Sugar is killing us slowly

I recently had somebody with GOUT. They did not believe that uric acid levels could be high due to high fructose consumption.

by StrawCity.

From Visually.

RYAN FERNANDO official book : EATING SECRETS OF CHAMPIONS

After Many years of thinking of writing a book, I actually decided to collate my writings and put them down in an easy to follow way for most athletes and fitness warriors. The book is a basic guideline to what needs to be done when eating for performance. If you wish to get the book please log onto to my new site www.ryanfernando.in 

You will have to click the link and register in a two email process where you get the first five chapters free. 

I am open to your inputs, critic as well as love. Please share and learn with me.

Thank you for your undying following and respect. I bask in your appreciation and love!

Warm Regards

Ryan

In Love with Live Curd

Everyday we eat out of love and culture. For centuries, Dahi or Curd has graced our plates. However the art of making home made curd is lost to convenience of TIME. Time is a commodity that is in short currency today and every food we eat today becomes FAST paced or read to eat out of a package.

Millions of home’s are moving to packaged curd made available in your local supermarkets. As a nutritionist we prescribe curd for its health benefits. What most consumers do not realise that Fresh curd Made at home contain live good bacteria called PROBIOTICS! This curd is loaded with millions of these bacteria that help streamline your gut for better digestion and immunity. These good bacteria also help in digestion of various foods and keep the bad bacteria that attack you at Bay.

" As a Pediatric Nutritionist, I try to make eating fun with my kid. Choosing produce that is healthy and scientifically planned into his meals ensures my son is the tallest in his class. His mum says lets wait till he is 16. Thats 12 years from now!"

Curd available off the shelf today is tricky! It’s the fermented milk that is produced the traditional way, but then the most destructive thing is done to this wonder food – the good bacteria are killed via a heating process. WHY? Well if you allow these bacteria to continue living, they ferment the curd further and produce a very sour end product, not to mention that the  container will explode with the fermentation gases. So ultimately you get a curd without the good guys and only the protein and calcium that the curd is meant to offer. I think this is a rip-off as I want the curd with the bacteria in it.

For many years I have been making my curd at home and struggle to get the right consistency…sometimes my wife buys the market curd much to my irritiation as she says “ IT SETS so well and is so creamy”!  I am like its “DEAD CURD” that’s now how curd should be eaten. In fact many a times I open a probiotic capsules and dunk the good bacteria into the curd. These are some of the hacks that I do as a nutritionist to help my family get a better nutritionally balanced product.

I recently had my personal Nutrition gene or DNA test done and one of the genes tested was for lactose Intolerance. I was positive in lactose non-acceptance. Thus started my journey to ban milk and curd from my life. I did this for a few months and noticed drastic changes to my  health and blood profile. Strangely even my cholesterol levels improved. So how did removal of lactose help me? Lactose is a sugar found in milk and nearly 80% of Indians are predicted to be lactose haters!.

It’s a wonder we have so much of milk and curd and nobody is asking why heart disease, hypertension and diabetes are rampant in the country. So most curd, cheese and definitely milk contain lactose and this sugar plays havoc on your digestive system by causing bloating, gas and in bad cases; loose motions!

As India’s leading sports Nutritionist I can’t help prescribe curd in the diet of medal winning athletes. But for lack of lactose free curds, I caution the athlete on adding anything but homemade in their diet. This is again unrealistic as they live in hostels and hotels as sports people.

When Epigamia sent me a gigantic stock of Epigama  Artisanal Curd to my QUA NUTRITION CLINICS with a 50 page manual on scientific studies of probiotics and that their curd was LACTOSE FREE, I was genuinely surprised. Did this mean the end of the days for my toiling to make the perfect nutritional curd at home.  I opened the first container and tasted lactose free curd for the first time in India! Not bad, smooth, creamy and perfect balance of acid and natural sweetness of the curd. I heard my taste buds going this is good! I had a whole container and waited for a day! I checked for nose sniffles, stomach pains, bloating and 24 hours later I was smiling! I found the curd I wanted to fall in love with. What was even more satisfying was the two strains of added PROBITICS to this artistic creation!

Digesting the scientific literature, my brains digested every fact this curd had to offer. Added lactase enzyme that would blast any lactose left after fermentation. My inoperable genes that procuce lactase enzyme can rest easy as the stomach would not be roughed up!  Being curious about the two strains of bacteria, I dug further into why my parents or my 4 year old son should be eating half a cup of this healthy curd everyday! Two new friends in my dictionary for good bacteria surfaced. Lactobacillus acidophilus and Bifidobacterium lactis graced my table and my research skills for the next few days.

A live curd with 2 beneficial Bacterial strains

What I learnt is that curd need not be dead! Infusion of probiotics in the correct dosage is key. In this case over 2 Billion Colony forming units per gram. That is like an army of good guys entering your gut.

The research papers actually pointed out that these strains of bacteria are able to stop the cold virus in its aggressive design to get your nose stuffy and feverish! For elderly people we find that constipation may be lessened as the bacteria allow better stool motility. For all of these great reasons I wanted to suspect that this is too good to be true. Epigamia Artisanal  Curd ultimately hit a home run when the pack said limited shelf time of just 14 days. This is something everything a nutritionist looks for…FRESHNESS! It means that the curd will not be dead, will not lie on a shelf for 3 months and you know after 14 days any curd you buy is DEAD to you!

RYAN FERNANDO on Radio - PROTEIN SHAKE OR NOT?

Protein SHAKES are a nutritional convenience to your Nutritional Indiscipline. Use a Sports Nutritionist to guide you on the right amounts after checking your blood tests for any ups and downs.


