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Mangoes- Can Mangoes Make You Fat??

Mangoes- Can Mangoes Make You Fat??

Mango, king of fruits, is a summer speciality and a storehouse of essential nutrients.  But as we know, too much of it can reverse its benefits. Eating a single mango is great for health but eating too many can lead to weight gain.

Mango Nutritional information Calories

  • 1 cup of cut mango 100 g
  • Calories100 kcal
  • Carbs 14 g
  • Protein 1.4g
  • Fat Negligible
  • Glycemic index ranging from 41-60 (safe enough to eat in moderation)

Health benefits of mangoes:

1. Mangoes help in digestion: Mango is rich in fibre and water content, therefore, it helps in preventing constipation while promoting regularity in the digestive tract, prevent constipation and keeping gut
healthy as well.

2. Mangoes lowers Cholesterol: Mango is rich in fibre, pectin and vitamin C, which helps in lowering serum cholesterol levels, specifically Low-Density Lipoprotein (LDL) also known as bad cholesterol for the body.

3. Mangoes help in asthma prevention: Mangoes have antioxidants and beta-carotene which help in the prevention of asthma. Mango contains a good quantity of beta-carotene.

mango-slice calories nutrition (1)

4. Mangoes help in improving bone health: One medium mango contains about 15 mg of vitamin K, which improves calcium absorption and promotes optimal bone health.

5. Mangoes help in improving eye health: Mangoes have a good amount of Vitamin A, which promotes good eyesight, prevents night blindness and dry eyes.

6. Mangoes help to boosts immunity: Good amount of vitamin C and vitamin A in mangoes, keep the immune system healthy and strong.

7. Mangoes help to prevent heart disease: The antioxidants, fibre, potassium and vitamin content in mangoes keeps the heart-healthy. 1 cup of sliced mango (100 g) contains 168 mg of potassium with 1 mg
of sodium, which makes mangoes good for the heart.

8. Mangoes help to prevent cancer: Mangoes are rich in beta-carotene and several compounds like quercetin, pectin, iso-quercitrin, astragalin, fisetin, gallic, etc in mango may also play a protective role
against prostate cancer, colon cancer, breast cancer and leukaemia.

9. Mangoes are good for skin and hair: Mangoes are good for your hair because they contain vitamin A, a nutrient required for serum production that keeps hair shinny and moisturised. Vitamin A is also
necessary for the growth of body tissues, including skin and hair.

Adequate intake of vitamin C, which 1-cup of mango per day can provide, is required for the building and maintenance of collagen, which provides structure to skin and hair.

10. Mangoes can be a very good pre-workout snack: Have a mango 30 minutes before your workout session so that you feel absolutely fresh and energetic to perform your best.

Do mangoes make you gain weight?

You might be thinking a lot about how mangoes help in weight gain or loss, but we have to remember that mangoes can also lead to weight gain if taken in excess amount. One medium-sized mango has approximately 150 calories, which means if you eat two medium-sized mangoes you consume approximately 300 calories. And we as Indians, usually like to have mangoes after meals. So, when you add mangoes to your diet, it surely means that you are adding calories without replacing them with something else from your diet. And these additional calories can lead to weight gain.

So, I advise to have mangoes in place of mid-morning or evening snacks, or take a chapatti less or reduce rice intake. One roti gives approximately 100 Kcals, 100g cooked rice, 120Kcals…so now you have to think what you have to skip a roti or one serving of rice if you want to enjoy this delicacy…!!

Hence, you can enjoy the delicious taste of seasonal fruit without worrying about the additional calories and weight gain.

7 Health Benefits of Drinking Enough Water

7 Health Benefits of Drinking Enough Water

In this article, Certified Wellness Coach & Lifestyle Physician Dr. Sandeep Jassal explains in a simple language about the amazing 7 Health Benefits of Drinking Enough Water.

Drinking enough water is essential for good health. This habit can potentially help you prevent many health conditions and even manage many diseases better. It is often an ignored aspect of our diet & lifestyle with all the attention on so many other things people seldom remember to drink water that often to fulfill their body’s biological needs of water.

