December 17, 2014

Healthy EATING options in Bangalore via an Intelligent Meal Plan

Advising people on eating healthy is one thing. Providing the food is another. Getting people to buy healthy Nutritious food is a challenge.

Whilst its easy to PREACH, the buying of healthy food or rather us selling healthy food is the NEW PRACTICE.

In the IT city of Bangalore India, I have jumped into the COOKING POT to bring a new concept of Intelligent meals to your doorstep via a new start-up of mine  Itiffin.

So what is it that iTiffin vouches for?

The whole idea behind a nutrition chart is to guide an individual on the type and amount of his/her food intake for energy and nutritional requirements. This helps us stay healthy. Yet people are struggling to follow this simple dictum because of their fast and busy lifestyles, defeating the entire purpose of a chart, even more so in the corporate world. 

This is the niche that iTiffin fits into it. Instead of preparing the meal plans on a chart, iTiffin puts it all in a plate. The scientifically designed healthy meal developed by iTiffin brings out the food’s complete nutritional value. The meal delivered is warm and tasty. Then why bother with a chart when iTiffin can do it all for you! A dedicated team of scientists and nutritionists have designed and developed meals that aims to satisfy the ideal Indian appetite. This comes after a hard core research and study of the Indian mentality was carried out with respect to food. Keeping in mind attributes such as regional tastes and choice of food into consideration.


To add to the quality of the meal ,the meal trays provided are of European standards for safety and keeping quality of food .
They are food grade, no metal contamination even on keeping for 4-6 hrs and microwavable! They are hygienically sealed to be spill proof they are immediately stored in hot cases to maintain the temperature till they are delivered etc. Such has been the perseverance and deliberation of our organization in their quest of changing the way our nation eats!
iTiffin sets a benchmark in its own style. Seems like an arduous task for it to reach the pinnacle of success, but as the famous one liner goes ‘Impossible is nothing!’

December 15, 2014

A DIET Plan - EATING with science not marketing jargon!


At 6.47 pm Ravi burst into the clinic, sweating profusely he apologised for being held up in traffic. Leaving work sharp at 6 pm that evening to make his appointment with the Nutritionist, thoughts rushed through Ravi’s head,” I am only 26, the company doctor said I am pre diabetic, and my cholesterol levels are that of a 60 year old man”. The doctor asked him to eat better, exercise more and get less stressed. Easy for a man who has to talk to patients for 20 mins. Ravi thought I code 20 hrs. a day and earn more money than him.
Ravi looked haggard  when he stumbled into my consultation.  I greeted Ravi with a chirpy tone, only to be met with a grunted Hi!  Here was a worried 26 year old with the body of a 60 year old. 
So RAVI what’s the problem?? I ask…..Ravi proceed to give me his batting average over the next 45 mins… 
270 High Cholesterol, normal is 200 ( Doc I love butter chicken, I eat outside everyday especially roadside junk)
Overweight by 7 kgs, Yeah Doc! I am not bugs bunny… I eat only one huge meal at NIGHT…no time.
 Can’t climb 3 flights of stairs, confesses to the occasional binge drinking & smoking on weekends( 4 beers and 12 cigarettes Friday, sat, sun. Every day),
a boss that thinks he’s a godfather and Ravi his mop boy( apparently Ravi has dreams of smashing the keyboard into his bosses face….leaving behind 3 loose teeth) Ravi’s official timings are 6 pm to 4 am, but apparently it’s more like 3 pm to 8 am in the grave yard shift…holy smokes….I LOVE my job as a nutritionist….10am to 6pm.
And as I am about to close his sheet, he says..Oh yeah…I can’t take a DUMP properly these days…..I am CONSTIPATED and feel really Shitty everyday…!!
Ravi is a theatrical person as I am now discovering his facial expressions match those of his symptoms…Constipated look is what he now shows  …
I finally Summarised “Ravi as a nutritionist I meet hundreds of cases like YOU every year and your shitty lifestyle & metabolic conditions are reversible…manage it …manage your stress …..The moment I said this a huge grin appears on RAVI’s face as we near the end of his clinical assessments.... Almost like he has unburden himself. Finally I see a brighter side of him and a smiling avatar on this cool dudes face..
I went from Zero to Hero in a moment, before Ravi shot back to earth with another painful confession , “Doc I am married, I hardly have the energy for lovemaking, My wife and me are married for 2 years and we are not able to conceive and fertility tests say that my sperm count is Screwed…!!”
My Mind is now racing to link all the bytes of data that Ravi has given me. I am trying to code faster than this geek wizard….I pause, take a sip of water….ask Ravi if he wants some green tea, he says…no….DUDE!!! I proceed to lecture him of the benefits of green tea( FAT BURNER, SPERM COUNT BOOSTER, CHOLESTEROL BUSTER, EYE ENHANCER, STRESS BUSTER) all whilst linking the key causes to RAVI”S MAN MADE SELF IMPOSED dilemma.  I ask for a moment to step outside to catch my wits. I bump into Suhasini Viswanathan, my youngest prodigy dietician & diabetes educator…."Su I need you to check the specks on this patient"…her pupils dilate with shock….A sign I normally see with SU when she is alarmed….” Here it comes “ OH MY GOD!! 26 years old and this is the chart” ....that’s the 17th patient this month with specks off the roof….Cholesterol off, diabetes off,  BMI off, Fat off….she trails off….walking away from me….Just before exiting she yells……NUTRITION BOOTCAMP!!! For him…..Will handle his case as she mumbles off!!
I re-enter the room to smell of freshly brewed Green tea. My cup is steaming as I see RAVI pensively looking into his swirling light green liquid. This tastes good Doc!! Yeah I replied grimly it’s brewed only for 30 secs in hot water not boiling and a teaspoon of Jamun Honey. It’s a special Diabetic honey. Ravi is hooked….Where can I buy some doc....go on-line I say ….mynutramart.com is where I get it.
Okay Ravi Let me outline the reasons of your problems and how a nutrition plan and exercise plan carefully constructed around your hectic lifestyle will be your only option of redemption ..
Let me list them categorically so that your actions can be mirrored to drop the causative agents…

