WOMAN'S GUIDE THROUGH LIFE STAGES

Health is defined as well-being of physiological, mental, social, emotional, and spiritual dimensions.
Women's health is always compromised as they give first priority to the family.
We need to understand that how today women do not prioritize themselves and affect their health and how making health their first priority will help them and their family to lead a happy life. There are several factors which affect a female

• Different stages of her life.

Adolescent
* Menstrual hygiene
* Polycystic ovaries
* Early childbearing and abortion
* Undernutrition and anemia

Reproductive age 
* Unwanted/unplanned pregnancy
* Anemia
* Pregnancy complications

Post reproductive age 
* Hormonal changes pre/post menopause
* Tendency to gain weight
* Osteoporosis
* Osteopenia
* Depression
* Breast cancer

• Key factors to wellness

Deep Relaxation:- Walk bare feet on grass, meditate 15 minutes before sleep.

Proper Hydration:- Have a good water intake, include infused waters in daily routine.

Optimum Nutrition:- Do not avoid any food group. Include antioxidant-rich fruits and vegetables.

Adequate Sleep:- Try having a sound sleep of 7-8 hrs.

Exercise:- Choose exercise regimen what suits best your body (Yoga/Dance/Zumba/Aerobics)

Me time:- Allocate at least 30 minutes in a day for yourself (do what you love)

                                                                                                 Inputs by Nutritionist Mithila Gupta

THE SCIENCE BEHIND THE FACTS

The science behind the facts:

1. Avoid eating fruits post meal, eat them in between meals like mid day or evening.
Why: There are more than a few reasons behind this one

 A large main meal generally contains a mix of macronutrients such as carbs, fat and protien. While fat and protein digest slowly- carbs digest relatively quicker. Depending on what you ate and how much you ate the food slowly gets broken down and sent into the blood stream to all the waiting organs that require energy. Once this is taken care off the excess energy (or calories) are then converted to fat.
Eating a fruit with your meal increases the odds of this conversion happening as you are adding a carb to and already carb-ed up lunch/ dinner. In addition to this carb on carb complex- you generally arent your most active self post meal.Which means any excess sugars or carbs will quickly buildup in the blood stream with nowhere to go.
Other reasons to avoid eating fruit post meal is based in ayurvedic principle that states eating fruits with  larger meals delays the digestion time causing the fruit to break down in the stomach and ferment while it waits. This fermentation process then causes GI discomfort such as gas ,bloating etc- while simultaneously losing precious nutrients etc that would otherwise be digested better on.


2. Avoid eating mix of fruits at one time. If you chose to eat a fruit eat Any or max 2 different fruit at one time. Avoid Fruit platters and fruit chat.

 While most people consider fruits a super healthy food ( which they definitely are) they also forget that fruits are an easy way to load on up simple fast digesting carbs. All carbs are basically combinations of simplesugars strung together (carbo) +  with water (hydrate)
When these break down sugars and water are released into the body.
Now as you can imagine not all fruits have the same level of sweetness (i.e: Sugar!) eg: mango vs sweetlime or cherries vs a guava
Each fruit has its own GI (glyceamic index - which is basically the way the fruit influences how much your blood sugar goes up - how fast + and how much) which further adds to its GL (Glycemic Load- that is how the food overall contritbutes to the total amount of carbs )
Now to avoid getting into the complicated thick of things- the main reason behind mixing too many different fruits is to avoid raising your blood sugars in a complicated manner. Too many different fruits of varying GI's can confuse the stomach and also cause it to release a lot of gastric juice that again can destroy the delicate nutrients contained in them (as per ayurveda) and once again lead to fermentation tract.
Lastly you wouldn’t mix sugar with sugar would you? Then why a tonne of fruits? The body cannot diffrentiate between table sugar and natural sugar once they are broken down they are all the same chemically to the system- with the major differences coming from things like fibre vitamins etc.
However if your blood sugar goes up beyond a certain level--- and that sugar has no place to go--- it will once again be converted to fat. There are ofcourse exceptions for people who have depleted muscle glycogen stores (like athelets, runners, etc) but for most of us with desk jobs and 20 minutes of elevated heart rate on our evening walks- having fruit salads could be a easy way to gaining fat.

