Mangoes; The fruit of Love and Life

They live; they know; they feel; they see.
Their spirits light the golden shade
Beneath the giant mango-tree. - Charles Kingsley

My official favorite fruit is undoubtedly the exotic delicious and fantastically juicy mango. Hailing from the foothills of the Himalayas of India where it has been around for over 4,000 years, it is considered the symbol of love and life. Heck, even the Buddha himself found solitude in a mango grove.

But apart from just being absolutely scrumptious with its creamy, smooth, silky texture and ambrosial flavor, what are the mangos health benefits that are so great as to deem it "The Symbol of Love and Life" in such a spiritually forward world as India? Let's take a look shall we?

Firstly the Mango's a vitamin powerhouse and a small mango contains ;

• one quarter of your daily requirement of Vitamin C
• nearly two thirds of your daily quota of Vitamin A
• great source of Iron
• Good amounts of vitamin E and Fibre
• a rich source of potassium
• good amounts of Vitamin K, phosphorous and Magnesium

Secondly the Mango is a powerful anti-oxidant food and one of the one of the best sources of betacarotene, quercetin and astragalin. These are powerful antioxidants that neutralize free radicals. Free radicals can damage cells and lead to heart disease, cancer, premature aging and degenerative diseases.

Thirdly studies have shown that Mangos may lower cancer risk due to a dietary soluble fibre called pectin which is found in the fruit. Scientists have found that pectin binds and inhibits a protein called Galectin 3 which plays a role in all stages of cancer progression. Due to its being a valuable source of fibre it's also believed to prevent against cancers of the gastrointestinal tract.

Fourthly, In chinese medicine mangos have long been use as a yin tonic due to their sweet and sour taste and cooling energy. They have been used to treat anaemia, bleeding gums, cough, fever, nausea and to aid weak digestion.

To finish up Mangoes are also rated as medium on the Glycemic index which means when it comes to spiking insulin, Mangoes will only raise it moderately, making them a healthy addition to a body beautiful diet. They are such a versatile fruit their exotic flavor and fleshy texture makes a delightful addition to many sweet as well as savory dishes. For a hot summers day here is a recipe for a carribean shrimp and mango salad that is so delicious you'll wonder how it could possibly be healthy (but i assure you, it is) ;

CARIBBEAN SHRIMP AND MANGO SALAD

Ingredients:

  1 pound medium shrimp, cleaned

and deveined

  Salt and pepper to taste

2 cloves garlic, finely chopped

2 tablespoons vegetable oil

1 15-ounce can black beans,

rinsed and drained

1/4 red bell pepper, cut into

strips

1/4 red onion, halved and then

thinly sliced

1 ripe mango, peeled and cubed

1/2 cup citrus-flavored vinaigrette

dressing

1/8 teaspoon ground allspice

  Dash cayenne

6 cups mixed greens

Directions:

• Pat shrimp dry with paper towels. 
• Cook and stir shrimp with garlic in oil in skillet over medium-high heat until done, about 5 minutes. 
• Remove from skillet and place in large bowl. 
• Add remaining ingredients except mixed greens, and toss to combine ingredients. 
• Just before serving, gently toss with the mixed greens. Serve immediately.

Snack Time

I love to snack. i really cant go through the day without snacking at least once between my main meals, and i'm not alone o this trend. It safe to say snacking is an integral part of most peoples diet. I find the need to snack on something, stems more from boredom than from hunger. Something to do when life is slipping into monotony. Now that's not to say snacking is bad for you, on the contrary i think when the right foods are chosen, it is a great way to sustain your energy throughout the day and keep your metabolism fired up and revving along. When snacking is detrimental to your diet is when a coffee and doughnut, or a bag of chips, or candy is the go to snack of choice. Then we have problems!! You'll be on that insulin roller-coaster again of energy highs and slumps that you just cant seem to get off.

So what does make for some yummy acceptable snacks you ask, that are not going to add unwanted lumps and bumps to your butt and thighs?