Anomaly
Probable cause
Remedy I
Remedy II




CHOLESTEROL
Lots of fats in diet( Bhujiya, samosa, canteen cooked food in palm oil,
Do not buy any packed food or junk foods from supermarket and stock them. It tempts you
Pack a homemade tiffin box( six layers for six small meals), change to olive oil




Triglycerides
No Exercise and bad food
Walk for 40 mins every day. Walking burns more fat than running
Eliminate all Maida based foods( biscuits, naans, fried foods etc.)




H1 Abc
TOO MUCH SUGAR and WHITE RICE
Eliminate all sugar, all sweets, no aerated beverages, Limit TEA< COFFEE with no sugar or STEVIA as a sweetener( its herbal)
Visit a diabetes educator Nutritionist. Plan six meals a day. Change to complex carbs and low GI foods. Use Brown rice instead of white rice. It has a low glycemic index.




Overweight
Eating 1 meal a day( this causes the body to starve and then store FAT to greater amounts.
Eat 3 main meals planned to your calorie requirement. Discover your  capacity for Nutrition rather than eating blindly for taste and fullness. Insert 3 snacks that are fruit or vegetable based
Insert Negative calorie foods into your diet. These are foods that are FAT BURNING and provide valuable nutrients but no calories. Ex. APPLE, Pineapple, watermelon, Boiled Egg whites, Carrots, cucumbers. Easy to pack in a tiffin box.




Breathlessness
SMOKING
QUIT IT!
Consume 2000mg of Vitamin C per day with 6 mg of Astaxanthin




Fertility
Food & Body not tuned for top of the line sperm production
Lots of antioxidant foods, beetroot, pomegranate, Jamun, Amla, a tablespoon of Litchi Honey.
Lots of cold water, Glutamine and Whey protein 10 gms a day post walking.




