About Mitali Ambekar

A Post Graduate diploma in Sports Science and Fitness Nutrition from SNDT Juhu, Mitali Ambekar has always been inclined to sports since her childhood. As Sports Nutrition Practitioner for the last 4 years, she has come to realize how nutrition plays an important aspect in every sporting activity that one chooses. She has been associated with various Gyms in the city of Mumbai and has been consulting sportsmen and women from Cricket, Badminton, Taekwando and Marathon and others who are on their path to fitness on nutrition and how they can perform better. This National level Rifle Shooter apart from sports is also passionate about Wildlife and Candid photography. And, when she is not training, she is listening to music and reading books

December 1, 2022 By Mitali Ambekar 9 Comments

Should Women Workout During Their Menstrual Cycle?

Should women workout during their menstrual cycle? It’s a question asked by most women who have either started working out, have been in sports or trekking, etc. How can a woman or girl stop working out for a span of 4-6 days, especially the ones who are active? There could be varied opinions on the same.

How Does Working Out During A Menstrual Cycle Help?

If we put in a little logic, it does show us that a workout during their menstrual cycle would help women feel better. How is that? In general, when anyone works out, the body tends to release endorphins, the feel-good hormone and makes one feel good and happy. In the case of women, this is especially true, when the other hormones are already making her feel irritated, low on energy and weak during her periods.

Another positive is better circulation and higher metabolism – both of which will make sure that all the processes in the body are working well, thereby also making the woman’s uterine muscles relax, which otherwise are constricted during periods and can be a major cause for cramps. Better circulation can even help in relieving headaches and other small aches, which otherwise happen with iron deficiency during this phase.

Should Women Workout During Their Menstrual Cycle? Having said this, the intensity of workouts should not be very high, it should be low to moderate. Before starting off, you may not feel like doing so but, as you start with a light warm-up such as a slow walk, followed by some stretching, it will make you feel better and thus, take the workout forward slowly and steadily. In fact, light stretching will even help you get rid of congestion in the pelvic area.

When You Should Avoid Working Out

Women, who suffer severe pain and more bleeding should avoid it, as exercise can make them feel weaker and can make it very painful. Again the question pops up, why and how?

During periods, the woman’s Uterus and the veins inside are a little sensitive. Any pressure on it, be it in the form of exercise or any other activity, can cause more pain. Women who already encounter a lot of pain should avoid taking the risk of working out and should rest for 2-3 days and then get back to their routine. Failing to do so can cause more weakness with loss of blood due to excessive bleeding.

Albeit, you can do some light walks, stretching, or yoga. You can try swimming too as it equally helps in feeling fresh, light and helps easing off the pain. As a precautionary step, always remember to eat something before the workouts to get the dash of energy you need to workout.

We hope this article helps you! For more articles on Women’s Health, check out Healthy Reads. You can also download the GOQii App to keep a track of your menstrual cycle or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

September 18, 2022 By Mitali Ambekar 28 Comments

Fox Nuts: The Lotus Seeds & Its Nutritional Benefits!

As a kid my mother use to feed me fox nuts – which I hated as it was tasteless. Then few years ago, someone I know introduced me to it again and nothing had changed. I still hated it and wondered why do people eat it? What do they like about it?

Thankfully, my mom had a way to get me to eat fox nuts. She roasted the nuts and tempered it with some condiments and spices – it was like a new version of a healthy popcorn. Crunchy, yummy and the best tea time snack!

Fox nuts are the lotus flower’s seeds. It is grown in water and is largely found in India and know as ‘Makhana’ here. It is also found in Korea, Japan and Russia and known as ‘Gorgon Nut’ there. It is also known as Euryale Ferox.

Fox nuts are highly nutritious food that have been used as a snack all over and also used in different recipes, especially in Indian cuisines. It can be had in roasted or fried form. It can be stored for a longer time if kept in air tight containers. The Chinese use it as a part of medicines as it has various medicinal properties too. They use it to strengthen spleen and kidneys.

