Aug, 2015

Bound Headstand

Bound Headstand is a basic inversion pose, it simulates a “face lift” flushes fresh nutrients and oxygen to the face, creating a glowing effect on the skin, it nutrients and blood flow to the scalp, stimulate and provide refreshed blood to the pituitary and hypothalamus glands, Improved circulation in the body. It also help strengthen deep core and shoulders muscles.

For me, bound headstand like a combine of 2 poses: bound pose and balance pose. So to master this pose, one should be aware of 4 important things:

1. Maintain the pressure of the hand (or the palm) with the head. With the finger interlaced, the wrists strong, the palms bound and press the head. It forms a triangle so it will help creating a very stable foundation.

2. The neck: someones those have neck problems like cervical spondilosys shouldn’t do headstand and if you do not aware of the neck during practicing headstand so your neck will be injured very soon. Keep the neck lengthened, draw the head a little bit backward to active your trapezius muscle and maintain the neck not hyper extension help protecting your neck.

3. The shoulder: the shoulder blades need to be protracted and lifted toward the ears, active the seratus anterior muscles to connect the shoulder and the ribcage. You also need to lift up the chest in order to open your heard as well as keep the spine strait.

4. Your core: to maintain the straight line in bound headstand as well as to help lift up and take down the leg, your core must be very strong. The core must be actived to control the hip to maintain it stable, not go out of the range of movement.

The counter pose of headstand can be shoulderstand or just a relax forward fold.

Handstand is one of my favorite pose, it challenged me at first but after mastering it, I often stand in my head and arms 5 minutes a day. Practicing this pose not only give strength but also give me a lot of confidence. Though it took me 1 year to go from a totally wall depending to a confident practitioner but during this time I also learn many thing more, not just adana. I’ve learned that, to master just one simple thing, one should focus, pacing and be patience.

Tam

To eat or not to eat before yoga class?

To eat or not to eat before yoga class?
What should I eat before early morning yoga class?
Before I started my 200hrs weekday classes, I asked these questions of myself and my body. Because food is so important to us , not only because it sustains our lives, but because everything that we eat is also food for our soul.Yogi’s believe that food is the creator of prana (life force) that sustains our bodies and brings us vitality and health. I also agree that food can change ourselves, our body odors, and even our personalities. Therefore, the types of foods we choose to eat reflect the level of our conscious development.
I really care about what I eat. I feel it is the same as knowing every movement when i practicing yoga – it is awareness of ourselves.So I would like to share with you some my ideas. But remember! Everyone is unique, everybody is different, you should just follow your own body.
Our asana practice class starts at 7:30am, and finishes at 10:30. The theory class starts at 12:30, so we have one hour break in between. Usually I have two meals, one is at 6:30am (before yoga class), the other one is 10:30 (after yoga class).
Early breakfast (6:30am): I am a big fan of breakfast, usually have a lot of food for my breakfast. However, since I start my yoga class, I changed my style. Firstly, have a small meal containing slow-digesting complex carbohydrates, protein and healthy fats, at least 45 mins before yoga class. As my class is a 3hrs intense class, I need food to give my energy:
1. Milk with oats, avocado and nuts.
2. Greek yogurt with banana,nuts.
3. A simple smoothie containing date, banana, almond milk, and oats.
However, if you only have 15mins before class starts, you can try to eat a banana, a protein bar or some nuts.
Breaktime meal (10:30am): It is very tricky to have food at 10:30am. I saw my classmates bring all different kinds of food, so it is really does depend on yourself. Some had rice,meat and veggies, while others only had an apple. Just make sure you have fresh simple food. I suggest having more juicy fruit and protein. After 3 hours class, everyone is dehydrated with a low appetite, and juicy fruit really help to recover our bodies, provide short term energy, while protein helps our muscles recover and strengthen:
1. two eggs, orange, stewed sweet potato
2. prawn salad with tomato, cucumber, pear
3. corn, eggs, avocado, watermelon
Do not eat too much in this meal, otherwise you will fall asleep in the afternoon class. Do eat something as well, otherwise you will very hungry after class (2:00pm), which in turn makes it very easy to have a big meal later in the day (which is very bad for your body).
DANLI SUN 200hrs weekdays

