Tag: health and fitness

2024’s Sunrise: Waking Up to Fitness, Wellness, and Words

The beginning of this New Year, 2024, has brought an abundance of energy, and improved health.. I wanted to take a moment to share some recent highlights.

My fitness journey has taken a front seat, with regular workouts at the gym, invigorating runs, and refreshing walks. Yesterday, I had a fantastic running session in a nearby park, surrounded by diverse plants. The circular path, approximately 320 meters in diameter, allows me to complete one kilometer with just four laps plus a few extra steps.

Having shed a considerable amount of weight, I treated myself to new, well-fitting clothes. Interestingly, my very old clothes from 2022 still fit, a testament to the successful strength training in the gym.

Embracing a healthier lifestyle, I’ve recently purchased an electric cooker and started preparing my meals. Mornings kick off with a nutritious blend of oats, fruits, nuts, and whey protein in my Muesli. For lunch, I enjoy a hearty porridge made from a mix of multigrains, including Ragi, Bajra, Jowar, Red rice, corn, barley, wheat, green gram, fried gram, almonds, cashews, and peanuts.

I’ve had the privilege of attending a function featuring the renowned Tamil speaker, Smt. Bharathi Baskar (பாரதி பாஸ்கர்), on January 1st. Her speech, centered around Pamban Swamigal, left a lasting impression. During the event, I had the opportunity to present two copies of my Tamil poetry book, ‘Malayorak Kavithaigal,’ and capture some memorable moments.

The speech was about Pamban Swamigal. Pamban Gurudasa Swamigal, affectionately known as Pamban Swamigal, was a revered Indian Tamil Hindu saint and poet. His devotion centered around the Tamil god Murugan, and he expressed his profound reverence through the composition of heartfelt poems in praise of the deity. The sacred place where he rests in eternal peace, his samadhi, is situated in Tiruvanmiyur, Chennai.

This video is the recording of her entire speech:

About the Tamil orator Smt. Bharathi Bhaskar:

Bharathi Baskar stands out as a prominent figure in the realm of Tamil oratory, known for her compelling speeches and insightful presentations. Her eloquence extends to a diverse range of social, cultural, and motivational subjects in the Tamil language. Renowned for her remarkable ability to articulate complex ideas in a manner that is both relatable and engaging, Bharathi Baskar has garnered widespread acclaim.

Her oratory prowess shines particularly bright as she addresses contemporary issues, offering profound insights and diverse perspectives that strike a chord with a broad audience. Beyond her captivating oratory skills, Bharathi Baskar has also made a mark as a writer, contributing thought-provoking articles and essays to various Tamil publications.

About my Tamil poetry book:

If you’d like to show your support for my Tamil poetry journey, you can purchase the book by clicking on this link: https://notionpress.com/read/malaiyorak-kavithaigal.

Here is the short introduction of the book in Tamil:

“இது ஒரு தமிழ்க் கவிதைத் தொகுப்பு. இந்த புத்தகத்தில், நாமகளின் அருளால் அடியேன் எழுதிய மரபுக் கவிதைகளும் புதுக் கவிதைகளும் இடம் பெற்றுள்ளன. அனைவருக்கும் புரியும் வகையில் எளிய தமிழில் வெண்பாக்களும் விருத்தங்களும் எழுதி இருக்கிறேன். அவை உங்களுக்குப் பிடித்து இருக்கும் என்று நம்புகிறேன்.

காதல், ஆன்மீகம் மற்றும் சமூகம் சார்ந்த கருத்துக்களையும் கற்பனைகளையும் கனவுகளையும் இந்த புத்தகத்தில் கவிதை வடிவில் நான் தந்திருக்கிறேன். அவற்றில் பெரும்பாலானவை மரபுக் கவிதைகள்தான். தமிழ்ப் பற்றாளர்கள், காதலர்கள், சமூக சிந்தனையார்கள், ஆன்மீகவாதிகள், பக்தர்கள் மற்றும் இதர பொதுமக்கள் என அனைவரும் இந்தக் கவிதைத் தொகுப்பினை ரசிப்பார்கள் என நம்புகிறேன்.”

I’m grateful to the readers who supported me in acquiring the essentials that have positively impacted my life, enabling me to maintain good health, stay active, and find inspiration for writing more articles. Wishing everyone a joyful New Year filled with health and happiness.

Tackling Public Health Challenges with Knowledge: Support My Nutrition Diploma Campaign

Hello readers,

 Through my blog, books, videos etc, I’ve poured my experience and knowledge into helping people navigate their journeys towards mental, physical, and spiritual health.

For years, I’ve tirelessly learned, practiced, and shared insights on spiritual, physical and mental well being, I’ve even earned a couple of Udemy certificates to validate my dedication. But here’s the truth: I want to do more.

A recognized Diploma in Nutrition & Dietetics from AAFT Online  will be a game-changer. It’s a year-long program packed with theory and practical training, designed to equip me with the knowledge and skills to truly empower others.

Imagine me, with the ability to:

  • Offer even more impactful guidance: This robust curriculum will delve deeper into topics , allowing me to provide tailored, evidence-based advice.
  • Build stronger trust and credibility: A reputed diploma from AAFT will resonate with people seeking expert guidance, opening doors to wider reach and impact.
  • Contribute meaningfully to public health: Issues like obesity, heart disease, and diabetes continue to plague our society. With expanded knowledge and skills, I can truly help raise awareness and provide genuine solutions.

But here’s the challenge: I need your support. The course fees are beyond my current means, and I can’t fulfill this mission without your generosity. It would cost Rs.1,25,000 in INR and it is $1500 USD according to today’s conversation rate.

Please consider contributing to my campaign. Any amount, big or small, will bring me closer to achieving this goal and ultimately, empower me to empower others on their paths to holistic well-being. 

If you want to pay directly to the contact person I have from AAFT, thats totally fine, just let me know as it will be even better. Because, you can get EMI option by using your own credit card to pay for me, and they have the option of paying just RS. 15,000 upfront and about 9000 in monthly installments. They only have 25 seats for a batch starting in January. The next batch starts only in March. And there are 10 seats available on a scholarship basis, so that you can get Rs.15,000 discount. I have told the person that I will get back to him in 3-4 days.

Note: If you have a business, you can even do this as a sponsorship so that I can list you as a sponsor in this blog.

Thank you for your time and consideration. Together, let’s create a healthier and happier world.

For donations, please visit this link: https://shanmugamp.org/donate/

Here is the brochure about the course I am planning to do, for your reference:

nutritiondietetics-brochure-aaftDownloa

Here are the certificates that I have already earned, for your reference:

Crack the Anti-Aging Code: Your New Year’s Gift Unlocks a Hidden Youthful Weapon

I’m about to reveal a secret to slow down the aging process: how about considering a New Year’s donation in return? Are you in?

I recently started learning some anatomy, and the first topic that came up was cellular respiration. I learned that NAD+ becomes NADH during the process, which is necessary to produce ATP, the energy currency for the cells.

Furthermore, understanding the relationship between the aging process and NAD levels is crucial. NADH, a reduced form of NAD, plays a significant role in energy production within our cells. However, as we age, NAD levels tend to decline, affecting cellular functions. To address this, many individuals explore supplements like NMN (Nicotinamide Mononucleotide), a precursor to NAD.

NMN supplementation has garnered attention for its potential health benefits. As a precursor to NAD, NMN may support the body’s natural NAD production, potentially contributing to enhanced energy metabolism. Studies suggest that maintaining optimal NAD levels through NMN supplementation could have positive effects on various aspects of health, including mitochondrial function, cellular repair mechanisms, and overall vitality.

