Beat the Heat

 

My love for running or regular exercising tends to diminish a tad bit in summers… the heat does kill the enthusiasm.Even though am only a morning runner and an early starter (between 5.45 am - 6 am) I still cant seen to evade the heat and the humidity.

Running in the hot weather obviously increases the body temperature, to keep me cool I follow some simple guidelines to ensure I give my best to the run or the exercise routine that I am following.

• For any run longer that 5k I have started carrying a small water bottle with either nimbu pani (lime water) with a pinch of salt and ½ tsp of sugar or Glucon –D. Gives me the required energy and keeps me hydrated. Though during the marathons there are water stations at regular distance, I avoid carrying any bottle, even a milligram of extra weight seems heavy towards the finish line J
• In spite of the heat I do not avoid the warm up, it’s absolutely important to get the body ready for exercise. Simple stretches go a long way; ignorance will only lead to injury.
• Skin is the first to get affected by the harsh sun rays, I coat my self in layers of sun screen (I still get tanned) this is a must even if the working out is indoors.
• Cotton is my friend for all seasons but for running it’s the ‘dry fit’ tees and lowers which work the best to beat the heat and the sweat.
• Avoid cotton socks while running or exercising, during long runs I end up getting blisters, I have switched to running socks which are available in all branded sports outlets, these socks absorb the sweat and keep the feet cool.
• If none of the above work try swimming… perfect way to exercise and not sweat!

Chinese Pohe!!

I was clearing my cupboard last weekend when I came across an old magazine left behind by my mother during her visit to Bangalore last year.

Flipping thorough it; something interesting caught my eye …. Chinese Pohe Recipe! The first thought that came to my mind was if the “Chinese” even knew about this?? Unable to hide my curiosity I read the recipe and actually loved it, it was simple fast and light on the stomach.

After a few additions and some subtractions to suit my palette I felt this was the right recipe for a week day breakfast!

Pohe (Poha) /Flattened Rice is made when rice is dehusked and flattened into light and dry flakes. They swell when added to milk or water thus making a very filling dish.

This humble product needs no introduction in a Maharashtrian household, each home maker will have her own version from dadpe pohe (covered poha), batata pohe (potato poha), matar pohe (green peas poha) to kanda pohe (onion poha) trying to give a new twist to make pohe for breakfast or an evening snack.

The original recipe calls for ajinomoto thus giving it the authentic “Chinese flavour” but I omitted it, dint feel like starting my day with ajinomoto (MSG) so I substituted it with regular salt or you can also add rock salt

Ingredients	Quantity
Pohe / Poha ( Flattened Rice)	1 cup
Oil	1 tsp
Cucumber deseeded and finely chopped	1/3 cup
Carrots finely chopped	1/3 cup
Green of the spring onions	1/3 cup
Green chili	1 medium finely chopped
Juice of lime	1 -2 tsp
Coriander	To garnish
Salt or Ajinomoto**	As per taste

Serves 2

Preparation time – 15 mins

Cooking time – 5 mins

Method:

• Place the poha in a colander or sieve and wash lightly. Drain and leave aside.
• Heat oil in a non stick / stainless steel pan, add the finely chopped green chillies and mustard. Sauté for a few seconds.
• Then add the finely chopped carrots sauté for 1 minute
• Add the cucumber, green of spring onions sauté on high flame for 1 minute.
• Remove form the heat; add the drained poha (flattened rice) to the vegetable. Mix well.
• Add salt / ajinomoto, lime juice check the seasoning as per taste.
• Garnish with fresh coriander, serve immediately!

Tip: If you have some more time to spare add finely chopped deseeded tomatoes, blanched french beans, these add a great flavour to this dish.

Note: A colander is a bowl-shaped kitchen utensil with holes in it used for draining food.

Ajinomoto**: The literal translation of Aji no Moto is “Essence of Taste,” used as a trademark for the company’s original monosodium glutamate (MSG) product.

Are you following the 70-30 rule??

After many years of visiting almost every known gym in my hometown and following their diets; my one and only take away has been the 70-30 rule. Looks simple on paper but a challenge to follow, I have religiously followed this rule for all these years only the other way round!
Let me explain in simple words.

WEIGHT LOSS = 70% DIET + 30% EXERCISE

This means that 70% of the effort should be spent on nutrition remaining 30% on exercise. For me it’s the 70% that’s the hardest especially when you come from a household where all the love is shown through food and saying “no” is not an option.

