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April 17, 2017May 9, 2017 by Lin Carson

A 5K Every Other Day: Day 15

Good+Seed+Thin-Sliced+White

I remembered running my first 5K seven years ago, after my third child was born. It was a horrid experience; I wanted to puke my guts out after the race. I found running to be extremely tedious and today it’s still my weakest leg in a triathlon. Why? Because I was never a runner. I swam extensively in high school, and my husband taught me how to ride 20 miles on the flat roads in Kansas. I’ve never done cross country, so running is all self-taught. I find the best way to kill time, is to have my friend, Diane, run with me. We’ve worked up to an easy 5K since we started running together last season. Now I challenge myself to run a 5K every other day to build my stamina for my next triathlon.

Why Triathlons? Because I can’t do marathons. I’m envious of people who can run half marathons but I just don’t have the capacity to do it. I’ve done six sprint triathlons between Ohio and Oregon. It gives me a good goal to train towards at the end of fall.

Love for the sport

I can’t really explain the triathlon spirit, but every triathlete I’ve met on course has always been helpful and inspiring. Well, it’s not inspiring when a 30-year-old over takes you at running or biking (for those unaware, participants in triathlons have their ages written on their legs, so we can see each other’s age).

However, there is something to be said about running up to an 80-year-old woman, and encouraging her to keep going. Then hearing her story of how she has run 40 Triathlons starting in her 40s. True story! I’ve been in situations where I’m almost out of gas and triathletes would just slow down and encouraged me. These athletes are about the nicest people in the world.

Triathlons, as a sport is very inspiring and rewarding, and that is why I will keep doing it. However, for me to not crash and burn on race day, I have to keep doing my 5K every other day, and swim or bike once or twice a week.

Fuel up!

What better way to fuel this activity than with a loaf of Good Seed Thins from Dave’s Killer Bread®! On checking its nutritional statement, I was pleasantly surprised that its protein was higher than its sugar content. This is good. All the nutritious grains and seeds that would meet my dietary needs for the day is in 16 slices of bread. I’ve also learned that it is a lower calorie version of one of their best-selling breads. Although it may be low-cal, it is still packed with whole grains, protein, fiber, and omega-3. So, I laid it all out below to show you what a day’s worth of consumption looks like.

My day’s worth of bread laid out.

I did leave two slices untouched, for dinner to accompany my home made spaghetti meat sauce.

I folded them onto a pile that sat next to my desk the whole day.

Here’s what I ate on Day 15 of EB90:

Food	Portion	Calories
Dave’s Killer Bread® Good Seed	16 slices (28g)	1120
Weight Watchers® Whipped Cream Cheese Spread	2 Tbsp	60
Apricot Sugar-Free Jam	2 Tbsp	40
Lox	2oz	120
Artichoke Bruchetta spread	2 Tbsp	67
Pine nuts	0.5oz	90
Capers		5
Nutella®	2 tbsp	200
Apple	1 pc	95
Skippy® Peanut Butter	1 Tbsp	95
Orange	1 pc	45
Ice cream	1/2 Cup	210
Home made spaghetti meat sauce	1 Cup	350
Run		-340
Total		2157

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April 9, 2017May 9, 2017 by Lin Carson

Could Sodium be the Culprit? Day 7

I woke up today telling myself that I need to drastically cut sodium and drink more water to flush out the excess sodium I consumed yesterday. So, I removed deli meats from my diet today, and went with just a fried egg sandwich. I got my sodium down to a reasonable level (about 2,600mg) and I drank a truck load of water. By the end of the day, the pain in my finger was gone.

I wonder if many people felt the same way I did, and self-diagnosed themselves with gluten inflammation. Could eating products containing gluten (sandwiches, hamburgers and pasta), also mean that you are overloading yourself with sodium? Could this reaction to too much sodium in the body give the ‘bloated’ feeling that some people feel after consuming gluten containing products? I really think so. If a healthy person like me reacted this way to sodium, I can’t imagine how other people would react. Especially those on medication, and/or a higher stress life.

Analyzing my diet

I analyzed my diet again, and realized that the sodium source came from bread, deli meats and soup. I had overdosed on sodium and sugar every day. Therefore, I really need to keep an eye on these as I go along this diet, whether I reach my target weight or not.

Now, this is really challenging, as not only do I need to count the calories, I need to look at both sodium and sugar. I mean, I should be able to do this. It’s like raising three boys, you just can’t take care of one, and leave the other two alone. I’m good at juggling. I can do this.

Dave’s Killer Bread® 21 Whole Grains.

Today, I chowed down on Dave’s Killer Bread® 21 Whole Grains: the loaf that made them famous. I had no problem eating the 21 Whole Grains bread by itself. It was so delicious, I ate all 6 slices without any spreads.

