An Apple a Day Keeps the Doctor Away


The old saying “an apple a day keeps the doctor away” appears to be true.


Apples are the original fast food, ready anytime, anywhere. Apples are chock-full of nutrients and packed with vitamins, minerals, antioxidants, and soluble fiber to add nutrition and flavor to your family’s meals and snacks.  Apple consumption has been shown to be consistently associated with reduced risk of heart disease, cancer, asthma, and type 2 diabetes compared to other fruits. Not only are apples good for you, they are also wonderfully adaptable to a range of uses in the kitchen. You could always opt for the whole apple as a quick snack. However, there are other healthy ways to enjoy apples.


Some healthy ways you can include apples in your diet:

  • Add diced apples to salads, soups, stews, breakfast oatmeal and even in a cold cereal. Vegetables that work well with apples in soups include celeriac, cabbage, parsnips, butternut squash, fennel, sweet potatoes, carrots and leeks – just to mention a few.
  • Apples make a wonderful base for regular fruit and vegetable smoothies as well as for a green smoothie.
  • Use them instead of chips for dips and nut butters.
  • Slice some apples and add them to a healthy sandwich or sandwich wrap.
  • Bake them or roast them with vegetables or fish as a side dish.
  • When making whole grain pancakes or muffins, chop some apples and mix them into the batter.
  • Replace unhealthy ingredients in cake recipes with apple sauce.
  • Consider replacing up to half of the sugar and butter/oil that a recipe calls for with homemade apple sauce.


Try this delicious and nutritious Green Smoothie recipe, shared by Holistic Nutritionist Talia Segal Fidler.

Green Smoothie
Serves: 4

1-2 cups almond milk (or pure water)
One apple
2 handful spinach or kale (or both)
½ avocado
½ lime (skin removed)
1-2 frozen bananas, cut into chunk
½ cucumber sliced (optional)
1” piece ginger
1 tablespoon chia or flax seeds
½ cup ice cubes or water as needed

Optional Sweeteners:
1-2 dates
1 tablespoon raw honey/maple syrup

Place all ingredients in a blender and blend on high until smooth (about 2–3 minutes). Add ice cubes or water as needed.

Article submitted by Holistic Nutritionist Talia Segal Fidler. 
About Talia:  Talia Segal Fidler holds a Master’s of Science degree in Health and Nutrition Education and a Bachelor of Fine Arts. She has been teaching art at the JCC of Manhattan for the past 15 years, as well as participating in the wellness and culinary programs. Through her work with hundreds of students of all ages, she realized the important role of nutrition in disease prevention and healing, and how powerful the mind-body connection is in relation to our eating habits. A board-certified Holistic Nutrition Coach, Talia’s mission is to empower her clients to take control of their health, and improve their eating habits and their well-being by making sustainable changes that will be appropriate to their own individual lifestyle. Talia gives workshops and group lectures on nutrition-related topics such as food and longevity, seasonal eating, detoxification, foods that fuel, mindful eating, plant-based nutrition, navigating the supermarket, and nutrition for disease prevention. Talia also has a diverse professional background as a fine artist, and has been showing her artworks in galleries and museums in the USA for the past 20 years.

Talia presents regularly at The Lodge at Woodloch and her presentation offerings are updated weekly on the Activity Calendar. She can typically be found at The Lodge on Thursdays and Fridays. When not sharing her expertise and passion at group presentations, she is available for one-on-one consultations regarding Holistic Nutrition approaches (Thursdays and Fridays only). Please inquire with the Spa Concierge to reserve a one-on-one consultation if desired.