For almost all of 2012 I ate nothing but apples on Wednesdays. Now
before you think I am insane, let me explain why….
Apples are considered as one of the most perfect health foods
available to us. They are consumed raw in their natural state, and contain an
abundance of health giving nutrients, as well as a lot of fibre. The fibre in
apples is known as pectin, and it is associated with the lowering of
cholesterol, and the stabilization of blood sugar. Pectin also helps to keep us
feeling fuller for longer, and reduces appetite and cravings.
Apples contain immune enhancing polyphenols in a water-soluble form,
which means they are more bioavailable to the body and of greater positive
affect once ingested. Polyphenols are most abundant in the skin of the apple,
and are great for prevention of cancers and for better heart health.
Antioxidant and flavonoid quercetin is also present in apples, and
acts as a natural anti-inflammatory, anti-histamine, and is thus an excellent
nutrient for the prevention of cancers and other lifestyle diseases that are
associated with inflammation.
Recent research has offered preliminary findings towards the
supplementation of quercetin as being positively associated with increased
willingness to voluntarily participate in exercise and physical activity.
Current suggestions are in the region of 1000mg per day and with apples
containing just 10mg of quercetin each, we would need to eat 100 per day to
reach this level of supplementation. Luckily quercetin is available in capsule
form, and is one of the supplements I choose to take daily, to compliment my
existing nutrition programme. It is definitely an antioxidant that I will be
keeping my eye on and would love to conduct research on in the future.
So why apple Wednesdays?
The case for apples as an amazing health food is clear, with at
least one apple per day being recommended as a reliable way to lower blood fat
levels. The reason that I chose to eat only apples for a full day each week is
that apples are digested quickly and easily by the body, and so when eaten
alone provide a great means of cleansing and detoxification. Apples pass
through the digestive system in around 20-30 minutes and give your body a break
from foods that may be more difficult to digest (such as animal proteins). However,
when eaten alongside or after such foods, apples themselves can lead to
bloating and digestive discomfort as a result of the food below them being
digested more slowly, or because of sensitivity to the fructose sugars within
the fruit. For this reason it is better that fruit be eaten alone, 30 minutes
before a meal or 2 hours after a meal, or alongside blood stabilizing fats such
as nuts and seeds, to optimize positive effects.
Choosing to eat only apples for one day per week not only allows for
effective digestion, but also promotes more mindful eating, where we become
more aware of what hunger feels like, and how our food smells and tastes. We
can focus on getting things done, with the guesswork having been taken out of
what to eat for the day, and often my most productive days would be realised on
an apple Wednesday.
For me this method worked, and it allowed me to structure my week.
Sundays, Mondays and Tuesdays I would eat my normal diet of a post-workout
protein shake, wild smoked salmon and spinach breakfast, tuna salad lunch and
second lunch, another post-workout protein shake, and vegetable soup for tea.
Wednesdays would be apples and only apples, these would always be organic and I
would eat around 12 through the day. This doesn’t sound like a lot but I was
definitely full all day long! Thursdays and Fridays I would return to my normal
diet, with Saturday involving healthy morning and then a cheat afternoon.
Including an apple Wednesday into my week allowed me to maintain a healthy diet
and fat loss routine, kept me focused for the days when I chose not to eat
fruit, and allowed me to remain productive and mindful of what I put into my
body.
Apple detoxes are often recommended as a short-term weight loss
solution, and they do work, although are not for everybody. Do consult a
medical healthcare professional before choosing to embark on any new diet
regime and be aware that detoxing may have negative side effects.
Feel free to get in touch with any questions you might have - my email is below.
Thanks,
Niyc xx
Facebook Optimal You
Apples are rich in fiber, making it an excellent food consumed when you are on a diet. A study in Brazil showed that women who ate at least one apple every day for a diet will lose weight faster, compared with those who did not eat apples. It is caused by a number of fiber contained in apples, thereby preventing hunger more quickly. Eating an apple will support the success of your healthy diet.
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