RAGI / NACHNI OR FINGER MILLET LADDU.

I have been exercising for about 5 years now. Yet, there was a time when I reached a plateau. No matter how much I exercised or changed my workout routine, I never dropped even 100 grams. In fact, I was gaining weight steadily.

Next wise thing I did was to change my gym, a decision I never regret. Here, the importance was on agility, endurance and core strengthening. For a person who was used to working out on machines, this 'functional training' was fun and challenging.

Apart from the workout, the owner of the gym, Kruttika, asked me to take up gluten free diet as a challenge, of course on a trail basis for a period of two months. I lost 3.5 kgs during this period.

As I am a vegetarian and very rigid about food choices, I had to come up with foods which were naturally protein rich and gluten free...I also had to take care of my weakness for sweets without touching the sugar.

I came upon this recipe while browsing the internet for health foods. Ragi being the staple of Karnataka, I was thrilled to try this. In this recipe, jaggery has been used. I wanted to use something more nutritious and not compromise on  the sweetness of the dish. So I used dates!

RAGI LADDU.
PREPARATION TIME : 20 Minutes
MAKING TIME : 40 Minutes
MAKES 15 medium sized laddus.

INGREDIENTS:
Ragi flour - 1 cup.
Peanuts - 1/2  cup.
Sesame seeds (white) - 1/2 cup
Dates (wet) - 1 cup
* You can also use dates pulp, just reduce the quantity to 3/4 cup.
Ghee - 7 to 8 tbsp
Elachi - 2 to 3 pods

METHOD :
- In a pan, dry roast peanuts till the skin becomes dark. Allow it to cool.

- Dry roast sesame seeds till they are light brown in colour. Allow it to cool.

- Roast the ragi flour with  2 tbsp of ghee until the raw smell gives way to a fragrant smell. Roast on medium flame stirring frequently.

- Now in a mixer jar, powder roasted sesame seeds and peanuts ( removing the skin off peanuts is optional. Remember peanut skin is packed with nutrients)

- To this powdered mixture add roasted ragi flour and grind  them together along with elachi seeds.

- Remove and empty it into a bowl.

-Now grind de-seeded dates. Note: use small quantity at a time to grind as it may not get evenly ground.

- To this date pulp add the powdered mixture and pulse for a few seconds so that they are mixed well.

- Empty this into a bowl. Add the remaining ghee and take a portion and make the laddus to the size you want.

Nutrients present in each ingredient:
1. Ragi - Contains important amino acids like isoleucine, leucine, methionine and phenyl alanine which are not present in other starchy meals. It has the highest amount of calcium (344 mg %) and potassium (408 mg %). Ragi is a great source of iron making it beneficial for individuals with low hemoglobin levels. It is a remarkable source of protein, a perfect vegetarian diet. Millets also contains B vitamins, especially niacin, B6 and folic acid. Due to its high content of polyphenols and dietary fiber ragi exhibits anti-diabetic and antioxidant and antimicrobial properties. Being low in fat and gluten free, ragi is easy to digest. It is therefore, given as first foods to babies in the form of ragi porridge.

2. Peanuts - Excellent source of biotin, protein, vitamin E, vitamin B1 and B3, managanese and folate among others. Rich in monosaturated fats, it is good for the heart. They have a high concentration of antioxidant polyphenols, primarily a compound p-coumaric acid, and the roasting increases this p-coumaric acid's levels boosting the antioxidant levels to as much as 22%. Reservatrol, a flavonoid present in peanut helps in improving the blood flow to the brain thus reducing the risk of stroke.

3. Sesame seeds -  Rich in mono-unsaturated fatty acid, oleic acid, which comprises up to 50% fatty acids in them. Oleic acid helps lower LDL or "bad cholesterol" and increases HDL or "good cholesterol" in the blood. Also a very valuable source of dietary protein with fine quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein.  contain many health benefiting compounds such as sesamol, sesaminol, furyl-methanthiol, guajacol, phenylethanthiol and furaneol, vinylguacol, and decadienal. Sesamol and sesaminol are phenolic anti-oxidants. Together, these compounds help stave off harmful free radicals from the human body. Sesame is among the seeds rich in quality vitamins, and minerals. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), and riboflavin.

4.Dates - Rich in natural sugar, fiber, potassium, copper, vitamin B6 and megnisium. Good for the heart, it also helps in reducing blood pressure. It has anti inflammatory properties. Helps in weight loss, promotes respiratory and digestive health, good for pregrant woman, helps prevent hemorrhoids and reduces colitis risk.

