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Day1 - Week 1 ~ 100 Days to Health!
Theme: - Adding the good things!
You will be focusing on adding more of the good things to your existing diet. You must not give up anything. Rather focus on introducing some raw fruit or vegetables before each meal.
Week 1 Products needed
Day 1- Introducing you to natural Health.. Real Health!
The whole idea with a healthy lifestyle is to find out what health is then learn how to make small changes often.
The 100 days to Health program is designed to take you from the average tired and run-down person to a place where you have loads of energy, sleep well and have bowels that empty comfortably. This is the Natural way to Perfect Health. With small changes you will develop new habits and within 100 days you will have developed all the habits you need to have Perfect Health – The Natural Way
On Day 1 you need to take time to get organized.... (NB!)
You will be eating more fresh fruit and vegetables than usual so make time to do shopping. Buy any fresh fruit you like and any vegetables you enjoy eating raw (uncooked) like cucumber, tomatoes, carrots, red bell peppers etc. If all you like is cucumber then buy enough of that to last you and your family 7 days.
It is best to buy organic if you can but don’t panic if you cannot find organic produce, just buy any raw fruit or vegetables that look good enough to eat
This week you are going to focus on starting all your cooked meals with raw vegetables or fruit, so your first habit is;
GOOD HABIT 1
Start all cooked meals with raw vegetables or fruit –
This week will help you implement this important step. Raw vegetables and fruit are loaded with anti-oxidants, water soluble fiber and many unknown phytonutrients. These help you immune system, your digestive system and hormonal system work more efficiently. Raw vegetables and fruit are very alkaline-forming in your body so the more you eat, the sharper your brain will be and the more efficiently you will convert fuel into energy resulting in higher energy output and weight loss if overweight.
Eating raw vegetables or fruit before cooked meals also takes the edge off your appetite and you end up eating less naturally
For this week it is important to focus on eating the raw vegetables before the cooked ones, it is not important at this stage to be concerned about what you eat after the raw food. You may eat anything you like. There is no restriction on the amount of fruit and vegetables you eat just eat the suggested quantity at least. There is also no limit to the mount of other foods you eat as long as you. Use any of the organic seasonings in your kit for this week to enhance the flavor of your vegetables. (Guidelines below)
You need to start taking the Herbal FiberBlend, (Should have arrived from AIM this week) - 3 capsules daily with a full glass of filtered water. First thing in the morning would be best. This is a product created by a nurse whose husband died of colon cancer and is designed to help you clean out your colon safely so that you can absorb nutrients from the healthy food that you will be adding to your existing diet, efficiently.
Condiments allowed. Anything Tinned or packaged foods allowed Anything Hot beverages allowed Anything Cold beverages allowed Anything AVOID AT ALL COSTS Nothing
SPECIAL NOTES
Remember to focus on what you can do, not on what you cannot do. There is nothing you have to give up and no limits to quantities, this is the week that you have to focus on adding the good things, not taking away the bad things.
Don’t restrict yourself consciously, you will only feel frustrated and overwhelmed.
Read The Perfect Health - Natural Way, the foreword and chapter 1 (Should have arrived by now)
Help If you feel you need help, contact any of the Natural Health coaches or consultants They will offer you email support or a local meeting place so that you can meet other people embarking on this program.
Days 1-7
Follow these guidelines from day 1 until day 7
Wake up: drink a glass of filtered water with 3 Herbal Fiberblend capsules
Drinking water regularly is a habit that needs to be cultivated early on. Water is your most important nutrient and essential to health, without enough water your body really battles to function at optimum levels of health.
Breakfast: Must be before 10am Start with a minimum of one fruit portion (you must eat at least this even if you don’t normally eat breakfast) Blend it in a blender with water or ice if you battle to eat before 10am and then drink it. A portion is what fits into your "loosely cupped hand". You can eat any fruit you enjoy but you must eat at least one portion. There is no maximum amount of fruit, if you feel like eating 12 bananas, 10 apples or a whole melon then eat it! After the fruit you can eat anything you like (I mean this, so stop trying to be good!)
