WHY I STARTED DOING YOGA

 

Have you ever lived in denial like I have been doing for the last couple of months?

We all do .At least I know there might be at least one person reading this that will identify with living in denial about some aspect of their life.

For me it is the fact that I need to be taking better care of myself.

Am a fastidious eater and I exercise,though not much  .When I started having stiffness in my joints especially when the cold season started I knew it was time to get out a yoga mat and engage in some exercise that would do my joints some good.

Yoga would also give me some me time,Nairobi is such a fast paced city and one can easily forget to take time out for themselves,which might explain why we are seeing a rise in the number of people having to deal with stress related conditions getting younger by the day.

I have tried yoga before  and I like the fact that it is a low impact work out program that will be easy on my joints because I cannot run !

Yoga  is a great option for me because as I said I cannot run and I did not want a work out program that would hurt my joints .

In the short time I have done the yoga workouts which take me about one and a quarter hour every morning,I have righted my posture,learned to listen to the cues my body is sending me and not push it too much.My knee joints feel much better already and I thought to myself why not organize a fun work out for a Saturday morning then follow it with lunch at a swanky upmarket in Nairobi ?

In the hope that some one else out there might be interested,I have space for just 20 people who would like to enjoy a low impact fun work out with some amazing people.

If you feel some time out for yourself on a Saturday morning feels like fun,then by all means sign up for the event.

Use this Yoga Brunch Sign Up Link.

The details of the cost,venue and date will be communicated.

We hope to have our first class on the 26th of this month at a great outdoor venue.

Sign up and invite a friend.

4 SIMPLE WAYS YOU CAN LIVE MORE HEALTHY

 

Good food

Having listened to a lot of people share the challenges that come with losing weight or making a healthier choice of what they put into their bodies,I do find that a lot of them have the mistaken belief that to live healthy is somehow more expensive.

It is not.

It is also interesting to see that most people choose to eat out rather than carry lunch or a snack to work which I think is healthier because then you know exactly what has gone into preparing that meal.

Carrying lunch or a snack to work  was something I did when was employed some time back and the greatest motivation for doing so was because I got to save some of the money I would have used for lunch on something else like shoes or a handbag.

And no,I really do not mean that you should not enjoy lunch with friends and colleagues every now and then, you can .

 

To live healthy and to lose weight is affordable because we live in a country blessed with an abundance of healthy food.

When writing down meal plans for people who either want to adopt a healthier lifestyle or lose weight or manage any condition my first rule of thumb is to always get to hear from them what it is that they like eating .

Some of the questions I ask is what foods  they enjoy eating and how using those choices I can help them make more healthier choices.Getting to know other foods then enjoy eating helps me show them how they can incorporate healthier choices from the foods that are available to them and that they can afford.

That is how I come up with a meal plan.

The first thing in being able to lose weight or adopt a healthier lifestyle is to take stock of where you are and how you got there and a great tool that will tell you exactly how you ended up there is by keeping a food diary.

A food diary is a record of everything you eat through out the day,how often and in what amounts.It includes keeping track of what you ate for breakfast,lunch,dinner and any snacks in between.You need also to have an idea of how many tablespoons of oil you use in preparing your meals,how much margarine/butter and the number of teaspoons of sugar you are taking in.

A food diary can surprise you and just by looking at it you will be surprised at how much you really take in.With a detailed food diary a Nutritionist is able to calculate exactly how many calories you are taking in.

Now,back to discussing living healthy is not expensive and I will show how you can do that in just 3 simple ways.

1.Know where to shop

In Kenya we are blessed with an abundance of food and we are spoilt for choice when it comes to what we can eat and are willing to spend.You just have to know where you need to be shopping.

Vegetables and fruits especially come cheap and we have no excuse to not eat more of them .Sources of carbohydrates like rice,maize flour,wheat flour,traditional grains like millet and sorghum are  very readily available.You can get them at the supermarket,neighborhood kiosk or in the numerous open air markets scattered throughout Nairobi.

Toi market that is located on Ngong Road is a great place to buy vegetables cheaply and City Market gives you fairer prices on beef,chicken and fish fillets.Ngara Market and City Market just opposite the Aga Khan hospital will also give you a wide variety of fresh vegetables to pick from.

There are also the organic markets organized at various venues around Nairobi by the Organic Farmers Market   as well as farmers around Nairobi who do deliveries of their produce every week.

