Qua Nutrition - How small tips in Nutrition can Change your Performance in Life

SHIFTED TO ryanfernando.blogspot.com

2011-02-14T04:03:00.001-08:00

I am moving all my posts to my personal ID http://ryanfernando.blogspot.com/

See you there.

Cholesterol and THE ACTION PLAN!

2010-08-16T21:57:00.000-07:00

OK folks. People are concerned about cholesterol because they don't want to develop arterial blockages. Total cholesterol is not important. But there are really two important issues: 1) inflammation (determined by measuring by "tri-sensitivity" C-Reactive Protein "CRP" and Lipoprotein(a)) and 2) on your ratio of good cholesterol vs. bad.

Long-term inflammation in the arteries causes cholesterol deposits and plaques to form (especially if your lipid panel ratios are bad) and is most likely caused by: a) chronic infection (such as poor dental hygiene or root canal abscesses or intestinal yeast infections, etc.) and/or b) by eating foods to which you have an allergic reaction (for me that is corn starch/corn syrup) and/or c) by eating a lot of commercially raised meat and dairy products.

So, address the infections and gingivitis, avoid allergenic foods, and avoid foods that push your omega 6 levels up. The commercially raised, grain fed meat is very high in Omega 6 fatty acids (which encourage your immune system to form inflammatory compounds that cause systemic muscle/joint pain and inflammation in the arteries. Keep in mind, arteries are lined with muscle as well).

Good vs. Bad ratios of LDL and HDL and Triglycerides: a "bad" lipid panel is primary caused by diet and lifestyle. Eating lots of grains and commercial meat and dairy, alcohol, caffeine, etc, will elevate you LDL and lower you HDL and will cause inflammation. Lots of sugars and lack of exercise will also cause your LDL and your Triglycerides to be elevated. Seek out good fats such as olive oil, grapeseed oil, almonds and almond oil, and coconut oil.

Here's the program I developed for my father. It has worked so well his doctor took him off of statins:

Regular exercise at least 3 times per week, preferably staying in your target heart rate zone for 20 minutes.
Cut the junk food (cakes, donuts, candy, cookies, processed foods) and fried foods (especially fried in corn oil and commercial vegetable oil)
Cut the caffeine and smoking
Eat whole foods, raw foods (fruits and vegetables, preferably organic but always fresh as possible)
When eating meat, eat grass fed, or just avoid RED MEATS...go with Whites meats. Fish is best
Minimize dairy products, especially junk dairy products and ice cream

Supplements:
The following two formulas were specifically chosen to complement one another:

1. Shudh Guggal with Amway B complex Tablets(Guggal Lipids and Niacin formula)

Fish Oil for Omega 3 (PCB and Heavy Metal Free )
Krill Oil (Newer to the scene; optional. Studies show excellent results. Very expensive.)
Grapeseed oil (for dressing and cooking, but at least a tablespoon per day is preferred)
POM Juice daily

Get your full lipid panel checked every 3 or 6 months, along with CRP and Lipoprotein(a).

Additionally, ALL men, plus women over 50, you should donate blood periodically to keep you iron (Ferritin) levels down. Why do men get heart disease earlier than women? Because women lose blood every month normally until menopause so they iron levels are naturally lower. Oxidized iron in the blood stream is a contributing factor to coronary heart disease.

Lastly, anyone over 50 and all who may be on a Statin drug, please take your Co-enzyme Q10 (ubiquinone). Newer to the market is Ubiquinol, which is the lesser stable but more bioactive form of Q10. Taking a 50/50 mix is good. Get 100 to 200 mg/day.

Inflammation and a healthy lipid panel are the two keys. That is why diet and lifestyle go hand in hand. Enjoy

Ten Best Supplements of 2010 - Number 10

2010-07-11T08:12:00.000-07:00

I have been away for a while now! Having gone through my list, i realised that most people were asking me about this new age phenomena of feeling tired or never having enough energy to get through the day. We as nutritionists advise people to eat 5 servings of fruits or vegetables per day. Guess what most of us don't even get 2 or a max of three servings a day!

Therefore I recommend a VIT B Complex tablet. Why? Below are the list of the B Boys!!! and these guys are washed out of your system everyday as they are water soluble. So you need to be topping up every day.

The Vitamin B Complex comprises of the essential B Vitamins - Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 plus the vitamins Biotin, Choline and Inositol.

So what you may ask?

QUESTION: RYAN WHY DO I FEEL DOWN AT THE END OF THE DAY?

1. Energy Production

Vitamin B1 is needed to help convert the carbohydrates we eat into glucose. The following B Vitamins are needed at a cellular level to convert glucose into energy - Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Biotin. A Vitamin B deficiency in any of these vitamins can lead to decreased energy production, lethargy and fatigue.

2. Healthy Nervous system

The Vitamin B Complex is essential for the healthy functioning of the nervous system. Vitamin B5 is needed for the correct functioning of the adrenal glands and the production of some hormones and nerve regulating substances. Vitamin B1, Vitamin B6 and Vitamin B12 are essential for the regulation and correct functioning of the entire nervous system including brain function. Vitamin B9 is essential to prevent neural tube defects to the foetus during pregnancy. A deficiency in any of the Vitamin B Complex vitamins can lead to feeling stressed, anxious and depressed.

3. Good Digestion

The Vitamin B Complex is essential for correct digestion, production of HCl (Hydrochloric acid) and to assist in the breakdown of fats, proteins and carbohydrates. Especially vital for good digestion are Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6. A deficiency in any of these B Vitamins can lead to impaired digestion and deficiency of essential nutrients.

4.Healthy Skin, Hair and Nails
The Vitamin B Complex is essential for correct RNA and DNA synthesis and cell reproduction. As our Skin, Hair and Nails are constantly growing and renewing themselves we need the following B vitamins to ensure the good health of these structures - Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Biotin and Choline. Deficiencies of any of these B Vitamins can lead to dry, grey skin, dermatitis, wrinkles, acne, rashes, falling hair and weak, splitting nails.

5. Synergy

The B Vitamins work so closely with one other that a deficiency in any one B Vitamin can lead to poor functioning of any or all of the others even if they are in good supply. Always take the B Vitamins in a Complex and then top up with any individual Vitamin B, if needed.

