HFEN's 90 Days Healthy Lifestyle

Challenge Programme

Week-13 Challenge
Dedicated to our Soldiers
 HFEN's 90 Days Healthy Lifestyle Challenge Programme
Week-13 Challenges (Over 25 BMI) | Monday DAY-85
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time MUST DO
Rise and Shine Morning Rituals
05:30 AM This day is Dedicated to
Oil Pulling (10 Mins) all the
Morning Drink Two fresh Raw ladies finger (Okra) + Have Regular Morning drink (300 - 350 ml)+ Fresh
REGULAR 5 Mins Steaming + SOLDIERS
06:00 AM curry leaves (7 - 10 counts)
Exercise to increase Immunity
Breakfast Cabbage soup (Recipe Check FB group)+ Must have 1 small spoon of FLAX SEEDS + 5- (Pls check the shared video clip)
SOUP
07:30 to 08:00 AM 10 gms of Coconut.After Breakfast have 100 ml of hot water + 10 count Super Brain Yoga
1 Guava + 1 Orange + 1 Almond + 1 Walnut + 1 Dates + 1 Cashew or Pine nuts + 1 + 10 Mins Pranayama
Morning Snack Morning Workout
MUST Apricot + 1 Pista + 1 Brazil Nut + 5 small Rasins + one small spoon of mixed Healthy
10:00 to 10:30 AM
seeds (Sunflower, pumpkin, sesame) + Green Tea HFEN OFWS
Power-Pack Tabata or
Lunch Any healthy food (equally balanced fibre, protein, carbs, vitamins/minerals) + Add 1
NO RICE Inner Awakening Yoga
12:00 to 12:30 PM small tea spoon of Ghee in your food (NO RICE) + After Lunch have 100 ml of hot water

Supplements NO RICE DAY

MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule POWER NAP -----------
01:00 PM
Just for 15 to 20 Minutes 3 Litre Water MUST
Afternoon Snack 1 Pear + Any berries or Cherries Or Grapes + 2 small pieces of Dark Chocolate (high in
MUST between 1 PM to 3 PM -----------
03:00 PM Cocoa)
Evening Snack You could have
JUICE One glass of Carrot juice 500 ml coconut water
05:00 PM Evening Workout
-----------
REST
Dinner Red Juice (Vegetable + Fruits) -One tall glass (Please see Facebook Group for recipe)+ Must have 1 full egg or 2 Egg
JUICE Whole Body Massage & take a
07:00 to 08:30 PM After Dinner have 100 ml of hot water. whites + 1 yolk
good BATH
-----------
GARGLE your mouth after
every meal
20 to 30 mins Glass of warm skimmed milk (100-150 ml) + bit of turmeric powder + Black Pepper + -----------
Night Drink Before Bed Rituals
Before Bed Drink bit of saffron
5 Mins Steaming + 5 Mins MUST DO
Turmeric Herbal Smoking 12,000
Brush your teeth before Bed STEPS Today
Bed Time 5 -10 Mins Meditation
Thank to the Almighty for the beautiful day and sleep peacefully like an angel.
09: 30 to 10:00 PM
 HFEN's 90 Days Healthy Lifestyle Challenge Programme
Week-13 Challenges (Over 25 BMI) | Monday DAY-85
Frequently Asked Questions
Q: Are rice flakes/rava allowed?
1
A: No rice made items - poha/rava/dosa/idli not allowed

Q: Can I add honey or jaggery to coffee or green tea?