It is the sources of protein that make mealtimes more expensive but you  do not have to have beef,chicken,fish fillets  to meet your nutritional requirements for protein.More affordable sources of protein are legumes like  various varieties of beans,dried peas,omena(Lake Victoria sardines) offer youd  the proteins your body needs without breaking the bank.

Omena can be bought for cheap at Toi Market.

“Yes,good food does not have to be eaten with a fork.It is all around us if we are willing to make the right choice.”

2.Carrying lunch or snacks to work

Which do you think is easier,carrying lunch to work or buying food 5 times a week  from a restaurant ?

When you carry lunch to work then you have more choice over what exactly is in your plate and especially if you are losing weight then you need to know what it is you are putting into your body.

Having watched how our food habits have been changing over the years,I am happy to see the opening of more restaurants that are serving real food as well as the demand from Kenyans for healthier food rather than the choice of fries, deep fried chicken and soda  that was available some years back.

This demand has seen restaurants that are serving traditional Kenyan foods as well as foods from other cultures find a home as well as  enthusiastic foodies in Nairobi.

There has been an increase as well in the number of entrepreneurs setting up companies giving the Kenyan consumer more healthy food choices.

3.Learn how to cook

Maybe after reading the first two you thought how can I eat healthy when I cannot cook and I do not have time to learn?

You can learn how to cook by enrolling for a cooking class,one of my favourite Chefs on Facebook is Chef Raphael,he offers cooking lessons for groups as well as individuals.

If you cannot enroll for a class,but a cookery book from any of the bookshops,follow food bloggers   or watch the food shows available on TV or YouTube as well.

A quick search of this blog will give you some recipes,easy ones I promise using local ingredients that you will enjoy.

When you cook for yourself you get to experiment and once you get cooking you will be surprised at what you can whip up with simple ingredients and a sense of creativity.

4.Exercise

Eating healthy is only one side of the healthy living coin,physical exercise is the second side.

One of the most affordable ways of exercising available to anyone on planet earth is walking.Physical exercise is an integral part of a healthy lifestyle and every human being of whatever age will thrive with physical activity.

Physical activity also helps  reduce the risk  of developing certain conditions that may come with weight gain and it also helps improve physical as well as psychological well-being.

As always I love hearing feedback from readers,how are you living healthy or making more healthy choices,what has helped and what do you think I have left out from my list that has helped you and would help someone else?

Please share your feedback in the comments section.

 

 

WHATS IN YOUR CUP OF TEA ?

Follow your dreams (1)

“Black or white?”is a question increasingly being asked when you walk into a restaurant and ask for tea.

Black is what it sounds like black tea while white is if you would like  a dash or two or three of milk.

Tea holds a special place in Kenyan households and hearts,it is the drink of choice that we give to welcome visitors into our homes and is a sign of the high esteem with which we hold them .

Tea is the preferred beverage o choice in most Kenyan households and many people will swear that their mothers way of preparing tea is the best.There have been broken hearts where tea was involved and it was brewed not quite up to perfection.

Some people do take their tea up a notch by adding spices like tea masala,cardamons,cinnamon or fresh ginger or rosemary.Al little while back I had a recipe for Chai Tea .

Tea drinking is embraced across many cultures in Africa,Europe,Asia the middle East and in the Americas.

Countries like China,Japan,Russia,England,India,Turkey,Egypt and Morocco have tea drinking traditions spanning hundreds of years.You have not really enjoyed tea until you have  attended a Chinese or Japanese tea ceremony where in both of  of these cultures  tea holds a special seat of honor .

The tradition of tea drinking as a way to maintain a healthy lifestyle goes back hundred of years .According to early Buddhist texts,tea was described as a potent medicine for promoting good health,aiding digestion and relieving the  symptoms that accompanied the common cold.

There are many varieties of tea available apart form the black tea,there is green ,white ,herbal  and more recently we have been hearing of purple tea and its benefits.

For a country of tea drinkers like Kenya as well as for anyone who enjoys their tea,are there any benefits to a daily cup of your favorite hot beverage?

Apart from the effects tea has of refreshing and restoring us (I am sure you know a few people who cannot function without their favorite hot beverage),science is just now discovering the health benefits that accompany tea drinking.

According to the Academy of Nutrition and Dietetics,the biggest evidence in support of tea drinking has been attributed to the antioxidants it contains that have been found to improve heart health.

These anti oxidants found in both green and black tea which are different from what we get from fruits have been attributed to have disease fighting capabilities.

The work of antioxidants is to look for free radicals roaming around your body and to get rid of them.These free radicals are the cause of many degenerative diseases and also occur as a result of aging.

