Total Nutrition

Total Nutrition Meal plans are based on clean eating, no processed & refined foods.

We provide diet plans for weight loss / gain,Immunity boosting, Diabetes, BP, Thyroid problems, PCOD, Athletes, Marathon runners, for all types of endurance and strength sports.

13/02/2026

MENOPAUSE METABOLIC RESET

Save this if you’re 40+ and confused about weight
Follow for hormone-smart nutrition

Nutritionist
TOTAL NUTRITION Pune
Women’s health expert

[Menopause health| Belly fat after 40 Perimenopause support|
Hormonal weight gain
Midlife metabolism|Estrogen imbalance
Cortisol and weight gain
Menopause nutrition|Protein first approach
Strength training for women
Lymphatic drainage| Fluid retention in menopause
Sleep and hormones| Stress and belly fat
Women 40+ wellness| Hormone smart living
Menopause workshop
2 day wellness workshop]

12/02/2026

The Supreme Court has directed FSSAI to consider front-of-pack warning labels on packaged foods.

High sugar.
High salt.
High saturated fat.

Should this be clearly visible before we buy?
This isn’t about fear.
It’s about informed choice.

Would warning labels change your buying habits?
👇 Comment YES or NO

Front of pack labeling India
High sugar warning
FSSAI food rules|
Junk food labels| Food policy India
Public health India | Know what you eat
Packaged food awareness

12/02/2026

MENOPAUSE METABOLIC RESET

Save this if you’re 40+ and confused about weight
Follow for hormone-smart nutrition

[Menopause health| Belly fat after 40
Perimenopause support| Menopause nutrition
Hormonal weight gain
Midlife metabolism|Estrogen imbalance
Cortisol and weight gain
Protein first approach |Lymphatic drainage
Fluid retention in menopause
Stress and belly fat| Women 40+ wellness
Hormone smart living| Menopause workshop]

10/02/2026

"Stronger with every step.”

Fitness that feeds the body and lifts the spirit.
Movement is medicine—and this is our daily dose.

Fitness • Aerobics • Active Lifestyle • Daily Movement • Functional Fitness
Positive Energy • Sweat With Smile • Feel Good Fitness • Joy In Movement

Why leg strength matters👇• Better posture, balance & gait speed• Improved joint mobility (knees, hips, lower back)• Lowe...
07/02/2026

Why leg strength matters👇

• Better posture, balance & gait speed
• Improved joint mobility (knees, hips, lower back)
• Lower risk of falls & fractures after 40
• Better insulin sensitivity → less visceral fat
• Helps control triglycerides, cholesterol & inflammation
• Supports fatty liver reversal & chronic disease management
• Strong legs = better blood flow → brain protection & cognitive health

👉 You don’t need heavy gym workouts — consistency matters more than intensity.

Remember:

If you want better sugar control, liver health, heart health and brain health — start with your legs.
Strong legs today = independent life tomorrow 💪

[Leg strength, muscle health after 40, fall prevention, insulin resistance, visceral fat, fatty liver, cholesterol control, mobility, ageing well, metabolic health, strength training, posture correction, gait speed, joint health.]

03/01/2026

✨ New Year. New Choices. Better Health. ✨

A new year doesn’t require extreme resolutions.

It simply asks for better daily habits 🌱
✔ Eating mindfully, not dieting
✔ Nourishing the body, not starving it
✔ Improving fitness gradually, not overnight
✔ Choosing consistency over perfection

True health is a balance of: 🥗 Right nutrition
🏃‍♀️ Regular movement
😴 Quality sleep
🧘‍♀️ Stress management

This year, focus on sustainable nutrition and fitness that fits your lifestyle — not temporary plans that fade by February.

Small changes, practiced consistently, can transform: ✨ Energy levels
✨ Body composition
✨ Digestion
✨ Overall well-being

Let 2026 be the year you invest in your health — for yourself and for your family 💚

📩 Personalised diet consultations available
—
Aparna Barde
Sports & Clinical Nutritionist
Founder – TOTAL NUTRITION








01/01/2026

🏊‍♂️ From effort to excellence!

