NUTRIFYNUTRIFY

By Priya Kathpal

Season of Carrots!!

Winter is my favourite season especially because the vegetables and fruits look so so beautiful. The colour, the taste everything is different and refreshing. Season brings along with it the one of the most versatile vegetable carrots, the deep red ones which are not so easy to find otherwise.

You wonder why I say versatile?? Well if you belong to a punjabi household like me you’d know that we use it in almost any form. Carrot in salads, cooked vegetables, soups, carrot parathas, carrot halwa, pickles and kanji and my list can go on and on. No wonder they are the second most popular vegetable after potatoes. Did I mention we hate the orange ones (aah, hate is a bit of a strong word but well yaaa we don’t really enjoy those) because it doesn’t give the same taste to so these many options. Not that they are nutritionally any inferior, coming to nutrition, here are some reasons why you should load them up in your diet this season.

  • Seasonal vegetables and fruits are higher on nutrition content, hence these red carrots would give you so much more around this season.
  • The deep red colour in them comes from a substance lycopene which can help the body protect from heart diseases and cancer.
  • Vitamin C and other antioxidants in carrots are excellent to keep your skin healthy. You can not just consume but also apply the carrots as an easy face mask. They actually help in reducing blemishes.
  • They aid the collagen production in the body thus working as an anti ageing tool.
  • One of the highest source of beta carotene that gets converted to Vitamin A in the body. Reduces the macular degeneration and improves eye health.
  • Regular consumption helps building immunity and protects the body from loads of common infections.
  • They help aid digestion, keep you full for longer time and adds up minimum calories. Perfect snack for someone watching out on waistlines.

I like my carrots like this during the cold windy days

Carrot Ginger Soup

100 gms of chopped carrots

1 tsp grated ginger

1 tbsp chopped onions

1 tsp olive oil or butter

Water, salt, black pepper and mixed herbs like parsley, thyme, mint, coriander etc as per your taste.

  1. In a deep bottom pan, heat the oil on medium flame. Saute onions till translucent. Then add ginger keep sautéing till it gives out the aroma.
  2. Now add carrots mix well, add some water and cover for few minutes.
  3. Switch off, let this cool a bit and then blend in a smooth puree. Switch on the flame again, add some more water depending on the kind of consistency you need.
  4. Add salt, pepper and mix well while it cooks on slow flame. Once you are happy with the consistency garnish it with herbs. Taste and serve!!!

Fun Fact –

Cooking the carrots in fat or oils, pureeing or juicing them increases the availability of carotenoids by 600 percent.

Fats also help the absorption of carotenoids into the blood by 1,000 percent, as carotenoids are fat soluble

 

By Priya Kathpal

Exercise & Diet Tips For New Moms To Curb Their Pregnancy Fat

Pregnancy is a phase when gaining healthy weight is crucial not only for the mom but also for the baby’s health. But once you deliver it is also very important to lose the extra pounds in a healthy and timely fashion. The more delay in shedding this excess fat, the more difficult it will be to achieve success in achieving your fitness goal.
Even though it may be a difficult task to immediately get back to a healthy routine and lifestyle due to erratic sleeping hours and other unexpected demands, it’s not impossible and simple changes can make it happen sooner than you think.
Studies have proven time and again that starting light physical activity as soon as possible after the delivery not only increases over all health and well-being but largely reduces the risk of postpartum depression. Having said that one should have a medical clearance from doctor before starting any exercise or physical activity program to make sure your body is prepared for any type of exertion.
What all can you do once you know the body is ready –
1. Simple walking, start with an easy going park like stroll and slowly work your way up to brisk walking. This can be done along with your baby, carry her on a front pack for some extra weight during your exercise.
2. Start reducing your simple sugars slowly and include more of complex, your baby does not require simple sugars to grow healthy which means your breast milk will still be having all the nutrients you intend your baby to consume.
3. Deep breathing is a good way to include 5-10 minutes of exercise every couple of hours during the day.
4. Go on a healthy lifestyle regime and shun all the packaged foods, not only is this great for healthy weight loss but has great benefits for your baby while breast feeding.
5. Pelvic floor exercises and simple stretching are also great way to get back to some form of activity which will help you get back your shape.
6. Do not neglect water and fluid intake. Consume homemade healthy soups, fresh juices without sugar, fruit infused liquids etc.
7. Try to sleep well, it may not be always possible with a new born but at least make sure that you get rest every time the baby is sleeping. This will help reduce your stress hormones which in turn will help you lose weight.
8. Make sure you have breakfast every morning without fail how much ever busy you are this one habit will take you a long way when it comes to leading a healthy life.
9. Go slow and get help, do not try to do everything together and all on your own. If it’s your first time there will be a learning curve that you will go through. Don’t be tough on yourself.
10. Keep an eye on your portion sizes and quality of between snacks.

Season of Carrots!!
Exercise & Diet Tips For New Moms To Curb Their Pregnancy Fat