For the Runners.

I know I need this encouragement when I run. Especially yesterday.

Training yesterday was overall good but it started off with me feeling so HORRIBLE. I wanted to just quit and sit it out. My body was feeling stiff. My legs felt like they were not responding and moving naturally. I just wanted to stop, give up and sit it out. But I kept on going. Eventually my body realized I wasn't stopping, I pushed through and by the end of the training session I felt brilliant.

Running is a mental battle. Yes your physical fitness and training play an important role in your runs. But to move from being a good runner to becoming a great runner your mental strength is what takes you there. Our bodies are far more capable than we think. When we take the time and effort to push our selves mentally, we begin to see ourselves accomplishing things we only dreamed off.

Do not always rely on how you feel. Feelings are fickle and can often be deceptive and limiting. Instead, look at your goals and keep going towards them; whether you feel like it or not. Develop the mental discipline to push through and be what you want to be. Of course it is important for you to use wisdom so that you make sure you are not pushing yourself to the extent of bringing harm to yourself.

Train hard.
Work smart.
Give it your all.

Enjoy it.

I wish you an amazing training week.

Xx

Rati :)

Fitness: Early Morning Inspirations

A few weeks ago I went for an early morning run. It was a day after it had snowed quite a lot and it was just so beautiful out. It was still dark, but I absolutely love running when its still dark.

The streets are empty.
The road is yours.
Its just you.

So, of course,  the run was great! I went for about an hour. I ran about 9km/5.5m at a nice easy pace. I just felt so good. Then it got me thinking, "I think I am about ready to start training and running for a half-marathon". And so that's what I did... I am officially registered to run The Hague, ABN AMRO Half-Marathon on March 10, 2013.

SOOOO EXCITED!
and nervous.
but more excited!

It has always been a dream of mine to run a marathon, but it has always felt so far off and too hard. So I just set the dream aside. Then in December of 2011, I decided to a set small goal and I signed up to run my first 10km race on the 18th of March of 2012 at the Limassol Marathon. I was as excited as I am now about the half-marathon, but I was definitely MUCH more nervous about it. I trained, and I had good weeks and bad weeks of training. But on March 18th, 2012, I ran my very first 10km race and I fell in love with the racing atmosphere, adrenaline and camaraderie among runners. The whole day was just good vibes.

But after that 10km race, I sort of felt I was done with training specifically for running. I wanted to focus more on general fitness. Which I did. I started weightlifting and I absolutely love it. I experimented with other sports like rock climbing and hiking. I experimented with all sorts of fitness, which I enjoyed very much.

I needed to give myself this change to challenge my body in new ways of fitness, but I would always go back to running. There really is nothing like the run. You catch the rhythm of your feet and push yourself mentally and physically beyond where you thought you could possibly go.

And so.. here I am, once again registered to another race. This time the race is a half-marathon. I am currently in week one of training and it is going really great. I will keep you updated.

My dream of running a marathon just feels so much closer. It can be a reality and it feels good!

I am so happy and prod of myself at how far I have come.

I am a runner and I love it!

xX

Rati

Sandwich on the Go!

Dear Avocados, I love you! :D

They are a creamy ,wonderful and healthy goodness. A gift to our taste buds. Hahaha! So yes you can see how much I love them. :D

I partly grew up in Zimbabwe, Africa. In our backyard there is an avocado tree. When they were ripe and in season, my brothers and I would always make sure the house was filled with avocados. It was wonderful to just be able to pick avocados out of the tree! Africa is such a gift in that way.

So having avocados around, I found many ways to use them. This is a really quick and very easy recipe. I know for a fact we all just don't always have time to make an extravagant meal and I don't enjoy spending numerous hours in the kitchen making a meal. But just because a meal is quick it doesn't mean it cant be absolutely delicious.

So here's a recipe to a quick  and easy lunch on the go.