The Health Benefits Of Eating Fox Nuts

Fox Nuts are considered superior to dry fruits such as almonds, walnuts, cashew nuts and coconut in terms of sugar, protein, ascorbic acid and phenol content
It is high in antioxidants and acts as an anti-aging food, helping in preventing white hair, wrinkles, and premature ageing etc.
Its high fiber content helps to avoid constipation. It helps the body flush out waste and prevents the accumulation of toxins in the body
It is also an aphrodisiac, helping in fertility issues like premature ejaculation, increasing the quality of semen and also helps women in overcoming infertility
These nuts are low on saturated fats and Sodium and high on Magnesium, Potassium and helps in controlling high blood pressure and diabetes as well
Fox Nuts help in controlling palpitation and insomnia as it has calming properties
It helps in relieving arthritis – numbness and pain in joints
As it is has astringent properties, it also helps cure diarrhea and have a better appetite
It strengthens the body and reduces burning sensation and quenches thirst

Here is a my mother’s simple recipe to make it more tastier!

These nuts are a type of seed that could be included in daily cereals or soup to maintain good health. Since it has good amount of protein, it is considered an apt snack for vegetarians. But, because it is neutral in taste, usually no one prefers to eat it raw. If you want to make it tastier, here’s a simple recipe my mother used to make.

Heat 2 tspn of homemade ghee in a pan
Add salt and turmeric and stir it for some time. You can even add red chilies, curry leaves and mustard seeds to it
Add Fox nuts to it and roast for some time

It’s the best snack to have in between meals or with your tea or coffee. It is even eaten as a fasting food in India as it considered very pious and is also used to worship God. Apart from eating it as a snack or in your breakfast cereal, it can also be added to a sweet dish or a vegetable curry or in Rice preparation. So what are you waiting for? Add these Fox Nuts to your diet today!

Found this article helpful? Read up more on nutrition here. To get these tips, recipes and learn more about different foods, speak to a GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

October 19, 2018 By Mitali Ambekar 4 Comments

Wonder Grain: Rice and its benefits

Rice is the most primitive and staple food in many cultures around the world. Many cuisines have the inclusion of rice to make their meals fuller and tastier. Apart from all this it is an important cereal crop that feeds more than half of the world’s population.

Right from its origin it has been an easy to grow, cook and digestive food grain for everyone. Majority of the cuisines include rice as a main course in many different forms.

But, strangely in the current times most avoid rice as it is considered bad when it comes to health. This is only a myth. If we go back in time rice was one of the most used food item in meals and people consuming it were more healthy, fit and thin as compared to today’s condition of where we find more cases of obesity, big waist size, big belly, cholesterol, blood pressure, etc.

Rice is a complex carbohydrate and contains essential amino acids (methionine) that helps in mobilizing the fat from liver and when combined with legume or pulses it becomes a complete protein to provide good muscle growth. Thus, it’s a blessing for vegetarians. Rice when combined with some protein or fiber rich food becomes slow absorbing and hence there is no issue of sudden rise in the blood glucose with it. Diabetics out there,put it back on your plate and relish your taste buds all over again.

Also would like to take this opportunity to clear the myth that “Rice is fatty”, the fact is that Rice is high on carbohydrates and when taken in wrong quantity, combination and timing then it can lead to fat gain, as a result of excess carbohydrates, which the body could not burn.

Listing out some great advantages of this wonder grain:

It is an excellent source of vitamins and minerals like niacin, vitamin D, calcium, fiber, iron, thiamine and riboflavin. Thus, it helps in metabolism, immunity and better functioning of organs.

Gives you instant energy

Light on your stomach to digest thus best to have when sick

Best food for high blood pressure.

Aids in Digestion

Gluten, Sodium & Cholesterol free.

Rice abounds in resistant starch, which reaches the bowels in an undigested form. This type of starch stimulates the growth of useful bacteria that help with normal bowel movements.

Insoluble rice is very useful in reducing the effects of conditions like Irritable Bowel Syndrome (IBS), and diarrhea.

