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Your first homework:

- Below this page you find a template that you can use as your food diary. Up to you if you want to print the file (hence the PDF) or you want to fill it in digitally (hence the Excel). Like I said: the more detailed, the better. That's why I also ask for your stool. Therefore you can use the Bristol Stool Chart.

- Find a mandala that you like; Choose one, print it and color it. You choose how you dot it. There are no rules!

"your first step has been made. from now on you grab your health by the balls. It's your time to shine. Inside & OUT!"

29 July 2020

Your first 2 action points:

- Drink 1,5 tot 2 L water daily. Preferably still water. If you like you can pimp your water with some fruit and herbs.

- Extend your detox process by drinking water on an empty stomach en by eating pieces of fruit. Eat until you feel saturated.

"LET's GET BRILLIANT AT THE BASICS."

Your next action points:

- Eat more different kinds of fruits. Variation is key! Try something new once in a while and be surprised by new flavours! 

- Eat 2 or 3 different vegetables with every lunch and dinner. Get that variation game on and eat the rainbow!

- Use more good fats in your food: olive oil, nuts and seeds, and avocado are your go to fats!

- Divide carbohydrates and proteins so we can give your digestion system the rest it needs and to keep the waste in your gut as low as possible.

"Let's get back up and grab your health by the balls!"

Those 3 action points will get you to the next level:

- Ontdek je hongergevoel. Zoek jouw -5 op en beantwoord daaraan. Let's get hangry!

- Probeer 3 dagen per week geen cola zero of andere frisdrank te drinken. 

- Eet bewust: ga aan tafel zitten, adem 3x diep in en uit en kauw voldoende. Optimaliseer zo je voorvertering.

"Give yourself a hug FOR all the effort you already put into it. I'm more than proud of you!"

These 2 action points towards our last session: 

- To make sure your micro-nutrients are on points, I advise to supplement vitamine D3, B12 and omega 3.

- Take your time to checking with you're breathing, and... take off your shoes once in a while.

"You're doing great. Let's optimise and finetune the details."

Your last 2 action points: 

- Give priority to your sleep and stress management. Check in with your breathing on a regular basis.

- Go on a search in your house and scan your care and cleaning products. Replace them with a less toxic version when needed.

"Your resilience increased enormously. Now also keep on maintaining your sleep and stress level."

a future

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