Antioxidants work by  detoxifying the body of  these free agents so that they do not cause disease through the damage of body cells.

Countries like Japan and China that have a tea drinking culture reportedly have less incidences of heart disease and some cancers according to John Weisburger, PhD, senior researcher at the Institute for Cancer Prevention in Valhalla, N.Y.

Caffeine is the stimulant found in tea as well as coffee is a mental booster ,elevates our moods and gets us started in the morning .Like all good things  to be able to enjoy the benefits of tea it should be taken in moderation.

Drinking more than 3 tea cups(not mugs) of tea is advisable and it should not be given to young children and adolescents as it hinders the absorption of iron which young and growing bodies need lots of in order to grow.

Just out of  curiosity I would love to know just how many cups anyone reading this takes of tea and how best they like it,brewed or instant though I must say instant tea has nothing on brewed tea(I might be biased).

As always we love reading your comments and suggestions,looking forward to seeing you in the comments later.

 

TURN UP THE HEAT ON YOUR METABOLISM

Metabolism

“What do you do when you metabolism is slow and you want to increase it ?”

One of the surest way to increase your metabolism is through exercise.

Burn more calories by burning  (pun intended) the soles off your gym shoes is a sure fire way to lose weight.

A slow metabolism may be due to lack of physical activity,genes or hyperthyroidism  which is when your thyroid gland does not produce enough of the thyroid hormone and your metabolism slows down.

The thyroid gland is located at the base of your neck and produces the thyroid hormone which helps regulate your metabolism which is the way your body uses energy.

Th thyroid gland uses iodine from your diet to produce its two main hormones that are important for some very important bodily functions like;

  • Body temperature
  • Cholesterol levels
  • Breathing
  • Body temperature
  • Body weight
  • Menstrual cycle …

The two hormones produced by the thyroid are T3 (Triiodothyronineand) T4 (Thyroxine).

The levels of these two hormones in your body should neither be too high nor too low as they regulate how fast or slow your metabolism is.

These two hormones also work together with insulin which is the hormone that tells the body cells to take up the glucose to be used as energy fuel.

See how a slow metabolism affects your weight ?

If you have no underlying medical conditions, becoming more physically active is a great way to boost your metabolism and now thanks to science there are foods that together with regular physical exercise can help increase your metabolism.

Increasing your metabolism means that you burn more calories as you turn your food into energy that keeps your heart beating, your breathing constant ,your body temperature just right   as well as making sure your body functions as it should.All these things are using up energy which comes from the food you eat.

Thanks to one of the blog’s readers Susan,  who asked about how she could increase her metabolism.I thought about all the other readers who without any underlying medical reason may be having the same question and are wondering how to speed up their metabolism.then I should mention and here.

Exercise should be the first point of callas a means to increasing your metabolism but mother nature does provide means and ways with which we can help her along .

It is worth repeating that while our metabolism is affected by our genes and gender , exercising and eating right will go some way in helping us burn some extra more and who would not want that.

1.Do eat Breakfast

Sounds like a no brainer but you will be surprised by the number of people who do not take breakfast because they do not think it is important or even necessary.

By not eating breakfast you set your body into starvation mode and your metabolism slows and starts crawling at a snails pace to conserve energy.

(Yes,your body is that intelligent)

For breakfast try having foods that are slower to digest and leave you feeling fuller for longer so that you are not craving sugary things.

Try whole wheat bread with a vegetable omelette and a cup of tea or coffee with a fruit as a mid morning snack.

2.Do eat iron rich foods

Every month women  lose some amount of blood through their periods and blood contains the red blood cells that are  responsible for carrying oxygen into your body cells.

Remember the class 6 science lessons on the components of blood?

The red blood cells in your body contain Hemoglobin which  carry 70% of the iron in your body and hemoglobin is responsible for carrying oxygen from your lungs to your tissues.n.

If the levels of iron in your body are low,your muscles do not have enough oxygen,you start feeling lethargic and your  body activity slows down.

What to do ?

Eat foods that will  boost the level of iron in your body and aid in its functions.

Great sources of iron are of course  dark green leafy vegetables like broccoli , spinach,kales,peas and beans as well as lean cuts of meat and poultry.

3.Do take dairy

Dairy products like milk and yoghurt are great sources of calcium ,an adult needs about 1000mgs of calcium daily,pregnant and lactating women as well as those over 50 will need more .You can meet your daily requirement of calcium with your breakfast,having a serving of yoghurt and with your tea or coffee.