My client Swanand Deo, a working professional, achieved a big milestone at the MSAAA Open Sea Competitions held at Chiwle Beach, Malvan 🌊

🏅 State-level Winner – 3 km Open Sea Race
💪 20th place – 10 km Open Sea Race
🎯 Age Group: 35–45 years

After earlier races without podium finishes, the last 3 months focused on

✔️ Hydration
✔️ Endurance
✔️ Recovery
✔️ Race-day meals

And the results speak for themselves 👏
Congratulations, Swanand Sir! Proud to be part of this journey 🏊‍♂️✨



46 years. 100 km. Zero cramps. 💪🏃‍♂️Super proud to share that my client [Sachin Madane] successfully completed the SRTL ...
26/12/2025

46 years. 100 km. Zero cramps. 💪🏃‍♂️

Super proud to share that my client [Sachin Madane] successfully completed the SRTL 100 km trial run in 23 hrs 21 mins, covering the tough terrain of Sinhagad, Rajgad, Torna & Lingana—in cold weather conditions.

What makes this special ✨
✔️ Sports injury just 6 months ago
✔️ Consistent training & recovery
✔️ Personalized, science-based nutrition
✔️ Smooth finish with stable energy & no cramps

This journey proves that with structured training and the right nutrition, age, injury, and tough conditions can be managed effectively.

Train smart. Fuel right. Perform better.








14/12/2025

“Still scared of protein? Watch this 👇”

Why Protein Matters?

“Your body runs on PROTEIN.”
(hair, skin, immunity, muscles)

Low Protein Signs

“Tired? Hair fall? Cravings?
Mostly LOW PROTEIN.”

Whey Explained Simply

“Whey = Just milk protein.
NOT steroids.”

Kidney Myth

“Does protein harm kidneys? ❌ NO.”

What Actually Harms Kidneys/Liver

“Real damage comes from:
Sugar • Alcohol • Junk • Diabetes • Dehydration”

Fatty Liver Fact

“Fatty liver = sugar + excess calories
NOT whey protein.”

“Want a protein guide?

Follow me and Comment PROTEIN — I’ll send you the full Protein Guide PDF personally.

10/12/2025

🌱 Rajma Power Salad

Ingredients (2 servings)

For the salad:
1 cup boiled rajma
1 small onion, finely chopped
1 medium tomato, finely chopped
½ cup bell peppers (mixed), diced
1/2 cup cucumber chopped

1–2 tbsp fresh coriander (optional)

For the dressing:
1 tbsp olive oil
1 tbsp lemon juice
½ tsp cumin powder
½ tsp coriander seed powder
¼ tsp black pepper powder
Salt to taste
---

Method

1. In a large bowl, add boiled rajma.

2. Add chopped onion, tomato, cucumber and bell peppers.

3. In a small bowl, whisk together: olive oil, lemon juice, cumin powder, coriander powder, black pepper and salt.

4. Pour the dressing over the salad.

5. Mix gently until everything is well coated.

6. Rest for 5–10 minutes for flavors to combine.

7. Serve fresh.

---

Approximate Nutrition (per serving):

Calories: ~180–200 kcal

Protein: ~8–10 g

Carbohydrates: ~22–24 g

Fat: ~6 g

Fiber: ~8 g

FASTING WORKSHOPSo grateful for the overwhelming response to our Total Nutrition Online Fasting Workshop!The sessions ha...
03/12/2025

FASTING WORKSHOP

So grateful for the overwhelming response to our Total Nutrition Online Fasting Workshop!
The sessions have been absolutely fantastic and we’re still going strong. 💛✨

The online sessions have been flowing beautifully and the feedback has been heart-touching.

Participants shared how much they appreciate the detailed explanations, continuous support, and personalized nutrition tips throughout the process. Their enthusiasm and dedication keep me inspired every single day.

So proud of this amazing community that believes in health, balance, and transformation. ✨
Stay tuned for upcoming workshops!

Address

Yashodhan, 212/51 Rambaug Colony, Opp Lane Of Kaka Halwai Centre, Off LBS Road, Pune/30
Pune
411030

Opening Hours

Monday 11am - 6pm
Tuesday 11am - 6pm
Wednesday 11am - 6pm
Thursday 11am - 6pm
Friday 11am - 6pm

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