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  • Shannon Crocker RD

Real Food Fuel: Updated Ants on a Log

If I could come home to this after my run, I think I'd run every day!

Remember ants on a log? Celery stuffed with peanut butter and dotted with raisins. A retro favourite, but a little ho-hum. This snack kicks it up a notch! Local honey crisp apple slices, topped with a schmear of natural peanut butter, pepitas and dried cherries.

Ka-pow! It's a flavour burst and nourishing post-run fuel wrapped into one super snack.

With carbs, protein and healthy fats -- a few big wedges are perfect for re-fueling after a run or whatever workout your heart desires. Aside from the basic nutrients, in vitro studies (think test tube) and animal studies show that apples have a high antioxidant capacity and could play a role in reducing risk for cancer and heart disease. (1, 2)

And you know what they say about an apple a day...

Apples contain high levels of an antioxidant called quercetin, which has been linked (in vitro and animal studies) to reduced cancer cell proliferation and decreased damage to cells due to oxidation. (1) In human studies, eating an apple a day has been associated with reduced cancer risk. Daily apple intake has also been associated with reduced cardiovascular disease. (2)

While we don't yet truly know the apple's antioxidant impact on human health ('association' isn't a guarantee and the link between diet and health is complex), eating an apple a day can't hurt and could help.

Besides, it's a delivery means for more peanut butter. Win-win!

Vibrantly Yours,



1. Boyer J and Lui RH. Apple phytochemicals and their health benefits. Nutr J 2004, 3:5.

2. Hyson DA. A comprehensive review of apples and apple components and their relationship to human health. Adv Nutr. 2011 Sep;2(5):408-20.

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