Getting back to the rule, I would like to share with you some tips which I am incorporating (still in process) in my daily routine to make it work and last for a long long time!

Tips and Techniques:

• Primarily eating not only involves what you eat, but also how much you eat! How do I determine how much is enough? A workout makes me feel hungry all the time. The first step I incorporated to reduce this “always hungry” feeling was to have a healthy / low oil / protein breakfast. Trust me this actually works, am full and ready to face the day!

• I love sweets and crave them very often throughout the day (since I bake I have plenty of supply readily available) in these trying times I first drink a glass of water, if am still craving I have a fruit which I stock in plenty without fail... well at times I do give in but am working on that:))

• I do maintain a food diary and write every detail gives me an idea of all the mindless eating that I do

• 1 liter water bottle is always near me; I try to drink min 2.5 liters throughout the day, not only keeps me hydrated but also full.

• Have increased the daily intake of salads, sprouts and fruits… I feel it’s easier to have more salads in summer than winters so making the most of it! 

• Last but not the least I know I have to make it work for ME, I don’t want to compromise on taste, so working on a daily basis to make my meals taste finger licking good:).At some point boredom is bound to set in so am going to ensure that I keep adding a variety to my diet – lucky for me I eat meat too!!

To be fit and healthy; food is important, but it’s the friends and family that make me happy … so those family dinners, potluck with friends are at some point going to be inevitable and will always find a place in my diet.

The only difference is I know now how to get back on track after that hearty meal and run like nobody’s business to work those calories off!!

Ending with a quote from an amazing Ultra marathoner - Dean Karnazes which sums up what I want to say!“Run when you can, walk if you have to, crawl if you must; just never give up.”

Instant Oats and Flax-seed Crepes

A busy morning calls for a simple, easy and filling breakfast.I personally love to make these instant oats crepes as they are tastier option to the almost bland / sugar free oats porridge I have been eating for sometime.

Accompanied with tangy tomato chutney or plain curd these crepes make a perfect power packed breakfast!

Ingredients	Quantity
Instant Oats	1 cup*
Flax seed (roasted)	1 tbsp
Coriander	A handful finely chopped
Salt	As per taste
Red chili powder	1 tsp
Water	2 cups*
Turmeric	A pinch
Oil	1 tsp per crepe

Serves: 2

Cooking time: 3-4 minutes per crepe

Preparation Time: 20 minutes

* I used 200 ml cup - easily available in the market

Method:

• Put the oats and roasted flax seeds in the mixer / grinder along with 1 cup of water and blend till the mixture is of pouring consistency

• Remove the mixture in a bowl; add the remaining 1 cup of water, chili powder, turmeric, coriander, salt as per taste and mix well.

• Heat a non stick pan / griddle; pour a ladle full of batter in the center of the pan

• Dot the crepe with 1 tsp oil on all sides

• Once cooked turn the crepe and let it cook on the other side.

• Remove when fully cooked; use the remaining batter in a similar way to make crepes.

• Serve with curd or tomato chutney!

Fluffy Flax-seed Muffins

After a long run I usually crave for something sweet, all that running justifies the calorie intake .. or so I thought all these years!
This new challenge of running and loosing weight has made me rethink and rework most of my food habits.  I tried this recipe of flax seed muffins sweetened by raisins and honey,with a bit of alteration to suit my taste. It was my first attempt to use flax seed in a recipe.. especially a dessert, the result totally surprised me, these muffins were just enough sweet fluffy and filling. A perfect low carb and healthy after workout snack or even a dessert served with strawberry or blueberry sauce!

A little bit about flax seed
Flax seed (Alsee/ Alsi) is grown both for its seeds and fiber in the Himalayan terrain in India.They have a warm, earthy and subtly nutty flavor combined with an abundance of omega-3 fatty acids.Various parts of the plant have been used to make fabric, dye, paper, medicines, fishing nets, hair gels, and soap. Flax seed is the source of linseed oil, which is used as an edible oil, as a nutritional supplement, and as an ingredient in many wood finishing products.