Well here are just a few of my personal favorites and just remember i still recommend always teaming a protein with a carb even when it comes to snacks;

• Apples and peanut butter
• Raw Almonds and a slice of cheese 
• Pineapple and Cheese cubes
• Greek Yogurt mixed with nuts and berries
• Banana and peanut butter smoothie (any fruit smoothie really , homemade of course from natural ingredients)
• Hummus and Vegetable crudites
• Frozen grapes and cheese
• Smoked salmon and cream cheese
• Boiled eggs seasoned with some Mrs. Dash on rice cakes
• Guacamole and flax crackers
• Small sprouted grain tortilla grilled cheese

These are just examples of some healthy options to chow down on when boredom or just as sustainment until your next meal!! There are some many more options out there that are far healthier than a 100 calorie bag of chips ahoy or  sugar laden granola bars and all that other garbage that pretends to be healthy snacks food. So always have some healthy yummy foods on hand and then snack your way to body beautiful :)

Getting into Fitness ; Running

When I was in my teenage years where I no longer engaged in sports like Gaelic football and basketball and Relay races, and my fitness level dropped considerably. Sure I still worked out from time to time with weights but my cardiovascular activity was close to non-existent. So when a mere jog down the street would have me huffing and puffing and gasping for air I was convinced I was just not born to be a runner, and all those people who entered marathons or ran miles everyday just must have had a different lung capacity than I did. I would never be a runner.


Then something happened. Unbeknownst to myself, a few months ago, I started using the elliptical machine in my gym. I started a morning routine at a moderate pace and resistance for twenty minutes and as the days passed I would gradually up the resistance and pick up my pace and I noticed I was beginning to finish the twenty minute workout with a lot more ease then I began! Then one morning I came into the gym and all my lovely elliptical machines were in use and all that was available was a damn treadmill. I wanted to make sure I would sweat like I did on the elliptical so I got on and decided I’d give running a try and just see how long I could stay on. (Now bear in mind, the last time I had tried running on a treadmill, I could only stay going for two minutes before I would decrease to a walking speed again.) So I began at a speed of about 5.5 and off I went. The first five minutes past… phew that was easy.. the next five minutes passed.. I had done ten minutes without stopping once? I even still had my breath. I kept going to fifteen minutes..okay.. I think I could do the twenty. I kept running for another five minutes and when I saw the little timer read 20:00.. I was elated. I had ran non-stop for twenty minutes. This was quite a breakthrough for me! Maybe I could be a runner? Maybe I was not short-changed when God was handing out hearts and lungs. Fitness was achievable.


Since then I have taken my running excursions outdoors, (which Is a completely different experience to a treadmill) and I now can run just under three miles. And this is all in the space of a few months!! I went from finding it difficult to run one whole minute, to being able to run a few miles. It’s a great feeling! And I realize the key is to start slow. I didn’t know at the time but my elliptical sessions were helping me build my fitness level in a gradual way. Who knows I may one day even enter a marathon!




If you are interested in adding running into your life as a way to get fit here are a few key things to remember;


1) Start slow. You can’t expect yourself to be able to run long distances for long amount of times in the beginning. One minute running, one minute walking alternations are the best way to start. Or like I did, you can begin on something a little easier like an elliptical machine to get your heart pumping and used to cardiovascular exercise.


2) Buy proper running shoes. I’m serious about this one. The first time I ran outside in New Orleans, I was wearing aerobic shoes and my knees ached for days after. I purchased a pair of nike runners that are super comfortably and they really make all the difference when it comes to running.


3) Buy a pedometer or something to track your progress. Try and beat you last record everyday by just a little. It will keep you motivated.


4) Stretch your muscles before you run to prevent any injuries.


5) Make sure to drink at least 20 oz of water about twenty minutes before your run so you won’t become dehydrated, especially in summer.


6) Have your breakfast (or whatever meal pertaining to the time of day) 45 minutes to 1 hour before your run. Pick Low GI carbs like oatmeal, sprouted grains, vegetables, fruits like apples and berries and a protein ( eg. oatmeal and berries, Greek yoghurt with berries, scrambled eggs in a sprouted grain tortilla, apples and peanut butter etc.) as it will help sustain you through your run. Some people think running on an empty stomach will help them lose weight but I have found any workout on an empty stomach will have me exhausted half way through and won’t make for an effective workout.


7) Replenish your body after the run. Drink more water and eat something like a shake that will digest easy and replenish your muscles glycogen stores. I usually have a banana and peanut butter smoothie or some other kind of fruit smoothie. But it is so important that you remember to eat or drink something after your workout every time. It makes or breaks your workout.


8) Enter a marathon. For some people entering marathons is a good way to get them motivated. When you have a goal you have something to work towards and you will feel so accomplished when you have completed it.






These are just some steps to get you started on your running regime. There are many places on the internet that will give you a running schedule for beginners so you can build your fitness level at a gradual comfortable pace. So what are you waiting for, get out there and start running your way to body beautiful!






I just want to mention my friend Rachel who has entered a half marathon benefiting Leukemia research which will take place Oct. 2nd In Florida. She is running on behalf of her brother Daniel who died last year of Leukemia. You can read her blog here at www.runningfordaniel.blogspot.com. It is a great cause and I just want to say Good Luck Rachel