nutritional-info

Apples

Thu, 25 Mar 2010 13:46:11 +0100

Most people know the phrase 'an apple a day keeps the doctor away'. However, few people truly know how nutritionally valuable apples are. Let's look at the nutritional components in order to understand the real importance of an apple. Yes, it is a fruit!

They are made up of approximately 83% water. The average small apple has only 60 calories. However, larger fruits can have up to 100 calories per piece. An apple is also fat free and has no sodium. Apples have virtually zero protein, but they do consist of a lot of carbohydrates. In fact, roughly 15 percent of an apple consists of carbohydrates from sugar and fiber. An apple can have 13 to 15 grams of sugar, which may seem like a lot. However, it is important to remember that this is natural, unprocessed sugar that will not cause the same blood sugar elevations as refined white sugar can.

In a small apple alone, there are normally 3 to 5 grams of fiber. However, most of the fiber is located in the fruit's skin. So, peeling an apple will remove most of this very important nutrient. Remember, fiber fills you up. This, in addition to an apple's high water content makes it a filling snack and great for anyone on a diet.

How much to eat?

Apples can be eaten freely, but more than two or three a day does not increase the health benefits. Large quantities of apple juice can encourage tooth decay and diarrhoea.

Nutritional values

Calories

Fibre

1,8 g

Potassium

120 mg

Vitamin C

10 mg

Vitamin E

0,6 mg

Quantities per 100 g

Key benefits

· Apples, known as a cleansing food, contain fibre, antioxidants and fruit flavonoids. The most important of the flavonoids contained in apples is quercetin. This is also found in the skin and has anti-inflammatory as well as anti-cancer actions. Quercetin is a type of antioxidant that has been shown to have brain boosting benefits by protecting cells from damage.

· Apples contain vitamin C as well – more so in green apples than in red ones.

· Apples can reduce blood cholesterol levels, counter constipation and diarrhoea and help joint problems.

· Apples are wonderful for hydration.

· Fiber is perhaps the most important nutrient that apples provide

· Apples are loaded with antioxidants that are associated with lowering bad cholesterol levels.

· Apples also contain flavonoids and phytochemicals that may help protect organs like the lungs and colon.

· They are also a good source of boron, which is associated with improved bone density and a stronger heart.

· Apples also protect the heart by their high folic acid content.

· Dentists also promote eating apples as a method of preventing tooth decay because they have nutrients known as tannins that can protect against plaque and gum disease. Also, the act of eating a water-rich, solid fruit can help clean away bacteria from teeth. This is because chewing an apple helps stimulate the production of saliva. Saliva kills bacteria and helps prevent tooth decay.

Maximising the benefits

Apples are best eaten raw, as cooking them can reduce the flavonoids by as much as 70 percent into the cooking water. It is also a good idea to eat the apple unpeeled as flavonoids are contained in or near the skin.

In conclusion

Ultimately, apples are one of the best foods a person can eat. They are sweet, crunchy, delicious, and, of course, extremely healthy. Their nutrition facts are quite impressive, and apples should be a part of any healthy diet. Granny Smith apples are the most beneficial.

Protein

Tue, 23 Feb 2010 12:13:36 +0100

Protein Content of a 2,000-Calorie Meal Plan

Food

Calories

Protein (gm)

Cracked wheat bread, toasted (2 slices)

132

4.37

Orange juice (1 cup)

112

1.74

Strawberry jam (1 tablespoon)

0.12

Hard-boiled egg (1 egg )

6.29

Roast beef sandwich (1 sandwich, plain)

346

21.5

1 cup low-fat (1%) milk

102

8.03

1 raw apple

0.26

Small tossed salad (3/4 cup)

1.3

Salad dressing (1 tbsp)

0.09

Energade (16 ounces)

100

0.00

Chicken breast (1/2 broiled)

152

26.67

Baked potato

145

3.06

Broccoli (1/2 stalk)

2.32

French bread (2 slices)

203

6.37

Vanilla ice cream (1/2cup)

135

2.4

Totals

2000

93.98

Note: A 55kg athlete would require approximately 1.5 grams of protein

per kilogram of body weight. Multiply kilograms by 1.5 (55*1.5 = 82.5). The

protein requirement for this 55kg athlete is 82.5 grams. The protein

provided by this 2,000 calories is more than 10 grams greater than the

requirement, from commonly consumed foods alone.

Carbohydrates

Mon, 22 Feb 2010 13:58:55 +0100

Carbohydrates are classified as either "simple" or "complex". Some common simple carbohydrates include glucose, fructose, and sucrose, and are typically associated with sweet foods and ripe fruits. The complex carbohydrates are either digestible (starches) or indigestible (fiber). The digestible complex carbohydrates are ultimately "digested" to the simple carbohydrate glucose when they are consumed. While the ultimate "fuel" for muscles is glucose, complex carbohydrates usually carry with them other nutrients, such as B vitamins, which are necessary for muscles to get energy from the foods we’ve eaten. Simple carbohydrates (sugars) on the other hand, do provide energy but may not contain the other nutrients needed to use this energy. Therefore, it is generally recommended that athletes consume no less than 60% of total calories from carbohydrates, and no more than 10% of these calories in the form of simple carbohydrates. Good sources of carbohydrates include pasta, bread, cereal, legumes (beans), fruits, and vegetables.

