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Non Scale Victory

Say hello to my new friend Mr. Vein. It is now permanently here on my arm from last few weeks and I guess its here to stay. Till last year when I use to weigh 145 kgs anytime I had to get any blood tests done, doctors used to always find it so difficult to find my vein and now after 1.5 years of hard work this guy is popping out of my arm without any flexing. Now that is what I call a Non Scale Victory. 

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Breakfast, Recipes

Over Night Chocolate Rolled Oats

Rolled Oats are one of the healthiest post workout breakfasts.  And it is always awesome that you don’t have to cook your breakfast after your workout and this recipe is just that.  You just make this recipe a night before and just eat it in the morning and I’m sure it will be most delicious form of oats you would have ever eaten.

Over Night Chocolate Rolled Oats

Serving Size: 1

Calories per serving: 479

Over Night Chocolate Rolled Oats

Protein: 16g, Fat: 14g, Carbs: 74g

Ingredients

  • 200 ml Almond Milk
  • 50 Grams Rolled Oats
  • 1 Tsp Chia Seeds
  • ½ Tbsp Cocoa Powder
  • ¼ Tsp Vanilla Essences
  • 1 Tsp Honey
  • 35 Grams Banana
  • 25 Grams Chocolate Chips
  • 35 Grams Pineapple Slices
  • 10 Grams Roasted Almonds

Instructions

  1. Mix the Coco Powder in Almond milk and stir it till there are no lumps.
  2. Add Honey, Vanilla Essence and Chia Seeds to it and stir again till evenly mixed
  3. Take the Rolled Oats in a Mason Jar or any glass of your choice and pour the Almond Milk, Cocoa, Honey and Chia Seed Mixture on it.
  4. Keep it in refrigerator overnight or for 8 to 10 hours.
  5. After 10 hours take out the Jar and add sliced banana, Pineapple, Choco Chips and Roasted Almond to it and enjoy this healthy breakfast.
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January 21, 2017
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Cauliflower Crust Pizza

Everybody loves a Pizza.  It is one of the most popular dishes in the world and is eaten in almost every country. But alas our favorite food can also be our biggest enemy.  Pizzas are typically loaded with carbs and not very good for weight loss. Luckily there is a low carb pizza recipe which is hugely popular within the clean eating community.  Most of the pizza’s calories come from its base. So this recipe makes the pizza base entirely out of cauliflower which drastically brings down the calories and also makes it gluten-free. Go ahead and give it a try and you will never miss a pizza in your weight loss journey.

Cauliflower Crust Pizza

Serving Size: 2

Calories per serving: 511

Protein: 36g, Fat: 18g, Carbs: 28g

Ingredients

  • 150 Grams Cauliflower
  • ½ Pcs Eggs
  • ¼ Tsp Dried Oregano
  • ¼ Tsp Dried Basil
  • 25 Grams Pizza Sauce
  • 20 Grams Mozzarella Cheese
  • 1 Tsp Olive Oil
  • 5 Grams Olives
  • 10 Grams Sweet Corn
  • 50 Grams Chicken (Optional for Topping)
  • 10 Grams Coloured Pepper
  • ¼ Tsp Black Pepper
  • Salt as per Taste

Instructions

  1. Grate the Cauliflower Heads into small pieces and boil it.
  2. Drain the water from the boiled cauliflower by squeezing it in a muslin cloth.
  3. Add Egg, Dried Oregano, Dried Basil, Black Pepper and salt to the cauliflower mash.
  4. Knead the cauliflower like a pizza dough ball and press and flat it out in a baking tray like a pizza base.
  5. Bake the base for 35 mins at 180 Degrees. Check if the base is cooked properly and has turned golden yellow otherwise it will be very soggy.
  6. Once properly baked apply the pizza sauce on it and add Coloured Pepper, Sweet Corn, Chicken (optional if you want to make a non-veg version), Olives and Mozzarella Cheese on top.
  7. Bake it again at 180 Degree until the cheese melts properly.
  8. Slice it and enjoy it Hot
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Off Topic

