How to Keep Your Endurance Workload Up on Hot Summer Days

How to Keep Your Endurance Workload Up on Hot Summer Days

1. Get out early: Getting out early before the heat rises is key. Try to get out the door within two hours of sun rise to avoid boiling mid afternoon temperatures.

2. Tech gear: Investing in clothes that wick away sweat can really make your workouts more comfortable when it starts to get humid and sticky.

3. Drink more: This means volume more and more often. Being out in the sun can dehydrate you fast. Be sure to drink 8-10 ounces an hour before activity and 2 ounces every 20 minutes.

4. Cross train in water: Use the hot weather and warm water to your advantage and get out for a swim. Swimming is an excellent aerobic and upper body muscular endurance workout. Find a beach or pond you enjoy and take advantage of one of summers training advantages.

5. Slow it down: Always listen to your body and do not be afraid to slow it down if it is telling you to do so. Remember, you are working harder in the heat. Every 5 degrees above 60 degrees equals 20-30 seconds slower per mile while running. Another way to look at it is you will experience a 3% decline in performance for every 10 degree rise in temperature above 50 degrees.

Incorporate these five summer training guidelines into your routine today and stay on your game when the sun is beating down on you.

Pani Puri for Dehydration

                                               

                                          Pani Puri for Dehydration

Summers are here, and so the problems of dehydration. Often we dont feel like eating. Though when i come back from work, I feel like snacking ...

yesterday out of desperate attempt to finish left over pani puri.. i found this method.

A lemonade and puri.. Ah! delicious.

here it goes:

Pani puri pack: As much required: buy from grocery store.

lemonade: In a litre water, add 3tsf sugar, 2 lemons juice, pinch of rocksalt (common salt will do too)

puncture the puri with thumb, fill with lemonade and enjoy.

KACCHE AAM KI BIRYANI ( RAW MANGO BIRYANI)

KACCHE AAM KI BIRYANI    ( RAW MANGO BIRYANI)

This is one of the recipes I invented for the ETV cookery show. They were demanding something innovative and going with the summer season.

I decided to innovate some classic recipe with the latest flavour of Gujarat.  I say, you imagine, feel and create the new textures only when you are creatively challenged.

Here goes my kacche aam ki biryani or say Raw mango Pilaf.. summers are synonymous to mango either raw or perfectly tender fruit. Raw mango is well known to be a remedy for heat stroke. And being a doctor, I am always searching for such ingredients to highlight and popularise my recipe. :P

Here is what one need:

Raw mango (Alfonzo is a good choice as it is little bit on sweet side): peeled and grated: 1 medium size

Steamed rice, cool : 100gms

Ghee (oil): 3tsf

Cumin: 1tsf

Onion : 1 medium: finely chopped

Ginger garlic paste: 1tsf

Green chilli: 1 coarsely chopped

Sugar : a pinch

Salt: as per taste

Turmeric powder, coriander powder, garam masala: 1 tsf

Chopped vegetables (beans, peas, cauliflower, carrots)

Freshly chopped coriander and some fried onions for garnishing.

Method:

In a pan, add ghee: add cumin, once they start crackling, add onions, ginger -garlic paste. Wait till the onions go transparent. Add the raw mango, sugar, vegetables, green chilli and all spices. Add 2tsf of water and cover the pan with the lid. After 5 minutes (the mango will be tender now), add the layer of precooked steamed rice.  Cover the lid again for minutes. Garnish with coriander and fried brown onions.

Ready to serve!

My notes:

1. Since raw mango is tangy, we do not need yoghurt here.

2. On scale of nutrition, it has fruit vegetables.  So rich in minerals.

3. Dry fruits can be added.

4. Served with raita. It makes a complete meal