I also rewarded myself at the end of the day with my homemade strawberry cake. OK, I did bust my sugar intake with that cake, but that was worth it!

Here’s what I ate on Day 7 of EB90:

Food	Portion	Calories
Dave’s Killer Bread ® 21 whole grains	12 slices (45g)	1,440
Egg	1	78
Favorit Cherry Preserve	1Tbsp	50
Nature’s Hollow Sugar Free Strawberry Jam	4 Tbsp	80
Skippy ® Peanut Butter	1 Tbsp	95
Justin’s Almond Honey Nut Butter	1 Tbsp	190
Kale and mushroom Soup	1 C	48
Strawberry Cake		300
Run		-100
Swim		-200
Total		1,981

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April 8, 2017May 9, 2017 by Lin Carson

What is This Pain? Day 6

Whole Grain Double Fiber bread by Oroweat®.

I want to sleep last night with an ache in my finger. This morning, it was worse, and by the end of the day, the finger was throbbing. Could this be what people refer to as gluten inflammation? I would think by day six my body would be used to this diet, and that it would have indicated any kind of symptomatic reaction to gluten earlier. I would need to rethink this diet, if this is the case.

Sara Lee’s Artesano bread.

Nevertheless, I continued my diet with Orowheat® Whole Grains Double Fiber and Sara Lee’s Artesano. Both breads were delicious and easily paired. I had a great day just eating Artesano by itself. It has all the makings of white bread, but it is not gummy and has a good structure to it. It was good with sandwiches, and great by itself as buttered toast.

Maybe there’s another reason…

I took a look at my diet log later in the day and realized something shocking. I overdosed almost every day on sodium (>2,400mg) and sugar (>25g). I’ve also realized that I have not been drinking enough water, therefore I was not moving things along in my system. Maybe that’s where the problem is.

Tonight, I drank two whole glasses of water before bedtime. This is really not a smart thing to do. But if there is excess sodium in my system, it needs to be flushed out. Tomorrow, I will change my diet.

Peach, Nutella® and Skyr on an Artesano® toast.

Turkey with Artichoke Bruschetta.

Berry Cream Cheese with Pine Nuts on Oroweat® Whole Grains.

Here’s what I ate on Day 6 of EB90:

Food	Portion	Calories
Oroweat® Whole Grains	8 slices (38g)	640
Sara Lee® Artesano	6 slices (38g)	600
Applegate herb turkey breast	2 oz	30
Siggi’s® Skyr Vanilla	1/2 C	60
Orange	1 orange	45
Sauteed Spinach	1 C	48
Nutella®	2 tbsp	200
Artichoke Bruschetta spread	2 Tbsp	67
Berry whipped cream	2 Tbsp	50
Pine nuts	0.5oz	90
Kale and Kelp soup	1 C	48
Peach spread	2 Tbsp	100
Almond BreezeÂ® Almond Milk	1 Cup	100
Total		1830

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good about white bread-white bread-eb90-sliced bread

April 3, 2017August 10, 2017 by Lin Carson

What’s Good About White Bread? Day 1

Believe me, I was like a kid in a candy store looking at all the fresh loaves of bread that was kindly delivered to me in the first week – loaves from Dave’s Killer Bread, Jenny Lee’s, Franz Bakery, Klostermann’s Bakery and more! It was hard to decide where to start but I had to pick one. So I finally chose the innovative Dave’s Killer Bread – White Bread Done Right®.

Dave's killer bread-white bread done right

Really? What’s good about white bread?

“I don’t want white bread for my sandwich, it doesn’t have substance!“ says Dean, my beloved husband of 20 years.

“But it’s good for you, honey. It comes from whole grain white wheat. It’s as nutritious as eating whole wheat bread, but it looks white so it will fool the kids!” I felt like a sales representative for Dave’s Killer Bread. The real question is, why is Dean eating my bread, when the whole loaf was mine? Because he just might be a little envious? I think so.

My analysis of a variety of loaves revealed I can safely consume one pound of bread (454g) every day with other food items, without going over my daily intake of 2,100 calories. It comes out to 14 slices out of 17 slices, leaving three slices of bread left for my hungry husband.

Yep, that’s 14 slices of White Bread Done Right® for my first day.

How did it go?

White Bread Done Right® was delicious and surprisingly hearty. I should have eaten two in the morning, two at lunch, and two at dinner, with slices consumed at regular intervals all throughout the day. My meal plan included sandwiches, toasts with Nutella® and strawberries, cookie butter, cream cheese and butter.

bread-spread-fruit-daves killers bread

So spreading out the slices seemed logical.