3. Eat local seasonal fruits and avoid imported fruits like purple big grapes and New Zealand apples 

Eating local is so good for you for a number of reasons:
-Foods indigenous to your area and locality are easily recognised by your digestive tract and are thus easier to break down and absorb without being treated as a foreign particle and raising red flags in your gastro intestinal system ( hello food allergies and intolerances!) you may have even noticed these signs and sympotms but thought nothing of it. Indicatiors include gas, bloating etc.
-Eating locally reduces the chances of having fruit that have been transported with chemicals or may have been stored for a long time before it finally gets on your plate. In this waiting periods a lot of vitamins can be lost as certain delicate biochemical compounds cannot withstand time, heat and oxidiation.
-Locally grown fruits are also less likely to have been subjected to genetic modification as simple farmers don’t have much access to these things.

DIET TO LOSE LOVE HANDLES

Love handles not only look unsightly but cause discomfort when fitting into clothes. Many people struggle to lose love handles by cutting down on meals and exercising vigorously, with little or no results. The key is to eat the right food and follow the right diet plan to permanently lose those bulges at the side of your waist.

Here are some tips to knock off those wobbles:

• Avoid snacking at night especially on weekends because we don’t do much activity at night. Since there’s no consumption of energy, the excess sugar results in fat storage under the skin.
  
  
• Cut down on cookies, chips and candies because they contain high saturated fats that cause fat in the body.
  
  
• Reduce alcohol consumption as it contains no nutrients and its all fat, which generally works its way to your belly, sides and back.
  
  
• Clean your shelves off canned, processed and refined foods and instead stock up on vegetables and fruits.
• Feast on high fiber foods such as oatmeal, beans and whole grains. Foods high in calcium such as almonds and low fat dairy are also recommended.
  
  
• Include citrus, ginger and green tea in your diet.

Gut Recharge Guidelines.

Supercharge your gut with our guidelines.

These guidelines have to be followed for minimum 5 days. These guidelines will help in reducing inflammation around the gut and improve efficiency to digest, assimilate and absorb the nutrients, which will improve your immunity, reduce cravings, bloating, water retention and much more.

Here are our Nutribullets for the next few days:

1.   Include Prebiotic Foods:
Banana, homemade ghee and white butter, coconut oil, boiled potato,  rice, sweet potato in your diet.
Suggest start your day with banana, cook only in ghee or white butter. a

2.   Include Probiotic foods:
Home-made curd, water-based pickles, traditional buttermilk, carrot kanji, idli, dosa , dhokla, sanna’s, handvo and any fermented food products for next 5 days. Make sure not to use eno or baking soda in dhokla or idli. a

3.   Include anti-inflammatory foods such as turmeric, ginger, fatty fish or fish oils, walnuts, coconut oil, beetroots, celery (less than 5cm stalk more than 5 will aggravate), basil seeds (sabja), chia seeds. a

4.   Avoid Highly Processed / Packaged Foods- anything factory made or that comes out of a packet.
(Such as Sausage, Deli-Meats – pepperoni, ham, salami, Pasta, Biscuit, chips, Namkeens, even diet bhels, sevs etc.) a

5.    Avoid Sugars and Artificial Sweeteners. a

6.    No Milk – however fermented milk products such as buttermilk, dahi or any other variants are allowed. a

7.    Avoid Alcohol. a

8.    Avoid Chicken. a

9.    Avoid unnecessary Antacids/ Supplements. a

10. No raw foods post 4pm this includes salads, raw veg and fruit. Instead eat yourvegetables stewed or steamed.

WORLD HYPERTENSION DAY

Every 4 out of 10 people suffer from Hypertension and probably 50% of them are not even aware that they are suffering from the condition. Change in lifestyle, being an ideal weight and managing stress can help in bringing down the blood pressure. So here are some lifestyle and food habits which you can acquire to keep yourself healthy and disease free.

