What Did Johnny Appleseed Know About Apples?

 Maybe Johhny Appleseed knew more than we did about the benefits of apples. Eating fresh apples has always been good for you, but to get the full nutritional benefits associated with eating apples you should eat at least one fresh apple every day. The average U.S. consumer eats about 19 pounds of fresh apples a year — about one apple per week. 

WHOLE-BODY HEALTH BENEFITS

Eating apples are believed to lower blood cholesterol, improve bowel function and reduce the risk of stroke, prostate cancer, type II diabetes and asthma. 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. 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 heart disease, stroke, prostate cancer, type II diabetes and asthma. Findings indicate that two apples a day or 12 ounces of 100% apple juice reduced the damaging effects of the “bad” LDL cholesterol. 

CANCER PREVENTION

Over the past four years, apple consumption has been linked with reduced cancer risk in several studies.In an article from the American Institute for Cancer Research (December 2019), it indicates that the fiber found in apples can combine with the healthy bacteria in the stomach to reduce the risk of cancer. The types of cancer reduction with apples included breast, digestive (colon, esophageal, mouth), and certain types of lung cancer.  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. 

So there you have it! An apple a day may be old advice but it sounds like advise worth following.

Caffeine is All the Buzz

 

Caffeine is a simple word but largely complex substance. It comes naturally from plants and has the ability to stimulate the central nervous system while acting as a diuretic. A diuretic rids the body of salt and water through urination. 

We often forget that caffeine doesn’t just mean coffee. Though often associated as the main source of fuel for those early risers, caffeine can be found in all different food and beverage sources that may be unknown by some. Caffeine can be found in energy drinks, soda, tea, chocolate, and more.

 Caffeine is often consumed as a way to boost energy levels, and effects can last from six to twelve hours after consumption. Peak performance of caffeine occurs after one hour of consuming the substance. The Food and Drug Administration (FDA) recommends that you should consume no more than 400 mg of caffeine a day. This is equivalent to about 4 cups of coffee a day. Refer to the table on the following page to review typical caffeine levels of popular food and beverage items. The American Heart Association suggests that moderate coffee drinking, 200mg or less, has less heart related risk factors.  

 

Side effects of caffeine include

1.     Restlessness

2.     Dehydration

3.     Dizziness

4.     Shakiness

5.     Rapid heart rate

 

Avoid caffeine intake When:

1.     You are taking certain medications – it can interact with the drug

2.     You have trouble sleeping – try to consume caffeine no sooner than ten to twelve hours before you are going to sleep

3.     You are prone to stomach ulcers

4.     You suffer from migraines or high blood pressure

5.     You are pregnant

 

Trivia: Is caffeine withdrawal real?

Yes, when you have caffeine regularly for a long period of time, it can cause a physical dependence and you can experience withdrawal without it = headaches, irritability, difficulty concentrating.

 

Be MINDFUL of your caffeine intake! You don’t have to stop drinking caffeine but make sure to be aware of how much you are drinking, what food or drinks contain caffeine, and not to exceed recommended daily intakes.

 

 

 

Levels of caffeine of Food and Beverages

 

Type	Serving	Caffeine Level
Coffee A.     Decaf B.     Light Roast C.     Dark Roast D.    Espresso	A.     8 ounce (1 cup) B.     8 ounce (1 cup) C.     8 ounce (1 cup) D.    1 shot (2 ounces)	A.     2 - 15 mg B.     100 - 110 mg C.     80- 90 mg D.    60-75 mg
Cola	A.     20 ounce bottle B.     2 liter bottle	A.     ~ 75 mg B.     ~ 225 mg
Energy drink	A.     8 ounce (1 cup) B.     1 can (16 ounce)	A.     70 – 100 mg B.     140 – 200 mg
Tea	8 ounce (1 cup)	14 – 60 mg
Dark Chocolate	6 squares  (1ounce)	20 mg
Pain Relief Medication	1 dose (2 tablets)	Up to 130 mg
Diet Pills (Leptiburn, Dexatrim, Estrin D, etc.)	1 dose (2 tablets)	25 – 300 mg

 

 

 

 

 

 

 

 

 

 

 

 

 

References:

 

1.      Consumer Health: Caffeine and blood pressure. Mayo Clinic. https://newsnetwork.mayoclinic.org/discussion/consumer-health-caffeine-and-blood-pressure/. Accessed October 27, 2019.

