I made a TL;DR for the diet thing:
>omega 3 supplements
>a glass of water every hour (stay hidhratted!!)
>fruit: strawberries, cantaloupe, blueberries, lemons (what?), tomatoes, avocados
>vegetables: broccoli, cucumbers, green beans, zucchini, bell peppers, sprouts, salad leaves
>protein: legumes (beans, lentils, chick peas), grains (buck wheat, millet, quinoa), seeds, nuts, green leafy vegetables, salmon, tuna, chicken, eggs
>fats: nuts, avocados, seeds
>ex. breakfast: 3 fruits, fruit smoothie, porridge
>ex. lunch: salad, small serving of lean meat, avoid dressings unless olive oil and balsamic vinegar
>ex. dinner: vegetable soup, veggie stir-fry, steamed veggies with brown rice
>avoid coffee, alcohol, bread, starchy carbs, dairy, sweets, sugar substitutes, fats, sodas, junk food
>include flaxseed oil, olive oil, lemons, mushrooms, parsley, apples, spinach
I felt like a little kid learning about nutrition for the first time while reading it but it is helpful if you want to be thin but healthy. It's cool they provide something like this.