CONSTIPATION
Not enough Water & FIBER
Keep a 2 litre bottle near your computer mouse. Drink every 45 mins a glass Remind yourself with a mobile alarm. Challenge yourself to go for a pee 6 times in the office hours
Eat 2 apples as snacks during the day so you eat smaller meals. A bedtime have3-4 prunes or a small teaspoon of Pysellium husk( ISABGUL)


Ravi’s eyes misted with tears when he heard that if he followed this plan to the tee within 100 days we would begin to see positive changes in his body.
I am not too sure about the exercise bit DOC!! I told him to call a trainer and fix 12 sessions a month with the trainer. This way a person is monitoring you and motivating you at all times or join the office GYM with a  BUDDY…challenge yourself to a holiday in Goa. Set goals in 6 months. Loser pays for the holiday…..It never fails to work….better still enrol for the INSANE SUPERHERO WORKOUT…in 8 weeks you are guaranteed to get a killer body.
Ravi is now on the edge of his seat….motivated and drumming his fingers…..suddenly his fingers snap…you know what doc….I am going to ROPE in  Priya…on this vacation idea..She too needs to get into shape…my wife needs this more than me as she too has as stressful a work schedule as me….

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

A few weeks later Ravi walks in for a motivational session and checks his fat percentage. His plan apparently is working with ease. As he steps on to the scale there is a silent confidence in his smile….what’s up RAVI I ask…. He cheekily smiles ..says DOC…I feel like a ROCKSTAR….beep the meter calls out his reading……congrats Ravi you have lost 2% body fat and 4 kgs of weight. As we sit down his blood test are delivered to my desk…Oh WOW!! I exclaim…you are a GOOD STUDENT!!! His blood parameters had all moved downwards!! 4 months of this I can see the GOA holiday happening…
Ravi’s wife sitting next to him is a little jealous as I can see….Priya now confesses…Ryan he has been so disciplined in the last 8 weeks., that I am feeling motivated to do the same. You see I have PCOD( poly-cystic ovaries) and a thyroid issue. I have been on medication but since we got married and I moved to this next software job I have gained 9 kgs and doctor says I am 16 kgs overweight…… I do not want to burden my unborn child with my indiscipline’s of life.
I reply…Your right genetically mothers are at huge fault for their kids obesity factors if they themselves are overweight during pregnancy or eating unhealthy. You know what Priya, we need to get your blood tests done to ensure what’s happening in your biochemistry and then go through the Body assessments as well as your nutrition habits. Then we will work on changing the way you eat!
Priya pulls out her blood test instantly…..ALREADY DONE ..She exclaims….from the corner of my eye I see our Registered Dietician Rashmi Cherian, who specialises in female hormones walk into the room. "Mrs Priya, can we start your assessments" says the no-nonsense dietitian ….and escorts her away.
Ravi turns to me and says…."she is watching me every day and wondering how she can benefit from changed nutrition schedule and supplement program…In fact she has replaced my Tiffin schedule ( Visit Itiffin.in An Intelligent Meal Plan Ordering service in Bangalore for my new concept in eating healthy) with hers too and we now both walk 3 times together in the evening whenever we can or early morning when we both get back from work. It’s a new 45 mins of talk time we actually get and for the first time in our marriage we are bonding!"
Ravi completes his counselling session with me, with re affirmation of his goals, a few changes in his nutrition plan as he got a transfer to a morning shift!! His Circadian Rhythms are going to thank him in the future( Why Circadian Rhythms). I leave Ravi to see how the assessments with his wife are doing.
As I walk in, I hear Priya crying softly…..” Rashmi, I have not been able to lose weight for the last ten years. Ever since I was a teen I was overweight. “  My biggest problem is my Sweets and my love of baking and feeding my husband…and now he refuses to eat what I bake for him……WAHHHHHHH..He no longer loves me….”
I am about to do a 360 and exit the door I just walked in, and Priya confronts me” Ryan, I love what you have done for Ravi….but I don’t know what to do now….” Ravi is a new man and I am afraid I will not be able to change….
BOY OH BOY!!! I am thinking couple nutrition counselling is like being a divorce lawyer especially if both are foodies and overweight!!!

