PMESS-Based Diet & Lifestyle Plan

Vibrant Superfoods for Vibrant Living Vibrant Superfoods for Vibrant Living 🍃 Hormone Balancers Avocado Key Nutrients: Healthy fats, potassium, folate, fiber. Benefits: Enhances gut microbiome, supports hormone production, boosts heart and skin health. Recipes: Mash on sourdough toast with lime and pepper; avocado salad with quinoa, corn, beans, olive oil; smoothie with spinach, banana, almond milk. Moringa Key Nutrients: Iron, calcium, protein, antioxidants. Benefits: Supports thyroid, combats fatigue, balances hormones. Recipes: Add to dosa batter, soups, chutneys, or mix in smoothies. Flax, Chia, Sesame Seeds Key Nutrients: Omega-3s, lignans, fiber, calcium. Benefits: Reduce inflammation, improve hormonal balance. Recipes: Add to smoothies, salads, or make seed laddus with ghee and honey. 🧠 Brain Boosters Spinach & Kale Key Nutrients: Vitam...

ICMR-NIN Dietary Recommendations 1. Framework & Key Concepts ICMR‑NIN now defines both: EAR (Estimated Average Requirement): median needs for population planning. RDA (Recommended Dietary Allowance): intake covering 97.5% of individuals.  TUL (Tolerable Upper Limit): to prevent nutrient excess.  2. Energy (TEE = BMR × PAL) Updated for Indian body composition: Sedentary adults: PAL ≈ 1.40 (vs. 1.53 earlier).  Energy needs vary widely with age, sex, and physical activity. 3. Protein Requirements by Age & Life Stage Based on WHO-2007 nitrogen loss data: EAR ≈ 0.66 g/kg/day; RDA ≈ 0.83 g/kg/day Age Group Protein RDA (g/day) Infants (0–6 mo) 8.0 Infants (6–12 mo) 10.5 Children 1–3 y 12.5 Children 4–6 y 16.0 Children 7–9 y 23.0 Boys 10–12 y 32.0 Girls 10–12 y 33.0 Boys 13–15 y 45.0 Girls 13–15 y 43.0 Boys 16–18 y 55.0 Girls 16–18 y 46.0 Adult ...

Food Protein Omega PUFA/MUFA Fiber Vitamins Minerals Low Carb Eggs ✔️ ✔️ ✔️ ❌ A, D, E, B12 Selen, Phos ✔️ Salmon ✔️✔️ ✔️✔️✔️ ✔️ ❌ D, B12 Selen, Iodine ✔️ Sardines ✔️✔️ ✔️✔️✔️ ✔️ ❌ D, B12 Calcium, Iron ✔️ Mackerel ✔️✔️ ✔️✔️✔️ ✔️ ❌ D, B12 Selenium ✔️ Chia Seeds ✔️ ✔️✔️ ✔️ ✔️✔️ B1, E Ca, Mg ✔️ Flax Seeds ✔️ ✔️✔️ ✔️ ✔️✔️ B1 Mg ✔️ Lentils ✔️✔️ ❌ ✔️ ✔️✔️ Folate, B6 Fe, K ❌ Almonds ✔️ ❌ ✔️✔️ ✔️ E, B2 Mg, Zn ✔️ Walnuts ✔️ ✔️ ✔️✔️ ✔️ E, B6 Mg ✔️ Pistachios ✔️ ❌ ✔️✔️ ✔️ B6, E K ✔️ Spinach ❌ ❌ ❌ ✔️ A, C, K Fe, Ca ✔️ Kale ❌ ❌ ❌ ✔️ A, C, K Ca ✔️ Avocado ❌ ❌ ✔️✔️ ✔️ K, B5, B6 K ✔️ Pumpkin Seeds ✔️ ❌ ✔️ ✔️ E, B1 Zn, Mg ✔️ Sunflower Seeds ✔️ ❌ ✔️ ✔️ E, B6 Mg, Se ✔️ Greek Yogurt ✔️✔️ ❌ ✔️ ✔️ B12, B2 Ca ✔️ Chicken Breast ✔️✔️ ❌ ✔️ ❌ B3, B6 P, Se ✔️ Turkey ✔️✔️ ❌ ✔️ ❌ B6, B12 Selenium ✔️ Beef (Lean) ✔️✔️...