LISTEN Into my Sound byte by clicking Below
https://soundcloud.com/ryan-fernando-12/nutrition-coach-whey-protein-part-i-on-the-fitness-hr-indigo-919

RADIO episode on " Which is the right fish to eat"

Listen into a 3 minute sound byte from my everyday morning radio show called the fitness hour on Indigo 91.9 FM at GOA and BANGALORE India.

SPORTSTAR- The Genesis of Eating for performance

RE POSTED FROM MY ORIGINAL ARTICLE AT http://www.sportstarlive.com/profile/author/Ryan-Fernando-9115/

The human Body is a machine. When a machine is operated at full strength it needs the right fuel, the right maintenance and care. Similarly when an athlete plays a sport they operate in the realm of highest effort day in and day out. This culminates at a peak during matches and competitions. So the right rest, the right training and ultimately the RIGHT FUEL results in a better performing individual.

The Human body is designed to be put through the GRIND. However modern day athletes have grueling if not Killing schedules that abuse the body into submission where ultimately Injury or NO form is the death of an athlete.

When working with serious athletes, Olympic champions and record breakers, I see that Food or their meals are driven by love or culture from the home. Unfortunately most players do not realise that their calories and nutrients requirements of Protein, carbohydrate and fats; not to mention the Vitamins and the minerals may not reach the optimum levels on a daily basis. Its important to note, Nutrition for an athlete has to Be BANG On and one cannot expect to eat well for one part of the week and then slack off on other days.

It’s a grueling discipline. First Learn What is Your CALORIE BURN or expenditure through the day. Then Understand your Food and what foods have protein carb or fat component and then HOW much of that food you need to consume over a period of 6-8 meals in a day.

The basics are Carbohydrates which are the primary source of ENERGY or fuel in the human body. 1 gram of carbohydrate will give you 4 calories. If you eat a bowl of 100 gms of Rice you get 400 calories. Now if you run for 1 hour at a slow pace you burn approx.. 400 calories. SO KNOWING your burn rate or calorie Expenditure and then planning your calorie Intake via carbohydrates is crucial to your energy levels.

Proteins are the building blocks of Muscle. To grow, to maintain muscle mass, an athlete requires 1.2 to 2 GMs per kg bodyweight. For example a 60 kg athlete needs 60X1.5gms = 90 gms of protein. This now needs to be split over 6 meals of the day and therefore one needs 15 gms of protein in each meal of the day.

The Fat, a topic of controversy is making a huge comeback  in the sports world. NO longer is it ignored or asked to be reduced. 1 gm of fat gives an athlete 9 calories and in conditioned sports people nearly 30% of the days total calories can come from fat. For example if you need 3000 calories per day, then 30% of that will be 900 calories or 100 gms of fat in the diet over the 6 meals per day.

The Key to SPORTS NUTRITION is knowing your OUTPUT and then getting a nutrition coach to work with you to design your input requirements. I see athletes investing in the best of equipment that adorns the body or their game. However their own BODY’s functions are treated with little or no understanding of how to eat for performance.

LESSON 1: Learn about different carb, protein and fat based food. Learn how much you need to eat and when is the best time to eat that food.

Example: A Chocolate milkshake is a perfect recovery drink. It should not be had before training. The best time is immediately within 15 mins of finishing your training or game.

SECRETS OF THE CHAMPIONS:

When Shikhar Dhawan, went to play on his test debut, he scored a double century. He batted with focus for over 29 hrs. The secret was hydrating more frequently not with plain water but with a sports electrolyte drink and allowing himself to munch on a few dry fruits in between water breaks. This ensured that his brain was kept hydrated so he could focus. His muscles received the much needed glucose because after playing for 2 hrs your energy reserves drop and this forces human error due to lack of focus. THE KEY is to convince your muscles to get some nutrition, NOT TOO MUCH , NOT LITTLE. Most athletes forget to Hydrate. You are 60% plus made up of water. When you effectively learn how to feed your muscles and brains, you allow your Body to go the extra mile to scoring 200 plus runs. Shikhar Dhawan today knows hydrating is the key to a long innings. This practice is not only for matches but even in practice and at the GYM. Finally a well hydrated muscle will be less prone to injury.

Ryan Fernando is an Award Winning Celebrity Sports Nutrition Coach & Chief Nutritionist at QUA NUTRITION Signature Clinics

How to feed your Kid Healthy Food

Ever watched Birds feed their Kids. Baby Cubs playing with their Parents in the Wild. Around 30 months ago I became a Father. I am a Sports Nutritionist. When the Nutritionist turned up in the hospital, she blabbered the diet that my groggy wife barely heard or ceded to memory. I was left with a paper on how she had to eat during breastfeeding.

UTTER RUBBISH! SO I DECIDED to learn about Nutrition for the mum and the baby.

8 months later when Icahn had to move to foods, the pediatrician was mumbling that all foods are ok. AGAIN this was utter RUBBISH.

So I set on a course to FEED my kid the right way. The Exam diet plan listed on Facebook page KIDS NUTRITION is one of the projects I set-up to help kids Click here to view the EXAM DIET CHART. CLICK HERE TO GO TO THE EXAM DIET CHART ON FB

 This will expand over the years on how to feed your kid based on my experiences, my learnings with Pediatric Nutrition Guidelines and my team of over 50 of the best Nutritionists in the world at QUA NUTRITION.

The Fitness Hour on INDIGO 91.9 - Hosting my Own Radio Show as a NUTRITION COACH!

My SON is my Inspiration
To changing the way the next generation eats

Its not everyday you get to listen to your voice playback at you. I have to listen to it as we record. My own Radio Show just became a reality. As a Nutrition Coach I think the best way to change peoples lives is to empower them with Knowledge.

