– The content of the Base Plan

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1. Miosotis Healthy Living Programme – Printed and online edition

     – Duration: 18 weeks, divided into 5 phases.

     – Format: A high-quality book that will be sent by post.

     – Purpose: To facilitate in-person consultation and the manual recording of notes, weight, waist circumference and vital signs, allowing the subscriber to track their progress in a tangible way. The online version is intended to make consultation easier, at any time and in any place.

     – Monitoring: The data must be recorded weekly in the online section so that the clinical team can assess progress and adjust the menu for the next phase.

2. Weekly standard menu

     – Structure: Standard menu provided at the start of each week, in 1500, 1800 and 2000 kcal formats per day.

     – Adaptation: Users should adjust the menu in line with their biometric progress, dietary restrictions and the clinical team’s recommendations.

     – Online support: Weekly access to the standard recommendations and to the adjustments suggested by the clinical team at the end of each phase in order to improve the eating plan for the following phase.

3. Weekly personalised menu

     – Exclusivity: In addition to the standard menu, subscribers receive a personalised plan at the start of each week, with 3 alternatives, adapted to the subscriber’s place of residence and to the time of year.

     – Personalisation: Based on individual objectives, changes in parameters and personal preferences.

     – Coverage: Includes all daily meals (breakfast, lunch, dinner and snacks), presented in the form of 3 alternatives.

4. Physical activity advice

     – Frequency: A minimum recommendation of 30 minutes a day.

     – Method: The focus is on integrating physical exercise into the daily routine (making use of everyday routines to be physically active, and exercises at home such as press-ups, sit-ups and squats), rather than being limited to running or walking.

     – Benefits: Reduced cardiovascular risk, weight loss, improved sleep, reduced stress and the prevention of chronic diseases.

     – Flexibility: Teaching “physical activity equivalents” so that exercise can be adapted to each individual’s lifestyle .

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5. Motivational advice

     – Mindful Eating: Turning the act of eating into a mindful ritual, eliminating the automatic consumption of food and excessive alcohol intake.

     – Emotional Control: Learning to distinguish physical hunger from emotional hunger (“cravings”) in order to eliminate compulsive behaviours .

     – Techniques: Eating slowly, recognising the signs of satiety, using the five senses and dealing with guilt or food-related anxiety.

6. Advice on super-nutritious and functional foods and on cooking techniques

     – Superfoods: Rich in antioxidants and vitamins (e.g. açaí, chia, quinoa).

     – Functional foods: They contain active compounds that prevent chronic diseases (e.g. olive oil, green tea, broccoli).

     – Foods that activate the sirtuins: Foods that activate the sirtuins (proteins that repair DNA and burn fat), such as dark chocolate, walnuts and turmeric.

     – Application: These foods are incorporated into the menus in optimised quantities so as to maximise metabolism and longevity. Weekly delivery of content on healthy cooking techniques, the properties of foods and current topics in the field of nutrition.

7. Healthy Eating Literacy Programme

     – Purpose: Understanding and applying nutritional information so as to make informed, balanced dietary decisions. It is not merely a matter of having theoretical knowledge, but of turning that knowledge into practical everyday action.

     – Knowing how to choose: Understanding and interpreting the nutritional labels and traffic-light labelling on supermarket products.

     – Knowing how to plan: Managing the budget, selecting foods and structuring varied meals.

     – Knowing how to prepare: Preparing food safely and healthily.

     – Critical thinking: Distinguishing recommendations based on scientific evidence from nutritional misinformation.

     – Disease prevention: It acts as a public health tool to prevent obesity, diabetes and cardiovascular problems.

8. Monitoring of weight and waist circumference at each stage.

     – Key indicators: Weight and waist circumference are the fundamental metrics for measuring the effectiveness of the programme and the reduction in cardiovascular risk.

     – Dynamic adjustment: Monitoring takes place at the end of each phase so as to allow the precise adjustment of the menus (standard and personalised) for the next phase.

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