Eating a healthy diet: To help manage your blood pressure, you should limit the amount of sodium (salt) that you eat, and increase the amount of potassium in your diet. It is also important to eat foods that are lower in fat, as well as plenty of fruits, vegetables, and whole grains. The DASH diet is an example of an eating diet which is rich in fruits, vegetable, grains and low fat dairy products that can help you to lower your blood pressure. Getting regular exercise: Exercise can help you maintain a healthy weight and lower your blood pressure. You should try to get moderate-intensity aerobic exercise at least 2 and a half hours per week, or vigorous-intensity aerobic exercise for 1 hour and 15 minutes per week. Aerobic exercise, such as brisk walking, is any exercise in which your heart beats harder and you use more oxygen than usual. Maintaining a healthy weight: Being overweight or having obesity increases your risk for high blood pressure. Maintaining a healthy weight can help you control high blood pressure and reduce your risk for other health problems. Limiting alcohol: Drinking too much alcohol can raise your blood pressure. It also adds extra calories, which may cause weight gain. Not smoking: Cigarette smoking raises your blood pressure and puts you at higher risk for heart attack and stroke. If you do not smoke, do not start. If you do smoke, talk to your health care provider for help in finding the best way for you to quit smoking. Managing stress: Learning how to relax and manage stress can improve your emotional and physical health and lower high blood pressure. Stress management techniques include exercising, listening to music, focusing on something calm or peaceful, and meditating.

Inputs by Nutritionist Sunidhi Vernekar

DETOX YOUR LIVER!

Along with the heart and the brain, liver is also one of the most important organs in our body. However, most often the liver is not given the credit that it deserves. The liver is one of the hardest working organs in your body as it performs hundreds of functions.  Whatever you eat or drink which includes junk food and alcohol, all goes down to the liver where the liver processes it and either repackages it for your body to use or eliminates it. The best way to keep your liver healthy is by eating healthy. As the liver stores most of our nutrients, it’s the major organ for nutrient processing. Thus to detoxify the liver, you can include the following foods in your diet.

• GarlicChopping garlic and letting it sit 15 minutes before cooking activates liver enzymes that help your body flush out toxins. Garlic also holds high amounts of allicin and selenium which are two natural compounds that aid in liver cleansing.

•  Leafy GreensLeafy greens are cleansing foods which offer a powerful protective mechanism for the liver. Leafy greens can be eaten raw, cooked, or juiced. They have high amounts of plant chlorophylls which suck up environmental toxins from the blood stream. Leafy greens such as bitter gourd, arugula, dandelion greens, spinach, mustard greens, and chicory will help increase the production and flow of bile.
• AvocadosAvocado is also known as “Supercado” is filled with tons of nutrients, healthy fats and vitamins. Avocado helps the body to produce glutathione which is necessary for the liver to cleanse harmful toxins.
• LemonLemon and all citrus fruits contain Vitamin C and minerals that boost bodily functions and enhance the cleansing process, sweeping out wastes. Drinking freshly-squeezed lemon or lime juice in the morning helps stimulate the liver.
• Green TeaThis liver-loving beverage is full of plant antioxidants known as catechins, a compound known to assist liver function. Green tea is not only delicious, it’s also a great way to improve your overall diet. 

Which is a healthier choice?

Multigrain atta or Whole grain atta

Multigrain" and "whole grain" are two different attas. If you were under the impression that eating multigrain was healthy, you were wrong.

In Whole grain atta all parts of the grain kernel, bran, germ and endosperm are used. The germ is rich in essential fatty acids and b-vitamins; the endosperm, which is mostly starch; and the bran, which, of course, is high in fiber.

In contrast, multigrain atta means that a food contains more than one type of grain, although none of them may necessarily be whole grains. Mostly refined grains i.e. devoid of their natural nutrients and fibre and consisting of only the endosperm.

So how do you choose the right flour?

