An Apple a day can really keep the Doctor away. Not only apples though – fruits in general! Straight from Mother Earth, fruits contain no unhealthy fats, are low in calories, and have natural sugars that our bodies use efficiently. Fruits are extremely good for us, and eating a diet rich in fruit can lower the risk of and prevent a number of serious illnesses and health problems, such as cancer, high blood pressure and cardiovascular disease. They aid in keeping our nice trim figures and prevent us from piling on the pounds. Some can actually assist in taking off the pounds.
APPLES
Apples are full of fiber, 3 grams in fact, but you have to eat the skin too. Apples have 2 kinds of fiber, the insoluble kind, this helps to lower LDL (bad cholesterol) and soluble fiber which helps to remove LDL in the liver. They also contain a flavinoid, quercitin, which helps to lower your risk for heart disease. This flavinoid pairs up with vitamin C and increases antioxidant activity. Some studies show that apples help with chronic diseases such as Alzheimer's, prostate cancer, and lung cancer.
1 medium apple - 1 serving: Calories 65 - has Vitamin A - 1%, Vitamin C - 10%, calcium 1%, iron 1%
1 medium apple - 1 serving: Calories 65 - has Vitamin A - 1%, Vitamin C - 10%, calcium 1%, iron 1%
BANANAS
Bananas are rich in potassium. Potassium helps in many ways; it regulates blood pressure - reducing chances of a heart attack or stroke, and also helps to regulate calcium - therefore strengthening bones. Potassium aids in muscles contraction, assisting you when you get muscle cramps. Bananas have high levels of B6 for energy and also contain pectin, a fiber which helps your digestional tract. They are tasty, nutritional, and easily digestible.
1 medium banana - 105 calories, Vitamin A 2%, Vitamin C 17%, Dietary fiber 12%, Potassium 12%
1 medium banana - 105 calories, Vitamin A 2%, Vitamin C 17%, Dietary fiber 12%, Potassium 12%
PAPAYAS
Papayas are rich in vitamin C with approximately 313% of the RDA's recommended daily value. Papayas help to prevent colon cancer as well as aiding in regulating your cardiovascular system. They help to prevent atherosclerosis, the building of plaques in the arterial walls, leading to heart attacks and strokes. Eating papaya prevents colon cancer by preventing toxins from binding to colon cells. They also contain the enzyme papain which helps decrease inflammation in diseases such as arthritis or asthma. Papayas even help to prevent nausea.
1cup (140g) - 10% fiber, 31% vitamin A, 144% Vitamin C, 3% calcium, 1% iron
1cup (140g) - 10% fiber, 31% vitamin A, 144% Vitamin C, 3% calcium, 1% iron
GRAPEFRUITS
Grapefruits are a great source of Vitamin A and C. They also contain potassium, calcium and iron. Although it has an acidic taste, when it is inside the body, it tends to increase the alkalinity of the body once inside the stomach. It therefore helps with acid in the stomach. Grapefruits also contain the antioxidant lycopene, known to possess anti-tumor activity. They are great for constipation, as they aid in bowel movements. This fruit has also been proven to help burn fat. Like other fruits, they help to prevent cancers, like prostate cancer. Other benefits include prevention of kidney stones and lowering of cholesterol.
1 Grapefruit (230g) = Vitamin A 53%, Vitamin C 120%, Calcium 5%, Iron 1%.
1 Grapefruit (230g) = Vitamin A 53%, Vitamin C 120%, Calcium 5%, Iron 1%.
In my E-book theHalf Baked Diet Plan (BTW it's on sale NOW!)I have lined out a 14 day meal plan. Here is DAY 1:
Breakfast:
Banana
Chocolate Chip Pancake
Lunch:
Cherries
Turkey, avocado, tomato, and sprouts sandwich
Dinner:
Spinach Salad
Lasagna* and Garlic Bread
So start looking after your health, inside and out. Try to get at least 3-4 servings of fruits per day. Eating a grapefruit or drinking pure grapefruit juice right before you pig out on some cake will also combat the bad habit of refined sugar consumption!
* Lasagna Recipe (from the Half Baked Diet Plan E-book)
1 lb. ground chuck, hamburger, or turkey, or a combination of any of the above
1 onion
24 ounces of tomato sauce
(3 8-ounce cans)
¼ teaspoon garlic powder
1 Tbsp minced garlic
1 Tbsp oregano
½ teaspoon black pepper
8 ounces cooked lasagna noodles
12 ounces ricotta cheese or cottage cheese or half ricotta and half cottage cheese
4 ounces mozzarella cheese
Brown the meat and drain off. In a 2-3 quart sauce pan combine meat, onion, tomato sauce, garlic, garlic powder, oregano, pepper and simmer approx. 30 minutes.
Spray 9x13 baking dish with non-stick spray. Layer noodles/sauce mixture/ricotta cheese, noodles/sauce mixture/ricotta cheese then top with mozzarella cheese. Cover and bake at 350-375° F about 30 minutes or until cheese has melted. Uncover for 5 minutes to brown the top.
One could add cooked, drained spinach if desired.
Enjoy!
Email me at lisa@creatingoptimisticbeliefs.com or visit my website at http://www.creatingoptimisticbeliefs.com/
