diabetic ebook

Diabetic e-Book

Type 2 Diabetes

Did you know that you don’t have to be diabetic all your life? You can reverse Type-2 Diabetes with....

1. A Healthy Diet

....correct nutrition can help to normalise blood glucose and pH levels in the body

2. Regular Exercise

...to increase your daily energy output and stimulate the cells to be insulin sensitive again

....is the most effective way to build muscle, burn fat, lose weight, get in shape and reverse Type-2 Diabetes.

Step 1: 7-Day Damage Control Program

To start with a good, healthy, nutrition program is not easy, unless you have a program to dictate your day-

to-day actions. We suggest the FREE 7-day damage control program to rectify blood sugar, insulin and pH

levels in the body.

This program is also meant to help with detoxification.

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.

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 all over health and to reverse Type-2 Diabetes.

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

Step 3: Repeat the step 1 & 2 START

UNDERSTAND Before you can rectify the problem, you need to understand insulin.

Blood Sugar related problems like...

High Blood Sugar (Hyperglycemia) Low Blood Sugar (Hypoglycemia) Cravings Overweight / Obesity

Insulin Resistance (Pre-Diabetes) PCOS Candida Diabetes Type-2 Hyper activity

...are not diseases, but SYMPTOMS of Poor Insulin Management.

To manage Insulin properly, one has to understand how blood sugar and insulin work. When a normal person eat a piece of bread, potato, chips or any high carbohydrate food it goes into the stomach and

into the small intestine where it is broken down into glucose. Glucose is what the body need as fuel. The glucose goes through the walls of the small intestines and into the blood where it is called ―blood glucose‖. This is what is measured in a blood test. Glucose in itself however cannot be dealt with by the body without insulin. Insulin is a hormone released by the pancreas, and it transports the glucose to the cells until all the glucose in the blood is stored.

The energy in the cells is burned as fuel until the next time you eat. This process is repeated over and over from meal to meal.

The problem, however, is that we consume way too many carbohydrates (flour products – bread, cookies, muffins and starches - potatoes, rice, pasta, etc.), which causes our blood sugar to fluctuate too much between meals. Our bodies adapt to a high carbohydrate intake so that whenever we eat, the pancreas releases more insulin than necessary. This results in too much Insulin in the blood.

http://mannaplus.com/BloodSugar/HighBloodSugar/Description.aspx

http://mannaplus.com/BloodSugar/LowBloodSugar/Description.aspx

http://mannaplus.com/WeightLoss/Cravings.aspx

http://mannaplus.com/WeightLoss/Overweight.aspx

http://mannaplus.com/BloodSugar/HighBloodSugar/Ailments/Insulinresistance.aspx

http://mannaplus.com/BloodSugar/HighBloodSugar/Ailments/PCOS.aspx

http://mannaplus.com/BloodSugar/HighBloodSugar/Ailments/Candida.aspx

http://mannaplus.com/Diabetes/Description.aspx

Insulin left in the blood does the following:

1. It causes sugar and carbohydrate cravings.

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. What is Insulin Resistance (Pre-Diabetes) then? As said, the main function of insulin is to open up the cells so that glucose can be stored. However, as there is too much insulin in the blood, the cells get tired to be bathed in insulin all the time and become resistant. The next time

the insulin wants to store glucose, the cells refuse it, causing the sugar and insulin to stay in the blood.

Causes of Insulin Resistance:

1. Glucose starts to back up in the blood stream. The body can manage this for a certain time, by turning the glucose into fat. This is however not a natural pathway, but a forced one.

2. Fat buildup in the blood causes hi triglycerides. 3. Metabolic Syndrome, which has a number of different symptoms, such as hormonal problems, like...

a) Low Estrogen and Low Testosterone, which causes women to get bald and men to grow breasts and beer

bellies. b) Estrogen also causes weight gain, which develop fat cells. c) Fat cells manufacture their own estrogen, which causes weight gain – a vicious circle.

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 Estrogen levels cause fat gain by creating extra fat cells

Most people have Hypoglycemia and Insulin Resistance and others just have Insulin Resistance. This progression is normally the front runner of type 2 Diabetes, where the buildup of glucose in the blood forces the pancreas to produce more insulin until the pancreas cannot cope anymore. Therefore, all insulin and blood sugar related symptoms like Type 2 Diabetes, Insulin Resistance, PCOS, Candida, Obesity, etc. can be reversed, but it is a long process which does not happen overnight.

To balance the pH Levels of the body is also very important for successful weight loss and to reverse Type-2 Diabetes. The more alkaline our bodies are, the easier we will burn fat and easier we will rectify the diabetes.

Our modern day diet causes our bodies to be too acidic, which are a benefactor to most ailments.

The Goal By rectifying any Insulin Related ailment and getting your body more alkaline, you will gradually reverse Type-2 Diabetes. (Weight Loss is a side effect if you are overweight. Reversing the diabetes will also help to stop you losing

weight, if you are losing weight to quickly due to this problem)

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

1. Nutrition – To eat and drink food which cannot stimulate insulin production. This means raw, ordinary food – no heavily processed, non sugary, food, which will also help your body to become alkaline.

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 too low.

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

burned; blood circulation will be improved and the cells will be stimulated to respond 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. See the different exercises

at the end of this book.

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

Your Metabolic Type

NOTE: There is no such thing as one-diet-fits-all. Some people react positively to a protein diet, while others get sick and even gain weight on the same diet.

Determine your Metabolic Type by completing the Metabolic Type Questionnaire at the end of this book.

There are 3 Metabolic Types:

The Veggie Metabolic

The Protein Metabolic

The Mix Metabolic

If you eat according to you Metabolic Type, you can lose weight faster than eating a diet that does not suit you.

However, to conquer Type-2 Diabetes, we suggest that you eat raw foods (vegetables and fruit) as much as possible.

Note: Eat your type of food first for optimal results.

Portion Size Adjust portion size to suit your body frame requirements. 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 levels

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.

If you are serious about reversing Type-2 Diabetes, then you have to follow the next steps carefully. 1. Read and understand the function of insulin on the Manna website. 2. Fix The Problem – learn and try to understand nutrition, exercise and get enough sleep. 3. Complete the questionnaire to see which metabolic type you are. Start!

Note: This is a Program to detoxify, correct insulin & blood sugar levels, balance pH 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

releasing as little insulin as possible.

After the 7-day program you can change the recipes to suit your lifestyle. Golden RULE: Never get hungry!

All recipes serve 1. Scale menu values up or down to suit your requirements.

