How To Effectively Manage Your Pre-Workout Meals

SpecialBlog Guest

I have never waited this eagerly for my salary to get credited. That is because just like my luck, all the money is spent in buying the expensive pre-workouts, with the hope to get bigger and more vitalized. It was good but then pondered if it was that necessary to spend so much on the expensive pre-workouts. On one hand talking about “Gareebi mai gym” and on the other hand buying expensive stuff. There’s a saying that, “Necessity is the mother of inventions” and who other than us can think of easy jugaads to fix things up. By “us” I refer to my fellow Indians.

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Morning Routines: A Breakfast Routine in The Office

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At the moment, I’m choosing to have breakfast in the office most days, at least until I move to a new place, back in Canterbury. This is because the house I have been living in (and sharing with strangers) for over a year now is very small, and the chance of having the time and space to eat a nice breakfast by myself is even tinier. I do like to prepare my food with plenty of peace and space, because as an empath it’s very easy to pick on people’s energy and I don’t really want that to happen in the early hours of my day.

I consider myself however to be very lucky – the building I work at has all I need to prepare breakfast: a microwave, a toaster, and a coffee machine. So when arrive there every morning, I follow pretty much the same steps everyday: I switch on the coffee machine, I put my stuff in the office, I make one or two eggs using the microwave, and I toast half of a bagel.

This is one of the easiest routines I have right now and it doesn’t ‘eat’ much of my time in the morning. Between preparing and eating my breakfast, I probably take me no more than 10 minutes. I usually start working between 9 and 10 am, depending on the time I manage to get up (I’m not using any alarm), and walk out the door.

This routine is very different from the one I used to have in 2016 and 2017, but as you can find out in my posts about morning routines and rituals, the most important thing of a routine is that it fits your needs and current resources. On that note, you can check out my blog post on how to design a morning routine that works for you here, and also know more about the psychology of morning rituals here.

Let me also know in the comments below how does your morning / breakfast routine looks like at the moment, and what other topics would you like me to write about in the near future! 🙂

FITNESS-FRIDAY: All You Need To Know About Lactose Intolerance

SpecialBlog Guest

Rahul: Bro, the gym isn’t a threatening place anymore. Finally, I can see little changes in my thought process after sweating it out in the gym. The way I move and the way I sleep has changed. It’s like I’m actively participating in the daily chores.

Siddharth: Okay! That’s so good to know!

Rahul: But, there’s a slight problem.

Siddharth: Umm, okay and what is that?

Rahul: I don’t know why I’m bloating and having abdominal cramps!

Alright guys, this problem which Rahul just mentioned, is called “Lactose intolerance”. It is very common and is said to affect around 75% of the world population.

What is Lactose Intolerance?

Lactose intolerance is the inability to digest the milk products or the lactose which is the main carbohydrate in milk products. It is caused by a deficiency of the intestinal enzyme, named lactase that splits lactose into two smaller groups – glucose and galactose and is used up as the energy. But the lactose which isn’t digested is responsible for the gas in your colon (Large Intestine). It means the food which is undigested or unabsorbed moves into your colon or large intestine causing the signs and symptoms of lactose intolerance.

What is Lactose?

According to Google and many researchers, it is the sugar, present in milk. It is a disaccharide containing glucose and galactose units.

Well, do you like milk? I mean, I like milk and synonymously there are many who like to have milk products but maybe the body doesn’t like it. And it lets you know by these symptoms – bloating, abdominal cramps, acidity, nausea etc. You will be wondering and want to ask if I’m in my right mind. How can I advise or motivate you to go the gym and at the same time ask you do not have milk products if you’re lactose intolerant? That is because avoiding lactose means avoiding dairy which is high in nutrients like Vitamin A, B12 and D. And these nutrients are very important for your bone strength as they prevent you from bone fractures and pain in joints as you grow older.

Dairy products that contain lactose:

  • Cow’s Milk
  • Yogurt
  • Butter
  • Goat’s Milk
  • Cheese
  • Ice-cream

Products which contain some part of lactose

  • Bread and Baked products
  • Biscuits, cookies and pancakes
  • Chocolates and candies
  • Cakes
  • Ready or processed foods

This guy i.e. me, has gone nuts. Yes, I have and I have a solution for it or an alternative to dodge this intolerance like Jim Carrey and build a body like Dwayne Johnson (my favourite). Of course when you avoid milk products, you’re missing on major nutrients but you can tolerate small amounts of lactose. Products like yogurt, butter and cheese are better tolerated than milk products. Makes sense?

So here are the few products and tips if you’re a lactose intolerant.

  • Whey Isolate protein instead of any other protein.
  • Gluten-free lactose-free EpigamiaArtisanal curd or yoghurt– It is fresh, creamy and delicious, Just like home-made curd. It works as a probiotic and improves your gut and digestion.
  • Calcium-fortified foods such as juices (Orange juice), almonds, soy or oats milk. But, remember they are more like supplements than natural sources of calcium.
  • Almond butter
  • Tofu- Enough calcium in a ½ serving
  • Broccoli, kale and soya beans

So, the bottom line is if you remove dairy products from your diet then you have to figure out a way to keep your nutrient level from other sources. If you still have any doubts or any suggestions, the you can drop your messages below in the comment section. Hustle up.

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Addiction Recovery: The Critical Day 3

Last year, I went public here about my food addiction.