2
A: It is good to have coffee without any sweetner
 HFEN's 90 Days Healthy Lifestyle Challenge Programme
Week-13 Challenges (Over 25 BMI) | Tuesday, DAY-86
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time
Rise and Shine
05:30 AM MUST DO This day is Dedicated to
all the
Morning Drink Two fresh Raw ladies finger (Okra)+ GINGER Water (200-250ml)+ Fresh curry leaves (7 - SOLDIERS
GINGER Morning Rituals
06:00 AM 10 counts)
Oil Pulling (10 Mins)
Breakfast Any healthy Millet food + Must have 1 small spoon of FLAX SEEDS (NO WHEAT) + 5-10 Exercise to increase Immunity
MILLET (Pls check the shared video clip)
07:30 to 08:00 AM gms of Coconut.After Breakfast have 100 ml of hot water
+ 10 count Super Brain Yoga
1 Guava + 1 Orange + 1 Almond + 1 Walnut + 1 Dates + 1 Cashew or Pine nuts + 1
Morning Snack + 10 Mins Pranayama
MUST Apricot + 1 Pista + 1 Brazil Nut + 5 small Rasins + one small spoon of mixed Healthy
10:00 to 10:30 AM ------------
seeds (Sunflower, pumpkin, sesame) + Green Tea
Morning Workout
HFEN OFWS NO WHEAT DAY
Lunch Vegetable Brown Rice (Please See Facebook Group for Recipe) + After Lunch have 100
NO WHEAT SCULPT & SHAPE -----------
12:00 to 12:30 PM ml of hot water
DETOX FOOT BATH
(Please see FB group for
Supplements details)
MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule
01:00 PM POWER NAP -----------
Just for 15 to 20 Minutes 3 Litre Water MUST
Afternoon Snack 1 Pear + Any berries or Cherries Or Grapes + 2 small pieces of Dark Chocolate (high in between 1 PM to 3 PM -----------
MUST
03:00 PM Cocoa) You could have
500 ml coconut water
Evening Snack Evening Workout -----------
JUICE One glass of Carrot juice
05:00 PM HFEN OFWS Can have ButterMilk
-----------
SWEAT ZONE
GARGLE your mouth after
Dinner ------------
MUST Any healthy low calorie food (NO wheat) + After Dinner have 100 ml of hot water. every meal
07:00 to 08:30 PM Shower After Workout
-----------
20 to 30 mins
Before Bed Rituals
MUST DO
Night Drink Glass of warm Almond milk (100-150 ml)
Before Bed
5 Mins Steaming 12,000
Brush your teeth before Bed STEPS Today
Bed Time
Thank to the Almighty for the wonderful day and sleep peacefully like an angel. 5 -10 Mins Meditation
09: 30 to 10:00 PM
 HFEN's 90 Days Healthy Lifestyle Challenge Programme
Week-13 Challenges (Over 25 BMI) | Tuesday, DAY-86
Frequently Asked Questions
Q: I don’t get almond milk in my place, what is the alternative
1
A: Please have a skimmed cow milk.
 HFEN's 90 Days Healthy Lifestyle Challenge Programme
Week-13 Challenges (Over 25 BMI) | Wednesday, DAY-87
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time This day is Dedicated to
05:30 AM
Rise and Shine MUST DO all the
Morning Rituals SOLDIERS
Morning Drink 2 Amla or Clementine (Tangerines) or Grapefruit or Saathukudi (Mosambi) + 1 small Oil Pulling (10 Mins)
ZEERA 5 Mins Steaming +
06:00 AM tomato and ZEERA Water (200-250ml) + Fresh curry leaves (7 - 10 counts)
Exercise to increase Immunity
(Pls check the shared video clip)
Breakfast
MUST Any healthy fruits + 10 count Super Brain Yoga
07:30 to 08:00 AM
+ 10 Mins Pranayama
------------
Morning Snack Morning Workout
MUST 1 Apple + 1 Orange + Guava or Papaya
10:00 to 10:30 AM
HFEN OFWS ONLY FRUITS DAY
TONE- TIME or CIRCUIT - EASE or ------------
Lunch Get Up - Step Up Drink ONLY detox water
MUST All session ONLY Fruits (only 1 RED Banana OR Normal Banana) Normal water can be taken once
12:00 to 12:30 PM
detox water is finished
Supplements ------------
MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule POWER NAP If you have diabetes then please
01:00 PM
Afternoon Snack 1 Pear + Any berries or Cherries Or Grapes + 2 small pieces of Dark Chocolate (high in Just for 15 to 20 Minutes do not follow FRUITS Day rather
MUST between 1 PM to 3 PM follow Tuesday Challenges and do
03:00 PM Cocoa)
not post pictures on whatsapp
Evening Workout group
Evening Snack
05:00 PM
MUST Any healthy fruits HFEN OFWS ------------
REGIMENT-2020 GUAVA, WATER MELON, MUSK
MELON, CITRUS FRUIT (E.G.
Dinner ------------
MUST ONLY Fruits (NO Bananas & NO Citrus Fruits) ORANGE, TANGERINE,
07:00 to 08:30 PM Shower After Workout
GRAPEFRUIT, CLEMENTINE,
20 to 30 mins LEMON, LIME) PLUMS, CHERRIES,
Night Drink None Before Bed Rituals BERRIES, KIWI, MANGO,
Before Bed Drink
5 Mins Steaming + JACKFRUIT and any other fruits
5 Mins Turmeric Herbal Smoking ------------
1 Banana - (RED or YELLOW)
Bed Time Brush your teeth before Bed
Thank to the Almighty for the beautiful day and sleep peacefully like an angel. ------------
09: 30 to 10:00 PM 5 -10 Mins Meditation
MUST DO
10,000 STEPS TODAY
 HFEN's 90 Days Healthy Lifestyle Challenge Programme
Week-13 Challenges (Over 25 BMI) | Wednesday, DAY-87
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 90 Days Healthy Lifestyle Challenge Programme
Week-13 Challenges (Over 25 BMI) | Thursday, DAY-88
SESSIONS FOOD CHALLENGE FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE

