April 17, 2014

The Best Top 30 Foods For Runners

I help runners eat healthier and eat for performance. My team at QUA NUTRITION designs nutrition plans that incroporate all of the above foods. I do hope you train to eat as you train to run. We can be reached at +91 9743430000 or email me at ryan@quanutrition.com. In case you wish to consult us for sports nutrition advice our costs range from $150 upto $1500 depending on the duration. We also incorporate Nutrition genetic testing to determine the most accurate foods for you.

April 1, 2014

HandBag Secrets for Weight loss in Women

Nutrition helps you to get a flat ab

The Quickest and Easiest Tips for Weight Loss in Women

Changing the way a woman feels about herself….well you can compliment her or you can flatter her! As a nutritionist, I think my gift to every woman I meet is the advice that will really help you lose weight. This woman’s day gift yourself to the knowledge that “ IF YOU TRY and TRY HARD enough and Crazy enough, YOU WILL LOSE WEIGHT…the right way!”

These are my tips that you can say are your HANDBAG must haves to lose weight.

  • Get up at 5.45 am. After exactly 7 hrs of sleep your Cortisol in now Peaking. (CORTISOL is the evil hormone that deposits FAT in your hips).  Drink 1 shot of Black coffee (80 ml) NO SUGAR please ladies…. 1 Slice of Brittania SLIMZ cheese (low Fat).
  • Immediately GO for a brisk 33 min walk NO MORE NO LESS you will force your FAT to think about do I deposit or Do I burn! Every 3 mins do 10 stationary on the spot High Knee to Chest on the spot Sprinting for 10 counts.
  • Post this walk 1 scoop of Whey Protein ( PREFERABLY QNT METAPURE – 0 Carb, 0 Fat High fat loss protein) & 3 Capsules of CLA and 1 Zenith Nutrition Multivitamin
  • 1 Hr 3 Egg whites,  a Cup of Green tea 300 ml
  • 4 Hrs from your Walk 10 almonds, 3 Figs 10 Pistas
  • Mid morning 1 glass of Green tea 300 ml.
  • 5 PM 1 scoop of Nutrilite protein Powder( SOYA based) with water. IT tastes YUCK but will work on the hunger Pangs
  • 7 PM a large SOUP and Salad
  • 10 Pm I glass of Skim Milk with 1 Slice of Britannia SLIM CHEESE and 3 capsules of CLA
  • 5 Vegetables I think that you have to eat every day Carrot, Tomato, Beetroot, Lettuce and French Beans
  • 5 Fruits I think you have to eat every day Watermelon, Apple, Orange, Lemon( squeezed in your water), Kiwi/Pomegranate
5 supplements every women must have
1. Zenith Nutrition Multivitamin
2. QNT METAPURE Protein ( 0% Carb, 0% fat)
3. CLA & GLA
4. Unived Omega 3

REPEAT for 4 weeks and then call us. WE THEN START THE FAT BURNER…by now you should have lost 3 kgs.

March 16, 2014

How do I decide what to feed my baby - Nutrition and Gene's that respond to Diet and Exercise

Icahn 5 months
Icahn 6 months
 PUBLIC DISCLOSURE: The below post is a personal post influenced by my own sons experiments with discovering whats the right thing for him. Most information is backed by medical science but I do not suggest you make this post the basis of your decisions for the diet of a kid. Seek professional paid nutritional guidance for customisation

Baby nutrition with a nutritionist
The best baby food Blender
My son, Icahn Aryan is all of 8 months when he was given the green signal to start solid foods via BABY FOOD!. So I went out as a nutritionist and bought the best BABY FOOD BLENDER from Philips Avent...This is an awesome blender to make kids foods. It steams first and cooks the fruits or vegetables or Grains and then is able to blend it to a fine puree or BABY Goo! We do not buy baby food for him. This steamer and blender does it in 25 minutes flat at the longest..

Qua Nutrition Kids nutrition
Icahn 7 months
The biggest issue was that the Doctor now was not able to give us direction for what foods to start with. It was there but vague. And then is a ton of motherly, grandmotherly advice thats really good ...but not accurate and designed  to the generation that we live in.

Its here that I decide to make Icahn the youngest tested Nutrigenetic patient in the country. A nutrigenomic test takes a saliva sample and we then process the DNA from the saliva to look at the genes related to the diet.

I now know his Apo E gene, his Diet Category or the PPARG gene, all his vitamin based gene receptors and their action in the body, whether he has the FAT storage and absorption genes, his immunity function, his exercise genes and most importantly we got Icahns IQ gene, his memory gene, his reading and learning gene tested. WATCH THE VIDEO to see snippets of the test.

With this report and the pediatric nutritionist guiding us we are able to plan a better meal, a better choice of Apple or banana, potato or sweet potato.

So in brief what did we learn

  1. What ratio of FATs to Carbs
  2. How much protein
  3. How to teach him young to eat for his cholesterol gene
  4. Which vitamin receptors are low and we supplement so he grow well ...immunity, brain and bones ;)
  5. How much does he need to play, which game( I THINK GOLF) based on his exercise genes
  6. Does he need to play more than he studies
  7. Does he need to avoid Junk food....HELL YES...he has the E3/E3 gene. ;(
  8. Will he become a diabetic....yes....so he needs to Avoid sugar or be trained from very very young to Avoid sweets as his exercise does not impact his insulin sensitivity.
  9. And from his Brain performance point...how much Omega and minerals for brain performance, how much stimulus via video games, TV and Reading and whether to really push him

Few pointers as a Nutritionist with a Biochemistry and  Gut microflora fetish... Introduce one food at a time per 4-5 days. dont start them as a mix. The microbial gut flora take about a week to get acclimatised to fermentations of a new substrate. So when I first start with rice for Icahn, my ideas was based on Starch, glucose and the glycemic index of rice. Its best to start first with white rice and then move to brown rice. This may be wrong nutritionally but its kinder on a 7 month old babys digestive system. As a father when you change PAMPERS you will know what I mean...the Smell....thats the start of a new fermentation...its called BIOGAS ;). Kids dont get Colic because of the mothers but when they do not have the right bacteria in their gut. So go with Probiotics. Icahn was a normal delivery baby and still I am working with probiotics for him. TO KNOW MORE ON HIS SCHEDULE OF INTRODUCTION OF FOODS please click here.

