Date: 18-Jan-2011

Manthenas Natural Living Style - MNLS

The TEN Daily Steps
(Please go through the whole handout thoroughly before changing over to this
lifestyle. Slowly add the routines mentioned slowly, starting with waterintake, then veg. juice, breakfast, dinner and then lunch. Do not stop Salt
completely without taking adequate water as given here)
1.

First intake of Cleaning Water:

Rise from bed at around 4-5 AM.
a. Gargle mouth, (may brush teeth first if you feel like), drink 1 1 liters water in one go or two steps, at standing posture.
Quantity of water depends on your age. If having kidney problems,
take more water only after consulting doctor. If prone to ENT
allergies (ENT allergies are cold, cough with phlegm, sinusitis,
nasal congestion, or sneezing problem) or asthma, it is preferable
to drink warm water and feel the water going straight to the
intestines.
b. If having constipation, you may be prompted to visit the toilet
after the water-intake. Keep on having short slow steps in the room
or out side with a thought of going to Toilet.
c. Brush your teeth (if not done earlier)

2.

Physical Work:
After 20 mins, do one of the following (preferably in the same order)
for at least 45 mins. to 1 hour (maximum 2 hours per day including in
evening):
a. Praanaayaama (Dr. Manthenas Deergha Praanaayaamas are the Best
for those with Allergies or Asthma or snoring problem) followed by
yogasana (If having allergies or asthma, better to do some brisk
walking to warm up the body and then do pranayama and asanas.)
b. Swimming
c. Running or jogging (if under 60 age)
d. Brisk walk or only walking
(if above 60 age).
If you are overweight or suffering from BP, Heart Problems etc.,
best is to do asanas of sitting and lying posture to avoid
pressure on heart. (Even walking may sometimes create pressure on
heart and increase heart beat rate.)
Dr. MSRs Maa TV programme daily in Telugu from 4.00 to 5.00 AM is
very good to learn Pranayama and Aasanas (a. above).
At the end of the exercise (45-60 mins.), you must sweat. Sweat
removes the accumulated dirt of body through skin.
Remember the golden rule: NO WORK (physical work), NO FOOD! (If
doing less work, take less food, i.e. less calories - specially if
you are overweight.)

3.

Second intake of Cleaning Water:

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Date: 18-Jan-2011
Rest for 10 mins. Or do Savaasana.
a. Drink one to 1 liters water again as mentioned in 1 (a) above.
b. You may get second call to go to toilet. Ignore if you do not get
it.
c. Have bath best is cold water bath else use lukewarm water (If
used to hot/warm water, follow it by cold water for better health,
except on the days when actually suffering from allergies of Ear,
Nose or Throat). Take head-bath every day (especially males). Do
not use soap. Rub the whole skin hard with your hands it helps in
increasing blood-flow and in getting out the muck or dirt from the
sweat-pores. No oil is needed for hair either before or after the
bath. The body takes oil from the seeds (like soaked groundnut,
soaked til, fresh coconut, etc.) we eat in breakfast. (If you have
problem of dandruff, it will go in a few days or a week.). Bath
with cold water energises you, but bath with hot water drains you of
energy.
d. If you had only 2 liters of water since morning, consume the 3rd
litre of water after an hour.
4.

Vegetable Juice (for enzymes, vitamins and minerals):

Ensure gap of at least 30 mins. after having water, and then drink a
big glass of vegetable juice (It is just about 60-70 calories of
energy, equal or less than a cup of coffee or tea).
a. Make the veg. juice with Tomato, Carrot, Beetroot, (and Leafy
Vegetable only if homegrown), Keera (+ any 2 other vegetables like
Radish etc.). Add 1-2 spoons honey or limejuice for taste. (One
spoon honey will not harm diabetics). Drink slowly for 10 minutes
sip by sip as you drink a cup of hot tea. Fruit juice instead of
Veg. Juice OK. If feeling heavy from overnight food, drink honey
(2-3 teaspoons) + limejuice + water.
b. Remember: DRINK SOLIDS; EAT LIQUIDS i.e. munch solid food well with
saliva before gulping, and enjoy the liquid slowly to enable it to
mix with saliva.

5.

