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.

Nooch

Nooch is the nickname for Nutritional Yeast. Thought "nooch" might garner more initial interest until you learn more and even "nutritional yeast" will sound yummy.

I've heard a lot about nutritional yeast, have friends who talk about using it in meals or sprinkling it on popcorn, but I've never stopped to investigate for myself. Today I did. Now it's on my shopping list for my next trip to the store.

What is Nutritional Yeast? Yellow in color and with a nutty cheesy flavor, nutritional yeast is a great addition to any kitchen. It's loaded with vitamins and minerals and naturally low in fat. Nutritional yeast is a delicious way to infuse flavor in a variety of meals. Soups, salads, casseroles, popcorn and dips are but a few dishes that can benefit from a nutritional yeast makeover. It will improve the flavor when added to a dish, and increase its health benefits.

Nutritional yeast is also the only reliable food source of vitamin B12, so if you're vegan, it's a good idea to add some to your food regularly. (from Livestrong.com and About.com)

Where/How to Buy It: Nutritional Yeast comes packaged in bags, containers or in bulk bins at some stores.

Nutritional Information: Here's what really caught my attention. Though this info varied slightly from label to label that I looked viewed, take a look at this...

 

For one heaping tablespoon:

60 calories

1g fat

4g fiber

8g protein

5mg sodium

and full of vitamins and minerals!

Action Item: Yes, you guessed it. Add this to your shopping list today. Store it in an airtight container and it lasts a long time!

For Further Reading: Nutritional Yeast: Health Benefits, Tips and a Recipe and What Are the Benefits of Nutritional Yeast Flakes?

National Almond Day

Who knew it? The Almond has it's own special day.

Medical News Today says that almonds are packed with vitamins, minerals, protein and fiber, and are associated with a number of health benefits. Just a handful of almonds, approximately one ounce, contains one-eighth of our necessary daily protein.

Almonds may be eaten on their own, raw or toasted. They are also the ingredients of several different dishes. Almonds are available sliced, flaked, slivered, as a flour, oil, butter, or as almond milk.

The health benefits of almonds have been documented for centuries and modern research is backing up many of the claims - there any many goods reasons why you might want to consider including them in your diet.

So here are some ways I recommend to eat almonds:

• eat a handful (about 20-25) as a snack, perhaps pair it with an ounce of cheese 
• mix them with pretzels, chocolate chips and raisins
• use sliced almonds on your salad or in your oatmeal
• add them to smoothies
• eat almond butter on sandwiches
• drink almond milk
• grind them and use them as a coating on baked fish or chicken
• use almond flour when cooking

Be creative, I'm sure you have some great ideas too!

Food Network's Healthy Eats explains that a serving of almonds has 162 calories, 14 grams of heart-healthy unsaturated fat, and 6 grams of protein, and when snacking on almonds, portion control is key. One serving of almonds is 23 almonds, which equals 1 ounce, ¼ cup or about 1 handful.


Action Item: If you reach for a snack today, reach for delicious almonds!

For Further Reading: 9 Health Benefits of Almonds and Health Benefits of Raw Almonds and 10 Savory Almond Recipes

Pomegranates

Our family adores pomegranate seeds. At one point, I dreaded buying them because it was a pain to get the seeds; it took lots of time and everything close by ended up covered with pomegranate juice. Until I saw this...How to De-seed a Pomegranate... and it really works!

The name for the pomegranate fruit is derived from Latin and literally means "seeded apple." Only the seeds are edible and are found inside this large, hexagonal-shaped red fruit. An average pomegranate contains about 600 juicy seeds, also known as arils, which are encapsulated in white pith. The pomegranate fruit is low in calories, high in fiber, high in vitamins and high in phytochemicals that may promote heart health and help to prevent cancer. (Livestrong.com)

Try them sprinkled over salads, swirled into yogurt, blended into a smoothie or of course as a snack by itself. Lots of recipes include pomegranate seeds, such as these at allrecipes.com. I have not tried these, but salads with pomegranates look especially yummy.


Action Item: Pomegranates are in season from Sept to February, so run to the store now!

For further reading: Health Benefits of Pomegranates and Pomegranate Power