Top Nutrition Sources 👑 King & Queen of Nutrition Categories Vitamins (A to E) Vitamin King Queen Vitamin A Cartot, Spinach Vitamin C Guava Amla Vitamin D Sunlight Fatty Fish Vitamin E Sunflower Seeds Almonds Vitamin K Kale Broccoli B Vitamins B Vitamin King Queen B1 (Thiamine) Whole Grains Sunflower Seeds B2 (Riboflavin) Dairy Eggs B3 (Niacin) Chicken Peanuts B5 Mushrooms Avocados B6 Chickpeas Bananas B7 (Biotin) Eggs Sweet Potato B9 (Folate) Lentils Spinach B12 Fish Dairy Minerals Mineral King Queen Calcium Sesame Seeds Dairy Iron Jaggery Spinach Magnesium Pumpkin Seeds Banana Zinc Pumpkin Seeds Ch...

Functional Foods (Veg & Non-Veg) Functional Food 🥦 Food Categories Fruits: Berries (AOs) Vegetables: Carrots (beta-carotene), Spinach (folate, iron) Greens: Kale (A, K, calcium) Cruciferous: Broccoli (sulforaphane, detox) Root Vegetables: Sweet Potatoes (vitamin A, fiber) Nuts: Walnuts (omega-3) Seeds: Flaxseeds (lignans, fiber, omega-3) Grains: Quinoa (complete protein, magnesium) Dry Beans: Black Beans (fiber, folate) Legumes: Lentils (protein, folate) Dairy: Yogurt (probiotics, calcium) Seafood: Salmon (omega-3 EPA/DHA, B12) 🧪 Vitamin Kings Vitamin A: 🍠 🥕 Vitamin B1: Sunflower Seeds Vitamin B2: Almonds, 🍄 Vitamin B3: 🥜 Vitamin B5: 🥑 Vitamin B6: 🍌 🥔 Vitamin B7 (Biotin): Sunflower seeds Vitamin B9 (Folate): Spinach, lentils ...

Complete Longevity Routine Integrates Circadian, Ayurvedic, Metabolic, Functional medicine to build lifelong vitality, resilience, & root-cause healing. 🌅 Morning Ritual (4:00–6:00 AM) Wake during ambrosial hours (3–6 AM) Triphala eye wash Oral hygiene: Brush with herbal tooth powder, tongue scrape, saline gargle, oil pulling, gum massage, mouth rinse Drink warm water to activate gut & liver Abhyanga: Dosha-based full body oil massage, scrubbing Neti pot + Nasya oil (brain-lung-sinus-vagus reset) Pranayama (Nadi Shodhana, Bhramari) Omega Shot (Post-Pranayama): 1t each chia, flax (roasted & powdered), wheatgrass, lemon juice in 1 glass water — boosts omega-3, liver detox, and fat metabolism Metabolic boosters (30 mins before breakfast): Ripe karela slice + soaked methi + 1 tsp apple cider vinegar in 1 glass water — enhances bile, insulin sensitivity, and appetite 20-min walk + 10-min reb...

Goal: Support flexible arteries, reduce BP, inflammation, and insulin resistance. Daily Routine: 🍋 Morning: Warm water + lemon + 1 tsp chia seeds + pink salt 🌞 Eating window: 8 AM – 6 PM 💧 Hydration: 8–10 glasses water + coriander/coconut water 🧘 Breathwork: 10 mins nadi shodhana + 10 min post-meal walks 🗓️ Day 1 Time Meal 🌅 Breakfast Millet dosa + coconut chutney + amla juice 🥗 Mid-morning Cucumber + beetroot + tulsi + flax oil drizzle 🍱 Lunch Red rice + bottle gourd curry + curd + 1 tsp sesame seeds ☕ Evening Green tea + roasted black chana 🌙 Dinner Moong dal soup + palak stir-fry + ½ sweet potato 🗓️ Day 2 Time Meal 🌅 Breakfast Overnight oats with chia, almond milk, pumpkin seeds, berries 🥗 Mid-morning Watermelon + mint leaves 🍱 Lunch Quinoa + beetroot–tofu stir-fry + okra curry + salad ☕ Evening Moringa tea + puffed millet 🌙 Dinner Moong cheela + tomato chutney + sautéed amaranth gr...