A glass of milk is equal to 300 mgs of calcium.

Calcium helps metabolize your fat more efficiently and if you are wary of dairy because of the fat it contains there are now brands of milk with a skim version that will give you the calcium without the fat.

4.Do cut back on alcohol

If you drink at least two glasses of wine in a sitting or 2 beers you slow down the process of fat burning by your body as much as 70 %.Instead of having the liver ,the organ in your body at the center of metabolism  turning  the food you take into nutrients that the body can use it instead turns to the  acetate in alcohol as a fuel source.

5.Do take more protein

When paired with exercise  intake of  protein as part of your daily meals will help increase your muscles and muscles burn more calories than fat.

Having protein in your meals will help curb hunger as well as help you maintain a healthy weight and your body does burn more calories by digesting it.

Great sources of protein are beans,eggs,milk,chicken,fish and peanut butter.

6.Do sleep for at least 8 hours

Sleep deprivation slows down your metabolism and makes your body more sluggish which means you are less likely to engage in any physical activity.A sluggish body equals a slowed metabolism.

Make sure you get at least 7- hours sleep daily and you will wake up hale and hearty ready to tackle the challenges of the day .You will see and find that you are more active after a good nights sleep than otherwise.

Lack of sleep has also been linked to the hunger hormone ghrelin which stimulates appetite,an increased food intake and fat storage.

 

Was  this helpful ? we would love to hear back from you.

We love feedback.

See you in the comments section.

 

 

 

 

 

 

 

 

 

MAKING YOUR DAY AT THE SPA COUNT

skin care

“One of the secrets to a happy life is giving yourself continuous small treats.”

The other day my  girlfriends  took me out for a treat,a day at some swanky spa at an address in Upperhill. To be honest I have never gone to a spa ,never thought it was necessary but hey there is always a first time for everything and I and my body loved every minute of it.

Getting myself a heady and aromatic coffee scrub , followed by a dead sea wrap that took me back ,way back to what babies must feel like when they are tucked into their mothers wombs had my skin pores absorbing the moisturizing cream and oil that was  used thereafter.A  massage followed  and my skin and body loved every minute of it as my tense muscles responded to the massage therapist  gentle coaxing by relaxing under her touch.

As we sat at the terrace of the restaurant enjoying a view of the garden I thought of the millions   of women who all want glowing skin .How could I be able to talk to them about incorporating nutrition as part of maintaining the glow that followed spa treatments.How would I make it easier for them as well as for myself to maintain the  smooth glowing skin that followed a spa treatment as part of living a healthier lifestyle?

What you eat ,you wear in public and your skin being the largest organ is the first point of call when you want to gauge how healthy your lifestyle is.Making some small changes in your diet can improve the look and feel of your skin and it starts with  what you put on your plate.

1.Eating  5 servings of fruit and vegetables daily

Ensure your fruits and vegetables  come in a variety of colors,make you plate a rainbow of colors .Fruits and vegetables are essential as part of a daily skin care regimen because they help protect your skin from  damage that is caused by free radicals .The vitamins present in abundance  in  fruits and vegetables help boost your immune system making it easy for your skin to heal from blemishes and support growth of collagen which provides your skin with the elasticity needed to prevent formation of fine lines and wrinkles.

2.Nuts and seeds

Nuts and seeds are great sources of vitamins and especially Vitamin E that is good for your skin and helps support healthy skin growth as well as gives protection from the damage caused as we age.An intake of nuts and seed,you just a need a handful daily will help provide much needed nourishment to your skin.

3.Stop with the  crash diets

Crash diets play havoc on your skin,constantly losing then regaining your weight  will show on your skin with the presence of wrinkled and sagging skin.That is why it is really important to maintain a healthy weight by making healthy eating a lifestyle decision that is not reliant on a diet that you cannot sustain in the long term.

4.Cut out the junk food

We know that junk is bad for your body ,and it is bad on your skin as well.A diet high in carbohydrates and sugar may result in breakouts on your skin .Make sure your plate is filled with the right kinds of foods at every meal.

5.Drink water.

Your skin needs water to stay supple ,drinking your 6-8 glasses of water will help flush out the toxins from your body and aids in nourishing your skin cells and improving circulation .This  will help prevent premature aging and wrinkles.

In addition avoiding excessive alcohol consumption and taking moderate amounts of tea and coffee which all dehydrate your body will help your skin maintain its glow.

If you really do have to take alcohol and love your morning cup of coffee, then make sure you take a glass of water with each serving of alcohol or cup of coffee that you take.