60% of your body is composed of water. The vital biological processes of bodily fluids include the production of saliva, digestion, absorption, circulation, transportation of nutrients, and regulation of body temperature within the normal range.

Drinking-Water Regulates Bowel

In the regulation of the fluid levels in the body, the pituitary gland(also called the master gland) a pea-sized gland situated in your head just beneath the brain and behind the nose bridge, communicates with your kidneys and tells it how much water to shunt out of the body as urine or how much fluid to hold on for reserves.

When your body is low on fluids, the brain’s mechanism sends signals to the body’s thirst mechanism. And unless you are on some medications that are supposed to make you feel thirsty, you should listen to what your body is telling you and drink fluids in the form of water, milk, juice, coffee, anything except alcohol.

Given below are the 7 best health benefits of drinking enough water.

1. Drinking Enough Water Help You Stay Slimmer

 

Drinking Enough Water Help You Stay Slimmer

If you are trying to lose weight? Water can rev up your metabolism and it helps you feel full.
Swap calorie-rich drinks with the zero-calorie plain water, and drink a glass of water before meals to feel fuller.
Drinking enough water helps boost up the metabolism – and if your glass is chilled, your body has to work to warm the water up to the body temperature and burns a few extra calories in the process.

2. Water Boosts Your Energy Levels

Feeling tired, drained and depleted, boost energy levels with water because dehydration many times makes you feel tired. The right amount of water in the body helps the heart pump blood more effectively in the body.

And water helps blood transport essential nutrients and vital oxygen to your cells.

3. Lower Stress Levels With Water

Lower Stress Levels With Water

Your brain tissue is about 70% to 80% water. If your body is dehydrated, your mind is stressed. When you wait for thirst, you’re too late as you are already a little dehydrated.

Keep sipping water at work desk or carry a bottle along to reach the water targets daily

4. Water Helps Build Muscle Tone

Water Helps Build Muscle Tone

Drinking enough water may help lubricate joints in the body & helps prevent muscle cramping during & after exercise.

If you have had enough water, it is easier to exercise for longer and harder.

5. Water Improves Skin Quality

Drinking enough water hydrates skin cells and makes them plumped up, making your face look younger.
It improves blood flow and circulation and detoxifies the biological waste helping your skin glow.

6. Drinking-Water Regulates Bowel

Drinking-Water Regulates Bowel

Water is important for maintaining good digestion along with a good amount of fiber in the diet.

Water helps carry waste and passes it smoothly through the intestines.

In case of low water intake, your body re-absorbs all the water from the stools lying in your colon leaving them dry and making it harder to pass out.

7. Water Reduces Risk of Kidney Stones

The incidence of the formation of kidney stones is rising. One of the main reasons is said to be low water intake.
Water dilutes the waste particles, minerals & salts in your urine that may help form crystals leading to kidney stones formation.

Kidney stones are less likely to form in diluted urine thereby reducing your risk by drinking enough water.

How to Handle Social Events When You are On A Diet

How to Handle Social Events When You are On A Diet

For those who don’t know us, we are a team of highly motivated health professionals headed by me Dr. Sandeep Jassal & my better half that is dietitian Pallavi Jassal & we have a mission of sharing with you Researched, Reliable & Actionable health information from most authentic resources that goes hand in hand with out trademarked slogan that is ‘adding years to life & adding life to years’.

Let us come to the topic… It is a hard fact & let’s face it… partying is not an easy task when you’re trying to lose weight & are on a diet. At the same time, skipping a party is not an easy task either when you want to socialize.

Still, you don’t have to lose out on the pleasure of meeting & greeting your friends & relatives to remain on track on your diet plan and stay loyal to your weight loss goals. In order to help you party smarter, we bring you this list of tips to survive social events when you are trying to follow a diet.

