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Exercise

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4 best exercises for weight loss

by Freda Coetzee

4 Best Exercises for Weight Loss

Find the best workouts for you so that you can be your best, healthiest self. Exercise is important for healthy living and crucial for weight loss. Your age, diet, and exercise routine will mostly determine how much weight you’ll lose. Finding the right exercise routine can take some time, but you can find exercises that will work for you. You’d want to do exercise that you enjoy and that helps you shake off that extra weight. Here are some of the best weight-loss exercises to try. 4 Best Weight-Loss Exercises Jogging or Running Jogging and running are highly effective for weight loss, especially in reducing belly fat. They are easy to incorporate into your routine and can be done anywhere. Start with 20–30 minutes, 3–4 times a week. If running is hard on your joints, try grass surfaces or a treadmill with cushioning. High-Intensity Interval Training (HIIT) HIIT involves bursts of intense exercise followed by rest. It’s time-efficient and burns lots of calories. Start with 30 seconds of effort and 60–90 seconds of rest. Example HIIT workouts: Jump rope intervals: Jump fast for 30 seconds, then rest 15 seconds. Stair sprints: Sprint up stairs or hills, walk back down, and repeat. Bodyweight circuit: Do push-ups, squats, and lunges with minimal rest. Resistance Training Resistance training builds muscle while burning fat. It helps you maintain strength during weight loss. You can use your own body weight for exercises like push-ups, squats, and lunges. This is especially helpful for women wanting to lose weight without bulking up. NEAT (Non-Exercise Activity Thermogenesis) NEAT includes activities like cleaning, walking, gardening, or taking the stairs. These small movements add up and help with weight loss. Try "habit stacking" like doing squats while brushing your teeth or playing actively with your pet. Takeaway Get active and lose weight today. Remember to pair your workouts with a healthy diet and enough sleep for the best results.

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9 Tips to Boost Metabolism

by Freda Coetzee

9 Tips to Boost Metabolism

Boosting the metabolism might not be the ultimate guide to lose all the weight we want, but it is a great place to start. To boost metabolism is not necessarily the solution for long-term weight loss. It is, however, a good way to make sure that the weight loss journey begins on the right foot. The metabolism can be a tricky subject. There are many factors that determine and influence it. Age, gender, genetics, lifestyle… these are all factors that can cause your metabolism to become sluggish. Some of these factors are out of our control, but luckily there are others that we can use to our advantage to speed up our metabolism. Here are 9 effective ways in how you can do this… Pump Some Iron. Our bodies are always busy burning calories, even when we are not being physically active at that moment. However, it does this much faster in people with more muscle mass. Also, when you do resistance training it activates a process known as “afterburn”. Afterburn is when the body burns calories for a longer period after your workout than it would after a cardio session. High-Intensity Cardio Workout. Although resistance training activates the afterburn effect, cardio remains an important part of your workout routine. You can gain more fat burning benefits if you do it right. A short, fast-paced, high impact session will give much better results than a long, sluggish walk on the treadmill. Drink up. Water, water and more water. These are the three most important things to drink. As soon as you are even the slightest bit dehydrated, your body starts burning calories more slowly. You should drink a glass of water even before you begin to feel thirsty. Eat Less, More often. The key to avoiding overeating and unhealthy snacking is to divide your usual 3 meals per day into 5 or 6 smaller ones. This means that you get to eat a healthy, balanced meal every 2 hours or so. This keeps your metabolism active throughout the day. Spice Things Up. There are certain chemical compounds found in hot spices and things like chilli peppers that can give your metabolism a quick boost. Unfortunately, this only lasts for a short while. In order to benefit from this, you should be eating something spicy at least once a day. Protein for the win. The body is much better at burning calories from protein than calories from carbs. I’m not saying you should cut out carbs completely, but swap some of it out for lean protein. The best food for the job is lean beef, fish, and nuts, chicken, and low-fat dairy. Would You Like Some Coffee or (Green) Tea? Try coffee or green tea – both without milk or sugar. They contain caffeine and catechins which help boost the metabolism for a few hours. Steer Clear of Crash Diets. Those 2 weeks, 1000 calorie a day diets do more harm than good to your body. Especially when you are trying to speed up your metabolism. The reason you lose weight quickly on those diets is that you are malnourished. Your body starts burning muscle. And as we saw earlier, less muscle means a slower metabolism. Make weight loss easier with these 8 tips! Use Manna Blood Sugar Support to stop cravings When the metabolism speeds up, cravings may become an issue. So how do we combat cravings? Simple! By stabilizing the blood sugar levels!

