Apple Picking

As a San Francisco Bay Area native who moved to good ol’ BeanTown about 6 years ago, I had never before plucked this ancient fruit off its glorious apple weighted branch. And, let me tell you…when I previously admitted this fact I got jaw drops, bug eyes, and wide open mouths informing me that I simply  must go.  Thus, now I can proudly say that “yes, I have been apple picking.”

Before I get into the nitty-gritty of the healthifying properties of our friend Ms. Apple, I must share with you my most delectable fun findings on apples!

Apples I picked!

First, more than 7,500 apple varieties are grown worldwide! In the U.S., 2,500 known varieties are known to pop up every year. Currently, 15 apples dominate the U.S. marketplace. This “top” apple list includes: Red Delicious, Gala, Golden Delicious, Granny Smith, Fuji, McIntosh, Rome, Empire, York, Johnathan, Idared, Cortland, Stayman, Newton, and Northern Spy.  Approximately 90% of apple production in the U.S. is made up by this list. But, the “top 15″ best watch out because Braeburn, Cameo, Ginger Gold, Pink Lady, and HoneyCrisp (so good!) are about to catch up.  Basically, as you see, there are many apples to choose from! Hence, I believe it is virtually impossible for you to not find an apple you like…just keep tasting and your apple will come.

Earlier I mentioned that apples were ancient…and oh yes, they are. By 8,000 B.C. apples spread from the forests of their origin, the Tien Shan mountains of central Asia, to the Middle East, Europe and eventually North America. It is thanks to the nomadic hunter/gatherer societies of ancient times that today you may enjoy that joyous pome fruit with a slather of crunchy all-natural peanut butter before you hit spin class or as a snack, say when 11 AM rolls around, you’re famished, and just need something before lunch so: A) you won’t raid your cabinets eating whatever you can get your hands on and maybe more; B) you don’t order the Philly Cheese Steak sandwich for lunch or that high-calorie item you just know you shouldn’t be eating; or C) you can continue to think clearly and not have your co-workers think your growling stomach is the coffee machine sputtering out its last brewed drops. Point: an apple serves as a perfect snack and can keep you feeling full longer when accompanied by peanut or almond butter or a slice of low-fat cheese. Sorry! Just had to throw some nutrition in there!

To properly accompany my above research, I must share with you the meanings of the 2 most popular apple sayings, according to the U.S. Apple Association. Ready???

• An apple a day keeps the doctor away: Derived from the old English saying, “Ate an apfel avore gwain to bed, make the doctor beg his bread,” the original author of this most popular apple saying has been lost to history. Today, the expression rings truer than ever, as our knowledge of apples’ many and myriad health benefits increases.
• Apple of my eye: This expression dates back to ancient Greece and Rome, when people conceived of the pupil of the eye to be, like the apple, a global object. The word itself comes from the Anglo-Saxon “aeppel”, which literally meant both “eye” and “apple.” In addition to providing the literal, vital sense of vision, the pupil was also regarded as the figurative “window” to the treasured secrets within each of us. Thus, the “apple of my eye” meant someone very beloved.

Now, Nutrition. I must say that I truly love the apple for its healthifying properties. One satiating medium apple is only 80 calories and has 5 grams of fiber (woo-hoo!) with a good mix of soluble and insoluble fiber. If you don’t know the difference between these 2, check out my post on fiber. Plus, apples are fat, sodium, and cholesterol free–as all you nutrition newsies know, since they’re a fruit! My most favorite thing about apples is their portability. I throw  1 or 2 in my Built lunch tote and out the door I go! But, NOTE–I never, never peel my apples for any reason (even for applesauce…yes, its true). Why??? Because two-thirds of an apple’s fiber and many of its antioxidants are in the peel. Folks–keep your apples dressed and with peel…we don’t want any improper apples running around.

Now–I will leave you with a recipe that you MUST try–“Baked” Apple with oats. I found this recipe online and adapted it a little, but thought I would share because it is simply delish AND will boost your fiber intake, keep you full, and leave you with that cozy, warm feeling inside (like the one after a slice of mom’s homemade apple pie). This is a perfect morning breakfast or treat, mid-day snack, or decadent dessert…what can I say, eat it whenever. This treat is only about 175 calories a pop and provides 7 grams of satiating fiber. Oh–and it takes minutes to make, literally. As someone who seeks easy, quick, healthful recipes and won’t cook a dish unless it meets this criteria, I guarantee this fact. ENJOY!!! And, experiment with the ingredients to meet your taste bud’s preferences.

“Baked” Apple with Oats

Ingredients:

• 1 medium apple of your choice
• 3 tablespoons of water
• 2 teaspoons of cinnamon
• 1 packet of Splenda (or 2 tablespoons of brown sugar)
• 1/2 tablespoon of Smart Balance Light Buttery Spread (or any tub margarine)
• 1/4 cup of raw Old Fashioned Oats
• 1/2 teaspoon of powdered sugar (optional)
  

  "Baked" Apple with Oats-YUM!

Directions:

1. Slice apple, place in microwave safe bowl
2. Add water to bowl
3. Mix cinnamon, Splenda, Smart Balance Light Buttery Spread, and oats in bowl, separate from apple and water bowl. Mix with fingers til crumbly.
4. Once the “cinnamon” mixture is crumbly, sprinkle on top of the sliced apple (while in its bowl with water).
5. Cover the bowel with a paper towel and microwave for 1 minute and 45 seconds. If your microwave is “strong” or you’d like a crisper “baked” apple with oats, microwave the dish for 1 minute and 15 seconds and continue microwaving to your taste.
6. Sprinkle with powdered sugar (optional)

Enjoy!!!