Beyond its potential role in energy metabolism, NMN has been linked to other health benefits. Some research suggests that NMN may have anti-aging properties, promoting cellular repair and resilience. Additionally, NMN may play a role in supporting cardiovascular health, cognitive function, and immune system activity.

This video explains how to supplement NAD with NMN, shedding light on its potential benefits for overall health and vitality: https://www.youtube.com/watch?v=wiE2KNE-XTA

In an upcoming article, I will delve deeper into how you can supplement NAD with NMN, exploring the potential benefits and considerations associated with this approach.

Keep reading my blog. I will start posting videos actively on my Youtube channel once I buy a new phone because the camera in my current phone is broken. But for now, I am posting frequently on my blog www.shanmugamp.org.

As always, your support is appreciated as it helps me make more useful content. I have finally settled in a place and in a job, though the pay is not enough, as I have to pay rent and spend money on eating, clothing, and other essentials. I wish I could upgrade my blog to include more features to help me generate additional revenue so that it can support my projects.

If you’re feeling generous, whether it’s Rs. 100, Rs. 500, or Rs. 5,000, it all makes a difference and lends me a helping hand. You can make your donation at this link: https://shanmugamp.org/donate/. Contributions received today and tomorrow will be counted as your special New Year gift. Once you’ve made a donation, drop me a message here, and I’ll express my gratitude by sending you some free anatomy-related e-books in PDF format. It’s my way of saying thank you for being a part of this journey!”

Thank you, and I wish you all a happy New Year in advance. If I don’t go out to spend New Year’s Eve on the night of December 31st, I will come on live at midnight so that we can have community celebrations. You can expect some interesting information, updates, etc., in the live session.

From Empty Stomachs to Empowering Content: Support My Health & Blog Mission in 2024

I have never anticipated a new year as much as I have for the upcoming year 2024. There are multiple reasons for this excitement. One is a deeply personal reason that is very close to my heart. Another reason is that the blog will now shift its focus to include health, fitness, nutrition, and all aspects of physical well-being, in addition to the existing spiritual, political, religious, and psychological content, as well as my own poetry.

As always, I share my personal experiences, avoiding the mere compilation of articles through online searches. The content I create will be the outcome of numerous experiments, calorie and nutrient value calculations, product comparisons, and other insights derived solely from my personal experiences.

I had previously achieved great success in shaping and maintaining my health during the period between October 2021 and June 2022 while consistently going to the gym. However, everything changed after I had to relocate. I faced the challenge of finding a place to stay and securing a job to support myself, as I was now entirely on my own. Rebuilding my practical life from scratch, I struggled to obtain a somewhat stable job to provide for my basic needs.

The remainder of 2022 proved to be extremely challenging, as I found myself in precarious living situations, nearly facing homelessness. It was only in the beginning of 2023 that I settled in one place and began the slow process of recovery, eventually reaching the same energy levels and health that I had in the beginning of 2022.

Throughout this challenging period, many kind-hearted people supported me by offering donations. I sincerely hope, wish, and pray for their good health, happiness, wealth, and spiritual upliftment.

The job I currently hold requires me to work night shifts, making proper sleep and nutrition a challenge. This challenge becomes even more significant as I aim to restart my fitness routine and share helpful ideas with my readers. Despite these challenges, I have been working out in the gym and, in recent weeks, have rarely consumed food outside. I have developed a DIY meal preparation routine, often boiling water in an electric kettle and using it for preparing meals like rolled oats, pasta, and multigrain health mixes. I recently shared a blog post about a DIY meal replacement shake titled ‘Crafting the Ultimate DIY Meal Replacement Shake: Nutrient-Rich, Cost-Effective, and Customizable.’

When I return to my room in the early morning at around 5:30 AM, I have the option to buy take-away food from the bus station, but the prices are exorbitant during those early hours. Eating a regular breakfast at 5:30 AM also does not appeal to me. However, a healthy mix of oats and soya provides me with a nutritious meal. I also incorporate whey protein into my diet and occasionally buy bananas.

As I am passionate about sharing my fitness journey in 2024, I face new requirements and financial challenges. Donations from generous individuals have enabled me to join a gym, undergo medical tests, consult with doctors as needed, and purchase medicines for at least two weeks. I have also invested in acquiring items that help me prepare my own food. However, I still need further assistance to sustain these efforts until my blog gains enough visibility for me to earn from ads and affiliate programs.

Immediate expenses include purchasing the next set of medicines for the next two weeks or a month. Additionally, I am planning to upgrade my cooking setup with a small electric cooker, allowing me to boil vegetables and grains. This investment will alleviate concerns about food availability and prices. Without such an option, I used to go to bed on an empty stomach, waking up extremely hungry by 11 am, as restaurants typically start serving lunch only after 12:30 PM.

Another essential requirement is obtaining new fitting clothes. Having put on a considerable amount of weight last year, I now face challenges in finding clothes that fit well. With my ongoing efforts to reshape my body, I notice my pants becoming loose around the waist, and my shirts appearing too big. I am in need of appropriate clothing.

Now, let’s talk about your role: My dream of sharing my fitness journey, and also taking care of my own life, needs and health needs a bit of support. Your generous donations have already helped me with a gym membership, medical care, and essential cooking tools. But until my blog takes off, I’m in need of a little more assistance:

Any further donations received will be used to purchase medicines, cooking essentials, an electric cooker, a small table with a shelf, and new clothes. Your support is making a significant difference, and I am grateful for it. Anticipate more valuable content in the New Year.

Why support me, you ask? Your donation isn’t just about providing food and medicine; it fuels ongoing research, experiments, and content that aims to inspire and inform. Every contribution helps me continue on this journey and share my experiences with the world.

If my writing resonates with you, please consider making a donation https://shanmugamp.org/donate/. Together, let’s make 2024 a year of transformative growth! Thank you for being a part of this exciting journey.

Decoding Knorr Mixed Vegetable Soup Powder: Health Hack or Heart Attack?

I recently purchased a Prestige 1.5-liter kettle for approximately Rs. 700 from a nearby store. It has proven to be very useful since I acquired it. I am currently searching for some healthy recipes that I can prepare by simply adding boiling water to the ingredients. So far, my experience has been excellent with Manna health mix and oats.

Combining Manna health mix and oats with boiling water did not yield favorable results. However, consuming them separately was satisfying. I was looking for something to complement oats because a bland, saltless boiled oats porridge wasn’t very fulfilling.

After my recent gym session, I purchased a small 40-gram pack of Knorr mixed vegetable soup powder. My intention wasn’t to make soup; instead, I planned to mix 10 grams of Knorr mixed vegetable soup powder with 40 grams of rolled oats before adding boiling water. Another practical purchase was a mini kitchen scale for Rs. 259, which proves helpful in making precise measurements and calculating calorie amounts based on product labels.

The concept behind this breakfast is to incorporate whole grains with complex carbohydrates and a variety of vegetables, an excellent choice for promoting good health. Whole grains such as oats and vegetables offer numerous health benefits.

After adding boiling water, I stirred the mixture well and allowed it to soak for 15-20 minutes. During this time, the oats softened and absorbed moisture. The heat activated or increased the activity of digestive enzymes in the oats, improving taste by breaking down starches and other compounds, releasing sugars, and enhancing flavors. The vegetables also cooked and became softer.