Wake Up Time
Rise and Shine This day is Dedicated to
05:30 AM MUST DO all the
SOLDIERS
Morning Drink Two fresh Raw ladies finger (Okra)+ 1 small tomato and Aloe vera Water (200-250ml) Morning Rituals
ALOEVERA
06:00 AM + Fresh curry leaves (7 - 10 counts) Oil Pulling (10 Mins)
5 Mins Steaming +
Exercise to increase Immunity
Breakfast Hearty Red Lentil Soup (Check FB Group for recipe) + Must have 1 small spoon of
SOUP (Pls check the shared video clip)
07:30 to 08:00 AM FLAX SEEDS + After Breakfast have 100 ml of hot water
+ 10 count Super Brain Yoga
1 Guava + 1 Orange + 1 Almond + 1 Walnut + 1 Dates + 1 Cashew or Pine nuts + 1 + 10 Mins Pranayama
Morning Snack ------------
MUST Apricot + 1 Pista + 1 Brazil Nut + 5 small Rasins + one small spoon of mixed Healthy SOUP DAY
10:00 to 10:30 AM Morning Workout
seeds (Sunflower, pumpkin, sesame) + Green Tea
-----------
HFEN OFWS
Any healthy SOUP veg or non veg (add 2 small pieces of coconut)+ After Lunch have PROTEIN HAIR WASH
Lunch #mkf_UBWO or YOGA FIT
SOUP (See Facebook group for
12:00 to 12:30 PM 100 ml of hot water
Recipe)
-----------
Supplements 3 Litre Water MUST
MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule
01:00 PM POWER NAP -----------
Just for 15 to 20 Minutes You could have
Afternoon Snack 1 Pear + Any berries or Cherries Or Grapes + 2 small pieces of Dark Chocolate (high in between 1 PM to 3 PM 500 ml coconut water
MUST
03:00 PM Cocoa) -----------
Evening Workout Must have 1 full egg or 2 Egg
Evening Snack HFEN OFWS whites + 1 yolk
MUST Green tea + 1 Banana
05:00 PM -----------
Wonder Woman Workout
GARGLE your mouth after
Dinner Herbed Spinach Soup (Check FB group for recipe) + After Dinner have 100 ml of hot ------------
MUST every meal
07:00 to 08:30 PM water. Shower After Workout
-----------
20 to 30 mins Glass of warm skimmed milk (100-150 ml) + bit of turmeric powder + Black Pepper + MUST DO
Night Drink Before Bed Rituals
Before Bed Drink bit of saffron 12,000
5 Mins Steaming
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 90 Days Healthy Lifestyle Challenge Programme
Week-13 Challenges (Over 25 BMI) | Thursday, DAY-88
Frequently Asked Questions
Q: Can I use instant soup that is available in market?
1
A: Please have fresh home made soups, instant soups will have other preservatives added.
 HFEN's 90 Days Healthy Lifestyle Challenge Programme
Week-13 Challenges (Over 25 BMI) | Friday, DAY-89
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time
Rise and Shine MUST DO
05:30 AM This day is Dedicated to
all the
Morning Drink 2 Amla or Clementine (Tangerines)/Grapefruit/Saathukudi (Mosambi) + 1 small tomato Morning Rituals
WHEATGRASS SOLDIERS
06:00 AM and WHEATGRASS DRINK (200-250ml) + Fresh curry leaves (7 - 10 counts) Oil Pulling (10 Mins)
Exercise to increase Immunity
(Pls check the shared video clip)
Breakfast Idli or Dosa or Roti or any healthy food + Must have 1 small spoon of FLAX SEEDS
MUST + 10 count Super Brain Yoga
07:30 to 08:00 AM + 5-10 gms of Coconut + After Breakfast have 100 ml of hot water
+ 10 Mins Pranayama
1 Guava + 1 Orange + 1 Almond + 1 Walnut + 1 Dates + 1 Cashew or Pine nuts + 1 ------------
Morning Snack Morning Workout
MUST Apricot + 1 Pista + 1 Brazil Nut + 5 small Rasins + one small spoon of mixed Healthy
10:00 to 10:30 AM
seeds (Sunflower, pumpkin, sesame) + Green Tea HFEN OFWS
SHORT BLASTER (or)
Lunch Pudina Rice (Please check Facebook Group for recipe) VEGAN Day
VEGAN YES TO YOGA
12:00 to 12:30 PM After Lunch have 100 ml of hot water -----------
NO EGG
Supplements -----------
MUST 1 Multivitamin tablet
01:00 PM POWER NAP NO Non-Veg
Just for 15 to 20 Minutes -----------
Afternoon Snack 1 Pear + Any berries or Cherries Or Grapes + 2 small pieces of Dark Chocolate (high in between 1 PM to 3 PM NO Milk
