Navratri diet plan 2018

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Yoga Health Care Centre		Navratri Diet Plan
DLF Phase 3, Gurgaon
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Day 8	Day 9
Early Morning	2-3 glass water
	Jeera Water (Overnight Soaked)
	Soaked  Almonds ,Walnuts and Raisins
( Breakfast Options, you can choose any option for a day )within 2 hours of goodmorning	Sabudana Khicdi with peanuts	Kuttu Chilla with Paneer	Vegetable raita with cuminseeds and pudina	roasted chestnutswith vegetables and mint chutney	Boiled  sweet potatoes chaat	Pomegrante with Paneer salad	Kuttu chilla with  paneer	Boiled  Arbi ki tikki chaat with curd	Mata ka prasad
11:00AM	Apple	Pear	2 orange	Apple	Pear	Banana	Apple	pear	apple
Lunch 12:00- 12:30 PM	1 Cup Fresh Curd /  Buttermilk (  Roasted Cumin) Samak Rice pulav with vegetables	Buttermilk (  Roasted Cumin) 2 chestnut atta parantha with dahi waale aloo	1 Cup Fresh Curd  with sabudana khichdi	Buttermilk with kuttu parantha with lauki ki  sabji/ Raita	Pineapple raita with Samak rice with vegetables	Buttermilk (  Roasted Cumin) 2 chestnut atta parantha with dahi waale aloo	1 Cup Fresh Curd  with sabudana khichdi	1 Cup Fresh Curd /  Buttermilk (  Roasted Cumin) Samak Rice pulav with vegetables	Buttermilk with vegetables salad
	1/2 Fennel Seed + Mishri
05:00-05:30PM Snack time	Jeera water	lemon tea	coconut water	green tea	Lemon water	Lemon ginger tea	Coconut water	mulethi water	Mulethi water
	Roasted Makhana, Roasted aloo,cashew nuts, almonds.peanuts
Dinner         19:00-19:30PM	Roasted Paneer with mint chutney	A bowl of vegetables	Makhana kheer with  handful almonds	Apple salad with apinch of cinamon and 1 tsp honey	Roasted Paneer  tikka with capsicum and tomato mint chutney.	Kuttu chilla with boiled aloo roasted in a ghee	Boiled lauki with Roasted  potaoes chaat	Papaya Salad	lemon water with an apple
Post Dinner	Gulkand milk	Gulkand milk	Turmeric with Gulkand milk	Gulkand milk	Turmeric with Gulkand milk	Gulkand milk	Turmeric with Gulkand milk	Gulkand milk	triphala tea
Water/day	2.5 - 3.0 lt	2.5 - 3.0 lt	2.5 - 3.0 lt	2.5 - 3.0 lt	2.5 - 3.0 lt	2.5 - 3.0 lt	2.5 - 3.0 lt	2.5 - 3.0 lt	2.5 - 3.0 lt

General Instructions

1. Wakeup Timing :- Morning 5-6 AM, Take at least 6-8 hours sleep  and Bed Time:- 10:00 PM

2. 3-4 Glasses of Lukewarm water (first thing in  the morning) and total consumption of 15– 20 Glasses in a day

3. Avoid frozen, processed, & ready to cook food and Prefer home cooked fresh food.

4. Daily 2 KMs walk preferably  in morning and 20 minutes slow walk after 30 minutes of  dinner.

5. 2-3 drops of cows ghee/almonds  oil in nostrils at bed time.

6. Do not have gap of more than 3-4 hrs between meals. Try to take small meals.

7. Do not consume water just after/during meals /and sit in Vajrasana for 5-10 mintues post meal.

8. Yoga session: Light yoga asana with breathing( avoid exertion) , Abdominal Breathing (inhale navel out ,exhale navel in) atleast 10 times , try to do regular breathing practices.

9. Nap Time:-  30 minutes Nap only (02:00 -04:00 Pm) or Deep breath for 10 minutes

10. Take small sips of water .maximum 125 ml water at a time.

11. it is easy to start any fasting but after the period of 7-8 days its more sensetive to move on regular meal so please follow last day pattern to avoid any consequences.

12. Check your Breath Prior every meal, Your right nostril should be dominating.  If not, Block your left nostril and take breath from right one for 5 minutes. It will shift to right.

13. Avoid consumption of Caffine  & Tobacco products

14. Drink your solids and eat your liquids, chew your food properly and take 20 minutes in eating food for the proper assimilitation of food.

15. Maintain a gap of 4 hours post main meal and 2 hours after small meals prior to performing yoga.

16. IF any crave for sweets you can have dates, amla murabba, fresh fruit juices, gulkand, Chhena sweets.

17.Please Don't involve TV ,mobiles or any other device or book  during taking  food..enjoy your every bite like food meditaion.

Foods to be Replaced:

Packed Juice :Fresh Lime Juice, Fruits, Butter Milk, Coconut Water.

White Sugar :Natural Honey, Jaggery, Mishri, Desi Bura, Khand , Gulkand

White Salt     :Rock (sendha)  Salt,

Refined Oil    :Cow’s Ghee, Filtered Oil.

Namkeen       :Roasted Makhana, Roasted aloo,cashew nuts, almonds.peanuts

Frozen &        :Fresh food & Salad/Juice.

Ready to Cook Food   : Fresh cook food and Seasonal Fruits &  Vegetables