VEG DIET for SPORTS PERSON - Is it neccesary to convert to Non-veg?

Working with powerful athletes who are vegeterian involves a belief that as a nutritionist you can guide performance from nutrition from both schools of thought...Both VEG and NON-VEG. Watch me guide people via a TV interview.

KILLER KANTEENS- Is your Child eating Poison at School? Are you packing the Tiffin box right?

A study by the School Food Trust has revealed that over 40% of lunchboxes don’t contain a single piece of fruit or vegetable that could count towards the kids’ 5-a-day.

All that your child really wants is a change from mundane everyday food. And with limitless food options available at our disposal, why do we insist on providing our child with the same food every day? Even vegetarian options can be limitless - all you have to do is cook the same vegetables in a different way, and the entire taste and appearance changes.

Food is not just a feast for the taste buds. While we may believe it targets just one sense, it in fact targets the sense of smell, of sight, of taste and yes, of touch as well. Think about it - mushrooms do not have much of a taste by themselves, but their texture is what makes them so delectable.

Like all parents, you mean well, but just run out of ideas every now and then as to what to pack into your child's lunch box. So here are a few healthy and tasty alternatives that your child is sure to love.

Monday

Skip the white bread. Opt for brown bread instead. Visit the neighbouring bakery for a variety of options. If your child does not like regular brown bread, pick up a foot-long (baguette, roll) or pita instead. Use the same ingredients you always use while making your child a regular sandwich, but put them in a foot-long instead. Add some mayonnaise, and your child will gobble it up.

Tuesday

If your child likes home-cooked soup, instead of sending your child daal, try sending him soup today with garlic bread or cheese toast. (Avoid making soup from packets as they are not as healthy as fresh soup). Once again, instead of sending him regular bread, pick up multi-grain or mushroom bread for him.

Wednesday

Watermelon and papaya cubes, kiwi and apple slices, strawberries and grapes make a tasty fruit salad. So if your child likes fruits, let his lunchbox contain some fruits today and at least one other day of the week. You could also take pineapples, cherries and cheese cubes and string them together on a toothpick. It looks exotic and contains a multitude of nutrients to benefit your child.

Thursday

Instead of water, let your child take sweet lime water (nimbu pani), buttermilk or coconut water in his water bottle a couple of times a week. Send him his favourite vegetable (subji) wrapped up in a chappati, in the style of a frankie or roll. Better yet, substitute chapattis with lightly fried (in ghee) parothis.

Friday

Most children love peanut butter sandwiches. Peanut butter is not locally available in India, and you may have to buy imported peanut butter. Optionally, it is easy to make peanut butter at home. All you need is a grinder. Take two handfuls of peanuts, a couple of garlic cloves and a little salt. Combine ingredients in a grinder and grind them till you have a paste. You can even add a little butter or oil. If your child likes it spicy, add a little red chilli powder.

Saturday

Give your child a baked treat! Vegetables baked in white sauce. Instead of using maida in the white sauce, use regular wheat. It will be just as tasty, and incredibly nutritious.

Use wheat flour instead of maida in any form, be it pasta or bread.

Running Nutrition - Tips for those preparing for a 21 Km

Everyday I talk to people about eating for performance. At Goa recently I delivered a 1hr lecture to Marathon runners and what they need to be doing from a nutrition perspective. My sports Nutrition plans are available across the world and delivered by our team of sports nutritionists via phone, skype or in person at our clinics.

Secrets to CODE better - A techies Guide to Better Nutrition!

Techies like to eat more than 2,500 calories daily. 

The culprit for techies' poor diet could be being forced to snack on the job due to their long working hours..

IT workers' voracious appetite could also be an attempt to take on board fuel and stay awake, as the majority of those surveyed get just six hours of sleep each night.

BPO / KPO / and whatever other PO's are out there...........these employees better take good care of your health. It is no secret that, working at 24X7 environments long term can be detrimental to health. However, being health conscious can limit the harm. Experts are in agreement that a healthy diet, regular exercise, stress management etc. will help. And what more, they are asking employers to help employees with this matter. My own brother Kevin is a Victim of this new Age Revolution…Its the 21st Century Industrial revolution, where Brick laying now is behind computers during the GRAVEYARD SHIFT. I am watching the Spiralling journey of his career only go up, with his Health going the opposite way.