Mid-morning: before 12am: Drink a glass of filtered water You can eat or drink anything else after this.
Lunch: Before 3pm Start with any raw vegetable or salad make sure you cover the minimum of one side/bread plate .You can eat more if you like, just do not eat less. After this salad or raw vegetables eat anything you like, there is no restriction. If you hate vegetables, find one raw vegetable you can eat like cucumber or tomato and make sure you eat enough to eat a small plate full of this food.
See tips for raw vegetables or salads
Mid-afternoon: before 5pm Drink a glass of filtered water You can eat or drink anything else after this.
Supper: Try and eat this before 9pm Start with a minimum of side plate of raw vegetables or salad and as much as you like and then eat what ever you feel like after that. Again there is no restriction.
After 9pm: Fresh fruit and raw vegetables only, if you want dessert or chocolates eat them before 9pm. This is very important. Tips and recipes for raw vegetables or salads Eat a variety of any raw vegetables in any combination and any quantity. A portion should not be less than the amount that would fit into your loosely cupped hand If you prefer eating only one kind of raw vegetable at a time, you may want to dip the vegetables into something like one of the recipes listed here. ( These are from Perfect Health – The Natural Way if you need more suggestions order The Natural Way Recipe books 1 & 2 from 100days@mary-anns.com )
Be sure to use the organic seasonings that should have arrived by now... They will 'brighten' up your meal BIG TIME!
Here are some recipes that will help you get going with this exciting journey...
Avo dip (yes you can eat avocado on this program) 1 ripe avocado per person 2 tsp fresh lemon juice Mary-Ann’s organic Herb salt to taste Mash and serve
Guacamole 4 Ripe Avocados 2-3 finely chopped spring onion or shallots 1 medium zucchini ½ cup Cilantro (coriander) leaves 1-2 Fresh green chili, pureed (include seeds if you like it very hot) ½ Lemon juice freshly squeezed Mary-Ann’s organic Garlic & Herb salt or 1-2 tsp or other herb salt to taste
Cashew & olive paste 1 cup Cashews 12-15 black Olives, pips removed Blend together well until smooth and add a little fresh lemon juice and water if a creamier consistency is needed
Sun dried Tomato pesto1-cup sun dried tomatoes (must be free of sulphur dioxide) ½ cup cold pressed extra virgin olive oil 1 tsp Mary-Ann’s Garlic & herb salt or other herb salt 2 tsp dried basil or a handful of fresh basil leaves 1 Tbsp fresh or 1 tsp dried oregano 1-cup tomato puree Soften the tomatoes in a little warm water, drain and place in a blender with the other ingredients, blend until smooth; store in a jar in the refrigerator. Add a chilli or two if you like a bit of heat. Quick Humus1 tin garbanzo beans (Chick peas), with the liquid. 2 tsps Mary-Ann’s Organic Garlic and Herb Salt Juice of 1 lemon 1 tsp ground cumin ½ cup tahini (sesame seed paste) Optional – 1 chili Blend the beans with the lemon juice, water and spices until smooth and then add the tahini last, blend adding extra water if too thick, taste adjust seasoning and serve with raw vegetables like carrots, celery, cucumber etc
Mexican bean dip 2 cups cooked beans or 1 tin drained. Red beans are best but any type is OK ¼ cup Tomato puree (sugar free) 1-2 tsp Mary-Ann’s Organic Garlic & Herb salt 1-2 whole medium chilies (optional) Juice of half a lemon 1 tsp dried basil or 1Tbsp. fresh 2 spring onion or shallots 1-2 stalks celery Blend all ingredients until fine. You can add a little olive oil to this as well. Serve as a dip or a spread
Aubergines (Eggplant) Pâté 2 large eggplants also known as aubergines in Europe Juice of 1 lemon 40 ml extra virgin olive oil Mary-Ann’s organic herb salt or seasoning salt to taste 2 tablespoons chopped parsley 1 bunch spring onions (optional)
Bake the aubergines in a medium oven at 160°C for 45 minutes. Peel off the skin and squeeze off any excess juice. Place in a food processor and blend with half the lemon juice and the onions. Add one tablespoon of oil. With the blender running, add the rest of the oil, the salt and the remaining lemon juice. Add the parsley, spin once and turn into a bowl and chill. Serve with raw vegetables.
