Wellness Education Program

Chapter 1 Protein
India is a protein deficient country
Look at you skeleton/ muscle mass?
Protein is the first source of energy.
Lack of protein in the body will lead to muscle loss, joint pain, tiredness, weakness, decreased
immunity and it also effects respiratory systems.
Low protein=low energy because no muscle power
What are your organs made of?
Cells, tissues, muscles, = protein

Protein – supplementation –why?

Amino acids are the building blocks of your body.
Nutrition is made up of 22 amino acids .
Amino acids are used for energy and maintenance.
Cells→ Tissues→ Muscles→ Organs

To satisfy hunger cells one needs to have protein rich food.

It helps to maintain lean muscle.
For muscle growth you need to work out and intake good amount of protein.
Excess of protein will flushout from your body. Unless you inject yourself with protein it is not harmful.

Sources of protein: Almonds, lean meat(chicken, fish), milk, paneer, eggs, soy, tofu, lentils, beans,
chickpeas, peas is a good source of protein, curd, palak, broccoli, mushroom.

Benefits of soy- highest good source of protein in vegetarian category. Most digestible of all proteins.

There is an increase in the illness industry, this is due to advances in the medical industry.
People are living longer but not living actually.
In consideration to obesity genetics only matter 30% rest 70% is your lifestyle.
To have good nutrition you have to think the whole year what all to eat.
Balanced nutrition is 30 40 30

Consumption of protein on daily basis.

Weight in grams = amount of protein to maintain.
Amount of protein to be taken . 1gm for 1kg or 1.2 gm for 1kg.

Set an example for your kids. If you will be your kids will be fit.

Active is not walking or doing household chores.

After getting up you need to have breakfast within 15-20 minutes.
You take so many efforts to damage your body.
People have a lot of money to spend on illness but for wellness.
But focus on wellness you will never go towards illness.
Association matters a lot.
For fitness, health and nutrition you don’t have to do major things, you have to do small things.

Do you think /know protein in excess is not good for me?

Compare – eat 2 eggs you feel full(protein rich)
1 entire tub of popcorn (why)
 Wellness Education Program

People feel protein is not good for kidneys. But the truth is the right amount of protein is required for
the body to function well. Until and unless there is some health issue related to kidneys.

HL F1+PPP for ideal nutritious breakfast

F1 3grams * 3 scoops = 9grams protein
F1= soy + whey
Only plant protein with 21 amino acids.
PPP= 5grams(fat free) 20 cals only
Soya milk= 18grams of protein in breakfast
F1- PDC AAS quality of protein
1-best quality protein. Body uses the entire intake