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

He said that!!!.Priya croons…..I ask, "Rashmi, what’s our Game plan?,.. I switch gears as I need to get this couple healthy…women can be difficult in counselling sessions…."
Rashmi replies in her serious counselling tone "Ryan her Thyroid readings are off but are being treated by the doc, VIT D and B12 levels are low, Folic acid is down and her Cholesterol is also through the roof."
I can see her tears beginning to brim and quickly exclaim…” OH wow!! 50% of the battle is now done! And I see a retreat of the tears replaced with curious excitement….” So you’re saying I can lose weight”
Off course…..VIT D and B12 are responsible for so many metabolic systems and your thyroid being treated is a big boost to your metabolism.  Since you mention you had PCOD condition we want to eliminate all the TRANSFATs in your diet….
Huh? WHO FAT she goes. Trans fat Priya is a type of oil that when reheated its becomes a bad fat and is not good at all for the female hormones. In summary if you and Ravi want to make a baby, I suggest you stick to Rashmi  nutrition choices of oil and recommendations. In fact till you conceive and delivery your baby …NO OUTSIDE FRIED FOODS AT ALL….That’s a BAN.

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

Food is consumed 5 or more times a day…..we need to have over 300 meals before a habit or choice or taste is acquired and accepted as a new way of life…Rashmi…who taught you to eat….you mother out of love…not our of capacity or medical requirement…..WE NEED TO TEACH THEM TO EAT TO THEIR CAPACITY AND if they fail with us, they will believe that NUTRITION OR DIET does not work…..We have a lot riding on convincing people that DIET AND EXERCISE change medical conditions for the better. The WHITE COLLARED AC KEYBOARD PUSHING, COFFEE DRINKING, SLEEPING AT DAYTIME generation is in dire need of correct advice and as a Nutritionist I suggest that you have this uncompromising  stance…..
Priya looks a little perturbed at my insistence of no deviation….Even at Parties…Doc!! YES ..I boom and as I leave Rashmi to complete the counselling…” PRIYA, weight train 3 times a week with a trainer, yoga 2 twice a week and walk with your Husband as per his schedule….Workout together…. And for your love of BAKING….Rashmi will send you 10 recipes of low calorie, Low GI savouries…..
I’d like to see a carrot cake next month when I see you….."

CHAPTER 2
Three months later, I am late for my appointment…..as I push the glass door to clinics reception, my olfactory senses detect  mouth-watering smell of Carrot Cake…..I smile….PRIYA & RAVI are seated together in a counselling room with Suhasini and Rashmi in the room eating cake!!! I walk in to a room of laughter….SO who’s trying to corrupt my dieticians….

PRIYA is already up and defending herself by throwing her arms around me saying…..thank you thank you……I spy Ravi out of the corner of my eye gleaming , short hair, arms looking pumped and as PRIYA pulls away I see a visibly fitter Priya…. DOC I have lost 5 kgs… and feeling so fit.
Suhasini says…."RAVI is no longer pre diabetic with a score of 5.9 on the HbA1c, and all other parameters are normal".  RAVI interrupts…and down by 4 more kgs….Our GOA TICKETS ARE Booked and Priya is paying…
Rashmi quickly adds to the good news that all Priya’s deficiencies are in place and that her Doctor is very happy with their progress.
So are you Happy now Priya? I ask… she replies…Over the moon…In fact doc, My elder sister is now jealous of the way we have changed in the last 100 days and is wondering what secret SPA treatment we are on…..
PRIYA and Ravi visit us every month for assessment and new nutrition plans.  Their reason is that a visit to the nutritionist keeps them motivated and on track. As I write the synopsis of this case and close the medical case and open a Holistic Case,  I  seem at unease.  There are over 60 million white collared youngsters out there working with the same conditions as RAVI and Priya.  WE are becoming a superpower…but an unhealthy superpower of 30’s and 40 year olds who are obese, diabetic and hypertensive….Everybody will be wealthy and all needs will be met. But many of us will die young because of our indiscipline to being healthy and living wisely. Our kitchens and mind-sets need a new plan…


TO GET YOU AND YOU FAMILY ON A LIFE CHANGING NUTRITION PLAN PLEASE CALL ME ON 080 3232 9292 or email me at ryan@quanutrition.com. Please mention this article in my blog to get a special family discount at QUA NUTRITION. To Order Itiffin - A Calorie balanced Lunch and Dinner at Bangalore India call +91 73 53 23 0000.
WE counseling families via phone or SKYPE all across the world via our Satellite Clinic.


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

September 14, 2014

Hrithik Roshan Diet is the secret to his BODY!!