5. Ghee - Rich in oil soluble vitamin A and E. Acts as a natural preservative. Rich in K2 and Conjugated Linolic Acid, an antioxidant with anti-viral properties (sourced from grass fed cows) Is converted directly into energy like carbohydrates. The energy from the medium chain fatty acids present in ghee can be used to burn other fats in the system and lose weight. Helps in digestion and strengthening of the immune system. It also builds appetite.

6. Elachi Seeds - Is carminative in nature and aids digestion. Reduces the inflammation of the stomach lining there by reducing the heartburn. Relieves the symptoms of actidity and upset stomach. Increases circulation of blood within the lungs aiding relieving the symptoms of asthma, cough and cold. Is rich in copper, iron, riboflavin, vitamin C and niacin, it helps in fight anemia. Is a great source of manganese which helps in detoxifying the body and destroying of the free radicals.

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WARM UP - WHY?

I must admit that many times I found warming up boring and I do tend to cheat. Warm ups can be boring but there is no denying that they do much more than preparing our body for the work out.

Our muscles are like elastic, they expand and contract. And if we are not adequately warmed up, the sudden jerk or movement will cause the muscle to tear. Warm up increases the blood circulation thus increasing the blood flow to the exercising muscles delivering nutrients required muscles for energy production. The same thing applies for ligaments and tendons, the injury to which may put you out of action for weeks.

Warm up can be exercise specific. For example, to prepare for jogging, you may warm up by running lightly on the treadmill. This helps in warming up the specific muscles...by waking up the muscle memory which in turn will help you in performing better.

The bones and joints are other susceptible areas which are prone to injuries during an exercise session.
To prevent the joints from corrosion and locking, warming up is necessary as it helps the fluids reach the joints making them subtle.

Warming up also prepares your heart for action and sometimes warm ups can save your life.

Stretching muscles and holding them for 10 to 30 seconds is best method of stretching. Ideally, this form of stretching...the Static Stretching is done after the general warm up, the reason being the same that it may cause muscle tear when the muscle is not warm.

For the general exercise session a warm up of 15 minutes is ideal which can be either on the treadmill/ spinning or rowing. Dynamic Stretching improves mobility of the muscles. Some of the warm up exercises and stretches are - Leg raise, trunk rotation, shoulder rotation, leg abduction, side run and spot jogging.

So, before you take the plunge get rid of the scrunch!

ROLE MODEL - KRUTTHIKA RANJANE.

THE QUEEN BEE OF THE HIVE!!

She is the force behind The Hive Gym, the gym I go to. Independent, no-nonsense, kick-ass is the names I associate with her. Extremely fitness conscious, she inspires us all to achieve our optimum level of fitness. I first felt strange that there were no machines in this gym...there is one treadmill, one stationary cycle and one rowing machine...to appease some members I guess :) And as I began to understand the routine and the functioning of the gym, I quiet liked the idea of not having any machines. And there is a reason for this. Kruttika has devised exercise routines that lets us test our limitations and overcome them. We can see the results within weeks. She is an example of living your passion.

1. How were you drawn to fitness? Tell us about your journey of committing yourself to fitness as a way of life.

I have totally been a active kid since childhood (well I m still), so playing a sport was in my DNA since. So fitness was never a new game for me. I always wondered if there was something I could take up playing as my future, Lol. So here I am, built The Hive gym an indoor playground, which reminds everyone of their childhood days and giving them a high intense workout. A decade back I tried my hands on graphic designing as I have had the creative aspect in me, but the computer screen and sitting in one place got me impatient. Hence my elder brother, Vishal gave me this bright idea of getting into health business. Now being a fitness freak my aim is to transform all who come my way and encourage them to a healthy living.

2. Who was or is your inspiration?

Athletes and sports person have been my prime inspiration since young age. Steffi Graf was one of them till now. Big fan and respect for our Indian wrestlers. Looking at their fitness levels and effort they put in their training and practice sessions are highly motivating. Personally I am drawn more towards track & field athletics and wrestlers.

3. How did The Hive Gym happen?

Sometimes impromptu plans work the best. The same goes for The Hive. I literally had no plans of it, no layout just went with the flow and ideas just sprung up. got the opportunity and was given a week  to decide. Believe it of not with the help of my friends I built this place from scratch in 2 months with renovations and innovative ideas. I Thank all my friends who've been a part of making of The Hive gym and currently the Team Hive who are making it the best place to be.

4.What's the difference between the normal gyms we come across where there are lots of machines, weights and the works as against The Hive?

