100 Days to Health – Day 008 | Get Moving

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100 Days to Health - Day 8 | Get Moving

Week 2 –  Day 8 (Get Moving, Stay Moving)

GET MOVING Exercise helps regulate at least 18 different hormones. These hormones help produce energy and make you feel better. Great news for people who struggle with tiredness, exercising actually gives you more energy.

Many of the hormones regulated by exercise help manage blood pressure, blood sugar, moods, bowel function and sleep patterns. You will find in time as you increase your exercise that your health improves dramatically.


This week you will add five minutes of exercise. Whether it is walking, cycling, swimming or running. Try do the exercise at the same time, everyday. Be prepared to gradually increase the amount of time you exercise over the next few weeks.

For now, stick to 5 minutes and . . .

Just do it.

Perfect Health, Chapter 8, 9 and 10 

Herbal FiberBlend – 3 capsules a day first thing in mornings 30-60 minutes later; AIMega - 3 capsules

Do not have these at the same time!!

Walk, run, swim or cycle for 5 minutes a day – at the same time everyday.

Condiments Allowed
Tinned or packaged foods allowed

Hot beverages all drinks , but no artificial sweeteners allowed

Cold beverages allowed, anything except diet sodas.

AVOIDArtificial Sweeteners


Artificial Sweetners containing aspartame are known to upset the Endocrine System, which is the system that almost controls every function in the body including weight.The artificial sweeteners can actually slow your metabolism adding to weight problems, increase blood pressure and cause blood sugar problems.

Headaches, constipation and sleep disorders can also be related to the intake of artificial sweeteners.

Artificial Sweeteners are found in all diet products.

Sweeten with raw honey or pure fructose as these will NOT upset your blood sugar directly or have any damaging side effects on your Endocrine system.
Please note that fructose is not the same as High Fructose Corn Syrup (HFCS). Pure fructose is made from processed fruit sugar. 
Hopefully in time you may not feel the need to sweeten anything. Read Chapter 9 of Perfect Health page 106 for more information.

Go for a walk, swim or run at the same time every day for 5 minutes

The number one reason people excuse themselves from exercising is that they don’t have the time.  For now all you have to find is 5 minutes in every 24 hours. 
It must be at the same time everyday as habits are formed by doing things at the same time everyday. 
Personally I like to walk in the morning before breakfast and if the weather is beautiful, again in the late afternoon after working. You just find a time and an exercise that suits you. Remember if you’re trying to get your metabolism going in order to loose some extra weight, then exercising in the morning is best. 
Follow these guidelines from Day 8 to Day 14
Wake up: Drink a glass of filtered water with 3 Herbal Fibreblend capsules and a second glass of water
Get moving for 5 minutes today.
Drink a glass of water and take 3 Aimega capsules.
Breakfast: before 10am
Start with one fruit portion before your normal breakfast. 
Mid-morning: before midday
Drink a glass of filtered water. You can eat or drink anything you like after this.
Lunch: before 3pm
Start with one side plate of raw vegetables or salad. You can eat more if you like, just do not eat less than one portion (a side or bread plate) of raw foods before each meal.
Mid afternoon: before 5pm
Drink a glass of filtered water. You can eat or drink anything you like after this.
Supper: before 9pm
Start with one side plate raw vegetables or salad. Remember there is no restrictions on what you eat after your raw food.
After 9pm
Fresh fruit and vegetables only, if you want dessert or chocolates  – eat them before 9pm. This is very important.

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


Basic Avocado Salad

1 lettuce, chopped

4 tomatoes, diced

4 avocados, diced

1 red bell pepper, chopped

1 tablespoon parsley, finely chopped

2 carrots, grated

Mary-Ann’s Organic Seasoning Salt to taste

Toss all the ingredients together in a salad bowl. The avocado makes this salad deliciously creamy. Enjoy before any cooked meal.

Any of the following ingredients can be added to the above salad recipe for variation:

Olives in brine, not vinegar

Asparagus, fresh or tinned

Red Cabbage, finely chopped

Tuna in brine

Feta Cheese

And if you hate avocado, leave it out and keep this as your basic salad

Avocado Starters

1 Avocado per person

Cut the avocado in half and remove the seed. Fill the avocados halves with one of the following mixtures – 

Home-made Mayonnaise/Sour Cream mixed with:

asparagus tips and olives


finely shredded cabbage and chickpeas


tomato cubed with corn cut off the cob and fresh coriander


chicken shredded with spring onions


tuna flaked with chives.

Fresh lemon juice added to Avocados always prevents them from discolouring.
Asparagus Salad
1-2 bunches of fresh asparagus, gently steamed
2 Avocados, thinly sliced
Juice of half a lemon
Layer the avocado onto of the steamed asparagus, pour the lemon juice over.
Garnish with fresh herbs.
Red Pepper Mayonnaise
3-4 red bell peppers, chopped
100ml/1.3 cup  Extra Virgin olive oil (EVOO)
Juice of 1 lemon
1 tsp dried or fresh oregano
Simmer the red bell peppers gently for 10 minutes.
Remove from heat and drain excess juice off
Place in blender and slowly add the olive oil while blending on low speed.
Add the lemon juice and oregano and salt to taste. Turn to high speed until very smooth and creamy
This Red Pepper Mayonnaise is 
great poured over the above 
Asparagus Salad recipe or with anything hot or cold!


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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