Chocolate Lable list

A Moments of Delight


Food Serving size Calories Proteins Carbohydrates Fats
Dairy milk 1 bar (42g) 230 3 26 12
Kit kat 1 pack (42g) 210 3 27 11
galaxy 100 g 543.9 6.6 5.7 32.5
bourneville 100 g 524.4 3.6 62.2 29.3
perk 27 g (1 bar) 100 6 13 2.5
5 star 100 g 466.7 3.3 60 26.7
Munch 13.2 g 68 1 8 3
Milky bar 100 g 560 8 55 34.5



  Eat clean and green – Vegetables for a better lifevitamins

Vegetables nutritive values

Coriander 100 44 3.3 6.3 0.6
Beet root 100 43 1.6 8.8 0.4
Onion leaves 100 41 0.9 8.9 0.2
Shepu bhaji 100 37 3 5.2  
Bhindi(lady finger) 100 35 1.9 64 0.2
Phool gobhi(cauliflower) 100 30 2.6 4 1.3
Cabbage 100 27 1.8 4.6 0.1
Drumsticks 100 26 2.5 3.7 0.1
French beans 100 26 1.7 4.5 0.1
Spinach 100 26 2 1.3 0.7
Bitter gourd 100 25 1.6 4.2 0.2
Pumpkin 100 25 1.4 4.6 0.1
Capsicum 100 24 1.3 4.3 0.3
Brinjal 100 24 1.4 4 0.3
Tondli 100 18 1.2 3.2 0.1

Lable List -Tea

     Taste OF Relaxation


Food Serving size Calories Protein Carbohydrates Fats
Chai (cutting ) 1 glass 90 4 20 3
Black tea 1 cup (237 gm) 2.4 0 0.7 0
Green tea 1 cup(245gm) 2.5 0.5 0 0
Herbal tea 1 cup(237 gm) 2.4 0 0.5 0
Lemon tea 1 cup(237 gm) 2.4 0 0.7 0

Average is considered

Method of preparation may vary

Regional Fruits

assortment-of-colorful-ripe-tropical-fruits-top-royalty-free-image-995518546-1564092355                                   Eat fruits plenty, keep body wealthy







BANANA 100 GM 89 1.1 0.3 23
APPLE 100GM 52 0.3 0.2 14
CHIKOO 100GM 83 0.44 1.1 19.9
MANGO 100GM 65 0.5 0.3 17
ORANGE 100GM 47 0.94 0.1 12
GUAVA 100GM 68 2.55 1 14
PAPAYA 152GM 59 1 0.1 15
WATERLEMON 100GM 30 0.61 0.2 8
SWEET LEMON 100GM 43.02 0.7-0.8 0.3 0.0093
PINEAPPLE 100GM 50 0.54 0.1 13


Fat burning supplement

  Burn than fat and watch your belly go flat.


These supplements are also known as thermogenic supplement. They mean heat generating supplement and refer to substances that stimulate and increase BMR (basal metabolic rate). Which increase energy usage, fat burning and heat production in the body.

They are also known as fat burners.

These supplements are nowadays flooding the market due to its fat burning properties. But they also come with many negative effects.


Ephedrine- powerful central nervous system stimulant: derived from the ephedra plant- ma huan; leads to certain typical effects such as shaking of hand, palpitation, anxiety, irritability , hostility, headache etc; side effects include; tachycardia (irregular heart beat)’ shortness of breath, dizziness, convulsions, fever, vomiting etc; used in medication to treat bronchial congestion and asthma.


Caffeine- powerful stimulant of the nervous system found in coffee , tea, cocoa beans etc. increases mental alertness and stimulates metabolism; increases fat breakdown; side effects include- diuretic, dehydration effect on the body, addictive and can cause slight diarrhea, peptic ulcers aggravation.

Aspirin- found in white willow (salix alba); acts as an analgesic, ie pain-relieving; stimulates CNS;

  • These fat burners cannot be used by people with heart disease, high blood pressure, thyroid disease, peptic ulcers or an enlarged prostate; or those who take MAO inhibitor drugs for depression or appetite control.
  • Can be taken by individual who are extremely fit with now medical condition and who already have a low body fat percentage

The risk to benefit ratio of these supplements are very high and use of these are not recommend

Rather follow an good exercise and nutrition plan and at the end be happy with the natural results as unnatural ways are not worth it.


                      A bowl a day keeps the bullies away.


Oats – 1.5 cup

Dates 2 or 3 chopped

1 banana chopped

2 tbs dry fruits powder (almond,cashew,acorn etc)

Milk (cows/plant)



Boil oats for 3 mins or soak overnight

Add milk, dates and dry fruit powder

Mix properly

Top with chopped banana

Drizzle some maple syrup/honey if required (will increase carbohydrates in the recipe)


Mediterranean diet

A healthy mind in a healthy body


The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in 1960. Researchers noted that these people were exceptionally healthy compared to today. Numerous studies have now shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death. There is no one right way to follow the Mediterranean diet, as there are many countries around the Mediterranean Sea and people in different areas may have eaten different foods. This diet emphasizes a plant-based eating approach, loaded with vegetables and healthy fats, including olive oil and omega-3 fatty acids from fish. It’s a diet known for being heart-healthy. On this plan, you’ll limit or avoid red meat, sugary foods, and dairy (though small amounts like yogurt and cheese are eaten).

Do’s and Don’ts of this diet

Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.

