ACTION FOR CHILDREN AND THE AGED

!"#$ &' ()*#+,"-)*.)/ "0# 1#)#2.", 34 #-".)/ 3)56 7035# 433*

- 8#"39.2.:-".3): eating only whole foous allows iemoval of toxins
(which can builuup in the bouy with high consumption of piocesseu
foous)
- Cleansing of bloou anu inteinal oigans, such as the livei
- ;<$+3=#* ,>.) (ieuuceu inciuence of pimples) anu haii conuition
(shiniei anu thickei)
- ?5#-+#+ #6#,
- ;):+#-,#* #)#+/6 (uue to stabiliseu sugai levels)
- @#""#+ ,5##$
- ;<$+3=#* $#+43+<-):#, both in the quickness of the minu anu
physical activity
- ;<$+3=#* <33* -)* ,#54A:3)2.*#):#
- Less uigestive symptoms such as bloating
- Reuuction of nutiient ueficiencies
- Possible 7#./0" 53,, (if necessaiy, as this is not the goal iathei a feeling of vi-
tality)
- !-=.)/ 34 <3)#6, both on gioceiies anu healthcaie
- Leaining how to cook foou items that you usually bought, e.g. bieau, chutney,
sauces
- uieat iole mouel foi youi family
4 Steps + 30 Days of Real Whole Food
Consumption of nature, rather than consumption of industry...
Real Food Challenge
The aim of the Real Food
Challenge is ultimately a tool
in assisting individuals to
change their behaviour.
Switching from unhealthy
food choices such as
processed food towards more
wholesome and nutritious
choices.
30 days is the time
needed to successfully change
ones behaviour into a daily
habit. Once participants have
completed at least 30 days
they will feel the benets of a
cleaner diet, both on their
body and mind.
The challenge is
equipped with guidelines of
what constitutes a diet of
whole food, meal plans and
recipe ideas.
This concept is much
easier and more sustainable
in comparison to counting
calories, watching
carbohydrate or fat intake,
and certainly much less
complicated. Its focusing
around the consumption of
nature, rather than
consumption of industry.
~ACATA Nutritionis!
ACTION FOR CHILDREN AND THE AGED

!"#$ B ' C#-5 D035# E33*' D0-" ., ."F
!!!"##$ &'(& $#)*+,& -#.) /+ ( 0(-1)&2 3(4 #4 5#&&6)7
! Lots of 4+G.", -)* =#/#"-15#, (incluuing seaweeu. A iecommen-
uation is that you buy youi piouuce fiom the maikets, as they'ie
usually fieshei anu cheapei than the supeimaiket; oi bettei yet
giow them in youi backyaiu)
! 8-.+6 $+3*G:", like fiesh milk (not powueieu), natuial yo-
ghuit, eggs anu cheese
! 1uu% 7035#A70#-" -)* 7035#A/+-.), (buy the hi-fibie oi
wholemeal bieau; oi leain how to make in youi ovenoi stove)
! !#-433* (fiesh fish, ciabs, squiu etc.)
! E+#,0 <#-" fiom the butchei (not canneu oi piocesseu meat
eg. Bam)
! Beveiages limiteu to 7-"#+H <.5>H -55 )-"G+-5 IG.:#,H natuially sweeteneu :344## J "#-, anu, foi some
sanity, wine anu beei (a few)!
! Snacks like *+.#* 4+G."H ,##*,H )G", -)* $3$:3+)
! K55 )-"G+-5 ,7##"#)#+, incluuing honey, 1uu% maple syiup anu molasses aie acceptable in moueia-
tion
L+3:#,,#* 433*, M3$$3,."# 34 7035# 433*,N'
!!!!80#+ *))/+9 &')*) "##$*2 :#8 ;(61 *&4(/9'& 0(*& &').7
! O3 +#2.)#* /+-.), such as white floui oi white iice (items containing wheat must say WB0LE wheat.
not just "wheat")
! O3 +#2.)#* ,7##"#)#+, such as sugai, any foim of coin syiup, cane juice, oi the aitificial stuff like
Splenua (especially in soft uiinks)
! Nothing out of a box, can, bag, bottle oi package that has <3+# "0-) P .)/+#*.#)", listeu on the label
! O3 *##$ 4+.#* 433*,
! O3 Q4-," 433*,R
!"#$ P' S#"".)/ $+#$-+#* 43+ "0# ,0.4" "37-+*, - 0#-5"0.#+ -)* <3+# #)#+/#".: 63GT
<54/+9/+9 &') '#8*) &# 6/")2 ;/&' -#6#84 "4#. :#84 "48/& (+$ =)9)&(56)*2 (+$ +#& &') >#+9# ;4(00)47
Please see attacheu menu plan.
!"#$ U' S+3:#+6 5.,"
<?/4*& 58: &') "##$2 -8& /&2 -##1 /& (+$ )(& /&7
Please iefei to page S foi a list of fiuit, vegetable, uaiiy anu giains you will neeu.
--------------------------------------------------------------------------------------
;)*.=.*G-5V, L5#*/#'
I piomise to eat only ieal whole foou foi the next 1u Su uays.
I will avoiu piocesseu foou anu uiinks to the best of my ability.
I will be oiganiseu in buying anu piepaiing fiuits anu vegetable foi my uaily snacks anu meals.
I unueistanu that the fiist few uays may be the haiuest, but it will get easiei aftei my bouy becomes use to the
healthiei foou.
I will iespect my bouy by completing this pleuge, anu suppoiting otheis in the piocess.
SIuNEB: BATE :
ACTION FOR CHILDREN AND THE AGED

