Food
Tasty soups to try during winter nights
Winters are just about here and we can’t help but think about all things warm and comforting. And when it’s about comfort during the winters, there’s absolutely nothing like having a bowl of soup curled up in a quilt on a nippy night. Soups don’t just soothe your soul but also are extremely healthy for the body. What’s more? They are super easy to prepare! So whether you are warding off the winter chill or looking for a light and easy comfort meal, a bowl of soup can always come in handy.
They are a whole meal in itself depending upon the ingredients. Add as much or as little according to your needs and you can have a quick meal or a snack all ready to be savored. As the winter season is around the corner, it’s time to get that broth brimming and prepare luscious warm cups of soups that will comfort your body from the winter chill. We’ve got a list of some of the best soups to prepare at home this season and warm up with your loved ones.
1. Tomato And Jasmine Tea Soup – The integrity of jasmine tea consolidates with the tartness of new tomato puree, this is an ideal winter soup to savor at home. A touch of pepper and thyme alongside the fixing of truffle oil brings alive the soup.
2. Mulligatawny Soup – An Anglo-Indian dish, Mulligatawny is a Tamil word that means pepper-stock. This tasty soup is a mixture of soup and rasam and is ready with a ton of pepper. It is normally founded on chicken stock yet can likewise have a vegetable stock alongside coconut milk, cinnamon, tamarind, and a large group of flavors.
3. Almond and Mushroom Soup – With inconspicuous kinds of finely slashed mushrooms, almonds, pepper, spread, cream, and milk, this delectable soup is all you wanted to have an agreeable cold winter evening with your friends and family.
4. Beetroot Soup – Nothing beats the occasional vegetable! Beetroot is a colder time of year, loaded with numerous supplements. What’s more, when joined with bottle gourd and a ton of flavors, there isn’t anything that can approach. With a trace of salt and pepper, beetroot soup can be served both cold or hot.
5. Carrot and Ginger Soup – One more winter extraordinary, carrot is loaded with medical advantages that we should procure all through the season – and perhaps the most ideal method of doing that is by having a warm bowl of soup. It accompanies the additional advantages of ginger that is known to be probably the best solution for cold, which is normal during the season.
AASTHA SINGH
health and remedies
Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine
Taking regular breaks from intense training, like deload weeks, helps your body recover, preventing fatigue and injury, and ultimately boosts fitness gains.
When it comes to getting fit, the idea of spending hours at the gym might come to mind, but many fitness experts argue that taking a “deload week” every six to eight weeks is actually key to improving your fitness gains. A deload week involves reducing the intensity of workouts to allow the body to recover from the fatigue and muscle damage caused by intense training.
While high-intensity training helps build strength and fitness, it can also lead to muscle strain, and without adequate recovery, these gains can’t fully materialise. Deload weeks give the body much-needed rest to repair and rebuild, ensuring continued progress. (Also read: Bhagyashree swears by this super easy exercise for instant leg pain relief and better mobility. Watch how to do it )
Why recovery is key for muscle growth
According to an article by The Conversation, intense exercise can cause tiny tears in muscle fibres, leading to inflammation that requires rest or low-intensity exercise to heal. This inflammation is essential for muscle growth and fitness improvements. However, without proper recovery, muscles remain in a state of slight damage, preventing inflammation from resolving. This chronic state of inflammation can hinder muscle function, reducing oxygen efficiency and impairing performance. Giving muscles time to recover through rest ensures they repair properly and are primed for continued progress, setting us up for greater success in our fitness journey.
Many gymgoers fear taking time off and are worried it will lead to a loss of gains. However, research shows that muscle genes have a “memory imprint,” which keeps them in a semi-prepared state. This allows muscles to respond more quickly and effectively to future training, promoting growth after a rest period. Even after extended periods of reduced intensity, up to seven weeks, muscular fitness can be restored to prime condition—and in some cases, surpass previous levels. Interestingly, recovery can occur twice as fast as it took to reach peak fitness initially, even if some strength is lost.
Taking time off from intense training is crucial to prevent muscle soreness and avoid overtraining syndrome. Overtraining occurs when the body doesn’t get enough rest, leading to prolonged fatigue, decreased performance, and mood disturbances. Symptoms develop gradually, making overtraining difficult to recognize until it’s severe. Rest is essential to avoid these issues and ensure long-term progress in training.
Role of overtraining syndrome and deload weeks
Overtraining syndrome is challenging to quantify due to its vague symptoms. Studies suggest it may affect as few as 10% of elite athletes, though rates could climb to 60% among highly competitive individuals. Recovery is essential for both fitness and overall health. When engaging in heavy gym routines, it’s vital to incorporate sufficient recovery time into your workout plan. Unlike rest days, which involve little to no exercise once or twice a week, deload weeks feature lighter training at reduced intensity—typically about 50% fewer workouts or a 20% drop in workout intensity.
Both rest days and deload weeks are essential for recovery and crucial to improving fitness. It’s not about choosing one over the other—they complement each other. For instance, intense training for marathons, Ironman, or CrossFit competitions requires weekly rest days alongside scheduled deload weeks. However, for recreational gym-goers exercising 1–3 times weekly at a moderate intensity, the recovery from this routine is often sufficient without the need for additional deload weeks.
Fitness influencers recommend incorporating deload weeks into training schedules every 4–8 weeks, aligning closely with the expert advice of 4–6 weeks. However, it’s crucial to listen to your body and schedule deload weeks as needed. If your performance plateaus or worsens, it may signal time for a deload. Training plans should be flexible enough to allow rest when required. Deload weeks not only enhance performance but also support overall health.
Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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