Extra Tip

B Vitamins are water-soluble which means any excess will be excreted through the urine. This also means that B Vitamins need to be taken on a daily basis, as the only one we can store is Vitamin B12. Taking a high dose Vitamin B Complex (50mg - 100mg) daily can turn urine a bright fluorescent, this is perfectly safe and normal so don't be alarmed!

I call it the LOO TEST. If it ain't Yellow!! your missing the B boys!!

May the Qua be with you.

With this I end the TOP ten supplements of 2010. If you have gone out and added them to your breakfast table great. If not, well get this " 50 mg of Vit C per day for 20 years was found to decrease the risk of Heart Disease by 60%" Lets chat in 20 years and we may have your doubts answered.

Ten Best Supplements of 2010 -Number 9

2010-04-19T01:18:00.000-07:00

Everybody is going to love me for this supplement. At number 9 my vote goes to RED WINE.

I grew up in a household where alcohol was introduced responsibly and still remember that my mother use to say that Red wine is good for your heart and blood. In the old days Red wine was associated with Red blood and the more you drank the healthier you became. However in today's world of science we now know the real benefits. But it isn't the alcohol in the wine that provides a health benefit but the anti-oxidants, the red wine polyphenols, anthrocyanidins and resveratrol.

Resveratrol, in particular, has been demonstrated to be a potent anti-oxidant (about 20-50 times as effectively as vitamin C alone) and act synergistically with vitamin C enhancing the effects of each.

The effects are far and wide and some of them are

* Reduced risk of death from nearly all causes: European researchers suggest that moderate daily intake of red wine (1-2 glasses) has a protective effect on all-cause mortality. According to studies from France, UK, Finland and Denmark, moderate consumption of wine is more beneficial than that of beer or spirits. So say cheers to a glass

* Smoking: Acute smoking significantly impairs vessels' natural ability to relax, or vasodilate. Red wine, with or without alcohol, decreases the harmful effect of smoking on the endothelium - layer of cells that provide a friction-reducing lining in lymph vessels, blood vessels, and the heart.

* Heart disease: One of the well-known and most studied benefits of red wine is its heart protective effect. Moderate consumption of red wine on a regular basis may be a preventative against coronary heart disease. Scientists believe the red wine reduces the risk of coronary heart disease by reducing production of low density lipoprotein (LDL) cholesterol and boosting high density lipoprotein (HDL) cholesterol.

* Blood clots: Red wine produces anticlotting, or antithrombotic, action. Light to moderate consumers of wine have lower levels of protein fibrinogen which promotes blood clot formation.

* Atherosclerosis: Red wine may prevent the initiation and progression of atherosclerosis (hardening or "furring" of the arteries). Atherosclerosis starts when blood vessels begin to lose their ability to relax. Both the alcohol and polyphenols in the red wine appear to favorably maintain healthy blood vessels by promoting the formation of nitric oxide (NO), the key chemical relaxing factor that plays an important role in the regulation of vascular tone.

* Hypertension: Excessive alcohol consumption is generally considered a risk factor for hypertension. However, there is some evidence of favorable effects of red wine on blood pressure. Two glasses of red wine (250 ml), taken together with the meal, lower post-meal blood pressure in hypertensive persons.

* Kidney stones: Red wine intake reduces the risk of kidney stone formation.

* Alzheimer's disease: Moderate wine drinking correlates with a lower risk for Alzheimer's disease. Researchers found that resveratrol, a red wine polyphenol, produces neuroprotective effects.

FOR Teetotaler

To get the health benefits of red wine without the negative impact of alcohol, you can purchase resveratrol and mixed red wine polyphenols in capsules. One capsule of red wine polyphenols is approximately equal to the polyphenol content of one bottle of wine. Resveratrol is the isolaed component that is recognized as the source of the known health benefits of red wine. One to two capsules per day is the recommended dosage. WHOLE GRAPE EXTRACT is the way to go.

May the Qua be with You!

TheTen Best Supplements for 2010 - No 8 is running !!!

2010-02-19T04:43:00.001-08:00

Common colds have to be the most common ailment a person can experience in a year. I keep a scribble in my diary on the number of colds I get in a year. For 2010 I am already down by one at the beginning of the new year.

So how do I shorten a COLD? How do I prevent it? Most people will tell you Ginger, Pepper, Honey, Garlic, tumeric, saffron etc etc....People who have no knowledge of medicine or the human body will suddenly become Doctors on this subject. Biochemically I am sure that its the IMMUNE system that keeps disease at bay.

The Medical Secret that I discovered when you train athletes is that your Muscles protect you against a cold. Have you ever noticed that when you get that cold, your body aches or rather your muscle ache. Whenever you are the most overworked you catch a cold or when you have not eaten well or overdone it. Well its all in the muscle.

You see the Muscle is made up of 60% glutamine. GLUTAMINE is an amino acid that preserves muscle. GLUTAMINE is also the Amino acid that fuels the development of the immune system. Getting CONFUSED!!! Well GLUTAMINE has two masters, Muscle and the Immune system. In good times, the GLUTAMINE is able to serve two masters, whilst in times of stress and low energy, huge work loads or environmental exposure, Glutamine can only serve one master.......THE MUSCLE> So guess who feels left out...YUP Your IMMUNE SYSTEM.....its now a teenager throwing its tantrum and says " I ain't lifting a finger to help you".

THE VIRUS which is all pervasive and Ubiquitous....meaning all over the bloody place 24/7 ...365 days of the year come rain or sunshine is just waiting for this Tantrum by your immune system.

THE COLD VIRUS IS NOW saying " I am going to a party"...and begins its invasion

I know its gets confusing, but what you really need to take away from this is that if you have a cold, Feed your Muscles and your immune system with Glutamine.

SO my NO 8 Supplement of the year is PURE FORM GLUTAMINE> Just 5 gms in a glass of juice every 4-6 hours when you have a cold and BAMMMM the next day you are so much better. Yes I do advise a COLD TABLET to push the symptoms of Suffering into the background.

Your GRANNY said have hot chicken SOUP....well the Protein in the chicken will form an AMINO ACID broth that fuels your immune system. Voila granny new science.

Now if you add glutamine in addition to all of your remedies listed above, no cold virus has a chance in hell to turn that watery nose into a green phlem sticky uncomfortable mass in your nose.