Though 24X7 work environment is not exclusive to the BPO industry, it is the most talked about. Is the call centre processes designed to fit the technology & not the health of the workers. Is it about outsourcing health problems along with the work?

Companies have now increasingly become vigilant of the health concerns of its employees, as they have realised the importance of a healthy workforce. The mantra chanted across the sector in India is healthy employees can only keep an organization in a good financial health.

Creating a healthy work environment is a win-win for both employers and employees, agree many HR managers. Healthy employees are more productive, is another unanimous voice across the industry. Given the various benefits, it will definitely contribute to build BPO into a $30 bn industry by 2012, employing TEN million operators.

Long working hours, permanent night shifts, incredibly high work targets, loss of identity are the dark clouds that threaten to mar the "sunshine call centre" industry in India.

The management across the sector is increasingly getting aware of occupational hazards associated with the job. The rejuvenation process for the employees is picking up the pace but dearth of innovative techniques can be felt. Although, employees in large Indian corporates are getting adequate facilities but small companies are still gearing up to provide employees with proper working conditions.

Though the industry denies that absenteeism is connected to health concerns, the bottomline remains illness & fatigue as common reasons.  Many companies are providing for healthy lifestyle practices within a healthy physical & social environment. Health education & awareness forms the core of numerous facilities that the sector provides for its employees.  Awareness generation has to be at the motivational level so that the impact affects not only the work but also the employees in general.

It is very important to educate the employees about correct lifestyle especially in diet patterns & exercise as the after effects, imbalances & complications show up in long term. I believe that continuous variability in the shifts can have major implications and the industry should guarantee a single shift with fixed week offs for a period of time so that it is easier for the employees to fulfill both their biological needs & social obligations.

We got to make smart choices in what we eat so that the body remains fit and helps in coping with the day to day stress & demands of 24X7 work scenario. Health concerns as one of the major reasons for attrition in the sector  as I recently found out from my Brother.

What can you DO?

1. It is quite pertinent to make an instant switch to items, which are non-fatty in nature and are easily digestible. i recommends oat based meal, brown rice & daliya. Suggest avoiding heavy dinners, strongly advocates increase in the intake of sprouts, curd, roasted snacks & fruits in daily meals. 
2. Instead of fizzy drinks, nimbu pani & light tea are healthier options.
3. In addition, exercise is a must for a healthy body & mind. Get a Personal trainer. Stop blaming the world for your miseries. Take control of your responsibility towards discipline. Your body is a TEMPLE its about time you worship it.
4. Instead of blaming a certain situation, a little care & attention in managing what we eat everyday will not only increase productivity at work but also bring in better work life balance. 
5. Also the organisation needs to be sensitive towards the health concerns of the employees PERIOD.
6. Apart from a need for an explicit & relevant regulation & guidance specific to the industry, health risk assessment and its control is a must. Length & frequency of breaks should be specified along with counseling to strike a balance between physical & mental rhythm to synchronise the body clock.

So, if working 24X7, switch to fruit parties from Pizza & pakora parties not only at office but outside too.

 A healthy body inculcates creativity & improves productivity. Reasons enough to gear up.

PLEASE SHARE THIS ARTICLE ON YOUR PAGE IF YOU KNOW YOUR FRIENDS DO WORK IN THE GRAVEYARD SHIFT.

The Worlds Best ALL ROUND Nutritional Supplement- WHY ASTAXANTHIN ROCKS?

I love Asataxanthin. If I had a daughter she would be named Astaxanthin!

Its one of the most potent anti-oxidants found on the plant and its an all-rounder when it comes to your health. Astaxanthin is found in micro algae, yeast, salmon, trout, krill, shrimp, crayfish, crustaceans, and the feathers of some birds.

I take 2 capsules of 6 mg every morning. Why? Read my conviction based on the below.

weight loss secrets with Ryan Fernando!

CALL 080 3232 9292 and speak to my dietitians on how my personal plan works to change your life.