6.Exercise

Surprised exercise is on the list?It had to be.

Exercise is great for your whole body and our skin which covers that body  will benefit greatly when you take up a regular exercise schedule.When your exercise you improve the circulation of blood in your body and your blood carries oxygen,nutrients to the cells in your body.By exercising you are increasing blood flow through out  your body and helping your liver flush out the toxins from your system which can mean nothing but good news to your body and your skin as well.

7.Wearing sunscreen

We live in the tropics and for those that enjoy a day out in the sun  wearing sunscreen  to protect your skin from the harsh rays of the sun is necessary.Yes ,even for us who live in the tropics and think our darker skins can withstand the heat, we do need sun screen.

Making a few changes in your life  can greatly  improve the condition of your skin which when done together with your  spa treatments  can work towards giving you a better and healthier  looking skin for longer.

SKIN CARE:FOODS TO TAKE IN MODERATION

In case of any skin conditions that require treatment be sure to see a qualified dermatologist or medical provider  for treatment.

Does this help?Please let us know in the comments section,see you there.

 

EGG FREE PUMPKIN CUPCAKES

My son and eggs do not mix well.

After planting 2 seeds of pumpkin  that months later brought fourth 8 really huge  pumpkins,i was left twiddling my thumbs on what to do with the rest of them .

Then i had one of  those now of my now rare light bulb moments……i decided to try my hand at making cupcakes packed with lots of vitamin  A and flavor to boot that he would not react to. what

I tinkered with a carrot cake  recipe i had and i replaced the butter  with sunflower oil which gives them a crumbly crust but a very moist inside……yummy.

Here is the recipe……

Photo credits:Broccoli Crazy!
Photo credits:Broccoli Crazy!

Ingredients

150 grammes cooked pumpkin well mashed

150 grammes flour

1/2 cup milk

1/3 cup sun flower oil

3 tablespoons grated white chocolate

2 tablespoons sugar

1 teaspoon baking powder

1 teaspoon salt

1 teaspoon ground ginger

1 teaspoon vanilla extract/essence

 

Instructions

1. Pre- heat your oven to 150 degrees Celsius. Line a 12  section cupcake tray with liners.

2.In a medium sized bowl  sized bowl sift your ingredients,add your wet ingredients and using a hand mixer with whisk attachment,mix for 2-3 minutes till  combined.

3.Using an ice cream scoop,spoon  mixture into cupcake liners.It should be enough for all 12 of them.

4.Pop into the oven for 25- 30 minutes,you will know they are done when toothpick  inserted into the center of the cakes comes out with moist crumbs.

5.Remove from the oven,leave to cool for 15 minutes then remove them from tray and serve.

Can be kept in an air tight container in the fridge for 2-3 days.

Photo credits:Broccoli Crazy!

 

AVOCADO CREAM SANDWICHES

Kenyans love their margarine and their bread,so much so some bread companies include a free    sachet of margarine when they package  their loaves.

But you do not have to have your bread with margarine,try butter or avocados for a really nutritious start  to your morning.

Ingredients

4 slices whole wheat bread

1/2 of a ripe avocado 

salt and pepper to taste

2 ripe tomatoes,sliced thinly into  rings

toasted sesame seeds(optional)

Tomato and avocado cream  sandwich
Tomato and avocado cream sandwich

Method

1.Using a teaspoon,scoop out the  the flesh of the avocado into a small bowl,add a pinch of salt ,  dash of ground black pepper and mash with a fork.

2.Take 4 slices of whole wheat  bread and reserving 2,spread the avocado

cream on two of the bread slices ,.

3.Arrange the tomato rings on top of the avocado cream and sprinkle some toasted sesame seeds on top,then top with the 2

remaining bread slices. You will end up with 2 sandwiches.

4.Trim the crusts from the sandwiches and then cut diagonally.

Serve with preferred cold/hot beverage.

STORING CHAPATIS

How do your store  your chapatis,especially on those days  when you have made one too many.

I deliberately make twice as many chapatis that we can have for at least 2 meals or for breakfast/tea.

The trick to keeping them in the freezer and having them taste as fresh as when you made them is to wrap them in cling film so as to keep them fresh,then adding foil as an extra wrapping.

This works well for me on those days  when  we are late in preparing dinner ,all i have to do is come up with stew…a real time saver!!! 2013-06-24-097

Wrapping your chapatis for the freezer…

AWARD WINNING KENYAN CHEESE.