In this Show that will Run for a year at Bangalore and Goa my aim is to

• Make Nutrition a common place in the Kitchen when making choices
• Choose wisely when shopping for Groceries
• Eating healthy at work
• Eating healthy at a restarurant
• What a Nutrition Concept means and whether you should be a FAN?
• Myths and Facts and then there is SMARTER NUTRITION from my desk
• Research better options rather than impractical google powered searches
• Using my CLINCIAL and SPORTS PRACTICE experience to break it down into BITE sizes of information

• HAVE FUN!!!

CLICK ON THE PLAY BUTTON BELOW TO LISTEN INTO THE SHOW Join me Ryan for the first time ever, a radio show dedicated to fitness, right here on Indigo 91.9, the radio station for FUN YOUNG FIT YOU. This is your nutrition coach Ryan Fernando! ( Unfortunately not STREAMING on the INTERNET and valid in GOA & BANGALORE ONLY)

To book a Nutrition plan with me or my team of world class nutritionists email me at ryan@quanutrition.com with your name and mobile no.
Alternatively you can book an appointment by clicking below
BOOK A CALL BACK TO UNDERSTAND MORE

Interview with RAJ RJ on All India Radio on Nutrition Tips in 2014 - Click on the link below to hear it!

https://soundcloud.com/rajan-krithika/nutrition-coach-ryan-fernando-live-on-radio-air-fm-rainbow-1013-mhz-bangalore-sept-2-2014

A show that went unnoticed till now! a few tips on how I think as a Nutrition Coach. If you want to work with me in changing ur diet, My team of dietitians assist me in preparing the most accurate plan for you using genetics and your current lifestyle!

Call +919743430000 to know more.

An Honest Commercial from COCA COLA - Hopefully you STOP buying the 2 litres Bottle!

As a Nutrition Coach,we try to get people to limit their calories per day. An aerated beverage does contribute to your calories. In this Infomercial it is seen that the company does want to move with times. But in India how ahead of the Health curve are we? ( This is bad English, but it just kept repeating in my head.....all y friends drink DIET now)

BUT YOU NEED TO LISTEN TO THE ONE where they say These DIET BEVERAGE POSE SERIOUS HEALTH RISKS....go to 27 Secs in the Video!

SO if you are doing COKE ZERO, think again the company does say its bad for you.

You can drop me a mail if you want me to speak at your Company or Community to increase awareness to healthy beverages.

BEST ADHD, AUTSIM and DOWN SYNDROME Nutritionists & Dietitians

"When a Kid calms down in your counselling after being on your diet for 8 weeks, you can feel the burden being lifted off a parents shoulder" - Ryan Fernando Chief Nutritionist -QUA NUTRITION

Everyday at the nutrition clinic is hustle bustle. Even when we do Skype calls with parents we can feel the energy of these special children. Working with our dedicated team of nutritionists( currently numbering 50 plus) we represent a HIVE. Working with each other to cross specialise in medical cases. Learning and constantly pushing the boundaries of nutrition for THERAPEUTIC intervention or planing to change behaviours via FOOD.

As a Clinical Biochemist, a food Biotechnologist and a Sports Nutritionist, Why did I get enamoured with SPECIAL CHILDREN? You see my journey started with the Paralympic athletes and my first case over a decade ago was with a girl who had DOWN's Syndrome and a teenage athlete. It was this case that opened my eyes to the WONDERS of Planned Nutrition and that really had  a profound impact on the development of a child. YES an athlete wins an Olympic medal, you are proud that you contributed but with a special child, YOU GET TEARS!

This profound impact on my life, has had me working with GIFTED and talented Dietitians and Nutritionists; where, we as a team approach a case and tear it down to BITE SIZE PORTIONS, on how we should treat each CHILD. Whether it is ADHD, Dyslexia, Dyspraxia, AUTISM, DOWN''s, Wilsons Disease, Orthorexia, Hypotonia, Cushing's Syndrome, Fibromyalgia, Dandy-Walker Syndrome, Irritable Bowel Syndrome, Graves, Crohns, lactose allergy  or even Juvenile Diabetes, we have a customisable strategy.

SO WHAT DO WE DO?

We take a KID, Ask for a Blood test. Ask for an Allergy Test, Ask for a Genetic Test. Ask for a heavy metals test. Ask for a Comprehensive stool analysis( from USA if possible) and then we sit with the parents to understand Culture and diet habits, likes and dislikes. We go behind closed doors over a 3-5 day period and get to pen down the best strategies,research latest studies and journals, call our International counterparts, then debate and finally agree to an outcome- A PRESCRIBED  DIET & SUPPLEMENTATION PLAN.

Many parents do come to us and say well GOOGLE says this and my doctor said this. Whilst we do respect the desire to acquire more knowledge, this DOES NOT REPRESENT a CLINICAL and customised approached for each child. SO GOOGLE DOES NOT TELL you neither does your DOCTOR tell you that TOMATOES may not be good for your ADHD child as they make them GIGGLE a LOT!

I get angry when I meet parents who say they can do it by referring to research. Why don't you build your own house, service your own car and fix your broken down washing machine yourself. When it comes to USING food as a TOOL to treat a condition you need a specialist NUTRITIONIST!

We are the EXPERTS. 

We are Successful.

We do not publish testimonials on special children

But 

WE KNOW WE CHANGE LIVES.

If you want to know more on how we work, please call Devika on 9743430000 or email her at devika@quanutrition.com. We work with Indian Kids in India and across the world. YOU ONLY need a Phone line to work with us.