Breakfast of Sprouts, dates, and fruits:

Have a gap of at least hour.
a. Take breakfast with sprouts of any three types from green gram,
Bengal gram, wheat, horse gram, alasandalu, etc. along with soaked
groundnuts, soaked Soya, soaked til, and pieces of fresh-coconut.
Take less (5-10) soaked groundnuts and only 1/8 coconut piece if
overweight.
b. The sprouts and soaked seeds should be at least two fistfuls. Eat
with dates or after sprinkling limejuice for taste if necessary.
You can also add pomegranate seeds for taste.
c. Soaked items should be soaked overnight after washing with water.
d. Sprouted seeds should have sprout of at least 1 to 1 inch long.
The longer the sprout, the less gas it will produce and the less fat
it contains.

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Date: 18-Jan-2011
e. Eat breakfast for at least 20 minutes slowly, chewing it well. If
still feeling empty on stomach, top it up with any seasonal fruits.
f. Start drinking 1-2 glasses of water, starting after 1 - two hrs.
after breakfast your tongue might signal you that the body needs
water, to take the digested food into the blood for onward
transmission to your cells.
6.

Lunch:
Ensure to drink one litre of water, (in stages as above) until hour
before you take the lunch. If lunch is likely to be delayed, take
water in between. Lunch between 12 to 1 p.m. is better, as Jatharaagni
(fire of hunger) increases with the height of the Sun.
a. Have 2-3 Phulkas (made with floor including the Chilka or Wheatcover) and fresh salad, or 2 servings of Rice (Brown Rice or Pounded
Rice or Boiled rice) with curry (boiled vegetables). You can use
onions, limejuice, green chilly etc. for taste. If not used to
onions, you may use cabbage for similar taste. You can have curd if
required. Rice and curries should be 50:50 by volume, specially for
overweight people.
b. If overweight, take only phulkas. If underweight, take more Pounded
rice and less curries (say 70:30). Phulkas are good with either raw
salad or cooked vegetable curries. However, rice is easily digested
with cooked curries only.
c. Remember all food should be MOSS-free i.e. no Masala, Oil, Salt or
Sugar. This is the main secret of Manthenas Natural Living Style
(MNLS).
d. Start having water of to 1 glass after about two hrs. when the
tongue signals for the need of water.
e. Do not drink water in-between meals or after food it is the prime
cause of gas problems, acidity, ulcers etc.

7.

Evening drink:
Drink coconut water, sugarcane juice or fruit juice, if feeling hungry
/ tired, around 5 PM. Remember, no water for hr. before taking any
food. Any item other than water is food for us.

8.

Evening excretion:
Have 1 litre of water (in one go or within five mins.) at around 6
p.m., after ensuring that you have toilet facility available to excrete
the waste of your breakfast. If you get prompted for stools as many
times a day as taking food (say 3 times a day when taking breakfast,
lunch and dinner), then your health is near-perfect.

9.

Dinner:
a. Have dinner between 6.30-7 p.m.: Phulkas + Raw Salad. If engaged in
heavy physical work or want to add weight, then rice + boiled veg.
Ensure that boiled veg. is fresh. If underweight, you may have curd

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Date: 18-Jan-2011
rice also. If over 50 and not much of physical work, or having
diabetes or arthritis, take only fruit-dinner. Upto kg of fruits
are OK for dinner. Fruits like mango, sapota, banana, and jackfruit
have more energy per 100 Gms. and fruits like guava, papaya,
watermelon, have less energy.
b. A good combination is 60% raw (breakfast and dinner) and 40% cooked
(in lunch).
10.

Sleep:
Avoid taking water after 9 p.m. You may have 1/2 glass if feeling
thirsty. More water may lead to more urine at night and disturb your
sleep. Proceed to sleep at 10 pm. If very hungry, have honey + water.
You will have deep sleep for less number of hours and will NOT feel
like being in bed once you are awake. Remember the deeper the sleep,
the less will be the hours required for sleep, and the more will be the
energy you have when you get up!

