30 DAYS HEALTH & WELLNESS CHALLENGE (SEASON 5)

JUNE 2022 EDITION

STEP: 1 ELIMINATE THE FOLLOWING THINGS FROM YOUR DIET AND LIFESTYLE:

• MSG (i.e. Mono-Sodium Glutamate) – found in Noodle seasonings and most

seasonings used in cooking;
• Artificial Flavours, Artificial Colorings, & Chemical Preservatives;
• Artificial Sweeteners (e.g. aspartame, saccharin, etc.);
• Sugar (both brown and white), High Fructose Corn Syrup, etc.;
• Soft Drinks & Packaged Fruit Juices;
• Cow Milk (liquid, powdered, condensed, skimmed, etc.);
• Dairy Products made from Cow Milk (Ice Cream, Cheese, Chocolate, etc.);
• White Flour Products (white bread, cake, doughnut, meat-pie, noodles, pasta,
spaghetti, chin-chin, biscuits, crackers, etc.);
• Wheat Products (e.g. Wheat Meal);
• Highly processed & refined foods (in cans & cartons from the supermarket);
• Caffeine-containing substances (Coffee, Black Tea, etc.). [Take herbal teas];
• Trans-Fats (i.e. Margarine, Fried Foods, etc.);
• Fast Foods and Microwaved Foods;
• Common Salt or Table Salt (Instead, use unrefined Sea Salt or Himalayan Pink Salt
moderately for your cooking);
• Hormonal contraceptive pills (use other methods of family planning);
• Tobacco and Hard Drugs;
• Alcoholic beverages;
• Self-medication; and
• Other health-destroying foods and habits.

HEALTHY ALTERNATIVES TO ELIMINATED FOODS

Note the healthy ones are in bracket

1. MSG (i.e. Mono-Sodium Glutamate) -ALTERNATIVES- [Non-MSG Natural Seasoning Mix,

Garlic, Ginger, Turmeric, Cumin, Coriander etc]

2. Sugar (both brown and white), High Fructose Corn Syrup, etc. ALTERNATIVES-
[Jaggery, Date Powder, Stevia etc];

3. Soft Drinks & Packaged Fruit Juices; ALTERNATIVES- [Baobab Healthy drink, Tigernut drink,
Zobo (Hibiscus) drink, Pineapple-Ginger drink, Beet Juice, etc]
4. Cow Milk (liquid, powdered, condensed, skimmed, etc.); ALTERNATIVES- [Coconut
milk, Almond milk, Rice Milk, Baobab Milk, Tigernut Milk etc]

5. White Flour & Wheat Products; ALTERNATIVES- [Acha flour, Oat flour, Rice flour,
etc]

6. Caffeine-containing substances (Coffee, Black Tea, etc.). ALTERNATIVES- [Take

herbal teas];

7. Trans-Fats (i.e. Margarine, Fried Foods, etc.) ALTERNATIVES- [Unsalted Butter]

8. Common Salt or Table Salt ALTERNATIVES- [Instead, use unrefined Sea Salt (Costa)
or Himalayan Pink Salt);

STEP 2: TAKE ONLY FRESH FRUITS OR SMOOTHIES OR VEGETABLE JUICES FOR BREAKFAST.
NO COOKED FOOD BEFORE 12NOON

You do not have to eat all the fruits at once. Keep eating the fruits throughout the morning
period. For example, eat some papaw or pineapple or watermelon in the morning before
you leave home for work; then take some banana, apple, guava, pear, oranges, tangerine,
green or red grapes, etc, with you to eat at work whenever you feel hungry before lunch
time.
NOTE:
If you are diabetic, please avoid the sweet fruits (banana, pineapple, etc.). Diabetics can
replace fresh fruits with freshly extracted vegetable juices (e.g. 50% carrot juice + 50%
bitter-leaf juice, for instance; or 50% beet root juice + 30% celery juice + 20% parsley juice).
Drink a 240m…

STEP 3: EAT SOME RAW VEGETABLE SALAD BEFORE YOUR LUNCH

For lunch, you may eat any of your favourite cooked foods apart from the forbidden ones
listed in Number 1 above. You may eat Brown Rice or Ofada Rice (avoid polished rice), Yams,
Potatoes, Plantain, Whole Grain Bread, Beans, Acha Swallow, Oatmeal, Pounded Yam, Eba,
Amala, Fufu, etc. Just make sure to eat some fresh vegetable salad BEFORE the cooked
meal. Those with thyroid disorders should avoid CABBAGE in their salad.
STEP 4: EAT ONLY A LARGE BOWL OF RAW VEGETABLE SALAD FOR SUPPER

Your vegetable salad must be a vegetable salad indeed.

