About Anushree Ashtekar

A post graduate in Marine Zoology and armed with additional degrees in a Personal Trainer Course and Sports Nutrition from K11 Fitness Academy, Anushree Ashtekar has worked as a Gym Instructor and Personal Fitness Trainer at Cuts n Curves Gym. She helped her clients to achieve goals such as Fat Loss, Muscle Gain and consulting them on their nutrition. She has also consulted clients suffering from health problems such as Hypertension, Hypothyroidism, Diabetes, PCOS and Obesity. She firmly believes that “If you take care of your body, your body will take care of you” and to achieve this you need to have a good mind, body and soul coordination. Her own fitness regime consists of Weight Training and Cardio Vascular programme. She de-stresses by way of reading, cooking, listening to Music and going on Nature Trails. She says she leads a fit and healthy lifestyle and loves to help people do the same.

September 20, 2021 By Anushree Ashtekar 5 Comments

How Much Water Should You Consume Before, During & After A Workout?

Water is an indispensable part of our daily diet. It makes up about 70% of our total body weight. It is also a component that is very easily taken for granted. Staying well hydrated is one of our body’s basic needs. Thirst is a late indicator of dehydration. When thirsty, our body is already dehydrated at a cellular level. The color of the urine can also determine our hydration status. Dark yellow urine indicates dehydration whereas clear urine indicates a well hydrated body. Along with the diet, we must also pay attention to what and how much water we drink, especially before, during and after a workout.

Why Is Water Intake Important?

1. Pre-Workout Water Intake
If we start our workout in a dehydrated state, it will adversely affect our performance. We would feel low on energy, stiff muscles and also get cramps easily. That is essentially because water forms a major part of our muscles and also helps in keeping the joints well lubricated. Intake must start well 2-3 hours before a workout. The water intake also depends upon the intensity of activity and the individual’s own body condition.

If a person sweats too much, at least 500-600ml of water 2-3 hours prior to exercise is a must. This will ensure good hydration status. If the workout lasts for a longer time, like over an hour, then it would be advisable to consume a carbohydrate drink (up to 8% concentration). This will help to prevent fatigue and dehydration.

2. Water Intake During a Workout
The consumption here depends on the duration of the activity. If the exercise or sport event lasts for less than an hour, then there won’t be a chance to ingest too much fluid within the duration of the activity. Here, we can consume 1 small glass (180-200 ml) of plain cold water every 15-20 minutes. Cold water would make a better choice over water at room temperature because cold water has a faster gastric emptying time. Also, if the person has consumed enough dietary carbohydrates, the glycogen stores in his muscles and liver will suffice for providing energy to sustain the activity. In the case of a high intensity workout or sport event (marathon, game of football, etc), that goes for over 1 hour, the individual is at a risk of decreased performance due to dehydration, fatigue and hypoglycemia. Their fluid intake must include carbohydrates and electrolytes. Carbohydrate will prevent hypoglycemia. The electrolytes like sodium and chloride need to be replenished due to sweating. Also, sodium will help in water retention.

3. Post-Workout Intake
We need to pay good attention to eating and drinking right post any workout or exercise. There arises a need to replenish the carbohydrates, salts and water that are lost during the activity. Immediately after a workout, for the next few hours, work on improving your hydration levels. Do not start with any new activity without attaining good hydration levels. Replenishing the salt reserves must be your top priority as sodium has good fluid retention capacity which keeps up the urge to drink water. Fluid consumption, containing carbohydrates, salts and water, must continue up to 5-6 hours after the activity. The best way to ensure that you are hydrating yourself well is, to weigh yourself before and after the exercise/event and drink at least 400-500 ml of water for every 1 pound lost. Fluid intake needs to be planned and distributed at regular intervals.

It would always be better to carry a bottle of water with you wherever you go and sip on it regularly. Many a times, your performance during a workout can be improved only with optimum hydration. We hope this article helps you. Do leave your thoughts in the comments below.

For more tips on workouts, hydration and being fit, check out Healthy Reads or ask your GOQii Coach directly by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

September 12, 2018 By Anushree Ashtekar Leave a Comment

Why we must not throw away the egg yolk?

Eggs are the easiest, fastest to cook and a favourite of most people. Almost all of us savor eggs in various preparations such as omelette, boiled eggs, poached eggs, fried eggs, scrambled eggs, egg curry, egg sandwich, and many more.

Egg basically has three parts- the outer shell, the inner 2 parts namely the white albumin and the yolk. Among these three, the outer shell is what we discard and the inner white and yolk is what we consume. But, many of us are still not open to consuming egg yolks. We believe that it is very high in fat and cholesterol and hence, bad for health. But, what we fail to understand is, its immense nutritional power.

First, let us see the nutritional value of the egg yolk.