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Diet vs. Exercise: Which is more Important for Weight Loss?

by Freda Coetzee

Diet vs. Exercise: Which is more Important for Weight Loss?

Where should my focus be when trying to lose weight? Diet or Exercise? “One, two, three, four, five, six… only 4 left!”… “Now the other leg.” Sounds familiar? We often initiate an exercise program upon noticing a change on the scale. Why should I exercise? Exercise helps your body burn calories. Calories are like the fuel your body uses for energy. When you exercise, you’re using up some of those calories, which can help you to lose weight. But here’s the thing: It is so much easier to eat a lot of calories than to burn them off with exercise. For example, imagine eating a big slice of cake. It might take you a long time to burn off all the calories from that cake with exercise. So, it’s really important to watch what you eat. What’s so important about diet? That’s where diet comes in. Eating a healthy diet means choosing foods that are good for your body and won’t give you too many calories. So, instead of that big slice of cake, you might choose to have some fruits or veggies, which have fewer calories and are healthier for you. So, if you’re trying to lose weight, it’s a good idea to focus on both, exercise and eating healthy. Exercise will help you burn calories, but eating a healthy diet is crucially important for keeping your calorie intake in check. What does science say? From a scientific standpoint, both diet and exercise play vital roles in weight loss, but their effectiveness can depend on various factors such as individual metabolism, genetics, and overall lifestyle. Let’s look at some key points: Calories: Weight loss ultimately boils down to the balance between calories consumed and calories burned. If you consistently consume more calories than your body needs, you’ll likely gain weight. Conversely, if you consistently burn more calories than you consume, you’ll likely lose weight. Diet: Diet has a significant impact on weight loss because it directly influences calorie intake. Consuming nutrient-dense, lower-calorie foods like fruits, vegetables, lean proteins, and whole grains, can help create a calorie deficit, facilitating weight loss. Additionally, certain dietary approaches, such as reducing portion sizes, controlling portion quality, eating low GI food, or following specific diets like low-carb or low-fat, can aid in weight loss. A natural way to feel satisfied for a longer period of time: Manna Blood Sugar Support, taken with your food, lowers the Glycemic Index (GI) of the food you are eating. Therefore, it helps control blood sugar levels and to manage sugar cravings. Manna’s Blood Sugar Support is an all-natural health supplement for managing blood sugar levels, made from the pods of the Prosopis (Mesquite) tree, and it does not have any negative side effects like many chemical alternatives have. It lowers the Glycemic Index by “gelling” with the food we eat and then slowly releasing the sugar from these foods into our bloodstream. That is why you must always take it with food. This helps your body to avoid the need for the pick-me-up from a sugary snack that we know as a craving. If you can stabilize your blood sugar levels and control cravings, it makes losing weight a whole lot easier. Exercise: Exercise contributes to weight loss by burning calories and increasing metabolism. Cardiovascular exercises like walking, running, cycling, and swimming are effective for burning calories during the activity itself, as well as boosting overall metabolism. Strength training exercises help to build muscle, which can increase resting metabolic rate, allowing you to even burn calories while you rest. Synergy: Combining a healthy diet with regular exercise often yields the best results. A balanced approach that includes both dietary changes and increased physical activity can maximize calorie expenditure and create a sustainable lifestyle conducive to weight loss and weight maintenance. Individual Variability Remember, we are all different. It’s essential to recognize that individual responses to diet and exercise can vary significantly. Some people may find it easier to lose weight primarily through dietary changes, while others may benefit more from increasing physical activity. Experimentation and finding what works best for your body and lifestyle are key. In a nutshell In conclusion, both diet and exercise are essential components of a successful weight loss strategy. While diet primarily influences calorie intake, exercise helps increase calorie expenditure and metabolic rate. A combined approach that emphasizes healthy eating habits and regular physical activity is generally the most effective for achieving and maintaining weight loss. Manna Blood Sugar Support – Your Key to Natural Weight Loss and Controlling Cravings! Are you tired of battling with stubborn weight and uncontrollable cravings? Look no further! Manna Blood Sugar Support is here to revolutionize your weight loss journey by supporting healthy blood sugar levels and curbing those pesky cravings. With our organic supplement, you can achieve your weight loss goals while nourishing your body. What sets Manna Blood Sugar Support apart is its unique blend of ingredients sourced from the Prosopis tree pods. Packed with essential sugars, dietary fiber, minerals, and protein, this formulation surpasses any other blood sugar support product on the market. By reducing the glycemic index of the food you consume by up to 43%, it helps slow down the release of glucose into your bloodstream, providing a sustained release of energy. The benefits of Manna Blood Sugar Support go beyond weight loss. By maintaining even blood sugar levels, you’ll feel more satisfied after meals, allowing you to eat less while still feeling nourished. Say goodbye to the constant hunger and hello to controlled cravings! Stable blood sugar levels help you regain control over your appetite and suppress those nagging food cravings that can sabotage your weight loss efforts. Not only does Manna Blood Sugar Support help you shed those extra pounds, but it also supports overall well-being. It aids in lowering high insulin levels and keeps your energy levels constant, preventing energy crashes and promoting a balanced lifestyle. By achieving even blood sugar levels, you’ll also reduce the risk of diabetic-related health complications and lower high blood pressure. If you’re seeking effective weight loss and freedom from cravings, Manna Blood Sugar Support is your ultimate solution. Experience the power of balanced blood sugar levels and regain control over your body and health. Don’t let cravings derail your progress any longer. Choose Manna Blood Sugar Support and unlock the path to natural weight loss and a healthier, happier you. Try it today and witness the transformative effects for yourself!

