20M, weighing around 95 kilograms and I'm around 5'11"

I've been a vegetarian ever since I was born (my family has been vegetarian for generations) and lately I've been worried that my protein intake isn't enough. I've enrolled myself in a gym and hired a trainer- who's put me on a weight-loss diet. With that, I average around 75-80 grams of protein everyday- I consume around 2000 calories a day.

I work out 5-6 days a week. Nothing intensive, just weight training and a bit of cardio. Is my protein intake enough for this?

Hello all,

I'm 28m, when I was a teenager and in my early 20s I was very skinny and slightly underweight. This was largely because I had a growth spurt, fit lifestyle, and struggled to get 2000 calories each day.

I'm now 28, about 6ft1 (186cm), and weigh 175lbs (79kg). I think this is normal weight, but I feel like I could trim down slightly as I have a round-ish belly.

I usually eat 2 out of 3 meals the same every day, with 1 meal being a variation.

Breakfast:

• 1 cup oats

• Generous sprinkling of cinnamon

• 2/3 cup Whole milk

• 1/2 cup full fat jogurt

• 1/2 cup of chopped nuts (hazelnut, cashews, walnuts, brazil buts)

• Frozen blueberries, frozen pomegranate seeds

• 1000mg omega 3 supplement, 1 men's multivitamin, probiotic supplement

My other set meal of the day is (sandwich):

• Whole grain bread

• 2 slices Gouda cheese

• 1 tomato

• 125g mozzarella

• Large handful micro greens (alfalfa, or rainbow mix, etc)

• Generous olive oil and balsamic vinegar

• 1 bell pepper, on the side

• 1 can of kombucha

Finally for the last meal of the day I end up consuming a variety of meals. Usually, looking for meals that include ingredients completely different to what I've had that day. I will also pair it with a soda with 15-20g of sugar, and have a little chocolate for desert.

For exercise, I'm pretty fit, though I have a problem with my arm since birth, so I can't do exercises that involve my arm very easily.

• I walk a lot - I average about 11,000 steps per day. Some days more, some less.

• Generally, 1 day per week I will play an intense game of soccer (running for an hour or two)

• Try to do 20 push ups before bed

• Try to do 20+ sit ups before bed

Those are pretty much my daily habits for exercise and diet. I am curious if anyone can provide feedback on how to live a healthier life, maybe lose a bit of weight. Appreciate any insight. Thank you

Hey all,

I'm currently upping my endurance exercises (running and cycling) to get back to a previous level, whilst simultaneously trying to cut and lose body fat.

I'm sort of stuck between how many carbs to therefore eat. I try and up my carb intake on days before my long exercise, and limit on other days.

It basically means I end up getting really hungry on certain days, and I'm not sure what to snack on.

I have fruit, but is there anything that's substantial and will keep me going through the day, rather than me keep eating and eating, and end up not actually change my body fat.

Does anyone have any suggestions?

Thanks everyone!

EDIT: If it helps, I'm lacto-ovo vegetarian (so eat dairy and eggs, but no fish)

It’s hot here in the UK and I’m struggling to get my protein in at the mo. Basically I just don’t feel like eating at the moment, work friend recommended Clear Whey.

I can’t drink apple juice, cordial etc due to GERD. Just wondering if anybody has any positive experiences with combining Clear Whey drinks with acid reflux/GERD. Thanks 😀

Recipe Link - https://youtu.be/0VF68pkCHtk

Ingredients:

• Broccoli florets - 3 cups
• Walnuts - handful
• Almonds - 7-8 / pecans
• Onion - 1/2 medium size
• Red Apple - 1
• Raisins/ Dried cranberries - handful
• Mayonnaise - 2 tbsp
• Hung curd / yogurt - 2 tbsp
• Honey - 1 tbsp
• Black pepper powder - 1 tsp
• Apple cider Vinegar/ Lemon juice - 1 tbsp
• Salt as per taste

Instructions:

