9 super food for increasing immunity

The number one tip for staying healthy is to make your immune system rock solid, some basic things that need to keep in mind for strengthening immunity are getting enough sleep, sanitizing your hands , stress management and quality food. There is no such supplement to cure or prevent you from any kind of virus like corona virus , influenza flu etc. But are some foods that will surely boost your immunity

1. Citrus fruits

Citrus fruits have the tendency to increase white blood cells which are helpful against infection, so incorporating citrus fruits like orange , lime , amla etc. Will be beneficial. As our body is not capable of producing vitamin c its own, so we need to have it on daily basis to avoid flu and virus infection.

2. Red bell pepper

If we talk about percentage of vitamin c in red bell pepper on volume basis , thus contains double the amount of vitamin c as compared to citrus fruits . Apart from vitamin c it also contain beta carotene which is helpful for eyes and skin.

3. Broccoli

Broccoli is a power packed food it contains vitamin a, c and e as well other antioxidants and minerals . Broccoli contains good amount of plant protein which helps in boosting the immune system .This is also a good source of fiber, so it is advisable to add broccoli in your diet.

4. Garlic

Garlic is found in almost every household , this magic compound helps in lowering the blood pressure and also reduce the hardening of blood vessels. Early civilization knew about its anti inflammatory property, garlic helps in boosting the immune system due to allicin which is a sulfur rich compound.

5. Ginger

Ginger tea is the first thing that comes in our mind when we have sore throat , due to its anti inflammatory property it is used in tonsillitis . It is well known due to its cholesterol lowering property. Thus it soothes the throat and helps in fighting against bacterial infections.

6. Spinach

Spinach is known to have immense amount of iron and also have rich amount of vitamin c and some other antioxidants to strengthen our immune system. So add spinach in salad or whatever form you can use.

7. Papaya

Papaya is fruit loaded with vitamin c it contains daily recommended amount of vitamin c, it has papain which acts as digestive enzyme and also is anti inflammatory. It also has good amount of potassium , folate.

8. Turmeric

The key ingredient in every cuisine, turmeric is super food with anti inflammatory property which is quite useful in osteoarthritis and rheumatoid arthritis. It is also useful in throat infection in home remedies and as a gargle also.

9. Mushroom

Button mushroom known to be beneficial in increasing immunity due to some minerals like selenium and main component like vitamin b , riboflavin and niacin . It acts as a support system for immune system.

So start incorporating these super food in your diet, this is the way to increase immune and fight against viruses and common cold infections.

This article provide you with the list of immunity boosting foods, but this is just one aspect of this complex system. A good life style , healthy eating habits, taking enough sleep , maintaining the hygiene are some other aspects that one should also consider.

All About Thyroid and Thyroid Related Weight Issue

What is Thyroid?

Thyroid is an endocrine gland in the frontal side of neck, which basically determines your metabloic rate by secreting thyroid hormones.

The main thyroid hormones secreted by it are triiodothyronine (T3), thyroxine (T4) & calcitonin

How the Secretion From Thyroid Regulated?

Let’s dig into some physiology of thyroid, so how thyroid regulates the secretion of thyroid hormones?

The secretion of hormones is regulated by pitutary gland which releases thyroid stimulating hormone (TSH), which itself regulated by thyrotropin releasing hormone

(TRH), so this is how secretion is regulated, I tried to put it into simple words

Thyroid Related Diseases

Mainly there are 2 types of diseases which are related to this, namely hyperthyroidism and hypothroidism. I will discuss these one by one:

1. Hyperthyroidism

This is a condition in which thyroid gland produces more of T3 & T4. Which in turn fasten   metabolic rate and patient starts losing weight and gets thin.

Main reasons of hyperthyroidism are grave’s disease and autoimmune disease.

Please consult your doctor regarding dose of thyroid condition as I am not aware of your condition so am not able to tell you exact dosage.

But I can give you some tips regarding diet to gain your weight if you are suffering from hyperthyroid.

