A Fresh Start with Fresh Food! ‘A Fresh start’ Basic Guidelines for a better YOU... This is only to be followed for people with no health issues. 12-14 hrs overnight Fast - 7-8 hrs Sleep 1L water +Herbal Teas 3 Meals, spread equally over 10 to 12 hours Lots of Vegetables – Little Fruit Portion Control Mindful Eating: Sit down, Engage and Chew Exercise: Aerobic and weight lifting or weight bearing At Sofie's Fresh Food, we support and advice you to feel better with a personalised Nutrition and Lifestyle plan. We look at YOU as a whole through a detailed questionnaire. This gives us the information to write and recommend the best Nutrition and Lifestyle Plan for YOU as we are all individuals and we all react differently to the wide ranges of foods and diets that are available.