MUST
03:00 PM Cocoa) -----------
NO Yogurt
Evening Snack Evening Workout -----------
MUST One glass of Carrot juice 3 Litre Water MUST
05:00 PM HFEN OFWS
-----------
SWEAT ZONE You could have
Dinner Any healthy food (equally balanced fibre, protein, carbs, vitamins/minerals)+ After ------------ 500 ml coconut water
MUST
07:00 to 08:30 PM Dinner have 100 ml of hot water. Shower After Workout -----------
GARGLE your mouth after
20 to 30 mins Before Bed Rituals every meal
Night Drink Glass of warm Almond milk (100-150 ml) + 1 Apple
Before Bed Drink UNWIND SOUND-BATH -----------
5 Mins Steaming +
5 Mins Turmeric Herbal Smoking
MUST DO
Bed Time
Thank to the Almighty for the wonderful day and sleep peacefully like an angel.
09: 30 to 10:00 PM Brush your teeth before Bed 12,000
STEPS Today
 HFEN's 90 Days Healthy Lifestyle Challenge Programme
Week-13 Challenges (Over 25 BMI) | Friday, DAY-89
Frequently Asked Questions
Q: Can I have idli/dosa made of rice batter?
1
A: Yes, you can have.
 HFEN's 90 Days Healthy Lifestyle Challenge Programme
Week-13 Challenges (Over 25 BMI) | Saturday, DAY-90
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time
Rise and Shine
05:30 AM MUST DO This day is Dedicated to
Morning Rituals all the
Morning Drink Two fresh Raw ladies finger (Okra)+ 1 small tomato and ZEERA Water (200-250ml) +
ZEERA Oil Pulling (10 Mins) SOLDIERS
06:00 AM Fresh curry leaves (7 - 10 counts)
5 Mins Steaming +
Breakfast Cabbage soup (Recipe Check FB group) or any Soup + Must have 1 small spoon of Exercise to increase Immunity
SOUP (Pls check the shared video clip)
07:30 to 08:00 AM FLAX SEEDS + 5-10 gms of Coconut + After Breafast have 100 ml of hot water
+ 10 count Super Brain Yoga
1 Guava + 1 Orange + 1 Almond + 1 Walnut + 1 Dates + 1 Cashew or Pine nuts + 1 + 10 Mins Pranayama
Morning Snack Morning Workout
MUST Apricot + 1 Pista + 1 Brazil Nut + 5 small Rasins + one small spoon of mixed Healthy
10:00 to 10:30 AM
seeds (Sunflower, pumpkin, sesame) + Green Tea HFEN OFWS
Olive Oil Or Rapeseed Oil Or
YES TO YOGA or
Lunch Any Healthy Favourite FOOD + 1 Bowl of steamed Morringa Leaves or any spinach Castor Oil
12:00 to 12:30 PM
MUST
+ Any favourite Dessert + After Lunch have 100 ml of hot water LBT Shower/ Bath
(Apply oil for your whole body
Supplements
MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule and take shower/ bath after
01:00 PM POWER NAP 30 minutes)
Just for 15 to 20 Minutes -----------
Afternoon Snack 1 Pear + Any berries or Cherries Or Grapes + 2 small pieces of Dark Chocolate (high in
MUST between 1 PM to 3 PM RICE Allowed
03:00 PM Cocoa)
-----------
Evening Snack 3 Litre Water MUST
SMOOTHIE Heart Helper Smoothie (Please check Facebook group for recipe) Evening Workout
05:00 PM -----------
REST You could have
Boiled Peanut Salad with Tomato+Onion+Ginger+ Coriander leaves+Lemon
Dinner Whole Body Massage & take a 500 ml coconut water
SALAD Juice+GreenChilli +Any Spices + Salt
07:00 to 08:30 PM good BATH -----------
After Dinner have 100 ml of hot water.
Must have 1 full egg or 2 Egg
20 to 30 mins Glass of warm skimmed Goat milk (100-150 ml) + bit of turmeric powder + Black whites + 1 yolk
Night Drink Before Bed Rituals -----------
Before Bed Drink Pepper + bit of saffron
5 Mins Steaming + GARGLE your mouth after
5 Mins Turmeric Herbal Smoking every meal
Bed Time Brush your teeth before Bed -----------
Thank to the Almighty for the beautiful day and sleep peacefully like an angel.
09: 30 to 10:00 PM 5 -10 Mins Meditation MUST DO
12,000
STEPS Today
 HFEN's 90 Days Healthy Lifestyle Challenge Programme
Week-13 Challenges (Over 25 BMI) | Saturday, DAY-90
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: I am allergic to peanut,What can I use as alternative?