Perfect recipe for yoga party

To have a balance nutrition you need to have a protein carbs Vitamin and menial but even thought if you have these 5 if you chose the wrong food then it will not go well in your body like it spots to:(:(
So to have a healthy food it better to eat foods like flute instead of eating candy nuts instead having a potato chips brown rice instead having a white rice
They is a lot of losing weight diet in the world and some of diet is crazy like only eat banana(I wanna ask the are you trying to be monkey???)
My friend was doing the diet call ice diet so every time you get hungry she eat ice covered ,
The diet is crazy of course she was loosing weight she was so happy that she was losing fat,but actuary it’s not just fat the she was losing her muscle was also losing
Anyway those crazy diet is just harmful for you body
Eating healthy and exercise is the best
(Perfect recipe that everybody can eat❤️)
Tofu stir fri
Thing you need
: tofu
: green cabbage
: sprouts
: onion
: green onion
: salt
: pepper
: chopped garlic
: olive oil
1 heat the pan and put the olive oil to the pan
2 put the chopped garlic and also tofu
3 put the onion, green onion, green cabbage, sprouts and stir the pen
4 when the vegetable is cooked put some salt and pepper
This is really simple and easy to make and nutrition is good(protein from tofu, vitamin from vegetable)
But something is missing !!!
Carbs!! So add some brown rice in the meal then it’s a perfect beautiful meal
This recipe is also really good for the yoga party reason way is because in this recipe is using tofu instead of using meat
The way everybody can enjoy it!!
nina

Yoga & Meditation

The word Meditation comes from the Latin word “meditatio” and means to think, contemplate, ponder.
A lot of Caucasians think that meditation originates from the Indian Subcontinent and has something esoteric – mythical about it.
So where mediation indeed refers to the seventh of the eight steps of Yoga in Patanjali’s Yoga Sutras, a step called Dhyana in Sanskrit. Whereby it’s integrally related to the prior step Dharana.
The later is where one is holding ones mind onto a particular object / Mantra (cloud, tongue, naval, breath etc.) without letting ones mind drift. Dhyana is the next step, where one starts to contemplate, reflect on what one was focused on during the Dharana. So where Dharana is the focus on a Mantra, Dhyana is about thinking about that Mantra. It is a non-judgemental, non presumptuous observation of that Mantra.
Getting back to the term and origin of the term Meditation and it’s Latin origin, it actually refers to the third of the four steps of the Lectio Devina. This is an ancient form of Christian prayer, that originates from the Benedictine monks and is where they try to get in touch with and deliberately reflect upon the revelations of their God. So it’s the process of deliberately focusing on specific thoughts (for example a biblical scene involving Jesus and the Virgin Mary) and reflecting on their meaning in the context of the love of God.
Christian meditation contrasts with Asian types of meditation as radically as the portrayal of God the Father in the Bible contrasts with depictions of Krishna or Brahman in Indian teachings. In addition most types of Christian meditations do not rely on the repeated use of mantras as they do in Asian meditations. Nonetheless they also focus on the stimulation of though and deeper meaning.
They Christians goal is to heighten the personal relationship based on the love of God that marks the Christian communion.
By Niken Nurul Puji Lestari

Going Simple

We always think of adding more flavoring to our food by adding more and more condiments to it. As time goes we start to crave for more flavoring and doing harm to the body by adding excessive condiments. Not only does this create stress for the body it also destroys the original flavor of the main ingredient itself.
It always nice to eat food that are really tasty, but we should look at more natural options than chemically manufactured ones. No doubt that they proof the flavor is enhanced with less disadvantage of the original ones. For example Aspartame it is much sweeter than sucrose so only small amount is needed for flavor and reduce calorie intake, but there are studies that Aspartame lead to headaches to some individuals and ongoing research of adverse effects of it. There is involvement of commercial profits in these products causing hype up benefits with intentionally missed disadvantages. Something I have picked up during nutrition class always look for something that is simpler on the ingredient list and avoid anything that you don’t know when possible.
Always look for fruits and vegetables that is in season, not only is it cheaper it is also much tastier. Unlike genetically enhanced fruits and vegetables that are available all year round, but do not taste as good as their counterparts. Taking durian for example for those who love it you know you can get it all year round, but only those during the durian season taste the best. The fruits are given ample time to grow and absorbing the nutrients it need to be tasty. For vegetables you don’t need add much flavoring and minimal preparation is needed for maximal benefits.
Tasty food may not be necessary good for your body and food that is good for you can be tasty.
Kai Wen(200hr Yoga TTC 07/15 weekday)

