I'm a Mommy Now!!

Hey folks! Many of you have inquired about my recent disappearance from the blogging scene, asking me if everything is alright - well, thanks for all your concerns. I'm proud and happy to share some great news with you - We were blessed with a beautiful angel on July 20th, as she entered our lives and conquered our hearts! She's 10 days old now, and all of us, including Daddy, are doing fine:) We are getting adjusted to each other's routines, though 99% of the times, she's the boss!!:)D (image credit- redbubble)

So, how am I feeling? well, its like a roller-coaster ride - one day I feel so down and depressed my DH fears I'll fall victim to PPD:), and the next day I am all vibrant and happy - so its a mixed bag of emotions, but one look at her angelic face and its all GOOD!! Motherhood is indeed a wholesome and fulfilling experience, and we are thankful to God for this blessing! I personally thank all of my blog friends too who kept inquiring about my health all this time - and also for your best wishes.

I'm recovering well, and simply enjoying this time of being a new mom, gazing at our bundle of joy. My mom's here, so that's a great help! But I do have loads of stuff to share and blog about, so be rest assured, you'll see some activity on this space soon!!

Till then, Happy Cooking!!

What to Eat Before & After a Workout

We all know the importance of exercise, but I've often faced the question about What to eat before and after a workout, and how much time should I give after a meal before I hit the gym? Is this important? Yes, indeed, as this can very well be responsible for how effective your workout is! Diet and Exercise go hand-in-hand, and while you may know that you should space your meals 5 times a day, its imperative to know how much and what to eat before hitting the gym so that you can reap the maximum benefits from your workout. Exercising on a full stomach will make you sluggish, while not eating will not give you enough strength to complete your workout. Same goes for after the workout. So what food should you actually choose as your pre-workout and post-workout meal?

The foods you eat before you exercise and the timing of your meals or snacks really matters a lot. If you eat a large meal just before you exercise, you may experience nausea, feel sluggish or end up with muscle cramps. This happens because your body needs energy to digest the foods you eat so blood flow increases to your digestive system, leaving less energy-providing blood for muscles. Exercising on an empty stomach isn't good either. Skipping meals before exercising can cause low blood sugar, which can make you to feel weak and light-headed. You also need some energy in the form of the right types of food to properly fuel your work out. Eating a light meal before exercise may actually increase your fat-burning potential.

Eating Before Exercise
If you eat a large, protein, fiber and fat filled meal, wait about four hours to exercise.If you eat a light meal, you only have to wait about two hours to work out. Your body prefers to use carbohydrates as fuel, so your pre-workout meal should include plenty of carbohydrates from bread, pasta, fruits and vegetables and energy bars. You can even choose low-fat yogurt or some granola or cereal if you have at least 3 hours before your session. You don't need to avoid protein and fat, however they are not recommended if you will be exercising in an hour or two. If your timing is off and you feel hungry when it is time to exercise, pick a small snack like a piece of fruit, a sports beverage or some natural fruit juice. I prefer to drink a glass of V8 fruit or tomato juice an hour before I'm ready to go to the gym. Meats, doughnuts, fries, potato chips, cookies and candy bars should definitely be avoided in a pre-exercise meal. Also avoid high-fiber foods like beans and lentils, bran cereals and fruit, as they can cause gas or cramping.

If you prefer morning workouts, it's best to get up early enough to eat your pre-exercise meal. If not, you should try to eat or drink something easily digestible about 20 to 30 minutes before the event, or opt for a liquid meal as its much easier to digest. If you work out in the evenings, choose a time before dinner, so you have at least 2-3 hours after the workout to eat your dinner. If possible, keep your dinners light and choose a heavier lunch.

