A Healthy You: An Apple a Day!

Wednesday, March 14, 2012

An Apple a Day!

Hello and Happy National Nutrition month! Yes the month of March is Nutrition month.

Today I want to tell you some facts about the apple. There are so many varieties of this fruit to choose from and all are packed with health benefits.

The old adage "an apple a day keeps the doctor away" could well hold true. According to many studies apples may reduce the risk of several common cancers, as well as protect the brain from the damage that causes conditions such as Alzheimer's and Parkinson's disease. Antioxidant compounds in the skin of apples, in particular quercetin, epicatechin and procyanidin, are thought to be responsible for this protective action. Apples contain a soluble fiber called pectin, which lowers high cholesterol levels and regulates digestive function.

Nutrients: Vitamins B3, C, E, K, beta-carotene, biotin, folate, calcium, chromium, iron, magnesium, manganese, phosphorus, potassium, zinc; fiber; and is a good carbohydrate (what the body uses and stores for energy)

Go ahead, enjoy a nice, crisp apple everyday!!!

1 comment:

LuglessApril 3, 2012 at 2:23 AM
Thanks for sharing information about health and fitness. This post will offer many tips for fitness and overall good health. Great work keep it up !!
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Important!

Before starting any exercise or fitness routine (especially for those who have never exercised or who have not in a long, long time), it is recommended that you have a physical exam to make sure your blood pressure, heart rate and everything else checks out okay. Make sure you talk to your physician about your fitness plan.

Fitness Plan Components

1. a nice light warm up (8-10 minutes), this could include light jogging or marching in place, loosening up back muscles, rotating arms to loosen shoulder joints etc. You want to warm up muscles before any exercise.

2. your cardio could include: walking, running, hiking, cycling, dancing, rowing (anything that can get your heart rate up). Cardio can be done everyday of the week if you have the time if time is limited try to work in a cardio routine at least 3-5 days a week. (30-40 minutes is recommended by ACSM) but I feel whatever you can do is better than nothing at all.

3. strength and resistance: machines at the gym, using your own body weight, free weights, weighted balls etc. Very important to build and keep muscle. Muscle helps strengthen and maintain the bone's quality. Ladies you won't bulk up (unless you are using steroids), you will get better definition and keep bones strong.
Try to do at least 2 days a week of resistance work. Working your muscle to fatigue is best. By that I mean using a weight you can handle and try to do 2 sets of at least 10-12 reps. If you feel the weight is too light and you can do way more...then you know you need to increase the weight.

4. stretching: at the end of any work out it feels great to do some stretching of the muscles. This should only take you about 10 minutes to do. Hold each stretch for about 10 seconds. No bouncing movements, a static stretch is best.

I will be posting weekly exercise moves as well as stretches.

thank you!

Welcome