100 Days to Health – Day 001 | Good Things

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100 Days to Health - Day 1 | Good Things

Week 1 –  Day 1 (It’s time to go for it!)

Adding the Good Things This week we focus on adding more of the good things to your existing diet. You must not give up anything. Rather focus on eating raw fruit and vegetables before each meal.

good things or bad things

On Day 1 you need to take the time to get organised. You will be eating more fresh fruit and vegetables than usual so make the time to do the shopping. Buy any fresh fruit you like and any vegetables you enjoy eating raw (uncooked) like cucumbers, tomatoes, carrots, red bell peppers and sprouts. If all you like is cucumber, then just stock up with cucumber.

When I say you can eat as much as you like of a particular food it is important to listen to your body and do just that. Eating what you think is too many bananas may just be your body’s way of correcting a nutritional deficiency. It is better to eat too many bananas than to exclude them and then over indulge on chocolates.

It is best to buy organic produce but don’t panic if you can’t find a local market. Just buy any raw fruit and vegetables that look good enough to eat and that taste good.

This week focus on Good Habit # 1


“I will read labels and avoid harmful additives.”

“TO DO List” 

READ: Perfect Health, foreword and Chapter 1

Herbal Fiber Blend – 3 capsules daily with 2 glasses of filtered water first thing in the morning
Our Organic Seasonings on any of your existing foods

Start parking your motor vehicle a little further from the entrance and taking the stairs instead of the elevator if possible. This will help you get moving.


  • Condiments allowed
  • Tinned or packaged foods allowed
  • Hot beverages; at this stage any hot drinks allowed, so don’t try cutting out your coffee, but try and drink water before all hot drinks.
  • Cold beverages; Again here any beverages are allowed, but try and drink a glass of clean water before all beverages.


Artificial Sweeteners containing aspartame or saccharine, found in diet drinks and sugar alternatives…


Drinking water on a regular basis is a habit that needs to be cultivated early on.

Water is the most important nutrient and essential to health, without enough water your body really battles to function at optimum levels of health.

Try and drink a glass of water before you eat or drink anything else.

Start All Cooked Meals with Raw Food

Raw fruit and vegetables are loaded with anti-oxidants which help your Immune System fight off disease. They contain water soluble fibers and many phyto-nutrients. These help your digestive system and your hormonal system function efficiently.

Raw foods 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 and fruit before meals also takes the edge off your appetite and you end up eating less food – naturally. 

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 also no restriction on the amount of fruit and vegetables you eat before the cooked food.  For more details see meal guidelines.

Follow these guidelines from Day 1 to Day 7.
Wake up: drink a glass of filtered water with 3 Herbal Fiberblend capsules. Follow with a 2nd glass.
Breakfast: One portion of raw fruit before your normal breakfast. If you don’t normally eat breakfast then I suggest you blend your fruit portion with water and ice and drink it as a juice before 10am. 
Mid-morning: before midday 
Drink a glass of filtered water.
Lunch: before 3pm
Start with 1 portion/side plate of any raw vegetable or salad. 
Mid-afternoon: before 5pm
Drink a glass of filtered water.
Supper: before 9pm
Start with 1 portion/side plate of any raw vegetables or salad. 
Note: Try not eat after 9pm. This is very important.

Here are some recipes that will help you get going with this exciting journey...


Avocado Dip

1 ripe avocado per person

2 tsp fresh lemon juice

Mary-Ann’s Organic Herb Salt to taste

Mash and serve


4 Ripe Avocados 

2-3 finely chopped spring onions/shallots

1 medium zucchini/baby marrow

1/2 cup cilantro/coriander leaves

1 green chile (include seeds if you like it very hot)

1/2 a lemon/lime juice freshly squeezed

Mary-Ann’s Garlic and Herb salt to taste

Blend and serve

Cashew Mayonnaise

1 cup raw cashew nuts

1 tsp ready made mustard or mustard powder

juice of 1-2 lemons, depending on how tangy you like your mayo

1 tsp Mary-Ann’s Garlic & Herb salt

half to 1 cup water and quarter to half a cup of Extra Virgin Olive oil (EVOO)

optional 1-2 tsp Raw honey

Blend all the ingredients together except the EVOO at high speed in a blender. Add the EVOO last, slowly through the whole in the lid and blend until think, smooth and creamy. Serve with anything!

This will store for at least a week in the refrigerator and freezes really well in ice trays, so you can use a little at a time.

Eat a variety of any raw fruit or vegetable. A portion should not be less than the amount that would fit into your loosely cupped hand.

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