 

2.      Caffeine: How much is too much? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678. Published March 8, 2017. Accessed October 27, 2019.

 

3.      Caffeine. MedlinePlus. https://medlineplus.gov/caffeine.html. Published April 30, 2019. Accessed October 27, 2019.

 

4.      Gavin ML, ed. Caffeine (for Teens). KidsHealth. https://kidshealth.org/en/teens/caffeine.html. Published September 2014. Accessed October 27, 2019.

 

5.      Caffeine & Sleep Problems. National Sleep Foundation. https://www.sleepfoundation.org/articles/caffeine-and-sleep. Accessed November 3, 2019.

 

6.      Caffeine and Heart Disease. www.heart.org. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/caffeine-and-heart-disease. Accessed November 3, 2019.

 

7.      Kallmayer T. Caffeine Diet: Weight Loss Booster? Caffeine Informer. https://www.caffeineinformer.com/caffeine-diet-weight-loss-booster. Accessed November 3, 2019.

 

Summer Mango, Black Bean & Corn Salsa

Salsa has traditionally been made with a combination of tomatoes, onions, cilantro, and spice from chili peppers. This type of salsa has usually been used in Mexican dishes and as a dip for chips. 

Many people enjoy salsa on:

• Sweet Potato or Corn Chips

• Turkey or Beef Burgers 

• Baked or Sweet potatoes 

• Stuffed Peppers

• Eggs 

• Tacos/Burritos/Quesadillas 

• Mix in with tuna

• Green Salads

• Pork Chops 

Health Benefits of Salsa: 

• Easy and tasty way to add an extra serving of fruits/vegetables to your diet 

• Provides a wide range of antioxidants, vitamins, natural phytochemicals, fiber, protein, and potassium

• Adds flavor without the sodium as long as it is prepared low sodium

Why cut the sodium?

Sodium is a mineral that is naturally found in foods and is also added to some foods. Sodium plays an important role maintaining fluid balance in the body.

Limiting dietary sodium has been associated with improved blood pressure and heart health. Reduced sodium diet may help to prevent the build up of excess fluid in the body.

Did you know?
Processed and restaurant foods account for 70% of adults’ dietary sodium intake. Salt added during home cooking only account for 5-6% of daily sodium intake.

Recipe:

Prep: 10min

Total Time: 10min

Servings: 12

Ingredients

·    1 ½ cup low sodium corn

     15 ounces low sodium black beans
1 medium mango, cubed
¼ onion, chopped
¼ cup cilantro, minced
2 Tbs lime juice
1 tsp garlic salt
¼ tsp ground cumin

Instructions

·     In a large bowl mix all the ingredient together
Refrigerate salsa for at least one hour to let the flavors blend
Serve as a dip or on top of your favorite dishes

Nutrient Analysis of Recipe:

Serving Size: ¼ cup

Calories: 70

Sat. Fat: 0g

Sodium: 314mg

Carbohydrate: 14g

Sugars: 6g

Fiber: 2g

Protein: 3g

BLUBERRIES TAKE THE LEAD!

Tis the season.....for berries, especially blueberries!!! With flavors that range from mildly sweet to tart and tangy, blueberries are nutritional stars bursting with nutrition and flavor . This is the time to eat blueberries because they are at their best. The blueberry season can last from May through October. In New Hampshire, July is prime picking time.