The starch water from rice is utilised as medication for various skin infections.

Rice being high on various vitamins, phyto nutrients and carbohydrates, it becomes the best source of post workout meal for endurance athletes. To replenish their glycogen, help in relieving cramps and overall calming effect to the body. One reason have it in your dinner menu.

Too much of anything is not good, so do eat your rice but at timings & combinations which will help you burn it all.

Best time: Morning, Lunch, Post workout, Sick, Dinner ( Combine it with a protein or fibre rich food to get the best taste and results).

Another question that often comes to me from my clients is which rice to have?Will give you more info on types of rice in the next blog.For now, opt for the white rice, husk removed and hand polished. As all of this retains the necessary nutrients in the white rice.

August 22, 2018 By Mitali Ambekar 5 Comments

GHEE-For a healthier and beautiful life!

I am not sure how many of you understand what’s ghee? Its homemade pure butter made from milk, preferably cows

Reading the title of this article you must be thinking Have I lost it?. How can Ghee give you a healthy and beautiful life? But, it’s true it can.

Ever since my childhood days I have enjoyed my meals with Ghee and the trend continues even today. Having said that let me clarify that despite having Ghee I have always been lean. Many would attribute this to my genes. Well, no it’s not because of my genes but, largely due to the lifestyle and the food I eat. However, I have come to realise this only now, as a nutritionist. And, a major contributor to my lean and mean body is GHEE.

You would wonder how could that be possible? Believe me it’s no rocket science. Ghee has been an essential part of our cooking and food from ancient days. Our grandparents ate loads of Ghee and yet had no health issues or any kind of blockage in their heart etc. and the best part is they were healthy in every which way- physically and mentally.

Cut to the present times: When I as a nutritionist recommend people to have ghee with their food on a daily basis they are pretty shocked. Some even give me dirty looks as though I have said something that I shouldn’t be saying. Most are worried and ask questions such as how will ghee make me healthy? Ghee is so unhealthy, your cholesterol levels can go up, it can give us heart ailments like a blockage, and certainly it cannot reduce my weight and make me thin. These questions are natural because in the last one decade, we have been told to avoid foods full of saturated fats including ghee because they would cause heart attacks.

Well, you will be surprised to know that this is not true. In fact, research has indicated that the frequency of heart attacks, high cholesterol levels, joint pain, etc, occur more due to the exclusion of ghee or cutting down on it on a daily basis. A 2010 American Journal of Clinical Nutrition meta-analysis that looks at many studies and was done by researchers at Harvard concludes, the evidence linking saturated fats to a higher risk of heart attacks is not convincing.

Let me clarify your doubts and explain to you the properties of ghee, so you understand why it is good to have ghee for your health. Ghee comprises of short, medium and long chain fatty acids, both saturated and unsaturated. It also contains the most healthy and popular fats-Omega 3 and Omega 9 which are also known as essential fatty acids. Ghee also contains Vitamins A, D, E and K. Ghee when prepared from cow milk provides us with the highest natural sources of CLA (Conjugated Linoleic Acid) which helps you to mobilize the stubborn fat in your body to energize you.

Ghee helps one in many ways. It is known to give longevity. Its elemental qualities balance the aging characteristics by enriching the living body.

For centuries now, Ghee has been used as a digestive and an elimination aid to rejuvenate one’s life. It gives one energy, sexual vitality, healthy skin and eyes. Can be used as a lubricant or joints and for alkali sing the blood.

The purity of ghee allows it to penetrate deep in the membrane (protective covering) of cells and nourish when it passes through it.

This is one of the reason that vitamins and minerals from food cooked in Ghee are considered much healthy. The assimilation of the nutrients in the body increases when suspended in a ghee matrix. Due to these inherent properties that ghee possesses, many herbal preparations use ghee as their main carrier oil.

SO all those who have kept ghee aside due to the fear of heart ailments and other health issues, get it back into your daily food routine and see the difference. Believe me you will only feel healthier and beautiful.