Detoxification Regimen

Warning

Most people are low in minerals such as: calcium, magnesium, sulfur, phosphor, sodium, iron. In order to detoxify, you need alkaline minerals. An important role of calcium is to aid in detoxification. It is an alkaline mineral and will "catch" the toxic acids that your body releases. If the acids can't be "bound" because your body lacks (alkaline) minerals, the chance is high that you will feel seriously ill during your detox, that your body refuses to release the toxins (you won't be able to lose weight, since acids and toxins are often stored in your body fat), or that your body re-absorbs the released toxins again.

Alkalize

Therefore, it's crucial that - before or during your detox - you get plenty of green vegetable juice, like....

NOTE: If you are on Diabetic Medication, please monitor your blood glucose levels very carefully, because

it can drop too low. If it drops too low, you need to adjust your diabetic medication with the help from

your health practitioner.

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.

Drink Start your day with a cup of hot water with fresh lemon juice squeezed into it, or herbal tea, without sugar or milk. 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.

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

What to Expect: You may get headaches; feel bloated, tired and emotional during the first few days of the

program. This is normal when your body detoxify. Other possible reactions are frequent urination, diarrhea, skin rash, joint pain and even cold and flu symptoms.

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

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

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

Carrot Juice

Ingredients

500g large carrots (washed and peeled)

½ lemons (peeled) 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).

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

Tomato Juice

You can juice the tomatoes in a juicer but a high speed blender will also work. You ’n strain the juice through a sieve.

Ingredients 3 cups chopped tomatoes 1 stalk celery 1 cucumber

½ teaspoon coarse sea salt Pepper Cayenne pepper Directions Juice the tomatoes, celery, and cucumber in your juicer. Add salt, pepper and cayenne pepper to taste. (If you like you can also add a ¼ onion, fresh oregano, basil and red bell pepper)

Make sure that you drink enough alkaline and pure water during the process and that you get enough rest.

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

7-Day Damage Control - Daily Regimen

1. have a cup of hot water with lemon first thing every morning

2. drink 1.5 — 2 liters pure water every day

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

4. take supplements (as suggested below) with breakfast

5. use olive oil only to cook with and to put over salads (use suggested salad dressing)

6. Eliminate coffee, soft drinks and alcohol for the duration of the program. Drink only herb tea and

water when thirsty

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

8. Exercise – Plan your day to get at least 30 to 45 minutes of good exercise of choice (see list of

exercises at the end of this book)

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

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

11. 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.

12. 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!

Supplements The 7-day damage control Program is to rectify the imbalances in your body. This is also a program

to boost your immune system.

We suggest only a few supplements, but is necessary to excel in this program.

1. Vitamin C – buffered Vitamin C with Calcium called Ester C, from your pharmacy is very

important to boost the immune system and to help with detoxification. (2 grams per day) 2. Fish Oil Capsules – (not cod liver oil, but pharmaceutical grade fish oil capsules) 4 /day

3. If you suffer from Candida – The Manna Candida Support is one of the best on the market, to

kill the Candida fungus.

4. Manna Blood Sugar Support Tablets – to assist in blood sugar control. It helps to reduce the

GI of anything you eat by up to 43%. Take this with every meal on both programs.

5. If you have a pH problem and you know that your body is too acidic, the Manna pH Balance is

a fantastic product to rectify the acid (gout and Arthritis) in a matter of days.

6. Blood Circulation is one of the biggest problems of our time. The Manna Blood Circulation

Support helps to dissolve accumulated plaque in the arteries and enhance blood flow.

7. Manna Fat Burner is excellent to promote fat burning. If you take the Fat Burner, you don’t

need to use the Manna Blood Sugar Support, because it also assists in blood sugar control.

Take the Manna supplements as indicated on the labels.

Day 1 of 7(Detoxifying process)

Early Morning

1st Drink a glass of hot water with fresh lemon juice squeezed into it

Wait at least half an hour to an hour before preparing the carrot juice

2nd Prepare your Carrot Juice and immediately drink 300ml of the blend (sip it slowly to mix with saliva)

3rd Breakfast

Mid Morning Snack Drink a second glass of the Carrot Juice Blend Lunch

Mid afternoon Snack

300ml Carrot juice or 300ml Tomato juice Dinner Fresh Vegetable Soup

Enjoy 1 to 1½ Cup per person

Note:

Drink enough purified fresh water throughout the day

Take a brisk walk for 30 to 45 minutes (whenever you have time during the day or before dinner) Take a nice relaxing bath or hot shower Sleep early (for at least 8 hours)

Bowl of fruit salad with flax seed ½ cup Paw Paw - diced ½ cup Apple – diced ½ cup berries of choice 2 fresh dates 2 heaped table spoons of flax seed Mix and enjoy

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.

Ingredients

2 large carrots

1 small zucchini

1 celery stalk

1 cup of broccoli

3 stalks of asparagus

1 yellow onion

1 quart of (alkaline) water

4-5 tsp of yeast-free vegetable broth

1 tsp fresh basil

2 tsp sea salt to taste

Method

Put water in pot, add the vegetable broth as well as the onion and bring to boil.

Meanwhile, chop the zucchini, the broccoli and the asparagus, and shred the

carrots and the celery stalk in a food processor.

Once the water is boiling, please turn off the stove as we do not want to boil the

vegetables. Just put them all in the hot water and wait until the vegetables reach

desired tenderness. Allow to cool slightly, then put all ingredients into blender and

mix until you get a thick, smooth consistency.

Taste with salt, serve warm and ENJOY!

(Of course you can replace one or the other of the vegetables, just try out whatever

you have in the house.)

http://www.balance-ph-diet.com/alkaline_water.html

Day 2 of 7 (Detoxifying process)

Early Morning




3rd Breakfast


Mid afternoon Snack 300ml Carrot juice or 300ml Tomato juice Dinner Ratatouille

Note:

Drink enough purified fresh water throughout the day Take a brisk walk for 30 to 45 minutes (whenever you have time during the day or before dinner) Take a nice relaxing bath or hot shower Sleep early (for at least 8 hours)




Ingredients for 4 servings

5 tomatoes

1 large zucchini

1 large eggplant

1 green bell pepper

1 big onion

2 cloves of garlic

2 tsp. herbs de Provence (or thyme, basil, oregano, marjoram, etc.)