MY SECRET FORMULA

DR NUTRITION FORMULA

500 mg of VIT C Celine 3 times a day
1 ZEVIT ( Zinc Supplement) 1 tab at Breakfast
Honey and Ginger powder 1 tbspoon thrice a day
5gms Glutamine with Juice Every 4-6 hours
I D cold Tablet 1 every 12 hrs ( not before sleep)
Steam Inhalation if your already succumbed to the VIRUS ATTACK
3 Tablets of Triple Guard Echinacea from AMWAY or SEPTILIN from Himalaya.

OH! Heads up, IF YOU FEEL THE COLD COMING ON>>>> and you act almost immediately( withing the hour of the first sniffle or dripping nose) with the above, MONEY BACK GUARANTEE if it fails. ( like anybody pays me for this advice)

I am smiling right now, cause the guy next to me on the train is sniffling!!!

May the Qua Be with you.

Ten Best Supplements of 2010 - Number 7

2010-02-08T02:25:00.000-08:00

After Bio-energised water, I got a friend asking me, well Ryan how much should one spend on Dietary supplements. Now this got me thinking. How much should one really spend on one's self. The best judge of this should be you. My equation is based on the fact that I know these are vital to living well or not surviving. So in essence how much would you be willing to pay for Luxury? Do you buy the higher end version of a car? Do you choose the best seats at a Movie? DO you buy the best quality Flour? Is your Child going to the best school or the average one? YOU DECIDE what your health is worth. If you can spend 2000Rs a month on a Mobile Bill, something that did not exist ten years ago of if you buy that PUMA shoe at 8999/- when you bought Power in 1996, then you know you are living well. So why not the same for a supplementation programe.

Well for Omega 3 so far, I have a fan in a follower, who said " My hair has stopped falling". One of the million benefits of this list of top 10 supplements.

Well for NUMBER 7. It's GREEN TEA. Yes I did get bashed up for all the expensive ones so Seven is something all you followers need to have in your home or on your office desk.

How to get it done? Just soak a few leaves or a teabag in hot water ( Boiled and the flame turned off) simmer for 30 secs and then remove the green tea leaves/tea bag.

The benefits

Currently, scientific testing has revealed the following:

- reduction in heart disease.
- reduction in bad cholesterol.
- increase in metabolic rate / fat oxidization.
- prevention of the death of brain cells – meaning less chance of Alzheimer’s or Parkinson’s diseases.
- lower incidence of cancers.
- helps in weight loss.

As you can see – the potential health benefits from just drinking a cup of green tea can be tremendous. However, these benefits are not felt at their maximum level, until you begin to consume large amounts of green tea every day. For an adult, this would amount to around 8 cups per day.

WOW ...8 cups is lot of trips to the loo!!!

To get around this, health food companies are now producing supplements with green tea as the active ingredient. By providing green tea in supplement form, a person is able to reduce the need for multiple cups of green tea every day, whilst maximizing their intake of green tea extract.

Generally, one green tea supplements tablets or serving will give you around about 8 cups worth of the vital polyphenols which are contained in green tea. Don’t know what a polyphenol is? Let’s get into the science of green tea now.

The Science of Green Tea.

As we previously said, many people know that green tea is good for you, but they don’t know how it actually works or provides the health benefits that it does. Therefore, a scientific breakdown of green tea is necessary, so that you can fully understand the way in which green tea interacts with the body.

The most important component of green tea is something called a polyphenol – which is a substance also known as a catechin. It is generally understood that the consumption of polyphenols are able to improve your health in numerous ways such as with the factors listed above.

The way that green tea acts with the cells on a biological level is complex. All you need to know is that the polyphenols act to strengthen immune and body cells, whilst weakening intruder cells and cancerous / tumor cells. The effectiveness will be clear. It means that the body is now stronger and more able to fight off the diseases caused by the opposite.

Green tea extracts are available in most high end shops today that sell supplements. Go out and buy one. Whenver you feel it pop a tab. Or like me get your Office boy to brew you one at 11 am and then another at 4 pm. 8 is wonderful, but 2 is better than none.

May the QUA be with you.

Ten Best Supplements for 2010 Contd

2010-01-22T05:13:00.000-08:00

In Continuation to the list of the ten best Supplements for 2010, I have to add an odd supplement. Something that no Nutritionist till date has recommended in their Diet charts or supplement regimes. In this case its got something to do with 70% of your body or 70% of the Earth. Yes that's right the Ubiquitous WATER.

WATER, AQUA, PANI, TANI, what i call " BLUE GOLD". Yes WATER!!!!

But the water I recommend is not your Tap water, Not Mineral Water, not the GANGA JAL, ZAM ZAM or Lourdes Water.

The water we get from bottles, taps , filters etc have at some point gone through a pump. It has been discovered that the Electrostatic vibrations and churn of water through the pumps destroys the Crystalline structure of water.

Now this is very interesting, because on researching it further it has been found that people who drink from wells/springs or directly from mountain source have a longer healthier life span.

Apparently water that flows over rocks or crystals of minerals get the water BIO ENERGIZED. When viewed under a microscope a water crystal is beautiful.

Pumped water looks somewhat like a painting gone bad.

Further digging got me understanding that this crystalline structure of water is responsible for health and the uptake of nutrients at a far more efficient rate. So the normal water we drink today is killing us slowly. The nutrient uptake/assimilation and re-hydration process is actually only 40% of what your body needs.

So my thumbs up this year goes to BIO ENERGIZED WATER which is not available on your table or in your house or in your city. You have to live in the Himalayas or the alps to get this PURE supplement.

Fortunately the Germans and a British cardiologist have discovered a way using nanotechnology to embedded 13 minerals into a glass disc (vivifier) and simulated near perfect bio-energized water. All one has to do is pour your water over the disc and it gets Energized. This product is the BIO-DISC.

I have been using the BIO DISC for over six months now and the best results have been seen on the energy levels and the decrease in cough, colds and other aliments. Not to mention that I have used it on the Dinaz Vervatwala, My client for perfrormance nutrition counselling, who went to break the Guinness World record in non-stop aerobics for 26 hours.

Well the Bio disc is my Supplement choice of the year.

10 out of 10 in 2010. The Ten Best Food Supplements - CONTD....