  • Eat often
  • Include broccoli in your diet
  • Include nuts and legumes
  • Try to eat approximately 3000 calories a day
  • Take your medicine regularly
  • Include simple carbs
  • Include weight training
  • Add cruciferous food items
  • Avoid cardio
  • Avoid small meals and include large meals
  • Avoid complex carbs 
  • Avoid skipping your meal

2. Hypothyroid

This is a condition in which thyroid gland produces less of T3 & T4, which in turn slows down the metabolic rate and patient starts getting fat and overweight.

Main reasons of hypothyroidism are iodine deficiency, hashimoto’s thyroiditis.

Please consult your doctor regarding dose of thyroid condition as I am not aware of your condition so am not able to tell you exact dosage.

But I can give you some tips regarding diet to reduce your weight if you are suffering from hypothyroid.

  • Enough protein
  • Green tea
  • Salad
  • Watermelon
  • Lentil
  • Curd
  • Soya beans
  • Peanuts
  • Pears
  • Sweet potato
  • Brussels sprout
  • Cabbage
  • Radish
  • Broccoli
  • Exclude cruciferous foods

So this all about thyroid and thyroid related weight problems, in my next blog I’ll be sharing with you a sample diet plan to reduce weight if u are suffering from hypothyroid.

Be the best version of you- workout, diet and supplement guidance

The present study shows that how gym members make sense and give meaning to their exercise regime. Overall, it is argued that for many participants gym exercise is more than physical training; it is also training for life. Based on a thematic analysis of 32 semi-structured interviews, it is argued that gym workout is a means to create better versions of the self on mainly three levels.

First, gym participants perceive themselves to be efficient and productive in general.

Second, gym training is believed to increase the control they have over their lives.

Third, gym members associate their gym workout with amplified emotional resilience, believing that fitness workout makes them not only fitter in a physical sense but also fitter and better equipped in a psychological sense.

Surprisingly, a small group of regular gym users displayed more critical sentiments and distanced themselves from the images and values the gym stands for.

The results of this study can be linked to broader political discourses on health and fitness that make use of corporate managerial vocabularies and are based on ideals of rationalization and efficiency.

So for my lil brothers and sisters i have some basic info regarding gym training, diet , which i am interested to share with you guys. So we will jump directly on the training plan. I have laid down 7 day training schedule.

7 day plan

  • day 1 – chest
  • day 2 – back & forearms
  • day 3 – biceps & triceps
  • day 4 – shoulders & abs
  • day 5 –  legs and calves
  • day 6&7 – sat & sun rest.

2 muscles per day

Work out 2 hours a day, 5 days a week, 2 days rest and 45 mins to 50 mins for each muscle.

1 routine for one muscle for one week, then next week use a different routine for that muscle and then cycle through the routines.

How much weight you should I lift?

Start with weight that you can lift 10-12 times, (repetitions), as you work out more you will start lifting heavier weights in order to do 10-12 reps. So you can increase the weight as you go on As beginner start with light weight, work your way up, then start lifting moderate weight and then, lift heavy weights, slow and quality reps, squeeze muscle to get most affect and eat protein and proper diet.

Remember to increase weight after each set. So pick such weight such that after each set you will increase weight so that when you get to the 4th set you will have trouble doing 8 reps, that’s how you know you started with proper weight.

So see which weight you can lift 8 times, then go down 4 levels from that, and that weight should be your weight for first set. Since this level will be different for all exercises and all muscles so you should remember what weight you used to start each exercise. Remember 8-12 reps in video means lift heavy.

So for the first set lift weight so that you can do 12 reps and not above 15, if you can lift more than 15 in first set it is too light.

Then for second set increase the weight to next level, and for second set you should do 10 reps, if you are doing more than 10 reps in 2nd set then weight is too light.

Then increase the weight for 3rd set and do 8-10 reps, if you are doing more than 10 reps with 3rd set your weight is too light, then for last set you should be pushing 7-8 reps, and try to push it really hard to that last edge. You can do 5th set, increase weight and aim for 6 reps and push hard.

