How apples can help you lose belly fat and control your appetite

Their fibre can help you stick to your diet by making you feel full longer. Find out why an apple a day really can keep the doctor away, and try our raw apple pie

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Julie Daniluk

One of the most important tools of weight loss is feeling full. That’s why one of the great things about apples is that a large one contains five grams of fibre, which helps to keep you to feeling satisfied.

That’s not the only way apples are good for our health. Chatelaine.com contributor Natasha Turner, ND stresses the need for detoxification to balance hormones. For example, when our estrogen is balanced, it is easier to fight PMS and reduce water weight. Apples contain a whopping 7mg of calcium D-glucarate, a phytochemical that plays an important role in liver detoxification and estrogen balance.

Many of the health benefits of apples are in their skin, so it is important to source apples that are not sprayed with pesticides. I was able to buy a whole bushel of no-spray apples from my local farmer for $15 because they were not cosmetically perfect. You can find all kinds of local apples at their peak flavour right now in supermarkets and farmer stalls. I encourage you to take a bite!

Five more reasons to eat apples

1. They help reduce inflammation and prevent colon cancer: Apples contain pectin, which is a soluble fibre that prevents the occurrence of colon cancer. Apple pectin also has the ability to modulate the inflammatory response and protect against painful inflammation.

2. Apples contain immune-boosting vitamin C: This makes apples a great snack in the fall, when the weather is changing and we need to ward off the common cold and flu.

3. They reduce spikes in blood sugar: Apples contain amylase inhibitors, which decrease the absorption of starch and sugar in the intestinal tract. These polyphenols in apples lower absorption of sugars and prevent blood-glucose spikes while lowering the glycemic load of your entire meal.

4. Reduce belly fat with apples: Apples have been shown to significantly reduce visceral belly fat in overweight individuals with zero side effects. The polyphenols in apples also play an important role in the metabolism of all types of body fat.

5. Apples reduce cholesterol and protect against cardiovascular disease: Apples contain specific procyanidins that have been shown to lower LDL cholesterol levels in the blood. These are the same procyanidins that are present in red grapes to protect against heart disease and contribute to “the French paradox.”


 

Raw apple crumble pie

Did you know the pectin in apples helps lower bad cholesterol by as much as 16 percent? This raw apple recipe is an easy way of spicing up your everyday apples, and turning them into a healthy gourmet treat.

Filling:
5 organic Granny Smith apples sliced very thinly
1 lemon, juiced
2 tbsp of cinnamon
2 tbsp honey
½ tsp ground ginger
½ tsp nutmeg

Pie crust:
1 cup raw hazelnuts
1 cup raw cashews
½ cup dates
1 tsp vanilla extract
1 tsp cinnamon
½ tsp coconut oil

Crumble topping:
¼ cup raw hazelnuts
¼ cup cashews
¼ cup quinoa flakes
¼ cup dried cranberries

Directions:
1. Begin with the pie crust by soaking the hazelnuts and cashews for 20 minutes.

2. Slice the apples with a mandolin and let them marinate with the lemon juice, cinnamon, nutmeg, ginger, and honey for 30 minutes.

3. Drain the pie crust nuts, then combine in a food processor with the dates, vanilla, and cinnamon. Pulse until it sticks together and is fine. Use coconut oil to coat your pan, then mold the pie crust and put it in the freezer for 20 minutes.

4. For the topping put the hazelnuts, cashews, quinoa, and cranberries into a food processor and pulse until fine.

5. Drain the pie filling, then pour filling into your pie crust and sprinkle the crumble on top.
Makes 10 servings

Nutritionist Julie Daniluk hosts Healthy Gourmet, a reality cooking show that looks at the ongoing battle between taste and nutrition. Her first book, Meals That Heal Inflammation, advises on allergy-free foods that both taste great and assist the body in the healing process.

 

2 comments on “How apples can help you lose belly fat and control your appetite

  1. Pingback: Four ways to beat belly bloat and cramps - Chatelaine.com

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