How to Use the Sequence Meal Technique

Author: Linda Sinden   Date Posted:15 January 2018 

Now the Christmas and New Year celebrations with the delights of specially prepared foods are behind us, do you feel the need to take stock and reignite your energy and digestion?

If yes, then today’s insight is just right for you...


Upon Rising Tips
First thing upon waking  clean your teeth and scrape your tongue. Then drink 2-3 glasses of lukewarm water. Add  the juice of 1 lime or ½ a lemon to the water with a pinch of rock salt in each glass. This helps to rehydrate while increasing the natural downward elimination that is most helpful first thing in the morning.


Then take 2 tablets of Bio Immune to support a gentle reset while strengthening your immune system.

Breakfast Tips

Favour a light breakfast of lightly cooked apple, pears or summer fruit that you enjoy along with 3-6 prunes or 2-3 figs.

Or if you prefer have tree or vine ripened fruits in a fruit salad to provide a crisp and energising start to your day. Sprinkle with cinnamon and drizzle with a little honey for a tasty start to your day.

After 30 minutes if you are hungry then have a small bowl of cereal.


If your job is physically active or you have “worked out” for an hour or more and feel hungry, then a morning tea snack of nuts and fresh fruit is recommended. If your job is sedentary and you have not completed a work out then you may not need a morning or afternoon snack. The general tip is to eat when hungry and to avoid eating if hunger is not present.


- Favour the Sequence Diet  below to Reduce impurities and Reset Digestion. Just eat food as listed in the sequence below:


  1. Digestive Support
    Take Liver Care 2 tablets 30 minutes prior eating lunch
  2. Take Dessert first
    Begin your lunch with something sweet such a small amount of whipped cream sweetened with honey rather than sugar. You may substitute this with some other sweet food such as dates soaked in orange juice, a date slice, a piece of carrot cake or anzac biscuit. The quantity should be determined by your appetite.
  3. Salad
    Take a small salad of shredded beetroot, carrot and ginger plus sprouts, basil, olive oil and lemon juice. Lettuce, tomato and cucumber (deseeded) may be added. The quantity should be determined by your appetite.
  4. Soup, Bread, Pasta
    Soup includes lentils or dhal.
  5. Cooked Vegetables
    You may want to choose vegetables from the Vata, Pitta or Kapha diet sheets according to you current level of imbalance. Test your health free questionnaire can help identify which food list to follow. Or as it is summer favour the Pitta Balancing Food List. Vegetarian dishes are in general, easier to digest than non-vegetarian, and are best favoured. Lunch time is the time to eat heavier foods like cheese, chicken, turkey, shrimp and freshwater fish. If comfortable favour these protein sources over red meat or pork for a week or more.
  6. Rice
  7. Yogurt or Lassi
    Only take yogurt that is fresh.
  8. Fruit
    Optional - only take if you are still hungry. Favour sweet fruits such as apples or pears.
  9. Digestive Support
    Take a drink of Rajas Cup at the end of your lunch to aid digestion. If digestion feels heavy, sluggish or dull then consider taking Digest Plus 1-2 tablets if you have a Vata or Kapha nature or imbalance and Digest Medium if you have a Pitta nature or imbalance.

Evening Meal by 6-7pm
As your capacity to digest moves up and down with the sun, aim to have a lighter evening meal by 6-7pm.  Prior eating take 2 tablets of
Digest Tone.

If you have a good appetite in the evening favour a light meal such as steamed or lightly sauteed vegetables with rice, barley or quinoa.  Sprinkle lightly toasted sunflower, pumpkin and sesame seeds over your meal for a crunchy and nutty flavour. Or use these ingredients to make a meal that you enjoy.

If not hungry in the evening consider having a drink of warm milk boiled with pinches of cinnamon, cardamom, ginger and tumeric. If you are sensitive to cow's milk use almond milk instead.


Take 2 tablets of
Bio Immune at bedtime.

Be in bed by 9.30-10pm light out for a rejuvenative nights sleep.  If you have difficulty going to sleep take 2 tablets of Blissful Sleep 30 minutes prior bed with a strong cup of Slumber Time Tea. Or if you tend to  wake in the night take a strong cup of Slumber Time Tea 30 minutes prior bed along with 2 tablets of Deep Rest.


Sweet dreams….


Here to a fabulous 2018 from Linda and The Get Balance Team.


Linda Sinden has been a practising Maharishi Ayurveda Consultant since 1990 and is a regular contributor to our weekly Insights. She has a practice in Auckland, New Zealand and also provides phone or Skype sessions for those who need assistance, but don’t have a consultant in their vicinity.

Book an appointment with me

Email: Skype: Linda.Sinden 
Mobile: +64 212237525


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