{"id":7287,"date":"2019-09-21T18:07:53","date_gmt":"2019-09-21T23:07:53","guid":{"rendered":"https:\/\/www.osfhealthcare.org\/blog\/?p=7287"},"modified":"2020-09-02T12:39:31","modified_gmt":"2020-09-02T17:39:31","slug":"apples-keep-more-than-doctor-away","status":"publish","type":"post","link":"https:\/\/osf-blog.live.imagescape.com\/blog\/apples-keep-more-than-doctor-away\/","title":{"rendered":"Apples keep more than the doctor away"},"content":{"rendered":"

This time of year, temperatures routinely clock in between the very reasonable \u201cfeels good with a sweatshirt and jeans on\u201d and the equally reasonable \u201cfeels good with a t-shirt and shorts on.\u201d The humidity has migrated south and you can finally enjoy the outdoors in comfort.<\/p>\n

Yes, that means it\u2019s September: time to pick some apples!<\/p>\n

Apples are big business, with more than 7,500 growers in the U.S. producing about 240 million bushels of apples each year. And Illinois is no exception. Apples are basically a culture touchstone in autumn.<\/p>\n

Picking your own apples at an orchard, of which there are several in Illinois, can be a fun way to bond with family and friends, and it provides an opportunity for a refreshing walk with beautiful scenery.<\/p>\n

So, while you probably actually need more than just an apple a day to keep the doctor away \u2013 things like proper sleep, regular exercise and a diet rich in vegetables, for example \u2013 the apple, in all its variations, can be a useful part of a healthy diet.<\/p>\n

The incredible, edible apple<\/h2>\n

Studies show that people who eat apple slices before a meal tend to eat less during that meal, according to Nathan Hamman, wellness services manager for OSF HealthCare Saint Anthony Medical Center.<\/a> A couple apple slices before a meal can help you consume fewer total calories and possibly even lose weight.<\/p>\n

\n

Get tips to lower cholesterol<\/p>\n

Talk to your primary care provider<\/a><\/p>\n<\/div>\n

Foods that are high in fiber tend to be more filling, so you feel full earlier in a meal and reduce the risk of overeating. Fiber can also help lower \u201cbad\u201d cholesterol (commonly known as LDL)<\/a> and help lower your blood pressure, decreasing your risk for stroke or cardiovascular disease.<\/p>\n

The type of fiber in apples is a prebiotic, Nathan said, which means it\u2019s the type that the good, healthy bacteria in your gut feed off of. So, apples can help keep your digestive system<\/a> running smoothly.<\/p>\n

Another tip from Nathan for eating apples: don\u2019t ditch that skin.<\/p>\n

\u201cA lot of people pare their apples, but you lose over half the fiber when you get rid of the skin,\u201d Nathan said. \u201cYou need 25-35 grams of fiber per day, and a medium-sized apple might have four grams of fiber. When you ditch the rind, you not only reduce the amount of fiber you take in, you also lose vitamins and a bunch of phytochemicals that can have positive effects, like helping prevent cancer.\u201d<\/p>\n

Have your apple and eat it too<\/h2>\n

Perhaps it should be no surprise that apples are so popular. They not only have several health benefits, they are also very diverse.<\/p>\n

There are so many ways to eat them: plain, cut into slices for dipping, or in any number of baked goods. Plus, with a wide variety of flavors and textures, there is bound to be an apple to suit just about anyone.<\/p>\n

[bctt tweet=”Dietitian Tip: When baking an apple recipe, swap in pumpkin puree to take the place of eggs or oil because the flavors of apple and pumpkin work well together.” username=”osfhealthcare”]<\/p>\n

\u201cIt\u2019s easy to mix and match and find different textures, different levels of sweetness and tartness that appeal to your personal preference,\u201d Nathan said. \u201cI like the tart ones. And they\u2019re good by themselves. They don\u2019t have to be in an apple cider doughnut to be enjoyed.<\/p>\n

\u201cSome people cut them up and put them in a salad. It can really freshen one up with some crunch and sweetness. It\u2019s a healthier way to get a crunch than croutons.\u201d<\/p>\n

Give these healthy apple recipes a try:<\/p>\n\n\n\n\n\n
\"\"<\/td>\n\n

Apple and Pumpkin Baked Oatmeal<\/h3>\n

Enjoy all of the flavors of fall with this baked oatmeal! This delicious dish includes apples, pumpkin, pecans, and dried cranberries, along with some cinnamon and nutmeg.<\/p>\n

Read the recipe<\/a><\/td>\n<\/tr>\n

\"\"<\/td>\n\n

Apple and Arugula Sliders<\/h3>\n

If you love burgers but hate the calories that go along with it, then you won\u2019t want to miss out on these flavorful turkey burger sliders<\/p>\n

Read the recipe<\/a><\/td>\n<\/tr>\n

\"\"<\/td>\n\n

Cinnamon Apple Snack Mix<\/h3>\n

Looking for a simple bonfire recipe? Try this fall flavored snack mix. Perfect for those nights around the fire with family and friends.<\/p>\n

Read the recipe<\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Wellness services at OSF Saint Anthony<\/a> provide a wide variety of useful options for people looking for help with their diet and fitness.<\/p>\n

There are cooking classes every month, and you can meet with an individual dietitian.<\/p>\n

Ask your doctor about a referral so you can consult with a dietitian and get more from your meals.<\/p>\n","protected":false},"excerpt":{"rendered":"

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