But that wasn’t the case. I ate a slice with a spread every time I felt hungry (But man! This white bread really kept me full!) or when I could break from work to eat. By 5 p.m., I had seven slices left. SEVEN SLICES!!! I usually don’t eat past 7 p.m. and I needed to go for a run. So now I was faced with shoving seven slices of bread into my face within 1.5 hours? HORRORS! Bad planning, Lin. Bad planning!

Now, you all know that you have to drink water (or some kind of liquid) when you eat bread. So the more bread I ate, the more I had to drink. My first day of this bread eating challenge ended with me just feeling so bloated from shoving five slices down (with two used for a sandwich) before 7:30 p.m. By 10 p.m. I still felt like a beached whale. Was it the bread? No, it was bad planning. Like any diet, not having a proper menu in place was bad strategy.

So to summarize, what’s good about White Bread Done Right®? It is an awesome loaf of bread. I just don’t recommend eating most of it in one sitting—definitely not a good idea.

Here’s what I ate on Day 1 of EB90:

Food	Portion	Calories
DKB White Bread Done Right®	14 slices (480g)	1540
Weight Watchers® Whipped Cream Cheese Spread	1 Tbsp	30
Almond Breeze® Chocolate Almond Milk	1 Cup	100
Boar’s Head® Smoked Ham	2 oz	60
Nutella®	2 tbsp	200
Strawberries	1C	47
Wild Friends® Honey Peanut Butter with Pretzel	2 tbsp	180
Biscoff Cookie Butter®	1 tbsp	85
Orange	1 orange	45
Calcium Supplement		NA
Run 5K		-325
Total		1962

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March 29, 2017August 2, 2017 by Katie Jones

The Benefits of Bread

Bread has a long history as a nutritive food source. As the oldest known prepared food, it’s no surprise the benefits of bread are many. The nutrition packed away in those grains are an essential part of a healthy diet. Regular consumption of bread prolongs life and can protect our body from common diseases.

People have been eating bread for ages. The origin of bread can be closely linked to the beginning of agriculture in the Fertile Crescent area. Grain was crushed and mixed with water to form gruel. Then, the gruel was baked on hot stones into primitive flat breads. The gruel was then exposed to natural yeasts and microflora and fermented before baking. Three types of bread can be traced back to these early loaves: Multigrain Bread, Rye Breads and Fruit Bread.

whole grains nutrition benefits of bread

Multigrain Bread

Multigrain breads are made from a mixture of whole meal, white or rye flour which contains wheat germ, honey, gluten, non-flat milk solids, cracked and whole grains of wheat and other cereals. Multigrain breads can be obtained by blending various grains, vegetable pieces, nuts, seeds, fruit and spices.

Rye Breads

Rye bread is made from a mix of rye and wheat flour. Rye bread contains only small amounts of dough strengthening proteins. Rye flour has more amylase enzyme which breaks down starch into sugars. Rye doughs have less water than dough from ordinary flour to remain stiff and keep their shape.

Fruit Bread

Fruit breads use a normal bread recipe to which fruit and sugar are added. The fruits used are raisins, currants, orange peel and dried fruits. Some ingredients are used to enhance the appearance and flavor of breads such as cinnamon, nutmeg, egg wash, sugar and water wash.

The Benefits of Bread

Flour and bread are fortified with essential micro-nutrients, provide fiber, proteins and minerals that can aid in the prevention of chronic diseases.

Multigrain bread is nutritious. Frequent consumption of Multigrain bread can reduce the risk of diabetes and coronary heart disease. It can assist with weight maintenance and the recommended intake of fiber. Ingredients such as whole grain mentioned above provide vitamin E which is an intracellular antioxidant that protects polyunsaturated fatty acids in cell membranes from oxidative damage. This vitamin E obtained from whole grains keeps selenium in the reduced state and inhibits the formation of nitrosamines especially at low pH.

The old saying that bread is the staff of life should get you thinking about the fundamental role bread has played in our lives. The benefits of bread can’t be ignored, definitely earnning a place at our tables and with our meals.

References

Jenson, Heather. Food and Nutrition Resources for Educators, Parents, and Professionals. Nova Science Incorporated, 20 July 2014.
Lindberg, Alice E. Vitamin E : Nutrition, Side Effects, and Supplements. WorldCat. 26 Mar. 2017. www.worldcat.org/title/vitamin-e-nutrition-side-effects-and-supplements/oclc/839304254. Accessed 28 Mar. 2017.
Rosell, Cristina M., Joanna Bajerska, and El Sheikha Aly F. Bread and Its Fortification: Nutrition and Health Benefits. Boca Raton: CRC, Taylor & Francis Group, 2016.

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