Archive for the tag - apples

Inside Davey Wavey’s Refrigerator.

I get a lot of emails asking about my diet – and so I thought it would be fun to give a tour of my refrigerator.

The truth is, in the last few years, I’ve made a lot of progress in upgrading my diet. In place of red meat, I’ve opted for leaner choices like turkey and chicken. I’ve added more vegetables to my meals. And I’ve cut down on many processed foods.

So, without further ado, let’s take a look inside my fridge:

  1. Grains. I keep an assortment of whole wheat breads and wraps to get good, complex carbs. Always look for the word “whole” before wheat on nutrition labels and packaging. Wheat or multigrain products aren’t the same. Check out these tips for buying healthy bread.
  2. Fresh cilantro. I love Mexican recipes, and fresh cilantro adds a great flavor to many dishes.
  3. Micro Arugula. Micro or baby greens are typically 4 – 6x higher in nutrients than their full-grown counterparts. In addition to packing an enhanced nutritional punch, they also provide more vivid flavors and textures.
  4. Avocado. Full of heart-healthy fats, avocados are a great condiment or mayo replacement for sandwiches and burgers. It’s also great in salads. Or, you can try my world-famous guacamole recipe. You can even substitute butter with avocado in many recipes.
  5. Sliced turkey. To avoid high-sodium deli meats, I opt for sliced, in-house meats from my grocer. It’s an easy way to reduce you daily sodium intake.
  6. Veggies. I always keep an assortment of fresh vegetables and other produce (like tomatoes, peppers, broccoli and red onions) for sandwiches, salads and to use as ingredients in my dishes.
  7. Coconut water. Often called nature’s sports drink, coconut water has more potassium than a banana. It’s a great way to rehydrate yourself after a workout.
  8. Fresh basil. Cut up some tomatoes, mozzarella and basil – and then add a dash of olive oil, salt and pepper – and you have a great appetizer that’s sure to impress.
  9. Radishes. I love the color they add to salads!
  10. Carrot juice. Not as healthy as eating the whole carrot, but a lot more enjoyable – and still loaded with vitamin A.
  11. Soy milk and almond milk. Soy milk and almond milk are flavorful, nutritional alternatives to lactose milk. I think they taste better, and each offer unique benefits. Soy milk has a lot of protein, and almond milk is low in calories.
  12. Leftovers. Because I live alone and because preparing healthy meals takes time and effort, I’m a big fan of making extra and saving the leftovers. Here, I’ve saved steamed vegetables and my new favorite protein-packed veggie burger recipe.
  13. Spirulina. This superfood has a full spectrum of ten mixed carotenoids and can easily be mixed into energy bars, vegetables juices or smoothies.
  14. Alfalfa sprouts. Crunchy and delicious, these sprouts contain a myriad of nutrients including B vitamins and vitamin K. They’re great in salads or on sandwiches.
  15. Tofu. I’m not huge on tofu, but it’s a great alternative to red meat. I’ve found a few recipes that I’ve really enjoyed – and often use tofu in my veggie burgers.
  16. Olives. I absolutely love fresh, Kalamata olives. High in heart-healthy fats, olives contain vitamin E and protect the body against free radicals. Olives are also rich in vitamin A and a whole slew of minerals.
  17. Carrots. Need more veggies in your diet? I replaced chips with carrot sticks as a side dish. They’re surprisingly filling and satisfying, especially with a cup of freshly prepared humus.
  18. Lettuce. You can never have enough lettuce in your crisper! I usually go for darker, richer greens – as those tend to be healthier choices.
  19. Fuji apples. A sweet hybrid apple, this is my favorite choice for healthy snacking. It’s crisp and delicious, and goes well with some freshly ground peanut butter. Yum!

That concludes our tour! Please come again soon!

And, in the comments below, let me know if you’re surprised by anything in (or not in) my refrigerator!

Replace Coffee with Apples – The Overlooked Superfruit.

It’s 3PM. You have three hours until the end of the workday and you’re feeling low on energy, motivation and enthusiasm. You’re tempted to pour yourself yet another cup of coffee – hoping that the caffeine can help pull you through. But you think to yourself, “Isn’t there a better option?”

Yes. A simple apple.

Do apples have caffeine? No. But for centuries, people have been touting the wonderful benefits of this often overlooked superfruit.

Apples, depending on their size, have about 20 grams of natural sugar. While this sugar helps awaken the body, it’s very different from eating a spoonful of table sugar or a handful of candies:

By eating table sugar our bodies go out of sync with our sugar levels – as the sugar is processed in the body extremely fast – and in doing this the body informs the pancreas to pump out insulin. Fruit sugar is broken down more slowly which allows the body more time to react to the sweetener that has been consumed. This puts less stress on the body without the worry of a sudden sugar spike.

Moreover, apples are also rich in fiber; each apple contains 4 grams. For most healthy adults, the USDA recommends 14 grams of fiber for every 1,000 calories consumed. And since most of us don’t get enough fiber, adding in an apple will certainly help. Fiber has a lot of great benefits – including that it will help you feel fuller and more satisfied longer.

Various studies have also linked apple consumption to diabetes management, colon cancer prevention, bone protection, breast cancer prevention, lower cholesterol, asthma help and more.

So instead of pouring yourself that extra cup of joe, keep a basket of fresh and crispy apples nearby. And if you’re feeling extra fancy, spread a few tablespoons of real peanut butter on your apple slices. Delicious!