In a latest Interview with SUPERSTAR Hrithik....he reveals his secrets to build a killer body. Here is what he says
Original SourceTOI Article Click Here.

From Hrithik's fitness diary


  1. Fitness begins with initiative and continues with consistency. The six pack abs is a byproduct of being healthy.
  2. Stress is toxic for the body. Once we get into an unhealthy zone, we dig ourselves deeper into the grave. You have to snap out of it.
  3. Discipline sets you free. If you want to party, you can party. If you want to binge, you can binge because the rest of the time you stay restricted.
  4. Getting your metabolism high is the key. Eating at regular intervals increases the metabolism.
  5. Ninety per cent of the job is done through your diet. The other 10 per cent is exercise. You are what you eat.
  6. If you miss meals and stay hungry for hours, you tend to go for pizzas or burgers and that is what messes up your body.
  7. Street food, packaged food and readymade meals are bad. Anything with preservatives is unhealthy.
An interview in Health& Nutrition magazine with his trainer Kris on his diet..


Q. How did you plan Hrithik’s diet?
Kris: Hrithik followed the Blood Type diet. This plan takes into account that some people are allergic to certain foods or are unable to metabolize certain foods or have a tendency to retain fluid making them feel bloated.

Hrithik was recommended smaller, more frequent meals, which meant he would eat once every two hours.  Every meal had a high protein element, say poultry, steak, fish, egg whites, or whey. This was accompanied by low Gylcemic Index complex carbohydrates – brown rice, grams, sweet potatoes, khus khus, or oatmeal. Plus vegetables – asparagus, broccoli, cabbage, lettuce, cucumber, tomatoes. We didn’t add oil and fat to his diet as he got them naturally through food.

Making sure that he had his meals on time was the hardest part, given his erratic schedule, long working hours, meetings and public appearances.
Q. What about supplements?
Kris: He had Grenade fat burner (prior to cardio), pre-workout Grenade 50 Caliber, post workout GenR8 Vitargo and USN Protein mixed with coconut water. He also took a multivitamin and a branched chain amino acids (BCAA) and CLA supplement morning and night.


As a sports nutritionist and co-founder of QUA NUTRITON, we design nutrition plans based on the same principal that his trainer Kris Gethin does. EAT with a plan, calculate specifics get the right foods, Plan ahead with Calorie and Protein Loads.

If you want a Diet that will change your body- ALLOW this .....6 months. Of careful discipline

PLEASE DO A BLOOD TEST AND GENETIC test before attempt to jump up your metabolsim

TO GET HRITHIK DIET AND SUPPLEMENT GUIDELINES
Call 080 3232 9292 and we can do a SKYPE nutrition counselling with you over 6 months. 

A sneak preview of his Supplement chart taken from an interview on BODYBUILDING.com ..Danger do not do without a nutritionist expertise and blood analysis first.
Morning:
  • Optimum Nutrition Glutamine