Home Made Natural Protein Shake

Many a times I have mixed Protein shake from a big Jar. Powdered Convenient and tasty. 

However as a nutritionist sometimes I think...I should do this naturally.... Why am I not using my science to help me do it naturally? 

Well here goes...a way you can make a protein shake naturally .....I just hope my supplement friends don't crucify me.

Is your breakfast killing you? : Nutrition - MensHealth

CLICK HERE TO READ  >>>
Is your breakfast killing you? : Nutrition - MensHealth

As India's leading Sports Nutritionist, I meet a lot of people with Gluten or Suspect Gluten allergy. A recent article in Men's health helps Unravels the journey to discovering whether you are or Not....a Gluten Geek!

Its important that you know whether you have an allergy via a blood test. Most people do not detect this and pound their pound into weight GAIN submission via wheat, oats, Protein shakes and weight gain Shakes.

I know I have submitted my skinny self to this over the years as a Sports nutritionist. You need to look the part, is what I tried to convince even myself. Sometimes you just do more damage to your system.

Your genetically programmed. I can help you with a 30K gene test to determine the basics. The rest should follow this strategy! I can be reached at ryan@quanutrition.com

Sports Gene Testing In India

At QUA NUTRITION our Olympic Sports Nutrition plan has a battery of Nutrigenomics indicators. We have been promoting Testing for genetics, Blood chemistry testing to know current performance status and dietary recall to help build a solid NUTRITION plan.

Our Nutritionists also work with me to build a legal Supplement strategy. Both for growth as well as performance. My article in the TIMES OF INDIA was recently published to guide parents when admitting your Children to sports they need to decide alteration of NUTRITION and EATING patterns in the child so that the nutrition meant for growth is not diverted to training, thereby stunting growth....both mentally and physically.

The investments in your Child Nutrition plans is equivalent to a years fee in any school. However the learning from this is life long as your CHILD will now eat with a plan in place. Both from a health perspective and a Sports Performance. 080 3232 9292 call to know more about Nutrition for your wellbeing.

PCOD DIET tips for Women with PCOD ( Polycystic Ovarian Disorder)

Polycystic ovary syndrome (PCOS) is one of the most common female endocrine disorders. PCOS is a complex, heterogeneous disorder of uncertain etiology, but there is strong evidence that it can to a large degree be classified as a genetic disease. PCOS is characterized by high levels of androgens (male hormones such as testosterone) from the ovary and is associated with insulin resistance. Small cysts called poly cysts usually, but not always, surround the ovaries and appear like a strand of pearls on an ultrasound examination. The cysts develop from hormonal imbalances. 

The terms Polycystic Ovary Syndrome (PCOS) and Polycystic Ovarian Disease (PCOD) are commonly used interchangeably. The term Polycystic Ovary Syndrome is used commonly because it more accurately reflects the complex signs, symptoms, and nature of this condition, namely that of a "syndrome". Syndrome is the favoured term because it alludes to the varied signs and symptoms but does not imply a precise cause of the condition, as for PCOS the exact cause has yet to be determined. This definition is in contrast to that of a "disease", which commonly implies a specific cause for the condition. An old term for PCOS that is not used currently is the Stein-Leventhal Syndrome. 

The principal features are anovulation, resulting in irregular menstruation, amenorrhea, ovulation-related infertility, and polycystic ovaries; excessive amounts or effects of androgenic (masculinizing) hormones, resulting in acne and hirsutism. In addition, women with PCOS appear to be at increased risk of developing the following health problems during their lives: 

 Insulin resistance

 Diabetes

 Cholesterol and blood fat abnormalities

 Cardiovascular disease (heart disease, heart attacks and stroke)

 Endometrial carcinoma (cancer)

The symptoms and severity of the syndrome vary greatly among affected women.

PCOS produces symptoms in approximately 5% to 10% of women of reproductive age (12–45 years old). It is thought to be one of the leading causes of female subfertility and the most frequent endocrine problem in women of reproductive age. It can occur in girls as young as 11 years old.

CAUSES:

The cause of PCOS is unknown. But most experts think that several factors, including genetics, could play a role. Women with PCOS are more likely to have a mother or sister with PCOS. Some theories suggest that women may develop PCOS from being exposed to high androgen levels in the womb.

