Stay Healthy, Eat an Apple

An Apple a Meal is a Healthy Deal

One good way to promote good health, nutrition and wellness is to eat an apple a day; thus the reason behind the popular saying," An Apple A Day Keeps The Doctor Away." Studies have proven that apples offer numerous health and nutrition benefits. For instance, apples are free of fat,

sodium and cholesterol and have high fiber content. Plus, apples contain antioxidants that improve immune function and prevent heart disease and some cancers. Low in calories, apples, when eaten unpeeled, are also a good source of potassium, folic acid, vitamin C and calcium.

The healthful benefits of apples date back to circa 400 BC when Hippocrates, the Greek physician considered the father of medicine, used apples among his favorite remedies in nutritional healing. Because apples are cooling and moistening, they would be grated and given to patients to reduce fever. In addition, steamed apples sweetened with honey were used to treat a dry cough, as well as to remove mucous from the lungs.

Today, the medical profession promotes the apple's rich quantity of pectin as an aid in reducing high cholesterol and blood sugar, as well as benefiting people with coronary artery disease and diabetes.

Check out these other healthy apple facts:

* Fresh apples help in promoting digestion because they contain malic and tartaric acids that inhibit fermentation in the intestines. Their high fiber content adds bulk that aids the digestive process, making elimination natural and comfortable. Apples also contain pectin, a soluble fiber that encourages the growth of beneficial bacteria in the digestive tract.

* An apple contains the following vitamins: A (74IU); B Thiamine (.04mg); Niacin (15mg); C Absorbic Acid (8mg); and Riboflavin (.03mg).

* An apple contains the following minerals: Calcium (10mg); Phosphorus (100mg); Iron (.45mg); Potassium (159mg); and Magnesium (12mg).

* An apple contains 4.28 grams of dietary fiber. Research has shown that dietary fiber helps to reduce the risk of heart disease and certain cancers.

* Green apples, in particular, act as a liver and gall bladder cleanser and may aid in softening gallstones.

Raw Watercress & Granny Smith Apple Salad

This is a recipe that I've seen several variations of that call for non-raw ingredients (like cheese or candied pecans), but making it on my own with a few modifications makes this a delicious summer salad for raw foodists and vegans alike. There's something extra refreshing about the way

the tangy Granny Smith apples hit your tongue in contrast to the buttery texture of the watercress. If you can't find watercress, arugula is a stunning alternative. Substituting arugula gives it a spicy kick that compliments the earthy flavor of the fennel bulb.

Please keep in mind that the quantities are merely suggestions. As with all salads, it's all based on your own personal taste. In this case, the quantities of the dressing are up to you as well since it's so simple. I'd have an extra lemon on hand, just in case.

Serves 2 as a Main Course or 4 as a Side Salad

What You'll Need:
A Sharp Knife or Mandoline
Large Bowl to Throw Everything In
A Separate Bowl to Whisk the Dressing Together (Optional)

Ingredients:
1 Whole Lemon
¼ Cup Grape Seed or Olive Oil
1 Fennel Bulb
1 Bunch of Watercress (or Arugula)
1 Crisp Granny Smith Apple
Freshly Ground Salt & Pepper

1. Juice the lemon, set aside.

2. Chop off the stalks of the fennel if still intact, then wash any dirt off of the fresh fennel bulb. If you don't have a mandoline handy, be sure to slice the fennel lengthwise as thinly as possible with a sharp knife. Try to keep a few of the slices intact to place on top of the salad as a nice garnish. Place into your large bowl, keeping the few slivers on the side.

3. Thinly slice the Granny Smith apple. You can cut it up into bite-sized pieces if you prefer, or visually pleasing wedges. It's entirely up to you. Place the apple slices in the bowl topped with a small amount of the lemon juice—just enough to keep the apple from turning brown.

4. Wash and dry the watercress, slicing off any roots or tough stems. You can place the watercress in the salad bowl whole, or slice into bite-sized pieces. Once again, this is entirely up to you.

PLANNING YOUR MEALS

The food we eat is been divided into three category,
they are:
1. Body-building of flesh - forming foods e.g protein
2. Energy-giving foods, e.g carbohydrate and fats
3.protective foods, e.g minerals and vitamins