An apple a week? Does it keep the doctor away?

I haven't blogged much this summer, and I have a lot of ideas spinning in my mind: fiber, recipes, road trip/camping foods, probiotics, etc. Then I ran across a stat that completely surprised me and not in a good way.

From what I can find on the Internet, it seems that the average American eats about 16 lbs of apples each year. Does that sound like a lot? That equates to 48-65 apples per YEAR or roughly one apple every 5.5-7.5 days! The first info I read stated 65 apples, then I read that one pound is estimated at about three medium apples so it would be even less based on those calculations. I know that apples are all different sizes and weigh differently, but the point is... people are not eating many apples!!

So, I've decided to recommend an

Apple-a-Day Challenge

Try it for one week or maybe longer. Why? You ask. Because apples are a tasty, nutritious whole food. I'm guessing my son eats 48-65 apples in about 55 days and he's one healthy little guy, so I know you can eat one per day! Apples provide you with fiber, can curb your appetite and are available year round.*

• You have so many choices. Apples come in sweet or sour varieties (and variations of those).
• Apples are the ultimate convenience food. Throw a couple in your bag for when you get the munchies.
• Environmentally friendly; no wrapper!
• They can be eaten in so many different ways:
     - whole or sliced (with the skin)
     - dipped in peanut butter
     - cut up in a salad
     - sliced on sandwiches
     - and I'm sure you have your own ideas!
• Apples are filled with fiber and help keep you full. Fiber — you know that word you hear so much about, but not sure if you're eating enough of. Apples will help. 

Check out these health benefits from Mother Nature Network:

• Apples are filled with soluble fiber (5 grams). This fiber has been shown to reduce intestinal disorders, including diverticulitis, hemorrhoids and possibly some types of cancer. It helps control insulin levels by releasing sugar slowly into the bloodstream. It cleanses and detoxifies, which helps eliminate heavy metals, such as lead and mercury. 
• Apple pectin helps reduce cholesterol levels by lowering insulin secretion. 
• In two studies researchers found that eating five apples a week lowered the risk for respiratory diseases like asthma. 
• According to Chinese Medicine: Apples strengthen the heart, quench thirst, lubricate the lungs, decrease mucous and increase body fluids. 
• Apple cider vinegar can help prevent the formation of kidney stones. 
• Studies indicate that eating apples daily can reduce skin diseases. 
• According to a Brazilian study, eating an apple before a meal helped women lose 33 percent more weight than those who didn't. 
• An apple has only 50-80 calories and has no fat or sodium. 
• Apples are packed with vitamins C, A, and flavonoids and with smaller amounts of phosphorus, iron and calcium. 
• Apples provide a source of potassium which may promote heart health. 

Read more at www.mnn.com

Please choose organic apples. And remember... one apple a day will not keep the doctor away by itself. You still need a healthy diet and exercise, but if you start snacking on apples and not sugary, salty processed foods, you might just see what you've been missing! 

*Yes, I have mentioned the environment impact of buying foods that have to be shipped half way around the world when not in season where you live, but if you are not eating apples (or much fruit at all) I encourage you to just start eating them. Then down the road, think about what's best for you and for the environment and choose accordingly. One issue at a time :)


Action Item: Go. Now. Get an apple and enjoy!
If price is an issue, buy apples this week instead of store-bought granola bars for example. If price is not an issue, buy some for yourself and some for your neighbor or your child's classmates. Share the love!

For Further Reading:  I found another "apple-a-day" challenge at MamaBootcamp.com; check it out for additional information.

Warm Apple Crisp

I ran across this simple and delicious recipe for Apple Crisp the other day while looking for something else. I think it came from Cooking Light years ago. It tastes delicious, can be lower in sugar than a typical recipe, smells so good while cooking, and it's easy to make!

Apple Crisp

• Nonfat cooking spray (or oil of choice)
• 2 cups peeled, cored and thinly sliced apples
• 2 tbsp sugar, or to taste (DO NOT NEED)
• 1/4 cup apple juice (make sure it is pure apple juice)
• 1 tbsp fresh lemon juice
• 2 tsp cornstarch
• 1 tsp ground cinnamon*
• pinch of nutmeg

oat topping ingredients:

• 1/2 cup walnuts or almonds, finely chopped
• 1/2 cup old-fashioned rolled oats
• 1/2 cup brown sugar (always try it with a little less or use an alternative sweetener of choice)
• 2 tbsp all-purpose flour (I use whole-wheat flour or almond meal)
• 2 tbsp softened unsalted butter

Preheat the oven to 350. Coat an 8-inch square shallow baking dish with cooking spray. In a large
bowl, toss together the apples, sugar, apple juice, lemon juice, cornstarch, cinnamon, and nutmeg until well combined. Set aside.

Make the oatmeal topping: In the bowl of an electric mixer fitted with a paddle, gently combine the walnuts or almonds, oats, brown sugar, flour, and butter at low speed. (I just mix it by hand.)

Place the apple mixture in the dish. Sprinkle the topping evenly over the apples and bake for 25 to 30 minutes, until the apples are cooked through, the juices are bubbling, and the topping is browned. Serve, hot, warm, or at room temperature.

There are so many things you could add/change to this recipe. Maybe add flaxseed, use Maple Syrup, or hide some chia seeds in here... let me know if you try it with substitutions. Then you can serve it of course with frozen yogurt, a small scoop of natural vanilla ice cream or even a drizzle of vanilla yogurt, but PLEASE no Cool Whip. I'm not even sure what that stuff really is!
 

* On another day, I'll post more about the health benefits of cinnamon. Until then, check out the For Further Reading link below.


Action Item: Give this a try, especially those of you in the cold and snowy parts of the US right now!

For Further Reading: Cinnamon Health Benefits