A main underlying problem with PCOS is a hormonal imbalance. In women with PCOS, the ovaries make more androgens than normal. Androgens are male hormones that females also make. High levels of these hormones affect the development and release of eggs during ovulation.

Researchers also think insulin may be linked to PCOS. Many women with PCOS have too much insulin in their bodies because they have problems using it. Excess insulin appears to increase production of androgen.

PERSONALLY I feel its the COOKED OR FRIED OILS IN THE DIET. ELIMINATE THIS AND 50% of your condition should show improvement. I know we did the same for my wife and with PCOD at 36 she conceived naturally. Though we started the process of eating and exercising healthy 2 years prior.

WHY SHOULD A WOMAN BE CONCERNED?

PCOS is linked to the development of chronic diseases later in life such as the metabolic syndrome type 2 diabetes, heart disease, hypertension, and endometrial cancer, so early recognition and treatment are critical to prevent these conditions. Because most adult women with PCOS aren’t diagnosed until after seeking help with infertility, early detection in adolescence could prevent financial and emotional hardships down the road. 

Many of the signs and symptoms of PCOS can be detrimental to a young woman’s body image, particularly weight gain, excessive hair growth on the face and body, dirty looking patches on the skin called acanthosis nigricans (all of which are clinical markers of hyperinsulinemia), and acne. Such symptoms can negatively impact the emotional health of adolescents at a time when self-image is developing. In addition, mood disorders are common among girls with PCOS. Such disorders typically stem from hormonal imbalances or struggles with body image. Not surprisingly, many girls with PCOS suffer from eating disorders as they attempt to manage their out-of-control weight gain, mood, and body image issues.

DIET - START HERE FIRST WITH A DIETITAN

There is no cure for PCOS, but there are lots of ways to treat it. Regular exercise, healthy foods, and weight control are key treatments for PCOS. Medicines to balance hormones may also be used. Getting treatment can reduce unpleasant symptoms and help prevent long-term health problems. 

The first step in managing PCOS is to get regular exercise and eat heart-healthy foods. This can help lower blood pressure and cholesterol and reduce the risk of diabetes and heart disease. It can also help you lose weight if you need to.

 Try to fit in moderate activity and/or vigorous activity on a regular basis to lose weight and improve insulin response. Walking is a great exercise that most people can do. 

 Very low carbohydrate diets are not recommended, but in some people with PCOS, reducing the amount of carbohydrate can help. The balance of carbohydrate and protein you need is very individual and depends on your degree of insulin resistance, your weight loss goals and other factors. 

 Restrict intake of those carbohydrates that trigger more hunger or cravings (i.e. refined sugar, sweets, candies or chocolates which triggers craving for some people). Choose dates or honey to meet your sugar cravings.

 Try to select lower glycaemic index foods such as whole grains (jowar, bajra, whole wheat, green vegetables, etc.) as they will cause a slower rise in blood sugar levels. For example, oat flakes or wheat daliah (10 gm fibre/1/2 cup) has a lower glycaemic index than cornflakes (1 gm fibre/1/2 cup). In simple words, add fibre in your diet by selecting wheat breads over white breads, wheat rotis over rice or maida naans, fresh fruits over fruit juices.

 Choose lean protein foods which are low in saturated fat. This includes fish at least two times a week (pay attention to certain types of fish while you are trying to conceive, pregnant or breastfeeding, see note below). Examples of lean protein foods include fresh or canned fish, chicken with the skin removed, pork with the fat removed, lean red meat (without fat marbled through the meat) with visible fat removed, eggs, nuts and legumes. Limit fatty meats including sausages and salami.

 Drink at least 8-10 glasses of water per day as a high fibre carbohydrate intake can cause dehydration. 

 Avoid saturated fats by choosing low fat or fat free dairy products and spreads, white meat and fish, and lean cuts of red meat. Look for monounsaturated oils (such as olive, corn, or canola oils) and omega 3 fats -fatty fish (such as bangda, rohu, sardines, and surmai), flaxseed, and nuts as these fats are heart friendly.

