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.

Commit to a Healthier You

Trying to fuel your body with healthier foods, but not sure where to start? Or how to start? Or when to start? Well, I can tell you when to start... NOW.

I read an article from EatLocalGrown.com written by the creator of 100Daysof RealFood.com, Lisa Leakes. She presents manageable steps or pledges for cutting processed foods from your diet. The link to the story is also at the bottom of the page.

If you feel overwhelmed at times with conflicting information (foods ads, news stories, research, friends' recommendations, this blog, etc.) and not sure how to process all that data, these mini-pledges have simplified the information into manageable changes to answer your "where?" and "how?" questions.

These are all topics that I've hit on in previous posts, so if you've been following along I hope you've already marked off a few of these items.

14 Weeks of “Real Food” Mini-Pledges

• Week 1: Two fruits and/or vegetables per meal – Eat a minimum of two different fruits or vegetables (preferably organic) with every breakfast, lunch, and dinner meal.
• Week 2: “Real” beverages – Beverages will be limited to coffee, tea, water, and milk (only naturally sweetened with a little honey or 100% pure maple syrup). One cup of juice will be allowed throughout the week, and wine (preferably red) will be allowed in moderation (an average of one drink per day).
• Week 3: Meat – All meat consumed this week will be locally raised (within 100-miles of your hometown). Meat consumption will also be limited to 3 – 4 servings this week, and when it is eaten meat will not be presented as the “focal point” of the meal. Instead meat will be treated as a side item or simply used to help flavor a dish.
• Week 4: No fast food or deep-fried foods – No fast food or any foods that have been deep-fried in oil.
• Week 5: Try two new whole foods – Try a minimum of two new whole foods that you’ve never had before.
• Week 6: No low-fat, lite or nonfat food products – Do not eat any food products that are labeled as “low-fat,” “lite,” “light,” “reduced fat,” or “nonfat.”
• Week 7: 100% Whole grain – All grains consumed must be 100% whole-grain.
• Week 8: Stop eating when you feel full – Listen to your internal cues and stop eating when you feel full.
• Week 9: No refined sweeteners – No refined or artificial sweeteners including (but not limited to): white sugar, brown sugar, raw sugar, sucanat, splenda, stevia, agave, corn syrup, high-fructose corn syrup, brown rice syrup, and cane juice. Foods and beverages can only be sweetened with a moderate amount of honey or maple syrup.
• Week 10: No refined oils – No refined or hydrogenated oils including (but not limited to): vegetable oil, organic vegetable oil, soybean oil, corn oil, canola oil, organic canola oil, margarine, and grape seed oil.
• Week 11: Eat local foods – Eat at least 1 locally grown or raised food at each meal. This includes, but is not limited to: fruits, vegetables, eggs, grains, nuts, meats, and sweeteners like honey.
• Week 12: No sweeteners – Avoid all added sweeteners including, but not limited to: white sugar, brown sugar, raw sugar, honey, maple syrup, date sugar, maple sugar, sucanat, splenda, stevia, agave, fruit juice concentrate, corn syrup, high-fructose corn syrup, brown rice syrup, and cane juice.
• Week 13: Nothing artificial – Avoid all artificial ingredients including, but not limited to: sweeteners, flavors and colors.
• Week 14: No more than 5-indgredients – Avoid any and all packaged food products that contain more than five ingredients no matter what ingredients

Action Item: Tomorrow is the first day of May, so why not start your first mini-pledge today and get a head start. Print this out, save the page on your computer, put reminds in your task list... just make the pledge to eat foods that fuel your body!

For Further Reading: 14 Steps to Cut Out Processed Foods

Another good read that might help you in your journey is 12 Healthy Eating Lessons We Can Learn from the French. And this website, 100 Days of Real Food, is an excellent resource for other reasons (recipes, motivation to change, etc).