I must say I am blessed to have this knowledge to know how to go about his nutrition. To all the parents out there.....for the cost of a smartphone you get to know how your child needs to EAT.

1 year, 10 year old or 15 year old...come to QUA NUTRITION....we even work overseas....we will send you the DNA kit.....


Our team of child nutrition specialists can  be reached at  080 3232 92929, international +91 974343 0000 or email ryan@quanutrition.com

March 14, 2014

Yogeshwar Dutt gets Sports Nutrition advice

Nutrition coach Ryan fernando with Sushil kumar and Yogeshwar Dutt

Yogeshwar Dutt rolls his opponent 6 times with power that belied his tired look.Winning an Olympic medal is not an easy task. Winning in wrestling is an even larger herculean task. The Gods would be shining on Yogeshwar as he clinches his Olympic medal tonight. Yogeshwar is a follower of an Olympic sports nutrition program. A program with roots at the ARMY SPORTS Institute, yogeshwar's injuries were treated with glucosamine and Vit C. Teaching him about Nutrient timings seem frivolous at the time, but in retrospect he was a keen learner and hence a winner today. To every student out there training to be an Olympian, the journey starts a decade in advance and Nutrition plays a key role. Dutt once asked me " How do I fight without getting tired? is there a Food that helps?" Beetroot was my reply then.......and still is... Very Happy to have met you  Mr DUTT!

March 6, 2014

Workplace Nutrition for your Women

Women need to eat right in the workplace

WOMEN are special. Gift them something that will touch them for life. A gift of Nutrition advice that is based on your LOVED Ones QUA! Email me ryan@quanutrition.com to wow the women in your Company, your life or your eye!

December 11, 2013

How Mega Star Shivaraj Kumar fed his Six packs!

At 51 years of age getting a six pack requires commitment, effort and bucket loads of sweat. Shivaraj Kumarji walked into my clinic a little over a year ago after hearing about our success with Olympian Sushil Kumar. His words were exact " I need to be fit and I need to have a stellar body". His trainer is his guide to pushing his body to his limit. From a sports nutrition perspective we requested that we do the best tests in the world on Shivaraj Kumar and then I set about on his diet.

At the clinic we assessed his height weight and advance fat percentage levels. We obtained his schedules on shoot, off shoot, in country, out of country, during holiday and so on. This enabled us to plan his meals according to his calorie requirement. What was important was WHEN HE WORKED OUT? how much of Negative calorie did we need to maintain to burn fat and not lose Muscle. His trainer meticulously gave us his schedule down to every REP and weight lifted in the gym.

Click for 6 Pack Diet
We then drew samples of blood and flew them to USA, on a specialised $1000 test which gave us insights into his Vitamin, mineral, Amino acids level, enzyme levels and other molecules in his body. From here using a state of the art Dietary Software we balanced his protein, carbs and fats intake and had supplements customised only for his biochemistry...." Designer Protein and vitamin Supplements".

Then we did the Nutrigenomics or Food Genetic Test to determine the exact ratio of protein to carbs to fats. The genes in his workout regime and the FAT absorption gene, -how do you trick your genes to beleiving you are losing weight. Results of all the tests are confidential and cannot be shared on a public site. But know this, with Blood and Genetic testing any person can strive to get the right physique..even a six pack!

At QUA NUTRITION we even have nick named a few of our WEIGHT LOSS SALADS as "Bajarangi " 

Its important that the public knows that the process by which the DIET is followed is scientific and done to minimise any harmful effects to the human body. At his age most people are trying to save joints, replace heart valves or undergo triple bypass....his feat of a 6 pack is at best ..." A work of Science and Sweat"! Not to mention his grit! Hats off to you sir!! rather SHIRTS off to you!

To get the SHIVARAJ KUMAR effect call us at 080 3232 9292 or email me ryan@quanutrition.com.

September 28, 2013

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

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

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

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

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

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

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


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


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


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


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


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


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

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

September 27, 2013

Running Nutrition - Tips for those preparing for a 21 Km

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

September 21, 2013

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

Techies like to eat more than 2,500 calories daily. 
The culprit for techies' poor diet could be being forced to snack on the job due to their long working hours..
IT workers' voracious appetite could also be an attempt to take on board fuel and stay awake, as the majority of those surveyed get just six hours of sleep each night.
BPO / KPO / and whatever other PO's are out there...........these employees better take good care of your health. It is no secret that, working at 24X7 environments long term can be detrimental to health. However, being health conscious can limit the harm. Experts are in agreement that a healthy diet, regular exercise, stress management etc. will help. And what more, they are asking employers to help employees with this matter. My own brother Kevin is a Victim of this new Age Revolution…Its the 21st Century Industrial revolution, where Brick laying now is behind computers during the GRAVEYARD SHIFT. I am watching the Spiralling journey of his career only go up, with his Health going the opposite way.

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

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

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

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

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

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

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

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

What can you DO?

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

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

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