3 tbsp. cold pressed extra virgin olive oil

Pinch of sea salt or organic salt

Pinch of pepper

1 cup of water (best: alkaline water)

Directions

Wash and scrub all the vegetables. Dice the tomatoes and pepper bell and slice the zucchinis,

the eggplant as well as the onion and the garlic in thin slices. Heat some olive oil in a pot (or

wok) and sauté the onions and the garlic for a couple of minutes. Then add the eggplant and

zucchini slices as well as the pepper bell and stir-fry for around 8 minutes. Then add the cup

of water, the tomatoes and the herbs, stir well and let cook for a few more minutes until the

vegetables are tender but not too soft.

Taste with salt and pepper and serve immediately.

http://www.balance-ph-diet.com/alkaline_water.html

Day 3 of 7 (Detoxifying process)

Early Morning




3rd Breakfast


Mid afternoon Snack

300ml Carrot juice or 300ml Tomato juice Dinner Stuffed Avocado

Note: Drink enough purified fresh water throughout the day

Take a brisk walk for 30 to 45 minutes (whenever you have time during the day or before dinner) Take a nice relaxing bath or hot shower Sleep early (for at least 8 hours)




Ingredients for 1 person

1 Avocado, ripe!!

½ tomato

1 tsp. minced onions

1 tbsp. fresh basil

1 tsp. oregano

1 tbsp. fresh lime juice

4 tbsp. cold pressed extra virgin olive oil

Some sea salt and pepper

Method

Cut avocado in half and remove seed. Then season both halves with salt and

pepper. Now mix the chopped tomato, the minced onion, the lime juice as well as

the olive oil and place it in the avocado pit holes. Last but not least, sprinkle basil

and oregano on top and serve with a spoon.

DAY 4 of 7

Start every day with a glass of hot water with fresh lemon juice squeezed into it.

Breakfast

Ingredients: 3 tbsp uncooked oatmeal 1 tbsp raisins 2 tbsp walnuts (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 Directions: 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 Avocado on Rice Cakes

2 Rice Cakes with Avocado Spread – no extra fat needed. Top with finely chopped spring onions and black peper and a slice of tomato. Sprinkle a bit of *salad dressing on it.

2 Manna Blood Sugar Support Tablets with each meal, helps to prevent insulin spikes


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

Dinner

Vegetable Curry

Serves 4-6

Ingredients 7 large handfuls of peeled and diced root vegetables of your choice (e.g. beetroot, carrots, parsnips and celeriac)

3 tbsp rapeseed or grape seed oil 3 large garlic cloves, chopped 1 red chilli, roughly chopped 1 large onion, chopped into small pieces

1 tin of chopped tomatoes (preferably organic) A bunch of fresh coriander 2 cinnamon sticks 3 tsp ground turmeric 2 tsp cumin seeds 1 tsp fennel seeds 2 tsp coriander

1 piece of fresh ginger, cut into small pieces 1 tin of coconut milk 1 lime Himalayan Crystal Salt or Celtic Sea Salt

Freshly ground pepper Optional: Brown basmati rice, cooked per instructions Instructions

Preheat the oven to 200C. Put one large roasting tray into the oven to heat up. Cut the root vegetables into about 3cm sized dices and put into a bowl. Coat with oil and season with salt and pepper. Put the vegetables onto the tray when it is hot and shake to distribute evenly. Roast them for about 40 mins. Toast the coriander, fennel seeds and cumin in a dry frying pan for a couple of minutes. Grind them to a rough powder and mix in the turmeric. Put the chilli, ginger, garlic and onion in a blender and puree. Gently heat a splash of oil in a frying pan over a

medium-low temperature and put in the spices. Fry for about a minute and add the paste. Stir for about 5 mins until the paste has soften and reduced in volume. Add more oil if needed. Stir in the coconut milk and tomatoes. Add the cinnamon, simmer and stir constantly. Season to taste. Pour the sauce over the roasting vegetables. Bake everything for about 25 mins, until the vegetables are tender and the sauce has thickened. Finish with fresh lime

juice squeezed over it and garnish with fresh coriander leaves. This curry dish is delicious by itself, but please feel free to serve it with brown basmati rice.

Evening Snack 1 Cup of Chamomile Tea

Note: Drink enough purified fresh water throughout the day Take a brisk walk for 30 to 45 minutes (whenever you have time during the day or before dinner)

Take a nice relaxing bath or hot shower Sleep early (for at least 8 hours)


DAY 5 of 7 Start every day with a glass of hot water with fresh lemon juice squeezed into it.

Breakfast

Bowl of fruit salad with nuts and Yogurt ½ cup Pine Apple - diced

½ cup Apple – diced ½ cup berries of choice 2 fresh dates 100g raw, plain nuts (cashews, almonds, pecans etc.) ½ cup Bulgarian Yogurt Mix and enjoy

Snack Nuts & Seeds (not more than 25g) with small Fruit of choice Or 300ml (50/50) fresh Carrot and orange juice

Lunch Cole Slaw with Avocado Dressing

Ingredients ½ cup green or red cabbage 2 carrots 1 tomato 1 small red onion 3 tbsp. chopped parsley

1 avocado 3-4 tbsp. cold pressed extra virgin olive oil 1 fresh lemon, juice Dash of sea salt and cayenne pepper to taste Directions

Shred cabbage and carrots, and finely chop the tomato, the onion and the parsley. Put in a big bowl.

For the dressing, blend the avocado, the olive oil and the fresh lemon juice and pour over the salad. Add salt and

pepper to taste. (This can be packed in a lunch box)



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

300ml *Tomato Juice

Dinner Brown Rice with Steamed Vegetables of Choice

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

cucumber, cabbage leaves, broccoli – choose any preferred vegetables).


Evening Snack

1 Cup of Chamomile Tea

Note: Drink enough purified fresh water throughout the day Take a brisk walk for 30 to 45 minutes (whenever you have time during the day or before dinner) Take a nice relaxing bath or hot shower Sleep early (for at least 8 hours)


Day 6 of 7

Start every day with a glass of hot water with fresh lemon juice squeezed into it.

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 – keep this handy at all times Lunch

Fresh Garden Vegetable Salad

Ingredients 1 head lettuce 2 tomatoes, chopped 1 Avocado, sliced 2 carrots, shredded 1 red bell pepper, diced

1 green bell pepper, diced 1 small cucumber, diced 1 red onion, thinly sliced 1 table spoon of flax seed Directions Put all vegetables in a big bowl and mix together. Pour *Salad Dressing over the salad and add some sea salt if

required. Serve and enjoy!