NOTE
No pasta, No sliced eggs, No corned-beef, No sardine, No roasted chicken, No creamy salad
cream, etc.

Make your own salad dressing at home or simply use Vegenaise (a vegetarian
mayonnaise) or Honey Mustard for your salad dressing.

How to prepare Salad dressing at Home

To make your own salad dressing at home, you can simply mix Olive Oil, Lemon or
Lime Juice, and Honey or Maple Syrup in your desired ratio to create the taste you
want. You can put all three in your blender and blend with some avocado pear,
cinnamon, or curcumin (turmeric) powder.

STEP 5: EAT ONLY ONE COOKED MEAL PER DAY DURING LUNCH

You may swap your lunch with your supper. The rule is that you must only eat a cooked
meal once a day throughout the period of this 30-days programme.

STEP 6: YOU MAY EAT MORE FRESH FRUITS, RAW NUTS, AND VEGETABLES SUCH AS
GARDEN EGGS, AVOCADO, CARROTS, GUAVA, RAW ALMONDS, WALNUTS, ETC, FOR
SNACKS IF YOU FEEL HUNGRY BETWEEN MEALS.

Avoid peanuts, though. Cashew nuts are okay to eat moderately. Those with arthritis should
avoid GARDEN EGGS.

STEP 7: DON’T EVER EAT ANYTHING COOKED BEFORE 12NOON OR AFTER 7PM

This rule is very important. Do your best to observe it.

STEP 8: EXERCISE FOR 30 MINUTES A DAY

Brisk walking is good enough if you cannot go to a gym. Just make sure you sweat.

You can also watch/download 15-30 minutes exercise on YouTube.

STEP 9: SLEEP FOR AT LEAST 6 HOURS DAILY AT NIGHT. 7 HOURS IS EVEN BETTER

Go to bed by 10pm latest if you can. You may then wake up at 4am or 5am to pray or have
your devotion. You get the most out of your sleep between the hours of 11pm and 1am.
So, going to bed not later than 10pm is a great idea.

STEP 10: DRINK AT LEAST 8 GLASSES (OF 240ML EACH) OF PURIFIED WATER OR
WATERMELON JUICE DAILY

Dehydration is at the root of many diseases. Cucumber juice is okay too.

STEP 11: SPEND SOME TIME IN THE OUTDOORS EVERYDAY DURING THIS PROGRAMME

You need fresh air and sunshine for enhanced moods, vitamin D synthesis, and proper
blood oxygenation. Early morning sunshine (before 11am) is better than a hot afternoon
sunshine.

STEP 12: READ ONE CHAPTER OF THE BOOK OF PROVERBS IN THE HOLY BIBLE DAILY

There is healing power in God’s Word. You may wish to read from any other book of the
Bible apart from Proverbs. I have recommended the book of Proverbs for two reasons:
1) Because it is the book of wisdom and will make you wiser in matters of life, and
2) Because it has 31 chapters (enough to last you a month at one chapter per day).

STEP 13: PRAY ABOUT ALL YOUR CONCERNS AND NEEDS FOR 30 MINUTES DAILY

God still answers prayers. The Bible enjoins us to take all matters and concerns to God in
prayer. The effectual fervent prayers of a righteous person avail much. Forgive all who
have offended you and release them from your heart completely

Unforgiveness, bitterness, hatred, animosity, malice, resentment, etc, are insidious toxic
emotions that damage our health. We are better off without them. Negative tension
and conflicts affect us negatively as well if we don’t resolve them quickly.

STEP 15: MAINTAIN A POSITIVE OUTLOOK AND AN ATTITUDE OF GRATITUDE

Give thanks to God for every new day you wake up to see and speak positive words over
your day before you step out of the house. Don’t ever make any negative confession during
this period. Maintain a positive outlook on life and keep speaking positive words every of
these days. You can have what you say.
NOTE THE CHALLENGE IS FOR 30-DAYS BUT ON THE 31st DAY: (i.e. by July 1st)

The next morning after you have completed your 30-day challenge, go to the same doctor
or lab to repeat all the tests you did before you began the 30-day challenge.