The Hive gym is a complete functional fitness training gym, here you will not find any machine but you will be the machine. Human body is designed for movements, considering that we prescribe movement based exercises, which enhances muscular endurance, flexibility making you light and agile. Unlike other conventional gyms the machines restrict your movement, which leaves you stiff and heavy. Not to forget the most essential strength training, core, balance and conditioning. At Hive gym we Gain immense strength with some isometric exercises. So come for a power pact workout, indoor bouldering, plyometrics, bar training, commando drills, pehlwani routines, core training and list goes on.




 

5. Memorable incidents..

Several moments shared in past so many years but my personal favourite has always been a Big wide smile on my students face when they achieve their goals. I still recollect each one of them who have transformed their body and changed their lifestyle. Well that’s my reward. I m glad that they chose me to be a part of it.

6. Future plans for Hive..

Currently apart from functional fitness we have Zumba going on. Would like to incorporate other activities at the gym.

HAPPY BIRTHDAY KRUTTIKA...May you keep inspiring us all.

HIGH PROTEIN SNACK.

I learnt a little bit more about proteins today. We would have heard from our school days how proteins, minerals and vitamins are important for our body’s nutrition. If you are not a Science student, then there are chances that you wouldn’t know much about these nutrients unless you have made an effort to learn. Or is it just I?

For now, let us stick to the basics.

Proteins -

They are the complex combinations of smaller chemical compounds, amino acids. The building blocks of human tissue, they are also a fuel source. They also repair tissues, helps in making enzymes, hormones and some body chemicals.

The main source of protein is our diet even though our body synthesizes some of the amino acids. For vegetarians like me, pulses and beans are the main and rich source of proteins. Here is a snack, which can also substitute as a meal.

Mixed beans/pulses chaat.

Ingredients:

Different types of beans (kidney, white, black eyed)

Pulses like green channa, chickpeas, black gram and green gram.

1 medium sized tomato finely chopped.

1 medium sized onion finely chopped.

Finely chopped fresh coriander for garnishing.

Herbs of your choice.

Chaat masala, salt and lemon juice – to taste.

Method:

Soak the beans and pulses for 8 hours.

Pressure cook them.

Mix all the ingredients together. I used a pinch of basil and thyme.

Garnish with finely chopped coriander.

Variation of this chaat.

Ingredients:

A bunch of mint leaves.

A bunch of coriander leaves.

A few green chillies.

Salt to taste.

Method:

Grind the above ingredients together in a grinder.

Mix this paste with the cooked beans and pulses. Heat it up a bit so that the masala is absorbed well by the pulses. Garnish with finely chopped coriander.

This can be eaten for breakfast / as an evening snack or even as dinner.

LET US UNDERSTAND FITNESS.

What does fitness mean?

Is it being pain free and disease free leading a considerably healthy and active life?

It is all these and more.

Wikipedia says –

Physical fitness is a general state of health and well-being and, more specifically, the ability to perform aspects of sports or occupations. Physical fitness is generally achieved through correct nutrition, moderate-vigorous physical activity, exercise and rest. It is a set of attributes or characteristics seen in people and which relate to the ability to perform a given set of physical activities.

I would like to add that it has to do more about your mental strength and determination, which will reflect in your physical performance, rather than just your physical capacity to perform tasks.

Fitness is also about upping your performance levels and constantly improving yourself.

According to an article by Medical News Today, physical fitness involves 5 elements –

Cardiorespiratory endurance –

The ability of the heart and lungs to supply oxygen-rich blood to the working muscle tissues and the ability of the muscles to use oxygen to produce energy for movement. With enhanced ability to take in oxygen and deliver it to the working muscles, the muscles are able to continue activity longer without fatigue.

Muscular Strength –

The amount of force a muscle can produce with a single maximal effort. Building muscle strength helps with body alignment, makes everyday performance easier, relieves stress and improves metabolism.

Muscular Endurance –

The ability to move your body repeatedly without getting tired. It is determined by how well your slow twitch muscle fibers are developed.

Body Composition –

The percentage of fat, bone, water and muscle in a human body. The muscular tissue takes up lesser space than the fat tissue in our body and so our body composition determines both our weight and leanness.

Flexibility –

Flexibility is related to the muscle strength. The range of motion in a joint or group of joints or, the ability to move the joints effectively is flexibility. This is important in reducing risk of injury and soreness caused from an activity.

Fitness is important for our overall health and well-being. It helps in combating health conditions and diseases and more importantly improves mood and energy.