Corinne

A. True

B. False

2. The only reason fiber keeps my weight in-check is because it takes longer to move through my system.

A. TRUE

B. FALSE

3. Eating high-fiber foods will help protect women against their number one cause of  death.

A. TRUE

B. FALSE

4. If you have a case of “the runs” (that’s right, I said it!), you should steer clear from all fiber foods.

A. TRUE

B. FALSE

5. Fiber supplements provide as many health benefits as eating high-fiber foods.

A. TRUE

B. FALSE

Time to Face the Fiber Facts:

4. FALSE: If you have a case of the runs, you should surely stay away from insoluble fiber sources, such as: wheat bran, barley, bulgar, whole grains, seeds, including fruits with seeds, and some vegetables (e.g. broccoli, cabbage, carrots, lettuce, brussel sprouts).  But, soluble fiber can actually help soak up the extra water that is contributing to your diarrhea. Think skinless apples, bananas, potatoes, wheat toast, mango, and peaches. But, eat these foods only as tolerated. And, don’t forget to drink at least 8 cups of water a day to replace your lost fluids. If you have diarrhea for more than two days, contact your doctor.

5. FALSE: Eating the whole food is always better than taking supplements. Not only are fruits, vegetables, whole grains, and legumes high in fiber, but they’re high in vitamins, minerals, antioxidants, and phytochemicals that all work together to keep you strong and healthy, boost your immunity, and fight chronic diseases, including cancer and heart disease. Scientists can’t pinpoint exactly why the compounds in whole foods verse supplements work better to combat disease and protect health, but they know they do. However, some people may still need a fiber supplement even with dietary changes. Bottom line: try whole foods that are high in fiber and then if that’s not showing benefits, consider a fiber supplement. Remember to consult your doctor or registered dietitian to see what supplement is best for you.

Where to Get Your Daily Dose?

*Fiber content can vary between brands.
Source: USDA National Nutrient Database for Standard Reference, 2007

You finally have learned to “decode” the nutrition facts label. You understand that calories are listed per serving; to watch for cholesterol; that “bad” fats are saturated and trans; and high-sodium foods should be nixed.

But, what about fiber? Insoluble. Soluble. Viscous. Fermentable. Even for a seasoned label reader, fiber’s many faces can have you confused. But, fear not my friend. Here, we discuss what exactly this intestinal-clearing nutrient is, what foods it’s in, and why else you should be ramping up your intake besides on the days that you’re feeling a little “backed-up.”

Dietary fiber is the carbohydrate that you can’t digest in plant foods like fruits, vegetables, whole grains, beans, nuts, and seeds. It goes in one way and out the other. And, during the digestive process it’s helping you stay a “lean, mean, green disease fighting machine.” Of course, you need to eat enough fiber to reap its benefits and stave off heart disease, obesity, diabetes, and intestinal problems. Unfortunately, the average American only eats 15 grams of fiber per day. Women should be getting 25 grams and men 38 grams of fiber daily.

There are two main types of fiber: soluble and insoluble. Soluble or viscous fibers, which are particularly high in oats, psyllium, apples, beans, and citrus fruits, can hold more water, creating a gel-like goo in your digestive tract. This substance slows down stomach emptying, creating a feeling of fullness, and aides in weight control. An added bonus is that it helps decrease fat and cholesterol absorption, preventing heart disease.

Soluble fiber can also help prevent that “mid-afternoon slump.” It helps keep blood sugars stable, putting the brakes on a “sugar crash.” This effect is particularly helpful for those with diabetes and may reduce the risk of diabetes in others. Also, when soluble fibers are fermented, breaking down in the large intestine, they provide “good” bacteria for the intestines, helping your inner tubes stay healthy and helping you maintain your wellbeing.

Insoluble fiber is infamous for its anti-constipation laxative effect. Some good sources include wheat bran, nuts, and vegetables. Contrary to soluble fiber, insoluble fiber doesn’t dissolve in water or form a gel-like substance in the intestines. Instead, it stays relatively intact, much like what happens after you eat corn. Insoluble fiber is “roughage,” meaning less of it is fermented in the digestive tract, which increases stool size, gives you the urge to go, and ultimately, helps prevent hemorrhoids, irritable bowel syndrome, and diverticulosis (the formation of small pouches in the colon.)

A high-fiber diet may also protect against colon cancer. Scientists need more data to officially determine this link. Regardless, science is sure that insoluble fiber plays a role in obesity prevention, keeping you feeling fuller longer, helping to prevent “junk food” kitchen raids, and helping to keep the pounds off.

So you’re standing over the broccoli, wondering which form of fiber is better. Do you eat mostly soluble fiber to help fill your digestive tract with “good” bacteria and lower your risk of heart disease and diabetes? Or, do you load up on insoluble fiber to keep regular and maintain digestive health? The answer is, eat both! Currently, the Institute of Medicine recommends removing “soluble” and “insoluble” from nutrition lingo because beneficial properties are found in each fiber type. Many fibrous foods contain both soluble and insoluble sources. Basically, don’t focus on soluble or insoluble, focus on adding more fiber to your diet.  Most of us aren’t getting enough anyway. And even though it’s not quite dinner talk, make sure you tell your girlfriends too.

Happy Fiberfying!

Corinne