NOTES:
a) FASTING: Fast with FRUITS OR HONEY+LIME JUICE (HL drink) once a week
or fortnight - recommended to balance the unbalanced. The HL drink
should start in place of Vegetable Juice and alternated with two
glasses of water every 1 to 1 hr. If feeling very tired at night, you
may have fruits for dinner that day. Please stop taking HL drink or
water after 8 PM. You can take up to up to 250 gms. per day.
b) Quantity of water per day should change as per age. Children in teens
(13-19) may take -1 liter each for cleansing purpose. Younger
children may be given - litre instead.
c) Avoid MOSS in food (Masalas, oil, salt and sugar). Masalas are all
Ayurveda medicines and should not be taken as part of our daily food.
Ripe Tamarind (Ripe Imli) is also an ayurvedic medicine and should not
be in daily diet. Always prefer fresh crop or raw food to processed
food.
d) Pregnant women should take about 150% food to provide nutrients for the
infant too.
e) Young boys need more food for growth of the body in their teens.
f) If Overweight/Obese: Do not starve to reduce weight. Lunch and dinner
should have more vegetables and less of rice or Phulkas. Eating dinner
early, and reducing the calories of dinner (taking fruits for dinner),
help. Our daily average need is 2200 calories for male and 1800 for
female, when they are desk-workers. It can be taken as breakfast of
600-700 calories, lunch of 800-900 cals. and dinner of 400-600 cals.
Reducing it by about 500-600 calories, a day melts the extra fat
slowly.
g) Lifestyle Diseases show improvement when the pace of life is slowed
down, for those who are otherwise very fast in every work, including
eating. The diseases and the approximate time to show perceptible
improvement in the condition are given below:

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iii.

iv.

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Date: 18-Jan-2011
Accumulation of phlegm in chest: Fast for 1-2 days with HL juice
alternated with water (See (a) above for details), to get quick relief.
Allergies & Asthma: 7-20 days (Strictly Avoid the trio of Sweets (made
with sugar/jiggery), Salt, and cold items including cold water). Water
of normal temperature or warm water will help for such cases. These
problems are derived from parentage.
Back/Spine problems: We normally bend our spine as well as neck
forward most of the time, which leads to mainly 3 aches - low-back
ache, backache, and neck-ache. If you have any such problems including
slip-disk etc., do backward-bending asanas ONLY do not do forwardbending asanas till you get good relief from these aches. Makaraasana
is very light and can be done even if the pain is a little severe.
Avoid pillow completely while sleeping. After a week or two, start
doing Matsyaasana, Ushatraasana, Bhujangaasana, and Dhanuraasana
(specially for back-ache) and Salabhaasana (specially for low-back
ache)
Diabetes: 15-30 days. (Full recovery is not possible, if the current
treatment is of insulin injections, but reduction in dosage will be
achieved.) Check sugar level once a week or every 3 days depending on
the intensity of changes in the body, and reduce the dosage of medicine
after consulting the doctor.
Gas and acidity:
(2-3 days). Please do not take water along with
food. Burning sensation due to acidity in stomach will immediately
come down due to dilution of acid when water is taken. Such water
additionally cleans the system too. Similarly, if the stomach is
bloated due to gas problem, drink water and fast for day with HL
juice (explained in (a) above) alternated with water. You will feel
the difference.
Heart problems (high triglycerides, blocks in arteries etc.): These can
cured through this lifestyle with very good reduction in percentage of
blocking even after one month of the NLS. Tension-free mind is also
very important to avoid blocks in arteries and hart attacks. Doing
Yoga and meditation help a lot in relaxing the mind make them a daily
routine. Daily walking also helps a lot. Remember, as per research,
normal walking helps more in melting body-fat than brisk walking or
running!
High B.P. / Low B.P.: 15-20 days. Check the B.P. once a week or
fortnight, and reduce the medicine dosage after consulting the doctor.
Impotency/Infertility: These are related to both body and mind. The 10
daily steps help a lot in overcoming these problems in many, as sexual
prowess in both male and female gets enahanced by providing adequate
enzymes, vitamins and minerals (veg. juice), protein (sproutsbreakfast), and exercise (aasanas, praanaayaama and meditation).
Joint Pains/Arthritis: Avoid Salt strictly and completely to get Some
result (It is the Sodium Bicarbonate crystals accumulating in the
joints which eat away the cartilege, and make small pieces of bones
etc.). If joints are already bent (e.g. fingers etc.) in case of