Since then I recovered at least twice from it and relapsed three times. Right now, I’m recovering from my third relapse and it’s Day 4. In a nutshell, uncertainty and the fail of another “almost relationship” led me here – well, actually, my ancient unhealthy mechanisms to deal with emotional pain drove me here.

In each relapse and recovery I learn something more. When looking back, this time I noticed that Day 3 is a very critical day and it’s usually the day I jeopardise all my recovery efforts. Day 3 is the day my body starts to kick out all the toxins. The result is an intense and paralysing headache, body aches, light sensitivity and nausea. And what do I (usually) do about pain? I eat (crap).

So yesterday my food cravings went up 200%. I could only think of gummy bears, Big Macs, french fries loaded with ketchup, chocolate cookies, donuts, and so on. I wanted to put everything in my mouth and spend the rest of the evening eating, so I would be distracted from the physical pain I was going through.

But suddenly I remembered the time I spent on the retreat doing my coaching certification. For one week, we did raw food fusion at every single meal. On the third day, I got the same reactions I was having yesterday: a paralysing headache, body aches, light sensitivity and nausea. It then struck me: the physical pain was part of the recovery process and in order to continue I had to be with it. If I gave up to the sweet taste of a whole box of donuts, I wouldn’t be able to reach the following step on my recovery journey and I would be back to stage zero.

Hence, instead of numbing the physical sickness with food, I did what I had done before when I was at the retreat: I laid down, I took the fetal position, closed my eyes and tried to fell asleep. In the next day, I was totally fine and the intense cravings were completely gone. This is exactly how I feel today – I have been thinking way less about food and my body feels much healthier on the inside, so I’m glad I managed to go beyond the Critical Day 3.

Healthy Chia & Oat Pudding

I will start saying this again: if you don’t fancy complicated recipes, but you do like to eat healthy, than this post is definitely for you. Here is today’s deal: the other day I came across a “chia pudding” and I got marvelled with the fact that you can do a pudding with healthy ingredients and with zero preparation struggle.

I found this to be very exciting, because I come from a family to whom pudding is more or less like the king of desserts. However, recipes always include eggs and complicated tricks in the kitchen. Once I tried to do something we call “pudim flan” with caramel to a boyfriend of mine and the result was that I completely screw up the pan to a point that we could no longer use it. Can you imagine such thing?

So, going to what really matters here: I made a slight twist to the recipe I found and came up with a chia and oat pudding. Here are the ingredients that you will need:

  • chia seeds
  • oats
  • milk (I used almond milk; the original recipe used coconut milk)
  • honey (the original recipe used brown sugar)
  • cinnamon

Now you might be marvelled as I got when I tell you the steps. Here they are:

  1. in a bowl, put two thirds of a cup of milk and add a tea spoon of honey
  2. add some chia seeds and oats (half a cup with both, maybe… you know I’m the worse with dosing)
  3. mix everything altogether and make sure the honey, the seeds and oats are blending
  4. add cinnamon to your mixture, mix it up once again and…
  5. put the bowl in the fridge for two hours

The seeds and oats will absorb the milk. The honey and cinnamon will give a nice flavour to your pudding. Once your pudding became consistent, you can top it up with some fruits. This time I chose black-forest fruits, but I imagine that some peach would work really well too.

King Prawns On a Bed of Spinach With Thai Sauce

Yesterday I saw an Instagram post with shrimps… I ended up craving it and bought some prawns today. However, I was craving something with an asiatic twist and so I put my imagination to work a little bit. I embedded the prawns in sesame oil and chia seeds and served them on a bed of spinach and pineapple. The final and secret ingredient was really the Sweet Chilli Thai sauce.

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Here’s what you are going to need:

  • a dozen of prawns (I got mine from Iceland)
  • sesame oil (easy to find at Aldi’s)
  • chia seeds (easy to find at Aldi’s)
  • himalayan salt
  • spinach
  • two pineapple slices (canned)

 

Here’s how I did it:

  1. pre-heat the oven at 180 degrees
  2. in a bowl, put the prawns, add some sesame oil, a little bit of himalayan salt and a sprinkle of chia seeds
  3. mix all the ingredients together and make sure the prawns are well coated
  4. put some kitchen foil in a trail and distribute the prawns evenly
  5. put the prawns to bake and reserve the bowl to the side
  6. use the same bowl (don’t wash it!) and cut some spinach leafs into it
  7. cut the pineapple slides in squares and add it to the bowl as well
  8. mix the spinach and pineapple – the sesame oil and chia seeds left from the prawns should be enough to temper the salad
  9. remove the prawns from the oven when you’re happy with their look
  10. place the prawns on the spinach bed and…
  11. finish the plate by dressing the prawns with some Sweet Chilli Thai Sauce

This is by far one of my favourites! Let me know if you decide to try it. I personally think I’m going to repeat it again tomorrow!

Honey Oats: Another delicious breakfast!

Breakfast is by far my favourite meal! And today I opted for something a little bit different from what I have been having (egg on toast).

Here are the ingredients you need:

  • rolled oats
  • honey
  • cinnamon
  • chia seeds
  • strawberries

How to do it:

  • place the oats in a  bowl and add some water (until they are covered)
  • microwave your oats for 2.5 minutes (mine is set to its highest power level)
  • remove your bowl from the microwave and drizzle your oats with honey
  • sprinkle some cinnamon over the honey
  • cut a couple of strawberries (I cut them in a round shape, but you can be as much creative as you want!) and place them in the blow
  • add some chia seeds to decorate

And eat it all with great pleasure! 😉