Egg Yolk versus Egg Whites

Nutrient	White	Yolk	% Total in White	% Total in Yolk
Protein	3.6 g	2.7g	57%	43%
Fat	0.05g	4.5g	1%	99%
Calcium	2.3 mg	21.9 mg	9.5%	90.5%
Magnesium	3.6 mg	0.85 mg	80.8%	19.2%
Iron	0.03 mg	0.4 mg	6.2%	93.8%
Phosphorus	5 mg	66.3 mg	7%	93%
Potassium	53.8 mg	18.5 mg	74.4%	25.6%
Sodium	54.8 mg	8.2 mg	87%	13%
Zinc	0.01 mg	0.4 mg	0.2%	99.8%
Copper	0.008 mg	0.013 mg	38%	62%
Manganese	0.004 mg	0.009 mg	30.8%	69.2%
Selenium	6.6 mcg	9.5 mcg	41%	59%
Thiamin	0.01 mg	0.03 mg	3.2%	96.8%
Riboflavin	0.145 mg	0.09 mg	61.7%	48.3%
Niacin	0.035 mg	0.004 mg	89.7%	9.3%
Pantothenicacid.	0.63 mg	0.51 mg	11%	89%
B6	0.002 mg	0.059 mg	3.3%	96.7%
Folate	1.3 mcg	24.8 mcg	5%	95%
B12	0.03 mcg	0.331 mcg	8.3%	91.7%
Vitamin A	0 IU	245 IU	0%	100%
Vitamin E	0 mg	0.684 mg	0%	100%
Vitamin D	0 IU	18.3 IU	0%	100%
Vitamin K	0 IU	0.119 IU	0%	100%
DHA and AA	0	94 mg	0%	100%
Carotenoids	0 mcg	21 mcg	0%	100%

From the above table, it is evident that the egg yolk has higher amount of nutrients compared to the egg white. Egg yolks contain vitamins like A, D, E, K, B6, Folate, B12. Among these, vitamins A, D, E, K are found only in egg yolks and not in egg whites. Egg yolks are among those very few foods that naturally contain good vitamin D content.

Egg yolks have good amount of carotenoids; lutein and zeaxanthin. Carotenoids are colourful pigments that give the egg yolk its yellow colour. These carotenoids are known to act as antioxidants that protect different parts of the eyes from free radicals, thus preventing age-related macular degeneration to set in.

Egg yolks and egg whites, respectively, contain 13 types of minerals. These minerals include calcium, magnesium, iron, potassium, sodium and selenium. The proportion of all these minerals is more in the egg yolks compared to the egg whites.

Nutrients in egg yolks, such as Choline, help in regulating cardiovascular function. Now, coming to the most dreaded feature of the egg yolk-fats and cholesterol! But, it’s not at all as bad as we think.

Egg yolks contain what we call as Essential Fatty Acids (EFA) in the form of DHA and Arachidonic acid. Omega 3 fatty acids like DHA are required in the body for the proper functioning of the brain and retina of the eyes. Omega 6 fatty acids like Arachidonic acid, are needed for healthy skin, hair, libido, reproduction, growth and response to injury. These Essential fats are also needed in the body for protecting the functioning of the nervous system.

Now, let’s take a look at the cholesterol issue. We confuse dietary cholesterol with cholesterol in the blood stream. In fact, of levels of LDL (the major carrier of cholesterol), can be the cause of certain heart diseases. Bottom line is that it is perfectly safe to have your favorite egg yolks without thinking about suffering a heart attack. It is found that, low-carbohydrate diet filled with saturated fats is actually more responsible for increasing blood cholesterol and causing cardiovascular problems.

But, yes. Egg yolks are high on fats and cholesterol so, they are better had in a limit in daily diet. 1-2 whole eggs per day are the safe limit to have eggs on a daily basis, without worrying about heart diseases.

May 1, 2018 By Anushree Ashtekar 2 Comments

Water Intake Pre, During and Post Workout

Water is an indispensable part of our daily diet. It is a chemical component that makes up about 70% of our total body weight. It is also a component that is very easily taken for granted. Staying well hydrated is one of our body’s basic needs. In fact, for people who perform rigorous workouts and play a sport, optimum hydration is a must.

Thirst is a late indicator of dehydration; when thirsty, our body is already dehydrated at cellular level. The color of the urine can also determine our hydration status. Dark yellow urine indicates dehydration whereas clear urine indicates a well-hydrated body. Along with the diet, we must also pay attention to what and how much water we drink.

But, why is it so important?

Pre-workout water intake: If we start our workout in a dehydrated state, it will adversely affect our performance. We would feel low on energy, stiff muscles and also get cramped easily. That is essential because water forms a major part of our muscles and also helps in keeping the joints well lubricated. The water intake must start well 2 to 3 hours before a workout or any sporting activity. The water intake also depends upon the intensity of activity and the individual’s own body condition.

If a person sweats too much or works out in scorching heat, he must have at least 500-600 ml of water 2-3 hours prior to exercise. This will ensure good hydration status. If the workout lasts for a longer time, like over an hour, then it would be advisable to consume a carbohydrate drink (up to 8% concentration). This will help to prevent fatigue and dehydration.

