Insulin Management for Permanent Weight Loss · 2013. 4. 29. · Manna Weight Loss e-book 2 Your weight and waist circumference... Excess padding around the middle comes from two

Manna Weight Loss e-book

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Weight Loss Guide

Insulin Management

for

Permanent Weight Loss

(Version 6)


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Your weight and waist circumference...

Excess padding around the middle comes from two primary sources:

1. hormone related fat-storage (Poor Insulin Management) - Insulin is also called the fat

storing hormone.

2. undigested putrefying food in the gut. (Poor Gut Health)

Research shows from 2 - 4.5Kg of this rotting food in the average persons gut on any particular day.

Studies have shown that changes in the gut flora can increase the rate at which we absorb fatty acids and

carbohydrates, and increase the storage of calories as fat. This means that someone with bad gut flora

could eat the same amount of food as someone with a healthy gut, but extract more calories from it and

gain more weight.

Managing Insulin Levels and Improving Gut Health naturally causes a weight reduction and, most

especially, dissolves centimeters off your middle.

Poor Gut Health

How modern day lifestyle mess up our gut and makes us fat and diabetic

Do you have any of these Symptoms which may be due to a Poor Gut Health?

Bloating

Belching

Flatulence

Diarrhea

Constipation

Sugar Cravings

Nausea

Rectal itching

Weak, cracked finger nails

Acne

Iron deficiency

Parasites

Candida

Food allergies

Eczema

Dermatitis

Gallbladder disease

Hives

Psoriasis

B12 deficiency

Arthritis

Healthy gut bacteria is crucial to maintaining normal weight and metabolism. Unfortunately,

several features of the modern lifestyle directly contribute to unhealthy gut flora:

Antibiotics and other medications like birth control and NSAIDs (Non-steroidal anti-inflammatory

drugs)

Diets high in refined carbohydrates, sugar and processed foods


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Diets low in fermentable fibres

Dietary toxins like wheat and industrial seed oils that cause leaky gut

Chronic stress

Chronic infections

We also know that infants that aren’t breast-fed and are born to mothers with bad gut flora are more

likely to develop unhealthy gut bacteria, and that these early differences in gut flora may predict

overweight and obesity in the future.

It’s interesting to note that the diabesity epidemic has neatly coincided with the increasing prevalence of

factors that disrupt the gut flora. We don't suggest that poor gut health is the single cause of obesity and

diabetes, but we indicate that it likely plays a much larger role than most people think.

How to maintain and restore healthy gut flora

The most obvious first step in maintaining a healthy gut is to avoid all of the things listed above. But of

course that’s not always possible, especially in the case of chronic stress and infections, and whether we

were breast-fed or our mothers had healthy guts.

If you’ve been exposed to some of these factors, there are still steps you can take to restore your gut

flora:

Remove all food toxins from your diet

Eat plenty of fermentable fibers (starches like sweet potato, yam, yucca, etc.)

Take a high-quality probiotic (available from your pharmacy).

Treat any intestinal pathogens (such as parasites) that may be present

Take steps to manage your stress (best way is some sort of exercise)

Poor Insulin Management

What is Insulin Resistance?

Insulin resistance simply means the cells in your body have become less sensitive to the effects of insulin.

That means glucose (blood sugar) has a harder time getting into cells to be turned into energy. To

overcome the resistance, your body produces more insulin, which generally works – for a while anyway.

At some point, however, the pancreas (it makes insulin) may fail to produce enough. If this happens,

glucose builds up in the blood, and you've got what's officially known as type 2 diabetes.

Most people who are insulin resistant, however, don't develop diabetes because they do make enough

insulin to do its intended job. But all is not well in this scenario – a high level of insulin can lead to

metabolic syndrome and increased risk of heart disease.

Symptoms of Insulin Resistance

fatigue

difficulty concentrating or poor memory

High blood sugar

intestinal bloating

sleepiness

increased fat storage and weight

increased triglycerides

increased blood pressure

Food Cravings


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Does Insulin Resistance Make Us Fat?

Although insulin resistance can lead to the health problems described above, many people are more

concerned whether high insulin levels causes us to gain weight. There is scientific support that too much

insulin may affect the body's ability to use calories efficiently, thereby causing fat gain, but the question is

what comes first – does excess body fat cause insulin resistance or is it the other way around?

How Do I Improve Insulin Resistance?

Cutting on carbohydrates and any other food which can spike insulin, is the first step to lower insulin in

the blood stream.

Exercise also is very important to burn the excess glucose in the blood, caused by the cells being resistant

to insulin.

To improve Insulin Resistance and rectify your Gut Health, you need to alter your eating habits and

lifestyle. We developed a 7-day damage control program, which are followed by a 14 day program to

rectify Insulin levels, increase gut health and control blood sugar levels.

You first need to focus on perfect health before you can focus on weight loss. By focusing on a healthy gut

and managing your insulin levels, you will lose weight and centimeters around the middle.

Step-by-Step Strategy to help with Healthy Weight Loss

Step 1: 7-Day Damage Control Program

To start with a good, healthy weight loss program is not easy, unless you have a program to

dictate your day-to-day actions. However, rather focus on rectifying your health and the weight

loss will be automatic.

Follow the 7-day damage control program to rectify blood sugar, insulin levels and reinstate a

healthy gut.

The first 7 days of the program is to detoxify the body from toxins due to a poor diet.

It is not advisable to eliminate carbohydrates in total, but for the first 7-days you have to reduce

the “carbs” to get your insulin and blood sugar levels back to normal and not to feed the bad flora

with any extra glucose.

Step 2: 14-Day Healthy Weight Loss Diet

The second part of the plan is actually a lifestyle, which promises to give you plenty of energy

while improving your health and to enhance fat burning.

You can swap the menus and recipes to suit your lifestyle.

You can repeat the 7-day damage control part of the program until you are satisfied with the

results. Then you can continue with the 2nd phase until you have reached your goal weight.


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Before you can rectify the problem, you need to understand insulin. Managing Insulin is crucial for

effective weight loss.

The following are not diseases, but SYMPTOMS of poor Insulin Management and Poor Gut Health.

High Blood Sugar (Hyperglycemia)

Low Blood Sugar (Hypoglycemia)

Cravings

Overweight / Obesity

Insulin Resistance (Pre-Diabetes)

PCOS

Candida

Diabetes Type-2

Hyper activity

To manage Insulin properly, one has to understand how blood sugar and insulin work.

When you eat a piece of bread, potato, chips or any high carbohydrate, the food goes into the stomach

and into the small intestine where it is broken down to glucose. Glucose is what the body need as fuel.

What happens with insulin resistance is that the levels of insulin in the blood are similar or a little higher

than a normal person’s, but the body’s cells become resistant to the insulin, causing the body to over-

secrete insulin in order to feed the cells. The cells respond sluggishly to the glucose, causing blood sugar

levels to be higher than they should be, and when the body cannot get the glucose into the cells, the extra

energy is stored in fat cells, making it easy for insulin resistant people to gain weight but difficult for them

to lose it.

Insulin resistance is made worse by being overweight and physically inactive. However, recent research

has shown that a healthy diet combined with a modest weight loss (5 to 7 percent of your current weight)

along with regular exercise can reduce your risk of developing type 2 diabetes by up to 58 percent. It is

important that you eat less high fat and energy dense foods, and eat smaller meals, more often.

Insulin left in the blood does the following:

1. It causes cravings for sweet stuff like sweets and sugary soft drinks as well as starches, like

cookies, pies, bread, etc.

2. It also causes Low Blood Sugar (Hypoglycemia), because it drives the blood sugar levels too low.

Our brains need a certain amount of glucose to function and when the levels are too low, we

cannot function properly. We cannot think normally, cannot concentrate, and feel tired, irritable or

sleepy, because the brain is not fed properly.

3. The presence of insulin in the blood completely prevents you from burning fat.

This is one of the major issues why the body cannot burn fat. When insulin is left in the blood we do not

have any energy coming from the blood. As there is no sugar to burn as fuel, the body cannot access the

cells where energy is stored as fat. The cells cannot release energy while the insulin is trying to force more

energy into the cells.

To summarize...

Insulin in the blood prevents access to burn fat as fuel

Glucose backing up in the blood stream and the body converts the glucose to fat

Someone with bad gut flora could eat the same amount of food as someone with a healthy

gut, but extract more calories from it and gain more weight.


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The Goal

By rectifying any Insulin Related ailment and getting your gut healthy, you will automatically lose weight.

There are 4 basic and very simple steps towards achieving this goal.

1. Nutrition – To eat and drink food which stimulate very little insulin production. This means

raw, ordinary food – no heavily processed, non sugary food, which will also help to increase th

good flora in the gut.

2. Never to go Hungry – it is important to carry snacks with you, because hunger is one of the

major culprits, causing us to eat “wrong” food when our blood sugar levels drop.

3. Exercise – is non-negotiable. By doing any form of exercise, the excess sugar in the blood will

be burned, metabolism will increase and blood circulation will improve, which will stimulate the

cells into responding to insulin and glucose again.

A brisk walk for 30 to 45 minutes per day, every day will be sufficient. However, you can do

any other form of exercise, as long as you do something to burn sugar and fat. The most

successful exercise is interval training.

4. Sleep – is also very important, as enough sleep will help to restore your bodily functions.

Portion Size

Adjust portion size to suit your body frame requirements.