The Late Bloomer – Kindled

I know I am going to sound stupid but I am so happy to finally have tried Kindle and my world is blown away with it.  Being a book lover you might find it strange that I haven’t had read even one e-book till recently.  Actually I was kind of old school when it came to reading books, I just love the touch and feel of a real book as compared to e-books and had till now maintained a stand that only real books can give a full reading experience.  But ever since I got into fitness I hardly got time to read any books.  Most of my readings I used to do at late night but now since I have started sleeping early it had become almost impossible to get time to sit back and enjoy a book once in a while. In fact in whole of year 2016 I just read handful of comics and not a single book, not even an instruction manual (I tend to skip those).  Since everyone makes some kind of New Year resolution, and I really don’t have much weight to lose this year, I resolved to read at least 24 books this year, but the problem was how I would do that if I still don’t have any time to do so.   My Wife came to my rescue, she strongly suggested me to install the Kindle app on my phone and try reading at least one book on it.  She has been reading e-books for years now and I always used to give her a hard time for going to the dark side.  She always tried to lure me too like good Ol’ Vader but till now like a true Jedi I had resisted the temptation. But this time I finally decided to listen to my wife and give Kindle a shot.  I couldn’t believe how much I was missing.  I just finished reading my first book on Kindle and I am just blown away with the experience.  I never thought reading an e-book would be so convenient and fun.  In fact this is the fastest I have read any book till now as the book is always available on my phone and I can squeeze in a quick read anytime and anywhere.  I have already moved on to reading my second book on Kindle and I am sure I will be able to reach my goal of 24 books this year easily.  I still love the feel of reading an actual book, but it is not always convenient to carry it around or have adequate light to read it.  So in my case its better late than never…

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Blog

Pop a Gum

Food cravings can often drive you crazy resulting in some serious cheat food sessions.  Often when you are dieting, you would experience that you stick to your diet plan whole day very strictly, but when the evening comes, craving would start to creep in, turning you into a binge monster.   If you could just subside those cravings for few minutes more often than not, you will be able to end your day well within your calorie budget.  It all comes down to those few minutes of crazy food cravings which can either make or break a great diet plan.  So what to do when the craving demon comes hunting for you.  You can exorcise the demon with a very simple weapon, oh no not the steak to heart or a wooden cross, but a trusty old sugar-free gum.  Yes Sugar Free Gum works like a charm against those evil food cravings.  Whenever I get cravings for any kind of unhealthy food, I just pop a Sugar Free Chewing Gum and it kills the craving.  This is a simple trick which I found by accident. I was never a fan of chewing gum, but since I discovered this trick I always keep a stick of gum handy to deal with any kind of emergency.  Just make sure the Gum you use is sugar-free and each stick is less than 5 calories. This neat trick can prove to be a trump card in your weight loss journey and let’s face it; you will look much cooler with a gum in mouth instead of those sinful brownies.

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May 13, 2017
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January 30, 2017
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Mains, Recipes

Cauliflower Rice

Rice is one of the most staple food item for most of the people in this world.  Especially for me, I used to love eating rice in lunch as well as dinner.  Rice serves as a perfect complement for any spicy curry or sauce.  Unfortunately rice is not a very healthy option for weight loss.  It is full of starch and carbohydrates.  Hence the biggest challenge I faced when I started clean eating was giving up my daily rice. But thanks to this simple cauliflower rice recipe, I haven’t eaten rice for last 9 months.

Cauliflower Rice is one the best alternatives to regular rice or even brown rice as it is rich in vitamin C, Fiber and also works as anti-oxidant.  I use cauliflower rice as rice substitute for curries as well as for rice based dishes like Biryani, Nasi Goreng, Fried Rice etc.

