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| NOTE: You can follow these quick fix plans alternately throughout the week. |
| MEAL |
QUICK FIX 1 |
QUICK FIX 2 |
QUICK FIX 3 |
| Breakfast |
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|
| TryptoRise & TryptoRush |
Toast a slice of wheatbread garnished with a dash of honey and a glass of milk. |
|
| TryptoRise |
| Add honey to bowl of oats. Add fresh fruits, if preferred. |
|
| TryptoRise & TryptoBoost |
| Combine a slice of wheatbread with mashed potatoes. |
|
| SnSnack 1a |
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|
| TryptoVeg |
| Mix veggies. Opt for organic salad dressing. Add soup, if preferred. |
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| Lunch |
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| TryptoVeg |
| Mix veggies. Opt for organic salad dressing. Add soup, if preferred. |
|
| TryptoBoost |
| Grilled turkey meat with wholewheat wrap, add lettuces and other preferred veggies. |
|
| TryptoBoost |
| Smoked salmon with boiled asparagus and broccoli. Add soup, if preferred. |
|
| Snack 2 |
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|
| TryptoRise & TryptoRush |
Served with a cup of tea. |
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|
TryptoMix |
| Dinner |
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| TryptoBoost |
| Smoked salmon with boiled asparagus and broccoli. Add soup, if preferred. |
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| TryptoBoost |
| Tuna sandwich with veggies. Opt for organic dressing. |
|
| TryptoVeg |
| Mix veggies. Opt for organic salad dressing. Add soup, if preferred. |
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| NUTRIENTS |
BENEFITS |
| Magnesium |
It helps relax the muscles and induces sleep. Magnesium deficiency is responsible for nervousness that prevents sleep. |
| Omega 3 Fatty Acids |
They reduce tension and stress as well as support healthy sleep patterns and mood. |
| Tryptophan |
It is converted into a natural sleep-inducing chemical called Serotonin and enhances the brain's ability to produce melatonin, the hormone that regulates the body's biological clock. |
| Vitamin B-Complex |
They keep blood sugar levels steady throughout the night.They also promote healthy sleep by increasing the level of serotonin in the brain. |
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| FOOD |
NUTRIENTS |
DAILY INTAKE |
SIMPLE RITUALS |
| Bread (Wholewheat)) |
 |
|
|
1 Slice |
| TryptoRise |
| Take one or a combination of any of these to jumpstart your day |
|
| Fruits (Banana) |
|
|
|
270 mg |
| Honey |
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|
|
300 g |
| Oat |
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|
50 g |
| Nuts and Seeds (Almonds) |
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|
| Tryptophan |
| Magnesium |
| Omega 3 Fatty Acids |
|
900 mcg |
| Trypto Mix |
Add mix nuts to oats or dishes, or even snack on its own. |
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| Figs |
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|
60 g (4servings) |
| Dates |
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|
|
60 g |
| Chamomile (tea) |
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|
|
3 servings |
| TryptoRush |
| Sprinkle flax seeds to your meals. |
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| Milk |
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|
|
1 Glass |
| Flax Seeds |
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|
|
2 -3 Tea Spoons |
| Vegetables (Lettuce, Cabbage, Asparagus, Broccoli, Cucumber, Zucchinis, Tomatoes, Carrots) |
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|
4-5 servings |
| TryptoVeg |
Mix a variety of vegetables, add organic salad dressing for lunch or dinner.
Boil asparagus or broccoli for snacking in between meals. |
| Have sliced cucumbers/zucchinis on the go instead of chocolate bars. |
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| Meat (Turkey) |
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|
Max 2 servings |
| TryptoBoost |
Sauteéd/Grilled/Smoked/Light-fry (olive oil) Salmon topped with fresh fruits or organic spices (low in sodium). |
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| Fish (Tuna, Salmon) |
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|
| Omega 3 Fatty Acids |
| Vitamin B |
|
Max 2 servings |
| Potatoes |
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|
|
2 servings |
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| SUBSTANCES THAT ADVERSELY AFFECT SLEEP PATTERNS |
HARMFUL FOOD |
ADVERSE EFFECTS |
| Amino Acid (Tyramine) |
| Dairy (cheese) |
| Food (sugar, potatoes) |
| Processed Foods (meat, ham, bacon, sausage) |
|
| It increases the release of norepinephrine, a brain stimulant which may deprive onset of a relaxing sleep. |
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| Amino Acid (Tyrosine) |
|
| It is converted into dopamine which has a stimulating effect on the brain. |
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| Caffeine |
| Beverages (coffee, soda drinks) |
|
| It has a direct mind stimulating effect that can last for hours. |
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| Ethanol |
|
| It induces poor quality sleep. Alcohol impairs breathing during sleep by relaxing the throat muscles. It also affects the brain's breathing center by masking the effect of low oxygen levels in the bloodstream, which may possible be damaging tissues. Sluggishness and restlessness often accompany excessive alcohol intake the next day. |
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