Motivational Messages for the rest of the Week
Day 2
Keep looking back at how far you have come not forward at how far you have to go. Looking back makes you see how much you have improved and that will motivate you. When you look forward and especially when we compare ourselves to others we can become despondent. Remember God made you uniquely, you are one of a kind and because of that you should never compare yourself to others.
Day 3
Remember it has taken you a life time to get your body into the condition it is in, you cannot undo the damage in 2 weeks, but slow comfortable changes over the rest of your lifetime will. Each day and week will bring gradual improvements. Little by little, step by step is the way God intended you to take it. Speeding this process up can make you feel overwhelmed, so relax and enjoy the process.
Day 4
Remember that God has not given you a spirit of fear, but a spirit of power, love and sound mind. So when you feel overwhelmed at the process ahead, pray and ask God for wisdom and use that sound mind to read up more on how your body works.
Day 5
Count your blessings, if you don’t think you have any, you have eyes to see don’t you? Look around at the beauty that God has created and enjoy it for free.
Day 6
OK so maybe you thought you blew it once or twice this week, remember that there was nothing to give up and no restrictions, so any restrictions you have were created by yourself. And even if you did eat after 9pm, no one was counting except you. Get over it and get on with what you can do. You will fall and make mistakes, thank God we all do, but that is a wonderful opportunity to make better choices and do things better at the next meal.
Day 7
7 days closer to a healthier new you! Write down your emotions and feelings about food and why you eat, this can be as an essay or in point form, just pour it out and enjoy the process. Think of what you do about food when you are angry or sad and write that down Write down some foods you ate this week, that you did not eat previously.
Day 8 – Week 2
Theme: - Get Moving
You will find 5 minutes each day at the same time and get moving - Only 5 minutes
Products to needed Perfect Health – The Natural Way Herbal Fibreblend Aimega Mary-Anns Organic salts with your meals
Condiments allowed. Anything
Tinned or packaged foods allowed Anything
Hot beverages allowed Anything
Cold beverages allowed Anything except diet sodas
AVOID AT ALL COSTS Artificial sweeteners You need to read the labels of all you eat and drink to check this out. Rather drink water but if that is not easy 100% pure fruit juices which contain no added sugar or preservatives
Artificial sweeteners are know to upset the endocrine system, which is the system that controls almost every function in the body They can actually slow down your metabolism adding to weight problems, increase blood pressure and cause blood sugar problems, cause a fuzzy head, headaches, constipation and sleep disorders to name a few.
SPECIAL NOTES Remember that even if you are feeling totally exhausted, get up and go for that walk, just 2 ½ minutes in one direction and 2 ½ minutes back will make a difference. Exercise is not an option it is as essential as breathing, so find something you can do and just do it!
Read The Perfect Health - The Natural Way, Chapter on exercise, chapter on fats, the effects of sweeteners in the chapter on additives
Help If you feel you need help, contact any of the Natural Health coaches or consultants at www.mary-anns.com They will offer you email support or a local meeting place so that you can meet other people embarking on this program.
