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21-day plan to boost your immune system

The following plan is to help you build a healthier lifestyle that can help you
maintain a robust immune system. The 21 days are divided in three weeks,
and each week, you will add a little something to help you build on your
new healthy lifestyle.

Before you start this plan, ask yourself how ready you are to make that
lifestyle change. Your motivation to change will be the number one reason
if you can maintain the 21-day plan.
Answer the following *uestions to assess your change readiness.
On a scale of 1 to 10 (1 being not motivated, 10 being highly motivated),
how motivated are you to disconnect from the digital world?
1 2 3 4 5 6 7 8 9 10
If your answer was below 10, what would help you move one score higher?
In other words, what would make you more motivated to change?

Preparation for the 21 Days
To set yourself up for success, identify a time when you want to start. Make
sure that you have conducive conditions for 21 days.
My start date will be:

Now that you have a start date hold yourself accountable, and make sure
to mark it on your calendar. If you live with other people, try to get them to
participate with you, the more, the merrier (or, the easier).
Now get ready, it’s time to boost your immune system!

WEEK 1: DETOXIFYING THE BODY
This week is all about resetting your body. It will help you can feel great by
the end of the three weeks.
Every day this week, you will start and end your day with 15 minutes of
stretches. You can pick any stretch that you want but try to include forward
fold to help circulate the blood in your body.
Each day, we will have some guidelines to help you release the toxins of
your body. Let’s start with our first day.

DAY 1: STAY HYDRATED
Today, you will monitor your intake of water. You can download an app that
will calculate that for you, or you can simply mark it down on a whiteboard
or a journal.
Your goal will be to drink 2 liters of water, which is about eight glasses of
water. You can get a reusable water bottle to help you make the
calculation. If 2 liters is easy peasy for you, bring it up to 3 liters.
Don’t forget to do your 15 minutes of stretches in the morning and evening.
Day 1—Amount of water intake:
For the remainder of the week, you will consume 2–3 liters of water per
day.

DAY 2: CUT ALCOHOL
Today, you will start cutting alcohol from your diet and won’t consume any
for the rest of the 21-day plan.
Make sure to get 2–3 liters of water intake and also complete your 15
minutes stretches in the morning and evening.

Today’s water intake is:
DAY 3: MORE VEGETABLES
Pick 2 or 3 of the following vegetables you would like to include in your
meal today:

  • Spinach
  • Carrots
  • Broccoli
  • Garlic
  • Sweet Potato
    Once you’ve picked your vegetable(s), make sure to have at least two
    servings of it in your day.
    Make sure to get 2–3 liters of water intake and also complete your 15
    minutes stretches in the morning and evening. And don’t cheat, no alcohol
    for the next three weeks.
    Today’s water intake is:

DAY 4: MORE FRUITS
Pick 1 or 2 of the following fruits you would like to include in your meal or
snack today:

  • Watermelon
  • Pomegranates
  • Blueberries
  • Orange
  • Mandarin
  • Strawberries
  • Raspberries
  • Lemon
  • Grapefruit
  • Pomelo
    Once you’ve picked your vegetable(s), make sure to have at least one
    serving of each in your day.
    Pick 2 or 3 of the following vegetables you would like to include in your
    meal today:
  • Spinach
  • Carrots
  • Broccoli
  • Garlic
  • Sweet Potato
    Once you’ve picked your vegetable(s), make sure to have at least two
    servings of it in your day.
    Make sure to get 2–3 liters of water intake and complete your 15 minutes
    stretches in the morning and evening.
    Today’s water intake is: _

DAY 5 TO DAY 7: STOCK UP
For the next three days, you will be doing exactly like yesterday. The only
exception is that you will add one more vegetable and one more fruit to
your day.
Pick 2 or 3 of the following fruits you would like to include in your meal or
snack today:

  • Watermelon
  • Pomegranates
  • Blueberries
  • Orange
  • Mandarin
  • Strawberries
  • Raspberries
  • Lemon
  • Grapefruit
  • Pomelo
    Once you’ve picked your vegetable(s), make sure to have at least two
    servings of each in your day.

