Take a Bite into Great Health with Apples!

For many of us, it’s fall, which means apple season! As I packed my pantry bag this week to travel to Monday Night Football in Baltimore (GO RAVENS!) I was sure to throw in a few apples. Apples are truly one of the healthiest and easiest foods to keep on hand-no matter where you are or what you are doing! We’ve all heard the saying “an apple a day keeps the doctor away”, and there is some real science behind the saying!

No matter what type of apple you eat (there are over 7500 varieties, 2500 different types of apples are found in the US alone!!) you will get some excellent nutritional benefits along with a sweet, juicy, crunchy, treat. There are SO many different types of apples you could eat one a day for 20 years and never eat the same kind twice! Because they are so portable, and don’t require refrigeration or preparation, they are perfect for traveling and busy lifestyles.

As I did a little research on this popular fall fruit, I learned some interesting facts. Did you know????

~The apple is a member of the rose family

~it takes the energy of 50 leaves to produce one apple

~apples range in size from as small as a cherry to the size of a grapefruit

~the largest apple ever produced was over 3 pounds

~in Chinese culture the word for apple is “ping” which also stands for peace.

~the average apple has 10 seeds

~top producers of apples are China, US, Turkey, Poland, and Italy.

~Apples were planted by Pilgrims in the Massachusetts Bay Colony

~apple juice is one of the most popular juices in the US

Apples are truly a nutritional marvel, with so many benefits for the body. Here’s just a few facts to get you thinking about grabbing an apple as you go about your awesome busy life!

Packed with nutrition!

The average apple is about 100 calories, and is full of great vitamins like C, K, A, E B1, B2, and B6. Eaten with the skin on, the apple gives us a great amount of fiber as well. Because apples are small, fresh, and portable, this makes it the perfect healthy snack!

Good for elimination and bowel health

One apple with its skin contains 4 to 5 grams of fiber – the most important nutrient in keeping your bowels working like clockwork. Fiber helps with constipation, and an ingredient found in apples called pectin has a congealing effect to also help with diarrhea. Pectin is considered a prebiotic, which means it feeds the good bacteria in your gut. Apples are a healthy gut food.

Keep your body young.

Apples contain polyphenois, which has an antioxidant effect on the body. Antioxidants help protect our bodies from aging, heart disease, high blood pressure, cancer, and diabetes. When scientists compared a 1,500-milligram vitamin C supplement to one small apple, the results were astounding – the antioxidant values were equal. That means a fresh apple has more than 15 times the antioxidant power of the recommended daily dose of vitamin C. Apples also contain magnesium and potassium that help regulate your blood pressure and keep your heart beating steadily, and it’s the flavonoid quercetin, a naturally occurring antioxidant, that protects your artery walls from damage and keeps your blood flowing smoothly. Apples are also linked to better brain health and mental clarity.

Excellent For Weight Loss Efforts

Because apples are high in both fiber and water content, they are very filling. In studies, people that snacked on apple slices before meals ate fewer calories and felt fuller for longer periods of time!

Protects your Bones and Joints.

Eating fruit is a great way to maintain bone density and decrease the risk of arthritis. The high amounts of antioxidants and anti-inflammatory properties in apples promote bone health, and the trace mineral boron found in apples aids in joint health.

Be sure to buy apples that are unbruised, firm, and have good color. Take them out of their plastic bag and store them in your refrigerator – loose in the produce bin or in a paper bag is best. And since they will absorb odors, keep them away from strong-smelling foods like garlic and onions. If you have an opportunity to visit an orchard and go apple picking, I highly recommend doing so-there is nothing like the taste of an apple pulled directly from the tree!

For a special treat, try baking apples for a healthy and incredible smelling dessert or snack. Just core your apples and place them in a greased baking dish. Add a bit of apple cider or juice to the dish, and sprinkle the apples with maple syrup, cinnamon, nutmeg, or apple pie spice. You can also fill the hole of the apples with oats, nuts, or raisins. Bake at 400 degrees for about 25 minutes, checking with a fork for softness. Top with a dash of yogurt or vanilla ice cream and enjoy!

