (Gluten-Free recipe only): soak 50 g quinoa to make Quinoa Porridge.
  • Lunch: soak 50 g lentils to make Khichadi Dal.
  • Lunch: if you choose to substitute rice with quinoa to make Khichadi Dal, soak 50 g quinoa in a separate bowl.
  • Dinner: if you choose to substitute rice with quinoa to make Tamarind/Lemon Rice, soak 60 g quinoa in a separate bowl.

Good Night!


Sleep well
As a part of improving your health and immune system it is important to have a good night’s sleep. And to improve your biological rhythm, try to sleep at 22:00 every day during this program and consider continuing the positive health habit afterward.

What’s In Store for You Tomorrow


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