Ingredients	Quantity
Maida (Flour)	1 cup
Whole wheat flour	1/2 cup
Flax-seed Powder (roasted & ground)	1/2 cup
Quick oats	1/2 cup
Baking powder	2 tsp
Baking soda	1/2 tsp
Salt	A pinch
Eggs	2 nos
Vanilla Essence	1 1/2 tsp
Butter milk (use fresh)	1 cup
Honey	5 tbsp
Raisins	1/2 cup (mix of black & golden)
Cinnamon	1 tsp

Method:

Makes 12 muffins 

• Soak the raisins in warm water for 10 mins, drain and wipe them dry, keep aside.
• Sieve the flour baking powder and baking soda together in a large bowl.add the raisins to the flour and coat them well.
• Mixing the raisins in the flour will ensure that they don’t go to the bottom of the muffin
• Mix the remaining dry ingredients together in the bowl.
• Combine liquid ingredients in a separate bowl.
• Stir liquid ingredients into the dry ingredients all at once..
• Stir the mixture til it comes together; fill muffin tins lined with paper cups, to about 2/3 full. 
•  Bake at 200 degrees celsius for 20 minutes.
• Remove from them oven, let them cool for 10 mins and the gobble them up!

Self Discipline

“Some people regard discipline as a chore. For me, it is a kind of order that sets me free to fly.” Julie Andrews

Running a marathon or half in my case is a dream come true, but getting to the start line and finishing strong is another story!

I know for sure that I can participate and complete a half marathon today, but that’s not my aim… (If anyone were to look at me would not believe that I can actually run 21.0975 kms) the aim is to be a strong lean runner who has completed the marathon in 2.30 hrs.

Having said that running not only requires passion but also self discipline, self discipline involves acting according to what you think instead of how you feel in the moment, which in short means sacrificing the pleasure and thrill of the moment for what matters most in life (sigh) this clearly means:

• Follow a running plan without missing a single day to saying NO to the late night parties or that lovely dinner on the roof top restaurant the night before the long run. 
• Getting up early every day
• Sticking to your passion after the initial rush of enthusiasm has faded away (happens to many)
• Saying “no” to that last piece of cake or when tempted to break your diet 

Wait.. am not trying to give a speech here nor am I a motivational "Guru" what am just trying to say is that if you really want to reach your goal some self discipline has to be practiced on a daily basis.Its the only way to mold your self into what you want to be.

For me the biggest challenge is saying NO to sweets..its especially harder when you bake at home (my love for cooking gets me in trouble every time) and eat your husband's share too!

Over the last few months I have consciously taken small steps towards my weakness for food

- I bake less (can never give up baking) and concentrate on healthy meals

- If am really craving something sweet then bake healthy options - watch out for my "healthy nutty bars"

- Practice portion control and eat slowly (sooo difficult .... but it works!!)

Running sure is a life long passion but the real test is when I come back home after my run more hungry and full of enthusiasm ( that's what early morning runs do to you). 

My new secret is to re channel this positivity to writing this blog, creating healthy meals, moving away from the oven and my baking supplies .. lol

Am sure that many of you out there have a similar challenge, would love to hear from you!!

Am signing off for today with this line which I found very inspiring:

 

Each of us must experience one of two pains:  the pain of DISCIPLINE or the pain of REGRET. 

Which pain will you choose?

Running - Now a way of Life!

"I go running in the morning, before my brain figures out what I am doing"

Sports has always been a part of my life... but running is an acquired passion :) I never thought I would ever take up this sport - its not easy to run; especially if your on the heavier side and running alone seemed so lonely and boring.

Moving to Bangalore a year ago made me change that perspective, the city and its people just make you want to move out of your comfort zone!

Whenever I went for my early morning jogs with my husband, I met people who wanted to run, walk, cycle, trek,  ... across and around the city.. their enthusiasm was infectious thus strengthening my search to find someone who could train me to be a better runner! 
I dint have to wait too long as I stumbled upon Runner's High with whom I started training for my first Half Marathon in  Nov 2011.

Since then running has changed my life in more ways than I can imagine -

• Am constantly reading about becoming a better runner.

• I no longer need the alarm clock to wake up...my body has a self timer for 5 am.

• I have spent a decent amount on running shoes, clothes, accessories (whoever said running was cheap)

• I want to run at least 1 half marathon and 2 10k's this year (goals keep increasing year after year)

• I keep timing myself when am running even when the competition is against me (my coaches tell me its important to conquer the distance first time is secondary.. but I want to conquer both simultaneously!)

• Early mornings are no more hot cup of  tea by the window, I just have to head out of the house and run!

• Last but not the least I have decided to combine my passion for cooking and running to start my blog "Runner Girl in the Kitchen" :))

 I will sign off for today with one of my favourite quotes by Heather Walsh, will keep writing about running and cooking bye for now!

Something happened to me when I crossed the finish line. I became a runner. It makes me feel so good about myself. I'm no longer afraid of anything because I've seen what I'm capable of.