Week 2 Exercise helps regulate at least 18 different hormones. These hormones help to produce energy, so if you are tired exercise will give you energy, so having no energy is no excuse anymore! Many of the hormones regulated by exercise help to manage blood pressure, blood sugar, moods, bowel function, sleep etc. So you will find in time as you increase your exercise your health improves dramatically. This week remember to read the chapter on exercise in Perfect Health. You will over the next weeks increase this gradually but for now just stick to 5 minutes
GOOD HABIT 2 Go for a walk, cycle, swim or run at the same time every day for 5 minutes. I mean only 5 minutes, not 6 or 10 or 20. The number one reason people do not exercise daily is they have no time; all we need is 5 minutes. This means, walk or run, or skip or swim or cycle for 5 minutes. It must be at the same time everyday as habits are formed by doing things at the same time every day. I find it best to walk before breakfast as then it is over but many people find that a walk during lunch time or just before or after supper suits them.
DO WHAT SUITS YOU; BUT JUST DO IT. Remember that if you are trying to get your metabolism going so that you can loose weight, then exercising first thing in the morning is best.
Extra Help # 2 Take Aimega, (in your kit for this week) -3 capsules daily with a full glass of filtered water This product is made from organic, cold pressed flax, olive, sesame and sunflower oil and will supply you with balanced levels of Omega 3 and 6. These are essential fatty acids needed for healthy hormonal function. Remember to read the chapter on fats in Perfect Health so r=that you understand fully your need for these essential fats
TIME PERIOD: Day 8 -14
Follow the following guidelines are from Day 8 until Day 14
Wake up: drink a glass of filtered water with 3 Herbal Fiberblend capsules Drinking water regularly is a habit that needs to be cultivated early on. Water is your most important nutrient and essential to health, without enough water your body really battles to function at optimum levels of health.
Go for a 5 minutes walk and when you return take 3 Aimega (from your kit) capsules with another glass of water
Breakfast: Must be before 10am Start with a minimum of one fruit portion (you must eat at least this even if you don’t normally eat breakfast) Blend it in a blender with water or ice if you battle to eat before 10am and then drink it.
A portion is what fits into your loosely cupped hand. You can eat any fruit you enjoy but you must eat at least one portion.
There is no maximum amount of fruit, if you feel like eating 12 bananas, 10 apples or a whole melon then eat it! After the fruit you can eat anything you like (I mean this, so stop trying to be good!)
Mid-morning: before 12am: Drink a glass of filtered water You can eat or drink anything else after this.
Lunch: Before 3pm Start with any raw vegetable or salad make sure you cover the minimum of one side or bread plate .You can eat more if you like just do not eat less. After this salad or raw vegetables eat anything you like, there is no restriction. If you hate vegetables, find one raw vegetable you can eat like cucumber or tomato and make sure you eat enough to eat a small plate full of this food.
See tips for raw vegetables or salads
Mid-afternoon: before 5pm Drink a glass of filtered water You can eat or drink anything else after this.
Supper: Try and eat this before 9pm Start with a minimum of side plate of raw vegetables or salad and as much as you like and then eat what ever you feel like after that. Again there is no restriction.
After 9pm: Fresh fruit and raw vegetables only, if you want dessert or chocolates eat them before 9pm. This is very important.
Tips and recipes for raw vegetables or salads
Eat a variety of any raw vegetables in any combination and any quantity. A portion should not be less than the amount that would fit into your loosely cupped hand
If you prefer eating only one kind of raw vegetable at a time, you may want to dip the vegetables into something like one of the recipes listed here. ( These are from Perfect Health – The Natural Way if you need more suggestions order The Natural Way Recipe books 1 & 2 from 100days@mary-anns.com )
Be sure to use the organic seasonings included in your week 1 kit
You can use any of the dips from last week or any of the following recipes
SALADS
A fresh raw salad can be eaten before meals in place of raw vegetables and a dip, they should be fun, tasty and easy to prepare. At a restaurant, order a salad before the main course as your starter. If there is another cooked starter on the menu that you would like, have it either with your main meal or as your main meal.
