Tuesday!
STAY BALANCED!
Our Recommendations & Tips
01
TIP OF THE DAY
Turn your morning upside down and do things differently. Brush your teeth with the other hand, cycle to work or do a breathing exercise as soon as you wake up. This trains our brain and our subconscious to perceive things that we otherwise take for granted and changes our perception.
02
IMMEDIATELY AFTER WAKE UP
YOUR M&B® SESSION
A video from the category “Full Body Workout” gives you even more energy today. You work up a sweat, lose fat and build muscle. The calorie burn lasts up to many hours later.
DURATION: 15-20 MINUTES
03
PREPARING FOOD
For lunch: Possibly wholemeal bread, hummus, vegetable sticks.
For a snack: Pack a portion of peanut butter and berry smoothie.
For the next day: Prepare the chia pudding.
05
NOON
Take time during your lunch break today to consciously enjoy your food with all your senses. Focus your attention fully on your food and don’t do anything on the side. Let your lunch break become an experience of pleasure.
06
LUNCH
Healthy menu in the canteen/restaurant or wholemeal bread with hummus and vegetable sticks
07
SNACK
Peanut Butter and Berry Smoothie with Dark Green Leafy Vegetables
08
DINNER
Lentil burger & salad with walnuts and salad dressing made from white almond paste, vinegar, salt, linseed oil and herbs
Tip: Make double the amount of lentil burger for lunch. Prepare vegetable sticks.
09
EVENING
This relaxing exercise helps you to release tension from your body and end your day in a relaxed way.
Important information for your healthy nutrition:
- Remember to drink water every day
- Calcium:Add ground poppy seeds to breakfast biscuits or porridge
- Use calcium-rich mineral water or calcium-fortified plant-based drinks daily
- B12: daily supplements or products enriched with vitamin B12 several times a day
- Vitamin B2: season with yeast flakes every day
- Long-chain omega-3 fatty acids: take microalgae oil
- Iodine:use iodized salt and / or algae (pellets) with laboratory-tested iodine content
- Selenium: Buy products from Canada or America, possibly a few Brazil nuts or selenium food supplements