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by Freda Coetzee

How to Give Your Metabolism a Boost

It can be exhausting to count every calorie we eat, and still not lose weight! But what can we do?! Yes, there are certain factors like age, gender, lifestyle, activity level, and so forth that have an impact on our metabolism. But the fact is that no matter who we are, there are certain things we can do to boost our metabolism. By boosting the metabolism, it just makes it a bit easier to shake off those kilograms and takes away a bit of the calorie-counting stress. What Is Metabolism? A very simple explanation for metabolism is the process of breaking down proteins, carbohydrates, and fats to produce energy for whatever activity you need to perform. The speed of your metabolism is influenced by the number of calories you consume and the number of calories you burn. How can you increase your metabolism? First things first, genetics plays a big role and there is not much we can do about that. Age also plays a big role, and the general rule is that the older you are, the slower your metabolism becomes. But furthermore, here are a few simple tricks that may help you get that much needed metabolic boost that you need: Do weight/resistance training It has been shown that building 2.5kg to 5kg of lean muscle mass will boost your resting metabolism by roughly 100 calories, each day. You don’t have to spend hours in the gym, just get yourself some light to medium weight dumbbells that you can even use while watching TV. Alternatively, you can do body-weight training exercises like push-ups, pull-ups, sit-ups, tricep dips, and planks. The interval burn The calories you burn during exercise is one thing, but being able to continue burning calories after exercise is even better! Try interval training by alternating 3 minutes of moderate exercise (running or cycling) with 30 seconds of full-out sprints. This means you will still be burning calories on the way home and even when you are already on the couch! Get enough sleep Neglecting a good night’s rest is a great way to slow down your metabolism. That is why it is important to make sure that you get enough, proper sleep. 7-8 hours of undisturbed sleep can do wonders for your weight-loss efforts, and also make you a much more pleasant person the next morning! Eat often Eating a meal or snack every 3-4 hours is a great way to keep your metabolism going. This will help you feed your muscle and starve your fat. It also helps prevents your body from going into “starvation mode” where it stores fat instead of using it for energy. BUT make sure that you are eating healthy meals and snacks. It will be of no benefit whatsoever if you are snacking on chips and chocolates. Eat right If you thought there was a catch with the previous point, you were right. It won’t do any good if you eat 7 pies a day. You need to make sure that you are eating healthy, well-balanced meals and snacks with plenty of protein and fibre. Try to stay away from carbohydrates, especially refined carbs. Follow the Manna Diet in the FREE e-book for a healthy diet, menu plan and recipes.

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