Wow! Y’all love fiber and produce wash! Wooot! I received so many questions yesterday, I decided to post a little Q&A today. If you asked a question, I tried to answer it. Key word being tried. You guys are really impressive! I was constantly checking my BlackBerry for such savvy, inquisitive comments…love it! And, some really sweet comments! 🙂 Thank you!
Jenn (I think!) of EatMoveLove: Is Annie’s Mac ‘n Cheese good? Does it take like real mac ‘n cheese?
Prevention RD: Yes! Annie’s Mac is wonderful! I prefer the cheddar cheese over the white cheddar, however. For whatever reason, the Annie’s whole wheat shells are always too al dente for me, even after adequate cooking time. Oh, and best part…go here for some free loot! One free product for anyone! All you have to do is ask!
Diane of Fit to the Finish: How do you feel about grinding wheat?
Prevention RD: If this is something you’re interested in and have time for, why not? Do you have access to whole wheat? To be quite honest, I wouldn’t know the first thing about grinding my own wheat. I will say that most grocers offer a LOT of wonderful, whole, (organic) bread and wheat products that most definitely meet our whole grain and fiber needs. Grinding wheat may be more of a hassle than it’s worth. But again, I’m not well versed on this topic! Cool thought!
Holly of The Balance Broad: How much fiber do I need each day? 25 grams?
Prevention RD: The American Dietetic Association recommends 25 grams a day for adult women and 38 grams a day for adult men, OR 14 grams per 1,000 calories consumed. There is no real danger in getting more than the recommended amount of fiber, however constipation does tend to be an issue in individuals who fail to increase their water consumption along with their fiber consumption. Just one more reason for proper hydration, right? 😉
Kenya: Are fiber powders added to water and juices the same as those “fake” fibers in yogurt and fiber bars?
Prevention RD: I cannot speak on behalf of all products, so it’s best to research first. The position of the ADA states that “bulk laxatives and fiber supplements have not been studied for physiological effectiveness.” I think a lot of my answer would be individualized based on need. If someone if wishing to take a supplement in order to meet the recommended daily intake of fiber, I would put a stronger emphasis on food sources each day. Similarly, if someone is seeking the cardio-protective benefits of fiber, supplements and bulk laxatives are not yet tested for efficacy, and I would encourage food sources of fiber in the diet. If someone is 90 years old, constipated, and has a poor appetite, a supplement is obviously advisable. In just a brief search, Benefiber touts wheat dextrin, a natural fiber, as the fiber source. Lastly, most fiber supplements and bulk laxatives (as well as fiber-containing foods such as fiber bars and yogurt) contain soluble fiber, and not insoluble fiber. Again, there are exceptions to this and thus it’s always advisable to consult the nutrition label. Great question!
Grace of Food-Fitness-FreshAir: How does resistant fiber react in the body?
Prevention RD: In short, it does not. Resistant fiber is an insoluble fiber, meaning it does not breakdown or dissolve in water (or whatever contents are in your gut!). You may then wonder, so why eat it? Because the fiber doesn’t breakdown in the system its caloric content is lower and it is mainly used as a bulking agent, aiding in keeping people full on less calories – a key to weight loss!
Karla of Foodologie: What is the benefit of using veggie wash as opposed to rinsing well in water?
Prevention RD: The acidity of the vinegar, citrus, and baking soda aids in breaking down the waxes, agricultural chemicals, dirt, and fingerprints that are covering our produce. Water alone does not penetrate these topicals. Not only does the acid help to breakdown the topicals, but manual rubbing for 20 seconds, as indicated, removes unwanted agents from the surface of our produce. In order to better improve produce food safety, always wash your hands with soap and warm water before beginning. Ensure that cooking surfaces are clean and sanitized. Discard outer leaves and skins to remove the areas most commonly touched and exposed in the growing and retail process. Never use soaps or bleach-containing products to clean produce as the chemicals can penetrate into the produce and cause illness and poor taste. Never soak or spray mushrooms in produce wash as they absorb liquids
Waistingduxie: Any suggestions on dilution rates for leafy veggies in a tub of water?
Prevention RD: A 50/50 water and white vinegar blend works well! Soak for 5-10 minutes and rinse well.
Faith of An Edible Mosaic: Can that veggie spray recipe be stored in a clear bottle? How long does it last?
Prevention RD: If my chemistry minor serves me correctly (baaaahahaha!), the baking soda will most definitely react with the vinegar, but it should dissolve and settle after a few moments. I’m not sure about keeping the wash in a clear bottle, though! Any chemists out there??? 🙂 Great question, sorry I’m not more help there! Research didn’t turn out to much, either!
Mari of Namaste Mari: Where is my daily picture of Lily?
Prevention RD: So sorry, ma’am! Voila…
Great questions, everyone! Thank you for your enthusiasm and interest about such important topics!
Yesterday was taste test day at work today. For new-comers to Prevention RD, I do a bi-weekly healthy taste test at my clinic where staff can sign up to try a new recipe I prepare. I do charge a $1 to help off-set the cost of groceries and supplies. I typically make things that receive 2 thumbs up from my hubby, and this week was no exception: Laughing Cow Spinach Alfredo. I was skeptical to include the spinach as it is kind of scary-looking those who aren’t real “go veggies!,” but it went over REALLY well! I know several of you have tried some rendition of Laughing Cow Alfredo, and I am yet to hear a negative review. If you’re looking for a fun, easy, crowd-pleaser…consider Laughing Cow Alfredo.
I had every intention to come home last night to relax with my hubby and puppy, Biggest Loser, and a glass of wine. However, I walked in the door at 6pm and knew I wanted to try Julie’s Spinach and Tomato Pesto!
Spinach and Tomato Pesto
3 c. spinach
5 T. olive oil
5-6 sundried tomatoes
4 cloves garlic, sliced
1/4 c. pepitas (green pumpkin seeds)
2 tsp. sea salt
In a frying pan, heat 1 T. of the oil over medium heat. Add the spinach and cook, stirring occasionally, until wilted and bright green.
Place spinach and all remaining ingredients in the food processor. Blend until smooth.
Nutrition Information (for entire recipe): 1097 calories; 89 g. fat; 2,175 mg. sodium; 65 g. carbohydrate; 16 g. fiber; 26 g. protein
We tried this over spaghetti squash and it was good, but I think I’ll use the rest of the pesto over whole wheat linguine!! Mmm! It’s thicker than I was hoping…maybe I went over-board on the spinach? 🙂
Stay tuned…there’s more keeper-worthy recipes coming up, I can assure you of that! And I’ve heard rave reviews on the homemade Power Granola I posted the other day…just as a heads up!!
A wave to the Mid-westerners! Lots of Illinois people! 🙂 I miss my motherland of Chicago mucho! It was fun hearing where everyone is from — Canada, Singapore, Virginia, California, New York, Indiana…awesome 🙂
So, did you make some veggie wash? Any disasters? 🙂
Do you read any blogs that are NOT nutrition, fitness, or health-related? Just curious!