Make sure not to eat anything on the morning of the 31st day (i.e. by July 1st) until your
blood, urine, and stool samples have been collected as early in the day as possible. When
your result is out, go ahead and compare the two results from your two different tests
(the one before and the one after). If you do not know how to interpret test results, let
your doctor assist you. Ask your doctor which of the two results is better.

In all probability, your blood cholesterol levels would have dropped and your blood sugar as
well as blood pressure would have normalized too.

Also check to see if any of your symptoms has disappeared. Meanwhile, note any positive
changes you have felt or observed especially during the tail end of the 30-day challenge
such as:

• Weight loss,
• Better sleep,
• Mental clarity,
• Clearer and smother skin,
• Increased energy,
• A better mood and a feeling of wellness,
• Allergy symptoms disappearing,
• Etc.

I want you to Note that you may actually feel a little worse during the first few days of the
30-day challenge as your body goes through some form of detoxification. This is known as
the healing crisis. You may experience mild diarrhea, skin eruptions, light-headedness, etc,
at the beginning; but towards the end, things will improve.

EXCEPTIONAL CASE: For those who desire to see even more remarkable improvements in
their lab results and weight loss, continuing the challenge for 60 days or 90 days will make
a huge positive difference.

NOTE: You will definitely loose weight during this programme. After 30, 60, or 90 days
on this programme (as the case may be), you may wish to include 50% cooked food in
both your lunch and supper to stabilize your weight and prevent further weight loss.
This brings the consumption of cooked meals to twice a day (50% of lunch and 50% of
supper). The 50% vegetable salad must always come first before the cooked meal in each
case.
Where vegetable salad is not available, you may wish to occasionally substitute with some
fruits before your lunch and supper.
This modified lifestyle can be sustained for the rest of your life for good health
and longevity.

Find below the summary of the Steps to follow during the Challenge
15 PRINCIPLES TO GUIDE EACH DAY OF THE 30-DAY CHALLENGE:

1. Eliminate the following things from your diet and lifestyle:

2. Take only fresh fruits or smoothies or vegetable juices for breakfast.
3. Eat some raw vegetable salad before your lunch.
4. Eat only a large bowl of raw vegetable salad for supper.
5. Eat only one cooked meal per day during lunch.
6. You may eat more fresh fruits, raw nuts, and vegetables such as garden eggs,
avocado, carrots, guava, raw almonds, walnuts, etc, for snacks if you feel hungry
between meals.
7. Don’t ever eat anything cooked before 12noon or after 7pm.
8. Exercise for 30 minutes a day.
9. Sleep for at least 6 hours daily at night. 7 hours is even better.
10. Drink at least 8 glasses (of 240ml each) of purified water or watermelon juice daily.
11. Spend some time in the outdoors everyday during this programme.
12. Read one chapter of the book of PROVERBS in the Holy Bible daily
13. Pray about all your concerns and needs for 30 minutes daily.
14. Forgive all who have offended you and release them from your heart completely.
15. Maintain a positive outlook and an attitude of gratitude.
During the Challenge, our body will go through detoxification.
WHAT IS DETOXIFICATION?

Detoxification is the process of eliminating toxic substances from your body.

In a layman's definition, detoxification is the environmental sanitation of the body.

A detox diet is a great way to start the 30-days challenge, revamping of your health
status, your weight loss journey, and enjoy your body holistically.

It is important to cleanse your body system of toxins which have accumulated over
the years.

Therefore, we're starting this 30-days Challenge Programme with a detox.*

So day 1 to 3 of the 30-days challenge is for detox.

Modalities of the Detox

- 3 Days Fruit Fast (1st – 3rd June)

- 7 Days Fruit Fast (1st – 7th June) -- for the Obese & extreme Obese etc

Meaning you are to take ONLY Fresh Fruits, Raw Veges, Natural Fruit Juices and Smoothies
from day 1 to day 3 or day 1 -7 of the challenge as the case may be.

NOTE that the 30-Day Challenge starts on Wednesday 1st June 2022

Start shopping for it now…....

