Why I Love Mangos


Mangos Health Benefits  –  Prevents Cancer, Lowers Cholesterol, Clears the Skin, Improves Eye Health, Helps with Diabetes, Improves Digestion, Boosts Immune System

Mango Nutrition – One cup (225 grams mango) contains:

  • 105 calories
  • 76 percent vitamin C (antioxidant and immune booster)
  • 25 percent vitamin A  (antioxidant and vision)
  • 11 percent vitamin B6 plus other B vitamins (hormone production in brain and heart disease prevention)
  • 9 percent healthy probiotic fiber
  • 9 percent copper (copper is a co-factor for many vital enzymes plus production of red blood cells)
  • 7 percent potassium (to balance out our high sodium intake)
  • 4 percent magnesium

Calling All Vegans!

Feel tied. Often we are too busy and do not eat enough protein.

Protein amounts for various foods for Vegans:

  • Quinoa, 1 cup, cooked: 8 grams protein
  • Buckwheat, 1 cup, cooked: 5 grams
  • Oat bran, 1 cup, cooked: 7 grams
  • Rolled oats, 1/2 cup, cooked or raw: 5 grams
  • Sprouted grain bread, 2 slices: 8 grams
  • Tempeh, 3 ounces: 17 grams
  • Tofu, 4 ounces: 12 grams
  • Edamame, 1/2 cup, shelled and steamed: 9 grams
  • Almonds, 1 ounce (about 1/4 cup), raw: 6 grams
  • Peanut butter, 2 tablespoons: 7 grams
  • Hemp hearts (shelled hemp seeds), 3 tablespoons: 10 grams
  • Nutritional yeast, 2 tablespoons: 8 grams
  • Lentils, 1/2 cup, cooked: 9 grams
  • Chickpeas, 1/2 cup, cooked: 7 grams
  • Black beans, 1/2 cup, cooked: 8 grams
  • Seitan (wheat protein), 1/3 cup, cooked: 21 grams
  • Broccoli, 1 cup, steamed: 3 grams
  • Kale, 1 cup, steamed: 3 grams
  • Collard greens, 1 cup, steamed: 5 grams
  • Hummus, 1/4 cup: 5 grams

Healthy New Goals

Make a plan to be more active during the year. Go walking, swimming, sledding, ice skating, skiing or workout to aerobic exercise. Exercise to videos or the gym and have fun playing physical games. Be the person to dance at parties, and pull friends on to the dance floor.

Keep reminding yourself not to overeat and remember it is ok to be a little hungry.  Find new hobbies and projects to keep busy, redecorate inside and out.  Make your home and office look fresh and new.  Your projects will give you a workout while having fun.  Paint your kitchen, clean out your closets and cabinets, it feels great to be organized.

Always drink lots of water hot or cold throughout the day.  Snack sensibly this will take the edge off your hunger cravings. When you don’t have time but you want something to eat, try a piece of sugar-free gum.

At the next party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages.

Move your socializing away from the buffet or appetizer trays. Don’t rush to eat. Socialize before you eat. Then do not sample everything on the buffet. If you don’t love it, don’t eat it. Start with the veggies, fruit, salsa, or a small handful of nuts. Avoid cheese, cream sauces, gravy, butter, and whipped cream.

Make time for long walks, call friends, laugh deeply and get extra sleep this year.

Healthy Recipes:  http://www.pinterest.com/pamelaprentice/pam-prentice-2020-food/

Dance and move to the music “Happy” – https://www.youtube.com/watch?v=y6Sxv-sUYtM&feature=kp – by Pharrell Williams