An finally a Video on DOWNS and how successful your kids can become

Best Nutritionist Award - Ryan Fernando: THE STORY behind my Journey as A Nutritionist

My Name is RYAN FERNANDO. I AM the best Nutritionist. Winning the award for " BEST NUTRITIONIST OF THE YEAR" was a vote of confidence to knowing that our team of QUATICIANS or QUA NUTRITION dietitians are some of the best in the world.

The Awards were in various categories of Exercise and Fitness and selected by an International panel of experts. To get nominated and then win the Award for BEST NUTRITIONIST from such an esteemed panel, is humbling yet Motivational.  Below is the Video Documenting the way the JURY identified and selected recipients who were worthy of the awards in their Category.

A Humble thank you to my team of Nutritionists, my parents, my wife and all our clients who invest in us and provide us with our daily bread! Below is a synopsis of how our team of nutritionists are building some of the best Practices in Nutrition on a global ranking business processes system.

To Sign up on a plan with the BEST NUTRITIONIST, please email me at ryan@quanutrition.com or call +91 974343 0000. 

VIEW OUR WEBSITE AT www.quanutrition.com

BEST SPORTS NUTRITION PROGRAM FOR PERFORMANCE

The key elements to a great Sports or Fitness NUTRITION program

1. DATA ON ASSESSMENTS: 

A good program will have a capture of height, weight, fat %, muscle% and the ratios of distribution according to body mass. A consistent record over time can be married to the nutrition and supplement strategy followed. It allows for counseling, behavioural changes towards diet, the athlete seeing the difference due to strict following or indiscipline which reflect in these assessments. CLICK HERE TO WATCH A 5 MIN VIDEO ON HOW WE ARE THE BEST IN THE WORLD IN SPORTS NUTRITION

Assessments involve over 25 parameters

2. POWERBREATHE:

A program that assesses the power of the lungs, Ability to lift under pressure, Flow rates, Volume/breath, Energy and power generated via breathing will indicate the Aerobic and anaerobic metabolic rates. They can be strategically used in recovery as well as in Game performance. Watch an elite athlete testing his lung Capacity.

3. SPORTS GENE TESTING

Getting to know your POWER, ENDURANCE, RECOVERY and INJURY levels via a GENE exploration potential will give you a CRYSTAL BALL gazing into the future of how you need to plan nutrition and your training.

4. NUTRITION GENE TESTING

When vitamins, carbs and Fats need to be fed to the body you need to know if your genes are designed to absorb at the highest, moderate or low potential. Those with genes that are defunct or not working can choose to enhance via Supplementation. See Video

5. SUPPLIMENT STRATEGY

Taking the right supplements will enhance your nutrition plan and hence performance. NO NUTRITION via food and loads of supplements is a stupid strategy by an athlete or coach that is postulating a "TRIAL and ERROR methodology". Also WADA ( DOPE TESTING) is a key issues with supplements. There are rated supplements that are safe to take and our team knows how you win olympic medals. NO WE DO NOT DO STEROIDS or performance enhancement drugs. WE TEACH you to eat food and maximise your EATING ABILITY to help boost performance. If you eat without science and without a plan then your eating GUESTIMATION wise.

6. COMPETITION GUIDELINES

When Traveling for competition, new country, new food, new time. Learn with your nutritionist the best way to eat in competition. Our competition guidelines are precise and help you reach a better understanding of dos and donts when preparing for torunaments. Again guestimation by you is saying you train hard only to flush it down the drain on competition day by guessing what to eat and when to eat and in many cases WHAT TO EAT...

7. VO2MAX

VO2 Max increases with certain Superfoods

This is high level testing done at Bangalore India. This measures your true oxygen carrying capacity potential. This Data helps us do a real time assessment of you burning carbs or fat and thus use this data to take you to the next level.  Watch a Swimmer run his lungs off!!!

THIS ADVICE can be delivered Globally and needs only a telephone or Internet line (SEE VIDEO OF ONLINE COUNSELING). AGE WISE our youngest athlete is an 8 year old and oldest is a 72 year old marathon runner. Whether PRO or recreational at QUA NUTRITION we are one of the worlds best players in SPORTS NUTRITION. With credit for 2 olympic medals and 1 Guinness World record of 26 hrs on non-stop Aerobics, we are the best in the game at SPORTS NUTRITION. 

The following can be learned by you before enquiring

1. Why do a nutrition plan? Click to Watch

2. Can Nutrition plan a role in recovery from an injury? Click to watch

3. Free tips for foods for a traveling athlete. Click to watch

TO BUY A PROGRAM email or call.

Email : Ryan@quanutrition.com

INDIA CALL : +91 9743430000

INTERNATIONAL CALL: +91 9743430000

Ryan Fernando - Attittude is the name of the DIET

**GGi NOODLES are NOT SAFE - IF YOUR AN IDIOT YOU WILL CONTINUE TO EAT IT!

For the last decade I have been shouting out loud. Do not eat instant noodles. Do not eat any instant noodles. Every dietitian and every nutritionist has been saying this. THE PROOF now is in the Pudding...oopsss ...NOODLES....

A recent article in the TIMES OF INDIA has brought to light what we as a fraternity have been saying all this while.

PLEASE DO NOT EAT ANY INSTANT NOODLE. IT is HARMFUL TO YOUR HEALTH.

All you lazy parents, lazy bachelors, late night party animals, Early morning athletes and anybody that needs a quick Hit!!! Bread and butter is safer is you ask me...

SHARE WITH YOUR LOVED ONES.

Understanding why eating healthier can prevent Diabetes

Everyday You EAT FOOD. Are you eating right? Is it balanced? Are the Calories enough or in excess? How do you know how to eat healthier? Learn more on why you need to take care. Please share this video with your loved ones. EATING responsibly is the new age Mantra!