One Plate Is Plenty

One Plate Is Plenty

Practice portion control by filling up your plate only once. Grab a bit of each delicacy you want to enjoy to satisfy your taste buds and then taste one bite each but do not eat all of that. Try to arrive late at the social event and certainly not on an empty stomach.

Take Your Time

Take Your Time

Eating slowly is a great trick to trick your brain and your body. As it takes your brain about 20 minutes to realize that you have eaten and to feel full, so the slower you eat, the lesser you will end up eating at the party.

Practice BYOF (Bring Your Own Food)

Bring Your Own Food

Yes! Bring your own food. Try taking a simple dish to share at the party or, if it’s a potluck event, contribute a healthy dish. If you do not get a healthy option being served on the menu there, you can always eat the food you prepared.

Tricks to avoid alcohol

Tricks to avoid alcohol

Alcohol simply can give a major setback to your fat burning capacity and is better to be avoided if you want to be successful in weight loss diet plan. If it is impossible to overcome the temptation, opt for a safer glass of wine in place of liquor or beer to cut back on calories. An average 12-ounce beer contains over 200 compared to one glass of white wine which typically contains only 65 calories.

Step Away From The Snacks

Lunchbox-Snacks-image

Try and resist the temptation to try all the snacks being served. Try to indulge in the most interesting conversation that considers snacking as a disruption and try to grab a seat where the service is the poorest and it is harder to access the food.

Dread The Bread

Dread The Bread

The worst of the belly inflating carbohydrates are found in the tempting basket of breads in a buffet. Breads, especially the non-whole grain ones, tend to contribute to insulin resistance and hence weight gain.

Put Fun Before Food

Fun Before Food

Change your mindset towards a party, you are no longer a child who would think of a party as a golden opportunity to eat or all sinful foods & drinks. Shift your priority to socializing. Eating snacks in moderation is fine, but don’t let the party-food become the focus of all your attention. Focus on the people instead, not the food.

Don’t enter the party hall on An empty stomach

happy attractive woman eats vegetable salad

Plan well in advance and make sure to eat a small snack or meal before the party starts so that you don’t feel bad about the guilt of overeating all the calorie-laden snacks. Get your pre-event meal rich with fibre & protein as both have high satiety value to keep you satisfied for long.

How to DETOX after Diwali or Festive season?

How to DETOX after Diwali or Festive season?

Looking for a simple home remedy to get rid of the heaviness, bloating & constipation? In this article, we are sharing an effective way to Detox after Diwali or Festive Season.

How to Detox after Diwali or Festive season?

You have been meeting friends and family and enjoying their hospitality or have been showing your hospitality. Healthy eating may have taken a back seat during the celebrations. And, now you are feeling bloated, constipation, tired or exhausted and guilty. Aren’t you??

Some herbal tea can help cleanse the body from within by behaving like a natural cleanser and laxative.

Herbal teas are undoubtedly one of the healthiest beverages on the planet. These are loaded with vitamins, minerals, and antioxidants that provide many short and long-term health benefits, including weight loss. Post-Diwali or after eating out too much, you would want to detox your body to get your digestive health back on track. Here comes the role of the herbal teas, such as ginger-basil tea, which is an excellent natural remedy for fighting the harmful effects of indulgence in too many crappy foods and also air pollution.

As the air around us is on the hazardous levels of air pollution, you need something that will not only protect your lungs from the toxic air during the festive season but also helps you burn calories, thus helping you stay fit and healthy. Taking herbal tea can help fight the cold, improve digestion, lower blood pressure, boost up metabolism and provide relief from stress and anxiety. Herbal tea is also good for your skin and hair.

Let me share the recipe of a herbal tea to help your lungs, detox your body and enhance weight loss:

Fresh Ginger and Basil tea for Detoxification, Weight loss, Healthy lungs and more…

Why Ginger?

– Ginger is one of the oldest home remedies that can help ease digestion, nausea and improve appetite.
– Very potent anti-inflammatory and antioxidant properties in ginger can help in relieving congestion and throat pain.
– Ginger tea boosts the immune system and detoxifies the body.
– Ginger is a great weight loss drink by helping you burn more calories.