The following food pyramid show how the Manna diet will look.

Note: This is a Program to detoxify, correct insulin & blood sugar levels, restore gut flora and lose weight

on your way to perfect health.

All drinks, food and recipes quoted in the program are very low in carbohydrates in order to get the

pancreas to release as little as possible insulin.

After the 7-day program you can change the recipes to suit your lifestyle.

Golden RULE: Never go hungry!

Scale menu values up or down to suit your requirements.

Why The 7-Day Damage Control Program?

To start with a good, healthy weight loss program is not easy, unless you have a program to dictate your

day-to-day actions. It is not advisable to eliminate carbohydrates in total, but for the first 7-days you

have to reduce the “carbs” to get your insulin and blood sugar levels back to normal to achieve a healthy

weight loss goal.

Why the 7-Day Damage Control Program?

Treating Insulin Resistance, PCOS, Overweight & Obesity, Type-2 Diabetes, ADHD, hyper and

hypoglycemia with medication alone, is only treating the symptoms of poor insulin management.

One has to understand the function of insulin in the human body.

The main objective is to get your insulin and blood sugar levels back to normal

The – 7 day damage control program is designed to start repairing the damage done over years of

poor insulin management and to detoxify your body from accumulated toxins, trapped in the fat

cells.


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Reinstate the good flora in the gut for ultimate health and weight loss success.

Thus, preparing your body for healthy weight loss.

The program will help to re-balance

(1) blood sugar levels,

(2) Insulin Levels,

(3) Serotonin levels for a “feel good mood”,

(4) enhance energy levels and

(5) reinstate good gut flora

After the re-balancing process, your body will be ready to take healthy living to the next level.

Rules Of The 7-Day Damage Control Program

- No caffeine or alcohol allowed. Substitute herbal teas, dandelion root coffee and fresh juices.(not pre-

prepared juices, only freshly made juices)

- No dairy foods are permitted on the 7-day detox. Milk and cheese increase mucus production and are

difficult to digest. Lactose is a common food intolerance. You can replace milk with almond milk, rice milk,

oat milk or soya milk. Sheep's and goat's products are easier to digest if you really cannot do without dairy.

- No wheat or gluten-containing grains, such as rye, which have an acid effect on the digestion. This means no bread, pasta or white rice. Choose oats, brown rice, millet and quinoa instead.

- No meat or poultry, because of the antibiotics and food additives they contain. For protein, choose plant sources, organic eggs, tofu or oily fish from organic (non-farmed) sources.

- No processed or ready-made foods whatsoever. Everything should be fresh and cooked without salt,

sugar or sweeteners. Use fresh herbs for seasoning.

- Eat three meals and two snacks every day, making sure that you have something to eat every three hours. Most of your food will be vegetables and fruit, whole grains and plant proteins.

- Do make sure you get at least 20 minutes of exercise every day.

- Drink 2 liters of water a day and have cups of herbal (non-caffeine-containing) teas whenever you feel like them.

- Dry-brush your skin before a shower or bath at least once a day and, if you can bear it, follow your bathing routine with a cold shower.

Choose a period to detox

when you don't have any

stressful commitments in

your life.


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What Can You Expect?

Headaches and fatigue are normal in the first few days of detox. Some people even feel as though they

are coming down with the flu, a syndrome that complementary therapists call a 'healing crisis'.

What is happening is that old chemicals stored in fat tissues are being released into the bloodstream:

antibiotics, pesticides, food additives, heavy metals and other waste products. Some people break out in

spots or pimples as their body sheds toxins through the skin; others get constipation, diarrhea or bad

breath with the change in digestive routine; yet more feel giddy and nauseous. Take it easy and keep

drinking 2 liters of water throughout the day.

If symptoms don't pass in four days, consult a doctor to rule out any underlying illness.

Although you won't purge a lifetime's worth of toxins during your first-ever detox, you will have made a

significant difference. Next time you try a detox, the healing crisis won't be so severe and will probably

not last so long.

A 7-day damage control program is a step towards better health but you should find that by the end of it,

your skin looks clearer and glowing, and you feel more energetic and clear-headed. Your bowels and liver

should function more efficiently and you'll have given your immune system a mini-boost.

Weight Loss

Most people lose weight when they detox, because they are avoiding fats, sugars and all the other foods

and drinks that pile on the calories. If you return to your previous eating patterns after seven days, you

will soon replace any kilos you have lost.

If you have more weight to loose, continue eating according to detox rules, but reintroduce organic meats

and poultry, wheat and dairy, as described below.

Stay off processed and packaged foods and keep eating fresh as much as possible. You probably will not

need to calorie-count or reduce your portions- few people overeat on such a healthy diet. The only danger

is slipping back to old ways of eating.

Foods to include in the plan

Your plan can include:

Fruit – your plan can include any fresh fruit. This includes apples, bananas, pears, oranges,

grapefruit, satsumas, sultanas, raisins, pineapple, mango, kiwi fruit, strawberries, raspberries,

blackcurrants, nectarines, peaches, melons, star fruit etc

Fruit juice – either make homemade fruit juices or smoothies from fresh fruit, or drink ready-

made juices. Make sure ready-made juices are labelled as being ‘pure’ or ‘unsweetened’.

Vegetables – eat any vegetables including fresh, frozen or canned in water (without salt added).

This includes carrots, onions, turnip, swede, sprouts, cabbage, peppers, mushrooms, sweetcorn,

peppers, leeks, broccoli, cauliflower, salad, tomatoes, cucumber, spring onions etc

Beans and lentils – eat any beans, including those that have been dried or canned in water.

This includes red kidney, haricot, cannellini, butter, black eye, pinto, red lentils, green lentils and

brown lentils

Oats – sprinkle oats over fresh fruit or use to make porridge, sweetened with honey and fresh

fruit

Brown rice

http://www.weightlossresources.co.uk/recipes/low_fat/diet-smoothie-calories.htm


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Fresh fish – eat any fresh fish including cod, plaice, mackerel, salmon, lobster, crab, trout,

haddock, tuna, prawns, Dover sole, red mullet, halibut, lemon sole, monkfish, swordfish etc.

Canned fish in water is suitable too eg salmon or tuna

Unsalted nuts – eat any including Brazil, peanuts, almonds, cashew, hazel nuts, macadamia,

pecans, pine nuts, pistachio, walnuts etc

Unsalted seeds – eat any including sunflower and pumpkin

Plain popcorn – without sugar or salt

Live natural yoghurt

Extra virgin olive oil

Garlic, ginger and fresh herbs

Ground black pepper

Water – at least 2 liters a day. Tap or mineral water is fine.

Herbal or fruit teas

Foods to avoid during your 7-day prorgam

Red meat, chicken, turkey and any meat products like sausages, burgers, and pate

Milk, cheese, eggs, cream

Butter and margarine

Any food that contains wheat including bread, croissants, cereals, cakes, biscuits, pies, pastry,

quiche, battered or breadcrumbed foods, etc

Crisps and savory snacks including salted nuts

Chocolate, sweets, jam and sugar

Processed foods, ready meals, ready-made sauces and takeaways

Alcohol

Coffee and tea

Sauces, pickles, shop bought salad dressing, mayonnaise

Salt (reduce as far as possible)

Fizzy drinks and squashes, including diet versions

Drink

Start your day with a cup of cold or warm water with fresh lemon juice squeezed into it. Please stay away

from coffee and sugar for the duration of the Program. Drink fresh water and herbal teas throughout the

day. NO sugar or artificial sweeteners!

Water is just as important as the right food in order to control blood sugar levels. Whenever you

feel hungry or when you crave for certain foods, it might be that your body requires moisture

instead of food. Drink water and herbal teas as and when you feel like it –

Note: too much can wash out essential nutrients.

Tip: Keep a bottle of purified water at hand - sip as often as possible.

Correct Time to Drink Water

Drinking water at certain times maximizes its effectiveness on the body:

1 glass of water after waking up - helps activate internal organs

1 glass of water 30 minutes before a meal - helps digestion

1 glass of water before taking a bath - helps lower blood pressure

1 glass of water before going to bed - avoids stroke or heart attack


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Drink lemon water first thing in the morning to kick start my digestive system. The water added to

the lemon juice should be lukewarm, or as hot as I can tolerate.

Advantages of hot lemon water:

1. Boosts your immune system: Lemons are high in vitamin C, which is great for fighting colds. They’re

high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure.

2. Balances pH: Drink lemon water every day and you’ll reduce your body’s overall acidity. Lemon is one

of the most alkaline foods around. Yes, lemon has citric acid but it does not create acidity in the body once

metabolized.

3. Helps with weight loss: Lemons are high in pectin fiber, which helps fight hunger cravings. It also has

been shown that people who maintain a more alkaline diet (see #2) lose weight faster.

4. Aids digestion: Lemon juice helps flush out unwanted materials. It encourages the liver to produce bile

which is an acid that required for digestion. Efficient digestion reduces heartburn and constipation.

5. Is a diuretic: Lemons increase the rate of urination in the body, which helps purify it. Toxins are,

therefore, released at a faster rate which helps keep your urinary tract healthy.

6. Clears skin: The vitamin C component helps decrease wrinkles and blemishes. Lemon water purges

toxins from the blood which helps keep skin clear as well. It can actually be applied directly to scars to

help reduce their appearance.