Eat in moderation: Poultry, eggs, cheese and yogurt.

Eat only rarely: Red meat.

Don’t eat: Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods.

The Mediterranean lifestyle also involves regular physical activity, sharing meals with other people and enjoying life.You should base your diet on these healthy, unprocessed Mediterranean foods:

  • Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
  • Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
  • Nuts and seeds: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.
  • Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.
  • Tubers: Potatoes, sweet potatoes, turnips, yams, etc.
  • Whole grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread and pasta.
  • Fish and seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.
  • Poultry: Chicken, duck, turkey, etc.
  • Eggs: Chicken, quail and duck eggs.
  • Dairy: Cheese, yogurt, Greek yogurt, etc.
  • Herbs and spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.
  • Healthy Fats: Extra virgin olive oil, olives, avocados and avocado oil.

Vegetarian muscle gain diet plan


                              Climb the Healthy Food ladder to happiness.


We are going to give 5 meals to the client

Lets consider client workout 6 pm to 7 pm with high intensity

Post workout protein is 40gms

14gms distributed equally for rest 4 meals

Carbs distributed equally

Time Food item
8:00 1 scoop whey with milk and 30 gm oats
11:00 200gm paneer sabzi+ 3 chapati+100 gms green salad
14:00 250 gm curd + 100 gm daal + rice
17:00 2 bananas + 2 tbs skim milk powder + 2 whole wheat bread slices
20:00 100 gms pulses sabzi with 3 rati(jowar/bajra)


Oil-rice bran oil 15-20ml daily equally distributed

Flaxseed oil tablets-3-4gm daily

Water intake-3-5 litres per day equally distributed



Optimal number of meals


Healthy eating keeps the heart beating!


There are many arguments and theories about how many meals should a person have in a day. Some say 3 some say 6. Well focus on every factor that is decided by the number of meals.

Metabolic rate                                                                                                                                                              Metabolic rate is the number of calories your body burns within a given time period. The idea that eating more frequent, smaller meals increases metabolic rate is a persistent myth. It is true that digesting a meal raises metabolism slightly and this phenomenon is known as the thermic effect of food. However, it is the total amount of food consumed that determines the amount of energy expended during digestion. Eating 3 meals of 800 calories will cause the same thermic effect as eating 6 meals of 400 calories. There is no difference. Multiple studies have compared eating many smaller versus fewer larger meals and concluded that there is no significant effect on either metabolic rate or the total amount of fat lost

Blood sugar levels                                                                                                                                                               Eating big meals is thought to lead to rapid highs and lows in blood sugar, while eating smaller and more frequent meals should stabilize blood sugar levels throughout the day. This, however, is not supported by science. Studies show that people who eat fewer, larger meals have lower blood glucose levels, on average. They may have bigger spikes in blood sugar but overall their levels are much lower. This is especially important for people with blood sugar issues since having high blood sugar can cause all sorts of problems. Less frequent eating has also been shown to improve satiety and reduce hunger compared to more frequent meals. When it comes to blood sugar control, breakfast also seems to play a role. Studies show that eating the largest meal of the day in the morning, or early in the day, lowers average daily blood sugar levels

Breakfast                                                                                                                                                                          Conventional wisdom dictates that breakfast is a necessity, that it jump starts your metabolism for the day and helps you lose weight. What’s more, observational studies consistently show that breakfast skippers are more likely to be obese than people who eat breakfast. Yet correlation doesn’t equal causation. This data does not prove that breakfast helps you lose weight; just that eating breakfast is associated with a lower risk of being obese. This is most likely because breakfast skippers tend to be less health-conscious overall, perhaps opting for a doughnut at work and then having a big meal at fast food joints for lunch. There is no evidence that breakfast “jump starts” metabolism and makes you lose weight. Eating breakfast may benefit certain aspects of health.  It appears that the body’s blood sugar control is better in the morning. Therefore, having a high-calorie breakfast results in lower average daily blood sugar levels compared to eating a high-calorie dinner. Also, one study in people with type 2 diabetes found that fasting until noon increased the rise in blood sugar after lunch and dinner. These effects are mediated by the body clock, also known as the circadian rhythm, but more studies are needed before scientists can fully understand how it works. People with diabetes and those who are concerned about their blood sugar levels should consider eating a healthy breakfast. So  If you are not hungry in the morning, skip breakfast. Just make sure to eat healthy for the rest of the day.

Skipping meals                                                                                                                                                                        Intermittent fasting is a trendy topic in nutrition these days. It means that you strategically abstain from eating at certain times, such as skipping breakfast and lunch each day or doing two longer 24-hour fasts each week. According to conventional wisdom, this approach would put you in “starvation mode” and make you lose your precious muscle mass. However, this is not the case. Studies on short-term fasting show that the metabolic rate may actually increase in the beginning. Only after prolonged fasting does it go down. Additionally, studies in both humans and animals show that intermittent fasting has various health benefits, including improved insulin sensitivity, lower glucose, lower insulin and various other benefits. Intermittent fasting also induces a cellular clean-up process called autophagy, where the body’s cells clear waste products that build up in the cells and contribute to aging and disease


There are no health benefits to eating more often. It doesn’t increase the number of calories burned or help you lose weight. Eating more often also doesn’t improve blood sugar control. If anything, eating fewer meals is healthier. It seems quite clear that the myth of frequent, small meals is just that — a myth.

When hungry, eat àWhen full, stopàRepeat