Easy tips to stay fit this Diwali

There is a lot to be happy about during the festival season. Navaratri, Diwali, Christmas.. the list goes on. However, many of us fall way off our weight management goals during the festival season. Parties, sweets, and delicacies galore eat into our resolve, and before we know it, we have put on several extra kilos. Here are some easy tips gained from my experience as a consultant nutritionist, to help you manage your weight during Diwali and the festive season. Read on and let me know what worked for you.

• Start your exercise schedule well ahead

The planning and shopping for Diwali typically begins several weeks ahead. So too, plan your exercise schedule ahead.  Add on to your existing routine at least 10 days before the festival. Add an extra 15 minutes of brisk walking daily or 4 extra sets of Surya Namaskar, if your choice of exercise is yoga. Even 10 minute sessions of deep breathing helps improve metabolism (read fat burning). If you have not yet begun any form of regular exercise, then it is vital to begin now. Just beginning with 30 minutes moderate walk daily will help to prevent extra weight gain from the rich food and sweets during the festive season.

• Choose your meals wisely

Follow what I call the ‘24-hour check’. In a span of 24 hours, make sure you eat only one festive/heavy/party meal. If your lunch is a heavy one, have a light breakfast such as a fruit smoothie preceding that heavy lunch and follow up with a light dinner such as soup or fresh salad. But make sure to have a small protein snack just before setting out for your party meal, so that you do not overindulge out of hunger. So too, if your dinner has been heavy, precede it with a light salad lunch and a fruit rich breakfast the next day.

• Plan your Diwali party menu

Be kind to yourself and to your guests by planning the party menu at your home wisely. Plan for one low fat/millet based/low sugar menu item in each course of the menu. Include cut vegetables (crudités) with a hung curd dip as part of starters, some millet based patties such as this one by Nandita. Dress your table with colourful salads such as these.  Add grilled vegetables on skewers or fruit skewers to liven up the party table colourfully without much effort or wasteful calories. Even desserts can include some smart options such as this fruit terrine.

• Choose your party snacks smartly

While at a party, it may become tough to eat wisely. Pick a small plate to begin with. Keep an eagle eye on the portions you load on your plate. Do NOT go for second helpings. While selecting from the buffet table, choose baked over deep fried snacks, vinaigrette or lemon based dressings over mayonnaise for salads,  milk based sweets over deep fried sugar drenched sweets, tea cakes over cream-topped pastries. Mentally divide your plate into 5 parts. Fill 1 part with a carbohydrate such as roti/rice/pilaf/ pasta, 2 parts with protein such as tofu/paneer/fish/lean meat, and 3 parts with vegetables such as stir fried vegetables/salad. This will ensure you are eating sensibly even at a party.

• Tank up on healthy fluids

Keep sipping water throughout the day. Other hydrating fluids include unsweetened fruit juices, lemon tea, green tea without added sweetener, dilute buttermilk. Aim for 4 glasses more than your usual fluid intake during the festive season. This will ensure that kidneys are not overloaded, yet, keep hunger pangs and binge-eating at bay. Good hydration also helps to eliminate toxins, aids digestion, keeps energy levels high at the festive times when you need it the most. Needless to say, drink alcohol (if you must) in moderation. No letting go of limits on this one. Dilute your drinks with plenty of unsweetened fruit juices, or water, and pace your drinks sensibly.

• Form a support group

Diwali is a great time for social bonding. Use your friendships to help each other. Form a support group of like-minded friends who commit to exercising and eating sensibly during the festive season. Agree on a 4-5 point goal, and update the others at the end of the day. Motivate each other to not give up and keep at your goals together. It will be great fun and inspiring at the same time.

Lastly, festivities are not just about food or no-holds barred behaviours. Enjoy the colours, the sounds, soak in the ambience, the fun. Relax, let go of your tensions and come out of the Diwali week, lighter in both body and spirit!

Happy Diwali to all my readers. May there be light, love, peace and happiness in all your homes and lives.

Plum and Elaneer Terrine

(Elaneer–Tender Coconut Water)

Ok, so it has been raining plums all over the country and beyond too! Wonder not at the surfeit of interest that all bloggers seem to have in plums. The reason is the contest announced jointly by KitchenAid India and the Indian Food Bloggers Meet. Here is my last attempt at all things ‘plummy’.