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

300ml *Carrot juice blend

Dinner

Greek Lentils Soup (Soupa fakes)

This ―Soupa Fakes‖ is a very simple, but great-tasting lentils soup from Greek. The Greek spices (such as bay leaves) and the garlic add a distinctive taste to this soup. You can also add fresh thyme, rosemary or mint if you like. By the way, lentils are not only alkaline, but also a great source of fiber, foliate and magnesium.

Ingredients for 4 persons ½ pound small lentils 2 big ripe tomatoes

1 carrot ½ stalk of leek 1 onion 3-4 cloves of garlic

2 tbsp. of cold-pressed extra virgin olive oil 1 tbsp. fresh lime or lemon juice 1 bay leaf ½ tsp. oregano Pinch of sea salt and pepper to taste

Directions 1. Rinse and drain lentils. Then soak in a bowl of water over night.

2. Next day, rinse and drain lentils again. Then bring to boil for approx. 5 minutes. Drain lentils and put aside. 3. Puree tomatoes, finely chop onion and garlic and cut carrot and leek into very fine slices. 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 1 Cup of Chamomile Tea

Note: Drink enough purified fresh water throughout the day Take a brisk walk for 30 to 45 minutes (whenever you have time during the day or before dinner)

Take a nice relaxing bath or hot shower Sleep early (for at least 8 hours)


DAY 7 of 7

Start every day with a glass of hot water with fresh lemon juice squeezed into it. Breakfast

Smoothie

1 cup paw paw - diced 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

Quick & Easy Salad

When preparing a salad with ripe avocados, its creamy texture can substitute the salad

dressing. Avocados are also great health food: the help to prevent and treat prostate and breast cancers, and can be

used to lower the cholesterol level in the blood. So enjoy this healthy alkaline salad! Ingredients for 2 person’s

2 ripe medium-sized avocados 200g carrots 200g broccoli ½ cup scallions (green onions) 1 pinch of sea salt Your favorite fresh herbs 2 table spoons of Flax Seed

Directions Dice the avocados, chop the broccoli, scallions and herbs and shred the carrots. Put all veggies in a salad bowl, mix well and taste with salt. Sprinkle some *Salad dressing if you like.

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



Dinner

Vegetable Pasta with Tomato-Pepper Sauce

Ingredients for 4 servings 500g vegetable or spelt pasta 300g tomatoes ½ cup sun dried tomatoes

1 small red bell pepper 1 small zucchini 1 onion 2 garlic cloves

1 chili 5 fresh basil leaves

2-3 tbsp. cold-pressed olive oil Sea salt and pepper to taste Directions Cook vegetable or spelt pasta according to directions. Cut tomatoes, bell pepper and zucchini in cubes and finely chop the onion, the garlic and the chili. Heat olive oil in pan, adding onion, pepper, chili and garlic, and fry for a couple of minutes. Then add the tomatoes

and zucchini and cook for approx. 5-10 minutes. Last but not least, add the basil and taste with pepper and salt. Put pasta on plate, top with sauce and garnish if desired. And finally - enjoy your delicious pasta!

Evening Snack

1 Cup of Chamomile Tea

Note:

Drink enough purified fresh water throughout the day Take a brisk walk for 30 to 45 minutes (whenever you have time during the day or before dinner) Take a nice relaxing bath or hot shower Sleep early (for at least 8 hours)


Note: The first 7 days did not include any meat, because we want to detox, reduce insulin, balance blood sugar and the pH of the body.

The following recipes you can choose between Veggie Type or Protein Type.

The first recipes is for the Veggie Type Person and the second section is for the Protein Type

However, it is extremely important to cut down on all kinds of meat when you are a Protein Type person, because meat causes acid in the body and will hamper successful weight loss.

14-Day Regimen

1. have a cup of hot water with lemon on first thing every morning

2. Always have a mixture of nuts (not peanuts) and seeds at hand, but before you snack, drink a glass of pure

water, because your body might be asking for water instead of food.

3. drink 1.5 — 2 liters pure water every day

4. take supplements (as suggested below) with breakfast

5. use olive oil only to cook with and to put over salads (use suggested salad dressing)

6. Eliminate coffee, soft drinks and alcohol for the duration of the program. Drink only herb tea and water when

thirsty

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

8. Exercise – Plan your day to get at least 30 to 45 minutes of good exercise of choice (see list of exercises at

the end of this book)

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

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

11. 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.

12. 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!

Supplements The 7-day damage control Program is to rectify the imbalances in your body. This is also a program to boost your immune system. We suggest only a few supplements, but is necessary to excel in this program. 8. Fish Oil Capsules – (not cod liver oil, but pharmaceutical grade fish oil capsules) 2 /day

9. If you suffer from Candida – The Manna Candida Support is one of the best on the market, to kill the

Candida fungus.

10. Manna Blood Sugar Support Tablets – to assist in blood sugar control. It helps to reduce the GI of

anything you eat by up to 43%. Take this with every meal on both programs.

11. If you have a pH problem and you know that your body is too acidic, the Manna pH Balance is a

fantastic product to rectify the acid (gout and Arthritis) in a matter of days.

12. Blood Circulation is one of the biggest problems of our time. The Manna Blood Circulation Support helps

to dissolve accumulated plaque in the arteries and enhance blood flow.

13. Manna Fat Burner is excellent to promote fat burning. If you take the Fat Burner, you don’t need to use

the Manna Blood Sugar Support, because it also assists in blood sugar control.

14. Manna Low GI Meal Replacement Shakes. You can replace 1 to 2 meals per day with a Manna Shake

(take a small fruit with the shake for a complete meal.

Take the Manna supplements as indicated on the labels.

Veggie Type Recipes

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 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.

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)

Orange-berry Twist Smoothie ½ cup fat free milk (or soy milk) ½ banana, peeled and sliced ½ cup Bulgarian Plain yogurt ½ cup strawberries, sliced (or any other berry of choice) 1 Scoop Manna Shake

1 teaspoon ground flax seed Blend everything together in blender and enjoy! (Take 2 Manna Blood Sugar Support Tablets per meal)

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 peper, 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

Spinach Surprise (serves 1)

Ingredients: 1 bunch spinach, sliced ½ cup avocado cubed and toss with lemon juice ½ sweet potato, sliced and roasted

1 red pepper, sliced 5 radishes

100g Spiced lentils (cooked weight) Crumbled sharp cheddar cheese Chopped onion 2 slices Toasted wheat bread rubbed with fresh garlic

Method: Lightly sauté spinach in pan with olive oil. Cool and add to bowl. Top with sweet potato, avocado and pepper slices. Trim and clean radishes, and add to bowl.

Cook lentils according to directions, seasoning with curry powder and pressed garlic. Cool and add to center of bowl.