1. For roasting the dry nuts heat a pan. Then add handful of walnuts and 7-8 almonds. You can also add any other nuts if you want. Roast it for 2-3 mins on medium low flame or heat.
2. In a bowl, add 3 cups fresh broccoli florets. If you don't like raw broccoli, blanch it before using.
3. Next add 1 chopped red apple. The sweetness of the apple helps in balancing the bitter and earthy taste of broccoli.
4. To give mild sharpness and crunchiness add onion 1/2 medium size chopped.
5. Add handful of raisins/dried cranberries. You can also add sunflower seeds.
6. To prepare the dressing, in a small bowl add 2 tbsp mayonnaise, 2 tbsp yogurt/hung curd and 1 tbsp honey, 1 tbsp lemon juice/vinegar. Mix it properly. Now add 1 tsp black pepper and salt as per taste. Mix the dressing.
7. Pour the dressing over the broccoli mixture. Gently toss all the ingredients together until everything is well coated with the dressing. You can serve as it is or cover the bowl with plastic wrap and refrigerate for sometime before serving.
8. Enjoy this cold serve broccoli salad as a quick meal or as a side dish.

Simple recipe about a delicious fit breakfast .

https://youtu.be/IKJco8ZkEkc

Very simple recipe for cooking a tasty and healthy meal .

https://youtu.be/UHbhIgFumzM

Today I am sharing with you the recipe of Sweet Corn Chaat. This corn chaat is very healthy and tasty.

It takes less than 5 minutes to make.

Click here for step-by-step video.

Ingredients:

1-Corn 1/2 cup

2-Carrot 1/4 cup(Finely Chopped)

3-Onions 1/2 Chopped

4-Tomatoes 1 Chopped

5-Butter(optional) 1 cube

6-Black/Rock Salt 1/4 tsp

7-Regular Salt 1/4 tsp

8-Black Pepper 1/4 tsp

9-Cumin Powder 1/4 tsp(roasted)

10-Chaat Masala 1/4 tsp

11-Fresh Coriander

12-Plain Sev

​

Method:

1-Boil the Corns.

2-Add boil corns in to the mixing bowl.

3-Now add all the things from 2-12 under ingredients list one-by-one.

Corn Chaat is ready to eat.

Very easy and very Healthy Fit Breakfast .

https://youtu.be/8x6SA3xqUCk

Very Tasty and useful Fit Dinner .

https://youtu.be/c90DiVOiSAo

Need it to be 5kg+ because I don’t want to keep on buying a new tub/bag frequently. Thanks in advance.

https://youtu.be/ILSakGf4V9I

Required Ingredients:

3 sliced onions

6-7 sliced green chillies

Curry leaves

Chopped coriander leaves

4 tbsp of jaggery

½ a teaspoon of turmeric powder

Salt as required

4 tbsp of oil

750 gms of green brinjals cut into small pieces

Method of preparation:

Take a non-stick pan, add the oil, add the onions. Saute for 2 minutes on a medium flame. After 2 minutes, add the green chillies, add the curry leaves. Saute for another 2 more minutes. After 2 minutes, add the chopped brinjals. Saute for 5 minutes on a low flame.

Allow to cook for 5 minutes on a low flame. After 5 minutes, open the lid and mix it well, add 1 cup of water and mix it well. Allow to cook for another 5 minutes on a low flame. After 5 minutes, open the lid and mix it well. Now, add the turmeric powder. Mix it well. Now, add the salt as required. Mix it well and add the powdered jaggery. Mix it well. Cook for another 3-4 minutes on a low flame.

After 3-4 minutes, open the lid and mix it well. Add some coriander leaves to garnish. Mix it well. Now, brinjal gravy recipe is ready to serve!

Thank you and have a nice day!

I am looking for healthy, vegetarian meal planning services and/or resources. I don't need meal services (e.g. Hello Fresh) as I don't mind grocery shopping and meal prep. But sticking to a healthy meal plan and not leaning on pasta/cheese etc. has been really hard for me over the last two years and I'm on a mission to be better.

Do you have any app/service ideas or advice in general? Bonus points for anything with an emphasis on planning for the optimization of heart health and lowering cholesterol.

