Mitali Ambekar Archives

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.

November 4, 2017 By Mitali Ambekar 5 Comments

Are you running the Marathon? Here is your guide to training

Running is fun and enjoyable be it a trail run or a marathon.

You want to do it but are in a dilemma how to go about it?

Are you a beginner?

Never run before or haven’t run in a long time?

Have you signed up because your friends are running?

Have you taken this up as a challenge to test your own endurance or just to improve stamina?

We have just one month to go for the Mumbai Marathon. Most start training a month ago thinking it’s such an easy thing to do. More often than not an individual is of the opinion what’s the big deal about long distance running? It’s just running after all and I can probably do it easily if I have my ear plugs on with music flowing into my ears.

But, before you start on your running regime, one important thing you need to do is to motivate yourself. Building mental strength is key to any endurance sport and marathon is no different. It’s one thing to begin training and another thing to stay motivated every day and continue that training. Staying motivated and developing a proper mind set helps you to enjoy your training thereby enabling you to cross the finish line with a smile on your face. Finishing a marathon is a great accomplishment and you can be one of them.

But, training is challenging and you need to train well without damaging your body is very important. If you start running without taking any precautionary measures, your body is most likely to go through a lot of damage in the future. Motivation is not enough, having the right goals and reasons for running is equally important to be successful.

Learning and following some basics will help you get started. All you have to do is just follow these guidelines.

1. RUNNING

You begin with small strides. How much you run can be gradually increased depending upon your level of physical fitness. Beginners should start with Interval training- wherein you run in high speed for 2-3 minutes followed by 1 min of cool down at less speed. Then repeat the high intensity for 2-3minutes on a slightly higher speed than the previous time. Continue this for about 15-30 minutes. This routine should be practised 2-3 times a week and then follow it up with a long run once a week. After the run you should also do proper stretching on all the days. Most of you out there who have already been training for a while and are at an Intermediate level of training can start increasing their speed and distance slowly over a period.

2. NUTRITION

Nutrition plays an important role when you decide to run a marathon. The most important nutrient being Carbohydrates which provides the fuel runners need and for glycogen storage (glucose in stored form). Carbohydrates should be about 50-60% of your meal on normal days and 60-70% of your meal a day prior to the long run days (Carbohydrate loading). Protein should be about 10-20% of your regular meal. Add on nutrients can be antioxidants, Vitamin C, E, being one of the best. Apart from antioxidants they have special properties like anti- viral, increases immunity (Vit C), muscle relaxant (Vit E). All these nutrients are necessary for your body as they are your fuel to run (carbohydrates & proteins) and also help your recover well (all of them). Other than this even Electrolytes are necessary to avoid cramps which can be a major issue for a runner. Best electrolyte source can be a sports drink like Enerzal or electrolyte drink; these can be used while running. Post the run bananas are the best form of electrolytes and Carbohydrates. Some runners can even have them on the way if need be.

3. STRENGTH TRAINING

As was said in the beginning most who sign up for a marathon usually just run. But, it is not so. If you have decided to run a marathon then you should also be including strength training as a part of your exercise regime for marathon training. The benefits being that it can prevent injuries and reduce effect of hard surface on the joints and ligaments which otherwise can be painful for some. Also for better performance example- the last sprint in the run to finish your marathon.

Exercise well. Other than that your core also needs strengthening as it maintains your stability, posture and balance, all of which is necessary to run faster and again avoid injuries. You can opt for strength training for about 2-3/wk. possibly under someone’s guidance.

4. HYDRATION

Hydration is another very important aspect in marathon training. If your body cells are dehydrated, they will not work well for you and will not give you the required energy to run. Therefore, having water regularly before, during and after the run is necessary. A day prior the event the way you do carbohydrate loading , do water loading too, so have double the amount of water than usual. Have water about 20-30 minutes prior to the run, during the run you can just keep sipping on water every 15-20mins depending upon individual requirement. After the run, hydrate yourself well again. If need be you can even opt for sports drinks for long runs, as that will provide your body hydration as well as energy too.

5. RECOVERY

It is important to recover well as your body’s tissues and cells should be ready for the next day’s work (office and exercise). Thus, one should always keep a gap of a day or so in between your running days may be alternating it with strengthening. One rest day in a week is also necessary where in no exercise of any sorts is done on that day. Nutrition matters a great deal in recovery, as discussed above. But, do not indulge on the rest day. Keep it moderate.