Slice toast on small cubes and add to mix. Sprinkle with cheese and chopped sweet onion. (Take 2 Manna Blood Sugar Support Tablets per meal) Lunch Option C

Wild Side (serves 1)

Ingredients: 2 cups wild rocket 1 medium tomato, sliced and well drained 5 baby button mushrooms, sliced 1 beet, sliced ½ red onion, thinly sliced 100g Tofu and chickpeas (cooked weight) with snipped chives

Crumbled Feta cheese, black pepper, 1 tablespoon toasted pine nuts 2 small whole wheat tortillas Method: Rinse and dry rocket. Add to salad bowl, along with tomato slices. Sauté mushroom slices in pan coated with cooking

spray. Cool and add to bowl. Sauté beet slices, cool and add to bowl. Top with red onion slices. Chop tofu and mix with chickpeas. Sauté lightly in pan coated with cooking spray. Season with snipped chives, cool

and add to bowl. Top with Feta cheese crumbles, freshly ground black pepper and pine nuts. (Take 2 Manna Blood Sugar Support Tablets per meal) Lunch Option: D

Bean me up (Serves 1)

Ingredients: 2 handfuls spinach and lettuce mix

2 carrots, sliced

1 beet, sliced ½ cup broccoli sprouts ½ cup red onion, thinly sliced 100g Butter beans (cooked weight) Mixed fresh herbs, chopped (basil, chives, thyme, dill) 1 slice whole wheat toast seasoned with garlic

Method: Rinse and dry spinach and lettuce mix. Add to salad bowl. Steam carrots and beet. Cool and add to bowl. Scatter broccoli sprouts and red onion on top. Add beans to top. Cut toast in cubes and add to mix. Sprinkle with mixed herbs. (Take 2 Manna Blood Sugar Support Tablets per meal)

Lunch Option: E

Pocket Rocket (serves 1)

Ingredients:

2 slices aubergine, grilled 2 peppers (orange and red), sliced and grilled 6 asparagus spears, grilled 1 red onion, sliced and grilled 1 handful rocket 75 to 100g Chickpeas (cooked weight) Feta cheese, black pepper, roasted pecans (chopped and lightly salted), fresh thyme

1 Rye roll Method: Toss all grilled vegetables and add to bowl. Top with rocket. Scatter chickpeas over top, and season with ground black pepper and pressed garlic, if desired.

Sprinkle 1 tablespoon Feta cheese, pepper, 1 tablespoon roasted pecans and thyme over top. Enjoy with roll. (Take 2 Manna Blood Sugar Support Tablets per meal)

Dinner Options

Soups

Vegetable Soup

INGREDIENTS (4 SERVINGS) 225g broccoli 225g cauliflower 120g carrots ½ mid-sized onion 2 tbsp olive oil extra virgin

5 tsp yeast free vegetable broth 1½ Liter water 1 tsp finely chopped parsley 1 tsp finely chopped dill

2 tsp lemon juice Salt & pepper

METHOD: 1. Dice onions and carrots, put them in s stock pot and braise them lightly under medium heat until onions are

glazed. 2. Put broccoli and cauliflower (chopped into bite sized pieces) into the pot and braise another 8 minutes under

frequent stirring. 3. Mix vegetables broth with water and pour into stock pot. 4. Increase your heat to ¾ — heat, add parsley, dill and lemon juice, stir well and heat the soup up another 7

minutes (note: the more heat, the more vitamins get lost!) 5. Add salt and pepper to taste.


Creamy Celery-Broccoli Soup

INGREDIENTS (4 Servings): 1 mid-sized Onion 2 scallions / green Onions

1 bulb celery 1 tbsp chopped parsley 225g broccoli 1 tbsp Olive Oil extra virgin

5 tsp yeast free vegetable broth 1.5 Liter water

1 tbsp lemon juice Salt, pepper to taste METHOD:

1. Cut broccoli and celery into pieces and heat up with 1.5 liter of water for about 10 minutes, until both vegetables are soft yet still firm to the bite.

2. Take out broccoli and celery and set aside the cooking water (this water is for the vegetable broth). 3. Put olive oil in a stockpot, dice onion and sauté together with the cut scallions (remove from heat before they

become brown). 4. Add broccoli, celery and parsley to the stock pot and pour in the cooking water including vegetable broth. 5. Puree / blend everything until smooth GS desired, season with salt, lemon juice and pepper, heat up again

and enjoy the soup. (Take 2 Manna Blood Sugar Support Tablets per meal)

Spicy Carrot Soup

INGREDIENTS (4 SERVINGS):

4 mid-sized carrots 3 stems celery

1 big white onion 2 garlic cloves 1 tbsp olive oil 3 tsp yeast free vegetable broth 2 tbsp lemon juice

1 tsp curry powder 1 tbsp parsley, chopped 1 tbsp herbs of your choice (e.g. herbs de province) 3 cup water (best: alkaline water) Sea salt and fresh pepper to taste METHOD:

1. Grate carrots 2. Dice onion and garlic and brown it lightly with oil in a stock pot. 3. Add curry powder and stir well.

4. Now add grated carrots, celery (cut into small pieces), vegetable broth and water and cook the soup for 10 minutes, meanwhile add herbs and parsley.

5. Blend until smooth. 6. Season with lemon juice, salt and fresh pepper and enjoy hot.


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.


Roman Salad

INGREDIENTS (2 SERVINGS)

4 lettuce hearts or leaves of red / green salad 2 tomatoes, diced

1 red & 1 yellow bell pepper, cut into long & fine strips 1 white or red onion, chopped 1 garlic clove, crushed 1½ tbsp cold pressed 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.


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 cold pressed 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

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 bell peppers (red, green, yellow) 4 garlic cloves 1 mid-sized white onion 2 fresh tomatoes

2 tbsp extra virgin olive oil 2 Ounces 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 bell 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 and Stevia. 5. Lower the heat, cook another 5 minutes (while frequently stirring) and season with lemon juice, chili powder,

salt and pepper. Enjoy! (Take 2 Manna Blood Sugar Support Tablets per meal)

Veggie Burgers

INGREDIENTS (8-10 BURGERS):

225g sunflower seeds 1 mid-size carrot 1 stem celery 3 scallions / green onions 1 red bell 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.