7. Freshens breath: Not only this, but it can help relieve tooth pain and gingivitis. The citric acid can erode

tooth enamel, so you should monitor this. I admit, I’m slightly worried about it.

8. Relieves respiratory problems: Warm lemon water helps get rid of chest infections and halt those pesky

coughs. It’s thought to be helpful to people with asthma and allergies too.

9. Keeps you zen: Vitamin C is one of the first things depleted when you subject your mind and body to

stress. As mentioned previously, lemons are chock full of vitamin C.

10. Helps kick the coffee habit: After having a glass of hot lemon water, you should not crave for coffee

in the morning.

The reason why the water has to be warm and boiling hot. Either too hot or too cold water is a shock on

your system so early in the morning. Water that is more or less body temperature is the best for your

lemon juice regimen.

How much lemon is recommended in the water? suggested just a wedge or 1/8 of a lemon.

Tip: Drink your warm lemon water in coffee cups.

Tip: Grind the used lemon rinds in your garbage disposal to help deodorize it.

When is the Best Time to Drink Lemon Water?

While lemon water may be taken at any time of the day, the best time is first thing in the morning. Your

body is literally on a fast while you are asleep and is in a mild state of dehydration when you wake up.

Unlike coffee which is loaded with the diuretic caffeine, lemon water can re-hydrate your body within

minutes of drinking it. Lemon water should also energize you, while it helps to stimulates your bowel to

eliminate accumulated waste. Fix yourself a glass of lemon water every morning by adding 1 or 2

teaspoons of freshly squeezed lemon juice to a glass of warm water.


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Create Your Own Detox Plan

Here is an Example of a Detox Plan

It is crucial that - before or during your detox - you get plenty of green vegetable juice, like....

Carrot Juice

Ingredients

500g large carrots (washed and peeled)

½ lemons (peeled) – if lemons are out of season, use normal bottled lemon juice – 1 tablespoon

1 apple

Directions

Put all ingredients in your juicer. (A centrifuge juicer is easiest for carrots.) Mix. Drink immediately.

Peel the carrot for taste (otherwise it tastes too earthy).

NOTE: If you don’t have a juicer, you can always grate these ingredients.

Health benefits of carrot juice: It provides Vitamin A, B Vitamins, Vitamin E and many minerals (including

calcium).

Try to detoxify over the weekend (you can start on Friday morning)

7-Day Damage Control - Daily Regimen

1. have 1 glass of water (with or without lemon juice) after waking up in the morning

2. 1 Glass of water 30 minutes before each meal

3. drink 300 ml freshly extracted juice blend at least once, but try for 3 times daily

4. use olive oil only in salads, but rather use canola oil to cook with.

5. Eliminate coffee, soft drinks and alcohol for the duration of the program. Drink only herbal teas and

water when thirsty

6. Get enough sunlight exposure every day, because it is the best way to get vitamin D

7. Exercise – Plan your day to get at least 30 to 45 minutes of good exercise of choice

8. try to complete your evening meal by 7 pm, but not later than 8 pm

9. evening snacks are optional, and should only be taken if you feel you need them

10. Sleep – 6 to 8 hours sleep per night is crucial to revitalize your body. If you don’t get enough

sleep, you tend to crave carbohydrates the next day.

11. Try to stick to the program. Plan ahead if you have a hectic lifestyle and you know that you might

fail. It is your health that we are talking about and nobody else can do it except you!

http://www.thebestofrawfood.com/vegetable-juice-recipes.html


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7-Day Program - Menu Example

Day 1 of 7(Detoxifying process)

1st Drink 1 glass of water after waking up in the morning

2nd Prepare your Carrot Juice blend and immediately drink 300ml of the blend

3rd Breakfast

Bowl of fruit salad with flax seed

½ cup Paw Paw - diced

½ cup Apple – diced

½ cup berries of choice

2 fresh dates (Optional)

2 heaped table spoons of flax seed

Mix and enjoy

(Use any fruit in season –

see the Acid / Alkaline chart at the end of this book and always try to choose food from the Alkaline Chart)

Mid Morning Snack

Drink a second glass of the Carrot Juice Blend

Lunch

A Bowl (1 to 1½ cup) of cooked brown rice with Raw

vegetable mixture (example: chopped tomato, onion,

cucumber, cabbage leaves, broccoli – choose any preferred

vegetables). You can even have this in your lunch box at

work.

Sprinkle with freshly squeezed orange or lemon juice with

finely chopped chives or whole basil leaves. Use only

coarse sea salt and freshly ground black pepper.

Mid afternoon Snack

300ml Carrot juice

Dinner

Fresh Vegetable Soup

Ingredients (serves 4)

2 teaspoons olive oil

1 red onion, finely chopped

1 medium carrot, peeled, finely chopped

1 red bell pepper (capsicum), finely chopped

200g cauliflower, cut into small florets

800g can diced tomatoes

100g green beans, trimmed, chopped

2 tablespoons couscous

Salt, Black Pepper and spices to taste

Method

Heat oil in a large saucepan over medium-high heat. Add onion. Cook, stirring, for 5 to 7 minutes or until

soft. Add salt, pepper and spices to taste. Cook, stirring, for 1 minute or until fragrant.

Add carrot, bell pepper (capsicum), cauliflower, tomatoes and 1 1/2 cups cold water. Cover and bring to


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the boil. Reduce heat to medium. Simmer, uncovered, for 10 to 15 minutes or until vegetables are tender

and soup has reduced slightly.

Stir in beans and couscous. Cook for 3 to 5 minutes or until beans are tender. Serve.

Day 2 of 7 (Detoxifying process)

Early Morning



3rd Breakfast

Bowl of fruit salad with flax seed





1 banana

1 cup fat & sugar free yogurt

Mix everything in blender and enjoy

(Use any fruit in season – see the Acid Alkaline chart at the end of this book)

Mid Morning Snack


Lunch

Carrot and Apple Salad

This easy, refreshing and vibrant salad is made for picnics with friends.


100g (1 cup) almonds or pecan nuts

6 carrots, cut into matchsticks

1 green apple, peeled, cut into matchsticks

125ml (1/2 cup) fresh lemon juice

65g (1/3 cup) sultanas

60ml (1/4 cup) olive oil

1 tbs honey

Method

Place the carrot and apple in a bowl. Add half the lemon juice and toss to combine. Stir in the walnuts and

sultanas.

Combine oil, honey and remaining lemon juice in a screw-top jar. Season with salt and pepper. Drizzle

over salad. Toss to combine.

Mid afternoon Snack

300ml Carrot juice


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Dinner

Vegetable Ratatouille

Ratatouille is a healthy Italian vegetable dish served with pasta.

Ingredients (Serves 4)

1 red onion

1 large egg plant

2 medium baby marrows (zucchinis)

1 green bell pepper

¼ bottle red wine

3 cloves garlic crushed

1 teaspoon dried thyme

2 bay leaves

400g can chopped tomatoes

2 tablespoon balsamic vinegar

pepper

Method:

Chop the onions, egg plant (aubergine), baby marrow (zucchinis) and peppers into 20mm square pieces.

Fry the onion for a few minutes in a little olive oil. Add the rest of the vegetables and the crushed garlic

and fry for a few more minutes. Add the wine, thyme and stir gently whilst on a low heat. Mix in the

tomatoes then add the bay leaves on top.

Cover the pan and leave it to simmer on a low heat for 45 minutes stirring occasionally. 10 minutes before

serving stir in the balsamic vinegar. Serve with approximately 60g pasta and topped with low fat

parmesan or a similar cheese.

Day 3 of 7 (Detoxifying process)

Early Morning 1st Drink 1 glass of water after waking up in the morning


3rd Breakfast

Bowl of fruit salad with flax seed & Yogurt





½ Cup plain, unsweetened yogurt

Mix and enjoy


see the Acid Alkaline chart at the end of this book)

Mid Morning Snack


http://mannaplus.gnrclient.com/Recipes/tabid/82/articleType/ArticleView/articleId/15107/categoryId/56/Vegetable-Ratatouille.aspx


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Lunch

Fresh Garden Salad

Always use fresh vegetables and fruits, use cold pressed extra virgin olive oil, use lemon or lime juice

instead of vinegar, and choose your favorite fresh herbs and spices for seasoning.

Ingredients

1 head lettuce

2 tomatoes, chopped

2 carrots, shredded

1 red bell pepper, diced

1 green bell pepper, diced

1 small cucumber, diced

1 red onion, thinly sliced

Method

Put all vegetables in a big bowl and mix together.

Sprinkle lemon juice, salt and coarse black pepper as needed.

Mid afternoon Snack

300ml Carrot juice

Dinner

Spiced lentil stuffed capsicums


4 medium red capsicums [Bell or Green Pepper] (see note)

10g butter

1 stick celery, trimmed, thinly sliced

1 leek, trimmed, thinly sliced

2 garlic cloves, crushed

3 teaspoons ground cumin

1 teaspoon ground coriander

400g can brown lentils, drained, rinsed

400g can diced tomatoes

1 teaspoon vegetable stock powder

1/3 cup fresh flat-leaf parsley leaves, chopped

3 teaspoons olive oil

plain Greek-style yoghurt, to serve

Method

Preheat oven to 180°C. Line a roasting pan with baking paper. Slice tops from capsicums. Reserve tops.

Scoop out seeds and membrane. Stand capsicums in prepared pan.

