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Mantena Diet PDF
Mantena Diet PDF
(Please go through the whole handout thoroughly before changing over to this
lifestyle. Slowly add the routines mentioned slowly, starting with water-
intake, then veg. juice, breakfast, dinner and then lunch. Do not stop Salt
completely without taking adequate water as given here)
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. Manthena’s 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).
6. Lunch:
Ensure to drink one litre of water, (in stages as above) until ½ 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 Wheat-
cover) 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 Manthena’s Natural Living Style
(MNLS).
d. Start having water of ½ 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 ½ 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
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 1½ 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 ½ -1 liter each for cleansing purpose. Younger
children may be given ¼ - ½ 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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BOOKS: (Dr. Manthena Satyanarayana Raju’s 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 – Manthena’s
Natural Life Style.
In addition, many CDs are also available on different topics at about Rs.
20/- per CD.
Website: www.livingnaturallife.com
Email: dr.manthena@yahoo.com
Yahoo Group: natural_lifestyle_manthena@yahoogroups.com
Ashrams:
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