Where’s all the Food at?

“Omm Nom 

Nom Nom”

-Cookie Monster 

To begin with, I would just like to say a big ‘Thank you’ for following my journey so far.

I am so grateful for the support I have received over the blog and it makes me really happy when someone messages and says its helping them in some way!

So I thought that I would do a quick write up on my meal plan in case you are having a hard time figuring out what to eat and what to avoid.

Note: Since I am not a qualified nutritionist, I am only sharing what I follow; you can always consult a nutritionist before you embark on this journey as that will definitely be more useful and will cater to your needs.

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I try my best to stick to the above, with variations depending on: 1) availability of items and 2) time I have to cook (eg: having Bread Omelette instead or Avocado Toast).

As you can see I have not added Sunday, because I know its that one day we all want to go out and have fun. And we must! Just stay in your limits. Go enjoy your Sunday Brunch, but do not convert your cheat meal into a cheat day.

Here are a few recipes that I hope will help overcome ‘Let’s Eat Out or Order In Cravings!’

   1. Sweet Potato Wedges  instead of French Fries 

       Recipe:

  • Thoroughly wash and then cut 2-3 (increase if you need more serving size) sweet potatoes
  • On a rimmed baking sheet, toss sweet potatoes with garlic, oil, and salt and pepper   Roast until   you see crispy brownish sweet potatoes! (Approx: 30 mins)
  • Serve with shredded cheddar cheese if you want some more flavor!

                 Perfect snack after a long day at work, or your Netflix Binge!

Sweet Potato
The one on Google looks better than mine!

2. Makhana(Fox Nut)  instead of Pop Corn 

Well this isn’t really a recipe, I usually buy the packet from a local store and then roast  it.

  • Add 1 tbsp oil into a vessel
  • Add Cumin
  • Add the store bought Makhana
  • Add 1 tsp of Chilli Powder and 1 tbsp of Chaana Masala or Pav Bhajji Masala

raw-makhana

Mix it until it turns a little brown!

You are good to go!

3. Mixed Vegetables with Homemade white sauce and Brown Rice – when you are tired of Roti Sabzi 

   This is easy to make and will save you a lot of time if you cut vegetables the previous        night

   Recipe:

  •  Chop – onions, capsicum, carrots, mushrooms, broccoli (you can even add corn to this)
  •  Toss these into a pan with oil and mix well until it turns golden
  • Add some flour to this, and then milk – (there is no fixed ratio, I just add either depending on the thickness I want)
  • Add some garlic!

And Voilá!

P.S. Don’t forget to cook your rice! (I sometimes do this!)

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You can do the same with whole wheat pasta  – just add the boiled pasta to the mixed vegetables.

4. Nice Cream instead of Ice Cream! 

The hardest craving to curb is dessert cravings! If you aren’t too fond of flavored yoghurt, I hope this is a good alternate for you!

Recipe:

  • Freeze Bananas overnight
  • In the morning, toss the frozen bananas into a blender – add a tsp of coco powder and some milk (avoid adding too much – as this might reduce thickness)

(This recipe is courtesy of my dear friend Prerana)

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I added crushed peanuts – you can add whatever you like – maybe walnuts or strawberries or kiwi!

I am trying my best to experiment with different foods so that way I don’t have to rely on eating out. However, there are a few problems that might come up

  1. Cooking is time consuming!

         This is the biggest drawback, so to make things easier, try and have a few things ready the previous day – chopped vegetables, Atta for your roti, frozen bananas for your dessert 😉

2. Thinking of what to cook

         I think this is more tedious than the actual cooking. To address this – I have a chart on my refrigerator, and depending on the day and ingredients available I fill out my meals the previous night. So in the morning, I know exactly what to cook.

3. Resorting to Processed food as an easy way out!

There will be instances when you need to add a particular sauce to your dish – just remember there are plenty of recipes online to help you do the same; try avoiding processed food as much as possible.

4. But everyone is eating out!!!

   And so can you, just restrict it if possible and if you really want to eat out – choose the healthier , wholesome options! (Or call everyone home and treat them to your awesome food! 😀 )

My Meal Plan does not cover everything I eat, like I said, there are variations. I may try new dishes, sometimes I go overboard, but when I do – I try to religiously follow portion control.

The thing about cooking is it can be stressful and at the same time be a stress buster, the key is to make the process easier so that you can always experience the latter!

Happy Cooking and Happy Eating!

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Flab to Fab with a Dysfunctional Leg

“I don’t know what lies ahead, but I want to keep going forever…”
Fuyumi Soryo

A few days ago, I was watching Denzel Washington’s Acceptance Speech at the NAACP Image Awards 2017. It was so beautifully put, I am sure he managed to connect with everyone in the room and millions across the globe: “So never give up. Without commitment, you’ll never start, or more importantly, without consistency, you’ll never finish………………Ease is a greater threat to progress than hardship”

It is so important to maintain consistency when trying to achieve a goal. I remember, before moving to Abu Dhabi, I had multiple failed attempts on “eating right”. I would occasionally have Green Tea instead of Coffee and imagine the former doing its magic and detoxifying my body, and continue to eat what I wanted, completely ignoring the fact that diet accounts for 80% of the goal I was trying to achieve (I did not know this until much later).