In order to make sure you are actually getting a whole grain product, look for 100% whole wheat or 100% whole grain. The first ingredient on the ingredient list should be a whole grain.

For e.g. Wheat flour, Barley, Bajra. 

FOOD FOR ADOLESCENCE

The period of transition from childhood to adulthood is called adolescence with accelerated physical, biochemical and emotional development. During adolescence, the influences of eating habit are numerous. The growing independence of adolescents, increased participation in social life and a generally busy schedule of activities have a great impact on food intake.

Diet of teenagers is bizarre and unbalanced. The concern about the size, shape of the body, sexual development, vitality, skin and attractiveness are great and there is a sense of freedom to make their own decisions which is reflected in their choices of foods. Further, family conflicts and emotional problems may arise due to feeling of social inadequacy or pressures of school and college. Therefore, Irregular meal times and snacking in between meals becomes a common practice.

Choices of food are important. Teenagers are vulnerable to the influences of advertising messages related to food. Most of the foods are empty calories and lack other nutrients. Ease of getting readymade foods at fast food outlets and food stores make adolescents eat out more often

Breakfast: The most important meal of the day

Breakfast is frequently neglected and omitted more often by teenagers. Eating first thing in the morning benefits your thinking power and helps maintain a healthy body weight. However many people skip it, seeing it as a way to cut calories and lose weight. You could not do anything worse. Eating at breakfast time helps to stop you snacking on high calorie bars and confectionery at break time and so, can help keep the total calorie bill down.

Nutrition for teenage girls:  

Just as girls start to notice their body shape, nature takes a hand in seemingly making things more difficult. At around nine years of age, girls begin to catch up weight wise with boys and by 13 they probably weigh a bit more than a boy of the same age.

As they mature, during the teenage years, they also gain more fat than boys. This is simply the way they are made and it makes shedding puppy fat very difficult. Adolescent girls with personal tensions concerning figure control cause them to follow unwise, self imposed crash diets for weight loss. Self starvation may result in complex and far reaching eating disorders like anorexia nervosa and bulimia.

Calcium and Iron Requirment:

As a teenager, girls need to pay special attention to calcium and iron. Restrained eating practices, such as avoiding milk is widely reported by teenage girls and can have a detrimental effect on bone growth. From the ages of 13-17 girls will gain as much as 90% of their bone density. 

Calcium: Milk, cheese and yoghurt are the best sources of calcium and the need for these foods is higher than at any other time (except pregnancy when it is the same as it is for you now). Teenage girls need the equivalent of a 400 ml of ordinary milk each day. This can be made up of milk on breakfast cereal, and milk in milkshakes or smoothies, curds, cottage cheese etc. Calcium does not have to come from milk alone as cheese, yoghurt, drumsticks, fish, broccoli, spinach also contain calcium. A glass of milk, a bowl of yoghurt and 30 gms of cheese, each have a similar amount of calcium. You need any five of these each day to maximize your chances of reaching your genetic potential.

Iron: Almost a third of teenage girls have low iron intake. Anemia is prevalent among adolescents, especially girls as there is additional iron loss due to menstruation which becomes significant from 13 years onwards. Iron is found in meats and also found in plant foods like green leafy vegetables, soyabean, and jaggery but one need to combine these with vitamin C rich foods, to increase its absorption.

Puberty comes sooner for overweight girls:

Pediatricians have long noted a correlation between overweight and “early menarche” (first period) in young girls. Overweight and obesity in young girls appears to speed puberty. Girls who experience their first period at a relatively young age are predisposed to become obese as adults. Childhood obesity helps drive both early puberty and adult weight troubles. For parents concerned about the potential for obesity in their daughter’s future, “the focus should be on the child being overweight rather than the timing of her first period,”

Nutrition for teenage boys:

Between the ages of 13 and 17 most boys will gain around 17kg. That is quite a growth spurt in just four years and a lot of food is required to achieve this growth. 