Veggie Risotto INGREDIENTS (4 SERVINGS)

225g fresh broccoli, cut to florets 225g brown or whole grain rice 1 cup green peas 1 mid-size zucchini, 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, zucchini 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! (Take 2 Manna Blood Sugar Support Tablets per meal)

Ratatouille

INGREDIENTS (4 SERVINGS)

5 tomatoes 1 big zucchini 1 big eggplant fruit 1 green 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 zucchini 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, zucchini 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!


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 Curry with Cucumber Salad (Makes 4 servings)

Ingredients: 1 cup green beans, cut into 1-inch pieces 1 medium potato, diced 3 medium carrots, diced

4 tablespoons olive oil 2 teaspoon cumin seeds 1 teaspoon salt 1 teaspoon ground mustard 2 teaspoons turmeric ½ teaspoon ground coriander

½ teaspoon cayenne pepper 1 cup low fat yogurt 1 cup fresh green peas Method: Put the vegetables in a large pot and add just enough water to cover. Season with salt and gently cook for 5 to 10 minutes. Meanwhile, heat remaining olive oil in a large skillet and add the spices, stirring for a few minutes. Add the vegetables

with the water, and bring to a boil. Add the yogurt, then the peas, and simmer for about 30 minutes. Serve with whole wheat pita, if desired. (Take 2 Manna Blood Sugar Support Tablets per meal)

Cucumber Salad Ingredients:

2 cucumbers, peeled and sliced thin 2 tablespoons salt

½ cup white vinegar ½ cup sugar Thinly sliced onion (optional)

Method: Put the cucumbers in a bowl and sprinkle with salt. Add just enough water to cover. Allow the cucumbers to soak, unrefrigerated, for one hour. Meanwhile, heat the vinegar and sugar on a saucepan over medium heat, stirring until

dissolved. Cool.

Drain the cucumbers well, pressing them to squeeze out the salt water. Add the vinegar mixture and chill at least one hour before serving. Add thinly sliced onion rings, if desired. (Take 2 Manna Blood Sugar Support Tablets per meal)

Vegetable Fajitas with Feta Cheese (Makes four servings)

Ingredients: 1 red bell pepper, sliced into strips 1 yellow or orange bell pepper, sliced into strips 1 green bell pepper, sliced into strips

2 medium onions, sliced 2 medium zucchini, sliced ½ pound 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. (Take 2 Manna Blood Sugar Support Tablets per meal)

Extra: Spicy Sweet Potato Oven Fries

Ingredients: 3 large sweet potatoes ½ teaspoon Cayenne pepper (or more, to taste) 1 teaspoon kosher salt

4 tablespoons olive oil

Method: Preheat oven to 220°C. Peel sweet potatoes. Cut into ±12cm wide sticks. In large bowl, toss sweet potatoes with Cayenne pepper, salt and oil. Roast for about 30 minutes, turning potatoes every 10 minutes.

Recipes for the Protein Type Person

Note: Not all recipes contain protein and some options might be the same as the Veggie Type Person.

BREAKFAST OPTIONS

Breakfast - Option A (Serves 1) 1 slice whole wheat bread ½ teaspoon butter ½ cup canned beans

½ teaspoon (grainy) mustard 1/8 teaspoon ground black pepper 1 tablespoon cheese (shredded) Heat beans in medium saucepan. Stir in mustard and pepper. While beans are heating, toast bread. Butter toast lightly, top with beans and shredded cheese. Serve.

(2 Manna Blood Sugar Support tablets per meal)

Breakfast - Option B (serves 1) 1 large whole wheat tortilla 2 egg, (one egg yolk eliminated) 2 tablespoons sharp cheese, shredded

1 tablespoon fresh basil, shredded ¼ cup chopped tomato, seeds removed Salt Freshly ground black pepper Beat the eggs until combined. Coat medium skillet with cooking spray and heat pan over medium heat. Pour in eggs

and cook, stirring to desired consistency. Remove from heat. Scoop eggs onto tortilla wrap. Sprinkle with cheese, basil and tomato. Season with salt and pepper. Roll up wrap, cut in half and serve

(2 Manna Blood Sugar Support tablets per meal) Breakfast - Option C (serves 1)

1 whole wheat bun ½ cup mushrooms 1 teaspoon olive oil 1 medium tomato 2 tablespoons sharp white Cheddar or Jack cheese, shredded Cut bun in half and run under the grill, or toast in the toaster. Meanwhile, heat olive oil in pan and sauté mushrooms

until soft. Top each bun half with well-drained tomato slices. Season with salt and freshly ground black pepper. Add mushrooms and sprinkle with cheese


Breakfast - Option D (serves 2) ½ cup strawberries, sliced ½ cup banana, sliced and immediately tossed with lime juice ¼ cup blueberries ¼ teaspoon lime zest 2 tablespoons toasted almonds ¼ cup plain non-fat Bulgarian yogurt

Toss fruit with lime zest. Divide into two servings. Top each with toasted almonds and yogurt, and serve (2 Manna Blood Sugar Support tablets per meal) Breakfast - Option E (serves 1) 1 cup oats – cooked (preferably old-fashioned, not quick cooking)

½ banana, sliced 2 tablespoons raisins ¼ teaspoon cinnamon Pinch nutmeg 2 tablespoons low fat yogurt

Cook oats according to package instructions. Stir in banana, raisins and spices. Serve topped with yogurt.


LUNCH OPTIONS

Lunch Option: A (serves 1) Spicy Chicken Ingredients 1 cup broccoli florets 1 carrot, sliced ½ red pepper, sliced

½ yellow 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)

Sauce 1 tablespoon Worcestershire sauce ½ tablespoon olive oil ¼ teaspoon Tabasco sauce 1 clove garlic, pressed freshly ground black pepper

Lunch Option: B (serves 1) Cajun Chicken Delight

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. (2 Manna Blood Sugar Support tablets per meal) Lunch Option: C 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)

Sauce:

1 teaspoon whole grain mustard 2 tablespoons olive oil 1 teaspoon red wine vinegar

Lunch Option: D (serves 1) Sea Dream

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

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)

Lunch Option: E

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 Dinner Option: A

Burgers (mushroom) with Caramelized Onions and Spicy Sweet Potato Oven Fries

(Makes four servings)

3 tablespoons Balsamic vinegar

½ cup olive oil 2 tablespoons (grainy) mustard 1 teaspoon salt ½ teaspoon coarsely ground black pepper 4 large mushroom caps 1 large onion, sliced 1 tablespoon olive oil

4 whole grain rolls Combine vinegar, olive oil, mustard, salt and pepper. Place mushroom caps in non-reactive (glass or ceramic) baking dish and pour marinade over them. Make sure the marinade covers the mushroom caps. Let the caps marinate for up to two hours. While the mushrooms are marinating, prepare onions.

