“An Apple A Day Keeps The Doctor Away” - Is that just a quirky saying that we’ve been hearing all our lives or is there actually some truth behind it? Well, after doing some research here is what I found.

WHOLE-BODY HEALTH BENEFITS OF APPLES
The disease-fighting profile of apples provides a multitude of health benefits, including a potential decreased risk of cancer and heart disease. Several recent studies suggest apples may provide a “whole-body” health benefit which include Lower blood cholesterol, improved bowel function, reduced risk of stroke, prostate cancer, type II diabetes and asthma.

A number of components in apples, most notably fiber and phytonutrients have been found in studies to lower blood cholesterol and improve bowel function, and may be associated with a reduced risk of ischemic heart disease, stroke, prostate cancer, type II diabetes and asthma. Preliminary research from Finland indicates diets with the highest intake of apple phytonutrients were associated with a 46 percent reduction in the incidence of lung cancer. Findings indicate that two apples a day or 12 ounces of 100% apple juice reduced the damaging effects of the “bad” LDL cholesterol. (Interpoma 2002 Conference, Bolzano , Italy / Dianne Hyson, Ph.D., M.S., R.D., University of California-Davis )

CANCER PREVENTION
Over the past four years, apple consumption has been linked with reduced cancer risk in several studies. A 2001 Mayo Clinic study indicated that quercetin, a flavonoid abundant in apples, helps prevent the growth of prostate cancer cells. A Cornell University study indicated phytochemicals in the skin of an apple inhibited the reproduction of colon cancer cells by 43 percent. The National Cancer Institute has reported that foods containing flavonoids like those found in apples may reduce the risk of lung cancer by as much as 50 percent. (Carcinogenesis March, 2001 / Nature June, 2000 /Journal of the National Cancer Institute January, 2000)

HEALTHY LUNGS
Two recent British studies indicated that eating apples can improve lung health. A study of Welsh men indicated that people who ate at least five apples per week experience better lung function. Researchers at the University of Nottingham reported that those who ate five apples per week also had a lower risk for respiratory disease. In the Netherlands at the University of Groningen , apples were singled out as a fruit that could cut smokers’ risk of COPD (chronic obstructive pulmonary disease) in half. Scientists believe antioxidants found in apples may ward off disease by countering oxygen’s damaging effects on the body. (American Thoracic Society Meeting May, 2001 - Thorax January, 2000)

HEART DISEASE & STROKE PREVENTION
A Finnish study published in 1996 showed that people who eat a diet rich in flavonoids have a lower incidence of heart disease. Other studies indicate that flavonoids may help prevent strokes. (The British Medical Journal 1996)

WEIGHT LOSS
Apples are a delicious source of dietary fiber, and dietary fiber helps aid digestion and promotes weight loss. A medium apple contains about five grams of fiber, more than most cereals. Also, apples contain almost zero fat and cholesterol, so they are a delicious snack and dessert food that’s good for you.

UC-DAVIS: APPLES ARE HEART-HEALTHY
Researchers at the University of California-Davis recently reported that apples and apple juice may help protect arteries from harmful plaque build-up. In the first study conducted in humans, adults who added two apples, or 12 ounces of 100% apple juice, to their daily diet demonstrated a significant slowing of the cholesterol oxidation process that leads to plaque build-up - thereby giving the body more time to rid itself of cholesterol before it can cause harm.

These statements were originally published by wholefood farmacy.

Whole Grains are actually the seeds from plants that are in the grass family. This particular seed, which is also known as the kernel, is made up of three key components: the bran, the germ, and the endosperm.

Whole grains may actually be a single food like oatmeal, brown rice, barley, or popcorn, or an ingredient in another foods such as breads and cereals. Whole grains include whole wheat, whole oats/oatmeal, whole-grain corn, popcorn, brown rice, whole rye, whole-grain barley, wild rice, buckwheat, bulgur (cracked wheat), millet, quinoa, and sorghum. Other less common whole grains include amaranth, emmer, farro, grano (lightly pearled wheat), spelt, and wheat berries.

Recent research reported in the May 2007 issue of the online journal Nutrition, Metabolism & Cardiovascular Diseases, shows that Americans should eat more whole grains like oatmeal, barley and brown rice to help lower their risk of clogged arteries, heart attacks and strokes, according to researchers. The study’s lead author, Dr. Philip B Mellen, of Wake Forest University in Winston-Salem, North Carolina commented: “Many consumers and health professionals are not aware of the health benefits of whole grains”.

In a review of seven major studies, the researchers found that higher whole grain intake was consistently linked to a lower risk of heart disease and stroke. On average, adults who ate 2.5 servings of whole grains per day were nearly one-quarter less likely to develop cardiovascular disease than their peers who rarely consumed whole grains. Whole grains are believed to benefit the heart in a number of ways.

The fiber and other nutrients in whole grains may help lower cholesterol, blood sugar and insulin levels, as well as improve blood vessel functioning and reduce inflammation in the circulatory system. Yet, surveys show that few Americans get the recommended three servings of whole grains per day, according to the authors of the new study. More than 40 percent of U.S. adults say they eat no whole grains at all.

Here are my top 5 favorite carbohydrates that are not only my favorite, but also very nutritious!

Carbohydrates are an important part of your nutritional intake. You may or may not know this about me, but I am strongly against low and no carb diets. Please choose your carbohydrates carefully and eat them as a part of a balanced diet.

Anyway……on with my top 5!

1. Sweet Potato
2. Oatmeal
3. Whole Grain Brown Rice
4. Whole Wheat Bread
5. Fresh Organic Fruits

I think that it’s pretty obvious that this is extremely important. Be aware of the food that you are putting in your body. Be HONEST with yourself. Most people justify there eating based on some outside circumstances. There is NO EXCUSE . It is your CHOICE what you put in to your body. This is an area that will need to be changed over time. DIETS rarely work! A gradual change in your eating habits combined with an exercise program is the only way to get the weight off and keep it off!

Cut the Fat

Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

Cut the Sugar 

Cut out ALL sugar possible. This means any time when you would normally add sugar to something like coffee or tea….DON’T!!! Cut our all sodas, teas and other drinks that contain sugar. These drinks are simply NOT GOOD FOR YOU! The only sugar that I would say is okay is in fruit and I would limit that to early in the day. None after lunch! 

Just to start!  

These are just a couple of things to think about to start. Remember, it’s all a choice. If you want to live differently, feel healthier, be happier, have more energy, be more productive and be around on this planet a little longer…..Then you have to make a decision to do something about it and you HAVE TO take it seriously! You have to be willing to do whatever it takes to make it happen. Are you willing to do whatever it takes? Are you ready to join the Fitness Life Club? If so, we are ready to help you!

Americans may eat too much fat overall, but 90 percent of us don’t consume enough of the fats that are good for us.

The right balance of omega-3 and omega-6 fatty acids is vital to cardiac function, joint and skin health, insulin balance and mood stability, according to Dr. Artemis Simopoulos, author of The Omega Diet.

Unfortunately, most of us consume too little omega-3 fatty acids and too much omega-6, which is found in corn oil and can worsen symptoms of some inflammatory and degenerative diseases such as arthritis.

To increase your intake of omega-3 fatty acids, Simopoulos recommends eating fish (especially salmon) at least twice per week.

You should also increase your consumption of green leafy vegetables, flax seed and walnuts, while cutting out as much animal fat and hydrogenated vegetable oil as