Water intake during workout: The consumption here depends on the duration of the activity. If the exercise or sports event lasts for less than an hour, then there won’t be a chance to ingest too much fluid within the duration of the activity. Here, we can consume 1 small glass (180-200 ml) of plain cold water every 15-20 minutes. Cold water would make a better choice over water at room temperature because cold water has a faster gastric emptying time. Also, if the person has consumed enough dietary carbohydrates, the glycogen stores in his muscles and liver will suffice for providing energy to sustain the activity. In the case of a high-intensity workout or sports event (marathon, a game of football, etc) that goes for over 1 hour, the individual is at a risk of decreased performance due to dehydration, fatigue and hypoglycemia. Their fluid intake must include carbohydrates and electrolytes. Carbohydrate will prevent hypoglycemia. The electrolytes like sodium and chloride need to be replenished due to sweating. Also, sodium will help in water retention.
Post-workout water intake: After exercise or any sports event, we need to pay good attention to eating and drinking right. There arises a need to replenish the carbohydrates, salts and water that are lost during the activity. Immediately after the exercise/event, for the next few hours work on improving your hydration status. Do not start with any new activity without attaining good hydration levels. Replenishing the salt reserves must be your top priority as sodium has good fluid retention capacity which keeps up the urge to drink water. Fluid consumption, containing carbohydrates, salts and water, must continue up to 5-6 hours after the activity. The best way to ensure that you are hydrating yourself well is, to weigh yourself before and after the exercise/event and drink at least 400-500 ml of water for every 1 pound lost. Fluid intake needs to be planned and distributed at regular intervals.

It would always be better to carry a bottle of water with you wherever you go and sip on it regularly. Many times, your performance in workouts and sports can be improved only with optimum hydration.

Lastly, whatever may be your goals, remember to consult a sports nutritionist about it.

April 13, 2018 By Anushree Ashtekar Leave a Comment

Melons: More than just summer coolers

Summer is here and it’s time to look out for fresh fruits and veggies. And, the first fruit that comes to my mind is Melons. Melons are a juicy treat that are actually quite nutritious.

Melons are a part of the Gourd family that also includes cucumber, squash and pumpkins. There are different types of melons that we find locally. There are a hundred different varieties of melons. The commonly found melons are Watermelon (red and yellow), Cantaloupes (aka muskmelons), Honeydew and Casaba.

Melons are consumed as cool, refreshing, healthy snacks on hot summer days. But, it does not end here. All melons are packed with nutrients that give us many health benefits. Let us see what each of these melons have to serve us.

Watermelon: It is the most commonly consumed melon. 92% of this melon is water but, it is packed with nutrients. Watermelons have significant amounts of Vitamins A, C and B6. It is also rich in antioxidants and amino acids. They have good levels of potassium but, are low on sodium. Watermelons are known for their high Lycopene content. Lycopene is a phytonutrient found in fruits and vegetables. It is the red pigment that gives red color to tomatoes, guava, etc. Lycopene has been found to be a powerful antioxidant, anti-inflammatory in nature. Studies have linked Lycopene to heart health, bone health and prostate cancer prevention.
Cantaloupes (Muskmelon): It’s a summer season fruit. Cantaloupes are an excellent source of vitamin A which helps in maintaining healthy vision and prevents lung and oral cavity cancers. It also has good levels of anti-oxidant flavonoids like beta-carotene, lutein, zeaxanthin and cryptoxanthin. Antioxidants protect our body from free radical attack, in turn, protecting our body from diseases like prostate, colon, endometrial, breast, lung and pancreatic cancers. Zea-xanthin protects the eyes from ARMD (Age related macular degeneration), a disease among the geriatric population. Cantaloupes also contain moderate amounts of Vitamin C and B-complex vitamins like niacin and pantothenic acid.
Honeydew: This fruit is a refreshing treat during hot summers. These are the sweetest among all the melons. Honeydew melons have 90% water content and this makes it a natural diuretic. Honeydew melons may not be as rich in nutrients as cantaloupes but, they provide us with substantial amounts of vitamins and minerals. Honeydew melons are an excellent source of vitamin C, A and Potassium. They also contain good amounts of B-complex vitamins like B6, niacin and pantothenic acid. Minerals such as copper, calcium and manganese are also present.
Casaba: Casaba is a mild-sweet melon and tastes like cucumber. It is very low on sugar. Casaba melons are an excellent source of vitamin C. They also contain good amounts of vitamin B6. They have fairly good levels of potassium.

All the melons are high volume, low-calorie fruits that provide good satiety due to their fiber and water content, without adding on too many calories in the body. They are a healthy option to satisfy sugar cravings.

Melons are mostly made up of water and so are really low on calories.

1 cup of watermelon- 46 calories

1 cup of cantaloupe- 53 calories

1 cup of honeydew- 61 calories

1 cup of casaba- 48 calories

There are many interesting ways in which melons can be consumed. Melons can be had on their own, cut into cubes. They can also be consumed in the form of refreshing cold soups, in fruit yogurts, fruit salads and finally can be juiced. Watermelon seeds are seasoned and eaten as snacks. Watermelon rind is chopped and cooked as vegetable, marinated, pickled or candied.

But, one has to be careful with Melons as they grow in the ground and there are chances of them getting contaminated with waste water. Hence precautions must be taken before cutting the melons. The melons must be thoroughly cleansed from outside and only then cut or else, there are high chances of contaminating the flesh of the melons with pathogens like Salmonella.