The Goodness of Mango..

Mango, “the King of fruits,” as it is known, is unique in its wealth of nutrients and richness of flavour. Its unique sweetness is loved by children & adults equally.

DID U KNOW??


That Mangoes help in losing weight: If you wanting to look lean, mangoes are the way to go. This versatile fruit is packed with nutrients, it is a fleshy, stringy fruit, which is full of fiber and is a snack guaranteed to keep you feel.


Its Health Benefits:

• Mangoes are a superior source of beta-carotene. In fact, they are one of the top beta-carotene providers you can eat. Consuming large amounts of this antioxidant has been linked to a reduced risk of some forms of cancers. Mangoes are great sources of concentrated nutrients. So if you want to reduce your calorie consumption, mangoes are your first choice.
• Mangoes are rich in another carotenoid called lycopene, which is a potent antioxidant. Lycopene works to protect cells and suppress tumor growth.
• One need not have too many mangoes to get the right amount of nutrition. Just one mango provides almost an entire day’s worth of vitamin C. Unlike many other fruits, mangoes contribute several B vitamins and the minerals calcium and magnesium. Thus, it makes bones strong & also strengthens ones immune system
• It is rich in Vit A & E- thus it prevents Heart Disease
• It is rich in Iron - thus is beneficial for those with anaemia. It is also recommended during pregnancy & during the time of menstruation, esp. for those suffering from heavy bleeding
• It improves memory, concentration, and prevents nervousness& anxiety -  thus it is often recommended for growing children and students
• Daily consumption of mango makes the skin complexion bright and converts skin tone in soft and supple form.

So Eat Mangoes - guilt free this Summer..

An Apple A Day Keeps The Doctor Away...

HOW MUCH TO EAT: A medium apple weighs 100g (no core); an average glass as snacks , in fruit salads, grated on to cereal, as juice, baked, or stewed.

MAXIMIZING THE BENEFITS: Flavonols, especially quercetin, are well absorbed by the body. Eating fresh apples will maximize flavonol intake. Stewing can reduce levels by up to 70% as flavonols leach into cooking water, So eat the cooking juice too. Limit peeling as flavonols concentrate near and in fruit skins.

KEY BENEFITS:

1. The flavonol quercetin, which is found in apples, is one of the most potent antioxidants of flavonoids. Quercetin also has anti inflammatory and anti-cancer actions.
2. Eating plenty of apples reduces risk of developing lung cancer.
3. Quercetin reduces risk of stroke...

Thus its truly said, An Apple A Day Keeps The Doctor Away...

BLACK TEA...

Black tea is made by fermenting leaves of the tea plant Camellia Sinensis
Its strong antioxidants give black tea its characteristic colour and flavour.

TO MAXIMIZE BENEFITS:

Brew tea for at least a minute to maximize the release of flavanols. Adding milk does not affect absorption. The phenolic compounds in tea can reduce iron absorption from non-meet foods, so do not drink tea with every meal. The fluorine in tea helps protect against tooth decay.

HOW MUCH TO DRINK:

Positive health benefits have been associated with drinking 1-5 cups of black tea, or decaffeinated black tea, daily.

MAJOR BENEFITS:

1. Flavanols are the main phytochemicals in black tea. Simple flavanols are transformed into complex transformed into complex flavanols are transformed into complex flavanols (thearubigens and theaflavins) during the fermentation process.


2. BONE HEALTH: A study of 1,256 women in the UK aged 65 to 76 found that regukar tea drinkers had regular tea drinkers had significantly stronger bones than non-tea drinkers, suggesting that tea flavonoids may influence bone health.


3. CANCER: A study of 35,369 postmenopausal women in the US indicated that those who drank two or more cups of black tea daily had 40-70 percent lower rates of digestive and urinary tract cancers compared to those who rarely drank tea.


4. HEART DISEASE: A number of population studies links high flavonoid intakes, especially from a reduced risk of heart disease and stroke.
   

DRINK YOUR WAY TO HEALTH... ONE CUP OF GREEN TEA!!!

Green tea is known for its Antioxidant strength!!! It is produced by steaming the leaves of the tea plant Camellia Sinensis.

BOOSTING THE BENEFITS:

The flavanols in green tea are very soluble and are absorbed well by the body. Allow to brew for at least a minute for maximum release of flavonoids into the hot liquid.

HOW MUCH TO DRINK:

Just one cup of green tea can lead to a significant increase in antioxidant activity in the blood.