Teenage boys are known for their enormous appetites and they usually eat so much food that they rarely lack any particular vitamin or mineral. As with all things in life, however, there are limits for good health. Too much of any one sort of food will lead to an imbalance. Weight gain or even obesity can result from eating too much. Currently about half the adult population (male and female) is overweight. Being overweight has serious drawbacks for young people. One is more likely to be picked on or bullied if you are overweight and less likely to do well at sport. A wide variety of food is the key to a healthy diet, especially if you are a male between 13 and 17 years.

Nutritional Balance

Whole cereals should be taken in good quantities. These starchy foods are energy giving foods, which are needed in large amounts to support the growth spurt of your teenage years.

Good proteins should also be included in the form of milk, pulses, meats, fish etc. You need 2 glasses of milk throughout the day, as well as a piece of fruit or a serving of vegetables and bowl of pulse or fish at each meal. You should be eating four or more servings of fruit and vegetables every day. When energy intake needs to be high, eating between meals helps you get there. Snacking is good for you because it helps keep your energy levels constant. Snacking is good for you as long as the snacks are healthy and can be in form of fruit. Some snacks are better than others at supplying energy, vitamins and minerals. Healthy snacks to choose from include a bowl of breakfast cereal (at any time), a sandwich of whole wheat  bread and peanut butter, beans sprout ,cottage cheese strings, yoghurt, a yoghurt drink, a milkshake,  fruit, a fruit shake.

Exercise

Regular exercise is important so that you get a balance between the energy you eat and the energy you expend (use up). Exercise would also help in building the muscles, as they are important to impress the girls.

EAT RIGHT WHILE BODYBUILDING

When it comes to bulking up on sheer solid muscle, diet is the single most important part of your overall bodybuilding program. You can work out all you like, but if you’re not following the proper diet, you will never achieve your dream body.

Use the following muscle building tips in your journey to bulking your body:

1. Fish
   
        Consuming fish like salmon, tuna and sardines will give the body the essential proteins and fatty acids like Omega 3, which aid in the muscle-building process.
2. Beans & VegetablesBeans and vegetables are important sources of fiber and protein and are critical for muscle growth. Kidney beans in particular are a very nutritious choice as they provide nearly 14 grams of both protein and fiber per cup.
3. Oatmeal & Sweet PotatoesOatmeal and sweet potatoes contain slow-burning carbohydrates that are necessary to fuel and sustain muscles.
4. WaterStaying hydrated is paramount to building your physique. Those building up their body are recommended to drink at least 6-8 litres of water per day.
5. Egg Whites
   
        These are one of the purest forms of protein in the world. Egg whites are also a significant source of vitamins and minerals. Moreover, they contain very few carbs. 

ANTIOXIDANTS

ANTIOXIDANTS

1.      What are antioxidants? We read about them every day. They are on our plate, in our skincare. What's their basic function?

Ever seen a metal object that sits outside get rusty?  A cut fruit go brown? Astoundingly the causes of these events are triggered by a common and natural process called oxidation. Even though oxygen is essential for your body’s health, exposure to the same i.e. free radicals can be detrimental to health. Factors that cause oxidation are exposure to environmental factors such as toxic substances, pollution and lifestyle factors such as smoking, frequent consumption of processed and packaged foods. To protect your body from these effects of oxidation, you need to consume natural anti-oxidants. Anti-oxidants as the name suggests fight against oxidation and are prized for their ability to fight heart disease, cancer and ageing. Our body is designed to regenerate its very own antioxidants and we can get them from foods and dietary supplements. 

2.      Best antioxidant rich foods to include in our diet and why?

Anti-oxidants rich foods include fruits and vegetables, grains, nuts and seafood etc. Some of the common antioxidants are listed below:

 · Beta-Carotene: This anti-oxidant works by giving protection against heart disease, cancer, respiratory and immune system, arthritis and diabetes. Sources: Dark green leafy vegetables, carrots, pumpkin, sweet potato etc

 · Vitamin C: Some of its primary benefits include cancer prevention, protection against cardiovascular diseases, Alzheimer’s, diabetes, Parkinson’s, acne and improving vision. 

