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A is for Apple - A Diet Delight

Founder of The Oaks at Ojai

There’s something about an apple. They’re original “fast food” and they’re full of nutrients, flavor, crunch and fiber. What’s not to like?

The best way to eat them is straight after a quick scrub. And just because they’ve been packed in lunch boxes and on the kitchen counter as a staple of health since you were a child, don’t ignore them.

It’s time to fall in love with them all over again. Need a better reason? Of course, always buy them blemish free and sample new or unusual varieties. Yes, Golden and Red Delicious and the ruby red Rome apples will always have a spot in our hearts, but why not make this fall your time to sample some of those you don’t immediately recognize. Ask the green grocery for those apples which cook or munch the best, if you’re curious about this “challenge.”

Just one a day, according to nutritionists I’ve talked with, may help you trim down some pounds, tune up your digestive track and definitely give your heart something to shout about. And while you’re shouting the glad news, here’s more, an apple a day might keep Alzheimer’s at bay, too. According to research from the University of Massachusetts Lowell (abstract at http://www.j-alz.com/issues/8/vol8-3.html ) suggests consuming apple juice may protect against cell damage that contributes to age-related memory loss, even in test animals that were not prone to developing Alzheimer’s disease and other dementias.

“This new study suggests that eating and drinking apples in apple juice, in conjunction with a balanced diet, can protect the brain from the effects of oxidative stress – and that we should eat such antioxidant-rich foods,” notes lead researcher Thomas B. Shea, Ph.D., director of the University of Massachusetts Lowell’s Center for Cellular Neurobiology and Neurodegeneration Research, whose study was just published in the latest issue of the Journal of Alzheimer’s Disease.

More research is needed the experts tell us, but this is encouraging and sweet tasting news for those of us who want to keep that mentally sharp edge as we age.

As you polish that apple in your hand (or the one that you’ll munch after reading this) here are some more terms and reasons to eat one a day:

• Phytochemicals: chemical compounds found in plants, fruits, and vegetables that can act as antioxidants.
• Antioxidants: chemicals that reduce or prevent oxidation, thus preventing cell and tissue damage from free radicals in the body.
• Phenolic Compound: a type of phytochemical.
• Flavonoids: a class of antioxidant. Apples are packed with flavonoids.
• Quercetin: a type of flavonoid found in apples.
• Pectin: a soluble fiber present in most fruits and vegetables.
• Tannins: substance found in apple juice that helps prevent urinary tract infections and may reduce heart disease. Research also suggests tannins may help prevent periodontal or gum disease.
• Weight loss: Okay, it’s not a component of the make up of apples, but could be your best news. A medium apple contains about five grams of fiber, more than most cereals. Also, apples contain almost zero fat and cholesterol, so they are a delicious snack and dessert food that’s good for you.

Looking for ways to increase your own personal apple consumption beyond rinsing and eating? Here is a recipe that will please even the little folks in the family. And it’s easier and better than pie.

This recipe serves two. It’s positively yummy warm, straight from the oven or delightful chilled. I like to score the skin to make it easier to eat and the flavors are better absorbed. Allow a half apple for each person (if you’re counting calories that is 118 calories and only 2 grams of fat). I like to add a sprinkle of cinnamon, nutmeg or lemon zest. If I’m feeling especially festive, or serving these to guests, I offer dollops of lite ice cream or vanilla-flavored yogurt.

• 1 apple (green Granny Smith work well) rinsed, halved and pitted
• 2 tablespoons dates, pitted and chopped
• 1 tablespoon walnuts, chopped
• 1/2 teaspoon Butter Buds®
• 2 teaspoons honey (or a sugar substitute of your choice)


• 1. Halve, score apple skin and carve out a little hollow in the centers.
• 2. Spread honey over the cut side of the apple and sprinkle with the butter substitute.
• 3. Place halved apples, cut side down in a microwave safe baking dish, cover with plastic wrap.
• 4. Microwave on high for 3 minutes
• 5. Combine dates and walnuts.
• 6. Turn apples cut side up and add date mixture to hollow of apple. Spoon juices over apples.
• 7. Microwave 1 minute uncovered and spoon remaining juices over apples for a glaze.

For more recipes or nutritional advice, go to the apple experts at www.bestapples.com . Try an apple a day and stay fit for life.

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Sheila Cluff, fitness expert, television celebrity and owner of The Oaks at Ojai, is the author of Take 5: How You Can Benefit from Just Five Minutes of Daily Exercise and The Ultimate Recipe for Fitness by Sheila and Eleanor Brown. Visit Sheila's Spa on the Internet and see all that's happening at the resort: The Oaks at Ojai www.oaksspa.com.