It’s an hour before I meet my boxing coach for an intense training session. I’m feeling a bit sluggish and it’s been some time since I’ve eaten. So what do I do?
With a big smile I reach for the mango on my kitchen counter which, as of today, is perfectly ripe! I slice it into sections, revealing the gorgeous orange fruit under the skin, and with so much gratitude, I take the first juicy bite and experience the burst of sweet flavor.
I intend to stop after eating only half, but I soon give myself permission to eat the whole thing. In a matter of minutes I feel energized and ready to go!
As a passionate plant-based holistic health and fitness coach, and a vegan for 29 of my 43 years on earth, produce is what I live on and for. I am always experimenting with the ways different nutrient-packed foods can best support an active lifestyle.
One of the all-time favorite fruits I incorporate into my diet is the mango. Not only is it delightful and delicious, but it also offers a wide range of health benefits to support my health and fitness journey.
Mangos are packed with essential nutrients vital for overall health. They’re rich in vitamins A and C, which are powerful antioxidants that boost the immune system, protect cells from damage caused by free radicals, and help with maintaining healthy skin.
In his book, How Not to Diet, Dr. Michael Greger writes about how our gut flora have been called our “forgotten organ,” and they thrive on fiber. He writes, “Fiber is like comfort food for your colon.” Plus, he shares the results of many studies that explain the multitude of reasons why eating a fiber-rich diet promotes weight loss and maintaining a healthy weight.
Mangos are a great option for a pre-workout snack, as they can provide energy to power through a training session without weighing you down.
Personally, I love eating a ripe mango 60 to 90 minutes before my training sessions. It gives me a natural energy boost without the crash or adverse health conditions that can come from eating refined sugar. The natural sugars in mangos provide a quick source of energy to stay strong and focused.
For extended training sessions, or for the endurance athletes reading this, dehydrated (or dried) mango is another delicious way to keep you fueled. Most of the packaged foods and gels marketed for this purpose have added processed and artificial ingredients that are less than ideal, so dried mango is a fabulous alternative.
Do you have a sweet tooth? Another way I enjoy incorporating mangos into my diet is by making them into a healthy treat known as “nice cream.” It can be as quick and simple as blending frozen mango chunks with a splash of plant-based milk until smooth and creamy for a nutritious dessert that tastes like a decadent indulgence.
I sometimes add a little frozen banana or frozen avocado to make it even creamier. I love topping my mango nice cream with a sprinkle of shredded coconut, hemp seeds, or a drizzle of almond butter for some extra flavor and texture. This is a guilt-free treat you can enjoy anytime.
I invite you to not only eat mangos, but to eat mangos mindfully, to fully appreciate the magical fruit for all it has to offer!
This column ran in the May/June issue of Produce Blueprints magazine.