The resulting dish was delicious and satisfying. While I initially bought only one pack to try, I intend to research the ingredients to determine if it’s suitable for frequent consumption. I’ll share what I discover, so let’s embark on the journey of decoding a vegetable soup together.

Buy Knorr Classic Mixed Vegetable Soup Powder from Amazon India

Nutritional facts for 10 grams of Knorr mixed vegetable soup powder:

I am using just 10 grams of the powder, and the label provides values for 100 grams. The entire pack of 40 grams is for four serves. Here are the nutritional facts for 10 grams of Knorr mixed vegetable soup powder:

  • Energy: 34.4 calories
  • Protein: 1.14 grams
  • Carbohydrates: 6.82 grams, including 2.2 grams of total sugar and 0.7 grams of dietary fiber
  • Total Fat: 0.28 grams, including 0.13 grams of saturated fat and a trace amount of trans fat
  • Sodium: 404 milligrams

The only thing that is concerning about the above values is the amount of sodium, which is  404 milligrams – This is a relatively high amount of sodium for just 10 grams. If you have concerns about sodium intake or dietary restrictions, you may want to monitor your overall sodium consumption from other sources. High sodium intake can be associated with health issues, including high blood pressure.

Here are some facts about sodium:

Recommended daily intake: The American Heart Association recommends limiting sodium intake to less than 2,300 milligrams per day, ideally closer to 1,500 milligrams for most adults.

Serving size: Given that 10 grams is a relatively small serving size, the 404 milligrams of sodium for such a small amount results in a significant sodium concentration.

Hidden sodium: Many processed foods often contain hidden sodium beyond what’s listed on the label, potentially elevating your daily intake higher than expected. It’s essential to be mindful of the sodium content in processed and packaged foods.

Ingredients of Knorr mixed vegetable soup powder:

Okay, Now let us talk about the ingredients. 

Here are the ingredients listed in the table:

Maize, Starch, Dehydrated Vegetables (Carrot flakes (7.1%), Cabbage flakes (4.7%), Green Peas (4.7%), Corn (4.7%), Onion Powder (2%), Leeks (0.71%)), Refined Wheat Flour (Maida), Milk Solids, iodised Salt, Sugar, Hydrolyzed Vegetable Protein, Hydrogenated Palm Oil, Thickener – 415, Spices & Condiments, Anti Caking Agent – 551, Flavour Enhancer – 627 & 631.

Ingredients Breakdown:

Safe Ingredients:

  • Maize (Corn): A reliable source of carbohydrates, fiber, and essential vitamins and minerals. Generally considered safe.
  • Starch: A carbohydrate providing energy, often derived from corn or wheat. Safe when consumed in moderation.
  • Dehydrated Vegetables: Concentrated nutrients from carrots, cabbage, peas, and corn. Generally safe.
  • Refined Wheat Flour: A processed flour offering carbohydrates and B vitamins. Moderation is key to a healthy diet.
  • Milk Solids: Dried milk, rich in protein and calcium. Not suitable for lactose-intolerant individuals.
  • Iodized Salt: Essential for thyroid function, safe in moderation.
  • Spices & Condiments: Generally safe, but check for sodium content.
  • Anti-Caking Agent (551): Silicon dioxide, a safe anti-caking agent.
  • Flavour Enhancers (627 & 631): Glutamate and inosinate, generally safe but may cause sensitivity in some.

Potentially Less Healthy Ingredients:

  • Sugar: Adds empty calories, potentially contributing to weight gain and health issues.
  • Hydrolyzed Vegetable Protein: A processed plant-derived protein, generally safe but may cause sensitivity.
  • Hydrogenated Palm Oil: Unhealthy fat linked to elevated cholesterol and heart disease.

Overall Assessment:

This soup powder contains a mix of healthy ingredients like vegetables and maize, but also includes less healthy components such as added sugar, hydrogenated palm oil, and refined wheat flour. While suitable for an occasional treat, it’s not recommended as a regular part of a healthy diet. For those seeking a nutritious option, making soup from scratch using fresh ingredients is the best choice.

Weight Loss Considerations:

Unfortunately, this soup powder may not be ideal for weight loss due to the presence of added sugar, unhealthy fats, and refined carbohydrates. These ingredients can contribute to weight gain and hinder weight loss efforts. Opting for broth-based soups with plenty of vegetables and lean protein is a more weight-loss-friendly choice.

But this can be a good choice if you want to occasionally prepare a quick soup. Moderation of sugar, salt, and fat is one of the important things to lead a healthy and longer life. So, using this breakfast every day or very frequently is something that I don’t recommend.

I am looking for healthier options to add vegetables and taste to the oats rather than adding this soup powder because I need it for my daily breakfast. If you have any suggestions, kindly let me know in the comments.

Buy Knorr Classic Mixed Vegetable Soup Powder from Amazon India

From Bhagavad Gita to Bodybuilding: A Spiritual and Physical Journey

Arjuna possessed a well-developed physique and considerable strength, inheriting the warrior genes. He likely underwent various ancient methods of crossfit training, strength training, archery, martial arts, and other disciplines. His societal duty was evident: in times requiring the safeguarding of the clan, land, and kingdom, individuals of his caliber were expected to step forward and contribute to warfare if it became the sole recourse.

The entire Bhagavad Gita is a conversation that transpired between Arjuna and Krishna on a battlefield. Arjuna, reluctant to participate in the war, hesitated to fight against his own family members and gurus. Consequently, he dropped his bow and arrow, expressing his unwillingness to engage in combat. Krishna, in response, reminded him of the circumstances, and the dialogue swiftly evolved into a spiritual discourse, giving birth to the Gita.

I grasped the significance of the Gita only after my personal encounter with non-duality, which permanently altered the way I navigate the world. In my quest for scientific explanations for these experiences, I have already authored a book bridging science and spirituality. The Gita stands out as the first scripture discouraging people from abandoning society and embracing sannyas; it was the pioneer in revealing that spiritual enlightenment, self-realization, or jivanmukti is attainable without renouncing the world. In the Gita, Arjuna contemplates renouncing the world, but Krishna reminds him of his duties and encourages him to participate in the war. Meanwhile, Krishna imparts to Arjuna the profound secrets of spirituality.

I brought up this topic because sometimes people misunderstand spirituality. It is not about reducing your participation in the world and society and seeking solitude forever. Advaita Vedanta differentiates between paramarthika satya or Absolute reality and vyavahaarika satya or Relative and practical reality. The reason this is defined is to prevent people from sticking to one extreme in their spiritual journey.

In general, identification with one’s body is considered a barrier in the spiritual journey. But that doesn’t mean that one should ignore the body and not take care of it. In fact, it is a person’s duty to take care of the body because it is a gift of nature. It has to be handled with a lot of responsibility. If you are a fitness enthusiast, practicing karma yoga is easy. And that is where the connection between the Gita and bodybuilding comes.

This blog is about well-being in life; it is about discovering the ultimate potential of human life. I document the truths that I come across in my journey to discover things through experience, and these truths are related to both physical and mental well-being. 

I am going to focus more on physical well-being in the upcoming days because physical well-being also contributes to mental well-being. Additionally, we can bring mindfulness into your fitness journey. I will soon discuss mindful eating and mindful workouts, where your fitness-related activities can be transformed into meditation or spiritual sadhana.