DWXYZ CZKY EXX8
S+3:#+6 Y.,"
Try to buy as much as you can from the markets
(usually i t will be fresher than the
supermarket).
EC(;[ (anything that's in season & local)
Bananas
Paw Paw (Papaya)
uuavas
Pineapples
Coconut
\ZSZ[K@YZ!
Caiiots
0nions
Cabbage
Eggplant
Tomato
0ta (oi othei leafy gieen)
Kumala (sweet potato)*
ECZ!W WZC@!]!L;?Z!
uailic
uingei
Tumueiic
Coiianuei
SCK;O!
Biown Bieau (Bigh Fibie)
Weetbix
0ats (Rolleu iathei than quick)
BiownBasmaticPaiboileu Rice
BiownAtta Floui
8K;C^
Natuial Yoghuit
Fiesh Nilk (faimei oi maikets)
Block of cheese (Rewa - local)
_ZK[]LCX[Z;O
Eggs
Whole uncookeu chicken
Cut of lambpoik oi beef
Small-Neuium Fish
2-S cans of tuna
NutielllaTofu
Bakeu Beansbeansuahl
X[WZC
Almonus
Boney
Sultanas
Bates
Besiccateu Coconut (if no fiesh is
available)
* Choose sweet potato over normal white potato/cassava as it
contains more vitamins and mineral, and is a complex carbohydrate.
Meaning it takes longer to digest, so you feel fuller for longer. The
same applies to brown bread versus white bread.
ACTION FOR CHILDREN AND THE AGED

8K^ @CZK`EK![ !OK?`!
MK_ 3+ L_N
Y(O?W 8;OOZC
!(O8K^ Bome-maue muesli*
with milkanu oi yo-
ghuit
Piece of fiuit with
teacoffee (no
sugai)#
Wholemeal sanu-
wich with boileu
cuiiieu egg & salau
Chicken cuiiy with
biownatta floui
ioti
_XO8K^ Sciambleupoacheu
eggs on wholemeal
toast
Banuful of nuts Chicken anu chick-
pea salau
Kokoua with ku-
mala
[(Z!8K^ Poiiiuge* Bome-maue tiail
mix
Biown iice anu tuna
salau
vegetable & lentil
soup with biown
bieau (uouble iec-
ipe)
DZ8OZ!8K^ Slice of whole-wheat
banana bieau*
Fiesh fiuit vegetable & lentil
soup with biown
ioti
Fish anu steameu
vegetables (with
chutney*)
[W(C!8K^ Bome-maue muesli
with milkanu oi yo-
ghuit
Slice of banana
bieau
Wholemeal sanu-
wich with eithei
cheesechicken oi
egg + salau
Roast vegetable
salau with choice
of meat (chicken,
beef)
EC;8K^ Sciambleupoacheu
eggs anu wholemeal
toast
vegetable Nuffins* Eggplant & spinach
fiittataomelette
with biown bieau
Chicken & vegeta-
ble stiifiy with
biown iice
!K[(C8K^ Poiiiuge* Natuial Yoghuit
with fiuits
Cheesy iice anu
vegetable bake
Lime & Chilli
Chicken with bas-
mati iice & gieens
*Recipes aie available foi these choices. If you uo not have them please
email askacatagmail.com
#Boney is an acceptable alteinative
ACTION FOR CHILDREN AND THE AGED

!"#$%"&
Porridge
Step 1: Place oats anu milk into a small saucepan.
Step 2: Biing to the boil, then ieuuce to meuium heat,
stiiiing foi S minutes, oi until oats aie thick anu
cieamy.
Variations are below-
@ Savouiy pumpkin, cinnamonnutmeg anu sultana
@Apple anu cinnamon
@Choc (cocoa powuei) anu banana
@Coconut, almonu anu vanilla (essence)
----------
Banana Bread
;)/+#*.#)",
- 2 cups whole wheat floui
- 2 cups masheu banana (piefeiably oveiiipe)
- 1 tsp baking powuei
- 12 tsp baking soua
- 12 tsp salt
- 12 tsp cinnamon
- 14 cup finely choppeu uates
- 2 tbsp choppeu almonus
- 1 egg + 2 tbsp milk
- 1-2 tbsp sesame seeus
Pie-heat the oven at 1Su uegiee Celsius
Nash the banana well.
In a big bowl auu the floui with baking soua, baking powuei, salt, cinnamon anu mix well. Now
auu the choppeu uates anu stii togethei. Auu the masheu banana anu beaten egg mixeu with
milk anu stii till it's combineu. It'll be a haiu uough but uon't be tempteu to auu any moie watei.
Bo not ovei mix. }ust stii till it foims a haiu uough.
Folu this into a gieaseu loaf pan anu spiinkle sesame seeus on top.
Bake foi Su to 6u mins till it's well iisen, ciusty anu goluen on the outsiue. A toothpick inseiteu
iight in the centei has to come out clean anu that's when the loaf is cookeu.
Let the bieau cool uown completely. It'll be sticky anu haiu to cut into when it's still hot.