Coconut water is one of the best fluids that you can provide to your body Take me seriously when I say this nature’s gift has more electrolytes than most of the artificial sports/performance drinks out there in the market? Moreover it is one of the few items that can be consumed as a pre workout, post workout and even intra workout? Not only it keeps you hydrated but provides you with a plethora of minerals and benefits: 1. Very low in calories, with just 50 calories per serving it is one of the best drinks you can consume. It still has 1/3rd of calories when compared to natural juices, this number becomes even more significant when compare to conventional artificial ones. 2. Best way to boost your potassium intake, which plays a huge role in regulating the fluid balance in our system. 3. Carries a good amount of calcium, magnesium and vitamin C 4. Contains several antioxidants which help in getting rid of free radicals in your body. 5. Delicious way of keeping yourself hydrated, which makes sure health problems such as kidney stones and heat stroke are kept at bay.

Brief approximate macros of the total meal: C: 10gP: 35gF: 30gCalories: 450 (+100) (Adding extra 100 calories for the dip and sauce that I judiciously used) Detailed breakdown of the entire meal: 1. 3 whole egg omlette with a layer of goat cheese (Told the server to put minimal oil in this, as this is already sufficient in fat) C: Negligble P: 21-23gF: 20-22gCalories: 260-290 2. 40-50g of Salmon C: 0P: 9-11gF: 5-7gCalories: 80-105 3. Small whole wheat toast C: 8-10gP: 1-2gF: 0-1gCalories: 35-50 4. Rocket Leaves Calories: Negligible but high in fiber and abundant in micro nutrients. Warning: Dressings and sauces generally add up easily if you dine out especially? So make sure to indulge in them in a limited quantity and try to choose the least greasy ones? Note: The above macros and calculations are rough estimates which are entirely based upon the ingredients mentioned in the restaurant’s nutritional chart (if it exists)/menu/server’s response to my query, along with our personal knowledge of nutrition that I have gathered with experience and research. Location : Music & Mountains Hillside Cafe, GK1, New Delhi 110048, India

Sweet potatoes are one of the best complex carbohydrate sources that you will ever come across. A carbohydrate is said to be complex when its digestion is slow and provides sustained energy for a longer period of time which ensures energy levels do not drop down throughout the day. Also, as they are high in fiber they keep you full for longer. Some more benefits of sweet potatoes are: 1. Low calorie and filling at the same time, thus making them a perfect choice while trying to lose fat. 2. Loaded with beta-carotene which is responsible for good skin, hair, vision and our immune system. 3. High in potassium and other antioxidants. Apart from being highly nutritious, they are delicious as well? Always opt for sweet potatoes from street vendors instead of regular potato fries from large corporations. This way you can help the needy and stay on track with your goals at the same time! Pro Tip: You can air fry some sweet potatoes instead of deep frying your regular potatoes and enjoy guilt-free snacking!

Q1. Are egg yolks bad for us? Egg yolks are a true superfood, they are not at all harmful and must be a part of your daily diet. Q2. Why to incorporate egg yolks in our daily diet? All the nutritional value of an egg lies within the yolk itself? Yes definitely the egg white is higher in protein but that’s it. All the vitamins and minerals lie inside the yolk: a. Egg yolks contain vitamins A, D, E and K along with omega-3 fatty acids. b. Rich in folate and vitamin B12. c. Packed with tryptophan and tyrosine. d. Lutein and Zeaxanthin- 2 antioxidants that support eye and brain health. e. Decent amount of protein, 2-3g per egg yolk. Q3. How many egg yolks can I have in a day? If you are a healthy individual you can even have up to 4-5 whole eggs in a day, provided you do not eat fat laden foods for the rest of your day. However, if you suffer from some medical condition such as cholesterol or blood pressure then you’d need to limit your whole egg intake, I’d recomend not more than 2 whole eggs per day. Q4. Is the cholesterol in eggs bad for us? The cholesterol found in egg yolks in not like the ones found in junk and fried foods. It is a form of dietary cholesterol which is beneficial to our bodies and must be consumed to stay fit. Q5. Why care about egg yolks if I am trying to build muscle? Why not just focus on egg whites which actually contains just pure protein and have higher protein content than the yolk? Building muscle just does not requires only a high protein diet, it needs balanced and good nutrition. Testosterone is a crucial hormone which is essential for building muscle, the best way to boost testosterone through your diet is to incorporate good fats in your diet and most importantly egg yolks. Also, if you are a hard gainer and find it hard to hit your caloric intake daily, then adding whole eggs can easily help you achieve your calorie goal as the yolk is a both caloric and nutritionally dense? I hope I was able to resolve all your doubts about egg yolks? If you have any other queries, please comment down below and I will be more than happy to help?

Chia seeds are one of the most nutrient-dense foods on the planet. ‘Nutrient-dense’ actually means that a food item provides you a whole lot of nutrition for a relatively small amount of calories. Adding these kind of foods in your daily diet keeps your caloric intake in check but at the same time makes sure that your body gets the adequate nutrition. Some worth mentioning benefits of Chia seeds include: 1. Good source of Omega-3 fatty acids. These seeds must be a part of your daily diet, especially if you are a vegetarian or do not consume fish often. 2. Loaded with fiber! A tablespoon of chia seeds has around 6g of carbohydrates out of which 5g is fiber, i.e negligible amount of actual carbohydrates? And the fiber content equal to a whole large apple? 3. The protein content in Chia seeds might not be high, around 2g per tablesoon but it is a complete protein! One of the few plant sources which deliver all the 9 essential amino acids? 4. Loaded with antioxidants, vitamins and minerals such as calcium, manganese, magnesium, phosphorus, vitamin B1,B2,B3 and zinc. Considering the fact that chia seeds provide all the above benefits at just around 70 calories per tablespoon and can be easily added to your daily diet in the form of smoothies, oatmeal, breads, etc it truly is a SuperFood? P.S. I am not promoting any particular brand over here, you can go with any brand which is affordable, organic and genuine, I purchased this from Amazon in this case. Moreover, there is no difference in nutritional values of black and white Chia seeds, so no need to spend extra bucks solely due to the colour difference?