This will help you get your muscle to the edge and allow you to use different weight for different muscles.

How much Protein ,Carbs and Fat I need?

If you are a beginner, you should take 100g of protein per day to start, once you put on muscles and become stronger, you should take 1g of protein per pound of your weight daily.

So if you weight 170lb, then you should be taking 170g of protein daily. But because your body isn’t use to eating so much protein, start with 100g per day (if you are beginner).

Once you pack on lots of muscles (that is after good time), then you take 1.8g of protein per lb of weight. Divide the amount into several servings and take the servings different times of the day to complete your protein for the day, one serving within 90 mins after your workout. This protein should come from your diet (whatever you can get) and the rest you can use protein supplement to finish the daily amount (protein powder, this is not steroids, these are protein made from milk).

You can buy the protein supplements. Without the protein supplements, it will become difficult for you to get all the protein from food. So you can eat eggs, meat, daal, chana, milk, yoghurt, all has protein and it adds up, and then take rest from protein supplement to complete daily protein.

If you are aiming to gain muscles and have no worry of fat, then eat 2g of carbs per lb of body weight per day from natural sources (not from high sugar food, like juice), get carbs from potato, rice, daal, oats, these are good sources for natural carbs. So if you weight 100lb then you will eat 200g of carbs from natural sources.

If you are aiming to lose fat while gaining muscles then lower your carbs to 1g per pound of weight and increase your protein to 1.8g of protein per lb of weight. Also note, if you are a beginner, don’t use weight gainers, use protein supplements that are more pure protein.

Divide your meals

Eat healthy. Break your daily food intake into 5 meals instead of 3 meals.

Your first meal, your meal before workout and after workout are the most important. Your last meal of the day should be at least 3 hours before sleep and should be the smallest meal and should not contain high carbs. So you will be eating smaller portions, but you will be eating 5 times a day, every 2-3 hours.

Eat healthy food, don’t eat junk food. Ensure you get your daily nutrition. And ensure you drink lots of water.

What are whey proteins and their importance?

Take whey protein supplement. They are made from milk. They are healthy and no side effects. Take 1g of protein per pound of weight daily. So if you weigh 150 pounds take 150g of protein to start. Divide the number into 4 and take it 4 times a day, once after workout.

If you are having trouble gaining muscles then you can eat 2g of protein per pound of weight.

If you are a beginner, then start with 50g, then increase to 100g a day after 2 weeks then after 1 month you can do 1g of protein per pound of weight.

If you have some fat and want to reduce fat at the same time, then do some cardio of 20 mins after weight lifting to burn the fat.if you are under weight use mass gainer.. Else use 100% whey protein. Meaning if you are less than 60kg and you have trouble gaining weight or are very skinny then get mass gainer. Else get 100% whey protein.

Good companies are ON, Muscletech, Medigreen,Musclepharm, Dymatize.if you are veg.. Use the same diet.. But substitute meat with daal and chana.., lentils or beans or with soy chunks.. Or soy beans.. And dairy products like milk, cheese curds, yogurt, .. Instead of eggs. Eat oats and milk for breakfast.

Tips to Lose Weight Fast

According to Charles Darwin’s survival of the fittest theory, the species that adapts itself with changing environment will survive.

Similarly, we humans survived by changing our living pattern or our lifestyle. But this change in lifestyle aka modernization also impacted our food habits in a big way.

As our life getting busy, we prefer food which we can prepare easily without hustling too much, so the concept of fast food was invented to save our time because we can prepare it much faster as compared to the normal food.

But as we all know that how fast food getting us fat and jeopardizing our health, so today I am going to discuss with you guys 10 ways to lose weight fast.

1. Calorie deficit

To lose weight or to drop body fat %, we have to go in calorie deficit .i.e. to take less calories than your maintenance calories, let’s take a reference of my client Ramandeep singh whose current weight is 73 kg and his maintenance calories are 2200, so we will create a deficit of 400-500 calories only, and will design a diet plan of around 1700 calories.