Here I refer specifically to fresh salad, not to cooked salads. If there are cooked ingredients like artichokes or garbanzo beans, try to add as many other raw ingredients as possible. In our family, avocados are a staple salad ingredient. But avocado pears are a much maligned fruit. Mention that you eat avocados and people throw up their hands in horror with shrieks of ‘fattening’ and ‘cholesterol’. Let’s get one thing straight, there is not a single fruit or vegetable which is able to manufacture cholesterol – this process is confined to the animal kingdom (see chapter on fats). Although avocados do contain fats, they are unsaturated fats which are easy to digest and which contain essential fatty acids which help the hormonal system to function properly and can actually help you lose weight. Read the chapter on fats in Perfect Health to get the full story
Avocados are also extremely nutritious, containing 14 minerals, 11 vitamins and a high percentage of protein for a fruit. (Yes, avocado is a fruit although we do tend to eat it as a vegetable.) Avocados are in season from autumn through winter to the following mid-summer, which means that they are unobtainable for three or four months of the year only. I might add that this short period of deprivation makes Mark’s life a misery. He can’t bear salad without avocado and insists on adding olives or cheese to make it more interesting. The olives are not a problem but regular cheese results in him snoring at night so to keep the cheese to a minimum I usually make marinated mushrooms or eggplant (see recipes in Perfect Health) Mark’s favorite way of eating avocados is to have them mashed on hot, buttered toast. I like to use avocados as a skin treatment – I use the inside of the skin to rub on my skin. It is the most wonderful skin cream and has the added benefit of being completely natural and free. A word of caution – if you want to lose weight, don’t eat more than one avocado per day. If on the other hand you are trying to gain some weight, try to eat at least three avocados every day.
Here is a recipe for our favorite salad (which contains avocado, of course). We adapt it in a number of ways and I have included the variations below.
Basic Avocado Salad 1 medium lettuce, broken into bite-size pieces 4 medium tomatoes, sliced or diced 4 medium avocados, diced 1 red bell pepper, sliced or chopped 2 sticks celery, chopped 1 tablespoon chopped parsley (optional) 2 carrots cut into small strips Mary-Ann’s organic Herb salt or other herb salt to taste
Toss all the ingredients together in a large salad bowl, and serve. The avocado makes this salad deliciously creamy. Add a bit of herbal salt and pepper to taste if you like. This salad can be served with either a protein or a starch meal, or inside whole-wheat pita bread.
Variations on a theme Any of the following ingredients can be added to the Basic Avocado Salad to ring the changes:
– Olives in brine (not vinegar) – Fresh, or tinned, asparagus tips – Thin slices of chicken or meat – Flaked tuna – Feta cheese – Cubed uncolored cheese – Chopped red cabbage
Special note: If you add cheese, chicken, fish or meat to the salad, it is no longer a neutral dish but becomes a protein meal.
Avocado Starters For a delicious and healthy start to any meal, serve avocado in the shell. Allow half an avocado per person, remove the pip and rub the flesh with lemon juice to prevent discoloration. Fill with any of the following mixtures:
Add home-made mayonnaise to: – Chopped chicken, chopped spring onion, sliced mushrooms, Mary-Anns organic herb salt (order from www.mary-ans.com), pepper and lemon juice (Protein meal) – Asparagus pieces with chopped olives (Neutral meal) – Grated uncolored cheese and chopped spring onion (Protein or neutral meal depending on what cheese you use)
Add ricotta cheese to: (Ricotta cheese is low in protein- less than 15% so these salads are neutral unless animal flesh is added) – Chopped red pepper and olives – Chopped cucumber and celery seasoned with Mary-Ann’s Organic Herb salt or Organic seasoning salt Add sour cream to: (Sour cream is neutral as it is low in protein and a fat, so use sparingly) – Flaked tuna, chopped chives and lemon juice - Chopped tomato, fresh basil and spring onion - Cucumber
Another way to serve the avocado would be to mash the flesh with any of the above fillings and to return the mixture to the shell, or to spoon it onto a lettuce leaf. Special note: Try to eat only those vegetables which are in season. They are cheaper and tastier. Any good gardening book on vegetables will be able to tell you which vegetables are in season.