A simple, visually stunning dessert that has been born of the desire to create a new, uncomplicated, breath taking dish. Of marrying French sensibilities with Indian flavours. Of paying tribute to my home state, Kerala. What can capture the essence of Kerala better than it’s famous coconuts? The Elaneer or tender coconut water is an excellent base for this refreshing fruit terrine. Juicy plum bits suspended in a clear, delicately flavoured tender coconut jelly and shining like a jewel! Have a look at this.

This plum terrine, with it’s gorgeous appearance has to be the least sinful and most healthy of desserts. With zero fat and very minimal calories from added sugar, the terrine is a great option for dieters of every hue. Besides, it’s glamorous appearance will surely earn you plenty of applause at a potluck or from dinner guests. The best part is it takes very little time to assemble, but the final outcome belies that (We are not going to let our guests know that, are we?)

A few tips to keep in mind are to select tender coconut which is slightly sweeter. Retain the tender meat from inside the coconut too. Select ripe but firm plums that are just short of over ripe or squishy.

Without further ado, here goes..

Preparation time – 45 minutes+1 hour setting time, Cooking Time – 15 minutes, Serves - 6

Allergy Information

Does not contain egg, soya, wheat, dairy, nuts.

Ingredients

1. Firm ripe plums – 8-10
2. Tender coconut water – 2 cups (I got it from 2 tender coconuts)
3. Flesh from the tender coconuts, chopped
4. Agar agar – 2 gms
5. Fresh water – 1 cup +1/2 cup if needed
6. Sugar – 3 heaped tbsp (or less if the coconut water is sweet enough)
7. Pomegranate pearls – 1/4 cup (optional)
8. Flavourless vegetable oil like sunflower or canola oil – a few drops to grease

Method

1. Wash the plums, pat dry and stone the fruit by cutting from all four sides close to the seed, and then from top and bottom! Dice the pulp into an even small size taking care not to squish the flesh. Set aside.
2. Chop the agar agar into small pieces, soak in 1 cup water in a small sauce pan, bring to boil, stirring continuously for 4-5 minutes, until the strands dissolve through. Strain the liquid through a metal sieve into a clean bowl. Return the remaining strands to the same sauce pan, add 1/4 – 1/2 cup water, and boil again while stirring all the time. Strain again into the same bowl, discard any leftover agar agar bits.
3. Warm up the tender coconut water very gently for a minute, (do not boil). Remove from flame and add in a thin stream to the warm agar agar liquid, whisk well. Taste and add as much sugar as needed. Keep stirring until sugar has dissolved. Keep the agar agar sauce pan over flame. When sugar has dissolved, and the liquid looks clear and transparent, remove from flame.
4. Grease a 8” by 4” loaf tin or several small ramekins/bowls/katoris (about 5-6, each of 120 ml capacity).
5. Place the chopped plums in a single layer at the bottom of the prepared tin/bowls. Gently pour the tender coconut liquid over the fruit until the fruit pieces are drenched and submerged in the clear liquid. Tap sharply on the counter and rest on the counter for 15 minutes. (no need to refrigerate)
6. After 15 minutes, check if the top of the liquid layer has set. If yes, proceed to add the chopped coconut pieces, again in a single layer. If not set, wait for 5 minutes, check and then layer the coconut. Repeat the gentle pouring of the agar agar liquid over the coconut. If this liquid has begun setting, warm it up gently until clear liquid and then pour. Tap over counter again and leave to set for 15 minutes.
7. Once this layer too has set, scatter a few pomegranate pearls over if using. Else you could use up the rest of the diced plums too. Finish off by pouring the coconut water+agar agar liquid over the fruit. Tap the container sharply again (to avoid air pockets) and set in refrigerator for an hour.
8. To unmould, dip a knife in hot water, wipe and run carefully around the set terrine. Loosen the sides alone and invert onto serving plate. Cut into slices if set in loaf tin using a serrated knife. Serve chilled as is, or accompanied with whipped cream or ice cream.
9. Sit back and enjoy this absolutely guilt free dessert and bask in appreciative applause!