Why Holy basil Tulsi?

Holy basil, or tulsi in Hindi, has immense health benefits.
– From leaves to the seed, the herb has been used for treating different ailments, such as bronchitis, stomach ulcers, malaria, nausea and vomiting, diabetes, etc.
– Holy basil has excellent anti-inflammatory, antioxidants and immune-boosting properties.
– Holy basil can also help in weight loss and cholesterol management since it improves metabolic stress

How to make ginger basil tea

Ingredients:
• 2 cups boiling water
• 1/2 teaspoon fresh ginger, grated
• 4 -5 fresh basil leaves
Procedure:
• Bring the water to a boil.
• Add the ginger and basil leaves to the water and brew for 5-10 minutes.
• Press the basil leaves gently to get more flavour out of them.
• Strain off ginger and basil leaves.

So this herbal concoction is now ready to be consumed.

You can drink it hot or cold. Let this magic tea detoxify your body, lose weight, overcome the harmful effects of air pollution and smog.

Stay blessed & LiveLifeMore!!!

What is Tragacanth Gum and Health Benefits of Gond Katira

What is Tragacanth Gum and Health Benefits of Gond Katira

Tragacanth Gum / Gond Katira is a plant gum. There are amazing health benefits of Gond Katira / Gondh Katira which the author highlights in this article.

Tragacanth Gum -Health Benefits of Gondh Katira

Whats is Gond Katira?

Gond Katira (Tragacanth Gum) has a cooling effect on the body. It is a solid gum in white or light yellow colour which becomes soft after absorbing water once soaked in it.

what is Gond Katira

It is very useful if consumed during summers. It is usually consumed mixed in lemon water or in milk.

Why Gond Katira?

It cools down the heat formed in the body. in addition to it, it is a good source of protein & folic acid which prevent many health conditions in the body. let us learn what all diseases & conditions can be prevented with the use of Tragacanth Gum or Gond Katira.

Health Benefits of Gond Katira (Tragacanth Gum):

1. Boost your energy

 

boost energy - Health Benefits of Gond Katira

If you are feeling weakness in the body or you tend to get tired easily with minimal exertion, then using Tragacanth Gum can be beneficial. You can consume Katira Gond / Tragacanth Gum in milk & sugar in the morning and you will feel fresh through the day.

2. Prevents Heat Stroke

In peak summers, the cooling benefits of  Tragacanth Gum or Katira Gond can prevent heat stroke or sun-stroke in people who have to go who stay outdoors in a hot climate. It can be consumed even twice daily as soaked in a chilled beverage like milkshake or sharbats.

3. Helps in Constipation

 

Gond Katira is an amazing laxative i.e. it can stimulate the evacuation of bowel movement. If you are facing the problem of constipation frequently, then try taking tragacanth gum daily.

4. Pregnant Women

 

Helps in pregnant-women - benefits of Tragacanth Gum

Tragacanth Gum or Katira Gond has high nutritional value. This is the reason it can be used during pregnancy because a woman requires better nutrition for their and their baby’s health. Generally, Sugar or jaggery containing Ladoos or handmade balls of Gond Katira mixed with a finely ground powder of channa (Bengal gram ) or Dal (Lentil) are given to pregnant ladies since ages in India.

5. Improves burning sensation in hands & Feet

 

burning sensation in hands & Feet Benefits of Tragacanth Gum

It improves burning sensation in hands & feet as it is a common problem in some people. For this, 2 teaspoons of Tragacanth Gum (Gond Katira) should be soaked in a glass of water & should be consumed in the morning with sweetened drinks or milk.

6. Heals Mouth Ulcers

 

Helps in mouth ulcers - Health Benefits of Gond Katira

If you are suffering from mouth ulcers, you can use finely ground paste of Gond Katira on your ulcers for a fast immediate relief. It helps by reducing the inflammation thereby reducing redness & pain caused by ulcers.