Avocado Sauces, Dressings and Dips
Blend the ingredients in a food processor and add a little filtered water if a more fluid salad dressing is required. The quantities and proportions of ingredients depend on your personal preferences. The blended dips (without additional water) are also suitable as sauces for dressing steamed vegetables, chicken or fish.
Asparagus and avocado salad
Gently steam 1-2 bunches of fresh asparagus, until bright green Place 3-5 asparagus on each plate. Place ½ a sliced avocado on each of the plates of asparagus Squeeze a little fresh lemon juice over the avocado Sprinkle freshly chopped parsley, cilantro or rocket Drizzle with Red Pepper Mayonnaise and serve
Red Pepper Mayonnaise
3-4 medium red bell peppers 100ml cold pressed olive oil Juice of 1 lemon 1 tsp oregano Mary-Ann’s organic Garlic & herb salt to taste or other herb salt
Coarsely chop the peppers and place in a small pot. Simmer gently with a lid on for about 15 minutes. Drain the juices well. Puree well in a food processor and add the oil drop by drop, add the rest of the ingredients and blend well. Adjust the salt for taste and serve. Marinated Mushrooms
2 cups white Mushrooms thinly sliced 1 cup extra virgin olive oil 1-2 tsp ready prepared mustard or mustard seeds ½ cup chopped parsley 1 tsp Mary-Ann's Organic Seasoning salt or herb salt with a pinch of nutmeg Juice of 1 lemon
Blend all the ingredients by hand and place the mushrooms in the marinade for at least 30 minutes. Button and brown mushrooms give a very different flavour so try them both. Serve on sliced Avocado or just plain lettuce leaves or any salad that needs a 'pick-me-up'
Roasted Red pepper and Artichoke Salad½ -1 lettuce with red leaves (Lollo Rosso) ½ -1 head butter or crisp lettuce 5-10 Continental Spinach leaves 2 red peppers 5-6 artichoke hearts, drained and quartered ¼ - ½ cup raw nuts, like hazelnuts, cashews or almonds 100g Gorgonzola or blue cheese
Clean the peppers cut into 8th’s, roast gently on a baking sheet, without using oil. Arrange the artichokes and red peppers on a bed of lettuce leaves. Sprinkle with nuts and crumbled cheese. Drizzle with extra virgin, 100% pure cold pressed olive oil; add a dash of freshly squeezed lemon juice or balsamic vinegar, a twist of the pepper grinder and herb salt to taste.
Garbanzo, Avocado and Cabbage Salad
3 cups finely shredded cabbage 1 tin garbanzo beans - drained 2-3 Avocado – diced Juice of 1 small lemon Black olives (optional) Fresh or preservative free sun dried tomato (soaked to soften) or 1-2 cups cubed tomato or red bell pepper Mary-Ann’s organic Seasoning Salt Combine gently so as not to mash the avocado (Mark and I often eat this as a meal it is so filling)
Garbanzo beans are part of the bean family and are known to reduce bad LDL cholesterol. They contain protease inhibitors known to inhibit cancer – protease inhibitors regulates blood sugar and insulin – type 2 diabetics shown to eliminate need for medication by eating daily and found to lower blood pressure, regulates colon function preventing and correcting constipation Prevents hemorrhoids and other bowel problems
Contains glucose called alpha-galactose which can cause gas but within a few days of eating regularly you will produce the enzymes needed to digest this.
Olives and olive oil have been shown to be good for heart, reduce bad cholesterol, raises good cholesterol, thins blood, contains phytonutrients that retard cancer and ageing, increases longevity, and lowers blood pressure
Salad with vegetable croutons
2 eggplants diced or cubed 4-6 zucchini diced (and or carrots, beets, potatoes) Place on baking tray and sprinkle with herb salt & bake at a hot temperature or on grill until golden brown, remove and cool
Meanwhile combine the following Mixed lettuce 3-4 Chopped tomatoes 2 Diced avocados Serve with, Extra Virgin Olive and or flax oil , Juice of ½ -1 lemon , Mary-Ann’s Organic Herb salt and freshly ground black pepper
Avocado, olive and flax oil are an excellent source of essential fatty acids (Omega 3 & 6) which help the endocrine system function more efficiently. This is the system that controls body weight, water retention, bowel function and the Immune system among many.