Kalloumi from the Brown’s Cheese range

30 minutes drive from Nairobi,a place where you get to  enjoy gourmet cheese,sumptuous lunch,a beer or two ,the kids get to milk real cows and have ice cream in a pristine scenic environment ..sounds unbelievable..?

Then you have not been to the Brown’s cheese farm in Limuru .

In October of last year,I posted an article about cheese which you can find here.

By then I had not heard about the Brown’s ,which is a pity because they have been making cheese for as long as I have been around.

Kenyans aren’t exactly cheese connoisseurs but it is amazing that the Brown’s have been able to turn a passion for cheese into something that is so truly phenomenal.

With the perfect setting in the pristine highlands of Limuru, set at an altitude of seven thousand feet  the perfect setting for their farm the Brown’s are crafting   award-winning artisan cheese .

The farm runs on the principle of passion for creating additive free delicious and fresh cheese.

It makes a large selection  of artisan cheese that includes  mascarpone,gouda,provolone,cheese dips and even has goat milk cheese.

Cheese which is very versatile as a dish can be had in all courses of a meal from appetizer  to dessert and the Brown’s cheese range provides all that together with recipes and tips from their cheese monger on how to choose,serve,store and get the best from their cheese.

Give them a call on  0716 875 766 or send an email to  dstirling@brownscheese.com to book a date.

Their website is www.brownscheese.com.

MY RUBBED IN BUTTER AND SPRING ONION CHAPATI RECIPE

Chapati chapati..how many ways do i love thee…

I could go all Shakespearean and spew odes about chapati

This Asian delicacy tha is a favourite of mine is something I could eat all week.

In a forum that I am a member of,someone asked how she could make the perfect chapatis.

Everyone gave her ideas on how to make them but they forgot to give her the measurement of the ingredients she would use to make them.

Like cake making,chapati making is a precise art,once you get the measurements wrong nothing ever seems right after that.

In a bid to correct this I have written out my fool-proof chapati recipe that has everyone asking for more.You can find a another recipe chapati recipe where i mixed wheat flour with  gram flour here .

I need also to mention that to be great at making chapatis,you need patience and lots of practice,i will never forget how first chapatis  were as hard as biscuits with time I have become good at it.

Butter and spring onion chapatis

Ingredients

2 cups each white and brown flour plus an extra 1 cup for rolling out and needing

3 level tablespoons softened butter

1.5 cups warm water

2 tablespoonfuls of chopped spring onions

1 level tablespoon of sugar

1 level teaspoon salt

1 cup corn oil

Method

1.In a bowl sift flour,sugar and salt together then add your butter.Using clean fingers rub in the butter in the flour till it looks like fine breadcrumbs.

2.Add your chopped spring onions and using a fork mix them into the flour.

3.Make a well in the centre of your flour and add the warm water and working from the centre outwards mix in the flour till you have a soft lumpy dough.

4.Turn the dough onto a clean surface and working with clean hands use your palms to kneadt he flour turning it over  frequently and making sure to dust flour  your working  surface to prevent the dough from sticking.

5.Chapati flour does not need to be kneaded for too long just work it till you have a soft ,elastic dough that does not stick to your work surface.

6.Once your dough is read,shape it into a ball .Clean your bowl,dry it and return the dough to the bowl , drizzle a tablespoon and a half of your cooking oil onto the dough then roll your dough round the bowl to make sure every inch is covered with oil.

7.Cover the bowl with a clean kitchen towel and set it aside for 20 to 30 minutes to give it time to rest.This is what gives your chapatis a soft texture as the gluten strands have had enough time to rest from all the kneading .

Rolling out

After 30 minutes get your round ball of dough and using a sharp kitchen knife divide the dough into 2 equal halves then quarter it,each quarter gives your about 4-5 balls each of dough.

Rollout  each ball of dough out to about 1/8 of an inch round ,drizzle about half a tablespoon each of good vegetable oil and spread it evenly all over your rolled out dough, using the back of a spoon or a pastry brush.

Roll your dough into a thin  cylindrical shape and then into a spiral and set aside,repeat this with each of your balls .

Cooking

Heat a heavy skillet over medium high heat,get each chapati ball and roll it out into 1/8 of an inch  round ,put it on the heavy skillet till you see bubbles on the surface then you know its time to turn,oil the cooked side then turn it over oil the second side,turn again and once it lightly browned your chapati is ready to be turned onto a flat platter and covered with a clean kitchen cloth.

Repeat this procedure with the rest of the balls of chapati.