Sources: Raw peppers, parsley, broccoli, lettuce, papaya, berries etc.

 · Vitamin E: Plays a main role in heart and circulatory system. Sources: almonds, sunflower seeds and green leafy vegetables.

·  Lycopene: Aids by prevention against heart disease, cancer and exercise induced asthma. It also aids by improving vision. Sources: Tomatoes, watermelon, guava etc.

·  Flavonoids: It works uniquely by prevention against allergies, skin and gum diseases. Sources: Dry beans, fruits, green tea, herbs and spices.

· Quercetin: They play a main role in fighting against inflammation, histamines, allergies, etc. Sources: Onions, chives, leeks, scallions, garlic etc. 

Gene Testing and Sports Performance By Harpreet Pasricha Nutritionist

Gene Testing and Sports Performance

By Harpreet Pasricha Nutritionist

We live in a competitive world, wherein parents want their child to be the best in everything. Thus, with the myriad of options available today, gene testing is very popular nowadays. Genes do play a part in who we are and how we perform. For athletes, it works wonders as it acts as a tool to understand the body and what you need to do in order to change the game. So let’s understand all about gene testing in the succeeding paragraphs.

Which are the main genes?

There are about 200 genes that have significantly contributed to athletic performance. However, there are 2 main genes that are frequently studied about.

•                The ACE I/I genotype is associated with endurance performance.

•                The ACTN3 R/R genotype is associated with power-oriented performance.

What parameters are assessed with gene testing?

SPORTS & FITNESS NUTRITION

•                Aerobic Capacity

•                Endurance

•                Exercise Motivation

•                Exercise Recovery

•                Flexibility

•                Heart Capacity

•                Ligament Strength

•                Likelihood of Fatigue

•                Lung Capacity

•                Power Lactose

•                Tendon Strength

•                HDL Cholesterol with Exercise

•                Weight Loss or Weight Gain with Exercise

To what extent does gene testing aid in athletic performance?

There are many research articles that state that gene testing contributes to sports performance but there is not particular measure. As gene testing can be used as a tool but it’s not “the tool to determine if the child is going to excel in sports or not. This can be used with other tools to determine which sport maybe be apt for the child.

But gene testing can specifically help with the following in term of sports such as:

•                Determining exercises best suited for your body type

•                Enhancing functional fitness

•                Improving cognition and boosting mood.

The end result:

The gene test only acts as a tool to predict the best sport for the child. However, post the gene testing the parents should nurture that potential sport child with careful nutrition, coaching and planning. It is more likely that athletes, coaches and nutritionist will find it to be a relatively easier way to use your limited training time and diet planning more effectively and potentially smooth out some of the ups and downs along the way.

--

About the writer

Ms. Harpreet Pasricha is one of India’s leading experts on nutrition. She has been actively involved in the weight loss and wellness space for the past 20 years. She is the founder and director of Diet Dr Clinic, a chain of weight loss and wellness clinics with a pan India presence.

Her lifelong interest in a natural and healthy way of life, has led her towards founding various initiatives in order to reach and impact the lives of people struggling with weight loss and other health complications.

Our sports nutrition and performance diet plans under trademark of WYNIT consist of natural foods that help young athletes meet their nutritional needs. We do not encourage the use of sports drinks, artificial supplements, energy bars and energy gels to players below 18 years of age due to their adverse effects on gut and kidney health.

All our sports nutrition programs will include regular feedback through telephonic / video call. The diet plans will change every 15 days / 1 month based on the feedback and the requirements.

WORLD ATHLETICS DAY

World Athletics Day was launched by International Amateur Athletic Federation (IAAF). Aim was to more encourage involvement in athletics and competition between youngsters.
Mostly competitions like - running for long kilometers on track/ field/ road, etc.
Currently, with increased rates of obesity, CVD and other heath issues in  young generation it has become important to focus and bring awareness to people about fitness. Thus, the World Athletics Day is celebrated to make people aware of the various health issues and to ensure physical fitness.