Steamed broccoli & avocado salad
2 cups of broccoli, cut into bite sizes & lightly steamed. Squeeze juice of 1 lemon over broccoli and season with Mary-Ann’s Organic Seasoning Salt. ( or herb salt with pepper and a pinch of nutmeg) Serve garnished with lots of cubed or sliced avocado Chopped red pepper and or sun dried tomatoes Optional: include steamed sliced brown mushrooms
Broccoli is part of the cruciferous family and as such is very high in the anti cancer substances known as indoles, glucosinolates and dihiolthiones which are known to actually help the body destroy cancer cells Rocket salad
2-4 cups small white mushrooms (whole if small, halved if large) 1 red bell pepper - sliced 1 yellow bell pepper - sliced 10 black olives in brine (not vinegar or oil) ½ cup cold pressed extra virgin olive oil Mary-Ann’s Garlic & herb salt to taste 1 Tbsp. Lemon juice 2 large handfuls of rocket or other green leaves of your choice Blend the oil, salt and lemon juice and pour over mushrooms and peppers. Allow to marinate for at least 10 minutes. Pour over leaves and garnish with olives.
Red & yellow bell peppers are ripe and easy to digest (unlike green) they are high in antioxidants like Vit C and beta carotene which have a powerful effect on the immune system and slow down ageing.
Mushrooms - Thin blood, prevents cancer, lowers blood cholesterol, stimulates immune system by encouraging the body to produce more interferon (lentinan – a long chain sugar) inactivates viruses
SAUCES AND DRESSINGS
Our favourite salad dressing is an avocado dressing, which is really just one of the dips in the salad section. We add either a little more lemon juice to thin it out, or a little filtered water. You might like to try some of our other favorites – they enhance a wide variety of salads.
Olive and lemon dressing 1 cup extra virgin olive oil Juice from1 freshly squeezed lemon juice 1 teaspoon Mary-Ann’s Organic herb salt or other herb salt Freshly ground black pepper 1 – 2 teaspoons fresh mixed herbs, chopped (oregano, thyme and basil are good) Place all the ingredients in a closed jar or container. Shake well and serve immediately or store in the fridge.
Homemade Mayonnaise
Can be eaten with starch or protein as egg yolks are very low in protein 2 egg yolks 1 teaspoon dry mustard ½ Mary-Ann’s herb or garlic and herb salt or other herb salt Freshly ground black pepper Juice of 1 lemon 1 cup cold-pressed olive or flax or a blend of extra virgin oils Dash cayenne pepper (optional)
Place the egg yolks in a blender with the dry ingredients and blend well using the steel blade. Add the lemon juice slowly, using the pulse button. Add the oil in a very slow stream while the blender is running. A teaspoon of boiling water can be added to thin the mayonnaise if necessary. Tip: The egg yolks must be at room temperature and the oil must be added very slowly. The blender must be running all the time.
Some Quick Dressings (Neutral) Melted butter and lemon juice is good when poured over any lightly steamed vegetables, grilled chicken or fish. It is particularly delicious over broccoli and baby marrow. Freshly-squeezed lemon juice can be drizzled over fresh salads with extra virgin olive and or flax oil. Blended tomato, basil, Mary-Ann’s Organic Herb salt, pepper and a little oil (optional) is a good dressing for salads, vegetables or your favourite pasta.
Motivational Messages for the rest of the Week
Day 9
Remember to spend at least 15-20 minutes outside in natural light every day. This will help you sleep well and feel happy try having supper or lunch outside.