Blueberries have been called a “super” food for so many reasons. Want to retain your memory? Lower your risk factors for some cancers? How about a great natural source of antioxidants for optimum health? Research in Canada and the USA supports evidence that blueberries are powerful disease fighters. Blueberries have been ranked number one in antioxidant activity over 40 other tested fruits and vegetables. In fact, eating a cup of blueberries a day reduces risk factors for cardiovascular disease -- according to a new study. ... New findings published in the American Journal of Clinical Nutrition show that eating 150g (about 1 cup) of blueberries daily reduces the risk of cardiovascular disease by up to 15 percent.

We now know that blueberries are one of the best sources of antioxidants, substances that can slow the aging process and reduce cell damage that can lead to cancer, according to the American Institute for Cancer Research. Blueberries are a particularly rich source of antioxidants called anthocyanins (also contained in apples, grapes, blackberries, radishes, and red cabbage). Several studies suggest anthocyanins discourage blood clots from forming, warding off heart attacks. They also appear to improve night vision and to slow macular degeneration by strengthening tiny blood vessels in the back of the eye. Blueberries have also been associated with improving short term memory loss, promoting urinary tract health, improved metabolism of glucose (type of sugar), and reducing the risk of some types of cancers.

For just 40 calories in a ½-cup serving, blueberries offer a great lineup of nutrients like potassium and iron, as well as being a an excellent source of Vitamin C. And let’s not forget that blueberries also provide dietary fiber, two grams in each ½-cup serving which equals the amount of fiber in a slice of whole wheat bread so make sure to take the whole family blueberry picking this summer.

BLUEBERRY SMOOTHIE

INGREDIENTS:
1 - 6 ounce container non-fat blueberry yogurt
(Try Greek for a thicker consistency!)
1/2 cup apple juice
1/3 cup fresh or frozen blueberries
1/3 cup frozen sliced peaches
5-6 ice cubes

DIRECTIONS:

1. Place yogurt, apple juice, blueberries and peaches in blender.
2. Add ice cubes.
3. Blend ingredients until smooth.
4. Serve immediately

Makes 2 servings.


Courtesy of Oregon Blueberry Commission , US Highbush Blueberry Council, American Cancer Institute for Research, and USDA

"HEALTHY" LEMON BLUEBERRY COFFEE CAKE

1 1/2 cups all-purpose flour                     ¾-1 cup oat flour or quick oats

1 3/4 teaspoons baking powder               2 tablespoons butter, softened

¼ cup nonfat plain Greek yogurt             ¼- ½  cup honey

2 large eggs                                             2 teaspoons vanilla extract

1/2 cup nonfat milk                                  1 tablespoon lemon zest

2 cups blueberries                                           or 1 teaspoon lemon extract                                           

TOPPING

2 tablespoons sugar

3 tablespoons all-purpose flour

1 tablespoon oat flour or quick oats

2 tablespoons butter, melted

Pecans or walnuts (optional)

DIRECTIONS:

Preheat oven to 350º. Spray a 9-inch spring form pan or 8 X 8 inch square pan with non-stick cooking spray with flour.

Prepare crumb topping and set  aside. CRUMB TOPPING: In a small bowl, combine sugar, flour, oat flour and butter. Mix until mixture is crumbly.

In a small bowl, whisk together flour, oat flour (if you use more honey then use 1 cup oats instead of ¾ cup) and baking powder and set aside. In a large bowl, beat butter, eggs, honey, vanilla and milk. Mix in lemon zest or extract. Add flour mixture and mix just until combine. Stir in blueberries.

Spread batter evenly into prepared pan. Sprinkle with crumb topping.

Bake at 350º for 45 minutes or conventional bake for 25 minutes or until a toothpick inserted into the center comes out clean. Cool 10 minutes, then run a knife around the edge and remove ring. Cool completely before serving. (Unless you would rather eat it hot even though the cake doesn’t cut as well.)

Nutrition for 12 servings: Calories: 200, Total Fat: 5g, Saturated Fat: 2.8g, Sodium: 60mg, Carb: 30g, Fiber: 2g, Sugars: 12g (includes fruit and milk sugar), Protein: 10g, Potassium: 246mg