Have you ever wondered if you should buy organic produce? You wonder if it’s worth the extra expense. Well, the Environmental Working Group has you covered. Every year the EWG publishes 2 lists. The clean 15 is a list of produce with the lowest pesticide residue, while the dirty dozen is a list of produce with the highest amount of pesticide residue. When purchasing produce from the dirty dozen list, it’s best to buy organic.
The Clean 15
Sweet peas (frozen)
The Dirty Dozen
For more information, see this article from Mind Body Green at the linnk below.
“An apple a day keeps the doctor away.” Isn’t that what they always say? What is it about these apples, powerful enough to keep the doctor away. There are approximately 7500 different varieties of apples, but what makes them so healthy?
Health benefits of apples:
Nutritionally speaking, apples are free of fat, sodium, and cholesterol, yet rich in antioxidants, potassium, high dietary fiber, vitamin C, and some of the B vitamins (niacin and B6).
A few other important nutrients include calcium, vitamin K, iron, copper, phosphorus, and magnesium. Some of the phytonutrients and flavonoids include quercetin, epicatechin, and phloridzin.
A some of the health benefits include:
Aids in digestion -Due to the high amount of fiber
Helps prevent certain types of cancer, such as colon and breast cancer.
Improve the microbiome – The fiber has a “prebiotic” effect, which means the apples feed our friendly bacteria
Boost immune function – The high amounts of vitamin C, antioxidants and protein help bolster a weak immune system
Helps control diabetes – The plant nutrients, or polyphenols, in apples help reduce the absorption of carbs in the body, which reduces blood sugar fluctuation in the blood.
Boost brain health and prevent Alzheimer’s disease – The antioxidants and phytonutrients help reduce brain degeneration, which improves problem solving skills, memory and concentration.
Treat asthma – the nutrients in apples have an anti-inflammatory affect, as well as strengthen the immune system.
Prevent heart disease and lower cholesterol
Improve bone health and vision
Helps with weight loss
So, other than munching on a sweet, juicy apple, or baking a pie, how can you use this healthy fruit? Not to worry, I’ve scoured the internet and found 10 unique and SAVORY ways to eat apples!
2 1/2 pounds boneless, skinless chicken, white or dark meat, diced into bite-sized pieces
Salt and pepper
3 tablespoons butter
3 Empire, Gala or Honey Crisp apples, peeled and chopped
3-4 small ribs celery, chopped
1 onion, peeled and chopped
1 bay leaf
2 tablespoons fresh thyme, chopped
2 tablespoons flour
1 cup apple cider
1 cup chicken stock
1 sheet store-bought puff pastry dough, defrosted if frozen
1 egg, beaten with water
There you have it. Ten unique and savory ways to use apples. Don’t get me wrong. There’s nothing wrong with apple pie. It’s just nice to eat these healthy and delicious little gems in a different way now and then.
I don’t necessarily like the phrase “guilt-free” when applied to these recipes. She uses that phrase because the “ice cream” is made from frozen bananas and is sometimes referred to as “nice cream”. She says “guilt free” because there isn’t the fat and sugar typical of regular ice cream. There is a bit of added fat and sugar in a few of theses recipes, but not a lot.
The reason I don’t like the term “guilt free” is it leads a person to believe they can eat unlimited amounts, which isn’t true. Remember, bananas, especially ripe bananas contain a lot of sugar. Also, these recipe have added ingredients which contain fat or sugar or both. So, there is still a lot of sugar in “nice cream”. Another thing to remember, is that eating one banana during the day is fine, but it takes a few to make a bowl of “nice cream’. Just something to keep in mind.
With that said, it’s still a wonderful way to enjoy a sweet treat without a lot of extra calories and the feeling you’ve “cheated” on your diet. In order to stay on a diet, it’s important to find ways to treat yourself on occasion, without going overboard.
I’m feeling a bit under the weather today, so I’m reposting my first wellness article. Let me give you a bit of history on this series. On April 5, 2017, I posted this article as the first in a series of articles on Diabetes Awareness and called it WAKE-UP WEDNESDAY. Later on, I expanded the series beyond diabetes and changed the name to WELLNESS WEDNESDAY.
Now that I’ve reduced my posting days and am no longer posting on Wednesdays, (New articles are posted every Monday and Thursday) I decided to change the series title AGAIN! 😲 😜 😏 The series will now be called WALK TO WELLNESS.
(Thank you to my youngest son for coming up with the title! 👍 👏)
Stay tuned next month, for the next edition of WALK TO WELLNESS, when I discuss how to calculate body fat and BMI percentages. This will help you determine how many pounds of fat you have versus pounds of muscle in your body AND why this is important. (In my opinion, a better way to gage weight loss than a scale)
So, onto today’s article. BTW…if you have a specific topic you’d like to see covered on WALK TO WELLNESS, leave me a comment or send an email/contact form. God bless and Namaste! 🙏
Do you eat fruit flavored yogurt? When we here the word YOGURT, we often think of health food. However, that isn’t always the case. Would it surprise you that regular, fruit flavored yogurt is equivalent to 2.7 Krispy Kreme doughnuts?
Then you say, “well, I’ll just eat the “light” versions. Take a look at this:
With all this being said…Yogurt is actually very healthy for you…the right kind that is. What is the right kind? PLAIN (UNFLAVORED) YOGURT, preferably GREEK yogurt, due to the lower sugar content. Here is a side by side comparison. Take a look at this infographic. As you’ll see, both types have good and bad aspects. However, in my opinion, GREEK YOGURT wins out, due to the lower sugar content.:
PLUS…the health benefits of Greek yogurt are many. Not only are they a great source of gut-friendly pro-biotics, but protein and calcium as well. Take a look at the infographic below. :
Here are 10 recipes to help you include some yogurt into your diet. All recipes are under 30 grams of carbohydrates per serving. (As indicated in my earlier article.)
A fun and healthy breakfast. It’s quite versatile as well. Instead of peanut (nut) butter, you could use whole milk Greek yogurt, sweetened with a bit of raw honey. Use your imagination here and let the kids help!