2
A: Please use any other bean - kidney bean or peas or chickpeas
 HFEN's 90 Days Healthy Lifestyle Challenge Programme
Week-13 Challenges (Over 25 BMI) | Sunday, DAY-91
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time MUST DO
Rise and Shine
05:30 AM This day is Dedicated to
Morning Rituals
2 Amla or Clementine (Tangerines)/Grapefruit/Saathukudi (Mosambi)+1 small tomato all the
Morning Drink Oil Pulling (10 Mins)
WHEATGRASS + WHEATGRASS DRINK/Vetri Verru Morning Drink (200-250ml) + Fresh curry leaves (7 - SOLDIERS
06:00 AM 5 Mins Steaming +
10 counts) Exercise to increase Immunity
(Pls check the shared video clip)
Breakfast Any Oats Food (no quick oats) + Must have 1 small spoon of FLAX SEEDS + 5-10 gms of
OATS + 10 count Super Brain Yoga
07:30 to 08:00 AM Coconut + After Breakfast have 100 ml of hot water
+ 10 Mins Pranayama
1 Guava + 1 Orange + 1 Almond + 1 Walnut + 1 Dates + 1 Cashew or Pine nuts + 1
Morning Snack Morning Workout
MUST Apricot + 1 Pista + 1 Brazil Nut + 5 small Rasins + one small spoon of mixed Healthy
10:00 to 10:30 AM
seeds (Sunflower, pumpkin, sesame) + Green Tea
Any healthy food (equally balanced fibre, protein, carbs, vitamins/minerals) - Can have HFEN OFWS NO Non-VEG DAY
Lunch eXCEL PILATES or
NO NON-VEG Brown Rice or White Rice (only if you do 2 hours workout) + 1 small tea spoon of
12:00 to 12:30 PM -----------
coconut oil + After Lunch have 100 ml of hot water INNER AWAKENING YOGA
Full Body Massage
Supplements -----------
MUST 1 Multivitamin and 1 cod liver capsule 3- 4 Litre Water MUST
01:00 PM POWER NAP
-----------
Just for 15 to 20 Minutes
Afternoon Snack 1 Pear + Any berries or Cherries Or Grapes + 2 small pieces of Dark Chocolate (high in You could have
between 1 PM to 3 PM
MUST 1000 ml coconut water
03:00 PM Cocoa)
-----------
Evening Workout NO OIL DAY
Evening Snack
05:00 PM
MUST Green tea or coffee HFEN OFWS -----------
SHORT BLASTER or Must have 1 full egg or 2 Egg
whites + 1 yolk
Dinner Any healthy food (low calorie) + few pieces of Pineapple+ After Dinner have 100 ml of
MUQABLA BEATS
-----------
MUST ------------
07:00 to 08:30 PM hot water. GARGLE your mouth after
Shower After Workout
every meal
20 to 30 mins Glass of warm skimmed milk (100-150 ml) + bit of turmeric powder + Black Pepper + -----------
Night Drink Before Bed Rituals MUST DO
Before Bed Drink bit of saffron
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 90 Days Healthy Lifestyle Challenge Programme
Week-13 Challenges (Over 25 BMI) | Sunday, DAY-91
Frequently Asked Questions
Q: Oranges not available in this season, what can I use as substitute?
1
A: Please have amla if you don’t get orange or mosambi.
 HFEN's 90 Days Healthy Lifestyle Challenge Programme
Week-13 Challenges (Over 25 BMI)
DAYS HFEN Morning Drinks Recipe