Weight loss like any other goal requires immense perseverance, determination and CONSISTENCY. Why am I stressing on this so many times?

Because:

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January 2016                             January 2017

So how did I go from that to that?

No, it was not easy. But was it worth it? Every bit of it.

There are some extremely crucial points I would like to bring out here:

  1. Begin somewhere already! 

        It does not matter if you can’t do a 100 push ups on day one. What matters is that you make a decision to change your life. You make the decision to start leading a healthier life, no matter how small the change, start doing it. And if that means you are going to start going to bed early and wake up early, then be it. Whats beautiful about these small changes is that they are all interconnected. When you start sleeping early, you will automatically start eating your dinner early (recommended: two hours before you sleep), and as soon as you wake up: EAT! Have that banana or that slurrrpyyyy Mango! When you consistently do this for a week, your body will start feeling good, and to keep that alive, you will want to eat only good food and look after yourself. Try it! If it doesn’t work – you can always drop me a message!

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2. Celebrate the little things

   You woke up at 6 am everyday for a week and went for a walk? Pat yourself on the back! When I first started on my journey, I made a list of things that I would reward myself with.

Goals

We as humans tend to perform better the minute there is some reward attached to it. And that is exactly what I did! I celebrated each milestone because I knew I worked for it. (Feel free to put in anything, try and avoid writing Brownie or Pizza 😛 )

3. Maintain a Journal! 

  This is absolutely essential. At the end of everyday, write down what/how much you ate, how many hours of sleep you got, your work out, basically everything that affects your health. I started using the app My Fitness Pal  which is a great way to track your food intake (please focus on the nutrients and not the calories) and Under Armour for my work outs. The two applications can be synced, and this helps calculate your calorie deficit. As much as I love using both of them, nothing gives me the satisfaction of actually writing these things down.

Besides writing down all the right things you did, its important to note down your deviations, that way you will prevent yourself from doing it again. Its ok to fall off the grid at times, but like I said, consistency is what will help you get there.

4. There will be Good days, there will be Great days and sometimes there will be “I don’t want to do any of this” days. 

Lets focus on the last one, we all are human beings and not machines. Its ok to take the day off when you are not feeling too well. Its ok to not exert yourself when you are genuinely tired. Its ok to eat that ice cream occasionally. But this is not your ticket to discontinue the journey of healthy living, it just means you needed a short break! (Like the one’s we had in school – your recess and then lunch). Think of it as your recess, the minute you think it is your lunch break, you are entering the danger zone.

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5. Set yourself some realistic goals. 

When you are starting out, don’t be overly ambitious. Give yourself and more importantly your body the time to accept change. Change is hard to deal with. So take it one step at a time. Always start with baby steps and the bigger picture will follow.

Make Charts! Put up motivational quotes in your room! Constantly visualize achieving those goals!

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6. This is a lifestyle change and not a short – term goal

“I lost 20 pounds! I can go back to eating whatever I want!”

No, that would be a crime on your body. I honestly have not reached my goal weight yet, but maintaining what I have already lost is a challenge in itself. Do not forget that this is a choice you are making for a lifetime, a choice that guarantees to keep you healthy and happy! And who doesn’t want to feel good about themselves?

7. Do your homework

Before you start on this journey, consult people. Get a nutritionist, see what your body requires. Get a physical check up too if needed so you know the activities you take upon do not cause damage. Do not take this lightly, the kind of work outs I do are extremely restricted because of my leg. So if you need to do some light exercises rather than HIIT, then do that.

Here are some links for seated cardio workouts:

  1. https://www.youtube.com/watch?v=1xC9khisFPA&t=477s&index=1&list=PLr1nGBfj5ne5EFFroGllXMbNZV6Dr2AUs
  2. https://youtu.be/videoseries
  3. https://www.youtube.com/watch?v=LAeZZbpi8Ow&list=PLr1nGBfj5ne5EFFroGllXMbNZV6Dr2AUs&index=12
  4. https://www.youtube.com/watch?v=2AuLqYh4irI&index=8&list=PLr1nGBfj5ne5EFFroGllXMbNZV6Dr2AUs

I have also been following Casey Ho  who started Blogilates  and I absolutely love her work outs! (Mainly for strengthening)

8. And my last and favorite one: Surround yourself with people who support you! 

 I think since the inception of my blog, I have constantly stressed on this. The reason is very obvious, the minute you have people who admire and appreciate what you are doing, you are bound to keep at it. They will understand what you are doing and how important it is to you, so they will only help you. And if they are also on a fitness journey already or plan to start with you, then double bonanza!!!

I often get annoyed that I can’t do those intense work outs, or dance my heart out. But the key is to make the best of what you have with you. We can always find excuses to not do something, but it takes a lot to find reasons and motivation to keep at something.

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So my Dear Warrior, just keep swimming, because great things are coming your way!