KidFit Online

Whether you choose to sink your teeth into a Granny Smith, a Jonathan, a Fuji or a Gala, apple nutrition can’t be denied.

Apples are just good for you!

In the United States we grow about 2500 different varieties, though you are only likely to encounter up to a dozen or so of those in local supermarkets.

Apples supply natural sugar which gives you a quick burst of energy and, like most fruit, are low in calories.

The average calorie value of an apple is somewhere between 70 and 80 calories with approximately 20 grams of carbohydrate. Apples are rated low on the glycemic index which means they supply a steady stream of sugar to the blood rather than a sudden spike and so do not turn to fat easily. Other apple nutrition facts indicate that apples are a good source of potassium, fiber and vitamins A and C. They also contain small amounts of iron, calcium and phosphorus.

As with all fruits and vegetables, vitamins are concentrated in the skin, so you will get more nutrition from the apple if you eat it skin and all, but even if you don’t like the skin, the apple is still packed with nutrition, so eat it anyway with or without the skin.

Apples as a Versatile Ingredient

Apples keep without refrigeration, don’t require knives and forks to eat and don’t need condiments such as salt and pepper or salad dressing to make them taste good. You can eat them right out of the orchard or you can add them as an ingredient to salads, fruit salads and salsas. Try chopped apple and mango salsa with a squeeze of citrus, a waldorf salad with greens and chopped walnuts, or a fruit salad with bananas and strawberries. Apples add nutrition to just about any meal. Try fried apple rings dusted with cinnamon as an accompaniment to pork chops or apple and onion sautée with grilled pepper steak.

Getting Kids to Eat Apples

Can’t get your kids to eat their green beans? Slice an apple and arrange the slices on a plate. Set them down on the table while you get the rest of the meal ready. See how quickly your children will chomp on this finger food while they wait for dinner and then you won’t have to worry if they don’t eat their vegetables. Interlace slices of apple with cucumber, tomato, or fruit such as an orange, or a kiwi fruit and you will be augmenting the apple’s nutrition with an even wider selection of vital minerals and vitamins. Serve them while you wait for the pizza delivery and your kids will have devoured them before the doorbell rings, or set them on the table while you microwave the lasagna and watch them disappear before the dinger dings.

Apple nutrition is too good to miss. Apples are a staple in diets across the world. We have known this for centuries even before people studied nutrition, but we have scientific evidence now to back up our intuitive knowledge of the goodness of apples. So make sure you cash in on this nutritious and versatile fruit. There are so many ways to serve this fruit, you are bound to find a way to make it work in your family’s eating habits.

Author: Philip Kustner

For more information visit: http://www.medicinenet.com/script/main/art.asp?articlekey=53472

The common cold is arguably the most common illness in humans. According to the U.S. Centers for Disease Control and Prevention (CDC), it is also one of the most common causes of work and school absenteeism, with up to 22 million school days lost each year in the U.S. Colds are caused by viral infections. Over 200 different viruses can cause cold symptoms of varying severity.

Viruses that cause colds are spread from person to person through tiny droplets of mucus that enter the air from the nasal passages of infected persons and are inhaled by others. Colds can also be spread by touching surfaces that have been contaminated by contact with infected persons and then touching your mouth, nose, or eyes.

While it is impossible to completely prevent the spread of colds, there are steps you can take to reduce your and your family’s chances of becoming infected with a virus that causes colds:

• Wash your hands often. This is probably the single best measure to prevent transmission of colds. Especially after shopping, going to the gym, or spending time in public places, hand washing is critical. Frequent hand washing can destroy viruses that you have acquired from touching surfaces used by other people. You can also carry a small tube of hand sanitizer or sanitizing hand wipes when visiting public places. Teach your children the importance of hand washing too.

• Avoid touching your face, especially the nose, mouth, and eye areas, if you are around someone with a cold or have been touching surfaces in a public area.

• Don’t smoke. Cigarette smoke can irritate the airways and increase susceptibility to colds and other infections. Even exposure to passive smoke can make you (or your children) more vulnerable to colds.

• Use disposable items if someone in your family is infected. Disposable cups can be thrown away after each use and prevent accidental spread of the virus from sharing of cups or glasses. This is particularly important if you have young children who may try to drink from others’ cups.

• Keep household surfaces clean. Door knobs, drawer pulls, keyboards, light switches, telephones, remote controls, countertops, and sinks can all harbor viruses for hours after their use by an infected person. Wipe these surfaces frequently with soap and water or a disinfectant solution.

• If your child has a cold, wash his or her toys as well when you are cleaning household surfaces and commonly-used items.

• Use paper towels in the kitchen and bathroom for hand washing. Germs can live for several hours on cloth towels. Alternatively, have separate towels for each family member and provide a clean one for guests.

• Throw tissues away after use. Used tissues are sources of virus that can contaminate any surface where they are left.

• Maintain a healthy lifestyle. While there isn’t direct evidence to show that eating well or exercising can prevent colds, maintenance of a healthy lifestyle, with adequate sleep, good nutrition and physical exercise can help ensure that your immune system is in good condition and ready to fight infection if it occurs.

• Control stress. Studies have shown that people experiencing emotional stress have weakened immune systems and are more likely to catch a cold than their calmer counterparts.

Medical Author: Melissa Conrad Stoppler, MD
Medical Editor: William C. Shiel, Jr., MD, FACP, FACR

For more information, visit: http://www.medicinenet.com/script/main/art.asp?articlekey=53472

Servings: 8

Ingredients:
- 4 green apples

- 1 cup nut butter (cashew, almond or peanut butter)

- Almond Slivers

Directions:

Follow some easy tips to make sure everyone has a fun and safe Haloween!

• Accompany your young kids while they are trick or treating.  If your kids are old enough to go out on their own, make sure they are with a group of friends.
• Place reflective tape on your kids’ costumes and bags so that drivers can see them more clearly.
• Make sure you look over all the candy your kids bring home before they consume any of it.
• Always have a flashlight handy with trick or treating.
• Tell your kids not to enter homes unless you’re with them.  It’s safer to stay outside.
• Make sure your kids only eat store-wrapped treats. If the treats are homemade make sure you know the person who made them before giving them the ok for consumption.

Find more information at Center for Disease Control and Prevention

(http://www.cdc.gov/Family/halloween/index.htm)