Tag Archives: apple

Do You Peel the Apple Skin?

“An apple a day keeps the doctor away” is a saying that we have heard multiple times to ingrain into our minds the benefits of an apple. But do you peel the skin of the apple when you eat it? If you do, then you might be depriving yourself of the apple’s most essential nutrients. Here are some very powerful reasons to never remove the skin again.

1 High in fiber

Apple is a rich source of dietary fiber. A medium apple contains approximately 4.4 gram of fiber and out of which 47% of the fiber is present in the skin. Which means without the skin you are only getting 2.1 grams of fiber OR almost half of the actual content.

2 Source of vitamin and minerals

Apple is a good source of Vitamin C and Vitamin A, but most of this content lies in the skin. A medium apple with skin packs 8.4 mg of vitamin C and 98 international units (IU) of vitamin A. Without the skin, this amount reduces to 6.4 milligrams of vitamin C and 61 IU of vitamin A.

3 Eases breathing problems

The skin of an apple contains quercetin, which is a kind of flavonoid and helps in proper functioning of the lungs, which in turn eases different breathing problems. It also helps in reducing the release of histamine and other allergic or inflammatory chemicals in the body.

4 Control your weight

A major chunk of the fiber is present in the skin, so if you eat an apple with the skin, it will keep you fuller for longer and helps you in maintaining your weight. The peel also contains ursolic acid, which is an important compound that fights obesity by increasing muscle mass and good fat in the body. This pushes up calorie burn, thereby lowering obesity risk. It did so at least in mice, according to a 2012 study.

5 Keeps cancer at bay

According to a study at the Cornell University in 2007, the apple skin contains compounds called triterpenoids that either inhibit or kill cancer cells in laboratory cultures. One of the study authors said that these compounds targeted human liver, colon and breast cancer cells.

But remember to clean the apple properly before eating. Rub it properly with a soft scrub under running water to remove the coating of wax which may be present on it to act as a preservative. Also, you can use warm water to clean your fruits but be careful about the temperature of the water. Always consume the apple with the skin to derive maximum benefits.

— this article is written by a dietitian @ FitHo
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List of Healthy Snacks

Are putting on weight due to snacking? We all know that eating at odd hours leads to weight gain. But how do you deal with hunger pangs without starving yourself. To answer one of the most common dilemmas of how to control snacking we have put together a list of healthy snacks alongside some not so healthy snacks. This is done to explain why you should be eating this and not that.

Healthy Sandwich (Cr/freedigital)

Before we move on to the healthy vs unhealthy snack list you need to understand snacks are just fillers or small bites. Most people eat snacks like a meal and thats where the problem starts. When one samosa becomes two or one sandwich becomes two sandwiches.

To elaborate a little bit more here are some points to note

While snacking eat slowly and enjoy every bite that you eat. Eating slowly makes you chew the food properly and eat less also. This helps you in managing portion and not over eating.

Don’t snack on empty calories even though you can manage the portion because it will add no nutrition and only calories.

You could choose low fat dairy, eggs, seeds and nuts, fruits and veggies as a snacking option.

Lets further explain it with an example on how to control your calories better if you are on a weight loss routine. A man weighing 80 kgs and 175 cms would approximately require 2000 calories in a single day. To break it further he would have a daily quota  of 250 calories for 2 snacks in a day. While a women weighing 50 kg and 5 feet 2 inches would require approximately 1400 calories in a day and 175 calories each for snacking twice in a day. This means you can divide your snack for once during mid morning and once in the routine evening. But remember snacking includes your tea/coffee/coke/lemonade etc! (more…)

— this article is written by a dietitian @ FitHo

Is Oatmeal Healthy?

Oatmeal is the latest thing to recommend for a healthy breakfast. But is oatmeal really healthy? Let’s find out.

Oatmeal is overall healthy. It provides healthy carbohydrates. It is a good source of soluble and insoluble fiber and contains essential amino acids for optimum functioning of the body. The fiber slows down the digestion of starch and helps in regulation of blood sugar levels and keeps you away from heart risk. The fiber makes you feel full for a longer time which helps you lose weight. Further, the soluble fiber present in it helps in reducing LDL ( bad cholesterol).

It all sounds wonderful, but should you be eating oatmeal for every meal? Probably not, since (more…)

— this article is written by a dietitian @ FitHo

Are You Indian? Careful About Diabetes and Hypertension

Research over the last several years has shown that Indian bodies and genetics are different from their western counterparts. Not in a good way- Indians suffer from abdominal obesity compared to people in the west, whose bodies are uniformly obese. As a result of this, Indians are at a higher risk of diabetes and hypertension.

Watch your blood pressure and sugar (stephanobenito@flickr)

There are currently 41 million diabetic people in India and this number is expected to rise by 170 per cent in the next 20 years. Even today, India has the largest population of diabetics in the world. By 2050, India is projected to be diabetes capital of the world. Today, one in every three Indians has high blood pressure, which is expected to shoot by 60 per cent in the next 20 years.

Not much can be done about the genetic risk of Indians, but a lot can be done to take measures about reducing your risk. First, get yourself tested for blood sugar and hypertension. Then, watch your diet and exercise. The Indian diet is very high on carbohydrates. Watch the type of carbohydrates that you put into your body- some carbohydrates promote fat storage. You don’t have to cut out fat from your diet. Just eat the healthy fat. Here are snacks that are delicious and healthy- Almonds keep you fit, Yoghurt reduces fat, Apple fights cancer, Guavas build immunity- read for their health benefits.

Need to lose weight. Call Fitho or email us at fitness@fitho.in. We provide effective diet and workout plans that are customized to your needs.

If you have not exercised in a while, then this is your chance to start- start with a walk, and graduate to a jog. There are innumerable benefits of running. Read these tips to start running. The classic pushup exercise, builds muscle and burns fat.

You’re never to old to get in shape! If you need to lose weight, get on a healthy weight loss plan, with a balanced diet and an effective exercise routine.

— this article is written by a dietitian @ FitHo