Spotlight On Apples

It’s been awhile since I’ve done a spotlight post and I figured it was about time to get back on it and offer you up another look at a healthy food and convince you to eat it if you don’t already.

Do I have persuasive powers? hahaha

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An apple a day…

 

 

Personally, I don’t think it should take much to convince anyone to eat an apple but I guess there are those who won’t or will pass on them for whatever reason.

I don’t understand it…. sweet, crunchy, tasty, refreshing…. delicious. How could you not?

Now be good and read all of this and I’ll toss some tasty apple recipes in at the end πŸ˜‰

The Healthy 411 on apples

One thing that I perhaps (intellectually) know and understand doing research for these posts, is that it’s a no brainerΒ  fruits and veggies offer amazing healthy benefits, can protect against diseases, can make our skin, and hair look great, offer significant anti aging benefits, keep our digestive system running smoothly, keep us feeling full, and all of that for minimal calories and no fat.

But every time I start my research so many offer all the same benefits.

Hmmm… you think it’s a good reason to get these into our daily diets?

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I love Granny Smith apples. Sweet and a bit tart they offer a great flavor combination. They also make good pie πŸ˜‰

 

Besides apples coming in their own handy packaging that you can easily eat with minimal disposal at the end πŸ˜‰ they make easy handy snacks to take on the go, can be fit in anywhere and satisfy any crunchy sweet cravings you may have.

Eating apples won’t replace a tooth brush but the biting and chewing of an apple stimulates the production of saliva in your mouth reducing tooth decay by lowering the amount of bacteria in your mouth. It can also help clean your teeth.

Apples can curb all kinds of cancers. Researchers at Cornell University have identified several compounds β€” triterpenoids β€” in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fiber intake to reduce the risk of colorectal cancer

Help reduce cholesterol.Β  The soluble fiber found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.

Get a healthier heart.Β  An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.

Prevent gallstones. This is one of the health benefits of apples that is eye opening. Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fiber (ahem, apples again) to help you control your weight and cholesterol levels.

Control your weight. This is one of the health benefits of apples most of us are willing to get. Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage weight and improve overall health, doctors recommend a diet rich in fiber. Foods high in fiber β€” like apples β€” will fill you up without costing you too many calories.

Help prevent cataracts. Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants β€” like apples β€” are 10 to 15 per cent less likely to develop cataracts.

Boost your immune system. Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify your immune system, especially when you’re stressed out. That’s one of the most unexpected health benefits of apples.

Eating fruit is linked to higher bone density, which is a marker of bone health.

Researchers think the antioxidant and anti-inflammatory compounds in fruit help promote bone density and strength.

The antioxidant and anti-inflammatory compounds may promote bone health, and eating fruit can help preserve bone mass as you age.

Some studies show that apples, specifically, may positively affect bone health.

Apples are also extremely rich in important anti-oxidants, flavonoids, and dietary fiber.

And eat up….

with only about 95 calories in a medium apple you can easily have a couple in your day.

And apples are good for our skin…

Their high content of vitamin C helps to build collagen, and their levels of copper (60 mcg in a large apple) encourage your skin to produce melanin, the pigment responsible for color in your skin.

Are you ready to add an apple a day to your diet? With all those health benefits and being an easy, portable snack why wouldn’t you?

Ok I promised you food if you read to this point….

How about an amazing dessert ? Β When I made this at Thanksgiving everyone went crazy over it. Not the healthiest way to eat apples but certainly tasty πŸ˜‰

And of course I had to offer up a healthy alternative too, right? With summer coming on is there anything better than a light refreshing salad?

ok your turn! Tell me how do you like apples? In a pie? As a quick sweet snack? In a salad? Do you have a favorite kind?

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Published by

Sassyfitnesschick

8 years ago I began what I now refer to as my "journey into lifestyle fitness". After a yearly check in with my Dr he said I looked "really good on paper, but I might consider losing a few pounds" I wasn't offended... I knew I needed to but it seemed like to much work at the time. In that year we had adopted 2 girls out of foster care, plus caring for my 3 sons & husband sort of left me on the back burner taking care of "me". I told him I "used to" walk & he encouraged me to at least get back to that. I left his office that day, started, & never quit. As time moved on my walks increased in length & speed. I started mingling some jogging into it...then after more time some short sprints. One day I realized I was doing more running than anything else. I learned to run longer and farther. I constantly challenged myself to do more. I realized I had turned into a runner & was loving it. I have since run 6 half marathons, 2 full marathons, and my first 50K scheduled for March 1,2015. Not bad for a girl who just started off walking not quite 2 miles! My body was now beginning to show the results of my work as weight & inches dropped off. I began to add in boxing & weights on days I wasn't running. Over time as the fat left, my new muscles were waiting underneath =) Obviously, I also made some food changes. Nothing drastic..just started eating less and trying to eat better.. I hated diets and how they made me feel....deprived & left out of all the fun...so adjusting & eating less of what I liked and moving more.. I found myself getting in decent physical shape. It began my thinking of lifestyle and not "dieting". As I got stronger,healthier & more fit it was an easier process to "let go" of some of the foods I had enjoyed. I had more energy, strength and confidence in what I could do. It was empowering. It made me realize that I probably wasn't the only one who wanted to lose weight, be healthy & strong but not always be on some sort of "diet". Maybe my journey & what I had learned & been doing might possibly help others to success in their lives... I consider myself to be rather normal and ordinary ( meaning I haven't always been into fitness and healthy eating) it has been a steady, daily, learned process with good days and bad days and my hope is that you too, will see the greatness in you, and that you have the ability and power to change and do anything you put your mind to. If you want change, you can make it happen. It's just one day at a time, making smart moves and better choices, and before you know it, things are happening. Get started on your journey, really, what do you have to lose ? And yet, so much to gain =)

4 thoughts on “Spotlight On Apples”

  1. I love apples and eat them almost every day, especially when I can find good ones. Pink lady apples I bought from a farm outside of Lubbock were the best I’ve ever had. Fresh? Yes! Pie? Heck yeah! And whoever that chick is holding the apple… daammmnnnn. πŸ™‚

    Liked by 2 people

  2. Sassy,

    Granny Smith apples rock the table, fo shizzle. Not that I discriminate with my apples, but I DO make it a point to never . . ever compare them to oranges. So . . there’s that.

    Peace and pie

    Liked by 2 people

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