There is much more to share, so stay tuned and await my next blog post. If you wish to support me financially, it will empower me to do even more. Consider making a donation if you want to be a part of this journey and lend me a hand:  https://shanmugamp.org/donate/

Beta-Alanine: The Science-Backed Shortcut to Faster Muscle Growth

Beta-alanine is gaining popularity among strength and power athletes, bodybuilders and fitness enthusiasts globally as a key sports supplement. What makes it stand out is its special knack for boosting the buffering capacity within muscles, effectively reducing fatigue. Often found in pre-workout supplements, beta-alanine is also available on its own in powder form.

Now, is investing in beta-alanine supplements worth it, or is it just hype? Let’s delve into the science behind beta-alanine.

Muscle Energy Production & Lactic Acid Build Up

Before we get into beta-alanine, let’s grasp how muscles produce energy and why lactic acid builds up during workouts. Your muscles are powerhouses, but the way they generate energy varies based on your exercise routine.

  • In aerobic activities like walking or light jogging, muscles use oxygen to produce energy.
  • However, in high-intensity exercises such as sprinting, weight lifting, or HIIT, muscles generate energy anaerobically—without relying on oxygen. This occurs when oxygen delivery can’t keep pace with the energy demands.

During anaerobic energy production, lactic acid is produced as a byproduct, leading to a temporary condition known as muscle acidosis. This happens when lactic acid accumulates faster than your body can eliminate it, resulting in a more acidic muscle environment.

Here’s a breakdown of the process:

  1. High-Intensity Exercise: Muscles turn to anaerobic metabolism for energy during intense workouts, breaking down glucose into energy and producing lactic acid.
  2. Lactic Acid Buildup: When exercise intensity is exceptionally high or oxygen supply is restricted, lactic acid accumulates faster than it can be removed, causing muscle acidosis.
  3. Burning Sensation and Fatigue: The acidic environment disrupts normal muscle function, leading to the burning sensation and fatigue commonly felt during rigorous exercise.
  4. Recovery: After stopping exercise, your body gradually clears lactic acid through aerobic metabolism and other mechanisms.

Carnosine: The Buffer Against Fatigue

There is a way to reduce muscle fatigue and acid build-up. You just need to increase the level of something called carnosine, which is stored in the muscles.

But what is carnosine, and how does it contribute to muscle building and fitness?

Carnosine is a naturally occurring dipeptide composed of two amino acids, beta-alanine, and histidine. It plays a role in buffering the effects of lactic acid during high-intensity exercise, contributing to improved muscle performance and reducing muscle fatigue.

  1. Buffering Lactic Acid: Carnosine acts as a buffer in the muscles, helping to neutralize the acidic environment created by the accumulation of lactic acid during anaerobic metabolism.
  2. Reducing Fatigue: By mitigating the effects of lactic acid buildup, carnosine can help reduce the perception of muscle fatigue and the associated burning sensation.
  3. Enhancing Recovery: Carnosine’s role in buffering lactic acid extends to the post-exercise period, aiding in the restoration of normal muscle function and reducing the duration of muscle soreness.
  4. Optimizing Exercise Performance: Studies suggest that individuals with higher carnosine levels may experience better performance in activities involving short bursts of intense effort.

Building Carnosine: The Role of Beta-Alanine and Histidine

So now you know that you need two raw materials to make Carnosine: Beta-alanine and Histidine. Let’s introduce these crucial components.

Beta-alanine is a non-essential amino acid produced naturally in the body. Although available in some food sources, it’s insufficient for the benefits of Carnosine. Histidine, on the other hand, is an essential amino acid that must be obtained from food sources.

  • Beta-alanine Supplementation: Necessary for optimal carnosine production, as sufficient amounts can’t be obtained through food alone.
  • Histidine: Obtained from protein-rich foods, it is crucial for carnosine synthesis. No specific supplement is needed if a diverse protein-rich diet is maintained.

The body’s production of beta-alanine may not always be sufficient to meet the demands during high-intensity exercise or specific training regimens. Supplementing with beta-alanine ensures an additional and more concentrated supply, potentially enhancing its effectiveness in buffering lactic acid and improving exercise performance.


Caution: Before you try beta-alanine, be ready for a tingling sensation. It’s totally normal but can catch you off guard. This tingling, especially in your face and hands, is just your body reacting to the beta-alanine. It might feel weird, but it’s harmless and doesn’t last long—usually around 15-20 minutes. Some people get used to it over time, so start with a small dose and increase gradually. If the tingling bugs you or you’re unsure, talk to a doctor before making any changes to your beta-alanine routine. Better safe than sorry!

  • Recommended Dosage: 2–5 grams of beta-alanine daily, preferably with a meal.
  • Saturation Period: Once muscles are saturated with carnosine levels, beta-alanine supplementation before workouts may be discontinued. Saturation typically occurs within a few weeks.
  • Maintenance Dosage: After saturation, the daily dose can be split as needed, with no requirement to take it before exercising.

Which Beta-Alanine Brands or products to buy? – Amazon US and Amazon India

If you are in the US and want to purchase beta-alanine supplements from Amazon, consider the following options:

Now Sports offers beta-alanine in the form of 750 mg capsules to be taken 2-3 times a day. Since it is in capsule format, it is very convenient to carry and use when you are not at home.

Buy NOW Sports Nutrition Beta-Alanine 750 mg -120 Veg Capsules

If you prefer a powder, beta-alanine also comes in unflavored powdered form. Here is one from Primaforce:

Buy Primaforce Beta Alanine Powder Unflavored 200 Grams – Gluten Free Non-GMO Supplement for Men and Women – Supports Lean Muscle Gain and Aids Recovery

Most pre-workout shakes and powders include beta-alanine, along with other ingredients such as caffeine for focus, and l-citrulline or l-arginine for nitric oxide production and blood flow. Here is a product from Nitrosurge that includes all of these:

NITROSURGE Pre Workout Supplement – Nitric Oxide Booster and Powerful Preworkout Energy Powder – 30 Servings – Cotton Candy

Here are my suggestions for Indian readers:

Beta- alanine Powder:

Buy AS-IT-IS Nutrition Pure Beta-Alanine Powder from Amazon India

Here is a pre-work out powder from MuscleBlaze which includes beta-alanine and other ingredients.

Buy MuscleBlaze Pre Workout 200 Xtreme from Amazon India

I trust that you’ve discovered valuable insights in this post about beta-alanine. Your feedback is important, and I would love to hear more about your thoughts and personal experiences with this supplement. Whether you have questions, success stories, or additional tips to share, feel free to drop your comments below. Your input not only adds depth to our discussion but also contributes to a community of shared knowledge. Let’s continue this conversation and support each other on our fitness journeys!

What Is Included in a Whole-Body Medical Checkup? : A Quick Overview of Each Test

I use various medical apps for online medical consultations and purchasing medicines. I often receive ads offering discounts for a full-body checkup. Recently, I underwent tests such as liver function, blood glucose, CBC, CRP, lipid profile, Vitamin D3, thyroid, pulmonary function, and chest X-ray. Examining the reports and conducting research on the prescribed medication provided me with valuable insights.

While I haven’t undergone a full-body checkup yet, I am very curious about the tests’ contents. Being passionate about medical science, health and fitness, pharmacology, diet, and nutrition, I decided to delve deeper into this topic and share my knowledge with my readers.

In this article, I have compiled descriptions of various tests included in a whole-body checkup, explaining why they are conducted and the diseases they aim to diagnose. Since I plan to provide a quick overview, I haven’t included other details such as the procedures for these tests and the necessary preparations. Feel free to search for additional information as needed. Let’s delve into more detail about each test included in a whole-body checkup.

Haemogram Test:

Purpose: Evaluates the overall health of your blood.

