An Apple a Day Keeps Extra Weight Away

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An apple a day keeps the –extra weight, heart disease, bad cholesterol, colon cancer, and high blood pressure away? According to the National Academy of Science (NAS), eating an apple a day can help prevent all these. Although apples are good all year round, they’re at their delicious peak in the fall.

An average medium-size apple contains these nutritious benefits:

• It contains no fat and helps reduce cancer and obesity.
• The sodium content is almost zero, so it helps reduce high blood pressure and the risk of strokes.
• Its high complex carbohydrates may lower risk of cancer, heart disease and diabetes.
• Apples contain cellulose, an insoluble fiber that may help prevent colon cancer and keeps bodily functions regular.
• Pectin, the soluble fiber it contains helps reduce serum cholesterol.
• It supplies vitamin C – 15% of the USDA recommended requirement – more than a peach, a pear, or a bunch of grapes.
• It supplies potassium which helps reduce high blood pressure and risk of strokes.
• The trace mineral boron it contains helps the body use calcium and keep brain function alert.
• Each apple has only 81 calories. The fiber and natural fructose keeps blood sugar high longer to control hunger.
• It has other vital nutrients such as calcium, iron, vitamin A, thiamin, magnesium, and phosphorus.

Like most people, you’re probably on the run from morning ‘til night. Healthy lunches high in fiber will keep you feeling great and going strong. Here are a few ideas on making healthy lunches with apples:

• For a low-cal lunch, mix apple chunks or applesauce into low-fat yogurt and season with a dash of cinnamon.
• A “walking” salad perfect for a lunchtime workout can include a cored apple filled with chicken or tuna salad.
• If you eat at your desk, try a toasted cheese sandwich made with low-fat cheese, whole wheat bread – and layered with apple slices.