THE NATURAL BLESSING OF THE FRUIT FAST (DETOX)

● it allows our body to clean out or detoxify

● it allows our digestive system to enjoy a brief holiday and rejuvenate
● it conserves enzymes and redirects them for body repairs and healing purposes instead of
digesting food
● it strengthens us psychologically to be disciplined in other areas of life. If I say no to food,
then it goes to show that I can say no to other things as well.

For this fruit fast, we are going to take at least

- 3 litres of water per day
- freshly extracted juices and smoothies from organic fruits & vegetables,
- vegetable salad (if you can get them).
NO COOKED FOOD AT ALL STARTING FROM Wednesday 1st , FOR JUST THREE 3 or 7 DAYS
(for the fruit fast)

NOTE:
During a fruit fast, it's common or natural to experience a healing crisis such as headache,
cramps, fainting, weakness , runny nose, bloating, skin eruptions etc.

Everyone will experience different symptoms. It all depends on how much toxins have been
lurking in each person's body before this fruit cleansing program. Be careful not to get
dehydrated if diarrhea is one of your own symptoms.

What should you do if you experience healing crisis? Well, I will suggest as follows:

- Don't stop your detox program or the consumption of juices and smoothies. You may wish
to scale it down, but don't stop completely.

- Realize that the cleansing going on in your body is good for your health

- Drink plenty of water to aid the cleansing and take time to…

IMPORTANT INFORMATION ON HOW TO CLEAN YOUR FRUITS AND VEGES.

Please always soak your fruits & vegetables (for about 15 - 20mins) in solutions of either:
- Apple cider vinegar
- Baking soda
- White vinegar.

This is necessary to able to kill germs and remove any pesticides used on the vegetables
during planting.

GENERAL SUGGESTED MENU FOR EVERYONE DURING THE PROGRAMME

MENU:

Please find below a suggested menu for all with a little adjustment for people with
Arthritis or Diabetes or high Blood pressure

THIS IS HOW OUR MENU DURING THE 30-DAYS CHALLENGE WILL LOOK LIKE:
GENERAL SUGGESTED MENU FOR ALL

BREAKFAST

1.TAKE ONLY FRESH FRUITS OR SMOOTHIES OR VEGETABLE JUICES FOR BREAKFAST

You do not have to eat all the fruits at once. Keep eating the fruits throughout the
morning period. For example, eat some papaw or pineapple or watermelon in the morning
before you leave home for work; then take some banana, apple, guava, pear, oranges,
tangerine,

green or red grapes, etc, with you to eat at work whenever you feel hungry before lunch
time. If you are diabetic, please avoid the sweet fruits (banana, pineapple, etc.).
Then eat an avocado or coconut at about 10am. You may also wish to blend avocado pear
with mango or avocado pear with banana in your blender or SMOOTHIE MAKER to make a
nutritious and delicious smoothie.

LUNCH

2.EAT SOME RAW VEGETABLE SALAD BEFORE YOUR LUNCH

For lunch, you may eat any of your favourite cooked foods apart from the forbidden
ones listed in Number 1 above.
You may eat Brown Rice or Ofada Rice (avoid polished rice), Yams, Potatoes, Plantain,
Whole Grain Bread, Beans;
For your Swallow e.g. Fonio (Acha), Oatmeal, Pounded Yam, Eba, Amala, Fufu, etc.
Just make sure to eat some fresh vegetable salad BEFORE the cooked meal.

Note: Those with thyroid disorders should avoid CABBAGE in their salad.

DINNER

3.EAT ONLY A LARGE BOWL OF RAW VEGETABLE SALAD FOR SUPPER

REMEMBER: Your vegetable salad must be a vegetable salad indeed. No pasta, sliced eggs,
corned-beef, sardine, roasted chicken, creamy salad cream, etc. Make your own salad
dressing at home or simply use Vegenaise (a vegetarian mayonnaise) or Honey Mustard
for your salad dressing.

SUGGESTED MENU FOR ARTHRITIS

• Breakfast of vegetable juices only, smoothies, or simply fresh fruits.