Melt butter in a non-stick frying pan over medium heat. Add celery and leek. Cook, stirring, for 3 to 5

minutes or until light golden. Add garlic, cumin and coriander. Cook for 1 to 2 minutes or until aromatic.

Add lentils, tomatoes, stock powder and 1/2 cup cold water. Reduce heat to low and simmer for 5 to 10

minutes or until sauce thickens. Remove from heat.

Add parsley and season with salt and pepper. Spoon warm lentil mixture into capsicums. Place capsicum

tops over filling. Drizzle with oil. Bake for 45 to 50 minutes or until capsicums have softened and skins

begin to blister.

Place capsicums on serving plates. Gently lift tops and top each with a dollop of yoghurt. Replace tops and

serve.

Notes

Use short and wide capsicums [Bell or Green Pepper] (rather than slender), so they stand without falling

over. You might also need to trim the bases so they sit flat.

Evening Snack

1 Cup of Chamomile Tea


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DAY 4 of 7



3rd Breakfast

Ingredients:

3 tbsp uncooked oatmeal

1 tbsp raisins

2 tbsp pecan nuts

(you can add sesame, seeds, pine nuts, sunflower seeds)

1 tbsp flax seeds

1 pinch cinnamon

1 apple, sliced

3 strawberries, sliced

1 pear, sliced

more fruits or berries

Method

Place oatmeal in the bowl; pour ¼ cup boiling water and leave to soak for 5 minutes. Add fruits, berries,

nuts, flax seeds, cinnamon.

Snack

Nuts & Seeds (not more than 25g) with small Fruit of choice –

keep this handy at all times

Or

300ml (50/50) fresh Carrot and orange juice

Lunch

Lentil and Red Bell Pepper Chopped Salad

Take the best produce of summer produce and chop up a tasty salad of lentils and red capsicum.


2 tablespoons extra-virgin olive oil

1 tablespoon red wine vinegar

1 lettuce

400g can lentils, drained, rinsed

1 small red bell pepper, chopped

1 small avocado, chopped

¼ red onion, thinly sliced

Method

Place oil and vinegar in a screw-top jar. Season with salt and pepper. Secure lid. Shake to combine.

Remove outer leaves and core from lettuce. Separate leaves. Wash and pat dry with a tea towel. Roughly

chop. Place lettuce, lentils, bell pepper, avocado and onion in a bowl. Add dressing. Toss to combine.

Serve.

Snack

Nuts & Seeds (not more than 25g) with small Fruit of choice – keep this handy at all times

or



17

Dinner

Bean and roast vegetable salad

Wait no more! It's time to stalk beans!


1 medium red bell pepper (capsicum), thickly sliced

1 medium yellow bell pepper (capsicum), thickly sliced

2 medium baby marrow (zucchini), cut diagonally into 1cm-thick slices

100g button mushrooms, halved

1 medium red onion, cut into wedges

1 tablespoon olive oil

2 tablespoons balsamic vinegar

2 garlic cloves, crushed

250g cherry tomatoes

200g green beans, trimmed

2 tablespoons pine nuts, toasted (optional)

Method

Preheat oven to 200°C/180°C. Place bell peppers (capsicum), baby marrow (zucchini), mushrooms and

onion in a large baking dish. Combine oil, vinegar and garlic in a bowl. Drizzle over vegetables. Toss to

coat.

Roast for 20 minutes. Add tomatoes. Roast for 15 minutes or until vegetables are tender and tomatoes

are starting to collapse.

Meanwhile, bring a large saucepan of water to the boil over high heat. Cook beans for 3 minutes or until

bright green and just tender. Drain. Refresh in a bowl of iced water. Drain. Pat dry with paper towel.

Add beans to vegetable mixture. Toss to combine. Sprinkle with pine nuts. Season with salt and pepper.

Serve.

Evening Snack



18

DAY 5 of 7 1st Drink 1 glass of water after waking up in the morning

2nd Prepare your Carrot or tomato Juice blend and immediately drink 300ml of the blend

3rd Breakfast

Wake-Up and Go - Breakfast Smoothie

½ Banana

1 Cup Bulgarian Plain Yogurt

Handful Porridge or rolled Oats

½ Apple

Handful Blueberries

1 Cup Pure Orange Juice

Handful Mixed Nuts

Tablespoon Honey

Snack

Nuts & Seeds (not more than 25g) with small Fruit of choice

Or


Lunch

A Bowl (1 to 1½ cup) of cooked brown rice with Raw vegetable mixture (example: chopped tomato, onion,

cucumber, cabbage leaves, broccoli – choose any preferred vegetables). You can even have this in

your lunch box at work.

Sprinkle with freshly squeezed orange or lemon juice with finely chopped chives or whole basil leaves. Use

only coarse sea salt and freshly ground black pepper.

Snack

Nuts & seeds (not more than 25g) with small Fruit of choice – keep this handy at all times

Dinner

Roasted vegetable & white bean ratatouille


6 yellow button squash, quartered

2 small zucchini (baby marrow), halved, chopped

3 baby eggplants, halved, chopped

2 tbs olive oil, plus extra to brush

2 garlic cloves

1 small onion, finely chopped

2 tbs tomato paste

400g canned whole tomatoes

1 tbs white wine vinegar

400g canned cannellini beans, rinsed, drained

1 cup loosely packed baby basil leaves

Method

Preheat the oven to 210°C.

Toss squash, zucchini and eggplant in a roasting pan with 1 tablespoon of oil. Season with sea salt and

pepper.

Roast vegetables for about 30 minutes or until just tender.

Meanwhile, heat the remaining oil in a large, deep fry pan over medium heat. Crush one garlic clove and

add to the pan with the onion. Cook for about 5 minutes or until soft. Add the tomato paste and stir for

about 1 minute. Add the canned tomatoes and vinegar, pressing on the tomatoes with the back of a

wooden spoon to break them up. Cook for about 10 minutes on low heat.

Stir in the cannellini beans and cook for a further minute until the beans have warmed through. Stir the

roasted vegetables through the bean mixture and remove the pan from the heat.

Stir the basil through the ratatouille and serve.


19

Day 6 of 7



3rd Breakfast

Bowl of fruit salad with flax seed & Yogurt





½ Cup plain, unsweetened yogurt

Mix and enjoy


see the Acid Alkaline chart at the end of this book)

Snack

Nuts & Seeds (not more than 25g) with small Fruit of choice –

keep this handy at all times

Lunch

Italian Salad

Always consider the following when preparing an Alkaline Salad:

• Always use fresh vegetables,

• Use cold pressed extra virgin olive oil, and

• lemon or lime juice instead of vinegar. • Choose your favourite fresh herbs and spices for seasoning.

Ingredients for 2 servings:

2 cups roman lettuce or escarole

1 cup of cherry tomatoes

1 red bell pepper

4-6 black olives

1 small stalk of leek Some fresh basil leaves

For the salad dressing:

2 tbsp. fresh lemon or lime juice

2 tbsp. cold pressed extra virgin olive oil

¼ tsp garlic powder

½ tsp ground oregano

½ tsp dried basil

1 dash of sea salt

1 dash of fresh pepper

Directions

Wash salad and cut in medium-sized pieces. Dice the peppers, cut tomatoes in halves, and the bell

pepper, olives and leek into fine strips. Put all ingredients in a big salad bowl.

Prepare the salad dressing:

Put all ingredients for the alkaline dressing in a blender and mix until all ingredients are well emulsified.

Season again if desired. (If you prefer a thicker dressing, you can also add 1 tbsp. of flaxseeds before

blending.) Finally, pour the dressing over the salad and toss well. Enjoy your healthy alkaline salad!


20

Snack


Or

300ml *Carrot juice blend

Dinner

Lower-GI white beans with cherry tomatoes and zucchini

Ingredients

1 tablespoon olive oil

1 medium red onion, halved, sliced

2 garlic cloves, thinly sliced

1 tablespoon mild paprika

250g cherry tomatoes, halved

1 medium baby marrow (zucchini), thinly sliced

420g can cannellini beans, drained, rinsed

1 teaspoon balsamic vinegar

1/2 cup fresh flat leaf parsley leaves, chopped

80g baby rocket

4 slices wholegrain low-GI bread, toasted, to serve

Method

Heat oil in a large frying pan over medium heat. Cook onion, stirring, for 5 minutes or until softened. Add

garlic. Cook, stirring, for 1 minute. Add paprika. Cook for 30 seconds or until fragrant.

Add tomatoes and baby marrow (zucchini). Cook for 3 to 4 minutes or until tomatoes start to collapse.

Add beans and vinegar. Cook for 5 minutes or until heated through. Stir in parsley. Season with pepper.

Serve with rocket and bread.

4. Pour 4 cups of water into a big pot. Add the tomatoes, onions, garlic, carrots, leek and the bay leave

and bring to boil.

5. Then add the lentils, reduce the heat and simmer partially covered for at least 1 hour. Add some more

water if required.