Eating After Exercise
Eating after exercise is important as well to restore glycogen. Your muscles need the raw materials to recuperate after your work out. The first nutritional priority after exercise is to replace any fluid lost during exercise, so replenish yourself with water or juice as soon as you are done. The post-work out meal should contain some protein, some complex carbohydrates and some healthy fats too. Research has shown that eating 100-200 grams of carbohydrate within two hours of endurance exercise is essential to building adequate glycogen stores for continued training. However, combining protein with carbohydrate in the two hours after exercise nearly doubles the insulin response, which results in more stored glycogen. Proteins also provide the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise (or strength-training), and can increase the absorption of water from the intestines and improve muscle hydration.

The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein). Eating more protein than that has a negative impact bas it slows rehydration and glycogen replenishment. A light meal or snack within 2 hours after exercise is perfect. A Balance bar or a lean turkey sandwich on whole grain bread would make a nice after-workout snack. YOu can also choose an egg, or a simple salad or fruit drink. Remember to be within your calorie count for the day though, and choose something light, especially if you are still going to have dinner later.

Do Not Forget the Water
Hydration is as important for your health as food, and when you exercise, your body undergoes a depletion of water when you sweat. Drink a glass of water an hour or so before your workout and again after your workout. You can also sip water throughout your workout if you'd like, which keeps you hydrated, and also helps burn more calories.

Choose What's Best for You
Generally, the average woman needs 200 calories of food and 20 ounces of water 1 hour prior to her workout. Men with higher calorie needs may need 300 calories and 30ounces of water. However, every body has a different need, and though generalisations give you an idea, you are the only one who knows your body. Some people, like my husband, can never exercise on an empty stomach, but I have a friend who feels like she'll throw up if she eats anything before a workout! So its best to consult a registered dietitian who can chart out a meal plan based on your individual needs. Try different options and see what works best for you. Be careful not to eat too much or too little at one time, and remember to space out your meals during the day. Also, if you have special conditions like diabetes or low or high blood pressure, you should not follow any advice without consulting a physician.

There is no joy compared to seeing yourself burn more fat and lose a few inches! I'm sure everyone works hard enough to achieve their fitness goals, and with just a little more care in choosing what you eat can help a lot in conquering your goals. So use the suggestions above as guidelines to decide on what to eat before and after exercise, and find out what works out best for you.

Note: The author is not a licensed nutritionist or trainer. Please restrict use of this article as a guideline only, and consult a physician for individual needs.

Related Articles:
Counting Calories for Healthy Weight Loss
Combine Cardio and Strength-Training in your Workout
10 Simple Eating Habits for Weight Management

Mini Chocolate & Fruit Trifles

Fruit Trifles have been a favorite at holiday gatherings - layered with a piece of sponge cake, topped with whipped cream, fresh fruits, chocolate, nuts and your favorite toppings, they not only look elegant, but are the perfect end to a holiday dinner! So I tried to re-create the magic of trifles, albeit, in a smaller size, which suits perfectly for individual servings. Layered with fresh bananas, berries, mixed-fruit puree, whipping cream, rich swiss-mocha chocolate syrup and crushed chocolate cookies, these Mini Fruit & Chocolate Trifles are all set to win you tonnes of accolades at your next party!

Inspired by traditional trifles, I was tempted to try a miniature version which not only looks pretty, but can also be relished as a dessert without much guilt! Instead of sponge cake, I used bite-sized brownie pieces, and some fresh chocolate ganache made by melting my Swiss-mocha chocolates. I blended some mixed berries for my fruit puree, and chopped some bananas as they go great with both chocolate, and cream! And the crushed cocoa-cookies were the final touch - you can never imagine a tiny serving could hold so much flavor within!

Ingredients
Makes 4 mini trifles

4 brownie-bites - (or two brownie pieces, cut into 4 each)
1 large banana - chopped or sliced
1 oz of your favorite chocolate
4 tbsp + 2 tbsp heavy whipping cream (sweet)
mixed berries - blended (or other fruit topping)
4 tbsp sugar - for the fruits, if required
crushed cookies - for garnish
4 drops lemon juice - for the bananas
a pinch of nutmeg (optional)

Method
Transfer the berries to a pan on low-heat; add the sugar and let the fruit macerate for about 8-10 mins. Remove excess water/syrup and keep the fruit aside. You can even puree it if you like.