Components: Includes measurements of red blood cells (RBCs), white blood cells (WBCs), hemoglobin, and platelets.

Significance: Identifies conditions like anemia, infections, and blood clotting disorders.

A Haemogram, often referred to as a complete blood test, is a comprehensive examination conducted on a small blood sample, providing valuable insights into one’s overall health. Consisting of two main components, Complete Blood Count (CBC) and Erythrocyte Sedimentation Rate (ESR), this test evaluates red blood cells, white blood cells, platelets, and detects inflammation in the body.

Essential information on hemoglobin levels, white blood cell and platelet counts, and specific red blood cell indices is obtained through the Haemogram. Automated complete blood counts go a step further, offering a “differential” that presents data on various subgroups of white blood cells. This test is instrumental in diagnosing conditions like anemia, hematological cancers, infections, acute hemorrhagic states, allergies, and immunodeficiencies. Moreover, it plays a crucial role in monitoring the side effects of medications, chemotherapy, and radiotherapy.

The Haemogram test’s primary advantage lies in its ability to identify even the slightest abnormalities in the bloodstream, providing essential details about underlying medical conditions.

Blood Sugar Test:

Purpose: Measures blood glucose levels.

Components: Fasting and postprandial (after eating) blood sugar levels.

Significance: Crucial for detecting diabetes or prediabetes, guiding lifestyle and treatment interventions.

A blood glucose test is a simple but crucial method for assessing the sugar levels in your blood. This can be done through a quick finger prick or a blood draw from your vein. Doctors often use this test to screen for Type 2 diabetes, a prevalent health condition. The sugar, known as glucose, in your blood primarily comes from the food and drinks you consume, serving as the main fuel for your body. Your blood acts as the carrier, delivering this glucose to all your cells and providing them with the energy they require.

Various processes in your body collaborate to maintain your blood glucose within a healthy range. Insulin, a hormone produced by your pancreas, plays a pivotal role in this process by regulating and sustaining a balanced blood sugar level. If your blood glucose levels are higher than the normal range, a condition known as hyperglycemia, it might indicate diabetes. Diabetes manifests when your pancreas fails to produce sufficient insulin or none at all, or when your body doesn’t respond adequately to insulin’s effects. This intricate interplay between glucose, insulin, and your body’s response is essential for understanding and managing your overall health.

Pulmonary Function Test:

Purpose: Assesses lung function.

Components: Measures lung capacity, airflow, and gas exchange.

Significance: Detects respiratory issues such as asthma, chronic bronchitis, or pulmonary fibrosis.

Pulmonary function tests (PFTs) are like health checkups for your lungs. These noninvasive tests help doctors understand how well your lungs are working. They measure things like the amount of air your lungs can hold, how fast you can breathe out, and other important details. PFTs are done using two methods: spirometry, where you blow into a device, and plethysmography, where you sit in a small box and do some tests.

These tests check for two types of lung problems: obstructive (trouble with air flowing out) and restrictive (issues with lung tissue or chest muscles expanding). The results help diagnose conditions like asthma, chronic bronchitis, or even problems caused by things like scoliosis or asbestos exposure.

PFTs are beneficial for various reasons. They are part of routine health checkups, required in specific work environments, and help diagnose allergies, infections, and chronic lung issues. Doctors also use them before surgeries or procedures involving the lungs and to see how well treatments are working

Lipid Profile:

Purpose: Evaluates cholesterol levels in the blood.

Components: Total cholesterol, HDL (high-density lipoprotein), LDL (low-density lipoprotein), and triglycerides.

Significance: Essential for assessing cardiovascular health and the risk of heart diseases.

The lipid profile test, also known as a lipid panel or cholesterol test, measures different types of lipids in the blood, including LDL (low-density lipoproteins), VLDL (very low-density lipoproteins), HDL (high-density lipoproteins), total cholesterol, and triglycerides. LDL is considered “bad cholesterol” as it forms plaques in the arteries, while HDL is known as “good cholesterol” for its role in clearing away bad cholesterol.

This test is crucial for assessing cardiovascular risk factors, as elevated cholesterol levels can indicate a higher risk of heart-related issues like atherosclerosis, hypertension, heart attack, or stroke. Since high cholesterol levels often show no visible symptoms, the lipid profile test serves as a screening tool to detect and monitor cholesterol levels early on, preventing adverse effects on cardiovascular health.The lipid panel is also used to diagnose conditions like fatty liver or pancreatitis, monitor the effectiveness of cholesterol-lowering medications, and track the progression of hyperlipidemia.

 Individuals who should undergo this test include those over 45 (males) or 50 (females), smokers, obese individuals, those with hypertension or diabetes, and those with a family history of early-onset heart disease. Regular testing, especially for individuals between 45 and 65 years, is recommended every 1–2 years, with annual tests after the age of 65.

Liver Profile:

Purpose: Examines liver function.

Components: Tests for enzymes (ALT, AST), bilirubin, and proteins produced by the liver.

Significance: Helps diagnose liver diseases, such as hepatitis or cirrhosis.

Liver function tests, also known as a liver panel, encompass a series of blood tests designed to assess the health of the liver by measuring various substances produced by this vital organ. 

Here is a break down of different enzymes your liver produces and their details:

Albumin and Total Protein:

  • Albumin, a liver-produced protein, and total protein are measured.
  • Albumin contributes to overall protein levels in the blood, crucial for bodily functions.

Enzymes:

  • ALP (Alkaline Phosphatase): Involved in bone and liver health.
  • ALT (Alanine Transaminase): Primarily found in the liver, crucial for liver function.
  • AST (Aspartate Aminotransferase): Present in the liver and other tissues, indicates potential damage.
  • GGT (Gamma-Glutamyl Transferase): Associated with liver and bile duct health.

Bilirubin:

  • Waste product from the breakdown of red blood cells.
  • Reflects the liver’s ability to process waste.

LDH (Lactate Dehydrogenase):

  • Enzyme found in various tissues, including the liver.
  • Serves as a general marker of tissue damage.

Prothrombin Time (PT):

  • Assesses blood clotting time.
  • Influenced by prothrombin, a liver-produced protein critical for blood clotting.

Liver function tests are an invaluable tool for identifying liver-related symptoms, assessing the severity of diagnosed liver diseases, monitoring disease progression, evaluating treatment efficacy, and detecting potential medication side effects. These tests are commonly included in comprehensive metabolic panels (CMPs) during routine check-ups to screen for various diseases, including liver conditions. Individuals with symptoms or at higher risk of liver damage may undergo regular testing to ensure early detection and appropriate management.

Thyroid Profile

Purpose: Checks thyroid gland function.

Components: TSH (thyroid-stimulating hormone), T3 (triiodothyronine), and T4 (thyroxine).

Significance: Aids in detecting thyroid disorders that affect metabolism and energy levels.

Thyroid tests are essential to check if your thyroid gland is working properly. This butterfly-shaped gland in your neck acts like a command center, producing hormones that control various body systems and energy usage. If you experience symptoms like fatigue, restlessness, or unexplained weight changes, a thyroid test might be necessary. It helps diagnose thyroid diseases such as hypothyroidism, hyperthyroidism, thyroiditis, Graves’ disease, and Hashimoto’s disease.