Skin Routine (Internal + External) Time Internal Support External Routine 🌞 Morning Hydration + moringa juice + flax laddoo Rinse with neem water + aloe gel + sandalwood paste 🛌 Night Triphala + magnesium + collagen supplement Steam face + turmeric-honey mask + oil massage (castor/coconut) 🔬 DIY Face Masks (Anti-Acne & Brightening) Mask Ingredients Usage Neem-Turmeric Detox Neem powder, turmeric, honey 2x/week for acne-prone skin Licorice-Besan Glow Licorice (yashtimadhu), besan, rose water Brightens dull skin, pigmentation Aloe-Vitamin C Repair Aloe gel, lemon juice, multicarotene capsule Apply 3x/week for healing and marks 🗓️ 7-Day Skin Detox & Hormone Tracker Day Focus Checklist Day 1 Gut Reset ✅ Triphala ✅ Fermented food ✅ Bitter veggie curry Day 2 Liver Support ✅ Amla juice ✅ Dandelion/coriander tea ✅ No sugar Day 3 Anti-Inflammation ✅ Turmeric latte ✅ No gluten/dairy ✅ Moringa juice Day 4 Hormonal Sync ✅ Early dinner ✅...

🩺 Blood Pressure: The Real Root-Based Optimization Guide Why It Matters: Chronic high blood pressure silently damages arteries, heart, brain, eyes, and kidneys. Reversing it requires restoring internal balance — not just popping pills. 🔬 What Actually Controls Blood Pressure? Factor Role in BP Heart Pumps blood with each beat — more force = higher pressure Blood vessels Elasticity determines how easily blood flows Kidneys Regulate fluid and sodium levels Hormones Aldosterone, cortisol, renin affect retention and vascular tone Nervous system Stress (sympathetic dominance) tightens vessels and raises BP 🧠 Chronic BP = Chronic Inflammation + Metabolic Rigidity Not just salt — it’s a combination of insulin resistance, mitochondrial stress, low magnesium, high cortisol . Inflammation makes arteries stiff, less responsive to nitric oxide (natu...

Saute in large pot over medium in 2T olive oil, 1L 🧅 fine pcs, 1 🥕 diced, 1 celery stalk, diced till soft, 6mts. Add 3–4 🧄cloves minced, 1🫑 (red or green), chopped, 1 jalapeño or green chili, minced. Stir in 2t ground cumin, 1½t paprika (smoked or sweet), 1t chili powder, ½t ground coriander, ½t oregano, ¼t cinnamon for depth, cook 2mts. Stir in 400g each cooked red kidney beans, black beans or chickpeas, 2T 🍅 paste, 1c vegetable broth or water, ½t sugar or a square of dark chocolate (to balance acidity), salt, black pepper, bring to boil, cover, simmer 40mts. Add juice of ½ 🍋‍🟩 or 1t vinegar.  Serve hot with rice, crusty bread, or tortilla chips. Optional Garnishes: Fresh cilantro or parsley Diced 🥑  Vegan sour cream or Greek yogurt Grated cheese 🍋‍🟩 wedges 🍳 How to Add Tofu to Chilli: Use extra-firm or firm tofu so it holds its shape during cooking. Press for 15–20 minutes to remove excess water — this helps it absorb flavor better and crisp up nicely. 🔸 Option 1...