If you are looking for more easy superfood recipes, be sure to check out my 5 Ingredient Superfood Cookbook! It contains power food recipes for breakfasts, lunches, dinners, desserts, and snacks. Get yours free here!

I’d love to help you with your health and wellness journey! If you are interested in a 30 minute conversation about your goals, please reach out!

The Magic of Blueberries!

For many of us, it’s blueberry season! I just got back from the grocery store with some, and was inspired to write about them! These indigo-colored berries are sweet, long lasting, and versatile. They are a great way to jazz up salads, smoothies, yogurt, pancakes, or waffles. Not only are they tasty and easy to snack on, but they are powerhouse superfoods with a wide range of benefits. Here are just a few magical benefits of the super sweet “candy of nature”!

High in nutrition

Blueberries are very nutritious. A cup contains four grams of fiber, 36% of your daily value (DV) of vitamin K, 24% DV of vitamin C, 25% DV of manganese and 15 grams of healthy carbohydrates.

Low in calories

Although they are high in nutrition, they are low in calories. One serving of 148 grams of blueberries only contains 84 calories.

King of anti-oxidants

Blueberries are often referred to as the king of antioxidants. They contain a high number of flavonoids that reduce the risk of various types of diseases and illnesses like cancer and heart problems. 

Promote anti-aging

Daily consumption of blueberries reduces the risk of DNA damage and the development of anti-aging symptoms.

Fight various diseases and illnesses

Blueberries can help reduce cholesterol, lower blood pressure and improve your memory and other brain activities.

Workout partner

Blueberries are great for restoring and repairing muscle damage after hard workout sessions. Add a handful of them to your post-workout protein shake or smoothie.

Help in losing weight

The fiber in blueberries helps you feel full, satiates cravings, and provides you with loads of long-lasting energy. Whip up a smoothie or throw them into some Greek yogurt to help keep your snacking healthy.

Healthy digestion

Having a handful of blueberries as a dessert after your meal will help to improve your digestion and will save your body from disturbing illnesses like constipation.

Promote clear and glowing skin

Blueberries promote clear skin. The high levels of vitamin C help reduce the damages of smoke, pollution and built up makeup. Try a blueberry facemask at home to help your skin regain its glow. 

Have luscious locks

The vitamins and nutrients in blueberries can help restore the luster and shine of your hair. You can even crush a handful of blueberries and add them to your hair oil as a hair mask. Apply, let sit for a few minutes, and rinse. Your hair will feel amazing.

You are strong when your bones are strong

Blueberries contain magnesium, calcium, iron, and phosphorus that promote strong, healthy bones. Daily consumption of a handful blueberries may help repair damaged bones and reduce the risk of osteoporosis.

SO GOOD!

Blueberries can be adding to almost anything-throw some into yogurt, on top of your cereal, into salads, or mixed right into your protein pancakes or waffles. They add a sweetness that allows you to reduce the sugar in man recipes!

To get a super powerful morning or post workout kick, try making a power smoothie with blueberries as the star!

Allow yourself to be creative, use your favorite add-ons, and make this a power filled addition to your daily nutrition!

Start with your favorite milk-almond, oat, it’s your choice! Add in some spinach or kale (I promise-you won’t taste it!!), perhaps a scoop of your favorite protein powder, and a handful of blueberries and blend! To add more nutrition and power to your shake, try adding some greek yogurt, chia seeds, or flax seeds. For a little added sweetness, try adding half a banana to this. YUMMY! If blueberries are not in season where you live, frozen blueberries work just as well, and make give your smoothie an extra creamy and milkshake type of texture and taste.

If you’re looking for ways to clean up your diet, find the right nutrition for your lifestyle, learn how to reduce stress in your lifestyle, or gain focus and motivation to make healthy choices in your life to live the best life ever, please feel free to connect and set up a personalized plan just for you. You can also follow me on IG for daily inspiration, tips, and freebies.

Be blessed and BeeWell!