Warm up to winter

It's that time of the year, when layers of clothes can disguise the extra inches and layers around the body. Winter can tempt you to indulge and gorge on goodies that are simply hard to ignore.

It8217;s that time of the year, when layers of clothes can disguise the extra inches and layers around the body. Winter can tempt you to indulge and gorge on goodies that are simply hard to ignore. It8217;s not only the wide and tempting variety of food that8217;s irresistible, but also the fact that in winter, our body tends to use extra energy, 8220;so we feel hungrier and in the process eat more,8217;8217; Dr V Bhutani of the department of internal medicine puts it logically.

The cravings can be satiated by eating sensibly and of course, at regular intervals, topping it with natural hot beverages like green and herbal teas, warm milk, and decaffeinated coffees to keep the body warm. Nutritionist Aditi Mehrotra says that from November to January, our digestive fire is ignited and our appetite increases and also it8217;s easier to digest heavy and fatty foods, precisely why we crave for them also. To satisfy metabolic desires and also tackle seasonal winter blues and a slight slow-down, Vitamin D is the ideal answer.

8220;Get plenty of natural sunlight, drink skimmed milk with cardamom, cloves, nuts to feel energetic and get warmth,8217;8217; Aditi feels jaggery is rich in nutrients and a better option to satiate the sugar cravings than white sugar. Peanuts and dry fruits can be coated with jaggery and if had in moderation make great snack items8230;Sesame is also highly recommended, 8220;eat fortified flour, with soybean, makki, channa and you are set for health and warmth,8217;8217; Aditi is quick to add that winter green veggies like spinach and mustard are rich in potassium and sodium. Dried apricots contain natural sugars and improve concentration, while yoghurt with its natural bacteria can make you feel destressed and energetic!

Natural is best, point out nutritionists and you really don8217;t need to buy highly expensive and processed food to get health. Regular foods in the kitchen and garden are what we need to focus on. Plant foods, especially those in winter, points our Sonia Gandhi, a nutritionist at Fortis Hospital recommends five helpings of low-fat French beans, corn, spinach, methi in day to reduce mental stress, as well as get energy. 8220;Rich in all nutrients, a good way is to bake these veggies with low-fat cheese and you have a complete meal,8217;8217; Sonia busts the myth that fruits are cold in winter. In fact, she recommends a daily dose of amla and orange for natural Vitamin C for protection against colds and coughs and also for giving hydration. 8220;Lemon in lukewarm water is great for digestion too,8217;8217; Sonia feels a moderate amount of gur and mishri will provide natural sugar. 8220;Grilling and baking add so much flavour to winter food and you can save on the calories too. Include more lentils, chickpeas, good sources of folate, baby carrots, bell peppers, cucumber in salads. Tomato with shredded carrot is a stress-buster dish. Eat papaya, which contributes Vitamins A and C. While red bell peppers contribute Vitamins A and C, Sunflower seeds, add Vitamin E and folate.

Freshly boiled milk with peppercorns, small cardamoms, tulsi, and honey is a complete health food, as it provides calcium, phosphorus, suggests Betty Nangia, an electro homeopath. 8220;Yoghurt and buttermilk are mood enhancers and energizers,8217;8217; breakfast should include a moderate quantity of almonds, raisins, dates, as these provide warmth, energy and satiate sugar needs. A must-have before dinner is a chicken or vegetable stew and pomegranate, ginger, honey lemon to combat dryness of skin and hair. 8220;Methi, French beans, spinach help in bone problems and are anti-ageing natural foods,8217;8217; tempts Betty.

Parul

Parul is a Principal Correspondent at The Indian Express in Chandigarh. She is a seasoned journalist with over 25 years of experience specializing in public health, higher education, and the architectural heritage of Northern India. Professional Profile Education: Graduate in Humanities with a specialized focus on Journalism and Mass Communication from Panjab University, Chandigarh. Career Path: She began her career covering local city beats and human interest stories before joining The Indian Express in 2009. Over the last decade and a half, she has risen to the rank of Principal Correspondent, becoming the publication’s primary voice on Chandigarh’s premier medical and academic institutions. Expertise: Her reporting is deeply rooted in the institutional dynamics of PGIMER (Post Graduate Institute of Medical Education and Research) and Panjab University. She is highly regarded for her ability to navigate complex administrative bureaucracies to deliver student-centric and patient-centric news. Recent Notable Articles (Late 2024 - 2025) Her recent work highlights critical reporting on healthcare infrastructure, academic governance, and urban culture: 1. Public Health & PGIMER "PGIMER expands digital registry: Centralized patient records to reduce wait times by 40%" (Nov 20, 2025): A detailed look at the digital transformation of one of India's busiest medical institutes to tackle patient influx. "Robotic Surgery at PGI: Why the new urology wing is a game-changer for North India" (Oct 12, 2025): Reporting on the acquisition of state-of-the-art medical technology and its impact on affordable healthcare. "Shortage of life-saving drugs: Inside the supply chain crisis at government pharmacies" (Dec 5, 2025): An investigative piece on the logistical hurdles affecting chronic patients in the tri-city area. 2. Education & Institutional Governance "Panjab University Senate Election: The battle for institutional autonomy" (Dec 18, 2025): In-depth coverage of the high-stakes internal elections and the friction between traditional governance and central reforms. "Research funding dip: How PU’s science departments are navigating the 2025 budget cuts" (Nov 5, 2025): An analysis of the fiscal challenges facing researchers and the impact on India's global academic ranking. 3. Art, Culture & Heritage "Le Corbusier’s legacy in peril: The struggle to preserve Chandigarh’s Capitol Complex" (Dec 22, 2025): A feature on the conservation efforts and the tension between urban modernization and UNESCO heritage status. "Chandigarh Art District: How street murals are reclaiming the city’s grey walls" (Oct 30, 2025): A cultural profile of the local artists transforming the aesthetic of the "City Beautiful." Signature Style Parul is known for her empathetic lens, often centering her stories on the individuals affected by policy—whether it is a student navigating university red tape or a patient seeking care. She possesses a unique ability to translate dense administrative notifications into actionable information for the public. Her long-standing beat experience makes her a trusted source for "inside-track" developments within Chandigarh’s most guarded institutions. X (Twitter): @parul_express ... Read More