An Open Letter to his Holiness Pope Francis on EATING for LENT – A nutritionist’s Twist to the belief!

Father forgive me for I sin everyday. As a nutritionist, one of the sins that plagues me and my clients everyday is Gluttony.  As the decades have gone by we do less and eat more. EATING beyond the body’s need for calories to function. Food is abundant to most in the urban areas. We are truly eating more and religion could be a way to awaken awareness among the common man. To eat what only your metabolism requires and not your TASTE BUDS.

As Ash Wednesday passed, I was sitting in Church and asking how can LENT be difficult! Fasting? I don’t think most of us, including me in the modern generation FAST. We omit a FOOD – say non-veg Alcohol or something of Desire. THIS IS EASY for 40 Days.

Suddenly a thought….in the SCIENCE of METABOLISM, fasting actually causes you to put on weight. Father Forgive me again for I am sinning during MASS as I was not paying attention to the priest as the whole mass is in Konkani. I only know the word AMEN. So back to my thinking in the sermon on LENT and FOOD and SACRIFICE.

I think the church needs to bring the message of “ MAKING THE EFFORT –THAT unsettles YOU” – So this is my take as a nutritionist to the Church

1.       Make exercise a VOW during 40 days. Atleast 1 hr - 2 times a day or 10kms of walking or physical hard work. Maybe scrubbing the floors of the church, painting an orphanage or sweeping your Neighbourhood….( Mr PRIME MINISTER might just like all of us Christians suddenly in his SWACH Bharat Campaign)

2.      You should EAT. But EAT HEALTHY. This is difficult…even for me as a nutritionist

a.       Eat Oats no Bread for 40 days

b.      Only Brown Rice and 1 KATORI

c.       Only Bajra, ragi or Jowar Chapattis NOT WHEAT.

d.      Use 1 Tablespoon or No –oil in your food. It will be bland and tasteless…this is a new level of sacrifice

e.      Eat one fruit a day …mandatory…if you miss..do 50 squats the next day.

f.        Wash and Cut your own salad. As you make it meditate on the food, who grows it and how you can be thankful for the society that gets it to the table for you. Yes Jesus provides and a perfect moment to pray as you prepare a thankful meal.

g.       NO FRIED FOOD…try this…instead of Avoiding meat…

h.      Absolutely no RED MEAT..only white….Fish..thats what JESUS multiplied, so I reckon his approval would be there.

i.         No Pickles-..instead pumpkin seeds, fenugreek seeds

j.        No Aerated Beverages..only water with lemon squeezed into it….its purifying from a metabolic angle ( Think of lemon water as your water ANGEL..)

k.       NO eating in front of the TV. Holy Father you have asked families to gather around the dinning table and talk to each over a meal. RESEARCH shows that a person eats around 15-50% more if watching TV as the Satiety signal is not perceived due to the TV distraction. A huge sacrifice to get everybody together and eat at the same time.

l.         Pack your own Lunch BOX to work. DO NOT EAT FROM OUTSIDE. This effort is the most difficult and involves a daily regime of discipline right from planning the pious meal, sourcing the ingredients, and then preparing them.

m.    Finally do a detox of only vegetables and fruits on a Friday. Helps cleanse the body, gut, not to forget I think the SOUL does get tempted in DETOX…..

So this LENT, Holy Father please define to your children the way forward to Vows taken in leading a blessed 40 days.

Ryan Fernando

Technically a Lazy Catholic, trying to be a good human being.

FOR A FREE NUTRITION PLAN THIS LENT write to me at ryan@quanutrition.com Subject: LENT NUTRITION PLAN

P.S. I am not intending to hurt any sentiments. Please forgive me if I touch a nerve or belief. This post is meant to give a thought provoking idea- TO EAT WITH A PLAN..which is difficult.
P.P.S After I wrote this post I found his real message...I love it....http://time.com/3714056/pope-francis-lent-2015-fasting/

Eat with your Love, For love and out of Love - COUPLE NUTRITION COUNSELIING

Nutrition changes the way you eat. Changing the way you eat changes the way you feel. Changing the way you feel has a huge impact on who you are and how you behave towards your loved ones.

Science has shown that people who are fitter and eat healthier are happier in relationships. Especially couples that work out together versus couples that do not work out at all, forgot the together part.

As a Nutritionist, I believe that eating as a couple is key to ones emotions in the relationship.

On Valentine's day I was wondering what would be an awesome gift for LOVE...COUPLE COUNSELLING on changing the way you eat as a couple....

Call my team to know more on this much talked about Idea...Couple Nutrition counselling

FAT burning lies in your lungs

The research conducted by a team at UNSW Science in Sydney calculated exactly what happens to our fat when we shed kilos, and revealed that doctor's leading theories are wrong - we don’t convert our missing mass into heat or energy, we breathe it out.

Their results, published in the British Medical Journal, reveal that 10 kg of fat turns into 8.4 kg of carbon dioxide, which is exhaled when we breathe, and 1.6 kg of water, which we then excrete through our urine, tears, sweat and other bodily fluids.

At the UNSW School of Biotechnology and Biomolecular Sciences,  the team started calculating the biomolecular reactions that result in weight loss. They put on weight when excess carbohydrates and proteins that we've eaten are converted into triglycerides (compounds made up of carbon, hydrogen and oxygen) and are then stored in lipid droplets inside fat cells. To lose weight, you need to break down those triglycerides to access their carbon.

The results showed that in order to completely breakdown 10kg of human fat, we need to inhale 29 kg of oxygen (and somewhere along the way, burn 94,000 calories). This reaction produces 28 kg of CO2 and 11 kg of water.