Inside Out

On top of all the yoga poses (Asanas), there is actually more to it when we look at the complete system of Yoga. Yoga Citta Vritti Nirodhah (Yoga is the cessation of the fluctuation of the mind.), how is this possible with just Asana alone?
This is where we come to the eight limbs of Astanga Yoga, which serves as a guideline to life in various aspects. One of the aspects that resonate to me is Satya under Yamas. Satya means truthfulness, non-telling of lies and living the truth.
Living in a social setup sometimes we say things that is contrary to what within us. We are afraid saying the truth will put us in a disadvantageous position, but the more lies we say the more we need to cover it up with lies. Sometimes it became such a habit that we start to lose what is truly us. It does not always have to be a lie to avoid hurting the person; we can phrase it in a way that makes it more acceptable for the person. To quote Master Paalu we can form on messages base on 3 criteria “ Be friendly, compassionate and send Hope.” This will make things must easier to accept and not let one falling into despair. At the same time you will not have to face with the guilt of lying that accumulates over time or losing yourself.
We can only hold it for so long doing something that is not truly us, maybe this is why a lot of people face with burnt out and stress. People will say things to cover up their mistakes even if it is obvious, just to keep themselves in position of power or avoid losing their monetary gains. Do we always have to live in a state where every night we wake up in fear of the lie being expose? It may not be easy to tell the truth, but if we don’t make an effort on it we will drift further away. The one that suffer at the end of day is no one but yourself.
The truth does not always have to be hurtful when pointing out areas of improvement; it is how we phrase it that brings out mood of the message. Learn to look things from a different perspective; put yourself in the shoe of the other party and forming your messages in a way that you will be able to accept without feeling bad.
Kai Wen(200hr Yoga TTC 07/15 weekday)

Not just about the looks

Before I started the course Yoga poses to me is about relaxing and stretching without having to engage the muscles to keep my body in place. Knowing what is going on is only half the journey there. Knowledge alone will not get you to the destination. It is through creating body awareness and applying the knowledge through experiential learning that will slowly build our way to final pose.
Taking the tree pose for example, I always thought that it is just a balancing pose without the need of much muscular effort. This is why you will see me tumbling left and right most of the time, raising the arms up just makes everything worse. Everything change for me when one day my classmate Tham guided me through Utthita Hasta Padangusthasana A. She mention for a stable base we need to engage the muscles and not relaxing leaving everything to finding a point of balance. That was the first time I was able to engage in a Utthita Hasta Padabgusthasana A without the falling side to side and straightening out of my right leg. Finally those words during Asana practice start to make sense engage the muscles contract them to stabilize, this makes a whole lot of difference.
There is still a fine line between engaging your muscles and tensing it up affecting your practice. There are no any other methods but to get yourself into practice and feel what going on with you body. The saying goes nobody will know your body better other than yourself. No one can feel what going on with your body, the only thing they can do is watching out for your alignment and instructing you where to engage. Finding the balance of energy to use differs from person to person. Take this opportunity to understand yourself from a new perspective and gaining new insights of yourself.
The journey maybe long and tedious, but with every step taken is one step nearer to the destination.
Kai Wen(200hr Yoga TTC 07/15 weekday)

Meditation and its effects

In a famous interview between the renowned Zen Buddhist monk, Thich Nhat Hanh and the business magnate, Oprah Winfrey, the female host asked the monk “do you meditate every single day?’ The monk replied, ‘not every single day, every single moment, while drinking, while talking, while writing, while watering the garden, it is always possible to live in the here and the now.’

Ten Years ago, what most of the society think of meditation is an ascetic practice that only monks and yogis practice in caves and their recluse. However, as we fast forward to the present, we realize that meditation should be incorporated in our day-to-day lives. Meditation does not mean we have to sit down, close our eyes and focus at our breaths or mantras, even though that is one of the processes. Meditation can be incorporated in every single moment of our lives, so as long as we are focusing on the here and now. This is one of the keys to happiness. However, one of the saddest things the society faces today is that the world in fact does not gratify and encourage people to live in the present moment. The media very often report bad news to the public (the conflict between the Israelites and the Palestinians, the Greek debt crisis, the rising unemployment in the United States). It will never end and all of this news will spark fears and worry which affects the stock market, which in turn affects jobs. Hence, the people live in constant worry for the future.

People need meditation now more than ever. According to WHO, depression is the leading cause of disability in the world and over 350 million people in the world suffer from this terrible disease. In addition, the statistics show that the rates will continue to rise in alarming fashion if there is no appropriate intervention. Meditation has been proven to help with depression and other mental disorders through the restructuring of the brain. The brain is malleable and according to the latest research meditation decreases cell volume in the amygdala, the part of the brain, which is involved in fear, anxiety and stress.

