Fall is a Great Time to Eat Apples!

Some of the health benefits include:

Heart Protection
Pectin, a soluble fiber found in apples, has been shown to help lower LDL levels (bad cholesterol).  This decreases the risk of having a heart attack and stroke.  One study also showed that apples may help to lower blood pressure.

Bone Protection
Protection and strengthening of bones especially among women is extremely important for health and longevity. Apples contain some phloridzin that increase bone density and boron that strengthens bones.

Asthma Help
A number of studies have been done to confirm the benefits of apples and apple phytochemicals in improving asthma, lung function and overall lung health. One study involving 1600 adults in Australia, showed that apple and pear intake was associated with a decreased risk of asthma and a decrease in bronchial hypersensitivity. http://applepolyphenols.com/studies/asthma.htm#Nutr J. 2004

Alzheimer’s Prevention
An ingredient in apples called quercetin may be instrumental in protecting the brain from free radical damage that ultimately leads to Alzheimers.  Dr. Thomas Shea and colleagues from the University of Massachusetts at Lowell report that patients receiving 4 ounces of  apple juice a day for 1 month showed significant changes in improved mood and behavior.  This research was published in the June issue of the American Journal of Alzheimer's Disease and Other Dementias.

Cancer Prevention
Research studies have shown that consuming apples regularly may also prevent a number of cancers like lung, breast, colon and liver cancer.   German researchers found that components of apples and apple juice "react in the colon and help to slow the growth of precancerous and tumor cells."   The study is published in the scientific journal, Nutrition (April 2008).

Diabetes Management
Scientists have found that the Pectin component in apples supplies galacturonic acid to the body that lowers the body's need for insulin thus helping keep diabetes in check.

Weight Loss
Apples are a great source of dietary fiber.  Dietary fiber helps aid digestion and promotes weight loss. A medium apple contains about five grams of fiber (more than a serving of most cereals).  Also, apples contain almost zero fat and cholesterol!  A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.  In addition, a 2008 study by Dr. Victor Fulgoni, PhD, found that adults who eat apples and apple products have smaller waistlines, indicating less abdominal fat.


Healthy Raw Salad

About 2 years ago my good friend,Theresa, introduced me to the Raw Food Diet.  I was so inspired by her because both she and her husband went on this diet for a full year and not only lost weight, but looked SO HEALTHY!  Her husband also had a serious eye condition that was completely healed (the doctor told him he would probably go blind ~ yikes)!   I have to admit that when she first told me she was eating only raw foods (nothing cooked!), I thought she was really going to the extreme.  After trying some of her recipes, however, she quickly convinced me that this is a very healthy way of eating.  One of my favorite recipes is the Raw Salad.  It's easy, versatile and a great way to get some veggies into your day! 

Red bell pepper
Carrots (cut into small pieces before putting in grinder so they are easier to chop)
Cabbage (I use purple)
Onion (small amount)
Raisins (don't need to chop)
( Add any other vegetable you like.  
Other suggestions: Cut up parsley, dill or other herbs are really good.  Can also top with sprouts. 
Put above in a hand held grinder (or food processor) until very small (like a coleslaw).  Cut the harder to chop vegetables, like the carrots & cabbage, into smaller pieces and combine them with the softer veggies in the grinder.  After grinding, put in large bowl.  Next add dressing below and stir. 
Dressing: Honey or Agave, Olive Oil and Apple Cider Vinegar (add amounts to your liking).