Guidelines, tips & shopping list

Guidelines

During these days, make sure not to consume the following:

- sugar, processed food, bread, fried food, flour, salt
- alcohol, soft drinks, coffee and other caffeinated drinks
- cigarettes and narcotics
- canned food, food from the microwave, food with flavor enhancers
- chickpeas, peanuts, cashew nuts, leftovers

Tips

- Follow a set schedule for yourself where you eat, exercise, sleep and work at the same times every day (see ‘Advised schedule’ per day)
- Follow the included Yoga, Pranayama and Kriya videos
- Try not to sleep during the day
- Try to maintain a regular sleep rhythm: go to bed at 10 PM and get up around 6 AM
- Look at your surroundings with gratitude
- Avoid 'indulgence' and try to invite simplicity into your life
- Express your creativity by writing (journaling), drawing and/or painting

 

Shopping list

  • Veggies

    1 cucumber 
    100 grams of ginger
    5 regular onions
    2 garlic bulbs
    1 red chili
    2 plum tomatoes
    6 carrots
    1 small daikon
    250 grams of spinach
    100 grams rainbow chard
    Small broccoli
    Small red pepper
    1 bunch green asparagus
    1 bunch watercress
    1 avocado
    100 grams garden peas
    200 grams celery
    50 grams kale (cavolo nero or curly kale)
    100 grams of squash
    1 Large courgette
    1 beet, cooked
    Sprouts
    1 pot of pickled veggies like kimchi or sauerkraut for topping
    50 gram nettle, foraged
    150 gram potatoes

  • Grains/pulses

    200 gram red lentils
    150 grams buckwheat flower
    100 grams oat flower
    Baking soda
    500 grams basmati rice
    250 grams Mungdahl
    50 gram quinoa
    100 gram amaranth

  • Dried fruits, nuts & seeds

    Sunflower seeds
    Pumpkin seeds
    Pistachio nuts
    Cranberries

  • Fruits

    2 red apples
    1 green apple
    Raspberries
    4 Rhubarb stalks
    Strawberries
    2 limes
    2 lemons
    2 oranges

  • Spices/Herbs

    Ground Cinnamon
    2 cinnamon sticks
    Ground Turmeric
    Ground cumin
    Cumin seeds
    Fennel seeds
    Mustard seeds
    Asafoetida (Hing powder)
    Fenugreek seeds
    Ras el Hanout
    5 cardamom pods
    3 cloves
    3 stalks of fresh lemon grass
    10 fresh (Thai) basil leaves
    1 bunch of fresh coriander
    1 bunch of fresh flat leaf parsley
    1 bunch of mint leaves
    2 strings saffron
    1 kaffir lime leaf
    Mustard leaves (if available)
    Himalaya salt
    Black pepper

  • Extra’s

    Ghee (if vegan, sunflower oil)
    Olive oil, for cooking
    Organic Castor oil, for the detox drink
    Raw honey
    1 tin coconut milk
    2 tbsp tahin
    1 carton of oat or almond milk
    4 Muffin liners
    Muffin tray