Before we can reach to a level of ‘living in the present for every single moment’, a good start to meditation would be to sit cross-legged and focus on one’s breath. This is called mindfulness meditation. According to the bestselling book, the Power of Now by Eckhart Tolle, he talks about the ego is different from the Being. The ego constitutes of the experiences one had, the thoughts one made and beliefs one had. It is not oneself. It is just the persona that one has created in the mind. It is only through the observance of one’s mind and one’s ego that they will dissipate and one’s true Being will shine through. As one get in touch with the true Being, true bliss will be palpable.

I used to be constantly depressed about life, pondering about my existence in relation to the world’s mysterious plans. However, through meditation I was able to be happier and found a clearer purpose in life. It was also this reason I wanted to learn yoga. I wanted to deepen my meditation practice and I was not disappointed. Yoga taught me to be more self-aware of my breathing and my body postures. Meditation and yoga are pivotal in my life and I would never want to look back.

Lou (Tirisula Yoga 200 hr YTT)

Aug, 2015

Asana and the Biceps

Basics:

The muscles of the arm, shoulder and hand are designed to meet the body’s diverse needs in its daily functions, such as opening doors, lifting weights (groceries etc.), writing or typing. This results that these muscles must not only be strong and fast but also precise.
The muscles in the upper arm are responsible for the flexion and extension of the forearm. The flex ion is achieved by a group of three muscles: the Brachialis, Biceps Brachii and the Brachioradialis. They are positioned on the anterior side of the upper arm and extend from the Humerus and Scapula to the Ulna and Radius of the forearm.
The Biceps Brachii, a Bi-Articular muscle – which means that it helps to control the motion of two joints (the shoulder and elbow) – acts as a supirator of the forearm by rotating tha radius and moving the palm of the hand anteriorly.
The Biceps Brachii is a double-headed muscle, meaning it has two points of origin. The Short Head origins from the Scapula (the Corocoid Process) and the Long Head originates from the Scapula (at the Supraglenoid Tubercle) and both insert on the Radius bone (at the Tuberosity of the Radius) of the Forearm.

Asanas:

There are various poses that include exercising the Biceps Brachii but I would like to concentrate on the following ones:

Bhujapidasana, an arm balance pose that builds more on exact positioning than on strength, making it more easier for students beginning with an arm balancing practice.
– Squat with your feet a little less than shoulder width apart, knees wide.
– Tilt your torso forward between your inner thighs. Then, keeping your torso low, raise your hips until your thighs become close to parallel to the floor.
– Snug your upper left arm and shoulder as much as possible under the back of your left thigh just above the knee, and place your left hand on the floor at the outside edge of your left foot, fingers pointing forward. Then repeat on the right. As you do this your upper back will round.
– Press your inner hands firmly against the floor and slowly begin to rock your weight back, off your feet and onto your hands. As you straighten your arms, your feet will lift lightly off floor, not by raw strength but by carefully shifting your center of gravity.
– Squeeze your outer arms with your inner thighs, and cross your right ankle over your left ankle. Look straight ahead. Hold for 30 seconds, then bend your elbows and lightly release your feet back to the floor with an exhale.
– Repeat the pose a second time with the left ankle on top. 1

Chaturanga Dandasana, this pose has found its way into mainstream gym excersises due to the various muscles that are used.
– Perform Adho Mukha Svanasana, then Plank Pose. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis.
– With an exhalation slowly lower your torso and legs to a few inches above and parallel to the floor. There’s a tendency in this pose for the lower back to sway toward the floor and the tailbone to poke up toward the ceiling. Throughout your stay in this position, keep the tailbone firmly in place and the legs very active and turned slightly inward. Draw the pubis toward the navel.
– Keep the space between the shoulder blades broad. Don’t let the elbows splay out to the sides; hold them in by the sides of the torso and push them back toward the heels. Press the bases of the index fingers firmly to the floor. Lift the top of the sternum and your head to look forward.
– Chaturanga Dandasana is one of the positions in the Sun Salutation sequence. You can also practice this pose individually for anywhere from 10 to 30 seconds. Release with an exhalation. Either lay yourself lightly down onto the floor or push strongly back to Adho Mukha Svanasana, lifting through the top thighs and the tailbone. 2