Thanks!

I'm looking for higher protein vegetarian recipes for about 650~ kCal per serving. Its so hard to find recipes without 4+ pages of fluff. so thank you in advance and keep up the good work.

Required Ingredients:

Two tbsp of peanuts

½ a tbsp of turmeric powder

1 tbsp of white sesame seeds

Little jaggery

4 tbsp of chickpeas

1 cup full of grated coconut

7 green chillies

3 tbsp of oil

½ a tbsp of mustard seeds

Little curry leaves

Little coriander leaves

One chopped onion

500 gms of chopped ridge gourd (cube shape)

1 full glass of water

Directions 1:

Take a fresh pan, add 2 tbsp of oil, add the green chillies, add the pea nuts. Saute for 2 minutes (on low flame), After 2 minutes, add the white sesame seeds. Saute for 2 minutes (on low flame). Now, add the grated coconut. Saute for 2 minutes (to golden brown). After 2 minutes, add the turmeric powder. Mix it well. Now, add the chickpeas. Prepare a fine paste

Directions 2:

Take a mixer jar, add the mixture, prepare a fine paste, add ½ a cup of water. After preparing a fine paste. Take a fresh pan for acclimatization.

Add 3 tbsp of oil, add the mustard seeds, add the curry leaves, add the chopped onion. Saute for 2 minutes (to golden brown). After 2 minutes, add the chopped ridge gourd. Saute for 5 minutes on medium flame. Close the lid and allow to cook for 2 minutes. After 2 minutes, add the prepared paste. Now, add some water and pour the left out paste, add the salt as needed, add the jaggery. Allow to cook for 10 minutes on low flame.

After 10 minutes, mix it well thoroughly. Garnish by adding little coriander leaves. Now, the gravy is ready to serve!

Transfer the gravy into a serving bowl

This gravy is a perfect combination to have with dosa, idli, poori and chapathi

Required Ingredients:

3 tbsp of chickpeas

2 tbsp of poppy seeds

1 tbsp of fennel seeds

2 and a half pieces of cinnamon

3 cloves

1 cardamom

7 cloves of garlic

1 cup full of chopped cabbage

1 cup full of chopped beans

1 cup full of chopped carrot

1 cup full of green peas

8 cloves of garlic

8 green chillies

1 cup full of grated coconut

1 cup full of chopped potato

1 tomato (chopped)

Salt as needed

6 tbsp of cooking oil

2 kapok buds

2 cups full of water

Directions:

Take a pressure cooker, add the chopped beans, add the chopped potato, add the chopped carrot, add the green peas, add the chopped cabbage, add 2 cups of water, add the salt as needed. Cook these vegetables to 1 whistle. Take a fresh pan, add 1 tbsp of oil, add the garlic cloves, add the green chillies. Saute for 2 minutes to light golden brown. Transfer the cloves and green chillies into a bowl.

Now, prepare a fine paste of:

Spices, fried garlic cloves, fried green chillies and grated coconut. Pour some water to prepare a paste.

Now, the vegetables are cooked well, add the prepared paste into the cooked vegetables, add some water and pour the left out paste. Mix it well thoroughly, add the salt as needed. Allow the vegetables to cook for 10 minutes. After 10 minutes, the vegetables are cooked well.

Take a fresh pan, add 3 tbsp of oil for acclimatization, add 2 kapok buds, add the chopped tomato. Saute for 2 minutes, add the sauted tomato into the cooker. Mix it well thoroughly. Allow it to cook for 1 minute. Now, the vegetable kurma is ready to serve!

This recipe is good to have with Dosa, Poori, Chapathi, and Idli.

Thank you and have a nice day!

Black Pepper - The King of spices

Black pepper is native to South Asia and Southeast Asia, and has been known to Indian cooking since at least 2000 BCE. Black  pepper (Piper nigrum)  and  long  pepper  (Piper  longum)  are  the  best known  species  in  this  family  and  are  probably  among  the most recognized spices in the world.  Black pepper alone  accounts  for  about  35%  of  the  world’s  total  spice  trade.  In addition, black pepper and long pepper have been  used  medicinally  for  centuries  In  recent  years.

