wellness

	Standard Height and Weight for Indian Men & Women	THE IMPORTANCE OF WATER AND WEIGHT LOSS Whatever diet plan you are following, here is some good advice!!! (The source of this information is not known, but it is tried and tested.) There is a vital connection between drinking water and fat loss. Incredible as it may seem, water is quite possibly the single, most important factor in losing weight and keeping it off. Water is possibly the only true "magic potion" for permanent weight loss. It is believed that when we metabolise or "burn" 16 ounces of fat, our body generates 22 ounces of water, which surprisingly must be flushed out by drinking water, a minimum of 64 ounces daily. By drinking less than this amount, the body feels threatened, and in self protection, will hang on to every molecule of water in the body, resulting in fluid retention and no "weight loss" on the scales. Water can suppress the appetite naturally and helps the body metabolise stored fat. By drinking water and correcting fluid retention, more fat is used as fuel because the liver is free to metabolise fat at top speed. The kidneys cannot function properly without enough water and when they don't work to capacity, some of their load is dumped on the liver forcing it to metabolise less fat. Remember - Eight glasses or more a day, keeps the extra fat away! Water helps to wash out by-products of metabolism, prevents accumulation of body (and drug) toxins, helps in maintaining all normal body functions such as temperature control and electrolyte balance, and prevents constipation. Ample water is also important in preventing sagging skin during fat loss. An overweight person needs more water than a thin person. Larger people have larger metabolic loads. Since we know that water is the key to fat metabolism, drinking water is essential to weight loss and maintaining good health during the stress of dieting. Dieters should keep in mind, that they normally receive a large portion of their daily water needs through their food, which can be seventy-to-ninety percent water. During dieting, the food intake is reduced and thus, the person is not getting their normal supply of water let alone the extra water they need to flush out the metabolic by-products and this results in a "hidden hunger" in dieters as the body is craving food, not for its calorie content, but for its water content. The water is especially needed to keep the skin healthy. If the body can't get rid of the by-products from metabolising stored body fat via kidney excretion, the skin is called upon to help excrete these by-products. People often overlook the role of the skin in excreting toxins. Water is not only a "magic potion" for fat loss, it is a "magic-cosmetic" for the skin. Visceral fat analysis and body fat percentage assessment Measures body fat percentage, body weight Calculates Body Mass Index (BMI) Indicates the Basal Metabolic Rate (BMR) Memory for 4 sets of user data What you should know Importance of measuring visceral fat Visceral fat usually accumulates around the abdomen or lower part of the body. People with high visceral fat content are to be at higher risk of developing lifestyle related illnesses such as diabetes, high blood cholesterol, etc. It is thus important to include visceral fat analysis in your routine health check and management.
	Men Women Height (Feet & Metres) Weight (kgs) Weight (kgs) 5'-0"   (1.523 m) 50.8 - 54.4 50.8 - 54.4 5'-1"  (1.548 m) 51.7 - 55.3 51.7 - 55.3 5'-2"  (1.574 m) 56.3 - 60.3 53.1 - 56.7 5'-3"  (1.599 m) 57.6 - 61.7 54.4 - 58.1 5'-4"  (1.624 m) 58.9 - 63.5 56.3 - 59.9 5'-5"  (1.650 m) 60.8 - 65.3 57.6 - 61.2 5'-6"  (1.675 m) 62.2 - 66.7 58.9 - 63.5 5'-7"  (1.700 m) 64.0 - 68.5 60.8 - 65.3 5'-8"  (1.726 m) 65.8 - 70.8 62.2 - 66.7 5'-9"  (1.751 m) 67.6 - 72.6 64.0 - 68.5 5'-10"  (1.777 m) 69.4 - 74.4 65.8 - 70.3 5'-11"  (1.802 m) 71.2 - 76.2 67.1 - 71.7 6'-0"  (1.827 m) 73.0 - 78.5 68.5 - 73.9 6'-1"  (1.853 m) 73.3 - 80.7 73.3 - 80.7 6'-2"  (1.878 m) 77.6 - 83.5 77.6 - 83.5 6'-3"  (1.904 m) 79.8 - 85.9 79.8 - 85.9
	Indian Calorie Chart
	Name Quantity Calories Name Quantity Calories Nuts Snacks Apricots 15gm 306 Dal Wada 30 200 Dates/ currants 15 317 Pakoda 1 200 Figs 20 55 Samosa 1 256 Walnuts 15 gms 102 Potato chips 10pcs 110 Raisins 20 315 Tapioca Chips 100 gms 570 Sweets Dahi wada 1 364 Barfi 1 pc 100 Meat Puff 1 200 Halwa 1 pc 570 Mathri 1 Large 420 Gulab Jamun 1 pc 100 Godam Pongal - 356 Jalebi 1 pc 200 Muruku 2 pcs 583 Mysore Pak 1 pc 357 Namak Para 2 pcs 326 Rasogolla 1 pc 150 Papad (grilled) 1 25 Ladoo 40 gms 250 Papad(fried) 1 43 Petha 40 gms 250 Bhel Puri One cup 280 Baln shah 40 gms 250 Papri 1 plate 25 Imarti 40 gms 250 Pani Puri 1 plate 125 Patisa 40 gms 250 Drinks Mesu 40 gms 250 Apple Juice Cider 1 bottle 95 Rasmalai 40 gms 250 Coffee without Sugar 1 cup 25 Sohan Halwa 40 gms 250 Coconut Water 1 glass 50 Malpuri 40 gms 250 Orange Juice 1 glass 95 Meat Mutton Tomato Juice 1 glass 45 Cooked in oil (1tbsp)with spices, onions,tomatoes 1 cup 250 Tea without Sugar 1 cup 22 Beverages Coke 1 bottle 95 Fish(boiled) 1 cup 100 Lime Juice 2 tbsp 35 Mutton (Boiled) 1 cup 100 Ginger ale 1 bottle 75 Ham 1 thin slice 100 Alcoholic Drinks Chicken 1 cup 220 Beer 1 glass 100 Mutton chops 1 100 Brandy 1 peg 70 Tandoori Chicken 2 pcs 450 Dry Wines 1 wine glass 75 Fish Fingers 3 pcs 162 Champagne 1 glass 115 Sheekh Kababs 2 pcs 300 Whisky 1 peg 75 Crab 2 cups 67 Rum 1 peg 75 Shrimps(fried&rolled) 1.5 cup 19 Gin 1 peg 105 Bread & Rotis Oil Bread 1 slice 60 Vegetable Oil 1tbsp 130 Chapati 1 100 Salad Oil 1tbsp 125 Phulka 1 75 Milk & Milk Products Eggs Milk 1 cup 100 Fried 1 100 Condensed Milk 1 cup 320 Omelette 1 110 Skimmed Milk 1 cup 45 Poached or boiled 1 80 Skimmed Buttermilk 1 glass 60 Miscellaneous Curds 1 cup 60 Jam 1tbsp 100 Khoa ½ cup 206 Marmalade 1 tbsp 100 Butter 1 tbsp 120 Honey 1tbsp 30 Ice cream 1 scoop 114 Horlicks 2 tbsp 41 Shredded cheese ½ cup 150 Ovaltin Bournvita 3 tbsp 38 Blue cheese ½ cup 100 Mango Pickles 1 pc 65 Cheese ½ cup 82 Sugar 1 tbsp 60 Cottage Cheese 1 tsp 16

