Researchers from the State University of Rio de Janeiro studying the impact of fruit intake on weight loss found that overweight women who ate just 300 grams of apples or pears – that’s the equivalent of three small fruits a day – lost more weight on a low-calorie diet than women who didn’t add fruit to their diet.

I admit that I’m a pack rat especially when it comes to my purse. My bag is filled with daily essentials like hand sanitizers, tooth brush & floss, tea bags and on the go snacks. One of the snacks that you’ll always find deep in my bag is a delicious apple. Not only are apples delicious, but they’re packed with benefits for boosting energy level, suppressing my appetite making it sweet and simple to maintain my waistline and antioxidants that improving my skin.

Check out more fascinating facts below:

• Rich in Vitamins and minerals
• Rich in Vitamin C which helps boost immune system and promote collagen production and hair growth.
• Low in fat and calories. An apple averages 70-100 calories
• Fiber & water packed promoting better digestion and suppressing appetite
• Rich in Flavonoids and antioxidants that can prevent cardiovascular disease
• Shown to have anti cancerous properties
• Rich in phenols that help in reducing bad cholesterol and increasing good cholesterol
• Nature’s mouth wash. It’s juice can kill 80% of bacteria and help prevent tooth decay
• Considered a low GI food
• Contains phytonutrients to prevent neuro diseases like Alzheimer’s
• Contain quercetin a free radical and cancer fighter

Protein

• Boneless, Skinless Chicken Breast
• Whole Chicken
• Tuna (water packed)
• Fish (salmon, sea bass, halibut)
• Sardines
• Shrimp
• Extra Lean Ground Beef (92-96%)
• Ground Turkey or Chicken
• Protein Powder (low carb)
• Egg Whites
• Eggs
• Turkey bacon

 

 

Complex Carbs

• Oatmeal (Old Fashioned or Quick Oats)
• Sweet Potatoes
• Potatoes
• Beans (pinto, black, kidney)
• Brown & Wild Rice
• Cream of Wheat
• Whole Grain Pasta
• Barley
• Kasha
• Quinoa
• Rye
• Spelt
• Wheat berries

  

Vegetables & Fibrous Carbs

• Alfalfa sprouts
• Artichoke
• Arugula
• Asparagus
• Eggplant
• Beansprouts
• Green beans
• Broccoli
• Cabbage
• Brussels sprouts
• Cauliflower
• Celery
• Chard
• Bok Choy
• Collard greens
• Cucumber
• Endive
• Green pepper
• Kale
• Kohlrabi
• Lettuce
• Mushrooms
• Mustard greens
• Okra
• Onions
• Garlic
• Sweet Pepper
• Beets
• String Beans
• Spinach
• Tomatoes
• Zucchini
• Lemons
• Limes
• Radish
• Turnip
• Snap peas
• Squash
• Pumpkin
• Jicama

 

Fruits:

· Apple

· Pear

· Orange

· Apricot

· Cherry

· Plum

· Peach

· Blackberry

· Raspberry

· Blueberry

· Kiwi

· Watermelon

· Cantaloupe

· Honeydew

· Rhubarb

· Strawberry

· Fig

· Date

· Grapefruit

· Guava

· Lychee

· Coconut

· Mango

· Papaya

· Pineapple

 

 

Healthy Fats

• Natural Style Peanut Butter
• Olive Oil
• Safflower Oil
• Almonds
• Mixed nuts
• Hemp seeds
• Flaxseeds
• Flaxseed Oil
• Canola Oil
• Coconut oil
• Avocados

 

 Dairy & Eggs

• Low fat milk
• Low fat string cheese
• Low-fat cottage cheese
• Low fat plain yogurt
• Hemp milk
• Low or Non-Fat Milk
• Eggs
• Egg whites

 

Beverages

• Water
• Coffee
• Tea

 

Condiments & Misc.

• Salt
• Black pepper
• Garlic powder
• Garlic salt
• Onion powder
• Parsley
• Oregano
• Basil
• Cilantro
• Chili powder
• Cayenne pepper
• Red pepper flakes
• Cinnamon
• Nutmeg
• Cloves
• Allspice
• Paprika
• Ginger
• Cumin
• Thyme
• Rosemary
• Dill
• Sage
• Celery salt
• Curry powder
• Lemon Juice
• All Natural Ketchup
• Mustard, yellow or spicy brown
• Low fat/ fat free Mayo or Cool Whip
• Balsamic Vinegar
• Salad dressing All Natural
• Low fat Butter or margarine
• Low fat Parmesan cheese
• Pickle relish
• Low sodium, Natural Steak sauce
• Natural Worcester sauce
• Low Sodium Soy Sauce
• Low Sodium Teriyaki Sauce
• Vinegar
• Honey
• Chili powder
• Sugar Free Maple Syrup
• Chili Paste
• Extracts (vanilla, almond, etc)
• Low Sodium beef or chicken broth
• Low Sodium Veg. broth
• Low Sodium Tomato Sauce
• Low Sodium Tomato Paste and Puree

 

1.  Enjoy eating 5-6 smaller meals instead of 3 big ones.
2. * Transform your body into a fat burning machine by feeding it every few hours and instead of starving it to avoid fat storage.

  

  2. Enjoy lean protein with every meal

 * Protein is an important building block for your body. Incorporating protein with your meals will help curb your appetite and assist in building and repairing muscle.

 

 

 

3. Enjoy lots of vegetables * Vegetables are full of essential vitamins, minerals, fiber and other important benefits. Vegetables are low in calories and contain so much water, helping you to feel full. 

4. Enjoy fresh fruits instead of sugary desserts

* Fruits are also full of essential vitamins, minerals, antioxidants, fiber and more! Curb your sweet tooth with a juicy piece of fruit or two! Also containing water, fruit will help cut those cravings.

 

 

5. Enjoy the fresh taste of H2O

* The body is made up of 2/3 water. Consume 8 glasses of water to help boost your metabolism and rid your body of toxins.

 

6. Enjoy healthy fats

* Your body needs fats to function properly. Incorporating healthy fats in your program will boost energy, assist in absorbing more vitamins and minerals, and create a feeling of satiety!

 

7. Enjoy your complex carbs

* Carbs are your body’s essential and primary source of fuel. Carbs also contain important vitamins and minerals and will help fill you up.

 

8. Enjoy your active body and what it can do.

 

* 30 minutes per day of moderate exercise will not only benefit you physically, but also mentally Feel stronger, more confident and sleep better.

 

 

9. Enjoy 1 cheat day per week

* Pick one day to reward yourself and body for your great discipline.

10. Enjoy your sleep.

* Get your beauty sleep to prevent gaining weight. Studies have shown lack of sleep increases appetite and fat storage. Lack of sleep will also interfere with the intensity of your workouts.