Pick 3 or 4 of the following vegetables you would like to include in your
meal today:

  • Spinach
  • Carrots
  • Broccoli
  • Garlic
  • Sweet Potato
    Once you’ve picked your vegetable(s), make sure to have at least three
    servings of it in your day.
    Make sure to get 2–3 liters of water intake and complete your 15 minutes
    stretches in the morning and evening.
    Today’s water intake is: _

WEEK 2: CALMING THE MIND
Last week was more about working on your physical body. This week, we
will bring more focus on healing the mind and reduce the stress in your life.
Although we will continue building on the foundation, we set last week,
which means to eat our vegetables and fruits, stretching twice a day and
drinking plenty of water.
DAY 8: GET SOME FRESH AIR

They say that nature is healing; it is a place where you can find peace and
relaxation. Today, we aim to do approximately 30 minutes of outdoor
activity. It could be walking, running, gardening, or even hiking. Pick
something you will enjoy.
Besides, continue eating 2–3 fruit and 3–4 vegetables from the list below.
Pick 2 or 3 of the following fruits you would like to include in your meal or
snack today:

  • Watermelon
  • Pomegranates
  • Blueberries
  • Orange
  • Mandarin
  • Strawberries
  • Raspberries
  • Lemon
  • Grapefruit
  • Pomelo
    Once you’ve picked your vegetable(s), make sure to have at least two
    servings of each in your day.

Pick 3 or 4 of the following vegetables you would like to include in your
meal today:

  • Spinach
  • Carrots
  • Broccoli
  • Garlic
  • Sweet Potato
    Once you’ve picked your vegetable(s), make sure to have at least three
    servings of it in your day.
    Make sure to get 2–3 liters of water intake and complete your 15 minutes
    stretches in the morning and evening.
    Today’s water intake is: _

DAY 9: UNPLUG
Our devices can be so detrimental to our state of mind and tend to pull the
energy out of us. Today, let’s do a social media detox. You will leave your
phone and smartwatch behind for 1 hour and get some fresh air. Chose to
play mini-golf, cycle, or walk. Pick something that will occupy your mind for
an hour. The more the activity is enjoyable for you, the less likely are you
going to realize that you don’t have your phone.
Also, continue eating 2–3 fruit and 3–4 vegetables from the list below.

Pick 2 or 3 of the following fruits you would like to include in your meal or
snack today:

  • Watermelon
  • Pomegranates
  • Blueberries
  • Orange
  • Mandarin
  • Strawberries
  • Raspberries
  • Lemon
  • Grapefruit
  • Pomelo
    Once you’ve picked your vegetable(s), make sure to have at least two
    servings of each in your day.
    Pick 3 or 4 of the following vegetables you would like to include in your
    meal today:
  • Spinach
  • Carrots
  • Broccoli
  • Garlic
  • Sweet Potato
    Once you’ve picked your vegetable(s), make sure to have at least three
    servings of it in your day.
    Make sure to get 2–3 liters of water intake and complete your 15 minutes
    stretches in the morning and evening.

Today’s water intake is: _
DAY 10: BEDTIME ROUTINE
Today is the day that we change your bedtime routine to bring adeuate sleep for the rest of the 21-day plan. You will set a bedtime routine that doesn’t include screen time. Thirty minutes to an hour before bed, you will turn off all devices and start a new bedtime routine. During that time, you can: • Prepare your immune booster lunch for work tomorrow; • Read (not on electronics); • Take a bath with essential oils; • Write in a journal; • Make tea and drink it in silence; • Meditate; • Do your stretches; • Or any other activity that doesn’t reuire you to be in front of a screen
and can help you relax.
Maintain that bedtime routine of no screen time 30 minutes to an hour
before bed for the rest of the 21 days.
Continue eating 2–3 fruit and 3–4 vegetables from the list below.

  • Watermelon
  • Pomegranates
  • Blueberries
  • Orange
  • Mandarin
  • Strawberries
  • Raspberries
  • Lemon
  • Grapefruit
  • Pomelo
  • Spinach
  • Carrots
  • Broccoli
  • Garlic
  • Sweet Potato
    Make sure to get 2–3 liters of water intake and complete your 15 minutes
    stretches in the morning and evening.
    Today’s water intake is: _

DAY 11: PRACTICE MINDFULNESS
Today, you are going to explore the world of mindfulness. Try mindfulness
breathing by taking three deep breaths.
• Breathing in through the nose
• Breathing out through the mouth
• Repeat two more times
Redo this mindfulness breathing a few times during your day to make it a
total of 5 mindfulness breathing activities.