Heat sauté pan over medium heat. Add olive oil and onions. Cook, stirring frequently, until onions is caramelized

(about 20 minutes). Season with salt and pepper. Grill or pan cook mushroom caps for 3 to 4 minutes on each side. Toast rolls, if desired. Serve mushroom caps on rolls, topped with caramelized onions. Spicy Sweet Potato Oven Fries

3 large sweet potatoes ½ teaspoon Cayenne pepper (or more, to taste) 1 teaspoon salt

4 tablespoons olive oil Preheat oven to 425 degrees. Peel sweet potatoes. Cut into ½ inch wide sticks. In large bowl, toss sweet potatoes with Cayenne pepper, salt and oil. Roast for about 30 minutes, turning potatoes every 10 minutes. (2 Manna Blood Sugar Support tablets per meal)

Dinner Option: B Pesto Parmesan Pizza with Tomato Salad (Makes two generous servings)

1 (30cm)12-inch whole grain pizza crust ¾ cup pesto sauce ½ cup shredded Mozzarella cheese ½ cup Parmesan cheese

¼ cup sliced mushrooms (optional) 1 tomato - sliced

1 tablespoon olive oil (optional) 1 clove garlic, pressed (optional) Coarsely ground black pepper Preheat oven to 220°C. Spread pesto sauce over crust. Sprinkle Mozzarella and then Parmesan cheese over pesto. Arrange sliced tomato on

base. If desired, sauté mushrooms in olive oil until soft. Spread over pizza. Top with pressed garlic, if desired. Top with coarsely ground black pepper to taste. Bake in preheated oven for 10 minutes. Tomato Salad 3 medium tomatoes, sliced 2 tablespoons olive oil

1 teaspoon chives, snipped

Salt Coarsely ground black pepper Arrange tomato slices on a plate. Drizzle with olive oil and garnish with chives. Sprinkle with salt and pepper. (2 Manna Blood Sugar Support tablets per meal)

Dinner Option: C Curry Chicken Breasts with Mango Chutney and Couscous (Makes four servings)

4 boneless, skinless chicken breasts 3 tablespoons butter 1 tablespoon curry powder 2 tablespoons dry white wine ¾ cup mango chutney

Preheat oven to 180°C. Melt butter in small saucepan over low heat. Stir in curry powder and cook 2 to 3 minutes.

Add wine and stir to blend. Remove from heat. Place chicken breasts in baking dish and brush with curry mixture. Bake for 15 minutes. Remove from oven and spread chutney over chicken. Continue baking for another 15 minutes or so, until done. While chicken is baking make couscous.

Couscous 1 package couscous (400g – cooked) ¼ cup flat leaf parsley (roughly chopped)

3 green onions, sliced

½ cup shredded carrot ½ cup cucumber, diced ¼ cup salted cashews, chopped (optional) Prepare couscous according to package instructions. Add chopped ingredients and combine thoroughly. Adjust seasoning with salt and pepper to taste. Serve immediately with chicken. Top with cashews, if desired.

(2 Manna Blood Sugar Support tablets per meal) Dinner Option: D Roasted Hake Fish with Dijon Cream Sauce and Sautéed Spinach (Makes two servings)

2 Hake filets (about 200g each) (or any white fish of choice) 2 tablespoons Dijon mustard 1 tablespoon grainy mustard ¼ cup nonfat yogurt

2 tablespoons low fat mayonnaise

½ teaspoon salt Pinch ground black pepper Preheat oven to 220°C. Combine mustards, yogurt, mayonnaise, salt and pepper. Place filets in baking dish and spread mustard mixture evenly on filets. Bake 10 to 15 minutes, depending on thickness of filets. Check for doneness; fish will flake easily at thickest point. Serve with spinach.

Sautéed Spinach 500g fresh spinach, trimmed and washed 3 tablespoons olive oil 1 clove garlic, pressed Pinch of ground nutmeg Salt to taste

Ground black pepper to taste Heat oil in large skillet over high heat. Add spinach and stir constantly for 2 minutes. Stir in garlic and cook for another 30 seconds. Season with nutmeg, salt and pepper. Serve with fish. (2 Manna Blood Sugar Support tablets per meal)

Supplementation

Supplements with meals

Manna Blood Sugar Support is essential for successful blood Glucose Control, 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.

Manna Blood Circulation Support

Most Diabetics struggle with poor blood circulation. This is due to accumulated plaque in the small veins

and arteries. Manna Blood Circulation Support will assist in the dissolving of the plaque and to enhance

blood flow.

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

http://www.mannaplus.com/

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

1. Strength Training

―Not cardio‖ I hear you shout! Nope! Strength training, whether with weights, machines or your

bodyweight, helps to build muscle (and muscle is responsible for most of the calories we burn each day.)

Build some muscle and you'll burn more calories and fat - even whilst you sleep!

2. Interval Training

Not an exercise as such, more a way of training. Short intervals of high intensity running, cycling or

rowing for around 20-60 seconds, followed by 2-3 minutes of low intensity recovery intervals carried out

for around 20 minutes in total, burn loads more calories in far less time than long, slow, boring cardio

workouts.

Try combining strength training and interval training into one 45 minute workout, done three times

a week to burn more fat and build muscle - this really is the best of all fat burning workouts!

3. Circuit Training

A great way to combine strength and cardio training in one workout! Combine 30-60 seconds of muscle

building exercises like pushups and squats, with explosive, calorie burners like squat thrusts and star

jumps interspersed with short periods of active rest, like slow jogging.

Move from each exercise station until you've completed a circuit of 5-10 exercises and repeat the circuit 2,

3 or more times, 3 times a week.

Put some loud music on and you'll have a fun, intense workout that will burn loads of calories in less time

than a five mile run!

4. Running

This can be a very effective fat burner whether out on the streets or on a treadmill in a gym. However,

forget the long runs unless you're training for a marathon or something similar and try a shorter, more

intense running workout instead. It saves time and burns calories more quickly.

2. Exercise: 10 Effective Weight Loss Exercises

http://www.weight-loss-for-busy-people.com/fat-burning-workouts.html

http://www.weight-loss-for-busy-people.com/running-workouts.html

5. Rowing

A fantastic whole body exercise that utilizes all the major muscle groups! A great fat burner and muscle

builder and one of the best weight loss exercises you will find. Every gym has a rowing machine so give

the rowing machine workout a try.