Glycogen is the storage form of glucose, and it is called upon when muscles need more fuel. Glycogen is needed for both endurance and strength events, but the human body has a limited capacity to store it. Therefore, even though athletes need a lot of it we only have a limited supply. Therefore, it is important to take every opportunity to keep this glycogen "fuel tank" full by making carbohydrates a main part of the foods usually consumed, and by eating carbohydrates before, during, and immediately after exercise. Providing a constant supply of carbohydrates is the best, simplest, and safest means of "glycogen loading". Because glycogen is only efficiently stored when an athlete is well hydrated, it is also important to make certain that plenty of fluids are consumed while eating carbohydrates.

This is a list of some commonly consumed foods with the distribution of carbohydrate, protein, and fat: (Kcal=Calories)

Food

Calories

% Carbohydrate

Protein

Fat

1 raw apple

100

10 grapes

100

1 cup orange juice

104

1 oz Rice Crispies cereal

108

1 baked potato

148

1 banana

105

1 cup spaghetti with sauce

198

1 bagel

198

1 slice bread

1 oz Cheerios cereal

114

Omega3

Sat, 13 Feb 2010 22:01:03 +0100

Apparently not all omega 3 essential fatty acids are equal or in one of my most famous quotes, We are all equal but some are more equal than others. Well the one that is ' more equal' is omega 3's obtained from fish oil. I have been taking omega 3's for a while now but from flaxseed. I will be switching soon but the question now is which brand because as we know, some brands are 'more equal than others' I read that Nordic Naturals are quite good but I am not sure if it is sold in SA. I will have to do some checks.
The benefits of omega 3 EFA are as follows. It lowers cholesterol and helps with weight management. It's also considered as brain food because your brain is made up of fat, believe it or not.
Did you know that fatty acids are responsible for the neuronal growth of the frontal cortex of the brain which, it is alleged, is the seat of personal behavior. test done on prisoners in the England and Finland showed a drop in violent behaviour after they were put on a diet high in omega 3's.

Pine Apples interesting info

Mon, 08 Feb 2010 07:54:56 +0100

Things you might not have known about pineapples.
Pineapples contain bromelain which breaks down protein therefore the juice can be used as a marinade or meat tenderiser.
It can also be used as an anti inflammatory agent.
As I have stated, Bromelain helps to digest protein. There is some evidence that bromelain supplements may reduce swelling, bruising, inflammation and pain after surgery and injury
Digestion

Bromelain is a popular natural digestive aid due to it's ability to digest proteins. It's used for bloating, gas and other digestive symptoms and for conditions such as irritable bowel syndrome. Bromelain is often used alone or in combination with other enzymes such as lipase, which digests fats, and amylase, which digests starch. There is little research, however, on the safety or effectiveness of bromelain for digestion.

Epsom Salts

Mon, 08 Feb 2010 06:33:55 +0100

I just found out about the benefits of Epsom salts. According to the Epsom Salt Council, yes there is such a thing in case you don't believe me, Epsom Salts has a few health benefits. It is made up of Magnesium and Sulphates.

Health benefits

Magnesium has the following benefits

1 Eases stress and improves sleep concentration
2 Helps muscles and nerves function properly
3 Regulate activity of 325+ enzymes
4 Helps to prevent artery hardening and blood clots
5 Make insulin more effective
6 Reduce inflammation to relieve pain and muscle cramps
7 Improve oxygen use

Sulfates has the following benefits

1 Flushes out toxins
2 Improves absorption of nutrients
3 Help form joint proteins, brain tissue and mucin proteins
4 Help prevent or ease migraine headaches

Did you know that Magnesium, which is the key component of Epsom Salts performs more functions in more sytems
than any other mineral. Magnesium is an electrolyte and it supports proper muscle, nerve and enzyme function. It is critical to the proper use of calcium in our cells and it aids in helping to prevent heart disease and strokes ,both of which is a exists in my family history, by lowering blood pressure, protecting the elasticity of arteries, preventing blood clots and reducing the risk of sudden heart attack deaths....ok I was sold on health benefit number one but this is just too good to be true, it sounds like a miracle cure lol. However there is still more to come. I just realised, maybe I am the only one who doesn't know all this,
anyway ((("it's my blog and I will write if i want to"))) .....sung to the tune of "It's my party and I will cry if I want to"
Alas I digress, back to the benefits of Epsom Salts

According to medical research, magnesium may increase the effectiveness of insulin and help to lower the risk or severity of diabetes. Apparently soaking in an Epsom Salt bath is one of the most effective means of making the magnesium your body needs readily available.

Sulphates are needed for the formation of brain tissue.
Studies indicate that sulfates are difficult to absorb from food, but are readily absorbed through the skin.

check out the specials page for how much I paid and where I purchased my Epsom Salts. If you find a place that sells it in bigger quanities or at a more affordable price, let me know and I will post it in the specials page.

cheers
Michael