Maintain the bedtime routine of no screen time 30 minutes to an hour
before bed for the rest of the 21 days.
Continue eating 2–3 fruit and 3–4 vegetables from the list below.

  • Watermelon
  • Pomegranates
  • Blueberries
  • Orange
  • Mandarin
  • Strawberries
  • Raspberries
  • Lemon
  • Grapefruit
  • Pomelo
  • Spinach
  • Carrots
  • Broccoli
  • Garlic
  • Sweet Potato
    Make sure to get 2–3 liters of water intake and complete your 15 minutes
    stretches in the morning and evening.
    Today’s water intake is: _

DAY 12: MINDFULNESS EATING
Today, you will eat without your device and will bring your awareness to
your eating. Every bite you take, place the utensils down on the table and
appreciate the taste of the food. It won’t be easy at first, especially if you
are hungry, but with practice, it becomes a habit.

How did you experience this activity?

Maintain the bedtime routine of no screen time 30 minutes to an hour
before bed for the rest of the 21 days.
Continue eating 2–3 fruit and 3–4 vegetables from the list below.

  • Watermelon
  • Pomegranates
  • Blueberries
  • Orange
  • Mandarin
  • Strawberries
  • Raspberries
  • Lemon
  • Grapefruit
  • Pomelo
  • Spinach
  • Carrots
  • Broccoli
  • Garlic
  • Sweet Potato
    Make sure to get 2–3 liters of water intake and complete your 15 minutes
    stretches in the morning and evening.

Today’s water intake is: _

DAY 13 & DAY 14: MINDFULNESS WALKING
Today and tomorrow, you will pay attention to every step you take, slow
down your pace, and feel your feet touching the ground. Observe how it
feels to walk and also really focus on placing your heel, foot, and toes down
on the ground for every step.
How does it feel to slow down the pace of your walk?

Maintain the bedtime routine of no screen time 30 minutes to an hour
before bed for the rest of the 21 days.

Continue eating 2–3 fruit and 3–4 vegetables from the list below.

  • Watermelon
  • Pomegranates
  • Blueberries
  • Orange
  • Mandarin
  • Strawberries
  • Raspberries
  • Lemon
  • Grapefruit
  • Pomelo
  • Spinach
  • Carrots
  • Broccoli
  • Garlic
  • Sweet Potato
    Make sure to get 2–3 liters of water intake and complete your 15 minutes
    stretches in the morning and evening.
    Today’s water intake is: _

WEEK 3: INTEGRATING MEALS
For the last week of your 21-day plan, we will start implementing meals that
will be beneficial to your body.

Day 15 - DAY 21: MEAL PREPARATION

Each day this week, you will make 1–2 recipes from chapter 10. It can be a
snack, breakfast, lunch, or dinner recipe. You can even do more if you
would like to!
Add an activity that will help you release your stress; it could be
mindfulness breathing or mindfulness walking during your grocery shopping
as long as the exercise allows you to stay in the present moment for a
minimum of 5 minutes.
Maintain the bedtime routine of no screen time 30 minutes to an hour
before bed for the rest of the 21 days.
Continue eating 2–3 fruit and 3–4 vegetables from the list below.

  • Watermelon
  • Pomegranates
  • Blueberries
  • Orange
  • Mandarin
  • Strawberries
  • Raspberries
  • Lemon
  • Grapefruit
  • Pomelo
  • Spinach
  • Carrots
  • Broccoli
  • Garlic
  • Sweet Potato

Make sure to get 2–3 liters of water intake and complete your 15 minutes
stretches in the morning and evening.
Today’s water intake is: _
DAY 22: SUCCESS
YOU DID IT!
YOU’VE COMPLETED THE 21-DAY PLAN!
What have you learned during this journey? How do you feel?
How can you implement what you’ve learned in your daily life? How can
you maintain all the great progress you’ve accomplished so far?