Take the chocolate pieces in a microwave-safe bowl and add 2 tbsp whipping cream to it. Stir and heat for 30 sec. Then remove, stir again, and repeat two more times to form a thick chocolate ganache.

Slice the bananas and sprinkle some lemon juice and nutmeg over it to prevent them from getting brown; nutme adds a lovely flavor too!

Now cut the brownies into small pieces and keep aside. Coarsely grind the cookies and keep aside.

Whip the remaining 4 tbsp cream till it becomes a little stiff and holds shape.

Assembling the Trifle
Take the bowls/cups that you are going to serve the trifle in. Layer with the brownie bites, followed by the sliced bananas. Top this with the chocolate ganache, followed by the whipped cream and the fruit puree. Repeat with another layer of everything. Finally, sprinkle the crushed cookies on the top. Add a creme wafer for garnish.

There, the perfect Fruit & Chocolate Trifle to end a fun-filled evening! it serves to be an excellent individual dessert, and the best part, it can be improvised to use whatever fruits you have on hand!

Related Recipes:
Eggless Chocolate Cake
Chocolate-Covered Strawberries
Chocolate Cupcakes with Raspberry Filling

Garlic Naan Recipe

"Naan" is a name well-known in Indian cooking, and this is one kind of flatbread that is appreciated all around the world, by Indians and non-Indians alike. Soft and tender, Naan can be made with several different variations, but I bet every one loves a bite of Garlic Naan! It pairs well with any kind of curry, and is filling as well as appealing to the eye. Determined to try a homemade Naan recipe, I set out on an adventure last weekend, and was happy to see that my Garlic Naans turned out nice and fluffy! And you can bake them in regular oven too, though it would be great to own a Mini-Tandoor; nevertheless, the experiment was absolutely successful, as you can see from the picture!

Ingredients
Yields about 8 to 10 naans

4 cups of fresh all-purpose flour
1 to 2 cups of yogurt (a little sour is preferred)
2 tbsp of melted ghee at room temperature
1 tbsp of sugar
1 tsp of salt
Olive oil - for brushing the naans
finely chopped garlic cloves - according to taste
finely chopped cilantro - to garnish
Yeast mixture
In a small cup, take 2 tablespoons of warm water, add a pinch of sugar, and stir in 2 teaspoons of active dry yeast. Mix well, leave in a warm place and wait for it to rise (about 10 mins)

Method
In a large bowl, sift together the flour and salt; add the sugar and ghee slowly to this mixture, followed by the yeast water. Mix by gradually adding the yogurt. Add and mix until the dough starts to leave the sides of the bowl and comes together in solid lump. You can use a little water to make the dough, but only if needed.

Transfer the dough to a lightly greased surface, oil your hands and knead it for 7-8 minutes. Cover it with a damp cloth, and let it rest and rise for at least 2-3 hours.

Preheat the oven to 425 F. When you are ready to bake the Naans, take the dough out and knead for another 5 minutes to soften it. Divide the dough into lemon sized rounds. On a cutting-board or counter-top, dust a little bit of flour, and roll out each ball into a big round with 1/4 to 1/2 inch thickness.

Roll out all your Naans and place them on a greased or parchment-paper lined baking tray for baking. Brush them all lightly with melted ghee or olive oil. Then evenly sprinkle the finely chopped garlic on each piece, pressing it gently into the dough so it doesn't fall off.

Bake for about 8 to 10 minutes, until the bread is cooked through and turns into a golden yellow color.

Remove from oven, sprinkle with some freshly chopped cilantro, and serve your hot Garlic Naan with any delicious curry of your choice.

Related Recipes
Shahi Dum Aloo Recipe
Vegetable Korma
Malai Kofta Curry