7. Helps in Weight Loss

 

Helps in Weight loss benefits of Gond Katira

Katira Gond or Tragacanth Gum is rich in fiber & has the properties to boost the metabolism of the body. High fiber content means more satiety & lower frequency of hunger pangs. The increased metabolic rate would automatically increase energy requirements of the body thereby leaving a lesser number of calories to get converted to fat. So, if you intend to lose extra body weight or are on weight maintenance diet, Gond Katira can help you up to a great extent.

8. Good For Glowing Skin

Katira Gond is wonderful for the skin as it contains soluble fiber that detoxifies the system & helps to improve the complexion & glow of the skin.

Eating Gond Katira daily can work wonders in improving the skin quality by reducing the wrinkles and improving the elasticity of the skin thereby working as an anti-aging remedy for the skin.

Prepare Mask For Glowing Skin

 

Good For Glowing Skin - uses of Gond Katira

You can also apply a mask prepared with soaked Gond Katira Powder with 3 teaspoons of almond powder, 3 teaspoons of milk, 1 egg white mixed with 10 teaspoons of rose water. Mix all these ingredients well till it becomes like a paste and then apply on your face and neck. let it dry for 15 minutes and face it finally with water for a glowing wrinkle free skin.

9. Can improve the Immune System

If you have recurrent infections such as a cough & cold and have a compromised immunity, you can have amazing results in improving your defence against infections by consuming Gond Katira or Tragacanth Gum.

10. Improves Libido in men

 

Improves Libido in men - Health Benefits of Gond Katira

Whether you have low libido or you suffer from early discharge or nightfall, regular use of Tragacanth Gum or Katira Gond can help you tremendously.

Does Your Daily Tea and Biscuit Combo Make a Healthy Option?

Does Your Daily Tea and Biscuit Combo Make a Healthy Option?

daily tea and biscuits for breakfast - health tips

Is it good to have tea and biscuit in the morning?

Imagine your life without the Tea and Biscuit combo especially if you are from north India. For most of us, the moment of sheer relaxation is the moment of holding a hot cup of favorite tea with a tray filled with the variety of biscuits. It’s been a custom to entertain ourselves or our guests with this so-called light snacking option. Not just at home, a piping hot cup of tea is sold like hot-selling cakes in every street of India.

Everyone has a specific preference for his type of tea like Milk Tea, Masala Tea, English Breakfast, Darjeeling green, Oolong Tea, Green Tea, White Tea, Yellow Tea, Dark Tea, Black Tea etc. Similarly, biscuit fans have a wide list of varieties available nowadays on market shelves. But, for weight watchers, the most common trend these days to consume the digestive version of biscuits and not the common biscuits. Can you relate to this???

Well, if you think that biscuits are healthy… The answer is NO… all the varieties of biscuits or cookies are just the same & can truly be categorized as processed foods, no matter what brand name has been printed on the packet.

This article thus brings out some eye-opening nutritional facts about the so-called & believed combination of TEA & BISCUITS.

FACTS ABOUT TEA

India is a largest tea drinking country in the world. But consuming as the first thing after you wake up or drinking it too frequently throughout the day, is not a wise choice. Wanna know why…

  1. It increases acid production in the stomach – Our stomach produces acid (HCl/ Hydrochloric Acid) to digest food well. Even at fasting state, the ph of the stomach remains acidic around 1-2. Thus, consuming tea as the first thing in the morning after overnight fast or consuming it as the main fluid source in a day, can lead to hyperacidity and thus, gastric problems like ulcer, bloating, constipation can happen.
  2. It causes dehydration because drinking too much tea may have diuretic action i.e. increasing urine output. Tea results in water to be drawn out from the tissues causing dehydration.
  3. It may cause indigestion, due to the presence of milk as an important ingredient, tea can cause symptoms of indigestion.