Herbalife Nutrition Institute 

Welcome! The Herbalife Nutrition Institute is dedicated to promoting excellence in the field of nutrition. This website is an educational resource for the general public, government agencies and scientists concerned with two rapidly evolving areas: foods for health and dietary supplements

Current Science

Fruits and vegetables are colorful pigment-containing food sources.
Owing to their nutritional benefits and phytochemicals, they are considered as 'functional food ingredients'.

Current Opinion

Health Benefits of Phytonutrients Found in Colorful Fruits and Vegetables - David Heber

Colorful fruits and vegetables provide essential nutrients such as vitamins, minerals, and antioxidants and also other natural plant nutrients. This review article examines the benefits of a diet rich in colorful fruits and vegetable.

 The principles involved in human performance nutrition, also known as sports nutrition, are built upon the principles of general nutrition and fitness science with special emphasis on optimizing human performance. Optimal nutrition is an essential part of every athlete’s training program, and the information contained separately in the Textbook of Nutrition is essential to understanding the proper application of nutrition in athletics.

The primary areas of concern are:

1) consuming enough calories to support performance;
2) consuming the correct balance of macronutrients before, during and after exercise; and
3) proper hydration.

There are other concerns for certain population groups as well, such as vegetarian or vegan athletes, or female athletes – particularly those who compete in sports that focus on weight or body build, such as figure skating and gymnastics.
Nutrition before, during and after exercise has significant effects on human performance. A pre-event meal keeps the athlete from feeling hungry before and during the event, and it maintains optimal blood glucose levels for working muscles. Carbohydrate feedings just prior to exercise can help restore suboptimal liver glycogen stores, which could result, for example, after an overnight fast. Allowing for personal preferences and habits, the pre-event meal should be high in carbohydrate, low in fat and fiber and easily digested.
Hydration and nutrition during an event has revolutionized human performance. During exercise, athletes should consume 30 to 60 grams of carbohydrate each hour (120 to 240 calories from carbohydrate per hour). Since both carbohydrates and fluids are necessary during events, sports drinks can go a long way in providing adequate carbohydrates and fluids. Typical foods that are used during long events include sports drinks, carbohydrate gels, energy bars and bananas. During vigorous activity, heat that is produced is dissipated through the process of sweating. However, long-term, extensive sweating can pose significant challenges for athletes with regard to fluid and electrolyte balance. 
Without effective management, athletes will fatigue prematurely and, as dehydration progresses, heat exhaustion, heat cramps and heat stroke can result. Finally, recovery from intense activity requires nutrients that will replenish muscle glycogen stores, body water, electrolytes and triglyceride stores in skeletal muscle. Proper nutrition during the recovery period is essential for rapid and effective recovery and for optimal performance at the next event or workout.
Over the long term, athletes must pay attention to general nutrition and conditioning, while, during an event, adequate hydration and electrolytes become critical to maintaining optimum performance.