Pincha Mayurasana, taking the Sirsasana to the next level.
– Perform a modified Adho Muhka Svanasana at your yoga wall, with your palms and forearms on the floor. Your fingertips should be right at the base of the wall, and your forearms parallel to each other at shoulder width. This pose isn’t quite as scary as Adho Mukha Vrksasana; it has a firmer base of support, and the head isn’t as far away from the floor. But it can still be somewhat intimidating. To ready yourself for and secure yourself in this inversion, firm your shoulder blades against your back torso and pull them toward your tailbone. Then rotate your upper arms outward, to keep the shoulder blades broad, and hug your forearms inward. Finally spread your palms and press your inner wrists firmly against the floor.
– Now bend one knee and step the foot in, closer to the wall (let’s say the left leg), but keep the other (i.e. right) leg active by extending through the heel. Then take a few practice hops before you try to launch yourself upside down. Sweep your right leg through a wide arc toward the wall and kick your left foot off the floor, immediately pushing through the heel to straighten the leg. Hop up and down like this several times, each time pushing off the floor a little higher. Exhale deeply each time you hop.
– Hopping up and down like this may be all you can manage for now. Regularly practice your strength poses, like Adho Mukha Svanasana (or the modified version that’s the beginning position here) and Chaturanga Dandasana. Eventually you’ll be able to kick all the way into the pose. At first your heels may crash into the wall, but again with more practice you’ll be able to swing your heels up lightly to the wall.
– If your armpits and groins are tight, your lower back may be deeply arched. To lengthen it, draw your front ribs into your torso, reach your tailbone toward your heels, and slide your heels higher up the wall. Draw the navel toward the spine. Squeeze the outer legs together and roll the thighs in. In Pincha Mayurasana your head should be off the floor; hang it from a spot between your shoulder blades and gaze out into the center of the room.
– Stay in the pose 10 to 15 seconds. Gradually work your way up to 1 minute. When you come down, be sure not to sink onto the shoulders. Keep your shoulder blades lifted and broad, and take one foot down at a time with an exhalation. Lift into Adho Mukha Svanasana for 30 seconds to a minute. We tend to kick up with the same leg all the time: be sure to alternate your kicking leg, one day right, next day left. 3

Stretching:

After an intense yoga session your Biceps will have deserved a break, so it’s time for them to relax and this is best done trough stretching.
Here are two stretching technics that are really good:
Standing Stretch
Step 1
Stand with your feet hip-distance apart. Roll your shoulders up and back, as if you were tucking your shoulder blades into your back pockets.
Step 2
Clasp your hands or a yoga strap behind your back and straighten your arms. Whether or not you’ll need a strap depends on the tightness of your biceps and shoulders. If you do need the strap, fold it in half and place one hand on either side of the fold. Then move your hands as close together as you can while still keeping your elbows straight. If you can clasp your hands together, turn your palms either up or down; turning them down provides a deeper stretch.
Step 3
Lift your hands up and away from your back, keeping your arms straight, until you feel the stretch in your biceps. For a deeper stretch, hinge at the waist and bend forward, allowing your clasped hands to fall past your head if your flexibility allows.
Step 4
Hold the stretch for 15 seconds or as long as it feels comfortable. Return to standing, unclasp your hands and shake your arms out.
Seated Stretch
Step 1
Sit on the floor on your bottom with your knees bent and your feet flat. Inhale, roll your shoulders back and lengthen your neck.
Step 2
Reach behind you and place both hands flat on the floor with your fingers pointing away from your hips. Straighten your arms.
Step 3
Exhale and slide your bottom toward your heels until you feel the stretch in your biceps and the front of your shoulders.
Step 4
Hold the stretch for at least 15 seconds, then scoot your bottom back to starting position. Repeat the stretch up to 4 times.

The data (images & text) regarding the three yoga poses I obtained from www.yogajournal.com. (30.07.2015)
1. http://www.yogajournal.com/pose/shoulder-pressing-pose/
2. http://www.yogajournal.com/pose/four-limbed-staff-pose/
3. http://www.yogajournal.com/pose/feathered-peacock-pose/
Niken Nurul Puji Lestari

Aug, 2015

Mango – The King of the Fruits

The reason I chose the mango is because it is not just a juicy stone fruit that belongs to the genus Magifera (they in turn belong the flowering plant family Anacardiaceae), but it is native amongst other countries to my home country Indonesia and we have our own mango trees at my parents place.