Also known as thyroid function tests or thyroid symptom tests, these blood tests measure hormones and antibodies in your blood. Different tests focus on various aspects:

  • TSH (Thyroid-Stimulating Hormone): This test measures the hormone produced by your pituitary gland, instructing your thyroid to make thyroid hormones (T3 and T4).
  • T3 (or Free T3): This measures the amount of triiodothyronine, one of the main hormones produced by your thyroid.
  • T4 (or Free T4): This measures the amount of thyroxine, another key hormone produced by your thyroid.
  • Thyroid Antibody Tests: These tests reveal the presence of thyroid antibodies in your blood, indicating potential autoimmune disorders like Graves’ disease or Hashimoto’s disease.

Thyroid tests are crucial for understanding your thyroid health and identifying any underlying conditions that might be affecting your well-being.

Vitamin Check:

Purpose: Assesses levels of essential vitamins.

Components: Includes vitamins like Vitamin D, B12, and folic acid.

Significance: Provides insights into nutritional status and potential vitamin deficiencies.

Vitamin tests are crucial for assessing the body’s vitamin levels, obtained from diet or supplements, to diagnose deficiencies and ensure proper bodily functions.

Common Types of Vitamin Tests:

  • Vitamin A, B12, D Tests: Key assessments for retinol, cobalamin, and 25-hydroxyvitamin D levels.

Additional Vitamin Tests:

  • Serum Folate Test: Detect folate deficiency, vital for preventing birth defects
  • Serum Calcium Test: Identify calcium deficiency, crucial for bone health
  • Serum Vitamin C Test: Assess vitamin C levels, important for immune function

Testing Procedures:

  • Blood Tests: Primary method measuring vitamin levels and absorption
  • Urine Tests: Indicate excretion levels, aiding in dosage adjustments
  • Hair Tests: Evaluate stored vitamin levels, providing insights into utilization

 Doctors may recommend vitamin tests for any of the following:

  • Symptoms of a Vitamin Deficiency: Address issues like fatigue, muscle weakness, and joint pain
  • History of Malabsorption or Nutrient Absorption Conditions: Consider testing for those with absorption challenges
  • Vegetarian or Vegan Diet: Ensure adequate nutrient intake
  • Eating Disorders: Monitor vitamin levels for those with irregular eating habits
  • Excessive Alcohol Consumption: Assess potential impact on vitamin levels
  • Chronic Stress: Understand stress-related effects on vitamin status
  • Family History of Certain Vitamin Deficiencies: Consider genetic factors influencing vitamin levels

Vitamin testing offers various benefits, including early deficiency detection, enhanced nutrient status, and personalized nutritional guidance. It monitors supplement effectiveness, identifies those requiring higher doses, and gauges treatment response. Moreover, it guides individuals on optimizing nutrient intake through dietary adjustments.

CT Calcium Score:

Purpose: Evaluates coronary artery calcium levels.

Components: Measures calcium deposits in coronary arteries.

Significance: Assesses the risk of coronary artery disease and potential heart attacks.

The Calcium Score Test plays a crucial role in helping healthcare providers make decisions about preventing heart attacks and strokes. It’s especially useful for people whose risk falls in the middle range, offering insights that guide treatment choices. This test involves a quick and painless CT scan to check for calcium in coronary arteries, which can indicate the presence of plaque that might lead to coronary artery disease.

The beauty of this test lies in its simplicity and noninvasiveness, allowing individuals to go back to their normal activities right after. However, it’s important to note that the test has some limitations—it can’t detect certain forms of coronary disease. Despite this, it serves as a valuable tool to complement the overall evaluation of heart attack or stroke risk.

The Calcium Score Test is particularly relevant for individuals aged 40 to 70 who have an increased risk of heart disease but no apparent symptoms. This includes those with a family history of heart disease, both current and former tobacco users, individuals with a history of high cholesterol, diabetes, or high blood pressure, those classified as overweight or obese, people leading sedentary lifestyles, and those with other nontraditional risk factors.

For individuals under 40 with a family history of familial hypercholesterolemia, considering the Calcium Score Test is a wise decision. While it provides crucial information, it’s important to view it as part of a comprehensive evaluation of cardiovascular health. This test contributes to the decision-making process regarding the need for statin treatment, offering a clearer picture of an individual’s heart health.

ECG (Electrocardiogram):

Purpose: Records the heart’s electrical activity.

Components: Graphical representation of heartbeats.

Significance: Identifies irregularities or abnormalities in the heart’s rhythm.

An electrocardiogram (ECG or EKG) stands as a painless and noninvasive diagnostic tool, instrumental in identifying various common heart issues. This invaluable test allows healthcare providers to discern irregular heart rhythms (arrhythmias), assess whether chest pain or a heart attack is due to blocked or narrowed arteries in the heart (coronary artery disease), determine if a previous heart attack has occurred, and evaluate the effectiveness of specific heart disease treatments, such as pacemakers.

If you’re experiencing any of the following signs and symptoms, your healthcare provider may recommend an ECG:

  • Chest Pain: To investigate the potential cardiac origins of chest pain.
  • Dizziness, Lightheadedness, or Confusion: When there are concerns about cardiovascular function affecting cognitive well-being.
  • Heart Palpitations: If you’re sensing abnormal heartbeats, rapid, or irregular pulses.
  • Shortness of Breath: To assess respiratory and cardiac coordination and function.
  • Weakness, Fatigue, or Decline in Exercise Tolerance: When there’s a need to evaluate overall cardiac performance and its impact on physical capacity.

By capturing the heart’s electrical activity through electrodes placed on the skin, an ECG provides valuable insights, aiding in the early detection and understanding of various heart conditions.

Chest X-ray:

Purpose: Provides an image of the chest.

Components: Visualizes the heart, lungs, and surrounding structures.

Significance: Detects conditions like pneumonia, lung tumors, or heart enlargement.

A chest X-ray is a diagnostic imaging test employing X-rays to visualize the internal structures and organs within your chest, providing valuable insights into the functionality of your lungs and heart. Changes in the lungs may signal certain heart problems or diseases affecting the heart and lungs’ structure.

This imaging procedure allows your healthcare provider to observe the size, shape, and location of various crucial elements, including the heart, lungs, bronchi, aorta, pulmonary arteries, mediastinum (middle chest area), and the bones of your chest. Although it utilizes a small amount of radiation, the chest X-ray creates detailed images that aid in the assessment of these vital areas.

Your healthcare provider might recommend a chest X-ray for several reasons, including:

Evaluation of Heart and Lung Function: To assess the working condition of the heart and lungs. Detection of an enlarged heart, potentially indicative of congenital heart defects or cardiomyopathy.

Identification of Pulmonary Issues: Confirmation or exclusion of pneumonia or other lung-related problems. Assessment of pleural effusion, the presence of fluid between the lungs and chest wall.

Exploration of Cardiovascular Conditions: Identification of abnormalities like aneurysms (ballooning of blood vessels) or calcification in heart valves or the aorta. Investigation of potential heart valve or aorta hardening.

Diagnosis of Bone-related Concerns: Detection of broken bones in the chest area.

Evaluation of Tumors or Cancer: Identification of tumors or cancerous growths in the chest region.

Assessment After Surgery or Physical Exam: Post-surgical evaluation of the chest and lungs. Inclusion as part of a comprehensive physical exam or before surgical procedures.

Monitoring Treatment Progress: Assessment of the effectiveness of ongoing treatments. Monitoring disease progression.

Verification of Internal Devices: Confirmation of the location of implanted pacemaker wires and other internal devices. Visualization of central venous catheters, endotracheal tubes, chest tubes, and nasogastric tubes.

Your healthcare provider may recommend a chest X-ray for other reasons specific to our medical condition and needs.