    Optimum Nutrition Glutamine

  • Optimum Nutrition BCAA

    Optimum Nutrition BCAA

  • Gaspari Nutrition Anavite

    Gaspari Nutrition Anavite

  • NOW Grape Seed Antioxidant

    NOW Grape Seed Antioxidant

  • NOW Omega-3

    NOW Omega-3

  • NOW Liver Detoxifier

    NOW Liver Detoxifier

Before Cardio:
  • Grenade Thermo Detonator

    Grenade Thermo Detonator

Pre Workout:
  • Gaspari Nutrition SizeOn

    Gaspari Nutrition SizeOn

  • Optimum Nutrition BCAA

    Optimum Nutrition BCAA

  • Gaspari Nutrition Anavite

    Gaspari Nutrition Anavite

  • Grenade Thermo Detonator

    Grenade Thermo Detonator

  • NOW Grape Seed Antioxidant

    NOW Grape Seed Antioxidant

Post Workout:
  • Gaspari Nutrition Myofusion

    Gaspari Nutrition Myofusion

  • GENR8 Vitargo S2

    GENR8 Vitargo S2

  • Optimum Nutrition Creatine

    Optimum Nutrition Creatine

  • Optimum Nutrition Glutamine

    Optimum Nutrition Glutamine

  • Optimum Nutrition BCAA

    Optimum Nutrition BCAA

Before Bed:
  • Optimum Nutrition ZMA

    Optimum Nutrition ZMA

  • Optimum Nutrition Casein

    Optimum Nutrition Casein

  • Optimum Nutrition Glutamine

    Optimum Nutrition Glutamine

  • Optimum Nutrition BCAA

    Optimum Nutrition BCAA

  • NOW Omega-3

    NOW Omega-3

  • NOW Grape Seed Antioxidant

    NOW Grape Seed Antioxidant

  • NOW Liver Detoxifier

    NOW Liver Detoxifier


July 8, 2014

TOP 10 FOODS TO KEEP IN YOUR DESK DRAWER FOR WEIGHT LOSS

When I work with TOP Management in every office, I always see people who are striving to be fitter and younger. So once I asked the CEO of a very famous company why she eats right and always has a snack in her office. She said “ I need to fuel to think, I need to fuel to decide, I need fuel to run with best of my team who are a decade younger than me”

So eating at work is a simple principle of knowing what are you going to be doing for the next 2 hrs. Then learn to Snack to keep you healthy. HEALTHY SNACKS


When your hard at work and suddenly you’re famished, the hunger prangs start to kick in and the best option is to run to the nearest vending machine. 



Once you’ve eaten that guilt filled meal, you then begin to realise that your nutrition has taken a back seat. But Think Again! Are you really hungry? Or is it just that you’re bored or tired or stressed at work? If you aren’t really hungry then skip this meal.


Stack up on small snacks in your office drawer and you will notice the difference not only in your energy levels at work but also on your waistline. 

  1.Green Tea:  This is the Secret Fat Burner! It helps increase breakdown of fat, thereby enabling more calories to be burnt daily. Drinking atleast 4 cups of green tea a day can up your metabolism and also keeps you hydrated throughout the day. Another Secret from RYAN’s desk…. Green tea is known to boost Alpha Wave thinking….Ask me what this is and how it makes you sharper on your projects?



     2. Walnuts: Walnuts are high in heart-healthy omega-3 fatty acids 
    and antioxidants. Pair a handful of walnuts with a piece, 
    your favourite fruit, or a bowl of oatmeal for a fibre-rich morning
    snack that will help you feel full longer.


   3.Apples:Apples are loaded with pectin, which helps suppress your appetite.Eating an apple mid-day helps control blood sugar and may aid in weight loss. Eat an apple a day to keep the Doctor away! I had a client who ate 2 apples a day before each meal and lost 3 kgs in a month.





   4. Low Fat Yoghurt: The latest Superstar! Yoghurt increases the    intestinal friendly bacteria keeping the intestine healthy. 
      It also boosts immunity, aids in digestion and the absorption of  nutrients.


        
   5.Almonds:  Almonds are especially 
   good because you can munch on 
   them throughout the day. Almonds are
   protein-packed and have the good 
   kind of fat, so they satisfy hunger.



 
   6.Low Calorie Granola Bars: Granola bars typically made with a 
      combo of whole grains, nuts, seeds and dried fruit, are a good to  grab in-between meals to curb hunger. Look for bars that contain
      no more than 200 calories each.

 
  7.Water: Although not exactly a snack, lack of water throughout the day is often the culprit behind feelings of hunger, headaches, and midday dragging. Bottled water is something you definitely want to keep stored at work. Sip throughout the day and watch your productivity and mood improve.     



   8. Sprout salad: Sprouts are a healthy snack option that you could keep at your desk. Boil sprouts and add a little bit of salt and pepper or just add in some sliced cucumber and cherry tomatoes to drive your hunger away.


  9.Dark chocolates: Don't we all love to cheat on 

our diets once in a while? It is possible, provided you do it in a smart way. The remedy to sweet cravings is to have 2 cubes of dark chocolates. Opt for these bitter chocolates once in a while when you are tired of having salads and fruits, but make sure they’re made of 70% cocoa and not your milk chocolates.



  10.Buttermilk: Let’s just stick to tradition on this one. Buttermilk is a 
       good source of protein and calcium; also it is easy on the stomach.  Available in tetra packs and is easy to carry on the go. It also keeps  you hydrated and refreshes you.