Origin and Cultivation:
It originates from the Indian subcontinent and Burma. It is today native throughout South and Southeast Asia.
On a commercial basis mangos are today cultivated in a lot of frost-free warmer and subtropical climates. This includes countries like Spain (Andalusia) and the Canaries, the USA (South Florida, California and Hawaii), the Caribbean, Central- and South America, South-, West- and Central Africa, Australia, the Indian Subcontinent (India is the largest producer), China (is the second largest producer) and Southeast Asia.

Nutrition and Health Benefits:
The mango is rich in pre-biotic dietary fibers, vitamins, minerals and poly-phenolic flavonoid antioxidant compounds. In addition it is very low in saturated fats, cholesterol and sodium. The content of Vitamin A & C is especially high as is the Vitamin B6. One serving covers the recommended daily intake of 44% of Vitamin C, 25% of Vitamin A and 11% of Folate (Folic Acid). Further a 100g of the fruit provides 156mg of Potassium while just 2mg of Sodium. According to studies, regular consumption of natural fruits that are rich in Carotenes (the mango has Beta- and Alpha-Carotenes) have proven to protect from lung and oral cavity cancers. Also the mangos high level in Polyphenolic Anti-Oxidants are known to support protection against breast- and colon cancer.
The main negative consistent of the mango is that it’s calories originate from sugars.
Please see below for a brief diagram on the Nutritional Information:
Amounts per 1 cup, sliced (165g)
Calorie Information
Amounts Per Selected Serving %DV
Calories 107(448 kJ) 5%
From Carbohydrate 101(423 kJ)
From Fat 3.7(15.5 kJ)
From Protein 2.8(11.7 kJ)
From Alcohol 0.0(0.0 kJ)
Carbohydrates
Amounts Per Selected Serving %DV
Total Carbohydrate 28.1g. 9%
Dietary Fiber 3.0g 12%
Starch ~
Sugars 24.4g
Fats & Fatty Acids
Amounts Per Selected Serving %DV
Total Fat 0.4g 1%
Saturated Fat 0.1g 1%
Monounsaturated Fat 0.2g
Polyunsaturated Fat 0.1g
Total trans fatty acids. ~
Total trans-monoenoic fatty acids ~
Total trans-polyenoic fatty acids ~
Total Omega-3 fatty acids 61.1mg
Total Omega-6 fatty acids 23.1mg
Protein & Amino Acids
Amounts Per Selected Serving %DV
Protein 0.8g 2%
Vitamins
Amounts Per Selected Serving %DV
Vitamin A 1262IU 25%
Vitamin C 45.7mg 76%
Vitamin D ~ ~
Vitamin E (Alpha Tocopherol) 1.8mg 9%
Vitamin K 6.9mcg 9%
Thiamin 0.1mg 6%
Riboflavin 0.1mg 6%
Niacin 1.0mg 5%
Vitamin B 60.2mg 11%
Folate 23.1mcg 6%
Vitamin B12 0.0mcg 0%
Pantothenic Acid 0.3mg 3%
Choline 12.5mg
Betaine ~
Minerals
Amounts Per Selected Serving %DV
Calcium 16.5mg 2%
Iron 0.2mg 1%
Magnesium 14.8mg 4%
Phosphorus 18.2mg 2%
Potassium 257mg 7%
Sodium 3.3mg 0%
Zinc 0.1mg 0%
Copper 0.2mg 9%
Manganese 0.0mg 2%
Selenium 1.0mcg 1%
Fluoride ~
Sterols
Amounts Per Selected Serving %DV
Cholesterol 0.0mg 0%
Phytosterols ~
Other
Amounts Per Selected Serving %DV
Alcohol 0.0g
Water 135g
Ash 0.8g
Caffeine 0.0mg
Theobromine 0.0mg
Footnotes for the above provided data:
Source: Nutrient data for this listing was provided by USDA SR-21. Each “~” indicates a missing or incomplete value.
Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Consumption:
My favourite way to eat a mango is to peel it and enjoy the fruit, but there are a lot of different recipes and local customs:
– Unripe mango is often eaten with bagoong (especially in the Philippines), fish sauce, or with a dash of salt. They can also be used in chutneys.
– Mango sticky rice is made with glutinous rice and fresh mango. This is a Thai dessert speciality and served warm or at room temperature.

– Ripe mangos are often used to make mango juice, smoothies or milkshakes. It can also be used as an addition to shaved ice, pies or any fruit salad.
– Finally there are women that use the mango pulp to make face mask, since it rejuvenates the skin.
I hope I have been able to make you more interested in “my” fruit – Niken Lestari.