Cauliflower Rice

Serving Size: 1

Calories per serving: 103

Protein: 5g, Fat: 4g, Carbs: 14g

Ingredients

  • 250 Grams Cauliflower
  • 1 Tsp Coconut Oil
  • ¼ Tsp White Pepper
  • ¼ Tsp Dried Oregano
  • ¼ Tsp Dried Basil
  • 1 Tsp Chopped Garlic
  • Salt as per Taste

Instructions

  1. Grate the Cauliflower Heads into small pieces till they look like rice grains.
  2. Heat the Coconut Oil in a cooking pan and sauté Garlic in it.
  3. Once Garlic turns light brown in colour, add the grated Cauliflower grains to the pan along with some salt and cover the pan with a lid and let it cook for 3 minutes on low flame.
  4. Remove the cover after three minutes, the cauliflower rice would be well cooked, now add White Pepper, Dried Basil and Oregano to it for seasoning.
  5. Enjoy it with any curry or sauce of your choice.
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Mains

Roasted Chicken with Boiled Vegetables

This is one of my most basic Recipe but often the best things are simple and this dish proves it most aptly as this is one of my most healthy and delicious recipe, with great Macros and I eat it at least twice a week.

Roasted Chicken with Boiled Vegetables

Serving Size: 1

Calories per serving: 353

Protein: 49g, Fat: 10g. Carbs: 11g

Ingredients

  • 200 Grams Boneless Chicken
  • 1 Tsp Olive Oil
  • 20 Grams Mushroom
  • 20 Grams Baby Corn
  • 20 Grams Green Peas
  • 20 Grams Cauliflower
  • 20 Grams Broccoli
  • ¼ Tsp White Pepper
  • ¼ Tsp Dried Oregano
  • 1 Tsp All Purpose Seasoning
  • 1 Tsp Lemon Juice
  • 20 Grams Honey Mustard Dip
  • Salt as per Taste
  • Black Salt as per Taste

Instructions

  1. Marinate the Chicken with Lemon Juice, Black Salt and All Purpose Seasoning for half an hour in refrigerator.
  2. Cut the Mushrooms, Baby corn, Cauliflower, Broccoli in small pieces.
  3. Take the Mushrooms, Baby corn, Cauliflower, Broccoli and Green Peas and boil them. Once boiled sauté them in a pan with sale, Basil and Oregano.
  4. Roast the marinated Chicken in the oven for 20 mins at 150 Degrees.
  5. Serve the Roasted Chicken with the sautéed Vegetables and Honey Mustard Dip.
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January 30, 2017
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Low Calorie Dragon Chicken

Low Calorie Dragon Chicken

Calories per serving: 393

Protein: 50g, Fat: 10g. Carbs: 23g

Ingredients

  • 200 Grams Chicken Boneless
  • 1 Tbsp Sambal Oelek Sauce
  • 1 Tbsp Balsamic Vinegar
  • ½ Tbsp Teriyaki Sauce
  • 1 Tbsp Ginger Garlic Paste
  • 1 Pc Egg White
  • 20 Grams Onion in Julian Cutting
  • 20 Grams Red Capsicum
  • 20 Grams Yellow Capsicum
  • 1 Tsp Olive Oil
  • 3 Pcs Cashews
  • 1 Tsp Honey
  • 1 Tbsp Tomato Ketchup
  • 1 Tbsp Chopped Spring Onion
  • 1 Tbsp Fresh Coriander Leaves
  • 2 Pcs Dried Whole Red Chilli
  • Black Salt as per Taste

Instructions

  1. Slice the Chicken in long pieces and marinate it in Egg White, Sambal Olek and Black Salt for 20 minutes.
  2. Mix Teriyaki Sauce, Balsamic Vinegar, Honey and Tomato Ketchup in a bowl.
  3. Heat the Olive Oil in a cooking pan and add ginger garlic paste to it. Add Onion, Red Capsicum, Yellow Capsicum and sauté it for some time.
  4. Grill the Marinated Chicken for 8-10 minutes at 200 degrees in a Griller.
  5. Once the Chicken is grilled properly add it to the cooking pan along with the Teriyaki Sauce, Balsamic Vinegar, Honey and Tomato Ketchup Mixture and toss it till all the ingredients are properly mixed.
  6. Add Spring Onion and Dried Whole Red Chilli to it in the end.
  7. Serve it in a portion bowl and garnish it will Fresh Corianders and Cashews.
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Breakfast, Recipes