“Our calculations show that the lungs are the primary excretory organ for fat,” the team writes in the paper.

However, they couldn’t work out exactly what was happening to the fat cells in this reaction. After months of research, Brown discovered a formula from a paper published in 1949 that solved the problem - it showed that oxygen atoms are shared between the carbon and hydrogen in fat at a ratio of 2:1 (forming carbon dioxide and water)

This allowed them to come up with the final figure of 84 percent of a fat molecule’s atoms being exhaled as carbon dioxide, and the remaining 16 percent ending up as water.

Meerman and Brown, BMJ (2014)

But unfortunately this doesn’t mean that simply breathing deeply will help us lose weight - we still need to do the exercise to unlock the carbon and break down the fat in the first place.

"You can only breathe so many times a day; on a day of rest, you breathe around 12 times a minute so 17,280 times you'll breathe in a day and each one takes 10 milligrams of carbon with it, roughly," Meerman told ABC Science. "So there's your limit on how much you're going to lose in a day with no exercise."

Below is a video made a few months ago on how an athlete can use foods to boost their performance. Now when I write this article it strikes me on WHY ATHLETES tend to have the SIX PACKS faster than anybody else. Its in the lung.

A DIET Plan - EATING with science not false weight loss promises

At 6.47 pm Ravi burst into the clinic, sweating profusely he apologised for being held up in traffic. Leaving work sharp at 6 pm that evening to make his appointment with the Nutritionist, thoughts rushed through Ravi’s head,” I am only 26, the company doctor said I am pre diabetic, and my cholesterol levels are that of a 60 year old man”. The doctor asked him to eat better, exercise more and get less stressed. Easy for a man who has to talk to patients for 20 mins. Ravi thought I code 20 hrs. a day and earn more money than him.

Ravi looked haggard  when he stumbled into my consultation.  I greeted Ravi with a chirpy tone, only to be met with a grunted Hi!  Here was a worried 26 year old with the body of a 60 year old. 

So RAVI what’s the problem?? I ask…..Ravi proceed to give me his batting average over the next 45 mins… 

270 High Cholesterol, normal is 200 ( Doc I love butter chicken, I eat outside everyday especially roadside junk)

HbA1c( something  like a glucose memory test of 3months and how you have been abusing your body…you SHOULD get this test done),  his was 6.8….my grandmother had 6.2 when she passed away at 82.

Overweight by 7 kgs, Yeah Doc! I am not bugs bunny… I eat only one huge meal at NIGHT…no time.

 Can’t climb 3 flights of stairs, confesses to the occasional binge drinking & smoking on weekends( 4 beers and 12 cigarettes Friday, sat, sun. Every day),

a boss that thinks he’s a godfather and Ravi his mop boy( apparently Ravi has dreams of smashing the keyboard into his bosses face….leaving behind 3 loose teeth) Ravi’s official timings are 6 pm to 4 am, but apparently it’s more like 3 pm to 8 am in the grave yard shift…holy smokes….I LOVE my job as a nutritionist….10am to 6pm.

And as I am about to close his sheet, he says..Oh yeah…I can’t take a DUMP properly these days…..I am CONSTIPATED and feel really Shitty everyday…!!

Ravi is a theatrical person as I am now discovering his facial expressions match those of his symptoms…Constipated look is what he now shows  …

I finally Summarised “Ravi as a nutritionist I meet hundreds of cases like YOU every year and your shitty lifestyle & metabolic conditions are reversible…manage it …manage your stress …..The moment I said this a huge grin appears on RAVI’s face as we near the end of his clinical assessments.... Almost like he has unburden himself. Finally I see a brighter side of him and a smiling avatar on this cool dudes face..

I went from Zero to Hero in a moment, before Ravi shot back to earth with another painful confession , “Doc I am married, I hardly have the energy for lovemaking, My wife and me are married for 2 years and we are not able to conceive and fertility tests say that my sperm count is Screwed…!!”

My Mind is now racing to link all the bytes of data that Ravi has given me. I am trying to code faster than this geek wizard….I pause, take a sip of water….ask Ravi if he wants some green tea, he says…no….DUDE!!! I proceed to lecture him of the benefits of green tea( FAT BURNER, SPERM COUNT BOOSTER, CHOLESTEROL BUSTER, EYE ENHANCER, STRESS BUSTER) all whilst linking the key causes to RAVI”S MAN MADE SELF IMPOSED dilemma.  I ask for a moment to step outside to catch my wits. I bump into Suhasini Viswanathan, my youngest prodigy dietician & diabetes educator…."Su I need you to check the specks on this patient"…her pupils dilate with shock….A sign I normally see with SU when she is alarmed….” Here it comes “ OH MY GOD!! 26 years old and this is the chart” ....that’s the 17th patient this month with specks off the roof….Cholesterol off, diabetes off,  BMI off, Fat off….she trails off….walking away from me….Just before exiting she yells……NUTRITION BOOTCAMP!!! For him…..Will handle his case as she mumbles off!!

I re-enter the room to smell of freshly brewed Green tea. My cup is steaming as I see RAVI pensively looking into his swirling light green liquid. This tastes good Doc!! Yeah I replied grimly it’s brewed only for 30 secs in hot water not boiling and a teaspoon of Jamun Honey. It’s a special Diabetic honey. Ravi is hooked….Where can I buy some doc....go on-line I say ….mynutramart.com is where I get it.

Okay Ravi Let me outline the reasons of your problems and how a nutrition plan and exercise plan carefully constructed around your hectic lifestyle will be your only option of redemption ..