2. Proteins

Include more lean protein in your diet; protein diet will help you lose fat. Some of good sources that contain natural protein are egg, tuna fish , sprouts , tofu, salmon, chicken breast , protein powders, nuts etc.

3. Good fat

We cannot completely cut fat from our diet, we need fat for hormone production but it should be healthy fat, less in LDL, VLDL and more in HDL.

4. Complex carbs

Instead of simple carb source(potato, white rice etc.) try to include complex carbs(brown rice, brown bread) in your diet, simple carbs spike the glucose in blood stream in a very short time where as complex carbs will make you feel satisfied and release energy over a long period.

5. More fiber

Include more salad and fruits in your diet which are free from refined sugar and will help you with smooth bowel movement.

6. Reduce liquid calorie

Liquid calorie such as cold drinks and other sugary drinks carries lots of calories so we need to avoid taking these drinks.

7. Include Cardio

Try to include early morning cardio session that will help you to burn more fat, also u can try high intensity workouts.

8. Water

To lose more fat, you need to drink more water. Normally, we need to drink water according to our weight. For example you are 80 kg divide your weight by 8 and that’s the no. of glass water you need. Scientifically it is proven that at molecular level, water molecules combine with fat molecules and dissolves it and that is how drinking water is beneficial in losing weight.

9. Avoid junk food

Avoid fast food and try to eat clean food. For example instead of fried food, oily food use raw food.

10. Sleep

Most people take this step as granted, but the truth is that you need at least 8 hrs sleep for your body to cut your fat. So take a note from here and fix a proper sleeping time. Do not disturb your sleep cycle. Doing so will hamper your weight loss process.

Please follow these tips for at least 2-3 months and you definitely will get good results.

Tips to Gain Weight

In today changing scenario its all about looking good, people want to look good no matter what. To fulfill this crazy obsession some took it notch higher by prosthetic surgeries, implants etc.

Am not a cosmetic surgeon, but one thing I know that it’s foolish to destroy your body for such short term goals, by profession I am a sports nutritionist so today am going to discuss some quick tips for skinny people to gain weight and look good naturally.

1. Know Your Body-type

Scientifically there are mainly three type of body types namely


So suppose you fall under the category of ectomorph that means you have very fast acting metabolism and for gaining weight u need approx 3000 calories a day.


To gain weight you have to go in a calorie surplus, for instance, you need 2000 calories to maintain your current weight according to your height and age, so for gaining weight add additional 400-500 healthy calories, so make sure to add more calories to your diet but first you should know your body type.

3. Importance of Simple Carbs

Simple carbs play a vital role in gaining weight. As I explained in my previous blog that simple carbs spike up insuline in body and they reached blod stram in short time so by doing so you will get quick calories and it wont make u feel fuller for longer time and u will get hungry soon and again can load carbs.

4. Include Weight Training

It is proven that weight training is quite helpful if you want to gain weight, include moderate to heavy weight training and avoid cardio, cause cardio will not be beneficial in this case, weight training will stimulate your muscle fibers and by hitting muscle’s threshold stimuli you can start building muscles and can achieve desired weight in a short time.

5. Healthy Fat

Please refer to my previous blog, as I already explained the importance of healthy fats.

6. Homemade Mass Gainer

Now a days mass gainer shake is in the fashion, if you are a gym goer am sure you have already heard about it. These are high calorie powders which are blended with milk and gives you some good amount of calories in no time. But everybody cannot afford these expensive shakes, don’t worry, I have a recipe for you guys to make a healthy mass gainer shake at home.

So bear with me and note down some of its ingredients:

1 banana, 80 GM oats, 8 almonds, some cocoa powder, sugar and 300 ml milk. Blend all the ingredients in a blender and your homemade mass gainer shake is ready.

7. Eat More Often

Instead of 3 large meals take small 5-6 meals, make sure to add nuts, proteins, chickens, tubers etc in your diet.

8. Rest

Working too hard in the gym wont help you make a good body, you need to give proper rest to your body, muscle recovery is the key to get bigger.

Follow these tips for 2-3 months.