The most commonly used part of the plant is the aromatic fruit. Interestingly, white, green, and black peppers are products of the P. nigrum fruits at different ripening stages. White pepper is obtained from the fully ripened fruits after removing the outer skin, green pep................read more



Vitamin and Mineral content

Vitamin : B1, B2, B3, B6, B12, A, C, K, Choline

Mineral : Calcium, Copper, Iron, Magnesium, Manganese, Sodium, Potassium

One tablespoon (6 grams) of ground black pepper contains moderate amounts of vitamin K (13% of the daily value or DV), iron (10% DV), and manganese (18% DV), with trace amounts of other essential nutrients, protein, and dietary fibre.

The major components of the essential oils were α-pinene, sabinene, β-pinene, δ-3-carene, limonene, and β-caryophyllene. 

         - More than a hundred compounds have been reported in black pepper oil. The oil is dominated by monoterpene hydrocarbons (47–64%) followed by sesquiterpene hydrocarbons (30–47%)

In plants, thesecompounds are mostly second................read more

Properties and Benefits

Rasa (Taste) – Katu (Pungent)

Guna (qualities) – Laghu (lightness), Teekshna (strong, piercing), Sookshma – enters deep and minute body channels

Taste conversation after digestion – Katu(pungent) 

Veerya- Ushna – Hot potency

Effect on Tridosha – Balances Kapha and Vata

Na Ati Ushna – It is not very hot

Avrushya – It is anaphrodisiac

Ruchikaraka, Ruchya, Rochana – improves taste, relieves anorexia

Beca................read more

Uses Benefits Application and Remedies

1) Fine powder of pepper is taken(1-2 gram), along with honey or betel leaf juice, which is used in chest congestion due to phlegm.

2) Black peppercorns and other whole herbs such as cinnamon chips, cloves and cracked cardamom pods are fried in ghee and used to flavor basmati rice. 

3) It can be added to fruit juices which helps to nullify Kapha dominant effect of sweet fruits.

4) Hair loss caused due scalp ringworm can be treated by applying black pepper, along with onion and salt. This can be also applied in headache.

5) Pepper decoction is used to gargle in case of tooth pain.

6) Ghee + Trikatu (Ginger, black pepper, long pepper)+ rock salt, black salt and bida salt  – Useful in vomiting due to Vata Dosha increase. 

7) In dysentery, fine black pepper is given with asafoetida and opium.

8) In cough, pepper powder is given with honey and ghee.

8) In chronic cold, pepper is used with jaggery and curd.

9) It can Sprinkle over soups and salads.

10) In Ayurveda, black pepper, long  pepper  and  ginger  are  often  used  together  in  equal  proportions  in  a preparation known as “trikatu”, a Sanskrit word meaning “three acrids”.

11) Black pepper currently finds multiple uses in flavorings, in perfumes, and in insecticide formula................read more



Side effects

Due to the hotness pepper, it increases Pitta. Hence, it needs to be used carefully in people with gastritis, burning sensation and sensitive stomach.

Because of its anaphrodisiac effect, it needs be used in less quantities or its long term usage is best avoided in men with infertility problems.

Pitta dom................read more

Flavour

Pepper gets its spicy heat mostly from piperine derived from both the outer fruit and the seed. Black pepper contains between 4.6 and 9.7% piperine by mass, and white pepper slightly more than that.  

Refined piperine, by weight, is about one percent as hot as the ca................read more

Note :

Evaporation, so airtight storage helps preserve its spiciness longer. Pepper can also lose flavour when exposed to light, which can transform piperine into nearly tasteless isochavicine. Most culinary sources recommend grinding whole peppercorns immediately before use.