2010-01-05T23:36:00.000-08:00

2010 started with the sniffles and has gone onto a full blown cold. So Vit C to the fore!!!

So the next two on my list of best food supplements that you should buy and have on your shelf are

VITAMIN C:

This Vitamin was discovered in the high seas when oranges where carried to prevent sailors from dying of bleeding gums. In today's world none of us are sailors but we need to get at least 500 mgs a day. In India please buy limcee or Celin tablets and take one at breakfast and one at lunch. What I do is I keep two three strips of Vit C in my office Drawer. When I have a midday fruit break of an orange or maybe a banana, I pop one with the fruit. PLEASE PLEASE take one a day. In three weeks you will notice how clear your skin is....internally Vit C is like a DRAIN CLEANER. most of us take it for 2 or 3 days during a cold.

TRY IT FOR MONTH. Its costs about Rs 30 for the whole month. In fact science has documented that you will reduce your heart disease incidence by 60%.

So I am down to

VITAMIN E:

The beauty vitamin, the exercise vitamin, the anti cancer vitamin. If I was an insurance HEALTH agent I would give every one of my customers a free montly supply of VIt E. Buy 400mg with selenium as a good bet. TOCOPHEROLS if written on the bottle is the best one. In india buy EVION...its good. Amway's Vit E is the best one. Please note you may be wondering how on earth can one take so many capsules. Well they are not TOXIC.

PLEASE NOTE VOLUME CONSUMPTION DOES NOT comprise toxic..... many different molecules in capsules forms actually are your insurance policy to lesser disease and younger looks.

Some of the worlds best NUTRITIONISTS ( MD -medicine) not people like me but doctors, consume 25-60 supplements in a day. Dont believe me. Check out a guy called Robert Crahyon, who has the worlds best Nutritionist speak at his conferences in the USA>The speakers are 60 plus look 40 and apprantely have the blod profile of a teenager....Their lists of supplements though expensive are endless.

As for me in India, I know the FARMER does not care about your Health, your age, your skin, your fertility, your colds............

So invest in getting some good qualityDietary supplements onto your Breakfast table.

The list is upto five.......Probiotics, Omega 3, Vit C , Vit E and garlic extract pills. FIVE more to go...keep smiling.

HAVE YOU GONE OUT AND GOT your list???

May the Qua be with you.

10 out of 10 for 2010. TEN BEST FOODS FOR 2010

2010-01-03T22:48:00.000-08:00

HAPPY NEW YEAR QUA FOLLOWERS! I have been away for a while, doing all the sinful things one can do during the festive season of Christmas and new year. The calories have piled up, I ate like no tomorrow and fats were my second best friend. Alcohol, chiefly Single malt and Wines were numero uno on the list. Well its time to get that resolution out and and so I thought for those of you that read this blog, I came up with the TEN BEST FOODS for 2010. Ten on ’10. Get it. The perfect Score card for your Health.

SO this Year I am going to ADD ten Supplements or foods into my diet list that will still allow me to be sinful but these ten guys will take care of the 360 days that I do bad stuff. Five days is accounted for a common cold when I really do follow a strict Food regime.

SO here goes. At the top of the TEN BESTSELLERS LIST is

1) OMEGA 3 – You can get this from FISH oils or FLAXSEED oil. Buy them at your local pharmacy or supermarket. If you cant find it get in touch with me I will tell you where you get it in your city. Omega 3 does wonders to your SKIN first. You see results in 15 days flat. Next your hair in 8 weeks begins to get a Sheen. After 3 months your Cholesterol is lowered or at least you wont feel guilty when eating Bacon or PORK. 3 tablets of 500 MG every morning after breakfast.

2) Garlic extract Pills. Take one a day. Don’t take it raw cause after two weeks you will smell of garlic. Pills are de-odourised and then GARLIC is really potent without the STINKYINESS!!! COLDS and SWINE FLU never heard of it if your on garlic.

3) PROBITOTICS. Make curd at home. PEOPLE CURD in supemarkets are PASTUERISED and have no life in them. YOU have to make it fresh…the one that stays only for a day, after which it turns sour. I make curd at home from fresh milk. Dip a teaspoon in yesterdays curd and then stir the warm fresh milk. Leave overnight inside the cupboard. DON’T BUY CURD IN THE MARKET its just protein without life. Else YAKULT milk!! A quick fix option if its available in your city.

Will continue next week with 4 to 6 bestseller list.

RIGHT NOW, I suggest you buy the three and stock your fridge. I would love to hear from you if after practicing this how you feel. After all the universe is about sharing ones wellness.

May the Qua be with You in 2010.

Marriage and the Road to Prosperity - In this Case WEIGHT GAIN

2009-11-23T22:29:00.000-08:00

I got married exactly Seven Days ago. Being a biochemist I know that hormones govern the Weight gain and the Weight loss issue. But I forgot that I was not a expert in Controlling your appetite. Its really Strange. I am eating more frequently and getting hungrier as the clock ticks. If you are married and been there let me know your views or comments. My wife is screaming at me because as I am eating and I am feeding her too.

Yeah! I know, people say its the Sex!! More of it means more hunger. Trust me its not the sex. So is it the Happiness, closeness, Irritations or the entire gamut of human emotions or what they calls as STROKES. Either Way Hagen Das, After Wights, Bananas fried in butter, sugar and hearshey chocolate syrup are all sinful to the core. I am am LOVING IT.

So what does one do about it?

THe Nutritionist is at a loss for ideas to prevent himself from pigging out. And to top it off too, I am not hitting the gym....

I feel Married.

Got to run, Lunch is around the corner. Sorry I was away for the whole month. Getting married is not easy. Will be back this week on what to eat when your really really in Hunger mode and marriage mode.

May the Qua be with you.

Why loosing LOVE HANDLES is hard?

2009-10-30T19:55:00.000-07:00

Love in its strange ways has its negative effect of making people put on weight. In the past people saw Paunches and big BUMs as a sign of prosperity or Child bearing. Well in to days, world if you look beyond Fashion TV's projection of the Skinny model, there is a medical co-relation between Fat and heart disease, cholesterol, diabetics etc etc.

So what most of us end up with is LOVE HANDLEs. I am sure your frown at me right now or your saying darn right these Bloody Handles refuse to budge. Dieting or exercise as I have seen thousands of people doing does not seem to be working for them.