[P.S. : Four to five cups may give optimal benefits.]

VITAL BENEFITS:

Epicatechin flavanols, the main phytochemicals in green tea, have been shown to have antioxidant, antithrombotic, antibacterial, antiviral, anti-cancer, and immune system regulating effects.

ROLE:

HEART DISEASE: Drinking green tea regularly may significantly lower cholesterol levels. This may be explained partly by flavanols’ ability to inhabit cholesterol absorption into the body.

CANCER: A study indicated a link between drinking green tea and a reduced incidence of cancer of the oesophagus and stomach. Another study found that drinking green tea inhibited the development of blood vessels needed to support the growth of cancerous tumours.

TOOTH DECAY: Flavanols may protect against tooth decay by inhibiting the bacterial activities that lead to a built-up of plaque.

EAT IN MODERATION THIS DIWALI...

Well, it’s that time of the year again. Festival time, which means mithais, lots of eating out, rich food and sheer indulgence. Wonderful. But by the end of it, we are also wonderfully stuffed.

True, it’s just for this month, but we can make the best of the festive season, along with making the best of ourselves. We just need to know what to eat – and more important – how to eat it.You can and you must indulge. This is the time for it. But there’s a key to keep in mind – moderation With a little planning, you can eat out without blowing your diet

How? The trick is to eat small quantities of whatever you want to eat, and eat it in a balanced manner. It isn’t necessary to eat butter chicken or pasta in cream sauce every time you go out. Have that on one day, and juggle between salads and grilled / baked dishes, or just roti and seek kababs or tandoori chicken / paneer otherwise

Healthy starters

If you’re out for drinks and dinner, then have salads instead of peanuts with your drinks. “Peanuts, chips and so on are avoidable. Fresh cut salad like cucumber and carrots and celery with dips is better. It will fill up your stomach a little and help you not overeat
Deep fried appetisers are a complete no no. Boiled, broiled or roasted are better options. Add a soup to your meal. Not a creamy one but a clear broth that is healthy, filling and delicious.

Balanced Meals

Always select food that is either steamed, poached, roasted, broiled, boiled, grilled or baked.
Beware of any dish that is described on the menu with these words: cream sauce, butter, makhani, oil, au gratin, breaded, kofta, alfredo, battered or batter-dipped, crispy, cheesy, malai. These dishes are notoriously high in calories. Also, banish buffets. When we’re given more choices, we tend to eat more. Order a la carte. If you’re fond of Italian food, go for a tomato sauce-based pasta instead a cream-based one. Also, a pasta should not be your complete meal. Add grilled sandwich and some salad on the side. It will limit your flour and cream intake and will be a balanced meal.

Daily bread

A plain tandoori or roomali roti is the best bet with an Indian meal. Avoid lachcha parathas, stuffed rotis, naans and butter naans. There’s too much flour, ghee, butter or oil in those. If you must have it, have only one. But then have it with grilled or tandoori food and maybe just a little dal.

Sweat it out

Curtail your regular workout if you must, but exercise daily. Do some breathing and bending and stretching exercises for at least 10-15 minutes a day. It will help keep your metabolism going as usual. Start your day with a glass of lukewarm water and lemon. It helps your digestion and cleanses your stomach.

Multi meal course

Small meals at regular intervals will not only help you stop indulging, but also make sure you’re satiated. Eat smaller meals during the day if you’re dining out. Just be sure you don’t eat too sparingly so that you’re so famished by dinnertime that you overeat. Have a small, healthy snack in the evening to quell hunger if you’re going out for dinner

INTERESTING FACTS ABOUT CHOCOLATES...

DID YOU KNOW…?

Chocolates are easy to make, easily available and beneficial to health, if taken in moderation.

Listed below are few reasons to indulge!

1. Chocolates build immunity by stimulating the secretion of endorphins, which in their turn stimulate the body to produce powerful antibodies.

2. Chocolates help cut cholesterol. Chocolate is a plant product, hence it contains zero cholesterol, thought it does have calories.

3. It is a powerful fatigue fighter and instant energy booster.

4. It helps fight depression by increasing the level of serotonin, the hormone that helps fight depression

5. Chocolate is beneficial to heart as it possesses phenolic compounds which reduces coronary heart diseases

6. Chocolates are a natural analgesic which helps reduce pain.

7. One plain chocolate bar has more protein than a banana and we all know how nutritious bananas are!