Rolled Oats Poha

This is one of my favorite breakfast recipe for carbs day.  Doing carbs  right is one of the most important aspect of clean eating.  Always use rolled oats instead of instant oats in your diet, as they are gluten-free, low in cholesterol and saturated fat.  This recipe I had designed on one of my favorite Indian breakfast called Poha which is normally made from flattened dry flakes.  So replacing flattened rice with rolled oats gave me a super healthy and delicious version of Indian Poha.

 

Rolled Oats Poha

Serving Size: 1

Calories per serving: 438

Protein: 14g, Fat: 17g, Carbs: 53g

Ingredients

  • 80 grams Rolled Oats
  • 20 Grams Chopped Onion
  • 20 Grams Chopped Tomato
  • 1 Tsp Olive Oil
  • ¼ Tsp Turmeric Powder
  • ¼ Tsp Red Chili Powder
  • ½ Tbsp Fresh Corianders
  • 5 pcs Curry Leaves
  • 30 Grams Green Peas
  • ¼ Tsp Mustard Seeds
  • 12 Grams Roasted Peanuts
  • 1 Tsp Lemon Juice
  • 1 Sachet Sugar free Sweetener
  • Salt as per Taste

Instructions

  1. Soak the Rolled Oats for 15 minutes in water.
  2. Take olive oil in a cooking pan and add mustard seeds, curry leaves to it and cook it for few seconds.
  3. Add Chopped Tomato, Onion, Green Peas to the pan and sauté it for some time.
  4. Now add soaked Rolled Oats in the pan along with Turmeric powder, Red Chili Powder and salt and stir it for some time.
  5. Pour the Lemon Juice and Sugar Free to the pan and cook it till it’s well done and add Fresh Coriander Leaves on top of it.
  6. Serve it in a portion bowl and sprinkle the Roasted Peanuts on top it.
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Blog

Small Beginnings…

Small Beginnings

Everyone knows the toughest part of trying to lose weight is to keep up the discipline over the long period of time, but often ignored is the part of starting up.  In the movies when a guy wants to shape up, they cut into a groovy montage with an inspirational song and shots of the guy working out, eating good, waking up, working out again, thus condensing a 6 – 8 month long fitness  journey into  2 minutes, but alas in real life that is not the case.  For a person planning to lose weight has to understand that you cannot start big (pun intended).   Be prepared for lots of false starts and slip ups in the beginning. Often many of us fat people are quite shy to start doing exercise publically, so most of the research is done online.  As you prepare to start with your fitness regime, you will see loads of fitness videos on YouTube, showing some sure fire 7-8 exercises with a promise to lose weight in next few weeks.  But often the fitness gurus making these videos fail to understand that for an obese person it would be impossible to perform these exercises.  It will take at least a couple of weeks of conditioning for you to even doing the moderate workouts.  At 145 Kg weight, the only workout I could do was walking. Thus if you are really over weight or not used to working out at all, it’s important to understand the significance of starting small and gradually working up the fitness ladder.  To start with for first week your focus just has to be on maintaining a good and healthy diet.  Start counting calories, eat clean food and just try to resist all the temptations of cheating on your diet.  Even if you end up cheating in a meal for first few days, just dust it off and start your diet again from next meal onward.  Once you get your diet in control, then you can start working out.  You don’t need to do a High Intensity workout or killer lifting session from day 1; just starting with a 30 mins walk will be enough.  When I started out, for first 2 weeks I hardly did any workout, my focus was just on my food intake. From 2nd week onwards I started my daily walks, I could just walk 1 km for first few days, but gradually got my stamina and was able to do up to 5 km in next couple of weeks. The key was never to give up and understand your own limitations.  Even with such simple and small beginnings, you will be able to see amazing result.

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Non Scale Victory
May 13, 2017
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January 30, 2017
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