6. Cycling My personal favorite! Aerobic exercise, whether outdoors or inside on an exercise bike, cycling can be a

great fat burner and is good for building your leg muscles. Forget the long rides if you're pushed for time

and try short interval workouts instead - you'll burn more calories in less time.

7. Aerobics

Exercise to music makes exercise bearable for a lot of people. Aerobics, step or box exercise class, is a

good choice.

You get a good all over body workout. Make sure that the class has a good range of strength training

exercises included.

8. Swimming

Not the most effective fat burner as the major muscle groups of the lower body don not get a good

enough workout.

Swimming is not a weight-bearing exercise, so it does not confer any benefit to your skeletal structure,

which is important for maintaining bone density, particularly for older people.

Whilst not the most effective of weight loss exercises it does give you a great upper body workout. Check

out the shoulders of top swimmers!

9. Cross-country Skiing

This burns more calories per hour than any other aerobic exercise and is a great for weight loss exercise.

Unless you live somewhere snowy and can ski, try the cross-country skiing machine at the gym.

http://www.weight-loss-for-busy-people.com/rowing-machine-workout.html

10. Walking

If you really hate exercise, then the default choice is walking, but there are far more effective ways to

burn fat and build muscle.

Leave walking as a recreational pursuit and do not make it the core of your weekly workout routine - it

takes a long time to burn a significant number of calories.

Whatever exercises you choose, the key is finding the most effective ones that burn the most calories

in the shortest period of time, and then do them regularly, several times a week.

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.

Metabolic Group Questionnaire Which meal would best describe your typical

breakfast? Breakfast cereal, fruit with yogurt, or toast 1

Beef sausage, soft boiled eggs, and baby spinach with cheese 3

Vegetable juice, oatmeal with apple slices 1

Eggs, bacon or sausage, toast with butter 3

Egg white omelet with vegetables and cheese 2

A protein source such as haddock or left over protein from the previous night’s dinner 3

I have no set breakfast and I may eat a combination within any of the mentioned foods 2

I typically skip breakfast. 2

Bowl of instant oat meal 2

A protein shake with cow’s milk or rice milk, protein powder and/or

some fresh fruit 2

Bun with cream cheese and a cup of coffee or tea 2

I consume a plant based vegetarian or vegan style breakfast on a regular basis 1

Do you require or desire any type of snack and/or stimulant such as coffee between breakfast and lunch

when you have eaten the breakfast chosen above? Yes 1

No 2

Food Preferences I love and think about food often 3

I enjoy food but I do not focus on it 2

I rarely think about food and at times may even forget to eat 1

Food Preferences - Continued I prefer salt and salty foods 3

An average amount of salt is sufficient 2

Very little if any salt is preferred 1

Food Preferences - Continued Eating some type of meat with my meal energizes me 3

Eating meat with my meal creates no noticeable difference in my energy 2

Consuming meat with my meal creates symptoms of fatigue 1

Food Preferences - Continued Eating fatty foods such as avocado, seeds and nut butters make me

feel lethargic 3

I feel no noticeable difference in energy when I eat fatty foods such as avocado, seeds, and nut butters 2

Eating fatty foods such as avocado, seeds and nut butters make me feel energized 1

Food Preferences - Continued A glass of fruit juice on an empty stomach would give me feelings of

lasting energy 1

A glass of fruit juice on an empty stomach would make me feel jittery,

anxious, and produce poor energy 3

I have no noticeable negative or positive effects of a glass of fruit juice on

an empty stomach 2

Food Preferences - Continued If I skip meals I become jittery and anxious 3

I am usually okay skipping meals as long as I eat as a snack prior to my

next meal 2

Skipping a meal has little or no affect on me and I do this regularly 1

Food Preferences - Continued I enjoy a heavy dinner with prime rib or a chicken thigh, potato and

vegetables 3

I enjoy most anything for dinner to be at my best 2

I would prefer a light fish or chicken breast and salad for dinner to be at

my best 1

Food Preferences - Continued I have difficulties digesting meat 1

I have average digestion 2

I digest meat with ease 3

Can you skip meals with no requirements or desires for snacks until your next meal?

Sometimes 2

Yes 1

No 3

Which foods tend to cause weight gain Breads and pasta 3

No particular foods 2

Fatty meats and fatty foods 1

Which meal would best describe your typical lunch? Steamed vegetables with baked whitefish 1

Salmon and green bean with butter 1

Large salad topped with cheese and nuts or chicken breast 2

Small spinach salad with avocado and cheese including a burger with

cheese 3

Caesar salad topped with turkey breast and a sweet potato 2

Chicken leg or thigh with celery 3

I have no set lunch and I may eat a combination within any of the

mentioned foods 2

I typically skip lunch 2

Sandwich with deli meat such as chicken breast with cheese and lettuce 3

An assortment of fruit and nuts 1

I consume a plant based vegetarian or vegan style lunch on a regular

basis 1

Do you require or desire any type of snack and/or

stimulant such as coffee between lunch and dinner? Yes 3

No 1

Which meal would best describe your typical dinner? A protein source such as filet or roast, cauliflower with cheese sauce,

and potato with a good quantity of butter 3

Large salad with tomato, cucumber, red onion, bell peppers with a

light fish such as tilapia or a chicken breast 1

Grilled shrimps, steamed spinach, with a side of brown rice 2

Stir fry with assorted vegetables and chicken breast 2

Salmon filet with a spinach salad including mushroom, avocado, olives, cheese, and crushed walnuts, with olive oil 1

Side salad with a dish of black beans and a broiled yellow fin tuna filet 1

I have no set dinner and I may eat a combination within any of the mentioned foods 2

I typically skip dinner 2

Lightly steamed broccoli w/ freshly squeezed lemon, baked codfish,

and an apple 1

BBQ ribs, green beans drizzled with olive oil, and brown rice with

butter 2

I consume a plant based vegetarian or vegan style dinner on a regular basis 1

Score card: Predominantly 1's - Veggie Metabolism Predominantly 2's - Mixed Metabolism Predominantly 3's - Protein Metabolism

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 Apple Apricot

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 Cheese, Processed Ice Cream

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

Molasses, blackstrap Probiotic Cultures Soured Dairy Products Veggie Juices

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 Avacado Oil

Butter Canola Oil Corn Oil Flax Oil

Hemp Seed Oil Lard

Olive Oil Safflower Oil Sesame Oil Sunflower Oil ACIDIFYING SWEETENERS Carob

Corn Syrup Sugar ACIDIFYING ALCOHOL Beer

Hard Liquor Spirits

Wine ACIDIFYING OTHER FOODS Catsup

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.

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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