WHY WHY WHY? ? ?

Lets get some basic rules straight.

1. INPUT - or food you eat has CALORIES - you put in CALORIES - or + + + + +

2. OUTPUT -or activity, work, exercise is measured in calories again - or - - - - - -

So if you fill your petrol tanks with more food than require you now have extra calories left behind

Here is where the culprit is - CARBOHYDRATES and FAT are like brother and sister. They are interchangeable and so any access energy from carbs or fat can be stored as FAT. Yesterdays dessert after dinner was gleefully getting to your HIPS!

What you really need to do, is get your total body calories requirement worked out....most people range from 1500 to about 3000 calories per day. Now if you know the exact amount of calories your body requires to function to live plus the amount for activities you then can eat that amount of food.

TO BBURN those love handles you have to put in the extra effort of eating less....yes eat less is an extra effort because psychologically your body will not allow you to lessen the calories that you eat. ( here I suggest a visualization programmme ..will write in future about it).

Second you have to MMove your body to burn that FAT.

Get this 1 g of fat is 9 cal
100g is 900 cal
1 kg is 9000 cal

to BBurn 9000 cal or 1 kg of FAT ( walking is -300 calories) you require 30 hours of walking.

Hey that's only one month.....but hang on you can't fit into those jeans in one month...you've tried it and it just seems impossible. Well the answer is that in Addition to burning calories by working out you cannot keep refueling your petrol tanks by eating more calories during the day.

SO the ultimate solution is a carefully balanced diet with an exercise programme.

Keep my mantra of a FIST PORTION serving ( earlier article) and the negative calorie diet ( earlier article) in your action plan.

Exercise is for you to decide.

My favorite is SQUATS, its the best FAT BURNing exercise in the world. 30 reps * 5 sets. Any grown man will cry. But ladies and gentleman , the six pack just appears if you pursue it 3 times a week for 6 months.

May the QUA be with you

White is Fluffy, BROWN is beautiful!!!

2009-09-29T00:33:00.000-07:00

We Indians love rice. I have not met a family that says that they dont touch rice. Remember the good Old days at Granny's house where you ate the Big fat Rice with Curry from an earthen pot. Well, Organic and BROWN is Back.

You should switch from white to Brown.

Rice goes through a variety of processes before it reaches the consumer. After harvesting, the husk of the rice is removed by milling process which gives you the brown rice. The process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the Vitamin B1, 90% of the Vitamin B6, half of the Manganese, half of the Phosphorus, 60% of the Iron, and all of the dietary fiber and essential fatty acids.

BROWN RICE VS WHITE RICE

HEALTH BENEFITS OF BROWN RICE:

* Brown Rice is Rich in Fiber and Selenium

* Women Who Eat Whole Grains Weigh Less

* Manganese-Energy Production Plus Antioxidant Protection

* Lower Cholesterol with Whole Brown Rice

* Phytonutrients with Health-Promoting Activity Equal to or Even Higher than that of Vegetables and Fruits

* Reduce Your Risk of Metabolic Syndrome.

May the Qua be with you

Loosening your Wallet this season and Tightening Your Belt!!!

2009-09-24T23:09:00.001-07:00

The Festivals have begun, Navratri, Durga Puja,Dussehra, Diwali, Thanksgiving, and Christmas.

Three months of Indulgence. I love this period of the year. Sweets,Pakoras,Cake, Rasmalai's and everything that can make your mouth water.

Did you know that the average calorie content of a meal during a festive season goes up by 200-300 calories.

Reasons

1. Money is good. Bonuses are received. Spend on expensive dishes and savouires
2. People are happy. Eat more.
3. Family is Excited. Eat more.
4. You are relaxed. Eat more.

So here are some tips that will get you through the BULGE.

1. Try to enroll in a GYM programme now. Most gyms offer discounts at this time. Don't settle on the rates given to you. Bargain. Tell them you want to workout. Ask them to give you an incentive to Join.

2. When you eat. Remember My fist Portion. Well try to follow that.

3. Drink a Soup or a Lemon Juice before you start. You will feel fuller and eat less.

4. Think about savoring the Taste. Insert a morsel in your mouth and roll it around as if your having an ORGASM. Trust me TICKLING your taste buds to the height of Ecstasy is very gratifying. In simple Chew longer and relish your food. Science has said that if you chew longer you eat 33% lesser.

5. Share a plate this Season with your loved ones. People eating from one plate eat more. Share your plate and the two of you eat lesser. Besides that you BOND! Physiologically your already satisfied.

6. Go for walks. Long walks. With your family or friends. Its the best way to unwind.

7. If your lazy. Get a DOG. My dog gets me to walk him twice a day. He actually gets grumpy if I don't walk him. SIDE EFFECT I easily do 5 kms a Day

8. Use L_CARNITINE and VIT BCOMPLEX. These two food Supplements help burn fat Naturally and slowly.

9. Drink Green tea every day. Its a natural Fat burner.

10. Get lots of Sex. Besides burning calories, you get to take of your clothes regularly. Nothing like a spotter who can tell you your putting on weight. Get revenge by working it off in BED. Become a Sex GOD!!! L-argenine and Vit C are the best Aphrodisiacs that are natural. Burn upto 600 calories a day satisfying your partner. Post Workout Snack, A yogurt shake with Strawberries or try Ice Cold Fresh Lemon Juice with Souffle.

ENJOY the weeks ahead. If you don't follow any of the above its Okay. Just Come back Happier.

May the QUA be with you this Festive Season.

Learn to Sniff out the SUGAR on commercial items

2009-09-21T23:16:00.000-07:00

A recent Ad from a cereal company claimed that you could loose 2 kgs in a week and fit into that Awesome RED dress. No doubt the woman was pretty and she would loose weight. Hell she is a model. But the fact of the matter is that Clever Marketing and advertising agencies cheat the consumer. Hell I am a Marketing Manager and I Know the tricks of the trade.

Lets Break it down.....CORNFLAKES, BISCUITS and Juices......Have you ever Read the SUGAR CONTENT on the label. PLEASE START LEARNING TO READ SUGAR CONTENT ON LABELS of foods that you buy.