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xi.

xii.

xiii.

xiv.

h)
i)

j)
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l)

m)

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Date: 18-Jan-2011
Rheumatoid Arthritis, such bones will not get straightened, though
relief from pain can be enjoyed.
Kidney problems: Please do not start on this system without consulting
the doctor, as 5-6 liters of water is consumed per day in this system.
Piles and constipation: (5-7 days). (One should take care not to
accumulate gas in intestines, by strictly avoiding gas-producing foods
such as non-sprouted pulses/Dal etc.)
Skin problems: could be even 1 year, as the skin cells are the far
distant from heart and get the least attention by the body. However,
some have got rid of even years-old scars after continuous cleansing of
the body by this method, linked with avoiding any soap or shampoo for
bath, and rubbing the skin well while having a cold-water bath.
Thyroid Problems: Hypothyroid/Hyperthyroid problems are due to
irregular functioning of Thyroid gland and less/more production of TSH,
an important hormone. This problem gets cured by providing body with
adequate enzymes, proteins and exercise (specially the neck). Hence
the steps of vegetable juice, sprouts-breakfast and praanaayaama
(especially Ujjayee) and aasanas help in getting rid of this disease.
These habits should be permanent to keep thyroid problem away.
Underweight: Take food with more of protein, carbohydrates and fat,
like soaked groundnuts, fresh coconut pieces/grating, pounded rice
(i.e. raw rice) or whole wheat phulkas. Root vegetables like potatoes
have more energy in vegetables. Weight will then increase gradually,
with healthy fat being added.
Til (sesame) has 9 times more calcium than milk. Milk is not essential
for adults.
All vegetarian food contains no cholesterol and has fiber. Eat
vegetables as far as possible with peel after a thorough wash. All
animal food (including milk) contains fat, cholesterol, and no fiber.
There is no cholesterol in any plant food.
Fiber in food is like broomstick for the house. If no fiber in the
foods, more dirt in body and more diseases.
Retaining stools in body is the cause of many seasonal as well as
chronic diseases, as many germs and viruses reside, incubate and spread
by sticking to walls of intestines.
Airborne diseases through lungs affect us hence Deergha Pranaayamas
(advocated by Dr. MSR) clean the lungs daily from the polluted
environment.
Germs take time to incubate very few germs (like those creating
vomiting due to stale food) react within a day or in hours. Many germs
and viruses take 4-21 days to incubate in the cells of walls of
intestines or lungs. Hence, daily cleaning of both lungs and
intestines (by Praanaayaama and cleansing water) will keep you away
from all seasonal diseases and even epidemic diseases.
Air and water are the two best cleaning agents for our body use the
clean air and clean filtered / purified water to clean the body daily.

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Date: 18-Jan-2011
o) Study a calorie counter of the foods you normally take, and try to take
the daily food roughly equivalent to your daily needs, to keep your
weight under control.
p) Observe your body. Get diagnosis for any ailment through modern
medical techniques. Nevertheless, you need not rush to take the
prescribed allopathic medicines. Nevertheless, go for alternate
medicines including allopathy when quick relief is needed or in
emergencies (including accidents) this system is not against any
other medicinal system per se.
q) Shifting pain is not an ailment it is bodys way of curing an
internal problem when you start following natural living style. Do not
be unduly worried about it.
r) Avoid hormonal treatments as far as possible, especially to youngsters
they have long-term side effects.
s) All allopathic medicines have side-effects; but this sytem always gives
you side-benefits! You may follow this system to get rid of one
disease, but you will find that you get relief from a host of other
diseases and get perfect health and agility.
t) Evening bath is recommended as a routine on all days. During fasting,
bath twice a day is important, as body may throw out lot of dirt/toxins
though sweat also.
u) Indian Toilet should be preferred to Western to help observe daily
the rejects and have knee-flexibility, and helps for cleaner body it
also avoids infections, especially for females. That posture also
takes you nearer to the Pavanamuktaasana, which helps in constipation
problem due to gas accumulation in large intestines.
*=*=*=*=*
BOOKS: (Dr. Manthena Satyanarayana Rajus Books):
English (translations)
1. A Proven Cure for Diabetes
2. Food and Thought, 75/-, 280g.
3. Free bowel movement. (e-copy available in Yahoo Group Files
section)
4. Health is Happiness, 75/-, 230g.
5. Natural Life Style (for a healthy perfect living) 2/-, 30g.
6. Water and You (e-copy available in Yahoo Group Files section)
Books Nos. 2 & 4 recommended for a full introduction to MNLS Manthenas
Natural Life Style.
Telugu: All by Dr. Manthena Satyanarayana Raju except where stated:
a.
b.
c.
d.
e.
f.