5. Finally, add the olive oil and the lime/lemon juice and season with salt, pepper and oregano.

6. ENJOY!!

Evening Snack


http://mannaplus.gnrclient.com/Recipes/tabid/82/articleType/ArticleView/articleId/24806/categoryId/56/Lower-GI-white-beans-with-cherry-tomatoes-and-zucchini.aspx


21

DAY 7 of 7



3rd Breakfast

Smoothie

1 cup paw paw - diced (use any other fruit in season – see the Alkaline chart at the end of this book)

1 small apple – diced

1 cup berries of choice

125g nuts of choice

2 tbsp plain yogurt

Method:

Mix everything in a blender or food processor – drink immediately

Snack

Nuts & Seeds (not more than 25g) & small fruit of choice – keep this handy at all times

OR

Carrot Juice Blend

Lunch

Classic Coleslaw


1/2 (500g) small red cabbage, shredded

2 medium carrots, peeled, grated

1 small brown onion, halved, thinly sliced

2 teaspoons horseradish cream

65ml low fat mayonnaise

65ml low fat Bulgarian Yogurt

1 tablespoon lemon juice

1 tablespoon dijon mustard

Method

Place cabbage, carrot and onion in a large bowl. Toss to combine.

Combine horseradish cream, mayonnaise, yogurt, lemon juice and mustard in a bowl. Add to cabbage

mixture. Season with salt and pepper. Toss gently to combine. Serve.

Notes

If making this recipe before your meal, dress the coleslaw just before serving so the cabbage and carrot

stays crunchy.

Snack


Dinner

Roasted sweet potato and wild rice salad


500g sweet potato, peeled, cut into 2cm pieces

olive oil cooking spray

100g packet wild rice

1 tablespoon balsamic vinegar

1 tablespoon extra-virgin olive oil

100g green beans, topped

120g baby corns, cut in half lengthways

2 tablespoons slivered almonds, toasted


22

Method

Preheat oven to 180°C. Line a large baking tray with baking paper. Arrange sweet potato, in a single

layer, on tray. Spray with oil. Roast for 20 minutes. Turn sweet potato over and spray with oil again.

Roast for a further 20 minutes or until tender and golden.

Meanwhile, cook rice, following packet directions (it will take about 45 minutes) until tender. Drain.

Transfer to a bowl. While still warm, drizzle over vinegar and oil. Season with freshly ground black pepper.

Stir to combine.

Wash beans and corn and place, with water still clinging, in a plastic bag.

Twist top to seal. Microwave on HIGH (100%) for 1 to 2 minutes or until tender. Drain. Add sweet potato,

beans, corn and almonds to rice. Season with pepper. Stir to combine. Serve salad warm or at room

temperature.

Coming Off Your 7-day Detox

Don't wolf down a cheese pizza and a beer on day 8 or you will feel unwell. Keep eating the same kinds of

food as on the detox but gradually introducing organic poultry, then red meat, goat's or sheep's cheese

and wholegrain bread.

If you suspect you are intolerant to a particular food or foods, test yourself by leaving five days between

reintroducing each new food and watching for a reaction. If you experience bloating, headaches, skin

rashes, joint pain or unusual symptoms, you may decide to exclude the culprit from your diet for a longer

period. All traces of a food will be removed from the body within two months, so reintroduce it after three

months to see if you now tolerate it.

Sometimes intolerances pass, especially if you have been helping your system by unburdening some of

the toxic load and stimulating healthy organ function.

Hang onto as many good habits from the detox as you can fit comfortably into your lifestyle. Opt for liver-

supporting foods. If you miss coffee, reintroduce a single cup of organic coffee in the morning, but check

for any symptoms of dependence developing, eg: jitteriness and inability to concentrate without it. Most

detox experts advise that you repeat your detox every six months.

Use this Salad dressing whenever you need a dressing over food.

Salad Dressing: (Italian Style)

Mix 250ml virgin olive oil, 80ml Lemon juice, salt & freshly ground black pepper to taste. Pour into a bottle which

can be sealed and stored in the fridge. Shake well before use.


23

Going into the next phase of the Manna Weight Loss Program

The following food pyramid show how the Manna diet will look

Food Pyramid

Grains

Starches

Oils & Fats

Fruit

Protein

Vegetables

Fat Fighting Foods

Brightly coloured, non-starchy vegetables (Organic)

Brightly coloured Fruit (organic where possible)

Omega-3 Fish oil (fresh fatty fish)

Garlic & Onions (raw & uncooked)

Lean organic protein (chicken breasts, fish)

Nuts in moderation (high fat content)

Olives & Olive Oil

Hot spices & Ginger

Fat Causing Foods

Sugar and any food with refined sugar

Wheat products (bread, pasta, cakes, biscuits and pies)

Salty food or processed food (tinned and packaged)

Soft drinks (carbonated drinks)

Caffeine and alcohol

Starchy vegetables (butternut, potatoes)

Cheese and dairy products


24

DAY 8 to 21 you can choose between the following recipes

Breakfast Options

Breakfast - Option A Breakfast Wrap (1 serving) Ingredients: 1 large whole wheat tortilla (Low GI) ½ Green Pepper – thinly sliced ½ Cup shredded lettuce

2 tablespoons sharp cheddar cheese, shredded 1 tablespoon fresh basil, shredded 2 tablespoons humus (see humus recipe below) ¼ cup chopped tomato, seeds removed Salt Freshly ground black pepper Method:

Spread humus on tortilla, sprinkle lettuce and add the rest of the veggies. Sprinkle with cheese, basil and tomato. Season with salt and pepper. Roll up wrap, cut in half and serve. (Take 2 Manna Blood Sugar Support Tablets per meal) Hummus is one of the more popular Middle Eastern dips. Served with fresh or toasted pita bread, hummus makes for a great snack or appetizer. Tahini is an important part of the hummus recipe and cannot be substituted. However, it

can be omitted. Total Prep Time: 10 minutes Humus Ingredients: 1 (±450g) can of chickpeas ¼ cup liquid from can of chickpeas 3-5 tablespoons lemon juice (depending on taste) 1½ tablespoons Tahini (see recipe below)

2 cloves garlic, crushed ½ teaspoon salt 2 tablespoons olive oil

Preparation: Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor. Add ¼ cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.

Place in serving bowl, and create a shallow well in the center of the hummus. Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with parsley (optional). Serve immediately with fresh, warm or toasted pita bread, or cover and refrigerate. Tahini (How to prepare) Prep Time: 5 minutes (Cook Time: 10 minutes) Total Time: 15 minutes

Ingredients: 5 cups sesame seeds 1 1/2 cups olive oil or vegetable oil Preparation: Preheat oven to 180°C. Toast sesame seeds for 5-10 minutes, tossing the seeds frequently with a spatula. Do not allow to brown. Cool for 20 minutes.

Pour sesame seeds into food processor and add oil. Blend for 2 minutes. Check for consistency. The goal is a thick,

yet pourable texture. Add more oil and blend until desired consistency.


25

Breakfast - Option B Spiced Oats with Fruit (1 serving) Ingredients:

1 cup oats (preferably old-fashioned, not quick cooking) ½ banana, sliced 2 tablespoons raisins ¼ teaspoon cinnamon Pinch nutmeg 2 tablespoons low fat plain Bulgarian yogurt Method:

Cook oats according to package instructions. Stir in banana, raisins and spices. Serve topped with yogurt. (Take 2 Manna Blood Sugar Support Tablets per meal) Breakfast - Option C Berry Muesli with Almonds (2 to 3 servings)

Ingredients: 1 cup rolled or original old style oats (not quick oats) ¼ cup ground flax seed

¼ cup wheat germ ¼ cup dried cranberries (or berries of choice) ¼ teaspoon cinnamon 1½ to 2 cups low fat milk

¼ cup slivered almonds, toasted ¼ cup low fat plain Bulgarian yogurt Method: Combine oats, flax seed, wheat germ, berries and cinnamon. Cover with milk. Refrigerate for three hours or overnight, adding more milk as needed. Spoon into bowls and serve topped with slivered almonds and yogurt. (Take 2 Manna Blood Sugar Support Tablets per meal)

Breakfast - Option D Health Delight - Smoothie 1 Banana 2 Passion Fruits ½ Cup Skimmed Milk

½ Cup Bulgarian Plain Yogurt

1 Teaspoon Cinnamon 1 Tablespoon Flax Oil Blend everything together in blender and enjoy! (Take 2 Manna Blood Sugar Support Tablets per meal) Breakfast - Option E (serves 1) Omelette roll-ups

Quick and easy, these breakfast omelette wraps are a tasty low-kilojoule option. Ingredients (serves 2) 2 sheets whole wheat wraps (Low GI) 2 eggs oil spray 40g (½ cup) coarsely grated cheddar.

40g (½ cup) alfalfa sprouts

2-3 quartered grape tomatoes Method Place wrap sheet on a clean work surface. Lightly whisk eggs in a jug. Spray a small frying pan lightly with oil spray and place over high heat. Pour half the egg into the hot pan and cook for 1 minute, then turn over and sprinkle with

grated cheddar. Cook for 30 seconds or until set. Place on one of the wrap. Repeat with remaining egg and wrap sheets. Top the omelet’s with alfalfa sprouts and a few quartered grape tomatoes. Roll up to enclose filling. Serve immediately. (Take 2 Manna Blood Sugar Support Tablets per meal)


26

LUNCH OPTIONS

Lunch Option - A

Summer Crunch Delight (serves 1) Ingredients: 1 cup shredded cabbage ½ cup sweet corn

2 carrots, sliced 2 stalks celery, cut into sticks 5 cherry tomatoes Haricot (white creamy) beans seasoned with spring onions and freshly ground pepper, mixed herbs, toasted sunflower seeds, crushed toasted almonds 3 Whole wheat crackers

Method: Add cabbage to salad bowl. Lightly steam sweet corn and carrots. Cool and add to bowl, along with celery sticks and cherry tomatoes. Soak beans and cook according to directions. Season with sautéed spring onions and freshly ground pepper. Cool and

add to bowl. Sprinkle top with chopped mixed herbs, sunflower seeds and almonds.

