Have you heard there’s a new kind of crunch that can help you eat less?  Not the abdominal-type of crunch, but a crunch that involves food.  New research has found eating an apple before lunch may help a person consume fewer calories.

A recent study from Pennsylvania State University found that people who ate a whole apple before lunch consumed nearly 190 fewer calories at lunch, than those who snacked on a different food or did not snack at all.  The research found eating whole apple slices showed to be the best food to lower overall calories consumed at lunch – as much as 190 calories.   Researchers suggest the act of eating and chewing solid food as the possible reason people consumed fewer calories.   Apples are also rich in fiber, which helps to give a feeling of fullness.

It’s a good thing apples are one of American’s most favorite fruit to snack on.  Not only can apples help you eat less, but they are also full of disease-fighting compounds that may protect against breast, colon and liver cancer.  Both the flesh and peel have antioxidants and phytochemicals and work best when eaten together to get the health benefit.  The pectin in apples has also been found to help lower cholesterol.

Apple-Tips:
Apples will keep in the refrigerator for 4 to 6 weeks.
Store apples away from strong-flavored foods such as onions or garlic, to prevent the apples from absorbing the odors.
To get the most nutrients and health benefits, eat both the peel and flesh together.
Whole Grain Apple Salad
Serves 7 (1/2 cup each).

All you need
1 (6.5 oz) packet Kashi™ 7 whole grain pilaf
1 cup Hy-Vee apple juice
1 cup water
1 Gala apple, cored and chopped
1 cup finely chopped celery
1/2 cup light mayonnaise

All you do
Prepare Kashi™ according to package directions using apple juice and water.  Remove from heat and allow to cool 5 minutes.  Transfer to medium bowl.
Stir in chopped apple, celery and mayonnaise.
Cover and refrigerate for at least 1 hour.

Nutrition Facts:
160 calories, 6 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 150 mg sodium, 24 g carbohydrates, 4 g fiber, 6 g sugar, 4 g protein
Food Allergy...

...or Food Intolerance?

It seems we read more each day about food allergies.  In fact, more than 6 million Americans have a food allergy.  Most of them are children.  So what’s the difference between food allergies and intolerances? 

Food allergies occur when the body’s immune system produces antibodies that react to certain food proteins.  The body then creates histamines that cause the allergic reaction.  The symptoms may range from a tingling sensation in the mouth to hives, cramps, vomiting, loss of consciousness or even death.

A food intolerance is an adverse reaction to a food that does not involve the immune system.  An example of a food intolerance is lactose intolerance.  Lactose is the natural sugar that exists in milk.  The body does not have the enzyme required to digest the milk properly and the results are usually gas, bloating or cramps.

What can I do about a food allergy?
The only way to live safely with a food allergy is to avoid the food that causes the problem.  There are certain foods that more commonly become allergic for some individuals.  They include:  peanuts, tree nuts (such as almonds, walnuts, pecans and pistachios), milk products, eggs, soy, wheat, shellfish (such as lobster, crab, oysters, clams and shrimp), and fish.

What is cross-contamination?
When a food that apparently has no offending allergen, comes in contact with even a minute amount of other foods, the offending protein may be transferred.  Even very small amounts of protein can cause an allergic reaction. 

Reading labels will help.
Reading the ingredient label at the supermarket is very important.  Since some ingredients listed may be variations of the offending protein, you will want to seek the assistance of a registered dietitian in while shopping.  The good news is that Hy-Vee has registered dietitians available to help in many of our stores.  Hy-Vee cares about your health and well-being!  Your local dietitian will gladly help you with some personal shopping assistance.

To find the closest Hy-Vee dietitian, go to www.hy-veehealth.com and click on the “Find a Hy-Vee Dietitian Near You” link.