 Limit foods containing Trans fatty acids, especially deep fried restaurant foods and commercial products not labelled Trans free.

 Make sure you are consuming enough foods high in calcium. Recent research has shown that food high in calcium may help with weight loss and be beneficial for high blood pressure and reducing your risk of heart disease. Aim to have 2-3 serves of dairy foods each day.

 Aim to eat 25-30 grams of fibre per day. Introduce fibre gradually to your diet to minimize gastrointestinal upset. Choose vegetables such as broccoli, lettuce, celery, cabbage, etc., fruits like strawberries, grapefruit, apples, cherries, peaches etc. & legumes such as fresh cooked kidney beans, soy beans, lentils, black eyed peas, chickpeas, and lima beans.

 Limit salt intake (aim for less than 2400 milligrams of salt per day). Use lemon juice, mustard, vinegar, pepper, herbs and spices instead of table salt to season foods.

 Minimize intake of processed foods. 

 Drink less alcohol. There is no need to cut it out of your life completely but if you can limit your intake to 5 units per week you will be greatly reducing your intake of excess calories and excess sugars which will cause your cells to release more insulin to break down. Reducing your alcohol content will also improve your chances of conceiving if you are trying for a baby with PCOS.

 Quit smoking. Women who smoke have higher androgen levels that may contribute to PCOS symptoms. Smoking also increases the risk for heart disease.

The above are just a few tips to guide you on a healthy path and to fight PCOS. An individualized diet strategy shall aid in lowering weight, decreasing the insulin resistance and also to improve your heart and overall health

HOW A DIETICIAN / NUTRITIONIST CAN HELP IN PCOS?

There is no one size fits all best diet for women who have been diagnosed with Polycystic Ovarian Syndrome (PCOS), but there are general diet / healthy eating guidelines for PCOS to guide you and help you lose weight and improve symptoms.

The best approach to finding the best PCOS diet for you is to have a Registered Dietician / Nutritionist develop one which takes into account your food preferences, lifestyle, medical history and other individual circumstances. This will give you the best approach to meeting your individual dietary goals, as well as provide you with an opportunity for on-going education, encouragement and support.

TESTIMONIAL FROM THE CO_FOUNDER DEVIKA MOHAPATRA

"After months of struggling with increasing weight and acne, I discovered that I have PCOD. However, like with all conditions medication helps in curing the issue, but not the weight and acne... 

After searching for a long term solution, I enrolled into a 100 days plan with qua nutrition. I don't know which plan to take, however it dint matter, as the plan was customized for me. They took note of all my aliments, doctors’ prognosis, medication, my goals and what I wanted and worked on the same with me. in 100 days, I had lost the weight that I had gained ( 4 kgs ), reduced my medication dosage ( to my doc's surprise ), was fitter and better. I extended my plan to the annual plan and in another 3 months i was leaner, had flawless skin and no PCOD and hence ready to start my family. I however, now a firm believer of the food nutrition concept, decided to be perfectly healthy inside before I started a life inside me.

I aligned my body with the help of the dietician to be at its best health and nutritional content. my diet was re planned to enhance my fertility rates, become more robust, remove all small kinks in my nutritional deficiencies and fuel my body on taking the extra responsibility. 

Now that I am carrying, I extended my plan to include my child and myself in the best nutritional plan. So that I am sure that when my child is born I have armed it with the best nutrition that it can have and I have done the same for myself. 

After about 1 1/2 yrs. of me being with the Qua plan, I believe that believing in them is the best gift that I have given myself and my family."

So speak to us today for professional advice about what to eat for PCOS, weight loss & fertility. Whatever your health goals, the support of a QUA Nutritionist can help you achieve them. The QUA Nutrition Clinic has been created because nutrition is a complex field and sometimes things are not as easy as just eating a few extra carrots!

Our team of experienced and dedicated nutritionists are trained to help guide you through the mine field of conflicting nutritional information available. We are all biochemically unique and our nutritionists work with you as an individual, often using laboratory tests, to discover where your personal imbalances may lie.

To have a chat or book an appointment Click here or

Please call us on 

+91 9743430000

or email ryan@quanutrition.com.