WEEK 4 : EQ Spring Health Challenge

Guide | 2016-04-21 10:40:52

Week 4 : EQ Spring Health Challenge by HappynGood

Let’s discover our last week of the EQ Spring Health Challenge by HappynGood

MONDAY : Wake you up 30 minutes earlier

Like every Monday, wake up half an hour earlier, drink a large glass of lukewarm water, get some air into the room and practice some stretches in a Zen atmosphere.

posture de la charue

1 – As you exhale, lower your chest in stretching your arms in front of the yogamat.

posture matsyasana

2 – Fish pose : As you exhale, gently place the top of your head on the ground. Open your chest, bring the shoulder blades and elbows together.

posture yoga

3 – Plow pose : After realized the candlelight pose, exhale and slowly bring your legs straight behind your head.

MARDI : Include a daily good habit

Try having one vegetarian day a week. Here are some menu ideas for a full day!


Smoothie bowl

Kiwi, banana and avocado smoothie bowl

Ingredients for 1 person :

  • 1 banana
  • 1 kiwi
  • Half an avocado
  • 10ml of plant milk or water
  • 2 ice cube
  • Pumpkin and sesame seeds and flaked almonds

1 – Peel the banana and cut it into four pieces.
2 – Peel the kiwi and cut it in half. Do the same with the avocado and keep the other half cool to use later on.
3 – Put three pieces of the banana and half of the kiwi and avocado in a blender.
4 – Add the plant milk (or the water) and mix for 30 seconds.
5 – Pour the mixture into a bowl, and put the rest of the finely chopped fruits on the top.
6 – Sprinkle a few seeds on top and enjoy!


steak végétarien

Vegetarian steak

Ingredients for 4 patties :

  • 200g of pulses (lentils, beans, chickpeas)
  • 1 onion
  • 1 tbsp of corn or potato starch
  • 1 gousse d’ail
  • Spices
  • Olive oil
  • Salt

Preparation time: 30 minutes.
1 – Cook the pulses in boiling water, drain and then crush them.
2 – Fry the diced onion in the olive oil and add it to the pulses.
3 – In a bowl, mix two teaspoons of starch in two tablespoons of water.
4 – Add the mixture, as well as the onion and the garlic clove, into the pulses.
5 – Stir with a drizzle of olive oil, salt and your choice of spices.
6 – Make 4 patties, and then heat the olive oil in a frying pan.
7 – Cook on each side until the patties are golden.


salade composée végétarienne

A delicious mixed salad


  • Green salad
  • Mushrooms
  • Apple
  • Carrots
  • Black radish
  • Raw beetroot
  • Celery
  • Fresh basil and sunflowers
  • Seasoning: lemon, pepper, vegetable oil


Chocolate Panna cotta

Ingredients :

  • 250ml plant milk (almond or nut milk depending on your preference)
  • 1g agar-agar
  • 2 tsp raw cocoa
  • 1 tsp rapadura (or raw sugar)

1 – Pour the agar-agar powder and the plant milk into a saucepan and mix well.
2 – Bring the milk to the boil. Once it’s boiled, lower the heat and add the raw cocoa and the sugar. Stir gently on the heat for around a minute.
3 – Pour the liquid into two bowls, wait until they’re cool and put them into the fridge and leave for at least three hours. Then enjoy!

dessert cacao

WEDNESDAY : Take care of your skin

Try something new with the EQ Love moisturising after-sun milk EQ moisturising after-sun milk . It’s light, cool and gentle texture , soothes and hydrates the skin while providing an immediate sensation of comfort and refreshment. With a base of aloe vera, argan and safflower oil, let it sink in for 10 minutes and then remove with a makeup wipe… it’ll leave your skin beautifully soft and moisturised without making it greasy!

auto-bronzant EQ

Natural box by EQ

THURSDAY : Yoga / Flexibility and balance

Now that you’re getting into yoga, you can go a bit further by combining poses, balance and improving your suppleness. Here are three positions that you can try today:

Take five deep breaths when you’ve got into each of these poses.

posture  yoga

1 – Grand plié, knees rolled outwards, straight back

posture yoga

2 – Sideways plank pose, bend your upper leg and extend your arms.

posture yoga

3 – In a sitting position, place your left leg behind you (with your foot facing the floor to protect the knees), place your right leg on your thigh and hold your foot with your right arm.

If the third pose seems a bit too complicated, don’t force yourself – try the butterfly pose instead (sitting down, legs pulled towards you, knees rolled outwards and feet pointed).

FRIDAY : Reduce your impact on the environment

Today, we’re looking at our impact on the planet, focussing on two gestures that could change the world for the better if thousands of people implemented it:
If you don’t do this already, try sorting your rubbish into three separate bins (organic, glass and plastic rubbish) and turning off all electronic appliances that you’re not using at that time.

réduire impact écologique

SATURDAY : Let’s cook healthy

Take time to cook healthy food and yummy smoothie.

smoothie matcha tea

Sorbet Thé Matcha TeaTox

Ingredients :

  • 1 sachet organic coconut
  • 1tbls of matcha tea teatox
  • 1 tbls rapadura (raw sugar)
  • 250ml plant milk (rice, coconut or almond)

In a saucepan, mix all the dry ingredients, pour in the milk and bring them to the boil. Leave to cook for one minute, pour the mixture into ramekins and leave to cool for at least 3 hours.

SUNDAY : Care of yourself

The challenge comes to its end, and I just want to thank you so much for having followed and taken part.
I hope that my recipes, advice and suggestions have inspired you, and brought a large dose of well-being into your daily routine.
Make sure you carry on taking care of yourself, of your body as well as your mind.
Cultivate peace and joy, sow seeds of happiness around you and carry on being attentive to your way of life and your consumption.
The last piece of advice I can give you here will be to download my mobile app (available for free on Google Play Store and iOS), where you’ll receive one piece of advice per day.
I hope you have a fantastic summer!


yoga posture HappynGood

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