(Take 2 Manna Blood Sugar Support Tablets per meal)

Lunch Option B Chicken Waldorf (Serves 4)

Ingredients

1/3 cup reduced-fat mayonnaise 2 tablespoons lemon juice 2 cups chopped cooked skinless chicken 6 celery stalks, trimmed, chopped 2 granny smith apples, cored, chopped 2 tablespoons chopped pecan nuts (optional)

Method Combine mayonnaise and lemon juice in a bowl. Add chicken, celery and apple. Toss to combine. Spoon salad into 4 airtight containers. Refrigerate. Sprinkle with pecan nuts (if using) just before serving. Notes Complete lunchbox: Pack with wholegrain crisp bread or bread and plain low-fat yoghurt.

(Take 2 Manna Blood Sugar Support Tablets per meal) Lunch Option C

Sweet chilli chicken wrap (serves 1)

Ingredients ½ cup shredded Roast Chicken

1 tbs sweet chilli sauce shredded lettuce

½ carrot, coarsely grated 1 sheet whole wheat wrap (Low GI)

Method

Combine chicken and sweet chilli sauce. Place the chicken mixture, shredded lettuce and carrot, coarsely grated, along the centre of wrap sheet. Roll up firmly to enclose filling. (Take 2 Manna Blood Sugar Support Tablets per meal)


27

Lunch Option: D Tuna & corn Combine canned tuna with corn, rice and cherry tomatoes, and you'll have this high-energy meal together in no time.

Ingredients (serves 4) 150g (¾ cup) basmati rice 1 cup frozen whole kernel corn 2 x 185g cans Tuna in spring water 1 x 250g punnet cherry tomatoes, halved ½ cup chopped fresh dill 1 tbs finely grated lemon rind

60ml (¼ cup) fresh lemon juice 1 tbs olive oil Method Cook the rice in a saucepan of boiling water following packet directions or until cooked. Drain. Meanwhile, cook the corn in a saucepan of boiling water for 8 minutes or until tender. Drain.

Combine the rice, corn, tuna, reserved oil, tomato, dill and lemon rind in a large bowl. Season lemon juice with salt and pepper. Pour the lemon mixture over the rice salad and toss until well combined. Leave in refrigerator overnight or you can eat it ASAP.


Lunch Option: E Spicy Chicken(serves 1) Ingredients 1 cup broccoli florets 1 carrot, sliced ½ red “green” pepper, sliced

½ yellow “green” pepper, sliced ½ cup onion, sliced 1 teaspoon coconut oil 1 Chicken breast Roast sweet potato sticks

Combine vegetables with coconut oil and roast until cooked but still slightly firm. Season boneless, skinless chicken breast with salt, pepper and garlic powder. Roast or grill until done, about 20 minutes, checking for doneness. Cool and slice. Combine sauce ingredients and drizzle over chicken and vegetables. (2 Manna Blood Sugar Support tablets per meal) Lunch Option: F

Cajun Chicken Delight (serves 1) Ingredients 2 handfuls lettuce 1 carrot, shredded 6 celery sticks 1 beet (cooked)

1 orange pepper

Cajun chicken breast strips 2 tablespoons hummus 3 Whole wheat crackers Rinse and dry lettuce. Peel and dice beet. Lightly steam and slice pepper into strips. Arrange on plate.

Coat skinless, boneless chicken breast with Cajun spices and roast until done, about 20 minutes. Cool, slice and put on top of lettuce and diced beet. Combine mustard, olive oil and vinegar. Drizzle on top. Serve hummus separately, with celery sticks. See first Breakfast Option for Hummus recipe. (2 Manna Blood Sugar Support tablets per meal)

Sauce 1 tablespoon Worcestershire sauce ½ tablespoon olive oil

¼ teaspoon Tabasco sauce 1 clove garlic, pressed freshly ground black pepper

Sauce:

1 teaspoon whole grain mustard

2 tablespoons olive oil 1 teaspoon red wine vinegar


28

Lunch Option: G Tuna Surprise

Ingredients 1 tin tuna in brine 2 handfuls mixed greens 2 medium tomatoes ½ cup fresh peas ½ cup chopped red onion ½ cup shredded red cabbage

Flat leaf parsley, olive oil, curry powder 100g Whole wheat noodles Rinse and thoroughly dry greens. Slice tomatoes and drain well. Place over greens. Steam peas; cool and add. Scatter chopped onion and shredded cabbage on top. Season with salt and freshly ground pepper, then add shredded tuna on top and mix slightly. Garnish with parsley. Blend olive oil and curry powder, and drizzle over top. Mix noodles with

rest of bowl. (2 Manna Blood Sugar Support tablets per meal)

Lunch Option: H Tuna Salad

Ingredients 1 cup shredded red cabbage 2 cups red, yellow and green peppers, sliced ½ cup sliced cucumber ½ cup red onion, sliced 1 medium tomato, quartered

1 tin tuna in brine Balsamic vinegar, olive oil, chopped flat leaf parsley 1 Slice whole grain bread Combine cabbage and peppers in bowl, and toss. Add cucumber, onion and tomato in layers.

Drain tuna well and add to bowl. Sprinkle with vinegar, oil and parsley.

(2 Manna Blood Sugar Support tablets per meal)

Dinner Options

Salads Avocado Tomato Salad INGREDIENTS (2 SERVINGS) 2 Avocados 4 mid-sized or 6 small tomatoes 2 scallions / green onions 2 tbsp lemon juice 2 tbsp olive oil extra virgin

1 small garlic clove, finely chopped or crushed Sea salt, fresh pepper METHOD:

1. Put garlic and oil in a bowl, add lemon juice and stir well 2. Cut scallions into fine rings and put them into the bowl, too. 3. Now season with salt and pepper, stir again and put aside.

4. Cut avocado into strips and tomatoes into bite-sized pieces and arrange on a plate. 5. At last pour dressing over salad.



29

Roman Salad INGREDIENTS (2 SERVINGS)

4 lettuce hearts or leaves of red / green salad

2 tomatoes, diced 1 red & 1 yellow “green”l pepper, cut into long & fine strips 1 white or red onion, chopped 1 garlic clove, crushed 1½ tbsp olive oil 2 tsp lemon juice

Rock or sea SALT and freshly ground pepper METHOD:

1. Put garlic and oil into a salad bowl, mix and put aside a few minutes. 2. Then add onion, tomato pieces, lemon juice, pepper and salt, mix well and put aside again. 3. Arrange the salad on your salad plates, and place the bell pepper strips on top of them.

4. Now distribute the tomato mix evenly over each plate. (Take 2 Manna Blood Sugar Support Tablets per meal)

Coleslaw with Avocado Dressing INGREDIENTS (2 BIG SERVINGS)

2 cups fresh green or red cabbage 2 mid-sized carrots 1 tomato 1 small red onion 2 tbsp parsley, chopped ½ Avocado 3 tbsp olive oil extra virgin

4 tbsp lemon juice Sea salt, pepper and cayenne pepper to taste METHOD:

1. Shred cabbage and carrots. Finely chop tomato, onion and parsley and put everything in a big bowl. 2. For the dressing, blend avocado, olive oil and lemon juice and pour over the salad.

3. Mix well; add salt, pepper and cayenne pepper to taste.


Whole Food Recipes Sea Dream (serves 1)

Ingredients

2 Cups snipped lettuce 2 carrots ½ sweet potato ½ cup peas 5 spears asparagus 1 Hake Fillet (± 200gram)

Crushed garlic, olive oil, capers, Kalamata olives

100g Couscous -cooked with snipped chives Method Rinse, dry and snipped lettuce. Put in bowl. Steam carrots, sweet potato and peas. Cool and dice. Add to bowl. (Note: Asparagus will be cooked with hake). Season hake with salt and lemon pepper. Place on oven-proof pan coated with cooking spray.

Toss trimmed asparagus spears with ½ teaspoon olive oil and place around hake. Cook until done, checking on asparagus to avoid overcooking. Cool and place asparagus and hake broken into pieces in bowl. Add crushed garlic to 1 tablespoon olive oil. Sprinkle over above ingredients with capers and olives. Serve on bed of couscous (2 Manna Blood Sugar Support tablets per meal)


30

Broccoli-Bell Pepper Stir Fry INGREDIENTS (2 SERVINGS): 500g broccoli

250g young string beans or snow peas

1 red bell pepper 1 mid-size white onion 2 garlic cloves 2-3 tbsp whole almonds 2 tbsp extra virgin olive oil Sea salt & pepper

METHOD:

1. Soak almonds in water, preferably over night and in alkaline water. 2. Cut broccoli, bell pepper and string beans (or snow beans) in bite-size pieces and steam the vegetables for as

long as the beans become dark-green in color approx.6 minutes) 3. Dice onion and garlic and braise with olive oil in a pan until onions are glazed.