Most of the boxed cereals found in supermarkets contain large amounts of sugar and some contain more than 50% sugar (sugar smacks have 53% sugar). Cereal manufacturers are very clever in their marketing, making many cereals appear much more healthy than they appear by “fortifying” them with vitamins and minerals. Oh, lovely – you now have vitamin-fortified sugar!vitamin-fortified sugar!vitamin-fortified sugar!

Say it again vitamin-fortified sugar! not cornflakes but this sugar stuff.

Before you eat any cereal, read the ingredients list and see how high sugar appears on the ingredient list. Then check the “Nutrition facts” panel.
There are actually only a small handful of national commercially branded cereals that are made from whole grains and are sugar free. Shredded Wheat is one. If you shop at a health food store instead of in your local supermarket, you are much more likely to find a healthy, whole grain, sugar free (or very low sugar) cereal. But watch out – some of the health food store boxed cereals are sweetened with fruit juice or fructose. Although this may be an improvement over refined white sugar, this can really skyrocket the calories.
Although there are some good boxed cereals available, you may find it interesting that bodybuilders and fitness models – among the leanest athletes in the world – almost never eat boxed cereal – even the better brands. Instead, they opt for unsweetened old fashioned oatmeal (not the flavored, sweetened packets). This might surprise you, but most commercial breakfasts cereals, with their hidden sugars and clever marketing, are foods that turn to fat. Leave em on the shelf!

Next one is on JUICEs yes FRUIT JUICES!!! and the sugar it contains.... Why do you think India Has the HIGHEST NUMBER of DIABETICS IN THE WORLD!!

May the QUA be with you.

FRY your soul away....Well your BODY is probably begining to go up in SMOKE with Fried Stuff!

2009-09-17T04:22:00.000-07:00

OATS was good, now back to the bad. If your feeling guilty, there's nothing worse than topping it up with FRIED stuff.

All fried foods are really BAD NEWS! (with all capitals!) Fried foods are harmful in more ways than one. First of all, they are high in calories and mostly fat. Take a McDonald’s super size fries, for example. Polish off the whole batch and you’ve got yourself 610 calories and 29 grams of fat, 10 of them saturated. (ONE HOLY HOUR ON THE TREADMILL)
Large Burger King hash browns – 390 calories and 25 grams of fat, 15 of them saturated.
KFC fried chicken breast (extra tasty crispy) – one serving alone sets you back 470 calories and 25 grams of fat.
Second, the type of fat is highly saturated and/or trans fat.

Frying destroys essential fatty acids (EFA’s) by twisting their molecules from the cis-configuration in which they’re normally found to the unnatural trans shape. To make matters worse, shortening and margarines have replaced the lard that was traditionally used for frying. These contain large amounts of chemically altered trans fatty acids to begin with, so you get a double whammy of artery clogging, health destroying “funny fats.”

SIMPLE ENGLISH...... Your making FATS ( even if they are good) ...TERMINATORS inside your body.

According to Udo Erasmus, the world’s foremost expert on fats, there is no such thing as safe frying. “Safe frying is a contradiction in terms,” says Erasmus. “When foods turn brown, they have been burned. The nutrients in burned material have been destroyed. Proteins turn into carcinogenic acrolein. Starches and sugars are browned through molecular destruction. Fats and oils are turned to smoke by destruction of fatty acids and glycerol.”
Folks, stay the heck away from anything fried! (By the way, did you know that “sauté” is the French word for “fry?”)

BAKE BAKE BAKE, healthier option.
STEAM is the lowest cal option

I know You say you love your FRIES....so eat some...punish yourself at the GYM and pop 2 Omega-3 capsules for insurance. l-CARNITINE is also a good supplement to protect your DNA from fried foods.

People I am not SANTA CLAUS of food...I am more like the GRIM REAPER..

May the QUA be with you!!

Please Sir May I have some More - Oliver Twist! OATS

2009-09-15T05:17:00.000-07:00

If I could only choose one source of complex, starchy carbohydrates for a fat loss program, this would be it! Oatmeal is the one carbohydrate food that virtually 100% of all bodybuilders and fitness models eat on a daily basis. What makes it so great? Well, although it’s a starchy carbohydrate, oatmeal has a nice balance between carbs, protein and good fat. A half a cup contains 3 grams of fat, 27 grams of carbs and 5 grams of protein. The low glycemic index, combined with the presence of protein and fat makes oatmeal a very slowly released carb – exactly what you’re looking for when you want to get lean.

Make sure you choose the all-natural oats; either old-fashioned oats (such as Quaker) or the quick oats. Stay away from the sweetened and or flavored oatmeal packets. Oatmeal is delicious with natural (sugar free) applesauce and cinnamon. Or, try some crushed walnuts or flaxseeds in your morning oats, which will give your “porridge” a nice crunchy texture while adding those desirable “good fats” we all need. For a complete meal, try 1-2 scoops of Vanilla flavored Whey protein powder in your oatmeal. If you get tired of oatmeal, there are plenty of other cooked whole grain cereals in the “oatmeal family.” Look in your local health food store (or a gourmet supermarket) for barley, wheat, titricale, rye, oat bran and flax cereals (or a multi grain combination of the above).

Oatmeal somehow reduces Cholesterol and keeps you going longer. Its an excellent Fat burning food. Again if you use milk, used Skimmed milk or as I do water + whey protein + oats + almond powder and some ground cinnamon....

Its fuel....dont just read this ...get off your backside and try OATS for five days in a replacement of one of your meals...you will see the Scale drop a kg or two.

May the QUA be with you.

I scream U scream We all Scream for ICECREAM!!!

2009-09-12T10:26:00.000-07:00

I’m sure a lot of people will be mad at me when they see their beloved ice cream as number one on the hit list of the foods that turn to fat, but here goes: Ice cream is Bad news with a capital B! Ice cream is loaded with fat, sugar and way more calories than you need; an evil fat-storing triad. Not to mention, the artificial colors, artificial flavors, preservatives, emusifiers and stabilizers.
Now let’s talk about the fat. One cup (that’s a pretty small serving you know), contains approximately 350 calories and 20 grams of fat – mostly saturated. And that’s just regular premium vanilla ice cream. A cup of Walls or Amul Chocolate has 660 calories and 36 grams of fat. But that’s nuthin!
HOWEVER HOWEVER HOWEVER ...I love Icecreams tooo....so there is an alternative

There are so many delicious alternatives to ice cream like fruit sorbet or even sugar free, low fat frozen yogurt, it boggles the mind that more fitness conscious people don’t make the switch.