Aahaaram-Aalochana 65/-, 330g.

Aarogryamae Aanandam 50/-, 290g.
Aasanaalu Aarogyaaniki Saasanaalu 60/-, 295g.
Keella Noppulu Nivaarana (by Dr. Bairi Srinivas)
Neeru-Meeru 50/-, 235g.
Sukhajeevana Sopaanaalu 35/-, 125g.

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g.
h.
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Date: 18-Jan-2011
Upavaasa Dharmam (bound book) 150/-, 695g.
Paripoorna Aarogyaanki Prakruti Jeevana Vidhaanamu 2/-, 25g.
Praanaayaamam Sukhajeevanayaanam 40/-, 225g.
Prakruti Vidhaanam Madhumaeha Nidaanam 75/-, 250g.
Sukhavirenchanam Sukhamayajeevanam 50/-, 265g.

In addition, many CDs are also available on different topics at about Rs.
20/- per CD.
All available at:
HYDERABAD: Shop at Sanjeeva Reddy Nagar). Ph: 040-32994999 (9 am to 6 pm on
all weekdays)
VIJAYAWADA: Prakruti Jeevana Vidhanamu, Amaravathi Karakatta Road, Tadepalli
- 522515,
(Near Vijayawada Krishna Barrage) Guntur Dist. - Ph.: 08645-272304.
VISAKHAPATNAM: Prakruti Jeevana Vidhaanamu, Plot No. 142, D.No. 50-1-66/12,
White-washed Compound with Grey-coloured gate after open plot on Road from
Alluri Seetharama Raju statue to Kshatriya Kalyana Mantapam, Seethammadhara.
Phones: 0891-2734231; Kitchen (for Manthena-style food): 7AM-1PM & 3PM-7PM,
phone: +91-9908955933; Shop: 9am-1pm and 3pm-6pm (Mon Holiday): Phone: +919866532564)
RAJAHMUNDRY: Contact Ph.: 9989937170 (Shri Srinivasa Rao)
Website: www.livingnaturallife.com
Email: dr.manthena@yahoo.com
Yahoo Group: natural_lifestyle_manthena@yahoogroups.com
Ashrams:
NIZAMABAD: Samsakar Prakruti ashram, managed by Mantena Satyanarayana
Charitable Trust, Door No. 2-8051, Akbar Nagar Vill., Bodhan, Rudrur post,
Varni mandalam, Nizamabad Dt. - 503188 (Route via Medak: Narasapur, Nizam
Sagar, Banaswada, Varni, Akbar Nagar); Ph.: 08467- 284144, 9908047800.
WARANGAL: Sadguru Sri Mallikharjuna Swamy Ashramam, Pedapandyal Vill.,
Warangal. Ph.: (Every month, batch of 50 ladies taken for thirty days for
weight reduction programme) Phs.: 8008222200/08711 200444 (OR Mr. Siva Prasad
Konduri, Warangal: 09849843270, 09030583337)
VIJAYAWADA: (wef. 02.10.2011): near Krishna barrage, Vijayawada-Guntur Rd., on
banks of river Krishna.
RAJAHMUNDRY: (likely to start in July 2011): Prakruthi Ashramam of 100 beds
managed by Sri Marni Vasudev of Lakshmi Ganeswara Charitable Trust, 1km. From
Deccan Chronicle/Andhra Bhoomi office on NH5 (1.5 km. From Cotton Barrage), in
Dhavaleswaram Panchayat; Rajahmundry; Contact Ph.: 9989937170 (Shri Srinivasa
Rao)
* * * * *

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