4. Add bell pepper to the pan, heat up another 3 minutes. Then add broccoli and beans. Stir well. 5. Now add almonds (you can cut lemon in smaller pieces if you want), stir another minute, season with salt and

pepper and enjoy! (Take 2 Manna Blood Sugar Support Tablets per meal)

Brown Rice Stir-Fry INGREDIENTS (4 SERVINGS): 1 cup brown rice 3 “green” peppers (red, green, yellow) 4 garlic cloves

1 mid-sized white onion 2 fresh tomatoes 2 tbsp extra virgin olive oil 55g grated coconut 1 tsp chili powder Lime juice, salt, pepper

METHOD: 1. Cook rice following package instructions. 2. Dice onion and garlic and braise with olive oil in a pan until onions are glazed.

3. Cut green pepper and tomatoes into bite-size pieces, put in the pan and braise another 4 minutes. 4. When rice is ready add it to the vegetables along with grated coconut. 5. Lower the heat, cook another 5 minutes (while frequently stirring) and season with lemon juice, chili powder,

salt and pepper. Enjoy!


Veggie Burgers INGREDIENTS (8-10 BURGERS):

225g sunflower seeds 1 mid-size carrot 1 stem celery 3 scallions / green onions 1 red “green” pepper 2 tbsp chopped parsley ½ tsp chili powder

1 tsp sea salt, and pepper and Tabasco to season METHOD:

1. Soak sunflower seeds in water for at least 4 hours, and then pour off water. 2. Cut carrots, celery, scallions and bell pepper into small pieces and blend everything well (including sunflower

seeds, parsley and spices) — the longer you blend, the easier the veggie—burgers can be formed. 3. Form 8 to 10 burgers using your hands.

4. After forming the burgers, put them into the pre-heated oven and bake at 200°C for approx. 25 minutes (until brown on the outside).

5. Let them cool down in the fridge. (Take 2 Manna Blood Sugar Support Tablets per meal)


31

Veggie Risotto INGREDIENTS (4 SERVINGS) 225g fresh broccoli, cut to florets

225g brown or whole grain rice 1 cup green peas 1 mid-size baby marrow, cut to pieces 1 stem leek / field garlic, cut to slices 3 garlic cloves, crushed 2 tbsp chopped parsley

4 tbsp yeast free vegetable broth 2½ cups water 4 tbsp lemon juice 1 tbsp olive oil extra virgin Sea salt, pepper and cayenne pepper or chili to taste

METHOD: 1. Put oil in a pan and cook leek and garlic for 4-5 minutes, stir a few times (meanwhile pre-heat oven to

220°C). 2. Add rice and vegetable broth (+ water) and bring to the boil, boil it for 5 minutes.

3. Add lemon juice. 4. Now put content of the pan into a casserole dish and cover it well with aluminum foil. Put in the pre-

heated oven and leave for 30 minutes.

5. Now take the casserole out (close the door of the oven), remove the aluminum foil and add parsley, broccoli, baby marrow and peas. Mix well. Again cover the casserole dish with aluminum foil and put it in the oven for another 15 minutes.

6. Take out and serve hot. Enjoy!

Ratatouille

INGREDIENTS (4 SERVINGS) 5 tomatoes 1 big baby marrow

1 big eggplant fruit 1 green pepper (bell pepper) 1 big white onion

2 garlic cloves ¾ cup water 1 tsp yeast free vegetable broth 2 tbsp cold pressed extra virgin olive oil

2 tsp herbs de province (or basil, oregano, rosemary, lavender, thyme etc.) 1 tsp sea salt Fresh pepper, cayenne pepper METHOD:

1. First prepare the vegetables: get rid of the seeds of the bell pepper and cut it into small pieces. Cut baby

marrow in slices, the onion in half rings and the eggplant into cubes. Chop garlic. 2. Heat up olive oil in a pan or wok and braise onion and garlic lightly for a few minutes. 3. Then add eggplant, baby marrow and bell pepper and braise another 8-10 minutes, stir. 4. Meanwhile put the tomatoes in a pot, pour some hot water over them and wait 1 minute. Take

them out, skin & dice them and add to the pan. 5. Now mix hot water with vegetable broth and pour over vegetables. Stir well, add herbs, season with salt,

pepper and cayenne pepper and let it cook for another 3 minutes.

6. Enjoy hot! (Take 2 Manna Blood Sugar Support Tablets per meal)


32

Italian Pasta

INGREDIENTS: (2 SERVINGS) 140g spelt pasta

1 eggplant 5 mid-sized tomatoes 1 scallion/green onion, cut into rings

2 garlic cloves, chopped 1 mid-sized white onion, diced 2 tsp yeast free, vegetable broth I hand full fresh basil, chopped 2 tbsp parsley, chopped Salt, pepper, cayenne pepper, oregano to taste

METHOD: 1. Braise onion, garlic and green onion lightly in a pan with some oil, until the onions become

glazed. 2. Dice tomatoes and eggplant (meanwhile heat up water and cook pasta) and put eggplant in the pan (en

medium heat), cook for 3 minutes, and then add tomatoes. Stir well. 3. Now add parsley and basil.

4. Pour 150ml water and vegetable broth in the pan and stir a few minutes. 5. Season with salt, pepper, cayenne pepper and oregano. 6. Refresh pasta and serve with tomato-eggplant sauce.


Vegetable Fajitas with Feta Cheese (Makes four servings)

Ingredients:

1 red “green” pepper, sliced into strips 1 yellow or orange “green” pepper, sliced into strips 1 green pepper, sliced into strips 2 medium onions, sliced 2 medium baby marrow, sliced 250g mushrooms, sliced

1 small sweet potato, diced (about 1 cup)

4 tablespoons olive oil ½ teaspoon cumin ½ teaspoon chili powder Salt Freshly ground black pepper 1 cup crumbled Feta cheese Cilantro (fresh coriander leaves), chopped (optional)

4 whole wheat soft-shell tortillas Method: Preheat over to 220°C. Toss all vegetables with oil and spices. Season with salt and pepper. Spread vegetables evenly, in one layer, on baking sheet. Roast, stirring occasionally, until cooked through (about 30 minutes, depending on size of vegetables).

Heat cast iron skillet and warm tortilla shells individually, if desired (or put shells on stove top near oven vent). Serve vegetables with tortillas, topped with Feta and Cilantro, if desired.



33

Supplementation Meal Replacement Shakes Our Low GI Manna Shakes are designed to replace 1 to 2 meals per day after the 7 day damage control program.

Supplements with meals

Manna Blood Sugar Support is essential for successful weight loss, because the product helps to reduce the GI of

any meal by up to 43%. Blood Sugar Control also helps to eliminate cravings.

Manna Fat Burner

The different ingredients in the Fat Burner help to boost metabolism and increase fat burning activity.

Manna pH Balance

To get the pH of your body back to normal is absolutely crucial for successful weight loss. The Manna pH Balance will

assist you in rectifying these levels fast and effective. Our bodies tend to be acidic due to modern diets, process and

sugary foods.

See the Manna website for more details: www.mannaplus.com or www.mannasa.co.za

http://www.mannaplus.com/

http://www.mannasa.co.za/


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Walking

Walking is the least daunting form of exercise. It's cheap; it's easy on the knees and requires no sporty

coordination. Learn how to walk for fun, for good health, for fitness and for weight loss. Here is an eight-

week program that can be customised to suit different body types and lifestyles. Now there's no excuse

not to get moving!

Walking for fitness and health, you should walk for 30-60 minutes most days of the week.

If you are an absolute beginner who is not already walking for up to 30 minutes, use the walking

advice in the Absolute Beginners Tutorial below to guide how long you should walk to build up

your endurance. You should also seek medical advice before beginning an exercise and nutrition program.

Walking Technique

This section will get you putting one foot in front of the other. Walking technique for the street, track, or

treadmill is the same. You want to walk with good posture, using arm and foot motion that will propel you

forward with good power and no wasted effort.

Posture

How you hold your body is important to walking comfortably and easily. With good posture, you will be

able to breathe easier and you will avoid back pain.

Stand up straight.

Think of being a tall and straight. Do not arch your back.

Do not lean forward or lean back. Leaning puts strain on the back muscles.

Eyes forward, not looking down, rather 20 feet ahead.

Chin up (parallel to the ground). This reduces strain on neck and back.

Shrug once and let your shoulders fall and relax, your shoulders slightly back.

Suck in your stomach. Tuck in your behind and rotate your hip forward slightly. This will keep you from arching your back.

Arms

Arm motion can lend power to your walking, burning 5-10% more calories and acting as a balance to your

leg motion.

Bend your elbow 90 degrees.

Hands should be loose in a partially closed curl, never clenched.

Clenching your fists can raise your blood pressure and should be avoided.

With each step, the arm opposite your forward foot comes straight forward, not diagonally.

As the foot goes back, the opposite arm comes straight back.

Keep your elbows close to your body - don't "chicken wing."

Your forward hand should not cross the centre point of your body.

Your hand when coming forward should be kept low, not higher than your breastbone.

Many poor examples of arm motion are seen with walkers pumping their arms up high in the air,

this does not help propel you.

If at first you find adding arm motion tiring, do it for 5 to 10 minutes at a time and then let your

arms rest.

2. Exercise: Most Effective Weight Loss Exercises


35

Taking a Step

The walking step is a rolling motion.

Strike the ground first with your heel.

Roll through the step from heel to toe.

Push off with your toe.

Bring the back leg forward to strike again with the heel.