Regular Morning Drink

MONDAY Boil the water for a few minutes. Later once the water temperature has come down to lukewarm water temperature, mix
with a bit of honey (manuka), a bit of turmeric powder, a bit of cinnamon powder and lime or lemon juice.

Ginger Water
TUESDAY 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

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
WEDNESDAY
juice (sugar free) OR use fresh Aloe vera juice with a bit of honey (manuka)
Web: https://youtu.be/3IS_OIf0Y0Q

WheatGrass Water
THURSDAY Add 2 table spoon of wheatgrass powder to 350-500ml warm water + 1 small spoon of Honey (recommended Manuka Honey) + few drops of lime or lemon +
pinch of turmeric powder + pinch of cinnamon powder + pinch of black pepper

WheatGrass Water
FRIDAY Add 2 table spoon of wheatgrass powder to 350-500ml warm water + 1 small spoon of Honey (recommended Manuka Honey) + few drops of lime or lemon +
pinch of turmeric powder + pinch of cinnamon powder + pinch of black pepper

Zeera Water
Boil 350 ml-500 ml of water with 2 small tea spoons of Zeera. Add 1 small spoon of Honey (recommended Manuka Honey) + 1 small spoon Lemon/Lime Juice +
SATURDAY
pinch of turmeric powder
+ pinch of black pepper + pinch of cinnamon powder

WheatGrass Water
SUNDAY Add 2 table spoon of wheatgrass powder to 350-500ml warm water + 1 small spoon of Honey (recommended Manuka Honey) + few drops of lime or lemon +
pinch of turmeric powder + pinch of cinnamon powder + pinch of black pepper
 HFEN's 90 Days Healthy Lifestyle Challenge Programme
Week-13 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 -2.5 litres of water and add 1 inch cinnamon piece + 1 apple cut into pieces,mix it well and make it ready
Detox water
by Tuesday evening and keep it in the fridge. Bring it to room temperature on Wednesday to use it.
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/