Remember the old saying: “An apple a day keeps the doctor away”, well there is some truth to it.. Apples are a good source of antioxidants (skin on), plus apples have about 4.4 grams of fiber. Doctors say that women should get at least 25 grams of fiber a day on a 2,000 calorie diet. Eating an apple is a small step to a healthier you. Apples are convenient, easy to carry or pack and a good snack.
What makes apples so great for this Kandie's Health and Fitness Project?Apples are an easy and quick way to add beneficial health properties to your diet that will aid you in your weight loss and weight maintenance efforts. There are numerous health benefits associated with consuming apples, however, the benefits that are associated with weight are highlighted in this project. Eating apples is well known for its immune boosting and detoxifying properties which are essential for women as we get older.
Whole foods description of an apple:
Apples are a crisp, white-fleshed fruit with a red, yellow or green skin. The apple is actually a member of the Rose family, which may seem strange until we remember that roses make rose hips, which are fruits similar to the apple. Apples have a moderately sweet, refreshing flavor and a tartness that is present to greater or lesser degree depending on the variety. For example, Golden and Red Delicious apples are mild and sweet, while Pippins and Granny Smith apples are notably brisk and tart. Tart apples, which best retain their texture during cooking, are often preferred for cooked desserts like apple pie, while Delicious apples and other sweeter varieties like Braeburn and Fuji apples are usually eaten raw.
5 Major Benefits of eating apples
1). Nutrition:
Packing in quite a bit of soluble fiber (4 grams per medium apple) for a modest amount of calories (95) makes apples a filling, sweet snack. Plus, a medium apple counts as 1 cup of fruit, so after eating one you’re well on your way to meeting your daily fruit quota (around 2 cups for adults on a 2,000-calorie diet). They also are a good source of immune-boosting vitamin C (providing 14% of the Daily Value).
2). Weight Loss
Apples satisfy hunger for few calories so it’s not surprising that they can be part of a healthy diet that promotes weight loss. And in a recent study, dried apples also helped participants lose some weight. Women who ate a cup of dried apples daily for a year lost some weight and lowered their cholesterol and heart disease markers. Florida State University researchers think apples’ antioxidants and pectin (a type of fiber) are responsible for the benefits—and think that fresh apples would be even more effective.
3). Exercise Extender
Eating an apple before you work out may boost your exercise endurance. Apples deliver an antioxidant called quercetin, which aids endurance by making oxygen more available to the lungs. One study showed that quercetin—when taken in supplement form—helped people bike longer.
4). Control your weight
Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fiber. Foods high in fiber will fill you up without costing you too many calories.
5). Detoxify your liver
We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best—and easiest—things you can eat to help detoxify your liver is fruits—like apples.
Besides being beneficial to weight loss, apples have many major benefits for women over forty to help keep them healthy as they age and enter the change of life. Here is a list of more health benefits of apples, please visit Whole Foods Website for more details and descriptions of the listed benefits, plus information on how to select and store apples, tips for preparing and cooking apples, individual concerns like pesticide residues and nutritional profile.
Health benefits of Apples:
- Apple's Amazing Polyphenols
- Antioxidant Benefits
- Cardiovascular Benefits
- Benefits for Blood Sugar Regulation
- Anti-Cancer Benefits
- Anti-Asthma Benefits
So, basically, this week you will begin to eat one apple a day. Any type of apple will do, not apple juice because it has added sugar and plus you don’t get the fiber bulk. Apple sauce or apple pie don’t count as your one apple a day. Just to keep things simple and to keep your calories low, keep to eating just a plain old apple, no other derivatives. Instead of an apple you can have a pear, it gives you the same fill you up effect and it makes you chew more slowly giving your brain time to signal that you are satisfied.
This Week’s Checklist:
Drink eight glasses of water a day
Eat a Hearty Breakfast
Get movin’
Eat an Apple
Assignment:
This week’s assignment will consist of taking a brief inventory of your kitchen. Many people don’t realize how many or how few healthy foods they have in their cupboards or refridgerator. What you have to do is make a list of foods you have on hand that you consider as healthy. List all fruits, vegetables, whole grains, legumes, snacks, meat, dairy etc. These items can be canned, frozen or fresh. Also, note whether they are certified organic. This exercise will give you an overall picture of how healthy you currently shop. Jot down the date the inventory was taken because after week 24 you will do this inventory again and compare to see how your shopping has improved.
References
Best Health Magazine:
http://www.besthealthmag.ca/eat-well/nutrition/15-health-benefits-of-eating-apples
Eating Well:
http://www.eatingwell.com/nutrition_health/nutrition_news_information/5_health_benefits_of_an_apple?page=2
Whole Foods:
http://www.whfoods.com/genpage.php?dbid=15&tname=foodspice
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