Ingredients:

• 2 Slices of whole grain bread (or 1 slice, if you want to make an open sandwich)
• 1/3 of a medium sized avocado
• 1 handful spinach
• Thin Cucumber slices
• 2 tablespoons cottage cheese
• 2 slices lunch meat (It can be turkey, beef or chicken. Even meat leftover from dinner last night. Whichever makes your taste buds happy)
• Black pepper to sprinkle (optional)
• Parsley to sprinkle (optional)
• Sriracha Hot Sauce (optional)

Recipe:

1. Toast bread until tender and crispy
2. Spread cottage cheese
3. sprinkle black pepper and parsley
4. Add cucumber slices and spinach
5. Slice the avocado and place on bread
6. Sprinkle Sriracha on top if desired
7. Close the sandwich up and ENJOY!

So simple. So good. So healthy. So filling.

I hope you enjoy this simple yummy sandwich.

Xx

Rati

Black Bean Burger

Simply put, I love food.
Not all food.
I love good, wholesome, healthy, unprocessed food.
I love exploring new flavors and tastes.
And I love doing it the healthy way.

I am not a vegan or vegetarian. But I really really love and eat so many veggies.
I do enjoy a good steak or grilled chicken. But I feel there are more flavors and recipes and tastes to explore outside of meat.

Yesterday I made my very first Black Bean Veggie burger... SOOO GOOOD!!!
It smelt so good and I was so hungry so I took bite out of the pattie on the right just before I snapped a shot :D haha!

This whole meal is simple and easy to make. I have the recipe for you below.
It is both light and very filling.

Ingredients:

1 can of Black Beans (or Chickpeas or cook your own beans)
1 handful of diced mushrooms (whatever kind you like the most)
1/2 red onion diced (any kind onion will do really)
3 garlic cloves finely chopped(add more or less according to how much you like your garlic )
1/2 diced green pepper
2 tablespoons of sweet corn
1 cup oatmeal (you can also use flour)
2 tablespoons of olive oil (or any kind of cooking oil you prefer)
1 tablespoon Chili powder
1 tablespoon Dijon Mustard (optional)
1 teaspoon Sriracha Hot Sauce (or any kind of hot sauce you like)
1 teaspoon curry
1-2  eggs

Recipe:

1. (If baking preheat the oven at 180C or 385F)
2. Drain the black beans. (Don't throw away the juice. you can drink it or drizzle of a salad later.) Mash the beans with a folk in a bowl and until its mashed pretty well. After mashing the beans, stir in the sweet corn
3. Put a 1 tablespoon of olive oil in a pan (or use a cooking spray). Add the onions, garlic, green peppers and mushrooms. and cook until onions are translucent. 
4. Whilst you wait for the cooked stuff to cool down a bit, mix 1 egg, hot sauce, chili, curry and mustard in a small bowl.
5. Pour the egg mixture, oatmeal and cooked ingredients into the mashed beans and mix it all together. The mixture should be sticky and stay together well. You may need to add more oatmeal to get to a good paste or an extra egg if it is too dry. Set the mixture aside for about 5-10mins for the flavors to really mix well and for the excess liquid to be soaked by the oatmeal
6. Whilst you wait you can make a quick spinach salad. just toss together a cup of spinach, some sweet corn, a bit of feta, cherry tomatoes and drizzle some balsamic vinegar.
7. Now take the mixture and mold it into patties. This recipe should make about 6 medium sized patties. 
8. If frying in a pan. Put a tablespoon of oil in the pan and place the patties in to cook on both sides.
9. If you are baking place the patty in the over for 20 minutes or until crispy on the outside. Flip the burger after 10 minutes.)
10. Then serve it with your spinach salad and, if you like, sprinkle a bit of cheese on top as a treat ;)

Note that you can always freeze the patties you don't want to cook yet for later. I made 6 patties. I cooked some and froze the other patties to cook later during the week.

You can always experiment with this burger by adding different kinds of cooked vegetables, but remembering to keep correct proportions.

I hope you enjoy it as much as I did.

Xx

Rati