Italian Gelato's too if you have to go the mile.

You can have your ice cream and eat it too, you just have to watch your portion sizes, read labels, choose your brand carefully, and go with a reduced fat or even a fat free version. Usually I hear, “but it just doesn’t taste the same.” Maybe true, but if regular ice cream is a regular item in your weekly or daily menu, you can rest assured that a lot of those calories will be turning to fat.

Listen to look and feel gorgeous, you need to watch what you eat....HAHAHHAAA only WATCH.....if I hit the ICECREAM TUB...get this one cup is about 300 calories so that means an hour in the Gym.

SIN ..but only sin when your willing to punish your body.

Otherwise the FAT goes straight to your Hips Ladies. Guys your not spared ...Your sperm count drops with the extra tyre....If your not flat you swimmers are hating your binges....Spruce up!!!

Which reminds me After Eight Hagen Das is in the fridge. TIME to forget what I preach.

See you in the GYM on sunday Morning.

MAY THE QUA BE WITH YOU.

Breafast on the Negative Calorie Diet- Dont Skimp.

2009-09-02T23:26:00.000-07:00

Don’t skimp on your breakfast! This really is the most important
meal of the day. Even on the Negative Calorie Diet it is no different. Start
every morning off with a healthy meal of fruit. Eat till you’re full.
I said only till you’re full.

Do not gorge yourself. Eat only these
particular fruits:
Grapefruit
Honeydew Melon
Orange
Papaya
Pineapple
Strawberries
Watermelon
Pretty simple, ;-) ? Do not mix any of these. Stick with one per
morning meal. These fruits will aid in the digestion of the meals you
eat later in the day.
Snacks
Another small list. Apples or Celery. If you get hungry before
lunch, gulp down an apple or some celery. Drink a glass of water
before each snack. Same with a snack before dinner. A glass of
water, then an apple or celery. If, after having consumed a glass of
water, you don.t feel hungry, forget the snack! Don.t eat anything
else. Got it? Good!

May the QUA be with you!

MEAT -o- Maniac !!! Meats that you can eat on a weight loss programme

2009-08-27T23:02:00.000-07:00

Well if your reading my blog for the first time, I request you to go back to the last few issues so that you may understand this Diet I am talking about. The NEGATIVE Calorie Diet. In continuation to a series on this diet I have now listed Meats...yes MEATS.....

My Favorite in my diet recommendations is TUNA and CRAB.

Well searching for a list of Meats in Negative Calorie Zone was difficult. Here is the list.

Bass (fresh water/sea), King fish, Catfish, Clams (cooked),Cod Steaks, Crab, Frog legs, Mussels, Oysters (half shell), Shrimp, Trout, Tuna

So now we have Fruits, Vegetables and Meats. How about a TUNA SALAD to weight loss.

I just made the most awesome dish, Boiled egg whites 2 nos, Sprouts, Finely chopped Spring onions, Spoon of Tuna, Some onions, Tomatoes finely chopped, Pepper ( natural Fat burner) loads it. Whip everything to a paste and apply on brown bread or chapati.. Try this as a power snack in your weight loss program.

May the QUA be with you!!!

FRUITILICOUS - How Fruits can help burn Fats via the Negative Calorie approach

2009-08-20T00:12:00.000-07:00

In continuation to last weeks post on Vegetables I now got the Fruit list up. Again, try to memorise five of your favorites and add them to your diet. Tell your friends about this list. Still better just email them this link. The more healthier you are, the longer you live, the happier you will be!

Fruits. They blast away the fats!!!

Apples, Apricots, Blackberries,Blueberries,Cantaloupe,Cherries,Cranberries,Currants,
Damson plum,Figs,Fruit salad (fresh/canned),Grapefruit, Grapes, Honeydew melon
Huckleberries,Kiwi,Kumquats,Lemons,Limes,Loganberries,Mangoes,Muskmelons,Nectarines,Oranges
Papaya,Peaches,Pears,Pineapple,Pomegranates,Prunes,Quince,Raspberries,Strawberries,Tangerines
Watermelon.

My Favorites are APPLES, FIGS, GRAPEFRUIT, PRUNES, STRAWBERRIES, ORANGES, LEMONS, PINEAPPLES.
Go Ape Faced with these. Chuck out the other foods. You want to loose weight make these guys part of your diet.

Eat this in at least 3 of six meals in a day. Remember though FIST serving portion.

May the QUA be you!!

Go Fruitty.

Negative Calories - First Up - The Vegetable List of -ve!!

2009-08-16T09:42:00.000-07:00

The Negative Calorie Food List

If you’re like me, you probably want to get right to it. Okay, here it is. all the Negative Calorie foods you’ll be using in your diet. I give you this list now so that you can start seeing what foods you are hoping will be on it. Here’s the list. If your new to this blog, Please read the earlier article on the concept of the Negative Calorie Diet

Vegetables

Artichokes Asparagus Green beans String beans Beets Beet greens Broccoli Brussels sprouts Cabbage Chinese cabbage Carrots Cauliflower

Celeriac Celery Chervil Chicory Chives Squash Tomato (fresh/canned)

Corn (cob/canned) Cucumbers Dandelion greens Dill pickles

Eggplant Endive Garlic Kale Kohlrabi Leeks Lettuce Mushrooms Mustard greens

Okra Onions Parsley leaves Turnips Watercress Parsnips (raw/boiled) Peas Peppers (green/red) Pickles (sour/sweet) Pumpkin Radishes Rappini Red cabbage Rhubarb Rutabagas Sauerkraut Salsify Scallions Shallots Sorrel Spinach

My Favourites are Carrot, Tomato, Spinach , Lettuce, Mushrooms, Egg plant, Cauliflower.

Eat as much as you desire of these foods. Memorize them and add them to your Diet. In this week I will also add the fruits and YES YES meats toooo!!!

You are what you eat ...

May the QUA be with you!

Negative Calorie Diet - How can it help you loose fat in a small way!

2009-08-09T07:11:00.000-07:00

Negative Calories. What are they?