FACTS ABOUT BISCUITS

The eye-catching word on the packet is WHOLEMEAL WHEAT FLOUR – used as the main ingredient. But actually, these biscuits are mass produced that contain primarily whole wheat flour, malic acid, & tartaric acid, vegetable oil, powdered skim milk, sugar and of course baking soda (sodium bicarbonate). The baking soda in the baked goods will not help in digestion because the heat of the baking oven alters its properties but surely has sodium intact which can increase blood pressure or increase water retention.

How many digestive biscuits do you eat each time? The most common answer is …TWO!! But from a health expert’s point of view, you should not incorporate even the digestive biscuits in bulk quantity in your routine diet.

Two digestive biscuits contain about:

  • 150 calories.
  • 20 g carbs.
  • 5 g Sugar.
  • 2 g proteins.
  • 1 g fiber.

A single biscuit contains about 75 calories. Proving them to be high in energy with very little nutritional value.

On the contrary, a large apple contains around 90 calories with loads of additional nutritional value. Or a fistful of roasted nuts is also a better option to munch.

Don’t choose by name, know what’s actually in!

All biscuits are made from similar ingredients & are not exactly a great source of nutrition as commonly believed. The usual ingredients in a digestive biscuit are-

1. SUGAR-  The sugar content of digestive biscuit may not be as high as regular biscuits but is enough to not to be considered healthy. Each biscuit has around (3-5) grams of sugar. And as obvious effects, regular consumption of added sugar is not good for your waist, blood sugar levels & heart too.

2. FLOUR-  Although claimed to be commonly whole wheat flour or oats, but it is the smaller particle size which is needed to make a biscuit in a semi-refined form of flour. Moreover, the processing of wheat does lead to a loss of vitamins, minerals & even bran. Thus, it may not be the best choice for including fiber in the daily menu.

3. FATS- Contrary to what is expected, a whopping amount of 3-5 grams of saturated fat is present per digestive biscuit.

4. SODIUM – You will be surprised to know that taking 4 digestive biscuits is equal to nearly a bag of potato chips! That’s really a matter of concern for our heart health or for the people with high blood pressure, who eat these biscuits mistaking them to be a healthier option.

5. PRESERVATIVES- Added to increase the shelf life of a product. Always bear in mind that any product with more than 2 weeks of shelf life will be loaded with chemicals called preservative to prevent or slow down biological deterioration.

Nutritional Values of common varieties or brands of biscuits available in India

Given below is the broad analysis of nutritional contents of common varieties or brands of biscuits available in India

Brand NameFats.Carbohydrates. Proteins
Britannia Marie Gold250.58g4.16g0.5g
Sunfeast Marie Light220.6g3.81g0.42g
Britannia Nutri choice813.5g11g1.4g
McVities Digestive713.1g10.3g1.1g
Hide n Seek 301.1g4.5g0.4g
Milano Choco-chip cookies874.3g11g.0.8g
Cream Filled- Bourbon 673.1g9.2g0.7g
Wheat Rusk431g8g1g
Glucose Biscuits- ParleG or Tiger220.6g3.6g1.25g
Monaco Salted150.68g1.95g0.21g

SUMMARY-

Tea and biscuits seem a tempting combination in which tea is a rich source of antioxidants called Catechins, which are beneficial when consumed in limited quantities at appropriate timings. Overconsumption of this universally favorite morning beverage is harmful to our gut & waist.

Optionally, feeding oneself with 3-4 cups of healthy alternatives like green tea, herbal tea or lemon tea could make a great difference from antioxidant as well as digestion point of view. Also, it is the need of the hour to strictly avoid munching not so healthy options like digestive biscuits, as they are:

  • High in fat, particularly saturated fats.
  • Low in vitamins and minerals.
  • High in sugar and sodium.
  • Typically, biscuits consist of highly refined or semi-refined flour & chemically hardened vegetable oil.
  • The healthy seeming words like oats & dried fruits often contain more sugar than standard biscuits.
  • The worst thing is trans fats.

Hope the information above is helpful to you and your loved ones. Give a like if you found it useful and do share it.

Stay blessed, stay informed & Live Life More 🙂

Learn to Eat Better, Feel Better & Live Better

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