Flexible shoes will ensure you are able to roll through the step.

If your feet are slapping down rather than rolling through the step, your shoes are most likely too

stiff. At first, your shin muscles may tire and be sore until they are strengthened.

Walking Stride

When practicing a good walking stride, the first key is to avoid overstriding, which is taking longer steps to

increase speed. Overstriding is inefficient and it is potentially harmful.

Take more, smaller steps rather than lengthening your stride. Your stride should be longer behind your

body, where your toe is pushing off, rather than out in front of your body.

This is because your forward leg has no power, while your back leg is what is driving you forward. You

want to get the full power out of the push from the back leg, with the foot rolling through the step from

heel to toe. Fast walkers train themselves to increase the number of steps they take per second and to get full use out of the back part of the stride.

Warm-up

Start out at a slow, easy pace for each walking session.

Allow your muscles to warm up before you stretch, add speed or hills. Warm up for 5 minutes at this easy pace.

Stretching Routine

Stretching will add flexibility and can make your walking more comfortable.

Warm up for 5 minutes at an easy walking pace before stretching, never stretch cold muscles or you risk

tearing them.

Incorporate mobility exercises designed to take a muscle and joint through its range of motion. You will

start at the top of your body and work your way down.Find an upright pole or fence or wall that will

support you for leaning into on some stretches.

Cool Down

For the final 5-10 minutes of your walk, finish with an easy walking pace.

At the end of your walk you may want to repeat the stretches you did after your warm-up.

Walking Schedule

You've decided to start walking, you've learned how to walk, and now for:

Schedule: How far and how often to walk.

The Absolute Beginner Schedule

Health goals: Walking a half hour a day or 3 hours per week is associated with a decreased risk of heart

disease. Walking 7 hours a week is associated with a decreased risk of breast cancer and Type II diabetes.

For this reason, I recommend that you build up to walking an hour a day, most days of the week.

Track your walks: Keeping records will keep you on track.

Build a Habit: Walk at least 5 days a week, even if some days you must decrease your time, in order to

build your new healthy habit. Increase the time you spend walking each week before working on speed.


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Week 1: Start with a daily 15 minute walk at an easy pace.

Walk five days the first week. We want to build a habit, so consistency is important. Spread out your rest

days, such as making day 3 a rest day and day 6 a rest day.

Weekly total goal: 60 - 75 minutes.

Week 2: Add 5 minutes a day so you are walking 20 minutes, 5 days a week. Or you may wish to extend

yourself more on some days, followed by a rest day.


Week 3: Add 5 minutes a day so you are walking 25 minutes, 5 days a week.


Week 4: Add 5 minutes a day to walk 30 minutes, 5 days a week.


Snags: If you find any week to be difficult, repeat that week rather than adding more time, until you are

able to progress comfortably.

Graduate: Once you are able to walk 30 minutes at a time comfortably, progress to the next level.

High Intensity Walking

If you are ready for the next level, then interval walking is by far the better way to burn fat.

How it works – When you walk, you walk as fast as you can for 30 seconds and then at normal pace for 90

seconds. Repeat this method for at least 8 intervals. You will surely feel the difference.

The best part about interval training is that you burn up to 19 times more fat than normal.

Weight Loss Tips:

1. Determine your Ideal Weight with the Manna Weight Tables from the weight Loss section on the

Manna website.

2. Try to understand the Glycemic Index (GI), why you need to eat low GI food and how it can

help you with weight loss. See the GI/GL principle on the Manna website.

3. Try not to lose more than 1.5kg per week, because your body has to adjust and your organs

have to cope with the toxic waste from fat excretion.


37

This chart is intended only as a general guide to alkalizing and acidifying foods.

...ALKALINE FOODS...

...ACIDIC FOODS...

ALKALIZING VEGETABLES Alfalfa

Barley Grass Beet Greens Beets Broccoli Cabbage Carrot

Cauliflower Celery Chard Greens Chlorella Collard Greens Cucumber

Dandelions

Dulce Edible Flowers Eggplant Fermented Veggies Garlic Green Beans Green Peas

Kale Kohlrabi Lettuce Mushrooms Mustard Greens Nightshade Veggies

Onions Parsnips (high glycemic)

Peas Peppers Pumpkin Radishes Rutabaga

Sea Veggies Spinach, green Spirulina Sprouts Sweet Potatoes Tomatoes Watercress

Wheat Grass Wild Greens ALKALIZING ORIENTAL VEGETABLES

Daikon Dandelion Root

Kombu Maitake Nori Reishi Shitake Umeboshi Wakame

ALKALIZING FRUITS

ACIDIFYING VEGETABLES Corn

Lentils Olives Winter Squash ACIDIFYING FRUITS Blueberries

Canned or Glazed Fruits Cranberries Currants Plums** Prunes**

ACIDIFYING GRAINS, GRAIN PRODUCTS

Amaranth Barley Bran, oat Bran, wheat Bread Corn Cornstarch

Crackers, soda Flour, wheat Flour, white Hemp Seed Flour Kamut Macaroni

Noodles Oatmeal

Oats (rolled) Quinoa Rice (all) Rice Cakes Rye

Spaghetti Spelt Wheat Germ Wheat ACIDIFYING BEANS & LEGUMES Almond Milk

Black Beans Chick Peas Green Peas Kidney Beans

Lentils Pinto Beans

Red Beans Rice Milk Soy Beans Soy Milk White Beans ACIDIFYING DAIRY

Butter Cheese


38

Apple Apricot Avocado Banana (high glycemic)

Berries Blackberries Cantaloupe

Cherries, sour Coconut, fresh Currants Dates, dried Figs, dried Grapes Grapefruit

Honeydew Melon Lemon Lime Muskmelons Nectarine Orange

Peach

Pear Pineapple Raisins Raspberries Rhubarb Strawberries

Tangerine Tomato Tropical Fruits Umeboshi Plums Watermelon ALKALIZING PROTEIN

Almonds Chestnuts

Millet Tempeh (fermented) Tofu (fermented) Whey Protein Powder

ALKALIZING SWEETENERS Stevia ALKALIZING SPICES & SEASONINGS Chili Pepper Cinnamon

Curry Ginger Herbs (all) Miso Mustard

Sea Salt Tamari

ALKALIZING OTHER Alkaline Antioxidant Water Apple Cider Vinegar Bee Pollen Fresh Fruit Juice Green Juices

Lecithin Granules Mineral Water

Cheese, Processed Ice Cream Ice Milk

ACIDIFYING NUTS & BUTTERS Cashews Legumes

Peanut Butter Peanuts Pecans Tahini Walnuts ACIDIFYING ANIMAL PROTEIN

Bacon Beef Carp Clams Cod Corned Beef

Fish

Haddock Lamb Lobster Mussels Organ Meats Oyster

Pike Pork Rabbit Salmon Sardines Sausage Scallops

Shellfish Shrimp

Tuna Turkey Veal Venison

ACIDIFYING FATS & OILS Avocado Oil Butter Canola Oil Corn Oil Flax Oil

Hemp Seed Oil Lard Olive Oil Safflower Oil Sesame Oil

Sunflower Oil

ACIDIFYING SWEETENERS Fructose Corn Syrup Sugar Agave Syrup Artificial Sweeteners

ACIDIFYING ALCOHOL Beer


39

Molasses, blackstrap Probiotic Cultures Soured Dairy Products Veggie Juices

ALKALIZING MINERALS Calcium: pH 12

Cesium: pH 14 Magnesium: pH 9 Potassium: pH 14 Sodium: pH 14 Although it might seem that citrus fruits would have an

acidifying effect on the body, the citric acid they contain actually has an alkalinizing effect in the system. Note that a food's acid or alkaline forming tendency in the body has nothing to do with the actual pH of the food itself. For example, lemons are very acidic, however

the end products they produce after digestion and

assimilation are very alkaline so, lemons are alkaline forming in the body. Likewise, meat will test alkaline before digestion, but it leaves very acidic residue in the body so, like nearly all animal products, meat is very acid forming.

Hard Liquor Spirits Wine

ACIDIFYING OTHER FOODS Ketchup Cocoa

Coffee Mustard Pepper Soft Drinks Vinegar ACIDIFYING DRUGS & CHEMICALS

Aspirin Chemicals Drugs, Medicinal Drugs, Psychedelic Herbicides Pesticides

Tobacco

ACIDIFYING JUNK FOOD Beer: pH 2.5 Coca-Cola: pH 2 Coffee: pH 4

** These foods leave an alkaline ash but have an acidifying effect on the body.

UNKNOWN: There are several versions of the Acidic and Alkaline Food chart to be found in different books and on the Internet. The following foods are sometimes attributed to the Acidic side of the chart and sometimes to the Alkaline side. Remember, you don't need to adhere strictly to the Alkaline side of the chart, just make sure a good percentage of

the foods you eat come from that side.

Brazil Nuts Brussel Sprouts Buckwheat Cashews Chicken Corn

Cottage Cheese Eggs Flax Seeds Green Tea Herbal Tea Honey

Kombucha Lima Beans

Maple Syrup Milk Nuts Organic Milk (unpasteurized) Potatoes, white Pumpkin Seeds

Quinoa Sauerkraut Soy Products Sprouted Seeds Squashes Sunflower Seeds

Tomatoes Yogurt

* These statements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease; research is ongoing.

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