Friday, February 18, 2011

6 Fruits and Veggies: High Fiber, Low in Calories

Great way to keep your weight down by snacking on these fruits and veggies - all are high in fiber, low calorie, packed with nutrients, low in sodium and bursting with flavor!

1. Artichoke : (1 cup): 8 g fiber, 87 calories.
   Frozen artichokes have nearly as much fiber as fresh ones.

2. Raspberries: (1 cup): 8 g fiber, 64 calories.
    High in cancer fighting ellagic acid.

3. Pumpkin (1 cup, pureed): 7 g fiber, 116 calories.
    Provides a rich source of alpha and beta carotene.

4. Brussel Sprouts (1 cup): 6g fiber, 65 calories.
    Brussel Sprouts have more protein than most veggies.

5. Pear (1 medium): 6 g fiber, 103 calories.
    Pears are high in soluble fiber, which lowers cholesterol.

6. Kiwi (1 cup): 5 g fiber, 110 calories
    One kiwi provides 273% of your daily Vitamin C needs.

What are YOUR  favorite go-to healthy low calorie snacks? Let me know!

Wednesday, February 16, 2011

Ten Health Reasons Why Mangoes Are Magnificient!

Ten Health Reasons Why Mangoes Are Magnificent! 

Mangoes are a  widely known as the "king of fruit" for a reason.  It is regarded as a valuable item of diet and a household remedy. It is rich in amino acids, vitamin C and E, flavonoids, beta carotene, niacin, calcium, iron, magnesium and potassium.

 1.  Anti cancer: The phenols in mangoes, such as quercetin, isoquercitrin, astragalin, fisetin, gallic acid         and methylgallat, along with abundant enzymes, have cancer-preventing capacities.  Mango is also high in pectin, a soluble dietary fiber.  Scientists have identified a strong link between high   fiber intake and a lower risk of cancers of the gastrointestinal tract. A cup of   sliced mangoes (around 165 gram) contains 76 percent of the needed daily value of vitamin C, a   potent antioxidant which helps protect cells from free radical damage and reduces risk of cancer.

   2.   Eye health: One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A,       which promotes good eyesight. Eating mangoes regularly prevents itching and burning of the eyes, refractive errors, softening of the cornea and eye dryness.  

   3.  Digestive health:  Mangoes contain digestive enzymes that help break down proteins and aid          digestion. It’s also valuable to combat acidity and poor digestion because of an enzyme found in  the fruit which soothes the stomach. Due to the high amounts of fiber found in mango, it can be  helpful in keeping you regular, thereby helping or preventing constipation.

                In India, a decoction of the mango peel is given to people with inflammation of the stomach       mucus membranes. Eating one or two small tender mangoes in which the seed is not fully     formed with salt and honey is found to be very effective medicine for summer diarrhea,               dysentery,, morning sickness, chronic dyspepsia, indigestion and constipation.

   4.  Skin health:   People with acne will benefit from eating mangoes as well as using it as a face mask.        Just remove the mango pulp and apply it on your skin for about 10 minutes, then rinse it off  with water. Eating mangoes regularly makes the complexion fair, soft and shining.

   5.  Regulates Insulin levels:   Mangoes help normalize insulin levels in the blood. The glycemic index of   mango is low, ranging between 41-60.   Boil a few mango leaves in water and allow it to  saturate through the night.  Drink the filtered mango juice leaves in the morning for a diabetic  home remedy.

   6.  Sexual health:  There is an abundant amount of Vitamin E present in mangoes that helps to               regulate sex hormones and boosts sex drive.

   7.   Beneficial for anemia:  Due to their high iron content, mangoes are beneficial for pregnant women    and people with anemia.  

   8.  Boost memory:  Mangoes are useful to children who lack concentration in. It contains Glutamine acid, which is good to boost memory and keep cells active. 

   9.   Avoid heat stroke: Unripe mangoes, a rich source of pectin, when steamed and juiced with cumin      (jeera), rock salt and sugar, provide an excellent remedy for heat stroke and heat exhaustion in  summer.

  10.   Weight gain: Mangoes can be beneficial for people wanting to gain weight. A 100 gram of mango      contains about 75 calories. Also, raw mangoes contain starch which gets converted into sugar as the fruit ripens.  Eating a mango with milk (rich in protein) can be very helpful in weight gain.

Mangoes can be eaten both raw and ripe. Mangoes are a terrific source of essential vitamins and minerals. Including mangoes in your daily diet can benefit your health more than your usual non fiber diet.