Day 10 Remember that your focus is on getting healthy, so don’t get frustrated if you feel you should be losing weight faster. Your body will deal with the weight when it is ready and only then
Day 11 Daily exercise of at least 20 minutes increases your body’s production of growth hormone. This hormone keeps you young and slim. Aim towards this 20 minutes daily but take it slowly for now.
Day 12 If you find that you crave salty snacks, it usually means you are running low on the essential fats found natural plant foods. So try a healthy avocado instead of potato crisps.
Day 13 If you feel peckish when you get home from work, munch some raw vegetables while preparing supper. This will help you to avoid bingeing on bread.
Day 14 Try and learn one new vegetable or salad recipe every week; it will prevent you from getting bored with your new healthy lifestyle. My 2 recipe books have nearly 600 tasty fruit and vegetable dishes to inspire you.
100 days to Health - Week 3
Theme: - Be Grateful
This week you will be focusing on counting your blessings and writing them down. You may be single, married, widowed, be employed or unemployed, rich or poor, but each one of us has at least one thing to be grateful for.
I remember listening to Ron Heagy speak at a seminar, he had rolled onto the stage in a wheelchair using his chin on the control stick, at the age of 18 just before entering college on a football scholarship, Ron had been dumped by a wave on a beach in California and had broken his neck. Ron had been paralyzed for over 20 years from the neck down. He opened his mouth and said, “I woke up this morning and I was grateful that I could breathe”
What a paradigm shift! Here was a man who most people would think had nothing to live for yet he was traveling around the USA ministering to and motivating youngsters and helping them realize that God has a purpose for each of us.
Either while walking or when you get back, find a quiet place and thank God for all the good things He has given you. If you cannot think of any, ask Him to show you what you need to be grateful for. This is also a good time to read a proverb relating to the day of the month, so if today is the 1st day of Feb or March or November, then read Proverbs chapter 1. If it is the 2nd day of the month then read Proverbs chapter 2 and so on; I am sure you get the idea. There are 31 chapters in Proverbs so there is one for each day of the month Proverbs contains a wealth of wisdom, which will help you with your day to day life. When you get to the end of the month, just start all over again from chapter 1. When you know them all off by heart you can stop. I have been doing this for 10 years and still don’t know all by heart.
Are you grateful that you can breathe; are you grateful for your family, your work, your car, your computer, and your friends?
Motto for this week: I will thank God for everything I have; if I get down I will count my blessings and name them one by one.
GOOD HABIT 3
Get the basics in place and these are 1. A glass of water before you eat anything 2. Raw vegetables before cooked 3. Daily sunlight 4. Exercise 6 days a week, even if it is 5 minutes, just do something 5. Always give thanks to God for your food and ask him to bless it to your body, no matter what you eat.
Week 3 products to use
Perfect Health – The Natural Way book AIMega Herbal Fibreblend BarleyLife Mary-Ann’s Organic salts with your meals
Condiments allowed. Anything
Tinned or packaged foods allowed Anything
Hot beverages allowed Anything
Cold beverages allowed Anything except diet sodas
AVOID AT ALL COSTS Artificial sweeteners You need to read the labels of all you eat and drink to check this out. Rather drink water but if that is not easy 100% pure fruit juices which contain no added sugar or preservatives
Artificial sweeteners are known to upset the endocrine system, which is the system that controls almost every function in the body They can actually slow down your metabolism adding to weight problems, increase blood pressure and cause blood sugar problems, cause a fuzzy head, headaches, constipation and sleep disorders to name a few.
SPECIAL NOTES Write down every single thing you could possibly be grateful for
Read The Perfect Health - Natural Way, Chapter on making the transition You can order extra copies from 100days@mary-anns.com
Help If you feel you need help, contact any of the Natural Health coaches or consultants at 100days@mary-anns.com They will offer you email support or a local meeting place so that you can meet other people embarking on this program.
TIME PERIOD: Day 16 -22
Follow the following guidelines from day 16 until day 22
Wake up: drink a glass of filtered water with 3 Herbal Fiberblend capsules Drinking water regularly is a ha |