In conclusion, the array of tests discussed collectively contributes to a comprehensive health assessment, empowering healthcare professionals to pinpoint potential health issues and customize interventions for individual well-being.

I trust that this article has provided you with a quick overview of the tests typically included in a whole-body checkup. If you have personal experiences with these tests, or if they have played a crucial role in your diagnosis and treatment, please feel free to share your insights.

Heart Health Unveiled: Exploring 6 Useful Supplements for Cardiovascular Wellness

Taking care of your heart is crucial, especially if you discover high cholesterol levels through a lipid profile test. High cholesterol can lead to heart disease, mainly due to the formation of plaque in the arteries, a condition known as atherosclerosis. This plaque, formed from excess LDL cholesterol, hardens over time, narrowing arteries and reducing blood flow to the heart. Additionally, it can rupture, forming blood clots that may block narrow arteries and cause a heart attack.

Cholesterol levels vary with age, with two types to keep in check: HDL, the “good” cholesterol you want more of, and LDL, the “bad” cholesterol you want less of. For adults 19 and older, it’s advisable to have LDL less than 100 mg/dL and HDL greater than 40 mg/dL. If you’re 19 or younger, target LDL less than 110 mg/dL and HDL greater than 45 mg/dL for a healthy heart.

Now, let’s explore six supplements that can contribute to reducing cholesterol levels and promoting overall heart health:

1. Cod Liver Oil

Cod liver oil, rich in omega-3 fatty acids like EPA and DHA, offers cardiovascular benefits, such as regulating heart rhythm, lowering triglycerides, reducing inflammation, regulating blood pressure, and improving cholesterol profiles. However, it’s crucial not to exceed recommended doses due to its high vitamin A and D content.

2. Red Yeast Rice

Made by fermenting Monascus purpureus yeast on rice, red yeast rice contains substances like monacolins, similar to the cholesterol-lowering medicine lovastatin. It may help reduce cholesterol levels, inflammation, cancer cell growth, and the risk of metabolic syndrome, but potential health downsides exist.

3. Policosanol

Derived from the waxy coating of Cuban Cane Sugar, policosanol is used to lower high cholesterol levels. While Cuban studies suggest high success rates, inclusion of studies from other regions raises concerns about potential publication bias.

4. Berberis Aristata

Found in the Himalayan region, Berberis aristata, or Indian Barberry, contains berberine, a compound studied for its potential anti-inflammatory and antimicrobial effects. Research on its effectiveness and safety for humans is ongoing.

5. Astaxanthin

A red pigment found in algae, astaxanthin is an antioxidant that may contribute to cardiovascular health and anti-aging. While early evidence suggests potential benefits, more research is needed to confirm its effects on oxidative stress, LDL oxidation, and DNA damage.

6. Coenzyme Q10

Naturally produced by the body, CoQ10 levels decrease with age and certain medications. CoQ10 supplements may improve heart health, reduce blood pressure, and alleviate muscle issues associated with statin drugs. However, research on its effectiveness for conditions like Parkinson’s disease and migraines requires further exploration.

Bonus: Folic Acid (Vitamin B9)

Folic acid, a synthetic form of folate, plays a vital role in heart health by reducing homocysteine levels in the blood, thereby contributing to overall cardiovascular well-being.

While these supplements show promise, it’s essential to consult with a healthcare professional before incorporating them into your routine, especially if you have existing health conditions or are taking medications. Additionally, obtaining nutrients from a diverse diet is crucial for comprehensive heart health.

The supplement from Healthy Hey, called ‘Heart Bless,’ includes everything we discussed except cod liver oil. It is a blend of Red Yeast Rice, Policosanol, Berberis Aristata, Astaxanthin, Coenzyme Q10, and Folic Acid (Vitamin B9), designed to help manage your overall heart health.

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While the above supplement doesn’t contain fish oil, the same company offers a distinct Fish Oil product that you can purchase separately:

Buy HealthyHey Nutrition Omega 3 Fish Oil | Omega 3 Fish Oil Capsules For Women and Men | Triple Strength Fish Oil | Burpless, EPA 600 – DHA 400 Supplement, 60 Softgel Capsules from Amazon India

In conclusion, prioritizing heart health is a fundamental aspect of overall well-being, and exploring the diverse range of supplements available can be a proactive step in this journey. The discussed supplements, each with its unique benefits, present promising avenues for supporting cardiovascular health.

From the comprehensive blend found in ‘Heart Bless’ by Healthy Hey to the separate Fish Oil product, these options offer tailored approaches to address specific needs. However, it’s essential to approach supplementation with awareness, understanding individual requirements, and consulting healthcare professionals when needed.

By incorporating these supplements thoughtfully, individuals can embark on a path towards a heart-healthy lifestyle, ensuring that their hearts continue to beat strong and steady for years to come.

Crafting the Ultimate DIY Meal Replacement Shake: Nutrient-Rich, Cost-Effective, and Customizable

Are you looking for a quick and nutritious meal replacement shake? Here’s a simple recipe that you can make at home, ensuring you get the right nutrients and only 322 calories per meal. You have the option to easily reduce the number of calories per serving if you want, and it will become clearer once you finish reading this.

I conducted thorough research before creating this recipe, which I’ve mentioned in my previous posts as well. I aim to provide valuable information to my readers that is not readily available on the internet. I compared various meal replacement shakes, assessing their nutrient content, calorie count, and price, and I understood the disadvantages of using them.

While there are thousands of DIY meal replacement shake recipes, many lack essential nutrients in the right proportion, lack an accurate way of measuring calories, and are written without much research. Although some may serve as healthy snacks, they cannot replace a fully nutritious meal.

Before I proceed, I’d like to give it a name because I will be referring to it in my future articles. So, let’s call it “NutriBlend Delight: DIY Power-Packed Meal Replacement Shake.”

Benefits of this NutriBlend Delight DIY Meal Replacement Shake

Here are the reasons why this recipe surpasses other DIY recipes and commercially available meal replacement shakes:

  1. Versatility: This NutriBlend Delight: DIY Power-Packed Meal Replacement Shake recipe can be used for both weight gain and weight loss by adjusting the ingredient amounts. It can become a mass gainer by increasing the carbs as per the instructions, or it can serve as a quick and nutritious meal when you’re hungry and don’t have access to food.
  2. Precise Measurement: You can accurately measure the quantity of each ingredient and be precise about the calorie intake. This recipe is designed to provide maximum nutrients in a low-calorie meal, with only 322 calories per serving, including close to 40 grams of protein, and rich in vitamins, minerals, Omega-3, and dietary fiber.
  3. Cost-Effectiveness: Commercial meal shakes can be expensive and offer a limited number of servings. You can customize this recipe and tweak it to increase the number of servings from the mentioned ingredients, albeit with a small initial investment for buying and stocking these ingredients.
  4. Flavor Options: Using unflavored powders for each supplement allows for cost-effective customization. You can add flavors manually with coffee or vanilla extract, chocolate syrup, various fruit powders, etc. This flexibility allows you to experiment with different flavors.

To recalibrate the calories, note that carbohydrates and protein contribute 4 calories per gram, fat contributes 9 calories per gram, and soluble fiber contributes roughly 1-2 calories per gram.

Ingredients:

  1. ) Add 2 tablespoons of Manna Health Shake:

Manna Health Mix is a nutritious blend featuring 82% millets and cereals like Ragi, Bajra, Corn, Jowar, Wheat, Red rice, and Barley. Packed with pulses such as Fried gram, Green gram, Sago, Groundnut, and the goodness of Cardamom, Almonds, and Cashewnuts, this mix is both 100% natural and organic. It’s a traditional Indian mix of 14 cereals, pulses, and nuts, making it a super-healthy breakfast option that’s easy to enjoy.