Negative Calorie foods have what we will refer to as a negative calorie effect. To give you an idea of what that means, we'll go through the process. You eat an apple. The apple you consume has 80 calories however, your body's chemical processing, digestion and breakdown of that apple causes you to burn off 100 calories thus, your negative calorie effect is -20 calories. Can you see the implications of a diet based on this premise? My nex few blogs will talk about the negative calorie foods that you can choose to insert in your diet. You will see that a lower calorie intake will make you feel lighter, less hungry and combined with a workout programme, the shedding of Fat will begin.

As I'm sure you already know, most people that go on diets are not successful in their quest. This usually breaks down to one simple human behavior. DISCIPLINE. That's right, most of us do not have the kind of discipline it takes to succeed. From the moment you start reading this
blog, I want you to start talking to your inner being about your discipline. For some of you, it'll be a short discussion. For the rest of us, it'll be an ongoing argument! Today is the day to start building your discipline. How good is your word? Do you make good on your promises? Well, now's the time to give your word to yourself. Make good on your new promise to yourself to have the discipline it takes to succeed.

Start slow. Think about it for a few days. Visualize what sacrifices you're about to make for the next week or two. Tell yourself that it isn't for the rest of your life. Explain to yourself why
you want to succeed this time. Explain to yourself why it's important.
Come on, we all know how to persuade someone when we really want to, don't we? When it's really important, right? Now it's time to use that particular skill on you.
I want you to approach this new diet differently than you have in the past. Don't moan and groan. Smile. It's easy. Just look in the mirror and do it! Cool, huh? No, this time you need to ease into the idea of losing weight.

DO NOT read this blog and start today.

Do not read this blog today and start tomorrow.

Read it through at least a couple of times. Go over the information that means the most to you even more. Talk to yourself. Go to the store and LOOK at the food you're going to start eating. Pick it up. Touch it. Smell it. Think about it. Learn about it. Most important of all, relax!

I've found that for myself, it's very helpful to write down your desired results in the form of a goal. That's right, write it down. Give yourself three months to achieve it. Don't make an impossible goal, but make it a challenging one. Now don't get me wrong. You're going to be losing a lot of weight in the next week or two. We'll get more into that later as well.

What's really nice about this diet are the results! Yes, I said results! As you progress and achieve results, sticking to the diet is even more easy, and your self-discipline soars! Funny how that works, isn't it? But isn't really human nature?

Start with the time and date. Then put down what you're thinking on paper. Ask yourself questions and answer them. Write them down too. The more you discuss your new endeavor with yourself, the more chance you have at success. Who's your best friend? It better be you! You NEED you!

The Negative Calorie Diet is not intended as a replacement for long-term eating habits. The Negative Calorie Diet is not appropriate for children or teenagers. The Negative Calorie Diet is not intended to be a replacement for medical advice. If you are on medication, have a medical condition, or pregnant, PLEASE consult your doctor BEFORE going on this or any weight-loss program. Should you decide that you want to increase your physical activity, again please consult your doctor. This is for your safety!

A Fat loss Secret- Start Small and then change the way you eat

2009-08-05T07:56:00.000-07:00

Close your Fist right now!

Look at it.

What size do you see?

This is the ideal portion serving for an individual. People look amazed when I tell this that this is the first secret to weight loss. Portion control was never more simplified.

When you next serve yourself, Make a fist above your food and compare that with the serving you have taken. If your fist is larger, your safe. If your food looks a little larger in serving....start count the calories to a larger waist line.

Many people find this crazy at first but if you eat six small fist portions a day, your waist will be Wasted!!!

So the next meal you serve remember the QUA in you ( capacity of). Its all in your Hand literally!!!

Bon Appetite or should I say " You got the whole food In your Hands"!

Performance Nutrition and Why you should invest in a customised Nutrition Plan

2009-08-03T11:13:00.000-07:00

I was watching a program on Models and Actors last night. Ever wonder why they are so beautiful or look so toned, lean, beautiful, defined....the list can go on. Well, Ask yourself " Am I a Mercedes Benz or a Maruti 800"?

If your answer is the latter, please exit. Customized Nutrition plans are the equivalent of your Mercedes Benz going to an authorized dealer. Would you become a self-mechanic and try to repair and fuel that wonderful machine of yours. So are you fueling your BODY right?

I believe that my body is the equivalent of the BMW M5. And so its programme is designed to push Nutrition to the Best possible level.

A customised Nutrition plan should do the following

1. Asses your Body Type
2. Determine your BMR ( Basal Metabolic Rate), your Fat %, and your Dietary Habits
3. Evaluate your energy expenditure
4. Final put all the above together and plan the Nutrition as per your Fitness Goal

Most Dietitians do not do this and assess you only via symptoms and prescribe a standard diet. How boring and Unsuccessful.

At QUA NUTRITION I have designed an assessment that will do all of the above and guide you over a year on the Nutrition and Supplements and the exercise regimes required to achieve that Beautiful Body. After all we are all, given, only one life time to look good. There are no second chances.

Ask Sushil Kumar, Winning the Bronze was his crowning moment, or Shammu , the beautiful actress from down south who loves the Nutrition regime she is on. Mail us at QUA NUTRITION to get your analysis and begin your journey to taking control of your Destiny. Remember ....if you only follow the herd ...you will be cattle food at the end of the day ...not the STUD!!

May the QUA be with you!

Qua Nutrition - Why and What does it mean?

2009-08-02T06:14:00.000-07:00

Welcome to the world of Eating and Knowing yourself. I decided to take my Olympic level consultancy expertise to the next level and decided to start a Performance Nutrition advisory and consultancy firm called QUA NUTRITION.

For many years I have been a scrabble fanatic and knew that QUA was one of the shortest Q letter words. I have used this word in conversations only to have people ponder " what did you say?".

The english dictionary meaning is as; as being; in the character or capacity of. Its origin is from Latin from qui, "who."

I think this is the most appropriate TITLE for a customized Scientific Nutrition Plan. Nutrition is what you eat, and you become what you Eat!!! Performance Nutrition is the same QUA.....Nutrition.

At QUA NUTRITION our vision will be to move the world to Eating for performance whether your an Athlete, a CEO, a film star or just like me looking to win everyday.

May the QUA be with you!