Vegetable & Fruit Nutrient Guide General Tips Combine raw and cooked vegetables for optimal nutrition. Use cooking methods like steaming and stir-frying to preserve nutrients. Don't overcook — aim for tender-crisp texture. Eat vegetables close to harvest time. Wash all produce thoroughly. Alphabetical Nutrient Highlights Apples Keep away from other produce due to ethylene gas. Refrigerate to extend life. Avocados Low in pesticides due to thick skin. Refrigerate once ripe. Bananas Ripen at room temp, refrigerate once ripe for 3 days. Beets Raw retains betalains. Cooked version best for pickling. Store in fridge. Berries Fragile. Refrigerate and do not wash until ready to eat. Broccoli Raw preserves sulforaphane. Steam to make digestion easier. Brussels Sprouts Good for pickling. Try red pepper flakes and mustard seed. Car...

Cell - Advanced Topics 1. Nutrients Required by Cells Nutrient Role in Cell Glucose Main energy source (ATP via glycolysis) Amino Acids Protein synthesis, enzymes, transporters Fatty Acids Membrane structure, fuel (β-oxidation) Oxygen Required for oxidative phosphorylation Iron Component of cytochromes in mitochondria Calcium Signaling pathways, muscle contraction Sodium & Potassium Maintains membrane potential Zinc, Magnesium Cofactors for enzymes Vitamins (B-complex, C, E) Enzyme cofactors, antioxidants Water Medium for biochemical reactions 2. Advanced Organelle Functions Nuclear pores: Regulate mRNA export and protein import Nucleoplasm: Contains ions, enzymes, nucleotides for transcription Centrosomes: Organize microtubules during mitosis Endosomes: Transport and sort internalized material ...

Digestive System - Complete Notes 1. Overview The digestive system is responsible for breaking down food, absorbing nutrients, and eliminating waste. It includes the alimentary canal and accessory digestive organs. 2. Alimentary Canal Organs Organ Function Mouth Chews food, mixes with saliva (amylase) Pharynx Swallows food, passes to esophagus Esophagus Propels food to stomach using peristalsis Stomach Secretes acid and enzymes to digest proteins Small Intestine Main site for digestion and absorption (duodenum, jejunum, ileum) Large Intestine Absorbs water, forms feces Rectum Stores feces until defecation Anus Regulates fecal expulsion 3. Accessory Organs Organ Function Salivary Glands Produce saliva for carbohydrate digestion Liver Produces bile, metabolizes nutrients, detoxifies Gallbladder Stores and...

Cell - Bonus Topics 1. Cancer and Uncontrolled Cell Division Caused by mutations in genes regulating the cell cycle (e.g., p53, Rb, BRCA) Oncogenes promote cell division; tumor suppressor genes inhibit it Loss of checkpoint control leads to unchecked mitosis Malignant cells invade nearby tissues and metastasize via blood or lymph 2. Autophagy and Lysosomal Roles Autophagy: the cell's self-digestion mechanism to recycle organelles and proteins Triggered by starvation, stress, or damage Lysosomes fuse with autophagosomes to degrade their contents Defects linked to neurodegenerative diseases (e.g., Parkinson’s) 3. Organelle-Specific Diseases Mitochondrial diseases: Affect energy production; symptoms include muscle weakness and neurological issues Lysosomal storage disorders: Enzyme deficiencies (e.g., Tay-Sachs, Gauch...

Cell - Anatomy & Physiology Notes 1. Definition & Types Basic structural and functional unit of life Prokaryotic: No nucleus (e.g., bacteria) Eukaryotic: Nucleus and membrane-bound organelles 2. Cell Organelles and Functions Organelle Structure Function Cell Membrane Phospholipid bilayer Controls entry/exit Nucleus Nuclear envelope, nucleolus Stores genetic material Mitochondria Double membrane, cristae ATP production Ribosomes Free or RER-bound Protein synthesis Golgi Apparatus Flattened sacs Modifies/packages proteins ER (Rough/Smooth) Network of tubules Protein/lipid synthesis Lysosomes Vesicles Digestive enzymes Peroxisomes Enzyme vesicles Fatty acid breakdown Cytoskeleton Microtubules, filaments Cell shape and movement 3. Cell Transport Mechanisms Type Description Examples ...