We are incorporating this as our primary source for carbohydrates. This blend also provides fiber, protein, vitamins, and minerals. Here are the contents of 2 tablespoons or 20 grams of Manna Health Shake:

Carbs: 16g

Protein: 2g

Fat: 0.8g

Dietary Fiber: 1g

Calories: 72

Simply adjusting the quantity in grams will proportionally affect the total calorie content. Therefore, you can customize the amount according to your dietary goals.

Note: This recipe is still in the beta version, and I will make further improvements based on experiments and experience. The instructions on the package state that you should add the powder to water and boil it. I am not sure if consuming it raw by mixing it in water at room temperature provides the same nutrition and the same level of absorption of these nutrients by the body. However, if it is boiled, you will need to cool it, add water if needed, before incorporating other ingredients. If this doesn’t suit your taste, you might want to consider drinking this Manna health drink separately, as it is served hot, and the remaining ingredients can be consumed without the need for cooking. Feel free to choose another source for the carbs if all of this seems complicated.

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2) Add 1 scoop unflavored Whey protein concentrate powder:

Whey protein is regarded as the best protein as it contains all essential amino acids. You can purchase unflavored Whey Protein Concentrate from As It Is, which will be the primary source of protein for our meal shake. Here are the nutritional contents of 30 grams or 1 scoop of Whey Protein Concentrate:

  • Protein: 24g
  • Carbs: 2.5g
  • Fat: 1.5g
  • Calories: 120
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3). Add 10 grams of Flax seed powder (To include essential fats like Omega-3):

We are adding flaxseed powder because we need some good fat, which is known as an essential fatty acid. You also need some saturated fat in your diet because fat is necessary to absorb fat-soluble vitamins and perform other critical functions.

Omega-3 fatty acids are good for your heart. They can help prevent cancer, lower blood pressure, and reduce LDL cholesterol. Omega-3s can lower triglycerides, and you can find them in different types like DHA and EPA (in seafood) and ALA (in plants). Consume foods like fatty fish (salmon, mackerel) or incorporate flaxseed and chia seeds into your diet to increase your intake of omega-3s.

7 grams of ground flaxseed contains the following nutrients:

  • Calories: 37
  • Carbs: 2 grams
  • Fat: 3 grams
  • Fiber: 2 grams
  • Protein: 1.3 grams
  • Thiamine: 10% of the Daily Value (DV)
  • Copper: 9% of the DV
  • Manganese: 8% of the DV
  • Magnesium: 7% of the DV
  • Phosphorus: 4% of the DV
  • Selenium: 3% of the DV
  • Zinc: 3% of the DV
  • Vitamin B6: 2% of the DV
  • Iron: 2% of the DV
  • Folate: 2% of the DV

Source

We are going to add 10 grams of Flax seed powder to add Omega 3 fatty acids. I used ‘NOURISH YOU Cold Milled Organic Flax Seed Powder’ for this recipe.

Ten grams of Flax seed powder has the following content:

  • Protein: 1.9g
  • Fat: 3.3g
  • Carbs: 4.4g
  • Calories: 53
Buy NOURISH YOU Cold Milled Organic Flax Seed Powder From Amazon India

4) Add 100 grams of Fruit salad:

Fruit salad packs a punch of vitamins, boosts your immune system and digestion, and helps you manage weight. It’s a delicious way to keep your body hydrated and your skin glowing, all while satisfying your taste buds.

I suggest mixing two or three fruits for variety. This is essential for providing your body with the necessary vitamins and minerals.

A 100-gram serving of fruit salad contains very few calories. Here is the breakdown of nutrients in 100 grams of fruit salad:

  • Carbs: 13.1g
  • Dietary Fiber: 1.8g
  • Protein: 0.67g
  • Fat: 0.86g
  • Calories: 57

If you find yourself without fresh fruits, you can conveniently order dried fruits from Amazon. Incorporate them separately into your routine along with the milkshake to make sure you get the necessary vitamins and minerals.

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5) Finally add 5 grams of Fiber supplement to the mix:

Fiber is your digestive system’s best friend! It keeps things moving smoothly, feeds good gut bacteria, and helps prevent chronic diseases. Additionally, it keeps you feeling full and satisfied, making it a weight management superstar.

Many commercial meal shakes lack a sufficient amount of fiber. We are using The Good Bug Smooth Move Fiber Boost. The scoop that comes with the product can hold 9 grams, but you only need 5 grams for the recipe. Therefore, use a kitchen scale to measure the fiber supplement powder.

5 grams of this supplement contain the following:

  • Carbs: 4.5g (3g fiber)
  • Calories: 20

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Craft a nourishing meal replacement shake by blending the ingredients with water in a mixer. This shake not only provides a low-calorie meal alternative but is also infused with all the essential nutrients needed for a balanced diet. Your NutriBlend Delight: DIY Power-Packed Meal Replacement Shake is now ready to enjoy!

Total Calories per Serve: 322 kcals

Replacing this shake for 2 meals a day gives you 644 calories. If you’re on a 1500 calorie diet, you still have room for a nutritious meal of 856 calories for the third meal. Enjoy a balanced and healthy DIY meal replacement shake as part of your daily routine!

Photo by Julia Zyablova on Unsplash

If you want to increase the carbs further to meet your calorie needs, you can use Maltodextrin powder to precisely control the amount. For this specific recipe, adding milk is not recommended to increase calories, as it alters the nutrient ratios and makes the protein content extremely high.

Here are the links to buy additional products:

For measurement:

Kitchen Scale

Measuring Spoons

For Additional Carbohydrates:

Maltodextrin

Important: Maltodextrin can cause a rapid increase in your blood sugar due to its high glycemic index (GI). It’s fine in moderation, but if you have diabetes, exercise caution with your intake. If you choose to include maltodextrin in your shake, it’s advisable to do so just before or after a workout. Many commercial mass gainers in the market use maltodextrin for carbohydrates. Add it only if it’s necessary.

For Flavor Varieties:

Elevate the taste of your shake with a range of enticing flavors. Consider purchasing items from each category listed below, allowing you to savor different tastes on different days. This not only enhances the joy of consuming your meal replacement shake but also fosters a consistent daily routine until your fitness goals are met.

Caution: Many of these contain added sugars and other preservatives. Check the ingredients and be mindful of the calorie content as well.

Explore these flavor options:

Coffee Extract

Vanilla Extract

Chocolate Syrup

Fruit powders

Conclusion

In wrapping up, creating your own healthy meal replacement shake is a straightforward and effective way to meet your nutritional needs. Using ingredients like Manna Health Mix and Whey Protein Concentrate, along with some flavorful additions, you can whip up a tasty and nourishing shake with minimal calories.

Remember to choose your ingredients wisely, especially if you have specific health considerations like diabetes. I’d love to hear about your experiences and any tweaks you’ve made to the recipe. Share your thoughts in the comments below and consider passing along this article to friends and family who might find the recipe helpful.

If you find this information valuable and wish to support my future projects, please consider making a donation here. Another way to support me is by sharing these articles or purchasing the recommended products through the provided links. This helps me earn commissions through the Amazon affiliate program, allowing me to continue creating helpful content. Your support is greatly appreciated!

Let’s build a community of health enthusiasts supporting each other on this journey. Cheers to good health!