1) The Importance of Hydration

Drinking 4-5 liters water each day is
-To regulate body temperature,
- To keep joints lubricated,
- To prevent infections,
- To deliver nutrients to cells,
- To keep organs functioning properly.

Replace lost Electrolytes
Electrolytes is network to communicate nerve signals in your body. Thus it is necessary to refill them.
You can replenish electrolytes by Consuming 1 litre - Fresh fruit juices, Lime Juice, Coconut water.
1 litre Infused water with chia seeds or sabja seeds// Cucumber + mint slush// 2 slice finely chopped Apple + 2 pinches of cinnamon powder.
When system is well-hydrated it helps to improves sleep quality, controls temper, helps to calm and frame our mind in better way.

2) Importance of Nutrition

A- Load up on Carbs- 

• Carbs are basic fuel that provide energy. Gycogen gets stored in muscle, when you do exercise workout body converts glycogen into energy.

• To store adequate carbohydrate you need to Consume minimum 70% from CHO as Recommended by Dietary Allowance, So that whenever it is needed body gives an instant energy. Sources of carbs - Cereals, Fruits and vegetables. 

Note
1) On the day of a big event, eat your last meal 3 to 4 hours before exercising, to give your stomach time to empty.
2) Avoid eating sugary or starchy foods within 30 minutes of starting an activity; they can speed up dehydration.

B- Get enough Proteins
Proteins are necessary to rebuild tissues, muscle tare.
As per RDA 1.2 - 1.4 gm/ kg body weight of protein should be consume.

Some research studies depict that whey protein is easily absorp by GIT and that helps to heal tissues quickly after an event. Casein another protein is digested more slowly that helps long-term recovery of muscle after an event.

Note
Excess protein intake puts load on kidneys as it needs to flush out toxins. Thus, Instead of protein supplements, you should consume good-quality of protein, such as Eggs, Country Chicken, Poultry, Nuts and Seeds, Milk and milk products.

C- World of Fats
Fats needs to be consume 20-25% as per RDA. Athletes mostly to consume unsaturated fat from foods such as Nuts, Avocados , Olives , Vegetable oils, Ghee, Cheese and fatty fish like salmon and tuna.

D- Micronutrients play key role

• To synthesis hemoglobin. Iron plays an important role for production of Hemoglobin. Along with IRON Vitamin A and Vitamin C is necessary as it helps for better Absorption. 
• To maintenance of bone health - As everyone knows - Calcium is required to build up strong bones but for better results, it is necessary to keep up Vitamin D levels as well as it goes hand in hand. 
• To adequate immune function. Phytonutrient is necessary to build up immune system. Most of fruits and vegetables have various Vitamins and minerals that helps to build immune and prepare our body to fight against infection and viruses. 

3) Importance of Breathing Exercises

1) Oxycise
2) Diaphragmatic breathing

1) Oxycise:
OXYCISE is a breathing exercise that helps you get rid of the oxidative stress caused by free radicals released in the body by increasing cell oxygenation throughout the body. In addition, it improves metabolism, improves energy levels and thereby aids in weight loss.
For this you you will inhale in oxygen through your nose (6sec)
Hold breath for (4sec)
And exhale out carbon dioxide through your mouth (6sec).


2) Diaphragmatic breathing
These helps to relax our body and mind. It also helps to regulate the heart rate and relaxes us. It also helps to calm ourselves and more focused.

How to do it:
Sit straight on a chair or sit on the floor with knees folded behind (Vajrasana). Keep your eyes closed and focus on breath. Place your 1 hand on your belly and the another hand on your chest. Take deep breath from your nose and let the abdomen rise up. Focus on the bottom hand rising and falling with tune of breathing and exhaling.
Keep doing for 5-15 minutes.

Advantage
Relaxes and restores the body
Boosts the immune system
Improves circulation
Calms the nervous system
Increases breath capacity

Inputs by Nutritionist Shraddha Sorte