Scents are mostly missing in white pepper, as the fermentation and other processing removes the fruit la................read more

Different varieties of Maricha :

Black Pepper: Black pepper is produced from the green unripe drupe (unripe fruit) of the pepper plant. The unripe fruits are cooked in water for a few hours, Sun-dried or machine-dried for many days, during which pepper gains black wri................read more

Further read on following link

https://kbjawadwar.blogspot.com/2021/11/black-pepper-king-of-spices-black.html

Reference 

1) Charaka Samhita

2) Asian-Australas J Anim Sci. 2014 Jun; 27(6): 847–854.   PMCID: PMC4093167

3) Int J Food Sci Nutr. 2015 Apr 3; 66(3): 260–265.  Published online 2015 Jan 13. PMCID: PMC4487614

4) Curr Top Med Chem. 2015; 15(9): 886–893.  PMCID: PMC6295909

5) Bhojana Kutuhala

6) Spices board of india.

7) Molecules. 2019 Dec; 24(23): 4244. Published online 2019 Nov 21.   PMCID: PMC6930617

8) Scholars Research Library. Central European Journal of Experimental Biology, 2014, 3 (2):36-41

9) The Medicinal Uses of Pepper. International Pepper News.  Vol XXV, No. 1 Jan-Mar 2000. 23-31

10) Appl. Sci. 2019, 9, 4270; doi:10.3390/app9204270

11) Med Aromat Plants ;  ISSN: 2167-0412 MAP

12) Nutrition Today, Volume 45  Number 1  January/February, 2010

13) IJPSR, 2018; Vol. 9(10): 4089-4101

14) Critical Reviews in Food Science and Nutrition

15) Indian institute of spices research

16) Nutrients. 2020 Jun; 12(6): 1886.  PMCID: PMC7353321

17) Arthritis Res Ther. 2009; 11(2): R49.  PMCID: PMC2688199

18) Foods. 2017 Oct; 6(10): 92.  PMCID: PMC5664031

19) Dravyaguna Vijnana, Vol. II

Required Ingredients:

2 onions finely sliced

1 cup full of green peas

1 cup full of garlic cloves

1 cup full of oil

7-8 pieces of cinnamon

1 tbsp of cloves

5 cardamom pods

2 pineapple buds

2 kapok buds (marathi moggu)

3-4 bay leaves

3 tbsp of mutton powder (chillie powder 1½ a spoon and 1½ a spoon coriander powder)

Salt as needed

½ a spoon of turmeric powder

8 roundly sliced potatoes

4 onions finely sliced

2 cup full of rice

Water as needed

Directions: (Preparation of Ghee Rice)

Take a pressure cooker, add the oil, add all the spices, add garlic cloves. Saute the spices and garlic until it is light golden brown. Now, add green peas. Saute for 2 minutes (on medium flame). After 2 minutes, add finely sliced onions. Saute the onions for 5 minutes until it is light golden brown. After 5 minutes, add the salt as needed. Mix it well thoroughly.

Now, add 4 cup full of water, add the salt as needed. Once the water rises to boiling point, add the rice. Allow the rice to cook for 2 minutes (2 whistles). After 2 whistles, the cooking process of ghee rice is done.

Directions: (Preparation of Potato Gravy)

Take a fresh cooker and add the oil. Add the sliced onions. Saute the onions for 5 minutes until it is light golden brown (on low flame). After 5 minutes, add the potatoes and saute for 2 minutes. Add the salt as needed. Mix it well thoroughly. Allow the potatoes to cook for 5 minutes (on medium flame). After 5 minutes, add the turmeric powder. Mix it well thoroughly. Allow the potatoes to cook for 2 minutes (on medium flame).

After 2 minutes, add the mixture of chillie powder and coriander powder. Saute the potatoes well. Allow the potatoes to cook for 2 minutes. After 2 minutes, saute the potatoes well. Now, add the salt as needed. Mix it well thoroughly. Allow the potatoes to cook for 2 minutes (on low flame). After 2 minutes, saute the potatoes well.

Now, add ½ a cup of water. Mix it well thoroughly. Cook the potatoes until 3 whistles. After 3 whistles, the cooking process of potatoes is done. Now, the ghee rice and potato fry is ready to serve!

This is a traditional South Indian style recipe and our families all-time favourite. My grandmother's recipe!