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LGLWSM Newsletter 073 - One Fall Fruit that Delivers!
October 04, 2013

I have always enjoyed the fall even more because it’s the time of year when my most favorite fruit comes into harvest. Can you guess what it is? Yep, you got it!

The old saying that an apple a day keeps the doctor away is true. I don’t know about you but I have always been an apple lover. They are crisp, sweet, and juicy, totally healthy for you, and really satisfy hunger pangs.

Fall is the best time of year to find them too. Plus, the come in such a wide variety of choices. You’re sure to find one kind that becomes the apple of your eye!

Aside from being good tasting though, apples are a prime pick for snacking since they come with their own wrapper. If you don’t have time for breakfast, they’re super easy to grab when you head out the door.

You can also make your own applesauce (Granny Smith variety is best for it) very easily or make baked apples with added cinnamon and sugar to make a glaze!

Besides those things, here’s a couple more reason’s you may not know about... so you can go nuts for apples!

apples image

10+ More Reasons to Love Apples

  • There are certain compounds in apples called triterpenoids, that help protect you against cancer of the colon, liver, and breast. Too boot, red delicious apples (a delicious fall favorite), have triters in their peels.

  • Apples (broccoli, and some other antioxidant-rich fruits and veggies), help protect and restore your lungs. According to a recent study, people who ate 5+ apples a week had better lung function than those that didn’t.

  • Apples contain quercetin, which is a powerful antioxidant that protects brain cells from degeneration. To maximize protection, eat the skin too.

  • One recent study from Germany showed that when the natural fibers in apples ferment in the colon, it produces chemicals that help fight the formation of cancer cells. Other studies have shown that the powerful antioxidant procyanidins, also found in apples, help trigger cancer cell death.

  • A medium sized apple contains around 4 grams of fiber, plus a good amount of water. People who eat more apples naturally stay full longer, which helps you cut out snacking on other non-nutritional foods.

  • Newer studies from Brazil have shown that people who eat at least three apples (or pears) a day lose significant weight. In another study, groups were given either an oatmeal cookie or an apple. The group that ate the apples lost around three pounds over the course of twelve weeks. The group that ate the oatmeal cookies did not.

  • No time to brush your teeth? Try munching on an apple to help freshen your breath. Furthermore, biting into and chewing up an apple stimulates the gums, and the sweetness of the apple prompts an increased flow of saliva, which reduces tooth decay by lowering the level of bacteria in the mouth.

  • One study showed that women who ate at least one apple per day, were 28 percent less likely to develop diabetes than those who ate none. For everyone, the soluble fiber in apples helps prevent sugar and insulin spikes that contribute to Type II Diabetes.

  • Apples are naturally low in calories (around 100 calories per medium apple) and high in the soluble fiber pectin, which helps lower LDL blood cholesterol levels by as much as 40 percent. Since high HDL cholesterol can harden arteries, lowering cholesterol levels is key to maintaining a healthy heart.

  • Adults who eat apples are 37 percent less likely to have high blood pressure. Scientists believe that the rich antioxidants found in the skin may contribute to keeping blood pressure normalized.

    Aside from that, there are some other things to consider when you choose apples, especially in the US. Many fruits, including apples, are sprayed with pesticides and insecticides several times yearly. Because of this, be sure to thoroughly wash your apples before consumption. If you think they’ve been waxed, scrub the peel with a brush to remove the wax but preserve the integrity of the skin, since it contains most of the vitamins. Furthermore, many apples are also sprayed with the antibiotic tetracycline. It’s just another reason to wash them well before you munch on them!

    And here’s the latest good news about apples.

    In a recent study, researchers found that people who ate one apple 20 minutes before meals, saved 190 at meals. In other words, eating a piece of fresh fruit before a meal, will help you not eat as much at your meal!

    (However, Traditional Chinese Medicine reminds us to eat fruit at least one hour before eating anything else so the fruit won’t ferment in your gut and cause indigestion later on.)

    Fall is the best time of year to stock up on apples! They will keep for a long time if you preserve them in a cool, dry place, like a basement. Next time you're wandering around looking through the kitchen cabinets for a snack, just grab an apple instead, and crunch your way to better health!

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