• Lunch of Vegetable Salad (50%) + cooked food (50%)

• Supper of a large bowl of raw vegetable salad (60%) + very little cooked food (40%).
[Those who are overweight or obese should eat 100% Raw Vegetable Salad for Supper]

NOTE
• Reduce Acid-forming foods (animal protein, sugar, cow milk, etc).
• Eat Alkalizing Foods (fresh fruits and raw vegetables).
SUGGESTED MENU FOR DIABETICS

BREAKFAST
Freshly extracted Vegetable Juices taken every 2 hours or so (Take 3 to 6 nos 240ml cups)
– e.g.
Carrot Juice (50%) + Bitter Leaf Juice (50%)
Carrot Juice (30%) + Cabbage Juice (70%) (if no thyroid disorder)
Carrot Juice (30%) + Lettuce Juice (70%)
Carrot Juice (30%) + Cucumber Juice (70%)
Carrots (30%) + Celery (40%) + Parsley (30%)
Note: Never use packaged juices. Use ONLY freshly extracted juices. Acquire a good JUICER.

LUNCH
Raw Vegetable Salad (50% of lunch) + Cooked Food (50% of lunch).

SUPPER
A large bowl of Raw Vegetable Salad (70% of super) + cooked food (30% of supper).

Notes:
1) Do not use commercial salad cream. Make your own salad dressing.
2) Use green leafy vegetables like lettuce, cabbage, spinach, …

SUGGESTED MENU FOR HIGH BP

• BREAKFAST ON AN EMPTY STOMACH:

Vegetable salad only, comprising of (Red Bell pepper + yellow bell pepper + green bell
pepper +
Cabbage + broccoli + lettuce + garlic + onions + tomatoes + carrots + cucumber +
Flaxseed meal etc). Please avoid the sweet vegetables
(Note: 2 Tablespoons of ground flaxseed (flax meal) every day or 2 teaspoons of flax oil
everyday.)

• LUNCH
Vegetable Salad (50%) + cooked food (50%)

• SUPPER
Large bowl of raw vegetable salad (60%) + very little cooked food (40%).
[Those who are overweight or obese should eat 100% Raw Vegetable Salad for Supper]

NOTE
Please Add:
1.MAGNESIUM Supplements (Magnesium citrate( Non- GMO) or Magnesium Glycinate)
200-250mg every day to augment your dietary magnesium.
2. Vitamin K2 to remove the calcium component of the plaques
PLEASE NOTE IN ADDITION
• Reduce salt intake
• Moderate exercise regime
• Mild Sun exposure for vitamin D
• Weight reduction if overweight

CONTENT OF YOUR VEGETABLE SALAD

Bell Peppers (Red Bell pepper + yellow bell pepper + green bell pepper) +
Cabbage + broccoli + lettuce + garlic + onions + tomatoes + carrots + cucumber etc).
Please avoid the sweet vegetables

Note: For you Salad dressing, you can add 2 Tablespoons of ground flaxseed (flax meal) or 2
teaspoons of flax oil, You can also use Vegenaise or make your own Salad dressing.

IN PREPARATION FOR THE CHALLENGE:

1) Please try and do the medical checkup recommended previously

2) Record your weight, Height, BP a day before the programme starts
3) Please get some baskets of fruits in the house
4) Get Juicers or smoothie makers

For those having BP issues please endeavour to have a BP monitor, that you can use to
monitor your BP on a daily basis immediately after taking the Protocol. Also have a jotter
to record your daily readings as the challenge progresses

FOR RESOLVING BP
By the time you start the bell pepper protocol, some people will stop using their BP drugs
in less than 14 days to avoid low blood pressure. (i.e. if you are not cheating on the
programme)
During this period, you must work with your Doctor to gradually reduce your dosage until
it is tapered off completely.

KEEP RECORD OF YOUR BP FOR 2 WEEKS IN THIS ORDER:

DATE -
TIME -
MEASUREMENT -
PULSE -

By the time you begin to see gradual improvement, Be ready to reduce the dosage of your
BP drugs in about 7 days’ time by the Special Grace of God
Please avoid vegetable oil for the time being and avoid any supplement other than
Ground flaxseed meal, Ground Chia seed and fish oil.
BE RESOLUTE AND BE DETERMINED TO MAKE A POSITIVE CHANGE IN YOUR
HEALTH STATUS

FOOD FOR THOUGHT

IF it Doesn't CHALLENGE YOU,

It doesn't CHANGE YOU !

You can contact

COOKEYNATURAL FOODIES for all your healthy foods, spices and other healthy
alternatives on 09022225557

I REMAIN YOUR HUMBLE COACH

GBEMISOLA WILLIAMS
Phone No: 08023051672 Business No: 09022225557
Email address: cookeynatural@gmail.com
Instagram:@cookeynatural