Tuesday, 19 May 2015

A look into my week's food (with recipe links)

Rolled oats + protein powder + mixed nuts + (banana/apple)
Rolled oats + cottage cheese + mixed nuts
bounce ball + fruit bowl
repeated oats and cottage cheese for the remaining days

Tomato walnut pasta sauce 

I added chicken to this recipes and made courgette pasta for myself, mixed it with whole wheat pasta for T

coconut tomato mixed vegetable soup

I added shredded chicken to this recipe also

chickpea lentil salad


I added chicken to this recipe too

(For all recipes I played around with the quantity ingredients according to my convenience)

Frozen banana and grapes
greek yoghurt

bounce balls (usually I will have this only on days I have nothing else to snack on)

Now you know my few of my favourite recipe blogs, what are your favourite recipe blogs?

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Tuesday, 12 May 2015

How to be consistent with your workout

One question I get asked a lot is how can I be so disciplined? and I am always surprised because I don’t see myself as a very disciplined though I definitely am very consistent with my workouts. So I got to thinking about what makes it easier for me to choose working out over a couch

I genuinely enjoy my workouts:  All workouts I do make me happy when I am doing them. I don’t do any workouts that seems like a chore.  I enjoy HIIT training so I do a lot of interval training. If I ever use the treadmill I prefer sprints to longer treadmill runs. If I want to go for longer runs then I plan a run outdoors not on the treadmill...I make sure my workouts are fun for me.

I listen to my body: people who know me might disagree but there are times when I don’t feel right and then I either change my workout or sometimes I change my workout day. I make sure I workout minimum 4 days a week and maximum 5 days but I am flexible about which day so if I have something on my mind or if I feel tired I will change my rest day or I will change my workout.I try not to force myself to workout when my body doesn't feel good

I focus on what I like about working out instead of what I don’t like:  workouts are not supposed to be comfortable, you are supposed to be sweating, you are supposed to be going out of breath...it’s not supposed to feel like you are relaxing but if you focus on the pain and always start/end your workout with how much you hate working out you are never going to like it. For me it is the feeling of being able to do something I could never do before, with every workout I look forward to doing something I thought was not possible for me to do and that feeling still keeps me going. I love feeling strong & challenging myself...

I always have more than one goal : Losing weight is how it all started but that’s not very reliable because weight fluctuates so instead focusing on my workout improvements helped, small things like increasing reps or increasing speed, any small improvement is worth being happy about and worth being proud of because that reflects your effort.

By doing all of the above I always end up having fun while working out and that makes it easier to be consistent. I think if you want to stick to your workouts you need to find out what works best for you and focus on the positives you will automatically find yourself being consistent. What do you think?  As usual I love reading your thoughts.

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Tuesday, 5 May 2015

Food preparation

Food and managing food is one of the most important changes I had to make when I decided to get healthier. 
Is it easy? No.
Is it manageable? offcourse…
Compared to many I have it a little easier because T and me both have the same food, I don’t need to make separate meals, we are both ok with repeating food and most days we have very simple meals.
Lot of people ask me how I do it and my answer has always been the same 'I plan'. Every Friday or Saturday morning I browse my favorite blogs for recipes for the following week. I usually plan only for Monday to Friday. I narrow down 3 main meals and 2 breakfast options and 2 snack options. I make my grocery list and usually Sunday morning we go grocery shopping. Sunday evenings are my cooking time. I will prepare our snacks, breakfast, sometimes I make stews & soups for the week. I even make the marinades, salad dressings for the week if I can. Then during the week all I do is marinade the meat/fish in the morning before work and bake it once I am back from the gym in the evening while my food is baking I prepare my vegetables, sometimes I bake/grill vegetables in bulk other times I make salads which barely take 10 minutes to prepare.
If my planning is done well then you will find me in the kitchen for less than half hour on a weekday not more.
Here is a list of things that makes it easier for me
My usual breakfast is baked oats with fruit and nuts, I make two different batches for the week. My usual snack options are protein balls and egg muffins again I make about 12 each. I always have Greek yoghurt, apples, oranges and bananas around for snacking.
If I don’t plan then my food becomes simpler. Sometimes I might not be able to make my food in advance then my snacks change to fruits and carrot sticks. My breakfast changes to cottage cheese with protein nuts and oats.
I know which recipe websites work for us so most of my recipes are from the same websites. I don’t waste too much time looking for my weekly recipes either, I know what works best for us and that’s what I stick to. I usually try new recipes over the weekend or when I really have more time on my hands.
I stick to recipes with similar ingredients: this is just so I am carrying less stuff back from my shopping trip and it's easier to manage. For example if I have sweet potatoes then my week will definitely include sweet potato mash, baked sweet potatoes and sweet potato patty. Finally for  my dessert I also chop and freeze bananas and grapes.

In short:
Step 1: find recipes (stick to tried and tested)
Step 2: Make grocery list (always keep fruits and carrots around for snacks)
Step 3: Shop
Step 4: Sunday evenings are for chopping, baking, breakfast and snack preparation
Step 5: Every day just do the finishing touches before eating (not more than 30 minutes in the kitchen)

 I don’t think it can get easier than this or maybe it can but this works for me. The only time you will really see me in the kitchen is on a Sunday evening when I am doing my food prep. I hope you find this post helpful, how do you do your food prep?
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