Let me list them categorically so that your actions can be mirrored to drop the causative agents…

Anomaly	Probable cause	Remedy I	Remedy II
CHOLESTEROL	Lots of fats in diet( Bhujiya, samosa, canteen cooked food in palm oil,	Do not buy any packed food or junk foods from supermarket and stock them. It tempts you	Pack a homemade tiffin box( six layers for six small meals), change to olive oil
Triglycerides	No Exercise and bad food	Walk for 40 mins every day. Walking burns more fat than running	Eliminate all Maida based foods( biscuits, naans, fried foods etc.)
H1 Abc	TOO MUCH SUGAR and WHITE RICE	Eliminate all sugar, all sweets, no aerated beverages, Limit TEA< COFFEE with no sugar or STEVIA as a sweetener( its herbal)	Visit a diabetes educator Nutritionist. Plan six meals a day. Change to complex carbs and low GI foods. Use Brown rice instead of white rice. It has a low glycemic index.
Overweight	Eating 1 meal a day( this causes the body to starve and then store FAT to greater amounts.	Eat 3 main meals planned to your calorie requirement. Discover your  capacity for Nutrition rather than eating blindly for taste and fullness. Insert 3 snacks that are fruit or vegetable based	Insert Negative calorie foods into your diet. These are foods that are FAT BURNING and provide valuable nutrients but no calories. Ex. APPLE, Pineapple, watermelon, Boiled Egg whites, Carrots, cucumbers. Easy to pack in a tiffin box.
Breathlessness	SMOKING	QUIT IT!	Consume 2000mg of Vitamin C per day with 6 mg of Astaxanthin
Fertility	Food & Body not tuned for top of the line sperm production	Lots of antioxidant foods, beetroot, pomegranate, Jamun, Amla, a tablespoon of Litchi Honey.	Lots of cold water, Glutamine and Whey protein 10 gms a day post walking.
CONSTIPATION	Not enough Water & FIBER	Keep a 2 litre bottle near your computer mouse. Drink every 45 mins a glass Remind yourself with a mobile alarm. Challenge yourself to go for a pee 6 times in the office hours	Eat 2 apples as snacks during the day so you eat smaller meals. A bedtime have3-4 prunes or a small teaspoon of Pysellium husk( ISABGUL)

Ravi’s eyes misted with tears when he heard that if he followed this plan to the tee within 100 days we would begin to see positive changes in his body.

I am not too sure about the exercise bit DOC!! I told him to call a trainer and fix 12 sessions a month with the trainer. This way a person is monitoring you and motivating you at all times or join the office GYM with a  BUDDY…challenge yourself to a holiday in Goa. Set goals in 6 months. Loser pays for the holiday…..It never fails to work….better still enrol for the INSANE SUPERHERO WORKOUT…in 8 weeks you are guaranteed to get a killer body.

Ravi is now on the edge of his seat….motivated and drumming his fingers…..suddenly his fingers snap…you know what doc….I am going to ROPE in  Priya…on this vacation idea..She too needs to get into shape…my wife needs this more than me as she too has as stressful a work schedule as me….

Ravi leaves the clinic with a smile, a bounce and  a lighter burden knowing that his health is literally is in his hands….His Nutrition plan was 20 pages long and he was keen to do his planned shopping. I hear him on the mobile as he enters his Car, “ Priya get home soon, and we are going Grocery shopping and making babies next month”.

A few weeks later Ravi walks in for a motivational session and checks his fat percentage. His plan apparently is working with ease. As he steps on to the scale there is a silent confidence in his smile….what’s up RAVI I ask…. He cheekily smiles ..says DOC…I feel like a ROCKSTAR….beep the meter calls out his reading……congrats Ravi you have lost 2% body fat and 4 kgs of weight. As we sit down his blood test are delivered to my desk…Oh WOW!! I exclaim…you are a GOOD STUDENT!!! His blood parameters had all moved downwards!! 4 months of this I can see the GOA holiday happening…

Ravi’s wife sitting next to him is a little jealous as I can see….Priya now confesses…Ryan he has been so disciplined in the last 8 weeks., that I am feeling motivated to do the same. You see I have PCOD( poly-cystic ovaries) and a thyroid issue. I have been on medication but since we got married and I moved to this next software job I have gained 9 kgs and doctor says I am 16 kgs overweight…… I do not want to burden my unborn child with my indiscipline’s of life.

I reply…Your right genetically mothers are at huge fault for their kids obesity factors if they themselves are overweight during pregnancy or eating unhealthy. You know what Priya, we need to get your blood tests done to ensure what’s happening in your biochemistry and then go through the Body assessments as well as your nutrition habits. Then we will work on changing the way you eat!

Priya pulls out her blood test instantly…..ALREADY DONE ..She exclaims….from the corner of my eye I see our Registered Dietician Rashmi Cherian, who specialises in female hormones walk into the room. "Mrs Priya, can we start your assessments" says the no-nonsense dietitian ….and escorts her away.

Ravi turns to me and says…."she is watching me every day and wondering how she can benefit from changed nutrition schedule and supplement program…In fact she has replaced my Tiffin schedule ( Visit Itiffin.in An Intelligent Meal Plan Ordering service in Bangalore for my new concept in eating healthy) with hers too and we now both walk 3 times together in the evening whenever we can or early morning when we both get back from work. It’s a new 45 mins of talk time we actually get and for the first time in our marriage we are bonding!"

Ravi completes his counselling session with me, with re affirmation of his goals, a few changes in his nutrition plan as he got a transfer to a morning shift!! His Circadian Rhythms are going to thank him in the future( Why Circadian Rhythms). I leave Ravi to see how the assessments with his wife are doing.