6 .PROPER GEAR

Last, but not the least. Appropriate gear is an important aspect for running a marathon. Shoes are one of the most important gears. You should go in for the right running shoe which fits well. People with flat feet should go in for insoles. Your next important gear should be your clothing. Anything that is very loose and baggy style should be avoided as it can slow you down or come in between while running (loose track pants). It can even cause rashes on body at times. Sweating can also make thick clothing heavier. One should opt for light clothing for running, like a dri-fit T and shorts or tights.

Anyone can follow these guidelines and run a marathon. But, everybody should consult a medical practitioner for any health issue or previous injuries if you have or had one.

August 29, 2017 By Mitali Ambekar 26 Comments

Fox nut – The Lotus Seeds and 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 all over again and nothing had changed. I still hated and wondered why do people eat it, what do they like about it?

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

Fox nuts are lotus flower’s seed. It is grown in water and is largely found in India and know as ‘Makhana’ here. Also found in Korea, Japan and Russia and known as ‘Gorgon Nut’ there. It is also known as Euryale Ferox. This is an Asian water plant and is mainly cultivated for its edible seeds which look like popcorn.

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

Fox nut and its beneficial attributes:

Fox Nuts are considered superior to dry fruits such as almonds, walnut, cashew nut and coconut in terms o sugar, protein, ascorbic acid and phenol content

It is high on anti oxidant and thus acts an anti-aging food, helping in preventing white hair, wrinkles, premature ageing etc.

It is high in fiber and so helps to avoid constipation. They help the body to flush out the waste and thus prevent the accumulation of toxins

It is also an aphrodisiac, thus 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 too.

It helps in controlling palpitation and insomnia as it has calming properties

It helps in reliving arthritis- numbness and pain in joints

As it is has astringent properties it also helps cure diarrhea and have better appetite.

It strengthens the body and reduces burning sensation and quenches thirst.

These nuts are a type of seed that could be included in the daily cereals or soup to maintain good health. Since it has good amount of protein it is considered apt snack for vegetarians. But, because it is neutral in taste, usually no one prefers to eat it raw.

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

1) Heat 2 tspn of homemade ghee in a pan.

2) Add salt and turmeric and stir it for some time. You can even add red chilies, curry leaves and mustard seeds to it.

3) Add Fox nuts to it and roast for some time.

Best snack with your tea/ coffee or in between snack.

It is even eaten as a fasting food in India as it considered a 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.

June 30, 2015 By Mitali Ambekar 5 Comments

Cashew Nuts & it’s benefits

Cashew nuts are favourites of all. It’s a nut that is easily available and used for all occasions. It can be carried in your pocket and popped into the mouth as and when you feel hungry as the fat content in it keeps you full for a longer time and refrain you from snacking on unhealthy refined foods.

A fruit that is native to Brazil was brought to India by Portugal explorers and today it’s widely grown in the coastal areas.

Despite it being a healthy food, people are often scared of consuming cashew nuts because it is considered to be high on fats and hence not to be eaten often. Especially those suffering from any kind of heart ailment keep cashews away.

I would say these are all myths and would like to clarify that Cashews are safe to consume from a health perspective. It consists of healthy mono unsaturated fatty acid, Oleic acid which helps to lower bad cholesterol LDL and increase the good cholesterol HDL.

Cashew nuts also consists of some of the B complex Vitamins like Pyridoxine, Pantothenic Acid, Riboflavin& Niacin. All these play a major role in the metabolism of Carbohydrates, Proteins & Fats. Alongside it has individual health benefits such as Pyridoxine helps to protect the heart by inhibiting cholesterol deposit.

Niacin helps against Dermatitis- a skin infection, Pantothenic acid helps relieve your stress and gives you good skin & hair. Riboflavin prevents acne and gives you healthy eyes.

Cashew nuts have benefits in abundance so why would you want to keep it aside? It is high on calories but, as one should work on the quantity and timing and you will gain a healthy heart, good skin, healthy eyes and anti-stress properties.

Cashews are best to be had as a snack. Roast them and have about a fistful in between the meals, pre or post workout, during or after a trek or game.