Nutrition During Adulthood Factors Affecting Nutritional Needs Age, activity level, body height, weight, composition, sex, physique BMR - Maintain body temp & metabolic functions Thermogenesis - metabolic response to food ingested + body's response to environmental stimuli (cold, drugs etc) Physical activity - Type & amount of occupational/non-occupational work ICMR Physical Activity Classification Sedentary Moderate Heavy Macronutrient Needs Protein: growth more or less ceases, 0.8g/kg (sedentary) to 1g/kg body weight; ~55-65g/day for maintaining muscles, wear & tear. Fats: meet min reqts of 2ess FAs- linoleic & linolenic (pufa), excess- harmful. 3% of total energy as linoleic acid; essential for 🧠, skin, hormonal function, modulate inflammation, nerves, renal & heart etc. Spl attention needed to amt & type of fat in diet. Carbohydrates: 55...

At-Home Coaching Setup 🏠 At-Home Health Coaching Setup 🧑‍💻 Tech Tools Laptop / Tablet with webcam Good mic or headset for calls Ring light or natural window lighting Zoom / Google Meet + Canva Pro Stable internet (10 Mbps or higher) 📦 Coaching Equipment Weighing scale + inch tape Digital food scale Sample bowls/katoris/spoons Whiteboard / flip chart Yoga mat + foam roller Affirmation cards or printed journal sheets Clean background decor (plants/books) 🗂️ Digital Files to Prepare Google Form: Client intake Meal plan + MPESS templates Progress tracker (Google Sheets) Recipe bank (Canva or Doc) Pricing table + UPI or payment link WhatsApp message templates Welcome PDF / coaching intro pack 🗓️ Daily Coaching Routine ...

Coach Strategy Sheet 📒 Coach Strategy Sheet 🎯 Niche & Avatar Niche: I help people reverse lifestyle disorders through nutrition, mindset, and stress-free living without medicines. Dream Client: Follows seriously and reverses diabetes, PCOS, etc. Language: English Delivery: 1:1, WhatsApp, Group Health Topics: Nutrition, Supplementation, Lifestyle Disorders 💎 Signature Offer – Disease Reversal 📌 Problems Solved: Diabetes, PCOS, Obesity, Cholesterol ⏳ 90-Day Outcome: Stress-free, better lifestyle, medication-free 🔑 Pillars: Mind, Physical, Emotional, Social, Spiritual (MPESS) 🌟 What’s Unique: Full-time guidance + support 📦 Features: 1:1 Calls, WhatsApp, Recipes, PDFs 🎁 Bonuses: Workout Guide, Journaling, Recipe PDF 💰 Launch Price: ₹500 (Value: ₹15,500) 📅 Weekly Structure 📞 Monday – Coaching Call 📱 Tue–Sat – WhatsApp Chec...

 Path-- 1️⃣ Launch Health Coaching Business (strategy, niche, offer, content) 2️⃣ Create Client Diet Plans using PMESS. NICHE Help people reverse lifestyle disorders through nutrition, mindset, and stress-free living without medicines as much as I can. CLIENT AVATAR Pain Points: Low energy, chronic health issues, medication dependency, stress, frustration from no long-term results Goals: Heal naturally, feel energetic, lose weight, reduce meds, gain confidence Blocks: Don’t know what to eat, follow random tips, overwhelmed by stress or negative mindset INSTAGRAM BIO  Option 1: 🩺 Reverse lifestyle disorders 🥗 Certified Nutrition Expert 💬 DM for custom 90-day healing plan Option 2: ✨ Nutrition | Stress-free Living 📍 Helping you come off medications 📩 1:1 / WhatsApp / Group coaching Option 3: 🌿 Lifestyle Reversal Coach ✅ Beat diabetes, cholesterol, PCOS naturally 🕊️ Mind-Body-Spirit + Nutrition ABOUT ME I’m a certified Nutrition Expert. I help people reverse lifestyle diso...