As I walk in, I hear Priya crying softly…..” Rashmi, I have not been able to lose weight for the last ten years. Ever since I was a teen I was overweight. “  My biggest problem is my Sweets and my love of baking and feeding my husband…and now he refuses to eat what I bake for him……WAHHHHHHH..He no longer loves me….”

I am about to do a 360 and exit the door I just walked in, and Priya confronts me” Ryan, I love what you have done for Ravi….but I don’t know what to do now….” Ravi is a new man and I am afraid I will not be able to change….

BOY OH BOY!!! I am thinking couple nutrition counselling is like being a divorce lawyer especially if both are foodies and overweight!!!

NOW NOW Mrs Priya…..” Ravi loves you beyond measure…he just told me how he loves the 45 mins walk 3 times a week you both get….and that your bonding as a couple on a mental level too….not to mention he said something about feeling like a rock star in Bed”…..PRIYA’s tears suddenly are replaced with a Blushing GRIN!!!

He said that!!!.Priya croons…..I ask, "Rashmi, what’s our Game plan?,.. I switch gears as I need to get this couple healthy…women can be difficult in counselling sessions…."

Rashmi replies in her serious counselling tone "Ryan her Thyroid readings are off but are being treated by the doc, VIT D and B12 levels are low, Folic acid is down and her Cholesterol is also through the roof."

I can see her tears beginning to brim and quickly exclaim…” OH wow!! 50% of the battle is now done! And I see a retreat of the tears replaced with curious excitement….” So you’re saying I can lose weight”

Off course…..VIT D and B12 are responsible for so many metabolic systems and your thyroid being treated is a big boost to your metabolism.  Since you mention you had PCOD condition we want to eliminate all the TRANSFATs in your diet….

Huh? WHO FAT she goes. Trans fat Priya is a type of oil that when reheated its becomes a bad fat and is not good at all for the female hormones. In summary if you and Ravi want to make a baby, I suggest you stick to Rashmi  nutrition choices of oil and recommendations. In fact till you conceive and delivery your baby …NO OUTSIDE FRIED FOODS AT ALL….That’s a BAN.

Later after this session, Rashmi confronts my uncompromising stand on leniency of the food chart. I say Rashmi  "They want to loose weight, have babies, she has PCOD, she has a sweet tooth, husband is a pre-diabetic,  and any deviations will result in no positive results as HUMANS we need around 67 days to make new habits".

Food is consumed 5 or more times a day…..we need to have over 300 meals before a habit or choice or taste is acquired and accepted as a new way of life…Rashmi…who taught you to eat….you mother out of love…not our of capacity or medical requirement…..WE NEED TO TEACH THEM TO EAT TO THEIR CAPACITY AND if they fail with us, they will believe that NUTRITION OR DIET does not work…..We have a lot riding on convincing people that DIET AND EXERCISE change medical conditions for the better. The WHITE COLLARED AC KEYBOARD PUSHING, COFFEE DRINKING, SLEEPING AT DAYTIME generation is in dire need of correct advice and as a Nutritionist I suggest that you have this uncompromising  stance…..

Priya looks a little perturbed at my insistence of no deviation….Even at Parties…Doc!! YES ..I boom and as I leave Rashmi to complete the counselling…” PRIYA, weight train 3 times a week with a trainer, yoga 2 twice a week and walk with your Husband as per his schedule….Workout together…. And for your love of BAKING….Rashmi will send you 10 recipes of low calorie, Low GI savouries…..

I’d like to see a carrot cake next month when I see you….."

CHAPTER 2

Three months later, I am late for my appointment…..as I push the glass door to clinics reception, my olfactory senses detect  mouth-watering smell of Carrot Cake…..I smile….PRIYA & RAVI are seated together in a counselling room with Suhasini and Rashmi in the room eating cake!!! I walk in to a room of laughter….SO who’s trying to corrupt my dieticians….

PRIYA is already up and defending herself by throwing her arms around me saying…..thank you thank you……I spy Ravi out of the corner of my eye gleaming , short hair, arms looking pumped and as PRIYA pulls away I see a visibly fitter Priya…. DOC I have lost 5 kgs… and feeling so fit.

Suhasini says…."RAVI is no longer pre diabetic with a score of 5.9 on the HbA1c, and all other parameters are normal".  RAVI interrupts…and down by 4 more kgs….Our GOA TICKETS ARE Booked and Priya is paying…

Rashmi quickly adds to the good news that all Priya’s deficiencies are in place and that her Doctor is very happy with their progress.

So are you Happy now Priya? I ask… she replies…Over the moon…In fact doc, My elder sister is now jealous of the way we have changed in the last 100 days and is wondering what secret SPA treatment we are on…..

PRIYA and Ravi visit us every month for assessment and new nutrition plans.  Their reason is that a visit to the nutritionist keeps them motivated and on track. As I write the synopsis of this case and close the medical case and open a Holistic Case,  I  seem at unease.  There are over 60 million white collared youngsters out there working with the same conditions as RAVI and Priya.  WE are becoming a superpower…but an unhealthy superpower of 30’s and 40 year olds who are obese, diabetic and hypertensive….Everybody will be wealthy and all needs will be met. But many of us will die young because of our indiscipline to being healthy and living wisely. Our kitchens and mind-sets need a new plan…

TO GET YOU AND YOU FAMILY ON A LIFE CHANGING NUTRITION PLAN PLEASE CALL ME ON +919743430000 or email me at ryan@quanutrition.com. Please mention this article in my blog to get a special family discount at QUA NUTRITION. 
WE counseling families via phone or SKYPE all across the world via our Satellite Clinic.

- Names and Identities have been changed of our clients  to maintain Privacy and confidentiality of our clients.