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Ingredients
Yield: 1 loaf, 16 slices.
2 1/2 teaspoons instant yeast, or 1 packet active dry yeast dissolved in 2 tablespoons water
1 1/3 cups (10 1/2 ounces) water
1/4 cup (1 3/4 ounces) vegetable oil
1/4 cup (3 ounces) honey, molasses, or maple syrup
3 1/2 cups (14 ounces) 100% Whole Wheat Flour
1/4 cup (1 ounce) nonfat dried milk
1 1/4 teaspoons salt
DirectionsMixing: In a large bowl, combine all of the ingredients and stir till the dough starts to leave the sides of the bowl. Transfer the dough to a lightly greased surface, oil your hands, and knead it for 6 to 8 minutes, or until it begins to become smooth and supple. Transfer the dough to a lightly greased bowl, cover the bowl, and allow the dough to rise till puffy though not necessarily doubled in bulk, about 60 minutes, depending on the warmth of your kitchen.
Shaping: Transfer the dough to a lightly oiled work surface, and shape it into an 8-inch log. Place the log in a lightly greased 8 1/2 x 4 1/2-inch loaf pan, cover the pan loosely with lightly greased plastic wrap, and allow the bread to rise for about 1 hour, or until it's crowned about 1 inch above the edge of the pan. A finger pressed into the dough should leave a mark that rebounds slowly.
Baking: Bake the bread in a preheated 350°F oven for about 40 minutes, tenting it lightly with aluminum foil after 20 minutes. Test it for doneness by removing it from the pan and thumping it on the bottom (it should sound hollow), or measuring its interior temperature with an instant-read thermometer (it should register 190°F at the center of the loaf). Remove the bread from the oven, and cool it on a wire rack before slicing. Store the bread in a plastic bag at room temperature.
Nutrition per serving
(1 slice, 51g) 150 cal, 3.5g fat, 5g protein, 24g total carbohydrate, 5g sugar, 3g dietary fiber, 0mg cholesterol, 200mg sodium.
Source: www.kingarthurflour.com
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Hello !
Happy Fourth of July! Celebrating America's birthday can be a blast with BBQs, cocktails and fireworks. Just keep in  mind that many summertime treats can have a lot of calories and fat. Cheeseburgers and sausages on the grill may be tasty (to meat eaters, anyway), but are full of artery-clogging, saturated fat. And that cool refreshing margarita could very likely provide half the calories you need for the whole day!
Enjoy your favorite foods in moderation and take pleasure in good conversation and company this Fourth of July weekend!
Have a healthy week! -Debra |
| Faux Fiber |  Most of us know that we need more fiber in our diets. Health recommendations are for 25-38 grams per day for women and men. The truth is that most Americans are barely consuming half that amount! This is most likely because most Americans are not eating the recommended servings of fruits, vegetables and whole grains, all foods that are great sources of both soluble and insoluble fiber. Instead, we eat a lot of packaged foods that are convenient but fiber-free. In addition, many packaged foods are refined, which means that the ingredients have been stripped of their natural fibers and other nutrients during processing. Well those food manufacturers are worried about our health (read: their bottom line), so they dump faux fiber into hundreds of products from bread to ice cream. But what is this faux fiber and how healthy is it?
Inulin (a.k.a. chicory root extract): This is the main fiber added to bars like Fiber One bars. Technically, this fiber is a soluble fiber like the fiber naturally found in foods like oatmeal. But unlike the soluble fiber found in oatmeal, this soluble fiber is has not been shown to lower cholesterol. Nor is there any evidence that this faux fiber can help keep you regular which is why many people choose to eat these high fiber bars.
Maltodextrin: This is a faux fiber made from starch. Fiber by definition is carbohydrate that cannot be digested. Maltodextrin in its natural form actually can be digested, but food manufacturers chemically modify it to make it nondigestible to humans. Food manufacturers love this chemically altered product and add it to foods to bulk up the fiber content and sell more products to unassuming shoppers. So far, there is little evidence that this faux fiber helps with regularity, and just like inulin this fiber is unlikely to help lower your cholesterol.
Bottom Line: While these faux fibers are not likely to harm, they are often placed in foods like granola bars and ice cream to swindle the consumer into buying junk food disguised as a health food. Really, many of these foods are just vehicles for extra fats, sugar, artificial sweeteners and salt. To increase your daily intake of fiber chose whole grain breads and pastas, fresh fruits and vegetables and beans (one cup of black beans contains 16 grams of real fiber!).
Source: Bulking the public: food companies, cash in on fiber
Nutrition Action Healthletter, July-August |
| Diet or Deficiency? |  Greater than two thirds of the US population is overweight or obese, and about one-third of the population is on a diet at any given time. The media bombards us daily with new diets promising great results, but how healthy are these programs? The Journal of the International Society of Sports Medicine recently conducted a study to look more closely at the popular diets: Atkins, South Beach, DASH and Best Life. The researchers examined the micronutrient content (vitamins and minerals) of the recommended daily meals advised by each diet plan, to see if they met the Recommended Daily Intakes (RDI) as set by the government.
The researchers found that none of these four diets met the recommendations for all 27 essential micronutrients. On average, Atkins was sufficient in 12, South Beach in 6, Best Life in 15 and DASH in 14. All four were consistently low in biotin, vitamins D and E, chromium and iodine. These results indicate that individuals following a popular diet have the potential of becoming deficient in several micronutrients.
Bottom Line: Consuming a diet rich in fruits, vegetables, whole grains and beans along with regular physical activity is one way to ensure that you are consuming enough micronutrients and that you are protecting both your heart and waistline.
Source: Journal of the International Society of Sports Nutrition 2010, 7:24 |
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About Sensible Nutrition
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Metabolism Measurements
 Ever wonder if your metabolism is what is keeping you from reaching your weight goals? Let a Sensible Nutrition RD measure YOUR metabolism and tell you the truth! Call 781-741-5483 or send an email to nutritionist@sensiblenutrition.com to schedule your appointment.
About Sensible Nutrition
Sensible Nutrition (SN-www.sensiblenutrition.com) is a consulting firm established in 1994 that provides nutrition and fitness services to individuals, universities, corporate wellness programs and nonprofit groups. SN's client list includes The United States Coast Guard, Blue Cross Blue Shield, EMC, Putnam Investments, Corcoran Jennison, Harvard Business School, Boston Ballet and Children's Hospital. For more information about our corporate wellness services, please check us out at www.wellnessworkdays.com
SN services: One-to-one counseling, fitness counseling and training, group lectures, metabolism measures and more! Let the Sensible Nutrition staff develop a nutrition program to help you finally reach your health and weight goals!Gift Certificates are available!
Debra Wein, MS, RD, LDN, SN President and Co-Founder writes a regular nutrition column for the National Strength and Conditioning Association's Performance Journal, has been quoted in Family Circle, Shape, Self, Men's Health, Allure and Prevention and has appeared on Fox 25, Channel 56 and Channel 5 news.
Contact us at www.sensiblenutrition.com or 781-741-5483 |
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